1 00:00:00,720 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,640 --> 00:00:13,640 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Why 3 00:00:13,680 --> 00:00:17,639 Speaker 1: do we get tired when we exercise? The central governor 4 00:00:18,160 --> 00:00:22,919 Speaker 1: theory of fatigue sounds complicated, it's not, but it's a 5 00:00:23,040 --> 00:00:26,320 Speaker 1: perfect topic for this show goes to everything. I love 6 00:00:26,840 --> 00:00:31,040 Speaker 1: psychology and physiology and it's actually a presentation I just 7 00:00:31,120 --> 00:00:35,120 Speaker 1: gave last night. I love studying this material. I will 8 00:00:35,159 --> 00:00:37,680 Speaker 1: be doing it until the day I die. And right 9 00:00:37,720 --> 00:00:42,080 Speaker 1: now I'm currently studying at the Harvard Extension School. First 10 00:00:42,120 --> 00:00:45,559 Speaker 1: time I've gone online, but with COVID and the desire 11 00:00:45,640 --> 00:00:48,519 Speaker 1: to continue studies is perfect. And it's part of a 12 00:00:49,000 --> 00:00:53,000 Speaker 1: certificate in Human Behavior and I just love it. I 13 00:00:53,120 --> 00:00:55,440 Speaker 1: love it. I loved my master's work and I am 14 00:00:55,480 --> 00:00:59,600 Speaker 1: absolutely loving this to have access to the professor who 15 00:00:59,640 --> 00:01:04,040 Speaker 1: is teaching this. He's a NASA guy, Dr Vladimir if Covid, 16 00:01:04,480 --> 00:01:08,080 Speaker 1: I mean, Central Casting as smart as as they come. 17 00:01:08,640 --> 00:01:11,640 Speaker 1: It works with NASA, and so the class the brain 18 00:01:11,760 --> 00:01:17,280 Speaker 1: and behavior in the extremes, it's just perfect. It's the 19 00:01:17,400 --> 00:01:21,000 Speaker 1: it's the physiology and the psychology of extreme environments and 20 00:01:21,080 --> 00:01:26,600 Speaker 1: exercise and how our bodies and brains respond. And I 21 00:01:26,680 --> 00:01:31,200 Speaker 1: gave this presentation last night and I said, this is 22 00:01:31,240 --> 00:01:34,080 Speaker 1: a show. This is absolutely a show. Now some of 23 00:01:34,120 --> 00:01:36,319 Speaker 1: you may think right away, this is too much like, 24 00:01:36,400 --> 00:01:38,760 Speaker 1: it's too you know, complicated. It doesn't apply to you. 25 00:01:38,840 --> 00:01:43,479 Speaker 1: It absolutely does. And it doesn't matter whether you're an athlete, 26 00:01:43,840 --> 00:01:47,760 Speaker 1: whether you're an endurance athlete, doesn't matter. The takeaway is 27 00:01:47,840 --> 00:01:53,400 Speaker 1: so valuable for everybody. So I'm going to talk about 28 00:01:54,120 --> 00:01:59,880 Speaker 1: why we ultimately stop exercising. So within an exercise about itself. 29 00:02:00,080 --> 00:02:02,640 Speaker 1: In other words, you're doing a race, you're doing you know, 30 00:02:02,720 --> 00:02:06,200 Speaker 1: you're pushing your body. What's the limitation? What is the 31 00:02:06,280 --> 00:02:12,840 Speaker 1: ultimate limitter of human performance? And the takeaway the central 32 00:02:12,880 --> 00:02:14,720 Speaker 1: governor theory that I will talk about it, and it's 33 00:02:14,720 --> 00:02:19,480 Speaker 1: one of many as I will describe, but it's incredible, 34 00:02:19,880 --> 00:02:23,000 Speaker 1: it's so cool, and it's kind of controversial, which makes 35 00:02:23,040 --> 00:02:27,960 Speaker 1: it even more fun. And the professor who really is 36 00:02:28,040 --> 00:02:30,520 Speaker 1: behind it is one who has put it on the map, 37 00:02:30,960 --> 00:02:35,040 Speaker 1: Dr Timothy Noakes. He's a controversial figure. So it's a cool, 38 00:02:35,120 --> 00:02:38,080 Speaker 1: cool topic. Again, if you're an athlete, you will love it. 39 00:02:38,080 --> 00:02:40,320 Speaker 1: And if you're not an athlete, you're someone who's just 40 00:02:40,360 --> 00:02:44,480 Speaker 1: trying to better yourself. It's about the power of the mind. 41 00:02:44,840 --> 00:02:47,280 Speaker 1: I'm gonna I'm gonna give away you know the ending. 42 00:02:47,720 --> 00:02:51,040 Speaker 1: But it's about the incredible power of the mind based 43 00:02:51,040 --> 00:02:57,920 Speaker 1: on science. And this is the psycho biological model of 44 00:02:58,320 --> 00:03:03,280 Speaker 1: endurance performance that applies to your life as well. All right, 45 00:03:03,480 --> 00:03:09,240 Speaker 1: So the central governor theory of fatigue, that's what we're 46 00:03:09,280 --> 00:03:11,360 Speaker 1: going to talk about. I'm going to talk about how 47 00:03:11,400 --> 00:03:15,280 Speaker 1: we say we but it's you and I That's who 48 00:03:15,280 --> 00:03:18,959 Speaker 1: it is. And this is just against such a cool topic. 49 00:03:19,040 --> 00:03:22,080 Speaker 1: So quick break. When we come back, we are getting 50 00:03:22,200 --> 00:03:25,560 Speaker 1: right into it. The power of the mind. Why do 51 00:03:25,720 --> 00:03:30,360 Speaker 1: we get tired when we exercise? What is our true limitter? 52 00:03:30,600 --> 00:03:33,919 Speaker 1: Is it the body or is it the mind? We'll 53 00:03:33,960 --> 00:03:49,280 Speaker 1: be right back and we are back talking about fatigue. Fatigue? 54 00:03:49,360 --> 00:03:55,960 Speaker 1: What causes us to stop? When you see people stumble, fall, 55 00:03:56,120 --> 00:04:00,480 Speaker 1: give up in a race? Why is it the something 56 00:04:00,520 --> 00:04:04,360 Speaker 1: happened within their body as well? Begin by talking about 57 00:04:05,400 --> 00:04:08,720 Speaker 1: or is it the mind or is it a combination 58 00:04:09,280 --> 00:04:13,880 Speaker 1: of the two? All right? So what regulates human performance? 59 00:04:15,280 --> 00:04:20,600 Speaker 1: And that is the debate. Now. The classical theory from 60 00:04:20,880 --> 00:04:26,880 Speaker 1: way back is that exercises limited only after oxygen delivered 61 00:04:26,920 --> 00:04:31,599 Speaker 1: to the exercising muscles becomes inadequate, and they use a 62 00:04:31,720 --> 00:04:38,040 Speaker 1: term called anaerobiosis. You've heard the term anaerobic, So lactic 63 00:04:38,080 --> 00:04:41,120 Speaker 1: acid is something you hear often. Right Again, with this show, 64 00:04:41,160 --> 00:04:43,560 Speaker 1: I'm not gonna get too deep into the science, but 65 00:04:43,600 --> 00:04:47,080 Speaker 1: deeper than than many of the shows, but just deep enough. 66 00:04:47,120 --> 00:04:49,080 Speaker 1: I'm just gonna throw out those terms that I'm sure 67 00:04:49,120 --> 00:04:51,919 Speaker 1: you've heard before to put it all into context. So 68 00:04:52,000 --> 00:04:55,279 Speaker 1: that's the classical theory. And this is something that is 69 00:04:55,320 --> 00:05:00,000 Speaker 1: known in exercise scientists peripheral fatigue, right that exercises limited 70 00:05:00,040 --> 00:05:05,480 Speaker 1: it by a peripherally based metabolite induced I know. This 71 00:05:05,520 --> 00:05:07,920 Speaker 1: is as deep as we're gonna go though, failure of 72 00:05:08,040 --> 00:05:13,760 Speaker 1: skeletal muscle contractile function. Okay, so something's going on physiologically, 73 00:05:14,200 --> 00:05:18,240 Speaker 1: you know again, lactic acid, hydrogen ions, all these kind 74 00:05:18,279 --> 00:05:21,160 Speaker 1: of things that if you study it, that may be 75 00:05:22,240 --> 00:05:27,800 Speaker 1: limiting us during exercise. And the classical theory when you 76 00:05:27,880 --> 00:05:30,279 Speaker 1: study it, it goes back to a guy named Sir 77 00:05:30,440 --> 00:05:36,400 Speaker 1: Archibald Hill. In the nineties four, he published a paper 78 00:05:36,440 --> 00:05:39,839 Speaker 1: with his colleagues and the paper was Muscular Exercise, Lactic 79 00:05:39,880 --> 00:05:43,520 Speaker 1: Acid and the Supply and Utilization of Oxygen. So This 80 00:05:43,680 --> 00:05:47,960 Speaker 1: was one that looked at the cessation of exercise. You're 81 00:05:48,040 --> 00:05:51,359 Speaker 1: you're pushing yourself and this is a cute exercise or chronics. 