1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,360 --> 00:00:15,320 Speaker 1: I am Tom Holland and this is Fitness Disrupted listener 3 00:00:15,440 --> 00:00:20,320 Speaker 1: Mailbag number four. So this is my fourth show where 4 00:00:20,400 --> 00:00:25,160 Speaker 1: I answer questions that you have given me through Twitter, 5 00:00:25,520 --> 00:00:30,680 Speaker 1: through website, Fitness disrupted dot com, through Instagram, so many ways. 6 00:00:30,720 --> 00:00:33,320 Speaker 1: By the way, I didn't realize all the different ways 7 00:00:33,320 --> 00:00:36,480 Speaker 1: people could message you a while back. Like the first 8 00:00:36,479 --> 00:00:39,640 Speaker 1: time I realized that Instagram had messages, it was it 9 00:00:39,760 --> 00:00:42,559 Speaker 1: was pretty full. So so many ways you all have 10 00:00:42,640 --> 00:00:45,080 Speaker 1: reached out with questions and thank you for them. And 11 00:00:45,120 --> 00:00:47,760 Speaker 1: so here's another show where I answered them. I think, 12 00:00:47,880 --> 00:00:51,840 Speaker 1: let's see seven great questions I'm going to answer. And 13 00:00:52,120 --> 00:00:55,279 Speaker 1: I also want to say, by the way, this is 14 00:00:55,920 --> 00:01:00,880 Speaker 1: my one hundred and fifty Fitness disrupt did show. So 15 00:01:01,560 --> 00:01:04,200 Speaker 1: thank you so much to I Heart Radio for giving 16 00:01:04,200 --> 00:01:07,000 Speaker 1: me the opportunity. This is actually my third kind of 17 00:01:07,040 --> 00:01:10,080 Speaker 1: foray into this medium. I did to radio shows in 18 00:01:10,120 --> 00:01:14,440 Speaker 1: the past, more traditional radio, and now it's about podcasts. 19 00:01:14,440 --> 00:01:17,480 Speaker 1: So I love this medium yet another way for me 20 00:01:17,560 --> 00:01:20,240 Speaker 1: to reach out connect and you know, the books, in 21 00:01:20,280 --> 00:01:21,840 Speaker 1: the videos and all that kind of stuff over the 22 00:01:21,880 --> 00:01:25,440 Speaker 1: years have been amazing, but this is yet another unique way. 23 00:01:25,480 --> 00:01:29,640 Speaker 1: So I love the opportunity and ability to do this, 24 00:01:29,720 --> 00:01:33,000 Speaker 1: So thank you to all you have who have listened. Uh, 25 00:01:33,040 --> 00:01:34,560 Speaker 1: and I hope to be doing it for a long 26 00:01:34,600 --> 00:01:38,399 Speaker 1: time to come. Yeah, and so just great questions. And 27 00:01:38,520 --> 00:01:42,000 Speaker 1: you know, I say so frequently. There are no dumb 28 00:01:42,080 --> 00:01:46,520 Speaker 1: questions when it comes to fitness, when it comes to nutrition, 29 00:01:47,160 --> 00:01:52,200 Speaker 1: because there is so much misinformation and the ability for 30 00:01:52,400 --> 00:01:55,640 Speaker 1: all of that misinformation to get spread really quickly and 31 00:01:55,680 --> 00:01:58,200 Speaker 1: really far is a huge part of the problem. And 32 00:01:58,240 --> 00:02:00,880 Speaker 1: that's unique. You know, when I first started in the industry, 33 00:02:01,200 --> 00:02:03,880 Speaker 1: you didn't have the social media and ability to a 34 00:02:04,040 --> 00:02:07,960 Speaker 1: be a expert, regardless of your credentials, just because you 35 00:02:08,000 --> 00:02:10,800 Speaker 1: had a huge following, and then the ability to to 36 00:02:10,919 --> 00:02:12,800 Speaker 1: really you know, reach a lot of people and not 37 00:02:12,880 --> 00:02:16,079 Speaker 1: always with the right message. So, uh, it's you. We're 38 00:02:16,160 --> 00:02:18,000 Speaker 1: we're in unique times and it's a double edged sword. 39 00:02:18,120 --> 00:02:20,400 Speaker 1: It's the greatest thing ever, and it's a challenging thing 40 00:02:20,440 --> 00:02:23,399 Speaker 1: as well, because you've got to be careful what you 41 00:02:23,880 --> 00:02:27,840 Speaker 1: listen to and what information you take in. And that's 42 00:02:27,840 --> 00:02:29,560 Speaker 1: what this show is about, and that's what my entire 43 00:02:29,600 --> 00:02:32,560 Speaker 1: career is about. So we're gonna get right to it. 44 00:02:32,680 --> 00:02:36,000 Speaker 1: Let's take a quick break, and when we come back 45 00:02:36,480 --> 00:02:39,880 Speaker 1: Listener Mailbag number four. And by the way, I answer 46 00:02:39,960 --> 00:02:42,800 Speaker 1: them all. So if you reach out and you ask 47 00:02:42,960 --> 00:02:45,079 Speaker 1: a question, you're gonna hear it, all right, So when 48 00:02:45,080 --> 00:02:48,640 Speaker 1: we come back your most recent questions answered, we'll be 49 00:02:48,720 --> 00:03:02,160 Speaker 1: right back. This is Fitness Disrupted. I am Tom Holland 50 00:03:02,280 --> 00:03:06,560 Speaker 1: and this is Listener mail Bag number four, the fourth 51 00:03:06,600 --> 00:03:09,720 Speaker 1: show where I answer questions that you have posed to 52 00:03:09,800 --> 00:03:13,560 Speaker 1: me through the website, social media, whatever way you've reached out. 53 00:03:13,600 --> 00:03:17,080 Speaker 1: So let's get right to it. Phenomenal question to start 54 00:03:17,160 --> 00:03:19,120 Speaker 1: us off. I'm gonna read it verbatim. I have a 55 00:03:19,200 --> 00:03:21,800 Speaker 1: question I don't think I've heard on the podcast yet. 56 00:03:22,000 --> 00:03:24,560 Speaker 1: Is it okay to have a net zero or net 57 00:03:24,919 --> 00:03:29,560 Speaker 1: or negative calorie day. I regularly run half marathons and 58 00:03:29,680 --> 00:03:32,760 Speaker 1: my distance is increasing. I refuel, but I'm just not 59 00:03:32,840 --> 00:03:37,280 Speaker 1: that hungry afterwards. Is it detrimental? So, as they say 60 00:03:37,280 --> 00:03:40,160 Speaker 1: on TV, a lot to unpack here, I'll try to 61 00:03:40,160 --> 00:03:42,360 Speaker 1: find annoying, so I won't say it. But there's a 62 00:03:42,360 --> 00:03:44,560 Speaker 1: little bit going on here. So first of all, people 63 00:03:45,000 --> 00:03:47,640 Speaker 1: I'm sure are still confused, what is the net zero 64 00:03:47,800 --> 00:03:51,920 Speaker 1: or negative calorie day? So I did the show on 65 00:03:52,360 --> 00:03:55,480 Speaker 1: your metabolic Great Thermic Effective Food, all that kind of 66 00:03:55,480 --> 00:03:58,640 Speaker 1: stuff went a little bit deeper into the kind of 67 00:03:58,640 --> 00:04:01,920 Speaker 1: your metabolism and what that's all about. But basically, what 68 00:04:02,040 --> 00:04:05,880 Speaker 1: the question here is, if you consume, let me just 69 00:04:05,920 --> 00:04:10,240 Speaker 1: give your round numbers, two thousand calories a day, and 70 00:04:10,360 --> 00:04:16,120 Speaker 1: you burn twenty three hundred through your metabolism and through exercise, 71 00:04:16,160 --> 00:04:18,600 Speaker 1: combination of all of those things, then you would be 72 00:04:18,680 --> 00:04:22,000 Speaker 1: in a negative calorie day, right, three hundred calories over 73 00:04:22,760 --> 00:04:25,800 Speaker 1: and that zero would be your even right, Your caloric 74 00:04:25,960 --> 00:04:30,320 Speaker 1: intake is equal to your output, and so you're not 75 00:04:30,360 --> 00:04:33,320 Speaker 1: gaining weight, you're not losing weight. Most people are in 76 00:04:33,360 --> 00:04:37,080 Speaker 1: a positive state where there are always a couple of 77 00:04:37,160 --> 00:04:41,440 Speaker 1: hundred calories over or or somewhere around there. And that's 78 00:04:41,440 --> 00:04:44,480 Speaker 1: how you gain weight slowly over time. And that's why 79 00:04:44,920 --> 00:04:48,360 Speaker 1: you'll read these kind of depressing but great simple math 80 00:04:48,480 --> 00:04:50,920 Speaker 1: articles about if you gain you know, if you take 81 00:04:50,960 --> 00:04:54,919 Speaker 1: in rather one hundred extra calories a day over time, 82 00:04:55,000 --> 00:04:58,120 Speaker 1: you know what that equates to. And this is where 83 00:04:58,200 --> 00:05:01,719 Speaker 1: comes down to simple math. I am constantly reminding you 84 00:05:01,800 --> 00:05:05,880 Speaker 1: of that, and there are so many bad articles and 85 00:05:06,320 --> 00:05:09,200 Speaker 1: shows that try to make it more complicated than it is. 86 00:05:09,240 --> 00:05:13,680 Speaker 1: When it comes to pure weight loss, it's energy. Energy 87 00:05:13,760 --> 00:05:18,320 Speaker 1: is neither created nor destroyed. It merely changes forms. Okay, 88 00:05:18,360 --> 00:05:23,320 Speaker 1: so yes, there are healthier calories. But when it comes 89 00:05:23,360 --> 00:05:27,599 Speaker 1: to losing weight, this question gets right to it negative 90 00:05:27,640 --> 00:05:32,080 Speaker 1: calories or or net zero calories. So what she is 91 00:05:32,120 --> 00:05:35,520 Speaker 1: saying or asking is that so she's expending a lot 92 00:05:35,560 --> 00:05:37,839 Speaker 1: of energy. And I did a show which she is 93 00:05:37,880 --> 00:05:41,880 Speaker 1: referencing on refueling and how important it is to refuel 94 00:05:41,920 --> 00:05:46,040 Speaker 1: after your workouts, especially if you are doing multiple workouts. 