1 00:00:00,760 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,400 --> 00:00:15,200 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Free 3 00:00:15,440 --> 00:00:19,040 Speaker 1: fitness Eleven ways to look better, feel better, and yes, 4 00:00:19,120 --> 00:00:24,240 Speaker 1: live longer that don't cost you a dime. This show 5 00:00:24,480 --> 00:00:29,120 Speaker 1: came out of my reading an article not too long 6 00:00:29,160 --> 00:00:33,920 Speaker 1: ago about three of the best at home pieces of 7 00:00:33,960 --> 00:00:37,880 Speaker 1: exercise equipment, and they were amazing. I have to admit 8 00:00:38,200 --> 00:00:42,600 Speaker 1: they were cool, and they were also really really expensive 9 00:00:43,440 --> 00:00:47,440 Speaker 1: for the average person. Really expensive. Now that's not to 10 00:00:47,520 --> 00:00:52,000 Speaker 1: say that they're not effective and if you use them 11 00:00:52,040 --> 00:00:55,120 Speaker 1: that they will help you look better, feel better, and 12 00:00:55,120 --> 00:00:57,840 Speaker 1: live longer. Of course, and as we all know, the 13 00:00:57,920 --> 00:01:01,200 Speaker 1: joke about the treadmills and the elliptical machines over the 14 00:01:01,280 --> 00:01:05,640 Speaker 1: years have been what that they are expensive coat hangers. 15 00:01:05,680 --> 00:01:10,520 Speaker 1: Now thanks to COVID again. I have been preaching home 16 00:01:10,560 --> 00:01:16,720 Speaker 1: fitness forever and I work with several different companies nutrition 17 00:01:17,360 --> 00:01:20,559 Speaker 1: exercise equipment. One in particular, that is is I would 18 00:01:20,600 --> 00:01:23,080 Speaker 1: argue one of the best, if not the best, at 19 00:01:23,080 --> 00:01:26,360 Speaker 1: home exercise equipment. So I'm not against it by any 20 00:01:26,360 --> 00:01:29,479 Speaker 1: stretch of the imagination. But I am also a realist 21 00:01:29,520 --> 00:01:33,080 Speaker 1: and I also know that the eleven tips I'm going 22 00:01:33,120 --> 00:01:38,320 Speaker 1: to give you are super important for longevity. And Yes, 23 00:01:38,440 --> 00:01:43,360 Speaker 1: equipment and even the more pricey equipment. If you have 24 00:01:43,440 --> 00:01:47,080 Speaker 1: the means awesome. But you don't have to spend money. 25 00:01:47,160 --> 00:01:51,160 Speaker 1: You literally don't have to spend a dime two look better, 26 00:01:51,280 --> 00:01:54,880 Speaker 1: feel better, and live longer. And the tips and points 27 00:01:54,920 --> 00:01:57,920 Speaker 1: I'm going to give you are going to illustrate that 28 00:01:58,600 --> 00:02:01,880 Speaker 1: it truly goes to sessive moderation, the term I use 29 00:02:02,280 --> 00:02:06,000 Speaker 1: and came up with for what truly brings us success 30 00:02:06,000 --> 00:02:08,720 Speaker 1: in fitness. Yes, you can get that super expensive piece 31 00:02:08,720 --> 00:02:11,600 Speaker 1: of exercise equipment and you can use it, you know, 32 00:02:11,919 --> 00:02:14,360 Speaker 1: a handful of times a week, and that's going to help. 33 00:02:15,040 --> 00:02:18,040 Speaker 1: But if you don't do the eleven things I'm going 34 00:02:18,080 --> 00:02:22,440 Speaker 1: to give you as well, you're not gonna achieve true 35 00:02:22,639 --> 00:02:26,880 Speaker 1: fitness and health and wellness. And that's awesome news because 36 00:02:27,560 --> 00:02:33,000 Speaker 1: these things cost nothing, cost nothing. Now again, if you 37 00:02:33,040 --> 00:02:35,960 Speaker 1: have invested in your health and you bought one or 38 00:02:36,120 --> 00:02:39,800 Speaker 1: more really cool exercise pieces of equipment, awesome. And I 39 00:02:39,919 --> 00:02:43,840 Speaker 1: encourage everyone at some point in time if you find 40 00:02:44,040 --> 00:02:47,560 Speaker 1: you know that peace or pieces that really excite you, 41 00:02:48,240 --> 00:02:52,760 Speaker 1: absolutely get it. There's no better thing to purchase for 42 00:02:52,960 --> 00:02:56,720 Speaker 1: yourself and your family than exercise equipment for the home. 43 00:02:56,960 --> 00:02:59,120 Speaker 1: If you have a home, you have a home gym, 44 00:02:59,120 --> 00:03:03,760 Speaker 1: but that home gym can be just space on the floor. 45 00:03:04,360 --> 00:03:06,440 Speaker 1: Space on the floor to do many of the things 46 00:03:06,480 --> 00:03:10,080 Speaker 1: I'm going to give to you, because that is where 47 00:03:10,120 --> 00:03:14,160 Speaker 1: true balanced health and wellness comes from. You've got a 48 00:03:14,200 --> 00:03:17,960 Speaker 1: really expensive home exercise bike, awesome. You can't just do 49 00:03:18,040 --> 00:03:22,760 Speaker 1: that and expect to have true balanced health and wellness 50 00:03:24,120 --> 00:03:26,600 Speaker 1: if you just do one type of exercise, no matter 51 00:03:27,000 --> 00:03:30,359 Speaker 1: how you know healthy it is, and frequently you do it. 52 00:03:30,960 --> 00:03:34,160 Speaker 1: I've talked about this on many other shows. You will 53 00:03:34,320 --> 00:03:37,720 Speaker 1: run into problems. Right. You need balance and you need 54 00:03:37,760 --> 00:03:44,160 Speaker 1: to do many different things consistently. And these are those 55 00:03:44,200 --> 00:03:49,280 Speaker 1: things and they cost nothing. All right, So when we 56 00:03:49,320 --> 00:03:52,320 Speaker 1: come back from the quick break, I'm going to start 57 00:03:52,360 --> 00:03:56,200 Speaker 1: with the list eleven things, eleven ways, and these are 58 00:03:56,280 --> 00:03:59,600 Speaker 1: things you can do and should do right away. And 59 00:03:59,720 --> 00:04:03,360 Speaker 1: that's what I'm always looking to give you. Things you 60 00:04:03,400 --> 00:04:07,360 Speaker 1: can implement, actionable items as soon as the show is 61 00:04:07,360 --> 00:04:20,599 Speaker 1: over all, right, quick break, we'll be right back. I 62 00:04:20,680 --> 00:04:25,360 Speaker 1: know that many of the tips topics and I'm going 63 00:04:25,400 --> 00:04:28,159 Speaker 1: to give you you're gonna say so simple, of course, 64 00:04:28,920 --> 00:04:32,480 Speaker 1: give us something like you know crazy that we haven't 65 00:04:32,520 --> 00:04:38,320 Speaker 1: heard of. No, No, the secrets are there. The secrets 66 00:04:38,360 --> 00:04:42,040 Speaker 1: are not secrets. It's the implementation that is challenging. And 67 00:04:42,080 --> 00:04:44,599 Speaker 1: I'm gonna give you studies, not too many, or the 68 00:04:44,600 --> 00:04:48,039 Speaker 1: show would be five hours long, but just you know, 69 00:04:48,360 --> 00:04:51,520 Speaker 1: enough to support what I'm going to say. And every 70 00:04:51,520 --> 00:04:58,080 Speaker 1: single one of these topics tips ways will be their 71 00:04:58,080 --> 00:05:01,000 Speaker 1: own show if they haven't been already, because every single 72 00:05:01,040 --> 00:05:05,800 Speaker 1: one of them has research and studies behind them. So 73 00:05:05,920 --> 00:05:08,200 Speaker 1: for the ones that merit it, I'm gonna give you 74 00:05:08,279 --> 00:05:10,440 Speaker 1: one or two. I'm not gonna go deep into them, 75 00:05:10,680 --> 00:05:14,440 Speaker 1: but just enough to show you that it's there, all right. 76 00:05:14,760 --> 00:05:20,480 Speaker 1: And the first one, go for a walk. Walking is free. 77 00:05:21,560 --> 00:05:23,640 Speaker 1: You don't even need shoes. You want to go barefoot, 78 00:05:23,680 --> 00:05:29,800 Speaker 1: go on the grass whatever. Walk I now start my day, 79 00:05:30,000 --> 00:05:33,440 Speaker 1: or have been for a while now taking the dogs 80 00:05:33,480 --> 00:05:37,239 Speaker 1: for a walk, drop the kids off at school, dogs 81 00:05:37,240 --> 00:05:41,719 Speaker 1: are in the car, straight to the woods, and it 82 00:05:41,880 --> 00:05:45,719 Speaker 1: is the single greatest way of many but one of 83 00:05:45,760 --> 00:05:49,640 Speaker 1: the greatest ways to start my day. It's free, and 84 00:05:49,680 --> 00:05:53,360 Speaker 1: there's so much involved. There's so much involved with just 85 00:05:53,440 --> 00:05:57,960 Speaker 1: getting outside, and the research is there and they term 86 00:05:57,960 --> 00:06:02,280 Speaker 1: it green exercise and walking. You know, for someone like 87 00:06:02,320 --> 00:06:06,320 Speaker 1: me who yes, was you know, pretty uh deep into 88 00:06:06,360 --> 00:06:11,279 Speaker 1: the iron Man's and marathons and running fast, it's nice 89 00:06:11,480 --> 00:06:17,320 Speaker 1: to just walk. And there's so many benefits mentally, end cognitively. 90 00:06:18,120 --> 00:06:19,720 Speaker 1: I've done a bunch of shows on that. Gonna not 91 00:06:19,720 --> 00:06:23,400 Speaker 1: gonna give you the research on this one, because it 92 00:06:23,480 --> 00:06:26,200 Speaker 1: just feels good. It feels good to get outside. And 93 00:06:26,400 --> 00:06:28,359 Speaker 1: I should say also that you're gonna see as I 94 00:06:28,400 --> 00:06:31,160 Speaker 1: go through this list, many of them can be combined. 