1 00:00:00,760 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted a production of I Heart Radio. 2 00:00:08,320 --> 00:00:13,480 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. The 3 00:00:13,560 --> 00:00:20,560 Speaker 1: Truth about carbs, carbs, carbs, carbs right. The concept for 4 00:00:20,600 --> 00:00:24,960 Speaker 1: this show came as I was eating dinner with a friend, 5 00:00:25,600 --> 00:00:30,720 Speaker 1: a very very successful, very intelligent friend who has made 6 00:00:30,880 --> 00:00:34,680 Speaker 1: incredible changes later in life, not in his twenties or thirties, 7 00:00:35,200 --> 00:00:39,480 Speaker 1: in his health and wellness, nutrition, exercise, And as we 8 00:00:39,479 --> 00:00:43,640 Speaker 1: were ordering food for dinner and the waiter came by, 9 00:00:43,840 --> 00:00:48,720 Speaker 1: the waiter put down bread and my friend said, sorry, 10 00:00:48,920 --> 00:00:53,320 Speaker 1: I am off carbs, and I said, I gotta do 11 00:00:53,360 --> 00:00:56,840 Speaker 1: a show. I gotta do a show. And again this 12 00:00:56,920 --> 00:01:00,680 Speaker 1: is in no way making fun of that end. This 13 00:01:00,760 --> 00:01:04,360 Speaker 1: is something I have heard for a really really long time. 14 00:01:04,400 --> 00:01:10,039 Speaker 1: I'm off carps, and as I will explain, no he's not. No, 15 00:01:10,160 --> 00:01:13,720 Speaker 1: he's not. And we need to know what carbs are 16 00:01:14,400 --> 00:01:16,760 Speaker 1: and what carbs are in what he was saying was 17 00:01:16,800 --> 00:01:19,319 Speaker 1: I am off certain carves. And that is what many 18 00:01:19,400 --> 00:01:24,319 Speaker 1: of you say as well. But we need to know 19 00:01:24,640 --> 00:01:30,240 Speaker 1: the most basic information when it comes to nutrition and 20 00:01:30,240 --> 00:01:34,360 Speaker 1: and it's so severely lacking and when it comes to 21 00:01:34,920 --> 00:01:38,119 Speaker 1: weight loss, it's not just about exercise. As I say, 22 00:01:38,160 --> 00:01:40,760 Speaker 1: and it's not just about nutrition, It's about both. You 23 00:01:40,920 --> 00:01:45,440 Speaker 1: can't do it long term without doing both and understanding 24 00:01:46,880 --> 00:01:53,800 Speaker 1: the value of both scientifically nutritionally, calorically energy expenditure and 25 00:01:53,880 --> 00:01:56,320 Speaker 1: what the macro nutrients are. And I did a show 26 00:01:56,320 --> 00:02:00,560 Speaker 1: on that the macros Counting Macros. And I've talked a 27 00:02:00,640 --> 00:02:04,800 Speaker 1: lot about carbohydrates. Now, this show is not going to 28 00:02:04,880 --> 00:02:09,320 Speaker 1: be about catosis and keytones. I will reference it really quickly. 29 00:02:09,520 --> 00:02:12,480 Speaker 1: It's also not going to be super heavy into the science. 30 00:02:13,400 --> 00:02:16,040 Speaker 1: I will do many more shows about carbohydrates. Get deep 31 00:02:16,080 --> 00:02:18,240 Speaker 1: into the science. I've done it in the past. When 32 00:02:18,280 --> 00:02:21,240 Speaker 1: it comes to weight loss and and some different topics 33 00:02:21,280 --> 00:02:25,000 Speaker 1: surrounding that. I'll give you one quick study I pulled 34 00:02:25,040 --> 00:02:28,919 Speaker 1: just to pull one line from that to keep it 35 00:02:29,919 --> 00:02:32,600 Speaker 1: at the basic level, because we need to start at 36 00:02:32,639 --> 00:02:36,800 Speaker 1: the basics. I mean, people, uh and and I'm not again, 37 00:02:36,960 --> 00:02:41,520 Speaker 1: I'm not blaming you for not understanding when you do 38 00:02:41,880 --> 00:02:45,320 Speaker 1: the research. If you just google, uh, some of the 39 00:02:45,320 --> 00:02:51,480 Speaker 1: things I did. When it comes to carbohydrates and and brain, um, 40 00:02:51,520 --> 00:02:54,680 Speaker 1: you know, the brain's utilization of glucose and carbohydrates, the 41 00:02:54,760 --> 00:02:59,200 Speaker 1: stuff that comes up first. It's frightening and it's not 42 00:02:59,240 --> 00:03:03,359 Speaker 1: the science. And and that's really kind of where we are. 43 00:03:03,720 --> 00:03:07,519 Speaker 1: So in other words, when you search out the correct information, 44 00:03:08,280 --> 00:03:12,000 Speaker 1: oftentimes the first thing you get and the first ten 45 00:03:12,480 --> 00:03:16,359 Speaker 1: things you get are not science based, and they are 46 00:03:17,240 --> 00:03:20,400 Speaker 1: selling a certain program, a certain biased program, I'd argue, 47 00:03:21,880 --> 00:03:24,799 Speaker 1: and that's frightening. So all I'm saying is I'm letting 48 00:03:24,840 --> 00:03:26,920 Speaker 1: you off the hook. And I know that many of 49 00:03:26,960 --> 00:03:28,760 Speaker 1: you have so many friends. You know, I'll sit down 50 00:03:28,800 --> 00:03:31,919 Speaker 1: and I'm off carbs, you're off bread, and you might 51 00:03:31,919 --> 00:03:35,119 Speaker 1: be off pasta to talk about that, but you don't 52 00:03:35,120 --> 00:03:37,440 Speaker 1: have to be you don't have to be off either 53 00:03:37,480 --> 00:03:40,720 Speaker 1: of those things. And even though I'm not going deep 54 00:03:40,720 --> 00:03:44,520 Speaker 1: into the studies at all in this episode, I'm going 55 00:03:44,560 --> 00:03:47,480 Speaker 1: to talk about the flaws that I see even in 56 00:03:47,520 --> 00:03:50,120 Speaker 1: the ones that I have and will continue to talk about. 57 00:03:50,760 --> 00:03:53,720 Speaker 1: So this is about carbohydrates, and this is about just 58 00:03:53,760 --> 00:03:56,240 Speaker 1: the fact that it's it's a negative term, right, So 59 00:03:56,480 --> 00:04:01,440 Speaker 1: when you say I am off carbs, by definition, that 60 00:04:01,440 --> 00:04:05,800 Speaker 1: means carbs are bad for you. That's what it means. 