1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:18,280 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Awesome 3 00:00:18,400 --> 00:00:20,120 Speaker 1: new study just came out and I said, I gotta 4 00:00:20,160 --> 00:00:23,400 Speaker 1: bring this to you, as I always do. You don't 5 00:00:23,440 --> 00:00:26,840 Speaker 1: have to look for them. I will bring them to you. 6 00:00:26,880 --> 00:00:29,400 Speaker 1: That's what this show is bringing you, the latest and 7 00:00:29,440 --> 00:00:32,360 Speaker 1: greatest so that you can live your best life. And 8 00:00:32,520 --> 00:00:35,960 Speaker 1: this is a new study by researchers at n y 9 00:00:36,080 --> 00:00:39,240 Speaker 1: U School of Global Public Health. Pretty darn good source. 10 00:00:39,640 --> 00:00:43,000 Speaker 1: And I was thinking, where do most people get their 11 00:00:43,080 --> 00:00:48,440 Speaker 1: exercise and nutrition information from? Hopefully you do it here 12 00:00:50,000 --> 00:00:54,200 Speaker 1: the best guests, the latest research, decades of experience, yes, 13 00:00:54,240 --> 00:00:57,720 Speaker 1: but most don't. Most get them from three places, essentially 14 00:00:57,800 --> 00:01:02,440 Speaker 1: three places your friends. Oh hey I just lost you know, 15 00:01:02,520 --> 00:01:05,360 Speaker 1: ten pounds in three weeks on this bad diet. Awesome? 16 00:01:05,560 --> 00:01:10,800 Speaker 1: Do tell no. Then there's the social media influencers, very 17 00:01:10,840 --> 00:01:15,440 Speaker 1: little experience education if any, but high on the genetics 18 00:01:15,520 --> 00:01:18,319 Speaker 1: and showing skin on social media goes a long way 19 00:01:18,319 --> 00:01:26,400 Speaker 1: in today's world, doesn't generally help percent of you out there, okay. 20 00:01:26,480 --> 00:01:30,840 Speaker 1: And then there's media that generally do two things. They 21 00:01:30,880 --> 00:01:34,440 Speaker 1: either make it really complicated and complex when it need 22 00:01:34,520 --> 00:01:38,920 Speaker 1: not be, or they take away your control by telling 23 00:01:38,959 --> 00:01:43,319 Speaker 1: you it's genetics and you have no control, and then 24 00:01:43,319 --> 00:01:47,160 Speaker 1: it doesn't matter and give up. These are all bad 25 00:01:47,200 --> 00:01:50,120 Speaker 1: places to get your information from, and they're keeping you 26 00:01:50,280 --> 00:01:56,640 Speaker 1: from your results and your best life. And so let's 27 00:01:56,640 --> 00:02:02,040 Speaker 1: talk about this new study which identified as one of 28 00:02:02,080 --> 00:02:05,440 Speaker 1: the or actually the lead researcher says, and I will 29 00:02:05,520 --> 00:02:09,400 Speaker 1: quote her later, a potential key driver of the obesity epidemic. 30 00:02:11,000 --> 00:02:13,040 Speaker 1: And as I put in the title, it's not rocket science, 31 00:02:14,040 --> 00:02:18,320 Speaker 1: but it rarely is. But we're gonna talk about it 32 00:02:18,760 --> 00:02:23,880 Speaker 1: because there are nuances and connections that are not made 33 00:02:25,240 --> 00:02:28,120 Speaker 1: by the vast majority of friends, social media influencers and 34 00:02:28,160 --> 00:02:31,280 Speaker 1: the media because they don't have the education or experience 35 00:02:31,400 --> 00:02:35,080 Speaker 1: to make them, and they have their biases, bias, biasses. 36 00:02:36,480 --> 00:02:40,960 Speaker 1: It's like swimming swammed, swimmed. Yes. So this study, let's 37 00:02:41,000 --> 00:02:44,400 Speaker 1: just get right to it. New study researchers n y 38 00:02:44,520 --> 00:02:49,239 Speaker 1: U School of Global Public Health, and they were measuring 39 00:02:49,880 --> 00:02:55,799 Speaker 1: the increase in what as they put it, industrial manufactured foods, 40 00:02:57,040 --> 00:03:00,640 Speaker 1: and they were looking at the connection to city. And 41 00:03:01,760 --> 00:03:07,880 Speaker 1: this is really important people. Other diseases, as I've talked 42 00:03:07,919 --> 00:03:11,600 Speaker 1: about in dozens of podcasts already and written in my 43 00:03:11,680 --> 00:03:15,840 Speaker 1: books and talk about daily. Being a healthy weight is 44 00:03:15,880 --> 00:03:21,200 Speaker 1: important for way more than just vanity. If that's your goal, 45 00:03:21,240 --> 00:03:23,720 Speaker 1: and that's not a horrible goal, and I love that. 46 00:03:23,800 --> 00:03:28,800 Speaker 1: Sabrina Joe, the guest I had recently from the American 47 00:03:28,840 --> 00:03:33,640 Speaker 1: Council on Exercise, said the same thing. It's okay if 48 00:03:33,639 --> 00:03:35,720 Speaker 1: you want to look better, it's okay. But being a 49 00:03:35,880 --> 00:03:41,920 Speaker 1: healthy weight is for many other reasons, many other reasons, 50 00:03:41,920 --> 00:03:44,840 Speaker 1: and that needs to be talked about now that we're 51 00:03:44,840 --> 00:03:46,840 Speaker 1: talking about science. Now that we're all about science. I've 52 00:03:46,840 --> 00:03:52,280 Speaker 1: been all about science for decades. But I digress or 53 00:03:52,320 --> 00:03:55,960 Speaker 1: get ahead of myself. So this was what I'm gonna 54 00:03:55,960 --> 00:03:59,360 Speaker 1: get right to the study title ultra processed food Consumption 55 00:03:59,800 --> 00:04:04,400 Speaker 1: among US adults from two thousand one to two thousand eighteen. 