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 --> 00:00:18,680 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:18,720 --> 00:00:22,400 Speaker 1: can't believe I am three hundred. I think at three hundred, 4 00:00:22,440 --> 00:00:25,239 Speaker 1: I have to look. I haven't looked recently, but hundreds 5 00:00:25,239 --> 00:00:29,520 Speaker 1: and hundreds of of shows in to Fitness Disrupted, and 6 00:00:29,560 --> 00:00:35,200 Speaker 1: I have yet to do a specific show on alcohol. 7 00:00:35,960 --> 00:00:39,440 Speaker 1: So today, thanks to a recent study, you're going to 8 00:00:39,600 --> 00:00:42,000 Speaker 1: change that. But I still have to do the one 9 00:00:42,159 --> 00:00:45,960 Speaker 1: to get us started. You know, basically, there are several 10 00:00:46,200 --> 00:00:49,000 Speaker 1: questions that I have been asked for many many years 11 00:00:49,159 --> 00:00:55,160 Speaker 1: in regards to alcohol and exercise and diet and weight loss, 12 00:00:55,680 --> 00:00:59,520 Speaker 1: and so that may be called you know, alcohol one 13 00:00:59,560 --> 00:01:01,160 Speaker 1: oh one. I'm not sure yet, and I have a 14 00:01:01,200 --> 00:01:03,840 Speaker 1: couple of specific guests that I want to weigh in 15 00:01:04,040 --> 00:01:07,520 Speaker 1: on that pun intended. And again, you know, one of 16 00:01:07,520 --> 00:01:10,760 Speaker 1: the top questions I've received is, you know, what's the 17 00:01:10,800 --> 00:01:14,440 Speaker 1: best alcohol for weight loss? You know, when you're on 18 00:01:14,480 --> 00:01:16,800 Speaker 1: a diet and trying to lose weight, what's the best? 19 00:01:16,840 --> 00:01:19,039 Speaker 1: There we go again with that term, right, what's the best? 20 00:01:19,560 --> 00:01:22,240 Speaker 1: Have to talk about in that episode how it affects 21 00:01:22,240 --> 00:01:26,640 Speaker 1: weight loss? I mean really specific with metabolism and you 22 00:01:26,640 --> 00:01:30,720 Speaker 1: know when you drink how that basically slows down your 23 00:01:30,840 --> 00:01:33,880 Speaker 1: weight loss effort. And then finally, the connection with longevity. 24 00:01:33,920 --> 00:01:36,200 Speaker 1: I have talked about that when I talk about the 25 00:01:36,240 --> 00:01:40,480 Speaker 1: Blue zones and that you know, the research shows people 26 00:01:40,520 --> 00:01:43,840 Speaker 1: who drink tend to live longer than those who UH 27 00:01:44,200 --> 00:01:48,480 Speaker 1: estew alcohol from alcohol, and you know there are reasons 28 00:01:48,520 --> 00:01:50,520 Speaker 1: for that, and we will discuss that as well, but 29 00:01:50,760 --> 00:01:53,320 Speaker 1: just know that I have that in the on deck 30 00:01:53,360 --> 00:01:56,480 Speaker 1: circle as far as shows that are upcoming, but this 31 00:01:56,520 --> 00:02:00,880 Speaker 1: one today could not be more excited because it's it's 32 00:02:00,920 --> 00:02:04,440 Speaker 1: really specific and really interesting and I have three studies 33 00:02:04,600 --> 00:02:07,680 Speaker 1: that I'm going to go through quickly, but just to 34 00:02:07,800 --> 00:02:13,960 Speaker 1: discuss this exercise and alcohol connection, right and as us 35 00:02:14,720 --> 00:02:20,680 Speaker 1: scribbling down writing down notes for this podcast, I thought about, like, 36 00:02:20,800 --> 00:02:23,760 Speaker 1: you know, just the connection that I have seen personally 37 00:02:24,280 --> 00:02:27,840 Speaker 1: doing marathons, doing iron Man's all over the world, and 38 00:02:27,960 --> 00:02:31,280 Speaker 1: just the different athletes I have come into contact with 39 00:02:31,919 --> 00:02:34,679 Speaker 1: UH and and the connection with alcohol. You know, there's 40 00:02:34,680 --> 00:02:39,560 Speaker 1: a great quote for runners and drinkers, and it is 41 00:02:40,760 --> 00:02:42,840 Speaker 1: I think it was like a it was a specific 42 00:02:42,880 --> 00:02:44,560 Speaker 1: running club or something, but many have used it, and 43 00:02:44,600 --> 00:02:47,920 Speaker 1: it's drinkers with a running problem. Right, So instead of 44 00:02:48,000 --> 00:02:50,280 Speaker 1: you know, runners with a drinking problem, drinkers with a 45 00:02:50,360 --> 00:02:53,280 Speaker 1: running problem. Uh. You know, I have seen over the 46 00:02:53,400 --> 00:02:57,799 Speaker 1: years many of my ultra marathon friends, especially big beer drinkers. 47 00:02:57,880 --> 00:03:00,440 Speaker 1: You know, I p a s things like that at 48 00:03:00,480 --> 00:03:04,960 Speaker 1: the end of a fifty k uh lots of beer drinking. Um. 49 00:03:05,000 --> 00:03:09,160 Speaker 1: But with that, there's a huge, huge number of people 50 00:03:09,800 --> 00:03:14,840 Speaker 1: in this world of exercise and endurance sports and you know, 51 00:03:15,000 --> 00:03:18,040 Speaker 1: things like that iron Man's as well, who don't drink 52 00:03:18,040 --> 00:03:20,639 Speaker 1: at all, who have stopped drinking to the point that 53 00:03:20,720 --> 00:03:25,320 Speaker 1: they oftentimes call iron Man thet step. So lots of 54 00:03:25,360 --> 00:03:28,919 Speaker 1: people who have stopped and that kind of goes doesn't 55 00:03:28,960 --> 00:03:32,400 Speaker 1: kind of that goes exactly to the three studies going 56 00:03:32,440 --> 00:03:35,440 Speaker 1: to talk about today. So interesting with you know, the 57 00:03:35,640 --> 00:03:42,120 Speaker 1: basic chicken and egg controversy or uh yeah, with drinking 58 00:03:42,160 --> 00:03:46,000 Speaker 1: and exercise, which which comes first, right, But again, like 59 00:03:46,120 --> 00:03:50,920 Speaker 1: iron Man Germany, my second iron Man back in I 60 00:03:50,960 --> 00:03:54,560 Speaker 1: believe when we crossed the finish line, there were hot 61 00:03:54,600 --> 00:03:59,120 Speaker 1: tubs and there was beer and that was awesome, And 62 00:03:59,240 --> 00:04:02,400 Speaker 1: that goes to one of the studies too. So not 63 00:04:02,520 --> 00:04:09,400 Speaker 1: only the connection of alcohol and exercise, but fitness level 64 00:04:10,360 --> 00:04:16,040 Speaker 1: and then problems. So we have three topics here and 65 00:04:16,080 --> 00:04:19,520 Speaker 1: those are the three, Right, does one lead to the other? 