1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,360 --> 00:00:14,520 Speaker 1: I am Tom Holland, and this is Fitness Disrupted the 3 00:00:14,680 --> 00:00:18,720 Speaker 1: Dell boof Illusion where the Dell Boof effect. How many 4 00:00:18,760 --> 00:00:21,159 Speaker 1: of you know what that is and how many of 5 00:00:21,200 --> 00:00:24,200 Speaker 1: you know how you can use it to help you 6 00:00:24,720 --> 00:00:27,400 Speaker 1: with your healthy eating? And I'm gonna give you one 7 00:00:27,400 --> 00:00:30,240 Speaker 1: study that says no. I'm gonna give you one study 8 00:00:30,280 --> 00:00:33,600 Speaker 1: that says yes, and you can decide what you believe. 9 00:00:33,640 --> 00:00:35,839 Speaker 1: And I'm going to break them down and simplify it 10 00:00:35,880 --> 00:00:38,280 Speaker 1: as I do here on the show. And we're gonna 11 00:00:38,360 --> 00:00:41,880 Speaker 1: use some common sense as we should to make sense 12 00:00:42,560 --> 00:00:46,720 Speaker 1: of the studies and the headlines. And yes, the simple 13 00:00:46,800 --> 00:00:50,760 Speaker 1: ways you can make small changes and in this case 14 00:00:51,120 --> 00:00:55,560 Speaker 1: use smaller plates, bowls, and utensils to help you with 15 00:00:55,720 --> 00:00:59,960 Speaker 1: your exercise and nutrition plan. And before I tell you 16 00:01:00,120 --> 00:01:02,959 Speaker 1: what the Dell Booth effect, if you don't know, let 17 00:01:02,960 --> 00:01:06,319 Speaker 1: me just say that years ago I went out and 18 00:01:06,400 --> 00:01:09,520 Speaker 1: bought small plates, bowls, and utensils and it drove my 19 00:01:09,560 --> 00:01:12,600 Speaker 1: wife nuts and we actually had it out about it, 20 00:01:12,640 --> 00:01:15,080 Speaker 1: and she said, no, she didn't like them. She threw 21 00:01:15,160 --> 00:01:17,520 Speaker 1: some of them away, as as she tends to do. 22 00:01:18,480 --> 00:01:22,000 Speaker 1: But eventually I explained it to her and I showed 23 00:01:22,040 --> 00:01:25,040 Speaker 1: it to her, and it was primarily for my two boys, 24 00:01:25,120 --> 00:01:29,280 Speaker 1: but her and myself as well. And here's why. So 25 00:01:29,360 --> 00:01:33,640 Speaker 1: the dell boof illusion. It predicts that people will identify 26 00:01:33,760 --> 00:01:37,920 Speaker 1: sizes differently when they are placed within a large or 27 00:01:38,080 --> 00:01:42,240 Speaker 1: small object, a larger or smaller object. Okay, it's a 28 00:01:42,319 --> 00:01:46,080 Speaker 1: visual thing, so it's a classic experiment that shows that 29 00:01:46,200 --> 00:01:49,600 Speaker 1: people perceive and they used generally a black circle in 30 00:01:49,600 --> 00:01:53,720 Speaker 1: this experiment, a similar black circle to be smaller when 31 00:01:53,720 --> 00:01:57,520 Speaker 1: it is within a larger circle than when it is 32 00:01:57,680 --> 00:02:03,080 Speaker 1: within a smaller one. You go, big deal, who cares? Well, 33 00:02:03,240 --> 00:02:07,400 Speaker 1: let's start thinking. Picture a huge plate with half of 34 00:02:07,440 --> 00:02:10,320 Speaker 1: it covered by food, and then picture a much smaller 35 00:02:10,360 --> 00:02:14,520 Speaker 1: plate filled with that same amount of food. This is, 36 00:02:14,840 --> 00:02:19,920 Speaker 1: according to studies and common sense, a pretty smart potential 37 00:02:19,960 --> 00:02:24,919 Speaker 1: tool for you to use every single day to help 38 00:02:25,000 --> 00:02:30,480 Speaker 1: you with your healthy eating and especially portion sizes, which 39 00:02:30,960 --> 00:02:33,800 Speaker 1: at the end of the day, we want quality, but 40 00:02:33,919 --> 00:02:37,520 Speaker 1: it's calories in and out, and people are taking in 41 00:02:37,560 --> 00:02:41,680 Speaker 1: an insane amount