1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,520 --> 00:00:14,960 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Very 3 00:00:14,960 --> 00:00:18,400 Speaker 1: excited to do this show. It goes to everything I 4 00:00:18,440 --> 00:00:21,040 Speaker 1: believe in and and what this show is about. We're 5 00:00:21,040 --> 00:00:23,040 Speaker 1: gonna talk about strength training, but not in the way 6 00:00:23,079 --> 00:00:27,800 Speaker 1: I normally do. I've touched upon this topic in other shows, 7 00:00:27,840 --> 00:00:32,240 Speaker 1: but this is one show devoted totally to a benefit 8 00:00:32,280 --> 00:00:35,479 Speaker 1: of strength training that I know most people don't think 9 00:00:35,479 --> 00:00:38,559 Speaker 1: about and probably don't know the studies. And it is 10 00:00:38,600 --> 00:00:42,120 Speaker 1: not what you think about when you think about strength training. 11 00:00:42,120 --> 00:00:43,960 Speaker 1: When you think about strength training, you know, the old 12 00:00:43,960 --> 00:00:47,919 Speaker 1: school is is bodybuilders and and you know, just a 13 00:00:48,000 --> 00:00:52,720 Speaker 1: weird kind of subculture of people. And that has changed 14 00:00:52,800 --> 00:00:57,840 Speaker 1: over the years obviously. And people strength train for athletic performance. 15 00:00:58,200 --> 00:01:01,760 Speaker 1: They strength train for aesthetic reasons, right, They want to 16 00:01:01,800 --> 00:01:06,759 Speaker 1: look good. We talk about strength training and prehab right 17 00:01:06,840 --> 00:01:12,160 Speaker 1: to uh, to avoid injuries instead of having to rehab injuries. UH. 18 00:01:12,200 --> 00:01:14,679 Speaker 1: And in my new book, The Micro Workout Plan, I 19 00:01:14,720 --> 00:01:18,680 Speaker 1: talk about strength training is the fountain of youth for 20 00:01:18,760 --> 00:01:22,119 Speaker 1: those reasons, right, and many reasons. And and we talk 21 00:01:22,200 --> 00:01:26,160 Speaker 1: about strength training when it comes to metabolism, right because 22 00:01:26,200 --> 00:01:31,679 Speaker 1: weight loss is just the top reason so many people exercise, 23 00:01:31,959 --> 00:01:35,240 Speaker 1: and a huge part of the show is teaching all 24 00:01:35,280 --> 00:01:38,920 Speaker 1: of the other benefits of exercise other than losing weight. 25 00:01:39,560 --> 00:01:42,559 Speaker 1: And every time I say that, I followed up with, yes, 26 00:01:42,600 --> 00:01:45,560 Speaker 1: we want to be a healthy weight butt. And this 27 00:01:45,640 --> 00:01:50,680 Speaker 1: show is a huge butt when it comes to the 28 00:01:50,720 --> 00:01:54,880 Speaker 1: benefits of strength training, and it is the fountain of youth. 29 00:01:54,920 --> 00:01:58,360 Speaker 1: And yes, we want to avoid what sarco penia, that 30 00:01:58,560 --> 00:02:02,560 Speaker 1: fancy exercise term for the loss of muscle mass as 31 00:02:02,600 --> 00:02:06,880 Speaker 1: we age. That is one of the main reasons people 32 00:02:07,000 --> 00:02:10,799 Speaker 1: lose quality of life as they age, because they lose muscle, 33 00:02:10,880 --> 00:02:13,799 Speaker 1: they lose function, and you don't have to I've done 34 00:02:14,120 --> 00:02:16,840 Speaker 1: numerous shows and touched on that so many times, and 35 00:02:16,880 --> 00:02:19,440 Speaker 1: I will continue because it's so important. But this is 36 00:02:19,560 --> 00:02:22,760 Speaker 1: what I absolutely love about doing this show and what 37 00:02:22,840 --> 00:02:25,640 Speaker 1: I love about my career and what I do as 38 00:02:25,720 --> 00:02:28,200 Speaker 1: a for a living. It's giving you all of the 39 00:02:28,200 --> 00:02:31,200 Speaker 1: other reasons there's not just one. And I'm gonna finish 40 00:02:31,200 --> 00:02:34,800 Speaker 1: the show by telling you that when you embrace all 41 00:02:34,840 --> 00:02:40,239 Speaker 1: of these reasons, that's how health and one else becomes 42 00:02:40,960 --> 00:02:44,720 Speaker 1: a lifestyle. And I'll talk more about that shortly. So 43 00:02:44,919 --> 00:02:49,120 Speaker 1: talking about strength training. Strength training, it's not just for 44 00:02:49,160 --> 00:02:52,000 Speaker 1: all those reasons I just outlined, although those are all 45 00:02:52,520 --> 00:02:57,320 Speaker 1: amazing reasons. But here's something you probably haven't thought of, 46 00:02:57,919 --> 00:03:01,400 Speaker 1: most of you when it comes to strength training is 47 00:03:01,440 --> 00:03:06,760 Speaker 1: your mind? Is your brain? Is your mood? And take 48 00:03:06,800 --> 00:03:12,560 Speaker 1: it one step more specifically anxiety and depression. We think 49 00:03:12,600 --> 00:03:18,440 Speaker 1: of cardiovascular exercise right the runners high and there have 50 00:03:18,520 --> 00:03:23,160 Speaker 1: been so many studies into cardiovascular exercise and depression and 51 00:03:23,240 --> 00:03:28,720 Speaker 1: anxiety and improving mood. What about strength training? And a 52 00:03:28,840 --> 00:03:31,799 Speaker 1: study came out recently. There there are many in but 53 00:03:31,919 --> 00:03:34,560 Speaker 1: this one just got a lot of traction in the news. 54 00:03:34,560 --> 00:03:36,680 Speaker 1: And I said, you know what, it's time. It's time 55 00:03:36,680 --> 00:03:39,920 Speaker 1: for me to do a show about this. How many 56 00:03:39,960 --> 00:03:44,200 Speaker 1: of you think of strength training as helping to improve 57 00:03:44,200 --> 00:03:47,080 Speaker 1: your mood? Some of you, I know, some of you do, 58 00:03:48,400 --> 00:03:51,400 Speaker 1: many and most do not. And I'm gonna give you 59 00:03:51,400 --> 00:03:55,160 Speaker 1: the studies, give you just a handful. You could talk 60 00:03:55,160 --> 00:03:59,480 Speaker 1: about why, a couple of hypothesis why and like so 61 00:03:59,560 --> 00:04:03,320 Speaker 1: much in exercise, and what I talk about here, it 62 00:04:03,520 --> 00:04:06,960 Speaker 1: is the studies, and it's the anecdotal and then it's 63 00:04:07,000 --> 00:04:14,080 Speaker 1: the common sense stuff. That's that's where change lies. Where 64 00:04:14,080 --> 00:04:17,039 Speaker 1: those three intersect. That's what this show is about. So 65 00:04:17,120 --> 00:04:21,240 Speaker 1: strength training and depression. I have a huge connection to this. 66 00:04:22,000 --> 00:04:25,200 Speaker 1: I don't need to tell my story yet when it 67 00:04:25,240 --> 00:04:28,839 Speaker 1: comes to this, but suffice it to say. One of 68 00:04:28,880 --> 00:04:33,200 Speaker 1: the reasons I strength trained is this very reason. And 69 00:04:33,240 --> 00:04:37,240 Speaker 1: it wasn't really cognitive. In other words, like you do 70 00:04:37,279 --> 00:04:41,000 Speaker 1: it for the vanity reason. You do it too live 71 00:04:41,080 --> 00:04:43,960 Speaker 1: longer to rehab the injuries. But what we don't realize 72 00:04:44,000 --> 00:04:46,960 Speaker 1: is if you do it enough, you become what's the 73 00:04:47,800 --> 00:04:52,080 Speaker 1: horrible term they call exercise people who who you know 74 00:04:52,200 --> 00:04:55,520 Speaker 1: do it frequently? You become addicted. Why do we become 75 00:04:55,520 --> 00:05:01,080 Speaker 1: addicted to the cardio and the strength? Maybe both? I 76 00:05:01,200 --> 00:05:04,160 Speaker 1: have so many benefits outside the ones people think about, 77 00:05:04,240 --> 00:05:10,080 Speaker 1: including feeling good mentally. We're gonna talk about why. All right, 78 00:05:10,560 --> 00:05:12,880 Speaker 1: quick break, when we come back, we're getting right into it. 79 00:05:12,920 --> 00:05:21,080 Speaker 1: The studies strength training, how it improves depression, anxiety, and 80 00:05:21,160 --> 00:05:34,000 Speaker 1: things you didn't think about. Quick break, we'll be right back. So, 81 00:05:34,120 --> 00:05:36,560 Speaker 1: like I said, this is not something most people think about. 82 00:05:36,560 --> 00:05:40,560 Speaker 1: It's not a conversation I have frequently at all. Right, 83 00:05:41,160 --> 00:05:45,120 Speaker 1: I pretty much spent my entire day talking exercise and 84 00:05:45,240 --> 00:05:49,720 Speaker 1: nutrition and motivation with anyone and everyone, because when they 85 00:05:49,720 --> 00:05:52,159 Speaker 1: find out what I do, they ask and I love 86 00:05:52,200 --> 00:05:55,159 Speaker 1: what I do, but this is not something that comes 87 00:05:55,200 --> 00:05:59,200 Speaker 1: up at cocktail parties very frequently, if at all. Oh, 88 00:05:59,360 --> 00:06:02,520 Speaker 1: I lift weights because it makes me feel better mentally. 89 00:06:03,720 --> 00:06:07,159 Speaker 1: I was depressed and I started lifting weights and it 90 00:06:07,200 --> 00:06:13,320 Speaker 1: really helped. Or I had anxiety and I started strength training, 91 00:06:14,360 --> 00:06:17,160 Speaker 1: and I feel better now and the anxiety is lessened. 92 00:06:18,560 --> 00:06:22,159 Speaker 1: And let me start also by saying that there needs 93 00:06:22,200 --> 00:06:25,320 Speaker 1: to be much more research into this. And I'm gonna 94 00:06:25,360 --> 00:06:28,880 Speaker 1: give you three or four studies, but we need many more. 95 00:06:29,200 --> 00:06:31,159 Speaker 1: And that pretty much goes for everything we need. We 96 00:06:31,200 --> 00:06:33,800 Speaker 1: need so many more studies into everything that we talked 97 00:06:33,800 --> 00:06:36,520 Speaker 1: about here, but we look at them and we take 98 00:06:36,880 --> 00:06:38,719 Speaker 1: some stuff away. But then we go to the common 99 00:06:38,720 --> 00:06:44,080 Speaker 1: sense people. All right, but I just love this topic 100 00:06:44,160 --> 00:06:52,359 Speaker 1: because you go, holy cow, all the benefits from cardiovascular exercise, 101 00:06:52,440 --> 00:06:58,640 Speaker 1: from strength training, from eating healthy that exceed that number 102 00:06:58,680 --> 00:07:03,400 Speaker 1: on the scale. Yeah, it just want to swear, just 103 00:07:03,520 --> 00:07:08,599 Speaker 1: curse because that focus, that unending focus on on that 104 00:07:08,720 --> 00:07:15,280 Speaker 1: number has to change. And the statistics are kind of 105 00:07:15,320 --> 00:07:20,360 Speaker 1: you know, sad that basically the population over the age 106 00:07:20,400 --> 00:07:24,120 Speaker 1: of thirteen suffer from anxiety disorders in a given year, 107 00:07:25,160 --> 00:07:27,520 Speaker 1: and I would say that number, like most often reported, 108 00:07:27,520 --> 00:07:32,200 Speaker 1: it's probably way higher, especially in a time like today 109 00:07:32,200 --> 00:07:36,280 Speaker 1: where so much seems out of control. And that's why 110 00:07:36,280 --> 00:07:38,000 Speaker 1: at the end of every show I talked about control 111 00:07:38,040 --> 00:07:41,440 Speaker 1: and what we can control. But when you reframe strength 112 00:07:41,440 --> 00:07:46,400 Speaker 1: training for so many people, especially the older population right sixties, seventies, eighties, 113 00:07:46,440 --> 00:07:51,400 Speaker 1: and nineties, strength training. You know Jack wal Laine with 114 00:07:51,440 --> 00:07:53,760 Speaker 1: the guy who I looked up to, idolized and was 115 00:07:53,800 --> 00:07:55,760 Speaker 1: able to interview, and I'm actually getting ready to do 116 00:07:55,800 --> 00:07:58,720 Speaker 1: a tribute to him, just amazing, like he was so 117 00:07:58,760 --> 00:08:01,239 Speaker 1: far ahead of the curve it came to strength training 118 00:08:01,960 --> 00:08:05,160 Speaker 1: because that population, they believed that it would actually impede 119 00:08:05,200 --> 00:08:08,160 Speaker 1: sports performance. And he would give the keys, had to 120 00:08:08,200 --> 00:08:11,360 Speaker 1: sneak the keys to friends of his who wanted to 121 00:08:11,440 --> 00:08:14,040 Speaker 1: strength train but didn't want their coaches to know, and 122 00:08:14,040 --> 00:08:16,640 Speaker 1: they would sneak into his gym late at night. And 123 00:08:16,680 --> 00:08:22,640 Speaker 1: the misconceptions about strength training that exists until today are crazy. 124 00:08:24,000 --> 00:08:28,119 Speaker 1: But people are not strength training for their mind. Most 125 00:08:28,280 --> 00:08:30,440 Speaker 1: you know, have a tough time doing it for their body. 126 00:08:30,480 --> 00:08:33,960 Speaker 1: They don't do prehab right, because that's human nature. You 127 00:08:34,000 --> 00:08:37,360 Speaker 1: don't fix something till it's broken. And that's why I 128 00:08:37,840 --> 00:08:42,960 Speaker 1: hammer home in my newest book about strength training, and 129 00:08:43,200 --> 00:08:47,080 Speaker 1: I even had to kind of sit down and analyze 130 00:08:47,600 --> 00:08:51,599 Speaker 1: my love of strength training. And I started doing it 131 00:08:51,640 --> 00:08:53,760 Speaker 1: at a very young age, as I talked about frequently, 132 00:08:55,960 --> 00:09:00,280 Speaker 1: and I'm sure that one of the reasons I do 133 00:09:00,400 --> 00:09:06,080 Speaker 1: it is this is this, and one day I will 134 00:09:06,320 --> 00:09:09,040 Speaker 1: go much deeper into my connection to this, but that's 135 00:09:09,040 --> 00:09:12,320 Speaker 1: not important right now. What's important is that there is 136 00:09:12,320 --> 00:09:16,920 Speaker 1: a connection. And the studies show that that strength training 137 00:09:18,000 --> 00:09:22,960 Speaker 1: has beneficial