95 00:05:46,080 --> 00:05:48,640 Speaker 1: And the short answer is, let me just get the right. 96 00:05:49,080 --> 00:05:53,080 Speaker 1: Is it detrimental, No, it's not detrimental. So in other words, 97 00:05:53,120 --> 00:05:57,160 Speaker 1: of course you can be net negative calorie or net 98 00:05:57,279 --> 00:06:00,520 Speaker 1: zero that's how you're losing weight. But what I would 99 00:06:01,040 --> 00:06:06,120 Speaker 1: qualify that by saying is you can take in you 100 00:06:06,160 --> 00:06:11,000 Speaker 1: can refuel after a workout without making it the exact 101 00:06:11,000 --> 00:06:13,120 Speaker 1: amount you burned. Right, So, if this person is training 102 00:06:13,120 --> 00:06:15,960 Speaker 1: for a half marathon and she runs eight miles, the 103 00:06:16,000 --> 00:06:19,520 Speaker 1: math is it's about a hundred miles or a hundred 104 00:06:19,560 --> 00:06:24,040 Speaker 1: calories per mile roughly the colwork expenditure. Right, So if 105 00:06:24,040 --> 00:06:28,080 Speaker 1: you run eight miles eight hundred calories, So refueling after 106 00:06:28,440 --> 00:06:33,200 Speaker 1: with four hundred calories is a great idea, right, So 107 00:06:33,560 --> 00:06:37,160 Speaker 1: she would still be four hundred calories up right, She's 108 00:06:37,160 --> 00:06:39,599 Speaker 1: still got four hundred calories in the bank. Now, you 109 00:06:39,600 --> 00:06:42,280 Speaker 1: get a little trickier when you take in metabolism and 110 00:06:42,360 --> 00:06:47,359 Speaker 1: everything like that. So if this person was always a 111 00:06:47,480 --> 00:06:50,240 Speaker 1: hundred calories burned a hundred calories more per day, then 112 00:06:50,520 --> 00:06:53,640 Speaker 1: she took in totally fine, would be losing a tiny 113 00:06:53,680 --> 00:06:56,680 Speaker 1: bit of weight over a long period of time. So 114 00:06:56,720 --> 00:07:00,320 Speaker 1: the answer is absolutely not. It's not detrimental. Now, you 115 00:07:00,320 --> 00:07:03,159 Speaker 1: want to be careful that you don't lose too much weight, 116 00:07:03,560 --> 00:07:06,640 Speaker 1: and this is why weight is not the be all 117 00:07:06,760 --> 00:07:09,520 Speaker 1: end all. We want to be healthy, right. So one 118 00:07:09,560 --> 00:07:15,160 Speaker 1: other final point with refueling is that refueling could be 119 00:07:15,200 --> 00:07:17,360 Speaker 1: one of your meals. Right, So even though we call 120 00:07:17,400 --> 00:07:19,680 Speaker 1: it refueling, you are going to eat anyway, right, So 121 00:07:19,720 --> 00:07:23,480 Speaker 1: it's a timing issue. But the short answer to this 122 00:07:23,600 --> 00:07:28,160 Speaker 1: question is no, it's not detrimental. It's not deternal. You 123 00:07:28,200 --> 00:07:30,400 Speaker 1: want to be healthy. You want to make sure that 124 00:07:30,480 --> 00:07:35,720 Speaker 1: you have the energy for your next workouts. So if 125 00:07:35,720 --> 00:07:38,640 Speaker 1: you run six miles, you burned six hundred calories roughly, 126 00:07:39,080 --> 00:07:41,200 Speaker 1: and if you took in two hundred fifty calorie. You know, 127 00:07:41,240 --> 00:07:43,679 Speaker 1: that could be a bar, that could be a piece 128 00:07:43,680 --> 00:07:47,240 Speaker 1: of fruit with a little protein. It does come down 129 00:07:47,320 --> 00:07:50,880 Speaker 1: to math. And this is what I love about exercise 130 00:07:50,960 --> 00:07:54,120 Speaker 1: and and when you really study it, it's it's not 131 00:07:54,320 --> 00:07:57,400 Speaker 1: as complicated as so many people want to make it 132 00:07:57,440 --> 00:08:01,040 Speaker 1: seem because it makes them sound smarter, it makes them 133 00:08:01,080 --> 00:08:04,440 Speaker 1: sound and it sells books, but it doesn't get you 134 00:08:04,480 --> 00:08:09,800 Speaker 1: the results you want. And I recently shared on Facebook 135 00:08:10,200 --> 00:08:13,800 Speaker 1: was going around a shake from a certain fast food 136 00:08:13,800 --> 00:08:18,640 Speaker 1: place that is twenty six hundred calories. So using the math, 137 00:08:18,680 --> 00:08:21,559 Speaker 1: here's how it gets somewhat depressing. But it's just simple 138 00:08:21,640 --> 00:08:24,880 Speaker 1: math to burn off that one shake. And I know 139 00:08:25,800 --> 00:08:31,960 Speaker 1: calories that's a marathon, people, that's a marathon. But yes, 140 00:08:32,000 --> 00:08:35,120 Speaker 1: of course you can have a net corps deficit per day. 141 00:08:35,400 --> 00:08:36,840 Speaker 1: I just want to make sure you feel good and 142 00:08:36,880 --> 00:08:40,720 Speaker 1: you're fueling your workouts. And again, I wouldn't be a 143 00:08:40,800 --> 00:08:45,720 Speaker 1: thousand calories under every day, especially if you're relatively fit, 144 00:08:46,240 --> 00:08:48,439 Speaker 1: then you're gonna be overtrained. Then you're not going to 145 00:08:48,559 --> 00:08:51,559 Speaker 1: be fueled up enough. And listen, there are a lot 146 00:08:51,559 --> 00:08:57,079 Speaker 1: of fitness people who need to um maybe diplomatic here, 147 00:08:57,120 --> 00:09:00,079 Speaker 1: you know, make sure that they're getting in enough. There 148 00:08:59,840 --> 00:09:02,960 Speaker 1: are eating issues, to be totally honest, is you know, uh, 149 00:09:03,160 --> 00:09:05,880 Speaker 1: not a secret with many in the fitness industry. So 150 00:09:06,160 --> 00:09:07,840 Speaker 1: you want to fuel your body, you want to eat 151 00:09:07,880 --> 00:09:10,200 Speaker 1: healthy foods and to make sure you feel good. But 152 00:09:11,240 --> 00:09:14,840 Speaker 1: to make that short answer longer one final time, no, 153 00:09:15,080 --> 00:09:17,320 Speaker 1: you can, absolutely and this person even said they were 154 00:09:17,360 --> 00:09:20,440 Speaker 1: fuel but they're not that hungry afterwards. So absolutely perfect. 155 00:09:20,480 --> 00:09:22,920 Speaker 1: You're doing it perfectly. There you go. Short answer got 156 00:09:22,920 --> 00:09:24,319 Speaker 1: a little longer. And by the way, for those of 157 00:09:24,360 --> 00:09:27,560 Speaker 1: you listening to your first listener mailbag show, my answers 158 00:09:27,559 --> 00:09:30,839 Speaker 1: are generally shorter. And the way I described this show 159 00:09:30,960 --> 00:09:33,760 Speaker 1: is it's as if I were at a cocktail party 160 00:09:33,840 --> 00:09:35,960 Speaker 1: or something and people were asking me questions as they 161 00:09:36,000 --> 00:09:38,240 Speaker 1: normally do. I'm not gonna get deep into the science 162 00:09:38,640 --> 00:09:40,200 Speaker 1: on a show like this, gonna give you the quick 163 00:09:40,200 --> 00:09:43,319 Speaker 1: answer you know you want my you know, sixty second 164 00:09:44,000 --> 00:09:46,640 Speaker 1: or four minute answer. Uh, that's what this show is about. 165 00:09:46,840 --> 00:09:49,160 Speaker 1: All right, number two, And thank you for that great question, 166 00:09:49,320 --> 00:09:50,960 Speaker 1: and keep doing what you're doing. You're doing a great job, 167 00:09:51,080 --> 00:09:53,320 Speaker 1: Number two. I've been doing your ten minute arm workout 168 00:09:53,360 --> 00:09:56,079 Speaker 1: this week. Monday, Wednesday, Friday. I love how short it is, 169 00:09:56,440 --> 00:09:59,040 Speaker 1: makes it easier to make myself do it. I'm using 170 00:09:59,040 --> 00:10:01,640 Speaker 1: the five pound dumbell I already have. The shoulders and 171 00:10:01,640 --> 00:10:04,320 Speaker 1: biceps are work but there's no question I can do it. 172 00:10:04,640 --> 00:10:07,480 Speaker 1: The triceps, as expected, are harder. I can get all 173 00:10:07,480 --> 00:10:10,319 Speaker 1: the reps in, but just barely. The question is am 174 00:10:10,360 --> 00:10:13,720 Speaker 1: I supposed to hurt after a workout? So we're gonna 175 00:10:13,720 --> 00:10:15,880 Speaker 1: remember that question because there's a couple in this. Uh, 176 00:10:16,000 --> 00:10:18,160 Speaker 1: there are a couple of questions within this question. I 177 00:10:18,240 --> 00:10:20,439 Speaker 1: usually do, but not after This makes me wonder if 178 00:10:20,480 --> 00:10:23,040 Speaker 1: I should be switching to a higher weight, even if 179 00:10:23,080 --> 00:10:25,080 Speaker 1: it means I won't get all the tricep reps in. 180 00:10:25,360 --> 00:10:27,319 Speaker 1: It takes a bit more than the whole ten minutes 181 00:10:27,360 --> 00:10:29,920 Speaker 1: to complete, so I feel like I'm moving slowly enough. 