1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,600 --> 00:00:17,520 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. There's 3 00:00:17,520 --> 00:00:20,720 Speaker 1: a line I used frequently when I am on TV, 4 00:00:21,880 --> 00:00:27,800 Speaker 1: especially the home shopping channels, where I gosh, I think 5 00:00:27,800 --> 00:00:32,240 Speaker 1: I've done well over a hundred shows by now, and 6 00:00:32,720 --> 00:00:35,120 Speaker 1: selling different fitness equipment, different things like that. But it 7 00:00:35,159 --> 00:00:39,280 Speaker 1: also comes up in many other aspects of my life 8 00:00:39,360 --> 00:00:44,400 Speaker 1: and my job, where I say now, I exercise primarily 9 00:00:44,479 --> 00:00:50,360 Speaker 1: for my sanity more than for vanity, and that's true. 10 00:00:51,560 --> 00:00:56,360 Speaker 1: At fifty three, I am much more focused on how 11 00:00:56,400 --> 00:01:01,560 Speaker 1: I feel, and that goes for feel in good and 12 00:01:01,640 --> 00:01:08,880 Speaker 1: being injury free. Don't get me wrong, I still care 13 00:01:08,959 --> 00:01:11,520 Speaker 1: how I look, and that is an added benefit, but 14 00:01:11,560 --> 00:01:14,160 Speaker 1: it's not the primary one as it is for so 15 00:01:14,240 --> 00:01:17,720 Speaker 1: many people, especially when we are younger. But that's the 16 00:01:18,160 --> 00:01:25,240 Speaker 1: amazing aspect of exercise in that it doesn't matter what 17 00:01:25,319 --> 00:01:28,600 Speaker 1: your main goal is. To look better, feel better, live longer, 18 00:01:28,760 --> 00:01:31,480 Speaker 1: you get the other two. So if your goal is 19 00:01:31,480 --> 00:01:34,720 Speaker 1: to look better, that's your primary goal, you're gonna feel 20 00:01:34,720 --> 00:01:37,160 Speaker 1: better and you're gonna live longer. If your goal is 21 00:01:37,240 --> 00:01:40,000 Speaker 1: to live longer, you're gonna feel better and look better. 22 00:01:40,880 --> 00:01:45,160 Speaker 1: It doesn't matter. It doesn't matter why you start. But 23 00:01:45,319 --> 00:01:55,360 Speaker 1: now I exercise primarily at least in the moment, because 24 00:01:55,360 --> 00:02:01,480 Speaker 1: of how it makes me feel. That's immediate. When you 25 00:02:01,480 --> 00:02:03,520 Speaker 1: find exercise that you like, not that you don't like. 26 00:02:04,480 --> 00:02:09,440 Speaker 1: Not that's a punishment. Not when you exercise to punish 27 00:02:09,440 --> 00:02:14,240 Speaker 1: yourself for eating something, which whole another show, and it's 28 00:02:14,320 --> 00:02:17,119 Speaker 1: not the way to do it. You shouldn't do that. 29 00:02:17,360 --> 00:02:22,480 Speaker 1: And the math doesn't even add up. But it's instantaneous 30 00:02:22,880 --> 00:02:24,640 Speaker 1: when I go for a run, when I get on 31 00:02:24,680 --> 00:02:29,760 Speaker 1: a bike, when I choose my form of cardio, and 32 00:02:29,800 --> 00:02:32,000 Speaker 1: what I've learned over the years is it is a 33 00:02:32,080 --> 00:02:37,880 Speaker 1: huge coping mechanism for me. So something happens that potentially 34 00:02:37,880 --> 00:02:39,680 Speaker 1: could raise my heart rate, as I said, I live 35 00:02:39,760 --> 00:02:42,400 Speaker 1: my life as if I have a heart rate monitor, 36 00:02:43,680 --> 00:02:46,640 Speaker 1: and my goal is to not let anything raise that 37 00:02:46,720 --> 00:02:50,480 Speaker 1: heart rate, like someone cutting me off in traffic, someone 38 00:02:50,560 --> 00:02:54,320 Speaker 1: being rude on an airplane, whacap and reacently my choice 39 00:02:54,320 --> 00:02:58,760 Speaker 1: how to react to that, right, And so for me, 40 00:02:59,440 --> 00:03:04,240 Speaker 1: exercise eyes now is an amazing tool to feel good 41 00:03:04,919 --> 00:03:08,360 Speaker 1: in the moment. And the Grand Canyon, the second Grand 42 00:03:08,360 --> 00:03:11,320 Speaker 1: Canyon run I just did, that was an entire day 43 00:03:12,680 --> 00:03:17,799 Speaker 1: of bliss until the end. If you haven't heard that 44 00:03:18,200 --> 00:03:21,360 Speaker 1: episode yet, I just released that one, my second Grand 45 00:03:21,400 --> 00:03:26,080 Speaker 1: Canyon run. My first one is still They're They're all good, 46 00:03:26,120 --> 00:03:31,360 Speaker 1: They're like kids. You love them all, just differently, those events, 47 00:03:31,560 --> 00:03:40,280 Speaker 1: those experiences. But yeah, I choose that suffering because before 48 00:03:40,360 --> 00:03:46,040 Speaker 1: that suffering, the final couple of hours was eight hours 49 00:03:46,080 --> 00:03:53,080 Speaker 1: of just Heaven Beyond. And so that's what today's podcast 50 00:03:53,240 --> 00:03:58,400 Speaker 1: is about. It's a recent study on exercise and depression 51 00:04:00,000 --> 00:04:03,080 Speaker 1: and it's amazing and it's not new. In other words, 52 00:04:03,560 --> 00:04:05,640 Speaker 1: there's so many studies. This is a meta analysis, so 53 00:04:05,800 --> 00:04:10,720 Speaker 1: it looked back at many other studies into exercise and depression. 54 00:04:11,040 --> 00:04:14,000 Speaker 1: But here's where I'm getting to in my life as well. 55 00:04:14,520 --> 00:04:18,640 Speaker 1: You know, I consult for specific fitness company home exercise 56 00:04:18,680 --> 00:04:22,479 Speaker 1: equipment and what I would love for them to do. 57 00:04:22,560 --> 00:04:24,680 Speaker 1: You know, part of my job's thought leadership giving them 58 00:04:24,720 --> 00:04:28,719 Speaker 1: ideas talking about studies like this is to get away 59 00:04:28,800 --> 00:04:32,279 Speaker 1: from the commercials that just focus on weight loss. What 60 00:04:32,400 --> 00:04:37,839 Speaker 1: if there was a commercial that showed this harder to 61 00:04:37,920 --> 00:04:41,800 Speaker 1: do can totally be done. In other words, focused on 62 00:04:42,000 --> 00:04:47,040 Speaker 1: how good exercise makes you feel, focused on the cognitive benefits, 63 00:04:47,200 --> 00:04:51,719 Speaker 1: the mental benefits above the physical. How amazing would that be? 64 00:04:51,800 --> 00:04:55,080 Speaker 1: And I'm pushing them and pushing them and pushing them 65 00:04:55,080 --> 00:04:57,320 Speaker 1: to do that. And the company that does that first 66 00:04:57,360 --> 00:04:59,840 Speaker 1: and best. There's some companies that touch on it, touch 67 00:05:00,000 --> 00:05:03,440 Speaker 1: on it. But this is one of the major problems 68 00:05:03,880 --> 00:05:08,760 Speaker 1: with fitness and exercise and the goals that most people have, 69 00:05:08,839 --> 00:05:12,039 Speaker 1: the expectations that most people have. Short term, I'm gonna 70 00:05:12,080 --> 00:05:16,440 Speaker 1: finish with a commercial and a topic that I did 71 00:05:16,480 --> 00:05:19,880 Speaker 1: a podcast on that was a little controversial for people, 72 00:05:20,200 --> 00:05:22,280 Speaker 1: and I have to do more of those because it's 73 00:05:22,320 --> 00:05:26,719 Speaker 1: so important. All Right, So exercise and depression, minutes matter. 