www.schwarzbeinprinciple.com | Volume 4 Hormonally Balanced exercises Subscription to the Schwarzbein Principle The aging Process Basic Newsletter Program includes six Aging is a normal process due to your cells not e-newsletters annually. This subscription period being able to keep up with the daily repairs is October 2007 through August 2008 needed to maintain you functioning at your op- Price: $75.00 annually. If you order before timum. The aging of your metabolism occurs be- H appy August! 8/20/07 the price is $60.00 cause your body loses its ability to build as much as you use even if you eat well and rest a lot. This I hope your Hormonally Balanced exercise inability to repair and rebuild gets worse with summer is going well. time/age. Most of us start to experience some The topic of this newsletter is why I recommend signs of aging around age 35 to 40. Some of If you read my previous interval training over the cardiovascular exercises these signs include the loss of the ability to lose three newsletters, you that most health care professionals are advocat- weight as easily as when we were younger, the should be taking your Vitamin D3 and working ing. I chose this topic because I had several re- loss of the ability to awaken unharmed in any on meal hygiene by now! If not go back and read quests regarding my exercise recommendations. way from a few beers/glasses of wine from the them since taking Vitamin D3 and working on Don’t forget to keep sending in your personal night before, and/or the inability to recover from your GI tract are very important if you are going request for topics. exercise as quickly as before. to achieve optimum health and your ideal body composition. You will find a link to the past To understand my exercise recommendations, you need to recall that my Schwarzbein Principle Genetic and accelerated newsletters on the home page. Program is a 5-Step lifestyle program that metabolic aging newsleTTer announcemenT improves your health by healing your Everyone is born with a preset life span or metabolism, if needed. It is NOT a weight loss genetic age limit. You will reach your preset life This is the last e-newsletter provided at no-charge plan but rather a way of life designed to slow span if you do everything right. Though you as I had to make a decision to either discontinue down and reverse accelerated metabolic aging. cannot improve your genetic age limit, you can them because they are so time consuming or Once you balance out your metabolism, you control accelerated metabolic aging – that part continue to provide this service by subscription. can achieve your ideal body composition. of the aging process that is determined by your Since I have been getting such great responses You must be healthy to lose weight, not lose weight daily habits. from you in regards to them, I decided to carve to be healthy. Accelerated metabolic aging is due to poor out some time in my ever- increasing lecture and nutrition and lifestyle habits and overlaps your writing schedule to continue providing this ser- optimum metabolism normal genetic aging process. It will prevent you vice. Starting in October 2007, there will be six There are two sides to your metabolism, the from reaching your genetic age limit because newsletters each year. As a subscriber, you can using and the building sides. On a daily poor nutrition and lifestyle habits will catch up be part of the decision plan on what you want basis, you are “doing” your life. Doing is using. with you, causing you to develop diseases and me to write about by emailing me your personal Being able to function well on a day-to-day ba- die sooner than your preset genetic life span. request for topics. I will also be selecting 1 to 3 sis requires you to use chemicals (made by your medical questions that you email in for me to cells from food) and energy (stored or made by The influence you have over your own aging answer each month in a section in the newsletter your cells from food) to be able to work, play, process is determined by your daily habits. called Dr. Schwarzbein Explains. In other words, you have the final say over take care of others and keep your body alive how much you do and con- There are two ways that you can subscribe. through oxygen ex- sequently use on a daily basis You can join the Schwarzbein Principle Family change, the beating of and you can decide what you Newsletter Program and enjoy savings on your heart and main- put into your body in terms supplements, books, exercise items and audio taining normal blood of good nutrition as building lectures (coming soon) or you can just subscribe pressure. In order to material and how many hours to receive the newsletter itself. keep doing/using, you of rest you get each day. If you need to rebuild and Subscription to the Schwarzbein Principle eat poorly, don’t sleep well, replenish. This is ac- Family Newsletter Program includes six ingest too many toxic chemi- complished when you e-newsletters annually and 10% discount off any cals (sugar, alcohol, tobacco, drugs, etc.), and/or eat and rest. How well your metabolism works supplements, books, exercise items and audio over-exercise, you will be using your energy and is determined by how well you replenish what lectures (coming soon) purchased. The discount cellular chemicals at a faster rate than your body you use on a daily basis. As long as you can applies to any sales price as well. This subscription is able to rebuild them. This can occur at any build as much as you use, you have an optimum period is October 2007 through August 2008. age, but most people notice the consequences metabolism. when the “bad” habits they have had for years Price: $125.00 annually. If you order before catch up with them after the age of 35. 