1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,520 --> 00:00:16,119 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:16,200 --> 00:00:20,040 Speaker 1: I have to say before I even start, I do 4 00:00:20,600 --> 00:00:23,120 Speaker 1: what I ask you to do, what I tell you 5 00:00:23,120 --> 00:00:29,280 Speaker 1: you should do. And I just did drunches before doing 6 00:00:29,320 --> 00:00:34,080 Speaker 1: the show. I've talked about that on many other podcasts. 7 00:00:34,080 --> 00:00:37,800 Speaker 1: The micro workouts, how I've been doing that for decades, 8 00:00:38,000 --> 00:00:43,800 Speaker 1: push ups, crunches, different versions, planks, core exercises throughout the 9 00:00:43,880 --> 00:00:49,400 Speaker 1: day instead of just doing it during a quote unquote workout, 10 00:00:49,760 --> 00:00:52,559 Speaker 1: especially at the gym. So yeah, in my studio on 11 00:00:52,640 --> 00:00:58,480 Speaker 1: the floor, I just banged out, uh, four sets of 12 00:00:59,160 --> 00:01:01,520 Speaker 1: what I'm trying to say. As I've said, that's kind 13 00:01:01,560 --> 00:01:04,959 Speaker 1: of my standard has been. I vary that around, but 14 00:01:05,080 --> 00:01:11,559 Speaker 1: I have found for me regular crunches to one side, 15 00:01:11,560 --> 00:01:17,000 Speaker 1: oblique to the other, and then with the legs raised 16 00:01:18,000 --> 00:01:26,839 Speaker 1: hundred or some variation, many variations thereof, so rectors, abdominus, obliques, 17 00:01:27,520 --> 00:01:30,440 Speaker 1: and then the great debate can you even target the 18 00:01:30,440 --> 00:01:34,160 Speaker 1: lower abdominals. I throw in a set of those as well. 19 00:01:34,280 --> 00:01:38,920 Speaker 1: So walk the walk, talk the talk right, and let 20 00:01:39,000 --> 00:01:43,480 Speaker 1: me just also say read something to you made my day. 21 00:01:43,520 --> 00:01:46,759 Speaker 1: I always say at the end of the podcast ways 22 00:01:46,800 --> 00:01:49,520 Speaker 1: to reach Out and that I love it when you do. 23 00:01:50,480 --> 00:01:54,600 Speaker 1: Just an awesome tweet to Tom h Fit, which is 24 00:01:54,640 --> 00:01:58,480 Speaker 1: my Twitter account. I'm just gonna read it verbat I'm 25 00:01:58,520 --> 00:02:01,640 Speaker 1: delighted to say that following m h fits prehab not 26 00:02:01,840 --> 00:02:06,200 Speaker 1: rehab approach, I am finally back running after three years 27 00:02:06,320 --> 00:02:10,760 Speaker 1: and probably in the best shape of my life. Made 28 00:02:10,800 --> 00:02:14,960 Speaker 1: my day. Two things there too, by the way. First 29 00:02:14,960 --> 00:02:19,640 Speaker 1: of all, that they're running again, this person after not 30 00:02:19,800 --> 00:02:23,320 Speaker 1: being able to and then being in the best shape 31 00:02:24,000 --> 00:02:28,200 Speaker 1: of their lives. That's the payback for the show. That's 32 00:02:29,240 --> 00:02:32,880 Speaker 1: why I take this so seriously and why I only 33 00:02:32,919 --> 00:02:35,320 Speaker 1: bring you the best guests and the best information, and 34 00:02:35,360 --> 00:02:38,280 Speaker 1: I keep an open mind and we look at all 35 00:02:38,400 --> 00:02:43,600 Speaker 1: different aspects of health and wellness, which is exercise, nutrition, 36 00:02:43,639 --> 00:02:48,400 Speaker 1: and motivation. But congrats to that person, and thank you 37 00:02:48,440 --> 00:02:54,520 Speaker 1: for trusting the information I bring you. That is everything 38 00:02:54,639 --> 00:02:59,880 Speaker 1: when it comes to a coach, to a source of information. 39 00:03:00,520 --> 00:03:02,840 Speaker 1: So I start my most recent book talking about you 40 00:03:02,919 --> 00:03:05,359 Speaker 1: gotta you gotta trust that when I'm bringing to you 41 00:03:06,720 --> 00:03:11,040 Speaker 1: is correct and worth the time and effort. And time 42 00:03:11,080 --> 00:03:14,359 Speaker 1: and effort, unfortunately is a big part of it. You 43 00:03:14,440 --> 00:03:18,840 Speaker 1: gotta give it time. And let me finish this intro 44 00:03:19,040 --> 00:03:23,799 Speaker 1: by saying, after decades of being in this industry, I'm 45 00:03:23,880 --> 00:03:27,560 Speaker 1: kind of losing my mind in the sense that I 46 00:03:27,639 --> 00:03:31,920 Speaker 1: was thinking the other day during a run, we have 47 00:03:32,160 --> 00:03:35,840 Speaker 1: the answers, right. And this was after the podcast I 48 00:03:35,920 --> 00:03:40,680 Speaker 1: did on bio hacking, which if you didn't listen to 49 00:03:40,720 --> 00:03:42,560 Speaker 1: that one, that was a unique one for me because 50 00:03:42,920 --> 00:03:46,320 Speaker 1: I was losing my mind doing the research for that one, 51 00:03:46,720 --> 00:03:51,720 Speaker 1: losing my mind during the podcast because we're chasing after 52 00:03:53,400 --> 00:03:55,960 Speaker 1: things we already have the answer to, and how in 53 00:03:56,040 --> 00:03:59,200 Speaker 1: that bio hacking podcast, I talked about how they were 54 00:03:59,360 --> 00:04:02,160 Speaker 1: One of the big aspects of bio hacking was trying 55 00:04:02,200 --> 00:04:07,000 Speaker 1: to lengthen your life's pan, and I said, we already 56 00:04:07,240 --> 00:04:11,160 Speaker 1: have many ways to do that, including what I'm going 57 00:04:11,200 --> 00:04:17,800 Speaker 1: to give you today, yet another study to add to 58 00:04:17,920 --> 00:04:21,479 Speaker 1: the multitude that I've brought to you already about the 59 00:04:21,520 --> 00:04:27,479 Speaker 1: benefits of exercise, specifically strength training. And I am going 60 00:04:27,520 --> 00:04:31,359 Speaker 1: to do that over and over and over again for 61 00:04:31,640 --> 00:04:35,560 Speaker 1: you here so that you you can't avoid it, so 62 00:04:35,600 --> 00:04:38,479 Speaker 1: that when you start lifting weights you just feel so 63 00:04:38,560 --> 00:04:42,040 Speaker 1: good because you've heard so much good stuff about what 64 00:04:42,080 --> 00:04:43,920 Speaker 1: it does for you and stuff that you're not going 65 00:04:43,920 --> 00:04:47,240 Speaker 1: to see in the mirror right away. Many benefits you're 66 00:04:47,240 --> 00:04:49,240 Speaker 1: not going to see in the mirror, including the ones 67 00:04:49,240 --> 00:04:51,640 Speaker 1: I'm going to bring to you