74 00:05:27,839 --> 00:05:31,840 Speaker 1: An amazing new study meta analysis, look back at a 75 00:05:32,000 --> 00:05:37,760 Speaker 1: handful of studies on depression and exercise, and once again, 76 00:05:38,600 --> 00:05:42,400 Speaker 1: when this podcast over, you should be so excited because 77 00:05:42,440 --> 00:05:45,640 Speaker 1: it is validating so much of what I talked about 78 00:05:45,800 --> 00:05:51,520 Speaker 1: minutes mattering and how powerful movement and exercise is. All right, 79 00:05:51,640 --> 00:06:01,760 Speaker 1: quick break, we will be right back by the way. 80 00:06:01,800 --> 00:06:05,400 Speaker 1: When I talk about minutes mattering, when I talk about 81 00:06:05,520 --> 00:06:08,599 Speaker 1: the micro workout plan, doing micro workouts throughout the day, 82 00:06:09,720 --> 00:06:13,279 Speaker 1: I do them myself. Everything I talked to you about 83 00:06:14,080 --> 00:06:19,920 Speaker 1: I do myself. My new added micro workout is hundred 84 00:06:21,000 --> 00:06:25,040 Speaker 1: You know my hundred AB exercise routine I've talked about 85 00:06:25,120 --> 00:06:29,080 Speaker 1: and did a fit tip about. I do it before 86 00:06:29,680 --> 00:06:36,520 Speaker 1: recording every podcast. Now mix up the types, but my 87 00:06:36,560 --> 00:06:40,040 Speaker 1: point is I do them. This works a fifty three. 88 00:06:41,320 --> 00:06:43,000 Speaker 1: You know, I talk about my events and I do 89 00:06:43,040 --> 00:06:46,120 Speaker 1: the events to show you it can be done, to 90 00:06:46,160 --> 00:06:49,839 Speaker 1: show you that I walked the walk, and I wasn't 91 00:06:51,040 --> 00:06:54,080 Speaker 1: injury free. When I was a kid, I couldn't run 92 00:06:54,839 --> 00:06:58,040 Speaker 1: my entire childhood. I had shin splints and angle issues. 93 00:06:58,839 --> 00:07:03,520 Speaker 1: Sat on the bench soccer. We won the state championships 94 00:07:03,520 --> 00:07:06,440 Speaker 1: in fifth grade, mostly on the bench, got a couple 95 00:07:06,440 --> 00:07:08,800 Speaker 1: of minutes, but it was in pain. And back then 96 00:07:08,839 --> 00:07:13,760 Speaker 1: they knew nothing that diagnosed osgood slatters, all these different things. 97 00:07:13,840 --> 00:07:17,080 Speaker 1: Now that they have some idea, much better idea of 98 00:07:17,120 --> 00:07:21,040 Speaker 1: figuring out and diagnosing things. No, and so to think 99 00:07:22,440 --> 00:07:25,400 Speaker 1: that I had the ultimate not one, but many excuses 100 00:07:25,440 --> 00:07:30,840 Speaker 1: to never run again, how sad. And so my point 101 00:07:31,000 --> 00:07:35,960 Speaker 1: is I do it and it all works. I just 102 00:07:36,080 --> 00:07:40,000 Speaker 1: gotta give a time. All right, So let's talk about depression, right, 103 00:07:40,960 --> 00:07:46,120 Speaker 1: I'm someone, as most are, who have experienced this. Uh, 104 00:07:46,200 --> 00:07:51,080 Speaker 1: someday I will talk much more in depth about my issues, 105 00:07:51,240 --> 00:07:54,280 Speaker 1: but focusing on the positive now. But suffice it to say, 106 00:07:54,280 --> 00:07:58,320 Speaker 1: I have some experience, a lot of experience, and I'm 107 00:07:58,320 --> 00:08:00,560 Speaker 1: gonna read right from this study. By the way, the 108 00:08:00,640 --> 00:08:05,440 Speaker 1: study association between physical activity and risk of depression pretty straightforward, 109 00:08:05,640 --> 00:08:08,440 Speaker 1: not as crazily worded as many of the studies I've 110 00:08:08,440 --> 00:08:11,120 Speaker 1: brought to you in the past. A systematic review and 111 00:08:11,240 --> 00:08:15,840 Speaker 1: meta analysis. Again, meta analysis and systematic review means that 112 00:08:15,880 --> 00:08:20,200 Speaker 1: they are not conducting research, they are looking back at 113 00:08:20,240 --> 00:08:25,720 Speaker 1: past research. Okay. Depression is the leading cause of mental 114 00:08:25,720 --> 00:08:30,000 Speaker 1: health related disease burden and a major cause of disability worldwide, 115 00:08:30,480 --> 00:08:36,200 Speaker 1: affecting approximately two hundred and eighty million people I mean insane, 116 00:08:36,200 --> 00:08:38,840 Speaker 1: and I would argue probably much higher and accounting for 117 00:08:39,000 --> 00:08:43,480 Speaker 1: more than forty seven million disability adjusted life years in 118 00:08:43,520 --> 00:08:49,240 Speaker 1: two thousand nineteen. Depression is also associated with premature mortality 119 00:08:49,280 --> 00:08:53,959 Speaker 1: from other illnesses and suicide. I would argue that the 120 00:08:54,000 --> 00:08:57,360 Speaker 1: thoughts we have in our head, the stress, the unchecked stress, 121 00:08:57,880 --> 00:09:01,320 Speaker 1: this is one of the major benefits of exercise. You know. 122 00:09:01,400 --> 00:09:03,760 Speaker 1: We can talk about the other myriad benefits and I do, 123 00:09:03,880 --> 00:09:07,319 Speaker 1: and I will continue to because there are so many, 124 00:09:07,559 --> 00:09:13,040 Speaker 1: but the stress reduction that we get from exercise prevents 125 00:09:13,400 --> 00:09:17,840 Speaker 1: so many other issues, not just depression. Don't hear that enough. 126 00:09:18,240 --> 00:09:20,920 Speaker 1: Don't see it in marketing, it's all about weight loss. 127 00:09:21,080 --> 00:09:23,080 Speaker 1: It's all about how you look. I don't do any 128 00:09:23,080 --> 00:09:26,559 Speaker 1: cardio and look how skinny I am. I'm gonna get 129 00:09:26,559 --> 00:09:30,520 Speaker 1: back to that. Started to get worked up. This was 130 00:09:30,679 --> 00:09:37,520 Speaker 1: published online A twenty two just came out Jamma psychiatry, 131 00:09:39,360 --> 00:09:42,320 Speaker 1: and I'm gonna read you there. But what made this 132 00:09:42,360 --> 00:09:45,400 Speaker 1: study different? Right? This meta analysis? And I quote they say, 133 00:09:45,440 --> 00:09:48,400 Speaker 1: no study has yet synthesized the evidence to describe the 134 00:09:48,480 --> 00:09:52,720 Speaker 1: strength or shape of the association by conducting a dose 135 00:09:52,800 --> 00:09:57,360 Speaker 1: response meta analysis using harmonized exposure estimate. Now, now we 136 00:09:57,480 --> 00:10:00,559 Speaker 1: got the words out right. What they're basically saying here 137 00:10:01,360 --> 00:10:05,079 Speaker 1: is they're looking at the the dosetress like how much, right, 138 00:10:05,200 --> 00:10:07,320 Speaker 1: how much you need? And then they're going to talk 139 00:10:07,360 --> 00:10:12,160 Speaker 1: about kind of the the shape of the association. Right, 140 00:10:12,520 --> 00:10:14,240 Speaker 1: it will make more sense in a second. All right, 141 00:10:14,320 --> 00:10:18,560 Speaker 1: here's the abstract. I love, I love these studies that 142 00:10:18,600 --> 00:10:20,880 Speaker 1: I love bringing them to you. The importance depression is 143 00:10:20,960 --> 00:10:23,920 Speaker 1: leading cause of mental health related disease burden and maybe 144 00:10:23,960 --> 00:10:28,440 Speaker 1: reduced by physical activity. But the dose response relationship between 145 00:10:28,440 --> 00:10:30,800 Speaker 1: activity and depression is uncertain. This is one thing I 146 00:10:30,880 --> 00:10:34,520 Speaker 1: get it. I complain about this frequently when doing reviews 147 00:10:34,520 --> 00:10:38,120 Speaker 1: of studies, talking about studies. It's always like, how much like, 148 00:10:38,200 --> 00:10:41,880 Speaker 1: what's the minimum exercise you can do and get benefit? 