1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,560 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:18,680 --> 00:00:21,000 Speaker 1: say it frequently. I have the greatest job in the world. 4 00:00:22,079 --> 00:00:25,840 Speaker 1: Part of that is this podcast. A big part of 5 00:00:25,840 --> 00:00:29,080 Speaker 1: this podcast is all the research I get to do 6 00:00:29,200 --> 00:00:34,720 Speaker 1: and geek out on the latest studies benefits things like 7 00:00:34,800 --> 00:00:42,040 Speaker 1: exercise and good nutrition and psychology, the control of what 8 00:00:42,159 --> 00:00:48,000 Speaker 1: we think and feel, all of those things under our control. 9 00:00:49,120 --> 00:00:54,360 Speaker 1: And yes, here is yet another study on exercise, and 10 00:00:54,400 --> 00:01:00,760 Speaker 1: not weight loss, not muscle building, nothing to do with vanity, 11 00:01:02,400 --> 00:01:06,880 Speaker 1: not even having to do with the psychology. Feeling good 12 00:01:07,160 --> 00:01:12,280 Speaker 1: super important, not the body, but the brain. And as 13 00:01:12,319 --> 00:01:16,559 Speaker 1: I was preparing this show, I mean, I just thought 14 00:01:16,600 --> 00:01:21,920 Speaker 1: of all the ads for fitness equipment and programs and 15 00:01:21,920 --> 00:01:26,160 Speaker 1: and things like that, and it's just obviously not a 16 00:01:26,200 --> 00:01:31,400 Speaker 1: part of the marketing. And that's a problem. It's understandable. 17 00:01:32,160 --> 00:01:35,640 Speaker 1: But that is one of my jobs that I will 18 00:01:35,680 --> 00:01:39,600 Speaker 1: be doing here and in all the other mediums I 19 00:01:39,840 --> 00:01:43,880 Speaker 1: work within, is to bring you the myriad benefits of 20 00:01:43,959 --> 00:01:49,280 Speaker 1: exercise that far exceed pure weight loss and how we look. 21 00:01:50,440 --> 00:01:54,040 Speaker 1: And it's so important and when you hear this over 22 00:01:54,080 --> 00:01:57,480 Speaker 1: and over as you will from me, and all of 23 00:01:57,520 --> 00:02:02,480 Speaker 1: the different ways it makes extra size and movement term 24 00:02:02,520 --> 00:02:04,600 Speaker 1: I'd rather use, and we'll be using more and more 25 00:02:05,000 --> 00:02:09,160 Speaker 1: in place of exercise. It makes it easier because you 26 00:02:09,280 --> 00:02:14,960 Speaker 1: truly embrace the benefits. How good it is for us, 27 00:02:16,600 --> 00:02:19,760 Speaker 1: how many things we are getting that are going to 28 00:02:19,960 --> 00:02:24,920 Speaker 1: improve our lives. And that is what this study shows 29 00:02:25,000 --> 00:02:29,520 Speaker 1: in a unique way and has to do with our brains. 30 00:02:31,360 --> 00:02:37,600 Speaker 1: I've said before as well. You know, on cardiovascular equipment, 31 00:02:37,800 --> 00:02:42,560 Speaker 1: what are the metrics that they track calories, burn, time, distance? 32 00:02:42,600 --> 00:02:47,040 Speaker 1: I get it. The cardiovascular equipment of the future that 33 00:02:47,160 --> 00:02:51,239 Speaker 1: I would like to design, we'll have metrics like I'm 34 00:02:51,240 --> 00:02:53,440 Speaker 1: going to describe here that I have to do with 35 00:02:53,520 --> 00:03:00,120 Speaker 1: proteins in our brains, protective proteins and hopefully one a. 36 00:03:00,280 --> 00:03:02,079 Speaker 1: I don't know how they're going to do it, but 37 00:03:02,440 --> 00:03:07,240 Speaker 1: you know they're gonna do it. We're gonna be able 38 00:03:07,280 --> 00:03:12,120 Speaker 1: to track things like this that truly, truly are important, 39 00:03:12,280 --> 00:03:14,360 Speaker 1: not that the other things aren't. We want to be 40 00:03:14,400 --> 00:03:18,440 Speaker 1: a healthy weight, but when we chase that as our 41 00:03:18,560 --> 00:03:25,760 Speaker 1: primary goal in exercise, what has history proven it's problematic 42 00:03:25,760 --> 00:03:29,320 Speaker 1: at best. It's problematic at best. And so as I 43 00:03:29,360 --> 00:03:34,720 Speaker 1: bring you all of these benefits of exercise that you 44 