66 00:04:19,880 --> 00:04:25,359 Speaker 1: Or and why exercise and alcohol? Uh does fitness level 67 00:04:25,520 --> 00:04:28,640 Speaker 1: have anything to do with it? And if so, what 68 00:04:29,480 --> 00:04:35,440 Speaker 1: and then how is that potentially even related? Two having 69 00:04:35,520 --> 00:04:40,279 Speaker 1: a drinking problem? Really really interesting topics. And when we 70 00:04:40,279 --> 00:04:42,440 Speaker 1: come back from the break, first break, we will get 71 00:04:42,560 --> 00:04:45,159 Speaker 1: right into it. So three studies really interesting. I know 72 00:04:45,240 --> 00:04:48,240 Speaker 1: you're gonna love this. Exercise and alcohol the connection. We 73 00:04:48,279 --> 00:05:01,800 Speaker 1: will be right back and we are back talking about 74 00:05:02,480 --> 00:05:07,880 Speaker 1: three kind of specific topics when it comes to exercise 75 00:05:08,120 --> 00:05:12,400 Speaker 1: and alcohol. And I'm throwing in running in marathons and 76 00:05:12,520 --> 00:05:16,680 Speaker 1: iron Man's triathlons. But it goes for everything you know, weightlifting, 77 00:05:17,279 --> 00:05:21,720 Speaker 1: you know, cross fit, whatever you're doing exercises connection with that. 78 00:05:22,160 --> 00:05:24,640 Speaker 1: And the first study you have to love. You have 79 00:05:24,760 --> 00:05:27,839 Speaker 1: to love the title, absolutely love it. And this was 80 00:05:28,080 --> 00:05:33,600 Speaker 1: super recent, which I always love. August Medicine and Science 81 00:05:33,720 --> 00:05:38,680 Speaker 1: in Sports and Exercise. The title is Fit and Tipsy 82 00:05:38,920 --> 00:05:44,760 Speaker 1: the inter relationship between cardio respiratory fitness and alcohol consumption 83 00:05:45,520 --> 00:05:48,279 Speaker 1: and dependence. And let me just say this quickly, don't 84 00:05:48,279 --> 00:05:50,719 Speaker 1: want to get super deep into the science. The specifics 85 00:05:50,720 --> 00:05:53,440 Speaker 1: of it. You don't need that. But many of the studies, 86 00:05:53,440 --> 00:05:57,160 Speaker 1: when you look back, we're done on elite athletes college 87 00:05:57,200 --> 00:06:00,400 Speaker 1: age people, so there was always the question, a, you know, 88 00:06:00,440 --> 00:06:03,480 Speaker 1: when it's higher level athletes, how does that relate to 89 00:06:03,839 --> 00:06:06,640 Speaker 1: you if you're a normal quote unquote you know person, 90 00:06:06,880 --> 00:06:10,360 Speaker 1: And then college age people, you know the connection with drinking. 91 00:06:10,640 --> 00:06:12,800 Speaker 1: Let's be honest, there's a lot more drinking that goes 92 00:06:12,800 --> 00:06:15,240 Speaker 1: on in college. So that was a problem with much 93 00:06:15,240 --> 00:06:18,560 Speaker 1: of the research, or a question with it. And so 94 00:06:18,680 --> 00:06:25,159 Speaker 1: this study totally different. And that's what's exciting, uh, the 95 00:06:25,160 --> 00:06:29,719 Speaker 1: the makeup of the study itself. And also, by the way, 96 00:06:29,839 --> 00:06:32,279 Speaker 1: I'm just gonna throw in as I was researching the 97 00:06:32,360 --> 00:06:36,880 Speaker 1: topic after seeing the study, great article by Alex Hutchinson, 98 00:06:36,920 --> 00:06:39,440 Speaker 1: who I have to get on the show. An amazing 99 00:06:39,839 --> 00:06:43,560 Speaker 1: mind in this exercise and nutrition field. He writes for 100 00:06:43,640 --> 00:06:47,160 Speaker 1: Outside Magazine and a bunch of others written books, just amazing. 101 00:06:47,200 --> 00:06:51,840 Speaker 1: So his article on this study as well, I will reference. Um. 102 00:06:51,920 --> 00:06:55,560 Speaker 1: So here's the abstract of that Medicine and Science and 103 00:06:55,560 --> 00:06:59,400 Speaker 1: sports and exercise study abstract. The purpose was to examine 104 00:06:59,400 --> 00:07:03,279 Speaker 1: whether higher levels of cardio respiratory fitness are related to 105 00:07:03,800 --> 00:07:08,360 Speaker 1: increased alcohol consumption and dependence among a large sample of 106 00:07:08,400 --> 00:07:13,760 Speaker 1: adults attending a preventative medicine clinic. So again there's there's 107 00:07:13,760 --> 00:07:16,520 Speaker 1: two things going on here. So they're looking at whether 108 00:07:16,880 --> 00:07:19,119 Speaker 1: higher levels of fitness and this is VO two max 109 00:07:19,160 --> 00:07:22,040 Speaker 1: and they tested this on a treadmill whether that was 110 00:07:22,080 --> 00:07:26,240 Speaker 1: related to drinking more and then dependence, so not just 111 00:07:26,400 --> 00:07:30,760 Speaker 1: drinking more. They went that extra step to look at, well, okay, 112 00:07:30,840 --> 00:07:35,080 Speaker 1: if if there is a connection between fitness level and 113 00:07:35,280 --> 00:07:40,920 Speaker 1: alcohol consumption, then is there also a dependence a problem connection? Uh. 114 00:07:41,000 --> 00:07:45,240 Speaker 1: The methods so really really interesting