1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,320 --> 00:00:14,000 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Nine 3 00:00:14,520 --> 00:00:19,599 Speaker 1: health books you should read. Pretty straightforward, that's what I 4 00:00:19,640 --> 00:00:23,920 Speaker 1: will be talking about. Nine books I am going to recommend. 5 00:00:24,480 --> 00:00:27,800 Speaker 1: And they cover all the different areas that I talked 6 00:00:27,800 --> 00:00:31,560 Speaker 1: about on all of these podcasts. So there's nutrition, there's 7 00:00:31,640 --> 00:00:35,879 Speaker 1: the mind, there's motivation. I tried to do a mix 8 00:00:36,200 --> 00:00:38,319 Speaker 1: of all of those because it's so important. So it's 9 00:00:38,320 --> 00:00:40,760 Speaker 1: not just nutrition, and it's not just exercise, and it's 10 00:00:40,760 --> 00:00:43,320 Speaker 1: not just motivation. You're gonna have a handful of all 11 00:00:43,400 --> 00:00:47,680 Speaker 1: of those. And these are nine books that I love 12 00:00:48,120 --> 00:00:50,960 Speaker 1: that I refer to all the time. Back when I 13 00:00:51,000 --> 00:00:55,480 Speaker 1: was a kid, there were three things I loved fitness, music, 14 00:00:56,000 --> 00:00:59,480 Speaker 1: and reading. I was a nerd when I was younger, 15 00:00:59,560 --> 00:01:05,840 Speaker 1: read voraciously, loved, loved, love to read. I remember vividly, 16 00:01:06,200 --> 00:01:09,440 Speaker 1: probably being in fourth or fifth grade, going through a 17 00:01:09,520 --> 00:01:12,679 Speaker 1: toll booth reading in the back seat with my big 18 00:01:12,680 --> 00:01:17,920 Speaker 1: glasses on. Definite nerd and the toll booth collector remarking 19 00:01:17,959 --> 00:01:20,560 Speaker 1: to my mom about me reading in the back And 20 00:01:20,720 --> 00:01:22,200 Speaker 1: I just always had a book and loved it. And 21 00:01:22,200 --> 00:01:26,360 Speaker 1: it continued on into fitness, and I want to say, 22 00:01:26,440 --> 00:01:28,080 Speaker 1: right at the start, I think this is one of 23 00:01:28,120 --> 00:01:33,000 Speaker 1: the enormous problems with so many fitness people out there today. 24 00:01:33,040 --> 00:01:35,800 Speaker 1: They just don't read. They don't read. They're not reading 25 00:01:36,319 --> 00:01:39,399 Speaker 1: the research, they're not looking at the studies, and they 26 00:01:39,480 --> 00:01:43,520 Speaker 1: don't have to go into it deeply, but they need 27 00:01:43,560 --> 00:01:47,520 Speaker 1: to be up on the current research. And I will 28 00:01:47,600 --> 00:01:51,560 Speaker 1: never forget back when I started in this industry and 29 00:01:51,600 --> 00:01:55,200 Speaker 1: was starting writing for different publications that there was one 30 00:01:56,440 --> 00:02:01,280 Speaker 1: personal trainer type magazine and the editor wrote he was 31 00:02:01,320 --> 00:02:06,560 Speaker 1: a bodybuilder type guy. And one of his letters letters 32 00:02:06,600 --> 00:02:09,040 Speaker 1: to the editor, but one of his you know, intros 33 00:02:09,200 --> 00:02:13,120 Speaker 1: to the magazine that month was about how he didn't 34 00:02:13,120 --> 00:02:15,480 Speaker 1: have time to read, didn't have time to read the newspaper, 35 00:02:15,520 --> 00:02:17,800 Speaker 1: didn't have time to read, and it was it just 36 00:02:17,840 --> 00:02:20,840 Speaker 1: stood out to me, was like, Wow, this is a magazine. 37 00:02:20,840 --> 00:02:22,799 Speaker 1: You're supposed to be a writer, you're supposed to be 38 00:02:22,960 --> 00:02:26,600 Speaker 1: all about gathering knowledge, and you're talking about how like 39 00:02:27,040 --> 00:02:29,280 Speaker 1: I always thought like that was the equivalent of his 40 00:02:29,320 --> 00:02:31,240 Speaker 1: client saying him, well, I don't have time to exercise. 41 00:02:32,280 --> 00:02:35,600 Speaker 1: Just stood out to me. So it's so important to 42 00:02:35,840 --> 00:02:39,160 Speaker 1: be up on the latest research and science and then 43 00:02:39,160 --> 00:02:42,680 Speaker 1: to be able to discuss it and not only to 44 00:02:42,760 --> 00:02:45,120 Speaker 1: be up on the latest research, but what's really important 45 00:02:45,160 --> 00:02:49,120 Speaker 1: to our First of all, again, most fitness people, I 46 00:02:49,120 --> 00:02:52,040 Speaker 1: would argue, don't spend enough time reading. And then the 47 00:02:52,040 --> 00:02:55,959 Speaker 1: ones that do tend to only read stuff that supports 48 00:02:55,960 --> 00:03:00,200 Speaker 1: their bias, supports their one way of doing things, and 49 00:03:00,280 --> 00:03:02,360 Speaker 1: that will come up in one of the books specifically. 50 00:03:03,120 --> 00:03:07,240 Speaker 1: And so one problem is not enough reading and gathering 51 00:03:07,320 --> 00:03:11,000 Speaker 1: of of knowledge and recent knowledge, you know, the recent research. 52 00:03:11,560 --> 00:03:13,880 Speaker 1: And then for those that are, they're just kind of 53 00:03:13,919 --> 00:03:16,360 Speaker 1: reading stuff that supports it, so they're not looking at 54 00:03:16,400 --> 00:03:19,840 Speaker 1: all different aspects. And that has always been so important 55 00:03:19,880 --> 00:03:24,120 Speaker 1: to me, so important to me that I'm giving you 56 00:03:24,120 --> 00:03:25,960 Speaker 1: the whole picture that I'm looking at all sides, that 57 00:03:26,040 --> 00:03:29,480 Speaker 1: I don't come in with a bias, because that is 58 00:03:29,600 --> 00:03:35,400 Speaker 1: really not helpful when it comes to total overall wellness. 59 00:03:36,000 --> 00:03:39,680 Speaker 1: So my office filled with books. So I'm gonna give 60 00:03:39,720 --> 00:03:44,320 Speaker 1: you nine. I will probably do many more shows. And 61 00:03:44,400 --> 00:03:46,440 Speaker 1: don't say, by the way, you forgot this one or 62 00:03:46,480 --> 00:03:50,119 Speaker 1: this one, it's in my office. If it's important, it's 63 00:03:50,160 --> 00:03:53,760 Speaker 1: in my office. I've read it. And one thing you'll 64 00:03:53,840 --> 00:03:57,320 Speaker 1: you'll notice about these nine books. There's not one diet 65 00:03:57,320 --> 00:04:01,120 Speaker 1: book there. There's one with the we're diet in it, 66 00:04:01,720 --> 00:04:04,680 Speaker 1: but it's not a diet book. Now. I read them 67 00:04:04,720 --> 00:04:06,720 Speaker 1: because I have to, because when someone says to me, 68 00:04:07,720 --> 00:04:12,240 Speaker 1: I'm doing the fat diet of the month, and I understand, 69 00:04:12,280 --> 00:04:15,280 Speaker 1: I get it. I understand why people do that, why 70 00:04:15,360 --> 00:04:17,440 Speaker 1: you do that, many of you, and and you know 71 00:04:18,200 --> 00:04:21,479 Speaker 1: we're gonna slowly fix that, but I get it. But 72 00:04:21,839 --> 00:04:23,839 Speaker 1: it will never be in my list of books to read. 73 00:04:24,000 --> 00:04:28,120 Speaker 1: I've yet to read a diet book that is helpful 74 00:04:28,320 --> 00:04:31,320 Speaker 1: long term, long term, and if they're a diet book, 75 00:04:31,320 --> 00:04:33,440 Speaker 1: they're not called that. And actually there's there's one in 76 00:04:33,520 --> 00:04:36,440 Speaker 1: my list. Again, the term diet's not in it, so 77 00:04:36,839 --> 00:04:41,400 Speaker 1: that speaks volumes about it too. Enough we'll get to those, 78 00:04:41,640 --> 00:04:45,640 Speaker 1: all right. So again, many many other books that are 79 00:04:45,680 --> 00:04:47,600 Speaker 1: super important, but this is a great one to get 80 00:04:47,640 --> 00:04:50,440 Speaker 1: you started, especially if you're if you're just starting on 81 00:04:50,560 --> 00:04:54,679 Speaker 1: this maybe a new you know, path of your journey 82 00:04:54,800 --> 00:04:57,280 Speaker 1: to wellness, and you're listening to this podcast and you're 83 00:04:57,400 --> 00:04:59,880 Speaker 1: enjoying the way you know I approach it, well, then 84 00:05:00,000 --> 00:05:03,160 Speaker 1: these are books that you're gonna enjoy. One book I did, 85 00:05:03,480 --> 00:05:06,640 Speaker 1: I actually