today about strength training 68 00:04:52,279 --> 00:04:53,920 Speaker 1: because I know you need to hear it over and 69 00:04:54,000 --> 00:04:59,160 Speaker 1: over and over again in the right way, scientifically based, 70 00:05:00,680 --> 00:05:04,520 Speaker 1: and no one's study is perfect, including this one. But 71 00:05:04,640 --> 00:05:08,440 Speaker 1: when we take them in their totality and we look 72 00:05:08,440 --> 00:05:14,720 Speaker 1: at so many associations, not causation associations, give me as 73 00:05:14,720 --> 00:05:17,239 Speaker 1: many associations as possible on something, and then I'm probably 74 00:05:17,279 --> 00:05:22,000 Speaker 1: gonna do it, especially when there's no downside other than 75 00:05:22,960 --> 00:05:29,120 Speaker 1: time and how many people waste time, including back to 76 00:05:29,200 --> 00:05:35,880 Speaker 1: that bio hacking podcast on things that are not scientifically 77 00:05:35,880 --> 00:05:44,960 Speaker 1: based at all. So again, awesome new recent study, even 78 00:05:45,040 --> 00:05:47,479 Speaker 1: more benefits of strength training, as if we need more, 79 00:05:47,960 --> 00:05:52,720 Speaker 1: but we do, people do because you're here such bad 80 00:05:52,760 --> 00:05:56,960 Speaker 1: information daily and I'm here to come back that all right, 81 00:05:57,320 --> 00:06:01,120 Speaker 1: quick break when we come back. A new study. Let 82 00:06:01,160 --> 00:06:04,400 Speaker 1: me give you the title, Muscle strengthening activities are associated 83 00:06:04,440 --> 00:06:09,120 Speaker 1: with lower risk and mortality in major non communicable diseases. 84 00:06:09,400 --> 00:06:13,159 Speaker 1: A systematic review and meta analysis of cohort studies. Yes, 85 00:06:13,520 --> 00:06:16,719 Speaker 1: another mouthful. I will break it down really quickly. Not 86 00:06:16,760 --> 00:06:19,520 Speaker 1: going to spend an inordinate amount of time on this, 87 00:06:19,720 --> 00:06:23,200 Speaker 1: nor should I ever, But this one is pretty straightforward, 88 00:06:23,400 --> 00:06:36,360 Speaker 1: pretty awesome. We'll be right back, and we are back. 89 00:06:37,240 --> 00:06:41,120 Speaker 1: I'm talking about bringing to you a new study from 90 00:06:41,160 --> 00:06:46,640 Speaker 1: the British Journal of Sports Medicine February two just came 91 00:06:46,640 --> 00:06:51,400 Speaker 1: out online first, and it goes to question, I get 92 00:06:51,400 --> 00:06:55,680 Speaker 1: all the time, how many times a week, how many 93 00:06:55,760 --> 00:07:01,800 Speaker 1: days a week should I lift weights? And when you 94 00:07:01,839 --> 00:07:07,039 Speaker 1: look at all of the articles, stories out there written 95 00:07:07,120 --> 00:07:11,680 Speaker 1: about weights, you know it's toning and there's a lot 96 00:07:11,720 --> 00:07:19,680 Speaker 1: of the vanity side, you know, sculpting your glutes, arms, abs, 97 00:07:19,880 --> 00:07:26,800 Speaker 1: And that's fine, that's fine. Whatever gets you started awesome 98 00:07:27,800 --> 00:07:31,040 Speaker 1: because you're gonna get all of the other benefits, many 99 00:07:31,160 --> 00:07:35,760 Speaker 1: of which or some new ones, at least in certain 100 00:07:35,760 --> 00:07:39,320 Speaker 1: recards for this study, they're gonna brings you today, you know, 101 00:07:39,320 --> 00:07:41,520 Speaker 1: look better, feel better, live longer. It doesn't matter why 102 00:07:41,520 --> 00:07:44,600 Speaker 1: you start, you get the other two. But the problem 103 00:07:44,680 --> 00:07:46,880 Speaker 1: is when you start with just the vanity, and you 104 00:07:46,920 --> 00:07:48,640 Speaker 1: focus on just the vanity, and you look in the 105 00:07:48,680 --> 00:07:51,840 Speaker 1: mirror and you're not seeing changes the ones you expect 106 00:07:51,840 --> 00:08:00,760 Speaker 1: to see based on the flawed program or person it 107 00:08:00,800 --> 00:08:04,800 Speaker 1: is selling that to you, then you quit. And that's 108 00:08:04,920 --> 00:08:11,920 Speaker 1: really really unfortunate, because there are myriad benefits of cardiovascular 109 00:08:12,000 --> 00:08:16,200 Speaker 1: training of strength training, and they overlap and they connect, 110 00:08:17,480 --> 00:08:23,640 Speaker 1: and many you can't see, and as I said in 111 00:08:23,720 --> 00:08:29,080 Speaker 1: a recent prior podcast as well, many that caused things 112 00:08:29,120 --> 00:08:32,719 Speaker 1: to not happen. Those are some of the most important 113 00:08:35,320 --> 00:08:39,720 Speaker 1: side effects, some of the most important benefits, and that 114 00:08:39,760 --> 00:08:42,000 Speaker 1: goes to the ones I'm going to bring to you 115 00:08:42,040 --> 00:08:48,280 Speaker 1: today when it comes to strength training and diseases and 116 00:08:48,400 --> 00:08:55,960 Speaker 1: living longer. I say frequently cardiovascular exercise as years to 117 00:08:56,000 --> 00:09:01,679 Speaker 1: your life, strength training as life to your years. Well, 118 00:09:01,679 --> 00:09:07,440 Speaker 1: guess what, this new study says something a little different, 119 00:09:08,679 --> 00:09:12,599 Speaker 1: which I know, and that's just a great way to 120 00:09:12,679 --> 00:09:15,920 Speaker 1: kind of outline some benefits of cardio and strength training. 121 00:09:17,400 --> 00:09:21,320 Speaker 1: But this study says no, actually, strength training does both. 122 00:09:22,160 --> 00:09:25,520 Speaker 1: Strength training not only adds life to your years. In 123 00:09:25,559 --> 00:09:28,000 Speaker 1: other words, you can do more of what you want 124 00:09:28,000 --> 00:09:33,760 Speaker 1: to do pain free. You're functional, that you're movement, Your 125 00:09:33,800 --> 00:09:39,280 Speaker 1: activities in your sixties, seventies, eighties, nineties and beyond are good, 126 00:09:40,520 --> 00:09:42,000 Speaker 1: and you're able to do what you want to do 127 00:09:42,080 --> 00:09:44,679 Speaker 1: when you want to do it. But even more than that. 128 00:09:45,400 --> 00:09:49,400 Speaker 1: All right, And the headlines from this article, from this 129 00:09:49,559 --> 00:09:56,800 Speaker 1: study rather in the articles are things like strength training 130 00:09:57,760 --> 00:10:01,840 Speaker 1: sixty minutes a week could