1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,080 --> 00:00:18,119 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:18,200 --> 00:00:21,880 Speaker 1: have my studio done up for the new year, new 4 00:00:21,920 --> 00:00:28,360 Speaker 1: couch so I can take naps even better. I take 5 00:00:28,400 --> 00:00:33,200 Speaker 1: my naps. Not great at getting enough sleep at night. 6 00:00:33,960 --> 00:00:37,440 Speaker 1: I'm going to do a podcast on that very shortly 7 00:00:37,479 --> 00:00:42,640 Speaker 1: with a renowned sleep expert. But yeah, my studio feeling 8 00:00:42,640 --> 00:00:46,640 Speaker 1: good about it. I gotta have your space the way 9 00:00:46,680 --> 00:00:51,760 Speaker 1: you want it, your workspace, your workout space. And I 10 00:00:51,840 --> 00:00:56,000 Speaker 1: finally feel like, yeah, the studio, the office, we're there 11 00:00:56,280 --> 00:01:00,840 Speaker 1: so excited and excited to talk to you about this 12 00:01:00,960 --> 00:01:04,440 Speaker 1: topic that, of course I've touched on it numerous times, 13 00:01:04,440 --> 00:01:09,400 Speaker 1: but that's how we learn. We keep hammering home. I 14 00:01:09,440 --> 00:01:13,640 Speaker 1: will keep hammering home these messages in different ways from 15 00:01:13,680 --> 00:01:21,120 Speaker 1: different people, more research, more experts, and more people that 16 00:01:21,160 --> 00:01:24,520 Speaker 1: have done it. And what I love about this topic 17 00:01:24,600 --> 00:01:28,759 Speaker 1: for today is that I read this article and then 18 00:01:28,880 --> 00:01:32,160 Speaker 1: had one of the listeners reach out to me and 19 00:01:32,600 --> 00:01:35,160 Speaker 1: share this article and say, this is everything you've been 20 00:01:35,200 --> 00:01:39,800 Speaker 1: saying to us on your podcast. Thank you for bringing 21 00:01:39,880 --> 00:01:43,720 Speaker 1: us this information, and thank you for listening, and thank 22 00:01:43,760 --> 00:01:46,960 Speaker 1: you for sharing. I love hearing from you. And that's 23 00:01:46,959 --> 00:01:50,800 Speaker 1: why I give my Tom h Fit Twitter and Instagram 24 00:01:50,880 --> 00:01:54,320 Speaker 1: and fitness Disrupted dot com website at the end, so 25 00:01:54,360 --> 00:01:57,320 Speaker 1: that you can reach out. But this person reached out 26 00:01:57,320 --> 00:02:01,360 Speaker 1: through Twitter shared this article that I had read, but 27 00:02:01,400 --> 00:02:03,560 Speaker 1: it was so excited that they had read it too. 28 00:02:04,320 --> 00:02:05,800 Speaker 1: This was the first time I had heard from this 29 00:02:05,920 --> 00:02:11,079 Speaker 1: particular listener. And it's a great article, and I said, 30 00:02:11,120 --> 00:02:13,440 Speaker 1: you know what, I'm gonna do a quick podcast on 31 00:02:13,480 --> 00:02:19,680 Speaker 1: it because it just hammers home all of these seemingly 32 00:02:20,040 --> 00:02:23,839 Speaker 1: common sensical topics when it comes to exercise and weight 33 00:02:23,880 --> 00:02:30,359 Speaker 1: loss and being healthy. But we have more bad information 34 00:02:30,360 --> 00:02:35,680 Speaker 1: than ever before. We have more self proclaimed fitness gurus 35 00:02:35,720 --> 00:02:40,560 Speaker 1: than ever before, and that is a huge problem, the 36 00:02:40,639 --> 00:02:44,200 Speaker 1: access to bad information. With the good comes the bad. 37 00:02:44,280 --> 00:02:47,880 Speaker 1: We have more access to more fitness content and more 38 00:02:47,960 --> 00:02:51,120 Speaker 1: fitness technology, and you don't have to leave your home, 39 00:02:52,960 --> 00:02:56,639 Speaker 1: and you can get equipment so inexpensively and have access 40 00:02:56,639 --> 00:03:00,520 Speaker 1: to anyone anywhere in the world. But good and back. 41 00:03:02,840 --> 00:03:10,040 Speaker 1: And so this article summarized so perfectly my philosophy, the 42 00:03:10,120 --> 00:03:15,040 Speaker 1: latest research, and it's actually perfect way to start the 43 00:03:15,080 --> 00:03:18,959 Speaker 1: new year. As I record this show, it will hold 44 00:03:19,000 --> 00:03:21,639 Speaker 1: the test of time. It's evergreen, as they call it. 45 00:03:21,880 --> 00:03:26,160 Speaker 1: I want just about all of my chose to be evergreen, 46 00:03:26,200 --> 00:03:29,040 Speaker 1: which means no matter when you listen to it, it 47 00:03:29,120 --> 00:03:33,480 Speaker 1: will resonate, it will be valuable. But sometimes I like 48 00:03:33,560 --> 00:03:37,120 Speaker 1: to give little context to when I'm doing it. And yeah, 49 00:03:37,280 --> 00:03:40,920 Speaker 1: new Year's new resolutions, new goals, new people going to 50 00:03:40,960 --> 00:03:45,360 Speaker 1: the gym. But we can't keep doing the same stuff 51 00:03:45,960 --> 00:03:49,520 Speaker 1: and expecting different results. Yes, that is truly the definition 52 00:03:49,560 --> 00:03:56,560 Speaker 1: of insanity. And one of the main reasons people struggle 53 00:03:57,360 --> 00:04:00,360 Speaker 1: to hit their fitness goals is this focus on weight 54 00:04:00,640 --> 00:04:04,720 Speaker 1: from the get go and all of the bogus, garbage 55 00:04:05,320 --> 00:04:11,000 Speaker 1: information that you're given about how it's done. All right, 56 00:04:12,200 --> 00:04:17,360 Speaker 1: getting worked up what it was. The article's title new 57 00:04:17,440 --> 00:04:22,400 Speaker 1: science shows how exercise affects nearly every cell in the 58 00:04:22,480 --> 00:04:27,480 Speaker 1: body subtitle. Even if it doesn't move the scale much, 59 00:04:28,000 --> 00:04:32,680 Speaker 1: the benefits are tremendous, experts say, I wonder where you've 60 00:04:32,720 --> 00:04:37,400 Speaker 1: heard that before. Even if the scale doesn't move, the 61 00:04:37,400 --> 00:04:41,880 Speaker 1: benefits are tremendous. Not what you're hearing in late night 62 00:04:42,160 --> 00:04:48,480 Speaker 1: TV infomercials. Although those are going by the wayside, they're 63 00:04:48,520 --> 00:04:50,120 Speaker 1: still there, They're just not what they used to be. 64 00:04:51,640 --> 00:04:53,440 Speaker 1: But let me just say, if we go to a 65 00:04:53,520 --> 00:04:58,400 Speaker 1: quick break, it's not really new science. People. Yeah, there's 66 00:04:58,440 --> 00:05:05,240 Speaker 1: more of it, but the problem is that people think 67 00:05:05,320 --> 00:05:13,680 Speaker 1: this is new. We've been saying this certain people, myself included. 