1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:21,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Minutes matter. 3 00:00:23,880 --> 00:00:27,080 Speaker 1: I say it over and over and over again here 4 00:00:27,120 --> 00:00:31,920 Speaker 1: on the show, but for good reason, for great reason, 5 00:00:33,360 --> 00:00:37,760 Speaker 1: when the number one reason people give for lack of 6 00:00:37,920 --> 00:00:45,920 Speaker 1: exercise is time. When you say that minutes matter, that 7 00:00:46,000 --> 00:00:52,000 Speaker 1: should be exciting, and more and more studies are supporting 8 00:00:52,159 --> 00:00:55,600 Speaker 1: just that. I'm not just saying it, and I'm gonna 9 00:00:55,640 --> 00:01:00,560 Speaker 1: bring you a recent study that supports it, and this 10 00:01:00,640 --> 00:01:05,440 Speaker 1: is great news. This is what I hammer home over 11 00:01:05,520 --> 00:01:08,920 Speaker 1: and over and over again here on the podcast, for 12 00:01:09,160 --> 00:01:12,480 Speaker 1: good reason. And what I wrote in preparing for this 13 00:01:12,520 --> 00:01:16,280 Speaker 1: show is, you know what one of the primary goals 14 00:01:16,319 --> 00:01:20,280 Speaker 1: of this show is, and my work in general, is 15 00:01:20,319 --> 00:01:25,479 Speaker 1: to overwhelm you with the evidence. Not just give you 16 00:01:25,880 --> 00:01:29,120 Speaker 1: the studies, but overwhelm you. Because it's not one or 17 00:01:29,200 --> 00:01:33,199 Speaker 1: two or three studies that's going to convince most people 18 00:01:34,000 --> 00:01:38,200 Speaker 1: that it matters, or that it's true or that something works. 19 00:01:38,520 --> 00:01:42,360 Speaker 1: But I'm gonna overwhelm you. We're already hundreds of shows 20 00:01:42,360 --> 00:01:45,240 Speaker 1: in and for those of you who have listened for 21 00:01:45,280 --> 00:01:48,280 Speaker 1: a while now, or have listened to a handful of 22 00:01:48,280 --> 00:01:51,520 Speaker 1: shows who are more You're hearing the same themes and 23 00:01:51,560 --> 00:01:56,800 Speaker 1: for good reason. And you know I've said this before 24 00:01:56,920 --> 00:02:00,480 Speaker 1: many times myself. I study the same things over and 25 00:02:00,520 --> 00:02:05,720 Speaker 1: over again as well, because it takes time to understand 26 00:02:05,800 --> 00:02:09,760 Speaker 1: certain concepts or to grasp them. And yes, I am 27 00:02:09,840 --> 00:02:13,200 Speaker 1: back in school and will probably be in school for 28 00:02:13,240 --> 00:02:16,520 Speaker 1: the rest of my life. I love studying. I love learning. 29 00:02:16,919 --> 00:02:25,959 Speaker 1: Harvard Extension School. My third class stress coping and Resilience. 30 00:02:27,800 --> 00:02:31,880 Speaker 1: And in last night's lecture the professor said the exact 31 00:02:31,919 --> 00:02:34,680 Speaker 1: same thing. Someone asked a question about something, and the 32 00:02:34,720 --> 00:02:36,960 Speaker 1: professor said, you know, I said it to you. I 33 00:02:37,000 --> 00:02:39,240 Speaker 1: gave it to you in several different ways for the 34 00:02:39,280 --> 00:02:43,320 Speaker 1: same reason I am giving here that it takes different 35 00:02:43,320 --> 00:02:47,440 Speaker 1: ways of hearing it and many times of hearing something 36 00:02:47,560 --> 00:02:51,640 Speaker 1: to grasp it. And that goes for today's show. Small study, 37 00:02:53,800 --> 00:02:58,120 Speaker 1: but supportive of all of the other ones that are similar, 38 00:02:59,480 --> 00:03:03,080 Speaker 1: and over time, there's not one study that is the 39 00:03:03,120 --> 00:03:09,320 Speaker 1: be all end all, but it's the aggregate. You can 40 00:03:09,360 --> 00:03:12,560 Speaker 1: start to say, wait a minute, maybe there's something to this, 41 00:03:13,600 --> 00:03:18,880 Speaker 1: and you take the studies, you take the experience, you 42 00:03:19,000 --> 00:03:21,840 Speaker 1: take the anecdotal, you take what you can do. You 43 00:03:21,880 --> 00:03:26,799 Speaker 1: put them all together, and there are the answers. There 44 00:03:26,840 --> 00:03:33,720 Speaker 1: are the solutions that are quite often the simplest to 45 00:03:33,960 --> 00:03:38,520 Speaker 1: grasp but the hardest for most people to do. Two 46 00:03:38,560 --> 00:03:43,200 Speaker 1: things to embrace, to believe, and then to put into practice. 