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 --> 00:00:17,680 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Yes, 3 00:00:17,760 --> 00:00:20,720 Speaker 1: it's right there in the title of the show, disruption. 4 00:00:21,600 --> 00:00:27,000 Speaker 1: And when I talk about disruption, it's about busting the 5 00:00:27,120 --> 00:00:33,080 Speaker 1: myths the misconceptions that are out there. And then there's 6 00:00:33,080 --> 00:00:36,080 Speaker 1: shows like and and and basically those are oftentimes just 7 00:00:36,400 --> 00:00:41,320 Speaker 1: really really bad advice given over and over by the 8 00:00:41,360 --> 00:00:46,680 Speaker 1: same type of people in this industry, ones who aren't 9 00:00:46,760 --> 00:00:49,960 Speaker 1: educated in what they are putting out there, don't read 10 00:00:50,000 --> 00:00:54,320 Speaker 1: the research, don't look at the science. And that's why 11 00:00:54,360 --> 00:00:59,360 Speaker 1: this show, this specific show, is so darn exciting. It 12 00:00:59,440 --> 00:01:04,720 Speaker 1: is because it's truly a groundbreaking study and that's rare. 13 00:01:06,040 --> 00:01:08,400 Speaker 1: And I'll tell you why it's rare in a second. 14 00:01:08,840 --> 00:01:12,240 Speaker 1: Let's just go with just the whole way we study 15 00:01:12,600 --> 00:01:14,959 Speaker 1: nutrition and exercise, and I've talked about that at great 16 00:01:15,040 --> 00:01:19,640 Speaker 1: length in many shows. But this is the disruption. This 17 00:01:19,720 --> 00:01:24,600 Speaker 1: is taking the science and and you know, I've talked 18 00:01:24,600 --> 00:01:29,760 Speaker 1: about how when you read those claims for supplements and 19 00:01:29,800 --> 00:01:32,800 Speaker 1: things like that, you know, breakthrough, groundbreaking, those are the 20 00:01:32,800 --> 00:01:37,160 Speaker 1: words you generally run the other way because it is 21 00:01:37,280 --> 00:01:42,319 Speaker 1: rare and you're gonna hear about it usually not usually 22 00:01:42,319 --> 00:01:45,920 Speaker 1: you will hear about it in the news when it's 23 00:01:45,959 --> 00:01:52,120 Speaker 1: truly based on science, not an infomercial, not an advertisement. 24 00:01:52,560 --> 00:01:56,440 Speaker 1: That's not where you hear groundbreaking information. And so today's 25 00:01:56,480 --> 00:02:01,440 Speaker 1: show super exciting. Take a first level, well first level, 26 00:02:01,480 --> 00:02:07,560 Speaker 1: couple level, look at this new study that blew away 27 00:02:09,160 --> 00:02:14,840 Speaker 1: a handful of the top beliefs about metabolism. Huge study, 28 00:02:16,360 --> 00:02:21,200 Speaker 1: huge number of of co authors, and just amazing findings. 29 00:02:23,000 --> 00:02:26,480 Speaker 1: And to get you excited, I'm gonna read you just 30 00:02:26,560 --> 00:02:29,680 Speaker 1: a quote from a researcher who wrote a paper on 31 00:02:29,720 --> 00:02:33,520 Speaker 1: the study in response to the study, and she wrote, 32 00:02:33,639 --> 00:02:38,639 Speaker 1: this study provides important new insights into human metabolism. The 33 00:02:38,880 --> 00:02:44,240 Speaker 1: unprecedented scale and scope of the study is matched by 34 00:02:44,320 --> 00:02:51,920 Speaker 1: the outstanding collaborative spirit that made it possible. I know 35 00:02:52,000 --> 00:02:54,280 Speaker 1: I'm in the right business when I get so excited 36 00:02:54,320 --> 00:03:01,040 Speaker 1: to read these studies and the responses to these studies, 37 00:03:01,639 --> 00:03:04,400 Speaker 1: and I've got to go back and delve even deeper 38 00:03:04,440 --> 00:03:07,320 Speaker 1: because there's a lot in here. But I'm gonna give 39 00:03:07,360 --> 00:03:10,720 Speaker 1: you what you need to know to live your best life, 40 00:03:12,400 --> 00:03:16,359 Speaker 1: to be as healthy as possible, and live as long 41 00:03:16,400 --> 00:03:25,200 Speaker 1: as possible, with those years being quality years. Okay, so metabolism. 42 00:03:25,240 --> 00:03:30,040 Speaker 1: I've done the shows on metabolism, right, total daily energy expenditure. 43 00:03:30,440 --> 00:03:36,360 Speaker 1: I talked about neat, non exercise activity, thermogenesis, basically all 44 00:03:36,400 --> 00:03:41,880 Speaker 1: of the different ways in which you burn calories, you're resting, 45 00:03:42,120 --> 00:03:46,680 Speaker 1: energy expenditure, you know, the energy that's involved in keeping 46 00:03:46,680 --> 00:03:50,760 Speaker 1: you alive. But when it comes to my habitalism, what 47 00:03:50,960 --> 00:03:54,000 Speaker 1: is so often thrown out there by different people? I 48 00:03:54,040 --> 00:03:58,360 Speaker 1: have a slow metabolism. Well, guess what. This new research 49 00:03:58,600 --> 00:04:03,720 Speaker 1: sheds entirely new light on metabolism as a whole. And 50 00:04:03,760 --> 00:04:09,680 Speaker 1: then it gets specific and it's it's beyond exciting for 51 00:04:09,720 --> 