1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,960 --> 00:00:19,080 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Do 3 00:00:19,239 --> 00:00:23,200 Speaker 1: diet drinks hinder weight loss and contribute to belly fat. 4 00:00:24,840 --> 00:00:32,479 Speaker 1: Drink more diet soda gain more weight, Diet soda doorway 5 00:00:33,600 --> 00:00:39,760 Speaker 1: to weight gain. These are just some of dozens and 6 00:00:40,040 --> 00:00:47,200 Speaker 1: dozens of headlines of stories about diet soda and weight gain. 7 00:00:49,120 --> 00:00:52,080 Speaker 1: I love that third one, diet soda doorway to weight gain. 8 00:00:53,960 --> 00:01:02,040 Speaker 1: Perfect topic for Fitness Disrupted, Beyond perfect. It has every 9 00:01:02,120 --> 00:01:08,440 Speaker 1: element of everything I need to bring to you science 10 00:01:09,000 --> 00:01:20,280 Speaker 1: but twisting the science, clickbait headlines and confusion. And I 11 00:01:20,360 --> 00:01:23,280 Speaker 1: was gonna look at like a handful of studies for you, 12 00:01:25,319 --> 00:01:29,360 Speaker 1: but there was no need. I've got two main studies 13 00:01:29,520 --> 00:01:33,040 Speaker 1: that are going to give us give you every single 14 00:01:34,120 --> 00:01:39,160 Speaker 1: point an element you need to understand this topic. And 15 00:01:39,200 --> 00:01:43,280 Speaker 1: it is so good, so excited, so jazz always um 16 00:01:44,160 --> 00:01:48,600 Speaker 1: and sometimes like a tiny bit more. Yes, let me 17 00:01:48,680 --> 00:01:53,840 Speaker 1: read one more paragraph that comes up when you google 18 00:01:54,040 --> 00:01:58,600 Speaker 1: this topic just diet soda and weight gain. This comes 19 00:01:58,680 --> 00:02:01,000 Speaker 1: up right away. Now. I always question like, are you 20 00:02:01,000 --> 00:02:02,520 Speaker 1: going to see in your browser what I see in 21 00:02:02,560 --> 00:02:07,080 Speaker 1: my browser? Probably not right? Uh not? Quite sure how 22 00:02:07,120 --> 00:02:11,080 Speaker 1: the whole Google Analytics works, but I I think and 23 00:02:11,600 --> 00:02:14,520 Speaker 1: it's been said right, it's tailored to your searches already, 24 00:02:14,560 --> 00:02:18,880 Speaker 1: but it matters not. Here is what came up right top, 25 00:02:19,320 --> 00:02:22,120 Speaker 1: So you know those headlines were underneath it, and this 26 00:02:22,240 --> 00:02:26,200 Speaker 1: was front and center. And I quote one study in 27 00:02:26,440 --> 00:02:30,840 Speaker 1: seven and forty nine adults found that the way circumference 28 00:02:30,919 --> 00:02:34,280 Speaker 1: gain of people who consume diet soda daily was nearly 29 00:02:34,440 --> 00:02:38,480 Speaker 1: four times greater than non consumers over a ten year period. 30 00:02:38,760 --> 00:02:43,320 Speaker 1: What's more, but wait, there's more. Artificially sweetened beverage consumption 31 00:02:43,400 --> 00:02:52,320 Speaker 1: has been significantly associated with overweight and obesity. Now, so 32 00:02:52,360 --> 00:02:54,880 Speaker 1: many people are just gonna read those headlines that I 33 00:02:54,919 --> 00:02:59,880 Speaker 1: read to you at the beginning and think, just direct 34 00:03:00,160 --> 00:03:03,799 Speaker 1: you drink diet soda. You gain weight from drinking the soda, 35 00:03:04,360 --> 00:03:12,920 Speaker 1: from the soda, from what's in the soda. But is it? 36 00:03:12,919 --> 00:03:17,880 Speaker 1: It doesn't make sense on its face. Why because there's 37 00:03:17,880 --> 00:03:26,320 Speaker 1: no calories. So if you're someone like myself exercise physiologists 38 00:03:26,320 --> 00:03:31,720 Speaker 1: who believes in the energy theory of weight gain energy 39 00:03:31,760 --> 00:03:38,280 Speaker 1: and energy out negative positive energy balance, it doesn't make sense. 40 00:03:38,680 --> 00:03:43,200 Speaker 1: There's more going on, and there's much more going on. 41 00:03:44,640 --> 00:03:47,000 Speaker 1: But so many people just think, oh my gosh, I 42 00:03:47,000 --> 00:03:48,840 Speaker 1: can't drink those diets, it is going to make me 43 00:03:48,880 --> 00:03:53,840 Speaker 1: gain weight. And so what that person believes, I believe 44 00:03:54,480 --> 00:03:59,240 Speaker 1: making assumptions, but for good reason is the It's it's metabolic. 45 00:04:00,640 --> 00:04:05,960 Speaker 1: It's that that soda in and of itself controlling for 46 00:04:06,000 --> 00:04:09,760 Speaker 1: everything else. Just drinking that soda makes you gain weight. 47 00:04:10,840 --> 00:04:13,440 Speaker 1: But again that doesn't make sense because there are no 48 00:04:13,640 --> 00:04:16,560 Speaker 1: calories in it, So how is that possible? So I'm 49 00:04:16,600 --> 00:04:18,360 Speaker 1: just gonna strap weight out a little bit more. And 50 00:04:18,400 --> 00:04:21,000 Speaker 1: guess some people just believe, just you drink it, you 51 00:04:21,040 --> 00:04:23,720 Speaker 1: gain weight, end of story. They don't question anything more 52 00:04:23,720 --> 00:04:25,839 Speaker 1: than that. And I understand that most people have no 53 00:04:25,920 --> 00:04:27,720 Speaker 1: idea what's going on, which is why this show is 54 00:04:27,839 --> 00:04:31,960 Speaker 1: so important. And then you could have those people who 55 00:04:32,000 --> 00:04:36,239 Speaker 1: just take it one small step further and think, well, 56 00:04:36,279 --> 00:04:39,560 Speaker 1: it must be doing something to my metabolism, slowing it down. 57 00:04:39,680 --> 00:04:44,239 Speaker 1: Let's throw that out there. It's interfering with my metabolism 58 00:04:44,320 --> 00:04:51,000 Speaker 1: and I'm gonna gain weight. Both not true. So what's 59 00:04:51,000 --> 00:04:57,280 Speaker 1: the answer. There are a handful. They're a handful, and 60 00:04:57,320 --> 00:05:01,280 Speaker 1: they're really interesting. I needna give you four. There's