1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:18,720 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Woke 3 00:00:18,840 --> 00:00:23,640 Speaker 1: up this morning in a good mood as always, and 4 00:00:24,320 --> 00:00:28,360 Speaker 1: unfortunately have to do the social media thing love hate 5 00:00:28,400 --> 00:00:32,120 Speaker 1: relationship with that. You don't even like using the word hate, 6 00:00:32,640 --> 00:00:35,400 Speaker 1: but it just applies here. So I have to be 7 00:00:35,520 --> 00:00:37,519 Speaker 1: part of It's part of my business, part of just 8 00:00:37,560 --> 00:00:42,520 Speaker 1: about everyone's business today, and it's just filled with problems. 9 00:00:43,280 --> 00:00:44,960 Speaker 1: You know, we're living in a time where they talk 10 00:00:45,000 --> 00:00:48,640 Speaker 1: about misinformation about COVID and things like that. How about 11 00:00:48,880 --> 00:00:53,960 Speaker 1: all the misinformation about stuff that's actually leading to the 12 00:00:54,040 --> 00:00:56,080 Speaker 1: number one killer of people, which is heart disease and 13 00:00:56,120 --> 00:00:58,959 Speaker 1: things like that. So all of the misinformation about exercise 14 00:00:59,000 --> 00:01:01,560 Speaker 1: and nutrition, what about at that? And so that's what 15 00:01:01,680 --> 00:01:04,600 Speaker 1: jumped out at me right first thing in the morning 16 00:01:05,120 --> 00:01:11,600 Speaker 1: this morning on social media. And there's a doctor who 17 00:01:11,640 --> 00:01:16,400 Speaker 1: I know, who I follow, who I've been a little 18 00:01:16,520 --> 00:01:20,280 Speaker 1: tortured about following because of these types of posts. And 19 00:01:21,480 --> 00:01:29,399 Speaker 1: after today's post unfollowed, unfollowed, and a doctor, a fitness person, 20 00:01:30,760 --> 00:01:35,440 Speaker 1: an author we share a publisher way back, different book 21 00:01:37,680 --> 00:01:42,840 Speaker 1: and has some good ideas and has some bad ideas 22 00:01:42,840 --> 00:01:51,200 Speaker 1: that are countered by science and play into his personal bias, 23 00:01:51,200 --> 00:01:54,160 Speaker 1: and you go, why are you bothering talking about it? Well, great, 24 00:01:54,240 --> 00:01:56,200 Speaker 1: great question, and my dad would say, why are you 25 00:01:56,280 --> 00:02:01,920 Speaker 1: But because he's a doctor and he has a big audience. 26 00:02:02,680 --> 00:02:05,200 Speaker 1: And I saw that this post had been shared dozens 27 00:02:05,200 --> 00:02:10,200 Speaker 1: and dozens of times. That's a problem. And I was 28 00:02:10,240 --> 00:02:14,200 Speaker 1: thinking back years ago, when you're a trainer in a gym, 29 00:02:14,280 --> 00:02:18,520 Speaker 1: back when I started, no social media, no social media. 30 00:02:18,600 --> 00:02:23,800 Speaker 1: So yeah, there were and are many trainers fitness people 31 00:02:24,520 --> 00:02:27,480 Speaker 1: who I don't know what they're talking about, but the 32 00:02:27,480 --> 00:02:30,560 Speaker 1: audience isn't there. You're in a gym, right, you talk 33 00:02:30,639 --> 00:02:33,920 Speaker 1: to your quiets, you talk, and that was it. And 34 00:02:34,160 --> 00:02:37,720 Speaker 1: you didn't get quoted in the media. You know, magazines 35 00:02:37,760 --> 00:02:42,880 Speaker 1: didn't reach out generally speaking unless two things, unless you 36 00:02:42,919 --> 00:02:47,639 Speaker 1: actually were credentialed or unfortunately, if you had celebrity clients. 37 00:02:47,639 --> 00:02:52,679 Speaker 1: Those were the two uh criteria. But today anyone can 38 00:02:52,720 --> 00:02:59,040 Speaker 1: spread misinformation, And so what was the misinformation this morning? 39 00:02:59,360 --> 00:03:03,079 Speaker 1: What really ticked me off? And I had totally different 40 00:03:03,120 --> 00:03:06,120 Speaker 1: topics that to go today, but no, when I get 41 00:03:06,160 --> 00:03:10,000 Speaker 1: amped up, we're going right to it. He said, we 42 00:03:10,000 --> 00:03:12,800 Speaker 1: were not born to run and not only did he 43 00:03:12,800 --> 00:03:17,639 Speaker 1: say we're not born to run? Not was in capitals 44 00:03:19,040 --> 00:03:21,080 Speaker 1: And after reading this post, and by the way, it 45 00:03:21,120 --> 00:03:24,280 Speaker 1: had to do with walking and how we're supposed to walk, 46 00:03:24,560 --> 00:03:27,639 Speaker 1: which I agree with, but we were born to run. 47 00:03:28,200 --> 00:03:30,880 Speaker 1: And I'm gonna give you all of the science that 48 00:03:30,960 --> 00:03:38,680 Speaker 1: he so conveniently pushes aside ignores why, in my opinion, 49 00:03:38,760 --> 00:03:42,960 Speaker 1: in my experience, because of his personal bias, and because 50 00:03:43,000 --> 00:03:45,280 Speaker 1: he's gonna get a lot of clicks and a lot 51 00:03:45,320 --> 00:03:50,240 Speaker 1: of likes from people who don't like running. That's not okay. 52 00:03:52,440 --> 00:03:55,640 Speaker 1: I talked frequently about the five components of fitness and 53 00:03:55,680 --> 00:03:58,400 Speaker 1: balance and how most people do one thing. What are 54 00:03:58,400 --> 00:04:00,920 