95 00:06:32,080 --> 00:06:34,560 Speaker 1: In other words, you can kill two birds with one 96 00:06:34,600 --> 00:06:38,040 Speaker 1: stone and do two or three of the tips at 97 00:06:38,040 --> 00:06:41,560 Speaker 1: the same time. And I've kind of lumped them together 98 00:06:41,640 --> 00:06:45,480 Speaker 1: in that way for that reason. But I also want 99 00:06:45,520 --> 00:06:47,440 Speaker 1: to say, and it goes to going for a walk, 100 00:06:49,200 --> 00:06:52,680 Speaker 1: you know, doing too many things at once, multitasking one 101 00:06:52,720 --> 00:06:55,800 Speaker 1: of the problems with current society. So when it comes 102 00:06:55,800 --> 00:07:00,800 Speaker 1: to going for a walk, leave your phone at home. Now, 103 00:07:00,880 --> 00:07:03,960 Speaker 1: I know, I have a friend and she says, there's 104 00:07:03,960 --> 00:07:05,640 Speaker 1: no way I'm leaving my phone. What if? What if 105 00:07:05,680 --> 00:07:11,280 Speaker 1: there's an emergency? I get it, I get it, But 106 00:07:11,400 --> 00:07:13,480 Speaker 1: you know what, I grew up with five brothers and 107 00:07:13,520 --> 00:07:15,960 Speaker 1: no cell phones, and there were a lot of emergencies 108 00:07:16,000 --> 00:07:19,640 Speaker 1: and we're all still alive. You know you can put 109 00:07:19,640 --> 00:07:23,520 Speaker 1: your phone away, and you should put your phone away. Now. 110 00:07:23,480 --> 00:07:25,080 Speaker 1: I know many of you are saying, well, just leave 111 00:07:25,080 --> 00:07:28,800 Speaker 1: it in my pocket, but I won't go to it. Um, 112 00:07:28,800 --> 00:07:31,360 Speaker 1: It's it's different. Go for a walk with your phone 113 00:07:31,400 --> 00:07:33,680 Speaker 1: in your pocket. Go for a walk with one out 114 00:07:33,720 --> 00:07:37,000 Speaker 1: of your pocket. Just the mere fact that you have 115 00:07:37,080 --> 00:07:39,160 Speaker 1: it in your pocket and you're fighting the urge to 116 00:07:39,280 --> 00:07:42,600 Speaker 1: look at it is diminishing the value of your walk. 117 00:07:45,160 --> 00:07:51,120 Speaker 1: Technology has done amazing things in in in fitness, in wellness. 118 00:07:51,520 --> 00:07:54,280 Speaker 1: It's also done some pretty negative things, I would argue, 119 00:07:54,800 --> 00:07:57,720 Speaker 1: So go for your walk. If you can start your 120 00:07:57,800 --> 00:08:01,280 Speaker 1: day with that, awesome, does not matter. Does not matter. 121 00:08:01,600 --> 00:08:04,480 Speaker 1: Been doing a lot of reading into timing of exercise. 122 00:08:05,120 --> 00:08:08,760 Speaker 1: Was just reading an article or research paper on cancer 123 00:08:09,000 --> 00:08:12,400 Speaker 1: and potentially time of day and exercise connected. But you know, 124 00:08:12,480 --> 00:08:16,559 Speaker 1: if you've listened to my shows, I'm a firm believer 125 00:08:16,600 --> 00:08:18,720 Speaker 1: and just do it. I will give you the science 126 00:08:18,720 --> 00:08:21,120 Speaker 1: and if we can make it a little better by 127 00:08:21,200 --> 00:08:25,320 Speaker 1: doing things in more specific ways, awesome. But if I 128 00:08:25,360 --> 00:08:27,480 Speaker 1: told you that, you know the best time to exercise 129 00:08:27,520 --> 00:08:30,480 Speaker 1: was seven thirty two in the evening. Most of us 130 00:08:30,600 --> 00:08:32,840 Speaker 1: wouldn't be able to do that on a consistent basis, 131 00:08:33,640 --> 00:08:37,679 Speaker 1: all right, So walk if you can start your day 132 00:08:37,720 --> 00:08:42,520 Speaker 1: that way. If you have pets like myself, there's killing 133 00:08:42,520 --> 00:08:45,520 Speaker 1: two birds with one stone in two ways. Number One, 134 00:08:46,000 --> 00:08:50,040 Speaker 1: they got to get outside too, right. Number Two, research 135 00:08:50,200 --> 00:08:54,440 Speaker 1: shows that having the pet and and engaging with the 136 00:08:54,440 --> 00:08:58,559 Speaker 1: pet is beneficial to our health as well, mental health, 137 00:08:58,679 --> 00:09:03,520 Speaker 1: physical health as well, all right. And finally, it's a 138 00:09:03,600 --> 00:09:05,280 Speaker 1: great way for me to start my day and for 139 00:09:05,360 --> 00:09:07,640 Speaker 1: you to start your day. And you're planning out, you're thinking, 140 00:09:07,679 --> 00:09:11,440 Speaker 1: what do I need to do, clearing your head. It's 141 00:09:11,559 --> 00:09:17,080 Speaker 1: your time. It's your time, all right. Number two, and 142 00:09:17,120 --> 00:09:22,800 Speaker 1: it's connected to number one. Get your vitamin D from sunlight, 143 00:09:23,120 --> 00:09:29,720 Speaker 1: get out into the sun. Counterintuitive to skin cancer, and 144 00:09:29,840 --> 00:09:33,000 Speaker 1: you know the negative benefits of the sun. But what 145 00:09:33,040 --> 00:09:35,800 Speaker 1: we're finding now and the research is showing that people 146 00:09:35,920 --> 00:09:40,120 Speaker 1: have taken that skin cancer and it's obviously an issue 147 00:09:40,120 --> 00:09:43,480 Speaker 1: and you need to be very cognizant of that. But 148 00:09:44,559 --> 00:09:46,920 Speaker 1: research is showing is we may have gotten the message 149 00:09:47,200 --> 00:09:50,800 Speaker 1: too well. In other words, people are not getting enough sunlight, 150 00:09:50,880 --> 00:09:53,760 Speaker 1: not getting enough vitamin D. And what are the benefits 151 00:09:53,840 --> 00:09:57,320 Speaker 1: of vitamin D it's it's called the the sunshine vitamin 152 00:09:57,400 --> 00:10:00,960 Speaker 1: for that very reason. It's produced by your skin in 153 00:10:01,000 --> 00:10:05,840 Speaker 1: response to sunlight produced naturally. All right, what does it 154 00:10:05,880 --> 00:10:08,840 Speaker 1: do well? It helps regulate the absorption of things like 155 00:10:08,880 --> 00:10:12,559 Speaker 1: calcium and phosphorus. It helps with the growth and development 156 00:10:12,640 --> 00:10:16,080 Speaker 1: of your bones and your teeth, and finally, very important 157 00:10:16,160 --> 00:10:20,000 Speaker 1: at a time like now, helps to maintain and improve 158 00:10:20,320 --> 00:10:26,360 Speaker 1: your normal immune system function and helps prevent and build 159 00:10:26,360 --> 00:10:31,719 Speaker 1: resistance against certain diseases. We need to be outside, you know, 160 00:10:31,880 --> 00:10:34,080 Speaker 1: do a whole show, I believe, you know. And there's 161 00:10:34,120 --> 00:10:37,200 Speaker 1: research into you know, air conditioning and Heatlet you know, 162 00:10:37,280 --> 00:10:41,840 Speaker 1: we evolved and our immune systems get stronger when they're 163 00:10:41,840 --> 00:10:43,960 Speaker 1: exposed to the elements. Now, that doesn't mean you have 164 00:10:44,000 --> 00:10:45,880 Speaker 1: to go outside and freeze. And I'm not a big 165 00:10:45,920 --> 00:10:48,600 Speaker 1: fan of the ice baths and things things like that. 166 00:10:49,200 --> 00:10:52,800 Speaker 1: Topic for another show. But sunlight vitamin D it's free. 167 00:10:54,280 --> 00:10:56,320 Speaker 1: You don't have to buy the vitamin D when you 168 00:10:56,320 --> 00:11:01,320 Speaker 1: go out into the sunlight. It's free. And we just 169 00:11:01,760 --> 00:11:03,960 Speaker 1: we're starting to make those connections. And again you're gonna 170 00:11:03,960 --> 00:11:06,199 Speaker 1: see how I said two or three. Some of these 171 00:11:06,240 --> 00:11:08,959 Speaker 1: things you can connect more than that, you can put 172 00:11:08,960 --> 00:11:12,720 Speaker 1: them all into play at the same time. All right, 173 00:11:12,840 --> 00:11:15,920 Speaker 1: So start your walk, Start your day with a walk, 174 00:11:16,360 --> 00:11:19,120 Speaker 1: get out in the sunlight, so you're getting your vitamin 175 00:11:19,200 --> 00:11:25,040 Speaker 1: D and you're getting all those benefits of walking. And finally, 176 00:11:25,160 --> 00:11:29,200 Speaker 1: I don't know about you, but I'm someone who I 177 00:11:29,200 --> 00:11:33,520 Speaker 1: don't know if it's diagnosed seasonal affect disorder disorder. Right sad. 178 00:11:34,559 --> 00:11:39,079 Speaker 1: Sunlight's really good for us, Darkness not so good. Amazing 179 00:11:39,120 --> 00:11:42,559 Speaker 1: class I'm taking now part of the Harvard Extension School 180 00:11:43,080 --> 00:11:46,920 Speaker 1: Certificate and Human Behavior. So excited to be studying again 181 00:11:47,040 --> 00:11:51,640 Speaker 1: officially and the classes Brain and behavior in the extremes, 182 00:11:52,440 --> 00:11:56,880 Speaker 1: and we're studying sleep deprivation and darkness and circadian rhythms. 183 00:11:57,120 --> 00:12:00,360 Speaker 1: We need sunlight. Being stuck in your house in the 184 00:12:00,440 --> 00:12:04,480 Speaker 1: darkness not good, not good. And again in COVID times, 185 00:12:05,040 --> 00:12:07,640 Speaker 1: we need more than ever to go outside and go 186 00:12:07,679 --> 00:12:11,480 Speaker 1: for a walk to get our sunlight and our vitamin D. 187 00:12:13,640 --> 00:12:20,240 Speaker 1: Number three, all connected, Connect with friends, Connect with friends. 