1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,119 --> 00:00:17,760 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Bit 3 00:00:17,920 --> 00:00:26,280 Speaker 1: tip the biophilia hypothesis. Something I love about research into 4 00:00:26,400 --> 00:00:35,120 Speaker 1: exercise is how complicated many of these terms are. How complicated. 5 00:00:35,560 --> 00:00:40,720 Speaker 1: Maybe the titles of the studies are and the answers 6 00:00:41,120 --> 00:00:48,320 Speaker 1: are so simple, so simple. It's the application that is 7 00:00:48,600 --> 00:00:53,159 Speaker 1: challenging for many people. And I would argue it's the 8 00:00:53,240 --> 00:01:01,000 Speaker 1: belief that the answers, the solutions work because are not complicated, 9 00:01:01,400 --> 00:01:07,240 Speaker 1: but conventional wisdom, conventional literature. The so called experts make 10 00:01:07,319 --> 00:01:10,479 Speaker 1: it really complicated. But the true experts, and there are 11 00:01:10,720 --> 00:01:13,160 Speaker 1: a small group, those are the ones I bring to you. 12 00:01:13,560 --> 00:01:16,080 Speaker 1: They're the ones who talk about these things. So what 13 00:01:16,240 --> 00:01:21,920 Speaker 1: is it? What is the biophilia hypothesis. It's a term 14 00:01:21,920 --> 00:01:26,319 Speaker 1: coined by Edward O. Wilson to describe what he believes 15 00:01:26,680 --> 00:01:31,200 Speaker 1: is humanities in eight affinity for the natural world as 16 00:01:31,240 --> 00:01:36,160 Speaker 1: a consequence of evolution. And I'm a big believer that 17 00:01:36,240 --> 00:01:41,640 Speaker 1: we have to look to evolution cognitively and physiologically to 18 00:01:41,680 --> 00:01:43,600 Speaker 1: see how to live our best lives. So what does 19 00:01:43,640 --> 00:01:47,640 Speaker 1: this have to do with anything? So what? Okay? So yeah, 20 00:01:47,840 --> 00:01:51,680 Speaker 1: humanities in eight affinity to to be outside? Well, guess 21 00:01:51,720 --> 00:01:56,280 Speaker 1: what the statistics are. According to the EPA, the Environmental 22 00:01:56,400 --> 00:01:59,960 Speaker 1: Protection Agency, the average Americans spends how much time outside? 23 00:02:00,480 --> 00:02:10,520 Speaker 1: Seven percent of your life, the average Americans life are 24 00:02:10,560 --> 00:02:13,200 Speaker 1: spent indoors. By the way, we have listeners in over 25 00:02:13,240 --> 00:02:17,000 Speaker 1: eighty countries, so I shouldn't say you're but the average 26 00:02:17,000 --> 00:02:19,919 Speaker 1: American of their life indoors. They break it down to 27 00:02:21,080 --> 00:02:25,480 Speaker 1: inside buildings and another six percent in automobiles. Oh my gosh, 28 00:02:25,680 --> 00:02:30,640 Speaker 1: how sad is that? And again so what so? What? Right? Well? 29 00:02:31,520 --> 00:02:33,639 Speaker 1: What does this have to do with health? I'm gonna 30 00:02:33,680 --> 00:02:38,280 Speaker 1: read to you numerous studies obviously on this topic. One 31 00:02:38,400 --> 00:02:44,440 Speaker 1: June Scientific Reports title spending at least twenty minutes a 32 00:02:44,440 --> 00:02:47,560 Speaker 1: week in nature is associated with good health and well being. 33 00:02:47,880 --> 00:02:51,920 Speaker 1: The intro to that study says, and I quote, a 34 00:02:52,000 --> 00:02:56,440 Speaker 1: growing body of epidemiological evidence indicates that greater exposure to 35 00:02:57,000 --> 00:03:00,560 Speaker 1: or contact with natural environments such as parks, woodlands, and 36 00:03:00,600 --> 00:03:04,440 Speaker 1: beaches is associated with better health and well being, at 37 00:03:04,480 --> 00:03:09,720 Speaker 1: least among populations in high income, largely urbanized societies. So 38 00:03:09,840 --> 00:03:13,920 Speaker 1: that's specific as far as the demographics, but we can 39 00:03:13,960 --> 00:03:17,880 Speaker 1: extrap weight it out let me go back a little bit. Japan. 