1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,560 --> 00:00:15,600 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Staying 3 00:00:15,760 --> 00:00:19,560 Speaker 1: in shape in the winter is the topic of today's show, 4 00:00:20,079 --> 00:00:24,239 Speaker 1: with a subtitle of and this may surprise you why 5 00:00:24,320 --> 00:00:27,480 Speaker 1: you should get outside and leave your coat at home. 6 00:00:28,000 --> 00:00:31,080 Speaker 1: So this is another topic that I have dealt with 7 00:00:31,160 --> 00:00:35,160 Speaker 1: for decades, contributed to so many articles written them myself. 8 00:00:35,479 --> 00:00:37,360 Speaker 1: How do you stay in shape over the winter? Right? 9 00:00:37,640 --> 00:00:41,120 Speaker 1: And it's winter time as I record this show, it's 10 00:00:41,120 --> 00:00:46,040 Speaker 1: a little milder winter, but it's it's cold. And this 11 00:00:46,120 --> 00:00:50,879 Speaker 1: is just basic common sense. Right, the winter is a 12 00:00:51,000 --> 00:00:53,800 Speaker 1: time when people pack on the pounds. And let's just 13 00:00:53,920 --> 00:00:58,120 Speaker 1: talk energy in, energy out. We move less during the 14 00:00:58,160 --> 00:01:01,480 Speaker 1: winter for the most part. Right, unless you live somewhere 15 00:01:01,520 --> 00:01:05,640 Speaker 1: like Hawaii, we're super nice all year long. Many of 16 00:01:05,760 --> 00:01:08,000 Speaker 1: us live in places where there are a bunch of 17 00:01:08,000 --> 00:01:13,200 Speaker 1: months where we are doing two things three things. We 18 00:01:13,360 --> 00:01:16,520 Speaker 1: are inside more. So we're just not moving. We're just 19 00:01:16,520 --> 00:01:19,759 Speaker 1: not burning as many calories every day, we're not as active, 20 00:01:20,240 --> 00:01:27,320 Speaker 1: and because we're inside, we tend to eat more. That's 21 00:01:27,360 --> 00:01:31,120 Speaker 1: a really bad combination. That's a really bad combination. And 22 00:01:31,160 --> 00:01:34,800 Speaker 1: to add one more thing to that, because this is 23 00:01:34,840 --> 00:01:39,280 Speaker 1: how things are always connected in ways that are surprising 24 00:01:39,360 --> 00:01:42,880 Speaker 1: yet not but we just don't make the connections quite often. 25 00:01:43,319 --> 00:01:49,120 Speaker 1: And that is that seasonal affect disorder SAD goes along 26 00:01:49,120 --> 00:01:52,240 Speaker 1: with the two things I just described. When you move less, 27 00:01:52,600 --> 00:01:56,000 Speaker 1: when you eat more. That affects our mental health, that 28 00:01:56,040 --> 00:02:00,600 Speaker 1: makes you depressed. Many people depression. I'm some on who 29 00:02:00,720 --> 00:02:03,880 Speaker 1: I need the light, I need to be outside. And 30 00:02:04,000 --> 00:02:05,919 Speaker 1: the amazing thing about this show, I have to say, 31 00:02:06,040 --> 00:02:08,720 Speaker 1: if this is not like one of the most perfect 32 00:02:09,080 --> 00:02:12,800 Speaker 1: topics for fitness disrupted, because it seems like it's so obvious, 33 00:02:13,480 --> 00:02:15,040 Speaker 1: you think you know where I'm gonna go with this show, 34 00:02:15,200 --> 00:02:19,040 Speaker 1: you have no idea unless you know about brown fat. 35 00:02:19,400 --> 00:02:21,959 Speaker 1: And that's all I'm gonna say until a little later 36 00:02:22,000 --> 00:02:25,400 Speaker 1: in the show. And not wearing a jacket and being cold, 37 00:02:26,639 --> 00:02:30,799 Speaker 1: all right, but that most common, right, And what happens, 38 00:02:31,280 --> 00:02:33,600 Speaker 1: you know, we have the New Year's resolutions, You go 39 00:02:33,639 --> 00:02:35,760 Speaker 1: to the gym, and you fall off of the New 40 00:02:35,840 --> 00:02:39,000 Speaker 1: Year's resolutions, and then you get depressed, and you're eating 41 00:02:39,000 --> 00:02:42,040 Speaker 1: more and you're inside and you're burning less. It's a 42 00:02:42,080 --> 00:02:43,640 Speaker 1: really bad combination. And then all of a sudden, what 43 00:02:43,680 --> 00:02:46,040 Speaker 1: happens is the weather. You have that one warm day 44 00:02:46,080 --> 00:02:49,880 Speaker 1: and you go, oh, no, shorts and short sleeves are 45 00:02:49,919 --> 00:02:52,760 Speaker 1: around the corner. I need to get in shape. I 46 00:02:52,840 --> 00:02:55,800 Speaker 1: need to to change things a little bit. And by 47 00:02:55,800 --> 00:02:58,520 Speaker 1: then it's too late. Like if you even started then 48 00:02:58,520 --> 00:03:01,079 Speaker 1: and we're consistent for the most part, by the time 49 00:03:01,160 --> 00:03:03,800 Speaker 1: you kind of achieve those goals that you said of yourself, 50 00:03:03,840 --> 00:03:07,080 Speaker 1: it's probably gonna be October November. So we need to 51 00:03:08,000 --> 00:03:10,920 Speaker 1: figure out how to be consistent in That is what 52 00:03:11,000 --> 00:03:15,600 Speaker 1: it's all about. Excessive moderation, doing a little bit, a lot, 53 00:03:15,680 --> 00:03:18,760 Speaker 1: not a lot of little bit, not waiting, not not hibernating, 54 00:03:19,680 --> 00:03:22,079 Speaker 1: as so many of us do, and and for good reason, 55 00:03:23,560 --> 00:03:28,080 Speaker 1: but it can be combated. And again, when I read 56 00:03:28,080 --> 00:03:32,760 Speaker 1: you some incredible research that is simple but not and 57 00:03:32,760 --> 00:03:35,720 Speaker 1: and just explains a lot about myself and probably some 58 00:03:35,800 --> 00:03:37,640 Speaker 1: of you out there as well, I think it's gonna 59 00:03:37,640 --> 00:03:39,320 Speaker 1: blow your mind. I think it will and and I 60 00:03:39,440 --> 00:03:44,080 Speaker 1: rarely say that, but it's really interesting on an evolutionary level. 61 00:03:44,480 --> 00:03:46,560 Speaker 1: So I'm gonna give you the basics to start, like 62 00:03:46,720 --> 00:03:50,240 Speaker 1: how to stick with your program, stay in shape, figure 63 00:03:50,240 --> 00:03:51,960 Speaker 1: out what to do when it's colder outside. I got 64 00:03:52,040 --> 00:03:55,160 Speaker 1: a bunch of questions from listeners about this as well, 65 00:03:55,600 --> 00:03:58,360 Speaker 1: people in cold areas, you know, because it's that time 66 00:03:58,400 --> 00:04:00,640 Speaker 1: of year. How do I stick with my program? I'm 67 00:04:00,640 --> 00:04:03,920 Speaker 1: gonna give you those simple basic things and that you 68 00:04:03,960 --> 00:04:06,760 Speaker 1: can do. But then I'm gonna kind of take We're 69 00:04:06,800 --> 00:04:10,600 Speaker 1: gonna take a turn, and I think you're gonna get excited, 70 00:04:10,640 --> 00:04:13,240 Speaker 1: and it's it's just super interesting, all right, So let's 71 00:04:13,240 --> 00:04:15,280 Speaker 1: take a quick break and we come back. I'm gonna 72 00:04:15,280 --> 00:04:17,720 Speaker 1: get right into it, like the typical stuff you can 73 00:04:17,760 --> 00:04:19,880 Speaker 1: do at home and things like that, what the winter 74 