1 00:00:00,840 --> 00:00:05,120 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:08,039 --> 00:00:12,160 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland, and yes, 3 00:00:12,880 --> 00:00:17,800 Speaker 1: it's the most wonderful time of the year to gain weight. 4 00:00:19,480 --> 00:00:25,960 Speaker 1: It's the holiday season. And depending on what article, study, 5 00:00:26,800 --> 00:00:32,400 Speaker 1: person you talk to what you read, the numbers vary wildly. 6 00:00:34,000 --> 00:00:38,559 Speaker 1: I have here one research article that said the typical 7 00:00:38,880 --> 00:00:43,120 Speaker 1: adult gains between five and eight pounds in the short 8 00:00:43,200 --> 00:00:48,120 Speaker 1: interval between Thanksgiving and New Year's all right, So that 9 00:00:48,120 --> 00:00:53,840 Speaker 1: that is the equivalent of about twenty thousand excess calories 10 00:00:54,560 --> 00:00:59,240 Speaker 1: twenty thousand between Thanksgiving and New Year's extra above and 11 00:00:59,240 --> 00:01:01,840 Speaker 1: beyond what you would normally taken. And if you do 12 00:01:01,920 --> 00:01:05,840 Speaker 1: the math, out comes to just over five hundred calories 13 00:01:05,880 --> 00:01:08,840 Speaker 1: a day, around five hundred and fifty collies a day, 14 00:01:08,840 --> 00:01:12,520 Speaker 1: above and beyond what you would normally eat to maintain 15 00:01:12,560 --> 00:01:16,120 Speaker 1: your weight. All right, Another one, though, that's just one 16 00:01:16,200 --> 00:01:19,240 Speaker 1: five and eight pounds. Another one, Now, this goes back 17 00:01:19,280 --> 00:01:21,800 Speaker 1: to Halloween, so you've got some more time, and that 18 00:01:21,920 --> 00:01:24,760 Speaker 1: that probably adds in a lot with the candy, and 19 00:01:25,000 --> 00:01:28,399 Speaker 1: medical studies show a person can expect to gain anywhere 20 00:01:28,440 --> 00:01:32,920 Speaker 1: from three to twelve pounds between Halloween and New Year's 21 00:01:33,000 --> 00:01:38,200 Speaker 1: Day three to twelve pounds, three and twelve pounds, and 22 00:01:38,240 --> 00:01:45,200 Speaker 1: we are bombarded with how to not over eat on Thanksgiving. 23 00:01:45,240 --> 00:01:49,000 Speaker 1: So I want to talk about Thanksgiving in particular because 24 00:01:49,040 --> 00:01:53,120 Speaker 1: it's coming up, but this goes for any holiday, and 25 00:01:53,160 --> 00:01:55,360 Speaker 1: it's gonna be my philosophy. And I think it's gonna 26 00:01:55,360 --> 00:01:58,560 Speaker 1: surprise you because that is the show Fitness Disrupted. What 27 00:01:58,600 --> 00:02:02,640 Speaker 1: we're doing isn't working. So we need to do something differently, 28 00:02:03,800 --> 00:02:06,760 Speaker 1: and I'm going to tell you what that is. And 29 00:02:06,800 --> 00:02:10,120 Speaker 1: I think it's gonna surprise you. But yes, we're bombarded. 30 00:02:10,720 --> 00:02:14,320 Speaker 1: I'm bombarded as a writer. I've been bombarded for years 31 00:02:15,000 --> 00:02:21,880 Speaker 1: from other writers who want my exercise physiologist input on 32 00:02:22,080 --> 00:02:24,440 Speaker 1: how to lose weight, how to not gain weight, how 33 00:02:24,480 --> 00:02:27,919 Speaker 1: to eat less? Is what it comes down to during 34 00:02:27,960 --> 00:02:33,840 Speaker 1: the holidays. I'm gonna jump right to it. How do 35 00:02:33,880 --> 00:02:41,200 Speaker 1: you eat less on Thanksgiving? You don't? You don't if 36 00:02:41,240 --> 00:02:44,880 Speaker 1: you can't eat, If we let me throw we myself 37 00:02:44,919 --> 00:02:47,400 Speaker 1: in there as well. If we can't eat and not 38 00:02:47,520 --> 00:02:51,960 Speaker 1: worry about what we eat on Thanksgiving? Can you tell 39 00:02:52,000 --> 00:02:57,800 Speaker 1: me what day we can what day can we just 40 00:02:57,960 --> 00:03:01,080 Speaker 1: sit back and enjoy ourselves If we can't do it 41 00:03:01,120 --> 00:03:06,040 Speaker 1: on Thanksgiving, the definition of Thanksgiving giving thanks for the 42 00:03:06,200 --> 00:03:12,200 Speaker 1: food we have. It's a feast, a feast. One of 43 00:03:12,240 --> 00:03:15,360 Speaker 1: my sons said that once. It's a feast, and it is. 44 00:03:17,240 --> 00:03:19,760 Speaker 1: So let me just break it down because this show 45 00:03:20,000 --> 00:03:23,800 Speaker 1: we talk math, simple math, because I'm not a math whiz, 46 00:03:23,880 --> 00:03:25,960 Speaker 1: but you don't have to be when it comes to 47 00:03:26,880 --> 00:03:33,280 Speaker 1: being as healthy as possible. Other people, fitness experts quote unquote, 48 00:03:34,400 --> 00:03:36,840 Speaker 1: we'll muddy the waters to sound smart. Guy. There's a 49 00:03:36,840 --> 00:03:39,240 Speaker 1: lot of people out there like that now, a lot 50 00:03:39,280 --> 00:03:45,000 Speaker 1: of shows. They sound really smart, but trying to apply 51 00:03:46,520 --> 00:03:51,640 Speaker 1: what they preach, I would argue next to impossible, and 52 00:03:51,680 --> 00:03:54,880 Speaker 1: then it's questionable at best to begin with. So here 53 00:03:54,880 --> 00:04:00,200 Speaker 1: you go. You've heard that. Right of the time, try 54 00:04:00,200 --> 00:04:03,440 Speaker 1: to eat as healthy as as well as possible. Of 55 00:04:03,480 --> 00:04:06,760 Speaker 1: the time, we enjoy ourselves. My take on it is 56 00:04:06,800 --> 00:04:10,720 Speaker 1: most Americans are the exact opposite. It's inverted. Of the 57 00:04:10,760 --> 00:04:14,760 Speaker 1: time you tend to eat, make healthy choices, pent of 58 00:04:14,840 --> 00:04:18,760 Speaker 1: the time you don't. So let's do some math. You're 59 00:04:18,960 --> 00:04:22,240 Speaker 1: in sixty five days in the year, correct, So if 60 00:04:22,240 --> 00:04:28,039 Speaker 1: we apply that same mathematical equation eighty days, I'm sorry 61 00:04:29,279 --> 00:04:37,839 Speaker 1: if you're eating well eight percent of the year. Two days, okay, 62 00:04:38,080 --> 00:04:47,159 Speaker 1: two two days where let's see darn healthy, it's a 63 00:04:47,200 --> 00:04:50,040 Speaker 1: lot of days. Can you do the math that quickly 64 00:04:50,720 --> 00:04:55,799 Speaker 1: would make it seventy three days? Seventy three days where 65 00:04:57,520 --> 00:05:01,839 Speaker 1: you kind of enjoy yourself. Now, yes, this is somewhat 66 00:05:01,880 --> 00:05:06,680 Speaker 1: of an oversimplification, but it also is not. Seventy three 67 00:05:06,720 --> 00:05:10,240 Speaker 1: days is a heck of a lot, all right. And 68 00:05:10,279 --> 00:05:16,960 Speaker 1: we talk about good versus bad, just colork deficit or 69 00:05:17,040 --> 00:05:21,680 Speaker 1: even staying the same. But my point is we've got 70 00:05:21,680 --> 00:05:27,840 Speaker 1: it backwards. Why are we worrying about enjoying ourselves when 71 00:05:27,839 --> 00:05:33,920 Speaker 1: we're surrounded by family and friends on Thanksgiving when that's 72 00:05:33,960 --> 00:05:37,279 Speaker 1: the one day we should be doing it, giving thanks 73 00:05:37,320 --> 00:05:41,080 Speaker 1: for the food we have. Gosh, we don't do that. 74 00:05:42,760 --> 00:05:45,560 Speaker 1: We look at food and we think what can I eat? 75 00:05:46,320 --> 00:05:49,000 Speaker 1: And on that day, I am giving you full license 76 00:05:49,640 --> 00:05:54,159 Speaker 1: to go to town. Now I say that, but