be linked to a longer life. 131 00:10:03,520 --> 00:10:08,640 Speaker 1: That's a great headline. We need more headlines like that. 132 00:10:09,720 --> 00:10:13,760 Speaker 1: And the word could is the association, right, could? And 133 00:10:13,800 --> 00:10:17,000 Speaker 1: I'm gonna get into the study quickly and give you 134 00:10:17,040 --> 00:10:19,000 Speaker 1: the basics of it. And I love doing that, and 135 00:10:19,000 --> 00:10:21,120 Speaker 1: I love that you love that many of you, you 136 00:10:21,160 --> 00:10:26,760 Speaker 1: know who connect with me, talk about that. Finally you're 137 00:10:26,760 --> 00:10:31,800 Speaker 1: getting the science in a palatable way. I'll read through 138 00:10:31,840 --> 00:10:34,920 Speaker 1: all the the stuff that you don't want to or 139 00:10:34,960 --> 00:10:37,760 Speaker 1: maybe don't understand, and try to break it down as 140 00:10:37,800 --> 00:10:41,839 Speaker 1: simple as possible. Okay, So what's the activity guidelines? Back 141 00:10:41,880 --> 00:10:43,679 Speaker 1: to that question I get frequently how many days a 142 00:10:43,679 --> 00:10:47,520 Speaker 1: week should I lift weights? Well, you know, it's like sets, 143 00:10:48,040 --> 00:10:50,200 Speaker 1: how many sets should you do? Right? One is good, 144 00:10:50,360 --> 00:10:53,160 Speaker 1: two is a little better, three is even better than that. Right, 145 00:10:53,240 --> 00:10:58,720 Speaker 1: But several physical activity guidelines recommend what adults perform muscle 146 00:10:58,760 --> 00:11:02,160 Speaker 1: strength and activities at least twice a week. So it 147 00:11:02,200 --> 00:11:04,640 Speaker 1: kind of goes to what I said, at least so 148 00:11:04,760 --> 00:11:06,959 Speaker 1: three is a little better, But it depends on how 149 00:11:07,000 --> 00:11:08,440 Speaker 1: you do it and what you do and all of 150 00:11:08,440 --> 00:11:10,720 Speaker 1: that stuff. And that's where the confusion comes in, and 151 00:11:10,720 --> 00:11:13,040 Speaker 1: that's why I will continue to do podcasts on that. 152 00:11:14,920 --> 00:11:18,760 Speaker 1: But also when we talk about the guidelines physical activity, 153 00:11:18,800 --> 00:11:23,080 Speaker 1: guidelines for muscle strengthening activities, this recommendation is primarily based 154 00:11:23,120 --> 00:11:26,960 Speaker 1: on what the benefit for musculo skeletal health, which is 155 00:11:27,000 --> 00:11:34,320 Speaker 1: great again injury prevention, quality of life, but they're myriad 156 00:11:34,360 --> 00:11:40,240 Speaker 1: other benefits, so many it's it's it's crazy, and I'm 157 00:11:40,240 --> 00:11:44,199 Speaker 1: gonna continue to bring those to you. It's much information 158 00:11:44,200 --> 00:11:47,640 Speaker 1: and research on the benefits of starring, training in cardio 159 00:11:47,679 --> 00:11:51,560 Speaker 1: and eating healthy and all of those things, so you 160 00:11:51,559 --> 00:11:54,120 Speaker 1: feel better about it every single time you engage in it. 161 00:11:54,640 --> 00:12:00,360 Speaker 1: All right, but again, so many other possible benefits. And 162 00:12:00,400 --> 00:12:02,280 Speaker 1: that's the problem is we focus on just not we 163 00:12:03,160 --> 00:12:06,719 Speaker 1: the media often focuses on just one because we hear 164 00:12:06,760 --> 00:12:10,520 Speaker 1: that all the time, right, you know, the person who 165 00:12:10,559 --> 00:12:14,800 Speaker 1: says why cardio is a waste of time, And I 166 00:12:14,920 --> 00:12:18,520 Speaker 1: frequently see and this is oftentimes from fitness people who 167 00:12:18,520 --> 00:12:24,120 Speaker 1: were trying to lose weight, and yes, it's often women saying, 168 00:12:24,200 --> 00:12:26,760 Speaker 1: you know, they ditched cardio for strength training. So in 169 00:12:26,760 --> 00:12:29,680 Speaker 1: other words, it's that all or nothing proposition. And so 170 00:12:29,720 --> 00:12:33,000 Speaker 1: what they're saying is they did too much cardio and 171 00:12:33,040 --> 00:12:36,600 Speaker 1: focus just on that, and that there are incredible benefits 172 00:12:36,640 --> 00:12:39,400 Speaker 1: to strength training for weight loss. But the problem is 173 00:12:39,480 --> 00:12:42,640 Speaker 1: that they throw away oftentimes at least that's how they 174 00:12:42,720 --> 00:12:46,360 Speaker 1: word it for the average person, especially the fitness quote 175 00:12:46,440 --> 00:12:53,040 Speaker 1: unquote professional, and it's it's both. And actually that's the 176 00:12:53,080 --> 00:12:59,079 Speaker 1: finding for these different benefits for this study as well. Okay, 177 00:12:59,360 --> 00:13:01,600 Speaker 1: that it's not an or nothing proposition, that yes, we 178 00:13:01,640 --> 00:13:04,000 Speaker 1: need to do all of the above. And that's where 179 00:13:04,000 --> 00:13:10,319 Speaker 1: the excessive moderation comes in. When you focus on balance. 180 00:13:11,760 --> 00:13:14,280 Speaker 1: You can't do any one thing too much. You don't 181 00:13:14,280 --> 00:13:17,360 Speaker 1: have time. You don't have time, okay, and that's and 182 00:13:17,400 --> 00:13:20,680 Speaker 1: that's a good thing, all right, So stop focusing on 183 00:13:20,800 --> 00:13:25,960 Speaker 1: just one. And one of the incredible findings from this 184 00:13:26,120 --> 00:13:30,160 Speaker 1: study is about diabetes. Diabetes and strength training. You don't 185 00:13:30,200 --> 00:13:32,959 Speaker 1: hear about that very frequently, if at all. Right, In 186 00:13:33,000 --> 00:13:38,000 Speaker 1: other words, diabetics should strength train because there's benefits. It's 187 00:13:38,040 --> 00:13:41,920 Speaker 1: more focused on the nutrition side and then the cardiovascular 188 00:13:42,000 --> 00:13:46,080 Speaker 1: side and the benefits they're in this study says, hey, 189 00:13:46,080 --> 00:13:51,280 Speaker 1: wait a minute, you diabetics benefits to strength training as 190 00:13:51,320 --> 00:13:58,480 Speaker 1: well for your diabetes. All right, that's exciting. That's exciting. 