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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. Weighing yourself,

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Speaker 1: water and weight loss. That's the topic of today's show.

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Speaker 1: They are concepts that are connected, but I would argue

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Speaker 1: not connected enough in the discussion about weight management, about

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Speaker 1: how and and why we should weigh ourselves and how

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Speaker 1: frequently and who should do it, and the psychological components

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Speaker 1: of that. I'm gonna give you some studies on that

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Speaker 1: and just how it's all connected. And so often the

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Speaker 1: ideas for show has come to me during exercise, during

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Speaker 1: a workout, and I was running today really hot and

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Speaker 1: at noon, so super hot, super humid, and the hottest

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Speaker 1: time of day, and I had weighed myself before. So

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Speaker 1: this goes to what we're talking about, to test your

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Speaker 1: sweat rate. So I've talked about many times how my

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Speaker 1: sweat rate ridiculously high, and part of that is from

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Speaker 1: getting acclimated to training in the heat and being fitter

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Speaker 1: the faster you sweat. It did a whole show on

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Speaker 1: that about sweat and the mechanisms behind it and do

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Speaker 1: you have to sweat for it to be a good workout?

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Speaker 1: If you missed that show. I recommend that one highly.

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Speaker 1: And so one way to test your sweat rate is

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Speaker 1: to weigh yourself ideally naked before a workout, then go

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Speaker 1: out for a an hour long hot workout, and then

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Speaker 1: weigh yourself naked again and see how much weight you

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Speaker 1: lost during that hour. And so I did that today.

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Speaker 1: I've done it many many times, always testing, always, you know, experimenting,

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Speaker 1: and today I lost four pounds. Now that's pretty common

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Speaker 1: for me. And what is even a little more surprising

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Speaker 1: is because it was so hot, I actually went out

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Speaker 1: with fluids. So should truly do this test? You shouldn't

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Speaker 1: take in any fluids because it's gonna obviously offset your

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Speaker 1: results a little bit. But no, I uh, I was

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Speaker 1: still getting my workout in and it was too hot

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Speaker 1: not to bring something with me. So I drank twenty

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Speaker 1: is of a sports drink during the run. So if

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Speaker 1: I had not, it would probably have been closer to

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Speaker 1: five pounds of fluid lost during the run. And as

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Speaker 1: I did this, I said, you know, I have to

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Speaker 1: do a show about this, and it's been on my

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Speaker 1: list of shows to do in a different way, but

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Speaker 1: the connection, I said, you know, there there's so much

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Speaker 1: going on here, and that's what I love about this

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Speaker 1: show is that we take all these parts and then

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Speaker 1: we use common sense, and then we look at the studies,

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Speaker 1: and then we use common sense again and we figure

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Speaker 1: out what works for you. But we got to talk

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Speaker 1: about the science behind this. So the scale instantly talking

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Speaker 1: about weight loss, constantly talking about the scale, and and

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Speaker 1: how yes, we want to be our healthiest weight, but

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Speaker 1: how do we stay motivated? How do we quantify that,

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Speaker 1: what is going to affect those numbers day to day?

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Speaker 1: And that's what today's shows about weighing yourself, water and

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Speaker 1: weight loss. Let me start with a quick story. Back

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Speaker 1: when I was teaching group fitness classes in New York City.

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Speaker 1: And this is way back. We're talking like late nineties people,

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Speaker 1: so group cycling spin as it's uh, you know, the

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Speaker 1: trademark name Johnny G was just starting to take off,

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Speaker 1: like right in the infancy. And so I would teach

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Speaker 1: to this packed class New York City, different clubs, but

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Speaker 1: one club in particular, and when my class was over,

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Speaker 1: people would sprint out to weigh themselves because it was

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Speaker 1: a hot room. It was an hour long class. They

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Speaker 1: would sweat like crazy, many of them and they would

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Speaker 1: see that reflected on the scale. But what should that

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Speaker 1: actually say to you? That's water, that's fluid. You didn't burn.

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Speaker 1: I didn't burn four pounds of fat in my run today.

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Speaker 1: To lose a pound is thirty five hundred calories. It's

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Speaker 1: a simple math. It's depressing, I know when you actually

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Speaker 1: do it all out right, thirty five hundred calories. So

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Speaker 1: what does that math? Let me do that in my head.