later 77 00:05:54,160 --> 00:05:56,760 Speaker 1: in the show, I'm gonna give you some really cool 78 00:05:56,800 --> 00:06:02,640 Speaker 1: ways that you can go to down but eat less 79 00:06:02,680 --> 00:06:06,960 Speaker 1: without knowing it, without knowing it, because I want you 80 00:06:07,000 --> 00:06:09,520 Speaker 1: to enjoy the heck out of Thanksgiving. I want you 81 00:06:09,560 --> 00:06:12,240 Speaker 1: to enjoy the heck out of food, because, thank goodness, 82 00:06:12,240 --> 00:06:16,560 Speaker 1: we have it. So I'm gonna give you the science 83 00:06:16,640 --> 00:06:21,640 Speaker 1: behind things you can do to basically eat the way 84 00:06:21,680 --> 00:06:24,200 Speaker 1: you want to eat, yet not take in the calories 85 00:06:24,240 --> 00:06:28,080 Speaker 1: that you would if you didn't do these things. It is, 86 00:06:28,680 --> 00:06:31,560 Speaker 1: that's simple. But I'm not saying hold back on what 87 00:06:31,640 --> 00:06:35,560 Speaker 1: you eat. This is physiological adaptations. You're gonna have to 88 00:06:35,680 --> 00:06:39,320 Speaker 1: what you do so you can just enjoy yourself, so 89 00:06:39,360 --> 00:06:41,640 Speaker 1: you're not worrying about looking at your plate thinking what 90 00:06:41,720 --> 00:06:45,360 Speaker 1: can I have? Because this is the day to do it, 91 00:06:46,279 --> 00:06:50,080 Speaker 1: all right, So why do we do it? Let's just 92 00:06:50,120 --> 00:06:54,040 Speaker 1: go through it real quickly. Why do we overeat generally 93 00:06:54,839 --> 00:06:58,760 Speaker 1: in the holidays and especially on Thanksgiving. There's three basic reasons, 94 00:06:58,800 --> 00:07:02,520 Speaker 1: I believe right. First of all, it's family. We're around 95 00:07:02,520 --> 00:07:05,800 Speaker 1: our families. It's what you do. Families connect through food, 96 00:07:07,200 --> 00:07:09,720 Speaker 1: and that's one of the problems and challenges when you're 97 00:07:09,720 --> 00:07:12,760 Speaker 1: trying to lose weight topic for a whole another show. 98 00:07:13,240 --> 00:07:15,760 Speaker 1: But you're around family, you eat. I come from an 99 00:07:15,800 --> 00:07:22,280 Speaker 1: Italian Irish family. Gosh, we eat Italian mother, Irish father. 100 00:07:22,800 --> 00:07:24,880 Speaker 1: My grandmother used to tell me it was a sin 101 00:07:25,000 --> 00:07:28,800 Speaker 1: to leave food behind them. A sin. Okay, holy smokes, 102 00:07:28,840 --> 00:07:31,920 Speaker 1: is that stress? But we eat more because we're around 103 00:07:31,920 --> 00:07:37,040 Speaker 1: family more. And I would argue and I will, that 104 00:07:37,160 --> 00:07:40,720 Speaker 1: you should. All right, let's go back to those days. 105 00:07:40,880 --> 00:07:46,000 Speaker 1: How many was it? Sev already forgot? You know, Uh, 106 00:07:46,160 --> 00:07:48,280 Speaker 1: don't worry about what you eat on thanks if you 107 00:07:48,320 --> 00:07:53,400 Speaker 1: worry about it on July April eighteen. Days that have 108 00:07:53,600 --> 00:07:59,960 Speaker 1: no significance, those are the days that making behavioral change 109 00:08:00,120 --> 00:08:05,560 Speaker 1: JIZ are going to be much easier, exponentially easier. And 110 00:08:05,640 --> 00:08:14,560 Speaker 1: my second reason why we overeat is connected to the first. Stress. Now, 111 00:08:14,600 --> 00:08:18,760 Speaker 1: there's stress from holidays, there's stress from from work and 112 00:08:18,920 --> 00:08:23,720 Speaker 1: money and many other things. But holy smokes, does being 113 00:08:23,760 --> 00:08:27,440 Speaker 1: around family as great as it is. It is that 114 00:08:28,160 --> 00:08:32,600 Speaker 1: incredible double edged sword, right, and many of us, myself included, 115 00:08:33,720 --> 00:08:39,320 Speaker 1: cope with stress by eating more. So you're around family, 116 00:08:39,320 --> 00:08:42,080 Speaker 1: you're sharing those great experiences, you're having a good time. 117 00:08:42,160 --> 00:08:45,840 Speaker 1: You're eating, but you're also around family, you're having a 118 00:08:45,840 --> 00:08:47,559 Speaker 1: good time. And then there's a couple of family members, 119 00:08:47,640 --> 00:08:52,080 Speaker 1: let's be honest, who stress you out to no end 120 00:08:52,600 --> 00:08:56,360 Speaker 1: and that causes you to eat more and finally, really 121 00:08:56,400 --> 00:08:59,600 Speaker 1: simply third their parties. It's it's a festive time. You're 122 00:08:59,640 --> 00:09:03,160 Speaker 1: going to more parties and Thanksgiving is one of them. 123 00:09:03,200 --> 00:09:07,840 Speaker 1: So I'm lumping Thanksgiving into the whole holiday season, but 124 00:09:08,000 --> 00:09:12,680 Speaker 1: using Thanksgiving as an example, right, and I'll go back 125 00:09:12,720 --> 00:09:14,960 Speaker 1: to that, but Thanksgiving in and of itself, and then 126 00:09:15,120 --> 00:09:18,120 Speaker 1: you can throw in Christmas if you want, the Hanukah season, 127 00:09:18,160 --> 00:09:22,400 Speaker 1: whatever you celebrate. Those are the days. Those are part 128 00:09:22,520 --> 00:09:29,160 Speaker 1: of that of the year. Okay, seventy three days. That was, See, 129 00:09:29,200 --> 00:09:31,920 Speaker 1: I'm not good at math days. Let's be pretty good. 130 00:09:32,360 --> 00:09:37,040 Speaker 1: Seventy three days. Go off a little bit, all right, 131 00:09:37,160 --> 00:09:38,600 Speaker 1: But I'm gonna teach you how to not go off 132 00:09:38,679 --> 00:09:43,400 Speaker 1: without really knowing it. That's the beauty, that's the disruption. Right. 133 00:09:45,080 --> 00:09:47,440 Speaker 1: But parties, my gosh, you're gonna go to parties. You're 134 00:09:47,440 --> 00:09:51,400 Speaker 1: gonna they're more functions and there's more less ability to 135 00:09:51,480 --> 00:09:53,640 Speaker 1: control what you eat there. And oh my gosh, I 136 00:09:53,720 --> 00:09:56,000 Speaker 1: want to eat some of that stuff. I know they say, 137 00:09:56,120 --> 00:09:57,959 Speaker 1: you know, don't go hungry all that stuff. And we'll 138 00:09:57,960 --> 00:10:01,360 Speaker 1: talk about that. But the is the time, all right. 139 00:10:01,520 --> 00:10:03,600 Speaker 1: I'm I'm gonna give you the studies, the cool things 140 00:10:03,640 --> 00:10:07,320 Speaker 1: where without really thinking about it, you can take in 141 00:10:07,480 --> 00:10:11,079 Speaker 1: less while still enjoying yourself, because that's what it's about, 142 00:10:11,760 --> 00:10:16,559 Speaker 1: enjoying life, enjoying your family, enjoying the parties, enjoying holidays, 143 00:10:16,800 --> 00:10:21,520 Speaker 1: and enjoying Thanksgiving without worrying about what you can't eat, 144 00:10:22,440 --> 00:10:27,360 Speaker 1: although we all question that jello mold that the relative brings. 