1 00:00:04,640 --> 00:00:08,000 Speaker 1: Hello everybody. I'm Jemma Spake and welcome back to the 2 00:00:08,039 --> 00:00:11,320 Speaker 1: Psychology of Your Twenties, the podcast where we talk through 3 00:00:11,360 --> 00:00:16,079 Speaker 1: the biggest changes, moments, and transitions of our twenties and 4 00:00:16,120 --> 00:00:25,720 Speaker 1: what they mean for our psychology. Hello everybody, Welcome back 5 00:00:25,720 --> 00:00:28,600 Speaker 1: to the show. Welcome back to the podcast. It is 6 00:00:28,640 --> 00:00:31,240 Speaker 1: so great to have you here back for another episode 7 00:00:31,400 --> 00:00:34,400 Speaker 1: as we of course break down the psychology of our twenties. 8 00:00:35,040 --> 00:00:36,479 Speaker 1: I just want to give you guys a heads up. 9 00:00:36,640 --> 00:00:40,600 Speaker 1: Today's episode will touch on themes to do with eating disorders, 10 00:00:41,600 --> 00:00:46,680 Speaker 1: weight loss, body image, and exercise addiction. So if that 11 00:00:46,840 --> 00:00:48,919 Speaker 1: is something that you are struggling with or you know 12 00:00:49,520 --> 00:00:53,319 Speaker 1: you are particularly sensitive to, please take care. There will 13 00:00:53,360 --> 00:00:56,640 Speaker 1: be some links in the description below, and honestly, feel 14 00:00:56,640 --> 00:00:58,560 Speaker 1: free to skip this episode. Feel free to come back 15 00:00:58,560 --> 00:01:01,120 Speaker 1: to it at a later date. Will always be here 16 00:01:01,240 --> 00:01:03,880 Speaker 1: in a day, in a month, and a year when 17 00:01:03,880 --> 00:01:07,520 Speaker 1: you are in a better headspace. Today, everybody, we are 18 00:01:07,560 --> 00:01:11,240 Speaker 1: talking about something that almost feels too obvious to analyze. 19 00:01:11,400 --> 00:01:15,280 Speaker 1: We are talking about the psychology of exercise. We all 20 00:01:15,319 --> 00:01:17,800 Speaker 1: know exercise is good for us. We all know it 21 00:01:17,840 --> 00:01:20,880 Speaker 1: has something to do with in doorphins, something to do 22 00:01:20,920 --> 00:01:23,080 Speaker 1: with a chemical reaction in our brain we're not really 23 00:01:23,120 --> 00:01:25,920 Speaker 1: aware of, but it is so much deeper than that. 24 00:01:26,440 --> 00:01:30,240 Speaker 1: Exercise changes the literal structure of your brain. We have 25 00:01:30,319 --> 00:01:33,200 Speaker 1: seen it in study after study. It makes you smarter, 26 00:01:33,720 --> 00:01:36,800 Speaker 1: it makes you sharp, It greatly influences the functioning of 27 00:01:36,840 --> 00:01:41,280 Speaker 1: your mind. And especially if you make exercise regular, structured, 28 00:01:41,400 --> 00:01:47,360 Speaker 1: goal centered, social you will reduce your risk of cancer, dementia, 29 00:01:47,440 --> 00:01:50,040 Speaker 1: you will reduce your risk of basically every and any 30 00:01:50,080 --> 00:01:52,960 Speaker 1: disease you can think of. It also has a much 31 00:01:53,160 --> 00:01:56,400 Speaker 1: darker side that many of us are all too familiar with, 32 00:01:56,880 --> 00:02:02,400 Speaker 1: the use of exercise as punishment, the use of it 33 00:02:02,440 --> 00:02:06,520 Speaker 1: to maintain a disordered body image, exercise addiction. We're going 34 00:02:06,560 --> 00:02:10,360 Speaker 1: to talk about it all, and I promise, as boring 35 00:02:10,440 --> 00:02:13,200 Speaker 1: as you may think this topic is, we're going to 36 00:02:13,240 --> 00:02:17,440 Speaker 1: go deeper than you are probably used to talking about 37 00:02:17,600 --> 00:02:22,760 Speaker 1: exercise on an emotional level, a physical level, a psychological level, 38 00:02:23,040 --> 00:02:26,280 Speaker 1: to kind of determine what exercise is the best for us, 39 00:02:26,320 --> 00:02:30,880 Speaker 1: what exercises are best for our mind, what does it 40 00:02:30,960 --> 00:02:35,519 Speaker 1: do for us psychologically, how to find exercise you enjoy, 41 00:02:36,160 --> 00:02:40,840 Speaker 1: and why the intensity of your exercise doesn't really matter. 42 00:02:41,280 --> 00:02:44,800 Speaker 1: It's often the consistency, So there is a lot to 43 00:02:44,840 --> 00:02:50,200 Speaker 1: discuss without further ado, let's get into the psychology of exercise. 44 00:02:55,639 --> 00:02:58,359 Speaker 1: We've all heard, you know, exercise makes you feel good, 45 00:02:58,360 --> 00:03:01,080 Speaker 1: it makes you feel amazing. We've all probably felt the 46 00:03:01,120 --> 00:03:03,680 Speaker 1: effect of a great workout. What is that feeling? 47 00:03:03,760 --> 00:03:07,720 Speaker 2: Where does that actually come from the main celebrity of 48 00:03:07,720 --> 00:03:12,200 Speaker 2: this topic is obviously the role of endorphins. Endorphins are 49 00:03:12,200 --> 00:03:17,960 Speaker 2: basically your body's endogenous opioids, meaning they are chemicals your 50 00:03:18,000 --> 00:03:22,640 Speaker 2: brain and your pituitary gland produces naturally that bind to 51 00:03:22,760 --> 00:03:26,720 Speaker 2: opioid receptors in your brain, the same receptors that can 52 00:03:26,760 --> 00:03:30,680 Speaker 2: be stimulated by an external source like drugs or like 53 00:03:30,720 --> 00:03:34,280 Speaker 2: other substances. We hear a lot about them in reference 54 00:03:34,400 --> 00:03:39,640 Speaker 2: to exercise, but they are silently involved in everything from 55 00:03:39,960 --> 00:03:45,960 Speaker 2: pain management to your stress response, how your brain sees reward. Basically, 56 00:03:46,000 --> 00:03:51,000 Speaker 2: your endorphins through all these different functions, contribute to the 57 00:03:51,480 --> 00:03:56,080 Speaker 2: very human feeling of I can do hard things, whether 58 00:03:56,120 --> 00:03:59,320 Speaker 2: that's in life at work, but also when it comes 59 00:03:59,360 --> 00:04:03,480 Speaker 2: to like intense physical effort, I can do hard things. 60 00:04:04,360 --> 00:04:06,240 Speaker 2: What are they actually doing in your brain and your 61 00:04:06,280 --> 00:04:10,080 Speaker 2: body when you exercise? That makes them as powerful as 62 00:04:10,080 --> 00:04:15,560 Speaker 2: they are. Essentially, as the intensity of exercise rises, your 63 00:04:15,560 --> 00:04:18,839 Speaker 2: body is attempting to balance a lot of different signals, 64 00:04:19,000 --> 00:04:22,599 Speaker 2: right like you are deliberately putting yourself under strain, maybe 65 00:04:22,680 --> 00:04:28,200 Speaker 2: under pain, under fatigue, under stress, and your conscious interpretation 66 00:04:28,320 --> 00:04:31,320 Speaker 2: of that is to not do that, is to slow down. 67 00:04:32,080 --> 00:04:35,120 Speaker 2: And what endorphins do is try and work on the 68 00:04:35,160 --> 00:04:38,160 Speaker 2: pain and frustration and stress part of this so that 69 00:04:38,200 --> 00:04:40,800 Speaker 2: you keep going, so that you finish the workout, so 70 00:04:40,839 --> 00:04:44,400 Speaker 2: that you finish the run. They make discomfort basically feel 71 00:04:44,440 --> 00:04:47,240 Speaker 2: less threatening. They make it feel more tolerable so you 72 00:04:47,279 --> 00:04:49,680 Speaker 2: can keep going. A big way they do that is 73 00:04:49,720 --> 00:04:53,160 Speaker 2: they turn down the volume of pain signals in your 74 00:04:53,200 --> 00:04:55,920 Speaker 2: body and in your mind so that you are able 75 00:04:55,960 --> 00:05:00,680 Speaker 2: to continue with an activity without panicking. They are one 76 00:05:00,720 --> 00:05:04,760 Speaker 2: of the reasons that effort and exercise can feel so 77 00:05:04,920 --> 00:05:09,320 Speaker 2: satisfying rather than just unpleasant. It's why we get you 78 00:05:09,680 --> 00:05:14,279 Speaker 2: a run is high. It's why we feel so euphoric 79 00:05:15,279 --> 00:05:18,240 Speaker 2: at the end of a workout. But they are not 80 00:05:18,320 --> 00:05:22,880 Speaker 2: the only explanation for this feeling and for why exercise 81 00:05:23,000 --> 00:05:29,000 Speaker 2: feels so emotionally emotionally rewarding. Actually, a lot of research 82 00:05:29,240 --> 00:05:33,479 Speaker 2: suggests that the endorphins released into your bloodstream like when 83 00:05:33,480 --> 00:05:37,799 Speaker 2: you are working out, they actually don't cross the blood 84 00:05:37,960 --> 00:05:43,359 Speaker 2: brain barrier that quickly. It seems like slightly improbable that 85 00:05:43,440 --> 00:05:45,640 Speaker 2: they would be able to have that impact in such 86 00:05:45,640 --> 00:05:48,719 Speaker 2: a short term amount of time. This is the reason 87 00:05:48,760 --> 00:05:52,920 Speaker 2: why scientists kind of started to look for other explanations 88 00:05:53,279 --> 00:05:57,200 Speaker 2: for what is really influencing our brains directly when we exercise. 