1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,280 --> 00:00:15,000 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Well, 3 00:00:15,280 --> 00:00:17,560 Speaker 1: I got to do a show on the coronavirus, don't I. 4 00:00:17,800 --> 00:00:20,840 Speaker 1: We are living in a crazy time right now. Yesterday 5 00:00:21,239 --> 00:00:24,000 Speaker 1: I was told that my kids were going to be 6 00:00:24,040 --> 00:00:27,320 Speaker 1: out of school for at least two weeks. So these 7 00:00:27,360 --> 00:00:31,200 Speaker 1: are interesting times we're living in. And it is totally 8 00:00:31,240 --> 00:00:34,519 Speaker 1: connected to what this show is all about, health and 9 00:00:34,560 --> 00:00:41,199 Speaker 1: wellness and yes, balancing people common sense and science, because 10 00:00:41,800 --> 00:00:45,559 Speaker 1: the common sense and the fear and the myths that 11 00:00:45,560 --> 00:00:49,000 Speaker 1: are out there about even the coronavirus pretty crazy. So 12 00:00:49,120 --> 00:00:51,120 Speaker 1: it is one of these great examples that they are 13 00:00:51,200 --> 00:00:55,800 Speaker 1: overreactors and there are underreactors, and we need the common 14 00:00:55,880 --> 00:00:58,640 Speaker 1: sense and we need the science. So that's what today's 15 00:00:58,640 --> 00:01:01,480 Speaker 1: show is about. It's going to be about the coronavirus, 16 00:01:01,520 --> 00:01:05,200 Speaker 1: how it's tied to exercise and wellness, and how it 17 00:01:05,280 --> 00:01:09,920 Speaker 1: is yet another incredible example of why we exercise and 18 00:01:09,959 --> 00:01:12,920 Speaker 1: why we are healthy and why we do it outside 19 00:01:13,319 --> 00:01:16,360 Speaker 1: of what you see on the scale. I say this 20 00:01:16,440 --> 00:01:20,600 Speaker 1: in almost every show, okay, that there are so many, 21 00:01:20,720 --> 00:01:24,319 Speaker 1: so many benefits of exercise, and I'm gonna throw in 22 00:01:24,319 --> 00:01:28,319 Speaker 1: the healthy eating as well, and it's outside of what 23 00:01:28,400 --> 00:01:31,560 Speaker 1: you see in the mirror. It's outside of weight loss. 24 00:01:32,080 --> 00:01:36,319 Speaker 1: And when something as crazy and as as scary for 25 00:01:36,360 --> 00:01:40,280 Speaker 1: so many people as the coronavirus comes about, this is 26 00:01:40,760 --> 00:01:42,919 Speaker 1: when I look back and say, this is why people 27 00:01:43,240 --> 00:01:46,319 Speaker 1: that I'm eating my healthy food every day, this is 28 00:01:46,360 --> 00:01:49,680 Speaker 1: why I'm exercising. There's so many other benefits. Sure, I 29 00:01:49,720 --> 00:01:51,360 Speaker 1: want to look better in a bathing suit and all 30 00:01:51,400 --> 00:01:53,920 Speaker 1: those kind of things, and I want to feel better. 31 00:01:54,360 --> 00:01:58,400 Speaker 1: Listen to my show on depression and exercise. But at 32 00:01:58,440 --> 00:02:01,120 Speaker 1: the end of the day, it's Darwinnie, isn't it. It's 33 00:02:01,160 --> 00:02:03,920 Speaker 1: about natural selection. It's about we want to be as 34 00:02:03,960 --> 00:02:07,640 Speaker 1: healthy as possible so that if and when something like 35 00:02:07,720 --> 00:02:11,480 Speaker 1: this happens, your bodies are as strong as possible. And 36 00:02:11,520 --> 00:02:15,000 Speaker 1: guess what we can control that. And so that's what 37 00:02:15,000 --> 00:02:17,440 Speaker 1: we're gonna talk about, to talk about workouts, how to 38 00:02:17,480 --> 00:02:20,040 Speaker 1: be safer while we're going through this and this is 39 00:02:20,080 --> 00:02:23,080 Speaker 1: out there. We're gonna talk about six things that you 40 00:02:23,120 --> 00:02:27,040 Speaker 1: can do to help strengthen your immune system. So the 41 00:02:27,040 --> 00:02:30,520 Speaker 1: immune system is a huge theme of today's show because 42 00:02:30,520 --> 00:02:34,399 Speaker 1: it is connected. It is totally connected to the coronavirus, 43 00:02:34,440 --> 00:02:37,720 Speaker 1: to viruses in general, to getting sick, and I'm gonna 44 00:02:37,880 --> 00:02:40,760 Speaker 1: read from a couple of studies, give you examples of 45 00:02:40,760 --> 00:02:47,000 Speaker 1: studies that show the powerful benefit of exercise in uh 46 00:02:47,120 --> 00:02:51,640 Speaker 1: strengthening your immune system, boosting your immune system and helping 47 00:02:52,000 --> 00:02:56,079 Speaker 1: not only prevent you from catching certain things, but if 48 00:02:56,120 --> 00:02:59,120 Speaker 1: and when you do catch them, you are going to 49 00:03:00,080 --> 00:03:04,600 Speaker 1: have much less symptoms and recover much more quickly. And 50 00:03:04,639 --> 00:03:09,639 Speaker 1: that's really exciting. Okay, So coronavirus. What's the coronavirus. Well, 51 00:03:09,680 --> 00:03:12,240 Speaker 1: it's a large family of viruses that are common in people, 52 00:03:12,280 --> 00:03:15,400 Speaker 1: in many different species of animals. The symptoms for this 53 00:03:15,440 --> 00:03:20,480 Speaker 1: one fever, cough, shortness of breath, and it's super scary. 54 00:03:20,720 --> 00:03:23,480 Speaker 1: I get it. But the people who are most at 55 00:03:23,600 --> 00:03:28,280 Speaker 1: risk are the elderly and people with underlying health problems. So, yes, 56 00:03:28,639 --> 00:03:31,320 Speaker 1: we want to be vigilant. Yes, you want to use 57 00:03:31,400 --> 00:03:34,079 Speaker 1: common sense, and you're gonna do all those things they're 58 00:03:34,080 --> 00:03:40,080 Speaker 1: telling us. Avoid crowds, you know, clean surfaces, avoid germs, right, 59 00:03:40,440 --> 00:03:44,000 Speaker 1: and all those things to be smart. But you also 60 00:03:44,280 --> 00:03:46,720 Speaker 1: want to keep doing what you're doing. And when this 61 00:03:46,880 --> 00:03:50,480 Speaker 1: is over, and it will be, you want to please people. 