1
00:00:00,840 --> 00:00:05,920
Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

2
00:00:12,000 --> 00:00:18,680
Speaker 1: I am Tom Holland, and this is Fitness Disrupted. You know,

3
00:00:18,720 --> 00:00:22,560
Speaker 1: I try to not only bring you the best information

4
00:00:22,880 --> 00:00:26,360
Speaker 1: and the best guests on this show, I try to

5
00:00:26,400 --> 00:00:31,159
Speaker 1: bring you different topics because after so many years in

6
00:00:31,200 --> 00:00:35,440
Speaker 1: this industry, you know, you feel I feel like just

7
00:00:36,200 --> 00:00:38,680
Speaker 1: repeating the same thing over and over. And I get it,

8
00:00:39,120 --> 00:00:42,600
Speaker 1: you know, those topics, the common ones, the common questions,

9
00:00:42,840 --> 00:00:46,599
Speaker 1: those will always be there. But if we've been doing

10
00:00:46,640 --> 00:00:48,560
Speaker 1: the same thing and talking about the same thing over

11
00:00:48,600 --> 00:00:51,440
Speaker 1: and over and we are getting the results we are,

12
00:00:52,240 --> 00:00:54,560
Speaker 1: it tells me that things need to change. And that

13
00:00:54,640 --> 00:00:58,000
Speaker 1: includes just the way we approach the way I approach

14
00:00:58,080 --> 00:01:00,400
Speaker 1: topics and the topics I bring you and the way

15
00:01:00,400 --> 00:01:03,680
Speaker 1: I frame it. Okay, And today's show, I would argue

16
00:01:03,680 --> 00:01:06,880
Speaker 1: false into that category, and I'm calling it your adult

17
00:01:06,920 --> 00:01:12,320
Speaker 1: report card, okay. And it kind of connects to just

18
00:01:12,520 --> 00:01:17,160
Speaker 1: measuring and how we look at our fitness and how

19
00:01:17,240 --> 00:01:23,080
Speaker 1: we judge our fitness plans the success thereof. And we're

20
00:01:23,120 --> 00:01:26,440
Speaker 1: living in a time where we measure everything everything, you know,

21
00:01:26,480 --> 00:01:30,080
Speaker 1: thanks to fitness technology. And I would argue we measure

22
00:01:30,120 --> 00:01:35,600
Speaker 1: many things that really maybe we don't have to, at

23
00:01:35,680 --> 00:01:38,640
Speaker 1: least right now, and most people don't even understand what

24
00:01:38,720 --> 00:01:43,000
Speaker 1: it means. And again I understand that there's that great

25
00:01:43,080 --> 00:01:47,720
Speaker 1: line in the book The Sports Gene David Epstein where

26
00:01:47,760 --> 00:01:51,480
Speaker 1: he says, do we measure it because it's important? Or

27
00:01:51,720 --> 00:01:54,320
Speaker 1: is it important because we measure it? And he's talking about,

28
00:01:54,560 --> 00:01:59,240
Speaker 1: you know, the fitness combine, UH football combine specifically. I

29
00:01:59,280 --> 00:02:04,920
Speaker 1: believe you know, we're talking about measurements and health and wellness,

30
00:02:05,000 --> 00:02:08,440
Speaker 1: and you know today, what are we measuring. We're measuring steps,

31
00:02:08,800 --> 00:02:12,959
Speaker 1: We're measuring sleep. We're measuring heart rate, resting, heart rate,

32
00:02:13,000 --> 00:02:17,160
Speaker 1: heart rate variability, body fat percentage, blood pressure, calories burned,

33
00:02:17,720 --> 00:02:21,960
Speaker 1: we're monitoring glucose. There's glucose monitors that I've talked about

34
00:02:22,000 --> 00:02:25,160
Speaker 1: that are pitched to people like me who aren't diabetic,

35
00:02:25,200 --> 00:02:27,760
Speaker 1: and so they're trying to push that as a way

36
00:02:27,800 --> 00:02:31,440
Speaker 1: to kind of look at your health and your diet. Uh.

37
00:02:31,480 --> 00:02:34,480
Speaker 1: And of course the be all end all. We're measuring weight,

38
00:02:36,120 --> 00:02:38,480
Speaker 1: but what are the numbers we should really be looking at?

39
00:02:39,560 --> 00:02:42,280
Speaker 1: What do the numbers mean? And how can we use

40
00:02:42,320 --> 00:02:48,600
Speaker 1: those numbers to help us achieve our best lives? To

41
00:02:48,680 --> 00:02:52,800
Speaker 1: live our best lives to achieve optimal health? What are

42
00:02:52,800 --> 00:02:59,000
Speaker 1: the metrics that matter, which one should we measure and why?

43
00:02:59,320 --> 00:03:03,280
Speaker 1: All right, well, today's show again your adult report card.