pulled this out that I said, Am I nuts? Like, 86 00:05:06,760 --> 00:05:10,159 Speaker 1: am I actually telling people that they should read this book? 87 00:05:10,640 --> 00:05:16,360 Speaker 1: So no, that I didn't include, although it is a 88 00:05:16,360 --> 00:05:20,240 Speaker 1: anyone who's anyone in running exercise better have read The 89 00:05:20,320 --> 00:05:25,039 Speaker 1: Law of Running? Okay, Dr Timothy Noakes. The War of 90 00:05:25,120 --> 00:05:30,159 Speaker 1: Running is nine hundred and twenty one pages. Nine hundred 91 00:05:30,200 --> 00:05:32,320 Speaker 1: and twenty one pages. And every time I pick up 92 00:05:32,360 --> 00:05:33,960 Speaker 1: that book or think about it, I think of that 93 00:05:34,040 --> 00:05:37,080 Speaker 1: joke the comedians. You know, so many comedians had the 94 00:05:37,120 --> 00:05:39,760 Speaker 1: same joke or have the same joke about running, like, 95 00:05:40,120 --> 00:05:41,920 Speaker 1: what's the book about running? Put one ft in front 96 00:05:41,920 --> 00:05:44,600 Speaker 1: of the other? Right? Well, Timothy Knokes wrote a nine 97 00:05:44,640 --> 00:05:47,440 Speaker 1: hundred and twenty one page book way back, and he's 98 00:05:47,480 --> 00:05:51,479 Speaker 1: got you know, many different editions of that over the 99 00:05:51,520 --> 00:05:54,360 Speaker 1: years and has done some incredible work in exercise science. 100 00:05:54,400 --> 00:05:58,400 Speaker 1: But I thought, am I actually putting this on the list? 101 00:05:58,440 --> 00:06:01,120 Speaker 1: They're gonna go it's nine so so it's not on 102 00:06:01,160 --> 00:06:04,080 Speaker 1: the west, but just know those are That is an 103 00:06:04,080 --> 00:06:07,479 Speaker 1: example of many other books that uh that sit in 104 00:06:07,560 --> 00:06:11,279 Speaker 1: my office as well. All right, uh so when we 105 00:06:11,320 --> 00:06:12,960 Speaker 1: come back from the break, gonna get right into it. 106 00:06:13,160 --> 00:06:16,000 Speaker 1: Nine books that I think you should read, and I 107 00:06:16,040 --> 00:06:18,040 Speaker 1: think you'll enjoy. All right, We'll be right back. Quick 108 00:06:18,040 --> 00:06:31,440 Speaker 1: break a right, nine health books I think you should read. 109 00:06:32,080 --> 00:06:35,280 Speaker 1: That is the topic of this show. And keep a 110 00:06:36,040 --> 00:06:39,680 Speaker 1: pen and paper handy or your phone or however you're 111 00:06:39,680 --> 00:06:42,160 Speaker 1: listening to this, so if you're interested, just take them down. 112 00:06:42,200 --> 00:06:43,839 Speaker 1: We're gonna give you the names. I'm gonna give you 113 00:06:43,920 --> 00:06:46,600 Speaker 1: the authors, and i'm gonna give you the publishers in 114 00:06:46,760 --> 00:06:48,359 Speaker 1: year two as well, just in case you need that. 115 00:06:48,680 --> 00:06:52,320 Speaker 1: All right, but I'm sure obviously with Google and the 116 00:06:52,080 --> 00:06:54,680 Speaker 1: uh the title of the book, that will give you 117 00:06:54,720 --> 00:06:56,280 Speaker 1: what you need. But I'm also gonna give you quick 118 00:06:56,279 --> 00:06:59,520 Speaker 1: little bios on many of these, all of these authors, 119 00:06:59,520 --> 00:07:01,360 Speaker 1: so you know who they are, and some I've had 120 00:07:01,360 --> 00:07:04,600 Speaker 1: on the show, and most I want to all of 121 00:07:04,640 --> 00:07:07,800 Speaker 1: them eventually I hope to have on the show, and 122 00:07:08,000 --> 00:07:12,400 Speaker 1: one recurring theme, not all of them, but uh, PhD 123 00:07:12,560 --> 00:07:16,040 Speaker 1: level PhD level, Now that's not the be all end all. 124 00:07:16,200 --> 00:07:18,680 Speaker 1: There's a bunch of PhD people out there that I 125 00:07:18,720 --> 00:07:20,640 Speaker 1: don't agree with and that I won't have on the show. 126 00:07:21,000 --> 00:07:24,160 Speaker 1: Just because you go to school doesn't mean that you 127 00:07:24,200 --> 00:07:26,760 Speaker 1: interpret things perfectly. I'll leave it at that, all right, 128 00:07:26,800 --> 00:07:28,960 Speaker 1: But I'm gonna start with one that was one of 129 00:07:29,000 --> 00:07:32,840 Speaker 1: the first ones I read um when it came to nutrition, 130 00:07:33,000 --> 00:07:34,760 Speaker 1: or one of the first authors, I should say, because 131 00:07:34,760 --> 00:07:37,600 Speaker 1: she has many And the interesting thing about her is 132 00:07:37,640 --> 00:07:40,200 Speaker 1: her name looks like it should be pronounced nest Lee. 133 00:07:41,160 --> 00:07:45,840 Speaker 1: It's Marion Nestle, but the name is spelled and E 134 00:07:46,200 --> 00:07:49,880 Speaker 1: s T l E, so again it's it's pronounced Nestle, 135 00:07:49,880 --> 00:07:53,160 Speaker 1: but Nestlee. And what's kind of amusing is she writes 136 00:07:53,200 --> 00:07:56,440 Speaker 1: all about nutrition. So the book to start you off 137 00:07:56,560 --> 00:08:02,040 Speaker 1: is Why Calories Count? All right, this is Marion Nestle 138 00:08:02,440 --> 00:08:05,240 Speaker 1: and Malden Nesheim. I believe it's how you pronounce his name, 139 00:08:05,480 --> 00:08:08,000 Speaker 1: and this is University of California Press back in two 140 00:08:08,000 --> 00:08:11,280 Speaker 1: thousand twelve. But it's amazing. It's just if there's some 141 00:08:11,320 --> 00:08:13,720 Speaker 1: science at the start, but if you listen to my show, 142 00:08:13,760 --> 00:08:15,600 Speaker 1: you kind of want a little bit of that and 143 00:08:15,640 --> 00:08:17,680 Speaker 1: you can always skip ahead. So this one, I would say, 144 00:08:17,760 --> 00:08:19,960 Speaker 1: is a little more on the science he start to start, 145 00:08:20,320 --> 00:08:23,480 Speaker 1: but it has to be to qualify so what a 146 00:08:23,600 --> 00:08:29,080 Speaker 1: calorie is, and most people have, you know, so much 147 00:08:29,120 --> 00:08:33,200 Speaker 1: confusion about calories in, calories out energy, and that's why 148 00:08:33,320 --> 00:08:36,480 Speaker 1: this book was I said, this is you know, this 149 00:08:36,559 --> 00:08:39,600 Speaker 1: is staying in my library just as all are. But 150 00:08:40,200 --> 00:08:43,480 Speaker 1: all of these books that that I truly refer back to, 151 00:08:43,920 --> 00:08:48,040 Speaker 1: I take notes in them. They are destroyed. There's coffee 152 00:08:48,240 --> 00:08:51,440 Speaker 1: rings on the covers, and I'm taking copious notes in 153 00:08:51,520 --> 00:08:54,360 Speaker 1: the margins and at the front and the back of 154 00:08:54,400 --> 00:08:55,720 Speaker 1: the book. And this is one of those. And this 155 00:08:55,800 --> 00:08:58,600 Speaker 1: is one of the first ones when I found Dr 156 00:08:58,720 --> 00:09:01,640 Speaker 1: nessel I said this as a woman I am following. 157 00:09:01,720 --> 00:09:04,920 Speaker 1: She is so smart. She truly looks at the science 158 00:09:05,000 --> 00:09:09,839 Speaker 1: and looks at it objectively. I would say, uh yes, 159 00:09:09,960 --> 00:09:11,520 Speaker 1: I will say. And just let me give you a 160 00:09:11,600 --> 00:09:14,200 Speaker 1: quick little bio for her, and this may not be 161 00:09:14,240 --> 00:09:17,239 Speaker 1: as recent, but basically she's a professor in the Department 162 00:09:17,240 --> 00:09:20,680 Speaker 1: of Nutrition, Food Studies, and Public Health at New York University, 163 00:09:20,760 --> 00:09:24,559 Speaker 1: which she chaired for many many years, Professor of Sociology 164 00:09:24,559 --> 00:09:28,480 Speaker 1: at n y U, and visiting Professor of Nutritional Science 165 00:09:28,720 --> 00:09:32,120 Speaker 1: Sciences at CORE now. Her degrees include a PhD in 166 00:09:32,200 --> 00:09:37,000 Speaker 1: molecular molecular biology and a Master's of Public Health in 167 00:09:37,080 --> 00:09:40,760 Speaker 1: Public Health Nutrition, both from the University of California, Berkeley, 168 00:09:41,000 --> 00:09:44,240 Speaker 1: and she's held faculty positions at different colleges. She was 169 00:09:44,320 --> 00:09:47,280 Speaker 1: Senior Nutrition Policy Advisor in the Department of Health and 170 00:09:47,360 --> 00:09:51,840 Speaker 1: Human Services and managing editor of the Surgeon General's Report 171 00:09:51,880 --> 00:09:55,240 Speaker 1: on Nutrition and Health. All right, so she's really smart. 