1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,800 --> 00:00:18,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right, 3 00:00:18,760 --> 00:00:23,720 Speaker 1: it is time for Yes another Listener mail Bag Episode 4 00:00:24,680 --> 00:00:31,200 Speaker 1: six questions slash comments, one of which I just gotta do, 5 00:00:31,400 --> 00:00:35,839 Speaker 1: like many more podcasts about it. As often happens as 6 00:00:35,880 --> 00:00:42,720 Speaker 1: I'm researching topics for this show, I fall down a 7 00:00:42,720 --> 00:00:46,520 Speaker 1: crazy rabbit hole of information and I just get really 8 00:00:47,000 --> 00:00:50,080 Speaker 1: crazily interested in the topic. And and one of the 9 00:00:50,320 --> 00:00:54,960 Speaker 1: questions today did just that. Oftentimes they all do it 10 00:00:55,000 --> 00:00:57,160 Speaker 1: to a certain degree. But then there are those like 11 00:00:57,320 --> 00:01:01,680 Speaker 1: topics that just they give me really excited and they're 12 00:01:01,720 --> 00:01:07,720 Speaker 1: really interesting and will be helpful to you. And there's 13 00:01:07,760 --> 00:01:11,000 Speaker 1: one today. They're all great questions. Uh, there are no 14 00:01:11,160 --> 00:01:13,559 Speaker 1: dumb questions. I know it is one of the most 15 00:01:13,680 --> 00:01:17,520 Speaker 1: cliche things to say, but when it comes to exercise 16 00:01:17,640 --> 00:01:21,720 Speaker 1: and nutrition, one of the main reasons we failed to 17 00:01:21,760 --> 00:01:23,680 Speaker 1: achieve our goals is because of all the bad information 18 00:01:23,720 --> 00:01:27,280 Speaker 1: out there. And if you're not asking questions, how are 19 00:01:27,319 --> 00:01:32,520 Speaker 1: you gonna be successful? And yes, oftentimes these questions, if 20 00:01:32,560 --> 00:01:37,600 Speaker 1: you listen to enough podcasts of mind, they are derivations 21 00:01:37,800 --> 00:01:42,360 Speaker 1: of similar type questions. They're related, and sometimes they're repeated, 22 00:01:42,920 --> 00:01:45,959 Speaker 1: but that's okay because we need to keep hearing the 23 00:01:46,040 --> 00:01:51,600 Speaker 1: science over and over again. Because the vast majority of 24 00:01:51,640 --> 00:01:54,320 Speaker 1: you know that you need to move more, you need 25 00:01:54,360 --> 00:01:58,240 Speaker 1: to eat better. How do you do that? We need 26 00:01:58,280 --> 00:02:01,320 Speaker 1: to hear it in so many different ways ease so 27 00:02:01,400 --> 00:02:05,680 Speaker 1: you can find what works for you. And I really 28 00:02:05,960 --> 00:02:08,720 Speaker 1: really love when I hear from you and the questions 29 00:02:08,720 --> 00:02:11,839 Speaker 1: because it also connects me to what's going on right 30 00:02:11,880 --> 00:02:16,200 Speaker 1: now in so many different ways. What questions do people have, 31 00:02:16,280 --> 00:02:19,080 Speaker 1: what struggles do they have? You know, the world is 32 00:02:19,200 --> 00:02:22,000 Speaker 1: changing in so many ways, but with that, it also 33 00:02:22,080 --> 00:02:25,600 Speaker 1: stays the same. I'm answering many of the same questions 34 00:02:25,600 --> 00:02:28,520 Speaker 1: I did when I first started in this business over 35 00:02:28,560 --> 00:02:33,960 Speaker 1: thirty years ago. And that's okay, that's okay. Actually just 36 00:02:34,000 --> 00:02:37,680 Speaker 1: did an Instagram post kind of a and aside, but 37 00:02:37,720 --> 00:02:41,960 Speaker 1: it's connected. Working on two different lawsuits right now as 38 00:02:41,960 --> 00:02:45,600 Speaker 1: a fitness expert and with one of them, in reviewing 39 00:02:45,639 --> 00:02:49,560 Speaker 1: the documents, there's a certain concept grabbed. You know, a 40 00:02:49,639 --> 00:02:54,720 Speaker 1: textbook from my just I love my library of books 41 00:02:54,760 --> 00:02:58,800 Speaker 1: and textbooks fitness and nutrition and motivation related. But I 42 00:02:58,800 --> 00:03:01,760 Speaker 1: pulled out one from a certification I had received in 43 00:03:01,800 --> 00:03:05,320 Speaker 1: two thousands for twenty years ago. It's so frightening to 44 00:03:05,360 --> 00:03:08,440 Speaker 1: think of. And I went through the you know textbook 45 00:03:08,480 --> 00:03:12,200 Speaker 1: and and the areas that applied to this particular lawsuit, 46 00:03:12,960 --> 00:03:15,239 Speaker 1: and then I looked, you know, obviously the publication dates, 47 00:03:15,400 --> 00:03:19,040 Speaker 1: it's over twenty years old, the certification in the book itself. 48 00:03:19,040 --> 00:03:25,240 Speaker 1: So I ordered the most recent version, and surprise, surprise, 49 00:03:26,280 --> 00:03:31,000 Speaker 1: exactly the same. And my point is some stuff just 50 00:03:31,080 --> 00:03:35,680 Speaker 1: remains the same, the basics, the stuff that works. And 51 00:03:35,760 --> 00:03:38,720 Speaker 1: actually the question that I'm going to go into a 52 00:03:38,760 --> 00:03:43,720 Speaker 1: little greater depth within this episode is kind of related 53 00:03:43,760 --> 00:03:47,280 Speaker 1: to that. It's it's the basics, but it's it's making 54 00:03:47,320 --> 00:03:50,640 Speaker 1: things complicated that maybe don't need to be. But it 55 00:03:50,680 --> 00:03:54,800 Speaker 1: plays into what I love, evolution and all of that 56 00:03:54,880 --> 00:03:58,400 Speaker 1: kind of stuff that this show is all about. But 57 00:03:58,680 --> 00:04:02,560 Speaker 1: I now have two textbooks that are the same. I 58 00:04:02,560 --> 00:04:07,360 Speaker 1: haven't gone through you know, the newer one completely. But 59 00:04:07,400 --> 00:04:13,000 Speaker 1: when it comes to exercise science, people, you need to 60 00:04:13,040 --> 00:04:16,279 Speaker 1: lift heavy things to challenge your muscles and make them adapt. 61 00:04:16,960 --> 00:04:20,719 Speaker 1: You need to raise your heart rate to challenge your 62 00:04:20,760 --> 00:04:24,919 Speaker 1: heart muscle and make it adapt, and burn calories, and 63 00:04:24,960 --> 00:04:28,479 Speaker 1: we need to fill our bodies with healthy things, and 64 00:04:28,520 --> 00:04:31,599 Speaker 1: I want you to again focus on what you are eating, 65 00:04:31,680 --> 00:04:36,760 Speaker 1: not what you're not. Say it frequently. I don't want 66 00:04:36,800 --> 00:04:39,080 Speaker 1: people to tell me what they're not eating, tell me 67 00:04:39,080 --> 00:04:47,600 Speaker 1: what you are. Because the benefits, the protective elements, the nutrients, 68 00:04:47,720 --> 00:04:52,320 Speaker 1: all of the really good things come from consuming foods. Yes, 69 00:04:52,360 --> 00:04:55,279 Speaker 1: there's some benefit to not eating for a certain amount 70 00:04:55,320 --> 00:04:59,480 Speaker 1: of time that is way higher level. You need to 71 00:04:59,520 --> 00:05:04,479 Speaker 1: focus first on what you are eating rather than long 72 00:05:04,520 --> 00:05:07,839 Speaker 1: periods of time that you're not, especially when those periods 73 00:05:07,960 --> 00:05:10,600 Speaker 1: end and you're still not filling yourself with healthy foods. 74 00:05:11,000 --> 00:05:14,200 Speaker 1: But I digress, as I often do. Alright, quick break. 75 00:05:14,200 --> 00:05:16,039 Speaker 1: When we get back, we're gonna jump right into it 76 00:05:16,279 --> 00:05:20,840 Speaker 1: quick fun six questions comments Listener mail Bag, episode number twelve. 77 00:05:20,880 --> 00:05:33,919 Speaker 1: We'll be right back. All right, let's jump right into 78 00:05:34,000 --> 00:05:38,039 Speaker 1: this Listener mail Bag episode number twelve. Every time I 79 00:05:38,080 --> 00:05:40,719 Speaker 1: do one of these, who's want to make it shorter, 80 00:05:40,960 --> 00:05:45,840 Speaker 1: and inevitably they go a little longer than I initially 81 00:05:45,880 --> 00:05:47,960 Speaker 1: thought I would. But because I want to give you 82 00:05:47,960 --> 00:05:51,159 Speaker 1: the best information, and I know, I know, I know 83 00:05:51,200 --> 00:05:55,960 Speaker 1: the complaints. Anyway, let's jump right in question number one. Hey, Tom, 84 00:05:56,040 --> 00:05:59,320 Speaker 1: a huge fan of the podcast. I'm currently sick, not 85 00:05:59,480 --> 00:06:02,919 Speaker 1: COVID and missing my workouts like crazy. I'd love to 86 00:06:02,960 --> 00:06:05,120 Speaker 1: hear your take on working out when you're sick with 87 00:06:05,200 --> 00:06:08,719 Speaker 1: a cold. I've heard conflicting information on if it's safe 88 00:06:08,839 --> 00:06:14,320 Speaker 1: or not. Thanks awesome question, an example of one that 89 00:06:14,440 --> 00:06:19,240 Speaker 1: I get frequently. And what are the two words that 90 00:06:19,360 --> 00:06:22,800 Speaker 1: I talk about that all my great guests will say 91 00:06:22,839 --> 00:06:26,880 Speaker 1: at some point and all of these questions. It's basically 92 00:06:26,920 --> 00:06:30,440 Speaker 1: applied to just about all these types of questions. It depends, right, 93 00:06:30,480 --> 00:06:35,440 Speaker 1: But if