Transcript of Episode 43: Losing Fat and Improving Health
With Dr. Daniel Pompa, Warren Phillips, David Asarnow and special guest Phil Kaplan.
Warren: Good morning! Welcome to our live show, Cellular Healing TV. We have a special guest with us this morning. Dr. Pompa can't join us; he is actually traveling.
Phil:
What do you mean special? Special how?
Warren:
You're special. I spent a day and a half—
Phil:
Yeah. You mean that in a good way?
Warren:
Yeah, it is a good thing, a special—we'll call you unique. That's not a good word either.
Phil:
I'll take special as long as it's used in the right way.
Warren:
Special and unique, yes, Phil Kaplan. Dave's going to be joining us in just a minute. Phil is a mentor to us and he's now helping us mentor a lot of our physicians through the Platinum Program where we have physicians that we train around the world. He's been onboard helping us serve those doctors, making them better. As a matter of fact, one of his programs, he trains the top fitness professionals in the world is called the Be Better program, so he's helping us be better.
-Technical Issues-
Phil:
Who is special now?
Warren:
I am; I am the special guy. Phil, if you don't know, has been on thousands of TV and radio shows across his career. He's been a leading fitness professional for over 30 years. Worked with Joe Weider; had his own health and wellness radio show, very, very popular. He has a great radio voice once you hear him speak here in a minute. He also has what's been really revolutionary; he's developed what is called the Alive program.
Phil:
Protocol.
Warren:
Protocol, which is in—
Phil:
Let me tell you why because the medical industry does not respect the word ‘program'. In other words, if there is a program—I can say people are losing fat; they’ll say, yeah, so? If it's a protocol, it's a specific regimen. That's what the medical field responds to. If there's evidence, if the regimen brings about results again and again and again and again, if they can see consistent trending toward better health through a protocol, they receive it.
That's been a hurdle. How do I get the stoic medical field to open up to the idea that people can actually be responsible with their own health, for their own betterment without necessarily going down that path of medications. There are two words I found them very responsive to, ‘intervention' and ‘protocol'. What Alive is, it's an exercise in eating intervention, delivered in the format of a very specific eight-week protocol. Between you and me, it's a fitness program.
Warren:
It's working. Did you have it in one of the John Coughlan's-type hospital? What hospital did you—I guess you can't really name the program, so we don't know which hospitals it is, we don't want to divulge that information. People are through getting off their medications and moving into a place of wellness, which is our philosophy, remove the cause, get to the root cause of the disease. It's not an outside-in approach, it's inside out; the body can heal itself.
Phil:
Let's start with this—
Warren:
I'm going to get David on the line because he's not [dialed-in]. I'll handle that; you get started.
Phil:
I want to talk to you.
Warren:
All right, talk to me.
Phil:
I want to talk to them.
Warren:
Yeah, talk to them.
Phil:
I think that we frequently hear people say, “It doesn't work!” You hear that?
Warren:
Yep.
Phil:
What doesn't work? Well the drug they were taking doesn't work. The program they're on doesn't work. The diet they're on doesn't work. The exercise program doesn't work. What they tend to do is globalize. If somebody tries a program—we're almost at New Year's, so everybody's in this crazy time of year right now where they just throw away sanity. They go, “There's no way I can eat better. There's no way I can get fit right now,” so they just indulge in this glutinous behavior. The salvation at the end of it is the New Year's resolution.
They believe that come New Year's they'll stop eating all their favorite foods. They'll start working out two hours a day. They'll sleep eight hours a day. They'll change their lives. Then three weeks later, they come to this conclusion it doesn’t work, right?
Warren:
Yeah. That would be the topic of today's show. We named it “Losing Fat and Improving Health”, but with the New Year's coming up, let's find out why these folks make those resolutions, indulge, say, Thanksgiving, December. Come January 1st, I'm going to transform my life and they don't. Ultimately, the buzz word is, hey, if I can—if I said, “Hey, Phil, if you had a group of people in front of you, you'd say, “Hey, I'm going to get you all healthy.” Would they respond?
Phil:
Would they respond?