44
00:03:04,360 --> 00:03:07,680
Speaker 1: Thanks to COVID, I, along with I'm sure many of

45
00:03:07,720 --> 00:03:11,560
Speaker 1: you missed a bunch of doctor's appointments, including my annual physical.

46
00:03:12,280 --> 00:03:15,360
Speaker 1: And I'm one of those freaks, obviously, because I'm in

47
00:03:15,360 --> 00:03:18,160
Speaker 1: the industry and I love health and wellness and I

48
00:03:18,200 --> 00:03:21,320
Speaker 1: take it super seriously and I do everything I can

49
00:03:22,080 --> 00:03:27,560
Speaker 1: to better myself. I love getting those numbers. We're gonna

50
00:03:27,560 --> 00:03:31,399
Speaker 1: talk about that and why and why you should get

51
00:03:31,400 --> 00:03:36,240
Speaker 1: excited too, because, as I say at the end of

52
00:03:36,280 --> 00:03:40,760
Speaker 1: every episode, we control what we can and we can

53
00:03:40,760 --> 00:03:44,080
Speaker 1: control so much more. And I have to say a

54
00:03:44,080 --> 00:03:46,920
Speaker 1: little frustrated today just to be completely honest as I

55
00:03:47,040 --> 00:03:56,440
Speaker 1: always am with just the whole weight controversy and being

56
00:03:56,480 --> 00:04:01,480
Speaker 1: happy at any weight and healthy at any weight, the

57
00:04:01,600 --> 00:04:07,800
Speaker 1: two are mutually exclusive. You should be happy with yourself,

58
00:04:07,840 --> 00:04:13,360
Speaker 1: you should love yourself regardless, but we need to be healthy.

59
00:04:13,440 --> 00:04:17,880
Speaker 1: Weight going off on a tangent here, but it's connected

60
00:04:17,920 --> 00:04:20,800
Speaker 1: to everything we talk about and what I'm going to

61
00:04:20,880 --> 00:04:23,880
Speaker 1: talk about today as far as what we measure and

62
00:04:23,920 --> 00:04:30,000
Speaker 1: what we can control. But when we measure the things

63
00:04:30,120 --> 00:04:37,240
Speaker 1: I'm going to bring up, they correlate really closely with

64
00:04:37,320 --> 00:04:42,920
Speaker 1: your weight. And so when people talk about being healthy

65
00:04:42,960 --> 00:04:46,880
Speaker 1: at any weight, okay, well, then the numbers the report

66
00:04:46,880 --> 00:04:51,599
Speaker 1: card I'm going to talk about. If your weight is

67
00:04:51,640 --> 00:04:56,240
Speaker 1: whatever it is and these numbers are good, then we

68
00:04:56,279 --> 00:05:01,720
Speaker 1: can talk. But it's often it up, Hey, healthy in

69
00:05:01,800 --> 00:05:04,520
Speaker 1: any way without bringing up the numbers that I'm going

70
00:05:04,560 --> 00:05:11,239
Speaker 1: to talk about, because they do correlate and because they

71
00:05:11,520 --> 00:05:16,520
Speaker 1: are most often not good when we are carrying around

72
00:05:16,600 --> 00:05:19,599
Speaker 1: excess weight. Okay, enough, had to get that off my

73
00:05:19,640 --> 00:05:23,760
Speaker 1: chest because it's just gosh, it's frustrating. I want you all,

74
00:05:23,760 --> 00:05:25,919
Speaker 1: I want everyone to be as healthy as possible. And

75
00:05:26,320 --> 00:05:29,440
Speaker 1: you know, people in this industry are doing you all

76
00:05:29,560 --> 00:05:34,800
Speaker 1: a an enormous disservice when they tell you what you

77
00:05:34,800 --> 00:05:42,080
Speaker 1: want to hear, and that ultimately impacts the length and

78
00:05:42,240 --> 00:05:47,000
Speaker 1: quality of your life. And I would rather you'd be

79
00:05:47,080 --> 00:05:51,599
Speaker 1: a little annoyed with me bringing you the science over

80
00:05:51,720 --> 00:05:55,279
Speaker 1: and over so that you can live your best life.

81
00:05:56,720 --> 00:05:58,280
Speaker 1: It's easy to tell you what you want to hear.

82
00:05:59,279 --> 00:06:02,360
Speaker 1: That's what sells a lot of garbage books, a lot

83
00:06:02,440 --> 00:06:05,680
Speaker 1: of bad diet books. A lot of bad exercise books. Yeah,

84
00:06:05,720 --> 00:06:09,080
Speaker 1: you're exercising too hard and you're you're burning. You're in

85
00:06:09,120 --> 00:06:11,600
Speaker 1: the fat burning zone. You're not in the fat burning zone.

