1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,960 --> 00:00:18,360 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Three 3 00:00:18,440 --> 00:00:23,040 Speaker 1: day food journals. How many of you have been asked 4 00:00:23,040 --> 00:00:28,920 Speaker 1: to keep one by a nutritionist, by your trainer, and 5 00:00:29,000 --> 00:00:33,960 Speaker 1: maybe in today's world it's now apps and different programs 6 00:00:34,000 --> 00:00:37,159 Speaker 1: that you can find on your phone, websites, things like that. 7 00:00:37,200 --> 00:00:43,839 Speaker 1: How many of you I've actually done that. I use 8 00:00:43,960 --> 00:00:46,360 Speaker 1: them for a very short amount of time when I 9 00:00:46,440 --> 00:00:52,000 Speaker 1: was a trainer. You may be asking why, and I 10 00:00:52,080 --> 00:00:57,960 Speaker 1: called them the greatest works of fiction ever written. And 11 00:00:58,000 --> 00:01:00,800 Speaker 1: you may think I'm being overly harsh, but I'm not. 12 00:01:02,760 --> 00:01:06,760 Speaker 1: Two things happen when you are asked to keep a 13 00:01:06,920 --> 00:01:12,040 Speaker 1: three day food journal. If you're being honest, and for 14 00:01:12,080 --> 00:01:14,760 Speaker 1: those of you who have done this, you know exactly 15 00:01:14,800 --> 00:01:19,119 Speaker 1: what I'm going to say. You either change the way 16 00:01:19,160 --> 00:01:25,120 Speaker 1: you eat and eat healthy and or you lie. And 17 00:01:25,200 --> 00:01:28,800 Speaker 1: generally speaking, it is a combination of the two. So, 18 00:01:29,000 --> 00:01:33,039 Speaker 1: while I understand the concept behind keeping a three day 19 00:01:33,040 --> 00:01:35,880 Speaker 1: food journal, it is flawed from the start and it's 20 00:01:36,000 --> 00:01:40,000 Speaker 1: one of the reasons why. On a similar note, so 21 00:01:40,200 --> 00:01:45,560 Speaker 1: much of the nutrition research is flawed. It's because they're 22 00:01:45,600 --> 00:01:50,680 Speaker 1: asking people to tell the truth asking people to remember 23 00:01:51,160 --> 00:01:56,360 Speaker 1: and asking people to remember something that they're not even 24 00:01:56,440 --> 00:02:02,400 Speaker 1: conscious of. Half the time am I talking about? They're 25 00:02:02,400 --> 00:02:05,680 Speaker 1: often referred to, and I do so in my book 26 00:02:05,880 --> 00:02:08,800 Speaker 1: the sports nutrition books. When bike run eat as b 27 00:02:09,040 --> 00:02:13,359 Speaker 1: l t s, not bacon, let us in tomato. This 28 00:02:13,440 --> 00:02:22,280 Speaker 1: is bites, licks and tastes. Bites, licks and tastes. These 29 00:02:22,320 --> 00:02:28,400 Speaker 1: are things that were never once included in those three 30 00:02:28,480 --> 00:02:31,840 Speaker 1: day journals when I asked clients to keep them for 31 00:02:31,880 --> 00:02:33,560 Speaker 1: that short amount of time that I did so till 32 00:02:33,560 --> 00:02:38,959 Speaker 1: I realized it wasn't really worthwhile. Bites, licks and taste 33 00:02:39,040 --> 00:02:43,960 Speaker 1: every single thing that passes by your lips. Mothers know 34 00:02:44,040 --> 00:02:49,120 Speaker 1: exactly what I'm talking about. When you have kids, and 35 00:02:49,200 --> 00:02:54,520 Speaker 1: I was home, flexible schedule, office is close to home, 36 00:02:54,960 --> 00:02:57,840 Speaker 1: wife works, traded off. But I spent a good deal 37 00:02:57,880 --> 00:03:01,440 Speaker 1: of time and still too with my kids when they 38 00:03:01,480 --> 00:03:05,920 Speaker 1: were young, and what inevitably happens bite, slicks and tastes, 39 00:03:06,639 --> 00:03:08,520 Speaker 1: and it continues to kids don't have to be young, 40 00:03:08,560 --> 00:03:11,680 Speaker 1: by the way, and I remember vividly when my kids 