there's more, 61 00:05:01,520 --> 00:05:07,640 Speaker 1: but these are for essential reasons why the results from 62 00:05:07,680 --> 00:05:14,320 Speaker 1: those studies are what they are. But to say and 63 00:05:14,400 --> 00:05:17,600 Speaker 1: to think that just by drinking a can of soda 64 00:05:17,640 --> 00:05:21,760 Speaker 1: you're going to gain weight is wrong. It's wrong, and 65 00:05:21,800 --> 00:05:27,160 Speaker 1: it's such a perfect example of bad headlines. Why I 66 00:05:27,279 --> 00:05:29,560 Speaker 1: will tell you when we come back quick break, we'll 67 00:05:29,560 --> 00:05:43,760 Speaker 1: be right back and we are back talking about diet soda, 68 00:05:44,200 --> 00:05:49,760 Speaker 1: the real reasons diet soda causes weight gain. And you 69 00:05:49,800 --> 00:05:52,479 Speaker 1: can throw in belly fat because that's gonna get people 70 00:05:52,520 --> 00:05:59,359 Speaker 1: to listen and read weight gain and belly fat, two 71 00:05:59,400 --> 00:06:04,640 Speaker 1: topics that have driven the diet and exercise industry for decades. 72 00:06:07,320 --> 00:06:11,640 Speaker 1: But as I said before the break, people go right 73 00:06:11,640 --> 00:06:13,640 Speaker 1: to the metabolic, to the just entergy that I'm just 74 00:06:13,640 --> 00:06:16,560 Speaker 1: gonna drink this sod I'm gonna gain weight, no idea why. 75 00:06:18,320 --> 00:06:20,240 Speaker 1: But they read the headline they just go, Okay, I 76 00:06:20,279 --> 00:06:23,159 Speaker 1: can't drink those sodas because it's gonna make me gain weight. 77 00:06:23,320 --> 00:06:28,520 Speaker 1: Really okay. So if it's not just purely metabolic on 78 00:06:28,560 --> 00:06:36,000 Speaker 1: its face, what is it. Well, maybe it's a couple 79 00:06:36,120 --> 00:06:42,640 Speaker 1: other things, including behavioral and neural. Maybe there's something going 80 00:06:42,680 --> 00:06:52,800 Speaker 1: on with the mind and behaviors that are causing that 81 00:06:52,839 --> 00:06:55,640 Speaker 1: weight gain. It is not the soda in and of itself. 82 00:06:55,680 --> 00:06:58,680 Speaker 1: It can't be. I shouldn't say it can't be, but 83 00:06:59,080 --> 00:07:02,640 Speaker 1: it would be very hard to understand again, just as 84 00:07:02,640 --> 00:07:09,960 Speaker 1: it's face value because I know calories in it. Here's 85 00:07:09,960 --> 00:07:16,040 Speaker 1: the study I grabbed perfect not to start the conversation, 86 00:07:16,080 --> 00:07:19,320 Speaker 1: to just set the conversation. So this was in Nutrients, 87 00:07:19,440 --> 00:07:23,840 Speaker 1: May of two thousand fifteen. Diet soft drink consumption is 88 00:07:23,880 --> 00:07:30,080 Speaker 1: associated with the metabolic syndrome. A two sample comparison. Metabolic syndrome, 89 00:07:30,400 --> 00:07:35,120 Speaker 1: bunch of things going on, obesity negative. For our purposes, 90 00:07:35,280 --> 00:07:38,160 Speaker 1: it is the headline. It's gaining weight and belly fat. 91 00:07:38,200 --> 00:07:42,080 Speaker 1: I mean not specifically, but uh, it works. It works 92 00:07:42,120 --> 00:07:45,160 Speaker 1: for what we're talking about here, all right. And so 93 00:07:45,280 --> 00:07:50,600 Speaker 1: the abstract they took data from two different studies, okay, 94 00:07:50,840 --> 00:07:54,560 Speaker 1: cardiovascular health and dietary intakes, and participants from two cross 95 00:07:54,560 --> 00:07:59,200 Speaker 1: sectional studies. The main Syracuse Longitudinal study and this was 96 00:07:59,240 --> 00:08:01,640 Speaker 1: conducted and sent in New York from two thousand one 97 00:08:01,680 --> 00:08:04,720 Speaker 1: to two thousand six, and there are eight hundred three 98 00:08:04,720 --> 00:08:08,200 Speaker 1: people in that one and another study, the Observation of 99 00:08:08,280 --> 00:08:12,360 Speaker 1: Cardiovascular Risk Factors in Luxembourg study, And this was two 100 00:08:12,400 --> 00:08:14,800 Speaker 1: thousand seven to two thousand nine, and there was over 101 00:08:15,720 --> 00:08:18,680 Speaker 1: people in that so over two thousand subjects. Good big 102 00:08:19,000 --> 00:08:23,760 Speaker 1: group to pull data front right. In both studies, individuals 103 00:08:23,760 --> 00:08:26,920 Speaker 1: who consumed at least one soft drink per day had 104 00:08:26,960 --> 00:08:35,360 Speaker 1: a higher prevalence of metabolic syndrome than non consumers. This 105 00:08:35,480 --> 00:08:39,720 Speaker 1: was most evident for consumers of diet soft drinks. What 106 00:08:40,240 --> 00:08:44,600 Speaker 1: wait a minute, regular soft drinks and diet soft drinks 107 00:08:44,640 --> 00:08:51,800 Speaker 1: was worse. Regular soda has calories in it. How could 108 00:08:51,840 --> 00:08:57,760 Speaker 1: something with no calories be worse? That is such a 109 00:08:57,800 --> 00:09:00,480 Speaker 1: great question. I'm glad you asked, and this was consisted 110 00:09:00,480 --> 00:09:04,239 Speaker 1: across both studies. Diet soft drink intakes were also positively 111 00:09:04,240 --> 00:09:08,680 Speaker 1: associated here we go with waste circumference and fasting plasma 112 00:09:08,679 --> 00:09:12,040 Speaker 1: glucose in both studies. So we're talking about everything you know, 113 00:09:12,160 --> 00:09:15,559 Speaker 1: you don't need to understand metabolic syndrome. We're talking about 114 00:09:15,600 --> 00:09:19,720 Speaker 1: everything associated with weight gain and with belly fat and 115 00:09:19,760 --> 00:09:24,120 Speaker 1: with the negative health outcomes that come from that. Okay, 116 00:09:24,440 --> 00:09:27,760 Speaker 1: And finally, despite quite different consumption patterns of diet versus 117 00:09:27,760 --> 00:09:30,760 Speaker 1: regular soft drinks in the two studies, findings from both 118 00:09:31,160 --> 00:09:34,880 Speaker 1: support the notion that diet soft drinks are