Chapter 17



Manual activity (exercise) develops or maintains physical fitness and overall health. It is often practiced to strengthen muscles, for the cardiovascular system, and to hone athletic skills.

Frequent and regular physical exercise boosts the immune system, reduces inflammation, aids in respiration, improves endurance, and helps prevent diseases of such as heart disease, cardiovascular disease, Type 2 diabetes, and obesity.

It also improves mental health and helps prevent depression.


The merits of regular physical activity range from preventing chronic health conditions, to promoting weight loss and better sleep, the benefits are hard to ignore. 

Seven specific ways exercise can improve your life.

1. Exercise improves your mood.

A workout at the gym or a brisk 30-minute walk can help you calm down.

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Exercise combats chronic diseases.

  • Regular physical activity can help you prevent, or manage  high blood pressure. 
  • Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. 
  • This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.  
  • Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

  • When you engage in physical activity, you burn calories. 
  • The more intense the activity, the more calories you burn, and the easier it is to keep your weight under control.
  • Dedicated workouts are great, but the physical activity you accumulate throughout the day also helps you to burn calories. 
  • Take the stairs instead of the elevator. 
  • Walk during your lunch break. 
  • Do jumping jacks during commercials. 
  • Turn off the TV and take a brisk walk. 

4. Exercise boosts your energy level.

Regular physical activity can leave you breathing easier.

  • Physical activity delivers oxygen and nutrients to your tissues. 
  • Regular physical activity helps your entire cardiovascular system, (circulation of blood through your heart and blood vessels). 
  • When your heart and lungs work more efficiently, you'll have more energy.

5. Exercise promotes better sleep.

  • A good night's sleep can improve your concentration, productivity and mood. 
  • Physical activity is often the key to better sleep. 
  • Regular physical activity can help you fall asleep faster and deepen your sleep. 
  • If you exercise too close to bedtime, you may be too energized to fall asleep. 

6. Exercise can put the spark back into your sex life.

  • Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. 
  • Regular physical activity can lead to enhanced arousal for women, and men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can and should be fun!

Physical activity doesn't have to be drudgery, find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts! 

Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. 

The pressure is off:

The good news is that with the "Second Opinion" diet, exercise is not a mandatory prerequisite for weight loss. The body will be forced to burn its energy storage (fat) when sugar and carbohydrates become greatly restricted.

However, because of a renewed energy and feeling of well-being it is our hope that one might feel a greater need to experience life to the fullest.

Whether it be walking to further enjoy being alive, swimming or wading, or working out to enhance ones physical definition, exercise is something that we all can and should participate in.

Do something physical that you enjoy every day, even if for only a few minutes. Perhaps, if you enjoy it enough, you could increase the time spent experiencing the “outside world” in small increments daily. The benefits of exercise will prove to be manifest, but again not mandatory for weight loss.


Exercise can help one to:

Lose weight

Reduce stress

Relieve symptoms of depression and anxiety

Reduce the risk of heart disease and certain types of cancer

Elavate your mood

Give you more energy

Help you sleep better

Increase bone density

Strengthen the heart and lungs

Improve your quality of life


My particular exercise program of choice (the one that I enjoy the most) may be found to be a bit unorthodox. 

I go to a gym 2 to 3 times a week but each time that I go I work all of the muscle groups (I do all of the machines).  I do “reps” of 10 with weights that are appropriate and when they become increasingly easy to do I “up the number” to 15 and then add 5 more pounds and begin again with 10. 

I then do about 15 minutes on the tread mill adjusting the speed as indicated, spend about 15 minutes in the steam room, another 15 minutes in the swimming pool, and then I take a hot shower finishing off with a cold. 

The fitness results have been amazing and I find this to be incredibly invigorating, but as has been stated exercise is not mandatory for weight loss on "A Second Opinion" diet and life style alternative wellness program, but it is very important in enhancing your feeling of accomplishment and well-being.


 For those of you (and I hope there will be many)  who take this "exercise thing" to the next or highest level, might I suggest the careful consideration of Legacy for Life's newest and most innovative athletic performance and recovery drink:

IgY Proteins 

(Information taken from the company website)

IgY Recovery Proteins is the first athletic recovery and performance supplement to use high-quality proteins harvested from Hyperimmune eggs (HOE). Hyperimmune egg proteins have been clinically proven in a double-blind, placebo-controlled university trial to have impressive effects on exercise recovery and stamina.

