1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,560 --> 00:00:16,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right. 3 00:00:16,200 --> 00:00:20,400 Speaker 1: Just got off doing a podcast myself, being a guest 4 00:00:20,440 --> 00:00:23,040 Speaker 1: on a podcast. I don't do that that frequently. I 5 00:00:23,079 --> 00:00:30,320 Speaker 1: know I should, we should. I just there's it's got 6 00:00:30,320 --> 00:00:33,239 Speaker 1: to be the right one and it doesn't have to 7 00:00:33,280 --> 00:00:38,760 Speaker 1: be a super popular I gotta agree with with what 8 00:00:38,800 --> 00:00:41,040 Speaker 1: we're gonna talk about. I mean, I know what I'm 9 00:00:41,080 --> 00:00:42,680 Speaker 1: going to talk about, but you know, you know what 10 00:00:42,760 --> 00:00:45,080 Speaker 1: I'm saying. And there's only so many hours in the day. 11 00:00:45,120 --> 00:00:49,120 Speaker 1: But but let's listen that whole pr promotion thing. I 12 00:00:49,200 --> 00:00:52,800 Speaker 1: hopefully I am going to let the show's content speak 13 00:00:52,800 --> 00:00:54,680 Speaker 1: for itself and push it that way. But yes, I'm 14 00:00:54,680 --> 00:00:57,600 Speaker 1: going to do other podcasts. Uh. And so I just 15 00:00:58,160 --> 00:01:00,320 Speaker 1: literally just ended it and I'm like, know what, I'm 16 00:01:00,360 --> 00:01:05,120 Speaker 1: gonna ride this energy? Uh well, that was an hour. 17 00:01:05,240 --> 00:01:07,360 Speaker 1: That's a long time, and I'm going to do this show. 18 00:01:07,400 --> 00:01:15,080 Speaker 1: And it's just another fantastic study, another fantastic topic in 19 00:01:15,120 --> 00:01:19,560 Speaker 1: the sports psychology realm or just psychology. But you can 20 00:01:19,920 --> 00:01:22,759 Speaker 1: absolutely and I will apply it to the sports psychology 21 00:01:22,800 --> 00:01:26,920 Speaker 1: realm as well. And it's something that I want almost 22 00:01:26,959 --> 00:01:31,319 Speaker 1: every episode to have take away that you can utilize 23 00:01:31,440 --> 00:01:35,040 Speaker 1: right away. You can utilize it right away. And so 24 00:01:35,360 --> 00:01:40,840 Speaker 1: I'm going to talk about pain and nostalgia and this study, 25 00:01:40,840 --> 00:01:43,120 Speaker 1: and there's been a bunch, but this was a recent 26 00:01:43,160 --> 00:01:49,000 Speaker 1: one that added to this body of research into nostalgia. 27 00:01:49,160 --> 00:01:51,280 Speaker 1: I'm gonna have trouble saying that. I think I say 28 00:01:51,360 --> 00:01:57,160 Speaker 1: that word very frequently. Nostalgia, nostalgia, nostalgia and pain and 29 00:01:57,160 --> 00:02:01,680 Speaker 1: the perception of pain. And this goes to the mind 30 00:02:01,760 --> 00:02:07,600 Speaker 1: body connection, obviously, and how powerful that is. And if 31 00:02:07,640 --> 00:02:10,160 Speaker 1: you've listened to prior podcast, you know that this was 32 00:02:10,200 --> 00:02:13,119 Speaker 1: a huge part and is a huge part of my studies. 33 00:02:13,160 --> 00:02:17,560 Speaker 1: But when I said I'm going back to school for 34 00:02:17,600 --> 00:02:21,400 Speaker 1: the master's program, it was had to be exercise science, 35 00:02:21,440 --> 00:02:23,920 Speaker 1: but I also wanted to sports psychology. So I found 36 00:02:23,919 --> 00:02:28,160 Speaker 1: a program that had both. And so within that program 37 00:02:28,160 --> 00:02:32,720 Speaker 1: there was the exercise science exercise physiology courses, and then 38 00:02:32,760 --> 00:02:38,680 Speaker 1: there was counseling courses and psychology those three buckets. And 39 00:02:38,760 --> 00:02:45,560 Speaker 1: it was amazing because I said, I need to figure 40 00:02:45,600 --> 00:02:48,680 Speaker 1: out this connection. Because I had worked for so many 41 00:02:48,760 --> 00:02:52,160 Speaker 1: years in the industry already as a trainer group exercise instructor, 42 00:02:52,200 --> 00:02:55,280 Speaker 1: all of these you know, different aspects of the industry, 43 00:02:55,680 --> 00:02:57,800 Speaker 1: and I realized, like, yeah, a huge part of this 44 00:02:57,840 --> 00:03:01,600 Speaker 1: is motivation. A huge part of this is behavior, human 45 00:03:01,639 --> 00:03:07,560 Speaker 1: behavior and all of the associated issues they're in. And 46 00:03:07,639 --> 00:03:12,640 Speaker 1: so this study, this recent study that you know, plays 47 00:03:12,680 --> 00:03:16,919 Speaker 1: on the body of work prior, is awesome and it's 48 00:03:16,919 --> 00:03:20,400 Speaker 1: a little unique in that they added another element, another 49 00:03:20,480 --> 00:03:24,040 Speaker 1: layer to the studies that had come before. And it's 50 00:03:24,080 --> 00:03:30,840 Speaker 1: about nostalgia and pain and basically controlling the mind and 51 00:03:30,919 --> 00:03:33,520 Speaker 1: what you can do and how you can do it 52 00:03:35,040 --> 00:03:39,880 Speaker 1: in your everyday life in sports performance. And it's what 53 00:03:39,960 --> 00:03:42,520 Speaker 1: I say at the end of every show, we control 54 00:03:42,600 --> 00:03:44,240 Speaker 1: three things, how much we move, what we put into 55 00:03:44,240 --> 00:03:46,400 Speaker 1: our mouths, and our attitudes, and our attitudes is just 56 00:03:46,480 --> 00:03:48,920 Speaker 1: our state of mind, our mental state, what we think. 