1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:18,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Study 3 00:00:18,840 --> 00:00:23,000 Speaker 1: came out last month. What if many but a recent one, 4 00:00:23,520 --> 00:00:30,840 Speaker 1: a great one that looked at exercise and sleep, and 5 00:00:30,920 --> 00:00:34,360 Speaker 1: I said, it's time to do that show. Now there 6 00:00:34,360 --> 00:00:38,240 Speaker 1: will be many. This is a start. I talked about 7 00:00:38,320 --> 00:00:42,880 Speaker 1: sleep and exercise before recovery, but I'm gonna get a 8 00:00:42,920 --> 00:00:48,080 Speaker 1: little more focused here and that study will end the show, 9 00:00:48,760 --> 00:00:52,240 Speaker 1: and I'm gonna throw in a few before that. Talks 10 00:00:52,280 --> 00:01:00,600 Speaker 1: about the negative effects of too little or too much sleep, 11 00:01:01,120 --> 00:01:04,119 Speaker 1: which is not something people think about. It's generally thought 12 00:01:05,120 --> 00:01:09,319 Speaker 1: about as too little, and that is what most people 13 00:01:10,400 --> 00:01:13,759 Speaker 1: have an issue with. And this is one of those 14 00:01:13,800 --> 00:01:17,120 Speaker 1: topics that if you are an intellectual and you do 15 00:01:17,200 --> 00:01:20,080 Speaker 1: look at the studies and you have studied this, it 16 00:01:20,160 --> 00:01:24,600 Speaker 1: has that term. It depends when it comes to how much, 17 00:01:25,840 --> 00:01:30,720 Speaker 1: and there are always guidelines, but then there's always individual differences. 18 00:01:33,400 --> 00:01:37,160 Speaker 1: And we have to be honest. You don't have to 19 00:01:37,200 --> 00:01:40,720 Speaker 1: be but if you want true health and wellness, you 20 00:01:40,760 --> 00:01:44,200 Speaker 1: really have to take that honest look at yourself that 21 00:01:44,319 --> 00:01:48,120 Speaker 1: I talked about so frequently about your habits with eating 22 00:01:48,360 --> 00:01:55,680 Speaker 1: and exercise and behaviors and motivation, and I am always 23 00:01:56,440 --> 00:02:01,160 Speaker 1: turning that mirror around. And sleep is something that I 24 00:02:01,200 --> 00:02:06,040 Speaker 1: get very little of, but I try to make up 25 00:02:06,040 --> 00:02:10,120 Speaker 1: for it in a different way. So nighttime sleep, since 26 00:02:10,200 --> 00:02:12,880 Speaker 1: I can remember, since I was a kid, I've had 27 00:02:12,919 --> 00:02:18,520 Speaker 1: trouble sleeping, and then I'm someone who just I like 28 00:02:18,680 --> 00:02:22,120 Speaker 1: staying up late and I like getting up early. But 29 00:02:22,160 --> 00:02:26,080 Speaker 1: we'll talk about the individual differences and that, just like 30 00:02:26,200 --> 00:02:31,920 Speaker 1: everything else, there are guidelines recommendations, but it doesn't apply 31 00:02:32,000 --> 00:02:36,600 Speaker 1: to everyone. And what matters most is and are the 32 00:02:36,680 --> 00:02:40,280 Speaker 1: results you achieve through what you do. So there will 33 00:02:40,280 --> 00:02:42,440 Speaker 1: always be an it depends, but we're still going to 34 00:02:42,480 --> 00:02:45,679 Speaker 1: look at the science and they're gonna be honest, and 35 00:02:45,720 --> 00:02:49,160 Speaker 1: then we're gonna use common sense because sleep is one 36 00:02:49,160 --> 00:02:54,120 Speaker 1: of those perfect topics that it's the chicken and egg controversy. 37 00:02:55,680 --> 00:02:59,559 Speaker 1: Does exercising improve your sleep to sleeping more improve your exercise? 38 00:02:59,840 --> 00:03:04,760 Speaker 1: Is it both answers, yes, And it's one of those 39 00:03:04,760 --> 00:03:10,040 Speaker 1: perfect topics in that it's free and it's under our control. 40 00:03:11,480 --> 00:03:17,720 Speaker 1: It's hard to make that fictitious false argument about genetics 41 00:03:17,760 --> 00:03:20,400 Speaker 1: when it comes to sleep. I'm sure you could actually, 42 00:03:20,400 --> 00:03:23,320 Speaker 1: as I say it, out loud, you would say, oh, genetically, 43 00:03:23,360 --> 00:03:26,760 Speaker 1: my genetics are against how I sleep. I'm sure you 44 00:03:26,800 --> 00:03:30,120 Speaker 1: could look hard enough to find that argument, but it's 45 00:03:30,160 --> 00:03:34,960 Speaker 1: ultimately under our control how much we sleep. It costs nothing, 46 00:03:36,480 --> 00:03:40,400 Speaker 1: so I know I need to work on it. But 47 00:03:40,480 --> 00:03:45,000 Speaker 1: I've also got pretty good results, I would argue, but 48 00:03:45,080 --> 00:03:46,880 Speaker 1: I still know I need to work on it and 49 00:03:46,920 --> 00:03:49,720 Speaker 1: get more. But I'll also give you my work around, 50 00:03:50,560 --> 00:03:54,200 Speaker 1: because there's no one way when it comes to exercise, 51 00:03:54,280 --> 00:03:57,920 Speaker 1: when it comes to nutrition, when it comes to recovery. 52 00:04:00,000 --> 00:04:03,960 Speaker 1: All right, sleep in general, going to hit on that, 53 00:04:04,560 --> 00:04:09,440 Speaker 1: and it's connection to exercise in particular. A couple of 54 00:04:09,440 --> 00:04:12,440 Speaker 1: studies to back it all up. All right, quick break, 55 00:04:12,440 --> 00:04:27,799 Speaker 1: we'll be right back talking about exercise and sleep. And again, 56 00:04:27,920 --> 00:04:33,000 Speaker 1: complex topic could do a hundred shows, a hundred hours, 57 00:04:33,040 --> 00:04:40,839 Speaker 1: but it's about the common sense approach. It's about looking 58 00:04:40,880 --> 00:04:46,000 Speaker 1: at the science and then saying, Okay, yeah, I think 59 00:04:46,000 --> 00:04:47,600 Speaker 1: I can do this, and I think I'm going to 60 00:04:47,720 --> 00:04:52,800 Speaker 1: work on this, and that's where we start, and it 61 00:04:52,880 --> 00:04:57,320 Speaker 1: just folds into everything that Fitness Disrupted is about, because 62 00:04:57,839 --> 00:05:02,080 Speaker 1: drumroll please, it's yet another