62 00:03:51,040 --> 00:03:54,800 Speaker 1: Do what we're gonna talk about today, strengthen your immune 63 00:03:54,800 --> 00:04:03,960 Speaker 1: system through healthy lifestyle factors, including exercise and healthy eating. Okay, 64 00:04:04,000 --> 00:04:08,080 Speaker 1: and that's again this is as crazy as the topic is, 65 00:04:08,120 --> 00:04:11,640 Speaker 1: and it's scary, and yes, people are dying and this 66 00:04:11,720 --> 00:04:14,280 Speaker 1: is part of life, right, So we need to control 67 00:04:14,280 --> 00:04:16,200 Speaker 1: what we can control. And that's how I'm going to 68 00:04:16,320 --> 00:04:18,440 Speaker 1: end the show. We're gonna talk about that. How you 69 00:04:18,480 --> 00:04:20,200 Speaker 1: control what you can you let the other stuff go. 70 00:04:20,480 --> 00:04:22,560 Speaker 1: And the great news is is there is so much 71 00:04:22,600 --> 00:04:25,160 Speaker 1: we can control when it comes to our health and wellness. 72 00:04:25,360 --> 00:04:28,080 Speaker 1: And this is the extreme example. This is as extreme 73 00:04:28,080 --> 00:04:31,159 Speaker 1: as it guess, preventing death right. So many of my 74 00:04:31,200 --> 00:04:35,840 Speaker 1: shows are about feeling better, the depression, looking better, but 75 00:04:36,040 --> 00:04:39,640 Speaker 1: this show is is super important and super powerful because 76 00:04:39,680 --> 00:04:42,120 Speaker 1: this goes to the be all end all of why 77 00:04:42,240 --> 00:04:46,200 Speaker 1: we exercise is to live as long as possible. How 78 00:04:46,240 --> 00:04:48,560 Speaker 1: many times do I say that in the shows I 79 00:04:48,640 --> 00:04:52,000 Speaker 1: usually end it. Exercise does so many things, and my 80 00:04:52,120 --> 00:04:55,440 Speaker 1: job is to help people look better, feel better, and 81 00:04:55,520 --> 00:04:59,800 Speaker 1: live longer. And part of the living longer is preventing 82 00:05:00,080 --> 00:05:06,080 Speaker 1: and avoiding catching diseases things we can prevent and then 83 00:05:06,120 --> 00:05:10,640 Speaker 1: again if we do catch them, having an immune system 84 00:05:10,680 --> 00:05:15,159 Speaker 1: a body that is strong enough to withstand and get 85 00:05:15,200 --> 00:05:18,400 Speaker 1: us through it. And that's evolution, people, and so much 86 00:05:18,400 --> 00:05:21,320 Speaker 1: of what we're doing today is not good when it 87 00:05:21,360 --> 00:05:25,719 Speaker 1: comes to what we evolved to be and how strong 88 00:05:25,839 --> 00:05:29,920 Speaker 1: our systems were. Sitting, you know, not eating well, stress, 89 00:05:30,320 --> 00:05:33,200 Speaker 1: all of those kind of things are the opposite of 90 00:05:33,200 --> 00:05:36,760 Speaker 1: what we're gonna talk about. They are, you know, decreasing 91 00:05:36,880 --> 00:05:40,120 Speaker 1: our immune system strength. And so we need to do 92 00:05:40,160 --> 00:05:42,880 Speaker 1: what we can do to be as strong and as 93 00:05:42,880 --> 00:05:45,359 Speaker 1: healthy as possible. Let's take a quick break. When we 94 00:05:45,440 --> 00:05:48,159 Speaker 1: come back, I'm gonna talk about six specific things you 95 00:05:48,240 --> 00:05:52,480 Speaker 1: can do to boost that immune system, and obviously one 96 00:05:52,520 --> 00:05:54,440 Speaker 1: of them is going to be exercise. Going to talk 97 00:05:54,480 --> 00:05:56,719 Speaker 1: about the studies, and they're gonna bring it all home, 98 00:05:56,720 --> 00:06:10,480 Speaker 1: all right, We'll be right back, all right. So let 99 00:06:10,520 --> 00:06:15,880 Speaker 1: me also say I'm a big obvious proponent of exercising 100 00:06:15,880 --> 00:06:18,719 Speaker 1: at home along with the gym, but doing so much 101 00:06:18,720 --> 00:06:21,720 Speaker 1: of it at home because that's where consistency happens, that's 102 00:06:21,720 --> 00:06:25,320 Speaker 1: where the short workout happens, the shorter workouts that all 103 00:06:25,360 --> 00:06:29,280 Speaker 1: add up, right. So a lot of people myself included, Yes, 104 00:06:29,320 --> 00:06:31,960 Speaker 1: I still go to the gym, and the question is, 105 00:06:32,040 --> 00:06:34,160 Speaker 1: what are the risks right. New York Times had an 106 00:06:34,240 --> 00:06:37,320 Speaker 1: article just a couple of days ago about you know, 107 00:06:37,440 --> 00:06:40,640 Speaker 1: gym's and and the coronavirus and the risks. And one 108 00:06:40,720 --> 00:06:43,680 Speaker 1: thing to know is that it's right there in the headline. 109 00:06:43,720 --> 00:06:47,839 Speaker 1: Sweat cannot transmit the virus, but high contact surfaces such 110 00:06:47,839 --> 00:06:50,120 Speaker 1: as barbels, they can pose a problem. So that makes 111 00:06:50,120 --> 00:06:55,760 Speaker 1: complete sense. So while this is going on, common sense 112 00:06:55,800 --> 00:06:58,840 Speaker 1: dictates that if you can avoid going to the gym 113 00:06:58,880 --> 00:07:01,920 Speaker 1: and you can exercise, an't wouldn't that make sense? Stay 114 00:07:01,960 --> 00:07:06,920 Speaker 1: away from those places. Now. Listen, I'm someone who you know, uh, 115 00:07:07,520 --> 00:07:11,040 Speaker 1: super strong immune system, and but I'm gonna be smart. 116 00:07:11,800 --> 00:07:14,600 Speaker 1: So let's be smart. Let's avoid those places for a 117 00:07:14,640 --> 00:07:18,040 Speaker 1: couple of weeks and get your workouts in at home 118 00:07:18,760 --> 00:07:22,400 Speaker 1: and go for your walks outside, do those things. You know, 119 00:07:22,520 --> 00:07:24,640 Speaker 1: had the walk with my dogs this morning that I 120 00:07:24,680 --> 00:07:28,200 Speaker 1: talked about all the time, that great green exercise that 121 00:07:28,280 --> 00:07:32,200 Speaker 1: serves to also boost your mood. And in a time 122 00:07:32,640 --> 00:07:37,640 Speaker 1: like now, with the stress of the coronavirus, it is 123 00:07:37,680 --> 00:07:41,400 Speaker 1: so important that we decrease that stress. And how do 124 00:07:41,440 --> 00:07:45,720 Speaker 1: we do that exercise? How do we do that getting outside, 125 00:07:46,000 --> 00:07:49,920 Speaker 1: enjoying the outdoor environments that studies have shown. Talked about 126 00:07:49,960 --> 00:07:55,800 Speaker 1: it on other shows, studies have shown to decrease stress, 127 00:07:55,840 --> 00:07:59,680 Speaker 1: increase your mood states. Okay, So if you're gonna exercise, 128 00:08:00,000 --> 00:08:01,520 Speaker 1: a great time to do it at home. It's a 129 00:08:01,520 --> 00:08:04,080 Speaker 1: great time to take it outside, not in big crowds 130 00:08:04,080 --> 00:08:06,520 Speaker 1: of people. Go to the woods, go for go for 131 00:08:06,640 --> 00:08:09,880 Speaker 1: a bike ride, go for a walk. So exercise at 132 00:08:09,960 --> 00:08:14,320 Speaker 1: home and decrease that, you know, contact with surfaces that 133 00:08:14,640 --> 00:08:16,400 Speaker 1: a lot of people are using, and it would stand 134 00:08:16,400 --> 00:08:19,440 Speaker 1: to reason that would be the gym. All right. So 135 00:08:19,480 --> 00:08:23,040 Speaker 1: today again when it comes to the coronavirus, we're talking 136 00:08:23,080 --> 00:08:28,000 Speaker 1: about when we can control it, boosting building as healthy 137 00:08:28,040 --> 00:08:32,160 Speaker 1: and immune system as possible, and a healthy immune system people, 138 00:08:32,480 --> 00:08:37,720 Speaker 1: reduces your chance of viral infections and flus. Okay, I 139 00:08:37,800 --> 00:08:39,800 Speaker 1: joke all the time that I grew up with five 140 00:08:39,880 --> 00:08:42,560 Speaker 1: brothers and because I was exposed to so many germs. 