WEBVTT 1 00:00:00.000 --> 00:00:06.960 So study after study has shown that getting outside, taking a walk, taking vitamin D, 2 00:00:06.960 --> 00:00:19.080 either getting it naturally from the sun or taking a supplement does reduce depression. 3 00:00:19.080 --> 00:00:24.520 So today I want to talk about having a maximum impact through getting outside and the importance 4 00:00:24.520 --> 00:00:26.440 of being outside. 5 00:00:26.440 --> 00:00:31.400 We have this challenge that we're doing at the road and with our wholehearted men on 6 00:00:31.400 --> 00:00:37.360 Tuesday mornings called Whole Heart 45 and one of the challenges of these challenges 7 00:00:37.360 --> 00:00:42.760 that we have in Whole Heart 45 is getting outside, the importance of being outside. 8 00:00:42.760 --> 00:00:47.240 One thing that is great about living in Colorado is we have a lot of sunny days. 9 00:00:47.240 --> 00:00:52.360 You may live in a part of the world where it's not as sunny but I'm going to tell you 10 00:00:52.360 --> 00:01:00.120 it has been proven scientifically that because of vitamin D we need to be outside and by 11 00:01:00.120 --> 00:01:06.800 being outside it actually is a healing agent in your life and so that's my fifth point 12 00:01:06.800 --> 00:01:13.520 in having a maximum impact is the importance of being out in the sun, the importance of 13 00:01:13.520 --> 00:01:19.560 getting outside and the National Institute of Health recommends 30 minutes a day with 14 00:01:19.560 --> 00:01:23.560 no sunscreen and with no eye protection. 15 00:01:23.560 --> 00:01:30.080 Now you might say well that seems to go against the grid of skin cancer and it does if you 16 00:01:30.080 --> 00:01:34.560 go past that so you we're talking about 30 minutes a day not three hours a day. 17 00:01:34.560 --> 00:01:41.320 So getting out for 30 minutes a day with no sunscreen because vitamin D comes in through 18 00:01:41.320 --> 00:01:49.280 your skin and then no sunglasses because 90% of your vitamin D comes through your eyes 19 00:01:49.280 --> 00:01:53.840 and so to protect your eyes actually blocks the vitamin D. 20 00:01:53.840 --> 00:01:59.560 So this is healthy stuff you guys get outside be outside I think the best thing to do when 21 00:01:59.560 --> 00:02:06.620 you go outside is take a walk so Liz and I take a walk almost every day now we just came 22 00:02:06.620 --> 00:02:13.880 out of a huge snowstorm where we got about two feet of snow and we live out in the country 23 00:02:14.200 --> 00:02:20.360 and so what we do is we get on the ATV and we drive up half a mile up our road through 24 00:02:20.360 --> 00:02:27.080 all the mud and all the snowy areas and then we hike into this park that's nearby for everybody 25 00:02:27.080 --> 00:02:33.480 else you got sidewalks you live in the city but to get out for 30 minutes a day is huge 26 00:02:33.480 --> 00:02:36.880 and the more you do it the healthier you're gonna feel the more you do it the better you're 27 00:02:36.880 --> 00:02:42.160 gonna sleep the more you do it the more you're gonna lose weight there's just so many benefits 28 00:02:42.280 --> 00:02:49.320 so let me give you a few of the benefits that we find with vitamin D first of all what does 29 00:02:49.320 --> 00:02:55.560 vitamin D do for you now there's a lot I've got a list a mile long but let me give you 30 00:02:55.560 --> 00:03:02.880 what I think are the top three benefits of vitamin D the first is that vitamin D promotes 31 00:03:02.880 --> 00:03:11.360 calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations 32 00:03:11.560 --> 00:03:19.480 to enable bone mineralization bone strengthening and bone growth if you know people who've 33 00:03:19.480 --> 00:03:26.960 had osteoporosis and other bone disorders 100% they're low on vitamin D and by the way 34 00:03:26.960 --> 00:03:32.880 88% of Americans are low on vitamin D they're not getting enough vitamin D and you might 35 