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Speaker 1: I feel like Howard Stern when he's doing math in

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Speaker 1: his head. So four times three, it's twelve two. So

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Speaker 1: we're talking fourteen fourteen thousand calories and I no, wait, yes,

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Speaker 1: I did that right. Let's say roughly fourteen thousand, but

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Speaker 1: I think I'm right. Fourteen calories. No, do you know

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Speaker 1: how many calories I probably burned in that run? Six hundred,

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Speaker 1: right around six hundred, which is good. But there's such

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Speaker 1: important math people, six hundred calories, but the scale showed

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Speaker 1: four pounds quick break. When we come back, we're talking

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Speaker 1: about why and how you're going to use these numbers,

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Speaker 1: even though they might not reflect what you're trying to achieve.

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Speaker 1: But it doesn't matter. There's a way to do that.

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Speaker 1: And we're gonna look at the studies about not just

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Speaker 1: the the uh the effect of weighing yourself daily were

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Speaker 1: weekly and how that affects weight loss, but the mental

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Speaker 1: side to it and who should do it. And as

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Speaker 1: I said at the start, this has not talked about

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Speaker 1: in this way, and so we're gonna take a unique

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Speaker 1: look at weighing yourself, weight loss, water and more. Quick

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Speaker 1: break will be right and we are back. Yes, I

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Speaker 1: check my math during the break. I was one of

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Speaker 1: those people that for my s A T s. English

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Speaker 1: verbal much higher than math. Not incredibly, but that was

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Speaker 1: my forte. It took Latin for many many years. That helped.

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Speaker 1: But yes, so fourteen thousand calories is what the scale showed.

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Speaker 1: If that, if that were fat. So this is why

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Speaker 1: the scale can be so confusing. And let me start

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Speaker 1: by saying weight loss is never linear. What does that mean.

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Speaker 1: It means you are not going to see a lower

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Speaker 1: number every day even if you follow the right plan,

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Speaker 1: and that is it's gonna say, a huge part of

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Speaker 1: the problem. But that is the problem for so many people.

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Speaker 1: And that's why this show is so important. To learn

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Speaker 1: the science behind it and then to figure out the

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Speaker 1: psychological there's two sides that I'll talk about at the

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Speaker 1: end of the show to figure out which you're on

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Speaker 1: when it comes to it, and this is this is

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Speaker 1: one of those topics that's actually confusing to exercise physiologists

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Speaker 1: like me who are trying to figure out the best

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Speaker 1: advice to give you. We're gonna talk about it all,

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Speaker 1: and we're gonna figure out what works for you, just

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Speaker 1: like everything else, what exercise works for you, what healthy

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Speaker 1: foods you enjoy, and then what strategies you are going

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Speaker 1: to utilize based on your psychological makeup to track your progress.

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Speaker 1: And let me say to jump ahead a little bit,

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Speaker 1: but I did that show on I think it was

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Speaker 1: eight other ways to measure your progress other than the scale,

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Speaker 1: and it's totally connected to what we're talking about here

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Speaker 1: and why we're talking about it. But weight loss is

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Speaker 1: not winniar. So I also did a podcast on you know,

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Speaker 1: how I lose weight for my races and when I

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Speaker 1: do so, you know, I have a scale that I

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Speaker 1: step on it and it tracks goes to my phone WiFi,

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Speaker 1: and so I can see a graph, a line graph

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Speaker 1: or whatever typograph, but I use a line graph and

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Speaker 1: it's ups and downs, its peaks and valleys. In other words,

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Speaker 1: the line is never continuously going down. And that is

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Speaker 1: confusing and that is disappointing and disheartening to so many

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Speaker 1: people who are doing the right thing and then see

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Speaker 1: the scale go up. Why does that happen? Well, the

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Speaker 1: quick answer is, just like you can see four pounds

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Speaker 1: come off from fluid loss, you can see one, two, three,

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Speaker 1: four pounds go up due to drum or will please

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Speaker 1: things like fluid retention. And that's why you have to

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Speaker 1: understand that it's not linear and that if you are

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Speaker 1: following your program, it really doesn't matter what the scale

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Speaker 1: says on any given day. It's what it says over time.