191 00:13:58,520 --> 00:14:03,720 Speaker 1: They're so any benefits to getting the heart rate up 192 00:14:04,080 --> 00:14:08,199 Speaker 1: lifting heavy things. All right, take another quick break. When 193 00:14:08,240 --> 00:14:10,120 Speaker 1: we come back, I'm gonna get right into the study, 194 00:14:10,280 --> 00:14:13,040 Speaker 1: give you all the basics and then the takeaways, and 195 00:14:13,040 --> 00:14:15,320 Speaker 1: then we're done. And then you've got to get excited. 196 00:14:15,720 --> 00:14:18,480 Speaker 1: Every single time you listen to a podcast and get 197 00:14:18,559 --> 00:14:21,600 Speaker 1: more information about how great all of this is for you. 198 00:14:21,600 --> 00:14:26,280 Speaker 1: You should feel that much better every workout thereafter, at 199 00:14:26,360 --> 00:14:29,080 Speaker 1: least I do. All right, quick break, we'll be right back, 200 00:14:39,240 --> 00:14:40,920 Speaker 1: all right, talking about a new study that just came 201 00:14:40,960 --> 00:14:46,080 Speaker 1: out in the British Journal of Sports Medicine February. Title 202 00:14:46,160 --> 00:14:51,080 Speaker 1: again a word salad, as they say, muscle strengthening activities 203 00:14:51,560 --> 00:14:56,040 Speaker 1: are associated with the lower risk and mortality in major 204 00:14:56,280 --> 00:15:01,000 Speaker 1: non communicable diseases. A systematic review and meta analysis of 205 00:15:01,080 --> 00:15:05,000 Speaker 1: cohort studies. So I'm gonna read from the abstract, give 206 00:15:05,040 --> 00:15:09,160 Speaker 1: you the basics. The objective was to quantify the associations 207 00:15:09,200 --> 00:15:14,280 Speaker 1: between muscle strengthening activities and the risk of noncommunicable diseases 208 00:15:14,280 --> 00:15:18,720 Speaker 1: and mortality in adults independent of aerobic activities. Okay, so 209 00:15:18,760 --> 00:15:23,720 Speaker 1: they're just looking at the strength training. What benefit, if any, 210 00:15:23,800 --> 00:15:28,320 Speaker 1: does strength training have on certain diseases and mortality death. 211 00:15:30,040 --> 00:15:32,160 Speaker 1: It's a good study. It's good things to look at, right, 212 00:15:32,160 --> 00:15:34,920 Speaker 1: not just the vanity side. It's gonna help us live 213 00:15:35,000 --> 00:15:38,160 Speaker 1: longer and avoid certain diseases so that we can live longer. 214 00:15:39,120 --> 00:15:41,320 Speaker 1: And they went a little further though, in addition to 215 00:15:41,400 --> 00:15:45,760 Speaker 1: examining the health benefits of engaging in muscle strengthening activities 216 00:15:46,120 --> 00:15:49,720 Speaker 1: compared with the absence of muscle strengthening activities. In other words, 217 00:15:49,760 --> 00:15:53,200 Speaker 1: so you're not doing it independent of aerobic activity, right, 218 00:15:53,280 --> 00:15:55,960 Speaker 1: So just you're either with some weight till you're not, 219 00:15:56,120 --> 00:15:58,000 Speaker 1: and we're not putting cardio in. There's what they're saying. 220 00:15:58,520 --> 00:16:04,200 Speaker 1: They quantified the dose response associated between muscle strengthening activities 221 00:16:04,480 --> 00:16:06,720 Speaker 1: and health outcomes are good. Look at how much do 222 00:16:06,720 --> 00:16:09,480 Speaker 1: you need to do? You know, that's the question. What's 223 00:16:09,480 --> 00:16:12,240 Speaker 1: the least amount I can do? Choice makes me sad, 224 00:16:12,640 --> 00:16:13,840 Speaker 1: and I want you to get to the point that 225 00:16:13,880 --> 00:16:17,440 Speaker 1: you enjoy it. So that dose response, because even though 226 00:16:17,440 --> 00:16:21,400 Speaker 1: this study will give you certain dose responses, I will 227 00:16:21,560 --> 00:16:25,360 Speaker 1: argue that so many other studies say more is better, 228 00:16:25,800 --> 00:16:30,360 Speaker 1: not too much, not too much at one time, excessive moderation. Okay, 229 00:16:30,520 --> 00:16:32,360 Speaker 1: so they're looking at that as well. And finally they 230 00:16:32,360 --> 00:16:37,360 Speaker 1: focused on the additional benefits of combining muscle strengthening an 231 00:16:37,400 --> 00:16:40,160 Speaker 1: aerobic activities for health outcomes. Okay, So it's not just 232 00:16:40,240 --> 00:16:42,880 Speaker 1: one or the other. It's not Oh, I don't do 233 00:16:42,920 --> 00:16:46,840 Speaker 1: any cardio and look how great I look. I do 234 00:16:46,880 --> 00:16:48,960 Speaker 1: all strength. No, we need to do both. And for 235 00:16:49,000 --> 00:16:51,560 Speaker 1: many reasons. I usually say to you it's for heart health, 236 00:16:51,600 --> 00:16:55,040 Speaker 1: because that's really important when the number one cause of 237 00:16:55,080 --> 00:16:59,960 Speaker 1: death globally it's heart disease. But other benefits as well 238 00:17:01,120 --> 00:17:05,120 Speaker 1: from both. All right, So what was the design this study. 239 00:17:05,280 --> 00:17:08,560 Speaker 1: It's right there in the title is a systematic review 240 00:17:08,600 --> 00:17:11,439 Speaker 1: and meta analysis of other studies, right, And so they 241 00:17:11,440 --> 00:17:15,080 Speaker 1: looked at a huge bunch a lot of studies and 242 00:17:15,080 --> 00:17:18,880 Speaker 1: they cut it down, whittled it down to sixteen. So 243 00:17:18,920 --> 00:17:21,840 Speaker 1: they only included sixteen, which is not a lot, and 244 00:17:21,840 --> 00:17:24,920 Speaker 1: that will be one of the limitations. But sixteen studies 245 00:17:25,160 --> 00:17:27,960 Speaker 1: included in this meta analysis. Thirteen of the studies were 246 00:17:27,960 --> 00:17:33,200 Speaker 1: self reporting methods. Another problem potentially, but common way they 247 00:17:33,240 --> 00:17:36,960 Speaker 1: do it, uh in exercise to measure muscle strength and 248 00:17:37,000 --> 00:17:40,440 Speaker 1: activities and three of the studies were interview so sixteen studies, 249 00:17:40,440 --> 00:17:43,480 Speaker 1: thirteen were self reporting tell us what you did, and 250 00:17:43,600 --> 00:17:48,320 Speaker 1: three they interviewed. The subjects. Age of participants was eighteen 251 00:17:48,480 --> 00:17:52,920 Speaker 1: to ninety seven point eight years old men and women, 252 00:17:53,840 --> 00:17:57,199 Speaker 1: and the publication years were from two thousand twelve to 253 00:17:57,320 --> 00:18:01,439 Speaker 1: twenty so eight years. Pretty recent. Data was taken from 254 00:18:01,480 --> 00:18:05,720 Speaker 1: approximately almost five hundred thousand participants, so within that a 255 00:18:05,880 --> 00:18:10,080 Speaker 1: sixteen study meta analysis, almost half a million participants. Most 256 00:18:10,119 --> 00:18:13,480 Speaker 1: were US based. Another limitation, getting ahead of myself and 257 00:18:13,520 --> 00:18:20,439 Speaker 1: against self reported activity, either through self reports or being interviewed. Okay, 258 00:18:20,720 --> 00:18:25,720 Speaker 1: and the eligibility for the studies. They looked at perspective 259 00:18:25,760 --> 00:18:29,720 Speaker 1: cohort studies that examined the association between muscle strengthening activities 260 00:18:29,920 --> 00:18:35,280 Speaker 1: and health outcomes in adults over eighteen without severe health conditions. 