61 00:04:05,840 --> 00:04:09,000 Speaker 1: That's the takeaway. We'm off it because it's not good 62 00:04:09,000 --> 00:04:12,880 Speaker 1: for me. And that's not true. That's not true, Alright, 63 00:04:13,000 --> 00:04:16,080 Speaker 1: quick break. When we come back, this is just carbs. 64 00:04:16,160 --> 00:04:19,279 Speaker 1: One oh one, gotta go back to it, and I 65 00:04:19,279 --> 00:04:21,680 Speaker 1: will do it over and over again and give you 66 00:04:21,760 --> 00:04:25,440 Speaker 1: more and more information so that you can make the healthy, 67 00:04:25,520 --> 00:04:28,159 Speaker 1: informed decisions. Not just for you, because I know so 68 00:04:28,200 --> 00:04:31,880 Speaker 1: many people listening are also parents. This goes for kids. 69 00:04:32,560 --> 00:04:35,200 Speaker 1: You know. If if we're not understanding, or if you're 70 00:04:35,240 --> 00:04:40,840 Speaker 1: not understanding what a carbohydrate is and the value to yourself, 71 00:04:42,400 --> 00:04:44,559 Speaker 1: then that's got to affect what you feed your kids. 72 00:04:44,640 --> 00:04:46,600 Speaker 1: And that is a huge part of what I do too. 73 00:04:47,400 --> 00:04:51,880 Speaker 1: It's too important to not feed our children and ourselves, 74 00:04:51,960 --> 00:04:55,880 Speaker 1: but our children in their formative years as healthy and 75 00:04:56,040 --> 00:05:00,200 Speaker 1: as you know, balanced a diet as possible. All right, quick, Frank, 76 00:05:00,200 --> 00:05:12,720 Speaker 1: we'll be right back talking about carbs. So let's just 77 00:05:12,800 --> 00:05:17,520 Speaker 1: start with the diets. Let's just start there. You say, 78 00:05:17,960 --> 00:05:20,919 Speaker 1: you know what, tom Atkins, all these different diets. I 79 00:05:20,960 --> 00:05:22,920 Speaker 1: went on a low carb diet and I lost weight. 80 00:05:23,279 --> 00:05:29,359 Speaker 1: Of course you did. Of course you did. Every single 81 00:05:29,560 --> 00:05:32,480 Speaker 1: diet work short term, and if it doesn't, it is 82 00:05:32,480 --> 00:05:36,400 Speaker 1: so flawed to to begin with. But there's no diet 83 00:05:36,920 --> 00:05:39,600 Speaker 1: that I can think of, as crazy as they may be, 84 00:05:40,360 --> 00:05:45,560 Speaker 1: you know, not a one that will not help you 85 00:05:45,680 --> 00:05:50,120 Speaker 1: lose weight in the short term. That's the definition of diets, 86 00:05:50,400 --> 00:05:53,679 Speaker 1: the restrictive and when you really look at the vast 87 00:05:53,720 --> 00:05:57,640 Speaker 1: majority of them, the reason they work is their lower calories. 88 00:05:59,000 --> 00:06:01,719 Speaker 1: You're taking in fewer cow That's the way the world works, people, 89 00:06:02,080 --> 00:06:06,720 Speaker 1: energy and energy out. A calorie is a calorie when 90 00:06:06,760 --> 00:06:08,479 Speaker 1: it comes to weight loss. It is not a calory 91 00:06:08,520 --> 00:06:11,160 Speaker 1: when it comes to health. And I will once again 92 00:06:11,200 --> 00:06:13,799 Speaker 1: talk about that, and I will talk about that over 93 00:06:13,920 --> 00:06:17,600 Speaker 1: and over and over again, and I will talk about 94 00:06:18,240 --> 00:06:21,960 Speaker 1: over again and over again that you can be skinny 95 00:06:21,960 --> 00:06:25,359 Speaker 1: in on unhealthy. And that's why a calorie is a 96 00:06:25,360 --> 00:06:26,919 Speaker 1: calory when it comes to weight loss, but is not 97 00:06:26,960 --> 00:06:30,200 Speaker 1: a calorie when it comes to health. And so all 98 00:06:30,279 --> 00:06:33,480 Speaker 1: diets working and put you on a twizzler and cupcake diet. 99 00:06:34,560 --> 00:06:36,919 Speaker 1: You can only eat so many twizzlers and cupcakes throughout 100 00:06:36,960 --> 00:06:40,039 Speaker 1: the day. And if you eat that enough, you're gonna 101 00:06:40,080 --> 00:06:41,680 Speaker 1: get sick of it. You're gonna eat less and less. 102 00:06:41,760 --> 00:06:46,400 Speaker 1: But your calories in and calories out will be such 103 00:06:46,480 --> 00:06:50,279 Speaker 1: that you will lose weight. But there is some science 104 00:06:50,360 --> 00:06:54,040 Speaker 1: that may surprise you. And when it comes to low 105 00:06:54,080 --> 00:06:59,560 Speaker 1: carb diets, and this is the genius of the low 106 00:06:59,640 --> 00:07:04,560 Speaker 1: carbet the genius and to show you again the math 107 00:07:04,680 --> 00:07:07,360 Speaker 1: behind it. So you say, Tom, I went on a 108 00:07:07,360 --> 00:07:11,320 Speaker 1: low carb diet and it worked crazy good, especially short term. 109 00:07:11,320 --> 00:07:13,160 Speaker 1: I lost so much weight in the short term. First 110 00:07:13,160 --> 00:07:17,240 Speaker 1: of all, that should immediately be a red flag. Again, 111 00:07:17,240 --> 00:07:19,040 Speaker 1: you go, you're crazy. Why would that be a red flag? 112 00:07:19,200 --> 00:07:21,640 Speaker 1: Because if you've listened to my other podcasts, you know 113 00:07:22,600 --> 00:07:30,000 Speaker 1: thirty calories to lose a pound or gain calories. So 114 00:07:30,040 --> 00:07:34,200 Speaker 1: if you see a huge fluctuation day to day or 115 00:07:34,240 --> 00:07:37,640 Speaker 1: in several days, four pounds up or down, five pounds 116 00:07:37,720 --> 00:07:42,880 Speaker 1: up or down, that is not fat. It is physically 117 00:07:42,880 --> 00:07:45,400 Speaker 1: impossible for the vast majority of people. Now, if you 118 00:07:45,440 --> 00:07:50,960 Speaker 1: are significantly heavier, that's a little different. But even then 119 00:07:51,880 --> 00:07:58,800 Speaker 1: that's like significant intake and then cutting back. So why 120 00:07:59,240 --> 00:08:04,160 Speaker 1: do you