1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:17,919 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I've 3 00:00:17,960 --> 00:00:22,440 Speaker 1: done many shows where I talked about breakfast. I did 4 00:00:22,480 --> 00:00:27,120 Speaker 1: a show called Breakfast. I did a show a Fit 5 00:00:27,200 --> 00:00:30,440 Speaker 1: Tip more bs about breakfast. I did a fit Tip 6 00:00:30,600 --> 00:00:36,280 Speaker 1: sixty second Power Breakfast because I believe, and much of 7 00:00:36,320 --> 00:00:39,479 Speaker 1: the research shows how important it is for so many reasons. 8 00:00:39,640 --> 00:00:41,640 Speaker 1: I'm gonna go over them really quickly, and then I'm 9 00:00:41,640 --> 00:00:44,480 Speaker 1: gonna give you four of my go to breakfasts. Talked 10 00:00:44,520 --> 00:00:46,360 Speaker 1: about them before, but I have to put all these 11 00:00:46,400 --> 00:00:49,920 Speaker 1: things in fit tips as well, because I know some 12 00:00:50,040 --> 00:00:54,680 Speaker 1: people listen to certain shows and it's so important and 13 00:00:54,720 --> 00:00:58,319 Speaker 1: I want to just go back to the simple kind 14 00:00:58,360 --> 00:01:02,320 Speaker 1: of analogy or compared Harrison too. You may have heard 15 00:01:02,720 --> 00:01:05,639 Speaker 1: I think it was a navy guy who talked about 16 00:01:05,680 --> 00:01:07,160 Speaker 1: and it may have been the title of his book. 17 00:01:07,200 --> 00:01:09,400 Speaker 1: I think it was why you need to make your bed. 18 00:01:10,560 --> 00:01:12,280 Speaker 1: You need to make your bed, and one of the 19 00:01:12,319 --> 00:01:14,120 Speaker 1: takeaways is you want to start your day with a 20 00:01:14,160 --> 00:01:18,760 Speaker 1: good habit. As seemingly insignificant as it may be, waking 21 00:01:18,800 --> 00:01:25,000 Speaker 1: up and making your bed sets you up for better 22 00:01:25,040 --> 00:01:28,720 Speaker 1: things to come. It's the little things that matter. The 23 00:01:28,720 --> 00:01:32,720 Speaker 1: excessive moderation that I talked about constantly, and that's just 24 00:01:32,840 --> 00:01:37,559 Speaker 1: making your bed. That's a behavior that leads to potentially 25 00:01:37,680 --> 00:01:42,039 Speaker 1: additional positive behaviors. When it comes to breakfast, it's not 26 00:01:42,080 --> 00:01:44,959 Speaker 1: only a good behavior. It's fueling you up for the 27 00:01:45,000 --> 00:01:49,760 Speaker 1: rest of the day. It's frontloading your day. It's giving 28 00:01:49,760 --> 00:01:51,640 Speaker 1: you the energy, the fuel to do what you need 29 00:01:51,680 --> 00:01:54,960 Speaker 1: to do physically as well as psychologically because your brain 30 00:01:55,800 --> 00:02:01,160 Speaker 1: needs food and fuel too. And so yeah, for all 31 00:02:01,200 --> 00:02:03,920 Speaker 1: those reasons, and if you want the specifics and the studies, 32 00:02:04,120 --> 00:02:07,400 Speaker 1: listen to the podcast I did on breakfast. But basically, 33 00:02:07,920 --> 00:02:13,880 Speaker 1: we want carbs for energy, protein for muscles, and some 34 00:02:14,000 --> 00:02:17,000 Speaker 1: healthy fats if possible. But I start first and foremost 35 00:02:17,040 --> 00:02:19,320 Speaker 1: with carbs. That's the energy I need for the day 36 00:02:19,440 --> 00:02:20,720 Speaker 1: to do what I need to do. If you say 37 00:02:20,760 --> 00:02:24,280 Speaker 1: you're really busy, this is you know, if you're too 38 00:02:24,280 --> 00:02:27,080 Speaker 1: busy to eat breakfast, that means that you need to 39 00:02:27,120 --> 00:02:30,320 