1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted a production of My Heart Radio. 2 00:00:09,680 --> 00:00:14,320 Speaker 1: I am Tom Holland and this is Fitness Disrupted The 3 00:00:14,400 --> 00:00:18,200 Speaker 1: Secrets of People who Never Get Sick. I know you're thinking, 4 00:00:18,360 --> 00:00:22,000 Speaker 1: what a click baity title, and you'd be right, but 5 00:00:22,079 --> 00:00:26,640 Speaker 1: it's not mine. It's actually the title of an amazing book. 6 00:00:27,320 --> 00:00:29,880 Speaker 1: And the idea to do a show on this book 7 00:00:29,920 --> 00:00:32,840 Speaker 1: came to me when I was doing my latest most 8 00:00:32,920 --> 00:00:36,519 Speaker 1: recent listener mailbag show. Someone reached out to me with 9 00:00:36,560 --> 00:00:40,280 Speaker 1: a question about cold showers, and it reminded me that 10 00:00:40,280 --> 00:00:42,440 Speaker 1: that is one chapter in this book. So it is 11 00:00:42,479 --> 00:00:45,960 Speaker 1: a book titled The Secrets of People Who Never Get Sick, 12 00:00:46,600 --> 00:00:50,839 Speaker 1: and it is written by a guy. I became friendly 13 00:00:50,880 --> 00:00:55,360 Speaker 1: with Gene Stone, a prolific writer, especially in the health 14 00:00:55,400 --> 00:00:58,640 Speaker 1: and wellness field. I met him years ago. I was 15 00:00:58,680 --> 00:01:02,040 Speaker 1: doing a project with Men's Health where I was writing 16 00:01:02,080 --> 00:01:06,280 Speaker 1: for them and also interviewing certain people for video on video, 17 00:01:06,480 --> 00:01:08,399 Speaker 1: and he was one of them. I reached out to 18 00:01:08,480 --> 00:01:12,119 Speaker 1: him that him in New York City, amazing guy. Became 19 00:01:12,160 --> 00:01:14,199 Speaker 1: friends with him. You know, have gone out to dinner. 20 00:01:14,760 --> 00:01:17,480 Speaker 1: He is a vegan. I was gonna say vegetarian, but 21 00:01:17,720 --> 00:01:21,280 Speaker 1: he's vegan and just an amazing guy, incredible writer, not 22 00:01:21,360 --> 00:01:25,120 Speaker 1: just about health and wellness, but has numerous over fifty books, 23 00:01:25,440 --> 00:01:29,000 Speaker 1: and his health and wellness books obviously they vary in tone. Uh, 24 00:01:29,080 --> 00:01:33,080 Speaker 1: this one is great for just about everyone because it's 25 00:01:33,120 --> 00:01:36,080 Speaker 1: just chapter by chapter. There are twenty five chapters, and 26 00:01:36,160 --> 00:01:39,840 Speaker 1: each one is another thing like cold showers, you know, 27 00:01:40,040 --> 00:01:44,520 Speaker 1: the secrets and practices of people who rarely, if ever 28 00:01:44,560 --> 00:01:48,760 Speaker 1: gets sick. He profiles a handful of people and ghost 29 00:01:48,840 --> 00:01:52,440 Speaker 1: chapter by chapter, very simple, and he uses science and 30 00:01:52,480 --> 00:01:56,280 Speaker 1: he uses anecdotal kind of exactly what I do here 31 00:01:56,320 --> 00:01:59,160 Speaker 1: on the show, which is probably why I enjoy reading 32 00:01:59,240 --> 00:02:02,720 Speaker 1: his books an article so much, but amazing. So that's 33 00:02:02,720 --> 00:02:04,040 Speaker 1: what the show is gonna be about. I'm not gonna 34 00:02:04,040 --> 00:02:05,640 Speaker 1: give you all twenty five because I think you should 35 00:02:05,680 --> 00:02:08,240 Speaker 1: read the book as well, and why give you the 36 00:02:08,440 --> 00:02:10,880 Speaker 1: entire book. I'm gonna give you seven. I pulled out 37 00:02:10,960 --> 00:02:14,400 Speaker 1: seven that I think I know that you can utilize, 38 00:02:14,560 --> 00:02:18,799 Speaker 1: learn about, and apply right away. And that's another thing 39 00:02:18,840 --> 00:02:21,080 Speaker 1: I love about gene Stone in this book, in particular, 40 00:02:21,800 --> 00:02:24,040 Speaker 1: their takeaways that you apply right away, you go okay, 41 00:02:24,080 --> 00:02:26,000 Speaker 1: and some are gonna be just like many of the 42 00:02:26,040 --> 00:02:29,320 Speaker 1: topics I talked about common sensical, but we'll give you 43 00:02:29,320 --> 00:02:32,880 Speaker 1: the science. He gives you studies again, he gives you 44 00:02:32,880 --> 00:02:35,840 Speaker 1: the anecdotal, which I love. Uh, And I threw in 45 00:02:36,000 --> 00:02:39,040 Speaker 1: a handful more studies just where I felt they could 46 00:02:39,040 --> 00:02:41,640 Speaker 1: help out. But this is exactly what the show is about, 47 00:02:41,880 --> 00:02:44,120 Speaker 1: all right, secrets of people who don't get sick, Things 48 00:02:44,160 --> 00:02:48,400 Speaker 1: that you can employ and listen, the placebo effect. We'll 49 00:02:48,400 --> 00:02:52,560 Speaker 1: talk about that. So things that might help you won't 50 00:02:52,600 --> 00:02:55,880 Speaker 1: hurt you, don't cost a lot if anything, and that's 51 00:02:55,919 --> 00:02:58,040 Speaker 1: kind of what we're all looking for, right, all right, 52 00:02:58,120 --> 00:03:00,800 Speaker 1: quick break. When we come back, I'm gonna give you 53 00:03:00,840 --> 00:03:05,040 Speaker 1: seven of the secrets of people who never get sick. 54 00:03:05,040 --> 00:03:17,240 Speaker 1: We'll be right back, I have to say, and it's 55 00:03:17,280 --> 00:03:19,880 Speaker 1: not one of my seven, but the first chapter in 56 00:03:19,919 --> 00:03:22,600 Speaker 1: this book is Blue Zones. And anyone who has listening 57 00:03:22,600 --> 00:03:26,360 Speaker 1: to any of my shows knows that I reference the 58 00:03:26,400 --> 00:03:30,080 Speaker 1: blue zones so frequently, and I love that he starts 59 00:03:30,120 --> 00:03:32,360 Speaker 1: the book with that, But I'm not gonna talk about that. 60 00:03:32,360 --> 00:03:35,080 Speaker 1: It's in other shows, and I have yet to do 61 00:03:35,080 --> 00:03:37,680 Speaker 1: a separate show on it, but I've talked about it 62 00:03:37,720 --> 00:03:40,200 Speaker 1: a lot, and I will continue to. Let's go to 63 00:03:40,480 --> 00:03:44,480 Speaker 1: seven other secrets, though, of people who never get sick, 64 00:03:44,880 --> 00:03:47,360 Speaker 1: and the first one I pulled out is caloric restriction 65 00:03:48,320 --> 00:03:52,320 Speaker 1: colork restriction. So this is one of those common sensical ones, 66 00:03:52,360 --> 00:03:56,080 Speaker 1: but there's also science behind it, and that's what's really interesting, 67 00:03:56,360 --> 00:03:58,360 Speaker 1: and I love he starts out with the anecdotal. He 68 00:03:58,480 --> 00:04:03,040 Speaker 1: starts talking about George Burns. Right, George Burns, the famous actor, comedian, 69 00:04:03,400 --> 00:04:06,920 Speaker 1: amazing performer who lived to be He lived past his 70 00:04:06,960 --> 00:04:09,800 Speaker 1: hundredth birthday. Right. I believe he died just after his 71 00:04:09,880 --> 00:04:13,440 Speaker 1: hundredth birthday. And he was so often asked, not only 72 00:04:13,520 --> 00:04:16,080 Speaker 1: was he so fit and healthy even you know, the 73 00:04:16,160 --> 00:04:17,600 Speaker 1: last couple of years of his life, but he was 74 00:04:17,640 --> 00:04:21,480 Speaker 1: mentally with it amazing and he is famous for saying 75 00:04:21,480 --> 00:04:23,600 Speaker 1: and Gene talks about this in the book. When he 76 00:04:23,680 --> 00:04:25,920 Speaker 1: was asked, how do you stay so fit and healthy? 