149 00:10:42,440 --> 00:10:46,680 Speaker 1: I get it, people, But in all my years now 150 00:10:46,880 --> 00:10:50,480 Speaker 1: of doing this, if you want the least amount, you 151 00:10:50,559 --> 00:10:55,720 Speaker 1: haven't found what you love. Wow. I never quite set 152 00:10:55,760 --> 00:10:59,560 Speaker 1: it like that, but it's true. If you're looking for 153 00:10:59,559 --> 00:11:03,160 Speaker 1: the least them ount, you're not doing it right. Because 154 00:11:03,160 --> 00:11:07,040 Speaker 1: if you told me Tom you can only exercise ten 155 00:11:07,120 --> 00:11:11,320 Speaker 1: minutes a day once, I would be stressed and be 156 00:11:11,400 --> 00:11:14,640 Speaker 1: really stressed because it doesn't allow me to feel good 157 00:11:15,160 --> 00:11:17,440 Speaker 1: and get all the benefits. There's four major benefits. It's 158 00:11:17,520 --> 00:11:19,440 Speaker 1: such a good study and one of the first ones 159 00:11:19,440 --> 00:11:22,240 Speaker 1: that really just pulled out these four things in this way. 160 00:11:23,240 --> 00:11:24,960 Speaker 1: I'll get to that a second. I'm always getting ahead 161 00:11:24,960 --> 00:11:27,200 Speaker 1: of myself. If you want the minimum dose, you're not 162 00:11:27,240 --> 00:11:29,720 Speaker 1: doing it right. You haven't found your exercise. If you 163 00:11:29,920 --> 00:11:33,360 Speaker 1: want the minimum amount of food that you that is healthy, 164 00:11:33,400 --> 00:11:36,120 Speaker 1: you haven't found the healthy food, right. That's the beauty 165 00:11:36,120 --> 00:11:38,640 Speaker 1: of healthy food. By the way, always going off on tangents, 166 00:11:39,640 --> 00:11:45,400 Speaker 1: but like when you find like I have the fruits 167 00:11:45,400 --> 00:11:48,040 Speaker 1: and vegetables and lean sources of protein and healthy fats 168 00:11:48,920 --> 00:11:55,040 Speaker 1: that I love, not depriving myself, and you can eat 169 00:11:55,040 --> 00:11:57,960 Speaker 1: a heck of a lot of vegetables and a heck 170 00:11:58,000 --> 00:12:01,840 Speaker 1: of a lot of eggs because you enjoy it and 171 00:12:01,880 --> 00:12:04,120 Speaker 1: their low calory, many of them, and they make feel 172 00:12:04,120 --> 00:12:05,840 Speaker 1: good and you don't over eat, you're not super hungry. 173 00:12:05,960 --> 00:12:08,800 Speaker 1: See totally off on a tangent. All right, let's get back. 174 00:12:08,840 --> 00:12:12,880 Speaker 1: So the objective of this study to systematically review and 175 00:12:12,960 --> 00:12:16,360 Speaker 1: meta analyze the dose response association between physical activity and 176 00:12:16,480 --> 00:12:20,800 Speaker 1: incident depression from published perspective studies of adults. Again, we 177 00:12:20,920 --> 00:12:25,040 Speaker 1: can get studies into depression. Now, this is really what 178 00:12:25,120 --> 00:12:27,280 Speaker 1: starts to separate this study and make it a really 179 00:12:27,320 --> 00:12:30,680 Speaker 1: good one in my opinion. Okay, they included perspective cohort 180 00:12:30,720 --> 00:12:34,160 Speaker 1: studies reporting physical activity at three or more exposure levels 181 00:12:34,559 --> 00:12:36,600 Speaker 1: doesn't really matter for you. You don't have to understand that. 182 00:12:36,920 --> 00:12:40,319 Speaker 1: And risk estimates for depression with three thousand or more adults, 183 00:12:40,520 --> 00:12:42,560 Speaker 1: so sample size had to be more than three thousand, 184 00:12:42,640 --> 00:12:44,920 Speaker 1: three thousand or more. That's a really good size, right, 185 00:12:45,160 --> 00:12:48,640 Speaker 1: and that starts to weed out potential issues with the 186 00:12:48,679 --> 00:12:52,480 Speaker 1: findings and the associations. Okay, and not only three thousand 187 00:12:52,600 --> 00:12:55,760 Speaker 1: or more in the study, but three years or longer 188 00:12:55,840 --> 00:12:58,440 Speaker 1: a follow up. So now they're trying to control for 189 00:12:59,080 --> 00:13:03,640 Speaker 1: pre existing depression, right, So that's a good thing when 190 00:13:03,679 --> 00:13:05,800 Speaker 1: you have that length of time and you have that 191 00:13:05,880 --> 00:13:10,439 Speaker 1: big a sample size. Okay, here's the specifics. So they 192 00:13:10,559 --> 00:13:13,760 Speaker 1: narrowed it down and included just fifteen studies that fit 193 00:13:13,800 --> 00:13:19,800 Speaker 1: this criteria. Okay, almost two hundred thousand participants, one thousand, 194 00:13:19,800 --> 00:13:23,680 Speaker 1: one and thirty participants and two just over two million 195 00:13:23,720 --> 00:13:28,679 Speaker 1: person years were included. Approximately six of the participants in 196 00:13:28,720 --> 00:13:32,320 Speaker 1: the studies were women. All but one included studies that 197 00:13:32,360 --> 00:13:35,200 Speaker 1: originated in high income countries, so that could be a 198 00:13:35,200 --> 00:13:38,800 Speaker 1: potential issue like does this uh, you know as the 199 00:13:38,840 --> 00:13:42,080 Speaker 1: association for you know, the less affluent countries as well 200 00:13:42,120 --> 00:13:45,079 Speaker 1: and people. And then the specifics with where six were 201 00:13:45,160 --> 00:13:48,760 Speaker 1: from the United States, six from Europe, one from Australia, 202 00:13:48,840 --> 00:13:53,040 Speaker 1: one from Japan, and one study that included data from India, Ghana, Mexico, 203 00:13:53,160 --> 00:13:57,920 Speaker 1: and Russia. And again, this study reports the first dose 204 00:13:58,040 --> 00:14:02,199 Speaker 1: response meta analysis of siations between physical activity and incident 205 00:14:02,240 --> 00:14:08,480 Speaker 1: depression to the researchers knowledge. What are the findings relative 206 00:14:08,559 --> 00:14:13,600 Speaker 1: to adults not reporting any activity, Those accumulating half the 207 00:14:13,640 --> 00:14:17,880 Speaker 1: recommended volume activity, which is four point four hours per week, 208 00:14:18,640 --> 00:14:25,120 Speaker 1: they had eighteen percent or risk of depression. So for 209 00:14:25,160 --> 00:14:29,880 Speaker 1: those who did nothing again self reports, those who accumulated half, 210 00:14:30,600 --> 00:14:33,240 Speaker 1: what I would argue is a pretty low volume of 211 00:14:33,360 --> 00:14:40,360 Speaker 1: physical activity almost twenty percent lower risk of depression. Adults 212 00:14:40,360 --> 00:14:45,240 Speaker 1: who accumulated the recommended volume of eight point eight hours 213 00:14:45,280 --> 00:14:55,000 Speaker 1: per week had pent lower risk. And they throw in 214 00:14:55,040 --> 00:14:56,800 Speaker 1: the met hours per week and things like that, just no, 215 00:14:56,920 --> 00:15:00,440 Speaker 1: it's it's a handful of hours. It's not a lot. 216 00:15:00,720 --> 00:15:02,560 Speaker 1: And I'm going to get back to that too, because 217 00:15:02,560 --> 00:15:06,760 Speaker 1: that is such an important takeaway of this as well. Okay, 218 00:15:07,040 --> 00:15:10,280 Speaker 1: and here's what's confusing, and I'm gonna always put in 219 00:15:10,320 --> 00:15:14,440 Speaker 1: everything right. They were diminishing additional potential benefits and greater 220 00:15:14,520 --> 00:15:17,440 Speaker 1: uncertainty at higher volumes of physical activity. So what they 221 00:15:17,480 --> 00:15:19,760 Speaker 1: found was this was that the strength or shape of 222 00:15:19,760 --> 00:15:22,800 Speaker 1: the association. So what they're saying is after you got 223 00:15:22,840 --> 00:15:28,440 Speaker 1: above the recommended the benefits were diminishing, so they they 224 00:15:28,480 --> 00:15:31,720 Speaker 1: started to drop off. Now there's a reason for that. 225 00:15:32,360 --> 00:15:34,440 Speaker 1: Just hold on to that thought, Okay, what you need 226 00:15:34,480 --> 00:15:37,280 Speaker 1: to know is you don't have to do a lot 227 00:15:39,160 --> 00:15:43,040 Speaker 1: couple of hours per week low intensity, low to moderate 228 00:15:43,080 --> 00:15:49,320 Speaker 1: intensity exercise. Okay, this isn't red in my notes because 229 00:15:49,320 --> 00:15:52,800 Speaker 1: this is so important. Based on an estimate of exposure 230 00:15:52,840 --> 00:15:58,040 Speaker 1: prevalences among included cohorts, if less active adults had achieved 231 00:15:58,040 --> 00:16:03,360 Speaker 1: the current physical activity recommendations, eleven point five of depression 232 00:16:03,400 --> 00:16:09,800 Speaker 1: cases could have been prevented. That's amazing. That's an amazing finding. 