1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,119 --> 00:00:15,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. My 3 00:00:15,160 --> 00:00:19,880 Speaker 1: wife and I are huge dog lovers. We have had 4 00:00:20,440 --> 00:00:24,800 Speaker 1: labs for many years. We started off many years ago 5 00:00:25,000 --> 00:00:30,040 Speaker 1: with our first black lab, Lucy, had her for almost 6 00:00:30,080 --> 00:00:36,920 Speaker 1: fourteen years. Amazing dog. And then when Lucy passed, we 7 00:00:37,200 --> 00:00:41,920 Speaker 1: got to We said one was good, two is probably 8 00:00:41,960 --> 00:00:45,879 Speaker 1: even better, and I would argue we were right. For 9 00:00:45,880 --> 00:00:47,839 Speaker 1: those of you who have done two dogs at the 10 00:00:47,880 --> 00:00:51,239 Speaker 1: same time, this was our first time doing it, but amazing, 11 00:00:51,320 --> 00:00:54,680 Speaker 1: amazing experience, and we still have these dogs. They are 12 00:00:55,120 --> 00:01:00,480 Speaker 1: turning four. They are sisters from the same litter Black Labs, Amazing, 13 00:01:01,120 --> 00:01:04,960 Speaker 1: Silly and Jetty Selly is for hockey celebration. For those 14 00:01:05,000 --> 00:01:08,080 Speaker 1: of you who are hockey people. I have two boys 15 00:01:08,200 --> 00:01:11,319 Speaker 1: that I've spoken of before who are big into hockey, 16 00:01:11,480 --> 00:01:15,560 Speaker 1: and Sally is for celebration and Jetty is the name 17 00:01:15,640 --> 00:01:20,240 Speaker 1: of the other two females. And Jetty is four named 18 00:01:20,280 --> 00:01:23,200 Speaker 1: after a beach, the beach in Nantucket that I have 19 00:01:23,319 --> 00:01:27,360 Speaker 1: done my Nantucket fitness camp on four decades. I've wanted 20 00:01:27,360 --> 00:01:29,440 Speaker 1: to do this show for a really long time because 21 00:01:29,480 --> 00:01:33,400 Speaker 1: there are so many parallels, so many lessons that can 22 00:01:33,480 --> 00:01:38,679 Speaker 1: be learned from our dogs. And finally, I had an 23 00:01:38,680 --> 00:01:43,360 Speaker 1: experience at the VET that precipitated this show. I said, 24 00:01:43,400 --> 00:01:46,800 Speaker 1: it's time, it's time to finally do this show because 25 00:01:46,880 --> 00:01:51,480 Speaker 1: yet another great example on several levels of lessons that 26 00:01:51,560 --> 00:01:55,120 Speaker 1: can be learned from our dogs. And these lessons are 27 00:01:55,760 --> 00:02:00,840 Speaker 1: so numerous, and they go to different themes. And those 28 00:02:00,920 --> 00:02:07,960 Speaker 1: include training, which you could extrapolate out to exercise, working out, habits, behaviors, 29 00:02:08,400 --> 00:02:14,119 Speaker 1: and those are good and bad, weight loss, moderation, and genetics. 30 00:02:14,680 --> 00:02:18,079 Speaker 1: Those are the topics I'm going to touch on that 31 00:02:18,240 --> 00:02:22,440 Speaker 1: apply to our dogs and apply to us as human beings. 32 00:02:24,919 --> 00:02:30,639 Speaker 1: And the lessons are powerful, and they are simple, they 33 00:02:30,680 --> 00:02:35,040 Speaker 1: are straightforward, and they're exactly what this show is about. 34 00:02:36,320 --> 00:02:41,400 Speaker 1: And yes, I will do shows that go into the research, 35 00:02:41,440 --> 00:02:44,120 Speaker 1: into the studies we have to look at that. And 36 00:02:44,160 --> 00:02:46,760 Speaker 1: I will have the experts on the best in the business, 37 00:02:47,360 --> 00:02:51,840 Speaker 1: the Brad Show, Unfeld's Dr Schoenfeld and you know Dr 38 00:02:51,960 --> 00:02:55,760 Speaker 1: Lieberman and and all these other experts, Matt Fitzgerald, amazing 39 00:02:56,600 --> 00:03:02,600 Speaker 1: sources of information. But then so often the answers the 40 00:03:02,720 --> 00:03:09,240 Speaker 1: lessons are right in front of us. The problem is 41 00:03:10,400 --> 00:03:12,720 Speaker 1: as is so often the case when it comes to 42 00:03:12,840 --> 00:03:18,200 Speaker 1: exercise and nutrition. It's the application that is difficult for people. 43 00:03:19,520 --> 00:03:21,160 Speaker 1: And this is one of those shows that's tough love 44 00:03:21,400 --> 00:03:24,920 Speaker 1: on numerous levels, including many of you are dog owners, 45 00:03:24,960 --> 00:03:27,320 Speaker 1: and some of the stuff I'm gonna say, we'll probably 46 00:03:27,720 --> 00:03:33,200 Speaker 1: rub you the wrong way. But these are facts, and 47 00:03:33,280 --> 00:03:39,720 Speaker 1: these are the results you get from the application of 48 00:03:41,120 --> 00:03:47,120 Speaker 1: the simple solutions done what consistently. But I get ahead 49 00:03:47,120 --> 00:03:51,839 Speaker 1: of myself, all right, so excited for this simple yet 50 00:03:51,960 --> 00:03:59,320 Speaker 1: powerful show on lessons learned from my labs. We'll be 51 00:03:59,400 --> 00:04:14,960 Speaker 1: right back. So many different topics that can be covered 52 00:04:15,840 --> 00:04:21,520 Speaker 1: when it comes to dogs and everything we're looking to 53 00:04:21,600 --> 00:04:27,120 Speaker 1: achieve here on Fitness Disrupted and all of the roadblocks 54 00:04:28,160 --> 00:04:32,520 Speaker 1: that many believe they have when they don't. When they don't, 55 