1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:17,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Let's 3 00:00:17,880 --> 00:00:20,799 Speaker 1: talk about self control. Let's talk about self control, and 4 00:00:20,880 --> 00:00:25,560 Speaker 1: let's talk about this incredible marshmallow study, marshmallow tests, whatever 5 00:00:25,600 --> 00:00:29,960 Speaker 1: you want to call it. Oh my gosh, so interesting, 6 00:00:30,680 --> 00:00:34,239 Speaker 1: so interesting. But what this show is all about is 7 00:00:34,280 --> 00:00:39,400 Speaker 1: that concept of self control so important, and there's far 8 00:00:39,880 --> 00:00:48,280 Speaker 1: too many people, products, messages, books, even researchers telling you 9 00:00:48,280 --> 00:00:51,000 Speaker 1: you don't have control because you know what, that's easier, 10 00:00:52,600 --> 00:00:56,800 Speaker 1: it's easier, it's easier to say, you know what, it's 11 00:00:56,840 --> 00:01:01,360 Speaker 1: my genetics, you know what, I can't do it, and 12 00:01:01,400 --> 00:01:04,440 Speaker 1: then all bets are off, no pressure, it's not your fault. 13 00:01:05,120 --> 00:01:08,840 Speaker 1: You don't have the control. I find that so depressing 14 00:01:10,480 --> 00:01:13,319 Speaker 1: and I've never lived that way. I've always lived the 15 00:01:13,360 --> 00:01:17,560 Speaker 1: exact opposite, especially if I see anyone accomplishing something, why 16 00:01:17,600 --> 00:01:21,760 Speaker 1: can't I have that? When I would be stressed during 17 00:01:21,760 --> 00:01:24,000 Speaker 1: an iron Man swim back in the you know well 18 00:01:25,160 --> 00:01:29,000 Speaker 1: you know uh many many races still have that stress 19 00:01:29,040 --> 00:01:31,199 Speaker 1: and it just changes over time. But what I would 20 00:01:31,200 --> 00:01:34,200 Speaker 1: think to myself is, listen, if if hundreds and hundreds 21 00:01:34,200 --> 00:01:35,959 Speaker 1: of people are right here doing the same. I can 22 00:01:35,959 --> 00:01:40,080 Speaker 1: do it too. We're gonna talk about control. It is 23 00:01:40,160 --> 00:01:43,959 Speaker 1: so important. It's so important that that's why I started 24 00:01:44,000 --> 00:01:46,399 Speaker 1: my book, The Micro Workout Plan by saying, if you 25 00:01:46,440 --> 00:01:49,800 Speaker 1: don't believe you have control, just put the book down, 26 00:01:50,080 --> 00:01:52,840 Speaker 1: get a refund. It's not the way you should probably 27 00:01:52,880 --> 00:01:56,240 Speaker 1: start a book. But it goes to science, people, It 28 00:01:56,320 --> 00:01:59,320 Speaker 1: goes to science, and it goes to this really interesting, 29 00:02:00,040 --> 00:02:04,600 Speaker 1: incredibly interesting Marshmallow study. It's way back in the nineteen sixties, 30 00:02:04,640 --> 00:02:08,520 Speaker 1: by the way. But what we're talking about here is control, 31 00:02:08,760 --> 00:02:11,760 Speaker 1: self control, and call it willpower, you can call it 32 00:02:11,919 --> 00:02:16,680 Speaker 1: self regulation, call it whatever you want. But I'm always 33 00:02:16,720 --> 00:02:21,000 Speaker 1: going to believe that I have it. And that's why 34 00:02:21,080 --> 00:02:23,760 Speaker 1: I not only started my book The Micro Workout Plan 35 00:02:23,919 --> 00:02:30,320 Speaker 1: talking about that right away, but I finished just about 36 00:02:30,360 --> 00:02:34,800 Speaker 1: every podcast here saying that we control three things, how 37 00:02:34,880 --> 00:02:36,560 Speaker 1: much we move, what we put into our mouths, and 38 00:02:36,560 --> 00:02:39,680 Speaker 1: our attitudes. And that goes to what I'm talking about today, 39 00:02:39,840 --> 00:02:44,359 Speaker 1: control and self control. Is it challenging? Sure? Life is 40 00:02:44,440 --> 00:02:48,960 Speaker 1: challenging people. Is the food industry out to make it 41 00:02:49,040 --> 00:02:55,000 Speaker 1: really difficult for you to resist temptations? Absolutely? It still 42 00:02:55,000 --> 00:02:57,440 Speaker 1: comes down to control. It still comes down to grow 43 00:02:57,520 --> 00:03:00,800 Speaker 1: in and lepton and appetite and hunger. But there's so 44 00:03:00,919 --> 00:03:06,560 Speaker 1: many articles and there's so many PhD level researchers who 45 00:03:06,600 --> 00:03:10,040 Speaker 1: I see on a daily basis saying it's not about 46 00:03:10,080 --> 00:03:16,600 Speaker 1: self control. What really? Now, Again, as I say this 47 00:03:16,639 --> 00:03:18,760 Speaker 1: out loud, I know there are people that are gonna go, 48 00:03:19,320 --> 00:03:21,919 Speaker 1: we don't like Utah, we don't. We don't want to 49 00:03:21,960 --> 00:03:28,000 Speaker 1: hear that message. But isn't the alternative worse that you 50 00:03:28,040 --> 00:03:33,280 Speaker 1: are destined two be in pain, to not live your 51 00:03:33,280 --> 00:03:35,520 Speaker 1: best life, to not do what you want to do, 52 00:03:35,680 --> 00:03:39,160 Speaker 1: to not feel good physically as well as psychologically, and 53 00:03:39,200 --> 00:03:45,200 Speaker 1: to not accomplish your goals. That's worse. That's worse. Free 54 00:03:45,240 --> 00:03:50,560 Speaker 1: will choice. Now, I'm gonna give you the findings from 55 00:03:50,560 --> 00:03:53,880 Speaker 1: this incredible study that you can use right away, because 56 00:03:53,880 --> 00:03:55,240 Speaker 1: that's what this show is about. I'm not just gonna 57 00:03:55,400 --> 00:03:58,520 Speaker 1: tell you you have control and to tell you what 58 00:03:58,600 --> 00:04:03,800 Speaker 1: the science and the research shows you can do to 59 00:04:04,000 --> 00:04:10,800 Speaker 1: live your best life to override those challenges, because it 60 00:04:10,800 --> 00:04:13,880 Speaker 1: can be done. Quick break. When we come back, self 61 00:04:13,920 --> 00:04:27,200 Speaker 1: control and the Marshmallow test will be right back all right, 62 00:04:27,240 --> 00:04:31,320 Speaker 1: talking about self control, And basically I'm gonna talk about 63 00:04:31,400 --> 00:04:34,960 Speaker 1: what it is again, can it be taught? Can it 64 00:04:35,000 --> 00:04:39,919 Speaker 1: be learned? And why does it matter? All right, So 65 00:04:40,000 --> 00:04:43,479 Speaker 1: let's just go right to the definition self control. It 66 00:04:43,520 --> 00:04:46,760 Speaker 1: occurs when you try to change how you think, how 67 00:04:46,839 --> 00:04:50,880 Speaker 1: you feel, or how you behave. I'm gonna repeat that 68 00:04:51,000 --> 00:04:55,560 Speaker 1: several times throughout this podcast because it's so important. But 69 00:04:55,640 --> 00:05:00,160 Speaker 1: it's right there in the definition when you try to change. 70 00:05:01,800 --> 00:05:04,720 Speaker 1: If we don't have control, then we can't change. But 71 00:05:05,480 --> 00:05:08,480 Speaker 1: do you control how you think? Do you control how 72 00:05:08,520 --> 00:05:14,440 Speaker 1: you feel? And do you control how you behave? Of 73 00:05:14,480 --> 00:05:20,400 Speaker 1: course you do. Are there influences on that, yes, stress, 74 00:05:20,720 --> 00:05:28,599 Speaker 1: your environment, genetics, food industry, But we control it and 75 00:05:28,640 --> 00:05:33,040 Speaker 1: we have to realize what we control and what we don't, 76 00:05:34,279 --> 00:05:37,839 Speaker 1: and then we exert that control whenever we can to 77 00:05:37,920 --> 00:05:45,240 Speaker 1: achieve our goals. Self control regulates emotions and it helps 78 00:05:45,279 --> 00:05:54,839 Speaker 1: to regulate temptations again, thinking, feeling, behaving. Now self control behaviors. 79 00:05:54,839 --> 00:05:59,599 Speaker 1: This is essential to the discussion right now. Self control 80 00:06:00,760 --> 00:06:06,880 Speaker 1: is ultimately done to do what to maximize our long 81 00:06:07,120 --> 00:06:13,960 Speaker 1: term best interests. There in lies the rub people. Far 82 00:06:14,000 --> 00:06:16,720 Speaker 1: too often we live in the moment, Far too often 83 00:06:16,760 --> 00:06:21,120 Speaker 1: we want that quick fix. The coping strategies of food, 84 00:06:21,520 --> 00:06:25,840 Speaker 1: make us feel better, to diminish that stress through food, 85 00:06:26,440 --> 00:06:35,200 Speaker 1: through smoking. And yes, self controlled behaviors involve overriding impulses, 86 00:06:37,440 --> 00:06:42,440 Speaker 1: but they can be overwritten. All right. Let me give 87 00:06:42,480 --> 00:06:47,919 Speaker 1: you the textbook definition from psychology today, and it will 88 00:06:47,960 --> 00:06:50,919 Speaker 1: repeat some things, but this is what we're talking about 89 00:06:50,960 --> 00:06:55,800 Speaker 1: when we're talking about self control. Self control is the 90 00:06:55,839 --> 00:07:00,159 Speaker 1: ability to manage one's impulses, emotions, and behaviors. Just said that, 91 00:07:00,640 --> 00:07:03,400 Speaker 1: and again to achieve long term goals, and it is 92 00:07:03,440 --> 00:07:08,080 Speaker 1: what separates humans from the rest of the animal kingdom. 