233 00:16:10,600 --> 00:16:14,800 Speaker 1: If those people who were doing basically nothing got to 234 00:16:14,840 --> 00:16:18,840 Speaker 1: the couple of hours per week low to moderate activity, 235 00:16:19,200 --> 00:16:22,520 Speaker 1: more than ten of depression cases could have been prevented. 236 00:16:24,000 --> 00:16:32,040 Speaker 1: Not with drugs, not with therapy, but especially not pharmaceutical 237 00:16:32,080 --> 00:16:38,040 Speaker 1: interventions which are expensive and have side effects. No drugs, 238 00:16:39,040 --> 00:16:42,440 Speaker 1: this is free. A lot of the movement was walking, 239 00:16:44,360 --> 00:16:47,440 Speaker 1: and you are in control of the dose people. And 240 00:16:47,480 --> 00:16:50,600 Speaker 1: this is why I talk about micro workouts. You sure, 241 00:16:50,680 --> 00:16:52,560 Speaker 1: you can go for an hour to hour walk in 242 00:16:52,600 --> 00:16:55,400 Speaker 1: the morning to our two hours of whatever type of 243 00:16:55,440 --> 00:16:58,480 Speaker 1: cardio vascular exercise you can do thirty minutes on the 244 00:16:58,520 --> 00:17:02,160 Speaker 1: but whatever your cardio is can do that. But you 245 00:17:02,200 --> 00:17:04,520 Speaker 1: can and should also break it up and do ten 246 00:17:04,520 --> 00:17:07,439 Speaker 1: minutes in the morning, and a twenty minute walk after lunch, 247 00:17:07,640 --> 00:17:09,920 Speaker 1: and maybe a forty five minute walk with your dog 248 00:17:09,960 --> 00:17:12,879 Speaker 1: in the evening. And what I love about the findings 249 00:17:13,080 --> 00:17:15,240 Speaker 1: is it's going to bring in a bunch of the 250 00:17:15,280 --> 00:17:21,160 Speaker 1: studies and effects that I've talked about another podcasts. All right, 251 00:17:22,560 --> 00:17:28,639 Speaker 1: eleven point five of depression could have been prevented. You know, 252 00:17:28,720 --> 00:17:31,160 Speaker 1: this is where the I'm not one of those people 253 00:17:31,160 --> 00:17:36,040 Speaker 1: who screams from the rooftops about, you know, medicine being reactive, 254 00:17:36,080 --> 00:17:41,200 Speaker 1: but it is. It's much more lucrative to sell a drug, then, 255 00:17:41,640 --> 00:17:44,359 Speaker 1: That's what I'm trying to say, than it is to 256 00:17:44,480 --> 00:17:52,240 Speaker 1: sell activity. That's true. And ten over ten percent of 257 00:17:52,280 --> 00:17:55,240 Speaker 1: people could have avoided it completely just by doing the 258 00:17:55,640 --> 00:17:59,920 Speaker 1: minimum or the recommended. So the minimum amount of expers 259 00:18:00,040 --> 00:18:03,800 Speaker 1: eyes amazing. And I'm gonna go out on a limb 260 00:18:03,800 --> 00:18:06,119 Speaker 1: here and say, because of the limitations of the higher 261 00:18:06,760 --> 00:18:12,560 Speaker 1: activity levels, that number will be higher without fail believe 262 00:18:12,600 --> 00:18:16,800 Speaker 1: that based on everything I have studied and learned and experienced, 263 00:18:16,800 --> 00:18:21,639 Speaker 1: and and no, all right, let's take a quick break 264 00:18:21,680 --> 00:18:23,240 Speaker 1: and we come back and to bring it all home, 265 00:18:23,320 --> 00:18:27,320 Speaker 1: all right, I'm gonna talk about the why why for 266 00:18:27,600 --> 00:18:31,040 Speaker 1: awesome reasons and again tie into I do say so myself. 267 00:18:31,040 --> 00:18:34,840 Speaker 1: A bunch of the podcast I've already done a lot 268 00:18:34,880 --> 00:18:38,119 Speaker 1: of its common sense, but a lot of it. Some 269 00:18:38,200 --> 00:18:43,040 Speaker 1: of the causes you go okay, And this is why 270 00:18:43,119 --> 00:18:45,439 Speaker 1: I repeat over and over, because you're gonna start to go, oh, 271 00:18:45,520 --> 00:18:47,400 Speaker 1: maybe I didn't believe that the first time I heard 272 00:18:47,440 --> 00:18:50,399 Speaker 1: Tom talk about it. Maybe it took three times. Now, Oh, 273 00:18:50,600 --> 00:18:53,240 Speaker 1: now I'm starting to connect the dots. Now it's starting 274 00:18:53,240 --> 00:18:54,760 Speaker 1: to make sense, because it doesn't always make sense. If 275 00:18:54,800 --> 00:18:57,399 Speaker 1: it did. All this information we give out to people, 276 00:18:57,640 --> 00:19:00,280 Speaker 1: they believe it right away. All right, quick break, We'll 277 00:19:00,280 --> 00:19:12,639 Speaker 1: be right back, and we're back talking about one of 278 00:19:12,640 --> 00:19:18,920 Speaker 1: my favorite topics, just the psychological aspect of exercise. There's 279 00:19:19,000 --> 00:19:27,920 Speaker 1: so much to it, performance, Alzheimer's, memory, happiness. Why are 280 00:19:28,040 --> 00:19:32,800 Speaker 1: those benefits not highlighted more? Why are they not in commercials? 281 00:19:33,119 --> 00:19:37,040 Speaker 1: Why are they not in advertising? You can't show it. 282 00:19:38,400 --> 00:19:40,280 Speaker 1: You can't show it the way you show a skinny person. 283 00:19:41,480 --> 00:19:44,640 Speaker 1: You can't show it the way you can manipulate images 284 00:19:44,680 --> 00:19:50,200 Speaker 1: on Instagram. And you can't just have it genetically, as 285 00:19:50,280 --> 00:19:53,840 Speaker 1: so many people in this industry do. Listen, I was 286 00:19:53,880 --> 00:19:56,280 Speaker 1: a fitness model with Wilhelmina. For years, I saw it. 287 00:19:57,840 --> 00:20:01,960 Speaker 1: I saw some really unhealthy skinny people and really unhappy 288 00:20:02,520 --> 00:20:07,040 Speaker 1: skinny people. It's not about being skinny. It's about being 289 00:20:07,040 --> 00:20:11,120 Speaker 1: healthy and it's about being happy. And you can't tell 290 00:20:11,240 --> 00:20:17,119 Speaker 1: either of those things from a picture from a body type. 291 00:20:18,800 --> 00:20:21,560 Speaker 1: All right, let's get back into this because it's so good. 292 00:20:23,840 --> 00:20:27,199 Speaker 1: Reading from the study once again, the greatest differences in 293 00:20:27,359 --> 00:20:33,160 Speaker 1: risk observed between low doses of physical activity, suggesting most 294 00:20:33,160 --> 00:20:36,159 Speaker 1: benefits are realized when moving from no activity to at 295 00:20:36,240 --> 00:20:38,919 Speaker 1: least some Oh my gosh, this got me so excited 296 00:20:38,960 --> 00:20:42,959 Speaker 1: when I read this. Read it again. Most benefits are 297 00:20:43,000 --> 00:20:46,080 Speaker 1: realized when moving from no activity to at least something 298 00:20:46,280 --> 00:20:51,959 Speaker 1: sounds familiar, excessive moderation, right, So for those people who 299 00:20:52,040 --> 00:20:53,560 Speaker 1: are on the couch, for those of you who are 300 00:20:53,560 --> 00:20:56,120 Speaker 1: listening and like you're just not even close to there yet, 301 00:20:56,160 --> 00:20:58,720 Speaker 1: I get it. I've worked with you. I've worked with 302 00:20:58,760 --> 00:21:02,480 Speaker 1: thousands of people like you of the years, and I 303 00:21:02,640 --> 00:21:07,199 Speaker 1: loved it. I love working with I loved working with 304 00:21:07,240 --> 00:21:09,600 Speaker 1: all clients and did back when I was a trainer 305 00:21:09,640 --> 00:21:15,119 Speaker 1: and coach every type of age and fitness level and 306 00:21:15,160 --> 00:21:19,640 Speaker 1: goals you know, from kids up to you know, plus. 307 00:21:20,520 --> 00:21:24,600 Speaker 1: But give me someone who's just starting. Give me someone 308 00:21:24,640 --> 00:21:27,960 Speaker 1: who I know I'm going to make feel good right 309 00:21:27,960 --> 00:21:32,679 Speaker 1: away with not a lot. Not by killing them as 310 00:21:32,720 --> 00:21:35,400 Speaker 1: I was literally told to do at one gym many 311 00:21:35,440 --> 00:21:40,880 Speaker 1: years ago for orientations. Kill them to the first session, 312 00:21:41,119 --> 00:21:43,840 Speaker 1: make them crawl out. That's a good idea, and that 313 00:21:43,920 --> 00:21:47,119 Speaker 1: was the head of the personal training department. Again, I 314 00:21:47,160 --> 00:21:49,880 Speaker 1: go off on tangents, but for good reason. It's one 315 00:21:49,880 --> 00:21:53,120 Speaker 1: of the problems with fitness and trainers and lack of 316 00:21:53,680 --> 00:22:00,720 Speaker 1: education understanding. Let me continue though. Accumulating an activity volume 317 00:22:00,760 --> 00:22:04,240 Speaker 1: equivalent to two point five hours of brisk walking per 318 00:22:04,280 --> 00:22:09,159 Speaker 1: week was associated with twenty five lower risk of depression. 