you have a cold and it's not COVID, 94 00:06:36,000 --> 00:06:39,240 Speaker 1: and let me always throw out there, you know you've 95 00:06:39,279 --> 00:06:41,359 Speaker 1: been cleared by a doctor. I mean, if you're sick, 96 00:06:41,800 --> 00:06:44,719 Speaker 1: you know you don't feel well, you're always smart to 97 00:06:44,839 --> 00:06:46,880 Speaker 1: get checked out by a doctor. But we don't run 98 00:06:46,920 --> 00:06:50,160 Speaker 1: to the doctor all the time. I get it. So 99 00:06:50,200 --> 00:06:54,719 Speaker 1: you have to listen to your body, right, And a 100 00:06:54,839 --> 00:06:57,880 Speaker 1: simple kind of starting point rule of thumb that fitness 101 00:06:57,920 --> 00:07:01,120 Speaker 1: experts have been using for as long as I've been 102 00:07:01,160 --> 00:07:04,440 Speaker 1: in the business is the neck up neck down kind 103 00:07:04,440 --> 00:07:07,760 Speaker 1: of principle. So basically, if it's like from the neck up, 104 00:07:07,880 --> 00:07:10,800 Speaker 1: kind of like a head cold, then you're pretty much 105 00:07:10,840 --> 00:07:14,480 Speaker 1: good to go. Now. Again, there's so many things. If 106 00:07:14,520 --> 00:07:17,680 Speaker 1: you're sick, and it's not that simple head cold. I'm 107 00:07:17,680 --> 00:07:23,360 Speaker 1: obviously oversimplifying here, but I'm not at the same time, right, So, uh, 108 00:07:23,440 --> 00:07:27,520 Speaker 1: if you're you know, from the neck up sick, the 109 00:07:27,560 --> 00:07:30,480 Speaker 1: typical head cold, which it sounds like you're describing here, 110 00:07:31,480 --> 00:07:34,480 Speaker 1: generally speaking, you're good to go neck down where your 111 00:07:34,520 --> 00:07:39,320 Speaker 1: body hurts, your body aches, that's more problematic. And that's 112 00:07:39,360 --> 00:07:43,040 Speaker 1: where you probably want to say it might be smart 113 00:07:43,080 --> 00:07:46,000 Speaker 1: to take a day off. If you've listened to my 114 00:07:46,120 --> 00:07:49,840 Speaker 1: podcasts and you know my philosophy, I always air on 115 00:07:49,840 --> 00:07:52,280 Speaker 1: the side of caution. Life is a marathon, not a sprint. 116 00:07:52,480 --> 00:07:55,120 Speaker 1: It is significantly better to take a day or two 117 00:07:55,200 --> 00:08:01,880 Speaker 1: off and recover. Then we're out hard and have to 118 00:08:01,920 --> 00:08:04,960 Speaker 1: take a week or two off or more and potentially 119 00:08:04,960 --> 00:08:08,320 Speaker 1: make yourself worse. And this is where it's challenging as 120 00:08:08,320 --> 00:08:11,080 Speaker 1: a coach or as a When I was a trainer, 121 00:08:12,120 --> 00:08:17,280 Speaker 1: trying to determine if the client, you know, could work 122 00:08:17,280 --> 00:08:22,840 Speaker 1: out or not. And if we didn't move exercise every 123 00:08:22,840 --> 00:08:25,760 Speaker 1: time we had sniffles or discomfort, that would be problematic. 124 00:08:27,800 --> 00:08:30,680 Speaker 1: And so right then and there, let's take the word 125 00:08:30,720 --> 00:08:33,920 Speaker 1: exercise out or even work out and and focus on movement. 126 00:08:35,440 --> 00:08:39,040 Speaker 1: And if you're in such you know, discomfort that you 127 00:08:39,040 --> 00:08:41,240 Speaker 1: don't want to move well, then that's a sign that 128 00:08:41,280 --> 00:08:43,160 Speaker 1: your body is telling you time to take a day 129 00:08:43,160 --> 00:08:48,160 Speaker 1: off or two. Here's one rule, and kind of yeah, 130 00:08:48,200 --> 00:08:50,600 Speaker 1: we'll call it a rule that I have followed. If 131 00:08:50,640 --> 00:08:56,040 Speaker 1: I'm not feeling great, you know, it is exponentially more 132 00:08:56,080 --> 00:08:59,240 Speaker 1: difficult for me to do cardio, especially hard cardio, when 133 00:08:59,240 --> 00:09:02,480 Speaker 1: I'm not feeling well. But I could get away with 134 00:09:02,720 --> 00:09:08,920 Speaker 1: strength training, especially the basics, and so that's something to consider. Again, 135 00:09:08,960 --> 00:09:11,760 Speaker 1: this is all relative, this is all painting with a 136 00:09:11,800 --> 00:09:16,240 Speaker 1: broad brush, but you know what I'm talking about. So 137 00:09:16,440 --> 00:09:21,040 Speaker 1: when in doubt, I'm gonna maybe move you know, just 138 00:09:21,080 --> 00:09:23,480 Speaker 1: as much or more walking things like that if I'm 139 00:09:23,520 --> 00:09:27,520 Speaker 1: really not feeling well, and maybe do some strength training. 140 00:09:28,360 --> 00:09:33,920 Speaker 1: But as I say that, I'm someone who so infrequently 141 00:09:33,960 --> 00:09:38,440 Speaker 1: doesn't feel well to the point where I can't exercise. Now, 142 00:09:38,520 --> 00:09:42,880 Speaker 1: if you follow me on social media, just had something 143 00:09:42,920 --> 00:09:45,839 Speaker 1: that happened to me that hasn't happened decades. Trained for 144 00:09:45,880 --> 00:09:47,800 Speaker 1: the Iron Man down in Florida. Went all the way 145 00:09:47,800 --> 00:09:51,200 Speaker 1: down feeling like garbage, like I haven't felt in the 146 00:09:51,280 --> 00:09:56,480 Speaker 1: literally decades, and didn't race, and so there's an extreme 147 00:09:56,679 --> 00:10:00,680 Speaker 1: answer to listening to your body. It was really, you know, 148 00:10:02,600 --> 00:10:05,920 Speaker 1: completely out of the ordinary for me to be sick, 149 00:10:06,160 --> 00:10:09,920 Speaker 1: much less that sick. But I listened to my body, 150 00:10:10,040 --> 00:10:12,240 Speaker 1: there would be another race. And sure I trained for 151 00:10:12,320 --> 00:10:16,880 Speaker 1: months and I invested a lot of time. Money didn't matter. 152 00:10:18,040 --> 00:10:19,520 Speaker 1: I was doing the right thing for my body and 153 00:10:19,840 --> 00:10:24,199 Speaker 1: I was sick as talk like crazy. So that's the extreme. 154 00:10:25,040 --> 00:10:27,480 Speaker 1: So just always remember that you want to do what's 155 00:10:27,480 --> 00:10:33,880 Speaker 1: healthy for your body healthy, and when we can't do 156 00:10:33,920 --> 00:10:38,600 Speaker 1: a certain thing, I focus on the other components of fitness. 157 00:10:38,600 --> 00:10:40,480 Speaker 1: So in other words, if I can't do my cardio 158 00:10:40,800 --> 00:10:44,679 Speaker 1: like I just said, maybe I'll do my strength. And 159 00:10:44,960 --> 00:10:46,520 Speaker 1: if I can't do either of those things, you know 160 00:10:46,520 --> 00:10:48,920 Speaker 1: what I'm gonna do. I'm gonna focus even more on 161 00:10:49,760 --> 00:10:58,480 Speaker 1: eating healthier and hydrating all components of fitness right body composition, 162 00:10:58,559 --> 00:11:02,520 Speaker 1: which is tied into eating. And so when we can't 163 00:11:02,559 --> 00:11:06,880 Speaker 1: do something, that is a perfect opportunity to work on 164 00:11:06,960 --> 00:11:11,120 Speaker 1: those things that we don't do enough of. We tend 165 00:11:11,120 --> 00:11:12,800 Speaker 1: to do what we're good at when it comes to 166 00:11:12,840 --> 00:11:15,600 Speaker 1: those components of fitness and what we enjoy, and that 167 00:11:15,640 --> 00:11:18,120 Speaker 1: makes sense, and that's smart, but we need to do 168 00:11:18,160 --> 00:11:20,280 Speaker 1: all of those other things a little bit as well. 169 00:11:20,760 --> 00:11:24,559 Speaker 1: And so you're truly like, I can't do any cardio, 170 00:11:24,640 --> 00:11:26,920 Speaker 1: don't feel well enough. I don't want to lift heavyweights. 171 00:11:27,000 --> 00:11:28,640 Speaker 1: That doesn't feel good enough. But I think I can 172 00:11:28,679 --> 00:11:32,920 Speaker 1: do something. It's a great time to work on stretching. 