93 00:07:08,120 --> 00:07:12,520 Speaker 1: Self control is primarily rooted in the prefrontal cortex, the planning, 94 00:07:12,560 --> 00:07:15,680 Speaker 1: problem solving and decision making center of the brain, which 95 00:07:15,720 --> 00:07:22,160 Speaker 1: is significantly larger in humans than in other mammals. The 96 00:07:22,240 --> 00:07:25,800 Speaker 1: richness of nerve connections in the prefrontal cortex enables people 97 00:07:25,840 --> 00:07:31,560 Speaker 1: to plan, evaluate alternative actions, and ideally avoid doing things 98 00:07:31,680 --> 00:07:36,040 Speaker 1: that will regret later, rather than immediately respond to every 99 00:07:36,120 --> 00:07:42,600 Speaker 1: impulse as it arises. And finally, the ability to regulate 100 00:07:42,640 --> 00:07:46,880 Speaker 1: one's emotions and behavior is a key aspect of executive function, 101 00:07:47,240 --> 00:07:50,320 Speaker 1: the suite of skills that allow an individual to plan, monitor, 102 00:07:50,360 --> 00:07:53,840 Speaker 1: and attain goals. There is debate surrounding the degree here 103 00:07:53,920 --> 00:07:57,280 Speaker 1: we go to which self control is and innate individual 104 00:07:57,320 --> 00:08:03,080 Speaker 1: difference versus a learned skill. All most experts believe that 105 00:08:03,160 --> 00:08:07,160 Speaker 1: people who are disposed to lower levels of less self 106 00:08:07,200 --> 00:08:12,560 Speaker 1: control can still cultivate healthy habits and take countermeasures to 107 00:08:12,680 --> 00:08:17,040 Speaker 1: control their behavior. The great news, you can still cultivate 108 00:08:17,040 --> 00:08:20,200 Speaker 1: healthy habits and take countermeasures. We're gonna talk about those 109 00:08:20,240 --> 00:08:27,200 Speaker 1: countermeasures to control your behavior. How depressing would it be 110 00:08:28,000 --> 00:08:31,680 Speaker 1: or is it to be told you can't control your behavior, 111 00:08:35,040 --> 00:08:39,560 Speaker 1: that it's out of your control. I'm sorry, ever since 112 00:08:39,600 --> 00:08:44,880 Speaker 1: I was a kid. If someone else can do it, 113 00:08:44,960 --> 00:08:50,760 Speaker 1: so can I. All right, and we're gonna talk about 114 00:08:51,360 --> 00:08:59,559 Speaker 1: this incredible marsh mellow study. All right, Walter Michelle, the 115 00:08:59,679 --> 00:09:02,199 Speaker 1: create eater of the marshmallow tests. I'm gonna read to 116 00:09:02,200 --> 00:09:04,679 Speaker 1: you right here, give you a quick paragraph on it. 117 00:09:04,760 --> 00:09:07,480 Speaker 1: Is one of the most famous experiments in the history 118 00:09:07,480 --> 00:09:11,960 Speaker 1: of psychology, often cited as evidence of the importance of 119 00:09:12,559 --> 00:09:17,000 Speaker 1: self control. In the original test, which was administered at 120 00:09:17,040 --> 00:09:21,400 Speaker 1: the Bing Nursery School at Stanford in the nineteen sixties, 121 00:09:22,120 --> 00:09:25,840 Speaker 1: Michelle's team would present a child with a treat. Marshmallows 122 00:09:25,840 --> 00:09:27,640 Speaker 1: were just one option. By the way, they found what 123 00:09:27,679 --> 00:09:30,640 Speaker 1: the kid wanted, Right, if you don't like marshmallows is 124 00:09:30,640 --> 00:09:35,160 Speaker 1: not going to be an effective test, and they would 125 00:09:35,200 --> 00:09:37,840 Speaker 1: tell her, and with boys and girls, but tell her 126 00:09:38,240 --> 00:09:40,680 Speaker 1: that she could either eat the one treat immediately or 127 00:09:40,760 --> 00:09:43,680 Speaker 1: wait alone in the room for several minutes until the 128 00:09:43,720 --> 00:09:47,880 Speaker 1: researcher returned, at which point she could have two treats. 129 00:09:49,120 --> 00:09:51,360 Speaker 1: The promised treets were always visible, and the child knew 130 00:09:51,360 --> 00:09:53,040 Speaker 1: that all she had to do to stop the agonizing 131 00:09:53,040 --> 00:09:55,240 Speaker 1: weight was ring a bell to call the experiment or 132 00:09:55,280 --> 00:09:57,040 Speaker 1: back where she could also eat it, by the way, 133 00:09:57,720 --> 00:10:00,679 Speaker 1: although in that case she wouldn't get the second treat. 134 00:10:01,280 --> 00:10:05,400 Speaker 1: The longer child delayed gratification. Michelle found, Okay, this is 135 00:10:05,440 --> 00:10:08,960 Speaker 1: this is let me stop here, this is why it matters, 136 00:10:10,200 --> 00:10:15,480 Speaker 1: and this is incredible, and this is surprising. I don't 137 00:10:15,480 --> 00:10:17,320 Speaker 1: know if that's the right. Well, yeah, it will be 138 00:10:17,360 --> 00:10:21,280 Speaker 1: surprising too many of you. Michelle found that the longer 139 00:10:21,480 --> 00:10:24,880 Speaker 1: the kids were able to wait, the better they would 140 00:10:24,880 --> 00:10:28,760 Speaker 1: fare later in life at numerous measures of what we 141 00:10:28,840 --> 00:10:33,880 Speaker 1: now call executive functions. Right there in that definition, these 142 00:10:33,960 --> 00:10:37,400 Speaker 1: kids would perform better academically, earn more money, and be 143 00:10:37,480 --> 00:10:41,440 Speaker 1: healthier and happier. They followed these kids who were like 144 00:10:41,559 --> 00:10:43,680 Speaker 1: four and five at the time. By the way, kids, 145 00:10:44,400 --> 00:10:48,080 Speaker 1: you know, not a lot of self control, uh, you know, 146 00:10:48,720 --> 00:10:52,679 Speaker 1: less self control potentially at that age, Right, It's tough. 