319 00:22:09,920 --> 00:22:12,000 Speaker 1: I mean it takes my breath away. So people will 320 00:22:11,960 --> 00:22:13,240 Speaker 1: talk about how much do I have to walk to 321 00:22:13,320 --> 00:22:16,000 Speaker 1: lose weight. I've contributed to those articles for thirty years. 322 00:22:16,480 --> 00:22:20,640 Speaker 1: Over thirty years, I get it again. I'm not I'm 323 00:22:20,720 --> 00:22:23,359 Speaker 1: not dismissing the way we need to be a healthy weight. 324 00:22:25,160 --> 00:22:29,159 Speaker 1: But when you focus on the cognitive benefits that you 325 00:22:29,200 --> 00:22:32,880 Speaker 1: feel immediately, that's how you make it a lifestyle change. 326 00:22:35,119 --> 00:22:38,119 Speaker 1: When you find the activity that you enjoy that feels good, 327 00:22:38,440 --> 00:22:40,560 Speaker 1: and you don't do too much too soon and you 328 00:22:40,600 --> 00:22:42,199 Speaker 1: break it up and you do the other things I'm 329 00:22:42,240 --> 00:22:47,600 Speaker 1: gonna outline shortly. That's when you start to feel good, 330 00:22:48,000 --> 00:22:50,560 Speaker 1: you start to do a little more, you start to 331 00:22:50,600 --> 00:22:54,119 Speaker 1: eat a little better, and then the weight changes. But 332 00:22:54,200 --> 00:22:57,399 Speaker 1: you focus on the psychological first. Plus you have to 333 00:22:57,440 --> 00:23:01,080 Speaker 1: go in believing what I'm telling you, because then it 334 00:23:01,119 --> 00:23:04,880 Speaker 1: becomes easier. Not only do you feel good like your 335 00:23:04,920 --> 00:23:08,320 Speaker 1: body and your mind those hormones, serotonin and things like that, 336 00:23:09,240 --> 00:23:11,600 Speaker 1: but if you truly believe you're doing great things for 337 00:23:11,640 --> 00:23:16,280 Speaker 1: your body and your mind becomes exponentially easier. And then 338 00:23:16,400 --> 00:23:17,920 Speaker 1: if you do that long enough and you see the 339 00:23:17,960 --> 00:23:20,760 Speaker 1: body change, then you're Then you're done. You're hooked. Then 340 00:23:20,800 --> 00:23:24,480 Speaker 1: you're me and you can all be this. I promise 341 00:23:25,440 --> 00:23:26,959 Speaker 1: you're just not gonna do it the same way I do. 342 00:23:27,000 --> 00:23:29,879 Speaker 1: You might not run. Many of you won't, and that's fine, 343 00:23:30,320 --> 00:23:32,320 Speaker 1: all right. Let me go on. I'm gonna read it 344 00:23:32,359 --> 00:23:36,439 Speaker 1: once again. Though, accumulating an activity volume equivalent to two 345 00:23:36,520 --> 00:23:39,040 Speaker 1: point five hours of brisk walking per week was associated 346 00:23:39,040 --> 00:23:44,320 Speaker 1: with lower risk of depression beyond amazing, and at half 347 00:23:44,320 --> 00:23:48,880 Speaker 1: that dose, the risk was eighteen percent lower compared with 348 00:23:49,000 --> 00:23:54,359 Speaker 1: no activity two and a half hours per week. Break 349 00:23:54,400 --> 00:23:56,680 Speaker 1: that up. Are you doing five days? Are you doing 350 00:23:56,720 --> 00:24:00,600 Speaker 1: three days? Are you doing seven days? And that's why 351 00:24:00,640 --> 00:24:05,440 Speaker 1: I love looking at it as a seven day plan. 352 00:24:06,480 --> 00:24:08,639 Speaker 1: In other words, what's my goal by the end of 353 00:24:08,640 --> 00:24:10,800 Speaker 1: the week two and a half hours? You go, You 354 00:24:10,800 --> 00:24:12,840 Speaker 1: don't have to do the same amount every day unless 355 00:24:12,840 --> 00:24:15,199 Speaker 1: you want to. In other words, one day you can 356 00:24:15,240 --> 00:24:17,640 Speaker 1: do thirty minutes. The next day you can do forty five, 357 00:24:17,960 --> 00:24:21,520 Speaker 1: third day you can do five if you prefer to 358 00:24:21,600 --> 00:24:23,119 Speaker 1: have that. Like every day, I'm gonna go out at 359 00:24:23,520 --> 00:24:26,639 Speaker 1: you know, whatever time, at lunchtime, after work, whatever, and 360 00:24:26,640 --> 00:24:28,800 Speaker 1: I'm gonna do thirty minute. That's great, But you don't 361 00:24:28,800 --> 00:24:32,600 Speaker 1: have to, and life gets in the way, and you 362 00:24:32,640 --> 00:24:35,440 Speaker 1: can't and shouldn't beat yourself up when you go, oh, 363 00:24:35,560 --> 00:24:37,199 Speaker 1: I had that thirty minute walk, couldn't do it? No 364 00:24:37,920 --> 00:24:41,199 Speaker 1: do more than next day, or break it up, you know, 365 00:24:41,720 --> 00:24:44,399 Speaker 1: over the next few days. And the final sentence here 366 00:24:44,440 --> 00:24:48,600 Speaker 1: again little confusing. Only minor additional benefits were observed at 367 00:24:48,680 --> 00:24:53,879 Speaker 1: higher activity levels. I'll get back to that. This is 368 00:24:53,920 --> 00:24:58,639 Speaker 1: the only other red passage in my notes because it 369 00:24:58,760 --> 00:25:02,960 Speaker 1: is so important and one of the most important takeaways 370 00:25:02,960 --> 00:25:07,560 Speaker 1: of this podcast. Our findings therefore have important new implications 371 00:25:07,560 --> 00:25:13,080 Speaker 1: for health practitioners making lifestyle recommendations, especially to inactive individuals 372 00:25:13,119 --> 00:25:19,600 Speaker 1: who may perceive the current recommendation target as unrealistic. That's 373 00:25:19,600 --> 00:25:22,920 Speaker 1: a word salad for. People aren't doing it because they 374 00:25:22,960 --> 00:25:25,000 Speaker 1: think they need to do more than they need to do. 375 00:25:26,280 --> 00:25:28,919 Speaker 1: People aren't doing it because they don't think they're going 376 00:25:28,960 --> 00:25:33,639 Speaker 1: to get the benefits from micro workouts, from doing a 377 00:25:33,680 --> 00:25:35,760 Speaker 1: little bit a lot, not a lot, A little bit 378 00:25:37,840 --> 00:25:41,719 Speaker 1: minutes matter. That's why I put it in the title. 379 00:25:41,760 --> 00:25:44,320 Speaker 1: It's exactly what this is saying. And so for all 380 00:25:44,320 --> 00:25:48,600 Speaker 1: those people, especially the people who are listen, significantly overweight, 381 00:25:50,160 --> 00:25:54,320 Speaker 1: aches and pains, and they go, what's the what's the point? 382 00:25:56,600 --> 00:25:59,720 Speaker 1: And they may have tried it in the past and 383 00:25:59,800 --> 00:26:01,960 Speaker 1: not lost the weight, not achieve the goals that they've 384 00:26:02,000 --> 00:26:07,560 Speaker 1: read or seen from sources that they shouldn't have been trusting. 