Taking Care of Yourself - Rabbi Yaakov Altman

[Music] my name is Robbie Altman alt ma n that means old man now what that means to you probably it's not so important but it's very important to recognize to know yourself anything you can do you can know yourself and to know what you can do and know what you can't do is going to help you and everything in life what I'd like to tell you today is something because I may only have you for one day if something that is going to be the introduction and your legs on which most of your life is going to stand your life already stands on this it's not something that you don't know but because you your life stands on this if you make it strong everything you do in life will be more successful this is an introduction topic it's a precursor right it's in it's a it's a preface if you have this you can do many things there are many preferences there are many introductions in life that today we're missing if you just fill this in whatever you want to do you'll be successful now it's very simple I can give you many places in the toy where you see this comes but I just want to give you I want to get as quickly as possible to the bare bones practical things that you can use every day ok now if you want to be successful you have to know how to take care of your body your body your physicality ok I want to give you things right now they're going to help you be healthy very simple now the reason you need to come to Nevada reach the line you need to come to Eric to sell to Israel and to learn these things is you can learn them in other places but if you don't have these things you'll be missing why am I talking about this there's a lot of opportunity Qing throughout 20 years this is not one of my favorite topics but it's one of the most popular it's the ones that people remember because it applies to every day of your life so I'm going to in a short amount of time try as quickly as possible to give you basic relatively straightforward foundational ideas in your health some of you already probably pretty healthy some of you know these things that are doing these things some of you know them and you're doing some of them but you need a little more reminder if you use anything here it make you a multiplied version of what you were before you'll have energy will be present I can't personally stand it I can't stand when I'm with the people that I love and the place that I love to be and we're doing what I want to do and I just don't have the energy to be present I know the energy you enjoy it one of the my first year in college we studied I started terribly very very hard for more finals I slept something like 12 hours in 6 days that's terrible that's a great way to kill your health right then a bunch of a bunch of my friends and I all went someplace over vacation a beautiful place on the beach and we arrived and I slept for 22 out of 24 hours that's a shame yeah why sleep through your vacation sleep on the way whatever I just now briefly I'm going to give you a bunch of things you can do to make your health better ok do any one of these things and your health will become better what you do is take one work on it slowly it's not a big deal after a pre-defined it becomes like your everyday life then move on to the next thing a lot of them are totally obvious sometimes it's just worth having a health class to get you to pay attention to what you do with your health more that's all ok number 1 simplest thing simplest thing ok the whole process of energy comes from breathing if you're in a situation you don't have enough oxygen you're not going to be healthy generally speaking we're in a room like this a bunch of people in a room together it's a good idea to keep the door open a little bit or the window just a little bit ok oxygen is extremely important they have done studies where they develop they put different animals and different small animals and even micro microscopic animals in places where they had 30% less oxygen than they normally have and those animals become extremely sick in a small in a very short amount of time ok now you say well I'm in places with action it doesn't just mean the window open it means the window open at night when you close the door whatever if you want to open night if you can if you live in a cold place it might be worth to keep the front door to your room open or something like that some kind of circulation the other thing it means is if you can at least three times a day if you can do this is to just breathe deeply at least 10 if you feel like you're getting a little winded a little bit lightheaded and you can't and you can't do it properly then breathe in and you feel you're getting a little lightheaded so hold your breath for a little bit but to attend deep breaths breathe in hold for a little bit breathe out yeah it sounds very simple you have to come to class to hear this you'd be surprised if you feel very sluggish in the middle of the day oh I need a coffee I need to have something something right I can't keep my head up right try just on the spot breathing 10 times before you if you can stand up and do it it's even better now I know it sounds funny these are the things that Mommy is supposed to teach you when you're three and four years old right but for whatever reason maybe mommy doesn't know herself she's also reaching for the caffeine who knows what right now that's number one number two very very simple the part of your body or the process of your body that takes the most energy is digestion if you eat in a way that's conducive to digestion that helps your digestion you'll have more energy if you eat in a way that gets in the way of your digestion you hurt your energy make sense very simple everybody knows that so what everybody needs to do which is going to make your life so much more wonderful and happy is to pay attention to how you eat and how you digest your food eat in a way that's good for digestion and it comes in a vapor that's right one day class right is my big class right you'll be surprised yeah everything