68 00:05:16,120 --> 00:05:18,719 Speaker 1: You don't focus on just weight loss. It will come 69 00:05:19,400 --> 00:05:23,840 Speaker 1: when you do it correctly. All right, when we get 70 00:05:23,839 --> 00:05:26,080 Speaker 1: back from this quick break and jump right into it, 71 00:05:27,200 --> 00:05:31,560 Speaker 1: weight loss exercise, the connections, the benefits, and how you 72 00:05:31,600 --> 00:05:34,600 Speaker 1: can finally be successful when you focus on the right 73 00:05:34,640 --> 00:05:38,080 Speaker 1: things in the right order and follow the scientific way. 74 00:05:38,880 --> 00:05:51,440 Speaker 1: All right, quick break, we'll be right back again. I'm 75 00:05:51,480 --> 00:05:55,760 Speaker 1: calling this episode. Wait just a minute, play on words 76 00:05:56,600 --> 00:06:01,000 Speaker 1: more about exercising the scale. You know, I have worked 77 00:06:01,120 --> 00:06:05,640 Speaker 1: with and for so many fitness companies over the years, 78 00:06:06,920 --> 00:06:12,359 Speaker 1: and one main issue I have pushed with them is 79 00:06:12,400 --> 00:06:15,800 Speaker 1: to take the focus off of weight loss. It is 80 00:06:15,960 --> 00:06:19,640 Speaker 1: next to impossible to do with these companies because that's 81 00:06:19,640 --> 00:06:22,800 Speaker 1: how they've sold equipment, and that's what people want, and 82 00:06:22,839 --> 00:06:27,920 Speaker 1: they want it right away. I understand that, but it's 83 00:06:27,960 --> 00:06:33,239 Speaker 1: not how your body works, and it is simple math 84 00:06:33,960 --> 00:06:38,520 Speaker 1: when it comes down to it. Why do you think 85 00:06:38,560 --> 00:06:42,600 Speaker 1: people struggle for all the reasons I've talked about in 86 00:06:42,680 --> 00:06:46,880 Speaker 1: all the podcasts so far the bad information and that 87 00:06:47,160 --> 00:06:57,599 Speaker 1: singular focus on weight loss and exercise. And the problem 88 00:06:57,640 --> 00:07:02,880 Speaker 1: that I have seeing realized over decades of doing this 89 00:07:03,640 --> 00:07:07,880 Speaker 1: is that the simple is made complex and the complex 90 00:07:08,000 --> 00:07:15,000 Speaker 1: is made simple. And that's a problem, all right. So 91 00:07:15,320 --> 00:07:18,360 Speaker 1: the headline new science shows how exercise effects nearly every 92 00:07:18,360 --> 00:07:20,640 Speaker 1: cell in the body. I get it, being a little 93 00:07:20,840 --> 00:07:24,840 Speaker 1: harsh on the writer, and you gotta get those clicks. 94 00:07:24,880 --> 00:07:27,360 Speaker 1: That's part of the problem. We'll talk about that shortly. 95 00:07:28,240 --> 00:07:32,600 Speaker 1: But there's more. I would change the word new to 96 00:07:33,200 --> 00:07:36,840 Speaker 1: more science, even more science shows how exercise affects nearly 97 00:07:36,840 --> 00:07:39,600 Speaker 1: every cell in the body. And what's not even in 98 00:07:39,600 --> 00:07:43,880 Speaker 1: that headline is is is that a positive? Obviously that's 99 00:07:44,640 --> 00:07:52,640 Speaker 1: what's assumed. But yeah, that is a huge part of 100 00:07:52,680 --> 00:07:55,240 Speaker 1: this show and what I do for a living and 101 00:07:55,240 --> 00:07:57,880 Speaker 1: will do for the rest of my life, bringing you 102 00:07:58,400 --> 00:08:04,160 Speaker 1: the myriad benefits of exercise. And when I say exercise, 103 00:08:04,240 --> 00:08:07,600 Speaker 1: that word is going to go away slowly because what 104 00:08:07,680 --> 00:08:13,200 Speaker 1: we're talking about is movement. We're talking about moving people 105 00:08:14,560 --> 00:08:16,400 Speaker 1: because you don't have to go to the gym, and 106 00:08:16,480 --> 00:08:18,600 Speaker 1: you don't have to do an hour, and you don't 107 00:08:18,600 --> 00:08:21,800 Speaker 1: have to do things you don't enjoy. But that's what 108 00:08:21,880 --> 00:08:23,800 Speaker 1: you've been told. And you don't have to do it 109 00:08:23,960 --> 00:08:27,720 Speaker 1: really hard all the time, and you don't have to 110 00:08:27,760 --> 00:08:32,360 Speaker 1: beat yesterday, and there is an offseason. These are all 111 00:08:32,440 --> 00:08:36,679 Speaker 1: topics of shows I've done in the past. And let 112 00:08:36,679 --> 00:08:40,719 Speaker 1: me just for argument's sake, it's in the article they 113 00:08:40,720 --> 00:08:44,960 Speaker 1: talk about a few of the benefits of exercise that 114 00:08:45,160 --> 00:08:48,720 Speaker 1: aren't the scale. And this is from these centers for 115 00:08:48,840 --> 00:08:52,440 Speaker 1: disease Control. I'm gonna listen them and then we go back. 116 00:08:52,679 --> 00:08:55,120 Speaker 1: So what do they have centers for disease control on 117 00:08:55,160 --> 00:09:00,520 Speaker 1: their website. Some of the benefits of exercise include sharper thinking, 118 00:09:01,520 --> 00:09:08,359 Speaker 1: less depression and anxiety, better sleep, help with weight management. 119 00:09:09,240 --> 00:09:11,880 Speaker 1: That's worded that way for a reason. That's the science. 120 00:09:11,920 --> 00:09:16,600 Speaker 1: I'll talk about that shortly, stronger bones and muscles, and 121 00:09:16,600 --> 00:09:21,239 Speaker 1: the number six. And this is not an exhaustive list 122 00:09:21,280 --> 00:09:24,640 Speaker 1: by any stretch of the imagination, but number six reduce 123 00:09:24,800 --> 00:09:28,559 Speaker 1: risks of heart disease, stroke, diabetes, cancers of the breast, 124 00:09:28,600 --> 00:09:34,400 Speaker 1: to colon, and other organs. Myriad benefits. Yes, one was 125 00:09:34,480 --> 00:09:39,800 Speaker 1: help with weight management, but it wasn't weight loss. That's 126 00:09:39,880 --> 00:09:46,240 Speaker 1: singular focus that you have been pushed and pushed by 127 00:09:46,240 --> 00:09:51,960 Speaker 1: the companies selling products and potions and programs and people. 