385 00:26:08,600 --> 00:26:12,280 Speaker 1: Those are the hardest people to get motivated. And when 386 00:26:12,280 --> 00:26:15,480 Speaker 1: I think back to the handful of people who I 387 00:26:15,480 --> 00:26:18,639 Speaker 1: have interviewed and met over the years who exemplify this. 388 00:26:19,840 --> 00:26:23,119 Speaker 1: David Garcia, listen to that podcast if you want a 389 00:26:23,200 --> 00:26:28,080 Speaker 1: real life example of what I just read. Someone who 390 00:26:28,119 --> 00:26:30,960 Speaker 1: had well over a hundred pounds to lose and did 391 00:26:31,080 --> 00:26:35,320 Speaker 1: everything I'm describing here slowly over time, and he lost 392 00:26:36,119 --> 00:26:39,000 Speaker 1: over a hundred and fifty pounds fifty kept it off 393 00:26:39,000 --> 00:26:41,800 Speaker 1: for over ten years. But if you're on your couch 394 00:26:41,920 --> 00:26:43,840 Speaker 1: and you're not feeling good about yourself and you're not 395 00:26:43,880 --> 00:26:47,760 Speaker 1: feeling good physically, and you go, I'm not three hundred 396 00:26:47,800 --> 00:26:50,719 Speaker 1: minutes a week or whatever whatever the recommendation is. Are 397 00:26:50,720 --> 00:26:52,719 Speaker 1: you look at these crazy workouts. So you look at 398 00:26:52,760 --> 00:26:56,120 Speaker 1: these images on Instagram, you go, I'm never gonna be that. Hey, 399 00:26:56,200 --> 00:26:59,000 Speaker 1: yes you could and be maybe you don't want to, 400 00:27:01,480 --> 00:27:05,040 Speaker 1: and the image is not indicative of health or happiness. 401 00:27:05,560 --> 00:27:09,240 Speaker 1: All right, So ten thousand steps you don't have to 402 00:27:09,240 --> 00:27:11,200 Speaker 1: do and shouldn't do ten thousand steps right out of 403 00:27:11,240 --> 00:27:15,880 Speaker 1: the gate. That's a problem. Average American does like three 404 00:27:15,880 --> 00:27:18,160 Speaker 1: to four thousand, So to jump up to ten thousand 405 00:27:18,240 --> 00:27:20,360 Speaker 1: right away and to expect to do that every day, 406 00:27:21,160 --> 00:27:24,199 Speaker 1: I don't always do that when I'm traveling, like I 407 00:27:24,240 --> 00:27:26,800 Speaker 1: just did you know, Yes, I went to the Grand 408 00:27:26,800 --> 00:27:28,199 Speaker 1: Canyon and we had a cross, so I made up 409 00:27:28,200 --> 00:27:30,680 Speaker 1: the steps. But guess what, the day I traveled, I'm 410 00:27:30,680 --> 00:27:32,879 Speaker 1: not sure I hit ten thousand steps because I got 411 00:27:32,920 --> 00:27:34,440 Speaker 1: in a car and I drove to the airport. And 412 00:27:34,520 --> 00:27:36,159 Speaker 1: I went to the airport and I sat and I 413 00:27:36,240 --> 00:27:39,720 Speaker 1: had breakfast, and then my running partner and I got 414 00:27:39,720 --> 00:27:42,760 Speaker 1: on a plane. We sat on that plane for six hours, 415 00:27:43,880 --> 00:27:46,720 Speaker 1: and then we got all off. We went to the hotel. 416 00:27:46,880 --> 00:27:48,320 Speaker 1: Oh No, I sat in a car for three and 417 00:27:48,320 --> 00:27:51,560 Speaker 1: a half hours and got out, walked to the restaurant, 418 00:27:51,640 --> 00:27:54,840 Speaker 1: had pasta, walked back to the hotel, I went to bed. 419 00:27:56,240 --> 00:27:57,960 Speaker 1: Did I care how many steps I got in that day? No, 420 00:28:01,760 --> 00:28:04,800 Speaker 1: it's a cumultive effect over time. I don't want to 421 00:28:04,800 --> 00:28:06,800 Speaker 1: do that every day, and I'm glad I don't have to. 422 00:28:07,359 --> 00:28:09,000 Speaker 1: And I made up for it the next day, and 423 00:28:09,320 --> 00:28:13,359 Speaker 1: I think I had seventy steps, and running partner ran 424 00:28:13,359 --> 00:28:16,000 Speaker 1: a little farther. I think you had a hundred thousand. 425 00:28:18,119 --> 00:28:20,199 Speaker 1: But this is a problem with the recommendations. This is 426 00:28:20,200 --> 00:28:23,720 Speaker 1: a problem with beat yesterday ten steps kill yourself. Now, 427 00:28:23,880 --> 00:28:29,080 Speaker 1: just start moving more. That snowball effect is so powerful. 428 00:28:29,640 --> 00:28:32,879 Speaker 1: All right, let's wrap this all up. So what's the why? 429 00:28:33,359 --> 00:28:36,920 Speaker 1: This is what I love. I'm so glad to study 430 00:28:37,280 --> 00:28:40,480 Speaker 1: HIT on these four things. So why, what? What are 431 00:28:40,640 --> 00:28:47,800 Speaker 1: what's the what is the effect? What is the activity 432 00:28:47,880 --> 00:28:52,560 Speaker 1: doing the exercise to help decreased depression. Four things they 433 00:28:52,600 --> 00:28:58,680 Speaker 1: pulled out improved physical self perceptions and body image. Yeah, 434 00:28:59,000 --> 00:29:02,160 Speaker 1: feel better about yourself. You feel better about yourself. And 435 00:29:02,200 --> 00:29:05,040 Speaker 1: I would argue that's also because you're doing something. You know, 436 00:29:05,080 --> 00:29:09,840 Speaker 1: this is cognitive behavioral stuff with depression. I'm the biggest 437 00:29:09,840 --> 00:29:13,120 Speaker 1: proponent of cognitive behavioral therapy. Get out and do something. Start, 438 00:29:13,240 --> 00:29:15,920 Speaker 1: get off the couch. Feel good about something, whether that's 439 00:29:15,920 --> 00:29:18,160 Speaker 1: a hobby or working or exercise or all the above. 440 00:29:19,760 --> 00:29:23,120 Speaker 1: That's huge. So improve physical self perceptions, embody image. Yeah, 441 00:29:23,280 --> 00:29:28,640 Speaker 1: you feel good because you're doing something, full stop. Number 442 00:29:28,680 --> 00:29:31,360 Speaker 1: two more social interactions. Oh my gosh. Have I talked 443 00:29:31,360 --> 00:29:36,120 Speaker 1: about that in the past. How important that is? And 444 00:29:36,160 --> 00:29:38,040 Speaker 1: if your home feeling bad about yourself, you're on the couch, 445 00:29:38,080 --> 00:29:40,520 Speaker 1: you're not moving a lot, you don't feel good. We 446 00:29:40,680 --> 00:29:46,560 Speaker 1: are social creatures, the blue zones. Social interactions. Listen, this 447 00:29:46,640 --> 00:29:49,760 Speaker 1: is you know. I know my weakness is it's getting 448 00:29:49,760 --> 00:29:52,480 Speaker 1: in enough water. I don't sleep enough. And number three, 449 00:29:52,560 --> 00:29:56,760 Speaker 1: I actually like to be alone more than I probably should. 450 00:29:59,120 --> 00:30:03,440 Speaker 1: I ran the Grand Onion by myself and I loved it. 451 00:30:04,680 --> 00:30:07,320 Speaker 1: I purposely took a different route along the way so 452 00:30:07,400 --> 00:30:09,760 Speaker 1: that I could avoid people because I wasn't there to 453 00:30:09,800 --> 00:30:12,440 Speaker 1: be chatty. I was there to like have the most 454 00:30:12,480 --> 00:30:15,720 Speaker 1: amazing solo experience in one of the most amazing places. 455 00:30:15,960 --> 00:30:21,240 Speaker 1: But we need to have social interactions. So maybe you're 456 00:30:21,280 --> 00:30:24,240 Speaker 1: walking with other people, maybe you're walking outside and you're 457 00:30:24,240 --> 00:30:29,880 Speaker 1: just around other people. Maybe you're going to the gym. 458 00:30:29,920 --> 00:30:32,920 Speaker 1: The social interactions are important. They're part of the whole puzzle. 459 00:30:34,400 --> 00:30:39,200 Speaker 1: And I love number three, the personal development of coping strategies. 