188 00:12:21,440 --> 00:12:24,040 Speaker 1: I know I'm boring those of you who are frequent 189 00:12:24,080 --> 00:12:27,920 Speaker 1: listeners of the show with references to the Blue zones, 190 00:12:27,960 --> 00:12:31,000 Speaker 1: but for a reason to find you know they're there. 191 00:12:31,800 --> 00:12:38,760 Speaker 1: Certain books and concepts that just really clarify for me, 192 00:12:39,559 --> 00:12:42,120 Speaker 1: what we need to do based on science, based on 193 00:12:42,640 --> 00:12:46,040 Speaker 1: looking at actual uh not only studies, but but people 194 00:12:46,360 --> 00:12:50,160 Speaker 1: and groups of people and over time, and the connections 195 00:12:50,200 --> 00:12:54,319 Speaker 1: that that people who live along time have in common, 196 00:12:54,760 --> 00:12:57,920 Speaker 1: and one of those are social connections. They are so 197 00:12:58,000 --> 00:13:02,440 Speaker 1: important for us, and in COVID times we are experiencing 198 00:13:02,480 --> 00:13:07,200 Speaker 1: the negative aspects of that. I truly believe you know, 199 00:13:07,400 --> 00:13:12,000 Speaker 1: the not the only one obviously, but the negative aspects 200 00:13:12,120 --> 00:13:15,560 Speaker 1: of this isolation, the COVID lockdown is really not good 201 00:13:15,559 --> 00:13:17,760 Speaker 1: for us in so many ways. So we need to connect. 202 00:13:18,360 --> 00:13:21,160 Speaker 1: We need to connect. You need to connect. And this 203 00:13:21,240 --> 00:13:25,360 Speaker 1: is one of my, you know, weaknesses. I am a 204 00:13:25,360 --> 00:13:28,320 Speaker 1: solitary person. I love going out for my workouts by myself. 205 00:13:28,360 --> 00:13:30,880 Speaker 1: I am you know. I grew up in a big family, 206 00:13:30,920 --> 00:13:36,080 Speaker 1: so my time is valuable to my my alone time. 207 00:13:36,400 --> 00:13:39,280 Speaker 1: So I need to work on this and and connect 208 00:13:39,320 --> 00:13:45,040 Speaker 1: more with people. And that's not texting. Connect whatever way 209 00:13:45,120 --> 00:13:48,560 Speaker 1: you can, and yes technology can be one of those ways. 210 00:13:48,600 --> 00:13:52,320 Speaker 1: But nothing beats in person. Nothing beats in person. So 211 00:13:52,400 --> 00:13:54,760 Speaker 1: let's start to connect. The first three I just gave you. 212 00:13:55,000 --> 00:13:59,280 Speaker 1: What if you went for a walk with your dog 213 00:14:00,400 --> 00:14:03,800 Speaker 1: and a person or people and got your sunlight. Now 214 00:14:03,840 --> 00:14:07,080 Speaker 1: we can connect all three. You can do the first three. 215 00:14:08,520 --> 00:14:11,560 Speaker 1: I just gave you all at the same time. Now, 216 00:14:11,720 --> 00:14:15,280 Speaker 1: I do want to say that I personally love that 217 00:14:15,360 --> 00:14:18,319 Speaker 1: to be my time, that walk in the morning. Yes, 218 00:14:18,360 --> 00:14:20,320 Speaker 1: I'm with my dogs, but that's it. And even if 219 00:14:20,320 --> 00:14:22,720 Speaker 1: we come across other people in the woods, you give 220 00:14:22,760 --> 00:14:28,040 Speaker 1: them that, you know, uh, friendly hello, maybe a couple 221 00:14:28,040 --> 00:14:30,080 Speaker 1: of seconds, but then we're moving on because I want 222 00:14:30,120 --> 00:14:33,280 Speaker 1: that to be my time. But you can make those 223 00:14:33,320 --> 00:14:38,560 Speaker 1: connections in your exercise, in your walk while you're getting 224 00:14:38,640 --> 00:14:45,520 Speaker 1: your sunlight as well. Quick study social title is Social 225 00:14:45,760 --> 00:14:50,400 Speaker 1: Relationships and Physiological Determinants of Longevity across the human lifespan. 226 00:14:50,720 --> 00:14:54,280 Speaker 1: This was in Proceedings of the National Academy of Sciences 227 00:14:54,560 --> 00:14:58,680 Speaker 1: two thousand sixteen UH done research by people at the 228 00:14:58,800 --> 00:15:01,960 Speaker 1: University of North carol Lina at Chapel Hill. It drew 229 00:15:02,000 --> 00:15:05,840 Speaker 1: on data from four nationally representative surveys of the US 230 00:15:05,960 --> 00:15:10,680 Speaker 1: population and what were the takeaways The findings Social isolation 231 00:15:11,160 --> 00:15:16,840 Speaker 1: increased risk of inflammation by the same amount as physical inactivity, 232 00:15:16,880 --> 00:15:23,880 Speaker 1: while social integration protected against abdominal obesity. Like I got 233 00:15:23,880 --> 00:15:28,239 Speaker 1: to do much more on this obviously on on fitness disrupted, 234 00:15:28,440 --> 00:15:30,080 Speaker 1: But I wanted to throw that out there. So so 235 00:15:30,120 --> 00:15:34,120 Speaker 1: not only is it good for you know, uh, your 236 00:15:34,200 --> 00:15:38,600 Speaker 1: mood and other things like that, research is showing inflammation, 237 00:15:39,000 --> 00:15:43,240 Speaker 1: abdominal obesity, and finally that aging adults live longer if 238 00:15:43,280 --> 00:15:46,800 Speaker 1: they have more social connections, again one of the takeaways 239 00:15:46,840 --> 00:15:49,960 Speaker 1: of the blue zones. But I just wanted to throw 240 00:15:49,960 --> 00:15:51,560 Speaker 1: that one in there really quickly to show you that 241 00:15:51,640 --> 00:15:55,040 Speaker 1: not only are their cognitive benefits and mood and depression 242 00:15:55,640 --> 00:15:58,680 Speaker 1: and things like that when it comes to social connections, 243 00:15:59,280 --> 00:16:04,120 Speaker 1: but there's also is theological responses and positive benefits. And 244 00:16:04,240 --> 00:16:09,440 Speaker 1: that is the incredible brain body connection, which is why 245 00:16:09,520 --> 00:16:12,000 Speaker 1: I love what I do and why I continue to 246 00:16:12,040 --> 00:16:18,240 Speaker 1: study the psychology of exercise, because we are connected in 247 00:16:18,320 --> 00:16:21,560 Speaker 1: that way, and you really need to embrace that. You know, 248 00:16:22,040 --> 00:16:25,520 Speaker 1: what goes on in the head completely affects the body. 249 00:16:25,680 --> 00:16:30,480 Speaker 1: Um and that leads perfectly to number four meditate. Now, 250 00:16:30,520 --> 00:16:34,320 Speaker 1: I know, as I say that I have a tough time. 251 00:16:34,520 --> 00:16:37,280 Speaker 1: I have a tough time with the social connections. I 252 00:16:37,320 --> 00:16:40,000 Speaker 1: have a tough time with sleep, getting enough sleep that's 253 00:16:40,000 --> 00:16:42,120 Speaker 1: gonna come up. And I also have a tough time 254 00:16:42,120 --> 00:16:47,760 Speaker 1: with meditation. But but when you take my excessive moderation approach, 255 00:16:48,600 --> 00:16:53,400 Speaker 1: it is exponentially easier, and it should be. In other words, 256 00:16:53,560 --> 00:16:55,800 Speaker 1: you don't have to meditate for a half hour if 257 00:16:55,840 --> 00:16:58,600 Speaker 1: you want to awesome, I want to meditate for an hour, 258 00:16:59,120 --> 00:17:06,600 Speaker 1: be my guest. Five minutes, ten minutes, two minutes. Minutes 259 00:17:07,240 --> 00:17:10,880 Speaker 1: matter when it comes to exercise, when it comes to meditation, 260 00:17:11,240 --> 00:17:13,959 Speaker 1: when it comes to everything we do. When you do 261 00:17:14,040 --> 00:17:20,440 Speaker 1: a few minutes of everything rather than a lot or 262 00:17:20,480 --> 00:17:23,160 Speaker 1: a little bit of something a lot. See now I'm 263 00:17:23,160 --> 00:17:27,840 Speaker 1: getting confused. I had it. I've been saying this for 264 00:17:27,960 --> 00:17:30,160 Speaker 1: years and it's still. You don't want to just do 265 00:17:30,480 --> 00:17:34,199 Speaker 1: one thing, you know, like your exercise at New Year's 266 00:17:34,240 --> 00:17:35,840 Speaker 1: for a short amount of time, do a lot at 267 00:17:35,880 --> 00:17:38,600 Speaker 1: one time. No, you want to do a little bit 268 00:17:39,080 --> 00:17:44,560 Speaker 1: of many things frequently, and that includes meditation. And let 269 00:17:44,560 --> 00:17:47,960 Speaker 1: me tie it back. Yes, you know there's so many 270 00:17:47,960 --> 00:17:50,000 Speaker 1: different ways to meditate. Will I have yet to do 271 00:17:50,000 --> 00:17:51,560 Speaker 1: a show on this. I will do what I promise 272 00:17:51,600 --> 00:17:56,480 Speaker 1: because it's so important. I have done the psychological training, 273 00:17:56,480 --> 00:18:00,800 Speaker 1: the meditation very frequently over the years with my it's performance. 