example of a benefit of 63 00:05:02,120 --> 00:05:07,520 Speaker 1: exercise that doesn't have to do with weight loss. So 64 00:05:07,680 --> 00:05:10,960 Speaker 1: let me just say, if you are exercising, starting an 65 00:05:11,000 --> 00:05:14,400 Speaker 1: exercise program and you realize, oh my gosh, I'm sleeping 66 00:05:14,440 --> 00:05:16,880 Speaker 1: better than I ever have before, but the scale is 67 00:05:16,920 --> 00:05:25,159 Speaker 1: not moving, You're you're you're winning, you're benefiting. And it 68 00:05:25,279 --> 00:05:29,960 Speaker 1: is that synergistic effect that I will talk about that 69 00:05:30,120 --> 00:05:34,719 Speaker 1: is connected to everything with health and wellness, the systems 70 00:05:34,720 --> 00:05:36,839 Speaker 1: theory that we need to take that is not taken 71 00:05:37,160 --> 00:05:40,719 Speaker 1: and everything is pulled out the ingredients you know, is 72 00:05:40,760 --> 00:05:44,640 Speaker 1: it free weights, is it? You know, high intensit aurable training? 73 00:05:44,720 --> 00:05:51,680 Speaker 1: Is it? You know what's better? What's best now? Move more, 74 00:05:52,120 --> 00:05:55,760 Speaker 1: eat healthier, control your thoughts, and that is connected to 75 00:05:55,800 --> 00:06:02,200 Speaker 1: what the benefits of sleep are and things will improve. 76 00:06:03,880 --> 00:06:07,680 Speaker 1: So let me just throw out quickly that it depends 77 00:06:09,839 --> 00:06:15,600 Speaker 1: argument that a plus to just about everything because it's 78 00:06:15,600 --> 00:06:20,120 Speaker 1: about your results. Now I know that I get very little, 79 00:06:20,120 --> 00:06:23,120 Speaker 1: so I don't even want to admit the you know average, 80 00:06:23,120 --> 00:06:27,960 Speaker 1: and it changes over time and generally speaking, when I 81 00:06:28,000 --> 00:06:29,840 Speaker 1: am training for a race, when I am exercising more, 82 00:06:29,880 --> 00:06:33,560 Speaker 1: as I will point out, I'm gonna sleep more because 83 00:06:33,560 --> 00:06:36,320 Speaker 1: I have to and because it is connected to the exercise. 84 00:06:36,920 --> 00:06:40,200 Speaker 1: But it depends. Some people can get by on less, 85 00:06:40,240 --> 00:06:44,120 Speaker 1: some people need more, So the number thrown out generally 86 00:06:44,680 --> 00:06:48,719 Speaker 1: is seven hours, seven hours. But the crazy thing with 87 00:06:48,760 --> 00:06:51,240 Speaker 1: these studies that I'm gonna read to you is, as 88 00:06:51,240 --> 00:06:53,960 Speaker 1: I said in the intro, it's not just too little 89 00:06:54,080 --> 00:06:58,520 Speaker 1: that can be harmful, but too much. And when I, 90 00:06:59,520 --> 00:07:01,880 Speaker 1: you know, was reading the studies and looking at the 91 00:07:01,880 --> 00:07:04,720 Speaker 1: too much side, I mean, you can just see right 92 00:07:04,720 --> 00:07:06,599 Speaker 1: off the bat. You know, that's connected to things like 93 00:07:06,680 --> 00:07:14,360 Speaker 1: depression and people sleeping longer for reasons that are not healthy. 94 00:07:16,440 --> 00:07:23,520 Speaker 1: But it's that great discussion about moderation. How often does 95 00:07:23,560 --> 00:07:27,920 Speaker 1: that come up? Excessive moderation, don't do too much, don't 96 00:07:27,960 --> 00:07:34,000 Speaker 1: do too little, goldilocks just right, so some people can 97 00:07:34,040 --> 00:07:37,160 Speaker 1: get by on four or five, some people need more. 98 00:07:38,120 --> 00:07:41,440 Speaker 1: We'll take that number of seven and then we'll say 99 00:07:41,880 --> 00:07:48,640 Speaker 1: what works for you. The example I heard years ago 100 00:07:48,680 --> 00:07:51,280 Speaker 1: that I just love of how much you should probably 101 00:07:51,320 --> 00:07:54,720 Speaker 1: get is that, by and large, you shouldn't have to 102 00:07:54,720 --> 00:07:56,840 Speaker 1: set an alarm clock that your body is going to 103 00:07:56,920 --> 00:08:00,560 Speaker 1: tell you when you need to wake up. You're truly tired, 104 00:08:00,560 --> 00:08:05,760 Speaker 1: you're gonna sleep some more. If you're not that tired 105 00:08:05,800 --> 00:08:09,320 Speaker 1: and you wake up before you know, you would maybe 106 00:08:09,360 --> 00:08:11,640 Speaker 1: set your alarm. Well, then that's your body telling you 107 00:08:11,680 --> 00:08:15,880 Speaker 1: that as well. Now, those issues like depression and other 108 00:08:15,920 --> 00:08:18,560 Speaker 1: things will obviously color that, but I think that's a 109 00:08:18,560 --> 00:08:23,400 Speaker 1: good topic of discussion. Your body is really smart. And 110 00:08:23,520 --> 00:08:26,720 Speaker 1: let me just throw this in there as well. There's 111 00:08:26,760 --> 00:08:28,880 Speaker 1: so many sleep tractors out there now, and I get it, 112 00:08:28,920 --> 00:08:31,440 Speaker 1: and I have tried them all and I have most 113 00:08:31,480 --> 00:08:35,080 Speaker 1: of them. But I pretty much know how much I sleep. 114 00:08:35,120 --> 00:08:36,360 Speaker 1: I know when I fall asleep, I know when I 115 00:08:36,360 --> 00:08:37,719 Speaker 1: get up. It's kind of fun to look at those 116 00:08:37,720 --> 00:08:44,120 Speaker 1: metrics on that watch the phone, but my body pretty 117 00:08:44,160 --> 00:08:46,800 Speaker 1: much tells me what it needs to tell me. You 118 00:08:46,840 --> 00:08:50,199 Speaker 1: can use all those tools. They're fun to use, they 119 00:08:50,240 --> 00:08:56,680 Speaker 1: can be motivating, but it's how we feel. It's the 120 00:08:56,720 --> 00:09:00,240 Speaker 1: results we get in our daily living that matters the post, 121 00:09:01,000 --> 00:09:09,240 Speaker 1: not that chart on our phone. So listen to your body, 122 00:09:09,280 --> 00:09:12,600 Speaker 1: and it depends, it depends. There's guidelines, and then there's 123 00:09:12,640 --> 00:09:15,480 Speaker 1: what works for you. All right, let's just list I 124 00:09:15,520 --> 00:09:18,880 Speaker 1: got about eight, and they're obviously many more. The benefits 125 00:09:18,880 --> 00:09:23,480 Speaker 1: of sleep common sense, but worth noting because some you 126 00:09:23,559 --> 00:09:29,040 Speaker 1: might not think of so really important one, especially right now, 127 00:09:29,600 --> 00:09:35,400 Speaker 1: sleep can help boost your immune system, really important, really important. 