47 00:03:45,200 --> 00:03:48,240 Speaker 1: Because you've had it hammered home that you have to 48 00:03:48,240 --> 00:03:50,240 Speaker 1: go to the gym, that you have to do an hour, 49 00:03:50,560 --> 00:03:52,720 Speaker 1: that you have to lift like a body builder, that 50 00:03:52,800 --> 00:03:56,320 Speaker 1: you have to deprive yourself and go on a restrictive diet. 51 00:03:56,800 --> 00:03:59,640 Speaker 1: None of that is true. None of that is true, 52 00:03:59,680 --> 00:04:01,360 Speaker 1: and if it were true, we wouldn't be in the 53 00:04:01,400 --> 00:04:04,920 Speaker 1: state we were are in right now. More people than 54 00:04:05,000 --> 00:04:09,840 Speaker 1: ever before are members of GEMS, but we are heavier 55 00:04:09,920 --> 00:04:13,520 Speaker 1: and less healthy than ever before. Multi factoral, of course. 56 00:04:14,160 --> 00:04:17,440 Speaker 1: But going to the gym, exercising for an hour, doing 57 00:04:17,440 --> 00:04:20,320 Speaker 1: that three times a week, it's not the solution. It's 58 00:04:20,440 --> 00:04:24,400 Speaker 1: part if you want to, but it's movement and it's 59 00:04:24,480 --> 00:04:29,040 Speaker 1: minutes that matter. And that's what this study will show you. 60 00:04:31,000 --> 00:04:35,840 Speaker 1: So excited say that every podcast because I get excited 61 00:04:35,880 --> 00:04:40,919 Speaker 1: to keep bringing you information that is going to help 62 00:04:40,960 --> 00:04:48,239 Speaker 1: you better your life in this study. Right after this break, 63 00:04:48,320 --> 00:05:02,720 Speaker 1: we'll be right back, and we are back titled this 64 00:05:02,880 --> 00:05:08,440 Speaker 1: show More Evidence minutes Matter. Could call it even more 65 00:05:08,520 --> 00:05:14,799 Speaker 1: evidence minutes matter. Yes, plug for my book for good reason. 66 00:05:15,000 --> 00:05:19,080 Speaker 1: It's called the micro Workout Plan. Five minute workouts that 67 00:05:19,200 --> 00:05:21,840 Speaker 1: you can do and should do throughout the day. And yes, 68 00:05:21,880 --> 00:05:24,800 Speaker 1: you can stack them, as I call it. You can 69 00:05:24,800 --> 00:05:27,080 Speaker 1: make it a ten minute or a fifteen or twenty 70 00:05:27,160 --> 00:05:31,240 Speaker 1: if you want, but you don't have to. And this 71 00:05:31,400 --> 00:05:37,560 Speaker 1: research supports why So Yeah, I've been a proponent of 72 00:05:38,120 --> 00:05:40,640 Speaker 1: micro workouts throughout the day. Not only a proponent, it's 73 00:05:40,680 --> 00:05:42,840 Speaker 1: what I do do. I go to the gym sure 74 00:05:43,279 --> 00:05:46,159 Speaker 1: less and less. I work out more and more at home, 75 00:05:46,839 --> 00:05:53,240 Speaker 1: and at fifty two, I'm making movement a priority rather 76 00:05:53,279 --> 00:05:55,320 Speaker 1: than get into the gym three times a week and 77 00:05:55,360 --> 00:05:57,800 Speaker 1: doing that vanity workout that I did when I was twenty. 78 00:05:57,920 --> 00:05:59,520 Speaker 1: I want to be healthy, I want to be happy, 79 00:05:59,560 --> 00:06:01,839 Speaker 1: I want to be injury free, and I want to 80 00:06:01,880 --> 00:06:05,760 Speaker 1: live a long life. Those are the goals, as they 81 00:06:05,800 --> 00:06:09,200 Speaker 1: are for many of you. So let me just say, yeah, 82 00:06:09,240 --> 00:06:12,520 Speaker 1: you know, for years you've heard what and I've given 83 00:06:12,560 --> 00:06:17,040 Speaker 1: this advice. Park farther away, take the stairs all those 84 00:06:17,200 --> 00:06:21,960 Speaker 1: little things. Did you go, oh ridiculous? Come on? And 85 00:06:22,000 --> 00:06:24,200 Speaker 1: I've said it before here on the show you know, 86 00:06:24,240 --> 00:06:28,760 Speaker 1: I contribute to many different media outlets, TV, magazines, newspapers 87 00:06:29,040 --> 00:06:31,880 Speaker 1: and gave that advice for years. And what did I 88 00:06:31,920 --> 00:06:37,400 Speaker 1: hear back from editors? Yeah, wait, you give us something different, 89 00:06:38,600 --> 00:06:40,880 Speaker 1: and I got it. You know, you gotta come up 90 00:06:40,920 --> 00:06:43,560 Speaker 1: with new things and exciting things to get people to read. 91 00:06:43,560 --> 00:06:48,839 Speaker 1: But people aren't doing it. People aren't doing it. They're 92 00:06:48,839 --> 00:06:52,159 Speaker 1: not parking farther away, they're not taking the stairs instead 93 00:06:52,200 --> 00:06:55,719 Speaker 1: of the elevator. Vividly remember living in New York City 94 00:06:55,720 --> 00:07:00,799 Speaker 1: Grand Central Station, looking at an exit for um Grand 95 00:07:00,839 --> 00:07:03,799 Speaker 1: Central Station up to the you know, from the subway 96 00:07:03,880 --> 00:07:07,480 Speaker 1: up to the station, and there is escalator and stairs, 97 00:07:08,800 --> 00:07:12,600 Speaker 1: long line of people waiting for the escalator. Not one 98 00:07:12,720 --> 00:07:18,760 Speaker 1: person on the stairs, extreme example, but commonplace. And that 99 00:07:18,840 --> 00:07:25,000 Speaker 1: goes to this study today, more evidence that minutes matter. 100 00:07:25,520 --> 00:07:29,000 Speaker 1: And this is about cardio and it's about sitting, and 101 00:07:29,040 --> 00:07:33,720 Speaker 1: it's about diabetes and blood sugar and metabolic health, all 102 00:07:34,040 --> 00:07:39,640 Speaker 1: really important factors and things in our overall health and wellness. 103 00:07:39,720 --> 00:07:43,560 Speaker 1: So here it is study that was in is in 104 00:07:44,080 --> 00:07:49,640 Speaker 1: the American Journal of Physiology and endro Chronology and Metabolism 105 00:07:51,160 --> 00:07:56,840 Speaker 1: recent American Journal of Physiology, Endochronology and metabolism. One title 106 00:07:57,120 --> 00:08:04,720 Speaker 1: three weeks of interrupting sitting lowers fasting, glucose and glycemic variability, 107 00:08:04,760 --> 00:08:08,960 Speaker 1: but not glucose tolerance in free living women and men 108 00:08:09,240 --> 00:08:17,000 Speaker 1: with obesity. This study the researchers goal. They say, we 109 00:08:17,200 --> 00:08:23,440 Speaker 1: aimed to determine whether interrupting prolonged sitting improves glycemic control 110 00:08:23,880 --> 00:08:28,360 Speaker 1: and the metabolic profile of free living adults with obesity. 111 00:08:28,640 --> 00:08:31,080 Speaker 1: What do we hear all the time? Sitting is the 112 00:08:31,120 --> 00:08:35,079 Speaker 1: new smoking. As I do this show, I am standing. 113 00:08:36,440 --> 00:08:40,240 Speaker 1: I had two chairs in here for myself and a guest. 114 00:08:41,920 --> 00:08:44,080 Speaker 1: I got rid of them and I never used them, 115 00:08:44,120 --> 00:08:45,760 Speaker 1: which is why I got rid of them. But I'm 116 00:08:45,800 --> 00:08:51,679 Speaker 1: standing right now. But yes, according to you know one 117 00:08:52,520 --> 00:08:55,800 Speaker 1: research outlet, adults in the United States typically sit for 118 00:08:55,880 --> 00:09:00,040 Speaker 1: what about six and a half hours a day, And 119 00:09:00,120 --> 00:09:04,920 Speaker 1: that's average, and that's sitting. That's not sleeping. That's throughout 120 00:09:04,960 --> 00:09:08,720 Speaker 1: the day, and by and large, that is uninterrupted sitting, 121 00:09:08,760 --> 00:09:11,240 Speaker 1: which is what the study goes to. So you're not moving, 122 00:09:12,160 --> 00:09:16,600 Speaker 1: and we were not programmed to do that. Our bodies 123 00:09:17,200 --> 00:09:20,199 Speaker 1: are not programmed to be stationary like that. We were 124 00:09:20,240 --> 00:09:24,760 Speaker 1: born to move, we were born to run, We were 125 00:09:24,760 --> 00:09:28,280 Speaker 1: born to run and to walk and to move. So 126 00:09:28,520 --> 00:09:34,360 Speaker 1: this study, small, small study, sixteen people, ten women, six men, 127 00:09:35,840 --> 00:09:40,360 Speaker 1: four to fifty three years of age, as I said, 128 00:09:40,360 --> 00:09:44,679 Speaker 1: obese with body mass index of thirty two, so just 129 00:09:44,760 --> 00:09:49,800 Speaker 1: outside the range. And they were fitted with I love 130 00:09:49,880 --> 00:09:54,840 Speaker 1: this continuous glucose monitors and activity monitors for four weeks. 