261 00:18:35,720 --> 00:18:42,080 Speaker 1: All right, and what did they find? Okay, this is exciting. 262 00:18:43,320 --> 00:18:48,440 Speaker 1: Muscle strengthening activities were associated with drumroll please, a ten 263 00:18:48,520 --> 00:18:54,760 Speaker 1: to seventeen percent lower risk of all cause mortality, cardiovascular disease, 264 00:18:55,119 --> 00:19:01,720 Speaker 1: total cancer, diabetes, and lung cancer. Now an association and 265 00:19:01,800 --> 00:19:06,600 Speaker 1: I kind of skip to the end here, but it's 266 00:19:06,640 --> 00:19:15,200 Speaker 1: so important. More incredible value and benefits of strength training 267 00:19:15,240 --> 00:19:18,679 Speaker 1: that you do. You read that frequently? Oh when you 268 00:19:18,760 --> 00:19:22,639 Speaker 1: lift weights? Association with lower incidents of one cancer of 269 00:19:22,680 --> 00:19:28,040 Speaker 1: total cancer. We have control, people, We have more control 270 00:19:29,359 --> 00:19:33,000 Speaker 1: then you're told you do. And I'm going to continue 271 00:19:33,000 --> 00:19:34,920 Speaker 1: to bring you all these stats and all of these 272 00:19:34,960 --> 00:19:38,879 Speaker 1: associations that I would argue compounded on top of one another. 273 00:19:39,200 --> 00:19:47,560 Speaker 1: People raise those percentages immeasurably. When you control what you 274 00:19:47,600 --> 00:19:49,760 Speaker 1: put in your mouth, when you control how much you move, 275 00:19:49,880 --> 00:19:51,720 Speaker 1: when you control the thoughts in your head and the 276 00:19:51,800 --> 00:20:01,080 Speaker 1: positive thoughts and attitudes, those associations they pile up, all right, 277 00:20:01,080 --> 00:20:03,000 Speaker 1: But let me give you some more specifics here. No 278 00:20:03,080 --> 00:20:07,480 Speaker 1: association was found. Going to give you the downside, but 279 00:20:07,600 --> 00:20:11,320 Speaker 1: just the findings, right. No association was found between muscle 280 00:20:11,320 --> 00:20:15,440 Speaker 1: strengthening activities and the risk of some site specific cancers, 281 00:20:15,480 --> 00:20:19,400 Speaker 1: and they cite coal and kidney, bladder and pancreatic. Okay, 282 00:20:19,440 --> 00:20:24,000 Speaker 1: all right, guess what other forms of exercise can help that? 283 00:20:24,320 --> 00:20:29,040 Speaker 1: All right, Jason shaped associations with a maximum risk reduction 284 00:20:29,400 --> 00:20:33,760 Speaker 1: approximately ten as we said, at approximately thirty to sixty 285 00:20:33,760 --> 00:20:37,600 Speaker 1: minutes a week of muscle strengthening activities were found for 286 00:20:37,840 --> 00:20:41,560 Speaker 1: as I just said all cause mortality, CBD and total cancer. 287 00:20:41,640 --> 00:20:44,840 Speaker 1: So that's where that headline comes from. That's now you're 288 00:20:44,840 --> 00:20:47,480 Speaker 1: seeing where they pull it from, right, hopefully in the 289 00:20:47,600 --> 00:20:50,880 Speaker 1: right way. Uh, strength training thirties sixty minutes a week 290 00:20:50,920 --> 00:20:53,760 Speaker 1: could be linked to a longer life. So that's that 291 00:20:53,920 --> 00:20:59,439 Speaker 1: finding right there, that Jace shaped association thty to sixty 292 00:20:59,440 --> 00:21:03,359 Speaker 1: minutes a week. And notice how it doesn't say continuous. 293 00:21:04,960 --> 00:21:09,359 Speaker 1: Let say at the gym thirty to sixty minutes a week. 294 00:21:09,480 --> 00:21:14,600 Speaker 1: Not at once there was an l shaped association showing 295 00:21:14,680 --> 00:21:18,199 Speaker 1: a large risk reduction of here we go up to 296 00:21:18,320 --> 00:21:22,840 Speaker 1: sixty minutes a week of muscle strength and activities for diabetes. 297 00:21:25,000 --> 00:21:31,240 Speaker 1: For diabetes people, large risk reduction add up to sixty 298 00:21:31,280 --> 00:21:35,360 Speaker 1: minutes a week. And after that there was still a reduction, 299 00:21:35,400 --> 00:21:39,960 Speaker 1: but it just slowed. The studies authors wrote their research 300 00:21:40,080 --> 00:21:44,560 Speaker 1: is the first to systematically evaluate the longitudinal association between 301 00:21:44,640 --> 00:21:50,560 Speaker 1: muscle strengthening activities and the risk of diabetes. And they say, 302 00:21:50,640 --> 00:21:54,960 Speaker 1: and I quote, our finding showed that muscle strengthening activities 303 00:21:55,200 --> 00:21:59,000 Speaker 1: were associated with a seventeen percent lower incidents of diabetes, 304 00:21:59,440 --> 00:22:02,679 Speaker 1: with the risk of diabetes sharply decreasing until up to 305 00:22:03,200 --> 00:22:06,280 Speaker 1: sixty minutes a week of muscle strengthening activities followed by 306 00:22:06,280 --> 00:22:11,600 Speaker 1: a gradual decrease. So this is where the dose response 307 00:22:11,680 --> 00:22:15,719 Speaker 1: comes in. And I always cringe a little bit because 308 00:22:15,960 --> 00:22:18,040 Speaker 1: I don't want to give you the least amount. I 309 00:22:18,080 --> 00:22:20,119 Speaker 1: know that that's the question. I want to get you 310 00:22:20,160 --> 00:22:22,320 Speaker 1: to the point where you enjoy it, so you're doing 311 00:22:22,359 --> 00:22:24,680 Speaker 1: it frequently and you're not focused on what's the least 312 00:22:24,720 --> 00:22:27,320 Speaker 1: I can do? You know, that's like your kids saying 313 00:22:27,320 --> 00:22:29,360 Speaker 1: to you, what's the least I can study to get 314 00:22:29,359 --> 00:22:30,680 Speaker 1: a good grade? And you go, Okay, that makes sense. 