1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:18,320 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:18,560 --> 00:00:22,720 Speaker 1: like almost every fit tip I do, the moment I 4 00:00:22,880 --> 00:00:27,960 Speaker 1: begin taking my notes, doing my research, writing down what 5 00:00:28,000 --> 00:00:31,800 Speaker 1: I want to talk about, outlining the show, I immediately 6 00:00:31,800 --> 00:00:34,680 Speaker 1: want to make it a full show. It's just I 7 00:00:34,760 --> 00:00:39,040 Speaker 1: don't want to condense it down and make it short. 8 00:00:39,760 --> 00:00:43,559 Speaker 1: But that's what most of you want, at least to start. 9 00:00:43,800 --> 00:00:45,560 Speaker 1: So let me say this is a quick fit tip 10 00:00:45,840 --> 00:00:48,440 Speaker 1: on pre workouts. What is the best pre workout? But 11 00:00:48,479 --> 00:00:52,159 Speaker 1: I will absolutely do more full length podcasts on this 12 00:00:52,240 --> 00:00:55,520 Speaker 1: as well. But this is a great starting point for 13 00:00:55,680 --> 00:01:00,320 Speaker 1: you when it comes to pre workout. And is that 14 00:01:00,400 --> 00:01:02,560 Speaker 1: even as I'm speaking right now, I'm like, how do 15 00:01:02,640 --> 00:01:04,520 Speaker 1: I do this in in a short amount of time? Well? 16 00:01:04,560 --> 00:01:06,600 Speaker 1: I will, all right, So pre work out? What the 17 00:01:06,600 --> 00:01:10,280 Speaker 1: heck is that well to supplement essentially right that people 18 00:01:10,280 --> 00:01:12,920 Speaker 1: are going to take before a workout to get the 19 00:01:12,959 --> 00:01:16,600 Speaker 1: most out of that workout, right, And I think that 20 00:01:16,760 --> 00:01:18,360 Speaker 1: is a huge part. I know that's a huge part 21 00:01:18,360 --> 00:01:20,720 Speaker 1: of it. Is what are your goals? Right? What are 22 00:01:20,760 --> 00:01:23,720 Speaker 1: your goals for your workout, for your program, for your 23 00:01:23,800 --> 00:01:27,160 Speaker 1: overall health and wellness programs, and that's really important when 24 00:01:27,160 --> 00:01:30,200 Speaker 1: you're even deciding whether or not you need this. Let 25 00:01:30,240 --> 00:01:34,600 Speaker 1: me backtrack really quickly nineteen eighties, when I was really 26 00:01:34,640 --> 00:01:36,640 Speaker 1: just starting to get into the uh that's how old 27 00:01:36,680 --> 00:01:41,240 Speaker 1: I am, uh, really seriously into the fitness world. And 28 00:01:41,480 --> 00:01:43,640 Speaker 1: that's when there are a bunch of supplements out there 29 00:01:43,680 --> 00:01:46,640 Speaker 1: that are no longer out. Okay, a Federal was one 30 00:01:46,680 --> 00:01:48,960 Speaker 1: of them. And a Federal was you could buy it 31 00:01:49,040 --> 00:01:53,080 Speaker 1: in drinks and pillform a lot of these products that 32 00:01:53,120 --> 00:01:54,840 Speaker 1: I'm going to talk about, or you know, just pre 33 00:01:54,960 --> 00:01:58,240 Speaker 1: workout supplements in general, same type of thing. But a 34 00:01:58,320 --> 00:02:00,840 Speaker 1: feder was banned. It was and who used to be 35 00:02:00,880 --> 00:02:04,160 Speaker 1: commercially available and it was banned in two thousand four. 36 00:02:04,440 --> 00:02:08,520 Speaker 1: I actually worked in a gym where a trainer recommended 37 00:02:08,560 --> 