Warren:
Yeah.
Phil:
Not if they're not sick.
Warren:
Right.
Phil:
In other words if you're dealing with sick people and you go, “We're going to get you healthy.” They go, “Yes please.” If you did it with people who are reasonable unwell, meaning not at their best, you go there's Cellular Health. They're not going to jump.
Warren:
What if you were in front of the room and said, “Look, I can shed, through this protocol, ten pounds of fat.”
Phil:
Hands go up everywhere.
Warren:
Hands up everywhere. What we want to do on today's show is figure out how everyone can raise their hand today about not only losing fat but about getting healthy in the process. You get what you ultimately want; through the process you're going to get what you need. Phil is one of those experts that can help us get there.
Phil:
Let me start with this, the No. 1 reason that people fail to get the fitness/weight loss/health result they want, the No. 1 reason, and I'm a bit [selfish], you tell me if you agree; if you don't then they're being misled.
Warren:
Correct.
Phil:
It's almost like if I said to you, “Warren, here's a shovel, go outside, dig a hole to China.” You can try with the best intentions, but you're probably never going to get there.
Warren:
Right, never.
Phil:
Let's take it a step further. Let's say I give you a shovel and say, “Dig a hole to the moon.” No way in the world. What if I give you the best shovel? What if I get you that big steam shovel? It's still not going to get you to the moon, right?
Warren:
Nope.
Phil:
It's in effective technology. If I said to you, “I want you to make ice cubes but I want you to do it by boiling water.” Never get there.
Warren:
No.
Phil:
Here's an example of how that applies to people who are trying to lose weight. They're told to go on a calorie-restricted diet. That's digging a hole for themselves. If it's only about taking in fewer calories, it's going to backfire. This is what, historically, people do with their New Year's resolution. They go, “I'm going to eat. I'm not going to worry about it because New Year's I'm starting my diet.” Whether they go on some commercially recognized diet or they read a book, it comes down to they're going from a place where they're eating 3,000 calories a day of sugar and fat and everything in between—
Warren:
I have my Slimfast showing up first, or I have my Nutra program showing up. Now it's organic so it's even more healthier, right?
Phil:
Right. For the first week of that new program, they get on the scale and they've lost five of the nine pounds they gained over the holidays.
Warren:
That's awesome!
Phil:
Yeah. In that first week, emotionally they feel great. They're not loving the food, or they're not loving the absence of food, but in the moment they get on the scale they feel great. Second week they get on the scale and they lost another two. Now they're a little disappointed because the first week they lost five, now they only lost two, but they're still with it.
Then the third week something horrible happens. They get on the scale and they're still eating their little packages of food and drinking their delicious-tasting shakes, but the scale says the same thing it said the week before. It's stopped. That's when they come to this global decision, the diet doesn't work for me. Somehow there's something about them that is preventing the diet from working.
I want you to think about this. The weight loss industry is the only industry in the world where people fail to get what they pay for and they blame themselves.
Warren:
That's an emotional sledgehammer.
Phil:
There's more than that because there's also chemical sledgehammer. When they've stopped eating, in essence, and they've cut back to 800 calories a day, without guidance as to how to do this healthily, they're body wants to survive. It has these great little innate build-in mechanisms that drive them to the nutrient that will give then the quickest energy and the nutrient that will give them the longest-lasting energy. The one that will give them the quickest energy is glucose.
Warren:
Right.
Phil:
The one that'll give them the longest-lasting energy is fat, so they start getting cravings. They're not craving broccoli; they're craving sugar and they're craving fat. This is innate. This is the human body's way of trying to protect it, but they don't understand that. They have misinformation. They were told that this is the path to long-term health and weight loss. It's not, it's the path to frustration. As soon as they go off that diet and they give into the cravings, which they will do—
Warren:
It can't help hormones.
Phil:
All of the weight comes back.
Warren:
They should call this diet plan, the failure plan.
Phil:
The repetitive failure; they do it every year.
David:
It's the yo-yo.
Phil:
They [know] dates and they know numbers.
David:
It's the yo-yo failure plan. Hey Phil!
