1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:17,960 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:18,200 --> 00:00:23,360 Speaker 1: just finished an amazing short run workout hill work out. 4 00:00:23,840 --> 00:00:26,000 Speaker 1: You have not listened to my podcast on why you 5 00:00:26,040 --> 00:00:29,600 Speaker 1: should do hills? You need to. Every time I do 6 00:00:29,840 --> 00:00:32,360 Speaker 1: a hill work out, it reminds me how valuable they 7 00:00:32,400 --> 00:00:36,320 Speaker 1: are for everybody, every single person. Do not care what 8 00:00:36,479 --> 00:00:40,000 Speaker 1: your goals are. You can modify it and do it 9 00:00:40,159 --> 00:00:43,560 Speaker 1: for you your fitness level and your goals and the 10 00:00:43,600 --> 00:00:47,240 Speaker 1: work I was very simple. It's right about thirty minutes. 11 00:00:47,280 --> 00:00:50,960 Speaker 1: I wanted to do thirty minutes. I ran just over 12 00:00:51,080 --> 00:00:54,880 Speaker 1: one mile flat roads, ended up at the hill. I 13 00:00:54,920 --> 00:00:58,280 Speaker 1: wanted to do my repeats on have about four or 14 00:00:58,320 --> 00:01:00,400 Speaker 1: five right around me that I used. This one is 15 00:01:00,400 --> 00:01:04,080 Speaker 1: a great one steep and I ran up it for 16 00:01:04,160 --> 00:01:07,640 Speaker 1: thirty seconds and then I walked down until my heart 17 00:01:07,720 --> 00:01:11,000 Speaker 1: rate went under a hundred and then jogged the rest 18 00:01:11,800 --> 00:01:13,480 Speaker 1: and that took about a minute. And I did that 19 00:01:13,520 --> 00:01:16,880 Speaker 1: eight times, so thirty seconds up about eight out of 20 00:01:16,920 --> 00:01:21,000 Speaker 1: ten intensity, so hard but not all out, walked down 21 00:01:21,040 --> 00:01:23,880 Speaker 1: to recover. And by the way, the faster your heart 22 00:01:23,959 --> 00:01:27,400 Speaker 1: rate goes down, the fitter you are a great way 23 00:01:27,440 --> 00:01:31,480 Speaker 1: to measure your fitness level. And again did that eight times, 24 00:01:32,040 --> 00:01:35,040 Speaker 1: finished up at about twenty four minutes into the run, 25 00:01:35,720 --> 00:01:38,360 Speaker 1: and then finished up with just over six minute cool down. 26 00:01:39,040 --> 00:01:43,279 Speaker 1: Came out to exactly three miles and just over thirty minutes. 27 00:01:44,240 --> 00:01:47,040 Speaker 1: And I bring this up because it's simple and it's 28 00:01:47,080 --> 00:01:52,120 Speaker 1: so effective, and that's the advice you're going to get here, 29 00:01:52,920 --> 00:01:57,760 Speaker 1: not complicated based in science. And I have to admit 30 00:01:58,680 --> 00:02:02,920 Speaker 1: that because I spent years, you know, training for marathons 31 00:02:02,960 --> 00:02:05,440 Speaker 1: and iron Man's and things like that, and I still do. 32 00:02:05,920 --> 00:02:08,880 Speaker 1: But I'm fifty two and I need to do less 33 00:02:08,880 --> 00:02:11,280 Speaker 1: and I need to focus more on quality and split 34 00:02:11,320 --> 00:02:12,880 Speaker 1: up my runs. So even if I'm going to do 35 00:02:13,080 --> 00:02:15,560 Speaker 1: six miles, I might do three in the morning and 36 00:02:15,560 --> 00:02:18,040 Speaker 1: three in the afternoon, and some days I do six, 37 00:02:18,040 --> 00:02:20,720 Speaker 1: but not all the