89 00:05:57,839 --> 00:06:00,960 Speaker 2: There is a very strong argument that has come out 90 00:06:01,000 --> 00:06:05,760 Speaker 2: of this that the endo cannabinoid system is actually what 91 00:06:05,839 --> 00:06:07,640 Speaker 2: deserves a lot of the credit when it comes to 92 00:06:07,640 --> 00:06:11,520 Speaker 2: the feel good feeling of exercise. You may hear cannabinoid 93 00:06:11,640 --> 00:06:15,000 Speaker 2: and think we're going to talk about marijuana. We're not, actually, 94 00:06:15,040 --> 00:06:21,240 Speaker 2: but they are kind of related. Endo cannabinoids are molecules 95 00:06:21,279 --> 00:06:26,000 Speaker 2: your body produces that bind to the cannabinoid receptor. That 96 00:06:26,120 --> 00:06:29,800 Speaker 2: is the same receptors that respond to the effects of cannabis, 97 00:06:30,360 --> 00:06:34,960 Speaker 2: Except cannabinoids in your body internally produce that You don't 98 00:06:34,960 --> 00:06:38,120 Speaker 2: have to smoke something or consume something to get that feeling, 99 00:06:38,520 --> 00:06:41,880 Speaker 2: to get that boost in your mood, reduction in your anxiety, 100 00:06:42,480 --> 00:06:46,159 Speaker 2: sense of reward, maybe even that floaty feeling. There is 101 00:06:46,160 --> 00:06:52,720 Speaker 2: so much research that shows exercise boosts endocannabinoids, but endocannabinoids 102 00:06:52,800 --> 00:06:56,400 Speaker 2: also make you want to exercise two, so it kind 103 00:06:56,400 --> 00:07:00,920 Speaker 2: of works both ways. Essentially, like these chemicals are what 104 00:07:01,000 --> 00:07:05,360 Speaker 2: make you feel not just good and happy, but calm. 105 00:07:06,360 --> 00:07:12,240 Speaker 2: That is why you might feel lighter, calmer, floaty after 106 00:07:12,320 --> 00:07:14,360 Speaker 2: a run or after a workout. That's why you might 107 00:07:14,400 --> 00:07:20,200 Speaker 2: feel relaxed. This same system also seems to influence motivation, 108 00:07:20,520 --> 00:07:22,920 Speaker 2: i e. Whether or not you want to move in 109 00:07:22,920 --> 00:07:25,880 Speaker 2: the first place. It's not just the nice feeling afterwards, 110 00:07:26,080 --> 00:07:29,120 Speaker 2: there's actually something else going on. In twenty nineteen, a 111 00:07:29,160 --> 00:07:32,320 Speaker 2: group of researchers from France conducted a study on a 112 00:07:32,320 --> 00:07:36,920 Speaker 2: group of mice looking into this, and they basically they 113 00:07:36,960 --> 00:07:40,440 Speaker 2: asked a very relatable question, why don't some mice why 114 00:07:40,480 --> 00:07:46,520 Speaker 2: don't some people find exercise as attractive? You know, there 115 00:07:46,560 --> 00:07:49,400 Speaker 2: are some mice, as there are some humans who will 116 00:07:49,400 --> 00:07:53,360 Speaker 2: happily run for miles, who will find that really rewarding, 117 00:07:54,160 --> 00:07:57,720 Speaker 2: and who would you know, prefer that over a simpler 118 00:07:57,760 --> 00:08:00,720 Speaker 2: reward like chocolate. And then there are some humans who 119 00:08:02,520 --> 00:08:04,960 Speaker 2: and mice who were the opposite, who just really don't 120 00:08:05,040 --> 00:08:08,040 Speaker 2: enjoy running, would much rather the simpler reward of a 121 00:08:08,120 --> 00:08:11,960 Speaker 2: chocolate or oh, of sitting down, or of talking with friends. 122 00:08:13,160 --> 00:08:16,320 Speaker 2: What they basically thought was that whether people are naturally 123 00:08:16,400 --> 00:08:21,240 Speaker 2: drawn towards exercise comes down to these cannabinoid receptors. And 124 00:08:21,280 --> 00:08:23,000 Speaker 2: so what they did is they had two groups of 125 00:08:23,040 --> 00:08:25,720 Speaker 2: mice and in one of the groups they knocked out 126 00:08:25,720 --> 00:08:28,560 Speaker 2: these receptors. The receptors like what they called they're called 127 00:08:28,600 --> 00:08:33,120 Speaker 2: c B one receptors. They essentially didn't work. So no 128 00:08:33,160 --> 00:08:37,400 Speaker 2: matter how much external amounts of this they received or internal, 129 00:08:37,760 --> 00:08:40,160 Speaker 2: they were never going to get the effect. They then 130 00:08:40,200 --> 00:08:44,720 Speaker 2: built this challenge. Right, the mice could earn access to 131 00:08:44,800 --> 00:08:48,880 Speaker 2: either the running wheel or a small chocolate treat, but 132 00:08:48,960 --> 00:08:52,199 Speaker 2: they had to work for both. They had to push 133 00:08:52,240 --> 00:08:55,199 Speaker 2: their nose against this device basically like over and over again, 134 00:08:55,600 --> 00:08:57,800 Speaker 2: and it got increasingly hard if they wanted the reward. 135 00:08:57,800 --> 00:09:01,320 Speaker 2: Because they were testing motivation. What they found was pretty amazing. 136 00:09:01,720 --> 00:09:06,280 Speaker 2: Mice with a strong working endocannabinoid system actually put in 137 00:09:06,400 --> 00:09:10,800 Speaker 2: effort to exercise, choosing the running over the chocolate over 138 00:09:10,840 --> 00:09:14,800 Speaker 2: and over again. And the mice without the cannabinoid receptors 139 00:09:16,040 --> 00:09:18,880 Speaker 2: did not want anything to do with the real They 140 00:09:18,960 --> 00:09:21,600 Speaker 2: only kind of occasionally wanted something to do with the chocolate, 141 00:09:21,640 --> 00:09:24,840 Speaker 2: but they definitely didn't want to run. The only thing 142 00:09:24,880 --> 00:09:27,560 Speaker 2: that was different was these receptors. So, in other words, 143 00:09:27,600 --> 00:09:33,480 Speaker 2: when these cannabinoid receptors aren't functioning, the mice didn't suddenly 144 00:09:33,520 --> 00:09:36,839 Speaker 2: become lazy. Overall, they weren't lazy mice. There was just 145 00:09:36,880 --> 00:09:39,400 Speaker 2: as part of them that lost interest in running. And 146 00:09:39,440 --> 00:09:42,800 Speaker 2: the researchers takeaway was that these receptors play a major 147 00:09:42,920 --> 00:09:46,080 Speaker 2: role in the motivation to exercise. That's why some people 148 00:09:46,240 --> 00:09:50,320 Speaker 2: really love it, some people don't. This is obviously a 149 00:09:50,360 --> 00:09:52,920 Speaker 2: mouse study, but it does connect to this bigger idea 150 00:09:52,920 --> 00:09:56,880 Speaker 2: that's been building in humans too. Some people naturally just 151 00:09:56,920 --> 00:10:01,360 Speaker 2: do not find exercise as rewarding. Some people naturally could 152 00:10:01,440 --> 00:10:04,120 Speaker 2: run one hundred miles and never get that high. The 153 00:10:04,240 --> 00:10:05,880 Speaker 2: question that comes from that is like, is it just 154 00:10:05,920 --> 00:10:09,960 Speaker 2: their DNA? The answer is a bit more complicated. I 155 00:10:10,000 --> 00:10:12,400 Speaker 2: think the best way to picture it is this loop 156 00:10:12,520 --> 00:10:19,480 Speaker 2: whereby exercise actually increases endocannabinoids. Endocannabinoids can make exercise feel 157 00:10:19,520 --> 00:10:22,240 Speaker 2: more rewarding, which makes you more likely to do it again, 158 00:10:22,360 --> 00:10:26,280 Speaker 2: which then increases the level and increases how basically receptive 159 00:10:26,480 --> 00:10:31,000 Speaker 2: our receptors are to this chemical. This also is influenced 160 00:10:31,000 --> 00:10:32,880 Speaker 2: by environments. So if you grew up in a family 161 00:10:33,480 --> 00:10:37,160 Speaker 2: where nobody really ever exercised, or exercise for you is 162 00:10:37,160 --> 00:10:43,240 Speaker 2: always associated with discomfort, a social discomfort, and emotional discomfort, bullying, whatever, 163 00:10:43,440 --> 00:10:45,760 Speaker 2: whatever number of these chemicals you have in your brain, 164 00:10:46,160 --> 00:10:48,080 Speaker 2: it is always going to be harder to find motivation 165 00:10:48,480 --> 00:10:53,240 Speaker 2: because the negative reinforcement of this poor past experience will 166 00:10:53,320 --> 00:10:58,760 Speaker 2: often continuously outweigh the positive reinforcement of these counterabinoids. Let's 167 00:10:58,760 --> 00:11:02,000 Speaker 2: move on from this biological life explanation. Let's talk about 168 00:11:02,040 --> 00:11:07,199 Speaker 2: why exercise is so powerful from a sematic and emotional perspective. 169 00:11:07,320 --> 00:11:10,959 Speaker 2: Because I don't know about you. I don't exercise for 170 00:11:11,000 --> 00:11:15,640 Speaker 2: the physicality of it. I don't exercise because of looks. 171 00:11:15,920 --> 00:11:19,080 Speaker 2: I really exercise because I'm a very stressed individual, and 172 00:11:19,160 --> 00:11:21,280 Speaker 2: exercise is one of the only coping strategies I have 173 00:11:21,360 --> 00:11:23,800 Speaker 2: found that is not self destructive, and I feel like 174 00:11:24,320 --> 00:11:27,800 Speaker 2: I have tried a few others. This is because exercise 175 00:11:27,880 --> 00:11:31,080 Speaker 2: is a form of sematic release. Basically, it is a 176 00:11:31,120 --> 00:11:34,880 Speaker 2: way for our body to physically process emotions through sensation 177 00:11:35,040 --> 00:11:40,840 Speaker 2: and movement. A lot of trauma emotion is obviously psychological, 178 00:11:41,160 --> 00:11:44,760 Speaker 2: so it's also deeply physical sits it is stored in 179 00:11:44,800 --> 00:11:47,160 Speaker 2: your body. If you have ever read The Body Keeps 180 00:11:47,160 --> 00:11:50,680 Speaker 2: the Score, you will know this. But trauma leaves its 181 00:11:50,760 --> 00:11:53,560 Speaker 2: mark in so many ways, in the form of a 182 00:11:53,920 --> 00:11:57,200 Speaker 2: hyperactive nervous system in the form of a constant sense 183 00:11:57,240 --> 00:12:00,720 Speaker 2: of danger that can wreck havoc on your or modal 184 00:12:01,320 --> 00:12:07,600 Speaker 2: stress levels. Immune system. To work through stress and emotional trauma, 185 00:12:07,840 --> 00:12:10,760 Speaker 2: at some point, we have to deal with this physical side, 186 00:12:10,840 --> 00:12:14,520 Speaker 2: and we have to feel safe enough to inhabit our 187 00:12:14,559 --> 00:12:18,320 Speaker 2: bodies and safe enough for our bodies to return to homeostasis. 