1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,280 --> 00:00:15,360 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Back 3 00:00:15,400 --> 00:00:18,360 Speaker 1: when I played high school football, we used to do 4 00:00:18,440 --> 00:00:22,240 Speaker 1: a drill. Many of you are, I am sure familiar 5 00:00:22,280 --> 00:00:25,360 Speaker 1: with it. You did it in sports, you do it 6 00:00:25,440 --> 00:00:30,159 Speaker 1: now in your workout routine, your group fitness classes, you 7 00:00:30,240 --> 00:00:33,840 Speaker 1: do it with your online trainer, and it is leg 8 00:00:33,920 --> 00:00:37,720 Speaker 1: lifts goes by many different names. In football, we would 9 00:00:37,760 --> 00:00:39,960 Speaker 1: call it the six inches drill, right because you would 10 00:00:40,640 --> 00:00:44,240 Speaker 1: lie on your back, hands at your sides and raise 11 00:00:44,320 --> 00:00:48,840 Speaker 1: your straight legs six inches off the ground and variations 12 00:00:48,840 --> 00:00:51,080 Speaker 1: where you're not only held it six inches. Then they 13 00:00:51,080 --> 00:00:54,080 Speaker 1: would say open, you'd open your legs, you'd close your legs. 14 00:00:54,400 --> 00:00:55,960 Speaker 1: Sometimes they would tell you to raise it up a 15 00:00:56,000 --> 00:01:00,960 Speaker 1: little bit twelve inches. And they are hard. They are 16 00:01:01,080 --> 00:01:05,920 Speaker 1: really hard. And there are again numerous names for its 17 00:01:05,959 --> 00:01:10,120 Speaker 1: six inches leg lifts, leg raises, and they are a 18 00:01:10,280 --> 00:01:15,200 Speaker 1: perfect topic for a fit tip quick fit tip on 19 00:01:15,360 --> 00:01:19,800 Speaker 1: why I don't do leg raises. I have not done 20 00:01:19,840 --> 00:01:25,840 Speaker 1: them since coaches have made me do them. Never. I'm 21 00:01:25,840 --> 00:01:29,440 Speaker 1: gonna tell you why. And it goes to exactly what 22 00:01:29,600 --> 00:01:34,480 Speaker 1: I talk about when I talk about cost benefit cost 23 00:01:34,560 --> 00:01:40,399 Speaker 1: benefit with exercises, and my ultimate job as an exercise physiologist, 24 00:01:40,440 --> 00:01:42,280 Speaker 1: and you know, back when I was a personal trainer 25 00:01:42,319 --> 00:01:45,720 Speaker 1: and now consultant and health and wellness person is to 26 00:01:45,800 --> 00:01:49,720 Speaker 1: get you the greatest results, shortest amount of time, with 27 00:01:49,880 --> 00:01:55,280 Speaker 1: the least likelihood of injury. And when you do a 28 00:01:55,360 --> 00:01:59,240 Speaker 1: quick Google search, as I always do before a show, 29 00:01:59,320 --> 00:02:01,760 Speaker 1: see what's out there, what what is being said, what 30 00:02:01,880 --> 00:02:07,080 Speaker 1: comes up first? What bad information is out there? No 31 00:02:07,320 --> 00:02:10,200 Speaker 1: end to it. When it comes to leg lifts. It 32 00:02:10,320 --> 00:02:13,200 Speaker 1: is touted by some of the best ab exercise and 33 00:02:13,240 --> 00:02:17,760 Speaker 1: I'll tell you quickly why it's not strictly basic anatomy, 34 00:02:17,840 --> 00:02:21,360 Speaker 1: physiology and biomechanics. I listened to one person tell me 35 00:02:21,400 --> 00:02:25,720 Speaker 1: that it was easier than other variations, which it is not. 36 00:02:26,040 --> 00:02:31,280 Speaker 1: It's actually harder than the variations this person described. And 37 00:02:31,320 --> 00:02:34,760 Speaker 1: here was one of the greatest talking points for this 38 00:02:34,840 --> 00:02:37,600 Speaker 1: fit tip. And this person actually it's some good information 39 00:02:37,639 --> 00:02:40,680 Speaker 1: that they knew the anatomy and physiology. But the whole 