Warren:
If you noticed I was distracted a little point during the show, I was actually emailing Dave.
David:
Trying to get me on; we were having technical challenges.
Warren:
Technical challenges, even on great radio stations and podcasts like Cellular TV.
Phil, last week what we discussed was detox versus diet because there is the detox component, which I know you're aware of, so sometimes people eat the perfect diet and not lose weight. That’s last week's show so that's the people that are weight-loss resistant due to toxicity inflammation of the cellular levels. We did talk about calorie restriction and the rebound effect. even on a good diet, you do calorie restriction and lose that ten pounds and then it rebounds back on versus detoxification along with the proper diet. That's last week's show. Make sure you watch that.
Honestly, we're now live in iTunes, so if you put in Cellular Healing TV you can download up to a year of these shows now as podcast free on iTunes. If you're watching, look us op on iTunes and you can download that. There's also some links. If you're watching the show right now, you'll be getting an email, you may have even received it right now, where you can download and join our podcast on iTunes and then you can watch a lot of them—listen to these shows, not watch them, but you have to be tuned in. That's my little plug for our last show and for iTunes.
David, what were you saying?
David:
I've no idea. I had no idea what I was saying. However, I was listening in before you were able to get me on and this is a really important topic during this time of year. In fact, you know it's funny my 17 year old daughter came to me yesterday and said, “Dad, I need to do a cleanse what do I do? I want to lose weight.” I'm like, “Betty, you don't need to lose weight; you just need to change how you're eating. Stop eating the bread. Stop eating, you know—.”
What kind of advice would you give to our viewers who, for the first time, may not have said—how do they change that mindset? They're going to purge their body and do it the right way and not yo-yo back.
Phil:
The first thing is they have to understand that the idea of the calorie, in my mind and you can, again, disagree if you don't agree, is archaic. It's an old measure. The take a device called a calorimeter – you can build your own, it's not hard to do – and they're assessing how much heat does it required to take one kilogram of water and raise it one degree Celsius. That's what a calorie is.
What does that have to do with food? Well there's this believe, there's this assumption that because your body is a furnace and because your body is a heat machine, it's going to extract energy from the food and burn it up as heat.
David:
Yeah, a calorie is a calorie. I worked with the—
Phil:
It's not!
Warren:
I know it's not.
Phil:
This is why I said people are misinformed.
Warren:
Most, maybe not most of you watching this but most of that have followed our stuff, our information and Dr. Pompa's information, but 90% of the world believe that we are a furnace. Even high end fitness professionals, even they're moving our direction—
Phil:
Calories in versus calories out.
Warren:
I'm a furnace. What do you eat for lunch and dinner to be this amazing triathlete, and what I've heard from some top triathletes, it doesn't matter; just burn the furnace harder. That's what they tell me, just burn it harder. Put whatever you want it, it's calories in, calories out, but it harder, you'll burn it off. They're ripped and they're lean and it's true to an extent.
Phil:
They're triathletes. Their metabolism is different. Their machine is different. Now you take the average person and you cut them back on calories. Let's think about it this way. If you were to eat 1200 calories a day of a good combination of lean proteins and natural complex carbohydrates with the right essential fats, would your body look and feel the same as if you were to eat 1200 calories a day of ice cream sundaes over the course of a year?
Warren:
I just saw something on YouTube. A guy did sodas. He was ripped and lean and did the ice cream, or the soda diet, if you will, and he looked like he aged 20 years in about ten weeks.
David:
Well, as Phil just said, it's how you feel, look and feel.
Warren:
It's how you feel, yeah, obviously.
Phil:
Clearly, there's a difference between consuming your calories from sugar and consuming your calories from good nutrients that have biological value, so it can't just be about the calories. Let's get rid of the idea that calories matter. I think in re-educating people as to what does matter, one of the things is they have to recognize that food is two things for them. No. 1, it is anabolism. It is the material they're going to use to build new health cells. Somewhere they have to get that material into their body.
Warren:
Yeah, we shut ourselves some—our lung lining daily, those sort of things. Our cells are regenerating constantly, over a period of seven years we regenerate every single cell in our body.