00:04:33,160 --> 00:04:37,839 Speaker 1: you have to believe that you have the power to change, 56 00:04:40,000 --> 00:04:43,359 Speaker 1: or there's no reason to exercise, or well, you know, 57 00:04:43,360 --> 00:04:45,800 Speaker 1: there are people that believe that no matter what they do, 58 00:04:46,200 --> 00:04:49,760 Speaker 1: they're gonna contract that disease, that they there's nothing they 59 00:04:49,800 --> 00:04:56,880 Speaker 1: can do to prevent negative health outcomes. And I find 60 00:04:56,880 --> 00:05:01,840 Speaker 1: that really really sad, and it's contradictory to all of 61 00:05:01,880 --> 00:05:04,159 Speaker 1: the information out there. So if you're gonna follow the 62 00:05:04,200 --> 00:05:09,599 Speaker 1: science right then and there you're not. You're not looking 63 00:05:09,640 --> 00:05:16,920 Speaker 1: at the research, the vast amount of research mental and physical. 64 00:05:17,520 --> 00:05:20,880 Speaker 1: So let's start right with genetics. Let's start right there 65 00:05:20,920 --> 00:05:22,640 Speaker 1: because that ties into what I was just talking about. 66 00:05:22,920 --> 00:05:26,080 Speaker 1: You know, people say, well, I've had genetics, I can't 67 00:05:26,200 --> 00:05:31,200 Speaker 1: escape them. Not true, not true. And my dogs are 68 00:05:31,200 --> 00:05:37,640 Speaker 1: a perfect example of that. So quite often when someone 69 00:05:37,720 --> 00:05:41,839 Speaker 1: comes into contact with my dogs, they're super well behaved 70 00:05:42,520 --> 00:05:45,800 Speaker 1: and the person will ask, oh, my gosh, where did 71 00:05:45,839 --> 00:05:47,760 Speaker 1: you Two questions. The first one is where did you 72 00:05:47,800 --> 00:05:53,159 Speaker 1: get your dogs? Where did you get them? And yes, 73 00:05:53,400 --> 00:05:58,000 Speaker 1: they come from a very reputable and well known breeder. 74 00:05:59,279 --> 00:06:03,599 Speaker 1: They have good gen edics, absolutely true, But that's not 75 00:06:03,640 --> 00:06:08,320 Speaker 1: the be all end all. I have had people and 76 00:06:08,440 --> 00:06:11,560 Speaker 1: seeing other dogs from this very same breeder, and have 77 00:06:11,680 --> 00:06:15,800 Speaker 1: had friends purchase dogs, buy them from this breeder, get 78 00:06:15,839 --> 00:06:19,240 Speaker 1: them from the same place, and they don't turn out 79 00:06:19,240 --> 00:06:24,520 Speaker 1: the same way. Why do you think that is? Because 80 00:06:24,600 --> 00:06:27,240 Speaker 1: genetics are not the be all end all. It's a 81 00:06:27,240 --> 00:06:30,600 Speaker 1: great starting point. And if you do look at the research, 82 00:06:32,480 --> 00:06:37,520 Speaker 1: depending on what we're talking about, of certain health outcomes, 83 00:06:38,000 --> 00:06:43,120 Speaker 1: certain physiological and psychological aspects of who we are, come 84 00:06:43,160 --> 00:06:46,880 Speaker 1: down to genetics. Of course, if you want to be 85 00:06:46,880 --> 00:06:50,680 Speaker 1: a great athlete, you know, choose your parents correctly, is 86 00:06:50,760 --> 00:06:55,200 Speaker 1: the running joke in the exercise fizz world. But does 87 00:06:55,200 --> 00:06:56,720 Speaker 1: that mean if you don't have great genetics, you're not 88 00:06:56,760 --> 00:07:01,480 Speaker 1: gonna be a professional athlete. No hard work, work and 89 00:07:01,560 --> 00:07:07,800 Speaker 1: training oftentimes trump's the genetics. How many people do we 90 00:07:07,920 --> 00:07:12,400 Speaker 1: know that we're great athletes? As kids it came easy 91 00:07:12,440 --> 00:07:14,400 Speaker 1: to them. They didn't put in the work and they 92 00:07:14,400 --> 00:07:16,920 Speaker 1: didn't turn out the way so many people thought they would. 93 00:07:18,160 --> 00:07:22,520 Speaker 1: Same thing holds true with our dogs and with my labs. 94 00:07:22,560 --> 00:07:27,040 Speaker 1: That can be a lesson about genetics. That sure, it's 95 00:07:27,040 --> 00:07:30,680 Speaker 1: a great starting point, but completely meaningless if you don't 96 00:07:30,680 --> 00:07:35,920 Speaker 1: do the work, completely meaningless. I've seen dogs from this 97 00:07:36,040 --> 00:07:40,800 Speaker 1: same breeder. They are not well behaved. It makes perfect sense. 98 00:07:42,120 --> 00:07:45,720 Speaker 1: But again it is one of those simple lessons and 99 00:07:45,840 --> 00:07:52,760 Speaker 1: examples of training and putting in the time. And that 100 00:07:52,840 --> 00:07:56,960 Speaker 1: goes to the next name of training. So yes, genetics 101 00:07:57,000 --> 00:08:00,240 Speaker 1: are important, but let's talk about the training. So look 102 00:08:00,240 --> 00:08:03,120 Speaker 1: at my dogs and you think you know that. Wow, 103 00:08:03,400 --> 00:08:05,800 Speaker 1: a lot of work. And the second question people ask 104 00:08:05,920 --> 00:08:10,960 Speaker 1: is who was the trainer who trained your dogs? Give 105 00:08:11,000 --> 00:08:14,000 Speaker 1: me his number? Well, it didn't pay for a trainer. 