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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. A

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Speaker 1: while back, right when we were kind of in the

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Speaker 1: full swing of COVID, after it had been going on

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Speaker 1: for a while, I did a podcast addressing the issue

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Speaker 1: and the connection to health and wellness, and that was

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Speaker 1: titled five lessons you better learn from COVID, and those

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Speaker 1: lessons included it's not about time, right. If we didn't

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Speaker 1: learn that, if you didn't learn that that the number

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Speaker 1: one reason people give for failure to exercise, lack of

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Speaker 1: time totally disproven because everyone was at home, everyone had

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Speaker 1: more time than ever before or and the vast majority

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Speaker 1: people put weight on statistics are not good. So we

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Speaker 1: learned that. We also learned that you can and should

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Speaker 1: and often have to get into great workout at home.

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Speaker 1: I've been preaching that for decades, not to say you

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Speaker 1: can't get a great workout in at the gym. And

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Speaker 1: if that's what you enjoy, that's awesome, But the vast

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Speaker 1: majority of people are going to see the biggest change

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Speaker 1: by what they do outside the gym, that includes eating

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Speaker 1: and movement and exercise. Another point was short workouts matter,

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Speaker 1: Movement matters. Another lesson learned, doesn't matter if you go

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Speaker 1: to the gym five days a week for an hour.

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Speaker 1: You can totally undo that with what you do at home.

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Speaker 1: So shorter workouts done throughout the day, how much you move,

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Speaker 1: non exergen, size, activity, thermogenesis, it all adds up. And finally,

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Speaker 1: the most important point in the one that this show

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Speaker 1: is about. It's about being as healthy as possible. Your

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Speaker 1: ultimate why people mine included so I don't die. At

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Speaker 1: the end of every podcast, I talk about the three

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Speaker 1: things we control, how much we move, what we put

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Speaker 1: into our mouths, and our attitudes, and I also talk

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Speaker 1: about the three top benefits that most people focus on

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Speaker 1: one generally speaking, when it comes to exercise, which is

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Speaker 1: looked better, feel better, live longer. And so that ultimate

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Speaker 1: why is so we don't die early. And that's important

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Speaker 1: and that is not thought about when you read that

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Speaker 1: Instagram fitness experts post, I don't do any cardio good

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Speaker 1: for you. That's what I always say. It's not good

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Speaker 1: for him or her, it's horrible. So this show is

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Speaker 1: ultimately focusing on that question healthy at any weight, and

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Speaker 1: it is a tough topic to discuss in my position.

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Speaker 1: Yet it's not. It's not tough when we talk about

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Speaker 1: the numbers, and it's not tough when we talk about

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Speaker 1: the statistics. And this is not an opinion is not

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Speaker 1: an opinion show. I'm not in the opinion business. I'm

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Speaker 1: in the science business, the statistics business, and the experience

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Speaker 1: business and helping you live your best life. And those

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Speaker 1: people who tell you you can be healthy at any weight,

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Speaker 1: at any weight are doing you the most major injustice possible,

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Speaker 1: potentially statistically shortening your life, decreasing the quality of your life.

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Speaker 1: And that's not okay. I am not saying that you

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Speaker 1: shouldn't love yourself at any weight, and I'm not saying

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Speaker 1: that losing weight isn't challenging for the vast majority of people.

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Speaker 1: The main reason it's challenging for you is because you

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Speaker 1: are listening to the wrong information. You are following fat diets,

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Speaker 1: you are following ridiculously unscientific bad information. That's what's challenging.

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Speaker 1: When you give it time, when you follow the right advice,

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Speaker 1: when you believe you can do it, it's not a

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Speaker 1: matter of if, but when it will happen. We are

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Speaker 1: living in times when food is plentiful when overeating has

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Speaker 1: overtaken starvation as an issue, many people don't believe that

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Speaker 1: it is statistically true. Food is plentiful, medicine is incredible.

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Speaker 1: We are keeping people alive longer than ever before. Both

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Speaker 1: of those things are good and bad when it comes

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Speaker 1: to evolution. When it comes to us being as healthy

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Speaker 1: as possible, technology taking movement out of our daily activity.

