1
00:00:00,840 --> 00:00:05,920
Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

2
00:00:11,800 --> 00:00:18,799
Speaker 1: I am Tom Holland and this is Fitness Disrupted. I

3
00:00:18,920 --> 00:00:25,400
Speaker 1: love alliteration, if you haven't noticed, in certain titles and articles.

4
00:00:25,440 --> 00:00:29,360
Speaker 1: I have written titles of podcasts, although I have a

5
00:00:29,360 --> 00:00:33,040
Speaker 1: producer who I love his take on things, and oftentimes

6
00:00:33,080 --> 00:00:38,640
Speaker 1: he's writing those titles as well, which is nice. Which

7
00:00:38,680 --> 00:00:40,400
Speaker 1: is nice to give that over to someone else and

8
00:00:40,440 --> 00:00:44,360
Speaker 1: get get his perspective on it. But I love alliteration,

9
00:00:44,479 --> 00:00:48,400
Speaker 1: especially in the in the fitness world and fitness article world.

10
00:00:48,640 --> 00:00:54,080
Speaker 1: And I realized recently that my philosophy, which has remained

11
00:00:54,240 --> 00:00:59,480
Speaker 1: unchanged in over thirty years in this industry, if we're

12
00:00:59,520 --> 00:01:03,520
Speaker 1: looking at it alliteratively. Wow, I didn't think i'd get

13
00:01:03,560 --> 00:01:07,800
Speaker 1: that out. It's evolution, it's empirical data, and it's everyday life.

14
00:01:08,560 --> 00:01:11,640
Speaker 1: I look at evolution, what did we evolve? Let's look

15
00:01:11,680 --> 00:01:17,319
Speaker 1: back and see what we know, and let's look at

16
00:01:17,319 --> 00:01:20,160
Speaker 1: the empirical data. Those are the studies that I bring

17
00:01:20,200 --> 00:01:26,360
Speaker 1: to you, and that just as important is our everyday life.

18
00:01:26,360 --> 00:01:30,960
Speaker 1: What can we actually do? So let's look back. Let's

19
00:01:30,959 --> 00:01:37,640
Speaker 1: look at the today, the studies that are that are

20
00:01:37,680 --> 00:01:40,319
Speaker 1: coming out, and also the past studies as well, and

21
00:01:40,360 --> 00:01:45,440
Speaker 1: then let's look ahead, what can we do behaviorally for

22
00:01:45,520 --> 00:01:50,920
Speaker 1: a lifetime? Evolution, empirical data, everyday life kind of like that,

23
00:01:51,040 --> 00:01:56,440
Speaker 1: going to use that going forward, all right? So I

24
00:01:56,560 --> 00:02:02,040
Speaker 1: also I am all about lunch deevity and not just

25
00:02:02,320 --> 00:02:07,600
Speaker 1: living a longer life, but having that life be equality.

26
00:02:09,560 --> 00:02:13,520
Speaker 1: Because we can live to be a hundred, you can

27
00:02:13,560 --> 00:02:17,320
Speaker 1: have thirty or forty of those years be less than optimal.

28
00:02:20,160 --> 00:02:24,680
Speaker 1: And medicine is keeping us alive longer than ever before,

29
00:02:26,960 --> 00:02:31,359
Speaker 1: and that's good and bad. It's good and bad, as

30
00:02:31,400 --> 00:02:36,680
Speaker 1: it often is in health and wellness. So this show,

31
00:02:37,320 --> 00:02:41,040
Speaker 1: when we look at evolution and the empirical data and

32
00:02:41,080 --> 00:02:44,760
Speaker 1: what we can do for a lifetime in our everyday life,

33
00:02:45,840 --> 00:02:50,840
Speaker 1: we're looking at what's controllable and that goes for what

34
00:02:50,960 --> 00:02:53,800
Speaker 1: we eat, what we think, and what we do, what

35
00:02:53,919 --> 00:02:59,079
Speaker 1: we put into our bodies, our thought processes which are

36
00:02:59,120 --> 00:03:05,680
Speaker 1: so important, like ridiculously important, and that affects what we do.

37
00:03:06,000 --> 00:03:10,280
Speaker 1: The behaviors and the behavior part is challenging for so

38
00:03:10,360 --> 00:03:16,919
Speaker 1: many people. But when you get the right information, it's doable.

39
00:03:17,800 --> 00:03:22,120
Speaker 1: It's challenging when you have bad information, which is what

40
00:03:22,240 --> 00:03:25,560
Speaker 1: this show is all about. Right, So today. I love

41
00:03:25,639 --> 00:03:31,920
Speaker 1: this simplicity of this perspective paper. And as I was

42
00:03:32,280 --> 00:03:37,840
Speaker 1: researching this topic, the active grandparent hypothesis, How great is that?

43
00:03:38,400 --> 00:03:42,000
Speaker 1: You know so often I read you those phenomenally complex

44
00:03:43,360 --> 00:03:47,920
Speaker 1: titles for the studies, and the more I read these

45
00:03:47,960 --> 00:03:53,920
Speaker 1: studies over the years, right, even the studies themselves like complex,

46
00:03:54,040 --> 00:03:59,280
Speaker 1: I would argue for the sake of being complex, But

47
00:03:59,320 --> 00:04:03,120
Speaker 1: that's my job. I'll read them, I'll distill them down,

48
00:04:04,000 --> 00:04:06,160
Speaker 1: try to make sense of them, and give you the

49
00:04:06,160 --> 00:04:13,000
Speaker 1: cliff notes. You're welcome cliff notes. I look at my

50
00:04:13,080 --> 00:04:16,280
Speaker 1: kids today and you know all they have to do

51
00:04:16,360 --> 00:04:19,240
Speaker 1: is Google obviously too to get what they need to

52
00:04:19,279 --> 00:04:22,320
Speaker 1: get when it comes to things like cliff notes. Remember

53
00:04:22,360 --> 00:04:25,320
Speaker 1: having to get in the car in high school and

54
00:04:25,400 --> 00:04:28,240
Speaker 1: drive to certain bookstores if you wanted to get the

55
00:04:28,240 --> 00:04:32,880
Speaker 1: cliff notes too, books to get you started in your studying. Anyway,

56
00:04:34,680 --> 00:04:40,760
Speaker 1: we're gonna talk about the active grandparent hypothesis, and it

57
00:04:40,920 --> 00:04:48,039
Speaker 1: is a perspective paper authored by none other than a

58
00:04:48,160 --> 00:04:50,599
Speaker 1: researcher we know well, and I've had on this show

59
00:04:50,640 --> 00:04:56,520
Speaker 1: and I will have again, Dr Daniel Lieberman, Evolutionary biologists.

60
00:04:59,440 --> 00:05:03,200
Speaker 1: All right, quick break. When we come back the active

61
00:05:03,400 --> 00:05:06,840
Speaker 1: grandparent hypothesis. What the heck is that and how does

62
00:05:06,880 --> 00:05:12,000
Speaker 1: it help us live our longest best lives? I will

63
00:05:12,040 --> 00:05:24,920
Speaker 1: tell you in a moment. We'll be right back, all right.