106 00:08:15,320 --> 00:08:20,120 Speaker 1: I trained them using all of the topics that I 107 00:08:20,200 --> 00:08:24,320 Speaker 1: talked about here on the show, the number one being yes. 108 00:08:25,880 --> 00:08:27,920 Speaker 1: For those of you who have listened to prior podcasts, 109 00:08:28,120 --> 00:08:36,560 Speaker 1: you're probably saying it excessive moderation, excessive moderation. Did I 110 00:08:36,600 --> 00:08:40,199 Speaker 1: train them a crazy amount, you know, a half hour 111 00:08:40,360 --> 00:08:44,760 Speaker 1: hour on end multiple times? No? I did walk them 112 00:08:44,760 --> 00:08:47,959 Speaker 1: more and exercise them more, and we'll talk about that theme. 113 00:08:50,040 --> 00:08:55,360 Speaker 1: But it was doing a little bit a lot, not 114 00:08:55,559 --> 00:08:59,920 Speaker 1: doing a lot a little bit. Take them on walk, 115 00:09:00,679 --> 00:09:05,120 Speaker 1: take them to the woods, and train them during their walks. 116 00:09:06,280 --> 00:09:13,160 Speaker 1: No professional trainer, just using all of the simple yet 117 00:09:13,280 --> 00:09:18,880 Speaker 1: powerful psychological tools that we all have at our disposal. 118 00:09:20,080 --> 00:09:23,560 Speaker 1: And what is that? What is the main way I 119 00:09:23,640 --> 00:09:26,360 Speaker 1: trained them? And I love that this goes back to 120 00:09:27,200 --> 00:09:32,400 Speaker 1: again my psychology studies, master's work and all that kind 121 00:09:32,440 --> 00:09:36,160 Speaker 1: of stuff. Intermittent reinforcement. I need to do a whole 122 00:09:36,160 --> 00:09:44,960 Speaker 1: show on this. But intermittent reinforcement, what is that? In behaviorism? 123 00:09:45,000 --> 00:09:50,320 Speaker 1: Intermittent reinforcement, It's a conditioning schedule, a reward schedule, right, 124 00:09:51,080 --> 00:09:56,040 Speaker 1: in which a reward or a punishment is not administered 125 00:09:56,120 --> 00:09:59,880 Speaker 1: every time you get what you want they called the 126 00:10:00,000 --> 00:10:06,199 Speaker 1: desired response. You're not rewarded every single time, but on 127 00:10:06,240 --> 00:10:14,240 Speaker 1: an intermittent schedule. How many people reward their dogs every 128 00:10:14,280 --> 00:10:18,760 Speaker 1: single time they do something, or their kids? And that's 129 00:10:18,800 --> 00:10:22,559 Speaker 1: where they we're going with this, by the way, it's 130 00:10:22,600 --> 00:10:26,080 Speaker 1: the lessons learned from our dogs that extrapolate to us 131 00:10:26,200 --> 00:10:31,920 Speaker 1: into our kids. What is continuous reinforcement, Well, that's what 132 00:10:31,920 --> 00:10:35,520 Speaker 1: I just said. It's where you receive a reinforcement every 133 00:10:35,520 --> 00:10:40,480 Speaker 1: single time your desired response occurs. The desired response occurs. 134 00:10:43,559 --> 00:10:48,000 Speaker 1: What do you think is more powerful? What do you 135 00:10:48,040 --> 00:10:54,400 Speaker 1: think is more powerful? There is an increased likelihood that 136 00:10:54,480 --> 00:10:59,600 Speaker 1: the desired behavior will continue with what intermittent reinforcement? And 137 00:10:59,640 --> 00:11:02,240 Speaker 1: you want the greatest, simplest example of this in the 138 00:11:02,240 --> 00:11:10,680 Speaker 1: real world gambling. Gambling is the perfect example of intermittent reinforcement. 139 00:11:11,760 --> 00:11:15,680 Speaker 1: If you want, every time you pull the lever of 140 00:11:16,880 --> 00:11:20,640 Speaker 1: a slot machine, you'll go, that's just as fun. No, 141 00:11:21,000 --> 00:11:24,920 Speaker 1: it's actually not. It's not as fun to human beings 142 00:11:25,040 --> 00:11:27,560 Speaker 1: topic for another day. Obviously, if you want a lot 143 00:11:27,600 --> 00:11:29,560 Speaker 1: of money each time, but that's not how it works. 144 00:11:31,000 --> 00:11:34,600 Speaker 1: You don't win every time, and that wouldn't be as 145 00:11:34,640 --> 00:11:42,640 Speaker 1: exciting or fun and This especially goes to kids getting 146 00:11:42,679 --> 00:11:44,520 Speaker 1: a little off track. But this is the problem with 147 00:11:45,000 --> 00:11:51,760 Speaker 1: what participation trophies. It's not as fun if you're always rewarded. 148 00:11:54,480 --> 00:11:59,920 Speaker 1: There is a reaction in your brain that is much 149 00:12:00,040 --> 00:12:05,640 Speaker 1: more powerful with the intermittent reinforcement. Okay, so that's what 150 00:12:05,679 --> 00:12:08,720 Speaker 1: I used with my dogs. That's what I did, and 151 00:12:08,760 --> 00:12:12,960 Speaker 1: I continue to end. I reinforced them less. I keep 152 00:12:12,960 --> 00:12:18,760 Speaker 1: it up, but I reinforced them less. And really simply 153 00:12:18,880 --> 00:12:21,680 Speaker 1: when I whistle, those dogs come flying their heads snap. 154 00:12:22,760 --> 00:12:27,120 Speaker 1: Because when they were puppies intermittent reinforcements, sometimes they got 155 00:12:27,240 --> 00:12:32,520 Speaker 1: to treat, sometimes they didn't. One out of four times, 156 00:12:32,559 --> 00:12:35,480 Speaker 1: one out of five times, depending on the walk. They 157 00:12:35,480 --> 00:12:37,720 Speaker 1: never knew. And there are certain walks and I still 158 00:12:37,760 --> 00:12:41,679 Speaker 1: do this to this day, turning four, I will whistle, 159 00:12:42,320 --> 00:12:46,520 Speaker 1: and I don't have any treats with me. It is 160 00:12:46,559 --> 00:12:51,319 Speaker 1: so ingrained in their psychology and their brains that they 161 00:12:51,360 --> 00:12:57,120 Speaker 1: can't not come flying back. And I want to stress 162 00:12:57,200 --> 00:13:03,280 Speaker 1: one final time. It was during the walks. It still 163 00:13:03,360 --> 00:13:08,640 Speaker 1: is during the walks, and it's a little bit done, 164 00:13:08,720 --> 00:13:11,880 Speaker 1: a lot, not a lot done, a little bit consistency 165 00:13:13,800 --> 00:13:16,640 Speaker 1: every day. You know what he didn't do and don't 166 00:13:16,640 --> 00:13:22,719 Speaker 1: have to do. No shock collars, no hitting, and no 167 00:13:22,880 --> 00:13:35,640 Speaker 1: yelling never. And this goes to now bad habits. Let's 168 00:13:35,679 --> 00:13:39,320 Speaker 1: talk about bad habits. Another rule I have we have 169 00:13:39,440 --> 00:13:43,960 Speaker 1: in the house is no people food for the dogs. Never. Now. 170 00:13:44,280 --> 00:13:47,120 Speaker 1: With Lucy, we used to give her apples and things 171 00:13:47,160 --> 00:13:50,360 Speaker 1: like that, and you can do that if you choose. 172 00:13:51,080 --> 00:13:53,480 Speaker 1: But what I saw and what we all experienced in 173 00:13:53,520 --> 00:13:56,439 Speaker 1: many of you have this issue with your dogs is 174 00:13:56,480 --> 00:13:58,720 Speaker 1: once you reward them, once they get into that habit, 175 00:14:00,160 --> 00:14:02,400 Speaker 1: then they're gonna follow you all around the kitchen the 176 00:14:02,520 --> 00:14:06,320 Speaker 1: moment you crack open a banana. When I used to 177 00:14:06,360 --> 00:14:10,240 Speaker 1: do that with Lucy, over time, she just that that 178 00:14:10,440 --> 00:14:12,640 Speaker 1: she can hear that sound and you dog owners know 179 00:14:12,720 --> 00:14:15,040 Speaker 1: what I'm talking about from a mile away, and she 180 00:14:15,080 --> 00:14:18,520 Speaker 1: will come fly. So rather than try to figure out 181 00:14:18,520 --> 00:14:21,400 Speaker 1: which foods the dogs would come after and which foods 182 00:14:21,400 --> 00:14:25,720 Speaker 1: they wouldn't, simple world thumb none nothing. Now. Even the 183 00:14:25,800 --> 00:14:28,320 Speaker 1: vet is like, listen, you can give carrots and healthy 184 00:14:28,360 --> 00:14:30,800 Speaker 1: things like that. That's fine. We have a lot of 185 00:14:30,840 --> 00:14:33,480 Speaker 1: kids in and out of our house and I personally 186 00:14:33,520 --> 00:14:37,720 Speaker 1: don't ever want my dogs begging when people are over. 187 00:14:37,840 --> 00:14:42,640 Speaker 1: And they don't and they don't because they don't know 188 00:14:44,440 --> 00:14:48,760 Speaker 1: what they're missing. And I've talked about this. I do 189 00:14:48,800 --> 00:14:50,240 Speaker 1: want to get a sign made up that will go 190 00:14:50,280 --> 00:14:54,840 Speaker 1: in our kitchen that says, don't feed our dogs people food, 191 00:14:54,920 --> 00:14:59,840 Speaker 1: and we won't feed you dog food. There's so much 192 00:14:59,840 --> 00:15:04,160 Speaker 1: in volved with this, yet it's simple. What people don't 193 00:15:04,160 --> 00:15:08,080 Speaker 1: seem to realize is that once you have established a behavior, 194 00:15:08,120 --> 00:15:12,600 Speaker 1: good or bad, especially bad, because that's when people try 195 00:15:12,680 --> 00:15:16,040 Speaker 1: to extinguish, you never get rid of a bad behavior. 196 00:15:17,560 --> 00:15:21,960 Speaker 1: You don't get rid of it. You substitute one for another. 197 00:15:23,480 --> 00:15:27,720 Speaker 1: Once your brain has made those neural connections, those pathways, 198 00:15:27,760 --> 00:15:35,120 Speaker 1: they're always there. Sure you can substitute another habit, but 199 00:15:35,200 --> 00:15:38,440 Speaker 1: it never truly goes away. And so what is the solution? 200 00:15:39,360 --> 00:15:44,240 Speaker 1: The simple solution. When you have a new dog, a 201 00:15:44,360 --> 00:15:49,600 Speaker 1: new uh, you know you're starting habits yourself. Try not 202 00:15:49,760 --> 00:15:56,000 Speaker 1: to start the bad habits to begin with. And truthfully, 203 00:15:57,560 --> 00:16:02,360 Speaker 1: you know, on my third decade in this business, back 204 00:16:02,440 --> 00:16:08,880 Speaker 1: in studying motivation once again Harvard Extension School, and I'm 205 00:16:08,920 --> 00:16:12,880 Speaker 1: seeing this more and more. After three decades in this industry, 206 00:16:13,160 --> 00:16:16,640 Speaker 1: I see how difficult it is for people to get 207 00:16:16,720 --> 00:16:21,880 Speaker 1: rid of bad behaviors, especially when it's ingrained over years 208 00:16:21,920 --> 00:16:27,000 Speaker 1: and years and years. We all have the capacity to change, 209 00:16:28,720 --> 00:16:32,720 Speaker 1: but the longer you have engaged in that negative behavior, 210 00:16:33,520 --> 00:16:37,840 Speaker 1: in my experience, it's brutal for people. Can be done. 211 00:16:38,400 --> 00:16:45,080 Speaker 1: I'm perfect example of it. Stories for another day, but 212 00:16:45,160 --> 00:16:49,240 Speaker 1: you can never erase it, and so are dogs are 213 00:16:49,280 --> 00:16:53,600 Speaker 1: perfect examples of that. Once you feed your dogs