associated with 119 00:09:34,960 --> 00:09:41,360 Speaker 1: a higher prevalence of metabolic syndrome. Okay, weight gain, belly fat, 120 00:09:41,840 --> 00:09:44,880 Speaker 1: all those things that we want to avoid when it 121 00:09:44,920 --> 00:09:49,760 Speaker 1: comes to our health and nutrition and weight gain. All right, 122 00:09:50,120 --> 00:09:54,520 Speaker 1: So the the the dietary assessment was assessed for one 123 00:09:54,640 --> 00:09:58,360 Speaker 1: using the Food Frequency Questionnaire component of the Nutrition and 124 00:09:58,440 --> 00:10:03,280 Speaker 1: Health Questionnaire. The dietary component questions participants about their frequency 125 00:10:03,280 --> 00:10:06,920 Speaker 1: of consumption of thirty seven foods and beverages. Participants are 126 00:10:06,920 --> 00:10:11,439 Speaker 1: required to stipulate their frequency of consumption with six response options. 127 00:10:11,679 --> 00:10:14,760 Speaker 1: Either you know, when it comes to drinking diet soda 128 00:10:14,880 --> 00:10:19,000 Speaker 1: or regular soda. They could respond never, seldom, once a week, 129 00:10:19,120 --> 00:10:21,439 Speaker 1: two to four times a week, five to six times 130 00:10:21,440 --> 00:10:25,679 Speaker 1: a week, or once or more per day. So just 131 00:10:25,720 --> 00:10:27,600 Speaker 1: so you know, and again self reports, I talk about 132 00:10:27,600 --> 00:10:30,280 Speaker 1: self reports. Obviously we need to use these. It is 133 00:10:30,320 --> 00:10:33,800 Speaker 1: the you know, very inexpensive way to get data from 134 00:10:33,840 --> 00:10:37,920 Speaker 1: a large number of people. It is problematic, obviously, especially 135 00:10:37,960 --> 00:10:40,680 Speaker 1: when it comes to nutrition and exercise. People under report 136 00:10:40,720 --> 00:10:45,400 Speaker 1: what they take in and overestimate uh, the exercise they do. Um, 137 00:10:45,440 --> 00:10:47,200 Speaker 1: but we still have to use it. But we have 138 00:10:47,280 --> 00:10:50,400 Speaker 1: to take that for what it is. For soft drinks, 139 00:10:50,440 --> 00:10:53,280 Speaker 1: participants were asked to report how many glasses, cans of 140 00:10:53,320 --> 00:10:56,920 Speaker 1: diet carbonated soft drinks and regular carbonated soft drinks they 141 00:10:56,920 --> 00:11:01,360 Speaker 1: consume daily. Here's really important though, portion or serving sizes 142 00:11:01,360 --> 00:11:07,000 Speaker 1: were not stipulated. I kind of find that important. Now 143 00:11:07,080 --> 00:11:09,120 Speaker 1: they try to control in a certain way for this, 144 00:11:10,000 --> 00:11:13,240 Speaker 1: but I just thought immediately of a friend. I'm not 145 00:11:13,280 --> 00:11:15,840 Speaker 1: going to throw him under the bus. A college friend 146 00:11:15,880 --> 00:11:19,840 Speaker 1: of mine who waited tables. It was working his way 147 00:11:19,840 --> 00:11:26,200 Speaker 1: through school and would come home from work with two enormous, 148 00:11:26,760 --> 00:11:31,080 Speaker 1: two later bottles of soda and he would polish those off. 149 00:11:31,320 --> 00:11:37,079 Speaker 1: Now that's not everybody, but portion size makes a big difference, 150 00:11:37,160 --> 00:11:41,280 Speaker 1: especially when it's calories for one and no colies for another. So, 151 00:11:41,640 --> 00:11:47,559 Speaker 1: you know, doesn't dismiss the entire study at all, but 152 00:11:47,760 --> 00:11:52,200 Speaker 1: just yet another problem. Right. Let me give you two 153 00:11:52,240 --> 00:11:54,959 Speaker 1: quick findings from this study. In both studies, b M 154 00:11:55,040 --> 00:11:57,280 Speaker 1: I S so this is again something you'll understand a 155 00:11:57,280 --> 00:12:00,640 Speaker 1: little more than metabolic syndrome, but again just overweight and 156 00:12:00,640 --> 00:12:03,280 Speaker 1: obest it works and gaining weight and belly fat and 157 00:12:03,280 --> 00:12:05,360 Speaker 1: all that stuff. In both studies, b M I S 158 00:12:05,360 --> 00:12:10,080 Speaker 1: were significantly higher in soft drink consumers than in non consumers. 159 00:12:11,120 --> 00:12:18,240 Speaker 1: If you drank diet sodas your waste was larger. Okay, 160 00:12:18,320 --> 00:12:23,200 Speaker 1: height to waste ratio. Waste circumference was significantly higher in 161 00:12:23,320 --> 00:12:27,160 Speaker 1: diet soft drink consumers than in non consumers in the 162 00:12:27,200 --> 00:12:33,640 Speaker 1: other study. So people weighed more, people weighed more, more 163 00:12:33,679 --> 00:12:38,840 Speaker 1: body fat, more belly fat when they drank diet soda, 164 00:12:39,000 --> 00:12:41,320 Speaker 1: and you go, oh my gosh, I'm never having one again. 165 00:12:42,160 --> 00:12:47,079 Speaker 1: Well just wait, Okay, now I have this in red 166 00:12:47,320 --> 00:12:50,520 Speaker 1: because it's so important in my notes. Okay, they went on, 167 00:12:50,760 --> 00:12:53,520 Speaker 1: but most people, again, I'm not gonna go anywhere near 168 00:12:53,559 --> 00:12:55,559 Speaker 1: the study. You're gonna read the headline. You're gonna read 169 00:12:55,559 --> 00:12:58,160 Speaker 1: the article that's written by someone who's you know, maybe 170 00:12:58,360 --> 00:13:03,200 Speaker 1: glanced at the the study the findings, but didn't look 171 00:13:03,200 --> 00:13:06,720 Speaker 1: at anything within it. Okay, this is from the study 172 00:13:06,760 --> 00:13:10,880 Speaker 1: as well from a dietary perspective. Well, that's important, right, 173 00:13:11,760 --> 00:13:16,959 Speaker 1: From a dietary perspective. Higher intakes of total energy, are 174 00:13:16,960 --> 00:13:19,880 Speaker 1: you kidding me? And lower intakes of fruit and vegetables 175 00:13:19,880 --> 00:13:23,439 Speaker 1: were observed in regular soft drink consumers in both studies 176 00:13:23,720 --> 00:13:30,840 Speaker 1: than in non consumers. Um Higher intakes of total energy, 177 00:13:31,160 --> 00:13:38,680 Speaker 1: more calories, more calories, more calories, and less healthy food. 178 00:13:39,960 --> 00:13:44,960 Speaker 1: And this is self reports. So add a handful of 179 00:13:45,000 --> 00:13:47,920 Speaker 1: calories and take away some of the fruit and vegetables. 