see such a rapid change in the number 121 00:08:04,280 --> 00:08:08,040 Speaker 1: on your scale when you go on a low carb diet? 122 00:08:08,040 --> 00:08:13,080 Speaker 1: And I love this the simplicity of the science behind this, Okay, 123 00:08:13,200 --> 00:08:16,080 Speaker 1: for every So some of the carbs you take in 124 00:08:16,320 --> 00:08:21,000 Speaker 1: are are stored in your body in the form of glycogen. Okay, glycogen, 125 00:08:21,160 --> 00:08:25,680 Speaker 1: that's how the body stores some of the carbohydrate in glycogen. Now, 126 00:08:25,720 --> 00:08:29,640 Speaker 1: for every one gram of carbohydrate that is stored in 127 00:08:29,720 --> 00:08:34,640 Speaker 1: your body as glycogen, there is about two to three 128 00:08:34,679 --> 00:08:40,120 Speaker 1: grams of water that is retained along with that one 129 00:08:40,200 --> 00:08:45,200 Speaker 1: gram of carbohydrate. Does anyone see where I'm going with this? 130 00:08:46,640 --> 00:08:54,240 Speaker 1: So when you lower deplete your body of carbohydrates, what 131 00:08:54,320 --> 00:09:04,560 Speaker 1: do you also deplete your body of water? Water? So 132 00:09:05,280 --> 00:09:08,920 Speaker 1: when you get on that scale after a week of 133 00:09:08,960 --> 00:09:11,000 Speaker 1: going low carb, and by the way, not only are 134 00:09:11,040 --> 00:09:14,360 Speaker 1: you depleting your body of water by and large, you 135 00:09:14,400 --> 00:09:18,760 Speaker 1: are significantly depleting your body of calories on many of 136 00:09:18,800 --> 00:09:23,240 Speaker 1: these diets. So you're lower calorie already. You might be 137 00:09:23,360 --> 00:09:27,840 Speaker 1: exercising hard to do and I'll get to that if 138 00:09:27,880 --> 00:09:31,640 Speaker 1: you're truly going low carb, but you're depleting your body 139 00:09:31,640 --> 00:09:36,480 Speaker 1: of water. And that's the genius and the the the 140 00:09:36,640 --> 00:09:41,240 Speaker 1: insanity in in my world behind these diets, because what 141 00:09:41,280 --> 00:09:43,760 Speaker 1: do they do on the low carb diets? They restrict 142 00:09:43,760 --> 00:09:45,600 Speaker 1: you what at the outset the first couple of weeks 143 00:09:45,600 --> 00:09:48,760 Speaker 1: because they want you to see that success and it's unsustainable, 144 00:09:50,520 --> 00:09:52,240 Speaker 1: but they want you to go, oh my gosh, this 145 00:09:52,320 --> 00:09:55,040 Speaker 1: is working. I don't want to live like this very 146 00:09:55,080 --> 00:09:58,280 Speaker 1: long because you can't for the vast majority of people. 147 00:10:00,320 --> 00:10:03,440 Speaker 1: But you see that success because you deplete your body 148 00:10:03,520 --> 00:10:08,520 Speaker 1: of calories and water and the scale moves and that 149 00:10:08,559 --> 00:10:11,400 Speaker 1: makes you happy. But there's light at the end of 150 00:10:11,400 --> 00:10:13,720 Speaker 1: the tunnel because you think, oh, I looked ahead in 151 00:10:13,720 --> 00:10:16,000 Speaker 1: this book or this diet and I can slowly start 152 00:10:16,040 --> 00:10:20,439 Speaker 1: adding things back in. I guess what when you slowly 153 00:10:20,480 --> 00:10:23,400 Speaker 1: start adding those things back in, this is weight slowly 154 00:10:23,440 --> 00:10:26,640 Speaker 1: starts coming back on because you're adding water and you're 155 00:10:26,800 --> 00:10:32,400 Speaker 1: most likely adding calories. But that initial weight loss is 156 00:10:32,480 --> 00:10:38,520 Speaker 1: water weight lost along with the loss of your muscle glycogen. People, 157 00:10:39,960 --> 00:10:45,240 Speaker 1: you're depleting your glycogen stores, which is depleting your body 158 00:10:45,280 --> 00:10:49,360 Speaker 1: of fluid as well. So this is not the weight 159 00:10:49,400 --> 00:10:52,400 Speaker 1: loss that you truly care about. And I get it 160 00:10:52,679 --> 00:10:54,600 Speaker 1: so many clients of mine in the past. That was 161 00:10:54,640 --> 00:10:56,559 Speaker 1: the argument I had with them. All they cared about 162 00:10:56,679 --> 00:11:01,280 Speaker 1: was what was on that scale. And that's yet another 163 00:11:01,320 --> 00:11:04,440 Speaker 1: problem with many of the studies into low carb diet 164 00:11:05,200 --> 00:11:08,520 Speaker 1: and weight loss. Is it body fat or is it 165 00:11:08,600 --> 00:11:10,680 Speaker 1: just weight loss? Is it a number on the scale. 166 00:11:10,720 --> 00:11:12,760 Speaker 1: And that's why you have to look deep into these studies. 167 00:11:13,400 --> 00:11:18,240 Speaker 1: We're not even too deep, but deep enough when they 168 00:11:18,240 --> 00:11:21,800 Speaker 1: compare the weight loss of low carb to low fat 169 00:11:21,920 --> 00:11:24,760 Speaker 1: all the difference. What are they talking about? Is it 170 00:11:24,880 --> 00:11:27,000 Speaker 1: just the scale? And for those of you who all 171 00:11:27,040 --> 00:11:28,520 Speaker 1: you care about is the scale, and I know you're 172 00:11:28,520 --> 00:11:30,920 Speaker 1: out there, I get it, I need you to change 173 00:11:30,920 --> 00:11:36,040 Speaker 1: your way of thinking because that's not health the number 174 00:11:36,080 --> 00:11:39,720 Speaker 1: on the scale. Sure, I say it almost every show. 175 00:11:39,800 --> 00:11:43,360 Speaker 1: We want to be our healthy weight, but we also 176 00:11:43,360 --> 00:11:48,440 Speaker 1: want to consume healthy foods, and the weight, the number 177 00:11:48,520 --> 00:11:53,920 Speaker 1: on that scale should not be the first and foremost goal. 178 00:11:54,000 --> 00:11:57,120 Speaker 1: Because again, I can put you on a Reese's peanut 179 00:11:57,160 --> 00:12:01,400 Speaker 1: butter cup diet with soda and you're gonna lose weight, 180 00:12:01,840 --> 00:12:05,199 Speaker 1: all right, So that is hopefully something you have not heard. 