64
00:05:26,240 --> 00:05:31,640
Speaker 1: I did a show too long ago called the biophilia hypothesis.

65
00:05:33,080 --> 00:05:36,919
Speaker 1: That is a concept that we are meant to be

66
00:05:37,000 --> 00:05:42,400
Speaker 1: in nature, that we as humans possess a desire and

67
00:05:42,480 --> 00:05:48,560
Speaker 1: innate tendency to get outside and see connections. And that

68
00:05:48,640 --> 00:05:56,560
Speaker 1: plays into movement exercise, getting outside green exercise. It's often

69
00:05:56,640 --> 00:06:04,640
Speaker 1: called walking, biking, whatever it is. And the studies show

70
00:06:06,160 --> 00:06:08,560
Speaker 1: and when we go outside, we tend to enjoy it more,

71
00:06:08,880 --> 00:06:12,120
Speaker 1: we do it longer, we're more likely to do it again.

72
00:06:12,680 --> 00:06:16,040
Speaker 1: And that is talked about in the phenomenal book by

73
00:06:16,120 --> 00:06:21,560
Speaker 1: Michael Easter the Comfort Crisis, whom I interviewed not too

74
00:06:21,600 --> 00:06:24,799
Speaker 1: long ago as well. If you missed that podcast, could

75
00:06:24,800 --> 00:06:29,400
Speaker 1: not recommend it, and the book more highly The Comfort Crisis.

76
00:06:29,520 --> 00:06:33,640
Speaker 1: And so we had the biophilia hypothesis and we have

77
00:06:33,720 --> 00:06:39,479
Speaker 1: the active grandparent hypothesis. And it's a simple concept. And

78
00:06:39,520 --> 00:06:44,760
Speaker 1: there's two main takeaways, one that is rather obvious and

79
00:06:44,880 --> 00:06:49,720
Speaker 1: one that isn't. And again, this is a perspective paper.

80
00:06:50,040 --> 00:06:54,280
Speaker 1: Let me give you the entire title, the Active Grandparent Hypothesis,

81
00:06:54,560 --> 00:06:58,919
Speaker 1: Physical Activity and the Evolution of Extended Human health spans

82
00:06:58,960 --> 00:07:02,800
Speaker 1: and Lifespans. And again, Dr Daniel E. Lieberman was one

83
00:07:02,839 --> 00:07:06,400
Speaker 1: of the author's researchers of this paper, and this was

84
00:07:06,560 --> 00:07:13,080
Speaker 1: in the National Academy of Sciences December, super recently. Now,

85
00:07:13,120 --> 00:07:15,480
Speaker 1: I'm going to read you this abstract because you're gonna

86
00:07:15,600 --> 00:07:18,480
Speaker 1: understand most of it, if not all of it. And

87
00:07:19,160 --> 00:07:23,000
Speaker 1: I just love the way it's written, and it tells

88
00:07:23,120 --> 00:07:24,840
Speaker 1: us everything we need to know. And we'll go back

89
00:07:24,880 --> 00:07:27,360
Speaker 1: and I will just go into it a little deeper.

90
00:07:27,360 --> 00:07:29,920
Speaker 1: But but this is this is pretty straightforward, great stuff

91
00:07:30,040 --> 00:07:34,360
Speaker 1: and supports so much of what I have talked about already.

92
00:07:34,400 --> 00:07:38,800
Speaker 1: All right, first sentence of the abstract, the proximate mechanisms

93
00:07:38,800 --> 00:07:44,120
Speaker 1: by which physical activity slows sinescence and decreases morbidity and

94
00:07:44,160 --> 00:07:47,680
Speaker 1: mortality have been extensively documented. All right, Maybe that's not

95
00:07:47,720 --> 00:07:51,920
Speaker 1: as as straightforward as it sounds. I've talked about senescence before.

96
00:07:51,960 --> 00:07:55,560
Speaker 1: That's aging, Okay, So let's read it one more time.

97
00:07:55,760 --> 00:07:59,720
Speaker 1: The let's just say, mechanisms by which physical activity slows

98
00:07:59,800 --> 00:08:04,960
Speaker 1: a jing and decreases morbidity and mortality have been extensively documented.

99
00:08:05,160 --> 00:08:09,080
Speaker 1: I separated that in my notes because people still don't

100
00:08:09,120 --> 00:08:16,120
Speaker 1: believe that the first sentence, and you know, in the

101
00:08:16,120 --> 00:08:18,040
Speaker 1: the paper and sell he talks about like thousands of

102
00:08:18,400 --> 00:08:25,400
Speaker 1: studies physical activity slows aging and decreases morbidity and mortality.

103
00:08:26,320 --> 00:08:29,200
Speaker 1: But so few people believe that. So few people are

104
00:08:29,240 --> 00:08:35,000
Speaker 1: exercising just for weight loss. How many influencers are on

105
00:08:35,080 --> 00:08:38,800
Speaker 1: social media saying I don't do any cardio. Great, look

106
00:08:38,800 --> 00:08:42,040
Speaker 1: at how I look. Okay, And as this paper will

107
00:08:42,040 --> 00:08:43,959
Speaker 1: get to and as I will wrap it all up

108
00:08:44,480 --> 00:08:48,559
Speaker 1: with the concept of how important it is to move,

109
00:08:49,800 --> 00:08:53,240
Speaker 1: the simplicity of that, and that we can start kind

110
00:08:53,240 --> 00:09:00,679
Speaker 1: of changing the term exercise and and gravitate eating over

111
00:09:00,800 --> 00:09:07,199
Speaker 1: towards activity and movement. Okay, because when we look at evolution,

112
00:09:07,480 --> 00:09:12,920
Speaker 1: they weren't going to the gym. You can I do.

113
00:09:13,920 --> 00:09:18,520
Speaker 1: It's part of the new kind of norm. But we

114
00:09:18,559 --> 00:09:22,920
Speaker 1: need to do much more. When I say much more,

115
00:09:22,960 --> 00:09:27,240
Speaker 1: I'm not talking about intensity as much as consistency throughout

116
00:09:27,280 --> 00:09:29,559
Speaker 1: the day. All right, let's continue on. But I had to.

117
00:09:29,600 --> 00:09:33,679
Speaker 1: I had to pull that first sentence out. There's so

118
00:09:33,760 --> 00:09:36,560
Speaker 1: many people and when we go deeper into that and

119
00:09:36,600 --> 00:09:39,840
Speaker 1: I will the chronic diseases and all of those things.

120
00:09:40,480 --> 00:09:45,000
Speaker 1: I will never forget a client many years ago who

121
00:09:45,040 --> 00:09:47,080
Speaker 1: said to me, basically, I don't believe that we have

122
00:09:47,240 --> 00:09:53,160
Speaker 1: any control over disease and cancers and things like that.

