WEBVTT - Exercise is a Good Thing, Right? Right—and Wrong! (Outweigh)

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<v Speaker 1>I won't let my body out be outwait everything that

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<v Speaker 1>I'm made, don't won't spend my life trying to change.

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<v Speaker 1>I'm learning to love who I am. I get I'm strong,

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<v Speaker 1>I feel free, I know every part of me. It's beautiful.

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<v Speaker 1>And then will always out way if you feel.

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<v Speaker 2>It would be here, She'll some love to the food.

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<v Speaker 1>Why have they take you one day?

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<v Speaker 2>And did you and.

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<v Speaker 1>Die out way? Happy Saturday?

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<v Speaker 2>Outweigh amy here and exercise is a well known way

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<v Speaker 2>to get endorphins. At least that was made clear to

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<v Speaker 2>me and maybe some of you back in two thousand

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<v Speaker 2>and one when Reese Witherspoon playing el Woods gave us

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<v Speaker 2>this classic line and legally Blonde, she was trying to

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<v Speaker 2>show others on the legal team that their client was innocent.

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<v Speaker 1>I just don't think we could have done this. Exercise

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<v Speaker 1>gives you endorphins. Endorphins make you happy. Happy people just

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<v Speaker 1>don't shoot their husbands.

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<v Speaker 2>That movie is totally in my wheelhouse for my age.

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<v Speaker 2>So if you're listening right now and you're younger or

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<v Speaker 2>older and haven't seen that movie for some reason, it's

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<v Speaker 2>so cute and I highly recommend that you watch it.

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<v Speaker 2>And while yes, exercise releases endorphins. It's not the only way.

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<v Speaker 2>There are a number of other ways in which these beneficial,

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<v Speaker 2>feel good chemicals are released naturally without exercising, and I'll

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<v Speaker 2>get into those in just a minute. I'm sharing this

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<v Speaker 2>because there was a time when things were really disordered

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<v Speaker 2>for me when it came to working out. When I

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<v Speaker 2>first started true recovery three years ago, I had to

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<v Speaker 2>put a halt to a lot of my working out

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<v Speaker 2>because I really didn't know how to do it truly

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<v Speaker 2>for the good.

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<v Speaker 1>Of my body.

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<v Speaker 2>I didn't know how to enjoy it either, because for

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<v Speaker 2>much of my life, probably since high school and I'm

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<v Speaker 2>forty two now, so the math working out was always

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<v Speaker 2>tied to what I ate like either as punishment or

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<v Speaker 2>or was tied to what I wanted to eat, So

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<v Speaker 2>then that meant I had to earn the food. So

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<v Speaker 2>my reasons for working out were going through my eating

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<v Speaker 2>disorder filter. Now, to give you an idea of what

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<v Speaker 2>that filter was like, I wouldn't skip a workout even

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<v Speaker 2>if I was tired, or if I was sick, or

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<v Speaker 2>even if I was injured. I wouldn't take time off

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<v Speaker 2>and I got anxious or I would feel guilty if

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<v Speaker 2>I missed a workout. I was always preoccupied with weight

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<v Speaker 2>and exercise routine. Now also lots of food and whatnot

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<v Speaker 2>preoccupied me too, But we're talking about working out right now.

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<v Speaker 1>And I would exercise more.

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<v Speaker 2>If I ate a lot, or if I missed a workout,

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<v Speaker 2>I would try to make up for it.

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<v Speaker 1>I would say things to myself like.

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<v Speaker 2>Oh, I ate so much last night, Better work extra

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<v Speaker 2>hard today, or run x amount of miles. I ate

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<v Speaker 2>too much this weekend, so I'll have to work it

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<v Speaker 2>off this week with two A days or extra cardio.

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<v Speaker 2>And I've been really good with what I've been eating,

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<v Speaker 2>so I've earned this treat. Or you know, the list

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<v Speaker 2>goes on. I had this cake, so now I've got

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<v Speaker 2>to work out this way today.