enough 214 00:16:53,760 --> 00:16:57,000 Speaker 1: or dog from the table, they could be there all 215 00:16:57,000 --> 00:17:02,560 Speaker 1: the time. So just a very extreme example of try 216 00:17:02,600 --> 00:17:05,000 Speaker 1: not to start the bad behavior to begin with. And 217 00:17:05,040 --> 00:17:09,360 Speaker 1: this goes to our kids, especially as parents, because we're 218 00:17:09,359 --> 00:17:15,760 Speaker 1: in control of so many of those behaviors, especially when 219 00:17:15,760 --> 00:17:18,879 Speaker 1: it comes to food. You know, this is where it gets, 220 00:17:19,119 --> 00:17:24,120 Speaker 1: you know, uncomfortable. But we need to talk about it. 221 00:17:26,080 --> 00:17:29,240 Speaker 1: You know. I had a friend who once told me 222 00:17:29,359 --> 00:17:33,399 Speaker 1: how they gave their dog a big mac on the 223 00:17:33,400 --> 00:17:38,200 Speaker 1: dog's birthday, and then this person went on to say 224 00:17:38,240 --> 00:17:40,080 Speaker 1: how the dog then went the bathroom all over the 225 00:17:40,080 --> 00:17:43,080 Speaker 1: house for the rest of the day. Who feels good 226 00:17:43,600 --> 00:17:47,399 Speaker 1: when you give something like a big mac to a dog? 227 00:17:49,880 --> 00:17:54,720 Speaker 1: The person giving, not the person receiving. That person benefits 228 00:17:54,760 --> 00:18:02,480 Speaker 1: more psychologically, especially but is it truly benefiting the person 229 00:18:02,720 --> 00:18:07,480 Speaker 1: or the thing you're giving it to? No, And that's 230 00:18:07,480 --> 00:18:11,359 Speaker 1: not to say that we don't have the time where 231 00:18:11,920 --> 00:18:15,800 Speaker 1: we indulge our kids indulge. But if you're constantly giving 232 00:18:16,440 --> 00:18:21,600 Speaker 1: your spouse, your kids, yourself, well not really yourself in 233 00:18:21,640 --> 00:18:27,239 Speaker 1: this case, others treats all the time. That's to make 234 00:18:27,280 --> 00:18:32,919 Speaker 1: you feel good, all right, And the extreme example of 235 00:18:32,960 --> 00:18:37,600 Speaker 1: that are our pets. All right, let's take one final break. 236 00:18:38,280 --> 00:18:40,560 Speaker 1: I'm gonna pull it all together, and we're gonna talk 237 00:18:40,560 --> 00:18:44,680 Speaker 1: about where I screwed up, but what I worked. All right, 238 00:18:45,520 --> 00:18:58,160 Speaker 1: final break, we'll be right back. So we're talking about 239 00:18:58,280 --> 00:19:04,159 Speaker 1: lessons learned from my labs. And I really love this 240 00:19:04,240 --> 00:19:09,040 Speaker 1: topic because it is extreme examples of the psychology and 241 00:19:09,080 --> 00:19:13,240 Speaker 1: the physiology that we talk about here on the show 242 00:19:13,280 --> 00:19:18,919 Speaker 1: when it comes to exercise and nutrition and motivation and behaviors. 243 00:19:21,640 --> 00:19:23,439 Speaker 1: And I have to say one final time when it 244 00:19:23,480 --> 00:19:25,639 Speaker 1: comes to the training I did with my dogs, the 245 00:19:25,640 --> 00:19:29,080 Speaker 1: excessive moderation early on, Yes, the walks were I think 246 00:19:29,119 --> 00:19:31,160 Speaker 1: we were, you know, three short walks. I would walk 247 00:19:31,200 --> 00:19:33,320 Speaker 1: them in the morning, I would walk them at lunch, 248 00:19:33,800 --> 00:19:36,240 Speaker 1: and then walk them in the evening. And now we 249 00:19:36,320 --> 00:19:41,439 Speaker 1: do one bigger walk, but it's just less. So the 250 00:19:41,480 --> 00:19:44,040 Speaker 1: training was front loaded, as I say, the same thing 251 00:19:44,080 --> 00:19:47,919 Speaker 1: holds true with us as people. In other words, the 252 00:19:48,000 --> 00:19:52,679 Speaker 1: exercise you do, the dieting, the healthier eating. Over time, 253 00:19:54,200 --> 00:19:57,480 Speaker 1: you're not only can, you should do less to a 254 00:19:57,480 --> 00:20:01,200 Speaker 1: certain degree. In other words, I'm fifty one, I'm still 255 00:20:01,200 --> 00:20:03,720 Speaker 1: pushing my body, and I'm still racing and doing endurance 256 00:20:03,720 --> 00:20:07,280 Speaker 1: things and things like that, but I don't and shouldn't 257 00:20:07,320 --> 00:20:10,480 Speaker 1: have to do as much. In other words, you reap 258 00:20:10,520 --> 00:20:14,119 Speaker 1: the rewards with your dogs and with yourself when you 259 00:20:14,160 --> 00:20:15,840 Speaker 1: front load the work, when you put in the time, 260 00:20:16,480 --> 00:20:18,840 Speaker 1: when you get a base of strength, when you build 261 00:20:18,840 --> 00:20:21,840 Speaker 1: that muscle, when you build the capillary density and the 262 00:20:21,840 --> 00:20:25,160 Speaker 1: mitochondria and all these other physiological changes that happen when 263 00:20:25,160 --> 00:20:29,840 Speaker 1: you first start exercising, you can and should do less, 264 00:20:30,160 --> 00:20:34,000 Speaker 1: And the same thing holds true with your pets. And 265 00:20:34,040 --> 00:20:37,680 Speaker 1: then you have years of enjoying the work you did. 266 00:20:38,800 --> 00:20:41,159 Speaker 1: And that's flipping the switch to I've talked about that 267 00:20:41,200 --> 00:20:47,080 Speaker 1: in prior podcasts. Intrinsic