The advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition.

Hello, I'm Kimberly King, and welcome to the mother's market radio show, a show dedicated to the Truth, Beauty and Goodness of the human condition. On today's show, it's summer time and it's time to get that body and shape, today we'll talk about simple things you can do to drop a few pounds before you hit the beach, LAS. Later will tell you what's going on around town. But first up, leading holistic health educator and author, Susan Smith-Jones, PhD reveals her favorite methods to supercharge metabolism, burn more calories, boost energy and re-shape the body. If you've ever struggled with losing weight or gaining it back after having some success... This is the program for you. For over 35 years, Dr. Susan has relied on on herb vices foods and a variety of natural remedies to detoxify, cleanse and rejuvenate her body and maintain vibrant health and youthful vitality, and she teaches this practical information in her books and on her website.

Susan has never used prescription medicine and hasn't had a cold or flu in almost 30 years. In her books, recipes for health, less a full color cookbook, the healing power of nature foods helpless, detoxify and rejuvenate. And walking on air, she shows you exactly how to fully lose weight and rejuvenate your body so you can look and feel your very best no matter your age. Susan's books incorporate her best of the best health-enhancing seekers to reverse aging, achieve high level wellness and live with gusto, and it is my pleasure to welcome her back to the mother's market radio show.

Susan, how are you?

I'm doing well, Kim, it's great to be back with you. Thank you. And today we're going to talk about losing weight and keeping it off. I know everyone is excited to hear about this one, so let's jump right into it, so... And why is extra weight so detrimental to the body... Well, even a few pounds, let alone 10, 20, 50, 100, 200 pounds extra. Can re-Capitan every cell of your body. And I know it's an epidemic in America, we hear this on the news all the time, but it's one that brings with it major health problems because heart disease, certain cancers, high cholesterol, high blood pressure, immune dysfunction, even osteoarthritis, stroke out, sleep disorders and diabetes, all are associated with carrying extra weight. But you know me, Kim, I like to speak on a more positive note, so even losing a few pans will significantly improve your health and your well-being, are people most and happy with the way they look at sadder that surveys say this all the time around America, that most people are not happy with their weight or the shape of their body bodies, and the sad thing is that most people go the wrong way in terms of what they do throughout the day, their lifestyle, and getting the extra weight off, they do it the hard way by dieting and dieting doesn't work. The diet is something you go on and then you go off of, so you wanna throw away any diet book that tells you you can lose weight and keep it off easily without moving any muscles at all, they're rip-offs, and finally, after you've finished diet, you might have lost some fat, but you haven't lost the tendency to get fat, and I bet if you're unhappy with the way you look, it brings on extra stress. And that isn't helpful either. Is it... That's exactly right, 'cause then that would increase the cortisol in your body, which then favors fat deposition holds more fat on your body. What does metabolism mean? Well, if you remember from college or metabolism is the rate at which we burn calories throughout the day, and most people think ironies, that the way to lose weight is just changing what you eat, but the control mechanism for obesity is not diet, it's muscle metabolism, 'cause your basal metabolic rate is the rate at which your body utilizes energy, in other words, how efficiently your body burns calories, and when your metabolism is higher, you burn more fat and have an easier time losing weight and keeping it off and maintaining your ideal weight. So it's important to keep your muscles exercised, in other words, you can eat the best food throughout the day, and you could take the best supplements, but if exercise isn't part of the plan, you're not gonna burn up all those calories in the foods, and as you age if you don't continue to exercise, your metabolism slows down and you'll gain weight more easily than you did when you were young, so exercise Cam is the key to controlling metabolism, that's a very good explanation of that.

Okay, let's talk now about how we can increase that muscle mass and why is it so important... Well, now this is one of the best topics. Anyone who wants to lose weight, listen up because this will change your life for the better, let's talk about... Let me first emphasize, bottom line, that exercise is the only way to change your metabolism Kim, so that your body converts fewer calories to fat, and you need aerobic exercise to burn the fat out of your muscles, and then you also need weight training, strength training, whatever you wanna call it to build up your muscle, which in turn increases metabolism, so how do you increase your muscle mass? This is important, remember that your muscle burns fat, it's that simple, and the proper type of exercise increases muscle, it tones it, it alters its chemistry, and it increases its metabolic rate, and if you put a little extra lean muscle tissue on your body through working out, I'll tell you in a moment how to do that, that means a faster metabolism because muscle uses more energy to exist in fat, and because muscle is highly metabolic, it's a highly metabolic tissue pan for pan, it burns five times more calories than most other body tissues.