77 00:04:25,960 --> 00:04:31,080 Speaker 1: What's your advice? One of his most common replies was 78 00:04:31,240 --> 00:04:39,400 Speaker 1: eat half, eat half. There's another, like ridiculously simple piece 79 00:04:39,440 --> 00:04:42,919 Speaker 1: of advice, especially in the United States when we go 80 00:04:42,960 --> 00:04:46,440 Speaker 1: out to dinner and we get these ridiculously large servings, 81 00:04:46,760 --> 00:04:50,400 Speaker 1: eat half, eat half. So I love that. That's how 82 00:04:50,400 --> 00:04:53,880 Speaker 1: he starts the chapter on coloric restriction, and what's really 83 00:04:53,920 --> 00:04:56,480 Speaker 1: interesting about you know, when you study all this stuff. 84 00:04:56,920 --> 00:05:01,599 Speaker 1: I've been talking about excessive moderation, right for many, many years. 85 00:05:01,680 --> 00:05:04,440 Speaker 1: Term I have used came up with when it comes 86 00:05:04,480 --> 00:05:07,520 Speaker 1: to what we should do as far as exercise and nutrition, 87 00:05:07,839 --> 00:05:10,839 Speaker 1: excessive moderation. Don't do a lot, a little bit, do 88 00:05:10,920 --> 00:05:12,920 Speaker 1: a little bit a lot when it comes to exercise, 89 00:05:12,960 --> 00:05:15,400 Speaker 1: when it comes to your eating strategies, and if you 90 00:05:15,480 --> 00:05:19,159 Speaker 1: actually research this, and this was so mind blowing to 91 00:05:19,240 --> 00:05:20,919 Speaker 1: me because I had been in the industry for a 92 00:05:20,920 --> 00:05:23,600 Speaker 1: while and just hadn't come upon this. There's so much 93 00:05:23,640 --> 00:05:28,000 Speaker 1: out there, right. There's a guy named Luigi core narow Right, 94 00:05:28,080 --> 00:05:30,960 Speaker 1: and he is credited as being one of the first 95 00:05:31,000 --> 00:05:34,919 Speaker 1: people to write one of the first longevity bestsellers, and 96 00:05:34,960 --> 00:05:37,400 Speaker 1: it was called The Art of Living Long And he 97 00:05:37,440 --> 00:05:41,080 Speaker 1: wrote this in fifteen fifty. Okay, what was the major 98 00:05:41,120 --> 00:05:46,400 Speaker 1: takeaway moderation. He said, life could be extended through moderation. 99 00:05:46,600 --> 00:05:50,440 Speaker 1: Here's what's also mind blowing. This was back he was born. 100 00:05:50,440 --> 00:05:52,920 Speaker 1: They weren't sure. They're still not sure if he lived 101 00:05:52,920 --> 00:05:55,800 Speaker 1: to be ninety eight or a hundred and two, but 102 00:05:55,880 --> 00:05:57,600 Speaker 1: it was one or the other, so they weren't sure 103 00:05:57,600 --> 00:05:59,560 Speaker 1: if he was born in fourteen sixty seven or fourteen 104 00:05:59,600 --> 00:06:02,920 Speaker 1: sixty or he was a Venetian nobleman, and he lived 105 00:06:03,000 --> 00:06:06,600 Speaker 1: to be around a hundred years old, back in the 106 00:06:06,640 --> 00:06:11,919 Speaker 1: fourteen hundreds into the fift hundreds. Incredible, incredible, And the 107 00:06:12,040 --> 00:06:16,320 Speaker 1: interesting thing about him, the anecdotal side, he at age forty. 108 00:06:16,400 --> 00:06:19,159 Speaker 1: In his forties, he was a wreck. He was a mess, 109 00:06:19,520 --> 00:06:23,600 Speaker 1: you know, he says, attributed it to a hedonistic lifestyle, 110 00:06:23,920 --> 00:06:27,479 Speaker 1: excessive eating, drinking, all of this stuff that's so common, right, 111 00:06:27,839 --> 00:06:31,440 Speaker 1: So the doctors at the time told him to go 112 00:06:32,600 --> 00:06:36,880 Speaker 1: really low calorie, to go caloric restriction, which he did, 113 00:06:37,600 --> 00:06:39,880 Speaker 1: and he lived to be almost a hundred years old. 114 00:06:40,080 --> 00:06:43,080 Speaker 1: So he was a big proponent though, of moderation. I 115 00:06:43,160 --> 00:06:44,960 Speaker 1: love this. I love this, and I will do a 116 00:06:45,000 --> 00:06:48,880 Speaker 1: whole show on that book. But too fun anecdotal things 117 00:06:48,960 --> 00:06:52,159 Speaker 1: right back into the fourteen hundreds and then George Burns, 118 00:06:52,560 --> 00:06:56,240 Speaker 1: you know, a little more current. One interesting thing about 119 00:06:57,400 --> 00:06:59,800 Speaker 1: so many of the studies into cowork restriction though it's 120 00:07:00,120 --> 00:07:03,040 Speaker 1: mostly rodents, it's mostly done a mice and things like that, 121 00:07:03,120 --> 00:07:08,120 Speaker 1: So can we truly extrapolate those findings out? That's the question, 122 00:07:08,640 --> 00:07:12,240 Speaker 1: not many human studies, but that's oftentimes how it is 123 00:07:12,280 --> 00:07:15,680 Speaker 1: with certain studies for sure. But there is one that 124 00:07:15,720 --> 00:07:18,800 Speaker 1: I pulled out and the acronym is c A L 125 00:07:18,960 --> 00:07:23,200 Speaker 1: E R I E calorie different spelling, and it is 126 00:07:23,200 --> 00:07:26,520 Speaker 1: the Comprehensive Assessment of Long Term Effects of Reducing Intake 127 00:07:26,600 --> 00:07:29,320 Speaker 1: of Energy. So this was a study done to try 128 00:07:29,360 --> 00:07:32,320 Speaker 1: to take the mice out of the picture. Use it, 129 00:07:32,640 --> 00:07:35,920 Speaker 1: use humans, uh. And it was a study designed to 130 00:07:36,040 --> 00:07:39,440 Speaker 1: determine the biological effects of two years of prolonged coloric 131 00:07:39,560 --> 00:07:42,600 Speaker 1: restriction on humans. All right. So one of the first 132 00:07:42,680 --> 00:07:47,520 Speaker 1: ones or or major ones recently done, and it included 133 00:07:47,560 --> 00:07:50,880 Speaker 1: two hundred and eighteen young and middle aged normal weight 134 00:07:51,040 --> 00:07:55,040 Speaker 1: or moderately overweight adults, and they were randomly divided into 135 00:07:55,080 --> 00:07:58,160 Speaker 1: two groups. One group was told to follow a coloric 136 00:07:58,320 --> 00:08:01,080 Speaker 1: restriction diet for two years and the other ones that 137 00:08:01,440 --> 00:08:03,680 Speaker 1: was told to just do what you normally do, all right. 