172 00:09:55,679 --> 00:09:58,960 Speaker 1: These are the people I study and I listened to, 173 00:09:59,360 --> 00:10:02,280 Speaker 1: and I take all that they're saying and balance it 174 00:10:02,320 --> 00:10:04,439 Speaker 1: off against what you know, some of the other authors 175 00:10:04,480 --> 00:10:06,120 Speaker 1: I'm gonna bring up here saying, and then you'll look 176 00:10:06,120 --> 00:10:10,600 Speaker 1: at the studies and they Marion Nestle is distilling down 177 00:10:10,600 --> 00:10:13,160 Speaker 1: those studies for you. So and she's an engaging speaker 178 00:10:13,160 --> 00:10:15,040 Speaker 1: when you look at her videos as well. And her 179 00:10:15,080 --> 00:10:19,360 Speaker 1: research examined scientific, economic, and social influences on food choice 180 00:10:19,360 --> 00:10:23,359 Speaker 1: and obesity, with an emphasis on the roll of food marketing. 181 00:10:24,800 --> 00:10:28,880 Speaker 1: So she's a lot of what she talks about is 182 00:10:28,960 --> 00:10:32,679 Speaker 1: how the food companies don't make it easy for you 183 00:10:33,160 --> 00:10:35,319 Speaker 1: for us, and that's a that's a big thing, and 184 00:10:35,320 --> 00:10:37,920 Speaker 1: that will come up again in a couple of these books. 185 00:10:37,960 --> 00:10:42,320 Speaker 1: But really, really really good book, Why Calories Count. And 186 00:10:42,400 --> 00:10:47,120 Speaker 1: malden Nesheim is professor of nutrition at Cornell University, and 187 00:10:47,160 --> 00:10:50,360 Speaker 1: so the book wrote quickly again there it's gonna explain 188 00:10:50,400 --> 00:10:54,360 Speaker 1: what calories are, how they work biologically, and as they 189 00:10:54,480 --> 00:10:57,439 Speaker 1: call it, politically, and it sorts through a lot of 190 00:10:57,440 --> 00:11:01,720 Speaker 1: the misinformation that you know, food manufacturers, diet programs are 191 00:11:01,760 --> 00:11:04,360 Speaker 1: putting out there, talks about how we're in and eat 192 00:11:04,440 --> 00:11:09,080 Speaker 1: more environment and it gives you information to interpret food labels, 193 00:11:09,320 --> 00:11:12,880 Speaker 1: evaluate those diets that I was talking about, and understand 194 00:11:12,920 --> 00:11:16,360 Speaker 1: the evidence as it's being presented and often convoluted as 195 00:11:16,440 --> 00:11:19,280 Speaker 1: I often talk about. And then they finished with some 196 00:11:19,280 --> 00:11:23,240 Speaker 1: pretty great advice eat less, eat better, move more, and 197 00:11:23,280 --> 00:11:26,400 Speaker 1: they say get organized as well. So that's a great 198 00:11:26,440 --> 00:11:29,120 Speaker 1: one to start us off if you're into diet and 199 00:11:29,200 --> 00:11:33,480 Speaker 1: nutrition and you want to kind of know the basics 200 00:11:33,480 --> 00:11:36,320 Speaker 1: on calories. What is it calorie? And it's once you 201 00:11:36,360 --> 00:11:39,280 Speaker 1: start to learn that, you're gonna start to say all 202 00:11:39,280 --> 00:11:42,120 Speaker 1: the other stuff starts to sound like noise. You can go, oh, I, 203 00:11:42,120 --> 00:11:44,720 Speaker 1: I'm starting to understand what Tom's talking about. Great books, 204 00:11:44,760 --> 00:11:48,360 Speaker 1: there we go. Number two. Now, this one I love 205 00:11:49,240 --> 00:11:53,000 Speaker 1: the hungry brain outsmarting the instincts that make us overeat. 206 00:11:53,440 --> 00:11:58,640 Speaker 1: And this is Flat Iron Books two thousand seventeen, relatively recent. 207 00:11:59,160 --> 00:12:04,000 Speaker 1: The author's aim is ridiculously hard to pronounce, and I'm 208 00:12:04,000 --> 00:12:07,680 Speaker 1: gonna spell it for you for that reason. Uh, it's 209 00:12:07,720 --> 00:12:13,040 Speaker 1: Stephen gi na and it's st e p h A 210 00:12:13,280 --> 00:12:16,040 Speaker 1: n So Stephen is what it looks like g n 211 00:12:16,120 --> 00:12:21,840 Speaker 1: A g u y e n e t pH d. Again, 212 00:12:21,880 --> 00:12:24,600 Speaker 1: the hungry brain out smarty the instincts that make us 213 00:12:24,640 --> 00:12:28,560 Speaker 1: over eat. I watched an amazing debate he had on 214 00:12:28,600 --> 00:12:33,760 Speaker 1: a podcast where he took on a another nutrition person 215 00:12:34,559 --> 00:12:37,480 Speaker 1: and it just blew me away. How smart this guy is? Uh. 216 00:12:37,520 --> 00:12:40,120 Speaker 1: He is an obesity researcher and health writer whose work 217 00:12:40,400 --> 00:12:46,319 Speaker 1: ties together neuroscience, physiology, evolutionary biology, and nutrition to offer 218 00:12:46,400 --> 00:12:50,600 Speaker 1: explanations and solutions for our global weight problem. He received 219 00:12:50,679 --> 00:12:53,720 Speaker 1: a BS in biochemistry at the University of Virginia and 220 00:12:53,760 --> 00:12:59,200 Speaker 1: a pH d in neurobiology at the University of Washington. Okay, 221 00:12:59,240 --> 00:13:01,120 Speaker 1: I'm gonna read you a quick takeaway from the book 222 00:13:01,679 --> 00:13:05,440 Speaker 1: The Problem argues Stefan gullion A is not necessarily a 223 00:13:05,520 --> 00:13:08,839 Speaker 1: lack of will power or an incorrect understanding of what 224 00:13:08,920 --> 00:13:12,079 Speaker 1: to eat. Rather, our appetites and food choices are led 225 00:13:12,120 --> 00:13:16,440 Speaker 1: astray by ancient, instinctive brain circuits that play by the 226 00:13:16,520 --> 00:13:20,520 Speaker 1: rules of a survival game that no longer exists. It's 227 00:13:20,520 --> 00:13:25,760 Speaker 1: about evolution. This is the smart stuff without you knowing it, 228 00:13:26,200 --> 00:13:28,560 Speaker 1: and sometimes knowing it because I'll say it during the show. 229 00:13:28,640 --> 00:13:32,839 Speaker 1: But I am constantly referring to stuff that I've read 230 00:13:33,000 --> 00:13:37,439 Speaker 1: and learned and agree with in this book and and 231 00:13:38,320 --> 00:13:41,440 Speaker 1: Dr Nestles as well, but this one, and it sounds 232 00:13:41,640 --> 00:13:45,040 Speaker 1: let me say this, This book, I would argue, is 233 00:13:45,080 --> 00:13:47,440 Speaker 1: easier to read and more entertaining. He's a great writer 234 00:13:47,520 --> 00:13:50,120 Speaker 1: as well. Dr Nestle is still a great book, and 235 00:13:50,160 --> 00:13:52,120 Speaker 1: you should read it obviously. You may want to start 236 00:13:52,160 --> 00:13:55,840 Speaker 1: with The Hungry Brain. He really talks about in an 237 00:13:55,880 --> 00:14:02,000 Speaker 1: accessible way, the brain and how you artificial sweeteners and 238 00:14:02,160 --> 00:14:06,960 Speaker 1: evolution and food scarcity and now food being everywhere. It's 239 00:14:07,000 --> 00:14:09,440 Speaker 1: just so smart. And the amazing things is he gives 240 00:14:09,440 --> 00:14:12,640 Speaker 1: you takeaways, I think, because that's what we want. So 241 00:14:12,720 --> 00:14:15,560 Speaker 1: you read that book and you'll learn. Oh, here's ways, 242 00:14:15,600 --> 00:14:17,679 Speaker 1: and I've talked about this on other shows. Here's ways 243 00:14:17,880 --> 00:14:20,720 Speaker 1: I can structure, you know, the food in my house, 244 00:14:21,600 --> 00:14:25,080 Speaker 1: changes I can make to eat better. So I couldn't 245 00:14:25,120 --> 00:14:27,880 Speaker 1: recommend that one more highly as well. The Hungry Brain 246 00:14:28,240 --> 00:14:32,720 Speaker 1: outsmarting the instincts that make us overeat awesome, awesome, awesome. 247 00:14:33,200 --> 00:14:35,000 Speaker 1: You've heard me talk about this one, if you've listened 248 00:14:35,000 --> 00:14:39,000 Speaker 1: to other podcasts and these books, I would argue complement 249 00:14:39,080 --> 00:14:44,280 Speaker 1: one another. So um, the first one, why Calories Count? 