1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,960 --> 00:00:14,520 Speaker 1: I am Tom Holland and this is Fitness Disrupted. This 3 00:00:14,560 --> 00:00:18,960 Speaker 1: is one of those shows that I am doing specifically 4 00:00:19,040 --> 00:00:22,440 Speaker 1: about something I saw. Sometimes it's about things I read. 5 00:00:23,040 --> 00:00:26,440 Speaker 1: And this is why I love having a show because 6 00:00:26,480 --> 00:00:30,840 Speaker 1: I can come right into my studio when I'm super motivated, 7 00:00:31,680 --> 00:00:35,479 Speaker 1: right after when I'm amped up, as I say, to 8 00:00:35,560 --> 00:00:39,559 Speaker 1: talk about it, because I say at the end of 9 00:00:39,600 --> 00:00:42,760 Speaker 1: every show that my goal is to help you live 10 00:00:42,800 --> 00:00:46,159 Speaker 1: your best life. And when I see people depriving you 11 00:00:46,240 --> 00:00:51,239 Speaker 1: of that, confusing you and potentially leading you down the 12 00:00:51,400 --> 00:00:55,360 Speaker 1: wrong road, I have a problem with that. And that's 13 00:00:55,440 --> 00:00:59,600 Speaker 1: today's show. I was scrolling through Instagram, which I didn't 14 00:00:59,640 --> 00:01:03,360 Speaker 1: have to not my favorite thing to do. Yes, I'm 15 00:01:03,400 --> 00:01:06,200 Speaker 1: on there. I give you that tom Age fit at 16 00:01:06,200 --> 00:01:08,520 Speaker 1: the end of every show as well. But what I, 17 00:01:08,520 --> 00:01:11,640 Speaker 1: if I may say so myself and I will like 18 00:01:11,800 --> 00:01:16,240 Speaker 1: about my account is it's all over the place. You'll 19 00:01:16,280 --> 00:01:20,200 Speaker 1: see video of me drumming, You'll see exercise, you'll see food, 20 00:01:20,520 --> 00:01:26,560 Speaker 1: You'll see my dogs, because that's what it is, that's 21 00:01:27,280 --> 00:01:30,880 Speaker 1: balance in life. And I could give you the perfect 22 00:01:30,959 --> 00:01:34,399 Speaker 1: pictures all the time. You know, there's so many accounts 23 00:01:35,040 --> 00:01:39,560 Speaker 1: when it comes to fitness where I would challenge you 24 00:01:40,640 --> 00:01:44,360 Speaker 1: depending on who you are, would you listen to that 25 00:01:44,360 --> 00:01:48,120 Speaker 1: fitness person if they were fully clothed, would you be 26 00:01:48,120 --> 00:01:52,400 Speaker 1: going to that account? Just gonna leave it there? So 27 00:01:52,760 --> 00:02:01,600 Speaker 1: scrolling through Instagram and boom boom boom. Three specific pictures 28 00:02:01,640 --> 00:02:04,880 Speaker 1: too were pictures, one was actually two were videos. One 29 00:02:04,920 --> 00:02:10,640 Speaker 1: picture exercise and nutrition related and I said, I gotta 30 00:02:10,720 --> 00:02:14,440 Speaker 1: do this show. So it's about extremes, people, It's about extremes, 31 00:02:14,880 --> 00:02:18,600 Speaker 1: and we live in a time that I would argue 32 00:02:18,760 --> 00:02:23,040 Speaker 1: has never been more extreme in so many ways, but 33 00:02:23,120 --> 00:02:26,080 Speaker 1: definitely with exercise and nutrition. And it has always been 34 00:02:26,120 --> 00:02:30,040 Speaker 1: that way exercise and nutrition because that sales books. I'm 35 00:02:30,040 --> 00:02:34,520 Speaker 1: gonna talk about that, and I'm gonna finish bring it 36 00:02:34,560 --> 00:02:38,960 Speaker 1: all together by bringing up a guy blew me away 37 00:02:39,160 --> 00:02:44,600 Speaker 1: when I was writing books, really defining my philosophy, refining 38 00:02:44,639 --> 00:02:50,240 Speaker 1: it excessive moderation, which I obviously get to in this show. 39 00:02:51,919 --> 00:02:55,359 Speaker 1: I'm going to talk about a guy who lived hundreds 40 00:02:55,360 --> 00:02:57,720 Speaker 1: and hundreds of years ago, who are one of the 41 00:02:57,720 --> 00:03:02,360 Speaker 1: first books on extra size and living long and nutrition 42 00:03:02,520 --> 00:03:07,960 Speaker 1: all combined. And guess what the theme was. Guess what 43 00:03:08,120 --> 00:03:11,600 Speaker 1: the theme was, and wait till you learn how long 44 00:03:11,720 --> 00:03:14,919 Speaker 1: this guy lived at a time when no one lived 45 00:03:15,000 --> 00:03:18,519 Speaker 1: remotely close to that. So that's how we're gonna finish 46 00:03:18,600 --> 00:03:22,880 Speaker 1: the show. But today it's all about extremes because that's 47 00:03:22,919 --> 00:03:28,239 Speaker 1: what you see, especially when it comes to exercise and nutrition, 48 00:03:29,120 --> 00:03:31,440 Speaker 1: and a huge part of that is social media. But 49 00:03:31,560 --> 00:03:33,600 Speaker 1: you are influenced by it, so I have to talk 50 00:03:33,639 --> 00:03:39,400 Speaker 1: about it because not a day goes by where more 51 00:03:39,440 --> 00:03:41,160 Speaker 1: than one person reaches out to me and says, have 52 00:03:41,240 --> 00:03:44,400 Speaker 1: you seen this? Have you heard this? Did you read 53 00:03:44,480 --> 00:03:47,360 Speaker 1: this on social media? What do you think of this? 54 00:03:50,200 --> 00:03:53,720 Speaker 1: And unfortunately it's the crazier and more extreme that gets 55 00:03:53,760 --> 00:03:58,960 Speaker 1: the most views. Of course it does. Now I'm okay 56 00:03:58,960 --> 00:04:03,000 Speaker 1: with that in entertaining minute, I'm not okay with that 57 00:04:03,040 --> 00:04:07,240 Speaker 1: when it comes to health and wellness for a couple 58 00:04:07,240 --> 00:04:10,360 Speaker 1: of reasons that I will get to common sensical and 59 00:04:10,400 --> 00:04:16,120 Speaker 1: then some maybe yeah you haven't really thought about all right, 60 00:04:16,200 --> 00:04:19,560 Speaker 1: So that's today, and this show has all my shows 61 00:04:20,640 --> 00:04:22,799 Speaker 1: should do. We'll make you feel better about your program 62 00:04:22,800 --> 00:04:28,480 Speaker 1: and make you feel better about your approach that isn't extreme. 