182 00:10:30,120 --> 00:10:33,080 Speaker 1: All right, So I gave a ten minute workout for 183 00:10:33,160 --> 00:10:37,840 Speaker 1: your arms where you kept the same weight, and that's challenging. 184 00:10:37,880 --> 00:10:42,160 Speaker 1: You have to find the right weight. That is challenging 185 00:10:42,800 --> 00:10:49,400 Speaker 1: for shoulders, biceps, and triceps. Now, certain people they need 186 00:10:49,440 --> 00:10:53,839 Speaker 1: more variation. They need to go heavier for certain body parts, 187 00:10:53,880 --> 00:10:56,560 Speaker 1: but not always right. You can It's been my experience 188 00:10:56,559 --> 00:10:59,520 Speaker 1: and I do it myself. I do it myself where 189 00:10:59,520 --> 00:11:02,120 Speaker 1: I find one weight that is challenging and I slowed 190 00:11:02,120 --> 00:11:04,560 Speaker 1: the reps down as she talked about. But I don't 191 00:11:04,600 --> 00:11:07,199 Speaker 1: have to switch the weights. So I do a shoulder 192 00:11:07,200 --> 00:11:09,439 Speaker 1: press I can do. Let me look back, what was 193 00:11:09,520 --> 00:11:13,920 Speaker 1: this one? It was shoulder biceps, triceps, And it's quick 194 00:11:14,080 --> 00:11:17,440 Speaker 1: and it's efficient, and it's effective. I should say so 195 00:11:17,559 --> 00:11:21,480 Speaker 1: bicep curls, shoulder presses, tricep kickbacks. Of course you can, 196 00:11:22,000 --> 00:11:24,160 Speaker 1: you know, vary the weights around, and you should. But 197 00:11:24,240 --> 00:11:26,440 Speaker 1: this is yet another tool in your arsenal. And for 198 00:11:26,480 --> 00:11:28,920 Speaker 1: people who you know want to get a great workout 199 00:11:28,960 --> 00:11:31,160 Speaker 1: in a short amount of time once in variation, this 200 00:11:31,240 --> 00:11:34,199 Speaker 1: is one of those workouts to add to your repertoire. 201 00:11:34,760 --> 00:11:37,840 Speaker 1: So her question was, first of all, is she supposed 202 00:11:37,840 --> 00:11:41,080 Speaker 1: to hurt after workout? No, you're not always gonna hurt. 203 00:11:41,720 --> 00:11:45,960 Speaker 1: You're not always gonna hurt, and bad trainers will say 204 00:11:46,000 --> 00:11:48,280 Speaker 1: the opposite. You know, they will push you hard every 205 00:11:48,320 --> 00:11:51,640 Speaker 1: single time, and you know you are breaking your muscle 206 00:11:51,640 --> 00:11:55,720 Speaker 1: tissue down during a workout, and you know the heavier 207 00:11:55,840 --> 00:11:59,199 Speaker 1: you go, you increase your chance of injury. So there 208 00:11:59,400 --> 00:12:04,000 Speaker 1: is a safety issue with going too heavy, too frequently, 209 00:12:04,440 --> 00:12:07,800 Speaker 1: doing exercises too fast with poor form. So no, short 210 00:12:07,800 --> 00:12:09,600 Speaker 1: answer is no, you don't have to hurt after workout, 211 00:12:09,720 --> 00:12:11,719 Speaker 1: being a little bit source of good idea, but your 212 00:12:11,720 --> 00:12:14,240 Speaker 1: body gets used to that workout, which is yet another 213 00:12:14,280 --> 00:12:16,920 Speaker 1: reason why you should switch it around. So having this 214 00:12:17,720 --> 00:12:21,520 Speaker 1: additional workout, as I said, in your toolbox is just 215 00:12:21,600 --> 00:12:24,720 Speaker 1: a great way to add variation to your routine. And 216 00:12:24,800 --> 00:12:27,200 Speaker 1: so she also though asks makes me wonder if she 217 00:12:27,200 --> 00:12:30,320 Speaker 1: should be switching to a higher weight, even if it 218 00:12:30,360 --> 00:12:33,560 Speaker 1: means she won't get all the tricep repetitions in great question. 219 00:12:33,920 --> 00:12:36,480 Speaker 1: So in other words, she could go higher and the 220 00:12:36,520 --> 00:12:38,560 Speaker 1: shoulders in the biceps, she's gonna feel it a little 221 00:12:38,559 --> 00:12:42,200 Speaker 1: bit more, but you won't get all the triceps repetitions in. 222 00:12:42,400 --> 00:12:45,240 Speaker 1: So again, this is a kind of a specific question 223 00:12:45,240 --> 00:12:48,040 Speaker 1: because it's to a specific workout, But there's a lot 224 00:12:48,120 --> 00:12:51,520 Speaker 1: that you can learn from this. So if you are 225 00:12:51,559 --> 00:12:54,320 Speaker 1: doing a workout like this, I would give you a 226 00:12:54,480 --> 00:12:59,800 Speaker 1: range of repetitions from eight to fifteen. Okay, So because 227 00:12:59,840 --> 00:13:03,400 Speaker 1: you are using the same weight, her question is so perfect. 228 00:13:03,760 --> 00:13:07,240 Speaker 1: She yes, could go a little higher now and she 229 00:13:07,320 --> 00:13:11,520 Speaker 1: may get fifteen repetitions of the shoulders. All right, let's 230 00:13:11,600 --> 00:13:12,800 Speaker 1: let me go back a little bit. She may get 231 00:13:12,800 --> 00:13:16,240 Speaker 1: fifteen of the biceps, she may get twelve of the shoulders, 232 00:13:16,280 --> 00:13:18,439 Speaker 1: and she may get nine or ten of the triceps, 233 00:13:19,400 --> 00:13:23,880 Speaker 1: and that's totally fine. It's actually good. Yet more variation, right, 234 00:13:23,920 --> 00:13:28,120 Speaker 1: So picking one weight where you do shoulders, shoulder presses, 235 00:13:28,400 --> 00:13:32,320 Speaker 1: bicep curls, tricep kickbacks, and generally for most people, the 236 00:13:32,360 --> 00:13:36,800 Speaker 1: triceps are gonna be the harder one, the smaller muscle group. 237 00:13:37,000 --> 00:13:40,080 Speaker 1: You're gonna shoulder press more, You're going to do more 238 00:13:40,160 --> 00:13:43,160 Speaker 1: with your biceps. Triceeps are generally going to be the 239 00:13:43,200 --> 00:13:46,839 Speaker 1: weakest out of the three for most people. So if 240 00:13:46,840 --> 00:13:49,400 Speaker 1: you chose one weight as I did gave you during 241 00:13:49,400 --> 00:13:54,440 Speaker 1: this workout, and you went heavier, then you are going 242 00:13:54,480 --> 00:13:57,880 Speaker 1: to keep the repetitions between eight and fifteen. So you're 243 00:13:57,920 --> 00:14:00,800 Speaker 1: going to build muscle. You are going to get stronger 244 00:14:01,000 --> 00:14:04,240 Speaker 1: within that rep range. Once you go above fifteen, you're 245 00:14:04,280 --> 00:14:06,640 Speaker 1: now getting into more of the endurance capabilities of the 246 00:14:06,720 --> 00:14:09,720 Speaker 1: muscle group and a little white to achieve the goals 247 00:14:09,760 --> 00:14:12,679 Speaker 1: we want. And when you go under eight, still do it. 248 00:14:12,720 --> 00:14:15,800 Speaker 1: You're still gonna get you know, strength for sure, but 249 00:14:15,880 --> 00:14:18,640 Speaker 1: for many people, that's too heavy, especially when you're doing 250 00:14:18,880 --> 00:14:22,280 Speaker 1: NonStop workout like this. Ten minutes is okay, so awesome, 251 00:14:22,360 --> 00:14:26,120 Speaker 1: question so much. They're eight to fifteen repetitions. You can 252 00:14:26,160 --> 00:14:30,600 Speaker 1: always stay right within that range. The most important thing, 253 00:14:31,000 --> 00:14:33,560 Speaker 1: and I've been saying this line for thirty years and 254 00:14:33,560 --> 00:14:37,040 Speaker 1: I will continue to is that your last few repetitions 255 00:14:37,080 --> 00:14:43,000 Speaker 1: are difficult without losing form. Your last few repetitions are 256 00:14:43,040 --> 00:14:47,520 Speaker 1: difficult without losing form. Once it's easy, it's time to 257 00:14:47,880 --> 00:14:51,200 Speaker 1: change the weight. Once you can do twenty repetitions of 258 00:14:51,240 --> 00:14:55,000 Speaker 1: an exercise, when again the goal is strength, and you know, 259 00:14:55,160 --> 00:14:59,000 Speaker 1: within the science that's out there now, ten to fifteen repetitions, 260 00:14:59,000 --> 00:15:01,040 Speaker 1: I'm still there. Those of you who are going for 261 00:15:01,160 --> 00:15:03,720 Speaker 1: maximum strength, you're gonna do fewer reps and higher weight. 