1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,159 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:18,320 --> 00:00:23,640 Speaker 1: truly no, I am doing exactly what I was meant 4 00:00:23,720 --> 00:00:27,760 Speaker 1: to do because I get so excited to do these shows, 5 00:00:29,000 --> 00:00:33,319 Speaker 1: and I am constantly falling down the rabbit hole when 6 00:00:33,360 --> 00:00:39,200 Speaker 1: I'm researching the topics for these shows, because there's so 7 00:00:39,280 --> 00:00:43,480 Speaker 1: much out there. There's so much out there, and it's 8 00:00:43,560 --> 00:00:48,040 Speaker 1: and it's exciting. It's exciting when you're armed with the facts, 9 00:00:49,360 --> 00:00:53,400 Speaker 1: and when the facts in my business are going to 10 00:00:53,560 --> 00:00:56,760 Speaker 1: help you have your best life. I like to think 11 00:00:57,200 --> 00:01:01,400 Speaker 1: the product I bring to you is pretty darn important. 12 00:01:02,000 --> 00:01:04,520 Speaker 1: And I get excited to find the truth and the 13 00:01:04,640 --> 00:01:10,840 Speaker 1: science and to go deep, to go deep. And today's 14 00:01:10,840 --> 00:01:14,319 Speaker 1: show is one of those shows, as most of them are, 15 00:01:14,319 --> 00:01:18,240 Speaker 1: but somewhere just even more exciting when you really look 16 00:01:18,240 --> 00:01:20,600 Speaker 1: at the studies and the information and where it came 17 00:01:20,680 --> 00:01:24,600 Speaker 1: from and what's today's show about. I received a handful 18 00:01:24,800 --> 00:01:27,959 Speaker 1: of the same of the same question from a handful 19 00:01:27,959 --> 00:01:32,240 Speaker 1: of people, how do you find your perfect weight to 20 00:01:32,280 --> 00:01:34,039 Speaker 1: People were saying how do I how do I find that? Wait? 21 00:01:34,120 --> 00:01:37,959 Speaker 1: What what number am I supposed to be? I said? 22 00:01:38,040 --> 00:01:41,959 Speaker 1: Oh wow, it's time for that show. It's time for 23 00:01:42,040 --> 00:01:49,760 Speaker 1: that show. And let me start by qualifying this topic, 24 00:01:50,360 --> 00:01:56,600 Speaker 1: as I always do, we are going to separate the topic. 25 00:01:58,920 --> 00:02:04,080 Speaker 1: This is not about happy enus, self esteem, self worth. 26 00:02:04,360 --> 00:02:08,359 Speaker 1: You should have all of those things regardless of your weight. 27 00:02:10,919 --> 00:02:16,960 Speaker 1: This is about health and longevity. And what's really interesting 28 00:02:18,600 --> 00:02:24,160 Speaker 1: is that we focus on overweight but the research I'm 29 00:02:24,200 --> 00:02:26,760 Speaker 1: going to give you and where these numbers originally came from. 30 00:02:26,800 --> 00:02:34,400 Speaker 1: Being underweight was a huge issue and being a little 31 00:02:34,440 --> 00:02:38,400 Speaker 1: heavier was a good thing. This is the science, this 32 00:02:38,480 --> 00:02:42,400 Speaker 1: is the history. So how do you find your perfect weight? 33 00:02:42,440 --> 00:02:45,000 Speaker 1: What is that number? What are you going to look at? 34 00:02:45,320 --> 00:02:49,880 Speaker 1: And most importantly, where did those numbers come from? That 35 00:02:50,040 --> 00:02:53,680 Speaker 1: is going to surprise most of you. Many of you 36 00:02:53,720 --> 00:02:59,520 Speaker 1: probably have some idea, some idea where it came from, 37 00:02:59,560 --> 00:03:04,919 Speaker 1: but it's not really the medical community. There they were 38 00:03:05,160 --> 00:03:10,079 Speaker 1: and are involved, obviously, but that's not what you think. 39 00:03:11,720 --> 00:03:14,120 Speaker 1: It's not what you think, and so it's really important 40 00:03:14,160 --> 00:03:21,519 Speaker 1: that we know where these guidelines came from and come from. Specifically, 41 00:03:21,560 --> 00:03:26,400 Speaker 1: talking now about the height way charts, You're okay, I'm 42 00:03:26,720 --> 00:03:31,760 Speaker 1: X height, what should my weight be? And where am 43 00:03:31,800 --> 00:03:35,200 Speaker 1: I going to go? Look for that information and where 44 00:03:35,240 --> 00:03:39,880 Speaker 1: did that information come from? Where it came from. It's 45 00:03:39,960 --> 00:03:43,080 Speaker 1: really interesting. All right, quick break, we'll be right back. 46 00:03:43,240 --> 00:03:47,520 Speaker 1: How do you find your perfect I'm gonna throw out 47 00:03:47,560 --> 00:03:51,280 Speaker 1: that term perfect. You're gonna qualify it, be more specific. 