128 00:09:53,280 --> 00:10:00,960 Speaker 1: There's something there the pas Okay, this isn't new, and 129 00:10:01,000 --> 00:10:04,400 Speaker 1: the fact that that was in the title said to me, 130 00:10:05,520 --> 00:10:07,560 Speaker 1: I gotta keep going forward with this stuff. So in 131 00:10:07,559 --> 00:10:10,240 Speaker 1: other words, like I oftentimes feel like I'm repeating myself. 132 00:10:10,280 --> 00:10:11,760 Speaker 1: And for those of you who listen to my podcast, 133 00:10:11,840 --> 00:10:14,840 Speaker 1: you're going, yeah, heard it, but you're gonna keep hearing it. 134 00:10:14,840 --> 00:10:16,680 Speaker 1: You're gonna hear it in different ways because you're gonna 135 00:10:16,760 --> 00:10:21,280 Speaker 1: learn different things. It's gonna resonate differently because the vast 136 00:10:21,320 --> 00:10:26,199 Speaker 1: majority of people don't know this and or don't believe it, 137 00:10:29,480 --> 00:10:34,400 Speaker 1: and it's the short term thinking and listen, we all 138 00:10:34,640 --> 00:10:41,120 Speaker 1: need to be ideally our healthiest weight and those are 139 00:10:41,200 --> 00:10:43,880 Speaker 1: not mutually exclusive. As I will end this podcast by 140 00:10:43,880 --> 00:10:48,000 Speaker 1: talking about. That's the problem is that the the messages 141 00:10:49,200 --> 00:10:55,640 Speaker 1: are mixed. But this article is so good, again because 142 00:10:55,679 --> 00:10:58,840 Speaker 1: I'm so aligned with it. But they have great quotes 143 00:10:58,880 --> 00:11:03,000 Speaker 1: from great people. Okay, let me start with this. Remember 144 00:11:03,040 --> 00:11:05,800 Speaker 1: how many times I talk about the math. This is 145 00:11:05,840 --> 00:11:12,360 Speaker 1: making the simple complex. Okay. Glenn Gasser, a professor of 146 00:11:12,440 --> 00:11:16,160 Speaker 1: exercise physiology at the College of Health Solutions at Arizona 147 00:11:16,200 --> 00:11:19,520 Speaker 1: State University in Phoenix, and I quote, we're talking about 148 00:11:19,520 --> 00:11:24,280 Speaker 1: the math. We're talking about exercise burning calories. He says 149 00:11:24,360 --> 00:11:27,560 Speaker 1: that can be completely undone by consuming one doughnut in 150 00:11:27,679 --> 00:11:30,520 Speaker 1: like what sixty seconds. So he's talking about burning calories 151 00:11:30,559 --> 00:11:34,120 Speaker 1: through a workout. So we can undo with eating in 152 00:11:34,160 --> 00:11:38,200 Speaker 1: a matter of minutes. What it took us to burn 153 00:11:38,440 --> 00:11:42,160 Speaker 1: that many calories over the course of many, many minutes 154 00:11:42,600 --> 00:11:49,920 Speaker 1: sometimes hours. That people is the math. It's unfortunate. It's 155 00:11:49,960 --> 00:11:53,160 Speaker 1: a little more complex. And I'll get to that as well, 156 00:11:53,920 --> 00:11:57,640 Speaker 1: because it goes to the hunger hormones. But when it 157 00:11:57,720 --> 00:12:06,080 Speaker 1: comes to how many cow worries you burn? That simple math, okay, 158 00:12:06,320 --> 00:12:08,800 Speaker 1: And they go on, while exercising may help people lose 159 00:12:08,800 --> 00:12:13,079 Speaker 1: weight and maintain the weight loss, Yes, that's going to happen. 160 00:12:13,160 --> 00:12:15,360 Speaker 1: You're going to lose some weight, You're gonna burn some 161 00:12:15,360 --> 00:12:20,440 Speaker 1: cowries and maintain it. People might overestimate how many cowies 162 00:12:20,520 --> 00:12:23,920 Speaker 1: they burn when they are working out. It's not that 163 00:12:24,040 --> 00:12:27,720 Speaker 1: they might overestimate. Not only do the vast majority of 164 00:12:27,720 --> 00:12:34,880 Speaker 1: people vast maturity overestimate, so do the machines. I've talked 165 00:12:34,920 --> 00:12:40,319 Speaker 1: about that the vast majority of your fit trackers, they 166 00:12:40,360 --> 00:12:49,240 Speaker 1: don't underestimate, grossly overestimate oftentimes, and so this is why 167 00:12:49,440 --> 00:12:51,760 Speaker 1: people go, wait, I just started running or training for 168 00:12:51,800 --> 00:12:53,760 Speaker 1: a marathon, half marathon something like that, Why am I 169 00:12:53,800 --> 00:12:58,760 Speaker 1: gaining weight? Well, you're overestimating how many cowies you burn. 170 00:13:00,320 --> 00:13:03,480 Speaker 1: Your fittech is overestimating how many cowies you burn, and 171 00:13:03,480 --> 00:13:08,600 Speaker 1: your reward eating oftentimes as a result. That's the math. 172 00:13:11,240 --> 00:13:13,600 Speaker 1: And in the article they say also they simply may 173 00:13:13,640 --> 00:13:16,480 Speaker 1: not do enough to move the scale. I'm gonna say, 174 00:13:16,840 --> 00:13:21,960 Speaker 1: yout ndred calories. If you just exercise and focus on that, 175 00:13:22,080 --> 00:13:27,079 Speaker 1: change nothing about your diet. That's hard. That's that takes 176 00:13:27,200 --> 00:13:32,520 Speaker 1: a while because of the math carries to lose one 177 00:13:32,559 --> 00:13:36,800 Speaker 1: pound as five hundred calories a day. Now, I know this. 178 00:13:37,000 --> 00:13:39,959 Speaker 1: Every time I do this math it sounds depressing. It's not. 179 00:13:40,360 --> 00:13:43,559 Speaker 1: It can be done when you realize how it's all 180 00:13:43,559 --> 00:13:47,679 Speaker 1: connected and the excessive moderation component that goes into it. 181 00:13:47,679 --> 00:13:52,520 Speaker 1: It's really easy when you understand the concepts and you 182 00:13:52,600 --> 00:13:55,520 Speaker 1: take all the concepts together. When you try to pull 183 00:13:55,559 --> 00:13:57,680 Speaker 1: them out, as all of these articles and gurus and 184 00:13:57,760 --> 00:14:02,360 Speaker 1: products and potions do to sell some thing, that's when 185 00:14:02,360 --> 00:14:08,640 Speaker 1: it's really hard. That's when it's impossible to do long term, okay. 186 00:14:08,679 --> 00:14:10,320 Speaker 1: So in the article and they say they simply may 187 00:14:10,360 --> 00:14:13,800 Speaker 1: not do enough exercise to move the scale. If you 188 00:14:13,920 --> 00:14:16,880 Speaker 1: just exercise to move the scale, you can lose water weight. 