time. So they're ways to modify 38 00:02:20,840 --> 00:02:23,560 Speaker 1: as we get older. To continue to do the volume 39 00:02:23,960 --> 00:02:27,600 Speaker 1: and continue to be competitive if you want, but you 40 00:02:27,680 --> 00:02:30,760 Speaker 1: need to make these type of changes. But I needed 41 00:02:30,800 --> 00:02:32,880 Speaker 1: to fight the urge to go out for sixty minutes 42 00:02:33,680 --> 00:02:39,880 Speaker 1: or to do twelve repeats. Consistency over time, quality, all right, 43 00:02:39,880 --> 00:02:44,120 Speaker 1: And that goes to this fifth tip. Real quick, really basic, 44 00:02:45,320 --> 00:02:49,320 Speaker 1: really really effective to top weight loss tips. Gotta admit 45 00:02:49,600 --> 00:02:52,560 Speaker 1: felt guilty writing that title, but it pulled you in, 46 00:02:52,600 --> 00:02:59,640 Speaker 1: didn't it. They work first and foremost, eat breakfast, eat 47 00:02:59,720 --> 00:03:02,920 Speaker 1: bread fist. I'm almost tired of saying it. And for 48 00:03:02,960 --> 00:03:05,480 Speaker 1: those of you who say, hey, I don't want to 49 00:03:05,600 --> 00:03:08,440 Speaker 1: I'm not hungry. I'm just talking about the first meal 50 00:03:08,440 --> 00:03:12,079 Speaker 1: of the day people, and not waiting hours and hours 51 00:03:12,919 --> 00:03:16,239 Speaker 1: to eat. Your first meal of the day is breakfast, 52 00:03:17,320 --> 00:03:21,280 Speaker 1: and ideally you want to eat a big breakfast and 53 00:03:21,320 --> 00:03:23,400 Speaker 1: front load your day. And if you need to know why, 54 00:03:23,960 --> 00:03:26,760 Speaker 1: listen to my podcast on breakfast. Listen to the discussions 55 00:03:26,800 --> 00:03:29,720 Speaker 1: that Wendy Earl Beck and I have had over and 56 00:03:29,760 --> 00:03:32,480 Speaker 1: over about the value and the research that shows people 57 00:03:32,480 --> 00:03:35,840 Speaker 1: who eat breakfast achieve a healthy weight and maintain it 58 00:03:37,720 --> 00:03:41,559 Speaker 1: front load your day. And that goes to the second tip. Okay, 59 00:03:41,840 --> 00:03:45,200 Speaker 1: first one, eat breakfast, Eat a huge breakfast, Eat a healthy, big, 60 00:03:45,320 --> 00:03:48,920 Speaker 1: large breakfast, fuel your body and your brain for the day. 61 00:03:49,040 --> 00:03:53,760 Speaker 1: And number two here's the challenging one. Here's the challenging one. 62 00:03:53,920 --> 00:03:56,440 Speaker 1: I'm going to call it the eight o'clock rule. So 63 00:03:57,280 --> 00:03:59,720 Speaker 1: there's that myth that eating late at night is bad 64 00:03:59,760 --> 00:04:03,480 Speaker 1: for you, because the belief is, well, your body goes 65 00:04:03,480 --> 00:04:06,400 Speaker 1: into hibernation mode, slows down, you're like a bear, and 66 00:04:06,440 --> 00:04:12,160 Speaker 1: so all of those calories are processed majorly differently than 67 00:04:12,360 --> 00:04:16,640 Speaker 1: if you had eaten them earlier. The reason people who 68 00:04:16,680 --> 00:04:19,960 Speaker 1: eat late at night gain weight is because you eat 69 00:04:20,760 --> 00:04:23,680 Speaker 1: a lot of calories late at night. And one of 70 00:04:23,680 --> 00:04:25,360 Speaker 1: the reasons is because you don't eat enough during the 71 00:04:25,440 --> 00:04:28,880 Speaker 1: day and the wheels fall off. And so the vast 72 