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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right,

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Speaker 1: you're gonna want to buckle up for this one because

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Speaker 1: this show is guaranteed to ruffle some feathers. I'm gonna

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Speaker 1: talk about orange juice. I'm gonna talk about the science

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Speaker 1: behind it, gonna talk about the myths, gonna talk about

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Speaker 1: some really ridiculous one in particular articles on this, and

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Speaker 1: there are many, and I know many of you out

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Speaker 1: there are gonna have the same beliefs that are in

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Speaker 1: these types of articles. But we're gonna talk about it.

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Speaker 1: We're gonna talk about it. That's what this show is about.

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Speaker 1: I'm not here to be liked and I'm not here

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Speaker 1: to be the iconoclast either, And I would argue that

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Speaker 1: that's more on the people who are anti pure orange juice.

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Speaker 1: And we'll talk about why I say pure shortly, but

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Speaker 1: yes orange juice. And let me just backtrack to about

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Speaker 1: a year ago. I was in New Zealand doing my

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Speaker 1: fourth iron Man there that was the first place I

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Speaker 1: ever did one many years ago, and I sat down

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Speaker 1: to breakfast with a bunch of triathletes and I had

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Speaker 1: a small glass of pure orange juice, and one of

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Speaker 1: the athletes said, I'm shocked that you drink orange juice.

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Speaker 1: And I didn't have to ask why I did. I

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Speaker 1: didn't have to ask because I knew why. And what

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Speaker 1: are the two reasons? Going to jump all over the

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Speaker 1: place here, but what are the two main reasons? The

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Speaker 1: arguments against orange juice? It's high end calories and it's

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Speaker 1: high in sugar. And is that correct? You are correct?

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Speaker 1: I will grate you both those things. But that's where

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Speaker 1: it ends. Okay, And let's just go right to this article,

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Speaker 1: this in a well known periodical. Leave it at that

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Speaker 1: headline being misunderstanding orange juice as a health drink, and

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Speaker 1: then the subtitle juice is nutritionally not much better than

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Speaker 1: so are you kidding me? How did us consumers come

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Speaker 1: to believe that oranges in any form were an important

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Speaker 1: part of a healthy diet? Are you kidding me? And

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Speaker 1: this is not some online publication. Let me read that.

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Speaker 1: I have to read it one more time. Juice is

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Speaker 1: nutritionally not much better than soda? Wow? How did us

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Speaker 1: consumers come to believe that oranges in any form? We're okay,

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Speaker 1: let me just my history. It didn't enjoy history that much.

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Speaker 1: But if history serves as something to do with scurvy

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Speaker 1: and lemons and oranges, and I had to look it

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Speaker 1: up to get his name, but it was James Lynde.

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Speaker 1: He's remembered as the man who allegedly helped to conquer

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Speaker 1: yes scurvy supposedly aboard a naval ship in seventy seven.

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Speaker 1: Oranges and lemons, Vitamin C kind of important. And what

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Speaker 1: do you think is the number umber one consumed beverage

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Speaker 1: in the United States? No surprise it water? No, no, Uh?

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Speaker 1: Water is third, first and and way ahead and first.

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Speaker 1: Soda the most consumed beverage in the US, with the

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Speaker 1: average consumer drinking nearly forty five gallons fruit juice. And

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Speaker 1: by the way, fruit juice, I'm not we're gonna talk

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Speaker 1: about the difference between there's different kinds of orange juice

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Speaker 1: and fruit juice is a distant six. But I don't

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Speaker 1: even consider or lump orange juice into that category. But

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Speaker 1: now you're saying, but Tom, I'm not drinking soda for

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Speaker 1: breakfast all the many people do. I've seen it. Uh,

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Speaker 1: and maybe definitely not giving my kids soda for breakfast. Okay,

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Speaker 1: what are you giving them? What are you having? Alright?

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Speaker 1: So orange juice, this is where you just throw the

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Speaker 1: baby out with the bathwater, right, you go, high end calories,

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Speaker 1: high end sugar. Now, back when I was a trainer

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Speaker 1: and I was helping people lose weight one on one,

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Speaker 1: and we would go over what they ate. And again

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Speaker 1: I look at personal trainers, by the way, strength and conditioning,

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Speaker 1: but can we help behavior modification? Things like that? Absolutely,

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Speaker 1: Back when I was doing that, there's a small part.

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Speaker 1: Not for me. It was more the strength and conditioning.