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Speaker 1: So today I'm gonna talk about when an epidemic meets

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Speaker 1: a pandemic slams head first into it, and we're gonna

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Speaker 1: look at the numbers. I'm gonna look at the numbers.

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Speaker 1: We're gonna reframe once again, why you should feel really

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Speaker 1: good about making healthy food chore is about exercising, moving,

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Speaker 1: lifting heavier things, finding strength training that you enjoy, finding

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Speaker 1: cardiovascular activities that you enjoy, and finding healthy foods that

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Speaker 1: you enjoy, so that you can live a long, healthy

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Speaker 1: life doing what you want to do. So the healthy

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Speaker 1: at any weight argument debate is not a debate when

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Speaker 1: you look at the numbers and I'm just gonna hammer

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Speaker 1: these homes and it's not a negative thing because I

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Speaker 1: realized the vast majority of people who listen to the

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Speaker 1: show have way to lose and some significant I'm here

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Speaker 1: to give you hope. I'm here to give you tools,

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Speaker 1: and I'm here to give you the science and the statistics,

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Speaker 1: because without that, you will not live your best life.

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Speaker 1: Quick break. When we come back and get right into it,

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Speaker 1: the science, the statistics, the studies, and the whole we'll

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Speaker 1: be right back and we are back talking about healthy

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Speaker 1: at any weight. When an epidemic meets a pandemic, gonna

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Speaker 1: look at the numbers. Like I said, when I did

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Speaker 1: this first podcast, there were some studies and I and

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Speaker 1: I cited a bunch in that podcast, initial studies into COVID.

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Speaker 1: But now we are much further down the road, farther

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Speaker 1: down the road, farther down the road, and we have

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Speaker 1: more numbers and statistics. But I want to back up

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Speaker 1: a tiny bed and just again, when there is that

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Speaker 1: healthy at any weight discussion, just look at the science.

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Speaker 1: Obesity is what a serious medical condition now classified as

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Speaker 1: a disease that can cause complications including here's eight metabolic syndrome,

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Speaker 1: high blood pressure, atherosclerosis, heart disease, diabetes, high blood coster

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Speaker 1: all multitude of cancers, and sleep disorders. And that is

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Speaker 1: a short list that is a short list we need

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Speaker 1: to be our healthiest weight. Now, those of you who

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Speaker 1: listen to the show frequently are probably thinking Tom, but

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Speaker 1: you say, don't focus on weight. You're absolutely right. The

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Speaker 1: focus should not be on weight loss. The focus should

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Speaker 1: be on changing behaviors to be as healthy as possible,

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Speaker 1: to live as long as possible. But guess what systems

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Speaker 1: theory once again, good things happen when you start to

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Speaker 1: change those behaviors and take the focus off of weight loss.

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Speaker 1: I don't want you staring at that scale. I don't

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Speaker 1: want you thinking that because that scale does not move,

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Speaker 1: that you haven't done healthy things for your body. But

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Speaker 1: when you make these changes, over time, all of those

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Speaker 1: things happen. You look better, you feel better, you live longer,

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Speaker 1: and you will get to a healthy weight. You will

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Speaker 1: get to a healthy weight, and that weight can include

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Speaker 1: a lot of muscle, and you may fall off that

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Speaker 1: BMI chart, as a certain number of people do, but

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Speaker 1: unfortunately a much lower percentage. And that's why the formula

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Speaker 1: works because the vast majority of people are not carrying

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Speaker 1: around excess muscular weight. So we're talking about when an

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Speaker 1: epidemic meets a pandemic, when being overweight and the ramifications

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Speaker 1: thereof are illuminated like never before. What do I mean,

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Speaker 1: Let's get right to it. I'm just gonna throw out

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Speaker 1: all the numbers and all the stuff. Tistics is not opinion.