00:03:32.880 --> 00:03:39.400 say well I can't get out in the Sun that often I can't I'm not in a sunny state or a sunny 36 00:03:39.400 --> 00:03:45.280 nation where I live then be taking supplements you should be taking daily supplements but 37 00:03:45.280 --> 00:03:51.560 getting outside is better than supplements not just because it's so natural to get your 38 00:03:51.560 --> 00:03:57.240 vitamin D that way but also because there's something about being outside there's something 39 00:03:57.240 --> 00:04:03.880 about the oxygen flow being in the air getting away from your cell phone getting away from 40 00:04:03.880 --> 00:04:12.200 meetings and just being alone or with someone is hugely therapeutic in your overall well-being 41 00:04:12.200 --> 00:04:18.920 recent studies indicate that vitamin D does three major things number one vitamin D fights 42 00:04:18.920 --> 00:04:24.760 disease in addition to its primary benefits research suggests that vitamin D may also 43 00:04:24.760 --> 00:04:33.680 play a role in reducing your risk of multiple sclerosis heart disease and even the flu so 44 00:04:34.000 --> 00:04:41.920 vitamin D is this this vitamin and it's often called the happiness vitamin because it's 45 00:04:41.920 --> 00:04:48.680 associated with sunshine that has so many different if you could see my appendix it's 46 00:04:48.680 --> 00:04:54.640 a mile long of all the benefits but just in a nutshell vitamin D does fight disease very 47 00:04:54.640 --> 00:04:59.840 effective in that number two vitamin D reduces depression research has shown 48 00:05:00.000 --> 00:05:06.440 that vitamin D might play and probably does play an important role in regulating mood 49 00:05:06.440 --> 00:05:08.000 and warding off depression. 50 00:05:08.000 --> 00:05:14.560 In one study, trusted source, scientists found that people with depression who received vitamin 51 00:05:14.560 --> 00:05:18.080 D supplements noticed an improvement in their symptoms. 52 00:05:18.080 --> 00:05:24.880 So study after study has shown that getting outside, taking a walk, taking vitamin D, 53 00:05:24.880 --> 00:05:31.000 either getting it naturally from the sun or taking a supplement does reduce depression. 54 00:05:31.000 --> 00:05:32.000 Now here's what we don't know. 55 00:05:32.000 --> 00:05:40.480 We don't know if the fact that people who tend to be finding greater equilibrium emotionally 56 00:05:40.480 --> 00:05:47.520 and not being depressed are then also taking vitamin D or if the vitamin D with people 57 00:05:47.520 --> 00:05:51.440 who are depressed is actually causing them to be less depressed. 58 00:05:51.440 --> 00:05:54.040 So some of these studies we don't know exactly for sure. 59 00:05:54.040 --> 00:05:59.160 But to me, it makes sense, it just makes sense for with all the other aspects that 60 00:05:59.160 --> 00:06:04.240 come from being outside in the sunshine that it would fight depression. 61 00:06:04.240 --> 00:06:08.160 Number three, vitamin D boost weight loss. 62 00:06:08.160 --> 00:06:10.000 Vitamin D boost weight loss. 63 00:06:10.000 --> 00:06:15.920 In one study, people taking a daily calcium and vitamin D supplement were able to lose 64 00:06:15.920 --> 00:06:19.680 more weight than subjects taking a placebo supplement. 65 00:06:19.680 --> 00:06:27.400 The scientists said the extra calcium and vitamin D had an appetite suppressing effect. 66 00:06:27.400 --> 00:06:31.720 So men and women, I want to just challenge you to get outside. 67 00:06:31.720 --> 00:06:37.860 It's just so important that you get outside, that you be in an environment where you're 68 00:06:37.860 --> 00:06:45.580 outdoors away from the phone, away from meetings, away from your job and just being outside. 69 00:06:45.580 --> 00:06:53.500 And so for me, at least I sometimes don't want to take a walk or it's raining or it's 70 00:06:53.500 --> 00:06:57.560 snowing or it's too cold, whatever, I still get outside. 