141 00:08:42,640 --> 00:08:46,319 Speaker 1: It's another reason I believe I don't get sick. Topic 142 00:08:46,640 --> 00:08:50,160 Speaker 1: for another day. But we want to strengthen our immune 143 00:08:50,240 --> 00:08:54,800 Speaker 1: systems and control what we can. So here's six ways 144 00:08:55,080 --> 00:08:58,040 Speaker 1: you can do that, and you can start doing it today. 145 00:08:58,120 --> 00:09:02,360 Speaker 1: I just talked about one. Reduce your stress and and 146 00:09:02,440 --> 00:09:04,560 Speaker 1: it's tough to do at a time like now. And 147 00:09:04,600 --> 00:09:08,920 Speaker 1: stress you don't even know oftentimes how stressed you are, okay, 148 00:09:09,080 --> 00:09:13,400 Speaker 1: And chronic stress suppresses the immune response of the body, 149 00:09:13,440 --> 00:09:16,160 Speaker 1: and it does this by releasing, you know, things like 150 00:09:16,200 --> 00:09:20,040 Speaker 1: the hormone cortisol, and that interferes with T cells. I'm 151 00:09:20,080 --> 00:09:22,280 Speaker 1: gonna talk about T cells when we get to the studies. 152 00:09:22,559 --> 00:09:25,960 Speaker 1: So you want to reduce your stress any way you 153 00:09:26,000 --> 00:09:30,000 Speaker 1: can reduce the stress, you have to try to control that. 154 00:09:30,480 --> 00:09:32,120 Speaker 1: And I would argue, and again I'm gonna bring this 155 00:09:32,160 --> 00:09:34,439 Speaker 1: up at the end of the show. Limit the social 156 00:09:34,480 --> 00:09:40,079 Speaker 1: media intake. It's not helping. Get outside for those walks, 157 00:09:40,280 --> 00:09:44,280 Speaker 1: and gosh darn it, get your exercise in. All of 158 00:09:44,320 --> 00:09:47,760 Speaker 1: those things will help to reduce your stress. The more 159 00:09:47,800 --> 00:09:51,360 Speaker 1: stressed you are, the more you're gonna suppress your immune system. 160 00:09:51,440 --> 00:09:56,520 Speaker 1: And that's not good. Number two, like everything else, moderation 161 00:09:56,720 --> 00:10:01,200 Speaker 1: when it comes to alcohol. You know, these are hoping strategies. 162 00:10:02,000 --> 00:10:04,000 Speaker 1: You don't want to overdo the food, you don't want 163 00:10:04,040 --> 00:10:07,640 Speaker 1: to overdo the alcohol. You can still have it. Like 164 00:10:07,840 --> 00:10:12,280 Speaker 1: everything else, that's moderation. Remember term I use all the time. 165 00:10:12,640 --> 00:10:17,239 Speaker 1: My philosophy of excessive moderation, a little bit of exercise, 166 00:10:17,320 --> 00:10:20,040 Speaker 1: a little bit of alcohol, a little bit of the 167 00:10:20,080 --> 00:10:22,559 Speaker 1: comfort foods, but not too much of any one thing. 168 00:10:22,559 --> 00:10:24,839 Speaker 1: And that goes for exercise as well. And I'll talk 169 00:10:24,880 --> 00:10:28,120 Speaker 1: about that more in a moment. Number three. You want 170 00:10:28,160 --> 00:10:33,200 Speaker 1: to get in your vitamins, okay, A, B, six C, vitamins, 171 00:10:33,280 --> 00:10:36,360 Speaker 1: D and E. Vitamins are a way to boost your 172 00:10:36,360 --> 00:10:40,200 Speaker 1: immune system, okay, especially vitamin C, and you want to 173 00:10:40,240 --> 00:10:44,800 Speaker 1: do that proactively. Remember prehab versus rehab not only applies 174 00:10:44,840 --> 00:10:49,920 Speaker 1: to exercise people, it applies to healthy eating. And you 175 00:10:49,960 --> 00:10:52,480 Speaker 1: want to try to get those vitamins in through a 176 00:10:52,520 --> 00:10:56,480 Speaker 1: well balanced diet. But because we oftentimes can't do that, 177 00:10:56,920 --> 00:11:01,280 Speaker 1: remember my supplement show. Vitamins for me are a supplement 178 00:11:01,360 --> 00:11:03,960 Speaker 1: to fill in the gaps when we can't get all 179 00:11:04,000 --> 00:11:06,440 Speaker 1: those vitamins in the way we want. I take a 180 00:11:06,440 --> 00:11:09,840 Speaker 1: one a day personally, super easy, and it fills in 181 00:11:09,840 --> 00:11:13,160 Speaker 1: the gaps. Even though I try to eat as varied 182 00:11:13,200 --> 00:11:16,040 Speaker 1: and well balanced a diet as possible, I'm not perfect, 183 00:11:16,080 --> 00:11:21,400 Speaker 1: no one is. So reduce your stress, moderate alcohol, and 184 00:11:21,559 --> 00:11:25,400 Speaker 1: get your vitamins in, okay, And that ties into the 185 00:11:25,440 --> 00:11:30,600 Speaker 1: fourth one. You want to eat healthy and control what 186 00:11:30,720 --> 00:11:33,600 Speaker 1: you can, all right, And this is a time where people, 187 00:11:33,600 --> 00:11:35,679 Speaker 1: oh my gosh, you know you've seen the pictures. It 188 00:11:35,920 --> 00:11:38,880 Speaker 1: is blowing me away, the bread and milk, you know, 189 00:11:38,920 --> 00:11:41,640 Speaker 1: the people who have stocked up like the apocalypse is 190 00:11:41,720 --> 00:11:44,720 Speaker 1: upon us. And again, I understand you want to be 191 00:11:45,120 --> 00:11:48,080 Speaker 1: safe than sorry, But my question too is are you 192 00:11:48,120 --> 00:11:52,560 Speaker 1: stockpiling fruits and vegetables? Are you stockpiling those foods? You know, 193 00:11:52,640 --> 00:11:55,520 Speaker 1: the cookies and things like that. Well, that's not gonna help. 194 00:11:56,320 --> 00:11:58,760 Speaker 1: It's not gonna help in a bunch of ways. Right, 195 00:11:58,880 --> 00:12:01,440 Speaker 1: the blood, sugar cravings and all of that kind of 196 00:12:01,440 --> 00:12:03,520 Speaker 1: stuff you're gonna over