262 00:15:04,200 --> 00:15:06,080 Speaker 1: But for the vast majority of people who are listening 263 00:15:06,120 --> 00:15:09,200 Speaker 1: to the show, who want to look good, feel better, 264 00:15:09,480 --> 00:15:13,200 Speaker 1: build some strength, fix some you know, imbalances, and have 265 00:15:13,400 --> 00:15:17,800 Speaker 1: the highest quality of life. That works, tend to fifteen repetitions, 266 00:15:17,800 --> 00:15:21,840 Speaker 1: and I will drop it to eight, and that will work. 267 00:15:22,080 --> 00:15:24,720 Speaker 1: So great. Question love it. Yes you can go up, 268 00:15:25,160 --> 00:15:29,240 Speaker 1: and yes you can do fewer repetitions with TRICEEPS. So again, 269 00:15:29,280 --> 00:15:32,320 Speaker 1: you may do three sets of fifteen biceps. You may 270 00:15:32,360 --> 00:15:36,240 Speaker 1: do three sets of twelve shoulder presses, and you may 271 00:15:36,280 --> 00:15:41,760 Speaker 1: do three sets of nine to ten. Um try some kickbacks, 272 00:15:42,240 --> 00:15:44,400 Speaker 1: and your third set, if you're doing three sets of 273 00:15:44,400 --> 00:15:49,600 Speaker 1: an exercise, could always be a few repetitions fewer as 274 00:15:49,640 --> 00:15:51,920 Speaker 1: long as you're still using good form. So you may 275 00:15:51,960 --> 00:15:54,680 Speaker 1: get twelve reps on set number two of an exercise, 276 00:15:55,000 --> 00:15:57,960 Speaker 1: and you may get ten of set number three. You 277 00:15:57,960 --> 00:16:00,640 Speaker 1: know what that shows you you're using channel ranging weights. 278 00:16:01,200 --> 00:16:03,280 Speaker 1: If you can bang out three sets of fifteen with 279 00:16:03,360 --> 00:16:08,200 Speaker 1: no problem. Wait's probably too late. Wait's probably too late. 280 00:16:08,360 --> 00:16:12,880 Speaker 1: Awesome question. I love these questions. Number three, I agree 281 00:16:12,920 --> 00:16:15,760 Speaker 1: that the fitness machines are way off on calorie burn. 282 00:16:15,840 --> 00:16:18,400 Speaker 1: What's your view on the Apple Watch or a garment? 283 00:16:18,720 --> 00:16:23,040 Speaker 1: Uh polar with a chest strap for accuracy? Awesome questions, 284 00:16:23,120 --> 00:16:25,360 Speaker 1: So confusing to so many of you. And I always 285 00:16:25,400 --> 00:16:29,200 Speaker 1: feel really bad when I have a friend who will say, oh, Tom, 286 00:16:29,240 --> 00:16:32,160 Speaker 1: I just had this awesome workout thirty minutes and I 287 00:16:32,200 --> 00:16:37,200 Speaker 1: burned eight hundred calories, And I'm like, Nate, did you 288 00:16:37,360 --> 00:16:41,360 Speaker 1: just you didn't? Let's go back to running. It's this 289 00:16:41,400 --> 00:16:45,480 Speaker 1: is the simplest benchmark that you should pretty much go by. 290 00:16:45,720 --> 00:16:49,960 Speaker 1: Most people find running difficult, many people right, because it's 291 00:16:50,000 --> 00:16:54,000 Speaker 1: body weight. It's challenging. There's high impact forces, ground reaction forces. 292 00:16:54,400 --> 00:16:57,200 Speaker 1: You know, three times at least your body weights as 293 00:16:57,200 --> 00:17:00,360 Speaker 1: you get moving. It's challenging. It also it's a heck 294 00:17:00,400 --> 00:17:03,000 Speaker 1: of a lot of calories. But so many people don't 295 00:17:03,080 --> 00:17:06,920 Speaker 1: run because it's challenging. So if we go back, this 296 00:17:07,000 --> 00:17:09,680 Speaker 1: is great just for you to put in your memory bank. 297 00:17:10,400 --> 00:17:12,520 Speaker 1: If you go back to you burn about a hundred 298 00:17:12,520 --> 00:17:16,600 Speaker 1: calories per mile, and many people are you know, nine 299 00:17:16,640 --> 00:17:20,400 Speaker 1: to ten minute miles is pretty in the middle, right, 300 00:17:20,480 --> 00:17:22,320 Speaker 1: you could be plus or minus depending on you know, 301 00:17:22,320 --> 00:17:25,760 Speaker 1: if you're a runner or not. So six you know, 302 00:17:25,920 --> 00:17:30,200 Speaker 1: ten minute miles, six miles in an hour, six hundred calories. 303 00:17:30,920 --> 00:17:35,119 Speaker 1: That's a good hour. So think about that. If you 304 00:17:35,200 --> 00:17:37,920 Speaker 1: ran NonStop and you're running ten minute miles, you're gonna 305 00:17:37,920 --> 00:17:41,400 Speaker 1: burn around six hundred calories per hour. So when you're 306 00:17:41,440 --> 00:17:43,479 Speaker 1: doing a workout that has rest breaks, and even if 307 00:17:43,520 --> 00:17:48,639 Speaker 1: you're doing intervals, and most people unfortunately aren't really getting 308 00:17:48,640 --> 00:17:52,480 Speaker 1: into the higher ends of intervals. Formulas are off for 309 00:17:52,680 --> 00:17:56,720 Speaker 1: heart rate zones and things like that. But six hundred 310 00:17:56,720 --> 00:18:01,040 Speaker 1: calories in an hour is really really good, and that's 311 00:18:01,080 --> 00:18:05,960 Speaker 1: evidenced by running six miles at ten minute miles. That's 312 00:18:05,960 --> 00:18:07,800 Speaker 1: what's going to happen in an hour. So use that 313 00:18:07,800 --> 00:18:10,000 Speaker 1: as your benchmark. If your watch is telling you you 314 00:18:10,080 --> 00:18:13,760 Speaker 1: burned nine hundred calories in even an hour or less 315 00:18:13,800 --> 00:18:19,320 Speaker 1: than an hour, chances are really, really really slim that 316 00:18:19,320 --> 00:18:23,600 Speaker 1: that happened. But it's not just about those calories. And 317 00:18:23,720 --> 00:18:26,280 Speaker 1: you know I will constantly go back to that. So 318 00:18:26,560 --> 00:18:29,160 Speaker 1: but they say this question, is apple watcher, garment pollar 319 00:18:29,280 --> 00:18:32,520 Speaker 1: with a chest drap. What I have found personally risk 320 00:18:32,560 --> 00:18:34,840 Speaker 1: based heart rate. So you're wearing like I have the 321 00:18:34,840 --> 00:18:38,440 Speaker 1: garment watch that has wrist based heart rate. In other words, 322 00:18:38,440 --> 00:18:40,800 Speaker 1: it is taking your heart rate from the wrist, and 323 00:18:40,840 --> 00:18:43,159 Speaker 1: it's doing this using lights and different things like that. 324 00:18:43,160 --> 00:18:44,919 Speaker 1: I don't want to get into that right now. I 325 00:18:44,960 --> 00:18:47,120 Speaker 1: have found it to be so highly inaccurate for someone 326 00:18:47,160 --> 00:18:51,760 Speaker 1: like me. It is accurate for resting if you're sleeping, awesome. 327 00:18:52,560 --> 00:18:55,920 Speaker 1: Once I start exercising, it's not even close. And that's 328 00:18:55,920 --> 00:18:59,040 Speaker 1: for garment, and that's for a couple of other risk 329 00:18:59,119 --> 00:19:03,720 Speaker 1: based heart rate sensors, and their high end still don't 330 00:19:03,760 --> 00:19:07,000 Speaker 1: find them accurate. Still don't find the accurate. So chest trap, yes, 331 00:19:07,080 --> 00:19:09,400 Speaker 1: is going to be more accurate. But just go back 332 00:19:09,400 --> 00:19:13,679 Speaker 1: to that six hundred calories. And if wait, this is 333 00:19:14,000 --> 00:19:16,560 Speaker 1: this is tough. But if weight loss is your goal 334 00:19:17,520 --> 00:19:21,360 Speaker 1: and you see on your elliptical that it tells you 335 00:19:21,440 --> 00:19:25,680 Speaker 1: that you burned six hundred calories in an hour, which 336 00:19:25,680 --> 00:19:29,040 Speaker 1: on an elliptical, let's just be used common sense. If 337 00:19:29,040 --> 00:19:32,560 Speaker 1: you're supported and it's not as challenging as running six 338 00:19:32,640 --> 00:19:35,720 Speaker 1: miles in an hour. Do you really think you're gonna 339 00:19:35,760 --> 00:19:38,240 Speaker 1: burn six hundred calories in an hour on an elliptical. 