00:04:19,920 --> 00:04:22,840 Speaker 1: should be about when it comes to exercise. And then 75 00:04:23,520 --> 00:04:27,520 Speaker 1: we're gonna talk about being cold, keeping your jacket at home, 76 00:04:28,240 --> 00:04:31,520 Speaker 1: brown fat, and what the heck that is. We'll be 77 00:04:31,600 --> 00:04:45,800 Speaker 1: right back, Okay. So maybe you know you're in a 78 00:04:45,800 --> 00:04:48,480 Speaker 1: place it's winter, you're listening to the show, you want 79 00:04:48,480 --> 00:04:50,839 Speaker 1: to stick with your program, you know you're eating more, 80 00:04:50,960 --> 00:04:53,920 Speaker 1: you know you're moving less. What do you do well? 81 00:04:54,000 --> 00:04:56,080 Speaker 1: First and foremost, you're not gonna do what you do 82 00:04:56,200 --> 00:04:59,000 Speaker 1: in July and August. And don't beat yourself up for 83 00:04:59,160 --> 00:05:04,240 Speaker 1: not doing those things, because it's sometimes almost impossible to 84 00:05:04,279 --> 00:05:07,640 Speaker 1: stick with whatever you're doing, especially when it's outside and 85 00:05:07,760 --> 00:05:10,839 Speaker 1: things like that, even just runners, right, it's challenging in 86 00:05:10,880 --> 00:05:13,719 Speaker 1: the cold months. And I will talk about that specifically, 87 00:05:13,880 --> 00:05:15,480 Speaker 1: but here's what I want you to think about and 88 00:05:15,520 --> 00:05:18,599 Speaker 1: just start the whole conversation. This is the off season 89 00:05:18,880 --> 00:05:22,040 Speaker 1: for most people. And I hate and I hate saying 90 00:05:22,040 --> 00:05:24,159 Speaker 1: the word hate, but that sure that you know that 91 00:05:25,040 --> 00:05:30,120 Speaker 1: not excessive moderation approach that says there is no off season. Well, yeah, 92 00:05:30,200 --> 00:05:32,680 Speaker 1: I wrote an article about that not too long ago. Yes, 93 00:05:32,720 --> 00:05:36,200 Speaker 1: there is. Professional athletes have off seasons for a reason, 94 00:05:36,320 --> 00:05:39,800 Speaker 1: and if you're truly going hard like professional athletes, you 95 00:05:39,839 --> 00:05:41,640 Speaker 1: should have an off season. And you're going, well, Tom, 96 00:05:41,680 --> 00:05:45,279 Speaker 1: we're not professional athletes. I understand the concept, but it's 97 00:05:45,320 --> 00:05:49,560 Speaker 1: that extreme kind of approach that doesn't work. And I'm okay, 98 00:05:49,680 --> 00:05:51,440 Speaker 1: if what you mean when you say there is no 99 00:05:51,480 --> 00:05:54,880 Speaker 1: off season is that if that means you don't stop altogether, 100 00:05:55,600 --> 00:05:59,240 Speaker 1: I agree. But you know what it means to me. 101 00:06:00,440 --> 00:06:03,360 Speaker 1: It means you switch it up. There's that word again, 102 00:06:03,400 --> 00:06:08,400 Speaker 1: I use so frequently, variation, and that is where success 103 00:06:08,400 --> 00:06:10,360 Speaker 1: comes from. And let me just really quickly go the 104 00:06:10,400 --> 00:06:13,159 Speaker 1: opening chapter of my book, The micro Workout Plant, comes 105 00:06:13,160 --> 00:06:15,920 Speaker 1: out in less than two months. Now is one guy, 106 00:06:16,400 --> 00:06:19,159 Speaker 1: and I have several success stories in there because those 107 00:06:19,200 --> 00:06:23,440 Speaker 1: are what are really powerful, as I say, And he 108 00:06:23,560 --> 00:06:26,920 Speaker 1: does squash in the winter and tennis in the summer. 109 00:06:27,440 --> 00:06:30,360 Speaker 1: He's in his sixties. He is playing twenty year olds 110 00:06:30,360 --> 00:06:32,520 Speaker 1: beating them. He is one of the top players in 111 00:06:32,720 --> 00:06:35,880 Speaker 1: the country. And he was someone who had all the injuries, 112 00:06:36,160 --> 00:06:38,919 Speaker 1: but playing racket sports was that important to him. But 113 00:06:38,920 --> 00:06:43,240 Speaker 1: he mixes it up. He changes gears. Now that's pretty, 114 00:06:43,400 --> 00:06:48,320 Speaker 1: you know, complimentary, but it should be. If you're a 115 00:06:48,440 --> 00:06:53,240 Speaker 1: runner in the if you love to run in the winter, 116 00:06:53,560 --> 00:06:56,680 Speaker 1: it's strength training time. People, this is the time to 117 00:06:56,800 --> 00:07:00,840 Speaker 1: get strong. So because we're inside, listen, I don't want 118 00:07:00,880 --> 00:07:06,000 Speaker 1: to be inside lifting weights like crazy when it's beautiful outside, 119 00:07:07,480 --> 00:07:12,040 Speaker 1: and I don't. So the winter makes perfect sense to 120 00:07:12,120 --> 00:07:14,920 Speaker 1: be the time when you do your prehab. Did you 121 00:07:14,960 --> 00:07:18,160 Speaker 1: listen to my podcast Prehab Versus Rehab. If you are 122 00:07:18,280 --> 00:07:21,640 Speaker 1: someone who loves to golf, loves to play tennis, loves 123 00:07:21,720 --> 00:07:24,160 Speaker 1: to play pickle ball, loves to ride your bike, go 124 00:07:24,320 --> 00:07:28,360 Speaker 1: for walks, whatever that is, then you earn the right 125 00:07:28,680 --> 00:07:31,280 Speaker 1: and you fix your weak links and you stick with 126 00:07:31,320 --> 00:07:35,840 Speaker 1: your program during the winter. Doing strength training as part 127 00:07:35,840 --> 00:07:37,960 Speaker 1: of your program. Not only you still want to do 128 00:07:38,000 --> 00:07:40,080 Speaker 1: cardio and things like that, but this is the time 129 00:07:40,960 --> 00:07:45,000 Speaker 1: and that can be at home or at the gym. 130 00:07:45,040 --> 00:07:46,520 Speaker 1: And at the very end of the show, I'm gonna 131 00:07:46,520 --> 00:07:49,000 Speaker 1: give you a ten minute body weight circut that you 132 00:07:49,000 --> 00:07:52,800 Speaker 1: can do at home, requires no equipment, and it's cardiovascular, 133 00:07:52,960 --> 00:07:58,040 Speaker 1: its strength, it's abs, it's everything, and it's enough to 134 00:07:58,200 --> 00:08:01,440 Speaker 1: help maintain your pro room. It's actually more than enough 135 00:08:01,480 --> 00:08:04,880 Speaker 1: because so many people don't do anything. All right, all right, 136 00:08:04,880 --> 00:08:07,480 Speaker 1: I gotta get into this so strength training. Look at 137 00:08:07,520 --> 00:08:10,360 Speaker 1: this as your offseason. You're fixing your weak links. You 138 00:08:10,440 --> 00:08:15,080 Speaker 1: are preparing your body to be able to do the 139 00:08:15,120 --> 00:08:17,440 Speaker 1: things that you want to do when the weather gets nice. 140 00:08:17,800 --> 00:08:20,160 Speaker 1: Notice I'm not talking about weight loss. I'm not even 141 00:08:20,200 --> 00:08:23,640 Speaker 1: talking about vanity that will come if you do what 142 00:08:23,720 --> 00:08:25,840 Speaker 1: I say. But as I say all the time, it 143 00:08:25,840 --> 00:08:28,160 Speaker 1: doesn't matter what your reason is for starting. You get 144 00:08:28,200 --> 00:08:32,720 Speaker 1: those other things. But let's my focus. I'm realizing, after 145 00:08:33,160 --> 00:08:35,800 Speaker 1: you know how many years doing this is, I'm not 146 00:08:35,840 --> 00:08:37,760 Speaker 1: gonna be talking about weight loss that much at all, 147 00:08:38,000 --> 00:08:41,080 Speaker 1: because that's not what exercises about. It's you'll get it, 148 00:08:41,200 --> 00:08:43,880 Speaker 1: and you know I'll help you with that. But that's 149 00:08:43,880 --> 00:08:45,960 Speaker 1: gonna come because you do the other things I talk about. 