173 00:11:33,880 --> 00:11:36,280 Speaker 1: It's a great time to work on core moves if 174 00:11:36,320 --> 00:11:41,120 Speaker 1: you can. And final kind of point to this one, 175 00:11:41,600 --> 00:11:45,560 Speaker 1: it's a great time to work on your mental game, 176 00:11:46,160 --> 00:11:50,560 Speaker 1: whether that's meditation, whether that's visualization, which I love, as 177 00:11:50,600 --> 00:11:55,040 Speaker 1: you know, if you're doing any kind of sports, picturing 178 00:11:55,080 --> 00:12:03,120 Speaker 1: yourself spending fifteen minutes doing visualization exercise is And so 179 00:12:03,280 --> 00:12:06,440 Speaker 1: just because you can't do something doesn't mean you can't 180 00:12:06,480 --> 00:12:10,400 Speaker 1: do another thing. And when you come out of that sickness, 181 00:12:11,960 --> 00:12:18,600 Speaker 1: you are stronger. Yes, I'm the Pollyanna person, but you 182 00:12:18,600 --> 00:12:20,720 Speaker 1: know when I used to have clients that got injured, 183 00:12:21,679 --> 00:12:25,079 Speaker 1: I'd say that stinks. We're gonna work around it, and 184 00:12:25,120 --> 00:12:27,760 Speaker 1: you're gonna come out stronger because it's gonna force you 185 00:12:28,320 --> 00:12:32,640 Speaker 1: and me as a coach, to add even more variation 186 00:12:32,720 --> 00:12:35,800 Speaker 1: into your routine. And that is a great thing. Alright, 187 00:12:35,840 --> 00:12:38,520 Speaker 1: great question, Thanks so much again. Better to take a 188 00:12:38,600 --> 00:12:41,520 Speaker 1: day off than a week, listen to your body strength 189 00:12:41,559 --> 00:12:44,360 Speaker 1: over cardio, and then go to the easier and easier 190 00:12:44,440 --> 00:12:47,040 Speaker 1: things depending on how you feel. But always get checked 191 00:12:47,080 --> 00:12:48,679 Speaker 1: out by a doctor first if if you think you 192 00:12:48,760 --> 00:12:53,600 Speaker 1: need to uh number two. Hi, Avid listener here, I 193 00:12:53,720 --> 00:12:57,680 Speaker 1: wanted to ask your thoughts on counting macros. I'm currently 194 00:12:57,679 --> 00:13:00,400 Speaker 1: working with a trainer and she has me tracking Matt grows, 195 00:13:00,559 --> 00:13:04,199 Speaker 1: which quite honestly, I hate tracking food and he benefit 196 00:13:04,280 --> 00:13:08,280 Speaker 1: in your eyes, yes, short term. Now, macros, for those 197 00:13:08,320 --> 00:13:13,160 Speaker 1: of you who don't know, macro nutrients, carbohydrates, fats, proteins 198 00:13:13,160 --> 00:13:17,120 Speaker 1: are the top three. Now, this was not something when 199 00:13:17,120 --> 00:13:19,600 Speaker 1: I first started in this industry. There's no talk of 200 00:13:19,679 --> 00:13:21,400 Speaker 1: counting macros. You know what it was? You went to 201 00:13:21,480 --> 00:13:24,640 Speaker 1: weight watchers. Yeah, I'm gonna always show my age, but 202 00:13:24,760 --> 00:13:28,040 Speaker 1: for a reason, lots of lots of expertise and an 203 00:13:28,040 --> 00:13:33,480 Speaker 1: experience here. And what did weight watchers which was, you know, 204 00:13:33,720 --> 00:13:37,680 Speaker 1: one of the only empirically proven uh kind of diets 205 00:13:37,679 --> 00:13:40,040 Speaker 1: out there to work in a certain way longer term? 206 00:13:40,440 --> 00:13:43,800 Speaker 1: It was because it wasn't cutting back or cutting out 207 00:13:43,920 --> 00:13:47,800 Speaker 1: whole food groups. Who was kind of counting macros to 208 00:13:48,000 --> 00:13:50,959 Speaker 1: a certain degree, there's a point system. It's a different 209 00:13:51,000 --> 00:13:56,040 Speaker 1: way of doing it. So when I was a trainer, 210 00:13:56,080 --> 00:14:00,000 Speaker 1: what did they tell you to do? Do a three 211 00:14:00,080 --> 00:14:04,079 Speaker 1: day food inventory with your clients, which truthfully should be 212 00:14:04,080 --> 00:14:09,080 Speaker 1: a nutritionist. And what I learned after getting certified in 213 00:14:09,160 --> 00:14:12,280 Speaker 1: sports nutrition and things like that and doing the master's 214 00:14:12,320 --> 00:14:19,280 Speaker 1: degree exercise science sports psychology, was Yeah, there's benefit to that. 215 00:14:19,360 --> 00:14:21,760 Speaker 1: And you know what the benefit is. This is the 216 00:14:21,800 --> 00:14:27,240 Speaker 1: biggest benefit known to man as far as this concept 217 00:14:27,320 --> 00:14:33,560 Speaker 1: is concerned. It teaches you what you're eating. It gives 218 00:14:33,560 --> 00:14:39,760 Speaker 1: you awareness. There are so many studies and I don't 219 00:14:39,800 --> 00:14:41,960 Speaker 1: need there's a great example of I didn't need to 220 00:14:42,040 --> 00:14:45,040 Speaker 1: see one study. I all I needed to was have 221 00:14:45,200 --> 00:14:47,520 Speaker 1: the experience the thousands of people I worked with over 222 00:14:47,520 --> 00:14:50,920 Speaker 1: the years to know that we under report what we 223 00:14:50,960 --> 00:14:57,280 Speaker 1: eat and we over report how much we move. That's 224 00:14:57,320 --> 00:15:01,160 Speaker 1: human nature, and part of that is conscious and a 225 00:15:01,200 --> 00:15:05,000 Speaker 1: part of it is subconscious. And we learned from extremes 226 00:15:05,040 --> 00:15:08,640 Speaker 1: those two Around two years I did natural bodybuilding. I 227 00:15:08,760 --> 00:15:13,240 Speaker 1: learned that I wasn't as aware of every single thing 228 00:15:13,320 --> 00:15:17,920 Speaker 1: that crossed my lips until I started going to the 229 00:15:17,960 --> 00:15:20,560 Speaker 1: extremes of natural bodybuilding, where you didn't drink water. You 230 00:15:20,640 --> 00:15:24,680 Speaker 1: drank distilled water, and you cut carbs and you did 231 00:15:24,720 --> 00:15:27,200 Speaker 1: all of those things, and the highlight to put it 232 00:15:27,240 --> 00:15:31,680 Speaker 1: the most unhealthy person one. Again, that's an aside. But 233 00:15:32,920 --> 00:15:36,400 Speaker 1: what's the value the benefit, as this person asked, in 234 00:15:36,520 --> 00:15:41,080 Speaker 1: my eyes, it's you're getting awareness and you getting educated 235 00:15:41,120 --> 00:15:43,840 Speaker 1: hopefully this trainer. This is the problem here is that 236 00:15:45,480 --> 00:15:52,400 Speaker 1: you know trainers, yes, some have nutritional knowledge, some don't 237 00:15:52,520 --> 00:15:57,360 Speaker 1: believe it at that. But even that aside, the great 238 00:15:57,880 --> 00:16:00,400 Speaker 1: acronym I did a podcast and he was fit tip 239 00:16:00,440 --> 00:16:04,000 Speaker 1: about this a while back. B l t s, bites, 240 00:16:04,080 --> 00:16:08,720 Speaker 1: licks and tastes so as great as even counting your 241 00:16:08,760 --> 00:16:11,200 Speaker 1: macros so bacrows. They might trainer might say to you 242 00:16:11,240 --> 00:16:14,080 Speaker 1: or nutritionists, okay, here's your X number of calories per 243 00:16:14,160 --> 00:16:17,680 Speaker 1: day throughout a number two thousand thousand, depending on your 244 00:16:18,000 --> 00:16:21,400 Speaker 1: you know, fitness level and goals and which you weigh 245 00:16:21,400 --> 00:16:23,040 Speaker 1: and all that kind of stuff. And then you're gonna 246 00:16:23,360 --> 00:16:27,400 Speaker 1: break it down to the percentages. You know, what percent 247 00:16:27,560 --> 00:16:29,560 Speaker 1: is going to come from carbohydrate, what percentage is going 248 00:16:29,600 --> 00:16:31,440 Speaker 1: to come from fat, and what percentage is going to 249 00:16:31,520 --> 00:16:34,240 Speaker 1: come from protein. And we could debate that all day long. 250 00:16:34,880 --> 00:16:38,160 Speaker 1: I believe in higher carbs for energy, and then you know, 251 00:16:38,400 --> 00:16:40,760 Speaker 1: decent amount of protein about half my body weight, and 252 00:16:40,800 --> 00:16:43,560 Speaker 1: grahams per day probably a little bit more, and then 253 00:16:43,560 --> 00:16:49,680 Speaker 1: healthy sources of fats. But I don't want someone doing 254 00:16:49,680 --> 00:16:51,560 Speaker 1: that for a lifetime. How would you possibly do that? 255 00:16:52,480 --> 00:16:54,920 Speaker 1: And how do you possibly count? Macros? Is great example 256 00:16:54,960 --> 00:16:58,320 Speaker 1: of second third level stuff, And I'm not discouraging the 257 00:16:58,320 --> 00:17:00,200 Speaker 1: practice again, I'm saying it's a great thing for a 258 00:17:00,240 --> 00:17:03,080 Speaker 1: short amount of time for most people for those reasons 259 00:17:03,120 --> 00:17:07,080 Speaker 1: I just outlined. But the same way, if I told 260 00:17:07,119 --> 00:17:10,359 Speaker 1: you that you know p protein or you know egg 261 00:17:10,400 --> 00:17:13,520 Speaker 1: protein was the best and the only protein you should have, 262 00:17:14,080 --> 00:17:17,880 Speaker 1: is that? Is that doable? And that's what's so wrong 263 00:17:17,920 --> 00:17:20,119 Speaker 1: with so much of the advice you're given. Even if 264 00:17:20,160 --> 00:17:23,040 Speaker 1: it has some scientific basis or merit to it, can 265 00:17:23,080 --> 00:17:28,240 Speaker 1: you actually do it? Who cares? If? If that's the way. 266 00:17:28,520 --> 00:17:31,240 Speaker 1: And when you go to a restaurant and you order something, 267 00:17:31,480 --> 00:17:34,239 Speaker 1: quite often they don't have the macro breakdown of what 268 00:17:34,280 --> 00:17:40,120 Speaker 1: you're gonna eat, and so that gets frustrating. I don't 269 00:17:40,119 --> 00:17:42,600 Speaker 1: want you to be frustrated, so want you to learn. 