1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,119 --> 00:00:14,880 Speaker 1: I am Tom Holland and this is Fitness Disrupted Listener 3 00:00:14,960 --> 00:00:21,479 Speaker 1: mail Bag number three, Episode number three of my listener 4 00:00:21,600 --> 00:00:27,520 Speaker 1: Mailbag podcasts, which is your Questions Answered. So at the 5 00:00:27,640 --> 00:00:30,360 Speaker 1: end of every podcast, I give you ways to reach 6 00:00:30,400 --> 00:00:35,879 Speaker 1: out to me, whether it's through Twitter or Instagram or 7 00:00:36,040 --> 00:00:39,480 Speaker 1: the website Fitness Disrupted dot com. And many of you 8 00:00:39,560 --> 00:00:43,400 Speaker 1: have done so, reached out with great questions, great comments, 9 00:00:43,840 --> 00:00:47,560 Speaker 1: and this is my way of answering many of them. 10 00:00:47,600 --> 00:00:50,760 Speaker 1: So sometimes I will answer through the way you reach 11 00:00:50,800 --> 00:00:53,160 Speaker 1: out to me. But with just about all these great questions, 12 00:00:53,200 --> 00:00:56,080 Speaker 1: I want to share them because so many people have 13 00:00:56,240 --> 00:01:00,120 Speaker 1: the exact same questions. So first of all, thank you 14 00:01:00,200 --> 00:01:02,840 Speaker 1: for reaching out, taking the time and asking these great, 15 00:01:02,840 --> 00:01:06,880 Speaker 1: great questions. Today I am going to go through eight 16 00:01:07,440 --> 00:01:12,839 Speaker 1: and and they're awesome, from gaining muscle while staying lean 17 00:01:13,080 --> 00:01:17,119 Speaker 1: to choosing shoes at a shoe store, creating and we're 18 00:01:17,120 --> 00:01:21,440 Speaker 1: gonna finish up with a question about cricket protein. Have 19 00:01:21,600 --> 00:01:24,720 Speaker 1: to say, this will be my first time answering such 20 00:01:24,720 --> 00:01:28,640 Speaker 1: a question about cricket protein. But this is a little 21 00:01:28,680 --> 00:01:31,679 Speaker 1: different format for a show, and I love them all 22 00:01:31,800 --> 00:01:34,840 Speaker 1: and just like I talked about success in fitness and 23 00:01:34,920 --> 00:01:40,320 Speaker 1: nutrition comes down to uh, several main concepts, one being variation. 24 00:01:40,600 --> 00:01:42,800 Speaker 1: Same thing with shows. We're gonna have shows that are 25 00:01:42,959 --> 00:01:46,160 Speaker 1: study heavy. I'm gonna have shows with guests. I'm gonna 26 00:01:46,200 --> 00:01:49,240 Speaker 1: have shows where I just talked about a topic myself. 27 00:01:49,600 --> 00:01:53,360 Speaker 1: And today this is as if I'm at a cocktail 28 00:01:53,400 --> 00:01:55,840 Speaker 1: party and you came up to me and asked me 29 00:01:55,920 --> 00:01:58,360 Speaker 1: a question. So I'm gonna spend a couple of minutes 30 00:01:58,400 --> 00:02:02,560 Speaker 1: on each one, not going deep into them, no studies, 31 00:02:02,880 --> 00:02:04,680 Speaker 1: but it's just the quick answer. So you come up 32 00:02:04,720 --> 00:02:06,600 Speaker 1: to me, you say, hey, Tom, I got a question 33 00:02:06,600 --> 00:02:09,520 Speaker 1: about X, and I'm gonna give you the quick takeaway, 34 00:02:09,600 --> 00:02:12,880 Speaker 1: which most people want anyway, right, still want to do 35 00:02:12,919 --> 00:02:16,640 Speaker 1: those shows. And I'm going to do those fantastic dives 36 00:02:16,720 --> 00:02:19,200 Speaker 1: into the studies because you need that. You need to 37 00:02:19,240 --> 00:02:21,000 Speaker 1: hear where it comes from and what we're talking about. 38 00:02:21,080 --> 00:02:23,079 Speaker 1: But occasionally you're just like, hey, just give me an answer. 39 00:02:23,440 --> 00:02:25,640 Speaker 1: I don't need to hear nine studies. I want your 40 00:02:25,680 --> 00:02:27,760 Speaker 1: quick takeaway, and I'm I'm gonna be on my way. 41 00:02:27,919 --> 00:02:30,120 Speaker 1: So that is the format of today's show. Just so 42 00:02:30,200 --> 00:02:33,600 Speaker 1: you know, most of these topics though I have either 43 00:02:34,080 --> 00:02:37,680 Speaker 1: talked about in different podcasts or I will go into 44 00:02:37,760 --> 00:02:39,840 Speaker 1: a much deeper dive. So for those of you who 45 00:02:39,919 --> 00:02:43,360 Speaker 1: are like, Okay, I appreciate the quick takeaway, but I 46 00:02:43,400 --> 00:02:46,320 Speaker 1: want more. You will get more. Don't worry. Different formats 47 00:02:46,320 --> 00:02:48,919 Speaker 1: for different things. All right, let's take a quick break. 48 00:02:49,000 --> 00:02:53,920 Speaker 1: When I come back, eight of your recent questions listener 49 00:02:53,960 --> 00:03:08,000 Speaker 1: mailbag showed number three. We'll be right back. So this 50 00:03:08,120 --> 00:03:10,880 Speaker 1: is pretty much what I do at cocktail parties for 51 00:03:10,919 --> 00:03:12,440 Speaker 1: people who know me and know what I do for 52 00:03:12,480 --> 00:03:15,880 Speaker 1: a living, and then generally people who find out they 53 00:03:15,919 --> 00:03:20,200 Speaker 1: have questions and gosh at dinners like you know, hockey 54 00:03:20,320 --> 00:03:23,600 Speaker 1: parent dinners when we're traveling and things like that. This 55 00:03:23,680 --> 00:03:26,360 Speaker 1: is pretty much how I spend my night and I 56 00:03:26,400 --> 00:03:29,520 Speaker 1: love it. So this is similar to that, And spend 57 00:03:29,560 --> 00:03:32,920 Speaker 1: a couple of minutes on each question starting with number one, 58 00:03:33,200 --> 00:03:35,560 Speaker 1: and again these are questions that listeners reached out to 59 00:03:35,600 --> 00:03:38,800 Speaker 1: me and sent to me, and again, thank you for them. 60 00:03:38,840 --> 00:03:41,920 Speaker 1: So the question was how do you gain muscle while 61 00:03:42,200 --> 00:03:45,800 Speaker 1: keeping lean right, So basically losing fat and gaining muscle 62 00:03:45,960 --> 00:03:49,240 Speaker 1: at the same time. Now, like so many other things 63 00:03:49,240 --> 00:03:53,560 Speaker 1: in fitness, has to be given a name recomposition. Now. 64 00:03:54,200 --> 00:03:58,120 Speaker 1: I remember way back when the first fitness writer reached 65 00:03:58,120 --> 00:04:01,480 Speaker 1: out to me for an article about this topic, gaining 66 00:04:01,560 --> 00:04:05,200 Speaker 1: muscle while losing fat and use the term recomposition. I 67 00:04:05,240 --> 00:04:07,360 Speaker 1: had never heard of it at the time. It was 68 00:04:07,480 --> 00:04:10,200 Speaker 1: like it was just like we just did it. You 69 00:04:10,320 --> 00:04:14,480 Speaker 1: just that was you know, bodybuilding, uh, you know, losing weight. 70 00:04:15,240 --> 00:04:18,279 Speaker 1: This was always the goal. But it made me laugh 71 00:04:18,680 --> 00:04:21,720 Speaker 1: that just like everything in fitness, sometimes you gotta you 72 00:04:21,800 --> 00:04:26,120 Speaker 1: gotta make it sound more complicated than it is. So 73 00:04:26,839 --> 00:04:30,320 Speaker 1: quick answer, right or semi quick answer, how do you 74 00:04:30,360 --> 00:04:35,680 Speaker 1: gain muscle while losing body fat losing weight? Well, you're 75 00:04:35,800 --> 00:04:39,479 Speaker 1: pretty much going to do everything I talk about when 76 00:04:39,480 --> 00:04:45,039 Speaker 1: it comes to having a well rounded program, And that's 77 00:04:45,080 --> 00:04:48,760 Speaker 1: why we have a well rounded program so you can 78 00:04:48,800 --> 00:04:52,440 Speaker 1: do both things. They are not mutually exclusive, So you 79 00:04:52,480 --> 00:04:54,720 Speaker 1: can lose fat and build muscle at the same time. 80 00:04:55,240 --> 00:05:01,720 Speaker 1: It's actually called bodybuilding and as at its most extreme form. 81 00:05:01,839 --> 00:05:05,279 Speaker 1: So you're going to do cardio to burn calories, to 82 00:05:05,360 --> 00:05:10,000 Speaker 1: burn fat right to lose weight, to lose that excess weight, 83 00:05:10,760 --> 00:05:15,440 Speaker 1: and then you're going to strength train two build muscle, 84 00:05:16,680 --> 00:05:21,279 Speaker 1: and then what maybe most people are kind of missing 85 00:05:22,200 --> 00:05:29,159 Speaker 1: is