147 00:10:53,160 --> 00:10:56,520 Speaker 1: Bottom line is put these treats in front of them 148 00:10:56,520 --> 00:10:59,640 Speaker 1: crazy and not only perform better academically or more money, 149 00:10:59,679 --> 00:11:02,360 Speaker 1: be health and happier, they would also be more likely 150 00:11:02,440 --> 00:11:07,000 Speaker 1: to avoid a number of negative outcomes, including jail time, obesity, 151 00:11:07,040 --> 00:11:11,559 Speaker 1: and drug use. Yes, even Michelle will say these are correlations, 152 00:11:11,600 --> 00:11:20,040 Speaker 1: not causations, but good research greater than chance, greater than chance. 153 00:11:20,240 --> 00:11:24,080 Speaker 1: And guess what again, The bottom line is everything I 154 00:11:24,160 --> 00:11:28,440 Speaker 1: do in life to be better is hopefully potentially going 155 00:11:28,480 --> 00:11:32,679 Speaker 1: to help. And it would stand to reason that we 156 00:11:32,720 --> 00:11:35,800 Speaker 1: should be happy that we have greater self control, that 157 00:11:35,920 --> 00:11:39,800 Speaker 1: it's going to lead to better outcomes. Doesn't that kind 158 00:11:39,800 --> 00:11:42,719 Speaker 1: of make sense? But that's not what you You're here 159 00:11:42,720 --> 00:11:49,560 Speaker 1: in the media today from some pretty reputable people, which 160 00:11:49,600 --> 00:11:51,520 Speaker 1: which blows my mind. And you know what, it actually 161 00:11:51,520 --> 00:11:54,679 Speaker 1: gets me really angry from being honest, which I always am. 162 00:11:54,679 --> 00:11:56,720 Speaker 1: And here I go to find myself getting worked up 163 00:11:58,640 --> 00:12:00,800 Speaker 1: because they are preventing you to doing the opposite that. 164 00:12:02,080 --> 00:12:05,560 Speaker 1: But my whole life's goal. In the show, it's helping 165 00:12:05,559 --> 00:12:07,800 Speaker 1: you live your best life. If I tell you you can't. 166 00:12:07,800 --> 00:12:09,560 Speaker 1: You don't control any of this stuff. It's that up 167 00:12:09,600 --> 00:12:16,400 Speaker 1: to you. Is that helping you're hurting you long term? 168 00:12:16,440 --> 00:12:21,320 Speaker 1: It's making you feel good in the short term, and 169 00:12:21,360 --> 00:12:27,520 Speaker 1: it's really negative in the long term. And even Michelle 170 00:12:27,559 --> 00:12:30,560 Speaker 1: I have a couple of quotes directly from him. The 171 00:12:30,600 --> 00:12:33,880 Speaker 1: good news is that this cognitive and emotional skill set 172 00:12:34,000 --> 00:12:43,439 Speaker 1: is eminently teachable, particularly early in life. What's most exciting 173 00:12:43,520 --> 00:12:46,160 Speaker 1: is that no matter what our default settings might be, 174 00:12:46,800 --> 00:12:54,440 Speaker 1: we unequivocally can improve our self control. Give you a 175 00:12:54,480 --> 00:12:57,160 Speaker 1: couple more, but one more right now. The power is 176 00:12:57,200 --> 00:13:01,120 Speaker 1: not in the stimulus, but in how it is mentally 177 00:13:01,160 --> 00:13:03,480 Speaker 1: a praise. This is really interesting. This is going to 178 00:13:03,559 --> 00:13:07,360 Speaker 1: be that those takeaways, if you change how you think 179 00:13:07,360 --> 00:13:10,720 Speaker 1: about it, it's impact on what you feel and do 180 00:13:11,240 --> 00:13:14,920 Speaker 1: changes actually give you one more. So how you think 181 00:13:14,960 --> 00:13:20,080 Speaker 1: about that reward is really important. But that's in your control. 182 00:13:20,840 --> 00:13:25,320 Speaker 1: And finally, this is the most important takeaway I would 183 00:13:25,360 --> 00:13:28,240 Speaker 1: argue from this podcast and his research. If you see 184 00:13:28,280 --> 00:13:32,680 Speaker 1: more continuity between yourself now and yourself in the future, 185 00:13:33,600 --> 00:13:37,560 Speaker 1: you probably put more value on delayed rewards and less 186 00:13:37,640 --> 00:13:41,000 Speaker 1: value on im media awards, and are less impatient than 187 00:13:41,040 --> 00:13:46,560 Speaker 1: people who view their future selves as strangers. If we 188 00:13:46,600 --> 00:13:50,160 Speaker 1: feel greater continuity with who we will become, we might 189 00:13:50,280 --> 00:13:54,160 