86
00:06:11,680 --> 00:06:15,400
Speaker 1: All the bogus bad science out there. It's been around

87
00:06:15,400 --> 00:06:21,280
Speaker 1: forever and as a major contributor to where we are

88
00:06:21,360 --> 00:06:23,840
Speaker 1: now when it comes to our health. All right, quick break,

89
00:06:23,839 --> 00:06:25,960
Speaker 1: when we come back, I had to get it off

90
00:06:26,040 --> 00:06:28,280
Speaker 1: my chest, your adult report card, and gonna give you

91
00:06:29,200 --> 00:06:33,240
Speaker 1: five different things, different metrics you should measure and and

92
00:06:33,400 --> 00:06:35,839
Speaker 1: are measuring. You just don't realize it, but you have

93
00:06:35,920 --> 00:06:37,480
Speaker 1: to know what it all means. All right, quick break,

94
00:06:37,480 --> 00:06:50,440
Speaker 1: We'll be right back, and we are back, you know,

95
00:06:51,320 --> 00:06:54,720
Speaker 1: right before started this show because I just had, you know,

96
00:06:56,720 --> 00:06:59,520
Speaker 1: a little interaction about wait and all that stuff. And

97
00:07:00,000 --> 00:07:05,280
Speaker 1: it's just NonStop, obviously in what I do, and it's frustrating.

98
00:07:06,080 --> 00:07:09,840
Speaker 1: It's frustrating because again, I want you all to live

99
00:07:09,880 --> 00:07:12,880
Speaker 1: your best lives and have the information and the opportunity

100
00:07:12,960 --> 00:07:16,800
Speaker 1: to do so. Okay, so what am I talking about

101
00:07:16,840 --> 00:07:19,880
Speaker 1: when I'm talking about your adult report card? It's simple, people,

102
00:07:22,000 --> 00:07:25,480
Speaker 1: I did well. I haven't had the physical yet. My

103
00:07:25,520 --> 00:07:27,240
Speaker 1: physical is in a couple of days, but I did

104
00:07:27,280 --> 00:07:33,440
Speaker 1: my blood work, and because of the incredible advances and

105
00:07:33,480 --> 00:07:35,760
Speaker 1: fitness technology, I could go online before even saw my

106
00:07:35,840 --> 00:07:40,400
Speaker 1: doctor and look at my numbers. And I'm not a doctor,

107
00:07:40,720 --> 00:07:42,880
Speaker 1: but I know what these numbers mean as far as

108
00:07:42,920 --> 00:07:47,560
Speaker 1: what I need to know, and you should too. And

109
00:07:47,600 --> 00:07:50,480
Speaker 1: I would argue the vast majority of people, Oh my gosh,

110
00:07:50,560 --> 00:07:53,840
Speaker 1: if if there's confusion about exercise and nutrition, you know,

111
00:07:53,880 --> 00:07:58,760
Speaker 1: when we start talking about l D, L HDL, triglycerides, ratios,

112
00:07:59,160 --> 00:08:03,160
Speaker 1: non HDL cholesterol, those people's eyes are gonna glaze over.

113
00:08:04,200 --> 00:08:07,120
Speaker 1: But these are the numbers you should know. You often

114
00:08:07,120 --> 00:08:12,000
Speaker 1: know them intimately, but you should know what they mean,

115
00:08:12,040 --> 00:08:15,400
Speaker 1: and your GP doctor should explain them to you, and

116
00:08:15,600 --> 00:08:18,720
Speaker 1: most likely does, But do you really understand it? And

117
00:08:18,960 --> 00:08:22,679
Speaker 1: most importantly, and this is what the shows about, because

118
00:08:22,680 --> 00:08:27,520
Speaker 1: it's all about motivation. People. You know, mhm, We know

119
00:08:27,720 --> 00:08:30,720
Speaker 1: we need to move more and eat less bad stuff

120
00:08:30,720 --> 00:08:32,560
Speaker 1: and eat more because we all know that, But how

121
00:08:32,600 --> 00:08:35,440
Speaker 1: do we do that? What's the motivation, what's the inspiration?

122
00:08:36,000 --> 00:08:39,640
Speaker 1: What's the incentive? Well, this isn't yet another incentive that

123
00:08:40,320 --> 00:08:46,800
Speaker 1: you should have. So I pride myself on again trying

124
00:08:46,800 --> 00:08:50,240
Speaker 1: to take as good care of myself as possible walking

125
00:08:50,280 --> 00:08:53,640
Speaker 1: the walk. Everything I say to you, I put into practice,

126
00:08:54,960 --> 00:08:58,920
Speaker 1: and you know what the reward is amongst many feeling good,

127
00:08:59,679 --> 00:09:03,559
Speaker 1: look better, of course, performing better, but then seeing the

128
00:09:03,640 --> 00:09:09,640
Speaker 1: numbers and I equate it pretty good analogy. It's like

129
00:09:10,040 --> 00:09:13,199
Speaker 1: grades at school, which is why I call this show

130
00:09:13,640 --> 00:09:16,280
Speaker 1: and these numbers your adult report card. So what do

131
00:09:16,320 --> 00:09:20,400
Speaker 1: you do college high school? You study all semester, you

132
00:09:20,480 --> 00:09:24,880
Speaker 1: work hard, you take quizzes, you take tests, you put

133
00:09:24,880 --> 00:09:27,160
Speaker 1: in the work, and at the end of the semester,

134
00:09:27,200 --> 00:09:31,680
Speaker 1: you get a grade based on the work it did. Well.

