WEBVTT - Exercise and Depression - Minutes Matter 0:00:00.840 --> 0:00:05.880 Welcome to Fitness Disrupted, a production of My Heart Radio. 0:00:09.600 --> 0:00:17.520 I am Tom Holland, and this is Fitness Disrupted. There's 0:00:17.520 --> 0:00:20.720 a line I used frequently when I am on TV, 0:00:21.880 --> 0:00:27.800 especially the home shopping channels, where I gosh, I think 0:00:27.800 --> 0:00:32.240 I've done well over a hundred shows by now, and 0:00:32.720 --> 0:00:35.120 selling different fitness equipment, different things like that. But it 0:00:35.159 --> 0:00:39.280 also comes up in many other aspects of my life 0:00:39.360 --> 0:00:44.400 and my job, where I say now, I exercise primarily 0:00:44.479 --> 0:00:50.360 for my sanity more than for vanity, and that's true. 0:00:51.560 --> 0:00:56.360 At fifty three, I am much more focused on how 0:00:56.400 --> 0:01:01.560 I feel, and that goes for feel in good and 0:01:01.640 --> 0:01:08.880 being injury free. Don't get me wrong, I still care 0:01:08.959 --> 0:01:11.520 how I look, and that is an added benefit, but 0:01:11.560 --> 0:01:14.160 it's not the primary one as it is for so 0:01:14.240 --> 0:01:17.720 many people, especially when we are younger. But that's the 0:01:18.160 --> 0:01:25.240 amazing aspect of exercise in that it doesn't matter what 0:01:25.319 --> 0:01:28.600 your main goal is. To look better, feel better, live longer, 0:01:28.760 --> 0:01:31.480 you get the other two. So if your goal is 0:01:31.480 --> 0:01:34.720 to look better, that's your primary goal, you're gonna feel 0:01:34.720 --> 0:01:37.160 better and you're gonna live longer. If your goal is 0:01:37.240 --> 0:01:40.000 to live longer, you're gonna feel better and look better. 0:01:40.880 --> 0:01:45.160 It doesn't matter. It doesn't matter why you start. But 0:01:45.319 --> 0:01:55.360 now I exercise primarily at least in the moment, because 0:01:55.360 --> 0:02:01.480 of how it makes me feel. That's immediate. When you 0:02:01.480 --> 0:02:03.520 find exercise that you like, not that you don't like. 0:02:04.480 --> 0:02:09.440 Not that's a punishment. Not when you exercise to punish 0:02:09.440 --> 0:02:14.240 yourself for eating something, which whole another show, and it's 0:02:14.320 --> 0:02:17.119 not the way to do it. You shouldn't do that. 0:02:17.360 --> 0:02:22.480 And the math doesn't even add up. But it's instantaneous 0:02:22.880 --> 0:02:24.640 when I go for a run, when I get on 0:02:24.680 --> 0:02:29.760 a bike, when I choose my form of cardio, and 0:02:29.800 --> 0:02:32.000 what I've learned over the years is it is a 0:02:32.080 --> 0:02:37.880 huge coping mechanism for me. So something happens that potentially 0:02:37.880 --> 0:02:39.680 could raise my heart rate, as I said, I live 0:02:39.760 --> 0:02:42.400 my life as if I have a heart rate monitor, 0:02:43.680 --> 0:02:46.640 and my goal is to not let anything raise that 0:02:46.720 --> 0:02:50.480 heart rate, like someone cutting me off in traffic, someone 0:02:50.560 --> 0:02:54.320 being rude on an airplane, whacap and reacently my choice 0:02:54.320 --> 0:02:58.760 how to react to that, right, And so for me, 0:02:59.440 --> 0:03:04.240 exercise eyes now is an amazing tool to feel good 0:03:04.919 --> 0:03:08.360 in the moment. And the Grand Canyon, the second Grand 0:03:08.360 --> 0:03:11.320 Canyon run I just did, that was an entire day 0:03:12.680 --> 0:03:17.799 of bliss until the end. If you haven't heard that 0:03:18.200 --> 0:03:21.360 episode yet, I just released that one, my second Grand 0:03:21.400 --> 0:03:26.080 Canyon run. My first one is still They're They're all good, 0:03:26.120 --> 0:03:31.360 They're like kids. You love them all, just differently, those events, 0:03:31.560 --> 0:03:40.280 those experiences. But yeah, I choose that suffering because before 0:03:40.360 --> 0:03:46.040 that suffering, the final couple of hours was eight hours 0:03:46.080 --> 0:03:53.080 of just Heaven Beyond. And so that's what today's podcast 0:03:53.240 --> 0:03:58.400 is about. It's a recent study on exercise and depression 0:04:00.000 --> 0:04:03.080 and it's amazing and it's not new. In other words, 0:04:03.560 --> 0:04:05.640 there's so many studies. This is a meta analysis, so 0:04:05.800 --> 0:04:10.720 it looked back at many other studies into exercise and depression. 