1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,920 --> 00:00:18,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. One 3 00:00:18,840 --> 00:00:23,720 Speaker 1: of the huge themes of not only Fitness Disrupted, but 4 00:00:23,800 --> 00:00:27,280 Speaker 1: what I do for a living is focusing on the 5 00:00:27,520 --> 00:00:36,400 Speaker 1: myriad benefits exercise, eating well, and a positive outlook on life. 6 00:00:37,880 --> 00:00:40,559 Speaker 1: The way I end every show what we control, how 7 00:00:40,640 --> 00:00:42,440 Speaker 1: much we move, what we put into our mouths, and 8 00:00:42,440 --> 00:00:47,720 Speaker 1: our attitudes. And one of the common recurring themes is 9 00:00:47,760 --> 00:00:54,240 Speaker 1: that exercise in general has focused on weight loss over 10 00:00:54,320 --> 00:00:59,720 Speaker 1: and over and over for decades on end, and that 11 00:00:59,840 --> 00:01:06,080 Speaker 1: is important element of health. And a line I wrote 12 00:01:06,800 --> 00:01:08,640 Speaker 1: and preparing for the show, is there way too many 13 00:01:08,720 --> 00:01:13,520 Speaker 1: unqualified people hyping myths and mixing messages when it comes 14 00:01:14,319 --> 00:01:19,200 Speaker 1: to the benefits and the truth about exercise and nutrition, 15 00:01:20,400 --> 00:01:24,160 Speaker 1: and that absolutely applies to weight loss. The podcast I've 16 00:01:24,200 --> 00:01:28,720 Speaker 1: done on cardio and the people that say cardio is 17 00:01:28,760 --> 00:01:32,880 Speaker 1: a waste of time, What a joke, what a stupid sentence, 18 00:01:33,440 --> 00:01:37,000 Speaker 1: And that tells you right away a multitude of things 19 00:01:37,840 --> 00:01:40,280 Speaker 1: that this person wants to get you to click and 20 00:01:40,360 --> 00:01:45,280 Speaker 1: read this stupidity, that they're probably selling you something, and 21 00:01:45,400 --> 00:01:49,840 Speaker 1: a conoclastic view of something, and that they don't understand 22 00:01:50,200 --> 00:01:56,720 Speaker 1: the myriad benefits of exercise that far outweigh and go 23 00:01:56,880 --> 00:02:02,600 Speaker 1: beyond weight loss. And it is systems theory. When it 24 00:02:02,640 --> 00:02:06,760 Speaker 1: comes to weight loss and exercise and nutrition. They are connected. 25 00:02:07,560 --> 00:02:11,440 Speaker 1: But it's not just well it is it is. It 26 00:02:11,600 --> 00:02:16,360 Speaker 1: is simple math. As I've talked about correcting myself. You 27 00:02:16,440 --> 00:02:20,840 Speaker 1: burn x number of calories through exercise, and that's the 28 00:02:20,880 --> 00:02:23,120 Speaker 1: simple math. But the math that's not talked about or 29 00:02:23,200 --> 00:02:28,000 Speaker 1: understood are things like hunger, grilling and leapt in and 30 00:02:28,120 --> 00:02:30,920 Speaker 1: feeling good about yourself and making good food choices because 31 00:02:31,040 --> 00:02:33,080 Speaker 1: of some of the benefits that I'm going to talk 32 00:02:33,120 --> 00:02:38,400 Speaker 1: about today, the cognitive psychological benefits of exercise, and yes, cardio, 33 00:02:39,240 --> 00:02:43,880 Speaker 1: it's cardio. Waste of time, no reading those articles are 34 00:02:43,919 --> 00:02:47,440 Speaker 1: a waste of time, and they're actually more than a 35 00:02:47,440 --> 00:02:51,120 Speaker 1: waste of time. They are harmful to so many people. 36 00:02:51,919 --> 00:02:56,240 Speaker 1: And a huge focus for my career going forward is 37 00:02:56,400 --> 00:03:01,679 Speaker 1: really hammering these points home. I Joe Oak about how 38 00:03:01,840 --> 00:03:06,120 Speaker 1: now the focus of exercise for me is sanity not vanity. 39 00:03:06,320 --> 00:03:10,519 Speaker 1: It's half true. Exercise makes us look better, feel better, 40 00:03:10,520 --> 00:03:14,840 Speaker 1: and live longer. It matters not what reason you start. 41 00:03:14,880 --> 00:03:17,680 Speaker 1: You get the other two If you start with vanity, 42 00:03:18,000 --> 00:03:21,040 Speaker 1: you're gonna feel better, You're gonna live longer. If you 43 00:03:21,120 --> 00:03:24,160 Speaker 1: start with living longer, you're gonna feel better, you're gonna 44 00:03:24,200 --> 00:03:28,360 Speaker 1: look better. But when we distill it down to just 45 00:03:28,480 --> 00:03:34,079 Speaker 1: simple stupid weight loss, and then people throw out exercise, 46 00:03:34,639 --> 00:03:38,040 Speaker 1: stop doing it, think it's not beneficial because that number 47 00:03:38,080 --> 00:03:42,400 Speaker 1: on a scale does not move, that's a huge problem. 