82 00:05:51,360 --> 00:05:53,560 Speaker 1: In other words, you're going super intense or you're going 83 00:05:53,600 --> 00:05:58,839 Speaker 1: super far. What limits our performance? What makes you slow down? 84 00:05:59,080 --> 00:06:02,120 Speaker 1: What makes you stop? Now, I'm gonna give you the 85 00:06:02,600 --> 00:06:09,760 Speaker 1: quick explanation from this study again back in it's that 86 00:06:09,960 --> 00:06:16,080 Speaker 1: skeletal muscle anaerobiosis ultimately prevented the neutralization of the lactic 87 00:06:16,120 --> 00:06:20,479 Speaker 1: acid that Hill believed initiated muscle contraction. So again, just 88 00:06:20,560 --> 00:06:22,240 Speaker 1: all you need to know is lactic acid. You've heard 89 00:06:22,279 --> 00:06:28,159 Speaker 1: that before, right, and the resulting lactic acid accumulation impaired 90 00:06:28,200 --> 00:06:35,760 Speaker 1: skeletal muscle relaxation, causing the involuntary termination of exercise. You go, 91 00:06:35,920 --> 00:06:38,080 Speaker 1: what the heck does that mean? All you need to 92 00:06:38,120 --> 00:06:41,000 Speaker 1: know is lactic acid. We're talking about things happening within 93 00:06:41,080 --> 00:06:46,719 Speaker 1: the muscle, within the body physiologically that is slowing you down, 94 00:06:46,839 --> 00:06:50,279 Speaker 1: causing you to stop. And this led to a theory 95 00:06:50,320 --> 00:06:54,760 Speaker 1: they call the catastrophe theory, so very similar along the 96 00:06:54,800 --> 00:06:59,320 Speaker 1: same lines physiological Richard Edwards was one who put this 97 00:06:59,400 --> 00:07:04,160 Speaker 1: fourth as ll Many different researchers and it's similar. Exercise 98 00:07:04,320 --> 00:07:08,599 Speaker 1: stops when the physiological and biochemical limits of your body 99 00:07:08,600 --> 00:07:13,240 Speaker 1: are exceeded, and this causes a catastrophic failure of what 100 00:07:13,440 --> 00:07:19,200 Speaker 1: is called intracellular homeostasis. Okay, again big words, but all 101 00:07:19,240 --> 00:07:24,040 Speaker 1: that means the takeaway is the physiologically things are happening. 102 00:07:24,080 --> 00:07:28,840 Speaker 1: At the biochemical level. Homeostasis is just your body at rest, 103 00:07:28,880 --> 00:07:33,480 Speaker 1: trying to be normal, right, your normal state of being. 104 00:07:35,280 --> 00:07:38,760 Speaker 1: And then they said wait a minute. Then they said 105 00:07:38,760 --> 00:07:42,640 Speaker 1: wait a minute. Okay, we've got the physiological We've got 106 00:07:42,760 --> 00:07:47,920 Speaker 1: lactic acid. And there's the oxygen delivery to your muscles. 107 00:07:47,920 --> 00:07:50,800 Speaker 1: We've heard that. You've heard that before, right, how much 108 00:07:50,840 --> 00:07:54,320 Speaker 1: oxygen can be delivered to your muscles. There's something you 109 00:07:54,360 --> 00:07:56,360 Speaker 1: may have heard of called your v O two max. 110 00:07:57,480 --> 00:08:00,040 Speaker 1: And so again, all we need to know is a 111 00:08:00,120 --> 00:08:06,440 Speaker 1: physiological all of these different explanations for why you get fatigued, 112 00:08:06,440 --> 00:08:10,040 Speaker 1: why you ultimately stop exercising when you are pushing yourself. 113 00:08:10,960 --> 00:08:12,720 Speaker 1: And then they said, wait a minute, what about the mind? 114 00:08:14,040 --> 00:08:20,360 Speaker 1: And something called central fatigue theory was put forth. So 115 00:08:20,480 --> 00:08:25,080 Speaker 1: it was physiologists at the start, and then suddenly the neural, 116 00:08:25,480 --> 00:08:31,600 Speaker 1: the psychologists, the psychology was brought into the theories of fatigue, 117 00:08:31,960 --> 00:08:36,680 Speaker 1: and so central fatigue was introduced, and one of the 118 00:08:36,760 --> 00:08:42,160 Speaker 1: reasons was that they posited the people, the researchers who 119 00:08:42,200 --> 00:08:45,200 Speaker 1: were putting forth this central fatigue theory said, there's no 120 00:08:45,320 --> 00:08:51,720 Speaker 1: evidence that your muscle recruitment is ever total during voluntary 121 00:08:51,760 --> 00:08:56,480 Speaker 1: exercise to exhaustion, that you never use all your available 122 00:08:57,080 --> 00:09:03,120 Speaker 1: muscle tissue. Say, why does that matter? Well, the fact 123 00:09:03,400 --> 00:09:06,559 Speaker 1: that you have a reserve, as they called it, skeletal 124 00:09:06,720 --> 00:09:10,640 Speaker 1: muscle recruitment reserve at fatigue, Well, that proves something. It 125 00:09:10,679 --> 00:09:13,560 Speaker 1: proves that your exercise performance is regulated by something other 126 00:09:14,080 --> 00:09:18,320 Speaker 1: than just the physiological than the lactic acid accumulation, the 127 00:09:18,480 --> 00:09:22,880 Speaker 1: oxygen transport. No, they say, it's regulated by the central 128 00:09:23,080 --> 00:09:28,320 Speaker 1: nervous system. Something is slowing you down other than the 129 00:09:28,320 --> 00:09:35,040 Speaker 1: physiological and they believe. The researchers into this theory believe 130 00:09:35,800 --> 00:09:39,720 Speaker 1: that this is to ensure that a catastrophic failure of 131 00:09:39,720 --> 00:09:43,960 Speaker 1: that homeostasis does not occur during your voluntary exercise. In 132 00:09:43,960 --> 00:09:47,920 Speaker 1: other words, your brain saying slow down before really bad 133 00:09:47,920 --> 00:09:51,760 Speaker 1: things happen. How's that for simplifying it? So cool? Right? 134 00:09:54,000 --> 00:09:56,400 Speaker 1: They went on to say, fatigue in any form of 135 00:09:56,440 --> 00:10:00,800 Speaker 1: exercise may form part of a regulated anticipate tory response. 