460 00:30:40,680 --> 00:30:43,800 Speaker 1: I talked about that at the start, you can it 461 00:30:43,920 --> 00:30:47,320 Speaker 1: stresses a choice, and that stresses a lot of people 462 00:30:47,320 --> 00:30:50,600 Speaker 1: out when you tell them that you're situation is not stressful, 463 00:30:52,480 --> 00:30:55,840 Speaker 1: it's your interpretation of it. I can be running through 464 00:30:55,840 --> 00:30:58,200 Speaker 1: the Grand Cannon and hit the wall the way I did, 465 00:30:58,440 --> 00:31:01,400 Speaker 1: like I've never gone from feeling so good to holy cow, 466 00:31:01,480 --> 00:31:07,280 Speaker 1: which just happened. And that's where my coping strategies kick in. 467 00:31:07,920 --> 00:31:09,760 Speaker 1: Have I been here before? Do I have the tools 468 00:31:09,840 --> 00:31:13,080 Speaker 1: necessary to get myself through it? And the answer was 469 00:31:13,400 --> 00:31:17,560 Speaker 1: hadn't quite been their way the specific way the wheels 470 00:31:17,560 --> 00:31:20,920 Speaker 1: were falling off, but I was pretty sure I could 471 00:31:20,920 --> 00:31:26,840 Speaker 1: get through it. And so that is connected. When you 472 00:31:26,920 --> 00:31:31,040 Speaker 1: have control, it's a control when you don't feel you 473 00:31:31,080 --> 00:31:34,520 Speaker 1: have control. That's really depressing. And that's why I end 474 00:31:34,680 --> 00:31:42,160 Speaker 1: every episode talking about control. Coping strategies is everything self efficacy, 475 00:31:42,320 --> 00:31:47,600 Speaker 1: believing you can get through something. And that's why when 476 00:31:47,680 --> 00:31:52,880 Speaker 1: someone tries to drive me nuts or something happens, getting 477 00:31:52,920 --> 00:31:57,640 Speaker 1: to work out in I'm moving more. I know the 478 00:31:57,680 --> 00:32:03,080 Speaker 1: alternative and the other coping strategies not as positive, all right. 479 00:32:03,200 --> 00:32:05,320 Speaker 1: And number four and to wrap it up with this, 480 00:32:06,480 --> 00:32:10,120 Speaker 1: I love this. Did this show about this recently. The 481 00:32:10,240 --> 00:32:12,960 Speaker 1: role of the environment as a potential moderator of the 482 00:32:12,960 --> 00:32:16,240 Speaker 1: association between physical activity and depression should also be considered. 483 00:32:16,440 --> 00:32:19,320 Speaker 1: For example, the use of green space is associated with 484 00:32:19,360 --> 00:32:24,800 Speaker 1: the lower risk of depression. The biophilia hypothesis people being 485 00:32:24,800 --> 00:32:29,640 Speaker 1: outside makes us happy, makes us happier. You can work 486 00:32:29,640 --> 00:32:31,120 Speaker 1: out in your home gym. You can go to the gym. 487 00:32:31,320 --> 00:32:33,600 Speaker 1: You go to the gym, you have the social interactions, 488 00:32:33,840 --> 00:32:36,440 Speaker 1: you got, the improved physical self perception and body image, 489 00:32:36,560 --> 00:32:38,680 Speaker 1: you've got the personal development of Coping strategy might not 490 00:32:38,720 --> 00:32:43,400 Speaker 1: have the role of the environment or the environment playing 491 00:32:43,400 --> 00:32:45,720 Speaker 1: a role. You don't have to have all of these 492 00:32:45,760 --> 00:32:49,240 Speaker 1: all the time. But I walked the dogs in the 493 00:32:49,280 --> 00:32:54,320 Speaker 1: morning in the woods for this two, get the low 494 00:32:54,440 --> 00:32:58,920 Speaker 1: level activity to clear my mind, to disconnect from you know, 495 00:32:59,000 --> 00:33:02,360 Speaker 1: social media and electronics, and to get that biofit to 496 00:33:02,360 --> 00:33:05,880 Speaker 1: connect with nature. I know this sounds for even for me, 497 00:33:07,920 --> 00:33:11,560 Speaker 1: a little out there, but it's not. I had like 498 00:33:12,400 --> 00:33:16,520 Speaker 1: the craziest moment in the Grandkid many but one in particular. 499 00:33:16,560 --> 00:33:23,160 Speaker 1: I stopped on a cliff about seven hours in maybe 500 00:33:24,120 --> 00:33:27,360 Speaker 1: and experienced complete silence in a way I had never 501 00:33:27,400 --> 00:33:31,280 Speaker 1: experienced it before. It was uncomfortable for a short amount 502 00:33:31,280 --> 00:33:34,440 Speaker 1: of time. It was so bizarre and so cool, and 503 00:33:34,440 --> 00:33:37,880 Speaker 1: it was connecting. And if you want hear more about that, 504 00:33:37,920 --> 00:33:40,360 Speaker 1: listen to the podcast I did on the biophilly hypothesis. 505 00:33:40,400 --> 00:33:43,520 Speaker 1: All right, I could go on and on, but then 506 00:33:43,560 --> 00:33:45,640 Speaker 1: you'll write and say, Tom, shorten it. So let me 507 00:33:45,640 --> 00:33:48,160 Speaker 1: give you the takeaways again. In the study, relative small 508 00:33:48,200 --> 00:33:51,960 Speaker 1: doses of physical activity were associated with substantially lower risk 509 00:33:52,040 --> 00:33:57,200 Speaker 1: of depression. Read it again, Relatively small doses of physical 510 00:33:57,200 --> 00:34:06,040 Speaker 1: activity substantially lower risks depression. Minutes matter, Stop saying, just 511 00:34:06,320 --> 00:34:08,960 Speaker 1: stop saying only something. I only walked for an hour 512 00:34:09,000 --> 00:34:11,200 Speaker 1: this morning, or I just did ten minutes of you 513 00:34:11,239 --> 00:34:16,160 Speaker 1: know the bike. I hammer every person I know to 514 00:34:16,200 --> 00:34:19,080 Speaker 1: stop saying that. And we have to all stop saying that. 515 00:34:20,719 --> 00:34:22,879 Speaker 1: Who said we didn't evolve to go to the gym 516 00:34:22,920 --> 00:34:27,399 Speaker 1: for an hour? People? We've all to move all day long, 517 00:34:27,440 --> 00:34:31,400 Speaker 1: we have all to connect with people. Our modern society 518 00:34:31,560 --> 00:34:36,000 Speaker 1: is just horrific at at our for our health, physical 519 00:34:36,040 --> 00:34:38,880 Speaker 1: and mental. All right, all right? So what are the 520 00:34:39,000 --> 00:34:41,319 Speaker 1: possible limitations of the study? I gotta talk about that. 521 00:34:41,719 --> 00:34:44,279 Speaker 1: Uh And I read directly it is still possible that 522 00:34:44,320 --> 00:34:47,840 Speaker 1: the associations observed in the President analyses could overestimate the 523 00:34:47,920 --> 00:34:52,200 Speaker 1: role of physical activity because of reverse causality. Really obvious, right, 524 00:34:52,920 --> 00:34:56,399 Speaker 1: Depressed people move less, so X equals why orders? Why 525 00:34:56,440 --> 00:35:01,960 Speaker 1: equal X? I think both are true? You Like? This 526 00:35:02,000 --> 00:35:04,880 Speaker 1: is where I would say that I'm gonna throw common 527 00:35:04,920 --> 00:35:10,200 Speaker 1: sense in, Like, I'm all for the scientific method, but 528 00:35:10,320 --> 00:35:15,560 Speaker 1: of course, when you're depressed, you move less. So it's 529 00:35:15,640 --> 00:35:19,879 Speaker 1: chicken and egg which came first, doesn't matter, doesn't matter 530 00:35:19,880 --> 00:35:22,839 Speaker 1: in my opinion, I understand it matters when we're trying 531 00:35:22,840 --> 00:35:26,600 Speaker 1: to measure these type of things in research. Depress people 532 00:35:26,600 --> 00:35:30,000 Speaker 1: move less, Depressed people need to move more. That's what 533 00:35:30,080 --> 00:35:33,839 Speaker 1: we have to take away from this. And they say 534 00:35:34,040 --> 00:35:37,399 Speaker 1: to limit risk of bias from undiagnosed depression. They only 535 00:35:37,400 --> 00:35:39,520 Speaker 1: included studies with at least three years of follow up. 536 00:35:39,680 --> 00:35:43,920 Speaker 1: That was the main reason that they excluded studies that 537 00:35:43,960 --> 00:35:46,239 Speaker 1: didn't have at least three years a follow up to 538 00:35:46,280 --> 00:35:51,040 Speaker 1: try to limit that bias from undiagnosed depression. Perfect No. 539 00:35:51,719 --> 00:35:55,239 Speaker 1: And finally, as I've talked about with just about the 540 00:35:55,320 --> 00:35:57,520 Speaker 1: vast majority of studies when it comes to diet and exercise, 541 00:35:57,520 --> 00:36:00,880 Speaker 1: a limitation of these analyzes is that it included studies 542 00:36:01,000 --> 00:36:03,640 