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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Let's

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Speaker 1: talking to a friend the other day, actually the friend

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Speaker 1: that I traveled to the Grand Canyon with and started

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Speaker 1: to run across with. So I'm gonna finish, but we're talking,

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Speaker 1: as we do on our travels, about numerous fitness and

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Speaker 1: exercise related things, and we're talking about podcast and he said,

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Speaker 1: it must be difficult to do three shows a week,

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Speaker 1: and I said, it's challenging, but the content is everywhere.

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Speaker 1: And I think it was referring to the content more

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Speaker 1: than the actual physical and just practical part of doing

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Speaker 1: the show. So the contents everywhere, including the topic for

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Speaker 1: today's show that I saw just a couple of days ago.

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Speaker 1: And that's one thing I love about this show. It

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Speaker 1: just a it allows me to vent. It allows me

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Speaker 1: to vent. I've said this before, Thank Goodness for the

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Speaker 1: show because it's probably saved my marriage. Because yes, I've

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Speaker 1: had radio shows before, and I get to you know,

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Speaker 1: get it out in articles and books and things like that,

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Speaker 1: but this podcast is just a gift because it allows

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Speaker 1: me to vent about things I see and hear and read,

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Speaker 1: including this actual headline from the Washington Post. I usually

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Speaker 1: don't even throw out the name of the publication, but

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Speaker 1: I have to because highly regarded. This isn't just some

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Speaker 1: random fitness person's website or just some random blog. The

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Speaker 1: headline was and is, healthy lifestyle may increase life expectancy.

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Speaker 1: It took my breath away, as I'm sure it does

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Speaker 1: many of you. Now, those of you new to fitness

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Speaker 1: not gonna have the same effect as those who have

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Speaker 1: spent a lot of time in the industry. And this

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Speaker 1: speaks volumes about one of the major problems with the

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Speaker 1: industry itself with health is the media. And I don't

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Speaker 1: want to you know we we we hear about this

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Speaker 1: all the time, and the media is a problem. This

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Speaker 1: is a problem. This headline is a problem. And I

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Speaker 1: have done numerous shows, including one about yes, I named

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Speaker 1: the publication, then the New York Times and that article

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Speaker 1: that basically not basically that's said strength training doesn't help

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Speaker 1: with me pain with a picture of someone doing a

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Speaker 1: squat with really poor form. There's a problem because people

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Speaker 1: are consuming this unlike ever before. In the past, you

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Speaker 1: had to pick up a magazine or you to turn

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Speaker 1: on a TV show, you could not consume the garbage

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Speaker 1: and the misinformation that you can today with the speed

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Speaker 1: and to share just volume. And most people won't read

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Speaker 1: past this headline. I say this every time I do

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Speaker 1: a show like this. The vast majority people will just

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Speaker 1: read the headline. And the headline alone does I would

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Speaker 1: argue significant damage. The full headline is actually, healthy lifestyle

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Speaker 1: may increase life expectancy. Research suggests. So it's tough to say.

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Speaker 1: Research suggests so eight words and the terms may and

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Speaker 1: suggests I know that that that's what that's what the

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Speaker 1: study these kind of show. Actually, though I'm gonna I'm

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Speaker 1: gonna get into that. I don't know if the author

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Speaker 1: was lazy or what. And again I don't like two

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Speaker 1: single people out of don't need to name. This is

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Speaker 1: just that we talk about I talk about the media

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Speaker 1: as a whole. It's not one specific person, although there

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Speaker 1: are some very high up that that significantly or consistently

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Speaker 1: cause problems with misinformation and things like that. But healthy

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Speaker 1: lifestyle may increase life expectancy. Common research suggests. I'm gonna

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Speaker 1: give you at the end of this podcast, and it's

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Speaker 1: not gonna be long, gonna hammer right through it. Just

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Speaker 1: a couple ideas of what I think the title should

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Speaker 1: have been. And when you hear the actual study, you go,

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Speaker 1: how did they just come up with that title? From

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Speaker 1: that study? There's a problem. People are gonna read this

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Speaker 1: healthy lifestyle may increase life expectancy researches, so it might not?