00:02:12,160 Speaker 1: that a client who had just given birth take a 38 00:02:12,240 --> 00:02:14,639 Speaker 1: Fedra there was a commercially available you know, at a 39 00:02:14,720 --> 00:02:19,760 Speaker 1: sports nutrition store, that she take a Fedra this product 40 00:02:19,880 --> 00:02:24,799 Speaker 1: to lose weight, and she died. Now is that an exception? Yes? 41 00:02:24,840 --> 00:02:27,280 Speaker 1: And no? Okay, what you should know, and I don't 42 00:02:27,320 --> 00:02:29,560 Speaker 1: want to get too deep into it. Talked about this before, 43 00:02:29,600 --> 00:02:31,680 Speaker 1: we'll talk about it again. But the f d A 44 00:02:32,320 --> 00:02:36,040 Speaker 1: is not required authorized to review dietary supplement products for 45 00:02:36,120 --> 00:02:39,440 Speaker 1: safety and effectiveness before they are marketed. This is right 46 00:02:39,480 --> 00:02:42,360 Speaker 1: from f d A dot gov. Okay, who is responsible 47 00:02:42,400 --> 00:02:46,440 Speaker 1: for the safety of dietary supplements. The manufacturers and distributors 48 00:02:46,440 --> 00:02:50,080 Speaker 1: of dietary supplements are responsible for making sure their products 49 00:02:50,120 --> 00:02:52,600 Speaker 1: are safe before they go to market. So just know 50 00:02:52,760 --> 00:02:56,320 Speaker 1: that there's a lot of products out there supplement wise, 51 00:02:56,600 --> 00:03:01,200 Speaker 1: and suffice it to say, just like a fed they uh, 52 00:03:01,480 --> 00:03:03,760 Speaker 1: they might not be healthy or might not be good 53 00:03:03,760 --> 00:03:06,080 Speaker 1: for you. You may have an adverse reaction. So you 54 00:03:06,120 --> 00:03:07,920 Speaker 1: just need to know that and it's gonna go to 55 00:03:08,639 --> 00:03:12,240 Speaker 1: what I recommend for you. Okay. So why do you 56 00:03:12,320 --> 00:03:15,280 Speaker 1: need a pre workout You don't. You don't, Well, then 57 00:03:15,280 --> 00:03:18,480 Speaker 1: why do people take them? Well, there's so many different reasons. 58 00:03:18,639 --> 00:03:20,680 Speaker 1: Some of the claims if you look at the pre 59 00:03:20,760 --> 00:03:25,800 Speaker 1: workout supplements out there, they improve endurance, power output, focus, 60 00:03:26,480 --> 00:03:30,960 Speaker 1: improved fat loss, blood flow, and many of those things 61 00:03:31,120 --> 00:03:35,760 Speaker 1: are somewhat true. Again, I will go into much greater 62 00:03:35,920 --> 00:03:39,920 Speaker 1: detail and depth in a subsequent show, but even then, 63 00:03:40,200 --> 00:03:44,520 Speaker 1: none of those things are gonna be dramatic. In other words, 64 00:03:44,520 --> 00:03:47,080 Speaker 1: like you take this supplement and you're gonna start, you know, 65 00:03:47,400 --> 00:03:53,000 Speaker 1: lowering your marathon times by you know, minutes, uh, ten minutes, 66 00:03:53,040 --> 00:03:59,720 Speaker 1: twenty minutes. Not a supplement will potentially help in small ways. 67 00:04:00,120 --> 00:04:02,760 Speaker 1: And many of these supplements, by the way, and the 68 00:04:02,880 --> 00:04:05,560 Speaker 1: ingredients within you need to take for a long amount 69 00:04:05,560 --> 00:04:08,000 Speaker 1: of time. There's a lot going on. So none of 70 00:04:08,040 --> 00:04:14,480 Speaker 1: these are a magic cure or you know, uh magic 71 00:04:14,600 --> 00:04:18,960 Speaker 1: potion pill that's going to make you a great athlete, 72 00:04:19,440 --> 00:04:22,120 Speaker 1: you know, burn a crazy amount of fat. It's just 73 00:04:22,200 --> 00:04:26,359 Speaker 1: not They're not out there, okay. And so when we 74 00:04:26,360 --> 00:04:30,159 Speaker 1: talk about pre workouts, I think that most people take them. 75 00:04:30,200 --> 00:04:31,839 Speaker 1: I know that most people take them for a couple 76 00:04:31,880 --> 00:04:35,159 Speaker 1: of reasons. Energy right, Energy I need I need the 77 00:04:35,240 --> 00:04:38,600 Speaker 1: energy to get my workout, and that's we're all end up. 78 00:04:39,040 --> 00:04:42,000 Speaker 1: What is energy right? And then motivation You're like, I 79 00:04:42,080 --> 00:04:45,040 Speaker 1: need to get up right, I need to get motivated 80 00:04:45,120 --> 00:04:48,159 Speaker 1: site mentally ready. You know, many people work out in 81 00:04:48,160 --> 00:04:52,160 Speaker 1: the morning alluding to what I'm gonna recommend. So it's 82 00:04:52,440 --> 00:04:55,960 Speaker 1: it's the energy to do the workout, and it's the motivation. 83 00:04:56,120 --> 00:04:57,800 Speaker 1: And then a third one I don't think that's talked 84 00:04:57,839 --> 00:05:01,120 Speaker 1: about enough is to maximize your result. Right, are you 85 00:05:01,200 --> 00:05:05,040 Speaker 1: doing a high intensity workout. Are you someone who's you know, 86 00:05:05,240 --> 00:05:10,800 Speaker 1: training for some specific sport. Are you trying to build muscle? Okay, 87 00:05:10,800 --> 00:05:14,120 Speaker 1: but you don't need you don't need any of these 88 00:05:14,600 --> 00:05:18,800 Speaker 1: pre workout recommendations supplements that are out there to achieve 89 00:05:18,839 --> 00:05:22,719 Speaker 1: any of those things. Okay, some may help, and the 90 00:05:22,800 --> 00:05:26,719 Speaker 1: two that I'm going to give you absolutely do absolutely 91 00:05:27,440 --> 00:05:29,840 Speaker 1: when it comes to science and the research that is 92 00:05:29,880 --> 00:05:34,360 Speaker 1: out there. Okay, but again, be cautious. Just because it's 93 00:05:34,360 --> 00:05:38,520 Speaker 1: on a shelf doesn't mean that it's safe and efficacious 94 00:05:38,600 --> 00:05:42,120 Speaker 1: for you. All right, So let's just break it down 95 00:05:42,120 --> 00:05:47,000 Speaker 1: really quickly as well. You've got pre workout supplements, and 96 00:05:47,040 --> 00:05:50,400 Speaker 1: then let's throw in their energy drinks. So let's just 97 00:05:50,400 --> 00:05:54,360 Speaker 1: talk about energy drinks really quickly. Not the healthiest thing 98 00:05:54,360 --> 00:05:55,840 Speaker 1: in the world. Let's be honest. I'm not gonna throw 99 00:05:55,839 --> 00:05:58,000 Speaker 1: out any brand names, but you know what I'm talking about. 100 00:05:58,160 --> 00:06:01,200 Speaker 1: They're loaded with sugar. For the most art, They're loaded 101 00:06:01,279 --> 00:06:07,680 Speaker 1: with you know, commercially made crazy combinations of things. Let 102 00:06:07,680 --> 00:06:10,000 Speaker 1: me leave it at that. That's really scientific, right, But 103 00:06:10,000 --> 00:06:14,320 Speaker 1: there's a lot of sugar, and there is what caffeine. 