How Your Exercise Supports Natural Detox

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What are you waiting for? Good night. Exercise both directly and indirectly influences detox, your body's natural ability to detox. Exercise increases respiration, circulation, and sweat production. Boom, that's a big part of detox. Hi, I'm Debra Atkinson. You're listening to Flipping 50, where I address your top struggles and concerns. Then most of all, we hope to inspire you. You expect and demand better products and services for a better way to age. I share what to eat, how to move, and how to change your mindset so you can have the energy and the vitality that you want, need, and deserve in this second and better half. We're talking all about how exercise supports natural detox, how your body processes things like toxins and gets them out of you much more quickly if you're exercising. So let's go into it. I mentioned exercise increases your respiration. You're going to breathe harder when you're walking than if you're sitting on the couch. It increases circulation while you're breathing harder. Your blood circulates additional oxygen throughout the body, and you're going to increase your core temperature. You're going to have an increased sweat production. And someone, don't know who, out there is thinking, but I don't sweat. But you might, you might a little bit. You're still probably losing a little bit of something, precipitation shall we call it, off of your skin, and that's evaporating. You may not be like the next person person and totally drenched. And that, by the way, can change depending on where you are in the world, where you live in the world, and your training status. If you are more fit, in better condition, chances are you have an earlier sweat rate. You have a lower sweat rate. And what that means is your body's heating and cooling system works more efficiently. It's going to start cooling you off quicker, and that's a good thing. Learned that the hard way by spending my summers in college in Louisiana, just across the causeway from New Orleans. And if you've never been there in the summer, I'm sure there are a number of other places in the summer that are like this, but you step outside and you are enveloped in, I can't breathe, like the air is thick and immediately you start sweating. I mean, I don't know how many shower I took during the course of a day. Fortunately, I was a lifeguard, so I got to spend my time in a bathing suit outdoors, dipping in the pool and out of the pool. So it wasn't that big a deal, but it was hot and I was a runner. So I would get up in the morning and I would go for runs. And I mean, I was drenched, like wring my socks out drenched, like it was pouring out, only it wasn't. It was sweat pouring off me and into my socks. And that was an everyday occasion. So it's a good thing because what happened to me is I came back and I was a better sweater. Came back, meaning to the upper Midwest where it wasn't as humid. I had thought I'd grown up in a humid environment. I learned something that summer, let me just tell you. But the whole idea is you can change your sweat rate, and the better condition you get in, or the more acclimated to a different environment you are— when I moved to the mountains, it was something different— but you can change what you're doing. Your body is such an amazing thing that it will accommodate you. So exercise, let's say in your sweet spot, your Goldilocks, also improves your digestion and elimination so the toxins released can be removed. Exercise stimulates your lymphatic system. That's an integral part of your immune system for removal of metabolic waste and toxins. And you may realize this yourself that those who have bouts of cancer often have struggles with their lymphatic system. The lymphatic system relies on muscular contractions and body vibration to move fluids throughout the body. It doesn't have like this checks and balances system that other systems do. So indirectly, exercise supports natural detox by being a catalyst. Working out often helps increase water consumption, improve your nutrition choices all day and improves your sleep. Okay, but let's talk about specific exercises. Are some exercises better at supporting detox than others? Well, apparently so. So any movement and regularly doing movement, even gentle yoga and walking, supports circulation. So if you're able to exercise more intensely and sweat regularly, your circulation is going to benefit more. Yes, be mindful, this is not though a more is better thing. We need to move daily, such as, you know, more intense exercise will indeed get your muscles and your heart pumping to greater extent. However, we also need to rest and recover. We won't go into that lesson today, but there are moments and movements traditionally suggested for lymphatic drainage. And you may wonder why, why that particular exercise. I know I have always. But here are two that I'm going to tell you about and talk a little bit more about today. Movement like rebounding. So, you know, rebounding is the mini trampolines, and they are known for improving bone density if you are truly rebounding, not just jumping up and down and bouncing a little bit. It's not that. You have to actually be rebounding and pushing those feet as if they're going to go through the floor in order to help your bone density. But it can be done. But it's also good for this. And for some of you, it's just fun. You enjoy it, so you're doing it more than you might do other forms of exercise. Go you. Just find your jam. Do what you love. Movement like rebounding, which has been found to be good for lymph stimulation is why. This is the mechanism behind it. Rebounding causes the valves in that lymphatic system to open and close simultaneously, increasing lymphatic flow by as much as 15%. And it's like 2 to 3 minutes a day. This is not a— it's got to be 20 minutes, or it's got to be— no, or no, no, no. Just a little— take a break from your desk, sit it out next to your desk in your office, and take little breaks and bounce up and down. Who knows, you might