of calories when they are overeating. So 42 00:02:42,440 --> 00:02:45,880 Speaker 1: this del Bouef effect can be used in such a 43 00:02:45,919 --> 00:02:50,120 Speaker 1: powerful way to help you not only eat less but 44 00:02:50,320 --> 00:02:55,000 Speaker 1: feel satiated because people don't realize that the sense of 45 00:02:55,080 --> 00:02:58,600 Speaker 1: sight sure smell is important. But when you sit down 46 00:02:58,720 --> 00:03:04,680 Speaker 1: to eat, the sense of sight is incredibly important into 47 00:03:04,919 --> 00:03:09,320 Speaker 1: your brain deciding is that enough it? Do I need more? 48 00:03:10,080 --> 00:03:13,000 Speaker 1: Is that going to fill me up? Your brain is 49 00:03:13,080 --> 00:03:16,800 Speaker 1: taking in that food, sure sense of smell, yes, but 50 00:03:16,960 --> 00:03:21,120 Speaker 1: site is so important. All right. So a recent study 51 00:03:21,200 --> 00:03:26,399 Speaker 1: came out Appetite. It's the journal two eighteen, and the 52 00:03:26,440 --> 00:03:29,639 Speaker 1: headline is smaller plates don't help you eat less when 53 00:03:29,639 --> 00:03:33,440 Speaker 1: you're hungry, research finds, And it goes on to say, 54 00:03:33,440 --> 00:03:36,960 Speaker 1: the first study to examine how food deprivation affects relative 55 00:03:37,000 --> 00:03:41,600 Speaker 1: perception of food debunks old debunks old weight loss diet theory. 56 00:03:41,680 --> 00:03:46,119 Speaker 1: Now what I find completely problematic with that is, let's 57 00:03:46,160 --> 00:03:53,240 Speaker 1: pull out these words people, when you're hungry, deprivation diet. Okay, So, 58 00:03:53,560 --> 00:03:57,440 Speaker 1: once again, as so commonly happens, and I have to 59 00:03:57,480 --> 00:04:00,720 Speaker 1: do the shows about all of these topics. They take things, 60 00:04:01,120 --> 00:04:08,000 Speaker 1: they take concepts, and they smash them together. So deprivation, 61 00:04:08,760 --> 00:04:12,360 Speaker 1: so we're gonna talk about real quickly intermittent fasting and 62 00:04:12,400 --> 00:04:15,280 Speaker 1: not eating for long amounts of time. And this study 63 00:04:15,480 --> 00:04:17,400 Speaker 1: goes right to that. It's not even that long and 64 00:04:17,440 --> 00:04:21,080 Speaker 1: amount of time. So they're not talking about just smaller 65 00:04:21,120 --> 00:04:25,200 Speaker 1: portions and how the brain. No, they're saying when you're hungry, well, 66 00:04:25,400 --> 00:04:28,359 Speaker 1: let's try not to be hungry. You go back to 67 00:04:28,360 --> 00:04:30,919 Speaker 1: listen to my podcast about how I believe, and the 68 00:04:30,960 --> 00:04:34,400 Speaker 1: research strongly shows we should probably feed ourselves, our body 69 00:04:34,440 --> 00:04:37,520 Speaker 1: and our brains. It's not about deprivation. And only because 70 00:04:37,520 --> 00:04:39,760 Speaker 1: we live in this you know, we have the luxury 71 00:04:39,880 --> 00:04:43,520 Speaker 1: of not eating, do we do that? So let's take 72 00:04:43,560 --> 00:04:45,560 Speaker 1: the word diet out. Let's take the word deprivation out. 73 00:04:45,600 --> 00:04:47,560 Speaker 1: Let's take the word hungry out and see what happens. 74 00:04:47,680 --> 00:04:49,479 Speaker 1: But let's go to the study. Here's the summary of 75 00:04:49,520 --> 00:04:51,560 Speaker 1: that study. So again many of you will just read 76 00:04:51,560 --> 00:04:54,800 Speaker 1: that headline and go okay. So smaller plates doesn't make 77 00:04:54,800 --> 00:04:58,840 Speaker 1: any different, smaller balls, smaller spoons makes no difference. This 78 00:04:59,080 --> 00:05:02,039 Speaker 1: del Booth theory. Who cares? And the summary of this 79 00:05:02,080 --> 00:05:05,360 Speaker 1: study is a new study debunks a popular diet