145 00:10:28,040 --> 00:10:32,240 Speaker 1: Maybe you're one of them with the fruit or whatever 146 00:10:32,240 --> 00:10:36,040 Speaker 1: it is. But I joke, this is the time to 147 00:10:36,200 --> 00:10:40,760 Speaker 1: enjoy ourselves. If we can't do it on Thanksgiving, when 148 00:10:40,760 --> 00:10:43,320 Speaker 1: are we going to do it? All? Right? I come 149 00:10:43,360 --> 00:10:45,760 Speaker 1: back from the break and talk about some studies, some science, 150 00:10:45,760 --> 00:10:49,760 Speaker 1: some really cool things you can do too, taking less 151 00:10:49,800 --> 00:10:55,640 Speaker 1: calories pretty much without knowing it, enjoying Thanksgiving the way 152 00:10:55,640 --> 00:10:58,200 Speaker 1: it should be enjoyed, and you can apply this to 153 00:10:58,400 --> 00:11:10,040 Speaker 1: all other holiday as well. We'll be right back. Why 154 00:11:10,160 --> 00:11:14,680 Speaker 1: you should over eat on Thanksgiving, let's just put it 155 00:11:15,000 --> 00:11:18,160 Speaker 1: out there like that. Why not eat what you want? 156 00:11:18,840 --> 00:11:23,040 Speaker 1: Eat what you want? Yes, people gain an insane amount 157 00:11:23,040 --> 00:11:26,720 Speaker 1: of weight according to these studies. I quite I listen. 158 00:11:26,800 --> 00:11:32,200 Speaker 1: If we're creating twelve pounds five eight twelve, that's I 159 00:11:32,280 --> 00:11:35,840 Speaker 1: know people gain weight, but I question those. The studies 160 00:11:35,840 --> 00:11:39,880 Speaker 1: on nutrition and exercise are still incredibly flawed. Well, we'll 161 00:11:39,880 --> 00:11:41,720 Speaker 1: talk about all of them, and that's why we have 162 00:11:41,800 --> 00:11:44,240 Speaker 1: the show to distill them down, to look at them, 163 00:11:44,280 --> 00:11:47,760 Speaker 1: to to break them down and make sense of them. 164 00:11:47,760 --> 00:11:50,360 Speaker 1: Here's some really kind of fun facts. Though. Here's some 165 00:11:50,440 --> 00:11:53,920 Speaker 1: fun facts, all right, and you can call them social 166 00:11:54,160 --> 00:11:59,560 Speaker 1: facilitators of overeating. So some fun kind of numbers. Again, 167 00:11:59,600 --> 00:12:03,760 Speaker 1: I love the numbers if you read books like The 168 00:12:03,840 --> 00:12:06,960 Speaker 1: Hungry Brain. The more foods you have on the table, 169 00:12:07,000 --> 00:12:09,320 Speaker 1: the more the variety, I should say, the more likely 170 00:12:09,360 --> 00:12:13,199 Speaker 1: you are to eat stands to reason. But variety, that's 171 00:12:13,280 --> 00:12:16,400 Speaker 1: and that's one of the reasons on Thanksgiving and other 172 00:12:16,440 --> 00:12:19,439 Speaker 1: holidays you will eat more. And the number they ascribed 173 00:12:19,480 --> 00:12:22,200 Speaker 1: to that is around four hundred calories more when you 174 00:12:22,240 --> 00:12:24,599 Speaker 1: have a greater variety of food, Holy cow, that's a 175 00:12:24,800 --> 00:12:27,520 Speaker 1: that's a lot, right. But it doesn't end there. Doesn't 176 00:12:27,600 --> 00:12:29,960 Speaker 1: end there. This is really kind of fun. The bigger 177 00:12:30,040 --> 00:12:33,400 Speaker 1: the crowd, the more people you are eating with against 178 00:12:33,440 --> 00:12:37,000 Speaker 1: stands to reason to some degree, stress fun, the good 179 00:12:37,040 --> 00:12:39,560 Speaker 1: and the bad. Right, the fun relatives you drink more, 180 00:12:39,640 --> 00:12:41,880 Speaker 1: you eat a little more. The ones that stress you out, 181 00:12:42,840 --> 00:12:45,520 Speaker 1: you drink more, you eat a little more. Thirty five 182 00:12:45,640 --> 00:12:49,520 Speaker 1: calories per person is what they're saying. So if there's 183 00:12:49,559 --> 00:12:53,560 Speaker 1: ten people at the table, roughly three d and fifty 184 00:12:53,600 --> 00:12:58,400 Speaker 1: extra calories perceded guests. That's the number that they're throwing 185 00:12:58,440 --> 00:13:02,640 Speaker 1: out there, and it we there's more. Okay, if there's 186 00:13:02,679 --> 00:13:07,280 Speaker 1: music playing, hundred more calories you're gonna take in eating 187 00:13:07,280 --> 00:13:09,400 Speaker 1: in front of the TV in front of a football game, 188 00:13:10,200 --> 00:13:12,400 Speaker 1: they say a hundred and forty calories. Wow, I'd bump 189 00:13:12,440 --> 00:13:16,440 Speaker 1: that way up. But my point is this, all of 190 00:13:16,480 --> 00:13:21,360 Speaker 1: those things come into play, and that's part of the 191 00:13:21,400 --> 00:13:23,280 Speaker 1: fun at the same time, which is why we can't 192 00:13:23,280 --> 00:13:26,679 Speaker 1: stress on that day about what we eat. Is what 193 00:13:26,720 --> 00:13:30,440 Speaker 1: we do on those days in between that matter, and 194 00:13:30,480 --> 00:13:36,400 Speaker 1: that's so we can enjoy these days. And that's the disruption. 195 00:13:37,040 --> 00:13:39,920 Speaker 1: And it goes to exercise excessive moderation that I talked 196 00:13:39,920 --> 00:13:44,360 Speaker 1: about on just about every show. That's the difference, all right, 197 00:13:47,040 --> 00:13:51,880 Speaker 1: I mean pretty crazy, pretty crazy, how many calories and 198 00:13:51,880 --> 00:13:54,640 Speaker 1: and it is such a powerful thing that when you 199 00:13:54,679 --> 00:13:58,160 Speaker 1: read about these social facilitators of overeating, the studies are 200 00:13:58,280 --> 00:14:02,120 Speaker 1: strong enough that they are adding those things into places 201 00:14:02,120 --> 00:14:05,880 Speaker 1: where they need people to eat more, like nursing homes 202 00:14:05,880 --> 00:14:07,920 Speaker 1: and places like that where people need to take in 203 00:14:07,960 --> 00:14:10,800 Speaker 1: more calories, so they will put music on do all 204 00:14:10,800 --> 00:14:14,360 Speaker 1: of these kinds of things to help them take in 205 00:14:14,920 --> 00:14:20,120 Speaker 1: more calories. All right, so let's get right to it. 206 00:14:20,960 --> 00:14:25,360 Speaker 1: Let's go right to how you kind of enjoy yourself 207 00:14:26,520 --> 00:14:29,800 Speaker 1: given those things that are going to make you eat more. 208 00:14:30,400 --> 00:14:32,960 Speaker 1: All right, let's go back. Let's just take those three 209 00:14:33,000 --> 00:14:37,160 Speaker 1: points one more time. So family, family, So you're gonna 210 00:14:37,200 --> 00:14:39,800 Speaker 1: take it more because family? So how do you manage that? Well? 211 00:14:39,880 --> 00:14:42,480 Speaker 1: I say you don't, first and foremost, you don't. You're 212 00:14:42,480 --> 00:14:46,760 Speaker 1: gonna eat because your Italian mother, grandmother like I had. 213 00:14:47,400 --> 00:14:49,400 Speaker 1: It's gonna feed you more and you're not gonna turn 214 00:14:49,440 --> 00:14:54,640 Speaker 1: to it's it's it's insulting, right, it's I'm Thanksgiving, so 215 00:14:55,160 --> 00:14:59,680 Speaker 1: by and large, eat right, eat normally. But here's the thing. 