138 00:08:04,040 --> 00:08:07,040 Speaker 1: The goal for the colwork restriction group was to have 139 00:08:07,160 --> 00:08:11,600 Speaker 1: them eat fewer calories. I love that, you know, I've 140 00:08:11,640 --> 00:08:14,560 Speaker 1: I've said how I believe so many of the studies 141 00:08:14,600 --> 00:08:18,520 Speaker 1: into nutrition and stuff is so flawed because of self 142 00:08:18,520 --> 00:08:22,120 Speaker 1: report and it's very hard to control for right. Well, 143 00:08:22,200 --> 00:08:24,480 Speaker 1: for this one, again, they tried to get them to 144 00:08:25,520 --> 00:08:29,080 Speaker 1: fewer calories. They got denned down to about twelve percent, 145 00:08:29,480 --> 00:08:32,559 Speaker 1: so about half of what they were trying to accomplish, 146 00:08:32,640 --> 00:08:38,600 Speaker 1: but that's still significant. And they found after two years 147 00:08:38,679 --> 00:08:41,280 Speaker 1: weight loss UH in the body over the two years 148 00:08:41,280 --> 00:08:42,679 Speaker 1: and they maintained it. And you know, if you're two 149 00:08:42,720 --> 00:08:45,360 Speaker 1: hundred pounds twenty pounds, that's a pretty big deal. More 150 00:08:45,400 --> 00:08:48,920 Speaker 1: importantly though, because I always say, yes, we want to 151 00:08:48,920 --> 00:08:51,640 Speaker 1: be a healthy weight. But compared to the participants in 152 00:08:51,679 --> 00:08:56,040 Speaker 1: the control group, those in the calorie restricted group reduced 153 00:08:56,160 --> 00:09:00,560 Speaker 1: risk factors okay, lower blood pressure, lower curless to all, 154 00:09:00,760 --> 00:09:05,559 Speaker 1: and you know the diseases like diabetes, heart disease, and stroke, 155 00:09:05,800 --> 00:09:10,520 Speaker 1: lower risk Okay, that seems that's super important. And they 156 00:09:10,600 --> 00:09:15,640 Speaker 1: also show decreases in some inflammatory factors, and we don't 157 00:09:15,640 --> 00:09:17,320 Speaker 1: want to get too deep into that, but just know 158 00:09:17,840 --> 00:09:22,320 Speaker 1: that those UH are associated with longer lifespans and diminished 159 00:09:22,440 --> 00:09:27,680 Speaker 1: risk for age related diseases. Okay. And also importantly no 160 00:09:27,840 --> 00:09:32,280 Speaker 1: adverse effects and some favorable ones were found on things 161 00:09:32,320 --> 00:09:36,160 Speaker 1: like sleep UH, sexual function, mood, quality of life. And 162 00:09:36,200 --> 00:09:39,959 Speaker 1: then one really final interesting point I had to pull 163 00:09:40,000 --> 00:09:45,160 Speaker 1: out and love this the calorie restriction intervention. It did 164 00:09:45,320 --> 00:09:49,360 Speaker 1: cause slight declines in bone density. We don't want that, right, 165 00:09:49,760 --> 00:09:52,880 Speaker 1: lean body mass, we don't want reduction in that. We 166 00:09:52,880 --> 00:09:54,920 Speaker 1: want to keep that muscle as I talked about frequently, 167 00:09:55,160 --> 00:10:00,000 Speaker 1: an aerobic capacity, okay, cardiovascular kind of strength and endurance. 168 00:10:00,280 --> 00:10:03,640 Speaker 1: So we don't want that. But here's the simple takeaway. 169 00:10:04,080 --> 00:10:06,920 Speaker 1: Other short term studies, not associated with this one, but 170 00:10:07,040 --> 00:10:10,840 Speaker 1: other short term studies, what do they say, combining physical 171 00:10:10,880 --> 00:10:15,199 Speaker 1: activity with calorie restriction, it's going to protect against those things, 172 00:10:16,200 --> 00:10:20,079 Speaker 1: loss of bone, your aerobic capacity, and your muscle mass. 173 00:10:20,600 --> 00:10:23,920 Speaker 1: But a fantastic way to start this show. So sure, 174 00:10:24,000 --> 00:10:27,800 Speaker 1: we want to eat fewer calories. I'm not talking starving yourself, 175 00:10:27,800 --> 00:10:31,160 Speaker 1: and that is talked about frequently that this is not 176 00:10:31,200 --> 00:10:35,680 Speaker 1: about starvation. It's about reducing your calories, eating fewer calories. Yes, 177 00:10:37,120 --> 00:10:40,920 Speaker 1: it's just healthier, so say the studies mostly on mice 178 00:10:41,000 --> 00:10:43,199 Speaker 1: right now, but now we're getting more and more data 179 00:10:43,520 --> 00:10:48,400 Speaker 1: on people. No adverse effects, and when you combine it 180 00:10:48,600 --> 00:10:54,160 Speaker 1: with exercise, you mitigate the potential negative effects though whether 181 00:10:54,320 --> 00:10:59,120 Speaker 1: there are those three, but it can be mitigated with exercise, 182 00:10:59,120 --> 00:11:01,120 Speaker 1: which is why how many times have I said that 183 00:11:01,480 --> 00:11:05,000 Speaker 1: if you're all or nothing, is it cardio or is 184 00:11:05,000 --> 00:11:11,079 Speaker 1: its um diet that matters. It's both. Stop separating the two. 185 00:11:11,679 --> 00:11:16,200 Speaker 1: Stop separating the two. We need to do both for 186 00:11:16,280 --> 00:11:18,800 Speaker 1: so many reasons. But I love when the studies just 187 00:11:19,720 --> 00:11:24,040 Speaker 1: clarify it, like this one just did. So fewer calories, 188 00:11:24,200 --> 00:11:27,720 Speaker 1: that simple. We're all better off eating fewer calories. And 189 00:11:28,160 --> 00:11:32,600 Speaker 1: as I did those shows on empty calories and superfoods, 190 00:11:32,840 --> 00:11:36,800 Speaker 1: try to eat healthier foods, so fewer calories and more 191 00:11:36,960 --> 00:11:41,599 Speaker 1: nutrient dense foods. It's not about deprivation or starvation. I 192 00:11:41,600 --> 00:11:45,319 Speaker 1: should say, we're even depriving yourself when we say calorie restriction. 193 00:11:45,320 --> 00:11:49,240 Speaker 1: I'm not saying deprive yourself smaller portions, higher quality foods. 194 00:11:49,840 --> 00:11:53,800 Speaker 1: And I would argue, and as I do, mix it up. 195 00:11:53,880 --> 00:11:56,960 Speaker 1: Mediterranean style diet is what I follow and believe in. 196 00:11:57,720 --> 00:12:00,839 Speaker 1: But eat a bunch of healthy stuff and we'll leave 197 00:12:00,880 --> 00:12:03,680 Speaker 1: it at that, all right. Number two, And I love 198 00:12:03,720 --> 00:12:09,160 Speaker 1: this eating dirt so literally the title of the chapter 199 00:12:09,320 --> 00:12:14,000 Speaker 1: eating dirt now doesn't literally mean eating dirt, although he 200 00:12:14,080 --> 00:12:16,920 Speaker 1: kind of does. And this goes to a really interesting 201 00:12:18,000 --> 00:12:23,360 Speaker 1: concept called the hygiene hypothesis. Okay, and the hygiene hypothesis 202 00:12:23,400 --> 00:12:27,560 Speaker 1: one quick definition, is a theory about that they called 203 00:12:27,559 --> 00:12:30,600 Speaker 1: a disease of affluence that reflect a this is a 204 00:12:30,600 --> 00:12:35,480 Speaker 1: tough word to say, paradimactic shift in how medicine views 205 00:12:35,559 --> 00:12:39,280 Speaker 1: the human immune system. So basically, we are windexing and 206 00:12:39,480 --> 00:12:41,839 Speaker 1: you know, core oxing things to death. And that's not 207 00:12:42,120 --> 00:12:47,280 Speaker 1: a good thing. That's not a good thing overall. Right, 208 00:12:47,559 --> 00:12:54,920 Speaker 1: not all bacteria, viruses and fungi are bad. We shouldn't 209 00:12:54,920 --> 00:12:57,520 Speaker 1: get rid of all those. We are getting too sterile. 