get a creative idea or two as well. But the thing about this is with your feet staying in contact with the surface, this is about the up and down and the repetitive consistently happening as you're doing it all 2 to 3 minutes. This is why it's not quite the same as if you jumped up and down on the ground, but you're getting this nice little flow repeatedly up and down and up and down and up and down. And that's different. It's a different nuance from the mini tramp. So many of us, we can ride a bike, we can go swimming, we can run, we can hop, we can jump, we can do tons of things. But rebounding, unlike those all other things which have greatness about them, is optimal for the lymphatic flow for these reasons. Lymphatic flow requires 1, muscular contraction from exercise and movement. Okay, so we've got that. 2, gravitational pressure, and that's what you're getting by the quick up and down. It's even quicker than, say, if you're doing that jumping on the ground. 3, internal massage to the valves of the lymph ducts. Now that sounds a little hocus pocus, but truly this is the difference. So imagine you're jumping up and down on the ground and you say, well, I can go just as fast on the ground as I can on the, on the tramp or the rebounder. Well, it's different though, right? You've got ground force and you're hitting it, which may be great for bone density, but it's not the same thing as getting that open stimulus. So you've really got to be looking at what is it that I really and truly need. So while you're getting all that, uh, limp internal massage, right? Rebounding supplies all three of these things: the muscle contraction from exercise, gravitational pressure repeatedly, and that internal massage to the valves. You're getting it all at the same time and supporting removing waste products from the cells and from the body. So that's what makes it so very different. By the way, you know, the cost of those doesn't have to be high. And if you are paying attention, at garage sales or on Craigslist, you You can probably find one from somebody who's got one who doesn't know what a goldmine that actually is. So, and again, this is not something where you need to feel guilty about it because you're not using it 30 minutes at a time. 2 or 3 minutes, you know, a couple times a day or just once a day is valuable if you're doing it for— here's my purpose, this is what I want. We all need that lymphatic flow. If you go into the bathroom right now and you're puffy in your under eyes, I always know that's something. Something I ate, maybe higher in sodium. But if I'm, you know, really functioning in, in what I call highly tuned, like I'm in shape and I have great habits, sleeping well, I usually don't get that. And so I know something's a little off and I need to maybe move a little bit more. And, you know, that's when I would know, okay, I'm gonna do it. So check that out. As a way. Okay, so let's talk about this. The gravitational pull could be provided from a lot of exercises, but with rebounding, repeated gravitational pulls provided rapidly over and over with the landing. So here's the thing, there's not a lot of science suggesting that lymphatic drainage is indeed improved by rebounding. Can't deny that. But a small pilot study of 7 I know, just 7 people in 2018 seemed positive, but with women with lower limb lymphedema. Now I know some of you have this issue. Lymphedema is kind of a problem and a swelling, and it may be that you've had some issue or bout with cancer or scare and, and you've gone through it and you have kind of post-problems and they're lingering, would be really great for you to be using something like this potentially. Number 2, so rebounding is one. By the way, I have a rebounder, love it, use it occasionally, but really just like this. I don't use it for exercise. I honestly can't use it for HIIT. I don't get my heart rate up high enough, but it's certainly fun. It's a fun thing to do. Is a happy thing. You can't be in a bad mood jumping up and down on a trampoline. Okay. Whole body vibration is another one. I've talked about this ad nauseam. It was 2023. The fall of 2023 was my romance with the whole body vibration began hot and heavy. Now that's outside of massage guns, which I also like, by the way. But whole body vibration activates 95% of the muscles in the entire body, creating a full body circulation and lymphatic flow. That means when you're on it and it's vibrating at high frequency— 30 and 35 hertz are what's associated with bone density— you're getting this circulation and lymphatic flow even just standing on it. You don't have to be lifting a weight. And that's some— to some of you, really good news. This vibration therapy is better than massage, and, you know, depends on who you're asking and why, but because it uses the body's natural muscle movement to ensure full body lymphatic drainage. Yes. Okay, so lots of good things there. The high levels of muscle contractions that you experience on a whole body vibration plate stimulate the lymph to flush toxins by moving that lymphatic system without more strenuous exercise. You don't actually have to be lifting a weight. Again, you could stand on it for balance. I'd use it for core exercise, so I'm getting everything. In terms of circulation and lymphatic drainage while I'm doing my core. And if we know the science is we're recruiting more lean muscle tissue in anything we're doing using Power Plate, then I'm stimulating more muscles while I'm doing that plank with my elbows on the Power Plate while it's on, of course, not off, than if I'm doing it on the floor. Well, I'm going to do that all day and And I don't mean that literally, I just mean all the time, you know, I'm going to do it for 9 minutes on the daily and I pretty much do, or I'll do it for 4 or 5 and then I'll stand and do balance work, which is, by the way, core, right? Okay. So the whole body vibration plate that I use is a Power Plate Move. Power Plate is the brand, Move is the model I use. Just, I know so many of you have asked, our community just has embraced this for bone density, for