216 00:15:00,160 --> 00:15:02,200 Speaker 1: It's also time to spend time with family. So we 217 00:15:02,240 --> 00:15:05,960 Speaker 1: don't just spend time with family taking in calories. Why 218 00:15:05,960 --> 00:15:09,720 Speaker 1: don't you spend quality time with your family going for 219 00:15:09,760 --> 00:15:14,600 Speaker 1: a walk as a family right before eating. I'm going 220 00:15:14,640 --> 00:15:16,960 Speaker 1: to talk about that and how powerful that is. Exercise 221 00:15:17,040 --> 00:15:20,640 Speaker 1: before eating is basically the studies I'm gonna give to you. 222 00:15:21,240 --> 00:15:23,840 Speaker 1: All right, So, yes, you're gonna take in more calories 223 00:15:23,880 --> 00:15:26,280 Speaker 1: with your family, and you should because you want to 224 00:15:26,320 --> 00:15:28,320 Speaker 1: spend time with them and it's fun, and that's what 225 00:15:28,360 --> 00:15:33,320 Speaker 1: holidays are about, especially Thanksgiving, but also burn some and 226 00:15:33,360 --> 00:15:36,200 Speaker 1: I'll tell you shortly why that not only is so 227 00:15:36,320 --> 00:15:39,000 Speaker 1: powerful from burning a couple of extra calories, but how 228 00:15:39,000 --> 00:15:40,960 Speaker 1: that affects what you take in. And that's what this 229 00:15:41,000 --> 00:15:43,640 Speaker 1: show is all about. My family is to play a 230 00:15:43,680 --> 00:15:46,480 Speaker 1: crazy football game. I'm glad we don't anymore because it 231 00:15:46,680 --> 00:15:48,560 Speaker 1: got nuts and I'm sure many of you do the 232 00:15:48,600 --> 00:15:52,560 Speaker 1: same thing that uncles and cousins and family members, and 233 00:15:53,160 --> 00:15:57,080 Speaker 1: it got really competitive and and kind of ugly over 234 00:15:57,080 --> 00:15:58,960 Speaker 1: the years. And I love looking at those yes on 235 00:15:59,160 --> 00:16:04,160 Speaker 1: VHS t since converted over to DVD. Thanksgiving Football Day 236 00:16:04,160 --> 00:16:07,680 Speaker 1: games pretty crazy, all right. But go for a walk, 237 00:16:07,760 --> 00:16:10,320 Speaker 1: take the dogs out, go out with those relatives you 238 00:16:10,360 --> 00:16:14,520 Speaker 1: haven't seen in a long time, brothers, sisters, cousins, go 239 00:16:14,680 --> 00:16:19,000 Speaker 1: for that walk or run. If you're runners, play that 240 00:16:19,040 --> 00:16:24,280 Speaker 1: football game. And there are so many turkey trots on Thanksgiving. 241 00:16:24,520 --> 00:16:28,120 Speaker 1: What a phenomenal way to yes, spend time. It's the 242 00:16:28,160 --> 00:16:34,000 Speaker 1: most run day, if that's a term. It's the day 243 00:16:34,040 --> 00:16:36,720 Speaker 1: most people do a race, right, many people, that's the 244 00:16:36,760 --> 00:16:40,120 Speaker 1: only day they are involved in a in a run, 245 00:16:40,360 --> 00:16:43,960 Speaker 1: an organized race, and that's awesome. So consider that and 246 00:16:44,000 --> 00:16:45,520 Speaker 1: you don't have to run it, you can walk it. 247 00:16:46,960 --> 00:16:50,680 Speaker 1: So that's how you can manage time with family. I'm 248 00:16:50,720 --> 00:16:53,200 Speaker 1: not saying how we eat less, spend more time with 249 00:16:53,240 --> 00:16:57,800 Speaker 1: the family, not only eating, but exercising. And again, I'm 250 00:16:57,800 --> 00:17:01,680 Speaker 1: gonna tell you why that's so powerful Dress number two, 251 00:17:01,760 --> 00:17:04,840 Speaker 1: the coping mechanisms. Right, so many people eat, So what 252 00:17:04,960 --> 00:17:09,520 Speaker 1: is one of the best ways to manage stress? Exercise? 253 00:17:10,560 --> 00:17:14,199 Speaker 1: So again, going for that walk, that run, playing that 254 00:17:14,320 --> 00:17:19,800 Speaker 1: football game, the fun run on Thanksgiving before Thanksgiving is 255 00:17:19,840 --> 00:17:22,680 Speaker 1: not only going to burn calories, but it's going to 256 00:17:22,760 --> 00:17:28,639 Speaker 1: reduce stress. And I generally before, not generally before I 257 00:17:28,680 --> 00:17:33,080 Speaker 1: ever get together with a stressful group, including my family, 258 00:17:33,520 --> 00:17:41,880 Speaker 1: I exercise hard hard for that reason, amongst others. So 259 00:17:42,160 --> 00:17:47,040 Speaker 1: decreasing stress, you're going into it so much better prepared, 260 00:17:47,920 --> 00:17:50,640 Speaker 1: and you're gonna enjoy the interaction. You're not gonna get 261 00:17:50,640 --> 00:17:53,600 Speaker 1: as annoyed when you start talking politics at dinner when 262 00:17:53,600 --> 00:17:58,280 Speaker 1: he smokes. Uh. If you exercise before, and it doesn't 263 00:17:58,320 --> 00:17:59,840 Speaker 1: have to be a lot, it doesn't have to be hard. 264 00:18:00,000 --> 00:18:03,280 Speaker 1: I gonna talk about that. And getting outside, by the way, 265 00:18:03,760 --> 00:18:05,880 Speaker 1: you can exercise inside. You can go to the gym. 266 00:18:06,040 --> 00:18:08,080 Speaker 1: You can do in your home gym. Go for the 267 00:18:08,080 --> 00:18:12,720 Speaker 1: walk to run, but get outside because studies are so 268 00:18:12,760 --> 00:18:17,080 Speaker 1: strong that being outside reduces stress. You're going to do 269 00:18:17,119 --> 00:18:21,000 Speaker 1: it longer, you're gonna enjoy it more, and you're gonna 270 00:18:21,520 --> 00:18:27,760 Speaker 1: feel better about yourself. All right. And then finally those 271 00:18:27,800 --> 00:18:32,000 Speaker 1: parties again, I want you to enjoy them. I want 272 00:18:32,040 --> 00:18:35,400 Speaker 1: you to enjoy them, and I want you to eat 273 00:18:35,480 --> 00:18:39,720 Speaker 1: and have some alcohol if that's what you do. But 274 00:18:39,840 --> 00:18:44,840 Speaker 1: two quick tips. Hate the word tricks because not tricks, 275 00:18:45,520 --> 00:18:50,800 Speaker 1: not hacks. And like that word, uh water. If you're 276 00:18:50,840 --> 00:18:54,280 Speaker 1: drinking alcohol, yes I'm gonna give you a study on it, 277 00:18:54,760 --> 00:18:57,359 Speaker 1: how powerful it can be. But drinking a glass of 278 00:18:57,359 --> 00:19:01,119 Speaker 1: water for every alcoholic drink smart idea. Drinking water before 279 00:19:02,160 --> 00:19:06,639 Speaker 1: you get there is a smart idea. And try not 280 00:19:06,760 --> 00:19:10,119 Speaker 1: to go super hungry. I do that, but you're still 281 00:19:10,160 --> 00:19:13,000 Speaker 1: eating and enjoying and not turning down things, so you 282 00:19:13,119 --> 00:19:15,560 Speaker 1: go there. It's not about looking at food and not eating. 283 00:19:15,560 --> 00:19:21,520 Speaker 1: It's about decreasing hunger. Decreasing hunger, all right, So let's 284 00:19:21,560 --> 00:19:24,760 Speaker 1: talk about that, because that's the trick when they talk 285 00:19:24,840 --> 00:19:29,199 Speaker 1: about studies and the shows I've done about obesity, hunger 286 00:19:30,240 --> 00:19:34,120 Speaker 1: and and genetics. It's basically about two things. There's other things, 287 00:19:34,200 --> 00:19:37,800 Speaker 1: but when it really comes down to it, leptin and grillin, 288 00:19:38,240 --> 00:19:42,520 Speaker 1: all right, those are two hunger hormones. Leptin it's produced 289 00:19:42,520 --> 00:19:45,520 Speaker 1: by fat cells, okay, and low levels of it are 290 00:19:45,560 --> 00:19:48,800 Speaker 1: a signal of starvation and you need to eat more, 291 00:19:49,680 --> 00:19:55,000 Speaker 1: all right. So lower levels of leptin, body thinks you're starving, 292 00:19:55,040 --> 00:19:58,400 Speaker 1: you're gonna eat more. Grillin it's the opposite. It's produced 293 00:19:58,440 --> 00:20:03,320 Speaker 1: by the stomach and it's stimulates appetite, all right. The 294 00:20:03,400 --> 00:20:07,480 Speaker 1: more you have, the more you want to eat, okay, 295 00:20:07,640 --> 00:20:10,080 Speaker 1: And that's what these studies are gonna get to. So 296 00:20:10,119 --> 00:20:13,000 Speaker 1: we want to manage the lepton and the grilling, right 297 00:20:13,440 --> 00:20:15,240 Speaker 1: because then we don't have to think about what we eat, 298 00:20:16,320 --> 00:20:18,480 Speaker 1: which is not gonna be as hungry. And if we 299 00:20:18,560 --> 00:20:20,560 Speaker 1: don't