180 00:13:47,960 --> 00:13:55,600 Speaker 1: They said they ate higher total energy. So now the 181 00:13:55,679 --> 00:14:00,880 Speaker 1: question is why, right begs the question, but are you 182 00:14:00,960 --> 00:14:04,240 Speaker 1: kidding me? Um, that's what causes weight gain. Right, So 183 00:14:04,320 --> 00:14:09,600 Speaker 1: there's no calories in the soda, but people who drink 184 00:14:09,960 --> 00:14:13,040 Speaker 1: diet soda tend to take in more calories. Is that 185 00:14:13,080 --> 00:14:19,320 Speaker 1: where we're going here? All right? Why? Why? God? I 186 00:14:19,400 --> 00:14:22,920 Speaker 1: love this stuff. I love it. I love it. I 187 00:14:22,960 --> 00:14:25,200 Speaker 1: love it. And we're gonna take one final break when 188 00:14:25,240 --> 00:14:27,480 Speaker 1: we come back. I'm gonna give you start to give 189 00:14:27,520 --> 00:14:30,280 Speaker 1: you those four reasons. This is like you're gonna have. 190 00:14:30,480 --> 00:14:35,160 Speaker 1: This is cocktail party ammunition. I just love giving you 191 00:14:35,280 --> 00:14:37,520 Speaker 1: all of this stuff, this information so you can be 192 00:14:39,080 --> 00:14:42,800 Speaker 1: so informed to Yeah, I love your best life. I'm 193 00:14:42,800 --> 00:14:44,480 Speaker 1: getting ahead of myself. All right, quick break, we'll be 194 00:14:44,560 --> 00:15:01,280 Speaker 1: right back all right, talking about diet soda, uh, weight gain, 195 00:15:01,640 --> 00:15:05,920 Speaker 1: belly fat study that said sure, yes, people who drink 196 00:15:05,960 --> 00:15:14,120 Speaker 1: diet soda, higher b m I, higher waste circumference, more 197 00:15:14,200 --> 00:15:17,080 Speaker 1: likely to have metabolic syndrome, a whole host of negative 198 00:15:17,400 --> 00:15:23,760 Speaker 1: health issues. But why and then deep down within that study, 199 00:15:23,800 --> 00:15:27,360 Speaker 1: you realize, oh, they took in more calories. They took 200 00:15:27,480 --> 00:15:32,720 Speaker 1: in more calories. Okay, here we go four for reasons 201 00:15:32,800 --> 00:15:40,680 Speaker 1: why potentially why First, and we quote because even further 202 00:15:40,760 --> 00:15:44,680 Speaker 1: down in that study they gave you the answers, but 203 00:15:44,760 --> 00:15:47,240 Speaker 1: those aren't the answers that are anywhere in those headlines, 204 00:15:47,280 --> 00:15:48,800 Speaker 1: any of those headlines that they read too at the 205 00:15:48,800 --> 00:15:51,560 Speaker 1: start of the show. First, those who consume higher quantities 206 00:15:51,600 --> 00:15:55,480 Speaker 1: of soft drinks may also have drum roll please, a 207 00:15:55,600 --> 00:15:59,760 Speaker 1: dietary and or lifestyle pattern that is not as healthy 208 00:15:59,840 --> 00:16:06,680 Speaker 1: as those who do limit these drinks. Read too one 209 00:16:06,680 --> 00:16:10,280 Speaker 1: more time. Those who consume higher quantities of soft drinks 210 00:16:10,520 --> 00:16:13,960 Speaker 1: may also have a dietary and or lifestyle pattern that 211 00:16:14,040 --> 00:16:16,680 Speaker 1: is not as healthy as those who do limit these drinks. 212 00:16:18,400 --> 00:16:20,960 Speaker 1: They take in more calories, they don't eat their fruit 213 00:16:21,000 --> 00:16:26,480 Speaker 1: and vegetables, and they probably aren't exercising the same way. 214 00:16:26,920 --> 00:16:32,440 Speaker 1: This goes to that joke about fast food and how 215 00:16:32,520 --> 00:16:34,800 Speaker 1: someone goes in and says, can I get two big max, 216 00:16:35,120 --> 00:16:39,400 Speaker 1: a large fry, you know, uh, and a diet coke. 217 00:16:41,440 --> 00:16:47,600 Speaker 1: It's a joke, but it's real life, and it's actually 218 00:16:47,760 --> 00:16:50,720 Speaker 1: part as I just read and will continue to read 219 00:16:51,680 --> 00:16:59,880 Speaker 1: part of the answer to why regular soft drink consumers 220 00:17:00,400 --> 00:17:04,280 Speaker 1: in the studies analyzed here consumed fewer fruits and vegetables, 221 00:17:04,640 --> 00:17:10,280 Speaker 1: more grains and meats, and smoked more cigarettes than diet 222 00:17:10,400 --> 00:17:21,520 Speaker 1: soft drink consumers. Lifestyle behavior, not genetics, not a slow metabolism, 223 00:17:21,880 --> 00:17:29,600 Speaker 1: lifestyle and behavior. Okay, so that's one, and it's really 224 00:17:30,280 --> 00:17:37,920 Speaker 1: obvious if we're being honest, super healthy people tend to 225 00:17:38,000 --> 00:17:44,480 Speaker 1: drink less of this stuff. Some avoid it completely, Some 226 00:17:46,240 --> 00:17:49,439 Speaker 1: have a little bit moderation, excessive moderation than some like 227 00:17:49,560 --> 00:17:54,120 Speaker 1: my college friend, have to two leaders a day and more. 228 00:17:54,280 --> 00:17:57,879 Speaker 1: And by the way, let's just it in. This is 229 00:17:57,880 --> 00:18:00,320 Speaker 1: not in my notes. And I just love when this 230 00:18:00,400 --> 00:18:04,159 Speaker 1: goes in these types of directions. You go to Disney World, 231 00:18:04,840 --> 00:18:07,639 Speaker 1: you go to any of those type of amusement parks, 232 00:18:07,680 --> 00:18:09,480 Speaker 1: and I know many of you are guilty of this. 233 00:18:09,600 --> 00:18:11,680 Speaker 1: I get it. But you're gonna have the information now 234 00:18:11,720 --> 00:18:18,000 Speaker 1: why why things happen causality. People get that thirty two ounces, 235 00:18:18,720 --> 00:18:25,160 Speaker 1: forty ounce fifty stun refill a ball soft drink cut 236 00:18:26,040 --> 00:18:28,520 Speaker 1: they carried around and they filled up. My point is 237 00:18:28,960 --> 00:18:36,400 Speaker 1: the amount of diet and regular soda that is consumed 238 00:18:36,480 --> 00:18:40,080 Speaker 1: is insane. So that is what it is. So when 239 00:18:40,080 --> 00:18:44,760 Speaker 1: it comes to the regular soda, that's calories, and when 240 00:18:44,760 --> 00:18:46,959 Speaker 1: it comes to diet soda, I'm gonna start to give 241 00:18:47,000 --> 00:18:52,400 Speaker 1: you this really interesting neural reason why. So you've got 242 00:18:52,400 --> 00:18:57,119 Speaker 1: the behavioral Hey, you know, if you're drinking diet soda, 243 00:18:57,160 --> 00:18:59,919 Speaker 1: oftentimes it's with processed foods and it's with fast foods. 