71 00:06:57.560 --> 00:07:07.860 So I'm fortunate to have a house with a south westerly facing porch that's covered. 72 00:07:07.860 --> 00:07:13.860 And oftentimes I go out on this kind of a little swing as my grandfather swing. 73 00:07:13.860 --> 00:07:15.160 It's over 100 years old. 74 00:07:15.160 --> 00:07:20.820 But I sit on that with the sun bearing down, coming in near the latter part of the day. 75 00:07:20.820 --> 00:07:25.160 And if I'm not going to get out and walk, I'll take a book, I'll take my laptop and 76 00:07:25.160 --> 00:07:28.320 I'll just let the sun hit me. 77 00:07:28.320 --> 00:07:30.920 And it's, it's just really, really therapeutic. 78 00:07:30.920 --> 00:07:35.760 And I always, I mean, literally always feel better when I do that. 79 00:07:35.760 --> 00:07:42.360 And so I can't say enough about the importance of you being outside. 80 00:07:42.360 --> 00:07:49.680 Another aspect to vitamin D being outside is having hobbies that take you outside. 81 00:07:49.680 --> 00:07:55.480 So I love to fly fish and there's something about being on a stream, being on a lake, 82 00:07:55.480 --> 00:07:59.160 fly fishing for trout or bass, whatever I'm fishing for. 83 00:07:59.160 --> 00:08:02.120 That's also very therapeutic. 84 00:08:02.120 --> 00:08:08.960 I like to hunt, so I'm out hunting small game or big game. 85 00:08:08.960 --> 00:08:13.000 I love taking hikes with Liz and with the kids. 86 00:08:13.000 --> 00:08:19.800 So being in the mountains, hiking, we like skiing a lot, being outside in the sun. 87 00:08:19.800 --> 00:08:27.320 To me, the perfect day, the perfect day is if I could make all this happen, which I can't, 88 00:08:27.320 --> 00:08:32.880 but it'd be go fly fishing in the morning, drive to a ski resort and ski in the afternoon 89 00:08:32.880 --> 00:08:40.120 with the sun and with some powder and then come back and take a hike. 90 00:08:40.120 --> 00:08:41.559 All of that would be outside. 91 00:08:41.559 --> 00:08:44.100 So I just love that kind of lifestyle. 92 00:08:44.100 --> 00:08:49.800 So let me challenge you, whatever it takes in your life to get outside, I want to say 93 00:08:49.800 --> 00:08:52.440 this is really, really good for you. 94 00:08:52.440 --> 00:08:54.680 Really important that you do that. 95 00:08:54.680 --> 00:08:59.120 And the impact that it'll have in your well-being is amazing. 96 00:08:59.120 --> 00:09:06.960 I should mention that they've talked also a lot in the arena of healthcare that taking 97 00:09:06.960 --> 00:09:13.400 walks and getting outside is also really key in getting a good night's sleep. 98 00:09:13.400 --> 00:09:21.240 You look at any of the healthcare practitioners, those that are life coaches and fitness coaches, 99 00:09:21.240 --> 00:09:25.520 they talk a lot about the fact that when you're outside and you're taking walks and you're 100 00:09:25.520 --> 00:09:31.640 getting sun on your face and on your skin, that people sleep better. 101 00:09:31.640 --> 00:09:36.160 So I challenge you also in that, because that's probably one of the biggest areas that we 102 00:09:36.160 --> 00:09:41.560 neglect is the area of getting the kind of rest that we need to get. 103 00:09:41.560 --> 00:09:49.080 So I hope this is helpful to you, challenge you, get outside, get out there and absorb 104 00:09:49.080 --> 00:09:51.920 that vitamin D. It's good for you. 105 00:09:51.920 --> 00:09:58.400 And it's also a happiness vitamin, a happiness supplement, because everybody should enjoy 106 00:09:58.400 --> 00:09:59.400 being outside. 107 00:09:59.400 --> 00:09:59.900 And if you don't... 108 00:10:00.000 --> 00:10:06.000 I want to challenge you to start thinking about how you can get outside more and make 109 00:10:06.000 --> 00:10:07.880 yourself enjoy it. 110 00:10:07.880 --> 00:10:12.960 It'll be good for you all the way around and I think it'll enable you to have a maximum 111 00:10:12.960 --> 00:10:14.040 impact with your life.