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Speaker 1: The Centers for Disease Control and Prevention state that about

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Speaker 1: seventy eight percent of people who have been hospitalized, needed

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Speaker 1: a ventilator or died from COVID nineteen have been overweight

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Speaker 1: or obese. The higher patient's b M I, the greater

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Speaker 1: the risk for hospitalization, mechanical ventilation, and death due to

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Speaker 1: COVID nineteen, particularly among adults less than sixty five years old.

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Speaker 1: Obesity was a risk factor for hospitalization and death, and

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Speaker 1: not just a risk factor, but one of the top,

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Speaker 1: if not the top. And I'll get to that. The

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Speaker 1: higher a patient's b M I, the greater the risk

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Speaker 1: for hospitalization and all those other things. So right there,

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Speaker 1: when that number goes up, the percentage and the risk

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Speaker 1: goes up, that what the numbers are showing. And here

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Speaker 1: is a paper by the CDC titled Obesity Worsen's Outcomes

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Speaker 1: from COVID nineteen. I hit on some of these when

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Speaker 1: it first came out, when I did that podcast five

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Speaker 1: lessons you better learned. Some are repeated and some are new.

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Speaker 1: But here we go. Obesity Worsen's outcomes from COVID nineteen.

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Speaker 1: According to the CDC, adults with excess weight are at

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Speaker 1: even greater risk during the COVID nineteen pandemic. Having obesity

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Speaker 1: increases the risk of severe illness from COVID nineteen. People

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Speaker 1: who are overweight may also be at increased risk. Having

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Speaker 1: obesity may triple the risk of hospitalization due to a

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Speaker 1: COVID nineteen infection. Obesity is linked to impaired immune function.

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Speaker 1: Let me say that one again. Obesity is linked to

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Speaker 1: impaired immune function. That's not something you can see. It's

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Speaker 1: not on a scale. Talk about it all the time

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Speaker 1: here in the show eat food. We eat food, good food,

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Speaker 1: and exercise to improve our immune function to live our

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Speaker 1: longest lives. Darwinian survival of the fittest fittest does not

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Speaker 1: mean what we see in the mirror. People. Fittest is

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Speaker 1: inside first and foremost. You can be skinny unfit. You

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Speaker 1: can have huge muscles and be unfit, not able to

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Speaker 1: run a mile, and have really really bad blood chemistry.

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Speaker 1: But obesity is linked to impaired immune function. Obesity also

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Speaker 1: decreases lung capacity and reserve and can make ventilation more difficult.

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Speaker 1: That is really important and a huge factor with COVID

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Speaker 1: and a study of COVID nineteen cases suggests that risks

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Speaker 1: of hospitalization, intensive care admission, invasive mechanical ventilation, repeating what

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Speaker 1: I said before, and death are higher with increasing b

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Speaker 1: m I and the increased risk again for hospitalization or

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Speaker 1: death particularly pronounced in those under age. This is not

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Speaker 1: something you're seeing in the news. It's that spearmongering. And

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Speaker 1: I'm going to read to you from an infographic. This

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Speaker 1: the information presented really good, but I'm gonna just tell

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Speaker 1: you where it came from. Okay, So one page info graphic,

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Speaker 1: really good, just hammers home yet again what we're talking

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Speaker 1: about here, The role of obesity in the COVID nineteen

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Speaker 1: pandemic cannot be ignored. The Centers for Disease Control and

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Speaker 1: Prevention state that people of any age with certain underlying

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Speaker 1: medical conditions such as obesity, and that's a b m I.

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Speaker 1: People by the way, over thirty over is overweight, they

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Speaker 1: are at increased risk for severe illness from COVID nineteen.

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Speaker 1: So what are the what are the specifics. Let's get

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Speaker 1: a little specific here, and this again is in this infographic.

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Speaker 1: This stomach effects of obesity may put patients with COVID

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Speaker 1: nineteen at an even greater risk with what here's three

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Speaker 1: things compromised lung function. Hit on that quickly. People with

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Speaker 1: obesity are more likely to have health conditions that affect

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Speaker 1: your breathing. Okay, that is not healthy at any weight.

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Speaker 1: Inflammation again something you can't see. Obesity is associated with

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Speaker 1: chronic low grade inflammation, which may alter immune response and

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Speaker 1: affect the long tissues and airways, and finally, other comorbid conditions.