340 00:19:38,280 --> 00:19:39,800 Speaker 1: And I know many of you are seeing that, and 341 00:19:39,840 --> 00:19:44,480 Speaker 1: you're seeing higher numbers. The equations are extrapolated out for 342 00:19:44,600 --> 00:19:47,360 Speaker 1: many different people. If you're not putting in your metrics, 343 00:19:47,600 --> 00:19:50,440 Speaker 1: it's going to be even more inaccurate. And even putting 344 00:19:50,440 --> 00:19:54,560 Speaker 1: in those metrics, these formulas are far from perfect. So 345 00:19:54,720 --> 00:19:59,760 Speaker 1: my advice is cut the number in half. You go, 346 00:20:00,000 --> 00:20:02,160 Speaker 1: my god, why would I? Because then you're gonna definitely 347 00:20:02,160 --> 00:20:03,880 Speaker 1: see results. So, in other words, if it tells you 348 00:20:03,840 --> 00:20:08,760 Speaker 1: you burn six, assume three. Be proud of the workout 349 00:20:08,800 --> 00:20:10,800 Speaker 1: you just did, because it's about heart health and so 350 00:20:10,880 --> 00:20:16,439 Speaker 1: much more don't be, you know, so attached to those calories. 351 00:20:17,640 --> 00:20:20,800 Speaker 1: This is one of a huge disservice that the industry 352 00:20:20,840 --> 00:20:23,720 Speaker 1: has done to you and to everyone, is that you're 353 00:20:23,760 --> 00:20:26,040 Speaker 1: so fixated on those numbers, and then when you don't 354 00:20:26,040 --> 00:20:29,359 Speaker 1: see results or the results you expect, you get depressed. 355 00:20:29,359 --> 00:20:32,000 Speaker 1: And you shouldn't because the numbers aren't accurate. You're using 356 00:20:32,040 --> 00:20:35,520 Speaker 1: bad information. But again I digressed, as it is the 357 00:20:35,520 --> 00:20:38,000 Speaker 1: Apple Watch better. They're a little better, is the short answer. 358 00:20:38,040 --> 00:20:44,440 Speaker 1: Do I find them completely accurate? No? No, And truthfully, 359 00:20:44,480 --> 00:20:47,639 Speaker 1: I would love for the vast majority of you to 360 00:20:47,800 --> 00:20:51,200 Speaker 1: get away from calories at some point, not right away. 361 00:20:51,240 --> 00:20:52,520 Speaker 1: And I get it. With weight loss, you want to 362 00:20:52,520 --> 00:20:54,480 Speaker 1: weigh yourself, you want to look, you want to track. 363 00:20:55,080 --> 00:20:56,879 Speaker 1: You got to measure it to change it. I get it. 364 00:20:57,960 --> 00:21:00,640 Speaker 1: I have not looked at calories, burned, or cared about 365 00:21:00,680 --> 00:21:05,600 Speaker 1: it in as long as I can remember. Now I care, 366 00:21:05,880 --> 00:21:09,480 Speaker 1: did I get the workout in? Was I consistent? Am 367 00:21:09,480 --> 00:21:12,119 Speaker 1: my injury free? What you know? If I want to 368 00:21:12,119 --> 00:21:15,720 Speaker 1: do a five mile run or an hour long bike ride, 369 00:21:16,080 --> 00:21:18,719 Speaker 1: I don't care what that colorie number is. And I 370 00:21:18,760 --> 00:21:21,440 Speaker 1: know that it sounds like it's not helpful to many 371 00:21:21,440 --> 00:21:25,359 Speaker 1: of you. But you can get there because as long 372 00:21:25,400 --> 00:21:26,760 Speaker 1: as you're going out and getting that run in and 373 00:21:26,760 --> 00:21:29,760 Speaker 1: getting that bike in and starting to adopt the eating 374 00:21:29,960 --> 00:21:34,359 Speaker 1: advice I give you, you're going to change. But the 375 00:21:34,359 --> 00:21:37,760 Speaker 1: short answer is these are long, short answers. Yes, I 376 00:21:37,840 --> 00:21:41,400 Speaker 1: find them a little more accurate Apple Watch and garment um, 377 00:21:41,440 --> 00:21:44,480 Speaker 1: but I don't find them personally. And that's anecdotal. That's 378 00:21:44,680 --> 00:21:47,800 Speaker 1: friends and clients and even you know, seeing some of 379 00:21:47,840 --> 00:21:50,679 Speaker 1: the numbers that people post as well. So yes, more accurate, 380 00:21:50,720 --> 00:21:53,840 Speaker 1: but not perfect. All right, Uh, let's do one more 381 00:21:53,920 --> 00:21:57,120 Speaker 1: quick break, one more quick break, and then we have one, two, 382 00:21:57,440 --> 00:22:00,560 Speaker 1: three more four more great questions one or break will 383 00:22:00,560 --> 00:22:14,199 Speaker 1: be right back. You know what I love about your 384 00:22:14,280 --> 00:22:16,720 Speaker 1: questions is they're they're all over the place. In other words, 385 00:22:16,720 --> 00:22:19,960 Speaker 1: they touch on everything. They're so helpful, So please do 386 00:22:20,080 --> 00:22:22,679 Speaker 1: not hesitate to reach out. You know, sometimes it may 387 00:22:22,720 --> 00:22:24,440 Speaker 1: take me a little while to to get it in there. 388 00:22:24,640 --> 00:22:28,040 Speaker 1: I'm still figuring out where messages are and I get many, 389 00:22:28,200 --> 00:22:30,800 Speaker 1: But don't don't hesitate, because it's so helpful to so 390 00:22:30,840 --> 00:22:33,320 Speaker 1: many people, and and just the way they're worded and 391 00:22:33,560 --> 00:22:35,959 Speaker 1: the fact that there are questions within the question super 392 00:22:36,000 --> 00:22:39,760 Speaker 1: helpful for everybody. So for those of you who have 393 00:22:40,000 --> 00:22:43,640 Speaker 1: listened to prior shows when I talk about eating and books, 394 00:22:43,840 --> 00:22:46,080 Speaker 1: this will come as no surprise, but I'm gonna give 395 00:22:46,080 --> 00:22:49,120 Speaker 1: it again. So the question is if you could recommend 396 00:22:49,160 --> 00:22:52,720 Speaker 1: one book of general nutrition, good foods Versus bad, the 397 00:22:52,840 --> 00:22:55,879 Speaker 1: right kind of diet to eat for maximal health for 398 00:22:56,000 --> 00:22:59,399 Speaker 1: real beginners, not presuming prior knowledge, what would it be? 399 00:22:59,640 --> 00:23:05,720 Speaker 1: Awesome question? Awesome question, And it is the Blue Zones 400 00:23:06,840 --> 00:23:11,400 Speaker 1: Because the Blue Zones book takes everything that I talk 401 00:23:11,520 --> 00:23:14,280 Speaker 1: about that I try to incorporate that I do incorporate 402 00:23:14,320 --> 00:23:18,240 Speaker 1: into this show in one book. So there's science in there. 403 00:23:18,680 --> 00:23:20,520 Speaker 1: But what it is for those of you who haven't 404 00:23:20,520 --> 00:23:23,359 Speaker 1: heard me talk about it at Nauseam and prior shows, 405 00:23:23,920 --> 00:23:28,840 Speaker 1: it is a book where they look at certain places 406 00:23:28,840 --> 00:23:32,640 Speaker 1: in the world where people are ridiculously healthy and live 407 00:23:32,960 --> 00:23:38,720 Speaker 1: ridiculously long lives and they're handful and it's such a 408 00:23:38,720 --> 00:23:41,280 Speaker 1: great read and it and it covers everything this person 409 00:23:41,359 --> 00:23:44,040 Speaker 1: asked for, good food versus bad, the right kind of 410 00:23:44,080 --> 00:23:47,320 Speaker 1: diety eat for maximum health. What is what is you 411 00:23:47,359 --> 00:23:49,600 Speaker 1: know I talked about We look at the science and 412 00:23:49,600 --> 00:23:52,240 Speaker 1: we look at you know, the studies and all the 413 00:23:52,320 --> 00:23:57,800 Speaker 1: different research, but there's snapshots, and there's bias and their flaws, 414 00:23:58,440 --> 00:24:00,639 Speaker 1: and we try to figure of those out and talk 415 00:24:00,680 --> 00:24:03,280 Speaker 1: about them when we see them. But I always talking 416 00:24:03,280 --> 00:24:05,800 Speaker 1: about like, when I started my career, I looked at 417 00:24:05,960 --> 00:24:09,000 Speaker 1: the small handful of people that had achieved things that 418 00:24:09,040 --> 00:24:11,800 Speaker 1: I wanted to that I did what they did, and 419 00:24:11,840 --> 00:24:16,159 Speaker 1: so why would that that not translate to living a 420 00:24:16,200 --> 00:24:18,440 Speaker 1: really long life in eating the foods and the way 421 00:24:18,880 --> 00:24:22,280 Speaker 1: people who live really long do. And the amazing thing 422 00:24:22,359 --> 00:24:26,320 Speaker 1: about this book is there are a bunch of different 423 00:24:26,320 --> 00:24:28,919 Speaker 1: regions in the world, and so what the book does 424 00:24:28,960 --> 00:24:32,080 Speaker 1: is say what do they have in common that to 425 00:24:32,200 --> 00:24:42,000 Speaker 1: me is gold? It's gold, And there are eight handful 426 00:24:42,040 --> 00:24:43,679 Speaker 1: of things. I have to do a show just on this. 427 00:24:43,720 --> 00:24:46,600 Speaker 1: I can't play. I haven't and talked about many of 428 00:24:46,640 --> 00:24:51,720 Speaker 1: the things that the people do and in common when 429 00:24:51,760 --> 00:24:53,680 Speaker 1: it comes to