the whole world was more beautiful you have more energy more yeah more help now what does that mean so digestion very simply is breaking down the food so it can be absorbed in your body the beginning of digestion is where in your mouth with what T chewing right this is going to sound really silly I know you need to come to your shell I have to hear this understand right to your food more three or four food oh I know it sounds very I'm gonna tell you things they're not so basic right I believe it right you just spend a little bit time making it a habit become religious about it to excuse the expression yeah a little bit more chewing now most people are so hungry usually when they eat or they like their food so much just car yeah you'd be surprised now I don't be too graphic but I bought having a bunch of children sometimes the children not so well and they sometimes don't keep their food with them I said you didn't chew your food excuse me yeah you can see they barely chew they say especially when they like something really yummy they a few chews and they swallowed already now if it gets to the stomach and the stomach is trying to put acid on the food to break the food down if it's a big piece the acid only goes to the outside it takes a long time to get all the way through it takes much more time sitting your stomach and you feel really sluggish if it's a bunch of small pieces much more surface area excuse me yeah and you can digest more quickly have more energy I know this is boring I know this is stupid but every day of our lives yeah how you supposed to be a happy person in life to be if you're all the time exhausted because you don't digest well because you don't - well I don't know how right ok it's very difficult maybe you can if you're great you know shining first in the making abilities very difficult why make it more difficult it needs to be next when you digest your food stomach acid goes on the food don't do anything to get in the way of the process of the stomach acid breaking down the food the easiest way to get in the way of the stomach acid breaking down the food is to drink while you eat I'm going to answer your questions trust me I'm going to answer your questions what to do about because you say helping thirsty when I train when I eat I'll tell you all about that a minute right but the first thing I tell you is don't drink it eat together drink 20 minutes before you eat and an hour after you eat if you feel yourself getting hungry say oh I'm hungry better drink because I'm going to be eating soon it's not that big of a deal it's incredible if you do it we live next door to a wonderful lady her name is mrs. Muller we call mrs. Muller she's right the door right next to us and she's actually she's actually her she was born in just outside one of the hot one of the camps in the Holocaust she's I think one of the only babies that actually survived that she's in her eighties now and she said the number one piece of advice that she got in health in her life was this piece of advice she doesn't drink it together I know it sounds very basic just try it now it's a little bit hard at the beginning but if you get used to you get into the habit first of drinking before you eat and drinking after you eat you'll be much happier person okay next very simple if you want to be successful and you want to have energy is another thing you want to do this is amazing the stomach is not so selective in what's in there it takes the food that it receives it digests it and then it puts it pushes it along right now if you have let's say it takes about four hours to digest food right to eat breakfast four hours later your food is ready to go on it depends on what you read for plus or minus let's say it works right if you eat and then two hours later you eat again you have undigested food together with half digested food what does the stomach do now the stomach doesn't know what to do the stomach can either take the undigested food and move it to along with the digested food which is really bad for you now you have undigested food in your stomach or if you keep these digested food in your stomach to finish the stuff that's on digested this makes sense well that's a long time it depends what it is I mean it could be it fruit is very very quick carbs a little less neatest meat is a carbs or more meat is much more but it's not I mean if you eat if you eat a meal of carbs and another meal of carbs in a short amount of time afterwards then you have half a jet and a lot of people do that you have you know sandwich or whatever it is and then you know an hour later you eating pretzels or something else like do you have partially digested food and undigested food now the stomach pushes along the undigested food that's unbelievably unhealthy for you or the stomach keeps the digested food in the way yes at the time what you're doing if your person is trying to exercise you have a very high calorie you're burning a lot of calories today a lot of high-intensity exercise it could be eating small meals maybe three well I find personally 3 hours 2 hours is very short so it's very very short you should wait 4 hours between meals now the thing is you're drinking between so you're not really so not your stomach is empty by the way I want to tell you something that a lot of people don't know you know that feeling of hunger that you get you know what that is what is it it's what it's 30 well that's also true it can't be thirds but what's physically happening to your stomach it's getting smaller it's not yet in yourself yet that's that very good can be but what it is if the stomach is flexible and it's striking now a lot of people eat a little bit too much and the stomach is in a standard position that's a little bit too big for them to be not hungry they need to keep filling up the too big stomach if they would wait a little bit maybe a day or so not by eating they'll eat a little bit less do you feel a little bit hungry not exactly as full as you what your stomach will get smaller when it gets smaller you