Do you know that just 15 minutes a day can change your life? Your health, your weight loss, your self-esteem, your sex life, your family life is all dependent on this 15 MINUTES.
My name is Dex Brown and I’m the author of Naturally Me. I was diagnosed with Type 2 Diabetes at age 25. I was 170lbs when I was healthy and lost 25lbs in 3 months. I had all the classic symptoms increased thirst, nocturia (excessive nighttime urination), hives after eating, lethargic, and then the weight loss. I was in nursing school at the time and knew I needed to get checked out. I was in complete denial till I got the official diagnosis. I have had 3 children since then. I thought I had this disease under control until after I came home from vacation and got a call from my endocrinologist saying I needed to start taking lisinopril to protect my kidneys. That was a wake-up call for me. I had zero intentions of spending 8 hours in a dialysis chair. I became more cognizant of what I was putting into my body and decided to lose the weight. At the time I weighed 165lb post baby. By just doing 10-15 min youtube workouts every other day along with my malibu pilates chair, I lost 15lbs in the first 8 weeks and lost 25lbs in 12 weeks. No fad diets, just watching sugar content, trying to avoid fast food, and eating more organic meat and produce. Moderation is key and it’s okay to cheat every now and then. Today my A1C is under 6 and I weigh 142lbs. I did this while having 3 small children ages 5 and under. If I could find 15 mins, I know you can too.
The science behind the workout. Skeletal muscles are composed of thread-like myofibrils and sarcomeres that form a muscle fiber that enables the muscles to contract. The 650 skeletal muscles in the human body contract when they receive signals from motor neurons, which are triggered from a part of the cell called the sarcoplasmic reticulum. Motor neurons tell your muscles to contract and the more frequent you send signals telling your muscle to contract, the stronger you will get. Exercising frequently even in small intervals is key to gaining muscle and burning fat. Cardiovascular exercise is the main tool you should use for weight loss and burning fat. Getting your heart rate up at an optimal level to burn fat is pivotal. Wear a heart monitor while you work out to find the most effective heart rate to burn fat in small intervals. Everyone is different.
The correlation between food and fuel is simple. If you consume more food than your body uses as fuel, you will ultimately gain weight, and if you consume less food than your body burns, you should ultimately lose weight. There are three types of fuels fats, carbohydrates, and protein. However, protein is not an efficient fuel source. Protein’s main purpose is to build and repair tissue, not to provide fuel or energy. One of the fastest ways to burn more fat at rest is to eat a well-balanced diet. Diets that are high in protein and low in carbohydrate will significantly help create an even better fat-burning body. The body turns to the stored fat and begins to break it down for fuel. This process is called ketosis. The body breaks down fat to produce glucose and a byproduct, called ketones, to use for fuel. The sugars (ketones) are absorbed into your cells and not your blood stream. This helps keep A1C levels low for diabetics. Your body will burn fat or carbohydrate for fuel during exercise just as it does in a resting state, but your body will burn fat better at low to moderate workout intensities. So you don’t have to kill yourself working out to lose weight. You will burn a greater percentage of fat exercising at lower intensities.
There are lots of benefits to working out. Did you know just 20 minutes of leg strength exercises helps improve memory and cognition by 10% in scientific studies? Getting regular exercise significantly slows down the rate of cognitive aging. Elderly people that do not work out show lower progression of memory cognitive functions. Previous research has demonstrated that exercise promotes brain health by releasing hormones like brain-derived neurotropic factor (BDNF) from the muscles, which encourage the growth of new brain cells. This process is known as neurogenesis or neuroplasticity. Once you’re in your 60s and above, physical movement becomes really paramount, so this is not the time to fall prey to the couch. Research has shown seniors between the ages of 60 and 80 who were the most physically active showed higher levels of brain oxygenation and healthier patterns of brain activity.
In addition, exercise promotes mental health is by normalizing insulin resistance and boosting natural “feel good” hormones and neurotransmitters associated with mood control, including endorphins, serotonin, dopamine, glutamate, and GABA. You will have more energy for sex and actually enjoy it physically and emotionally. This is especially important for women who struggle with pain or lack of enthusiasm for sex. Body shame can play a role in this as well. If you learn to love yourself and your body you will feel sexier and have a better sex life. Not to mention the positive effects exercise has to fight heart disease, diabetes, cholesterol, blood pressure.
Having better self-esteem, and confidence about your body is what we aim to help you with here at Naturally Me. We want you to get off the couch and start moving. We can beat these diseases together one movement at a time. Check out our Finesse Fitness page where I show you how I lost 25 lbs in 12 weeks using low to moderate intensity workouts. Just 15 minutes every other day. Creating healthier families for generations to come is our Mission. Till next time.