8/20/07 the price is $100.00 Hormones, Habits and aging It feels good to do these kinds of exercises because circuit weight training gyms, then this would be they also stimulate the release of endorphins. considered a stimulating form of exercise, NOT an Now that you understand that aging is due to using more than you are capable of building, you All cardiovascular exercises are stimulating. adaptive one. An example of this would Unfortunately after the age of 35 be Curves, the circuit training program that is need to know that using and building are under stimulating exercises break you designed to keep your heart rate hormonal control. There are hormones that help down more than build you up. A up continuously by rotating you use and hormones that help you build. It is good example of this is in women between weight stations and aero- the ratio between the using and building hor- who run long distances – they end bic stations. You could, however, mones that determines whether you are building up with osteopenia (bone loss) or easily modify your Curves workout or using your body’s chemicals, energy and cells osteoporosis (severe bone loss with to make it adaptive by resting at the at a given moment. increased fractures). A better way aerobic stations. You can change What determines your hormone levels is your any type of stimulating exercise into to run would be interval or adaptive daily habits. A habit that elevates the level of an adaptive one by doing it in intervals. training (see below). the using hormones higher than the building When you are younger than 35 years old, the Interval running is better for you than hormones communicates to your body to using-up phase triggers a rebuilding phase and continuous running because it triggers building literally use itself up. A habit that lowers the that is why these types of exercises have gotten a hormones, whereas continuous running releases levels of the using hormones below the level of good name. However, when you are older than using hormones. the building hormones conveys to your body that this is the time to rest and rebuild. 35 years old, these types of exercises use you up You can actually see this by noticing the body more than trigger rebuilding and you end up composition of the different types of runners. Nutrition, sleep, stress, chemical ingestion aging faster by doing them. This may be hard A sprinter has more lean body tissue (bones and and exercise are the habits that influence your to believe but you need to trust not only what muscles) compared to a marathon runner! Also hormones. This newsletter focuses on how I am saying but to understand why this type of exercise is very good for your heart different types of exercise change the ratios this occurs after the age of 35 years old. At this and in fact the latest studies are saying not only between your building and using hormones, time in your life, you are already into the normal does interval training build more lean body tissue causing you to break down/use or help you aging process when it is harder to keep up with and burn off fat but it also improves the function rebuild. For more information on how nu- rebuilding (remember this is normal). of your heart better than cardiovascular exercises. trition, sleep, stress and Therefore anything you do that causes you to chemicals affect your build- use yourself up at a higher rate puts you in a Very Few exercises ing and using hormones, rebuilding deficit. This is the definition of calm you down! I refer you to either my aging. Therefore, the older you are, the faster Calming exercises are those that lower the latest book, The Pro- you age if you do stimulating types of exercises. using hormones, such as restorative yoga, Tai gram or my second book, As you get older it is better to do adaptive or Chi, Qigong and light stretching. These types of The Transition (this one is calming exercises to help you improve your exercises are ideal if you are under stress or are be- more technical for those capacity to build. ginning to get back into exercise. They of you who want to know which hormones are help to decrease the using side of your adaptive exercises metabolism and that in turn makes it actually involved). Build you up easier for you to catch up with rebuild- The Hormonal effects of exercise Adaptive or Interval training exercises ing. You can do these types of exercises increase the release of building hor- every day. You may have heard the terms cardiovascular, mones (as long as you are eating and resistance and stretching to describe the different sleeping well). Therefore, these are the clearance types of exercise. I have renamed and reclassified types of exercises I advocate you do, You always need medical clearance if exercise as stimulating, adaptive and calming. especially after the age of 35. you are over 50 and/or you have a medical con- This is a different way of classifying exercise that takes into account how different exercises affect To be a true adaptive exercise, you need to get dition and have not been exercising. your hormone levels. your heart rate above 90 beats per minute and keep it there for a few minutes, then, you need when not to exercise • Stimulating exercises break you down to stop and cool down and get your heart rate Too many people think that any type of exercise • Adaptive exercises build you up back down below 90 beats per minute for a few is good for you. Well it is not. Here are some minutes and then restart again. Your workout times when exercise actually does more harm • Calming exercises slow down the using side of should last a total of 30 minutes to 2 hours