136 00:10:00,960 --> 00:10:02,560 Speaker 1: Now that is so important. I'm gonna go back to 137 00:10:02,600 --> 00:10:06,120 Speaker 1: that anticipatory response, absolutely, so important, and it's going to 138 00:10:06,200 --> 00:10:09,160 Speaker 1: make complete sense, I promise. And this is coordinated at 139 00:10:09,160 --> 00:10:12,280 Speaker 1: the subconscious level. So the brain is involved and there's 140 00:10:12,320 --> 00:10:16,280 Speaker 1: an anticipatory response, the brain saying wait a minute, what's 141 00:10:16,280 --> 00:10:19,680 Speaker 1: going to happen? And I'll get to that more in 142 00:10:19,679 --> 00:10:24,920 Speaker 1: the second and again one final time. The ultimate goal 143 00:10:25,160 --> 00:10:29,080 Speaker 1: of this type of regulation is to preserve that homeostasis 144 00:10:29,080 --> 00:10:32,920 Speaker 1: in all your physiological systems during exercise, regardless of the 145 00:10:32,960 --> 00:10:39,680 Speaker 1: intensity or duration, or the environmental conditions in which you exercise, heat, humidity, 146 00:10:39,760 --> 00:10:44,160 Speaker 1: all of that stuff. So this led to, yes, the 147 00:10:44,360 --> 00:10:50,839 Speaker 1: central governor theory of fatigue, getting away from the physiological 148 00:10:50,920 --> 00:10:56,880 Speaker 1: now and getting to the psychological. And this theory posits 149 00:10:58,000 --> 00:11:02,000 Speaker 1: that there's regulation of the math of muscle that is 150 00:11:02,040 --> 00:11:07,520 Speaker 1: recruited during exercise. In other words, your brain limits the 151 00:11:07,559 --> 00:11:12,240 Speaker 1: amount of muscle during exercise. And you say, why, well, 152 00:11:12,600 --> 00:11:16,400 Speaker 1: this is a protective thing. The brain is acting, according 153 00:11:16,440 --> 00:11:20,000 Speaker 1: to this theory, to protect your heart from developing what 154 00:11:20,120 --> 00:11:26,800 Speaker 1: is known scientifically as mio cardialmia during maximal exercise. So again, 155 00:11:26,880 --> 00:11:32,040 Speaker 1: the brain saying, whoa the you're pushing yourself really hard. 156 00:11:33,440 --> 00:11:36,560 Speaker 1: And again if you go to the extreme, you might die. 157 00:11:37,040 --> 00:11:40,079 Speaker 1: So your brain is saying, wait a minute, we may 158 00:11:40,120 --> 00:11:44,400 Speaker 1: have to slow you down or lower the intensity one 159 00:11:44,480 --> 00:11:48,160 Speaker 1: or the other again, acute or chronic exercise, super intense 160 00:11:48,320 --> 00:11:56,079 Speaker 1: or super far duration. Right, and here comes Dr Timothy Noakes. Now, 161 00:11:56,280 --> 00:11:59,400 Speaker 1: for those of you who are runners, you may know 162 00:11:59,480 --> 00:12:02,439 Speaker 1: the name R. Noakes because he wrote the book The 163 00:12:02,520 --> 00:12:05,640 Speaker 1: Law of Running that I have talked about before, and 164 00:12:05,679 --> 00:12:08,959 Speaker 1: it's one of those great stories. You know the comedians 165 00:12:09,000 --> 00:12:11,240 Speaker 1: who make the jokes about how can you write a 166 00:12:11,240 --> 00:12:13,720 Speaker 1: book on running? Should be one page? Put one foot 167 00:12:13,760 --> 00:12:16,360 Speaker 1: in front of the other. Right, Well, not only did 168 00:12:16,520 --> 00:12:18,560 Speaker 1: Dr Noakes write a book on running, one of the 169 00:12:18,640 --> 00:12:21,720 Speaker 1: books on running it is a thousand pages, just under 170 00:12:21,720 --> 00:12:24,280 Speaker 1: a thousand pages, is one of the biggest, has to 171 00:12:24,320 --> 00:12:27,800 Speaker 1: be I think the probably the longest book on running. 172 00:12:28,000 --> 00:12:31,160 Speaker 1: And it's incredible that was in pages. And he is 173 00:12:31,200 --> 00:12:33,920 Speaker 1: a controversial figure, but he is a professor at the 174 00:12:34,000 --> 00:12:36,679 Speaker 1: University of Cape Town in South Africa. He was an 175 00:12:36,760 --> 00:12:39,960 Speaker 1: m d by education and went on in and and 176 00:12:40,200 --> 00:12:45,000 Speaker 1: is now an incredible resource in the world of exercise 177 00:12:45,400 --> 00:12:49,679 Speaker 1: and psychology of exercise. So The War of Running Again 178 00:12:49,760 --> 00:12:51,280 Speaker 1: is one of his you know, running books he has 179 00:12:51,360 --> 00:12:56,640 Speaker 1: known for. But in he really jumped on this central 180 00:12:56,679 --> 00:12:59,040 Speaker 1: governor theory. Now, by the way, back to when I 181 00:12:59,080 --> 00:13:01,800 Speaker 1: started to show by talking about Hill, right, who had 182 00:13:01,840 --> 00:13:07,280 Speaker 1: that theory in about lactic acid, So the physiological limitations 183 00:13:07,320 --> 00:13:11,920 Speaker 1: of performance, he alluded to this theory. So Noakes didn't 184 00:13:11,960 --> 00:13:14,840 Speaker 1: necessarily come up with this all on his own, but 185 00:13:14,960 --> 00:13:19,600 Speaker 1: he grabbed that piece that Hill kind of set the 186 00:13:19,640 --> 00:13:22,560 Speaker 1: groundwork for back in the twenties, and he ran with 187 00:13:22,600 --> 00:13:25,120 Speaker 1: it and he's still running with it. And what's the 188 00:13:25,120 --> 00:13:29,440 Speaker 1: bottom line That it's your brain that ultimately limits your 189 00:13:30,160 --> 00:13:33,960 Speaker 1: endurance performance. So now we're talking endurance now again for 190 00:13:34,000 --> 00:13:35,360 Speaker 1: those of you who are like I don't care, I'm 191 00:13:35,360 --> 00:13:38,200 Speaker 1: not a marathon or I don't do triathlons. No, no, no, 192 00:13:38,280 --> 00:13:42,200 Speaker 1: this applies to everything, so stay with me, all right. 193 00:13:42,440 --> 00:13:44,719 Speaker 1: And by the way, Dr Noakes, some of you may 194 00:13:44,720 --> 00:13:48,440 Speaker 1: know him from other controversial topics. He is involved with 195 00:13:49,200 --> 00:13:53,440 Speaker 1: two other major ones really interesting. He is big into 196 00:13:53,480 --> 00:13:57,800 Speaker 1: the hyponatremia, the water people getting uh, you know, drinking 197 00:13:57,800 --> 00:14:01,040 Speaker 1: too much water sodium levels to please did So he 198 00:14:01,160 --> 00:14:03,720 Speaker 1: is someone who says you don't need to drink before 199 00:14:03,760 --> 00:14:06,600 Speaker 1: you're thirsty. He has a big problem with the sports 200 00:14:06,679 --> 00:14:10,680 Speaker 1: drink industry, and it's a really interesting debate for another show. 201 00:14:11,040 --> 00:14:13,280 Speaker 1: And his final thing is he is one of these 202 00:14:13,559 --> 00:14:17,600 Speaker 1: no carbohydrates is not the body's preferred energy source, we 203 00:14:17,600 --> 00:14:20,280 Speaker 1: should go to FATS. I disagree, and you may have 204 00:14:20,280 --> 00:14:22,560 Speaker 1: listened to the podcast I did on that, but he's 205 00:14:22,640 --> 00:14:26,640 Speaker 1: he's a really interesting, controversial figure in this world and 206 00:14:26,680 --> 00:14:29,960 Speaker 1: super smart, all right. So he says it's about the brain, 207 00:14:30,240 --> 00:14:34,600 Speaker 1: that the ultimate limit of performance is your mind and 208 00:14:34,680 --> 00:14:38,480 Speaker 1: has to do with your affect and your emotion. So 209 00:14:38,520 --> 00:14:41,080 Speaker 1: now we're getting into the self talk. We're getting into 210 00:14:41,120 --> 00:14:44,320 Speaker 1: the psychology of exercise, the thoughts you have in your head, 211 00:14:44,680 --> 00:14:49,800 Speaker 1: your mood, your mood state, your emotion during the exercise, 212 00:14:49,840 --> 00:14:53,280 Speaker 1: a bout itself. And he says how you feel about 213 00:14:53,280 --> 00:14:59,080 Speaker 1: the performance at the time is everything, and I totally agree. 