I have been doing this routine for two years - it literally transformed me and my life. I was an over weight, unhealthy, 170 lb 58 year old woman. Today I am a fit, healthy, 125 lb happy woman! Dr Josh thank you! People YOU can do this. Believe. God Bless your journey... and I look like a fit 40 year old, so that is cool.
To enhance this exercise & virtually everything else we do... have the tip of the tongue at the roof of the mouth to cOMplete the microcosmic circuit connecting the Central & Governing meridians... & have a slight smile, letting the subconscious know: All is Well. 🙏
I just "discovered" Zach Bush via the 2020 Food Revolution Network. He makes me feel part of a community that I don't have here at the neighborhood, town, city, county, state or nation level. My community is with others who live as peaceful a life as possible on an organic whole food diet, with deep concern for our earth, down to the care of the soil that we need to nurture our bodies and souls. Yes indeed, we are Blessed that Zach is one of our community members and leaders, even though we only connect on-line. My husband and I have an organic market farm...it is truly hard work, especially finding reliable markets...and getting the produce to the consumers is very time intensive. If everyone bought local, organic produce and farmers had a good paying local retail outlet, it would make organic farming so much easier. Something to strive towards.
Regenerative farming will make us healthy, few organic basic veggies but fatty meat, I mean beef, grass fed with grass fed chicken to make make eggs, fermented cabbage, butter, yogurt etc
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I'm an author, sitting HOURS a day, and after doing this for the past few months, I can say that this is a life saver. My legs and butt are less numb, my back is less painful and the weight has levelled as I do this instead of snacking 😅 It is very efficient for health and provides renewed concentration, so a big thank you 😊
I've been doing this for about a week I think. Love it. Today, when I was doing the squats, I realized there was less bulk to contend with. Thanks. Oh yeah, 79 in 12 days. Go Me!
80 in 6 months. Started today. 😅 I’ve been looking for a “doable”. Diagnosed FMS( and other things) years ago. This may be the one. 😊 Thanks to Donna for sharing.
Mine from the low to mid nineties to70. BP to borderline from VERY high. Doc said if it was where it is now when he first prescribed meds he would’ve been on the fence as to prescribing them. Suggested I try half doses now with an eye toward totally eliminating them. I have lost weight as well so I know it’s a cumulative effect of diet and this great exercise. Thanks Dr Bush!
@@markcolby2927 well my physical therapist actually recommended this 4 minute program for me to use 3 times a day 5 days a week so I dont think yes lying. Why would a PT recommend what doesnt work and he doesnt benefit from?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Zach is brilliant.I follow all his work on the microbiome and on regenerative farming of soils and crops. I do this exercise 3 times per day plus Wim Hof Breathing and Cold showers
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
@@sophiaborrowdale2795 I do the 5 rites with my daily '100 Breaths to Joy' from my work as a Transformational Breath Senior Trainer... and added this nitric oxide workout a few months ago... fantastic!
My husband who is 81 has had high blood pressure even with meds. After doing this exercise for several weeks his bp was normal at his heart doctors and internist appts both on the same day. It works. We are spreading info about this workout with our friends...anyone who is receptive.
I was skeptical that this would be the only cardio I need. After doing it for a month I got back on my exercise bike and after 20 minutes realized I could do it all day. I'm 63 and up to 20 reps. My legs feel like steel cables!
@@dybka8238 When you do 3 sets of 20 reps, it works out to be about 4 minutes. That's one time. Do this three times everyday, making sure that there is at least a 2-hour gap between each time. Been doing this for just over a year. Easy, fast, efficient, effective.
@@dybka8238 To sum it up, my abs are flat. It tones the whole body and improves circulation. I still come back to rewatch the video to make sure I'm doing it right. After a while, one could become sloppy. For example, now with the first movement, instead of bending and straightening the knees (easy), I am actually slowing it down slightly, conscientiously using my leg muscles to move to a 'sitting' position and raising myself only with leg muscles. It burns. Happy exercising to you!
After instruction on technique, workout begins at 3:33. If too fast to keep up with, change video playback speed to .75 using 'settings' icon at bottom right corner of video. Enjoy.
Just tried your workout and as a chronic fatigue sufferer and other health issues, this was hard. i barely made it through the first 2 rounds but round 3 almost made me faint and i only did 5 of everything. i am going to try it every day for the rest of the month and will update how it goes. Thank you for sharing and helping us get and stay healthy.🤩
It is working for me! I am nearly 78 and have introduced this to exercise classes I take for Seniors. Can it be true this is why I'm feeling WELL for the first time in a long long time? Please note I just do it during the class, not three times a day. Amazing if this is flooding my organs and wooshing the oxygen round my body..... waiting for it to get through to the brain now! ?Thank you Zach!
Я очень благодарна Заку за эти упражнения, с марта месяца занимаюсь, результаты сразу почувствовала. Голова перестала болеть. Энергия появилась в теле. Мне73 года. Спасибо🙏💕.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
May you and all beings, including the one typing this, continue to be successful and have good fortune in whatever way that may look for each of us. May you and all beings, including the one typing this, continue to experience JOY. May you and all beings, including the one typing this, continue to know Joy through the feeling of ALIVENESS. Muchísimas Gracias 🙏🏾✨️🙌🏾❤️🌟
Dr. Zach you are improving my health in so many ways. In addition to increasing NO, which is your claim for this exercise, it has lowered my high morning systolic blood pressure readings by 30 or so points! From the usual 165 or so to 135! Since this exercise requires no equipment and very little time, I can do it just before doctor visit in the parking lot before clinical blood pressure check and stay off medications! YAY and THANK YOU! 💕💕
Our granddaughter comes over in the morning to lead Gram and Gramps in this four minute exercise. You have done the impossible! You gave a little ol' grampa the courage to face four minutes with the word exercise attached to it! Bravo!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I’ve had rheumatoid arthritis for 33 years and have limited ROM, joint contractures and limited energy. Finally, an exercise I can do!! Thank you, thank you, thank you! 🙏
Hi Ruthie! I just wanted to tell you that you may want to look into Boron for your arthritis. I’m not prescribing or recommending it, but researching it is free.