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Speaker 1: Might not? I mean, can we actually can? Can I

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Speaker 1: go out on a women say a healthy lifestyle increases

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Speaker 1: life expectancy? Can we agree on that? If we can

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Speaker 1: agree on that, It's what I say at the opening

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Speaker 1: of my most recent book, The Micro Workout Plan. If

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Speaker 1: you don't believe that you have control over how long

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Speaker 1: you live the quality of your life, that this study

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Speaker 1: is gonna show. Study's gonna show the quality of life too.

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Speaker 1: If you don't believe you have control, stop exercising, eat

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Speaker 1: fast food every day and smoke and do all those

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Speaker 1: kind of things. If you don't believe you have any control,

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Speaker 1: that it's totally not up to you. Listen, you can

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Speaker 1: have any approach to life you want, not mine, not mine?

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Speaker 1: All right? Starting to get worked up? Quick break when

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Speaker 1: we come back and get right into it, to study

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Speaker 1: healthy lifestyle and life expectancy with and without Alzheimer's dementia.

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Speaker 1: Is that anywhere in the title of the article population

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Speaker 1: based cohort study B mj A. We will get into

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Speaker 1: that when we come right back and we are back

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Speaker 1: talking about like just took my breath away, actual headline,

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Speaker 1: and some of you may still be going time, you're

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Speaker 1: you're you're overreacting, not a big deal, it is. This

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Speaker 1: all plays in to where we are as a country

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Speaker 1: with our health and wellness. Food is more plentiful than

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Speaker 1: ever before, access to not for everyone, but as a

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Speaker 1: whole food, exercise, exercise information, fitness equipment. But we are

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Speaker 1: unhealthier than ever before, and we are just hopefully coming

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Speaker 1: out of a pandemic where the main issue with people

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Speaker 1: getting sick was age you can't control, and then lifestyle

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Speaker 1: related issues so many of which you can In a

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Speaker 1: study as I talked about prior podcast, showed that five

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Speaker 1: or more code morbidities five or more those were the

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Speaker 1: people who had severe complications and death. And when you

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Speaker 1: have a headline that healthy lifestyle may increase life inspectacy,

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Speaker 1: well we already know that it may when it comes

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Speaker 1: to COVID big time, but we don't talk about that.

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Speaker 1: We talked about all the other things like putting on

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Speaker 1: a mask, which is not going to get into that debate.

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Speaker 1: I know that I did before. But as I like

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Speaker 1: to say, you know what the most powerful ppe is

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Speaker 1: our immune system, healthy lifestyle, exercise, nutrition, and a healthy mindset.

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Speaker 1: But we have these headlines, and yes, we need to

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Speaker 1: do these studies over and over again. I get it.

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Speaker 1: That's fine, but we need to reward this big time.

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Speaker 1: All right, So the study? Did that surprise you when

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Speaker 1: I read it right before the break? The headline is

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Speaker 1: healthy lifestyle may increase life expectancy research suggests. The actual

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Speaker 1: study this is pulled from is titled Healthy Lifestyle and

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Speaker 1: Life Expectancy with and Without Alzheimer's Dementia Population based Cohort

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Speaker 1: Study B mj APRI. Really recent. So let's just get

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Speaker 1: right into the particulars of this study. Really good study again.

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Speaker 1: Cohort study was research that involved two thousand, four hundred

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Speaker 1: and forty people, so almost people sixty five and older.

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Speaker 1: They were all part of the Chicago Health and Aging Project,

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Speaker 1: which first enrolled people back in Okay. So they were

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Speaker 1: looking at Alzheimer's and life span, life's, how lifestyle affects

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Speaker 1: lifespan and Alzheimer's and what I love I always talk about.

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Speaker 1: I'm all about being positive and good news. There's great

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Speaker 1: news in this study, but you don't get that from

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Speaker 1: that headline. You go, exercise might help you help, It

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Speaker 1: might help maybe some research suggests no, no, no, alright,

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Speaker 1: So I don't want to get too deep into the

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Speaker 1: design of the study, but it's a great one. They

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Speaker 1: used both questionnaires and they actually did testing. So the

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Speaker 1: question theirs were to assess numerous different things, like they

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Speaker 1: had a healthy lifestyle scoring system, okay for the participants.