taking in adequate calories, especially protein. Protein. Protein is 86 00:05:29,200 --> 00:05:35,359 Speaker 1: the building block of muscle, amino acids, protein muscle. So 87 00:05:35,400 --> 00:05:40,000 Speaker 1: you're gonna do cardio, you're going to strength train, You're 88 00:05:40,040 --> 00:05:43,360 Speaker 1: going to take in your protein, and if you want 89 00:05:43,360 --> 00:05:45,760 Speaker 1: to add creatine to that mix, and that's a question 90 00:05:45,800 --> 00:05:48,080 Speaker 1: coming up in a second, you can do that as well. 91 00:05:48,600 --> 00:05:51,599 Speaker 1: I have done shows on the power of protein. Dr 92 00:05:51,720 --> 00:05:59,040 Speaker 1: Brad Schoenfeld, one of the premier masters of recomposition. If 93 00:05:59,080 --> 00:06:01,960 Speaker 1: you want to use the term muscle hypertrophy, but this 94 00:06:02,040 --> 00:06:04,960 Speaker 1: is something when I was getting in shape, that was 95 00:06:05,000 --> 00:06:07,800 Speaker 1: always the goal. It wasn't to lose fat first and 96 00:06:07,839 --> 00:06:10,000 Speaker 1: then gain muscle, is to do everything at the same time. 97 00:06:10,440 --> 00:06:13,640 Speaker 1: So if you just do cardio, that's a problem. If 98 00:06:13,680 --> 00:06:16,440 Speaker 1: you just strength train, that's a problem. It's such a 99 00:06:16,480 --> 00:06:21,720 Speaker 1: great question, an example of making things more complicated than 100 00:06:21,800 --> 00:06:24,240 Speaker 1: they should be and showing that for the people who 101 00:06:24,279 --> 00:06:27,880 Speaker 1: say I never do cardio but I strength trained, good 102 00:06:27,920 --> 00:06:30,760 Speaker 1: for you. Again, your heart's a muscle. You probably want 103 00:06:30,800 --> 00:06:34,400 Speaker 1: to improve the strength of that, especially because heart disease 104 00:06:34,720 --> 00:06:40,760 Speaker 1: is the number one cause of death. So cardio, strength 105 00:06:40,760 --> 00:06:44,560 Speaker 1: training and getting inadequate amounts of protein, and when it 106 00:06:44,600 --> 00:06:48,480 Speaker 1: comes to the adequate amounts of protein. The rough number 107 00:06:48,600 --> 00:06:51,200 Speaker 1: I give is half your body weight in grams of 108 00:06:51,200 --> 00:06:55,159 Speaker 1: protein per day. That's a starting point. Body builders do 109 00:06:55,720 --> 00:06:58,960 Speaker 1: at a minimum, for the most part, a gram per pound. 110 00:06:59,320 --> 00:07:02,880 Speaker 1: So at two hundred pound bodybuilder takes in two grams 111 00:07:03,400 --> 00:07:06,320 Speaker 1: of protein to day. Don't think that most of you 112 00:07:06,400 --> 00:07:10,400 Speaker 1: out there need that. I do think and agree with 113 00:07:10,560 --> 00:07:16,240 Speaker 1: Dr Brad Schoenfeld that the recommendations that they give for 114 00:07:16,440 --> 00:07:20,120 Speaker 1: protein is low, especially for those of you who are 115 00:07:20,200 --> 00:07:24,000 Speaker 1: super active or active and want to build and preserve muscle, 116 00:07:24,080 --> 00:07:26,920 Speaker 1: especially as we get older. But that's a great starting 117 00:07:26,960 --> 00:07:29,080 Speaker 1: point for most people. Wait, a hundred fifty pounds, I 118 00:07:29,120 --> 00:07:32,560 Speaker 1: want seventy five grams of protein, and the studies show 119 00:07:32,640 --> 00:07:34,840 Speaker 1: you could take all seventy five grams, doesn't really matter 120 00:07:34,880 --> 00:07:36,920 Speaker 1: what time of day. I say, that doesn't make sense, 121 00:07:36,920 --> 00:07:40,560 Speaker 1: and truthfully, I've done, they used to have, they still 122 00:07:40,600 --> 00:07:42,800 Speaker 1: have them. I think like protein shakes with fifty grams 123 00:07:42,800 --> 00:07:45,320 Speaker 1: of protein and that's too much for me. So I 124 00:07:45,880 --> 00:07:52,040 Speaker 1: is great discussion and an example of studies show yeah, 125 00:07:52,040 --> 00:07:54,280 Speaker 1: it doesn't matter, you know, if you take all the 126 00:07:54,280 --> 00:07:56,800 Speaker 1: protein at one time or spread it out. I don't 127 00:07:56,840 --> 00:08:00,920 Speaker 1: think someone truly wants taking two grams of protein one sitting. 128 00:08:01,320 --> 00:08:05,040 Speaker 1: So science says one thing, real world application says, Okay, 129 00:08:05,040 --> 00:08:06,800 Speaker 1: if I'm gonna have a hundred fifty grams of protein 130 00:08:06,840 --> 00:08:09,800 Speaker 1: throughout the day, or I'm sorry, seventy grams if you 131 00:08:09,840 --> 00:08:12,960 Speaker 1: weigh a hundred fifty pounds and spread it out twelve 132 00:08:13,000 --> 00:08:16,360 Speaker 1: grams here, twenty grams here, thirty grams there. Alright, So 133 00:08:16,480 --> 00:08:20,880 Speaker 1: gaining muscle while keeping lean, you gotta do all of 134 00:08:20,920 --> 00:08:26,800 Speaker 1: the component parts cardio, strength training and getting inadequate protein 135 00:08:26,920 --> 00:08:30,640 Speaker 1: and calories. But let's stick to protein to keep it simple. 136 00:08:31,280 --> 00:08:34,040 Speaker 1: You still want your carbohydrates, though you need that for energy, 137 00:08:34,160 --> 00:08:39,480 Speaker 1: all right, answered and asked an answer number one. Number two. 138 00:08:39,760 --> 00:08:45,280 Speaker 1: Sauna suits, great question. Can't believe they're still around. I 139 00:08:45,400 --> 00:08:49,600 Speaker 1: personally have never used one. And you can say, well, 140 00:08:49,600 --> 00:08:53,160 Speaker 1: then you can't talk about it, and I often give 141 00:08:53,760 --> 00:08:56,800 Speaker 1: uh the answer to that. And there's several types of 142 00:08:57,440 --> 00:08:59,560 Speaker 1: kind of crazy exercise that I've never done and people 143 00:08:59,559 --> 00:09:01,600 Speaker 1: have said, well, and you can't talk about it. I've 144 00:09:01,679 --> 00:09:04,960 Speaker 1: never done crack, but I'm pretty sure it's not good 145 00:09:05,000 --> 00:09:09,120 Speaker 1: for me, and I don't think I need to do it. 146 00:09:09,760 --> 00:09:15,239 Speaker 1: To make that deliberation so similar, Sauna suits. So many wrestlers, 147 00:09:15,400 --> 00:09:18,520 Speaker 1: those of you out there, especially my age who wrestled, 148 00:09:18,840 --> 00:09:22,400 Speaker 1: You know you wore sauna suits. And this the person 149 00:09:22,440 --> 00:09:24,240 Speaker 1: who asked this question was about what is it for 150 00:09:24,240 --> 00:09:26,960 Speaker 1: weight loss? Is it truly helping with weight loss or 151 00:09:27,000 --> 00:09:29,760 Speaker 1: is it more water weight? The short answer to this 152 00:09:29,800 --> 00:09:35,360 Speaker 1: again cocktail party answer, it's water weight. Wrestlers use it, 153 00:09:35,559 --> 00:09:39,199 Speaker 1: m m A. Fighters use them. They sit in cars, 154 00:09:39,280 --> 00:09:43,040 Speaker 1: they turn up the heater full blast, they sit there 155 00:09:43,080 --> 00:09:46,200 Speaker 1: in a in a sauna suit, and they sweat out 156 00:09:46,200 --> 00:09:51,360 Speaker 1: the pounds. And this is valuable information. I'm gonna go 157 00:09:51,440 --> 00:09:54,160 Speaker 1: a little long on these because they lead somewhere else 158 00:09:54,679 --> 00:10:00,199 Speaker 1: about how the scale can be so irrelevant when it 159 00:10:00,240 --> 00:10:03,679 Speaker 1: truly comes to fat loss, right, because here's the insane thing. 