Speaker 1: you good at? What do you like? Well, this person 55 00:04:01,360 --> 00:04:08,680 Speaker 1: loves heavyweights, which is good too, But don't yuck my yum, 56 00:04:08,760 --> 00:04:15,360 Speaker 1: as they say, especially when it's backed by science. So 57 00:04:16,880 --> 00:04:24,280 Speaker 1: when I read this, you know, long post again talking 58 00:04:24,320 --> 00:04:27,599 Speaker 1: about the merits of walking, which I agree with, but 59 00:04:27,680 --> 00:04:31,880 Speaker 1: then to have to yuck my yum in capitals, we 60 00:04:31,880 --> 00:04:36,320 Speaker 1: were not born to run? Oh really? Oh really? And 61 00:04:36,400 --> 00:04:39,960 Speaker 1: by the way, a doctor, how many doctors have told 62 00:04:39,960 --> 00:04:43,880 Speaker 1: people you shouldn't run, it's bad for your knees. Not surprising, 63 00:04:43,920 --> 00:04:51,440 Speaker 1: how many exercise classes or yeah, are you know how 64 00:04:51,520 --> 00:04:55,520 Speaker 1: much do they study exercise? How great would it be 65 00:04:56,200 --> 00:05:02,320 Speaker 1: if more doctors prescribed exercise and out of drugs. We're 66 00:05:02,360 --> 00:05:08,280 Speaker 1: just prescribing drugs. Both are good, but let's be preventative. So, yeah, 67 00:05:08,279 --> 00:05:12,880 Speaker 1: this person has some fitness credentials but obviously not enough 68 00:05:14,320 --> 00:05:20,479 Speaker 1: and or the biases just blind people like this and 69 00:05:20,520 --> 00:05:23,880 Speaker 1: it's so common. And as I said, we'll resonate with 70 00:05:23,920 --> 00:05:28,159 Speaker 1: a huge group, huge group that don't want to do 71 00:05:28,279 --> 00:05:32,039 Speaker 1: something it's not okay. And this is what is so 72 00:05:32,120 --> 00:05:36,640 Speaker 1: problematic in social media today. Why do you have to 73 00:05:36,680 --> 00:05:42,080 Speaker 1: denigrate one form of exercise to support yours that you 74 00:05:42,200 --> 00:05:49,479 Speaker 1: like doing? Ridiculous and so common, so common. So when 75 00:05:49,480 --> 00:05:51,320 Speaker 1: we come back from the break, I'm gonna give you 76 00:05:51,320 --> 00:05:54,760 Speaker 1: the science and interesting. I'm gonna bring up obviously Dr 77 00:05:54,880 --> 00:05:57,200 Speaker 1: Daniel Lieberman, who I am friends with, who I have 78 00:05:57,240 --> 00:05:59,120 Speaker 1: had on the show, who I will have on the 79 00:05:59,160 --> 00:06:03,680 Speaker 1: show again, from Harvard like kind of the smartest of 80 00:06:03,720 --> 00:06:07,279 Speaker 1: the smart when it comes to you know, evolutionary biology, 81 00:06:07,279 --> 00:06:15,680 Speaker 1: biological anthropology, and born to run. The book was pretty 82 00:06:15,760 --> 00:06:18,400 Speaker 1: much stolen from the title, at least from a paper 83 00:06:18,440 --> 00:06:21,600 Speaker 1: of his, a study. So we give you the coolest 84 00:06:21,880 --> 00:06:26,440 Speaker 1: reasons why we're gonna talk about big butts. Yeah, part 85 00:06:26,440 --> 00:06:30,480 Speaker 1: of it. We're talking about sweating, talk about nukele nukele ligaments. 86 00:06:30,480 --> 00:06:43,240 Speaker 1: Tough to say, but there are numerous evolutionary indicators, really 87 00:06:43,279 --> 00:06:46,640 Speaker 1: strong ones, that we were indeed born to run. And 88 00:06:46,640 --> 00:06:48,760 Speaker 1: I'm gonna take it one step further. We were born 89 00:06:48,800 --> 00:06:51,800 Speaker 1: to run walk is where I end up. All right, 90 00:06:51,920 --> 00:07:06,400 Speaker 1: quick break, We'll be right back. So, yes, we are back. 91 00:07:06,480 --> 00:07:09,200 Speaker 1: And I got amped up this morning after reading this 92 00:07:09,480 --> 00:07:13,000 Speaker 1: social media post by a doctor author who just had 93 00:07:13,040 --> 00:07:17,240 Speaker 1: to in talking about walking, say we were not, in 94 00:07:17,400 --> 00:07:26,640 Speaker 1: capitals born to run? And again I would argue, this 95 00:07:26,720 --> 00:07:30,400 Speaker 1: person doesn't like to run. They like to lift heavy. 96 00:07:30,760 --> 00:07:34,520 Speaker 1: They have a lot of muscle, and all the social 97 00:07:34,520 --> 00:07:41,080 Speaker 1: media posts are that heavy lifting. But don't yuck my yum, 98 00:07:41,200 --> 00:07:46,760 Speaker 1: especially when science doesn't support your ridiculous statement. In capitals 99 00:07:48,520 --> 00:07:51,560 Speaker 1: walking is good and so is running. And we're we 100 00:07:51,640 --> 00:07:54,920 Speaker 1: born let's let's let's start here. Were we born too elliptical? 101 00:07:55,800 --> 00:08:00,240 Speaker 1: Don't think so? Were we born to ride a bike? No? 102 00:08:01,120 --> 00:08:03,520 Speaker 1: And Dr Daniel Lieberman, who I will talk about and 103 00:08:03,520 --> 00:08:06,360 Speaker 1: read an entire passage from the Harvard Gazette because it's 104 00:08:06,400 --> 00:08:11,240 Speaker 1: so good. Said so. When I interviewed him here a 105 00:08:11,280 --> 00:08:15,800 Speaker 1: while back, we're talking about triathlon, he certainly said, we 106 00:08:15,800 --> 00:08:20,000 Speaker 1: were not born to swim, but we do it. And 107 00:08:20,080 --> 00:08:22,440 Speaker 1: it's torture for me because I'm not good at it. 108 00:08:22,640 --> 00:08:24,480 Speaker 1: But I don't say we should never do it, that 109 00:08:24,560 --> 00:08:29,720 Speaker 1: we that it's bad. I don't have to yuck. You're young. 