188 00:12:18,679 --> 00:12:22,800 Speaker 2: When we move, the movement gives those I guess tens 189 00:12:22,920 --> 00:12:25,800 Speaker 2: or stock energy somewhere to go. You know, for example, 190 00:12:25,800 --> 00:12:30,240 Speaker 2: when you increase respiration and circulation through a run, this 191 00:12:30,280 --> 00:12:35,600 Speaker 2: can shift your autonomic nervous system back on from fight 192 00:12:35,720 --> 00:12:39,599 Speaker 2: and flight to a balanced response to rest and digest. 193 00:12:40,000 --> 00:12:45,040 Speaker 2: When we exercise, we also convert that weird, vague, floating 194 00:12:45,080 --> 00:12:50,480 Speaker 2: anxiety that comes from stress into a specific bodily sensation. 195 00:12:51,240 --> 00:12:54,400 Speaker 2: We begin to find it manageable. It also indicates to 196 00:12:54,440 --> 00:12:59,360 Speaker 2: your brain, hey, like we encountered physical stress and we survived. 197 00:13:00,360 --> 00:13:03,920 Speaker 2: Maybe when we encounter emotional stress that feels like physical 198 00:13:03,960 --> 00:13:07,280 Speaker 2: stress in the future will be psychologically resilient enough for 199 00:13:07,320 --> 00:13:10,040 Speaker 2: that as well. This is actually this has a name 200 00:13:10,120 --> 00:13:15,199 Speaker 2: in psychology. It's called stress inoculation theory. Essentially, exposing yourself 201 00:13:15,240 --> 00:13:21,840 Speaker 2: to manageable voluntary stress like running. Like exercise, it puts 202 00:13:21,880 --> 00:13:26,559 Speaker 2: your body under a state of strain that then prepares 203 00:13:26,640 --> 00:13:30,600 Speaker 2: it and allows it to practice coping mechanisms for when 204 00:13:30,600 --> 00:13:34,120 Speaker 2: it's under stress and strain in the future in an 205 00:13:34,200 --> 00:13:40,840 Speaker 2: involuntary way. Finally, this is one of my favorite concepts ever. 206 00:13:41,800 --> 00:13:47,880 Speaker 2: The reason exercise and specifically forward movement like walking, running, riding, hiking, 207 00:13:48,559 --> 00:13:51,240 Speaker 2: horse riding, even the reason those are so good for 208 00:13:51,280 --> 00:13:56,040 Speaker 2: you emotionally is because of the power of optic flow. Basically, 209 00:13:57,160 --> 00:14:01,840 Speaker 2: your like Hotgirl walk is a form of therapy because 210 00:14:02,400 --> 00:14:06,360 Speaker 2: your eyes make constant lateral movements to track your environment. 211 00:14:06,880 --> 00:14:11,960 Speaker 2: This optic flow calms the brain's threat processing system and centers. 212 00:14:12,360 --> 00:14:15,679 Speaker 2: It shifts you into a more relaxed emotional state that 213 00:14:15,760 --> 00:14:19,000 Speaker 2: can change your thought patterns for the better. Literally, if 214 00:14:19,040 --> 00:14:22,960 Speaker 2: you have heard of edmr therapy, the creator of that 215 00:14:23,080 --> 00:14:27,520 Speaker 2: therapy doctor Francine Shapiro. She conceived of that theory that 216 00:14:27,600 --> 00:14:30,160 Speaker 2: is one of the most prominent intrama therapy these days. 217 00:14:30,480 --> 00:14:33,720 Speaker 2: On a walk, she realized that when she was walking, 218 00:14:33,720 --> 00:14:36,600 Speaker 2: those movements that her eyes were doing was reducing her 219 00:14:36,640 --> 00:14:40,880 Speaker 2: stress levels. That is why for some people when they exercise, 220 00:14:40,960 --> 00:14:42,880 Speaker 2: when they walk, when they hike, when they run, that 221 00:14:43,000 --> 00:14:45,920 Speaker 2: is the only time their brain is still. It's the 222 00:14:45,960 --> 00:14:51,080 Speaker 2: only time they don't overthink beyond all this psychologically as well. 223 00:14:52,160 --> 00:14:56,040 Speaker 2: I really just think that exercise helps us rewire our 224 00:14:56,120 --> 00:15:01,320 Speaker 2: mind and change our cognitive frameworks because it gives us 225 00:15:01,320 --> 00:15:04,120 Speaker 2: benchmarks to strive for. Because of the structure of it. 226 00:15:04,720 --> 00:15:07,160 Speaker 2: You know, how fast can I run, well, especially if 227 00:15:07,200 --> 00:15:09,760 Speaker 2: you're focused on improvement, right, how fast can I run? 228 00:15:10,000 --> 00:15:12,240 Speaker 2: How much further can I run? How much heavier can 229 00:15:12,280 --> 00:15:14,680 Speaker 2: I lift? How many more reps can I do? How 230 00:15:14,680 --> 00:15:17,240 Speaker 2: can I improve my form? How many more inches can 231 00:15:17,280 --> 00:15:21,320 Speaker 2: I get? Benchmarks like that that are so obvious and 232 00:15:21,360 --> 00:15:25,040 Speaker 2: available in exercise and sport are incredibly stabilizing for the 233 00:15:25,080 --> 00:15:29,240 Speaker 2: human mind because they make progress visible. They give us, 234 00:15:29,720 --> 00:15:31,800 Speaker 2: they give us a sense of control. I really think 235 00:15:31,840 --> 00:15:34,320 Speaker 2: that's what it is like. If we look and we 236 00:15:34,360 --> 00:15:37,560 Speaker 2: think about the stress we experience in everyday life. A 237 00:15:37,600 --> 00:15:41,480 Speaker 2: lot of it is external pressure that feels completely outside 238 00:15:41,480 --> 00:15:43,400 Speaker 2: of us, and we have no say in it. You know, 239 00:15:43,440 --> 00:15:45,600 Speaker 2: we have no say if somebody at work hates us. 240 00:15:45,880 --> 00:15:47,560 Speaker 2: We have no say. If we're having a fight with 241 00:15:47,600 --> 00:15:50,240 Speaker 2: our friend, we have no say. If I don't know 242 00:15:50,520 --> 00:15:53,960 Speaker 2: we got scammed or we missed our bus. Some of 243 00:15:53,960 --> 00:15:55,680 Speaker 2: those things we have saying, But a lot of like 244 00:15:56,080 --> 00:15:58,840 Speaker 2: the more general stress of living in big cities or 245 00:15:59,200 --> 00:16:01,040 Speaker 2: being in your twenty like it just kind of all 246 00:16:01,080 --> 00:16:06,280 Speaker 2: gets thrown at us. Exercise creates controllable benchmarks that we 247 00:16:06,320 --> 00:16:11,720 Speaker 2: can work towards systematically. You cannot discount this mental structure. 248 00:16:12,880 --> 00:16:16,560 Speaker 2: Study after study, including a very famous one in twenty 249 00:16:16,640 --> 00:16:19,160 Speaker 2: eighteen from the University of Exeter and the University of 250 00:16:19,160 --> 00:16:24,240 Speaker 2: New South Wales, shows that structure like this, the mental 251 00:16:24,240 --> 00:16:30,440 Speaker 2: structure of exercise reversus mental aging, improves emotional functioning reduces 252 00:16:30,480 --> 00:16:34,440 Speaker 2: your risk factor for dementia. Even if you hate exercise, 253 00:16:34,720 --> 00:16:37,520 Speaker 2: this is so important to know because you probably won't 254 00:16:37,560 --> 00:16:40,440 Speaker 2: hate exercise as much as you will hate losing your 255 00:16:40,480 --> 00:16:42,360 Speaker 2: memory as you get older, and this is one of 256 00:16:42,360 --> 00:16:46,280 Speaker 2: the best ways you can protect against that. Let's talk 257 00:16:46,320 --> 00:16:49,240 Speaker 2: about the final element of exercise that makes it so powerful. 258 00:16:50,640 --> 00:16:56,160 Speaker 2: It is the social psychology behind coregulation. Doing exercise by 259 00:16:56,200 --> 00:17:00,440 Speaker 2: yourself amazing doing at least one workout a week others 260 00:17:00,560 --> 00:17:03,880 Speaker 2: is spectacular. For every single element of your health that 261 00:17:03,920 --> 00:17:08,520 Speaker 2: you can think of, there is something uniquely regulating about 262 00:17:08,560 --> 00:17:12,479 Speaker 2: doing something next to somebody, not necessarily facing them, not 263 00:17:12,520 --> 00:17:17,440 Speaker 2: necessarily talking deeply, just moving alongside them, side by side. 264 00:17:17,480 --> 00:17:21,000 Speaker 2: Movement like that is one of our most primal states 265 00:17:21,000 --> 00:17:24,719 Speaker 2: of being. It's one of the most rewarding sensations. It 266 00:17:24,800 --> 00:17:28,520 Speaker 2: unlocks this deep ancient peace in you because that is 267 00:17:28,560 --> 00:17:32,680 Speaker 2: how we were meant to move across plains, across mountains 268 00:17:32,680 --> 00:17:36,719 Speaker 2: with other people naturally as a pack, side by side, 269 00:17:36,760 --> 00:17:39,960 Speaker 2: for thousands of years, thousands of years before we got here. 270 00:17:40,280 --> 00:17:43,119 Speaker 2: That is hardwired into your DNA for that to be 271 00:17:43,160 --> 00:17:48,320 Speaker 2: a relaxing, mood stabilizing sensation that you are with the herd, 272 00:17:48,640 --> 00:17:52,760 Speaker 2: you are protected, you are moving forward. In fact, research 273 00:17:52,920 --> 00:17:57,159 Speaker 2: on this, what they call physical synchrony, shows that it 274 00:17:57,200 --> 00:18:03,040 Speaker 2: increases bonding, it increases affiliation. Interestingly, it can even shift 275 00:18:03,280 --> 00:18:09,640 Speaker 2: and downgrade pain tolerance. Literally, your run club is reducing 276 00:18:09,640 --> 00:18:13,119 Speaker 2: your perception of pain. The best example of this published 277 00:18:13,960 --> 00:18:17,280 Speaker 2: in the research was a journal from a couple of 278 00:18:17,359 --> 00:18:20,960 Speaker 2: years ago on group dancing, and it showed