250 00:14:44,960 --> 00:14:48,520 Speaker 1: That is going to kind of give you the knowledge 251 00:14:48,520 --> 00:14:51,000 Speaker 1: you need, not necessarily, but but you know a little 252 00:14:51,000 --> 00:14:53,000 Speaker 1: bit more understanding of the science. Then you go to 253 00:14:53,040 --> 00:14:55,240 Speaker 1: the Hungry Brain. And then I take you to Diet 254 00:14:55,280 --> 00:14:59,160 Speaker 1: Cult by Matt Fitzgerald. Again I've talked about him, I 255 00:14:59,160 --> 00:15:01,840 Speaker 1: had I have had him on the show and the 256 00:15:01,880 --> 00:15:05,360 Speaker 1: podcast was Diet Cults. We talked all about the book, 257 00:15:05,400 --> 00:15:08,440 Speaker 1: and that's how much I love this book, and that's 258 00:15:08,480 --> 00:15:10,800 Speaker 1: how important I think it is. And let me give 259 00:15:10,880 --> 00:15:14,440 Speaker 1: you just the great takeaway. And if you're into this, 260 00:15:14,520 --> 00:15:16,880 Speaker 1: by the way, listen to that podcast. He is one 261 00:15:16,920 --> 00:15:19,600 Speaker 1: of the smartest guys, just the real deal that I know. 262 00:15:20,080 --> 00:15:22,160 Speaker 1: And he talks about with all the other with all 263 00:15:22,160 --> 00:15:24,640 Speaker 1: the diets out there, they agree on one thing that 264 00:15:24,680 --> 00:15:27,080 Speaker 1: there's only one true way to eat for maximum health. 265 00:15:27,600 --> 00:15:31,080 Speaker 1: And what Matt says is the first clue that a fallacy, 266 00:15:31,120 --> 00:15:33,120 Speaker 1: that that is a fallacy, I should say, is the 267 00:15:33,200 --> 00:15:37,440 Speaker 1: sheer variety of diets advocated. Indeed, why all of these 268 00:15:37,440 --> 00:15:40,880 Speaker 1: competing views claim to be backed by science. A good 269 00:15:40,920 --> 00:15:44,840 Speaker 1: look at the actual nutritional science itself suggests that it 270 00:15:44,960 --> 00:15:49,840 Speaker 1: is impossible to identify a single best way to eat, 271 00:15:50,600 --> 00:15:53,160 Speaker 1: and so along the way in this book, Matt talks 272 00:15:53,160 --> 00:15:58,720 Speaker 1: about popular diets like Atkins, raw Food, Paleo, all of 273 00:15:58,760 --> 00:16:01,560 Speaker 1: the ones out there that you're familiar with, and each 274 00:16:01,600 --> 00:16:04,280 Speaker 1: time he goes into the dangers of excluding an entire 275 00:16:04,280 --> 00:16:06,680 Speaker 1: food group, and he also talks about why we choose 276 00:16:06,680 --> 00:16:10,880 Speaker 1: them or they choose us. It's a great book. He's 277 00:16:10,880 --> 00:16:14,440 Speaker 1: a great writer. So there's three great books when it 278 00:16:14,440 --> 00:16:17,640 Speaker 1: comes to nutrition, and there's one more that will come up, 279 00:16:17,880 --> 00:16:21,440 Speaker 1: but Awesome Diet Cults by Matt Fitzgerald. And I said 280 00:16:21,440 --> 00:16:23,840 Speaker 1: it when I interviewed him, one of the greatest covers. 281 00:16:24,520 --> 00:16:27,360 Speaker 1: We talked about that it's a piece of toast with 282 00:16:27,400 --> 00:16:32,280 Speaker 1: an angry face. But great read, great read did cults. 283 00:16:32,280 --> 00:16:35,600 Speaker 1: All right, Now we're gonna get into the brain. The brain, 284 00:16:35,840 --> 00:16:40,320 Speaker 1: so there's not one way we can't just talk about. 285 00:16:40,400 --> 00:16:44,160 Speaker 1: As I started the show by talking about exercise and nutrition, 286 00:16:44,760 --> 00:16:47,960 Speaker 1: and you know, it's not just about weight loss. This 287 00:16:48,040 --> 00:16:51,800 Speaker 1: book when it comes to the benefits of exercise for 288 00:16:51,880 --> 00:16:58,240 Speaker 1: the brain and other related things amazing. So the title 289 00:16:58,400 --> 00:17:02,120 Speaker 1: is spark the Revolutionary a New Science of Exercise and 290 00:17:02,160 --> 00:17:05,640 Speaker 1: the Brain. This was published by Little Brown Spark two 291 00:17:05,640 --> 00:17:08,120 Speaker 1: thousand thirteen. Uh and I don't know if I said. 292 00:17:08,119 --> 00:17:11,000 Speaker 1: By the way, um diet Colts is peg Assist Books 293 00:17:11,359 --> 00:17:15,920 Speaker 1: two thousand fourteen for Matt Fitzgerald's book, So Spark two 294 00:17:16,000 --> 00:17:19,679 Speaker 1: thousand thirteen. And it was written by two people. Dr 295 00:17:19,840 --> 00:17:23,600 Speaker 1: John Rady, who is a clinical professor of psychiatry at 296 00:17:23,600 --> 00:17:26,399 Speaker 1: Harvard Medical School. Pretty good credentials, right, and he's the 297 00:17:26,440 --> 00:17:29,720 Speaker 1: author of numerous best selling books. And then Eric Hagerman 298 00:17:30,080 --> 00:17:32,480 Speaker 1: co wrote it with him. He is a former editor 299 00:17:32,520 --> 00:17:36,600 Speaker 1: of Popular Science and Outside, So a great collaboration there. 300 00:17:37,240 --> 00:17:40,720 Speaker 1: And this is all about the power of exercise in 301 00:17:40,760 --> 00:17:43,000 Speaker 1: the brain. Done a bunch of shows on that. And 302 00:17:43,040 --> 00:17:45,960 Speaker 1: I'm just gonna read you a paragraph because I can't 303 00:17:45,960 --> 00:17:48,800 Speaker 1: do it any better than this. So here's what this 304 00:17:48,840 --> 00:17:51,640 Speaker 1: book is about. Did you know that you can beat stress, 305 00:17:51,920 --> 00:17:55,520 Speaker 1: lift your mood, fight memory loss, sharpen your intellect and 306 00:17:55,600 --> 00:17:59,280 Speaker 1: function better than ever simply by elevating your heart rate 307 00:17:59,320 --> 00:18:04,439 Speaker 1: and breaking us wet. The evidence is incontrovertible. Aerobic exercise 308 00:18:04,480 --> 00:18:10,560 Speaker 1: physically remodels our brains for peak performance. In Spark, Dr 309 00:18:10,720 --> 00:18:14,240 Speaker 1: Radi M. D. Embarks upon a fascinating journey through the 310 00:18:14,320 --> 00:18:19,280 Speaker 1: mind body connection, illustrating that exercises truly our best defense 311 00:18:19,320 --> 00:18:23,000 Speaker 1: against everything from depression to a d D, to addiction, 312 00:18:23,320 --> 00:18:27,760 Speaker 1: to menopause to Alzheimer's and people their studies. So this 313 00:18:27,840 --> 00:18:31,200 Speaker 1: is filled with amazing case studies such as the revolutionary 314 00:18:31,240 --> 00:18:34,480 Speaker 1: fitness program in Naperville, Illinois. This will blow you away. 315 00:18:34,480 --> 00:18:37,560 Speaker 1: And if you have kids, you gotta read this. That 316 00:18:37,640 --> 00:18:41,080 Speaker 1: has put the local school district of nine kids first 317 00:18:41,400 --> 00:18:44,840 Speaker 1: in the world of science test scores. So it's about 318 00:18:44,920 --> 00:18:50,880 Speaker 1: the kids exercising before school and the incredible science behind 319 00:18:51,000 --> 00:18:55,440 Speaker 1: it that their test scores come right out and prove 320 00:18:56,920 --> 00:18:59,399 Speaker 1: it's an amazing book. Spark is the first book to 321 00:18:59,520 --> 00:19:03,439 Speaker 1: explore comprehensibly the connection between exercise and the brain. It 322 00:19:03,480 --> 00:19:05,720 Speaker 1: will change forever the way you think about your morning run. 323 00:19:06,000 --> 00:19:08,359 Speaker 1: And how many times have I said on these podcast gosh, 324 00:19:08,400 --> 00:19:12,359 Speaker 1: I love these books. Get excited, Uh, beat stress, lift 325 00:19:12,359 --> 00:19:16,280 Speaker 1: your mood, fight memory loss, gets smarter, function better than ever. 326 00:19:17,440 --> 00:19:22,800 Speaker 1: Actually it is only about weight loss. No, you don't 327 00:19:23,240 --> 00:19:27,000 Speaker 1: judge the success of your fitness program, of your morning run, 328 00:19:27,119 --> 00:19:29,520 Speaker 1: of your morning walk by that number on a scale 329 00:19:29,800 --> 00:19:32,960 Speaker 1: or how you look in the mirror that will come 330 00:19:33,560 --> 00:19:36,800 Speaker 1: and that is you gotta listen to the nutrition side too. 331 00:19:38,920 --> 00:19:43,639 Speaker 1: But we exercise for our immune