150 00:08:46,760 --> 00:08:49,120 Speaker 1: Because you're consistent, because you focus on the health, the 151 00:08:49,720 --> 00:08:52,439 Speaker 1: weight will just come off. You don't focus on it, 152 00:08:52,960 --> 00:08:56,040 Speaker 1: and that's when it actually happens. All right, So strength 153 00:08:56,040 --> 00:08:58,720 Speaker 1: training this is the time. This is and it doesn't 154 00:08:58,760 --> 00:09:00,320 Speaker 1: have to be long, and you don't have to go 155 00:09:00,360 --> 00:09:02,160 Speaker 1: to the gym. And again I will give you that 156 00:09:02,200 --> 00:09:05,680 Speaker 1: ten minute workout which proves that and that is enough. People, 157 00:09:06,160 --> 00:09:08,360 Speaker 1: if you mix it up and do other things, and 158 00:09:08,440 --> 00:09:10,080 Speaker 1: do that ten minutes and you can make it twenty 159 00:09:10,120 --> 00:09:12,199 Speaker 1: if you want, Just double it, make it thirty if 160 00:09:12,200 --> 00:09:15,520 Speaker 1: you want. But you don't have to. It's more important 161 00:09:15,520 --> 00:09:18,960 Speaker 1: that you do something throughout the day, especially in the 162 00:09:18,960 --> 00:09:21,560 Speaker 1: winter when we tend to do so little to nothing. 163 00:09:22,160 --> 00:09:25,640 Speaker 1: All right, now, if you say you know what, I 164 00:09:25,720 --> 00:09:28,240 Speaker 1: still I'm a runner. I want to get outside. Let 165 00:09:28,240 --> 00:09:30,200 Speaker 1: me just get into the You can go outside and 166 00:09:30,320 --> 00:09:34,920 Speaker 1: really really cold temperatures, you basically need three layers if 167 00:09:34,920 --> 00:09:38,880 Speaker 1: it's super cold. Anything more than that it is probably 168 00:09:38,920 --> 00:09:41,120 Speaker 1: too much. And this is from someone who has spent 169 00:09:41,200 --> 00:09:43,720 Speaker 1: years doing it. I've trained for the majority of my 170 00:09:43,800 --> 00:09:46,960 Speaker 1: iron Man's during the winter outside. For the most part, 171 00:09:47,600 --> 00:09:49,480 Speaker 1: I always did them like New Zealand. All the races 172 00:09:49,480 --> 00:09:52,240 Speaker 1: I've done or the majority were like March and I 173 00:09:52,280 --> 00:09:56,160 Speaker 1: live in the northeast, so it can be done if 174 00:09:56,240 --> 00:09:58,480 Speaker 1: you go. If you're a runner or even a walker, 175 00:09:58,520 --> 00:10:01,120 Speaker 1: a fast walker, here's a great rule of thumb. When 176 00:10:01,120 --> 00:10:04,440 Speaker 1: you go outside to start your runner walk, you should 177 00:10:04,480 --> 00:10:07,679 Speaker 1: be a little bit cold. If you aren't, you're overdressed 178 00:10:07,840 --> 00:10:11,640 Speaker 1: because your body's gonna warm up. You want gloves, you 179 00:10:11,679 --> 00:10:15,679 Speaker 1: want a hat, and you want performance fibers. People, you know, 180 00:10:15,760 --> 00:10:18,000 Speaker 1: many years ago, or I should say not too many 181 00:10:18,040 --> 00:10:22,559 Speaker 1: years ago, they didn't have this incredible technology now. So 182 00:10:22,880 --> 00:10:25,600 Speaker 1: when I go out for a run and it's twenty degrees, 183 00:10:25,720 --> 00:10:29,960 Speaker 1: thirty degrees, ten degrees, you know the colder end. I 184 00:10:30,080 --> 00:10:35,560 Speaker 1: have one generally short tight performance shirt on short sleeve shirt, right, 185 00:10:35,600 --> 00:10:38,360 Speaker 1: that's the base layer. They don't have a long sleeve shirt, 186 00:10:39,160 --> 00:10:43,480 Speaker 1: another performance fiber but loose fitting, and that those two 187 00:10:43,600 --> 00:10:45,880 Speaker 1: layers with a hat and gloves are I can do 188 00:10:45,920 --> 00:10:49,200 Speaker 1: that forty degrees. I won't even put maybe that undershirt 189 00:10:49,240 --> 00:10:51,880 Speaker 1: on because my body is gonna warm up. But then 190 00:10:51,960 --> 00:10:55,800 Speaker 1: that third layers, the jacket, the light weight maybe if 191 00:10:55,800 --> 00:10:58,680 Speaker 1: it's windy, that's gonna block the wind. It's a third 192 00:10:58,760 --> 00:11:03,000 Speaker 1: layer of insulation. But for just about unless you live 193 00:11:03,040 --> 00:11:07,160 Speaker 1: in like you know, Alaska somewhere, that's super you know, 194 00:11:07,280 --> 00:11:11,280 Speaker 1: thirty below three layers of those type of layers are 195 00:11:11,280 --> 00:11:14,640 Speaker 1: going to work for you. And then the legs. You know, 196 00:11:14,679 --> 00:11:17,320 Speaker 1: you can wear tights, you can wear tights and shorts 197 00:11:17,400 --> 00:11:20,719 Speaker 1: over them. But it's the extremities for the most part 198 00:11:20,800 --> 00:11:23,480 Speaker 1: that we have to be super careful about. And then 199 00:11:23,480 --> 00:11:25,200 Speaker 1: the upper body. You know, I can go. I went 200 00:11:25,200 --> 00:11:29,400 Speaker 1: out for a run yesterday. It was I think low forties, 201 00:11:30,440 --> 00:11:34,240 Speaker 1: shorts and one great jacket and that was all it took. 202 00:11:34,640 --> 00:11:38,360 Speaker 1: Gloves also as well. All Right, you should also be 203 00:11:38,480 --> 00:11:42,240 Speaker 1: safe people in the winter. If you're a runner or 204 00:11:42,320 --> 00:11:45,400 Speaker 1: some bike you want to be safe. The worst thing 205 00:11:45,440 --> 00:11:48,400 Speaker 1: you can do is get injured, So keep it inside. 206 00:11:48,960 --> 00:11:52,880 Speaker 1: That's the whether it's too hot or too cold, snow, ice, 207 00:11:53,000 --> 00:11:56,560 Speaker 1: slips and falls not gonna happen for me. I'm not 208 00:11:56,600 --> 00:11:59,079 Speaker 1: gonna have that happen. That's what treadmills are for. That's 209 00:11:59,080 --> 00:12:01,920 Speaker 1: when we torture our helves on the dreadmill or the 210 00:12:01,920 --> 00:12:04,480 Speaker 1: ellipt whatever. This is when we do take it inside. 