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Speaker 1: And I understand how confusing and disappointing that can be

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Speaker 1: and challenging, and that's part of the reason so many

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Speaker 1: people give up too soon. But let me give you

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Speaker 1: another little insight into the whole diet world and diet books.

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Speaker 1: One of the main reasons the low carb diet is

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Speaker 1: so effective short term is because you restrict carbohydrates. Did

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Speaker 1: they say low carb? I think I did low carb.

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Speaker 1: The hot run got to my head a little bit.

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Speaker 1: One reason low carb works so well short term is

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Speaker 1: when you restrict your carbohydrates, you flush your body of water.

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Speaker 1: I hope this is all like lights are going off

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Speaker 1: for you. So so many of those low carb diets,

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Speaker 1: when you follow them, they're super restrictive. In the first

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Speaker 1: week or two, carbohydrates attract water molecules. When you lower

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Speaker 1: your carbon take, you flush your body of water. You

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Speaker 1: know what that shows up on the scale because you're

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Speaker 1: not losing seven pounds in a week of fat just

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Speaker 1: because you lowered your carbon take a little bit. Multiply

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Speaker 1: seven by that's how many calories you would be decreasing

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Speaker 1: by and you're not. So it's fluid. It's genius. As

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Speaker 1: far as selling diet books, it's genius, really super smart

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Speaker 1: when you figure it out, but it sells those books.

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Speaker 1: It shows you those results that you're looking for right away.

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Speaker 1: You get that fix. You see it on the scale,

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Speaker 1: but it's not what you're truly going for. I hope. Now.

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Speaker 1: Let me I say that because back when I was

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Speaker 1: training clients, I would have those clients and I would

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Speaker 1: have this discussion. They would just say, I want to

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Speaker 1: be this weight, and I would say, wait a minute,

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Speaker 1: let me give you a hypothetical. If I could take

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Speaker 1: Let's say, for a female, if I could help you

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Speaker 1: drop two sizes, but you're going to gain two pounds,

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Speaker 1: you wouldn't that, you wouldn't want those results. And there

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Speaker 1: are people that said, no, they didn't care. They just

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Speaker 1: wanted to be that number. And I understand, but that

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Speaker 1: is a it is part of the problem. And yes,

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Speaker 1: how many times have I said on these shows, you

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Speaker 1: can be a lighter weight, skinny, unfit, you can have

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Speaker 1: very little muscle, you can have high blood pressure, you

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Speaker 1: can have cardiovascular issues regardless of the weight you are.

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Speaker 1: That doesn't mean to say that all those pounds that

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Speaker 1: are above your ideal weight lead to a whole host

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Speaker 1: of negative health issues. So yes, we still want to

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Speaker 1: be that healthy weight. But let me just give you

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Speaker 1: myself as an example. I am not tall. Someone just

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Speaker 1: reached out to me and said, how tall are you?

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Speaker 1: I'm like five eight five eight and a half on

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Speaker 1: a good day. Right now, I weigh a hundred and

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Speaker 1: eighty five six pounds. I have been doing a lot

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Speaker 1: of weight training, So for my height and my weight,

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Speaker 1: I'm obese, I'm overweight depending on which charts b M I,

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Speaker 1: but my body fat is relatively low compared to my

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Speaker 1: weight because of the strength training. That even surprised me.

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Speaker 1: I didn't think I weighed that much, but my clothes

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Speaker 1: did a certain way. So we keep coming back to

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Speaker 1: the number on the scale. And I'm gonna finish up

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Speaker 1: with the studies that say some of you should use

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Speaker 1: the scale as a tool to to motivate you, but

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Speaker 1: some of you should not, and that's not talked about.

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Speaker 1: And I'll give you the study that shows, yeah, it's

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Speaker 1: effective for people, but then I'll give you another study

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Speaker 1: that talks about the psychological component, how it's not great

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Speaker 1: for certain people. Yet another example of you gotta figure

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Speaker 1: out what works for you, and that doesn't mean you know.