eating, and then it goes beyond that 430 00:24:54,280 --> 00:24:57,120 Speaker 1: with exercise and social connections and things like that. So 431 00:24:57,240 --> 00:24:59,520 Speaker 1: the Blue Zones, and there's a whole bunch of books 432 00:24:59,560 --> 00:25:02,120 Speaker 1: off of that, there's a Blue Zones cookbook and things 433 00:25:02,160 --> 00:25:07,000 Speaker 1: like that. But this totally fulfills the question the simplicity 434 00:25:07,040 --> 00:25:11,000 Speaker 1: that this person is asking for. So their studies in 435 00:25:11,040 --> 00:25:15,560 Speaker 1: there and the um the writer will reference the studies 436 00:25:16,240 --> 00:25:18,520 Speaker 1: when need be, but it's not it's not super scientific 437 00:25:18,600 --> 00:25:22,359 Speaker 1: at all. It's really well written. It's fun to hear about, 438 00:25:22,600 --> 00:25:25,000 Speaker 1: you know. I just love They'll say they went to 439 00:25:25,160 --> 00:25:27,200 Speaker 1: a certain region of the world and they were told 440 00:25:27,240 --> 00:25:29,840 Speaker 1: that someone is there who is a hundred and seven 441 00:25:29,880 --> 00:25:32,919 Speaker 1: years old. And the researcher will go to this farm 442 00:25:33,280 --> 00:25:35,199 Speaker 1: and see this person who looks to be about sixty 443 00:25:35,240 --> 00:25:38,440 Speaker 1: and ask where so and so lives and the person 444 00:25:38,440 --> 00:25:41,399 Speaker 1: will say, well, that's me, and they look sixty and 445 00:25:41,400 --> 00:25:45,720 Speaker 1: they're a hundred and seven. But what this book also 446 00:25:45,840 --> 00:25:49,400 Speaker 1: does is it shoots down so many of the fat 447 00:25:49,440 --> 00:25:53,439 Speaker 1: diets that try to make it complicated. And what I 448 00:25:53,480 --> 00:25:56,360 Speaker 1: also love, if I may say so, and I will. 449 00:25:57,280 --> 00:26:00,000 Speaker 1: It goes to the topic the term I came up 450 00:26:00,040 --> 00:26:03,639 Speaker 1: with called excessive moderation. They drink wine. I'm gonna give 451 00:26:03,680 --> 00:26:09,200 Speaker 1: away a little bit. They eat carbohydrates, they don't cut 452 00:26:09,320 --> 00:26:13,240 Speaker 1: foods out. They have meat, but not a lot more 453 00:26:13,320 --> 00:26:17,960 Speaker 1: plant based, but some meat. Excessive moderation, so they go 454 00:26:18,000 --> 00:26:21,919 Speaker 1: the blue zones. I love it. Uh Number five, can 455 00:26:21,920 --> 00:26:24,600 Speaker 1: you address cold showers on a show? I love this question? 456 00:26:24,920 --> 00:26:27,600 Speaker 1: For several reasons, good for you or not. I've heard 457 00:26:27,640 --> 00:26:30,439 Speaker 1: they help with recovery. Though you've said before not to 458 00:26:30,520 --> 00:26:32,760 Speaker 1: use ice. I love it the person, so listen to 459 00:26:32,800 --> 00:26:34,560 Speaker 1: other shows. And that's a great one, by the way, 460 00:26:34,640 --> 00:26:38,280 Speaker 1: Lindsay Barra, the granddaughter of Yogi Barra. We did a 461 00:26:38,280 --> 00:26:41,080 Speaker 1: great show on cryotherapy. Will surprise many of you if 462 00:26:41,080 --> 00:26:43,159 Speaker 1: you haven't heard that one yet. But they let me 463 00:26:43,240 --> 00:26:44,520 Speaker 1: back up a little because I don't want you to. 464 00:26:44,560 --> 00:26:47,240 Speaker 1: I've heard they help with recovery, general alertness, and more. 465 00:26:47,280 --> 00:26:50,119 Speaker 1: I've also heard they have cardiovascular risks. This person is 466 00:26:50,240 --> 00:26:53,879 Speaker 1: very well versed in the exercise science. I love it. Yes, 467 00:26:54,280 --> 00:26:57,000 Speaker 1: so there are cardiovascular risks, so wait back up a 468 00:26:57,000 --> 00:26:59,680 Speaker 1: little bit. Was fortunate many years ago to interview and 469 00:27:00,000 --> 00:27:02,840 Speaker 1: do able writer Gene Stone. He has co authored or 470 00:27:02,920 --> 00:27:08,240 Speaker 1: authored some most many of the top books on nutrition, 471 00:27:09,080 --> 00:27:13,439 Speaker 1: especially plant based. Just incredible writer. I actually interviewed him 472 00:27:13,440 --> 00:27:15,320 Speaker 1: for Men's Health, was doing a whole video series for 473 00:27:15,400 --> 00:27:18,080 Speaker 1: them and met him in New York. Incredible. He wrote 474 00:27:18,119 --> 00:27:21,520 Speaker 1: a book called Get This Right Secrets of People who 475 00:27:21,520 --> 00:27:24,000 Speaker 1: Don't Get Sick. Another fun book to read, by the way, 476 00:27:24,080 --> 00:27:27,760 Speaker 1: really just each chapter is another tip and one is 477 00:27:27,800 --> 00:27:31,840 Speaker 1: cold showers. Now I always have to talk about what 478 00:27:31,880 --> 00:27:34,760 Speaker 1: I will do. I can't stand cold showers. I'm not 479 00:27:34,840 --> 00:27:37,960 Speaker 1: taking a cold shower. I I can't do it. I 480 00:27:38,000 --> 00:27:42,240 Speaker 1: want a hot shower. Cold shower to me is like torture. 481 00:27:43,240 --> 00:27:44,959 Speaker 1: You know, years ago, people like you would have made 482 00:27:45,000 --> 00:27:48,080 Speaker 1: a great navy seal. Not a chance A. I don't 483 00:27:48,080 --> 00:27:50,600 Speaker 1: like to swim be I don't like cold water. Not 484 00:27:50,760 --> 00:27:56,199 Speaker 1: a good combination for navy seals. So whole chapter he 485 00:27:56,280 --> 00:27:59,000 Speaker 1: has on Secrets of People who Don't Get sick, and 486 00:27:59,040 --> 00:28:02,840 Speaker 1: it's on showers of showers first though, Yes, cardiovascular risks 487 00:28:02,880 --> 00:28:07,120 Speaker 1: are there because basically, if you take you know, uh, 488 00:28:07,320 --> 00:28:10,600 Speaker 1: cold shower, you have a sudden exposure to really cold water, 489 00:28:10,640 --> 00:28:13,920 Speaker 1: which does what It constricts your blood vessels. You're gonna 490 00:28:13,960 --> 00:28:17,080 Speaker 1: start breathing heavily quickly, your heart rate is gonna go up, 491 00:28:17,240 --> 00:28:20,880 Speaker 1: blood pressure as well, potentially. So that's not good. Not 492 00:28:20,960 --> 00:28:24,480 Speaker 1: for people who have cardio VASCAR disease or are at 493 00:28:24,600 --> 00:28:27,520 Speaker 1: risk for stroke or heart attack. So know that. So 494 00:28:27,560 --> 00:28:30,760 Speaker 1: I love that this person knew that. But for those 495 00:28:30,800 --> 00:28:33,280 Speaker 1: of you who don't have that. In the book Secrets 496 00:28:33,280 --> 00:28:36,479 Speaker 1: of People who Don't Get sick, Genestone talks about and 497 00:28:36,560 --> 00:28:42,280 Speaker 1: discusses several small European studies that have found benefits, including immunity, 498 00:28:42,360 --> 00:28:44,840 Speaker 1: and that's one of the major ones, is immunity, and 499 00:28:44,920 --> 00:28:49,960 Speaker 1: really quickly one of my beliefs. Anecdotally topic for another day, 500 00:28:50,000 --> 00:28:53,080 Speaker 1: but you know, I often go out without a jacket on. 501 00:28:53,280 --> 00:28:55,479 Speaker 1: I like being cold a little bit. I don't like 502 00:28:55,560 --> 00:28:58,640 Speaker 1: being perfectly warm all the time. And I believe this 503 00:28:58,680 --> 00:29:01,760 Speaker 1: goes to evolution, and that being in air conditioning all 504 00:29:01,800 --> 00:29:04,560 Speaker 1: the time and being in the heat and having perfect 505 00:29:04,960 --> 00:29:08,320 Speaker 1: conditions all the time, that's not gonna help our immunity. 