0:04:11.040 --> 0:04:14.000 But here's where I'm getting to in my life as well. 0:04:14.520 --> 0:04:18.640 You know, I consult for specific fitness company home exercise 0:04:18.680 --> 0:04:22.479 equipment and what I would love for them to do. 0:04:22.560 --> 0:04:24.680 You know, part of my job's thought leadership giving them 0:04:24.720 --> 0:04:28.719 ideas talking about studies like this is to get away 0:04:28.800 --> 0:04:32.279 from the commercials that just focus on weight loss. What 0:04:32.400 --> 0:04:37.839 if there was a commercial that showed this harder to 0:04:37.920 --> 0:04:41.800 do can totally be done. In other words, focused on 0:04:42.000 --> 0:04:47.040 how good exercise makes you feel, focused on the cognitive benefits, 0:04:47.200 --> 0:04:51.719 the mental benefits above the physical. How amazing would that be? 0:04:51.800 --> 0:04:55.080 And I'm pushing them and pushing them and pushing them 0:04:55.080 --> 0:04:57.320 to do that. And the company that does that first 0:04:57.360 --> 0:04:59.840 and best. There's some companies that touch on it, touch 0:05:00.000 --> 0:05:03.440 on it. But this is one of the major problems 0:05:03.880 --> 0:05:08.760 with fitness and exercise and the goals that most people have, 0:05:08.839 --> 0:05:12.039 the expectations that most people have. Short term, I'm gonna 0:05:12.080 --> 0:05:16.440 finish with a commercial and a topic that I did 0:05:16.480 --> 0:05:19.880 a podcast on that was a little controversial for people, 0:05:20.200 --> 0:05:22.280 and I have to do more of those because it's 0:05:22.320 --> 0:05:26.719 so important. All Right, So exercise and depression, minutes matter. 0:05:27.839 --> 0:05:31.840 An amazing new study meta analysis, look back at a 0:05:32.000 --> 0:05:37.760 handful of studies on depression and exercise, and once again, 0:05:38.600 --> 0:05:42.400 when this podcast over, you should be so excited because 0:05:42.440 --> 0:05:45.640 it is validating so much of what I talked about 0:05:45.800 --> 0:05:51.520 minutes mattering and how powerful movement and exercise is. All right, 0:05:51.640 --> 0:06:01.760 quick break, we will be right back by the way. 0:06:01.800 --> 0:06:05.400 When I talk about minutes mattering, when I talk about 0:06:05.520 --> 0:06:08.599 the micro workout plan, doing micro workouts throughout the day, 0:06:09.720 --> 0:06:13.279 I do them myself. Everything I talked to you about 0:06:14.080 --> 0:06:19.920 I do myself. My new added micro workout is hundred 0:06:21.000 --> 0:06:25.040 You know my hundred AB exercise routine I've talked about 0:06:25.120 --> 0:06:29.080 and did a fit tip about. I do it before 0:06:29.680 --> 0:06:36.520 recording every podcast. Now mix up the types, but my 0:06:36.560 --> 0:06:40.040 point is I do them. This works a fifty three. 0:06:41.320 --> 0:06:43.000 You know, I talk about my events and I do 0:06:43.040 --> 0:06:46.120 the events to show you it can be done, to 0:06:46.160 --> 0:06:49.839 show you that I walked the walk, and I wasn't 0:06:51.040 --> 0:06:54.080 injury free. When I was a kid, I couldn't run 0:06:54.839 --> 0:06:58.040 my entire childhood. I had shin splints and angle issues. 0:06:58.839 --> 0:07:03.520 Sat on the bench soccer. We won the state championships 0:07:03.520 --> 0:07:06.440 in fifth grade, mostly on the bench, got a couple 0:07:06.440 --> 0:07:08.800 of minutes, but it was in pain. And back then 0:07:08.839 --> 0:07:13.760 they knew nothing that diagnosed osgood slatters, all these different things. 