I'm a 62 yr old gent & been doing 4-minute wkout now 3 weeks and greatly enjoying it. Has increased libido, toned my muscles and added to my positive outlook. After 2nd week added: 1)knee lifts & kicks to the arm exercises(always), 2)doing 20 reps (sometimes (instead of 10)), 3)set of quick push ups at the end of each set (sometimes), 4)4 sets (sometimes (instead of 3)). Think I'm up to 9-minutes but who's counting - feels great to be doing something athletic on a tight time & $$ budget. Must admit I don't always do 3x day and always feel better when I do, but atleast I'm doing something. Thx Dr. Z!
Going to "the gym" vs. intentionally moving in a way that feels good are two completely different things. I was diagnosed with severe PTSD and everyone suggested yoga, literally everyone. I like yoga, but it was making me more and more frustrated and in pain. I randomly felt called to try kickboxing... and I LOVE IT. I love my gym, my coach, and my team. For anyone with PTSD, moving in a highly intense way with friends is so therapeutic. I have noticed a lot of people who lean toward cross fit are also communities overcoming addictions. Pretty interesting. A lot of the women in my class (feels like a team) are women who have overcome abuse and trauma. Nobody ever suggested kickboxing to me, but it has helped me the most and I'm so thankful and happy I decided to try it. Maybe that will help someone else too! Movement is medicine!
@@kimbadull6448 Hi Kim, I am in my twenties! I really do believe that moving with a community is one of the best forms of medicines to cure and prevent disease. It won't be the only cure, or the whole cure, but even just going to a class once a week, or going for a walk with a friend you can depend on, a dance class, anything - but doing it in a supportive community. I think that is the key. I don't go to the gym anymore, because I realized it made me sad to feel so alone, but working out with like minded people? It's amazing. It's a lot more than exercise, that is secondary. I hope that helps :) even if you walk alone on the street, you will start to see the same friendly faces! *I want to add too, I still absolutely love yoga, and I think it is the best and most accessible form of "fitness" we have. You can modify every single pose to be as gentle as you need it to be. There are people in their 60's that go to the same classes as me at my yoga studio! I would definitely encourage you to try it if you haven't - I would suggest restorative or yin yoga, or beginner's yoga.
Thanks Josh. Great exercise in between my morning walk. I walk 2 miles most days. I’m 86 yrs old. Female your exercise is perfect for me just started doing it three times a day
@@alicemancina6881 Thank you for updating! You are incredible. Im 54 and already feeling my health and fitness going down. Women like you give me hope and courage, 🙏🏻 Thank you, I love to hear your success so much!
I'm 73 and I've been doing a version of this for over a year during the pandemic, but had to drop the squats. I worked up to 20 reps per set, and 180 fast reps per day have caused knee problems, no matter how careful I've been with my form. I've compensated with slow motion barbell squats every few days, and I do lots of tai chi and standing meditation daily. But the 3xs daily workout of the other three movements (4 sets of 25 reps) has clearly had a positive impact. An additional element has also increased the benefits: super-awareness of breath---as long and light as possible coupled with being as totally relaxed as possible---as recommended by Patrick McKeown and James Nestor. Thanks to Dr. Bush.
I'm 65 years old I just started doing this a week agodo the covid-19 and not being able to get out and exercise as much this has been a great help I've been feeling a lot better since I've been doing this thanks Zack I've been following you for a couple years now I really appreciate all that you do and your big heart.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I came here on recommendation from Nadia Sawalha & her Sawalha-Adderley RUclips channel.I am a stay at home Mum with mild depression especially whn triggered. I usually have a good morning routine that helps me but had a slump this week😕This short burst wrkout really helped get a zing feeling back. I'll try & keep it up in my routine. Simple but effective ❤️Thanks Zach
wow thank you for this I'm 67 and I still work however I can see myself getting slower I have gone to the gym and I felt it was not working for me I get a lot of exercise at the farm but I think this is going to help me a lot thank you very much for taken the time and caring about others I'm going to start this tomorrow morning before I go to work
I thought when I first watched this I was perhaps too old but then I read the comments below and knew it was possible, so many folks over 70. I love all that you do and have been following all kinds of your youtube videos , well done and bless you
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I am 65 years young and I have started 3 times a day...love it! I am only on 1 RX for hypertension and trying to get off that if I can...my goal... to be 65 with on meds!!!! Also started your Restore!
I LOVE this exercise round! After 2 years of consistently doing this, I no longer get cortisone shots in my knee! I found you through Rich Roll, but continued following your research. Thanks for all you do!!! I’ve added pushups starting with holding the kitchen sink, then bathroom sink, then couch as I get stronger to really engage core and triceps. I can really squat low now also!
O.M.G. I did them all. Squats not as deep az yours but squats Tingling in my hands and a bit winded. I am 3/4 of a century young. Feel good. So glad I found this. It is doable. Thank you Dr. Zach
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
A little goes a very long way. This really works. I have more energy already and my craving for my morning coffee vanished over night. Way to go Dr. Zach. I think I"ve been functioning over top of a heightened nervous system for a long time. Doing this helps me feel calmer and more centered, more present in the moment I am in.
Zach, what beautiful soul you are.Just finished watching all your videos and I’m going to start all over again, so much to learn! Love your determination, faith and passion in everything you do. We need you. Good luck
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I'm so happy I found this short workout. Very doable! I'm 62 and was able to keep up. Well, the arm circles were fast, but I can tell how effective this will be if we do it three times a day. Thank you, Dr. Bush!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
this is just what i need. i had open heart surgery in august to repair a mitral valve. i have been looking for a short but effective exercise to bring down my blood pressure so i can get off medication. i just tried it now and it has energised me. normally exercise tires me out , but this one is brilliant. thanks so much
@kim ama That’s one reason you breathe strictly through the nose as I understand it. It limits the oxygen you take in , thus facilitating the NOD effect. The longer you can continue the nose breathing the better. It takes a little practice but well worth it. You do feel a little oxygen deprived and you definitely should include some mouth breathing rather than pass out, but the more you practice it the easier it gets. One tip I found helpful was to forget breathing in a smooth in-out pattern and just breath in and out in either big breaths or shallow breaths...whatever fashion it takes to breath strictly through my nose. Keep at it as it’s well worth it!