110 00:08:30,600 --> 00:08:33,280 Speaker 1: You raise your heart rate in a safe, effective way, 111 00:08:33,679 --> 00:08:37,800 Speaker 1: good for you. You lift heavy things in a safe, 112 00:08:37,840 --> 00:08:40,840 Speaker 1: effective way, good for you. I'm gonna give you the 113 00:08:40,880 --> 00:08:46,280 Speaker 1: science and I'm gonna do a fit tip shortly on 114 00:08:46,280 --> 00:08:50,760 Speaker 1: one exercise I don't do. You can do it. I 115 00:08:50,880 --> 00:08:54,280 Speaker 1: choose not to, but I'm not gonna yuck your young 116 00:08:56,600 --> 00:08:58,960 Speaker 1: I'm not going to do that, all right, So let's 117 00:08:58,960 --> 00:09:02,520 Speaker 1: get right into it. Dr Daniel Lieberman, And if you 118 00:09:02,600 --> 00:09:06,200 Speaker 1: haven't listened to the show I did with him, please 119 00:09:06,880 --> 00:09:09,400 Speaker 1: take the time. One of the smartest of the smart 120 00:09:11,200 --> 00:09:13,280 Speaker 1: and he just came out with a new book that 121 00:09:13,559 --> 00:09:15,640 Speaker 1: got to finish reading and have him back on called 122 00:09:15,720 --> 00:09:21,240 Speaker 1: exercised and how again, we were not born to, you know, 123 00:09:21,360 --> 00:09:23,040 Speaker 1: do what we do today to go to the gym. 124 00:09:23,120 --> 00:09:25,880 Speaker 1: We were we were born to preserve energy. But that 125 00:09:25,920 --> 00:09:27,920 Speaker 1: doesn't mean we're not supposed to do it. We should 126 00:09:27,920 --> 00:09:31,480 Speaker 1: do it. There's nuance to it, okay, But when you 127 00:09:31,520 --> 00:09:34,600 Speaker 1: say we were not born to run in capitals, there's 128 00:09:34,600 --> 00:09:39,040 Speaker 1: no nuance there, all right. So again Dr Daniel Lieberman, 129 00:09:39,200 --> 00:09:44,600 Speaker 1: Harvard biological anthropologist, I was fortunate too many years ago 130 00:09:44,800 --> 00:09:49,640 Speaker 1: hear him give the lecture why Humans Run, The Biology 131 00:09:49,760 --> 00:09:52,760 Speaker 1: and Evolution of Marathon Running. And this was at the 132 00:09:52,800 --> 00:09:54,800 Speaker 1: Harvard Club in New York City. Made a special trip 133 00:09:54,840 --> 00:09:59,040 Speaker 1: in because I knew how valuable that lecture was going 134 00:09:59,040 --> 00:10:01,840 Speaker 1: to be, and I took bis notes, and then years 135 00:10:01,920 --> 00:10:04,680 Speaker 1: later became friends, got him into a marathon through a 136 00:10:04,760 --> 00:10:08,360 Speaker 1: charity last minute that I coached, And now have him 137 00:10:08,360 --> 00:10:11,760 Speaker 1: on the show, And let me just get right into 138 00:10:12,040 --> 00:10:15,959 Speaker 1: what that speech was about. That lecture he way back, 139 00:10:16,120 --> 00:10:18,280 Speaker 1: way way back before the book Born to Run and 140 00:10:18,280 --> 00:10:21,600 Speaker 1: all that kind of stuff. He was doing a study 141 00:10:22,040 --> 00:10:24,520 Speaker 1: not based on any of this. Basically, a pig was 142 00:10:24,520 --> 00:10:27,360 Speaker 1: walking on a treadmill, okay, And he noticed that the 143 00:10:27,400 --> 00:10:31,320 Speaker 1: pig's head was swinging back side to side, back and 144 00:10:31,360 --> 00:10:33,480 Speaker 1: forth side to side as it walked. In the faster 145 00:10:33,800 --> 00:10:35,400 Speaker 1: it walked, the more it did that, And he thought, like, 146 00:10:35,520 --> 00:10:39,960 Speaker 1: how uncomfortable and it's not something that humans do. And 147 00:10:40,200 --> 00:10:46,319 Speaker 1: he discovered the nukeleg ligament time saying that word, uh, 148 00:10:46,480 --> 00:10:49,280 Speaker 1: it's n you see h a l for those of 149 00:10:49,320 --> 00:10:51,360 Speaker 1: you who are really into the science and stuff like that. 150 00:10:51,520 --> 00:10:53,720 Speaker 1: So the nukele ligaments something on the back of your neck. 151 00:10:54,880 --> 00:11:00,680 Speaker 1: We have it, Pigs don't and other animals don't. Lieberman 152 00:11:00,840 --> 00:11:05,120 Speaker 1: and other researchers realized what that The pigs lacked this ligament, 153 00:11:05,840 --> 00:11:08,520 Speaker 1: which again runs up the back of your neck up 154 00:11:08,559 --> 00:11:13,520 Speaker 1: and down, and it helps keep your head stable. Okay, 155 00:11:13,720 --> 00:11:17,680 Speaker 1: dogs have it. Other good animals that run have it 156 00:11:18,760 --> 00:11:22,400 Speaker 1: and their heads don't bob around. So it's going, oh, okay, 157 00:11:22,440 --> 00:11:25,520 Speaker 1: is there something there not one that's not that well, 158 00:11:25,559 --> 00:11:29,559 Speaker 1: we're born to run because we have that. No goes on. Okay, 159 00:11:29,720 --> 00:11:33,600 Speaker 1: big butts, you know, sir, mix a lot back in 160 00:11:33,640 --> 00:11:42,400 Speaker 1: the day. Humans have what a huge rear end, glutes, 161 00:11:42,679 --> 00:11:45,480 Speaker 1: largest muscle in our body, largest muscle in our body, 162 00:11:45,679 --> 00:11:51,280 Speaker 1: gluteus maximus. They're massive, They're humongous compared to look at it, 163 00:11:52,559 --> 00:11:56,200 Speaker 1: other creatures look at like an ape, chimpanzee. Flat butts 164 00:11:56,400 --> 00:12:01,000 Speaker 1: nobody and what does research show as essential for running? 