1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:17,720 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:17,760 --> 00:00:19,680 Speaker 1: saw a friend the other day, someone who I haven't 4 00:00:19,720 --> 00:00:23,720 Speaker 1: seen in a while, and she knows what I do 5 00:00:23,840 --> 00:00:26,400 Speaker 1: for a living. She loves to talk about the exercise 6 00:00:26,840 --> 00:00:29,320 Speaker 1: and the weight loss, and she is a very funny 7 00:00:29,800 --> 00:00:33,400 Speaker 1: and honest person. And she said, guess what I've lost weight? 8 00:00:35,040 --> 00:00:39,080 Speaker 1: Can you tell? I said yes, And she said guess 9 00:00:39,080 --> 00:00:41,360 Speaker 1: what I'm doing? And I said, let me guess interim 10 00:00:41,360 --> 00:00:45,200 Speaker 1: in fasting, and she said yes, I only eat between 11 00:00:45,240 --> 00:00:50,080 Speaker 1: one pm and four pm. I thought, that's horrible, but okay, 12 00:00:50,760 --> 00:00:53,280 Speaker 1: And again, being an honest and funny person, she said, 13 00:00:53,320 --> 00:00:56,000 Speaker 1: but you should see what I eat and how much 14 00:00:56,880 --> 00:01:01,800 Speaker 1: in those three hours, which is what I've said in 15 00:01:01,800 --> 00:01:08,360 Speaker 1: the past. You can and will lose weight fasting. Of course, 16 00:01:08,400 --> 00:01:10,240 Speaker 1: you will. Going for extended periods of time and not 17 00:01:10,319 --> 00:01:13,520 Speaker 1: eating will for the vast majority of people read to 18 00:01:13,600 --> 00:01:19,360 Speaker 1: weight loss, especially when you stop eating when most people 19 00:01:19,840 --> 00:01:22,959 Speaker 1: do the most damage, which is later in the evening 20 00:01:22,959 --> 00:01:29,000 Speaker 1: and at night. But it's not just about the scale 21 00:01:29,480 --> 00:01:31,680 Speaker 1: and going for long periods of time and not eating 22 00:01:32,000 --> 00:01:38,319 Speaker 1: and then loading up on processed foods and sugar and 23 00:01:38,440 --> 00:01:44,280 Speaker 1: not healthy food. It's not the way to true health 24 00:01:44,640 --> 00:01:48,040 Speaker 1: and longevity and living your best life and feeling good 25 00:01:48,600 --> 00:01:51,960 Speaker 1: and doing something for a lifetime. There is absolutely no way, 26 00:01:52,560 --> 00:01:55,600 Speaker 1: and this person would admit it as well that she 27 00:01:55,680 --> 00:01:58,560 Speaker 1: will continue to do this. She will be onto the 28 00:01:58,600 --> 00:02:02,040 Speaker 1: next thing. And that's the point of the show. This 29 00:02:02,120 --> 00:02:07,240 Speaker 1: quick fit tip, do not focus on and don't tell 30 00:02:07,280 --> 00:02:11,000 Speaker 1: me what you're not eating or how long you're going 31 00:02:11,160 --> 00:02:16,079 Speaker 1: without eating. Tell me what you're eating, tell me what 32 00:02:16,160 --> 00:02:20,160 Speaker 1: you're eating. Now, let's just equate this to exercise. What 33 00:02:20,240 --> 00:02:23,359 Speaker 1: if you sat around when we were talking and told 34 00:02:23,400 --> 00:02:26,320 Speaker 1: me what you're not doing when it comes to exercise, Hey, Tom, 35 00:02:26,360 --> 00:02:29,200 Speaker 1: you know what I'm not running? Well? Great, what are 36 00:02:29,280 --> 00:02:34,200 Speaker 1: you doing? Because we need to raise our heart rates 37 00:02:34,280 --> 00:02:37,080 Speaker 1: and move to get those benefits. We could still be 38 00:02:37,120 --> 00:02:39,760 Speaker 1: skinny with not We can still see that number on 39 00:02:39,760 --> 00:02:42,639 Speaker 1: the scale by not taking in a lot, but we're 40 00:02:42,680 --> 00:02:46,680 Speaker 1: not getting all of those myriad benefits of exercise that 41 00:02:46,760 --> 00:02:50,040 Speaker 1: I have talked about in my hundreds of previous podcasts. 