Speaker 1: eat breakfast, because if you're truly that busy, you need 40 00:02:30,360 --> 00:02:33,880 Speaker 1: the fuel to do what you need to do. And listen, 41 00:02:34,639 --> 00:02:36,760 Speaker 1: I've said this so often when it comes to food. 42 00:02:36,800 --> 00:02:41,320 Speaker 1: I am the laziest of the lazy. I like good food, 43 00:02:41,320 --> 00:02:42,920 Speaker 1: but I'm certainly not going to take the time to 44 00:02:42,919 --> 00:02:45,520 Speaker 1: make it for myself. And so the breakfast I'm gonna 45 00:02:45,520 --> 00:02:48,560 Speaker 1: give you are as basic and as boring, if you 46 00:02:48,600 --> 00:02:51,040 Speaker 1: want to call it that, as they come. But it 47 00:02:51,040 --> 00:02:54,440 Speaker 1: works for me and has for a really, really long time. 48 00:02:55,400 --> 00:02:57,080 Speaker 1: And that's what you want to do, is find what 49 00:02:57,160 --> 00:03:01,000 Speaker 1: works for you within those three buckets people, carbs, protein, 50 00:03:01,160 --> 00:03:05,960 Speaker 1: healthy fats, complex carbs, lean sources of protein, healthy fats, 51 00:03:06,480 --> 00:03:09,239 Speaker 1: and if you can get all three in the morning, awesome. 52 00:03:09,360 --> 00:03:13,440 Speaker 1: And my first breakfast perfectly hits all of them, and 53 00:03:13,440 --> 00:03:15,640 Speaker 1: it's the one I eat the most frequently. What is 54 00:03:15,680 --> 00:03:19,600 Speaker 1: that oatmeal for carbs, and there's some protein in there 55 00:03:19,600 --> 00:03:23,079 Speaker 1: as well, depends on the brand. With two hard boiled eggs. 56 00:03:24,720 --> 00:03:28,000 Speaker 1: Sometimes I have the oatmeal plane, but I like to 57 00:03:29,480 --> 00:03:35,040 Speaker 1: put in blueberries. There's really healthy fruit for me, and 58 00:03:35,160 --> 00:03:40,680 Speaker 1: some chia seeds for the healthy fat, flax seeds. Chia 59 00:03:40,760 --> 00:03:44,880 Speaker 1: seeds gives it a little crunch. That is for me, 60 00:03:46,080 --> 00:03:50,200 Speaker 1: the perfect breakfast to fuel what I need to do. 61 00:03:51,080 --> 00:03:55,600 Speaker 1: It is a slow releasing carbohydrate, which is awesome. It's 62 00:03:55,720 --> 00:03:59,040 Speaker 1: super easy on my stomach. I hate to admit it, 63 00:03:59,040 --> 00:04:01,520 Speaker 1: but the older I get, the less my body tolerates. 64 00:04:01,800 --> 00:04:05,680 Speaker 1: And you know what it tolerates the most, the healthy food. 65 00:04:06,320 --> 00:04:09,160 Speaker 1: I don't know if that is my body's way of 66 00:04:09,200 --> 00:04:12,280 Speaker 1: telling me that you can only have the good stuff, 67 00:04:12,280 --> 00:04:16,640 Speaker 1: but it generally doesn't like processed foods. Doesn't make me 68 00:04:16,680 --> 00:04:19,880 Speaker 1: feel good, and certain types of food like that lead 69 00:04:19,920 --> 00:04:23,200 Speaker 1: to g I issues for me, So super easy on 70 00:04:23,279 --> 00:04:25,960 Speaker 1: my stomach. And here's a bunch of other really important 71 00:04:25,960 --> 00:04:29,520 Speaker 1: factors when it comes to your breakfasts that hopefully you're 72 00:04:29,560 --> 00:04:32,160 Speaker 1: going to eat for years to come, and I give 73 00:04:32,200 --> 00:04:35,839 Speaker 1: you four because I rotate them. We also want variation 74 00:04:35,880 --> 00:04:38,479 Speaker 1: on our foods as much as possible, but that's like 75 00:04:38,600 --> 00:04:41,599 Speaker 1: third level stuff for most people. Let's just start with 76 00:04:41,640 --> 00:04:43,920 Speaker 1: a good habit of