group. It was a 115 00:07:45,240 --> 00:07:49,840 Speaker 1: cross sectional study of thirty eight thousand apparently healthy patients 116 00:07:50,200 --> 00:07:54,520 Speaker 1: aged eighty six who visited the Cooper Clinic, famous clinic 117 00:07:54,560 --> 00:07:59,880 Speaker 1: in Dallas, Texas for preventative medical exams from two nine, 118 00:08:00,280 --> 00:08:04,320 Speaker 1: so huge sample, you know, many years uh, and enrolled 119 00:08:04,360 --> 00:08:08,800 Speaker 1: in the Cooper Center longitudinal Study, so long study, lots 120 00:08:08,800 --> 00:08:12,840 Speaker 1: of people and not college age and elite athletes. The 121 00:08:12,960 --> 00:08:17,280 Speaker 1: primary independent variable was cardio respiratory fitness based on a 122 00:08:17,320 --> 00:08:20,840 Speaker 1: maximal treadmill test. So they put these people on treadmill 123 00:08:20,880 --> 00:08:23,280 Speaker 1: and and did one of those tests, and the dependent 124 00:08:23,360 --> 00:08:28,120 Speaker 1: variables were alcohol consumption and dependence. Now, dependence is self reported, 125 00:08:28,160 --> 00:08:30,160 Speaker 1: so we're going to talk about that. The relations between 126 00:08:30,200 --> 00:08:36,160 Speaker 1: fitness category low, moderate, high, and alcohol consumption low, moderate, heavy, 127 00:08:36,240 --> 00:08:40,199 Speaker 1: and suggested alcohol dependence among women and men were estimated 128 00:08:40,760 --> 00:08:45,960 Speaker 1: via multi variable regression while adjusting for co variance. Okay, 129 00:08:46,400 --> 00:08:49,280 Speaker 1: So fitness level, they divided them up into five groups. 130 00:08:49,920 --> 00:08:53,320 Speaker 1: One was low fitness, two middle moderate fitness groups, and 131 00:08:53,360 --> 00:08:56,440 Speaker 1: two high fitness groups. So five different groups based on 132 00:08:56,559 --> 00:09:03,320 Speaker 1: that treadmill test. And then for drinking is interesting, three groups, light, moderate, 133 00:09:03,360 --> 00:09:08,720 Speaker 1: and heavy. Light was three drinks or fewer per week. Moderate, 134 00:09:09,000 --> 00:09:11,360 Speaker 1: This is I always finding this very unfair for women. 135 00:09:11,920 --> 00:09:15,720 Speaker 1: Uh So moderate was seven for women or less and 136 00:09:15,880 --> 00:09:18,680 Speaker 1: fourteen for men, and that's always been what they've said, 137 00:09:18,720 --> 00:09:21,280 Speaker 1: you know, one drink for women to drinks for men, 138 00:09:21,480 --> 00:09:24,200 Speaker 1: and so that plays out right. Moderate is a drink 139 00:09:24,240 --> 00:09:27,720 Speaker 1: of night every night for women and fourteen for men 140 00:09:28,280 --> 00:09:30,520 Speaker 1: per week. And then heavy was anything above that. So 141 00:09:30,720 --> 00:09:33,400 Speaker 1: if women, if you're having more than seven drinks per 142 00:09:33,480 --> 00:09:36,160 Speaker 1: week and men more than fourteen, you're in the heavy group. 143 00:09:37,280 --> 00:09:42,160 Speaker 1: So what did they find so interesting? Higher fitness levels 144 00:09:42,800 --> 00:09:49,319 Speaker 1: significantly related to greater alcohol consumption among a large cohort 145 00:09:49,440 --> 00:09:54,319 Speaker 1: of adult patience. So higher fitness levels drinking more. Right, 146 00:09:55,080 --> 00:09:59,520 Speaker 1: and then this is super interesting. In addition, among men 147 00:09:59,559 --> 00:10:05,160 Speaker 1: who were heavy drinkers but not women, higher fitness levels 148 00:10:05,280 --> 00:10:12,599 Speaker 1: were related to drum roll, lower rates of suggested alcohol dependence. 149 00:10:14,040 --> 00:10:16,240 Speaker 1: Now we have to take that with a grain of 150 00:10:16,240 --> 00:10:20,400 Speaker 1: salt because this was self reported. Now, they did have 151 00:10:20,520 --> 00:10:23,240 Speaker 1: questions like, you know, do you drink first thing in 152 00:10:23,280 --> 00:10:26,839 Speaker 1: the morning, do you regret all of those things that 153 00:10:27,080 --> 00:10:31,640 Speaker 1: connect to and correlate with problem drinking. And they're good questions, right, 154 00:10:31,720 --> 00:10:33,520 Speaker 1: drinking first thing in the morning. It's kind of a 155 00:10:33,559 --> 00:10:36,920 Speaker 1: problem for most of us. If you know you're starting 156 00:10:36,920 --> 00:10:39,520 Speaker 1: your day not with the breakfast of champions. You know 157 00:10:39,640 --> 00:10:42,000 Speaker 1: that's a sign. And so the questions were good. But 158 00:10:42,679 --> 00:10:46,959 Speaker 1: people ie, people minimize. You can make the argument, you know, 159 00:10:47,120 --> 00:10:49,680 Speaker 1: very simple one that women maybe were more truthful and 160 00:10:49,679 --> 00:10:53,120 Speaker 1: the men were not. But it's interesting, um, and they 161 00:10:53,200 --> 00:10:54,880 Speaker 1: you know, I don't want to get too deep into that, 162 00:10:55,200 --> 00:10:59,000 Speaker 1: but let's just say that they found higher fitness levels 163 00:10:59,040 --> 00:11:04,199 Speaker 1: were related to low rates of suggested alcohol dependence. So 164 00:11:04,320 --> 00:11:09,560 Speaker 1: you go, okay, okay, Tom, get it. You exercise more, 165 00:11:09,720 --> 00:11:13,440 Speaker 1: you drink more, and maybe you exercise more, you drink more. 166 00:11:13,520 --> 00:11:20,480 Speaker 1: Maybe have lower risk of dependence. But why why what's 167 00:11:20,520 --> 00:11:24,920 Speaker 1: that chicken and egg controversy? Right? Just to simplify it 168 00:11:24,960 --> 00:11:31,359 Speaker 1: way down, Does exercise cause drinking or does drinking cause exercise? 