42 00:02:51,840 --> 00:02:55,519 Speaker 1: You don't get something by not doing it. You don't 43 00:02:55,560 --> 00:03:00,000 Speaker 1: get healthy from talking and avoiding exercise, and you don't 44 00:03:00,120 --> 00:03:05,680 Speaker 1: get healthy by talking about and avoiding food. Now, of 45 00:03:05,760 --> 00:03:10,280 Speaker 1: course not eating a lot of highly processed foods is 46 00:03:10,320 --> 00:03:14,919 Speaker 1: the way to go, but you still need to eat 47 00:03:15,320 --> 00:03:18,080 Speaker 1: and you still need to move. So why is the 48 00:03:18,120 --> 00:03:23,560 Speaker 1: approach to food to talk about and avoid entire food 49 00:03:23,560 --> 00:03:30,400 Speaker 1: groups and entire periods of the day without eating, Because 50 00:03:30,440 --> 00:03:34,440 Speaker 1: that's how you sell books, and that's how you make 51 00:03:34,480 --> 00:03:38,839 Speaker 1: the scale move in the short term. It's about deprivation, 52 00:03:39,000 --> 00:03:44,680 Speaker 1: it's about not eating. But you know, it's pretty interesting 53 00:03:44,720 --> 00:03:48,080 Speaker 1: and should be telling about all of these fat diets 54 00:03:49,080 --> 00:03:54,240 Speaker 1: is that they all at the very end, halfway, three 55 00:03:54,280 --> 00:03:56,120 Speaker 1: quarters of the way at the end of the book. 56 00:03:58,520 --> 00:04:00,640 Speaker 1: Try to get to the same place. Cut all these 57 00:04:00,680 --> 00:04:05,640 Speaker 1: things out, stop all these and then slowly introduce then 58 00:04:05,680 --> 00:04:12,400 Speaker 1: back in. Why don't you start at the end and 59 00:04:12,440 --> 00:04:18,520 Speaker 1: focus instead on what you can eat right away rather 60 00:04:18,600 --> 00:04:24,960 Speaker 1: than that horrible pendulum the ups and downs that does 61 00:04:25,400 --> 00:04:28,599 Speaker 1: more harm than good in the long term when you 62 00:04:28,640 --> 00:04:31,919 Speaker 1: do it over and over again, and you also strip 63 00:04:31,960 --> 00:04:37,520 Speaker 1: your body of what muscle, lowering your metabolism by going 64 00:04:37,560 --> 00:04:41,560 Speaker 1: long periods of time with deprivation and not eating and 65 00:04:41,560 --> 00:04:45,640 Speaker 1: then eating less healthy food, as most people will do 66 00:04:46,520 --> 00:04:49,000 Speaker 1: going long periods of time without eating, getting super hungry. 67 00:04:49,080 --> 00:04:50,839 Speaker 1: What are you gonna grab for You're gonna grab for 68 00:04:50,839 --> 00:04:54,839 Speaker 1: that apple after fifteen hours of not eating. Most people aren't, 69 00:04:57,120 --> 00:05:00,240 Speaker 1: and that's where we end up. Okay, you do don't 70 00:05:00,240 --> 00:05:07,160 Speaker 1: get the benefits of food, the disease preventing, the cancer 71 00:05:07,279 --> 00:05:12,160 Speaker 1: preventing benefits of food again, along with myriad other benefits 72 00:05:12,320 --> 00:05:16,440 Speaker 1: by not eating them. You don't get vitamins by not 73 00:05:16,520 --> 00:05:19,599 Speaker 1: eating food. You don't get minerals by not eating food. 74 00:05:19,720 --> 00:05:23,200 Speaker 1: You don't get fiber by not eating food, and the 75 00:05:23,240 --> 00:05:25,840 Speaker 1: list goes on and on. You need to eat it 76 00:05:26,000 --> 00:05:28,839 Speaker 1: to benefit from it. You need to do the exercise 77 00:05:29,080 --> 00:05:31,880 Speaker 1: to benefit from it. You can do both or avoid 78 00:05:31,960 --> 00:05:38,480 Speaker 1: both and still be skinny, but you won't be healthy. 