165 00:12:02,679 --> 00:12:08,040 Speaker 1: So we're starting to see evolutionary things here, people, Okay, 166 00:12:08,200 --> 00:12:11,480 Speaker 1: really important when you're studying this type of stuff. Okay, 167 00:12:11,520 --> 00:12:16,959 Speaker 1: So you've got your glutes, you got your nucle ligament, okay, 168 00:12:17,160 --> 00:12:19,440 Speaker 1: and again other apes don't have that as we do. 169 00:12:20,720 --> 00:12:24,120 Speaker 1: What does that suggest that it evolved? That it evolved 170 00:12:24,480 --> 00:12:28,319 Speaker 1: for what reason? Right? You go? Hm? Okay. We'll give 171 00:12:28,320 --> 00:12:31,840 Speaker 1: you a quote right from Dr Lieberman about this ligament. 172 00:12:32,040 --> 00:12:35,000 Speaker 1: If you watch someone with a ponytail running, the ponytail 173 00:12:35,040 --> 00:12:38,560 Speaker 1: bob's up and down. That's because of the pitching forces 174 00:12:38,640 --> 00:12:42,319 Speaker 1: acting on the head, the head itself stays very stable. 175 00:12:42,760 --> 00:12:46,880 Speaker 1: There are special mechanisms. The semi circular canals in human 176 00:12:46,920 --> 00:12:51,760 Speaker 1: heads are greatly enlarged relative to apes. For instance, that 177 00:12:51,880 --> 00:12:55,920 Speaker 1: gives us a much greater ability to perceive and react 178 00:12:56,360 --> 00:13:01,520 Speaker 1: to rapid accelerations of the head. Walking does not create 179 00:13:01,880 --> 00:13:06,160 Speaker 1: such accelerations. And I don't think our ancestors were jumping 180 00:13:06,280 --> 00:13:09,320 Speaker 1: on trampolines or hitting each other on the head so much. 181 00:13:09,679 --> 00:13:12,440 Speaker 1: The only explanation we can come up with his running 182 00:13:13,640 --> 00:13:17,199 Speaker 1: now again one of these independently, go you go, Okay, 183 00:13:17,280 --> 00:13:19,200 Speaker 1: that's just one thing. Could be so many different reasons, 184 00:13:19,280 --> 00:13:25,520 Speaker 1: absolutely right, two reasons, three evolutionary modifications, you know, changes, Okay, 185 00:13:25,559 --> 00:13:29,560 Speaker 1: but there's more. So We've got this ligament, We've got 186 00:13:29,720 --> 00:13:36,960 Speaker 1: the glutes. What else you've got sweating cooling the body off. 187 00:13:37,880 --> 00:13:45,720 Speaker 1: This is enormous when it comes to humans versus other creatures. Okay, 188 00:13:46,280 --> 00:13:49,320 Speaker 1: and now I'm going to get right into it. I 189 00:13:49,480 --> 00:13:53,120 Speaker 1: rarely read this much from one specific publication, but it's 190 00:13:53,160 --> 00:13:57,120 Speaker 1: too good. Gets to everything, and it's in the Harvard Gazette. 191 00:13:57,240 --> 00:14:00,000 Speaker 1: Was in the Harvard Gazette. And here we go, gonna 192 00:14:00,080 --> 00:14:02,320 Speaker 1: take all the things I'm talking about add to it 193 00:14:02,360 --> 00:14:08,080 Speaker 1: as well. Hairless qualists and largely weaponless. Ancient humans used 194 00:14:08,120 --> 00:14:12,280 Speaker 1: the unlikely combination of sweatiness and relentlessness to gain the 195 00:14:12,400 --> 00:14:17,760 Speaker 1: upper hand over their faster, stronger, generally more dangerous animal prey. 196 00:14:19,560 --> 00:14:22,280 Speaker 1: Lieberman presented his theories of the importance of running to 197 00:14:22,440 --> 00:14:26,240 Speaker 1: ancestral humans to explain why we're the only species that 198 00:14:26,440 --> 00:14:32,000 Speaker 1: voluntarily runs extraordinarily long distances, such as they point two 199 00:14:32,000 --> 00:14:36,680 Speaker 1: miles in the marathon. Modern humans and their immediate ancestors 200 00:14:36,680 --> 00:14:41,640 Speaker 1: such as Homo erectus, sports several adaptations that make human 201 00:14:42,040 --> 00:14:48,240 Speaker 1: the animal world's best distance runners. Quote from Lieberman, Human 202 00:14:48,560 --> 00:14:51,760 Speaker 1: humans are terrible athletes in term of power and speed. 203 00:14:52,680 --> 00:14:56,239 Speaker 1: By the way, this would not be what that doctor 204 00:14:57,200 --> 00:15:03,040 Speaker 1: believes practices, but where phenominal at slow and steady, we're 205 00:15:03,080 --> 00:15:07,120 Speaker 1: the tortoises of the animal kingdom. Wee Berman said that 206 00:15:07,160 --> 00:15:11,560 Speaker 1: the appearance about two million years ago of physical adaptations 207 00:15:11,560 --> 00:15:15,520 Speaker 1: that have no impact on walking but that make humans 208 00:15:15,560 --> 00:15:21,680 Speaker 1: better endurance runners provide evidence that early scavengers became running hunters. 