Dr. Scott Collie, D.C., C.N., of Orange County, CA presents part 4 in his Wellness Workshop - Exercise. You can find more great information from Dr. Scott on his website www.heydrscott.com or by connecting with him on Facebook, Twitter or Pinterest (DrScottCollie). If you have any questions or would like more information you can contact Dr. Scott at scott@heydrscott.com!

1. Wellness Workshop Part IV:
Exercise
August 10, 2012
714-210-2827
scott@heydrscott.com

2. Follower of Jesus Christ
Doctor of Chiropractic
Certified Nutritionist
www.heydrscott.com
10 Years Personal Training Experience
Training in Functional Medicine:
Biochemistry, Physiology, Endocrinology,
Exercise Science
Specializes in weight loss and chronic
conditions
Master certified in blood chemistry

3. MISSION
TO EDUCATE AND ASSIST THE WORLD
INTO A LIFESTYLE OF WELLNESS THUS
OPTIMIZING ONE’S ABILITY TO SERVE
GOD
GIVING ALL GLORY TO HIM

4. Dr Scott’s Wellness Workshop
1. Stewardship
2. Toxicity
3. Fat Loss
 Informed
4.Exercise 

Educated
Apply
 Fruit

5. Benefits of Exercise
• Circulation – Brings Oxygen to tissues
• Increases Mood, Sleep and Energy
• Cardiovascular Health – Increase HDL / Lower TG’s & LDL
• Lowers Insulin
• Burn Fat
• Detoxify Body
• Joint health
• Lower Blood Pressure
• Improve Strength and Endurance
• Increase Bowel Function / Digestion
• Increase Libido

6. Benefits of Exercise (cont)
• Decreases Osteoporosis
• Reduces Stress
• Increases Flexibility
• Increases Metabolism
• Enhances Immune Function
• Improves Appearance
• Improves for a healthy appetite
• Decreases Menstrual Cramps
• Improves Posture

7. Exercising
To
Burn
Fat

8. Aerobic (Non-Intense) Exercise
Any activity that allows your body to properly
take in enough oxygen so that your muscles
can continue to perform that activity for a
sustained period of time. Your body will use
energy from Blood Sugar, but if Blood Sugar is
low (the key), in the presence of low Cortisol,
low inflammation, and low insulin, your body
CAN use Fat as a fuel.

9. 1 2 3 4
Blood Stored Body
Sugar Sugar Fat
Tissues
Glycogen
This is why you’ve been told that if you wish to burn
calories from fat, you must first exercise aerobically
for 15 to 20 minutes to burn off the sugar, and then
your body may begin burning fat.

10. Important
Aerobic (easy) exercise can stimulate
Hormones that Burn the Fat. An enzyme
called Hormone Sensitive Lipase is activated
by Hormones that are produced during
exercise to release the fat if (and only if)
you’ve used up the sugar that is already in the
blood.

11. If Blood Sugar is Available,
Your Body Will Always Burn Sugar
FIRST!
Sugar is easier to burn, it nullifies fat-
burning hormones, and it is more
readily available as it doesn’t require
hormones to release it.

12. This is why you’ve been taught
• Exercising, aerobically in the morning before you’ve
eaten may be a strategy for fat burning, because your
body’s stored sugar (glycogen) can be quickly utilized
quickly, and the next fuel available can be fat!
• This is why you’ve been told that if you wish to burn
calories from fat, you must first exercise aerobically
for 15 to 20 minutes to burn off the sugar, and then
your body may begin burning fat.
But let’s do the math!!!

13. Calorie
One Pound of Fat contains 3500 Calories of
Energy stored inside of it.
To burn One Pound of Fat, you have to use
3500 Calories of Energy over and above what
you took in.

14. How much energy
do we use
If you walk or jog 1 Mile on an empty
stomach, you will use somewhere between
75-150 Calories of Energy
You’d have to jog 35 Miles and not eat
anything to lose 1 POUND of FAT!!!