244 00:19:00,600 --> 00:19:03,800 Speaker 1: Just is the way it is. Here's what's really interesting. 245 00:19:04,119 --> 00:19:08,480 Speaker 1: Number two, quoting from this study, it is possible that 246 00:19:08,600 --> 00:19:12,480 Speaker 1: some current drinkers of diet soft drinks had replaced regular 247 00:19:13,160 --> 00:19:16,600 Speaker 1: with diet drinks for health reasons. Now you're starting to 248 00:19:16,640 --> 00:19:24,000 Speaker 1: see how studies can have problems. That makes sense, And 249 00:19:24,080 --> 00:19:28,160 Speaker 1: people who drink a lot of diet soda are oftentimes 250 00:19:28,160 --> 00:19:33,640 Speaker 1: not always oftentimes people who have already existing issues, who 251 00:19:33,640 --> 00:19:37,919 Speaker 1: have weight issues and have replaced their regular soda with 252 00:19:38,000 --> 00:19:42,920 Speaker 1: diet soda. Their diets still not great, their lifestyles still 253 00:19:42,960 --> 00:19:46,680 Speaker 1: not great, and their health not great. Do you read 254 00:19:46,720 --> 00:19:51,480 Speaker 1: that in any of the headlines? Not a one, not 255 00:19:51,560 --> 00:19:53,040 Speaker 1: a one that I've seen over the years when it 256 00:19:53,040 --> 00:19:57,040 Speaker 1: comes to this topic. So, current drinkers of diet soft 257 00:19:57,080 --> 00:20:02,760 Speaker 1: drinks have replaced regular so to with diet soda. How 258 00:20:02,800 --> 00:20:06,720 Speaker 1: does that muddy the waters? Right? We're not done. Third, 259 00:20:08,200 --> 00:20:10,240 Speaker 1: and this is this, This is what I truly believe 260 00:20:10,480 --> 00:20:13,080 Speaker 1: I'm gonna say at the end, combination of all of 261 00:20:13,080 --> 00:20:16,080 Speaker 1: the above, but this I truly believe is one of 262 00:20:16,080 --> 00:20:18,600 Speaker 1: the primary drivers, along with the other ones. It's all 263 00:20:18,600 --> 00:20:22,640 Speaker 1: a part. Third, and I quote some researchers have suggested 264 00:20:22,880 --> 00:20:27,120 Speaker 1: that the high sweetness in artificially sweetened drinks may result 265 00:20:27,240 --> 00:20:33,120 Speaker 1: in hunger or greater preference for other sweet or energy 266 00:20:33,240 --> 00:20:38,080 Speaker 1: dense foods. I have said this on many other podcasts. 267 00:20:38,520 --> 00:20:43,959 Speaker 1: Artificial sweeteners are completely screwing up our brains, completely screwing 268 00:20:44,040 --> 00:20:48,760 Speaker 1: up evolution. When we found honey, when we were hunter 269 00:20:48,840 --> 00:20:52,840 Speaker 1: gatherers and fats, you ate as much of it as 270 00:20:52,880 --> 00:20:57,520 Speaker 1: you could because it was scarce. Now it's not scarce, 271 00:20:58,080 --> 00:21:03,080 Speaker 1: and now thanks to artificial sweeteners, it's freaking havoc with 272 00:21:03,080 --> 00:21:06,600 Speaker 1: with our reward centers in our brains. And it started 273 00:21:06,640 --> 00:21:11,080 Speaker 1: with aspertame, which is in so many things that's neutral 274 00:21:11,160 --> 00:21:14,560 Speaker 1: sweet equals sugar twin things like that. One of the 275 00:21:14,640 --> 00:21:19,159 Speaker 1: most widely used artificial sweeteners. And there's so many others. 276 00:21:19,200 --> 00:21:20,639 Speaker 1: But back in the day, you know, this was the 277 00:21:20,680 --> 00:21:23,959 Speaker 1: original or one of the originals. This chemical is found 278 00:21:24,040 --> 00:21:30,160 Speaker 1: in thousands of products, right, dietcoke, diopepsi, sugar free gum, candy, 279 00:21:30,400 --> 00:21:34,159 Speaker 1: so many things. One quick study not gonna just just 280 00:21:34,160 --> 00:21:37,760 Speaker 1: gonna give you the title and speaks for itself. Oral 281 00:21:37,760 --> 00:21:41,640 Speaker 1: stimulation with aspertame increases hunger. That was all the way 282 00:21:41,640 --> 00:21:48,520 Speaker 1: back in Physiology and behavior Journal. Okay, oral stimulation with 283 00:21:48,560 --> 00:21:51,840 Speaker 1: aspertame increases hunger. So this starts to make sense. People, 284 00:21:52,880 --> 00:21:55,480 Speaker 1: There's zero calorie, so something else is going on. Oh 285 00:21:55,520 --> 00:21:58,359 Speaker 1: so maybe maybe along with the behavioral I have to 286 00:21:58,440 --> 00:22:01,960 Speaker 1: keep going back there and the replacement. That's interesting and 287 00:22:02,160 --> 00:22:09,280 Speaker 1: that's part of it. But some people, and we'll see 288 00:22:09,280 --> 00:22:11,480 Speaker 1: which specifically in the final study I give you, some 289 00:22:11,560 --> 00:22:15,120 Speaker 1: people get hungrier because of the diet. So so it's 290 00:22:15,160 --> 00:22:16,560 Speaker 1: not the diet soda. You drink the diet soda you 291 00:22:16,560 --> 00:22:18,840 Speaker 1: gain Wait, no, you drink the diets sod eat more. 292 00:22:20,040 --> 00:22:22,280 Speaker 1: You drink the diet soda, and it screws around with 293 00:22:22,359 --> 00:22:24,680 Speaker 1: the reward centers in your brain. You not only eat more, 294 00:22:24,880 --> 00:22:29,520 Speaker 1: you don't think you did. Gosh. I love these topics 295 00:22:29,960 --> 00:22:34,040 Speaker 1: and here we go. Third just alluded to it, and 296 00:22:34,040 --> 00:22:37,400 Speaker 1: I quote animal studies have shown that artificial sweeteners such 297 00:22:37,400 --> 00:22:41,000 Speaker 1: as aspertame, may reduce the ability of the body to 298 00:22:41,359 --> 00:22:46,880 Speaker 1: estimate the energy content of foods, leading to increased intake 299 00:22:47,359 --> 00:22:50,000 Speaker 1: and body weight gain. This is where I'm gonna say 300 00:22:50,040 --> 00:22:53,040 Speaker 1: it's not your fault. It's rare that I say that, 301 00:22:53,080 --> 00:22:56,359 Speaker 1: because we have control, we gotta be honest. But in 302 00:22:56,400 --> 00:23:01,359 Speaker 1: this case, well, it's partially not your faul because you're 303 00:23:01,400 --> 00:23:04,000 Speaker 1: gonna know that you ate more, but you're not gonna 304 00:23:04,080 --> 00:23:10,000 Speaker 1: know why. How great is this topic. So again, the 305 00:23:10,040 --> 00:23:13,880 Speaker 1: ability may reduce the ability of the body to estimate 306 00:23:13,920 --> 00:23:16,199 Speaker 1: the energy content of foods. This is why when you 307 00:23:16,240 --> 00:23:19,760 Speaker 1: eat so many different things. Gosh, here we go. How 308 00:23:19,800 --> 00:23:23,520 Speaker 1: often do I talk about people who tend to lose 309 00:23:23,560 --> 00:23:25,479 Speaker 1: weight and maintain it tend to eat the same foods 310 00:23:25,480 --> 00:23:28,200 Speaker 1: over and over, myself included. And I'm trying to eat 311 00:23:28,440 --> 00:23:30,760 Speaker 1: as varied a diet as I can because that is 312 00:23:31,080 --> 00:23:35,359 Speaker 1: the healthiest. That's third level stuff. But because it's so 313 00:23:35,440 --> 00:23:38,080 Speaker 1: hard to estimate the energy content of foods when you 314 00:23:38,080 --> 00:23:40,680 Speaker 1: don't see the calories on them, and you're trying different things, 315 00:23:40,680 --> 00:23:45,160 Speaker 1: you're out and about that's problematic. But I also don't 316 00:23:45,160 --> 00:23:48,040 Speaker 1: want you counting calories and being stuck to things like that. 317 00:23:48,760 --> 00:23:52,400 Speaker 1: I'm not someone who believes, you know, you are wedded 318 00:23:52,440 --> 00:23:55,400 Speaker 1: to that, for just it's not a lifestyle, it's not 319 00:23:55,200 --> 00:24:00,240 Speaker 1: not how to live. You can start that way, right, 320 00:24:01,760 --> 00:24:04,560 Speaker 1: but I don't want you wedded to that. But there 321 00:24:04,600 --> 00:24:10,160 Speaker 1: you go. It's screwing around with the evolution of sweetness 322 00:24:10,359 --> 00:24:17,320 Speaker 1: and how we perceive that in our brains. One more 323 00:24:17,359 --> 00:24:19,400 Speaker 1: time though, they said it one more time, so it's 324 00:24:19,440 --> 00:24:24,240 Speaker 1: in red again. Total energy intakes were higher in individuals 325 00:24:24,240 --> 00:24:28,400 Speaker 1: who consumed regular soft drinks compared to those who consumed 326 00:24:28,400 --> 00:24:31,720 Speaker 1: diet drinks in both samples. So it doesn't matter which side, 327 00:24:32,160 --> 00:24:36,720 Speaker 1: just more calories, more calories, more calories. But let me 328 00:24:36,760 --> 00:24:39,439 Speaker 1: go down here, so I'm gonna backtrack. So let's go 329 00:24:39,520 --> 00:24:44,320 Speaker 1: back to the hunger. Okay, that may result in hunger 330 00:24:44,400 --> 00:24:46,880 Speaker 1: or greater preference for other sweeter, energy dense foods. We're 331 00:24:46,880 --> 00:24:49,440 Speaker 1: talking about aspertame, right, Well, there's so many others. There's 332 00:24:49,560 --> 00:24:54,880 Speaker 1: now sucros. I'm sorry, sucralose. Sucros is the good one, 333 00:24:55,200 --> 00:24:58,480 Speaker 1: the natural one. Okay, here's the study just came out. 334 00:24:58,920 --> 00:25:00,399 Speaker 1: This is the one you're seeing in the news all 335 00:25:00,440 --> 00:25:04,560 Speaker 1: the time now, obesity and sex related associations with differential 336 00:25:04,600 --> 00:25:09,600 Speaker 1: effects of sucralose versus sucros on appetite and reward processing. 337 00:25:09,680 --> 00:25:15,560 Speaker 1: A randomized crossover trial GAMA, September one. So you know, 338 00:25:15,600 --> 00:25:22,160 Speaker 1: a couple of days ago, awesome sucralose sucros Okay. They 339 00:25:22,200 --> 00:25:25,480 Speaker 1: looked at seventy four participants, so not huge, but good 340 00:25:25,800 --> 00:25:29,000 Speaker 1: during three experiments, and they're looking at their brain activity 341 00:25:29,000 --> 00:25:32,400 Speaker 1: while drinking different things, okay, and they had a mix. 342 00:25:32,480 --> 00:25:36,160 Speaker 1: They had healthy weight people, overweight people, and obese people 343 00:25:36,240 --> 00:25:39,200 Speaker 1: in this, so a good cross section of all three 344 00:25:39,920 --> 00:25:43,720 Speaker 1: and really simple. The group drank either mills of a 345 00:25:43,800 --> 00:25:48,080 Speaker 1: drink with sucros which is regular table sugar, or a 346 00:25:48,160 --> 00:25:52,960 Speaker 1: diet drink with the non nutritive sweetener the n N 347 00:25:53,200 --> 00:25:57,000 Speaker 1: S sucra loose and water. Okay. Then two hours later, 348 00:25:57,720 --> 00:26:02,520 Speaker 1: so amazing. They use function magnetic resonance imaging f m 349 00:26:02,640 --> 00:26:05,960 Speaker 1: r I scans. They're looking at their brains and they 350 00:26:05,960 --> 00:26:10,080 Speaker 1: showed them pictures of high calorie foods, burgers, donuts, things 351 00:26:10,119 --> 00:26:13,480 Speaker 1: like that, and they were looking at the brain regions 352 00:26:14,760 --> 00:26:21,480 Speaker 1: that show and are responsible for cravings for appetite for hunger. 