eating breakfast and then eating a 77 00:04:44,000 --> 00:04:48,800 Speaker 1: healthy breakfast. Then we'll worry about the variation. But for me, 78 00:04:48,839 --> 00:04:51,599 Speaker 1: as someone who still competes endurance races, I need fuel 79 00:04:52,160 --> 00:04:55,600 Speaker 1: more than ever in those situations. Plus someone who travels 80 00:04:55,640 --> 00:04:59,280 Speaker 1: frequently all around the world for these races, I can 81 00:04:59,320 --> 00:05:01,919 Speaker 1: either bring the oatmeal with me in a huge bag, 82 00:05:02,480 --> 00:05:06,360 Speaker 1: not even that huge, but big, and or I can 83 00:05:06,400 --> 00:05:08,800 Speaker 1: pretty much get it wherever I am in the world, 84 00:05:09,640 --> 00:05:12,560 Speaker 1: and That's important because it allows me to be consistent. 85 00:05:15,200 --> 00:05:18,560 Speaker 1: And I'm not starting a eating plan that ends in 86 00:05:18,600 --> 00:05:22,680 Speaker 1: two weeks, some crazy deprivation plan. No, I'm gonna eat 87 00:05:22,680 --> 00:05:26,320 Speaker 1: oatmeal for the rest of my life. I'm gonna eat 88 00:05:26,320 --> 00:05:28,479 Speaker 1: it in New Zealand, I'm gonna eat it. You know, 89 00:05:28,600 --> 00:05:32,160 Speaker 1: when I travel in the United States, two different restaurants 90 00:05:32,360 --> 00:05:35,560 Speaker 1: generally is going to be there. But there's my carbs. 91 00:05:36,720 --> 00:05:38,640 Speaker 1: Two hard boiled eggs. By the way, I generally do 92 00:05:38,680 --> 00:05:40,640 Speaker 1: those on a Sunday night. I do at least twelve 93 00:05:40,680 --> 00:05:43,720 Speaker 1: because not only do I eat them, but my kids. 94 00:05:45,160 --> 00:05:49,200 Speaker 1: And then I've got chia and the blueberries perfect. And 95 00:05:49,240 --> 00:05:53,120 Speaker 1: the serving size doesn't have to be huge to get 96 00:05:53,160 --> 00:05:56,960 Speaker 1: in what you need. But front load your day. If 97 00:05:56,960 --> 00:05:59,159 Speaker 1: you're gonna air on the side of anything, it's gonna 98 00:05:59,160 --> 00:06:02,720 Speaker 1: sound counter in two do but guess what what people 99 00:06:02,760 --> 00:06:06,400 Speaker 1: are doing obviously isn't working. Eat more healthy food to 100 00:06:06,400 --> 00:06:11,400 Speaker 1: start your day. Eat more healthy food number two, omelet 101 00:06:11,480 --> 00:06:14,480 Speaker 1: with veggies and holy toast. Yes, I'm partial to eggs 102 00:06:15,720 --> 00:06:17,640 Speaker 1: when it comes to my protein source in the morning. 103 00:06:17,920 --> 00:06:20,800 Speaker 1: I don't really want chicken, although I've been known to 104 00:06:20,839 --> 00:06:26,200 Speaker 1: do that occasionally, But eggs are what my body wants, 105 00:06:26,360 --> 00:06:30,640 Speaker 1: generally early in the morning, and so omelet with veggies 106 00:06:31,440 --> 00:06:36,599 Speaker 1: and holy toast, holy toast awesome, slowly releasing carbohydrates, some 107 00:06:36,640 --> 00:06:39,359 Speaker 1: protein and it depending on which one you get omelet. 108 00:06:39,520 --> 00:06:41,760 Speaker 1: I'm lazy. This is generally when I'm out and about. 