131 00:09:55,320 --> 00:09:57,720 Speaker 1: So I love this because this is that where technology 132 00:09:57,840 --> 00:10:02,959 Speaker 1: is coming into play and help ing immeasurably. And I 133 00:10:03,000 --> 00:10:04,880 Speaker 1: think I talked about it a little bit, you know, 134 00:10:04,920 --> 00:10:08,120 Speaker 1: I get pitched products all the time, and they are 135 00:10:08,200 --> 00:10:13,640 Speaker 1: now pitching continuous glucose monitors that have been for diabetic 136 00:10:13,679 --> 00:10:17,920 Speaker 1: people for the most part for decades now, well they've 137 00:10:18,160 --> 00:10:20,360 Speaker 1: as long as they've been around at least, and how 138 00:10:20,360 --> 00:10:24,679 Speaker 1: they're pitching them for healthy people. And I wore one 139 00:10:24,720 --> 00:10:27,360 Speaker 1: for a while, and I'm not gonna get deep into that, 140 00:10:28,040 --> 00:10:31,000 Speaker 1: but it's all about glucos right, our blood sugar and 141 00:10:31,040 --> 00:10:37,720 Speaker 1: things like that, and so technology working for this study. 142 00:10:38,240 --> 00:10:41,720 Speaker 1: So they are wearing the glucost monitors and the activity monitors, 143 00:10:42,200 --> 00:10:45,120 Speaker 1: and they had a one week baseline period right to 144 00:10:45,120 --> 00:10:47,880 Speaker 1: see their baseline numbers. And then they were putting two 145 00:10:47,880 --> 00:10:52,120 Speaker 1: groups randomized into either a habitual lifestyle group that's your 146 00:10:52,120 --> 00:10:54,000 Speaker 1: control group. They're not going to change anything. Do what 147 00:10:54,040 --> 00:10:57,440 Speaker 1: you did. And then one they called the f A 148 00:10:57,600 --> 00:11:01,640 Speaker 1: B S Group Frequent Activity Rakes from Sitting. I love 149 00:11:01,679 --> 00:11:05,199 Speaker 1: the acronyms in these studies, right, And that's the intervention group. 150 00:11:05,880 --> 00:11:10,440 Speaker 1: And so every day for three weeks, between eight am 151 00:11:10,480 --> 00:11:15,000 Speaker 1: and six pm, the f A B S Frequent Activity 152 00:11:15,080 --> 00:11:19,440 Speaker 1: Break from Sitting group received a smart watch notification. Love 153 00:11:19,520 --> 00:11:23,840 Speaker 1: this and we know this right, Certain watches will do 154 00:11:23,880 --> 00:11:27,200 Speaker 1: this if you sit too long. And now the research 155 00:11:27,320 --> 00:11:32,439 Speaker 1: is telling you why. So they received this notification to 156 00:11:32,960 --> 00:11:36,920 Speaker 1: break from sitting and just do three minutes. And I 157 00:11:36,960 --> 00:11:39,839 Speaker 1: say just, but I'm gonna qualify that. As many of 158 00:11:39,920 --> 00:11:42,720 Speaker 1: you know who have listened to other podcasts of mine, 159 00:11:42,880 --> 00:11:46,080 Speaker 1: I say, you can't say justin only but three minutes 160 00:11:46,120 --> 00:11:51,440 Speaker 1: of low to moderate intensity physical activity, walking stairs, walking around, 161 00:11:51,520 --> 00:11:55,120 Speaker 1: jumping jack's whatever. They wanted to do. Three minutes of 162 00:11:55,240 --> 00:11:59,959 Speaker 1: low to moderate intensity physical activity. So twice an how 163 00:12:00,000 --> 00:12:06,160 Speaker 1: are three minutes six minutes total? Every hour? When they 164 00:12:06,200 --> 00:12:09,520 Speaker 1: look back when they checked the activity monitors the f 165 00:12:09,559 --> 00:12:11,920 Speaker 1: A B S group, the ones that are moving every 166 00:12:11,960 --> 00:12:15,800 Speaker 1: half hour for three minutes, they increase their steps by 167 00:12:15,800 --> 00:12:20,719 Speaker 1: about seven forty four. That's not a huge amount, ten 168 00:12:20,800 --> 00:12:23,800 Speaker 1: thousand steps a day. Did a whole podcast on that. 169 00:12:23,840 --> 00:12:25,800 Speaker 1: Where did that number come from? Why are we shooting 170 00:12:25,840 --> 00:12:28,400 Speaker 1: for that? You'd be surprised. And if you missed that one, 171 00:12:28,679 --> 00:12:31,520 Speaker 1: you need to listen to that show. But what I 172 00:12:31,559 --> 00:12:33,280 Speaker 1: do talk about in that show, there's many people who 173 00:12:33,280 --> 00:12:36,280 Speaker 1: are doing three thousand, four thousand steps, so to increase 174 00:12:36,320 --> 00:12:40,160 Speaker 1: to ten thousand out of the gate ridiculous. Not gonna happen, 175 00:12:40,320 --> 00:12:44,800 Speaker 1: not consistently too much. So seven forty four median steps 176 00:12:45,840 --> 00:12:51,320 Speaker 1: and ten point four minutes a day walking time, okay, 177 00:12:51,320 --> 00:12:55,720 Speaker 1: walking time just over ten minutes more and seven four steps. 