effects similar to what most people think about 138 00:09:22,960 --> 00:09:26,120 Speaker 1: when they think about cardio, right, but they don't think 139 00:09:26,120 --> 00:09:27,960 Speaker 1: about it when it comes to strength training, the mental 140 00:09:28,040 --> 00:09:31,880 Speaker 1: health outcomes of strength training. All right, So let's get 141 00:09:31,920 --> 00:09:34,079 Speaker 1: right into some studies. And this was the one or 142 00:09:34,120 --> 00:09:36,079 Speaker 1: one of the ones that that came out recently that 143 00:09:36,440 --> 00:09:39,160 Speaker 1: got a lot of press and for good reason, and 144 00:09:39,200 --> 00:09:41,360 Speaker 1: I'm so happy it did, and we need to talk 145 00:09:41,400 --> 00:09:43,440 Speaker 1: about it so much more, or other people do. I 146 00:09:43,440 --> 00:09:49,520 Speaker 1: will continue to The title is Association of efficacy of 147 00:09:49,600 --> 00:09:55,000 Speaker 1: resistance training with depressive symptoms? All right, does strength training 148 00:09:55,320 --> 00:10:00,920 Speaker 1: effect depression? And this was in the journal the American 149 00:10:00,960 --> 00:10:06,880 Speaker 1: Medical Association Psychiatry June two eighteen, all right, and the 150 00:10:06,960 --> 00:10:10,640 Speaker 1: question they were looking at was what is the overall 151 00:10:10,720 --> 00:10:16,480 Speaker 1: connection the association of resistance training with depressive symptoms. And 152 00:10:16,520 --> 00:10:18,560 Speaker 1: what they found was, and this was a meta analysis, 153 00:10:18,600 --> 00:10:20,520 Speaker 1: by the way, so they looked at thirty three clinical 154 00:10:20,559 --> 00:10:26,800 Speaker 1: trials almost two thousand participants, and resistance training was associated 155 00:10:26,840 --> 00:10:33,840 Speaker 1: with drumroll, please, a significant reduction in depressive symptoms. All right. 156 00:10:34,120 --> 00:10:38,199 Speaker 1: And the takeaway from this one very simple, very straightforward. 157 00:10:38,800 --> 00:10:44,000 Speaker 1: It supports resistance training as an alternative and or adjunct 158 00:10:44,000 --> 00:10:49,760 Speaker 1: therapy for depressive symptoms. Now I kind of want to 159 00:10:49,760 --> 00:10:53,000 Speaker 1: go into my story, but I'm not for another day. 160 00:10:53,120 --> 00:10:56,800 Speaker 1: So now you don't throw away your medication people, and 161 00:10:56,880 --> 00:11:00,480 Speaker 1: cognitive behavioral therapy is what I totally believe and in 162 00:11:00,520 --> 00:11:06,720 Speaker 1: other words, changing behaviors slowly, and it's gonna lead to 163 00:11:07,800 --> 00:11:10,480 Speaker 1: one of the hypothesis that I truly believe is one 164 00:11:10,480 --> 00:11:14,520 Speaker 1: of the main reasons amongst the other ones, that strength 165 00:11:14,520 --> 00:11:19,320 Speaker 1: training helps with depression. But these are adjuncts. And then 166 00:11:19,360 --> 00:11:22,240 Speaker 1: when you take all of the above, people, when you 167 00:11:22,320 --> 00:11:25,320 Speaker 1: do your cardio and you get that that hit the 168 00:11:25,400 --> 00:11:28,240 Speaker 1: hormones and all that stuff, and then you do a 169 00:11:28,240 --> 00:11:30,920 Speaker 1: little strength training and you're gonna get the hit that 170 00:11:31,000 --> 00:11:33,720 Speaker 1: I'm gonna talk about, and then you eat better and 171 00:11:33,720 --> 00:11:36,000 Speaker 1: you get you feel good because you have you know, 172 00:11:36,040 --> 00:11:38,800 Speaker 1: you don't have that sugar crash, and you feel good 173 00:11:38,840 --> 00:11:41,200 Speaker 1: about your choices, and you start putting all these things together, 174 00:11:41,440 --> 00:11:45,080 Speaker 1: these small changes that I say aren't so small, but 175 00:11:45,160 --> 00:11:50,079 Speaker 1: the small behaviors over time. If you want to know 176 00:11:50,240 --> 00:11:54,400 Speaker 1: why I'm always in a really good mood and feel good, 177 00:11:54,440 --> 00:11:57,160 Speaker 1: it's all of these things. I did my strength training 178 00:11:57,200 --> 00:12:01,719 Speaker 1: this morning, felt good, and again I really had to 179 00:12:01,760 --> 00:12:06,920 Speaker 1: go back and do some like just thinking about my 180 00:12:07,040 --> 00:12:14,040 Speaker 1: connection to strength training, and I totally believe that on 181 00:12:14,080 --> 00:12:15,559 Speaker 1: top of everything else. The problem is that it's not 182 00:12:15,600 --> 00:12:18,000 Speaker 1: a controlled study. Right, I'm doing a rope exercise, I'm 183 00:12:18,000 --> 00:12:21,120 Speaker 1: doing so many different things. But let me just cut 184 00:12:21,120 --> 00:12:24,640 Speaker 1: to the chase and say strength training absolutely has helped 185 00:12:24,679 --> 00:12:29,640 Speaker 1: me with depression and anxiety and all those things, absolutely, 186 00:12:30,480 --> 00:12:35,240 Speaker 1: no question. And the great takeaway that I'm gonna get 187 00:12:35,240 --> 00:12:37,839 Speaker 1: to at the end of just the three or four 188 00:12:37,880 --> 00:12:40,360 Speaker 1: studies so you don't have to do a lot, goes 189 00:12:40,440 --> 00:12:45,079 Speaker 1: exactly to you know, my philosophy, excessive moderation. But I'll 190 00:12:45,080 --> 00:12:48,000 Speaker 1: get to that shortly, all right, So second study here. 191 00:12:48,360 --> 00:12:51,319 Speaker 1: This was the Journal of Strength and Conditioning Research, August 192 00:12:51,320 --> 00:12:57,280 Speaker 1: two eleven, title Resistance training improves depressive symptoms and individuals 193 00:12:57,320 --> 00:12:59,480 Speaker 1: at high risk for type two diabetes. So a little 194 00:12:59,480 --> 00:13:01,720 Speaker 1: bit speci bigg as far as the type two diabetes, 195 00:13:01,960 --> 00:13:03,920 Speaker 1: but a lot of people have that. And this study 196 00:13:04,000 --> 00:13:08,040 Speaker 1: examined the effect of resistance training on depressed mood in 197 00:13:08,040 --> 00:13:11,760 Speaker 1: individuals with high numbers of risk factors for metabolic syndrome 198 00:13:12,120 --> 00:13:15,280 Speaker 1: and type two diabetes. It was fifty five middle age 199 00:13:15,320 --> 00:13:20,320 Speaker 1: volunteers from the general community who participated. They underwent resistance 200 00:13:20,360 --> 00:13:23,240 Speaker 1: training and they did your major muscle groups three days 201 00:13:23,240 --> 00:13:26,280 Speaker 1: a week for ten weeks. Pretty great, right, that's you know, 202 00:13:26,840 --> 00:13:30,199 Speaker 1: two and a half months, three days a week most people. 203 00:13:30,320 --> 00:13:32,880 Speaker 1: It's when most people quit pretty much right, a little before. 