48 00:03:42,440 --> 00:03:45,400 Speaker 1: And truthfully, if I had my druthers, I would say 49 00:03:45,560 --> 00:03:48,200 Speaker 1: take it completely out of the equation the weight loss. 50 00:03:49,480 --> 00:03:51,280 Speaker 1: But it's connected and it's important and it needs to 51 00:03:51,320 --> 00:03:54,120 Speaker 1: be there, but the focus on it needs to be 52 00:03:55,000 --> 00:04:00,240 Speaker 1: way down the list, way down the list. And that's 53 00:04:00,280 --> 00:04:02,680 Speaker 1: my focus going forward to huge part of this show. 54 00:04:03,800 --> 00:04:10,040 Speaker 1: Exercise is so much more than just physical And the 55 00:04:10,080 --> 00:04:12,840 Speaker 1: title of today's show is Exercise in the Brain one 56 00:04:12,880 --> 00:04:14,720 Speaker 1: on one, and there's gonna be two oh two and 57 00:04:14,760 --> 00:04:17,240 Speaker 1: three oh three and four or four. I have a 58 00:04:17,279 --> 00:04:20,400 Speaker 1: list of guests who focus and specialize in this area 59 00:04:21,880 --> 00:04:25,719 Speaker 1: that I'm so looking forward to having you learned from. 60 00:04:25,760 --> 00:04:28,200 Speaker 1: There's nothing that gets me more excited than people who 61 00:04:28,200 --> 00:04:32,279 Speaker 1: listen to my show, learn and then spread the word. 62 00:04:34,360 --> 00:04:38,240 Speaker 1: It's another focus of mine is educating you so that 63 00:04:38,279 --> 00:04:47,480 Speaker 1: you can educate others because enough is enough. Enough is enough. 64 00:04:49,040 --> 00:04:52,479 Speaker 1: Let's take a break so I can regroup, and then 65 00:04:52,480 --> 00:04:57,919 Speaker 1: we're gonna talk about the benefits of exercise and the brain, 66 00:04:58,080 --> 00:05:02,240 Speaker 1: specifically talk about memory loss and improved cognitive function. But 67 00:05:02,440 --> 00:05:05,440 Speaker 1: just the first of many episodes, and I've touched on this, 68 00:05:05,480 --> 00:05:08,880 Speaker 1: I've talked about it, you know, in many other shows 69 00:05:08,880 --> 00:05:11,560 Speaker 1: as well. But now we're gonna really start to get specific. 70 00:05:12,440 --> 00:05:14,760 Speaker 1: But this is the first to get us started kicking 71 00:05:14,800 --> 00:05:17,359 Speaker 1: it off, so you can feel good about every single 72 00:05:17,400 --> 00:05:21,039 Speaker 1: workout you do and stop saying I only walked for 73 00:05:21,080 --> 00:05:24,080 Speaker 1: a mile, or I just did five minutes of you know, 74 00:05:24,160 --> 00:05:29,880 Speaker 1: jump rope, all right, you know only or just did 75 00:05:30,000 --> 00:05:33,760 Speaker 1: something so what, So the scale is not gonna move. 76 00:05:35,120 --> 00:05:37,440 Speaker 1: You just did so many good things for your body, 77 00:05:38,160 --> 00:05:42,400 Speaker 1: so many good things for your mind. We'll be right back. 78 00:05:53,440 --> 00:05:56,080 Speaker 1: I've often said, and I truly believe if they ever 79 00:05:56,160 --> 00:05:58,719 Speaker 1: came up with a weight loss pill that actually worked 80 00:05:58,720 --> 00:06:01,400 Speaker 1: with no ridiculously bad side effects, it would be one 81 00:06:01,440 --> 00:06:06,000 Speaker 1: of the worst things that ever happened to humanity. Why 82 00:06:06,680 --> 00:06:10,479 Speaker 1: because we wouldn't get all the cognitive benefits from movement. 83 00:06:10,720 --> 00:06:14,640 Speaker 1: People would sit around and they would eat, and they 84 00:06:14,680 --> 00:06:20,480 Speaker 1: would not do internally, both physically and psychologically. What needs 85 00:06:20,480 --> 00:06:23,440 Speaker 1: to be done, What needs to be done to be healthy, 86 00:06:23,480 --> 00:06:27,520 Speaker 1: to enjoy life to its fullest, and that comes through movement, 87 00:06:28,279 --> 00:06:31,960 Speaker 1: That comes through purposeful movement and doing things that you enjoy. 88 00:06:34,160 --> 00:06:36,000 Speaker 1: I will say that over and over and over again. 89 00:06:36,400 --> 00:06:39,640 Speaker 1: You don't have to do exercise and things you don't enjoy. 90 00:06:39,680 --> 00:06:43,000 Speaker 1: There are so many options, but far too many articles 91 00:06:43,000 --> 00:06:45,120 Speaker 1: are telling you here's the one way, here's the only way, 92 00:06:45,360 --> 00:06:50,400 Speaker 1: and far too many fitness professionals in air quotes who 93 00:06:50,400 --> 00:06:54,800 Speaker 1: put down other people's forms of exercise. I just read 94 00:06:57,200 --> 00:07:00,120 Speaker 1: social media posts from a really smart fitness woman. It's 95 00:07:00,160 --> 00:07:03,160 Speaker 1: been in this industry forever. I was talking about planking 96 00:07:03,800 --> 00:07:05,480 Speaker 1: and now she loves the plank and all the benefits 97 00:07:05,480 --> 00:07:07,159 Speaker 1: of the plank. Hey, I've done a show on that, 98 00:07:07,160 --> 00:07:09,080 Speaker 1: so I'm biased, and I do it and I understand. 99 00:07:09,279 --> 00:07:13,200 Speaker 1: But there was another person who just basically said, yeah, 100 00:07:13,240 --> 00:07:14,480 Speaker 1: you can do that if you want, but here's what 101 00:07:14,560 --> 00:07:17,960 Speaker 1: I do, and basically saying this is better explosive movements 102 00:07:17,960 --> 00:07:23,640 Speaker 1: and utilizing weight. Okay, good, good for you. I could 103 00:07:23,680 --> 00:07:25,600 Speaker 1: say the risk reward of what you're doing based on 104 00:07:25,680 --> 00:07:30,200 Speaker 1: what you described as way higher. But it's not a 105 00:07:30,440 --> 00:07:36,440 Speaker 1: choice as far as do this and not that. Do 106 00:07:36,520 --> 00:07:40,280 Speaker 1: what works for you, lift heavy things, raise your heart rate, 107 00:07:40,800 --> 00:07:45,960 Speaker 1: eat healthy foods, and you will be successful. So when 108 00:07:45,960 --> 00:07:51,200 Speaker 1: it comes to only putting value on cardiovascular exercise, if 109 00:07:51,240 --> 00:07:58,480 Speaker 1: you lose weight, it is exponentially more difficult to lose 110 00:07:58,480 --> 00:08:02,080 Speaker 1: weight through exercise than it is through changing your eating habits. 