210 00:12:58,040 --> 00:13:01,680 Speaker 1: And the way, I love to have this discussion and 211 00:13:01,760 --> 00:13:04,040 Speaker 1: it will gross you out and used it before, I 212 00:13:04,120 --> 00:13:06,640 Speaker 1: say I grew up with five brothers in one toothbrush. 213 00:13:06,800 --> 00:13:09,920 Speaker 1: Totally not true, and my mom would freak out or 214 00:13:10,040 --> 00:13:13,800 Speaker 1: freaks out when she hears me say that. But I'm 215 00:13:13,840 --> 00:13:17,920 Speaker 1: just getting the point across that lots of germs. I 216 00:13:17,960 --> 00:13:21,320 Speaker 1: grew up with lots of germs. I believe personally that 217 00:13:21,480 --> 00:13:24,720 Speaker 1: is one of the reasons of many that I don't 218 00:13:24,760 --> 00:13:29,600 Speaker 1: get sick. I am rarely, if ever sick. This perfect 219 00:13:29,640 --> 00:13:34,679 Speaker 1: segue to a study in the British Medical Journal on 220 00:13:34,720 --> 00:13:38,600 Speaker 1: hay fever and exema in children. Okay. In this study, 221 00:13:38,640 --> 00:13:43,160 Speaker 1: they found only one factor to be significant enough to 222 00:13:43,280 --> 00:13:49,280 Speaker 1: cause or suggest I should say a causal relationship family size. 223 00:13:50,760 --> 00:13:53,840 Speaker 1: The greater the number of siblings that the subject had 224 00:13:53,880 --> 00:13:57,559 Speaker 1: in this study, the lower the chance of developing either 225 00:13:57,640 --> 00:14:02,720 Speaker 1: hay fever or eczema. So the main researcher in the study. 226 00:14:02,920 --> 00:14:08,680 Speaker 1: He concluded that exposure to infections help kids avoid allergies, 227 00:14:08,960 --> 00:14:12,560 Speaker 1: and over the past century, declining family size, improvements in 228 00:14:12,600 --> 00:14:17,200 Speaker 1: household amenities, and higher standards of personal cleanliness have reduced 229 00:14:17,200 --> 00:14:21,200 Speaker 1: opportunities for cross infection in young families. That's really interesting, 230 00:14:21,240 --> 00:14:23,520 Speaker 1: and this is a this is a great topic for 231 00:14:23,560 --> 00:14:28,400 Speaker 1: another day. But how many kids, how many people have allergies? 232 00:14:29,440 --> 00:14:31,080 Speaker 1: How many hours? You know, we talked about this all 233 00:14:31,080 --> 00:14:35,480 Speaker 1: the time. I'm fifty one. So many of the allergies 234 00:14:35,520 --> 00:14:38,440 Speaker 1: that are out today we're not out when I was kids. 235 00:14:39,000 --> 00:14:42,440 Speaker 1: Peanut allergies, things like that. What does that come from? 236 00:14:42,600 --> 00:14:46,320 Speaker 1: Could this possibly be one that we are over sterilizing 237 00:14:47,120 --> 00:14:51,040 Speaker 1: our environment? I say yes, and so does gene Stone. 238 00:14:51,440 --> 00:14:53,920 Speaker 1: All right. Two thousand and nine study of more than 239 00:14:54,720 --> 00:14:58,320 Speaker 1: kids in the Philippines discovered that the more pathogens they 240 00:14:58,440 --> 00:15:03,040 Speaker 1: encountered outside before the age of two, the less inflammation 241 00:15:03,480 --> 00:15:06,280 Speaker 1: that was found in their blood. And the takeaway from 242 00:15:06,320 --> 00:15:09,800 Speaker 1: that study was early exposure to germs can reduce the 243 00:15:09,880 --> 00:15:14,240 Speaker 1: risk of chronic inflammation later in life. Again topic for 244 00:15:14,280 --> 00:15:17,720 Speaker 1: another day. We're just kind of putting these out there 245 00:15:17,840 --> 00:15:23,880 Speaker 1: right now. But exposure our immune systems, like muscle right 246 00:15:24,160 --> 00:15:27,880 Speaker 1: needs to be challenged to get stronger, needs to be 247 00:15:27,960 --> 00:15:32,400 Speaker 1: exposed when we when we lift heavy weights, we're challenging 248 00:15:32,440 --> 00:15:37,200 Speaker 1: our muscles and they repair themselves and get stronger. If 249 00:15:37,200 --> 00:15:44,360 Speaker 1: we avoid all of these more natural viruses, bacteria, fungi 250 00:15:44,760 --> 00:15:48,200 Speaker 1: potentially could be a bad thing. So eat dirt, play 251 00:15:48,240 --> 00:15:51,000 Speaker 1: in dirt. It's okay to get dirty. We need to 252 00:15:51,000 --> 00:15:56,880 Speaker 1: be exposed to these things. Interesting chapter and number three 253 00:15:57,400 --> 00:16:00,040 Speaker 1: will come as no surprise to those who have and 254 00:16:00,120 --> 00:16:02,160 Speaker 1: two prior shows because it goes to the blue zones 255 00:16:02,240 --> 00:16:07,680 Speaker 1: as well. Friends, Friends, we are social beings. We need connections. 256 00:16:07,960 --> 00:16:11,640 Speaker 1: Let me tell you something I've talked about my failings. 257 00:16:11,680 --> 00:16:13,800 Speaker 1: I know where I need to improve. One is getting 258 00:16:13,800 --> 00:16:17,840 Speaker 1: more sleep. That will come up, and one is social connections. 259 00:16:18,080 --> 00:16:20,840 Speaker 1: I prefer to go out on a bike, ride a 260 00:16:21,000 --> 00:16:23,920 Speaker 1: run by myself. I'm more alone, or have been for 261 00:16:23,920 --> 00:16:27,520 Speaker 1: a long time. I love people, a social person, but 262 00:16:27,600 --> 00:16:31,320 Speaker 1: I also love my alone time or with my two dogs. 263 00:16:32,040 --> 00:16:36,000 Speaker 1: But we need those connections. We need those social connections. 264 00:16:36,040 --> 00:16:38,520 Speaker 1: A huge part of the book the Blue Zones. And 265 00:16:38,560 --> 00:16:41,200 Speaker 1: I'm sorry if I keep boring you with that reference, 266 00:16:41,240 --> 00:16:45,600 Speaker 1: but it's so important to me. It's such amazing data 267 00:16:45,680 --> 00:16:50,680 Speaker 1: and research university researchers at Ohio State and Pittsburgh's Carnegie 268 00:16:50,720 --> 00:16:55,200 Speaker 1: Mellon University. They have demonstrated that people who report having 269 00:16:55,280 --> 00:16:59,280 Speaker 1: strong social support have stronger immune systems and are less 270 00:16:59,320 --> 00:17:03,760 Speaker 1: likely to succumbed to infectious disease. A ten year and 271 00:17:03,760 --> 00:17:06,600 Speaker 1: I'm pulling right from the book, a ten year Australian study. 