135
00:09:31,960 --> 00:09:36,200
Speaker 1: Guess what the numbers I'm going to talk about that

136
00:09:36,320 --> 00:09:39,000
Speaker 1: you see, and there's many, but today I'm just gonna

137
00:09:39,000 --> 00:09:42,000
Speaker 1: talk about your lipid panel. When you get your blood

138
00:09:42,000 --> 00:09:48,880
Speaker 1: work done, that's your report card to see what progress

139
00:09:48,920 --> 00:09:53,600
Speaker 1: you've made and what you need to work on. Things

140
00:09:54,200 --> 00:10:01,920
Speaker 1: we can control. And that was the stration that I

141
00:10:01,960 --> 00:10:04,800
Speaker 1: brought up at the beginning because far too many people

142
00:10:04,840 --> 00:10:08,200
Speaker 1: when they talk about their weight. I get it, there's

143
00:10:08,280 --> 00:10:12,520
Speaker 1: medications that make you gain some weight and all that

144
00:10:12,600 --> 00:10:15,680
Speaker 1: kind of stuff, but there's still control people or just

145
00:10:15,720 --> 00:10:22,480
Speaker 1: give up, you know, sometimes I get that frustrated. Actually

146
00:10:22,480 --> 00:10:25,079
Speaker 1: not so much. I used to get more frustrated back

147
00:10:25,080 --> 00:10:27,120
Speaker 1: in the day. But I still get frustrated for people

148
00:10:29,800 --> 00:10:32,600
Speaker 1: because they don't like hearing the message and they don't

149
00:10:32,600 --> 00:10:36,160
Speaker 1: like hearing they have more control. It's easy to say

150
00:10:36,200 --> 00:10:39,440
Speaker 1: it's not my fault, it's the medication. But we have

151
00:10:39,520 --> 00:10:44,600
Speaker 1: control much more than many want to admit. And that

152
00:10:44,840 --> 00:10:48,560
Speaker 1: is a great not a good thing. That is a

153
00:10:48,559 --> 00:10:51,080
Speaker 1: great thing because if you want to give up, that's

154
00:10:51,080 --> 00:10:56,160
Speaker 1: your choice. Can't make you not. But I will just

155
00:10:56,320 --> 00:10:59,359
Speaker 1: constantly bring you the positive good news. I will constantly

156
00:10:59,360 --> 00:11:01,720
Speaker 1: bring you this sign ants. I will constantly give you

157
00:11:01,800 --> 00:11:08,440
Speaker 1: as many ways as possible to achieve your goals because

158
00:11:08,480 --> 00:11:11,240
Speaker 1: there is no one way and certain things, certain shows

159
00:11:11,240 --> 00:11:13,240
Speaker 1: are going to resonate with you, and certain other ones

160
00:11:13,240 --> 00:11:18,240
Speaker 1: are not. All right your lipid panels, So just you're

161
00:11:18,240 --> 00:11:21,000
Speaker 1: gonna get so many different numbers when you go to

162
00:11:21,160 --> 00:11:25,480
Speaker 1: your annual physical and I'm just gonna pull out five.

163
00:11:26,840 --> 00:11:30,760
Speaker 1: And what's so fun is not only are these numbers

164
00:11:30,880 --> 00:11:36,280
Speaker 1: quite often online for you to access. I accessed my

165
00:11:37,120 --> 00:11:40,280
Speaker 1: numbers that I just received days ago, and then I

166
00:11:40,320 --> 00:11:48,640
Speaker 1: looked back, so actually it's one and then this one.

167
00:11:48,920 --> 00:11:51,320
Speaker 1: So what is that math? Yeah, it's like a year

168
00:11:51,320 --> 00:11:57,839
Speaker 1: and a half right, and the improvements and what was

169
00:11:57,880 --> 00:12:02,880
Speaker 1: the difference. So it's like first semester and second semester.

170
00:12:05,320 --> 00:12:12,720
Speaker 1: First semester being my numbers from and I'm not gonna

171
00:12:12,720 --> 00:12:16,520
Speaker 1: give you this specific numbers doesn't matter, and they were

172
00:12:16,559 --> 00:12:19,920
Speaker 1: good because again it's my job. I've worked on it.

173
00:12:20,600 --> 00:12:24,200
Speaker 1: I employ all of the advice I give you myself,

174
00:12:25,040 --> 00:12:29,640
Speaker 1: and it's been a process and I've gotten better over time,

175
00:12:29,760 --> 00:12:33,360
Speaker 1: as you will too when you embrace listen to and

176
00:12:33,400 --> 00:12:39,760
Speaker 1: start to employ all these different techniques, methodologies and the information.