104 00:06:14,920 --> 00:06:17,480 Speaker 1: At the end of the day, people, it keeps coming 105 00:06:17,520 --> 00:06:21,240 Speaker 1: back to caffeine, and I've talked about caffeine on numerous 106 00:06:21,240 --> 00:06:25,960 Speaker 1: shows for that reason. It's an ergantogenic aid. Caffeine improves performance. 107 00:06:26,360 --> 00:06:28,560 Speaker 1: It does. So let me cut to the chase. Here 108 00:06:28,640 --> 00:06:32,320 Speaker 1: my two recommendations to get started. When it comes to 109 00:06:32,360 --> 00:06:36,279 Speaker 1: the best pre workout our carbohydrates. That's our body's preferred 110 00:06:36,360 --> 00:06:38,839 Speaker 1: energy source. People, So when I talk about breakfast and 111 00:06:38,839 --> 00:06:40,560 Speaker 1: I talk about whether or not you need to eat 112 00:06:40,560 --> 00:06:43,159 Speaker 1: before workout, that's up to you. Do you have the 113 00:06:43,240 --> 00:06:46,279 Speaker 1: energy you need to get through your workout. If you don't, 114 00:06:46,720 --> 00:06:50,719 Speaker 1: then you need something before. When it comes to fuel, fuel, 115 00:06:51,279 --> 00:06:56,320 Speaker 1: carbohydrates are our body's preferred energy source, and so you 116 00:06:56,360 --> 00:06:59,680 Speaker 1: may be someone who needs to have a little something 117 00:06:59,880 --> 00:07:02,360 Speaker 1: or a lot of something before your workouts, depending on 118 00:07:02,440 --> 00:07:04,240 Speaker 1: what you're doing, what your goals are, and what time 119 00:07:04,240 --> 00:07:08,159 Speaker 1: of day you're doing it. Carbohydrates our body's preferred energy source. 120 00:07:08,480 --> 00:07:10,720 Speaker 1: Is that holy bread? Is it oatmeal? Is it banana 121 00:07:10,760 --> 00:07:14,040 Speaker 1: with peanut butter, is it a commercially made energy bar? 122 00:07:14,480 --> 00:07:18,080 Speaker 1: You know, carbohydrate source in that way. But that's what 123 00:07:18,120 --> 00:07:24,280 Speaker 1: we're talking about. That's the energy to fuel your workout. 124 00:07:25,800 --> 00:07:28,480 Speaker 1: Some people need that, some don't. And again it depends. 125 00:07:28,480 --> 00:07:31,440 Speaker 1: If I'm doing the super long workout, Yeah, then I 126 00:07:31,480 --> 00:07:33,720 Speaker 1: gotta fuel up and I have to probably take in 127 00:07:33,800 --> 00:07:37,080 Speaker 1: fuel during and that fuel ist carbohydrates. So the two 128 00:07:37,120 --> 00:07:39,880 Speaker 1: things I'm going to recommend to get you started if 129 00:07:39,920 --> 00:07:43,320 Speaker 1: you need something, and you always need the energy, but 130 00:07:43,360 --> 00:07:45,400 Speaker 1: it depends. If you're getting up at you know, five 131 00:07:45,440 --> 00:07:48,600 Speaker 1: am for your workout and you're doing a shorter workout, 132 00:07:48,960 --> 00:07:53,160 Speaker 1: you might not need to take anything in. I generally 133 00:07:53,200 --> 00:07:56,080 Speaker 1: don't eat anything before those early workouts that are shorter. 