don't need to eat as much now I'm not talking about weight I don't care that that's not important I'm saying energy and health energy and health if you're constantly digesting more than you need to digest less energy less health it's a shame ok now there are certain foods like you mentioned that digest at different times I don't want to make you crazy about that I'm just going to say really briefly certain food we suggest really quickly like fruit fresh fruit not not canned fruit not cooked fruit fresh fruit goes to really quickly so the rule is with fruit eat it alone or leave it alone ok I have a good friend told me I can't eat fruit gives me a stomachache I said when do we eat he says for dessert so has the same problem he eats a meal the fruit goes into his stomach it's ready to go through very quickly but the rest of the food wants to hang around there for a while so yes a stomachache does know what to do themselves I said once you try eating fruit before you eat anything else or at least three hours after or two hours after right three hours we started doing that no problem those stomach aches now that's type of thing is supposed to learn when you three years old but people are alone okay yeah it is taken to a gastroenterologist what's the problem with your stomach getting something problem I just don't know how to eat I don't take care of my son okay good now next in the morning when you wake up have a big drink of water or something else if you want right but something that hydrates you the body is made up mostly of water 7080 percent my terminal percentages a higher percentage of water now the blood has to be thin enough to flow if there's not enough water in the blood a person can die so the body is very good at keeping enough water in there if there's not enough water in the body the body takes water out of the cells to put it into the blood then you feel really lousy and sluggish okay if you don't wanna feel that way just keep on drinking so in the morning since your body doesn't really store so much water in the morning have a big drink I also go to the bathroom that's fine that's just fine that's great it gets rid of a lot of stuff in your body also it's great yeah in the morning I drink usually gonna borrow that for a second yeah I drink about let's say let's see what is this yeah approximately I drink about four of these in the morning now not right away sometimes I drink three right away and then I drink right afterwards about an hour later I drink another three right approximately that amount of water right you'd be surprised I walked over here I lived 50 minutes away by foot I walked over here a little bit hot today so I drank about one of these right that was worth it my EP surprised now if you're a nursing mommy which happens sometimes also right then you'd even drink a ton you'd be surprised my wife said she used to drink these little cups and she said I couldn't drink enough so she started drinking out of a big cup and using a bottle like this she can one sittin drink almost the entire bottle that's without exercising yeah now that's the nursing mother that's different right okay if you yes more water like a real fun I don't know if you can train your body to retain more water I don't know there are peopIe think it's probably different for person-to-person there is such a thing as drinking something that will retain water better like if you just some people they have a hard time just drinking straight water if you put a little bit of sugar into it or a little bit of honey or something a little bit sometimes people will go to salt a little bit healthy salt then that could do it for you also yeah so I need to put a little bit something in there it's also good but I don't as far as I know there's no way to train your body to retain water mile think so as far as I know okay now next very very simple it's very simple this is going to sound very obvious again there are sources all over the target talk about this it's a mission actually empirically almost in the ethics of the father to talk about this idea which is sleep yeah the one of the most clear examples of the will of God not getting into God existing that that's the whole discussion but the will of God that one of the clearest examples of what he wants is in open what we call nature the fact that it's hard to see at night because there's less light and it's easy to see during the day is an indication that God wants us to go to sleep during the nighttime and wake up and do it take action during the day it's very simple yeah most success literature that you read business and peak performance will tell you if you want to be successful get up early they're not getting to the plastered behind it but they're saying the truth is you'll feel better you'll function better if you wake up your body works that way now sometimes I'm a night person I nice to be a night person I switched it's amazing if you get up now the key to getting up on time is going to sleep on time I'm going to tell you something it's so basic and it's just I don't mean to be overly basic but you need to tell yourself this yeah every person is a combination of an adult and a child or a teenager and a baby or something in between right a wise woman that you know and a young child whatever it is right the adult in you has to tell the child in you okay now we're going to sleep it's great to make a bedtime just like you do with your kids that time and a bedtime routine now if you want to go to sleep if you want to work on your sleep everybody's different how many hours you need to sleep at the whole discussion you don't have time for this right now but very briefly right if you wind up getting enough sleep on a regular basis you'll be amazed how much better you can function there are many studies about this at people but people don't sleep properly exist they're intoxicated if they have all kinds of mental in it all kinds of mental issues because they don't sleep reverie okay it's very simple if you want to be more successful work on it as a habit