00:04:28,880 --> 00:04:31,080 Speaker 1: majority of people taking the vast amount of their calories 73 00:04:31,160 --> 00:04:33,279 Speaker 1: late at night. So here's the tip. After you eat 74 00:04:33,279 --> 00:04:37,640 Speaker 1: your breakfast and ideally eat every two to three hours 75 00:04:38,040 --> 00:04:41,919 Speaker 1: medium sized meals, then you're gonna stop eating at eight 76 00:04:41,960 --> 00:04:49,280 Speaker 1: o'clock people. That's it. And the question about intermittent fasting, 77 00:04:50,520 --> 00:04:53,640 Speaker 1: does it work? Yes, there is science to fasting working. 78 00:04:54,000 --> 00:04:56,280 Speaker 1: But my rule of thumb is until you have healthy 79 00:04:56,320 --> 00:05:00,920 Speaker 1: eating down, you don't get to consider fasting. Until you're 80 00:05:00,960 --> 00:05:05,080 Speaker 1: filling your body with healthy foods, you don't get to 81 00:05:05,120 --> 00:05:09,839 Speaker 1: not eat because generally speaking, the people who fast that 82 00:05:10,080 --> 00:05:14,000 Speaker 1: don't eat healthy then just fill up with unhealthy foods. 83 00:05:14,440 --> 00:05:18,880 Speaker 1: You can be skinny unfit. So you eat breakfast, then 84 00:05:19,880 --> 00:05:23,440 Speaker 1: you stop eating at eight o'clock. Now, many of you 85 00:05:23,480 --> 00:05:28,200 Speaker 1: will go if blissen. It's hard because people who stay 86 00:05:28,240 --> 00:05:31,279 Speaker 1: up late, generally speaking to nine o'clock, ten o'clock, you're eating. 87 00:05:31,680 --> 00:05:33,800 Speaker 1: So you're not gonna do this right away. You're not 88 00:05:33,839 --> 00:05:37,880 Speaker 1: going to be perfect. So if you are someone who 89 00:05:37,880 --> 00:05:40,880 Speaker 1: stays up late, whatever late is for you, it's relative. 90 00:05:40,960 --> 00:05:45,520 Speaker 1: But let's use midnight as a number, or eleven. You're 91 00:05:45,520 --> 00:05:47,960 Speaker 1: gonna slowly whittle that time down. It's not gonna happen 92 00:05:48,040 --> 00:05:51,320 Speaker 1: right away. So you may start with ten o'clock and 93 00:05:51,360 --> 00:05:53,800 Speaker 1: for a couple of days or a week or longer, 94 00:05:54,360 --> 00:05:58,040 Speaker 1: stop eating a ten, and then it's nine, and then 95 00:05:58,040 --> 00:06:02,159 Speaker 1: it's a thirty and then eight. And for those of 96 00:06:02,160 --> 00:06:04,880 Speaker 1: you who go to bed earlier than that or need 97 00:06:05,000 --> 00:06:07,000 Speaker 1: extra time, you're going to bed at nine, you can 98 00:06:07,040 --> 00:06:10,520 Speaker 1: move it back to seven. My point is this, I 99 00:06:10,560 --> 00:06:15,680 Speaker 1: want at least an hour of not eating before you 100 00:06:15,680 --> 00:06:18,159 Speaker 1: go to bed. So if you go to bed at nine, 101 00:06:18,440 --> 00:06:24,040 Speaker 1: eight o'clock, if you go to bed at ten, nine o'clock, 102 00:06:24,040 --> 00:06:27,640 Speaker 1: and ideally couple of hours. And as I said, it's 103 00:06:27,680 --> 00:06:32,360 Speaker 1: not easy. It's not easy. It takes time. It's not 104 00:06:32,400 --> 00:06:36,800 Speaker 1: easy for myself, and when I am dieting down for 105 00:06:36,839 --> 00:06:39,719 Speaker 1: a race. This is exactly what I do, because I 106 00:06:39,720 --> 00:06:43,719 Speaker 1: eat a lot of calories late at night too, even 107 00:06:43,760 --> 00:06:47,680 Speaker 1: eating breakfast. You know the amount of activity I do. 108 00:06:48,120 --> 00:06:51,680 Speaker 1: I'm hungry, so it takes me time. And so when 109 00:06:51,680 --> 00:06:55,159 Speaker 1: I am getting ready for a race, it may take weeks. 