169 00:11:32,040 --> 00:11:35,120 Speaker 1: Are your drinkers with a running problem or runners with 170 00:11:35,160 --> 00:11:39,840 Speaker 1: a drinking problem? Final break, When we come back, we 171 00:11:39,960 --> 00:11:56,079 Speaker 1: will discuss that. Be right back all right, talking about 172 00:11:56,120 --> 00:12:00,240 Speaker 1: alcohol and exercise, two of my favorite things. And I'll 173 00:12:00,240 --> 00:12:02,280 Speaker 1: be say, if I haven't already, which I don't believe 174 00:12:02,320 --> 00:12:05,960 Speaker 1: I have, I drink. I like my red wine. I 175 00:12:05,960 --> 00:12:08,240 Speaker 1: love my red wine. And this actually goes to what 176 00:12:08,240 --> 00:12:11,200 Speaker 1: I'm going to talk about in two seconds. But I 177 00:12:11,240 --> 00:12:15,800 Speaker 1: do I do. I believe in excessive moderation with everything 178 00:12:16,120 --> 00:12:19,800 Speaker 1: I do. Look at the Mediterranean diet. That's what I follow, 179 00:12:20,280 --> 00:12:25,680 Speaker 1: the blue zones. You know, complex carbohydrates, lean sources of protein, 180 00:12:25,760 --> 00:12:30,840 Speaker 1: healthy fats, moderate alcohol, and you know I do what 181 00:12:30,880 --> 00:12:34,240 Speaker 1: people who live really long do. I try to emulate that. 182 00:12:34,559 --> 00:12:38,360 Speaker 1: Talk about that, and that's the information I bring to you. Okay, again, 183 00:12:39,120 --> 00:12:41,440 Speaker 1: if you have a problem, if you're not drinking, I 184 00:12:41,440 --> 00:12:45,440 Speaker 1: have so many friends who don't drink, who stopped drinking, 185 00:12:45,600 --> 00:12:48,160 Speaker 1: And yeah, I believe it at that because I will 186 00:12:48,200 --> 00:12:50,000 Speaker 1: give you my take on it at the very end, 187 00:12:50,120 --> 00:12:53,640 Speaker 1: So just no full disclosure. You know, I drink my 188 00:12:53,679 --> 00:12:57,120 Speaker 1: red wine. I'm a peeno noir guy. And uh it 189 00:12:57,160 --> 00:12:58,760 Speaker 1: goes right to what we're talking about here, right. So 190 00:12:58,840 --> 00:13:05,000 Speaker 1: we have two more studies, okay, and this study. This 191 00:13:05,120 --> 00:13:09,320 Speaker 1: research said you know which which is it? Does exercise 192 00:13:09,320 --> 00:13:12,240 Speaker 1: cause drinking or does drinking cause exercise? So they say 193 00:13:12,360 --> 00:13:17,920 Speaker 1: it's the former and they call it the licensing effect. Okay, 194 00:13:18,080 --> 00:13:22,760 Speaker 1: I call it reward eating when we're talking about exercise 195 00:13:22,960 --> 00:13:25,600 Speaker 1: and eating after and we've talked about that. It's a 196 00:13:25,720 --> 00:13:30,679 Speaker 1: huge reason what that people who let's say run marathons, 197 00:13:31,800 --> 00:13:35,640 Speaker 1: trained for marathons, they gain weight some do you go, 198 00:13:35,720 --> 00:13:38,840 Speaker 1: how is that possible? And I've talked about this on 199 00:13:39,080 --> 00:13:41,760 Speaker 1: the episode you Can't outrun your Fork. This is I 200 00:13:41,840 --> 00:13:45,760 Speaker 1: love all these topics and it's all connected because you 201 00:13:45,760 --> 00:13:47,440 Speaker 1: don't you can't out run your fork. You don't burn 202 00:13:47,480 --> 00:13:50,560 Speaker 1: as many cowies as you think, or that these machines 203 00:13:50,600 --> 00:13:53,679 Speaker 1: tell you. I just saw it, by the way, just 204 00:13:53,760 --> 00:13:58,200 Speaker 1: in the side. Someone else posted, uh, friend posted a 205 00:13:58,960 --> 00:14:02,680 Speaker 1: screenshot of there was it. I think it was exercise 206 00:14:02,760 --> 00:14:05,120 Speaker 1: bike and the workout and the number of calories that 207 00:14:05,160 --> 00:14:09,600 Speaker 1: it said. It's said something like thirteen hundred calories, and 208 00:14:09,600 --> 00:14:12,480 Speaker 1: and there's there's just no way in the amount of time, 209 00:14:12,520 --> 00:14:15,600 Speaker 1: and it's so overestimated, and I could see it right 210 00:14:15,600 --> 00:14:17,679 Speaker 1: there on the screen. So just know that. And so 211 00:14:17,840 --> 00:14:22,440 Speaker 1: this goes to that over eating and now over drinking, 212 00:14:22,760 --> 00:14:27,840 Speaker 1: reward eating, reward drinking again. I call it reward eating 213 00:14:28,360 --> 00:14:31,800 Speaker 1: because it's it's Hey, I just ran five miles. I 214 00:14:31,840 --> 00:14:35,520 Speaker 1: can have this frappuccino. Well five miles you burned about 215 00:14:35,520 --> 00:14:39,080 Speaker 1: five hundred calories. And some of those frappuccinos have fifteen 216 00:14:39,240 --> 00:14:44,120 Speaker 1: hundred calories or eight hundred calories, so you're three hundred 217 00:14:44,240 --> 00:14:48,000 Speaker 1: over and you just worked your butt off for an 218 00:14:48,040 --> 00:14:51,000 Speaker 1: hour or so to burn five hundred calories, and in 219 00:14:51,080 --> 00:14:55,480 Speaker 1: five minutes or less you can undo it. That's why 220 00:14:55,560 --> 00:15:01,240 Speaker 1: you can't out exercise out, run out, row out, bike out, 221 00:15:01,320 --> 00:15:06,040 Speaker 1: swim your fork. And now this research is suggesting the 222 00:15:06,080 --> 00:15:10,480 Speaker 1: licensing effect that people go out and get a big 223 00:15:10,520 --> 00:15:13,680 Speaker 1: workout in and then they have their beer or their wine. 224 00:15:13,760 --> 00:15:17,160 Speaker 1: And that's what I've seen. That's Germany, iron Man, Germany. Hey, 225 00:15:17,160 --> 00:15:18,600 Speaker 1: I