160 00:10:03,679 --> 00:10:06,959 Speaker 1: And I always say, we learned by by extremes. M 161 00:10:07,160 --> 00:10:12,560 Speaker 1: m MAY. Fighters will take fifteen pounds, will go down 162 00:10:12,640 --> 00:10:16,760 Speaker 1: fifteen pounds. They generally have a way in I think 163 00:10:16,760 --> 00:10:19,680 Speaker 1: it's twenty four hours now before the fight, they will 164 00:10:19,720 --> 00:10:25,000 Speaker 1: put back on fifteen pounds, sometimes more, oftentimes more in 165 00:10:25,080 --> 00:10:29,400 Speaker 1: twenty four hours. Super dangerous to lose the weight that way. 166 00:10:29,520 --> 00:10:34,880 Speaker 1: Water weight, by the way, dehydration. Uh. But it shows 167 00:10:34,920 --> 00:10:40,199 Speaker 1: you that the scale is oftentimes showing you insane amount 168 00:10:40,200 --> 00:10:43,120 Speaker 1: of water weight. That's why low carb diets that flush 169 00:10:43,160 --> 00:10:46,920 Speaker 1: your body of water at the start lead to happiness 170 00:10:47,000 --> 00:10:51,800 Speaker 1: on the scale, but weight loss that isn't really truly relevant, 171 00:10:51,920 --> 00:10:54,760 Speaker 1: and you'll gain it back in water weight and then 172 00:10:55,160 --> 00:10:59,120 Speaker 1: most likely uh that weight as well. So the short 173 00:10:59,120 --> 00:11:01,120 Speaker 1: answer is, I don't you sauna suits. I never have. 174 00:11:01,679 --> 00:11:05,920 Speaker 1: I never have wrestled. If I wrestled, I probably, being honest, 175 00:11:05,920 --> 00:11:07,880 Speaker 1: would have done it back in the day, because you 176 00:11:07,920 --> 00:11:11,760 Speaker 1: did if I was a professional fighter. Oftentimes you have 177 00:11:11,840 --> 00:11:14,000 Speaker 1: to do things because that's your job. I'm not saying 178 00:11:14,040 --> 00:11:16,360 Speaker 1: it's healthy. I'm not saying I would do it. I'm 179 00:11:16,400 --> 00:11:20,520 Speaker 1: not a professional fighter. But this is the truth, right, 180 00:11:21,080 --> 00:11:24,120 Speaker 1: So you're sweating at what is what is the mechanism? 181 00:11:24,200 --> 00:11:27,120 Speaker 1: What is a sauna suit trying to do? Now we 182 00:11:27,200 --> 00:11:32,280 Speaker 1: could we won't go into raising core temperature and caloric expenditure. 183 00:11:32,840 --> 00:11:36,480 Speaker 1: It's actually not even truly relevant to this discussion. And 184 00:11:36,559 --> 00:11:39,760 Speaker 1: unless you're a professional fighter or a wrestler, and even 185 00:11:39,760 --> 00:11:43,439 Speaker 1: then it's dangerous. Back when I did natural bodybuilding, way 186 00:11:43,480 --> 00:11:46,240 Speaker 1: back when you know, there are people that had significant 187 00:11:46,400 --> 00:11:50,280 Speaker 1: issues health issues because they were doing things like sauna 188 00:11:50,320 --> 00:11:55,200 Speaker 1: suits and diuretics to lose water. Water is important in 189 00:11:55,200 --> 00:11:59,240 Speaker 1: our bodies. So short answer is, don't use them. Save 190 00:11:59,280 --> 00:12:03,200 Speaker 1: your money, spend it on something else. Awesome questions. I 191 00:12:03,200 --> 00:12:05,200 Speaker 1: love them, and these are all over the place. Which 192 00:12:05,240 --> 00:12:08,760 Speaker 1: is the best type of listener mailbag? Show question number 193 00:12:08,840 --> 00:12:13,040 Speaker 1: three came to me about strengthening and unburdening. I love 194 00:12:13,080 --> 00:12:17,679 Speaker 1: that hip flexors. So hip flexor, you're iliosis muscle. So 195 00:12:17,760 --> 00:12:20,880 Speaker 1: I'm standing right now. If you stand and you put 196 00:12:20,920 --> 00:12:23,400 Speaker 1: your doing it as we speak, your fingertips right in 197 00:12:23,400 --> 00:12:26,080 Speaker 1: front of your hip, right in front of your hip, 198 00:12:26,679 --> 00:12:29,520 Speaker 1: and then lift your leg, you will feel that muscle 199 00:12:30,880 --> 00:12:34,360 Speaker 1: that is the ilias sois muscle that gets super tight 200 00:12:34,400 --> 00:12:40,200 Speaker 1: in people. Why several things, one being sitting you sit 201 00:12:40,280 --> 00:12:43,760 Speaker 1: all day, think about it makes sense, common sense. You're sitting. 202 00:12:44,320 --> 00:12:47,480 Speaker 1: That hip flexor is shortened short and shortened from just 203 00:12:47,640 --> 00:12:50,600 Speaker 1: being in that position, and that can lead to issues. 204 00:12:51,240 --> 00:12:56,400 Speaker 1: People who say stretching does nothing, flexibility is not important. Uh, yeah, 205 00:12:56,440 --> 00:12:58,640 Speaker 1: you know, we can, and I did the show on 206 00:12:58,720 --> 00:13:01,160 Speaker 1: the performance and and all of that kind of stuff, 207 00:13:01,200 --> 00:13:05,559 Speaker 1: but just feeling good. Our bodies need to have a 208 00:13:05,600 --> 00:13:08,480 Speaker 1: normal range of motion and when certain muscles are short 209 00:13:08,559 --> 00:13:10,960 Speaker 1: at least to a whole host of issues, including back 210 00:13:11,000 --> 00:13:15,080 Speaker 1: pain when it comes to hip flexors. So here's the 211 00:13:15,160 --> 00:13:17,960 Speaker 1: quick again. We're in a cocktail party and you say, 212 00:13:18,000 --> 00:13:19,920 Speaker 1: show me a stretch I need to. Well, if you 213 00:13:19,960 --> 00:13:22,679 Speaker 1: ask me, I say, I want to unburden my hi flexers, 214 00:13:22,720 --> 00:13:25,040 Speaker 1: I say, oh, you want to loosen them. So oftentimes, 215 00:13:25,040 --> 00:13:27,400 Speaker 1: again I'm standing. You will see it a race, right, 216 00:13:27,400 --> 00:13:30,760 Speaker 1: at a running race whatever, someone standing and then leaning 217 00:13:30,800 --> 00:13:33,559 Speaker 1: forward on kind of trying to do it here. It's 218 00:13:33,559 --> 00:13:35,800 Speaker 1: tough to do over podcast. But you know, trying to 219 00:13:35,840 --> 00:13:38,240 Speaker 1: stretch that hip flex or with a straight leg behind 220 00:13:38,280 --> 00:13:41,679 Speaker 1: them not the way to truly get it. The best 221 00:13:41,720 --> 00:13:44,319 Speaker 1: way I will give you are one of the best 222 00:13:44,360 --> 00:13:49,320 Speaker 1: ways of several but simple way to get started. You kneel, 223 00:13:49,920 --> 00:13:53,720 Speaker 1: So kneel down. Let's say you kneel on your right 224 00:13:53,760 --> 00:13:57,160 Speaker 1: knee with your left leg upbent nine degrees right, so 225 00:13:57,160 --> 00:13:59,959 Speaker 1: you're kneeling on your right knee. Then you push your 226 00:14:00,120 --> 00:14:03,720 Speaker 1: hips forward. Okay, so you want that knee affixed to 227 00:14:03,800 --> 00:14:05,959 Speaker 1: the ground. Is it the short answer? Right? You don't 228 00:14:06,000 --> 00:14:09,679 Speaker 1: want to try to stretch your hip flexer's while standing, 229 00:14:10,280 --> 00:14:14,080 Speaker 1: just not as effective as taking one knee I think, 230 00:14:14,160 --> 00:14:18,760 Speaker 1: like you know all the controversy with you know, the 231 00:14:18,760 --> 00:14:22,200 Speaker 1: the sports, leave it at that that position and then 232 00:14:22,480 --> 00:14:25,440 Speaker 1: push your hips hips forward. You're going to feel that 233 00:14:25,640 --> 00:14:29,800 Speaker 1: stretch in your hip flexer, So do both sides. I 234 00:14:29,840 --> 00:14:33,720 Speaker 1: do that stretch all the time. UM, and you can 235 00:14:33,800 --> 00:14:36,800 Speaker 1: actually then and give you another quick takeaway. Then if 236 00:14:36,800 --> 00:14:39,600 Speaker 1: you're doing that hip flexer right, you're kneeling on your 237 00:14:39,640 --> 00:14:42,480 Speaker 1: right knee, left leg is up bent ninety degrees. Then 238 00:14:43,040 --> 00:14:47,240 Speaker 1: stretch that left leg straight out on your heel, lean forward. 239 00:14:47,280 --> 00:14:49,720 Speaker 1: Now you're stretching the left hamstring. So there is a 240 00:14:49,880 --> 00:14:54,160 Speaker 1: great quick stretch routine you can do from that position. 