I'm going to become a master at sleeping properly it doesn't mean I sleep all day it just means I sleep efficiently now the way to do that give yourself a bedtime if you have a bedtime in your mind then you know I have a target time oh I'm going to bed soon I better get myself ready ready great way to do it is just like you do with kids when you want kids to go to sleep you don't keep them awake in front of bright screens and bright lights you turn the lights down yeah you put yourself in pajamas or whatever you can be sleeping it now this speaks to a deep part of your personality of your mind because I wait I'm in my pajamas must be I'm going to sleep soon I know it sounds basic if you get into the habit of doing this it's amazing what will happen now here's the thing well a lot of people say is I need to get to sleep soon but you're fully dressed the lights are on maybe you're checking you whatever you're on your phone whatever you're doing right it's bright and length allowed turn the lights down put on pajamas make sure you don't eat within a half-hour of going to sleep I'm going to speaks to suddenly get hungry very often like you said before right when a person is hungry they think they're hungry they're really thirsty right when you think you're hungry and late at night it's not actually hunger it's actually tired you're fatigued you need to go to sleep when you start grabbing for those munchies at night it's a clear indication that you need to go to sleep okay but I'm so hungry I'm so hungry did you know a situation when you need to go to really hungry and you go to sleep you wake up the next day you're not hungry at all amazing right so now what's great about this also besides the fact you're going to feel amazing if you do it feel like superwoman if you can do this right in this case Superman what cases right now you're flying for us besides all that it sets an incredible example for your children if your children come home especially teenage kids they come back and they see the house is dark mommy and daddy are in pajamas already they're on the way to go to bed they're gonna everything house is quiet like you know people are talking quietly right let's set an example that's normal now in the world today things are the exact opposite people go to sleep very very late and they wonder why they can't function yeah as far as I know they haven't moved the official work day to start eleven twelve o'clock right it still starts at nine o'clock proximately depending what you if you're a business they might have even earlier right so you stop to get up okay very simple okay next if you want to keep yourself healthy a very easy thing to do is to make sure that the chemical processes in the body are nice and oil they're working very well they're lubricated now you learned this a long time ago depending on how old you are what your education was but you know that every chemical process has enzymes in it enzymes of the things that you know that that facilitate every chemical process the body has many enzymes in it many of the enzymes that we have we only get from eating fresh fruits and vegetables fresh can't be can't be cooked can't be pickle can't be vinegar yeah now it's a funny thing because a lot of people don't like fresh fruits and vegetables I understand that also didn't like it too much you have to eat your vegetables huh but if you get into the habit on a regular basis of eating some kind of vegetables fresh cucumbers tomatoes peppers lettuce whatever whatever you like it's a great way and fruit also eat fruit separately it's a great way to get plenty of enzymes in your body and you'll feel much better there are some people that go week or months without eating anything fresh it's very difficult to get any enzymes if you don't have any if you don't do this if you don't man times in your body your body's at a tremendous disadvantage you have some enjoyment but to get a constant flow of it you don't feed a lot of it okay got me good how're we doing on time there's a whole separate discussion which we're not going to talk about now but I just want to mention it that if you want to be healthy you want to have energy the most important factor in your energy is what more than exercise more than eating what rest even more than rest for that be happy the mind it's the mind that's a discussion by itself if you can your mind is the most important factor in your health so we're not going to talk about that now I'm just mentioning it that's a separate discussion which needs to be addressed okay there are a lot of people that get so nervous about their health that they kill themselves they're killing their health to get others who that's not holy that's not you know the number of enzymes what's going in right sometimes you have to eat some garbage now in minutes okay it happens I don't get it the stress about it makes it much worse and it's very obvious but if you don't have that you have a lot of people that are very strict about the militant about their about their health and then driving themselves right into the air right now next this is very important it is very easy to very important the first part of digestion is breaking down the food the next part of the ejection is absorbing the food the last part is elimination getting rid of the garbage is a poison from your body the waste from your body right the waste in body in the body is poison it's actually poison and the body wants to get rid of it as quickly as possible if you want to be healthy you have to eat and act in a way that helps you to eliminate helps you go to the bathroom and I say the funny thing to talk about in seminary there are gamora's that talk about this the Talmud talks about this openly we have a blessing we say every day after you go to the bathroom come out of the bathroom a blessing every day part of that blessing the conclusion that blessing is real fake whole busts are that God heals all flesh when since the waste in the body is a poison when you get rid of it that's a healing but healing if you do things