57 00:03:50,120 --> 00:03:54,320 Speaker 1: And so awesome new study quick break when we come back, 58 00:03:54,360 --> 00:03:55,840 Speaker 1: and to jump right into it, I want to hear 59 00:03:55,880 --> 00:03:58,680 Speaker 1: the title of study or is this gonna are people 60 00:03:58,720 --> 00:04:01,240 Speaker 1: gonna are you gonna say? I'm not waiting for that. 61 00:04:01,360 --> 00:04:04,160 Speaker 1: The study title is is a mouthful as well as 62 00:04:04,200 --> 00:04:11,240 Speaker 1: they usually are. Thou a mo cortical, turning down, turning 63 00:04:11,280 --> 00:04:14,240 Speaker 1: it off already, thou a more cortical mechanisms for nostalgia 64 00:04:14,360 --> 00:04:18,920 Speaker 1: induced analgesia. I'm going to break this down. Trust me, 65 00:04:19,360 --> 00:04:21,760 Speaker 1: Trust me, you want to hear what this is all about. 66 00:04:22,000 --> 00:04:32,720 Speaker 1: All right, quick break. I will be right back all right, 67 00:04:34,160 --> 00:04:36,800 Speaker 1: checking the news, reading articles. The other day this popped 68 00:04:36,880 --> 00:04:43,200 Speaker 1: up without hesitation, said, this is a show. This is 69 00:04:43,240 --> 00:04:47,600 Speaker 1: such a perfect show. It's the mind body connection. It's 70 00:04:47,600 --> 00:04:53,640 Speaker 1: all about psychology, you know, I say frequently and wrote 71 00:04:53,640 --> 00:04:56,760 Speaker 1: in many of my books when it comes to performance 72 00:04:56,800 --> 00:05:01,400 Speaker 1: sports performance. Let's take anything a marathon. The top athletes 73 00:05:01,520 --> 00:05:08,159 Speaker 1: male female are pretty darn close physiologically, pretty darn close. 74 00:05:09,000 --> 00:05:12,320 Speaker 1: They've done the training, they have similar attributes VO to 75 00:05:12,480 --> 00:05:15,720 Speaker 1: max and all that kind of stuff. It's who wants 76 00:05:15,720 --> 00:05:22,120 Speaker 1: it more? Oversimplification maybe, but not really. Who wants it 77 00:05:22,160 --> 00:05:25,920 Speaker 1: more that day? Who's more in control of their perceptions 78 00:05:25,920 --> 00:05:30,279 Speaker 1: of pain? Who's more willing to suffer that day? But 79 00:05:30,360 --> 00:05:34,560 Speaker 1: then the interesting caveat twist is are they suffering as 80 00:05:34,640 --> 00:05:38,440 Speaker 1: much as we think? Where are they managing? That's suffering? 81 00:05:39,320 --> 00:05:43,120 Speaker 1: And that's what today's shows about. And I love everything 82 00:05:43,120 --> 00:05:47,320 Speaker 1: about this because it does apply to endurance events that 83 00:05:47,440 --> 00:05:50,400 Speaker 1: I do. And one of the reasons I do One 84 00:05:50,400 --> 00:05:53,839 Speaker 1: of the many reasons I do them is this is 85 00:05:53,960 --> 00:06:02,359 Speaker 1: learning about coping, about controlling discomfort, about learning how to 86 00:06:02,440 --> 00:06:07,839 Speaker 1: do that mentally alright, mental training, mental control. And I've 87 00:06:07,880 --> 00:06:14,160 Speaker 1: done podcasts on visualization and self talk. Self talk one 88 00:06:14,160 --> 00:06:17,400 Speaker 1: of my favorite. So there's many different ways I should say, too, 89 00:06:18,560 --> 00:06:22,840 Speaker 1: control our thoughts, control our perception of pain. Self talk 90 00:06:22,920 --> 00:06:27,600 Speaker 1: is one of them. I've talked about association and dissociation. 91 00:06:29,240 --> 00:06:32,719 Speaker 1: Quick refresher for those people who are running and you 92 00:06:32,800 --> 00:06:35,120 Speaker 1: throw your music on and you need your music to 93 00:06:35,200 --> 00:06:38,600 Speaker 1: run or whatever exercise, whatever cardio you do, you need 94 00:06:38,640 --> 00:06:41,880 Speaker 1: the music. That's because you want, by and large, to dissociate. 95 00:06:42,120 --> 00:06:43,919 Speaker 1: You want to think about anything other than what you 96 00:06:43,960 --> 00:06:46,559 Speaker 1: are doing, and quite often that's running for many people, 97 00:06:47,560 --> 00:06:51,400 Speaker 1: and for me it's swimming. When they invented or perfected 98 00:06:51,960 --> 00:06:56,440 Speaker 1: the waterproof iPod at the time and headphones changed my 99 00:06:56,520 --> 00:06:59,159 Speaker 1: life because I wanted to think about anything other than 100 00:06:59,480 --> 00:07:01,520 Speaker 1: going back and forth in this pool for an hour. 101 00:07:02,160 --> 00:07:04,840 Speaker 1: Just saying it out loud is torture to me, and 102 00:07:04,880 --> 00:07:06,960 Speaker 1: I apologize to all you swimmers out there. We can 103 00:07:06,960 --> 00:07:11,800 Speaker 1: still be friends, but I need my music if possible, right, Okay, 104 