353 00:26:22,960 --> 00:26:26,160 Speaker 1: While they were looking at these pictures. The results are 354 00:26:26,200 --> 00:26:29,639 Speaker 1: so interesting, not surprising if you're in this industry, but 355 00:26:30,640 --> 00:26:34,760 Speaker 1: for most of you. Yeah, The results revealed that both 356 00:26:34,800 --> 00:26:39,920 Speaker 1: women and obese participants experienced increased activity in the brain 357 00:26:40,040 --> 00:26:46,240 Speaker 1: areas controlling food cravings and appetite after drinking diet soda sucralose. 358 00:26:47,760 --> 00:26:51,199 Speaker 1: Here's what's going to blow your mind. The activity was 359 00:26:51,320 --> 00:26:57,919 Speaker 1: greater than when these individuals drank the real sugar beverage. 360 00:26:59,359 --> 00:27:02,960 Speaker 1: You know, for so long people have asked me, you know, 361 00:27:05,160 --> 00:27:07,240 Speaker 1: fake sugar, if you want to call it that, artificial 362 00:27:07,280 --> 00:27:10,400 Speaker 1: sweeteners versus real. I said, I do real. I don't 363 00:27:10,440 --> 00:27:12,359 Speaker 1: do a lot of a period, but if, if, and 364 00:27:12,400 --> 00:27:16,280 Speaker 1: when I do, I go with the real stuff because 365 00:27:16,320 --> 00:27:18,440 Speaker 1: I do understand. First of all, I always try to 366 00:27:18,480 --> 00:27:22,320 Speaker 1: go as natural as possible. But you could, you know, yeah, 367 00:27:22,359 --> 00:27:24,119 Speaker 1: and it's and it's not a lot. I want to 368 00:27:24,160 --> 00:27:27,440 Speaker 1: confuse the issue here, but there you go. That's insane 369 00:27:27,520 --> 00:27:31,520 Speaker 1: for most people to comprehend. Wait a minute. In the brain, 370 00:27:32,320 --> 00:27:35,760 Speaker 1: the activity is greater for cravings after you drink the 371 00:27:35,840 --> 00:27:41,600 Speaker 1: diet soda, and it's worse for women and people who 372 00:27:41,600 --> 00:27:47,800 Speaker 1: have weight to lose, significant weight to lose. Okay, they 373 00:27:47,880 --> 00:27:49,359 Speaker 1: also and this is. You know, I don't want to 374 00:27:49,359 --> 00:27:52,160 Speaker 1: get too deep into this, but it's obviously connected hormones, right. 375 00:27:53,520 --> 00:27:58,439 Speaker 1: The researchers saw that the hormones that tell you your 376 00:27:58,480 --> 00:28:06,399 Speaker 1: body that you feel full decreased after drinking the fake sugar. 377 00:28:08,119 --> 00:28:14,280 Speaker 1: Artificial sweeteners are therefore, what not good at suppressing hunger 378 00:28:14,600 --> 00:28:21,040 Speaker 1: for so many people, it does the opposite. Okay, I'm 379 00:28:21,040 --> 00:28:24,520 Speaker 1: gonna read directly from the study for you pulled us 380 00:28:24,520 --> 00:28:29,000 Speaker 1: all together. Findings in this randomized crossover trial, both obesity 381 00:28:29,040 --> 00:28:33,240 Speaker 1: and female sex were associated with differential neural food que 382 00:28:33,280 --> 00:28:39,400 Speaker 1: responsility in reward processing areas following ingestion of sucralose compared 383 00:28:39,400 --> 00:28:44,320 Speaker 1: with sucros. It's worse. It was worse in the brain 384 00:28:44,640 --> 00:28:49,400 Speaker 1: regions for reward processing for hunger, for satiety, that type 385 00:28:49,400 --> 00:28:53,400 Speaker 1: of stuff. What does that mean? These findings suggest that 386 00:28:53,480 --> 00:28:57,800 Speaker 1: female individuals and those with obesity have greater neural reward 387 00:28:57,880 --> 00:29:03,760 Speaker 1: responses to non newt reative sweeteners versus nutritive sugar consumption, 388 00:29:04,240 --> 00:29:08,360 Speaker 1: highlighting the need to consider individual biological factors that might 389 00:29:08,400 --> 00:29:13,320 Speaker 1: influence the efficacy of non nutritive sweeteners. Really complicated for many, 390 00:29:13,360 --> 00:29:18,480 Speaker 1: but it's not started to show by talking about is 391 00:29:18,520 --> 00:29:20,880 Speaker 1: it metabolic. It's not what it's saying here at all. 392 00:29:23,200 --> 00:29:25,680 Speaker 1: I'm always open and you know there's other studies, and 393 00:29:26,080 --> 00:29:30,080 Speaker 1: but this is what the studies are showing. That makes sense. 394 00:29:31,760 --> 00:29:34,600 Speaker 1: It's not about drinking Cannisodian gain weight. No, does make sense. 395 00:29:35,440 --> 00:29:37,840 Speaker 1: It doesn't slow down your metabolism. That's not what it's 396 00:29:37,880 --> 00:29:42,600 Speaker 1: showing at all. Anything, you know, cross it off showing 397 00:29:42,640 --> 00:29:47,320 Speaker 1: it results in behavioral or the behavioral maybe associated with 398 00:29:47,440 --> 00:29:50,080 Speaker 1: those studies, these people that are drinking them. It's it's 399 00:29:50,200 --> 00:29:53,240 Speaker 1: already flawed from the get go to some degree because 400 00:29:53,280 --> 00:29:56,120 Speaker 1: of the people who are now drinking the diet soda. 401 00:29:56,320 --> 00:30:02,240 Speaker 1: And then more importantly for your takeaway, are the artificial 402 00:30:02,280 --> 00:30:08,720 Speaker 1: sweeteners and how our bodies and our brains react to them. 403 00:30:08,880 --> 00:30:13,320 Speaker 1: Final pulling it all together. I used to drink diet 404 00:30:13,360 --> 00:30:15,320 Speaker 1: soda a little bit more than I do. Now I 405 00:30:15,400 --> 00:30:18,880 Speaker 1: drink it occasionally. The healthier I get, the more I train, 406 00:30:18,960 --> 00:30:22,520 Speaker 1: the more of the goals I have, I just it 407 00:30:22,560 --> 00:30:25,440 Speaker 1: doesn't work as well. I need to fuel my body 408 00:30:25,440 --> 00:30:29,040 Speaker 1: with water, especially after hard workouts. But I'm not someone 409 00:30:29,760 --> 00:30:32,480 Speaker 1: like so many of these fitness people who most lie 410 00:30:32,600 --> 00:30:34,600 