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Speaker 1: Obesity is associated with an increased risk of cardiovascular disease, diabetes,

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Speaker 1: and kidney disease, which increase a patient's susceptibility to developing

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Speaker 1: pneumonia associated organ failure. And the data shows, again sticking

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Speaker 1: with this infographic, even those who are overweight and obese

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Speaker 1: five times more likely to experience I SU admissions compared

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Speaker 1: with those without obesity, and two times roughly two times

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Speaker 1: more likely to experience respiratory failure compared to those without obesity.

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Speaker 1: Weight management is crucial in the face of COVID nineteen.

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Speaker 1: Obesity can create additional obstacles while being treated for COVID

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Speaker 1: nineteen in the hospital. Final three points from this infographic.

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Speaker 1: What are these three points that are additional obstacles? Patients

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Speaker 1: with obesity may one present greater challenges in obtaining diagnostic

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Speaker 1: imaging due to weight limits on machines, two, be more

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Speaker 1: difficult to intubate, and finally, be more difficult to position

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Speaker 1: or transport by nursing staff. All of these factors that

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Speaker 1: are involved a multitude, a myriad of issues, and I

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Speaker 1: get it. I will always come back to the challenge

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Speaker 1: of weight loss. But the chat orange is it an information.

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Speaker 1: It's why I started this show, so why I do

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Speaker 1: what I do. But specifically when I started this show,

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Speaker 1: I said, I'm going to have the ability to get

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Speaker 1: out there the correct information so that people can be

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Speaker 1: successful based on science. And I could not have been

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Speaker 1: more excited to do this podcast for that reason. Greatest

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Speaker 1: job in the world helping you live your best life,

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Speaker 1: helping you live your longest life. And it's that tough love.

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Speaker 1: It's the correct information and giving it time and when

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Speaker 1: you find that exercise, that strength, training, those foods, that

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Speaker 1: you and you will feel better than you have ever felt.

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Speaker 1: I've eaten cake, and I've gotten to the point where

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Speaker 1: exercise and healthy food are ridiculously enjoyable. In other words,

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Speaker 1: I know both sides. Most of you only know that

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Speaker 1: one side, and I get it. Food, all that stuff,

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Speaker 1: it's literally designed to get you hooked, to give you

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Speaker 1: that instantaneous feel good feeling. And that's where it ends.

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Speaker 1: But when you give it time, when you find the

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Speaker 1: things that work for you, for you based on science,

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Speaker 1: not based on you know, ridiculous workouts for your specific

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Speaker 1: gene or whatever science. When you figure that out, and

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Speaker 1: it takes time, it will be successful. Final break when

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Speaker 1: we come back a couple more studies, and then the

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Speaker 1: good news will be right back talking about weight and

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Speaker 1: health and how an epidemic has slammed head first into

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Speaker 1: a pandemic, and hopefully clarify the most important reason of many,

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Speaker 1: the benefit of being at a healthy weight, and that

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Speaker 1: comes from changing behaviors and lifestyle and it can all

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Speaker 1: be enjoyable, not deprivation. You've deprived yourself long enough and

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Speaker 1: hasn't worked. You've done things you haven't enjoyed and it

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Speaker 1: hasn't worked. Make the small changes over time, and give

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Speaker 1: it time, and I promise you it will work. Here's

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Speaker 1: the disappointing thing from that infographic I just read to you.

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Speaker 1: Do you know who put that info graphic together? A

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Speaker 1: weight loss drug company, a pharmaceutical company. Now that is

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Speaker 1: not to diminish the information. The information is perfectly fine,

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Speaker 1: but it is so disappointing to me that it's someone

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Speaker 1: who is trying to monetize that through a pill. And

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Speaker 1: you know what what, Oh my gosh, the quote I

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Speaker 1: pulled from and I'm not going to name that matters,

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Speaker 1: not what pharmaceutical company, what drug, but the quote when

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Speaker 1: I was researching this that came up and then that

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Speaker 1: info graphic was here's the quote. Now is the time