00:04:13,800 Speaker 1: guys like me and and women who study this. You 52 00:04:13,840 --> 00:04:15,880 Speaker 1: know what, quick break, and then we're gonna come back. 53 00:04:15,960 --> 00:04:19,039 Speaker 1: I'm just gonna talk about why it's groundbreaking and why 54 00:04:19,520 --> 00:04:23,040 Speaker 1: we don't have more of these types of studies. Obviously, 55 00:04:23,120 --> 00:04:26,440 Speaker 1: some of it comes down to, you know, the findings 56 00:04:26,480 --> 00:04:30,440 Speaker 1: themselves are going to manufacture them, but just the way 57 00:04:30,520 --> 00:04:35,520 Speaker 1: in which we study again, nutrition and exercise prevents us 58 00:04:35,520 --> 00:04:40,560 Speaker 1: oftentimes from getting this information or delays it for a 59 00:04:40,640 --> 00:04:54,160 Speaker 1: long time. All right, quick break, we'll be right back. Yes, 60 00:04:54,240 --> 00:04:58,400 Speaker 1: fitness disrupted, and my entire career is about taking the 61 00:04:58,480 --> 00:05:03,600 Speaker 1: science and my experience in the anecdotal with that experience, right, 62 00:05:04,080 --> 00:05:07,960 Speaker 1: clients and friends and myself, and then common sense and 63 00:05:08,279 --> 00:05:12,880 Speaker 1: just taking that all, putting it all together so that 64 00:05:12,920 --> 00:05:16,200 Speaker 1: we can live our best lives. And a huge part 65 00:05:16,240 --> 00:05:21,840 Speaker 1: of that that is so often just not done by 66 00:05:21,839 --> 00:05:24,520 Speaker 1: people in this industry is looking at the science, studying 67 00:05:24,520 --> 00:05:32,359 Speaker 1: the science, understanding the science. But there's also flaws in 68 00:05:32,440 --> 00:05:35,279 Speaker 1: the science. And yes, I'm gonna talk about one study. 69 00:05:35,279 --> 00:05:37,920 Speaker 1: It's one study, but it's based on a handful of studies, 70 00:05:37,920 --> 00:05:42,040 Speaker 1: as you will find out. But exercise and nutrition studies 71 00:05:42,120 --> 00:05:47,839 Speaker 1: are expensive to do well. They're hard to do, especially nutrition, 72 00:05:47,880 --> 00:05:52,760 Speaker 1: as I'll talk about, a lot of it is is 73 00:05:52,800 --> 00:05:57,960 Speaker 1: based on self reports. For those reasons, it's cheaper and 74 00:05:58,040 --> 00:06:00,880 Speaker 1: it's easier to do. But with that is the obvious 75 00:06:01,000 --> 00:06:05,720 Speaker 1: flaws of self reports. People are gonna over estimate how 76 00:06:05,800 --> 00:06:09,440 Speaker 1: much they move and underestimate what they eat and take in. 77 00:06:10,480 --> 00:06:13,440 Speaker 1: And then you add in the questionable funding you know, 78 00:06:13,440 --> 00:06:17,279 Speaker 1: who are funding these studies, and then you take it 79 00:06:17,360 --> 00:06:20,160 Speaker 1: to account finally, and this they're they're more. But these 80 00:06:20,160 --> 00:06:25,159 Speaker 1: are the basic potential roadblocks to good science. Are the 81 00:06:25,200 --> 00:06:30,880 Speaker 1: researchers themselves who oftentimes come in with our own biases. 82 00:06:31,240 --> 00:06:34,400 Speaker 1: They are biased, and then sometimes they are funded. You know, 83 00:06:34,480 --> 00:06:37,480 Speaker 1: they have conflicts of interests as well. So you can't 84 00:06:37,480 --> 00:06:40,919 Speaker 1: just look at the science, but we have to. We 85 00:06:40,960 --> 00:06:44,159 Speaker 1: have to look deeply at the science and then take 86 00:06:44,200 --> 00:06:48,640 Speaker 1: it with a grain of salt and look at common 87 00:06:48,680 --> 00:06:52,040 Speaker 1: sense and look at what we can do. Because just 88 00:06:52,160 --> 00:06:55,000 Speaker 1: because science tells us something doesn't mean that people are 89 00:06:55,000 --> 00:07:00,880 Speaker 1: gonna actually apply it to their lives. So this is 90 00:07:00,920 --> 00:07:03,520 Speaker 1: why you will see that this is truly a groundbreaking 91 00:07:03,520 --> 00:07:05,840 Speaker 1: study because in the way it was put together. What 92 00:07:05,880 --> 00:07:08,080 Speaker 1: do I mean by that? Okay, let me just scroll 93 00:07:08,120 --> 00:07:10,440 Speaker 1: down a little bit, getting ahead of myself, but this works. 94 00:07:10,440 --> 00:07:16,120 Speaker 1: So this study, it's in the journal Science August just 95 00:07:16,320 --> 00:07:22,640 Speaker 1: happened auguste. Daily Energy Expenditure through the Human life course, Okay. 96 00:07:22,680 --> 00:07:26,880 Speaker 1: It compiled looked at data from almost six thousand, five 97 00:07:27,000 --> 00:07:30,960 Speaker 1: hundred people sixty people aged from just a couple of 98 00:07:31,040 --> 00:07:34,480 Speaker 1: days old, eight days old up to nine five years. 