40 00:02:40,720 --> 00:02:43,680 Speaker 1: gist of it was a YouTube video was let me 41 00:02:43,680 --> 00:02:46,760 Speaker 1: tell you how to do this without back pain. Let 42 00:02:46,800 --> 00:02:48,800 Speaker 1: me tell you how to do this basically, how to 43 00:02:48,840 --> 00:02:50,679 Speaker 1: modify it. But let me tell you how to get 44 00:02:50,800 --> 00:02:55,760 Speaker 1: through it now, right then and there, red flags alarm 45 00:02:55,800 --> 00:02:59,360 Speaker 1: bells should go off any exercise that you were trying 46 00:02:59,400 --> 00:03:06,480 Speaker 1: to serve. I've to get through to do certain weird 47 00:03:06,520 --> 00:03:10,440 Speaker 1: modifications like hands under your butt. That should be a 48 00:03:10,440 --> 00:03:13,160 Speaker 1: red flag right away. Why do we put our hands 49 00:03:13,200 --> 00:03:15,680 Speaker 1: under our butts? I'll get to that, but that should 50 00:03:15,680 --> 00:03:18,880 Speaker 1: be a red flag. It is a red flag, okay. 51 00:03:18,880 --> 00:03:21,360 Speaker 1: So it is not the best ab exercise. It is 52 00:03:21,400 --> 00:03:25,760 Speaker 1: not easier than the variations in different positions that this 53 00:03:25,800 --> 00:03:27,880 Speaker 1: person described. Don't even need to go into it. It's 54 00:03:27,960 --> 00:03:33,760 Speaker 1: it's a super challenging exercise, but it's not and not 55 00:03:33,919 --> 00:03:39,600 Speaker 1: even close to the best AB exercise. Why is that? Okay? Quick? 56 00:03:39,600 --> 00:03:43,360 Speaker 1: Anatomy and biomechanics one O one okay. The muscles primarily 57 00:03:43,400 --> 00:03:46,480 Speaker 1: responsible for raising your legs when you are on your 58 00:03:46,560 --> 00:03:51,080 Speaker 1: back are your so as muscles P S, O A 59 00:03:51,480 --> 00:03:55,400 Speaker 1: S muscles. You're so as muscles, not your abdominal muscles. 60 00:03:56,000 --> 00:03:59,080 Speaker 1: You know, the so as muscles most likely as your 61 00:03:59,280 --> 00:04:02,960 Speaker 1: hip flex ors. Okay. Your hip flex ER's attached to 62 00:04:03,200 --> 00:04:06,560 Speaker 1: the muscles in your upper leg, and they sit beneath 63 00:04:06,600 --> 00:04:12,320 Speaker 1: your abs and attached to your spinal column. Okay, when 64 00:04:12,400 --> 00:04:17,880 Speaker 1: you do a leg lift, it is really difficult. Why 65 00:04:18,200 --> 00:04:20,760 Speaker 1: because your body is trying to resist what is known 66 00:04:20,800 --> 00:04:24,840 Speaker 1: as an anterior pelvic tilt your lower back right. Your 67 00:04:24,920 --> 00:04:29,200 Speaker 1: legs are heavy and the forces on your hip and 68 00:04:29,360 --> 00:04:35,800 Speaker 1: spine are great. That's what makes it challenging because of 69 00:04:35,800 --> 00:04:42,520 Speaker 1: the weight of your legs. It comes down two levers, okay, 70 00:04:42,600 --> 00:04:44,960 Speaker 1: the lever system or lever system, whichever way you want 71 00:04:44,960 --> 00:04:47,600 Speaker 1: to pronounce it. You know, muscles and bones act together 72 00:04:48,680 --> 00:04:52,960 Speaker 1: to form levers, and we're talking moment arms. I love 73 00:04:53,000 --> 00:04:55,720 Speaker 1: this stuff. Biomechanic people out there who were into it. 74 00:04:56,200 --> 00:04:58,800 Speaker 1: The leg gets a long lever arm. Right. So the 75 00:04:58,880 --> 00:05:01,520 Speaker 1: farther way the forces are from the access of rotation 76 00:05:01,800 --> 00:05:04,880 Speaker 1: from the fulcrum, the more challenging it's going to be. 77 00:05:04,920 --> 00:05:08,440 Speaker 1: And the stands to reason and I will explain it you. 78 00:05:08,440 --> 00:05:11,240 Speaker 1: You automatically when