189 00:14:17,040 --> 00:14:19,040 Speaker 1: You can move the scale too. It could be meaningless 190 00:14:19,400 --> 00:14:22,880 Speaker 1: done that show I lose four pounds of water when 191 00:14:22,880 --> 00:14:24,760 Speaker 1: I exercise in a hot environment. Doesn't have to be 192 00:14:24,840 --> 00:14:29,000 Speaker 1: super hot either. I sweat like crazy. And so this 193 00:14:29,040 --> 00:14:32,440 Speaker 1: is where the scale can be so problematic and why 194 00:14:32,520 --> 00:14:34,560 Speaker 1: you don't want to focus on it, why you want 195 00:14:34,560 --> 00:14:37,200 Speaker 1: to focus on what all of the other benefits that 196 00:14:37,240 --> 00:14:44,920 Speaker 1: I just listed first, the weight will come. They're not 197 00:14:45,040 --> 00:14:52,920 Speaker 1: mutually exclusive, okay. And they finish up this math section 198 00:14:52,920 --> 00:14:55,720 Speaker 1: in the article, and I love this by saying that 199 00:14:55,760 --> 00:14:58,400 Speaker 1: thirty minute cardio workout that if you sweaty and breathless, 200 00:14:58,400 --> 00:15:00,880 Speaker 1: may have felt like a grueling marath on, but it 201 00:15:00,960 --> 00:15:04,880 Speaker 1: may have burned two hundred fact they say only two 202 00:15:04,960 --> 00:15:07,640 Speaker 1: hundred to three cowries. I took the word only out 203 00:15:07,680 --> 00:15:10,320 Speaker 1: just because I say frequently here. You gotta stop saying 204 00:15:10,320 --> 00:15:16,320 Speaker 1: justin only. Why do I say that? Because when you 205 00:15:16,680 --> 00:15:20,880 Speaker 1: only focus on those numbers, Oh my gosh, I only 206 00:15:21,000 --> 00:15:25,400 Speaker 1: burned three hundred calories in half hour. This is where 207 00:15:25,400 --> 00:15:28,200 Speaker 1: they make the complex simple. It's not just about the 208 00:15:28,200 --> 00:15:31,920 Speaker 1: cows you burn in that session. There's the epoch effect 209 00:15:31,960 --> 00:15:34,520 Speaker 1: when you do hit that's something it's not even what 210 00:15:34,560 --> 00:15:36,640 Speaker 1: I'm talking about here though, And those are the additional 211 00:15:36,640 --> 00:15:40,840 Speaker 1: carroas you burned after the workout is over. But it 212 00:15:40,880 --> 00:15:44,520 Speaker 1: goes to the mental side and the behavioral side. So 213 00:15:44,560 --> 00:15:46,680 Speaker 1: in other words, you burn three hundred calories, you get 214 00:15:46,760 --> 00:15:48,760 Speaker 1: up in the morning, you get that great workout in, 215 00:15:48,840 --> 00:15:51,520 Speaker 1: you get that hit a serotonin, you burn two hundred, 216 00:15:51,640 --> 00:15:54,720 Speaker 1: three hundred cowies. I'm gonna take the only out. Then, 217 00:15:54,760 --> 00:15:57,160 Speaker 1: what do you do? You feel good? You go upstairs 218 00:15:57,200 --> 00:15:59,080 Speaker 1: if you have the home gym downstairs like I do, 219 00:16:00,240 --> 00:16:05,200 Speaker 1: and you make a healthy breakfast. And it's all connected. 220 00:16:06,720 --> 00:16:09,120 Speaker 1: So it's not just what happens in a snapshot of time. 221 00:16:09,320 --> 00:16:13,240 Speaker 1: It's what all of these seemingly small and I love 222 00:16:13,320 --> 00:16:15,960 Speaker 1: that that's going to be in one of the final 223 00:16:16,040 --> 00:16:18,800 Speaker 1: quotes I give you from one of these exercise physiologists 224 00:16:18,800 --> 00:16:20,520 Speaker 1: as well. Did you hear from me all the time? 225 00:16:21,640 --> 00:16:26,120 Speaker 1: The seemingly small steps all add up when you try 226 00:16:26,160 --> 00:16:32,640 Speaker 1: to take huge steps, they end. Okay, let's take another 227 00:16:32,880 --> 00:16:36,520 Speaker 1: quick break and when we come back and get into 228 00:16:36,600 --> 00:16:40,000 Speaker 1: all that great quotes just from the best of the 229 00:16:40,000 --> 00:16:44,440 Speaker 1: best people that I'm gonna hopefully have on this show too, 230 00:16:44,480 --> 00:16:47,040 Speaker 1: because these are the ones we need to hear from 231 00:16:47,080 --> 00:16:48,760 Speaker 1: in person as well. All right, quick break, we'll be 232 00:16:48,840 --> 00:17:02,040 Speaker 1: right back all talking about Wait just a minute, more 233 00:17:02,040 --> 00:17:06,320 Speaker 1: about exercise and the scale and the myriad benefits of exercise. 234 00:17:07,480 --> 00:17:12,760 Speaker 1: You need to hear that over and over. And as 235 00:17:12,800 --> 00:17:16,600 Speaker 1: I say this, we're still in COVID. It's two years in. People, 236 00:17:17,359 --> 00:17:19,879 Speaker 1: do you want to know you're the best, most effective 237 00:17:20,000 --> 00:17:26,200 Speaker 1: ppe personal protective equipment, a healthy immune system. I'm waiting 238 00:17:26,240 --> 00:17:28,920 Speaker 1: two years in want to get into this. I'm gonna 239 00:17:28,920 --> 00:17:33,439 Speaker 1: get angry. I'm waiting for the health community, the people 240 00:17:33,480 --> 00:17:41,760 Speaker 1: that aren't talking about exercise and nutrition and comorbidities and 241 00:17:41,800 --> 00:17:46,840 Speaker 1: how all of the bad information about exercise and nutrition 242 00:17:48,960 --> 00:17:54,480 Speaker 1: coming back to haunt us. To stop focusing on weight. 243 00:17:54,960 --> 00:17:57,760 Speaker 1: My gosh, if you want context now about how important 244 00:17:57,800 --> 00:18:04,080 Speaker 1: it is to be healthy, you got it. Getting perilously 245 00:18:04,119 --> 00:18:05,760 Speaker 1: close to going off on that tangent, but I'm not 246 00:18:05,800 --> 00:18:08,600 Speaker 1: going to. All Right, so we're talking about weight and 247 00:18:08,880 --> 00:18:13,080 Speaker 1: exercise and the connection again, making the complex simple and 248 00:18:13,119 --> 00:18:16,119 Speaker 1: simple complex. That is a huge problem. What do I 249 00:18:16,160 --> 00:18:18,000 Speaker 1: mean by that? I give you a couple of examples, 250 00:18:18,520 --> 00:18:25,840 Speaker 1: all right, but it's all connected movement, eating, motivation, feeling 251 00:18:25,840 --> 00:18:29,960 Speaker 1: good about yourself, mental health. So you can't pull those 252 00:18:30,000 --> 00:18:32,440 Speaker 1: calories out and go, oh my gosh, I only burn 253 00:18:32,520 --> 00:18:38,000 