99 00:07:35,880 --> 00:07:41,520 Speaker 1: And the principal investigator, Herman Puntzer, is an evolutionary anthropologist 100 00:07:41,640 --> 00:07:44,960 Speaker 1: love that at Duke University, and he said that the 101 00:07:45,000 --> 00:07:49,600 Speaker 1: projects participating researchers agreed to all share their data. So 102 00:07:49,640 --> 00:07:53,160 Speaker 1: that is another crazy thing in science. And even when 103 00:07:53,200 --> 00:07:56,080 Speaker 1: I was coaching a cancer charity for over a decade, 104 00:07:56,240 --> 00:07:59,480 Speaker 1: you know, you realize that oftentimes, for many reasons, don't 105 00:07:59,480 --> 00:08:03,520 Speaker 1: need to go into these researchers don't even share their data. 106 00:08:04,960 --> 00:08:07,840 Speaker 1: This study did, and that's why they could compile this 107 00:08:08,000 --> 00:08:12,600 Speaker 1: incredible wealth of information and data and research. And as 108 00:08:12,600 --> 00:08:15,239 Speaker 1: I said at the start, there were more than eighty 109 00:08:15,240 --> 00:08:19,720 Speaker 1: co authors on this study and they combined they took 110 00:08:22,400 --> 00:08:27,600 Speaker 1: data and research from many different labs, over six labs 111 00:08:27,720 --> 00:08:33,079 Speaker 1: that collected this data for decades, for almost forty years, okay, 112 00:08:33,440 --> 00:08:39,720 Speaker 1: and so they had this incredible treasure trove of information 113 00:08:39,880 --> 00:08:45,400 Speaker 1: of research. They pulled all this information and it was 114 00:08:45,520 --> 00:08:53,360 Speaker 1: based on studying metabolism metabolic rates with a method that 115 00:08:53,520 --> 00:08:57,760 Speaker 1: is considered in the industry in research to be what 116 00:08:57,920 --> 00:09:01,480 Speaker 1: is known as the gold standard dub we labeled water. 117 00:09:02,600 --> 00:09:04,760 Speaker 1: And it is a method again don't have to go 118 00:09:04,840 --> 00:09:08,200 Speaker 1: super deep into it, but it's not easy, and it's 119 00:09:08,240 --> 00:09:11,719 Speaker 1: another reason why you don't get huge studies that utilize 120 00:09:11,760 --> 00:09:16,040 Speaker 1: this technique. But it involves measuring calories burned by tracking 121 00:09:16,080 --> 00:09:21,880 Speaker 1: the amount of carbon dioxide you exhale during your daily activities. 122 00:09:23,559 --> 00:09:27,200 Speaker 1: So it's a unique, unique study with lots and lots 123 00:09:27,920 --> 00:09:35,320 Speaker 1: of great subjects and data and the format itself okay, 124 00:09:35,360 --> 00:09:40,240 Speaker 1: the research methods and everything they utilized, and finally just 125 00:09:40,400 --> 00:09:45,520 Speaker 1: the the investigators. The researchers also had these subjects heights 126 00:09:45,559 --> 00:09:48,880 Speaker 1: and weights and persent body fat, so they were going 127 00:09:48,920 --> 00:09:51,520 Speaker 1: to take that and took that to look at you 128 00:09:51,840 --> 00:09:57,920 Speaker 1: just the fundamentals of metabolic rates. Okay, So again it's 129 00:09:57,920 --> 00:10:00,160 Speaker 1: about as deep as I'm gonna go into this. But up, 130 00:10:00,880 --> 00:10:04,120 Speaker 1: a smaller person will burn fewer calories than a big person, right, 131 00:10:04,120 --> 00:10:08,720 Speaker 1: That's something we've always known. But when the researchers corrected 132 00:10:08,760 --> 00:10:12,520 Speaker 1: for size and percent body fat, what did they find? 133 00:10:13,760 --> 00:10:19,120 Speaker 1: Were those metabolisms different as we have believed over the years. 134 00:10:21,120 --> 00:10:24,559 Speaker 1: And here we go. Now you kind of have the basics. 135 00:10:25,000 --> 00:10:27,320 Speaker 1: I hope I didn't confuse too much. But all you 136 00:10:27,360 --> 00:10:29,600 Speaker 1: need to know is this is a really, really really 137 00:10:29,600 --> 00:10:32,880 Speaker 1: good study. Again, I have to go back and reread 138 00:10:32,920 --> 00:10:36,720 Speaker 1: it about twenty more times to you know, really dive 139 00:10:36,840 --> 00:10:40,640 Speaker 1: deep into it. But here's the takeaways for you. So, 140 00:10:40,720 --> 00:10:44,920 Speaker 1: what are three of the top beliefs about metabolism that 141 00:10:45,080 --> 00:10:52,600 Speaker 1: this study just put on its head. First, that what 142 00:10:52,640 --> 00:10:56,520 Speaker 1: do we often say that after about age twenty we 143 00:10:56,520 --> 00:11:02,440 Speaker 1: start putting on pounds because our metabolism slow down, especially round, right, 144 00:11:03,000 --> 00:11:06,880 Speaker 1: So that's one we get older metabolisms slow down and 145 00:11:07,000 --> 00:11:10,240 Speaker 1: that age range, you know, twenty two, let's say, you know, 146 00:11:11,240 --> 00:11:14,680 Speaker 1: fifty sixty, and then just decrease over time. Right. Then 147 00:11:14,720 --> 00:11:18,800 Speaker 1: there's the one. Women have slower metabolisms than men and 148 00:11:18,840 --> 00:11:20,920 Speaker 1: that's why they have a harder time controlling their weight, 149 00:11:22,080 --> 00:11:25,840 Speaker 1: and that menopause for women makes it even worse, slowing 150 00:11:25,880 --> 00:11:32,320 Speaker 1: down the metabolisms or your metabolisms, their metabolism even more. 151 00:11:34,000 --> 00:11:42,080 Speaker 1: What did this study show all essentially incorrect? Shocking? Shocking? 