you try to protect yourself. You not 79 00:05:11,279 --> 00:05:12,800 Speaker 1: only put your hands under your butt, but what do 80 00:05:12,839 --> 00:05:15,560 Speaker 1: you do. You bend your knees or you raise your 81 00:05:15,600 --> 00:05:18,839 Speaker 1: legs a little bit more. Because the farther your feet 82 00:05:18,880 --> 00:05:22,520 Speaker 1: basically are away from your lower back, the more challenging 83 00:05:22,560 --> 00:05:25,600 Speaker 1: the exercise and the more forces acting that can hurt 84 00:05:25,640 --> 00:05:29,520 Speaker 1: you okay, So that is the biomechanics of it. The 85 00:05:29,560 --> 00:05:32,600 Speaker 1: farther the force is from the pivot, your fulcrum point, 86 00:05:32,880 --> 00:05:36,320 Speaker 1: the greater the stress is going to be the more challenging. 87 00:05:37,120 --> 00:05:40,320 Speaker 1: And you when you shorten the moment arm like when 88 00:05:40,400 --> 00:05:44,280 Speaker 1: you bend your knees, make your legs shorter. That makes 89 00:05:44,279 --> 00:05:49,040 Speaker 1: it easier, less challenging and helps you quote unquote get 90 00:05:49,240 --> 00:05:53,520 Speaker 1: through it. But it comes at a cost. Right when 91 00:05:53,560 --> 00:05:56,440 Speaker 1: you do these leg lifts and you're so as muscles 92 00:05:56,480 --> 00:05:59,279 Speaker 1: are the main ones lifting and lowering your legs, yes 93 00:05:59,320 --> 00:06:00,720 Speaker 1: you feel you go wait time I feel it in 94 00:06:00,800 --> 00:06:02,919 Speaker 1: my abs? Of course you do. But that is an 95 00:06:03,000 --> 00:06:07,080 Speaker 1: isometric contraction. What does that mean that basically after ninety degrees, 96 00:06:07,120 --> 00:06:10,320 Speaker 1: as you are lowering your legs from ninety degrees then 97 00:06:10,400 --> 00:06:15,480 Speaker 1: raising them back up, your abdominals are dying to stabilize 98 00:06:15,520 --> 00:06:18,960 Speaker 1: your body, to keep your lower back from tilting up 99 00:06:19,400 --> 00:06:22,479 Speaker 1: that anterior pelvit tilt. It's it's just trying to protect 100 00:06:22,520 --> 00:06:26,720 Speaker 1: your spine. Essentially, isometric contraction what does that mean? Doesn't 101 00:06:26,800 --> 00:06:33,279 Speaker 1: lengthen or shorten, It just works under tension. But when 102 00:06:33,279 --> 00:06:36,120 Speaker 1: you are working a muscle and specifically your abs, sure 103 00:06:36,160 --> 00:06:39,680 Speaker 1: isometric contractions work, and I'll give you a better version 104 00:06:39,839 --> 00:06:45,400 Speaker 1: as your takeaway, a safer version your abs to effectively engage, 105 00:06:45,440 --> 00:06:49,359 Speaker 1: you need spinal flexion to make it better, you know, 106 00:06:49,640 --> 00:06:51,800 Speaker 1: to have it be the best in an isometric way. 107 00:06:51,880 --> 00:06:55,800 Speaker 1: It's it's different, but they're stabilizer muscles. They are just 108 00:06:55,880 --> 00:06:59,560 Speaker 1: trying to protect your lower back essentially, as you raise 109 00:06:59,640 --> 00:07:02,400 Speaker 1: and lower your legs and listen, if you have heavier legs, 110 00:07:02,800 --> 00:07:07,720 Speaker 1: you have longer legs, it's gonna be more challenging. And 111 00:07:07,839 --> 00:07:13,440 Speaker 1: most people don't have the abdominal strength to counterbalance the 112 00:07:13,480 --> 00:07:16,000 Speaker 1: weight the weight of your legs. When your feet are 113 00:07:16,040 --> 00:07:20,200 Speaker 1: super far from your lower back, they're in a disadvantaged position. 