241 00:14:54,560 --> 00:14:57,280 Speaker 1: So hip flexer straight to hamstring. And then when it 242 00:14:57,320 --> 00:15:01,120 Speaker 1: comes to strengthening, what I would say is you want 243 00:15:01,160 --> 00:15:03,720 Speaker 1: to strengthen all of the muscles the problems. We often 244 00:15:03,720 --> 00:15:07,000 Speaker 1: try to focus on one thing rather than the totality 245 00:15:07,280 --> 00:15:11,520 Speaker 1: of our bodies. So oftentimes the hip flexers are tight 246 00:15:11,560 --> 00:15:14,440 Speaker 1: and that's the issue, and then other muscles around it 247 00:15:14,440 --> 00:15:17,880 Speaker 1: are weak, and the hip flexers, puriformists, they end up 248 00:15:17,920 --> 00:15:20,560 Speaker 1: taking over too much work, doing too much work trying 249 00:15:20,600 --> 00:15:22,640 Speaker 1: to take over for the weak links. As I talk 250 00:15:22,680 --> 00:15:26,840 Speaker 1: about just did that podcast on the exercises. I used 251 00:15:26,880 --> 00:15:30,120 Speaker 1: to bulletproof my lower body and I would start there 252 00:15:30,160 --> 00:15:34,359 Speaker 1: and oftentimes stay there. So they are the basic exercises 253 00:15:34,400 --> 00:15:38,760 Speaker 1: that are going to fix those lower body imbalances and 254 00:15:38,840 --> 00:15:42,000 Speaker 1: weaknesses so that the hip flexers don't have to do 255 00:15:42,080 --> 00:15:46,880 Speaker 1: too much. So that stretch you do, you know, once 256 00:15:46,960 --> 00:15:49,240 Speaker 1: or twice a day. Generally you want to do these 257 00:15:49,280 --> 00:15:53,160 Speaker 1: stretches static stretches after exercise when the muscles are warm, 258 00:15:53,200 --> 00:15:54,920 Speaker 1: but you can do that throughout the day as well. 259 00:15:55,080 --> 00:15:57,880 Speaker 1: You're just trying to keep the normal length of your 260 00:15:57,920 --> 00:16:00,440 Speaker 1: hip flexers. And the more you sit, the more you 261 00:16:00,480 --> 00:16:03,640 Speaker 1: need to do that stretch. And you should try to 262 00:16:04,200 --> 00:16:06,960 Speaker 1: stand whenever possible, like I am now when I do 263 00:16:07,040 --> 00:16:10,200 Speaker 1: this show. And what is not surprising is how many 264 00:16:10,280 --> 00:16:12,480 Speaker 1: of the interviews for those of you who have listened 265 00:16:12,480 --> 00:16:15,040 Speaker 1: to the most recent with like Dean car Nazis and 266 00:16:15,360 --> 00:16:19,520 Speaker 1: Sean Swarner, they were all standing as well doing the interviews. 267 00:16:19,920 --> 00:16:24,080 Speaker 1: It helps keep those hip flex ers loose and long, 268 00:16:24,920 --> 00:16:28,080 Speaker 1: and do uh have many other benefits as well, So 269 00:16:28,200 --> 00:16:31,800 Speaker 1: great question, do that kneeling, push those hips forward, stretch 270 00:16:31,880 --> 00:16:35,240 Speaker 1: those hip flexers and then do lower body strength training 271 00:16:35,240 --> 00:16:38,040 Speaker 1: two to three times a week. Fifteen to twenty minutes 272 00:16:38,160 --> 00:16:40,000 Speaker 1: is all you really need. When you do it correctly, 273 00:16:40,080 --> 00:16:41,880 Speaker 1: you can do more. You can even do a tiny 274 00:16:41,880 --> 00:16:45,120 Speaker 1: bit less. Just be consistent, all right. Got a lot 275 00:16:45,120 --> 00:16:48,600 Speaker 1: of running questions, and I love that. Yes, I'm a runner. 276 00:16:48,680 --> 00:16:51,080 Speaker 1: I'm also you know, try athletes. I do a lot 277 00:16:51,120 --> 00:16:53,640 Speaker 1: of different things, which is one of the reasons I 278 00:16:53,760 --> 00:16:56,560 Speaker 1: am injury free. But I get it and often say, 279 00:16:56,600 --> 00:16:59,120 Speaker 1: you don't have to be a runner, but I want 280 00:16:59,160 --> 00:17:01,480 Speaker 1: you to have the ability to do so if you can, 281 00:17:02,400 --> 00:17:04,879 Speaker 1: if you want to, I should say so. There's so 282 00:17:04,920 --> 00:17:07,640 Speaker 1: many people say I can't run because I have bad needs, 283 00:17:07,640 --> 00:17:09,639 Speaker 1: a bad back. I want you to fix those things. 284 00:17:11,160 --> 00:17:14,639 Speaker 1: It is always driven me nuts that people go to 285 00:17:14,680 --> 00:17:17,280 Speaker 1: doctors and say, you know, I can't run because this 286 00:17:17,359 --> 00:17:18,840 Speaker 1: hurts or this hurts. And what do they say, well, 287 00:17:18,840 --> 00:17:21,240 Speaker 1: don't run? Well why don't we try to figure out 288 00:17:21,280 --> 00:17:23,760 Speaker 1: why they can't. You don't have to run, but I 289 00:17:23,800 --> 00:17:26,479 Speaker 1: would love for you to be able to. And you know, 290 00:17:26,640 --> 00:17:28,920 Speaker 1: I don't care how old you are, ages just a number, 291 00:17:29,640 --> 00:17:31,240 Speaker 1: you know. In my book, the new book The Micro 292 00:17:31,280 --> 00:17:35,920 Speaker 1: Workout Plan, I have several stories, male and female, of 293 00:17:35,920 --> 00:17:39,400 Speaker 1: people who took up running later in life. Weren't runners 294 00:17:40,040 --> 00:17:43,840 Speaker 1: and had huge success for weight loss, for other things. 295 00:17:44,680 --> 00:17:46,439 Speaker 1: My point is we were meant to run. One of 296 00:17:46,480 --> 00:17:51,600 Speaker 1: the first shows I did with Dr Daniel Lieberman. And 297 00:17:51,640 --> 00:17:53,280 Speaker 1: I don't say you have to, And yes, I get it. 298 00:17:53,320 --> 00:17:57,440 Speaker 1: Most people, many people say running is not I hate it. Well, 299 00:17:57,480 --> 00:18:00,480 Speaker 1: I often say that's because three miles two miles, when 300 00:18:00,480 --> 00:18:02,320 Speaker 1: you're just starting out and you have the extra way, 301 00:18:02,359 --> 00:18:05,360 Speaker 1: it's challenging. I get it. But I also say there's 302 00:18:05,359 --> 00:18:07,760 Speaker 1: a reason why over a hundred thousand people try to 303 00:18:07,800 --> 00:18:10,240 Speaker 1: get into the New York City Marathon every year. There's 304 00:18:10,280 --> 00:18:12,679 Speaker 1: some kind of crazy payoff. I found it, and the 305 00:18:12,760 --> 00:18:17,199 Speaker 1: longer you run, the farther you run, you'll find it. 306 00:18:18,040 --> 00:18:19,960 Speaker 1: And there's nothing more powerful than being able to lace 307 00:18:20,040 --> 00:18:22,800 Speaker 1: up your sneakers and go out and get out some 308 00:18:22,840 --> 00:18:25,960 Speaker 1: stress and enjoy the outdoors and get those hormones and 309 00:18:26,040 --> 00:18:29,400 Speaker 1: feel good hormones flowing. It's just awesome. So I want 310 00:18:29,400 --> 00:18:30,840 Speaker 1: you all to be able to do I don't care 311 00:18:30,840 --> 00:18:33,000 Speaker 1: who you are, care how old you are, I don't 312 00:18:33,000 --> 00:18:35,320 Speaker 1: care what your issues are. Right now, I want you 313 00:18:35,320 --> 00:18:39,959 Speaker 1: to be able to do that. So actually I have to, 314 00:18:40,760 --> 00:18:44,280 Speaker 1: I gotta skip forward. I got I got all enthused. 315 00:18:44,880 --> 00:18:47,680 Speaker 1: All right, so this is the question. I gotta give 316 00:18:47,720 --> 00:18:49,840 Speaker 1: you the facts because this person gave me a little 317 00:18:49,840 --> 00:18:52,680 Speaker 1: bit of background and that that's helpful. Has been into 318 00:18:52,680 --> 00:18:55,439 Speaker 1: fitness for as long as they can remember, off and 319 00:18:55,480 --> 00:18:57,840 Speaker 1: on with running for the last five years or so. Okay, 320 00:18:57,920 --> 00:19:01,719 Speaker 1: so sporadic running. UH recently developed a real love for 321 00:19:01,920 --> 00:19:05,639 Speaker 1: running since the start of COVID, progress from five k 322 00:19:06,200 --> 00:19:09,280 Speaker 1: average a day to twelve k average runs. For those 323 00:19:09,320 --> 00:19:12,560 Speaker 1: of you who aren't on the kilometer system, ten k 324 00:19:12,720 --> 00:19:15,680 Speaker 1: is six miles, so I went from basically running three 325 00:19:15,680 --> 00:19:19,240 Speaker 1: miles to over six miles average. Here's what I don't know. Well, 326 00:19:19,320 --> 00:19:21,160 Speaker 1: let me finish. I have a goal to hit twenty 327 00:19:21,240 --> 00:19:23,840 Speaker 1: two k before the end. UH. This was back a 328 00:19:23,840 --> 00:19:26,320 Speaker 1: little bit and wants to do a full marathon. Reason 329 00:19:26,400 --> 00:19:29,720 Speaker 1: I'm emailing. I have knee pain, not terrible, but it's 330 00:19:29,720 --> 00:19:33,040 Speaker 1: typical runners knee, probably because I jumped right back into 331 00:19:33,119 --> 00:19:36,240 Speaker 1: running it almost forty I heard on your podcast. I 332 00:19:36,280 --> 00:19:39,200 Speaker 1: need to strengthen my quads and do stretching to help. 333 00:19:39,480 --> 00:19:40,879 Speaker 1: I don't want to stop. I don't want to make 334 00:19:40,920 --> 00:19:43,760 Speaker 1: it worse. The person weight trains regularly twice a