1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,760 --> 00:00:20,599 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:20,640 --> 00:00:24,400 Speaker 1: feel like I start almost every podcast by saying, this 4 00:00:24,480 --> 00:00:28,080 Speaker 1: is a great topic for a podcast or the perfect topic, 5 00:00:29,720 --> 00:00:31,560 Speaker 1: and I want to say that about this one as well. 6 00:00:32,240 --> 00:00:39,519 Speaker 1: An amazing study surprised even me, although it didn't it didn't, 7 00:00:40,600 --> 00:00:44,839 Speaker 1: but something out of the north. When it comes to 8 00:00:45,760 --> 00:00:52,080 Speaker 1: how things work, benefits of exercise, calorie burning, we talk 9 00:00:52,159 --> 00:00:56,960 Speaker 1: about cardiovascular exercise, I talk about strength training, how we 10 00:00:57,000 --> 00:00:59,400 Speaker 1: need to do all of these things and how they work. 11 00:01:01,560 --> 00:01:09,400 Speaker 1: But this is different. This is exciting. This is complicated 12 00:01:10,640 --> 00:01:17,280 Speaker 1: because it is complicated, yet it's not I know, I 13 00:01:17,360 --> 00:01:20,240 Speaker 1: know that that's you know. I think Matt Fitzgerald said 14 00:01:20,280 --> 00:01:22,040 Speaker 1: something to that effect the first time I had him 15 00:01:22,040 --> 00:01:24,360 Speaker 1: on the show, because oh, you know, no, it was 16 00:01:25,640 --> 00:01:30,959 Speaker 1: it's Dr rad Schonfeld. I think for Dr Lieberman. Maybe 17 00:01:31,000 --> 00:01:32,560 Speaker 1: with Lieberman, I don't know if I had so many 18 00:01:32,640 --> 00:01:36,080 Speaker 1: great guests and will continue to, but only the best. 19 00:01:36,440 --> 00:01:44,440 Speaker 1: But the solutions are simple, it's the application the behavioral change. 20 00:01:44,520 --> 00:01:48,000 Speaker 1: This challenging for people, and it is challenging because of 21 00:01:48,040 --> 00:01:54,920 Speaker 1: the misinformation and when we oversimplify things that shouldn't be 22 00:01:55,440 --> 00:01:59,600 Speaker 1: in the wrong way. And I know I'm kind of 23 00:01:59,640 --> 00:02:04,320 Speaker 1: talking in circles here, but the bottom line is I'm 24 00:02:04,320 --> 00:02:07,360 Speaker 1: going to bring to you a recent study that is 25 00:02:07,440 --> 00:02:11,919 Speaker 1: yet another reason why you should do something specifically strength 26 00:02:11,919 --> 00:02:17,959 Speaker 1: training for a benefit that is complicated, but it's great 27 00:02:18,720 --> 00:02:22,000 Speaker 1: and it's not one that has talked about. And this 28 00:02:22,080 --> 00:02:25,440 Speaker 1: is an exciting new study, small study mice than a 29 00:02:25,520 --> 00:02:29,239 Speaker 1: small study on people. And then I don't want to 30 00:02:29,280 --> 00:02:32,800 Speaker 1: give away my takeaway at the end from all of it, 31 00:02:35,480 --> 00:02:39,080 Speaker 1: but Fitness Disrupted is about taking an intellectual approach to 32 00:02:39,160 --> 00:02:43,919 Speaker 1: all of this, to looking at the science, to having experience, 33 00:02:44,520 --> 00:02:51,320 Speaker 1: to never stopping studying and examining and keeping the bias 34 00:02:51,480 --> 00:02:56,320 Speaker 1: the biases out. And when it comes to strength training, 35 00:02:56,360 --> 00:03:00,679 Speaker 1: because that's what this study is about, there are still 36 00:03:01,000 --> 00:03:05,760 Speaker 1: the same myths and misconceptions. It's just for body builders. 37 00:03:06,080 --> 00:03:08,320 Speaker 1: You have to go to the gym, you have to 38 00:03:08,400 --> 00:03:12,600 Speaker 1: use expensive equipment, it has to be heavy, it has 39 00:03:12,639 --> 00:03:16,519 Speaker 1: to be an hour. It's just for building muscle and strength, 40 00:03:16,639 --> 00:03:24,399 Speaker 1: which this study will completely debunk, and it's not. It's 41 00:03:24,440 --> 00:03:28,839 Speaker 1: none of those things in and of themselves. You don't 42 00:03:28,880 --> 00:03:30,639 Speaker 1: have to use expensive equipment. You don't have to go 43 00:03:30,680 --> 00:03:32,440 Speaker 1: to the gym, doesn't have to be heavy to be effective. 44 00:03:33,360 --> 00:03:37,280 Speaker 1: It does far more than just build muscle and strength, 45 00:03:37,440 --> 00:03:39,080 Speaker 1: as I have talked about. In this study will go 46 00:03:39,120 --> 00:03:43,600 Speaker 1: into a completely unique finding for most people, there's so 47 00:03:43,680 --> 00:03:48,520 Speaker 1: much more to it. It's not about Arnold Schwarzenegger and 48 00:03:48,600 --> 00:03:54,240 Speaker 1: muscle beach and big biceps or big legs unless you 49 00:03:54,240 --> 00:03:55,960 Speaker 1: want it to be, and then there's a way to 50 00:03:56,000 --> 00:04:00,680 Speaker 1: do that specifically for you. But science as there's so 51 00:04:00,760 --> 00:04:03,880 Speaker 1: much more to it. And we're gonna talk about fat 52 00:04:03,920 --> 00:04:07,480 Speaker 1: burning and metabolism, talk about injury prevention that I've talked 53 00:04:07,520 --> 00:04:11,080 Speaker 1: about so many times before. The cognitive benefits that is 54 00:04:11,120 --> 00:04:14,240 Speaker 1: one of those surprising benefits that I've talked about in 55 00:04:14,320 --> 00:04:23,160 Speaker 1: prior podcasts far exceeds just muscle and strength building. You know, 56 00:04:23,560 --> 00:04:27,880 Speaker 1: we pigeonhole. I don't. I used that we and it 57 00:04:27,880 --> 00:04:34,000 Speaker 1: it sounds wrong because I don't. But the media puts 58 00:04:34,160 --> 00:04:38,560 Speaker 1: cardio out there for weight loss and strength training, for 59 00:04:38,800 --> 00:04:46,400 Speaker 1: muscle building and strength, well they cross over. They cross over. 60 00:04:47,000 --> 00:04:51,600 Speaker 1: As this study will show. There's literally something they referred 61 00:04:51,600 --> 00:04:56,120 Speaker 1: to as cellular cross talk that I will get into 62 00:04:56,640 --> 00:05:03,159 Speaker 1: that is super exciting. It's so much more than just 63 00:05:03,440 --> 00:05:06,720 Speaker 1: muscle building and strength building. In my book, The Micro 64 00:05:06,800 --> 00:05:10,119 Speaker 1: Workout Plan, I'm gonna pull one one study. That book 65 00:05:10,480 --> 00:05:13,320 Speaker 1: is filled dozens and dozens of studies. I said, I'm 66 00:05:13,320 --> 00:05:15,360 Speaker 1: gonna put them all in there, and listen. I don't 67 00:05:15,400 --> 00:05:18,520 Speaker 1: think I've said this on the podcast. I wanted the 68 00:05:18,560 --> 00:05:20,920 Speaker 1: studies within the text. I wanted you to see them 69 00:05:20,960 --> 00:05:23,240 Speaker 1: when I talk about them. That's not the way publishers 70 00:05:23,279 --> 00:05:26,880 Speaker 1: like to do it. Throw at the back, still not 71 00:05:26,920 --> 00:05:29,600 Speaker 1: happy about that. You have to give up a certain things, 72 00:05:30,000 --> 00:05:32,080 Speaker 1: certain number of things when you publish a book with 73 00:05:32,120 --> 00:05:36,520 Speaker 1: a publisher. Very happy I published with this publisher, but 74 00:05:36,600 --> 00:05:39,920 Speaker 1: you know there's there are compromises, and I would rather 75 00:05:40,040 --> 00:05:42,600 Speaker 1: you see these studies right in the text, right when 76 00:05:42,600 --> 00:05:44,479 Speaker 1: I talked about them. That's how I wrote it. But 77 00:05:45,400 --> 00:05:48,240 Speaker 1: I pulled out just one to go with a couple others. 