79 00:05:38,680 --> 00:05:41,719 Speaker 1: And the risks of certain specific cancers like colon cancer 80 00:05:41,800 --> 00:05:46,440 Speaker 1: and others come from consumption of healthy foods and what 81 00:05:46,520 --> 00:05:51,680 Speaker 1: they do inside our bodies that are healthy. So stop 82 00:05:51,720 --> 00:05:56,720 Speaker 1: focusing on what you're not eating and spend the time 83 00:05:56,880 --> 00:06:02,440 Speaker 1: and the money and your energy on finding those healthy 84 00:06:02,480 --> 00:06:08,680 Speaker 1: foods that you enjoy, and after you figure those out 85 00:06:08,839 --> 00:06:12,480 Speaker 1: that we can discuss the benefits of the occasional fasting. 86 00:06:13,760 --> 00:06:18,560 Speaker 1: But that's not what people are doing when they talk 87 00:06:18,640 --> 00:06:30,480 Speaker 1: about fasting. You need to eat to benefit from those nutrients, phytochemicals, 88 00:06:31,080 --> 00:06:35,320 Speaker 1: all the positive things that are found in food, not 89 00:06:35,600 --> 00:06:41,320 Speaker 1: from the avoidance of it. And that is great news. 90 00:06:42,040 --> 00:06:45,800 Speaker 1: We need to eat and we need to move, and 91 00:06:45,880 --> 00:06:50,880 Speaker 1: food is so plentiful now that we can purposefully starve 92 00:06:50,920 --> 00:07:00,760 Speaker 1: ourselves not okay and not necessary and how you will 93 00:07:00,800 --> 00:07:04,680 Speaker 1: live your best life? All right, So I want you 94 00:07:04,720 --> 00:07:10,920 Speaker 1: to start taking that focus when we meet. Don't tell 95 00:07:10,960 --> 00:07:13,280 Speaker 1: me what you're not eating, tell me what you are. 96 00:07:14,200 --> 00:07:17,680 Speaker 1: All right. Please rate the show if you have not 97 00:07:17,760 --> 00:07:20,640 Speaker 1: already done so, subscribe to the show if you have not. 98 00:07:22,040 --> 00:07:28,560 Speaker 1: Friday are Fit Tips. The shorter shows Monday's are going 99 00:07:28,640 --> 00:07:32,920 Speaker 1: to be interview shows going forward, and Wednesdays just me 100 00:07:33,600 --> 00:07:35,920 Speaker 1: talking about the latest science topics things like that as 101 00:07:35,960 --> 00:07:40,440 Speaker 1: well bringing you everything to what help you live your 102 00:07:40,800 --> 00:07:46,280 Speaker 1: best life? So what the shows about, what my entire 103 00:07:46,360 --> 00:07:50,800 Speaker 1: career is about, hoping you look better, feel better and 104 00:07:50,840 --> 00:07:53,600 Speaker 1: live there. If you want to reach out questions comments 105 00:07:53,680 --> 00:07:56,920 Speaker 1: tom h Fit on my Instagram and Twitter accounts tom 106 00:07:57,040 --> 00:08:00,480 Speaker 1: h Fit, you can also go to Fitness Disrupted, Doctor Calm, 107 00:08:00,480 --> 00:08:04,239 Speaker 1: email me read more about what I'm doing and have done, 108 00:08:04,360 --> 00:08:07,119 Speaker 1: and other books. My most recent book is The Micro 109 00:08:07,160 --> 00:08:09,320 Speaker 1: Workout Plan. I want to thank those of you who 110 00:08:09,360 --> 00:08:12,640 Speaker 1: have purchased it and reviewed it on Amazon, and if 111 00:08:12,680 --> 00:08:16,520 Speaker 1: you have not yet, I would greatly appreciate that. And finally, 112 00:08:17,760 --> 00:08:20,800 Speaker 1: I have Tom Holland Fitness dot Com, which is my 113 00:08:20,960 --> 00:08:24,280 Speaker 1: virtual gym that went up a few months back and 114 00:08:24,360 --> 00:08:31,160 Speaker 1: will contain all of my content going forward, videos, workouts, 115 00:08:31,480 --> 00:08:38,960 Speaker 1: advice for everything. All right, thank you for listening. I 116 00:08:39,000 --> 00:08:43,960 Speaker 1: am Tom Holland. This is Fitness Disrupted, Believe in Yourself. 117 00:08:47,520 --> 00:08:50,880 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 118 00:08:50,960 --> 00:08:53,800 Speaker 1: more podcasts from my heart Radio, visit the I heart 119 00:08:53,880 --> 00:08:57,280 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 120 00:08:57,280 --> 00:08:58,120 Speaker 1: favorite shows.