211 00:12:04,559 --> 00:12:06,439 Speaker 1: But again I'm gonna twist all this and say why 212 00:12:06,440 --> 00:12:10,240 Speaker 1: we should get outside, But I have to always start 213 00:12:10,240 --> 00:12:13,439 Speaker 1: by saying safety first. Safety first, and that goes for 214 00:12:13,640 --> 00:12:15,760 Speaker 1: super cold temperatures if you are someone who lives in 215 00:12:15,760 --> 00:12:20,720 Speaker 1: Alaska or Minnesota, Chicago. Now, I mean we now have 216 00:12:20,800 --> 00:12:24,160 Speaker 1: temperatures were hitting that we didn't hit years ago, like 217 00:12:24,240 --> 00:12:28,160 Speaker 1: freezing cold temperature will be smart, but no that twenty 218 00:12:28,160 --> 00:12:31,200 Speaker 1: degrees thirty degrees. You can get out there. You can 219 00:12:31,200 --> 00:12:36,400 Speaker 1: get out there dressed appropriately, performance wicking fibers, and you 220 00:12:36,440 --> 00:12:40,360 Speaker 1: can do it and cover those extremities. All right, So 221 00:12:40,600 --> 00:12:44,800 Speaker 1: strength training taking it outside now, I want to start 222 00:12:44,840 --> 00:12:47,920 Speaker 1: with one study quickly on We're gonna pivot now why 223 00:12:47,960 --> 00:12:50,520 Speaker 1: we should get outside even in the winter. You know 224 00:12:50,600 --> 00:12:52,240 Speaker 1: that's crazy. You just told us to stay inside. Well, 225 00:12:52,240 --> 00:12:55,280 Speaker 1: I want you to stay inside when it's dangerous, when 226 00:12:55,280 --> 00:12:58,960 Speaker 1: it's you know, raining and cold, that's brutal and not 227 00:12:59,040 --> 00:13:02,560 Speaker 1: for most people. When it's slippery and icy, I want 228 00:13:02,600 --> 00:13:08,160 Speaker 1: you inside. Strength training day, snowing icy, strength training day inside, 229 00:13:08,640 --> 00:13:11,280 Speaker 1: you know, at your home, at the gym. But here's 230 00:13:11,280 --> 00:13:16,320 Speaker 1: the thing, back to mood, depression, over eating, under exercising, 231 00:13:16,480 --> 00:13:19,800 Speaker 1: feeling bad about ourselves in the winter, there's something that's 232 00:13:19,840 --> 00:13:22,600 Speaker 1: so simple. It's called green exercise, and it's the activity 233 00:13:22,679 --> 00:13:24,880 Speaker 1: in the presence of nature. And there are so many 234 00:13:24,920 --> 00:13:28,679 Speaker 1: studies self explanatory common sense, but again we don't we 235 00:13:28,720 --> 00:13:31,840 Speaker 1: don't think about it. We don't know how powerful it is. 236 00:13:32,920 --> 00:13:35,640 Speaker 1: So exercising in the presence of nature now they call 237 00:13:35,679 --> 00:13:40,800 Speaker 1: it green exercise is super powerful for mood and depression 238 00:13:41,400 --> 00:13:45,720 Speaker 1: and exercising more and enjoying it more. Those three things 239 00:13:46,040 --> 00:13:49,920 Speaker 1: are incredible. You're going to feel better about yourself, you're 240 00:13:49,960 --> 00:13:54,040 Speaker 1: going to enjoy the exercise more, and you're going to 241 00:13:54,120 --> 00:13:57,679 Speaker 1: probably do it more, longer, and more frequently because you 242 00:13:57,800 --> 00:14:00,800 Speaker 1: enjoy it more. Let me take and you go, still 243 00:14:00,840 --> 00:14:05,760 Speaker 1: freezing cold, dress appropriately and you'll be okay. Dress like 244 00:14:06,200 --> 00:14:10,640 Speaker 1: I love. I have, you know, winter gear. I'm good 245 00:14:10,640 --> 00:14:12,600 Speaker 1: to go and you can be too. And it's not 246 00:14:12,720 --> 00:14:15,800 Speaker 1: super expensive. You can find this gear and you find 247 00:14:15,800 --> 00:14:19,080 Speaker 1: what works for you. And and that's another thing I 248 00:14:19,120 --> 00:14:22,600 Speaker 1: want you to experiment. When you go outside for that 249 00:14:22,680 --> 00:14:26,360 Speaker 1: walk and you dress a certain way, do that check 250 00:14:26,400 --> 00:14:29,240 Speaker 1: about halfway through your your walk or run and say 251 00:14:29,400 --> 00:14:32,400 Speaker 1: or bike ride if you're doing that or cross country skiing. 252 00:14:32,960 --> 00:14:35,160 Speaker 1: Am I over dressed or underdressed and over time you're 253 00:14:35,160 --> 00:14:38,000 Speaker 1: gonna figure out what works for you. But for most people, 254 00:14:38,080 --> 00:14:41,160 Speaker 1: it's two to three layers of the right layers. All right, 255 00:14:41,200 --> 00:14:43,440 Speaker 1: But here's the study. I'm just gonna give you one 256 00:14:43,680 --> 00:14:46,360 Speaker 1: to kind of you know, get you to know learn 257 00:14:46,840 --> 00:14:50,880 Speaker 1: what this is all about green exercise. So it was 258 00:14:50,960 --> 00:14:56,400 Speaker 1: in the Environmental Science and Technology Journal March two and 259 00:14:56,480 --> 00:14:58,560 Speaker 1: the title was what is the best dose of nature 260 00:14:58,560 --> 00:15:02,600 Speaker 1: and green exercise for Improving Mental health? A multi study analysis, 261 00:15:02,960 --> 00:15:06,320 Speaker 1: And I'm just gonna read the takeaway for you. Every 262 00:15:06,400 --> 00:15:11,600 Speaker 1: green environment improved both self esteem and mood. Hello, the 263 00:15:11,640 --> 00:15:16,040 Speaker 1: presence of water generated greater effects. I've said another podcast. 264 00:15:16,120 --> 00:15:18,640 Speaker 1: I start my day taking my two dogs out for 265 00:15:18,680 --> 00:15:21,400 Speaker 1: a walk in the woods, and I there's a river, 266 00:15:21,520 --> 00:15:24,600 Speaker 1: and I stop and I can feel the power of 267 00:15:24,720 --> 00:15:28,800 Speaker 1: that walk and that nature and the water. And of 268 00:15:28,840 --> 00:15:31,920 Speaker 1: course we know sound of water, right, it's it's it's 269 00:15:31,960 --> 00:15:36,000 Speaker 1: a white noise. We use that. Uh, it's powerful. Back 270 00:15:36,040 --> 00:15:38,520 Speaker 1: to the conclusion, both men and women had similar improvements 271 00:15:38,520 --> 00:15:42,280 Speaker 1: and self esteem after green exercise. Okay, this study confirms 272 00:15:42,320 --> 00:15:46,800 Speaker 1: that the environment provides an important health service. So we 273 00:15:46,840 --> 00:15:50,160 Speaker 1: need to get outside. We need to get outside. And 274 00:15:50,280 --> 00:15:53,040 Speaker 1: here we're gonna jump right to it. So I'm a 275 00:15:53,040 --> 00:15:55,880 Speaker 1: big believer. I was the kid. My wife still is angry. 276 00:15:55,920 --> 00:15:58,480 Speaker 1: But I rarely wear a jacket when I'm just out 277 00:15:58,520 --> 00:16:02,280 Speaker 1: and about. I'm just I don't. I don't wear it 278 00:16:02,280 --> 00:16:04,520 Speaker 1: to and for years ago. Why is that now? I'm 279 00:16:04,560 --> 00:16:09,760 Speaker 1: a huge believer in tying exercise to science, obviously, and 280 00:16:09,800 --> 00:16:13,480 Speaker 1: to evolution, the evolution of science. Dr Daniel Lieberman Harvard, 281 00:16:13,960 --> 00:16:17,040 Speaker 1: who studies this one of my greatest friendships I've I've 282 00:16:17,040 --> 00:16:19,400 Speaker 1: made over the years, and I believe we have to 283 00:16:19,400 --> 00:16:21,760 Speaker 1: constantly look back at the two million years we've been 284 00:16:21,960 --> 00:16:24,160 Speaker 1: you know, Homo sapiens, and what we did, and the 285 00:16:24,320 --> 00:16:26,720 Speaker 1: difference in the world we live in now and how 286 00:16:26,720 --> 00:16:31,160 Speaker 1: that affects us from a scientific