152 00:11:43,120 --> 00:11:45,560 Speaker 1: What do you mean our metabolisms don't start slowing down 153 00:11:45,559 --> 00:11:48,440 Speaker 1: and that's why we add this weight. What do you 154 00:11:48,440 --> 00:11:53,080 Speaker 1: mean the differences between men and women aren't super significant. Well, 155 00:11:53,200 --> 00:11:56,920 Speaker 1: when they controlled for other factors, they found there are 156 00:11:57,440 --> 00:12:00,320 Speaker 1: no real differences between the metabolic rates of men and women, 157 00:12:01,040 --> 00:12:04,280 Speaker 1: and that menopause doesn't have the effect that many have 158 00:12:04,559 --> 00:12:09,320 Speaker 1: thought it to be. That's huge. That's again that that 159 00:12:09,640 --> 00:12:14,880 Speaker 1: is the definition of groundbreaking. And the big difference again 160 00:12:15,120 --> 00:12:19,200 Speaker 1: is just this study over six thousand people with this 161 00:12:19,320 --> 00:12:27,280 Speaker 1: incredible doubly labeled water method four tracking their metabolisms the 162 00:12:27,280 --> 00:12:31,720 Speaker 1: amount of carbon dioxide they exhale. All right, So what 163 00:12:31,760 --> 00:12:35,800 Speaker 1: did the finding show? Just getting right to it now. 164 00:12:35,880 --> 00:12:39,280 Speaker 1: By the way, after doing these shows for a long time, 165 00:12:39,920 --> 00:12:42,199 Speaker 1: you know what's the sweet spot with tyme? I'm getting 166 00:12:42,200 --> 00:12:45,960 Speaker 1: to the point. I get it. You guys lots to 167 00:12:46,000 --> 00:12:51,800 Speaker 1: do right, Okay. So the central findings was that there's 168 00:12:51,920 --> 00:12:55,760 Speaker 1: inflection points in our lives. In your lives, there are 169 00:12:56,000 --> 00:13:03,480 Speaker 1: different distinct metabolic phases during our lifetimes, during development and 170 00:13:03,600 --> 00:13:11,840 Speaker 1: during aging. Okay, basically four four distinct stages of life 171 00:13:12,160 --> 00:13:17,160 Speaker 1: when it comes to our metabolisms. First one, from the 172 00:13:17,280 --> 00:13:21,640 Speaker 1: moment you're born up until about age one, calorie burning 173 00:13:21,720 --> 00:13:26,320 Speaker 1: is at its peak, accelerating to about fift above the 174 00:13:26,320 --> 00:13:30,360 Speaker 1: adult rate. So from zero to one, metabolisms taken off. 175 00:13:31,040 --> 00:13:36,679 Speaker 1: Then phase two, from age one to about twenty, it 176 00:13:36,760 --> 00:13:40,520 Speaker 1: slows down, according to this study, by about three percent 177 00:13:40,720 --> 00:13:48,480 Speaker 1: a year. Here's the huge just blow your mind finding 178 00:13:48,559 --> 00:13:52,160 Speaker 1: from all of these are, but this one, especially when 179 00:13:52,160 --> 00:13:54,240 Speaker 1: it comes to weight loss and everything we talk about 180 00:13:54,280 --> 00:13:57,000 Speaker 1: on the show so frequently, and what you are so 181 00:13:57,080 --> 00:13:59,360 Speaker 1: concerned with when it comes to diet in exercise, well, 182 00:13:59,440 --> 00:14:06,240 Speaker 1: from twenty to sixty it holds steady. It doesn't slow 183 00:14:06,280 --> 00:14:10,480 Speaker 1: down at midlife, which you know, again they're considering midlife 184 00:14:10,480 --> 00:14:13,199 Speaker 1: in the forties. I intend on living to be way 185 00:14:13,240 --> 00:14:16,200 Speaker 1: past a hundred, so you can call midlife whatever you want. 186 00:14:16,440 --> 00:14:23,360 Speaker 1: But from age twenty to sixty, metabolisms hold steady. What 187 00:14:23,560 --> 00:14:29,920 Speaker 1: are you talking about? Finally, Phase four after age sixty, 188 00:14:30,320 --> 00:14:33,920 Speaker 1: then it starts to decline, according to the study, by 189 00:14:33,960 --> 00:14:39,720 Speaker 1: about point seven percent a year. And going a little 190 00:14:39,800 --> 00:14:43,720 Speaker 1: deep here for you, why or what do they attribute 191 00:14:43,760 --> 00:14:52,720 Speaker 1: that decline to? Well, tissue specific metabolism. Basically, your bodies needs, 192 00:14:52,760 --> 00:14:57,200 Speaker 1: your energy needs of the tissues in your body, your liver, 193 00:14:57,600 --> 00:15:02,160 Speaker 1: all those things that contribute to you're resting your basil 194 00:15:02,280 --> 00:15:08,520 Speaker 1: metabolic rate. And they go deeper into this as to 195 00:15:08,840 --> 00:15:13,240 Speaker 1: disease and all of the related effects of this. But 196 00:15:13,360 --> 00:15:19,040 Speaker 1: for our purposes, it's about things happening inside your body, okay, 197 00:15:20,200 --> 00:15:23,840 Speaker 1: with your tissues, with your different organs and things like that. 198 00:15:24,640 --> 00:15:28,960 Speaker 1: All right, that's a lot to digest, especially phase three 199 00:15:29,680 --> 00:15:32,840 Speaker 1: that most of us are dealing with some of your 200 00:15:32,960 --> 00:15:36,400 Speaker 1: past Stage six to get it, and I'm gonna give 201 00:15:36,400 --> 00:15:38,960 Speaker 1: you the takeaway, like, what does it all mean, how 202 00:15:38,960 --> 00:15:42,000 Speaker 1: does it change anything? Final break? When we come back, 203 00:15:42,160 --> 00:15:45,240 Speaker 1: Let's break this all down, Final break, be back in 204 00:15:45,400 --> 00:16:00,400 Speaker 1: just a moment. All right. We're talking about metabolism and 205 00:16:01,160 --> 00:16:06,400 Speaker 1: a recent study that just blows away the conventional beliefs 206 00:16:07,640 --> 00:16:10,440 Speaker 1: when it comes to age and sex and things like 207 00:16:10,520 --> 00:16:13,480 Speaker 1: that and our metabolisms and you know what, what do 208 00:16:13,520 --> 00:16:17,640 Speaker 1: you think about it? I can't tell you, having been 209 00:16:17,640 --> 00:16:19,440 Speaker 1: in this industry for so many years, when people would 210 00:16:19,480 --> 00:16:20,960 Speaker 1: tell me they have a slow metabolism, I want to 211 00:16:20,960 --> 00:16:23,560 Speaker 1: say two things. I'm just getting the first one to 212 00:16:23,680 --> 00:16:25,720 Speaker 1: save the second one for the end. But how do 213 00:16:25,800 --> 00:16:29,880 Speaker 1: you know? Have you had it tested? And then if 214 00:16:29,920 --> 00:16:32,920 Speaker 1: you have had it tested, which very few have many 215 00:16:32,920 --> 00:16:37,600 Speaker 1: different ways to do it. Many are inaccurate, but most 216 00:16:37,640 --> 00:16:41,120 Speaker 1: often people just say that based on gaining weight and 217 00:16:41,320 --> 00:16:44,600 Speaker 1: making assumptions based on what they see people eat or 218 00:16:44,760 --> 00:16:47,800 Speaker 1: think people eat relative to them. But we just throw 219 00:16:47,840 --> 00:16:50,880 Speaker 1: it out there, we have a slow metabolism. Well, this 220 00:16:51,040 --> 00:16:53,960 Speaker 1: study is is putting all that on its head. As 221 00:16:54,000 --> 00:16:58,240 Speaker 1: I said, and let me just say that the researchers 222 00:16:58,240 --> 00:17:04,080 Speaker 1: expected metabolisms of people to start slowing when there are forties, 223 00:17:05,240 --> 00:17:10,240 Speaker 1: and they expected it to start slowing down for women 224 00:17:10,400 --> 00:17:16,080 Speaker 1: with the onset of menopause, we'd researcher said, we just 225 00:17:16,359 --> 00:17:23,320 Speaker 1: didn't see that, and reiterated that the metabolic slowing started 226 00:17:23,359 --> 00:17:28,520 Speaker 1: around each sixty, not at midlife, and not for women 227 00:17:28,680 --> 00:17:33,639 Speaker 1: at menopause. All right, and let me just give you 228 00:17:33,680 --> 00:17:35,920 Speaker 1: a doctor quoted in one of the articles that dealt 229 00:17:35,920 --> 00:17:39,199 Speaker 1: with this study, Dr Samuel Kline. He wasn't involved in 230 00:17:39,200 --> 00:17:42,000 Speaker 1: the study, but he's the director of the Center for 231 00:17:42,080 --> 00:17:46,080 Speaker 1: Human Nutrition at the Washington University School of Medicine in St. Louis. 232 00:17:46,960 --> 00:17:48,840 Speaker 1: Just give you some quotes from him. He said, I 233 00:17:48,880 --> 00:17:51,679 Speaker 1: don't think you can make any new clinical statements for 234 00:17:51,720 --> 00:17:54,440 Speaker 1: an individual when it comes to weight gain. He says, 235 00:17:54,560 --> 00:17:57,600 Speaker 1: the issue is the same as it always has been. 236 00:17:58,119 --> 00:18:03,760 Speaker 1: People are eating more calories then they are burning. Doctor 237 00:18:03,840 --> 00:18:06,919 Speaker 1: Quin said that although people gain on average more than 238 00:18:06,960 --> 00:18:09,680 Speaker 1: a pound and a half a year during adulthood, they 239 00:18:09,720 --> 00:18:16,720 Speaker 1: can no longer attribute it to slowing metabolisms. There you go. 240 00:18:19,680 --> 00:18:27,800 Speaker 1: Is that depressing? It shouldn't be. It shouldn't be. But 241 00:18:28,680 --> 00:18:30,880 Speaker 1: as I so frequently stay here on the show, it's 242 00:18:30,920 --> 00:18:34,280 Speaker 1: so much easier to what I believe. You don't have control. Oh, 243 00:18:34,280 --> 00:18:38,639 Speaker 1: it's I'm gaining weight because I'm getting older because I 244 00:18:38,680 --> 00:18:44,880 Speaker 1: have forty and metabolism slow down, not according to this science. 