manage those two things, if we don't do what 300 00:20:20,640 --> 00:20:24,600 Speaker 1: we can to control the levels of that, and we 301 00:20:24,680 --> 00:20:28,320 Speaker 1: have the control, that's the great news. Every single show 302 00:20:28,400 --> 00:20:30,800 Speaker 1: show just about I talked about great news and this 303 00:20:30,840 --> 00:20:35,240 Speaker 1: is another one. So how do we do that? How 304 00:20:35,280 --> 00:20:43,880 Speaker 1: do we manage the grillan and the wept in exercise? Shocking, 305 00:20:44,920 --> 00:20:50,360 Speaker 1: but that's it more powerful than most pharmaceutical interventions. Right, 306 00:20:50,840 --> 00:20:53,520 Speaker 1: give a couple of studies just to just to show 307 00:20:53,560 --> 00:20:58,920 Speaker 1: you how to do this. Number one study called aerobic 308 00:20:58,960 --> 00:21:04,440 Speaker 1: exercise reduce is neuronal responses in food reward brain regions. Okay, 309 00:21:04,600 --> 00:21:10,000 Speaker 1: Journal of Applied Physiology, two thousand twelve. Really simple. Exercise 310 00:21:10,080 --> 00:21:13,280 Speaker 1: is thought to reduce the activation of brain regions linked 311 00:21:13,320 --> 00:21:17,280 Speaker 1: to food cravings, which can result in a lower motivation 312 00:21:17,320 --> 00:21:22,320 Speaker 1: to eat. Exercise before Thanksgiving, go for that walk, go 313 00:21:22,480 --> 00:21:26,720 Speaker 1: for that fun run, play that football. Control the neuronal 314 00:21:26,960 --> 00:21:30,600 Speaker 1: responses in your brain the cravings. All right, And to 315 00:21:30,680 --> 00:21:34,879 Speaker 1: take away from the study, exercise reduced neuronal responses and 316 00:21:34,920 --> 00:21:39,760 Speaker 1: brain regions consistent with reduced pleasure of food, reduced incentive 317 00:21:39,880 --> 00:21:44,600 Speaker 1: motivation to eat, and reduced anticipation and consumption of food. 318 00:21:45,160 --> 00:21:47,440 Speaker 1: It doesn't mean you didn't enjoy it. It just means 319 00:21:47,440 --> 00:21:52,720 Speaker 1: you weren't starving and you weren't going to feel like 320 00:21:52,760 --> 00:21:58,600 Speaker 1: you were missing out. Okay. Reduced neuronal response in these 321 00:21:58,640 --> 00:22:02,280 Speaker 1: food reward brain regions after exercise is in line with 322 00:22:02,320 --> 00:22:07,400 Speaker 1: the paradigm that acute exercise suppresses subsequent energy intake. You're 323 00:22:07,400 --> 00:22:11,920 Speaker 1: gonna eat less, You're gonna feel better, stress reduction through exercise. 324 00:22:11,960 --> 00:22:14,399 Speaker 1: Spend time with family again, pick your family figure I 325 00:22:14,400 --> 00:22:16,840 Speaker 1: should say that, I should qualify that, but you know, 326 00:22:17,160 --> 00:22:21,720 Speaker 1: don't make the exercise more stressful. Pick your partners carefully. 327 00:22:21,920 --> 00:22:25,600 Speaker 1: But you're going to have reduced cravings then if you 328 00:22:25,600 --> 00:22:30,159 Speaker 1: didn't do it. Number two second study Acute exercise and 329 00:22:30,200 --> 00:22:34,239 Speaker 1: hormones related to appetite regulation a meta analysis, So they 330 00:22:34,280 --> 00:22:37,760 Speaker 1: looked at a bunch of studies appetite regulation and it 331 00:22:37,760 --> 00:22:40,680 Speaker 1: goes to what I was just talking about. Exercise can 332 00:22:40,720 --> 00:22:45,560 Speaker 1: also reduce hunger hormone levels while increasing feelings of fullness. 333 00:22:46,600 --> 00:22:50,520 Speaker 1: Let me say that again. Exercise can reduce hunger hormone 334 00:22:50,600 --> 00:22:53,960 Speaker 1: levels while increasing feelings of fullness. This is what it's about. 335 00:22:54,000 --> 00:23:00,760 Speaker 1: People exercising to feel good, eating essentially what you want, 336 00:23:00,920 --> 00:23:03,880 Speaker 1: especially on those days, and you're gonna take in less 337 00:23:03,920 --> 00:23:07,879 Speaker 1: because you're helping to manipulate in a positive way. You 338 00:23:07,920 --> 00:23:11,840 Speaker 1: are hormones lepton and grillan. Okay, And that's what this 339 00:23:11,880 --> 00:23:16,439 Speaker 1: study found. And acute bout of exercise may influence appetite 340 00:23:16,440 --> 00:23:23,640 Speaker 1: by suppressing levels of grellan. Okay, grellan. Remember those two words, 341 00:23:24,640 --> 00:23:27,480 Speaker 1: all right? You know what quick break? Quick break? When 342 00:23:27,480 --> 00:23:29,480 Speaker 1: I come back and give you that third one, and 343 00:23:29,480 --> 00:23:31,919 Speaker 1: then again we're gonna wrap it up. Let's talk about 344 00:23:32,280 --> 00:23:34,639 Speaker 1: one more study. Too simple way you can do it. 345 00:23:34,680 --> 00:23:39,320 Speaker 1: The workout they used to eat less, enjoy your holiday more, 346 00:23:39,920 --> 00:23:42,240 Speaker 1: not think about it, and that's what it's all about. 347 00:23:42,240 --> 00:23:53,560 Speaker 1: We'll be right back. I love the holidays to get 348 00:23:53,560 --> 00:23:57,160 Speaker 1: me excited. I love being around family, even though, yes, 349 00:23:57,680 --> 00:24:00,800 Speaker 1: as I said earlier, we all have those family members 350 00:24:00,800 --> 00:24:03,719 Speaker 1: who stress us out. But that's what it's about. That's family. 351 00:24:03,760 --> 00:24:07,160 Speaker 1: But we got to enjoy ourselves. We've got to enjoy 352 00:24:07,240 --> 00:24:13,440 Speaker 1: our food, our health, our family, and stressing about what 353 00:24:13,480 --> 00:24:17,760 Speaker 1: we're eating on that day is nuts to me. That's 354 00:24:17,800 --> 00:24:21,280 Speaker 1: not the day, all right. Two more studies, two more studies. 355 00:24:21,359 --> 00:24:24,800 Speaker 1: High intensity interval training. That's something you enjoy. And here's 356 00:24:24,800 --> 00:24:26,000 Speaker 1: the thing. You don't have a lot of time, like, 357 00:24:26,000 --> 00:24:28,320 Speaker 1: oh my gosh, I'm so busy, I'm preparing the dinner, 358 00:24:28,359 --> 00:24:31,320 Speaker 1: I've got all this to do. High intensity interval training. 359 00:24:31,320 --> 00:24:35,320 Speaker 1: Those workouts are shorter. Those workouts are shorter, and so 360 00:24:35,400 --> 00:24:39,160 Speaker 1: you've got twenty minutes. You got time for a hit workout. 