63 00:04:29,480 --> 00:04:35,520 Speaker 1: It takes time, but we'll absolutely get you results. Okay, 64 00:04:35,640 --> 00:04:49,280 Speaker 1: quick break, We'll be right back. So there I am 65 00:04:49,400 --> 00:04:54,120 Speaker 1: sitting on the couch scrolling through Instagram. And you know 66 00:04:54,680 --> 00:05:00,400 Speaker 1: if you use Instagram that they just feed you whatever 67 00:05:00,440 --> 00:05:02,960 Speaker 1: you're interested in. So I'm getting fitness pictures all the time. 68 00:05:03,000 --> 00:05:06,359 Speaker 1: But the topic for another show would be what is 69 00:05:06,360 --> 00:05:11,279 Speaker 1: the definition of fitness? Well, according to Instagram, it's the 70 00:05:11,400 --> 00:05:15,719 Speaker 1: least clothed, craziest videos, and those are the ones that 71 00:05:15,760 --> 00:05:18,680 Speaker 1: are going to get the highest views for obvious reasons. 72 00:05:20,000 --> 00:05:23,360 Speaker 1: And there's so much clutter and noise, as I call it, 73 00:05:24,520 --> 00:05:29,400 Speaker 1: that the stuff that people should be seeing almost never seen. 74 00:05:31,120 --> 00:05:32,520 Speaker 1: So what did I see? I'm gonna give you the 75 00:05:32,560 --> 00:05:36,080 Speaker 1: three specific examples. I'm not gonna give names. I couldn't 76 00:05:36,120 --> 00:05:39,159 Speaker 1: two places because they were prominent people. It doesn't matter. 77 00:05:39,600 --> 00:05:42,200 Speaker 1: Figure it out, especially one of them in particular, but 78 00:05:42,279 --> 00:05:45,479 Speaker 1: that's not what I'm here for to benefit anyone. But 79 00:05:45,520 --> 00:05:47,400 Speaker 1: they put it out there, so I very well could 80 00:05:47,600 --> 00:05:51,400 Speaker 1: absolutely say who they were. But again, who cares. First 81 00:05:51,440 --> 00:05:55,080 Speaker 1: one was a professional athlete. Now we see these all 82 00:05:55,080 --> 00:05:58,920 Speaker 1: the time, professional athlete, amazing athlete. Obviously if they're at 83 00:05:58,960 --> 00:06:02,599 Speaker 1: the professional left full But what was this person doing? 84 00:06:03,640 --> 00:06:10,040 Speaker 1: Just one of the most insane movements with every piece 85 00:06:10,200 --> 00:06:14,120 Speaker 1: of equipment possible at the gym, with the most unstable 86 00:06:14,200 --> 00:06:17,800 Speaker 1: element possible with them for the most part. So it 87 00:06:17,920 --> 00:06:21,560 Speaker 1: was a push up. And I'm not gonna, you know, 88 00:06:21,960 --> 00:06:24,560 Speaker 1: draw it out for you specifically because there was so 89 00:06:24,680 --> 00:06:27,400 Speaker 1: much going on and hard to even give you that visual, 90 00:06:27,640 --> 00:06:31,240 Speaker 1: but suffice it to say chains were used, a stability 91 00:06:31,279 --> 00:06:36,360 Speaker 1: ball was used, resistance bands to balance his hands on 92 00:06:36,839 --> 00:06:41,760 Speaker 1: a bar. It was so unstable, and there's more equipment 93 00:06:41,800 --> 00:06:46,800 Speaker 1: as well, so unstable. And the description was something to 94 00:06:46,880 --> 00:06:48,880 Speaker 1: the effect of this is why this person can do 95 00:06:48,960 --> 00:06:54,120 Speaker 1: what they do in their sport. And that kind of 96 00:06:54,120 --> 00:06:57,360 Speaker 1: got me angry because I'm watching or him do this 97 00:06:57,640 --> 00:07:00,280 Speaker 1: and I'm thinking, like my fourteen year old kid, who's 98 00:07:00,279 --> 00:07:02,040 Speaker 1: gonna see that and go, oh, well, if I want 99 00:07:02,080 --> 00:07:06,880 Speaker 1: to be like that guy, I gotta do that crazy 100 00:07:07,320 --> 00:07:13,240 Speaker 1: dangerous move. And what I love This one was actually 101 00:07:13,520 --> 00:07:16,280 Speaker 1: now that I think back, shared to me by someone 102 00:07:16,480 --> 00:07:21,240 Speaker 1: in the business PhD level strength and conditioning person, of 103 00:07:21,280 --> 00:07:24,080 Speaker 1: which there are not many, as I've said before, that 104 00:07:24,160 --> 00:07:27,160 Speaker 1: are truly really good at what they do well. There's 105 00:07:27,160 --> 00:07:29,360 Speaker 1: not a lot of jobs at the PhD level unless 106 00:07:29,360 --> 00:07:33,720 Speaker 1: you teach, which is a great career obviously, but suffice 107 00:07:33,720 --> 00:07:36,600 Speaker 1: it to say, there are there are a few who 108 00:07:37,760 --> 00:07:39,160 Speaker 1: get to that level and know what they're talking about, 109 00:07:39,200 --> 00:07:40,440 Speaker 1: and those are the people I have in the show 110 00:07:40,480 --> 00:07:43,720 Speaker 1: that Dr Brad shown felt the Dr Michelle Olsen's, the 111 00:07:44,000 --> 00:07:47,280 Speaker 