00:07:11,880 --> 00:07:18,200 Speaker 1: So that is a huge difference in the approach to performance, 105 00:07:18,320 --> 00:07:24,200 Speaker 1: and top athletes can't afford to disassociate or dissociate. Who's 106 00:07:24,200 --> 00:07:27,240 Speaker 1: going to add that a in there dissociate the way 107 00:07:27,920 --> 00:07:30,240 Speaker 1: the average person can write, because they need to monitor 108 00:07:30,560 --> 00:07:33,160 Speaker 1: their breathing and their foot strike if you're running, and 109 00:07:33,160 --> 00:07:37,640 Speaker 1: all the different you know, attributes that add to their performance, 110 00:07:38,600 --> 00:07:41,720 Speaker 1: all the mechanisms and biomechanics and physiology and all that 111 00:07:41,760 --> 00:07:44,240 Speaker 1: kind of stuff. All right, but a huge part of 112 00:07:45,040 --> 00:07:48,920 Speaker 1: life is coping, right, and control and stress and anxiety. 113 00:07:50,040 --> 00:07:52,000 Speaker 1: You know a few more of my favorite topics because 114 00:07:52,000 --> 00:07:57,200 Speaker 1: they're all connected, and you know, association and dissociation, their 115 00:07:57,240 --> 00:08:04,240 Speaker 1: attentional strategies broad attentional strategies for or coping, and that 116 00:08:04,360 --> 00:08:14,000 Speaker 1: can be external stimuli, right, events, effort performance, sports, performance 117 00:08:14,040 --> 00:08:18,320 Speaker 1: of musical performance, you know, a lecture. So there's different 118 00:08:18,360 --> 00:08:21,920 Speaker 1: ways to cope, right, and those are within our control. 119 00:08:22,680 --> 00:08:26,600 Speaker 1: Quite often people want to say it isn't right, and 120 00:08:26,800 --> 00:08:30,080 Speaker 1: you know, stress is a choice. Stress is not a thing. 121 00:08:30,280 --> 00:08:37,840 Speaker 1: It's our what it's how we perceive that event. It's 122 00:08:37,880 --> 00:08:42,360 Speaker 1: the thoughts in our head. Okay, And so now we 123 00:08:42,480 --> 00:08:46,360 Speaker 1: have a new way or you have a new way 124 00:08:46,559 --> 00:08:52,240 Speaker 1: to potentially cope in times of discomfort, and that could 125 00:08:52,280 --> 00:08:56,920 Speaker 1: be this study was about physical pain, but I would 126 00:08:57,200 --> 00:09:02,319 Speaker 1: and will add in mental right, mental discomfort, physical discomfort. 127 00:09:03,000 --> 00:09:08,240 Speaker 1: All right? So what is nostalgia? Sounds like something on 128 00:09:08,760 --> 00:09:14,599 Speaker 1: a Seinfeld episode, all right. One definition is a sentimental 129 00:09:14,720 --> 00:09:18,520 Speaker 1: longing or wistful affection for the past, typically for a 130 00:09:18,600 --> 00:09:23,160 Speaker 1: period or place with happy personal associations. For me, because 131 00:09:23,160 --> 00:09:25,760 Speaker 1: I'm in my fifties, that's the seventies and the eighties, 132 00:09:26,360 --> 00:09:29,199 Speaker 1: more the eighties when I was in high school. Right, 133 00:09:29,400 --> 00:09:34,400 Speaker 1: seventies though, a lot of nostalgic thoughts and memories, I 134 00:09:34,440 --> 00:09:39,640 Speaker 1: should say for me, all right. And one great line 135 00:09:39,880 --> 00:09:43,480 Speaker 1: in these articles I read about this study talked about 136 00:09:43,520 --> 00:09:47,360 Speaker 1: fuzzy feelings about bygone days. Right, you think of those 137 00:09:47,400 --> 00:09:50,760 Speaker 1: TV shows or music, Oh my gosh. Right, that's another 138 00:09:50,800 --> 00:09:59,280 Speaker 1: reason listen to the music. It elicits feelings in our body, crying, happiness, anger, 139 00:09:59,800 --> 00:10:04,520 Speaker 1: the depending on what you associate that music too. Right. 140 00:10:04,679 --> 00:10:07,840 Speaker 1: So nostalgia is so many different things, but it reminds 141 00:10:07,880 --> 00:10:12,240 Speaker 1: you of bygone days, Happy days, happy days. It's a 142 00:10:12,360 --> 00:10:14,800 Speaker 1: show it was on when I was a kid, and 143 00:10:14,840 --> 00:10:20,040 Speaker 1: that brings up nostalgic feelings, all right, So this study 144 00:10:20,640 --> 00:10:26,560 Speaker 1: so interesting looking at the perception of pain when people 145 00:10:26,720 --> 00:10:31,280 Speaker 1: are shown nostalgic images. Now, as I said in the opening, 146 00:10:31,280 --> 00:10:34,800 Speaker 1: it's not new. Bunch of studies, including one set of 147 00:10:34,840 --> 00:10:39,760 Speaker 1: two thousand studies two thousand twenty where people looked they 148 00:10:39,800 --> 00:10:46,040 Speaker 1: had writing assignments that were meant to bring up nostalgic feelings. Okay, 149 00:10:46,200 --> 00:10:49,120 Speaker 1: and they had one group that were chronic pain sufferers 150 00:10:49,240 --> 00:10:53,560 Speaker 1: and another that were healthy individuals who were given physical 151 00:10:53,640 --> 00:10:57,080 Speaker 1: discomfort lab generated similar to the one I'm gonna talk 152 00:10:57,120 --> 00:11:03,120 Speaker 1: about in this study, and what they