245 00:18:45,600 --> 00:18:48,600 Speaker 1: And I will reiterate it's one study. It's a ridiculously 246 00:18:48,680 --> 00:18:55,919 Speaker 1: good one, but it doesn't change the takeaway I'm going 247 00:18:55,960 --> 00:19:01,800 Speaker 1: to give you. It doesn't change. And I want you 248 00:19:01,880 --> 00:19:07,520 Speaker 1: know I realized, after doing this thing I do for 249 00:19:07,640 --> 00:19:11,200 Speaker 1: decades trying to help you and myself, by the way, 250 00:19:11,280 --> 00:19:13,720 Speaker 1: live my best life, because everything I've said to you, 251 00:19:13,960 --> 00:19:18,440 Speaker 1: I put into practice myself. So I could say, at 252 00:19:18,640 --> 00:19:25,919 Speaker 1: fifty two, I have an excuse and guess what, As 253 00:19:25,960 --> 00:19:28,560 Speaker 1: I'm losing weight for this next race, I feel like 254 00:19:28,600 --> 00:19:35,280 Speaker 1: it's harder. I feel like it's taken longer. But I'm 255 00:19:35,320 --> 00:19:39,320 Speaker 1: also you know, am I as active as I was 256 00:19:39,400 --> 00:19:42,880 Speaker 1: back in my thirties? Am I eating this? Say all 257 00:19:42,920 --> 00:19:51,800 Speaker 1: those things? Calories in, calories out, strength training? Let me 258 00:19:51,880 --> 00:19:54,520 Speaker 1: read you just one of the final paragraphs from the 259 00:19:54,560 --> 00:20:01,480 Speaker 1: study itself. It's scientific, but I feel like it should 260 00:20:01,480 --> 00:20:04,159 Speaker 1: be read. Okay, So just one paragraph here we go 261 00:20:04,240 --> 00:20:08,160 Speaker 1: from the actual study. Metabolic models of life history commonly 262 00:20:08,200 --> 00:20:12,879 Speaker 1: assume continuity and tissue specific metabolism over the life course, 263 00:20:13,359 --> 00:20:17,359 Speaker 1: with metabolic rates increasing in a stable power law manner. 264 00:20:17,880 --> 00:20:21,680 Speaker 1: Measures of humans. Here challenge this view is talking about 265 00:20:21,680 --> 00:20:26,040 Speaker 1: the study with deviations from the power law relationships for 266 00:20:26,240 --> 00:20:32,000 Speaker 1: total and basil expenditure in childhood and old age. These 267 00:20:32,080 --> 00:20:37,440 Speaker 1: changes present a potential target for investigating the kinetics of disease, 268 00:20:37,960 --> 00:20:42,760 Speaker 1: drug activity, and healing processes that are intimately related to 269 00:20:42,880 --> 00:20:48,720 Speaker 1: metabolic rate. Further, inter individual variation in expenditure is considerable 270 00:20:48,840 --> 00:20:52,439 Speaker 1: even when controlling for fat free mass, fat mass, sex, 271 00:20:52,560 --> 00:20:57,879 Speaker 1: and age. Elucidating the processes underlying metabolic changes across the 272 00:20:57,920 --> 00:21:02,439 Speaker 1: life course and variation among individuals may help reveal the 273 00:21:02,600 --> 00:21:07,160 Speaker 1: roles of metabolic variation in health and disease. So within 274 00:21:07,280 --> 00:21:15,880 Speaker 1: that paragraph he talked about inter individual variation. So yes, 275 00:21:16,280 --> 00:21:18,720 Speaker 1: I'm always going to give you all of the information 276 00:21:18,800 --> 00:21:23,520 Speaker 1: from these studies. There was data that showed people are different. 277 00:21:23,560 --> 00:21:27,919 Speaker 1: So even though we have these four different phases of 278 00:21:27,960 --> 00:21:32,040 Speaker 1: life now supposedly with metabolisms, people aren't all the same. 279 00:21:33,119 --> 00:21:35,199 Speaker 1: People aren't all the same. And this is this is 280 00:21:35,200 --> 00:21:37,440 Speaker 1: good news and bad news, as I always say, because 281 00:21:37,440 --> 00:21:39,480 Speaker 1: people are going to use this and say, oh, well's see, 282 00:21:39,480 --> 00:21:42,920 Speaker 1: I'm one of those people. Because the research showed that 283 00:21:43,000 --> 00:21:47,440 Speaker 1: you can have variation. Of course, you can have variation 284 00:21:47,640 --> 00:21:51,480 Speaker 1: even when controlling for these things that they controlled for. Some, 285 00:21:51,720 --> 00:21:56,000 Speaker 1: according to the studies, had metabolic rates below the average 286 00:21:56,040 --> 00:22:01,479 Speaker 1: for their age, and others had rates or higher around 287 00:22:02,320 --> 00:22:07,040 Speaker 1: higher than expected. Here's what the researchers stated though, when 288 00:22:07,040 --> 00:22:11,159 Speaker 1: talking about these outliers. These outliers do not change the 289 00:22:11,240 --> 00:22:15,639 Speaker 1: general pattern. So here's your takeaway. Amazing study, and again 290 00:22:15,840 --> 00:22:18,480 Speaker 1: it's gonna be depressing or positive based on how you 291 00:22:18,520 --> 00:22:21,760 Speaker 1: frame it. You need to have the best information so 292 00:22:21,800 --> 00:22:23,359 Speaker 1: you can live your best life. So if you're gaining 293 00:22:23,359 --> 00:22:27,600 Speaker 1: weight later in life thirties, forties, fifties, sixties, seventies, eighties, 294 00:22:28,600 --> 00:22:31,879 Speaker 1: you want to know why. Now certain people are on 295 00:22:31,960 --> 00:22:35,359 Speaker 1: medications that affect hunger and things like that. But I 296 00:22:35,400 --> 00:22:39,199 Speaker 1: don't