56 00:04:04,880 --> 00:04:08,960 Speaker 1: This is in the American Journal of Clinical Nutrition, October one. 57 00:04:09,200 --> 00:04:13,760 Speaker 1: Could it be more recent? Could it be more recent? 58 00:04:13,960 --> 00:04:18,280 Speaker 1: So let me backtrack just a tiny bit. And I've 59 00:04:18,279 --> 00:04:20,200 Speaker 1: done this and I will do it over and over 60 00:04:21,080 --> 00:04:25,000 Speaker 1: because this is such a popular topic on podcast and 61 00:04:25,000 --> 00:04:29,400 Speaker 1: everything else. What is leading to obesity? There's a lot 62 00:04:29,400 --> 00:04:32,679 Speaker 1: of garbage information out there from some people who sound 63 00:04:32,800 --> 00:04:35,720 Speaker 1: and have some letters after their name, one in particular, 64 00:04:36,520 --> 00:04:39,200 Speaker 1: who has pitched to this show. And I said, no, 65 00:04:40,120 --> 00:04:43,279 Speaker 1: I don't care how big the platform is and what 66 00:04:43,360 --> 00:04:46,279 Speaker 1: this person preaches over and over and over again, even 67 00:04:46,320 --> 00:04:51,719 Speaker 1: when confronted with hard signs to the contrary. Carbs, carbs, carps, carbs, carbs, 68 00:04:51,760 --> 00:04:57,480 Speaker 1: carps not what the science says. And there are complex carbohydrates, 69 00:04:57,600 --> 00:05:01,120 Speaker 1: and there are processed s bull that we're gonna talk 70 00:05:01,160 --> 00:05:04,760 Speaker 1: about today. The quality of your food matters, and this 71 00:05:04,839 --> 00:05:08,320 Speaker 1: goes to that there's a calorie of calorie, of course, 72 00:05:08,680 --> 00:05:10,560 Speaker 1: not when it comes to quality of food. When it 73 00:05:10,600 --> 00:05:14,040 Speaker 1: comes to pure weight loss, yeah, heck, yeah, yeah, it's 74 00:05:14,080 --> 00:05:20,080 Speaker 1: calories in, calories out, energy balance whither have more at 75 00:05:20,080 --> 00:05:22,320 Speaker 1: the end of the day as far as energy intake 76 00:05:22,640 --> 00:05:27,159 Speaker 1: and what you burn or you don't. So that is 77 00:05:28,400 --> 00:05:30,920 Speaker 1: one of the purest examples of media making something really 78 00:05:30,920 --> 00:05:35,640 Speaker 1: complicated when it's not. The calorie is a calorie when 79 00:05:35,680 --> 00:05:37,560 Speaker 1: it comes to pure weight loss, it is not a 80 00:05:37,560 --> 00:05:39,520 Speaker 1: calorie when it comes to health. And that's what we'll 81 00:05:39,520 --> 00:05:43,600 Speaker 1: talk about with this study as well. And so let 82 00:05:43,600 --> 00:05:47,719 Speaker 1: me give you the abstract to this study. The background 83 00:05:47,800 --> 00:05:52,560 Speaker 1: for this abstract is this accumulating evidence links ultra processed 84 00:05:52,600 --> 00:05:57,880 Speaker 1: foods to poor diet quality and chronic diseases. Understanding dietary 85 00:05:57,920 --> 00:06:01,160 Speaker 1: trends is essential to inform priority ease and policies to 86 00:06:01,200 --> 00:06:07,120 Speaker 1: improve diet quality and prevent diet related chronic diseases. Data 87 00:06:07,160 --> 00:06:10,520 Speaker 1: are lacking, however, for trends in ultra processed food in 88 00:06:10,560 --> 00:06:13,320 Speaker 1: take Now, this is where, yeah, we always look at 89 00:06:13,320 --> 00:06:17,039 Speaker 1: the science, but we can't leave common sense out. It 90 00:06:17,160 --> 00:06:21,960 Speaker 1: is in all aspects of today's world, but nevermore so 91 00:06:23,400 --> 00:06:27,680 Speaker 1: then exercise and nutrition. What were the objectives of this study? 92 00:06:29,560 --> 00:06:33,719 Speaker 1: They examine us secular trends in food consumption according to 93 00:06:33,839 --> 00:06:37,240 Speaker 1: processing level from two thousand to two eight so looking 94 00:06:37,279 --> 00:06:39,560 Speaker 1: at the quality of food, what kind of food, and 95 00:06:39,600 --> 00:06:42,360 Speaker 1: what affects it had, and so what did they do? 96 00:06:42,760 --> 00:06:46,800 Speaker 1: Really good study? N Y you right. They analyze dietary 97 00:06:46,880 --> 00:06:49,880 Speaker 1: data collected by a twenty four hour recall from adult 98 00:06:49,920 --> 00:06:55,240 Speaker 1: participants older than nineteen years and over forty thousand. That's 99 00:06:55,240 --> 00:06:58,119 Speaker 1: a big group. That's a brief big group in nine 100 00:06:58,120 --> 00:07:00,919 Speaker 1: cross sectional waves of the n h A n E S. 101 00:07:00,960 --> 00:07:03,680 Speaker 1: We've talked about this study before, from two thousand and 102 00:07:03,720 --> 00:07:07,200 Speaker 1: one to two thousand, two to two thousand sew eighteen. 