@Alison Jane And tongue on roof of mouth like tai chi & kung fu. There are fast tai chi forms. Learning these with slow good form before quickness avoids injury.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I am really happy I saw this. I have major orthopedic issues and any exercise is difficult for me. These are doable. I like how you are mindful of people who aren;t always able to do exercises without modification. Thanks.
Yes, this is a good workout. Thank you Doctor Zach Bush. As always, I love listening to you and learning from you how to look after my health. You are a great man and a shining star. God's Blessings to you and your family.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Taking just a few minutes in the morning to do this, I feel better, think better & get more done so not only do I feel great, I actually SAVE time. 😀 Thanks Dr. Bush!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Getting a cellerciser and doing Dao Zou sessions outside (all 4 seasons) to go w/ the Air Squats and 5 Tibetan Rites is a great way to "roll". 71 years and still 'blooming'.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
VERY COOL! Thanks Dr. Bush. I'm 64 and out of shape and told not to exercise too much as I resolve insulin resistance and muscle wasting. This is right up my alley :)
Thank you Zach for all you are and do in the World - you are SO needed! I am starting this today and will continue, I also walk 2 x 20 minutes per day too at a relaxed pace and that is amazingly helpful too. I am recovering from burn out and also perimenopausal and this is definitely the way to go - I used to be a very fit field hockey player and that type of exercise now is simply not possible and not good for me.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Im also recovering from burnout and can only take relaxed pace walks (and perimenopausal) and used to be very fit and healthy. How are you doing? Are you still doing this exercise? Is it helping?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Thank you so much! I have been doing this only 2x a day for two months and have noticed results! Squatting to pick up heavy items has gotten so much easier! My arms are firmer and my energy is better. I have to sit for work and this has been an easy routine to include in-between clients, even without having to change into workout gear. This has really increased my hopefulness that I can get back into shape. Thank you thank you thank you.
I found this video after hearing you in the Autoimmune Secrets teleseminar. I performed the workout and on the fist day my torso felt sore, especially around the floating ribs and left side, waking up with this sensation. I continued on the subsequent days and felt the same sensation on the left side during the evening. I tend to throw myself into things, being impressed by the rationale, and intend to continue with the practice. Thank you for posting this and for your fine work.
I do this to the song A Hero's Death by the band Fontaines D.C.. It's got the perfect rhythm and beat. I don't count, I just move to the music! Thanks, Zach, for all you are doing! You have rocked my world!
Over time I have worked to 2 sets per day, and 25 repeats per exercise. All exercises repeated 4 times. I use 2 1.5 kg dumbbells. It takes me just under 7 minutes per set. Great stuff!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I love Zach Bush... So happy I found him. I am on the liquid Restore " Restore " and have bought it for my son and even put a few drops in my cat water dish when I take my dose. The exercise is a great home exercise and a + to my regular routine. Follow this man he has a passion for his job and is in touch with all the great minds. Love Zach Bush
Thank you. I just heard the podcast with you and Rich Roll. With life & challenges, sometimes they freeze you and the worst part is that you never know when the break will come. Yesterday, I listened to that podcast and it gave me a feeling that I could understand and relate to.it gave me a hope. Thank you.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I am new to your information and have been so blown away by your insight and unique perspective especially in this time of enormous transformation on the planet. I'm definitely moving out of the city to rural and find a like minded community. I've been a huge advocate for the microbiome for some time and its made such a positive difference to my health when all other things only made a slight difference...i am starting this 4 min routine today....I love your work your mission and your caring heart...thank you!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I did this routine 3 times today for the first time. I'm 72 and not in the best shape. But I could do it! I'm breathing hard - but I did it! It seems almost too good to be true! If this really does what he says it will, it will be pretty close to miraculous for me. Any long term results out there to share with us??? Thanks, Dr. Bush! I'm hopeful....
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I have just been introduced to Zach and these exercises and cannot wait to see and feel the difference in me by doing these exercises 3 times a day. Thank you!!!
Wow. Something so simple that gets you heart beat going. And breathless. I don’t know why I didn’t click on this earlier.why was I surprised that it had a scientific reason for it why Mr Bush is all about science Diffidently need to do this.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Just three days into this and already feel a difference. It was recommended to me and has been so useful as I've developed plantar fasciitis (the plantar fasciitis survival guide on youtube has been invaluable - don't be put off by the age of the person who does that as he is incredibly knowledgeable and all the advice is first class). Anyway the plantar fasciitis has meant I have had to stop the 1 hour fast walk I've done every day for about 12 years due to heel pain. I can't believe I've had to stop and my fitness has been rapidly declining as a result. But Zach Bush's video is a fantastic find and as it's mainly about the arms the plantar isn't a barrier. Excellent. Thanks so much.
Someone suggested this video for restless leg syndrome. I'm so excited to see if it helps that. Even if it doesn't, I will do this. After just this 1 time, I am already a fan! Thank you, Dr Zach!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I wish I could have done this when I taught high school. At the end of the hours, the kids got fidgety. Great way to put their pent up energy to good use! 🕊️
this feels great!!.. I will try doing this routine three times a day… you are so wonderful Dr. Zach Bush… I can’t believe I didn’t learn about you sooner…🥰
So I've been doing this for three weeks. During the first week and a half, i did feel some benefit... Not the same as when I was an athlete working out 1-2 hrs daily during my teens and 20s, but better than my dad-bod/no activity latter years. However afterwards I think my body got accustomed to the movements and it was no longer any work and hence not a workout anymore. I'm supplementing the lateral arm swing reps with full jumping jacks, and squats with squat jumps to try to make the reps more difficult. hopefully will see continued benefits.