204 00:13:32,920 --> 00:13:36,800 Speaker 1: Maybe what did they find though? And they were specific, right, 205 00:13:36,840 --> 00:13:41,320 Speaker 1: because seven exercises resistance exercise training programs that consist of 206 00:13:41,360 --> 00:13:44,640 Speaker 1: seven exercises for the major muscle groups. And here's the 207 00:13:44,760 --> 00:13:50,320 Speaker 1: interesting takeaway. At both low, moderate, and moderate high intensities 208 00:13:50,360 --> 00:13:54,200 Speaker 1: appear to alleviate to press mood in individuals with these 209 00:13:54,200 --> 00:13:58,960 Speaker 1: specific risk factors. And the major takeaway there, well, you know, 210 00:13:59,120 --> 00:14:03,120 Speaker 1: the depression side obviously, but the low to moderate and 211 00:14:03,160 --> 00:14:06,640 Speaker 1: that's what a lot of these studies found. It's that 212 00:14:06,880 --> 00:14:11,520 Speaker 1: great news that you don't have to do super hard, 213 00:14:11,960 --> 00:14:16,040 Speaker 1: super intense strength training. And actually, for those of you 214 00:14:16,080 --> 00:14:20,600 Speaker 1: who do that, awesome, you don't have to. And there 215 00:14:20,640 --> 00:14:25,120 Speaker 1: are studies that said that actually has less of an effect, 216 00:14:25,160 --> 00:14:27,760 Speaker 1: has an effect, but less of an effect on mood 217 00:14:27,840 --> 00:14:32,440 Speaker 1: and depression than moderate. And one of the takeaways from 218 00:14:32,480 --> 00:14:35,200 Speaker 1: that is, well, it's maybe is a stressor right when 219 00:14:35,240 --> 00:14:39,520 Speaker 1: you go super high, um, but they all work, and 220 00:14:39,560 --> 00:14:42,960 Speaker 1: that's that's what we need to look at. Right. Third study, 221 00:14:43,080 --> 00:14:46,520 Speaker 1: I love, love, love love this topic. Can't say that 222 00:14:46,720 --> 00:14:50,360 Speaker 1: enough mental health benefits of strength training in adults. Another 223 00:14:50,800 --> 00:14:54,280 Speaker 1: review article, and this was American Journal of the Lifestyle 224 00:14:54,360 --> 00:14:59,920 Speaker 1: Medicine two thousand ten May, and really amazing. They look 225 00:15:00,120 --> 00:15:05,800 Speaker 1: at randomized controlled trials to examine whether strength training influences 226 00:15:05,800 --> 00:15:11,680 Speaker 1: and they looked at a bunch of things anxiety, chronic pain, cognition, depression, fatigue, symptoms, 227 00:15:12,080 --> 00:15:15,760 Speaker 1: self esteem, and sleep, so a lot of mental components, right, 228 00:15:16,240 --> 00:15:19,280 Speaker 1: and their takeaway was that the weight of the available 229 00:15:19,360 --> 00:15:24,240 Speaker 1: evidence supported the conclusion that one strength training is associated 230 00:15:24,280 --> 00:15:27,960 Speaker 1: with reductions and anxiety symptoms among healthy adults, and that 231 00:15:28,080 --> 00:15:32,120 Speaker 1: was in five trials. They found that finding and secondly, 232 00:15:32,200 --> 00:15:37,360 Speaker 1: reductions in symptoms of depression among patients with diagnosed depression, 233 00:15:37,400 --> 00:15:40,520 Speaker 1: and that was four separate trials. And as I was 234 00:15:40,560 --> 00:15:42,000 Speaker 1: putting together this show, I said, do I want to 235 00:15:42,000 --> 00:15:44,040 Speaker 1: pull the two apart? In other words, just talk about 236 00:15:44,080 --> 00:15:48,960 Speaker 1: depression or just talk about anxiety. No, and I'll talk 237 00:15:49,000 --> 00:15:51,840 Speaker 1: about this subject much more in the future. But this 238 00:15:52,000 --> 00:15:54,960 Speaker 1: is kind of getting us started and keeping it simple. 239 00:15:55,840 --> 00:15:58,280 Speaker 1: But those two are connected. Let's be honest. Anxiety and 240 00:15:58,280 --> 00:16:02,440 Speaker 1: depression and when it comes to cardio and strength training. 241 00:16:03,240 --> 00:16:04,680 Speaker 1: I mean, I can think of the people I know 242 00:16:04,720 --> 00:16:09,040 Speaker 1: who are, you know, years into great behaviors, making a 243 00:16:09,080 --> 00:16:12,480 Speaker 1: part of their lives. And when you think about the 244 00:16:12,520 --> 00:16:18,480 Speaker 1: reasons why they are so committed, this is one. This 245 00:16:18,560 --> 00:16:21,800 Speaker 1: is a major one. It feels good. You may not 246 00:16:21,880 --> 00:16:23,800 Speaker 1: even know you go, you know, those of you who 247 00:16:23,840 --> 00:16:25,080 Speaker 1: are going to the gym all the time you go. 248 00:16:25,160 --> 00:16:27,840 Speaker 1: Of course, there's the vanity side, but wait till I 249 00:16:27,880 --> 00:16:32,200 Speaker 1: give you one amazing finding in the research. When it 250 00:16:32,200 --> 00:16:34,840 Speaker 1: comes to the vanity side. Let's keep going, actually, because 251 00:16:35,120 --> 00:16:38,520 Speaker 1: I want to get to that all right. Here's an 252 00:16:38,560 --> 00:16:44,920 Speaker 1: interesting title for a study the Anxiolytic Effects of resistance exercise. 253 00:16:45,040 --> 00:16:51,000 Speaker 1: Anxiolytic is a medication or other intervention that inhibits anxiety. 254 00:16:51,040 --> 00:16:53,800 Speaker 1: All right, so again title of the study, the Anxiolytic 255 00:16:53,840 --> 00:16:59,840 Speaker 1: Effects of Resistance Exercise, Frontiers in Psychology, two thousand fourteen. 256 00:17:01,120 --> 00:17:05,440 Speaker 1: And I'm just gonna give you the quick takeaway from 257 00:17:05,480 --> 00:17:10,440 Speaker 1: this one. Anxiolytic effects have been observed across a diverse 258 00:17:10,640 --> 00:17:15,399 Speaker 1: range of populations and dependent measures measures. These findings provide 259 00:17:15,440 --> 00:17:18,879 Speaker 1: support for the use of resistance exercise in the clinical 260 00:17:18,920 --> 00:17:23,280 Speaker 1: management of anxiety. You know, there's the great term and 261 00:17:23,320 --> 00:17:25,560 Speaker 1: a couple of the doctors whom I love, you know, 262 00:17:25,640 --> 00:17:33,280 Speaker 1: exercises medicine, exercises medicine, and especially places in Europe, you know, 263 00:17:33,760 --> 00:17:39,320 Speaker 1: doctors who are ahead of their time are prescribing exercise 264 00:17:40,480 --> 00:17:45,439 Speaker 1: as a therapy for depression and anxiety. Now to me, 265 00:17:45,520 --> 00:17:50,200 Speaker 1: that's nuts that it sounds like it's novel, but you 266 00:17:51,160 --> 00:17:54,320 Speaker 1: can't sell it. It's not a pill. I don't want 267 00:17:54,320 --> 00:17:56,520 Speaker 1: to get deep into that, but that's part of the 268 00:17:56,560 --> 00:18:02,480 Speaker 1: problem obviously. But whether