Speaker 1: also be willing to sacrifice more of our present pleasures 190 00:13:55,240 --> 00:14:00,480 Speaker 1: for the sake of that future self. Let it takes 191 00:14:00,920 --> 00:14:05,000 Speaker 1: another break, I'm gonna come back. What's so much amazing 192 00:14:05,000 --> 00:14:09,440 Speaker 1: stuff about this study, But also the researcher himself was 193 00:14:09,480 --> 00:14:13,040 Speaker 1: smoking three packs a day, and he shares how he 194 00:14:13,200 --> 00:14:18,480 Speaker 1: finally quit and he did exactly what I just read 195 00:14:18,520 --> 00:14:24,600 Speaker 1: to you. These are the actionable takeaways that I give 196 00:14:24,680 --> 00:14:28,200 Speaker 1: you from this incredible research that you can use right away. 197 00:14:29,480 --> 00:14:33,760 Speaker 1: The continuity between yourself now, the visualizing the future self. 198 00:14:34,320 --> 00:14:36,360 Speaker 1: All right, quick break. When we come back, I'm gonna 199 00:14:36,400 --> 00:14:39,720 Speaker 1: give you how Michelle himself, when he was doing this research, 200 00:14:39,800 --> 00:14:41,720 Speaker 1: was like, you know what, when it's back in the 201 00:14:41,760 --> 00:14:46,080 Speaker 1: sixties when smoking, right, I didn't have the information on 202 00:14:46,120 --> 00:14:48,520 Speaker 1: it that we do today, but he got enough of it. 203 00:14:49,600 --> 00:14:51,800 Speaker 1: How he quit three packs a day. When we come back, 204 00:14:51,960 --> 00:15:06,600 Speaker 1: be right back. Okay, we're talking about self control, talking 205 00:15:06,640 --> 00:15:10,960 Speaker 1: about the Marshmallow study, talking about Walter Michelle, and talking 206 00:15:11,000 --> 00:15:14,840 Speaker 1: about two really important things when it comes to the 207 00:15:15,280 --> 00:15:22,000 Speaker 1: actionable advice on self control, the mental appraisal of that 208 00:15:23,640 --> 00:15:28,320 Speaker 1: stimulus reward, and then the long term thinking of our 209 00:15:28,360 --> 00:15:32,520 Speaker 1: future selves. So again, Walter Michelle smoking three packs a 210 00:15:32,560 --> 00:15:35,440 Speaker 1: day back when he was doing this researcher, and let 211 00:15:35,480 --> 00:15:38,160 Speaker 1: me read you a quick quote. Intellectually, he knew that 212 00:15:38,240 --> 00:15:42,400 Speaker 1: smoking was unwise, but the dangers weren't hot. And I'm 213 00:15:42,400 --> 00:15:44,160 Speaker 1: going to talk about what he means means by that. 214 00:15:44,880 --> 00:15:48,120 Speaker 1: Until he was going through the hospital at Stanford one 215 00:15:48,200 --> 00:15:51,760 Speaker 1: day and saw a man heading into a major surgery 216 00:15:52,160 --> 00:15:54,480 Speaker 1: with his body marked in the places where they would 217 00:15:54,520 --> 00:15:58,920 Speaker 1: be doing radiation to treat his cancer. That image burned 218 00:15:58,960 --> 00:16:03,040 Speaker 1: into Michelle's consciousness strongly enough to overpower the immediate gain 219 00:16:03,480 --> 00:16:06,320 Speaker 1: of a cigarette and help him quit for good. So 220 00:16:06,400 --> 00:16:09,400 Speaker 1: he would picture when he wanted that cigarette. He would say, 221 00:16:11,080 --> 00:16:15,560 Speaker 1: himself with those picture that person and himself with those 222 00:16:15,560 --> 00:16:22,200 Speaker 1: same markings. So changing the stimulus, the appraisal of the stimulus, 223 00:16:22,680 --> 00:16:29,720 Speaker 1: and thinking of the future self, yeah, challenging, challenging, You've 224 00:16:29,720 --> 00:16:36,240 Speaker 1: got to change thought process. But that's under your control. 225 00:16:39,840 --> 00:16:44,480 Speaker 1: Your willpower depends on what will power, self control, whatever 226 00:16:44,480 --> 00:16:46,200 Speaker 1: you want to call it. That you're told that you 227 00:16:46,200 --> 00:16:50,359 Speaker 1: don't have that. It's not about willpower. Yeah, it's complicated, 228 00:16:51,200 --> 00:16:56,240 Speaker 1: but it depends on cognitive skills that can be learned 229 00:16:56,800 --> 00:17:02,600 Speaker 1: and motivation. Cognitive skills changing the stimulus, changing your appraisal 230 00:17:02,720 --> 00:17:07,480 Speaker 1: of that stimulus, and then that long term visualization approach 231 00:17:07,680 --> 00:17:14,600 Speaker 1: motivation by changing what how we represent our temptations cognitively 232 00:17:14,760 --> 00:17:18,879 Speaker 1: in our mind that we control. We can use what 233 00:17:19,080 --> 00:17:23,679 Speaker 1: Michelle called the cool system to regulate what he called 234 00:17:23,920 --> 00:17:26,480 Speaker 1: the hot system. So let me tell you about that. 235 