361 00:24:39,880 --> 00:24:43,280 Speaker 1: And that's it. A study. Here's a study for you. 362 00:24:43,400 --> 00:24:45,879 Speaker 1: Study on high intensity interval training and hunger, and there 363 00:24:45,880 --> 00:24:49,160 Speaker 1: are so many, but this study was conducted by researchers 364 00:24:49,200 --> 00:24:52,240 Speaker 1: at the University of Western Australia and they found when 365 00:24:52,240 --> 00:24:55,040 Speaker 1: a group of overweight men completed thirty minutes of HIT, 366 00:24:55,119 --> 00:24:56,840 Speaker 1: that's a lot a long time. You don't need that much, 367 00:24:56,880 --> 00:24:59,880 Speaker 1: I'd say, uh, they were inclined to consume fewer calories 368 00:25:00,040 --> 00:25:03,119 Speaker 1: afterwards compared to when they completed thirty minutes of moderate 369 00:25:03,119 --> 00:25:07,679 Speaker 1: intensity exercise. Okay, and what was the takeaway? So and listen, 370 00:25:08,040 --> 00:25:10,600 Speaker 1: both types of exercise decreased hunger. So you don't have 371 00:25:10,680 --> 00:25:13,240 Speaker 1: to do HIT. You don't have to, but if you 372 00:25:13,240 --> 00:25:16,720 Speaker 1: have less time and you enjoy it especially, there's a 373 00:25:16,800 --> 00:25:19,480 Speaker 1: great time and a great reason to do it. What 374 00:25:19,560 --> 00:25:23,480 Speaker 1: was the takeaway? What was the reason? One of them was, Yes, 375 00:25:23,560 --> 00:25:25,919 Speaker 1: what we just talked about. It may be related to 376 00:25:25,960 --> 00:25:31,000 Speaker 1: altered levels of appetite related hormones and metabolites. In this study, 377 00:25:31,080 --> 00:25:35,360 Speaker 1: the interval training suppressed active grill in, which is, as 378 00:25:35,400 --> 00:25:39,919 Speaker 1: we just learned, a hunger stimulating hormone. I'm gonna save 379 00:25:40,000 --> 00:25:42,600 Speaker 1: the workout for the takeaway at the end. Super easy, 380 00:25:42,600 --> 00:25:46,479 Speaker 1: And I've actually used it on a prior show because 381 00:25:46,520 --> 00:25:49,199 Speaker 1: that's how consistent I am without knowing it. By the way, 382 00:25:49,240 --> 00:25:52,959 Speaker 1: it's a different study. So there you have hit training 383 00:25:53,000 --> 00:25:54,240 Speaker 1: if you want to do that. And let me give 384 00:25:54,280 --> 00:25:57,600 Speaker 1: you one more study because it involves strength training. To 385 00:25:57,680 --> 00:26:01,399 Speaker 1: study title energy intake and app but tight related hormones 386 00:26:01,440 --> 00:26:05,199 Speaker 1: following acute aerobic and resistance exercise. And what the research 387 00:26:05,200 --> 00:26:10,199 Speaker 1: showed was that aerobic and resistance exercise are equally effective 388 00:26:10,560 --> 00:26:14,520 Speaker 1: at influencing, Yes, those hormone levels and the size of 389 00:26:14,560 --> 00:26:17,639 Speaker 1: a meal eaten after exercise. Great news. So if you 390 00:26:17,720 --> 00:26:20,840 Speaker 1: love strength training and you love cardio, or you love 391 00:26:20,880 --> 00:26:23,600 Speaker 1: one over the other, it doesn't matter do one or 392 00:26:23,640 --> 00:26:26,119 Speaker 1: the other. I like doing both. And if you do 393 00:26:26,200 --> 00:26:28,399 Speaker 1: circuit training, you're kind of adding the cardio to that 394 00:26:28,520 --> 00:26:32,080 Speaker 1: strength work. But here you go low level, moderate, high 395 00:26:32,119 --> 00:26:38,480 Speaker 1: intensity all will help suppress hunger. Cardiovascular strength training help 396 00:26:39,040 --> 00:26:43,120 Speaker 1: suppress hunger. And I will throw in there because it's 397 00:26:43,119 --> 00:26:47,640 Speaker 1: so important. It will reduce stress levels. So you eat 398 00:26:48,160 --> 00:26:52,520 Speaker 1: less without knowing it. That's a difference. Again, we're not 399 00:26:52,560 --> 00:26:55,560 Speaker 1: looking at that blatant thinking can I have those mashed potatoes? 400 00:26:55,560 --> 00:26:59,080 Speaker 1: Can I have that second dessert? Have it that day? 401 00:26:59,280 --> 00:27:02,040 Speaker 1: Not you're going we cow Thom's telling us to eat. Yeah, 402 00:27:02,119 --> 00:27:05,680 Speaker 1: I'm sorry. Other stuff's not working people. If it did, 403 00:27:05,680 --> 00:27:07,800 Speaker 1: we wouldn't be where we are. So let's go. Let's 404 00:27:08,040 --> 00:27:11,479 Speaker 1: let's try something different. Let's pick our battles, and our 405 00:27:11,520 --> 00:27:15,240 Speaker 1: battle is not Thanksgiving. It's the day after Thanksgiving, or 406 00:27:15,240 --> 00:27:17,200 Speaker 1: maybe not if you're still with family. If you're going 407 00:27:17,240 --> 00:27:20,719 Speaker 1: by seventy three days, you've got seventy two more. We 408 00:27:20,800 --> 00:27:22,360 Speaker 1: start to break it down and look at the math 409 00:27:22,440 --> 00:27:24,960 Speaker 1: and look at the way that works in the grand scheme, 410 00:27:25,040 --> 00:27:28,760 Speaker 1: the long game, the marathon, not the sprint. That's pretty amazing. 411 00:27:29,480 --> 00:27:32,760 Speaker 1: So again, the takeaway from this one about strength training 412 00:27:33,640 --> 00:27:38,560 Speaker 1: and cardiovascular The differential response of appetite regulating hormone in 413 00:27:38,600 --> 00:27:42,120 Speaker 1: aerobic and resistance training does not appear to influence any 414 00:27:42,240 --> 00:27:45,520 Speaker 1: energy intake in the post exercise meal. What they're saying again, 415 00:27:45,560 --> 00:27:48,600 Speaker 1: it was equal. What they do say is this is interesting. 416 00:27:48,600 --> 00:27:50,800 Speaker 1: We always want to look at the science. However, given 417 00:27:50,840 --> 00:27:54,440 Speaker 1: the greater energy expenditure associated with the aerobic work out 418 00:27:54,480 --> 00:27:57,520 Speaker 1: these people did, the modes of exercise may be preferable 419 00:27:57,560 --> 00:28:00,800 Speaker 1: for achieving short term negative energy balance. So basically, if 420 00:28:00,800 --> 00:28:03,600 Speaker 1: you want to burn more calories before and again It 421 00:28:03,640 --> 00:28:05,399 Speaker 1: depends on the work that you do. But generally the 422 00:28:05,440 --> 00:28:07,800 Speaker 1: aerobic workout is going to do that for most people. 423 00:28:08,400 --> 00:28:12,199 Speaker 1: But I will say doesn't matter as opposed to not 424 00:28:12,240 --> 00:28:15,639 Speaker 1: doing anything before your Thanksgiving meal. Do what you enjoy, 425 00:28:16,040 --> 00:28:19,359 Speaker 1: do something, and that will pay off in so many ways. 426 00:28:19,440 --> 00:28:23,359 Speaker 1: And finally, the active grellan was lower following resistance training. 427 00:28:23,440 --> 00:28:29,000 Speaker 1: Holy cow, all right, we're learning. We're learning. All right. 428 00:28:29,720 --> 00:28:31,560 Speaker 1: Let me give you two more. Two more things you 429 00:28:31,560 --> 00:28:35,680 Speaker 1: can do so that you enjoy the meal, you enjoy 430 00:28:35,800 --> 00:28:38,360 Speaker 1: the family and the food and the friends. As I 431 00:28:38,440 --> 00:28:40,520 Speaker 1: just said, and we talked about one already. Water. But 432 00:28:40,640 --> 00:28:44,040 Speaker 1: let me give you this study. Water consumption increases weight 433 00:28:44,080 --> 00:28:47,560 Speaker 1: loss during a Hypocolork diet intervention in middle age and 434 00:28:47,560 --> 00:28:50,400 Speaker 1: older adults. That's the title of the study. It was 435 00:28:50,400 --> 00:28:53,520 Speaker 1: an obesity two ten. But the takeaway is this, and 436 00:28:53,520 --> 00:28:56,680 Speaker 1: it was done on middle aged, overweight and obese participants 437 00:28:56,680 --> 00:28:59,880 Speaker 1: who drank water before each meal fill liters of water. 