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Speaker 1: They looked at five factors okay, diet, talk about that

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Speaker 1: on the show, right, cognitive activity, physical activity, smoking, and

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Speaker 1: alcohol consumption. People were given one point for each area

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Speaker 1: if they met healthy standards, yielding a final some score

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Speaker 1: of zero to five. Okay, So they were given a

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Speaker 1: score zero to five, with five being best based on diet.

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Speaker 1: Cognitive activity like what are you do when you doing puzzles?

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Speaker 1: I'll talk about that in a second, Physical activity, smoking,

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Speaker 1: and alcohol consumption. What jumps out of you right away?

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Speaker 1: They're all modifiable, they're all choices. What you eat. Who

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Speaker 1: says that at the end of every podcast? How much

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Speaker 1: you move, physical activity and our attitudes cognitive activity, brains,

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Speaker 1: it's really important. And then you've got smoking and alcohol

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Speaker 1: consumption as well. All Right. The questionnaires they used a couple.

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Speaker 1: One was that they assessed late life cognitive activities by

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Speaker 1: using a structured questionnaire that measures participation in seven cognitively

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Speaker 1: stimulating activities during the past year. These activities include reading,

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Speaker 1: visiting a museum, and playing games like cards, checkers, crosswords

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Speaker 1: or puzzles. Really interesting topic that I haven't touched on specifically,

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Speaker 1: like those doing those kind of things make you better

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Speaker 1: at doing those kind of things or does it help

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Speaker 1: prevent cognitive decline. I'm gonna say it doesn't hurt, right,

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Speaker 1: I'm gonna say that I do things like playing the drums.

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Speaker 1: I love the physicality of it, but it's more for

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Speaker 1: the mental stimulation that comes from it. So I'm a

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Speaker 1: firm believer that we need to exercise our bodies and

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Speaker 1: our brains. Right, So they looked at that. That was

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Speaker 1: one of the questionnaires they used. Cognitive testing was even

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Speaker 1: more rigorous. Okay. They had cognitive measures including seventeen tests

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Speaker 1: which included verbal fluency test, Boston Naming Test, Mini Mental

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Speaker 1: state examination, wordless memory and they were administered with examiners

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Speaker 1: blinded to population, interview and sampling category great design. A

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Speaker 1: board certified neuropsychologist used data from these cognitive tests to

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Speaker 1: summarize impairment in each of the five cognitive domains, including memory, language, orientation, attention,

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Speaker 1: and perception. Additionally, trained nurse clinicians performed a structured neurological

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Speaker 1: examination and screened participants medical history. Finally, a board certified

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Speaker 1: neurologists then reviewed all the data re examined each participant,

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Speaker 1: emphasizing findings considered to be of clinical importance or atypical.

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Speaker 1: It was a really good study. Wasn't just self reports,

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Speaker 1: and it was self reports when it came to exercise,

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Speaker 1: as it commonly is, self reports to some degree when

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Speaker 1: it came to diet, as it commonly is. And that

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Speaker 1: is one of the limitations. Usually save the limitations to

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Speaker 1: the end. You've got the reverse causality limitation, as always

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Speaker 1: did one cause the other Chicken and egg? And then

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Speaker 1: you've got the fact that at sixty five were the

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Speaker 1: people who had certain medical conditions, would they not take

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Speaker 1: part in it? And were they already deceased? So you've

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Speaker 1: got some limitations, as always but a really really good study. Okay,

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Speaker 1: what's the findings? What's what are the findings going to read? Right?

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Speaker 1: From the uh? The studies so great? Okay, Women age

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Speaker 1: sixty five with four or five healthy factors that zero

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Speaker 1: to five score. So if they're four or five lived

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Speaker 1: three point one years longer than women age sixty five

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Speaker 1: zero or one healthy factor. I think that's ridiculously low.

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Speaker 1: The three years. But but okay, let's let's just accept

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Speaker 1: it for what it is. You go three. I think

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Speaker 1: that's well, okay, that's me. But we'll get back to

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Speaker 1: that because this study shows it's not just how won't

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Speaker 1: you live? Okay, of the total life expectancy at age

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Speaker 1: sixty five, women with four or five healthy factors spent

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Speaker 1: this is what's for me, so amazing, right, spent ten

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Speaker 1: point eight percent of their remaining years with Alzheimer's dementia,

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Speaker 1: whereas women with zero or one healthy factor spent nineteen

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Speaker 1: point three with the disease. Do you understand what that means?