78 00:05:48,440 --> 00:05:51,800 Speaker 1: So I'm gonna finish the fourth studies. Going to talk 79 00:05:51,800 --> 00:05:54,600 Speaker 1: about the fourth one being the one that this is 80 00:05:54,640 --> 00:05:57,840 Speaker 1: all about. But I'm gonna put it in context too, 81 00:05:59,800 --> 00:06:04,720 Speaker 1: the myriad benefits of strength training. Okay, we're gonna do 82 00:06:04,839 --> 00:06:07,760 Speaker 1: that right after this short break. We'll be right back. 83 00:06:19,120 --> 00:06:23,960 Speaker 1: So talking about a study that came out very recently. 84 00:06:25,880 --> 00:06:32,719 Speaker 1: Exact you talk about MEG in the Federation of American 85 00:06:32,760 --> 00:06:36,960 Speaker 1: Societies for Experimental Biology. That's the study I'm gonna get to. 86 00:06:37,240 --> 00:06:42,159 Speaker 1: Let me give you the title Mechanical Overload induced muscle 87 00:06:42,279 --> 00:06:49,480 Speaker 1: derived extracellular Vesicles Promote out of post tissue light polsis. 88 00:06:50,480 --> 00:06:53,840 Speaker 1: I love how complicated that sounds, and I will break 89 00:06:53,880 --> 00:06:55,919 Speaker 1: it down into four or five words for you. Okay, 90 00:06:55,920 --> 00:06:58,160 Speaker 1: but that's where we're gonna get to. We're talking about 91 00:06:58,160 --> 00:07:02,919 Speaker 1: strength training, and yes, I call it the Fountain of 92 00:07:03,000 --> 00:07:05,920 Speaker 1: youth in The Micro Workout Plan, and there is no 93 00:07:06,040 --> 00:07:14,720 Speaker 1: hyperbole there. Zero. Strength training is truly the fountain of youth. 94 00:07:16,200 --> 00:07:23,520 Speaker 1: It allows us to live our best, longest lives, functionally 95 00:07:24,160 --> 00:07:30,360 Speaker 1: healthy and lengthy, and it's within our control. And as 96 00:07:30,440 --> 00:07:33,880 Speaker 1: I said at the start, it's not just for bodybuilders. 97 00:07:33,880 --> 00:07:35,200 Speaker 1: You don't have to go to the gym unless you 98 00:07:35,240 --> 00:07:37,800 Speaker 1: want to. And if you want to be a bodybuilder, awesome, 99 00:07:38,280 --> 00:07:41,840 Speaker 1: doesn't have to be heavy to get results, doesn't have 100 00:07:41,880 --> 00:07:43,880 Speaker 1: to be an hour. My book is called The Micro 101 00:07:43,960 --> 00:07:47,960 Speaker 1: Workout Plan for that reason, can be if you want 102 00:07:48,000 --> 00:07:50,480 Speaker 1: all of those things, and it should vary, as I 103 00:07:50,480 --> 00:07:54,160 Speaker 1: talk about on every single podcast, pretty much variation, variation, 104 00:07:54,240 --> 00:07:57,360 Speaker 1: variation along with moderation. Okay, but let's get right into 105 00:07:57,360 --> 00:08:00,320 Speaker 1: the science first study, and let me off the New 106 00:08:00,400 --> 00:08:02,920 Speaker 1: York Times credit, because that's something that's being shared like 107 00:08:02,960 --> 00:08:07,560 Speaker 1: crazy article written about this. I have had issues with 108 00:08:07,600 --> 00:08:11,440 Speaker 1: certain articles where kind of go for those clicks and 109 00:08:12,000 --> 00:08:15,720 Speaker 1: totally twist the science. I've done those podcasts. I'm never 110 00:08:16,600 --> 00:08:19,000 Speaker 1: you know, if you listen to my podcast, super Positive Person. 111 00:08:19,080 --> 00:08:21,440 Speaker 1: So I don't enjoy doing those shows and they get 112 00:08:21,440 --> 00:08:23,800 Speaker 1: me amped up. And if you've listened to them, I 113 00:08:23,880 --> 00:08:26,160 Speaker 1: have a different energy level because they get angry because 114 00:08:26,160 --> 00:08:29,360 Speaker 1: they're confusing you. This is not one of those you 115 00:08:29,360 --> 00:08:32,520 Speaker 1: know why too, because it's complicated, But I will make 116 00:08:32,520 --> 00:08:34,960 Speaker 1: it simple for you. That's literally what I do here. 117 00:08:35,440 --> 00:08:37,240 Speaker 1: I'm going to read the science. I'm gonna look at 118 00:08:37,280 --> 00:08:40,120 Speaker 1: the studies. I'm gonna break it down. I'm gonna give 119 00:08:40,160 --> 00:08:43,760 Speaker 1: you the limitations in a short amount of time hopefully. 120 00:08:44,240 --> 00:08:46,920 Speaker 1: All right, But this is a good one. And in 121 00:08:46,920 --> 00:08:50,160 Speaker 1: that article, you know, they're along with other ones that 122 00:08:50,280 --> 00:08:52,760 Speaker 1: cite this study, they bring up a couple other studies 123 00:08:52,760 --> 00:08:55,520 Speaker 1: as well. So I'm gonna throw those out. Start with 124 00:08:55,559 --> 00:09:01,120 Speaker 1: those because it bears repeating so we talk about strength training, Well, 125 00:09:01,240 --> 00:09:05,160 Speaker 1: let's talk about obesity, right, huge issue, huge issue. We 126 00:09:05,160 --> 00:09:09,040 Speaker 1: want to be our healthiest weight and listen, you know COVID. 127 00:09:09,559 --> 00:09:16,079 Speaker 1: There are two main risk factors for COVID. Age and wait. Now, 128 00:09:16,840 --> 00:09:20,520 Speaker 1: I feel sad that it's taken a pandemic to hammer 129 00:09:20,559 --> 00:09:22,480 Speaker 1: home what I've been saying. You know, people say we 130 00:09:22,520 --> 00:09:25,480 Speaker 1: want to have discussion about everything, a conversation, and we 131 00:09:25,480 --> 00:09:28,840 Speaker 1: can't have a conversation about weight. Now, you should love yourself, 132 00:09:28,960 --> 00:09:33,120 Speaker 1: be happy with yourself, regardless of your weight and and 133 00:09:33,600 --> 00:09:37,000 Speaker 1: anything that goes with that. But we are not going 134 00:09:37,040 --> 00:09:41,559 Speaker 1: to say that you can be healthy when you are overweight. 