177
00:12:41,520 --> 00:12:45,439
Speaker 1: So your lipid panel, total cholesterol hd L, cholesterol ld

178
00:12:45,679 --> 00:12:52,160
Speaker 1: L than the ratio, and then non HDL cholesterol, five

179
00:12:52,200 --> 00:12:56,720
Speaker 1: different numbers that you can use to motivate yourself, and

180
00:12:56,760 --> 00:13:02,080
Speaker 1: by doing that, you're going to get healthy. Are and

181
00:13:02,120 --> 00:13:05,199
Speaker 1: noticed that I'm not even gonna talk about weight because

182
00:13:05,200 --> 00:13:07,720
Speaker 1: as I said at the beginning of the show, it

183
00:13:07,840 --> 00:13:10,560
Speaker 1: is highly correlated. In other words, when you improve these

184
00:13:10,640 --> 00:13:17,960
Speaker 1: five numbers, your weight will improve along with it. And

185
00:13:18,000 --> 00:13:20,880
Speaker 1: instead of focusing on the weight for all of the

186
00:13:20,960 --> 00:13:26,120
Speaker 1: reasons I have given in so many other shows, including

187
00:13:28,120 --> 00:13:30,800
Speaker 1: today is a ridiculously hot day as I record this show,

188
00:13:30,840 --> 00:13:32,280
Speaker 1: and I'm getting ready to go for a run, and

189
00:13:32,320 --> 00:13:35,120
Speaker 1: went for a run yesterday. As I've talked about, I

190
00:13:35,200 --> 00:13:38,400
Speaker 1: sweat out about four to five pounds of water of

191
00:13:38,480 --> 00:13:43,040
Speaker 1: fluid and our And I bring that up just to

192
00:13:43,240 --> 00:13:49,040
Speaker 1: illustrate one example of why wait and judging the success

193
00:13:49,120 --> 00:13:52,960
Speaker 1: of your fitness program, your diet program, healthy eating numbers

194
00:13:52,960 --> 00:13:56,120
Speaker 1: on a scale is so flawed. That's just one. That's

195
00:13:56,160 --> 00:13:59,439
Speaker 1: just one. But we still want to be a healthy weight.

196
00:13:59,720 --> 00:14:03,000
Speaker 1: We want to focus on that when you focus on

197
00:14:03,080 --> 00:14:07,160
Speaker 1: these other numbers that are also as I will show you,

198
00:14:07,240 --> 00:14:11,480
Speaker 1: really connected to heart disease, the number one global cause

199
00:14:11,520 --> 00:14:17,600
Speaker 1: of death. It's kind of important, all right. So total cholesterol,

200
00:14:19,680 --> 00:14:24,000
Speaker 1: you want it to be under two d okay. And

201
00:14:24,040 --> 00:14:28,520
Speaker 1: this is the great, great fun thing about these numbers

202
00:14:30,160 --> 00:14:35,480
Speaker 1: is there's something you can shoot for. And so if

203
00:14:35,480 --> 00:14:39,800
Speaker 1: you're above that number now first semester, you're gonna improve

204
00:14:39,800 --> 00:14:46,480
Speaker 1: those grades for next semester. I was under and you know,

205
00:14:46,480 --> 00:14:50,480
Speaker 1: a year and a half ago. And this is the

206
00:14:50,480 --> 00:14:55,560
Speaker 1: one numbers is really interesting. Same exact number, didn't improve,

207
00:14:55,880 --> 00:14:59,160
Speaker 1: didn't go up, didn't go down, same exact number for

208
00:14:59,320 --> 00:15:03,760
Speaker 1: my total class draw. I got to admit, it's still

209
00:15:03,760 --> 00:15:07,320
Speaker 1: a great it's a good number, But that didn't change

210
00:15:08,280 --> 00:15:10,160
Speaker 1: exactly what it was a year and a half ago,

211
00:15:11,440 --> 00:15:14,680
Speaker 1: all right, and we want that to be whoa total

212
00:15:14,760 --> 00:15:22,720
Speaker 1: cholesterol under two But there's a wrinkle to it. There's

213
00:15:22,760 --> 00:15:29,480
Speaker 1: something called HDL cholesterol. Now this is good cholesterol. We

214
00:15:29,520 --> 00:15:33,040
Speaker 1: want this number to be higher, to be higher than forty,

215
00:15:34,480 --> 00:15:39,200
Speaker 1: and exercise, eatings wine. There are certain things that we

216
00:15:39,280 --> 00:15:43,760
Speaker 1: can do to improve that number, to boost it. And

217
00:15:43,840 --> 00:15:47,200
Speaker 1: that is important because it's not just the cholesterol number

218
00:15:47,200 --> 00:15:54,120
Speaker 1: that matters. And this has been changed over time the

219
00:15:54,120 --> 00:15:56,120
Speaker 1: way these numbers are looked at and what we look at,