0:07:13.840 --> 0:07:17.080 Now that they have some idea, much better idea of 0:07:17.120 --> 0:07:21.040 figuring out and diagnosing things. No, and so to think 0:07:22.440 --> 0:07:25.400 that I had the ultimate not one, but many excuses 0:07:25.440 --> 0:07:30.840 to never run again, how sad. And so my point 0:07:31.000 --> 0:07:35.960 is I do it and it all works. I just 0:07:36.080 --> 0:07:40.000 gotta give a time. All right, So let's talk about depression, right, 0:07:40.960 --> 0:07:46.120 I'm someone, as most are, who have experienced this. Uh, 0:07:46.200 --> 0:07:51.080 someday I will talk much more in depth about my issues, 0:07:51.240 --> 0:07:54.280 but focusing on the positive now. But suffice it to say, 0:07:54.280 --> 0:07:58.320 I have some experience, a lot of experience, and I'm 0:07:58.320 --> 0:08:00.560 gonna read right from this study. By the way, the 0:08:00.640 --> 0:08:05.440 study association between physical activity and risk of depression pretty straightforward, 0:08:05.640 --> 0:08:08.440 not as crazily worded as many of the studies I've 0:08:08.440 --> 0:08:11.120 brought to you in the past. A systematic review and 0:08:11.240 --> 0:08:15.840 meta analysis. Again, meta analysis and systematic review means that 0:08:15.880 --> 0:08:20.200 they are not conducting research, they are looking back at 0:08:20.240 --> 0:08:25.720 past research. Okay. Depression is the leading cause of mental 0:08:25.720 --> 0:08:30.000 health related disease burden and a major cause of disability worldwide, 0:08:30.480 --> 0:08:36.200 affecting approximately two hundred and eighty million people I mean insane, 0:08:36.200 --> 0:08:38.840 and I would argue probably much higher and accounting for 0:08:39.000 --> 0:08:43.480 more than forty seven million disability adjusted life years in 0:08:43.520 --> 0:08:49.240 two thousand nineteen. Depression is also associated with premature mortality 0:08:49.280 --> 0:08:53.959 from other illnesses and suicide. I would argue that the 0:08:54.000 --> 0:08:57.360 thoughts we have in our head, the stress, the unchecked stress, 0:08:57.880 --> 0:09:01.320 this is one of the major benefits of exercise. You know. 0:09:01.400 --> 0:09:03.760 We can talk about the other myriad benefits and I do, 0:09:03.880 --> 0:09:07.319 and I will continue to because there are so many, 0:09:07.559 --> 0:09:13.040 but the stress reduction that we get from exercise prevents 0:09:13.400 --> 0:09:17.840 so many other issues, not just depression. Don't hear that enough. 0:09:18.240 --> 0:09:20.920 Don't see it in marketing, it's all about weight loss. 0:09:21.080 --> 0:09:23.080 It's all about how you look. I don't do any 0:09:23.080 --> 0:09:26.559 cardio and look how skinny I am. I'm gonna get 0:09:26.559 --> 0:09:30.520 back to that. Started to get worked up. This was 0:09:30.679 --> 0:09:37.520 published online A twenty two just came out Jamma psychiatry, 0:09:39.360 --> 0:09:42.320 and I'm gonna read you there. But what made this 0:09:42.360 --> 0:09:45.400 study different? Right? This meta analysis? And I quote they say, 0:09:45.440 --> 0:09:48.400 no study has yet synthesized the evidence to describe the 0:09:48.480 --> 0:09:52.720 strength or shape of the association by conducting a dose 0:09:52.800 --> 0:09:57.360 response meta analysis using harmonized exposure estimate. Now, now we 0:09:57.480 --> 0:10:00.559 got the words out right. What they're basically saying here 0:10:01.360 --> 0:10:05.079 is they're looking at the the dosetress like how much, right, 0:10:05.200 --> 0:10:07.320 how much you need? And then they're going to talk 0:10:07.360 --> 0:10:12.160 about kind of the the shape of the association. Right, 0:10:12.520 --> 0:10:14.240 it will make more sense in a second. All right, 0:10:14.320 --> 0:10:18.560 here's the abstract. I love, I love these studies that 0:10:18.600 --> 0:10:20.880 I love bringing them to you. The importance depression is 0:10:20.960 --> 0:10:23.920 leading cause of mental health related disease burden and maybe 0:10:23.960 --> 0:10:28.440 reduced by physical activity. But the dose response relationship between 0:10:28.440 --> 0:10:30.800 activity and depression is uncertain. This is one thing I 0:10:30.880 --> 0:10:34.520 get it. I complain about this frequently when doing reviews 0:10:34.520 --> 0:10:38.120 of studies, talking about studies. It's always like, how much like, 0:10:38.200 --> 0:10:41.880 what's the minimum exercise you can do and get benefit? 