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<v Speaker 1>I would eat a lot less.

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<v Speaker 2>If I couldn't exercise too, I would I would skip

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<v Speaker 2>seeing friends, I would.

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<v Speaker 1>Give up other activities.

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<v Speaker 2>I would abandon responsibilities to make more time for exercise.

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<v Speaker 2>I honestly based a lot of my self worth on

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<v Speaker 2>the number of workouts that I did, and I was

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<v Speaker 2>never satisfied with how much I was doing.

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<v Speaker 1>There was always more.

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<v Speaker 2>I mean, when I was in college, I signed up

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<v Speaker 2>for a marathon, and I did so under the guys

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<v Speaker 2>that I love to run and I wanted to challenge myself,

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<v Speaker 2>but it was one hundred percent so that I could

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<v Speaker 2>basically sign up for something that was going to hold

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<v Speaker 2>me accountable to run a lot and that would equal

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<v Speaker 2>me losing weight. I mean, I told myself for years

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<v Speaker 2>and years years that I love to run, but I

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<v Speaker 2>do not like running. And I know that now because

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<v Speaker 2>I know myself better, I know I decided to finally

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<v Speaker 2>get serious about recovery. I had to press pause and

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<v Speaker 2>give myself a break from exercise so that I could

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<v Speaker 2>revisit working out through a different filter, a new filter,

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<v Speaker 2>a filter that would be good for my body, not

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<v Speaker 2>just for my body, my body, my mind, my spirit.

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<v Speaker 1>I got a mind, body soul connection.

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<v Speaker 2>Thing happens for me now more so than that when

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<v Speaker 2>I'm working out. And so maybe you're in a place

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<v Speaker 2>where you need to press pause on working out so

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<v Speaker 2>that you can reset and work on a new filter

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<v Speaker 2>and figure out what you like or what you don't like,

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<v Speaker 2>and are you miserable doing this one workout when maybe

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<v Speaker 2>you could open yourself up to something else. And my

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<v Speaker 2>encouragement would be that it takes time, so you got

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<v Speaker 2>to be patient with yourself, and while you set aside

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<v Speaker 2>your strict workouts, your rigorous workouts or whatever it is,

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<v Speaker 2>look at that as an opportunity to maybe go on

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<v Speaker 2>more walks, either alone or with someone a friend, your

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<v Speaker 2>significant other, a group of girlfriends and get outside with nature.

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<v Speaker 2>If you're alone, be with your thoughts and work through

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<v Speaker 2>some stuff while you're on a walk, or take it

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<v Speaker 2>all in. It's really good to be outside, especially well,

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<v Speaker 2>at least for me during recovery, being outside was very,

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<v Speaker 2>very good for me. I'm still in recovery, but in

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<v Speaker 2>the early days. Also, good conversation can be amazing if

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<v Speaker 2>you've got someone on your walk, and then also know

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<v Speaker 2>that you can still give your body that feel good

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<v Speaker 2>chemical release through other things. So I did some research

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<v Speaker 2>and compiled some ways for us to release endorphins without exercising.

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<v Speaker 1>So first up we got.

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<v Speaker 2>Massage, which I mean that's a nice replacement for working out,

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<v Speaker 2>and also acupuncture. Both massage and acupuncture have been shown

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<v Speaker 2>to stimulate the release of endorphins, particularly when pain trigger

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<v Speaker 2>points are hit. Because endorphins release as a natural pain reliever.