Whoa, felt immediate strength in legs and deeper breathing after first set, like magic, I do this at work when it's slow, no one around, so I can remove my mask, do it outside while I am walking my dogs, am 66.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
What is it about these specific movements that releases nitric oxide? Other exercises don't release nitric oxide? These seem to all pump the shoulders/clavicles... or thoracic inlet. Im just wondering what is it that triggers the release, the movement or the rate or intensity...
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Been doing these recently . Very doable for most segments of the population . I would like to read the research that proves the benefits of this " nitric oxide dump " and it's physiological benefits . Thank You
Edward, Dr. Zach claims to have come up with this exercise routine. If there's evidence that it actually "dumps" nitric oxide into the bloodstream, perhaps he's mentioned that elsewhere. The routine seems harmless enough and will do you some good, no matter what. Furthermore, if we wait for all the "studies" to be done before we do something harmless and probably beneficial, they'll find us dead, as a blob of jelly, in our easy chairs.
Zach, I'm doing the 4 minute workout already 3 months, love it, recently started the Wim Hof breathing method, please advise is it a good idea to do workout after the breathing? Thank you kindly.
So grateful I found you and so blessed you share your knowledge with all of us. Loving these exercises and follow you everywhere I can. Commute has been wonderful too! Thank you X 1000 ✌💜
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask
Thank you for this complete and easy-to-follow instruction. But this workout is actually 3-minutes long. Should we add another set? Also, Dr. Bush, you forget to mention that everyone should breathe only through their nose during the work-out. This increases the Nitric Oxide build-up--very important.
@@KarenLesko Yes, I see that now. He does forget to tell people to breathe only through the nose though. That's important to the NO effect. See the book Breath by James Nestor for full details on that.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I have been doing this routine for two years - it literally transformed me and my life. I was an over weight, unhealthy, 170 lb 58 year old woman. Today I am a fit, healthy, 125 lb happy woman! Dr Josh thank you! People YOU can do this. Believe. God Bless your journey... and I look like a fit 40 year old, so that is cool.
That's amazing! Was this the only change you made? If so, that is incredibly encouraging. Thanks for sharing.
That is amazing! Thank you for posting and inspiring.
Thank you for being an encourager!😊
Thank you for taking the time to share y experience. Bless y
My turn
To enhance this exercise & virtually everything else we do... have the tip of the tongue at the roof of the mouth to cOMplete the microcosmic circuit connecting the Central & Governing meridians... & have a slight smile, letting the subconscious know: All is Well. 🙏
Thanks
And always, always breathe through the nose! Your natural filtering system! Tongue and nose 😊😊
Thank you. 🙂
Thanks for this comment. I believe there's always more and adding this to the focus points already outlined in the routine will bring more benefit.
Thank you for sharing!❤
I just "discovered" Zach Bush via the 2020 Food Revolution Network. He makes me feel part of a community that I don't have here at the neighborhood, town, city, county, state or nation level. My community is with others who live as peaceful a life as possible on an organic whole food diet, with deep concern for our earth, down to the care of the soil that we need to nurture our bodies and souls. Yes indeed, we are Blessed that Zach is one of our community members and leaders, even though we only connect on-line. My husband and I have an organic market farm...it is truly hard work, especially finding reliable markets...and getting the produce to the consumers is very time intensive. If everyone bought local, organic produce and farmers had a good paying local retail outlet, it would make organic farming so much easier. Something to strive towards.
Regenerative farming will make us healthy, few organic basic veggies but fatty meat, I mean beef, grass fed with grass fed chicken to make make eggs, fermented cabbage, butter, yogurt etc
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Shame you don't have a market close by to sell your produce or sel vege boxes to neighbours and friends.
Wondering same! Where might they be, am in Bay Area as well.
I ABSOLUTELY LOVE this man! What a generous, kind, caring, loving soul!
agreed.....
Absolutely and brilliant beyond belief
A gift for sure
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
We Are Blessed To Have You Dr. Zach Bush.
Your Contribution To The Society Is Incredible.
Thank You Thank You
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
❤❤❤❤
I'm an author, sitting HOURS a day, and after doing this for the past few months, I can say that this is a life saver. My legs and butt are less numb, my back is less painful and the weight has levelled as I do this instead of snacking 😅 It is very efficient for health and provides renewed concentration, so a big thank you 😊
I've been doing this for about a week I think. Love it. Today, when I was doing the squats, I realized there was less bulk to contend with. Thanks. Oh yeah, 79 in 12 days. Go Me!
Go you 🎉
80 in 6 months. Started today. 😅 I’ve been looking for a “doable”. Diagnosed FMS( and other things) years ago.
This may be the one. 😊
Thanks to Donna for sharing.
My resting heart rate went from 90 to 69 after doing this workout 2-3x a day for about 6 weeks. It is an awesome exercise!!
Wow, that's impressive!
WOW!
Mine from the low to mid nineties to70. BP to borderline from VERY high. Doc said if it was where it is now when he first prescribed meds he would’ve been on the fence as to prescribing them. Suggested I try half doses now with an eye toward totally eliminating them. I have lost weight as well so I know it’s a cumulative effect of diet and this great exercise. Thanks Dr Bush!
yeah I don't believe you, I think your fibbing.
@@markcolby2927 well my physical therapist actually recommended this 4 minute program for me to use 3 times a day 5 days a week so I dont think yes lying. Why would a PT recommend what doesnt work and he doesnt benefit from?
I did this before my doctor’s appointment and my blood pressure was 118 over 70!!!!!!!!!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Zach is brilliant.I follow all his work on the microbiome and on regenerative farming of soils and crops. I do this exercise 3 times per day plus Wim Hof Breathing and Cold showers
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I do this 3-4x times a day. Plus 21 reps of The 5 Tibetan Rites every morning which I have done for 15 years or more. Age 75
@@sophiaborrowdale2795 The 5 Rites are rejuvenating. My gray hair is turning to its original color, feeling great. It's about changing body energy.