that, yeah, 279 00:18:21,040 --> 00:18:23,439 Speaker 2: dancing is great, but when you dance with other people, 280 00:18:23,760 --> 00:18:27,720 Speaker 2: it improves emotional coping. People felt better able to handle 281 00:18:28,160 --> 00:18:31,800 Speaker 2: hard situations when they got out and danced when they 282 00:18:31,800 --> 00:18:34,680 Speaker 2: were dancing with other people in a group setting, even 283 00:18:34,720 --> 00:18:37,840 Speaker 2: at the club in the old person's home. Like that 284 00:18:37,880 --> 00:18:41,600 Speaker 2: movement is ancient, is an ancient ritual. Physical movement is 285 00:18:41,600 --> 00:18:45,200 Speaker 2: a spiritual ritual in this sense that unlocks a core 286 00:18:45,960 --> 00:18:47,960 Speaker 2: I think, a core need in us that not many 287 00:18:48,000 --> 00:18:51,439 Speaker 2: activities in the modern day will naturally do. That is 288 00:18:51,480 --> 00:18:54,199 Speaker 2: really our first takeaway from the psychology of exercise. It's 289 00:18:54,240 --> 00:18:56,960 Speaker 2: not just good for you because of endorphins. Therefore, it 290 00:18:57,000 --> 00:18:59,919 Speaker 2: doesn't only benefit you if you're pushing yourself to the 291 00:19:00,040 --> 00:19:03,840 Speaker 2: physical limit every time. There are so many other reasons 292 00:19:03,840 --> 00:19:08,719 Speaker 2: why even just walking yoga, low impact exercise is just 293 00:19:08,840 --> 00:19:13,600 Speaker 2: as vital and helpful because of somatic release, because of coregulation, 294 00:19:14,040 --> 00:19:18,000 Speaker 2: because of physical synchrony. Okay, let's take a short break 295 00:19:18,000 --> 00:19:23,639 Speaker 2: here before we get into discussing how exercise changes our brains, 296 00:19:24,240 --> 00:19:28,760 Speaker 2: whether it is or could ever be a replacement for antidepressants, 297 00:19:28,800 --> 00:19:32,280 Speaker 2: as some suggest, some of those more controversial sides to 298 00:19:32,359 --> 00:19:35,600 Speaker 2: this topic we're going to get into after the short break. 299 00:19:36,119 --> 00:19:45,120 Speaker 2: Stay with us. Regular exercise will literally change the physical 300 00:19:45,119 --> 00:19:47,760 Speaker 2: structure of your brain. That is a claim a lot 301 00:19:47,760 --> 00:19:51,679 Speaker 2: of people make. Let's explore it together. There is no 302 00:19:51,720 --> 00:19:54,760 Speaker 2: doubt really that exercise will physically change your brain. But 303 00:19:54,800 --> 00:19:57,720 Speaker 2: it's not it's not going to create like new lobes 304 00:19:57,840 --> 00:20:00,440 Speaker 2: or anything. Primarily, it's going to be is what we 305 00:20:00,560 --> 00:20:06,439 Speaker 2: call brain volume. And it's also going to promote functional 306 00:20:06,520 --> 00:20:08,760 Speaker 2: changes as well. So when you hear somebody be like 307 00:20:08,760 --> 00:20:11,240 Speaker 2: it changes your brain, it's not giving a new brain. 308 00:20:11,520 --> 00:20:16,479 Speaker 2: It's changing how networks in your brain communicate. If we 309 00:20:16,520 --> 00:20:20,840 Speaker 2: look structurally. One of the most famous findings about the 310 00:20:20,880 --> 00:20:25,199 Speaker 2: neurological impact of exercise comes from this randomized trial showing 311 00:20:25,240 --> 00:20:28,879 Speaker 2: that people who did aerobic exercise tend to have increased 312 00:20:28,880 --> 00:20:32,600 Speaker 2: to hippocampal volume. So the hippocampus, basically it's involved in 313 00:20:32,840 --> 00:20:37,359 Speaker 2: learning and memory. More volume in those areas means greater 314 00:20:37,440 --> 00:20:41,720 Speaker 2: memory abilities, it means more brain reserves, more neurons, more 315 00:20:41,720 --> 00:20:45,040 Speaker 2: white matter, greater hydration from more cells being able to 316 00:20:45,080 --> 00:20:49,280 Speaker 2: hold water. That's all very important for electrical signaling, so 317 00:20:49,359 --> 00:20:52,959 Speaker 2: that change in volume influences the change in function. This 318 00:20:53,040 --> 00:20:57,320 Speaker 2: twenty eleven University of Illinois study trial. I guess actually 319 00:20:57,359 --> 00:21:00,679 Speaker 2: looked at one hundred and twenty older adults and it 320 00:21:00,720 --> 00:21:04,000 Speaker 2: asked them to engage either in regular walking starting at 321 00:21:04,200 --> 00:21:08,280 Speaker 2: ten minutes going up to forty minutes, or it asked 322 00:21:08,320 --> 00:21:11,720 Speaker 2: them just to stretch. They then did a number of before, during, 323 00:21:11,760 --> 00:21:15,960 Speaker 2: and after MRIs and what they found was that in 324 00:21:16,000 --> 00:21:20,520 Speaker 2: these older adults, the hippocampus, the part that usually really 325 00:21:20,560 --> 00:21:25,639 Speaker 2: shows a decline in age and that naturally shrinks, was 326 00:21:25,680 --> 00:21:30,160 Speaker 2: staying really strong and healthy, showing less deterioration and sometimes 327 00:21:30,160 --> 00:21:35,480 Speaker 2: an increase in volume in people who were walking regularly. 328 00:21:36,040 --> 00:21:40,280 Speaker 2: The craziest statistic from the study, the average volume increase 329 00:21:40,440 --> 00:21:45,600 Speaker 2: was two percent. That equals one to two years of 330 00:21:46,080 --> 00:21:50,400 Speaker 2: reversal of age related volume loss. Basically, they were getting 331 00:21:50,840 --> 00:21:55,959 Speaker 2: years back of their memory of their lives, of the 332 00:21:56,000 --> 00:21:59,960 Speaker 2: plasticity of their brain. And that's really important to emphasize. 333 00:22:00,400 --> 00:22:03,040 Speaker 2: I think when you do an episode about the psychology 334 00:22:03,040 --> 00:22:08,560 Speaker 2: of exercise, right, people want you to like emphasize how 335 00:22:08,600 --> 00:22:10,920 Speaker 2: intense exercise is probably great for you. And you're probably 336 00:22:10,920 --> 00:22:18,280 Speaker 2: assuming that working out vigorously would increase aerobic aerobic blood circulation, digestion, 337 00:22:18,359 --> 00:22:20,639 Speaker 2: all these things that would help with this mental longevity 338 00:22:20,640 --> 00:22:23,879 Speaker 2: and physical longevity. What these studies are showing us is 339 00:22:23,920 --> 00:22:29,840 Speaker 2: that intensity doesn't matter. All that matters is consistency. All 340 00:22:29,880 --> 00:22:32,879 Speaker 2: that matters is how much were they doing forty minutes 341 00:22:33,200 --> 00:22:36,280 Speaker 2: forty minutes a day and you are reversing, You are 342 00:22:36,320 --> 00:22:39,119 Speaker 2: getting years back on your life. And I think that 343 00:22:39,280 --> 00:22:41,919 Speaker 2: knowledge is important for people who don't always have the 344 00:22:41,920 --> 00:22:45,160 Speaker 2: best relationship with exercise, or people who think that it 345 00:22:45,240 --> 00:22:49,720 Speaker 2: is yeah, again, intensity that's going to matter. Absolutely not. 346 00:22:50,920 --> 00:22:56,680 Speaker 2: In terms of the more functional changes, exercise also improves 347 00:22:56,720 --> 00:22:59,640 Speaker 2: basically how your different brain networks talk to each other. 348 00:23:00,160 --> 00:23:04,840 Speaker 2: Your brain has these big systems that switch on depending 349 00:23:04,880 --> 00:23:07,199 Speaker 2: on what you're doing. One network you hear a lot 350 00:23:07,240 --> 00:23:11,439 Speaker 2: about in the podcast, the default mode network, is more 351 00:23:11,560 --> 00:23:16,440 Speaker 2: active when you're daydreaming or you're stuck in self focused 352 00:23:16,480 --> 00:23:21,400 Speaker 2: thought patterns. And another network, which is the executive control network, 353 00:23:21,480 --> 00:23:25,560 Speaker 2: is more active when you're concentrating, planning, controlling your attention. 354 00:23:26,240 --> 00:23:30,320 Speaker 2: A twenty twenty five review of functional connectivity and the 355 00:23:30,359 --> 00:23:34,159 Speaker 2: relationship it has with exercise revealed that people who exercise 356 00:23:34,480 --> 00:23:40,120 Speaker 2: regularly can switch between these networks easier. Basically, it nudges 357 00:23:40,160 --> 00:23:44,119 Speaker 2: your brain to have better coping to become more flexible 358 00:23:44,240 --> 00:23:48,320 Speaker 2: and to have smoother switching, meaning you don't just stick 359 00:23:48,440 --> 00:23:51,679 Speaker 2: in one mode. We're not always either on or feeling 360 00:23:51,680 --> 00:23:55,479 Speaker 2: a little bit off or detached. Regular exercise means that 361 00:23:55,480 --> 00:23:59,720 Speaker 2: we can retune that kind of network balance to help 362 00:23:59,760 --> 00:24:04,080 Speaker 2: our brain shift gears between self focused thought and goal 363 00:24:04,200 --> 00:24:09,560 Speaker 2: directed thought more efficiently. And that's great for mental resilience. Now, 364 00:24:09,640 --> 00:24:11,399 Speaker 2: what does this all mean for our mental health? We 365 00:24:11,480 --> 00:24:13,520 Speaker 2: had to get to it. We've been circling this element 366 00:24:14,600 --> 00:24:17,920 Speaker 2: all day for this whole episode. Something that has become 367 00:24:17,960 --> 00:24:21,879 Speaker 2: a huge annoyance of mine. Is very old, and I 368 00:24:21,880 --> 00:24:27,159 Speaker 2: would say increasingly boring narrative that exercise is better than 369 00:24:27,160 --> 00:24:31,160 Speaker 2: any antidepressant. If you're depressed, put on your running shoes. 