it's aerobic exercise and now you're 269 00:18:02,560 --> 00:18:07,480 Speaker 1: learning strength training and put the two together and the 270 00:18:07,600 --> 00:18:15,160 Speaker 1: mental benefits. You are going to get huge, huge. All right, 271 00:18:16,080 --> 00:18:18,120 Speaker 1: Let's take one more quick break and then we get back. 272 00:18:18,119 --> 00:18:21,240 Speaker 1: We're gonna talk about the three hypothesis. Three of them 273 00:18:21,400 --> 00:18:25,040 Speaker 1: free hypotheses why and they're more. I'm gonna get to 274 00:18:25,080 --> 00:18:28,240 Speaker 1: the three that I believe, and then I think you'll understand, 275 00:18:29,840 --> 00:18:32,840 Speaker 1: and then we're gonna pull it all together and show 276 00:18:32,920 --> 00:18:36,040 Speaker 1: you how it's such great news shows all about great 277 00:18:36,040 --> 00:18:39,440 Speaker 1: news and supporting the great news and giving you that 278 00:18:40,440 --> 00:18:45,720 Speaker 1: motivation and the reasons and the mental tools to change 279 00:18:45,720 --> 00:18:49,119 Speaker 1: those behaviors that you don't think you can. That you 280 00:18:49,160 --> 00:18:52,320 Speaker 1: don't think you'll ever get to. The exercise, the eating health, 281 00:18:52,359 --> 00:18:53,959 Speaker 1: you go. It's not for me. I can't do it, 282 00:18:54,400 --> 00:19:08,159 Speaker 1: Yes you can. Final break. We'll be right back. All right. 283 00:19:08,200 --> 00:19:11,960 Speaker 1: So we're talking about the not so talked about mental 284 00:19:12,000 --> 00:19:16,840 Speaker 1: benefits of strength training. Talk about the runners high. And 285 00:19:16,920 --> 00:19:20,200 Speaker 1: I remember it's kind of in the side very well 286 00:19:20,240 --> 00:19:26,600 Speaker 1: known writer who I once had a letter to The 287 00:19:26,600 --> 00:19:29,240 Speaker 1: New York Times published they I'll put that up on 288 00:19:29,280 --> 00:19:33,800 Speaker 1: Instagram and it was to this uh writer and the 289 00:19:33,960 --> 00:19:40,040 Speaker 1: article was basically that certain people never see results from 290 00:19:40,280 --> 00:19:43,520 Speaker 1: exercise no matter what they do. Non responders and my 291 00:19:44,000 --> 00:19:47,960 Speaker 1: basic takeaway was I've yet to meet that person. I 292 00:19:47,960 --> 00:19:50,119 Speaker 1: have yet to meet that person. And what what is? 293 00:19:50,320 --> 00:19:54,119 Speaker 1: What is the non responders? Actually, as I you know, 294 00:19:54,200 --> 00:19:56,320 Speaker 1: it's the first time I've thought about it in this context, 295 00:19:57,080 --> 00:20:01,520 Speaker 1: it's so nuts. Non responder to exercise. But the weight 296 00:20:01,520 --> 00:20:08,520 Speaker 1: didn't change, strength didn't improve. It's nuts, that's nuts. And 297 00:20:08,600 --> 00:20:13,000 Speaker 1: the same writer once wrote an article always wanted to 298 00:20:13,040 --> 00:20:16,040 Speaker 1: go against the grain obviously be the iconoclass, but that 299 00:20:16,359 --> 00:20:18,600 Speaker 1: basically there was no proof that the runners high existed. 300 00:20:19,160 --> 00:20:22,520 Speaker 1: And I didn't write in a letter back about that one, 301 00:20:22,840 --> 00:20:25,520 Speaker 1: but my response will be, yeah, I felt it. And 302 00:20:25,600 --> 00:20:27,520 Speaker 1: there's a reason a hundred thousand people or more try 303 00:20:27,560 --> 00:20:29,840 Speaker 1: to get into, you know, the big marathons every year 304 00:20:29,880 --> 00:20:36,760 Speaker 1: and whatever. Crazy crazy to me. All right, So why why, 305 00:20:36,800 --> 00:20:39,400 Speaker 1: what's the why does it improve our mood? I'm gonna 306 00:20:39,440 --> 00:20:43,280 Speaker 1: give you three basic reasons that I believe are causes 307 00:20:43,359 --> 00:20:47,760 Speaker 1: potential reasons why strength training helps with depression and anxiety. 308 00:20:47,760 --> 00:20:49,800 Speaker 1: And this is this is what the studies say as well. Obviously, 309 00:20:50,280 --> 00:20:54,720 Speaker 1: one is the distraction hypothesis, very straightforward, right, physical activity 310 00:20:54,760 --> 00:20:57,320 Speaker 1: serves what as a distraction from your worries and your 311 00:20:57,359 --> 00:20:59,920 Speaker 1: depressing thoughts, when you're when you're doing squats, when you're 312 00:21:00,040 --> 00:21:03,440 Speaker 1: running and listening to music. By the way, you're not 313 00:21:03,600 --> 00:21:08,240 Speaker 1: thinking about all of that crazy stuff in your life. 314 00:21:08,240 --> 00:21:11,080 Speaker 1: You're not reading Facebook, you're not thinking about that argument 315 00:21:11,119 --> 00:21:14,560 Speaker 1: you had with your spouse. And I could do ten 316 00:21:14,600 --> 00:21:17,119 Speaker 1: hours on this, and we talked about this. But the 317 00:21:17,200 --> 00:21:24,719 Speaker 1: distraction hypothesis is exactly what draws people to cardio and 318 00:21:24,760 --> 00:21:27,600 Speaker 1: now to strength as well go out for a run. 319 00:21:29,080 --> 00:21:31,320 Speaker 1: And that's why we listen to music and watch TV 320 00:21:31,400 --> 00:21:33,560 Speaker 1: when we exercise, because some people want to be distracted 321 00:21:33,600 --> 00:21:40,520 Speaker 1: from the exercise itself and that's okay, and then others 322 00:21:41,040 --> 00:21:45,399 Speaker 1: want to forget about all the negative stuff. That is 323 00:21:45,400 --> 00:21:47,800 Speaker 1: what as I'm saying this, I'm starting to feel good 324 00:21:48,119 --> 00:21:51,120 Speaker 1: because I'm thinking about like my races, and when you're 325 00:21:51,119 --> 00:21:54,879 Speaker 1: truly pushing your body, like a marathon, ultra marathon, irony 326 00:21:54,880 --> 00:21:58,439 Speaker 1: and whatever, a long endurance event, you learned to be 327 00:21:58,520 --> 00:22:03,560 Speaker 1: in the moment and you learn that those worries they 328 00:22:03,600 --> 00:22:05,399 Speaker 1: don't matter at the time. You know what matters is 329 00:22:05,440 --> 00:22:08,879 Speaker 1: getting to that finish line and pushing through that obstacle. 330 00:22:10,359 --> 00:22:16,840 Speaker 1: So distraction is one of the greatest benefits of exercise. 