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Speaker 1: So often in exercise and nutrition they will say that

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Speaker 1: you know, what works for someone you know doesn't necessarily

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Speaker 1: work for another. But they're talking about like that your

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Speaker 1: body metabolizes things totally differently, not true, so so often

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Speaker 1: they are using that as an excuse to sell crazy

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Speaker 1: programs that have zero scientific backing. But now we're talking

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Speaker 1: to site ecological and as we know, the psychological part

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Speaker 1: of all of this, it's just about everything. I'm actually

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Speaker 1: going back to school to study more about the psychology.

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Speaker 1: So excited Harvard Extension School Special Certificate in Human Behavior.

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Speaker 1: Couldn't be more excited. And you know I've talked about

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Speaker 1: how he did my masters in exercised science and sports psychology.

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Speaker 1: Because the brain and the body and figuring out your

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Speaker 1: motivations and what's going to work for you long term,

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Speaker 1: we take the science, we take common sense, and then

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Speaker 1: we find out what works for you. So this is

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Speaker 1: such a perfect example of that. But let me go

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Speaker 1: into some other things other than flushing your body of

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Speaker 1: carbs that can affect your weight day to day. Secondly, sodium,

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Speaker 1: sodium intake, water retention. Hello, that's why you can get

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Speaker 1: on the scale, especially after a weekend. We'll talk about that.

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Speaker 1: Talk about that. Let's just go right there. Actually, so

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Speaker 1: you have a weekend, you drink some alcohol. Alcohol can

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Speaker 1: affect your weight in numerous ways. As we all know

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Speaker 1: those of us who do imbibe on occasion, alcohol is

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Speaker 1: not processed by your body the same as other things.

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Speaker 1: It can slow your digestion, and it can lead to

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Speaker 1: water retention. And as many of us know, not only

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Speaker 1: can it lead to water retention in and of itself,

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Speaker 1: but you have some wine, you eat a bacon, egg

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Speaker 1: and cheese, the next morning, some salty foods, those comfort foods.

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Speaker 1: So the alcohol is gonna add to your weight gain

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Speaker 1: a little bit. The foods you eat are gonna add

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Speaker 1: to that weight gain, but it's that water retention in

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Speaker 1: more ways than one. Okay, sodium, then food and liquid.

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Speaker 1: You know, what you have in your stomach will affect

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Speaker 1: your weight. We'll talk about the ideal ways to where

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Speaker 1: you're self. If you're going to be someone who does

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Speaker 1: then kind of gross. But the waste products that build

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Speaker 1: up in your body are gonna have some weight to it.

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Speaker 1: And this is such a perfect example of how nuts

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Speaker 1: people can be about their weight. There was a product

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Speaker 1: on TV not too long ago, and all it was

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Speaker 1: saying was that taking this product can help you lose

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Speaker 1: weight because it's gonna get rid of all of the stuff,

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Speaker 1: all of the waste products that build up in your body. Truly,

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Speaker 1: who cares unless those waste products that are building up

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Speaker 1: and again, product uh questionable at best. So your clothes

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Speaker 1: aren't gonna fit in any differently, you're not losing fat,

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Speaker 1: but you're gonna look at the scale and because you

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Speaker 1: flushed some of these built up waste products in your

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Speaker 1: intestines and other areas of your body. That's gonna make

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Speaker 1: you happy because you look at the scale crazy crazy,

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Speaker 1: But the waste products can can add to that weight

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Speaker 1: gain over time. Medications huge back to the water retention, water, water, water.

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Speaker 1: That is why that is part of the title. So

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Speaker 1: medications you're on can affect it for you. Women, Yes,

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Speaker 1: I'm sorry your cycles. I don't have to tell you

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Speaker 1: that can have a huge effect hormonally. And then let's

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Speaker 1: go to the alcohol, and then let's go to the food.

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Speaker 1: So there's so many things that are connected. And finally, illness, flus,

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Speaker 1: things like that, and that can be a positive or

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Speaker 1: negative again. I mean, one of the smartest things that

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Speaker 1: quin ever said to me was if they could only

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Speaker 1: put a low grade flu into a pill form, it

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Speaker 1: would be the greatest weight loss product ever because you

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Speaker 1: don't want to eat. So eight things that can affect

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Speaker 1: your weight fluctuations day to day, and one of the

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Speaker 1: primary mechanisms in most of them, if not yeah, all

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Speaker 1: of them are by and large water. Okay, So you

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Speaker 1: just have to know that and understand that if you

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Speaker 1: are someone who is going to weigh yourself daily, you're

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Speaker 1: not gonna always see it going down. It's just can't happen.