eat. You're not gonna feel good 197 00:12:03,760 --> 00:12:07,040 Speaker 1: and you're gonna move less. And that all is tied 198 00:12:07,080 --> 00:12:14,000 Speaker 1: into your immune system. Okay, So vegetables, fruits, seeds, nuts, Okay, 199 00:12:14,040 --> 00:12:16,920 Speaker 1: you want to get in as many healthy nutrients as 200 00:12:16,960 --> 00:12:22,920 Speaker 1: possible because these nutrients are essential for a healthy immune system. Okay, 201 00:12:23,080 --> 00:12:25,720 Speaker 1: and when you eat them daily as I do myself 202 00:12:25,840 --> 00:12:29,240 Speaker 1: and with my boys, it helps, and my wife it 203 00:12:29,400 --> 00:12:35,600 Speaker 1: helps boost your immune system. So as much healthy food 204 00:12:35,679 --> 00:12:39,680 Speaker 1: as possible. Okay. A quick aside, when people ask me 205 00:12:39,679 --> 00:12:44,200 Speaker 1: about things like intermittent fasting, Sure, are you gonna lose weight, absolutely, 206 00:12:44,720 --> 00:12:48,079 Speaker 1: And is eating less calories you know, mice and studies 207 00:12:48,120 --> 00:12:51,680 Speaker 1: show that people eat less calories live longer. Absolutely, But 208 00:12:51,760 --> 00:12:53,520 Speaker 1: we need to get the nutrients in. This is my 209 00:12:53,640 --> 00:12:59,960 Speaker 1: number one reason, or one of them for eating healthy, 210 00:13:00,160 --> 00:13:03,680 Speaker 1: is that it's not about not eating just about not 211 00:13:03,760 --> 00:13:06,240 Speaker 1: eating bad foods. It's about eating as much good food 212 00:13:06,280 --> 00:13:10,319 Speaker 1: as possible because in those foods, those vitamins, those minerals, 213 00:13:10,320 --> 00:13:17,080 Speaker 1: the nutrients that are disease prevention, disease prevention boosting the 214 00:13:17,120 --> 00:13:20,120 Speaker 1: immune system. You don't boost your immune system by intermittent 215 00:13:20,160 --> 00:13:24,000 Speaker 1: fasting as far as I've seen. But those healthy compounds 216 00:13:24,000 --> 00:13:26,520 Speaker 1: that we find in foods and that often can't even 217 00:13:26,520 --> 00:13:31,040 Speaker 1: be replicated in vitamin supplement form, we get that through 218 00:13:31,040 --> 00:13:34,640 Speaker 1: eating healthy. So eat as healthy as possible you will 219 00:13:34,720 --> 00:13:39,439 Speaker 1: feel better about yourself in this stressful time. And again, 220 00:13:39,880 --> 00:13:42,920 Speaker 1: one thing I am horribly lacking in, but I admit 221 00:13:43,000 --> 00:13:47,560 Speaker 1: my weakness is sleep. Lack of sleep people causes that 222 00:13:47,600 --> 00:13:54,120 Speaker 1: inflammatory immune immune response to activate. Okay, it's not good, 223 00:13:54,520 --> 00:13:56,600 Speaker 1: and I don't get enough sleep, and I'm working on it. 224 00:13:56,640 --> 00:13:58,559 Speaker 1: And the more stressed you are, the less sleep you get, 225 00:13:58,559 --> 00:14:00,560 Speaker 1: and the less sleep you get, the more you eat. 226 00:14:00,640 --> 00:14:03,320 Speaker 1: So it is a vicious cycle, as as all of 227 00:14:03,360 --> 00:14:06,200 Speaker 1: this generally is. So you want to get as much 228 00:14:06,320 --> 00:14:09,640 Speaker 1: sleep as possible because it goes back again to those 229 00:14:09,679 --> 00:14:13,839 Speaker 1: T cells. Lack of sleep reduces the activity of T 230 00:14:14,000 --> 00:14:18,079 Speaker 1: cells and they help fight disease. Okay, that's gonna weaken 231 00:14:18,120 --> 00:14:22,760 Speaker 1: your immune system and your response to vaccines. So sleep, sleep, sleep. 232 00:14:23,560 --> 00:14:27,680 Speaker 1: And finally, number six, the most important, or one of 233 00:14:27,680 --> 00:14:30,600 Speaker 1: the most important out of all of these is that exercise. 234 00:14:31,920 --> 00:14:35,560 Speaker 1: Working out on a regular basis shocking has been shown, 235 00:14:35,680 --> 00:14:39,960 Speaker 1: and I will give you some studies scientifically proven to 236 00:14:40,160 --> 00:14:45,280 Speaker 1: boost the immune system. Okay, and one of the reasons 237 00:14:45,320 --> 00:14:49,640 Speaker 1: back to those T cells. Regular exercise mobilizes your T cells. 238 00:14:50,080 --> 00:14:52,040 Speaker 1: What are T cells? I brought it up a bunch 239 00:14:52,080 --> 00:14:54,640 Speaker 1: of times. T cells are a type of white blood 240 00:14:54,680 --> 00:14:59,600 Speaker 1: cell that help guard the body against infection. And I'm 241 00:14:59,600 --> 00:15:01,880 Speaker 1: not gonna it too deep into the science, but when 242 00:15:01,920 --> 00:15:04,080 Speaker 1: we come back from the break, I'm gonna give you 243 00:15:04,080 --> 00:15:06,760 Speaker 1: about three studies to show you that I'm not just 244 00:15:06,800 --> 00:15:10,640 Speaker 1: pulling this out of thin air. This show is about science, 245 00:15:10,640 --> 00:15:13,640 Speaker 1: and it's that careful blend of giving you just enough 246 00:15:13,680 --> 00:15:18,560 Speaker 1: science to know that you can trust this information and 247 00:15:18,600 --> 00:15:21,920 Speaker 1: that there's scientific basis to it, but it also comes 248 00:15:21,920 --> 00:15:25,320 Speaker 1: down to common sense, doesn't it. Eat healthy and exercise 249 00:15:25,600 --> 00:15:31,800 Speaker 1: healthy immune system, And again, it's about being as strong 250 00:15:31,840 --> 00:15:35,600 Speaker 1: as possible. You know, Science and medicine is keeping us 251 00:15:35,640 --> 00:15:41,680 Speaker 1: alive way longer than we did obviously decades ago, and 252 00:15:41,680 --> 00:15:43,600 Speaker 1: that's a good and a bad thing. So we need 253 00:15:43,680 --> 00:15:47,240 Speaker 1: to do everything we can to make those years quality 254 00:15:47,360 --> 00:15:51,720 Speaker 1: and when something like the coronavirus comes around, because you 255 00:15:51,840 --> 00:15:55,360 Speaker 1: have done what I talk about in every show, because 256 00:15:55,400 --> 00:15:58,320 Speaker 1: you have employed this stuff long term, because you say, 257 00:15:58,320 --> 00:16:01,640 Speaker 1: I'm gonna exercise and eat healthy because it's going to 258 00:16:01,720 --> 00:16:06,240 Speaker 1: make me as strong as possible, both physically, mentally and 259 00:16:06,440 --> 00:16:10,200 Speaker 1: your immune system. That's why we're doing it. There's