Speaker 1: that use self reported measures of physical activity, which are 543 00:36:03,640 --> 00:36:07,239 Speaker 1: subject to yes recall and social desirability biases. I'm gonna 544 00:36:07,239 --> 00:36:09,000 Speaker 1: tell you what I think you want to hear because 545 00:36:09,040 --> 00:36:11,759 Speaker 1: it makes me look good. I'm gonna not tell you 546 00:36:11,880 --> 00:36:13,480 Speaker 1: the bad things I ate. I'm not going to tell 547 00:36:13,520 --> 00:36:16,640 Speaker 1: you how little I exercise. I'm gonna over report. It 548 00:36:16,760 --> 00:36:18,680 Speaker 1: just part of all these studies, and it will always 549 00:36:18,680 --> 00:36:23,520 Speaker 1: be a limitation. All right, What's the final takeaway. It's 550 00:36:23,600 --> 00:36:27,480 Speaker 1: under our control how much we move, and how much 551 00:36:27,520 --> 00:36:31,680 Speaker 1: we move is the who we connected to, our attitudes 552 00:36:33,360 --> 00:36:36,640 Speaker 1: and what we put into our mouths. Those three things 553 00:36:36,680 --> 00:36:40,640 Speaker 1: I say at the end of these podcasts. We control 554 00:36:40,719 --> 00:36:42,239 Speaker 1: how much we move, what we put into our mouths, 555 00:36:42,280 --> 00:36:45,920 Speaker 1: and our attitudes. I could throw in, you know, the 556 00:36:45,960 --> 00:36:52,200 Speaker 1: following line that they're all connected. Exercise is so much 557 00:36:52,239 --> 00:36:54,239 Speaker 1: more than weight loss. Let me leave you with this. 558 00:36:56,880 --> 00:36:59,279 Speaker 1: I'm debating if I should. I'm gonna I talk about 559 00:36:59,280 --> 00:37:01,680 Speaker 1: the commercials and how I would love for this to 560 00:37:01,719 --> 00:37:05,040 Speaker 1: be a part of it. Remember the Peloton commercial Everyone 561 00:37:05,080 --> 00:37:07,440 Speaker 1: was up in arms did a podcast on that and 562 00:37:07,480 --> 00:37:13,080 Speaker 1: I had people like weren't happy. And if you don't 563 00:37:13,080 --> 00:37:16,640 Speaker 1: know the story the Peloton commercial at the holidays where 564 00:37:16,840 --> 00:37:21,239 Speaker 1: a woman was given a Peloton stationary bike by her 565 00:37:21,320 --> 00:37:26,400 Speaker 1: husband and the backlash was she's skinny, how dare the 566 00:37:26,480 --> 00:37:31,360 Speaker 1: husband give her a bike? As if people who aren't 567 00:37:32,440 --> 00:37:35,239 Speaker 1: overweight don't need to exercise. I'm not going to go 568 00:37:35,280 --> 00:37:37,239 Speaker 1: deep into this, and if you want to hear me 569 00:37:37,280 --> 00:37:40,880 Speaker 1: really rant, listen to that episode why the Peloton backlash 570 00:37:40,960 --> 00:37:44,560 Speaker 1: was so wrong? And if you think that it was 571 00:37:44,640 --> 00:37:47,880 Speaker 1: wrong or that it was right, the backlash was right 572 00:37:47,920 --> 00:37:51,000 Speaker 1: and the commercial was wrong. You need to listen to 573 00:37:51,080 --> 00:37:56,160 Speaker 1: more of these episodes. You can't tell the health of 574 00:37:56,160 --> 00:37:59,000 Speaker 1: a person by looking at them. What is her blood pressure, 575 00:37:59,280 --> 00:38:02,600 Speaker 1: what is her cool us to all? What is her stress? Like? 576 00:38:02,719 --> 00:38:06,879 Speaker 1: That is the there's so many things I listed off 577 00:38:06,880 --> 00:38:09,320 Speaker 1: in that episode. But let's just stick with the topic 578 00:38:09,360 --> 00:38:14,960 Speaker 1: at hand. Depression as powerful, if not more so, then 579 00:38:15,040 --> 00:38:19,160 Speaker 1: pharmaceutical interventions. That's what many of the studies show. Exercise. 580 00:38:20,320 --> 00:38:24,600 Speaker 1: What are the downsides? What are the side effects? When 581 00:38:24,640 --> 00:38:27,879 Speaker 1: you listen to the commercials and and I know many 582 00:38:27,880 --> 00:38:32,080 Speaker 1: of you are probably on medication for depression, and you should, 583 00:38:32,080 --> 00:38:35,400 Speaker 1: you know, listen to your doctor. But over time, many 584 00:38:35,560 --> 00:38:39,680 Speaker 1: of those types of people when doctors prescribe exercise and 585 00:38:39,719 --> 00:38:41,600 Speaker 1: do it in the right way, and you start to 586 00:38:41,680 --> 00:38:44,319 Speaker 1: feel better about yourself and you start to do all 587 00:38:44,360 --> 00:38:50,000 Speaker 1: those behaviors they just talked about outside biophilia, getting around people, 588 00:38:50,680 --> 00:38:54,080 Speaker 1: amazing things happen. Exercise is so much more than weight loss. 589 00:38:54,880 --> 00:38:56,520 Speaker 1: We don't see that, we don't read that, we don't 590 00:38:56,520 --> 00:38:59,000 Speaker 1: hear that. It's not on Instagram. Let's look at the 591 00:38:59,000 --> 00:39:01,040 Speaker 1: crazy workout I'm doing. Look at the crazy outfield. How 592 00:39:01,120 --> 00:39:02,839 Speaker 1: much agin I'm showing, Look how great I look? How 593 00:39:02,840 --> 00:39:12,960 Speaker 1: do you feel? Be happy? I am all right? What 594 00:39:13,040 --> 00:39:16,440 Speaker 1: an amazing study again, if you want to look it up, 595 00:39:16,520 --> 00:39:20,000 Speaker 1: just came out. Association between physical activity and risk of depression, 596 00:39:20,040 --> 00:39:25,680 Speaker 1: A systematic review and met analysis GAMMA psychiatry April. Thank 597 00:39:25,680 --> 00:39:29,399 Speaker 1: you for listening. I love what I do. I love 598 00:39:29,440 --> 00:39:32,720 Speaker 1: reading these studies. I love bring them to you. Reinforces 599 00:39:32,840 --> 00:39:38,840 Speaker 1: every single show reinforces how amazing exercise and eating healthy 600 00:39:38,920 --> 00:39:41,000 Speaker 1: and being happy is, and how they're all connected and 601 00:39:41,000 --> 00:39:43,040 Speaker 1: how we're in control of all those things. If you 602 00:39:43,080 --> 00:39:45,439 Speaker 1: want to reach out, Tom h Fit is Instagram, Tom 603 00:39:45,560 --> 00:39:48,080 Speaker 1: h Fit is Twitter, you go to Fitness Disrupted dot com. 604 00:39:48,120 --> 00:39:50,719 Speaker 1: Email me through the site. My recent book is The 605 00:39:50,760 --> 00:39:54,920 Speaker 1: Micro Workout Plan. It's connected to everything I just talked about, 606 00:39:55,000 --> 00:39:58,640 Speaker 1: and I talked about the cognitive benefits. It's not just workouts, 607 00:39:58,960 --> 00:40:01,200 Speaker 1: it's the science. So you can grab that too if 608 00:40:01,200 --> 00:40:03,000 Speaker 1: you're interested, and if you do have it. By the way, 609 00:40:03,040 --> 00:40:05,399 Speaker 1: I haven't broken a hundred reviews yet. It's my goal. 610 00:40:05,480 --> 00:40:08,319 Speaker 1: I'm a goals oriented person. You have read it and 611 00:40:08,400 --> 00:40:12,000 Speaker 1: enjoy it, would greatly appreciate an Amazon review. Thank you 612 00:40:12,000 --> 00:40:14,839 Speaker 1: ahead of time. I remember my goal is to help 613 00:40:15,080 --> 00:40:17,840 Speaker 1: all of us, myself and you, with our best lives. 614 00:40:17,920 --> 00:40:20,840 Speaker 1: That's it. That's it. I don't want to be biased, 615 00:40:20,840 --> 00:40:23,400 Speaker 1: because if if my bias keeps me from achieving that 616 00:40:23,440 --> 00:40:28,880 Speaker 1: goal for myself, what good is it? I am Tom Holland. 617 00:40:29,600 --> 00:40:37,200 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 618 00:40:37,239 --> 00:40:40,520 Speaker 1: a production of I heart Radio. For more podcasts from 619 00:40:40,520 --> 00:40:44,239 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 620 00:40:44,440 --> 00:40:46,680 Speaker 1: or wherever you listen to your favorite shows.