trick 80 00:05:05,480 --> 00:05:09,239 Speaker 1: based on the the dell boof illusion that predicts people 81 00:05:09,279 --> 00:05:12,159 Speaker 1: will identify sizes differently when they are in place with 82 00:05:12,200 --> 00:05:14,560 Speaker 1: a larger or smaller object. And they go on to 83 00:05:14,560 --> 00:05:18,240 Speaker 1: talk about the black circle. Okay, now, so and it 84 00:05:18,279 --> 00:05:21,080 Speaker 1: goes on to say, researchers found that when people are 85 00:05:21,080 --> 00:05:25,200 Speaker 1: food deprived, they're more likely to identify a portion size accurately, 86 00:05:25,480 --> 00:05:29,080 Speaker 1: no matter how it is served. Once again, if you're starving, 87 00:05:29,600 --> 00:05:32,960 Speaker 1: that's a problem. So I get asked almost daily about 88 00:05:32,960 --> 00:05:35,040 Speaker 1: intermittent fasting, and I say, hey, whatever works for you. 89 00:05:35,080 --> 00:05:38,760 Speaker 1: That's my short All diets work, All diets work short term. 90 00:05:39,200 --> 00:05:41,120 Speaker 1: But what are you doing with your health? And are 91 00:05:41,120 --> 00:05:43,600 Speaker 1: you gonna over eat once it? Once it's over, what happens? 92 00:05:44,160 --> 00:05:47,760 Speaker 1: So my goal for myself and my family and anyone 93 00:05:47,800 --> 00:05:51,360 Speaker 1: who wants to listen is to help them learn how 94 00:05:51,400 --> 00:05:56,479 Speaker 1: to eat healthy food frequently. Okay, So here's the other thing. 95 00:05:56,880 --> 00:05:58,880 Speaker 1: So often, So if you look at this study, do 96 00:05:58,920 --> 00:06:01,400 Speaker 1: you know what they used as the food? I find 97 00:06:01,400 --> 00:06:05,680 Speaker 1: this hysterical. Did they use vegetables? Did they use peas? 98 00:06:05,960 --> 00:06:09,320 Speaker 1: Did they use fruit? No? You know what they used? Pizza? 99 00:06:09,960 --> 00:06:12,560 Speaker 1: Do you think you don't know the size of a 100 00:06:12,560 --> 00:06:16,400 Speaker 1: piece of pizza or do you think that is confusing? No? Pizza, 101 00:06:16,600 --> 00:06:21,680 Speaker 1: a round pizza. That was the food used in this study. 102 00:06:21,760 --> 00:06:24,520 Speaker 1: So this is why my job is to look at 103 00:06:24,560 --> 00:06:27,800 Speaker 1: these studies and and to dig a little deeper than 104 00:06:28,040 --> 00:06:30,040 Speaker 1: you know the average person who doesn't even read the 105 00:06:30,040 --> 00:06:33,840 Speaker 1: studies to begin with. But pizza, Are you kidding me? 106 00:06:34,680 --> 00:06:37,400 Speaker 1: We know exactly what a small medium in large pizza 107 00:06:37,400 --> 00:06:39,720 Speaker 1: looks like. We know exactly what half a piece of 108 00:06:39,760 --> 00:06:44,640 Speaker 1: pizza looks like. So I find it incredibly problematic that 109 00:06:44,800 --> 00:06:48,920 Speaker 1: the food they used was pizza. Uh. I can confuse 110 00:06:48,960 --> 00:06:53,720 Speaker 1: you more with a serving of broccoli or you know, 111 00:06:53,960 --> 00:06:57,279 Speaker 1: rice on a smaller plate than I can with a pizza. 112 00:06:57,520 --> 00:07:00,400 Speaker 1: I think we pretty much know. But at the time 113 00:07:00,400 --> 00:07:03,800 Speaker 1: you're five years old what a slice of pizza or 114 00:07:04,440 --> 00:07:07,400 Speaker 1: a whole pizza looks like. All right, so there you go. 115 00:07:07,760 --> 00:07:11,080 Speaker 1: So then there is this, Oh my gosh, this is 116 00:07:11,120 --> 00:07:14,240 Speaker 1: such an interesting study, So the one I pulled for 117 00:07:14,280 --> 00:07:16,840 Speaker 1: you because I love it on so many levels. First 118 00:07:16,840 --> 00:07:20,760 Speaker 1: of all, just the title itself, ice Cream Illusions, Bowls, 119 00:07:20,800 --> 00:07:24,880 Speaker 1: spoons and self served portion Sizes. Okay. This was the 120 00:07:24,920 --> 00:07:28,640 Speaker 1: American Journal of Preventative Medicine two thousand six. Now listen 121 00:07:28,640 --> 00:07:32,080 Speaker 1: to this, listen to this really interesting study. Okay. The 122 00:07:32,080 --> 00:07:34,920 Speaker 1: colleagues of a well known nutritionists were invited to celebrate 123 00:07:35,360 --> 00:07:38,440 Speaker 1: his success at an ice cream social eighty five nutrition 124 00:07:38,480 --> 00:07:42,960 Speaker 1: experts showed up. The researchers randomly assigned partygoers to either 125 00:07:43,000 --> 00:07:47,280 Speaker 1: receive a small seventeen ounce or larger bowl thirty four 126 00:07:47,320 --> 00:07:51,840 Speaker 1: ounces double, and either a smaller or larger ice cream 127 00:07:51,840 --> 00:07:55,240 Speaker 1: scooper two ounces versus three ounces. At the end, the 128 00:07:55,240 --> 00:07:58,320 Speaker 1: participants filled out a survey while the researchers weighed how 129 00:07:58,440 --> 00:08:01,200 Speaker 1: much they had put in their bowls. Okay, by the 130 00:08:01,280 --> 00:08:03,920 Speaker 1: end of the party, all but three participants had finished 131 00:08:03,960 --> 00:08:07,960 Speaker 1: their ice cream. Here's what's amazing. The researchers found that 132 00:08:08,080 --> 00:08:12,120 Speaker 1: participants with larger bowls e more ice cream than those 133 00:08:12,120 --> 00:08:16,080 Speaker 1: with the smaller The people who had larger spoons portioned 134 00:08:16,200 --> 00:08:20,040 Speaker 1: serving spoons, the scoops portioned and served themselves and eight 135 00:08:21,280 --> 00:08:24,560 Speaker 1: more ice cream than those with the smaller spoons, regardless 136 00:08:24,720 --> 00:08:30,239 Speaker 1: of their bull size. And altogether, those people with larger 137 00:08:30,280 --> 00:08:34,040 Speaker 1: bowls and larger spoons fifty more ice cream than people 138 00:08:34,200 --> 00:08:38,040 Speaker 1: with smaller bulls and smaller spoons. Okay, and here's what's amazing. 139 00:08:38,200 --> 00:08:41,439 Speaker 1: All of these people were nutrition experts, and they found 140 00:08:41,480 --> 00:08:45,240 Speaker 1: at the end that none were aware of the experiment. Okay, 141 00:08:45,280 --> 00:08:48,040 Speaker 1: so the people with the the nutrition experts with the 142 00:08:48,080 --> 00:08:51,640 Speaker 1: smaller bulls believed they had served themselves more ice cream 143 00:08:51,920 --> 00:08:56,040 Speaker 1: than those with the bigger bulls. Okay, so we got 144 00:08:56,040 --> 00:08:58,600 Speaker 1: two studies here. Is it the be all end all? 145 00:08:58,679 --> 00:09:01,320 Speaker 1: Of course not, And that's what really drives me kind 146 00:09:01,320 --> 00:09:04,360 Speaker 1: of crazy about the first one debunks Can one study 147 00:09:04,480 --> 00:09:08,360 Speaker 1: debunk anything? Uh No, we need many now, I don't 148 00:09:08,400 --> 00:09:11,559 Speaker 1: have ten hours to go through, you know, fifty studies, 149 00:09:12,080 --> 00:09:15,600 Speaker 1: but food for thought, pun intended. And then let's take 150 00:09:15,640 --> 00:09:19,920 Speaker 1: common sense. Do you think that serving in smaller bowls, 151 00:09:20,000 --> 00:09:24,320 Speaker 1: using smaller spoons, smaller plates would have the opposite effect? 152 00:09:24,600 --> 00:09:27,200 Speaker 1: Here's where common sense is so often left out of 153 00:09:28,000 --> 00:09:32,480 Speaker 1: exercise and nutrition common sense. Is there any study that 154 00:09:32,520 --> 00:09:34,360 Speaker 1: shows I'm gonna use small plates, I'm probably gonna go 155 00:09:34,360 --> 00:09:38,000 Speaker 1: back three times? You could, you're more likely not to. 156 00:09:38,320 --> 00:09:40,120 Speaker 1: And I want you to just do that experiment or 157 00:09:40,160 --> 00:09:41,959 Speaker 1: pull it up online. Take a look at a video. 