00:03:34,720 --> 00:03:36,600 Speaker 1: you kind of hear about it, you kind of see 45 00:03:36,640 --> 00:03:39,760 Speaker 1: the headline every now and again, but it's not in 46 00:03:40,040 --> 00:03:43,200 Speaker 1: the marketing of the products for a reason. And that's 47 00:03:43,200 --> 00:03:46,520 Speaker 1: a problem, as I will say over and over. But 48 00:03:46,560 --> 00:03:49,320 Speaker 1: you're gonna hear it here, all right, and take a 49 00:03:49,440 --> 00:03:52,440 Speaker 1: quick break and we come back. A new study on 50 00:03:52,520 --> 00:03:57,720 Speaker 1: the benefits of exercise and the brain that has been 51 00:03:57,720 --> 00:04:01,360 Speaker 1: shown in humans, usually mice. Lots of these studies have 52 00:04:01,440 --> 00:04:04,080 Speaker 1: to do with mice. That's where we start, but this 53 00:04:04,160 --> 00:04:08,040 Speaker 1: one humans. All right, quick break, we'll be right back, 54 00:04:18,560 --> 00:04:23,240 Speaker 1: and we are back talking about exercise and the brain. Yes, 55 00:04:23,320 --> 00:04:25,760 Speaker 1: you've heard the benefits and mood and stuff like that, 56 00:04:25,880 --> 00:04:28,280 Speaker 1: but I know that the vast majority of people are 57 00:04:28,320 --> 00:04:30,840 Speaker 1: not going to the gym or going down into their 58 00:04:30,880 --> 00:04:34,480 Speaker 1: home gym or going out for a walk to benefit 59 00:04:34,520 --> 00:04:37,920 Speaker 1: their brains. But we need to, and even if we 60 00:04:37,960 --> 00:04:42,000 Speaker 1: don't need to, you need to start to count all 61 00:04:42,040 --> 00:04:46,080 Speaker 1: of these benefits. When you finish that workout, go for 62 00:04:46,160 --> 00:04:53,279 Speaker 1: that walk, have that body weight strength session. The satisfaction 63 00:04:54,320 --> 00:04:59,200 Speaker 1: you get when you realize the myriad benefits, that's what 64 00:04:59,320 --> 00:05:04,560 Speaker 1: makes it. I have it. You're literally making your life 65 00:05:04,600 --> 00:05:11,719 Speaker 1: better and extending it both physically and cognitively, as this 66 00:05:12,160 --> 00:05:16,680 Speaker 1: new study shows. What I like is the opening line 67 00:05:16,680 --> 00:05:19,400 Speaker 1: to one of the articles I read in reference to 68 00:05:19,480 --> 00:05:22,279 Speaker 1: this study, and it's said, and I quote, it's a 69 00:05:22,279 --> 00:05:25,920 Speaker 1: well known fact that exercise and mental health are intertwined. 70 00:05:26,800 --> 00:05:29,039 Speaker 1: As I said, most of you have heard that before, right, 71 00:05:29,160 --> 00:05:32,640 Speaker 1: Actually it's good for our brain, for our mind. So 72 00:05:32,720 --> 00:05:36,960 Speaker 1: what so so what and and even the term they 73 00:05:37,040 --> 00:05:42,760 Speaker 1: use are intertwined. You got it's so what intertwined? I 74 00:05:42,800 --> 00:05:46,120 Speaker 1: don't want intertwined. I want to tell me, like, what 75 00:05:46,200 --> 00:05:51,599 Speaker 1: does it do? And better do something good? And the 76 00:05:51,600 --> 00:05:53,440 Speaker 1: problem is it's hard to track. As I said, you're 77 00:05:53,440 --> 00:05:58,520 Speaker 1: not seeing that on your cardio display what that workout 78 00:05:58,600 --> 00:06:03,960 Speaker 1: did for your brain or your longevity. I've got those 79 00:06:04,000 --> 00:06:10,880 Speaker 1: same metrics. But yes, you've heard exercise boost your mood, 80 00:06:11,160 --> 00:06:17,800 Speaker 1: increases self esteem, improves memory, focus. Those are kind of 81 00:06:17,839 --> 00:06:21,920 Speaker 1: really important. But again, we can't track that the way 82 00:06:21,960 --> 00:06:26,159 Speaker 1: we can all of those other things. And let me 83 00:06:26,200 --> 00:06:31,479 Speaker 1: say this focus improving a focus. It's one of the 84 00:06:31,520 --> 00:06:35,800 Speaker 1: reasons why when people say, whatsen's the best time to exercise? Well, 85 00:06:35,839 --> 00:06:38,560 Speaker 1: if you can, the best time is when you can. 86 00:06:39,279 --> 00:06:45,120 Speaker 1: But because it improves our focus first thing in the morning. 