178 00:12:57,640 --> 00:13:02,800 Speaker 1: So what happened, Well, the glucost tolerance and the average 179 00:13:02,800 --> 00:13:06,280 Speaker 1: twenty four our glucost curves didn't change. Not effective. You know, 180 00:13:06,400 --> 00:13:07,720 Speaker 1: I don't know what that means. You don't have to, 181 00:13:08,559 --> 00:13:14,040 Speaker 1: but it didn't change. But their mean fasting glucost levels 182 00:13:14,160 --> 00:13:19,040 Speaker 1: and daily glucose variation reduced in the F A B 183 00:13:19,400 --> 00:13:22,640 Speaker 1: S group. Not a huge amount, but I'm going to 184 00:13:22,720 --> 00:13:29,400 Speaker 1: talk about that, but enough to be significant, a modest 185 00:13:29,520 --> 00:13:38,080 Speaker 1: benefit for GLES simic control and that's important. And HDL 186 00:13:39,600 --> 00:13:47,240 Speaker 1: the good cholesterol increased slightly not huge, but slightly. And 187 00:13:47,440 --> 00:13:55,320 Speaker 1: that's the message of this show, amongst many others. It's 188 00:13:55,440 --> 00:14:03,520 Speaker 1: small changes done consistently over time that bring moderate results, 189 00:14:03,720 --> 00:14:13,520 Speaker 1: but when those results are aggregated, huge, huge results and 190 00:14:14,000 --> 00:14:20,160 Speaker 1: sustainable results. Three minutes every half hour, that's it. And 191 00:14:20,280 --> 00:14:23,560 Speaker 1: so many other things I would argue that weren't tested, 192 00:14:23,600 --> 00:14:29,600 Speaker 1: weren't looked at, will come from that break as well, cognitive, 193 00:14:31,400 --> 00:14:37,680 Speaker 1: how you feel physically, so many other things, mood, psychological, 194 00:14:37,840 --> 00:14:41,880 Speaker 1: other things. But the bottom line is not not crazy. 195 00:14:41,920 --> 00:14:44,800 Speaker 1: They didn't lose thirty pounds, they didn't lose three pounds. 196 00:14:45,520 --> 00:14:50,120 Speaker 1: But it's all connected, and it about movement. It's not 197 00:14:50,160 --> 00:14:52,560 Speaker 1: about going to the gym, and it's not about running 198 00:14:52,560 --> 00:14:55,040 Speaker 1: ten miles or doing an iron Man or a marathon. 199 00:14:56,000 --> 00:14:59,920 Speaker 1: And it's those small changes over time that add up 200 00:15:00,200 --> 00:15:05,000 Speaker 1: two big, big results. And yes, what this research also 201 00:15:05,040 --> 00:15:08,160 Speaker 1: showed those who took more steps even more results. So 202 00:15:08,160 --> 00:15:10,600 Speaker 1: if you want to do four minutes or five minutes, 203 00:15:11,440 --> 00:15:15,400 Speaker 1: you're gonna see even greater results. And so again the 204 00:15:15,480 --> 00:15:21,000 Speaker 1: takeaway under free living conditions right, frequent activity breaks from sitting, 205 00:15:21,080 --> 00:15:24,600 Speaker 1: lowered fasting, glucose and glucose variability, so also not just 206 00:15:24,720 --> 00:15:27,320 Speaker 1: fasting glucose, So fast and glucose is you have that 207 00:15:27,360 --> 00:15:29,720 Speaker 1: tested a just a show on that, you know, when 208 00:15:29,720 --> 00:15:31,880 Speaker 1: you go get your physical and you don't eat and 209 00:15:31,920 --> 00:15:37,000 Speaker 1: they test that and glucose variability how much it varies 210 00:15:37,040 --> 00:15:43,080 Speaker 1: throughout the day. And so what is let me real 211 00:15:43,160 --> 00:15:46,000 Speaker 1: quick fasting glucose. When you fast, you have a hormone 212 00:15:46,040 --> 00:15:50,320 Speaker 1: called glucagon that's stimulated and this increases plasma glucose levels 213 00:15:50,360 --> 00:15:52,800 Speaker 1: in your body. If you don't have diabetes, your