370 00:24:31,760 --> 00:24:34,560 Speaker 2: You don't need a pill, you need some new sneakers, 371 00:24:34,600 --> 00:24:36,119 Speaker 2: You need to get off the couch and go for 372 00:24:36,160 --> 00:24:39,080 Speaker 2: a run. I remember a famous TikTok about that a 373 00:24:39,119 --> 00:24:42,080 Speaker 2: couple of years ago. I don't know. I trained for 374 00:24:42,119 --> 00:24:44,280 Speaker 2: a half marathon last year. I was running like thirty 375 00:24:44,400 --> 00:24:48,200 Speaker 2: thirty five kilometers a week. I was also on antidepressants 376 00:24:48,320 --> 00:24:51,480 Speaker 2: and I was still depressed. So unless you want to 377 00:24:51,520 --> 00:24:55,160 Speaker 2: say they canceled each other out, something isn't adding up 378 00:24:55,520 --> 00:24:58,520 Speaker 2: exercise is not the holy grail. I think so many 379 00:24:58,520 --> 00:25:03,280 Speaker 2: people think it is. I think this belief has gotten 380 00:25:03,280 --> 00:25:06,840 Speaker 2: worse in recent years because of one very famous study 381 00:25:06,840 --> 00:25:09,919 Speaker 2: from twenty twenty four. This is a paper that went viral. 382 00:25:10,840 --> 00:25:15,560 Speaker 2: Academic articles so rarely go viral, and this paper essentially 383 00:25:16,359 --> 00:25:19,680 Speaker 2: looked at the results of nineteen different studies measuring the 384 00:25:19,720 --> 00:25:24,840 Speaker 2: effects of dancing on depression in older adults, and it 385 00:25:24,920 --> 00:25:29,359 Speaker 2: found that those who took part in dance interventions actually 386 00:25:29,359 --> 00:25:33,119 Speaker 2: saw a significant reduction in depression compared to those who didn't. 387 00:25:33,359 --> 00:25:37,920 Speaker 2: That's what the blanket finding was. If we think back 388 00:25:37,960 --> 00:25:40,639 Speaker 2: to the synchrony research that we talked about earlier, like 389 00:25:40,680 --> 00:25:42,919 Speaker 2: that makes a lot of sense, right, we're moving with 390 00:25:42,960 --> 00:25:46,879 Speaker 2: other people, it's this natural rhythm. But the issue is 391 00:25:46,920 --> 00:25:50,160 Speaker 2: this paper only included nineteen randomized studies. That's only five 392 00:25:50,240 --> 00:25:54,240 Speaker 2: hundred people all up in these studies. Even themselves, even 393 00:25:54,280 --> 00:25:57,720 Speaker 2: the researchers themselves said the findings of this paper were 394 00:25:58,800 --> 00:26:06,879 Speaker 2: high risk for generalization and were probably very low in 395 00:26:07,000 --> 00:26:09,159 Speaker 2: terms of validity to the fact that they could be 396 00:26:09,240 --> 00:26:11,639 Speaker 2: produced to get it and again and again. So we 397 00:26:11,760 --> 00:26:14,360 Speaker 2: have to acknowledge there are holes in this research. There 398 00:26:14,400 --> 00:26:16,240 Speaker 2: was another study that also got a lot of hype 399 00:26:16,240 --> 00:26:20,520 Speaker 2: that was very similar to this one titled Exercise for Depression. 400 00:26:21,640 --> 00:26:24,720 Speaker 2: Very to the point title. This research basically published a 401 00:26:24,800 --> 00:26:29,439 Speaker 2: fining about how exercise can improve depressive symptoms, which is true, 402 00:26:29,720 --> 00:26:31,720 Speaker 2: but a lot of people online took that out of 403 00:26:31,760 --> 00:26:34,840 Speaker 2: context and said this is proof that mentally ill people 404 00:26:34,880 --> 00:26:39,160 Speaker 2: just need to exercise more. The important caveat These findings 405 00:26:39,160 --> 00:26:44,040 Speaker 2: were compared to no treatment, not antidepressants, not therapy. Basically, 406 00:26:44,400 --> 00:26:46,520 Speaker 2: they had two groups of people. One group was a 407 00:26:47,040 --> 00:26:50,359 Speaker 2: depressed group of people who didn't do any intervention, including exercise. 408 00:26:50,840 --> 00:26:53,320 Speaker 2: One was a depressed group of people who their only 409 00:26:53,359 --> 00:26:57,160 Speaker 2: intervention was exercise. That's why they got better, That's why 410 00:26:57,200 --> 00:27:00,879 Speaker 2: they felt better. It wasn't a cure, you know. It 411 00:27:01,520 --> 00:27:04,359 Speaker 2: was this difference between doing nothing and something that's something 412 00:27:04,760 --> 00:27:07,800 Speaker 2: you know a lot of people said could have been anything. 413 00:27:09,880 --> 00:27:14,240 Speaker 2: I really do think that exercise is a very, very 414 00:27:14,320 --> 00:27:17,080 Speaker 2: valuable part of mental health treatment. I genuinely think I 415 00:27:17,119 --> 00:27:20,520 Speaker 2: would lose my mind if I did not run regularly. 416 00:27:20,560 --> 00:27:22,720 Speaker 2: And I've got so many friends who have said very 417 00:27:22,720 --> 00:27:27,320 Speaker 2: similar things. We have to be really careful with generalizations, though, 418 00:27:28,200 --> 00:27:34,399 Speaker 2: we have to be incredibly specific because the consequences of 419 00:27:34,440 --> 00:27:39,000 Speaker 2: saying dance will cure my will cure your depression. Dance 420 00:27:39,080 --> 00:27:42,800 Speaker 2: was better than any antidepressant, running was better than any 421 00:27:42,880 --> 00:27:47,240 Speaker 2: therapy treatment offered. Is supremely dangerous because there are people 422 00:27:47,280 --> 00:27:50,199 Speaker 2: out there. You know, I feel like I'm probably one 423 00:27:50,240 --> 00:27:52,040 Speaker 2: of them. You're probably we all know somebody out there 424 00:27:52,080 --> 00:27:55,680 Speaker 2: who's really doing it tough and looking for a solution. 425 00:27:56,720 --> 00:28:01,840 Speaker 2: And to say your antidepressants or whatever other methods or 426 00:28:01,880 --> 00:28:04,200 Speaker 2: interventions are getting in the way of the purity of 427 00:28:04,880 --> 00:28:07,960 Speaker 2: exercise and the purity of results you could get from 428 00:28:07,960 --> 00:28:14,760 Speaker 2: exercise is deeply dangerous and really just excludes other parts 429 00:28:15,680 --> 00:28:19,119 Speaker 2: of the truth. Okay, let's move on from this. Let's 430 00:28:19,160 --> 00:28:22,560 Speaker 2: pivot from this, should I say, let's get into the 431 00:28:22,600 --> 00:28:26,040 Speaker 2: deeper relationship between exercise and mental health. Beyond it is 432 00:28:26,080 --> 00:28:29,679 Speaker 2: a treatment for depression or anxiety. When does exercise actually 433 00:28:29,680 --> 00:28:33,520 Speaker 2: become bad for our mental health and our psychology. Here 434 00:28:33,600 --> 00:28:36,919 Speaker 2: is something you may not know about me. My sister 435 00:28:37,000 --> 00:28:40,680 Speaker 2: is actually a professional athlete. She plays football. My mum 436 00:28:40,720 --> 00:28:44,080 Speaker 2: was also a professional athlete or an elite athlete. She 437 00:28:44,160 --> 00:28:47,560 Speaker 2: was a javelin thrower. She played men's basketball back in 438 00:28:47,560 --> 00:28:50,520 Speaker 2: the day when they didn't have a women's team. I 439 00:28:50,680 --> 00:28:53,960 Speaker 2: did not get that gene. Obviously. One of my best 440 00:28:54,000 --> 00:28:59,240 Speaker 2: friends also a professional athlete. I have heard stories, horror 441 00:28:59,320 --> 00:29:05,240 Speaker 2: stories of how obsessive people will get. People doing ten 442 00:29:05,320 --> 00:29:08,200 Speaker 2: k races when they had been warned by doxes not 443 00:29:08,320 --> 00:29:12,040 Speaker 2: to do it because of heart impairments, People tearing muscles 444 00:29:12,080 --> 00:29:14,719 Speaker 2: and going back to the gym the next day. The diet, 445 00:29:15,200 --> 00:29:20,920 Speaker 2: the control, the obsession, everything, the stories they will tell you. 446 00:29:21,600 --> 00:29:24,160 Speaker 2: There is a growing amount of research on what we 447 00:29:24,160 --> 00:29:30,320 Speaker 2: could now call exercise addiction, uncontrolled excessive exercise that persists 448 00:29:30,480 --> 00:29:34,000 Speaker 2: even when it causes you harm. That behavioral pattern is 449 00:29:34,160 --> 00:29:36,680 Speaker 2: very similar to other addictions. It's a bit of controversy 450 00:29:37,000 --> 00:29:38,960 Speaker 2: as to whether we could call it an addiction, but 451 00:29:39,040 --> 00:29:42,720 Speaker 2: I think I think it is a massive reason being 452 00:29:42,960 --> 00:29:48,200 Speaker 2: it works on very similar neurological levels and biological levels. 453 00:29:48,760 --> 00:29:52,240 Speaker 2: Exercise has this amazing potential to change our mood. It 454 00:29:52,320 --> 00:29:55,680 Speaker 2: provides this rare combination of things which is immediate relief 455 00:29:55,680 --> 00:30:00,760 Speaker 2: and measurable progress, as well as social reinforcement and validation 456 00:30:01,280 --> 00:30:04,080 Speaker 2: for somebody who feels lost, for somebody who feels powerless. 457 00:30:04,680 --> 00:30:08,600 Speaker 2: You know, ecstasy, heroin might not be their drug of choice. 