week. 335 00:19:44,119 --> 00:19:46,320 Speaker 1: What should they do? Should they progress, they want to 336 00:19:47,080 --> 00:19:50,760 Speaker 1: do show slower and shorter runs, and they give the 337 00:19:50,800 --> 00:19:53,400 Speaker 1: pace they run out. Okay. Great question is like this 338 00:19:53,480 --> 00:19:57,679 Speaker 1: is so many people, so many people, and as they 339 00:19:57,720 --> 00:19:59,600 Speaker 1: say on TV, and it always drives me nuts. But 340 00:19:59,640 --> 00:20:02,480 Speaker 1: I I like using sometimes the terms to unpack here. 341 00:20:03,119 --> 00:20:07,439 Speaker 1: That's the TV anchor, but it kind of goes into here, 342 00:20:07,480 --> 00:20:09,680 Speaker 1: so we don't know. My first question, if I was 343 00:20:09,920 --> 00:20:13,119 Speaker 1: with this person in person, are you running every day? 344 00:20:13,359 --> 00:20:17,640 Speaker 1: And if so, no, every other day, especially when you're 345 00:20:17,640 --> 00:20:21,440 Speaker 1: starting out. So I often read between the lines here. 346 00:20:21,480 --> 00:20:24,120 Speaker 1: I've developed a real love for X usually means I'm 347 00:20:24,119 --> 00:20:26,640 Speaker 1: doing it a lot, you know. And that's why when 348 00:20:26,640 --> 00:20:30,520 Speaker 1: I talk about um mixing it up and and how 349 00:20:31,040 --> 00:20:33,480 Speaker 1: frequently people fall in love with like indoor cycling and 350 00:20:33,480 --> 00:20:37,840 Speaker 1: they do it every day. It doesn't matter how healthy 351 00:20:37,880 --> 00:20:40,760 Speaker 1: the mode of exercise you do. If you do it exclusively, 352 00:20:40,800 --> 00:20:42,640 Speaker 1: you will have issues and then you won't be able 353 00:20:42,680 --> 00:20:49,119 Speaker 1: to do it. These are, like, you know, the truisms 354 00:20:49,119 --> 00:20:52,760 Speaker 1: that you gotta embrace. If you want to continue to 355 00:20:52,840 --> 00:20:55,440 Speaker 1: do what you love doing and do it injury free, 356 00:20:56,840 --> 00:20:59,080 Speaker 1: you gotta mix it up. I'm not a try athlete. 357 00:20:59,119 --> 00:21:02,080 Speaker 1: I'm someone who doesn't want to get injured. So I swim, bike, runs, 358 00:21:02,080 --> 00:21:07,440 Speaker 1: strength train. I'm not a cyclist, I just I I 359 00:21:07,440 --> 00:21:10,040 Speaker 1: I'm a runner first and foremost. But I don't consider 360 00:21:10,080 --> 00:21:13,520 Speaker 1: myself any one of those. I do those things, all right. 361 00:21:13,600 --> 00:21:17,520 Speaker 1: So this person needs to run, yes, less frequently if 362 00:21:17,520 --> 00:21:20,080 Speaker 1: they're running more frequently, and that's my gas. So every 363 00:21:20,080 --> 00:21:22,480 Speaker 1: other day to build up. Does that mean you can't 364 00:21:22,520 --> 00:21:25,680 Speaker 1: run every day? Absolutely not, and that is actually a 365 00:21:25,800 --> 00:21:29,359 Speaker 1: question getting ahead of myself. But I would also so 366 00:21:29,520 --> 00:21:34,359 Speaker 1: every other day and then don't just run six seven 367 00:21:34,400 --> 00:21:38,320 Speaker 1: miles every time. So when I used to design programs 368 00:21:38,359 --> 00:21:41,000 Speaker 1: for people, and if you read my triathlon and uh 369 00:21:41,160 --> 00:21:45,000 Speaker 1: marathon books, you know it's periodization. So you may run 370 00:21:45,119 --> 00:21:49,920 Speaker 1: three miles on Monday, five miles on Wednesday, four miles 371 00:21:49,920 --> 00:21:54,480 Speaker 1: on Friday, and then you build and then you pull back. 372 00:21:55,080 --> 00:21:57,320 Speaker 1: And so the next week you may run four miles 373 00:21:57,320 --> 00:22:03,560 Speaker 1: on Monday, six miles on Wednesday, and five miles on Friday, 374 00:22:03,640 --> 00:22:05,680 Speaker 1: and then if you throw in a fourth on Sunday, 375 00:22:05,720 --> 00:22:09,520 Speaker 1: that's your long run day. And for many people half marathons, 376 00:22:09,560 --> 00:22:13,480 Speaker 1: even long distances, you can do incredibly well on three 377 00:22:13,560 --> 00:22:16,480 Speaker 1: to four runs per week. Your body can tell right 378 00:22:16,560 --> 00:22:19,120 Speaker 1: more and you're built for it and your aspirations are higher. 379 00:22:19,160 --> 00:22:23,520 Speaker 1: That's different. So this person says they are strength training, 380 00:22:23,520 --> 00:22:25,160 Speaker 1: I want to make sure they're doing the right thing. 381 00:22:25,840 --> 00:22:29,919 Speaker 1: So again, listen to the podcast I did on the exercises, 382 00:22:29,960 --> 00:22:32,360 Speaker 1: I used a bulletproof my lower body. They are not 383 00:22:34,000 --> 00:22:38,320 Speaker 1: advanced or super hard, and you can modify them depending 384 00:22:38,320 --> 00:22:42,760 Speaker 1: on your fitness level. But it's strengthening, strengthening, strengthening, So 385 00:22:43,160 --> 00:22:45,080 Speaker 1: you know this this person, I don't think they said 386 00:22:45,119 --> 00:22:47,280 Speaker 1: how long they've been strength training, so you got to 387 00:22:47,320 --> 00:22:49,720 Speaker 1: give that time too. But I love that they're doing 388 00:22:49,720 --> 00:22:51,919 Speaker 1: it twice a week. I might bump that up to 389 00:22:52,040 --> 00:22:54,720 Speaker 1: three times a week. So one thing you could do 390 00:22:54,800 --> 00:22:58,359 Speaker 1: is run Monday, Wednesday, Friday and then strength training. Although 391 00:22:58,359 --> 00:23:01,440 Speaker 1: two is great Tuesday Thursday, you could add in one 392 00:23:01,440 --> 00:23:05,360 Speaker 1: more on Saturday. And these are not hour long legs sessions. 393 00:23:05,680 --> 00:23:09,960 Speaker 1: People are under the you know, they think that strength 394 00:23:09,960 --> 00:23:12,200 Speaker 1: training for runners is like what you do for bodybuilders. 395 00:23:12,240 --> 00:23:13,440 Speaker 1: You have to go to the gym for ne No, 396 00:23:13,920 --> 00:23:16,439 Speaker 1: do them all at home if you want, and it 397 00:23:16,480 --> 00:23:21,840 Speaker 1: takes fifty minutes when done correctly, so you can get there. 398 00:23:21,960 --> 00:23:25,919 Speaker 1: So I want to always focus on the positive. So 399 00:23:25,960 --> 00:23:28,760 Speaker 1: many of my clients had runners knee at the start, 400 00:23:29,320 --> 00:23:32,720 Speaker 1: so you pull back, you change your runs, and then 401 00:23:32,920 --> 00:23:36,639 Speaker 1: you know different um distances there. It don't always do 402 00:23:36,680 --> 00:23:40,280 Speaker 1: the same one. You know three miles, seven miles, five miles, 403 00:23:41,320 --> 00:23:47,200 Speaker 1: four miles, you know, three miles six miles on opposite days. 404 00:23:47,440 --> 00:23:50,360 Speaker 1: And then the final thing. And I will actually end 405 00:23:50,359 --> 00:23:53,399 Speaker 1: the show with a person who references this. Listen to 406 00:23:53,400 --> 00:23:57,400 Speaker 1: the podcast I do on hills, Hills, Hills, Hills, why 407 00:23:57,480 --> 00:24:01,240 Speaker 1: you should run hills. So if you're doing three runs 408 00:24:01,240 --> 00:24:05,119 Speaker 1: a week Monday, Wednesday, Friday, maybe your Wednesday run is 409 00:24:05,160 --> 00:24:08,200 Speaker 1: a he'll workout. You run two miles to a hill, 410 00:24:08,800 --> 00:24:12,400 Speaker 1: you run up and down that hill six eight times, 411 00:24:13,080 --> 00:24:15,000 Speaker 1: and that may be another mile, and then you run 412 00:24:15,040 --> 00:24:19,720 Speaker 1: two miles home. There's your five mile day. But hill workouts, 413 00:24:20,000 --> 00:24:23,920 Speaker 1: as I say in that podcast, are beneficial to every person, 414 00:24:24,680 --> 00:24:29,680 Speaker 1: every athlete. They are so simple, so effective, and everyone 415 00:24:29,720 --> 00:24:33,000 Speaker 1: should do them. Um. So great question, and you can 416 00:24:33,000 --> 00:24:35,280 Speaker 1: get there. Hope that helps. These are all a little 417 00:24:35,280 --> 00:24:39,800 Speaker 1: longer than I get carried away. Um, so where are 418 00:24:39,840 --> 00:24:42,920 Speaker 1: we here? Okay, it's a great one fift year old 419 00:24:42,960 --> 00:24:47,160 Speaker 1: person diagnosed with high blood pressure. He's walking every day 420 00:24:47,240 --> 00:24:49,280 Speaker 1: for an hour starting his day walking for an hour, 421 00:24:49,520 --> 00:24:51,280 Speaker 1: but he's a friend who said he would be better 422 00:24:51,280 --> 00:24:56,040 Speaker 1: off jogging for thirty minutes. I always get kind of 423 00:24:56,080 --> 00:24:59,480 Speaker 1: annoyed with these the helpful friend. Now he also goes 424 00:24:59,520 --> 00:25:02,680 Speaker 1: on to say he's eliminated red meat, alcohol, and sugary foods. 