220
00:15:56,240 --> 00:15:59,200
Speaker 1: what doctors look at. Okay, so total cholesterol you wanted

221
00:15:59,280 --> 00:16:02,960
Speaker 1: under two hundred, Yeah, HDL cholesterol you want to be

222
00:16:03,760 --> 00:16:07,560
Speaker 1: forty or greater. It is a positive risk factor. It

223
00:16:07,680 --> 00:16:10,640
Speaker 1: is the number you want to be higher. And as

224
00:16:10,640 --> 00:16:14,480
Speaker 1: I said, exercise, healthy, eating wine, things like that are

225
00:16:14,520 --> 00:16:21,840
Speaker 1: said to improve it. And so I had a high

226
00:16:21,960 --> 00:16:28,920
Speaker 1: number last visit, and this time I went up eleven points,

227
00:16:28,960 --> 00:16:32,880
Speaker 1: like high number, highest I've ever been. So I'm happy

228
00:16:32,920 --> 00:16:37,720
Speaker 1: about that. I'm really happy about that. I eat well,

229
00:16:39,000 --> 00:16:43,280
Speaker 1: I exercise, I put in the work, and so this

230
00:16:43,400 --> 00:16:46,720
Speaker 1: is reiterating that I've done it, that I've worked hard.

231
00:16:47,280 --> 00:16:50,760
Speaker 1: It's showing the progress. Okay, So HDL you want that

232
00:16:50,840 --> 00:16:54,200
Speaker 1: number to go up, and you can control that through diet, exercise,

233
00:16:55,120 --> 00:16:57,760
Speaker 1: healthy eating. I do the Mediterranean diet, as I've said,

234
00:16:57,800 --> 00:17:01,280
Speaker 1: and it's not even a diet, it's just a way

235
00:17:01,280 --> 00:17:07,720
Speaker 1: of eating lean sources of protein, complex carbohydrates, healthy sources

236
00:17:07,760 --> 00:17:15,600
Speaker 1: of fat. I eat everything in moderation. Okay, So total

237
00:17:15,680 --> 00:17:21,320
Speaker 1: cholesterol under two hdo cholesterol over forty. Try glycerides. We

238
00:17:21,359 --> 00:17:23,679
Speaker 1: want that number to be lower, lower than one fifty.

239
00:17:23,720 --> 00:17:31,520
Speaker 1: Ideally mine was lower, you know, good number a year

240
00:17:31,520 --> 00:17:34,600
Speaker 1: and a half ago, and I went down even further

241
00:17:35,440 --> 00:17:39,119
Speaker 1: another let me do the math here, twenty eight points

242
00:17:39,880 --> 00:17:47,560
Speaker 1: seven points seven points. Happy about that. I've worked really

243
00:17:47,600 --> 00:17:51,560
Speaker 1: hard in the last six eight months. And part of

244
00:17:51,560 --> 00:17:55,400
Speaker 1: the reason wrapped this all up with is my goals

245
00:17:56,680 --> 00:18:00,520
Speaker 1: the new race, wanting to go fast for the first

246
00:18:00,520 --> 00:18:05,360
Speaker 1: time in a long time in these races. But try

247
00:18:05,440 --> 00:18:09,280
Speaker 1: glysser eyes. We're in the good range last time. Now

248
00:18:09,280 --> 00:18:12,080
Speaker 1: they're you know, even lower, and that makes me happy.

249
00:18:12,400 --> 00:18:17,359
Speaker 1: So total questol didn't change. HDL went up. That's a

250
00:18:17,359 --> 00:18:20,880
Speaker 1: good thing. Try glyszerides went down even further. Another good

251
00:18:20,920 --> 00:18:24,359
Speaker 1: thing makes me happy. Shows the work is paying off,

252
00:18:24,800 --> 00:18:28,000
Speaker 1: and that's what you want to see. And the payoff

253
00:18:28,119 --> 00:18:31,919
Speaker 1: is health. It's not just a number on a scale.

254
00:18:31,960 --> 00:18:37,280
Speaker 1: My relationship with gravity. Okay, l d L cholesterol and

255
00:18:37,440 --> 00:18:40,199
Speaker 1: talk about that and two other metrics when we come

256
00:18:40,240 --> 00:18:53,359
Speaker 1: back final break. We'll be right back, all right, talking

257
00:18:53,359 --> 00:18:57,800
Speaker 1: about your adult report card, another way amongst many for

258
00:18:57,920 --> 00:19:03,200
Speaker 1: you to motivate your self to control your health too

259
00:19:03,880 --> 00:19:08,919
Speaker 1: live your best life, and to see the results the

260
00:19:08,960 --> 00:19:12,720
Speaker 1: payoff of your hard work. And we all need to

261
00:19:12,760 --> 00:19:19,120
Speaker 1: see that. You know, as you get older, you don't