181 00:12:05,240 --> 00:12:10,920 Speaker 1: The water connection to carbohydrates. That is the genius of 182 00:12:10,960 --> 00:12:18,079 Speaker 1: those diets. That is what you see in those first 183 00:12:18,120 --> 00:12:21,880 Speaker 1: couple of weeks. They hook you, and it it drives 184 00:12:21,920 --> 00:12:26,160 Speaker 1: me nuts because I know I've had this discussion with 185 00:12:26,360 --> 00:12:30,120 Speaker 1: hundreds of people in my lifetime, probably thousands about that 186 00:12:30,200 --> 00:12:35,200 Speaker 1: initial it works. Sure, it's going to work short term. 187 00:12:35,400 --> 00:12:38,600 Speaker 1: And if you look at many of the studies and 188 00:12:38,600 --> 00:12:41,360 Speaker 1: and throwing out just the weight part, you know, is 189 00:12:41,400 --> 00:12:44,000 Speaker 1: it body fat? Is it? Is it? Just pure body weight. 190 00:12:44,520 --> 00:12:48,120 Speaker 1: They're not distinguishing between you know, muscle and body fat 191 00:12:48,120 --> 00:12:51,640 Speaker 1: and things like that. But so many of the studies 192 00:12:51,920 --> 00:12:55,959 Speaker 1: when you get to a year, it's over after a 193 00:12:56,040 --> 00:12:59,280 Speaker 1: year because it's unsustainable for the vast majority of you 194 00:12:59,520 --> 00:13:03,160 Speaker 1: to stay low carb. And again I will do separate 195 00:13:03,160 --> 00:13:06,760 Speaker 1: show on catosis and things like that, the keto diet, 196 00:13:08,600 --> 00:13:12,240 Speaker 1: and it's obviously connected. We're gonna keep at first level here, 197 00:13:13,720 --> 00:13:17,520 Speaker 1: so there there are inherent flaws in the studies, as 198 00:13:18,000 --> 00:13:21,440 Speaker 1: most studies, but one of the takeaways when I do 199 00:13:21,520 --> 00:13:23,800 Speaker 1: go deep into the studies with you is after about 200 00:13:23,840 --> 00:13:28,080 Speaker 1: a year, all the diets, all the low carb effect 201 00:13:29,000 --> 00:13:34,760 Speaker 1: wears off. It wears off, all right, So let's just 202 00:13:34,800 --> 00:13:37,160 Speaker 1: go back real quickly. If you missed the show I 203 00:13:37,160 --> 00:13:41,960 Speaker 1: did on macros. There are three macro nutrients main macro 204 00:13:42,040 --> 00:13:45,160 Speaker 1: nutrients that we need to consume in our diets. Carbohydrates, protein, 205 00:13:45,240 --> 00:13:50,280 Speaker 1: and fats. None of those are bad for you, but 206 00:13:50,679 --> 00:13:54,600 Speaker 1: you can make healthy choices within all of those, especially 207 00:13:55,520 --> 00:13:58,680 Speaker 1: well all of them all right, what so what is 208 00:13:58,679 --> 00:14:04,000 Speaker 1: the carbohydrate car of Hydrates are sugars essentially sugars, starches 209 00:14:04,040 --> 00:14:11,160 Speaker 1: and fibers, and they are found in what fruit, grains, vegetables, 210 00:14:12,000 --> 00:14:18,359 Speaker 1: milk products. All right, when you are looking at labels 211 00:14:18,800 --> 00:14:23,480 Speaker 1: and you are purchasing packaged food, right, total carbs. It 212 00:14:23,520 --> 00:14:28,080 Speaker 1: refers to all of those types sugar, starches, fibers, and 213 00:14:28,080 --> 00:14:31,800 Speaker 1: they're called carbo hydrates because at the chemical level, what 214 00:14:31,840 --> 00:14:37,760 Speaker 1: are they? They contain carbon, hydrogen, and oxygen. Now, give 215 00:14:37,840 --> 00:14:42,360 Speaker 1: you the guidelines, and these are guidelines, and they are 216 00:14:42,440 --> 00:14:46,200 Speaker 1: far from perfect, and there is a huge range within them, 217 00:14:46,200 --> 00:14:49,440 Speaker 1: and we'll talk more about that other shows as well. 218 00:14:49,840 --> 00:14:53,200 Speaker 1: But the Dietary Guidelines for Americans two thousand fifteen to 219 00:14:54,080 --> 00:14:58,760 Speaker 1: recommend that adults get about forty five to six of 220 00:14:58,800 --> 00:15:03,600 Speaker 1: your daily calories from carbs. Now, I know many of 221 00:15:03,680 --> 00:15:07,040 Speaker 1: you again I can hear you, not a chance, especially 222 00:15:07,200 --> 00:15:15,120 Speaker 1: keyto type people, not a chance. When you study basic nutrition, 223 00:15:15,840 --> 00:15:21,440 Speaker 1: the term that you know is often the descriptor of carbohydrates, 224 00:15:21,480 --> 00:15:25,480 Speaker 1: the body's preferred energy source if you're an endurance athlete. 225 00:15:25,600 --> 00:15:28,480 Speaker 1: And again I know there's many keyto athletes out there, 226 00:15:28,720 --> 00:15:30,400 Speaker 1: and I always say that I want you to be 227 00:15:30,480 --> 00:15:34,800 Speaker 1: my competition. But topic for another day. Carbohydrates are the 228 00:15:34,800 --> 00:15:39,160 Speaker 1: body's preferred energy source when you get sports nutrition products. 229 00:15:39,520 --> 00:15:41,880 Speaker 1: You know, I just ran across the Grand Canyon and back. 230 00:15:42,200 --> 00:15:46,360 Speaker 1: I was bringing carbs with me because the body's preferred 231 00:15:46,440 --> 00:15:48,720 Speaker 1: energy source. That's what I needed. And I'm really good 232 00:15:48,720 --> 00:15:51,280 Speaker 1: at that, if I may say so, myself, at fueling 233 00:15:51,320 --> 00:15:53,640 Speaker 1: my body because I know what how the body works. 