109 00:06:42,800 --> 00:06:45,039 Speaker 1: Sometimes I will get really kind of crazy and do 110 00:06:45,080 --> 00:06:47,200 Speaker 1: it on my own, but more often than not. No, 111 00:06:48,920 --> 00:06:52,160 Speaker 1: But now you're getting your vegetables more great carbohydrates and 112 00:06:52,279 --> 00:06:54,400 Speaker 1: phyto nutrients and all those other great things that come 113 00:06:54,440 --> 00:06:59,560 Speaker 1: with these foods. Same with the blueberries, so veggies, with 114 00:06:59,600 --> 00:07:03,320 Speaker 1: the egg and by the way, huge depending on what 115 00:07:03,400 --> 00:07:06,520 Speaker 1: psycho I'm in, what I'm training, four could be three eggs, 116 00:07:06,560 --> 00:07:11,560 Speaker 1: four eggs, six eggs. Sometimes I get three yolks. Sometimes 117 00:07:11,600 --> 00:07:14,880 Speaker 1: I don't. Done that show already, will continue to talk 118 00:07:14,880 --> 00:07:18,840 Speaker 1: about that. But if I'm eating many eggs, there's value 119 00:07:18,880 --> 00:07:23,040 Speaker 1: to the yolks. But you see how many eggs I eat. 120 00:07:23,400 --> 00:07:25,080 Speaker 1: Maybe I can leave a couple out every now and again, 121 00:07:25,160 --> 00:07:28,800 Speaker 1: just to be safe, just because I'm having so many. 122 00:07:29,000 --> 00:07:32,440 Speaker 1: Probably the intelligent thing to do based on how many 123 00:07:32,480 --> 00:07:35,920 Speaker 1: I'm eating and I'm still getting some of the good stuff. Okay, 124 00:07:36,040 --> 00:07:39,200 Speaker 1: enough about that. Now, when I'm home and truly lazy. 125 00:07:39,320 --> 00:07:41,360 Speaker 1: When it comes to eggs and whole wheat toast, what 126 00:07:41,400 --> 00:07:44,160 Speaker 1: I'll do is, I'll take my coffee cup, I crack 127 00:07:44,360 --> 00:07:47,240 Speaker 1: two eggs, dump them into my coffee cup, mix them up, 128 00:07:47,280 --> 00:07:50,280 Speaker 1: put them in the microwave one minute boom. Put that 129 00:07:50,480 --> 00:07:55,000 Speaker 1: on my whole wheat toast. So boring, so plain, so 130 00:07:55,120 --> 00:07:59,680 Speaker 1: perfect for someone like me. Now there's other things with 131 00:07:59,720 --> 00:08:02,800 Speaker 1: my fast, by the way, with the vitamins and things 132 00:08:02,800 --> 00:08:05,280 Speaker 1: like that. We talk about my favorite supplements. This is 133 00:08:05,320 --> 00:08:10,400 Speaker 1: just the breakfast. This is the fuel, and this is 134 00:08:10,440 --> 00:08:14,600 Speaker 1: important and so yes, that's my truly lazy. Pop the 135 00:08:14,640 --> 00:08:18,440 Speaker 1: toast or the bread in the toaster, put the eggs 136 00:08:18,440 --> 00:08:22,640 Speaker 1: in the microwave. Newcom got my own healthy egg McMuffin 137 00:08:22,680 --> 00:08:26,000 Speaker 1: if you will, all right? Number three, and I love these. 138 00:08:26,040 --> 00:08:29,800 Speaker 1: This one makes me. I don't feel the best oatmeal 139 00:08:29,840 --> 00:08:32,280 Speaker 1: is great, but this is, you know, this should probably 140 00:08:32,360 --> 00:08:36,280 Speaker 1: be number two if I were ordering them, which I'm not. Uh, berries, 141 00:08:36,640 --> 00:08:39,960 Speaker 1: a bowl of berries and again two hard boiled eggs 142 00:08:41,559 --> 00:08:46,240 Speaker 1: cut my you know, twelve to fourteen sixteen grams of 143 00:08:46,240 --> 00:08:48,200 Speaker 1: protein depending on the size of the eggs for two 144 00:08:48,200 --> 00:08:55,200 Speaker 1: eggs and berries. So healthy, and my berries are generally 145 00:08:55,240 --> 00:08:58,240 Speaker 1: blueberries raspberries, and I cut up some strawberries and that 146 00:08:58,280 --> 00:09:03,240 Speaker 1: can change. But that makes me feel awesome. That gives 147 00:09:03,240 --> 00:09:08,360 Speaker 1: me such great energy. Burns clean if you will, so 148 00:09:08,600 --> 00:09:12,800 Speaker 1: in a big bowl. And I'm not debating with you 149 00:09:12,920 --> 00:09:14,880 Speaker 1: right now whether or not fruit is