Better recovery leads to better performance,
the proof is in the research

(from the company website)

A double blind placebo controlled study was conducted on Hyperimmune Egg Protein, the active ingredient in IgY Recovery Proteins, by Dr. Timothy Scheet, Director of the Human Performance Lab at the University of Southern Mississippi. The researchers looked at several aspects of Hyperimmune Egg and athletic performance. The results were exciting for those trying to gain a legal edge in performance. A double-blind research study was conducted where the subjects were split into two groups. Each group followed the exact same protocol with the only difference being which product they were given each day.

After just seven days, subjects in the supercharged Hyperimmune egg protein group (the ingredient of IgY Recovery Proteins) increased their 1-rep maximum (1RM) by 5 lbs. The subjects were also able to perform two more repetitions on the bench press than the subjects in the placebo group. The same subjects also had less muscle soreness 24 hours following exercise testing despite being able to lift more weight.

The subjects also had a 9% increase in anaerobic power and a 6% decrease in heart rate during a running test, which indicates that the supercharged Hyperimmune egg protein made it easier for the subjects to perform the running test.

Another major finding showed that the same results were measured 48 hours after the previous exercise testing session, which indicated that the supercharged Hyperimmune egg protein helped subjects recover more quickly so they could perform more work.



Next, we analyzed blood samples to see if the supercharged Hyperimmune egg protein activated the anabolic hormones that regulate muscle growth.

The group that was supplemented with the supercharged Hyperimmune egg protein had a significant increase in human growth hormone (hGH) after just seven days. However, hGH was significantly decreased by nine days, which means that the exercise testing protocol caused enough muscle damage that the elevated hGH was now binding to the receptors in the liver, which resulted in an increase in insulin-like growth factor-I (IGF-I). We also measured the IGF binding proteins that regulate the anabolic action of IGF-I. The IGF binding proteins responded as expected to support the anabolic growth and repair of muscle tissue.

Neither total testosterone nor the free androgen index (a measure of bioactive testosterone) were different between the two groups, indicating that the supercharged hyperimmune egg protein supplement was stimulating the hGH system and not the testosterone system.

Collectively, the data from this study provided the evidence to support that the supercharged hyperimmune egg protein supplement caused greater repair and recovery of muscle tissue by stimulating the hGH insulin-like growth factor pathway. The improved recovery led to significant increases in the muscular strength, muscular endurance and anaerobic power, as well as decreased muscle soreness and heart rate during exercise.

24 recreationally active males between the ages of 23-23.8, all with similar height, weight, and body fat percentage, were placed in one of two groups. The HIE group or the PLA group. Each consumed 13.5 grams of either HIE or a placebo of identical egg powder mixed in low carbohydrate milk. Tests were measured on day 1, 8 and 10. Significant differences occurred at both days 8 and 10 indicating greatly enhanced recovery.

Detailed study results

Hyperimmune Egg Protein Decreases Submaximal Heart Rate and Increases Peak Power Scheett TM, Martin TD , Carr BM, Koster CA, Celmer, PA, Whitener JA and M Webster 2007 Medicine & Science in Sports Medicine & Exercise 39:S365.

Increased Muscular Strength and Enhanced Muscle Repair with Hyperimmune Egg Protein Supplementation Scheett TM, Martin TD , Carr BM, Koster CA, Celmer, PA, Whitener JA and M Webster 2007 National Strength & Conditioning Association Poster Session p. 768.

Hyperimmune Egg Protein Supplementation Stimulates the GH→IGH-1 Axis. Scheett, T.P., Boland, C.G., Rivera, L.E., Martin, T.D., Carr, B.M., and Webster, M.J. 2008 National Strength and Conditioning Association, Las Vegas, NV

Effect of the Hyperimmune Egg Supplement on Regulation of Insulin-Like Growth Factor-I. Rivera, L.E., C.G. Boland, and T.P. Scheett. 2008 Southeast American College of Sports Medicine, Birmingham, AL.

Effect of the Hyperimmune Egg Supplement on Anabolic Mediators of Muscle Repair. Boland, C.G., L.E. Rivera, and T.P. Scheett. 2008 Southeast American College of Sports Medicine, Birmingham, AL.