found us uh well, 153 00:11:03,200 --> 00:11:05,800 Speaker 1: let me not let me similar findings to what I'm 154 00:11:05,800 --> 00:11:08,640 Speaker 1: gonna tell you. But it's not new. These studies are 155 00:11:08,640 --> 00:11:11,079 Speaker 1: not new, different ways to do it. But what they 156 00:11:11,120 --> 00:11:14,400 Speaker 1: say is with this new study, they are still looking 157 00:11:14,440 --> 00:11:17,160 Speaker 1: at how it affects the brain. Right, so they know 158 00:11:17,280 --> 00:11:19,880 Speaker 1: the perception of what people are saying, the perception of 159 00:11:19,920 --> 00:11:24,679 Speaker 1: pain when they are experiencing it different ways, But what's 160 00:11:24,720 --> 00:11:29,120 Speaker 1: the brain doing And that's what this study looked at specifically. Okay. 161 00:11:29,200 --> 00:11:32,920 Speaker 1: So in this study, they not only induced pain physical 162 00:11:32,960 --> 00:11:35,440 Speaker 1: pain not really bad. I'll tell you how they did it, 163 00:11:35,880 --> 00:11:38,960 Speaker 1: but they put an m r I headset on the 164 00:11:39,040 --> 00:11:43,480 Speaker 1: participants as well, so they're gonna ask them the perceptions 165 00:11:43,480 --> 00:11:49,320 Speaker 1: of pain as they experience nostalgic images that I will specify. 166 00:11:49,480 --> 00:11:52,280 Speaker 1: And then they also looked at what's what's lighting up 167 00:11:52,280 --> 00:11:54,839 Speaker 1: in the brain, what's going on? All right? So that 168 00:11:55,040 --> 00:11:56,800 Speaker 1: great title again, let me see if I can say 169 00:11:56,800 --> 00:12:00,640 Speaker 1: it thalamo cortical. There we go, make is ms for 170 00:12:00,880 --> 00:12:05,959 Speaker 1: nostalgia induced analgesia. Okay, what's going on in the brain 171 00:12:06,720 --> 00:12:10,040 Speaker 1: for feeling better when you look at things that make 172 00:12:10,080 --> 00:12:14,439 Speaker 1: you feel good. Ridiculous oversimplification of it, okay. And this 173 00:12:14,640 --> 00:12:19,400 Speaker 1: was a bunch of researchers at the Chinese Academy of Sciences. Okay, 174 00:12:19,480 --> 00:12:23,160 Speaker 1: they recruited thirty four people between eighteen and twenty five. 175 00:12:23,600 --> 00:12:25,360 Speaker 1: That's going to be one of the limitations I will 176 00:12:25,360 --> 00:12:30,160 Speaker 1: get to. But eighteen years old with no particular sensitivity 177 00:12:30,200 --> 00:12:34,480 Speaker 1: to pain. So in some of those prior studies I mentioned, 178 00:12:34,679 --> 00:12:37,319 Speaker 1: they had people with chronic pain. Nothing here right there, 179 00:12:37,320 --> 00:12:40,240 Speaker 1: going to induce the pain themselves, the which is which 180 00:12:40,280 --> 00:12:43,240 Speaker 1: is obviously pun intended a touchy subject when it comes 181 00:12:43,240 --> 00:12:45,959 Speaker 1: to research, all right. And they had m ri I 182 00:12:46,120 --> 00:12:50,800 Speaker 1: headsets put on to monitor their brain activity. So this 183 00:12:50,880 --> 00:12:55,439 Speaker 1: is interesting how did they induce pain in these participants 184 00:12:55,559 --> 00:12:58,000 Speaker 1: where they use something called CHIPS right, which is an 185 00:12:58,000 --> 00:13:03,079 Speaker 1: acronym for contact heat evoked potential stimulator. And this is 186 00:13:03,120 --> 00:13:06,079 Speaker 1: a device with the metal surface that you put on 187 00:13:06,320 --> 00:13:08,920 Speaker 1: the skin. And for these participants, they had them on 188 00:13:09,080 --> 00:13:13,880 Speaker 1: the forearm and the researchers can gradually make this metal 189 00:13:13,920 --> 00:13:17,679 Speaker 1: plate hotter, increasing feelings of pain, but as they say, 190 00:13:17,880 --> 00:13:21,400 Speaker 1: and not so much as to seriously harm the participant. 191 00:13:21,600 --> 00:13:24,160 Speaker 1: This is a great example two of why certain types 192 00:13:24,200 --> 00:13:27,480 Speaker 1: of research is problematic. Right, you can't hurt people, you know, 193 00:13:27,559 --> 00:13:30,600 Speaker 1: you can't do harm to people, So that actually goes 194 00:13:30,640 --> 00:13:34,000 Speaker 1: to the findings. This was moderate discomfort, which is also 195 00:13:34,080 --> 00:13:36,400 Speaker 1: one of the limitations. Will look at right, Okay, so 196 00:13:37,040 --> 00:13:41,439 Speaker 1: thirty four people eighty five no particular sensitivity to pain, 197 00:13:41,880 --> 00:13:46,200 Speaker 1: had this CHECKS device on their forearm and the researchers 198 00:13:46,240 --> 00:13:48,880 Speaker 1: are going to make it hotter. But what are they 199 00:13:48,880 --> 00:13:51,320 Speaker 1: going to do at the same time, were they're gonna 200 00:13:51,400 --> 00:13:54,440 Speaker 1: be shown one of two sets of images right on 201 00:13:54,480 --> 00:13:56,760 Speaker 1: a projector they're going to show them images. The first 202 00:13:56,760 --> 00:14:00,520 Speaker 1: set are gonna be photos that bring up nostalgic feelings 