48 00:03:52,120 --> 00:04:06,400 Speaker 1: It's about healthy. Wait, we'll be right back. Yeah, and 49 00:04:06,560 --> 00:04:13,160 Speaker 1: we are back talking about finding your perfect weight, as 50 00:04:13,200 --> 00:04:18,480 Speaker 1: the title suggests. But there is no perfect and there's 51 00:04:18,520 --> 00:04:24,600 Speaker 1: a range. But when we talk about ideal, perfect, correct 52 00:04:24,760 --> 00:04:31,800 Speaker 1: whatever term again divorcing the whole topic, that is conflated, 53 00:04:32,080 --> 00:04:38,200 Speaker 1: and it is a really, really really bad conflation. Is 54 00:04:38,240 --> 00:04:43,880 Speaker 1: that the right term about happiness, liking yourself and what 55 00:04:43,920 --> 00:04:48,719 Speaker 1: you weigh? Okay? And I find it kind of offensive 56 00:04:48,760 --> 00:04:51,720 Speaker 1: because oftentimes, you know, back in the day, when I 57 00:04:51,800 --> 00:04:57,160 Speaker 1: contributed to all these magazines, especially the women's magazines, they 58 00:04:57,200 --> 00:05:01,599 Speaker 1: were the ones pushing this ideal a type and unhealthy 59 00:05:01,600 --> 00:05:07,839 Speaker 1: body type. And then, be quite honest, as I always am, 60 00:05:08,240 --> 00:05:10,880 Speaker 1: then the ads within those magazines were often for fat 61 00:05:10,920 --> 00:05:13,760 Speaker 1: diets and weight loss and and questionable products at best. 62 00:05:15,200 --> 00:05:19,760 Speaker 1: But the two topics are and have to be completely separate. 63 00:05:20,040 --> 00:05:25,400 Speaker 1: We're talking about health, we're talking about science, and we're 64 00:05:25,400 --> 00:05:28,440 Speaker 1: talking about your healthiest weight, How do you find that number? 65 00:05:28,480 --> 00:05:31,000 Speaker 1: What's the number you're supposed to be to live your 66 00:05:31,040 --> 00:05:36,640 Speaker 1: best life? The object of my show and everything I do, 67 00:05:36,839 --> 00:05:41,280 Speaker 1: my books, everything, that's the goal to live your longest 68 00:05:42,040 --> 00:05:46,400 Speaker 1: and to live your happiest. So it's not just about longevity, 69 00:05:46,520 --> 00:05:52,520 Speaker 1: it's about those quality years as well. That's what we're 70 00:05:52,520 --> 00:05:54,560 Speaker 1: talking about here. How do you find that way? Where? 71 00:05:54,560 --> 00:05:59,720 Speaker 1: Where is that number? And where did that number come from? 72 00:05:59,760 --> 00:06:03,480 Speaker 1: All right? Right? And I have to bring it up 73 00:06:03,800 --> 00:06:09,320 Speaker 1: because it's so powerful or should be that when people 74 00:06:09,360 --> 00:06:12,000 Speaker 1: say it doesn't matter, you can be healthy at anyway. No, 75 00:06:13,040 --> 00:06:21,040 Speaker 1: not true, Not true. Your weight is extremely strongly correlated 76 00:06:21,080 --> 00:06:28,440 Speaker 1: with various adverse health conditions, and that's underweight and overweight, 77 00:06:28,520 --> 00:06:31,640 Speaker 1: as we will see too, And that's where the history starts. 78 00:06:31,880 --> 00:06:36,800 Speaker 1: As I alluded to with the intro, there is a 79 00:06:36,800 --> 00:06:40,840 Speaker 1: healthy weight and it's a range and it's different for everyone. 80 00:06:43,560 --> 00:06:47,320 Speaker 1: But I've done the show on B M I and 81 00:06:47,360 --> 00:06:50,560 Speaker 1: how that is one way they look at it. And 82 00:06:50,600 --> 00:06:53,359 Speaker 1: this ties into the charts we're going to talk about 83 00:06:55,640 --> 00:07:00,560 Speaker 1: height and weight. There is a place we all want 84 00:07:00,560 --> 00:07:02,080 Speaker 1: to be, but how do you find that? And how 85 00:07:02,120 --> 00:07:04,520 Speaker 1: do you know when you're there? All right? I'm gonna 86 00:07:04,520 --> 00:07:11,239 Speaker 1: go right to an incredible article titled from Average to Ideal, 87 00:07:11,840 --> 00:07:15,720 Speaker 1: the evolution of the Height Weight Table in the United 88 00:07:15,760 --> 00:07:21,040 Speaker 1: States y six. This was back in two thousand seven, 89 00:07:21,200 --> 00:07:29,080 Speaker 1: Social science history. Amazing and I'm gonna read you three paragraphs, 90 00:07:30,440 --> 00:07:34,480 Speaker 1: just incredible the history where these numbers came from. And 91 00:07:34,600 --> 00:07:38,040 Speaker 1: let me just jump ahead and start the discussion and 92 00:07:38,040 --> 00:07:43,160 Speaker 1: where it's going to go. It's about insurance. It's about insurance, 93 00:07:44,080 --> 00:07:48,280 Speaker 1: life insurance, not the medical community. Over the years, as 94 00:07:48,320 --> 00:07:53,400 Speaker 1: this article shows illustrates, the two finally came together. But 95 00:07:53,480 --> 00:07:59,040 Speaker 1: the height weight charts life insurance. And it's incredible when 96 00:07:59,080 --> 00:08:04,040 Speaker 1: you study and read this because again you would think, oh, 97 00:08:04,120 --> 00:08:06,840 Speaker 1: it's doctors in the medical community that want people to 98 00:08:06,880 --> 00:08:08,960 Speaker 1: live longer, and so they're the ones that are going 99 00:08:09,000 --> 00:08:11,560 Speaker 1: to put out all of this great information to help 100 00:08:11,640 --> 00:08:14,720 Speaker 1: you live your best life. No, no, you know what 101 00:08:14,760 --> 00:08:18,040 Speaker 1: it was. It is again combination of the two now. 102 00:08:18,840 --> 00:08:23,240 Speaker 1: But the life insurance companies want what money and they 103 00:08:23,280 --> 00:08:26,480 Speaker 1: want you to live as long as possible so you 104 00:08:26,560 --> 00:08:31,760 Speaker 1: can keep paying your premiums as long as possible. And 105 00:08:31,880 --> 00:08:37,280 Speaker 1: that's where this all started. And they we're putting out 106 00:08:37,320 --> 00:08:40,520 Speaker 1: information to help people live longer so that they could 107 00:08:40,520 --> 00:08:44,360 Speaker 1: pay longer and the insurance companies could make more money. 