lean muscle, for cellulite appearance reduction, for the balance, their circulation, the massage, and because somebody else inevitably in your household can use and benefit from it, why would we not do this? I mean, I, I understand that it's not a low-ticket item for some of you, and you know, quality and value somewhat go together. I think we can get carried away with that too, but in this case, this is certainly not the most expensive expensive. It's not the least expensive. And I think we got to look at what are we going to invest in. I mean, I'd rather invest in this than invest in, you know, some bone density medication down the road or a hip replacement because I fell and fractured. That's how I think. I don't know about you. Okay, I want to ask you this though. So this is a fair question when we're talking about exercise and natural detox. Could Exercise sabotage your detox? Yes is the short answer. Sorry, spoiler alert. There you go. Exercise mistakes might limit the positive effects of exercise on your detox. Exercise is stress. Too much stress will backfire every time. Exercise causes inflammation. On a good day, the right amount of exercise causes inflammation. Make sure that you let that sink in. So the inflammatory response to exercise supports your body's resilience to stress and infection or illness. So it's like this, it's almost like causing a mini fever after exercise. You have this immune response and it makes you more resilient. We're probably the ones, if you're in the sweet spot and exercising, you don't get sick very often. And if you do, you're not taken out. You're kind of— it's mild, it passes. Or if you get sick, it's rare, and then you go down hard and you complain more than anybody because you're so used to feeling good. I can only tell you this because I know this is how I am. But, you know, knock on wood, it's— they're few and far between. So, you know, mildly nothings, or, you know, a When I get really tired and I just know I need to go to bed, I know that that's my body like fighting something off. So I'm like, okay, I'm just gonna go to bed and let it fight, not try to do more, not try to get that workout in when I'm really exhausted. It's a smart, smart way to live. So start listening. Okay, that was a tangent, but if you are already at the tipping point for your body, you're already major stress, that additional inflammation that you cause from a a good exercise session may be too much and it puts you over the edge. And that's why just because you have a workout scheduled, because normally you do this X, Y, and Z on Monday, but if you're really overly tired, maybe it's not the best thing to push through that. You've got to really look at this and know yourself. So if it's too much for you at the moment, that doesn't have to mean, you know, you're attempting a marathon. By the way, if you're already under stress trying to maintain the same exercise you do when fully healthy and energetic could absolutely be wrong for you. So heads up, there are critics in probably both things that I've mentioned— in rebounders, the effectiveness of them, of Power Plate. You're gonna read critics of the concept of lymph drainage. Be prepared. But I think for many of us, lymphatic drainage isn't the number one reason for purchasing a whole body vibration tool. I'm or maybe even a rebounder. Even if lymph draining is a key benefit for you, it may be that bone density is the life-saving thing that you're getting because it's a result of the treatments that were necessary for you. Potentially, if I'm listening to you and you have struggled with cancer, first of all, you're a warrior. So glad you're here. But anyone who happens to be listening at this very moment to this podcast, whole body vibration, I think, is made for you. It's one of the things that you can do. There may be many things right now that you cannot do, but this is like, here, have this, you can do this. This is something that you can do a little bit every day that won't hurt, that really is not labor-intensive. It's not even time-consuming because too much is actually less effective on the bones than is more and longer. So there you have it. If you have questions about this and you're not already in one of our Flipping 50 community programs, say our program groups on Facebook, you can join the free community at Facebook, and that is Flipping 50 Insiders, Flipping 5-0 Insiders. That's a place where where we scoop through there every day. My coach, community coach, and myself answering questions that you might have, or we're doing a roundup for questions for podcasts just like this. If you're as serious though about doing a detox, I wanna invite you to try something that I've tried 3 times. Once at the, I guess it was at the end of 2023, kind of between holidays. But it's a cleanse, and it's not just with exercise and, and natural whole foods, because I try to do that every day, and I'm sure I'm preaching to the choir here. But I joined a liver cleanse because ultimately, when you're not feeling 100% and you're doing the exercise and you're eating well and you're sleeping, you're sweating, you're drinking plenty of fluids, it's time to look at what else could be going wrong. And your liver is a key component in filtering all things you eat, filtering toxins, storing product— products, or going through the processing of this stays, this goes, what do I need to store for energy. And if it's full, it's like a clogged drain. So I joined the liver cleanse because I was just feeling at the end of 2023 like not quite there, not quite game on and wanted to start 2024 with all cylinders firing. So I went through the cleanse. I highly recommend it. This is the third time I've been through it with my friend Sarah Banta. I'll put a link to it in the show notes so that you can learn a little bit more about it. She runs a cleanse and cleanse group every month and she's a fantastic coach. So that'll be in the show notes and our show notes today. Will be at flipping50.com/exercise-supports-natural-detox. And what are you waiting for? Let's start flipping 50 today.