today to delay going to the bathroom then you're hurting your health you're harming your health now without getting too graphic it's extremely important that a person goes to the bathroom approximately the same number of times during the day as they eat meals without getting too explicit yeah plus or minus right if a person eats three times a day but the only go to the bathroom really only once there's a bit of a problem there it means there's some kind of delay now if you drink properly and you have enzymes and you exercise which we're gonna solve it although you move around a little bit right that helps you to digest I want to tell you one of the easiest ways to make a digestion and elimination amazing you probably know this but people don't put an emphasis on it probiotics very simple the positive flora in your gut and the lower digestive tract it's the good the good bacteria that helps you go to the bathroom you're born with probiotics you get it from nursing also but we eat a lot of food that kills the probiotics tons of food that kills it so people wonder why they're having a hard time going to the bathroom should be a quick and easy process literally quick and easy in-and-out two minutes is over finished a lot of people very hard time going to the bathroom if there's a problem going to the bathroom that means that you're not taking care of your health properly and it's a time bomb of health you don't want to be that way one of the easiest ways to solve that problem is to drink properly like we said to eat plenty of fruit before you eat separately right vegetables when you eat fresh vegetables when you eat every food every meal I eat a cucumber or lettuce or tomato every single meal that I eat it's very very good to do that there's plenty of liquid in there the liquid doesn't stop the digestion keeps everything more beautiful but in addition to that you can actually buy probiotics now you say well this probiotic yogurt right probiotic yogurt right yeah the probiotic yogurt has very few probiotics in at number one and number two is as you shaking your head right you understand right right they put white sugar in there now here's the here's the scary part there are a bunch of things that we eat that kill the probiotics that weed one of them is white sugar and that was white you gain a lot of foods the standard Western diet is filled with white sugar they put it in tomato sauce and I put it in bread and they put it in Shore soda and whole thing like that it kills you probiotics okay now I know this is a little bit this parts a little weird it's a little bit you know out there the health guy involved here I'm not the health gap you get the idea right a little bit out there but the easy thing about this is this quick fixes in probiotics you can actually buy them buy them in a little bottle it's not a big deal I don't know how much they cost in other places in Israel they're not that expensive right take one a day in the morning when you get it have a lot of water take one before you go to sleep or maybe twice one in the morning and one at night when you go to sleep right you'll be surprised it helps the whole process now there are other things that kill probiotics also anything you can do to cut down the things to kill your probiotics would be much healthier okay now it's a whole long list I'm going to tell you very briefly some of the Achille probiotics in addition to that I want to introduce something which some of you know about and some you don't know about so if you heard about it it sounds kind of funny if you if you do research what I'm about to tell you you'll see people that swear by it and people think it's the most ridiculous thing on the planet I would suggest try it for yourself and if you find a big difference then do it if you find is no different consult do it yeah I happen to think it's true it makes sense to me okay but I'm not you know militant about these things I think you know try yourself I think it makes an enormous difference okay that is the following okay now again this is one anything that heals the whole you heard of talk about that like you know it's people think it's so crazy it's so extreme it's not extreme it's normal it's the way people used to eat the new diet that we eat in the last hundred years is totally different than the way most of humanity used to eat no no nothing like that nothing is especially not so extreme like that I like that yeah because people always Amy people's anything like those needed me going off on a long time not sound like you know less you know last several thousand years people needing in a basically healthy way last hundred years all kinds of food changed okay very simple the body has to maintain a certain pH level acid alkaline balance very simple if the blood is moved a little bit too acid or a little bit too basic too alkaline yeah person can die the body is very good at keeping that balance no matter what happens when you eat it you a lot of food to eat is very acid forming in the body so what the body does it moves the acid away from the blood so that you survive and puts it in other parts of the body one of the ways the body gets acid away from your blood is by retaining fact that's a great way to put put acid and that sometimes people exercising they want to lose weight not saying that's important but that's what you want right they're trying to lose weight they can't lose weight they don't know why because it meeting a lot of acid in their food and the body says I can't let go of the fat because that's a great way to cut down the asset that's how it works put that right away from the vital organs great now I want to play very briefly the foods that cause acid and the food that killed probiotics are almost exactly the same so I'm going to give you a brief list okay just cut down on these things and instead replace them with more healthy things if you just make an improvement a partial solution is also solution if you improve 5% in this your whole life will be different okay I've had periods of time where I was