108 00:08:46,400 --> 00:08:48,640 Speaker 1: And then again yes, over the years they started to 109 00:08:49,080 --> 00:08:53,120 Speaker 1: connect to the medical community for the research, but ultimately 110 00:08:53,200 --> 00:08:56,360 Speaker 1: the insurance companies were trying to get the best data 111 00:08:56,679 --> 00:09:01,679 Speaker 1: so that they could best classify people and figure out 112 00:09:01,679 --> 00:09:09,560 Speaker 1: what the premium should be based on what showed them 113 00:09:09,600 --> 00:09:14,600 Speaker 1: who was going to live the longest. What were those factors? All? Right? 114 00:09:15,520 --> 00:09:18,160 Speaker 1: So interesting? Let me get right to it. Here we 115 00:09:18,200 --> 00:09:21,520 Speaker 1: go from average to ideal. The evolution of the height 116 00:09:21,520 --> 00:09:25,120 Speaker 1: weight table in the United States. This article examines the 117 00:09:25,200 --> 00:09:29,079 Speaker 1: historical origins of the notion of ideal body weight by 118 00:09:29,120 --> 00:09:31,920 Speaker 1: tracing the evolution of the gender specific height and weight 119 00:09:31,960 --> 00:09:34,800 Speaker 1: table in the United States from eighteen thirty six to 120 00:09:34,920 --> 00:09:38,800 Speaker 1: ninety three, so the true origins fewer than two hundred 121 00:09:38,880 --> 00:09:42,240 Speaker 1: years ago. Weight was not regarded as an important health issue. 122 00:09:42,800 --> 00:09:45,199 Speaker 1: At the turn of the twentieth century, Low body weight, 123 00:09:45,320 --> 00:09:49,599 Speaker 1: not to overweight, was the leading concern of medical practitioners. 124 00:09:50,240 --> 00:09:54,280 Speaker 1: With the rise of actuarial science, weight became a criterion 125 00:09:54,400 --> 00:09:59,640 Speaker 1: insurance company used to assess risk. Used originally as a 126 00:09:59,640 --> 00:10:04,000 Speaker 1: tool who facilitate the standardization of the medical selection process. 127 00:10:04,480 --> 00:10:09,880 Speaker 1: Throughout the life insurance industry. These tables later operationalized the 128 00:10:09,960 --> 00:10:14,040 Speaker 1: notion of ideal weight and became recommended guidelines for body weights. 129 00:10:14,400 --> 00:10:17,360 Speaker 1: The height and weight table was transformed from a two 130 00:10:17,440 --> 00:10:22,400 Speaker 1: of the trade into a means of practicing social regulation. Interesting, 131 00:10:23,600 --> 00:10:26,920 Speaker 1: all right, and here's the history part of it. The 132 00:10:26,960 --> 00:10:30,400 Speaker 1: first height and weight table, constructed by the Belgian mathematician 133 00:10:30,440 --> 00:10:33,200 Speaker 1: I'm not going to try to pronounce his name, appeared 134 00:10:33,280 --> 00:10:37,240 Speaker 1: in eighteen thirty six, but proved impractical because it listed 135 00:10:37,280 --> 00:10:40,720 Speaker 1: only one average height and weight for each year of 136 00:10:40,800 --> 00:10:46,080 Speaker 1: age representative. Similarly, in eighteen forty six, John Hutchinson, a 137 00:10:46,120 --> 00:10:50,040 Speaker 1: British surgeon, published a table of the average weights of 138 00:10:50,400 --> 00:10:54,040 Speaker 1: thirty year old men for each inch of height from 139 00:10:54,080 --> 00:10:57,280 Speaker 1: five ft one inch to six ft. While this table 140 00:10:57,360 --> 00:11:00,480 Speaker 1: was used throughout the life insurance industry as a guide 141 00:11:00,520 --> 00:11:05,000 Speaker 1: to evaluate applicants, revisions were made based on medical experience. 142 00:11:05,000 --> 00:11:09,720 Speaker 1: So again the two world started coming together. For example, 143 00:11:09,960 --> 00:11:14,360 Speaker 1: Menturn Post and Isaac Kip, medical examiners for the Mutual 144 00:11:14,440 --> 00:11:17,560 Speaker 1: Life Insurance Company of New York, constructed a table for 145 00:11:17,640 --> 00:11:22,360 Speaker 1: American men, departing from the English standards set by Hutchinson, 146 00:11:22,760 --> 00:11:26,400 Speaker 1: and offered what the best authorities regard as the most 147 00:11:26,520 --> 00:11:33,040 Speaker 1: desirable proportion of height of individuals to their weight. These 148 00:11:33,080 --> 00:11:36,559 Speaker 1: early tables revealed some of the limitations brought on by 149 00:11:36,600 --> 00:11:41,560 Speaker 1: the paucity of data and variety of medical experience. Each 150 00:11:41,559 --> 00:11:45,199 Speaker 1: company relied on its own data to produce an individualized 151 00:11:45,240 --> 00:11:50,560 Speaker 1: standard for evaluating life insurance applicants. So all over the 152 00:11:50,559 --> 00:11:53,360 Speaker 1: place tables you can see, you can find so many 153 00:11:53,400 --> 00:11:59,200 Speaker 1: today it goes on. A more uniform approach was not 154 00:11:59,360 --> 00:12:03,200 Speaker 1: possible until eighteen eighty nine when both the Actual Warial 155 00:12:03,360 --> 00:12:07,480 Speaker 1: Society of