203 00:14:00,840 --> 00:14:05,120 Speaker 1: things from their childhood, like toys, chewing gum package they used, 204 00:14:05,400 --> 00:14:08,080 Speaker 1: or a cartoon. I don't know about you, but, like 205 00:14:08,240 --> 00:14:12,920 Speaker 1: you know, sometimes when cartoons from uh my childhood come up, 206 00:14:13,040 --> 00:14:16,199 Speaker 1: just brings back crazy feelings, right, especially when you haven't 207 00:14:16,240 --> 00:14:19,560 Speaker 1: seen them in a long time. You know, I have kids, 208 00:14:19,880 --> 00:14:22,440 Speaker 1: they're out of the cartoon age, but every now and again, right, 209 00:14:23,280 --> 00:14:26,760 Speaker 1: and yeah, you know what I'm talking about, that feeling, 210 00:14:26,800 --> 00:14:31,160 Speaker 1: it's powerful, It's super powerful. So those are the first 211 00:14:31,160 --> 00:14:34,360 Speaker 1: set of photos and then the second set, same exact 212 00:14:34,640 --> 00:14:38,640 Speaker 1: or categories. Right, they're gonna do toys, chewing gum packages 213 00:14:39,200 --> 00:14:43,240 Speaker 1: or cartoons, but they were from present day. Such a 214 00:14:43,240 --> 00:14:46,840 Speaker 1: cool study, right, simple but like you get it. You know, 215 00:14:46,840 --> 00:14:48,680 Speaker 1: a lot of studies we talked about here they could 216 00:14:48,720 --> 00:14:52,120 Speaker 1: be really complex. This one's pretty darned straightforward, and I 217 00:14:52,120 --> 00:14:55,160 Speaker 1: would argue with you know, just some great concepts going on. 218 00:14:55,440 --> 00:14:59,680 Speaker 1: That's what they find. What did they find? Well, let 219 00:14:59,680 --> 00:15:02,360 Speaker 1: me say this though. As they were showing them the images, 220 00:15:02,880 --> 00:15:06,920 Speaker 1: the heat that they were being exposed to increased gradually, 221 00:15:07,200 --> 00:15:10,120 Speaker 1: so the researchers would gradually turn up the heat and 222 00:15:10,160 --> 00:15:13,560 Speaker 1: then they would be asked to rate their feelings of 223 00:15:13,600 --> 00:15:15,440 Speaker 1: pain on a scale of one to ten. I'm sorry, 224 00:15:15,520 --> 00:15:17,960 Speaker 1: zero to ten, so zero being nothing tend being like 225 00:15:18,120 --> 00:15:21,600 Speaker 1: ridiculously bad. What were the findings When we come back 226 00:15:21,640 --> 00:15:23,160 Speaker 1: from the break, I'm going to give it to you 227 00:15:23,240 --> 00:15:27,120 Speaker 1: and then the takeaway which you probably guess it, and 228 00:15:27,200 --> 00:15:29,800 Speaker 1: that's exciting, right, Okay, quick break. When we come back 229 00:15:29,920 --> 00:15:42,800 Speaker 1: the results from this study, we'll be right back all right, 230 00:15:43,040 --> 00:15:47,680 Speaker 1: talking about how nostalgia can decrease your perception of pain. 231 00:15:48,400 --> 00:15:51,400 Speaker 1: Bunch of research into this already, but I didn't give 232 00:15:51,440 --> 00:15:55,800 Speaker 1: you where. This article is study Journal of Neuroscience, and 233 00:15:55,840 --> 00:16:01,200 Speaker 1: this was March of onet, so just came out really exciting. 234 00:16:01,560 --> 00:16:04,320 Speaker 1: And so again this research had been done before, but 235 00:16:04,440 --> 00:16:06,680 Speaker 1: this was one that truly started to look at the 236 00:16:06,760 --> 00:16:09,680 Speaker 1: brain activity right to see what was going on and 237 00:16:09,720 --> 00:16:12,920 Speaker 1: what did they find. So the group that looked at 238 00:16:12,960 --> 00:16:16,920 Speaker 1: the nostalgic images, in addition to having different brain activity, 239 00:16:16,920 --> 00:16:19,080 Speaker 1: which I'm gonna give you in a second, rated their 240 00:16:19,080 --> 00:16:21,440 Speaker 1: pain levels as what we're than the ones when they 241 00:16:21,440 --> 00:16:25,520 Speaker 1: were shown photos of the present day, same amount of heat, 242 00:16:26,440 --> 00:16:31,120 Speaker 1: the same amount of moderate low to moderate discomfort, but 243 00:16:31,240 --> 00:16:34,480 Speaker 1: they perceived it as being less. And some of you 244 00:16:34,560 --> 00:16:40,840 Speaker 1: may be going big deal it is. It is one 245 00:16:40,880 --> 00:16:44,120 Speaker 1: thing I keep saying about this podcast is bringing you 246 00:16:44,280 --> 00:16:50,760 Speaker 1: all the different concepts and then all the different empirical 247 00:16:50,840 --> 00:16:56,600 Speaker 1: studies and articles and research that corroborate slowly over time. 248 00:16:56,640 --> 00:17:01,480 Speaker 1: The associations. Sure, but when we have so many in 249 00:17:01,560 --> 00:17:03,760 Speaker 1: so many different ways, start to go, do I have control? 