103 00:07:07,680 --> 00:07:12,960 Speaker 1: They calculated participants intake of minimally processed foods, processed culinary ingredients, 104 00:07:13,000 --> 00:07:17,160 Speaker 1: processed foods, and ultra processed foods as the relative contribution 105 00:07:17,440 --> 00:07:20,760 Speaker 1: to daily energy intake. And I'm gonna tell you what 106 00:07:20,800 --> 00:07:23,520 Speaker 1: that is because there's such cool connections and cool connections 107 00:07:23,560 --> 00:07:28,280 Speaker 1: to podcast I just did about diet soda and so yeah, 108 00:07:28,880 --> 00:07:33,000 Speaker 1: it's not rocket science, but there's nuance that most people 109 00:07:33,080 --> 00:07:36,040 Speaker 1: who talk about these subjects have no idea. All right, 110 00:07:36,080 --> 00:07:37,560 Speaker 1: quick break, when we come back and me to get 111 00:07:37,560 --> 00:07:41,480 Speaker 1: to that that really cool connection to diet soda and 112 00:07:41,520 --> 00:07:45,480 Speaker 1: the quality of food and waking quick break, We'll be 113 00:07:45,560 --> 00:07:58,880 Speaker 1: right back, and we're back talking about this awesome study 114 00:07:58,960 --> 00:08:01,840 Speaker 1: ultra processed food can assumption among US adults from two 115 00:08:01,840 --> 00:08:05,960 Speaker 1: thousand one two eighteen. We're talking about weight game, one 116 00:08:06,040 --> 00:08:10,600 Speaker 1: of the most popular topics obviously in health and wellness. 117 00:08:10,400 --> 00:08:13,760 Speaker 1: It's made complicated. You listen to your friends, you listen 118 00:08:13,800 --> 00:08:19,560 Speaker 1: to a fitness influencers, you listen to the media, all 119 00:08:19,640 --> 00:08:23,640 Speaker 1: three of whom most often don't know what they're talking about. 120 00:08:24,920 --> 00:08:29,080 Speaker 1: So this great study, and I talked about for the break, 121 00:08:29,120 --> 00:08:32,880 Speaker 1: minimally processed foods process culinary ingredients, processed foods, and ultra 122 00:08:32,920 --> 00:08:36,240 Speaker 1: processed foods. And that's where it gets really cool. But 123 00:08:36,280 --> 00:08:37,840 Speaker 1: I'm gonna come back to that. So what were the 124 00:08:37,880 --> 00:08:41,040 Speaker 1: results of this study looking at it over people? And yes, 125 00:08:41,320 --> 00:08:45,079 Speaker 1: twenty four hour dietary recall not perfect, but pretty darn good, 126 00:08:45,160 --> 00:08:50,040 Speaker 1: especially with a sample size that large and a great study. 127 00:08:50,400 --> 00:08:53,960 Speaker 1: And so the results were this consumption of ultra processed 128 00:08:53,960 --> 00:08:58,120 Speaker 1: foods increased among all US adults from two thousand one, 129 00:08:58,200 --> 00:09:05,480 Speaker 1: two thousand two to two thou seen people are eating 130 00:09:05,800 --> 00:09:11,559 Speaker 1: more bad food? Is that surprising? Well as a huge part, 131 00:09:11,600 --> 00:09:16,160 Speaker 1: as the researchers will conclude, a huge part of the problem, 132 00:09:16,160 --> 00:09:20,679 Speaker 1: not carbs in and of themselves, not toxins, not even 133 00:09:20,920 --> 00:09:25,840 Speaker 1: lack of exercise. It's connected. But as I say over 134 00:09:25,880 --> 00:09:29,800 Speaker 1: and over again, you cannot outrun your fork just because 135 00:09:29,840 --> 00:09:34,320 Speaker 1: I do a lot of exercise in many races. The 136 00:09:34,400 --> 00:09:36,839 Speaker 1: math is simple. I will continually do it for you. 137 00:09:38,920 --> 00:09:40,880 Speaker 1: Just ran six miles this morning and the pouring rain 138 00:09:41,800 --> 00:09:45,120 Speaker 1: loved it. If you haven't listened to my podcast Why 139 00:09:45,200 --> 00:09:48,560 Speaker 1: you should exercise, run walk in the rain, please do. 140 00:09:49,640 --> 00:09:51,720 Speaker 1: I ran five miles on the treadmill last night because 141 00:09:51,720 --> 00:09:53,719 Speaker 1: I had to because my son was playing hockey and 142 00:09:53,760 --> 00:09:56,360 Speaker 1: I needed to maximize my time. I'm getting ready for 143 00:09:56,360 --> 00:09:59,440 Speaker 1: this race, and two weeks less then, and this morning 144 00:09:59,440 --> 00:10:03,319 Speaker 1: I ran six miles outside nor Easter. One of the 145 00:10:03,320 --> 00:10:05,120 Speaker 1: greatest runs I've had since the last time I ran 146 00:10:05,160 --> 00:10:10,839 Speaker 1: in the rain. But six miles s calories plus or 147 00:10:10,880 --> 00:10:17,319 Speaker 1: minus faster, now running faster than I was back when 148 00:10:17,360 --> 00:10:20,000 Speaker 1: I started training. Let's call it in an hour. It 149 00:10:20,160 --> 00:10:25,000 Speaker 1: was faster. But to make it easy, our of exercise 150 00:10:26,640 --> 00:10:31,040 Speaker 1: that you can undo in ten seconds at Starbucks by 151 00:10:31,080 --> 00:10:36,080 Speaker 1: taking in a seven hundred calorie anything. So when we 152 00:10:36,120 --> 00:10:39,520 Speaker 1: talk about weight gain and obesity and why we're getting 153 