274 00:18:00,800 --> 00:18:04,080 Speaker 1: So I did do the show on self talk and visualization, 275 00:18:04,359 --> 00:18:07,159 Speaker 1: and that can be part of your meditation. If you 276 00:18:07,200 --> 00:18:12,399 Speaker 1: are someone who is competing in anything, or you're a performer, 277 00:18:12,680 --> 00:18:16,520 Speaker 1: you know, um, you play an instrument, anything like that. 278 00:18:17,359 --> 00:18:22,280 Speaker 1: Mental training is a huge part of that of improvement, 279 00:18:22,600 --> 00:18:25,439 Speaker 1: of being as good as possible. But when you go 280 00:18:25,520 --> 00:18:27,880 Speaker 1: on your walks, that is also my time to meditate, 281 00:18:28,080 --> 00:18:29,479 Speaker 1: which is why I want to be in the woods 282 00:18:29,480 --> 00:18:32,199 Speaker 1: and I want to be alone, and that is a 283 00:18:32,240 --> 00:18:37,240 Speaker 1: form of meditation for me. Running is moving meditation for me. 284 00:18:37,840 --> 00:18:40,040 Speaker 1: So now you can see how you connect these things 285 00:18:40,640 --> 00:18:42,679 Speaker 1: and you can get the benefits of so many of 286 00:18:42,720 --> 00:18:48,600 Speaker 1: these free things at the same time. So yes, if 287 00:18:48,600 --> 00:18:51,600 Speaker 1: you can also take three minutes, four minutes, five minutes 288 00:18:52,400 --> 00:18:55,240 Speaker 1: once a day, ideally you know, a couple of times 289 00:18:55,240 --> 00:18:57,879 Speaker 1: a week to get started. Like anything else, you're not 290 00:18:57,920 --> 00:19:00,560 Speaker 1: going to be perfect, and it shouldn't be RESTful. Any 291 00:19:00,640 --> 00:19:02,600 Speaker 1: of these points, by the way, should not be stressful. 292 00:19:02,920 --> 00:19:04,720 Speaker 1: You're not gonna do all of them at the same time. 293 00:19:04,760 --> 00:19:09,080 Speaker 1: Every day you mix them in, you start to work 294 00:19:09,119 --> 00:19:13,480 Speaker 1: on them, and when you do a little bit frequently, 295 00:19:13,720 --> 00:19:17,760 Speaker 1: that is when success just starts to take off. So 296 00:19:18,400 --> 00:19:21,480 Speaker 1: minutes matter. And if it's you sitting you know, in 297 00:19:21,480 --> 00:19:25,879 Speaker 1: a quiet spot, you know, after work, whenever you have 298 00:19:26,160 --> 00:19:30,960 Speaker 1: time to sit dark, place quiet, and it can be 299 00:19:31,000 --> 00:19:35,440 Speaker 1: positive affirmations, it can be just clearing your mind whatever 300 00:19:35,560 --> 00:19:38,119 Speaker 1: you need to do. I love the positive affirmations. I 301 00:19:38,160 --> 00:19:44,959 Speaker 1: also love visualizing my goals. So clearing your mind taking 302 00:19:45,000 --> 00:19:51,200 Speaker 1: a few minutes, you know, once a day. Again, you 303 00:19:51,200 --> 00:19:53,399 Speaker 1: can do it a little more frequently if you want. 304 00:19:54,600 --> 00:19:59,000 Speaker 1: But it is just clearing your head, giving your your 305 00:19:59,119 --> 00:20:02,680 Speaker 1: your your mind in time to relax, especially in this 306 00:20:02,880 --> 00:20:07,280 Speaker 1: time of just being overwhelmed with information and you know, 307 00:20:07,960 --> 00:20:14,119 Speaker 1: technology and and just stimulus. Right before bed. Awesome time, 308 00:20:14,680 --> 00:20:17,520 Speaker 1: awesome time to do it. So it doesn't cost anything, 309 00:20:17,880 --> 00:20:21,760 Speaker 1: and it is super valuable. How much too quick? Meta 310 00:20:21,800 --> 00:20:26,800 Speaker 1: analysis studies first one, the Effects of the Transcendental Meditation 311 00:20:26,880 --> 00:20:31,600 Speaker 1: Technique on Trade Anxiety, a meta analysis of randomized controlled trials. 312 00:20:31,920 --> 00:20:34,960 Speaker 1: This was in the Journal of Alternative and Complementary Medicine 313 00:20:35,480 --> 00:20:38,360 Speaker 1: May two, fourteen. They looked at a bunch of these 314 00:20:38,400 --> 00:20:40,400 Speaker 1: meta analysis. Both of these studies looked at a bunch 315 00:20:40,400 --> 00:20:42,960 Speaker 1: of different studies, pulled out the ones they thought worked 316 00:20:43,240 --> 00:20:46,240 Speaker 1: for them the best, were the most reliable, and the 317 00:20:46,280 --> 00:20:50,639 Speaker 1: first one had nearly dred adults who were involved in 318 00:20:50,680 --> 00:20:53,600 Speaker 1: the studies. They looked at and it demonstrated that meditation 319 00:20:53,680 --> 00:20:57,720 Speaker 1: may decrease stress, and it was strongest in individuals with 320 00:20:57,800 --> 00:21:02,000 Speaker 1: the highest level of stress. Now, one really interesting thing 321 00:21:02,040 --> 00:21:06,160 Speaker 1: about these studies on meditation. You know, I would argue, 322 00:21:07,560 --> 00:21:10,720 Speaker 1: listen to studies are what they are, but the findings, 323 00:21:11,280 --> 00:21:16,080 Speaker 1: you know, they they are minimizing the effects to some degree. 324 00:21:16,080 --> 00:21:19,399 Speaker 1: I would say, I'm oversimplifying in a major way. But 325 00:21:19,480 --> 00:21:23,600 Speaker 1: that's the job of these studies is to be very um, 326 00:21:23,640 --> 00:21:25,760 Speaker 1: you know, to really look at the science. But let 327 00:21:25,760 --> 00:21:29,639 Speaker 1: me give you one more Meditative therapies for Reducing anxiety. 328 00:21:29,680 --> 00:21:33,880 Speaker 1: A systematic review and meta analysis of randomized controlled trials. 329 00:21:33,920 --> 00:21:37,119 Speaker 1: This was in Depression and Anxiety June two thousand twelve. 330 00:21:37,440 --> 00:21:39,639 Speaker 1: And this one they looked at over a hundred I'm sorry, 331 00:21:39,680 --> 00:21:43,760 Speaker 1: a thousand abstracts um to start. They wiltled that down 332 00:21:43,800 --> 00:21:47,440 Speaker 1: to two hundred full articles to review and they only 333 00:21:47,520 --> 00:21:51,040 Speaker 1: chose randomized controlled trials for this one. A total of 334 00:21:51,080 --> 00:21:54,000 Speaker 1: thirty six they looked at. In the meta analysis, which 335 00:21:54,000 --> 00:21:59,200 Speaker 1: is roughly about people of the studies reported statistically superior 336 00:21:59,240 --> 00:22:03,120 Speaker 1: outcomes in the meditation group compared to the control when 337 00:22:03,160 --> 00:22:07,000 Speaker 1: it came to reducing anxiety. And give you the the 338 00:22:07,040 --> 00:22:08,919 Speaker 1: takeaway just I love the way they were these, as 339 00:22:08,920 --> 00:22:11,679 Speaker 1: I was saying earlier in my confusing way, this review 340 00:22:11,760 --> 00:22:16,200 Speaker 1: demonstrates some efficacy, some efficacy of meditative therapies in reducing 341 00:22:16,240 --> 00:22:21,400 Speaker 1: anxiety symptoms, which has uh important clinical implications for applying 342 00:22:21,560 --> 00:22:26,080 Speaker 1: meditative techniques in treating anxiety. All right, And they went 343 00:22:26,119 --> 00:22:29,879 Speaker 1: on to say most studies measured only improvement in anxiety symptoms, 344 00:22:30,320 --> 00:22:33,520 Speaker 1: but not anxiety disorders as clinically diagnosed. Okay, I get it, 345 00:22:33,680 --> 00:22:35,919 Speaker 1: and this is what I was saying earlier about you 346 00:22:35,920 --> 00:22:40,320 Speaker 1: know the findings listen, anxiety symptoms. That's pretty great for 347 00:22:40,359 --> 00:22:46,159 Speaker 1: most of us. So meditation another freeway, takes just minutes 348 00:22:46,200 --> 00:22:52,400 Speaker 1: to be extremely beneficial for you to improve. I gotta 349 00:22:52,440 --> 00:22:55,359 Speaker 1: say everything. So this is where everything is connected. And 350 00:22:55,400 --> 00:22:57,280 Speaker 1: as I've said on so many other shows, which drives 351 00:22:57,280 --> 00:23:00,000 Speaker 1: me nuts, is when it's the all or nothing, it's 352 00:23:00,080 --> 00:23:02,119 Speaker 1: the do you do this or that? Is? Its strength, training, error, 353 00:23:02,160 --> 00:23:05,879 Speaker 1: cardio is it? It's everything. It's all connected, and that 354 00:23:06,000 --> 00:23:08,080 Speaker 1: is part of this whole show is to show you 355 00:23:08,119 --> 00:23:12,040 Speaker 1: the connections. You know that exercise leads to eating better, 356 00:23:12,640 --> 00:23:16,200 Speaker 1: and improving your mood leads to exercising and eating better, 357 00:23:16,600 --> 00:23:21,160 Speaker 1: and the order is almost irrelevant. But when you start exercising, 358 00:23:21,440 --> 00:23:22,840 Speaker 1: you know, for a couple of minutes, you feel better 359 00:23:22,840 --> 00:23:26,280 Speaker 1: about yourself, you make better food choices. It's just all connected. 360 00:23:27,240 --> 00:23:30,920 Speaker 1: And that is the fatal flaw with so many articles 361 00:23:30,920 --> 00:23:34,200 Speaker 1: and so many products and people that are out there 362 00:23:34,200 --> 00:23:39,080 Speaker 1: preaching because to get the clicks and to get their 363 00:23:39,200 --> 00:23:41,679 Speaker 1: you know name out there, they choose one. This is 364 00:23:41,680 --> 00:23:44,840 Speaker 1: the be all end all way. No, it's not it. 365 00:23:44,920 --> 00:23:50,680 Speaker 1: Successive modivation. I'm right, Final break, perfect perfect spot one, 366 00:23:50,680 --> 00:23:53,080 Speaker 1: final break. What are we on now? We gotta get 367 00:23:53,119 --> 00:23:55,840 Speaker 1: moving alright. Number five coming up. We're gonna move fast 368 00:23:55,840 --> 00:24:10,280 Speaker 1: through the last handful. Alright, final break, we'll be right back. Yeah, alright, 369 00:24:10,280 --> 00:24:15,679 Speaker 1: talking about free fitness, talking about not inexpensive ways, free 370 00:24:15,680 --> 00:24:22,080 Speaker 1: ways to dramatically improve your mental state and your physical state. 