262
00:19:19,160 --> 00:19:21,480
Speaker 1: hear it as much. You don't get the compliments maybe

263
00:19:21,480 --> 00:19:27,159
Speaker 1: from your spouse, from your friends. So seeing these numbers help,

264
00:19:27,640 --> 00:19:30,720
Speaker 1: Let's be honest. That's what it's about, all right. So

265
00:19:31,160 --> 00:19:36,200
Speaker 1: LDL cholesterol. You want this under one ideally, and mine

266
00:19:36,280 --> 00:19:39,560
Speaker 1: was good. Mine was under and I went down another

267
00:19:39,880 --> 00:19:44,520
Speaker 1: seven points makes me happy, makes me happy. So everything

268
00:19:44,960 --> 00:19:50,120
Speaker 1: is trending towards the positive hard work paying off. Now

269
00:19:50,280 --> 00:19:55,919
Speaker 1: you're cholesterol to HDL ratio, you can have a higher

270
00:19:56,680 --> 00:20:03,520
Speaker 1: total cholesterol and that quote unquote okay, when you're HDL,

271
00:20:03,600 --> 00:20:07,280
Speaker 1: that good cholesterol is high because they're looking at the ratio, right,

272
00:20:07,320 --> 00:20:10,399
Speaker 1: and you want that ratio ideally to be under five

273
00:20:10,560 --> 00:20:15,119
Speaker 1: minus less than half. So super high HDL with a

274
00:20:15,240 --> 00:20:19,000
Speaker 1: good total cholesterol is gonna give you a great ratio.

275
00:20:20,640 --> 00:20:23,840
Speaker 1: But so there you see, even if your total cholesterol

276
00:20:23,960 --> 00:20:27,120
Speaker 1: isn't where it needs to be, you can offset that

277
00:20:28,080 --> 00:20:31,760
Speaker 1: to some degree with your HDL. Again, I'm not a doctor.

278
00:20:33,000 --> 00:20:36,280
Speaker 1: I'm just giving you the basic overall look at these

279
00:20:36,359 --> 00:20:40,199
Speaker 1: numbers and questions deeper you talk to your doctor, but

280
00:20:40,280 --> 00:20:45,480
Speaker 1: we need to know what they mean at this level. Okay,

281
00:20:45,600 --> 00:20:51,960
Speaker 1: So when you raise that HDL offsets maybe a somewhat

282
00:20:52,040 --> 00:21:00,560
Speaker 1: higher elevated total cholesterol, and then finally you're non HDL cholesterol.

283
00:21:02,080 --> 00:21:07,800
Speaker 1: Simple math, simple math. You take your HDL and you

284
00:21:07,840 --> 00:21:10,720
Speaker 1: subtract it from your total cholesterol. So that's going to

285
00:21:10,800 --> 00:21:18,119
Speaker 1: contain all the quote unquote bad cholesterol. And so, if

286
00:21:18,160 --> 00:21:22,480
Speaker 1: I'm not mistaken, we started off many years ago only

287
00:21:22,600 --> 00:21:26,440
Speaker 1: looking at total cholesterol. Then they started doing the ratio,

288
00:21:26,760 --> 00:21:29,159
Speaker 1: adding in the HDL, saying well, if you have HDL

289
00:21:29,240 --> 00:21:32,119
Speaker 1: that's high, that's that's good, that will offset. That's more

290
00:21:32,160 --> 00:21:35,800
Speaker 1: important than just your total cholesterol number. And now taking

291
00:21:35,840 --> 00:21:40,080
Speaker 1: it up another notch and said well maybe that's a

292
00:21:40,080 --> 00:21:41,800
Speaker 1: good number to look at, but maybe it's even better

293
00:21:41,840 --> 00:21:44,639
Speaker 1: if we just look at your non HDL cholesterol, taking

294
00:21:44,640 --> 00:21:48,800
Speaker 1: your total cholesterol and taking out the good stuff, which

295
00:21:48,840 --> 00:21:51,080
Speaker 1: is only showing the bad stuff, taking out the HDL,

296
00:21:51,480 --> 00:21:57,920
Speaker 1: subtracting it out, and there's your number. I'm not a doctor,

297
00:21:58,040 --> 00:22:01,280
Speaker 1: and I want to know you know, I always say

298
00:22:01,280 --> 00:22:03,159
Speaker 1: thank God and God blessed. I have a lot of

299
00:22:03,200 --> 00:22:06,600
Speaker 1: friends who are doctors. I want to help people not

300
00:22:06,720 --> 00:22:09,760
Speaker 1: have to go see my friends who are doctors. But

301
00:22:09,880 --> 00:22:14,160
Speaker 1: we need to have a basic understanding of these numbers. Why,

302
00:22:14,359 --> 00:22:18,080
Speaker 1: generally speaking, really good things happen when you improve these numbers,

303
00:22:18,119 --> 00:22:21,000
Speaker 1: because higher numbers mean a higher risk of heart disease.