158 00:09:42,280 --> 00:09:46,640 Speaker 1: The difference between seeing the same amount of food on 159 00:09:46,720 --> 00:09:49,840 Speaker 1: a huge plate versus a plate where it fills the 160 00:09:49,840 --> 00:09:52,959 Speaker 1: whole plate. And I can tell you with my inn 161 00:09:53,000 --> 00:09:56,200 Speaker 1: equals too. In other words, my two subjects of my kids, 162 00:09:56,960 --> 00:10:01,000 Speaker 1: I have tiny glasses cut I've told you I just 163 00:10:01,040 --> 00:10:04,440 Speaker 1: did the show on orange juice, Orange juice. Now, if 164 00:10:04,480 --> 00:10:07,120 Speaker 1: I serve that to them in a huge glass, they 165 00:10:07,160 --> 00:10:09,800 Speaker 1: have a totally different take on it. Then when I 166 00:10:09,840 --> 00:10:13,480 Speaker 1: serve it to them in this tiny cup, tiny bowls, 167 00:10:13,920 --> 00:10:17,240 Speaker 1: small spoons. I have been using small spoons my whole 168 00:10:17,280 --> 00:10:21,200 Speaker 1: life and didn't know why, just came naturally to me. 169 00:10:22,080 --> 00:10:24,640 Speaker 1: Whatever that means. But again let's go just to the 170 00:10:24,679 --> 00:10:27,640 Speaker 1: common sense. Of course, this is two studies. And I 171 00:10:27,640 --> 00:10:30,360 Speaker 1: would also argue that the quality of food on that 172 00:10:30,400 --> 00:10:35,280 Speaker 1: plate matters, right pizza. I can't believe that was the food. 173 00:10:35,400 --> 00:10:38,840 Speaker 1: But anyway, so we want quality of food on the 174 00:10:38,840 --> 00:10:44,200 Speaker 1: smaller plates, So take a smaller plate. Don't be hungry. Okay, 175 00:10:44,400 --> 00:10:48,040 Speaker 1: that study said to me more, um, you probably shouldn't 176 00:10:48,040 --> 00:10:51,200 Speaker 1: get hungry, rather than the small plates don't work. How 177 00:10:51,320 --> 00:10:54,120 Speaker 1: is that the takeaway that it's the smaller plates that 178 00:10:54,160 --> 00:10:56,640 Speaker 1: don't work. Now, how about maybe it's the don't be 179 00:10:56,800 --> 00:10:59,839 Speaker 1: hungry part. Don't deprive yourself for a long period of 180 00:10:59,840 --> 00:11:02,760 Speaker 1: time time, so that then, as I say, very scientifically, 181 00:11:02,800 --> 00:11:05,679 Speaker 1: the wheels fall off, as happens for so many people. 182 00:11:05,960 --> 00:11:10,240 Speaker 1: How about we feed ourselves frequently with quality foods. Shockingly, 183 00:11:10,800 --> 00:11:14,960 Speaker 1: that tends to work really well, really long term. So 184 00:11:15,080 --> 00:11:18,600 Speaker 1: complex carbohydrates, lean sources of protein. I say, every time 185 00:11:18,640 --> 00:11:21,040 Speaker 1: I sit down, I think what is my good carb 186 00:11:21,160 --> 00:11:23,920 Speaker 1: what is my good protein? And then third, I'll look 187 00:11:23,960 --> 00:11:27,120 Speaker 1: at facts if I can, and fiber people fill up 188 00:11:27,120 --> 00:11:30,800 Speaker 1: on the fiber satiety, all right, So there it is 189 00:11:30,840 --> 00:11:34,520 Speaker 1: real quickly. I don't think it's gonna hurt, and I 190 00:11:34,559 --> 00:11:39,520 Speaker 1: think it could potentially really help to start eating off 191 00:11:39,600 --> 00:11:44,920 Speaker 1: of smaller plates and using smaller spoons and using smaller cups. 192 00:11:45,320 --> 00:11:48,440 Speaker 1: You know, if I fill up the glass is half empty, 193 00:11:48,480 --> 00:11:51,559 Speaker 1: half full. When it's a huge glass, it looks totally 194 00:11:51,600 --> 00:11:55,640 Speaker 1: different then when it's in a small glass. Common sense 195 00:11:56,160 --> 00:12:02,280 Speaker 1: along with science people RWs my new acronym real world stuff. 