123
00:09:53,760 --> 00:09:59,760
Speaker 1: And guess what stopped working with this client? And as

124
00:09:59,800 --> 00:10:02,280
Speaker 1: I saying the open of my book, the Micro Workout Plan,

125
00:10:02,679 --> 00:10:05,560
Speaker 1: the very first couple of pages, if you don't believe

126
00:10:05,600 --> 00:10:07,640
Speaker 1: you have control, if you don't believe what I'm saying

127
00:10:07,679 --> 00:10:12,360
Speaker 1: right now, with the thousands of studies show, then stop reading.

128
00:10:12,920 --> 00:10:19,280
Speaker 1: And I feel sorry for you, I really do, because

129
00:10:19,440 --> 00:10:23,200
Speaker 1: once you believe and see and learn how much control

130
00:10:23,240 --> 00:10:27,800
Speaker 1: we have, it's back to that double edged sword. It's

131
00:10:27,800 --> 00:10:32,000
Speaker 1: a great thing, but it puts the onus on you

132
00:10:32,080 --> 00:10:37,160
Speaker 1: as well. All right, let's get back into this abstract

133
00:10:37,440 --> 00:10:40,200
Speaker 1: second sentence and one paragraph. Going to read it to

134
00:10:40,400 --> 00:10:45,680
Speaker 1: you verbatim. However, we lack an ultimate evolutionary explanation for

135
00:10:45,840 --> 00:10:51,080
Speaker 1: why lifelong physical activity, particularly during middle and older age,

136
00:10:51,559 --> 00:10:55,559
Speaker 1: promotes health. Okay, so now we're looking at the older population,

137
00:10:56,760 --> 00:11:00,800
Speaker 1: and in this paper they talk about dar when and like,

138
00:11:00,880 --> 00:11:04,199
Speaker 1: what's the point, Like, once you're past being able to

139
00:11:04,280 --> 00:11:08,000
Speaker 1: have kids, what's the point in evolution of keeping those

140
00:11:08,000 --> 00:11:11,280
Speaker 1: people alive, all right, And it goes on as the

141
00:11:11,320 --> 00:11:16,440
Speaker 1: growing worldwide epidemic of physical inactivity accelerates the prevalence of

142
00:11:16,600 --> 00:11:21,880
Speaker 1: non communicable diseases among aging populations. I gotta read that

143
00:11:21,920 --> 00:11:27,600
Speaker 1: again to you, as the growing worldwide epidemic of physical inactivity.

144
00:11:27,600 --> 00:11:33,640
Speaker 1: We're in the pandemic now. But this is crazy that

145
00:11:33,720 --> 00:11:37,560
Speaker 1: we're not talking about this as the growing worldwide epidemic

146
00:11:37,600 --> 00:11:41,760
Speaker 1: of physical activity, inactivity accelerates the prevalence of noncommunicable diseases

147
00:11:42,000 --> 00:11:48,560
Speaker 1: among aging populations. Integrating evolutionary and biomedical perspectives can foster

148
00:11:48,679 --> 00:11:53,480
Speaker 1: new insights into how and why lifelong physical activity helps

149
00:11:53,800 --> 00:11:59,040
Speaker 1: preserve health and extend lifespans. What I said at the start,

150
00:12:00,120 --> 00:12:04,480
Speaker 1: extend how long we live and preserve health, right, And

151
00:12:04,480 --> 00:12:08,680
Speaker 1: it's right there in the title health spans and lifespans.

152
00:12:09,200 --> 00:12:12,640
Speaker 1: So when those terms are used, what it's often meant

153
00:12:12,760 --> 00:12:20,720
Speaker 1: to mean is quality of life and longevity. It also

154
00:12:20,800 --> 00:12:22,840
Speaker 1: makes me sad by the way, when people say, oh,

155
00:12:22,840 --> 00:12:25,559
Speaker 1: I don't want to live to be a hundred, I

156
00:12:25,600 --> 00:12:28,040
Speaker 1: don't want to live to be ninety or eighty. Guess

157
00:12:28,080 --> 00:12:30,360
Speaker 1: what I do. I want to live past a hundred

158
00:12:30,679 --> 00:12:32,360
Speaker 1: torture my kids by saying that it will live to

159
00:12:32,360 --> 00:12:36,520
Speaker 1: be or something like that. Maybe maybe older, but they're

160
00:12:36,520 --> 00:12:39,040
Speaker 1: gonna be quality years. And I understand when people say that,

161
00:12:39,080 --> 00:12:44,200
Speaker 1: it's because they're looking at relatives and people around them,

162
00:12:44,240 --> 00:12:50,880
Speaker 1: and that's sad. All right. The abstract continues. Building on

163
00:12:51,000 --> 00:12:55,120
Speaker 1: previous life history research, we assess the evidence that humans

164
00:12:55,200 --> 00:12:59,160
Speaker 1: were selected not just to live several decades after they

165
00:12:59,240 --> 00:13:03,800
Speaker 1: cease reprit using, but also to be moderately physically active

166
00:13:04,200 --> 00:13:09,920
Speaker 1: during those post reproductive years. Moderately physically active. We next

167
00:13:09,960 --> 00:13:14,199
Speaker 1: review the long standing hypothesis that physical activity promotes health

168
00:13:14,600 --> 00:13:20,280
Speaker 1: by allocating energy away from potentially harmful over investments in

169
00:13:20,400 --> 00:13:25,720
Speaker 1: fat storage and reproductive tissues and propose the novel hypothesis.

170
00:13:25,760 --> 00:13:28,000
Speaker 1: All right, so we got the first one. Here's the

171
00:13:28,080 --> 00:13:31,800
Speaker 1: novel one. The second one that physical activity also stimulates

172
00:13:31,920 --> 00:13:37,520
Speaker 1: energy allocation towards repair and maintenance processes. Okay, so that's

173
00:13:38,200 --> 00:13:42,720
Speaker 1: the cool thing in this paper. Everything's cool, and everything

174
00:13:42,760 --> 00:13:46,840
Speaker 1: supports what we talk about here. And as I continue

175
00:13:46,880 --> 00:13:50,440
Speaker 1: to say, when we keep bringing back and keep hearing

176
00:13:50,440 --> 00:13:53,079
Speaker 1: the same things over and over again in different ways,

177
00:13:53,640 --> 00:13:57,720
Speaker 1: that's hopefully getting through to those people who don't believe it.