272 00:17:06,920 --> 00:17:09,560 Speaker 1: It estimated that older people with a large circle of 273 00:17:09,600 --> 00:17:13,520 Speaker 1: friends they were twenty two percent less likely to die 274 00:17:13,640 --> 00:17:17,360 Speaker 1: during the study than those with fewer friends. And finally, 275 00:17:17,480 --> 00:17:20,280 Speaker 1: a Swedish study of middle aged men found that having 276 00:17:20,320 --> 00:17:23,040 Speaker 1: few or no close friends increases the risk of having 277 00:17:23,040 --> 00:17:27,600 Speaker 1: a first time heart attack by fifty percent. Really interesting, 278 00:17:27,640 --> 00:17:30,080 Speaker 1: as I do this show we're still in the midst 279 00:17:30,119 --> 00:17:34,720 Speaker 1: of COVID social distancing, staying away from people, and I 280 00:17:34,760 --> 00:17:37,480 Speaker 1: believe and we're all feeling it, right, but I think 281 00:17:37,520 --> 00:17:42,280 Speaker 1: it's much more pronounced than than people are just even 282 00:17:42,359 --> 00:17:44,919 Speaker 1: giving it credit for. It's not good. That's what I'm 283 00:17:44,960 --> 00:17:48,560 Speaker 1: trying to say it's not good. We need social connections, 284 00:17:49,040 --> 00:17:51,880 Speaker 1: we need it. And that is the chapter on friends. 285 00:17:52,640 --> 00:17:55,800 Speaker 1: All right. I just kind of touched on this one quickly. Napping. 286 00:17:56,440 --> 00:17:59,400 Speaker 1: I'm a big napper. I also believe, by the way, 287 00:17:59,240 --> 00:18:02,959 Speaker 1: I think I somewhat narcoleptic after fifty one years. I mean, 288 00:18:03,000 --> 00:18:06,000 Speaker 1: my brothers used to say it all the time. I 289 00:18:06,040 --> 00:18:08,560 Speaker 1: fall asleep all the time, all the time, and I 290 00:18:08,640 --> 00:18:11,959 Speaker 1: take naps all the time. Lack of sleep is really bad, 291 00:18:12,200 --> 00:18:15,199 Speaker 1: and I know that that is one thing is one 292 00:18:15,240 --> 00:18:17,000 Speaker 1: of my things I need to work on. A go 293 00:18:17,080 --> 00:18:19,600 Speaker 1: to bed late, and I get up early, and I 294 00:18:19,640 --> 00:18:21,720 Speaker 1: and I you know, I try to take I do 295 00:18:21,840 --> 00:18:26,320 Speaker 1: take naps to try to mitigate that, but you know, 296 00:18:26,800 --> 00:18:29,840 Speaker 1: you still gotta get your sleep at night. Studying right now, 297 00:18:30,280 --> 00:18:33,560 Speaker 1: brain and behavior in the extremes that Harvard class I'm 298 00:18:33,560 --> 00:18:36,720 Speaker 1: taking amazing and sleep comes up over and over with 299 00:18:36,840 --> 00:18:41,320 Speaker 1: astronauts and people in extreme environments, people doing extreme events. 300 00:18:41,800 --> 00:18:45,639 Speaker 1: Lack of sleep so not good on on cognitive levels, 301 00:18:45,640 --> 00:18:49,399 Speaker 1: on physiological levels, we need sleep. So naps chapter on 302 00:18:49,520 --> 00:18:54,520 Speaker 1: naps naps work. You know, I'm fortunate that I have 303 00:18:54,600 --> 00:18:57,840 Speaker 1: an office where I can just take a nap whenever 304 00:18:57,880 --> 00:19:00,760 Speaker 1: I want to. Other people don't have that at luxury. 305 00:19:00,880 --> 00:19:04,880 Speaker 1: But the takeaway is when you can, naps are good. 306 00:19:05,000 --> 00:19:09,840 Speaker 1: They help refresh and interesting research shows naps make you smarter. 307 00:19:10,240 --> 00:19:13,320 Speaker 1: Research from the University of California, Berkeley found that naps 308 00:19:13,320 --> 00:19:16,480 Speaker 1: not only improve your health, they make you smarter. And 309 00:19:16,520 --> 00:19:19,200 Speaker 1: this was an experiment of thirty nine young adults. One 310 00:19:19,200 --> 00:19:22,199 Speaker 1: group napped for ninety minutes, the other one didn't. The 311 00:19:22,320 --> 00:19:25,280 Speaker 1: nappers they scored far better on learning tests. So again 312 00:19:25,280 --> 00:19:28,560 Speaker 1: the cognitive side. Some research is saying that the optimal 313 00:19:28,560 --> 00:19:31,040 Speaker 1: time to nap between one and three and that's when 314 00:19:31,040 --> 00:19:34,440 Speaker 1: our bodies are most in need of rest and uh, 315 00:19:34,560 --> 00:19:36,320 Speaker 1: the best time to get that r E M. Sleep. 316 00:19:37,000 --> 00:19:40,080 Speaker 1: Now there's question is to how long I personally say 317 00:19:40,119 --> 00:19:42,920 Speaker 1: to Sirie, wake me up. In a half hour? Mine 318 00:19:42,920 --> 00:19:44,480 Speaker 1: are half hour naps. I don't want to get much 319 00:19:44,520 --> 00:19:48,240 Speaker 1: more than that, and certain studies will show you know, 320 00:19:48,359 --> 00:19:51,280 Speaker 1: longer might not be as good as the shorter ones. 321 00:19:51,880 --> 00:19:54,520 Speaker 1: I'm a big believer and just just get it done. 322 00:19:55,320 --> 00:20:00,040 Speaker 1: And finally, Napoleon Bonaparte, Leonardo da Vinci, Thomas Ederson, and 323 00:20:00,320 --> 00:20:04,600 Speaker 1: Winston Churchill all big nappers and great quote in this 324 00:20:04,640 --> 00:20:08,639 Speaker 1: book from Winston Churchill. Nature had not intended mankind to 325 00:20:08,720 --> 00:20:11,760 Speaker 1: work from eight in the morning until midnight without the 326 00:20:11,800 --> 00:20:15,640 Speaker 1: refreshment of blessed oblivion, which, even if it only last 327 00:20:15,640 --> 00:20:19,080 Speaker 1: twenty minutes, is sufficient to renew all the vital forces. 328 00:20:19,960 --> 00:20:24,560 Speaker 1: I'm always amazed, from Luigi Cornaro to Winston Churchill, how 329 00:20:24,640 --> 00:20:28,760 Speaker 1: so many of the quote unquote secrets about health are 330 00:20:28,800 --> 00:20:31,640 Speaker 1: really old and apple a day keeps the doctor away. Right, 331 00:20:32,160 --> 00:20:35,159 Speaker 1: all right, let's do one more quick break when we 332 00:20:35,240 --> 00:20:38,440 Speaker 1: come back where we got we got two three left, 333 00:20:38,640 --> 00:20:43,760 Speaker 1: four left, three left? All right, Secrets of people who 334 00:20:43,800 --> 00:20:58,480 Speaker 1: never get sick. We'll be right back talking about secrets 335 00:20:58,480 --> 00:21:01,560 Speaker 1: of people who never get sick, based on the book 336 00:21:01,800 --> 00:21:03,720 Speaker 1: by Gene Stone. And by the way, I don't know 337 00:21:03,720 --> 00:21:05,920 Speaker 1: if I said it at the outset. I think I did, 338 00:21:05,960 --> 00:21:08,320 Speaker 1: But even if I did, it bears repeating. This book 339 00:21:08,359 --> 00:21:13,080 Speaker 1: has been translated into more than thirty languages. So often 340 00:21:13,160 --> 00:21:16,119 Speaker 1: I get questions from listeners and people who read my 341 00:21:16,160 --> 00:21:19,280 Speaker 1: books as well about other books to read. Uh, and 342 00:21:19,440 --> 00:21:22,000 Speaker 1: this is one. It's it's a quick read, it's a 343 00:21:22,040 --> 00:21:28,080 Speaker 1: fun read, it's easy, chapter by chapter, the anecdotal, the research. Uh. 344 00:21:28,160 --> 00:21:29,880 Speaker 1: You know, as I said at the start of the show, 345 00:21:29,920 --> 00:21:33,440 Speaker 1: it's it's how I try to kind of do these shows. 