304
00:22:22,520 --> 00:22:26,600
Speaker 1: Higher numbers for these go towards the number one cause

305
00:22:26,600 --> 00:22:31,639
Speaker 1: of death globally. And as I said, and we'll reiterate

306
00:22:31,800 --> 00:22:38,080
Speaker 1: one final time, these numbers are highly correlated to your weight. Yes,

307
00:22:38,119 --> 00:22:44,080
Speaker 1: genetics are involved. Yes, some people have elevated numbers, blood, lipid,

308
00:22:44,200 --> 00:22:46,840
Speaker 1: your analysis, all these things that we test. Doctors test,

309
00:22:47,520 --> 00:22:50,680
Speaker 1: and people are on medications for those things to help them.

310
00:22:50,760 --> 00:22:56,520
Speaker 1: But healthy eating and exercise helps to improve so many

311
00:22:56,640 --> 00:23:01,679
Speaker 1: even genetic predispositions for high umbers, and you get all

312
00:23:01,720 --> 00:23:03,480
Speaker 1: the other benefits they've talked about and all the other

313
00:23:03,480 --> 00:23:05,920
Speaker 1: podcasts as well. It's all connected. And I want you

314
00:23:05,960 --> 00:23:12,200
Speaker 1: to see that why we move, why minutes matter, Why

315
00:23:12,400 --> 00:23:15,880
Speaker 1: you need to accept that you have control and that's

316
00:23:15,880 --> 00:23:19,159
Speaker 1: a positive thing. And be honest with what you're eating,

317
00:23:19,400 --> 00:23:22,439
Speaker 1: and be honest with how much or how little you're moving,

318
00:23:24,320 --> 00:23:26,679
Speaker 1: and realize that you don't have to go to the

319
00:23:26,720 --> 00:23:32,119
Speaker 1: gym or do an hour or do risky moves. That

320
00:23:32,280 --> 00:23:36,000
Speaker 1: it is about excessive moderation. I am living proof of

321
00:23:36,040 --> 00:23:39,680
Speaker 1: that my clients over the years, living proof of that

322
00:23:39,800 --> 00:23:45,000
Speaker 1: my family. It takes time. You have to believe it

323
00:23:48,600 --> 00:23:51,720
Speaker 1: and then you have to understand it. And that's where

324
00:23:51,720 --> 00:23:56,440
Speaker 1: I'm going to leave this. Next time you sit down

325
00:23:56,480 --> 00:24:00,800
Speaker 1: with your doctor after a physical, go through these umbers,

326
00:24:01,119 --> 00:24:04,720
Speaker 1: have them explain it better than I and understand them,

327
00:24:04,800 --> 00:24:12,920
Speaker 1: and then use them to motivate you. And two look

328
00:24:13,000 --> 00:24:17,439
Speaker 1: back the next time you go for your physical and

329
00:24:17,520 --> 00:24:22,160
Speaker 1: see the improvements, because that's what it's about. We all

330
00:24:22,200 --> 00:24:26,399
Speaker 1: control three things, how much we move, what we put

331
00:24:26,480 --> 00:24:31,920
Speaker 1: into our mouths, and our attitudes, and that is awesome.

332
00:24:33,200 --> 00:24:37,240
Speaker 1: You're adult report card, yet another thing you can use

333
00:24:37,600 --> 00:24:42,359
Speaker 1: to live your best. Please subscribe to the show if

334
00:24:42,400 --> 00:24:45,000
Speaker 1: you have not already rate it comments if you can

335
00:24:45,760 --> 00:24:49,119
Speaker 1: reach out Tom h Fitness, Instagram and Twitter. Fitness Disrupted

336
00:24:49,160 --> 00:24:51,880
Speaker 1: dot Com can email you through that site as well,

337
00:24:51,920 --> 00:24:55,000
Speaker 1: and my most recent book, The Micro Workout Plan, is

338
00:24:55,040 --> 00:25:00,280
Speaker 1: available now, not only hard soft copy but digitally whine Away.

339
00:25:01,600 --> 00:25:06,080
Speaker 1: All of these things will help you believe your best life.

340
00:25:07,280 --> 00:25:14,040
Speaker 1: That's my goal, no bias, But sometimes the message is

341
00:25:14,040 --> 00:25:16,199
Speaker 1: hard to hear that you have control. It's easier to

342
00:25:17,240 --> 00:25:22,040
Speaker 1: say I don't, but I'm not going to give up

343
00:25:23,240 --> 00:25:26,880
Speaker 1: and you're not either. All Right, thank you for listening.

344
00:25:27,520 --> 00:25:32,399
Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believe in yourself.

345
00:25:38,480 --> 00:25:41,840
Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

346
00:25:41,920 --> 00:25:44,760
Speaker 1: more podcasts from my Heart Radio, visit the i heart

347
00:25:44,800 --> 00:25:48,200
Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

348
00:25:48,240 --> 00:25:49,080
Speaker 1: favorite shows.