178
00:13:57,760 --> 00:14:01,800
Speaker 1: They hear it once exercise has these effects, positive effects. Yeah,

179
00:14:01,800 --> 00:14:04,440
Speaker 1: I don't really believe it. Second time, third time, fifth time,

180
00:14:04,520 --> 00:14:09,079
Speaker 1: fiftieth time. I'm going to hammer these topics home over

181
00:14:09,160 --> 00:14:12,840
Speaker 1: and over again. But the novel one is the repair

182
00:14:12,920 --> 00:14:17,599
Speaker 1: and maintenance processes. Okay, the abstract continues. We hypothesize that

183
00:14:17,720 --> 00:14:21,800
Speaker 1: selection and humans for lifelong physical activity, including during post

184
00:14:21,880 --> 00:14:26,440
Speaker 1: reproductive years to provision offspring, promoted selection for both energy

185
00:14:26,480 --> 00:14:34,520
Speaker 1: allocation pathways, which synergistically slow sinescence. Okay, so it slows

186
00:14:34,600 --> 00:14:40,880
Speaker 1: aging and reduce vulnerability to many forms of chronic diseases. Okay,

187
00:14:41,120 --> 00:14:49,200
Speaker 1: moving more, being active slows sinescence, slows aging, and reduces

188
00:14:49,320 --> 00:14:53,120
Speaker 1: vulnerability to many forms of chronic diseases. As a result,

189
00:14:53,320 --> 00:14:57,520
Speaker 1: extended human health spans and lifespans are both a cause

190
00:14:57,520 --> 00:15:04,640
Speaker 1: and effect of habitual physical activity. Okay. Bi directional helping

191
00:15:04,720 --> 00:15:08,800
Speaker 1: explain why lack of lifelong physical activity in humans can

192
00:15:09,120 --> 00:15:16,920
Speaker 1: increase disease risk and reduce longevity. Okay, we are less

193
00:15:16,960 --> 00:15:23,520
Speaker 1: active then our ancestors. Back to evolution. Okay, and so

194
00:15:23,680 --> 00:15:27,080
Speaker 1: we have this I love it from Lieberman and his colleagues.

195
00:15:27,280 --> 00:15:33,240
Speaker 1: Active grandparent hypothesis now where they getting this from? And

196
00:15:33,320 --> 00:15:35,400
Speaker 1: this is cool, And we've talked about them before and

197
00:15:35,440 --> 00:15:39,920
Speaker 1: we will talk about them again. The Hazda, Okay, this

198
00:15:40,040 --> 00:15:45,040
Speaker 1: tribe that is so often looked at and studied, and

199
00:15:45,160 --> 00:15:49,440
Speaker 1: so this paper is based largely on observations of this

200
00:15:49,560 --> 00:15:55,760
Speaker 1: hunter gather tribe, the Hazda. Okay. And with evolution, you

201
00:15:55,840 --> 00:16:00,560
Speaker 1: look back at things like chimpanzees, right, Chimpan's ease its

202
00:16:00,560 --> 00:16:06,120
Speaker 1: spend more time sitting. The Hazda lots of activity. So

203
00:16:06,160 --> 00:16:10,400
Speaker 1: the question is that Lieberman's proposing, why why did we

204
00:16:10,480 --> 00:16:16,720
Speaker 1: evolve from moving less to moving more? And for those

205
00:16:16,720 --> 00:16:18,360
Speaker 1: of you who don't know the has don't love it.

206
00:16:18,400 --> 00:16:20,400
Speaker 1: They will come up over and over again. Born to

207
00:16:20,560 --> 00:16:24,280
Speaker 1: run so many books. The Hazda are a again, a

208
00:16:24,320 --> 00:16:29,720
Speaker 1: modern hunter gatherer tribe living in northern Tanzania. All right,

209
00:16:29,920 --> 00:16:34,760
Speaker 1: They're considered one of the last like hunter gatherer tribes.

210
00:16:35,360 --> 00:16:37,920
Speaker 1: There's approximately depending on the numbers you look at, right

211
00:16:37,960 --> 00:16:40,200
Speaker 1: around a thousand a little more than a thousand people

212
00:16:40,280 --> 00:16:46,400
Speaker 1: in the tribe. And they haven't changed like ten thousand years. Okay.

213
00:16:46,440 --> 00:16:51,400
Speaker 1: They've been in the same place, relatively speaking, untouched you know,

214
00:16:51,480 --> 00:16:56,520
Speaker 1: by modern everything. And so they're studied frequently in so

215
00:16:56,560 --> 00:17:00,760
Speaker 1: many um different ways because they are considered to be

216
00:17:00,920 --> 00:17:05,439
Speaker 1: one of the oldest lineages of humankind. So when we

217
00:17:05,520 --> 00:17:08,520
Speaker 1: look and say what did we evolve from? We look

218
00:17:08,560 --> 00:17:12,760
Speaker 1: at the Hasta one of the greatest kind of ways

219
00:17:12,800 --> 00:17:16,200
Speaker 1: to study all of these things activity, uh and everything.

220
00:17:17,400 --> 00:17:20,920
Speaker 1: And so why do we care? And what's the difference? What?

221
00:17:20,920 --> 00:17:24,640
Speaker 1: What do these Hazda tribes people represent and what are there?

222
00:17:25,920 --> 00:17:28,800
Speaker 1: You know what what makes them different? Well, they spend

223
00:17:29,080 --> 00:17:32,119
Speaker 1: because they are hunter gatherers four to six hours a

224
00:17:32,200 --> 00:17:39,160
Speaker 1: day involved in moderate too intense activity four to six

225
00:17:39,160 --> 00:17:42,320
Speaker 1: hours a day. Why is that? Because the males are

226
00:17:42,400 --> 00:17:46,080
Speaker 1: hunting hunter gatherers, right, and the women are going out

227
00:17:46,119 --> 00:17:48,960
Speaker 1: and foraging trying to find you know, fruit and berries

228
00:17:49,560 --> 00:17:55,600
Speaker 1: and tubers. But let's look at what the United States

229
00:17:55,640 --> 00:17:59,520
Speaker 1: exercise guidelines are roughly two and a half hours a week,

230
00:18:00,600 --> 00:18:04,400
Speaker 1: two and a half hours a week. Hasta forty six

231
00:18:04,400 --> 00:18:11,200
Speaker 1: hours a day, two point five hours per week. That's

232
00:18:11,200 --> 00:18:15,800
Speaker 1: a problem, all right. What's the difference, uh, in the

233
00:18:15,880 --> 00:18:20,560
Speaker 1: bodies and the health of the Hasta versus us. Well,

234
00:18:21,600 --> 00:18:26,919
Speaker 1: they have an overweight obesity percentage of around two. We

235
00:18:27,000 --> 00:18:32,960
Speaker 1: have over seventy Okay, most of the older Hosta tribes.

236
00:18:33,040 --> 00:18:40,520
Speaker 1: People rarely suffer from chronic conditions. Eight percent of Americans

237
00:18:40,520 --> 00:18:45,320
Speaker 1: over sixty five and over have at least one chronic condition,

238
00:18:46,520 --> 00:18:51,960
Speaker 1: and of those sixt have two or more, two or more.

239
00:18:56,600 --> 00:18:58,560
Speaker 1: We're at the tail end of COVID as I record

240
00:18:58,640 --> 00:19:08,840
Speaker 1: this hopefully hopeful, And what were the statistics comorbidities chronic conditions,

241
00:19:12,560 --> 00:19:17,960
Speaker 1: And yes, there were two main factors involved in people

242
00:19:18,440 --> 00:19:22,960
Speaker 1: who had really serious outcomes and death from COVID age.