@@sophiaborrowdale2795 I do the 5 rites with my daily '100 Breaths to Joy' from my work as a Transformational Breath Senior Trainer... and added this nitric oxide workout a few months ago... fantastic!
SIRJI,, WHAT YOU EAT PER DAY ? TOTAL CALORIES CONSUMPTION PER DAY. PLEASE REPLY
Dear Moore, Please advice I am a diabetic, age 66. can I repeat as per your routine.
Do you have a link to the rites?
My husband who is 81 has had high blood pressure even with meds. After doing this exercise for several weeks his bp was normal at his heart doctors and internist appts both on the same day. It works. We are spreading info about this workout with our friends...anyone who is receptive.
Hi
How many times a day he did this work-out.
Kindly share
I was skeptical that this would be the only cardio I need. After doing it for a month I got back on my exercise bike and after 20 minutes realized I could do it all day. I'm 63 and up to 20 reps. My legs feel like steel cables!
is he recomending 4 min three times a day or three times totalling 4 mins
@@dybka8238 When you do 3 sets of 20 reps, it works out to be about 4 minutes. That's one time. Do this three times everyday, making sure that there is at least a 2-hour gap between each time. Been doing this for just over a year. Easy, fast, efficient, effective.
jj31fr I am about a month of 3 sets of 10 reps 3 times a day. I love it. What kind of progress have you seen with it over the course of the year
@@dybka8238 To sum it up, my abs are flat. It tones the whole body and improves circulation. I still come back to rewatch the video to make sure I'm doing it right. After a while, one could become sloppy. For example, now with the first movement, instead of bending and straightening the knees (easy), I am actually slowing it down slightly, conscientiously using my leg muscles to move to a 'sitting' position and raising myself only with leg muscles. It burns. Happy exercising to you!
Thank you for sharing - you have inspired me!
I continue coming back to this! Great exercise! Thank you, Dr. Bush!
After instruction on technique, workout begins at 3:33.
If too fast to keep up with, change video playback speed to .75 using 'settings' icon at bottom right corner of video.
Enjoy.
Really Helpful! Thank You!
,
Thanks for the shortcut but beginners should really pay attention to the technique or they can injure their knees or shoulders.
Thank you that helps a lot for beginners out of shape!
Great idea. It was too fast for me. I had to pause during last set. This makes all the difference. Thank you.
Just tried your workout and as a chronic fatigue sufferer and other health issues, this was hard. i barely made it through the first 2 rounds but round 3 almost made me faint and i only did 5 of everything. i am going to try it every day for the rest of the month and will update how it goes. Thank you for sharing and helping us get and stay healthy.🤩
How are you doing now?
Yes, how are you doing? We are cheering for you!!
How was it?
It is working for me! I am nearly 78 and have introduced this to exercise classes I take for Seniors. Can it be true this is why I'm feeling WELL for the first time in a long long time? Please note I just do it during the class, not three times a day. Amazing if this is flooding my organs and wooshing the oxygen round my body..... waiting for it to get through to the brain now! ?Thank you Zach!
Haqqwwreruur uni
Random suggestion: check with your doctor, but I would add at least a second daily set to get those brain benefits going!
Я очень благодарна Заку за эти упражнения, с марта месяца занимаюсь, результаты сразу почувствовала. Голова перестала болеть. Энергия появилась в теле. Мне73 года. Спасибо🙏💕.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
May you and all beings, including the one typing this, continue to be successful and have good fortune in whatever way that may look for each of us. May you and all beings, including the one typing this, continue to experience JOY. May you and all beings, including the one typing this, continue to know Joy through the feeling of ALIVENESS.
Muchísimas Gracias 🙏🏾✨️🙌🏾❤️🌟
Merry belated Christmas🎉🎉 Hari Om Tat Sat. May the blessings of heavens be constant upon you 🙏
Dr. Zach you are improving my health in so many ways. In addition to increasing NO, which is your claim for this exercise, it has lowered my high morning systolic blood pressure readings by 30 or so points! From the usual 165 or so to 135! Since this exercise requires no equipment and very little time, I can do it just before doctor visit in the parking lot before clinical blood pressure check and stay off medications! YAY and THANK YOU! 💕💕
How is your Bp doing now
@@Dawn, or just refuse the medications? Are you in a country that makes you comply? 😢
Our granddaughter comes over in the morning to lead Gram and Gramps in this four minute exercise. You have done the impossible! You gave a little ol' grampa the courage to face four minutes with the word exercise attached to it! Bravo!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I’ve had rheumatoid arthritis for 33 years and have limited ROM, joint contractures and limited energy. Finally, an exercise I can do!! Thank you, thank you, thank you! 🙏
Have you tried Anthony William's diet for RA? (No sugar, gluten, dairy and eggs plus juicing.)
Hi Ruthie! I just wanted to tell you that you may want to look into Boron for your arthritis. I’m not prescribing or recommending it, but researching it is free.
Australia.🙏🙏♥️
@@cherrykovacevic7584 HELLO 👋👋👋
@@cherrykovacevic7584 Are you still here?
I'm a 62 yr old gent & been doing 4-minute wkout now 3 weeks and greatly enjoying it. Has increased libido, toned my muscles and added to my positive outlook. After 2nd week added: 1)knee lifts & kicks to the arm exercises(always), 2)doing 20 reps (sometimes (instead of 10)), 3)set of quick push ups at the end of each set (sometimes), 4)4 sets (sometimes (instead of 3)).
Think I'm up to 9-minutes but who's counting - feels great to be doing something athletic on a tight time & $$ budget. Must admit I don't always do 3x day and always feel better when I do, but atleast I'm doing something. Thx Dr. Z!
loubino18 well done! I’m starting my routine today.
@@alansaxon - how's it going? Did the exercise help?
I'm still doing this few times a week - aiming for more often.
Yes - I moved recently but getting bk into it. How about you?
This must be short 3 or 4 minutes. More is not better.