128 00:09:35,640 --> 00:09:38,160 Speaker 1: You know. Let me jump ahead here. There's so many 129 00:09:38,200 --> 00:09:41,320 Speaker 1: recovery products out there as well. I've never seen more. 130 00:09:41,400 --> 00:09:44,719 Speaker 1: That's one of the biggest, you know, crazes in the 131 00:09:44,800 --> 00:09:47,480 Speaker 1: last couple of years, so many different things. Don't want 132 00:09:47,480 --> 00:09:49,959 Speaker 1: to list them, but you know what I'm talking about, 133 00:09:50,440 --> 00:09:54,080 Speaker 1: and yes, they can all help and work for different reasons. 134 00:09:54,080 --> 00:09:59,800 Speaker 1: Placebo effect, you know, just rest and feels good. But 135 00:10:00,320 --> 00:10:02,920 Speaker 1: two of the most important recovery tools that I talk 136 00:10:03,000 --> 00:10:09,000 Speaker 1: about are what sleep and food. If you aren't doing 137 00:10:09,000 --> 00:10:12,480 Speaker 1: those things correctly, all of the other products that I'm 138 00:10:12,520 --> 00:10:16,040 Speaker 1: thinking of that you may have, some of which are 139 00:10:16,080 --> 00:10:18,680 Speaker 1: really expensive, aren't going to do a heck of a lot. 140 00:10:20,480 --> 00:10:23,360 Speaker 1: So you need to get what you need for sleep 141 00:10:23,400 --> 00:10:28,120 Speaker 1: first and foremost, and you need to refuel and feel 142 00:10:28,160 --> 00:10:32,960 Speaker 1: yourself appropriately and healthily. All right, benefits of sleep, weight 143 00:10:32,960 --> 00:10:35,640 Speaker 1: just list them. So boosting your immune system really important, 144 00:10:36,400 --> 00:10:40,120 Speaker 1: helping prevent weight gain for reasons that are obvious and 145 00:10:40,200 --> 00:10:43,720 Speaker 1: that are not not the topic of today. It's the opposite. 146 00:10:44,200 --> 00:10:48,280 Speaker 1: I'm not going to talk about weight loss as the 147 00:10:48,320 --> 00:10:52,280 Speaker 1: benefit of exercise, but just better sleep. But that's how 148 00:10:52,320 --> 00:10:58,000 Speaker 1: it's connected people, that's the synergistic effects. That's the system's theory. 149 00:10:59,440 --> 00:11:01,760 Speaker 1: That's why you don't just look at your scale and say, 150 00:11:01,800 --> 00:11:04,840 Speaker 1: oh my gosh, it's not moving. Maybe you're sleeping better. 151 00:11:05,200 --> 00:11:08,560 Speaker 1: Maybe that's improving your immune system. Let me listen the rest. 152 00:11:08,880 --> 00:11:16,320 Speaker 1: So you exercise more, you sleep better. And the benefits 153 00:11:16,320 --> 00:11:19,040 Speaker 1: of sleep include strengthening your heart. And that's going to 154 00:11:19,120 --> 00:11:21,720 Speaker 1: go to the studies I talked about improving your mood, 155 00:11:22,840 --> 00:11:30,720 Speaker 1: improving your productivity, improving your exercise performance, improving your memory. 156 00:11:32,160 --> 00:11:37,319 Speaker 1: And here's a negative one. Lack of sleep can be dangerous. 157 00:11:38,720 --> 00:11:43,360 Speaker 1: You know, studies are really strong into accidents, impaired judgment. 158 00:11:44,080 --> 00:11:46,520 Speaker 1: And as I was looking at these studies and and 159 00:11:46,800 --> 00:11:50,240 Speaker 1: you know, taking down these notes for the show, it 160 00:11:50,320 --> 00:11:53,680 Speaker 1: reminds me of the class I started at when I 161 00:11:53,679 --> 00:11:59,160 Speaker 1: started my new program at Harvard Extension School into human behavior. 162 00:11:59,800 --> 00:12:03,920 Speaker 1: The greatest classes I've ever taken, and I taken many 163 00:12:04,000 --> 00:12:10,280 Speaker 1: in my studies brain and behavior in the extremes, and 164 00:12:10,320 --> 00:12:13,480 Speaker 1: the focus was NASA and and outer space, and mean, 165 00:12:13,480 --> 00:12:18,720 Speaker 1: we looked at everything extreme environments, but the professor's specialty, 166 00:12:18,840 --> 00:12:24,959 Speaker 1: he's involved with NASA and just how dangerous sleep deprivation 167 00:12:25,559 --> 00:12:28,400 Speaker 1: is for those astronauts and how it is thrown off 168 00:12:28,440 --> 00:12:32,440 Speaker 1: the circadian rhythm because of the light and dark issues. 169 00:12:32,559 --> 00:12:36,920 Speaker 1: And it's not a twenty four hour cycle. So it's 170 00:12:37,000 --> 00:12:40,480 Speaker 1: so interesting and it's all connected, and I'm gonna constantly 171 00:12:40,520 --> 00:12:43,600 Speaker 1: remind you of that because it is not talked about, 172 00:12:43,840 --> 00:12:49,520 Speaker 1: and it makes changing behavior so much easier when you 173 00:12:49,559 --> 00:12:58,200 Speaker 1: realize the myriad benefits of exercise and eating healthy. You know, 174 00:12:58,640 --> 00:13:01,280 Speaker 1: the number four reason I view was improving your mood. 175 00:13:02,640 --> 00:13:08,600 Speaker 1: So you exercise more, you sleep better. It improves your mood. 176 00:13:09,200 --> 00:13:14,000 Speaker 1: You what make better food choices, You feel better about yourself. 