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Speaker 1: to rethink obesity. And the sad thing is they are right,

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Speaker 1: and that people are dying in a way that is

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Speaker 1: I was gonna say unique, but you know, in our lifetime,

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Speaker 1: when you are not as healthy as possible, back to Darwin,

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Speaker 1: problems happen. We've been it has always been the time

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Speaker 1: to rethink obesity. Always bad information and unfortunately a pandemic

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Speaker 1: to bring up that topic, and I've already seen it

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Speaker 1: being twisted. The topic I'm talking about right now. Alright,

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Speaker 1: final couple studies just to give you the numbers and

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Speaker 1: the science. This is not opinion, okay. First study presenting characteristics,

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Speaker 1: co morbidities and outcomes among fifty seven hundred patients hospitalized

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Speaker 1: with COVID nineteen in the New York City area. This

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Speaker 1: was Journal of American Medical Association April to The study

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Speaker 1: followed patients confirmed to have COVID between March and April,

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Speaker 1: spanning twelve New York City area hospitals. Patients range from

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Speaker 1: babies to centenarians, with a median age of sixty three.

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Speaker 1: About were female. The question they were looking at, what

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Speaker 1: are the characteristics, clinical presentation, and outcomes of patients hospitalized

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Speaker 1: with coronavirus disease in the US. The findings in this

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Speaker 1: case series that included the patients hospitalized with COVID in

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Speaker 1: the New York City area, most common comorbidities were hypertension, obesity,

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Speaker 1: and diabetes. Hypertension, obesity, and diabetes That will come up again.

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Speaker 1: The authors found that the patients had a chronic health problem.

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Speaker 1: People chronic health problem. If you're super healthy, do you

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Speaker 1: think these type of issues pandemics affect you the same way?

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Speaker 1: The authors found that the patients had a chronic health

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Speaker 1: problem and had two or more. The three most prevalent

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Speaker 1: conditions were yes, hypertension, obesity, and diabetes. And when they

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Speaker 1: say three had two or more, those three are often

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Speaker 1: absolutely connected and together people would have those three things

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Speaker 1: one to three and oftentimes three and then more as

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Speaker 1: I will get too. So again, nearly all the New

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Speaker 1: York City area COVID nineteen hospitalizations had comorbidities. Study two

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Speaker 1: Causes of Death and co Morbidities in hospitalized Patients with

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Speaker 1: COVID nineteen. This was Scientific Reports February. This was deaths

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Speaker 1: autopsy cases of hospitalized patients that had died from COVID

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Speaker 1: from COVID. Now again, let me let me say this

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Speaker 1: because I know many of people like we don't have

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Speaker 1: all the information yet You're absolutely right, of course, and

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Speaker 1: in the craziest time when it comes to information, I'm

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Speaker 1: going with what we have right now. And you know,

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Speaker 1: every study period is with a grain of salt, and

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Speaker 1: we go into certain aspects of those studies, but we

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Speaker 1: also look at what is the recurring theme people, So

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Speaker 1: with all the studies and the correlation, causation issues and

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Speaker 1: all that stuff, and and you know, not perfect study

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Speaker 1: design and all that stuff. We also use common sense.

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Speaker 1: We also look at what comes up over and over again. Okay,

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Speaker 1: the median age of death median age for this study

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Speaker 1: seventy years, So again we're talking age. We're talking you know,

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Speaker 1: normal things in evolution. In Darwin, he's just gonna get

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Speaker 1: you and not being healthy can't really control your age.