209 00:15:22,560 --> 00:15:24,760 Speaker 1: What he's talking about here you may have read about 210 00:15:24,800 --> 00:15:30,160 Speaker 1: heard about persistence hunting. Okay, it goes on that evidence 211 00:15:30,200 --> 00:15:33,840 Speaker 1: belies the long and firmly held belief that humans are 212 00:15:33,880 --> 00:15:37,800 Speaker 1: the animal world's biggest whimps, and if not for our 213 00:15:37,840 --> 00:15:41,120 Speaker 1: big brains and advanced weapons, we'd be forced to subsist 214 00:15:41,200 --> 00:15:44,360 Speaker 1: on fruits and vegetables, always in danger of being gobbled 215 00:15:44,440 --> 00:15:48,440 Speaker 1: up by fiercer predators. The problem with that theory, Lieberman said, 216 00:15:48,520 --> 00:15:51,200 Speaker 1: is that we began adding meat to our diets around 217 00:15:51,240 --> 00:15:55,800 Speaker 1: two point six million years ago, long before we developed 218 00:15:55,880 --> 00:15:59,480 Speaker 1: advanced weapons like the bow and arrow, which was developed 219 00:15:59,520 --> 00:16:07,280 Speaker 1: as reesely as fifty thousand years ago. Science evolution biology. Okay, 220 00:16:08,480 --> 00:16:11,080 Speaker 1: while some of our ancestors meat eating may have been 221 00:16:11,160 --> 00:16:14,440 Speaker 1: due to scavenging. Weeverman said that the appearance about two 222 00:16:14,520 --> 00:16:19,080 Speaker 1: million years ago of physical adaptations that have no impact 223 00:16:19,480 --> 00:16:23,680 Speaker 1: on walking but that make humans better endurance runners provide 224 00:16:23,680 --> 00:16:29,480 Speaker 1: evidence that early scavengers became running hunters. Specifically, we developed 225 00:16:29,560 --> 00:16:33,920 Speaker 1: long springing tendons in our legs something different. Add to that. 226 00:16:34,160 --> 00:16:37,080 Speaker 1: Add that to the list. Rather and feet that function 227 00:16:37,200 --> 00:16:41,600 Speaker 1: like large elastics storing energy and releasing it with each 228 00:16:41,680 --> 00:16:45,080 Speaker 1: running stride, reducing the amount of energy it takes to 229 00:16:45,200 --> 00:16:49,320 Speaker 1: take another step. There are also several adaptations to help 230 00:16:49,440 --> 00:16:52,440 Speaker 1: keep our bodies stable, so I talked about that already 231 00:16:52,480 --> 00:16:55,080 Speaker 1: as we run, such as the way we counterbalance each 232 00:16:55,120 --> 00:16:59,040 Speaker 1: step with an arm swing, our large butt muscles that 233 00:16:59,160 --> 00:17:03,720 Speaker 1: hold our upper bodies upright, and an elastic ligament in 234 00:17:03,760 --> 00:17:09,000 Speaker 1: our neck to help keep our head steady. A list 235 00:17:09,040 --> 00:17:14,160 Speaker 1: of things people evolution, all right, Even the human waste, 236 00:17:14,200 --> 00:17:16,880 Speaker 1: thinner and more flexible than that of our primate relatives, 237 00:17:16,880 --> 00:17:19,360 Speaker 1: allows us to twist our upper bodies as we run 238 00:17:19,400 --> 00:17:23,320 Speaker 1: to counterbalance the slightly off center forces exerted as we 239 00:17:23,359 --> 00:17:28,520 Speaker 1: stride with each leg, all right, And it goes on, 240 00:17:28,640 --> 00:17:30,320 Speaker 1: and I'm going to read you the rest of it 241 00:17:30,800 --> 00:17:35,920 Speaker 1: because it's so powerful and so interesting, and it's not 242 00:17:36,920 --> 00:17:40,399 Speaker 1: and all or nothing proposition as this doctor and so 243 00:17:40,520 --> 00:17:46,440 Speaker 1: many others put out there. And I'll finish it when 244 00:17:46,480 --> 00:17:59,800 Speaker 1: we come back final break, We'll be right back all 245 00:18:00,400 --> 00:18:04,119 Speaker 1: talking about running. Born to run. I know many of 246 00:18:04,160 --> 00:18:09,320 Speaker 1: you are not runners, and that's perfectly fine. You're gonna 247 00:18:09,359 --> 00:18:12,680 Speaker 1: do what you like to do. You can use the elliptical, 248 00:18:12,960 --> 00:18:19,120 Speaker 1: you can swim, bike, run, walk, and I would recommend 249 00:18:19,160 --> 00:18:22,119 Speaker 1: you do all of them at some point in time. 250 00:18:22,680 --> 00:18:27,200 Speaker 1: But let's finish this incredible Harvard Gazette peace on Weberman 251 00:18:27,840 --> 00:18:32,760 Speaker 1: and running, it continues. Once humans start running, it only 252 00:18:32,800 --> 00:18:35,200 Speaker 1: takes a bit more energy for us to run faster, 253 00:18:35,359 --> 00:18:38,240 Speaker 1: we Wereman said. Other animals, on the other hand, expend 254 00:18:38,280 --> 00:18:42,640 Speaker 1: a lot more energy as they speed up, particularly when 255 00:18:42,640 --> 00:18:45,440 Speaker 1: they switch from a trot to a gallop, which most 256 00:18:45,440 --> 00:18:51,240 Speaker 1: animals cannot maintain over long distances. Though those adaptations make 257 00:18:51,320 --> 00:18:55,440 Speaker 1: humans and our immediate ancestors better runners, it is our 258 00:18:55,480 --> 00:18:59,120 Speaker 1: ability to run in the heat that Webman said may 259 00:18:59,160 --> 00:19:03,840 Speaker 1: have made the real difference in our ability to procure game. 260 00:19:04,200 --> 00:19:07,840 Speaker 1: Anyone have a dog, anyone