114 00:07:20,680 --> 00:07:24,920 Speaker 1: Again because of the biomechanics involved, the forces and the 115 00:07:24,960 --> 00:07:28,480 Speaker 1: levers and the moment arms and the distance from one 116 00:07:28,480 --> 00:07:32,320 Speaker 1: to the other. It's super challenging, but super challenging doesn't 117 00:07:32,360 --> 00:07:35,680 Speaker 1: make it effective and in this case, or makes it 118 00:07:35,720 --> 00:07:39,720 Speaker 1: more effective or or yeah, just because you feel something, 119 00:07:39,800 --> 00:07:43,880 Speaker 1: just because the muscle burns, doesn't mean you're working it effectively. 120 00:07:45,080 --> 00:07:48,679 Speaker 1: By far, not the best ab exercise out there talked 121 00:07:48,680 --> 00:07:55,840 Speaker 1: about before. The studies show bicycle crunch ridiculously effective and 122 00:07:55,880 --> 00:07:58,520 Speaker 1: studied and if you think about it, what does it 123 00:07:58,600 --> 00:08:04,560 Speaker 1: have bent knees, bent knees And oftentimes not only do 124 00:08:04,960 --> 00:08:06,920 Speaker 1: you put your hands, well, I'll say why you put 125 00:08:07,000 --> 00:08:09,160 Speaker 1: You put your hands under your butt to what helps 126 00:08:09,160 --> 00:08:12,119 Speaker 1: support your lower back. But what you're essentially doing most 127 00:08:12,200 --> 00:08:15,440 Speaker 1: often is doing a posterior pelvic tilt. You're pressing your 128 00:08:15,440 --> 00:08:18,400 Speaker 1: lower back into your hands into the ground to help 129 00:08:18,440 --> 00:08:22,640 Speaker 1: to resist what that anterior pelvic tilt as your legs 130 00:08:22,920 --> 00:08:26,600 Speaker 1: descend to the ground, and it's just pulling on that spine, 131 00:08:26,680 --> 00:08:30,000 Speaker 1: pulling on those hips. You're just trying to not get 132 00:08:30,040 --> 00:08:34,120 Speaker 1: that movement. And that's the isometric work of the abdominals. 133 00:08:36,080 --> 00:08:41,120 Speaker 1: One quick paper contraindicated in high risk exercises and this 134 00:08:41,360 --> 00:08:45,920 Speaker 1: was at the University of New Mexico Exercise Physiology Laboratory, 135 00:08:46,240 --> 00:08:49,240 Speaker 1: and I just pulled one quick quote. Leg lifts hyper 136 00:08:49,280 --> 00:08:52,040 Speaker 1: extends the lower back due to utilization of hip flexors 137 00:08:52,240 --> 00:08:56,040 Speaker 1: with origin in the lumbar spine. Again low back pain. 138 00:08:57,080 --> 00:08:59,240 Speaker 1: I can't tell you how many people I know who 139 00:08:59,280 --> 00:09:04,359 Speaker 1: have done these type of exercises too soon, too often incorrectly, 140 00:09:05,440 --> 00:09:09,040 Speaker 1: and they get ower back pain. And I can count 141 00:09:09,040 --> 00:09:10,960 Speaker 1: on one hand the number of people who have attributed 142 00:09:11,600 --> 00:09:16,600 Speaker 1: the exercise to the low back pain. One hand, and 143 00:09:16,720 --> 00:09:18,520 Speaker 1: as I've said before, and I love it. I used 144 00:09:18,520 --> 00:09:21,280 Speaker 1: to use the paper clip analogy when I had Mike 145 00:09:21,320 --> 00:09:24,760 Speaker 1: boil On, just one of the top strength and conditioning 146 00:09:24,800 --> 00:09:28,880 Speaker 1: coaches in the world. He used the credit card analogy. 147 00:09:29,120 --> 00:09:31,160 Speaker 1: You bend either, right, you bend a paper clip, you 148 00:09:31,240 --> 00:09:36,000 Speaker 1: bend a credit card, a plastic card. It takes hundreds 149 00:09:36,000 --> 00:09:39,800 Speaker 1: and hundreds of bends before it fails, but it gets 150 00:09:39,840 --> 00:09:43,120 Speaker 1: weaker and weaker every time. Low back same thing to me, 151 00:09:43,600 --> 00:09:46,560 Speaker 1: And this type of exercise is exactly the type of 152 00:09:46,600 --> 00:09:51,560 Speaker 1: movement repetitive stress, over time, done incorrectly, done too early, 153 00:09:52,440 --> 00:09:54,720 Speaker 1: where you're gonna have those issues. Now, some of you 154 00:09:54,800 --> 00:09:59,160 Speaker 1: are ridiculously strong, and can you get through this exercise? 