0:10:42.440 --> 0:10:46.680 I get it, people, But in all my years now 0:10:46.880 --> 0:10:50.480 of doing this, if you want the least amount, you 0:10:50.559 --> 0:10:55.720 haven't found what you love. Wow. I never quite set 0:10:55.760 --> 0:10:59.560 it like that, but it's true. If you're looking for 0:10:59.559 --> 0:11:03.160 the least them ount, you're not doing it right. Because 0:11:03.160 --> 0:11:07.040 if you told me Tom you can only exercise ten 0:11:07.120 --> 0:11:11.320 minutes a day once, I would be stressed and be 0:11:11.400 --> 0:11:14.640 really stressed because it doesn't allow me to feel good 0:11:15.160 --> 0:11:17.440 and get all the benefits. There's four major benefits. It's 0:11:17.520 --> 0:11:19.440 such a good study and one of the first ones 0:11:19.440 --> 0:11:22.240 that really just pulled out these four things in this way. 0:11:23.240 --> 0:11:24.960 I'll get to that a second. I'm always getting ahead 0:11:24.960 --> 0:11:27.200 of myself. If you want the minimum dose, you're not 0:11:27.240 --> 0:11:29.720 doing it right. You haven't found your exercise. If you 0:11:29.920 --> 0:11:33.360 want the minimum amount of food that you that is healthy, 0:11:33.400 --> 0:11:36.120 you haven't found the healthy food, right. That's the beauty 0:11:36.120 --> 0:11:38.640 of healthy food. By the way, always going off on tangents, 0:11:39.640 --> 0:11:45.400 but like when you find like I have the fruits 0:11:45.400 --> 0:11:48.040 and vegetables and lean sources of protein and healthy fats 0:11:48.920 --> 0:11:55.040 that I love, not depriving myself, and you can eat 0:11:55.040 --> 0:11:57.960 a heck of a lot of vegetables and a heck 0:11:58.000 --> 0:12:01.840 of a lot of eggs because you enjoy it and 0:12:01.880 --> 0:12:04.120 their low calory, many of them, and they make feel 0:12:04.120 --> 0:12:05.840 good and you don't over eat, you're not super hungry. 0:12:05.960 --> 0:12:08.800 See totally off on a tangent. All right, let's get back. 0:12:08.840 --> 0:12:12.880 So the objective of this study to systematically review and 0:12:12.960 --> 0:12:16.360 meta analyze the dose response association between physical activity and 0:12:16.480 --> 0:12:20.800 incident depression from published perspective studies of adults. Again, we 0:12:20.920 --> 0:12:25.040 can get studies into depression. Now, this is really what 0:12:25.120 --> 0:12:27.280 starts to separate this study and make it a really 0:12:27.320 --> 0:12:30.680 good one in my opinion. Okay, they included perspective cohort 0:12:30.720 --> 0:12:34.160 studies reporting physical activity at three or more exposure levels 0:12:34.559 --> 0:12:36.600 doesn't really matter for you. You don't have to understand that. 0:12:36.920 --> 0:12:40.319 And risk estimates for depression with three thousand or more adults, 0:12:40.520 --> 0:12:42.560 so sample size had to be more than three thousand, 0:12:42.640 --> 0:12:44.920 three thousand or more. That's a really good size, right, 0:12:45.160 --> 0:12:48.640 and that starts to weed out potential issues with the 0:12:48.679 --> 0:12:52.480 findings and the associations. Okay, and not only three thousand 0:12:52.600 --> 0:12:55.760 or more in the study, but three years or longer 0:12:55.840 --> 0:12:58.440 a follow up. So now they're trying to control for 0:12:59.080 --> 0:13:03.640 pre existing depression, right, So that's a good thing when 0:13:03.679 --> 0:13:05.800 you have that length of time and you have that 0:13:05.880 --> 0:13:10.439 big a sample size. Okay, here's the specifics. So they 0:13:10.559 --> 0:13:13.760 narrowed it down and included just fifteen studies that fit 0:13:13.800 --> 0:13:19.800 this criteria. Okay, almost two hundred thousand participants, one thousand, 0:13:19.800 --> 0:13:23.680 one and thirty participants and two just over two million 0:13:23.720 --> 0:13:28.679 person years were included. Approximately six of the participants in 0:13:28.720 --> 0:13:32.320 the studies were women. All but one included studies that 0:13:32.360 --> 0:13:35.200 originated in high income countries, so that could be a 0:13:35.200 --> 0:13:38.800 potential issue like does this uh, you know as the 0:13:38.840 --> 0:13:42.080 association for you know, the less affluent countries as well 0:13:42.120 --> 0:13:45.079 and people. And then the specifics