00:17:26,640 --> 00:17:31,120 Speaker 1: And this is just again common sensical. Maybe maybe not, 236 00:17:32,880 --> 00:17:36,760 Speaker 1: but in his research, this is one of the greatest 237 00:17:36,800 --> 00:17:39,919 Speaker 1: takeaways for you to kind of take that whole Marshmallow 238 00:17:39,960 --> 00:17:43,800 Speaker 1: study and say, what do I do well? Michelle said, basically, 239 00:17:43,800 --> 00:17:46,040 Speaker 1: there are two systems in the brain and he called 240 00:17:46,040 --> 00:17:49,480 Speaker 1: them the hot and cold, hot and cool systems and 241 00:17:49,520 --> 00:17:53,080 Speaker 1: self explanatory, common sensical. The hot system he also called 242 00:17:53,119 --> 00:17:57,159 Speaker 1: the go system. What is that? Well, that's emotional, it's simple, 243 00:17:57,240 --> 00:18:00,959 Speaker 1: it's reflective, it's being in the moment people, it's happens fast. 244 00:18:01,520 --> 00:18:04,920 Speaker 1: It's basically the amygdala in your brain. That's where it's centered. 245 00:18:05,920 --> 00:18:10,919 Speaker 1: And yes, it's brought on made challenging by stress. So 246 00:18:11,000 --> 00:18:13,199 Speaker 1: you get stressed and what do you do? What do 247 00:18:13,240 --> 00:18:15,359 Speaker 1: I grab for? Do I grab for cigarettes? Do I 248 00:18:15,400 --> 00:18:18,160 Speaker 1: grab for food? And so the more stressed we are, 249 00:18:18,480 --> 00:18:24,000 Speaker 1: the more likely we are to have that hot system engage. 250 00:18:24,400 --> 00:18:27,680 Speaker 1: And that's why I talk about stress so frequently here, 251 00:18:28,160 --> 00:18:31,679 Speaker 1: and that's why I talked about how that is controllable, 252 00:18:31,960 --> 00:18:38,640 Speaker 1: how so many different ways, including exercise, but it's controllable. 253 00:18:38,640 --> 00:18:43,320 Speaker 1: But we live in the short term. We are reactionary. 254 00:18:43,600 --> 00:18:47,480 Speaker 1: And this goes to coping strategies. And what is the 255 00:18:47,520 --> 00:18:52,159 Speaker 1: cool system. Well, yes, that's the executive functioning. That's what 256 00:18:52,280 --> 00:18:59,399 Speaker 1: differentiates us from animals. It's cognitive, it's complex, it's reflective 257 00:18:59,480 --> 00:19:03,600 Speaker 1: instead of being reflexive. Right, it's slow rather than fast. 258 00:19:03,680 --> 00:19:08,440 Speaker 1: You can see the comparisons. And this is the frontal lobe, 259 00:19:08,480 --> 00:19:12,639 Speaker 1: the hippocampus of your brain rather than the amygdala. And 260 00:19:12,640 --> 00:19:17,280 Speaker 1: it's about self control. It's teachable and you can develop 261 00:19:17,320 --> 00:19:21,040 Speaker 1: it over time, no matter how old you are, no 262 00:19:21,080 --> 00:19:25,320 Speaker 1: matter what you are doing now. And again that's great news. 263 00:19:25,920 --> 00:19:29,760 Speaker 1: So you need to start thinking long term. This is 264 00:19:29,800 --> 00:19:34,840 Speaker 1: why goals are so important. This is why going on 265 00:19:35,040 --> 00:19:38,840 Speaker 1: fat diets is so problematic. You know, when I started 266 00:19:38,880 --> 00:19:41,919 Speaker 1: putting this whole show together, A huge part of it 267 00:19:41,960 --> 00:19:45,240 Speaker 1: was going to be about self control as a muscle, 268 00:19:45,920 --> 00:19:49,320 Speaker 1: and I will talk about that going forward. But is 269 00:19:49,520 --> 00:19:53,920 Speaker 1: self control like a muscle. It's a debate. Studies into 270 00:19:53,960 --> 00:19:58,000 Speaker 1: that hard to replicate. But let me just distill it 271 00:19:58,040 --> 00:20:01,840 Speaker 1: down to this. Let's let's say that it's finite. In 272 00:20:01,840 --> 00:20:04,080 Speaker 1: other words, you only have so much self control, which 273 00:20:04,080 --> 00:20:07,399 Speaker 1: stands to reason. And when you exert self control all 274 00:20:07,480 --> 00:20:11,240 Speaker 1: day long, do you think that might be one of 275 00:20:11,240 --> 00:20:13,800 Speaker 1: the reasons why later in the day is when, as 276 00:20:13,840 --> 00:20:17,520 Speaker 1: I call it, the wheels fall off, when you do 277 00:20:17,600 --> 00:20:21,840 Speaker 1: what you grab for, the treats, you grab for, the food, 278 00:20:22,160 --> 00:20:28,040 Speaker 1: you grab for that instant gratification. Because it's harder to 279 00:20:28,080 --> 00:20:30,120 Speaker 1: exert self control after you've been doing it all day. 280 00:20:30,200 --> 00:20:32,840 Speaker 1: And that can be with your kids and your job 281 00:20:33,400 --> 00:20:37,360 Speaker 1: and all of the yes, life stressors. So when you 282 00:20:37,440 --> 00:20:43,560 Speaker 1: add this ridiculously difficult stressor of a diet where you 283 00:20:43,600 --> 00:20:48,480 Speaker 1: are limiting your food just dramatically, on top of everything 284 00:20:48,480 --> 00:20:52,760 Speaker 1: else you have in your life, do you not see 285 00:20:52,800 --> 00:20:56,119 Speaker 1: where that's a problem. So if you believe that concept, 286 00:20:56,200 --> 00:21:00,359 Speaker 1: that paradigm that I do to a certain degree, that 287 00:21:00,440 --> 00:21:03,200 Speaker 1: self control is a finite resource that you can run 288 00:21:03,200 --> 00:21:05,960 Speaker 1: out of it. It's diminished over time and it needs 289 00:21:05,960 --> 00:21:11,960 Speaker 1: to be replenished like muscle like energy, And continue with 290 00:21:12,000 --> 00:21:15,800 Speaker 1: that analogy. It gets stronger over time. So we're gonna 291 00:21:15,880 --> 00:21:20,760 Speaker 1: pull it all together. You need to start slowly. You 292 00:21:20,840 --> 00:21:27,760 Speaker 1: need to build that self control through small victories. Every 293 00:21:27,760 --> 00:21:29,240 Speaker 1: time the word small comes out of my mouth, it 294 00:21:29,320 --> 00:21:33,560 Speaker 1: sounds wrong, feels wrong. That self efficacy over time that 295 00:21:33,640 --> 00:21:39,720 Speaker 1: you can cope that you do have control. And yes, 296 00:21:39,800 --> 00:21:45,679 Speaker 1: like a muscle, it gets stronger and stronger, and it 297 00:21:45,720 --> 00:21:55,000 Speaker 1: gets easier and it gets easier the short term feel good. 298 00:21:56,520 --> 00:22:02,320 Speaker 1: It's harder long term because you're never quite feeling good 299 00:22:02,359 --> 00:22:06,000 Speaker 1: and you're always struggling. That's why I say there this, 300 00:22:06,160 --> 00:22:10,440 Speaker 1: this is the greatest news of all that I do, 301 00:22:11,200 --> 00:22:14,560 Speaker 1: is that there is that tipping point where the food 302 00:22:15,040 --> 00:22:17,440 Speaker 1: and the movement and the exercise, whatever you want to 303 00:22:17,480 --> 00:22:20,719 Speaker 1: call it, becomes something you want to do and you 304 00:22:20,760 --> 00:22:24,480 Speaker 1: figure out what you can control and what you enjoy. 305 00:22:24,600 --> 00:22:28,119 Speaker 1: And yes, let's go back to the correlation that that 306 00:22:28,200 --> 00:22:36,680 Speaker 1: Marshmallow study found that people later in life perform better academically, 307 00:22:36,680 --> 00:22:40,680 Speaker 1: earn more money, We're healthier and happier and more likely 308 00:22:40,800 --> 00:22:44,399 Speaker 1: to avoid the negative outcomes. Now, I know this is 309 00:22:44,480 --> 00:22:51,560 Speaker 1: just touching on it, but that marshmallow study so interesting, 310 00:22:52,359 --> 00:22:56,280 Speaker 1: And let me just throw in one more thing. Back 311 00:22:56,320 --> 00:23:00,359 Speaker 1: to the visualization of and the reframing of that treat 312 00:23:00,960 --> 00:23:04,639 Speaker 1: that reward what the kids did, and they did this 313 00:23:04,680 --> 00:23:07,679 Speaker 1: in different ways. There was distraction and there was a 314 00:23:07,800 --> 00:23:10,800 Speaker 1: really interesting kind of tweak to the study where they 315 00:23:10,800 --> 00:23:15,119 Speaker 1: would say to the kids, you can basically they would, 316 00:23:15,640 --> 00:23:19,240 Speaker 1: you know, describe the marshmallow like oh, the soft, you know, 317 00:23:19,440 --> 00:23:24,160 Speaker 1: sugary treat, try not to eat it. They leave the room. Boom. 318 00:23:24,320 --> 00:23:26,399 Speaker 1: Kid was way more likely to eat it when it 319 00:23:26,440 --> 00:23:28,840 Speaker 1: was described in that way. When they described it like 320 00:23:28,880 --> 00:23:34,680 Speaker 1: a pillow a cloud. Reframed just how they thought about 321 00:23:34,720 --> 00:23:40,840 Speaker 1: it significantly impacted the amount of time that they delayed 322 00:23:40,840 --> 00:23:46,919 Speaker 1: the gratification. So again topic for another day, but to 323 00:23:46,960 --> 00:23:52,040 Speaker 1: get us started to get you thinking about controlling how 324 00:23:52,119 --> 00:23:56,359 Speaker 1: you perceive that reward, like Michelle did with the cigarettes. 325 00:23:56,440 --> 00:23:59,680 Speaker 1: And it goes to what so often is a topic 326 00:23:59,720 --> 00:24:01,600 Speaker 1: of this question, what is that life event? You know, 327 00:24:01,640 --> 00:24:04,359 Speaker 1: Michelle saw this this guy with these markings and cancer 328 00:24:04,359 --> 00:24:08,600 Speaker 1: and goes, oh, that's what did it for him. But 329 00:24:08,680 --> 00:24:12,840 Speaker 1: it's controllable. That's the important takeaway, and that when he 330 00:24:12,960 --> 00:24:17,480 Speaker 1: perceived the cigarettes in a different way and thought of 331 00:24:17,520 --> 00:24:24,639 Speaker 1: the long term self made all the difference in the world. 