134 00:07:56,600 --> 00:07:58,520 Speaker 1: If I'm getting up early on a Saturday or Sunday 135 00:07:58,560 --> 00:08:00,840 Speaker 1: for a really long bike ride or really long run, 136 00:08:01,120 --> 00:08:05,160 Speaker 1: then that changes things. And oftentimes I here we go. 137 00:08:05,480 --> 00:08:08,559 Speaker 1: If I don't fuel up before those workouts, I'm bringing 138 00:08:08,560 --> 00:08:11,720 Speaker 1: it with me. I've got my gels and and you know, 139 00:08:11,800 --> 00:08:14,400 Speaker 1: sports drink for my run. I've got my gels and 140 00:08:14,520 --> 00:08:18,120 Speaker 1: bars and sports strength for on the bike. So it's 141 00:08:18,120 --> 00:08:21,600 Speaker 1: what works for you. You have to listen to your body. Okay, 142 00:08:21,600 --> 00:08:28,120 Speaker 1: so carbohydrates and then yes, caffeine, but I try and 143 00:08:28,120 --> 00:08:31,920 Speaker 1: I'm not perfect people topic for another day, and and 144 00:08:32,280 --> 00:08:34,760 Speaker 1: you know whatever. As far as yeah, I'm going to 145 00:08:34,840 --> 00:08:37,440 Speaker 1: take in some commercially made products every now and again 146 00:08:37,800 --> 00:08:39,840 Speaker 1: have to to do what I need to do. But 147 00:08:40,360 --> 00:08:42,240 Speaker 1: the vast majority of the time, I'm going to get 148 00:08:42,280 --> 00:08:48,240 Speaker 1: my caffeine from natural sources coffee and tea people. Okay, 149 00:08:48,240 --> 00:08:51,240 Speaker 1: why why caffeine again? Let me go into it again, 150 00:08:51,559 --> 00:08:54,840 Speaker 1: Gonna keep talking about, you know, the science behind caffeine 151 00:08:54,960 --> 00:08:58,440 Speaker 1: and coffee and green tea and things like that. Yes, 152 00:08:58,920 --> 00:09:01,800 Speaker 1: caffeine has been shown on to what reduced the perception 153 00:09:01,920 --> 00:09:06,120 Speaker 1: of effort, fatigue, and pain associated with exercise. You're gonna 154 00:09:06,120 --> 00:09:11,040 Speaker 1: be able to go harder. Uh. Yes. Is known as 155 00:09:11,080 --> 00:09:15,199 Speaker 1: an aerogenic aide, one that improves sports performance. It's been 156 00:09:15,240 --> 00:09:18,800 Speaker 1: shown to again reduce the perception of muscle pain and 157 00:09:18,840 --> 00:09:23,239 Speaker 1: force sensation that leads to a reduction in the perception 158 00:09:23,320 --> 00:09:27,600 Speaker 1: of effort. Again, that's a big deal. Helping to increase 159 00:09:27,679 --> 00:09:33,600 Speaker 1: motivation to sustain effort during exercise. Okay, and a little 160 00:09:33,640 --> 00:09:36,200 Speaker 1: deeper into the science for you endurance athletes out there. 161 00:09:36,880 --> 00:09:40,800 Speaker 1: Caffeine helps mobilize fatty acids to be utilized as an 162 00:09:40,880 --> 00:09:43,760 Speaker 1: energy source. You're gonna preserve your carbohydrate stores, You're going 163 00:09:43,800 --> 00:09:46,240 Speaker 1: to go farther, You're gonna have more fuel in the 164 00:09:46,240 --> 00:09:50,000 Speaker 1: tank if and when you need it. All right, so 165 00:09:51,520 --> 00:09:54,040 Speaker 1: you don't have to go out and buy these crazy 166 00:09:54,040 --> 00:09:56,040 Speaker 1: pre workouts. And by the way, the names of these 167 00:09:56,080 --> 00:10:00,160 Speaker 1: pre workouts are insane, Marty Coon, Overtie. But how to 168 00:10:00,160 --> 00:10:03,000 Speaker 1: get to this let me let me backtrack. So way 169 00:10:03,000 --> 00:10:05,760 Speaker 1: back when I was working with clients, I had a 170 00:10:05,840 --> 00:10:08,640 Speaker 1: high school football player who's who was trying to play 171 00:10:08,760 --> 00:10:13,959 Speaker 1: collegiately and amazing story, but he was and he went 172 