40 00:03:18,120 --> 00:03:23,680 Speaker 1: In the nineteen eighties, the country's forest agency created what 41 00:03:23,760 --> 00:03:27,160 Speaker 1: was known and it is now known as shin rin Yoku, 42 00:03:27,960 --> 00:03:33,640 Speaker 1: which is translated to forest bathing. Okay. So this was 43 00:03:34,280 --> 00:03:40,840 Speaker 1: a nature based wellness program to get people outside because 44 00:03:40,840 --> 00:03:47,200 Speaker 1: of the incredible benefits of just getting outside. One Japanese 45 00:03:47,200 --> 00:03:50,560 Speaker 1: study found that just fifteen minutes sitting in and then 46 00:03:50,600 --> 00:03:55,440 Speaker 1: walking through nature creates drops in blood pressure readings, heart rates, 47 00:03:56,080 --> 00:04:00,280 Speaker 1: and even stress hormone levels getting outside. And I said, 48 00:04:00,320 --> 00:04:02,840 Speaker 1: just and I've said over and over that we have 49 00:04:02,880 --> 00:04:05,720 Speaker 1: to stop saying those terms, using those terms justin only, 50 00:04:06,000 --> 00:04:08,360 Speaker 1: like I only walked a mile today, But I have 51 00:04:08,440 --> 00:04:11,800 Speaker 1: to put it in here because you don't have to 52 00:04:11,800 --> 00:04:14,400 Speaker 1: do a lot, and you don't have to do anything complicated. 53 00:04:14,400 --> 00:04:18,039 Speaker 1: You need to get outside. Fifteen minutes sitting in and 54 00:04:18,080 --> 00:04:21,840 Speaker 1: then walking through nature drops in blood pressure, drops in 55 00:04:21,960 --> 00:04:26,760 Speaker 1: heart rate, drops in stress hormones. Another study, people with 56 00:04:26,839 --> 00:04:32,480 Speaker 1: the highest levels of stress felt, what a drop in anxiety, depression, 57 00:04:32,480 --> 00:04:37,640 Speaker 1: and hostility after a few hours in nature makes complete sense, 58 00:04:38,800 --> 00:04:43,440 Speaker 1: common sense, But we don't do it now if you 59 00:04:43,440 --> 00:04:45,440 Speaker 1: don't have a couple of hours and put both of 60 00:04:45,440 --> 00:04:50,039 Speaker 1: those in there you don't need it, And like exercise, 61 00:04:51,000 --> 00:04:55,120 Speaker 1: it doesn't have to be continuous. I often say, how 62 00:04:55,160 --> 00:04:58,520 Speaker 1: I start pretty much every single day i'm home, regardless 63 00:04:58,560 --> 00:05:06,279 Speaker 1: of whether walking my dogs through the woods. For many reasons, 64 00:05:06,600 --> 00:05:11,200 Speaker 1: including this one, many reasons, many positive health benefits to 65 00:05:11,279 --> 00:05:16,240 Speaker 1: both cognitively and physiologically. I go a little longer than fifteen, 66 00:05:16,240 --> 00:05:20,720 Speaker 1: I get up earlier, I fitted in every day. Okay, 67 00:05:20,839 --> 00:05:24,039 Speaker 1: And what did they find? So it's always like, you know, 68 00:05:24,080 --> 00:05:25,800 Speaker 1: many of these studies, what's the lowest dose, what's the 69 00:05:25,839 --> 00:05:28,720 Speaker 1: least amount we could do to confer benefits? Well, one 70 00:05:28,800 --> 00:05:31,120 Speaker 1: showed twenty minutes a day, three times a week walking 71 00:05:31,120 --> 00:05:35,360 Speaker 1: in the woods that was beneficial dropped cortisol levels. But 72 00:05:35,360 --> 00:05:37,520 Speaker 1: they also found, though, is if you you bring and 73 00:05:37,600 --> 00:05:41,800 Speaker 1: use your cell phone pretty much negates all the positive benefits. 74 00:05:42,680 --> 00:05:48,440 Speaker 1: All of these little things, seemingly little things, go so 75 00:05:48,520 --> 00:05:52,320 Speaker 1: far to increasing our quality of life and our length 76 00:05:52,360 --> 00:05:56,640 Speaker 1: of life. And when you combine multiple things in the 77 00:05:56,760 --> 00:06:00,720 Speaker 1: right way, not multitasking. Now, I oh, I see many 78 00:06:00,720 --> 00:06:03,520 Speaker 1: people listening to a podcast while they walk through the woods, 79 00:06:03,560 --> 00:06:05,440 Speaker 1: and you should and should listen to this one. It's 80 00:06:05,440 --> 00:06:08,520 Speaker 1: not an all or nothing proposition as is so often 81 00:06:08,880 --> 00:06:12,919 Speaker 1: put out there with everything. Yeah, sometimes listen to music, 82 00:06:13,080 --> 00:06:15,640 Speaker 1: bring your phone, take pictures. I do it, but most 83 00:06:15,680 --> 00:06:22,039 Speaker 1: often I don't go back to the of the time 84 00:06:22,040 --> 00:06:26,400 Speaker 1: I'm in the woods with my dogs, no phone. Of 85 00:06:26,440 --> 00:06:27,720 Speaker 1: the time, I bring my phone so I can take 86 00:06:27,720 --> 00:06:31,800 Speaker 1: pictures of my dog. You're much more popular than pictures, 87 00:06:31,839 --> 00:06:35,039 Speaker 1: you know, of anything else if I post them. So 88 00:06:35,080 --> 00:06:37,599 Speaker 1: it's not an all or nothing proposition. I love music. 