versus extrinsic motivation. You start with 268 00:20:47,119 --> 00:20:50,200 Speaker 1: the extrinsic and that's the reward system talking about here, 269 00:20:50,200 --> 00:20:54,000 Speaker 1: intermittent reinforcement, and then you get to the point personally 270 00:20:54,040 --> 00:20:57,120 Speaker 1: with exercise and nutrition. You don't need the rewards their 271 00:20:57,200 --> 00:21:02,679 Speaker 1: internal it feels good and that's flipping the switch. And 272 00:21:02,720 --> 00:21:06,440 Speaker 1: every single one of you who is struggling, we're trying 273 00:21:06,440 --> 00:21:10,600 Speaker 1: to figure it out, can get to that point. Learn 274 00:21:10,680 --> 00:21:15,439 Speaker 1: from my labs. And yes, I get that these are 275 00:21:15,480 --> 00:21:21,600 Speaker 1: uncomfortable topics because it comes down to behavior change. We 276 00:21:21,640 --> 00:21:23,760 Speaker 1: want to make the excuse that it's our genetics. We 277 00:21:23,840 --> 00:21:27,760 Speaker 1: want to make the excuse that we don't have control. 278 00:21:30,840 --> 00:21:39,040 Speaker 1: Let me say this too incredible study with two subjects, 279 00:21:39,600 --> 00:21:43,960 Speaker 1: the dogs, because they're sisters, so they're not only you know, 280 00:21:44,080 --> 00:21:47,360 Speaker 1: labs from the same breeder, they are from the same letter. 281 00:21:47,960 --> 00:21:51,280 Speaker 1: One dog is a couple of pounds heavier than the other. 282 00:21:52,320 --> 00:21:56,320 Speaker 1: They get fed the same amount of food. Why is 283 00:21:56,359 --> 00:21:59,120 Speaker 1: one heavier than the other? You could make the genetic 284 00:21:59,400 --> 00:22:01,960 Speaker 1: argument and all accept that to some degree. And we're 285 00:22:01,960 --> 00:22:04,520 Speaker 1: only talking a couple of pounds. But if you ask 286 00:22:04,560 --> 00:22:07,080 Speaker 1: my kids, they'll tell you the one who's a couple 287 00:22:07,119 --> 00:22:12,119 Speaker 1: of pounds heavier doesn't move as much throughout the day. 288 00:22:12,800 --> 00:22:16,119 Speaker 1: And this goes to the show I did on neat 289 00:22:16,800 --> 00:22:23,000 Speaker 1: non exercise activity thermogenesis. That friend of yours who is 290 00:22:24,440 --> 00:22:28,040 Speaker 1: lighter weighs less and you can't quite figure out why. Well, 291 00:22:28,040 --> 00:22:31,520 Speaker 1: they're fidgeting. They're moving all day long. So this dog 292 00:22:31,640 --> 00:22:35,400 Speaker 1: who weighs less the sister, she wags her tail more, 293 00:22:35,720 --> 00:22:39,880 Speaker 1: she runs more. For every up and back that she does, 294 00:22:40,000 --> 00:22:42,639 Speaker 1: the other dog does one, and and the one who 295 00:22:42,680 --> 00:22:49,480 Speaker 1: weighs less is two. So an incredible experiment in genetics, 296 00:22:49,520 --> 00:22:53,679 Speaker 1: in movement, in controlling the food. Again, exact same amount 297 00:22:53,680 --> 00:22:56,359 Speaker 1: of food. So what is different a little bit of 298 00:22:56,359 --> 00:23:01,400 Speaker 1: genetics and a little bit more movement every day from 299 00:23:01,520 --> 00:23:05,280 Speaker 1: the dog that weighs a couple of pounds less. And 300 00:23:05,320 --> 00:23:07,200 Speaker 1: that's why it's not just about going to the gym 301 00:23:07,560 --> 00:23:10,639 Speaker 1: or your work out every day. It's moving all day long. 302 00:23:11,680 --> 00:23:13,719 Speaker 1: That is what is missing. That is what has been 303 00:23:13,760 --> 00:23:17,480 Speaker 1: taken out of our routine, the amount of time we 304 00:23:17,560 --> 00:23:19,919 Speaker 1: spend sitting. I'm standing as I do this show, I 305 00:23:20,000 --> 00:23:23,159 Speaker 1: run up the stairs at it's who I am, and 306 00:23:23,200 --> 00:23:30,239 Speaker 1: I know that that plays into my weight. Also come 307 00:23:30,280 --> 00:23:34,879 Speaker 1: from a crazy Irish Catholic family of six boys. But 308 00:23:34,960 --> 00:23:42,320 Speaker 1: it's an incredible simple insight into genetics and into movement 309 00:23:42,359 --> 00:23:47,359 Speaker 1: throughout the day when the food is controlled and they 310 00:23:47,400 --> 00:23:56,000 Speaker 1: are from the same letter all right, final point, and 311 00:23:56,040 --> 00:23:59,320 Speaker 1: this is again what I spoke about at the beginning 312 00:23:59,359 --> 00:24:02,280 Speaker 1: of the podcast, asked, took the dogs to the vet. Now, 313 00:24:02,720 --> 00:24:05,919 Speaker 1: gotta admit, look at them, not my dogs. I'm like, 314 00:24:05,920 --> 00:24:10,160 Speaker 1: they look a little heavy. And again, no people food. 315 00:24:10,560 --> 00:24:13,679 Speaker 1: And when I say no people food, no people food, zero, 316 00:24:13,840 --> 00:24:17,960 Speaker 1: nada nothing. Do they get treats, by the way, I 317 00:24:18,000 --> 00:24:20,360 Speaker 1: should say, yes, they get dog treats and they get 318 00:24:20,359 --> 00:24:23,479 Speaker 1: bully sticks and things like that. So it's not just 319 00:24:24,480 --> 00:24:27,160 Speaker 1: the food they get the dog food. They get treats. 