eating up consistently more acid I was very very low in my energy and I was open to sickness and all kinds of things right I used to get sick basically all the time I changed the way I eat I thank god don't get dictum alter now okay now these are the foods you're not going to like this okay really real I can tell you out that might play briefly white sugar white flour what am i can eat am i right yeah soda alcohol most people don't like this one most over-the-counter painkillers almost all of them okay the worst of it is probably ibuprofen which people like especially in pain different times of the day right I had a period of time where out for about six years I didn't take any painkiller whatsoever I had a certain injury I need to take anti-inflammatories once I almost didn't get sick in six years the only thing I changed I started having pain killer thinking on they call them ibuprofen occulting advil advil all right taking advil taking two advil today starting to take whole time it's amazing I still took probiotics it helps out in but yeah it's a short imagine killed it now what do you do instead of white sugar now brown sugar it's actually white sugar and molasses mixed together so instead of brown sugar use the raw sugar raw sugar is much better not the best thing but it's much much better roast early because you know I mean the raw sugar Demerara sugar I think they call it in this conference was that coconut oil that's fancy already but that's true and of course honey is wonderful also how many is much better too if you have a raw honey it's a superfood to eat it's a great super healthy but you don't to be crazy about it call anything you can do to cut down the white sugars is fantastic now it's in a lot of food so it made the commitment but once you start cutting the stuff down you rise gonna be sick much less often and if you get sick you get better much quicker and yes so much more energy and your mind is more alert people going to be a lot of you love to be around you you're going to be able to be around yourself because as well I didn't realize how happy I'm are you throw easy because you send more energy make sense okay alcohol if you have a situation where you going to drink alcohol have a bunch of white sugar it's worth it to spend a few days afterwards replenishing by taking these probiotics ok there's natural ways to make them also but I'm just the easiest way to do is to buy someplace now I just want to say a little hint about probiotics they probiotics them there are many different types of them so you should buy one if you buy one that has many different types like at least 10 different types in it ok as opposed to a large quantity of one type most of them that's where they sell it it's not that exciting ok now next probiotics yeah yeah they sell products no there's all kinds of types you have to experiment some I find personally certain types are better than others work better than others that yes DDF experimental will be self yet yeah she's another like sons like honey in tackling actually other nutrients the most most sugar subsidies aren't they all injected body same way so it depends really it's no defense you can I don't know the I don't know too much of the technical side behind it I know that a lot of research and I've read a lot of research about that the fact is that white sugar is is unbelievably terrible yeah but what honey doesn't work the same way I think it's probably because it's more processed I don't know what it is I don't know what the reason for it is no that's the reality and I don't know I can't buy the reason why okay so I mean I find personally for me that there's a big difference for between the white sugar and the raw sugar but even raw sugar is not the best thing so I usually have honey much more honey's much better yeah if you really want to be great about it and add to your positive side of the health then besides honey if you want to get raw honey it's even better Ron is super healthy it's a natural bad another now I know this is very boring this is the one class but I have you this way thought about like but if you slightly change your life by moving any of these things your whole life will change the last thing is very simple is exercise now when you talk to people about exercise that don't exercise which was me right now exercise all the time but I wasn't like that right I'll tell you exercise equals pain okay now that's the whole discussion by itself I have a whole class about difficulties that how to deal with difficulties and challenges and growth old many classes about those things we besides the fact that we didn't really learn so much about how to deal with our health and things of that sort we also didn't really a lot of us didn't we weren't taught so much how to expand and grow and push ourselves so when something becomes challenging we suddenly shy away from it all growth takes place outside of the comfort zone all of it you don't grow if it's easy I mean we even use the term growing veins it's as part of normal life the fear that you have from the pain always makes the pain worse than the fear than the pain itself like my wife just gave birth last week and she said to me it was it was out of 11 birth thank God right Lambert's right she said this was the easiest one why because she prepared mentally in a totally different way she went in with the with the total focus that she's going to be super relaxed and that most of the pain comes from the tension and the worry and not from the from the body and she said it was relatively speaking almost painless who's almost painless mind work and I saw a great quote this is I mean I'm not the type of person but sometimes people you see like a lot of these Jim quotes there's a lot of truth in those courses here from the wall in the gym I've never been to a gym I can't tell you never but I've seen the quotes you know saying it says your legs aren't giving out your mind is giving out interesting right the day two days after my wife gave birth so I was running around taking care of