Going to "the gym" vs. intentionally moving in a way that feels good are two completely different things. I was diagnosed with severe PTSD and everyone suggested yoga, literally everyone. I like yoga, but it was making me more and more frustrated and in pain. I randomly felt called to try kickboxing... and I LOVE IT. I love my gym, my coach, and my team. For anyone with PTSD, moving in a highly intense way with friends is so therapeutic. I have noticed a lot of people who lean toward cross fit are also communities overcoming addictions. Pretty interesting. A lot of the women in my class (feels like a team) are women who have overcome abuse and trauma. Nobody ever suggested kickboxing to me, but it has helped me the most and I'm so thankful and happy I decided to try it. Maybe that will help someone else too! Movement is medicine!
super interesting! thank you for sharing this.
May I ask what decade of age you are, am wondering if it’s for those in their soxties
@@kimbadull6448 Hi Kim, I am in my twenties! I really do believe that moving with a community is one of the best forms of medicines to cure and prevent disease. It won't be the only cure, or the whole cure, but even just going to a class once a week, or going for a walk with a friend you can depend on, a dance class, anything - but doing it in a supportive community. I think that is the key. I don't go to the gym anymore, because I realized it made me sad to feel so alone, but working out with like minded people? It's amazing. It's a lot more than exercise, that is secondary. I hope that helps :) even if you walk alone on the street, you will start to see the same friendly faces!
*I want to add too, I still absolutely love yoga, and I think it is the best and most accessible form of "fitness" we have. You can modify every single pose to be as gentle as you need it to be. There are people in their 60's that go to the same classes as me at my yoga studio! I would definitely encourage you to try it if you haven't - I would suggest restorative or yin yoga, or beginner's yoga.
Thanks Josh. Great exercise in between my morning walk. I walk 2 miles most days. I’m 86 yrs old. Female your exercise is perfect for me just started doing it three times a day
Who's Josh?
You go girl!! I'm 70 and so out of shape. I'll be doing this 3x a day everyday. I'll get back to you. 😊
87 still kicking. Doing this 3 times a day. Most days
@@nominalegg5865🤣🤣🤣
@@alicemancina6881 Thank you for updating! You are incredible. Im 54 and already feeling my health and fitness going down. Women like you give me hope and courage, 🙏🏻 Thank you, I love to hear your success so much!
I'm 73 and I've been doing a version of this for over a year during the pandemic, but had to drop the squats. I worked up to 20 reps per set, and 180 fast reps per day have caused knee problems, no matter how careful I've been with my form. I've compensated with slow motion barbell squats every few days, and I do lots of tai chi and standing meditation daily. But the 3xs daily workout of the other three movements (4 sets of 25 reps) has clearly had a positive impact. An additional element has also increased the benefits: super-awareness of breath---as long and light as possible coupled with being as totally relaxed as possible---as recommended by Patrick McKeown and James Nestor. Thanks to Dr. Bush.
I'm 65 years old I just started doing this a week agodo the covid-19 and not being able to get out and exercise as much this has been a great help I've been feeling a lot better since I've been doing this thanks Zack I've been following you for a couple years now I really appreciate all that you do and your big heart.
Dr. Zach Bush is absolutely amazing. A fantastic researcher, humanitarian, and activist - thank you for your continuing contribution to humanity.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I came here on recommendation from Nadia Sawalha & her Sawalha-Adderley RUclips channel.I am a stay at home Mum with mild depression especially whn triggered. I usually have a good morning routine that helps me but had a slump this week😕This short burst wrkout really helped get a zing feeling back. I'll try & keep it up in my routine. Simple but effective ❤️Thanks Zach
wow thank you for this I'm 67 and I still work however I can see myself getting slower I have gone to the gym and I felt it was not working for me I get a lot of exercise at the farm but I think this is going to help me a lot thank you very much for taken the time and caring about others I'm going to start this tomorrow morning before I go to work
?? 💪🏻🇧🇷
I thought when I first watched this I was perhaps too old but then I read the comments below and knew it was possible, so many folks over 70. I love all that you do and have been following all kinds of your youtube videos , well done and bless you
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I am 65 years young and I have started 3 times a day...love it! I am only on 1 RX for hypertension and trying to get off that if I can...my goal... to be 65 with on meds!!!! Also started your Restore!
I LOVE this exercise round! After 2 years of consistently doing this, I no longer get cortisone shots in my knee! I found you through Rich Roll, but continued following your research. Thanks for all you do!!! I’ve added pushups starting with holding the kitchen sink, then bathroom sink, then couch as I get stronger to really engage core and triceps. I can really squat low now also!
O.M.G. I did them all. Squats not as deep az yours but squats
Tingling in my hands and a bit winded. I am 3/4 of a century young. Feel good. So glad I found this. It is doable. Thank you Dr. Zach
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
A little goes a very long way. This really works. I have more energy already and my craving for my morning coffee vanished over night. Way to go Dr. Zach. I think I"ve been functioning over top of a heightened nervous system for a long time. Doing this helps me feel calmer and more centered, more present in the moment I am in.
@@dr.christopherjohnson4840 Pennsylvania, USA
@@heatherlentz5872 HELLO 👋👋👋
@@heatherlentz5872 Are you still here?
@@heatherlentz5872 You just stopped talking to me😞😞😞
Zach, what beautiful soul you are.Just finished watching all your videos and I’m going to start all over again, so much to learn! Love your determination, faith and passion in everything you do. We need you. Good luck
God has Blessed us with you Dr. Bush. I love your Ion Gut Health and Nasal Spray. Thanks
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I'm so happy I found this short workout. Very doable! I'm 62 and was able to keep up. Well, the arm circles were fast, but I can tell how effective this will be if we do it three times a day. Thank you, Dr. Bush!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
With Keto and IF, this NOD helps me with my high blood pressure and whole body fitness. Grateful to you, dr. Bush.. 👍
I love how alive my body feels after doing this workout. Thank you Dr. Bush !!
This is so cool try this folks! Who doesn't have 4 minutes! Thank you Dr. Zach !