body 214 00:15:52,800 --> 00:15:57,400 Speaker 1: produces insulin to rebalance the increased glucose levels. People with 215 00:15:57,440 --> 00:16:01,240 Speaker 1: diabetes either don't produce enough insulin to balance the blood 216 00:16:01,240 --> 00:16:04,560 Speaker 1: sugar that's type one typically, or the body is not 217 00:16:04,680 --> 00:16:08,160 Speaker 1: able to use the insulin effectively enough that's type two. 218 00:16:09,080 --> 00:16:12,400 Speaker 1: So when you test blood glucose, people with diabetes have 219 00:16:12,480 --> 00:16:15,800 Speaker 1: higher blood sugar levels significantly higher than people who don't. 220 00:16:16,360 --> 00:16:21,840 Speaker 1: So glucose is important variability. Now that's even a little 221 00:16:21,880 --> 00:16:24,440 Speaker 1: bit more complicated study I looked at real quickly, they 222 00:16:24,440 --> 00:16:26,840 Speaker 1: will give you a tiny bit from that glucose variability, 223 00:16:26,840 --> 00:16:31,640 Speaker 1: glycemic variability. This study glycemic variability, adverse clinical outcomes and 224 00:16:31,680 --> 00:16:35,280 Speaker 1: how to improve it, and so real quickly glycemic variability 225 00:16:35,320 --> 00:16:39,800 Speaker 1: defined as an integral component of glucose homeostasis is emerging 226 00:16:39,880 --> 00:16:43,720 Speaker 1: as an important metric to consider when assessing glycemic control 227 00:16:44,080 --> 00:16:50,120 Speaker 1: in clinical practice, although it remains yet no consensus. Accumulating 228 00:16:50,240 --> 00:16:55,280 Speaker 1: evidence has suggested that g V glycemic variability representing either 229 00:16:55,360 --> 00:16:58,720 Speaker 1: short term with day to day between day variability, or 230 00:16:58,800 --> 00:17:02,000 Speaker 1: long term g V was associated with increased risk of 231 00:17:02,040 --> 00:17:07,480 Speaker 1: diabetic complications, hyperglycemia, mortality rates, and other adverse clinical outcomes. 232 00:17:07,760 --> 00:17:10,520 Speaker 1: Scientific you know, a lot going on there, but the 233 00:17:10,520 --> 00:17:13,080 Speaker 1: bottom line is it's probably a good idea for us 234 00:17:13,119 --> 00:17:15,679 Speaker 1: to control these things. It's probably a good idea for 235 00:17:15,720 --> 00:17:18,639 Speaker 1: us to have our fasting glucose in a healthy range, 236 00:17:18,920 --> 00:17:21,639 Speaker 1: and the glycemic variability and a healthy range. And by 237 00:17:21,680 --> 00:17:26,000 Speaker 1: getting up and moving three minutes every half hour, it 238 00:17:26,080 --> 00:17:32,840 Speaker 1: has a positive effect. And what you know what, Final 239 00:17:32,880 --> 00:17:35,280 Speaker 1: break and then I'm gonna give you the takeaways. We're 240 00:17:35,280 --> 00:17:37,040 Speaker 1: gonna wrap it all up, All right, final break, We'll 241 00:17:37,080 --> 00:17:51,520 Speaker 1: be right back. Yes, every show is my favorite show 242 00:17:51,560 --> 00:17:54,840 Speaker 1: to do because they all are just what this study 243 00:17:55,000 --> 00:18:02,160 Speaker 1: is about. More ways, more small changes you can make 244 00:18:02,800 --> 00:18:06,920 Speaker 1: to better your life. And there are no small changes 245 00:18:08,040 --> 00:18:14,439 Speaker 1: because that's how you achieve a lifetime of behavioral change 246 00:18:14,520 --> 00:18:19,080 Speaker 1: and healthy results. We need to have a complete paradigm shift, 247 00:18:19,119 --> 00:18:21,760 Speaker 1: which is what this show is about. Getting away from 248 00:18:21,800 --> 00:18:27,440 Speaker 1: the extremes. Extremes are easy, you know, deprivation are It's 249 00:18:27,520 --> 00:18:32,600 Speaker 1: easier for short duration diets. It's easy to tell you, 250 00:18:32,640 --> 00:18:36,199 Speaker 1: as I say, frequently can have any carbs for you know, 251 00:18:36,240 --> 00:18:39,600 Speaker 1: two weeks and then you know, then you can. You're 252 00:18:39,600 --> 00:18:41,840 Speaker 1: gonna see results. You're gonna flush your body of water. 