506 00:29:08,440 --> 00:29:10,600 Speaker 1: That's not gonna help our immune systems. I should say 507 00:29:10,720 --> 00:29:14,320 Speaker 1: get stronger, and of course we want to be comfortable, 508 00:29:15,560 --> 00:29:20,320 Speaker 1: but I believe it's the same or similar to challenging 509 00:29:20,400 --> 00:29:25,239 Speaker 1: your muscles, challenging your mind, challenging your immune systems. So 510 00:29:25,280 --> 00:29:29,160 Speaker 1: I think there's definitely something to it, um and I'll 511 00:29:29,200 --> 00:29:32,360 Speaker 1: do a separate show on it. But yes, for mental alertness, 512 00:29:32,840 --> 00:29:34,480 Speaker 1: let's be honest. You get in a cold shower first 513 00:29:34,520 --> 00:29:36,520 Speaker 1: thing in the morning, it's gonna wake up. It's gonna 514 00:29:36,560 --> 00:29:39,600 Speaker 1: wake you up. So when it comes to something like this, 515 00:29:39,800 --> 00:29:43,280 Speaker 1: if you can do it and you enjoy it and 516 00:29:43,320 --> 00:29:46,880 Speaker 1: you don't have cardiovascular disease. There are studies that say 517 00:29:47,240 --> 00:29:53,040 Speaker 1: cognitive benefits, uh, immunity benefits. I'm not doing it, not 518 00:29:53,600 --> 00:29:58,080 Speaker 1: I I could not love my hot shower anymore. All right, 519 00:29:58,200 --> 00:30:01,160 Speaker 1: So there you go. Yes, the short answer is potentially 520 00:30:01,160 --> 00:30:05,320 Speaker 1: good for you. Be careful, um and listen if it's 521 00:30:05,320 --> 00:30:08,680 Speaker 1: just the placebo effect as well. Um, But if you 522 00:30:08,720 --> 00:30:14,320 Speaker 1: want the take on icing and injury and recovery, listen 523 00:30:14,320 --> 00:30:16,480 Speaker 1: to that show I did with Lindsay Barra. She's amazing 524 00:30:17,000 --> 00:30:18,280 Speaker 1: And part of the thing is, Yes, it makes you 525 00:30:18,320 --> 00:30:21,320 Speaker 1: feel better in the short term, but it may delay recovery. 526 00:30:21,400 --> 00:30:25,720 Speaker 1: It may delay recovery. UH. Studies show it does delay recovery. 527 00:30:25,840 --> 00:30:28,400 Speaker 1: So many people do it athletes short term that gets 528 00:30:28,400 --> 00:30:31,040 Speaker 1: them back on the field, gets them feeling good. But 529 00:30:31,120 --> 00:30:34,000 Speaker 1: what is it doing And again, not only delays recovery, 530 00:30:34,000 --> 00:30:38,840 Speaker 1: it may impede your results of the workout. So interesting, 531 00:30:39,160 --> 00:30:43,400 Speaker 1: interesting interesting Number six, How do we take care with 532 00:30:43,560 --> 00:30:47,160 Speaker 1: re entering gems as restrictions lift around the country. My 533 00:30:47,360 --> 00:30:49,880 Speaker 1: perspective on what to be aware of this tricky one. 534 00:30:50,840 --> 00:30:53,760 Speaker 1: I'm back in the gym, I work out at home, 535 00:30:53,920 --> 00:30:57,160 Speaker 1: I work out outside, and I go to the gym. 536 00:30:57,240 --> 00:30:59,840 Speaker 1: Generally when my kids are there for hockey, it's a 537 00:30:59,840 --> 00:31:04,160 Speaker 1: big complex. I'm gonna maximize my time and while they 538 00:31:04,160 --> 00:31:07,440 Speaker 1: are exercising themselves, I'm going to do it as well. 539 00:31:07,800 --> 00:31:11,000 Speaker 1: And by the way, I've talked about this your parents, 540 00:31:11,400 --> 00:31:13,880 Speaker 1: if your kids playing soccer, if your kids skating on 541 00:31:14,200 --> 00:31:17,440 Speaker 1: you know, playing hockey, you don't need to stand and watch. 542 00:31:18,000 --> 00:31:20,200 Speaker 1: You can actually go do something healthy, go for a walk, 543 00:31:20,280 --> 00:31:22,320 Speaker 1: work out at the gym if there's one there. I 544 00:31:22,400 --> 00:31:26,800 Speaker 1: oftentimes will you know, we travel for these sports. Oftentimes 545 00:31:27,040 --> 00:31:29,120 Speaker 1: I'll find a local gym and work out there, or 546 00:31:29,160 --> 00:31:31,520 Speaker 1: I will bring clothes and go for a run. I 547 00:31:31,560 --> 00:31:34,080 Speaker 1: am nutty enough that even have a portable shower because 548 00:31:34,080 --> 00:31:36,840 Speaker 1: I sweat a lot that I bring in the truck 549 00:31:37,200 --> 00:31:39,760 Speaker 1: so I can if I have to during summer months 550 00:31:39,800 --> 00:31:42,840 Speaker 1: especially so so why does that have to do with 551 00:31:42,920 --> 00:31:46,000 Speaker 1: re entering gems If you have any pre existing conditions, 552 00:31:46,040 --> 00:31:50,000 Speaker 1: I would say, absolutely stay out. Be smart. I don't 553 00:31:50,000 --> 00:31:54,600 Speaker 1: believe personally, Listen, we there's not a lot of hard 554 00:31:54,680 --> 00:31:59,040 Speaker 1: and fast information is constantly changing with this pandemic, so 555 00:31:59,200 --> 00:32:01,320 Speaker 1: air on the side of caution. I happen to think 556 00:32:01,320 --> 00:32:03,400 Speaker 1: that I have a really strong immune system. I grew 557 00:32:03,440 --> 00:32:06,560 Speaker 1: up with five brothers and I joke one toothbrush. Not true, 558 00:32:06,600 --> 00:32:09,120 Speaker 1: but puts it in perspective. But I'm not convinced these 559 00:32:09,120 --> 00:32:10,920 Speaker 1: gyms can keep it as clean as possible. I don't 560 00:32:10,920 --> 00:32:14,120 Speaker 1: know if it's transmitted through you know surfaces, Yeah, you know, 561 00:32:14,400 --> 00:32:17,960 Speaker 1: they go back and forth. So there's like five people 562 00:32:18,000 --> 00:32:21,800 Speaker 1: that my enormously cavernous gym right now. So if you 563 00:32:21,880 --> 00:32:25,080 Speaker 1: have any of those risk factors that are you know, 564 00:32:25,520 --> 00:32:28,560 Speaker 1: not great, if you caught COVID, if you're older, if 565 00:32:28,600 --> 00:32:31,840 Speaker 1: you have excess weight, if you have a respiratory issues, 566 00:32:32,200 --> 00:32:33,840 Speaker 1: stay the heck out of the gym, at least for 567 00:32:33,960 --> 00:32:36,440 Speaker 1: right now, as you know, when the show airs, until 568 00:32:36,480 --> 00:32:38,479 Speaker 1: we know more about it. Work out at home, never 569 00:32:38,560 --> 00:32:41,360 Speaker 1: better time. Work out outside, go for the walks, go 570 00:32:41,480 --> 00:32:44,440 Speaker 1: for the bike rides, do those you know zoom workouts. 571 00:32:44,800 --> 00:32:49,120 Speaker 1: The the options today are phenomenal to stay out of 572 00:32:49,120 --> 00:32:51,520 Speaker 1: the gym. So I would say, are on the side 573 00:32:51,520 --> 00:32:54,120 Speaker 1: of caution, be safe. But if you're someone like me 574 00:32:54,440 --> 00:32:58,000 Speaker 1: and you believe that you're immune, as I say this, 575 00:32:58,080 --> 00:33:02,480 Speaker 1: it sounds you know, risky, But um I go. I 576 00:33:02,480 --> 00:33:04,440 Speaker 1: don't ever want to not tell you what I do 577 00:33:04,600 --> 00:33:07,200 Speaker 1: so I'm back in and I spray down you know, 578 00:33:07,280 --> 00:33:11,720 Speaker 1: the machine afterwards, and they're cleaning like crazy. But yeah, 579 00:33:11,800 --> 00:33:15,560 Speaker 1: I'll leave it at that alright. Number seven final question. 580 00:33:16,000 --> 00:33:18,080 Speaker 1: This is a great one too, so often comes up. 581 00:33:18,320 --> 00:33:20,760 Speaker 1: I'd like your take on the plateau effect of initial 582 00:33:20,800 --> 00:33:23,240 Speaker 1: weight loss. And this person says, of say six months 583 00:33:23,240 --> 00:33:26,680 Speaker 1: of steady workouts, obviously we reached the point where muscle 584 00:33:26,800 --> 00:33:30,239 Speaker 1: gained tips the scale. So what they're talking about is 585 00:33:31,120 --> 00:33:36,480 Speaker 1: that nonlinear progression of weight loss weight loss. It's not 586 00:33:36,480 --> 00:33:38,440 Speaker 1: only non linear. In other words, you don't see that 587 00:33:38,600 --> 00:33:41,880 Speaker 1: number go down all the time. It's not this downhill line. 588 00:33:42,480 --> 00:33:45,480 Speaker 1: Their spikes and their peaks and their valleys, and then 589 00:33:45,480 --> 00:33:51,200 Speaker 1: there's the horizontal line where you plateau, and that plateau 590 00:33:51,600 --> 00:33:54,240 Speaker 1: is what the show is all about. Also, it's helping 591 00:33:54,280 --> 00:33:58,720 Speaker 1: you keep those changes coming. But I have to say, 592 00:33:59,120 --> 00:34:01,440 Speaker 1: you know, I'm fifth do one. Am I ever going 593 00:34:01,480 --> 00:34:03,760 Speaker 1: to be the way I was when I'm when I 594 00:34:03,840 --> 00:34:07,440 Speaker 1: was twenty one or thirty one. I could get there, 595 00:34:07,480 --> 00:34:10,960 Speaker 1: but the lifestyle I would have to lead. I don't 596 00:34:11,000 --> 00:34:13,960 Speaker 1: want to, and I'll have to. I want to be 597 00:34:14,040 --> 00:34:18,439 Speaker 1: healthy and I'm not stuck on that number. So first 598 00:34:18,480 --> 00:34:22,040 Speaker 1: and foremost, I want you all to throw away your 599 00:34:22,840 --> 00:34:26,120 Speaker 1: preconceived number that you've just arbitrarily pulled out and said 600 00:34:26,120 --> 00:34:28,880 Speaker 1: this is the way I want to be. And unfortunately 601 00:34:28,880 --> 00:34:34,279 Speaker 1: it's it's even more common quite often with women, and 602 00:34:35,719 --> 00:34:39,600 Speaker 1: it just really really takes away from all the benefits 603 00:34:39,600 --> 00:34:44,120 Speaker 1: of exercise. But to address the plateau, you need to 604 00:34:44,400 --> 00:34:48,960 Speaker 1: constantly change stuff up. Your body adapts, right, and talk 605 00:34:49,040 --> 00:34:52,239 Speaker 1: about that and so many prior shows as well. Our 606 00:34:52,239 --> 00:34:56,279 Speaker 1: bodies are super smart machines and they get used to 607 00:34:56,320 --> 00:34:59,880 Speaker 1: whatever exercise we do. And what I talk about is 608 00:35:00,120 --> 00:35:01,879 Speaker 1: you get better at the exercise. So if you start 609 00:35:02,000 --> 00:35:04,759 Speaker 1: running three miles every other day, at a certain point 610 00:35:04,800 --> 00:35:07,120 Speaker 1: in time, you have lost a couple of pounds most likely, 611 00:35:07,440 --> 00:35:09,360 Speaker 1: and your body is better at running. You are burning 612 00:35:09,360 --> 00:35:12,120 Speaker 1: fewer calories because your body has become more efficient at 613 00:35:12,160 --> 00:35:15,720 Speaker 1: doing and that goes for running and spinning and whatever. 