111 00:08:02,480 --> 00:08:07,000 Speaker 1: Keeping five collies out of your mouth, that's easier in 112 00:08:07,040 --> 00:08:09,400 Speaker 1: the grand scheme of things, then burning it, because that 113 00:08:09,480 --> 00:08:14,280 Speaker 1: takes about an hour, regardless of what you're device or 114 00:08:14,560 --> 00:08:18,800 Speaker 1: piece of cardio equipment tells you. It's not to say 115 00:08:18,840 --> 00:08:22,360 Speaker 1: they're not connected. Of course they are. But let's get 116 00:08:22,440 --> 00:08:25,920 Speaker 1: to the cognitive. So what so you can feel really 117 00:08:25,960 --> 00:08:31,880 Speaker 1: good about every single work out, every single minute you do, 118 00:08:33,320 --> 00:08:37,520 Speaker 1: regardless of what that scale does. And when you take 119 00:08:37,559 --> 00:08:41,840 Speaker 1: the focus off the scale and you find the exercise 120 00:08:41,840 --> 00:08:44,079 Speaker 1: in the movement you enjoy, and you find those foods, 121 00:08:44,720 --> 00:08:48,400 Speaker 1: you'll be shocked at the results. As I was finishing 122 00:08:48,520 --> 00:08:50,440 Speaker 1: up my career as a personal trainer one on one, 123 00:08:50,800 --> 00:08:53,880 Speaker 1: that is what I heard over and over from clients 124 00:08:53,920 --> 00:08:56,520 Speaker 1: because we took the focus off weight loss. Yes, of course, 125 00:08:56,559 --> 00:08:59,000 Speaker 1: the vast majority of people who came to me, not all, 126 00:08:59,040 --> 00:09:03,520 Speaker 1: but more than I wanted to lose weight. But that 127 00:09:03,600 --> 00:09:06,960 Speaker 1: wasn't the focus. That wasn't the focus for us. It happened, 128 00:09:07,520 --> 00:09:10,960 Speaker 1: but as a result of all these other things and 129 00:09:11,000 --> 00:09:13,000 Speaker 1: getting all of these other benefits as well. All Right, 130 00:09:14,920 --> 00:09:21,880 Speaker 1: can exercise prevent memory loss? And can exercise improve cognitive function? 131 00:09:24,160 --> 00:09:27,960 Speaker 1: One great study article I looked at had the greatest answer, 132 00:09:29,640 --> 00:09:31,760 Speaker 1: and it was basically the equivalent of it depends. And 133 00:09:31,760 --> 00:09:33,600 Speaker 1: by the way, I love seeing on social media people 134 00:09:33,640 --> 00:09:38,120 Speaker 1: now replying to me it depends, because so much depends, 135 00:09:38,200 --> 00:09:41,320 Speaker 1: and so the answer is maybe possibly, And the stronger 136 00:09:41,360 --> 00:09:44,240 Speaker 1: answer is research is really strong and saying yes it does, 137 00:09:45,160 --> 00:09:49,240 Speaker 1: Yes it can. We're still figuring out how and why. 138 00:09:49,280 --> 00:09:55,479 Speaker 1: I'm going to talk about those concepts shortly, but yeah, 139 00:09:55,800 --> 00:10:01,200 Speaker 1: exercise movement is really important to our mental health on 140 00:10:01,280 --> 00:10:06,199 Speaker 1: so many levels. Exercise has so many benefits for both 141 00:10:06,600 --> 00:10:12,400 Speaker 1: physical and mental well being. Okay, let's just go over 142 00:10:12,480 --> 00:10:18,640 Speaker 1: for the sake of repetition and hammering at home exercise benefits. Right, 143 00:10:18,920 --> 00:10:23,760 Speaker 1: we have reducing your risk of cardiovascular disease number one 144 00:10:23,760 --> 00:10:27,200 Speaker 1: cause of death. Not that not weight loss, but that's connected. 145 00:10:27,240 --> 00:10:31,440 Speaker 1: But reducing the risk of cardiovascular disease, reducing the risk 146 00:10:31,520 --> 00:10:39,640 Speaker 1: of diabetes huge problems, strengthening your bones, strengthening your muscles, 147 00:10:41,080 --> 00:10:44,160 Speaker 1: adding to your quality of life through both of those, 148 00:10:46,040 --> 00:10:50,160 Speaker 1: and reducing stress and anxiety topics I have talked about 149 00:10:50,160 --> 00:10:53,280 Speaker 1: before and will continue to because they are so important. 150 00:10:54,360 --> 00:10:56,040 Speaker 1: When you're stressed, when you're anxious, What do you do? 151 00:10:56,200 --> 00:10:58,880 Speaker 1: What do so many people do you eat? Here's the connections. 152 00:10:59,240 --> 00:11:01,320 Speaker 1: So people say to you as a waste of time. Really, 153 00:11:02,080 --> 00:11:06,680 Speaker 1: so wait, if I do something I really enjoy, exercise wise, 154 00:11:06,679 --> 00:11:08,440 Speaker 1: and whatever that is for you, that's whatever it is 155 00:11:08,480 --> 00:11:12,440 Speaker 1: for you, zomba, rowing, going for a walk, playing tennis, 156 00:11:13,880 --> 00:11:17,360 Speaker 1: riding your bike, riding your bike indoors, then you're going 157 00:11:17,400 --> 00:11:20,240 Speaker 1: to be less stress, less anxious, more likely to make 158 00:11:20,240 --> 00:11:25,240 Speaker 1: better food choices, not sit around. It's still boggles my 159 00:11:25,280 --> 00:11:28,760 Speaker 1: mind that this isn't talked about enough yet. It doesn't yet, 160 00:11:28,760 --> 00:11:34,480 Speaker 1: It doesn't because people are selling garbage products and programs. 