00:10:13,960 --> 00:10:16,520 Speaker 1: on to do it and super successful. He's the one 173 00:10:17,080 --> 00:10:19,360 Speaker 1: I talked about who came to me every day, five 174 00:10:19,440 --> 00:10:23,520 Speaker 1: days a week, um and achieve his goals. But story 175 00:10:23,520 --> 00:10:26,000 Speaker 1: for another day. Anyway, this is the first introduction to 176 00:10:26,080 --> 00:10:28,200 Speaker 1: pre workouts because when I started, it was a federal 177 00:10:28,240 --> 00:10:30,679 Speaker 1: it was things like that, and then pre workouts were 178 00:10:30,720 --> 00:10:34,000 Speaker 1: just starting to come onto the market and he had 179 00:10:34,000 --> 00:10:35,600 Speaker 1: a product. He said, what do you think. I said, 180 00:10:35,640 --> 00:10:38,240 Speaker 1: I've never tried that. Let me try it, and it 181 00:10:38,320 --> 00:10:42,040 Speaker 1: made my face hitch. I was like, Wow, there's something 182 00:10:42,080 --> 00:10:44,679 Speaker 1: weird in this. What is that? Okay, I don't want 183 00:10:44,679 --> 00:10:48,439 Speaker 1: to go too deep into it, but there's different ingredients 184 00:10:48,440 --> 00:10:51,199 Speaker 1: in those pre workouts that are going to give you 185 00:10:51,640 --> 00:10:55,040 Speaker 1: these different kind of feelings effects, which is why you 186 00:10:55,080 --> 00:10:59,400 Speaker 1: have to be careful there's beta alanine, Okay, there's there's creatine. 187 00:10:59,440 --> 00:11:03,080 Speaker 1: Often there's amino acids. But that's the problem is there's 188 00:11:03,120 --> 00:11:06,600 Speaker 1: so many different things in so many different amounts in 189 00:11:06,920 --> 00:11:11,960 Speaker 1: these products. And you know, when you research it, it says, yeah, 190 00:11:11,960 --> 00:11:14,400 Speaker 1: that tingling sensation in your face or your arms wherever 191 00:11:14,760 --> 00:11:19,520 Speaker 1: from these pre workouts. It's okay, I'm not I'm not 192 00:11:19,880 --> 00:11:24,360 Speaker 1: so sure about that. Okay. So again, yes there's pre 193 00:11:24,440 --> 00:11:28,840 Speaker 1: workouts out there, supplements, powders, pills you can take. I 194 00:11:29,000 --> 00:11:32,959 Speaker 1: prefer health first, okay. So I'm gonna take my carbohydrates 195 00:11:33,040 --> 00:11:35,640 Speaker 1: to give me the energy when I need to. And yes, 196 00:11:35,920 --> 00:11:39,400 Speaker 1: I'm a huge caffeine coffee drinker, and sometimes I try 197 00:11:39,440 --> 00:11:43,400 Speaker 1: to switch to green tea. It's rare. I love my coffee. 198 00:11:43,559 --> 00:11:46,040 Speaker 1: And I'm gonna talk about a new study, a recent 199 00:11:46,080 --> 00:11:49,400 Speaker 1: study that talks more about coffee and the bitter taste 200 00:11:49,400 --> 00:11:51,959 Speaker 1: and how people who achieve certain results don't add the 201 00:11:52,000 --> 00:11:54,360 Speaker 1: sugar and the milk, which makes complete sense. But anyway, 202 00:11:54,720 --> 00:11:58,160 Speaker 1: I prefer natural. I prefer my caffeine from as natural 203 00:11:58,160 --> 00:12:01,280 Speaker 1: as source as possible. There's other sources, but for me, 204 00:12:01,840 --> 00:12:06,800 Speaker 1: the easiest is coffee. And there's health benefits that come 205 00:12:06,880 --> 00:12:09,760 Speaker 1: from that that exceed what we're