270 00:17:43,480 --> 00:17:47,520 Speaker 1: And I end with this, This is yet another reason 271 00:17:48,680 --> 00:17:51,720 Speaker 1: I love talking about this specific topic because it's it's 272 00:17:51,920 --> 00:17:55,359 Speaker 1: contradictory even the way I say it, and I'm aware 273 00:17:55,359 --> 00:17:58,239 Speaker 1: of that, and I always bring it up. What am 274 00:17:58,240 --> 00:18:03,119 Speaker 1: I talking about? People who maintain their weight like myself, 275 00:18:03,400 --> 00:18:05,200 Speaker 1: and I have done so for a really long time, 276 00:18:05,640 --> 00:18:07,960 Speaker 1: tend to eat the same foods. Why because we don't 277 00:18:08,000 --> 00:18:10,400 Speaker 1: want to count macros, because we know what works for us. 278 00:18:10,520 --> 00:18:13,040 Speaker 1: Because I know the oatmeal and berries and nuts I 279 00:18:13,080 --> 00:18:16,040 Speaker 1: had this morning for breakfast works for me. It feels good, 280 00:18:16,320 --> 00:18:18,640 Speaker 1: I can go for a run, you know shortly thereafter, 281 00:18:18,720 --> 00:18:21,240 Speaker 1: I'm not going to have g I issues. And I 282 00:18:21,440 --> 00:18:25,119 Speaker 1: basically know how many cowies are in it. And so 283 00:18:26,040 --> 00:18:29,520 Speaker 1: it's eight twenty quite often, as it is with so 284 00:18:29,560 --> 00:18:31,879 Speaker 1: many things in sticking to the same foods. Now that 285 00:18:31,920 --> 00:18:35,320 Speaker 1: being said, I'm all about variation and to be the 286 00:18:35,359 --> 00:18:39,240 Speaker 1: healthiest we can be, we want variation in our foods 287 00:18:39,240 --> 00:18:44,600 Speaker 1: as well. Put back to what we can start off doing. 288 00:18:44,680 --> 00:18:49,080 Speaker 1: Be successful doing first and foremost, instead of counting macros 289 00:18:49,119 --> 00:18:51,639 Speaker 1: all the time, figure it out, figure out the foods 290 00:18:51,640 --> 00:18:55,000 Speaker 1: you like, Get three, four, five breakfasts, you know, five 291 00:18:55,200 --> 00:18:59,159 Speaker 1: six meals a day, rotatum. Because I don't want you 292 00:18:59,200 --> 00:19:01,120 Speaker 1: counting macros for the rest of your life. I don't 293 00:19:01,160 --> 00:19:04,280 Speaker 1: want you counting them for very long at all. If 294 00:19:04,320 --> 00:19:08,200 Speaker 1: you're someone who enjoys that and it works, you're the exception. 295 00:19:08,520 --> 00:19:14,040 Speaker 1: Good for you. I'm always going to go by results. Awesome, 296 00:19:14,080 --> 00:19:17,280 Speaker 1: awesome question, But it's about you being aware of what 297 00:19:17,320 --> 00:19:22,119 Speaker 1: you're eating and those bites, licks and taste. People. As 298 00:19:22,160 --> 00:19:25,679 Speaker 1: I started to say, carried away, as I always do. 299 00:19:26,080 --> 00:19:28,960 Speaker 1: That's what matters almost more for so many people as 300 00:19:29,000 --> 00:19:33,879 Speaker 1: far as weight gain, weight loss, weight maintenance. When you 301 00:19:33,920 --> 00:19:36,440 Speaker 1: have kids and you're grabbing and I got him. I 302 00:19:36,800 --> 00:19:39,320 Speaker 1: experienced this myself once I started it. You know, it 303 00:19:39,400 --> 00:19:43,560 Speaker 1: was a parent when I was bodybuilding, no kids. Then 304 00:19:43,600 --> 00:19:46,520 Speaker 1: suddenly you're like, oh, there's two chicken fingers left over 305 00:19:47,480 --> 00:19:50,760 Speaker 1: from you know, teenage son. Actually the teenage son sad 306 00:19:50,880 --> 00:19:55,479 Speaker 1: because now his appetite is so you know, so large 307 00:19:55,520 --> 00:19:57,960 Speaker 1: that he rarely leaves food behind. And as we know, 308 00:19:58,000 --> 00:20:00,800 Speaker 1: if we don't order it, does it count, right, But 309 00:20:00,960 --> 00:20:03,040 Speaker 1: he's eating all his case ideas and stuff like that. 310 00:20:03,080 --> 00:20:06,120 Speaker 1: So be aware of every single bite, laking taste if 311 00:20:06,160 --> 00:20:09,919 Speaker 1: you are, or just to be healthy and to be 312 00:20:10,000 --> 00:20:14,119 Speaker 1: honest and to enjoy food and to enjoy a living. 313 00:20:14,119 --> 00:20:18,359 Speaker 1: All right, Good enough I'm already going over time. Thank you. 314 00:20:18,359 --> 00:20:20,320 Speaker 1: That's such a good question. This is a great one. 315 00:20:20,359 --> 00:20:22,800 Speaker 1: This isn't more just a comment. I added a couple 316 00:20:22,840 --> 00:20:25,960 Speaker 1: of those into just because I love to put those 317 00:20:25,960 --> 00:20:29,280 Speaker 1: out there as well. As President said, I tried to 318 00:20:29,359 --> 00:20:32,080 Speaker 1: two second up and four second down with my seated 319 00:20:32,119 --> 00:20:35,119 Speaker 1: military press today. You are absolutely right. I had to 320 00:20:35,119 --> 00:20:38,600 Speaker 1: decrease my weight from a hundred pounds to fifty pounds 321 00:20:38,640 --> 00:20:41,879 Speaker 1: just to go slowly and with good form to complete 322 00:20:41,960 --> 00:20:44,720 Speaker 1: fifteen reps. Thank you, sir. Don't call me sir please, 323 00:20:44,720 --> 00:20:48,080 Speaker 1: it makes me feel old, but thank you. Awesome advice. 324 00:20:48,640 --> 00:20:52,120 Speaker 1: And I did. This was through Instagram, maybe a direct message, 325 00:20:52,160 --> 00:20:55,560 Speaker 1: and I did see this person. You know, probably I'm 326 00:20:55,560 --> 00:20:59,680 Speaker 1: guessing around my age and a hundred pounds. I don't 327 00:20:59,680 --> 00:21:03,400 Speaker 1: know if that dumbbells or a barbell or a machine, 328 00:21:03,520 --> 00:21:08,280 Speaker 1: doesn't matter. It's a lot of weight. And I often 329 00:21:08,280 --> 00:21:11,359 Speaker 1: talk about the two second four second rep that I 330 00:21:11,400 --> 00:21:14,320 Speaker 1: was taught in my you know, true first job, which 331 00:21:14,359 --> 00:21:18,560 Speaker 1: was a Nautilus facility, you know, back in my college days, 332 00:21:18,680 --> 00:21:21,920 Speaker 1: which is crazy that I am now the fitness advisor 333 00:21:22,040 --> 00:21:25,240 Speaker 1: for Nautilus in their bow flecks and other brands underneath 334 00:21:25,240 --> 00:21:30,919 Speaker 1: that parent company. But it works. It works because it 335 00:21:31,000 --> 00:21:33,720 Speaker 1: forces you to do this, as I talked about in 336 00:21:33,760 --> 00:21:40,879 Speaker 1: that podcast, when you go slowly, you can't go too heavy, 337 00:21:41,119 --> 00:21:44,720 Speaker 1: and depends on your goals. I'm always gonna qualify it 338 00:21:44,800 --> 00:21:48,160 Speaker 1: with that. But for the vast majority of people who 339 00:21:48,200 --> 00:21:51,040 Speaker 1: want to look better feel better with longer injury prevention, 340 00:21:52,040 --> 00:21:57,080 Speaker 1: you know, prevent injury, fix certain injuries as well, muscle 341 00:21:57,119 --> 00:22:01,840 Speaker 1: time under tension. And for decades I have been in 342 00:22:01,920 --> 00:22:03,680 Speaker 1: gyms where people have come up to me and they'll say, 343 00:22:03,720 --> 00:22:06,320 Speaker 1: are you injured. I know exactly why they're asking it, 344 00:22:06,760 --> 00:22:09,640 Speaker 1: because I'm doing like bicep curls with fifteen pound dumbells 345 00:22:09,680 --> 00:22:12,720 Speaker 1: or twenty pound dumbells. I'm going slowly and I'm recruiting 346 00:22:12,720 --> 00:22:16,400 Speaker 1: a heck of a lot of muscle fibers. So I 347 00:22:16,440 --> 00:22:19,160 Speaker 1: love that this person tried it. And by the way, 348 00:22:20,640 --> 00:22:22,880 Speaker 1: you know, I've given a lot of information out here 349 00:22:22,880 --> 00:22:25,280 Speaker 1: on these podcasts. You gotta try it. You gotta find 350 00:22:25,280 --> 00:22:29,040 Speaker 1: what works for you. But know that there's the science 351 00:22:30,160 --> 00:22:33,520 Speaker 1: and then there's the options, and you've got to kind 352 00:22:33,520 --> 00:22:38,400 Speaker 1: of figure out what your program is within those guidelines. 353 00:22:40,640 --> 00:22:46,720 Speaker 1: But it's about form and taking momentum out and this 354 00:22:46,880 --> 00:22:50,440 Speaker 1: is yet another example where someone took it too far. 355 00:22:51,640 --> 00:22:55,160 Speaker 1: I'm gonna name the specific modality that was really popular 356 00:22:55,720 --> 00:22:57,879 Speaker 1: like twenty years ago, and it's still around. All of 357 00:22:57,920 --> 00:23:02,240 Speaker 1: those things will stick around. Someone will always some fitness 358 00:23:02,320 --> 00:23:06,000 Speaker 1: person will jump on the bandwagon for some kind of fad, 359 00:23:06,600 --> 00:23:09,840 Speaker 1: you know, program and bring it back because people want 360 00:23:09,880 --> 00:23:14,960 Speaker 1: that newness, even though it's not new the iconoclass anyway. 361 00:23:15,359 --> 00:23:19,399 Speaker 1: It's way slower than six second rap way slower. And 362 00:23:19,920 --> 00:23:23,359 Speaker 1: you know they even added cardiovascular that effits to the 363 00:23:23,359 --> 00:23:27,840 Speaker 1: strength training that we're not supported by science anyway. Starting 364 00:23:27,840 --> 00:23:29,320 Speaker 1: to get a little annoyed with that kind of stuff 365 00:23:29,320 --> 00:23:31,600 Speaker 1: because it wastes your time and money and that makes 366 00:23:31,640 --> 00:23:35,280 Speaker 1: me angry. But let me finish with this. You don't 367 00:23:35,280 --> 00:23:37,600 Speaker 1: always have to do that to second four second. Obviously, 368 00:23:37,640 --> 00:23:41,800 Speaker 1: if you're max benching or max squatting, you're gonna go faster. 