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Speaker 1: But you had those discussions. And so one of the

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Speaker 1: tips I would give, and it is a valid one,

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Speaker 1: is it is better to eat the orange than to

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Speaker 1: drink the juice. I will grant you that too. Of

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Speaker 1: course it is. It's in its most natural state. Let

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Speaker 1: me go back though, when we read it again, third time,

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Speaker 1: orange is in any form Jack Willaine, you know, back

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Speaker 1: to the guy who was the one I looked up to,

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Speaker 1: the one I studied. Great line, if man makes it,

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Speaker 1: don't eat it. If the earth produces it, probably an

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Speaker 1: orange really, and and don't get me started on all

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Speaker 1: the other things. And I'm gonna keep going back to

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Speaker 1: kids because generally speaking a lot of adults because of

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Speaker 1: these myths and misconceptions, and you know, they're drinking coffee

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Speaker 1: and they're drinking frappuccinos and you're drinking everything else. So

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Speaker 1: a lot of this has to do with kids. And

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Speaker 1: let me say it right now. My kids start every

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Speaker 1: day with four to six ounces, generally about six orange juice. Okay,

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Speaker 1: throw it right out there, and I do as well.

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Speaker 1: So there you go. So, yes, high in calories, Yes,

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Speaker 1: high in sugar, but it's also really high drumroll, please

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Speaker 1: in other really good things, vitamin C, potassium, and now

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Speaker 1: commercial versions they're often enriched with calcium and vitamin D.

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Speaker 1: I'm not even gonna go there. I don't want you to.

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Speaker 1: You know, if you have fine, but orange juice in

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Speaker 1: its most natural form, okay, eight ounces of orange juice

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Speaker 1: around a hundred and ten calories. It's not a lot.

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Speaker 1: And again I'm giving my kids less and I'm drink

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Speaker 1: get a little less. But that's pretty much the most

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Speaker 1: I would do personally. It's about eight ounces calories. That's

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Speaker 1: not a lot. But with that, we don't just look

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Speaker 1: at calories. We look at quality nutrients, protein, two grams

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Speaker 1: carbs around twenty six grams vitamin C. I mean, give

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Speaker 1: you studies six of your r D I in you're

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Speaker 1: more than halfway there, almost three quarters of the way there.

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Speaker 1: Now I've talked about how, and I'll get to the

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Speaker 1: studies how. So many studies are flawed when it comes

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Speaker 1: to nutrition and exercise because they are self reports. And

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Speaker 1: so many people say, yes, I'm eating all the fruits

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Speaker 1: and vegetables that you know I'm hitting. No you're not.

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Speaker 1: No you're not. Most people aren't. And that's okay. But

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Speaker 1: let's be honest and that let's not use an incredible

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Speaker 1: tool that nature gave us. And that's what posed me away.

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Speaker 1: It's so many the people who are anti orange juice

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Speaker 1: and screaming at me right now, are are the people

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Speaker 1: who embrace all those other things, but for some reason

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Speaker 1: vilify on orange juice. Okay, full eight of the r

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Speaker 1: D I, potassium and magnesium around six okay, vitamins and minerals.

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Speaker 1: It's not about just eating less. It's about eating higher

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Speaker 1: and drinking higher quality foods, foods that the Earth gave us,

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Speaker 1: foods in their most natural state. And I will say

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Speaker 1: it again, is eating an orange yet better than than

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Speaker 1: drinking the juice when it comes to calories and it

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Speaker 1: comes to weight loss. Absolutely. But here's the new you know,

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Speaker 1: I wish I'd come up with this earlier. I have

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Speaker 1: a new acronym. You know, there's so many acronyms I

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Speaker 1: use on this show when we talk about EPOCH and

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Speaker 1: we talk about neat non exercise activity thermogenesis. I've got

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Speaker 1: a new one that will be a part of just

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Speaker 1: about every show and it's our to us, and the

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Speaker 1: good Catholic in me is calling it real world stuff.

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Speaker 1: You can change that others and you know where I'm

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Speaker 1: going with that, but it's real world stuff. So with

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Speaker 1: my kids especially, are they going to eat an orange

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Speaker 1: for for breakfast? Probably not? Are they gonna drink six

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Speaker 1: ounces of orange juice? Yeah, that's easy. So real world stuff.