want and won't allow for these blanket statements that 297 00:22:39,240 --> 00:22:42,280 Speaker 1: have been thrown out there for years about slow metabolisms 298 00:22:42,280 --> 00:22:43,600 Speaker 1: and all these kind of things. We are going to 299 00:22:43,680 --> 00:22:46,560 Speaker 1: look at the science, and unfortunately we don't have enough 300 00:22:46,560 --> 00:22:49,159 Speaker 1: of this great research. And this is why I'm so 301 00:22:49,240 --> 00:22:52,200 Speaker 1: excited by this study and studies like this when they 302 00:22:52,200 --> 00:22:58,320 Speaker 1: come along in the rare occasion, because it shows that 303 00:22:58,440 --> 00:23:01,520 Speaker 1: when we do the right studies in the right way 304 00:23:01,560 --> 00:23:06,080 Speaker 1: and look at the right things. Oftentimes the conventional health 305 00:23:06,080 --> 00:23:13,440 Speaker 1: beliefs are wrong, and that's why we're not getting healthier. 306 00:23:13,880 --> 00:23:18,000 Speaker 1: One of the many reasons it's bad information. So when 307 00:23:18,000 --> 00:23:21,360 Speaker 1: we get good information like this, use it. So what's 308 00:23:21,400 --> 00:23:25,879 Speaker 1: the takeaway? Nothing has changed from all the advice I 309 00:23:25,960 --> 00:23:28,879 Speaker 1: have given you and will continue to give you. We 310 00:23:28,960 --> 00:23:33,760 Speaker 1: need to lift weights. We need to have as much 311 00:23:33,840 --> 00:23:40,600 Speaker 1: muscle as possible for many reasons metabolism, function, quality of life. 312 00:23:41,080 --> 00:23:44,360 Speaker 1: You need to move more. You need to be honest 313 00:23:44,400 --> 00:23:46,360 Speaker 1: about what you're eating, and that is one of the 314 00:23:46,400 --> 00:23:55,840 Speaker 1: top top problems. People just aren't honest about what they 315 00:23:55,920 --> 00:24:01,280 Speaker 1: take in. And oftentimes they're also not aware. They're not 316 00:24:01,320 --> 00:24:04,200 Speaker 1: aware of how many cows they're eating in certain foods. 317 00:24:04,359 --> 00:24:07,919 Speaker 1: They're not cognizant of the snacking, the bites, licks and 318 00:24:07,960 --> 00:24:10,600 Speaker 1: tastes that I call them b l t s. How 319 00:24:10,600 --> 00:24:17,000 Speaker 1: it all adds up, and going to the gym three 320 00:24:17,160 --> 00:24:19,560 Speaker 1: times a week for an hour is good, but that 321 00:24:19,640 --> 00:24:26,399 Speaker 1: doesn't offset sitting and being inactive for hours on end. 322 00:24:26,480 --> 00:24:31,239 Speaker 1: It doesn't offset it. It's a great, perfect, you know, 323 00:24:31,720 --> 00:24:34,800 Speaker 1: similar type of finding where you go, oh, that's horrible, No, 324 00:24:35,800 --> 00:24:38,439 Speaker 1: it's just that's what it is. What it is we 325 00:24:38,520 --> 00:24:41,520 Speaker 1: need to move more all day long. You don't need 326 00:24:41,560 --> 00:24:43,760 Speaker 1: to go to the gym five times a day. You 327 00:24:43,800 --> 00:24:46,119 Speaker 1: need to do your strength and you don't even need 328 00:24:46,160 --> 00:24:49,960 Speaker 1: to go to the gym. But when it comes to metabolisms, 329 00:24:50,600 --> 00:24:54,840 Speaker 1: we can't excuse and use as an excuse many of 330 00:24:54,880 --> 00:24:57,960 Speaker 1: those reasons we have used in the past. But it 331 00:24:58,000 --> 00:25:01,960 Speaker 1: doesn't change the fundamentals of energy g intake, energy expenditure, 332 00:25:02,000 --> 00:25:08,199 Speaker 1: eating healthy, moving more. So you control it. When you 333 00:25:08,359 --> 00:25:13,720 Speaker 1: attribute the wrong causes to your weight gain, to anything 334 00:25:13,760 --> 00:25:16,160 Speaker 1: to do with your health, that is at the expense 335 00:25:16,359 --> 00:25:20,320 Speaker 1: of actually focusing on the right thing. And that's what 336 00:25:20,440 --> 00:25:22,879 Speaker 1: this show is about. That's what my career is about. 337 00:25:24,080 --> 00:25:28,639 Speaker 1: So get excited. It's not your a So you can go, 338 00:25:28,680 --> 00:25:30,560 Speaker 1: oh my gosh, just because I'm forty. This is why 339 00:25:30,600 --> 00:25:33,199 Speaker 1: age is a number. And what they're saying too and 340 00:25:34,080 --> 00:25:37,919 Speaker 1: reading a great book right now that will even counteract 341 00:25:38,400 --> 00:25:40,480 Speaker 1: what they're saying about sixty. Basically at the end of 342 00:25:40,520 --> 00:25:42,879 Speaker 1: this study, by the way, I got a little depressed 343 00:25:43,520 --> 00:25:47,640 Speaker 1: for two seconds because you know, one of the researchers said, yeah, 344 00:25:47,640 --> 00:25:55,359 Speaker 1: at sixty basically you can't control what happens. Yeah, but yeah, 345 00:25:55,400 --> 00:26:01,560 Speaker 1: but and so there you go, it's not from age 346 00:26:02,160 --> 00:26:05,879 Speaker 1: sixty that you're gaining weight because the metabolism is slowing down, 347 