15. Dilemmas (Aerobic)
Problem 1: You will burn between 80-150 Calories per Mile
(a pound of fat is 3500 Calories. So, it would take 35 miles
to burn off a pound of fat!)
Problem 2: After 2 Miles of jogging or walking, all it takes is
3-4 tablespoons of salad dressing to gain back what you
will have lost.
Problem 3: You must burn off the Blood Sugar before your
body can use the Fat.
Problem 4: The fat-burning effect will only last while you are
doing the exercise, as it does NOT stimulate Growth
Hormone (the prolonged effect of fat-burning.)
Problem 5: Exercise beyond 40 minutes stimulates Cortisol,
which decreases Growth Hormone and makes your body
become a sugar burning machine.

17. THERE IS A
SMARTER WAY

18. Smart Exercise
=
Stimulating
Hormones

19. Anaerobic (Intense) Exercise
• Any activity that is at a high enough intensity that
your body cannot take in enough oxygen for a
sustained period of time. Your muscles therefore
become deficient in oxygen forcing your lungs to
breathe shorter and faster (pant) in order to try to
bring in enough oxygen to decrease that oxygen
debt. Your body can ONLY use energy from BLOOD
SUGAR during this activity, and your body will sense
the stress of the moment. This will trigger Growth
Hormone, Testosterone, Glucagon, Adrenaline
(Epinephrine), and Noradrenaline

20. Anaerobic
Any type of strenuous intense exercise that
involves an interval type regimen, for example:
Sprints
Climbing Stairs
Rowing
Gymnastics
Weight Lifting / Circuit Training
Cross Fit Training
…or anything causing the heart rate to max
out for a short period of time

21. Here’s How Exercise Works
• You work out & tear down the muscle fibers of the body.
• The Nervous System is stimulated.
• Hormones are stimulated.
• Immune cells are activated to clean up damaged tissues.
• The body then builds back these muscles a little stronger by
releasing growth hormone to repair them during your down
time.
• The energy used to rebuild these fibers comes from either
sugar or fat
• If you are not eating sugar, your body may be forced to burn
fat (unless you are over producing cortisol or insulin in which
cases your body would break down muscle fibers to make
new sugar.)
• Repair occurs in your down time (Relaxation/Recovery)

22. Hormones stimulate these
enzymes
Lipoprotein Lipase Hormone Sensitive Lipase
(Stores Fat) (Burns Fat)
Insulin Growth Hormone (GH)
Insulin-like Growth Hormones (IGF-1)
Cortisol Glucagon
Adrenaline/Noradrenaline
Estrogen Testosterone (men)
Testosterone (females) Leptin
Toxins (T3)
Inflammation

23. Exhaustive Exercise Triggers Growth
Hormone, Glucagon, Testosterone,
and lowers Insulin.
• “In exhaustive exercise the blood
concentration of glucagon often increases as
much as four- to fivefold.”

24. Add Protein to Workout
• “One of the factors that might increase
glucagon secretion in exercise is increasing
circulating amino acids.”
Textbook of Medical Physiology, 7th edition,
Guyton & Hall, p. 923

25. Growth Hormone is Most Produced Between 10pm and
5am (WHILE YOU ARE SLEEPING)
32

26. IGF-1
IGF-1 is Triggered Between Meals if
Cortisol/Stress/Inflammation are Low and Growth
Hormone is Elevated.

27. Hormones stimulate these
enzymes
Lipoprotein Lipase Hormone Sensitive Lipase
(Stores Fat) (Burns Fat)
Insulin Growth Hormone (GH)
Insulin-like Growth Hormones (IGF-1)
Cortisol Glucagon
Estrogen Adrenaline/Noradrenaline
Testosterone (females) Testosterone (men)
Toxins Leptin
Inflammation (T3)

28. Who would you rather look like?
A Marathoner or Sprinter???
Cortisol Growth Hormone

29. Aerobic Produces Cortisol
Burns Sugarfor thethe
Burns Sugar for
Exercise if you do it for more
next 4-18 Hours
next 4-18 Hours
than 40 minutes
Blood Sugar Glycogen
FAT
Makes Lots of
Anaerobic Doesn’t Burn Fat
Fat-Burning
Exercise while you do it, but...
Hormones!
Blood Sugar Glycogen
FAT

30. Variables to Fat Burning Exercise
• Intensity
• Duration
• Frequency

31. Variables to Fat Burning Exercise
• Intensity - High (95-100%)
Give it all you got!!!

32. Variables to Fat Burning Exercise
• Intensity - Fat Burning Hormones are
triggered by intensity of exercise and the
MORE INTENSE, the MORE HORMONE gets
released.