standpoint. Though people not goofy, 287 00:16:31,320 --> 00:16:35,320 Speaker 1: you know, we gotta but it's again common sense. Now 288 00:16:35,360 --> 00:16:40,600 Speaker 1: here's here's something to think about the time. Roughly we 289 00:16:40,680 --> 00:16:45,240 Speaker 1: are exposed to indoor conditions, okay, and scientists are saying 290 00:16:45,280 --> 00:16:49,800 Speaker 1: the health aspects of ambient temperatures indoors warrant exploration. Okay. 291 00:16:50,840 --> 00:16:53,200 Speaker 1: What would it mean if we let our bodies work 292 00:16:53,240 --> 00:16:56,000 Speaker 1: again to control our bodies temperature? That's what I want 293 00:16:56,040 --> 00:16:58,440 Speaker 1: you to think about. So, in other words, we have 294 00:16:58,520 --> 00:17:04,600 Speaker 1: created this increase rereadibly sterile, an abnormal environment that our 295 00:17:04,600 --> 00:17:09,399 Speaker 1: bodies were not made and evolved to live in. And 296 00:17:09,440 --> 00:17:11,359 Speaker 1: you go, well, no, it's better, it's warmer, like we 297 00:17:11,400 --> 00:17:15,280 Speaker 1: have very conditionary. Of course that's comfortable, but what what 298 00:17:15,280 --> 00:17:18,480 Speaker 1: what does that have? What does that do? What? What 299 00:17:18,720 --> 00:17:22,320 Speaker 1: difference has that made to our bodies? And we're gonna 300 00:17:22,359 --> 00:17:24,440 Speaker 1: get to this brown fat thing and it's really interesting. 301 00:17:25,000 --> 00:17:28,000 Speaker 1: But what's so interesting to me is having lived the 302 00:17:28,040 --> 00:17:30,840 Speaker 1: life that I've lived and having always been into fitness 303 00:17:30,960 --> 00:17:33,800 Speaker 1: and doing these kind of things, it doesn't surprise me 304 00:17:33,880 --> 00:17:36,800 Speaker 1: on several levels, and won't surprise you that someone like 305 00:17:36,880 --> 00:17:40,080 Speaker 1: me doesn't wear a jacket. Now, when I get to 306 00:17:40,119 --> 00:17:42,640 Speaker 1: the numbers, you're going to realize that you burn more 307 00:17:42,680 --> 00:17:47,159 Speaker 1: calories when you expose your body to colder temperatures. And 308 00:17:47,200 --> 00:17:50,199 Speaker 1: that doesn't mean freezing all the time of people. But 309 00:17:50,240 --> 00:17:52,760 Speaker 1: if you're always warm, if you're if you're my wife 310 00:17:53,920 --> 00:17:57,400 Speaker 1: who has a heating everything, I get it. You want 311 00:17:57,440 --> 00:18:00,760 Speaker 1: to be comfortable. And I'm not saying that I'm uncomfortable, 312 00:18:01,200 --> 00:18:03,520 Speaker 1: but I'm saying that we we there needs to be 313 00:18:03,560 --> 00:18:05,840 Speaker 1: a balance of sorts and at the very least, we 314 00:18:05,880 --> 00:18:09,320 Speaker 1: need to get outside, you know, get outside out of 315 00:18:09,359 --> 00:18:14,080 Speaker 1: that artificial warm and cold. What is that done to 316 00:18:14,080 --> 00:18:17,440 Speaker 1: our bodies? How does that affect obesity and gaining weight? 317 00:18:17,480 --> 00:18:20,919 Speaker 1: And it does, it does, So let's get right to it. 318 00:18:22,080 --> 00:18:24,480 Speaker 1: I'm gonna do one quick study and then we're gonna 319 00:18:24,520 --> 00:18:26,280 Speaker 1: we're gonna take a break, and you know, let's just 320 00:18:26,280 --> 00:18:28,000 Speaker 1: take a break. We take the break, come back and 321 00:18:28,080 --> 00:18:32,080 Speaker 1: give you a handful of studies about why it's good 322 00:18:32,080 --> 00:18:35,000 Speaker 1: to be a little bit cold and how getting outside 323 00:18:35,040 --> 00:18:37,720 Speaker 1: so you're gonna improve your mood. You're gonna work out longer, 324 00:18:37,720 --> 00:18:40,919 Speaker 1: You're gonna work out more frequently, exercise or just be outside. 325 00:18:40,920 --> 00:18:44,159 Speaker 1: You're gonna you're gonna enjoy movement. We want to call 326 00:18:44,200 --> 00:18:47,600 Speaker 1: it exercise, and that's a good thing. We'll be right back, 327 00:18:58,760 --> 00:19:00,560 Speaker 1: and we are back, and I want to just say 328 00:19:00,600 --> 00:19:02,600 Speaker 1: one more thing for those of you who have those 329 00:19:02,640 --> 00:19:05,520 Speaker 1: favorite sports, the winter is the time not only to 330 00:19:05,680 --> 00:19:11,159 Speaker 1: strength train, but do that complementary cardiovascular exercise. You know, 331 00:19:11,200 --> 00:19:14,320 Speaker 1: I always say I'm not a triathlete someone who does triathlons, 332 00:19:14,359 --> 00:19:18,479 Speaker 1: because I realize that I need to cross train. So 333 00:19:18,560 --> 00:19:22,480 Speaker 1: if you're a biker, maybe you switch to running in 334 00:19:22,520 --> 00:19:24,760 Speaker 1: the winter. If you're a runner, you switch to biking 335 00:19:24,800 --> 00:19:28,439 Speaker 1: and swimming. So mixing it up and those things you 336 00:19:28,440 --> 00:19:32,200 Speaker 1: do indoors and outdoors when you can. But again we're 337 00:19:32,200 --> 00:19:37,760 Speaker 1: talking about cold weather, taking your workouts indoors, So that's 338 00:19:37,800 --> 00:19:40,240 Speaker 1: the time to take a group cycling class and go, oh, 339 00:19:40,280 --> 00:19:42,800 Speaker 1: you know, I'm a runner. If you just run, you 340 00:19:42,840 --> 00:19:45,560 Speaker 1: will get injured, no, no matter if, but when you 341 00:19:45,560 --> 00:19:47,520 Speaker 1: will become a triathlete, as I say, because you have 342 00:19:47,560 --> 00:19:50,400 Speaker 1: to be, because it's rehab for you. So I want 343 00:19:50,440 --> 00:19:54,320 Speaker 1: you to reframe winter into mixing it up, forcing you 344 00:19:54,359 --> 00:19:57,240 Speaker 1: to do something different. And when you do something different, 345 00:19:57,920 --> 00:20:03,480 Speaker 1: changes keep happening. You get healthier and healthier and healthier. Alright, 346 00:20:03,520 --> 00:20:07,879 Speaker 1: first study about cold cold exposure and approach to increasing 347 00:20:08,040 --> 00:20:14,399 Speaker 1: energy expenditure in humans. Interesting January two, fourteen. Trends in 348 00:20:14,720 --> 00:20:20,000 Speaker 1: endochronology and metabolism. All right, it's gonna read it verbatim. Okay, Obesity, 349 00:20:20,280 --> 00:20:23,720 Speaker 1: this is the kind of the synopsis. Obesity is a 350 00:20:23,760 --> 00:20:28,119 Speaker 1: consequence of positive energy balance, which can be counterbalanced by 351 00:20:28,160 --> 00:20:33,760 Speaker 1: eating less, increasing physical activity, or a pharmacological approach. However, 352 00:20:33,840 --> 00:20:37,320 Speaker 1: weight maintenance is generally disappointing. We know that and long 353 00:20:37,400 --> 00:20:39,960 Speaker 1: term use of pharmaceuticals has been limited because of lack 354 00:20:40,000 --> 00:20:45,560 Speaker 1: of efficacy, poor long term adherence rates, and serious adverse effects. 