41 00:03:11,680 --> 00:03:14,240 Speaker 1: reached that age where it was sad because they weren't 42 00:03:14,280 --> 00:03:17,560 Speaker 1: leaving that extra case of dia behind or that chicken nugget, 43 00:03:17,600 --> 00:03:22,600 Speaker 1: you know what I'm talking about. No client ever, ever, 44 00:03:23,639 --> 00:03:26,560 Speaker 1: hundreds and hundreds and hundreds of clients over the years 45 00:03:26,919 --> 00:03:29,080 Speaker 1: either wrote down or told me. When I would ask 46 00:03:29,600 --> 00:03:36,280 Speaker 1: would you eat yesterday, they didn't say, well, I finished 47 00:03:37,320 --> 00:03:40,440 Speaker 1: that gatorade that my kid left behind, you know, the 48 00:03:40,520 --> 00:03:45,280 Speaker 1: last three SIPs, or you know, had that half a 49 00:03:45,280 --> 00:03:47,640 Speaker 1: case of dia as I said, finished their serial whatever 50 00:03:47,640 --> 00:03:52,960 Speaker 1: it is baby food? Do you know that certain baby 51 00:03:53,000 --> 00:03:58,760 Speaker 1: foods are designed, are created knowing that the mother is 52 00:03:58,760 --> 00:04:03,880 Speaker 1: going to taste it and that she better like it 53 00:04:03,920 --> 00:04:10,360 Speaker 1: as well as the baby bites, licks and tastes. So yes, 54 00:04:10,560 --> 00:04:14,400 Speaker 1: these are three things you don't realize are insanely keeping 55 00:04:14,400 --> 00:04:20,520 Speaker 1: you from losing weight. Oftentimes you're not even conscious of 56 00:04:20,560 --> 00:04:25,440 Speaker 1: these bites, licks and tastes, and they add up like crazy. 57 00:04:25,760 --> 00:04:28,680 Speaker 1: And so I'm gonna give you a couple of quick 58 00:04:29,360 --> 00:04:31,880 Speaker 1: references to studies and just go through them real quickly 59 00:04:31,920 --> 00:04:34,720 Speaker 1: and some facts. And what we're talking about here too 60 00:04:34,760 --> 00:04:39,800 Speaker 1: is snacking kind of but most people do not consider 61 00:04:40,040 --> 00:04:42,920 Speaker 1: that half a case of dia or that half a 62 00:04:42,960 --> 00:04:46,680 Speaker 1: gatorade sports drink whatever it is, or finishing your kid's 63 00:04:46,720 --> 00:04:49,160 Speaker 1: milk and a lot of it comes from guilt. I've 64 00:04:49,160 --> 00:04:51,680 Speaker 1: talked about how my Italian grandmother used to tell me 65 00:04:51,720 --> 00:04:54,359 Speaker 1: it was a sin to leave food behind, whether it 66 00:04:54,400 --> 00:04:59,159 Speaker 1: was on my plate or someone else's. But you don't 67 00:04:59,160 --> 00:05:01,760 Speaker 1: think about this, and this is the energy in, energy 68 00:05:01,839 --> 00:05:09,560 Speaker 1: out paradigm that is overlooked and misunderstood and just said 69 00:05:09,560 --> 00:05:11,160 Speaker 1: not to be true when it comes to weight gain, 70 00:05:12,000 --> 00:05:18,080 Speaker 1: complete garbage, every single thing that passes your whips. Now 71 00:05:18,279 --> 00:05:21,719 Speaker 1: I have experience. I've always talked about how the extremes 72 00:05:21,839 --> 00:05:25,080 Speaker 1: for me, whether it's doing Iron Man's ultra marathons, all 73 00:05:25,080 --> 00:05:26,560 Speaker 1: of those kind of things. I have done so many 74 00:05:26,560 --> 00:05:29,400 Speaker 1: different things to learn, and I did natural body building 75 00:05:29,440 --> 00:05:32,520 Speaker 1: for a year or two, and that's an extreme where 76 00:05:32,600 --> 00:05:36,800 Speaker 1: you monitor every single thing you do. We even didn't 77 00:05:36,880 --> 00:05:40,599 Speaker 1: drink water. We drank distilled water. Some stuff made sense, 78 00:05:40,800 --> 00:05:44,160 Speaker 1: much of it did not. But my point is I 79 00:05:44,240 --> 00:05:49,280 Speaker 1: became acutely aware of every b LT that went