87 00:06:46,080 --> 00:06:48,160 Speaker 1: It's good for that reason. Now, if you're like, I'm 88 00:06:48,200 --> 00:06:49,839 Speaker 1: not doing it in the morning, I enjoy doing it 89 00:06:49,839 --> 00:06:54,520 Speaker 1: at night, then you do it at night. But there 90 00:06:54,520 --> 00:06:59,320 Speaker 1: are numerous studies and books that talk about the value 91 00:06:59,480 --> 00:07:02,560 Speaker 1: of starting your day with exercise, and that's why so 92 00:07:02,640 --> 00:07:09,600 Speaker 1: many successful people do just that. They realize the mental 93 00:07:10,120 --> 00:07:17,160 Speaker 1: benefit of exercise. All right, so let's get right into 94 00:07:17,240 --> 00:07:22,480 Speaker 1: this study. Though. The study January of this year just 95 00:07:22,720 --> 00:07:30,680 Speaker 1: came out Alzheimer's and Dementia. The Journal of Alzheimer's Association 96 00:07:31,280 --> 00:07:35,440 Speaker 1: is the journal, and the study late life physical activity 97 00:07:35,480 --> 00:07:45,680 Speaker 1: relates to brain tissue synaptic integrity markers in older adults. Okay, Now, 98 00:07:47,920 --> 00:07:53,760 Speaker 1: obviously been looking at exercise and brain health for a 99 00:07:53,800 --> 00:07:59,720 Speaker 1: long time, but the science is still the biological pathways 100 00:08:00,600 --> 00:08:02,680 Speaker 1: are not well understood. They're still looking at it. And 101 00:08:02,720 --> 00:08:05,160 Speaker 1: again they start with mice and then we work our 102 00:08:05,160 --> 00:08:07,960 Speaker 1: way from there. And let me read you a line 103 00:08:08,000 --> 00:08:10,600 Speaker 1: that has to do with that connection with mice. Scientists 104 00:08:10,640 --> 00:08:14,720 Speaker 1: have long observed the benefits of exercise in mice test 105 00:08:14,800 --> 00:08:19,800 Speaker 1: subjects before, but discovering the same relationship between movement and 106 00:08:19,960 --> 00:08:26,680 Speaker 1: cognitive longevity in the human brain constitutes a major scientific milestone. 107 00:08:27,600 --> 00:08:30,120 Speaker 1: So this study is a little different, it's a lot different. 108 00:08:31,120 --> 00:08:35,200 Speaker 1: And what I love in that line this movement. Let's 109 00:08:35,240 --> 00:08:39,400 Speaker 1: say exercise. I can say going to the gym, and 110 00:08:39,440 --> 00:08:42,000 Speaker 1: you can and should do that if that's what you enjoy. 111 00:08:43,679 --> 00:08:48,120 Speaker 1: And I do all of the above home workouts, outdoor workouts, 112 00:08:48,160 --> 00:08:52,960 Speaker 1: gym workouts. But we're talking movement because even if you 113 00:08:53,600 --> 00:08:55,440 Speaker 1: go to the gym five days a week for an 114 00:08:55,480 --> 00:08:57,480 Speaker 1: hour at a time and then said all day long, 115 00:08:57,800 --> 00:09:01,160 Speaker 1: that's hugely problematic. We need to move That's where I'll 116 00:09:01,240 --> 00:09:04,480 Speaker 1: end up with all of this. But this study different 117 00:09:05,280 --> 00:09:09,160 Speaker 1: because it is looking at the cognitive benefits that they 118 00:09:09,200 --> 00:09:13,600 Speaker 1: have seen in mice in the human brain. And read 119 00:09:13,640 --> 00:09:16,560 Speaker 1: you another line from the study pioneering, but decades old 120 00:09:16,559 --> 00:09:21,199 Speaker 1: studies have established the causal impact of physical activity on 121 00:09:21,760 --> 00:09:25,240 Speaker 1: So this is the big term for this study, synapto 122 00:09:25,600 --> 00:09:31,000 Speaker 1: genesis okay in animals and effect consistently replicated. So they've 123 00:09:31,040 --> 00:09:37,319 Speaker 1: looked at the synapses the brain, the brains of mice 124 00:09:37,760 --> 00:09:41,600 Speaker 1: and relationship to movement. And what's really kind of fun 125 00:09:42,040 --> 00:09:46,520 Speaker 1: is what they're looking at is voluntary physical activity. When 126 00:09:46,559 --> 00:09:48,920 Speaker 1: it comes to mice