just finished an iron Man. I want a hot 226 00:15:18,640 --> 00:15:21,040 Speaker 1: tub in a beer. Hey, I just finished you know 227 00:15:21,120 --> 00:15:23,720 Speaker 1: my friends, the ultra runner friends. Hey, I just ran 228 00:15:23,880 --> 00:15:27,640 Speaker 1: thirty some one miles. I'm gonna have the beer. Well, 229 00:15:27,680 --> 00:15:29,200 Speaker 1: if you were in thirty miles, you can have a 230 00:15:29,240 --> 00:15:33,560 Speaker 1: couple of beers and still be way, uh, you know, 231 00:15:33,720 --> 00:15:37,560 Speaker 1: in the negative when it comes to caloric intake. But 232 00:15:37,920 --> 00:15:41,520 Speaker 1: most people aren't doing iron Man's. Most people aren't running 233 00:15:41,600 --> 00:15:47,640 Speaker 1: marathon's ultra marathons. But what we're talking about here's why 234 00:15:47,840 --> 00:15:52,240 Speaker 1: the connection. And so that makes sense, and and that 235 00:15:52,280 --> 00:15:54,240 Speaker 1: goes to and I'm gonna talk about in a second, 236 00:15:54,240 --> 00:15:57,000 Speaker 1: work hard, play hard. I use that line and I 237 00:15:57,040 --> 00:16:01,760 Speaker 1: live that. I enjoy my wine and I enjoy my runs. 238 00:16:01,840 --> 00:16:05,240 Speaker 1: Just got a ten mile running today, and you know 239 00:16:05,360 --> 00:16:07,320 Speaker 1: I will have a glass or two of wine tonight. 240 00:16:09,280 --> 00:16:13,680 Speaker 1: And so for me an experiment of one. Yes, I 241 00:16:13,760 --> 00:16:20,680 Speaker 1: am in that licensing effect group. But I know the numbers. 242 00:16:21,880 --> 00:16:23,600 Speaker 1: I know the numbers. But right here we're just talking 243 00:16:23,600 --> 00:16:28,480 Speaker 1: about the connection, right, correlation causation. Why do people who 244 00:16:28,560 --> 00:16:34,120 Speaker 1: exercise more drink more? Well, maybe it's reward feel good 245 00:16:34,240 --> 00:16:37,760 Speaker 1: and that's okay, listen, it's more than okay if you're 246 00:16:37,800 --> 00:16:43,120 Speaker 1: okay with it. But there's other schools of thought. Of course, 247 00:16:43,160 --> 00:16:46,000 Speaker 1: there are. That's what this show is about, bringing you 248 00:16:46,120 --> 00:16:49,080 Speaker 1: all the different angles, all the different sides, all the science. 249 00:16:49,640 --> 00:16:52,640 Speaker 1: And that's where Hutchinson's article comes into place. So well written, 250 00:16:52,720 --> 00:16:56,880 Speaker 1: such a great writer, such a just super smart guy. 251 00:16:57,040 --> 00:17:01,320 Speaker 1: And he references a second study in two thousand fourteen, 252 00:17:01,480 --> 00:17:06,600 Speaker 1: and the title is Impulsivity moderates the association between physical 253 00:17:06,600 --> 00:17:10,840 Speaker 1: activity and alcohol consumption. So now we're not talking just 254 00:17:10,920 --> 00:17:14,639 Speaker 1: about reward drinking that Hey I worked hard, now I'm 255 00:17:14,680 --> 00:17:18,080 Speaker 1: gonna play hard. This is going to personality traits. This 256 00:17:18,160 --> 00:17:23,040 Speaker 1: is going to you're drinking being influenced, uh, and your 257 00:17:23,080 --> 00:17:27,399 Speaker 1: exercise by the same set of these personality traits. And 258 00:17:27,480 --> 00:17:30,760 Speaker 1: which ones are those? Let me just read you the abstract, 259 00:17:30,800 --> 00:17:33,840 Speaker 1: just part of the abstract from this study. So interesting. 260 00:17:34,000 --> 00:17:35,480 Speaker 1: How many times Am'm gonna say that? By the way, 261 00:17:35,520 --> 00:17:37,960 Speaker 1: shows I really love what I do for a living. 262 00:17:38,280 --> 00:17:41,280 Speaker 1: The abstract. Here's a couple of sentences. Mounting evidence indicates 263 00:17:41,320 --> 00:17:46,879 Speaker 1: that physical activity and alcohol consumption are positively associated. Okay, 264 00:17:46,880 --> 00:17:50,600 Speaker 1: we know that, we've heard that, but potential moderators of 265 00:17:50,640 --> 00:17:55,520 Speaker 1: this relationship remain unclear. Both physical activity and alcohol drinking 266 00:17:55,560 --> 00:18:01,120 Speaker 1: are potentially reinforcing and maybe more strongly associated among individuals 267 00:18:01,119 --> 00:18:06,480 Speaker 1: who tend to be higher in reward seeking and related 268 00:18:06,560 --> 00:18:11,600 Speaker 1: processes governed by the prefrontal cortex. Love this. Now we're 269 00:18:11,600 --> 00:18:14,879 Speaker 1: getting into some deep stuff, right. Thus, behaviors linked to 270 00:18:14,920 --> 00:18:20,080 Speaker 1: the prefrontal cortex, such as impulsivity, may influence the association 271 00:18:20,119 --> 00:18:25,480 Speaker 1: between physical activity and alcohol intake. Now I go, yeah, 272 00:18:25,760 --> 00:18:28,840 Speaker 1: when I travel around the world and have with groups, 273 00:18:28,880 --> 00:18:31,639 Speaker 1: different groups and meet people who are doing ultras and 274 00:18:31,680 --> 00:18:37,359 Speaker 1: iron Man's this is describing some of them, many of 275 00:18:37,400 --> 00:18:43,200 Speaker 1: them now making generalizations, and you know, but it makes sense. 276 00:18:44,200 --> 00:18:48,040 Speaker 1: It's common sense, right, you go, Okay, wait, reward seeking, 277 00:18:49,160 --> 00:18:54,000 Speaker 1: So certain personality traits that would make sense to Can 278 00:18:54,000 --> 00:18:57,959 Speaker 1: it be both? Of course it can be licensing effect, 279 00:18:58,040 --> 00:19:01,800 Speaker 1: Hey I worked hard and now I'm going to reward myself. 