250 00:17:04,280 --> 00:17:06,959 Speaker 1: Do I have control over what I think? And do 251 00:17:07,000 --> 00:17:10,919 Speaker 1: those thoughts in my head make a difference self talk, 252 00:17:11,440 --> 00:17:20,600 Speaker 1: visualization association versus dissociation. I love this. I love the 253 00:17:20,640 --> 00:17:29,680 Speaker 1: control that we have according to this research. Okay, uh so, yeah, 254 00:17:29,800 --> 00:17:31,800 Speaker 1: and then and I'm just gonna read this to you 255 00:17:31,800 --> 00:17:34,000 Speaker 1: because it's interesting, and for those of you who want 256 00:17:34,040 --> 00:17:36,280 Speaker 1: to know more, go to the go to the study itself, 257 00:17:36,320 --> 00:17:39,359 Speaker 1: the research. Um. But what was unique about this study 258 00:17:39,400 --> 00:17:41,280 Speaker 1: was the m r I headsets right, that they're looking 259 00:17:41,280 --> 00:17:43,119 Speaker 1: at what's lighting up, what's going on in the brain 260 00:17:43,400 --> 00:17:46,879 Speaker 1: when they're looking at the nostalgic images, what's going on 261 00:17:46,920 --> 00:17:48,639 Speaker 1: in the brain when they're not when they're looking at 262 00:17:48,680 --> 00:17:53,479 Speaker 1: the images from the present day. So when they viewed 263 00:17:53,560 --> 00:17:57,720 Speaker 1: the nostalgic images, there was reduced activity in the left 264 00:17:57,840 --> 00:18:04,200 Speaker 1: lingual gyrus and para hippocampal gyrus to brain regions implicated 265 00:18:04,280 --> 00:18:09,359 Speaker 1: in pain perception, okay, and activity in the thalamus, a 266 00:18:09,400 --> 00:18:12,840 Speaker 1: brain region involved in laying information between the body and 267 00:18:12,880 --> 00:18:15,960 Speaker 1: the cortex reading directly from it here was linked to 268 00:18:16,080 --> 00:18:19,720 Speaker 1: both nostalgia and pain ratings. That's what they're saying is 269 00:18:19,720 --> 00:18:24,000 Speaker 1: the thalamusts may integrate nostalgia information and transmit it to 270 00:18:24,200 --> 00:18:28,600 Speaker 1: pain pathways. All you need to know, all we need 271 00:18:28,640 --> 00:18:32,159 Speaker 1: to know at this level is that different things happened 272 00:18:32,160 --> 00:18:35,200 Speaker 1: in the brain. They saw it. They saw different things 273 00:18:35,280 --> 00:18:38,480 Speaker 1: happen when people controlled their thoughts, when they felt good, 274 00:18:38,600 --> 00:18:42,399 Speaker 1: when they thought about and saw So you gotta go. 275 00:18:42,440 --> 00:18:48,959 Speaker 1: It's visual here, happy images, happy thoughts. And the takeaway 276 00:18:49,000 --> 00:18:52,840 Speaker 1: at the end of this summary is that these findings 277 00:18:53,000 --> 00:18:57,919 Speaker 1: offer implications and perspectives for the further development and improvement 278 00:18:58,280 --> 00:19:04,160 Speaker 1: of non drug psychological analgesia. In other words, let's try 279 00:19:04,200 --> 00:19:08,720 Speaker 1: to control what we think first before we medicate. Let's 280 00:19:08,840 --> 00:19:13,159 Speaker 1: do and control as much as we can naturally. And 281 00:19:13,200 --> 00:19:19,720 Speaker 1: this again is low to moderate, but just really cool findings. 282 00:19:21,080 --> 00:19:24,960 Speaker 1: And another way of putting this is viewing nostalgic images 283 00:19:24,960 --> 00:19:28,240 Speaker 1: of items and scenes associated with childhood can help to 284 00:19:28,280 --> 00:19:35,080 Speaker 1: reduce pain perception. Okay, I'm going to use this as 285 00:19:35,119 --> 00:19:41,960 Speaker 1: I do and have before. Even more this is even 286 00:19:42,040 --> 00:19:48,440 Speaker 1: more proof that we have this whole arsenal of mental tools. Right, 287 00:19:48,480 --> 00:19:51,200 Speaker 1: So if i'm you know it, got an iron man 288 00:19:51,200 --> 00:19:53,639 Speaker 1: coming up in Brazil, getting ready to go across the 289 00:19:53,680 --> 00:19:55,520 Speaker 1: Grand Canyon and back, two things that are gonna take 290 00:19:55,560 --> 00:19:59,120 Speaker 1: a long time, going to be in moderate too, depending 291 00:19:59,160 --> 00:20:00,880 Speaker 1: on where and when. Then the race of what's going 292 00:20:00,880 --> 00:20:04,400 Speaker 1: on discomfort, and so I use all of those tools 293 00:20:04,440 --> 00:20:08,840 Speaker 1: that I talk to you about, the self talk, the visualization. 294 00:20:09,560 --> 00:20:13,400 Speaker 1: So since I can't bring a projector with me and 295 00:20:13,960 --> 00:20:18,679 Speaker 1: watch images projected onto a screen, I can combine what 296 00:20:20,000 --> 00:20:25,440 Speaker 1: visualization and then this concept of nostalgia, so in my 297 00:20:25,560 --> 00:20:30,600 Speaker 1: mind I will think about happy thoughts from my childhood 298 00:20:31,359 --> 00:20:37,360 Speaker 1: to help decrease my perception of pain discomfort. We're already 299 00:20:37,359 --> 00:20:40,880 Speaker 1: doing this, and anyone who has competed has done anything 300 00:20:40,920 --> 00:20:45,360 Speaker 1: like this at any level. You have a lot of time, right. 