00:10:39,960 --> 00:10:47,360 Speaker 1: as a society bigger and bigger, huge part is the food. Okay, 154 00:10:47,400 --> 00:10:52,560 Speaker 1: another finding, The trend was consistent among all socio demographic 155 00:10:52,640 --> 00:11:00,920 Speaker 1: subgroups except Hispanics. Really interesting, But that's pretty darn interesting too. 156 00:11:01,559 --> 00:11:05,640 Speaker 1: In other words, you know, there's studies about obviously the 157 00:11:05,640 --> 00:11:09,480 Speaker 1: connection with wealth and health, but this, and I want 158 00:11:09,480 --> 00:11:13,679 Speaker 1: to get too deep into it, everyone pretty much is 159 00:11:13,720 --> 00:11:19,560 Speaker 1: eating more bad food. Makes sense. That goes on in 160 00:11:19,720 --> 00:11:22,920 Speaker 1: contrast the consumption of minimally processed foods, and I will 161 00:11:23,080 --> 00:11:26,080 Speaker 1: specify what that is. In a second decrease significantly, but 162 00:11:26,360 --> 00:11:28,520 Speaker 1: eating more of the the good stuff eating less of the 163 00:11:28,640 --> 00:11:33,880 Speaker 1: less bad stuff. Not good decrease significantly over the study 164 00:11:33,880 --> 00:11:38,559 Speaker 1: period from thirty two point seven of calories taken in 165 00:11:38,840 --> 00:11:43,240 Speaker 1: and across again all socio demographic strata. The consumption of 166 00:11:43,320 --> 00:11:47,240 Speaker 1: process culinary ingredients increased, not good, and that was from 167 00:11:47,280 --> 00:11:50,400 Speaker 1: three point nine to five. All of this adds up, 168 00:11:52,280 --> 00:11:56,679 Speaker 1: All of this adds up that carbs not not not 169 00:11:56,760 --> 00:12:00,720 Speaker 1: just making it so simple and so just again contradicted 170 00:12:00,760 --> 00:12:09,680 Speaker 1: by research blaming one thing, one nutrient. No, doesn't doesn't 171 00:12:09,720 --> 00:12:14,040 Speaker 1: even go into that. We're just talking about processed foods. Okay. Now, 172 00:12:14,200 --> 00:12:21,280 Speaker 1: carbohydrates are a big part of that, but not to 173 00:12:21,440 --> 00:12:25,800 Speaker 1: blame when it comes to total calories in total carries 174 00:12:25,800 --> 00:12:27,640 Speaker 1: out and hunger, and we'll talk about that all right. 175 00:12:27,800 --> 00:12:30,880 Speaker 1: Goes on just a couple more findings. Whereas the intake 176 00:12:30,920 --> 00:12:35,680 Speaker 1: of processed foods remains stable, so eating more of the 177 00:12:35,760 --> 00:12:39,080 Speaker 1: really bad food, eating less of the least bad food, 178 00:12:39,360 --> 00:12:43,079 Speaker 1: and the processed food right in the middle, so staying 179 00:12:43,080 --> 00:12:46,240 Speaker 1: the same there. But the overall trend bad more bad, 180 00:12:46,320 --> 00:12:52,760 Speaker 1: less good or less bad. Uh. And here's what I love, 181 00:12:52,960 --> 00:12:55,800 Speaker 1: and here's where we're gonna get into the subtleties that 182 00:12:56,400 --> 00:13:00,800 Speaker 1: no one talks about the intake of some green foods 183 00:13:00,840 --> 00:13:06,040 Speaker 1: and drinks declined. Wait a minute, isn't that a huge 184 00:13:06,120 --> 00:13:10,080 Speaker 1: part of the problem, the intake of some sugary foods 185 00:13:10,080 --> 00:13:15,280 Speaker 1: and drinks decline. Let's go back to that podcast I 186 00:13:15,360 --> 00:13:21,920 Speaker 1: did not too long ago about diet soda, And if 187 00:13:21,960 --> 00:13:27,160 Speaker 1: you haven't listened to that one, you should just gonna 188 00:13:27,320 --> 00:13:30,080 Speaker 1: touch on this real quickly because it shows you how 189 00:13:30,160 --> 00:13:34,040 Speaker 1: you gotta read up and know the connections and the 190 00:13:34,080 --> 00:13:37,440 Speaker 1: subtleties and the gray areas that aren't really that gray, 191 00:13:37,559 --> 00:13:45,360 Speaker 1: well they're gray, but they're there. So the podcast was 192 00:13:45,400 --> 00:13:48,040 Speaker 1: the real reason diet so to cause weight gain and 193 00:13:48,120 --> 00:13:55,480 Speaker 1: belly fat? You go, wait, how can that be what 194 00:13:55,559 --> 00:13:56,959 Speaker 1: they found? And I want you to listen to the 195 00:13:57,000 --> 00:13:59,839 Speaker 1: podcast if you haven't already. But basically, those who consume 196 00:14:00,080 --> 00:14:02,720 Speaker 1: higher quantities of soft drinks may also have a dietary 197 00:14:02,760 --> 00:14:04,880 Speaker 1: and or lifestyle pattern that's not as healthy as those 198 00:14:04,880 --> 00:14:13,959 Speaker 1: who limit who do limit these drinks crazy. Also, it's 199 00:14:13,960 --> 00:14:16,320 Speaker 1: possible that some current drinkers of diet soft drinks have 200 00:14:16,360 --> 00:14:20,440 Speaker 1: replaced regular with diet drinks for health reasons. They already 201 00:14:20,440 --> 00:14:26,040 Speaker 1: have issues. Okay, and this is what I truly believe. 