161 00:11:34,520 --> 00:11:41,800 Speaker 1: But it also there's also research, much research into the 162 00:11:41,840 --> 00:11:46,400 Speaker 1: benefits of physical activity and the brain. And I'm gonna 163 00:11:46,400 --> 00:11:49,559 Speaker 1: talk about one specific study at the end of the show, 164 00:11:49,840 --> 00:11:53,480 Speaker 1: which is soon shortening these up for you, and we'll 165 00:11:53,480 --> 00:11:55,680 Speaker 1: talk much more about other studies as well going forward. 166 00:11:55,840 --> 00:11:58,760 Speaker 1: But studies show what that people who are physically active 167 00:11:58,800 --> 00:12:02,640 Speaker 1: are less likely to experience a decline in their mental function, 168 00:12:04,160 --> 00:12:10,319 Speaker 1: and that includes having a lowered risk of developing Alzheimer's disease. 169 00:12:12,040 --> 00:12:15,200 Speaker 1: Can you see that on a scale? Is cardio a 170 00:12:15,240 --> 00:12:22,360 Speaker 1: waste of time when you are helping to decrease your 171 00:12:22,440 --> 00:12:29,200 Speaker 1: decline in mental function? And I'd argue, I'll let it go. 172 00:12:30,640 --> 00:12:33,559 Speaker 1: You can't say something nice, uh, and lowering your risk 173 00:12:33,640 --> 00:12:37,480 Speaker 1: of developing Alzheimer's disease. No. One of my smartest, most 174 00:12:37,520 --> 00:12:40,720 Speaker 1: successful clients out of thousands over the years. He had 175 00:12:40,760 --> 00:12:46,120 Speaker 1: a family history of Alzheimer's disease, including his father, and 176 00:12:46,200 --> 00:12:49,720 Speaker 1: he researched things to death, super successful in the financial field, 177 00:12:50,160 --> 00:12:54,240 Speaker 1: super successful athletes, super successful period and he did his homework. 178 00:12:54,240 --> 00:12:57,440 Speaker 1: He did his research, and he read all the research 179 00:12:57,640 --> 00:13:04,959 Speaker 1: into how how were full exercise can be potentially to 180 00:13:05,120 --> 00:13:08,920 Speaker 1: helping decrease the cline in mental function and decrease Alzheimer's 181 00:13:08,960 --> 00:13:12,319 Speaker 1: And that was one of the many reasons he exercised. 182 00:13:12,840 --> 00:13:15,559 Speaker 1: And he played racket sports, so he found what he loved. 183 00:13:15,559 --> 00:13:18,319 Speaker 1: He wasn't doing something he didn't like, but he was 184 00:13:18,360 --> 00:13:25,800 Speaker 1: consistent for so many reasons. Physical activity is also one 185 00:13:25,840 --> 00:13:28,960 Speaker 1: of the this is so important people, one of the 186 00:13:29,240 --> 00:13:34,480 Speaker 1: known modifiable risk factors for dementia. What does modifiable risk 187 00:13:34,600 --> 00:13:41,240 Speaker 1: factor mean? It means we have control. You know, it's 188 00:13:41,280 --> 00:13:43,480 Speaker 1: so much easier for people to say, you don't have control, 189 00:13:43,640 --> 00:13:49,319 Speaker 1: it's about your genetics. Give up, don't try and then 190 00:13:49,320 --> 00:13:52,319 Speaker 1: sell you products that play into that. That's not how 191 00:13:52,320 --> 00:13:56,319 Speaker 1: I approach life. That's not what science says. That's what 192 00:13:56,360 --> 00:13:58,600 Speaker 1: people who don't know what they're talking about say. Let 193 00:13:58,600 --> 00:14:00,319 Speaker 1: me read it again, because it is so importan physical 194 00:14:00,360 --> 00:14:05,160 Speaker 1: activity is one of the known modifiable risk factors for dementia. 195 00:14:05,320 --> 00:14:07,800 Speaker 1: I'm fifty two. I also took a heck of a 196 00:14:07,800 --> 00:14:13,000 Speaker 1: lot of concussions in sports topic for another day. So 197 00:14:13,040 --> 00:14:17,480 Speaker 1: I'm doing everything possible based on the science, to focus 198 00:14:17,520 --> 00:14:25,960 Speaker 1: on that as well on the cognitive benefits, protective, controllable, 199 00:14:26,560 --> 00:14:36,680 Speaker 1: modifiable benefits of exercise. And one more quick point, regular 200 00:14:36,760 --> 00:14:42,160 Speaker 1: exercise does what it helps to combat other Alzheimer's disease 201 00:14:42,360 --> 00:14:46,960 Speaker 1: risk factors tough to say, such as depression and obesity. 202 00:14:48,080 --> 00:14:54,440 Speaker 1: That's not talked about enough Alzheimer's disease risk factors. Okay, depression. 203 00:14:55,280 --> 00:15:00,560 Speaker 1: Did you know can lead potentially to cognity of issues? 204 00:15:01,000 --> 00:15:07,400 Speaker 1: Makes sense, common sense, and that obesity. Wait a minute, 205 00:15:09,640 --> 00:15:13,040 Speaker 1: this is another reason we need to be a healthy way. 206 00:15:13,280 --> 00:15:18,200 Speaker 1: It's not talked about that when we carry around excess weight, 207 00:15:19,000 --> 00:15:25,640 Speaker 1: so many negative health outcomes. Joint issues increase risk for 208 00:15:25,720 --> 00:15:31,240 Speaker 1: so many diseases, including cancers and now cognitive So this 209 00:15:31,280 --> 00:15:34,479 Speaker 1: should not be depressing to you. This should be empowering. 