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Speaker 1: There's the science. There's what we're gonna actually do and

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Speaker 1: what we're actually able to get our children to do. Okay,

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Speaker 1: let's get to the studies now, and this is this

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Speaker 1: is gonna be fun. Got about four and we're gonna

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Speaker 1: work our way up alright. First, one greater total antioxidant

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Speaker 1: capacity from diet and supplements is associated with a less

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Speaker 1: atherogenic blood profile and US adults. We're working our way up.

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Speaker 1: You're like, what the heck is at. Well, it's a

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Speaker 1: good study because Department of Nutritional Sciences, University of Connecticut

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Speaker 1: stores great to artment there. And this was in Nutrients

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Speaker 1: two thousand sixteen. We're just talking antioxidants, right, vitamin C.

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Speaker 1: And they looked at total antioxidant capacity. And basically this

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Speaker 1: study all redirectly evidence from UH epidemiological studies have shown

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Speaker 1: that total antioxidant capacity in the diet might be inversely

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Speaker 1: associated with stroke, heart failure, and inflammatory bio markers. That's

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Speaker 1: really important, right, stroke heart failure, These are some of

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Speaker 1: the top causes of death. However, studies on the association

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Speaker 1: of T a C, again total antioxidant capacity from both

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Speaker 1: diet and supplements with cardiovascular disease risk factors in the

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Speaker 1: US population are lacking. So this cross sectional population based

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Speaker 1: study aimed to investigate the association of T a C

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Speaker 1: with both diet and supplements with those cardiovascular risk factors

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Speaker 1: among four thousand US adults. And this was the National

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Speaker 1: Health and Nutrition Examination Survey two thousand seven twelve. And

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Speaker 1: that's gonna come back. We're gonna talk about that again.

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Speaker 1: That survey, by the way, and so what they found

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Speaker 1: out was top contributors to total antioxidant capacity t antioxidants supplements, vegetables,

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Speaker 1: orange juice, berries, and wine, and significantly higher when the

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Speaker 1: people who consume those things. Now I just you go,

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Speaker 1: what is this? This means nothing. Let's just give that

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Speaker 1: list again. T antioxidants supplements. Okay, we'll talk about supplements

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Speaker 1: and I have, but vegetables, orange juice, berries, and wine.

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Speaker 1: Why is it that orange juice would be the one

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Speaker 1: you throw out? Now? Not the perfect study. A lot

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Speaker 1: going on there, it's just getting us started, getting the

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Speaker 1: conversation started. We're talking about antioxidants, wine again, you know,

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Speaker 1: red wine, blue zones, people, moderation of all the things

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Speaker 1: I just talked about, tea, vegetables, orange juice, berries, and wine.

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Speaker 1: Antioxidants really important, so inversely associated is what the takeaway

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Speaker 1: was as I read, Okay, really important. But there's other fact.

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Speaker 1: You go, well, maybe it's the team, maybe it's the

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Speaker 1: one you're you're right, so let's keep going. All right,

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Speaker 1: and this one you're gonna love because this one, you know, well,

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Speaker 1: you'll you'll see. So long term orange juice consumption consumption

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Speaker 1: is associated with low LDL cholesterol and some other really

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Speaker 1: good things. Let's leave it at that, because you'd be

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Speaker 1: bored silly hyper cholesterolemic subjects in hypercholesterolemic subjects. So they

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Speaker 1: looked at a bunch of different things. Okay. And the

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Speaker 1: study this was in Lipids and Health and Disease two

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Speaker 1: thousand thirteen. Okay, study investigating the hypothesis that long term

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Speaker 1: orange juice consumption greater than twelve months was associated with

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Speaker 1: lower risk factors for cardiovascar disease, which we just talked

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Speaker 1: about in adult men and women with normal too moderately

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Speaker 1: high coolesterol blood levels. And it was a hundred and

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Speaker 1: three men and twenty six women. All right. Here's the

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Speaker 1: interesting thing. I love this study, really interesting. They were

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Speaker 1: all employees of an orange juice factory with daily access

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Speaker 1: to free orange juice. The results showed that of the

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Speaker 1: individuals consumed two cups per day and didn't consume anything.

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Speaker 1: And their takeaway was long term orange juice consumers had

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Speaker 1: improvements in their whipid profile, lower levels of total cholesterol

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Speaker 1: LDL cholesterol in wore. Here's the thing, because I know

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Speaker 1: what you're saying, you're screaming, who funded that study. You're

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Speaker 1: absolutely right. So looked into it as I always do.