1: Doctor Daniel Lieberman's the best of the best. But anyway, 112 00:07:47,280 --> 00:07:50,840 Speaker 1: the comments underneath this picture were phenomenal, and they were 113 00:07:51,280 --> 00:07:54,000 Speaker 1: actually questions that I'm gonna bring up in a second 114 00:07:54,240 --> 00:07:57,000 Speaker 1: what you should ask yourself when you see pictures like this. 115 00:07:57,360 --> 00:07:59,560 Speaker 1: So I'm gonna hold off on it. But when you 116 00:07:59,600 --> 00:08:02,880 Speaker 1: read the months, because it was shared by a handful 117 00:08:02,920 --> 00:08:08,440 Speaker 1: of really uh intelligent, educated strength and conditioning people and 118 00:08:08,560 --> 00:08:11,880 Speaker 1: some nutritionists to who generally fall into that category of 119 00:08:11,960 --> 00:08:15,560 Speaker 1: studying the nutrition and the exercise, they were interesting, and 120 00:08:15,560 --> 00:08:17,040 Speaker 1: their questions that I'm gonna bring up in a second, 121 00:08:17,080 --> 00:08:20,640 Speaker 1: I'm gonna hold off on that. And the second one 122 00:08:21,160 --> 00:08:22,720 Speaker 1: was related to the first one. It goes to what 123 00:08:22,760 --> 00:08:25,680 Speaker 1: I just said about my fourteen year old son. So 124 00:08:25,960 --> 00:08:31,200 Speaker 1: the first video an extreme exercise with a professional athletes. 125 00:08:31,240 --> 00:08:36,120 Speaker 1: Second video extreme, not as extreme, but just as dangerous, 126 00:08:36,160 --> 00:08:40,040 Speaker 1: if not more so, by just some random person who 127 00:08:40,080 --> 00:08:45,600 Speaker 1: popped up on my feet. And this teenage kid was 128 00:08:45,679 --> 00:08:49,840 Speaker 1: doing barbell squats standing on a dumbell. Now, when I 129 00:08:49,840 --> 00:08:52,520 Speaker 1: say standing on a dumbelt, not the flat side, one 130 00:08:52,600 --> 00:08:59,880 Speaker 1: dumbbell underneath his feet, standing on the round edges, so 131 00:09:00,200 --> 00:09:04,600 Speaker 1: feat super close together, don't I'm sorry, barbell on his 132 00:09:04,679 --> 00:09:13,240 Speaker 1: back back squad so dangerous, so dangerous. I'm gonna give 133 00:09:13,240 --> 00:09:15,480 Speaker 1: you the questions you should ask yourself when you see 134 00:09:15,520 --> 00:09:20,080 Speaker 1: these things. Final video, and this one really put me 135 00:09:20,120 --> 00:09:25,600 Speaker 1: over the edge. And this is nutrition side. This was 136 00:09:25,640 --> 00:09:28,600 Speaker 1: a well known figure and I'm gonna leave it at that. 137 00:09:28,640 --> 00:09:30,840 Speaker 1: I mean, if by my description you'll be able to 138 00:09:30,840 --> 00:09:32,600 Speaker 1: figure it out in two seconds. If you want to 139 00:09:32,679 --> 00:09:35,600 Speaker 1: whom I respect for what they have accomplished in business. 140 00:09:37,440 --> 00:09:41,800 Speaker 1: This person is an author. This person has no fitness 141 00:09:41,880 --> 00:09:49,000 Speaker 1: training to my knowledge, which is fine, but is in 142 00:09:49,000 --> 00:09:53,120 Speaker 1: that world, is putting out books and content in that 143 00:09:53,160 --> 00:10:00,960 Speaker 1: world extreme extreme exercise. And for this post, it was 144 00:10:02,000 --> 00:10:05,480 Speaker 1: the gist of it was that he is starting a 145 00:10:05,559 --> 00:10:09,520 Speaker 1: crazy fasting routine that is progressive for the next year 146 00:10:09,640 --> 00:10:12,720 Speaker 1: or two. I think it was two years, basically building 147 00:10:12,800 --> 00:10:17,839 Speaker 1: up to going ten days with no eating. I want 148 00:10:17,840 --> 00:10:21,160 Speaker 1: to say two things right up front. I'm all for 149 00:10:21,320 --> 00:10:26,200 Speaker 1: challenging ourselves. The theme of probably half or more of 150 00:10:26,240 --> 00:10:28,800 Speaker 1: my podcast. It's related to everything we talked about getting 151 00:10:28,800 --> 00:10:31,120 Speaker 1: outside your comfort zone. If you don't challenge yourself, you 152 00:10:31,120 --> 00:10:36,160 Speaker 1: don't change yourself. But the problem is with these extremes, 153 00:10:37,240 --> 00:10:41,280 Speaker 1: are you get injured and be So many people watch 154 00:10:41,360 --> 00:10:46,440 Speaker 1: this and think that they're not doing enough. That's my 155 00:10:46,600 --> 00:10:52,640 Speaker 1: major problem with all of this. You know, I've been 156 00:10:52,679 --> 00:10:54,319 Speaker 1: doing this a really long time. I can write a 157 00:10:54,320 --> 00:10:56,480 Speaker 1: book like The micro Work Up Plan and stand behind 158 00:10:56,520 --> 00:10:58,640 Speaker 1: it and there's so much science and it's all in there. 159 00:11:00,440 --> 00:11:03,520 Speaker 1: Harder to sell that book than the books that the 160 00:11:03,559 --> 00:11:07,400 Speaker 1: person I was just talking about sells because they're extremes. 