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
this is just what i need. i had open heart surgery in august to repair a mitral valve. i have been looking for a short but effective exercise to bring down my blood pressure so i can get off medication. i just tried it now and it has energised me. normally exercise tires me out , but this one is brilliant. thanks so much
Very interesting, thank you for sharing this.
Should have also mentioned to only breath through the nose, not the mouth. This also increases the NO dump.
@kim ama That’s one reason you breathe strictly through the nose as I understand it. It limits the oxygen you take in , thus facilitating the NOD effect. The longer you can continue the nose breathing the better. It takes a little practice but well worth it. You do feel a little oxygen deprived and you definitely should include some mouth breathing rather than pass out, but the more you practice it the easier it gets. One tip I found helpful was to forget breathing in a smooth in-out pattern and just breath in and out in either big breaths or shallow breaths...whatever fashion it takes to breath strictly through my nose. Keep at it as it’s well worth it!
@kim ama you are very welcome!
@Alison Jane And tongue on roof of mouth like tai chi & kung fu. There are fast tai chi forms. Learning these with slow good form before quickness avoids injury.
In thru nose, out thru mouth is best for N.O
It's incredible how effective and intense this short workout really is! Thanks for sharing this awesome video :)
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I am really happy I saw this. I have major orthopedic issues and any exercise is difficult for me. These are doable. I like how you are mindful of people who aren;t always able to do exercises without modification. Thanks.
Yes, this is a good workout. Thank you Doctor Zach Bush. As always, I love listening to you and learning from you how to look after my health. You are a great man and a shining star. God's Blessings to you and your family.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Taking just a few minutes in the morning to do this, I feel better, think better & get more done so not only do I feel great, I actually SAVE time. 😀 Thanks Dr. Bush!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
this should be taught in schools as a daily routine......imagine a whole generation growing up fit and healthy :)
Agreed I put in the comments that I wish I had this at the end of the hours when I taught high school. Too much pent up energy!!
Getting a cellerciser and doing Dao Zou sessions outside (all 4 seasons) to go w/ the Air Squats and 5 Tibetan Rites is a great way to "roll". 71 years and still 'blooming'.
This is fantastic! I’ll be doing this a few times a day, thank you Zach Bush MD! Triple Board Certified! We love you! 💕🌸⭐️💫🪴🌎😊🌈🌞💖🙏👌🌟😀🌿
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
VERY COOL! Thanks Dr. Bush. I'm 64 and out of shape and told not to exercise too much as I resolve insulin resistance and muscle wasting. This is right up my alley :)
Thank you Zach for all you are and do in the World - you are SO needed! I am starting this today and will continue, I also walk 2 x 20 minutes per day too at a relaxed pace and that is amazingly helpful too. I am recovering from burn out and also perimenopausal and this is definitely the way to go - I used to be a very fit field hockey player and that type of exercise now is simply not possible and not good for me.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Im also recovering from burnout and can only take relaxed pace walks (and perimenopausal) and used to be very fit and healthy. How are you doing? Are you still doing this exercise? Is it helping?
I DO IT ALMOST EVERY DAY! THANK YOU !!! AND I NOTICE THE DIFFERENCE IT MAKES - WOW.
Taylor Jane Green You do it almost every day and I almost do it every day! 😆
Taylor!! Hello 👋 it’s me @charmingdeviant from ig. I also do this daily!! Yay 😃
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
This dude is genius level.
A special human being.
Thank you so much! I have been doing this only 2x a day for two months and have noticed results! Squatting to pick up heavy items has gotten so much easier! My arms are firmer and my energy is better. I have to sit for work and this has been an easy routine to include in-between clients, even without having to change into workout gear. This has really increased my hopefulness that I can get back into shape. Thank you thank you thank you.
I found this video after hearing you in the Autoimmune Secrets teleseminar. I performed the workout and on the fist day my torso felt sore, especially around the floating ribs and left side, waking up with this sensation. I continued on the subsequent days and felt the same sensation on the left side during the evening. I tend to throw myself into things, being impressed by the rationale, and intend to continue with the practice. Thank you for posting this and for your fine work.
I do this to the song A Hero's Death by the band Fontaines D.C.. It's got the perfect rhythm and beat. I don't count, I just move to the music! Thanks, Zach, for all you are doing! You have rocked my world!
This really works - have reduced my body fat % by 2% in three weeks. Feeling much stronger.
New routine - check! You're brilliant Zach Bush, stay humble, the worlds needs you
Over time I have worked to 2 sets per day, and 25 repeats per exercise. All exercises repeated 4 times. I use 2 1.5 kg dumbbells. It takes me just under 7 minutes per set.
Great stuff!
What changes or benefits have you found over time? Thank you.
A friend sent me this & I did 3 reps & my body & brain felt invigorated. Thank you.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I love Zach Bush... So happy I found him. I am on the liquid Restore " Restore " and have bought it for my son and even put a few drops in my cat water dish when I take my dose.
The exercise is a great home exercise and a + to my regular routine. Follow this man he has a passion for his job and is in touch with all the great minds. Love Zach Bush
Did the liquid Restore actually help your cat at all?
Thank you. I just heard the podcast with you and Rich Roll. With life & challenges, sometimes they freeze you and the worst part is that you never know when the break will come. Yesterday, I listened to that podcast and it gave me a feeling that I could understand and relate to.it gave me a hope. Thank you.
Thank you for putting this together. Simplicity has helped me be consistent. Increased my movement, and mobility. .
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I am new to your information and have been so blown away by your insight and unique perspective especially in this time of enormous transformation on the planet. I'm definitely moving out of the city to rural and find a like minded community. I've been a huge advocate for the microbiome for some time and its made such a positive difference to my health when all other things only made a slight difference...i am starting this 4 min routine today....I love your work your mission and your caring heart...thank you!
Thank you, Dr. Zack, for the Arabic translation. I follow you from Saudi Arabia ❤️🇸🇦
شكرا دكتور زاك على الترجمة العربية متابعتك من السعودية ❤️🇸🇦
This is so actionable-- can easily do this in between clients (sitting for 90 min a session!!!) is going to really
change things. Thank you!