Phil:
It would make sense that if we want quality cells, which we do, right, if you want quality health, you want quality cellular health, that you would want quality nutrients going into your body. It's not about the calories; it's about the quality for anabolism. However, if we only ate for anabolism, if that was the only intention, we just ate amino acids so we could build new cells, your body would metabolize those amino acids because it needs to burn them up as fuel.
Eating is two-fold. You're eating for anabolism and you're eating for fuel. When you understand that, it's not so much about not eating, it's more about what do you put in, I think we can very quickly identify the evil villain that is most responsible for the escalating obesity and diabetes problem in America, and that is sugar. The average American consumes 170 pounds of sugar a year.
Warren:
It's a lot of sugar?
Phil:
It's a lot of sugar, and that's the average. That's not a sugarholic. That's not saying, a guy who eats a lot of sugar; that's the average per capita average. The sugar lobby is very powerful. The sugar marketing is very strong. Anything that comes out that threatens the sale of sugar is going to get somehow exposed as something negative, and sugar is addictive.
I think of the most important things is for people to gain control of their sugar intake. To stabilize blood sugar, so they stop the erratic ups and downs. Given the choice, a diet focused on calories or a diet that frees you from the plague of sugar is only one answer.
David:
One of the things that Dr. Pompa talks about a lot is the carbohydrate. You have bread, it turns right into sugar within your body, and it has that same kind of effect.
Warren:
Even whole healthy grains.
David:
Yeah.
Warren:
Again, that depends on the individual, whether they can handle ancient grains, healthy grains, it's definitely an individual—
David:
When you say grains, ancient grains are something totally different than—
Warren:
Your wheat bread that you think is healthy is just not bleached. It's still all the just sugar extracted into the bread. Many of the viewers watching this, we have a great viewership today because we just sent out the emails, so there's a lot of people watching. I love this information that we're sharing. It's on a basic simple level, but honestly that's what we need to be sharing and transforming their minds through education because it's not about calories in, calories out. It's a really unique topic.
You brought up a great strategy and you're a great teacher. Anabolism, which is for replacing your cells so that to make you better from the inside out, rebuilding yourself at the cellular level, like little building blocks, you have a trillion cells, which are—I just had an analogy, maybe it's good maybe it's not, but I read to my the Three Little Pigs story. If you have a weak anabolism—
Phil:
It's a good story.
Warren:
She makes sure that I say it perfectly and she's three years old and she's, like “No, you huff and puff and I'll blow your house—,” and I say ‘on', she's like, “No, it's blow you house in, daddy!” If your cells are made of straw versus wood versus brick, now obviously we know cells made of bricks, would be the most resilient, which would deliver the most protection, would look the best long term. It's not going to rot and mold and those sorts of things.
I think a lot of people are building their anabolism by just doing the energy, just eating sugar for energy, that's causing oxidation, glucose spikes, aging, your building your body on a straw again and again and again you're going to get the same result. Originally you may be built of bricks but you're going to straw, especially with age, what you eat and what you're rebuilding your house with, which is your body.
You can start with straw but if you start eating healthy fats, grass fed, the things that we talk about on this show, you can move from a straw house to a brick house and then you can look like Phil.
Phil:
Which is a brick house!
Warren:
Yeah.
Phil:
The bottom line here is very simple, eat bricks.
Warren:
I didn't say the analogy was going to work for sure.
Phil:
The Warren Phillips diet program, eat bricks.
Warren:
Eat bricks.
David:
Eat bricks.
Phil:
It's about the quality of the nutrients you put .
Warren:
Versus just the energy.
Phil:
There are two other things that are really important to understand. One is we are not victims of our metabolisms; we are the creators of it.
Warren:
Good point.
Phil:
Everything we've learned about epigenetics and the ability to switch the way the genes express themselves, metabolism is something that many people will come to me or a fitness center and they go, “I just have a rotten metabolism. My mom had a bad one. My grandmother had a bad one. As if on the day they were giving out metabolisms, they just got in the wrong line, right.