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Speaker 1: This is the line. It's not just about adding years

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Speaker 1: to your life, but about adding quality to your years.

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Speaker 1: I talk about that with strength training. How strength training

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Speaker 1: is truly the fountain of youth. Sure, thanks to modern medicine,

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Speaker 1: you can live to or older. But how do you

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Speaker 1: want the quality of those years to be. Do you

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Speaker 1: want to be walking around, running around pain free, doing

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Speaker 1: everything you want? Or do you want to have issues?

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Speaker 1: It's not just physical. This is why one of the

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Speaker 1: themes of this show and my life are all the

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Speaker 1: benefits of exercise that are not on the scale or

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Speaker 1: in the mirror. Okay, so let me say that again.

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Speaker 1: The people who had the high healthy scores four or

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Speaker 1: five okay, ten of their remaining years with Alzheimer's. The

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Speaker 1: lower numbers, the more unhealthy double. The life expectancy for

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Speaker 1: women age sixty five without Alzheimer's, dementia and four or

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Speaker 1: five healthy factors was four years longer than those with

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Speaker 1: zero one healthy factor. So you are living longer, that's

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Speaker 1: what the headline stated, may and suggests, but it's the

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Speaker 1: quality of those years. They had the dementia for half

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Speaker 1: as long, the quality the avoidance of negative health issues.

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Speaker 1: So many types of cancer, so many cognitive issues. You're

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Speaker 1: seeing it now. Had a discussion today with someone just

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Speaker 1: randomly about their parents and cognitive issues, and I talked

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Speaker 1: to her about this study and the fact that I

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Speaker 1: was going to do this podcast right now. This is

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Speaker 1: one of so many studies I've already done them and

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Speaker 1: will continue to about the cognitive benefits of exercise. But

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Speaker 1: where do you see that? Where do you see that

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Speaker 1: in the marketing? Ever? You see it occasionally in newspapers.

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Speaker 1: Have you ever seen a commercial for like a piece

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Speaker 1: of exercise equipment or eating healthy? It's not a fraud product.

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Speaker 1: I'm thinking about all the supplements topic for anomen I

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Speaker 1: just did one recently. But you know, when I'm talking

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Speaker 1: about it's all about weight loss, it's all about vanity.

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Speaker 1: And that's fine. You're gonna get those things if you

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Speaker 1: stick to the program, But those are gonna take time.

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Speaker 1: And who cares if you have cognitive issues? Who cares

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Speaker 1: how skinny you are? Who cares how good you look?

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Speaker 1: If your sixties, seventies, eighties, and ninety you have to

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Speaker 1: deal with major cognitive issues. So this is why I

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Speaker 1: laugh in a very angry way when I see the

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Speaker 1: social media people who say, look how skinny I am.

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Speaker 1: I don't do any cardio, and they're in their twenties

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Speaker 1: or thirties, and they have good genetics. Getting worked up

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Speaker 1: all right, Let me get to the men. The results

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Speaker 1: for the men may Men age sixty five with four

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Speaker 1: or five healthy factors had a total life expectancy of

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Speaker 1: five point seven years, longer than men age sixty five

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Speaker 1: with zero or one. Of the total life expectancy at

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Speaker 1: age sixty five, men with four or five healthy factors

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Speaker 1: spent six point one here we go, six point one

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Speaker 1: percent of their remaining years with Alzheimer's dementia, and those

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Speaker 1: with zero or one healthy factor spent twelve same findings

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Speaker 1: double with the disease half the time. Quality of life,

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Speaker 1: and let me just reiterate it one final time. Those

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Speaker 1: were the score of four or five healthy factors at

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Speaker 1: age sixty five lived with Alzheimer's for a smaller proportion

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Speaker 1: of their remaining years than did those with a score

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Speaker 1: of zero to one. For women, the difference was about

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Speaker 1: half eleven of their final years versus nine for those

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Speaker 1: with a less healthy lifestyle men, who was six percent

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Speaker 1: versus twelve percent, again half. The conclusion of this study

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Speaker 1: kind of takes my breath away, but I get it.