Increased Muscular Strength and Enhanced Muscle Repair with Hyperimmune Egg Protein Supplementation. Scheett, T.P., T.D. Martin, B.M. Carr, C.A. Koster, P.A. Celmer, J.A. Whitener, and M.J. Webster. 2007 National Strength and Conditioning Association, Atlanta, GA

Hyperimmune Egg Protein Decreases Submaximal Heart Rate and Increase Peak Power. Scheett, T.P., T.D. Martin, B.M. Carr, C.A. Koster, P.A. Celmer, J.A. Whitener, and M.J. Webster. 2007 American College of Sports Medicine, New Orleans, LA

IgY (Questions and Answers)


When should IgY Proteins be taken for maximum effect?
It is recommended that you take 1 serving in the morning or just before the start of a workout and 1-2 servings within 30 minutes of competed workout. On competition days where taxing your muscles is at a high additional servings can be consumed. For best results you should incorporate IgY Recovery Proteins into your daily nutritional regiment with a minimum of 1 serving daily.

Do Igy Recovery Proteins replace my current protein shake for muscle growth or mass?
No, IgY Proteins are very specific to repair and recovery and are not a global protein used for mass replacement. However consumption of IgY Recovery Proteins will help the effectiveness of global proteins by enhancing the delivery mechanism, the immune system. IgY proteins do not have to be taken separately and can be added directly to existing shake.

Are IgY Recovery Proteins effective for runners and cardio style sports athletes?
Yes, they are specific to recovery and not muscle mass. When a person trains for a race they tax their system and must recover. Protein has been shown to help that process. IgY Recovery Proteins have been proven to be more effective than global types of proteins for the specific job of recovery.

Can I take IgY Recovery Proteins if I am lactose intolerant?
Yes, IgY Recovery Proteins are 100% egg protein with no filler or additives.

Can I take IgY Recovery Proteins if I am allergic to egg?
You should avoid if you are sensitive to egg.

Is this product approved by the FDA?
No, the FDA does not have the authority to approve any product other than Pharmaceutical drugs, equipment and procedures. The main ingredient Hyperimmune Egg does hold an FDA Sa-GAS deRsignation. This hard to attain designation verifies that consumption of Hyperimmune Egg is safe and can be consumed without reservation.

Does IgY Recovery Proteins contain anything that is illegal and will cause me to fail a banned substance test?

NO... No.. No...

Igy Recovery Proteins are 100% all natural and contain absolutely no additives. 

An extensive examination of the product was presented to the FDA in order to gain Sa-GRAS designation.


Athletes are gaining a legal edge by using
100% all natural IgY Recovery Proteins

20% faster Recovery
16% increase in Endurance
9% Increase in Anaerobic Power
3% increase in Muscular Strength

(click here for more information on this groundbreaking study)

It’s not science fiction it’s science in action. A new and specific class of protein have been developed that leads to shorter recovery time, less muscle soreness and better overall performance, Igy Recovery Proteins.

It is widely accepted that your muscles need protein for proper recovery. Running, swimming, jumping, swinging, lifting, hitting, no matter what your activity, when you tax your muscles you must feed them protein for recovery. But what type of protein should you be taking?

The answer is now clear, IgY Recovery Proteins.

These novel and effective proteins are harvested from whole eggs developed using Hyperimmune technology. The development and process to preserve the specialized IgY proteins and other natural enhancements have been awarded patent protection and can only be found in IgY Recovery Proteins. These eggs are sometimes referred to as “supercharged eggs” for their complex combination of useful proteins, amino acids and immunoregulatory cofactors not found in a regular table egg. IgY proteins are found in common egg yolks but useful IgY proteins for repair on a molecular level are found in much greater numbers in Hyperimmune Eggs (30-1). How do they compare with other proteins? Most of protein supplements use low cost whey protein as the active ingredient. Whey protein however falls woefully short of delivering the specific proteins used by the body to repair muscle. Even egg whites contain only traces of these specific proteins. Both are great at providing global or non-specific proteins for muscle mass but are not very efficient at the complex job of repair and healing of the muscle. IgY Recovery Protein is the only supplement that provides these specialized proteins in a concentrated form.

HIE eggs also contain valuable amino acids, including popular branch chain amino acids used commonly for muscular energy and enhanced recovery. Athletes concerned about cholesterol from egg yolk and calorie intake need not worry when consuming IgY Recovery Protein. There is only 14 mg of Cholesterol per serving of IgY Protein verses 250 mg in a common table egg and only 20 calories.

Enhanced Delivery System
The specialized proteins in IgY Recovery Proteins are only part of the reason for its effectiveness. The product also has been proven to enhance the delivery of the proteins by maximizing the efficiency of body’s natural delivery and repair mechanism, the immune system. IgY Recovery Proteins contains immune cofactors that have been proven to help the bodies immune system function at maximum efficiency. This ensures the delivery and absorption of the proteins are at the highest rate possible.