135 00:09:43,200 --> 00:09:45,360 Speaker 1: You know, topic for another day. I've talked about it, 136 00:09:45,400 --> 00:09:47,720 Speaker 1: but this is, this is the pandemic has proven that, 137 00:09:48,640 --> 00:09:53,920 Speaker 1: unlike anything else, we can't control our age. We can 138 00:09:53,960 --> 00:09:57,640 Speaker 1: control how much we wait. We want to be our 139 00:09:57,920 --> 00:10:02,160 Speaker 1: healthiest weight. We want to go to the doctor and 140 00:10:02,200 --> 00:10:04,800 Speaker 1: have our blood work and all of those metrics that 141 00:10:04,920 --> 00:10:11,319 Speaker 1: define our health be in the correct range. And carrying 142 00:10:11,360 --> 00:10:16,160 Speaker 1: around excess weight leads to a myriad of negative health issues, 143 00:10:16,720 --> 00:10:19,880 Speaker 1: not limited to joint issues and all those things a myriad. 144 00:10:20,040 --> 00:10:21,680 Speaker 1: So we want to be a healthy way, simple end 145 00:10:21,720 --> 00:10:24,679 Speaker 1: of story. That's science. Okay, So how do we do 146 00:10:24,720 --> 00:10:28,640 Speaker 1: that excessive moderation. We change what we eat a little bit, 147 00:10:28,800 --> 00:10:31,040 Speaker 1: we move a little bit more, we strength train a 148 00:10:31,080 --> 00:10:32,920 Speaker 1: little bit more, We do all the five components of 149 00:10:32,960 --> 00:10:37,040 Speaker 1: fitness so that not one thing changes our life dramatically. 150 00:10:37,400 --> 00:10:40,200 Speaker 1: We're not just going on a starvation diet which work 151 00:10:40,240 --> 00:10:42,800 Speaker 1: short term and is not healthy long term. We don't 152 00:10:42,920 --> 00:10:46,160 Speaker 1: just exercise not healthy. We've got to do all of 153 00:10:46,240 --> 00:10:50,120 Speaker 1: the above. So first study resistance exercise alone and in 154 00:10:50,200 --> 00:10:54,800 Speaker 1: combination with aerobic exercise and obesity in Dallas, Texas, a 155 00:10:54,920 --> 00:11:01,960 Speaker 1: prospective cohort study. This was June recent. Okay. They're looking 156 00:11:02,000 --> 00:11:05,880 Speaker 1: at obesity and the growing public health problem it is 157 00:11:06,360 --> 00:11:10,640 Speaker 1: especially in high income countries. Okay, So they're looking at 158 00:11:10,679 --> 00:11:14,040 Speaker 1: the relationship between resistance exercise, which they referred to as 159 00:11:14,160 --> 00:11:17,359 Speaker 1: r E in these studies alone and then in combination 160 00:11:17,400 --> 00:11:23,360 Speaker 1: with aerobic exercise. Now, I would argue the conclusion it's 161 00:11:23,360 --> 00:11:26,040 Speaker 1: going to be common sense for people, but again I 162 00:11:26,080 --> 00:11:28,360 Speaker 1: need to hammer this home over and over and over again. 163 00:11:28,400 --> 00:11:31,160 Speaker 1: You need to see the subtleties within these studies as well. 164 00:11:31,600 --> 00:11:33,840 Speaker 1: So the purpose of this study was to examine the 165 00:11:33,840 --> 00:11:39,360 Speaker 1: associations between different amounts and frequencies of resistance exercise independent 166 00:11:39,400 --> 00:11:44,080 Speaker 1: of aerobic exercise and obesity. Right, So again I said 167 00:11:44,120 --> 00:11:47,360 Speaker 1: at the start, Unfortunately people look at aerobic activity as 168 00:11:47,400 --> 00:11:51,000 Speaker 1: only calorie burning, only for losing weight. And there are 169 00:11:51,080 --> 00:11:54,920 Speaker 1: myriad benefits way beyond that, not the least of which 170 00:11:55,000 --> 00:11:58,679 Speaker 1: is a strong heart, okay, and all the mental benefits 171 00:11:58,880 --> 00:12:01,280 Speaker 1: and then strength training is out of this getting strong. 172 00:12:01,600 --> 00:12:03,920 Speaker 1: Vanity didn't even bring that one up, just you know, 173 00:12:04,040 --> 00:12:09,160 Speaker 1: changing the way we look much more than that. So, uh, 174 00:12:09,400 --> 00:12:10,880 Speaker 1: we need to go through Well, this was a big 175 00:12:10,960 --> 00:12:14,679 Speaker 1: study over eleven thousand, about twelve thousand healthy adults aged 176 00:12:14,800 --> 00:12:17,400 Speaker 1: eighteen to eighty nine with a b m I of 177 00:12:18,120 --> 00:12:23,559 Speaker 1: uh let's see here, of less than thirty kilograms per 178 00:12:24,080 --> 00:12:27,240 Speaker 1: middle leader squared at baseline, who complete at least two 179 00:12:27,240 --> 00:12:33,240 Speaker 1: clinical examinations during seven through two thousand five as part 180 00:12:33,280 --> 00:12:37,679 Speaker 1: of the Aerobic Center Longitudinal Study. Um Self reports always 181 00:12:37,679 --> 00:12:41,040 Speaker 1: an issue, Always a problem. Resistance exercise participation in minutes 182 00:12:41,080 --> 00:12:43,160 Speaker 1: a week and days a week were collected from a 183 00:12:43,200 --> 00:12:47,120 Speaker 1: standardized questionnaire. Incident obesity was defined as a b m 184 00:12:47,160 --> 00:12:51,920 Speaker 1: I greater than thirty kilograms per milligrams at follow up. Okay, 185 00:12:52,120 --> 00:12:55,319 Speaker 1: During the average six year follow up, eight seventy four 186 00:12:55,360 --> 00:12:59,920 Speaker 1: developed obesity compared with no resistance exercise d nineteen minutes 187 00:12:59,920 --> 00:13:04,720 Speaker 1: of week of resistance exercise was associated with and thirty 188 00:13:04,760 --> 00:13:08,640 Speaker 1: one percent reduced risk of obesity defined by b m I. 189 00:13:09,080 --> 00:13:11,960 Speaker 1: So they're doing b m I waste circumference and things 190 00:13:12,000 --> 00:13:16,040 Speaker 1: like that compared with not meeting the resistance exercise guidelines 191 00:13:16,640 --> 00:13:18,920 Speaker 1: of greater than we're equal to two days a week, 192 00:13:19,280 --> 00:13:21,360 Speaker 1: which is what I say, you know two to three 193 00:13:21,400 --> 00:13:25,560 Speaker 1: depending on your goals. Obviously, meeting the resistance exercise guidelines 194 00:13:25,640 --> 00:13:30,200 Speaker 1: was associated with eighteen percent and thirty percent reduced risk 195 00:13:30,760 --> 00:13:35,600 Speaker 1: of obesity defined by b m I. Okay, takeaway compared 196 00:13:35,640 --> 00:13:42,359 Speaker 1: with meeting neither guideline. Meeting both aerobic and resistance guidelines 197 00:13:42,400 --> 00:13:47,439 Speaker 1: were associated with the smallest hazard ratios for obesity. So 198 00:13:48,160 --> 00:13:51,040 Speaker 1: again that's why I said common