This looks excellent.... Anyone could fit this into their schedule... Thanks for creating this Dr. Bush !!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Thank you Dr. Bush! This is revolutionary 💖
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Zach Bush is one of God’s greatest gifts to mankind🙏💞 Thanks Zach for this video
LOVE this - THANK yOU ZACH so much. Find it BRILLIANT instead of going to the gym.Bless you for all you are doing and sharing with us all.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I love this so much! So great to do to break up the sitting sessions I'm doing while painting. Thanks for this Dr Bush!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I did this routine 3 times today for the first time. I'm 72 and not in the best shape. But I could do it! I'm breathing hard - but I did it! It seems almost too good to be true! If this really does what he says it will, it will be pretty close to miraculous for me. Any long term results out there to share with us??? Thanks, Dr. Bush! I'm hopeful....
Are you still doing this with any good results ?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Im also wondering how you are doing with this exercise. I hope its still fantastic for you.
I have just been introduced to Zach and these exercises and cannot wait to see and feel the difference in me by doing these exercises 3 times a day. Thank you!!!
I am 29 , i dont need to go to Gym with this exercise 3 times a day, its more than enough, i feel energetic all day..very good
Restore, YEAH!!! Thanks Zach!!! Remember to nose breath when exercising for optimal NO release.
Started today! Looking forward to toning my 64 year old body, need to keep up with the grands lol.
Wow. Something so simple that gets you heart beat going. And breathless. I don’t know why I didn’t click on this earlier.why was I surprised that it had a scientific reason for it why Mr Bush is all about science
Diffidently need to do this.
Love it - great for seniors or people at a desk all day long. Thank you for this - you've given me new hope of changing my metabolism. Love it.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
YOU ARE AMAZING ZACH! thank you for passing on your wisdom to us!!!
This is amazing, never felt better! Get onboard and watch his other videos, he's a bit of legend already!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Just three days into this and already feel a difference. It was recommended to me and has been so useful as I've developed plantar fasciitis (the plantar fasciitis survival guide on youtube has been invaluable - don't be put off by the age of the person who does that as he is incredibly knowledgeable and all the advice is first class). Anyway the plantar fasciitis has meant I have had to stop the 1 hour fast walk I've done every day for about 12 years due to heel pain. I can't believe I've had to stop and my fitness has been rapidly declining as a result. But Zach Bush's video is a fantastic find and as it's mainly about the arms the plantar isn't a barrier. Excellent. Thanks so much.
Started Wheat Belly (no wheat, grains, sugar) and within 12 days my plantar fasciitis was gone!!
Someone suggested this video for restless leg syndrome. I'm so excited to see if it helps that. Even if it doesn't, I will do this. After just this 1 time, I am already a fan! Thank you, Dr Zach!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I wish I could have done this when I taught high school. At the end of the hours, the kids got fidgety. Great way to put their pent up energy to good use! 🕊️
Thank you!! Work out starts at about 3:33 :)
this feels great!!.. I will try doing this routine three times a day… you are so wonderful Dr. Zach Bush… I can’t believe I didn’t learn about you sooner…🥰
So I've been doing this for three weeks. During the first week and a half, i did feel some benefit... Not the same as when I was an athlete working out 1-2 hrs daily during my teens and 20s, but better than my dad-bod/no activity latter years. However afterwards I think my body got accustomed to the movements and it was no longer any work and hence not a workout anymore. I'm supplementing the lateral arm swing reps with full jumping jacks, and squats with squat jumps to try to make the reps more difficult. hopefully will see continued benefits.
Now, that's A Doctor. ... Thank You, and Blessings.
Whoa, felt immediate strength in legs and deeper breathing after first set, like magic, I do this at work when it's slow, no one around, so I can remove my mask, do it outside while I am walking my dogs, am 66.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
What is it about these specific movements that releases nitric oxide? Other exercises don't release nitric oxide? These seem to all pump the shoulders/clavicles... or thoracic inlet. Im just wondering what is it that triggers the release, the movement or the rate or intensity...
I started doing this five days ago and I’m seeing a reduction in my blood pressure already.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
A big thank you Dr Zach Bush and to all who shared their experience
Been doing these recently . Very doable for most segments of the population . I would like to read the research that proves the benefits of this " nitric oxide dump " and it's physiological benefits . Thank You
you can bet that with Mercola all the "research will be anecdotal and self referential.
Edward, Dr. Zach claims to have come up with this exercise routine. If there's evidence that it actually "dumps" nitric oxide into the bloodstream, perhaps he's mentioned that elsewhere.
The routine seems harmless enough and will do you some good, no matter what. Furthermore, if we wait for all the "studies" to be done before we do something harmless and probably beneficial, they'll find us dead, as a blob of jelly, in our easy chairs.
Zach, I'm doing the 4 minute workout already 3 months, love it, recently started the Wim Hof breathing method, please advise is it a good idea to do workout after the breathing? Thank you kindly.
So grateful I found you and so blessed you share your knowledge with all of us. Loving these exercises and follow you everywhere I can. Commute has been wonderful too! Thank you X 1000 ✌💜
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Shared this with the Pod Group Greens Inspired. My husband and I are starting to add this to our day. It's powerful!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask
Stacey from Doug and Stacy sent me. She always knows the good stuff! Thanks!!
Thank you for this complete and easy-to-follow instruction. But this workout is actually 3-minutes long. Should we add another set? Also, Dr. Bush, you forget to mention that everyone should breathe only through their nose during the work-out. This increases the Nitric Oxide build-up--very important.
David C. He did say you should work up to 20 reps. That makes it about 4 minutes.
@@KarenLesko Yes, I see that now. He does forget to tell people to breathe only through the nose though. That's important to the NO effect. See the book Breath by James Nestor for full details on that.
The only routine I have ever stuck with. 🥰
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Than you very much for awakening us. Can't stop watching your interviews. In Light and Love
Have been doing this workout for a couple of weeks. It’s very effective.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
This is perfect for anyone with ADHD and an aversion to exercise culture 😂 thank you for giving me hope.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?