into 80 00:05:49,320 --> 00:05:53,600 Speaker 1: my mouth because I couldn't afford it. And what does 81 00:05:53,640 --> 00:05:57,680 Speaker 1: that teach you the extremes A to be aware of 82 00:05:57,680 --> 00:06:00,000 Speaker 1: all of this stuff that you don't even realize subconscious, 83 00:06:00,040 --> 00:06:07,520 Speaker 1: subconscious oftentimes especially the mothers with you know, multiple kids 84 00:06:07,600 --> 00:06:11,359 Speaker 1: running around you know, you're finishing that little bar that 85 00:06:11,440 --> 00:06:15,600 Speaker 1: your kid ate half of, so they're snacking, and then 86 00:06:15,640 --> 00:06:19,600 Speaker 1: there's these b l T s And the research is 87 00:06:19,720 --> 00:06:21,960 Speaker 1: into the snacking, and let's get into that real quick, 88 00:06:22,000 --> 00:06:24,760 Speaker 1: because it's a fit tip. Okay. According to the Harvard 89 00:06:24,760 --> 00:06:28,160 Speaker 1: School of Public Health, about a quarter of Americans surveyed 90 00:06:28,400 --> 00:06:32,560 Speaker 1: said they snacked multiple times a day. Mo larkey, mo 91 00:06:32,800 --> 00:06:36,520 Speaker 1: larkey to use that term, which my dad uses too. 92 00:06:37,240 --> 00:06:42,880 Speaker 1: A quarter. That's it, a quarter malarkey. But what do 93 00:06:42,960 --> 00:06:50,320 Speaker 1: they consider snacks, and that is not differentiated in the research. 94 00:06:52,640 --> 00:06:57,760 Speaker 1: One third said they snack at least once daily, again malarkey. 95 00:06:57,760 --> 00:07:01,200 Speaker 1: In my opinion and experience, fort Scent said they at 96 00:07:01,279 --> 00:07:04,839 Speaker 1: least occasionally replaced meals by snacking, with lunch being the 97 00:07:04,880 --> 00:07:10,120 Speaker 1: meal they most often replaced. Sometimes skipped meals entirely. And 98 00:07:10,200 --> 00:07:13,720 Speaker 1: here's the kicker, the huge problem. It's all a problem, 99 00:07:13,720 --> 00:07:17,400 Speaker 1: but they don't have as much control children four children, 100 00:07:17,480 --> 00:07:20,800 Speaker 1: snacking makes up about twenty seven percent of their daily 101 00:07:20,840 --> 00:07:23,800 Speaker 1: cowork intake. Again, I would say it's higher, and there 102 00:07:23,840 --> 00:07:26,320 Speaker 1: has been a substantial increase in snacking habits over the 103 00:07:26,360 --> 00:07:28,679 Speaker 1: past few decades. Going to get to that in a second, 104 00:07:28,720 --> 00:07:31,720 Speaker 1: as well, American children tend to consume snacks that are 105 00:07:31,760 --> 00:07:37,239 Speaker 1: calorie rich and nutrient poor. Not just kids, not just kids. 106 00:07:39,120 --> 00:07:41,960 Speaker 1: But the difference is they're less likely to lie as much, 107 00:07:42,800 --> 00:07:45,680 Speaker 1: I would argue when it comes to the research. Second 108 00:07:45,720 --> 00:07:49,640 Speaker 1: little piece of research snacking patterns of US adults is 109 00:07:49,680 --> 00:07:51,800 Speaker 1: the title what we Eat in America? And this was 110 00:07:52,240 --> 00:07:55,840 Speaker 1: the National Health and Nutrition Examination Survey in two thousand 111 00:07:55,920 --> 00:08:00,320 Speaker 1: seven eight, so a little far back, but worth talking about. 