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Speaker 1: This is found in the study itself. A healthy lifestyle

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Speaker 1: was associated with a longer life expectancy among men and women.

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Speaker 1: And they lived a larger proportion of their remaining years

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Speaker 1: without Alzheimer's dementia. The life expectancy estimates might help. This

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Speaker 1: is what takes my breath away. Words matter. The life

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Speaker 1: expectancy estimates might help health professionals, policymakers, and stakeholders to

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Speaker 1: plan future healthcare services, costs, and needs. I get it.

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Speaker 1: Studies have been doing this for a really long time,

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Speaker 1: and this is how they're worded. But I don't like it,

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Speaker 1: especially don't like it when it's put into the headlines.

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Speaker 1: Most people are going to read that study might might

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Speaker 1: help health professionals. When are we going to get to

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Speaker 1: should or will? One final quote, prolonged life expectancy owing

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Speaker 1: to a healthy lifestyle is not accompanied by an increased

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Speaker 1: number of years living with Alzheimer's dementia, but rather a

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Speaker 1: larger proportion of remaining years lived without Alzheimer's dementia. Oh

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Speaker 1: my gosh, amazing great news. Final break. When we come back,

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Speaker 1: let's just like absorb how amazing those findings are. Regardless

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Speaker 1: of what that headline stated. All right, we'll be right back.

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Speaker 1: Like an amazing study and amazing study. Do you get

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Speaker 1: any of that from healthy lifestyle? May increase life expectancy.

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Speaker 1: Research suggest that's a Washington Post Like, I'm at a

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Speaker 1: loss for words based on those eight words and the

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Speaker 1: fact that there's nothing in there about Alzheimer's and quality

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Speaker 1: of life and cognitive Like, who's going to read that article?

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Speaker 1: Most people aren't. It's boring. It reiterates what most people

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Speaker 1: kind of know, and it's got two words that kind

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Speaker 1: of say maybe maybe not. It's about adding years to

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Speaker 1: your life and life to your years. You know. I

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Speaker 1: was answering a question about motivation again and how to

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Speaker 1: set healthy goals and how to not focus on body image.

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Speaker 1: This is how people This is the problem. Though. You

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Speaker 1: first got to believe, as I said at the beginning,

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Speaker 1: that this is true, that there are all these potential benefits.

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Speaker 1: Is it guarantee? No, Then I was gonna say that

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Speaker 1: everyone would do it, but they still wouldn't do it.

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Speaker 1: Even if it was a guarantee. Not everyone would do it.

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Speaker 1: But how many studies, how many times we have to

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Speaker 1: hear it. That's one of the main focus is of

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Speaker 1: the show, is bringing you so much information you can't

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Speaker 1: avoid it, so much research, You go, holy smokes, why

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Speaker 1: am I not doing it? Why am I not strength training.

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Speaker 1: Why am I not doing cardiovascular exercise? Why am I

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Speaker 1: not eating healthy? Why am I not taking a positive mindset?

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Speaker 1: Because the benefits are potentially so incredible, but it's delayed

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Speaker 1: gratification and you can't see it. You can't see what's

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Speaker 1: gonna happen forty years down the road if you're thirty

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Speaker 1: forty years old and working out. But every time I

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Speaker 1: do something healthy, every single time I have a healthy meal,

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Speaker 1: drink a glass of water, avoid a stressful interaction, you know,

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Speaker 1: control my reaction. Every walk I go with the dogs.

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Speaker 1: I know that was a positive. I know there was benefit,

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Speaker 1: and I know that it is going to accrue over time.

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Speaker 1: But it's the long term approach we are wired for

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Speaker 1: short term. Can't see the results. It's not on a scale,

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Speaker 1: it's not in the mirror, and you definitely don't see

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Speaker 1: it in the marketing. I would love that and the

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Speaker 1: company that first embraces that and does it well. What

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Speaker 1: should the what should the heading have been? What should

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Speaker 1: the headline have been? How about I'll give you one.