at than good. the metabolism the most. This includes the rest periods. stimulating exercises In general resistance types of exercises such as • When you are sick Break you down weight training, calisthenics and Pilates would • When you haven’t slept be classified as adaptive, but only if they were I have named the exercises that increase the us- • When you are overly stressed (can do calming done in an interval manner. ing hormone levels higher than the rebuilding exercises) hormone levels, stimulating exercises. These are Not all resistance types of exercises are adap- • When you haven’t been eating enough exercises that you do continuously for 15 minutes tive and that is why this category has been re- or more that keep your heart rate higher than named. If you weight train continuously with- • If you are already in the mode of using more 90 beats per minute and cause you to sweat. out a break in between sets, such as in most than building, then any amount of exercise will cause you to use even faster. This sPecials • Three a Day Antioxidant – contains several accelerates the aging process. different antioxidants that help combat the For the month of August you will receive a effect of oxidation that occurs with exercise. • If you have a damaged metabolism 10% discount off each item separately or Take 1 with each meal. If you have a severely damaged metabolism, are 15% discount off available packages listed • Vitamin D3 – a hormone that is important in tired and/or sleep deprived, listen to your body and below. improving insulin resistance and it is also fat rest. Exercise does not give you energy, it requires burning. Take 1 to 3 daily. This one requires supplement Packages energy – an exception is restorative yoga. that you follow your Vitamin D3 levels to as- Insulin Sensitive with Healthy Adrenal Gland sure you are getting enough and not too much. summary Package contains: • Ultrapreventative III – a balanced and com- Ultrapreventative III (a multivitamin) Hormonally balanced exercise is Step 4 of prehensive high potency multivitamin/min- Omega Synergy (omega 3 and 6) my Five-Step Schwarzbein Principle Program eral that could be your best ally in supporting Calcium and Magnesium because it should not be addressed without first your body’s natural defenses and overall good B supreme (B complex) working on good eating and sleeping habits. health. Take 2 with each meal. Step 3 – Avoiding or tapering off of toxic chemi- These are the core vitamins recommended for • Omega Synergy – a combination of Omega cals and Step 4 – Hormonally balanced exercise everyone on The Schwarzbein Principle Program. 3 and Omega 6 fatty acids to decrease inflam- can be addressed at the same time but again only mation and support your organs. Take 1 with To this you tailor your supplement regimen by after Steps 1 and 2. See my book The Program for breakfast and dinner. adding in other supplements, dependent upon more information on how your specific needs. • Calcium and Magnesium – work together for and when you should start an exercise program. To support your exercise regime you can add in healthy nerve and muscle function. They are the Exercise Supplement Package or the indi- often used together as a nighttime supplement It is important to under- for better sleep. They help calm the nerves and vidual supplements listed below stand that different types muscles. Best to take 1 at breakfast and 2 at of exercises trigger differ- Exercise Supplement Package contains: bedtime. ent types of hormones Three a Day Antioxidant in your body that de- • B-Supreme – a Vitamin B com- Carnitine plex. B vitamins are essential for termine whether you Lipoic Acid will use up proteins, fats healthy amino acid metabolism, Coenzyme Q-10 neurotransmitter balance, heavy and energy or build proteins Phosphatidyl Serine while using up fats and energy. The latter is metal detoxification and immune what the goal is and is achieved more by doing individual supplements function. Take 1 with breakfast. adaptive/interval types of exercises. Only with • Carnitine – used to preserve lean these types of exercises can body tissue and help you burn off you build muscle and bones fat. Take 2 before a workout and 2 and burn off unwanted fats. after a workout for maximum effect, Conversely, stimulating ex- on an empty stomach. ercises break down muscles and bones along with fats, • Phosphatidyl Serine – lowers the especially after the age release of the using hormones. Take 1 to 2 of 35. before a workout on an empty stomach. Exercising more or any • Lipoic Acid – improves the building side amount of exercise when of your metabolism. Take 1 at breakfast and you are not eating well lunch with food. or sleeping enough can initially cause • CoQ-10 – a good antioxidant that is good for weight loss because you use yourself up when your heart. Take 1 at breakfast and lunch with you do so. But weight loss is not the best way food. to achieve health. You need to improve your me- • Vitamin C – helps to build collagen. Take 1 at tabolism first and then you can burn off excess fat breakfast with food. weight. This is the only way to be healthy and to achieve your ideal body composition. • Vitamin E – a good antioxidant. Take 1 at breakfast with food. For a great adaptive workout consider my latest exercise video Strengthen, Stabilize and Stretch. I challenge you to exercise smarter, not harder. To your health and happiness, Diana Schwarzbein , MD The information contained in this newsletter has not been evaluated by the FDA. This information is not intended to treat, diagnose, cure or prevent any disease. All material provided is for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health program.