healthy for you. 150 00:09:14,960 --> 00:09:17,440 Speaker 1: Did that show, We'll talk about it for the rest 151 00:09:17,480 --> 00:09:21,040 Speaker 1: of my life as well. Huge bowl of berries, too 152 00:09:21,040 --> 00:09:23,480 Speaker 1: hard boiled eggs, and by the way, getting ready to 153 00:09:23,520 --> 00:09:26,520 Speaker 1: do Finally, after hundreds of episodes, my show on the 154 00:09:26,559 --> 00:09:28,760 Speaker 1: guy I idolized, looked up to, and actually got to 155 00:09:28,840 --> 00:09:31,760 Speaker 1: interview many years ago, Jack Laine, and he was a big, 156 00:09:31,800 --> 00:09:34,960 Speaker 1: too hard boiled that guy. And I tend to follow 157 00:09:35,800 --> 00:09:37,760 Speaker 1: the people who have been super successful what they do, 158 00:09:37,880 --> 00:09:41,640 Speaker 1: not everything, but I listened to it and Jack lived 159 00:09:41,640 --> 00:09:45,440 Speaker 1: to be in his nineties going strong, and he was 160 00:09:45,440 --> 00:09:48,839 Speaker 1: a big, hard boiled that guy. I enjoy them. I 161 00:09:48,960 --> 00:09:52,960 Speaker 1: read the research. It works for me. And finally, if 162 00:09:52,960 --> 00:09:56,200 Speaker 1: you're truly pressed for time, and this goes to that 163 00:09:56,440 --> 00:10:01,199 Speaker 1: show I did the sixties second power Shake. But if 164 00:10:01,240 --> 00:10:05,440 Speaker 1: you're so busy, then you have a shake that you 165 00:10:05,440 --> 00:10:07,360 Speaker 1: already have. Good to go. You buy him in the store, 166 00:10:07,440 --> 00:10:11,200 Speaker 1: buy a healthy one. There you go, some carbs, hopefully 167 00:10:11,360 --> 00:10:16,080 Speaker 1: some protein. That's the super quick. I have literally ten 168 00:10:16,160 --> 00:10:19,960 Speaker 1: seconds drink it in the car if you have to. 169 00:10:20,520 --> 00:10:22,440 Speaker 1: We all have more time than that thought, let's be honest. 170 00:10:23,640 --> 00:10:25,400 Speaker 1: But anyway, when I make it on my own, the 171 00:10:25,480 --> 00:10:28,240 Speaker 1: vite mix, I use almond milk as a base. My 172 00:10:28,240 --> 00:10:35,199 Speaker 1: body doesn't like regular milk anymore, that's me, so almond 173 00:10:35,200 --> 00:10:37,920 Speaker 1: milk is my base than frozen fruit. I got a 174 00:10:38,000 --> 00:10:40,400 Speaker 1: huge bag, a couple of huge bags in the freezer. 175 00:10:41,200 --> 00:10:45,120 Speaker 1: Dump some of that in a regular banana, and then 176 00:10:45,200 --> 00:10:49,960 Speaker 1: some O maga three fats, so you can get liquid 177 00:10:49,960 --> 00:10:52,200 Speaker 1: fats many different ways. You can put other things in 178 00:10:52,240 --> 00:10:56,040 Speaker 1: there as well. For your fats. You could do uh, 179 00:10:56,080 --> 00:10:59,400 Speaker 1: you know, seeds, whatever. But I wanted to be liquid 180 00:10:59,440 --> 00:11:03,040 Speaker 1: form I deally for the consistency that I am trying 181 00:11:03,080 --> 00:11:06,160 Speaker 1: to achieve. But there's so many different ways to make 182 00:11:06,240 --> 00:11:10,160 Speaker 1: that shake. And that's your power shake, your protein shake. 