315 00:22:30,720 --> 00:22:35,239 Speaker 1: You don't want to waste time. But we want as 316 00:22:35,320 --> 00:22:37,960 Speaker 1: much knowledge as possible, right, and we want to be 317 00:22:38,000 --> 00:22:42,320 Speaker 1: as healthy as possible. And yes, the dose response it's 318 00:22:42,320 --> 00:22:46,600 Speaker 1: a little complicated here, but but more is better. And 319 00:22:46,600 --> 00:22:50,359 Speaker 1: when I say more, I mean more frequently and more variation. Okay, 320 00:22:50,359 --> 00:22:53,399 Speaker 1: but this great news for the diabetics. Sixty minutes if 321 00:22:53,400 --> 00:22:56,720 Speaker 1: you're not doing anything strength training wise, this is saying 322 00:22:57,359 --> 00:23:00,560 Speaker 1: sixty minutes a week, so what is that ten minutes 323 00:23:00,560 --> 00:23:04,639 Speaker 1: a day, Wow, that's doable. Ten minutes a day with 324 00:23:04,680 --> 00:23:09,720 Speaker 1: one day off, that's really doable. You start to do 325 00:23:09,760 --> 00:23:12,000 Speaker 1: the math and That's why I say so frequently that 326 00:23:12,119 --> 00:23:16,040 Speaker 1: all of this so often comes down to math, simple math. 327 00:23:16,520 --> 00:23:18,840 Speaker 1: I'm not good at math. I can do this math, 328 00:23:20,000 --> 00:23:24,320 Speaker 1: all right. And one more quote as it applies to diabetes. Here, 329 00:23:24,720 --> 00:23:30,879 Speaker 1: because muscle strengthening activities increase or preserve skeletal muscle mass, 330 00:23:31,240 --> 00:23:36,080 Speaker 1: which has been identified as the major tissue in glucose metabolism, 331 00:23:36,119 --> 00:23:40,119 Speaker 1: a clear dose response association can be established. So what 332 00:23:40,160 --> 00:23:43,440 Speaker 1: they're saying is when it comes to diabetes, muscle is important. 333 00:23:43,880 --> 00:23:46,959 Speaker 1: The more muscle you have, the better. And do you 334 00:23:46,960 --> 00:23:49,439 Speaker 1: start to see where this all adds up. The more 335 00:23:49,480 --> 00:23:52,240 Speaker 1: muscle you have, the better. For what they're saying here 336 00:23:52,400 --> 00:23:57,080 Speaker 1: is glucose metabolism, which is really important in diabetes. It's 337 00:23:57,080 --> 00:24:00,199 Speaker 1: also important in metabolism period. The more must so you 338 00:24:00,240 --> 00:24:02,040 Speaker 1: have more cows. You burned twenty four hours a day, 339 00:24:02,040 --> 00:24:06,240 Speaker 1: seven days a week, so you're gonna lose more weight. 340 00:24:08,359 --> 00:24:11,560 Speaker 1: It's also really important in activities of daily living. It's 341 00:24:11,560 --> 00:24:15,200 Speaker 1: also really important in so many other ways. That's awesome, 342 00:24:15,960 --> 00:24:22,160 Speaker 1: that's amazing. And now let me bring you the combination 343 00:24:22,240 --> 00:24:26,240 Speaker 1: thereof Okay, remember the all or nothing? Did do cardio? Do? 344 00:24:26,359 --> 00:24:30,600 Speaker 1: Do strength? Well? One of their major findings was also 345 00:24:31,160 --> 00:24:37,080 Speaker 1: combined muscle strengthening and aerobic activities versus none, were associated 346 00:24:37,160 --> 00:24:42,120 Speaker 1: with a lower risk of all cause cardiovascular disease and 347 00:24:42,200 --> 00:24:47,919 Speaker 1: total cancer mortality. Joint analysis, I'm gonna say it one 348 00:24:47,920 --> 00:24:51,280 Speaker 1: more time in a different way. Joint analysis between muscle 349 00:24:51,320 --> 00:24:55,840 Speaker 1: strengthening and aerobic activities showed that a greater benefit was 350 00:24:55,920 --> 00:25:02,480 Speaker 1: obtained when these two types of activities were combined. Combined. 351 00:25:02,880 --> 00:25:07,480 Speaker 1: Do both. Now, with combined you go at the same time. No, 352 00:25:07,600 --> 00:25:09,439 Speaker 1: that's not what they're saying here, but you can do 353 00:25:09,520 --> 00:25:12,080 Speaker 1: it that way. When I talk about circuit training, one 354 00:25:12,160 --> 00:25:15,800 Speaker 1: of the simplest, most effective ways to get both in 355 00:25:15,840 --> 00:25:18,399 Speaker 1: at the same time. You don't have to do If 356 00:25:18,400 --> 00:25:20,240 Speaker 1: you have more time to exercise, you want to split 357 00:25:20,280 --> 00:25:24,239 Speaker 1: it up, you should do all of the above. Some 358 00:25:24,320 --> 00:25:27,760 Speaker 1: days you do a circuit training workout body weight with 359 00:25:27,840 --> 00:25:30,480 Speaker 1: some intervals thrown in, some jumping jacks and running in place, 360 00:25:30,520 --> 00:25:34,600 Speaker 1: some some you know, jump rope, whatever you want to do. 361 00:25:35,240 --> 00:25:39,360 Speaker 1: But the finding, again is combined muscle strengthening the robe 362 00:25:39,440 --> 00:25:42,399 Speaker 1: activities were associated with a lower risk of just about everything. 363 00:25:43,880 --> 00:25:49,040 Speaker 1: That's awesome, amazing, all right, now, let's just wrap it 364 00:25:49,119 --> 00:25:53,960 Speaker 1: up here. You know, the study is also asking whether 365 00:25:54,080 --> 00:25:56,920 Speaker 1: muscle strengthening activities need to be included in the guidelines 366 00:25:57,680 --> 00:26:00,760 Speaker 1: for health, and like a little crazy, this is where 367 00:26:00,760 --> 00:26:05,720 Speaker 1: I think science gets a little too specific, like of course, 368 00:26:06,720 --> 00:26:09,600 Speaker 1: and they obviously do have it included in the guideline. 