see how bad they are 261 00:19:07,880 --> 00:19:12,359 Speaker 1: in the heat, panting? All right, here we go, Humans, 262 00:19:12,359 --> 00:19:15,760 Speaker 1: he said, have several adaptations that help us dump the 263 00:19:15,920 --> 00:19:20,440 Speaker 1: enormous amount of heat generated by running. These adaptations include 264 00:19:20,640 --> 00:19:24,679 Speaker 1: our hairlessness, our ability to sweat, and the fact that 265 00:19:24,720 --> 00:19:27,439 Speaker 1: we breathe through our mouths when we run, which not 266 00:19:27,560 --> 00:19:31,000 Speaker 1: only allows us to take bigger breaths but also helps 267 00:19:31,280 --> 00:19:34,680 Speaker 1: dump heat. We can run in conditions that no other 268 00:19:34,840 --> 00:19:38,679 Speaker 1: animal can run in, Lieberman said. While animals get rid 269 00:19:38,720 --> 00:19:42,200 Speaker 1: of excess heat by panting, they can't pant when they gallop. 270 00:19:42,240 --> 00:19:46,199 Speaker 1: Lieberman said that means that to run a prey animal 271 00:19:46,240 --> 00:19:49,119 Speaker 1: into the ground, ancient humans didn't have to run further 272 00:19:49,520 --> 00:19:51,960 Speaker 1: than the animal could trot, and didn't have to run 273 00:19:52,040 --> 00:19:56,199 Speaker 1: faster than the animal could gallop. All they had to 274 00:19:56,280 --> 00:20:00,240 Speaker 1: do is run faster for longer periods of time time 275 00:20:00,560 --> 00:20:07,000 Speaker 1: than the slowest speed at which the animals started to gallop. Altogether, 276 00:20:07,040 --> 00:20:10,960 Speaker 1: Lieberman said, these adaptations allowed us to relentlessly pursue game 277 00:20:11,320 --> 00:20:14,800 Speaker 1: in the hottest part of the day, when most animals rest. 278 00:20:15,720 --> 00:20:21,439 Speaker 1: Lieberman said humans likely practiced persistent hunting, chasing a game 279 00:20:21,480 --> 00:20:24,440 Speaker 1: animal during the heat of the day, making it run 280 00:20:24,520 --> 00:20:28,040 Speaker 1: faster than it could maintain, tracking and flushing it if 281 00:20:28,040 --> 00:20:30,679 Speaker 1: it tried to rest, and repeating the process until the 282 00:20:30,760 --> 00:20:37,080 Speaker 1: animal literally overheated and collapsed. Most animals would develop hyperthermia 283 00:20:37,280 --> 00:20:40,520 Speaker 1: heat stroke in humans after about ten to fifteen kilometers, 284 00:20:40,520 --> 00:20:43,960 Speaker 1: he said, by the end of the process, we wereman said, 285 00:20:44,000 --> 00:20:47,880 Speaker 1: even humans with their crude early weapons could have overcome 286 00:20:47,960 --> 00:20:51,600 Speaker 1: stronger and more dangerous prey. Adding credence to the theory, 287 00:20:51,600 --> 00:20:54,720 Speaker 1: Lieberman said, is the fact, and this is really important people, 288 00:20:55,000 --> 00:21:00,840 Speaker 1: that some aboriginal humans still practice persistence hunting to day, 289 00:21:00,880 --> 00:21:05,920 Speaker 1: and it remains an effective technique. It requires very minimal technology, 290 00:21:06,000 --> 00:21:09,600 Speaker 1: has a high success rate, and yields a lot of meat. 291 00:21:10,800 --> 00:21:15,200 Speaker 1: Lieberman said he envisions an evolutionary scenario where humans began 292 00:21:15,280 --> 00:21:19,960 Speaker 1: eating meat as scavengers. Over time, evolution favored scavenging humans 293 00:21:20,080 --> 00:21:22,200 Speaker 1: who could run faster to the side of a kill, 294 00:21:22,720 --> 00:21:27,359 Speaker 1: and eventually allowed us to evolve into persistence hunters. Evolution 295 00:21:27,520 --> 00:21:31,840 Speaker 1: likely continued to favor better runners until projectile weapons made 296 00:21:31,920 --> 00:21:36,560 Speaker 1: running less important relatively recently in our history. And a 297 00:21:36,600 --> 00:21:40,879 Speaker 1: final quote from Lieberman, endurance running is part of a 298 00:21:41,000 --> 00:21:45,720 Speaker 1: suite of shifts that made Homo the genus that includes 299 00:21:45,920 --> 00:21:54,840 Speaker 1: modern people human science adaptations. It's not one or the other. 300 00:21:57,200 --> 00:22:03,240 Speaker 1: Why why do so many people fitness nutrition have to 301 00:22:03,280 --> 00:22:07,040 Speaker 1: tell you your way of doing something. It's wrong. It's 302 00:22:07,080 --> 00:22:12,400 Speaker 1: just wrong that we weren't born to run. Totally conflicting 303 00:22:13,800 --> 00:22:16,280 Speaker 1: with all of the research that I just threw out 304 00:22:16,320 --> 00:22:20,680 Speaker 1: to you. And there's more. There's much more. And as 305 00:22:20,720 --> 00:22:22,400 Speaker 1: I said at the beginning of the show, I am 306 00:22:22,440 --> 00:22:28,520 Speaker 1: a believer based on this in the run walk method. 307 00:22:30,160 --> 00:22:33,240 Speaker 1: I just had a call yesterday woman who bought my 308 00:22:33,320 --> 00:22:37,720 Speaker 1: marathon book is doing the Boston Marathon, first time marathon. 