346 00:21:33,480 --> 00:21:36,240 Speaker 1: The content of these shows is all of those things combined, 347 00:21:36,240 --> 00:21:38,000 Speaker 1: because that's one of the greatest way to teach. Right, 348 00:21:38,040 --> 00:21:40,640 Speaker 1: we do the anecdotal, give us a story, George Burns, 349 00:21:41,040 --> 00:21:44,560 Speaker 1: Luigi Cornaro, right, but one you know, person does not 350 00:21:45,080 --> 00:21:47,560 Speaker 1: begets the truth. And then we look at the studies, 351 00:21:47,560 --> 00:21:49,080 Speaker 1: and then we look at common sense, and then we 352 00:21:49,119 --> 00:21:50,960 Speaker 1: go how much does it cost and is it gonna 353 00:21:51,040 --> 00:21:53,440 Speaker 1: hurt me potentially? What are the side effects? And then 354 00:21:53,440 --> 00:21:59,560 Speaker 1: we make our educated decision. Right. I thought of leaving 355 00:21:59,560 --> 00:22:01,879 Speaker 1: this one out out, So even though Gene has twenty 356 00:22:01,920 --> 00:22:04,679 Speaker 1: five in there, I thought of leaving this one out. 357 00:22:04,680 --> 00:22:06,000 Speaker 1: And then I said, no, this one has to be 358 00:22:06,040 --> 00:22:09,080 Speaker 1: in here. You know, I believe they all have value. 359 00:22:09,280 --> 00:22:12,359 Speaker 1: This one just well, we'll talk about it. Vitamin C. Okay, 360 00:22:12,359 --> 00:22:14,600 Speaker 1: so vitamin C. And when I think of vitamin C, 361 00:22:15,760 --> 00:22:17,919 Speaker 1: I think of and I don't want to name the product, 362 00:22:18,000 --> 00:22:21,000 Speaker 1: but you've heard it there was or is a product 363 00:22:22,000 --> 00:22:24,880 Speaker 1: containing vitamin seeing a bunch of things and the commercial 364 00:22:24,920 --> 00:22:27,160 Speaker 1: goes something to the effect of, you know, invented by 365 00:22:27,160 --> 00:22:29,240 Speaker 1: a teacher who used to get sick all the time, 366 00:22:29,680 --> 00:22:32,240 Speaker 1: and I'm thinking like, oh, because the person got sick 367 00:22:32,280 --> 00:22:38,000 Speaker 1: all the time, they were qualified to to create a 368 00:22:38,040 --> 00:22:42,439 Speaker 1: supplement because they got sick, they got thought they were 369 00:22:42,440 --> 00:22:45,320 Speaker 1: a teacher, because they were always exposed to something. There's 370 00:22:45,359 --> 00:22:48,440 Speaker 1: so many jokes off that inappropriate as well, and I'm 371 00:22:48,440 --> 00:22:50,480 Speaker 1: not going to do them. But you know, vitamin C 372 00:22:50,640 --> 00:22:52,919 Speaker 1: is one of those things and people either swear by 373 00:22:53,000 --> 00:22:57,680 Speaker 1: it or they don't, and that actually goes to the research. 374 00:22:58,080 --> 00:23:01,639 Speaker 1: Let me skip ahead. You know, there's mixed research, so 375 00:23:01,960 --> 00:23:04,280 Speaker 1: including a two thousand and one a little far back, 376 00:23:04,320 --> 00:23:08,600 Speaker 1: but it was an Australian study, double blind, randomized, long term, 377 00:23:08,880 --> 00:23:10,760 Speaker 1: and it was looking at, you know, the claim of 378 00:23:11,119 --> 00:23:14,280 Speaker 1: vitamin C being a quick cure for the common cold inconclusive, 379 00:23:14,880 --> 00:23:18,480 Speaker 1: which is why you know, I hesitated to include it, 380 00:23:18,480 --> 00:23:20,640 Speaker 1: but then I thought, it's still it's not gonna hurt you. 381 00:23:21,040 --> 00:23:24,200 Speaker 1: Vitamin C is important. It's interesting though most people get 382 00:23:24,280 --> 00:23:27,159 Speaker 1: enough vitamin C in their diets, right, It's added to 383 00:23:27,200 --> 00:23:30,520 Speaker 1: so many things. But they talk about, or Gene talks 384 00:23:30,560 --> 00:23:34,359 Speaker 1: about in the book a guy named Linus Palling and 385 00:23:34,480 --> 00:23:38,240 Speaker 1: in two thousand three, the National Institutes of Health designated 386 00:23:38,280 --> 00:23:41,159 Speaker 1: the Linus Palling Institute as a center for excellence in 387 00:23:41,160 --> 00:23:45,120 Speaker 1: the field of alternative and complementary medicine. And the star 388 00:23:45,280 --> 00:23:49,639 Speaker 1: vitamin was, of course, vitamin C that this Nobel Prize 389 00:23:49,680 --> 00:23:53,199 Speaker 1: winning chemist Linus Paulling took daily and at more than 390 00:23:53,240 --> 00:23:55,960 Speaker 1: thirty times the US recommended daily allowance. All right, but 391 00:23:55,960 --> 00:23:58,879 Speaker 1: again most of us get enough of it in our diet. 392 00:23:59,080 --> 00:24:01,199 Speaker 1: So the question is A do we need megadoses and 393 00:24:01,240 --> 00:24:06,200 Speaker 1: b should we you know, take more at the outset 394 00:24:06,320 --> 00:24:09,720 Speaker 1: of feeling things like you're getting sick a common cold. 395 00:24:10,000 --> 00:24:11,760 Speaker 1: Let me give you one study. This was in the 396 00:24:11,760 --> 00:24:14,399 Speaker 1: Indian Journal of Clinical Biochemistry. I pull this one out 397 00:24:14,400 --> 00:24:17,040 Speaker 1: and this is not in the book. Jean's book September 398 00:24:17,119 --> 00:24:21,840 Speaker 1: two Vitamin C Disease Prevention and Cure and Overview, So 399 00:24:21,960 --> 00:24:24,800 Speaker 1: just a basic overview, and it just talked about, yes, 400 00:24:25,000 --> 00:24:28,040 Speaker 1: vitamin C is an antioxidant that protects the body from 401 00:24:28,119 --> 00:24:31,760 Speaker 1: free radical damage. We know that that is pretty much, uh, 402 00:24:31,840 --> 00:24:34,680 Speaker 1: you know, set in stone. But they also talked about, yes, 403 00:24:34,720 --> 00:24:37,959 Speaker 1: it's used as a therapeutic agent in many diseases and disorders. 404 00:24:38,240 --> 00:24:41,280 Speaker 1: Vitamin C protects the immune system and helps to fight 405 00:24:41,320 --> 00:24:45,120 Speaker 1: off infection. So yes, we know it's a powerful antioxidant. 406 00:24:45,560 --> 00:24:48,560 Speaker 1: But then the question becomes and this is what the 407 00:24:49,080 --> 00:24:51,240 Speaker 1: debate is or one of the debates. Is it the 408 00:24:51,280 --> 00:24:54,719 Speaker 1: orange itself and not the vitamin C as you know? 409 00:24:55,040 --> 00:24:57,840 Speaker 1: Is it other things and fruits and vegetables. And this 410 00:24:57,880 --> 00:25:01,120 Speaker 1: goes to supplements versus real food. I always say, get 411 00:25:01,119 --> 00:25:03,879 Speaker 1: it from the real food first, and then we can 412 00:25:03,920 --> 00:25:07,600 Speaker 1: supplement after. So this is a tough one for me. 413 00:25:07,960 --> 00:25:10,480 Speaker 1: But hey, Jean included in the book. I think there's 414 00:25:10,520 --> 00:25:12,600 Speaker 1: validity to it. And again, I don't want you to 415 00:25:12,600 --> 00:25:15,040 Speaker 1: go in out and pay in two dollars for vitamin C. 416 00:25:15,760 --> 00:25:19,360 Speaker 1: You know, supplements, but hey, secrets of people who don't 417 00:25:19,400 --> 00:25:22,200 Speaker 1: get sick. He's throwing it in there. Gene knows his stuff. 