234 00:15:53,960 --> 00:15:57,760 Speaker 1: And one of my major successes in going along is 235 00:15:57,800 --> 00:16:01,880 Speaker 1: the fueling and carbohydrate and knowing that I need that. 236 00:16:03,720 --> 00:16:06,640 Speaker 1: So if there's one takeaway too from this podcast, it's 237 00:16:06,680 --> 00:16:09,120 Speaker 1: that carbs are not bad for you. And I'll give 238 00:16:09,160 --> 00:16:12,360 Speaker 1: you the distinction. Yes, of course, there are different foods, 239 00:16:13,040 --> 00:16:17,240 Speaker 1: and it is kind of simple to distinguish between what 240 00:16:17,400 --> 00:16:18,840 Speaker 1: is good and what is bad. And and deep down, 241 00:16:18,880 --> 00:16:22,000 Speaker 1: you know, you know, Jack Olaine said, if it comes 242 00:16:22,000 --> 00:16:25,280 Speaker 1: in a box or a bag, it's probably not as 243 00:16:25,320 --> 00:16:29,080 Speaker 1: good for you as a piece of fruit, something without 244 00:16:29,080 --> 00:16:32,560 Speaker 1: a label. Now you see where I'm going with this. 245 00:16:32,560 --> 00:16:37,360 Speaker 1: This is truly the distinction. Okay, So back to where 246 00:16:37,360 --> 00:16:42,120 Speaker 1: I started. When you say you're off carbs, you're off bread, okay, 247 00:16:42,720 --> 00:16:45,120 Speaker 1: But bread is not bad. You can have whole wheat bread, 248 00:16:45,520 --> 00:16:50,520 Speaker 1: whole grains. When you say you're off pasta, okay, but 249 00:16:50,560 --> 00:16:55,000 Speaker 1: I feed my boys and myself some pretty awesome whole 250 00:16:55,040 --> 00:16:59,960 Speaker 1: grain pasta that also has protein in it, by the way, 251 00:17:00,080 --> 00:17:06,480 Speaker 1: and top athletes who need to win to make money 252 00:17:06,720 --> 00:17:10,920 Speaker 1: tend to eat these foods. I sit here and I 253 00:17:10,960 --> 00:17:12,320 Speaker 1: want to go to the keto side and say, can 254 00:17:12,359 --> 00:17:14,200 Speaker 1: you starve yourself and go through a keto flu and 255 00:17:14,240 --> 00:17:17,160 Speaker 1: do all that kind of stuff? Sure, and and maybe 256 00:17:17,160 --> 00:17:18,600 Speaker 1: perform at the same level. But I don't want to 257 00:17:18,600 --> 00:17:20,800 Speaker 1: go there. But I feel like some of you are 258 00:17:20,840 --> 00:17:23,520 Speaker 1: are there. It doesn't matter. And let me just quickly 259 00:17:24,440 --> 00:17:29,119 Speaker 1: since we're talking keto and stuff low carb the brain, 260 00:17:29,600 --> 00:17:33,919 Speaker 1: here's what just a Harvard Medical School definition or explanation 261 00:17:33,960 --> 00:17:37,399 Speaker 1: of of the brain and glucose. Okay, and I quote glucose, 262 00:17:37,480 --> 00:17:40,520 Speaker 1: a form of sugar is the primary source of energy 263 00:17:40,600 --> 00:17:43,040 Speaker 1: for every cell in the body. Because the brain is 264 00:17:43,080 --> 00:17:46,120 Speaker 1: so rich in nerve cells or neurons, it is the 265 00:17:46,200 --> 00:17:50,359 Speaker 1: most energy demanding organ, using one half of all the 266 00:17:50,400 --> 00:17:53,360 Speaker 1: sugar energy in the body. Now, let me just throw 267 00:17:53,359 --> 00:17:58,160 Speaker 1: out another quick sports and endurance event analogy. For example, 268 00:17:58,240 --> 00:18:00,040 Speaker 1: I know I used to, you know, have an on 269 00:18:00,200 --> 00:18:02,240 Speaker 1: the Boston Marathon in a couple of years, but did it. 270 00:18:02,720 --> 00:18:05,359 Speaker 1: I think it was eight nine or ten times? Not sure? Anyway, 271 00:18:05,400 --> 00:18:07,679 Speaker 1: I would get about mile fourteen and I would know 272 00:18:07,720 --> 00:18:10,040 Speaker 1: that if I had been carving up and taking in 273 00:18:10,200 --> 00:18:12,760 Speaker 1: enough glucose, then not only did my body feel right, 274 00:18:12,960 --> 00:18:15,480 Speaker 1: but there was a certain kind of brain fog I 275 00:18:15,520 --> 00:18:18,600 Speaker 1: would have at that point if I didn't do what 276 00:18:18,720 --> 00:18:20,480 Speaker 1: I needed to do. And so I knew that if 277 00:18:20,520 --> 00:18:23,000 Speaker 1: I was on track with my fueling at mile fourteen 278 00:18:23,080 --> 00:18:25,520 Speaker 1: or so, then not only did my body feel good, 279 00:18:25,520 --> 00:18:28,840 Speaker 1: but my brain that I could literally feel that fog 280 00:18:28,880 --> 00:18:31,600 Speaker 1: coming on if I wasn't doing what I should do 281 00:18:31,680 --> 00:18:36,639 Speaker 1: as far as the glucose. So our brain needs it to, 282 00:18:37,400 --> 00:18:39,879 Speaker 1: our brain needs it to. Okay, Final break, we come back. 283 00:18:39,880 --> 00:18:43,199 Speaker 1: I'm gonna give you the foods you can have, and 284 00:18:43,280 --> 00:18:45,800 Speaker 1: you can choose from them. There's so many options in 285 00:18:45,840 --> 00:18:48,720 Speaker 1: healthy carbohydrates, and you can go to certain different types 286 00:18:48,760 --> 00:18:52,800 Speaker 1: of eating styles and still stay within here. There's no 287 00:18:52,840 --> 00:18:55,720 Speaker 1: one way, and that's why I give you the science 288 00:18:56,240 --> 00:19:00,480 Speaker 1: and then the overarching healthy type of carbohyd rates, and 289 00:19:00,520 --> 00:19:03,800 Speaker 1: then you can pick and choose for a lifetime. Final break, 290 00:19:03,840 --> 00:19:17,200 Speaker 1: we'll be right back, and we are back talking about carbs. 