458 00:30:08,720 --> 00:30:11,600 Speaker 2: Exercise very easily could be because it gives you something 459 00:30:11,640 --> 00:30:14,040 Speaker 2: to focus on. If you have all these areas in 460 00:30:14,080 --> 00:30:18,720 Speaker 2: your life that feel uncontrollable relationships, work, family, money, exercise 461 00:30:18,800 --> 00:30:25,160 Speaker 2: can become the domain where control feels possible. This isn't 462 00:30:25,200 --> 00:30:29,760 Speaker 2: inherently bad, but it can become dangerous when that attempt 463 00:30:29,800 --> 00:30:34,719 Speaker 2: at gaining control becomes compulsive. A lot of exercise addiction 464 00:30:34,840 --> 00:30:38,040 Speaker 2: research that is, you know, coming out at the moment, 465 00:30:38,440 --> 00:30:42,960 Speaker 2: really highlights the overlap between exercise and body image issues, 466 00:30:43,560 --> 00:30:46,960 Speaker 2: and exercise and eating disorders, and the fact that you 467 00:30:47,080 --> 00:30:50,440 Speaker 2: lose the joy for progress. It's about management, it's about shame, 468 00:30:50,920 --> 00:30:55,040 Speaker 2: it's about self worth, it's about control. Because of this, 469 00:30:55,240 --> 00:31:00,640 Speaker 2: like exercise can become a way that somebody manages their emotions, yes, 470 00:31:01,280 --> 00:31:06,360 Speaker 2: it can also become the way that people manage their identity. 471 00:31:07,120 --> 00:31:10,880 Speaker 2: You know, you feel panicked, you feel guilty, you feel low, 472 00:31:11,200 --> 00:31:16,200 Speaker 2: you feel bad about yourself. Exercise is the emotional regulator, 473 00:31:16,920 --> 00:31:19,719 Speaker 2: and when it becomes the only method for that, it 474 00:31:19,760 --> 00:31:24,920 Speaker 2: becomes really confining because it will, like life will eventually 475 00:31:24,960 --> 00:31:29,680 Speaker 2: interrupt it. You know, when you experience illness, injury, travel, 476 00:31:29,760 --> 00:31:33,760 Speaker 2: you have caring responsibilities, school, grief burnout and you cannot 477 00:31:33,800 --> 00:31:37,720 Speaker 2: stick to the rigid schedule anymore. If your emotional stability 478 00:31:38,120 --> 00:31:42,280 Speaker 2: depends on never missing a session, you are building mental 479 00:31:42,280 --> 00:31:46,560 Speaker 2: health on a very rocky foundation. The thing is, exercise 480 00:31:46,560 --> 00:31:50,760 Speaker 2: and self esteem have this very complicated relationship. Right on 481 00:31:50,760 --> 00:31:54,920 Speaker 2: one hand, exercise can really encourage self esteem because it 482 00:31:55,000 --> 00:31:58,880 Speaker 2: improves like. It improves mastery, which we know is very 483 00:31:58,960 --> 00:32:05,440 Speaker 2: psychologically important. It improves competence, it improves agency, all things 484 00:32:05,480 --> 00:32:08,760 Speaker 2: that give us a real identity boost all things that 485 00:32:09,280 --> 00:32:12,280 Speaker 2: are very important. It also improves trust in yourself, like, look, 486 00:32:12,320 --> 00:32:14,080 Speaker 2: I can rely on myself to do this, I can 487 00:32:14,120 --> 00:32:18,520 Speaker 2: rely on myself to be strong. Research supports this. It 488 00:32:18,560 --> 00:32:24,360 Speaker 2: supports the positive link between self esteem and physical activity. However, 489 00:32:25,640 --> 00:32:31,200 Speaker 2: sometimes it goes too far and it becomes the only 490 00:32:31,280 --> 00:32:33,680 Speaker 2: thing that makes us feel good about ourselves. Not just 491 00:32:33,720 --> 00:32:36,960 Speaker 2: the only thing that makes us feel good about ourselves emotionally, 492 00:32:37,440 --> 00:32:40,080 Speaker 2: but physically, and that is when it begins to worse 493 00:32:40,120 --> 00:32:44,280 Speaker 2: and self esteem because it becomes a performance of worth. 494 00:32:44,720 --> 00:32:47,840 Speaker 2: It might feel like exercise only counts if you are 495 00:32:47,880 --> 00:32:51,160 Speaker 2: the best at something, or if you are feeling like 496 00:32:51,200 --> 00:32:53,280 Speaker 2: you need to pass out at the end, or if 497 00:32:53,320 --> 00:32:58,160 Speaker 2: you are getting certain times, hitting certain reps. Progress is 498 00:32:58,200 --> 00:33:01,400 Speaker 2: only progress if it is perfect. Another common thought that 499 00:33:01,440 --> 00:33:03,880 Speaker 2: begins to bubble up is that rest or rest days 500 00:33:04,120 --> 00:33:07,920 Speaker 2: are lazy, which, if you think about it, is you know, 501 00:33:07,960 --> 00:33:12,800 Speaker 2: a deeper topic about our relationship with slowing down. But 502 00:33:13,120 --> 00:33:17,320 Speaker 2: in these mindsets, really exercise becomes a form of conditional 503 00:33:17,360 --> 00:33:21,880 Speaker 2: self acceptance. It becomes this thing whereby you have to 504 00:33:21,920 --> 00:33:26,120 Speaker 2: earn feeling good about yourself. This self acceptance, much like 505 00:33:26,160 --> 00:33:29,280 Speaker 2: the kind of emotional regulation that comes from exercise, never 506 00:33:29,320 --> 00:33:32,840 Speaker 2: sticks around for too long because the goalpost will constantly move, 507 00:33:33,040 --> 00:33:36,000 Speaker 2: especially if it also becomes tied in with how you 508 00:33:36,080 --> 00:33:41,720 Speaker 2: see yourself physically, if it is a method of changing 509 00:33:42,440 --> 00:33:46,480 Speaker 2: physical form and society's ideal physical form is always changing, 510 00:33:47,120 --> 00:33:52,120 Speaker 2: like you are never going to be happy no matter 511 00:33:52,120 --> 00:33:55,600 Speaker 2: how much control exercise gives you, because again, the goalpost 512 00:33:55,720 --> 00:33:59,360 Speaker 2: always changes. Okay, let's move on from this a little 513 00:33:59,360 --> 00:34:02,960 Speaker 2: bit and talk about out early experiences with exercise and 514 00:34:03,000 --> 00:34:07,440 Speaker 2: how they linger, how they hurt or help our relationship 515 00:34:07,800 --> 00:34:11,960 Speaker 2: with movement. This is the thing. I'm deeply fascinated by 516 00:34:12,000 --> 00:34:15,640 Speaker 2: it because many people's relationship with exercise, for a lot 517 00:34:15,719 --> 00:34:17,799 Speaker 2: of us was formed like way before social media, at 518 00:34:17,880 --> 00:34:20,160 Speaker 2: least if like you are in your twenties mid to 519 00:34:20,239 --> 00:34:25,440 Speaker 2: late early twenties. Often we experience exercise at school or 520 00:34:25,480 --> 00:34:30,920 Speaker 2: like with family as our first experience. And literally the 521 00:34:31,000 --> 00:34:34,320 Speaker 2: split that I see in society between people who loved 522 00:34:34,320 --> 00:34:38,200 Speaker 2: PE and people who hated PE also tends to split 523 00:34:38,280 --> 00:34:44,280 Speaker 2: like how adult love of exercise versus our hatred like it? Genuinely, 524 00:34:44,320 --> 00:34:47,160 Speaker 2: so much of it comes down to this childhood experience. 525 00:34:47,640 --> 00:34:49,279 Speaker 2: And if you were sitting there being like, I've never 526 00:34:49,280 --> 00:34:51,319 Speaker 2: been able to love exercise the way that I thought 527 00:34:51,360 --> 00:34:53,480 Speaker 2: I could or the way that others could, it is 528 00:34:53,560 --> 00:34:56,280 Speaker 2: worth having a look back at those times. In twenty 529 00:34:56,320 --> 00:35:01,680 Speaker 2: twenty two, researchers from Middlesex University published a qualitative piece 530 00:35:01,680 --> 00:35:05,120 Speaker 2: of research which essentially did just this. They had like 531 00:35:05,400 --> 00:35:06,840 Speaker 2: I don't know how many participants. I think it was 532 00:35:06,840 --> 00:35:10,480 Speaker 2: like hundreds of thousands or hundreds or thousands, not hundreds 533 00:35:10,800 --> 00:35:14,480 Speaker 2: of thousands, and it basically was like, what did you 534 00:35:14,480 --> 00:35:18,480 Speaker 2: think about peer class? Were you embarrassed? Did you have fun? 535 00:35:19,600 --> 00:35:23,719 Speaker 2: Were you always picked? When you're not picked? Consistently? They 536 00:35:23,719 --> 00:35:27,960 Speaker 2: found negative memories linger into adulthood and it shaped how 537 00:35:28,000 --> 00:35:31,120 Speaker 2: people felt in exercise later on. If they would go 538 00:35:31,120 --> 00:35:34,680 Speaker 2: into a group class and they felt judged, they would 539 00:35:34,719 --> 00:35:39,680 Speaker 2: never go back. If they went to a run club 540 00:35:39,840 --> 00:35:42,480 Speaker 2: and they felt like left behind or they didn't have 541 00:35:42,520 --> 00:35:44,600 Speaker 2: the right shoes like, they would exit, they wouldn't want 542 00:35:44,600 --> 00:35:47,840 Speaker 2: to be there. And this is not surprising. What is 543 00:35:47,840 --> 00:35:51,000 Speaker 2: happening in those moments, in those moments of shame, is 544 00:35:51,040 --> 00:35:55,120 Speaker 2: that people feel judged and they feel insecure about their ability, 545 00:35:55,600 --> 00:36:00,279 Speaker 2: They feel shame about their bodies, They feel shame in 546 00:36:00,280 --> 00:36:04,839 Speaker 2: comparison to their peers. And we know that shame is 547 00:36:05,200 --> 00:36:10,360 Speaker 2: one of the most powerful motivators, especially for stopping something 548 00:36:10,440 --> 00:36:14,360 Speaker 2: and especially for feeling like this isn't this isn't for me, 549 00:36:14,440 --> 00:36:16,040 Speaker 2: this isn't something that I'm going to do with my life. 550 00:36:16,680 --> 00:36:19,120 Speaker 2: If you learnt that exercise, you know, equated to being 551 00:36:19,200 --> 00:36:22,960 Speaker 2: embarrassed in your body, well you know, you're never going 552 00:36:23,040 --> 00:36:27,040 Speaker 2: to instinctively want to do it. You're never going to 553 00:36:27,040 --> 00:36:30,240 Speaker 2: feel like it's something that naturally kind of comes across 554 00:36:30,239 --> 00:36:32,920 Speaker 2: your plate. This is why people, a lot of people 555 00:36:32,920 --> 00:36:36,120 Speaker 2: out there can logically understand the benefits of exercise and 556 00:36:36,239 --> 00:36:39,800 Speaker 2: still dread it, still fear it, still hate the idea 557 00:36:39,840 --> 00:36:43,400 Speaker 2: of it. So this is how I think we regain 558 00:36:43,520 --> 00:36:46,799 Speaker 2: that healthy relationship to exercise. This is why it is 559 00:36:46,840 --> 00:36:50,800 Speaker 2: so important to do exercise you love. I personally think 560 00:36:51,480 --> 00:36:54,160 Speaker 2: a large part of our relationship to exercise in our 561 00:36:54,200 --> 00:36:57,719 Speaker 2: teen years and our early like very early twenties, is 562 00:36:57,880 --> 00:37:02,279 Speaker 2: exercise is self punishment. Most of us have not yet 563 00:37:02,320 --> 00:37:05,600 Speaker 2: formed this idea that movement is freedom or movement is privileged. 