309 00:22:37,960 --> 00:22:40,919 Speaker 1: Got in through the charity I used to coach, and 310 00:22:40,960 --> 00:22:43,200 Speaker 1: we talked about her goals, how fast she wants to go. 311 00:22:43,760 --> 00:22:46,120 Speaker 1: And I've done this a really long time. I said, 312 00:22:46,280 --> 00:22:51,240 Speaker 1: what are your thoughts on run walking? And for most people, 313 00:22:51,280 --> 00:22:52,600 Speaker 1: I know what their answer is gonna be, I don't 314 00:22:52,600 --> 00:22:54,000 Speaker 1: want to walk. I want to run the whole thing. 315 00:22:54,200 --> 00:22:58,120 Speaker 1: And I get it. And she was of that same mindset, 316 00:22:59,000 --> 00:23:03,199 Speaker 1: and I said, okay, but if you do more and 317 00:23:03,240 --> 00:23:06,960 Speaker 1: you want to go faster, I'm gonna suggest throwing in 318 00:23:07,000 --> 00:23:11,440 Speaker 1: walk breaks. And think about it. Do you think when 319 00:23:11,440 --> 00:23:14,840 Speaker 1: we look at the evolutionary biology of all of this, 320 00:23:15,280 --> 00:23:18,520 Speaker 1: do you think that when a persistence hunter was running 321 00:23:18,520 --> 00:23:20,600 Speaker 1: after the game, they said, I just want to run 322 00:23:20,720 --> 00:23:23,199 Speaker 1: straight through I'm never gonna take breaks. Or was it 323 00:23:23,240 --> 00:23:27,440 Speaker 1: to preserve as much energy as possible walk when necessary 324 00:23:27,520 --> 00:23:32,760 Speaker 1: to achieve the ultimate goal of catching that animal? And 325 00:23:32,840 --> 00:23:36,720 Speaker 1: I believe that, and this is totally anecdotal. I've talked 326 00:23:36,760 --> 00:23:42,280 Speaker 1: about it before that our hearts probably didn't evolve to 327 00:23:42,440 --> 00:23:46,320 Speaker 1: stay at that steady state for hours on end because 328 00:23:46,320 --> 00:23:50,760 Speaker 1: of exactly what we're talking about, persistence hunting that your 329 00:23:50,800 --> 00:23:54,359 Speaker 1: heart rate went up, it went down. And so I 330 00:23:54,560 --> 00:24:00,760 Speaker 1: do walk breaks when I run, and I set my 331 00:24:01,040 --> 00:24:04,040 Speaker 1: marathon pr doing that. I broke three hours doing that. 332 00:24:04,119 --> 00:24:08,360 Speaker 1: I want a small marathon walking ten seconds every mile 333 00:24:11,400 --> 00:24:16,440 Speaker 1: because of all that I'm talking about here. So we 334 00:24:16,440 --> 00:24:20,960 Speaker 1: were born to run, we were born to walk, and 335 00:24:21,000 --> 00:24:26,120 Speaker 1: we're probably born and evolved to do both together. Kind 336 00:24:26,160 --> 00:24:30,439 Speaker 1: of makes sense. And now you have a bunch of 337 00:24:30,480 --> 00:24:33,439 Speaker 1: really cool things to talk about at parties if you 338 00:24:33,480 --> 00:24:36,400 Speaker 1: want to and debate the whole running. Were we born 339 00:24:36,400 --> 00:24:43,800 Speaker 1: to run? Big glutes, amazing ability to cool down better 340 00:24:43,840 --> 00:24:47,320 Speaker 1: than horses, better than dogs, you pick an animal. We 341 00:24:47,440 --> 00:24:55,679 Speaker 1: can go longer, farther, faster in really challenging conditions. And 342 00:24:55,720 --> 00:25:00,320 Speaker 1: then that nukele ligament and all these other adaptation. There 343 00:25:00,320 --> 00:25:08,159 Speaker 1: are more so this all or nothing principle when it 344 00:25:08,200 --> 00:25:13,399 Speaker 1: comes to choices of exercise, it's just too much and 345 00:25:13,480 --> 00:25:17,359 Speaker 1: not true and not based on science, and do not 346 00:25:18,320 --> 00:25:22,280 Speaker 1: yuck my yum. Yeah I'm biased. Yeah, I love running. 347 00:25:22,480 --> 00:25:25,440 Speaker 1: And as soon as I read this post, I went 348 00:25:25,440 --> 00:25:29,639 Speaker 1: out for a run to get rid of the stress. 349 00:25:29,640 --> 00:25:33,480 Speaker 1: Not a lot of stress, but who's the perfect time? 350 00:25:34,680 --> 00:25:38,680 Speaker 1: And I ran by a couple other people who are 351 00:25:38,680 --> 00:25:40,960 Speaker 1: doing the same thing and felt good when I was done, 352 00:25:41,080 --> 00:25:44,520 Speaker 1: felt good. Now do all of you have to run it? No? 353 00:25:45,520 --> 00:25:49,280 Speaker 1: But I truly believe that I would love for all 354 00:25:49,320 --> 00:25:53,480 Speaker 1: of you to be healthy enough, injury free enough that 355 00:25:53,560 --> 00:25:56,600 Speaker 1: you could go out and run for minutes if and 356 00:25:56,680 --> 00:26:00,680 Speaker 1: when you wanted to. And as I've said in past 357 00:26:00,760 --> 00:26:04,240 Speaker 1: podcast when I was a trainer, that was one of 358 00:26:04,280 --> 00:26:06,800 Speaker 1: the tests I would do. When people say I can't 359 00:26:06,920 --> 00:26:12,240 Speaker 1: run fill in the blank why, I'd say, we got 360 00:26:12,240 --> 00:26:15,440 Speaker 1: to fix that. Hurts my back, hurts my knees, there's 361 00:26:15,480 --> 00:26:18,600 Speaker 1: an imbalance, there's a weakness, there's something wrong with the 362 00:26:18,680 --> 00:26:21,920 Speaker 1: human body when we can't do that, and it needs 363 00:26:21,960 --> 00:26:26,119 Speaker 1: to be fixed. Running exposes our weak links. And again, 364 00:26:26,600 --> 00:26:29,800 Speaker 1: most of you aren't going to