systems, for our brains, 332 00:19:43,960 --> 00:19:51,399 Speaker 1: to beat stress, for depression. It's incredible. And this book 333 00:19:52,760 --> 00:19:57,520 Speaker 1: if you're you know, questioning what I'm talking about, how 334 00:19:57,600 --> 00:20:01,480 Speaker 1: powerful exercises and to make you feel better. No exercise 335 00:20:02,000 --> 00:20:04,520 Speaker 1: is wasted that in other words, it's too short or 336 00:20:04,560 --> 00:20:11,119 Speaker 1: not enough minutes matter and you don't have to do 337 00:20:11,160 --> 00:20:13,520 Speaker 1: an hour and you don't have to go to the gym. 338 00:20:13,520 --> 00:20:15,479 Speaker 1: And there's a book coming up that's going to really 339 00:20:15,680 --> 00:20:21,120 Speaker 1: kind of support that, but Spark the revolutionary new science 340 00:20:21,640 --> 00:20:25,919 Speaker 1: of exercise. And the brain can't recommend that one highly 341 00:20:26,040 --> 00:20:28,560 Speaker 1: enough either. All nine of these, by the way, all 342 00:20:28,640 --> 00:20:31,520 Speaker 1: right now we're staying with the brain. We're getting a 343 00:20:31,560 --> 00:20:35,439 Speaker 1: little into the motivation and the question of is it 344 00:20:35,520 --> 00:20:39,080 Speaker 1: the body or is it the brain that is hour 345 00:20:39,240 --> 00:20:45,800 Speaker 1: that are is our limiting factor? Title the book Endure, Mind, Body, 346 00:20:45,920 --> 00:20:51,080 Speaker 1: and the curiously Elastic Limits of Human Performance. And this 347 00:20:51,119 --> 00:20:53,760 Speaker 1: is a writer named Alex Hutchinson who I've just come 348 00:20:53,800 --> 00:20:57,960 Speaker 1: to love. He writes frequently for different magazines outside especially 349 00:20:58,359 --> 00:21:02,200 Speaker 1: follow him on Twitter. Super smart uh. In this book, 350 00:21:02,240 --> 00:21:05,600 Speaker 1: by the way, William Morrow two thousand eighteen relatively recent 351 00:21:06,119 --> 00:21:10,159 Speaker 1: and Alex Hutchinson, the author, is a national magazine award 352 00:21:10,160 --> 00:21:12,800 Speaker 1: winning journalist who writes about the science of endurance for 353 00:21:12,880 --> 00:21:15,440 Speaker 1: runners world and outside. He writes about more as well, 354 00:21:15,840 --> 00:21:19,080 Speaker 1: uh and frequently contributes to other publications such as The 355 00:21:19,080 --> 00:21:21,840 Speaker 1: New York Times and The New Yorker. A former long 356 00:21:21,880 --> 00:21:25,320 Speaker 1: distance runner for the Canadian national team, he holds a 357 00:21:25,359 --> 00:21:29,080 Speaker 1: Masters in journalism from Columbia and a PhD in physics 358 00:21:29,119 --> 00:21:32,560 Speaker 1: from Cambridge. And let me say, by the way, just again, 359 00:21:32,600 --> 00:21:37,120 Speaker 1: Matt Fitzgerald, I think he's a two thirty five marathon 360 00:21:37,240 --> 00:21:43,080 Speaker 1: or now at age he might be fifty. So he 361 00:21:43,160 --> 00:21:46,840 Speaker 1: walks the walk, is my point, as does Alex Hutchinson. 362 00:21:47,000 --> 00:21:51,800 Speaker 1: And most of these people either have the PhD, the masters, 363 00:21:52,320 --> 00:21:58,119 Speaker 1: and or the experience in in athletics, which just helps 364 00:21:58,359 --> 00:22:01,199 Speaker 1: because they understand and then they study it and then 365 00:22:01,200 --> 00:22:04,680 Speaker 1: they can connect it. So Alex Hutchinson an amazing writer. 366 00:22:05,359 --> 00:22:08,679 Speaker 1: And I'm just gonna pull some of the reviews for 367 00:22:08,760 --> 00:22:12,520 Speaker 1: this book because it just really cuts to the chase. 368 00:22:12,960 --> 00:22:16,199 Speaker 1: One is it makes the case that we're actually underestimating 369 00:22:16,200 --> 00:22:19,640 Speaker 1: our potential and reveals how we can all surpass our 370 00:22:19,760 --> 00:22:25,120 Speaker 1: perceived physical womens. So this is this is a Yes 371 00:22:25,160 --> 00:22:27,960 Speaker 1: it's a fitness book. Yes it's an exercise book. Yes, 372 00:22:27,960 --> 00:22:31,879 Speaker 1: it's a brain book on the mental side, the psychological 373 00:22:31,960 --> 00:22:36,640 Speaker 1: which I love along with the exercise. But he goes 374 00:22:36,680 --> 00:22:42,400 Speaker 1: into not only great athletes, but adventurers and peak performers, musicians. 375 00:22:43,880 --> 00:22:48,280 Speaker 1: So this is so important when it comes to not 376 00:22:48,520 --> 00:22:54,000 Speaker 1: just sports, but whatever your goals are in life. We're 377 00:22:54,000 --> 00:22:59,240 Speaker 1: talking about whether it's the body or the mind. And 378 00:22:59,520 --> 00:23:02,200 Speaker 1: let me just hoping the book is where. Yeah, Malcolm 379 00:23:02,200 --> 00:23:04,520 Speaker 1: Gladwell wrote the intro. I know some people have problems 380 00:23:04,560 --> 00:23:08,840 Speaker 1: with him, but it's it's it's a great book. It's 381 00:23:08,840 --> 00:23:12,359 Speaker 1: a great book. And again he goes into historical adventurers 382 00:23:12,760 --> 00:23:17,639 Speaker 1: and talks about that debate was it the body or 383 00:23:17,760 --> 00:23:21,880 Speaker 1: was it the mind that kept them from achieving their 384 00:23:21,920 --> 00:23:24,680 Speaker 1: goals or allowed them to achieve their goals. So, if 385 00:23:24,720 --> 00:23:27,200 Speaker 1: you're into the brain, if you're into motivation, if you're 386 00:23:27,240 --> 00:23:31,240 Speaker 1: into potential, you know, unlocking all those kind of things 387 00:23:31,520 --> 00:23:34,359 Speaker 1: and you want the science behind it, Uh, this is 388 00:23:34,400 --> 00:23:37,720 Speaker 1: the book for you. Endure Mind Body, So endures the 389 00:23:37,760 --> 00:23:42,480 Speaker 1: title subtitle Mind Body and the Curiously Elastic Limits of 390 00:23:42,520 --> 00:23:45,040 Speaker 1: human performance. And these are all great writers. I wouldn't 391 00:23:45,040 --> 00:23:47,720 Speaker 1: do it to you. And that actually flows perfectly, you 392 00:23:47,760 --> 00:23:50,320 Speaker 1: know what. That's to our final break and then what 393 00:23:50,359 --> 00:23:53,760 Speaker 1: do we have? We have four more, so perfect four 394 00:23:53,840 --> 00:23:56,320 Speaker 1: to go. You're gonna love this if you're a runner, 395 00:23:56,560 --> 00:23:58,720 Speaker 1: even if you're not. He's such a great writer. Was 396 00:23:58,760 --> 00:24:01,040 Speaker 1: phenomenal book coming up. All right, last break, will be 397 00:24:01,520 --> 00:24:05,000 Speaker 1: back talking about nine health books you should read, and 398 00:24:05,040 --> 00:24:17,400 Speaker 1: we got four more. We'll be right back talking about 399 00:24:17,520 --> 00:24:20,600 Speaker 1: books you should read if you're into bettering yourself, whether 400 00:24:20,640 --> 00:24:27,159 Speaker 1: it's nutrition, whether it's motivation, whether it's exercise. Spark just 401 00:24:27,240 --> 00:24:29,560 Speaker 1: talking about it again. I read that one a while back. 402 00:24:30,240 --> 00:24:32,560 Speaker 1: I gotta reread it. And I, by the way, I 403 00:24:32,600 --> 00:24:36,480 Speaker 1: don't read one of these books once ever, it's I 404 00:24:36,560 --> 00:24:40,160 Speaker 1: read it, then I'll go back. I'll take notes. Uh. 405 00:24:40,200 --> 00:24:44,159 Speaker 1: It's just when I find good stuff, when I find 406 00:24:44,400 --> 00:24:48,960 Speaker 1: smart people, when I find great research. Uh, you can't 407 00:24:49,000 --> 00:24:53,040 Speaker 1: do it in one pass um, and Spark is definitely 408 00:24:53,040 --> 00:24:56,280 Speaker 1: one of those. Now this one, I'm so excited when 409 00:24:56,280 --> 00:24:58,399 Speaker 1: I started getting into it and realized it's guys, just 410 00:24:58,440 --> 00:25:00,639 Speaker 1: a great writer. It's just awesome him. So it's a 411 00:25:00,720 --> 00:25:04,240 Speaker 1: running book. But it's also it's just a great read. 412 00:25:04,600 --> 00:25:07,840 Speaker 1: And it's called Running with the Kenyans, Discovering the Secrets 413 00:25:07,880 --> 00:25:10,560 Speaker 1: of the Fastest People on Earth. There's so many books 414 00:25:10,560 --> 00:25:13,200 Speaker 1: out there about this stuff, like Born to Run, and 415 00:25:13,840 --> 00:25:17,760 Speaker 1: many of them have biases, and many of them oversimplify science. 