and their access to running wheels, 127 00:09:49,200 --> 00:09:53,120 Speaker 1: and they've looked at them in early, middle or older rodents, 128 00:09:54,040 --> 00:09:59,199 Speaker 1: and yes, and I quote demonstrates robust increases in Dendrick 129 00:09:59,320 --> 00:10:04,199 Speaker 1: tree complex, the synapto Peysson calcium signaling, and trophic factors, 130 00:10:04,800 --> 00:10:09,360 Speaker 1: brain derived neurotrophic factor B, D and F. They're all 131 00:10:09,440 --> 00:10:16,440 Speaker 1: just important aspects of our brains. And the increases are good. Okay, 132 00:10:16,480 --> 00:10:19,080 Speaker 1: that's all you need to know. And so what they're 133 00:10:19,120 --> 00:10:23,520 Speaker 1: looking at here is movement may also play a major 134 00:10:23,679 --> 00:10:29,280 Speaker 1: role in guarding our brains against dementia as we age. 135 00:10:29,880 --> 00:10:34,600 Speaker 1: And I know, yes, you've heard that, but this study 136 00:10:34,679 --> 00:10:37,280 Speaker 1: is saying, yeah, we've seen it, and we've replicated it 137 00:10:37,600 --> 00:10:40,160 Speaker 1: in mice and rodents for a long time, but now 138 00:10:40,559 --> 00:10:48,000 Speaker 1: we're starting to see the same results findings in humans. Now, 139 00:10:48,160 --> 00:10:52,520 Speaker 1: what's the specifics of this study. They were attempting to 140 00:10:52,559 --> 00:10:57,120 Speaker 1: determine the relationship between objectively measured free living physical activity 141 00:10:57,400 --> 00:11:01,240 Speaker 1: and synaptic markers in brain tissue of older adults. So 142 00:11:01,280 --> 00:11:05,400 Speaker 1: those synaptic markers, the proteins that I just outlined in 143 00:11:05,440 --> 00:11:08,120 Speaker 1: different other factors in the brain. They're now saying, Okay, 144 00:11:08,240 --> 00:11:11,520 Speaker 1: we've seen it a mice that move and move at 145 00:11:11,559 --> 00:11:19,000 Speaker 1: different levels. Is that connection the same in people? So 146 00:11:19,080 --> 00:11:22,000 Speaker 1: as the University of California, San Francisco that was looking 147 00:11:22,040 --> 00:11:25,079 Speaker 1: at this exercise brain connection and what they looked at 148 00:11:25,440 --> 00:11:27,280 Speaker 1: a little more bid, but you know, this is the 149 00:11:27,280 --> 00:11:31,079 Speaker 1: way it happens. The study in particular, they looked at 150 00:11:31,120 --> 00:11:35,080 Speaker 1: four hundred four people who donated their brains to scientific 151 00:11:35,120 --> 00:11:38,679 Speaker 1: research as part of the Memory and Aging Project at 152 00:11:38,760 --> 00:11:42,440 Speaker 1: Rush University in Chicago, and the brains they were looking 153 00:11:42,440 --> 00:11:44,720 Speaker 1: at belong to people who were between the ages of 154 00:11:44,840 --> 00:11:49,720 Speaker 1: seventy and eighty at the time they passed away. And 155 00:11:49,760 --> 00:11:55,320 Speaker 1: what they were looking at was this synaptic integrity. And 156 00:11:55,360 --> 00:11:56,960 Speaker 1: again most of you are going to I have no 157 00:11:57,080 --> 00:12:01,400 Speaker 1: idea what that means brain health, and the study author 158 00:12:01,480 --> 00:12:05,520 Speaker 1: Caitlin Cassoletto describes it this way, and I quote. A 159 00:12:05,559 --> 00:12:11,080 Speaker 1: healthy brain is one that transmits electrical signals effortlessly through 160 00:12:11,080 --> 00:12:14,880 Speaker 1: the synapses in our brains. You can think of synapses 161 00:12:14,960 --> 00:12:19,320 Speaker 1: as little doorways between neurons that let the signals squeeze through, 162 00:12:19,720 --> 00:12:23,880 Speaker 1: and proteins are essential for the maintenance of these little doorways. 