Speaker 1: three dred calories. It's connected. And when you do the 254 00:18:38,119 --> 00:18:41,760 Speaker 1: strength training and you do the cardio, and you do 255 00:18:41,800 --> 00:18:44,159 Speaker 1: the flexibility work a little of that and you do 256 00:18:44,240 --> 00:18:46,399 Speaker 1: your core training so your back doesn't hurt, so you 257 00:18:46,480 --> 00:18:53,320 Speaker 1: move more, so you feel better about yourself. This doesn't 258 00:18:53,320 --> 00:18:56,600 Speaker 1: sell those garbage programs like the one I just saw 259 00:18:56,640 --> 00:19:01,959 Speaker 1: again about diet for your body type, exercises for your 260 00:19:02,000 --> 00:19:05,280 Speaker 1: body type. Let me go there, jumping ahead. Yeah, you 261 00:19:05,320 --> 00:19:08,320 Speaker 1: know one of these pop up ads. Oh my gosh. 262 00:19:08,440 --> 00:19:11,000 Speaker 1: Another fitness guru who by the way, looked to be 263 00:19:11,000 --> 00:19:16,240 Speaker 1: about twenty five. Now I didn't have a PhD at 264 00:19:16,920 --> 00:19:19,520 Speaker 1: you know. Maybe he was the savant who just got 265 00:19:19,560 --> 00:19:23,879 Speaker 1: out of his you know, eight years of immersive study 266 00:19:23,880 --> 00:19:28,040 Speaker 1: of exercise physiology. No, he had some good genetics and 267 00:19:28,200 --> 00:19:33,399 Speaker 1: was literally projecting who he was in his messaging it 268 00:19:33,920 --> 00:19:40,480 Speaker 1: is program. He was the charlatan promoting another got to 269 00:19:40,560 --> 00:19:43,119 Speaker 1: know your body type a secret and he worked with 270 00:19:43,160 --> 00:19:47,159 Speaker 1: the celebrities. I worked with celebrities, and guess what, everything 271 00:19:47,160 --> 00:19:49,080 Speaker 1: I'm telling you and have told you for the past 272 00:19:49,080 --> 00:19:51,760 Speaker 1: couple of years on this podcast, everything I did with them, 273 00:19:51,760 --> 00:19:57,960 Speaker 1: no different, no different. But this guy was saying the 274 00:19:58,000 --> 00:19:59,880 Speaker 1: secrets like you're like, you're not gonna find out because 275 00:20:00,040 --> 00:20:03,679 Speaker 1: way the celebrities now get in shape. And by the way, 276 00:20:03,840 --> 00:20:07,600 Speaker 1: there were celebrities I worked with who yes, took performance 277 00:20:07,600 --> 00:20:12,199 Speaker 1: and hancing drugs. Not for me, not with me. But 278 00:20:12,320 --> 00:20:15,960 Speaker 1: that's the truth. These are movie stars. They do things 279 00:20:16,000 --> 00:20:18,520 Speaker 1: differently because they're going off on a tangent. But this 280 00:20:18,600 --> 00:20:23,199 Speaker 1: is this is what I do because you're paying a 281 00:20:23,240 --> 00:20:24,840 Speaker 1: lot of money to see these people that you don't 282 00:20:24,880 --> 00:20:32,040 Speaker 1: want to be like you oversimplifying, but action stars, they're 283 00:20:32,080 --> 00:20:37,480 Speaker 1: not just taking protein and creating. Okay, end of story. 284 00:20:37,760 --> 00:20:41,560 Speaker 1: But yes, another charlatan, another one confusing, muddying the waters, 285 00:20:41,800 --> 00:20:49,119 Speaker 1: spending money to get clicks, selling a program based on 286 00:20:49,480 --> 00:20:55,400 Speaker 1: nothing except playing into your weaknesses and hopes. And that's 287 00:20:55,440 --> 00:20:58,159 Speaker 1: why I have such a problem with it. Enough, okay, 288 00:20:58,520 --> 00:21:00,720 Speaker 1: but yeah, there's more bad information. Ever before I have 289 00:21:00,880 --> 00:21:04,359 Speaker 1: to hit on that again. You know, in the past 290 00:21:04,400 --> 00:21:05,840 Speaker 1: you had to buy a book, you had to buy 291 00:21:05,840 --> 00:21:09,840 Speaker 1: a magazine. You go out and do something. Now it's 292 00:21:09,880 --> 00:21:12,520 Speaker 1: on your phone. It's an ad pushed like that guy 293 00:21:12,720 --> 00:21:17,080 Speaker 1: was to me. And it's all day long. And so 294 00:21:17,760 --> 00:21:20,359 Speaker 1: that's a problem. And when we go back to the 295 00:21:20,400 --> 00:21:25,959 Speaker 1: title of this article that gave rise to this podcast, 296 00:21:26,400 --> 00:21:33,200 Speaker 1: new science shows how it's not really new, it's not okay, 297 00:21:33,240 --> 00:21:35,880 Speaker 1: but people have to start embracing it. Let me read 298 00:21:35,960 --> 00:21:39,200 Speaker 1: another quote from one of the experts in this piece. 299 00:21:39,320 --> 00:21:42,000 Speaker 1: Research shows that exercise affects pretty much every cell in 300 00:21:42,040 --> 00:21:45,440 Speaker 1: the body. Not just our heart. That's important, people, that's 301 00:21:45,440 --> 00:21:49,240 Speaker 1: really important. Uh, not just our muscles, but it affects 302 00:21:49,320 --> 00:21:53,640 Speaker 1: all the other organs as well. Exercise is something that 303 00:21:53,800 --> 00:21:57,479 Speaker 1: is vital for good health. And again I'm gonna take 304 00:21:57,480 --> 00:22:00,720 Speaker 1: the word exercise out and say movement. You know, we 305 00:22:00,760 --> 00:22:03,679 Speaker 1: didn't evolved to go to the gym. We have all 306 00:22:03,760 --> 00:22:12,000 Speaker 1: to move, okay, And so let's go back one final time, hopefully. 307 00:22:12,040 --> 00:22:16,439 Speaker 1: But these experts, these celebrities, these instagram posts that you 308 00:22:16,480 --> 00:22:19,800 Speaker 1: read and oh my gosh, there's a guy I don't 309 00:22:19,880 --> 00:22:23,760 Speaker 1: usually and I won't hear use names not necessary selling 310 00:22:23,760 --> 00:22:26,840 Speaker 1: a product. And and one of the quotes is and 311 00:22:26,880 --> 00:22:32,560 Speaker 1: I'm paraphrasing here, strength training is stupid. Cardio is a 312 00:22:32,560 --> 00:22:36,000 Speaker 1: four letter word. But use my product. And all these 313 00:22:36,040 --> 00:22:38,560 Speaker 1: people that keep saying cardio cardio is is a waste 314 00:22:38,560 --> 00:22:41,919 Speaker 1: of time. Now, I don't want you getting on an 315 00:22:41,920 --> 00:22:45,160 Speaker 1: elliptical for three hours and thinking that you can eat 316 00:22:45,200 --> 00:22:49,280 Speaker 1: whatever