369 00:23:43,680 --> 00:23:50,359 Speaker 1: Variation is crucial for everything. But for me, pretty much 370 00:23:50,600 --> 00:23:53,040 Speaker 1: of my strength training is done with that two second 371 00:23:53,080 --> 00:23:56,040 Speaker 1: four second. I can't remember the last time I maxed 372 00:23:56,080 --> 00:23:59,400 Speaker 1: anything because I don't want to or need to personally, 373 00:24:00,040 --> 00:24:02,840 Speaker 1: and that goes for psychologically or physiologically. I know some 374 00:24:02,880 --> 00:24:05,879 Speaker 1: people love it you know, I have friends who love 375 00:24:05,920 --> 00:24:08,199 Speaker 1: the Olympic lifts and the heavy stuff. That's great. Do 376 00:24:08,240 --> 00:24:12,120 Speaker 1: it safely, don't get hurt, and I'm all for that. 377 00:24:12,200 --> 00:24:14,320 Speaker 1: There's a time and a place, all right. But that 378 00:24:14,400 --> 00:24:16,800 Speaker 1: two second four second if you haven't tried it, so 379 00:24:16,880 --> 00:24:20,159 Speaker 1: that two second is on the up concentric contractions. So 380 00:24:20,160 --> 00:24:22,000 Speaker 1: if you're doing a bicep curl as you raise those 381 00:24:22,200 --> 00:24:24,800 Speaker 1: dumbells towards your shoulder, that's two seconds. And then it's 382 00:24:24,840 --> 00:24:30,240 Speaker 1: the down that four second three to four second rep 383 00:24:30,440 --> 00:24:33,360 Speaker 1: to lower the weight. That is everything, because, as I say, 384 00:24:33,440 --> 00:24:36,639 Speaker 1: people tend to do it backwards. They're swinging the weights 385 00:24:37,560 --> 00:24:39,840 Speaker 1: and they're losing the down. They're letting gravity do the 386 00:24:39,880 --> 00:24:43,000 Speaker 1: work or putting on what they're using, and you're decreasing 387 00:24:43,000 --> 00:24:46,399 Speaker 1: your results and increasing your chance of injuring enough. Thank you. 388 00:24:46,480 --> 00:24:47,840 Speaker 1: I love that you tried it, and I love that 389 00:24:47,880 --> 00:25:01,399 Speaker 1: it worked for you. That's awesome. A Hi, Tom, I 390 00:25:01,400 --> 00:25:04,520 Speaker 1: have a friend is number four who is interested in 391 00:25:04,520 --> 00:25:07,840 Speaker 1: doing your exercises. However, he has great difficulties in doing 392 00:25:07,840 --> 00:25:11,480 Speaker 1: exercises like push ups, sit ups, etcetera, especially at the 393 00:25:11,480 --> 00:25:14,080 Speaker 1: basic level. At this moment, he is only able to 394 00:25:14,119 --> 00:25:16,240 Speaker 1: do two at the most, and he struggles too much 395 00:25:16,280 --> 00:25:18,560 Speaker 1: to even do the first one. I'm trying to help 396 00:25:18,640 --> 00:25:21,040 Speaker 1: him build up his strength little by little to have 397 00:25:21,080 --> 00:25:23,760 Speaker 1: any advice on what exercises that he can do and 398 00:25:23,800 --> 00:25:28,720 Speaker 1: work for the start. First of all, how awesome that 399 00:25:28,760 --> 00:25:33,720 Speaker 1: you are helping someone get healthier. Be so proud of that, 400 00:25:34,480 --> 00:25:37,159 Speaker 1: Be so proud of that. All right, this is a 401 00:25:37,280 --> 00:25:41,639 Speaker 1: great time to talk about what's that question? What's your better? 402 00:25:41,680 --> 00:25:46,800 Speaker 1: Machines are free weights? Okay? Well, when you're just starting out, 403 00:25:47,040 --> 00:25:50,120 Speaker 1: wire machines the same thing that people say are the downside, 404 00:25:50,240 --> 00:25:54,560 Speaker 1: machines are the upside in more than one way. Now. 405 00:25:54,600 --> 00:25:56,840 Speaker 1: I don't know if this person, if either of them, 406 00:25:57,080 --> 00:26:00,480 Speaker 1: you know, hopefully together have access to like that autolist 407 00:26:00,560 --> 00:26:02,840 Speaker 1: circuit that I did back in the day. But strength 408 00:26:02,840 --> 00:26:10,120 Speaker 1: training machines they allow you to build up strength safely 409 00:26:10,200 --> 00:26:13,920 Speaker 1: and more easily. So if you're doing a chess press machine, 410 00:26:14,640 --> 00:26:17,120 Speaker 1: you don't have to balance the dumbbells or the barbell. 411 00:26:17,520 --> 00:26:20,600 Speaker 1: You're not utilizing your core. And so for all those 412 00:26:20,640 --> 00:26:23,240 Speaker 1: reasons people say you should never do machines, No, that's 413 00:26:23,280 --> 00:26:27,200 Speaker 1: exactly when you should if you have the ability and 414 00:26:27,600 --> 00:26:32,240 Speaker 1: availability to do so. All right, shoulder presses, the basics 415 00:26:32,359 --> 00:26:38,600 Speaker 1: a leg press. The value of machines is for this population. 416 00:26:39,080 --> 00:26:44,040 Speaker 1: It's also for throw it out there bodybuilders. When I bodybuild, 417 00:26:44,080 --> 00:26:46,800 Speaker 1: you're doing everything because you can isolate a muscle because 418 00:26:46,840 --> 00:26:49,200 Speaker 1: you don't want to use your core muscles and you 419 00:26:49,240 --> 00:26:52,439 Speaker 1: want to go as heavy as possible, oftentimes bicep machine, 420 00:26:52,520 --> 00:26:56,240 Speaker 1: something like that. You're gonna do a mix of free 421 00:26:56,280 --> 00:26:59,560 Speaker 1: weights and machines. But let me say this, and a 422 00:26:59,560 --> 00:27:02,359 Speaker 1: littlefficult to say here, because the question said push ups, 423 00:27:02,359 --> 00:27:06,000 Speaker 1: sit ups, et cetera. So let me just do the 424 00:27:06,040 --> 00:27:08,879 Speaker 1: push ups and the sit ups. So when I had 425 00:27:08,880 --> 00:27:10,959 Speaker 1: a client like this back in the day, you do 426 00:27:11,040 --> 00:27:14,119 Speaker 1: a push up, and you do it off a wall, 427 00:27:15,280 --> 00:27:19,800 Speaker 1: and that's why I would start true beginners or you know, 428 00:27:20,400 --> 00:27:22,359 Speaker 1: elderly getting back into it for the first time, or 429 00:27:22,359 --> 00:27:25,399 Speaker 1: someone with an injury. So you face a wall, you 430 00:27:25,440 --> 00:27:28,719 Speaker 1: take a step or two back, and because your angle 431 00:27:29,520 --> 00:27:32,640 Speaker 1: is so you know, you're not supporting your body weight 432 00:27:32,760 --> 00:27:35,479 Speaker 1: the way you are with a traditional push up. This 433 00:27:35,560 --> 00:27:38,280 Speaker 1: is how you build that strength up slowly, the progression 434 00:27:38,840 --> 00:27:42,280 Speaker 1: that is so lost and so rarely done in fitness 435 00:27:42,720 --> 00:27:47,439 Speaker 1: because it takes time and what you do is over time, 436 00:27:47,480 --> 00:27:49,800 Speaker 1: as that person gets stronger doing a push up off 437 00:27:49,840 --> 00:27:51,840 Speaker 1: the wall, you walk your feetback an inch or two, 438 00:27:52,520 --> 00:27:55,200 Speaker 1: adding a little more resistance, a little more body weight, 439 00:27:55,200 --> 00:27:56,320 Speaker 1: and now you want to be careful, you don't want 440 00:27:56,320 --> 00:27:58,440 Speaker 1: to step too far back. But at that point, when 441 00:27:58,480 --> 00:28:02,760 Speaker 1: you are back enough that you are really starting to 442 00:28:02,880 --> 00:28:05,880 Speaker 1: use that chest and the shoulders and the triceps, then 443 00:28:05,920 --> 00:28:07,879 Speaker 1: you go down to the floor and you start with 444 00:28:07,920 --> 00:28:11,840 Speaker 1: your knees. Now again, you could go lower, thinking that 445 00:28:11,960 --> 00:28:13,520 Speaker 1: well out here, but you know, you could use a 446 00:28:13,560 --> 00:28:16,879 Speaker 1: bench and things like that, but generally speaking, the wall 447 00:28:17,119 --> 00:28:20,679 Speaker 1: walk those feedback over time, build that strength, gradually, increase 448 00:28:20,800 --> 00:28:23,840 Speaker 1: that angle and the amount of resistance off the wall, 449 00:28:24,600 --> 00:28:26,639 Speaker 1: and then it's on the knees and then it's on 450 00:28:26,720 --> 00:28:32,240 Speaker 1: the toes. So you're progressing, and sit ups super challenging 451 00:28:32,640 --> 00:28:35,639 Speaker 1: for many people who don't have that requisite core strength. 452 00:28:36,920 --> 00:28:40,239 Speaker 1: The exercise I just described what is a push up. 453 00:28:40,800 --> 00:28:44,800 Speaker 1: It is a moving plank. You need to use those 454 00:28:44,800 --> 00:28:47,960 Speaker 1: core muscles to stabilize yourself, especially as you start to 455 00:28:47,960 --> 00:28:51,480 Speaker 1: walk those feet back from the wall. So that is 456 00:28:51,520 --> 00:28:56,040 Speaker 1: a phenomenal exercise to build both the upper body and 457 00:28:56,080 --> 00:29:00,479 Speaker 1: the core strength gradually. And then just like with push up, 458 00:29:00,480 --> 00:29:03,680 Speaker 1: you do the exact same things. Then you start maybe 459 00:29:03,720 --> 00:29:07,480 Speaker 1: on your knees, on your forearms or I'm sorry, straight arm, 460 00:29:07,520 --> 00:29:10,880 Speaker 1: and then drop to your forms. So you're progressing slowly. 