Nitric Oxide Dump = New Exercise Routine


This sounds interesting. I think I will give it a try. Want to join me?….


 By Dr. Joseph Mercola

Having been an avid exerciser for nearly five decades, there’s no doubt in my mind that a comprehensive fitness routine is essential for optimal health. Health and fitness is an ongoing, lifelong journey, though. It’s important to take stock of where you are and to keep pushing yourself to new heights. At the same time, you need to listen to your body and be willing to fine-tune or completely alter your workout routine as your circumstances change.

As an example, for nearly 40 years my primary exercise was long-distance running, but as I got older, I realized there were healthier and far more effective forms of exercise. Once I switched from running to peak fitness high-intensity interval training (HIIT) and strength training, my fitness soared and my physique changed rather dramatically for the better.

A significant piece of the puzzle relates to how HIIT improves your mitochondria, and generates more of them. Mitochondria are tiny organelles found in nearly all of your cells, responsible for production of energy in the form of adenosine triphosphate (ATP). The more mitochondria you have and the healthier they are, the more energy your body can generate and the lower your risk of chronic diseases like arthritis, cancerheart disease and Alzheimer’s

Two Key Strategies to Help Your Fitness Soar in 2017

I still believe HIIT is the most effective and efficient way to reach your fitness goals, but I’ve further fine-tuned my approach and now use an even shorter routine that I believe is just as effective while being far safer, especially if you’re older or just starting out. Below, I’ll discuss this new technique, which I refer to as “the nitric oxide dump.”

The scientific literature also clearly shows that sitting for extended periods is a major, independent risk factor for chronic disease, even if you exercise regularly, so daily non-exercise movement is likely one of the most important fitness strategies for many — especially if you’re currently not exercising on a regular basis.

The reason for this is because sitting blocks a number of insulin-mediated systems, including muscular and cellular pathways that process blood sugar, triglycerides and cholesterol. Standing up — bearing your own body weight on your legs — activates all of these systems at the molecular level. I’ll review this below as well.

Super-Simple Way to Boost Your Health in Less Than 10 Minutes a Day

As mentioned, while I still endorse HIIT, I believe I’ve learned an even easier way to reap most if not all of the same benefits of a more elaborate HIIT protocol with just four simple movements — no weights or equipment required. Best of all, it only requires three minutes of your time, twice or three times a day, with at least two hours between sessions.

This is the nitric oxide (NO) dump exercise developed by Dr. Zach Bush. NO is an extremely important part of biochemical regulation, and understanding and controlling its formation has the potential for profound influences on your health. Most notably, NO:

  • Protects your heart by relaxing your blood vessels and lowering your blood pressure
  • Stimulates your brain
  • Kills bacteria and defends against tumor cells
  • Helps maintain homeostasis in your body

For a demonstration, see the video above. If you have previously watched this video, please review it again as I recently updated it to correct a couple of errors and omissions that sneaked into my previous video. A key component I forgot in my earlier video is to make sure you’re breathing through your nose and not your mouth. Your nose actually regulates more than 30 physical processes, including the release of NO, and of course serves to filter the air you breathe.

Compared to a regular HIIT protocol, the NO dump exercise is a far gentler strategy that can be done by just about anyone, regardless of your current level of fitness or age. You’d be hard-pressed to injure yourself doing this. Since you’re just using your body to perform simple knee bends and arm lifts, the exercise is more or less automatically customized to your current level of ability.

Yet, despite its simplicity, I’m convinced you’ll still obtain most of the benefits you get from HIIT. While I demonstrate 20 reps in the above video, it is best to start at 10 reps and gradually work your way up to 20. Remember, don’t do this more than every two hours, as it takes that long for the NO to be generated from eNOS (endothelial nitric oxide synthase).


UPDATE 7/1/20: Check out this recent post for a HIIT routine that takes less than 4 minutes that I’ve been doing lately and really like . Simple, quick and easy to fit in any time of the day. There’s also a Jin Shin Jyutsu routine at the end of the post for giving yourself a natural face lift! Good combo! 🙂


And for those of you wanting to have healthier teeth and gums AND save money on dental visits, check out my What’s New page for details about the Alternatives to Dentists program that comes with a 90-day money back guarantee, plus several bonuses, including a free dental care kit. You’ll also find information about free health e-books and other resources. 



p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

7 thoughts on “Nitric Oxide Dump = New Exercise Routine

  1. Sarah says:

    Hi Zirah 🙂 Both the exercise and the information about healthy teeth look interesting. I have bookmarked them to read later today. Thank you! 🙂 I’m getting ready to go out and see who wants to be seen. I love being outside in the early morning. I am going back this morning to a spot where I saw two young deer yesterday with the hope they will pass by there again. I was too far away for photos yesterday morning. There is a path through the trees on one side of the road so I know it is one of the deer walkways. They have lots of places to be so I might not see them again. I think it is worth a try. I will likely be surprised and see something else. 🙂 I hope you have a fun and happy weekend. 🙂 ❤


    • zirah1 says:

      Happy “hunting” on your outing! p. s. On one of my evening walks this past week I had a 2-bear experience……one crossed the road just a short distance ahead of me, and then when I decided to head in the opposite direction another crossed the road in front of me that way. Yipes! After that I was in high alert mode as I made my way back home. 🙂

      Liked by 1 person

      • Sarah says:

        Wow!! I am happy you were able to keep your distance from the bears! I imagine your heart rate went way up for a while after that.

        I haven’t seen a bear out and about at least since I have been an adult. I don’t know if there were any around when I was camping with my family as a child. There might have been since we were camping in the mountains.

        I didn’t end up seeing the deer this morning. It was a quiet and very pleasant walk around. A few rain drops fell at the end. I find fresh air to be healing and balancing so I am glad I went. The bison have been moved to a different field where they are easier to see. I didn’t see the elk. I am keeping a watch on them in hopes the older male will pose for a photo.


      • zirah1 says:

        HA! Yes, my heart rate did go up and usually I entertain myself on my walks w/ seeing how many rabbits I can spot, but after seeing the bears I totally had just getting home on my mind.

        Have a fun day tomorrow. I am planning on going to the annual Organicfest they have downtown each year and then am going to Earth Fare for some grocery shopping and to take part in their Wellness event, where they have samples, giveaways, etc. Last year I won one of the biggest gift baskets they had. Wish me luck this year! 🙂

        Liked by 1 person

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