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Speaker 1: It's not gonna happen, all right, And muscle is more important.

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Speaker 1: I have to say that. You know, my weight is

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Speaker 1: primarily the muscle I have put on, and I am

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Speaker 1: willing to you know, I talk about how I race

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Speaker 1: and do these events. I go slower because I weigh more.

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Speaker 1: So that's a trade off that I'm willing to make.

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Speaker 1: And yes, I will drop some weight as I talked

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Speaker 1: about in that podcast, for races that are more important

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Speaker 1: to me. But the most important thing to me is

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Speaker 1: I want metabolically active muscle. I want to be as

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Speaker 1: healthy as possible. I want to be injury free. So

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Speaker 1: if I go a little slower in a five k

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Speaker 1: race or a marathon on them whatever, I'm okay with

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Speaker 1: that because that number on the scale is not what's

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Speaker 1: ultimately important me, and it's much higher than I would

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Speaker 1: have thought. But I know, and here's the thing, and

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Speaker 1: I will reinforce this several times throughout the show. I

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Speaker 1: know I'm eating healthy, i know I'm exercising, so I

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Speaker 1: don't really care what that number on the scale is.

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Speaker 1: It surprises me, but you know, it also tells me, wow,

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Speaker 1: I've put on some muscle and you have to understand that.

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Speaker 1: All Right, one more quick break, and when we come back,

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Speaker 1: we're gonna talk about the studies, and we're gonna talk

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Speaker 1: about how you either are someone who is going to

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Speaker 1: use the scale to motivate you or you're not. You

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Speaker 1: never hear this discussed, So you're either going to use

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Speaker 1: it or you aren't. I'm gonna tell you why. Final

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Speaker 1: break will be right back. All right. We're talking about

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Speaker 1: weight loss, We're talking about weighing yourself. We're talking about

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Speaker 1: the scale. We're talking about water because yes, so many

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Speaker 1: people want to lose those excess pounds, and you should,

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Speaker 1: but you have to know what it's going to affect

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Speaker 1: the things that you use to measure that, and the

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Speaker 1: scale will always be something people use. Now, there have

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Speaker 1: been incredible advances in just the home scale since I

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Speaker 1: started in this industry, And now you have body fat

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Speaker 1: scales that are tied end. The one I get on

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Speaker 1: also has body fat. Is it perfectly accurate? Not that one.

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Speaker 1: I have a much more expensive one that I use

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Speaker 1: that's more accurate as well. But even that number, I

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Speaker 1: don't really care about what the original number is. What

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Speaker 1: matters most is when I start to refine what I

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Speaker 1: eat or lose weight for a race or whatever, is

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Speaker 1: that number going down. And for body fat, that's going

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Speaker 1: to be a little more accurate or a little better

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Speaker 1: metric than you're just relationship with gravity, because those eight things,

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Speaker 1: as I talked about, that affect your day to day

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Speaker 1: body weight aren't affected in the same way or as

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Speaker 1: much depending on which one for body fat. Okay, but

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Speaker 1: let's talk about the studies, right Okay. First study, the

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Speaker 1: title is self explanatory Daily weighing Maybe Key to Losing weight?

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Speaker 1: And this was an American Heart Association presented at a

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Speaker 1: conference of THEIRS and it was in Science Daily November two, eighteen.

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Speaker 1: I'm just gonna give you the takeaway. Study concluded that

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Speaker 1: daily weigh in's may be beneficial. Researchers tracked just over

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Speaker 1: a thousand adults over a year and found that people

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Speaker 1: who weighed themselves once a week or less did not

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Speaker 1: lose weight, while people who weighed themselves six or seven

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Speaker 1: times a week averaged a one point seven percent weight loss,

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Speaker 1: not even a huge amount of weight loss, but they

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Speaker 1: lost weight. And take that for what it is, and

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Speaker 1: just let me give you now the psychological side. This

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Speaker 1: was in Current Obesity Reports two thousand teen March title