112 00:08:00,720 --> 00:08:03,680 Speaker 1: And I would argue it's gotten worse since then. Quick 113 00:08:03,720 --> 00:08:08,080 Speaker 1: statistics According to this snacking Patterns of US adults, between 114 00:08:08,120 --> 00:08:12,680 Speaker 1: nineteen seventy seventy eight and two thousand seven two eight, 115 00:08:13,720 --> 00:08:17,000 Speaker 1: significant increases have accured in both the frequency of snacking 116 00:08:17,200 --> 00:08:20,800 Speaker 1: and the percentage of adults snacking on any given day, 117 00:08:21,000 --> 00:08:26,760 Speaker 1: up from fifty to nine. On any given day. In 118 00:08:27,960 --> 00:08:33,520 Speaker 1: seven through eight, most adults seventy snacked only once. We're 119 00:08:33,559 --> 00:08:37,360 Speaker 1: not at all. In two thousand seven two eight, almost 120 00:08:37,400 --> 00:08:40,680 Speaker 1: two thirds of adults six snacked at least two or 121 00:08:40,720 --> 00:08:44,320 Speaker 1: more times in a day. We don't talk about this enough, 122 00:08:44,520 --> 00:08:50,960 Speaker 1: you know, a great I mean, hardly hard research, but 123 00:08:51,640 --> 00:08:53,959 Speaker 1: it is often thrown around. Take a look at the 124 00:08:54,000 --> 00:08:57,880 Speaker 1: pictures from woodstock and look at how many overweight people 125 00:08:57,920 --> 00:09:02,920 Speaker 1: there were, just a picture snapshot in time. But supporting 126 00:09:02,960 --> 00:09:08,280 Speaker 1: what I'm talking about here now the data source for 127 00:09:08,360 --> 00:09:12,200 Speaker 1: the National Health and Nutrition Examination Survey. Estimates in this 128 00:09:12,240 --> 00:09:15,600 Speaker 1: report are based on one day of dietary INTAKEE data 129 00:09:15,880 --> 00:09:20,640 Speaker 1: one day, not perfect by any stretch, and again I 130 00:09:20,640 --> 00:09:24,199 Speaker 1: would argue against what it says here. Actually I'll me 131 00:09:24,240 --> 00:09:26,480 Speaker 1: read it to a total of five thousand, four d 132 00:09:26,520 --> 00:09:28,720 Speaker 1: twenty men and women aged twenty years and older provided 133 00:09:28,760 --> 00:09:33,240 Speaker 1: complete and reliable dietary intake data. Okay, maybe for one day. 134 00:09:34,920 --> 00:09:39,160 Speaker 1: But this is one of the major problems with research 135 00:09:39,280 --> 00:09:43,560 Speaker 1: in general and nutrition research in particular exercise and nutrition. 136 00:09:43,720 --> 00:09:45,360 Speaker 1: People say they do more than they do when it 137 00:09:45,360 --> 00:09:49,280 Speaker 1: comes to exercise, and they say they eat significantly less, 138 00:09:50,679 --> 00:09:54,160 Speaker 1: and when it comes to snacking, malarkey, and it comes 139 00:09:54,200 --> 00:09:57,400 Speaker 1: to b l T s not even aware most of 140 00:09:57,400 --> 00:10:01,560 Speaker 1: the time and definitely not counting as snacking most of 141 00:10:01,559 --> 00:10:06,640 Speaker 1: the time. And one final little study to show how 142 00:10:06,720 --> 00:10:12,000 Speaker 1: goofy this all is title no consistent association between consumption 143 00:10:12,040 --> 00:10:15,560 Speaker 1: of energy dense snack foods and annual weight and waste 144 00:10:15,600 --> 00:10:18,640 Speaker 1: circumference changes in Dutch adults. I don't want to get 145 00:10:18,679 --> 00:10:21,320 Speaker 1: deep into this one, but I want to show you 146 00:10:21,320 --> 00:10:25,080 Speaker 1: how goofy it is. I mean, highlight the main points 147 00:10:25,120 --> 00:10:30,679 Speaker 1: in the title. Again, no consistent association. It's between consumption 148 00:10:30,800 --> 00:10:36,600 Speaker 1: of energy dense snack foods. Okay, no consistent association between 149 00:10:37,320 --> 00:10:41,240 Speaker 1: eating you know, high calorie snacks and gaining weight and 150 00:10:41,320 --> 00:10:45,240 Speaker 1: your waste getting for changing for the bigger is what 151 00:10:45,280 --> 00:10:47,280 Speaker 1: we're kind of looking at here. And this was in 152 00:10:47,280 --> 00:10:51,560 Speaker 1: the American Journal of Clinical Nutrition two thousand, eleven July. Now, 153 00:10:51,559 --> 00:10:52,760 Speaker 1: first of all, again I don't want to get into 154 00:10:52,800 --> 00:10:55,520 Speaker 1: a deep dive, but what is energy dense? Is energy 155 00:10:55,559 --> 00:10:59,040 Speaker 1: dense holy pasta? Or is that cookies? Because yes, and 156 00:10:59,080 --> 00:11:01,839 Speaker 1: then we can have the grilling, lepton and hunger hormone discussion. 