564 00:37:06,280 --> 00:37:09,360 Speaker 2: Often what we do is we exercise in the way 565 00:37:09,640 --> 00:37:12,280 Speaker 2: that we think is going to mold our body into 566 00:37:12,320 --> 00:37:16,000 Speaker 2: the thing that is trending at the time. You really 567 00:37:17,040 --> 00:37:21,480 Speaker 2: have to find autonomy and delight if you want to 568 00:37:21,560 --> 00:37:23,520 Speaker 2: be good at exercise, if you want to feel good 569 00:37:23,560 --> 00:37:27,000 Speaker 2: about exercise, if you want to get those psychological benefits, 570 00:37:27,520 --> 00:37:31,400 Speaker 2: because there's evidence that pushing yourself to an extreme level 571 00:37:31,960 --> 00:37:35,920 Speaker 2: time after time, pushing yourself to do things your body 572 00:37:36,560 --> 00:37:39,640 Speaker 2: doesn't want to do and doesn't feel capable of before 573 00:37:39,680 --> 00:37:45,400 Speaker 2: it is ready, like genuinely, can sometimes reverse some of 574 00:37:45,400 --> 00:37:49,680 Speaker 2: the positive impacts of exercise. There is an initial boost 575 00:37:49,960 --> 00:37:51,320 Speaker 2: of being like, wow, look at me, I can do 576 00:37:51,400 --> 00:37:55,640 Speaker 2: hard things. There is the initial circulatory boost, the initial 577 00:37:55,760 --> 00:38:01,040 Speaker 2: respiratory boost, the initial physical boost. But if you perform 578 00:38:01,160 --> 00:38:06,440 Speaker 2: any behavior exercise included out of hatred, the psychological benefit 579 00:38:06,480 --> 00:38:09,200 Speaker 2: of it and the emotional benefit of it is always 580 00:38:09,320 --> 00:38:12,120 Speaker 2: going to be underscored by that shame, and is always 581 00:38:12,120 --> 00:38:14,640 Speaker 2: going to be underscored by that pain. If you do 582 00:38:14,719 --> 00:38:18,799 Speaker 2: exercise that you enjoy, even if it is not as strenuous, 583 00:38:19,080 --> 00:38:21,400 Speaker 2: you are more likely to keep going with it. You 584 00:38:21,440 --> 00:38:24,520 Speaker 2: are more likely to set those benchmarks. You are more 585 00:38:24,640 --> 00:38:28,759 Speaker 2: likely to avoid all or nothing thinking and the all 586 00:38:28,880 --> 00:38:31,480 Speaker 2: or nothing spiral that sends you into a period of 587 00:38:31,560 --> 00:38:40,799 Speaker 2: exercise abstinence. A great way to decipher what exercise might 588 00:38:40,840 --> 00:38:45,239 Speaker 2: be your exercise is to think about why you're doing 589 00:38:45,280 --> 00:38:48,160 Speaker 2: it and why you enjoy it. Maybe you like walking 590 00:38:48,160 --> 00:38:50,279 Speaker 2: because you listen to a podcast while you're doing it. 591 00:38:50,320 --> 00:38:53,239 Speaker 2: Maybe you like dancing because it feels expressive. Maybe you 592 00:38:53,360 --> 00:38:55,560 Speaker 2: like swimming because it's the only time you can focus. 593 00:38:55,640 --> 00:38:58,920 Speaker 2: Maybe you like strength training because it makes you feel strong. 594 00:39:00,160 --> 00:39:02,920 Speaker 2: If you genuinely are doing an exercise and you are 595 00:39:02,960 --> 00:39:05,600 Speaker 2: sitting on that pilates mat, or you are sitting behind 596 00:39:05,600 --> 00:39:08,880 Speaker 2: that bar belt, and the entire time you're like this sucks, 597 00:39:09,960 --> 00:39:13,239 Speaker 2: find another exercise. Like there is a million classes. The 598 00:39:13,280 --> 00:39:15,279 Speaker 2: amount of videos I see of people doing the most 599 00:39:15,400 --> 00:39:21,320 Speaker 2: ridiculously funny I will admit but kind of like seemingly 600 00:39:21,480 --> 00:39:25,760 Speaker 2: very fun exercises. It's astounding there is something for everybody. 601 00:39:25,760 --> 00:39:27,560 Speaker 2: I literally saw. You know what I've been seeing a 602 00:39:27,600 --> 00:39:30,440 Speaker 2: lot is those people with those moon boots that have 603 00:39:30,560 --> 00:39:34,759 Speaker 2: like trampolines on the bottom, people doing like trapeze exercise. 604 00:39:35,200 --> 00:39:37,000 Speaker 2: You know what class I do at the moment that 605 00:39:37,080 --> 00:39:44,000 Speaker 2: I freaking love is like pilates in a sauna. Fitness. 606 00:39:44,160 --> 00:39:46,840 Speaker 2: Health and fitness, health and wellness is a billion dollar, 607 00:39:47,160 --> 00:39:49,880 Speaker 2: maybe even at this point, trillion dollar money making machine. 608 00:39:50,440 --> 00:39:53,359 Speaker 2: You can find. I promise and exercise you enjoy more 609 00:39:53,560 --> 00:39:57,719 Speaker 2: than running, or you enjoy more than I don't know, 610 00:39:58,520 --> 00:40:00,560 Speaker 2: I don't want to say like specific works wuts, but 611 00:40:00,840 --> 00:40:05,080 Speaker 2: more than like weight workouts or like high hit rep workouts. 612 00:40:06,440 --> 00:40:08,160 Speaker 2: I also think we need to get out of this 613 00:40:08,239 --> 00:40:11,200 Speaker 2: mindset that if you're not amazing at something, if you're 614 00:40:11,200 --> 00:40:15,480 Speaker 2: not dying at the gym every day every weekend, like 615 00:40:16,280 --> 00:40:19,279 Speaker 2: you're lazy. What causes us to believe that? What's the 616 00:40:19,360 --> 00:40:22,400 Speaker 2: danger of that? I know a lot of times where 617 00:40:22,800 --> 00:40:25,560 Speaker 2: you know, we're held back by this thought of like, well, 618 00:40:26,080 --> 00:40:28,880 Speaker 2: if I'm not doing this very well, like is my 619 00:40:28,960 --> 00:40:31,799 Speaker 2: body feeling it? Or if I'm not doing it how 620 00:40:31,800 --> 00:40:34,520 Speaker 2: everybody else is doing it, Is it even worth it? 621 00:40:34,640 --> 00:40:38,160 Speaker 2: Or am I embarrassing myself by showing up in this 622 00:40:38,360 --> 00:40:41,440 Speaker 2: environment where I know I'm the one who knows the least. 623 00:40:42,040 --> 00:40:51,520 Speaker 2: This comes down to everything, the impact of comparison, social media, childhood, shame, perfectionism, 624 00:40:51,640 --> 00:40:56,160 Speaker 2: all or nothing thinking. I need you to realize that 625 00:40:56,320 --> 00:41:02,839 Speaker 2: nobody cares, nobody cares, and your body is for you. 626 00:41:03,440 --> 00:41:05,920 Speaker 2: And if you find enjoyment through movement, even if it's 627 00:41:05,960 --> 00:41:08,560 Speaker 2: the wrong kind of movement, even if people don't think 628 00:41:08,560 --> 00:41:10,840 Speaker 2: you're doing it right, even if you're not doing it 629 00:41:10,880 --> 00:41:14,200 Speaker 2: to the level that everybody else is doing it, does 630 00:41:14,239 --> 00:41:16,440 Speaker 2: not matter. Your enjoyment and the fact that you are 631 00:41:16,480 --> 00:41:21,200 Speaker 2: doing it is the only thing that does. Going slow, 632 00:41:21,320 --> 00:41:23,440 Speaker 2: especially if you don't exercise regularly or if you're getting 633 00:41:23,480 --> 00:41:26,239 Speaker 2: back into it, is the best way to go far. 634 00:41:26,800 --> 00:41:29,480 Speaker 2: There was a study from the Lancet found that just 635 00:41:29,719 --> 00:41:33,880 Speaker 2: five extra minutes of exercise and thirty minutes less sitting 636 00:41:33,880 --> 00:41:38,480 Speaker 2: time each day will help you live longer. Brisk walks 637 00:41:38,920 --> 00:41:42,680 Speaker 2: five minutes a day. That was a reduction I think 638 00:41:42,760 --> 00:41:46,839 Speaker 2: in ten percent of premature deaths across one hundred and 639 00:41:46,840 --> 00:41:50,000 Speaker 2: thirty five thousand people that is huge, and it just 640 00:41:50,080 --> 00:41:53,440 Speaker 2: goes to show us that exercise doesn't need to be 641 00:41:53,480 --> 00:41:58,440 Speaker 2: this huge overhaul life commitment. All it requires is a 642 00:41:58,560 --> 00:42:02,400 Speaker 2: consistent commitment to your well being. To see the psychological impact, 643 00:42:02,640 --> 00:42:06,520 Speaker 2: to see the neurological impact, the emotional impact, the physical impact. 644 00:42:07,040 --> 00:42:09,360 Speaker 2: If you do not let your body guide you in 645 00:42:09,400 --> 00:42:12,560 Speaker 2: a way that is going to be sustainable and healthy. 