210 00:15:35,280 --> 00:15:37,960 Speaker 1: You have the control, you don't have to do that much, 211 00:15:38,160 --> 00:15:40,080 Speaker 1: you don't have to go to the gym, you don't 212 00:15:40,080 --> 00:15:43,720 Speaker 1: have to do things you dislike immensely. You have to 213 00:15:43,720 --> 00:15:49,000 Speaker 1: believe all these things. Okay, so let's go to what 214 00:15:49,200 --> 00:15:55,200 Speaker 1: exercising may We're gonna use the term may because it depends, 215 00:15:55,240 --> 00:15:58,480 Speaker 1: but exercising, according to much of the research, much more 216 00:15:58,480 --> 00:16:04,320 Speaker 1: needs to be done. May do what? It may help 217 00:16:04,560 --> 00:16:08,080 Speaker 1: with your thinking, your reasoning, and your learning skills for 218 00:16:08,120 --> 00:16:13,120 Speaker 1: those people who are exercising and healthy, to begin with thinking, reasoning, 219 00:16:13,200 --> 00:16:18,920 Speaker 1: learning skills, cognitive benefits. What else? It may improve your memory, 220 00:16:19,320 --> 00:16:22,240 Speaker 1: your judgment, your reasoning, your thinking skills, all of those 221 00:16:22,240 --> 00:16:29,160 Speaker 1: cognitive function benefits. For people with mild Alzheimer's disease or 222 00:16:30,000 --> 00:16:33,480 Speaker 1: mild cognitive impairment, so it may help if you already 223 00:16:33,480 --> 00:16:39,920 Speaker 1: have those issues. So not only another Oh gosh, this 224 00:16:40,000 --> 00:16:43,560 Speaker 1: is prehab versus rehab cognitively people. And I've never thought 225 00:16:43,560 --> 00:16:45,800 Speaker 1: about it that way specifically till right now. I've talked 226 00:16:45,800 --> 00:16:49,000 Speaker 1: about it so often when it comes to exercise your joints, 227 00:16:49,000 --> 00:16:52,800 Speaker 1: your shoulders, your knees, your back, prehab versus rehab. But 228 00:16:52,880 --> 00:16:55,520 Speaker 1: that goes for cognitive as well, and that's the way 229 00:16:55,520 --> 00:17:00,080 Speaker 1: the world works. This is common sense. So even and 230 00:17:00,200 --> 00:17:07,200 Speaker 1: if you are having issues, there are benefits, the same benefits, 231 00:17:09,400 --> 00:17:12,440 Speaker 1: and it may delay the start of Alzheimer's for people 232 00:17:12,520 --> 00:17:15,680 Speaker 1: at risk, which again is what my client had read. 233 00:17:16,320 --> 00:17:19,640 Speaker 1: Read all of this may help prevent it, may help 234 00:17:19,720 --> 00:17:22,359 Speaker 1: delay it, and if you have it, it may help 235 00:17:22,400 --> 00:17:26,479 Speaker 1: your symptoms as well, delay the start of developing it, 236 00:17:26,920 --> 00:17:30,119 Speaker 1: slow the progress of it if you have it. And finally, 237 00:17:30,119 --> 00:17:32,320 Speaker 1: and this goes to the one study I'm gonna talk 238 00:17:32,320 --> 00:17:37,600 Speaker 1: about it today's show, exercising may also increase the size 239 00:17:38,080 --> 00:17:43,240 Speaker 1: of your brain that's associated with memory formation, your hippocampus. 240 00:17:45,119 --> 00:17:46,760 Speaker 1: How does it do that? How does it do all this? 241 00:17:47,200 --> 00:17:53,600 Speaker 1: And give you a couple quick again initial concepts to 242 00:17:53,680 --> 00:17:55,960 Speaker 1: think about what they're looking at, what the research shows. 243 00:17:56,200 --> 00:17:58,440 Speaker 1: I'm gonna do that right after this final break, will 244 00:17:58,440 --> 00:18:12,880 Speaker 1: be right back talking about exercise and the brain. One 245 00:18:12,920 --> 00:18:17,840 Speaker 1: oh one. And I talked about earlier how I truly believe. 246 00:18:17,880 --> 00:18:20,000 Speaker 1: And there's there's like some kind of science fiction book 247 00:18:20,040 --> 00:18:22,640 Speaker 1: and movie in this like if they created this weight 248 00:18:22,680 --> 00:18:27,879 Speaker 1: loss pill, how just detrimental it would be to the world. 249 00:18:28,840 --> 00:18:34,560 Speaker 1: Just would you go, that's so extreme believe that for 250 00:18:34,640 --> 00:18:38,800 Speaker 1: so many reasons. Let's start here, how does exercise help 251 00:18:38,840 --> 00:18:42,120 Speaker 1: your brain? Well, one of the reasons. One of the 252 00:18:42,119 --> 00:18:46,600 Speaker 1: places to start is by keeping the blood flowing. Blood 253 00:18:46,600 --> 00:18:49,600 Speaker 1: flow to the brain. Research is showing is important, is beneficial. 