253 00:18:42,240 --> 00:18:48,119 Speaker 1: No teach me, teach us, teach you how to enact 254 00:18:48,320 --> 00:18:55,280 Speaker 1: these smaller, modifiable, not life altering changes that don't alter 255 00:18:55,480 --> 00:18:59,639 Speaker 1: your day to day but alter your health in enormous ways. 256 00:19:00,560 --> 00:19:04,160 Speaker 1: And this is another one of those ways. We need 257 00:19:04,240 --> 00:19:08,200 Speaker 1: to move, Move, move. That's the takeaway. Don't beat yourself 258 00:19:08,240 --> 00:19:10,040 Speaker 1: up because you're not going to the gym. Don't beat 259 00:19:10,080 --> 00:19:12,400 Speaker 1: yourself up because you're not doing an hour of exercise. 260 00:19:12,720 --> 00:19:15,080 Speaker 1: Don't beat yourself up because you're not doing a half hour. 261 00:19:15,160 --> 00:19:18,840 Speaker 1: Continuous three ten minute bouts of exercise has the same 262 00:19:18,880 --> 00:19:22,000 Speaker 1: effect as one continuous thirty minute and you're more likely 263 00:19:22,080 --> 00:19:26,280 Speaker 1: to do it. How about doing ten breaks throughout the 264 00:19:26,359 --> 00:19:31,200 Speaker 1: day at work? Get up, walk around every half hour. 265 00:19:33,920 --> 00:19:38,360 Speaker 1: Small changes. Did a whole show on the acronym neat 266 00:19:38,880 --> 00:19:43,560 Speaker 1: non exercise activity thermogenesis. All these calories you burn by 267 00:19:43,560 --> 00:19:48,520 Speaker 1: fidgeting and just moving throughout the day enormous. It's one 268 00:19:48,560 --> 00:19:53,080 Speaker 1: reason I burn more calories than most. It's not just 269 00:19:53,280 --> 00:19:55,679 Speaker 1: the running and the swimming and the biking. That's some 270 00:19:55,800 --> 00:20:00,840 Speaker 1: of it. But if I run for an hour, it's 271 00:20:00,840 --> 00:20:05,000 Speaker 1: about six hundred calories. But if I'm standing and moving 272 00:20:05,200 --> 00:20:10,400 Speaker 1: and constantly on the go, that adds up much more 273 00:20:10,440 --> 00:20:14,880 Speaker 1: over time. You cannot out run out exercise your fork. 274 00:20:15,760 --> 00:20:18,040 Speaker 1: And so this is why in my book and in 275 00:20:18,040 --> 00:20:21,920 Speaker 1: this podcast, I give you those micro workouts. So let's 276 00:20:21,960 --> 00:20:26,320 Speaker 1: say you do what this study suggests and you get 277 00:20:26,359 --> 00:20:29,720 Speaker 1: six minutes of cardio every hour, especially if you are 278 00:20:29,720 --> 00:20:33,200 Speaker 1: in one of these sedentary jobs. But what then if 279 00:20:33,240 --> 00:20:35,320 Speaker 1: you also added in maybe two to three minutes of 280 00:20:35,359 --> 00:20:38,760 Speaker 1: core exercises and you can put that in place of 281 00:20:39,080 --> 00:20:41,600 Speaker 1: that three minutes of cardio, And what if you did 282 00:20:41,680 --> 00:20:45,119 Speaker 1: a minute of push ups and maybe a minute plank, 283 00:20:46,200 --> 00:20:48,639 Speaker 1: And what if you did a two mile walk in 284 00:20:48,640 --> 00:20:52,240 Speaker 1: the morning with your dogs. Often talk here about the 285 00:20:52,240 --> 00:20:55,560 Speaker 1: Blue Zones and that series of books and studies on 286 00:20:55,640 --> 00:20:59,959 Speaker 1: people who live a really long time and high quality 287 00:21:00,000 --> 00:21:03,480 Speaker 1: of life, they're not going to the gym, not to 288 00:21:03,520 --> 00:21:06,480 Speaker 1: say you can't and shouldn't. I mean, we are combating 289 00:21:06,600 --> 00:21:08,520 Speaker 1: this six and a half hours of sitting, so we 290 00:21:08,560 --> 00:21:11,199 Speaker 1: need to do other things. So when people say, well, 291 00:21:11,240 --> 00:21:13,000 Speaker 1: we didn't evolve to go to the gym, we didn't 292 00:21:13,040 --> 00:21:14,880 Speaker 1: evolve to sit for six and a half hours either, 293 00:21:14,960 --> 00:21:17,200 Speaker 1: So you know, we have to do things that we 294 00:21:17,320 --> 00:21:19,600 Speaker 1: might not have evolved to do along with the movement. 295 00:21:20,240 --> 00:21:23,159 Speaker 1: But it's not to be all end all. You go 296 00:21:23,240 --> 00:21:25,200 Speaker 1: to the the gym five days a week for an hour 297 00:21:25,320 --> 00:21:29,920 Speaker 1: of time, sit all day not good, not good at all. 298 00:21:32,080 --> 00:21:36,040 Speaker 1: So we need to do both or a combination thereof. 