with where six were 0:13:45.160 --> 0:13:48.760 from the United States, six from Europe, one from Australia, 0:13:48.840 --> 0:13:53.040 one from Japan, and one study that included data from India, Ghana, Mexico, 0:13:53.160 --> 0:13:57.920 and Russia. And again, this study reports the first dose 0:13:58.040 --> 0:14:02.199 response meta analysis of siations between physical activity and incident 0:14:02.240 --> 0:14:08.480 depression to the researchers knowledge. What are the findings relative 0:14:08.559 --> 0:14:13.600 to adults not reporting any activity, Those accumulating half the 0:14:13.640 --> 0:14:17.880 recommended volume activity, which is four point four hours per week, 0:14:18.640 --> 0:14:25.120 they had eighteen percent or risk of depression. So for 0:14:25.160 --> 0:14:29.880 those who did nothing again self reports, those who accumulated half, 0:14:30.600 --> 0:14:33.240 what I would argue is a pretty low volume of 0:14:33.360 --> 0:14:40.360 physical activity almost twenty percent lower risk of depression. Adults 0:14:40.360 --> 0:14:45.240 who accumulated the recommended volume of eight point eight hours 0:14:45.280 --> 0:14:55.000 per week had pent lower risk. And they throw in 0:14:55.040 --> 0:14:56.800 the met hours per week and things like that, just no, 0:14:56.920 --> 0:15:00.440 it's it's a handful of hours. It's not a lot. 0:15:00.720 --> 0:15:02.560 And I'm going to get back to that too, because 0:15:02.560 --> 0:15:06.760 that is such an important takeaway of this as well. Okay, 0:15:07.040 --> 0:15:10.280 and here's what's confusing, and I'm gonna always put in 0:15:10.320 --> 0:15:14.440 everything right. They were diminishing additional potential benefits and greater 0:15:14.520 --> 0:15:17.440 uncertainty at higher volumes of physical activity. So what they 0:15:17.480 --> 0:15:19.760 found was this was that the strength or shape of 0:15:19.760 --> 0:15:22.800 the association. So what they're saying is after you got 0:15:22.840 --> 0:15:28.440 above the recommended the benefits were diminishing, so they they 0:15:28.480 --> 0:15:31.720 started to drop off. Now there's a reason for that. 0:15:32.360 --> 0:15:34.440 Just hold on to that thought, Okay, what you need 0:15:34.480 --> 0:15:37.280 to know is you don't have to do a lot 0:15:39.160 --> 0:15:43.040 couple of hours per week low intensity, low to moderate 0:15:43.080 --> 0:15:49.320 intensity exercise. Okay, this isn't red in my notes because 0:15:49.320 --> 0:15:52.800 this is so important. Based on an estimate of exposure 0:15:52.840 --> 0:15:58.040 prevalences among included cohorts, if less active adults had achieved 0:15:58.040 --> 0:16:03.360 the current physical activity recommendations, eleven point five of depression 0:16:03.400 --> 0:16:09.800 cases could have been prevented. That's amazing. That's an amazing finding. 0:16:10.600 --> 0:16:14.800 If those people who were doing basically nothing got to 0:16:14.840 --> 0:16:18.840 the couple of hours per week low to moderate activity, 0:16:19.200 --> 0:16:22.520 more than ten of depression cases could have been prevented. 0:16:24.000 --> 0:16:32.040 Not with drugs, not with therapy, but especially not pharmaceutical 0:16:32.080 --> 0:16:38.040 interventions which are expensive and have side effects. No drugs, 0:16:39.040 --> 0:16:42.440 this is free. A lot of the movement was walking, 0:16:44.360 --> 0:16:47.440 and you are in control of the dose people. And 0:16:47.480 --> 0:16:50.600 this is why I talk about micro workouts. You sure, 0:16:50.680 --> 0:16:52.560 you can go for an hour to hour walk in 0:16:52.600 --> 0:16:55.400 the morning to our two hours of whatever type of 0:16:55.440 --> 0:16:58.480 cardio vascular exercise you can do thirty minutes on the 0:16:58.520 --> 0:17:02.160 but whatever your cardio is can do that. But you 0:17:02.200 --> 0:17:04.520 can and should also break it up and do ten 0:17:04.520 --> 0:17:07.439 minutes in the morning, and a twenty minute walk after lunch, 0:17:07.640 --> 0:17:09.920 and maybe a forty five minute walk with your dog 0:17:09.960 --> 0:17:12.879 in the evening. And what I love about the findings 0:17:13.080 --> 