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Speaker 1: Who funded the studies? Citro Suco, This was Brazil was

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Speaker 1: one of the primary funders. Who is Citro Suco largest

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Speaker 1: global producer of orange juice concentrate with about the product? Okay,

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Speaker 1: so you go biased? Now are they all biased? Are

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Speaker 1: all studies that have you know, funding from someone? Just you?

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Speaker 1: We gotta look at it. Do we throw out the results? No?

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Speaker 1: Do we take it with a grain of salt, yes,

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Speaker 1: grain of sugar? Yes? And yeah? So can I stop

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Speaker 1: asking rhetorable questions that vice out? No? But yeah, so

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Speaker 1: you go, okay, not a great but I'm gonna give

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Speaker 1: you them all right, So you go, okay, that some results.

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Speaker 1: But we got a question out a hundred people and

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Speaker 1: you know they literally worked in the orange juice factory.

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Speaker 1: As soon as I saw that, I laughed out loud. Okay,

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Speaker 1: one short break and we will be right back. All right,

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Speaker 1: here we go. Now we're into the good stuff. Two more,

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Speaker 1: two more, but really, you know, two great ones. Orange

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Speaker 1: juice consumption is associated with better diet quality, improved nutrient adequacy,

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Speaker 1: and no increased risk for overweight obesity in children. Now,

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Speaker 1: This was in Nutrition Research September two eleven. Okay, and

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Speaker 1: this was back to the National Health and Nutrition Examination Survey.

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Speaker 1: So the purpose of this study was to examine the

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Speaker 1: association of orange juice. Going to say it over and

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Speaker 1: over and over again, not fake stuff, not really commercially modified.

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Speaker 1: And and let me stop for one second, because if

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Speaker 1: you actually read, which I always do the several times,

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Speaker 1: this one the article Misunderstanding orange juice as a health drink,

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Speaker 1: the author it was all about concentrated stuff. It was

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Speaker 1: ridiculous how there was nothing, no real mention about orange juice.

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Speaker 1: It was just saying, how you know, we have taken it,

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Speaker 1: how it's commercialized, and how it's not even orange juice anymore.

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Speaker 1: That was actually that article that it's what you think

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Speaker 1: as orange juice isn't and it's labeling, and so you go, Okay,

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Speaker 1: the argument is with the labeling. The argument is what

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Speaker 1: we're being told it is. And you have to do

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Speaker 1: your homework, and you're part of your homework is listening

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Speaker 1: to this show. But one hundred percent orange juice with

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Speaker 1: no other you know, you look at the ingredients. We've

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Speaker 1: learned that, right, the fewer ingredients generally speaking, the better

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Speaker 1: and the ingredients you can understand. So let's get back

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Speaker 1: to this study. So again orange juice examined consumption by

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Speaker 1: children ages two to eighteen, and this was seven thousand,

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Speaker 1: two hundred fifty participants in that study. Here's the conclusion.

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Speaker 1: Children who regularly consume one hundred percent orange juice tended

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Speaker 1: to have significantly higher intakes of vitamin C, potassium, vitamin

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Speaker 1: B six, full late dietary fiber, and magnesium then non consumers.

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Speaker 1: Here's really important read verbatim because it's so good. This

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Speaker 1: is the first study that has examined the usual intake

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Speaker 1: of one hundred percent orange juice in a nationally representative population.

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Speaker 1: And these data adds support to previous studies that found

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Speaker 1: no association between one percent juice consumption and increased risk

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Speaker 1: for overweight and obesity in children and adolescents. Furthermore, children

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Speaker 1: who consumed on orange juice had signific aquintly lower mean

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Speaker 1: L D L cholesterol levels than those who did not

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Speaker 1: consume one d orange juice. That is a good study.

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Speaker 1: That is a huge subject population. And there's your takeaway. Okay,

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Speaker 1: and I've said this over and over and would continue

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Speaker 1: to You're not getting overweight by eating too many fruits

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Speaker 1: and vegetables or drinking. Now I'm going to talk to moderation.

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Speaker 1: I was about to say, drink by drinking too much?

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Speaker 1: Sure calories. Absolutely, should you drink sixty ounces of orange juice? No,

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Speaker 1: I think you should drink sixty ounces of is water.

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Speaker 1: Can we keep going back to the excessive moderation theme?

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Speaker 1: Do you understand now why this is like the the benchmark,

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Speaker 1: the what my entire philosophy has grounded upon excessive moderation?

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Speaker 1: All right? And one more so, that was about kids.

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Speaker 1: Let's take it to adults. Okay, let's take it to adults.