202 00:14:26,160 --> 00:14:29,400 Speaker 1: That's all important. All these points are important, but the hunger, 203 00:14:29,480 --> 00:14:32,200 Speaker 1: the satiety, the hunger, the grill and the left and hormones, 204 00:14:32,280 --> 00:14:35,440 Speaker 1: things like that. Some researchers have suggested that the high 205 00:14:35,480 --> 00:14:40,000 Speaker 1: sweetness in artificially sweetened drinks may result in hunger or 206 00:14:40,160 --> 00:14:47,240 Speaker 1: greater preference for other sweet, energy dense foods, processed foods. So, 207 00:14:47,280 --> 00:14:50,920 Speaker 1: in other words, yeah, people are drinking less of the 208 00:14:51,040 --> 00:14:54,880 Speaker 1: really bad sodas. Some people are drinking more, don't get 209 00:14:54,880 --> 00:14:58,200 Speaker 1: me wrong, But what are they doing as a result. 210 00:14:58,240 --> 00:14:59,840 Speaker 1: So I'm not drinking the coke and drinking the diet coke, 211 00:14:59,880 --> 00:15:02,560 Speaker 1: but I'm eating more after I'm drinking the diet cokes 212 00:15:02,640 --> 00:15:05,840 Speaker 1: making me hungrier. I'm drinking the diet coke. It's screwing 213 00:15:05,960 --> 00:15:10,920 Speaker 1: up and diet diet soda. I don't know. The artificial 214 00:15:10,960 --> 00:15:14,840 Speaker 1: sweeteners are totally screwing up our evolutionary taste buds and 215 00:15:15,040 --> 00:15:20,680 Speaker 1: ability to determine the colork value of food. Crazy, All right, 216 00:15:20,800 --> 00:15:23,360 Speaker 1: let's get well, let me give the conclusion. I'm gonna 217 00:15:23,360 --> 00:15:26,840 Speaker 1: go back. The current findings highlight the high consumption of 218 00:15:27,000 --> 00:15:30,600 Speaker 1: ultra processed foods in all parts of the US population 219 00:15:30,680 --> 00:15:35,040 Speaker 1: and demonstrate that intake has continuously increased in the majority 220 00:15:35,080 --> 00:15:38,680 Speaker 1: of the population in the past two decades. We're eating 221 00:15:38,680 --> 00:15:43,480 Speaker 1: more bad food people, and generally speaking, not really touched 222 00:15:43,480 --> 00:15:45,720 Speaker 1: on in the specifics of this study, just talking about 223 00:15:46,240 --> 00:15:53,440 Speaker 1: the food itself, but more calorically dense, more calories, and 224 00:15:53,480 --> 00:15:57,160 Speaker 1: tend to make you hungry again and again and again. 225 00:15:58,840 --> 00:16:00,760 Speaker 1: And then you add in the art of ficial sweeteners, 226 00:16:00,800 --> 00:16:07,040 Speaker 1: and now we're on a roller coaster of chaos Colora chaos. 227 00:16:08,120 --> 00:16:09,840 Speaker 1: All right, but let me give you this specifics because 228 00:16:10,280 --> 00:16:13,560 Speaker 1: kind of interesting, right, minimally processed foods, well, what are those? 229 00:16:14,560 --> 00:16:18,480 Speaker 1: Those are vegetables, fruits, grains, meat, and dairy. So people 230 00:16:18,480 --> 00:16:25,080 Speaker 1: are eating less meat, less dairy. But remember, let me 231 00:16:25,120 --> 00:16:28,240 Speaker 1: get you the specifics again. People are eating less minimally 232 00:16:28,320 --> 00:16:30,880 Speaker 1: processed foods. So you go, okay, that's probably good. When 233 00:16:30,920 --> 00:16:33,040 Speaker 1: it comes to meat and day, I don't want to 234 00:16:33,040 --> 00:16:36,840 Speaker 1: get into too much, but meat, we should eat less meat, 235 00:16:37,360 --> 00:16:43,280 Speaker 1: I believe her in we need some that's me Mediterranean diet. Okay, 236 00:16:43,360 --> 00:16:46,240 Speaker 1: you can do what you want, vegan, vegetarian, I get it, 237 00:16:46,760 --> 00:16:49,120 Speaker 1: but we should eat less and so people are, but 238 00:16:49,160 --> 00:16:56,960 Speaker 1: they're also eating less what vegetables, right, fruits, fruits bad 239 00:16:57,000 --> 00:17:04,600 Speaker 1: for you? Oh God, listen to that podcast. Okay, less grains. Now, 240 00:17:04,720 --> 00:17:07,200 Speaker 1: if you have dietary restrictions, all of that stuff doesn't apply. 241 00:17:08,080 --> 00:17:12,280 Speaker 1: But fruits and vegetables or eating less of that, that's 242 00:17:12,280 --> 00:17:16,879 Speaker 1: what the research. This research showed over forty people. Okay, 243 00:17:18,480 --> 00:17:23,560 Speaker 1: what was the number? Again, minimally processed foods decreased significantly 244 00:17:23,680 --> 00:17:25,639 Speaker 1: over the study period from thirty two point seven to 245 00:17:25,760 --> 00:17:28,960 Speaker 1: twenty seven. So you can say that's good if its meat, 246 00:17:30,000 --> 00:17:33,800 Speaker 1: but it's really bad in my opinion if it's vegetables 247 00:17:33,800 --> 00:17:40,160 Speaker 1: and fruit and even dairy and grains. Excessive moderation, excessive moderation. 248 00:17:40,240 --> 00:17:42,600 Speaker 1: Now I have cut out dairy for the most part 249 00:17:42,840 --> 00:17:45,359 Speaker 1: because my body doesn't like it anymore. I want to 250 00:17:45,400 --> 00:17:50,280 Speaker 1: talk too much about that because whatever. But we're all different. 