291 00:19:17,280 --> 00:19:20,320 Speaker 1: Keeping at top level for now. Carbs are not bad 292 00:19:20,359 --> 00:19:23,200 Speaker 1: for you. Say it or stay it with me. Carbs 293 00:19:23,200 --> 00:19:26,200 Speaker 1: are not bad for your carbs are your friend. There 294 00:19:26,240 --> 00:19:32,000 Speaker 1: are complex carbs though, that are really good for you 295 00:19:32,359 --> 00:19:35,560 Speaker 1: that as opposed to the processed foods. So when you 296 00:19:35,600 --> 00:19:42,840 Speaker 1: are choosing carbohydrates, the goal the vast majority of time, okay, 297 00:19:43,960 --> 00:19:47,720 Speaker 1: are the healthier carbohydrates, the complex carbohydrates, the ones that 298 00:19:47,800 --> 00:19:50,280 Speaker 1: give you the most bang for your buck in terms 299 00:19:50,280 --> 00:20:00,080 Speaker 1: of what vitamins, minerals, fiber. Okay, vitamins, minerals, fiber, and 300 00:20:00,119 --> 00:20:05,080 Speaker 1: certain carbohydrates again those certain pastas amazing source of carbohydrate 301 00:20:05,119 --> 00:20:08,879 Speaker 1: and protein, oh and one and at a great ratio 302 00:20:08,920 --> 00:20:11,960 Speaker 1: by the way, four to one, four to one carbohydrate 303 00:20:12,040 --> 00:20:15,080 Speaker 1: to protein, which is awesome for recovery and things like that. 304 00:20:16,119 --> 00:20:19,120 Speaker 1: So processed foods, which is the vast majority of carbohydrates 305 00:20:19,200 --> 00:20:23,760 Speaker 1: that we take in as Americans, they tend to be what, yes, 306 00:20:23,840 --> 00:20:30,920 Speaker 1: high end carbs, especially refined carbohydrates people refined, and those 307 00:20:30,920 --> 00:20:34,240 Speaker 1: are what more likely to cause your blood sugar to spike. 308 00:20:36,640 --> 00:20:39,960 Speaker 1: They're low in vitamins, low in minerals, low in fiber. 309 00:20:40,640 --> 00:20:44,439 Speaker 1: They don't fill you up, they cause your when you 310 00:20:44,520 --> 00:20:50,240 Speaker 1: have that blood spike, blood sugar spike, then you're hungry 311 00:20:50,280 --> 00:20:53,119 Speaker 1: again in a short amount of time. And it's a 312 00:20:53,200 --> 00:20:56,600 Speaker 1: vicious cycle and it's not good for our bodies. So 313 00:20:56,640 --> 00:21:01,439 Speaker 1: your goal is two again, say that carbs are your friend, 314 00:21:02,640 --> 00:21:11,280 Speaker 1: and you want to eat whole minimally processed carbohydrate foods, starches, sugars, fibers, 315 00:21:11,560 --> 00:21:20,320 Speaker 1: three types of carbohydrate. So we're talking starches, vegetables, lentils, beans, peas, 316 00:21:21,359 --> 00:21:27,840 Speaker 1: things that generally grow in nature, right, not processed lentils, beans, peas, 317 00:21:27,960 --> 00:21:31,520 Speaker 1: whole grains. So when people say they are off carbs, 318 00:21:31,600 --> 00:21:34,320 Speaker 1: off bread, off pasta, and so many of those diets 319 00:21:34,320 --> 00:21:36,879 Speaker 1: that you go on, limit those or cut them out 320 00:21:36,920 --> 00:21:39,000 Speaker 1: at the start so you can see that scale move 321 00:21:39,520 --> 00:21:42,600 Speaker 1: and then you can slowly add them in maybe depending 322 00:21:42,600 --> 00:21:48,240 Speaker 1: on the diet. You're doing whole grains, whole plants, okay, 323 00:21:48,280 --> 00:21:52,600 Speaker 1: that have been harvested and dried with minimal to no processing, 324 00:21:53,680 --> 00:21:57,159 Speaker 1: and you're getting fiber super important as well as let 325 00:21:57,160 --> 00:22:01,280 Speaker 1: me say it again, vitamins including B and vitamins and 326 00:22:01,400 --> 00:22:05,760 Speaker 1: other minerals. Sugar talked about that in a podcast not 327 00:22:05,840 --> 00:22:09,280 Speaker 1: too long ago. There's natural sugars and there's added sugars 328 00:22:11,040 --> 00:22:13,080 Speaker 1: and fruit. Yes, I know, I'm not gonna get into 329 00:22:13,119 --> 00:22:17,280 Speaker 1: the whole fruit is bad for you thing. Fruit vitamins, minerals, 330 00:22:18,200 --> 00:22:22,520 Speaker 1: natural sugar, try to avoid added sugars, try to avoid 331 00:22:22,600 --> 00:22:29,040 Speaker 1: processed carbohydrates. And again, fiber, fiber is so essential in 332 00:22:29,200 --> 00:22:33,720 Speaker 1: feeling full satiety. Processed foods you don't feel full, the 333 00:22:33,760 --> 00:22:39,360 Speaker 1: blood sugar spike happens, and you're constantly falling behind. You're 334 00:22:39,400 --> 00:22:42,960 Speaker 1: constantly trying to catch up by eating foods that are 335 00:22:43,000 --> 00:22:45,440 Speaker 1: in the short term satisfying and in the long term 336 00:22:45,520 --> 00:22:51,240 Speaker 1: not at all. And foods higher in fiber. They improve digestion, 337 00:22:51,640 --> 00:22:55,600 Speaker 1: they help you, yes, manage that blood sugar, and they 338 00:22:55,640 --> 00:22:59,120 Speaker 1: also do things like reduce your risk of heart disease, 339 00:22:59,240 --> 00:23:01,000 Speaker 1: which is kind of a portant when it's the number 340 00:23:01,000 --> 00:23:04,800 Speaker 1: one cause of death. So I referenced one quick study, 341 00:23:05,160 --> 00:23:07,600 Speaker 1: not even gonna go I'm just gonna give you high 342 00:23:07,680 --> 00:23:10,080 Speaker 1: level just to give you kind of an overview of 343 00:23:10,119 --> 00:23:12,800 Speaker 1: this whole carbohydrate thing. The name of the study, low 344 00:23:12,840 --> 00:23:17,439 Speaker 1: carbohydrate Diets and update on current research. And this was 345 00:23:17,480 --> 00:23:19,840 Speaker 1: back in two thousand nine, but worth talking about, and 346 00:23:19,880 --> 00:23:22,800 Speaker 1: this was in current diabetes reports. I'm just gonna give 347 00:23:22,840 --> 00:23:26,639 Speaker 1: you the one line that I think will help clarify, 348 00:23:26,720 --> 00:23:30,920 Speaker 1: and it is some research suggests that will carbohydrate diets 349 00:23:31,240 --> 00:23:35,359 Speaker 1: may achieve better early weight loss than comparison diets hiring carbohydrate. 350 00:23:35,560 --> 00:23:38,240 Speaker 1: And I just told you one of the main reasons why. 351 00:23:38,720 --> 00:23:41,480 Speaker 1: But studies of up to one year suggest that weight 352 00:23:41,520 --> 00:23:45,720 Speaker 1: loss on low carbohydrate diet is comparable with that restricted 353 00:23:45,720 --> 00:23:50,880 Speaker 1: diets with higher carbohydrate content. So again, short term awesome, 354 00:23:51,200 --> 00:23:55,000 Speaker 1: like every other diet. Long term, why did you torture yourself? 