It's really about lifestyle and habits because they eat the same way and they behave the same way as their mom, who eats and behaves the same way as their grandmother. We feel like we're victimized by our metabolism until we learn how to take control of it. That's just one important preface before anybody gets on a program trying to lose fat. You've got to get on a program that feeds your metabolism, not so much just about eating anything, but you've got to be concerned about the change you're capable of making.
If you've tried something in the past and it didn't work; it doesn't work. Don't go back to that same thing, but don't mistakenly believe that you are now stuck with this metabolism. You just haven't unlocked it yet. You just haven't fully learned, and that's why I say people are misled. When they get the right information, suddenly they become empowered.
Just like they're not victims of their metabolisms, they're not victims of their appetite. When you talk to somebody who is given a label of being a car addict, or a sugarholic, they're not. That's not a disease that they inherited. That's a self-induced condition and it can be reversed. Then what they'll say is, “I can't be because you just don't understand, I crave sugar.”
Warren:
I hear it all the time.
Phil:
You created that. You are not a victim of those cravings; you created them, and if you created them, you can uncrave them.
David:
It's like a drug addict. What do they have to go through? They have to go through an extended detox period. Then because they have these addictions, they got to go to support groups to help people prevent them from getting back on. Well it's not any different when it comes to sugar cravings. I mean it's powerful!
Warren:
It is powerful.
I'm going to make a point. People listening on the podcast now and the viewers, Dr. Pompa is travelling today, so we have Phil Kaplan with us, if you're just joining us. I see viewers popping on. Phil Kaplan and David are with us today; Dr. Pompa's travelling. If you're joining us, this is the right show. Dr. Pompa's typically on it. Cellular TV, welcome! Thank you for joining the show.
Even last night, just to carry on with that thought of the addiction, we were at dinner last night, I'm not going to name names with who, but they said if bread shows up, I can't help myself. If bread is there, I'm going to do it, and that's as hormonal issue. They are carboholics, and a lot of them confess, I'm a carboholic, but that isn't your destiny. You can change that and that's what Phil's saying is that through education, a lot of the times just someone saying, “I don't have to be a carboholic. I don't have to have a slow metabolism, is that what you're saying to me right now?” That's exactly what Phil's saying to you right now.
You are not doomed. We're giving you hope. It's through education.
Phil:
Warren, I really wish that it were simple enough so that we could say to people, yes, just eat cabbage soup and that's going to be all you do.
Warren:
The cabbage soup diet.
Phil:
Yeah. It's not that simple. It's not as simple to even say give up the bad refined bleached carbohydrates. It's not enough. There are lots of moving parts here, and a moving part that I'm sure you guys have addressed before is the food companies are not your friends.
Warren:
No!
Phil:
The food companies have an agenda and it's very different to your agenda. Their agenda is not to make you well. Their agenda is to manufacture foods that you will buy again and again and again. They want to do it cheap and charge you. That's what they want. That's their agenda. It has nothing to do with health.
Warren:
Sole purpose.
Phil:
They are pulling you into this place where you feel like you fit, and you say, “If the bread shows up, I have to eat it.” This is where personal responsibility really comes in. the reason my protocol is eight weeks is because there's no way to give somebody the answer in 30 minutes and have them go, “I got it! Now I know what to eat.”
Warren:
Sure.
Phil:
It really requires a re-education. They need to understand about [jam ups]. This is not conspiracy theory; this is the real deal. They're putting foods in the body that look like good healthy foods that are actually destructive. When you're trying to build the brick house, if you're putting in foods that are destructive, there's no way it's going to work. It doesn't mean it doesn't work; it means nobody taught you how to do it right.
David:
Well like changing the gene expression and going back, it comes down to the brick house is the cell that can actually receive hormones, it can communicate. When we put all the toxins and the sugars in our body, what happens is things become blunted and that's why we have so many autoimmune challenges these days. That's why we have weight loss resistance. What you're talking about is right food in consistently and opening up your detox pathways, through giving your body a chance to reduce cellular inflammation, it makes it easier for you. Is that what I'm hearing or am I adding words? Maybe a little of both!