you want. But we need to move because we 317 00:22:49,320 --> 00:22:52,400 Speaker 1: sit all day. So cardio is not a waste of time. 318 00:22:52,440 --> 00:22:55,440 Speaker 1: Cardio is something that will prevent help prevent the number 319 00:22:55,480 --> 00:23:00,760 Speaker 1: one cause of death, heart disease. But what this article 320 00:23:01,080 --> 00:23:04,600 Speaker 1: is highlighting is that research shows that doing so much 321 00:23:04,680 --> 00:23:07,720 Speaker 1: more things we don't even know, we're learning every day. 322 00:23:07,760 --> 00:23:11,080 Speaker 1: I will give them that, And that's what makes my 323 00:23:11,200 --> 00:23:14,119 Speaker 1: job so exciting and fun is to constantly bring you 324 00:23:14,160 --> 00:23:17,679 Speaker 1: good news, not bad news. Not that you can't do something, 325 00:23:17,840 --> 00:23:20,840 Speaker 1: not that it's your genetics. No, that Actually the more 326 00:23:20,920 --> 00:23:24,119 Speaker 1: research that's done, and there's not a heck of a 327 00:23:24,160 --> 00:23:26,320 Speaker 1: lot into so many areas of exercises as much as 328 00:23:26,320 --> 00:23:29,760 Speaker 1: people think there is. And as I've talked about before, 329 00:23:30,080 --> 00:23:33,679 Speaker 1: you know there are limitations to the studies. Yeah, but 330 00:23:33,720 --> 00:23:38,080 Speaker 1: it's constantly good news. It's not bad news, it's great news. 331 00:23:38,119 --> 00:23:41,160 Speaker 1: When it comes to the mirriad benefits of moving more 332 00:23:41,160 --> 00:23:45,680 Speaker 1: and eating better and and having a positive outlook. By 333 00:23:45,680 --> 00:23:51,119 Speaker 1: the way, speaking of that, Betty White just died and 334 00:23:51,160 --> 00:23:53,880 Speaker 1: one of the greatest lines I heard from someone told 335 00:23:53,880 --> 00:23:58,520 Speaker 1: a story about her talking about positive attitude, said that 336 00:23:58,640 --> 00:24:01,480 Speaker 1: someone came up to Betty White and said, you know 337 00:24:01,520 --> 00:24:04,480 Speaker 1: what I hate, and Buddy White stopped the person and said, 338 00:24:05,000 --> 00:24:07,119 Speaker 1: I don't care. I don't want to know about it. 339 00:24:08,480 --> 00:24:16,520 Speaker 1: In other words, focus on the positive. It's all connected mindset, movement, motivation, behaviors. 340 00:24:16,840 --> 00:24:25,000 Speaker 1: All right, So let's get to the being overweight and exercise, 341 00:24:25,040 --> 00:24:28,159 Speaker 1: because that's a common topic. And this is what I 342 00:24:28,160 --> 00:24:30,399 Speaker 1: alluded to at the start. You know, can you be 343 00:24:30,520 --> 00:24:37,439 Speaker 1: overweight and healthy? It's yes, but no, okay. One of 344 00:24:37,440 --> 00:24:40,560 Speaker 1: the researchers, and I quote shows that research shows that 345 00:24:41,000 --> 00:24:45,760 Speaker 1: people who are overweight but exercise regularly still reap many 346 00:24:45,800 --> 00:24:49,720 Speaker 1: health benefits. So that is what I'm saying, And don't 347 00:24:49,800 --> 00:25:00,760 Speaker 1: mix the message. Being overweight carries numerous negative issues health outcomes, right, 348 00:25:00,960 --> 00:25:03,600 Speaker 1: not the least of which is just pressure on our joints. People, 349 00:25:03,600 --> 00:25:04,800 Speaker 1: if you want to go there, if you want to 350 00:25:04,800 --> 00:25:09,800 Speaker 1: just be you know, simplify running three times a week 351 00:25:09,800 --> 00:25:11,919 Speaker 1: for thirty minutes. You think that is problematic if you're 352 00:25:11,920 --> 00:25:13,680 Speaker 1: a healthy weight and bad for your knees? Or do 353 00:25:13,720 --> 00:25:16,400 Speaker 1: you think carrying around forty extra pounds twenty four hours 354 00:25:16,440 --> 00:25:20,879 Speaker 1: a day is okay? But they're not mutually exclusive. But 355 00:25:22,080 --> 00:25:24,919 Speaker 1: this is the takeaway. This is where the messages gets mixed. 356 00:25:25,119 --> 00:25:28,080 Speaker 1: You don't stop exercising because that scale is not moving. 357 00:25:28,240 --> 00:25:30,760 Speaker 1: You're doing incredible things for your body and your mind. 358 00:25:31,280 --> 00:25:33,520 Speaker 1: And if you do it long enough and you make 359 00:25:33,640 --> 00:25:38,400 Speaker 1: all the other small changes people, the scale will move. 360 00:25:39,800 --> 00:25:43,439 Speaker 1: The scale will move if you give it time. Have 361 00:25:43,520 --> 00:25:50,960 Speaker 1: to change many things in small ways and be consistent. Alright, 362 00:25:50,960 --> 00:25:55,080 Speaker 1: a couple more great quotes, just again reinforce the message 363 00:25:55,119 --> 00:25:58,119 Speaker 1: I'm bringing you all the time. Physical activity works on 364 00:25:58,200 --> 00:26:01,120 Speaker 1: multiple mechanisms within the body, and that's how it could 365 00:26:01,200 --> 00:26:07,280 Speaker 1: potentially help prevent chronic conditions and therefore also prevent early deaths. 366 00:26:08,200 --> 00:26:13,280 Speaker 1: And that was a researcher from the University of Massachusetts Amherst. Okay, 367 00:26:14,040 --> 00:26:19,639 Speaker 1: let me give you one more quick aside of sorts. 368 00:26:19,680 --> 00:26:22,360 Speaker 1: Remember I did the podcast on ten thousand steps. Where 369 00:26:22,359 --> 00:26:26,879 Speaker 1: did that come from? You didn't listen to that podcast? 