177 00:13:15,679 --> 00:13:18,400 Speaker 1: These are the connections I'm going to make in just 178 00:13:18,480 --> 00:13:23,240 Speaker 1: about every show, all right, and it's free and we 179 00:13:23,360 --> 00:13:26,320 Speaker 1: control it, all right. You know what, Let's take that 180 00:13:26,400 --> 00:13:28,720 Speaker 1: final break, and when we come back and get into 181 00:13:28,720 --> 00:13:32,359 Speaker 1: the studies, we're going to talk about the negative effects, 182 00:13:32,880 --> 00:13:35,000 Speaker 1: you know, health effects of not getting enough sleep or 183 00:13:35,040 --> 00:13:39,040 Speaker 1: getting too much. And then that great study that prompted 184 00:13:39,080 --> 00:13:46,080 Speaker 1: this whole show on exercise and sleep. All right, final break, 185 00:13:46,120 --> 00:13:59,080 Speaker 1: we'll be right back, and we are back talking about 186 00:13:59,080 --> 00:14:02,440 Speaker 1: exercise and a just all of these things that are 187 00:14:02,520 --> 00:14:06,080 Speaker 1: connected and controllable, and I'm just gonna help you have 188 00:14:06,160 --> 00:14:09,720 Speaker 1: a better life. And as I was preparing the notes 189 00:14:09,800 --> 00:14:12,920 Speaker 1: for this show a little stress because it is something 190 00:14:13,000 --> 00:14:15,440 Speaker 1: I have been working on. I struggle with. Listen. I 191 00:14:15,559 --> 00:14:17,800 Speaker 1: love life, I love my job. I don't want to sleep. 192 00:14:18,400 --> 00:14:20,600 Speaker 1: I have too much to do. But I know that 193 00:14:20,600 --> 00:14:23,680 Speaker 1: that's not healthy, and I'm honest about that. And I'm 194 00:14:23,720 --> 00:14:25,840 Speaker 1: not one of those guys like you know, all of 195 00:14:25,880 --> 00:14:31,680 Speaker 1: these entrepreneurs and social media that like you know, more 196 00:14:31,800 --> 00:14:35,640 Speaker 1: is better. No, no, And I'm gonna talk about that, 197 00:14:35,720 --> 00:14:39,680 Speaker 1: like the no rest days garbage ties into all of 198 00:14:39,720 --> 00:14:43,280 Speaker 1: this as well. All right, But here, let's do three 199 00:14:43,440 --> 00:14:48,600 Speaker 1: studies on the negative effects of lack of sleep or 200 00:14:48,680 --> 00:14:53,320 Speaker 1: too much. First one, sleep duration linked to cardiovascular disease. 201 00:14:53,640 --> 00:14:59,640 Speaker 1: This is May two nine Circulation Journal. Now obviously really important. 202 00:14:59,640 --> 00:15:06,400 Speaker 1: Cardio vascular disease number one killer of Americans. So if 203 00:15:06,400 --> 00:15:09,200 Speaker 1: we have a study talking about sleep duration linked to 204 00:15:09,240 --> 00:15:13,040 Speaker 1: cardiovascular disease, that's kind of really important. And then when 205 00:15:13,040 --> 00:15:16,760 Speaker 1: we go back to the benefits I listed, including boosting 206 00:15:16,760 --> 00:15:20,040 Speaker 1: your immune system when something like COVID happens, it's all connected, 207 00:15:20,720 --> 00:15:24,320 Speaker 1: all right. So I'm going to read the abstract to 208 00:15:24,360 --> 00:15:27,080 Speaker 1: you and just discuss it quickly. But if common sense 209 00:15:27,080 --> 00:15:30,800 Speaker 1: people sleeping too little or too much increases the risk 210 00:15:30,920 --> 00:15:35,760 Speaker 1: of cardiovascular events and death in those with coronary artery disease, 211 00:15:36,200 --> 00:15:40,240 Speaker 1: suggests a growing body of evidence. Okay, so this is 212 00:15:40,280 --> 00:15:45,720 Speaker 1: looking at those already with coronary already disease, which is 213 00:15:45,800 --> 00:15:49,800 Speaker 1: so many, so many people. And the connection with sleep 214 00:15:50,560 --> 00:15:54,680 Speaker 1: it continues. More than one third actually of US adults 215 00:15:54,720 --> 00:15:57,920 Speaker 1: sleep less than the here's that number seven hours recommended 216 00:15:57,960 --> 00:16:00,720 Speaker 1: for optimal health, according to a tooth US in seventeen 217 00:16:00,760 --> 00:16:04,080 Speaker 1: reports from the US Centers for Disease Control and Prevention. 218 00:16:04,600 --> 00:16:07,640 Speaker 1: Sleeping less than the recommended amount has long been linked 219 00:16:07,960 --> 00:16:13,720 Speaker 1: to poor health outcomes. This includes increased risks for cardiovascular 220 00:16:13,880 --> 00:16:18,400 Speaker 1: risk factors like obesity, diabetes, and high blood pressure, and 221 00:16:18,520 --> 00:16:25,280 Speaker 1: an increased risk of cardiovascular events. Super important people obesity, diabetes, 222 00:16:25,360 --> 00:16:29,280 Speaker 1: high blood pressure, and risk of cardiovascular events. Now a 223 00:16:29,320 --> 00:16:33,120 Speaker 1: flurry of recent studies is solidifying that evidence base and 224 00:16:33,160 --> 00:16:36,120 Speaker 1: showing that poor sleep is linked both to pre clinical 225 00:16:36,720 --> 00:16:41,120 Speaker 1: atheros sclerosis and to a higher rate of death among 226 00:16:41,240 --> 00:16:44,960 Speaker 1: patients with heart disease. All right, paper, and actually the study, 227 00:16:45,040 --> 00:16:46,560 Speaker 1: one of the studies they are referring to is the 228 00:16:46,600 --> 00:16:49,080 Speaker 1: next one I'm going to cite. But it makes that 229 00:16:49,200 --> 00:16:52,160 Speaker 1: just common sense but we need to hear these things 230 00:16:52,240 --> 00:16:56,960 Speaker 1: over and over and over again, and and here, obesity, diabetes, 231 00:16:57,400 --> 00:17:00,240 Speaker 1: all these things that so so commonly what people say 232 00:17:00,280 --> 00:17:03,080 Speaker 1: you don't have control over its genetics. Sure there's a 233 00:17:03,120 --> 00:17:09,560 Speaker 1: genetic component, but that can be so over ridden through 234 00:17:09,680 --> 00:17:15,600 Speaker 1: lifestyle choices, so many choices. And when we eat a 235 00:17:15,600 --> 00:17:18,120 Speaker 1: little better, sleep a little more, move a little more, 236 00:17:18,640 --> 00:17:24,159 Speaker 1: all of those things create this incredible snowball effect. But 237 00:17:24,200 --> 00:17:27,200 Speaker 1: when we try to change just one, just our diet, 238 00:17:27,200 --> 00:17:29,600 Speaker 1: go on a crash diet, well we're probably gonna sleep 239 00:17:29,600 --> 00:17:31,920 Speaker 1: a litle less. I'm gonna get to that, and exercise 240 00:17:31,960 --> 00:17:36,639 