So in other words, when you have more muscle mass on your body, you burn more calories than someone who doesn't, even when you're both sitting still, and that's why people who have more muscle, and I'm not talking about big body builders, of course, they can pretty much eat whatever they want, but just a little extra Lean muscle on your body, those people that have that extra muscle have an easier time maintaining a healthy weight because they're more efficient calorie burners. It's amazing how cardio and weight training works so well together.

Alright, now Kim, I just thought of something too. Let me say one more thing about muscle, 'cause this is probably one of the most important things of this discussion before I get into aerobic, if you add on 10 extra pounds of muscle to your body through the right kind of exercise, you will burn approximately 500 more calories a day. Now, I know I have everybody's attention, and I'm gonna say that one more time, if you add on about 10 extra pounds of lean muscle tissue to your body, you'll burn about 500 more calories a day. You would have to jog 16 miles a day, seven days a week to burn the same number of calories, and 10 extra pounds of muscle can burn a pound of fat in one week, and that's... 52 pounds of that a year.

So how do you do that? You actually do that through lifting weights, see the aerobic activity burns fat out of your cells, but the weight training, the resistance training, strength training is what builds the lean muscle tissue, and women don't worry, you don't have the same testosterone level as men. You're not gonna build up big bulky muscles, but if you exercise the right way, and by the way, all of this I explain in detail on my website, and you add 10 extra pounds of muscle on your body... Remember, you'll burn 500 more calories a day.

Now, even if you don't need to lose weight, that extra muscle mass will allow you to eat 500 more calories a day, and it will take four to six months to build 10 extra pounds of muscle on your body. If you can go to the gym three times a week, it will take about four months, if you can only get to the gym one or two times a week, it might take six months, but it will make a huge difference in how you gain and lose weight if you just add that healthy muscle back on to your body that we lose when we get older, where does aerobic exercise come into play with your weight loss program?

Yeah, well, it's just as important as the strength training and aerobic, the word Arabic means with oxygen, and it means those kinds of exercises that don't get you out of breath, that trains the muscles to burn more fat and to increase metabolism, and these are usually fairly gentle and non-stop, like brisk walking, but you've gotta make sure you stay in that target range, if you start sprinting instead of jogging, you're not burning fat, you're gonna be burning the last couple of meals you had glucose, so let's say you're jogging along with your husband and he's breeding along and singing a song, and you're so out of breath, you can't put two syllables together, well, guess what, he's burning fat, but your fat-burning mechanisms have completely shut down, so you've got to stay in a range when you... Let's say you're choosing walking or hiking as your aerobic activity, you wanna be able to carry on a conversation, you might not be able to sing in opera, but you wanna be able to talk, 'cause then you know you're in that target range, and you'll be able to burn the most fat.

Hey, that is a great point about being to winded to talk. We've all been there.

Is there a super food or a nutritional supplement that one can take to increase energy and endurance during exercise and to alleviate aches and pains? Well, that's an easy one for me to answer 'cause my favorite super food, and it is certainly a super food extraordinary. It's Hawaiian parole. It has been deemed through hundreds of scientific studies to be the most nutrient-rich food on planet Earth, and I take the Hawaiian Sperling that comes from the Kona Coast of Hawaii, from the company, new trucks Hawaii. And for 30 years, I've taken 3000 milligrams a day. And as I've mentioned to you previously, Kim, and all that time, I haven't had a cold or a flu. And I don't think that's a coincidence, but studies show that this isn't my wish or hope, but scientific studies show that it helps increase endurance, meaning you can work out longer before burning out exercise, even though it's great for you, it causes inflammation. But Hawaiian spare coils, that inflammation, that can result after exercise, so the spare Lin also Bush your immune system, it helps you sleep better at night 'cause it's hard to work out if you don't sleep well at night, it also helps to detoxify your body when you have too many toxic residues left in your body, then it zaps your energy, makes it difficult to sleep, it even affects your mood.

So the Hawaiian sarala is something I recommend, but I also recommend Hawaiian as a Santa that's known as the King of all the anti-oxen oxidants. And by the way, there have been no negative side effects ever found in Hawaiian paria or Hawaiian stint on maybe what they asked a Anton, the only thing they have found, but you're not gonna do that, and I take 12 milligrams a day, but they have found if you took upwards of 50 milligrams a day, and of course, you're not going to do that.