Phil:
That's what you're hearing.
David:
Good!
Phil:
That's what we got.
Warren:
The body wants to be well; it really does. It's not like your body wakes up and says, “I want to be sick today, or I want to get less healthy on a daily basis,” but if that's what you're doing to it, it's adapting. It's an amazing, adapting tool and mechanism. One of the things that we shared even last night is sometimes we don't realize—even through Cellular Healing TV we get a lot of positive feedback, “Dr. Pompa I watching your show and it's transformed my life.” Why is that?
It's because they start doing the right things, liked David said, consistently. You didn't build Rome in a year. You didn't build your brick body in a year, or your cells, which are made of actually fat and that's why you use brick mortars to make it stick, to make it through but that's getting complicated. It does take time to rebuild that anabolism over time. What happens is the hormone switch happens and it can happen pretty quickly, especially if you get rid of all greens and all sugars, and permanently. I have zero cravings, unless after I work out I get hungry and I think that's a growth hormone issue; I'm not sure why that happens.
Phil:
Let's talk about working out because I know we're limited for time.
Warren:
We do need to get there, yeah. Another fallacy and another great topic.
Phil:
Just like we now understand that it is possible to eat less and not lose weight, right?
Warren:
Right.
Phil:
It is possible to get on a diet that somebody told you was a good one and wind up less healthy, correct?
Warren:
Correct.
Phil:
Just as that is the case, it is possible to exercise and break your body down, and it's a mistake I see lots of people make. When we talk about the New Year's resolution, when you have the person who started on Halloween, they ate some of their kids' candy, and they go, “You know what? This year—
Warren:
New Years.
Phil:
Yeah, New Years, I'm going to get fit. Now it gives then license to eat anything they want through the whole holiday season.
Warren:
I'm going to burn it off! I'm burning it off, man!
Phil:
They join the gym. Now I'll tell you this, some health clubs, and I've been in this industry a long time, some health clubs do 25% of their revenue for the entire year in the month of January. Just think about that, 25% of their revenue, for the year, in the month of January.
David:
Why?
Phil:
Because of the New Year's resolution! If you do into a gym on January 3rd, you see everybody with their new workout outfits that they got for Christmas and their brand new Nikes.
Warren:
Lulu Lemon!
Phil:
You go there January 22nd, the same people are there who were there in December. Why does this huge sea of people fail all at the same time? The approach is wrong. It's too much too soon. It's jumping in with both feet when you need to start with the toe in the water. People say, “Now that I've got to lose the weight, I'm going to—.” Personal trainers feed this, unfortunately.
Personal trainers think it's their job to give you a good workout. When we take the individual with a rotten metabolism, who is not conditioned, who is not good at oxygenating themselves or their body, and pushed them through a one-hour intense workout, were doing them more harm than good.
Warren:
If you're one of those broken down people and you're going to join CrossFit, is that a good or bad idea?
Phil:
If you're a broken down person, it's a bad idea.
CrossFit is wonderful for many people. I love the competitive element where you're competing against yourself.
Warren:
In the community, yeah.
Phil:
If you are fit or near fit, CrossFit maybe a very good avenue.
Warren:
For me, you'd think I was fit, and I started working out with a health coach. Almost a year and a half later, I may be able, I think, to do CrossFit healthily, in a good way. I'm just saying it took me a while to get there.
Phil:
Here’s the key though, here's the piece of information you need to understand. It is not about the intensity or the volume of the exercise.
Warren:
Okay.
Phil:
It is about the balance between stress and recovery.
David:
I think what I'm hearing you say, Phil, and I've experienced it after years of prolonged inactivity in the past, is you go with as trainer, they push you really hard, and all of a sudden for the next week you feel like your body's falling apart. I guess you want to know why people don't stay with it, they feel the pain. It's pain and pleasure. What do people want? They want to move away from the pain more than they want the pleasure. Then they get so sore, then they have all these things, and like I don't want to deal with it and all of a sudden they stop. Is that what you're saying that's why?