461 00:29:11,040 --> 00:29:15,719 Speaker 1: Now this is super advanced, and you know, I absolutely 462 00:29:15,760 --> 00:29:17,920 Speaker 1: love the fact that you are helping someone who is 463 00:29:18,400 --> 00:29:22,320 Speaker 1: at such a beginner level, so you've got to be 464 00:29:22,360 --> 00:29:26,000 Speaker 1: super careful. I would recommend that you find a really 465 00:29:26,120 --> 00:29:30,920 Speaker 1: qualified trainer to help you with these modifications and proper 466 00:29:30,960 --> 00:29:34,000 Speaker 1: form and things like that, but I love it. So 467 00:29:34,040 --> 00:29:36,760 Speaker 1: it's about progression. And again, if you can start with 468 00:29:36,880 --> 00:29:41,640 Speaker 1: machines and have a strength and conditioning professional set you 469 00:29:41,720 --> 00:29:44,800 Speaker 1: up in those machines correctly, the right weight, all of 470 00:29:44,840 --> 00:29:49,120 Speaker 1: those things, but start slowly and you can do I'll 471 00:29:49,200 --> 00:29:52,000 Speaker 1: leave with this for this question. You want to walk, 472 00:29:52,240 --> 00:29:54,840 Speaker 1: you want to swim, you want to find cardio. You 473 00:29:54,880 --> 00:29:58,640 Speaker 1: can do an elliptical machine with the upper body component 474 00:29:58,720 --> 00:30:01,600 Speaker 1: to build that upper body strength. So it's not just 475 00:30:01,720 --> 00:30:04,680 Speaker 1: about that strength move, but it's about building up that 476 00:30:04,840 --> 00:30:09,880 Speaker 1: strength in other ways as well. Functionally dynamically, you can 477 00:30:09,920 --> 00:30:13,400 Speaker 1: do it through cardiovascular exercise as well, a rowing machine, 478 00:30:13,440 --> 00:30:16,960 Speaker 1: depending on what that person can tolerate and is appropriate 479 00:30:17,040 --> 00:30:21,400 Speaker 1: for them. Awesome, awesome, awesome love it. Uh five, Okay, 480 00:30:21,400 --> 00:30:24,560 Speaker 1: here we go. How much time? All right? I am 481 00:30:24,600 --> 00:30:27,080 Speaker 1: not going to go half into the depth of this one. 482 00:30:27,120 --> 00:30:29,360 Speaker 1: This is going to be a separate podcast because it's 483 00:30:29,400 --> 00:30:31,680 Speaker 1: such an awesome topic. But I needed to address it, 484 00:30:31,760 --> 00:30:34,680 Speaker 1: and then we'll do it again in much greater detail 485 00:30:34,720 --> 00:30:36,880 Speaker 1: and you'll know why. Tom, I'm listening to your podcast 486 00:30:36,920 --> 00:30:39,760 Speaker 1: about fruit and people thinking it's bad. You mentioned people 487 00:30:39,800 --> 00:30:43,280 Speaker 1: exposing themselves to cold in order to lose fat. Can 488 00:30:43,280 --> 00:30:46,000 Speaker 1: you speak to offer insights on Now, there's a couple 489 00:30:46,000 --> 00:30:50,240 Speaker 1: of topics. There's several really good topics within this one question, uh, 490 00:30:50,400 --> 00:30:53,720 Speaker 1: to offer insight on cold plunging. I have a group 491 00:30:53,720 --> 00:30:57,120 Speaker 1: of friends who are adamant that cold plunging, among other benefits, 492 00:30:57,120 --> 00:31:02,000 Speaker 1: brings on brown fat. It also, oh, following the whim 493 00:31:02,080 --> 00:31:06,600 Speaker 1: Hoff breathing methods, teaches focus resiliency, brings on better mental health, 494 00:31:07,040 --> 00:31:10,800 Speaker 1: et cetera. Is this all actually for real? So much 495 00:31:10,840 --> 00:31:13,400 Speaker 1: in there? And I went so far down the rabbit 496 00:31:13,440 --> 00:31:16,040 Speaker 1: hole of research for this question that it's not for 497 00:31:16,080 --> 00:31:18,800 Speaker 1: this podcast. But I'm going to do it in great 498 00:31:18,840 --> 00:31:22,240 Speaker 1: depth with some great guests, the whim Hoff uh, and 499 00:31:22,280 --> 00:31:24,240 Speaker 1: for those of you don't know that is a person. 500 00:31:24,560 --> 00:31:27,160 Speaker 1: There's a whole cold aspect to it, there's a whole 501 00:31:27,160 --> 00:31:30,280 Speaker 1: breathing aspect to it, there's a meditation aspect to it, 502 00:31:30,560 --> 00:31:33,520 Speaker 1: and then it goes to all of these claims increased 503 00:31:33,520 --> 00:31:36,000 Speaker 1: immune system. Just there's so much going on there, so 504 00:31:36,040 --> 00:31:39,000 Speaker 1: I want to keep this kind of simple yet hit 505 00:31:39,040 --> 00:31:43,040 Speaker 1: the main points. So let's go back cold Plunging. I 506 00:31:43,120 --> 00:31:45,720 Speaker 1: had Lindsay Barra. You can go back and listen to 507 00:31:45,760 --> 00:31:49,600 Speaker 1: that podcast. Amazing, so smart, the granddaughter of Yogi Bearra, 508 00:31:50,000 --> 00:31:55,480 Speaker 1: and she is a phenomenal sports writer. Okay, And the 509 00:31:55,520 --> 00:31:57,560 Speaker 1: specific article that caught my eye and I brought her 510 00:31:57,560 --> 00:32:00,400 Speaker 1: on to talk about it was called the Old Hard 511 00:32:00,400 --> 00:32:05,000 Speaker 1: Truth about Icing Your Injuries November two, nineteen, Men's Health. 512 00:32:05,400 --> 00:32:07,720 Speaker 1: So yes, this is about injuries, but it also goes 513 00:32:07,800 --> 00:32:12,120 Speaker 1: to recovery from exercise, and we talked about and give 514 00:32:12,120 --> 00:32:17,200 Speaker 1: you the basic facts. In Harvard, physician doctor Gabe Merkin 515 00:32:17,320 --> 00:32:22,000 Speaker 1: coined the term the Rice protocol rest ice compression elevation. Well, 516 00:32:22,280 --> 00:32:25,600 Speaker 1: that same doctor tells anyone who will listen that he 517 00:32:25,720 --> 00:32:30,360 Speaker 1: was wrong about rest and ice. Now, as a triathlete, 518 00:32:30,840 --> 00:32:33,240 Speaker 1: backtrack a little bit. When I first started getting into 519 00:32:33,240 --> 00:32:37,120 Speaker 1: this triathlon, endurance, world marathons, ultra marathons. I tried the 520 00:32:37,160 --> 00:32:40,760 Speaker 1: cold ice baths, hated them. I want a hot shower, 521 00:32:40,880 --> 00:32:43,480 Speaker 1: a hot tub any day of the week over that. 522 00:32:44,320 --> 00:32:49,040 Speaker 1: And what I'm very happy to report is there's mixed science. 523 00:32:49,600 --> 00:32:52,840 Speaker 1: And what Lindsay Barra brought forth is that and this 524 00:32:53,000 --> 00:32:55,760 Speaker 1: doctor that ice is not what we want to do. 525 00:32:56,200 --> 00:32:59,040 Speaker 1: And so triathletes used to just jump into you know, 526 00:32:59,480 --> 00:33:02,720 Speaker 1: the ocean if they're in California, the cold water, you know, 527 00:33:02,760 --> 00:33:05,320 Speaker 1: different lakes and rivers, or put ice in a bath. 528 00:33:05,760 --> 00:33:07,520 Speaker 1: Now there's places you can go and all that kind 529 00:33:07,520 --> 00:33:10,880 Speaker 1: of stuff. Let me read just some quick paragraphs on 530 00:33:11,040 --> 00:33:14,040 Speaker 1: the science behind this. This is from that prior podcast. 531 00:33:14,160 --> 00:33:16,280 Speaker 1: It's all about inflammation, right, and so when you think 532 00:33:16,320 --> 00:33:21,080 Speaker 1: about constricting your blood vessels preventing inflammation, it also goes 533 00:33:21,120 --> 00:33:24,000 Speaker 1: to taking end sets, right, and why you probably shouldn't 534 00:33:24,040 --> 00:33:27,680 Speaker 1: do that. The same mechanisms are potentially involved when tissue 535 00:33:27,720 --> 00:33:31,840 Speaker 1: is damaged. The immune system initiates that inflammatory response, which 536 00:33:31,880 --> 00:33:34,800 Speaker 1: in a two thousand tents study published in the Federation 537 00:33:34,880 --> 00:33:39,160 Speaker 1: of American Societies for Experimental Biology journal showed is necessary 538 00:33:39,200 --> 00:33:43,920 Speaker 1: to heal damaged tissue. And repair muscle. So the current 539 00:33:44,000 --> 00:33:47,680 Speaker 1: thinking is that the immune response should happen, that we 540 00:33:47,720 --> 00:33:50,280 Speaker 1: should allow the body to do what it wants to 541 00:33:50,320 --> 00:33:54,880 Speaker 1: do instead of constricting the blood vessels, taking end sets 542 00:33:54,880 --> 00:33:56,680 Speaker 1: and things like that. Let me give you the short 543 00:33:56,680 --> 00:33:58,440 Speaker 1: of it. I'm gonna contense this way down and then 544 00:33:58,480 --> 00:34:01,880 Speaker 1: we're gonna do a whole show on whim Hoff. So interesting. 