371 00:24:22,680 --> 00:24:28,560 Speaker 1: And you can do them all right away. Uh. Number five, stretch. 372 00:24:29,800 --> 00:24:34,440 Speaker 1: We need to stretch now. So much controversy does it 373 00:24:34,520 --> 00:24:37,359 Speaker 1: improve forformance? Blah blah bla blah blah blah. There's two 374 00:24:37,400 --> 00:24:39,560 Speaker 1: basic things you need to know when it comes to 375 00:24:39,600 --> 00:24:42,919 Speaker 1: your body and stretching. If you move a lot, you know, 376 00:24:42,960 --> 00:24:45,960 Speaker 1: if you're someone like me who runs a lot, and 377 00:24:46,280 --> 00:24:48,760 Speaker 1: does a lot of different things when it comes to movement, 378 00:24:48,960 --> 00:24:52,440 Speaker 1: But your muscles get tight, and if you do, as 379 00:24:52,440 --> 00:24:56,639 Speaker 1: I said earlier, one form predominantly, whether it be biking 380 00:24:56,720 --> 00:24:59,880 Speaker 1: or swimming or running or rowing or walking, whatever it is, 381 00:25:00,480 --> 00:25:04,800 Speaker 1: you're gonna get tight in one specific way. And those 382 00:25:04,880 --> 00:25:08,280 Speaker 1: muscles need to be less tight. They need to move 383 00:25:08,359 --> 00:25:10,640 Speaker 1: through their optimal range of motion. Now, I know there's 384 00:25:10,640 --> 00:25:12,840 Speaker 1: gonna be some fitness people go oh, but the studies say, yeah, 385 00:25:12,920 --> 00:25:15,399 Speaker 1: we're talking about When you look at those studies, it's 386 00:25:15,440 --> 00:25:18,760 Speaker 1: about power production and things like that that have little 387 00:25:18,840 --> 00:25:22,440 Speaker 1: to no bearing on the average person who doesn't want 388 00:25:22,440 --> 00:25:25,000 Speaker 1: to have aches and pains and low back pain and 389 00:25:25,080 --> 00:25:28,320 Speaker 1: shoulder pain and hip pain and knee pain. It is 390 00:25:28,359 --> 00:25:32,040 Speaker 1: better for our bodies to work through their natural optimal 391 00:25:32,400 --> 00:25:35,399 Speaker 1: range of motion. And when certain muscles are tight in 392 00:25:35,480 --> 00:25:38,439 Speaker 1: different ways, the body compensates. You know, as I say that, 393 00:25:38,480 --> 00:25:41,440 Speaker 1: I have yet to do the show on compensation. I've 394 00:25:41,440 --> 00:25:44,760 Speaker 1: talked about it, but sure you can have tight hip 395 00:25:44,800 --> 00:25:48,480 Speaker 1: flexors and then what happens. The body compensates and then 396 00:25:48,520 --> 00:25:50,359 Speaker 1: the pain goes away from where you had it, whether 397 00:25:50,680 --> 00:25:52,600 Speaker 1: you know it was in your hips, and then you go, oh, 398 00:25:52,600 --> 00:25:55,639 Speaker 1: my hips don't hurt anymore. Well, yeah, and then what 399 00:25:55,760 --> 00:26:01,000 Speaker 1: your knees or your shoulders are seemingly unrelated issues pop up, 400 00:26:01,240 --> 00:26:03,800 Speaker 1: but they're not unrelated, is the point. So we need 401 00:26:03,840 --> 00:26:07,920 Speaker 1: to stretch. And that goes for people who are listening 402 00:26:08,000 --> 00:26:11,800 Speaker 1: who move a lot, or the vast majority of people 403 00:26:11,840 --> 00:26:15,720 Speaker 1: who move a little, both caused tight muscles. You go, 404 00:26:15,800 --> 00:26:19,200 Speaker 1: that's total counterintuitive. Sure, but think about it for two seconds. 405 00:26:19,200 --> 00:26:21,560 Speaker 1: As I just said, move a lot. Muscles get tight 406 00:26:22,160 --> 00:26:25,600 Speaker 1: in specific ways. You know, exercise a lot, move a little, 407 00:26:25,680 --> 00:26:30,360 Speaker 1: sit all day. There's just so many people muscles get tight, 408 00:26:31,320 --> 00:26:34,280 Speaker 1: so we need to stretch them. And again, I'm always 409 00:26:34,280 --> 00:26:36,200 Speaker 1: about the great news. The great news is a couple 410 00:26:36,240 --> 00:26:41,080 Speaker 1: of minutes. Now, Ideally you do that stretching after exercise 411 00:26:41,080 --> 00:26:43,040 Speaker 1: when your muscles are warm and your blood flow has 412 00:26:43,080 --> 00:26:45,280 Speaker 1: gone to the muscles and your core temperature is elevated. 413 00:26:45,440 --> 00:26:49,440 Speaker 1: Can't always happen. Can't always happen. So I'm a big 414 00:26:49,480 --> 00:26:53,800 Speaker 1: proponent of I watched the TV at night. I'm still old, 415 00:26:53,840 --> 00:26:55,800 Speaker 1: you know, there's so many people watch it on their 416 00:26:55,800 --> 00:26:57,800 Speaker 1: computers and things. I still have a TV on the wall, 417 00:26:58,040 --> 00:27:00,800 Speaker 1: and that is a great time for me. I flop 418 00:27:00,880 --> 00:27:02,960 Speaker 1: down on the rug with the dogs and I'm gonna 419 00:27:02,960 --> 00:27:04,920 Speaker 1: stretch my lower back. I'm gonna do things like that. 420 00:27:05,960 --> 00:27:09,920 Speaker 1: These tips and topics I'm giving you should and can 421 00:27:09,960 --> 00:27:13,240 Speaker 1: be done throughout the day whenever you can. There's no 422 00:27:13,320 --> 00:27:17,000 Speaker 1: optimal time. In my opinion, what matters most is that 423 00:27:17,040 --> 00:27:19,359 Speaker 1: you do it. So when it comes to stretching a 424 00:27:19,440 --> 00:27:25,719 Speaker 1: lower back, you know leg muscles, shoulders, simple full body 425 00:27:26,480 --> 00:27:30,159 Speaker 1: UH stretch routines that if you do ten to thirty 426 00:27:30,200 --> 00:27:37,600 Speaker 1: seconds per major muscle group, huge cost nothing. I'm gonna 427 00:27:37,600 --> 00:27:39,960 Speaker 1: connect it in a second to something else, but it 428 00:27:39,960 --> 00:27:44,920 Speaker 1: costs nothing. We need to stretch, and just like so 429 00:27:45,040 --> 00:27:47,480 Speaker 1: many other things, when it comes to exercise, you say, 430 00:27:47,480 --> 00:27:50,480 Speaker 1: what do I do. I'm gonna get to that. But 431 00:27:51,160 --> 00:27:54,359 Speaker 1: most of you know some basic stretches. Many of you 432 00:27:54,440 --> 00:27:57,320 Speaker 1: have already been to physical therapy and unfortunately and been 433 00:27:57,320 --> 00:28:03,520 Speaker 1: told what to do. Do them proactively. Where is your 434 00:28:04,200 --> 00:28:08,040 Speaker 1: you know, paint, where are those aches and pains? And 435 00:28:08,560 --> 00:28:11,679 Speaker 1: to wrap this one up, even when you don't have 436 00:28:11,720 --> 00:28:14,360 Speaker 1: the aches and paints, that is when PREHB you need 437 00:28:14,440 --> 00:28:17,680 Speaker 1: to not only strengthen your muscles when you know they're 438 00:28:17,720 --> 00:28:20,360 Speaker 1: not a problem, but you need to stretch them when 439 00:28:20,359 --> 00:28:24,080 Speaker 1: they're not a problem, so what so they don't become problems. 440 00:28:24,600 --> 00:28:28,080 Speaker 1: And this is maintenance. This is taking your car periodically 441 00:28:28,160 --> 00:28:32,119 Speaker 1: to get serviced. You are servicing your muscles and your 442 00:28:32,200 --> 00:28:37,040 Speaker 1: musculo skeletal system throughout the day. Short little bursts and 443 00:28:37,119 --> 00:28:41,680 Speaker 1: stretching should be a part of that, all right. Number six, 444 00:28:41,840 --> 00:28:44,880 Speaker 1: one of my favorites. Take a nap. So I'm bad 445 00:28:44,960 --> 00:28:48,280 Speaker 1: at sleeping at night, go to bed late, get up early. 446 00:28:48,840 --> 00:28:52,800 Speaker 1: But I have an office, I have a studio, I 447 00:28:52,880 --> 00:28:55,760 Speaker 1: take naps. They're frequently. I also take naps. You want 448 00:28:55,760 --> 00:28:58,520 Speaker 1: to share. My kids are playing sports now, they have 449 00:28:58,600 --> 00:29:01,840 Speaker 1: to get to the event early. I've been known to 450 00:29:01,920 --> 00:29:03,640 Speaker 1: take many a nap in the back of the truck. 451 00:29:04,320 --> 00:29:06,400 Speaker 1: All right, And there's studies gonna get to it in 452 00:29:06,440 --> 00:29:09,560 Speaker 1: two seconds that show there's benefits. Now one of the 453 00:29:09,600 --> 00:29:11,400 Speaker 1: major things. My wife is one of the people who 454 00:29:11,480 --> 00:29:14,200 Speaker 1: she feels it's she feels guilty taken a nap sign 455 00:29:14,240 --> 00:29:18,280 Speaker 1: a weakness to her. Tough woman. She needs naps too, 456 00:29:18,920 --> 00:29:24,600 Speaker 1: So we need sleep. Study show research shows approximately of 457 00:29:24,600 --> 00:29:29,040 Speaker 1: people avoid naps. We would be better off having them 458 00:29:29,560 --> 00:29:34,840 Speaker 1: and taking them. Sleep is when we repair, rebuild, not 459 00:29:35,000 --> 00:29:38,080 Speaker 1: just physically, but mentally as well obviously, and you start 460 00:29:38,120 --> 00:29:41,320 Speaker 1: to see how all of this stuff is connected mentally 461 00:29:41,360 --> 00:29:45,160 Speaker 1: and physically. There are not two separate, you know, parts 462 00:29:45,160 --> 00:29:47,400 Speaker 1: to our body. When it comes to to those two 463 00:29:47,480 --> 00:29:53,400 Speaker 1: aspects of our body, they are so connected. And sleep 464 00:29:53,440 --> 00:29:58,120 Speaker 1: is important. So what I do in my office is say, hey, Siri, 465 00:29:58,200 --> 00:30:02,280 Speaker 1: wake me up in twenty five minutes, and I've taken that. 466 00:30:03,000 --> 00:30:06,120 Speaker 1: If I'm in the car before you know, hockey tournament, game, whatever, 467 00:30:06,560 --> 00:30:08,600 Speaker 1: kid's got to be there forty five an hour before. 