214 00:14:59,360 --> 00:15:01,840 Speaker 1: And he says, oh line that I have said for 215 00:15:01,960 --> 00:15:04,680 Speaker 1: years as well, and and so have many other exercise 216 00:15:04,720 --> 00:15:08,680 Speaker 1: physiologists that if you go to any event, any race, 217 00:15:08,840 --> 00:15:12,440 Speaker 1: any any you know, competitive event, whether it be running, swimming, biking, 218 00:15:12,480 --> 00:15:16,720 Speaker 1: you name it, the top five ten people male and 219 00:15:16,840 --> 00:15:20,480 Speaker 1: female are essentially the same physiologically. If you tested them, 220 00:15:20,760 --> 00:15:22,520 Speaker 1: if you tested their v O two max, if you 221 00:15:22,640 --> 00:15:27,400 Speaker 1: tested you know, uh, strength, different things like that, different metrics, 222 00:15:27,560 --> 00:15:31,360 Speaker 1: by and large, they would be very similar. So it's 223 00:15:31,400 --> 00:15:36,480 Speaker 1: the psychology. It's who is in control of their mind more. 224 00:15:36,840 --> 00:15:39,280 Speaker 1: And as I will get to who wants it more, 225 00:15:40,120 --> 00:15:44,480 Speaker 1: that ultimately gets to that finish line first. And this 226 00:15:44,520 --> 00:15:47,280 Speaker 1: goes to what Dr Noakes talked about as far as 227 00:15:47,280 --> 00:15:51,760 Speaker 1: a pain theory, and he says, your brain decides, and 228 00:15:51,840 --> 00:15:55,760 Speaker 1: you logically support that decision that the pain is too 229 00:15:55,840 --> 00:15:59,280 Speaker 1: much to continue. Now, this is one of the reasons 230 00:15:59,320 --> 00:16:01,160 Speaker 1: I am so for waching it to be able to 231 00:16:01,200 --> 00:16:04,440 Speaker 1: talk from a firsthand perspective, having done you know, over 232 00:16:04,520 --> 00:16:08,640 Speaker 1: two dozen iron Man triathlons around the world, seventy plus marathons, 233 00:16:08,680 --> 00:16:11,360 Speaker 1: ultra marathons, you know, just did the show, just ran 234 00:16:11,400 --> 00:16:14,040 Speaker 1: across the Grand Canyon back. I have some experience with 235 00:16:14,600 --> 00:16:18,480 Speaker 1: this pain, with this psychology. It's why I do what 236 00:16:18,560 --> 00:16:20,960 Speaker 1: I do, It's why I study what I do, and 237 00:16:21,000 --> 00:16:25,040 Speaker 1: it's why I, you know, compete and even the Grand 238 00:16:25,040 --> 00:16:27,240 Speaker 1: Canadon wasn't a competition and that is a huge part 239 00:16:27,280 --> 00:16:31,080 Speaker 1: of it too. That it wasn't a competition. And so 240 00:16:31,160 --> 00:16:35,120 Speaker 1: here's an amazing line from Dr Noakes. Fatigue is purely 241 00:16:35,200 --> 00:16:43,160 Speaker 1: an emotion that we use as an excuse. Wow, an emotion. 242 00:16:43,320 --> 00:16:46,080 Speaker 1: Fatigue is an emotion that we use as an excuse. 243 00:16:46,400 --> 00:16:53,040 Speaker 1: So he's saying it's the tougher person mentally who ultimately wins. 244 00:16:54,200 --> 00:16:57,360 Speaker 1: Now he goes to the extreme and says, in this 245 00:16:57,440 --> 00:17:02,960 Speaker 1: line kind of embraces that is not the physiological almost 246 00:17:03,000 --> 00:17:09,120 Speaker 1: at all. Now I disagree to some degree, but I 247 00:17:09,160 --> 00:17:13,680 Speaker 1: agree more with the psychological. In other words, I think 248 00:17:13,720 --> 00:17:17,080 Speaker 1: both are involved. But it is rare, as the studies 249 00:17:17,080 --> 00:17:18,800 Speaker 1: show that we ever get to that point that you 250 00:17:18,880 --> 00:17:22,720 Speaker 1: don't have a reserve. And let me give you one quick, 251 00:17:23,040 --> 00:17:26,840 Speaker 1: perfect example of how this is true. How many people 252 00:17:28,560 --> 00:17:32,000 Speaker 1: pass out fall stumble are done right before the finish 253 00:17:32,080 --> 00:17:38,560 Speaker 1: line of an event, regardless of how long they have gone, 254 00:17:40,160 --> 00:17:44,600 Speaker 1: And how many people sprint to the finish line of 255 00:17:44,600 --> 00:17:51,600 Speaker 1: an event regardless of how long they have gone. Think 256 00:17:51,640 --> 00:17:54,960 Speaker 1: about that, and we're gonna take our final break, and 257 00:17:54,960 --> 00:17:58,159 Speaker 1: we're gonna break that down and show how there is 258 00:17:58,200 --> 00:18:02,560 Speaker 1: something to this central governor theory of fatigue. Final break. 259 00:18:02,600 --> 00:18:14,960 Speaker 1: We will be right back, all right, we are back 260 00:18:15,000 --> 00:18:17,840 Speaker 1: talking about one of my favorite topics, and I love 261 00:18:17,880 --> 00:18:20,159 Speaker 1: them all when it comes to health and wellness and 262 00:18:20,200 --> 00:18:22,720 Speaker 1: exercise and nutrition. But the mind, the power of the mind, 263 00:18:22,720 --> 00:18:26,359 Speaker 1: It keeps coming up for a reason, and and that 264 00:18:26,400 --> 00:18:30,919 Speaker 1: should excite you. That's why I end every podcast saying 265 00:18:31,800 --> 00:18:34,440 Speaker 1: that we control three things, and one of those is 266 00:18:34,480 --> 00:18:37,000 Speaker 1: our attitude, which is totally connected to the mind. And 267 00:18:37,200 --> 00:18:41,720 Speaker 1: as Dr Noakes is saying, our attitude during competitive events 268 00:18:42,280 --> 00:18:47,600 Speaker 1: is everything. Now extrapolate that out to life people. Your attitude, 269 00:18:48,040 --> 00:18:51,959 Speaker 1: every moment of every day is everything. And you can 270 00:18:52,000 --> 00:18:53,880 Speaker 1: go to the negative, you can go to the positive. 271 00:18:55,080 --> 00:18:58,160 Speaker 1: This is how we're bringing it all home. So regardless 272 00:18:58,200 --> 00:19:03,800 Speaker 1: of whether you're an athlete, we're just trying to be healthy. 273 00:19:03,920 --> 00:19:07,679 Speaker 1: We're just trying to enjoy life to its fullest. The 274 00:19:07,800 --> 00:19:11,560 Speaker 1: power of the mind. Now, I started my presentation last 275 00:19:11,640 --> 00:19:16,600 Speaker 1: night to this class, Brandon Behavior in the Extremes with 276 00:19:16,680 --> 00:19:21,640 Speaker 1: a video of the Hawaii Iron Man from and it 277 00:19:21,760 --> 00:19:25,800 Speaker 1: was and is known as the Crawl and Sean Welsh 278 00:19:26,119 --> 00:19:30,359 Speaker 1: and Wendy Ingram literally went down a couple of hundred 279 00:19:30,400 --> 00:19:33,920 Speaker 1: yards from the finish line and the video was ninety seconds. 280 00:19:33,920 --> 00:19:36,760 Speaker 1: I cut it down. It took them minutes to go 281 00:19:36,880 --> 00:19:41,760 Speaker 1: the final couple of hundred feet because they were stumbling, 282 00:19:41,920 --> 00:19:45,640 Speaker 1: they were falling, and they ultimately ended up crawling. Now, 283 00:19:45,680 --> 00:19:47,520 Speaker 1: for those of you who don't know, and Iron Man 284 00:19:47,600 --> 00:19:50,760 Speaker 1: is a triathlon consisting of two point four miles swim, 285 00:19:51,000 --> 00:19:53,760 Speaker 1: hundred twelve mile bike ride, twenty six point to mile 286 00:19:53,920 --> 00:19:58,000 Speaker 1: marathon run, and it's held on the island of Kona, Hawaii. 