0:17:15.240 is it's going to bring in a bunch of the 0:17:15.280 --> 0:17:21.160 studies and effects that I've talked about another podcasts. All right, 0:17:22.560 --> 0:17:28.639 eleven point five of depression could have been prevented. You know, 0:17:28.720 --> 0:17:31.160 this is where the I'm not one of those people 0:17:31.160 --> 0:17:36.040 who screams from the rooftops about, you know, medicine being reactive, 0:17:36.080 --> 0:17:41.200 but it is. It's much more lucrative to sell a drug, then, 0:17:41.640 --> 0:17:44.359 That's what I'm trying to say, than it is to 0:17:44.480 --> 0:17:52.240 sell activity. That's true. And ten over ten percent of 0:17:52.280 --> 0:17:55.240 people could have avoided it completely just by doing the 0:17:55.640 --> 0:17:59.920 minimum or the recommended. So the minimum amount of expers 0:18:00.040 --> 0:18:03.800 eyes amazing. And I'm gonna go out on a limb 0:18:03.800 --> 0:18:06.119 here and say, because of the limitations of the higher 0:18:06.760 --> 0:18:12.560 activity levels, that number will be higher without fail believe 0:18:12.600 --> 0:18:16.800 that based on everything I have studied and learned and experienced, 0:18:16.800 --> 0:18:21.639 and and no, all right, let's take a quick break 0:18:21.680 --> 0:18:23.240 and we come back and to bring it all home, 0:18:23.320 --> 0:18:27.320 all right, I'm gonna talk about the why why for 0:18:27.600 --> 0:18:31.040 awesome reasons and again tie into I do say so myself. 0:18:31.040 --> 0:18:34.840 A bunch of the podcast I've already done a lot 0:18:34.880 --> 0:18:38.119 of its common sense, but a lot of it. Some 0:18:38.200 --> 0:18:43.040 of the causes you go okay, And this is why 0:18:43.119 --> 0:18:45.439 I repeat over and over, because you're gonna start to go, oh, 0:18:45.520 --> 0:18:47.400 maybe I didn't believe that the first time I heard 0:18:47.440 --> 0:18:50.399 Tom talk about it. Maybe it took three times. Now, Oh, 0:18:50.600 --> 0:18:53.240 now I'm starting to connect the dots. Now it's starting 0:18:53.240 --> 0:18:54.760 to make sense, because it doesn't always make sense. If 0:18:54.800 --> 0:18:57.399 it did. All this information we give out to people, 0:18:57.640 --> 0:19:00.280 they believe it right away. All right, quick break, We'll 0:19:00.280 --> 0:19:12.639 be right back, and we're back talking about one of 0:19:12.640 --> 0:19:18.920 my favorite topics, just the psychological aspect of exercise. There's 0:19:19.000 --> 0:19:27.920 so much to it, performance, Alzheimer's, memory, happiness. Why are 0:19:28.040 --> 0:19:32.800 those benefits not highlighted more? Why are they not in commercials? 0:19:33.119 --> 0:19:37.040 Why are they not in advertising? You can't show it. 0:19:38.400 --> 0:19:40.280 You can't show it the way you show a skinny person. 0:19:41.480 --> 0:19:44.640 You can't show it the way you can manipulate images 0:19:44.680 --> 0:19:50.200 on Instagram. And you can't just have it genetically, as 0:19:50.280 --> 0:19:53.840 so many people in this industry do. Listen, I was 0:19:53.880 --> 0:19:56.280 a fitness model with Wilhelmina. For years, I saw it. 0:19:57.840 --> 0:20:01.960 I saw some really unhealthy skinny people and really unhappy 0:20:02.520 --> 0:20:07.040 skinny people. It's not about being skinny. It's about being 0:20:07.040 --> 0:20:11.120 healthy and it's about being happy. And you can't tell 0:20:11.240 --> 0:20:17.119 either of those things from a picture from a body type. 0:20:18.800 --> 0:20:21.560 All right, let's get back into this because it's so good. 0:20:23.840 --> 0:20:27.199 Reading from the study once again, the greatest differences in 0:20:27.359 --> 0:20:33.160 risk observed between low doses of physical activity, suggesting most 0:20:33.160 --> 0:20:36.159 benefits are realized when moving from no activity to at 0:20:36.240 --> 0:20:38.919 least some Oh my gosh, this got me so excited 0:20:38.960 --> 0:20:42.959 when I read this. Read it again. Most benefits are 0:20:43.000 --> 0:20:46.080 realized when moving from no activity to at least something 0:20:46.280 --> 0:20:51.959 sounds familiar, excessive moderation, right, So for those people who 