163 00:12:24,280 --> 00:12:27,520 Speaker 1: There are many proteins present at the synapse that help 164 00:12:27,600 --> 00:12:31,920 Speaker 1: facilitate different aspects of the cell to cell communication. Those 165 00:12:31,960 --> 00:12:35,240 Speaker 1: proteins need to be imbalance with one another in order 166 00:12:35,280 --> 00:12:41,400 Speaker 1: for the synapse to function optimally. Interesting kind of get 167 00:12:41,400 --> 00:12:45,040 Speaker 1: it right. Proteins are important to the functioning of our brains, 168 00:12:45,800 --> 00:12:47,920 Speaker 1: especially as we age. And they can look at these 169 00:12:47,920 --> 00:12:51,120 Speaker 1: proteins and they have in mice and now they're looking 170 00:12:51,160 --> 00:12:55,720 Speaker 1: at them literally in the brains of over four hundred people. 171 00:12:56,440 --> 00:12:59,800 Speaker 1: And those four hundred people were tracked in that they 172 00:13:00,000 --> 00:13:06,320 Speaker 1: war activity trackers, and so they had data on how 173 00:13:06,440 --> 00:13:12,000 Speaker 1: much these people moved. Those four people. Okay, so they 174 00:13:12,080 --> 00:13:17,280 Speaker 1: knew to some degree their level of activity, and then 175 00:13:17,320 --> 00:13:21,080 Speaker 1: they took that activity level and they basically compared it 176 00:13:21,120 --> 00:13:26,200 Speaker 1: to this synaptic integrity and the proteins as well that 177 00:13:26,280 --> 00:13:31,080 Speaker 1: are related to that synaptic integrity. One final little you 178 00:13:31,120 --> 00:13:35,120 Speaker 1: know way to describe it. Exercise boost levels of a 179 00:13:35,200 --> 00:13:43,640 Speaker 1: protein known to strengthen communication between brain cells via the synapses. Okay, 180 00:13:43,720 --> 00:13:47,400 Speaker 1: proteins are important. These proteins are important. Looking at them 181 00:13:47,440 --> 00:13:50,640 Speaker 1: in relation to movement, what did they find? What do 182 00:13:50,679 --> 00:13:56,160 Speaker 1: you think they found? Those who exercise more tended to 183 00:13:56,200 --> 00:14:00,560 Speaker 1: have more of those pro protective proteins in their brains. 184 00:14:01,600 --> 00:14:07,040 Speaker 1: Quote again from Dr. Castoletto. These findings begin to support 185 00:14:07,040 --> 00:14:09,839 Speaker 1: the dynamic nature of the brain in response to our 186 00:14:09,880 --> 00:14:13,679 Speaker 1: activities and the capacity of the elderly brain to mount 187 00:14:13,760 --> 00:14:19,360 Speaker 1: healthy responses to activity. Again, even into the oldest ages, 188 00:14:20,280 --> 00:14:26,720 Speaker 1: we found fairly linear relationships, meaning the more physical activity, 189 00:14:26,960 --> 00:14:32,360 Speaker 1: the higher the synaptic protein levels in the brain tissue. Now, 190 00:14:33,560 --> 00:14:36,920 Speaker 1: how many times do we read that study headline about 191 00:14:36,920 --> 00:14:41,160 Speaker 1: too much exercise? And how many times am I going 192 00:14:41,200 --> 00:14:46,360 Speaker 1: to say, hardly something we need to worry about. And yes, 193 00:14:46,400 --> 00:14:53,000 Speaker 1: we study extremes to learn perfect you know, doses, but 194 00:14:56,320 --> 00:14:58,720 Speaker 1: of people I would argue in my experience, don't have 195 00:14:58,720 --> 00:15:01,800 Speaker 1: to worry about too much. And the body is really smart, 196 00:15:01,800 --> 00:15:04,600 Speaker 1: it will tell you, it will stop you pretty quickly. 197 00:15:07,120 --> 00:15:11,640 Speaker 1: Injury overtraining topics I have covered and will continue to cover. 198 00:15:13,240 --> 00:15:18,160 Speaker 1: But more is better, more movement is better, more ridiculously 199 00:15:18,560 --> 00:15:23,440 Speaker 1: hard crazy workouts, No, there's no pride in doing those 200 00:15:23,480 --> 00:15:27,040 Speaker 1: too much. As I say, I want to be injury 201 00:15:27,080 --> 00:15:30,680 Speaker 1: free and I want to be moving for the rest 202 00:15:30,760 --> 00:15:33,360 Speaker 1: of my life, doing what I want to do when 203 00:15:33,400 --> 00:15:39,960 Speaker 1: I want to do it pain free. Final quote from 204 00:15:40,440 --> 00:15:45,080 Speaker 1: Dr Castoletto. And I hope I'm pronouncing that correctly. Maintaining 205 00:15:45,120 --> 00:15:49,680 Speaker 1: the integrity of these connections between neurons maybe vital to 206 00:15:49,920 --> 00:15:53,680 Speaker 1: fending off dementia, since the synapse is really the site 207 00:15:54,200 --> 00:16:00,520 Speaker 1: where cognition happens. Physical activity, a readily available old tool 208 00:16:01,400 --> 00:16:05,400 Speaker 1: may help boost this synaptic functioning. And the term may 209 00:16:05,520 --> 00:16:10,840 Speaker 1: is there. Remember how many times I bring up it depends. 