243
00:19:24,800 --> 00:19:29,480
Speaker 1: An excess weight tis right into what we're talking about here,

244
00:19:30,200 --> 00:19:37,600
Speaker 1: the simple title active grandparent hypothesis. But I keep coming

245
00:19:37,600 --> 00:19:39,160
Speaker 1: back to it, and this is why I keep pausing,

246
00:19:39,200 --> 00:19:42,520
Speaker 1: because now I'm gonna get worked up. I didn't think

247
00:19:42,560 --> 00:19:48,280
Speaker 1: I was gonna get worked up with this topic. When

248
00:19:48,320 --> 00:19:50,200
Speaker 1: they say, wait, doesn't matter. I'm gonna give you a

249
00:19:50,280 --> 00:19:54,040
Speaker 1: couple other negative outcomes from weight that's all tied into

250
00:19:54,040 --> 00:19:56,240
Speaker 1: everything we're talking about here. We want to be healthy,

251
00:19:56,400 --> 00:19:58,400
Speaker 1: we want to be a healthy weight, we want to move.

252
00:19:58,640 --> 00:20:02,120
Speaker 1: It is all connected. When you move more, you're going

253
00:20:02,160 --> 00:20:06,000
Speaker 1: to burn calories. And this is the garbage. Just read

254
00:20:06,080 --> 00:20:10,560
Speaker 1: another person talking about calories and calories and just stupidity

255
00:20:10,600 --> 00:20:14,840
Speaker 1: about eating making it complicated when it when it doesn't

256
00:20:14,880 --> 00:20:19,600
Speaker 1: have to be. The science is their energy and energy out. Yes,

257
00:20:19,800 --> 00:20:22,960
Speaker 1: I always follow that up with hunger hormones and things

258
00:20:23,000 --> 00:20:24,760
Speaker 1: like that, but that's where it always comes back to

259
00:20:25,000 --> 00:20:28,840
Speaker 1: when they're talking about a calories not a calorie Grillan

260
00:20:28,880 --> 00:20:32,960
Speaker 1: and Lepton and things like that. Take a quick break

261
00:20:33,040 --> 00:20:35,359
Speaker 1: when we come back. Going to get into that. The

262
00:20:35,480 --> 00:20:39,600
Speaker 1: two explanations that Lieberman and his colleagues have, and again

263
00:20:39,680 --> 00:20:45,479
Speaker 1: one is pretty obvious and the other one not so much.

264
00:20:46,119 --> 00:20:50,280
Speaker 1: But it reinforces everything we talk about and talks about

265
00:20:50,800 --> 00:20:53,600
Speaker 1: how we can live our best lives in our later years,

266
00:20:55,400 --> 00:20:57,800
Speaker 1: because that is one of my main goals, if not

267
00:20:57,920 --> 00:21:00,320
Speaker 1: the goal for you with the show and everything, do

268
00:21:01,560 --> 00:21:03,840
Speaker 1: we live our longest best wives? All right, quick break,

269
00:21:03,840 --> 00:21:15,719
Speaker 1: We'll be right back. All right. So talking about the

270
00:21:15,720 --> 00:21:19,560
Speaker 1: active grandparent hypothesis makes me laugh to say, it's such

271
00:21:19,600 --> 00:21:24,760
Speaker 1: a cool concept and title. Not surprised Lieberman came up

272
00:21:24,800 --> 00:21:27,320
Speaker 1: with that uses that. I'm not sure if he came

273
00:21:27,400 --> 00:21:29,960
Speaker 1: up with it, but you know, born to Run, as

274
00:21:29,960 --> 00:21:32,600
Speaker 1: he said here when I interviewed him, that was title

275
00:21:32,640 --> 00:21:35,119
Speaker 1: for that book. Pretty much came from his paper, So

276
00:21:35,359 --> 00:21:37,159
Speaker 1: I wouldn't surprise me. All right, So what are the

277
00:21:37,200 --> 00:21:40,040
Speaker 1: two explanations get right to it in this paper. What

278
00:21:40,119 --> 00:21:45,080
Speaker 1: are the two explanations for old age and activity and

279
00:21:45,200 --> 00:21:49,560
Speaker 1: everything that's connected therein Well, the first one basically fat

280
00:21:49,600 --> 00:21:55,640
Speaker 1: and inflammation? Body fat and inflammation. Okay, exercise burns calories.

281
00:21:55,720 --> 00:22:00,359
Speaker 1: We know that energy. We need energy to move, but

282
00:22:00,440 --> 00:22:04,200
Speaker 1: it also limits the storage of body fat. Right, we're

283
00:22:04,200 --> 00:22:11,600
Speaker 1: gonna be less likely to have excess body fat, especially

284
00:22:11,760 --> 00:22:18,640
Speaker 1: visceral fat. Talked about that around your organs, really dangerous.

285
00:22:19,080 --> 00:22:26,639
Speaker 1: And this body fat releases cytokins, inflammatory cytokinds, okay, not

286
00:22:26,720 --> 00:22:32,240
Speaker 1: good into our bloodstream. So we have fat tissue, we

287
00:22:32,320 --> 00:22:36,639
Speaker 1: have inflammation, and that people leads to numerous chronic diseases.

288
00:22:37,000 --> 00:22:41,240
Speaker 1: We're talking numerous cancers, We're talking high blood pressure, diabetes,

289
00:22:41,320 --> 00:22:47,520
Speaker 1: heart disease, everything including heart disease number one cause of

290
00:22:47,560 --> 00:22:55,479
Speaker 1: death connected to excess body fat. So we want to

291
00:22:55,560 --> 00:22:58,360
Speaker 1: be at our healthiest weight. We want to move as

292
00:22:58,440 --> 00:23:06,000
Speaker 1: much as possible to avoid the cytokines, inflammation, and all

293
00:23:06,040 --> 00:23:09,120
Speaker 1: the bad things that come with that. We know that.

294
00:23:09,760 --> 00:23:12,600
Speaker 1: I mean, maybe you don't know the cytokines, the inflammation

295
00:23:12,640 --> 00:23:18,280
Speaker 1: you've heard of, probably, but this is where the myriad

296
00:23:18,440 --> 00:23:22,560
Speaker 1: issues we have with our bodies carrying around excess weight

297
00:23:23,680 --> 00:23:27,879
Speaker 1: that we want to avoid. Now, as I say that

298
00:23:27,920 --> 00:23:29,680
Speaker 1: out loud, I'm like, wow, I've talked a lot about

299
00:23:29,720 --> 00:23:34,359
Speaker 1: excess weight. It's it's part of everything here, but we

300
00:23:34,359 --> 00:23:37,160
Speaker 1: don't focus on it. It's not the reason. It's connected.

301
00:23:37,200 --> 00:23:43,320
Speaker 1: It's all connected. And that's what's so often a problem

302
00:23:43,359 --> 00:23:45,960
Speaker 1: with these articles you read is is they isolate things.

303
00:23:47,320 --> 00:23:52,879
Speaker 1: These articles, the strength training, the cardio, the eating. Is

304
00:23:52,920 --> 00:23:56,760
Speaker 1: it calories you know in or it's everything connected. We

305
00:23:56,800 --> 00:23:59,520
Speaker 1: need to move more, we need to eat less bad stuff,

306
00:23:59,520 --> 00:24:03,959
Speaker 1: eat more good stuff. The excessive moderation I preach to you.