425 00:25:04,840 --> 00:25:06,919 Speaker 1: I actually replied right to this person. I remember with 426 00:25:06,960 --> 00:25:10,760 Speaker 1: a study that shows how helpful walking is for people 427 00:25:10,800 --> 00:25:14,120 Speaker 1: with high blood pressure. Um, the cliche that you need 428 00:25:14,160 --> 00:25:18,480 Speaker 1: to walk before you run couldn't be more applicable here. Uh. 429 00:25:18,520 --> 00:25:20,560 Speaker 1: And for those of you who have friends like this, 430 00:25:21,320 --> 00:25:24,080 Speaker 1: who are you know, trying to change their lives, just 431 00:25:24,119 --> 00:25:27,600 Speaker 1: be supportive. They eliminated red meat, alcohol, and sugary foods 432 00:25:27,600 --> 00:25:29,360 Speaker 1: and they're walking an hour every day to start the day. 433 00:25:29,680 --> 00:25:33,480 Speaker 1: That's awesome. End of story. Be supportive. Don't tell them me, 434 00:25:33,520 --> 00:25:36,000 Speaker 1: Yeah you should, you could they I don't even want 435 00:25:36,000 --> 00:25:38,879 Speaker 1: to go there they are doing. And I reply to 436 00:25:38,920 --> 00:25:41,119 Speaker 1: this person, you're doing everything you should be doing. But 437 00:25:41,200 --> 00:25:43,240 Speaker 1: I thought this was so important to include in a 438 00:25:43,280 --> 00:25:46,119 Speaker 1: show as well. And what was better off me? You're 439 00:25:46,160 --> 00:25:50,400 Speaker 1: gonna burn more calories, you're gonna hurt your knees, you're 440 00:25:50,400 --> 00:25:53,199 Speaker 1: better off. You're not better off with your joints. Starting 441 00:25:53,240 --> 00:25:55,879 Speaker 1: that way. For someone who is fifty years old and 442 00:25:56,000 --> 00:25:58,320 Speaker 1: is trying to deal with are they going to burn 443 00:25:58,320 --> 00:26:02,080 Speaker 1: a couple more chlorities? What depends? Yes, running? You know 444 00:26:02,760 --> 00:26:06,119 Speaker 1: it depends. Actually, I'm just gonna say it depends. So 445 00:26:06,160 --> 00:26:09,040 Speaker 1: I love those vague terms, and and they're often times 446 00:26:09,080 --> 00:26:12,000 Speaker 1: in articles. It's better off, And that's why I always 447 00:26:12,040 --> 00:26:13,720 Speaker 1: ask question, what do what do you mean by better off? 448 00:26:14,480 --> 00:26:16,040 Speaker 1: Are they gonna do it? Are they gonna be in 449 00:26:16,080 --> 00:26:18,800 Speaker 1: more pain? Are they gonna run twice and never do 450 00:26:18,840 --> 00:26:22,400 Speaker 1: it again? If this person is walking every day starting 451 00:26:22,400 --> 00:26:24,520 Speaker 1: their day, what better way to start your day? I 452 00:26:24,520 --> 00:26:26,600 Speaker 1: think I did a podcast on that too, Why everyone 453 00:26:26,640 --> 00:26:30,960 Speaker 1: why you should start your day with exercise? And this 454 00:26:31,040 --> 00:26:36,520 Speaker 1: is a great question, an example of just keep doing 455 00:26:36,560 --> 00:26:38,360 Speaker 1: what you're doing and there will always be people who 456 00:26:38,359 --> 00:26:40,199 Speaker 1: will tell you to do more or that you're not 457 00:26:40,200 --> 00:26:44,120 Speaker 1: doing it quite right. And this person is doing it 458 00:26:44,200 --> 00:26:50,560 Speaker 1: amazingly well, So keep doing what you're doing. Uh. Gate analysis. 459 00:26:50,600 --> 00:26:54,840 Speaker 1: So there's a great question, quick question about going to 460 00:26:54,920 --> 00:26:58,840 Speaker 1: a shoe store buying running shoes. Should this person there 461 00:26:58,920 --> 00:27:01,399 Speaker 1: was a specific store that was doing gait analysis. So 462 00:27:01,440 --> 00:27:03,840 Speaker 1: you have the treadmill, you know, Oftentimes they'll have a 463 00:27:03,920 --> 00:27:07,160 Speaker 1: camera and is it worth it? And sometimes they charge, 464 00:27:07,240 --> 00:27:11,480 Speaker 1: sometimes they don't. The real quick answer to this is, actually, 465 00:27:11,520 --> 00:27:13,000 Speaker 1: let me backtrack a little bit. Well, let me give 466 00:27:13,000 --> 00:27:16,439 Speaker 1: you the answer only if they're qualified, and many are not, 467 00:27:16,960 --> 00:27:20,920 Speaker 1: and many will sound like they are right. So two 468 00:27:21,000 --> 00:27:25,400 Speaker 1: quick stories that will clarify this. So years ago, when 469 00:27:25,400 --> 00:27:27,400 Speaker 1: I was first starting running in New York City, and 470 00:27:27,440 --> 00:27:30,400 Speaker 1: I have this in my first marathon book, I went 471 00:27:30,400 --> 00:27:32,920 Speaker 1: into super Runner Store in New York City and Super 472 00:27:33,000 --> 00:27:35,080 Speaker 1: Understore was one of the most amazing stores, and even 473 00:27:35,160 --> 00:27:37,360 Speaker 1: I think they're still around. But at the time they 474 00:27:37,480 --> 00:27:42,639 Speaker 1: hired professional runners, like runners from Kenya and people who were, 475 00:27:42,680 --> 00:27:44,919 Speaker 1: you know, trying to break into the running scene, like 476 00:27:45,240 --> 00:27:50,760 Speaker 1: really really qualified runners who ran a hundred plus miles 477 00:27:50,760 --> 00:27:52,680 Speaker 1: a week. I remember talking to many of these guys, 478 00:27:53,000 --> 00:27:55,080 Speaker 1: so they knew what they were talking about. And I 479 00:27:55,119 --> 00:27:57,880 Speaker 1: went in and I had stalk any three D Grid 480 00:27:57,960 --> 00:28:01,119 Speaker 1: hurricanes I'll never forget, and I said, you know, I 481 00:28:01,200 --> 00:28:03,600 Speaker 1: have these sneakers and I need a new pair and 482 00:28:03,640 --> 00:28:06,400 Speaker 1: I want something totally different. And the guy looked down 483 00:28:06,400 --> 00:28:08,480 Speaker 1: at my stakers, he looked at me, and he said, 484 00:28:08,480 --> 00:28:10,480 Speaker 1: these work for you. And I said yeah, I said. 485 00:28:10,480 --> 00:28:12,800 Speaker 1: You know, he's like, how much do you run? What 486 00:28:12,880 --> 00:28:14,920 Speaker 1: are your goals? Ask me all those questions, and that's 487 00:28:14,960 --> 00:28:18,080 Speaker 1: a really important part. And I said yeah. And he said, 488 00:28:18,119 --> 00:28:19,680 Speaker 1: but you want totally different sneakers. I like, go, yeah, 489 00:28:19,680 --> 00:28:21,240 Speaker 1: I want something different. I try something. Now he goes, 490 00:28:21,320 --> 00:28:24,120 Speaker 1: that's not how this works. He said, if they work 491 00:28:24,160 --> 00:28:28,240 Speaker 1: for you, you stick with him. So he didn't try 492 00:28:28,240 --> 00:28:30,280 Speaker 1: to sell me a more expensive pair, he didn't try 493 00:28:30,320 --> 00:28:34,400 Speaker 1: to sell me too more expensive pairs. He said exactly 494 00:28:34,440 --> 00:28:37,240 Speaker 1: what I need it. And this is the type of 495 00:28:37,359 --> 00:28:40,240 Speaker 1: I'll never forget that example, and it's how I give 496 00:28:40,360 --> 00:28:42,960 Speaker 1: my advice as well. I'm not here to sell you 497 00:28:43,000 --> 00:28:45,160 Speaker 1: more expensive stuff for crazy stuff. I'm here to get 498 00:28:45,160 --> 00:28:50,440 Speaker 1: your results. And I so appreciated that response. And it 499 00:28:50,520 --> 00:28:52,880 Speaker 1: was from someone who knew what he was talking about. So, 500 00:28:53,000 --> 00:28:56,000 Speaker 1: if you're going to get gay analysis from someone, they 501 00:28:56,040 --> 00:28:57,640 Speaker 1: need to know what they're doing. Now, let me give 502 00:28:57,640 --> 00:29:00,400 Speaker 1: you the opposite end of the spectrum. I at a 503 00:29:00,480 --> 00:29:04,320 Speaker 1: different event many years later, after having done a lot 504 00:29:04,400 --> 00:29:09,280 Speaker 1: of racing, and there was a quote unquote foot shoe 505 00:29:09,360 --> 00:29:14,160 Speaker 1: expert that this person said, you gotta get this person 506 00:29:14,200 --> 00:29:17,320 Speaker 1: to analyze your sneakers. They are the best of the best. 507 00:29:17,840 --> 00:29:21,000 Speaker 1: So went up to this person. The person said, Tom, 508 00:29:21,280 --> 00:29:24,280 Speaker 1: walk in the other direction, ten steps walk back. So 509 00:29:24,360 --> 00:29:26,280 Speaker 1: I did that. I walked ten steps out, I walked 510 00:29:26,280 --> 00:29:30,160 Speaker 1: ten steps back, and the person said, your these shoes 511 00:29:30,240 --> 00:29:33,000 Speaker 1: are totally wrong for you. Your glutes are not firing 512 00:29:33,040 --> 00:29:37,480 Speaker 1: at all. And this whole laundry list of things that 513 00:29:37,720 --> 00:29:43,040 Speaker 1: sounded really intelligent, professional, and none of it was right. 