The "right" way to exercise

Hi everybody. Welcome to today's Boost. We can't exercise ourselves out of a bad diet. We may want to, but we can't. So that's why we focus on nutrition in the beginning of the Boost. But now that you have your nutrition dialed in, let's talk about exercise and movement. What is the right type of exercise? I say it's whatever you will do. Running, biking, swimming, tai chi, yoga. There are so many options. How much should you exercise? Current guidelines say at a minimum we should exercise 150 minutes a week. That breaks down to 30 minutes, five days a week, which is really not very much yet so many of us still struggle with that. Another guideline I saw was that we should walk 13,000 to 15,000 steps a day. And here I was proud of my 10,000 steps. So I'm going to have to bump those up. What type of exercise in terms of intensity should we be doing? A mixture. Some low, some moderate and some vigorous. Now the vigorous exercise, the sprinting around the block, the mountain biking uphill, that is where the weight will fall off or that's how the weight is maintained. Other benefits of exercise. Do you ever come back from a walk feeling like you just figured out all the problems in the world? Exercise promotes clear thinking, better thinking. Exercise also helps with our confidence and our self esteem by giving us a boost or a release of endorphins. According to the Institute for Functional medicine, there is 10 times as many toxins in our sweat as in our urine. So there you have it, another reason to exercise. Want a bigger bang for your ex? For your buck, exercise on an empty stomach. I will hike or mountain bike without eating anything beforehand. Now this may go against norms. However, the body's fat burning processes are activated by both exercise and lack of food. So that's what I do and it makes me feel great. If you want to experiment with this, try it out.