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Speaker 1: This was in Nutrition in Journal December two twelve. Orange

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Speaker 1: juice consumption is associated with better diet quality, improved nutrient adequacy,

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Speaker 1: same things, decreased risk for obesity, and improved bio markers

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Speaker 1: of health in adults. Same National Health and Nutrition Examination

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Speaker 1: survey they used. This was two thousand three through two

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Speaker 1: thousand six. The objective consumption of orange juice has been

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Speaker 1: positively associated with nutrient adequacy and diet quality, with no

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Speaker 1: increased risk of overweight obesity and children. So they're referencing

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Speaker 1: the study that was done before the one I just

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Speaker 1: talked about. No one has examined these factors and adults.

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Speaker 1: The purpose of this study was to examine the association

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Speaker 1: of one orange juice consumption with nutrient adequacy, same things,

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Speaker 1: diet quality, and risk factors for metabolic syndrome in a

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Speaker 1: nationally representative sample of adults. They used data from nineteen

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Speaker 1: year olds nineteen and above eight thousand, eight hundred and

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Speaker 1: sixty one participating in that survey. Conclusion very similar for kids,

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Speaker 1: no surprise. Consumption of orange juice was associated with better

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Speaker 1: diet quality and an increased prevalence of meeting the recommendations

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Speaker 1: for key nutrients and other bio markers of positive health outcomes,

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Speaker 1: including lower total cholesterol and LDL levels. Consumers of oh

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Speaker 1: J had lower mean b M I Okay, body mass

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Speaker 1: index if you don't know what that is, I did

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Speaker 1: a quick show on that body mass index and a

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Speaker 1: decreased risk of obesity. In addition, males had a decreased

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Speaker 1: risk of metabolic syndrome. These results suggested that consumption should

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Speaker 1: be encouraged as a component of a healthy diet to

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Speaker 1: help individuals meet nutrient and fruit intake recommendations. Okay, This

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Speaker 1: work here we go. You go, oh, was this citrusuko again?

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Speaker 1: This work is a publication of the United States Department

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Speaker 1: of Agriculture, Children's Nutrition Research Center, Department of Pediatrics, Baylor

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Speaker 1: College of Medicine, Houston, Texas. Is it perfect? No? But

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Speaker 1: if you've listened to my shows, I'm common sense, real

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Speaker 1: world nature, food as natural as possible. So what are

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Speaker 1: we talking about here. We're talking about quality, We're talking

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Speaker 1: about moderation, We're talking about consistency. So for kids, for me,

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Speaker 1: it's four to six ounces. That's what they get in

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Speaker 1: the morning. I have tiny cups. My wife fought me

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Speaker 1: on this. I have tiny plates, and we have a

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Speaker 1: bunch of different but you know, another show. But psychologically,

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Speaker 1: when the plate is smaller the kids. If you put

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Speaker 1: food on a huge plate, especially food that the kids

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Speaker 1: aren't crazy about, they look at it as bigger. So

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Speaker 1: I had the small and my wife fought me to death.

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Speaker 1: They get orange juice and tiny little plastic cups four

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Speaker 1: to six ounces. Okay, I get mine a little bit bigger.

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Speaker 1: I remember being a New York City for the first time,

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Speaker 1: by the way, and I got served orange juice. And

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Speaker 1: when I went crazy because we as Americans. We we

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Speaker 1: look at huge, like the serving size four to six

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Speaker 1: ounces to the average American, it's ludicrous. And that one

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Speaker 1: of the problems people, it's how much. And when people

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Speaker 1: talk calories seriously, like you're gonna throw away the nutrients

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Speaker 1: and the vitamins and minerals just because calories. Is that

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Speaker 1: all that matters? And sugar harp on the sugar. Where

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Speaker 1: you getting your sugar from, because it's coming from somewhere.

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Speaker 1: We're not obese because people are drinking too much orange juice.