00:26:05,960 --> 00:26:09,919 Speaker 1: just in end of itself. Now again, I could do 348 00:26:10,040 --> 00:26:13,760 Speaker 1: seven hours on this topic this show, but I gave 349 00:26:13,800 --> 00:26:18,120 Speaker 1: you what we need to know to make the right 350 00:26:18,200 --> 00:26:23,800 Speaker 1: choices in our lifestyle, in our behaviors, and in our 351 00:26:23,840 --> 00:26:28,000 Speaker 1: beliefs so that you can control what you can. And 352 00:26:28,040 --> 00:26:31,959 Speaker 1: it's not your age, and it's not your sex, and 353 00:26:32,080 --> 00:26:34,399 Speaker 1: yes there's inter individual differences, but let me give you 354 00:26:34,440 --> 00:26:37,159 Speaker 1: this final takeaway when it comes to that, if you 355 00:26:37,160 --> 00:26:40,159 Speaker 1: have a slow metabolism, you don't need as many calories 356 00:26:41,240 --> 00:26:45,879 Speaker 1: to fuel your body. So eat healthy, find the healthy 357 00:26:45,880 --> 00:26:49,480 Speaker 1: foods you like. But if you are one of those outliers, 358 00:26:50,320 --> 00:26:58,760 Speaker 1: it just means you need to fuel more efficiently, more effectively. Okay, 359 00:26:59,480 --> 00:27:01,080 Speaker 1: oh my gosh, you got so excited reading this. I 360 00:27:01,160 --> 00:27:02,600 Speaker 1: gotta go back and read it over and over and 361 00:27:02,640 --> 00:27:07,040 Speaker 1: over again. Questions, comments, reach out. I love hearing from you. 362 00:27:07,119 --> 00:27:09,760 Speaker 1: Tom h Fit is Instagram and Twitter. Tom h Fit 363 00:27:10,080 --> 00:27:14,520 Speaker 1: Fitness Disrupted dot Com is the website. Please subscribe to 364 00:27:14,560 --> 00:27:17,440 Speaker 1: the podcast, rate the podcast. The new book is The 365 00:27:17,640 --> 00:27:22,000 Speaker 1: micro Workout Plan. We just finally after over a year 366 00:27:22,040 --> 00:27:25,280 Speaker 1: and a half almost with COVID publisher came out with 367 00:27:25,280 --> 00:27:28,280 Speaker 1: a digital edition wasn't available. I know many of you 368 00:27:28,320 --> 00:27:30,800 Speaker 1: were lamenting that I had no control and I still 369 00:27:30,840 --> 00:27:33,159 Speaker 1: don't quite understand why, but it is finally out. So 370 00:27:33,359 --> 00:27:35,640 Speaker 1: micro work I plan in my most recent book, digital 371 00:27:35,640 --> 00:27:38,199 Speaker 1: copy is available and please if you have read it 372 00:27:38,200 --> 00:27:41,600 Speaker 1: and enjoyed it, and Amazon review is like, that's the 373 00:27:41,600 --> 00:27:46,160 Speaker 1: gold standard for authors, really helpful when selling your next book. 374 00:27:46,800 --> 00:27:49,399 Speaker 1: There you have the inside scoop. It helps um, So 375 00:27:49,440 --> 00:27:51,199 Speaker 1: thank you to all of those who have purchased it, 376 00:27:51,280 --> 00:27:53,840 Speaker 1: and if you've reviewed it, thank you as well. And finally, 377 00:27:54,160 --> 00:27:57,880 Speaker 1: Tom Howan Fitness is my virtual gym that I have launched. 378 00:27:58,080 --> 00:28:00,720 Speaker 1: Just launched it a couple of months ago, slowly adding 379 00:28:00,760 --> 00:28:02,600 Speaker 1: content to that and that will be where all my 380 00:28:02,680 --> 00:28:06,200 Speaker 1: content from decades in the industry, lives videos and workouts 381 00:28:06,200 --> 00:28:09,280 Speaker 1: and training plans and things like that. So I'm trying 382 00:28:09,359 --> 00:28:13,720 Speaker 1: to give you as much information and resources so you 383 00:28:13,800 --> 00:28:16,840 Speaker 1: can live your best life. That's what I'm selling people, 384 00:28:17,800 --> 00:28:20,920 Speaker 1: information and you know what you need to be. As 385 00:28:20,960 --> 00:28:24,960 Speaker 1: I said in a prior podcast recently, we're uncomfortable with 386 00:28:25,000 --> 00:28:27,520 Speaker 1: the information I give you. That's good, but take it, 387 00:28:27,720 --> 00:28:31,440 Speaker 1: use it, control it. Because we all have one life 388 00:28:31,440 --> 00:28:34,480 Speaker 1: to live and we all control three things, how much 389 00:28:34,520 --> 00:28:37,080 Speaker 1: we move, what we put into our mouths, and our attitudes, 390 00:28:37,480 --> 00:28:41,880 Speaker 1: and that is awesome. I am Tom Holland, Exercise physiologists, 391 00:28:41,880 --> 00:28:46,280 Speaker 1: certified sports nutritionists and someone who wants you to be 392 00:28:46,360 --> 00:28:50,200 Speaker 1: happy and healthy and live at you really long time. 393 00:28:51,360 --> 00:28:55,200 Speaker 1: Thank you for listening. I am Tom Holland. Believe in Yourself. 394 00:29:00,360 --> 00:29:03,720 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 395 00:29:03,800 --> 00:29:06,640 Speaker 1: more podcasts from my heart Radio, visit the i heart 396 00:29:06,720 --> 00:29:10,120 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 397 00:29:10,120 --> 00:29:10,960 Speaker 1: favorite shows.