418 00:25:22,280 --> 00:25:24,920 Speaker 1: I'm a believer in it. I'm not one of these 419 00:25:25,240 --> 00:25:29,040 Speaker 1: megadose people at all. I do a multi vitamin, but 420 00:25:29,119 --> 00:25:31,040 Speaker 1: I take in a lot of fruits and vegetables, but 421 00:25:31,440 --> 00:25:33,840 Speaker 1: something to it. So I'm gonna keep an open mind. 422 00:25:34,080 --> 00:25:36,240 Speaker 1: I need to see more research. But you know, some 423 00:25:36,280 --> 00:25:41,239 Speaker 1: pretty smart people believe that megadoses and taking it at 424 00:25:41,280 --> 00:25:43,400 Speaker 1: the outset of things like the common cold could help. 425 00:25:43,480 --> 00:25:47,160 Speaker 1: So there you go. Two more and these are gonna 426 00:25:47,240 --> 00:25:49,400 Speaker 1: have a theme and then we're gonna wrap it all up. 427 00:25:49,440 --> 00:25:56,200 Speaker 1: So number six stresslessness. Stresslessness, So not being stressed. How 428 00:25:56,200 --> 00:25:59,600 Speaker 1: often do I talk about that? Right? Because stress, yes, 429 00:25:59,680 --> 00:26:03,919 Speaker 1: can kill you, heart disease, so many different things. Stroke 430 00:26:04,280 --> 00:26:07,560 Speaker 1: connected gene talks about. A two thousand three study from 431 00:26:07,600 --> 00:26:11,200 Speaker 1: the University of Wales College of Medicine is so interesting 432 00:26:11,640 --> 00:26:15,960 Speaker 1: published in Psychosomatic Medicine that people with type of personalities 433 00:26:15,960 --> 00:26:17,960 Speaker 1: are much more likely to have heart attacks than others. 434 00:26:17,960 --> 00:26:20,080 Speaker 1: So that's one of those kind of common sensical ones. 435 00:26:20,760 --> 00:26:25,360 Speaker 1: Highly strong, but the mind body connection is incredible, right. 436 00:26:25,880 --> 00:26:29,480 Speaker 1: Research from Duke University also shows that stress damages the 437 00:26:29,520 --> 00:26:33,520 Speaker 1: immune system and the heart. Investigators found that of those 438 00:26:33,760 --> 00:26:39,000 Speaker 1: who responded adversely to mental stress testing later suffered heart problems. 439 00:26:39,400 --> 00:26:44,080 Speaker 1: And finally, other studies suggest that stress conditions increase the 440 00:26:44,200 --> 00:26:48,960 Speaker 1: chances of contracting bacterial infections. Stress is not good and 441 00:26:49,040 --> 00:26:52,679 Speaker 1: that's why we talk about exercise, and I say, I 442 00:26:52,760 --> 00:26:56,480 Speaker 1: do it for my head as well as the vanity 443 00:26:56,560 --> 00:26:58,880 Speaker 1: and the living wong and that's why there are so 444 00:26:58,920 --> 00:27:03,520 Speaker 1: many aspects to exercise. And one of the primary or 445 00:27:03,960 --> 00:27:08,800 Speaker 1: major benefits is the stress reduction. Is the improved mood. 446 00:27:11,440 --> 00:27:15,960 Speaker 1: A dose of exercise as powerful, if not more so, 447 00:27:16,040 --> 00:27:19,080 Speaker 1: than many pharmaceuticals. That's not to say you shouldn't take 448 00:27:19,119 --> 00:27:21,679 Speaker 1: those if if that's what your doctor is recommending, but 449 00:27:21,760 --> 00:27:25,239 Speaker 1: many doctors are adding the exercise in because studies are 450 00:27:25,240 --> 00:27:29,520 Speaker 1: showing it to be so powerful to help reduce stress. 451 00:27:30,640 --> 00:27:33,160 Speaker 1: And this ties in perfectly with number seven. The final 452 00:27:33,240 --> 00:27:37,080 Speaker 1: one positive attitude. Oh it sounds like something I say 453 00:27:37,119 --> 00:27:40,080 Speaker 1: at the end of just about every show how important 454 00:27:40,440 --> 00:27:44,119 Speaker 1: controlling our attitudes is. And this is just one interesting 455 00:27:44,240 --> 00:27:47,240 Speaker 1: study that Gene brings up in the book tend Patients 456 00:27:47,440 --> 00:27:51,600 Speaker 1: Schedule for knee Operations. It's kind of interesting study. Only 457 00:27:51,640 --> 00:27:54,000 Speaker 1: two actually had the surgery, three had part of it, 458 00:27:54,040 --> 00:27:56,240 Speaker 1: and five didn't have it at all, but they told 459 00:27:56,240 --> 00:27:58,960 Speaker 1: all then that they had. Right, what was what do 460 00:27:58,960 --> 00:28:02,920 Speaker 1: you think the findings were or the outcome? All ten 461 00:28:03,040 --> 00:28:07,520 Speaker 1: reported much less knee pain simply because they thought they 462 00:28:07,520 --> 00:28:11,160 Speaker 1: had had the surgery. So we're talking about the placebo effect. 463 00:28:11,760 --> 00:28:15,280 Speaker 1: And yes, science has not figured out a definitive way 464 00:28:15,320 --> 00:28:18,400 Speaker 1: to prove this, but those of us who have employed 465 00:28:18,400 --> 00:28:21,960 Speaker 1: it in our personal lives know it works. Right, But 466 00:28:22,080 --> 00:28:25,880 Speaker 1: you know, their studies at institutions like Yales and Rutgers 467 00:28:25,960 --> 00:28:29,240 Speaker 1: Gene talks about as well, that show that a person's 468 00:28:29,280 --> 00:28:33,040 Speaker 1: attitude towards his or her health quoting here, is possibly 469 00:28:33,200 --> 00:28:37,200 Speaker 1: the best predictor of physical well being. Let me say 470 00:28:37,200 --> 00:28:41,280 Speaker 1: that one more time. It's a perfect final point to 471 00:28:41,320 --> 00:28:46,000 Speaker 1: bring the show to an end. A person's attitude towards 472 00:28:46,080 --> 00:28:50,880 Speaker 1: his or her health, it's possibly the best predictor of 473 00:28:51,000 --> 00:28:55,320 Speaker 1: physical well being. All Right. Published reports back in two 474 00:28:55,400 --> 00:29:00,240 Speaker 1: thousand nine showed that various mind body techniques were able 475 00:29:00,280 --> 00:29:04,080 Speaker 1: to successfully treat and again quoting right from Gene here, 476 00:29:04,120 --> 00:29:09,600 Speaker 1: conditions such as fibromalgia, cancer, Alzheimer's sleep disorders, IBS, celiac disease, 477 00:29:09,640 --> 00:29:13,360 Speaker 1: and more. Okay, And finally, according to the National Kidney Foundation, 478 00:29:13,760 --> 00:29:17,320 Speaker 1: a positive attitude is considered one of the most important 479 00:29:17,360 --> 00:29:20,720 Speaker 1: factors in whether or not a body will accept an 480 00:29:20,840 --> 00:29:27,600 Speaker 1: organ transplant. The mind, the mind secrets of people who 481 00:29:27,880 --> 00:29:33,400 Speaker 1: never get sick. Positive attitude is so