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Speaker 1: But I'm gonna pull this all together at the end

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Speaker 1: by talking about control. The media number of chronic comorbidities

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Speaker 1: in this study in these cases was four median number

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Speaker 1: four and ranged from three to eight. This is how

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Speaker 1: strong the body is. Seventy years old, median age three

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Speaker 1: to eight comorbidities. Arterial hypertension was the most prevalent chronic

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Speaker 1: condition in the decedents, followed by obesity, ischemic heart disease,

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Speaker 1: A trio fibrillation, and chronic obstructive pulmonary disease COPD. Gonna

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Speaker 1: come up again when I talk about control. Final study,

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Speaker 1: you're going to talk about real quickly. Coronavirus disease two thousand,

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Speaker 1: nineteen hospitalizations of tributal to cardio metabolic conditions in the

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Speaker 1: United States. A comparative risk assessment analysis cardio metabolic I

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Speaker 1: don't want to do your cardio. You don't want to

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Speaker 1: raise your metabolism, Strengthen your cardiovascular system, strengthen your immune

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Speaker 1: system through exercise, through healthy eating, through strength training, and

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Speaker 1: be just skinny, healthy weight, and healthy inside people. This

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Speaker 1: is and was in the Journal of the American Heart

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Speaker 1: Association February. Pulled out right away this statistic. The study

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Speaker 1: estimates two thirds COVID nineteen hospitalizations due to four conditions.

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Speaker 1: A modeling study suggests a majority of adult COVID hospitalizations

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Speaker 1: nationwide are attributed to at least one of four pre

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Speaker 1: existing conditions obesity, hypertension, diabetes, and heart failure in that order.

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Speaker 1: Healthy at any way, not according to this obesity, hypertension, diabetes,

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Speaker 1: and heart failure in that order. Now bring it all together.

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Speaker 1: The study, led by researchers at the Gerald J. And

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Speaker 1: Dorothy Are Freedmen School of Nutrition, Science and Policy at

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Speaker 1: Toughs University, one of the best, used a mathematical simulation

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Speaker 1: to estimate the number and proportion of national COVID hospitalizations

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Speaker 1: that could have been prevented if Americans did not suffer

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Speaker 1: from four major cardio metabolic conditions. Each condition has been

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Speaker 1: strongly linked in other studies to increased risk of war

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Speaker 1: outcomes with COVID nineteen infection. And I'm gonna read just

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Speaker 1: the perfect quote. When I read this, I said, this

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Speaker 1: is the way the show is ending. And I know

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Speaker 1: people that like I don't enjoy. I don't enjoy these

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Speaker 1: shows where I have to kind of focus on negative numbers.

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Speaker 1: But it's always the positive takeaway that. Let me read

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Speaker 1: those four pre existing conditions obesity, hypertension, diabetes, heart failure.

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Speaker 1: We're gonna talk about control. There's the hope, there's the positive,

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Speaker 1: the incredible positive takeaway coming up. Okay, So the lead

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Speaker 1: author and dean of the Freedman School, here's the quote.

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Speaker 1: While newly authorized COVID nineteen vaccines will eventually reduce infections,

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Speaker 1: we have a long way to go to get to

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Speaker 1: that point. Our findings call for interventions to herman whether

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Speaker 1: improving cardio metabolic health will reduce hospitalizations, morbidity, and health

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Speaker 1: care strains from COVID nineteen. And here's the kicker. We

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Speaker 1: know that changes in diet quality alone, even without weight loss,

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Speaker 1: rapidly improve metabolic health within just six to eight weeks.

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Speaker 1: It's crucial to test such lifestyle approaches for reducing severe

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Speaker 1: COVID nineteen infections, both for this pandemic and future pandemics

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Speaker 1: to come. Going to read it one more time. We

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Speaker 1: know that changes in diet quality alone just changing your

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Speaker 1: food making it healthier choices, not the number of calories,

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Speaker 1: just the quality of the food, whole foods, even without

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Speaker 1: weight loss. Get to that real quickly. In a second,

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Speaker 1: rapidly improves metabolic health within just six to eight weeks,

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Speaker 1: so you don't have control. Within six to eight weeks.

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Speaker 1: They are citing positive change, and it's crucial to test

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Speaker 1: such lifestyle approaches. Lifestyle approaches controllable, not your genetics, not

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Speaker 1: your d n A, lifestyle approaches for this pandemic and

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Speaker 1: future pandemics to come. Okay, I just real quickly have

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Speaker 1: to say, this is the perfect example of where could happen.