438 00:29:00,000 --> 00:29:03,880 Speaker 1: It's not a lot. They lost more weight. So you've 439 00:29:03,920 --> 00:29:05,760 Speaker 1: read about this, You've heard about it. I'm not someone 440 00:29:05,800 --> 00:29:09,880 Speaker 1: who drinks enough water, but I'm starting two more. I 441 00:29:10,000 --> 00:29:12,880 Speaker 1: know what my limitations are. And that's one thing. If 442 00:29:12,880 --> 00:29:14,920 Speaker 1: we're gonna be as healthy as possibly. Gotta be honest 443 00:29:14,960 --> 00:29:16,760 Speaker 1: with yourself and I'm gonna get you out of that 444 00:29:16,800 --> 00:29:20,479 Speaker 1: comfort zone. And that's what this show goes for, is 445 00:29:20,600 --> 00:29:23,680 Speaker 1: being uncomfortable because we're looking at the truth. And as 446 00:29:23,720 --> 00:29:27,360 Speaker 1: I've said on prior shows, the disruption and fitness is 447 00:29:27,360 --> 00:29:30,080 Speaker 1: going to be uncomfortable because you have control. It's so 448 00:29:30,160 --> 00:29:32,880 Speaker 1: much easier to say it's my jeans, I don't have time. 449 00:29:33,040 --> 00:29:35,760 Speaker 1: All these excuses, the yeah butts that don't exist anymore. 450 00:29:36,160 --> 00:29:40,480 Speaker 1: And finally one thing, back to stress and holidays, and 451 00:29:40,480 --> 00:29:42,480 Speaker 1: I know it's harder, but we control what we can. 452 00:29:43,000 --> 00:29:45,520 Speaker 1: That's the secret to life. Control what you can. Let 453 00:29:45,600 --> 00:29:50,520 Speaker 1: the other stuff go. So sleep, sleep is super important. 454 00:29:50,720 --> 00:29:54,440 Speaker 1: Another thing, actually worse than water. I get very little sleep. 455 00:29:54,480 --> 00:29:56,440 Speaker 1: I'm working on it. Go to bed ley to get 456 00:29:56,480 --> 00:29:58,800 Speaker 1: up early. I'm working on it. It's not great for racing, 457 00:29:58,840 --> 00:30:01,040 Speaker 1: it's not great for anything. So I'm working on it. 458 00:30:01,640 --> 00:30:03,120 Speaker 1: I have a couple of things that I need to 459 00:30:03,160 --> 00:30:05,440 Speaker 1: work on, and I'm honest about it. That's one. And 460 00:30:06,200 --> 00:30:10,520 Speaker 1: people who consistently slept less. Here's a study. People who 461 00:30:11,200 --> 00:30:14,600 Speaker 1: slept less than five hours a night. Five hours a 462 00:30:14,680 --> 00:30:19,200 Speaker 1: night had significant differences in here we go. Great place 463 00:30:19,240 --> 00:30:21,960 Speaker 1: to wrap this all up in the hormone levels of 464 00:30:22,000 --> 00:30:24,880 Speaker 1: leptin and grilling compared with people who slept in average 465 00:30:24,920 --> 00:30:29,320 Speaker 1: of eight hours. Okay, the study subjects suffering a lack 466 00:30:29,360 --> 00:30:33,360 Speaker 1: of sleep had six less lept in and nearly fift 467 00:30:33,960 --> 00:30:37,120 Speaker 1: more grellan than those who were well rested. So there 468 00:30:37,160 --> 00:30:40,320 Speaker 1: you go. We need to sleep more when and if 469 00:30:40,360 --> 00:30:42,760 Speaker 1: we can during the holidays, because then you're gonna be 470 00:30:42,840 --> 00:30:45,960 Speaker 1: less hungry. You're still gonna enjoy your food. You're not 471 00:30:46,000 --> 00:30:47,520 Speaker 1: gonna eat as much. You're not even gonna know that 472 00:30:47,560 --> 00:30:49,520 Speaker 1: you're not eating as much because you're just not as hungry. 473 00:30:51,080 --> 00:30:55,320 Speaker 1: Lepton and Grellin talk a lot about that in future shows, 474 00:30:55,680 --> 00:30:57,800 Speaker 1: because that's what we're talking about when we're talking about 475 00:30:58,400 --> 00:31:01,880 Speaker 1: over eating and the hungry brain and how we evolved 476 00:31:02,280 --> 00:31:07,240 Speaker 1: and we can control it through exercise, through sleeping, through 477 00:31:07,280 --> 00:31:13,880 Speaker 1: controlling stress hunger, and then we can sit down and 478 00:31:14,040 --> 00:31:18,880 Speaker 1: enjoy our food. Because guess what, people, I've traveled the 479 00:31:18,920 --> 00:31:21,720 Speaker 1: world and I've watched it and I've enjoyed it other 480 00:31:21,760 --> 00:31:24,480 Speaker 1: countries where that you sit down and you enjoy your food, 481 00:31:25,120 --> 00:31:28,000 Speaker 1: you don't think, as I said earlier, you don't look 482 00:31:28,040 --> 00:31:30,000 Speaker 1: at your plate and think what can't I eat? You 483 00:31:30,160 --> 00:31:35,200 Speaker 1: just eat. It's quality over quantity. It's taking your time, 484 00:31:36,280 --> 00:31:41,200 Speaker 1: it's enjoying the holiday or just the occasion. Okay, so 485 00:31:41,320 --> 00:31:44,400 Speaker 1: here's your take away workout. Every show, I'm gonna try 486 00:31:44,400 --> 00:31:45,800 Speaker 1: to do that for you. Give you something that you 487 00:31:45,800 --> 00:31:49,240 Speaker 1: can do right away. You're gonna get the information, we're 488 00:31:49,240 --> 00:31:52,240 Speaker 1: gonna dispel that myth if that's the theme of the show, 489 00:31:52,360 --> 00:31:55,520 Speaker 1: as many will be, and then you're gonna get something 490 00:31:55,560 --> 00:31:59,240 Speaker 1: you could do today. And what I'm gonna give you 491 00:31:59,360 --> 00:32:01,520 Speaker 1: right now is based on that study I talked about earlier, 492 00:32:01,720 --> 00:32:05,920 Speaker 1: the one at the University of Western Australia that found 493 00:32:06,000 --> 00:32:08,920 Speaker 1: when the group of overweight men did thirty minutes of 494 00:32:08,960 --> 00:32:12,640 Speaker 1: high intensity interval training, they were inclined to consume fewer 495 00:32:12,720 --> 00:32:16,120 Speaker 1: calories eat less compared to when they did moderate exercise. Now, again, 496 00:32:16,440 --> 00:32:19,320 Speaker 1: both types of exercise work. But if you have less time, 497 00:32:19,760 --> 00:32:22,440 Speaker 1: if you want to get a little bit greater results, 498 00:32:24,120 --> 00:32:27,000 Speaker 1: decrease your appetite a little bit more. Potentially, those are 499 00:32:27,000 --> 00:32:30,480 Speaker 1: two great things, less time and potentially greater results. That's 500 00:32:30,640 --> 00:32:32,000 Speaker 1: kind of what I'm trying to do for you all 501 00:32:32,040 --> 00:32:34,560 Speaker 1: the time. And then I throw in with decreased chance 502 00:32:34,600 --> 00:32:37,040 Speaker 1: of injury. But then you're gonna do interval training and 503 00:32:37,240 --> 00:32:40,719 Speaker 1: thanksgiving perfect time. Here's your twenty minute workout and what 504 00:32:40,760 --> 00:32:45,200 Speaker 1: they did for the study. The participants had an option 505 00:32:45,240 --> 00:32:47,960 Speaker 1: of sorts. They all had to do a wonderful work 506 00:32:48,600 --> 00:32:51,640 Speaker 1: to rest ratio. What does that mean? If you're really confused, 507 00:32:52,000 --> 00:32:53,440 Speaker 1: explain it here. But if you want to know more, 508 00:32:53,760 --> 00:32:56,040 Speaker 1: please listen to the show I did with Dr Michelle 509 00:32:56,040 --> 00:32:58,840 Speaker 1: Olson on interval training, one of the greatest shows. I 510 00:32:58,840 --> 00:33:02,920 Speaker 1: would argue, she is pre eminent experts simplifies three different kinds. 