run a marathon. Were 365 00:26:29,840 --> 00:26:32,280 Speaker 1: we born to run marathons like we do now now, 366 00:26:33,560 --> 00:26:38,080 Speaker 1: but if you run walked, more like it. But it's 367 00:26:38,119 --> 00:26:41,520 Speaker 1: not an all or nothing proposition. We need to raise 368 00:26:41,520 --> 00:26:44,760 Speaker 1: our heart rates, we need to lift heavy things, we 369 00:26:44,840 --> 00:26:47,880 Speaker 1: need to do that consistently, and we need to look 370 00:26:47,880 --> 00:26:55,240 Speaker 1: at the science. Were we born to swim, were we 371 00:26:55,320 --> 00:26:59,879 Speaker 1: born to use the elliptical or these things that you 372 00:27:00,119 --> 00:27:05,560 Speaker 1: can do if you want to, But topic for another day. 373 00:27:05,800 --> 00:27:08,520 Speaker 1: Many people are on the elliptical. Many of you why 374 00:27:08,600 --> 00:27:11,920 Speaker 1: because it's easy on the joints, because you have issues, 375 00:27:13,000 --> 00:27:15,760 Speaker 1: so it's a great way to get in the workout 376 00:27:16,200 --> 00:27:22,119 Speaker 1: and avoid that stuff. But my wish for you to 377 00:27:22,240 --> 00:27:24,640 Speaker 1: end this show is for you to be able, if 378 00:27:24,680 --> 00:27:27,720 Speaker 1: you wanted to, to be healthy enough to be injury free, 379 00:27:29,920 --> 00:27:31,840 Speaker 1: to do what you want to do, and that includes 380 00:27:32,640 --> 00:27:36,600 Speaker 1: possibly going for a short run. All right, there you 381 00:27:36,640 --> 00:27:43,000 Speaker 1: have it, Do not yuck my yum. So of course 382 00:27:43,920 --> 00:27:47,359 Speaker 1: I know what my biases are, but I don't allow 383 00:27:47,400 --> 00:27:51,920 Speaker 1: them to cloud the advice I give. Take it all 384 00:27:51,960 --> 00:27:55,760 Speaker 1: into account. There's no one way. Don't tell me my 385 00:27:55,840 --> 00:27:57,960 Speaker 1: way is the wrong way. When you're not even looking 386 00:27:58,000 --> 00:28:00,280 Speaker 1: at the science, when you just want to lift heavy 387 00:28:00,359 --> 00:28:04,920 Speaker 1: things and stay in a dark gym good for you. 388 00:28:05,480 --> 00:28:08,000 Speaker 1: I hope you live a long, healthy life. But don't 389 00:28:08,080 --> 00:28:11,159 Speaker 1: start telling people that it's not something we should do 390 00:28:11,280 --> 00:28:13,280 Speaker 1: and that it's bad for us, because that's what the 391 00:28:13,280 --> 00:28:17,280 Speaker 1: whole gist of it was. All Right, I feel better, 392 00:28:18,680 --> 00:28:24,280 Speaker 1: I feel better. Got that off my chest, now you know. Um, 393 00:28:24,359 --> 00:28:28,000 Speaker 1: I hope you enjoyed again that piece from the Harvard Gazette. 394 00:28:28,640 --> 00:28:31,160 Speaker 1: I would normally pull different parts out and give you studies, 395 00:28:31,160 --> 00:28:33,600 Speaker 1: but that was just so perfect, so well written, and 396 00:28:33,680 --> 00:28:38,600 Speaker 1: just covered all the different top evolutionary adaptations that they 397 00:28:38,600 --> 00:28:43,320 Speaker 1: are just really fun to think about. Show and confirm 398 00:28:43,680 --> 00:28:48,880 Speaker 1: or at least support the whole notion that we were 399 00:28:48,880 --> 00:28:52,920 Speaker 1: in fact born to run and walk. All right, you 400 00:28:52,960 --> 00:28:55,440 Speaker 1: want to reach out Tom h Bit Instagram and Twitter. 401 00:28:55,480 --> 00:28:59,920 Speaker 1: Tom h Bit, please subscribe to the show, comment ray 402 00:29:00,080 --> 00:29:03,800 Speaker 1: the show if you can, and just thank you, thank 403 00:29:03,840 --> 00:29:06,120 Speaker 1: you so much for listening. My goal is to bring 404 00:29:06,160 --> 00:29:09,080 Speaker 1: you the best information possible so that you can live 405 00:29:09,120 --> 00:29:11,400 Speaker 1: your best life. And that's why I get worked up 406 00:29:11,840 --> 00:29:14,440 Speaker 1: pretty much. The only thing that stresses me is seeing 407 00:29:14,480 --> 00:29:18,560 Speaker 1: things that are going to information like that steer you 408 00:29:18,560 --> 00:29:22,760 Speaker 1: in the wrong direction, because if you follow the right advice, 409 00:29:23,320 --> 00:29:27,480 Speaker 1: you will absolutely see results, not a question, give it time, 410 00:29:28,040 --> 00:29:31,440 Speaker 1: follow the right directions. Unfortunately, too many of the diet 411 00:29:31,480 --> 00:29:35,240 Speaker 1: plans and fitness programs out there are core directions, so 412 00:29:35,280 --> 00:29:38,120 Speaker 1: you're not going to get to your destination even when 413 00:29:38,600 --> 00:29:42,640 Speaker 1: you do what they ask. Thank you for listening. I 414 00:29:42,680 --> 00:29:46,840 Speaker 1: am Tom Holland. This is Fitness Disrupted. Believe in Yourself. 415 00:29:52,840 --> 00:29:56,240 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 416 00:29:56,280 --> 00:29:59,120 Speaker 1: more podcasts from my heart Radio, visit the i heart 417 00:29:59,200 --> 00:30:02,600 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 418 00:30:02,640 --> 00:30:03,440 Speaker 1: favorite shows.