110 00:06:55,200 --> 00:06:57,320 Speaker 1: Not ken, it will take weeks for me to get 111 00:06:57,360 --> 00:07:02,080 Speaker 1: down to eight o'clock because I do stay up late. 112 00:07:04,080 --> 00:07:08,160 Speaker 1: And here's the thing to accomplish what I am asking 113 00:07:08,160 --> 00:07:11,320 Speaker 1: you to do. As simple as it sounds, to stop 114 00:07:11,360 --> 00:07:13,520 Speaker 1: eating a couple of hours before you go to bed, 115 00:07:15,680 --> 00:07:20,080 Speaker 1: it only works if you eat breakfast and fuel yourself 116 00:07:20,320 --> 00:07:25,200 Speaker 1: properly throughout the day. When you find it ridiculously difficult 117 00:07:25,600 --> 00:07:29,040 Speaker 1: to stop eating at eight o'clock seven o'clock for those 118 00:07:29,040 --> 00:07:33,200 Speaker 1: of you early to bed people, what does that show us? 119 00:07:33,480 --> 00:07:36,360 Speaker 1: And myself included that I didn't do it right, that 120 00:07:36,440 --> 00:07:40,840 Speaker 1: I didn't fuel up enough throughout the day. In my 121 00:07:40,880 --> 00:07:44,640 Speaker 1: opinion and experience, we should be declining our calories throughout 122 00:07:44,640 --> 00:07:49,679 Speaker 1: the day. You don't need an enormous dinner. Can that happen? 123 00:07:49,720 --> 00:07:52,880 Speaker 1: Of course, life throws things at us business family, It's 124 00:07:52,880 --> 00:08:01,480 Speaker 1: going to happen. But over time, getting down to stopping 125 00:08:01,480 --> 00:08:03,880 Speaker 1: that mindless eating. And you're gonna see when you try 126 00:08:03,920 --> 00:08:05,880 Speaker 1: to implement this, you're gonna be amazed at how many 127 00:08:05,880 --> 00:08:09,360 Speaker 1: cows you take in late at night. Now, can you 128 00:08:09,400 --> 00:08:11,680 Speaker 1: have a snack every now and again? Of course you're 129 00:08:11,720 --> 00:08:14,720 Speaker 1: gonna have to, but I want you to learn that 130 00:08:14,800 --> 00:08:18,560 Speaker 1: the bigger that snack, the hungri you're you are. After 131 00:08:18,640 --> 00:08:24,400 Speaker 1: eight o'clock or seven o'clock, you need to revisit what 132 00:08:24,440 --> 00:08:28,800 Speaker 1: you ate that day. And that's why people who generally 133 00:08:28,920 --> 00:08:31,559 Speaker 1: maintain a healthy weight tend to eat the same type 134 00:08:31,560 --> 00:08:33,439 Speaker 1: of foods and the same portions and things like that, 135 00:08:33,480 --> 00:08:36,319 Speaker 1: because they know what works. I'm one of those people 136 00:08:36,360 --> 00:08:45,280 Speaker 1: as well. Final point back to fasting. All you people 137 00:08:45,280 --> 00:08:49,079 Speaker 1: who really want to fast, it is so cliche to 138 00:08:49,720 --> 00:08:53,240 Speaker 1: repeat over and over again. That's what the term is breakfast. 