so 260 00:16:10,240 --> 00:16:16,720 Speaker 1: many benefits of exercise outside the vanity side, and that's 261 00:16:16,760 --> 00:16:20,280 Speaker 1: what drives me crazy about these people who will say, oh, 262 00:16:20,280 --> 00:16:22,960 Speaker 1: I don't do any cardio, or I'm this skinny and 263 00:16:23,000 --> 00:16:25,520 Speaker 1: I don't eat you know, or you know, I eat 264 00:16:25,560 --> 00:16:28,600 Speaker 1: all this garbage. Whatever it is, it's what we can't 265 00:16:28,600 --> 00:16:31,960 Speaker 1: see that matters the most, and it's our heart health 266 00:16:32,320 --> 00:16:35,480 Speaker 1: and it's our immune systems. And we want our hearts 267 00:16:36,040 --> 00:16:39,920 Speaker 1: and our bodies and that immune system to be as 268 00:16:40,160 --> 00:16:45,400 Speaker 1: rock solid, strong as possible so that we can live healthy, 269 00:16:45,440 --> 00:16:49,120 Speaker 1: happy lives. Alright, one more quick break. When we come back, 270 00:16:49,160 --> 00:16:51,640 Speaker 1: I'm gonna give you some studies. I'm gonna wrap this 271 00:16:51,760 --> 00:16:55,520 Speaker 1: all up, and as I always do, go to the 272 00:16:55,560 --> 00:17:00,000 Speaker 1: positive because it is positive. And yes, it's scary coronavirus, 273 00:17:00,560 --> 00:17:06,919 Speaker 1: But if this isn't just at the forefront of controlling 274 00:17:06,960 --> 00:17:09,760 Speaker 1: what we can and that's the great news, is that 275 00:17:09,840 --> 00:17:12,480 Speaker 1: we have so much we can control at a time 276 00:17:12,480 --> 00:17:14,640 Speaker 1: when it seems like we can't, We'll be right back. 277 00:17:22,000 --> 00:17:25,000 Speaker 1: All right, we're talking about the coronavirus. We're talking about 278 00:17:25,480 --> 00:17:28,560 Speaker 1: things you can do to strengthen one of the most 279 00:17:28,600 --> 00:17:33,600 Speaker 1: important things in your body, your immune system. You know, 280 00:17:34,000 --> 00:17:37,560 Speaker 1: heart disease kills hundreds of thousands of people a year, 281 00:17:38,440 --> 00:17:40,440 Speaker 1: number one cause of depth. So we want our hearts 282 00:17:40,480 --> 00:17:43,840 Speaker 1: to be strong. We also want our immune systems to 283 00:17:43,960 --> 00:17:47,240 Speaker 1: be as strong as possible so that we get sick 284 00:17:47,320 --> 00:17:50,200 Speaker 1: less often and if and when we do get sick, 285 00:17:52,040 --> 00:17:54,640 Speaker 1: it's not as pronounced and you're sick for a short 286 00:17:54,680 --> 00:17:58,560 Speaker 1: amount of time. I am someone who gets sick so infrequently, 287 00:17:59,240 --> 00:18:02,280 Speaker 1: and I sometimes feel a sore throw coming on, and 288 00:18:02,320 --> 00:18:05,439 Speaker 1: in twenty or thirty minutes, it's gone and into me. 289 00:18:05,680 --> 00:18:09,359 Speaker 1: That is an example of my immune system. I was 290 00:18:09,400 --> 00:18:13,560 Speaker 1: exposed to something and it goes away. Part of that's 291 00:18:13,560 --> 00:18:15,840 Speaker 1: growing up with five brothers. A lot of that is 292 00:18:15,880 --> 00:18:18,560 Speaker 1: the healthy eating, and a lot of that is the exercise, 293 00:18:19,040 --> 00:18:21,520 Speaker 1: and a part of that is also the mental side. 294 00:18:21,560 --> 00:18:24,439 Speaker 1: We'll talk about that all right, But let's get to 295 00:18:24,480 --> 00:18:26,879 Speaker 1: a couple of studies show you that there's science behind 296 00:18:26,880 --> 00:18:30,320 Speaker 1: everything I'm talking about. And I've been talking about T cells, right, 297 00:18:30,359 --> 00:18:34,520 Speaker 1: So the first study, the name of this study is, 298 00:18:35,119 --> 00:18:41,880 Speaker 1: the title is does regular exercise counter T cell immuno senescence? Okay, 299 00:18:41,920 --> 00:18:44,160 Speaker 1: and I'll tell you what that is, reducing the risk 300 00:18:44,200 --> 00:18:49,399 Speaker 1: of developing cancer and promoting successful treatment of malignancies. That 301 00:18:49,440 --> 00:18:50,760 Speaker 1: sounds crazy, and go what does that have to do 302 00:18:50,840 --> 00:18:52,879 Speaker 1: with what we're talking about. Trust me, it does. And 303 00:18:52,920 --> 00:18:57,720 Speaker 1: this was in Oxidative Medicine and Celluler Longevity, July of 304 00:18:57,760 --> 00:19:04,040 Speaker 1: two thousand seventeen. Okay. Immuno senescence refers to the gradual 305 00:19:04,320 --> 00:19:07,239 Speaker 1: deterioration of the immune system. So I look at this. 306 00:19:07,280 --> 00:19:11,200 Speaker 1: It's very similar to sarcopenia. Right, as you get older, 307 00:19:11,680 --> 00:19:15,159 Speaker 1: you lose muscle mass and you can prevent that. How 308 00:19:15,720 --> 00:19:20,879 Speaker 1: strength training and getting in enough protein immuno senescence is 309 00:19:21,040 --> 00:19:24,680 Speaker 1: you losing your immune system, it's getting weaker. So just 310 00:19:24,800 --> 00:19:28,919 Speaker 1: like your muscle system, your musculo skeletal system gets weaker 311 00:19:29,160 --> 00:19:33,040 Speaker 1: as you get older, so does your immune system. Both 312 00:19:33,320 --> 00:19:39,320 Speaker 1: you can have control over. Both can be countered through exercise, 313 00:19:39,480 --> 00:19:44,880 Speaker 1: cardiovascular as well as strength training. All right, and let's 314 00:19:44,880 --> 00:19:47,840 Speaker 1: go back to T cells again. So T cells, that's 315 00:19:47,880 --> 00:19:49,919 Speaker 1: that type of white blood cell that it's it's of 316 00:19:50,040 --> 00:19:53,000 Speaker 1: key importance everybody to the immune system, and it's the 317 00:19:53,080 --> 00:19:57,400 Speaker 1: core of what they call adaptive immunity, Okay, And that's 318 00:19:57,440 --> 00:20:02,640 Speaker 1: the system that tailors the bodies immune response to specific pathogens. 319 00:20:03,960 --> 00:20:06,320 Speaker 1: And they like to say that T cells are like soldiers, 320 00:20:06,440 --> 00:20:09,560 Speaker 1: right who kind of search out and destroy the targeted 321 00:20:09,560 --> 00:20:13,359 Speaker 1: invaders when you get when when you're exposed to things 322 00:20:13,440 --> 00:20:16,600 Speaker 1: like coronavirus, you want your immune system and your T 323 00:20:16,800 --> 00:20:20,359 Speaker 1: cells to attack and to either get rid of it 324 00:20:20,400 --> 00:20:24,600 Speaker 1: as quickly as possible or make it as less powerful 325 00:20:24,760 --> 00:20:28,920 Speaker 1: and and and just uh detrimental to your immune system 326 00:20:28,960 --> 00:20:32,400 Speaker 1: and to your body. Okay, So the T cells play 327 00:20:32,480 --> 00:20:38,000 Speaker 1: a major role again in the defense against intracellular pathogens. 