161 00:11:10,920 --> 00:11:15,559 Speaker 1: An extreme sell and that's a problem. And it's a 162 00:11:15,559 --> 00:11:17,200 Speaker 1: problem when I get to the questions that I'm gonna 163 00:11:17,200 --> 00:11:19,199 Speaker 1: get to in just a second, that you're gonna ask 164 00:11:19,240 --> 00:11:23,800 Speaker 1: yourself when you see this kind of stuff. But I 165 00:11:23,840 --> 00:11:27,880 Speaker 1: am all four challenging yourself. And secondly, I've talked about it. 166 00:11:27,920 --> 00:11:29,600 Speaker 1: I will talk about it much more. Do you know 167 00:11:30,200 --> 00:11:33,600 Speaker 1: a handful of shows on it specifically because there's research 168 00:11:33,640 --> 00:11:36,800 Speaker 1: pind it. You know, going periods of time without eating 169 00:11:38,280 --> 00:11:43,200 Speaker 1: not an unhealthy thing. That's what we did naturally. Okay, 170 00:11:43,280 --> 00:11:45,720 Speaker 1: I was going to the natural, to the evolution, to 171 00:11:45,760 --> 00:11:50,400 Speaker 1: the Daniel Lieberman evolutionary studies. You know, that's what takes 172 00:11:50,440 --> 00:11:52,520 Speaker 1: us to barefoot running? Should you run barefoot all the time? Now? 173 00:11:53,760 --> 00:11:57,920 Speaker 1: No manmade roads, manmade shoes, and many other different things. 174 00:11:57,920 --> 00:12:00,680 Speaker 1: You've been wearing shoes for forty years, fifty years. You 175 00:12:00,720 --> 00:12:05,000 Speaker 1: go from that to running ten miles barefoot? Probably not 176 00:12:05,040 --> 00:12:07,600 Speaker 1: a great idea. Same thing with fasting. I want to 177 00:12:07,600 --> 00:12:11,200 Speaker 1: get into fasting at all, but it was an extreme 178 00:12:13,280 --> 00:12:16,520 Speaker 1: who was an extreme. All right, We're gonna take one 179 00:12:16,520 --> 00:12:18,320 Speaker 1: more quick break and then I'm gonna get right into 180 00:12:18,360 --> 00:12:21,680 Speaker 1: When you watch these things, see these things, read these things. 181 00:12:22,360 --> 00:12:24,400 Speaker 1: These are the questions you're gonna ask yourself. And it's 182 00:12:24,400 --> 00:12:27,920 Speaker 1: going to clarify things really quickly for you, hopefully, because 183 00:12:27,920 --> 00:12:30,080 Speaker 1: you need to, because I don't want you to get hurt, 184 00:12:30,280 --> 00:12:31,920 Speaker 1: and I don't want you to think you're not doing enough. 185 00:12:33,400 --> 00:12:35,400 Speaker 1: And what I just described, those two points are what 186 00:12:35,440 --> 00:12:39,200 Speaker 1: most people do with their exercise, and you can translate 187 00:12:39,200 --> 00:12:45,240 Speaker 1: it over to their nutrition and diet programs. They deprived 188 00:12:45,280 --> 00:12:48,400 Speaker 1: themselves with the nutrition and they don't think they're doing enough, 189 00:12:49,160 --> 00:12:51,240 Speaker 1: and they think you think you're doing too much when 190 00:12:51,240 --> 00:12:56,040 Speaker 1: you eat healthy food just tweeted out the other day again, 191 00:12:56,120 --> 00:12:58,319 Speaker 1: back to the fruits and vegetables and yet to meet 192 00:12:58,400 --> 00:13:01,959 Speaker 1: someone who has to lose weight because they have over 193 00:13:02,920 --> 00:13:10,040 Speaker 1: consumed fruit and vegetables. Show me that person, please have 194 00:13:10,200 --> 00:13:12,679 Speaker 1: yet to meet them? Final break, We'll be right back, 195 00:13:23,320 --> 00:13:28,160 Speaker 1: all right. Questions you ask yourself when you are watching 196 00:13:28,559 --> 00:13:31,320 Speaker 1: a video like I described, or reading an article, anything 197 00:13:31,360 --> 00:13:33,720 Speaker 1: that goes to extremes First and foremost, this is what 198 00:13:33,800 --> 00:13:38,000 Speaker 1: I want you to ask. Who are they who are there? 199 00:13:39,320 --> 00:13:43,440 Speaker 1: In other words, did they study what they are talking about? 200 00:13:44,280 --> 00:13:47,520 Speaker 1: Are they an expert in their field? Or do they 201 00:13:47,559 --> 00:13:51,600 Speaker 1: just look good? Who are you getting your information from? 202 00:13:51,640 --> 00:13:55,800 Speaker 1: Would you go have surgery from someone who just looks 203 00:13:55,840 --> 00:13:59,720 Speaker 1: good because they or talk, you know, a great story. 204 00:14:00,320 --> 00:14:02,559 Speaker 1: Now you want someone who is super qualified when it 205 00:14:02,559 --> 00:14:05,200 Speaker 1: comes to your health and wellness. So just off the bat, 206 00:14:05,320 --> 00:14:07,360 Speaker 1: start there. But then you go, well, Tom, that was 207 00:14:07,360 --> 00:14:11,240 Speaker 1: an NFL guy, absolutely right. Let me tell you this. 208 00:14:13,520 --> 00:14:16,480 Speaker 1: So many of the professional athletes that have worked with 209 00:14:16,559 --> 00:14:20,840 Speaker 1: come into contact with our friends with no family members 210 00:14:21,200 --> 00:14:24,800 Speaker 1: who are phenomenal athletes. Gen X plays a huge role. 211 00:14:27,440 --> 00:14:32,880 Speaker 1: And like I said, with that specific exercise is not 212 00:14:33,080 --> 00:14:38,120 Speaker 1: why that athlete could do what they said he did 213 00:14:38,240 --> 00:14:41,280 Speaker 1: in his sport had nothing to do with why he 214 00:14:41,360 --> 00:14:46,720 Speaker 1: could do what It's head, So start there. Who are 215 00:14:46,760 --> 00:14:50,720 Speaker 1: they Who are you taking your nutrition information from? Who 216 00:14:50,920 --> 00:14:56,840 Speaker 1: is giving you that workout on Instagram or Facebook? That's 217 00:14:56,840 --> 00:14:58,520 Speaker 1: somewhere to start. Now. I'm not saying it's a b 218 00:14:58,600 --> 00:15:00,640 Speaker 1: all end all. I'm not saying you need a PhD 219 00:15:00,720 --> 00:15:03,800 Speaker 1: Or a master's degree, but I would kind of like 220 00:15:04,640 --> 00:15:06,600 Speaker 1: the people who are giving me that information to have 221 00:15:07,000 --> 00:15:10,480 Speaker 1: some education there. I just I want, especially when it's extreme, 222 00:15:10,920 --> 00:15:14,800 Speaker 1: when you're asking me to do something crazy, at least 223 00:15:14,840 --> 00:15:18,440 Speaker 1: exactly to number two, why are they doing what they're doing? 