sense. They observed that 199 00:13:51,400 --> 00:13:55,400 Speaker 1: resistance exercise was associated with a significantly reduced risk of 200 00:13:55,440 --> 00:14:00,880 Speaker 1: obesity even after considering aerobic exercise, So that's not actually 201 00:14:01,520 --> 00:14:08,600 Speaker 1: what most people would think. Resistance exercise alone significantly reduced 202 00:14:08,679 --> 00:14:13,679 Speaker 1: risk of obesity even after considering aerobic exercise. But this 203 00:14:13,760 --> 00:14:17,640 Speaker 1: is where I was trying to go. Meeting both your 204 00:14:17,640 --> 00:14:21,080 Speaker 1: aerobic and resistance skidelines was associated with even lower or 205 00:14:21,120 --> 00:14:25,520 Speaker 1: the lowest risk of obesity. So that makes sense. But 206 00:14:25,600 --> 00:14:28,040 Speaker 1: the takeaway there for you is what I said at 207 00:14:28,080 --> 00:14:30,600 Speaker 1: the start, that people think of strength training is only 208 00:14:31,600 --> 00:14:35,480 Speaker 1: building strength, building muscle, changing the way you look, you know, 209 00:14:35,680 --> 00:14:43,280 Speaker 1: for a muscular uh component, standpoint weight maintenance, and then 210 00:14:43,320 --> 00:14:46,080 Speaker 1: for the reasons I'm going to get to. Okay, so 211 00:14:46,440 --> 00:14:49,440 Speaker 1: we want to do all of the above, as I 212 00:14:49,520 --> 00:14:53,360 Speaker 1: keep saying over and over, not just aerobics aerobics. I 213 00:14:53,400 --> 00:14:57,440 Speaker 1: feel like Jane Fondo aerobic activity. You want to do 214 00:14:57,480 --> 00:15:00,480 Speaker 1: your cardio, you want to do your strength and whatever 215 00:15:00,520 --> 00:15:05,400 Speaker 1: that is for you, Okay, because you're gonna get results 216 00:15:05,440 --> 00:15:07,520 Speaker 1: just by doing strength training, and you're gonna lose weight. 217 00:15:07,840 --> 00:15:10,320 Speaker 1: This study shows, says alludes to and by the way, 218 00:15:10,440 --> 00:15:14,040 Speaker 1: lots of limitations in this study predominantly white men from 219 00:15:14,080 --> 00:15:18,560 Speaker 1: middle to upper socio economic strata uh self reports as 220 00:15:18,560 --> 00:15:21,280 Speaker 1: I said, oh he's a problem, and lack of detailed 221 00:15:21,280 --> 00:15:27,480 Speaker 1: diet data. Okay, got it. Huge limitations. But let's go 222 00:15:27,520 --> 00:15:29,280 Speaker 1: to the common sense and let's go to the findings. 223 00:15:29,280 --> 00:15:34,000 Speaker 1: People who strength training, it's a positive people and it's 224 00:15:34,000 --> 00:15:37,600 Speaker 1: a positive in so many ways. Is I will continually 225 00:15:37,600 --> 00:15:42,240 Speaker 1: talk about here, all right, So I want to say 226 00:15:42,240 --> 00:15:44,800 Speaker 1: something else about that. I think that's it. Yeah. So 227 00:15:44,960 --> 00:15:50,200 Speaker 1: weight loss, weight maintenance, right, Uh, avoiding obesity super important. 228 00:15:50,240 --> 00:15:52,960 Speaker 1: Strength training as a component. Okay, here's a different way, 229 00:15:53,240 --> 00:15:57,240 Speaker 1: different you know, mechanism by which strength training is a positive. 230 00:15:57,600 --> 00:16:01,800 Speaker 1: Study Effect of acute resistance exercise on post exercise oxygen 231 00:16:01,840 --> 00:16:06,400 Speaker 1: consumption and resting metabolic rate in young women, small study, 232 00:16:06,520 --> 00:16:10,040 Speaker 1: super small study. This was International Journal of Sports Nutrition 233 00:16:10,160 --> 00:16:15,480 Speaker 1: and Exercise Metabolism, Older Study, two thousand March. Okay, but 234 00:16:15,800 --> 00:16:20,520 Speaker 1: the findings they all start to add up. People. That's 235 00:16:20,560 --> 00:16:22,760 Speaker 1: why I should actually count how many studies I've given 236 00:16:22,840 --> 00:16:27,680 Speaker 1: you in these almost three hundred shows. After a certain 237 00:16:27,720 --> 00:16:29,960 Speaker 1: amount of time, you go, okay, we start to see 238 00:16:30,560 --> 00:16:34,400 Speaker 1: a pattern, you know, and we take the common sense 239 00:16:34,480 --> 00:16:37,520 Speaker 1: all of that stuff. Okay. So this study looked at 240 00:16:38,000 --> 00:16:41,280 Speaker 1: the increased fat bird that comes from strength training and 241 00:16:41,320 --> 00:16:46,160 Speaker 1: the energy expenditure that comes from strength training after exercise 242 00:16:46,400 --> 00:16:51,760 Speaker 1: post exercise benefits. Okay, So this study determined the effect 243 00:16:51,840 --> 00:16:56,320 Speaker 1: of an intense spout of resistive exercise on post exercise 244 00:16:56,360 --> 00:17:00,560 Speaker 1: oxygen consumption, resting metabolic great and resting fat sedation in 245 00:17:00,680 --> 00:17:05,480 Speaker 1: young women, small study young women. Okay, I'm just gonna 246 00:17:05,520 --> 00:17:08,119 Speaker 1: read Yeah, I'm gonna read you just a little bit 247 00:17:08,119 --> 00:17:09,760 Speaker 1: of the abstract so you get an idea, a little 248 00:17:09,800 --> 00:17:11,840 Speaker 1: science e stuff here. On the morning of day one, 249 00:17:11,920 --> 00:17:16,119 Speaker 1: resting metabolic rate was measured by indirect calorimetry. Okay, at 250 00:17:16,960 --> 00:17:21,560 Speaker 1: hours pre exercise, resting oxygen consumption was measured, followed by 251 00:17:21,600 --> 00:17:25,840 Speaker 1: a hundred minutes of resistant exercise. That's a lot, people see. 252 00:17:25,840 --> 00:17:28,320 Speaker 1: This is stuff. You see the headlines and things pulled 253 00:17:28,320 --> 00:17:31,120 Speaker 1: out of studies and you've got what they do. How 254 00:17:31,119 --> 00:17:34,240 Speaker 1: many were there? What were their ages? You go, okay, 255 00:17:34,280 --> 00:17:37,880 Speaker 1: but again, we need to look at all that all 256 00:17:37,920 --> 00:17:40,159 Speaker 1: the time. Let's start to look at the patterns and 257 00:17:40,240 --> 00:17:44,680 Speaker 1: let's use common sense. Post exercise oxygen consumption was then 258 00:17:44,720 --> 00:17:48,359 Speaker 1: measured for a three hour recovery period. On the following morning, 259 00:17:48,440 --> 00:17:52,000 Speaker 1: day two, resting metabolic rate was once again measured in 260 00:17:52,040 --> 00:17:56,040 Speaker 1: a fasted state at seven o'clock a m. Post exercise 261 00:17:56,080 --> 00:18:01,320 Speaker 1: oxygen consumption remained it elevated. This is important during the 262 00:18:01,560 --> 00:18:05,320 Speaker 1: entire