155 00:09:59,360 --> 00:10:03,240 Speaker 1: Can you do it without injury? Sure? Some of you, 156 00:10:03,800 --> 00:10:07,360 Speaker 1: select few. I would say, what's the point, though, Why 157 00:10:07,400 --> 00:10:10,040 Speaker 1: are you trying to survive it? If there are so 158 00:10:10,040 --> 00:10:14,520 Speaker 1: many other options ways to do it? Why would you 159 00:10:14,720 --> 00:10:19,760 Speaker 1: risk that injury? Because it's all about fatigue, right, It's 160 00:10:19,760 --> 00:10:24,120 Speaker 1: all about overload, and there's technical failure and there's muscular failure. 161 00:10:25,280 --> 00:10:28,040 Speaker 1: And most people have a tough time distinguishing between the two, 162 00:10:28,200 --> 00:10:31,079 Speaker 1: Especially when you're doing in a group situation, You're you're 163 00:10:31,080 --> 00:10:33,160 Speaker 1: competing against people, You're trying to do what as many 164 00:10:33,160 --> 00:10:37,360 Speaker 1: reps as possible. I'm not willing to hurt myself. I 165 00:10:37,400 --> 00:10:40,400 Speaker 1: want to look at the alternatives. Give me anything else 166 00:10:40,480 --> 00:10:44,880 Speaker 1: that is going to get me results without risking injury. 167 00:10:44,960 --> 00:10:48,960 Speaker 1: And what are those? Well, what's an isometric contraction? Again, 168 00:10:49,559 --> 00:10:54,720 Speaker 1: the muscle neither lengthens nor shortens, but it's still under tension. Well, 169 00:10:54,840 --> 00:11:00,240 Speaker 1: the plank perfect example of a great phenomenal isometic trick 170 00:11:00,960 --> 00:11:05,360 Speaker 1: exercise for your abdominals that you can modified to make 171 00:11:05,400 --> 00:11:10,840 Speaker 1: as difficult as you want without having that suffer fest 172 00:11:11,480 --> 00:11:18,320 Speaker 1: trying to get through it, to counterbalance your legs, to 173 00:11:18,520 --> 00:11:23,200 Speaker 1: prevent your spine from tilting in a way you don't 174 00:11:23,200 --> 00:11:24,719 Speaker 1: want it, and to be under stress in a way 175 00:11:24,760 --> 00:11:27,920 Speaker 1: you don't want it. And one final other one, I 176 00:11:28,040 --> 00:11:32,000 Speaker 1: still do double crunches. What is that? So? As I 177 00:11:32,040 --> 00:11:37,480 Speaker 1: said earlier, you want some spinal flection ideally to really 178 00:11:37,559 --> 00:11:42,040 Speaker 1: engage those fibers. Both work isometric and when you have 179 00:11:42,160 --> 00:11:45,200 Speaker 1: this type of spinal flection, but when you do a 180 00:11:45,240 --> 00:11:47,880 Speaker 1: double crunch, so that is on your back hands behind 181 00:11:47,920 --> 00:11:51,800 Speaker 1: your head, legs raised, but ninety degrees, so the feed 182 00:11:51,800 --> 00:11:55,680 Speaker 1: are closer, much closer to that fulcrum, to that axis 183 00:11:55,720 --> 00:12:00,280 Speaker 1: of rotation. And then you pull those knees to wards 184 00:12:00,320 --> 00:12:07,000 Speaker 1: your shoulders. As you raise your upper body off the ground, 185 00:12:08,080 --> 00:12:11,439 Speaker 1: you are pressing your lower back into the ground. Already 186 00:12:13,400 --> 00:12:17,160 Speaker 1: you are shortening those abdominal muscles. You can reach a 187 00:12:17,320 --> 00:12:21,280 Speaker 1: tiny bit if you want, and I do, but I 188 00:12:21,320 --> 00:12:25,600 Speaker 1: do not feel that low back engage. So there's the crunch. 