America and the Association of Life Insurance Medical 156 00:12:07,559 --> 00:12:10,720 Speaker 1: Directors of America were founded. So now it's coming together, 157 00:12:11,040 --> 00:12:16,079 Speaker 1: allowing medical directors and actuaries throughout the industry to share 158 00:12:16,200 --> 00:12:20,280 Speaker 1: data and exchange ideas. That's a good thing, right then, 159 00:12:20,520 --> 00:12:25,120 Speaker 1: at a pivotal moment in the Association of Life Insurance 160 00:12:25,160 --> 00:12:29,840 Speaker 1: Medical Directors of America appointed George our Shepherd, medical director 161 00:12:29,920 --> 00:12:33,640 Speaker 1: of the Connecticut Mutual Life Insurance Company, as the chair 162 00:12:34,200 --> 00:12:37,520 Speaker 1: of a committee designated to create a standard industry wide 163 00:12:37,520 --> 00:12:41,200 Speaker 1: height and weight table. Over the next few decades, life 164 00:12:41,240 --> 00:12:44,760 Speaker 1: insurance companies combined medical experience. Again, there we go, good 165 00:12:44,760 --> 00:12:49,559 Speaker 1: thing and actual warial data to construct standardized height and 166 00:12:49,600 --> 00:12:56,160 Speaker 1: weight tables. According to brand Earth Simmons, chief medical director 167 00:12:56,360 --> 00:12:59,000 Speaker 1: of the Mutual Life Insurance Company of New York, at 168 00:12:59,000 --> 00:13:02,040 Speaker 1: the turn of the twentieth century, the life insurance industry 169 00:13:02,120 --> 00:13:06,880 Speaker 1: was responsible for the growing commercial significance of weight in 170 00:13:06,960 --> 00:13:10,520 Speaker 1: relation to height. Let me say that again, the life 171 00:13:10,559 --> 00:13:15,080 Speaker 1: insurance industry was responsible for the growing commercial significance of 172 00:13:15,160 --> 00:13:18,520 Speaker 1: weight in relation to height. By the nineteen forties and 173 00:13:18,600 --> 00:13:21,720 Speaker 1: hour getting closer to today, the height and weight table 174 00:13:21,880 --> 00:13:26,280 Speaker 1: was transformed from a record of national averages of weight 175 00:13:26,640 --> 00:13:30,480 Speaker 1: in relation to age, sex, and height to the guide 176 00:13:30,480 --> 00:13:34,680 Speaker 1: for ideal weight. Height and weight tables, developed and periodically 177 00:13:34,720 --> 00:13:38,080 Speaker 1: revised by the Metropolitan Life Insurance Company had a steady 178 00:13:38,120 --> 00:13:45,120 Speaker 1: presence in medical reference books throughout the twenty century. I 179 00:13:45,120 --> 00:13:49,000 Speaker 1: could do hours on this article and others, but I 180 00:13:49,040 --> 00:13:53,199 Speaker 1: wanted you to get the gist the history where it 181 00:13:53,280 --> 00:13:57,040 Speaker 1: started and where it kind of continues, and such an 182 00:13:57,080 --> 00:14:02,320 Speaker 1: interesting phenomenon that it was life insurance companies trying to 183 00:14:02,400 --> 00:14:05,360 Speaker 1: keep people alive to pay more money that had invested 184 00:14:05,440 --> 00:14:10,160 Speaker 1: interest in keeping people alive. And this is where I 185 00:14:10,240 --> 00:14:14,480 Speaker 1: understand those of you who you know are truly you know, 186 00:14:14,600 --> 00:14:16,880 Speaker 1: have an issue with the medical community that it's not 187 00:14:16,960 --> 00:14:19,800 Speaker 1: health care, it's sick care. True to an extent, there's 188 00:14:19,800 --> 00:14:23,600 Speaker 1: always a little bit of truth, right, But how interesting that, Yes, 189 00:14:23,640 --> 00:14:27,680 Speaker 1: the world's came together, the insurance and the medical but 190 00:14:27,760 --> 00:14:29,520 Speaker 1: this is where it all started, and this is where 191 00:14:29,600 --> 00:14:33,600 Speaker 1: many of those charts are from, depending on which ones 192 00:14:33,640 --> 00:14:38,440 Speaker 1: you look at. And so the insurance companies were looking 193 00:14:38,480 --> 00:14:41,080 Speaker 1: at big groups of people. I'm not gonna go into 194 00:14:41,120 --> 00:14:46,440 Speaker 1: it here to see who lived the longut and why, 195 00:14:46,800 --> 00:14:52,560 Speaker 1: and height and weight were obviously part of that. You know, 196 00:14:52,680 --> 00:14:55,840 Speaker 1: when you look at life insurance, one of the key 197 00:14:55,920 --> 00:14:58,960 Speaker 1: metrics that is used is a height and weight table. 198 00:14:59,560 --> 00:15:02,640 Speaker 1: And why would they care. They want to make money. 