three hour post exercise recovery period compared to the 263 00:18:05,359 --> 00:18:10,360 Speaker 1: pre exercise baseline okay. Resting metabolic rate was increased by 264 00:18:10,480 --> 00:18:15,480 Speaker 1: four from day one compared to day two. Resting fat 265 00:18:15,480 --> 00:18:19,000 Speaker 1: oxidation as determined by the respiratory exchange ratio. The r 266 00:18:19,040 --> 00:18:24,400 Speaker 1: e R was also significantly elevated on day two compared 267 00:18:24,440 --> 00:18:28,720 Speaker 1: to day one. These results indicate that among young women, 268 00:18:28,760 --> 00:18:34,240 Speaker 1: they're gonna specify that acute strenuous resistance exercise. I like 269 00:18:34,400 --> 00:18:38,320 Speaker 1: that specific right of this nature used in the study 270 00:18:38,440 --> 00:18:42,040 Speaker 1: is capable of producing modest I like that too, not 271 00:18:42,119 --> 00:18:47,080 Speaker 1: a huge, but prolonged elevations of post exercise metabolic rate 272 00:18:47,520 --> 00:18:55,600 Speaker 1: and possibly fat oxidation. What's the takeaway? Hundred minutes. Probably 273 00:18:55,640 --> 00:18:58,840 Speaker 1: not gonna do that. You know, not everyone is, you know, 274 00:18:58,840 --> 00:19:02,359 Speaker 1: twenty two year old female l obviously, but that's not 275 00:19:02,400 --> 00:19:04,600 Speaker 1: on mice. The next one of the studies will be 276 00:19:04,960 --> 00:19:10,080 Speaker 1: and modest but prolonged elevations of metal balk great. So 277 00:19:10,080 --> 00:19:11,960 Speaker 1: in other words, you're benefiting. And you've heard this in 278 00:19:12,000 --> 00:19:16,240 Speaker 1: the media post exercise you are benefiting. But usually when 279 00:19:16,280 --> 00:19:19,520 Speaker 1: you hear that, and I've done these shows, Dr Michelle Olson, 280 00:19:19,840 --> 00:19:22,760 Speaker 1: that's hit training. That's just you think of intervals and 281 00:19:22,880 --> 00:19:29,840 Speaker 1: all out cardio. This is high intensity strength. So even 282 00:19:29,880 --> 00:19:32,719 Speaker 1: though you might not fit those categories, the hundred minutes, 283 00:19:32,880 --> 00:19:40,400 Speaker 1: the intense, super intense. It shows that strength training can 284 00:19:41,960 --> 00:19:48,160 Speaker 1: help you burn fat and that the benefits continue post exercise. 285 00:19:49,480 --> 00:19:52,760 Speaker 1: And the final takeaway is even the modest term, it 286 00:19:52,800 --> 00:19:56,439 Speaker 1: all adds up. It all adds up. People. So if 287 00:19:56,440 --> 00:19:59,720 Speaker 1: you're doing your cardio and you're mixing that up the 288 00:19:59,720 --> 00:20:03,520 Speaker 1: way I tell you, some endurance, some interval training, some hills, whatever, 289 00:20:04,240 --> 00:20:07,520 Speaker 1: different modes, you're changing your diet a little bit, a 290 00:20:07,600 --> 00:20:10,840 Speaker 1: little bit healthier, fewer, you know, a couple of hundred calories, 291 00:20:10,840 --> 00:20:14,359 Speaker 1: fewer per day that set stay there, not five, not 292 00:20:14,400 --> 00:20:16,520 Speaker 1: a thousand even, and then you're doing these type of 293 00:20:16,520 --> 00:20:20,600 Speaker 1: workouts where you're burning modest but more calories after your workout. 294 00:20:22,040 --> 00:20:26,679 Speaker 1: This is how you get a lifetime of results, and 295 00:20:26,680 --> 00:20:31,119 Speaker 1: this is how you get behavior change that's enjoyable because 296 00:20:31,160 --> 00:20:34,720 Speaker 1: it's your choice to determine what type of resistance training 297 00:20:34,760 --> 00:20:40,680 Speaker 1: that is. Okay, I could go on, but let's get 298 00:20:40,760 --> 00:20:42,879 Speaker 1: right to the study, right to the one that this 299 00:20:42,960 --> 00:20:45,240 Speaker 1: is all about. And by the way, I love my dad, 300 00:20:45,600 --> 00:20:49,560 Speaker 1: finance guy, all my brothers too, like he will forward 301 00:20:49,600 --> 00:20:53,680 Speaker 1: me studies frequently that jump out and usually it's one 302 00:20:53,680 --> 00:20:56,840 Speaker 1: of the top publications. Uh, this study was one of them. 303 00:20:57,960 --> 00:20:59,399 Speaker 1: This was one of them. And that's how I know, 304 00:20:59,720 --> 00:21:02,240 Speaker 1: you know, I'm reading these every morning, as I say, 305 00:21:02,320 --> 00:21:04,200 Speaker 1: you know, but when I start to get them from 306 00:21:04,200 --> 00:21:06,840 Speaker 1: my dad and from friends, and and then when I saw, 307 00:21:07,200 --> 00:21:09,280 Speaker 1: you know, specifically what this one was about, I said, 308 00:21:09,800 --> 00:21:11,800 Speaker 1: this show is being done within twenty four hours. It's 309 00:21:11,800 --> 00:21:14,800 Speaker 1: too important. It's too important. It's out there and it's 310 00:21:14,840 --> 00:21:17,360 Speaker 1: it's an amazing study. And when we get back from 311 00:21:17,400 --> 00:21:19,720 Speaker 1: the last break, which is this one, I will get 312 00:21:19,800 --> 00:21:21,600 Speaker 1: right to it. All right, final break, We'll be right back. 313 00:21:32,920 --> 00:21:35,520 Speaker 1: All right. So this is the study. I read you 314 00:21:35,720 --> 00:21:38,560 Speaker 1: the title and gave you the publication already, but I 315 00:21:38,600 --> 00:21:42,960 Speaker 1: will do it one more time. Mechanical overloaded Mechanical overloade 316 00:21:43,240 --> 00:21:48,879 Speaker 1: induced muscle derived extra cellular vesicles promote out a post 317 00:21:49,000 --> 00:21:53,639 Speaker 1: tissue like policies. I love that title. That might be 318 00:21:53,640 --> 00:21:57,280 Speaker 1: one of the best titles ever. Federation of American Societies 319 00:21:57,560 --> 00:22:03,640 Speaker 1: for Experimental Biology Mechanical overload induced muscle derived Okay, so 320 00:22:03,680 --> 00:22:09,240 Speaker 1: that's strength training. The tricky thing here is vesicles, extra 321 00:22:09,320 --> 00:22:11,439 Speaker 1: cellular vesicles. What the heck is that? That's what I'm 322 00:22:11,440 --> 00:22:14,200 Speaker 1: gonna have to promote at a post tissue lay polysis, 323 00:22:14,320 --> 00:22:20,120 Speaker 1: fat burning promost fat release, fat being utilized as an 324 00:22:20,200 --> 00:22:26,280 Speaker 1: energy source substrate. So that's the scientific title, and it's 325 00:22:27,480 --> 00:22:29,960 Speaker 1: up to me now to explain what these vesicle things are. 326 00:22:30,359 --> 00:22:33,080 Speaker 1: All right, let me just read you part of the abstract. 