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<v Speaker 2>Those endorphins then lead to a sense of relaxation during

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<v Speaker 2>and after a massage or acupuncture. Maybe you don't have

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<v Speaker 2>time for one of those two things, but surely you

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<v Speaker 2>have time for some laughter. Because the verse of laughter

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<v Speaker 2>that happens during maybe a funny TV show or a

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<v Speaker 2>funny movie, or laughing with friends, all that might actually

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<v Speaker 2>have more benefits than you think. There are several studies

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<v Speaker 2>that have shown that laughter physiologically stimulates the production of

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<v Speaker 2>beta endorphins. Now, the exact reason behind this is still

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<v Speaker 2>up for debate, but many think that the endorphin release

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<v Speaker 2>comes from the deep breathing and whole body motion that's

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<v Speaker 2>associated with laughing, so it's almost like it's stimulating an exercise. Also,

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<v Speaker 2>UV light, being outside on a nice day has relaxing

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<v Speaker 2>feelings associated with it, and part of it is that

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<v Speaker 2>the UV light helps to stimulate the release of beta endorphins. Additionally,

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<v Speaker 2>the brain releases seratonin when the body is exposed to sunlight,

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<v Speaker 2>adding to the increase in happy hormones. There's also yoga,

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<v Speaker 2>which yes, I know is technically working out, especially for me.

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<v Speaker 2>It was I used to do hot yoga two days

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<v Speaker 2>when I was really trying to punish myself. But I'm

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<v Speaker 2>not talking about yoga in that sense. I'm talking about

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<v Speaker 2>the kind of yoga that you're having a mind body

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<v Speaker 2>connection with the type of yoga that booser endorphins along

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<v Speaker 2>with other feel good hormones, and it even can lower

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<v Speaker 2>cortisol levels, which is the stress hormone. And yoga now

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<v Speaker 2>that I am in a place of healing and recovery,

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<v Speaker 2>it is so different for me. I actually don't have

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<v Speaker 2>any desire to go to a hot class and sweat

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<v Speaker 2>like crazy, which if you still do in recovery, that's

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<v Speaker 2>totally fine for me. Again, I started to realize what

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<v Speaker 2>I like and what I don't like. And now if

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<v Speaker 2>I do yoga from time to time, which is so

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<v Speaker 2>crazy that now I just do it from time to

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<v Speaker 2>time because I went almost every single day for years, again.

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<v Speaker 1>Sometimes twice a day.

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<v Speaker 2>But now that I see it as a way to

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<v Speaker 2>slow down and have some true mind body soul connection,

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<v Speaker 2>it's a really beautiful practice for me. That's why I'm

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<v Speaker 2>mentioning it here as a way to release some endorphins,

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<v Speaker 2>even though it is technically still a workout, and I'm

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<v Speaker 2>trying to give you alternatives.

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<v Speaker 1>Now.

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<v Speaker 2>Music is our next one, and it's definitely an alternative.

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<v Speaker 1>Playing music is.

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<v Speaker 2>Another way to release endorphins a steady measured pain tolerance,

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<v Speaker 2>and again, since endorphins are a pain reliever, and performers

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<v Speaker 2>and found that singing, dancing, and drumming all trigger endorphin release.

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<v Speaker 2>As far as listening to music, the data is more mixed,

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<v Speaker 2>but some experts say that the act of listening to

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<v Speaker 2>music can release endorphins too, while others say that more

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<v Speaker 2>research is needed. But I know for sure I feel

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<v Speaker 2>super good if I put on a really good song,

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<v Speaker 2>roll down my windows, go for a drive, and sing

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<v Speaker 2>along to the song like that definitely boosts my mood.

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<v Speaker 2>And listening to music for sure causes a release of dopamine,

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<v Speaker 2>which is another chemical that improves your mood. So even

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<v Speaker 2>if listening to music doesn't result in an endorphin release,

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<v Speaker 2>it does result in the release of another happy hormone.

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<v Speaker 1>Meditation.

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<v Speaker 2>Some studies have shown that consistent meditation can help release endorphins.