545 00:34:02,360 --> 00:34:04,840 Speaker 1: It feels good in the short term. It feels good 546 00:34:04,840 --> 00:34:06,880 Speaker 1: in the short term. But if if you're a professional 547 00:34:06,920 --> 00:34:08,799 Speaker 1: athlete who needs to play the next day or then 548 00:34:08,880 --> 00:34:10,759 Speaker 1: you know, two days later, and and you know, a 549 00:34:10,840 --> 00:34:15,440 Speaker 1: hundred games or fifty games, then it might be what 550 00:34:15,520 --> 00:34:18,879 Speaker 1: you want to do, the cold plunge and things like that. 551 00:34:19,200 --> 00:34:22,560 Speaker 1: But the research is showing in the long term it's 552 00:34:22,560 --> 00:34:28,240 Speaker 1: not only delaying the recovery, it may decrease the effects 553 00:34:28,239 --> 00:34:30,680 Speaker 1: of the exercise bouts if you're someone who's working out. 554 00:34:31,160 --> 00:34:34,560 Speaker 1: A couple more quick paragraphs in study publishing the journal 555 00:34:34,640 --> 00:34:36,960 Speaker 1: Sports Medicine showed that when ice is applied for a 556 00:34:37,000 --> 00:34:41,680 Speaker 1: prolonged period, whymphatic vessels become more permeable, causing a backflow 557 00:34:41,680 --> 00:34:45,440 Speaker 1: of fluid into the interstitial space that means local swelling 558 00:34:45,440 --> 00:34:48,239 Speaker 1: at an injury site will increase, not decrease with the 559 00:34:48,320 --> 00:34:50,319 Speaker 1: use of ice. A little confusing because wait a minute, 560 00:34:50,360 --> 00:34:52,319 Speaker 1: don't we want that response or not. Let's go to 561 00:34:52,360 --> 00:34:56,000 Speaker 1: two thou fourteen Journal and Strength and Conditioning research study 562 00:34:56,120 --> 00:34:59,440 Speaker 1: done by the University of Queensland showed cold water immersion 563 00:34:59,560 --> 00:35:04,880 Speaker 1: after training ice baths substantially reduces long term gains in 564 00:35:05,080 --> 00:35:10,440 Speaker 1: muscle mass and strength by stunting the cell activity crucial 565 00:35:10,800 --> 00:35:14,440 Speaker 1: for building stronger muscles. So there's some current research. Now 566 00:35:14,440 --> 00:35:18,279 Speaker 1: it's mixed. Let me say it again. Substantially reduces long 567 00:35:18,400 --> 00:35:23,280 Speaker 1: term gains in muscle mass and strength. Final line, final paragraph. 568 00:35:23,440 --> 00:35:26,960 Speaker 1: Rather short. The body depoise its repair and cleanup crew 569 00:35:27,040 --> 00:35:30,799 Speaker 1: in the form of macro phases, white blood cells that 570 00:35:31,400 --> 00:35:35,800 Speaker 1: engulf and digest cellular debris. They produced the protein insulin 571 00:35:35,840 --> 00:35:39,680 Speaker 1: like growth factor one, which is required for muscle repair 572 00:35:39,719 --> 00:35:44,080 Speaker 1: and regeneration. The same study showing that blocking inflammation delays 573 00:35:44,160 --> 00:35:47,560 Speaker 1: healing by preventing the release of I g F one. 574 00:35:49,239 --> 00:35:52,120 Speaker 1: So it's not cut and dried, and it does feel good. 575 00:35:52,960 --> 00:35:55,880 Speaker 1: I don't like it. I'm happy that this is the 576 00:35:55,880 --> 00:35:59,680 Speaker 1: information out there. And listen, this is one of those 577 00:35:59,719 --> 00:36:05,160 Speaker 1: things is that like it's the placebo effect. It's you know, 578 00:36:05,239 --> 00:36:07,840 Speaker 1: what feels good to you. We can go back and 579 00:36:07,920 --> 00:36:10,279 Speaker 1: forth and in greater depth, but the current research is 580 00:36:10,280 --> 00:36:14,160 Speaker 1: showing what the body do, what the body wants to do. 581 00:36:14,400 --> 00:36:18,040 Speaker 1: Let it repair itself. Yeah, you're gonna feel better in 582 00:36:18,040 --> 00:36:22,920 Speaker 1: the short term. Are you preventing the recovery and potentially 583 00:36:23,000 --> 00:36:27,760 Speaker 1: gains in the long term? All right, such a great topic, 584 00:36:28,080 --> 00:36:29,360 Speaker 1: but let me go back. I don't want to go 585 00:36:29,440 --> 00:36:31,879 Speaker 1: too deep brown fat. Let me talk about brown fat 586 00:36:31,960 --> 00:36:33,759 Speaker 1: really quickly because I'm gonna I'm pulling this out. We're 587 00:36:33,760 --> 00:36:36,160 Speaker 1: gonna do a whole episode on this brown fat, and 588 00:36:36,160 --> 00:36:38,120 Speaker 1: we're also gonna do I'm gonna do one on whim 589 00:36:38,200 --> 00:36:41,520 Speaker 1: Hoff himself. What is brown fat? I found a great 590 00:36:42,160 --> 00:36:44,919 Speaker 1: way to just kind of give it to your right 591 00:36:45,160 --> 00:36:48,320 Speaker 1: up front. Brown fat, also called brown at a post tissue, 592 00:36:48,560 --> 00:36:51,040 Speaker 1: helps maintain your body temperature when you get too cold. 593 00:36:51,680 --> 00:36:54,239 Speaker 1: It's the same fat bears used to stay warm when 594 00:36:54,280 --> 00:36:59,000 Speaker 1: they hibernate. So your body has white fat and brown fat, 595 00:36:59,360 --> 00:37:02,480 Speaker 1: all right, there two different types. So you know the 596 00:37:02,560 --> 00:37:05,200 Speaker 1: white fat. Well, let's go to babies. So when you're 597 00:37:05,239 --> 00:37:07,160 Speaker 1: a baby, you are born with a lot of brown 598 00:37:07,200 --> 00:37:11,080 Speaker 1: fat between your shoulder blades. New boards can't shiver, which 599 00:37:11,080 --> 00:37:12,920 Speaker 1: is one of the ways the body creates heat. How 600 00:37:13,160 --> 00:37:16,880 Speaker 1: great and smart and intelligent and amazing is the human body. 601 00:37:17,160 --> 00:37:19,799 Speaker 1: Brown fat acts as a built in heater. You lose 602 00:37:19,880 --> 00:37:22,080 Speaker 1: most of it as you get older and form a 603 00:37:22,080 --> 00:37:26,880 Speaker 1: shiver response to cold temperature. All right. Both shivering and 604 00:37:26,960 --> 00:37:30,400 Speaker 1: brown fat activity increase your energy expenditure, causing you to 605 00:37:30,440 --> 00:37:33,200 Speaker 1: burn more calories in cold temperature. All right. I did 606 00:37:33,239 --> 00:37:37,520 Speaker 1: do a quick fit tip on this. Exercising in the 607 00:37:37,560 --> 00:37:40,680 Speaker 1: cold burns four times the calories. Was this claim? It 608 00:37:40,800 --> 00:37:44,279 Speaker 1: was more bad information I heard? Was? I think the 609 00:37:44,280 --> 00:37:47,560 Speaker 1: way I worded the fit tip? All right, how do 610 00:37:47,600 --> 00:37:50,359 Speaker 1: we do this really quickly? Cold is good? I'm someone 611 00:37:50,360 --> 00:37:52,960 Speaker 1: who believes in and back to the comfort crisis. If 612 00:37:53,000 --> 00:37:55,520 Speaker 1: you haven't listened to that episode with Michael Easter, how 613 00:37:55,560 --> 00:37:59,160 Speaker 1: amazing that you know we weren't We didn't evolve to 614 00:37:59,239 --> 00:38:03,520 Speaker 1: be in this climate controlled environment all the time. I'm 615 00:38:03,560 --> 00:38:06,239 Speaker 1: someone who goes out without a jacket. All right. And 616 00:38:06,360 --> 00:38:08,799 Speaker 1: we can talk about brown fat and white fat, you know, 617 00:38:08,880 --> 00:38:13,239 Speaker 1: in greater depth later. But I believe that we you know, 618 00:38:13,560 --> 00:38:16,560 Speaker 1: we don't want to be at that perfect temperature all 619 00:38:16,600 --> 00:38:21,120 Speaker 1: the time, and that's for mental and physiological reasons. Okay, 620 00:38:21,120 --> 00:38:22,919 Speaker 1: so we can talk about grit and resilience and things 621 00:38:22,960 --> 00:38:24,880 Speaker 1: like that. And when we get into whim Hof, you know, 622 00:38:25,120 --> 00:38:27,680 Speaker 1: much of the research is pointing to the mental the 623 00:38:27,760 --> 00:38:32,319 Speaker 1: control that the brain has over feeling cold and things 624 00:38:32,360 --> 00:38:35,080 Speaker 1: like that. All right, but you're gonna hear and there's 625 00:38:35,080 --> 00:38:38,320 Speaker 1: even gyms popping up that say, exercise in the cold 626 00:38:39,239 --> 00:38:42,960 Speaker 1: to burn more calories, four times the calories whatever. The 627 00:38:43,040 --> 00:38:46,400 Speaker 1: only way you burn more calories and it's not a 628 00:38:46,520 --> 00:38:49,839 Speaker 1: huge amount when you shiver and you'll read double. But 629 00:38:49,960 --> 00:38:52,080 Speaker 1: you know, if you're in an ice bath and you're 630 00:38:52,120 --> 00:38:54,960 Speaker 1: shivering and you're burning two times the calories that you 631 00:38:54,960 --> 00:38:57,360 Speaker 1: would if you weren't in the ice bath, you're not moving, 632 00:38:57,680 --> 00:39:00,839 Speaker 1: how many calories are you actually burning? A great thing 633 00:39:00,880 --> 00:39:03,120 Speaker 1: of statistics now with COVID all this stuff, you're here 634 00:39:03,200 --> 00:39:06,880 Speaker 1: like four times the cases of blah blah blah, but 635 00:39:06,960 --> 00:39:08,880 Speaker 1: it's like, yeah, we're there ten and now they're forties. 636 00:39:08,920 --> 00:39:11,839 Speaker 1: So be very careful. Also when you hear double, right, 637 00:39:12,640 --> 00:39:15,839 Speaker 1: is a double of nine calories and now you're burning twenty. 