614 00:35:16,320 --> 00:35:18,120 Speaker 1: You get better at it, you get stronger, you burn 615 00:35:18,239 --> 00:35:21,720 Speaker 1: fewer calories, yet another reason to mix up your routine, 616 00:35:23,080 --> 00:35:25,520 Speaker 1: and you also have to give it time. Now, this 617 00:35:25,560 --> 00:35:28,719 Speaker 1: person is saying six months of steady workouts, I would 618 00:35:28,760 --> 00:35:33,400 Speaker 1: hope after six months, I would say eight weeks, ten weeks. 619 00:35:33,400 --> 00:35:36,359 Speaker 1: For many people they're gonna see that plateau. It's right 620 00:35:36,400 --> 00:35:40,080 Speaker 1: when most people quit a gym or quit workouts right 621 00:35:40,200 --> 00:35:42,640 Speaker 1: or working out right when they're about to see that 622 00:35:42,680 --> 00:35:45,239 Speaker 1: plateau go away. You see that initial weight lost, the 623 00:35:45,239 --> 00:35:49,279 Speaker 1: initial strength gains, and then you get that plateau. A 624 00:35:49,400 --> 00:35:52,319 Speaker 1: huge part of the plateau is not giving up. If 625 00:35:52,400 --> 00:35:56,000 Speaker 1: you have significant or you know, a moderate amount of 626 00:35:56,040 --> 00:35:58,640 Speaker 1: weight to lose, and you hit that plateau before you've 627 00:35:58,640 --> 00:36:02,680 Speaker 1: done it, you stick with it, you change up your routine, 628 00:36:03,239 --> 00:36:07,120 Speaker 1: you keep eating healthy of the time, not a hundred 629 00:36:08,280 --> 00:36:12,520 Speaker 1: and it will happen. The major reason people two reasons 630 00:36:13,239 --> 00:36:17,800 Speaker 1: failed to break through that plateau is they quit or 631 00:36:17,880 --> 00:36:20,719 Speaker 1: they fail to change what they're doing. It's those two things. 632 00:36:21,560 --> 00:36:24,279 Speaker 1: Because yes, our bodies are super smart machines. But as 633 00:36:24,320 --> 00:36:26,200 Speaker 1: I started the whole show by talking about energy, is 634 00:36:26,280 --> 00:36:30,359 Speaker 1: energy cork deficit. If you eat healthy and you you 635 00:36:30,440 --> 00:36:34,719 Speaker 1: get into that negative negative daily cork, intake a couple 636 00:36:34,800 --> 00:36:38,480 Speaker 1: hundred calories under, you're gonna see change. If you strength train, 637 00:36:38,520 --> 00:36:40,920 Speaker 1: our metabolism slow down as we get older because you're 638 00:36:40,960 --> 00:36:44,640 Speaker 1: losing muscle. If you strength train, if you take inadequate 639 00:36:44,719 --> 00:36:49,279 Speaker 1: amounts of protein, you keep that metabolism up. That is 640 00:36:49,280 --> 00:36:51,640 Speaker 1: why strength training is so crucial to weight loss. One 641 00:36:51,680 --> 00:36:55,759 Speaker 1: of the reasons of many This is the longest short 642 00:36:55,800 --> 00:36:59,920 Speaker 1: answer show I've done. All right, that's enough. That's enough. 643 00:37:00,320 --> 00:37:03,480 Speaker 1: So yes, the initial plateau effect, it's gonna happen for everyone, 644 00:37:03,520 --> 00:37:07,000 Speaker 1: myself included. And the most important thing is you don't 645 00:37:07,040 --> 00:37:10,239 Speaker 1: quit and then switching stuff up, not only for the 646 00:37:10,239 --> 00:37:12,919 Speaker 1: physical but the mental reasons. You get bored after six 647 00:37:13,000 --> 00:37:15,640 Speaker 1: months and probably doing pretty close to the same workouts. 648 00:37:16,640 --> 00:37:18,919 Speaker 1: Your body says I'm used to it, your brain says 649 00:37:18,920 --> 00:37:23,000 Speaker 1: I'm bored with it. Change it up, do something totally different, 650 00:37:23,520 --> 00:37:26,640 Speaker 1: and that plateau will go away. All right. I love 651 00:37:26,680 --> 00:37:28,719 Speaker 1: these shows. Thank you so much for reaching out with 652 00:37:28,760 --> 00:37:31,920 Speaker 1: these questions. And if you have questions, as many of 653 00:37:31,920 --> 00:37:34,880 Speaker 1: you do. Tom h Fit is my Instagram. Tom h 654 00:37:34,920 --> 00:37:38,480 Speaker 1: Fit is also my Twitter and fitness disrupted dot com. 655 00:37:38,520 --> 00:37:40,600 Speaker 1: Many people email me right through the site and thank 656 00:37:40,640 --> 00:37:44,600 Speaker 1: you for that. Subscribe to the show, tell your friends, 657 00:37:45,080 --> 00:37:47,640 Speaker 1: and rate the show. We need to rate the show. 658 00:37:48,400 --> 00:37:51,319 Speaker 1: That takes like a second. All right, again, thank you 659 00:37:51,400 --> 00:37:54,640 Speaker 1: so much for listening Show number one fifty. I take 660 00:37:54,719 --> 00:37:57,600 Speaker 1: nothing for granted. I love my job. I want you 661 00:37:57,640 --> 00:38:00,960 Speaker 1: to see results, and that's why do what I do. 662 00:38:01,200 --> 00:38:04,120 Speaker 1: And there's nothing more fulfilling than hearing from you after 663 00:38:04,280 --> 00:38:07,960 Speaker 1: you've read a book or you know, uh, done some videos, 664 00:38:08,320 --> 00:38:10,600 Speaker 1: listen to the show, or all of the above, and 665 00:38:10,640 --> 00:38:13,440 Speaker 1: you've seen change. And I promise you you will. I 666 00:38:13,480 --> 00:38:16,000 Speaker 1: promise you. You You can't not. You can't not. You just 667 00:38:16,040 --> 00:38:18,919 Speaker 1: have to give it time, slowly, implement what I give 668 00:38:18,960 --> 00:38:21,440 Speaker 1: you over time, find what works for you, and you 669 00:38:21,440 --> 00:38:24,360 Speaker 1: will see amazing change. And remember I said it earlier, 670 00:38:24,440 --> 00:38:27,080 Speaker 1: there are three things we control. How much we move 671 00:38:27,320 --> 00:38:29,799 Speaker 1: what we put into our mouths. Actually I didn't say 672 00:38:29,800 --> 00:38:32,040 Speaker 1: it earli. You know when I said it. I gave 673 00:38:32,120 --> 00:38:35,560 Speaker 1: a workout this morning. Alive workout. Oh my gosh, yes, 674 00:38:35,719 --> 00:38:38,640 Speaker 1: I I need to get a workout in myself. Uh Well, 675 00:38:38,640 --> 00:38:40,719 Speaker 1: I said it earlier, just not to you. There are 676 00:38:40,760 --> 00:38:44,200 Speaker 1: three things we control. This is super important, how much 677 00:38:44,200 --> 00:38:46,280 Speaker 1: we move what we put into our mouths and our attitudes. 678 00:38:46,800 --> 00:38:49,600 Speaker 1: No one takes that away from us. I choose how 679 00:38:49,640 --> 00:38:51,879 Speaker 1: much I move. I choose what I put into my mouth, 680 00:38:52,040 --> 00:38:54,399 Speaker 1: and then I choose how I react to certain situations. 681 00:38:54,960 --> 00:38:57,359 Speaker 1: Stress is a choice, and if that stresses you out, 682 00:38:57,360 --> 00:38:59,600 Speaker 1: you need to listen to my show. That stress is 683 00:38:59,600 --> 00:39:03,440 Speaker 1: a choice. Thank you for listening. I am Tom Holland. 684 00:39:03,640 --> 00:39:11,759 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 685 00:39:11,800 --> 00:39:15,279 Speaker 1: a production of I heart Radio. For more podcasts from 686 00:39:15,280 --> 00:39:19,000 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 687 00:39:19,280 --> 00:39:21,440 Speaker 1: or wherever you listen to your favorite shows.