0:20:52.040 --> 0:20:53.560 are on the couch, for those of you who are 0:20:53.560 --> 0:20:56.120 listening and like you're just not even close to there yet, 0:20:56.160 --> 0:20:58.720 I get it. I've worked with you. I've worked with 0:20:58.760 --> 0:21:02.480 thousands of people like you of the years, and I 0:21:02.640 --> 0:21:07.199 loved it. I love working with I loved working with 0:21:07.240 --> 0:21:09.600 all clients and did back when I was a trainer 0:21:09.640 --> 0:21:15.119 and coach every type of age and fitness level and 0:21:15.160 --> 0:21:19.640 goals you know, from kids up to you know, plus. 0:21:20.520 --> 0:21:24.600 But give me someone who's just starting. Give me someone 0:21:24.640 --> 0:21:27.960 who I know I'm going to make feel good right 0:21:27.960 --> 0:21:32.679 away with not a lot. Not by killing them as 0:21:32.720 --> 0:21:35.400 I was literally told to do at one gym many 0:21:35.440 --> 0:21:40.880 years ago for orientations. Kill them to the first session, 0:21:41.119 --> 0:21:43.840 make them crawl out. That's a good idea, and that 0:21:43.920 --> 0:21:47.119 was the head of the personal training department. Again, I 0:21:47.160 --> 0:21:49.880 go off on tangents, but for good reason. It's one 0:21:49.880 --> 0:21:53.120 of the problems with fitness and trainers and lack of 0:21:53.680 --> 0:22:00.720 education understanding. Let me continue though. Accumulating an activity volume 0:22:00.760 --> 0:22:04.240 equivalent to two point five hours of brisk walking per 0:22:04.280 --> 0:22:09.159 week was associated with twenty five lower risk of depression. 0:22:09.920 --> 0:22:12.000 I mean it takes my breath away. So people will 0:22:11.960 --> 0:22:13.240 talk about how much do I have to walk to 0:22:13.320 --> 0:22:16.000 lose weight. I've contributed to those articles for thirty years. 0:22:16.480 --> 0:22:20.640 Over thirty years, I get it again. I'm not I'm 0:22:20.720 --> 0:22:23.359 not dismissing the way we need to be a healthy weight. 0:22:25.160 --> 0:22:29.159 But when you focus on the cognitive benefits that you 0:22:29.200 --> 0:22:32.880 feel immediately, that's how you make it a lifestyle change. 0:22:35.119 --> 0:22:38.119 When you find the activity that you enjoy that feels good, 0:22:38.440 --> 0:22:40.560 and you don't do too much too soon and you 0:22:40.600 --> 0:22:42.199 break it up and you do the other things I'm 0:22:42.240 --> 0:22:47.600 gonna outline shortly. That's when you start to feel good, 0:22:48.000 --> 0:22:50.560 you start to do a little more, you start to 0:22:50.600 --> 0:22:54.119 eat a little better, and then the weight changes. But 0:22:54.200 --> 0:22:57.399 you focus on the psychological first. Plus you have to 0:22:57.440 --> 0:23:01.080 go in believing what I'm telling you, because then it 0:23:01.119 --> 0:23:04.880 becomes easier. Not only do you feel good like your 0:23:04.920 --> 0:23:08.320 body and your mind those hormones, serotonin and things like that, 0:23:09.240 --> 0:23:11.600 but if you truly believe you're doing great things for 0:23:11.640 --> 0:23:16.280 your body and your mind becomes exponentially easier. And then 0:23:16.400 --> 0:23:17.920 if you do that long enough and you see the 0:23:17.960 --> 0:23:20.760 body change, then you're Then you're done. You're hooked. Then 0:23:20.800 --> 0:23:24.480 you're me and you can all be this. I promise 0:23:25.440 --> 0:23:26.959 you're just not gonna do it the same way I do. 0:23:27.000 --> 0:23:29.879 You might not run. Many of you won't, and that's fine, 0:23:30.320 --> 0:23:32.320 all right. Let me go on. I'm gonna read it 0:23:32.359 --> 0:23:36.439 once again. Though, accumulating an activity volume equivalent to two 0:23:36.520 --> 0:23:39.040 point five hours of brisk walking per week was associated 0:23:39.040 --> 0:23:44.320 with lower risk of depression beyond amazing, and at half 0:23:44.320 --> 0:23:48.880 that dose, the risk was eighteen percent lower compared with 0:23:49.000 --> 0:23:54.359 no activity two and a half hours per week. Break 0:23:54.400 --> 0:23:56.680 that up. Are you doing five days? Are you doing 0:23:56.720 --> 0:24:00.600 three days? Are you