Speaker 1: a little less. You don't have the energy. You're angry, 241 00:17:37,080 --> 00:17:40,680 Speaker 1: all right. So studying number two that they were alluding 242 00:17:40,720 --> 00:17:43,639 Speaker 1: to talking about flurry of recent studies, one is this 243 00:17:44,240 --> 00:17:48,040 Speaker 1: sleep duration and mortality and patients with coronary artery disease 244 00:17:48,320 --> 00:17:52,119 Speaker 1: the American Journal of Cardiology, March two thousand nine. So 245 00:17:52,200 --> 00:17:55,760 Speaker 1: they looked at sleep durations in almost three thousand patients 246 00:17:56,400 --> 00:18:00,560 Speaker 1: enrolled in the Emerary Cardiovascular bio Bank in age was 247 00:18:00,640 --> 00:18:07,200 Speaker 1: sixty four years old, we're female, we're black, with obstructive 248 00:18:07,320 --> 00:18:12,040 Speaker 1: coronary artery disease. And they were followed for all cause 249 00:18:12,200 --> 00:18:17,520 Speaker 1: and cardiovascular mortality. After adjusting for demographics and risk factors, 250 00:18:17,560 --> 00:18:21,040 Speaker 1: both short and long sleep durations were associated with higher 251 00:18:21,080 --> 00:18:24,119 Speaker 1: all cause mortality. Now that's weird, right, you go, I 252 00:18:24,160 --> 00:18:27,840 Speaker 1: get the short, not enough, but too much sleep. But 253 00:18:27,880 --> 00:18:31,679 Speaker 1: again it starts me thinking about things like depression and 254 00:18:31,760 --> 00:18:34,719 Speaker 1: things like that, people sleeping longer than maybe they should. 255 00:18:35,000 --> 00:18:37,760 Speaker 1: But it goes back to that moderation. It goes back 256 00:18:37,760 --> 00:18:41,840 Speaker 1: to listening to your body. And again we'll throw that 257 00:18:41,960 --> 00:18:45,679 Speaker 1: seven hours out, but it's plus or minus based on 258 00:18:45,880 --> 00:18:51,960 Speaker 1: you and you being honest with yourself and real quick 259 00:18:52,000 --> 00:18:55,760 Speaker 1: conclusion here. In conclusion, the study is the first to 260 00:18:55,880 --> 00:19:00,840 Speaker 1: extend the observations of sleep duration and mortality from population 261 00:19:00,880 --> 00:19:05,560 Speaker 1: based studies to patients with documented cardiac disease. All right, 262 00:19:05,960 --> 00:19:08,879 Speaker 1: so not just looking at healthy but looking at people 263 00:19:08,920 --> 00:19:14,480 Speaker 1: with issues, which is really important. And for those who 264 00:19:14,520 --> 00:19:17,960 Speaker 1: had those issues, which are so many of you, here's 265 00:19:18,000 --> 00:19:23,199 Speaker 1: a great way to start improving your health. And a 266 00:19:23,320 --> 00:19:26,760 Speaker 1: third one, this is a lot uh. I wrote a 267 00:19:26,800 --> 00:19:29,199 Speaker 1: little more clinical, but it's a lot more clinical. So 268 00:19:29,280 --> 00:19:31,280 Speaker 1: I'm just gonna give you the quick jest. So this 269 00:19:31,480 --> 00:19:35,520 Speaker 1: was January two, nine, Journal of the American College of 270 00:19:35,600 --> 00:19:40,600 Speaker 1: Cardiology title Association of sleep duration and quality with subclinical 271 00:19:40,760 --> 00:19:45,719 Speaker 1: athero sclerosis. Here's just the conclusion. Lower sleeping times and 272 00:19:45,760 --> 00:19:51,120 Speaker 1: fragmented sleep are independently associated with an increased risk of subclinical, 273 00:19:51,640 --> 00:19:57,560 Speaker 1: multi territory atherosclerosis. These results highlight the importance of healthy 274 00:19:57,640 --> 00:20:03,360 Speaker 1: sleep habits for the prevention of cardiovascular disease. Three studies 275 00:20:04,160 --> 00:20:08,560 Speaker 1: super common sensical. We need to sleep enough for ourselves, 276 00:20:11,320 --> 00:20:13,480 Speaker 1: and it's connected to the number one cause of death. 277 00:20:15,560 --> 00:20:19,199 Speaker 1: And what's crazy is we have all of this technology 278 00:20:19,240 --> 00:20:20,719 Speaker 1: and all of these things that are supposed to make 279 00:20:20,720 --> 00:20:24,080 Speaker 1: our lives better, including all of those recovery techniques and 280 00:20:24,200 --> 00:20:28,520 Speaker 1: tools and products that are out there now. So why 281 00:20:28,600 --> 00:20:35,640 Speaker 1: are we sleeping less? Why are we less healthy? Well, 282 00:20:35,680 --> 00:20:40,199 Speaker 1: the show is all about that, all right, all right, 283 00:20:40,280 --> 00:20:44,320 Speaker 1: So those were the three negatives. So the study that 284 00:20:45,359 --> 00:20:53,879 Speaker 1: was June of this year, super recent British Journal of 285 00:20:53,920 --> 00:20:57,919 Speaker 1: Sports Medicine title Sleep and Physical Activity in relation to 286 00:20:58,040 --> 00:21:02,520 Speaker 1: All Cause cardio vast ular disease and cancer mortality risk. 287 00:21:02,800 --> 00:21:05,040 Speaker 1: So now we're throwing cancer in there. I'm gonna read 288 00:21:05,359 --> 00:21:08,000 Speaker 1: from the abstract because it's so perfect. Cut out the 289 00:21:08,000 --> 00:21:11,439 Speaker 1: boring stuff and stuff you don't need to know, but 290 00:21:11,520 --> 00:21:15,479 Speaker 1: here we go. The objectives of this study was, although 291 00:21:15,520 --> 00:21:21,239 Speaker 1: both physical inactivity and poor sleep are deletariously associated with mortality, 292 00:21:21,440 --> 00:21:26,359 Speaker 1: the joint effects of these two behaviors remain unknown. This 293 00:21:26,400 --> 00:21:30,960 Speaker 1: study aimed to investigate the joint association of physical activity 294 00:21:31,040 --> 00:21:37,560 Speaker 1: and sleep with all cause and cause specific mortality risks. Okay, 295 00:21:37,720 --> 00:21:41,399 Speaker 1: so physical inactivity and poor sleep we already, you know, 296 00:21:41,760 --> 00:21:45,920 Speaker 1: deletariously associated with mortality, as they said, so they want 297 00:21:45,920 --> 00:21:48,639 Speaker 1: to see the connection what's going on between the two. 298 00:21:49,200 --> 00:21:51,880 Speaker 1: So they looked at over three hundred and eighty thousand 299 00:21:51,880 --> 00:21:56,720 Speaker 1: participants aged a fifty five point nine years, so that's 300 00:21:56,760 --> 00:21:59,960 Speaker 1: the average from the UK bio Bank that were included. 