Phil:
It's more than that. It's more insidious than that because it's not so much that you're always feeling the break down that's taking place in your body but—let's back up. We would say the root cause of all chronic disease is inflammation, right?
Warren:
I would agree.
Phil:
Okay, so when you place too much stress in, I think you talk about the stress bucket, you put too much stress in there, then it drives inflammation. Well exercise is stress. You take a stressed out person whose bucket is overflowing and now we're going to bring you into the gym.
Warren:
Add more stress.
Phil:
We've just added stress. It's really about the balance between stress load and recovery. Here's something that's really interesting. C-reactive protein is a biomarker that we could use to assess systemic inflammation.
Warren:
Right, yeah.
Phil:
If you are very inflamed, your CRP will be elevated. There is a correlation between heart rate recovery and reduction in CRP. In other words, when we can get somebody into their parasympathetic nervous system, and if we need to translate that we will, but if we can get their parasympathetic nervous system to become stronger, make them better at recovery, their inflammation goes down.
David:
Interesting!
Phil:
When you do too much exercise, or on the other hand you don't recover, you drive further inflammation. Every disease you have over time is perpetuated, even if you're in the gym.
Warren:
That's, from someone who's been sick and been down the route, Warren, you're unhealthy, you're not sleeping well, you're stressed, I just go exercise more, but my stress bucket was full. Again, the reason we're sharing this information is that you may have been failing because you're getting misinformation.
Phil:
I don't know if you're going to believe this right now. When people start with the Alive protocol, the first week they do six minutes of aerobic exercise, period. That's it.
Warren:
You've got them moving.
Phil:
Not only do we have them moving, but we do it where we incorporate, what I call all-out bursts. Within the 6 minutes, twice for 12 seconds a pop, you're going to hit it as hard as you can as fast as you can. That is the sympathetic stimulation. That is the fighter flight response. That is your body suddenly being asked to kick it up. Then 12 seconds later, you recover. We are training recovery. We're training the body to get better at recovery.
David:
I like it!
Phil:
The following week we add something, the following week we add something. Four weeks into the program now your entire routine is about 22 minutes, but you're seeing a payoff.
Warren:
Massive payoff!
Phil:
It doesn't need to be immense volume of exercise. It doesn't have to be incredibly intense exercise.
Warren:
You don't have to hit the road for—start running an hour a day for five days a week.
Phil:
For most people that would be counterproductive. What's really cool is if we were to take an elite athlete and just use that same approach, six minutes with two all-out bursts that elite athlete is going to improve as well. Why? Their all-out burst is greater. Their personal intensity is greater. Their capacity is greater. What we're doing is we're challenging the body beyond what it's used to, but not we are not only allowing it, we are encouraging it, to recover.
As we remove the stresses, as we increase sleep and relaxation, now we can add to the exercise and that's when it starts to work. Stress, as we know, can be very positive or it can be very negative. Exercise is a stress, so the trick is let's use that stress in a way that really bring a great result. Let's not abuse it because it'll lead to breakdown of the body.
What we see with New Years is people don't eat enough, or don't eat enough of the right things, and they exercise too much. That's a path to drive inflammation and perpetuate disease.
Warren:
That's 90% of America.
David:
Phil, I have a question for you. I don't go to a CrossFit, I go to another type of program that's more high intensity but it's over the course of 30 minutes—it's cardio where you bring your heart rate up, you get it to a baseline, bring it up to advanced, all-out sprint then you walk, bring it back down.
Warren:
What they take you up to 70% of your max heart rate?
David:
No, 85, up to 85 max heart rate. Do that for 30 minutes. Then versus heavy weights, it's more light weights, lots of reps, changing up what you're doing, different body parts, using the TSX-type bands and straps like that in bursts. It sounds like what you're doing. You do it in bursts, then you have a rest and you go and change into something else. What's more effective, the heavy weight and longer term, or just do what you're doing, even though it's over the course of an hour, go up down, up down, up down? I'm curious.
Phil:
You know what, David? Your body is amazing. Not just yours everybody's.
Warren:
You have a nice body, though, David!