468 00:30:09,480 --> 00:30:12,640 Speaker 1: Sometimes I go for a run, sometimes I read. Sometimes 469 00:30:12,680 --> 00:30:15,800 Speaker 1: I've taken nap, So I know many people say I 470 00:30:15,840 --> 00:30:18,520 Speaker 1: don't have time. Research shows doesn't have to be a 471 00:30:18,560 --> 00:30:22,200 Speaker 1: long ten minutes, twenty minutes. Actually the research does show 472 00:30:22,680 --> 00:30:25,760 Speaker 1: you don't want it to be too long. Still debate 473 00:30:25,840 --> 00:30:34,200 Speaker 1: is too optimal duration. But naps recharging your batteries and 474 00:30:34,400 --> 00:30:40,160 Speaker 1: different for everybody, but it's free, it works, wonders, and 475 00:30:41,160 --> 00:30:44,760 Speaker 1: that goes for you know, helping reduce fatigue, obviously, increase 476 00:30:44,800 --> 00:30:49,400 Speaker 1: your alertness, improve your mood, uh and improve your performance. 477 00:30:49,520 --> 00:30:55,360 Speaker 1: So the studies show quicker reaction time, better memory. So 478 00:30:55,400 --> 00:30:58,920 Speaker 1: we need that sleep. And back to this amazing class 479 00:30:58,920 --> 00:31:03,560 Speaker 1: I'm taking right now. We just we are studying sleep deprivation. 480 00:31:03,760 --> 00:31:05,920 Speaker 1: It's really not good for us. It made me feel 481 00:31:05,920 --> 00:31:08,920 Speaker 1: really guilty about my lack of sleep, and I'm working 482 00:31:08,960 --> 00:31:13,200 Speaker 1: on it. We're all experiments of one, you know. I 483 00:31:13,280 --> 00:31:16,520 Speaker 1: know where my weak links are and I'm constantly trying 484 00:31:16,520 --> 00:31:18,920 Speaker 1: to improve them and sleep as one of them, and 485 00:31:19,040 --> 00:31:22,520 Speaker 1: naps is one of my ways to help that out. 486 00:31:23,360 --> 00:31:26,960 Speaker 1: That's again when we recover, when we get stronger, and 487 00:31:27,080 --> 00:31:31,240 Speaker 1: we need to sleep. To two studies quick studies, association 488 00:31:31,280 --> 00:31:35,680 Speaker 1: of napping with incident cardiovascular events in a prospective cohort study. 489 00:31:35,800 --> 00:31:39,400 Speaker 1: This was in Heart two. This was just one that 490 00:31:39,560 --> 00:31:44,520 Speaker 1: actually connected heart issues with lack of sleep. Almost thirty 491 00:31:44,560 --> 00:31:48,560 Speaker 1: five hundred subjects of a Swiss population with no history 492 00:31:48,560 --> 00:31:52,840 Speaker 1: of cardiovascular disease recorded and reported their not frequency and 493 00:31:52,920 --> 00:31:55,640 Speaker 1: daily napturation over a week. And then they were followed 494 00:31:55,720 --> 00:31:58,800 Speaker 1: up for a little over five years. And what did 495 00:31:58,800 --> 00:32:02,240 Speaker 1: they find one fifty five fatal and non fatal events. 496 00:32:02,800 --> 00:32:06,880 Speaker 1: And the takeaway was they observed a significantly lower risk 497 00:32:06,960 --> 00:32:09,800 Speaker 1: for subjects who napped one to two times a week 498 00:32:10,240 --> 00:32:14,600 Speaker 1: for developing a cardiovascular event compared with a non napping subject. Now, 499 00:32:14,600 --> 00:32:16,520 Speaker 1: this is one of those studies you know I should 500 00:32:16,600 --> 00:32:18,800 Speaker 1: go deeper into and we can look at it. Here's 501 00:32:18,840 --> 00:32:22,920 Speaker 1: the bottom line, the benefits we need to sleep, and 502 00:32:22,960 --> 00:32:27,880 Speaker 1: this is one that shows potentially beneficial heart effects and 503 00:32:28,280 --> 00:32:32,280 Speaker 1: protective heart effects. Awesome, we're gonna look at all those things. 504 00:32:32,320 --> 00:32:33,600 Speaker 1: I want to throw out all of these type of 505 00:32:33,640 --> 00:32:35,920 Speaker 1: studies to you and we'll see what happens over time 506 00:32:35,920 --> 00:32:38,800 Speaker 1: with more research. And the second study the economic This 507 00:32:38,800 --> 00:32:41,760 Speaker 1: one's really interesting. It's a paper the economic consequences of 508 00:32:41,800 --> 00:32:44,960 Speaker 1: increasing Sleep among the Urban Poor. And this was new 509 00:32:45,000 --> 00:32:50,240 Speaker 1: research from two m I T economists just in January, 510 00:32:50,400 --> 00:32:54,560 Speaker 1: and the research took place from October to April two 511 00:32:54,560 --> 00:32:58,360 Speaker 1: thousand nineteen, and it involved splitting four hundred and fifty 512 00:32:58,360 --> 00:33:02,520 Speaker 1: two low income workers in India into three groups. Real simple, 513 00:33:02,640 --> 00:33:06,120 Speaker 1: those who receive treatments to increase their nighttime sleep they 514 00:33:06,120 --> 00:33:08,320 Speaker 1: weren't sleeping very well at night. And then there was 515 00:33:08,320 --> 00:33:10,800 Speaker 1: a group that was given the opportunity to nap at 516 00:33:10,800 --> 00:33:15,240 Speaker 1: their workplace, and then a control group. Simple takeaway. The 517 00:33:15,360 --> 00:33:19,440 Speaker 1: nap treatment group increased productivity in their day basically in 518 00:33:19,480 --> 00:33:23,800 Speaker 1: their job, They increase their psychological well being, and they 519 00:33:23,880 --> 00:33:30,400 Speaker 1: increased their patients and attention. So napping group increased productivity, 520 00:33:30,640 --> 00:33:34,000 Speaker 1: psychological well being, patients and attention. This is one of 521 00:33:34,000 --> 00:33:35,480 Speaker 1: those common sense things that I know many of you 522 00:33:35,520 --> 00:33:38,280 Speaker 1: are listening, going makes sense. We need to sleep, Let's 523 00:33:38,320 --> 00:33:44,120 Speaker 1: do it, let's do it right. These everything I'm giving 524 00:33:44,120 --> 00:33:46,920 Speaker 1: you this is probably other than a walk, and your 525 00:33:46,920 --> 00:33:50,160 Speaker 1: walk can be ten twenty minutes. None of these things 526 00:33:50,200 --> 00:33:52,920 Speaker 1: takes a long time, and none of these things costs 527 00:33:52,920 --> 00:33:58,040 Speaker 1: a penny. All right, I am looking and wait, I 528 00:33:58,120 --> 00:34:01,520 Speaker 1: may have misnumbered. It doesn't matter. Let's go to the 529 00:34:01,560 --> 00:34:08,000 Speaker 1: next one. Drink water, all right, drink water. So another 530 00:34:08,040 --> 00:34:11,520 Speaker 1: common sense you go, of course, well, add number four 531 00:34:11,560 --> 00:34:13,000 Speaker 1: to the list of things I need to work on, 532 00:34:13,040 --> 00:34:17,280 Speaker 1: because I've talked about this. I sweat like crazy, and 533 00:34:17,400 --> 00:34:20,160 Speaker 1: I'm constantly trying to get ahead of my water intake. 534 00:34:20,680 --> 00:34:23,479 Speaker 1: It's free. Now. There are so many products out there. 535 00:34:23,760 --> 00:34:26,600 Speaker 1: I am asked, there's a box in my office right now. 536 00:34:27,120 --> 00:34:31,840 Speaker 1: It's some kind of supplement. And I am constantly bombarded 537 00:34:31,880 --> 00:34:34,640 Speaker 1: with companies sending me their newest products. And as I've 538 00:34:34,680 --> 00:34:39,239 Speaker 1: said before, I will only talk about and and you know, 539 00:34:39,520 --> 00:34:42,319 Speaker 1: um promote products that I totally believe in. And there 540 00:34:42,320 --> 00:34:44,239 Speaker 1: are so many products out there that are trying to 541 00:34:44,280 --> 00:34:47,720 Speaker 1: help with our health and loans. Some are good, many 542 00:34:47,719 --> 00:34:52,239 Speaker 1: are not, and many are expensive. Water is free. We 543 00:34:52,320 --> 00:34:56,560 Speaker 1: all need to be adequately hydrated. Simple numbers I've given 544 00:34:56,600 --> 00:35:00,600 Speaker 1: you before, and these are estimations based on new umorous things. 545 00:35:00,600 --> 00:35:03,640 Speaker 1: But it's so helpful. I know for you to got 546 00:35:03,800 --> 00:35:06,920 Speaker 1: to have some kind of guidelines. So basically half your 547 00:35:06,920 --> 00:35:09,000 Speaker 1: body weight in ounces of water per day, that is 548 00:35:09,000 --> 00:35:11,160 Speaker 1: a starting point. That is just to give you so 549 00:35:11,160 --> 00:35:13,120 Speaker 1: so many people who I have no idea. So if 550 00:35:13,120 --> 00:35:16,839 Speaker 1: we weigh a hundred and fifty pounds of water, try 551 00:35:16,880 --> 00:35:19,160 Speaker 1: to spread it out throughout the day. Now, many proponents 552 00:35:19,200 --> 00:35:21,399 Speaker 1: who say you don't need that much water, they'll say, 553 00:35:21,400 --> 00:35:23,319 Speaker 1: well you get it in your fruits and vegetables, which 554 00:35:23,360 --> 00:35:26,000 Speaker 1: is true, and other things, other foods like that, and 555 00:35:26,080 --> 00:35:29,560 Speaker 1: other beverages. But this is free. You know, how many 556 00:35:29,560 --> 00:35:31,759 Speaker 1: times do we How much is our you know, our 557 00:35:31,840 --> 00:35:35,799 Speaker 1: body comprised of water? You know, and and you talk 558 00:35:35,840 --> 00:35:38,880 Speaker 1: about that when you're younger in school, you need water. 