370 00:26:26,920 --> 00:26:30,879 Speaker 1: Go find that one. But that's why this article is 371 00:26:30,880 --> 00:26:32,679 Speaker 1: so great on so many levels. They talk about that, 372 00:26:32,760 --> 00:26:36,359 Speaker 1: and they say even walking significantly fewer than they often 373 00:26:36,400 --> 00:26:40,800 Speaker 1: recommended ten thousand steps promote longevity. And they talked about 374 00:26:40,800 --> 00:26:44,400 Speaker 1: a study. Talked about these studies as well. Middle aged 375 00:26:44,440 --> 00:26:46,920 Speaker 1: people who walked at least seven thousand steps a day 376 00:26:46,920 --> 00:26:50,840 Speaker 1: on average, we're about fi to sev less likely to 377 00:26:50,880 --> 00:26:53,959 Speaker 1: die of cancer, heart disease, or other causes over the 378 00:26:54,000 --> 00:27:00,119 Speaker 1: next decade than those who walked less. Walking movement, not 379 00:27:00,240 --> 00:27:03,920 Speaker 1: ten thousand steps. That's your goal, awesome, But if you're 380 00:27:03,920 --> 00:27:06,399 Speaker 1: walking two thousand to begin with, that's a huge jump, 381 00:27:08,400 --> 00:27:10,320 Speaker 1: and there's some days you can't get there. I think 382 00:27:10,359 --> 00:27:15,440 Speaker 1: having goals are great. No one is more into goal 383 00:27:15,480 --> 00:27:18,520 Speaker 1: setting than me. But there's gotta be a reason. It's 384 00:27:18,520 --> 00:27:22,960 Speaker 1: gotta be doable, it's gotta be there's gonna be a 385 00:27:22,960 --> 00:27:25,040 Speaker 1: scientific reason for it, all right. So in other words, 386 00:27:25,080 --> 00:27:27,160 Speaker 1: don't beat yourself up because you're not hitting ten thousand 387 00:27:27,200 --> 00:27:29,359 Speaker 1: steps every day, especially if you're not starting from there. 388 00:27:30,440 --> 00:27:33,080 Speaker 1: All movement counts, all right. Let me give you a 389 00:27:33,119 --> 00:27:38,080 Speaker 1: couple of final quotes. Love this. Dr Robert Salis Okay. 390 00:27:38,119 --> 00:27:40,040 Speaker 1: He was president of the a C. S M. The 391 00:27:40,080 --> 00:27:42,439 Speaker 1: American College of sports medicine from two thousand seven to 392 00:27:42,440 --> 00:27:44,879 Speaker 1: two thou eight he inspired and I love this and 393 00:27:44,960 --> 00:27:47,520 Speaker 1: have friends that were involved with this. Myself included the 394 00:27:47,560 --> 00:27:52,760 Speaker 1: exercises Medicine campaign, saying that doctors should prescribe exercises medicine. 395 00:27:53,240 --> 00:27:56,760 Speaker 1: There's an amazing concept. The problem is, can't monetize that 396 00:27:57,200 --> 00:27:59,040 Speaker 1: in the way that you can all the other stuff. 397 00:27:59,359 --> 00:28:02,000 Speaker 1: I'm not gonna get into that. What does he say? 398 00:28:02,000 --> 00:28:03,840 Speaker 1: Though it gonna give you a couple of awesome quotes 399 00:28:03,880 --> 00:28:06,840 Speaker 1: to wrap this up from him, you need to hear 400 00:28:06,880 --> 00:28:10,960 Speaker 1: it from other people as well. He says, sedentary people 401 00:28:11,000 --> 00:28:15,240 Speaker 1: who get moving can start feeling better right away. The 402 00:28:15,359 --> 00:28:18,920 Speaker 1: first thing is mental health. He says, that is almost 403 00:28:18,960 --> 00:28:22,360 Speaker 1: the first thing people notice. I feel better, I have 404 00:28:22,480 --> 00:28:26,480 Speaker 1: more energy, I sleep better. But then you could just 405 00:28:26,520 --> 00:28:28,960 Speaker 1: go down the list of chronic diseases. I couldn't tell 406 00:28:29,000 --> 00:28:32,920 Speaker 1: you a disease that isn't helped by it, from diabetes 407 00:28:32,920 --> 00:28:35,880 Speaker 1: to heart disease, to blood pressure to cholesterol to cancer, 408 00:28:36,560 --> 00:28:40,920 Speaker 1: on and on. Every single time you go for a walk, 409 00:28:41,160 --> 00:28:43,640 Speaker 1: every single time you get on the floor and stretch, 410 00:28:43,960 --> 00:28:47,200 Speaker 1: every single time you do a set of push ups, 411 00:28:48,960 --> 00:28:52,360 Speaker 1: you're doing something great for your body. You may not 412 00:28:52,400 --> 00:28:54,560 Speaker 1: see it on the scale. You most likely won't. You 413 00:28:54,640 --> 00:28:56,640 Speaker 1: momist likely won't see it. You know when you will 414 00:28:56,680 --> 00:28:59,400 Speaker 1: see it if you do it long enough, when you 415 00:28:59,400 --> 00:29:02,400 Speaker 1: go to the doctor and you get your numbers, and 416 00:29:02,440 --> 00:29:04,560 Speaker 1: you know you will see it and feel it right away. 417 00:29:04,560 --> 00:29:11,920 Speaker 1: As Dr Saalas said immediately. That's how it's connected. That's 418 00:29:11,960 --> 00:29:14,520 Speaker 1: the systems theory that I talked about when it comes 419 00:29:14,560 --> 00:29:20,760 Speaker 1: to being healthy, getting that hit of sarah tonin feel 420 00:29:20,800 --> 00:29:27,320 Speaker 1: good hormones that comes from moving more. Okay, that's instantaneous. 421 00:29:28,440 --> 00:29:31,560 Speaker 1: That's why I'm doing it for my sanity, not my 422 00:29:31,680 --> 00:29:36,040 Speaker 1: vanity right now, although that will come if I do 423 00:29:36,120 --> 00:29:41,520 Speaker 1: it for my sanity enough. The body changes doesn't matter 424 00:29:41,560 --> 00:29:43,719 Speaker 1: the reason you start look better, feel better, live longer. 425 00:29:45,080 --> 00:29:53,080 Speaker 1: The other to come. They can't not. Final quotes wrapping 426 00:29:53,120 --> 00:29:57,280 Speaker 1: this up. Oh my gosh. I never met Salas and 427 00:29:57,320 --> 00:29:59,000 Speaker 1: I have not had him on the show, but I 428 00:29:59,040 --> 00:30:04,400 Speaker 1: have to. He says he encourages patients who don't exercise 429 00:30:04,440 --> 00:30:07,040 Speaker 1: to start small. I wonder where we've heard that before. 430 00:30:07,720 --> 00:30:10,959 Speaker 1: The curve is very steep in terms of the benefits. 431 00:30:10,960 --> 00:30:15,480 Speaker 1: He said, doing just a little bit gives tremendous benefits. 432 00:30:16,040 --> 00:30:19,560 Speaker 1: To take the word just out doing a little bit 433 00:30:20,560 --> 00:30:24,920 Speaker 1: gives tremendous benefits, and he says, so I try to 434 00:30:24,960 --> 00:30:27,880 Speaker 1: focus on those smaller pieces instead of feeling like you 435 00:30:27,920 --> 00:30:29,600 Speaker 1: have to join a gym where you have to do 436 00:30:29,640 --> 00:30:33,760 Speaker 1: all this. Just go out and walk. And finally, he 437 00:30:33,800 --> 00:30:37,160 Speaker 1: says he also encourages patients to keep going even if 438 00:30:37,200 --> 00:30:40,000 Speaker 1: they aren't losing weight. Too often, he said, this singular 439 00:30:40,040 --> 00:30:42,040 Speaker 1: focus on their weight and thinking that you know, if 440 00:30:42,040 --> 00:30:44,640 Speaker 1: I don't lose weight, the exercise was not helpful to me, 441 00:30:46,400 --> 00:30:47,960 Speaker 1: and a lot of them use that as a reason 442 00:30:48,000 --> 00:30:53,680 Speaker 1: to stop. That is everyone. That is just about everyone, 443 00:30:54,360 --> 00:30:59,920 Speaker 1: because that's what you've been told weight loss. Go to 444 00:31:00,080 --> 00:31:02,680 Speaker 1: the gym, lose this weight, lose number of the x 445 00:31:02,800 --> 00:31:09,080 Speaker 1: number of pounds in X number of weeks. My dream 446 00:31:10,040 --> 00:31:15,760 Speaker 1: of the displays on cardio equipment is this for the future. 