287 00:19:58,280 --> 00:20:02,480 Speaker 1: So the conditions are are brutal, perfect topic for my course, 288 00:20:03,080 --> 00:20:07,879 Speaker 1: Extreme Environment, Extreme Performance. Right, So it's hot, it's ridiculously humid, 289 00:20:08,119 --> 00:20:11,920 Speaker 1: the winds are brutal. I have been fortunate enough for unfortunate, 290 00:20:12,520 --> 00:20:14,680 Speaker 1: whichever way you want to look at it. But fortunate 291 00:20:14,800 --> 00:20:17,280 Speaker 1: is my way of looking at it. Obviously, of being 292 00:20:17,320 --> 00:20:21,040 Speaker 1: there twice, of competing twice, so I know firsthand how 293 00:20:21,119 --> 00:20:25,480 Speaker 1: challenging it is. Again, the total mileage hundred forty point 294 00:20:25,560 --> 00:20:30,480 Speaker 1: six miles, So the fact that they fell and crawled 295 00:20:30,840 --> 00:20:35,560 Speaker 1: to the finish said, there's something psychological going on. As 296 00:20:35,600 --> 00:20:38,800 Speaker 1: soon as they saw that finish line, something happened. Why 297 00:20:38,960 --> 00:20:41,840 Speaker 1: did that happen? What is going on? If it had 298 00:20:41,880 --> 00:20:47,560 Speaker 1: been two hundred and forty miles, most likely it would 299 00:20:47,560 --> 00:20:51,920 Speaker 1: have happened at two hundred and thirty nine miles. So 300 00:20:52,040 --> 00:20:57,639 Speaker 1: that bears exploration, right, So there's something going on in 301 00:20:57,880 --> 00:21:01,720 Speaker 1: the mind. Let me give you one interesting study the 302 00:21:01,800 --> 00:21:05,080 Speaker 1: doctor Noakes has, I mean he has dozens into the 303 00:21:05,119 --> 00:21:08,639 Speaker 1: central governor theory. But this one, you say, prove it, 304 00:21:08,840 --> 00:21:10,840 Speaker 1: prove it's on proval list studies. This is what your 305 00:21:10,840 --> 00:21:13,640 Speaker 1: show is about, right, Well, there are many. Here's one 306 00:21:13,680 --> 00:21:16,399 Speaker 1: I use during my presentation. The title of the study 307 00:21:16,680 --> 00:21:21,120 Speaker 1: is evidence that a central governor regulates exercise performance during 308 00:21:21,119 --> 00:21:27,320 Speaker 1: acute hypoxia and hyperoxia, so presence of oxygen and limited oxygen. 309 00:21:27,600 --> 00:21:32,280 Speaker 1: And this was in September two thousand one Journal of Biology. 310 00:21:32,520 --> 00:21:35,720 Speaker 1: And three quick takeaways. Again, I don't want to get 311 00:21:35,720 --> 00:21:38,320 Speaker 1: too deep into the science for those the show is 312 00:21:38,359 --> 00:21:42,960 Speaker 1: about just giving you enough, right. So again, first point 313 00:21:43,119 --> 00:21:46,560 Speaker 1: is that they're the evidence that pete cardiovascular function is 314 00:21:46,600 --> 00:21:50,920 Speaker 1: reduced during maximal exercise in both acute and chronic hypoxia 315 00:21:50,960 --> 00:21:55,280 Speaker 1: with no evidence of primary alterations in your mio cardio function. 316 00:21:55,800 --> 00:21:57,320 Speaker 1: It's one of the examples. You say, I have no 317 00:21:57,359 --> 00:22:00,200 Speaker 1: idea what that means. It means that again you're slowing down, down, 318 00:22:00,359 --> 00:22:04,760 Speaker 1: before you reach your peak. You're slowing down. Something other 319 00:22:04,840 --> 00:22:09,600 Speaker 1: than the physiological is taking over cardiovascularly. And the second 320 00:22:09,640 --> 00:22:13,399 Speaker 1: point is the muscular evidence that peaks skeletal muscle e 321 00:22:13,520 --> 00:22:18,320 Speaker 1: MG activity is also reduced during hypoxia is another sign. 322 00:22:19,720 --> 00:22:25,840 Speaker 1: So cardiovascularly, muscularly you have more, and they test this 323 00:22:26,680 --> 00:22:33,000 Speaker 1: in hypoxic environments. And so the takeaway from this study 324 00:22:35,160 --> 00:22:37,840 Speaker 1: is that it supports a model in which a central 325 00:22:37,960 --> 00:22:42,879 Speaker 1: neural governor constrains the cardiac output by regulating the massive 326 00:22:42,920 --> 00:22:46,960 Speaker 1: skeletal muscle that can be activated during maximal exercise in 327 00:22:46,960 --> 00:22:50,199 Speaker 1: both acute and chronic hypoxia. So that means that you 328 00:22:50,280 --> 00:22:53,719 Speaker 1: have more, You have more in your you know your 329 00:22:53,760 --> 00:22:57,959 Speaker 1: cardiovascular system, you have more muscle to recruit when you 330 00:22:58,080 --> 00:23:01,760 Speaker 1: feel like you can go no more, Yes you can. 331 00:23:03,119 --> 00:23:05,960 Speaker 1: And that goes for sports and that goes for life. 332 00:23:06,840 --> 00:23:10,439 Speaker 1: All right. Now, there is a very cool diagram I 333 00:23:10,560 --> 00:23:13,480 Speaker 1: use the central governor model of exercise. It is from 334 00:23:13,880 --> 00:23:17,000 Speaker 1: Dr Noakes himself. I will read parts of it and 335 00:23:17,280 --> 00:23:20,800 Speaker 1: you'll get it. So there's motivational factors known to enhance 336 00:23:20,840 --> 00:23:23,840 Speaker 1: athletic performance. That's part of this model. And underneath those 337 00:23:23,880 --> 00:23:30,639 Speaker 1: motivational factors are four points. Presence of competitors. Presence of competitors. 338 00:23:30,680 --> 00:23:34,080 Speaker 1: And you know what, perfect lead into another study presence 339 00:23:34,119 --> 00:23:39,040 Speaker 1: of competitors that Dr Notes did and talks about, and 340 00:23:39,080 --> 00:23:45,360 Speaker 1: it's really really simple. So Noakes did a study on cyclists. 341 00:23:45,880 --> 00:23:49,640 Speaker 1: It was a hilly time trial. Okay, So cyclists doing 342 00:23:49,680 --> 00:23:52,399 Speaker 1: a time trial, which means an all out effort, and 343 00:23:52,920 --> 00:23:55,560 Speaker 1: they are and and it wasn't flat because hills make 344 00:23:55,600 --> 00:24:01,000 Speaker 1: a difference, as doctor Noakes talks about. Okay, And so 345 00:24:01,040 --> 00:24:05,119 Speaker 1: when the cyclists competed against another person, their performance was 346 00:24:05,359 --> 00:24:10,359 Speaker 1: off two when they were losing, and when the cyclists 347 00:24:10,359 --> 00:24:13,080 Speaker 1: were ahead they went up almost two percent as well 348 00:24:13,119 --> 00:24:17,400 Speaker 1: one in performance. So when they were winning they got 349 00:24:17,400 --> 00:24:20,280 Speaker 1: a boost to go faster, and when they were losing, 350 00:24:20,600 --> 00:24:25,520 Speaker 1: they were slowing down. So simple yet so amazing. So 351 00:24:25,560 --> 00:24:27,679 Speaker 1: these are all outtime trials, as hard as you could go, 352 00:24:28,080 --> 00:24:31,520 Speaker 1: So when you think it's over, you slow down, and 353 00:24:31,560 --> 00:24:34,800 Speaker 1: when you think you're winning, you actually go faster. And 354 00:24:34,880 --> 00:24:38,960 Speaker 1: that is amazing because this study shows that for the 355 00:24:39,000 --> 00:24:43,080 Speaker 1: first time that they're better performance, actually had better emotions, 356 00:24:43,160 --> 00:24:46,040 Speaker 1: which it shouldn't be. You said, well, no, he's winning. Yeah, 357 00:24:46,080 --> 00:24:48,520 Speaker 1: but they feel good about it at the time even 358 00:24:48,600 --> 00:24:55,760 Speaker 1: though they are exercising harder you are suffering more, yet 359 00:24:56,119 --> 00:24:59,320 Speaker 1: you are pushing and enjoying it more. So you may 360 00:24:59,359 --> 00:25:04,000 Speaker 1: say so, yes, but such a powerful takeaway. They had 361 00:25:04,080 --> 00:25:10,439 Speaker 1: more when they were ahead than they thought. So the 362 00:25:10,520 --> 00:25:16,000 Speaker 1: power of the mind can't over emphasize how important that is. 363 00:25:18,480 --> 00:25:22,080 Speaker 1: And let me give you his quick definition because you 364 00:25:22,080 --> 00:25:24,480 Speaker 1: need it once of the central governor theory. It's gonna 365 00:25:24,480 --> 00:25:26,719 Speaker 1: be scientific, but for those of you who want it 366 00:25:26,960 --> 00:25:30,440 Speaker 1: and and it's cool. So this is Dr Noakes verbatim 367 00:25:30,640 --> 00:25:34,200 Speaker 1: description of what the central governor theory is. The central 368 00:25:34,240 --> 00:25:38,840 Speaker 1: governor theory proposes that afferent sensory information from the heart, 369 00:25:39,400 --> 00:25:43,920 Speaker 1: but also perhaps from the brain and respiratory muscles, informs 370 00:25:43,960 --> 00:25:48,359 Speaker 1: the brain of any threat that hypoxia or shemia may 371 00:25:48,400 --> 00:25:52,400 Speaker 1: develop in those organs. In response, the central governor acts 372 00:25:52,640 --> 00:25:56,720 Speaker 1: via the motor cortex to reduce the efferent neural activation 373 00:25:56,760 --> 00:26:00,520 Speaker 1: of the exercising muscles, thereby reducing the mass of muscle 374 00:26:00,840 --> 00:26:04,679 Speaker 1: that can be recruited and therefore reducing the exercise intensity 375 00:26:04,680 --> 00:26:07,320 Speaker 1: that can be sustained. Most of you are going again, 376 00:26:07,600 --> 00:26:10,160 Speaker 1: don't know what that means? Yes you do, now you do. 377 00:26:10,400 --> 00:26:12,720 Speaker 1: So there's a feedback loop your brain to your body, 378 00:26:12,760 --> 00:26:16,160 Speaker 1: your body to your brain and it's constantly checking what's 379 00:26:16,160 --> 00:26:19,919 Speaker 1: going on, and the brain is saying, wait a minute, 380 00:26:20,960 --> 00:26:24,920 Speaker 1: things are getting challenging. So I'm going to pull back 381 00:26:24,960 --> 00:26:26,800 Speaker 1: the muscles. I'm not going to give you what you need, 382 00:26:28,119 --> 00:26:32,960 Speaker 1: but you can override that. That is the takeaway. That 383 00:26:33,119 --> 00:26:38,679 Speaker 1: is the takeaway. It is trainable, it is psychological, and 384 00:26:38,960 --> 00:26:42,639 Speaker 1: it can be applied to everything you do in life. 385 00:26:43,000 --> 00:26:47,080 Speaker 1: So those four motivational factors known to enhance athletic performance, 386 00:26:47,200 --> 00:26:50,480 Speaker 1: and I would say performance in life. I give you 387 00:26:50,520 --> 00:26:53,640 Speaker 1: the first one, presence of competitors. Number two the knowledge 388 00:26:53,640 --> 00:26:59,000 Speaker 1: of the endpoint. That's why people either fall down and 389 00:26:59,040 --> 00:27:01,680 Speaker 1: pass out right before the finish line or speed up 390 00:27:02,160 --> 00:27:05,320 Speaker 1: when you know you're done or it's close. And anyone 391 00:27:05,359 --> 00:27:08,560 Speaker 1: who has done any event five k to you know, 392 00:27:08,840 --> 00:27:15,320 Speaker 1: five mile, bike, whatever, the endpoint is so important. It's 393 00:27:15,400 --> 00:27:20,840 Speaker 1: so important. And what this theory says, Remember I talked 394 00:27:20,840 --> 00:27:26,679 Speaker 1: about anticipation. So when your brain says, okay, what am 395 00:27:26,720 --> 00:27:29,399 Speaker 1: I doing? Am I running a hundred yards or am 396 00:27:29,400 --> 00:27:32,320 Speaker 1: I running a hundred miles? It is going to give 397 00:27:32,400 --> 00:27:36,000 Speaker 1: you what you need. And in the central governor model 398 00:27:36,000 --> 00:27:39,680 Speaker 1: of exercise, that's the anticipatory function of the brain that 399 00:27:39,800 --> 00:27:43,359 Speaker 1: it is going to start your body at different intensities 400 00:27:43,840 --> 00:27:48,760 Speaker 1: given what it knows you need. Isn't that incredible? So 401 00:27:48,800 --> 00:27:53,840 Speaker 1: it's this anticipatory response and again this feedback loop that 402 00:27:53,920 --> 00:27:56,760 Speaker 1: I talked about, brain to the body. It's an afferent 403 00:27:56,880 --> 00:27:59,600 Speaker 1: sensory feedback, so it's going back and forth. That's all 404 00:27:59,640 --> 00:28:02,879 Speaker 1: you need to know. Central nervous system, your brain to 405 00:28:02,960 --> 00:28:08,680 Speaker 1: your body, monitoring and and giving what you need. We're 406 00:28:08,680 --> 00:28:13,399 Speaker 1: trying to slow you down as well. Two more of 407 00:28:13,440 --> 00:28:19,719 Speaker 1: the motivational factors, deception and self belief. Deception and self belief, 408 00:28:20,000 --> 00:28:25,040 Speaker 1: the thoughts you have in your head are everything. Now 409 00:28:25,320 --> 00:28:28,800 Speaker 1: that rim to rim to rim run I did just 410 00:28:28,840 --> 00:28:31,600 Speaker 1: a couple of weeks ago the longest I've ever exercised 411 00:28:31,600 --> 00:28:34,160 Speaker 1: in my life, sixteen plus hours, and not the farthest 412 00:28:34,160 --> 00:28:37,040 Speaker 1: I've ever gone. It was around fifty miles. I've done more, 413 00:28:37,119 --> 00:28:40,920 Speaker 1: I've done you know, I've run farther, but the longest, 414 00:28:41,040 --> 00:28:44,680 Speaker 1: the most I've ever enjoyed something. And I would argue 415 00:28:44,760 --> 00:28:49,600 Speaker 1: it's because of this because of two things that A. 416 00:28:49,800 --> 00:28:52,120 Speaker 1: I have trained it. I have done so many events 417 00:28:52,160 --> 00:28:56,800 Speaker 1: now and each time I get better at it psychologically. 418 00:28:58,120 --> 00:29:01,640 Speaker 1: So this self deception, the knowledge of the endpoint, the 419 00:29:01,800 --> 00:29:04,600 Speaker 1: lack of presence of competitors. For me in this event 420 00:29:04,760 --> 00:29:08,280 Speaker 1: was everything. It was not a race, and so I 421 00:29:08,320 --> 00:29:11,800 Speaker 1: could reframe it in the way that I could enjoy it. 422 00:29:13,200 --> 00:29:15,320 Speaker 1: I knew the knowledge of the endpoint, and when I 423 00:29:15,360 --> 00:29:17,480 Speaker 1: was three miles from the finish, in the pitch dark 424 00:29:18,120 --> 00:29:22,480 Speaker 1: at six pm at night, holy smokes, hardest thing I've 425 00:29:22,520 --> 00:29:26,600 Speaker 1: ever done. Head lamp. You know, I've been going already 426 00:29:26,600 --> 00:29:29,640 Speaker 1: for about thirteen hours, and it was straight up for 427 00:29:29,680 --> 00:29:33,560 Speaker 1: three hours rain, fear that my head lamp was going to, 428 00:29:34,080 --> 00:29:36,480 Speaker 1: you know, go out, and that my backup batteries wouldn't 429 00:29:36,600 --> 00:29:43,160 Speaker 1: wouldn't last either. So it's the mental. It's the mental part. 430 00:29:43,520 --> 00:29:46,400 Speaker 1: So physiologically, I've had people say fifty miles, I could 431 00:29:46,440 --> 00:29:50,480 Speaker 1: never do that. Yes you could, Yes you could do 432 00:29:50,520 --> 00:29:53,520 Speaker 1: You have to believe you can, and that self belief 433 00:29:53,560 --> 00:29:57,800 Speaker 1: is number four. Self belief. You know. A great line 434 00:29:57,800 --> 00:30:01,360 Speaker 1: about coaches is a great coach is someone who believes 435 00:30:01,360 --> 00:30:04,920 Speaker 1: in you more than you believe in yourself. Topic for 436 00:30:04,960 --> 00:30:10,240 Speaker 1: another day. Alright, so central governor model of exercise, Motivational factors, 437 00:30:10,440 --> 00:30:16,160 Speaker 1: presence of competition, You're gonna go faster, Knowledge, event point 438 00:30:16,400 --> 00:30:22,080 Speaker 1: huge part of the psychological approach, deception and self belief, 439 00:30:22,480 --> 00:30:26,120 Speaker 1: psychological tools you use during the event itself. You can 440 00:30:26,280 --> 00:30:29,320 Speaker 1: use all of those things and should in your everyday 441 00:30:29,320 --> 00:30:32,480 Speaker 1: life and spurt again, You're gonna sprint to that finish 442 00:30:32,520 --> 00:30:35,800 Speaker 1: regardless of how long that event is or how short. 