416 00:25:18,200 --> 00:25:21,080 Speaker 1: This one does not. So this guy what I love 417 00:25:21,119 --> 00:25:23,760 Speaker 1: about him. And I had to look up so many 418 00:25:23,840 --> 00:25:27,639 Speaker 1: videos to pronounce his name, so the author, I'll spell 419 00:25:27,720 --> 00:25:29,520 Speaker 1: his name first, just so you know how difficult. A 420 00:25:29,600 --> 00:25:33,119 Speaker 1: d h A R A n A n d and 421 00:25:33,280 --> 00:25:36,520 Speaker 1: Finn is his last name. I believe it's pronounced I'm 422 00:25:36,520 --> 00:25:40,440 Speaker 1: pretty sure A dah harand finn A dah harand Finn 423 00:25:41,040 --> 00:25:44,200 Speaker 1: is the author. And this is Balentine Books, two thousand thirteen, 424 00:25:44,600 --> 00:25:47,520 Speaker 1: and it's just an amazing book about a guy who 425 00:25:47,680 --> 00:25:51,400 Speaker 1: was a competitive former junior cross country runner, so he's 426 00:25:51,400 --> 00:25:54,560 Speaker 1: a pretty talented runner. But he went he took his 427 00:25:54,560 --> 00:25:56,920 Speaker 1: whole family, upended his family and said I'm going to 428 00:25:57,000 --> 00:25:59,320 Speaker 1: go live with the Kenyans and I'm going to see 429 00:25:59,320 --> 00:26:02,280 Speaker 1: what this is all out and I'm gonna truly see 430 00:26:03,000 --> 00:26:06,080 Speaker 1: what the secrets are, if there are any. And you know, 431 00:26:06,119 --> 00:26:09,280 Speaker 1: if you listen to my podcast, I'm not a fan 432 00:26:09,320 --> 00:26:12,320 Speaker 1: of that term secrets, but we'll use it every now 433 00:26:12,320 --> 00:26:14,960 Speaker 1: and again just to simplify things. But that was He's like, 434 00:26:15,000 --> 00:26:17,040 Speaker 1: I'm gonna go. I'm gonna up end my family, and 435 00:26:17,119 --> 00:26:20,920 Speaker 1: they weren't necessarily thrilled about it. And he talks about 436 00:26:20,960 --> 00:26:24,399 Speaker 1: like trying to hang and do these workouts. So he 437 00:26:24,560 --> 00:26:30,720 Speaker 1: trained for it was a long time memory, a couple 438 00:26:30,720 --> 00:26:33,080 Speaker 1: of years, if I'm not mistaken, But he was full 439 00:26:33,160 --> 00:26:39,439 Speaker 1: in living, eating, training, racing with the top runners in 440 00:26:39,480 --> 00:26:43,840 Speaker 1: the world. And there's one valley, one place where this 441 00:26:44,000 --> 00:26:46,920 Speaker 1: generally happens and Born to Run and all those books 442 00:26:46,960 --> 00:26:50,280 Speaker 1: will will reference it. And by the way, this book 443 00:26:50,359 --> 00:26:53,440 Speaker 1: was the Sunday Times Sports Book of the Year and 444 00:26:53,680 --> 00:26:56,200 Speaker 1: one Best New Writer at the British Sports Book Awards, 445 00:26:56,760 --> 00:27:00,280 Speaker 1: and was shortlisted for the William Hill Sports Book Awards. 446 00:27:00,320 --> 00:27:03,080 Speaker 1: So even if you're not a runner, it's a great 447 00:27:03,119 --> 00:27:07,639 Speaker 1: book just on travel everything. It's in a great book period. 448 00:27:08,000 --> 00:27:11,320 Speaker 1: But one of the things he wanted to learn was 449 00:27:11,320 --> 00:27:15,080 Speaker 1: was it the barefoot running? Was at the barefoot running? 450 00:27:15,160 --> 00:27:18,679 Speaker 1: And what I love is his takeaways are amazing because 451 00:27:18,760 --> 00:27:24,480 Speaker 1: it's science and it's experience. He lived it, and he 452 00:27:24,560 --> 00:27:26,399 Speaker 1: looks at the science and then he looks at the 453 00:27:26,480 --> 00:27:30,639 Speaker 1: runners and he gives you his conclusion. And the conclusion 454 00:27:30,800 --> 00:27:32,880 Speaker 1: I'm not going to give you because it's I want 455 00:27:32,920 --> 00:27:35,240 Speaker 1: you to find it in the book. But I've I've 456 00:27:35,400 --> 00:27:38,040 Speaker 1: talked about it many times, but you gotta read the book. 457 00:27:38,400 --> 00:27:41,359 Speaker 1: It's just one of the greatest. If you're a runner again, 458 00:27:41,400 --> 00:27:45,040 Speaker 1: I'll leave with that. Um, and you're wondering about, you know, 459 00:27:45,680 --> 00:27:51,120 Speaker 1: training modalities, equipment, nutrition, Um, this is the book. This 460 00:27:51,200 --> 00:27:53,800 Speaker 1: is one of the best. All right, we move on. 461 00:27:54,440 --> 00:27:57,480 Speaker 1: How many times do I talk about the Blue zones? 462 00:27:57,600 --> 00:28:02,440 Speaker 1: Because this is just one of the smartest books if 463 00:28:02,440 --> 00:28:06,080 Speaker 1: you're truly looking. How many times have I said, if 464 00:28:06,080 --> 00:28:08,639 Speaker 1: you want to achieve something, find someone who has done it, 465 00:28:09,240 --> 00:28:12,360 Speaker 1: and then do what they do. And if this isn't 466 00:28:12,400 --> 00:28:16,400 Speaker 1: the book that exactly goes to that sentiment, I don't 467 00:28:16,440 --> 00:28:18,680 Speaker 1: know what it is. So what does the blue zones mean? Well, 468 00:28:19,280 --> 00:28:22,919 Speaker 1: researcher was looking at was researching places in the world 469 00:28:23,280 --> 00:28:27,119 Speaker 1: where the world's longest lived cultures, where people live the longest, 470 00:28:27,200 --> 00:28:29,920 Speaker 1: and he was circling with a blue pen these areas 471 00:28:30,760 --> 00:28:34,560 Speaker 1: and he had a handful and that's what this books about. 472 00:28:35,359 --> 00:28:39,080 Speaker 1: Dan Buttner b u E. T. T n e R 473 00:28:39,280 --> 00:28:43,240 Speaker 1: is the author. He is a National Geographic explorer, a writer, 474 00:28:43,360 --> 00:28:47,440 Speaker 1: and the founder of Quest Network Incorporated. His two thousand 475 00:28:47,480 --> 00:28:50,800 Speaker 1: and five cover story for National Geographic Magazine, Secrets of 476 00:28:50,880 --> 00:28:54,440 Speaker 1: Living Longer, was a finalist for the National Magazine Award. 477 00:28:55,760 --> 00:29:00,520 Speaker 1: This book is just has to be up there. If 478 00:29:00,520 --> 00:29:02,720 Speaker 1: you're into health and wellness, you have to read this book. 479 00:29:02,760 --> 00:29:08,840 Speaker 1: And because it's about moderation, it's about movement. They don't 480 00:29:08,840 --> 00:29:11,760 Speaker 1: go to the gym, they do drink wine, they don't 481 00:29:11,760 --> 00:29:17,360 Speaker 1: exclude food groups. Social connections are a huge part, and 482 00:29:17,440 --> 00:29:20,640 Speaker 1: that is one of the most incredible things of this 483 00:29:20,680 --> 00:29:25,080 Speaker 1: book is not only are you learning exactly what these 484 00:29:25,120 --> 00:29:30,360 Speaker 1: people do and and the the correlations, like, okay, what 485 00:29:30,440 --> 00:29:33,520 Speaker 1: do the people in one blue zone do that the 486 00:29:33,560 --> 00:29:36,640 Speaker 1: people and the others do. Where where's the overlap? And 487 00:29:36,680 --> 00:29:39,400 Speaker 1: there's incredible overlap. And that's the takeaway and that's the 488 00:29:39,400 --> 00:29:43,080 Speaker 1: final chapter. So in this book he visits locations where 489 00:29:43,080 --> 00:29:46,480 Speaker 1: people are living the longest, healthiest lives anywhere on the planet. 