514 00:29:43,920 --> 00:29:48,920 Speaker 1: None of it was remotely right. And this person asked 515 00:29:48,920 --> 00:29:51,680 Speaker 1: me no questions to start. Are you a runner? Have 516 00:29:51,760 --> 00:29:58,040 Speaker 1: you done any rate? Nothing? Nothing, It's kind of important. 517 00:29:58,160 --> 00:30:00,400 Speaker 1: Look at the bottom of my shoes, see the where pattern. 518 00:30:00,600 --> 00:30:03,320 Speaker 1: That is something they should do when they, you know, 519 00:30:03,480 --> 00:30:05,360 Speaker 1: sell you new pairs of shoes. If they're looking at 520 00:30:05,360 --> 00:30:09,200 Speaker 1: your overall, you know, uh, your foot and your function 521 00:30:09,240 --> 00:30:10,959 Speaker 1: and what you're trying to do, they should ask a 522 00:30:11,000 --> 00:30:13,240 Speaker 1: lot of questions. Trainers should ask a lot of questions 523 00:30:13,600 --> 00:30:16,800 Speaker 1: before you do your first session. So my point is 524 00:30:18,920 --> 00:30:20,880 Speaker 1: you got to figure out if this this person, if 525 00:30:20,880 --> 00:30:24,720 Speaker 1: you're especially if you're gonna pay, is qualified. And I 526 00:30:24,800 --> 00:30:27,440 Speaker 1: send my clients and used to send my clients to 527 00:30:27,720 --> 00:30:31,479 Speaker 1: a university and to get gay analysis and things like 528 00:30:31,560 --> 00:30:35,000 Speaker 1: that from someone who is trained to do it, so 529 00:30:35,200 --> 00:30:37,960 Speaker 1: don't waste your money and don't be put in the 530 00:30:38,040 --> 00:30:42,680 Speaker 1: wrong shoes because someone sounds like they know what they're 531 00:30:42,680 --> 00:30:46,280 Speaker 1: talking about, but they don't enough of that creatine question 532 00:30:46,320 --> 00:30:49,240 Speaker 1: on creatine, because I talked about it in other shows, 533 00:30:49,600 --> 00:30:53,200 Speaker 1: person had specific questions about my personal use of it, 534 00:30:53,240 --> 00:30:54,920 Speaker 1: and that's fine. They said, why do I take in 535 00:30:55,000 --> 00:30:57,680 Speaker 1: the morning because that's easiest for me because I'm not 536 00:30:57,720 --> 00:31:01,640 Speaker 1: going to forget. There's no specific physiological reason I do, 537 00:31:02,240 --> 00:31:05,720 Speaker 1: And um, that's just when I take and sometimes I 538 00:31:05,760 --> 00:31:07,560 Speaker 1: take it throughout the day. They used to have a 539 00:31:07,560 --> 00:31:10,360 Speaker 1: loading phase. Studies showed you really didn't have to do that. 540 00:31:10,760 --> 00:31:13,200 Speaker 1: But for me, it's just easy for me to take 541 00:31:13,200 --> 00:31:16,160 Speaker 1: my vitamins and my creatine and eat my healthy breakfast 542 00:31:16,160 --> 00:31:17,440 Speaker 1: and do it all at the front, and it makes 543 00:31:17,440 --> 00:31:20,000 Speaker 1: me feel good. Actually, that's a huge part of all 544 00:31:20,040 --> 00:31:23,840 Speaker 1: of this. By the way, mentally, you know, even the 545 00:31:23,880 --> 00:31:27,400 Speaker 1: placebo effect for many of this stuff is super important, 546 00:31:27,480 --> 00:31:29,760 Speaker 1: especially when you're starting your day that way. You exercise, 547 00:31:29,800 --> 00:31:33,120 Speaker 1: feel good, huge breakfast, healthy, feel good about your choices. 548 00:31:33,360 --> 00:31:36,800 Speaker 1: Take some supplements whatever they are. They said, what are 549 00:31:36,800 --> 00:31:40,040 Speaker 1: the benefits, and the benefits for me helped to increase 550 00:31:40,040 --> 00:31:43,200 Speaker 1: strength a little bit, right, the creatine uh system in 551 00:31:43,240 --> 00:31:45,640 Speaker 1: your body, and that's the physiological things. So you're gonna 552 00:31:45,680 --> 00:31:48,480 Speaker 1: increase your strength a little bit, and you're gonna put 553 00:31:48,480 --> 00:31:51,840 Speaker 1: on muscle a little bit more muscle a little bit 554 00:31:51,920 --> 00:31:55,360 Speaker 1: easier as a result of different physiological factors as well. 555 00:31:55,480 --> 00:31:57,760 Speaker 1: So for me, the short answer again is I'm trying 556 00:31:57,800 --> 00:32:00,400 Speaker 1: to build a little bit more muscle or help with 557 00:32:00,440 --> 00:32:03,400 Speaker 1: the building of muscle and preserve it as well. Uh, 558 00:32:03,400 --> 00:32:05,520 Speaker 1: you know, turn fifty one. I'm trying to keep what 559 00:32:05,560 --> 00:32:07,200 Speaker 1: I have and try to add to it if I can. 560 00:32:07,640 --> 00:32:10,480 Speaker 1: And creatine has been studied to death and can help 561 00:32:10,480 --> 00:32:14,240 Speaker 1: with that. Not you know, a magic powder, but pretty 562 00:32:14,320 --> 00:32:17,520 Speaker 1: darn effective and worth it for me. Uh. And then 563 00:32:17,640 --> 00:32:19,320 Speaker 1: I must have said that I'd take it with my 564 00:32:19,360 --> 00:32:22,360 Speaker 1: orange juice, and they said why orange juice? And that's 565 00:32:22,400 --> 00:32:23,840 Speaker 1: just what I like to put it in. And I 566 00:32:23,920 --> 00:32:27,200 Speaker 1: have about four ounces of orange juice and creatine, and 567 00:32:27,280 --> 00:32:29,600 Speaker 1: I know you have. There's many out there that are 568 00:32:29,640 --> 00:32:32,080 Speaker 1: the anti juice people, which is why I did a 569 00:32:32,080 --> 00:32:34,760 Speaker 1: whole podcast on why you should drink orange juice. But 570 00:32:34,880 --> 00:32:37,040 Speaker 1: for me, it's about four ounces five ounces of orange 571 00:32:37,120 --> 00:32:40,880 Speaker 1: juice fresh squeezed with creatine. It mixes up kind of well, 572 00:32:41,120 --> 00:32:43,840 Speaker 1: and that's that's why. But that's me. You can do 573 00:32:43,880 --> 00:32:46,680 Speaker 1: it with so many other things. As I always say, 574 00:32:47,120 --> 00:32:49,400 Speaker 1: it's just about doing it. I don't really care what 575 00:32:49,480 --> 00:32:51,400 Speaker 1: time of day, what you put it in. It's just 576 00:32:51,440 --> 00:32:55,520 Speaker 1: a matter of making sure you do it. Great questions. 