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Speaker 1: Self Weighing Helpful or Harmful for Psychological well Being? A

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Speaker 1: Review of the literature. So this one looked at a

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Speaker 1: bunch of studies to see what affect psychologically weighing yourself

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Speaker 1: had on people. Now we know of eating disorders. Were

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Speaker 1: looking at all those kind of things, but negative versus

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Speaker 1: positive as far as mood related variables. And here's the takeaway. Again,

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Speaker 1: they looked at a bunch of studies and found that

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Speaker 1: one out of ten studies that examined the relationship between

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Speaker 1: self weighing and mood related variables, Um, I'm sorry, let

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Speaker 1: me say that again. Out of ten studies that examined

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Speaker 1: the relationship between self weighing and mood related variables, four

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Speaker 1: studies found evidence of a negative relationship, five studies did

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Speaker 1: not find a relationship, and one study found evidence of

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Speaker 1: a positive relationship. So good, So good you go? How

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Speaker 1: is that good? Tom? How is that possibly good news?

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Speaker 1: Because you're gonna figure out what works for you. If

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Speaker 1: you're a client of mine and we're figuring you out,

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Speaker 1: that's my job is to figure out what affects you

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Speaker 1: positively or negatively. And this is such a great example

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Speaker 1: of why artificial intelligence is never going to completely take

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Speaker 1: over having a personal coach that is asking you the questions,

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Speaker 1: that is watching you know how you respond, because the

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Speaker 1: psychological component is enormous. As I constantly say, in other words,

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Speaker 1: you know technology can track your metrics, but how good

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Speaker 1: is it at tracking your psychological mood state. Now you

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Speaker 1: can answer questions, say, how do you feel today's stuff

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Speaker 1: like that, So there's a way to start that process.

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Speaker 1: But this is such a perfect example of there's two

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Speaker 1: sides to the to the coin. Right, Yes, for some people,

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Speaker 1: weighing yourself every day is beneficial. My wife does it.

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Speaker 1: For me. I don't do it at all unless I'm

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Speaker 1: training for a race. Then I get on it every day.

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Speaker 1: And if you listen to that that episode on how

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Speaker 1: I Lose weight for a race, I talk about this,

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Speaker 1: but I don't even look at the number. I look

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Speaker 1: at the number once a week. So I step on

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Speaker 1: it every day. Sometimes I look down, most times I don't,

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Speaker 1: but I want to see the progress because here's the thing,

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Speaker 1: here's how we bring this, to bring this all together.

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Speaker 1: If you're honest and you're consistent and you're following a

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Speaker 1: solid plan to begin with. I know when I am

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Speaker 1: getting ready for an event, whether or not i'm I'm

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Speaker 1: following my plan. So if I get on the scale

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Speaker 1: and it's two pounds up from the day before, but

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Speaker 1: I know that for that the last three days, I've

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Speaker 1: been getting in some great workouts, I've been eating healthy,

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Speaker 1: I don't care because I know that I've expended the calories.

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Speaker 1: I know that I've eaten better, and I know that

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Speaker 1: in a week or two weeks or three weeks that

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Speaker 1: will be reflected because weight loss is not linear. So

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Speaker 1: the takeaway is this, you need to figure out for

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Speaker 1: yourself whether or not weighing yourself every day or once

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Speaker 1: a week or not at all works for you. The

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Speaker 1: studies aren't going to tell you that. You're going to

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Speaker 1: know that. Does it give you more anxiety? Do you

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Speaker 1: get super depressed when you see it go up? If so,

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Speaker 1: then it's not for you. Or you do it much

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Speaker 1: less frequently and do it like I do it. Get

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Speaker 1: on every day, but look at your phone once a

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Speaker 1: week and see what that number is, and even that

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Speaker 1: number every week might not be down. But when you

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Speaker 1: have a long term plan, right, so I generally take

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Speaker 1: twelve weeks or so training for an event. You know,

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Speaker 1: that can be a usually like a you know, a competition,

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Speaker 1: but it can also be a video shoot or something

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Speaker 1: like that. But I know that if I stick with

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Speaker 1: the plan over the twelve weeks or so, that it's

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Speaker 1: going to be there. But even week to week there

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Speaker 1: could be a fluctuation or not enough. And that is

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Speaker 1: why when you see the charts generally speaking up down,

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Speaker 1: up down, plateau and then you get this precipitous draw,

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Speaker 1: perfect way to end the show. That right before that

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Speaker 1: precipitous draw, when the vast majority of people quit because

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Speaker 1: it's the plateau. The body is just about to get

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Speaker 1: where you want to go. You have to be consistent.