355 00:20:45,600 --> 00:20:49,560 Speaker 1: So taking drugs isn't the solution. These limitations indicate that, 356 00:20:49,600 --> 00:20:53,200 Speaker 1: given our current knowledge and available technologies, insights from other 357 00:20:53,359 --> 00:20:56,600 Speaker 1: fields of research will be necessary to permit exploration of 358 00:20:56,720 --> 00:21:01,960 Speaker 1: new ideas. All right, and applications. Here's the here's the kicker. 359 00:21:02,080 --> 00:21:04,679 Speaker 1: You know, it's all obvious, Tom, I don't know how 360 00:21:04,680 --> 00:21:08,840 Speaker 1: about this. We suggest that regular exposure to mild cold 361 00:21:08,960 --> 00:21:13,679 Speaker 1: may provide a healthy and sustainable alternative strategy for increasing 362 00:21:13,800 --> 00:21:19,160 Speaker 1: energy expenditure. What let me go a little further. Okay, 363 00:21:19,200 --> 00:21:22,399 Speaker 1: so energy expenditure e you know it's the you know, 364 00:21:22,880 --> 00:21:25,240 Speaker 1: the way they talk about it in the in the literature. 365 00:21:26,040 --> 00:21:29,639 Speaker 1: Energy expenditure increases in response to cold temperatures. Will that 366 00:21:29,680 --> 00:21:32,560 Speaker 1: makes sense to some degree? Right? Which is called cold 367 00:21:32,680 --> 00:21:39,200 Speaker 1: induced thermogenesis c I T Cold induced thermogenesis brown at 368 00:21:39,200 --> 00:21:42,560 Speaker 1: a post tissue. What the heck is that anyone does? 369 00:21:42,720 --> 00:21:44,600 Speaker 1: Some of you may know, most of you don't be 370 00:21:44,760 --> 00:21:47,119 Speaker 1: A T. Brown at a post tissue has been shown 371 00:21:47,400 --> 00:21:53,320 Speaker 1: to contribute significantly to C I T cold induced thermogenesis 372 00:21:53,320 --> 00:21:56,960 Speaker 1: and human adults and b AT activity and c I 373 00:21:57,040 --> 00:21:59,720 Speaker 1: T are acutely influenced by what was I just talking 374 00:21:59,720 --> 00:22:05,000 Speaker 1: about ambient temperatures. So here's what I believe we evolved. 375 00:22:05,160 --> 00:22:07,800 Speaker 1: We were outside, we were hunter gatherers, we were shivering, 376 00:22:07,800 --> 00:22:12,280 Speaker 1: we were getting warm when we could. But the abnormal 377 00:22:12,280 --> 00:22:16,479 Speaker 1: amount we sit today, the abnormal perfect temperatures we live 378 00:22:16,480 --> 00:22:20,360 Speaker 1: in probably two warm most of the time. That's affected us. 379 00:22:20,560 --> 00:22:23,560 Speaker 1: And how has that affected us? Well, research is showing 380 00:22:24,040 --> 00:22:26,840 Speaker 1: may have something to do with the types of fat. Okay, 381 00:22:26,920 --> 00:22:29,720 Speaker 1: there's white fat, which is the one we know about 382 00:22:30,200 --> 00:22:36,080 Speaker 1: your stomach, your hips. Okay, brown fat is different. It 383 00:22:36,160 --> 00:22:38,560 Speaker 1: stores energy in a smaller space than that white fat, 384 00:22:39,480 --> 00:22:43,600 Speaker 1: but it's packed with mitochondria. Anyone who studied exercise science 385 00:22:44,440 --> 00:22:49,040 Speaker 1: day one. Mitochondria energy powerhouses of the cell. Right, iron 386 00:22:49,119 --> 00:22:51,080 Speaker 1: rich mitochondria, and that's why they have the color, right 387 00:22:51,119 --> 00:22:54,720 Speaker 1: iron rich, it's gonna be darker in color. When brown 388 00:22:54,720 --> 00:22:57,919 Speaker 1: fat burns, it creates heat without shivering. Oh my gosh, 389 00:22:57,920 --> 00:23:00,800 Speaker 1: that's so interesting, right, And that's what therm genesis is. 390 00:23:01,400 --> 00:23:04,720 Speaker 1: And during this process, brown fat also burns calories. People. 391 00:23:05,240 --> 00:23:09,040 Speaker 1: It's highly regarded brown fat is as a possible treatment 392 00:23:09,040 --> 00:23:13,760 Speaker 1: for obesity and some metabolic syndromes. Okay, it's it's one 393 00:23:13,800 --> 00:23:15,840 Speaker 1: of the two types of fact we have and other 394 00:23:15,880 --> 00:23:18,760 Speaker 1: mammals as well, by the way. Its main function is 395 00:23:18,800 --> 00:23:22,919 Speaker 1: to turn food into body heat. Hello, and it's sometimes 396 00:23:23,000 --> 00:23:26,200 Speaker 1: referred to as the good fat. All right. So some 397 00:23:26,320 --> 00:23:29,280 Speaker 1: research has suggested to just two hours of exposure each 398 00:23:29,359 --> 00:23:32,159 Speaker 1: day to temperatures this is what blows me away around 399 00:23:32,200 --> 00:23:34,879 Speaker 1: sixty degrees fahrenheit. Remember I said, you don't have to 400 00:23:34,880 --> 00:23:41,239 Speaker 1: be freezing, maybe enough to turn recruitable white fat to brown. So, 401 00:23:41,280 --> 00:23:44,760 Speaker 1: in other words, you can change some of that white 402 00:23:44,800 --> 00:23:51,160 Speaker 1: fat potentially emerging research to brown. Okay. Experiments have also 403 00:23:51,160 --> 00:23:54,080 Speaker 1: shown people that adding more brown fat to mice has 404 00:23:54,080 --> 00:23:57,120 Speaker 1: been found to increase the rate at which they burn energy, 405 00:23:57,280 --> 00:23:59,760 Speaker 1: reduce the amount of fat on their bodies, and protect 406 00:23:59,800 --> 00:24:05,760 Speaker 1: them from diet induced obesity. Oh my gosh, amazing, amazing. Right, 407 00:24:05,840 --> 00:24:08,440 Speaker 1: let me give you two more real quickly. Brown at 408 00:24:08,440 --> 00:24:12,400 Speaker 1: a post tissue oxidated metabolism contributes to energy expenditure during 409 00:24:12,400 --> 00:24:16,000 Speaker 1: acute cold exposure too in humans. Okay. This was January two, 410 00:24:17,119 --> 00:24:21,040 Speaker 1: Journal of Clinical Investigation. Okay, so this was a study 411 00:24:21,080 --> 00:24:25,400 Speaker 1: carried out by scientists in Canada that found that volunteers 412 00:24:25,400 --> 00:24:28,600 Speaker 1: with higher brown fat levels started shivering at lower temperatures. 413 00:24:28,600 --> 00:24:33,040 Speaker 1: Hello me, no jacket compared to those with lower levels. Okay, 414 00:24:33,080 --> 00:24:35,240 Speaker 1: here's what's gonna You know, like you all have, I 415 00:24:35,359 --> 00:24:38,240 Speaker 1: love this topic, I love this show. You know we all. 416 00:24:38,800 --> 00:24:41,080 Speaker 1: I'm one of them. You have that friend and you say, 417 00:24:41,160 --> 00:24:44,320 Speaker 1: you see how much they eat and you can't understand 418 00:24:44,320 --> 00:24:47,480 Speaker 1: why they don't gain more weight. Here's one of the reasons. 