559 00:35:39,360 --> 00:35:43,640 Speaker 1: It's free and you don't need to buy. I will 560 00:35:43,680 --> 00:35:47,879 Speaker 1: do a show pretty soon on alkalinity and pH when 561 00:35:47,920 --> 00:35:51,080 Speaker 1: it comes to water. Uh, not getting there now, I'm 562 00:35:51,120 --> 00:35:53,560 Speaker 1: a tap water guy for the most part. Or if 563 00:35:53,600 --> 00:35:56,080 Speaker 1: I buy a bottle of water, I drink it and 564 00:35:56,080 --> 00:35:58,160 Speaker 1: then I refill it till I have to get rid 565 00:35:58,200 --> 00:36:01,640 Speaker 1: of the bottle or lose it, and then I start again. 566 00:36:02,200 --> 00:36:07,440 Speaker 1: So drink water. Two quick studies mild dehydration affects mood 567 00:36:07,560 --> 00:36:10,560 Speaker 1: and healthy young women. This was in the Journal of Nutrition, 568 00:36:10,600 --> 00:36:15,920 Speaker 1: February two thou twelve. All right, and what they found 569 00:36:16,920 --> 00:36:20,920 Speaker 1: just a one point three six percent dehydration and females. 570 00:36:20,960 --> 00:36:24,480 Speaker 1: What did that result in? Degraded mood, increased perception of 571 00:36:24,520 --> 00:36:29,359 Speaker 1: task difficulty, lower concentration, and headache symptoms. So this one, 572 00:36:29,680 --> 00:36:32,280 Speaker 1: the takeaway was that there should be an increased emphasis 573 00:36:32,360 --> 00:36:36,719 Speaker 1: on optimal hydration, especially during and after modest exercise. So 574 00:36:36,960 --> 00:36:42,000 Speaker 1: dehydration affects so many different aspects of our bodies and 575 00:36:42,120 --> 00:36:46,960 Speaker 1: mind connected again, so we need to drink water. You 576 00:36:47,000 --> 00:36:52,719 Speaker 1: don't need to drink expensive water. That's it. I think. 577 00:36:52,920 --> 00:36:55,480 Speaker 1: I think that pretty much sums it up. And you know, 578 00:36:55,520 --> 00:37:00,319 Speaker 1: it's amazing water is more expensive then, so it now 579 00:37:01,960 --> 00:37:06,799 Speaker 1: it's diet soda you can find obviously when it comes 580 00:37:06,800 --> 00:37:11,200 Speaker 1: to waters, and many of the typically priced waters more expensive. 581 00:37:11,320 --> 00:37:14,279 Speaker 1: That should tell you something, all right, but out of 582 00:37:14,280 --> 00:37:20,760 Speaker 1: the tap or you know, whatever way you're getting it, free, free, free, free. Uh. 583 00:37:20,920 --> 00:37:27,600 Speaker 1: Number nine gonna move along here body weight exercises. And 584 00:37:27,640 --> 00:37:30,040 Speaker 1: I may have skipped one, so I think I added 585 00:37:30,040 --> 00:37:33,560 Speaker 1: so maybe ten I've lost count. Uh, it doesn't matter. 586 00:37:33,840 --> 00:37:35,920 Speaker 1: I'm gonna keep it the way it is. Nothing's perfect. 587 00:37:36,040 --> 00:37:40,160 Speaker 1: We all make, you know, uh, mistakes, you know, and 588 00:37:40,400 --> 00:37:43,760 Speaker 1: that's human nature, and we leave them. In my first 589 00:37:44,080 --> 00:37:48,680 Speaker 1: fitness videos, I shot them in real time for many reasons, 590 00:37:48,719 --> 00:37:51,680 Speaker 1: but one was I wanted to keep in the stumbles 591 00:37:51,880 --> 00:37:54,560 Speaker 1: and where I lost my balance and things like that, 592 00:37:54,640 --> 00:37:58,800 Speaker 1: because that's the real world. And to have fitness videos, 593 00:37:58,800 --> 00:38:02,120 Speaker 1: I know I'm digressing. But where it's perfect, then the 594 00:38:02,200 --> 00:38:04,080 Speaker 1: perfect doesn't sweat at all. You know, they don't sweat 595 00:38:04,080 --> 00:38:06,640 Speaker 1: at all because he keeps stopping the cameras and wiping 596 00:38:06,680 --> 00:38:09,279 Speaker 1: them down and changing the clothes and and they're not 597 00:38:09,320 --> 00:38:14,040 Speaker 1: actually doing you know, the movements oftentimes. So my point is, 598 00:38:14,360 --> 00:38:18,879 Speaker 1: in this Instagram world of perfection, make mistakes, and that 599 00:38:19,040 --> 00:38:21,319 Speaker 1: is the way the world works, and that's how you 600 00:38:21,360 --> 00:38:24,760 Speaker 1: get better. All right. So what was I saying? Number 601 00:38:25,440 --> 00:38:30,719 Speaker 1: nine body weight exercises. Anyone who's listened to you know 602 00:38:31,000 --> 00:38:34,080 Speaker 1: a handful of fitness disrupted shows, knows that I am 603 00:38:34,120 --> 00:38:37,360 Speaker 1: a huge proponent of them. Even though I work with 604 00:38:37,400 --> 00:38:39,279 Speaker 1: all of these fitness companies, and even though I have, 605 00:38:39,800 --> 00:38:42,160 Speaker 1: you know, a home gym, and I go to the gym. 606 00:38:42,280 --> 00:38:45,040 Speaker 1: Push ups and planks and squats and lune just cost nothing. 607 00:38:46,040 --> 00:38:48,640 Speaker 1: Burpies cost nothing. I won't do a burpie, but they 608 00:38:48,680 --> 00:38:50,879 Speaker 1: cost nothing, and you can do them, and they will 609 00:38:50,960 --> 00:38:56,080 Speaker 1: will burn a lot of calories. Mountain climbers, boxing, jumping jack's, 610 00:38:56,120 --> 00:39:02,640 Speaker 1: running and play skaters, step ups, infinite number of crunches, 611 00:39:02,760 --> 00:39:08,000 Speaker 1: body weight exercises. You need no equipment to get in 612 00:39:08,120 --> 00:39:10,520 Speaker 1: great shape in the privacy of your own home or 613 00:39:10,600 --> 00:39:15,359 Speaker 1: outside or while you're traveling. And this I'm just gonna 614 00:39:15,360 --> 00:39:17,880 Speaker 1: go right to the next one. I'm gonna call it 615 00:39:17,960 --> 00:39:23,480 Speaker 1: number ten online fitness. Now, I need you to be 616 00:39:23,520 --> 00:39:26,960 Speaker 1: really careful whenever I talk about, you know, doing workouts online, 617 00:39:27,719 --> 00:39:32,319 Speaker 1: please do them. Vet the person you are exercising with, 618 00:39:32,880 --> 00:39:38,360 Speaker 1: and just make sure that they have some you know, knowledge, experience, 619 00:39:39,120 --> 00:39:41,000 Speaker 1: and are not going to get you hurt. I'm just 620 00:39:41,000 --> 00:39:44,719 Speaker 1: gonna leave it real simple for this show. But this 621 00:39:44,760 --> 00:39:48,560 Speaker 1: ties in again killing two birds with one stone meditation. 622 00:39:49,080 --> 00:39:52,520 Speaker 1: You can do that because oftentimes well not so much. 623 00:39:52,520 --> 00:39:54,600 Speaker 1: The meditation, well you can you know, you can listen 624 00:39:54,640 --> 00:39:57,560 Speaker 1: to my wife listens to um, you know, the audio 625 00:39:57,640 --> 00:39:59,480 Speaker 1: meditation things. So that's a great way to do it. 626 00:39:59,719 --> 00:40:03,359 Speaker 1: But it comes to body weight exercises, ab exercises, stretching, 627 00:40:03,719 --> 00:40:05,480 Speaker 1: those things you don't want to do, you can do yoga. 628 00:40:05,800 --> 00:40:09,719 Speaker 1: Combine the body weight and the stretching and the meditation 629 00:40:09,880 --> 00:40:12,759 Speaker 1: and the strengthening. You start to see my point here. 630 00:40:13,280 --> 00:40:16,319 Speaker 1: There is no excuse when it comes to cost. As 631 00:40:16,320 --> 00:40:22,600 Speaker 1: we pull this all together, there isn't. It's motivation, it's 632 00:40:22,640 --> 00:40:30,440 Speaker 1: setting goals, it's embracing excessive moderation. So find the free workouts. 633 00:40:30,480 --> 00:40:33,040 Speaker 1: Everyone is giving it away. I'm in a really horrible 634 00:40:33,040 --> 00:40:35,920 Speaker 1: business when it comes to fitness. People just giving it 635 00:40:35,960 --> 00:40:38,240 Speaker 1: all away. Go on Instagram. Now there are some really 636 00:40:38,239 --> 00:40:41,719 Speaker 1: good people giving workouts away every day, like an hour 637 00:40:43,080 --> 00:40:48,319 Speaker 1: that benefits you. You don't have to pay for it. 638 00:40:49,320 --> 00:40:52,600 Speaker 1: That's incredible. Now, I would argue the ones who ask 639 00:40:52,680 --> 00:40:57,440 Speaker 1: you to pay are generally not always it's oftentimes inversely proportional. 