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Speaker 1: And if you are listen, if you are drinking larger

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Speaker 1: than eight ounces, ten ounces, twelve ounces, you might want

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Speaker 1: to consider pulling back. Okay, smaller portions of higher quality

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Speaker 1: foods and drinks. Okay, yes, eating orange is better. But

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Speaker 1: r w S, what are you gonna do if I'm

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Speaker 1: going to rush in the morning and I want to

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Speaker 1: frontloat my day and my kid's day, or you know,

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Speaker 1: do what you can consistently all right in the most

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Speaker 1: natural state one pure orange juice. Are your kids getting

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Speaker 1: the fruit? Are your kids eating apples and oranges? Is

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Speaker 1: in bananas all day? If they are phenomenal, you can

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Speaker 1: potentially just you know, you don't have to do the

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Speaker 1: orange juice, but I guarantee you the vast majority of

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Speaker 1: kids are not, and I guarantee you the vast majority

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Speaker 1: of adults are not. And so I'm a little bit

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Speaker 1: of healthy stuff from a lot of different places. And

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Speaker 1: I've talked about how that gets challenging because varying your

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Speaker 1: diet generally leads to eating more calories, and we need

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Speaker 1: to control what we can and know what we're getting in. Okay,

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Speaker 1: And that's the takeaway. The show was supposed to be

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Speaker 1: so much shorter, but it couldn't be because we needed

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Speaker 1: to talk about those studies and there's so many more.

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Speaker 1: And yes, many studies have you know, questionable funding, so

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Speaker 1: you gotta look at them all, but that doesn't take

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Speaker 1: away this here. I don't care who who you know

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Speaker 1: funded the studies on something where I know that an

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Speaker 1: orange comes from the earth, it's probably healthy. And if

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Speaker 1: I can take that and make it a little easier

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Speaker 1: to consume and drink it in moderation, I'm pretty sure

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Speaker 1: that that's a good way to go. I'm are sure

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Speaker 1: that I want those nutrients an apple and orange of banana,

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Speaker 1: and the just reputation that orange juice has gotten kind

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Speaker 1: of driving me a little nuts if you haven't noticed. So,

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Speaker 1: I'm sure I offended some people, or at least you know,

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Speaker 1: got you worked up. And that's fine. This is the science.

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Speaker 1: I could give you many more studies. But again, if

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Speaker 1: this is a topic that just don't go to go

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Speaker 1: back to common sense and and nature and natural form

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Speaker 1: and moderation and you know, portion size, what else does

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Speaker 1: you know? I'll leave with this, like I said, how

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Speaker 1: fortunate I've been to race all over the world, experienced

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Speaker 1: different cultures and eating Germany, Italy, you know, France, Malaysia,

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Speaker 1: so many different places, and especially in the European countries,

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Speaker 1: even though yes, we are exporting obesity over there as well.

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Speaker 1: It's quality and and it's small portions, and it's in

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Speaker 1: its natural state and the number of juice boxes and

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Speaker 1: other things that people and listen, there's you can have

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Speaker 1: that too, But don't tell me you can't have a

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Speaker 1: small glass of orange juice and that it's not filled

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Speaker 1: with things that are really good for us. Enough enough said,

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Speaker 1: leave me comments, leave me questions, Please rate the show,

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Speaker 1: and know that again my goal. I'm not selling any products.

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Speaker 1: I'm not funded by orange juice. I want you to

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Speaker 1: be as healthy as possible. I want you to look better,

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Speaker 1: feel better, and live longer. I'm not selling a supplement.

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Speaker 1: I'm selling feeling and being as good as you can

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Speaker 1: be based on the most current research and my experiences

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Speaker 1: and common sense and all that stuff. That's it. So

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Speaker 1: I'm gonna, you know, challenge current conventional wisdom. And I

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Speaker 1: use that term wisdom very loosely, but that's the point

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Speaker 1: of the show. And it's it's about ten twenty minutes

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Speaker 1: longer than I expected it to be, but it's an

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Speaker 1: important topic. So I'm gonna keep drinking my six ounces

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Speaker 1: pure orange juice and actually I put my creatine in that.

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Speaker 1: So there you go, and we'll leave it at that.

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Speaker 1: Give it to my kids as well. Four to six ounce.

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Speaker 1: I'm Tom Holland. Please rate the show. If you have not,

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Speaker 1: uh and leave it commen and question. As I said,

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Speaker 1: you can go to Fitness Disrupted dot com. Email me

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Speaker 1: through there. Tom h Fit is my Instagram, tom h

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Speaker 1: Fit Twitter. Please you know, if you reach out through

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Speaker 1: social media, which I love, share your success stories, questions,

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Speaker 1: hashtag fitness disrupted, Thank you for listening. Tough love science.

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Speaker 1: It's all just be the best we can be, and

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Speaker 1: a lot of times that's looking at it in a

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Speaker 1: way that maybe you didn't think of. I'm Tom Holland.

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Speaker 1: This is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is

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Speaker 1: a production of I heart Radio. For more podcasts from

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Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.