251 00:17:50,640 --> 00:17:52,600 Speaker 1: But we're talking about the science and the calories and 252 00:17:52,640 --> 00:17:54,280 Speaker 1: the weight gain and things like that, so we're all 253 00:17:54,280 --> 00:17:59,160 Speaker 1: gonna have different dietary needs and likes and restrictions and sensitivities, 254 00:17:59,400 --> 00:18:04,000 Speaker 1: whether psychological or physiological or combination of the two. We're 255 00:18:04,000 --> 00:18:06,000 Speaker 1: still going to talk about the science, right, So people 256 00:18:06,000 --> 00:18:09,640 Speaker 1: are eating less of the good stuff and mixing into 257 00:18:09,680 --> 00:18:13,360 Speaker 1: that good stuff is some bad stuff. You meat. You 258 00:18:13,359 --> 00:18:15,399 Speaker 1: shouldn't be eating red meat five times a week. I 259 00:18:15,520 --> 00:18:17,880 Speaker 1: care who you are, all right, So there you go. 260 00:18:18,760 --> 00:18:23,160 Speaker 1: Processed culinary ingredients olive oil, butter, sugar, and salt. So 261 00:18:23,720 --> 00:18:27,639 Speaker 1: remember the percentage. Couple more people are adding more of 262 00:18:27,680 --> 00:18:32,920 Speaker 1: those things, which add up butter, sugar, salt, and then 263 00:18:32,920 --> 00:18:35,960 Speaker 1: the processed foods that kind of stayed the same. That's cheese, 264 00:18:36,240 --> 00:18:39,679 Speaker 1: canned fish, and canned beans, so not great but not 265 00:18:39,840 --> 00:18:43,080 Speaker 1: you know, that remained the same. And the ultra processed 266 00:18:43,080 --> 00:18:47,200 Speaker 1: foods that's what we're talking about, frozen pizza, soda, fast food, 267 00:18:47,240 --> 00:18:53,000 Speaker 1: sweet salty snacks, can soda, and most breakfast cereals. So 268 00:18:53,040 --> 00:18:58,320 Speaker 1: we're eating more bad stuff. Why does it matter? I'm 269 00:18:58,320 --> 00:19:01,080 Speaker 1: gonna answer that when we come act from the final break. 270 00:19:01,119 --> 00:19:14,440 Speaker 1: Final break will be right back, and we are back 271 00:19:14,480 --> 00:19:17,920 Speaker 1: talking about new study that identifies a potential key driver 272 00:19:18,080 --> 00:19:23,000 Speaker 1: of the obesity epidemic. Yes, processed foods. Our Increased intake 273 00:19:23,119 --> 00:19:31,880 Speaker 1: in processed foods our genes haven't changed our DNA over 274 00:19:31,920 --> 00:19:35,520 Speaker 1: the past couple of decades. What has changed how much 275 00:19:35,520 --> 00:19:40,159 Speaker 1: we eat that is processed that isn't as healthy. That 276 00:19:40,240 --> 00:19:42,679 Speaker 1: makes us hungrier that has higher calories that screw up 277 00:19:42,680 --> 00:19:47,480 Speaker 1: our taste buds and all those things in combination. And yes, 278 00:19:47,520 --> 00:19:50,320 Speaker 1: how much we move makes a difference all of those things, 279 00:19:50,480 --> 00:19:52,040 Speaker 1: which is why you need to listen to all of 280 00:19:52,080 --> 00:19:55,959 Speaker 1: these podcasts. And when you take the little bits and 281 00:19:56,000 --> 00:19:59,720 Speaker 1: put them into place, then you can with your best 282 00:19:59,800 --> 00:20:03,840 Speaker 1: light and not deprive yourself and find the healthy foods 283 00:20:03,840 --> 00:20:06,159 Speaker 1: you like and understand the science and understand why you 284 00:20:06,240 --> 00:20:08,159 Speaker 1: may be one of those people. Listen. I still have 285 00:20:08,160 --> 00:20:13,840 Speaker 1: an occasional diet soda. It doesn't make me hungry like 286 00:20:13,920 --> 00:20:18,000 Speaker 1: it does many people, obviously, but I'm aware of that. 287 00:20:18,920 --> 00:20:23,880 Speaker 1: But that's the science. And when they talk about calories, 288 00:20:23,920 --> 00:20:25,600 Speaker 1: not a calorie, and they try to make it really 289 00:20:25,640 --> 00:20:30,520 Speaker 1: complex and complicated when in terms of weight loss energy 290 00:20:30,760 --> 00:20:33,399 Speaker 1: now that created orderstroyed just changes form. But if we're 291 00:20:33,400 --> 00:20:36,359 Speaker 1: talking about lepton and grellin and hunger hormones, that's different. 292 00:20:37,040 --> 00:20:41,679 Speaker 1: We've gotta be honest, like I I gotta looking worked up. 293 00:20:43,119 --> 00:20:46,200 Speaker 1: I'm so happy that we're talking science in other aspects 294 00:20:46,240 --> 00:20:49,119 Speaker 1: of the world right now and how it's really important. 