301 00:22:00,680 --> 00:22:04,880 Speaker 1: Baseline physical activity levels were categorized as high, medium, low, 302 00:22:05,440 --> 00:22:10,320 Speaker 1: and no moderate to vigorous physical activity m v p 303 00:22:10,560 --> 00:22:14,560 Speaker 1: A based on current public health guidelines. So they categorized 304 00:22:14,560 --> 00:22:19,040 Speaker 1: sleep into healthy, intermediate, and poor. With an established composited 305 00:22:19,119 --> 00:22:23,800 Speaker 1: sleep score of chronotype sleep duration, insomnia storing in daytime sleepiness, 306 00:22:24,160 --> 00:22:29,280 Speaker 1: they derive twelve physical activity sleep combinations and mortality risk 307 00:22:29,840 --> 00:22:35,360 Speaker 1: were ascertained to may for all cause total cardiovascular disease 308 00:22:35,960 --> 00:22:39,199 Speaker 1: CBD two subtypes. Blah blah, blah, you don't need to know, 309 00:22:39,280 --> 00:22:42,760 Speaker 1: as well as total cancer and lung cancer. About going 310 00:22:42,840 --> 00:22:44,320 Speaker 1: on there. I've got to give you a little bit 311 00:22:44,359 --> 00:22:47,960 Speaker 1: of that. Okay, this is the final final paragraph. Well too. 312 00:22:48,520 --> 00:22:51,440 Speaker 1: The results after an average follow up of eleven point 313 00:22:51,480 --> 00:22:56,920 Speaker 1: one years, sleep scores showed dose response associations with all 314 00:22:57,000 --> 00:23:02,639 Speaker 1: cause total CVD and a schemic stroke mortality compared with 315 00:23:02,760 --> 00:23:08,320 Speaker 1: high physical activity healthy sleep group. The no moderate to 316 00:23:08,400 --> 00:23:13,000 Speaker 1: physical physical activity poor sleep group had the highest mortality 317 00:23:13,160 --> 00:23:18,800 Speaker 1: risks for all cause total cardiovascular disease, total cancer, and 318 00:23:19,119 --> 00:23:23,040 Speaker 1: lung cancer. Sow, we get the cancers in here. The 319 00:23:23,160 --> 00:23:28,399 Speaker 1: delectarious associations of poor sleep with all outcomes except for 320 00:23:28,520 --> 00:23:36,320 Speaker 1: stroke was amplified with lower physical activity. I gotta stop. 321 00:23:36,320 --> 00:23:40,919 Speaker 1: I'm gonna read you the two sentenced conclusion. This is 322 00:23:40,960 --> 00:23:45,400 Speaker 1: what's such a problem with all the information, the majority 323 00:23:45,400 --> 00:23:47,800 Speaker 1: of the informations that's making it to you in the 324 00:23:47,840 --> 00:23:53,000 Speaker 1: media when it comes to exercise and nutrition and the benefits. 325 00:23:56,280 --> 00:24:01,040 Speaker 1: You know, I just did a show recently on you know, 326 00:24:01,160 --> 00:24:04,439 Speaker 1: these supplements that I'm seeing all the time instead of 327 00:24:04,440 --> 00:24:07,080 Speaker 1: eating your fruit and vegetables, getting a pill. You can't 328 00:24:07,720 --> 00:24:13,919 Speaker 1: did that show, but I drives me crazy. What if 329 00:24:13,960 --> 00:24:15,840 Speaker 1: someone told you the benefits to sleeping was in a 330 00:24:15,840 --> 00:24:22,159 Speaker 1: pill and they they kind of do. But it's the 331 00:24:22,240 --> 00:24:26,600 Speaker 1: behaviors people, it's not what you do. There is no hack. 332 00:24:27,520 --> 00:24:30,960 Speaker 1: Hack to me is a shortcut to health. There's no 333 00:24:31,080 --> 00:24:36,000 Speaker 1: hack their science and there's consistency, and there's behavior modification. 334 00:24:37,720 --> 00:24:41,480 Speaker 1: And as I said, and we'll continue to say, when 335 00:24:41,480 --> 00:24:46,600 Speaker 1: you change all of these things a little bit, it's manageable. 336 00:24:48,680 --> 00:24:53,880 Speaker 1: It's fun because you're gonna pick your things and it works. 337 00:24:55,480 --> 00:25:01,440 Speaker 1: Here's the conclusion. The detrimental associations of poor sleep with 338 00:25:01,560 --> 00:25:06,360 Speaker 1: all cause and cause specific mortality risks are exacerbated by 339 00:25:06,520 --> 00:25:13,520 Speaker 1: low physical activity, suggesting likely synergistic effects. Our study supports 340 00:25:13,520 --> 00:25:18,120 Speaker 1: the need to target both behaviors in research and clinical practice. 341 00:25:18,920 --> 00:25:24,680 Speaker 1: This is why I talk about that miracle drug that 342 00:25:25,400 --> 00:25:27,719 Speaker 1: is so often talked about that there you know, if 343 00:25:27,800 --> 00:25:30,800 Speaker 1: there was a drug that give you the same benefits 344 00:25:30,800 --> 00:25:33,280 Speaker 1: as exercise, But what are those benefits? Is that weight 345 00:25:33,320 --> 00:25:38,760 Speaker 1: loss or is that sleep? And is it the relationship 346 00:25:38,880 --> 00:25:43,800 Speaker 1: and connection to cancers and cardiovascular disease? Do you really 347 00:25:43,800 --> 00:25:49,920 Speaker 1: think a pill, one pill or multitude of pills can 348 00:25:49,920 --> 00:25:52,919 Speaker 1: target all of those things? Do you really want that 349 00:25:55,840 --> 00:26:01,520 Speaker 1: physical activity, the detrimental associations of poor sleep exacerbated by 350 00:26:01,520 --> 00:26:06,720 Speaker 1: a low physical activity, suggesting likely synergistic effects. Cannot and 351 00:26:06,800 --> 00:26:12,440 Speaker 1: underline that in my notes cannot emphasize enough the importance 352 00:26:12,520 --> 00:26:16,959 Speaker 1: of these sinner gistic effects. And let me give you 353 00:26:17,040 --> 00:26:20,800 Speaker 1: one final takeaway from that study. With all of these variables, 354 00:26:20,840 --> 00:26:23,800 Speaker 1: they concluded that the lower the sleep score, the higher 355 00:26:23,840 --> 00:26:27,399 Speaker 1: the risk of early mortality were from any cause, but 356 00:26:27,560 --> 00:26:32,439 Speaker 1: particularly from cardiovascular disease. They were also more likely to 357 00:26:32,520 --> 00:26:38,080 Speaker 1: have higher risk of cancer, particularly lung cancer. Now, association 358 00:26:39,040 --> 00:26:45,920 Speaker 1: not causation, But how many times are we gonna talk 359 00:26:46,000 --> 00:26:50,439 Speaker 1: about these kind of common sensical association causation. What's amazing 360 00:26:50,480 --> 00:26:53,480 Speaker 1: to me is the association's people make with some pretty 361 00:26:53,480 --> 00:26:56,680 Speaker 1: crazy stuff, kind of going off on a big tangent here, 362 00:26:56,720 --> 00:27:02,000 Speaker 1: But we believe what we want to believe, right, all right, 363 00:27:02,119 --> 00:27:04,879 Speaker 1: Real quick ways to get better sleep. We know these things, 364 00:27:06,960 --> 00:27:10,879 Speaker 1: but they bear repeating. Getting on a regular schedule I 365 00:27:10,920 --> 00:27:13,359 Speaker 1: have a real tough time with that. I'm really bad 366 00:27:13,400 --> 00:27:16,080 Speaker 1: at that. I still have kids that want me to 367 00:27:16,119 --> 00:27:17,960 Speaker 1: put them to bed, and they're going to bed later. 368 00:27:18,080 --> 00:27:22,560 Speaker 1: I want to go to bed earlier. Really hard keeping 369 00:27:22,600 --> 00:27:27,200 Speaker 1: a regular schedule. Like anything else. Good habit is one 370 00:27:27,240 --> 00:27:31,800 Speaker 1: way pay attention to what you eat and drink makes 371 00:27:31,840 --> 00:27:36,800 Speaker 1: a huge, huge difference in how you sleep. Too little 372 00:27:36,920 --> 00:27:40,440 Speaker 1: or too much. And we have to throw in caffeine 373 00:27:40,440 --> 00:27:44,919 Speaker 1: as well. Know your body. Do you have to stop 374 00:27:44,960 --> 00:27:47,399 Speaker 1: if you do drink caffeine? Do you have to stop 375 00:27:47,440 --> 00:27:51,400 Speaker 1: at noon or at two or at four or earlier. 376 00:27:52,720 --> 00:27:56,879 Speaker 1: This is that process of you learning about you. And 377 00:27:56,960 --> 00:28:00,560 Speaker 1: that's why things like intermittent fast day where you try 378 00:28:00,600 --> 00:28:03,520 Speaker 1: to stop eating at five pm or six pm or seven, 379 00:28:04,119 --> 00:28:08,560 Speaker 1: is that affecting your sleep. This is why it's all connected. 380 00:28:10,880 --> 00:28:14,800 Speaker 1: Number four and this goes to my work around personally. 381 00:28:15,440 --> 00:28:19,119 Speaker 1: Limit naps not gonna happen for me. One of my 382 00:28:19,160 --> 00:28:22,040 Speaker 1: favorite things when I first got my very own office, 383 00:28:22,520 --> 00:28:25,200 Speaker 1: and I've moved, office has just gotten bigger over the years. 384 00:28:25,240 --> 00:28:28,040 Speaker 1: It was tiny. It was so small, and I loved it. 385 00:28:28,520 --> 00:28:31,000 Speaker 1: One of the reasons I loved it was I could 386 00:28:31,280 --> 00:28:34,119 Speaker 1: finally have a place piece and quiet for my naps, 387 00:28:34,560 --> 00:28:39,360 Speaker 1: no windows, no distractions, and I would say, I'm gonna 388 00:28:39,360 --> 00:28:41,440 Speaker 1: say my phone is gonna be Siri wake me up 389 00:28:41,440 --> 00:28:45,560 Speaker 1: in thirty minutes. So I take naps and that works 390 00:28:45,560 --> 00:28:47,960 Speaker 1: for me. We'll do a whole separate show on naps, 391 00:28:48,840 --> 00:28:52,360 Speaker 1: because there is just like with sleep, nighttime sleep, too much, 392 00:28:52,520 --> 00:28:56,560 Speaker 1: too little, Like what's the perfect dose I take naps? 393 00:28:56,840 --> 00:28:59,800 Speaker 1: But I'm gonna give you the information that is given. 394 00:29:00,400 --> 00:29:03,720 Speaker 1: I'm not gonna, you know, keep information out because of 395 00:29:04,240 --> 00:29:08,280 Speaker 1: a personal bias, my biases. Naps work for me, all right, 396 00:29:08,840 --> 00:29:11,400 Speaker 1: But this Mayo Clinic says limit naps. And if you're 397 00:29:11,440 --> 00:29:13,840 Speaker 1: napping during today and it's affecting your sleep at night, 398 00:29:14,320 --> 00:29:17,840 Speaker 1: then that's a problem, all right. Number five the Mayo 399 00:29:17,920 --> 00:29:24,120 Speaker 1: Clinic more physical activity. There you go, and they're six 400 00:29:24,800 --> 00:29:28,560 Speaker 1: and find a way to improve your sleep, limit your worries. 401 00:29:30,440 --> 00:29:35,720 Speaker 1: Let me connect yet again, exercise and sleep and the 402 00:29:35,760 --> 00:29:40,800 Speaker 1: synergistic effects exercise does. What done the shows on anxiety 403 00:29:41,080 --> 00:29:48,360 Speaker 1: and stress. The more exercise, the less anxious. So one 404 00:29:48,760 --> 00:29:52,560 Speaker 1: really good way to limit your worries or to exercise 405 00:29:53,320 --> 00:30:00,320 Speaker 1: to do number five that the Mayo Clinic recommends. Now 406 00:30:00,480 --> 00:30:05,080 Speaker 1: let me leave you with this. My clients from many 407 00:30:05,160 --> 00:30:08,800 Speaker 1: years ago, who is the opening chapter of my most 408 00:30:08,840 --> 00:30:13,520 Speaker 1: recent book, The Micro Workout Plan, is a perfect example 409 00:30:13,560 --> 00:30:19,160 Speaker 1: of sleep. So he is one who loved his racket sports, 410 00:30:19,560 --> 00:30:22,160 Speaker 1: had every injury known to man, there's no reason he 411 00:30:22,160 --> 00:30:24,240 Speaker 1: should have been able to play tennis and squash at 412 00:30:24,240 --> 00:30:27,360 Speaker 1: the level he is to this day at age sixty. 413 00:30:27,440 --> 00:30:29,720 Speaker 1: But one thing he talked about when I worked with 414 00:30:29,840 --> 00:30:33,600 Speaker 1: him was the more you know, he fixed those injuries. 