199 00:15:02,920 --> 00:15:04,600 Speaker 1: They want to see who's gonna live the longest and 200 00:15:04,720 --> 00:15:11,920 Speaker 1: what factors influence that statistics and science and yes this 201 00:15:11,960 --> 00:15:13,760 Speaker 1: is a truth, this is science when it comes to 202 00:15:13,880 --> 00:15:18,160 Speaker 1: overweight and underweight. Poor height and weight can what lead 203 00:15:18,200 --> 00:15:23,280 Speaker 1: to numerous serious health conditions. Talked about this on the 204 00:15:23,320 --> 00:15:25,760 Speaker 1: show over and over and over again. We'll continue to 205 00:15:26,640 --> 00:15:31,400 Speaker 1: high blood pressure, heart disease, diabetes, numerous cancer, stroke and more. 206 00:15:32,440 --> 00:15:35,720 Speaker 1: And all of that does what equates too greater risk 207 00:15:35,800 --> 00:15:38,080 Speaker 1: for a life insurance company. So we don't throw these 208 00:15:38,160 --> 00:15:40,960 Speaker 1: numbers out. That's where I'm getting to. I'll throw these 209 00:15:41,000 --> 00:15:44,920 Speaker 1: numbers out. There's there's science and statistics to them. But 210 00:15:45,080 --> 00:15:48,040 Speaker 1: let's look at the numbers when we come back from 211 00:15:48,040 --> 00:15:50,000 Speaker 1: a break, all right. So I'm gonna give you those 212 00:15:50,120 --> 00:15:52,520 Speaker 1: ranges and show you how I don't even fall into them. 213 00:15:52,920 --> 00:15:54,920 Speaker 1: And I've done the show on b M. I not 214 00:15:54,960 --> 00:15:56,600 Speaker 1: gonna really go into that here, but we're just gonna 215 00:15:56,600 --> 00:15:58,880 Speaker 1: talk about the tables and the ranges and then how 216 00:15:58,960 --> 00:16:00,960 Speaker 1: you figure out where you're sposed to be? All right, 217 00:16:01,000 --> 00:16:17,400 Speaker 1: quick break, we'll be right back all right, talking about Wait, 218 00:16:17,480 --> 00:16:20,040 Speaker 1: how do you figure out where you're supposed to be? 219 00:16:20,440 --> 00:16:23,800 Speaker 1: And yes, always have to start with we want to 220 00:16:23,840 --> 00:16:27,440 Speaker 1: be our healthiest weight. There is no perfect weight, but 221 00:16:27,520 --> 00:16:30,120 Speaker 1: there is a weight that your body wants to be. 222 00:16:31,760 --> 00:16:36,400 Speaker 1: It's healthiest at poorly constructed sentence, but that was it. 223 00:16:37,680 --> 00:16:43,320 Speaker 1: So tables, actuarial tables, life insurance, and medical research there 224 00:16:43,320 --> 00:16:47,960 Speaker 1: as well, obviously, but it's all over the place. So 225 00:16:48,080 --> 00:16:49,600 Speaker 1: let me just go back to B M I for 226 00:16:49,640 --> 00:16:51,480 Speaker 1: a second. I'm five nine, for those of you want 227 00:16:51,520 --> 00:16:55,720 Speaker 1: to know, not tall, and my weight fluctuates based on 228 00:16:56,080 --> 00:16:58,320 Speaker 1: you know how much I'm strength training and if I'm 229 00:16:58,360 --> 00:17:03,000 Speaker 1: training for a race essentially, and at five nine b 230 00:17:03,240 --> 00:17:09,199 Speaker 1: M I is crazy, right, So underweight they also have 231 00:17:09,320 --> 00:17:11,320 Speaker 1: by the way, classification, so you have your b M I, 232 00:17:11,400 --> 00:17:14,200 Speaker 1: which is you know, underweight is eighteen and a half 233 00:17:14,800 --> 00:17:16,600 Speaker 1: below eighteen and a half, I should say, But they 234 00:17:16,640 --> 00:17:20,560 Speaker 1: also have a weight in um in pounds four pounds 235 00:17:20,640 --> 00:17:24,960 Speaker 1: or less. So right now I am at a low 236 00:17:25,040 --> 00:17:27,359 Speaker 1: weight for me as I get ready for a race. 237 00:17:27,560 --> 00:17:30,119 Speaker 1: I was up in the one which is pretty much 238 00:17:30,119 --> 00:17:32,200 Speaker 1: the highest I've ever been ran across the Grand Canyon. 239 00:17:33,160 --> 00:17:39,320 Speaker 1: Extra body fat, absolutely lots of muscle, but heavy and 240 00:17:40,200 --> 00:17:45,280 Speaker 1: according to this that's overweight. Now my body fat, yes, 241 00:17:45,440 --> 00:17:47,600 Speaker 1: was a little higher than normal, but there was a 242 00:17:47,600 --> 00:17:49,679 Speaker 1: lot of muscle, And as I talked about in that 243 00:17:49,760 --> 00:17:52,600 Speaker 1: prior podcast, that's where b M I is flawed. But 244 00:17:52,680 --> 00:17:55,720 Speaker 1: it unfortunately works for the vast majority of the population 245 00:17:55,760 --> 00:17:59,240 Speaker 1: because most people aren't doing the strength training or have 246 00:17:59,800 --> 00:18:04,560 Speaker 1: the amount of muscle that makes this value not work. 247 00:18:05,119 --> 00:18:08,760 Speaker 1: It works for the for more people then it doesn't. 248 00:18:10,440 --> 00:18:14,040 Speaker 1: But it's it's there's a range. Okay, So right now, 249 00:18:14,240 --> 00:18:18,840 Speaker 1: even right now I am one seventy two. Again, that's 250 00:18:18,880 --> 00:18:22,320 Speaker 1: low for me. When I really race, I should be 251 00:18:23,119 --> 00:18:28,320 Speaker 1: who knows at this age, but one sixty six maybe 252 00:18:29,320 --> 00:18:34,399 Speaker 1: and still overweight b M. I basically oh two is 253 00:18:34,400 --> 00:18:40,719 Speaker 1: overweight to them. Okay, so flawed. Not for everyone, but 254 00:18:42,040 --> 00:18:44,680 Speaker 1: it's flawed. And now there's the range within that which 255 00:18:44,720 --> 00:18:49,320 Speaker 1: is pretty big. So another chart I pulled at five nine, 256 00:18:49,640 --> 00:18:53,720 Speaker 1: they have for women one to one sixty and for 257 00:18:53,960 --> 00:19:06,520 Speaker 1: men one seventy. That's the weight range. Now we're starting 258 00:19:06,560 --> 00:19:09,560 Speaker 1: to learn where these numbers come from. And