443 00:30:37,520 --> 00:30:40,920 Speaker 1: And such a cool theory. All right, One more little 444 00:30:41,040 --> 00:30:46,560 Speaker 1: video I showed during the presentation, worth describing is Olympic 445 00:30:46,600 --> 00:30:50,360 Speaker 1: Marathon for women, and I vividly remember watching this. There 446 00:30:50,440 --> 00:30:53,880 Speaker 1: was a woman, Gabriella Anderson Schie. I hope, I said her, 447 00:30:54,680 --> 00:30:58,520 Speaker 1: I hope it's Schie. And those of you you may 448 00:30:58,560 --> 00:31:01,800 Speaker 1: remember this woman came staggering onto the track. So the 449 00:31:01,880 --> 00:31:04,760 Speaker 1: final lap, the final finish line was on the track 450 00:31:05,280 --> 00:31:09,200 Speaker 1: and she came staggering in and and it took her forever, 451 00:31:09,400 --> 00:31:12,320 Speaker 1: and she was walking crooked, and she was, you know, 452 00:31:12,400 --> 00:31:14,240 Speaker 1: going from left all the way to one side of 453 00:31:14,240 --> 00:31:16,320 Speaker 1: the track to the other. And it took her forever, 454 00:31:16,880 --> 00:31:20,200 Speaker 1: just like that Hawaii iron Man for um, the two women. 455 00:31:21,640 --> 00:31:25,800 Speaker 1: But she finished. And in the video she talks about 456 00:31:25,920 --> 00:31:29,320 Speaker 1: how she couldn't quit, that she knew this was her 457 00:31:29,360 --> 00:31:32,240 Speaker 1: first and last or her last. I think opportunity to 458 00:31:32,240 --> 00:31:34,520 Speaker 1: do the marathon. She was thirty nine years old, so 459 00:31:34,640 --> 00:31:40,840 Speaker 1: her why, her reason was so big that it overrode 460 00:31:41,000 --> 00:31:46,240 Speaker 1: the central governor. There was no way she was going 461 00:31:46,320 --> 00:31:49,400 Speaker 1: to quit. And it is an amazing video worth pulling 462 00:31:49,480 --> 00:31:52,560 Speaker 1: up and just the power of the mind and how 463 00:31:52,600 --> 00:31:58,240 Speaker 1: determined she was, grit, perseverance, all terms. We're gonna talk 464 00:31:58,280 --> 00:32:02,480 Speaker 1: more and more about during this the podcasts Resilience. These 465 00:32:02,480 --> 00:32:07,600 Speaker 1: are all psychological, so yes, the physiological matters, but what 466 00:32:07,680 --> 00:32:12,320 Speaker 1: you do with your mind incredible. One final study, so 467 00:32:12,400 --> 00:32:17,640 Speaker 1: there's an amazing researcher into this as well. Dr mar Cora, 468 00:32:18,960 --> 00:32:22,440 Speaker 1: let me pull up. So he is big into the 469 00:32:22,480 --> 00:32:26,880 Speaker 1: psychobiological model of endurance performance and he studies it and 470 00:32:26,920 --> 00:32:31,560 Speaker 1: it's based on motivational intensity theory that proposes the point 471 00:32:31,600 --> 00:32:36,160 Speaker 1: at which people stop endurance exercises determined by perception of 472 00:32:36,240 --> 00:32:40,800 Speaker 1: effort and potential motivation things I was just talking about. 473 00:32:40,800 --> 00:32:43,440 Speaker 1: So he's taking the central governor theory and he's taking 474 00:32:43,440 --> 00:32:47,880 Speaker 1: it a step forward. Perception of effort is the conscious 475 00:32:47,920 --> 00:32:52,320 Speaker 1: sensation of how hard, heavy, and strenuous a physical task is, 476 00:32:52,840 --> 00:32:57,040 Speaker 1: while potential motivation is the highest effort. A person here 477 00:32:57,080 --> 00:33:01,040 Speaker 1: we go is willing to exert in order to succeed 478 00:33:01,040 --> 00:33:05,960 Speaker 1: in the task, is willing to exert. So when the 479 00:33:05,960 --> 00:33:10,640 Speaker 1: effort required by endurance exercise is perceived to exceed your motivation, 480 00:33:11,240 --> 00:33:14,080 Speaker 1: or when the perception of effort is so extreme that 481 00:33:14,160 --> 00:33:22,000 Speaker 1: continuing seems impossible, the person consciously decides to stop exercising. 482 00:33:23,480 --> 00:33:27,520 Speaker 1: So cool, And again, I know I'm an equals one. 483 00:33:27,600 --> 00:33:32,040 Speaker 1: And let me say, you know, I'm generally uncomfortable sharing 484 00:33:32,520 --> 00:33:36,400 Speaker 1: my stories, which of my events, they're personal to me. 485 00:33:36,960 --> 00:33:39,720 Speaker 1: I don't want you know, I don't like talking about myself, 486 00:33:39,760 --> 00:33:42,720 Speaker 1: as crazy as that may sound. But I get the feedback. 487 00:33:42,760 --> 00:33:45,560 Speaker 1: And I am an equals one and I am doing 488 00:33:45,640 --> 00:33:49,480 Speaker 1: things that I learned so much from and I'm not 489 00:33:50,080 --> 00:33:55,440 Speaker 1: different from you in what we can achieve. And that 490 00:33:55,600 --> 00:34:00,080 Speaker 1: is really important for everyone to identify. And and what 491 00:34:00,160 --> 00:34:05,080 Speaker 1: I just read the psycho biological model of endurance performance again, 492 00:34:05,480 --> 00:34:12,360 Speaker 1: psychobiological model of life. And here's one really cool study. 493 00:34:12,360 --> 00:34:17,520 Speaker 1: I'll end with that. Dr markra did another cycling test, 494 00:34:17,600 --> 00:34:21,319 Speaker 1: two groups to exhaustion, so all out. And by the way, 495 00:34:21,360 --> 00:34:25,240 Speaker 1: these tests, uh, you know, I've done VO two max tests, 496 00:34:25,239 --> 00:34:27,480 Speaker 1: a bike and run. When you have to go all 497 00:34:27,560 --> 00:34:31,239 Speaker 1: out and get tested, it is brutal. And by the way, 498 00:34:31,280 --> 00:34:35,040 Speaker 1: to show you this great point, to show you the 499 00:34:35,040 --> 00:34:38,000 Speaker 1: psychological when you take these tests. I did mind at 500 00:34:38,000 --> 00:34:43,360 Speaker 1: a Delpfi university most recently, and they have graduate students 501 00:34:43,400 --> 00:34:45,600 Speaker 1: who when you're on that treadmill, they just yell at you. 502 00:34:46,320 --> 00:34:48,840 Speaker 1: Why are they yelling at you to get you to 503 00:34:48,880 --> 00:34:52,319 Speaker 1: go to your extreme women, to get you to not 504 00:34:52,480 --> 00:34:57,759 Speaker 1: quit mentally because they know that you have more and 505 00:34:57,840 --> 00:35:00,880 Speaker 1: running on a treadmill, you know that is it's it's brutal. 