280 00:19:02,080 --> 00:19:06,600 Speaker 1: And it can also be hey, there's certain personality types 281 00:19:06,720 --> 00:19:10,160 Speaker 1: traits that say, hey, I want to do these types 282 00:19:10,200 --> 00:19:16,840 Speaker 1: of exercise at these levels and this frequency and alcohol 283 00:19:16,880 --> 00:19:25,360 Speaker 1: consumption and the relative amount. And so final study, same 284 00:19:25,480 --> 00:19:28,680 Speaker 1: researchers as the one I just reference, they went a 285 00:19:28,720 --> 00:19:32,600 Speaker 1: step further perfect perfect podcast with like three you know, 286 00:19:32,640 --> 00:19:36,800 Speaker 1: we got the recent study that then reference with Hutchinson's 287 00:19:36,880 --> 00:19:40,479 Speaker 1: article back to this two thousand fourteen study, and then 288 00:19:40,600 --> 00:19:45,159 Speaker 1: those researchers went one step further and Frontiers in Psychiatry 289 00:19:45,240 --> 00:19:49,280 Speaker 1: Journal two thousand fifteen they have a study of paper 290 00:19:49,320 --> 00:19:52,560 Speaker 1: exercise and alcohol consumption. What we know, what we need 291 00:19:52,600 --> 00:19:56,160 Speaker 1: to know, and why it is important? And I love this. 292 00:19:56,359 --> 00:19:58,159 Speaker 1: I'm just gonna give you. I always just give you 293 00:19:58,160 --> 00:20:01,919 Speaker 1: the best parts. I do all the boring reading so 294 00:20:02,000 --> 00:20:05,720 Speaker 1: you don't have to. All right, So they define four 295 00:20:05,800 --> 00:20:13,160 Speaker 1: distinct motivations for connecting exercise and alcohol. I love this. 296 00:20:13,880 --> 00:20:16,879 Speaker 1: First two well, first one, work hard, play hard. Just 297 00:20:16,920 --> 00:20:20,679 Speaker 1: talked about it licensing effect. Hey, I'm gonna go for 298 00:20:20,720 --> 00:20:23,160 Speaker 1: a run, I'm gonna do my strength training, I'm gonna 299 00:20:23,200 --> 00:20:24,879 Speaker 1: go to cross fit and gonna do whatever I do, 300 00:20:25,440 --> 00:20:28,720 Speaker 1: and I'm gonna go relax and maybe have an adult beverage. 301 00:20:29,720 --> 00:20:35,320 Speaker 1: Number two celebration, same thing, you know, connected, end of 302 00:20:35,320 --> 00:20:38,880 Speaker 1: a race, end of an event, end of a hard workout. 303 00:20:38,920 --> 00:20:45,760 Speaker 1: I'm gonna celebrate connected. Third one body image and the 304 00:20:45,840 --> 00:20:50,879 Speaker 1: fourth one guilt. Now here's where it gets really interesting. 305 00:20:51,040 --> 00:20:57,280 Speaker 1: The first two are what exercise leads to drinking. Work hard, 306 00:20:57,400 --> 00:21:00,280 Speaker 1: play hard. I got my exercise in and I'm gonna drink. 307 00:21:00,400 --> 00:21:05,320 Speaker 1: Celebration accomplish something. Now I'm going to drink. The second 308 00:21:05,359 --> 00:21:13,520 Speaker 1: to drinking leads to exercise. So maybe I had a 309 00:21:13,520 --> 00:21:16,040 Speaker 1: couple of drinks too many, don't like my body image 310 00:21:16,119 --> 00:21:19,080 Speaker 1: or want to improve it, and I'm gonna go burn 311 00:21:19,119 --> 00:21:23,400 Speaker 1: it off. That's where it can get to be a negative, 312 00:21:23,480 --> 00:21:27,439 Speaker 1: not just with drinking, but with food. When people say, oh, 313 00:21:27,480 --> 00:21:31,199 Speaker 1: I have to go work off the drinks the food, 314 00:21:31,800 --> 00:21:35,720 Speaker 1: it's a negative. And again when I give you those 315 00:21:35,800 --> 00:21:40,159 Speaker 1: numbers as I will and have and will continue to 316 00:21:40,200 --> 00:21:44,919 Speaker 1: give you, you know exactly what you're burning and what 317 00:21:44,960 --> 00:21:49,000 Speaker 1: you're consuming. That's where it gets to be problematic. And 318 00:21:49,000 --> 00:21:52,880 Speaker 1: then the fourth one guilt, same thing drinking leads to exercise, 319 00:21:53,600 --> 00:21:55,879 Speaker 1: so you feel bad, Oh my gosh, I had a 320 00:21:55,880 --> 00:21:58,560 Speaker 1: couple too many last night. I gotta go to the gym, 321 00:21:58,560 --> 00:22:04,760 Speaker 1: I gotta go for a walk. Really interesting, right, So 322 00:22:04,880 --> 00:22:12,080 Speaker 1: first two positives, second to not really and so now 323 00:22:12,080 --> 00:22:17,119 Speaker 1: we're flashing it out even more that connection, and this 324 00:22:17,240 --> 00:22:24,119 Speaker 1: shows that it is so rarely simple when it comes 325 00:22:24,160 --> 00:22:29,840 Speaker 1: to the exercise and psychological connection. And I was thinking 326 00:22:29,840 --> 00:22:33,480 Speaker 1: about that during my ten mile run today. You know, 327 00:22:36,000 --> 00:22:40,080 Speaker 1: so often people are talking about finding the time, finding 328 00:22:40,080 --> 00:22:43,040 Speaker 1: the motivation and we need to get our heads straight 329 00:22:43,080 --> 00:22:45,960 Speaker 1: before we get the exercise straight. But we've got to 330 00:22:46,040 --> 00:22:48,639 Speaker 1: use the exercise to get our heads straight, and they're 331 00:22:48,800 --> 00:22:55,359 Speaker 1: in lies. The challenge, the challenge of my job trying 332 00:22:55,440 --> 00:23:01,760 Speaker 1: to balance and motivate incentive by as you and teach 333 00:23:01,840 --> 00:23:07,119 Speaker 1: you that exercise leads to feeling good about yourself. But 334 00:23:07,280 --> 00:23:11,199 Speaker 1: feeling good about yourself leads to exercise, and how do 335 00:23:11,320 --> 00:23:15,520 Speaker 1: we how do you start those behaviors when you're not 336 00:23:15,560 --> 00:23:19,159 Speaker 1: feeling good about yourself and you don't want to get 337 00:23:19,200 --> 00:23:24,080 Speaker 1: off the couch and it's easier to grab a handful 338 00:23:24,080 --> 00:23:28,600 Speaker 1: of cookies and have that immediate feel good rush. But 339 00:23:28,720 --> 00:23:33,840 Speaker 1: I will say this, that feel good rush doesn't come 340 00:23:33,960 --> 00:23:38,399 Speaker 1: close to the rush of the exercise, and it doesn't 341 00:23:38,480 --> 00:23:44,000 Speaker 1: last half as long, and that exercise, over time becomes 342 00:23:44,240 --> 00:23:48,040 Speaker 1: more and more satisfying, what I called flipping the switch. 