yes, there 259 00:19:09,640 --> 00:19:14,800 Speaker 1: is science involved, but there's also other factors, and there's 260 00:19:14,840 --> 00:19:21,879 Speaker 1: this huge range. And like so many topics here on 261 00:19:21,960 --> 00:19:26,119 Speaker 1: fitness disrupted when it comes to exercise and nutrition, we 262 00:19:26,240 --> 00:19:29,240 Speaker 1: look at the science, and we look at where the 263 00:19:29,359 --> 00:19:34,240 Speaker 1: numbers come from, and then we use common sense. And 264 00:19:34,320 --> 00:19:38,160 Speaker 1: it's that third component that is so often left out 265 00:19:38,160 --> 00:19:45,880 Speaker 1: of the discussion. Science isn't perfect. Okay, it's not perfect, 266 00:19:46,760 --> 00:19:48,720 Speaker 1: but we were always going to look at it and 267 00:19:48,720 --> 00:19:51,119 Speaker 1: we're gonna see what it says and what it teaches us. 268 00:19:51,160 --> 00:19:56,640 Speaker 1: And where where there's overwhelming, you know, evidence of something. 269 00:19:56,920 --> 00:20:02,000 Speaker 1: But even then you go, okay, so what's the answer. 270 00:20:03,080 --> 00:20:05,679 Speaker 1: What did I say to these people that asked me recently? 271 00:20:05,680 --> 00:20:09,120 Speaker 1: And it's a question I have gotten for decades. Perfect wait, 272 00:20:09,359 --> 00:20:11,600 Speaker 1: let me give you a quick story, and I've given 273 00:20:11,640 --> 00:20:16,080 Speaker 1: it before. But many years ago, training hard for iron 274 00:20:16,080 --> 00:20:19,080 Speaker 1: Man's was going fast and had just had a good 275 00:20:19,160 --> 00:20:21,359 Speaker 1: race iron Man Florida and said, okay, I want to 276 00:20:21,400 --> 00:20:24,560 Speaker 1: go faster, and the lighter you are, the faster you go. 277 00:20:25,320 --> 00:20:30,320 Speaker 1: Very simple, force equals mass times acceleration. But there's as 278 00:20:30,359 --> 00:20:33,160 Speaker 1: this research show, you'd be too late for many reasons. 279 00:20:33,480 --> 00:20:36,080 Speaker 1: And by the way, the underweight thing was disease back 280 00:20:36,119 --> 00:20:38,879 Speaker 1: in the day. You are so much more susceptible to 281 00:20:38,920 --> 00:20:42,880 Speaker 1: disease at that being underweight, and I'm gonna go into 282 00:20:42,920 --> 00:20:44,680 Speaker 1: that more. There's so much more here for another show. 283 00:20:44,760 --> 00:20:48,720 Speaker 1: But I decided, after going fast iron Man Florida, I 284 00:20:48,760 --> 00:20:50,920 Speaker 1: was going to do another iron Man pretty soon. Iron 285 00:20:50,920 --> 00:20:55,800 Speaker 1: Man Malaysia amazing experience, and I really dieted down and 286 00:20:55,840 --> 00:20:59,399 Speaker 1: I picked an arbitrary number. They had a five minute, 287 00:20:59,440 --> 00:21:03,000 Speaker 1: which for me is crazy, and I hit that number 288 00:21:03,920 --> 00:21:07,520 Speaker 1: and suffice it to say, it was way too light 289 00:21:08,240 --> 00:21:10,720 Speaker 1: and I had one of the most challenging races of 290 00:21:10,760 --> 00:21:13,840 Speaker 1: my life. Not not even in Malaysia was not as 291 00:21:13,880 --> 00:21:18,240 Speaker 1: bad as as being underweight. For me, and so I 292 00:21:18,320 --> 00:21:24,040 Speaker 1: learned a valuable lesson that you don't pick an arbitrary number. 293 00:21:26,240 --> 00:21:30,040 Speaker 1: That's the answer. It depends how many times do we 294 00:21:30,160 --> 00:21:32,160 Speaker 1: end up there on this show. It depends when someone 295 00:21:32,200 --> 00:21:35,320 Speaker 1: asked me a question. It depends depends on so many things. 296 00:21:35,600 --> 00:21:37,679 Speaker 1: And let me go back to where we started this 297 00:21:37,720 --> 00:21:41,679 Speaker 1: whole show, right perfect, What is the perfect way? What 298 00:21:41,720 --> 00:21:44,160 Speaker 1: does that mean to you? Is that an aesthetic thing? 299 00:21:44,280 --> 00:21:45,879 Speaker 1: How you look in the mirror, is it how you 300 00:21:45,920 --> 00:21:49,159 Speaker 1: fit into clothes? Is it how you feel? Is it 301 00:21:49,200 --> 00:21:53,040 Speaker 1: how you perform? Are you someone who's competing, you know, professionally, 302 00:21:53,320 --> 00:21:56,160 Speaker 1: or you know, at a high amateur level, or recreationally 303 00:21:56,240 --> 00:22:02,240 Speaker 1: for fun. So perfect is ticking off all of those boxes, 304 00:22:03,680 --> 00:22:09,879 Speaker 1: the least important being the aesthetic. For the vast majority 305 00:22:09,880 --> 00:22:12,200 Speaker 1: of us who want to be healthy, skinny does not 306 00:22:12,320 --> 00:22:15,440 Speaker 1: mean healthy. I say I say this over and over 307 00:22:15,520 --> 00:22:18,200 Speaker 1: on the show. We want to be at our healthiest 308 00:22:18,200 --> 00:22:25,560 Speaker 1: weights within those ranges. Sometimes because I fall outside those 309 00:22:25,680 --> 00:22:28,600 Speaker 1: ranges most of the time, even when I'm at my lightest. 