307
00:24:04,520 --> 00:24:07,000
Speaker 1: All right, So number two though, this is what we

308
00:24:07,040 --> 00:24:09,919
Speaker 1: want to talk about. We were in calls it the

309
00:24:10,000 --> 00:24:13,560
Speaker 1: activity paradox This is really interesting, kind of goes to

310
00:24:13,600 --> 00:24:17,520
Speaker 1: the no pain, no gain kind of all right, so

311
00:24:17,560 --> 00:24:19,560
Speaker 1: we kind of understand and know the first one the

312
00:24:19,600 --> 00:24:23,320
Speaker 1: fat and inflammation, and it's not good. But this is

313
00:24:23,359 --> 00:24:26,920
Speaker 1: the counterintuitive thing to some degree. So the activity paradoxes

314
00:24:27,440 --> 00:24:32,040
Speaker 1: is talking about what we Wereman and his colleagues referred

315
00:24:32,040 --> 00:24:36,720
Speaker 1: to as the repair and maintenance process. Okay, so basically,

316
00:24:37,080 --> 00:24:41,320
Speaker 1: movement does what exercise does what makes you tired. It

317
00:24:41,359 --> 00:24:44,280
Speaker 1: makes you sore, right, we all know that that the

318
00:24:44,359 --> 00:24:47,320
Speaker 1: layed on set muscle soreness you get from getting back

319
00:24:47,320 --> 00:24:49,840
Speaker 1: into a workout program or doing something different or doing

320
00:24:49,880 --> 00:24:55,280
Speaker 1: something hard. You get soreed, you get tired. And what

321
00:24:55,440 --> 00:25:00,960
Speaker 1: this paper is saying is that's good, that's normal. We

322
00:25:01,080 --> 00:25:09,439
Speaker 1: evolved to experience that, and it has benefits, makes sense

323
00:25:10,280 --> 00:25:16,760
Speaker 1: the counterintuitive, and so this repair and maintenance process according

324
00:25:16,800 --> 00:25:19,600
Speaker 1: to Weberman, and you know you've you've felt it, but

325
00:25:19,840 --> 00:25:23,080
Speaker 1: according to Lieberman in this paper, it happens in various

326
00:25:23,160 --> 00:25:26,720
Speaker 1: systems in our bodies. And that includes our muscles, that

327
00:25:26,800 --> 00:25:32,040
Speaker 1: muscle soreness, right, cartilage, and then the microbiome and the

328
00:25:32,119 --> 00:25:40,680
Speaker 1: internal antioxidant system. So when you exercise, your heartbeats harder, right,

329
00:25:40,760 --> 00:25:44,600
Speaker 1: you're pumping more blood three or four times depending on

330
00:25:44,680 --> 00:25:48,120
Speaker 1: what you're doing. Right, the norm go much higher and

331
00:25:48,160 --> 00:25:52,920
Speaker 1: go less, but we're talking like moderate and so that

332
00:25:53,000 --> 00:25:57,600
Speaker 1: has an effect on your body. And this repairing maintenance

333
00:25:59,400 --> 00:26:01,520
Speaker 1: what they're saying is it doesn't just return our bodies

334
00:26:01,560 --> 00:26:05,400
Speaker 1: back to homeostasis. Right. Homeostasis is where you were your

335
00:26:05,480 --> 00:26:13,520
Speaker 1: normal operating you know levels. No, this activity actually leads

336
00:26:13,600 --> 00:26:21,400
Speaker 1: to drum roll, please, improved healthfulness. As they put it. End,

337
00:26:22,440 --> 00:26:28,239
Speaker 1: they argue, lack of exercise has the opposite effects, and

338
00:26:28,280 --> 00:26:35,000
Speaker 1: those opposite effects lead to disease and negative health outcomes

339
00:26:35,040 --> 00:26:39,080
Speaker 1: and the breakdown of your body. So as I'm reading this,

340
00:26:39,240 --> 00:26:42,080
Speaker 1: taking notes, preparing my notes for the podcast, I'm thinking

341
00:26:42,080 --> 00:26:46,000
Speaker 1: of like those dopey articles that come out so frequent

342
00:26:46,040 --> 00:26:50,680
Speaker 1: I've talked about before, like too much exercise and not resting,

343
00:26:51,240 --> 00:26:55,160
Speaker 1: all of these extremes. We don't need to worry about

344
00:26:55,200 --> 00:27:00,960
Speaker 1: too much exercise. We don't not at all, not a problem.

345
00:27:01,000 --> 00:27:03,840
Speaker 1: And guess what, the human body is really smart. And

346
00:27:04,119 --> 00:27:06,200
Speaker 1: I used to train many of those clients and I

347
00:27:06,200 --> 00:27:08,280
Speaker 1: would let them go because I am the excess of

348
00:27:08,320 --> 00:27:11,840
Speaker 1: moderation person. That's my philosophy. I'm never going to hurt

349
00:27:11,880 --> 00:27:13,480
Speaker 1: a client. Back when I was a trainer and a

350
00:27:13,520 --> 00:27:19,640
Speaker 1: coach and if they wanted more, as a certain subset did,

351
00:27:21,000 --> 00:27:25,560
Speaker 1: I would say, that's not my style, it's not my philosophy. Yes,

352
00:27:25,600 --> 00:27:27,639
Speaker 1: I'm gonna push you, don't get me wrong, But we're

353
00:27:27,680 --> 00:27:30,800
Speaker 1: gonna build in periodization and rest and all that stuff

354
00:27:30,840 --> 00:27:36,560
Speaker 1: is gonna be scientifically based. But when you hear you

355
00:27:36,600 --> 00:27:40,000
Speaker 1: know the person is overdoing it. Of course you can,

356
00:27:40,160 --> 00:27:42,560
Speaker 1: and you need to be smart. That's why you listen

357
00:27:42,600 --> 00:27:47,120
Speaker 1: to this show. But the point is that the repair,

358
00:27:47,320 --> 00:27:53,680
Speaker 1: the maintenance, the pushing ourselves and the recovery improves our healthfulness.

359
00:27:56,200 --> 00:28:00,000
Speaker 1: And I'm gonna give you a couple of quotes from

360
00:28:00,000 --> 00:28:04,760
Speaker 1: both Lieberman and another one of the researchers. Here's researcher Lee.

361
00:28:05,800 --> 00:28:08,680
Speaker 1: In my almost three decades investigating physical activity and health,

362
00:28:08,720 --> 00:28:12,920
Speaker 1: it is astounding to see how regular activity helps maintain

363
00:28:13,000 --> 00:28:17,239
Speaker 1: good health and function, both physically and mentally. And I

364
00:28:17,320 --> 00:28:21,200
Speaker 1: love that the mental part is put in there because

365
00:28:21,240 --> 00:28:29,240
Speaker 1: it's connected, so inherently connected. And one more quote from Lee.