210 00:16:11,680 --> 00:16:16,160 Speaker 1: And the great guests that I bring an interview say, 211 00:16:16,320 --> 00:16:18,960 Speaker 1: every single one of them in response to certain questions, 212 00:16:19,000 --> 00:16:25,680 Speaker 1: it depends. Yeah, guess what. There's limitations to almost all studies. 213 00:16:25,720 --> 00:16:29,040 Speaker 1: What's the limitation to this one? Physical activity and these 214 00:16:29,080 --> 00:16:34,200 Speaker 1: relationships proteins, synapse relationships, they're highly dynamic, and they're bidirectional 215 00:16:34,480 --> 00:16:36,680 Speaker 1: in nature. What does that mean? And this is an 216 00:16:36,720 --> 00:16:41,800 Speaker 1: observational study as well? The causality question is their right. 217 00:16:42,200 --> 00:16:44,680 Speaker 1: It's an observational study. We're looking at their brains. We 218 00:16:44,720 --> 00:16:48,800 Speaker 1: don't know what caused what that's the bi directional nature. 219 00:16:49,200 --> 00:16:54,040 Speaker 1: Did the exercise make people's brains healthier or do healthy 220 00:16:54,040 --> 00:16:59,120 Speaker 1: brains allow people to exercise more. My response to that is, 221 00:16:59,800 --> 00:17:02,760 Speaker 1: we don't know. We're not sure. But it's another study 222 00:17:02,800 --> 00:17:07,399 Speaker 1: that says we probably should move more. I'm gonna oversimplify it, 223 00:17:07,440 --> 00:17:12,600 Speaker 1: but both are good things and We have all of 224 00:17:12,640 --> 00:17:15,119 Speaker 1: the other studies and I will continue to bring them 225 00:17:15,160 --> 00:17:19,280 Speaker 1: to you about the benefits of exercise in relation to 226 00:17:19,320 --> 00:17:24,000 Speaker 1: our bodies and our brains. This is yet another So yes, 227 00:17:25,800 --> 00:17:31,679 Speaker 1: same issues regarding causality in this study, this observational study, 228 00:17:32,160 --> 00:17:37,840 Speaker 1: the dynamic nature and bidirectional nature of the findings. But 229 00:17:37,960 --> 00:17:42,919 Speaker 1: what's the downside, what's the downside? Healthier brain allows you 230 00:17:43,000 --> 00:17:46,680 Speaker 1: to move more? Or moving more gives you a healthier brain. 231 00:17:47,359 --> 00:17:50,080 Speaker 1: Finished talking about that, after this final break, we'll be 232 00:17:50,160 --> 00:18:03,320 Speaker 1: right back. And we are back, and I say one 233 00:18:03,800 --> 00:18:06,679 Speaker 1: more time, how much I love reading these studies and 234 00:18:06,680 --> 00:18:12,080 Speaker 1: bringing them to you, and just more and more positive findings, 235 00:18:12,520 --> 00:18:18,240 Speaker 1: information on moving more, on the value of what you're doing, 236 00:18:19,520 --> 00:18:22,760 Speaker 1: that no exercises too little. They're not talking about some 237 00:18:22,880 --> 00:18:26,719 Speaker 1: crazy workout here, not talking about how many times they 238 00:18:26,720 --> 00:18:31,480 Speaker 1: go to the gym. They're talking about looking at the 239 00:18:31,560 --> 00:18:35,919 Speaker 1: movement activity, how much these people moved wearing a wrist 240 00:18:36,040 --> 00:18:42,320 Speaker 1: based accelerometer tracking steps and movement. And that's another limitation, right, 241 00:18:43,280 --> 00:18:45,040 Speaker 1: you know, when you didn't want to bring all the 242 00:18:45,080 --> 00:18:48,720 Speaker 1: limitations to you, the important ones that you know, But 243 00:18:49,880 --> 00:18:55,560 Speaker 1: how vigorous was the exercise? All of those specific factors. 