139 00:08:54,640 --> 00:08:57,960 Speaker 1: If you stop eating at eight o'clock, people, and you 140 00:08:58,040 --> 00:09:02,960 Speaker 1: have breakfast at eight am, y, that's twelve hours. That 141 00:09:03,120 --> 00:09:06,199 Speaker 1: is a fast. And for those of you who want 142 00:09:06,200 --> 00:09:09,839 Speaker 1: to go longer, you want to do that fourteen window, Okay, 143 00:09:10,000 --> 00:09:15,319 Speaker 1: eat breakfast at ten o'clock or stop beating at six. 144 00:09:18,160 --> 00:09:23,040 Speaker 1: That's where I fast because if I try to go 145 00:09:23,520 --> 00:09:27,880 Speaker 1: too long throughout the day without eating, the wheels fall 146 00:09:27,920 --> 00:09:30,839 Speaker 1: off the grill and the left and kick in. That's 147 00:09:30,920 --> 00:09:34,920 Speaker 1: the hunger hormones and the satiety hormones that totally re 148 00:09:35,120 --> 00:09:39,280 Speaker 1: havoc with our appetite and how much we consume. So 149 00:09:39,320 --> 00:09:41,920 Speaker 1: there you have it to top weight loss tips. I 150 00:09:42,080 --> 00:09:47,800 Speaker 1: guarantee you if you put these into practice for a 151 00:09:47,840 --> 00:09:50,959 Speaker 1: couple of weeks, ideally a couple of months, you will 152 00:09:51,000 --> 00:09:53,720 Speaker 1: see major change. If weight loss is one of your goals, 153 00:09:54,600 --> 00:09:58,319 Speaker 1: you eat breakfast and you stop beating at eight o'clock. 154 00:10:00,480 --> 00:10:04,760 Speaker 1: It works because pun intended at the end of the 155 00:10:04,840 --> 00:10:10,960 Speaker 1: day comes down to calories in and calories out. Thank 156 00:10:11,000 --> 00:10:15,000 Speaker 1: you for listening. Please rate the show comment if you 157 00:10:15,040 --> 00:10:18,000 Speaker 1: want to comment where you listen to the podcast, do that. 158 00:10:18,640 --> 00:10:21,240 Speaker 1: I love to read those. If you can't comment there, 159 00:10:21,320 --> 00:10:23,800 Speaker 1: reach out Tom h Fit is Instagram and Twitter. Tom 160 00:10:24,000 --> 00:10:27,240 Speaker 1: h Fit Fitness disrupted dot com. You can email me 161 00:10:27,280 --> 00:10:30,800 Speaker 1: through the site and the micro workout plan, latest book 162 00:10:31,440 --> 00:10:34,800 Speaker 1: and finally brand new website going up or is up 163 00:10:35,200 --> 00:10:40,760 Speaker 1: soft launch voting in all my content from the past decades, videos, workouts, everything, 164 00:10:41,000 --> 00:10:44,360 Speaker 1: a forum. Tom Holland Fitness dot com go right there. 165 00:10:44,400 --> 00:10:47,839 Speaker 1: Tom Holland Fitness dot Com it's the simple stuff that works, people. 166 00:10:49,600 --> 00:10:56,000 Speaker 1: It's the simple stuff that works. Eat breakfast, Stop mindlessly 167 00:10:56,000 --> 00:10:59,880 Speaker 1: eating late at night and stop yourself. Give yourself that 168 00:11:01,440 --> 00:11:05,760 Speaker 1: time eight o'clock no more, and give yourself time to 169 00:11:05,840 --> 00:11:10,679 Speaker 1: get there because it ain't easy. Thank you for listening. 170 00:11:10,720 --> 00:11:16,080 Speaker 1: I am Tom Holland, Exercise physiologists, certified sports nutritionist and 171 00:11:16,280 --> 00:11:24,839 Speaker 1: lover of everything fitness. Believe in yourself. Fitness Disrupted is 172 00:11:24,880 --> 00:11:28,160 Speaker 1: a production of I heart Radio. For more podcasts from 173 00:11:28,160 --> 00:11:31,880 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 174 00:11:32,080 --> 00:11:34,319 Speaker 1: or wherever you listen to your favorite shows.