254 00:18:50,119 --> 00:18:52,880 Speaker 1: So if you're sitting around taking a pill and you're skinny, 255 00:18:53,480 --> 00:18:55,720 Speaker 1: but there's no blood flow to that brain. Increased blood 256 00:18:55,720 --> 00:19:00,119 Speaker 1: flow to the brain, you're not getting that benefit. You're 257 00:19:00,160 --> 00:19:04,199 Speaker 1: not getting that benefit something that is free for you 258 00:19:04,280 --> 00:19:07,879 Speaker 1: to do. The only backtrack really quickly. Just did a 259 00:19:07,920 --> 00:19:10,600 Speaker 1: couple of shows on different pills and supplements that I 260 00:19:10,640 --> 00:19:14,359 Speaker 1: have a problem with. They're those for the brain as well. 261 00:19:14,680 --> 00:19:18,560 Speaker 1: Really popular when it comes to mind pun intended. Does 262 00:19:18,600 --> 00:19:26,080 Speaker 1: it work maybe, but is it as likely to work? 263 00:19:26,160 --> 00:19:28,480 Speaker 1: Is the research behind the one I'm thinking of in particular. 264 00:19:28,520 --> 00:19:32,040 Speaker 1: I'm not gonna name it these supplements. Let's just put 265 00:19:32,040 --> 00:19:36,800 Speaker 1: it this way. The research into exercise um way stronger. 266 00:19:38,680 --> 00:19:42,919 Speaker 1: And here's the other just common sense thing. People, you 267 00:19:43,000 --> 00:19:44,960 Speaker 1: take that pill. It may or may not work to 268 00:19:44,960 --> 00:19:47,960 Speaker 1: help with your memory. And I'm gonna say more likely 269 00:19:47,960 --> 00:19:51,120 Speaker 1: than not doesn't. More likely than that does it if 270 00:19:51,160 --> 00:19:54,119 Speaker 1: you exercise. And let's just assume for argument's sake, that 271 00:19:54,400 --> 00:19:57,359 Speaker 1: none of what I'm saying is true, that that the 272 00:19:57,359 --> 00:20:01,240 Speaker 1: research is totally flawed into the benefits cognitively of exercise 273 00:20:01,240 --> 00:20:03,439 Speaker 1: in the brain. We get all the other benefits that 274 00:20:03,480 --> 00:20:08,320 Speaker 1: I talked about cardiovascular So in other words, why the 275 00:20:08,359 --> 00:20:11,600 Speaker 1: heck wouldn't you do it? Dozens and dozens of benefits. 276 00:20:11,680 --> 00:20:15,440 Speaker 1: You take that pill, you spend the money, may or 277 00:20:15,480 --> 00:20:18,600 Speaker 1: may not work, but that's it. If it doesn't work 278 00:20:18,640 --> 00:20:20,760 Speaker 1: for the reason they told you, that's it. You're out 279 00:20:20,760 --> 00:20:28,280 Speaker 1: of it. Does nothing exercise myriad benefits regardless. You talk 280 00:20:28,320 --> 00:20:32,480 Speaker 1: about insurance, you talk about reason to move. What else? 281 00:20:32,640 --> 00:20:35,960 Speaker 1: So blood flow to the brain, that's part of the 282 00:20:36,000 --> 00:20:41,720 Speaker 1: research benefits. Second, increasing chemicals that protect your brain. I'm 283 00:20:41,720 --> 00:20:44,560 Speaker 1: not gonna go into the specifics in this show the basics. 284 00:20:44,560 --> 00:20:46,840 Speaker 1: But we're talking about about blood flow, and we're talking 285 00:20:46,840 --> 00:20:52,680 Speaker 1: about specific chemicals that are showing benefits in protecting the brain. 286 00:20:54,240 --> 00:20:58,320 Speaker 1: And here's a really amazing one and it's all connected 287 00:21:00,400 --> 00:21:05,399 Speaker 1: pun intended for this one exercise in the brain. It 288 00:21:05,480 --> 00:21:09,600 Speaker 1: tends to counter some of the natural reduction in what 289 00:21:11,040 --> 00:21:16,159 Speaker 1: the brain connections that occur as we get older. And 290 00:21:16,200 --> 00:21:21,440 Speaker 1: I have one specific actually several guests that we'll speak 291 00:21:21,480 --> 00:21:24,840 Speaker 1: to this coming up. And one of the great terms 292 00:21:24,840 --> 00:21:30,120 Speaker 1: they will use as neural plasticity. It's also called neural plastics. 293 00:21:30,800 --> 00:21:34,919 Speaker 1: It's tough to say. So you've got neural plasticity and 294 00:21:35,040 --> 00:21:39,439 Speaker 1: neural plasticity. So it's either one word basically or two. 295 00:21:39,960 --> 00:21:41,560 Speaker 1: You go, tom, it sounds exactly the same, well a 296 00:21:41,560 --> 00:21:45,040 Speaker 1: little different. Also, you can you know, refer to as 297 00:21:45,040 --> 00:21:49,440 Speaker 1: brain plasticity. And then it's basically that the brain can 298 00:21:49,520 --> 00:21:52,880 Speaker 1: change in a positive way where I'm going to leave 299 00:21:52,880 --> 00:21:55,760 Speaker 1: it now, you know, neural networks in your brain to 300 00:21:55,920 --> 00:22:01,520 Speaker 1: change growth, reorganization, things like at and you're talking about 301 00:22:01,520 --> 00:22:08,320 Speaker 1: neuron pathways making new connections. The brain is an amazing thing. 