224 00:15:20,240 --> 00:15:26,800 Speaker 1: Why is that professional athlete doing that push up? Why 225 00:15:27,120 --> 00:15:32,120 Speaker 1: is that kid balancing on that dumb but well, he's 226 00:15:32,160 --> 00:15:35,360 Speaker 1: probably doing because he's seen other people do it, of 227 00:15:35,400 --> 00:15:39,600 Speaker 1: course he is, and he's what he's trying to get attention. 228 00:15:41,160 --> 00:15:43,280 Speaker 1: So that is the huge problem with social media and 229 00:15:43,320 --> 00:15:47,960 Speaker 1: health and wellness, especially exercise, but it goes to nutrition. 230 00:15:48,040 --> 00:15:54,240 Speaker 1: To that third example of the extreme fasting program that 231 00:15:54,240 --> 00:15:57,520 Speaker 1: that person is going on, they're gonna, i'm sure write 232 00:15:57,560 --> 00:16:01,480 Speaker 1: a book about it their experience with it. I actually 233 00:16:01,520 --> 00:16:03,240 Speaker 1: looked at the doctor. I don't even know if it 234 00:16:03,280 --> 00:16:05,640 Speaker 1: was a doctor. Actually I think it was that this 235 00:16:05,680 --> 00:16:10,239 Speaker 1: person said they were going to follow with the fasting protocol. 236 00:16:11,320 --> 00:16:15,720 Speaker 1: I gotta say wasn't super impressed. But it's entertainment. For 237 00:16:15,760 --> 00:16:18,480 Speaker 1: the vast majority of those people, it's entertainment. They want clicks, 238 00:16:19,280 --> 00:16:23,360 Speaker 1: they want attention. That's fine unless you're selling health and wellness. 239 00:16:23,840 --> 00:16:26,720 Speaker 1: Unless people are gonna do what you do and it's 240 00:16:26,760 --> 00:16:31,400 Speaker 1: not healthy or it's dangerous oftentimes both. It's tough to 241 00:16:31,400 --> 00:16:39,960 Speaker 1: have it be mutually exclusive in that regard. And I 242 00:16:40,000 --> 00:16:42,520 Speaker 1: get the challenge part. So first part entertainment, second part 243 00:16:42,600 --> 00:16:46,800 Speaker 1: challenge person doing that fasting. That's awesome, What a challenge, 244 00:16:47,280 --> 00:16:49,040 Speaker 1: although I have to say that not doing something is 245 00:16:49,080 --> 00:16:51,840 Speaker 1: not so much of a challenge for me. Extremes are easy. 246 00:16:52,520 --> 00:16:56,120 Speaker 1: They're easier, I should say, then moderation, and I'm gonna 247 00:16:56,160 --> 00:16:58,680 Speaker 1: talk about that's why it's difficult. That's why it's challenging 248 00:16:58,680 --> 00:17:02,840 Speaker 1: for everyone. People tell me not to do something, not eat. 249 00:17:03,240 --> 00:17:05,240 Speaker 1: You tell me I can get a seven figure book 250 00:17:05,280 --> 00:17:07,640 Speaker 1: deal if I fast and follow the protocol of what 251 00:17:07,720 --> 00:17:10,119 Speaker 1: that person said they're gonna do two seconds, I can 252 00:17:10,160 --> 00:17:14,280 Speaker 1: do it. To not do something, no, try to eat 253 00:17:14,400 --> 00:17:19,760 Speaker 1: one cookie, Try to do the moderation part I talk 254 00:17:19,800 --> 00:17:24,760 Speaker 1: about that's challenging at first at first, then it gets 255 00:17:24,760 --> 00:17:29,640 Speaker 1: easy and finally and there are others. They're quick, short 256 00:17:29,720 --> 00:17:34,040 Speaker 1: term changes. So there's the entertainment factor, there's the hey, 257 00:17:34,080 --> 00:17:37,159 Speaker 1: I want to do some crazy challenge factor, and then 258 00:17:37,200 --> 00:17:39,479 Speaker 1: there's the hey, if I do this crazy challenge, if 259 00:17:39,520 --> 00:17:41,399 Speaker 1: I fast for X amount of time, if I go 260 00:17:41,440 --> 00:17:44,240 Speaker 1: on this crazy diet, this crazy plan. Of course you're 261 00:17:44,240 --> 00:17:47,400 Speaker 1: going to see results short term, of course you are, 262 00:17:47,720 --> 00:17:51,439 Speaker 1: But at what cost? And what happens when you stop? 263 00:17:53,880 --> 00:17:56,080 Speaker 1: And so the third question I want you to ask yourself, 264 00:17:56,240 --> 00:17:59,560 Speaker 1: what are the benefits? Are there any what's the benefit 265 00:17:59,560 --> 00:18:03,800 Speaker 1: from doing a crazy push up exercise that that guy 266 00:18:03,880 --> 00:18:08,720 Speaker 1: was doing? Not much? You could do get the same results, 267 00:18:08,720 --> 00:18:11,960 Speaker 1: And that's what the PhD level people said, same results, 268 00:18:13,359 --> 00:18:21,240 Speaker 1: significantly lowering the risk. And that is true of what 269 00:18:21,320 --> 00:18:23,359 Speaker 1: I see on social media when it comes to crazy 270 00:18:23,400 --> 00:18:29,240 Speaker 1: exercise routines. I can decrease the risk in two seconds 271 00:18:30,560 --> 00:18:34,640 Speaker 1: while maintaining what the