Speaker 1: and say they never do something, and it's just because 411 00:30:34,600 --> 00:30:37,560 Speaker 1: you don't see it on Instagram. Yeah, I'm excessive moderation 412 00:30:37,600 --> 00:30:42,360 Speaker 1: with everything with wine, with soda. Actually haven't had a 413 00:30:42,400 --> 00:30:45,160 Speaker 1: real soda in many, many years. My point is this, 414 00:30:45,280 --> 00:30:49,560 Speaker 1: First of all, it's moderation. It's what works for you. Okay, yeah, 415 00:30:49,560 --> 00:30:51,200 Speaker 1: I don't drink a lot of diet soda at all, 416 00:30:51,440 --> 00:30:56,960 Speaker 1: but when I did didn't make me hungry. Now I'm 417 00:30:57,000 --> 00:30:59,480 Speaker 1: not female, and I didn't have a lot of weight 418 00:30:59,480 --> 00:31:02,120 Speaker 1: to lose, as was evidence in these studies. But those 419 00:31:02,160 --> 00:31:05,080 Speaker 1: are the ones who react more. But it didn't say, 420 00:31:05,120 --> 00:31:07,760 Speaker 1: and it doesn't show that men and people who are 421 00:31:08,200 --> 00:31:12,360 Speaker 1: of healthy weights don't have that same reaction. It's just pronounced. 422 00:31:13,560 --> 00:31:17,520 Speaker 1: So my point is it's individual. You have to be honest. 423 00:31:17,560 --> 00:31:22,239 Speaker 1: Now you have the facts, ever changing, but these are 424 00:31:22,240 --> 00:31:25,280 Speaker 1: the facts. And so if you're someone who enjoys an 425 00:31:25,280 --> 00:31:27,760 Speaker 1: occasional diet soda or anything, by the way, I don't 426 00:31:27,760 --> 00:31:30,080 Speaker 1: want to get into you know, this is just diet soda. 427 00:31:30,160 --> 00:31:31,920 Speaker 1: But you know, I didn't want the show to be 428 00:31:31,960 --> 00:31:36,080 Speaker 1: ten hours long. But artificial sweeteners, I want you to 429 00:31:36,080 --> 00:31:39,280 Speaker 1: be careful with them, period. But if you're someone who 430 00:31:39,360 --> 00:31:41,520 Speaker 1: drinks diet soda occasionally and it works for you. It 431 00:31:41,560 --> 00:31:45,480 Speaker 1: works for you if you're not overeating afterwards, because it's 432 00:31:45,480 --> 00:31:48,440 Speaker 1: not about your metabolism. It's not about that just drinking 433 00:31:48,440 --> 00:31:50,920 Speaker 1: that diet soda is going to add weight to you. 434 00:31:51,280 --> 00:31:54,040 Speaker 1: It's how your body responds, how you respond, how your 435 00:31:54,040 --> 00:31:57,840 Speaker 1: brain responds, what happens afterwards. Gosh, I love this stuff. 436 00:32:00,120 --> 00:32:06,560 Speaker 1: That's the takeaway. And I believe that for these headlines, 437 00:32:07,480 --> 00:32:11,280 Speaker 1: it's a combination of many of these, especially with the 438 00:32:11,320 --> 00:32:15,440 Speaker 1: studies where people are already gone from regular soda to 439 00:32:15,520 --> 00:32:19,000 Speaker 1: diet soda. But wow, do you have some really great 440 00:32:19,880 --> 00:32:23,280 Speaker 1: actionable information now when it comes to real versus fake 441 00:32:23,640 --> 00:32:26,960 Speaker 1: and what it does to our brains and evolution, and 442 00:32:29,480 --> 00:32:33,200 Speaker 1: you know, to be pretty broad, but it works most 443 00:32:33,200 --> 00:32:38,000 Speaker 1: of the time. Real is better. As Jack Colaine said, 444 00:32:38,000 --> 00:32:40,320 Speaker 1: I'm getting ready to do a show finally on just 445 00:32:40,400 --> 00:32:42,440 Speaker 1: the guy looked up to and I got to interview 446 00:32:42,520 --> 00:32:46,479 Speaker 1: him for an hour years ago. Amazing. If man makes it, 447 00:32:46,560 --> 00:32:50,800 Speaker 1: don't eat it now. Man's making better things now. But 448 00:32:51,920 --> 00:32:54,040 Speaker 1: pretty good rule of thumb, it comes into bag if 449 00:32:54,040 --> 00:32:57,160 Speaker 1: it has a lot of ingredients, especially once you can't 450 00:32:57,200 --> 00:33:06,240 Speaker 1: pronounce like Cardiff sweeteners, potential problems. Enough, there you go. 451 00:33:07,880 --> 00:33:11,240 Speaker 1: You learned something. You learned a lot the real reasons 452 00:33:11,280 --> 00:33:16,080 Speaker 1: diet so to caused weight gain belly fat. Thank you 453 00:33:16,160 --> 00:33:19,640 Speaker 1: for listening. Tom h Fit, Instagram and Twitter. Reach out 454 00:33:19,680 --> 00:33:22,240 Speaker 1: Tom h Fit. Questions, comments, you can go to Fitness 455 00:33:22,280 --> 00:33:27,600 Speaker 1: Disrupted dot com. Email me through the site. Please like 456 00:33:27,840 --> 00:33:31,240 Speaker 1: the show, comment, follow it whatever you can do to 457 00:33:31,280 --> 00:33:35,120 Speaker 1: support it. I appreciate to know end I love what 458 00:33:35,200 --> 00:33:38,080 Speaker 1: I do. I hope you can. You know since that 459 00:33:38,240 --> 00:33:41,280 Speaker 1: tell that so passionate and will only bring you the 460 00:33:41,400 --> 00:33:47,800 Speaker 1: best information, great guests coming up. But I love taking 461 00:33:47,800 --> 00:33:51,240 Speaker 1: this information and distilling it down for you. Not a 462 00:33:51,280 --> 00:33:56,120 Speaker 1: lot of people who have my background and experience and passion, 463 00:33:56,800 --> 00:34:01,880 Speaker 1: and my job is to help you with your longest, best, 464 00:34:02,320 --> 00:34:07,520 Speaker 1: happiest and healthiest life. And I take that really seriously. 465 00:34:07,600 --> 00:34:11,840 Speaker 1: Thank you for listening. I am Tom Holland. This is 466 00:34:11,880 --> 00:34:20,440 Speaker 1: Fitness Disrupted, Believe in yourself. Fitness Disrupted is a production 467 00:34:20,480 --> 00:34:23,840 Speaker 1: of I Heart Radio. For more podcasts from my Heart Radio, 468 00:34:24,160 --> 00:34:27,560 Speaker 1: visit the I Heart Radio app, Apple Podcasts, or wherever 469 00:34:27,680 --> 00:34:29,280 Speaker 1: you listen to your favorite shows.