327 00:22:33,359 --> 00:22:36,439 Speaker 1: How regular physical activity is able to improve health remains 328 00:22:36,440 --> 00:22:40,960 Speaker 1: poorly understood. The release of factors from skeletal muscle following 329 00:22:41,080 --> 00:22:46,440 Speaker 1: exercise has been proposed as a possible mechanism mediating such 330 00:22:46,600 --> 00:22:50,760 Speaker 1: systemic benefits. So before us talking about benefits from exercise 331 00:22:50,840 --> 00:22:54,280 Speaker 1: that happened after but that's elevated oxygen consumption. Your body 332 00:22:54,320 --> 00:22:56,960 Speaker 1: is trying to return to homeostasis. It's trying to get back. 333 00:22:57,000 --> 00:23:00,639 Speaker 1: You pushed it really hard, and it's burning calories in 334 00:23:00,640 --> 00:23:04,760 Speaker 1: a different way. This is different. And the abstract goes on. 335 00:23:04,880 --> 00:23:09,439 Speaker 1: We describe a mechanism wherein skeletal muscle in response to 336 00:23:09,480 --> 00:23:15,320 Speaker 1: a hypertrophic stimulus that's strength training induced by mechanical overload 337 00:23:15,359 --> 00:23:18,639 Speaker 1: against strength training. And here on out it's m o V. 338 00:23:18,960 --> 00:23:22,919 Speaker 1: So we're gonna call it move released extra cellular vesicles 339 00:23:23,040 --> 00:23:29,240 Speaker 1: e vs containing muscle specific mere one that were preferentially 340 00:23:29,440 --> 00:23:35,960 Speaker 1: taken up Bye epidimal cells white out of post tissue, 341 00:23:36,840 --> 00:23:38,840 Speaker 1: so epididymal white out of post tissue. W we'll call 342 00:23:38,840 --> 00:23:40,440 Speaker 1: it that. I was gonna say fat cells, and they 343 00:23:40,440 --> 00:23:45,400 Speaker 1: call those EWATT. So there's a lot there, but basically 344 00:23:45,480 --> 00:23:49,520 Speaker 1: what it's saying is after strength training, something is released 345 00:23:49,560 --> 00:23:54,600 Speaker 1: into the blood stream that may be good for fat burning. Okay, 346 00:23:54,720 --> 00:23:56,680 Speaker 1: I'm gonna read you. I know this is super as 347 00:23:56,720 --> 00:23:59,280 Speaker 1: probably the most science paragraph I've ever read on the show, 348 00:23:59,320 --> 00:24:01,440 Speaker 1: but it is reading. And I'm not even gonna be 349 00:24:01,440 --> 00:24:03,080 Speaker 1: able to read the genes and things like that. There's 350 00:24:03,119 --> 00:24:04,960 Speaker 1: too many letters and numbers and things like that, but 351 00:24:05,760 --> 00:24:09,200 Speaker 1: it bears reading because this is this is complicated. This 352 00:24:09,280 --> 00:24:11,440 Speaker 1: is why when you have, you know, the trainer or 353 00:24:11,480 --> 00:24:13,840 Speaker 1: the person who's trying to explain things in a way, 354 00:24:14,840 --> 00:24:17,320 Speaker 1: it might be more complicated that because it is Okay, 355 00:24:17,560 --> 00:24:22,840 Speaker 1: in ewatt, mere one promoted adrenergic signaling and like polsis 356 00:24:22,920 --> 00:24:25,960 Speaker 1: by targeting, I'm gonna call it t fat for you guys, 357 00:24:26,040 --> 00:24:28,879 Speaker 1: A known repressor of I'm gonna call it a d 358 00:24:29,080 --> 00:24:34,480 Speaker 1: R expression inhibiting e V. Remember that's the extracellular vesicles 359 00:24:34,840 --> 00:24:40,560 Speaker 1: release prevented the move induced increase in ewatt mere one abundance, 360 00:24:40,600 --> 00:24:44,840 Speaker 1: an expression of light politic genes resistance exercise decreased skeletal 361 00:24:44,920 --> 00:24:48,920 Speaker 1: muscle mirror one expression with a concomitant increase in plasma 362 00:24:49,000 --> 00:24:53,240 Speaker 1: e v mere one abundance, suggesting a similar mechanism may 363 00:24:53,280 --> 00:24:57,560 Speaker 1: be operative in humans. What the heck is that I 364 00:24:57,720 --> 00:25:03,520 Speaker 1: read you that because it's complicated, because there's so much 365 00:25:03,560 --> 00:25:08,560 Speaker 1: more than just muscle building, muscle strengthening and looking good 366 00:25:08,600 --> 00:25:11,919 Speaker 1: from strength training. The body is amazing, and this is 367 00:25:12,000 --> 00:25:13,919 Speaker 1: just what we're looking at. We don't even know what 368 00:25:13,960 --> 00:25:17,560 Speaker 1: we're looking at oftentimes, so studies are awesome. Science is awesome. 369 00:25:19,160 --> 00:25:21,359 Speaker 1: But my point is like, we're going to continue to 370 00:25:21,400 --> 00:25:26,720 Speaker 1: find benefits like this from cardiovascular exercise, from eating healthy, 371 00:25:26,800 --> 00:25:31,320 Speaker 1: from positive thinking, from strength training for years to come. 372 00:25:31,480 --> 00:25:36,800 Speaker 1: It's complicated, but it's great. There are so many more 373 00:25:36,800 --> 00:25:42,919 Speaker 1: benefits than we even know. And probably the most important 374 00:25:43,640 --> 00:25:49,720 Speaker 1: aspect of all of this is how extensive and interconnected 375 00:25:50,680 --> 00:25:54,560 Speaker 1: all of this is, all of the effects of exercise 376 00:25:55,480 --> 00:25:58,440 Speaker 1: that you can't pull it apart. Then you can't say 377 00:25:58,440 --> 00:26:03,640 Speaker 1: one is better than the other. It's like taking vegetables 378 00:26:03,680 --> 00:26:05,880 Speaker 1: and fruit and trying to put them in a pill 379 00:26:06,000 --> 00:26:11,639 Speaker 1: for it can't be done with the same effect of 380 00:26:11,800 --> 00:26:15,560 Speaker 1: actually eating it, and that is a horrible you know, 381 00:26:15,600 --> 00:26:20,800 Speaker 1: maybe analogy. But my point is it's complicated. Nutrition is complicated, 382 00:26:22,160 --> 00:26:26,520 Speaker 1: exercise is complicated, and we're gonna I'm gonna bring you 383 00:26:26,560 --> 00:26:29,160 Speaker 1: the science. But at the end of the day, when 384 00:26:29,160 --> 00:26:31,720 Speaker 1: you're doing your strength training, go this is really good 385 00:26:31,760 --> 00:26:35,560 Speaker 1: for me in so many more ways then I used 386 00:26:35,560 --> 00:26:38,960 Speaker 1: to think. When you do your card, you've asked your exercise, 387 00:26:38,960 --> 00:26:41,560 Speaker 1: go for your walk. This is amazing for me in 388 00:26:41,640 --> 00:26:44,240 Speaker 1: so many more ways than I thought. That it's not 389 00:26:44,320 --> 00:26:48,280 Speaker 1: just about weight loss, that it's about the mental state 390 00:26:48,400 --> 00:26:54,960 Speaker 1: and all of the other complicated, interconnected effects that exercise