366
00:28:29,520 --> 00:28:33,080
Speaker 1: It's great if someone can achieve ten thousand steps a day,

367
00:28:33,400 --> 00:28:36,480
Speaker 1: but we now clearly know there are health benefits at

368
00:28:36,640 --> 00:28:40,800
Speaker 1: lower levels, even five thousand steps. We don't live under

369
00:28:40,840 --> 00:28:44,080
Speaker 1: the conditions faced by the Hazda. But that doesn't mean

370
00:28:44,400 --> 00:28:54,320
Speaker 1: we shouldn't move like the Hazda. We should, Okay, So

371
00:28:54,360 --> 00:28:57,120
Speaker 1: we look back the evolution this tribe. They're moving all

372
00:28:57,200 --> 00:29:01,640
Speaker 1: day long, and we need to do that. And what

373
00:29:01,720 --> 00:29:04,200
Speaker 1: I love about this quote is, and I did that

374
00:29:04,240 --> 00:29:11,800
Speaker 1: show about ten thousand steps. The numbers arbitrary. It's great

375
00:29:11,840 --> 00:29:13,680
Speaker 1: to have a goal and great to shoot for something,

376
00:29:14,640 --> 00:29:16,320
Speaker 1: but there are people who are doing two three thousand

377
00:29:16,360 --> 00:29:18,520
Speaker 1: steps a day. To ask them, to ask you to

378
00:29:18,600 --> 00:29:21,040
Speaker 1: do ten thousand steps out of the gate. If you're

379
00:29:21,040 --> 00:29:23,720
Speaker 1: doing three thousand, four thousand, five thousand, even six thousand,

380
00:29:24,320 --> 00:29:29,880
Speaker 1: it's ridiculous and unnecessary and unsustainable. And you're gonna have

381
00:29:30,000 --> 00:29:32,640
Speaker 1: days where you do six thousand because you're traveling and

382
00:29:32,680 --> 00:29:37,320
Speaker 1: you're in your car, you're on a plane, and so

383
00:29:38,440 --> 00:29:43,640
Speaker 1: it's the aggregate over time, it's the excessive moderation. Some

384
00:29:43,720 --> 00:29:47,600
Speaker 1: days you'll be eleven thousand, some days you'll be eight thousand.

385
00:29:48,680 --> 00:29:52,320
Speaker 1: You want to just move and you can't get shouldn't

386
00:29:52,320 --> 00:29:55,320
Speaker 1: get I'm thinking of those people. I gotta have a

387
00:29:55,360 --> 00:29:58,240
Speaker 1: streaker on the show. Not a naked streaker, but like

388
00:29:58,320 --> 00:30:02,200
Speaker 1: those people who run every a every day have to

389
00:30:02,320 --> 00:30:05,239
Speaker 1: like six miles. I have a couple of people I know.

390
00:30:06,240 --> 00:30:10,840
Speaker 1: Now the topic for another day, but my point is

391
00:30:10,840 --> 00:30:14,040
Speaker 1: that we can't be too attached to the numbers, and

392
00:30:14,040 --> 00:30:16,240
Speaker 1: with all the technology and all the ways to measure,

393
00:30:16,280 --> 00:30:19,640
Speaker 1: so many different things, many of which has ten thousand steps,

394
00:30:19,680 --> 00:30:22,800
Speaker 1: are aren't based in science. And then you can throw

395
00:30:22,800 --> 00:30:24,840
Speaker 1: in the inaccuracy of many of the metric we have

396
00:30:24,880 --> 00:30:27,280
Speaker 1: a problem. Okay, let me give you a couple of

397
00:30:27,360 --> 00:30:29,480
Speaker 1: quotes from We were meant to tie this all up,

398
00:30:30,560 --> 00:30:33,520
Speaker 1: tie it together, we were men, says and I quote.

399
00:30:33,880 --> 00:30:36,520
Speaker 1: We have yet to see any small bit of physical

400
00:30:36,560 --> 00:30:43,720
Speaker 1: activity that doesn't promote repair and maintenance, Any small bit

401
00:30:43,760 --> 00:30:46,840
Speaker 1: of physical activity. What do I say? Minutes matter? What

402
00:30:47,000 --> 00:30:50,160
Speaker 1: is my most recent book about the micro workout plan?

403
00:30:50,800 --> 00:30:54,160
Speaker 1: Five minute, ten minute, fifteen minute workouts that you build

404
00:30:54,160 --> 00:30:58,480
Speaker 1: into your day. Doesn't have to be an hour. You

405
00:30:58,480 --> 00:31:03,200
Speaker 1: don't have to beat yesterday every day. You can't. Final

406
00:31:03,280 --> 00:31:07,240
Speaker 1: quote from Lieberman, exercise is medicine, but we can't prescribe

407
00:31:07,240 --> 00:31:10,800
Speaker 1: a simple dose for everyone. The most important message is

408
00:31:10,840 --> 00:31:16,080
Speaker 1: that something is better than nothing. Just move more doesn't

409
00:31:16,080 --> 00:31:20,120
Speaker 1: sell books like crazy programs. Do as I read that

410
00:31:20,160 --> 00:31:22,280
Speaker 1: out lout you go, of course, but who does it?

411
00:31:24,480 --> 00:31:30,760
Speaker 1: I do? I do. I'm fifty two, I constantly am

412
00:31:30,840 --> 00:31:32,840
Speaker 1: changing what I do, and I'm bringing you all those

413
00:31:32,840 --> 00:31:36,240
Speaker 1: work I's just posted on Instagram. Was traveling down in

414
00:31:36,320 --> 00:31:39,160
Speaker 1: Tampa with one of my kids for sports, and I

415
00:31:39,240 --> 00:31:44,960
Speaker 1: brought totally different gears, some resistance bans, foam roll or massage, ball,

416
00:31:45,640 --> 00:31:50,880
Speaker 1: jump rope, mix it up, do different things throughout the day.

417
00:31:50,880 --> 00:31:53,280
Speaker 1: I was doing sets of a hundred crunches. I did

418
00:31:53,320 --> 00:32:04,360
Speaker 1: that show the hundred you know crunch where obliques side

419
00:32:04,520 --> 00:32:13,200
Speaker 1: regular and then I used the legs lower activation as well. People.

420
00:32:13,960 --> 00:32:18,760
Speaker 1: The active grandparent hypothesis is such a simple term for

421
00:32:18,840 --> 00:32:25,880
Speaker 1: such a profound bidirectional concept. Is it activity that makes

422
00:32:25,920 --> 00:32:29,040
Speaker 1: us live longer? Or are those people who are living

423
00:32:29,080 --> 00:32:32,760
Speaker 1: longer more active? Well, as I say the second one

424
00:32:32,800 --> 00:32:36,320
Speaker 1: out loud, there's a lot of people who are living longer,

425
00:32:36,360 --> 00:32:40,240
Speaker 1: but again thanks to artificial means in many different ways,

426
00:32:40,960 --> 00:32:44,600
Speaker 1: are not living their best lives. So this is another

427
00:32:46,360 --> 00:32:55,440
Speaker 1: another paper study to support excessive moderation moving being active

428
00:32:56,000 --> 00:33:02,560
Speaker 1: and whether that's pickleball or tennis or golf, riding a bike, walking,

429
00:33:02,760 --> 00:33:08,040
Speaker 1: all of the above. It's enough. But we're sold this

430
00:33:08,200 --> 00:33:12,040
Speaker 1: all or nothing proposition and the people who do too

431
00:33:12,120 --> 00:33:15,120
Speaker 1: much don't think they do enough. And the people who

432
00:33:16,160 --> 00:33:19,080
Speaker 1: eat one healthy meal and then go weigh themselves. I

433
00:33:19,200 --> 00:33:24,040
Speaker 1: get it, but that's not how it works either. Give

434
00:33:24,080 --> 00:33:29,120
Speaker 1: it time, you make those behavioral changes that you enjoy

435
00:33:29,280 --> 00:33:35,920
Speaker 1: that you can sustain. What does Lieberman say something is

436
00:33:35,960 --> 00:33:39,800
Speaker 1: better than nothing. I don't like that really because nothing sounds.