638 00:39:16,000 --> 00:39:17,760 Speaker 1: You don't burn a lot of calories when you're sitting 639 00:39:17,840 --> 00:39:21,000 Speaker 1: and you burn more calories from that when you're sitting anyway, 640 00:39:21,080 --> 00:39:24,160 Speaker 1: once you start exercising. So these claims that you know, 641 00:39:24,280 --> 00:39:28,319 Speaker 1: exercise in the cold and you will burn four times 642 00:39:28,320 --> 00:39:31,719 Speaker 1: the calories, well, once your body starts warming up, you're 643 00:39:31,719 --> 00:39:34,680 Speaker 1: not burning four times the calories. And if you go 644 00:39:34,719 --> 00:39:40,480 Speaker 1: out dressed up and then warm up, you've just defeated 645 00:39:40,480 --> 00:39:42,960 Speaker 1: the whole concept we're talking about. And when you look 646 00:39:43,000 --> 00:39:47,680 Speaker 1: at the studies one in particular that shows the increased 647 00:39:48,040 --> 00:39:52,000 Speaker 1: calorie burn from being cold, it was an outward bound 648 00:39:52,080 --> 00:39:55,480 Speaker 1: type group that they studied. They weren't exercising, they were 649 00:39:55,520 --> 00:40:00,480 Speaker 1: just living, and they weren't warm throughout the day and 650 00:40:00,520 --> 00:40:03,040 Speaker 1: so they were cold. So the bottom line is two 651 00:40:03,080 --> 00:40:06,640 Speaker 1: things that I've seen put out in this episode and 652 00:40:06,640 --> 00:40:10,120 Speaker 1: again much greater depth coming up. But you have to 653 00:40:10,160 --> 00:40:12,479 Speaker 1: be cold to get the benefit of this brown fat 654 00:40:12,520 --> 00:40:16,279 Speaker 1: and the mechanisms that are involved. And that's not a 655 00:40:16,320 --> 00:40:18,759 Speaker 1: huge amount of calories anyway. So do you want to 656 00:40:18,760 --> 00:40:25,400 Speaker 1: be uncomfortable for for very small gains? That's taking the 657 00:40:25,480 --> 00:40:28,959 Speaker 1: science that we have right now, simplifying it down. Yes, 658 00:40:29,800 --> 00:40:32,279 Speaker 1: but that's where it is. Are there benefits to whim 659 00:40:32,280 --> 00:40:34,359 Speaker 1: Hoff and all that stuff? I'm gonna talk about that's 660 00:40:34,440 --> 00:40:37,279 Speaker 1: so interesting, so look forward to that episode. I have 661 00:40:37,320 --> 00:40:39,919 Speaker 1: a couple of different guests that I want to help 662 00:40:39,960 --> 00:40:43,600 Speaker 1: explain it to you. Doctors, doctor level PhD always for 663 00:40:43,680 --> 00:40:48,080 Speaker 1: this type of stuff, so yes and no, you can 664 00:40:48,120 --> 00:40:51,839 Speaker 1: tell your friends, but we talk about whim Hoff. There's 665 00:40:51,840 --> 00:40:56,799 Speaker 1: a huge psychological component. All right, but let's be as 666 00:40:56,880 --> 00:41:02,920 Speaker 1: natural as possible with everything we do. All right. Final comment, 667 00:41:03,080 --> 00:41:04,600 Speaker 1: not a question, but I would like to throw this 668 00:41:04,640 --> 00:41:06,560 Speaker 1: in there. It's just I like the positive. Hey, Thom, 669 00:41:06,680 --> 00:41:08,359 Speaker 1: just want to say thank you so much for all 670 00:41:08,360 --> 00:41:10,200 Speaker 1: your help. I started running a few years ago, but 671 00:41:10,280 --> 00:41:13,080 Speaker 1: kept hurting myself and would have to give up. Recently, though, 672 00:41:13,120 --> 00:41:15,920 Speaker 1: I started adding more types of cardio leg strength workouts 673 00:41:15,920 --> 00:41:18,719 Speaker 1: and stretches throughout the day. I work as a writer, 674 00:41:18,880 --> 00:41:20,920 Speaker 1: so lots of sitting happy to say I haven't had 675 00:41:20,960 --> 00:41:24,080 Speaker 1: any real pain so far and am even running longer 676 00:41:24,120 --> 00:41:27,920 Speaker 1: distance than before. Feels pretty awesome. That is why I 677 00:41:27,960 --> 00:41:32,759 Speaker 1: do what I do. That is the person who could 678 00:41:32,840 --> 00:41:35,120 Speaker 1: say I can't run because I'm in pain, and the 679 00:41:35,160 --> 00:41:37,640 Speaker 1: doctor will say don't run, or you have bad knees 680 00:41:37,680 --> 00:41:40,480 Speaker 1: quote unquote bad knees whatever that means, your bad hips, 681 00:41:40,640 --> 00:41:44,360 Speaker 1: your back hurts. Don't run. No, no, no, let's figure 682 00:41:44,360 --> 00:41:47,719 Speaker 1: out why, because those things that are keeping you from 683 00:41:47,800 --> 00:41:53,160 Speaker 1: running so often are keeping you from being as healthy 684 00:41:53,160 --> 00:41:56,200 Speaker 1: as you can be. It's insane to me that so 685 00:41:56,239 --> 00:42:00,239 Speaker 1: many doctors and people in the health field will immediately say, 686 00:42:00,280 --> 00:42:04,000 Speaker 1: don't do something that is natural and healthy. We should 687 00:42:04,000 --> 00:42:08,720 Speaker 1: be doing everything possible to get people moving pain free 688 00:42:08,920 --> 00:42:12,319 Speaker 1: and doing something that is absolutely natural. All right, So 689 00:42:12,440 --> 00:42:15,040 Speaker 1: that makes me so happy? And what did this person do? 690 00:42:15,719 --> 00:42:19,640 Speaker 1: Say it one more time? More types of cardio, mixing 691 00:42:19,640 --> 00:42:23,000 Speaker 1: it up, variation, cross training. If you want to run, 692 00:42:23,200 --> 00:42:25,719 Speaker 1: you have to do that to be able to do it. 693 00:42:25,760 --> 00:42:28,520 Speaker 1: That's why I do triathlons. One of the many benefits. 694 00:42:28,880 --> 00:42:31,960 Speaker 1: It's a goal, it's a destination. It forces me to 695 00:42:32,080 --> 00:42:35,040 Speaker 1: bike and swim. I would not be swimming if I 696 00:42:35,080 --> 00:42:38,680 Speaker 1: weren't doing triathlons. I just wouldn't. And I know how 697 00:42:38,680 --> 00:42:41,480 Speaker 1: good it is for me as a an adjunct to 698 00:42:41,560 --> 00:42:45,080 Speaker 1: everything else. This person also leg strength workouts. I did 699 00:42:45,080 --> 00:42:49,560 Speaker 1: my five minute leg strength workout last night. It's what 700 00:42:49,800 --> 00:42:53,840 Speaker 1: keeps me healthy. One of the components, and stretches throughout 701 00:42:53,880 --> 00:42:56,759 Speaker 1: the day. Throughout the day. They're not saying they go 702 00:42:56,800 --> 00:42:59,520 Speaker 1: to the gym. This person works as a writer. It's parenthetical. 703 00:42:59,560 --> 00:43:01,719 Speaker 1: I work as a writer, so lots of sitting. They 704 00:43:01,719 --> 00:43:04,800 Speaker 1: are doing the micro workouts, they are doing the excessive moderation. 705 00:43:05,239 --> 00:43:08,520 Speaker 1: They are listening to it, the advice, and they are 706 00:43:09,280 --> 00:43:12,600 Speaker 1: employing it believing it will make a difference, and they're 707 00:43:12,640 --> 00:43:16,040 Speaker 1: seeing the results. And you can too. What a perfect 708 00:43:16,040 --> 00:43:18,440 Speaker 1: way to end this. And I went way too long. 709 00:43:18,920 --> 00:43:22,640 Speaker 1: I apologize, but it's good info, all right now, it's 710 00:43:22,680 --> 00:43:26,319 Speaker 1: great info. And to end on that comment, thank you 711 00:43:26,360 --> 00:43:29,840 Speaker 1: for sharing that. And please people do not hesitate to 712 00:43:29,880 --> 00:43:33,799 Speaker 1: reach out. It makes me so happy, good in the bad. 713 00:43:33,920 --> 00:43:36,440 Speaker 1: Let me know what you're thinking. Questions, comments, tom h 714 00:43:36,520 --> 00:43:40,400 Speaker 1: fit is Instagram and Twitter. Fitness disrupted dot com is 715 00:43:40,440 --> 00:43:43,120 Speaker 1: the website you can email me through there. I'm updating it, 716 00:43:43,160 --> 00:43:46,080 Speaker 1: as I said, brand new website going up soon, even 717 00:43:46,080 --> 00:43:49,200 Speaker 1: easier for you to email me through that site. Please 718 00:43:49,440 --> 00:43:54,120 Speaker 1: rate the show if you can two seconds, comment, subscribe, follow, 719 00:43:54,200 --> 00:43:57,279 Speaker 1: whatever you can do however you are listening, Tell your 720 00:43:57,280 --> 00:44:00,440 Speaker 1: friends my newest book is The Micro Workout, And thank 721 00:44:00,480 --> 00:44:02,279 Speaker 1: you so much. And I'm still gold. Got to get 722 00:44:02,280 --> 00:44:05,240 Speaker 1: over a hundred reviews, so if you've read it, greatly 723 00:44:05,239 --> 00:44:08,560 Speaker 1: appreciate a review as well. It's my little pitch for everything. 724 00:44:08,640 --> 00:44:11,000 Speaker 1: This is what this is what keeps it going. But again, 725 00:44:11,040 --> 00:44:13,399 Speaker 1: thank you so much, so many different questions and get 726 00:44:13,400 --> 00:44:16,080 Speaker 1: excited because that whole whim off thing. Holy cow, is 727 00:44:16,120 --> 00:44:19,759 Speaker 1: there great stuff in there. And it's about meditation. It's 728 00:44:19,840 --> 00:44:23,960 Speaker 1: much more about cold, our immune systems and mental toughness 729 00:44:24,640 --> 00:44:28,799 Speaker 1: and what we can control because we all control three things, 730 00:44:29,280 --> 00:44:30,879 Speaker 1: how much we move, what we put into our mouths, 731 00:44:30,920 --> 00:44:35,600 Speaker 1: and our attitudes, and that is awesome. I am Tom Holland. 732 00:44:35,760 --> 00:44:43,040 Speaker 1: This is Pitness Disrupted. Believe in Yourself. Fitness Disrupted is 733 00:44:43,080 --> 00:44:46,359 Speaker 1: a production of I Heart Radio. For more podcasts from 734 00:44:46,360 --> 00:44:50,080 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 735 00:44:50,280 --> 00:44:52,520 Speaker 1: or wherever you listen to your favorite shows.