355 00:23:56,359 --> 00:24:01,480 Speaker 1: Why did you torture yourself? So and as I said 356 00:24:01,520 --> 00:24:06,840 Speaker 1: also at the start, many of these studies, were they 357 00:24:06,880 --> 00:24:10,560 Speaker 1: calorie restricted diets with the carbohydrates? And then what were 358 00:24:10,560 --> 00:24:15,920 Speaker 1: the quality? They just talk about carbs and their self reports. 359 00:24:17,040 --> 00:24:23,119 Speaker 1: So people are notoriously inaccurate, to be nice, when it 360 00:24:23,119 --> 00:24:28,560 Speaker 1: comes to self reports on nutrition and exercise. They underestimate 361 00:24:28,600 --> 00:24:31,440 Speaker 1: and under report what they take in, and they overestimate 362 00:24:31,480 --> 00:24:35,560 Speaker 1: and over report how much they burn. And when it 363 00:24:35,600 --> 00:24:38,879 Speaker 1: comes to the quality of the food, that should be 364 00:24:38,920 --> 00:24:44,080 Speaker 1: a really important part of these studies, quality of the carbohydrates. 365 00:24:46,320 --> 00:24:48,640 Speaker 1: And let me give you one quick story on how 366 00:24:48,680 --> 00:24:51,520 Speaker 1: I know when someone tells me they're off carbohydrates. I 367 00:24:51,520 --> 00:24:54,200 Speaker 1: have done the extremes, and I've talked about many years ago. 368 00:24:54,320 --> 00:24:58,960 Speaker 1: I did a year or two in the natural bodybuilding 369 00:24:59,000 --> 00:25:04,120 Speaker 1: world learned so much. And for those of you natural 370 00:25:04,160 --> 00:25:06,880 Speaker 1: bodybuilders bodybuilders out there, you know you know what I'm 371 00:25:06,920 --> 00:25:12,360 Speaker 1: talking about. It is truly extreme. And I did restrict 372 00:25:12,400 --> 00:25:17,359 Speaker 1: my carbs horrifically. Right before an event. I drank just 373 00:25:17,480 --> 00:25:20,760 Speaker 1: distilled water like so extreme. And let me tell you something. 374 00:25:20,760 --> 00:25:22,159 Speaker 1: This is back when I was a trainer and I 375 00:25:22,240 --> 00:25:26,160 Speaker 1: was training eight, ten, twelve clients a day, and it 376 00:25:26,240 --> 00:25:32,520 Speaker 1: was horrific because when you truly deplete your carbohydrates, you 377 00:25:32,560 --> 00:25:36,080 Speaker 1: have no energy and you have that brain fog. And 378 00:25:36,080 --> 00:25:38,520 Speaker 1: that's how I know when people come up to me 379 00:25:38,560 --> 00:25:40,240 Speaker 1: they said, oh, I've been off carbs, they go, how long? 380 00:25:40,440 --> 00:25:44,359 Speaker 1: I'm gonna say, oh, weeks ago? Not a chance you 381 00:25:44,400 --> 00:25:48,960 Speaker 1: will feel it in your body and your brain. And 382 00:25:49,080 --> 00:25:54,119 Speaker 1: because people have no idea what carbohydrates are in, so 383 00:25:54,240 --> 00:25:57,600 Speaker 1: what they're saying again back to where we started, I'm 384 00:25:57,720 --> 00:26:00,800 Speaker 1: limiting my bread when I go out to eat or 385 00:26:00,840 --> 00:26:06,160 Speaker 1: at home, and I'm limiting my pasta and then unfortunately 386 00:26:06,280 --> 00:26:10,879 Speaker 1: some healthy fruits and things like that as well. Not 387 00:26:11,960 --> 00:26:15,359 Speaker 1: how to do it. So we need to take aways. 388 00:26:15,400 --> 00:26:17,520 Speaker 1: Here we go. Takeaways, what do you eat? Well? I 389 00:26:17,560 --> 00:26:22,520 Speaker 1: gave you a bunch to choose from. I believe personally 390 00:26:22,560 --> 00:26:25,440 Speaker 1: and follow for myself. You can do whatever you want. 391 00:26:25,480 --> 00:26:28,280 Speaker 1: There are many different healthy ways to eat, and I 392 00:26:28,359 --> 00:26:32,359 Speaker 1: work backwards. I eat a Mediterranean style. I didn't follow 393 00:26:32,440 --> 00:26:37,240 Speaker 1: the Mediterranean diet over the years, based on the research 394 00:26:37,359 --> 00:26:40,639 Speaker 1: and everything I had done and listened to and the 395 00:26:40,680 --> 00:26:43,679 Speaker 1: experts and my studies, this is how I was eating. 396 00:26:43,720 --> 00:26:45,960 Speaker 1: And then I started reading books on the Mediterranean diet 397 00:26:46,000 --> 00:26:48,320 Speaker 1: and learning about it and the blue zones and things 398 00:26:48,359 --> 00:26:51,600 Speaker 1: like that. I realized that's how I was eating because 399 00:26:51,600 --> 00:26:54,680 Speaker 1: that's where the studies and the people who lived really long, 400 00:26:54,720 --> 00:27:00,359 Speaker 1: that's that's where it went. And so that's per simally 401 00:27:01,160 --> 00:27:03,640 Speaker 1: what I follow. And all of these foods I'm gonna 402 00:27:03,680 --> 00:27:08,040 Speaker 1: give you are essentially part of it. Lentols, beans and peas, 403 00:27:08,080 --> 00:27:15,280 Speaker 1: fruits and vegetables, nuts, We're talking almonds, pistachios, cashews, whole grains, keinoa, barley, 404 00:27:15,359 --> 00:27:20,880 Speaker 1: brown rice, pharaoh, whole wheat, pastas, things like that, containing 405 00:27:20,920 --> 00:27:28,040 Speaker 1: so many different healthy, complex carbohydrates. So you want to 406 00:27:28,080 --> 00:27:31,600 Speaker 1: try to limit your added sugar, and you want to 407 00:27:31,640 --> 00:27:38,439 Speaker 1: try to limit your refined carbohydrates. The carbohydrates are not 408 00:27:38,520 --> 00:27:44,480 Speaker 1: the enemy. Carbohydrates are your friend. You know, Endurance athletes 409 00:27:44,640 --> 00:27:48,560 Speaker 1: should give you any you know, an incredible view into 410 00:27:48,600 --> 00:27:54,439 Speaker 1: that world. So I look at the science, and then 411 00:27:54,480 --> 00:27:56,879 Speaker 1: I look at the people putting it into action, and 412 00:27:56,960 --> 00:27:59,160 Speaker 1: I look at my experience and my experience with clients. 