343 00:23:49,520 --> 00:23:52,679 Speaker 1: Where that ten mile run I had today I still 344 00:23:52,720 --> 00:23:56,320 Speaker 1: feel good from it. I rushed into the studio to 345 00:23:56,520 --> 00:23:58,359 Speaker 1: finish up my notes on this show and get it 346 00:23:58,359 --> 00:24:02,720 Speaker 1: out to you. But there you go, shades of gray, 347 00:24:03,800 --> 00:24:07,040 Speaker 1: And what's the takeaway? This is a tough one. It isn't. 348 00:24:07,080 --> 00:24:11,120 Speaker 1: It isn't, But I know again so many family friends, 349 00:24:11,600 --> 00:24:14,159 Speaker 1: you know, different people who said, yeah, I'm done not 350 00:24:14,240 --> 00:24:18,640 Speaker 1: drinking and that's fine and listen. Even better if it's 351 00:24:18,640 --> 00:24:23,320 Speaker 1: the body image and guilt issues, right then you don't 352 00:24:23,320 --> 00:24:27,000 Speaker 1: have those, you're not you're not exercising to undo something 353 00:24:28,240 --> 00:24:31,800 Speaker 1: and was it your savoring calories? And that's the show 354 00:24:31,840 --> 00:24:34,920 Speaker 1: I will do. When I do that show really soon 355 00:24:35,480 --> 00:24:39,320 Speaker 1: on alcohol and weight loss, boom, you know it will 356 00:24:39,359 --> 00:24:41,719 Speaker 1: be the number one rated podcast of mind for a 357 00:24:41,760 --> 00:24:45,240 Speaker 1: while to come. I've done that show before, and radio 358 00:24:45,280 --> 00:24:50,760 Speaker 1: shows obviously super popular. And let me just foreshadow. You know, 359 00:24:50,840 --> 00:24:54,840 Speaker 1: not only are the calories you consume, It's very simple. 360 00:24:55,600 --> 00:24:57,280 Speaker 1: I'm getting excited to do this show. Not a the 361 00:24:57,280 --> 00:24:59,400 Speaker 1: calories you consume from alcohol. If you're trying to lose 362 00:24:59,400 --> 00:25:02,199 Speaker 1: weight and all your drinking those calories, then what do 363 00:25:02,200 --> 00:25:04,800 Speaker 1: you do? You you know, don't feel as good in 364 00:25:04,800 --> 00:25:06,720 Speaker 1: the morning, so you don't move as much. You maybe 365 00:25:06,920 --> 00:25:09,359 Speaker 1: even skip that workout and then you grab three bacon, 366 00:25:09,359 --> 00:25:13,320 Speaker 1: egg and cheeses. That's one of the major reasons, three 367 00:25:13,400 --> 00:25:16,040 Speaker 1: of the major reasons alcohol is problematic. It's not just 368 00:25:16,560 --> 00:25:19,280 Speaker 1: and you could even argue, depending on the circumstances, the 369 00:25:19,280 --> 00:25:22,760 Speaker 1: cowards you consume are not the problem or as big 370 00:25:22,800 --> 00:25:25,040 Speaker 1: of a problem as the lack of exercise, and then 371 00:25:25,080 --> 00:25:27,920 Speaker 1: what you consume food wise to make yourself feel better. 372 00:25:28,680 --> 00:25:30,680 Speaker 1: And then when I get a little deeper into the 373 00:25:30,720 --> 00:25:35,840 Speaker 1: metabolism side and how alcohol is metabolized, then it's a problem. 374 00:25:36,160 --> 00:25:38,520 Speaker 1: You see, you know how it can be. But I 375 00:25:38,520 --> 00:25:41,400 Speaker 1: am down twenty some odd pounds for my next race, 376 00:25:41,960 --> 00:25:44,800 Speaker 1: feeling better than I ever had in a long time 377 00:25:44,840 --> 00:25:48,000 Speaker 1: because finally back to to raising kids are a little older, 378 00:25:48,000 --> 00:25:51,480 Speaker 1: I have more time, and my goals are are loftier. 379 00:25:52,480 --> 00:25:55,480 Speaker 1: I'm still drinking, I'm just not drinking as many glasses 380 00:25:55,720 --> 00:26:00,480 Speaker 1: per week. And maybe maybe, you know, as I get 381 00:26:00,480 --> 00:26:02,440 Speaker 1: closer to the race and I have a tiny bit 382 00:26:02,480 --> 00:26:05,919 Speaker 1: more to get down to a race weight, Uh, maybe 383 00:26:05,960 --> 00:26:09,320 Speaker 1: I stopped, but I don't have to. So it's all 384 00:26:09,359 --> 00:26:12,919 Speaker 1: about balance and what works for you and enjoying life. 385 00:26:13,640 --> 00:26:18,320 Speaker 1: And I don't like deprivation and extremes are easy for 386 00:26:18,359 --> 00:26:21,800 Speaker 1: a short amount of time, cutting out whole you know, 387 00:26:21,880 --> 00:26:25,679 Speaker 1: food groups for a diet, stopping alcohol for a month. 