183 00:11:10,760 --> 00:11:12,880 Speaker 1: And the fun thing about that is generally you can 184 00:11:12,920 --> 00:11:17,000 Speaker 1: make more than one serving, so your spouse, your kids 185 00:11:17,679 --> 00:11:22,400 Speaker 1: can have some as well. And that's it. Okay. I 186 00:11:22,440 --> 00:11:24,319 Speaker 1: tend to eat the same thing. There's four right there 187 00:11:24,360 --> 00:11:27,679 Speaker 1: that I rotate. I am trying to add more variation in. 188 00:11:27,800 --> 00:11:34,040 Speaker 1: But this is one of those times instances where we're 189 00:11:34,080 --> 00:11:35,880 Speaker 1: not going to be perfect, and we should always strive 190 00:11:35,880 --> 00:11:38,440 Speaker 1: to be a little better as far as this goes. 191 00:11:38,480 --> 00:11:43,280 Speaker 1: But if I rotate the same four breakfasts for a 192 00:11:43,360 --> 00:11:46,760 Speaker 1: long time to come, that's okay because I'm getting berries 193 00:11:46,760 --> 00:11:49,320 Speaker 1: and I'm getting lean sources of protein, I'm getting healthy fats, 194 00:11:49,320 --> 00:11:51,760 Speaker 1: and I'm frontloading my day and I'm doing things that 195 00:11:51,800 --> 00:11:54,240 Speaker 1: i can do for the rest of my life. I'm 196 00:11:54,240 --> 00:12:00,520 Speaker 1: not gonna be changing this anytime soon, and that's really 197 00:12:00,520 --> 00:12:03,960 Speaker 1: important because we want those behaviors and those things that 198 00:12:04,000 --> 00:12:07,480 Speaker 1: we can do for a lifetime, and that's what you 199 00:12:07,480 --> 00:12:11,559 Speaker 1: should be thinking about when you are finding the foods 200 00:12:11,600 --> 00:12:15,920 Speaker 1: and the exercise that you enjoy. Thank you for listening. 201 00:12:17,040 --> 00:12:22,680 Speaker 1: These are my four They are straightforward, they are healthy. 202 00:12:23,000 --> 00:12:27,760 Speaker 1: They work for me, and try and see what works 203 00:12:27,760 --> 00:12:31,880 Speaker 1: for you. Healthy carbs, complex carbs, lean sources of protein, 204 00:12:31,960 --> 00:12:34,880 Speaker 1: healthy fats, frontloads to day alright. Reach out tom h 205 00:12:34,880 --> 00:12:37,800 Speaker 1: bit is Instagram and Twitter. Tom h bit direct message 206 00:12:37,840 --> 00:12:41,120 Speaker 1: me there. Please follow the show, rate the show, comment 207 00:12:41,160 --> 00:12:44,080 Speaker 1: if you can share it with your friends. You can 208 00:12:44,120 --> 00:12:47,319 Speaker 1: email me through Fitness disrupted dot com. My most recent 209 00:12:47,360 --> 00:12:52,520 Speaker 1: book is The Micro Workout Plan, recommended give one to 210 00:12:52,559 --> 00:12:56,120 Speaker 1: a friend as a gift. And finally, remember I have 211 00:12:56,280 --> 00:12:59,560 Speaker 1: one goal, and that's to bring you the best information 212 00:12:59,600 --> 00:13:03,800 Speaker 1: so you can live your best life. And I'm biased 213 00:13:03,840 --> 00:13:07,800 Speaker 1: because I want that for myself, and everything I bring 214 00:13:07,840 --> 00:13:14,320 Speaker 1: to you, I do myself walk the walk, all right. 215 00:13:15,160 --> 00:13:17,839 Speaker 1: Remember there are three things we all control, as much 216 00:13:17,840 --> 00:13:20,440 Speaker 1: as the media will tell you. Maybe you don't have 217 00:13:20,640 --> 00:13:24,080 Speaker 1: control over these things. You do how much we move 218 00:13:24,800 --> 00:13:27,760 Speaker 1: what we put into our mouths and our state of mind, 219 00:13:27,880 --> 00:13:33,079 Speaker 1: our attitudes, And that is awesome. I am Tom Holland. 220 00:13:33,240 --> 00:13:41,640 Speaker 1: This is Fitness Disrupted, Believing yourself. Fitness Disrupted is a 221 00:13:41,679 --> 00:13:44,839 Speaker 1: production of I Heart Radio. For more podcasts from my 222 00:13:44,960 --> 00:13:48,559 Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts, 223 00:13:48,720 --> 00:13:50,959 Speaker 1: or wherever you listen to your favorite shows.