490 00:29:46,920 --> 00:29:48,600 Speaker 1: And the coolest thing is I was just saying, is 491 00:29:48,760 --> 00:29:53,600 Speaker 1: you will learn how to immediately incorporate these lessons into 492 00:29:53,680 --> 00:29:57,240 Speaker 1: your life to make a change. As you're reading the book, 493 00:29:57,280 --> 00:30:00,000 Speaker 1: you'll start to make the changes. Any of those change 494 00:30:00,120 --> 00:30:03,479 Speaker 1: is most of all of those changes I've talked about before. Alright, 495 00:30:03,680 --> 00:30:07,400 Speaker 1: blue zones, the blue zones. Lessons for living longer from 496 00:30:07,400 --> 00:30:11,719 Speaker 1: the people who have lived the longest. Dan Buttner, all right, 497 00:30:12,200 --> 00:30:15,720 Speaker 1: uh number eight two to go, two to go on 498 00:30:16,040 --> 00:30:19,520 Speaker 1: eating meat, the truth about its production and the ethics 499 00:30:19,600 --> 00:30:22,960 Speaker 1: of eating it. Now we're getting in the little controversial 500 00:30:23,000 --> 00:30:28,080 Speaker 1: area a little bit. This is Murdock Books. I'm not finished. 501 00:30:28,120 --> 00:30:32,160 Speaker 1: I'm halfway through it. It's a tough read. So there's 502 00:30:32,200 --> 00:30:34,920 Speaker 1: a lot on should you eat me? Should you not 503 00:30:35,040 --> 00:30:38,080 Speaker 1: eat meat? There's a lot of Netflix documentaries out there. 504 00:30:38,080 --> 00:30:41,600 Speaker 1: There's a lot of misinformation out there. So I'm reading 505 00:30:41,640 --> 00:30:44,280 Speaker 1: these books. Who is Matthew Evans? Who is the writer? 506 00:30:44,360 --> 00:30:47,360 Speaker 1: That is super important? Matthew Evans gonna read his bio. 507 00:30:47,480 --> 00:30:50,080 Speaker 1: Is a former chef and food critic and he's now 508 00:30:50,120 --> 00:30:54,840 Speaker 1: a Tasmanian smallholder, restaurant tour and food activist. He raises pigs, 509 00:30:54,880 --> 00:30:58,800 Speaker 1: milks cows, tends a garden, runs a farm restaurant, and 510 00:30:58,840 --> 00:31:01,960 Speaker 1: teaches from Fat Pig Farm. He is the star of 511 00:31:02,000 --> 00:31:05,640 Speaker 1: the long running SPS TV show The Gourmet Farmer, as 512 00:31:05,640 --> 00:31:08,760 Speaker 1: well as food documentaries What's the Catch and For the 513 00:31:08,800 --> 00:31:11,640 Speaker 1: Love of Meat. He's the author of twelve books, including 514 00:31:11,680 --> 00:31:16,280 Speaker 1: the authoritative and internationally best selling Real Food Companion and 515 00:31:16,320 --> 00:31:20,480 Speaker 1: The Gourmet Farmer Deli Book, as well as his autobiography 516 00:31:20,600 --> 00:31:23,320 Speaker 1: Never Ordered Chicken on a Monday, followed by The Dirty Chef. 517 00:31:23,720 --> 00:31:26,120 Speaker 1: So he goes into this so he he's a chef 518 00:31:26,160 --> 00:31:28,760 Speaker 1: and he's also a farmer, so he has seen the 519 00:31:28,800 --> 00:31:32,360 Speaker 1: meat side from all angles he's been and is full 520 00:31:32,400 --> 00:31:35,960 Speaker 1: in it. And it's a really tough read because he 521 00:31:36,040 --> 00:31:40,440 Speaker 1: goes to the slaughterhouses and in graphic detail he talks 522 00:31:40,480 --> 00:31:44,240 Speaker 1: about all that stuff. And like I said, I'm halfway 523 00:31:44,240 --> 00:31:47,440 Speaker 1: through the book and it's it's brutal. And the one 524 00:31:47,520 --> 00:31:49,160 Speaker 1: term I'm just gonna give you, and I'm gonna leave 525 00:31:49,160 --> 00:31:56,760 Speaker 1: that at this that he uses is ethical carnivore. Ethical carnivore. 526 00:31:57,960 --> 00:32:00,200 Speaker 1: So I don't want to get too much you know 527 00:32:00,280 --> 00:32:02,600 Speaker 1: this right now, but yes, and many of those books 528 00:32:02,600 --> 00:32:06,880 Speaker 1: that are about not eating meat and all that kind 529 00:32:06,920 --> 00:32:10,640 Speaker 1: of stuff, I have them all in my library as well. Um, 530 00:32:10,680 --> 00:32:13,920 Speaker 1: and there's a lot to that. And actually Matt Fitzgerald's 531 00:32:13,960 --> 00:32:17,240 Speaker 1: talks about that in diet cults as well, and we 532 00:32:17,240 --> 00:32:19,520 Speaker 1: should eat less meat just gonna of course, the science 533 00:32:19,520 --> 00:32:21,280 Speaker 1: says that we should eat less meat. But if you 534 00:32:21,280 --> 00:32:23,200 Speaker 1: look at the Blue Zones, people who live the longest, 535 00:32:23,400 --> 00:32:26,360 Speaker 1: they eat meat, but very infrequently and higher qualities and 536 00:32:26,400 --> 00:32:29,160 Speaker 1: smaller portions. So I'm gonna leave it at that. And 537 00:32:29,200 --> 00:32:31,080 Speaker 1: that's why you take, or I take things like the 538 00:32:31,080 --> 00:32:35,160 Speaker 1: Blue Zones and on eating Meat and why calories matter, 539 00:32:35,760 --> 00:32:38,320 Speaker 1: and all of these books, and you start to say, Okay, 540 00:32:38,880 --> 00:32:40,480 Speaker 1: what are people doing that are living to be a 541 00:32:40,520 --> 00:32:43,800 Speaker 1: hundred and nine? What does science say about this? What 542 00:32:44,000 --> 00:32:47,640 Speaker 1: is the ethically appropriate right thing for me to do? 543 00:32:48,000 --> 00:32:50,120 Speaker 1: And then you balance all that and that's why these 544 00:32:50,120 --> 00:32:53,640 Speaker 1: books are all over the place as far as there 545 00:32:54,360 --> 00:32:58,720 Speaker 1: subject matter. Okay, number nine, this may not come as 546 00:32:58,760 --> 00:33:01,240 Speaker 1: a surprise, but I have to throw it in there 547 00:33:01,240 --> 00:33:06,080 Speaker 1: with good with good intentions. Uh. The micro workout Plan 548 00:33:06,160 --> 00:33:08,800 Speaker 1: Get the body you want without the gym in fifteen 549 00:33:08,800 --> 00:33:13,560 Speaker 1: minutes or less a day, Sterling Press years. Truly, this 550 00:33:13,640 --> 00:33:17,200 Speaker 1: is my newest book. Now. I have others. I really 551 00:33:17,200 --> 00:33:20,840 Speaker 1: wanted to throw some of them into but uh, I 552 00:33:20,880 --> 00:33:24,440 Speaker 1: didn't leave it at that. Uh. This one helps you though, 553 00:33:25,040 --> 00:33:29,240 Speaker 1: so this book has all of my philosophy, and I 554 00:33:29,320 --> 00:33:32,720 Speaker 1: go into everything we talked about here and all those books, 555 00:33:32,760 --> 00:33:37,000 Speaker 1: actually the first eight, they're all within my book because 556 00:33:37,520 --> 00:33:40,800 Speaker 1: you know, my philosophy is based on all of that stuff. 557 00:33:41,480 --> 00:33:45,480 Speaker 1: But again, my philosophy I've been doing for forty odd years, 558 00:33:45,520 --> 00:33:48,160 Speaker 1: almost from since I was a kid. I've always followed 559 00:33:48,200 --> 00:33:51,160 Speaker 1: the same basic premise and that's what this book's about. 560 00:33:51,320 --> 00:33:54,000 Speaker 1: So it's shorter workouts. Yes, there are five minute workouts 561 00:33:54,000 --> 00:33:56,680 Speaker 1: at the back, thirty different workouts. You can choose to 562 00:33:56,720 --> 00:33:59,720 Speaker 1: do five minutes, you can do twenty five minutes. But 563 00:33:59,800 --> 00:34:02,560 Speaker 1: my point, as you've heard on so many of my podcasts, 564 00:34:02,920 --> 00:34:04,880 Speaker 1: as minutes matter. You don't have to go to the gym, 565 00:34:04,920 --> 00:34:06,920 Speaker 1: you don't have to do an hour. And yes, that's 566 00:34:06,960 --> 00:34:09,240 Speaker 1: the major takeaway from this book. But I have success 567 00:34:09,280 --> 00:34:12,879 Speaker 1: Stories is one of the greatest ways to learn. Three 568 00:34:12,960 --> 00:34:15,400 Speaker 1: or four of my most successful clients back when I 569 00:34:15,440 --> 00:34:20,120 Speaker 1: was training as a personal trainer amazing so male and female, 570 00:34:20,560 --> 00:34:23,680 Speaker 1: different goals that they had. And I talked about the 571 00:34:23,719 --> 00:34:26,560 Speaker 1: five components of fitness, talk about the Fountain of youth, 572 00:34:27,160 --> 00:34:31,439 Speaker 1: and I talked about like spark, how fitness, how exercises, 573 00:34:31,520 --> 00:34:34,239 Speaker 1: so much more than that scale. So I take all 574 00:34:34,280 --> 00:34:38,920 Speaker 1: the eight books that came you know before, my suggestion 575 00:34:38,960 --> 00:34:42,000 Speaker 1: for the micro workout plan and how it relates to 576 00:34:42,880 --> 00:34:45,719 Speaker 1: what we're talking about. So there you go, the micro 577 00:34:45,760 --> 00:34:47,799 Speaker 1: workout plan, get the body you want without the gym 578 00:34:47,840 --> 00:34:51,440 Speaker 1: in fifteen minutes or less a day. It comes out 579 00:34:52,040 --> 00:34:55,040 Speaker 1: as um recording this in a couple of days, but 580 00:34:55,080 --> 00:34:58,400 Speaker 1: you can preorder it and super helpful, especially in today's 581 00:34:58,440 --> 00:35:01,080 Speaker 1: climate of more people to never working out at home 582 00:35:01,480 --> 00:35:04,080 Speaker 1: less equipment. And that's one thing too, by the way. 583 00:35:04,120 --> 00:35:07,280 Speaker 1: Lots of body weight, mostly body weight, and dumbbells and 584 00:35:07,280 --> 00:35:09,319 Speaker 1: and you can do just about everything you need to 585 00:35:09,320 --> 00:35:11,279 Speaker 1: do with that. Of course you can use more, but 586 00:35:11,360 --> 00:35:14,520 Speaker 1: when you're working at home and when minutes matter, we're 587 00:35:14,560 --> 00:35:17,440 Speaker 1: gonna keep it simple. And the simple stuff is what works. 