369 00:26:09,600 --> 00:26:11,639 Speaker 1: So I'm being a little harsh, you know, two times 370 00:26:11,640 --> 00:26:15,720 Speaker 1: a week is what they say, that's the guidelines. Um, 371 00:26:15,800 --> 00:26:18,480 Speaker 1: we need to push it harder. I think It's what 372 00:26:18,520 --> 00:26:21,480 Speaker 1: I'm trying to say in a non scientific way, all right, 373 00:26:22,440 --> 00:26:24,800 Speaker 1: And they go on in this study to talk about 374 00:26:24,800 --> 00:26:28,359 Speaker 1: the dose response association is necessary to determine the amount 375 00:26:28,359 --> 00:26:31,199 Speaker 1: of muscle strength and activities that should be recommended for 376 00:26:31,240 --> 00:26:34,680 Speaker 1: public health purposes. I get it. I get the dose 377 00:26:34,800 --> 00:26:37,480 Speaker 1: response and the public health guidelines. But let's just let's 378 00:26:39,240 --> 00:26:44,840 Speaker 1: let's let's push it more and just more frequently and 379 00:26:45,280 --> 00:26:49,880 Speaker 1: more specifically, with more variation and more options. Right, two 380 00:26:49,920 --> 00:26:53,119 Speaker 1: times a week. I want people to live their best lives, 381 00:26:53,560 --> 00:26:59,040 Speaker 1: not there, you know, potentially potentially, like the least amount 382 00:26:59,160 --> 00:27:00,560 Speaker 1: is not gonna give your best life, is what I'm 383 00:27:00,600 --> 00:27:03,879 Speaker 1: trying to say. And I'm not saying you have to 384 00:27:03,920 --> 00:27:09,440 Speaker 1: do a lot. It's back to excessive moderation. You need 385 00:27:09,480 --> 00:27:12,879 Speaker 1: to do a little bit frequently, not a lot, a 386 00:27:12,920 --> 00:27:18,040 Speaker 1: little bit, and that's the problem. Okay. People don't think 387 00:27:18,359 --> 00:27:21,600 Speaker 1: that doing strength training ten minutes a day, six times 388 00:27:21,600 --> 00:27:24,679 Speaker 1: a week is going to confer major benefits, and this 389 00:27:24,720 --> 00:27:30,720 Speaker 1: study says, oh yeah it does. It's about consistency, people. 390 00:27:31,520 --> 00:27:33,680 Speaker 1: This is why I wrote the book, The Micro Workout Plan. 391 00:27:33,840 --> 00:27:36,320 Speaker 1: This is what I do. Do I still do longer 392 00:27:36,320 --> 00:27:41,560 Speaker 1: workouts than minute workouts? Yeah, occasionally, But do I also 393 00:27:41,640 --> 00:27:43,960 Speaker 1: drop and do a hundred crunches like I just did 394 00:27:44,000 --> 00:27:47,800 Speaker 1: before this podcast that takes three minutes, not even depending 395 00:27:47,840 --> 00:27:51,119 Speaker 1: on what I'm doing, a couple of minutes. Yeah, and 396 00:27:51,240 --> 00:27:56,280 Speaker 1: that adds up. Those micro workouts are more effective long 397 00:27:56,400 --> 00:27:59,000 Speaker 1: term for me because they're more frequent and more varied 398 00:27:59,160 --> 00:28:01,520 Speaker 1: than going to the gym through times a week and 399 00:28:01,560 --> 00:28:04,000 Speaker 1: getting on elliptical or whatever. I don't do the elliptical, 400 00:28:04,080 --> 00:28:08,520 Speaker 1: but whatever you do, there's still benefit to that. What 401 00:28:08,560 --> 00:28:12,840 Speaker 1: I'm saying is people throw out the short workouts thinking 402 00:28:13,000 --> 00:28:17,320 Speaker 1: they don't matter, and they do all right. Cool thing 403 00:28:17,359 --> 00:28:20,400 Speaker 1: to Finally, in this study, what they're saying is there's 404 00:28:20,440 --> 00:28:23,200 Speaker 1: more studies out there, and it's now possible to systematically 405 00:28:23,240 --> 00:28:26,480 Speaker 1: update and expand on previous reviews that did not directly 406 00:28:26,520 --> 00:28:30,080 Speaker 1: provide the optimal dose of muscle strengthening activities. So more 407 00:28:30,080 --> 00:28:34,080 Speaker 1: studies is awesome, and that's why we're finding these new 408 00:28:34,119 --> 00:28:39,000 Speaker 1: things out every day. And here you are awake common sense, 409 00:28:40,160 --> 00:28:42,360 Speaker 1: but you need to hear it. I get it, and 410 00:28:42,360 --> 00:28:45,960 Speaker 1: that's why I'm gonna do it for you. Read one 411 00:28:46,040 --> 00:28:49,680 Speaker 1: final line, pull it all together. This is from one 412 00:28:49,720 --> 00:28:53,080 Speaker 1: of the final paragraphs in the paper. The research. Our 413 00:28:53,160 --> 00:28:57,640 Speaker 1: finding showed that the maximum risk reduction for all cause mortality, 414 00:28:58,160 --> 00:29:00,840 Speaker 1: cardiovascular disease, and total can so it was obtained at 415 00:29:00,840 --> 00:29:05,320 Speaker 1: approximately thirty to sixty minutes a week of muscle strengthening activity. 416 00:29:05,400 --> 00:29:11,000 Speaker 1: So there you go. Can you do more? Sure? But 417 00:29:11,080 --> 00:29:14,560 Speaker 1: I want you to be consistent. When clients would come 418 00:29:14,560 --> 00:29:17,840 Speaker 1: to me for the first time New Year's whenever and say, Okay, 419 00:29:17,880 --> 00:29:20,240 Speaker 1: we're gonna I'm gonna work out six times a week, 420 00:29:20,280 --> 00:29:23,280 Speaker 1: I'm gonna do this and that, and it was really aggressive, 421 00:29:23,320 --> 00:29:27,240 Speaker 1: I'd say, no, let's start small and get consistency down 422 00:29:28,000 --> 00:29:30,360 Speaker 1: and then we'll expand upon that. But you need to 423 00:29:30,560 --> 00:29:36,240 Speaker 1: short small victories first. The self efficacy and there are 424 00:29:36,280 --> 00:29:41,000 Speaker 1: no small steps. Every step is a step forward and 425 00:29:41,080 --> 00:29:45,120 Speaker 1: if you jump, oftentimes what happens you get hurt, You 426 00:29:45,240 --> 00:29:49,440 Speaker 1: overdo it and that doesn't work. All right, So this 427 00:29:49,520 --> 00:29:53,160 Speaker 1: is great news thirty to sixty minutes a week. It's 428 00:29:53,280 --> 00:30:00,719 Speaker 1: quality over quantity and consistency. All right. What are the limitations? 429 00:30:00,720 --> 00:30:03,560 Speaker 1: I actually went through most of them already, small number 430 00:30:03,560 --> 00:30:07,400 Speaker 1: of studies. They were mostly done on us participants, so 431 00:30:07,440 --> 00:30:12,640 Speaker 1: you can't really extrapolate it out to everyone. But it's 432 00:30:12,680 --> 00:30:18,959 Speaker 1: pretty good start. Self reports always a problem, right, And 433 00:30:19,080 --> 00:30:21,560 Speaker 1: one interesting thing, by the way, that I don't think 434 00:30:21,560 --> 00:30:25,120 Speaker 1: I've ever said. According to the research, measures of muscle 435 00:30:25,160 --> 00:30:28,680 Speaker 1: strengthing activities have been reported to have higher reliability than 436 00:30:28,720 --> 00:30:31,040 Speaker 1: those of aerobic activities. So, in other words, people tell 437 00:30:31,080 --> 00:30:34,719 Speaker 1: the truth or are more accurate about lifting weights strength 438 00:30:34,720 --> 00:30:38,080 Speaker 1: training than they are about aerobic activity. Not interesting, I mean, 439 00:30:38,200 --> 00:30:40,640 Speaker 1: kind of makes sense if you're someone like me. But 440 00:30:40,720 --> 00:30:43,960 Speaker 1: self reports are a problem. And one thing they don't 441 00:30:43,960 --> 00:30:46,120 Speaker 1: talk about in this paper that I have to talk about. 