301 00:20:46,160 --> 00:20:48,720 Speaker 1: The the joke I used to give at pre race 302 00:20:48,840 --> 00:20:50,440 Speaker 1: lectures is, you know, you start the race, you go 303 00:20:50,520 --> 00:20:52,680 Speaker 1: this greatest thing I ever did. Ten minutes later you're like, 304 00:20:52,720 --> 00:20:54,320 Speaker 1: why am I doing this? This is the worst thing. 305 00:20:54,359 --> 00:20:56,399 Speaker 1: Why why do I? And then that goes on for 306 00:20:56,440 --> 00:20:59,560 Speaker 1: the rest of the race. However many hours you're doing it. 307 00:21:00,480 --> 00:21:04,640 Speaker 1: So we need to control those thoughts and so this 308 00:21:04,720 --> 00:21:12,800 Speaker 1: is more exciting, should be more exciting news. You know, 309 00:21:12,880 --> 00:21:17,439 Speaker 1: I talked about all the different workouts and ways to 310 00:21:17,560 --> 00:21:21,760 Speaker 1: work out that you should add to your exercise arsenal. Right, 311 00:21:22,160 --> 00:21:27,240 Speaker 1: body weight workouts, micro workouts, you know, jim workouts, cardio workouts. 312 00:21:27,280 --> 00:21:30,280 Speaker 1: I want as many options as possible. And now to 313 00:21:30,520 --> 00:21:34,360 Speaker 1: learn how you can do the same thing right with 314 00:21:34,480 --> 00:21:40,600 Speaker 1: your psychology Arsenal, of tools to control your thoughts, your emotions. 315 00:21:40,920 --> 00:21:47,000 Speaker 1: You're perceived perception of pain and this is physical pain, right, 316 00:21:48,280 --> 00:21:52,399 Speaker 1: this is this is listen thirty four people right, and 317 00:21:52,480 --> 00:21:54,840 Speaker 1: they always and these studies by saying more research needs 318 00:21:54,840 --> 00:21:59,160 Speaker 1: to be done. Of course, what's the downside? That's? Does 319 00:21:59,160 --> 00:22:01,480 Speaker 1: it always love to go to rite? So many people 320 00:22:01,480 --> 00:22:04,159 Speaker 1: take supplements where you're spending a ridiculous amount of money. 321 00:22:04,320 --> 00:22:07,000 Speaker 1: There's little to no research at all, usually none at 322 00:22:07,040 --> 00:22:09,040 Speaker 1: all into them, and the downside is you're wasting your 323 00:22:09,040 --> 00:22:13,720 Speaker 1: time and your money. Well, we're all gonna be in 324 00:22:13,720 --> 00:22:18,200 Speaker 1: times of discomfort and pain, whether it's chosen activities where 325 00:22:18,200 --> 00:22:23,159 Speaker 1: it's gonna happen or just everyday life. What's the downside 326 00:22:23,560 --> 00:22:26,400 Speaker 1: to going You know what? When I'm stressed out and 327 00:22:26,480 --> 00:22:30,040 Speaker 1: I don't know. Pick some activity of daily living where 328 00:22:30,040 --> 00:22:31,440 Speaker 1: you have to do something for a couple of hours 329 00:22:31,440 --> 00:22:34,040 Speaker 1: where you know, maybe you don't want to be doing it, 330 00:22:34,119 --> 00:22:37,960 Speaker 1: and you're in if nothing else mental, but maybe a 331 00:22:37,960 --> 00:22:44,360 Speaker 1: little physical discomfort. Now you can start thinking about who 332 00:22:44,359 --> 00:22:47,679 Speaker 1: watched chips back in the day. I just hurd the 333 00:22:47,680 --> 00:22:51,679 Speaker 1: theme to that, whatever your happy thoughts are, you go 334 00:22:51,720 --> 00:22:58,000 Speaker 1: to your happy place. Top athletes are doing this all 335 00:22:58,040 --> 00:23:02,280 Speaker 1: the time. Back to what I said at the beginning, 336 00:23:03,160 --> 00:23:07,359 Speaker 1: basically the same physiologically, who's in better control of the 337 00:23:07,400 --> 00:23:10,840 Speaker 1: psychological and what tools are they using at what point 338 00:23:11,359 --> 00:23:18,440 Speaker 1: in their performance to maximize their performance? And this can 339 00:23:18,480 --> 00:23:23,159 Speaker 1: be pre event, this can be during the event so 340 00:23:23,200 --> 00:23:26,760 Speaker 1: often and should be both. Let me read you the 341 00:23:26,840 --> 00:23:32,960 Speaker 1: significant statement significance statement which is significant from this UH research. 342 00:23:33,440 --> 00:23:38,200 Speaker 1: Nostalgia is known to reduce individuals perception of physical pain. 343 00:23:38,680 --> 00:23:42,919 Speaker 1: The underlying brain mechanisms, however, are unclear. Our study found 344 00:23:42,920 --> 00:23:46,240 Speaker 1: that the thalamus plays a key role as a functional 345 00:23:46,400 --> 00:23:52,359 Speaker 1: linkage between nostalgia and pain, suggesting a possible analgesic modulatory 346 00:23:53,000 --> 00:23:57,680 Speaker 1: mechanism of nostalgia. These findings have implications for the underlying 347 00:23:57,720 --> 00:24:03,760 Speaker 1: brain mechanisms of psychological analgesia use the power of your mind. 348 00:24:04,800 --> 00:24:07,080 Speaker 1: I get excited every time I bring you more research 349 00:24:07,119 --> 00:24:13,640 Speaker 1: into control. I get excited because it benefits me even more. 350 00:24:13,880 --> 00:24:16,199 Speaker 1: I mean, I've been doing this in different ways, but 351 00:24:16,240 --> 00:24:22,840 Speaker 1: it gives me different ideas for competition and for enjoyment, 352 00:24:23,119 --> 00:24:25,560 Speaker 1: to control what happens in my daily life as well 353 00:24:25,600 --> 00:24:29,760 Speaker 1: as those competitions and just activities. When I run across 354 00:24:29,760 --> 00:24:32,080 Speaker 1: the Grand Canyon again and back, it's not a competition, 355 00:24:32,520 --> 00:24:39,879 Speaker 1: that's just chosen insanity with a friend, and it's challenging 356 00:24:40,960 --> 00:24:43,560 Speaker 1: and like one of the most amazing things I've ever done. 357 00:24:44,840 --> 00:24:49,040 Speaker 1: Surprised I'm going back. But because when you learn how 358 00:24:49,080 --> 00:24:58,480 Speaker 1: to manage the discomfort, the chosen discomfort, the payoffs are enormous. 