388 00:26:26,520 --> 00:26:30,720 Speaker 1: How about we learn balance and I will have those 389 00:26:30,720 --> 00:26:35,480 Speaker 1: fitness people like there's no such thing as balance. Yeah, okay, 390 00:26:36,080 --> 00:26:40,639 Speaker 1: m hm extremes are easy, easier. As I said before, 391 00:26:41,840 --> 00:26:44,520 Speaker 1: you know, not having a cookie is easy for a 392 00:26:44,560 --> 00:26:50,160 Speaker 1: month or a couple of weeks, but having to that's challenging. Challenging, 393 00:26:50,680 --> 00:26:53,840 Speaker 1: not hard. And the more you exercise and the better 394 00:26:53,880 --> 00:26:56,359 Speaker 1: you feel about yourself, the more you only want to 395 00:26:57,760 --> 00:26:59,439 Speaker 1: and the less frequently you want it, you know what. 396 00:26:59,520 --> 00:27:01,320 Speaker 1: And I'm going to leave you with this as I 397 00:27:01,320 --> 00:27:05,400 Speaker 1: am getting closer to this race, and I I want 398 00:27:05,400 --> 00:27:09,320 Speaker 1: to fuel myself with the best foods possible because it 399 00:27:09,320 --> 00:27:12,560 Speaker 1: allows me to get the workouts into feel good. And 400 00:27:12,600 --> 00:27:16,240 Speaker 1: so I still have the wine, I still have the dessert, 401 00:27:16,440 --> 00:27:20,240 Speaker 1: just less frequently and I enjoy it more and you 402 00:27:20,280 --> 00:27:25,160 Speaker 1: will too, all right. I love talking about alcohol and exercise. 403 00:27:25,800 --> 00:27:31,359 Speaker 1: Hope you enjoyed that. So three studies connection and um 404 00:27:31,359 --> 00:27:36,040 Speaker 1: oh just real quickly again you know the uh we 405 00:27:36,080 --> 00:27:41,359 Speaker 1: will examine more that problem, the fact that men say 406 00:27:41,680 --> 00:27:45,639 Speaker 1: the heaviest drinkers have less of a dependence. Um topic 407 00:27:45,680 --> 00:27:47,280 Speaker 1: for another show because I want to go much deeper 408 00:27:47,280 --> 00:27:52,840 Speaker 1: into that. But it's a psychological discussion that will have Okay, 409 00:27:52,880 --> 00:27:54,920 Speaker 1: but I don't want this show to go too long. 410 00:27:54,960 --> 00:27:59,200 Speaker 1: It is good time to end it. Good starter show 411 00:27:59,359 --> 00:28:03,040 Speaker 1: on alcohol all and the connection and it's about what 412 00:28:03,119 --> 00:28:06,199 Speaker 1: works best for you. End of the day, what do 413 00:28:06,240 --> 00:28:10,720 Speaker 1: you take the science? You weigh it with your life 414 00:28:10,880 --> 00:28:13,080 Speaker 1: and what you can do and what works best for you. 415 00:28:14,160 --> 00:28:19,120 Speaker 1: And that's what you do, all right? Please rate the show, subscribe, 416 00:28:19,680 --> 00:28:22,640 Speaker 1: reach out, great questions, getting ready to do the next show, 417 00:28:22,680 --> 00:28:25,120 Speaker 1: the next listener mail bag, Lots and lots of questions, 418 00:28:25,359 --> 00:28:28,480 Speaker 1: and you can reach out. Tom h Fit is Instagram 419 00:28:28,480 --> 00:28:31,760 Speaker 1: and Twitter. Tom h Fit the website fitness disrupted dot com. 420 00:28:31,840 --> 00:28:33,800 Speaker 1: You can reach out to me through there as well. 421 00:28:34,280 --> 00:28:37,480 Speaker 1: Newest book is The micro Workout Plan. A bunch of 422 00:28:37,480 --> 00:28:40,760 Speaker 1: people reach out just asking about how to get started 423 00:28:40,760 --> 00:28:43,080 Speaker 1: with strength training. Yeah, I know it's my book, but 424 00:28:43,160 --> 00:28:45,120 Speaker 1: I wrote it just for that, So I have two books. 425 00:28:45,120 --> 00:28:47,200 Speaker 1: Micro Workout Plan is the most recent when it comes 426 00:28:47,240 --> 00:28:49,600 Speaker 1: to strength training. I've you know, about six or seven 427 00:28:49,600 --> 00:28:53,080 Speaker 1: books now with one rewrite but um or second edition. 428 00:28:53,560 --> 00:28:55,320 Speaker 1: But I also have one called Beat the Gym, which 429 00:28:55,360 --> 00:28:58,040 Speaker 1: I wrote many years ago, but same thing. It's absolutely 430 00:28:58,080 --> 00:29:01,880 Speaker 1: written for those people, for everybody, but especially those of 431 00:29:01,880 --> 00:29:03,360 Speaker 1: you who are like I have no idea what to 432 00:29:03,360 --> 00:29:05,080 Speaker 1: do with strength training, how to get started, what to do? 433 00:29:05,520 --> 00:29:08,120 Speaker 1: Beat the Gym? And micro workout plant can really help. 434 00:29:08,200 --> 00:29:10,760 Speaker 1: And thank you, thank you for listening. I I get 435 00:29:10,840 --> 00:29:14,600 Speaker 1: so excited for all of my podcasts for a reason. 436 00:29:15,560 --> 00:29:18,760 Speaker 1: I love what I do. I take it so seriously, 437 00:29:19,480 --> 00:29:24,280 Speaker 1: and I'm trying to help you live longer, myself live longer, 438 00:29:24,400 --> 00:29:29,440 Speaker 1: my family live longer. And so I'm bringing you unbiased, scientific, 439 00:29:30,040 --> 00:29:34,040 Speaker 1: without boring you to death information as possible. And I mean, 440 00:29:34,080 --> 00:29:37,880 Speaker 1: just finally say, I am still studying as I've talked about, 441 00:29:37,880 --> 00:29:41,720 Speaker 1: and the newest class I started last week amazing Harvard 442 00:29:41,720 --> 00:29:50,120 Speaker 1: Extension School and more psychology, stress, anxiety and resilience, stress, 443 00:29:50,160 --> 00:29:55,120 Speaker 1: coping and resilience. Actually just awesome, awesome, awesome. So you 444 00:29:55,280 --> 00:29:57,760 Speaker 1: take all this information, bring it to you all right, 445 00:29:57,800 --> 00:30:00,360 Speaker 1: thank you for listening. Remember there are three things we 446 00:30:00,400 --> 00:30:02,800 Speaker 1: all control, how much we move, what we put into 447 00:30:02,840 --> 00:30:07,000 Speaker 1: our mouths, and our attitudes. That's awesome. I am Tom 448 00:30:07,040 --> 00:30:16,280 Speaker 1: Holland this is Fitness Disrupted, Believe in yourself. Fitness Disrupted 449 00:30:16,360 --> 00:30:19,520 Speaker 1: is a production of I Heart Radio. For more podcasts 450 00:30:19,520 --> 00:30:22,240 Speaker 1: from my heart Radio, visit the I heart Radio app, 451 00:30:22,400 --> 00:30:25,880 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.