talking about here now. 206 00:12:09,960 --> 00:12:12,400 Speaker 1: So I want to be as healthy as possible. That's 207 00:12:12,400 --> 00:12:15,320 Speaker 1: my goal. Right. There's professional athletes out there who have 208 00:12:15,440 --> 00:12:19,120 Speaker 1: to do, unfortunately, certain things that might not be as healthy, 209 00:12:19,280 --> 00:12:24,160 Speaker 1: and that's training harder, getting injured, and maybe taking certain 210 00:12:24,200 --> 00:12:30,160 Speaker 1: things that that's their job. It's not our job. My 211 00:12:30,320 --> 00:12:33,480 Speaker 1: job is to live as long as possible as and 212 00:12:33,559 --> 00:12:38,440 Speaker 1: give you the healthiest information as possible based on the science. 213 00:12:39,160 --> 00:12:43,640 Speaker 1: And so my two best pre workouts are caffeine and carbohydrates, 214 00:12:44,679 --> 00:12:49,840 Speaker 1: and ideally getting that caffeine from one final time as 215 00:12:50,000 --> 00:12:55,760 Speaker 1: natural a source as possible. I will go into much 216 00:12:55,760 --> 00:12:58,760 Speaker 1: greater detail and depth into pre workouts. I will pull 217 00:12:58,800 --> 00:13:03,520 Speaker 1: apart those ingredients much more. And listen, I know many 218 00:13:03,960 --> 00:13:09,880 Speaker 1: teenagers especially take them college kids and more. And I'll 219 00:13:09,960 --> 00:13:11,680 Speaker 1: leave you with this. Huge part of that too, is 220 00:13:11,720 --> 00:13:15,160 Speaker 1: just the placebo effect. And they're ridiculously expensive, any of 221 00:13:15,160 --> 00:13:19,599 Speaker 1: those pre workout powders, by the way, but that is 222 00:13:19,640 --> 00:13:24,240 Speaker 1: a huge benefit of any supplement, is you spend fifty 223 00:13:24,240 --> 00:13:26,360 Speaker 1: bucks on this powder, you take it, you get this 224 00:13:26,400 --> 00:13:28,640 Speaker 1: weird tingle. And that's not by accident, by the way, 225 00:13:28,640 --> 00:13:31,160 Speaker 1: people it's like mouthwash. There's a reason why I get 226 00:13:31,160 --> 00:13:35,680 Speaker 1: that burning sensation from the alcohol that you know reads 227 00:13:35,720 --> 00:13:38,839 Speaker 1: people to believe it's working in a way that they want. 228 00:13:39,880 --> 00:13:42,600 Speaker 1: So the placebo effect of paying a lot of money 229 00:13:42,600 --> 00:13:45,960 Speaker 1: for a supplement and then feeling something and maybe even 230 00:13:45,960 --> 00:13:49,000 Speaker 1: feeling the obvious kick you get from the caffeine. But 231 00:13:49,080 --> 00:13:51,520 Speaker 1: at the end of the day, one of the major 232 00:13:52,080 --> 00:13:57,520 Speaker 1: ingredients in just about every pre workout, it's caffeine. Yes, 233 00:13:57,600 --> 00:14:00,640 Speaker 1: you have the others, the creatine, the I mean know, acids, 234 00:14:00,679 --> 00:14:02,840 Speaker 1: the beta alanine and things like that. At the end 235 00:14:02,840 --> 00:14:05,960 Speaker 1: of the day, what's going to help you, based on 236 00:14:06,000 --> 00:14:09,040 Speaker 1: the research and the science and be healthy is that caffeine. 