511 00:33:02,920 --> 00:33:04,680 Speaker 1: Here's how you do it, here's how you do it right, 512 00:33:04,920 --> 00:33:08,320 Speaker 1: So listen to that show. But work to rest means 513 00:33:08,880 --> 00:33:12,360 Speaker 1: you're gonna recover for four times as long as you 514 00:33:12,440 --> 00:33:17,960 Speaker 1: did for the work for going hard. And that's science 515 00:33:18,400 --> 00:33:21,400 Speaker 1: based on studies including this one, and the best pieces 516 00:33:21,400 --> 00:33:24,280 Speaker 1: of cardio out there that have interval workouts built in 517 00:33:24,520 --> 00:33:26,640 Speaker 1: quite often use a ononder four work to rest and 518 00:33:26,680 --> 00:33:29,000 Speaker 1: you can manipulate that. Talk about that in the other 519 00:33:29,040 --> 00:33:32,960 Speaker 1: show anyway. For this study, that either went sixty seconds 520 00:33:33,000 --> 00:33:37,400 Speaker 1: hard and four minutes recovery or fifteen seconds hard and 521 00:33:37,520 --> 00:33:40,880 Speaker 1: sixty seconds recovery now really quickly. Why do you go, 522 00:33:41,280 --> 00:33:44,320 Speaker 1: Oh my gosh, sixty seconds that's not long enough. Holy cow, 523 00:33:44,520 --> 00:33:46,200 Speaker 1: do you go hard for sixty seconds? If you haven't 524 00:33:46,200 --> 00:33:49,000 Speaker 1: tried that, try that. That is really really hard. If 525 00:33:49,000 --> 00:33:51,000 Speaker 1: you go four minutes, is too long a recovery, not 526 00:33:51,200 --> 00:33:54,480 Speaker 1: if you really push that minute, and especially if you're 527 00:33:54,480 --> 00:34:00,560 Speaker 1: doing multiple intervals. Okay. And conversely people say are thinking, 528 00:34:00,560 --> 00:34:03,560 Speaker 1: I'm sure fifteen seconds isn't hard enough. Trust me, it is. 529 00:34:03,920 --> 00:34:07,600 Speaker 1: I did that work out last night myself. I decreased 530 00:34:07,600 --> 00:34:09,960 Speaker 1: it to a one to three work to rest, so 531 00:34:10,000 --> 00:34:13,560 Speaker 1: I did fifteen seconds all out on the treadmill seconds recovery. 532 00:34:13,560 --> 00:34:15,440 Speaker 1: I like the round numbers made it a little harder. 533 00:34:15,680 --> 00:34:20,879 Speaker 1: Did eleven of those personally awesome. So here's the thing 534 00:34:21,440 --> 00:34:25,160 Speaker 1: about interval training. Work has to be hard. Recovery has 535 00:34:25,200 --> 00:34:30,800 Speaker 1: to be easy, super easy. I walked for those forty seconds, 536 00:34:31,560 --> 00:34:36,480 Speaker 1: and by the sixth seventh interval, that seconds felt a 537 00:34:36,520 --> 00:34:39,400 Speaker 1: heck of a lot shorter, a heck of a lot shorter. 538 00:34:40,600 --> 00:34:43,880 Speaker 1: And that's true interval training, all right. So for the 539 00:34:43,880 --> 00:34:47,840 Speaker 1: study they had that option again, if you use that 540 00:34:47,960 --> 00:34:51,239 Speaker 1: minute and four minutes, that's a longer workout. Truthfully, I 541 00:34:51,280 --> 00:34:52,800 Speaker 1: mean how many can you do? And that that's a 542 00:34:52,840 --> 00:34:54,400 Speaker 1: great way to do it if you have more time. 543 00:34:55,040 --> 00:35:00,080 Speaker 1: But the workout I want you to do is the 544 00:35:00,120 --> 00:35:04,640 Speaker 1: one to four with the fifteen seconds all out and 545 00:35:05,520 --> 00:35:07,960 Speaker 1: sixty seconds recovery. All right, and you can do that 546 00:35:08,040 --> 00:35:11,200 Speaker 1: again using whatever type of cardio you want. You can run, 547 00:35:11,280 --> 00:35:14,160 Speaker 1: you can walk, you can have indoor bike if that's 548 00:35:14,160 --> 00:35:15,520 Speaker 1: what you have at home or the gym. You want 549 00:35:15,520 --> 00:35:19,400 Speaker 1: to use, a rower, an elliptical does not matter. So 550 00:35:19,520 --> 00:35:21,759 Speaker 1: twenty minutes here's what you're gonna do. And this can 551 00:35:21,800 --> 00:35:26,120 Speaker 1: be your pre Thanksgiving workout. And if you have equipment 552 00:35:26,120 --> 00:35:27,480 Speaker 1: at home, awesome. If you want to go for a 553 00:35:27,480 --> 00:35:30,600 Speaker 1: walk or a run and do that too. I want 554 00:35:30,600 --> 00:35:33,799 Speaker 1: five minute warm up, super easy, whatever cardio you're doing, 555 00:35:33,880 --> 00:35:36,960 Speaker 1: super easy, five minutes and then I want you to 556 00:35:37,000 --> 00:35:42,719 Speaker 1: start your intervals fifteen seconds all out. That's walking, in 557 00:35:42,840 --> 00:35:47,400 Speaker 1: power walk, you can sprint, you can really push the elliptical, 558 00:35:47,520 --> 00:35:52,000 Speaker 1: the bike, the rower, and then I want sixty seconds recovery. 559 00:35:52,480 --> 00:35:54,279 Speaker 1: I'm not gonna do the math right now. I want 560 00:35:54,760 --> 00:35:58,840 Speaker 1: up until about seventeen minutes, so you're gonna go from 561 00:35:58,880 --> 00:36:02,160 Speaker 1: five minutes to seven team doing that and then I 562 00:36:02,160 --> 00:36:04,719 Speaker 1: want three minute cool down, and there you have it. 563 00:36:05,200 --> 00:36:09,560 Speaker 1: Perfect twenty minute workout, regardless of what type of cardio 564 00:36:09,640 --> 00:36:12,800 Speaker 1: you're doing. Five minute warm up, start your intervals, fifteen 565 00:36:12,800 --> 00:36:15,719 Speaker 1: seconds hard, push it, push it just long enough to 566 00:36:15,719 --> 00:36:22,280 Speaker 1: be challenging, and then you're done. Sixty seconds recovery perfect amount. 567 00:36:22,960 --> 00:36:26,600 Speaker 1: And right when you're like, oh, I'm almost perfectly recovered 568 00:36:26,680 --> 00:36:29,799 Speaker 1: or getting there, you start up another. Do that up 569 00:36:29,880 --> 00:36:33,600 Speaker 1: until seventeen minutes of workout time plus or minus, and 570 00:36:33,640 --> 00:36:37,000 Speaker 1: then three minutes recovery. All right. There you have it. 571 00:36:37,280 --> 00:36:42,160 Speaker 1: Your takeaway workout for Thanksgiving or any other date for 572 00:36:42,200 --> 00:36:45,160 Speaker 1: that matter. So there you have it. I don't want 573 00:36:45,200 --> 00:36:48,319 Speaker 1: you to stare at your plate on Thanksgiving and think 574 00:36:48,320 --> 00:36:49,759 Speaker 1: what can I have? We want you to enjoy the 575 00:36:49,760 --> 00:36:52,040 Speaker 1: heck out of it, and you can tell your family 576 00:36:52,360 --> 00:36:54,680 Speaker 1: members and friends. Tom Holland said, I can eat whatever 577 00:36:54,719 --> 00:36:57,799 Speaker 1: I want today. I'm giving you a license. We're gonna 578 00:36:57,840 --> 00:37:00,480 Speaker 1: work on those days in between the whose are all 579 00:37:00,480 --> 00:37:04,080 Speaker 1: the shows that go with this show, But that's called living, 580 00:37:04,440 --> 00:37:07,600 Speaker 1: that's called life. Do we have to enjoy? And we 581 00:37:07,680 --> 00:37:10,160 Speaker 1: got it backwards. We got most of the fitness and 582 00:37:10,280 --> 00:37:12,560 Speaker 1: food thing backwards. And that's why we are where we are, 583 00:37:12,920 --> 00:37:15,120 Speaker 1: and that's why I have this show, and that's why 584 00:37:15,160 --> 00:37:17,319 Speaker 1: I love doing what I do. And I've talked enough. 585 00:37:18,080 --> 00:37:24,600 Speaker 1: Happy Thanksgiving, Happy holiday, Enjoy the day, Enjoy your family, 586 00:37:24,640 --> 00:37:28,879 Speaker 1: your friends, your health, Enjoy your food, get out there, 587 00:37:28,920 --> 00:37:33,880 Speaker 1: get some great exercise in before, and believe in yourself. 588 00:37:37,120 --> 00:37:40,719 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 589 00:37:40,800 --> 00:37:43,640 Speaker 1: more podcasts from my heart Radio, visit the I heart 590 00:37:43,719 --> 00:37:47,120 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 591 00:37:47,160 --> 00:37:47,920 Speaker 1: favorite shows.