320 00:24:28,200 --> 00:24:32,439 Speaker 1: They're just not fed from people plates. All right, So 321 00:24:32,600 --> 00:24:34,399 Speaker 1: take them to the vet. Yes, I could tell they 322 00:24:34,400 --> 00:24:37,000 Speaker 1: were a couple of pounds heavy, and especially just talked 323 00:24:37,000 --> 00:24:39,280 Speaker 1: about how one is heavier than the other. Definitely a 324 00:24:39,280 --> 00:24:42,520 Speaker 1: couple of pounds heavier as well. And the vet says, 325 00:24:43,720 --> 00:24:47,280 Speaker 1: first thing, first thing, Hey, Tom, these dogs are a 326 00:24:47,320 --> 00:24:50,919 Speaker 1: little heavy. And I said, I know. I said, I can't, 327 00:24:51,200 --> 00:24:53,880 Speaker 1: you know, I can't quite figure it out. They get 328 00:24:53,920 --> 00:24:57,040 Speaker 1: exercised a lot, you know, we go out for a 329 00:24:57,119 --> 00:25:00,119 Speaker 1: long walk in the morning and they, you know, I 330 00:25:00,160 --> 00:25:03,840 Speaker 1: throw the ball, they move. And here's what was interesting. 331 00:25:03,960 --> 00:25:06,040 Speaker 1: Having been in this industry so long, and you know, 332 00:25:06,080 --> 00:25:08,760 Speaker 1: I've talked about the three day intake that people do 333 00:25:09,440 --> 00:25:11,640 Speaker 1: so the VET says to me, are they getting people food? 334 00:25:12,240 --> 00:25:14,959 Speaker 1: I said no. I could tell he didn't believe me, 335 00:25:15,440 --> 00:25:19,280 Speaker 1: and I understood why because people why And then he said, 336 00:25:19,320 --> 00:25:20,680 Speaker 1: do you have kids? I said yeah, and he said, 337 00:25:20,680 --> 00:25:23,960 Speaker 1: are they giving them? They're probably, you know, giving the 338 00:25:24,000 --> 00:25:26,600 Speaker 1: dog food every now and again. And I said no, 339 00:25:27,480 --> 00:25:31,040 Speaker 1: and he didn't believe me. I understood why, and I 340 00:25:31,160 --> 00:25:37,680 Speaker 1: understood why. So what we figured out, he said, what 341 00:25:38,160 --> 00:25:40,720 Speaker 1: size cup you're supposed to be giving them? One cup 342 00:25:40,760 --> 00:25:42,800 Speaker 1: of food in the morning, one cup in the evening. 343 00:25:43,160 --> 00:25:46,480 Speaker 1: I said, I am, And what I realized was it's 344 00:25:46,520 --> 00:25:49,600 Speaker 1: a coup. There was actually two cups. I was giving 345 00:25:49,640 --> 00:25:54,439 Speaker 1: them double, so it was a literal cup, but it 346 00:25:54,520 --> 00:26:00,520 Speaker 1: wasn't a measured cup. And so when out of there, 347 00:26:01,960 --> 00:26:06,479 Speaker 1: and I knew that he didn't believe that these dogs 348 00:26:07,359 --> 00:26:11,080 Speaker 1: we're not getting food, but I understood, as I said, 349 00:26:12,400 --> 00:26:15,080 Speaker 1: And the long story short, I cut their food down 350 00:26:15,840 --> 00:26:21,520 Speaker 1: and they lost the weight. And what is interesting is 351 00:26:21,840 --> 00:26:25,520 Speaker 1: this was recent, so I have yet to go back 352 00:26:26,760 --> 00:26:30,080 Speaker 1: and show the vet the weight loss. And what I 353 00:26:30,160 --> 00:26:34,720 Speaker 1: will ask him. I'm so curious, and I hope you know, 354 00:26:36,200 --> 00:26:40,960 Speaker 1: I'm just curious that how many people actually, just like 355 00:26:41,080 --> 00:26:45,400 Speaker 1: with themselves. How many people he asks to take weight 356 00:26:45,440 --> 00:26:49,520 Speaker 1: off their dogs actually do it. And what was interesting 357 00:26:49,640 --> 00:26:53,960 Speaker 1: as well with people said, well, did you slowly cut 358 00:26:54,000 --> 00:26:56,520 Speaker 1: the food back? And it's like, no, I get what 359 00:26:56,560 --> 00:26:59,080 Speaker 1: you're saying. They weren't supposed to have that much to 360 00:26:59,119 --> 00:27:03,360 Speaker 1: begin with, and they're gonna be happier and are happier 361 00:27:03,720 --> 00:27:06,359 Speaker 1: now that they're carrying around less weight all they want. 362 00:27:07,920 --> 00:27:09,920 Speaker 1: They weren't meant to get that much food. They weren't 363 00:27:09,960 --> 00:27:13,480 Speaker 1: meant to carry that weight. This all applies to us, 364 00:27:14,600 --> 00:27:18,720 Speaker 1: and it's not about deprivation. And one final thought on 365 00:27:18,760 --> 00:27:20,720 Speaker 1: all this, and there's so much more. We could talk about, 366 00:27:21,680 --> 00:27:25,760 Speaker 1: so many lessons, but I see ads for putting your 367 00:27:25,800 --> 00:27:30,439 Speaker 1: dog on a diet. And when the vet said you 368 00:27:30,480 --> 00:27:33,080 Speaker 1: need to take weight off your dogs, did he say 369 00:27:33,480 --> 00:27:36,439 Speaker 1: you should go vegan? You should go paleo, you should 370 00:27:36,480 --> 00:27:38,920 Speaker 1: do intermittent fasting with the dogs, you know, starve them 371 00:27:39,000 --> 00:27:45,120 Speaker 1: for long periods of time. No. And you're probably saying, hey, well, Tom, 372 00:27:45,160 --> 00:27:49,760 Speaker 1: they're dogs, they're not people. Point taken, what do you 373 00:27:49,800 --> 00:27:53,040 Speaker 1: think they do? Many of the nutrition studies on and 374 00:27:53,200 --> 00:28:02,240 Speaker 1: exercise mice, things like that different animals calories in, calories 375 00:28:02,280 --> 00:28:08,760 Speaker 1: out their exercise remained the same. I cut back their food, 376 00:28:09,200 --> 00:28:12,200 Speaker 1: they still get all their treats. Didn't cut back the treats, 377 00:28:12,520 --> 00:28:17,240 Speaker 1: just cut back their food. And then let me see here, 378 00:28:18,119 --> 00:28:20,639 Speaker 1: three months or so, they're almost where they need to be. 379 00:28:20,800 --> 00:28:22,760 Speaker 1: And it was just a couple of They were huge. 380 00:28:24,119 --> 00:28:29,639 Speaker 1: All the lessons we need to apply to ourselves that 381 00:28:29,720 --> 00:28:35,800 Speaker 1: are made so complicated when they're not. It's about behaviors. 