646 00:42:12,640 --> 00:42:17,479 Speaker 2: If you exercise as a form of self punishment rather 647 00:42:17,520 --> 00:42:21,120 Speaker 2: than self respect, I actually just think that all of 648 00:42:21,160 --> 00:42:25,920 Speaker 2: those benefits are removed in an instant. You have to 649 00:42:26,000 --> 00:42:30,279 Speaker 2: find the exercise you love, the exercise you enjoy, make 650 00:42:30,280 --> 00:42:33,000 Speaker 2: it part of your routine as a form of self care. 651 00:42:33,320 --> 00:42:36,600 Speaker 2: Putting yourself in an exercise routine that you like, even 652 00:42:36,640 --> 00:42:41,920 Speaker 2: if it's not as physically demanding as one you don't personally, 653 00:42:42,120 --> 00:42:44,640 Speaker 2: I actually think that's better for you if it means 654 00:42:44,640 --> 00:42:48,280 Speaker 2: that you are going okay. This has been a long episode. 655 00:42:48,560 --> 00:42:50,239 Speaker 2: If you're listening to this episode at the gym by 656 00:42:50,280 --> 00:42:52,880 Speaker 2: the way or on a run, leave a comment. I 657 00:42:53,000 --> 00:42:55,520 Speaker 2: need to know, dm me, I need to know if 658 00:42:55,800 --> 00:42:58,880 Speaker 2: because I don't know. Kind of fourth waallely, kind of 659 00:42:58,880 --> 00:43:01,799 Speaker 2: breaking the dimension here. You're learning about what's happening in 660 00:43:01,800 --> 00:43:06,120 Speaker 2: your body whilst you're doing that activity. But to summarize again, 661 00:43:06,160 --> 00:43:09,799 Speaker 2: to summarize this episode, exercise feels good for a lot 662 00:43:09,840 --> 00:43:13,480 Speaker 2: of reasons. It is not just indorphins, we know, it's 663 00:43:13,520 --> 00:43:19,000 Speaker 2: also endo kind of anoids. It's also the pain system. 664 00:43:19,719 --> 00:43:27,760 Speaker 2: It's also sematic release, the physical representation of emotional anger, trauma, 665 00:43:28,400 --> 00:43:31,799 Speaker 2: pain that is let out through this process. It is 666 00:43:32,560 --> 00:43:37,000 Speaker 2: the tangible benchmarks that exercise allows us to set. It 667 00:43:37,080 --> 00:43:43,719 Speaker 2: is sematic synchronized movement. It is optic flow over time. Exercise, 668 00:43:44,160 --> 00:43:47,600 Speaker 2: regular exercise, consistent exercise is one of the if not 669 00:43:47,680 --> 00:43:50,200 Speaker 2: best things other than like not drinking and getting a 670 00:43:50,200 --> 00:43:52,600 Speaker 2: good night sleep, you can do for your brain. That 671 00:43:52,719 --> 00:43:56,839 Speaker 2: hippocampal volume statistic. You could literally even into old age 672 00:43:56,920 --> 00:44:01,440 Speaker 2: reverse aging by one to two years, and that's probably 673 00:44:01,560 --> 00:44:04,360 Speaker 2: more going to be greater the more you do it. 674 00:44:04,400 --> 00:44:09,040 Speaker 2: Is it better than an antidepressant. No? Is it as 675 00:44:09,040 --> 00:44:12,800 Speaker 2: good as an antidepressant, Probably not either. But it is 676 00:44:12,840 --> 00:44:17,279 Speaker 2: a very important method for managing well being. It is 677 00:44:17,320 --> 00:44:20,600 Speaker 2: never going to be a replacement because it just it 678 00:44:20,600 --> 00:44:23,040 Speaker 2: doesn't work that way. It just does. It's just not 679 00:44:23,160 --> 00:44:27,240 Speaker 2: how exercise and the yeah, the neurotransmitters and the chemicals 680 00:44:27,280 --> 00:44:30,600 Speaker 2: it releases operate in the same way as you know 681 00:44:30,640 --> 00:44:34,600 Speaker 2: a biological explanation for depression or anxiety or mental health operates. 682 00:44:35,080 --> 00:44:38,480 Speaker 2: As for the role of dancing, yeah pretty cool. One 683 00:44:38,520 --> 00:44:42,280 Speaker 2: of the most important exercises, not just like emotionally and physically, 684 00:44:42,280 --> 00:44:45,839 Speaker 2: but also like socially. So as to whether like going 685 00:44:45,880 --> 00:44:47,520 Speaker 2: to the club is a form of exercise, I think 686 00:44:47,560 --> 00:44:49,640 Speaker 2: that one's up for debate, But in terms of the 687 00:44:50,280 --> 00:44:55,239 Speaker 2: emotional and social impacts, I think it totally counts. Also 688 00:44:55,320 --> 00:44:59,560 Speaker 2: important to remember when exercise can become toxic and can 689 00:44:59,680 --> 00:45:06,600 Speaker 2: be dangerous. There is a difference between repetition and doing 690 00:45:06,640 --> 00:45:11,120 Speaker 2: exercise because you love it, and compulsion and doing exercise 691 00:45:11,160 --> 00:45:15,680 Speaker 2: because it's a coping tool. Remember, like that will just 692 00:45:16,200 --> 00:45:19,360 Speaker 2: I think having that relationship to exercise will just further 693 00:45:20,440 --> 00:45:24,480 Speaker 2: further integrate some pretty shameful beliefs about your body and 694 00:45:24,520 --> 00:45:27,799 Speaker 2: your worth and how worth and self esteem is tied 695 00:45:27,840 --> 00:45:32,080 Speaker 2: to looks and tied to your abilities. So that is 696 00:45:32,120 --> 00:45:34,640 Speaker 2: something you're dealing with. I will definitely leave some links 697 00:45:34,680 --> 00:45:37,960 Speaker 2: down below. I feel like I actually am hearing about 698 00:45:37,960 --> 00:45:42,000 Speaker 2: this so much more. Exercise addiction. Exercise is self punishment, 699 00:45:42,320 --> 00:45:44,680 Speaker 2: I think is something a lot more people have experience 700 00:45:44,880 --> 00:45:48,720 Speaker 2: with then you may think. Then you definitely may think, 701 00:45:48,800 --> 00:45:51,120 Speaker 2: but it's definitely something we can change. And if you've 702 00:45:51,120 --> 00:45:54,279 Speaker 2: had negative experiences with exercise in the past, whether that's 703 00:45:54,320 --> 00:45:58,280 Speaker 2: been because I don't know, you were bullied over it, 704 00:45:58,280 --> 00:46:01,400 Speaker 2: it was a painful experience for you, it was a 705 00:46:01,400 --> 00:46:04,239 Speaker 2: boring experience for you. Just like getting back out there 706 00:46:04,239 --> 00:46:06,920 Speaker 2: and doing a little bit finding something you love. Trying 707 00:46:06,960 --> 00:46:09,959 Speaker 2: out as many random ass like classes as you can 708 00:46:10,200 --> 00:46:13,160 Speaker 2: is like the best thing you can do. With all 709 00:46:13,200 --> 00:46:15,600 Speaker 2: that in mind, that is me done for the day. 710 00:46:16,080 --> 00:46:17,920 Speaker 2: Thank you for listening this far. If you made it 711 00:46:17,920 --> 00:46:21,040 Speaker 2: this far, leave a little comment down below and spotify 712 00:46:21,239 --> 00:46:26,319 Speaker 2: what is your favorite, perhaps most ridiculous exercise class. I 713 00:46:26,320 --> 00:46:28,640 Speaker 2: already gave you guys mind. So if you guys are 714 00:46:28,640 --> 00:46:32,040 Speaker 2: in London and you see an advertisement for a pilates 715 00:46:32,040 --> 00:46:34,759 Speaker 2: class and disauna, know that I'm probably there and you 716 00:46:34,760 --> 00:46:37,120 Speaker 2: should definitely come and join me, because it will kill you. 717 00:46:38,719 --> 00:46:40,319 Speaker 2: I will say. One of my friends did pass out 718 00:46:40,360 --> 00:46:43,279 Speaker 2: in the class the other day and I felt incredibly 719 00:46:44,760 --> 00:46:48,719 Speaker 2: terrible for bringing her in and actually the instructors did 720 00:46:48,800 --> 00:46:52,920 Speaker 2: not give a single hoot. So maybe, yeah, maybe it 721 00:46:52,960 --> 00:46:55,120 Speaker 2: would be best to avoid unless you really like to 722 00:46:55,120 --> 00:46:59,120 Speaker 2: suffer through your exercise, which sometimes, honestly, I do enjoy it, 723 00:46:59,200 --> 00:47:01,959 Speaker 2: so I know I give it, but sometimes it's fun 724 00:47:02,040 --> 00:47:04,520 Speaker 2: to like really see how far you can push yourself. 725 00:47:04,840 --> 00:47:06,920 Speaker 2: Thank you, as always to our researcher Lubie Cobertt for 726 00:47:07,000 --> 00:47:10,680 Speaker 2: her assistance and her great research skills and her help 727 00:47:10,800 --> 00:47:14,280 Speaker 2: with this episode. Make sure that if you are listening, 728 00:47:14,560 --> 00:47:18,560 Speaker 2: you give an episode on Netflix a try. You go 729 00:47:18,600 --> 00:47:20,640 Speaker 2: and watch us over there, just so you can say 730 00:47:20,640 --> 00:47:22,759 Speaker 2: that you've done it. Make sure you're following us on 731 00:47:22,800 --> 00:47:25,839 Speaker 2: Instagram as well, so you know when new episodes come out, 732 00:47:25,880 --> 00:47:27,799 Speaker 2: and you get the summaries, and you get to see 733 00:47:27,800 --> 00:47:30,360 Speaker 2: when we're doing events near you. If you want to 734 00:47:30,360 --> 00:47:32,720 Speaker 2: come and meet other listeners of the Psychology of your Twenties, 735 00:47:32,760 --> 00:47:34,440 Speaker 2: if you want to see what we're up to, that 736 00:47:34,560 --> 00:47:36,680 Speaker 2: is where you can find out all about that. We 737 00:47:36,719 --> 00:47:39,000 Speaker 2: also have a substack if that is if you prefer 738 00:47:39,080 --> 00:47:42,120 Speaker 2: reading over listening or over watching. I will leave everything 739 00:47:42,120 --> 00:47:44,640 Speaker 2: in the description, but again, thank you for listening to 740 00:47:44,640 --> 00:47:47,799 Speaker 2: this episode. I hope it enlightened you. But until next time, 741 00:47:48,000 --> 00:47:51,160 Speaker 2: be safe, be kind, be gentle with yourself. We will 742 00:47:51,160 --> 00:47:52,479 Speaker 2: talk very very soon.