Your skin might begin to turn a little orange, like it might have... Like what might happen if you drink too much care a juice, but you're not going to be taking 50 milligrams a day, but there was an article last year that was in Wall Street Journal, and the author who researched inflammation... I think he called it the silent killer for months, said The besides diet, sleep and exercise, the best thing you can do to reduce inflammation in your body, which really is the harbinger of so many diseases, is to take Hawaiian as to xanten, that's what this author said, in The Wall Street Journal article, so I take both the Hawaiian paria and the Hawaiian Aston every single day, 12 of the Asian and milligrams, 3000 of the spare.

I take both powder and tablet form, and by the way, they're readily available a mother's markets, so it's easy to get them there, and I encourage everyone to get at least a three month supplies so you don't run out, you'll see differences in your body and how you feel right away, but over one season, you'll really see a profound difference, it's great to get that dual benefit of weight loss and lowering inflammation from those supplements. You've mentioned very interesting information, Susan, and we need to take a quick break. We'll be back shortly with Dr. Susan Smith-Jones discussing weight loss or... And now, back to our interview with Dr. Susan Smith-Jones. And we're talking about weight loss. And before we jump right back in, is there something we can do during our workouts that will give us a obeying for our buck?

Yeah, Kim, I'm so glad you just ask me that, 'cause there is something you can do that most people don't know about, you can work in high-intensity activity a few times a week for just a few seconds, for example... Example, if I'm out hiking for 30 to 90 seconds, maybe up the hill, I see a tree, so for 30 to 90 seconds, I go as quickly as I... I literally sprint, if you're riding a bike, you can pedal faster, if you're walking, you can walk faster to the end of the block, because when you add in these high intensity bursts of exercise, they help burn fat, and when you force your body to raise the level of intensity for a short burst of getting winded, you're forcing your body to recover under stress, in other words, while you continue to exercise, so as I sprint up the top of the hill, I don't just stop, then I keep walking. And your beautiful fat-burning enzymes in your body are realizing that not only do they need to grow when you're doing regular aerobic activity, but now they need to grow even faster for these bursts of exercise.

Now, if you're a beginner to exercise it and you're just starting off, you wanna wait for three to four weeks to add in intense bursts, but after that time, a few times a week after you're no longer a beginner, if you add the men a few times a week, it will make a profound difference in how quickly you burn calories, and what the scale says, you'll be losing weight.

How should we be eating?

Explain grazing.

Yeah, grazing means that rather than eating one or two or even three large meals during the day, you wanna space out all the calories in those three, one, two or three meals over about five or six smaller meals, because that keeps your metabolism stoked means you'll burn more calories and a typical Dieter, as I mentioned previously, might skip meals, skip breakfast, and this temporary fasting state, 'cause breakfast means breaking a fast, send signals to the body, but your food is scarce and as a result, the stress hormones increase like cortisol, and the body begins lightening the load and shedding its muscle tissue and decreasing muscle in your body, as you now know, decreases the need for food and slows down your metabolism, and it also makes your body more sensitive to blood insulin levels, it makes your blood sugar level go up and down, so you want to make sure that you graze throughout the day, and I don't mean five or six large meals, but smaller and calories.

Now, Kim, have you ever wondered how Sumo wrestlers get so big, how do they get so big?

Well, they fast and then They gorge themselves on food, so as you can see, this approach is absolutely counter-productive if your goal is to lose... To lose fat.

So in other words, let's say you eat 2400 calories a day. Well, you could have a big 24 calorie, 2400 calorie meal, but your body can only use about 500 to 600 calories at one time, the rest goes to fat, so instead of having 2400 calories and two meals, that would be 1200 a meal, or in three meals, you can see what I mean. But if you divide that out, like you could have a regular breakfast, lunch and dinner, a little smaller than normal, and a good mid-morning and mid-afternoon snack, that's a great way to graze throughout the day, and then if you let... If you go too long and your blood sugar level gets too low, then you get Amish and then you eat things you normally wouldn't need, and then not only that, but the more you take too many hours in between eating again, that causes stress in your body, it builds up the cortisol and then it causes your body to hold on to all of the calories you eat.

Okay, so now I wanna talk about how important water is in the weight loss game, and can you explain how that works, because we've heard so many different things about how you drink water before meals or after meals, could you please explain how that works, that would be great, yeah, no, that's a great question. Without a doubt, drinking water, keeping your body hydrate, it is very important to burning calories, because just a little bit of dehydration in your body going too long without drinking water lowers your metabolism.