has. Okay, 391 00:26:55,119 --> 00:26:57,639 Speaker 1: that's why I read you that. Let me read you 392 00:26:57,720 --> 00:27:02,960 Speaker 1: one final sentence from from the abstract. Altogether, these findings 393 00:27:03,000 --> 00:27:09,080 Speaker 1: demonstrate that skeletal muscle promotes metabolic adaptations in adipose tissue 394 00:27:09,600 --> 00:27:14,520 Speaker 1: in response to move via via via whichever you want 395 00:27:14,560 --> 00:27:17,760 Speaker 1: to say it e V. Mediated delivery of m of 396 00:27:17,920 --> 00:27:24,080 Speaker 1: mere one. What going on skeletal muscle? Okay, medical adaptations 397 00:27:24,119 --> 00:27:28,880 Speaker 1: in fat tissue in response to exercise strength training via 398 00:27:29,160 --> 00:27:35,920 Speaker 1: these mere one things. Okay, all right, So what the 399 00:27:35,960 --> 00:27:39,560 Speaker 1: heck is going on there. It's complicated, but in a 400 00:27:39,560 --> 00:27:44,800 Speaker 1: good way, all right. So muscles release hormones and other 401 00:27:44,880 --> 00:27:48,800 Speaker 1: proteins after exercise that enter the blood stream. Okay, So 402 00:27:48,920 --> 00:27:52,600 Speaker 1: muscles do your strength training, things happen in your blood 403 00:27:52,600 --> 00:27:59,439 Speaker 1: stream essentially, okay, and that affects other things, other organs, 404 00:27:59,720 --> 00:28:03,040 Speaker 1: other reactions. And this is what I was referring to 405 00:28:03,160 --> 00:28:06,960 Speaker 1: earlier as cellular cross talk. So what is that. I'm 406 00:28:07,000 --> 00:28:08,720 Speaker 1: going to try to keep this at. You know, first 407 00:28:08,800 --> 00:28:15,439 Speaker 1: level tissues may also pump out tiny bubbles. These are 408 00:28:15,480 --> 00:28:20,560 Speaker 1: the vesicles that one confusing part of the title during 409 00:28:20,600 --> 00:28:26,440 Speaker 1: this cross talk. Okay, tissues pumping out these tiny bubbles 410 00:28:27,280 --> 00:28:30,800 Speaker 1: known as vesicles during the cross talk. Okay, and when 411 00:28:30,840 --> 00:28:35,439 Speaker 1: these things are in the bloodstream, tissues are talking to 412 00:28:35,480 --> 00:28:37,879 Speaker 1: one another essentially, is what they're saying with this cross talk. 413 00:28:38,360 --> 00:28:43,360 Speaker 1: So mire one this thing they were specifically looking at. Okay, 414 00:28:44,800 --> 00:28:52,160 Speaker 1: mirror one give you basically modulates muscle growth. Okay, mere 415 00:28:52,240 --> 00:28:56,880 Speaker 1: one something that modulates muscle growth that they can study, 416 00:28:56,880 --> 00:29:00,520 Speaker 1: they can look at and measure. Okay, So a study 417 00:29:00,600 --> 00:29:04,040 Speaker 1: was done with mice. They basically for those of you 418 00:29:04,080 --> 00:29:06,800 Speaker 1: who are you know, I love animals and things like that, 419 00:29:06,840 --> 00:29:08,239 Speaker 1: but we have to do studies. I'm not gonna give 420 00:29:08,240 --> 00:29:12,040 Speaker 1: you the specifics, but they looked at mice and what 421 00:29:12,240 --> 00:29:14,560 Speaker 1: we'll call it strength training and mice for your purposes, 422 00:29:14,960 --> 00:29:20,760 Speaker 1: and the mere one after exercise strength training was depleted 423 00:29:20,800 --> 00:29:23,000 Speaker 1: in their legs, but it was in the fat cells, 424 00:29:23,480 --> 00:29:26,240 Speaker 1: this mere one, So that the muscles that were utilized 425 00:29:26,320 --> 00:29:30,320 Speaker 1: for strength training depleted of this mere one, but it 426 00:29:30,360 --> 00:29:33,520 Speaker 1: was found in the fat cells. And when it moved 427 00:29:33,560 --> 00:29:37,600 Speaker 1: to these fat cells post strength training, the genes in 428 00:29:37,640 --> 00:29:40,320 Speaker 1: the fat cells, some of these genes broke down the 429 00:29:40,320 --> 00:29:44,760 Speaker 1: fatty acids so they could be used as fuel. Okay, 430 00:29:46,080 --> 00:29:50,720 Speaker 1: they created these vesicles in the fat that broke it down. 431 00:29:52,000 --> 00:29:53,640 Speaker 1: And that's pretty much how we're going to keep it. 432 00:29:54,320 --> 00:29:57,400 Speaker 1: So you go strength training, what do I talk about 433 00:29:57,400 --> 00:30:01,240 Speaker 1: all the time here on the show. It builds metabolically active, 434 00:30:01,320 --> 00:30:05,120 Speaker 1: lean muscle that raises your metabolism, You burn more calories, 435 00:30:05,960 --> 00:30:09,880 Speaker 1: you lose weight, you burn fat. And then there's the 436 00:30:09,920 --> 00:30:15,320 Speaker 1: study I just talked about, second study where post exercise 437 00:30:15,360 --> 00:30:19,840 Speaker 1: oxygen consumption another way, So this is a third way. 438 00:30:20,160 --> 00:30:25,080 Speaker 1: These vesicles and this mere one after strength training, going 439 00:30:25,200 --> 00:30:33,000 Speaker 1: from the muscles that were used and this biological matter 440 00:30:33,720 --> 00:30:37,400 Speaker 1: going from one tissue to another, from the muscles to 441 00:30:37,560 --> 00:30:44,800 Speaker 1: the fat tissues, and then breaking down those fat cells, 442 00:30:45,880 --> 00:30:48,960 Speaker 1: those into the fatty acids so they could be used. 443 00:30:50,760 --> 00:30:53,200 Speaker 1: Super excited. You know what, I still don't get it, 444 00:30:53,800 --> 00:30:59,959 Speaker 1: just this is the takeaway, more exciting benefits from strength 445 00:31:00,000 --> 00:31:02,360 Speaker 1: any that you wouldn't expect. And for those of you 446 00:31:02,400 --> 00:31:06,160 Speaker 1: who think, you know, you're just going to do cardio 447 00:31:06,240 --> 00:31:08,920 Speaker 1: for strength training or for for weight loss, rather than 448 00:31:08,960 --> 00:31:10,720 Speaker 1: why am I not seeing results? And then you see 449 00:31:10,720 --> 00:31:14,120 Speaker 1: your friends, And this is why I preach balance, because 450 00:31:14,240 --> 00:31:19,200 Speaker 1: in balance comes strength, comes things that I'm learning as 451 00:31:19,240 --> 00:31:22,480 Speaker 1: we go. Obviously, this is why I never stop studying 452 00:31:22,560 --> 00:31:27,600 Speaker 1: and never stopped the the research. And this is just 453 00:31:27,840 --> 00:31:30,920 Speaker 1: more great news. Now let me say this was mice, 454 00:31:31,440 --> 00:31:37,440 Speaker 1: who's you know most exercise start that way, right, animals, whatever, 455 00:31:39,320 --> 00:31:43,000 Speaker 1: But they also did a similar type study with people 456 00:31:43,160 --> 