415 00:30:33,640 --> 00:30:36,040 Speaker 1: We helped, you know, I helped him fix those injuries, 416 00:30:37,880 --> 00:30:42,160 Speaker 1: and he got back to playing ridiculously frequently at a 417 00:30:42,240 --> 00:30:46,480 Speaker 1: ridiculously high level. He's doing his strength workouts, his pilates, everything, 418 00:30:47,120 --> 00:30:49,800 Speaker 1: and he's like, I'm so tired in such a great way, 419 00:30:49,840 --> 00:30:52,640 Speaker 1: I'll never forget. It's saying I'm getting the greatest sleep. 420 00:30:54,280 --> 00:30:59,320 Speaker 1: He would also say that he was drinking, not that 421 00:30:59,320 --> 00:31:00,960 Speaker 1: he was drinking a lot it, but he's like, I can't, 422 00:31:01,200 --> 00:31:05,760 Speaker 1: you know, have that extra drink out with friends. He's like, 423 00:31:05,800 --> 00:31:08,240 Speaker 1: because I gotta get up and it just doesn't make 424 00:31:08,240 --> 00:31:11,600 Speaker 1: me feel the way I need to feel. He still 425 00:31:11,640 --> 00:31:16,920 Speaker 1: would have alcohol, but a little bit less so he 426 00:31:16,960 --> 00:31:21,200 Speaker 1: could perform the way he wanted to, And he also 427 00:31:21,280 --> 00:31:26,320 Speaker 1: focused on eating better so that he could again play 428 00:31:26,360 --> 00:31:30,800 Speaker 1: and perform the way he wanted to. And these are 429 00:31:30,840 --> 00:31:35,880 Speaker 1: the synergistic effects. This is why there's so much more 430 00:31:35,960 --> 00:31:43,720 Speaker 1: to exercise then weight loss. Sleep is good. Extremes are 431 00:31:43,720 --> 00:31:46,400 Speaker 1: not good. Too much or too little of anything not good. 432 00:31:48,000 --> 00:31:53,160 Speaker 1: And back to the no rest days BS. Sleep and rest. 433 00:31:53,520 --> 00:31:57,680 Speaker 1: That's when we reap the rewards of our exercise. That's 434 00:31:57,680 --> 00:32:01,560 Speaker 1: when your muscles rebuild. It's not during the exercise bout 435 00:32:01,600 --> 00:32:07,640 Speaker 1: itself that those changes happen. It's the restorative process. Sleep 436 00:32:08,760 --> 00:32:16,600 Speaker 1: and nutrition two of the most important recovery tools. And 437 00:32:16,720 --> 00:32:21,800 Speaker 1: sleep it's free. There, you have it. So much more 438 00:32:21,840 --> 00:32:27,120 Speaker 1: to talk about. We're done. That's enough, common sense, be honest, 439 00:32:27,360 --> 00:32:30,280 Speaker 1: listen to your body. If you want to get in 440 00:32:30,400 --> 00:32:33,120 Speaker 1: naps like me, do it. My wife can't do it. 441 00:32:34,160 --> 00:32:37,080 Speaker 1: There's no one way. But we all need to get 442 00:32:37,080 --> 00:32:42,480 Speaker 1: our sleep in whatever way it works for us because 443 00:32:42,480 --> 00:32:44,960 Speaker 1: of all of those reasons I just outlined. And when 444 00:32:44,960 --> 00:32:52,480 Speaker 1: there is that incredible potential connection to cardiovascular disease on 445 00:32:52,560 --> 00:32:57,160 Speaker 1: top of everything else, let's focus on that, people, and 446 00:32:57,200 --> 00:33:00,480 Speaker 1: so start with exercise because when you move more, you 447 00:33:00,560 --> 00:33:03,760 Speaker 1: sleep more and you sleep better. All right, Thank you 448 00:33:03,840 --> 00:33:07,360 Speaker 1: so much for listening. If you have not yet subscribed 449 00:33:07,400 --> 00:33:11,240 Speaker 1: to this podcast, you need to rate the show, comment 450 00:33:11,320 --> 00:33:13,920 Speaker 1: if you can wherever you listen to the show. If 451 00:33:13,920 --> 00:33:16,880 Speaker 1: you want to reach out Tom h Fit Instagram and Twitter, 452 00:33:16,880 --> 00:33:19,480 Speaker 1: accounts Tom h Fit follow me there as well as 453 00:33:19,520 --> 00:33:21,600 Speaker 1: reach out with questions and I love to hear from you. 454 00:33:21,720 --> 00:33:24,960 Speaker 1: Getting ready for the next what is it n listener 455 00:33:25,000 --> 00:33:28,760 Speaker 1: mail bag show? You go to Fitness Disrupted dot com 456 00:33:28,920 --> 00:33:32,719 Speaker 1: my website learn more about me there, shoot me an 457 00:33:32,720 --> 00:33:35,080 Speaker 1: email through the site there as well. And again, newest 458 00:33:35,080 --> 00:33:37,240 Speaker 1: book is the Micro Workout Plan, And I do have 459 00:33:37,280 --> 00:33:39,440 Speaker 1: a site that just went up a couple of months ago. 460 00:33:39,520 --> 00:33:41,680 Speaker 1: Adding to it will be there for many years to come. 461 00:33:41,720 --> 00:33:44,640 Speaker 1: All of my content in one place. That is tom 462 00:33:44,680 --> 00:33:48,480 Speaker 1: hone fitness dot Com by Virtual Jim. Thank you so 463 00:33:48,560 --> 00:33:52,560 Speaker 1: much for listening. I have one goal, not only with 464 00:33:52,640 --> 00:33:55,440 Speaker 1: the show how but my life. What I do my 465 00:33:55,560 --> 00:33:59,040 Speaker 1: vocation and I've made my passion my vocation to help 466 00:33:59,080 --> 00:34:04,080 Speaker 1: you have your best life. And guess what, I'm tied 467 00:34:04,120 --> 00:34:07,680 Speaker 1: into that as well. I want to live as long 468 00:34:07,800 --> 00:34:10,600 Speaker 1: as possible and have all of those years be as 469 00:34:10,640 --> 00:34:13,160 Speaker 1: healthy and enjoyable, so I can do whatever I want 470 00:34:13,160 --> 00:34:14,480 Speaker 1: to do for as long as I want to do it. 471 00:34:14,520 --> 00:34:16,680 Speaker 1: And I want that for you too, and I take 472 00:34:16,719 --> 00:34:22,759 Speaker 1: that really seriously. I am Tom Holland this is fitness disrupted. 473 00:34:23,520 --> 00:34:31,840 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 474 00:34:32,040 --> 00:34:35,560 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 475 00:34:35,600 --> 00:34:38,920 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 476 00:34:39,000 --> 00:34:40,400 Speaker 1: listen to your favorite shows.