419 00:24:48,040 --> 00:24:51,480 Speaker 1: In addition, back to that study. In addition, when the 420 00:24:51,520 --> 00:24:54,840 Speaker 1: brown fat cells were active, they found the volunteers burned 421 00:24:54,880 --> 00:24:58,240 Speaker 1: an extra two hundred and fifty calories and increase of 422 00:24:58,280 --> 00:25:02,560 Speaker 1: one point eight times in the calorie burning rate. And 423 00:25:02,560 --> 00:25:05,720 Speaker 1: the researchers also found that lean people have more brown fat. 424 00:25:08,000 --> 00:25:12,200 Speaker 1: One final one name of the study brown and beige 425 00:25:12,200 --> 00:25:16,159 Speaker 1: fat molecular parts of a thermogenic machine. And this was 426 00:25:16,160 --> 00:25:20,840 Speaker 1: in Diabetes volume sixty four, July two fifteen. Recent research, 427 00:25:21,359 --> 00:25:26,119 Speaker 1: since cold robustly activates brown and beige fat, some investigators 428 00:25:26,119 --> 00:25:30,199 Speaker 1: have suggested that moderate cold exposure could be used as 429 00:25:30,240 --> 00:25:33,840 Speaker 1: a therapeutic approach. All right, and they went back to 430 00:25:33,880 --> 00:25:36,920 Speaker 1: that daily exposure to just sixty six degrees ninety degrees 431 00:25:36,960 --> 00:25:39,880 Speaker 1: celsius for two hours was sufficient to activate brown fat, 432 00:25:40,040 --> 00:25:41,800 Speaker 1: resulting in weight loss. So what is my takeaway? Do 433 00:25:41,840 --> 00:25:44,000 Speaker 1: we freeze ourselves? Oh, here's the amazing thing. I had 434 00:25:44,000 --> 00:25:47,520 Speaker 1: a friend reach out to me recently and he listens 435 00:25:47,560 --> 00:25:50,119 Speaker 1: to the show, so I'll appreciate this. So what what 436 00:25:50,240 --> 00:25:52,480 Speaker 1: have we done exercise wise? So now they are gyms 437 00:25:52,480 --> 00:25:55,520 Speaker 1: popping up. I'm not even talking cryotherapy as more the 438 00:25:55,560 --> 00:26:00,480 Speaker 1: recovery technique. And no, there are gems, one in particular 439 00:26:01,080 --> 00:26:04,400 Speaker 1: that is taking this research and now they are having 440 00:26:04,440 --> 00:26:08,960 Speaker 1: you exercise it cold temperatures. But you go, oh, there's 441 00:26:08,960 --> 00:26:12,600 Speaker 1: some there's some research to that, and there is. We 442 00:26:12,640 --> 00:26:14,880 Speaker 1: will take it to the extreme though, and they will 443 00:26:14,920 --> 00:26:17,080 Speaker 1: go to cold and all of that kind of I'm 444 00:26:17,080 --> 00:26:21,679 Speaker 1: not asking. What we're talking about here is those little 445 00:26:21,760 --> 00:26:25,199 Speaker 1: things that aren't so little to add up. Excessive moderation, 446 00:26:26,440 --> 00:26:29,199 Speaker 1: excessive moderation, working out in the winter. How do we 447 00:26:29,280 --> 00:26:32,200 Speaker 1: do it? Well, you're gonna strength train more, and you're 448 00:26:32,200 --> 00:26:34,320 Speaker 1: going to mix up your routine, and you're gonna go 449 00:26:34,400 --> 00:26:38,000 Speaker 1: outside when you can, and the exposure. What you may say, 450 00:26:38,040 --> 00:26:40,199 Speaker 1: I hate running, Tom, I'm not, but I don't do 451 00:26:40,240 --> 00:26:43,640 Speaker 1: any of the walk, I take the dogs. I hit 452 00:26:43,680 --> 00:26:46,440 Speaker 1: my steps goal before I bring the dogs in from 453 00:26:46,680 --> 00:26:50,800 Speaker 1: the walk. So it's all of these things a little 454 00:26:50,800 --> 00:26:54,480 Speaker 1: bit more brown fat. I will do a show on NEAT, 455 00:26:54,720 --> 00:26:59,760 Speaker 1: which is non exercise activity thermogenesis, which ties into all this. 456 00:27:00,400 --> 00:27:03,760 Speaker 1: These are all the things, the small things that add 457 00:27:03,880 --> 00:27:08,600 Speaker 1: up to a lifetime of not dieting, of not over exercising, 458 00:27:09,040 --> 00:27:13,360 Speaker 1: of not getting injured, and being healthy. One more takeaway 459 00:27:13,359 --> 00:27:15,399 Speaker 1: from let me just read one more from that study. 460 00:27:15,440 --> 00:27:17,480 Speaker 1: In another small human study or a different one, I 461 00:27:17,480 --> 00:27:20,879 Speaker 1: should say, alternating cycles of cold exposure were shown to 462 00:27:21,000 --> 00:27:25,800 Speaker 1: result in improved insulin sensitivity. While these studies suggest that 463 00:27:25,800 --> 00:27:28,800 Speaker 1: the potential of cold as a treatment modality suggests the 464 00:27:28,800 --> 00:27:31,840 Speaker 1: potential of cold is as a treatment modality, I should say, 465 00:27:31,880 --> 00:27:36,120 Speaker 1: our societal preference for thermal comfort may make this unfeasible. 466 00:27:36,280 --> 00:27:40,000 Speaker 1: People sixty six degrees go outside for that cold will 467 00:27:40,119 --> 00:27:43,560 Speaker 1: enjoy Like That's why people, I say, enjoy skiing, right 468 00:27:43,640 --> 00:27:47,680 Speaker 1: and things like that. You're outside. It's that green exercise. 469 00:27:48,040 --> 00:27:54,480 Speaker 1: So ski more, skate outside more, go for I still 470 00:27:54,520 --> 00:27:56,880 Speaker 1: have yet to try cross country skiing, and I want 471 00:27:56,880 --> 00:27:59,680 Speaker 1: to do snowshoeing. Every year. I wanna I think of 472 00:27:59,760 --> 00:28:02,640 Speaker 1: bonding it, I don't, and we don't have snow, so 473 00:28:03,080 --> 00:28:05,280 Speaker 1: the days of even having a lot of snow in 474 00:28:05,320 --> 00:28:09,040 Speaker 1: the northeast, uh, just not seeing it. But mix it 475 00:28:09,119 --> 00:28:13,440 Speaker 1: up and maybe go outside and be a tiny bit colder, 476 00:28:13,800 --> 00:28:16,679 Speaker 1: brown fat. These are the little things that aren't so 477 00:28:16,760 --> 00:28:19,919 Speaker 1: little over time. And it starts to make sense, doesn't it. 478 00:28:20,000 --> 00:28:23,959 Speaker 1: The people you know who are fidgeting a little bit more, 479 00:28:24,440 --> 00:28:28,560 Speaker 1: who are wearing a little bit less for a different reason. 480 00:28:28,600 --> 00:28:33,440 Speaker 1: But yeah, what a great twist on the topic. At 481 00:28:33,440 --> 00:28:36,879 Speaker 1: the very least, I want you to find something, keep moving, 482 00:28:36,920 --> 00:28:39,040 Speaker 1: and let me give it to you right now. So 483 00:28:39,520 --> 00:28:43,280 Speaker 1: my new book coming out gotta you know, shameless self promotion, 484 00:28:43,320 --> 00:28:46,400 Speaker 1: but it ties into everything I'm talking about. I don't 485 00:28:46,400 --> 00:28:49,400 Speaker 1: write books that I don't believe in. One is called 486 00:28:49,400 --> 00:28:51,720 Speaker 1: the micro workout plan. It's got five minute workers so 487 00:28:51,720 --> 00:28:53,200 Speaker 1: that you can stack one on top of the other. 