413 00:27:59,200 --> 00:28:01,800 Speaker 1: We take all of information and then common sense and 414 00:28:01,840 --> 00:28:06,040 Speaker 1: then what you can do for a lifetime. If you 415 00:28:06,040 --> 00:28:08,199 Speaker 1: want to go on that horrible diet roller coaster for 416 00:28:08,200 --> 00:28:14,600 Speaker 1: the rest of your life, your choice, your choice. I 417 00:28:14,640 --> 00:28:18,399 Speaker 1: am no different genetically as far as what my body processes, 418 00:28:18,600 --> 00:28:24,639 Speaker 1: nor are those people who are eating healthy carbohydrates and 419 00:28:24,760 --> 00:28:28,040 Speaker 1: balancing it. So it's the quality of the food and 420 00:28:28,080 --> 00:28:30,760 Speaker 1: the quantity of the food. And when you eat higher 421 00:28:30,840 --> 00:28:34,359 Speaker 1: quality food, you generally eat a lower quantity, but you 422 00:28:34,400 --> 00:28:36,800 Speaker 1: can eat more. But when you have those blood sugar 423 00:28:36,800 --> 00:28:41,720 Speaker 1: spikes and you're never satisfied, you're on that processed food 424 00:28:41,920 --> 00:28:46,000 Speaker 1: roller coaster. So yes, you want to limit your white 425 00:28:46,000 --> 00:28:49,240 Speaker 1: breads and your white rice is all even though those 426 00:28:49,680 --> 00:28:55,360 Speaker 1: you look at certain cultures. It's about poweries in and quality, 427 00:28:56,600 --> 00:29:01,480 Speaker 1: and we need all three macro nutrients carbohydrates, proteins, and fats. 428 00:29:02,520 --> 00:29:04,560 Speaker 1: There are a range of how much of those we 429 00:29:04,600 --> 00:29:10,400 Speaker 1: can get in. But when you really lower those carbohydrates 430 00:29:10,440 --> 00:29:15,000 Speaker 1: and severely lower them. That's not fun, not the way 431 00:29:15,040 --> 00:29:16,960 Speaker 1: I want to live my life. All right, I'm gonna 432 00:29:17,000 --> 00:29:20,120 Speaker 1: leave it at that. That's it. You don't need to 433 00:29:20,160 --> 00:29:22,360 Speaker 1: be off carbs. You know it's a better thing. Say 434 00:29:22,400 --> 00:29:25,920 Speaker 1: I'm on carbs, healthy carbs. That's what I do. People 435 00:29:25,920 --> 00:29:27,760 Speaker 1: look at me and say, oh, you can have pasta 436 00:29:27,880 --> 00:29:32,760 Speaker 1: sure and when you eat eight of the time the 437 00:29:32,800 --> 00:29:36,960 Speaker 1: complex you can have some of those processed carbs. No 438 00:29:37,040 --> 00:29:41,800 Speaker 1: one is perfect. But that one blood sugar spike because 439 00:29:42,400 --> 00:29:45,800 Speaker 1: you've been eating more complex foods doesn't have the same effect, 440 00:29:46,840 --> 00:29:49,880 Speaker 1: especially when you follow it up with complex foods afterwards. 441 00:29:51,720 --> 00:29:55,120 Speaker 1: But that's the science. And you see that scale move 442 00:29:55,200 --> 00:29:59,240 Speaker 1: when you lower your carbohydrate intake according to the science 443 00:29:59,640 --> 00:30:07,000 Speaker 1: because two things cloric restriction and water retention. If you 444 00:30:07,080 --> 00:30:11,280 Speaker 1: have not rated the show, shame on you. Rate the show. 445 00:30:11,720 --> 00:30:15,680 Speaker 1: Rate the show, subscribe, Please subscribe. Really appreciate it. Tom 446 00:30:15,840 --> 00:30:18,320 Speaker 1: h Fit If you want to reach out, questions, comments, 447 00:30:18,440 --> 00:30:21,959 Speaker 1: love to hear from you. Tom h Fit is Instagram 448 00:30:22,000 --> 00:30:27,040 Speaker 1: and Twitter and website fitness Disrupted dot com. Listen. I 449 00:30:27,200 --> 00:30:31,160 Speaker 1: so appreciate you listening. Tell a friend, share with friends. 450 00:30:31,560 --> 00:30:34,680 Speaker 1: This is it, and you know I have a lot 451 00:30:34,720 --> 00:30:40,440 Speaker 1: of friends who follow other plans, and we discussed, we debate, 452 00:30:42,000 --> 00:30:44,480 Speaker 1: I don't I just want you to have your best life. 453 00:30:44,520 --> 00:30:46,680 Speaker 1: I don't need to be right. I need to be 454 00:30:46,760 --> 00:30:50,640 Speaker 1: right with the science and long term and I can 455 00:30:50,640 --> 00:30:56,000 Speaker 1: sell you short term fixes, pick a diet, and yeah, 456 00:30:56,040 --> 00:30:59,320 Speaker 1: there's always gonna be some information that supports all of 457 00:30:59,360 --> 00:31:03,480 Speaker 1: those bias approaches. And if you need to suffer, you 458 00:31:03,520 --> 00:31:06,600 Speaker 1: need to suffer at the outset. I should tell you 459 00:31:06,640 --> 00:31:09,800 Speaker 1: something right away. The way you eat should be the 460 00:31:09,840 --> 00:31:16,480 Speaker 1: way you eat for a lifetime. There's three things we 461 00:31:16,520 --> 00:31:18,800 Speaker 1: can control, how much we move, what we put into 462 00:31:18,840 --> 00:31:25,440 Speaker 1: our mouths, and our attitudes. And that everyone is awesome. 463 00:31:26,560 --> 00:31:30,880 Speaker 1: I am Tom Holland, exercise physiologists, certified sports nutritionists and 464 00:31:31,000 --> 00:31:36,600 Speaker 1: lover of everything health and wellness. Thank you for listening 465 00:31:37,520 --> 00:31:44,719 Speaker 1: and believe in yourself. Fitness Disrupted is a production of 466 00:31:44,760 --> 00:31:48,200 Speaker 1: I Heart Radio. For more podcasts from my heart Radio, 467 00:31:48,560 --> 00:31:52,000 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 468 00:31:52,080 --> 00:31:53,600 Speaker 1: you listen to your favorite shows.