302 00:22:08,960 --> 00:22:12,280 Speaker 1: That's all you need to know. And then exercise can 303 00:22:12,440 --> 00:22:21,200 Speaker 1: help with the degenerative aging issues in so many ways. 304 00:22:21,240 --> 00:22:27,000 Speaker 1: And this is an incredibly exciting field of study right now. 305 00:22:29,600 --> 00:22:32,120 Speaker 1: And this goes into and we'll talk much more about 306 00:22:32,119 --> 00:22:36,000 Speaker 1: this going forward. You know, there's research that suggests things 307 00:22:36,040 --> 00:22:41,879 Speaker 1: like music, especially when you combine music with what dance, gaming, exercise, 308 00:22:42,359 --> 00:22:47,840 Speaker 1: helps promote this neural plasticity. It can improve your movement, 309 00:22:48,119 --> 00:22:50,960 Speaker 1: your coordination, and yes, as I'm going to talk about, 310 00:22:51,000 --> 00:22:54,280 Speaker 1: one study coming up, may help strengthen your memoryabilities. And 311 00:22:54,359 --> 00:22:57,520 Speaker 1: just a complete anecdotal thing, I have noticed how many 312 00:22:57,560 --> 00:23:02,639 Speaker 1: singers musicians one too well, I was gonna say, who 313 00:23:03,160 --> 00:23:05,720 Speaker 1: didn't go hard into the drugs. More the classical the 314 00:23:05,800 --> 00:23:09,119 Speaker 1: singer types they lived to be eighties and nineties, you know, 315 00:23:09,240 --> 00:23:12,840 Speaker 1: and beyond, and even the ones who work you know 316 00:23:12,960 --> 00:23:16,800 Speaker 1: at really doing negative things in there heyday, many of 317 00:23:16,800 --> 00:23:19,720 Speaker 1: those people live a long time. My point is, I 318 00:23:19,760 --> 00:23:26,760 Speaker 1: believe there is incredible connection to music and longevity and 319 00:23:26,800 --> 00:23:31,440 Speaker 1: it goes to the brain and all those things connected. Okay, 320 00:23:31,480 --> 00:23:33,760 Speaker 1: but yes, we there's so much more research we need 321 00:23:33,800 --> 00:23:37,679 Speaker 1: to do here, you know, how much what kinds, But 322 00:23:37,760 --> 00:23:40,480 Speaker 1: the bottom line is raise your heart rate. You know, 323 00:23:40,560 --> 00:23:43,560 Speaker 1: This is where I would argue research gets a little goofy. 324 00:23:43,640 --> 00:23:45,440 Speaker 1: But that's what research is supposed to do. In other words, 325 00:23:45,440 --> 00:23:48,560 Speaker 1: getting so specific, you know, is it is it zimba 326 00:23:48,760 --> 00:23:50,800 Speaker 1: or is it the racket sports that I talked about? 327 00:23:50,840 --> 00:23:54,919 Speaker 1: You know, did that whole show on once? What what sport? 328 00:23:55,040 --> 00:23:58,080 Speaker 1: Right now? Is research pointing to with longevity and there's 329 00:23:58,080 --> 00:24:03,600 Speaker 1: so many factors involved with that. But don't overthink it unintended. 330 00:24:05,680 --> 00:24:09,000 Speaker 1: Get blood flow to your brain. Get blood flow to 331 00:24:09,080 --> 00:24:14,159 Speaker 1: your brain. Okay, all right, final point here. Let's do 332 00:24:14,240 --> 00:24:16,160 Speaker 1: this study and there will be many more to come. 333 00:24:16,160 --> 00:24:19,040 Speaker 1: But I wanted to give you one, okay, title cardio 334 00:24:19,119 --> 00:24:22,560 Speaker 1: respiratory fitness and gray matter volume in the temporal, frontal 335 00:24:22,640 --> 00:24:26,199 Speaker 1: and cerebellar regions in the general population. How's that for 336 00:24:26,240 --> 00:24:29,760 Speaker 1: a title? And this was in Mayo Clinic proceedings. This 337 00:24:29,840 --> 00:24:33,879 Speaker 1: is January one, really recent. I'm just gonna give you 338 00:24:33,960 --> 00:24:38,240 Speaker 1: the basics, just the overview real quickly. The objective was 339 00:24:38,280 --> 00:24:43,000 Speaker 1: to analyze the association between cardio respiratory fitness CRP, c 340 00:24:43,200 --> 00:24:48,120 Speaker 1: r F rather and global and local brain volumes. It 341 00:24:48,240 --> 00:24:52,120 Speaker 1: was a study of over two thousand adults a four 342 00:24:52,200 --> 00:24:57,200 Speaker 1: from two independent population based cohorts and they were looking 343 00:24:57,200 --> 00:24:59,760 Speaker 1: at these people through two thousand eight, essentially in two 344 00:24:59,760 --> 00:25:03,120 Speaker 1: thousan and twelve, and they measured cardio respiratory fitness using 345 00:25:03,160 --> 00:25:05,879 Speaker 1: peak oxygen uptake. Just talked about this VO to max 346 00:25:06,560 --> 00:25:09,399 Speaker 1: oxygen uptake at the anaerobic threshold that's your a T 347 00:25:10,359 --> 00:25:14,480 Speaker 1: and maximal power output from cardio pulmonary exercise testing on 348 00:25:14,640 --> 00:25:19,360 Speaker 1: a bikel ergometer. What did the results show. They revealed 349 00:25:19,400 --> 00:25:23,959 Speaker 1: associations of cardio respiratory fitness with gray matter volume and 350 00:25:24,080 --> 00:25:30,200 Speaker 1: total brain volume. Okay, just looking through here. Whole brain 351 00:25:30,240 --> 00:25:35,240 Speaker 1: analysis revealed significant positive relations between cardio respiratory fitness and 352 00:25:35,600 --> 00:25:41,320 Speaker 1: local gray matter volumes your VO two peak. Their VO 353 00:25:41,440 --> 00:25:47,119 Speaker 1: two peak was strongly associated with gray matter volume. And 354 00:25:47,160 --> 00:25:50,920 Speaker 1: they concluded what that cardio respiratory fitness was positively associated 355 00:25:51,440 --> 00:25:54,720 Speaker 1: with gray matter volume, total brain volume, and specific gray 356 00:25:54,720 --> 00:25:57,879 Speaker 1: matter volume and white matter clusters in brain areas not 357 00:25:58,359 --> 00:26:02,560 Speaker 1: primarily involved in move from processing. These results from a 358 00:26:02,680 --> 00:26:07,920 Speaker 1: representative population samples suggest that cardio respiratory fitness might term 359 00:26:08,040 --> 00:26:12,760 Speaker 1: might contribute to improve brain health and might therefore decelerate 360 00:26:12,800 --> 00:26:19,919 Speaker 1: pathology specific gray matter decrease. Now, correlation causation, You know 361 00:26:20,800 --> 00:26:23,240 Speaker 1: people are born with high video two max is all 362 00:26:23,240 --> 00:26:27,159 Speaker 1: connected all great debatable talking points that need to be 363 00:26:27,240 --> 00:26:32,320 Speaker 1: looked at. But as I said earlier, what if we 364 00:26:32,359 --> 00:26:34,320 Speaker 1: got to talk about the what if? What if they're right? 