328 00:20:38,160 --> 00:20:41,560 Speaker 1: And those include what we're talking about, viruses, protozoa, and 329 00:20:41,760 --> 00:20:46,199 Speaker 1: intracellular bacteria. Okay, and they also play a role in 330 00:20:46,240 --> 00:20:52,600 Speaker 1: immunity to extracellular pathogens by providing help for the antibody response. Okay. 331 00:20:52,600 --> 00:20:54,879 Speaker 1: And those are that's the twofold way that when you 332 00:20:54,920 --> 00:20:59,200 Speaker 1: have a strong immune system and T cells, so you're 333 00:20:59,200 --> 00:21:04,199 Speaker 1: defending again those pathogens that come in and then the 334 00:21:04,240 --> 00:21:08,160 Speaker 1: immunity to it. All right, it's gonna fight and protect. 335 00:21:08,560 --> 00:21:12,240 Speaker 1: We want our immune systems to be as strong as possible, 336 00:21:12,680 --> 00:21:16,840 Speaker 1: all right, And so let me just let me read 337 00:21:16,880 --> 00:21:19,520 Speaker 1: the takeaway. I'm gonna quote from this study, and it's 338 00:21:19,520 --> 00:21:22,440 Speaker 1: going to tell you so much about again exercise in 339 00:21:22,440 --> 00:21:25,120 Speaker 1: the immune system. And I quote, so here's the takeaway 340 00:21:25,160 --> 00:21:30,120 Speaker 1: from this study. Moderate intensity aerobic exercise training or regular 341 00:21:30,160 --> 00:21:34,880 Speaker 1: physical activity is beneficial for immune function. It's great news, right. 342 00:21:35,280 --> 00:21:39,080 Speaker 1: For example, some evidence shows that individuals with an active 343 00:21:39,160 --> 00:21:44,880 Speaker 1: lifestyle exhibit stronger immune responses to vaccinations compared to those 344 00:21:44,880 --> 00:21:50,800 Speaker 1: who are inactive. That's incredible, right. Encouragingly, poor vaccine responses, 345 00:21:51,080 --> 00:21:55,720 Speaker 1: which are characteristic of an aging immune system, can be improved, 346 00:21:56,040 --> 00:21:59,960 Speaker 1: and listen to this by single or repeated bouts of exercise. 347 00:22:01,240 --> 00:22:04,679 Speaker 1: In addition, exercise induced. Now this gets a little scientific, 348 00:22:04,720 --> 00:22:10,280 Speaker 1: but we'll bring it all together. Exercised induced lymphocytosis is 349 00:22:10,320 --> 00:22:15,280 Speaker 1: thought to facilitate immune surveillance, whereby lymphocytes search tissues for 350 00:22:15,359 --> 00:22:20,000 Speaker 1: antigens derived from viruses, bacteria, or malignant transformation. Okay, what 351 00:22:20,040 --> 00:22:23,960 Speaker 1: does that mean. Well, lymphocytosis is a higher than normal 352 00:22:24,160 --> 00:22:28,560 Speaker 1: amount of lymphocytes, and lymphocytes are a subtype of white 353 00:22:28,560 --> 00:22:33,199 Speaker 1: blood cells in your body. Lymphocytes, people, are part of 354 00:22:33,200 --> 00:22:38,280 Speaker 1: your immune system and they work to fight off infections. 355 00:22:39,240 --> 00:22:42,800 Speaker 1: And I'm gonna finish up here. So aerobic exercise training 356 00:22:42,960 --> 00:22:46,600 Speaker 1: is anti inflammatory, and it's linked to lower morbidity and 357 00:22:46,640 --> 00:22:54,960 Speaker 1: mortality from diseases with infectious, immunological and inflammatory ideologies, including cancer. 358 00:22:55,960 --> 00:22:58,800 Speaker 1: These observations have led to the view that aerobic exercise 359 00:22:58,880 --> 00:23:03,000 Speaker 1: training might count her the age associated decline in immune 360 00:23:03,040 --> 00:23:06,320 Speaker 1: function referred to as and let's bring it all home 361 00:23:07,000 --> 00:23:13,600 Speaker 1: immuno senescence. So again, the analogy being, you lose muscle 362 00:23:13,880 --> 00:23:17,960 Speaker 1: as you age, but you can mitigate that you lose 363 00:23:18,560 --> 00:23:22,040 Speaker 1: the strength. You have a decline in the strength of 364 00:23:22,040 --> 00:23:24,879 Speaker 1: your immune system as you age. But this is a 365 00:23:24,880 --> 00:23:29,880 Speaker 1: study that shows even single bouts of exercise make a difference, 366 00:23:30,760 --> 00:23:34,440 Speaker 1: and it comes down to T cells and and lymphocytosis 367 00:23:34,480 --> 00:23:36,160 Speaker 1: and all this kind of scientific stuff that I don't 368 00:23:36,119 --> 00:23:40,080 Speaker 1: only get too deep into, but it sounds good. Let's 369 00:23:40,080 --> 00:23:43,840 Speaker 1: do two more. Effects of acute and chronic exercise on 370 00:23:43,960 --> 00:23:49,560 Speaker 1: immunological parameters in the elderly agent. Can physical activity counteract 371 00:23:50,000 --> 00:23:54,280 Speaker 1: the effects of aging? This was in Frontiers and Immunology, 372 00:23:54,359 --> 00:23:58,240 Speaker 1: October two, eighteen. All right, I'm just gonna read you 373 00:23:58,280 --> 00:24:02,960 Speaker 1: a couple takeaways just to again bring home how powerful 374 00:24:03,080 --> 00:24:07,840 Speaker 1: exercises with our immune systems. Numerous studies on physical activity 375 00:24:07,880 --> 00:24:12,119 Speaker 1: and immunity with focus on special populations i e. People 376 00:24:12,119 --> 00:24:19,879 Speaker 1: with diabetes and HIV patients, demonstrate that chronic exercise enhances immunity. 377 00:24:20,480 --> 00:24:24,840 Speaker 1: Other recent studies have indeed suggested that chronic exercise exerts 378 00:24:24,880 --> 00:24:28,760 Speaker 1: a positive effect on cardiovascular health as well as on 379 00:24:28,760 --> 00:24:32,520 Speaker 1: the immune system. And the conclusion is that the present review, 380 00:24:32,600 --> 00:24:34,920 Speaker 1: so this was a review of studies, by the way, 381 00:24:35,040 --> 00:24:38,840 Speaker 1: has synthesized and discussed the current evidence for the role 382 00:24:38,920 --> 00:24:43,439 Speaker 1: of exercise interventions in influencing Here we go again. Lympho 383 00:24:43,480 --> 00:24:48,800 Speaker 1: cites activity in older subjects, and the biggest changes occur 384 00:24:48,960 --> 00:24:52,239 Speaker 1: in something known as NK cells for this review and 385 00:24:52,280 --> 00:24:58,239 Speaker 1: the general proliferation of immune cells. Okay, NK cells, by 386 00:24:58,240 --> 00:25:01,480 Speaker 1: the way, natural killer cells. They're also known as K 387 00:25:01,680 --> 00:25:05,040 Speaker 1: cells and killer cells. They are a type of lymphocyte 388 00:25:05,119 --> 00:25:07,320 Speaker 1: back to the white blood cell, a type of white 389 00:25:07,320 --> 00:25:10,520 Speaker 1: blood cell, and a component of again the immune system. 