doing seven days? And that's why 0:24:00.640 --> 0:24:05.440 I love looking at it as a seven day plan. 0:24:06.480 --> 0:24:08.639 In other words, what's my goal by the end of 0:24:08.640 --> 0:24:10.800 the week two and a half hours? You go, You 0:24:10.800 --> 0:24:12.840 don't have to do the same amount every day unless 0:24:12.840 --> 0:24:15.199 you want to. In other words, one day you can 0:24:15.240 --> 0:24:17.640 do thirty minutes. The next day you can do forty five, 0:24:17.960 --> 0:24:21.520 third day you can do five if you prefer to 0:24:21.600 --> 0:24:23.119 have that. Like every day, I'm gonna go out at 0:24:23.520 --> 0:24:26.639 you know, whatever time, at lunchtime, after work, whatever, and 0:24:26.640 --> 0:24:28.800 I'm gonna do thirty minute. That's great, But you don't 0:24:28.800 --> 0:24:32.600 have to, and life gets in the way, and you 0:24:32.640 --> 0:24:35.440 can't and shouldn't beat yourself up when you go, oh, 0:24:35.560 --> 0:24:37.199 I had that thirty minute walk, couldn't do it? No 0:24:37.920 --> 0:24:41.199 do more than next day, or break it up, you know, 0:24:41.720 --> 0:24:44.399 over the next few days. And the final sentence here 0:24:44.440 --> 0:24:48.600 again little confusing. Only minor additional benefits were observed at 0:24:48.680 --> 0:24:53.879 higher activity levels. I'll get back to that. This is 0:24:53.920 --> 0:24:58.639 the only other red passage in my notes because it 0:24:58.760 --> 0:25:02.960 is so important and one of the most important takeaways 0:25:02.960 --> 0:25:07.560 of this podcast. Our findings therefore have important new implications 0:25:07.560 --> 0:25:13.080 for health practitioners making lifestyle recommendations, especially to inactive individuals 0:25:13.119 --> 0:25:19.600 who may perceive the current recommendation target as unrealistic. That's 0:25:19.600 --> 0:25:22.920 a word salad for. People aren't doing it because they 0:25:22.960 --> 0:25:25.000 think they need to do more than they need to do. 0:25:26.280 --> 0:25:28.919 People aren't doing it because they don't think they're going 0:25:28.960 --> 0:25:33.639 to get the benefits from micro workouts, from doing a 0:25:33.680 --> 0:25:35.760 little bit a lot, not a lot, A little bit 0:25:37.840 --> 0:25:41.719 minutes matter. That's why I put it in the title. 0:25:41.760 --> 0:25:44.320 It's exactly what this is saying. And so for all 0:25:44.320 --> 0:25:48.600 those people, especially the people who are listen, significantly overweight, 0:25:50.160 --> 0:25:54.320 aches and pains, and they go, what's the what's the point? 0:25:56.600 --> 0:25:59.720 And they may have tried it in the past and 0:25:59.800 --> 0:26:01.960 not lost the weight, not achieve the goals that they've 0:26:02.000 --> 0:26:07.560 read or seen from sources that they shouldn't have been trusting. 0:26:08.600 --> 0:26:12.280 Those are the hardest people to get motivated. And when 0:26:12.280 --> 0:26:15.480 I think back to the handful of people who I 0:26:15.480 --> 0:26:18.639 have interviewed and met over the years who exemplify this. 0:26:19.840 --> 0:26:23.119 David Garcia, listen to that podcast if you want a 0:26:23.200 --> 0:26:28.080 real life example of what I just read. Someone who 0:26:28.119 --> 0:26:30.960 had well over a hundred pounds to lose and did 0:26:31.080 --> 0:26:35.320 everything I'm describing here slowly over time, and he lost 0:26:36.119 --> 0:26:39.000 over a hundred and fifty pounds fifty kept it off 0:26:39.000 --> 0:26:41.800 for over ten years. But if you're on your couch 0:26:41.920 --> 0:26:43.840 and you're not feeling good about yourself and you're not 0:26:43.880 --> 0:26:47.760 feeling good physically, and you go, I'm not three hundred 0:26:47.800 --> 0:26:50.719 minutes a week or whatever whatever the recommendation is. Are 0:26:50.720 --> 0:26:52.719 you look at these crazy workouts. So you look at 0:26:52.760 --> 0:26:56.120 these images on Instagram, you go, I'm never gonna be that. Hey, 0:26:56.200 --> 0:26:59.000 yes you could and be maybe you don't want to, 0:27:01.480 --> 0:27:05.040 and the image is not indicative of health or happiness. 0:27:05.560 --> 0:27:09.240