310 00:22:29,480 --> 00:22:33,520 Speaker 1: This is not something you hear pretty much anywhere else. 311 00:22:34,560 --> 00:22:36,520 Speaker 1: The advice I'm going to give you about it depends 312 00:22:36,560 --> 00:22:39,640 Speaker 1: how do you do it? You do what you're supposed 313 00:22:39,640 --> 00:22:43,480 Speaker 1: to do. You do what you're supposed to do. You 314 00:22:44,080 --> 00:22:48,359 Speaker 1: start eating healthier, you exercise more, you focus on the 315 00:22:48,400 --> 00:22:52,040 Speaker 1: mental side of your life, the positive outlook, all of 316 00:22:52,080 --> 00:22:55,399 Speaker 1: those things, and your body will tell you where you 317 00:22:55,440 --> 00:22:58,240 Speaker 1: want to be. I now kind of know that number. 318 00:22:58,280 --> 00:23:03,320 Speaker 1: That number for me after years of doing this is 319 00:23:03,359 --> 00:23:08,560 Speaker 1: about it might not be for this next race, and 320 00:23:08,600 --> 00:23:10,480 Speaker 1: how do I know that? This is why I talk 321 00:23:10,520 --> 00:23:14,080 Speaker 1: about getting on the scale for different reasons. Yes, I 322 00:23:14,160 --> 00:23:16,000 Speaker 1: like to get on a scale when I'm training for 323 00:23:16,000 --> 00:23:18,159 Speaker 1: a race to see that weight loss that takes time 324 00:23:18,560 --> 00:23:21,399 Speaker 1: and is slow and everything like that. But one of 325 00:23:21,440 --> 00:23:25,840 Speaker 1: the main reasons is to learn about my body. And 326 00:23:26,000 --> 00:23:31,040 Speaker 1: I now know my range based on how much wine 327 00:23:31,040 --> 00:23:32,879 Speaker 1: I'm still going to drink, how much I'm going to 328 00:23:33,000 --> 00:23:37,040 Speaker 1: enjoy life. Am I exercising? I'm honest with myself, all right, 329 00:23:37,040 --> 00:23:40,080 Speaker 1: I'm putting in the training. Okay, yeah, I'm pretty much 330 00:23:41,440 --> 00:23:43,679 Speaker 1: of the time. I'm fueling myself the way should at 331 00:23:43,720 --> 00:23:46,800 Speaker 1: the time, I'm enjoying myself. And then I look at 332 00:23:46,800 --> 00:23:52,280 Speaker 1: that number after weeks and right when I get to 333 00:23:52,359 --> 00:23:54,840 Speaker 1: that race weight and I said, how do I feel? 334 00:23:54,880 --> 00:23:57,399 Speaker 1: Am I tired? Do I have the energy I need. Okay, 335 00:23:57,440 --> 00:24:01,679 Speaker 1: I may have to go up a little weight. You 336 00:24:01,720 --> 00:24:06,600 Speaker 1: will find it. You will find it, but you have 337 00:24:06,720 --> 00:24:11,760 Speaker 1: to do the healthy behaviors first. This is where the 338 00:24:11,800 --> 00:24:19,160 Speaker 1: onus is on us. We are all experiments of one. Now, 339 00:24:19,280 --> 00:24:23,159 Speaker 1: that doesn't mean that you know, you can be fifty 340 00:24:23,160 --> 00:24:27,720 Speaker 1: pounds over where you probably should be and still not 341 00:24:27,880 --> 00:24:34,560 Speaker 1: have those potential side effects, those negative health outcomes. We 342 00:24:34,680 --> 00:24:36,720 Speaker 1: do what we're supposed to do in your body will 343 00:24:36,760 --> 00:24:39,879 Speaker 1: tell you where it needs to be. And you need 344 00:24:40,520 --> 00:24:42,880 Speaker 1: to be a tune to your body, and you need 345 00:24:42,920 --> 00:24:46,920 Speaker 1: to learn and to start looking at numbers for those reasons, 346 00:24:47,040 --> 00:24:50,639 Speaker 1: not for just the pure weight loss, but to go okay, 347 00:24:50,920 --> 00:24:55,439 Speaker 1: seems to be where my body likes it, and this 348 00:24:55,480 --> 00:24:58,280 Speaker 1: is where I feel the best. And the final thing 349 00:24:59,680 --> 00:25:02,440 Speaker 1: of all of this is the other numbers that matter 350 00:25:02,560 --> 00:25:05,320 Speaker 1: the most. When you go to get your physical what 351 00:25:05,440 --> 00:25:09,400 Speaker 1: is your health status? So we have to take all 352 00:25:09,480 --> 00:25:11,920 Speaker 1: of those things into account. How do you feel mentally? 353 00:25:12,119 --> 00:25:14,640 Speaker 1: How do you feel physically? What are the numbers show 354 00:25:14,640 --> 00:25:17,639 Speaker 1: when you go to your your doctor. Do you have 355 00:25:17,680 --> 00:25:21,280 Speaker 1: aches and pains? Because guess what, carrying around fifty extra 356 00:25:21,320 --> 00:25:28,320 Speaker 1: pounds six, as I've talked about, is way more stressful 357 00:25:28,320 --> 00:25:30,480 Speaker 1: on your joints than running three times a week for 358 00:25:30,520 --> 00:25:34,639 Speaker 1: thirty minutes at a healthy way, not even comparable. So 359 00:25:34,760 --> 00:25:37,639 Speaker 1: all of these things matter. And it's a horrible answer 360 00:25:37,640 --> 00:25:39,840 Speaker 1: that I will give you all the time. It depends 361 00:25:40,840 --> 00:25:44,720 Speaker 1: depends on all those things. But that is great news. 362 00:25:46,240 --> 00:25:49,959 Speaker 1: It's not good news. It's great news because you can 363 00:25:49,960 --> 00:25:54,919 Speaker 1: look at those charts and go, Okay, you know, I 364 00:25:55,040 --> 00:25:59,879 Speaker 1: know that I am where I need to be because 365 00:25:59,880 --> 00:26:03,280 Speaker 1: I doing the things that I tell you to do 366 00:26:04,359 --> 00:26:07,240 Speaker 1: and that science tells us we should do, and I 367 00:26:07,280 --> 00:26:11,600 Speaker 1: make those small tweaks in all those different aspects of 368 00:26:11,640 --> 00:26:15,440 Speaker 1: my life, and I know that I have the energy. 