Phil:
Yeah, it is amazing. Your body is amazing.
David:
A lot better than it used to.
Warren:
Yeah, Mr. Chubby Face, but that's okay.
David:
It's been a year now, Warren, since I've started the program.
Warren:
That's awesome! He looks like a different person every time we see him.
Phil:
It's amazing how the body can adapt. David, you ask a very good question, and the answer is there is no answer. The reason is because as your body adapts to what you're asking it to do, if you want to facilitate greater improvement, you've got to challenge it differently. Different modalities of exercise will bring about different outcomes, but if the goal is to get better and better and better, you got to change it up.
When people go what is the right way, there is no right way. What we have to look at is how do we challenging you more than you're used to being challenged and allow you to recover from it. As long as we can keep throwing a new stimulus at you, you're going to get better and better.
David:
Interesting!
Warren:
What he's doing, is it the same thing every week?
David:
Every day it's different. It's a different body part. It's totally mixed up. If you went every day, it'd be something totally different.
Phil:
I hear a lot of people say, “You know what? I'm doing this routine and it used to work and it doesn't work anymore.”
Warren:
Why is that?
David:
Which you talked about.
Phil:
Well how long have you been doing it? Seven years. Well clearly it doesn’t work anymore because what happens is you stress your body in a way that your body wants to respond. You say, okay muscles I haven't asked you to move 70 lbs 18 times before but now I'm going to ask you to do that. Then the muscles go, whoa, he's throwing something new at us.
David:
Muscle confusion.
Phil:
You need to change and then they change, but once they change they can handle the workload. If you keep doing the same workout, the muscles go, we got this; we don't have to change anymore. The same is true with the respiratory system and the circulatory system. It's about that balance between stress and recovery. Stress load versus recovery, which is really what I think cellular health comes down to. Human betterment, comes down to appropriate stress and adequate recovery.
Warren:
It's a great message and I'm so glad, Phil, you got to share it today. We do have to wrap up, it's passed our time. Is there any final comments, David, Phil you want to share with the people watching?
David:
I want to thank you for bringing this and let's do this again in the future. I nominate Phil to lead our workouts on the beach next week.
Warren:
Awesome! Yeah, we are going to meet up next week in West Palm and we will be doing the show, probably live—
David:
Live from my condo.
Warren:
Live from David's. Look guys, before we end the show I do want you to plug, to share CellularHealing.tv, not dot-com with your friends. Also, you can do to DrPompa.com, which many of you have found us through that website. At the top right, let me go there now. I could show my screen but it would take a little bit too long for me to do that for you. At the top right, there's should be a drop down and there is also on the sidebar where you can go to our recorded podcast. I just want to make sure that you know that that's there. Get right next to the shot button, the top right hand corner DrPompa.com, it says podcast. You can click that and go and download and listen to Dr. Pompa, little invite for you to join us through Cellular Health TV and you can watch us on Cellular Healing TV, and get on our mailing list to remind you, then subscribe to us on iTunes.
We're really proud of the team that put that together so that now you can download and listen to these. If you weren't able to stay on and listen to the whole show, you can listen to them now for the past year and download all of them right onto your iPod or MP3 player. That's my plug.
Thanks for watching guys.
David:
Thanks everyone.
Warren:
Have a great week. Don't do what the sheep are doing. Don't do what the ‘sheeple' are doing. Do something different this year. Have success with your New Year's resolutions. I'm all for them if you can create those wins, and that's what Phil was describing, a program that got you those wins. That moved you forward so you start realizing well I am shedding weight. I am feeling better. I'm having more energy. If you do it the way the world's telling you to do it, you're not going to get those wins in most cases. Calorie restriction is not going to get you those wins. Exercising a ton is not going to get you those wins.
What's going to get you the wins is doing something like the Alive program, eating the cellular healing diet, doing burst training. Starting small and progressing up. I had to do that and I'm getting some major wins. I put on 10 lbs of muscle this year and got leaner. That's not because I exercised a ton, it was all about diet and doing the right exercise like Phil prescribed.
Thanks again, hit hard. Love you guys! Thanks so much.