359 00:25:01,400 --> 00:25:06,840 Speaker 1: We control our thoughts. Stress is a choice. I've learned 360 00:25:06,880 --> 00:25:09,720 Speaker 1: not to say that to stress out people right away. 361 00:25:10,600 --> 00:25:14,560 Speaker 1: You want to wait till a happier time. It's our perception. 362 00:25:16,800 --> 00:25:20,679 Speaker 1: Do I have the tools necessary to get through this? 363 00:25:20,800 --> 00:25:23,679 Speaker 1: Have I experienced it before? If so, was I successful? 364 00:25:23,720 --> 00:25:28,600 Speaker 1: If not? Do I have the tools necessary? And the 365 00:25:28,680 --> 00:25:34,240 Speaker 1: more challenges you take, the more obstacles you overcome, the 366 00:25:34,359 --> 00:25:40,959 Speaker 1: less scary it all becomes when you don't and you 367 00:25:40,960 --> 00:25:48,359 Speaker 1: you give up that control, that perceived control, everything is 368 00:25:48,440 --> 00:25:55,000 Speaker 1: much scarier. Everything is a much bigger hurdle. So there 369 00:25:55,000 --> 00:25:58,639 Speaker 1: you have it. I love it. Can I read you 370 00:25:58,720 --> 00:26:00,399 Speaker 1: the title one more time? What's see if I can 371 00:26:00,440 --> 00:26:04,240 Speaker 1: do it without getting tongue tied fallow? More Cortical Mechanisms 372 00:26:04,280 --> 00:26:10,240 Speaker 1: for nostalgia induced analges a Journal of Neuroscience March. People, 373 00:26:10,400 --> 00:26:16,680 Speaker 1: you have another tool in your mental toolbox. You're welcome 374 00:26:17,560 --> 00:26:22,119 Speaker 1: fuzzy feelings about by gone days that now research shows 375 00:26:22,440 --> 00:26:25,720 Speaker 1: it shows up on an m R. I that's exciting, 376 00:26:26,160 --> 00:26:29,720 Speaker 1: at least for me. All right, enough, thank you for listening. 377 00:26:29,840 --> 00:26:33,080 Speaker 1: Tom h Fit, Instagram and Twitter. I love hearing from 378 00:26:33,119 --> 00:26:36,160 Speaker 1: you guys, and you're you're reaching out much more. Questions 379 00:26:36,160 --> 00:26:39,359 Speaker 1: and comments, keep them coming. I will answer them and 380 00:26:39,400 --> 00:26:42,360 Speaker 1: shows I will answer them directly. UM and I love 381 00:26:42,359 --> 00:26:44,680 Speaker 1: your success stories. Oh my gosh, so thank you. Thank 382 00:26:44,680 --> 00:26:47,399 Speaker 1: you for reaching out. Follow the show, Rate the show, 383 00:26:48,080 --> 00:26:50,280 Speaker 1: rate this show? Have you rated the show? I haven't 384 00:26:50,280 --> 00:26:53,040 Speaker 1: looked into that in a while. Please do greatly appreciated. 385 00:26:53,040 --> 00:26:55,440 Speaker 1: The newest book is The micro Workout Plan, and if 386 00:26:55,480 --> 00:26:58,560 Speaker 1: you have read that, I always appreciate Amazon reviews. Huge 387 00:26:59,040 --> 00:27:03,359 Speaker 1: to authors, but thank you, super excited to continue to 388 00:27:03,480 --> 00:27:06,119 Speaker 1: bring you the best information so you can live your 389 00:27:06,119 --> 00:27:10,440 Speaker 1: best life. And now you can use this today when 390 00:27:10,440 --> 00:27:14,920 Speaker 1: you're stressed out, Start thinking about that barbied all you had, 391 00:27:15,040 --> 00:27:18,760 Speaker 1: or your that I have Big Jim, who is the 392 00:27:18,800 --> 00:27:21,479 Speaker 1: guy's equivalent Back in the day we had everything. Oh 393 00:27:21,560 --> 00:27:24,680 Speaker 1: my gosh, just thinking about it makes me nostalgic right 394 00:27:24,680 --> 00:27:29,320 Speaker 1: thinking back to those times. But that's good news. Control 395 00:27:29,320 --> 00:27:32,119 Speaker 1: what you can, let the other stuff go, and we 396 00:27:32,200 --> 00:27:35,800 Speaker 1: control on which we love, what we put into our mouths, 397 00:27:35,840 --> 00:27:43,720 Speaker 1: and are mental tape recorders what we think, and that's awesome. 398 00:27:44,680 --> 00:27:48,240 Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believe in Yourself. 399 00:27:52,440 --> 00:27:55,800 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 400 00:27:55,880 --> 00:27:58,720 Speaker 1: more podcasts from my heart Radio, visit the i heart 401 00:27:58,760 --> 00:28:02,159 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 402 00:28:02,200 --> 00:28:03,040 Speaker 1: favorite shows.