390 00:25:11,160 --> 00:25:14,679 Speaker 1: They serve to contain viral infections while the back to 391 00:25:14,760 --> 00:25:18,600 Speaker 1: that adaptive immune response is generating those T cells that 392 00:25:18,680 --> 00:25:21,320 Speaker 1: can help clear the infection. Okay, I hope that's just 393 00:25:21,520 --> 00:25:28,399 Speaker 1: enough science to show that exercise strengthens that immune system. 394 00:25:29,400 --> 00:25:32,879 Speaker 1: They're they're gonna fight those invaders so that when those viruses, 395 00:25:32,960 --> 00:25:38,240 Speaker 1: the cold, the flues you're exposed to that you either 396 00:25:38,359 --> 00:25:40,440 Speaker 1: don't get it, you get it at such a well 397 00:25:40,520 --> 00:25:42,800 Speaker 1: level you don't even know you have it, or if 398 00:25:42,840 --> 00:25:46,520 Speaker 1: you do have it at a higher level, it's not 399 00:25:46,800 --> 00:25:51,480 Speaker 1: as long and it's not as pronounced. Okay. One final study, 400 00:25:51,720 --> 00:25:54,320 Speaker 1: and this is strength training. Always look to see do 401 00:25:54,359 --> 00:25:57,840 Speaker 1: we have the cardiovascular benefits as well as strength training. 402 00:25:58,440 --> 00:26:02,240 Speaker 1: The study shows yes you you, yes we do. Strength 403 00:26:02,240 --> 00:26:08,520 Speaker 1: training session induces important changes on physiological, immunological, and inflammatory 404 00:26:08,560 --> 00:26:12,080 Speaker 1: bio markers and this is in the Journal of Immunology 405 00:26:12,119 --> 00:26:15,960 Speaker 1: Research two thousand eighteen. All Right, I'm just gonna read 406 00:26:16,000 --> 00:26:18,440 Speaker 1: you the takeaway, so we don't spend, you know, too 407 00:26:18,520 --> 00:26:22,720 Speaker 1: much time. But strength training, they looked at resistance training 408 00:26:23,520 --> 00:26:27,040 Speaker 1: and a takeaway there is a straight relationship between exercise 409 00:26:27,119 --> 00:26:30,760 Speaker 1: and the immune system. Exercise may modulate the immune system 410 00:26:30,760 --> 00:26:36,120 Speaker 1: response acutely and chronically. Physical exercise also induces the release 411 00:26:36,640 --> 00:26:39,800 Speaker 1: of MYO kinds in the blood circulation, so that is 412 00:26:39,880 --> 00:26:44,240 Speaker 1: unique to strength training. The physiological function of MYO kinds 413 00:26:44,320 --> 00:26:48,600 Speaker 1: produced by the skeletal muscle is to protect and improve 414 00:26:48,720 --> 00:26:54,359 Speaker 1: the functionality of many major organs. Furthermore, there is convincing 415 00:26:54,440 --> 00:26:58,120 Speaker 1: evidence that factors secreted by the skeletal muscle act as 416 00:26:58,320 --> 00:27:02,280 Speaker 1: endocrine signaling media RS and are involved in the beneficial 417 00:27:02,280 --> 00:27:07,320 Speaker 1: effects of exercise on almost all cell types and organs. 418 00:27:07,560 --> 00:27:09,840 Speaker 1: I get so excited. This is a This is a 419 00:27:09,880 --> 00:27:13,480 Speaker 1: horrible time and a stressful time. And yes, there are 420 00:27:13,600 --> 00:27:18,080 Speaker 1: deaths and so often when it comes to exercise and 421 00:27:18,080 --> 00:27:22,239 Speaker 1: and trying to tell people the benefits. This is an 422 00:27:22,280 --> 00:27:28,960 Speaker 1: incredible topic. Your immune system the most important thing living 423 00:27:29,000 --> 00:27:33,440 Speaker 1: as long as possible, and there's a relationship and there 424 00:27:33,520 --> 00:27:39,080 Speaker 1: is a connection. And cardiovascular exercise and strength training helps 425 00:27:39,520 --> 00:27:45,960 Speaker 1: to make you healthier, helps to improve and strengthen your 426 00:27:46,040 --> 00:27:50,520 Speaker 1: immune system. That when a time comes like right now 427 00:27:51,560 --> 00:27:54,760 Speaker 1: and it's scary, you control what you can. And I say, 428 00:27:54,760 --> 00:27:57,840 Speaker 1: you know what. I know. I've done my part as 429 00:27:57,840 --> 00:28:01,240 Speaker 1: far as feeding my body healthy stuff. And why do 430 00:28:01,320 --> 00:28:05,240 Speaker 1: I do that? So many reasons, including what we're going 431 00:28:05,280 --> 00:28:07,840 Speaker 1: through today, and why do I feed my kids as 432 00:28:07,880 --> 00:28:10,960 Speaker 1: healthy as possible. Sure they have treats and everything else, 433 00:28:11,680 --> 00:28:13,679 Speaker 1: but I want them to be as healthy as possible. 434 00:28:13,720 --> 00:28:16,240 Speaker 1: I want them to live as long as possible. I 435 00:28:16,280 --> 00:28:19,040 Speaker 1: don't want them to be sick, and I want my 436 00:28:19,080 --> 00:28:23,960 Speaker 1: wife to be sick. It's not talked about enough when 437 00:28:24,000 --> 00:28:28,679 Speaker 1: it comes to exercise and eating well and diets. This 438 00:28:28,720 --> 00:28:31,040 Speaker 1: is what drives me nuts. Now you're starting to get it, 439 00:28:31,640 --> 00:28:34,240 Speaker 1: and I understand the weight loss thing, and we all 440 00:28:34,240 --> 00:28:35,840 Speaker 1: want to be a healthy Wait and listen. I put 441 00:28:35,840 --> 00:28:38,200 Speaker 1: on a couple of pounds myself over the winter that 442 00:28:38,240 --> 00:28:41,960 Speaker 1: I got a knock off, and I will before the 443 00:28:42,040 --> 00:28:46,640 Speaker 1: sun comes out. But I know it's about being healthy 444 00:28:46,840 --> 00:28:49,760 Speaker 1: and we can only control what we can't all right, 445 00:28:50,960 --> 00:28:54,840 Speaker 1: I can only control what we can. So that's what 446 00:28:54,920 --> 00:29:02,080 Speaker 1: it's about stress, controlling what we can. I