331 00:22:16,920 --> 00:22:21,880 Speaker 1: We get to just do that. So the distraction hypothesis 332 00:22:21,920 --> 00:22:27,000 Speaker 1: we think about that more again with cardiovascular exercise, whether 333 00:22:27,000 --> 00:22:29,159 Speaker 1: you're going to the gym though and lifting weights or 334 00:22:29,240 --> 00:22:31,720 Speaker 1: doing it down in your you know, home gym, or 335 00:22:31,760 --> 00:22:36,000 Speaker 1: going into your backyard, that's what you're focused on, not 336 00:22:36,119 --> 00:22:39,639 Speaker 1: all the insanity around you, controlling what you can and 337 00:22:39,640 --> 00:22:43,720 Speaker 1: that includes the thoughts in your mind. All right. Number 338 00:22:43,720 --> 00:22:48,159 Speaker 1: two hypothesis another big word for us, but basically the 339 00:22:48,240 --> 00:22:54,639 Speaker 1: feel good hormones, right, the monoamine hypothesis. Monoamine are basically 340 00:22:54,640 --> 00:23:00,720 Speaker 1: the availability of brain neurotransmitters, so monoaman seratonin, dopamine, nor epinefrin. 341 00:23:01,200 --> 00:23:04,280 Speaker 1: These are the feel good hormones again, most associated with 342 00:23:04,320 --> 00:23:09,120 Speaker 1: cardiovascular exercise. Well, maybe people are feeling those two when 343 00:23:09,160 --> 00:23:12,920 Speaker 1: they do resistance exercises, when they do strength training, when 344 00:23:12,920 --> 00:23:16,600 Speaker 1: they're pushing, especially maybe at the different intensities depending on 345 00:23:16,640 --> 00:23:20,600 Speaker 1: who you are. So again this hypothesis is that exercise 346 00:23:20,680 --> 00:23:26,359 Speaker 1: leads to an increase in the availability of these brain neurotransmitters. 347 00:23:26,720 --> 00:23:31,240 Speaker 1: These ma no mean all right, as the big exercise 348 00:23:31,400 --> 00:23:36,520 Speaker 1: term or physiological term for serotonin, dopamine, and nor epinefrin 349 00:23:36,760 --> 00:23:40,120 Speaker 1: makes you feel good, makes you feel good. And that's 350 00:23:40,160 --> 00:23:42,760 Speaker 1: why listen. There are people that like to be pushed 351 00:23:42,760 --> 00:23:44,600 Speaker 1: at all different levels. And back when I was a 352 00:23:44,640 --> 00:23:46,760 Speaker 1: coach and a trainer, that's what you have to figure out. 353 00:23:47,000 --> 00:23:49,840 Speaker 1: Some people love to do crazy number of burpies and 354 00:23:49,840 --> 00:23:52,359 Speaker 1: other people can't stand it, and so you gotta figure 355 00:23:52,359 --> 00:23:55,200 Speaker 1: out the level for that client. But it feels good 356 00:23:55,240 --> 00:23:57,919 Speaker 1: at certain levels and certain exercises, and that's why you 357 00:23:57,960 --> 00:24:01,480 Speaker 1: find what you like to get on an elliptical. For 358 00:24:01,560 --> 00:24:05,760 Speaker 1: me is is torture. I don't like burpies either, and 359 00:24:05,800 --> 00:24:08,520 Speaker 1: I don't do either of them very frequently at all 360 00:24:08,640 --> 00:24:10,600 Speaker 1: because I don't have to because there's so many other 361 00:24:10,640 --> 00:24:12,440 Speaker 1: ways to raise my heart rate and there's so many 362 00:24:12,440 --> 00:24:16,560 Speaker 1: other ways to get in a body weight strength training. Okay, 363 00:24:16,800 --> 00:24:21,359 Speaker 1: so your monoaman method is up to you as a 364 00:24:21,440 --> 00:24:23,640 Speaker 1: huge part of this show. All right, Finally, and this 365 00:24:23,680 --> 00:24:25,359 Speaker 1: is gonna be one of my favorites. If you've listened 366 00:24:25,359 --> 00:24:28,320 Speaker 1: to other podcasts I talk about self efficacy all the time. 367 00:24:28,440 --> 00:24:30,960 Speaker 1: Is one of my greatest takeaways from my studies in 368 00:24:31,000 --> 00:24:35,080 Speaker 1: sports psychology. Self efficacy, What is that again? For you 369 00:24:35,160 --> 00:24:38,919 Speaker 1: new listeners, that's the belief that you possess the necessary 370 00:24:39,000 --> 00:24:42,760 Speaker 1: skills to complete a task as well as the confidence 371 00:24:43,560 --> 00:24:47,760 Speaker 1: that the task can be completed with your desired outcome. 372 00:24:48,240 --> 00:24:53,679 Speaker 1: It's situational confidence. When you make those small steps and 373 00:24:53,760 --> 00:24:58,320 Speaker 1: you succeed, you get confident to keep going. And that 374 00:24:58,440 --> 00:25:04,520 Speaker 1: is why I talk about how a dislike fad diets 375 00:25:04,600 --> 00:25:09,800 Speaker 1: and crazy workout routines immensely because they don't weed to 376 00:25:09,840 --> 00:25:13,240 Speaker 1: self efficacy. They lead to you feeling like you failed, 377 00:25:13,800 --> 00:25:18,919 Speaker 1: you couldn't do something, and over time your self efficacy 378 00:25:19,080 --> 00:25:23,760 Speaker 1: is lessened and lessened and lessened. So the goal is 379 00:25:23,800 --> 00:25:28,359 Speaker 1: to increase your self efficacy. Okay, and Bandura he was 380 00:25:28,480 --> 00:25:31,679 Speaker 1: one of the the gurus the psychologist who you know 381 00:25:31,720 --> 00:25:37,400 Speaker 1: self efficacy uh main you know a field topic of study, 382 00:25:37,520 --> 00:25:40,800 Speaker 1: and he described how to press people often feel, you know, 383 00:25:40,920 --> 00:25:44,040 Speaker 1: they can't bring about the positive desired outcome in their 384 00:25:44,080 --> 00:25:48,600 Speaker 1: lives and they have low efficacy to cope with the 385 00:25:48,680 --> 00:25:54,040 Speaker 1: symptoms of their depression. This is cognitive behavioral. Those people 386 00:25:54,080 --> 00:25:59,840 Speaker 1: who have been to therapists and psychologists and who are oftentime. 387 00:26:00,200 --> 00:26:04,280 Speaker 1: Obviously different methods for different psychologists and psychiatrists. A cognitive 388 00:26:04,280 --> 00:26:08,960 Speaker 1: behavioral They will tell people to go do things, whether 389 00:26:09,000 --> 00:26:13,679 Speaker 1: it's work or hobbies, to feel good about themselves and 390 00:26:13,760 --> 00:26:17,080 Speaker 1: it builds upon itself. And so going to the gym 391 00:26:17,119 --> 00:26:19,160 Speaker 1: lifting a certain amount of weight for the first time, 392 00:26:19,200 --> 00:26:21,359 Speaker 1: saying oh, I can do a push up off my knees, 393 00:26:23,040 --> 00:26:26,080 Speaker 1: I can lift X amount of weight, and just the 394 00:26:26,160 --> 00:26:30,640 Speaker 1: mere fact of going being being proud of the fact 395 00:26:30,680 --> 00:26:33,840 Speaker 1: that you're sticking to a program. All of this leads 396 00:26:33,840 --> 00:26:37,840 Speaker 1: to self efficacy, which is again back to like non 397 00:26:37,920 --> 00:26:43,040 Speaker 1: responders to exercise, what are you talking about? Okay, So 398 00:26:43,240 --> 00:26:47,200 Speaker 1: this theory, this hypothesis means that it might be your 399 00:26:47,280 --> 00:26:52,240 Speaker 1: sense of accomplishment and confidence that you would attained through 400 00:26:52,400 --> 00:26:56,320 Speaker 1: your exercise routine. And here's the amazing thing. The studies 401 00:26:56,320 --> 00:27:00,000 Speaker 1: show rather than the achievement of the actual strength gains. 