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<v Speaker 2>The exact reason is still unknown, but consistent meditations seem

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<v Speaker 2>to cause higher levels of endorphins, and studies also show

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<v Speaker 2>that meditation can be an effective tool for stress management,

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<v Speaker 2>and that people who meditate have higher levels of serotonin,

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<v Speaker 2>a natural chemical that the body makes to help improve

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<v Speaker 2>the mood. So, in other wor words, if you practice

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<v Speaker 2>consistent meditation, you're more likely to feel some mood boosting

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<v Speaker 2>effects for sure. And for me, I had to get

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<v Speaker 2>over the whole woo woo side of meditation and sort

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<v Speaker 2>of dispel some myths that I had in my mind

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<v Speaker 2>about it. I'm actually in the middle of a meditation challenge.

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<v Speaker 2>It's for twenty one days and I'm halfway there, and

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<v Speaker 2>it's so good. I can say that it has caused

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<v Speaker 2>me to manage my stress better. I have a different

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<v Speaker 2>vibe about me, even when things are happening to me

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<v Speaker 2>that normally used to throw me way off or i'd

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<v Speaker 2>get all, you know, in a fuss about I'm a

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<v Speaker 2>little more chill about those things, not saying I still

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<v Speaker 2>don't get worked up over much, but I feel like

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<v Speaker 2>the meditation challenge is happening. So if you're someone that's like, oh,

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<v Speaker 2>I don't know that I can get into that, just

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<v Speaker 2>look up some guided meditations on YouTube. Start small, even

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<v Speaker 2>if you can just do you know, a few minutes,

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<v Speaker 2>five minutes, ten minutes minor, averaging about ten minutes a

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<v Speaker 2>day and that's perfectly fine if that's all you can do.

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<v Speaker 2>I mean, meditation doesn't mean you have to sit for

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<v Speaker 2>hours and hours and you're doing really anything weird, and

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<v Speaker 2>you don't have to walk away from your.

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<v Speaker 1>Everyday life to do it.

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<v Speaker 2>I just shut my bedroom door and either sit up

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<v Speaker 2>straight on my bed, or I sit in a chair,

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<v Speaker 2>or sometimes I sit on the floor.

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<v Speaker 1>I mean, your at work, if you.

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<v Speaker 2>Have an office, you could shut your office door and

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<v Speaker 2>just sit and try to focus on that time. Doesn't

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<v Speaker 2>mean you have to like change clothes and sit on

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<v Speaker 2>some you know, crazy little matt thing or be at

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<v Speaker 2>a yoga class to meditate. Also another thing that pops

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<v Speaker 2>into my mind too in the beginning is like, oh,

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<v Speaker 2>I don't know if meditation lines up with what I believe.

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<v Speaker 2>And honestly, you can meditate and keep believing, you know,

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<v Speaker 2>religion wise, faith wise, whatever whatever background you're coming from,

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<v Speaker 2>you can meditate and keep believing in whatever or whoever

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<v Speaker 2>you want. Also something that kept me for meditating was

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<v Speaker 2>I have a lot of thoughts in my head all

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<v Speaker 2>the time, and I thought, well, if I'm not able

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<v Speaker 2>to stop all my thoughts, I'm just not going to

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<v Speaker 2>be very good at this, so I shouldn't do it.

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<v Speaker 2>But meditation is not, and nor will it ever be.

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<v Speaker 2>I don't think about trying to stop or get rid

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<v Speaker 2>of thinking, and I'm so glad that I now know

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<v Speaker 2>that because it's not possible. Meditation works by well, at

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<v Speaker 2>least for me. And what I've been guided to do

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<v Speaker 2>is like thoughts are going to pop into my head

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<v Speaker 2>and I acknowledge them and then I release them and

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<v Speaker 2>I get back to focusing on whatever I'm focusing on.

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<v Speaker 2>And I might have to do that a bajillion different

0:12:27.480 --> 0:12:29.560
<v Speaker 2>times during the meditation, but that's okay as long as

0:12:29.600 --> 0:12:33.880
<v Speaker 2>I'm coming back to the guided meditation every single time.