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Speaker 1: I haven't seen it yet. A certain media outlet would

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Speaker 1: pull what certain changes in die quality alone, so that

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Speaker 1: what they're saying is without weight loss, you can see changes.

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Speaker 1: So they're going, oh, it doesn't matter, it doesn't matter.

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Speaker 1: That would be exactly what I have hit on in

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Speaker 1: so many ridiculous interpretations of studies to get headlines and

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Speaker 1: actually just just garbage because what they're saying is here,

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Speaker 1: without weight loss, you see change. Of course you do.

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Speaker 1: But what have we talked about the entire show? That

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Speaker 1: eight matters. But this is exactly what I talked about

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Speaker 1: at the beginning of the show. You're not going to

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Speaker 1: see changes on the scale when you first start exercising

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Speaker 1: and eating healthy, but really good things are happening, improving

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Speaker 1: metabolic health within just six day weeks. According to this study,

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Speaker 1: the weight loss will come. But don't misinterpret without weight loss.

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Speaker 1: I just talked about all the stats, the b M I,

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Speaker 1: every you know, increased b M I, increased risk of

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Speaker 1: all of those things, all of the negative outcomes. So

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Speaker 1: here's here it is. We control what we can, We

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Speaker 1: control what we can. And the final quotes from the

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Speaker 1: c d C two paragraphs, up to half of all

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Speaker 1: premature or early deaths in the United States, and I've

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Speaker 1: seen statistics more than that, but fine, we'll say up

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Speaker 1: to half of all premature death in the United S

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Speaker 1: are due to behavioral and other preventable factors, including modifiable

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Speaker 1: habits such as tobacco use, poor diet, and lack of exercise,

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Speaker 1: according to studies reviewed in a new National Research Council

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Speaker 1: and Institute of Medicine report final quote, and I'll let

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Speaker 1: you go. While there have been progress in reducing early

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Speaker 1: deaths in the United States from certain causes such as

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Speaker 1: tobacco and alcohol use, those gains are being erased by

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Speaker 1: increases in deaths linked to other factors such as poor

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Speaker 1: diet and lack of physical activity. So people, weight matters,

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Speaker 1: Weight matters, weight matters. That's not to say you're not

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Speaker 1: going to love yourself regardless, and it's going to take time.

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Speaker 1: And the number on the scale is not not the

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Speaker 1: truest indication of your but it is connected. It is

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Speaker 1: absolutely connected. But it's going to take time to move it.

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Speaker 1: And while you are moving it, you are making incredible

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Speaker 1: physical and psychological changes, positive changes in your body. And

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Speaker 1: you can control what you put into your mouth, how

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Speaker 1: much you move, your attitude, and ultimately the length and

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Speaker 1: quality of your life. And this show is to help

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Speaker 1: you do all of those things. It is a positive.

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Speaker 1: It is a positive. Make these changes over time. Listen

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Speaker 1: to the show, find those things that resonate with you immediately,

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Speaker 1: and start making those small yet super powerful changes. Not deprivation,

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Speaker 1: not fat anything, not doing things you don't enjoy. You

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Speaker 1: will absolutely see change. All right, thank you so much

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Speaker 1: for listening. I'm Tom Holland. If you want to reach out,

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Speaker 1: and I hope you do, Tom h bit is Instagram

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00:32:16,120 --> 00:32:18,960
Speaker 1: and Twitter, or you can go to Fitness disrupted dot com.

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Speaker 1: Email me through the site tom h fit though Instagram, Twitter.

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Speaker 1: Please rate the show, subscribe, and I know that I

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Speaker 1: have the greatest job in the world and I take

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00:32:32,880 --> 00:32:37,720
Speaker 1: it so seriously to help you. As I started the

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Speaker 1: show by saying, fulfill the ultimate why of behavioral change,

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Speaker 1: to live your best life, to not die early, and

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Speaker 1: to enjoy every waking moment. Okay, enough, thank you for listening.

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Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in yourself.

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Speaker 1: M H. Fitness Disrupted is a production of I Heart Radio.

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Speaker 1: For more podcasts from my Heart Radio, visit the I

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Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to

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Speaker 1: your favorite shows.