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Speaker 1: You start with the right plan and that is cardio,

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Speaker 1: that is strength, that is the healthier eating tweaking all

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Speaker 1: three consistently and it will happen. It can't not. It

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Speaker 1: goes against the laws of just energy. But you have

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Speaker 1: to give a time, all right, So I hope that

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Speaker 1: was somewhat helpful. Four pounds I lost in an hour,

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Speaker 1: but it wasn't fat, it was water fluid. So don't

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Speaker 1: get down on yourself if you are sticking to your

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Speaker 1: plan and you know it. Do a self assessment, be

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Speaker 1: honest with yourself, and finally, don't beat yourself up. There

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Speaker 1: is no perfect You're gonna have those weeks or those

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Speaker 1: couple of days where you fall off, the rails fall off,

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Speaker 1: the wagon, the wheels fall off, whatever you want to

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Speaker 1: call it. That's everybody. But you don't give up, and

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Speaker 1: you don't self sabotage, and it will happen, all right.

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Speaker 1: Weighing yourself, water and weight loss. I need to hydrate

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Speaker 1: even more. And by the way, let me give you

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Speaker 1: that real quick fittip. For every pound you lose, you

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Speaker 1: to replace a pint of fluid. So if you lose

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Speaker 1: four pounds during a workout, you want to replace about

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Speaker 1: four points of fluid. Most of you aren't gonna lose

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00:28:09,040 --> 00:28:12,480
Speaker 1: that much some of you are, but replacing those fluids

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Speaker 1: after super important. All right, I hope you enjoyed it.

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Speaker 1: Thank you so much for listening. Please subscribe to the

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00:28:19,680 --> 00:28:22,840
Speaker 1: show if you haven't already. Please rate the show if

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00:28:22,880 --> 00:28:25,720
Speaker 1: you haven't already, and you can reach out to me

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00:28:26,280 --> 00:28:28,879
Speaker 1: more and more of you are I love it, feedback,

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00:28:29,040 --> 00:28:32,440
Speaker 1: show ideas, whatever you want to reach out about, and

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00:28:32,480 --> 00:28:35,080
Speaker 1: I take those questions and put them into listener mailbag

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00:28:35,119 --> 00:28:37,199
Speaker 1: shows as well, So thank you for that. We have

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Speaker 1: a bunch of good shows like that and many more

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Speaker 1: to come. Tom h Fit is my Twitter and my Instagram,

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00:28:42,600 --> 00:28:45,920
Speaker 1: Tom h Fit and Fitness disrupted dot com. You go

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00:28:46,080 --> 00:28:48,920
Speaker 1: right there as well. Thank you so much. My job,

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00:28:49,000 --> 00:28:53,360
Speaker 1: my goal to take all of this craziness, these myths,

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00:28:53,400 --> 00:28:56,320
Speaker 1: misconceptions and make sense of it for you so that

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00:28:56,440 --> 00:28:59,760
Speaker 1: you can use it to have your best life. That's it.

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Speaker 1: I'm just selling happiness and wellness and for you to

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Speaker 1: look better, feel better, and live longer, and not only

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Speaker 1: live longer, but have those years be quality years so

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00:29:13,280 --> 00:29:15,960
Speaker 1: you can do whatever you want to do as long

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00:29:16,000 --> 00:29:19,720
Speaker 1: as you want to do it. All right, Remember there

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00:29:19,760 --> 00:29:23,440
Speaker 1: are three things we all control. How much we move,

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00:29:23,560 --> 00:29:25,920
Speaker 1: what we put into our mouths, and our attitudes, and

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Speaker 1: that is awesome. I am Tom Holland this is Fitness Disrupted.

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Speaker 1: Believe in yourself. Fitness Disrupted is a production of I

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Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit

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Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you

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Speaker 1: listen to your favorite shows.