640 00:40:57,520 --> 00:41:01,560 Speaker 1: But when you have to pay in the fitness world, 641 00:41:01,640 --> 00:41:04,400 Speaker 1: for certain people, I should say it's generally worth it, 642 00:41:04,920 --> 00:41:07,759 Speaker 1: but it depends on the person. So it's a little 643 00:41:07,760 --> 00:41:11,200 Speaker 1: more complicated than that. But that leads to the last one. 644 00:41:12,640 --> 00:41:15,239 Speaker 1: Listen to this show. I couldn't leave that one out. 645 00:41:15,320 --> 00:41:18,400 Speaker 1: This is free, This is free, and if I do 646 00:41:18,520 --> 00:41:21,640 Speaker 1: say so myself, there's a lot of good information here, 647 00:41:21,760 --> 00:41:24,279 Speaker 1: and there's a lot of great people, and there's you know, 648 00:41:24,360 --> 00:41:27,640 Speaker 1: from the researchers to the real people to the you know, 649 00:41:28,120 --> 00:41:30,480 Speaker 1: just everyone. I will get on the show, and let 650 00:41:30,480 --> 00:41:34,200 Speaker 1: me say this as we really bring it to a close. 651 00:41:35,040 --> 00:41:37,279 Speaker 1: I as I just said, I'm bombarded not only with 652 00:41:37,320 --> 00:41:42,120 Speaker 1: supplements but products and fit technology and people and they 653 00:41:42,120 --> 00:41:43,600 Speaker 1: want to come on the show. And that's awesome, and 654 00:41:43,600 --> 00:41:45,160 Speaker 1: then I love that's huge part of my show. But 655 00:41:45,200 --> 00:41:48,719 Speaker 1: I'm not going to bring people on. There's some great products, 656 00:41:48,760 --> 00:41:52,200 Speaker 1: were not great products, but interesting technology, I should say, 657 00:41:52,560 --> 00:41:56,000 Speaker 1: but it's either too expensive or too complicated, and it 658 00:41:56,120 --> 00:42:00,640 Speaker 1: just muddies the waters for you. And it's an interesting 659 00:42:00,680 --> 00:42:02,960 Speaker 1: kind of point to make, but I do so because 660 00:42:04,160 --> 00:42:09,279 Speaker 1: it has to be easy and relatively inexpensive, and you 661 00:42:09,360 --> 00:42:12,680 Speaker 1: have to be able to put it into action. So 662 00:42:12,760 --> 00:42:14,920 Speaker 1: a lot of the stuff I love studying it and 663 00:42:14,960 --> 00:42:17,480 Speaker 1: reading up on it, but it's too complicated to really 664 00:42:18,520 --> 00:42:21,960 Speaker 1: work into your life. My point is just it's the 665 00:42:22,000 --> 00:42:25,520 Speaker 1: simple stuff like I just gave you, that isn't so 666 00:42:25,600 --> 00:42:29,360 Speaker 1: simple when it comes to the benefits and the effects. 667 00:42:31,120 --> 00:42:34,400 Speaker 1: And just because something costs a lot of money doesn't 668 00:42:34,440 --> 00:42:36,200 Speaker 1: mean it's the be all end all that goes for 669 00:42:36,239 --> 00:42:40,560 Speaker 1: people and products. But like so, you don't have to 670 00:42:40,600 --> 00:42:43,040 Speaker 1: spend a lot of money to be in the best 671 00:42:43,040 --> 00:42:46,440 Speaker 1: shape of your life. One final time, to bring it 672 00:42:46,480 --> 00:42:49,400 Speaker 1: back the blue zones. Those people who are living to 673 00:42:49,400 --> 00:42:51,399 Speaker 1: be a hundred and three, four or five, six, seven 674 00:42:51,719 --> 00:42:56,799 Speaker 1: nine are generally not going to the gym. They are 675 00:42:57,000 --> 00:43:00,920 Speaker 1: not buying expensive water, they are not fasting. They are 676 00:43:00,920 --> 00:43:05,080 Speaker 1: not Although throw that in if you want, though, that helps. 677 00:43:05,640 --> 00:43:07,279 Speaker 1: We need to take in less colories. I'm not a 678 00:43:07,280 --> 00:43:11,000 Speaker 1: fan of crazy fasting, but that's great. There you go. 679 00:43:11,360 --> 00:43:13,080 Speaker 1: If I missed one because I think I repeated one, 680 00:43:13,640 --> 00:43:16,680 Speaker 1: I can't even remember, we'll throw that in there. Fewer 681 00:43:16,680 --> 00:43:19,440 Speaker 1: calories every now and again. Not a bad idea, and 682 00:43:19,480 --> 00:43:24,920 Speaker 1: that goes for just you know, going. Yeah, fasting is 683 00:43:24,920 --> 00:43:26,719 Speaker 1: something you can throw in there. I'll throw that in. 684 00:43:27,120 --> 00:43:30,839 Speaker 1: I'm not I believe in eating food, but yes, if 685 00:43:30,880 --> 00:43:34,040 Speaker 1: you are trying to decrease calories, lose a couple of pounds, 686 00:43:35,360 --> 00:43:39,120 Speaker 1: going a little longer without eating for for some people, UM, 687 00:43:39,160 --> 00:43:41,120 Speaker 1: not a bad thing to to kind of get you 688 00:43:41,400 --> 00:43:43,640 Speaker 1: jump started at least. All right, But I'm a believer 689 00:43:43,760 --> 00:43:47,240 Speaker 1: in eating food, so let me just reiterate that very strongly. 690 00:43:47,640 --> 00:43:50,279 Speaker 1: I believe we get the nutrients and everything um in 691 00:43:50,280 --> 00:43:53,840 Speaker 1: our foods. But people who taking less calories live longer, 692 00:43:54,000 --> 00:43:56,600 Speaker 1: So you know, find that happy medium, is what I'm 693 00:43:56,719 --> 00:44:03,360 Speaker 1: trying to say. All right, that's it. Free, free, free, free, free, free. 694 00:44:03,560 --> 00:44:05,520 Speaker 1: We go through it one final time. Go for a walk, 695 00:44:05,880 --> 00:44:10,960 Speaker 1: get out in the sun, vitamin D, connect with friends, meditate, 696 00:44:11,040 --> 00:44:15,040 Speaker 1: get your quiet time for yourself, Stretch, take a nap. 697 00:44:15,600 --> 00:44:18,880 Speaker 1: I'm scrolling here, so stretches the one I think I repeated. 698 00:44:19,160 --> 00:44:24,000 Speaker 1: Drink water, do your body weight exercises. Find some great 699 00:44:24,080 --> 00:44:27,440 Speaker 1: free online content for yourself in regards to any of 700 00:44:27,480 --> 00:44:30,120 Speaker 1: the stuff that I gave you, as far as workouts 701 00:44:30,120 --> 00:44:32,759 Speaker 1: and stretching and all that stuff. And listen to the 702 00:44:32,760 --> 00:44:38,440 Speaker 1: show All Free. All will make you healthier, happier, and 703 00:44:38,480 --> 00:44:44,560 Speaker 1: help you live longer. And that's the goal of the show. Enough, see, 704 00:44:44,719 --> 00:44:47,640 Speaker 1: I'm all worked up thank you for listening. If you 705 00:44:47,680 --> 00:44:50,399 Speaker 1: have not yet rated the show, I said every show 706 00:44:50,440 --> 00:44:53,319 Speaker 1: you better. You gotta just just rate it and subscribe 707 00:44:53,800 --> 00:44:56,759 Speaker 1: and reach out to me through tom h Fit at 708 00:44:56,840 --> 00:44:59,600 Speaker 1: Twitter and Instagram tom h Fit. You go to fitness 709 00:44:59,680 --> 00:45:01,879 Speaker 1: disrupt the dot com, reach out to me there as well. 710 00:45:02,280 --> 00:45:06,359 Speaker 1: And I love all comments, suggestions, feedback. Let me know 711 00:45:06,760 --> 00:45:08,680 Speaker 1: if you can review the show where you listen to it, 712 00:45:08,719 --> 00:45:11,080 Speaker 1: that would be greatly appreciated. You know, take a couple 713 00:45:11,080 --> 00:45:13,759 Speaker 1: of minutes, super there's another thing takes a couple of minutes, right, 714 00:45:14,120 --> 00:45:18,319 Speaker 1: That's all you need. And again I I have one 715 00:45:18,360 --> 00:45:20,920 Speaker 1: goal with the show. It's to help you have your 716 00:45:20,920 --> 00:45:23,839 Speaker 1: best life. To weed through the garbage, to weed through 717 00:45:23,840 --> 00:45:26,759 Speaker 1: the nonsense, to take science, to to make sense of 718 00:45:26,800 --> 00:45:29,359 Speaker 1: the science, to whittle it down for you. I will 719 00:45:29,400 --> 00:45:31,520 Speaker 1: read all the studies so you don't have to, and 720 00:45:31,560 --> 00:45:33,560 Speaker 1: we're gonna discuss it, and I'm gonna bring on and 721 00:45:33,600 --> 00:45:35,960 Speaker 1: continue to bring on the best guests, and you're going 722 00:45:36,000 --> 00:45:39,240 Speaker 1: to figure out what exercise you like, what healthy foods 723 00:45:39,239 --> 00:45:41,640 Speaker 1: you like, and it's gonna change over time, and you're 724 00:45:41,640 --> 00:45:44,880 Speaker 1: going to live your best life because we have control 725 00:45:44,960 --> 00:45:47,280 Speaker 1: and you have to believe that That's how I start 726 00:45:47,360 --> 00:45:49,879 Speaker 1: my new book, The micro Workout Plan is saying, first 727 00:45:49,880 --> 00:45:52,640 Speaker 1: and foremost, you have to believe you have control. Genetics 728 00:45:52,680 --> 00:45:55,640 Speaker 1: aren't the be all end all, and how much money 729 00:45:55,640 --> 00:45:57,080 Speaker 1: you have isn't to be all end all? Is this 730 00:45:57,120 --> 00:46:01,040 Speaker 1: whole show should have proven to you. What matters is 731 00:46:01,080 --> 00:46:03,799 Speaker 1: that you control three things. I'm once you move, what 732 00:46:03,880 --> 00:46:07,120 Speaker 1: you put into your mouth, and your attitude, and that's awesome. 733 00:46:07,560 --> 00:46:11,240 Speaker 1: I'm Tom Holland. This is Fitness Disrupted, Believe in yourself. 734 00:46:15,239 --> 00:46:18,799 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 735 00:46:18,880 --> 00:46:21,719 Speaker 1: more podcasts from my heart Radio, visit the i heart 736 00:46:21,800 --> 00:46:25,200 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 737 00:46:25,239 --> 00:46:26,000 Speaker 1: favorite shows.