much. And again 482 00:29:33,440 --> 00:29:37,320 Speaker 1: I said, there are twenty five chapters different secrets. Yoga's 483 00:29:37,360 --> 00:29:41,040 Speaker 1: in there. There are other the vast majority of them, 484 00:29:41,040 --> 00:29:43,240 Speaker 1: if you had to put them into a bucket, it's 485 00:29:43,240 --> 00:29:49,360 Speaker 1: the mental side. It's the mental side. That's why I'm 486 00:29:49,400 --> 00:29:53,800 Speaker 1: studying human behavior yet again, you get the science down 487 00:29:54,560 --> 00:29:58,000 Speaker 1: and you study the exercise science and the physiology, but 488 00:29:58,040 --> 00:30:03,200 Speaker 1: if you leave out the psych bology, you can't attack this. 489 00:30:03,600 --> 00:30:07,000 Speaker 1: You can't, in my opinion, speak about it with any 490 00:30:08,120 --> 00:30:14,760 Speaker 1: true relevance. It's so connected the placebo effect. Ten patients 491 00:30:14,960 --> 00:30:18,160 Speaker 1: knee operations, only two got it all tend felt really 492 00:30:18,800 --> 00:30:22,680 Speaker 1: incredibly better. It's kind of a tough study. I mean, 493 00:30:22,800 --> 00:30:28,040 Speaker 1: you hope they they obviously gave them all the surgery afterwards, 494 00:30:28,720 --> 00:30:31,800 Speaker 1: but there you go. I love this book. It's simple, 495 00:30:31,960 --> 00:30:37,960 Speaker 1: it's quick, it's not earth shattering. But like my show 496 00:30:38,280 --> 00:30:41,560 Speaker 1: and my books and everything else I do, it's research 497 00:30:42,200 --> 00:30:46,320 Speaker 1: and it's simple anecdotes, and then it's takeaways. Can you 498 00:30:47,000 --> 00:30:49,360 Speaker 1: do some of this stuff right? Can you have the 499 00:30:49,400 --> 00:30:52,600 Speaker 1: positive attitude? Can you reduce your stress? Can you potentially 500 00:30:52,600 --> 00:30:55,560 Speaker 1: add some vitamin C? You know if you're getting sick frequently? 501 00:30:55,880 --> 00:30:58,640 Speaker 1: Can you take a nap? Can you try to increase 502 00:30:58,680 --> 00:31:02,600 Speaker 1: your social connection? Can you maybe stop windexing everything? And 503 00:31:02,840 --> 00:31:05,320 Speaker 1: you know, let your kids go play and get dirty, 504 00:31:05,400 --> 00:31:10,320 Speaker 1: and finally, let's eat a few fewer calories. That's seven 505 00:31:10,320 --> 00:31:16,400 Speaker 1: things we can all do today. And that's what Fitness 506 00:31:16,480 --> 00:31:21,320 Speaker 1: Disrupted is about. Helping you have a better life, taking 507 00:31:21,440 --> 00:31:24,360 Speaker 1: the science, the stuff we can do right away, not 508 00:31:24,560 --> 00:31:29,280 Speaker 1: making it complicated. So much of that out there drives 509 00:31:29,320 --> 00:31:34,320 Speaker 1: me crazy, either too complicated or no signs behind it 510 00:31:34,360 --> 00:31:36,200 Speaker 1: at all. And then when you put the two of 511 00:31:36,240 --> 00:31:40,880 Speaker 1: those together, it's it's a whole term. I can't even say. Anyway. 512 00:31:41,080 --> 00:31:43,280 Speaker 1: Secrets of People Don't Get Sick gene Stone. If you're 513 00:31:43,320 --> 00:31:46,200 Speaker 1: looking for a good, quick, fun read, that is one 514 00:31:46,240 --> 00:31:48,160 Speaker 1: I recommend. I would love to get him on. I 515 00:31:48,200 --> 00:31:52,000 Speaker 1: invited him. I don't know that he's a big podcast guest. 516 00:31:52,400 --> 00:31:55,960 Speaker 1: I will try again, but regardless, great book. Secrets of 517 00:31:55,960 --> 00:31:57,640 Speaker 1: People Don't Get Sick. There you go seven of them, 518 00:31:57,680 --> 00:32:01,400 Speaker 1: and there are eighteen more. I gave one with the 519 00:32:01,440 --> 00:32:03,280 Speaker 1: blue zones, but I think you'll you'll enjoy it. And 520 00:32:03,520 --> 00:32:06,640 Speaker 1: yoga as well. Anyway, I hope you enjoy that. Let 521 00:32:06,640 --> 00:32:09,760 Speaker 1: me go over at one final time. Eat your calories, 522 00:32:10,760 --> 00:32:15,280 Speaker 1: eat your calories, get some germs, don't over sterilize things. 523 00:32:16,040 --> 00:32:18,560 Speaker 1: Connect with some more friends, family members, take naps when 524 00:32:18,600 --> 00:32:22,160 Speaker 1: you can, maybe a little bit more vitamin C. Control 525 00:32:22,160 --> 00:32:26,120 Speaker 1: your attitude. And that's it. Thank you for listening. I 526 00:32:26,160 --> 00:32:29,840 Speaker 1: am Tom Holland. If you have not yet rated the show. 527 00:32:29,920 --> 00:32:33,120 Speaker 1: Shame on you rate the show takes one second. Subscribe 528 00:32:33,160 --> 00:32:36,600 Speaker 1: to the show. Tell your friends we are, as of 529 00:32:36,680 --> 00:32:40,120 Speaker 1: this show breaking a million downloads. So thank you for 530 00:32:40,200 --> 00:32:44,160 Speaker 1: that just over a year. Amazing, amazing. I love what 531 00:32:44,240 --> 00:32:48,360 Speaker 1: I do. My job get you the greatest results, shortest 532 00:32:48,360 --> 00:32:51,240 Speaker 1: amount of time, with the least likelihood of injury, and 533 00:32:51,320 --> 00:32:54,000 Speaker 1: help us all to enjoy our lives to the fullest 534 00:32:54,440 --> 00:32:58,800 Speaker 1: and as long as we possibly can. Because there are 535 00:32:58,840 --> 00:33:01,200 Speaker 1: three things that we control, how much we move, what 536 00:33:01,280 --> 00:33:04,160 Speaker 1: we put into our mouths, and our attitudes. And that, 537 00:33:04,600 --> 00:33:07,880 Speaker 1: my friends, is awesome. Tom h Fit is my Twitter 538 00:33:07,920 --> 00:33:11,400 Speaker 1: and Instagram. Tom h F Fitness Disrupted dot com reach 539 00:33:11,440 --> 00:33:14,840 Speaker 1: out to me through their brand new book Micro Workout Plan. 540 00:33:14,960 --> 00:33:17,800 Speaker 1: If you are interested Micro Workout Plan, and if you 541 00:33:17,840 --> 00:33:20,160 Speaker 1: have read it, if you could leave a review. I 542 00:33:20,200 --> 00:33:23,880 Speaker 1: would greatly appreciate that. That's super helpful for authors. Leave 543 00:33:23,880 --> 00:33:26,720 Speaker 1: a review on Amazon and thank you. Thank you for listening. 544 00:33:27,160 --> 00:33:30,960 Speaker 1: Thank you for reaching out giving me comments and questions 545 00:33:31,280 --> 00:33:34,320 Speaker 1: because I used those as I just did in all 546 00:33:34,400 --> 00:33:37,400 Speaker 1: of my listener mailbag shows. Okay, thank you. I have 547 00:33:37,480 --> 00:33:45,320 Speaker 1: an awesome day and believe in yourself. Fitness Disrupted is 548 00:33:45,360 --> 00:33:48,840 Speaker 1: a production of I heart Radio. For more podcasts from 549 00:33:48,840 --> 00:33:52,520 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 550 00:33:52,840 --> 00:33:55,000 Speaker 1: or wherever you listen to your favorite shows.