244 00:18:57,000 --> 00:19:01,600 Speaker 1: They're not really in play here. I would argue it 245 00:19:01,640 --> 00:19:07,760 Speaker 1: doesn't matter, It doesn't really matter. And so this is 246 00:19:07,840 --> 00:19:12,360 Speaker 1: yet another show and another study that talks about movement. 247 00:19:13,200 --> 00:19:16,959 Speaker 1: And let me take it one step further. This is 248 00:19:17,040 --> 00:19:21,840 Speaker 1: why we want to be healthy, why you want to 249 00:19:22,000 --> 00:19:25,560 Speaker 1: strength train and do all of the components of fitness. 250 00:19:25,640 --> 00:19:29,480 Speaker 1: Yes there are five listed, I say six, throwing, in balance, 251 00:19:30,400 --> 00:19:32,960 Speaker 1: but we want to be injury free. We want to 252 00:19:33,040 --> 00:19:35,920 Speaker 1: be pain free so that we can move as much 253 00:19:35,960 --> 00:19:40,280 Speaker 1: as possible, so that we can do as much as 254 00:19:40,320 --> 00:19:43,240 Speaker 1: we want to do. And what we're learning from these 255 00:19:43,280 --> 00:19:48,040 Speaker 1: studies more and more is that it benefits our bodies 256 00:19:48,080 --> 00:19:52,040 Speaker 1: and our brains. And so this is about quality of life. 257 00:19:52,760 --> 00:19:56,520 Speaker 1: And when you see those posts and those articles that 258 00:19:56,640 --> 00:20:02,200 Speaker 1: say cardio doesn't matter, you know it's it's just how 259 00:20:02,200 --> 00:20:05,680 Speaker 1: you look, like how skinny that person is. This is 260 00:20:05,720 --> 00:20:10,800 Speaker 1: where I say a weight loss pill would be the 261 00:20:10,800 --> 00:20:13,960 Speaker 1: worst thing that possibly happened to us. One that actually worked. 262 00:20:14,000 --> 00:20:16,560 Speaker 1: I don't think it will ever and not in my 263 00:20:16,680 --> 00:20:21,080 Speaker 1: lifetime come out without major side effects. And one of 264 00:20:21,119 --> 00:20:24,600 Speaker 1: the side effects would be this, people wouldn't move as 265 00:20:24,680 --> 00:20:28,919 Speaker 1: much and their brains would suffer. And what this study 266 00:20:28,920 --> 00:20:33,760 Speaker 1: went into in greater detail, was again the Alzheimer's type 267 00:20:33,920 --> 00:20:39,000 Speaker 1: issues that people have that movement protects against. So it's 268 00:20:39,040 --> 00:20:41,639 Speaker 1: not just about being skinny, or it's not just about 269 00:20:41,640 --> 00:20:45,600 Speaker 1: having big muscles and you know that perfect looking body. 270 00:20:45,840 --> 00:20:51,160 Speaker 1: It's about overall health and that's moving and that's not deprivation. 271 00:20:51,680 --> 00:20:53,639 Speaker 1: When it comes to eating, it's what we feed our 272 00:20:53,720 --> 00:20:58,800 Speaker 1: bodies through whole foods and exercise. And let me throw 273 00:20:58,840 --> 00:21:02,200 Speaker 1: in there, really good things into our our minds, consuming 274 00:21:02,320 --> 00:21:08,960 Speaker 1: good content. It all matters. It all matters, and so 275 00:21:09,040 --> 00:21:14,320 Speaker 1: there you go, simplified it down. Oftentimes I feel oversimplified, 276 00:21:14,359 --> 00:21:16,199 Speaker 1: but that's that's what you need to know. You just 277 00:21:16,240 --> 00:21:19,520 Speaker 1: need to keep hearing how important it is to move 278 00:21:20,720 --> 00:21:23,520 Speaker 1: and how you can be skinny, unfit. We want to 279 00:21:23,560 --> 00:21:25,880 Speaker 1: be a healthy weight, and all of these things will 280 00:21:25,960 --> 00:21:30,960 Speaker 1: happen when you take the correct approach, the excessive moderation approach, 281 00:21:31,160 --> 00:21:36,600 Speaker 1: the scientific approach, and when you realize the dozens and 282 00:21:36,840 --> 00:21:40,720 Speaker 1: dozens and dozens of benefits of doing all of these things, 283 00:21:41,600 --> 00:21:46,240 Speaker 1: moving more, eating better, and controlling your thoughts to the positive. 