437
00:33:39,840 --> 00:33:42,320
Speaker 1: It's just it's it's a negative connotation in my opinion.

438
00:33:42,360 --> 00:33:46,200
Speaker 1: But we know what he's talking about. But he kind

439
00:33:46,200 --> 00:33:49,280
Speaker 1: of fixes it with the three words that follows, just

440
00:33:49,480 --> 00:33:59,560
Speaker 1: move more, Just move more. Final thought, I say that

441
00:33:59,760 --> 00:34:02,000
Speaker 1: Night got it half right when they came out with

442
00:34:02,080 --> 00:34:09,320
Speaker 1: just do it. It's just do it frequently, excessive moderation.

443
00:34:09,560 --> 00:34:14,279
Speaker 1: All right, very cool, Thank you. Dr Lehman. By the way,

444
00:34:14,280 --> 00:34:16,319
Speaker 1: I gotta have him back on to talk about his

445
00:34:16,360 --> 00:34:19,760
Speaker 1: book Exercised, so that will happen soon. If you haven't

446
00:34:19,880 --> 00:34:22,880
Speaker 1: heard my original um one of the first things I

447
00:34:22,920 --> 00:34:25,920
Speaker 1: did hear Fitness Disrupted, check out that interview. He's just

448
00:34:26,120 --> 00:34:31,080
Speaker 1: the best of the best, Harvard evolutionary biologist. Only the

449
00:34:31,120 --> 00:34:33,000
Speaker 1: best bring you the best. Here I bring you the best.

450
00:34:33,600 --> 00:34:39,440
Speaker 1: We're not wasting your time, no fads, no quackery, no products,

451
00:34:39,440 --> 00:34:46,719
Speaker 1: people or programs that won't work. And there's something for you.

452
00:34:47,280 --> 00:34:50,200
Speaker 1: And that's what it's about. There is no one way

453
00:34:50,480 --> 00:34:55,040
Speaker 1: you need to find the exercise, the strength, training, the

454
00:34:55,120 --> 00:34:57,560
Speaker 1: lifting of hevery things that you enjoy. You need to

455
00:34:57,600 --> 00:35:00,719
Speaker 1: find the movement, the cardio, the ray of your heart

456
00:35:00,800 --> 00:35:03,799
Speaker 1: rate that you enjoy, and then you need to do

457
00:35:03,840 --> 00:35:08,120
Speaker 1: it frequently and mix it up all right. Tom h

458
00:35:08,160 --> 00:35:10,920
Speaker 1: Fit Instagram and Twitter. Tom h Fitting, by the way,

459
00:35:10,760 --> 00:35:13,759
Speaker 1: I just love when you reach out, and many of

460
00:35:13,800 --> 00:35:17,120
Speaker 1: you did after my COVID podcast, which was a long

461
00:35:17,160 --> 00:35:22,120
Speaker 1: time in the coming, because I I very cautious about

462
00:35:22,120 --> 00:35:24,680
Speaker 1: how I approach these topics in the climate we live

463
00:35:24,719 --> 00:35:27,880
Speaker 1: in and and that's unfortunate, but I get it, and

464
00:35:27,920 --> 00:35:31,759
Speaker 1: so I'm going to bring all of those topics to you,

465
00:35:31,840 --> 00:35:35,640
Speaker 1: but in a way that works. Leave it at that,

466
00:35:36,160 --> 00:35:38,480
Speaker 1: but many of you said how much you enjoyed it,

467
00:35:38,560 --> 00:35:41,359
Speaker 1: and again enjoy when I get worked up. So there

468
00:35:41,400 --> 00:35:43,520
Speaker 1: will be much more of that to come. But if

469
00:35:43,520 --> 00:35:45,600
Speaker 1: you have topics you want covered, or you have questions

470
00:35:45,600 --> 00:35:47,880
Speaker 1: about anything, reach out. Tom h Fit is Instagram and Twitter.

471
00:35:47,880 --> 00:35:50,440
Speaker 1: You can go to Fitness Disrupted dot com email me

472
00:35:50,480 --> 00:35:52,560
Speaker 1: through the site again. The most recent book is The

473
00:35:52,560 --> 00:35:56,759
Speaker 1: micro Workout Plan, and this topic is everything I talked

474
00:35:56,760 --> 00:35:59,440
Speaker 1: about at the end of the show. My goal was

475
00:35:59,480 --> 00:36:02,719
Speaker 1: to help you live your longest, best life. And what

476
00:36:02,880 --> 00:36:07,840
Speaker 1: Lieberman and his colleagues are saying is move more, we

477
00:36:07,960 --> 00:36:16,560
Speaker 1: don't get older. It's the same under caffeinated this morning,

478
00:36:19,000 --> 00:36:21,239
Speaker 1: we don't stop playing because we get older. We get

479
00:36:21,239 --> 00:36:26,920
Speaker 1: older because we stopped playing. That's what I was looking for. Move.

480
00:36:27,960 --> 00:36:30,080
Speaker 1: Exercise is a bad word for you. Get rid of it.

481
00:36:31,080 --> 00:36:34,640
Speaker 1: Get rid of it. If you told me I couldn't

482
00:36:34,680 --> 00:36:37,919
Speaker 1: do what I want to do activity wise, I would

483
00:36:37,920 --> 00:36:41,040
Speaker 1: be really angry. I love going out for my runs,

484
00:36:41,160 --> 00:36:44,320
Speaker 1: I love going out for bike rides, I love doing

485
00:36:44,360 --> 00:36:49,000
Speaker 1: my strength training, and I love the outcomes, the way

486
00:36:49,000 --> 00:36:51,719
Speaker 1: it makes me feel and throw in that it's going

487
00:36:51,800 --> 00:36:57,560
Speaker 1: to make my life longer and better. That's awesome. I

488
00:36:57,600 --> 00:37:04,720
Speaker 1: am Tom Holland. This is Fitness Disrupted from Yourself. Fitness

489
00:37:04,800 --> 00:37:08,000
Speaker 1: Disrupted is a production of I Heart Radio. For more

490
00:37:08,040 --> 00:37:11,280
Speaker 1: podcasts from my heart Radio, visit the I heart Radio app,

491
00:37:11,480 --> 00:37:14,920
Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.