0:12:33.920 --> 0:12:36.520
<v Speaker 2>And I know the more I practice this, the better

0:12:36.840 --> 0:12:38.920
<v Speaker 2>I'm going to get. But it's really not a big deal.

0:12:38.960 --> 0:12:42.200
<v Speaker 2>If another thought pops into my head, I just acknowledge it,

0:12:42.840 --> 0:12:43.480
<v Speaker 2>send it off.

0:12:44.120 --> 0:12:46.120
<v Speaker 1>Focus, acknowledge it, send.

0:12:45.960 --> 0:12:49.960
<v Speaker 2>It off, refocus, and I guess, yeah, you just got

0:12:49.960 --> 0:12:51.080
<v Speaker 2>to know that.

0:12:51.480 --> 0:12:52.920
<v Speaker 1>It's pretty simple.

0:12:53.120 --> 0:12:55.280
<v Speaker 2>It's not as hard as at least I made it

0:12:55.320 --> 0:13:01.400
<v Speaker 2>out to be, and it doesn't necessarily work immediately. I

0:13:01.480 --> 0:13:04.160
<v Speaker 2>heard an analogy the other day about if you wanted

0:13:04.160 --> 0:13:06.160
<v Speaker 2>to learn how to play the piano, you wouldn't take

0:13:06.240 --> 0:13:10.720
<v Speaker 2>one lesson and then walk away frustrated because you couldn't

0:13:10.760 --> 0:13:14.160
<v Speaker 2>play a song yet on the piano. So you can't

0:13:14.160 --> 0:13:16.640
<v Speaker 2>do one meditation and then walk away frustrated because you

0:13:16.640 --> 0:13:19.000
<v Speaker 2>don't really feel like you got anything out of it yet.

0:13:19.640 --> 0:13:22.920
<v Speaker 2>So just know that it's not going to work immediately,

0:13:23.040 --> 0:13:27.040
<v Speaker 2>but there are benefits. It's a long term process. Speaking

0:13:27.080 --> 0:13:30.600
<v Speaker 2>of piano, I definitely want to take piano lessons soon.

0:13:30.800 --> 0:13:33.040
<v Speaker 2>I know, random thought that just popped in my head.

0:13:33.040 --> 0:13:37.000
<v Speaker 2>Two things I want to do play tennis and piano,

0:13:37.840 --> 0:13:41.120
<v Speaker 2>So hopefully I will get to doing those two hobbies

0:13:41.240 --> 0:13:44.360
<v Speaker 2>at some point later this year. Well, I hope y'all

0:13:44.360 --> 0:13:45.800
<v Speaker 2>are having the day that you need to have, and

0:13:45.840 --> 0:13:48.319
<v Speaker 2>I hope that this helps you in case you're in

0:13:48.360 --> 0:13:52.959
<v Speaker 2>a place where you're trying to figure out how exercise

0:13:53.000 --> 0:13:56.120
<v Speaker 2>really fits into your life and how it's showing up

0:13:56.360 --> 0:13:59.400
<v Speaker 2>for you, and to give you hope that you can

0:13:59.559 --> 0:14:03.120
<v Speaker 2>have a healthy relationship with movement and exercise and it

0:14:03.120 --> 0:14:05.199
<v Speaker 2>can actually feel really good and you can do things

0:14:05.200 --> 0:14:07.520
<v Speaker 2>that you love and it doesn't have to be punishment.

0:14:08.000 --> 0:14:09.959
<v Speaker 1>So okay, Well, I'll se y'all Tuesday for.

0:14:10.040 --> 0:14:12.160
<v Speaker 2>The fifth thing, and then next Thursday for four things,

0:14:12.200 --> 0:14:14.240
<v Speaker 2>and then next Saturday for outwigh.

0:14:14.320 --> 0:14:15.280
<v Speaker 1>That's how it all works.

0:14:15.400 --> 0:14:19.160
<v Speaker 2>Tuesday, Thursday, Saturday, see you then bye