284 00:21:46,560 --> 00:21:52,639 Speaker 1: Enough done, I'm getting better. Shorter Yet another study on 285 00:21:52,920 --> 00:21:55,080 Speaker 1: exercise and the brain. Again, if you want to go 286 00:21:55,160 --> 00:21:58,520 Speaker 1: and read the study itself. Alzheimer's and Dementia. The Journal 287 00:21:58,600 --> 00:22:03,000 Speaker 1: of the Alzheimer's Associate Ation late life physical activity relates 288 00:22:03,119 --> 00:22:09,840 Speaker 1: to brain tissue synaptic integrity markers in older adults. All right, 289 00:22:10,080 --> 00:22:12,880 Speaker 1: we want to move. We want to move as much 290 00:22:12,880 --> 00:22:17,600 Speaker 1: as possible. Let me give you one final, just positive 291 00:22:17,640 --> 00:22:21,440 Speaker 1: takeaway line. I skipped over, but throw it in there 292 00:22:21,440 --> 00:22:24,760 Speaker 1: to end this exercise. Training is associated with gray matter 293 00:22:24,840 --> 00:22:28,840 Speaker 1: growth in humans, and the synapse is a structural component 294 00:22:28,880 --> 00:22:35,000 Speaker 1: of gray matter, supporting further study of these relationships. When 295 00:22:35,040 --> 00:22:37,800 Speaker 1: you get off that treadmill, when you get off that elliptical, 296 00:22:37,840 --> 00:22:40,880 Speaker 1: when you come in from your walk or your swim, 297 00:22:41,000 --> 00:22:44,480 Speaker 1: we're doing your strength training, whatever it is. I know 298 00:22:44,600 --> 00:22:47,359 Speaker 1: that you just did something that is going to make 299 00:22:47,400 --> 00:22:50,840 Speaker 1: your life better. And that's awesome. All right. If you 300 00:22:50,840 --> 00:22:53,080 Speaker 1: want to reach out, Tom h Fit is Instagram and Twitter. 301 00:22:53,200 --> 00:22:56,000 Speaker 1: Tom h Fit love to hear from you, Love to 302 00:22:56,040 --> 00:22:58,719 Speaker 1: see your posts, and I will answer all questions on 303 00:22:58,840 --> 00:23:01,840 Speaker 1: listener mail Bag episode. So don't hesitate to reach out. 304 00:23:02,160 --> 00:23:03,679 Speaker 1: I love to hear from you. You can also go 305 00:23:03,760 --> 00:23:06,760 Speaker 1: to Fitness Disrupted dot com. Email me through the site. 306 00:23:07,280 --> 00:23:09,680 Speaker 1: My most recent book is The micro workout plan. I've 307 00:23:09,720 --> 00:23:12,199 Speaker 1: got a bunch of questions from that, from those of 308 00:23:12,200 --> 00:23:14,440 Speaker 1: you who are listening to the podcast, and then grab 309 00:23:14,480 --> 00:23:17,240 Speaker 1: the book. I will answer all those questions as well. 310 00:23:17,920 --> 00:23:20,399 Speaker 1: They're all connected and what you'll see is again, I 311 00:23:20,440 --> 00:23:23,000 Speaker 1: walk to walk and talk to talk. I've been doing 312 00:23:23,000 --> 00:23:26,720 Speaker 1: this for over three decades, and my philosophy and my 313 00:23:26,760 --> 00:23:30,359 Speaker 1: approach has not changed at all. It's the basics, people, 314 00:23:30,600 --> 00:23:34,840 Speaker 1: it's science. At fifty two, I feel awesome. I've done 315 00:23:34,840 --> 00:23:37,480 Speaker 1: a lot when it comes to competitions, but I'm injury 316 00:23:37,520 --> 00:23:40,800 Speaker 1: free and that's what's most important. And I want you 317 00:23:41,119 --> 00:23:43,000 Speaker 1: to have your best life as well, because that's what 318 00:23:43,080 --> 00:23:46,040 Speaker 1: this shows about, helping you look better, feel better, and 319 00:23:46,080 --> 00:23:50,119 Speaker 1: live longer because we control, as I said earlier, three things, 320 00:23:50,200 --> 00:23:53,800 Speaker 1: and I constantly remind you of this, how much we 321 00:23:53,880 --> 00:23:57,200 Speaker 1: move what we put into our mouths and our attitudes, 322 00:23:58,760 --> 00:24:03,359 Speaker 1: and that's awesome. I am Tom Holland this is Fitness Disrupted, 323 00:24:04,200 --> 00:24:10,760 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 324 00:24:10,960 --> 00:24:14,480 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 325 00:24:14,520 --> 00:24:17,800 Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you 326 00:24:17,920 --> 00:24:19,320 Speaker 1: listen to your favorite shows.