299 00:21:36,720 --> 00:21:41,919 Speaker 1: But this is another show about overwhelming you with the 300 00:21:42,000 --> 00:21:47,439 Speaker 1: evidence that minutes matter and that it's a lifestyle and 301 00:21:47,480 --> 00:21:50,639 Speaker 1: that the more you move, the happier you will be. Again, 302 00:21:51,240 --> 00:21:55,879 Speaker 1: the psychology not studied here in this study, metabolic health, 303 00:21:56,720 --> 00:22:02,080 Speaker 1: sugar control. It's psychological, it's sical. It's all connected and 304 00:22:02,760 --> 00:22:05,879 Speaker 1: also doesn't take into account hunger and the grillan and 305 00:22:05,920 --> 00:22:11,639 Speaker 1: the lepton and that connection to glucose variation throughout the day. 306 00:22:11,720 --> 00:22:15,400 Speaker 1: So it all adds up and there you go. Enough, 307 00:22:16,000 --> 00:22:19,600 Speaker 1: don't need to go on any longer. With this another study. 308 00:22:19,880 --> 00:22:22,360 Speaker 1: Let me give you that title. One final time. Three 309 00:22:22,400 --> 00:22:27,320 Speaker 1: weeks of interrupting, sitting, lowers, fasting, glucose and glycimic variability 310 00:22:27,359 --> 00:22:30,080 Speaker 1: but not glucose tolerance and free living women and men 311 00:22:30,119 --> 00:22:37,000 Speaker 1: with obesity by the way, three weeks, three weeks, final thought, 312 00:22:37,880 --> 00:22:40,080 Speaker 1: I can't see it on the scale. I didn't talk 313 00:22:40,119 --> 00:22:43,479 Speaker 1: about weight loss, not even involved in this, but in 314 00:22:43,680 --> 00:22:49,120 Speaker 1: three weeks, three minutes every thirty minutes made a difference. 315 00:22:50,600 --> 00:22:55,160 Speaker 1: Thank you for listening. Please subscribe to the podcast. Rate 316 00:22:55,240 --> 00:22:58,720 Speaker 1: the podcast. Reach Out tom h fit is Instagram and 317 00:22:58,720 --> 00:23:01,680 Speaker 1: Twitter questions, can ments, I answer them all, put them 318 00:23:01,680 --> 00:23:04,680 Speaker 1: in podcasts, appreciate it, and I love more and more 319 00:23:04,800 --> 00:23:08,280 Speaker 1: success stories. People are taking this advice and applying it, 320 00:23:08,720 --> 00:23:13,240 Speaker 1: figuring out how it works for them and seeing results 321 00:23:14,720 --> 00:23:17,320 Speaker 1: because it's not a matter of if, but when you 322 00:23:17,440 --> 00:23:20,680 Speaker 1: make these changes over time where you will see results. 323 00:23:22,280 --> 00:23:27,520 Speaker 1: No end date, no end date for these goals. You 324 00:23:27,560 --> 00:23:31,679 Speaker 1: can also reach out Fitness Disrupted dot com. Email me 325 00:23:31,720 --> 00:23:34,600 Speaker 1: through the site. As I mentioned, newest book, The micro 326 00:23:34,680 --> 00:23:37,320 Speaker 1: Workout Plan, goes to all this, and that book is 327 00:23:37,440 --> 00:23:43,639 Speaker 1: filled with myriad studies and exactly what I'm talking about, 328 00:23:43,640 --> 00:23:48,400 Speaker 1: plus more short workouts with strength training, short workouts with cardio, 329 00:23:48,480 --> 00:23:51,720 Speaker 1: short workouts with cognitive benefits, on and on and on. 330 00:23:52,359 --> 00:23:58,240 Speaker 1: All right, remember there are three things, and we all 331 00:23:58,280 --> 00:24:03,240 Speaker 1: control chew, we move, which is work. This episode is 332 00:24:03,280 --> 00:24:07,120 Speaker 1: about what we put into our mouths and our attitudes, 333 00:24:07,920 --> 00:24:12,200 Speaker 1: and that is awesome. I'm Tom Holland, exercise physiologists, certified 334 00:24:12,200 --> 00:24:15,280 Speaker 1: sports nutritionists, and someone who wants you to live your 335 00:24:15,320 --> 00:24:19,160 Speaker 1: best life. Thank you for listening and believe in yourself. 336 00:24:22,800 --> 00:24:26,159 Speaker 1: Fitness Disrupted is a production of I heart Radio. For 337 00:24:26,240 --> 00:24:29,040 Speaker 1: more podcasts from my heart Radio, visit the i heart 338 00:24:29,119 --> 00:24:32,520 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 339 00:24:32,560 --> 00:24:33,359 Speaker 1: favorite shows.