402 00:27:00,000 --> 00:27:01,920 Speaker 1: So for many people, yes, you go, oh my gosh, 403 00:27:01,960 --> 00:27:05,000 Speaker 1: I benched x amount, I squatted x amount, I deadlifted 404 00:27:05,119 --> 00:27:09,239 Speaker 1: x amount. But there's data in studies. I will do 405 00:27:09,800 --> 00:27:12,679 Speaker 1: additional shows on this that the positive mood effects of 406 00:27:12,760 --> 00:27:17,920 Speaker 1: exercise involvement it's independent of the fitness game. And that's 407 00:27:17,920 --> 00:27:22,280 Speaker 1: so counterintuitive. You go, wait a minute, if I didn't 408 00:27:22,280 --> 00:27:24,560 Speaker 1: achieve the fitness goal, how how am I feeling good 409 00:27:24,560 --> 00:27:27,400 Speaker 1: about it? Well, let's go back to the other hypothesis. Right, 410 00:27:27,640 --> 00:27:31,840 Speaker 1: maybe it's the hormones. Maybe it's the distraction. And here's 411 00:27:31,880 --> 00:27:33,720 Speaker 1: the thing. When you're distracted, you get to feel good 412 00:27:33,760 --> 00:27:37,720 Speaker 1: hormones and you stick with it. Over time, I would argue, 413 00:27:38,520 --> 00:27:43,119 Speaker 1: you're gonna improve. But that's great news is that the 414 00:27:43,119 --> 00:27:46,639 Speaker 1: fitness gains are not essential. And that's why I want 415 00:27:47,320 --> 00:27:51,520 Speaker 1: so many people to start with the goal of just consistency. 416 00:27:51,680 --> 00:27:55,440 Speaker 1: That is success. Did you get something in today? Did 417 00:27:55,440 --> 00:27:57,639 Speaker 1: you do your five minute workout? Did you go for 418 00:27:57,760 --> 00:28:01,479 Speaker 1: a one mile walk? Don't say only you're just you 419 00:28:01,560 --> 00:28:07,520 Speaker 1: did something, and so you get that distraction on your walk, 420 00:28:07,640 --> 00:28:13,040 Speaker 1: you get those feel good hormones, the monoa mean hypothesis, 421 00:28:13,240 --> 00:28:16,480 Speaker 1: and then the self efficacy go, oh, I'm doing something, 422 00:28:16,520 --> 00:28:20,240 Speaker 1: it feels good. Sitting on your couch dwelling and negative 423 00:28:20,280 --> 00:28:23,760 Speaker 1: thoughts growing through negative stuff on Facebook and other social media. 424 00:28:24,080 --> 00:28:27,800 Speaker 1: That's not good for us. All right, and let me 425 00:28:27,840 --> 00:28:32,040 Speaker 1: go back one more time to the intensity findings. Handful 426 00:28:32,040 --> 00:28:34,800 Speaker 1: of the studies that compared the effects of high intensity 427 00:28:34,840 --> 00:28:39,520 Speaker 1: resistance training to moderate intensity found that anxiety was better 428 00:28:39,600 --> 00:28:44,800 Speaker 1: reduced with a moderate intensity. No, I'm not saying those 429 00:28:44,840 --> 00:28:47,000 Speaker 1: of you who push it really hard and By the way, 430 00:28:47,000 --> 00:28:48,560 Speaker 1: what does really hard mean. That's the topic for a 431 00:28:48,600 --> 00:28:52,760 Speaker 1: whole another show. But you'll have to why back to 432 00:28:52,800 --> 00:28:55,320 Speaker 1: the hypothesis. You're getting all these other things. So those 433 00:28:55,360 --> 00:28:57,360 Speaker 1: of you who think you have to squat heavy, you 434 00:28:57,400 --> 00:28:59,440 Speaker 1: see people in the gym, you have to do burbies. 435 00:28:59,440 --> 00:29:01,480 Speaker 1: You don't have to do any of that low to 436 00:29:01,600 --> 00:29:07,160 Speaker 1: moderate intensity. Okay, strength training, all right, I want to 437 00:29:07,160 --> 00:29:09,160 Speaker 1: do five hours on this. I want to give you 438 00:29:09,200 --> 00:29:12,360 Speaker 1: more studies. But that's what this shows about. It's just 439 00:29:12,520 --> 00:29:15,320 Speaker 1: putting these seeds into your head. And I want to 440 00:29:15,400 --> 00:29:18,480 Speaker 1: kind of wrap it up with this. You know, I 441 00:29:18,520 --> 00:29:20,520 Speaker 1: talked about all the time that my job is to 442 00:29:20,520 --> 00:29:23,400 Speaker 1: make people look better, feel better, and live longer. And 443 00:29:23,440 --> 00:29:25,600 Speaker 1: when you get away from the just look better part 444 00:29:26,560 --> 00:29:29,720 Speaker 1: with the number on the scale, and now there's value 445 00:29:29,800 --> 00:29:34,280 Speaker 1: to your resistance training that you didn't ascribe before. Who's 446 00:29:34,360 --> 00:29:38,240 Speaker 1: not kind of anxious or depressed at a given time. 447 00:29:38,600 --> 00:29:45,360 Speaker 1: And that's why I exercise really frequently. It's my you know, 448 00:29:45,440 --> 00:29:48,440 Speaker 1: it's my pros act. And one day again I'll give 449 00:29:48,440 --> 00:29:52,440 Speaker 1: you the whole story. You'll be surprised or not, maybe, 450 00:29:53,000 --> 00:29:54,920 Speaker 1: but that's it. I go out to feel good. I 451 00:29:54,920 --> 00:29:57,600 Speaker 1: go for that run, that bike ride, that swim that 452 00:29:57,720 --> 00:30:02,120 Speaker 1: you know, walk with my dogs, the push ups, the crunches, 453 00:30:02,640 --> 00:30:05,320 Speaker 1: whatever it is. It makes me feel good. But I'm 454 00:30:05,320 --> 00:30:10,640 Speaker 1: not a signing value that is on a scale or 455 00:30:10,720 --> 00:30:14,040 Speaker 1: in the mirror. What I've learned is if you do 456 00:30:14,040 --> 00:30:18,800 Speaker 1: it long enough, it's gonna come. It can't not it 457 00:30:19,000 --> 00:30:22,360 Speaker 1: can't not happen. It is the overload principle that I 458 00:30:22,400 --> 00:30:25,120 Speaker 1: talk about. If you're consistent, if you mix things up, 459 00:30:25,360 --> 00:30:27,680 Speaker 1: if you find something you enjoy, if you do all 460 00:30:27,720 --> 00:30:31,080 Speaker 1: of these things consistently, will absolutely see results of what 461 00:30:31,120 --> 00:30:35,000 Speaker 1: I love. Is obviously been hearing from people my entire career, 462 00:30:35,440 --> 00:30:37,960 Speaker 1: from other books and videos, and now with the show. 463 00:30:38,880 --> 00:30:40,720 Speaker 1: Now with the show, I'm hearing because we've done it 464 00:30:40,760 --> 00:30:43,440 Speaker 1: just about a year now, people who have applied what 465 00:30:43,480 --> 00:30:47,520 Speaker 1: they've heard on this show and they're like, Wow, I've 466 00:30:47,560 --> 00:30:51,040 Speaker 1: made some really great changes. You can't not gotta believe though. 