196 00:12:02,920 --> 00:12:06,080 Speaker 1: Take the science, take the real world, take common sense. 197 00:12:06,640 --> 00:12:10,240 Speaker 1: That is exactly what Fitness Disrupted is all about. So 198 00:12:11,080 --> 00:12:13,960 Speaker 1: go out and get yourself some small things. Go over's travels. 199 00:12:14,280 --> 00:12:16,160 Speaker 1: That's kept coming to mind as I was preparing for 200 00:12:16,200 --> 00:12:18,760 Speaker 1: this small stuff, and it's kind of fun. Makes it 201 00:12:18,800 --> 00:12:21,160 Speaker 1: tricks of the brain. The brain is a super smart 202 00:12:21,559 --> 00:12:26,000 Speaker 1: and super important part of eating. So let's do what 203 00:12:26,080 --> 00:12:30,720 Speaker 1: we can to convince ourselves that what we're eating is 204 00:12:31,120 --> 00:12:34,640 Speaker 1: more or enough and not less. Put it on a 205 00:12:34,720 --> 00:12:37,959 Speaker 1: huge plate, you're thinking, oh, that's not that bad. All 206 00:12:38,040 --> 00:12:40,880 Speaker 1: right enough. I love this show. This was really fun 207 00:12:41,080 --> 00:12:44,480 Speaker 1: and it's fun to say dell boof so, dell boof effect. 208 00:12:44,520 --> 00:12:47,160 Speaker 1: Hopefully you'll learn something and hopefully you can take this 209 00:12:47,400 --> 00:12:50,480 Speaker 1: along with so many other things on these podcasts and 210 00:12:50,520 --> 00:12:53,920 Speaker 1: start to apply them. And it's small changes, pun intended, 211 00:12:54,200 --> 00:12:57,360 Speaker 1: that make big differences in the long term. Thank you 212 00:12:57,440 --> 00:13:00,800 Speaker 1: for listening. I'm Tom Holland, exercise physiology, a certified sports 213 00:13:00,880 --> 00:13:04,480 Speaker 1: nutritionist and lover of this and everything fitness. I love 214 00:13:04,520 --> 00:13:06,960 Speaker 1: what I do. I love hearing from you as well, 215 00:13:07,000 --> 00:13:09,320 Speaker 1: so please rate the show if you haven't. If you 216 00:13:09,360 --> 00:13:12,480 Speaker 1: did already, thank you, comments, send questions. You can go 217 00:13:12,640 --> 00:13:15,560 Speaker 1: to my website Fitness Disrupted dot com. Email me there. 218 00:13:15,840 --> 00:13:17,360 Speaker 1: There's a place to leave it where you listen to 219 00:13:17,400 --> 00:13:20,360 Speaker 1: the podcast. Do so as well. I often do reader 220 00:13:20,440 --> 00:13:23,960 Speaker 1: mail bag shows. I love the questions, I love interacting, 221 00:13:24,040 --> 00:13:27,400 Speaker 1: so please do so. And my social media tom h 222 00:13:27,440 --> 00:13:30,720 Speaker 1: Fit for Twitter and the same Tom h Fit for Instagram. 223 00:13:30,720 --> 00:13:33,600 Speaker 1: Connect with me there. I really appreciate you listening. Please 224 00:13:33,600 --> 00:13:36,360 Speaker 1: tell a friends share this and when you do social media, 225 00:13:36,480 --> 00:13:40,720 Speaker 1: hashtag fitness disrupted. Let's all connect, Let's all help each other, 226 00:13:41,240 --> 00:13:43,319 Speaker 1: be the best we can be because there's three things 227 00:13:43,400 --> 00:13:46,360 Speaker 1: we can control in our lives, how much we move, 228 00:13:47,080 --> 00:13:50,120 Speaker 1: what we put into our mouths, and our attitudes. And 229 00:13:50,240 --> 00:13:56,120 Speaker 1: those three things, people are incredible. I'm Tom Holland. Believe 230 00:13:56,160 --> 00:14:04,080 Speaker 1: in Yourself. M H. Fitness Disrupted is a production of 231 00:14:04,160 --> 00:14:07,559 Speaker 1: I Heart Radio. For more podcasts from my heart Radio, 232 00:14:07,960 --> 00:14:11,400 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 233 00:14:11,440 --> 00:14:12,960 Speaker 1: you listen to your favorite shows.