488 00:28:53,720 --> 00:28:56,000 Speaker 1: So I'm gonna give you a ten minute body weight 489 00:28:56,040 --> 00:28:59,240 Speaker 1: circuit ten minutes and you do five and cut it 490 00:28:59,240 --> 00:29:02,720 Speaker 1: in half if you or you can go twenty. That's 491 00:29:02,760 --> 00:29:05,240 Speaker 1: the beauty of it. When you have x amount of time, 492 00:29:05,280 --> 00:29:08,680 Speaker 1: you do X, but ten minute body weight circuit, and 493 00:29:08,760 --> 00:29:11,840 Speaker 1: it's gonna be cardio. So for sixty seconds, write this down, 494 00:29:11,880 --> 00:29:15,920 Speaker 1: get a pen or get out your phone. Ten minute 495 00:29:15,920 --> 00:29:19,320 Speaker 1: body weight Circuit's sixty seconds of cardio. So for most people, 496 00:29:19,400 --> 00:29:21,840 Speaker 1: run in place, jumping Jack's warm up, get that body going, 497 00:29:21,880 --> 00:29:24,960 Speaker 1: burn some colaries. Thirty seconds. I want push ups. Now, 498 00:29:25,240 --> 00:29:28,280 Speaker 1: this is what I love about doing exercise by time. 499 00:29:28,640 --> 00:29:31,360 Speaker 1: If you're just starting out, that could be one, two, 500 00:29:31,440 --> 00:29:34,960 Speaker 1: or three on your knees. If you are advanced, it 501 00:29:35,000 --> 00:29:38,800 Speaker 1: maybe thirty and maybe twenty off your knees. So sixty 502 00:29:38,800 --> 00:29:41,680 Speaker 1: seconds of cardio, running in place, jumping Jack's thirty seconds 503 00:29:41,720 --> 00:29:44,560 Speaker 1: of push ups. Then you're gonna jump up, You're gonna 504 00:29:44,560 --> 00:29:48,320 Speaker 1: do squats, thirty seconds of body weight squats. Take your time, 505 00:29:48,600 --> 00:29:52,640 Speaker 1: good uh squats, good form, and then I want you 506 00:29:52,680 --> 00:29:55,680 Speaker 1: to finish up with a thirty second plank. So you 507 00:29:55,760 --> 00:30:00,440 Speaker 1: get cardio, you've got upper body push ups, you've lower 508 00:30:00,480 --> 00:30:04,000 Speaker 1: body squats, and you've got your core plank. And by 509 00:30:04,040 --> 00:30:08,040 Speaker 1: the way, the studies I've talked about them, circuit training 510 00:30:08,200 --> 00:30:10,280 Speaker 1: is one of the most effective ways to get in 511 00:30:10,320 --> 00:30:13,400 Speaker 1: shape and to stay in shape. And that's what this is. 512 00:30:14,200 --> 00:30:16,520 Speaker 1: I want to do that four times through four rounds, 513 00:30:17,080 --> 00:30:18,880 Speaker 1: that's ten minutes. Okay, it's a two and a half 514 00:30:18,920 --> 00:30:21,440 Speaker 1: minute circuit that I just gave you. So you can 515 00:30:21,440 --> 00:30:23,920 Speaker 1: do it four times sixty seconds, and you can change 516 00:30:23,920 --> 00:30:26,560 Speaker 1: it around sixty seconds a second time. Maybe you do purpies, 517 00:30:26,600 --> 00:30:29,720 Speaker 1: maybe do skaters. You can add weights, interview want. I 518 00:30:29,720 --> 00:30:31,640 Speaker 1: don't want to complicate it though. I want you to 519 00:30:31,720 --> 00:30:35,880 Speaker 1: keep it simple and keep consistent that if you have 520 00:30:35,960 --> 00:30:39,480 Speaker 1: to use the word secret to success, that's it. So 521 00:30:39,600 --> 00:30:41,880 Speaker 1: for those of you who you know have fallen into 522 00:30:41,920 --> 00:30:45,440 Speaker 1: that seasonal affect disorder in the winter and can't do 523 00:30:45,560 --> 00:30:48,120 Speaker 1: what you you'll love to do when it's warmer out 524 00:30:48,240 --> 00:30:50,920 Speaker 1: and live in places like Minnesota where it's dangerous to 525 00:30:50,960 --> 00:30:54,120 Speaker 1: be outside, there's your ten minutes. So do what you 526 00:30:54,200 --> 00:30:56,200 Speaker 1: can do. That is how I want to end this show. 527 00:30:56,440 --> 00:30:58,760 Speaker 1: The winter is about you're not going to get in 528 00:30:58,800 --> 00:31:00,520 Speaker 1: the hour. If that's what you do forrmally, you're not 529 00:31:00,520 --> 00:31:04,520 Speaker 1: gonna get in that And you don't have to. Minutes matter, 530 00:31:05,160 --> 00:31:10,000 Speaker 1: Everything counts, Everything adds up, and I'm not just saying it. 531 00:31:10,520 --> 00:31:14,280 Speaker 1: Science tells us. So So let's work on some brown 532 00:31:14,320 --> 00:31:19,840 Speaker 1: fat people. Let's work on being a little more a 533 00:31:19,920 --> 00:31:25,160 Speaker 1: little closer to nature, both in being outside and letting 534 00:31:25,160 --> 00:31:27,680 Speaker 1: our bodies kind of self regulate every now and again. 535 00:31:27,800 --> 00:31:31,600 Speaker 1: Don't have to be extreme. I'm not. I've never been 536 00:31:31,640 --> 00:31:34,840 Speaker 1: in a cryotherapy tank. I will do it once just 537 00:31:34,920 --> 00:31:36,560 Speaker 1: to see what it's like, but I don't want to. 538 00:31:36,600 --> 00:31:39,920 Speaker 1: I don't like being super cold. I don't enjoy that. 539 00:31:39,960 --> 00:31:42,120 Speaker 1: So when I talk about not having I'm not cold. 540 00:31:42,160 --> 00:31:44,640 Speaker 1: And part of the reason I'm sure I don't. I 541 00:31:44,640 --> 00:31:46,800 Speaker 1: have not been tested, but I'm pretty sure I have 542 00:31:47,080 --> 00:31:49,760 Speaker 1: probably a higher level of brown fat, and I'm pretty 543 00:31:49,800 --> 00:31:52,840 Speaker 1: sure I'm burning more calories all day long. And that's 544 00:31:52,880 --> 00:31:59,320 Speaker 1: a good thing, all right. How awesome? Like science makes sense, evolution, 545 00:31:59,680 --> 00:32:04,800 Speaker 1: move of get outside more natural and not extreme. If 546 00:32:04,840 --> 00:32:07,920 Speaker 1: you have a couple extra seconds, please rate the show. 547 00:32:07,960 --> 00:32:09,920 Speaker 1: You guys will be awesome. We have some great ratings 548 00:32:09,920 --> 00:32:12,320 Speaker 1: and we got some comments. I got them. I listen. 549 00:32:14,120 --> 00:32:16,400 Speaker 1: That's a great world we live in. Uh And if 550 00:32:16,440 --> 00:32:18,160 Speaker 1: you have time, I would love for you to comment 551 00:32:18,320 --> 00:32:21,080 Speaker 1: yea or nay, I'm okay with it. Be honest, tell 552 00:32:21,120 --> 00:32:23,320 Speaker 1: me what you think. I read them, and again I 553 00:32:23,320 --> 00:32:25,880 Speaker 1: do a listener mail bag show, So any questions you 554 00:32:25,960 --> 00:32:28,480 Speaker 1: have let me know. You can go to Fitness Disrupted 555 00:32:28,520 --> 00:32:30,880 Speaker 1: dot com. Reach out to me through there as well. 556 00:32:31,320 --> 00:32:34,360 Speaker 1: Tom h Fit is my Instagram, tom h fit is 557 00:32:34,360 --> 00:32:36,800 Speaker 1: my Twitter. Connect with a lot of you there as well, 558 00:32:37,440 --> 00:32:40,680 Speaker 1: and listen. Thank you for listening. I love this show. 559 00:32:40,720 --> 00:32:42,760 Speaker 1: I love what I do. I will be doing it 560 00:32:42,800 --> 00:32:46,000 Speaker 1: forever and my goal is to help you have your 561 00:32:46,080 --> 00:32:50,960 Speaker 1: best life. I am Tom Holland, exercise physiologist, certified sports Nutritionists. 562 00:32:51,000 --> 00:32:59,959 Speaker 1: Thank you for listening and believe in yourself. Fitness Disrupt 563 00:33:00,040 --> 00:33:03,040 Speaker 1: did as a production of I Heart Radio. For more 564 00:33:03,080 --> 00:33:06,320 Speaker 1: podcasts from My heart Radio, visit the I heart Radio app, 565 00:33:06,520 --> 00:33:09,959 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.