467 00:30:51,080 --> 00:30:54,480 Speaker 1: That's how I start my book, Micro Workout Plan. The 468 00:30:54,640 --> 00:30:59,040 Speaker 1: opening chapter is, listen, you gotta believe. You gotta believe 469 00:30:59,080 --> 00:31:01,600 Speaker 1: that you can change. You obviously have to throw some 470 00:31:01,640 --> 00:31:04,040 Speaker 1: trust in me. But that's why I throw the studies 471 00:31:04,040 --> 00:31:06,600 Speaker 1: in here as well. And your fitness people that you 472 00:31:06,680 --> 00:31:09,920 Speaker 1: follow just because you know they look good or sound good. 473 00:31:11,200 --> 00:31:16,600 Speaker 1: You know, be careful, be careful. It's like, you know, 474 00:31:16,600 --> 00:31:21,840 Speaker 1: analogous to getting advice on how to get rich from 475 00:31:21,880 --> 00:31:26,640 Speaker 1: someone who was just given it by their parents. Right, genetics. 476 00:31:27,680 --> 00:31:30,320 Speaker 1: But we talked studies here and this should just get 477 00:31:30,360 --> 00:31:34,200 Speaker 1: you so excited when it comes to your strength training 478 00:31:34,720 --> 00:31:38,440 Speaker 1: and your cardiovascular exercise because there's so many benefits that 479 00:31:38,520 --> 00:31:43,360 Speaker 1: you might not even know. And that's great news, all right. Enough. 480 00:31:45,960 --> 00:31:47,920 Speaker 1: It was really interesting though, to have to kind of 481 00:31:47,920 --> 00:31:52,120 Speaker 1: go back and go you know, how much of my 482 00:31:52,280 --> 00:31:58,680 Speaker 1: connection to my program with strength training is feeling good 483 00:31:59,120 --> 00:32:03,280 Speaker 1: that I don't even realize. But there's something that's bringing 484 00:32:03,320 --> 00:32:07,360 Speaker 1: me back to my workouts every day for decades. And 485 00:32:07,440 --> 00:32:09,880 Speaker 1: it can be you too. So that's how I want 486 00:32:09,880 --> 00:32:11,760 Speaker 1: to end for those of you who are listening who 487 00:32:11,760 --> 00:32:15,560 Speaker 1: aren't there yet, and that's most of you. When I 488 00:32:15,600 --> 00:32:17,160 Speaker 1: tell you there's a light at the end of the tunnel, 489 00:32:19,840 --> 00:32:25,560 Speaker 1: it's there for everybody. That it gets easier, that you 490 00:32:25,680 --> 00:32:28,600 Speaker 1: enjoy exercise more when you find it and you see 491 00:32:28,640 --> 00:32:30,800 Speaker 1: the results and you feel those hormones and you find 492 00:32:30,800 --> 00:32:33,000 Speaker 1: your level of intensity, and then you add in the 493 00:32:33,440 --> 00:32:34,920 Speaker 1: healthy foods, and you say, I don't want to give 494 00:32:34,960 --> 00:32:37,640 Speaker 1: up my food. You're not giving up anything. You're replacing 495 00:32:39,000 --> 00:32:41,600 Speaker 1: and you're taking your time, and then you're feeling how 496 00:32:41,680 --> 00:32:45,000 Speaker 1: good healthy food feels when it fuels you the right way. 497 00:32:46,600 --> 00:32:50,400 Speaker 1: It takes time. You have to be patient. But that's 498 00:32:50,400 --> 00:32:54,400 Speaker 1: the great news about depression and anxiety and strength training 499 00:32:54,400 --> 00:32:58,880 Speaker 1: and exercise and cardio. You feel good right away. That's 500 00:32:58,920 --> 00:33:02,840 Speaker 1: the benefit. And let me, I said, finish. I always 501 00:33:02,840 --> 00:33:05,520 Speaker 1: do this. You don't have to. You don't have to 502 00:33:05,560 --> 00:33:08,840 Speaker 1: do a lot. In other words, there are studies I'll 503 00:33:08,840 --> 00:33:11,080 Speaker 1: find it for the next time I do this. Single 504 00:33:11,120 --> 00:33:13,840 Speaker 1: bout of of resistance training, single bout of cardio vascar 505 00:33:13,880 --> 00:33:19,160 Speaker 1: exercise improves mood. Single bout Now again, if you're doing something. 506 00:33:19,200 --> 00:33:21,440 Speaker 1: If I got on an elliptical, actually, if I stayed 507 00:33:21,440 --> 00:33:23,400 Speaker 1: on long enough, I'm gonna feel good, but not at 508 00:33:23,440 --> 00:33:28,160 Speaker 1: the start. Find your cardio you like, find your type 509 00:33:28,200 --> 00:33:31,920 Speaker 1: of strength training routine that gets you, you know, motivated, 510 00:33:33,040 --> 00:33:37,360 Speaker 1: Take your time and you'll see incredible results. Enough enough, 511 00:33:37,800 --> 00:33:41,440 Speaker 1: I am Tom Holland, please rate the show. Rate the 512 00:33:41,440 --> 00:33:45,440 Speaker 1: show ticular like a second, subscribe to the show. Amazing 513 00:33:45,480 --> 00:33:48,800 Speaker 1: guests coming up I've had some amazing ones, Montella Williams, 514 00:33:48,840 --> 00:33:52,400 Speaker 1: just people from all over, different issues. Everyone's bringing something 515 00:33:52,440 --> 00:33:56,720 Speaker 1: to help you figure out your best life. That's what 516 00:33:56,720 --> 00:34:01,680 Speaker 1: this show is about. Getting inspired, getting educated, entertained, hopefully 517 00:34:01,720 --> 00:34:04,080 Speaker 1: a little bit so you can live your best life. 518 00:34:04,480 --> 00:34:07,800 Speaker 1: You can reach out to me so many have with questions, 519 00:34:07,880 --> 00:34:11,040 Speaker 1: anything you want to say. Tom h Fit is my 520 00:34:11,120 --> 00:34:14,440 Speaker 1: Instagram as well as Twitter, Tom h Fit. I post workouts, 521 00:34:14,440 --> 00:34:16,360 Speaker 1: I do you know a lot of food things. I 522 00:34:16,360 --> 00:34:18,560 Speaker 1: actually posted what I had to eat this morning, which 523 00:34:18,600 --> 00:34:21,040 Speaker 1: is weird to me. But just to give you listen, 524 00:34:21,080 --> 00:34:22,839 Speaker 1: I'm walking the walk and talking to talk and I'll 525 00:34:22,840 --> 00:34:24,960 Speaker 1: show you exactly what I'm doing and know that I 526 00:34:24,960 --> 00:34:27,040 Speaker 1: will always give you the truth. That is all I have, 527 00:34:27,800 --> 00:34:30,879 Speaker 1: is that you can always trust that that's what you're 528 00:34:30,880 --> 00:34:32,799 Speaker 1: gonna get. What else I want to say? That's it. 529 00:34:33,360 --> 00:34:35,880 Speaker 1: That's it. Thank you so much for listening. Drop to 530 00:34:35,960 --> 00:34:38,240 Speaker 1: a set of push ups, go out for a walk, 531 00:34:39,000 --> 00:34:42,239 Speaker 1: take those dogs kids out, get that hit of feel 532 00:34:42,280 --> 00:34:46,760 Speaker 1: good hormones and find some strength and find some cardio 533 00:34:47,680 --> 00:34:51,480 Speaker 1: and start. I am Tom Holland. This is fitness disrupted. 534 00:34:52,000 --> 00:34:58,799 Speaker 1: Believe in yourself. Fitness disrupted is a production of I 535 00:34:59,000 --> 00:35:02,759 Speaker 1: heart Radio. For more podcasts from I heart Radio, visit 536 00:35:02,800 --> 00:35:06,480 Speaker 1: the iHeart Radio app, Apple Podcasts, or wherever you listen 537 00:35:06,480 --> 00:35:07,560 Speaker 1: to your favorite shows.