588 00:35:18,320 --> 00:35:21,439 Speaker 1: And there you have it. Let me go back one 589 00:35:21,560 --> 00:35:25,479 Speaker 1: final time in case you're just suddenly grabbing a pen. 590 00:35:26,120 --> 00:35:34,480 Speaker 1: Why calories count? Awesome? The Hungry Brain, diet cults, spark 591 00:35:36,360 --> 00:35:44,400 Speaker 1: Endure running with the Kenyans, the Blue Zones on eating meat, 592 00:35:45,840 --> 00:35:48,760 Speaker 1: and the micro workout plan. That is a great mix, 593 00:35:49,120 --> 00:35:51,520 Speaker 1: is a phenomenal mix. If I do say so myself. 594 00:35:52,440 --> 00:35:56,680 Speaker 1: You start with that you get through those books, you're 595 00:35:56,719 --> 00:35:59,680 Speaker 1: gonna be a better person. You're gonna be a better person, 596 00:35:59,680 --> 00:36:04,799 Speaker 1: You're gonn have knowledge, you're gonna be armed with so 597 00:36:04,840 --> 00:36:08,000 Speaker 1: many different ways to change your life immediately for the better. 598 00:36:08,560 --> 00:36:11,360 Speaker 1: And two, as I said with the book Spark, to 599 00:36:11,400 --> 00:36:14,160 Speaker 1: make you feel better about all those workouts you're doing 600 00:36:15,000 --> 00:36:19,040 Speaker 1: and movement you're doing and not feel guilty about not 601 00:36:19,120 --> 00:36:22,560 Speaker 1: going to the gym for an hour or doing extreme workouts, 602 00:36:23,280 --> 00:36:27,080 Speaker 1: excessive moderation. Kind of what all these books are about too. 603 00:36:27,640 --> 00:36:31,080 Speaker 1: But all the benefits that we just I do but 604 00:36:31,880 --> 00:36:35,080 Speaker 1: aren't talked about enough, especially by the media. And let 605 00:36:35,080 --> 00:36:37,520 Speaker 1: me just I kind of feel obligated to say this 606 00:36:38,280 --> 00:36:41,439 Speaker 1: as I'm putting together this list. There's not The book 607 00:36:41,440 --> 00:36:45,160 Speaker 1: publishing industry is really tough. That's my The Micro Workout 608 00:36:45,160 --> 00:36:47,480 Speaker 1: Plan is my sixth book, and I feel so fortunate 609 00:36:47,719 --> 00:36:50,840 Speaker 1: and work my butt off to get these books published 610 00:36:50,880 --> 00:36:54,120 Speaker 1: and talk about not taking no for an answer, but 611 00:36:54,160 --> 00:36:57,799 Speaker 1: it's really hard because I'm not going to defend them. 612 00:36:57,800 --> 00:37:01,440 Speaker 1: The book publishing world wants those diet books, and they 613 00:37:01,480 --> 00:37:04,160 Speaker 1: want the weight loss and they want the quick fix. 614 00:37:05,320 --> 00:37:07,880 Speaker 1: I think I said it on a prior podcast excessive moderation. 615 00:37:07,880 --> 00:37:09,239 Speaker 1: I wanted that to be the title of one of 616 00:37:09,239 --> 00:37:14,000 Speaker 1: my books, and they're like, that's horrible, like horrible. Now 617 00:37:14,040 --> 00:37:17,160 Speaker 1: I get it. But my point is that there's a 618 00:37:17,160 --> 00:37:18,600 Speaker 1: lot of books out there that are just going to 619 00:37:18,680 --> 00:37:22,920 Speaker 1: confuse you. And so when you find the books, as 620 00:37:22,960 --> 00:37:28,319 Speaker 1: I've said, that are really powerful and have great information, 621 00:37:29,120 --> 00:37:31,520 Speaker 1: you mark those up, you underline those, you highlight those, 622 00:37:31,560 --> 00:37:33,920 Speaker 1: you dog your the pages, you write things down, you 623 00:37:33,920 --> 00:37:37,720 Speaker 1: put it on your wall, and you implement them. Because 624 00:37:38,120 --> 00:37:41,720 Speaker 1: the book publishing industry needs to make money too, and 625 00:37:42,440 --> 00:37:44,120 Speaker 1: it's a good and bad thing when it comes to 626 00:37:44,200 --> 00:37:46,680 Speaker 1: diet and exercise. UM. I don't leave it at that. 627 00:37:47,160 --> 00:37:50,280 Speaker 1: So I hope you enjoyed this. I will do it again. 628 00:37:50,320 --> 00:37:53,480 Speaker 1: There are more, but as I just said, these are 629 00:37:53,560 --> 00:37:57,160 Speaker 1: phenomenal books to get you started. Great writers, all of them, 630 00:37:57,640 --> 00:37:59,840 Speaker 1: and you know, start with what you're into. But also 631 00:38:00,000 --> 00:38:04,080 Speaker 1: fill those gaps, as I said, fill those gaps. And 632 00:38:05,640 --> 00:38:08,200 Speaker 1: if you have a bias, if you don't agree with something, 633 00:38:08,239 --> 00:38:11,280 Speaker 1: read that book, read that book. We need both sides, 634 00:38:11,400 --> 00:38:15,880 Speaker 1: especially in today's climate. I read everything I can't talk about, 635 00:38:16,440 --> 00:38:18,479 Speaker 1: you know, I can't base my opinion if I don't 636 00:38:18,600 --> 00:38:21,200 Speaker 1: have a truly balanced and and you need to see 637 00:38:21,200 --> 00:38:25,719 Speaker 1: both sides. It's just so not there today enough. Thank 638 00:38:25,760 --> 00:38:28,840 Speaker 1: you for listening. If you have not yet rated the show, 639 00:38:29,040 --> 00:38:32,160 Speaker 1: please do so. I need need those ratings. It's super helpful, 640 00:38:32,640 --> 00:38:35,160 Speaker 1: and I thank you. If you have already comments, you 641 00:38:35,160 --> 00:38:36,960 Speaker 1: can leave those if you have a place to do 642 00:38:37,000 --> 00:38:40,239 Speaker 1: so where you are listening. Tom h Fit is both 643 00:38:40,280 --> 00:38:43,919 Speaker 1: my Instagram and my Twitter accounts. You can follow me there, 644 00:38:43,920 --> 00:38:47,960 Speaker 1: ask me questions, comment hashtag Fitness Disrupted on any social 645 00:38:48,000 --> 00:38:50,239 Speaker 1: media posts that you want me to see, and thank 646 00:38:50,280 --> 00:38:52,680 Speaker 1: you for doing that as well. And yeah, if you 647 00:38:52,719 --> 00:38:54,680 Speaker 1: want to you know the micro workout plan, I gotta 648 00:38:54,920 --> 00:38:58,879 Speaker 1: you know, selfless self promotion. But if you enjoy the show, 649 00:38:58,880 --> 00:39:01,799 Speaker 1: you're gonna enjoy that book and the workouts especially as well. 650 00:39:02,520 --> 00:39:05,080 Speaker 1: And just remember, and these books all go to what 651 00:39:05,200 --> 00:39:08,000 Speaker 1: I say at the end of every show, and and 652 00:39:08,239 --> 00:39:11,240 Speaker 1: Stephen Gulliona's book The Hungry Brain. We are in control 653 00:39:11,239 --> 00:39:17,239 Speaker 1: of three things, how much we move, what we literally 654 00:39:17,320 --> 00:39:22,200 Speaker 1: put into our mouths, and as these books talk about 655 00:39:23,480 --> 00:39:31,000 Speaker 1: our thoughts, our beliefs, our attitudes, and that is awesome. 656 00:39:31,960 --> 00:39:35,880 Speaker 1: I'm Tom Holland this is Fitness Disrupted. Believe in yourself. 657 00:39:42,840 --> 00:39:46,440 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 658 00:39:46,520 --> 00:39:49,319 Speaker 1: more podcasts from my heart Radio, visit the i heart 659 00:39:49,400 --> 00:39:52,839 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 660 00:39:52,840 --> 00:39:53,640 Speaker 1: favorite shows.