295 00:20:49,560 --> 00:20:53,800 Speaker 1: And when that aspect dies down, suffice it to say, 296 00:20:53,840 --> 00:20:59,040 Speaker 1: I will be continuing that mantra, Listen to the science, 297 00:21:00,880 --> 00:21:09,399 Speaker 1: not the fitness influencer, not the celebrity, all right, getting 298 00:21:09,400 --> 00:21:12,720 Speaker 1: worked up? All right? So why does it matter? Well, 299 00:21:13,520 --> 00:21:15,560 Speaker 1: they said it right in the beginning, And this is 300 00:21:15,600 --> 00:21:19,200 Speaker 1: why I talk about weight matters, not to loving yourself, 301 00:21:19,280 --> 00:21:23,080 Speaker 1: not to liking yourself, not to your self worth. We're 302 00:21:23,080 --> 00:21:26,720 Speaker 1: talking health. This is science, people science. And I've talked 303 00:21:26,720 --> 00:21:29,879 Speaker 1: about joints issues. You know what, which is worse for 304 00:21:29,920 --> 00:21:33,119 Speaker 1: you running three miles three times a week or carrying 305 00:21:33,160 --> 00:21:36,160 Speaker 1: around thirty extra pounds twenty four hours a day, seven 306 00:21:36,200 --> 00:21:38,119 Speaker 1: days a week. What do you think is worse on 307 00:21:38,160 --> 00:21:42,840 Speaker 1: your your knees and your lower back? Okay, so that's 308 00:21:42,840 --> 00:21:46,720 Speaker 1: what we're talking about. End. What these researchers talked about, 309 00:21:48,160 --> 00:21:51,520 Speaker 1: and I quote, eating more ultra processed foods is associated 310 00:21:51,520 --> 00:21:55,359 Speaker 1: with poor die quality. That's where calories do matter, and 311 00:21:55,520 --> 00:22:00,880 Speaker 1: higher risk of several chronic diseases. And would argue they are, 312 00:22:02,480 --> 00:22:10,520 Speaker 1: you know, not minimizing. There's more than several. So yeah, 313 00:22:10,640 --> 00:22:15,960 Speaker 1: you can be skinny unfit as well. You can eat 314 00:22:16,119 --> 00:22:20,800 Speaker 1: just pez and you know a little bit of anything else, 315 00:22:20,880 --> 00:22:24,080 Speaker 1: couple of pieces of toast and really low calorie of 316 00:22:24,280 --> 00:22:27,080 Speaker 1: low quality food. And be skinny. You're still gonna have 317 00:22:27,119 --> 00:22:30,280 Speaker 1: those chronic diseases. You're not gonna have maybe the muscular 318 00:22:30,359 --> 00:22:34,440 Speaker 1: skeletal issues you have different ones. You can have issues. 319 00:22:35,720 --> 00:22:37,320 Speaker 1: And this is why I say over and over again, 320 00:22:37,320 --> 00:22:38,520 Speaker 1: I don't want to hear what you don't eat. I 321 00:22:38,600 --> 00:22:41,399 Speaker 1: want to hear what you do. We need more books 322 00:22:41,400 --> 00:22:44,160 Speaker 1: like that tell me the healthy foods you're eating, because 323 00:22:44,240 --> 00:22:46,640 Speaker 1: those make you feel really good. So instead of like 324 00:22:46,800 --> 00:22:50,760 Speaker 1: focusing on not eating for windows of time we're going 325 00:22:50,760 --> 00:22:54,560 Speaker 1: on these restrictive diets. You can be yes like me 326 00:22:55,200 --> 00:22:57,359 Speaker 1: and many of my clients who were successful when I 327 00:22:57,400 --> 00:23:01,440 Speaker 1: was a trainer, who found the exercise and the foods 328 00:23:01,560 --> 00:23:06,280 Speaker 1: that made them feel really good and decrease their likelihood 329 00:23:06,560 --> 00:23:11,960 Speaker 1: of disease numerous, numerous, That's why it matters. And now 330 00:23:12,000 --> 00:23:16,479 Speaker 1: in the COVID world, are you kidding me? Two major 331 00:23:16,760 --> 00:23:21,840 Speaker 1: risk factors for death with COVID h an obesity. You 332 00:23:21,880 --> 00:23:25,480 Speaker 1: don't think it matters. And they're going to finish with 333 00:23:25,520 --> 00:23:29,000 Speaker 1: this their indications. They finished up the study by saying, 334 00:23:29,680 --> 00:23:32,720 Speaker 1: obviously this is common sense as well, that the pandemic 335 00:23:32,800 --> 00:23:36,600 Speaker 1: led to an increase in eating less nutritious self stable foods. 336 00:23:36,840 --> 00:23:38,879 Speaker 1: Think of how nuts that is. Now, I get it. 337 00:23:39,600 --> 00:23:41,960 Speaker 1: There's a rush for food, couldn't get food, and it's 338 00:23:41,960 --> 00:23:45,080 Speaker 1: happening again. This is reverse Darwin, right. This is like, 339 00:23:46,280 --> 00:23:49,800 Speaker 1: so we have a pandemic where the less healthy you are, 340 00:23:49,840 --> 00:23:52,119 Speaker 1: the more likely you are to have major issues and 341 00:23:52,200 --> 00:23:56,600 Speaker 1: die from it. And so the responses to go out 342 00:23:57,520 --> 00:24:03,160 Speaker 1: and grab and hoard and consume ultra process foods and yes, 343 00:24:03,240 --> 00:24:07,200 Speaker 1: move less. You talk about a recipe for disaster. Now 344 00:24:07,760 --> 00:24:10,240 Speaker 1: I'm getting angry with myself because I'm a positive person. 