506 00:35:00,920 --> 00:35:04,040 Speaker 1: And going to you know, as hard as you can 507 00:35:05,160 --> 00:35:09,640 Speaker 1: is brutal. So brutal cycling test to exhaustion. Two groups 508 00:35:10,280 --> 00:35:14,680 Speaker 1: they were shown subliminal messages. They had no idea. They 509 00:35:14,680 --> 00:35:19,719 Speaker 1: were shown subliminal messages, so there's no placebo effect. They 510 00:35:19,760 --> 00:35:24,520 Speaker 1: had no idea. So they were sixteen milliseconds, so less 511 00:35:24,560 --> 00:35:26,680 Speaker 1: than a blink of an eye. And what were they shown. 512 00:35:27,320 --> 00:35:30,759 Speaker 1: One group was shown smiling faces and another group was 513 00:35:30,760 --> 00:35:36,920 Speaker 1: shown frowning faces. And what was the result That the 514 00:35:37,000 --> 00:35:46,000 Speaker 1: group that was unknowingly shown smiling faces lasted twelve percent longer. 515 00:35:46,960 --> 00:35:53,040 Speaker 1: That is a lot that is significant, and that is 516 00:35:53,920 --> 00:35:59,319 Speaker 1: telling about the power of the mind. And by the way, 517 00:35:59,320 --> 00:36:03,560 Speaker 1: the study unconscious visual cues related to affect and action 518 00:36:03,640 --> 00:36:07,640 Speaker 1: after alter perception of effort and endurance performance. And this 519 00:36:07,760 --> 00:36:11,880 Speaker 1: was December two, four Frontiers of Human Neuroscience. So cool, 520 00:36:12,280 --> 00:36:17,600 Speaker 1: So cool, and so applicable to life, So applicable and 521 00:36:18,400 --> 00:36:23,000 Speaker 1: final thought, and it goes right to that study. You know, 522 00:36:23,120 --> 00:36:26,120 Speaker 1: I've written in my books and I've talked about at length. 523 00:36:26,239 --> 00:36:30,400 Speaker 1: When I am doing an event and I'm suffering, I 524 00:36:30,440 --> 00:36:33,960 Speaker 1: put a smile on my face. It sounds goofy, and 525 00:36:34,040 --> 00:36:40,080 Speaker 1: it sounds inconsequential and is so powerful. The mere act 526 00:36:40,200 --> 00:36:45,319 Speaker 1: of putting that smile on your face changes your physiology, 527 00:36:46,719 --> 00:36:52,520 Speaker 1: changes your mental state, these things that we are in 528 00:36:52,560 --> 00:36:56,880 Speaker 1: control of. And by the way, the more pain I'm in, 529 00:36:56,920 --> 00:36:59,720 Speaker 1: the bigger the smile. And I gave a lecture before 530 00:36:59,760 --> 00:37:02,040 Speaker 1: a marathon years ago, I think it was Marine Corps. 531 00:37:02,520 --> 00:37:05,880 Speaker 1: And after the race was over, the guy came up 532 00:37:05,920 --> 00:37:08,120 Speaker 1: to me who had been to the lecture, and he said, Tom, 533 00:37:08,120 --> 00:37:10,279 Speaker 1: I saw you, and you had that smile on your face, 534 00:37:10,320 --> 00:37:13,759 Speaker 1: and I knew you were suffering, but it's it's a 535 00:37:13,800 --> 00:37:19,480 Speaker 1: different kind of suffering, and it's controlling that emotion. It's 536 00:37:19,600 --> 00:37:26,920 Speaker 1: enjoying the moment, and it's reframing your situation because we 537 00:37:26,960 --> 00:37:30,319 Speaker 1: are in control of those thoughts, and those thoughts are 538 00:37:30,360 --> 00:37:32,400 Speaker 1: so powerful. So I hope you enjoyed this. Now, the 539 00:37:32,440 --> 00:37:37,640 Speaker 1: central governor theory controversial. I don't think it's all or nothing. Listen, 540 00:37:37,800 --> 00:37:41,319 Speaker 1: there was a year where I did the most marathons 541 00:37:41,800 --> 00:37:44,160 Speaker 1: in the shortest amount of time and it ended up, 542 00:37:44,239 --> 00:37:47,560 Speaker 1: you know, a couple of weeks apart handful, and my 543 00:37:47,640 --> 00:37:49,880 Speaker 1: final one was New York City Marathon. And by the 544 00:37:49,920 --> 00:37:51,560 Speaker 1: time I got to Central Park, which is the last 545 00:37:51,600 --> 00:37:56,080 Speaker 1: couple of miles, my calves were granted, never had that 546 00:37:56,120 --> 00:38:01,239 Speaker 1: feeling before. Now I finished, I slowed down, and I 547 00:38:01,360 --> 00:38:05,319 Speaker 1: probably could have gone faster, but the desire wasn't there. 548 00:38:06,520 --> 00:38:09,080 Speaker 1: And I'm pretty sure that my calves were shot in 549 00:38:09,120 --> 00:38:10,640 Speaker 1: a way. I know that they were shot in a 550 00:38:10,680 --> 00:38:12,799 Speaker 1: way that I've never felt before. So of course there's 551 00:38:12,840 --> 00:38:15,880 Speaker 1: a physiological component to this. You can't just you know, 552 00:38:16,000 --> 00:38:18,759 Speaker 1: not do the training and go out and expect to, 553 00:38:19,040 --> 00:38:23,160 Speaker 1: you know, put in a phenomenal performance. But when you 554 00:38:23,200 --> 00:38:29,200 Speaker 1: do the training, the mental side is everything. And that 555 00:38:29,320 --> 00:38:34,920 Speaker 1: is not just sports, that is life. The central Governor 556 00:38:35,120 --> 00:38:38,080 Speaker 1: theory of exercise. There you have it. I hope you 557 00:38:38,200 --> 00:38:44,920 Speaker 1: enjoyed it. You can use it for exercise, for strength training, 558 00:38:44,960 --> 00:38:48,239 Speaker 1: for everything you are doing, regardless of the level at 559 00:38:48,280 --> 00:38:51,040 Speaker 1: which you are doing it. If you have not yet 560 00:38:51,080 --> 00:38:53,560 Speaker 1: rated the show, please do so, super helpful. And if 561 00:38:53,560 --> 00:38:57,719 Speaker 1: you can leave comments reviews, that is super helpful as well. 562 00:38:57,880 --> 00:39:00,279 Speaker 1: Subscribe if you haven't already, and if you want to 563 00:39:00,280 --> 00:39:04,200 Speaker 1: reach out topics, comments, whatever you want to say. I 564 00:39:04,280 --> 00:39:07,720 Speaker 1: love to hear from you. Tom h Fit is Twitter, 565 00:39:07,920 --> 00:39:12,040 Speaker 1: Tom h Fit is Instagram, and my website fitness disrupted 566 00:39:12,080 --> 00:39:15,320 Speaker 1: dot com and go right there email me through the site. Again. 567 00:39:15,440 --> 00:39:17,480 Speaker 1: We're gonna be talking so much more about this stuff 568 00:39:17,520 --> 00:39:21,440 Speaker 1: on the show because it's the psychology. It's the physiology 569 00:39:21,680 --> 00:39:26,040 Speaker 1: that matter. And I have one goal to help you 570 00:39:26,080 --> 00:39:29,400 Speaker 1: have your best life. You end me, and so I 571 00:39:29,400 --> 00:39:32,080 Speaker 1: am an experiment of one. I will go suffer and 572 00:39:32,200 --> 00:39:34,880 Speaker 1: enjoy it, by the way, and run, you know, across 573 00:39:34,880 --> 00:39:36,799 Speaker 1: the Grand Canyon back things like that and bring the 574 00:39:36,840 --> 00:39:39,520 Speaker 1: stories back to you. Take the science, take all of it, 575 00:39:39,520 --> 00:39:44,520 Speaker 1: put it together. But get excited that you control three 576 00:39:44,920 --> 00:39:47,839 Speaker 1: amazing things. How much you move, what you put into 577 00:39:47,840 --> 00:39:50,920 Speaker 1: your mouths, and as I talked about today, your attitude, 578 00:39:50,960 --> 00:39:56,080 Speaker 1: your state of mind, and that's awesome. I'm Tom Holland. 579 00:39:56,600 --> 00:40:04,240 Speaker 1: This is Fitness Disrupted. Believe in yourself. M hmm. Fitness 580 00:40:04,280 --> 00:40:07,680 Speaker 1: Disrupted is a production of I heart Radio. For more 581 00:40:07,719 --> 00:40:10,919 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 582 00:40:11,160 --> 00:40:14,600 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.