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Speaker 1: Let me just give you one. I have a couple,

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Speaker 1: but let's just go with one. Even more powerful proof

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Speaker 1: that exercise not only adds years to your life, but

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Speaker 1: life to your years. And if you want to be

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Speaker 1: a little more specific, more brain benefits of exercise, and

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Speaker 1: there's so many more. But I believe that headline does

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Speaker 1: a disservice on so many levels, reinforcing the questioning of

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Speaker 1: the value of exercise, plus vastly diminishing the actual findings

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Speaker 1: of that study. That's a problem. That's a problem, all right,

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Speaker 1: But they should get you even more excited every time

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Speaker 1: I bring you a study like this. Every time you

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Speaker 1: get on your treadmill, every time you get on your bike,

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Speaker 1: every time you eat that healthy meal, you should feel

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Speaker 1: better and better about it. Who's saying it to my

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Speaker 1: wife this morning as I was eating my healthy breakfast.

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Speaker 1: It feels so good on so many levels, the healthy food.

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Speaker 1: And that's not to say I don't indulge. I posted

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Speaker 1: a picture of of what my running partner, I call

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Speaker 1: him that, even though again I really really just wanted

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Speaker 1: to be known that when we run the Grand Canyon

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Speaker 1: and do things like that, he's gone. I'm running by myself,

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Speaker 1: but I want to do it that way. But we

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Speaker 1: went to a fast food restaurant right after because we

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Speaker 1: were so depleted and ate something I normally don't eat,

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Speaker 1: and I posted a picture of it and someone said,

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Speaker 1: I love your honesty. I go listen. That's all you're

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Speaker 1: gonna get from me, because that's called living. And no

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Speaker 1: one is perfect or should you be. And actually the

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Speaker 1: people who claim to be perfect, unhealthy extremes are easier.

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Speaker 1: It's balance and excessive moderation that's more difficult. There you go,

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Speaker 1: all right, got that off my chest. I feel better

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Speaker 1: and you should too, Alzheimer's if you have that in

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Speaker 1: your family, even if you don't get that cardio in.

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Speaker 1: Do all these things that I talked about here on

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Speaker 1: fitness disrupted, all of these small behavioral, positive healthy changes,

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Speaker 1: and you will slowly become intrinsically motivated. You will do

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Speaker 1: it because you enjoy it, and that goes for exercise

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Speaker 1: and eating healthy and everything. Okay, I have finished almost

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Speaker 1: my new book Proposal. I'm very excited, so I'm in

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Speaker 1: an especially good mood. That took a long time, my

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Speaker 1: first non prescriptive book proposal. UM, so hopefully you'll be

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Speaker 1: hearing about that in a year or so. It takes

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Speaker 1: a while anyway. The micro Workout Plan is my most

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Speaker 1: recent book. I get that anywhere, the micro workout plan,

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Speaker 1: short workouts, my whole philosophy everything, and if you have

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Speaker 1: purchased it, always greatly appreciate an Amazon review. Again, my

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Speaker 1: goal is I haven't broken a hundred reviews yet, so

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Speaker 1: if you have a couple extra minutes and you have

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Speaker 1: have read it, that would be greatly appreciated. If you

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Speaker 1: want to reach out, love hearing from you, so many

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Speaker 1: great questions and comments. Getting ready to do another listener

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Speaker 1: mailbag show DM me at tom h Fit which is

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Speaker 1: Instagram as well as Twitter. D M Instagram and Twitter

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Speaker 1: is tom h Fit and you can also go to

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Speaker 1: Fitness disrupted dot com. Email me through the site, follow

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Speaker 1: the show, rate the show, do anything you can to

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Speaker 1: support the show. Greatly appreciated. My goal is to bring

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Speaker 1: you the best information distill it to house so you

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Speaker 1: can live your best life. People. I'm really really passionate

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Speaker 1: about it, and I love when you try not to

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Speaker 1: get worked up. I often do well, not often enough, probably,

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Speaker 1: but that's because stress is a choice. But I do

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Speaker 1: get stressed when I see you being stripped of and

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Speaker 1: and cause to waste time and money when it comes

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Speaker 1: to your health. Unacceptable. All right, So it's not happening here.

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Speaker 1: Thank you for listening. And remember there are three things

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Speaker 1: we all control, how much we move, what we put

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Speaker 1: into our mouths, and our attitudes modifiable. And that's awesome.

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Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself.

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Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

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Speaker 1: more podcasts from my heart Radio, visit the i heart

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Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

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Speaker 1: favorite shows.