447 00:31:16,000 --> 00:31:18,280 Speaker 1: Sure you can show calories, burn and stuff like that, 448 00:31:18,760 --> 00:31:22,120 Speaker 1: but I want things that we can't even measure yet. 449 00:31:22,480 --> 00:31:28,320 Speaker 1: I'm thinking in the future, like happiness, hormones, you know, 450 00:31:29,360 --> 00:31:40,120 Speaker 1: felt minutes added to your lifetime, capillaries added, mitochondria, things 451 00:31:40,160 --> 00:31:46,120 Speaker 1: that we don't think about, at least I do because 452 00:31:46,160 --> 00:31:49,560 Speaker 1: I study it. But you're not thinking about all of 453 00:31:49,600 --> 00:31:52,680 Speaker 1: these great things that are happening inside your body and 454 00:31:52,760 --> 00:31:57,280 Speaker 1: your brain during exercise. But that's what Dr Salis is 455 00:31:57,320 --> 00:32:02,160 Speaker 1: talking about and the absolute perfect way to end this. 456 00:32:03,840 --> 00:32:07,480 Speaker 1: I talked about those celebrities people who say, look how 457 00:32:07,520 --> 00:32:10,960 Speaker 1: skinny I am, and I don't do any exercise. Dr 458 00:32:11,040 --> 00:32:15,560 Speaker 1: Sallis says, and I agree, being thin doesn't mean you 459 00:32:15,600 --> 00:32:18,560 Speaker 1: don't need to exercise. In fact, if you're at a 460 00:32:18,600 --> 00:32:21,600 Speaker 1: normal weight and you aren't physically active, you're putting yourself 461 00:32:21,640 --> 00:32:26,040 Speaker 1: at risk for a lot of conditions. Salas said, and 462 00:32:26,080 --> 00:32:30,320 Speaker 1: he's right. We want to move. We want to value 463 00:32:30,440 --> 00:32:35,280 Speaker 1: all movement, all exercise, take justin, only out, and every 464 00:32:35,280 --> 00:32:39,240 Speaker 1: single time you do something good for yourself, I want 465 00:32:39,280 --> 00:32:45,280 Speaker 1: you to think about it and bank it. And the 466 00:32:45,280 --> 00:32:47,480 Speaker 1: way I live my life is not oh my gosh, 467 00:32:47,520 --> 00:32:50,280 Speaker 1: I went to the gym today for an hour. All 468 00:32:50,400 --> 00:32:52,880 Speaker 1: is good in the world now, because what I do 469 00:32:52,960 --> 00:32:56,600 Speaker 1: outside that hour, as we just talked about, can completely 470 00:32:56,680 --> 00:33:00,280 Speaker 1: undo the good I did. What I, folks us on 471 00:33:01,200 --> 00:33:06,360 Speaker 1: are the ten smaller things I do throughout the day, 472 00:33:07,000 --> 00:33:13,000 Speaker 1: starting with that healthy breakfast, starting with positive mental things. 473 00:33:13,480 --> 00:33:17,400 Speaker 1: Leave it at that for now, but those are all 474 00:33:17,520 --> 00:33:21,800 Speaker 1: would add up over a day. And when you're consistent 475 00:33:21,880 --> 00:33:25,840 Speaker 1: with those things, you make better food choices, you move more, 476 00:33:26,080 --> 00:33:32,600 Speaker 1: you're healthier, you're more positive, and it's a lifestyle. So 477 00:33:32,800 --> 00:33:40,320 Speaker 1: stop focusing on the scale every single workout, no matter 478 00:33:40,400 --> 00:33:47,080 Speaker 1: how long. I didn't say short, how long is doing 479 00:33:47,120 --> 00:33:50,840 Speaker 1: something great for your body and your brain. All right, 480 00:33:52,120 --> 00:33:58,320 Speaker 1: love that and thank you two that listener who shared 481 00:33:58,360 --> 00:34:01,000 Speaker 1: that with me as well. It just confirm armed that 482 00:34:01,680 --> 00:34:05,200 Speaker 1: you're listening and you're getting it, because that's my goal. 483 00:34:06,360 --> 00:34:08,920 Speaker 1: My goal is to have you have your best life 484 00:34:08,920 --> 00:34:13,720 Speaker 1: with the best information possible. It's too important. It's too 485 00:34:13,800 --> 00:34:17,360 Speaker 1: important to listen to the wrong people and spend money 486 00:34:17,400 --> 00:34:21,520 Speaker 1: and time and things that are not going to hope 487 00:34:21,520 --> 00:34:23,799 Speaker 1: you live your best life. If you want to reach out, 488 00:34:23,840 --> 00:34:26,720 Speaker 1: Tom h Fit is Instagram, tom h fit is Twitter, 489 00:34:26,880 --> 00:34:29,720 Speaker 1: Fitness disrupted dot com. You can email me through there. 490 00:34:29,840 --> 00:34:34,640 Speaker 1: Please follow the show, rate the show, comment you can share, 491 00:34:35,400 --> 00:34:39,360 Speaker 1: Love to hear from you again social media and hashtag 492 00:34:39,400 --> 00:34:44,200 Speaker 1: fitness disrupted. Ah, I almost went off on some crazy 493 00:34:44,200 --> 00:34:47,160 Speaker 1: tangents I will. I know somebody really enjoy that and 494 00:34:47,400 --> 00:34:51,880 Speaker 1: there's a time and place and uh yeah, it's just 495 00:34:52,120 --> 00:34:59,080 Speaker 1: it's great to see people getting it and taking the 496 00:34:59,120 --> 00:35:02,080 Speaker 1: information and starting to live their best lives. All right, 497 00:35:02,680 --> 00:35:06,720 Speaker 1: I am Tom Holland. Remember three things we all control 498 00:35:07,239 --> 00:35:11,200 Speaker 1: goes to what we just discussed. How much remove what 499 00:35:11,239 --> 00:35:13,840 Speaker 1: we put into our mounts and our attitudes. And that 500 00:35:14,000 --> 00:35:17,879 Speaker 1: is awesome. I am Tom Holland. This is Fitness Disrupted. 501 00:35:18,360 --> 00:35:26,759 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 502 00:35:26,960 --> 00:35:30,479 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 503 00:35:30,520 --> 00:35:33,799 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 504 00:35:33,880 --> 00:35:35,320 Speaker 1: listen to your favorite shows.