33. Variables to Fat Burning Exercise
• Duration - 20-40 Minutes, Max!

34. Variables to Fat Burning Exercise
• Optimum exercise is 20-40 minutes of
anaerobic exercise.
• Anything over 40 minutes stimulates cortisol
thus blocking fat burning effect.

35. Variables to Fat Burning Exercise
• Frequency - Every Other Day - for most
people.

36. Variables to Fat Burning Exercise
Duration & Frequency:
• Sustained exercise activates Cortisol, and
Cortisol can NULLIFY the effects of growth
hormone.
• There seems to be an optimal duration of
exercise between 30-40 minutes, and since
your body does the fat burning during the
RECOVERY cycle, exercise EVERY OTHER DAY is
best!

37. Variables to Fat Burning Exercise
• Short Bursts of Intensity (Interval Training) activate more
Growth Hormone than sustained exercise which can
activate cortisol.

39. Five Big Mistakes
• If you are not stressing or tearing the muscle fibers enough
(not enough Intensity), then insufficient hormones will be
triggered. Intensity
• Consuming some or even a little sugar in the diet will
automatically prevent ANY fat burning from occurring. Even 3
ounces of juice or wine will do it
• Working out every day and not allowing the hormones to be
activated (since the fat burning hormones work to recover
your body during rest.)
• Working out too long will stimulate fat MAKING hormones,
and nullify Fat-Burning Hormones.
• Not sleeping enough. Growth hormone is most produced at
night in the deep sleep cycles.

40. Sugar Nullifies
• “…ingestion of only three ounces of fruit juice
immediately prior to a growth hormone
inducing exercise session negated growth
hormone secretion in a person who, weeks
earlier, had registered a significant growth
hormone elevation in response to an identical
exercise session.”
• Natural Hormone Enhancement, Rob Fagin, page 239
• By the way, the same effect happens if you consume 3
ounces prior to sleeping.

41. What about those
that are too unhealthy to do intense
exercise?
• If someone is over trained or too stressed and has a
poor recovery, then decrease the intensity and
increase the recovery.
• Low Pulsed Exercise (prolonged, easy exercise, walking)
reduces cortisol which can often get in the way of
growth hormone.

42. Your Recovery Depends on the Exercise Load
and the Accumulation of all of Life’s Stresses
Rest/Relaxation
Sleep/Health/Nutrition
Exercise Allow You to
Damages Recover
Tissues

43. Your Recovery Depends on the Exercise Load
and the Accumulation of all of Life’s Stresses
Exercise
Damages
Tissues
Lack of
Rest,
Relaxation, Exercise
Nutrition, Sleep, Further
or Health Damages
Tissues

44. So Remember…
Exercise doesn’t burn fat, it only triggers hormones that
cause fat to burn. However, the follow items will block this
effect:
1. Sugar, starches and refined carbohydrates before and
after exercise.
2. Lack of sleep or poor quality sleep
3. Stress
4. Pain, inflammation or allergies
5. Medications (especially insulin, cortisone, estrogen)
6. Growth hormones and chemicals (artificial sweeteners) in
foods and drink
7. MSG and toxins block the hypothalamus, preventing fat
burning

45. Ecclesiastes 10:18
Through laziness, the
rafters sag; because of idle
hands, the house leaks.

46. So! Tying all 4 weeks together…

47. Stewardship of the temple
Detoxify PRAY
Exercise
Avoid Toxins Stay Fit
Eat Healthy Burn Fat

48. So Why get
healthy??
So GOD
gains a stronger,
healthier servant

49. 3000 West MacArthur Blvd Ste 530
Santa Ana, CA 92704
714-210-2827
scott@heydrscott.com
You can also connect
with me here:
heydrscott.com
/drscottcollie