benefit would be. But the problem 272 00:18:34,680 --> 00:18:38,560 Speaker 1: is those people don't know and they don't care. I 273 00:18:38,680 --> 00:18:43,160 Speaker 1: just want that click, want people to look. I don't 274 00:18:43,160 --> 00:18:46,080 Speaker 1: want my twelve year old, my fourteen year old seeing 275 00:18:46,119 --> 00:18:49,639 Speaker 1: that and trying to do that standing on a dumbell 276 00:18:50,240 --> 00:18:52,800 Speaker 1: with a barbell. Well you when that dumbell falls, when 277 00:18:52,800 --> 00:18:54,200 Speaker 1: you slide out from underneath you and you have a 278 00:18:54,200 --> 00:18:58,119 Speaker 1: barbell on your back. I mean, there's a reason you 279 00:18:58,119 --> 00:19:02,760 Speaker 1: get in a squat rack in their safety rails, you know, 280 00:19:02,800 --> 00:19:04,640 Speaker 1: step out of that, put a barbell on your back 281 00:19:04,680 --> 00:19:07,879 Speaker 1: and stand on a dumbbell. How about you stand on 282 00:19:07,920 --> 00:19:11,080 Speaker 1: a bow suit. Why don't you stand on some rubber pads, 283 00:19:12,200 --> 00:19:17,359 Speaker 1: same benefit, unstable without the risk of breaking your face, 284 00:19:18,480 --> 00:19:24,800 Speaker 1: breaking a collar bone. So important. Fourth thing you're gonna 285 00:19:24,800 --> 00:19:26,600 Speaker 1: ask yourself, you know, and it goes to what are 286 00:19:26,600 --> 00:19:30,880 Speaker 1: the benefits? Is it healthy? Is it healthy? And let 287 00:19:30,920 --> 00:19:33,080 Speaker 1: me say that so many of these people that do 288 00:19:33,160 --> 00:19:37,520 Speaker 1: extreme things don't really look healthy to me. They don't 289 00:19:37,520 --> 00:19:39,240 Speaker 1: look healthy to me. Let me just give you one 290 00:19:39,320 --> 00:19:42,439 Speaker 1: quick story from my experience. Many years ago, they had 291 00:19:42,440 --> 00:19:44,639 Speaker 1: the Eco Challenge. They just brought it back on Netflix. 292 00:19:45,119 --> 00:19:48,320 Speaker 1: This was a you know, seven eight, nine day adventure 293 00:19:48,359 --> 00:19:52,480 Speaker 1: race teams and I thought that is amazing. They just 294 00:19:52,520 --> 00:19:54,080 Speaker 1: came out with it, just started doing I thought, that's 295 00:19:54,200 --> 00:19:55,600 Speaker 1: that's a challenge. I want to do that. I just 296 00:19:55,640 --> 00:19:58,080 Speaker 1: started doing iron Man's in marathons, and I thought, that's 297 00:19:58,080 --> 00:20:00,920 Speaker 1: a great new challenge. But I tho, I'm gonna start small. 298 00:20:00,960 --> 00:20:03,199 Speaker 1: One day twenty four hour race to day forty eight 299 00:20:03,240 --> 00:20:07,760 Speaker 1: hour race down in West Virginia. Long story short, super 300 00:20:07,840 --> 00:20:10,919 Speaker 1: unhealthy is what I found it to be, going for 301 00:20:11,520 --> 00:20:15,800 Speaker 1: over twenty four hours without sleep. I sat back when 302 00:20:15,800 --> 00:20:17,400 Speaker 1: it was done, and then the forty eight hour one 303 00:20:18,880 --> 00:20:22,800 Speaker 1: and I looked back. We were doing whitewater rapids. Closest 304 00:20:22,840 --> 00:20:25,720 Speaker 1: I've come to death at that time at least some 305 00:20:25,800 --> 00:20:30,760 Speaker 1: other close calls over the years. But the risk was ridiculous. 306 00:20:32,520 --> 00:20:37,040 Speaker 1: Wasn't healthy? Ago? Is this gonna prolong my life? And 307 00:20:37,080 --> 00:20:39,040 Speaker 1: the sleep deprivation. I actually came up with a rule 308 00:20:39,080 --> 00:20:42,360 Speaker 1: after trying a handful of those shorter adventure races. I said, 309 00:20:42,400 --> 00:20:43,720 Speaker 1: you know what, I pretty much have a twenty four 310 00:20:43,720 --> 00:20:47,960 Speaker 1: hour policy with races. I want to be in bed 311 00:20:48,840 --> 00:20:51,160 Speaker 1: by the time the challenging event is over. And even 312 00:20:51,160 --> 00:20:54,000 Speaker 1: when I ran across the Grand Canyon back, you know, 313 00:20:55,080 --> 00:20:58,919 Speaker 1: started at three am, four am and finished, you know 314 00:20:59,600 --> 00:21:03,439 Speaker 1: before midnight, wait before midnight, A couple players before midnight. 315 00:21:04,240 --> 00:21:08,399 Speaker 1: I gotta look back the GPS stuffed watch. Uh, but 316 00:21:08,480 --> 00:21:10,960 Speaker 1: that was it. So that's my personal philosophy. You want 317 00:21:11,000 --> 00:21:14,159 Speaker 1: to do those other awesome and of course I want 318 00:21:14,240 --> 00:21:17,639 Speaker 1: people to challenge themselves, but I'm saying, like way those benefits, 319 00:21:19,920 --> 00:21:21,879 Speaker 1: you know, we need to challenge ourselves mentally. There are 320 00:21:21,880 --> 00:21:24,840 Speaker 1: many people that do those events because they need to 321 00:21:25,200 --> 00:21:30,080 Speaker 1: mentally topic for another day, But is it healthy? And 322 00:21:30,080 --> 00:21:32,000 Speaker 1: that goes to the final point is it worth it? 323 00:21:33,520 --> 00:21:35,560 Speaker 1: And if you need that challenge, if you need to 324 00:21:35,600 --> 00:21:38,840 Speaker 1: do the Eco Challenge or something like that, you go listen, 325 00:21:38,880 --> 00:21:42,280 Speaker 1: I need this. This, This will fill a gap in 326 00:21:42,320 --> 00:21:44,959 Speaker 1: my life that I need. You gotta sit down and say, 327 00:21:45,080 --> 00:21:46,359 Speaker 1: you know, what are the costs, what are the what 328 00:21:46,400 --> 00:21:47,879 Speaker 1: are the benefits, and are you willing to pay that 329 00:21:47,920 --> 00:21:50,560 Speaker 1: cost potentially? But I'm here to talk about health and 330 00:21:50,560 --> 00:21:58,360 Speaker 1: wellness and the mental side is absolutely rolled in. That's 331 00:21:58,359 --> 00:22:00,840 Speaker 1: why the majority of my studies have in and continue 332 00:22:00,840 --> 00:22:07,000 Speaker 1: to be exercise science and psychology, sports psychology, motivation. So 333 00:22:08,080 --> 00:22:10,959 Speaker 1: I will never say you can't challenge yourself in crazy ways, 334 00:22:11,920 --> 00:22:13,639 Speaker 1: but don't do it just because someone else is doing it, 335 00:22:14,160 --> 00:22:18,760 Speaker 1: and don't applaud when they're doing something that pretty much 336 00:22:18,760 --> 00:22:22,040 Speaker 1: going to hurt them and potentially people who are watching 337 00:22:22,119 --> 00:22:26,680 Speaker 1: I have a problem with that, all right, So let's 338 00:22:26,720 --> 00:22:33,399 Speaker 1: finish up here. Why is moderation so difficult? Excessive moderation. 339 00:22:34,840 --> 00:22:37,280 Speaker 1: That's the theme, that's what I live by, that's my philosophy. 340 00:22:37,320 --> 00:22:40,280 Speaker 1: That's why I am injury free at fifty two. All 341 00:22:40,320 --> 00:22:43,560 Speaker 1: my clients who followed the plan, who did these things, 342 00:22:45,359 --> 00:22:48,240 Speaker 1: they took They gave a time. They took the time 343 00:22:48,680 --> 00:22:51,280 Speaker 1: to give a time to work. You're not going to 344 00:22:51,359 --> 00:22:55,159 Speaker 1: get the short term results. You have to commit. But 345 00:22:55,240 --> 00:22:56,840 Speaker 1: you can do that and make it fun. And you 346 00:22:56,840 --> 00:22:58,760 Speaker 1: can do that and find the exercise you like and 347 00:22:58,760 --> 00:23:02,240 Speaker 1: the food you like and all of those things, but 348 00:23:02,320 --> 00:23:05,399 Speaker 1: you have to give it time. Second point, it's not sexy. 349 00:23:05,480 --> 00:23:10,680 Speaker 1: Whenever I go to sell a book, I get pushed back, 350 00:23:10,720 --> 00:23:14,720 Speaker 1: I get rejected. But I only need one yes. We 351 00:23:14,760 --> 00:23:18,080 Speaker 1: need one yes. And I'm very proud that they've never 352 00:23:18,160 --> 00:23:22,800 Speaker 1: put out something, never that I don't believe in to 353 00:23:22,880 --> 00:23:28,240 Speaker 1: sell more books to get more clicks. Take it way 354 00:23:28,240 --> 00:23:38,560 Speaker 1: too seriously, but it works. It works so extremes. Listen. Yes, 355 00:23:40,280 --> 00:23:42,240 Speaker 1: I've talked about how I do the Ultra Marathons and 356 00:23:42,280 --> 00:23:47,600 Speaker 1: the Iron Man Triathlons and all those things, but they're 357 00:23:47,600 --> 00:23:52,600 Speaker 1: one day events. For me, they're healthy. I don't train 358 00:23:52,680 --> 00:23:55,960 Speaker 1: the way some others do. And back in the day, 359 00:23:56,000 --> 00:23:58,480 Speaker 1: when I was in my thirties just starting out with 360 00:23:58,520 --> 00:24:00,520 Speaker 1: the endurance stuff to get serious out of watched the 361 00:24:00,560 --> 00:24:02,760 Speaker 1: extreme training that many people did and I said, I'm 362 00:24:02,760 --> 00:24:04,480 Speaker 1: not willing to do that. I want to be doing 363 00:24:04,480 --> 00:24:08,840 Speaker 1: this when I'm years old, then I will be. And 364 00:24:08,880 --> 00:24:14,080 Speaker 1: so goals change. Although I achieved every goal, even time wise, 365 00:24:14,600 --> 00:24:21,760 Speaker 1: I just gave it more time. So extremes, as crazy 366 00:24:21,800 --> 00:24:25,919 Speaker 1: as it sounds, extremes are easier than moderation. But you 367 00:24:26,000 --> 00:24:30,199 Speaker 1: know that that's why you're listening. And so that's the 368 00:24:30,240 --> 00:24:34,480 Speaker 1: problem I have with all of that is that it 369 00:24:34,520 --> 00:24:37,760 Speaker 1: can hurt you when you see people doing extremes physically, 370 00:24:38,600 --> 00:24:41,440 Speaker 1: and then it can hurt you mentally because it tells you, 371 00:24:41,560 --> 00:24:44,960 Speaker 1: subconsciously or not that what you're doing is not enough, 372 00:24:45,000 --> 00:24:47,480 Speaker 1: that you have to go crazy with your exercises. That 373 00:24:47,960 --> 00:24:51,400 Speaker 1: and I'll leave you with this, push ups not enough, 374 00:24:51,960 --> 00:24:54,359 Speaker 1: you gotta do it on a ball, hanging from the 375 00:24:54,400 --> 00:24:58,560 Speaker 1: chandelier with a weight vest on, swinging a kettle bell. 376 00:25:00,359 --> 00:25:07,400 Speaker 1: Moderation works challenge yourself. You have to make things interesting, 377 00:25:07,520 --> 00:25:12,040 Speaker 1: be creative, but be healthy and be smart and know 378 00:25:12,200 --> 00:25:15,280 Speaker 1: why you're doing it. Thank you for listening. I feel 379 00:25:15,280 --> 00:25:21,280 Speaker 1: better now. Excessive moderation. Wait a minute, Luigi core Naro, 380 00:25:21,600 --> 00:25:24,280 