Competitors Testimonies









Figure Competitor

I am a Figure Competitor, a class of body building that rewards more definition than size. My training is very regimented and I am very detailed when it comes to preparation. I have experienced astounding benefits from incorporating IgY Recovery Proteins into my routine. 

My trainer has been amazed at my progress, she asked me if I'd been taking something (I think implying steroids) and I told her "no way"! but this is what happens when your body recovers not only faster but better. 

I am a nurse and particularly careful about what I take, there is so much junk out there you must be careful. IgY Recovery Proteins is an all natural product that I think is a serious advancement in nutrition. I feel sorry for the athletes that feel they have to fill themselves up with harmful substances when all they really have to do is take IgY.

I am asked to try all sorts of nutritional products but I am naturally skeptical. I decided to try IgY Recovery because of the legitimate research on the product, not just about it’s effectiveness but the research on the safety of the product. I did not agree to spread the word about IgY until I did my own test in getting ready for the Arnold International Competition.

When I started my contest prep training this season on December 23rd I was about 21% body fat. January 2nd I was 18.9%. January 12th I was 16.5%. January 18th I was around 17% (no change-pretty normal for me at this stage). 

January 25th 14.2%!!!! February 8th I was 10.8%!!!! This was the best progress I have ever made. In two weeks I lost almost 4% body fat and gained 4% lean muscle mass!!! This is absolutely unheard of, especially for me. 

I did the work, IgY just made it more efficient and effective. Another important fact is that I did not experience the usual mood swings and hunger pains, I felt better physically and mentally than I have ever felt before a competition. 

Usually I end up with little energy and feel like crying, I can't stand myself!!! Not this time!!! I also work around 50 hours a week in the operating room and do 2 workouts everyday! I'm happy and full of energy and my physique looks incredible. The result in this case was a 2nd place finish, my best showing in an international competition. I really believe that this is the best recovery protein ever developed.



























I"ve been racing bicycles for over 30 years and have ridden for such notable teams as the United States Postal Service Masters Cycling team. Since 1991, I have been fortunate to win 7 Masters World Championships and 22 Masters National Championships. Trained as a research scientist, I am always looking for an extra edge to stay ahead of my competition. This becomes especially important as a masters racer. Recovery from training and racing becomes critically important to being and staying competitive.

Some years ago, I discovered IgY Recovery Protein. Although I was skeptical at first, I soon realized the power and performance advantage I received from using this unique product.

The ability to train at the intensity of racing, often leads to burnout and poor recovery. One of the key benefits of the IgY Recovery Protein was I could train with greater intensity, knowing that I would recover from my efforts and of course my recovery from racing was also enhanced. This allowed me to gain my top form more quickly as the season progressed and also to maintain a level of fitness which I had previously been unable to achieve.

But I also noticed other significant benefits. I found that during longer races, I was less fatigued and this benefit was so significant, I found myself wondering why everyone else was going so slow! Perhaps due to feeling less fatigued, but I found that I was more “in the game”, more mentally alert and able to respond breakaways and attacks when they occurred.

Finally, I discovered that the delayed onset muscle soreness (DOMS) that I experienced at the beginning of the season or when I ramped up my training was nearly eliminated. This benefit in my immune system was also realized in that I rarely got sick during the season so the ability to ward off illness was not compromised by my competitive endeavors.

I have tried so many different supplements and ergogenic aids over the past 30 years. I can say unequivocally, that IgY Recovery Protein has been the most effective and beneficial supplement that I have ever used!

Glen Winkel, Ph.D.









National Cross Country Coach
Trinidad and Tobago

I never really understood the power of recovery until I started taking IgY Recovery Proteins. The fatigue and soreness that I dealt with I thought was just part of the game. The hardest part was seeing performance diminish in multi day events. I am not just a Cross Country coach I also compete in Masters events. As a young man I did not give much thought to recovery now it is a big part of my training. IgY Recovery Proteins has enabled me to train harder and more often.

The muscle and knee soreness I experienced in the past is much less now than before. What I am most excited about however is my performance. I am running better times with each passing day and feeling much more sustained energy during competition. I really believe it has given me an edge. As a meet progresses each day I have been able to hold or lower my times. Young guys that I train with, are amazed at the difference and they all want to know what the old guy is doing. 

I guess the cat is out of the bag now, IgY Recovery Proteins is by far the best most effective training and performance aid I have ever found and I don’t have to worry about what is going in my body. IgY is all natural, I will never be without IgY Recovery Proteins for the rest of my career.

Kenrick Williams

                         To assure product integrity



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