369 00:26:15,520 --> 00:26:17,840 Speaker 1: I know that my numbers are good. I know that 370 00:26:17,880 --> 00:26:22,119 Speaker 1: I'm doing, you know, the performances athletically that I want to, 371 00:26:23,119 --> 00:26:27,440 Speaker 1: and I'm not tied to the numbers your body will 372 00:26:27,520 --> 00:26:32,640 Speaker 1: tell you. But you have to be honest with your body, 373 00:26:32,760 --> 00:26:37,000 Speaker 1: and you have to fuel it correctly, and you have 374 00:26:37,040 --> 00:26:43,000 Speaker 1: to treat it correctly through exercise and through that positive mindset. 375 00:26:44,800 --> 00:26:46,040 Speaker 1: How's that? Do you think I was going to give 376 00:26:46,040 --> 00:26:49,600 Speaker 1: you a number? Did you think I was gonna give 377 00:26:49,640 --> 00:26:54,119 Speaker 1: you like that range? And yeah, I guess what you 378 00:26:54,160 --> 00:26:56,480 Speaker 1: can look in the mirror and say I can look 379 00:26:56,480 --> 00:26:59,000 Speaker 1: in the mirror and and see that extra three pounds 380 00:26:59,040 --> 00:27:02,720 Speaker 1: of Pinot noir. I'm honest, I see it. I know 381 00:27:02,800 --> 00:27:07,520 Speaker 1: it's there. But does that three pounds matter? Does that 382 00:27:07,600 --> 00:27:11,040 Speaker 1: three pounds affect all of the factors I just talked 383 00:27:11,040 --> 00:27:16,880 Speaker 1: about my numbers, when I go to the doctor, how 384 00:27:16,920 --> 00:27:21,120 Speaker 1: I feel throughout the day, all of those things. It's 385 00:27:21,119 --> 00:27:26,119 Speaker 1: about living our longest best lives, and a table is 386 00:27:26,119 --> 00:27:29,440 Speaker 1: not going to get you there. You will know when 387 00:27:29,440 --> 00:27:34,239 Speaker 1: you're there if if you are honest with yourself and 388 00:27:34,280 --> 00:27:42,440 Speaker 1: if you give it time, that's it. There is no perfect. 389 00:27:43,000 --> 00:27:45,320 Speaker 1: There is no perfect. There's where your body wants to 390 00:27:45,359 --> 00:27:49,439 Speaker 1: be when you do the things your body wants you 391 00:27:49,480 --> 00:27:55,399 Speaker 1: to do for it physically and mentally. Right. God, I 392 00:27:55,400 --> 00:27:57,960 Speaker 1: love studying this stuff. I'm going back as soon as 393 00:27:58,000 --> 00:28:01,760 Speaker 1: this is This work cording is over and I'm rereading 394 00:28:01,800 --> 00:28:06,040 Speaker 1: that entire article so interesting history. I wanted to read 395 00:28:06,040 --> 00:28:08,120 Speaker 1: you the whole thing, but it's twenty five pages. We'll 396 00:28:08,160 --> 00:28:11,640 Speaker 1: talk more about it in the future podcasts, But there 397 00:28:11,680 --> 00:28:16,080 Speaker 1: you go. Those numbers are not perfect guidelines at best, 398 00:28:17,119 --> 00:28:19,160 Speaker 1: be honest with yourself. Are you doing what you should 399 00:28:19,200 --> 00:28:21,760 Speaker 1: be doing? All right, Tom h Fit, Instagram and Twitter, 400 00:28:21,800 --> 00:28:25,639 Speaker 1: reach out, subscribe to the podcast, tell your friends, comment, 401 00:28:25,760 --> 00:28:28,600 Speaker 1: rate it if you can. Fitness Disrupted dot com is 402 00:28:28,640 --> 00:28:30,760 Speaker 1: the website you can go to humanely through that as well. 403 00:28:31,160 --> 00:28:35,359 Speaker 1: Micro Workout Plan my most recent book, recommended highly and 404 00:28:35,440 --> 00:28:38,200 Speaker 1: thank you for purchasing it if you have, and all 405 00:28:38,240 --> 00:28:40,239 Speaker 1: this stuff I'm talking about, the micro Workout Plan, all 406 00:28:40,240 --> 00:28:42,440 Speaker 1: these this is how I live my life and how 407 00:28:42,480 --> 00:28:45,160 Speaker 1: I continue to live my life. So act a non verba, 408 00:28:45,440 --> 00:28:47,600 Speaker 1: as they say, right, got very little out of my 409 00:28:47,920 --> 00:28:52,360 Speaker 1: six or seven years of Latin studies. Uh, actions not words. 410 00:28:52,720 --> 00:28:54,920 Speaker 1: If I tell you about it, I'm doing it myself. 411 00:28:55,160 --> 00:28:57,320 Speaker 1: So thank you, Thank you for listening. I hope you 412 00:28:57,440 --> 00:29:00,040 Speaker 1: learned a little something today. Take care of yourself, to 413 00:29:00,080 --> 00:29:04,680 Speaker 1: care your body and give it time. If you do 414 00:29:04,720 --> 00:29:08,360 Speaker 1: the things you hear here, I promise you we'll see 415 00:29:08,440 --> 00:29:12,880 Speaker 1: incredible change. Just give it time. All right. I'm Tom 416 00:29:12,880 --> 00:29:23,520 Speaker 1: Holland this is Fitness Disrupted, Believe in yourself. Fitness Disrupted 417 00:29:23,600 --> 00:29:26,760 Speaker 1: is a production of I Heart Radio. For more podcasts 418 00:29:26,760 --> 00:29:29,440 Speaker 1: from my Heart Radio, visit the I heart Radio app, 419 00:29:29,640 --> 00:29:33,080 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.