332 00:24:26,080 --> 00:24:29,760 Speaker 1: And so we want to control how we think about things, 333 00:24:30,280 --> 00:24:35,840 Speaker 1: and we want to think about the future and picture yourself. 334 00:24:36,560 --> 00:24:42,040 Speaker 1: That's why putting a picture something that motivates you, picture 335 00:24:42,080 --> 00:24:44,600 Speaker 1: of whatever that is, is it you, is it someone else, 336 00:24:45,240 --> 00:24:54,240 Speaker 1: whatever gets you personally excited and thinking long term. That's everything. 337 00:24:54,720 --> 00:24:59,320 Speaker 1: But this is great news. Sure it's challenging. Sure it's 338 00:24:59,320 --> 00:25:05,240 Speaker 1: going to take time. Yes, it involves small steps, it's 339 00:25:05,240 --> 00:25:09,040 Speaker 1: a journey, all of the things you don't hear from 340 00:25:09,119 --> 00:25:14,360 Speaker 1: quick fix fat diets, fat exercise programs. But you will 341 00:25:14,400 --> 00:25:21,760 Speaker 1: live a much richer life, longer, healthier, happier when you 342 00:25:21,840 --> 00:25:25,479 Speaker 1: say I control it and then you give yourself time 343 00:25:25,760 --> 00:25:31,480 Speaker 1: to figure it out and you try different things. All right, enough, 344 00:25:32,720 --> 00:25:36,400 Speaker 1: self control and the Marshmallow tests be talking way more 345 00:25:36,440 --> 00:25:39,000 Speaker 1: about self control is a challenge I have. You know, 346 00:25:39,000 --> 00:25:44,040 Speaker 1: what I find really challenging is keeping these podcasts short. 347 00:25:44,480 --> 00:25:45,960 Speaker 1: I always feel like I need to give you so 348 00:25:46,040 --> 00:25:48,560 Speaker 1: much more. But we'll just do additional podcasts rather than 349 00:25:49,080 --> 00:25:53,320 Speaker 1: you know, the long ones. UM reach out. Tom h 350 00:25:53,400 --> 00:25:57,720 Speaker 1: Fit is Instagram and Twitter, Fitness Disrupted dot com. You 351 00:25:57,760 --> 00:25:59,840 Speaker 1: can email me through the site. I have a bunch 352 00:25:59,880 --> 00:26:02,080 Speaker 1: of questions that I'm getting ready to put into the 353 00:26:02,200 --> 00:26:07,800 Speaker 1: next Listener Mailbag episode micro Workout Plan. As I said, 354 00:26:07,960 --> 00:26:12,200 Speaker 1: it's my newest book, and I'm kind of proud, if 355 00:26:12,240 --> 00:26:14,560 Speaker 1: I may say so, that that's how I started the book. 356 00:26:15,080 --> 00:26:17,879 Speaker 1: So I say to you everything I talk about, I 357 00:26:18,000 --> 00:26:23,119 Speaker 1: do and practice myself. But you have to believe you 358 00:26:23,200 --> 00:26:26,720 Speaker 1: have control. And that's got to get you excited. And 359 00:26:26,760 --> 00:26:31,080 Speaker 1: it's just a matter of you figuring out the food, 360 00:26:31,520 --> 00:26:36,880 Speaker 1: the movement, the motivation that works for you. And that's 361 00:26:36,920 --> 00:26:40,080 Speaker 1: why I bring you so many different guests, so many 362 00:26:40,080 --> 00:26:44,000 Speaker 1: different topics, because just like Michelle and that one guy 363 00:26:44,080 --> 00:26:49,720 Speaker 1: that you know triggered it for him, something's gonna trigger 364 00:26:49,720 --> 00:26:53,160 Speaker 1: it for you. You're gonna hear the same thing thousand 365 00:26:53,160 --> 00:26:56,040 Speaker 1: different times, but it's it's that one time where it 366 00:26:56,119 --> 00:26:59,800 Speaker 1: just resonates in a different way. Okay, But there's science 367 00:27:01,040 --> 00:27:06,639 Speaker 1: and there's control, and you should get really really excited 368 00:27:06,720 --> 00:27:10,600 Speaker 1: that it's up to you. All Right, thank you for 369 00:27:10,680 --> 00:27:15,639 Speaker 1: listening again. There are three things we control, how much 370 00:27:15,760 --> 00:27:18,119 Speaker 1: we move, what we put into our mouths and our attitudes, 371 00:27:19,119 --> 00:27:22,199 Speaker 1: and when I say attitudes, that goes through everything that 372 00:27:22,320 --> 00:27:28,280 Speaker 1: you think. I'm Tom Holland. This is Fitness Disrupted. Believe 373 00:27:28,280 --> 00:27:35,560 Speaker 1: in yourself. Fitness Disrupted is a production of I Heart Radio. 374 00:27:35,920 --> 00:27:38,600 Speaker 1: For more podcasts from my heart Radio, visit the i 375 00:27:38,720 --> 00:27:42,199 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 376 00:27:42,240 --> 00:27:43,240 Speaker 1: your favorite shows.