the other you know the other ten kids right in the house and everything running around right I was totally exhausted I want to just put my feet up it was only 8:30 in the morning throw my hide it up for three and a half hours I got a five o'clock and I was great anyway so um I was out trying to get some stuff and I was gonna pick up my wife later in the day and she calls me said well we should we should make a celebration the Shabbos about the for the baby being born I said I don't think our energy to do that about the weight but maybe the following week I said I out on strength right I walked into a store I wanted to buy new sheets new like you know duvet covers and chief to come back to like a nice feeling of a you know of nothing renewal right great so I see these she's beautiful sheets perfect purple flowers and lavender this she's gonna like this and so I was like oh this is great I can do this I can paint the house and I'll do this suddenly I before I couldn't even stand up now of a sudden I had to put out filled it your legs aren't giving out your mind is giving out yeah so when it comes to exercise most the problem is mental it's actually not physical now it's true that if your body's not used to it it takes a little while so make it easy take it easy start exercising five minutes a day it doesn't matter how poorly you exercise and how short you exercise as long as you do it and you begin you make it into a habit I have a good friend who's a little bit overweight and he delights in the death belt and he tried to get a personal I said you know you have to get a personal trainer maybe that'll help you he said I did it's what happens if he killed me whatever said I couldn't breathe I couldn't walk I couldn't talk I was like that's not the point the point is make you feel wonderful that exercise even though you're barely exercising doesn't make a difference and then the habit is formed and you slowly add a minute or so every week if you add a minute a week you won't even feel it start with five minutes a week later six minutes a week later set now after ten weeks you'll be up to 15 minutes it's no big deal right but you'll be you have the habit of doing this no big deal if you do this on a regular basis you'll be surprised I want to play something some people don't know all you'll don't know this they tell you that if you want you want to reach a certain pulse when you exercise certain on gold on heart beat heart rate yet so they say they say that you should do 220 beats 220 minus your age I've read a lot about this and they're certain there's a certain opinion certain way of looking at this that that's that that's incorrect you should do it lower than that lower than that it should be 180 minus your age which is much lower there's a man his name is Steve Mittleman something a Jewish name is actually not a Jewish name and I'm Steve middleman he ran 1,000 miles in 11 days now a marathon marathon runners are marathons are 26 miles marathon runners will tell you you can't run two marathons in one month right that's true ya can run two marathons in one month you know 52 miles in one month is too much this man ran a thousand miles in 10 and 11 days how do they do that so people said them what did you do and how did you learn this make a long story short this man is not the only one many people do this he said you have to train your body for aerobic exercise aerobic how do you do that he says if you're jogging at 220 minus your age he says very often there's not enough oxygen getting to yourselves and your even though you're doing an aerobic exercise your body is in a state of anaerobic respiration it's like working out like lifting weights same idea right is if you patiently wait two or three months we exercise 220 180 minus your age very slow you should be able to speak easily when you when you're exercise on is nice and slow and so when I walk here walk nice and slow I don't want that no good right nice and slow do it slowly like that he says your energy will explode that's what he does he trained himself for years going like that and so when we started doing it he started with I think 10 other people none of them finished he's the only one who finished he was he was miles behind everyone else nice and slowly walked a lot of it but look and here on walking run walk and run and he made it thousand miles in amazing yeah now last thing all of this the most important thing you need to do is to believe in yourself that you can do it I know it's very simple it's very cliche anytime you decide you want to make a change you have to first install in your mind and in your heart the firm belief that you can do this and that you will do this you can do this and that you will do this I'm doing it you make a decision I'm doing it the word decision comes from cut cutting off all your possibilities there's no other option you want to take the island you have to burn the ships no other way yes not usually good to burn the bridges but in this case it is you decide I want a different quality of life I want to have energy I want to set a good example for my kids I want to set example for my family I want to be a present I want to live long okay now this is only one little detail take one thing two more don't drink and eat together have a big drink in the morning get all of our sleep work on a bedtime routine have a cucumber with every meal or lettuce whatever you like okay by the way I mentioned I left that one thing that there are a lot of foods that are alkalizing I told you them the acid foods cucumbers are wonderful for that you can look online says wasting I won't waste your time foods that alkalis you okay some of them are wonderful one of the easiest ways to do that is a certain drink is called green drinks it's a little bit a little bit out there and it's like it's kind of like a powder form you can make that looks a little weird you can they're called green drinks okay it's a litte bit they're super alkalizing is an easy way of doing it okay ladies nice to see you so I'll be Kazan good man