00:31:47,800 Speaker 1: small and they did a single lower body weight workout 457 00:31:47,960 --> 00:31:52,000 Speaker 1: fatiguing lower body weight workout with people to see if 458 00:31:52,040 --> 00:31:55,160 Speaker 1: they could see some similar results that they saw on 459 00:31:55,160 --> 00:31:59,080 Speaker 1: the mice. And what did they say? That mere one level, 460 00:31:59,200 --> 00:32:02,640 Speaker 1: the mere one levels in the muscles dropped again in 461 00:32:02,680 --> 00:32:07,160 Speaker 1: the people. In the humans after they lifted weights while 462 00:32:07,520 --> 00:32:14,719 Speaker 1: that merr one in the vesicles in the bloodstream increased. Okay, 463 00:32:14,760 --> 00:32:19,800 Speaker 1: so very few studies have looked into whether resistance exercise 464 00:32:20,480 --> 00:32:24,480 Speaker 1: might also result in this vesticle formation and as they 465 00:32:24,520 --> 00:32:28,320 Speaker 1: call it, inter tissue chatter the muscles and the fat 466 00:32:28,320 --> 00:32:33,640 Speaker 1: tissues and the fat burning and the fat release. And 467 00:32:33,680 --> 00:32:38,080 Speaker 1: so what's the takeaway? What's the takeaway? Let me give 468 00:32:38,120 --> 00:32:40,480 Speaker 1: you the one study I did pull from my book, 469 00:32:40,560 --> 00:32:43,080 Speaker 1: the micro Workout Plan, just to give you, just to 470 00:32:43,080 --> 00:32:46,400 Speaker 1: throw another thing. So these are the studies that are 471 00:32:46,440 --> 00:32:50,080 Speaker 1: often surrounding that that final study I gave you, the 472 00:32:50,080 --> 00:32:55,000 Speaker 1: one on obesity and the one on um, you know, exercise, 473 00:32:55,120 --> 00:32:59,840 Speaker 1: post oxygen consumption, things like that, but so much more so. 474 00:33:00,000 --> 00:33:02,200 Speaker 1: In my book, in the chapter on Fountain of Youth, 475 00:33:02,720 --> 00:33:06,520 Speaker 1: I give many studies, but one being resistance exercise reversus 476 00:33:06,560 --> 00:33:11,200 Speaker 1: aging and human skeletal muscle study in two thousand seven. 477 00:33:11,520 --> 00:33:15,680 Speaker 1: Real simple conclusion, but it's not. Our data strongly supports 478 00:33:15,680 --> 00:33:20,040 Speaker 1: the concept that mitochondrial dysfunction is associated with aging and humans. 479 00:33:20,080 --> 00:33:23,560 Speaker 1: The important and novel finding is that resistance exercise training 480 00:33:23,920 --> 00:33:29,320 Speaker 1: reverses many aspects of the aging transcript home signature. This 481 00:33:29,360 --> 00:33:33,480 Speaker 1: implies that a functional improvement in aging muscle due to 482 00:33:33,520 --> 00:33:38,120 Speaker 1: resistance exercise is associated with a global improvement in the 483 00:33:38,160 --> 00:33:45,000 Speaker 1: molecular signature of aging, particularly for transcripts related to mitochondrial function. 484 00:33:45,440 --> 00:33:48,400 Speaker 1: What the heck is going on there? All I want 485 00:33:48,440 --> 00:33:54,320 Speaker 1: you to know is it's complicated and it's good. It's 486 00:33:54,480 --> 00:34:00,200 Speaker 1: complicated and it's good. And it's far more than us 487 00:34:00,240 --> 00:34:04,440 Speaker 1: building strength and just building muscle and just looking good. 488 00:34:05,680 --> 00:34:08,760 Speaker 1: We need to move, we need to lift heavy things, 489 00:34:10,239 --> 00:34:14,399 Speaker 1: and we need to do it all in a balanced, consistent, 490 00:34:15,920 --> 00:34:23,920 Speaker 1: moderation way. And so could have gone super deep into this, 491 00:34:25,480 --> 00:34:28,839 Speaker 1: but there's no need not at this point. There's so 492 00:34:28,920 --> 00:34:32,200 Speaker 1: much to talk about here on Fitness Disrupted, but to 493 00:34:32,400 --> 00:34:35,880 Speaker 1: keep bringing you the most recent studies, exciting studies that 494 00:34:35,920 --> 00:34:39,239 Speaker 1: are looking at things that most people have no concept 495 00:34:39,280 --> 00:34:43,400 Speaker 1: of when they think of, you know, lifting a dumbbell 496 00:34:44,000 --> 00:34:48,120 Speaker 1: or doing a push up or going for a run. 497 00:34:51,640 --> 00:34:57,279 Speaker 1: It's all super healthy in so many ways, and we 498 00:34:57,400 --> 00:34:59,920 Speaker 1: need to focus on that. And you need to foll 499 00:35:00,000 --> 00:35:04,400 Speaker 1: because on finding the cardio, the strength, the foods that 500 00:35:04,520 --> 00:35:10,399 Speaker 1: you enjoy. But I will not let bad information keep 501 00:35:10,480 --> 00:35:15,360 Speaker 1: you from making those choices and finding those things and 502 00:35:15,480 --> 00:35:22,120 Speaker 1: living your best life. Enough we talked about mere one, Cellular, 503 00:35:22,200 --> 00:35:29,160 Speaker 1: cross talk, vesicles awesome, find your strength training and every 504 00:35:29,200 --> 00:35:32,360 Speaker 1: time you do a workout it matters. Every time you 505 00:35:32,400 --> 00:35:35,240 Speaker 1: lift weights, every time you do a squat, a launch, 506 00:35:35,320 --> 00:35:43,000 Speaker 1: every minute matters. That's it enough. I am Tom Holland. Please, 507 00:35:43,160 --> 00:35:46,960 Speaker 1: if you have not subscribe to the channels to the show, 508 00:35:47,080 --> 00:35:50,480 Speaker 1: please do. If you can rate it, greatly appreciate it 509 00:35:51,440 --> 00:35:54,200 Speaker 1: always greatly appreciated comments as well, and if you want 510 00:35:54,200 --> 00:35:56,920 Speaker 1: to reach out with comments, questions, a bunch ready to 511 00:35:56,920 --> 00:36:00,040 Speaker 1: go for the newest show on your questions was in 512 00:36:00,080 --> 00:36:03,319 Speaker 1: your mailbag Tom h Fit, Instagram and Twitter, Tom h Fit. 513 00:36:03,840 --> 00:36:06,200 Speaker 1: You can go to Fitness Disrupted dot com. Email me 514 00:36:06,280 --> 00:36:11,000 Speaker 1: through that site as well. So much science, so much 515 00:36:11,040 --> 00:36:14,520 Speaker 1: good stuff, so much good news. I'm just gonna keep 516 00:36:14,600 --> 00:36:17,279 Speaker 1: piling on the good news so that you can live 517 00:36:17,320 --> 00:36:21,480 Speaker 1: your best life. I am Tom Holland. This is Fitness Disrupted, 518 00:36:22,440 --> 00:36:30,840 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 519 00:36:31,000 --> 00:36:34,520 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 520 00:36:34,560 --> 00:36:37,920 Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you 521 00:36:37,960 --> 00:36:39,400 Speaker 1: listen to your favorite shows.