345 00:24:10,800 --> 00:24:15,199 Speaker 1: But this is the truth and it's all controllable. And 346 00:24:15,280 --> 00:24:18,560 Speaker 1: so my point is when we wrapping the whole show up, 347 00:24:18,840 --> 00:24:22,199 Speaker 1: it's not rocket science. Most of what I bring to 348 00:24:22,200 --> 00:24:25,520 Speaker 1: you is not. I would argue the diet, soda stuff 349 00:24:25,560 --> 00:24:28,320 Speaker 1: and things like that. That's kind of like, didn't think that. 350 00:24:29,080 --> 00:24:31,560 Speaker 1: And that's where we have to look back at evolution 351 00:24:31,960 --> 00:24:36,440 Speaker 1: and what we you know, evolved to do to consume 352 00:24:37,600 --> 00:24:42,520 Speaker 1: and how the modern world is yes, killing us slowly, 353 00:24:43,280 --> 00:24:46,520 Speaker 1: but faster and faster. And so we need to eat 354 00:24:46,560 --> 00:24:49,840 Speaker 1: more healthy foods. That's the takeaway. And there's a time 355 00:24:49,880 --> 00:24:54,920 Speaker 1: and a place, but we need eat more fruits and 356 00:24:55,000 --> 00:24:58,480 Speaker 1: vegetables and lean sources of protein and healthy fats, all 357 00:24:58,560 --> 00:25:06,800 Speaker 1: the above, not demon eyes, one nutrient, one macro. Don't 358 00:25:06,800 --> 00:25:08,879 Speaker 1: make it complicated where it doesn't have to be, and 359 00:25:08,880 --> 00:25:13,840 Speaker 1: it shouldn't be. Anything you do you should do for lifetime. 360 00:25:13,880 --> 00:25:18,320 Speaker 1: There's nothing I have done in the last God, I 361 00:25:18,359 --> 00:25:21,960 Speaker 1: don't even know how many years that I'm not doing today. 362 00:25:22,400 --> 00:25:24,080 Speaker 1: And when I look back at the course of my career, 363 00:25:24,800 --> 00:25:29,080 Speaker 1: body weight exercises, push ups, planks, slow strength training, eating 364 00:25:29,080 --> 00:25:31,560 Speaker 1: everything I just described to you, having treats, but not 365 00:25:31,640 --> 00:25:35,919 Speaker 1: all the time. All of the above exactly what you 366 00:25:36,000 --> 00:25:38,639 Speaker 1: all can do too. But you're gonna find those exercises 367 00:25:38,680 --> 00:25:40,439 Speaker 1: you like. You're gonna find that cardio you like. You're 368 00:25:40,440 --> 00:25:43,639 Speaker 1: gonna find those healthy breakfast options you like. You're gonna 369 00:25:43,840 --> 00:25:46,680 Speaker 1: find those treats that work for you. You're gonna figure 370 00:25:46,680 --> 00:25:49,000 Speaker 1: out if diet soda does or does not work for you. 371 00:25:49,359 --> 00:25:51,560 Speaker 1: And I'm not only another people like, oh my gosh, Tom, 372 00:25:51,600 --> 00:25:53,879 Speaker 1: you know drinks diet soda. Yeah, occasionally I do, sue me. 373 00:25:55,040 --> 00:25:58,879 Speaker 1: You know what, My numbers are great, feel great, and 374 00:25:58,920 --> 00:26:04,520 Speaker 1: it's occasionally extremes are easier and they're less healthy. For 375 00:26:04,560 --> 00:26:09,880 Speaker 1: the most part, I'm done. I'm done. So there you go. 376 00:26:10,800 --> 00:26:12,800 Speaker 1: One of the most recent studies that now you know, 377 00:26:13,160 --> 00:26:14,760 Speaker 1: let me give it to the title again and bring 378 00:26:14,760 --> 00:26:18,920 Speaker 1: it up at you know, your next cocktail party. Ultra 379 00:26:19,000 --> 00:26:22,520 Speaker 1: processed food consumption among US adults from two thou you 380 00:26:22,520 --> 00:26:24,960 Speaker 1: think you're surprised, we should be surprised that we're eating 381 00:26:25,040 --> 00:26:29,280 Speaker 1: less good food. No, but stop blaming things for weight 382 00:26:29,280 --> 00:26:34,040 Speaker 1: gain that aren't the cause. Because if you blame in 383 00:26:34,119 --> 00:26:38,000 Speaker 1: the wrong cause, people, you're never going to get there. 384 00:26:38,080 --> 00:26:42,000 Speaker 1: And that's why I get really angry with these experts 385 00:26:42,040 --> 00:26:47,760 Speaker 1: and pseudo experts. They're preventing you from living your best life. 386 00:26:48,560 --> 00:26:52,480 Speaker 1: Not happening here. Thank you for listening. You want to 387 00:26:52,520 --> 00:26:54,919 Speaker 1: reach out Tom h Fit Instagram and Twitter, Tom h 388 00:26:54,960 --> 00:26:58,080 Speaker 1: Fit Fitness Disruptive dot com. You can email me through 389 00:26:58,119 --> 00:27:02,680 Speaker 1: the site. Please follow the show, rate the show, reach out, 390 00:27:02,920 --> 00:27:05,760 Speaker 1: so many great comments and questions. I love it. Oh 391 00:27:05,800 --> 00:27:08,800 Speaker 1: my gosh, the greatest audience ever. And I do not 392 00:27:08,960 --> 00:27:12,720 Speaker 1: take what I do lightly. I'm not selling shoes, and 393 00:27:12,760 --> 00:27:16,000 Speaker 1: I'm only going to bring you the best, most recent, 394 00:27:16,760 --> 00:27:20,399 Speaker 1: most unbiased information. And then I'm gonna give you the 395 00:27:20,400 --> 00:27:25,240 Speaker 1: behavioral side, because it's the combination of exercise and nutrition 396 00:27:25,560 --> 00:27:29,640 Speaker 1: and motivation people that makes it all happen, and I'm 397 00:27:29,680 --> 00:27:33,159 Speaker 1: here to help. Thank you for listening. I am Tom Holland. 398 00:27:34,000 --> 00:27:41,919 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 399 00:27:41,960 --> 00:27:45,240 Speaker 1: a production of I Heart Radio. For more podcasts from 400 00:27:45,240 --> 00:27:48,960 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 401 00:27:49,119 --> 00:27:51,359 Speaker 1: or wherever you listen to your favorite shows.