89 00:06:39,320 --> 00:06:41,120 Speaker 1: I love running in the woods with music. I love 90 00:06:41,160 --> 00:06:45,240 Speaker 1: running in the woods without music. You know, I think 91 00:06:45,279 --> 00:06:48,479 Speaker 1: of the ultramarathons I started doing not too long ago, 92 00:06:48,920 --> 00:06:52,400 Speaker 1: and how happy, how different that group is, the trail Ultras, 93 00:06:54,160 --> 00:06:58,680 Speaker 1: and it makes complete sense. Exercise and nature and community 94 00:06:59,240 --> 00:07:04,240 Speaker 1: and feel good war moans. You know. We also call 95 00:07:04,320 --> 00:07:07,080 Speaker 1: it green exercise, and I've talked about this in prior 96 00:07:07,160 --> 00:07:11,360 Speaker 1: podcast studies into green exercise. Getting outside and exercising, you're 97 00:07:11,400 --> 00:07:14,480 Speaker 1: more likely to what, do it longer, enjoy it more, 98 00:07:14,760 --> 00:07:17,400 Speaker 1: and do it again. But that's the fifth tip. You 99 00:07:17,440 --> 00:07:22,239 Speaker 1: get that complex term, which is kind of cool biophilia hypothesis. 100 00:07:23,920 --> 00:07:29,720 Speaker 1: We evolved to be outside not inside for so many reasons. Technology, 101 00:07:30,160 --> 00:07:34,440 Speaker 1: lack of movement, all these things are so bad processed foods. 102 00:07:35,680 --> 00:07:39,040 Speaker 1: But the solutions are darn simple. Doesn't have to be 103 00:07:39,080 --> 00:07:41,280 Speaker 1: a lot, doesn't have to be complicated, just has to 104 00:07:41,280 --> 00:07:45,840 Speaker 1: be consistent, excessive moderation. Take all of these tips and 105 00:07:45,880 --> 00:07:48,720 Speaker 1: start putting them into practice and your life will get better. 106 00:07:49,760 --> 00:07:54,160 Speaker 1: Get outside. Get outside. Now you have it, kept an 107 00:07:54,200 --> 00:07:59,000 Speaker 1: under ten minutes getting better true fit tip, the biophilia hypothesis, 108 00:07:59,000 --> 00:08:02,280 Speaker 1: get outside, move of We the technology at home the 109 00:08:02,320 --> 00:08:05,720 Speaker 1: majority of the time. This could be a full episode 110 00:08:05,760 --> 00:08:07,880 Speaker 1: and I will talk about it in many other ways, 111 00:08:08,480 --> 00:08:11,400 Speaker 1: flesh it out more what your brain actually does when 112 00:08:11,400 --> 00:08:13,960 Speaker 1: you leave the technology behind and get outside of nature. 113 00:08:14,520 --> 00:08:16,760 Speaker 1: But you got the start, you got the gist, you 114 00:08:16,840 --> 00:08:20,120 Speaker 1: got the tip, and we'll expand on that all right. 115 00:08:21,560 --> 00:08:23,600 Speaker 1: Now you have it, I want to reach out tom 116 00:08:23,720 --> 00:08:26,720 Speaker 1: h Fit. Tom h Fit is Instagram and Twitter. You 117 00:08:26,720 --> 00:08:28,960 Speaker 1: can go to Fitness Disrupted dot com email me through 118 00:08:29,000 --> 00:08:31,840 Speaker 1: there as well. I have to hear from you questions, comments. 119 00:08:32,360 --> 00:08:36,080 Speaker 1: Please follow the show and rate the show. If you 120 00:08:36,120 --> 00:08:41,040 Speaker 1: can comment and tell your friends. My goal is to 121 00:08:41,120 --> 00:08:44,199 Speaker 1: bring you the very very best information so you can 122 00:08:44,240 --> 00:08:49,320 Speaker 1: live your best life, no bias other than that science 123 00:08:49,360 --> 00:08:54,400 Speaker 1: based information that you can use immediately. Thank you for listening. 124 00:08:54,559 --> 00:08:59,080 Speaker 1: I am Tom Holland exercise physiologists, certified sports nutritionists and 125 00:08:59,240 --> 00:09:04,720 Speaker 1: lover passionate about everything health and wellness. Believe in yourself. 126 00:09:09,080 --> 00:09:12,440 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 127 00:09:12,520 --> 00:09:15,319 Speaker 1: more podcasts from my heart Radio, visit the i heart 128 00:09:15,400 --> 00:09:18,800 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 129 00:09:18,840 --> 00:09:19,679 Speaker 1: favorite shows.