382 00:28:36,640 --> 00:28:41,560 Speaker 1: It's about calories in and calories out. It's about moving 383 00:28:41,600 --> 00:28:46,160 Speaker 1: throughout the day. It's about not blaming your genetics. It's 384 00:28:46,200 --> 00:28:50,880 Speaker 1: about excessive moderation and giving it time and building good 385 00:28:50,880 --> 00:28:55,480 Speaker 1: habits and if and when possible. I know, I'm fifty one. 386 00:28:56,280 --> 00:28:58,560 Speaker 1: You know, the older we are, the more habits we 387 00:28:58,600 --> 00:29:02,840 Speaker 1: have formed over the decade. It's but if you're a parent, 388 00:29:03,000 --> 00:29:07,440 Speaker 1: especially start your kids with the good habits, don't make 389 00:29:07,480 --> 00:29:11,680 Speaker 1: them extinguish bad ones, and you're not helping in the 390 00:29:11,720 --> 00:29:18,840 Speaker 1: long term by rewarding them continuously, especially with unhealthy foods 391 00:29:18,840 --> 00:29:22,840 Speaker 1: over and over again. That makes you feel better. Tough topics. 392 00:29:23,360 --> 00:29:26,320 Speaker 1: That's what this show is about. And you know what 393 00:29:27,000 --> 00:29:30,200 Speaker 1: the tougher thing is trying to break those habits later 394 00:29:30,240 --> 00:29:32,760 Speaker 1: in life. So let's control what we can, because that's 395 00:29:32,760 --> 00:29:35,920 Speaker 1: what this show is about. All that we can control. 396 00:29:37,840 --> 00:29:42,040 Speaker 1: Thank goodness, Thank goodness that we control how much we 397 00:29:42,080 --> 00:29:44,560 Speaker 1: move what we put into our mouths and our attitudes. 398 00:29:44,800 --> 00:29:48,200 Speaker 1: And as parents, we can help our kids with how 399 00:29:48,280 --> 00:29:51,040 Speaker 1: much they move what they put into their mouths and 400 00:29:51,080 --> 00:29:57,080 Speaker 1: their attitudes and set them up to live their best 401 00:29:57,120 --> 00:30:00,240 Speaker 1: lives because this is all connected. And look of my 402 00:30:00,280 --> 00:30:03,640 Speaker 1: dogs the same way. It's that coming out the right 403 00:30:03,640 --> 00:30:08,520 Speaker 1: way that I look at my kids learned from all 404 00:30:08,520 --> 00:30:12,400 Speaker 1: that's around us. We take the science, we take the anecdotal, 405 00:30:12,800 --> 00:30:15,680 Speaker 1: and we take our dogs, and we learned and we 406 00:30:15,720 --> 00:30:20,400 Speaker 1: apply those theories and practices so that what we can 407 00:30:20,440 --> 00:30:25,200 Speaker 1: live our best lives. If you have not yet rated 408 00:30:25,200 --> 00:30:27,920 Speaker 1: the show, please do so. Come on. Just rate the show. 409 00:30:27,960 --> 00:30:30,440 Speaker 1: It takes two seconds. And if you can comment where 410 00:30:30,440 --> 00:30:33,360 Speaker 1: you're listening, that is always appreciated. Reach out Tom h 411 00:30:33,520 --> 00:30:38,160 Speaker 1: Fit is Instagram as well as Twitter and listen. I'm 412 00:30:38,200 --> 00:30:43,680 Speaker 1: posting food myself workouts on Instagram. Twitter not as frequent, 413 00:30:43,760 --> 00:30:46,600 Speaker 1: but I'm I'm tweeting as well, Facebook pages all that 414 00:30:46,680 --> 00:30:48,960 Speaker 1: kind of stuff, And you can go to Fitness Disrupted 415 00:30:49,000 --> 00:30:51,880 Speaker 1: dot com as well. Reach out to me through there. 416 00:30:52,160 --> 00:30:54,640 Speaker 1: I love to hear your comments questions. I will answer 417 00:30:54,640 --> 00:30:58,560 Speaker 1: your questions in listener mail bag episodes. And finally, new 418 00:30:58,560 --> 00:31:01,600 Speaker 1: book out, The Micro Workout Plan, if you have it 419 00:31:01,840 --> 00:31:04,480 Speaker 1: and haven't reviewed it yet on Amazon, that would also 420 00:31:04,600 --> 00:31:08,320 Speaker 1: be greatly appreciated. And thank you for listening. And again, 421 00:31:08,360 --> 00:31:11,520 Speaker 1: I know we're not perfect, no one's perfect, but it's 422 00:31:11,560 --> 00:31:14,400 Speaker 1: the defense mechanisms that keep us from bettering ourselves, bettering 423 00:31:14,400 --> 00:31:17,560 Speaker 1: our families, and bettering our dogs. Thank you for listening. 424 00:31:18,000 --> 00:31:22,800 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 425 00:31:27,440 --> 00:31:31,040 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 426 00:31:31,120 --> 00:31:33,960 Speaker 1: more podcasts from my Heart Radio, visit the I heart 427 00:31:34,040 --> 00:31:37,440 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 428 00:31:37,480 --> 00:31:38,240 Speaker 1: favorite shows.