237 00:14:09,960 --> 00:14:13,679 Speaker 1: Final thoughts, Some people don't tolerate it well. Bad clients 238 00:14:13,679 --> 00:14:16,200 Speaker 1: over the years where I gave them this speech you 239 00:14:16,240 --> 00:14:19,840 Speaker 1: know about caffeine and the information and didn't work for them. 240 00:14:20,000 --> 00:14:21,800 Speaker 1: So it's at the end of the day, it's what 241 00:14:21,880 --> 00:14:24,440 Speaker 1: works for you, and to just show you the power 242 00:14:24,680 --> 00:14:29,440 Speaker 1: of caffeine. For twenty years from two thousand four, it 243 00:14:29,600 --> 00:14:32,640 Speaker 1: was banned at certain levels in Olympic athletes and would 244 00:14:32,720 --> 00:14:36,320 Speaker 1: lead to sanction. It is on the World Anti Doping 245 00:14:36,320 --> 00:14:39,680 Speaker 1: Agencies watch List and its levels and athletes are tracked. 246 00:14:39,880 --> 00:14:42,840 Speaker 1: It shows it works. We don't need that much a 247 00:14:42,880 --> 00:14:46,240 Speaker 1: little bit if it helps central nervous system all those 248 00:14:46,240 --> 00:14:50,320 Speaker 1: other benefits, there's many as well. That's the pre workout 249 00:14:50,560 --> 00:14:54,400 Speaker 1: I choose and I recommend carbohydrates and caffeine. Thank you 250 00:14:54,480 --> 00:14:58,960 Speaker 1: for listening. Okay, feel good about that. Short but sweet. 251 00:14:59,080 --> 00:15:01,360 Speaker 1: If you want to reach out h Fit Instagram and Twitter, 252 00:15:01,440 --> 00:15:04,200 Speaker 1: tom h Fit direct message me through there. I love 253 00:15:04,240 --> 00:15:06,640 Speaker 1: to hear from you. You go to Fitness Disrupted dot 254 00:15:06,640 --> 00:15:10,160 Speaker 1: com as well. Please follow the show, subscribe, whatever you 255 00:15:10,200 --> 00:15:13,920 Speaker 1: can do to connect to the show. Greatly appreciative, leave comments, 256 00:15:14,120 --> 00:15:16,960 Speaker 1: can rate it as I said, And the most recent 257 00:15:17,000 --> 00:15:19,880 Speaker 1: book is The Micro Workout Plan and to be giving 258 00:15:19,880 --> 00:15:23,440 Speaker 1: away a couple of those soon on Instagram, so you 259 00:15:23,440 --> 00:15:25,880 Speaker 1: can check that out. Tom h Fit again is Instagram, 260 00:15:25,920 --> 00:15:29,360 Speaker 1: and I struggle struggle to keep these short because I 261 00:15:29,360 --> 00:15:31,560 Speaker 1: want to give you even more information. But you got 262 00:15:31,560 --> 00:15:33,400 Speaker 1: what you need to know to start to be healthy, 263 00:15:33,440 --> 00:15:37,600 Speaker 1: to make the right choices. And it's not these supplements 264 00:15:37,640 --> 00:15:39,840 Speaker 1: or anything like that. It's going to get you what 265 00:15:39,880 --> 00:15:42,960 Speaker 1: you want in the end. It's successive moderation. It's doing 266 00:15:43,000 --> 00:15:47,040 Speaker 1: the basics. It's listening to all this information and starting 267 00:15:47,040 --> 00:15:50,920 Speaker 1: to figure out cardio, what strength, and what healthy foods 268 00:15:51,280 --> 00:15:55,200 Speaker 1: you like. Thank you for listening. I am Tom Holland. 269 00:15:55,200 --> 00:16:04,400 Speaker 1: This is Fitness Disrupted, Believing yourself. M H. Fitness Disrupted 270 00:16:04,480 --> 00:16:07,640 Speaker 1: is a production of I Heart Radio. For more podcasts 271 00:16:07,640 --> 00:16:10,320 Speaker 1: from My Heart Radio, visit the i heart Radio app, 272 00:16:10,520 --> 00:16:13,960 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.