189 00:12:25,679 --> 00:12:31,240 Speaker 1: There's a double crunch. There's the reverse crunch. I don't do, 190 00:12:31,960 --> 00:12:35,840 Speaker 1: nor have I done, a leg lift, a leg raise 191 00:12:36,120 --> 00:12:42,520 Speaker 1: a six inch drill in probably thirty five years. I 192 00:12:42,520 --> 00:12:44,120 Speaker 1: know many of you are going, I don't care, Tom, 193 00:12:44,160 --> 00:12:46,840 Speaker 1: I love them, I feel them. I'm gonna do them. 194 00:12:46,880 --> 00:12:51,360 Speaker 1: Your choice, just giving you the science, giving you the options, 195 00:12:52,520 --> 00:12:56,000 Speaker 1: and gosh forbid, you get injured and you do a 196 00:12:56,000 --> 00:13:01,160 Speaker 1: lot of these what was the cause, cause and effect? 197 00:13:01,160 --> 00:13:06,160 Speaker 1: Etiology so rare that people attribute what they do because 198 00:13:06,160 --> 00:13:09,719 Speaker 1: it's also multi factoral. Quite often people who are doing 199 00:13:09,760 --> 00:13:13,360 Speaker 1: these exercises over and over again are doing other ones 200 00:13:14,080 --> 00:13:20,160 Speaker 1: that similarly challenge the body in a not so great way. Okay, 201 00:13:20,160 --> 00:13:21,920 Speaker 1: so there you have it. Why I don't do them. 202 00:13:21,960 --> 00:13:25,160 Speaker 1: You can do them, you can chance it. You know, 203 00:13:25,280 --> 00:13:28,480 Speaker 1: you can build up that strength. There's other ways to 204 00:13:29,280 --> 00:13:33,400 Speaker 1: really work those abdominals. There's infinite number of abdominal exercises 205 00:13:33,440 --> 00:13:37,040 Speaker 1: you can do that don't run this risk, and that 206 00:13:37,120 --> 00:13:39,960 Speaker 1: is what I look for. That is what I do. 207 00:13:40,480 --> 00:13:43,679 Speaker 1: That is why I at fifty one am injury free. 208 00:13:45,280 --> 00:13:48,760 Speaker 1: That's one of my first goals, because once you're injured, 209 00:13:49,280 --> 00:13:54,559 Speaker 1: everything else falls apart. All Right, there you have it, feedback, comments, complaints. 210 00:13:54,920 --> 00:13:57,720 Speaker 1: Tom h Fit is Twitter. Tom h Fit is Instagram 211 00:13:57,720 --> 00:14:00,400 Speaker 1: as well, and go to Fitness Disrupted dot com. Email 212 00:14:00,440 --> 00:14:03,280 Speaker 1: me through the site. Please subscribe to the show, comment 213 00:14:03,720 --> 00:14:06,000 Speaker 1: rate the show if you can, and thank you for listening. 214 00:14:06,000 --> 00:14:09,680 Speaker 1: And I know some of you get annoyed with the topics, 215 00:14:09,679 --> 00:14:12,200 Speaker 1: but that is exactly what has to happen. If everyone 216 00:14:12,240 --> 00:14:14,160 Speaker 1: were doing it right, we wouldn't have the issues we have. 217 00:14:15,240 --> 00:14:17,040 Speaker 1: We wouldn't have the obesity issues, we wouldn't have the 218 00:14:17,080 --> 00:14:22,560 Speaker 1: injury issues. So maybe try something different. Okay, listen to 219 00:14:22,560 --> 00:14:27,920 Speaker 1: the science, put it into application, and realize that success 220 00:14:27,920 --> 00:14:30,480 Speaker 1: in fitness is excessive moderation. It's not doing a lot 221 00:14:30,520 --> 00:14:32,360 Speaker 1: a little bit, it's doing a little bit a lot. 222 00:14:33,720 --> 00:14:37,560 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself. 223 00:14:42,360 --> 00:14:45,920 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 224 00:14:46,000 --> 00:14:48,840 Speaker 1: more podcasts from my heart Radio, visit the i heart 225 00:14:48,920 --> 00:14:52,320 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 226 00:14:52,360 --> 00:14:53,120 Speaker 1: favorite shows.