Now, what does that mean? Now, you know, from what we've just talked about, it means you're gonna burn fewer calories, and water is a great appetite suppressant, if you can have a big glass of water with some Hawaiian spirulina, 30 to 40 minutes before a meal that will begin to fill you up a little bit, and then you won't be eating so much in the next meal, you actually wanna drink about eight eight ounce glasses of water a day.

Now, alcohol, any drink with caffeine and it, even caffeinated tea, soda pops, do not act, do not go to the Water tally, you can't add those on because they actually dehydrate your body, but fresh vegetable juice and fresh fruit juice and de-caffeinated teas, you can count those towards your water, tally and the livers, main functions are detoxification and regulation of metabolism, and the kidneys can get rid of toxins and spare the liver if they have enough water, and this then allows the liver to metabolize more fat, so you've got to make sure you drink enough water and as far as when to drink it, I'm a big believer to drink in between meals, because most people don't have perfect digestion and liquids with your meals often makes it so you don't show your food as well, and it even dilutes your digestive enzymes, so I'm a big believer in having all of this great water in between your meals.

Thank you, that is exactly what we wanted to hear.

And also, I've heard it's important to drink water as soon as we wake up, is that right?

When I first wake up in the morning, I make a two quarts of wonderful... I drink Alkaline water, but I also take my fresh ginger root, Burro and turmeric root, you can buy the mallet mother's markets, and I sliced off three or four coins of each, put them in the water summer at for 10 minutes, and then I have about 24 ounces of this healthy, hot, beautiful home-made tea every morning just to get my body going and to help keep a cleanse and detoxify and my metabolism up. You also wanna eat within an hour of waking up in the morning, if you go any longer than that, it really slows down your metabolism, you need to stoke the metabolism, ideally within 30 minutes of waking up, so sleep or lack of it interfere with losing weight and keeping it off, you bet at can Kim, because research shows that skipping on sleep interferes with your body's ability to process carbohydrates, and that leads to elevated blood sugar levels and then an increased tendency to store calories as fat, and this happens because when you're sleep-deprived, your body produces more of the stress hormone cortisol, we've talked about that, and that sets this chain reaction and emotion, so if losing weight is important to you, you got to make it in good sleep a non-negotiable nightly habit, and how many hours of sleep per night do we need... Most bodies need, even though you think you can get away with four to five hours or not, you need a solid seven to eight hours, and I've got lots of great information about sleep and how to sleep like a baby on my website and walking on air, you write about adding meditation to helping in weight loss. Can you explain that?

Yeah, meditation keeps you calm, lowers your cortisol level, keeps you relaxed and lowers your stress level because when you're stressed out, lots of people turn to food, when you're calm and relaxed and focus more on the positive, you're more in control of what you eat and some wonderful studies have shown that when you're stressed out and you combine that with too little sleep, it makes you hungry, especially for calorie, demoed that aren't good for you and causes your body to hold on to all the calories you eat. Okay, so in which one of your books can we find the best meal plan in recipes to support weight loss?

Yeah, well, I've got a full color recipe book called recipes for health lists, so there's some great recipes in that book also in my other books, the healing power of nature foods and health bliss, and you'll learn a lot more about super foods and living a healthy style and my two latest books, the joy factor and walking on air, and walking on air is a 30-day inside and out rejuvenation makeover. That is excellent advice, Susan. And I think anybody who wants to lose weight can, if they just get started, they end up losing the weight... Yeah, it's not that difficult. It does take some self-discipline, but if you incorporate many of these things we talked about today in your daily lifestyle, you'll lose weight and you'll keep it off, it will no longer be an issue for you. I have lots of articles about weight loss, and also about the Hawaiian steam then in Hawaiian Perla at Susan Smith-Jones dot com.

That's great, thank you so much for your time, Susan, and we look forward to having you on again. But in the meantime, all this Weight Loss Made Easy and metabolism tuna information is covered on Susan's website, Susan Smith Jones dot com, and in her books, they're all available on her website, you can also get Susan to popular full color health enriching ebooks. Absolutely free, entitled The curative kitchen and detoxify and rejuvenate Dr. Susan's gold star secrets to beautiful skin, a leaner waistline and energy despair. download these on her website, tom page today, we look forward to our next visit. Thank you. So thanks for listening to the mother's market radio show, and for shopping at mother's market, the advice and informational content does not necessarily represent the views of mother's market and kitchen, mother's recommends consulting your health professional for your personal medical condition,