say it 447 00:29:02,120 --> 00:29:05,320 Speaker 1: in almost every show. We control three things that are 448 00:29:05,360 --> 00:29:08,280 Speaker 1: so important. What we put in our mouths, how much 449 00:29:08,400 --> 00:29:12,200 Speaker 1: we move, and our attitudes. And when time comes like this, 450 00:29:12,760 --> 00:29:19,160 Speaker 1: stressful times, we need those coping strategies, those positive coping strategies. Exercise, 451 00:29:19,760 --> 00:29:22,640 Speaker 1: not too much food, not too much comfort food, not 452 00:29:22,760 --> 00:29:26,400 Speaker 1: too much alcohol, and not too much social media. You 453 00:29:26,440 --> 00:29:30,200 Speaker 1: have to limit all that moderation. But let this be 454 00:29:30,280 --> 00:29:35,000 Speaker 1: a show hopefully that just resonates with you because it 455 00:29:35,160 --> 00:29:40,760 Speaker 1: is Darwinian. We need to strengthen our bodies to survive, 456 00:29:42,040 --> 00:29:46,040 Speaker 1: and too much of the modern world has weakened that. 457 00:29:47,800 --> 00:29:50,280 Speaker 1: And you don't have to do a lot to strengthen it. 458 00:29:50,560 --> 00:29:53,360 Speaker 1: You just have to be consistent. Doesn't mean you don't 459 00:29:53,360 --> 00:29:56,520 Speaker 1: have dessert, doesn't mean you have to exercise a lot. 460 00:29:56,560 --> 00:29:58,840 Speaker 1: And by the way, let me finish by saying, too 461 00:29:58,960 --> 00:30:02,520 Speaker 1: much exercise can can weaken your immune system, so too 462 00:30:02,560 --> 00:30:07,840 Speaker 1: much is not good and that's why many people, endurance 463 00:30:07,840 --> 00:30:11,040 Speaker 1: athletes will get sick right before race. So and and 464 00:30:11,080 --> 00:30:14,080 Speaker 1: I've I've been there, I've pushed the limits. That's my job. 465 00:30:14,160 --> 00:30:18,040 Speaker 1: But now it's successive moderation, and even when I was 466 00:30:18,080 --> 00:30:20,360 Speaker 1: pushing the limits, I wasn't pushing them at the lengths 467 00:30:20,600 --> 00:30:25,360 Speaker 1: and that most people did. It's about being healthy, It's 468 00:30:25,360 --> 00:30:29,880 Speaker 1: about controlling what we can. We can't control the virus, 469 00:30:30,400 --> 00:30:33,360 Speaker 1: we can control our reaction to it, and we can 470 00:30:33,400 --> 00:30:39,160 Speaker 1: control how strong our bodies and our minds are if 471 00:30:39,200 --> 00:30:42,840 Speaker 1: and when we come into contact with it. So there 472 00:30:42,840 --> 00:30:48,080 Speaker 1: you have it, your immune systems. Yet another incredible benefit 473 00:30:48,920 --> 00:30:53,400 Speaker 1: of exercise and eating healthy and having a positive outlook, 474 00:30:53,440 --> 00:30:55,880 Speaker 1: by the way, because that is one of the secrets 475 00:30:55,880 --> 00:30:58,920 Speaker 1: to life that I have found, is controlling what we 476 00:30:58,960 --> 00:31:01,720 Speaker 1: can and letting all all the other stuff go. And 477 00:31:01,760 --> 00:31:05,040 Speaker 1: guess what. The more stressed you are, go get that 478 00:31:05,160 --> 00:31:09,160 Speaker 1: hit of serotonin, Go, get that short workout in or 479 00:31:09,160 --> 00:31:12,920 Speaker 1: that long workout in, but get it in. That's why 480 00:31:12,920 --> 00:31:17,720 Speaker 1: it's so powerful to be able to exercise whenever and 481 00:31:17,800 --> 00:31:22,680 Speaker 1: wherever you want, because it will make you feel better enough. 482 00:31:23,560 --> 00:31:28,320 Speaker 1: So who knows how long this will go on. But 483 00:31:28,400 --> 00:31:30,960 Speaker 1: when it's over, as I said, I don't want you 484 00:31:31,000 --> 00:31:34,600 Speaker 1: to go back if you haven't put those healthy habits 485 00:31:34,600 --> 00:31:36,800 Speaker 1: in place yet. I want this to be a wake 486 00:31:36,880 --> 00:31:40,800 Speaker 1: up call for many that that's why you eat your 487 00:31:40,840 --> 00:31:44,600 Speaker 1: healthy foods, your salads, your your fruits and vegetables. That's 488 00:31:44,640 --> 00:31:48,440 Speaker 1: why I eat a Mediterranean diet personally, because it has 489 00:31:48,440 --> 00:31:50,760 Speaker 1: so many healthy foods with the healthy compounds that are 490 00:31:50,760 --> 00:31:56,080 Speaker 1: going to strengthen my immune system. Science says. So all right, 491 00:31:56,280 --> 00:31:59,920 Speaker 1: I am Tom Holland. It's been a tough yet kind 492 00:32:00,080 --> 00:32:03,680 Speaker 1: of exciting show because it goes to life or death 493 00:32:04,080 --> 00:32:08,560 Speaker 1: in a large way. It's about being as strong as 494 00:32:08,560 --> 00:32:12,520 Speaker 1: possible inside and out. All right, If you have not 495 00:32:12,720 --> 00:32:16,880 Speaker 1: yet rated the show, please do so. I really really 496 00:32:16,960 --> 00:32:19,720 Speaker 1: appreciate it. It It helps with the show and bumping it 497 00:32:19,800 --> 00:32:22,520 Speaker 1: up and just it's a good thing. And comments, please do. 498 00:32:23,040 --> 00:32:26,200 Speaker 1: I'm getting ready to do another listener mail back show, 499 00:32:26,240 --> 00:32:29,560 Speaker 1: so if you leave questions, I will answer them. Also, 500 00:32:29,560 --> 00:32:32,280 Speaker 1: you can go to Fitness Disrupted dot com. There should 501 00:32:32,280 --> 00:32:34,160 Speaker 1: be a link there. We can ask me questions there 502 00:32:34,160 --> 00:32:35,920 Speaker 1: and I will answer them on the show as well. 503 00:32:36,960 --> 00:32:39,920 Speaker 1: My Instagram, tom h Fit, my Twitter tom h Fit, 504 00:32:40,400 --> 00:32:43,040 Speaker 1: and thank you for listening and we're all going to 505 00:32:43,120 --> 00:32:46,320 Speaker 1: get through this. Make the right choices, do the things 506 00:32:46,440 --> 00:32:51,120 Speaker 1: you can to make yourself as strong and your family 507 00:32:51,600 --> 00:32:54,800 Speaker 1: as strong as possible. I am Tom Holland. This is 508 00:32:54,840 --> 00:33:05,640 Speaker 1: Fitness Disrupted Believing Yourself Yeah. Fitness Disrupted is a production 509 00:33:05,640 --> 00:33:09,240 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 510 00:33:09,600 --> 00:33:13,040 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 511 00:33:13,120 --> 00:33:14,640 Speaker 1: you listen to your favorite shows.