157 00:11:02,520 --> 00:11:05,360 Speaker 1: But here's the conclusion. So this is a perfect example 158 00:11:05,400 --> 00:11:08,880 Speaker 1: of a study that the media would grab and go oh, 159 00:11:09,040 --> 00:11:11,079 Speaker 1: snacking doesn't make you gain weight or your waste to 160 00:11:11,080 --> 00:11:15,280 Speaker 1: get bigger because there's no consistent association between it. The 161 00:11:15,320 --> 00:11:19,720 Speaker 1: conclusion in this very abstract is our study provides some 162 00:11:20,120 --> 00:11:24,440 Speaker 1: but inconsistent evidence that consumption of energy dense foods is 163 00:11:24,520 --> 00:11:29,040 Speaker 1: positively associated with an increase in annual weight in normal 164 00:11:29,360 --> 00:11:36,960 Speaker 1: to overweight Dutch adults. Stop the insanity. Stop the insanity. 165 00:11:38,080 --> 00:11:40,760 Speaker 1: So this fit tip is to get you to do 166 00:11:41,280 --> 00:11:44,400 Speaker 1: a few things. I am not saying you can't snack, 167 00:11:45,040 --> 00:11:47,320 Speaker 1: but I am saying a couple of things that the 168 00:11:47,360 --> 00:11:52,640 Speaker 1: research does show, and experience does show, and common sense prevails. Hopefully, 169 00:11:54,880 --> 00:11:58,840 Speaker 1: be aware first and foremost, be aware. So back to 170 00:11:58,880 --> 00:12:02,640 Speaker 1: the three day in take. I didn't throw that idea 171 00:12:03,000 --> 00:12:06,840 Speaker 1: out the window when I was a trainer, but what 172 00:12:06,920 --> 00:12:10,880 Speaker 1: I did do is tell people you keep it. I 173 00:12:10,880 --> 00:12:12,840 Speaker 1: don't want to see it as soon as the person 174 00:12:13,320 --> 00:12:16,640 Speaker 1: knows or thinks that that is going to be seen 175 00:12:16,679 --> 00:12:19,800 Speaker 1: by someone else, of course, especially when there's a relationship 176 00:12:20,920 --> 00:12:23,880 Speaker 1: flawed from the get go. But I would say to 177 00:12:23,920 --> 00:12:26,800 Speaker 1: the client, listen, I want you to keep a three 178 00:12:26,880 --> 00:12:33,440 Speaker 1: day food inventory. Ideally actually longer than that. You know, 179 00:12:33,520 --> 00:12:35,440 Speaker 1: it would be a Friday, Saturday, Sunday, because what you 180 00:12:35,440 --> 00:12:36,559 Speaker 1: do during the week in which you do on the 181 00:12:36,559 --> 00:12:39,079 Speaker 1: weekends two totally different things, which is why the health 182 00:12:39,120 --> 00:12:42,600 Speaker 1: examination study of one day. Of course you can extrap 183 00:12:42,600 --> 00:12:48,400 Speaker 1: away out from there, but limitations, huge limitations in my opinion. 184 00:12:49,240 --> 00:12:51,600 Speaker 1: So be aware. So to do that three day in 185 00:12:51,720 --> 00:12:57,480 Speaker 1: take for your own purposes, every single b LT and 186 00:12:57,559 --> 00:12:59,959 Speaker 1: that's your homework. By the way, we all have phone. 187 00:13:00,120 --> 00:13:04,040 Speaker 1: Now open up that notes app. I want you to 188 00:13:04,080 --> 00:13:10,720 Speaker 1: do this for three days. Every single time something passes 189 00:13:10,760 --> 00:13:17,199 Speaker 1: by your lips, every b hell and t licks people licks. 