Speaker 1: I'm just gonna quickly talk about him because I'm gonna 381 00:25:24,320 --> 00:25:26,080 Speaker 1: do an entire show on him. I've been waiting to 382 00:25:26,080 --> 00:25:28,200 Speaker 1: do it. So this is the person I was talking 383 00:25:28,200 --> 00:25:30,760 Speaker 1: about at the beginning of the show. Who when I 384 00:25:30,800 --> 00:25:34,880 Speaker 1: was really refining my philosophy and studying, you know, what 385 00:25:34,920 --> 00:25:38,640 Speaker 1: I believed in, he came up. He was a Venetian 386 00:25:38,680 --> 00:25:43,080 Speaker 1: nobleman and patron of arts, and he wrote four books 387 00:25:43,160 --> 00:25:46,600 Speaker 1: about the secrets to living long and well with what 388 00:25:47,560 --> 00:25:53,080 Speaker 1: measure and sobriety. Now still doing research into him because 389 00:25:53,080 --> 00:25:56,480 Speaker 1: the information is all over the place, and depending on 390 00:25:57,400 --> 00:26:00,639 Speaker 1: what you read, he lived a hunt in too, but 391 00:26:00,960 --> 00:26:02,840 Speaker 1: many places say he lived to be a hundred and two, 392 00:26:03,000 --> 00:26:05,600 Speaker 1: which you go today, that's impressive, but not so much 393 00:26:05,760 --> 00:26:10,280 Speaker 1: well he lived and supposedly was born in four again 394 00:26:10,320 --> 00:26:13,960 Speaker 1: different dates depending on what you read. Italian lived to 395 00:26:14,000 --> 00:26:16,800 Speaker 1: be a hundred and two and was super unhealthy in 396 00:26:16,840 --> 00:26:20,919 Speaker 1: his thirties, and what he essentially found was moderation. He 397 00:26:21,080 --> 00:26:24,080 Speaker 1: ate meat, didn't eat that much, he ate eggs, and 398 00:26:24,160 --> 00:26:30,920 Speaker 1: the yolks, fewer calories moderation. There you go. I will 399 00:26:30,920 --> 00:26:32,840 Speaker 1: give you much more on him, but that was amazing. 400 00:26:32,840 --> 00:26:35,720 Speaker 1: One of the first books ever written, Discourses on a sober, 401 00:26:35,720 --> 00:26:39,159 Speaker 1: intemperate life, wherein is demonstrated by his own example, the 402 00:26:39,160 --> 00:26:42,000 Speaker 1: method of preserving health to extreme old age, and that 403 00:26:42,080 --> 00:26:45,520 Speaker 1: was one of his books that was translated over and 404 00:26:45,560 --> 00:26:48,600 Speaker 1: put into digital form. But much more in him. But 405 00:26:48,640 --> 00:26:50,760 Speaker 1: I wanted to leave you with that because when I 406 00:26:50,760 --> 00:26:52,720 Speaker 1: read that, I said, you know what, this is crazy. 407 00:26:52,760 --> 00:26:57,399 Speaker 1: For hundreds of years we've known about excessive moderation. I 408 00:26:57,480 --> 00:27:01,879 Speaker 1: found it through just my research and exercise for decades 409 00:27:02,000 --> 00:27:07,320 Speaker 1: to what made sense on every level. And it was 410 00:27:07,840 --> 00:27:12,480 Speaker 1: born in the four hundreds. To live to a hundred 411 00:27:12,520 --> 00:27:16,600 Speaker 1: and two at that time, that was creazy. I am 412 00:27:16,640 --> 00:27:19,280 Speaker 1: Tom Holland. Tom h Fit is my Instagram and Twitter, 413 00:27:19,320 --> 00:27:22,520 Speaker 1: Tom h Fit Fitness disrupted dot Com. Many of you 414 00:27:22,600 --> 00:27:24,880 Speaker 1: email me through the site so many great questions I'm 415 00:27:24,920 --> 00:27:28,240 Speaker 1: adding to my next listener mailback show. Please rate the show, 416 00:27:28,480 --> 00:27:32,120 Speaker 1: Please subscribe to the show, and you can also go 417 00:27:32,280 --> 00:27:35,280 Speaker 1: to Tom Holland Fitness a brand new virtual Jim. I've 418 00:27:35,280 --> 00:27:39,840 Speaker 1: taken all of my content, all my content that I 419 00:27:39,920 --> 00:27:43,760 Speaker 1: have you know done may created over decades, putting it 420 00:27:43,760 --> 00:27:45,840 Speaker 1: on in one place for you because all these questions 421 00:27:45,880 --> 00:27:47,840 Speaker 1: I get, It's gonna all be there for you. So 422 00:27:47,880 --> 00:27:50,840 Speaker 1: that's Tom Holland Fitness, brand new software, it's just started 423 00:27:51,200 --> 00:27:54,160 Speaker 1: and Micro Workout Plan is my most recent book. All right, 424 00:27:54,240 --> 00:27:57,520 Speaker 1: thank you so much for listening. I hope that if 425 00:27:57,520 --> 00:28:00,639 Speaker 1: you've listened to you Know and of my shows, you 426 00:28:00,680 --> 00:28:03,920 Speaker 1: realize how much I care about what I do and 427 00:28:04,119 --> 00:28:07,879 Speaker 1: I will only bring you the best information. And the 428 00:28:07,960 --> 00:28:13,959 Speaker 1: show today is about making you, helping you make better choices, 429 00:28:14,040 --> 00:28:16,439 Speaker 1: the best choices on what you see, and making you 430 00:28:16,480 --> 00:28:21,680 Speaker 1: feel better about your excessive moderation plan. I am Tom Holland. 431 00:28:22,240 --> 00:28:29,520 Speaker 1: This is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is 432 00:28:29,560 --> 00:28:33,040 Speaker 1: a production of I Heart Radio. For more podcasts from 433 00:28:33,040 --> 00:28:36,760 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 434 00:28:37,040 --> 00:28:39,200 Speaker 1: or wherever you listen to your favorite shows