577 00:32:55,760 --> 00:32:59,040 Speaker 1: All right, quick break when we come back, final question, 578 00:32:59,320 --> 00:33:02,320 Speaker 1: and then I'm gonna view what I love that someone 579 00:33:02,400 --> 00:33:05,640 Speaker 1: reached out and said how the podcast that helped her? 580 00:33:05,800 --> 00:33:08,760 Speaker 1: All right, so final break, we'll be right back. Question 581 00:33:08,800 --> 00:33:23,000 Speaker 1: about cricket protein. Cricket We'll be right back, and we 582 00:33:23,160 --> 00:33:28,600 Speaker 1: are back talking about cricket protein. So yes, I remember 583 00:33:28,600 --> 00:33:31,720 Speaker 1: watching Shark Tank. It was a while back, and person 584 00:33:31,800 --> 00:33:34,520 Speaker 1: came on and they were all about cricket protein. They 585 00:33:34,560 --> 00:33:36,160 Speaker 1: and I think they were the first person ever do it, 586 00:33:36,200 --> 00:33:39,040 Speaker 1: which was kind of surprising. It sounded kind of kind 587 00:33:39,040 --> 00:33:41,200 Speaker 1: of gross to me. But I guess if you mash 588 00:33:41,280 --> 00:33:43,800 Speaker 1: it up, I mean, what is anything else? Right? So 589 00:33:44,120 --> 00:33:47,800 Speaker 1: I did my research and each tablespoon of cricket powder 590 00:33:47,880 --> 00:33:50,000 Speaker 1: is about ten grams in weight and has about seven 591 00:33:50,000 --> 00:33:54,000 Speaker 1: grams of protein and forty two calories to put it 592 00:33:54,040 --> 00:33:58,200 Speaker 1: in perspective, and It kind of depends on what type 593 00:33:58,200 --> 00:34:02,600 Speaker 1: of protein powder, but a level tablespoon of protein powder 594 00:34:02,920 --> 00:34:07,760 Speaker 1: somewhere around fifteen grams of protein as well. So that's 595 00:34:07,800 --> 00:34:10,520 Speaker 1: oftentimes what you find when you try to go to 596 00:34:10,640 --> 00:34:14,800 Speaker 1: a quote unquote more natural form of protein is sometimes 597 00:34:14,800 --> 00:34:17,040 Speaker 1: it's a little bit less. Oftentimes it's a little bit less, 598 00:34:17,080 --> 00:34:20,400 Speaker 1: but doesn't matter. So the final quick answer to this, 599 00:34:20,520 --> 00:34:23,160 Speaker 1: you come up to me, uh, you know, we're eating 600 00:34:23,200 --> 00:34:25,400 Speaker 1: dinner together and you say, hey, a friend of mine 601 00:34:25,520 --> 00:34:28,560 Speaker 1: is uh is taking cricket protein. What do you think 602 00:34:28,680 --> 00:34:31,319 Speaker 1: you know that especially someone would often follow that up 603 00:34:31,320 --> 00:34:34,240 Speaker 1: with you know, I'm trying to go as natural as possible, 604 00:34:34,239 --> 00:34:36,400 Speaker 1: and I don't want way protein, I want any process. 605 00:34:36,400 --> 00:34:39,759 Speaker 1: I just want crickets. As far as I can tell, 606 00:34:40,400 --> 00:34:43,359 Speaker 1: I have not tried it, but it looks like, you know, 607 00:34:43,719 --> 00:34:47,279 Speaker 1: it's like any other question about protein. I answer, what 608 00:34:47,320 --> 00:34:50,480 Speaker 1: matters is that you get it in. So that's the 609 00:34:50,520 --> 00:34:52,759 Speaker 1: second level show I did you know, should I take 610 00:34:52,800 --> 00:34:55,920 Speaker 1: way protein or soy protein or p protein or cricket protein. 611 00:34:56,160 --> 00:34:59,360 Speaker 1: Just focus on the protein. Just focus on getting in 612 00:34:59,800 --> 00:35:02,920 Speaker 1: the amount of protein you should every day. And I 613 00:35:03,000 --> 00:35:05,160 Speaker 1: don't know many people that can stick to one type 614 00:35:05,400 --> 00:35:07,760 Speaker 1: and if you're mixing up your foods, I don't. You can't, 615 00:35:08,560 --> 00:35:11,440 Speaker 1: so you should, in my opinion and my experience and research, 616 00:35:11,480 --> 00:35:15,360 Speaker 1: chose if you're getting it from food, different food sources, 617 00:35:15,440 --> 00:35:18,719 Speaker 1: and you can supplement with this type of stuff and 618 00:35:18,760 --> 00:35:20,960 Speaker 1: then just supplement with what you like and what you 619 00:35:21,000 --> 00:35:23,920 Speaker 1: can afford and what is on sale that week and 620 00:35:23,960 --> 00:35:27,320 Speaker 1: what is healthy. But they're all, by and large, relatively 621 00:35:27,360 --> 00:35:30,080 Speaker 1: the same. Bodybuilders probably are gonna take cricket protein, but 622 00:35:30,160 --> 00:35:34,080 Speaker 1: maybe vegan bodybuilders will. So my point is it looks 623 00:35:34,360 --> 00:35:36,759 Speaker 1: fine to me. If you're into that kind of thing. 624 00:35:37,200 --> 00:35:39,960 Speaker 1: Just know how much protein is in the serving and 625 00:35:40,080 --> 00:35:42,600 Speaker 1: get in the amount of protein you need. I love 626 00:35:42,640 --> 00:35:47,080 Speaker 1: it cricket protein, all right. And finally, let me just 627 00:35:47,120 --> 00:35:51,400 Speaker 1: read you nice little and this came via Twitter, and 628 00:35:51,440 --> 00:35:54,640 Speaker 1: I'm gonna read it uh verbatim because it's kind of nice. 629 00:35:54,640 --> 00:35:56,920 Speaker 1: And this is what makes my job so great personally, 630 00:35:57,000 --> 00:36:00,160 Speaker 1: is hearing from you and the successes you get. I'm 631 00:36:00,200 --> 00:36:03,040 Speaker 1: a thirty year old woman from Michigan, and until today 632 00:36:03,040 --> 00:36:07,480 Speaker 1: I struggled to make a two mile run. Uh struggled 633 00:36:07,520 --> 00:36:09,560 Speaker 1: to make a two mile run. And then in parentheses, 634 00:36:09,800 --> 00:36:13,040 Speaker 1: she said one point five miles and I was toast. Recently, 635 00:36:13,120 --> 00:36:15,719 Speaker 1: I took your advice on a Fitness Disrupted episode to 636 00:36:15,800 --> 00:36:19,399 Speaker 1: run some hills voila. Today I ran two point five 637 00:36:19,480 --> 00:36:22,760 Speaker 1: miles steady state with ease. Had to share the gains. 638 00:36:24,040 --> 00:36:27,800 Speaker 1: This is why I do my job. I want that. 639 00:36:27,800 --> 00:36:31,560 Speaker 1: That is my payback. That is everything to me is 640 00:36:31,600 --> 00:36:38,280 Speaker 1: to hear the results. And if you follow the advice consistently, 641 00:36:39,160 --> 00:36:43,040 Speaker 1: I promise you will not only achieve your goals, you 642 00:36:43,040 --> 00:36:46,040 Speaker 1: will exceed your goals. And this person, if they want to, 643 00:36:46,239 --> 00:36:49,880 Speaker 1: will run farther and enjoy it more and do so 644 00:36:50,000 --> 00:36:53,480 Speaker 1: injury free if they are consistent with all of the 645 00:36:53,520 --> 00:36:56,319 Speaker 1: things that I talked about, not a couple. Not if 646 00:36:56,320 --> 00:36:59,080 Speaker 1: you want to truly be injury free and do it 647 00:36:59,160 --> 00:37:01,840 Speaker 1: the rest of your life. But when you take common 648 00:37:01,880 --> 00:37:05,920 Speaker 1: sense and research and anecdotal and wrap it all up 649 00:37:05,960 --> 00:37:08,760 Speaker 1: and find what works for you, you you have those moments. 650 00:37:08,800 --> 00:37:12,040 Speaker 1: So thank you for the questions, Thank you for the 651 00:37:12,239 --> 00:37:14,799 Speaker 1: success stories. I love them all. If you want to 652 00:37:14,800 --> 00:37:17,640 Speaker 1: reach out to me, Tom h Fit, Twitter and Instagram, 653 00:37:17,680 --> 00:37:21,640 Speaker 1: Fitness Disrupted dot com, please subscribe to the show, Please 654 00:37:21,760 --> 00:37:25,239 Speaker 1: rate the show. I greatly appreciate both. And again, my 655 00:37:25,320 --> 00:37:28,160 Speaker 1: goal is for you to have your best life, for 656 00:37:28,200 --> 00:37:30,839 Speaker 1: you to have moments like that that woman did, and 657 00:37:30,880 --> 00:37:33,799 Speaker 1: have many moments like that. I don't care where you 658 00:37:33,840 --> 00:37:40,239 Speaker 1: are fitness wise, health wise, you can be so much 659 00:37:40,280 --> 00:37:46,200 Speaker 1: better and it and it's not impossible to feel good 660 00:37:47,080 --> 00:37:49,200 Speaker 1: and to do so much more than you think you can. 661 00:37:49,880 --> 00:37:53,800 Speaker 1: All right, Remember there are three things we can control. 662 00:37:54,040 --> 00:37:55,800 Speaker 1: How much we move, what we put into our mouths, 663 00:37:55,800 --> 00:37:58,600 Speaker 1: and our attitudes. That is amazing. And when you do 664 00:37:58,680 --> 00:38:03,320 Speaker 1: those three things, amazing things happen. Thank you for listening. 665 00:38:04,280 --> 00:38:09,160 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 666 00:38:13,600 --> 00:38:17,200 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 667 00:38:17,280 --> 00:38:20,120 Speaker 1: more podcasts from my heart Radio, visit the i heart 668 00:38:20,200 --> 00:38:23,600 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 669 00:38:23,640 --> 00:38:24,400 Speaker 1: favorite shows.