190 00:13:17,720 --> 00:13:23,000 Speaker 1: There are calories, oftentimes significant calories in that lick, that 191 00:13:23,960 --> 00:13:30,600 Speaker 1: tablespoon of cookie dough when you're making cookies. Why do 192 00:13:30,640 --> 00:13:34,079 Speaker 1: you think they say don't trust a skinny chef a 193 00:13:34,120 --> 00:13:37,800 Speaker 1: skinny cook One of the reasons. They're a heck of 194 00:13:37,800 --> 00:13:39,280 Speaker 1: a lot of b l T s that go on 195 00:13:39,840 --> 00:13:43,320 Speaker 1: in that profession. So you need to be aware. And 196 00:13:43,360 --> 00:13:46,280 Speaker 1: then you need to be honest with yourself, not with 197 00:13:46,320 --> 00:13:51,160 Speaker 1: your trainer, not with your you know that's that's problematic. 198 00:13:51,480 --> 00:13:53,160 Speaker 1: If you have nutritionus, of course you want to be 199 00:13:53,200 --> 00:13:57,440 Speaker 1: honest with that. But but the lying is human nature. 200 00:13:58,120 --> 00:14:01,000 Speaker 1: Who wants to admit I don't that I ate that 201 00:14:01,200 --> 00:14:04,560 Speaker 1: entire pizza, or that I ate that entire box of 202 00:14:04,559 --> 00:14:08,720 Speaker 1: Girl Scout cookies And that happens to this day. And 203 00:14:08,760 --> 00:14:13,120 Speaker 1: then the final takeaway is yes, when you do things 204 00:14:13,160 --> 00:14:17,520 Speaker 1: like I've talked about prior podcasts, like eat breakfast and 205 00:14:17,559 --> 00:14:22,040 Speaker 1: focus on healthy foods that are going to satisfy you, 206 00:14:22,720 --> 00:14:26,800 Speaker 1: and eat more frequently five to six meals. I generally 207 00:14:26,840 --> 00:14:31,360 Speaker 1: don't snack because I am eating medium sized meals frequently 208 00:14:31,360 --> 00:14:35,000 Speaker 1: throughout the day. Seven o'clock, ten o'clock, one o'clock, three o'clock, 209 00:14:35,040 --> 00:14:38,880 Speaker 1: five o'clock. The snack might be the final smaller thing 210 00:14:38,920 --> 00:14:44,040 Speaker 1: at night. But this is such a perfect example of 211 00:14:44,560 --> 00:14:48,320 Speaker 1: the absolute flawed approach to nutrition and a lot of 212 00:14:48,360 --> 00:14:51,640 Speaker 1: the flawed information we are getting and the flawed information 213 00:14:51,720 --> 00:14:59,560 Speaker 1: you are receiving. Eat more healthy food, eat more healthy 214 00:14:59,600 --> 00:15:05,400 Speaker 1: food in larger portions. But here one more time like that. 215 00:15:05,760 --> 00:15:08,800 Speaker 1: You know someone is concerned, or you know the media 216 00:15:08,880 --> 00:15:10,840 Speaker 1: is pushing the you know, don't eat too much fruit, 217 00:15:11,000 --> 00:15:15,160 Speaker 1: don't eat too much salad, don't need too much healthy food. 218 00:15:17,120 --> 00:15:19,520 Speaker 1: You're snacking because you're hungry, because you're eating foods that 219 00:15:19,760 --> 00:15:23,400 Speaker 1: don't satiate you, because you're not getting enough protein, because 220 00:15:23,440 --> 00:15:26,600 Speaker 1: you haven't found the healthy foods that you like that 221 00:15:26,680 --> 00:15:31,760 Speaker 1: makes you feel good. You're skipping meals. Why do you 222 00:15:31,760 --> 00:15:34,200 Speaker 1: think you're starving? And why do you think the wheels 223 00:15:34,240 --> 00:15:39,880 Speaker 1: fall off at three o'clock? Well, research just showed us 224 00:15:39,920 --> 00:15:43,480 Speaker 1: that there's so many people that skip launch front load 225 00:15:43,560 --> 00:15:46,840 Speaker 1: your day. The first two or three meals of the 226 00:15:46,920 --> 00:15:49,720 Speaker 1: day are the most important in my opinion and experience, 227 00:15:50,040 --> 00:15:51,480 Speaker 1: when it comes to weight gain, when it comes to 228 00:15:51,520 --> 00:15:55,880 Speaker 1: feeling good, when it comes to a lifetime of the 229 00:15:56,000 --> 00:16:00,400 Speaker 1: same healthy eating patterns. The better you eat a less 230 00:16:00,400 --> 00:16:04,000 Speaker 1: you'll even think