365 00:26:35,400 --> 00:26:38,280 Speaker 1: And when you have multiple studies over and over in 366 00:26:38,359 --> 00:26:41,840 Speaker 1: dozens and dozens pointing to the benefits cognitively of exercise 367 00:26:42,400 --> 00:26:47,720 Speaker 1: and common sense and all of those things, yeah, it's 368 00:26:47,720 --> 00:26:53,160 Speaker 1: a good thing. And that is the takeaway from today's show. 369 00:26:53,320 --> 00:26:56,120 Speaker 1: Stop focusing on the physical. I get it. I want 370 00:26:56,119 --> 00:26:57,439 Speaker 1: to look good in the mirror too. I want that 371 00:26:57,480 --> 00:27:00,639 Speaker 1: scale to be lower. Two gets harder and harder as 372 00:27:00,680 --> 00:27:06,080 Speaker 1: I get older to to see those apps. But I 373 00:27:06,080 --> 00:27:08,919 Speaker 1: will focus on that anymore, or the way I used to. 374 00:27:10,400 --> 00:27:14,919 Speaker 1: I wanted to be cognitively as good as I can be. 375 00:27:14,960 --> 00:27:19,640 Speaker 1: As well, I want to be as happy through exercise 376 00:27:20,080 --> 00:27:22,720 Speaker 1: and the positive benefits of that on stress and anxiety 377 00:27:22,760 --> 00:27:26,600 Speaker 1: as I can be, and all of those things are 378 00:27:26,640 --> 00:27:33,520 Speaker 1: positively affected by exercise. So when you read that chuckle headline, 379 00:27:34,720 --> 00:27:40,920 Speaker 1: cardio is a waste of time for weight loss, even then, 380 00:27:40,920 --> 00:27:47,640 Speaker 1: it's not a waste of time people, It's connected enough science. 381 00:27:50,520 --> 00:27:53,200 Speaker 1: We'll do much more on this. Many amazing guests coming 382 00:27:53,280 --> 00:27:58,560 Speaker 1: up to talk about the cognitive benefits of exercise. Thank 383 00:27:58,560 --> 00:28:00,439 Speaker 1: you so much for listening again and if you have 384 00:28:00,440 --> 00:28:03,240 Speaker 1: not rated the show, shame on you. Rate the show. 385 00:28:03,440 --> 00:28:08,760 Speaker 1: Comment if you can super helpful, tell your friends and 386 00:28:08,880 --> 00:28:12,280 Speaker 1: questions comments. Tom h Fit is Instagram and Twitter. Tom H. Pitt. 387 00:28:13,119 --> 00:28:16,440 Speaker 1: You can email me, go to the Fitness Disrupted say 388 00:28:16,440 --> 00:28:20,200 Speaker 1: it again. Need more coffee Fitness disrupt and by the way, 389 00:28:20,520 --> 00:28:26,880 Speaker 1: cofee caffeine positive cognitive benefits as I've said Alzheimer's sports performance. 390 00:28:26,880 --> 00:28:30,720 Speaker 1: Oh that as well science uh Fitness Disrupted dot com. 391 00:28:30,760 --> 00:28:33,360 Speaker 1: You can email me through the site. My newest website 392 00:28:33,400 --> 00:28:36,720 Speaker 1: is Tom Holland Fitness. That is my virtual gym, all 393 00:28:36,760 --> 00:28:39,280 Speaker 1: my content from decades in the industry going up. There 394 00:28:40,600 --> 00:28:42,160 Speaker 1: joined be a member. It's the gym I want you 395 00:28:42,200 --> 00:28:44,920 Speaker 1: to show up to every day because my goal is 396 00:28:45,360 --> 00:28:48,360 Speaker 1: simple to bring you the best information so that you 397 00:28:48,360 --> 00:28:50,480 Speaker 1: can have the best life. That's what I'm selling people. 398 00:28:51,320 --> 00:28:54,400 Speaker 1: So fortunate that I have this podcast where I can 399 00:28:54,400 --> 00:28:56,120 Speaker 1: do that. No one's looking over my shoulder, no one's 400 00:28:56,120 --> 00:28:59,120 Speaker 1: telling me what to talk about. Thank God, That's how 401 00:28:59,160 --> 00:29:02,160 Speaker 1: I structured my your old life Because the number one 402 00:29:02,200 --> 00:29:06,000 Speaker 1: thing I bring to you is credibility. You gotta believe, 403 00:29:06,760 --> 00:29:10,920 Speaker 1: you gotta believe you can change. You gotta believe that 404 00:29:11,000 --> 00:29:13,960 Speaker 1: you have control. And you do. And I'm gonna keep 405 00:29:13,960 --> 00:29:17,440 Speaker 1: telling you over and over how and why. Thank you 406 00:29:17,480 --> 00:29:21,120 Speaker 1: for listening. I am Tom Holland. This is Fitness Disrupted. 407 00:29:21,680 --> 00:29:27,880 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 408 00:29:28,080 --> 00:29:31,600 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 409 00:29:31,640 --> 00:29:34,959 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 410 00:29:35,040 --> 00:29:36,440 Speaker 1: listen to your favorite shows.