about snacking. We could talk about healthy 231 00:16:04,040 --> 00:16:09,720 Speaker 1: snacks another podcast, but I'd rather you focus first on 232 00:16:09,760 --> 00:16:16,040 Speaker 1: those healthy meals and eating more of them and more 233 00:16:16,160 --> 00:16:20,400 Speaker 1: during them. B L T S. I want to hear 234 00:16:20,400 --> 00:16:23,360 Speaker 1: about it. I want all of you who have never 235 00:16:23,440 --> 00:16:26,560 Speaker 1: done a true three day intake and make it four. 236 00:16:26,600 --> 00:16:29,880 Speaker 1: I want Thursday, Friday, Saturday, Sunday. See how many times 237 00:16:29,880 --> 00:16:32,360 Speaker 1: you're opening that phone and see how many times you're 238 00:16:32,440 --> 00:16:37,200 Speaker 1: forgetting that you just took a sip of something finishing 239 00:16:37,200 --> 00:16:42,640 Speaker 1: your spouses beer. These calories add up, and when you 240 00:16:42,720 --> 00:16:47,640 Speaker 1: cut them back, when you fuel your body in a 241 00:16:47,640 --> 00:16:55,240 Speaker 1: healthy way, then you hit that healthy weight. Thank you 242 00:16:55,280 --> 00:17:00,000 Speaker 1: for listening. I am Tom Holland, exercise physiologist, sports nutritionists, 243 00:17:00,400 --> 00:17:03,600 Speaker 1: lover of everything health and wellness, and my goal is 244 00:17:03,640 --> 00:17:06,440 Speaker 1: to give you the best information that you can use 245 00:17:06,920 --> 00:17:08,960 Speaker 1: to look at the science for you so you don't 246 00:17:09,000 --> 00:17:11,200 Speaker 1: have to. And there's a lot of digging that has 247 00:17:11,240 --> 00:17:17,399 Speaker 1: to be done and the answers aren't complicated. It's the 248 00:17:17,440 --> 00:17:20,760 Speaker 1: application that is challenging for many of you. And you 249 00:17:20,840 --> 00:17:24,080 Speaker 1: can't possibly get to your destination when you are given 250 00:17:24,119 --> 00:17:30,520 Speaker 1: faulty directions, which or more of what you are consuming, 251 00:17:31,600 --> 00:17:34,720 Speaker 1: whether when it comes to exercise and nutrition information is 252 00:17:34,760 --> 00:17:37,600 Speaker 1: putting out there. All right, reach out, I want to 253 00:17:37,640 --> 00:17:43,080 Speaker 1: hear those four days intakes. What did you find out? 254 00:17:43,720 --> 00:17:47,320 Speaker 1: Tom h Fit is Instagram and Twitter, questions comments. Tom 255 00:17:47,520 --> 00:17:50,159 Speaker 1: h Fit is Instagram and Twitter. You can go to 256 00:17:50,280 --> 00:17:53,600 Speaker 1: Fitness disrupted dot com email me through the site. Micro 257 00:17:53,680 --> 00:17:56,600 Speaker 1: Workout Plan is my most recent book. And yes, I 258 00:17:56,640 --> 00:17:59,320 Speaker 1: have a brand new virtual gym opened up soft launch, 259 00:18:00,000 --> 00:18:03,000 Speaker 1: lots and lots and just decades of content going up there. 260 00:18:03,359 --> 00:18:08,120 Speaker 1: That is Tom holland Fitness dot Com. Remember there are 261 00:18:08,119 --> 00:18:11,720 Speaker 1: three things we all control that goes to what this 262 00:18:11,760 --> 00:18:15,360 Speaker 1: show is about. How much we move, what we put 263 00:18:15,359 --> 00:18:17,800 Speaker 1: into our mouths, all of those B L T s 264 00:18:18,680 --> 00:18:24,719 Speaker 1: and our attitude and they're all connected and that it's awesome. 265 00:18:26,880 --> 00:18:31,080 Speaker 1: Thank you for listening. This is Fitness Disrupted. Believe it yourself. 266 00:18:34,520 --> 00:18:37,879 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 267 00:18:37,960 --> 00:18:41,440 Speaker 1: more podcasts from My Heart Radio, visit the I heart radio, app, 268 00:18:41,640 --> 00:18:45,120 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.