442 00:30:46,200 --> 00:30:49,920 Speaker 1: Being a strength and conditioning specialist and exercise physiologist and 443 00:30:49,920 --> 00:30:52,040 Speaker 1: someone who was a training for so many years, what 444 00:30:52,160 --> 00:30:54,400 Speaker 1: kind of strength training? They just asked them if they 445 00:30:54,400 --> 00:30:57,080 Speaker 1: strength trained as far as you can tell, what did 446 00:30:57,120 --> 00:31:02,400 Speaker 1: they do? Right kind of import It's that it's really 447 00:31:02,400 --> 00:31:06,560 Speaker 1: important to me. So they're just saying, how often do 448 00:31:06,600 --> 00:31:09,800 Speaker 1: you engage in strength training? Some is better than not, 449 00:31:10,160 --> 00:31:12,120 Speaker 1: but I kind of need to know, want to know 450 00:31:12,200 --> 00:31:14,360 Speaker 1: what the specific sorts, so we can start to break 451 00:31:14,360 --> 00:31:17,120 Speaker 1: it down more. But now you start to see more 452 00:31:17,160 --> 00:31:20,120 Speaker 1: and more as I bring you these studies. Sure there's limitations, 453 00:31:20,160 --> 00:31:23,080 Speaker 1: but let's go by common sense to people. Let's go 454 00:31:23,160 --> 00:31:26,880 Speaker 1: by common sense. But I kind of want to know 455 00:31:27,600 --> 00:31:31,400 Speaker 1: are you doing what are you doing? How well are 456 00:31:31,400 --> 00:31:34,240 Speaker 1: you doing it? Those are those are more studies to 457 00:31:34,280 --> 00:31:37,560 Speaker 1: be done. Those are more studies to be done. All right, 458 00:31:37,600 --> 00:31:41,320 Speaker 1: but this is great news. This is great news. Again 459 00:31:41,400 --> 00:31:47,760 Speaker 1: association not causation. But let's do as many things with 460 00:31:47,880 --> 00:31:53,720 Speaker 1: great associations as possible. In other words, all of these 461 00:31:53,800 --> 00:31:57,080 Speaker 1: associations that these studies that I bring to you are showing, 462 00:31:58,920 --> 00:32:01,200 Speaker 1: let's let's engage in a many of them as possible, 463 00:32:02,000 --> 00:32:06,880 Speaker 1: so that we have as many possible potential benefits from 464 00:32:07,000 --> 00:32:13,320 Speaker 1: them and that they are connected in such unique ways. 465 00:32:13,920 --> 00:32:19,680 Speaker 1: Those three things let's finish the show with. As always, 466 00:32:20,320 --> 00:32:24,000 Speaker 1: we control what we put into our mouths. And by 467 00:32:24,040 --> 00:32:27,800 Speaker 1: the way I'm gonna say it, one more time. Stop 468 00:32:27,800 --> 00:32:31,560 Speaker 1: focusing on what you're not eating. I don't want to. 469 00:32:32,760 --> 00:32:36,120 Speaker 1: If I get pitched more people on intermittent fasting, I 470 00:32:36,160 --> 00:32:38,760 Speaker 1: will do more shows on that, but not right now, 471 00:32:38,800 --> 00:32:41,520 Speaker 1: not until people are eating healthy foods. Before you can 472 00:32:41,520 --> 00:32:44,280 Speaker 1: start fasting, you need to be eating healthy foods first. 473 00:32:44,320 --> 00:32:47,200 Speaker 1: Then you can focus on not eating until you're putting 474 00:32:47,200 --> 00:32:48,800 Speaker 1: healthy things in your body. I don't want to talk 475 00:32:48,800 --> 00:32:53,480 Speaker 1: about not eating not doing something. I want to talk 476 00:32:53,480 --> 00:32:57,000 Speaker 1: about doing something, actively, doing something in the right way, 477 00:32:57,120 --> 00:32:59,880 Speaker 1: all right, So controlling what you you pointed into your body, 478 00:33:00,240 --> 00:33:04,800 Speaker 1: h moving your body more, and then focusing on mental health, 479 00:33:05,400 --> 00:33:08,440 Speaker 1: your attitudes, your state of mind so important, and the 480 00:33:08,480 --> 00:33:11,760 Speaker 1: three are so connected, and they all benefit one another, 481 00:33:12,440 --> 00:33:14,920 Speaker 1: and one leads to another. And the more you do 482 00:33:15,480 --> 00:33:19,840 Speaker 1: of something frequently, the better there you go. Strength training, 483 00:33:20,200 --> 00:33:26,920 Speaker 1: diabetes one cancer, different cancers all cause mortality, and it 484 00:33:27,000 --> 00:33:29,640 Speaker 1: doesn't just as I say, I'll continue to say it 485 00:33:30,000 --> 00:33:32,600 Speaker 1: for you know. It's a great line, especially for TV. 486 00:33:33,280 --> 00:33:37,600 Speaker 1: Cardiovascular exercise adds years to our life. Strength training ads 487 00:33:37,680 --> 00:33:40,840 Speaker 1: life to our years. But they actually both do both, 488 00:33:42,240 --> 00:33:44,560 Speaker 1: and that's awesome, all right, thank you for listening. I'm 489 00:33:44,600 --> 00:33:48,160 Speaker 1: Tom Holland. Exercise physiologist certified Sports nutrition is if you 490 00:33:48,200 --> 00:33:49,920 Speaker 1: want to reach out as that person did with that 491 00:33:49,960 --> 00:33:54,800 Speaker 1: great success story, with your success story or your questions comments, 492 00:33:55,280 --> 00:33:57,080 Speaker 1: I love to hear from you. Tom h Fit is 493 00:33:57,160 --> 00:33:59,680 Speaker 1: Instagram and Twitter, Tom h Fit. You can go to 494 00:33:59,800 --> 00:34:03,960 Speaker 1: Fitness Disrupted dot com. Email me through the site, please subscribe, 495 00:34:03,960 --> 00:34:07,240 Speaker 1: follow whatever way you can connect to the show. Greatly appreciated. 496 00:34:07,600 --> 00:34:10,120 Speaker 1: Great guests coming up a bunch, Oh my gosh, such 497 00:34:10,160 --> 00:34:14,160 Speaker 1: great shows coming up. And thank you for listening. I'm 498 00:34:14,160 --> 00:34:17,800 Speaker 1: going to bring you the greatest information and the greatest 499 00:34:17,840 --> 00:34:21,759 Speaker 1: guests so you can live your best life. That's what 500 00:34:21,800 --> 00:34:27,560 Speaker 1: it's about. I take it really seriously. I am Tom Holland. 501 00:34:28,360 --> 00:34:36,600 Speaker 1: This is Fitness Disrupted, Believe in yourself. Fitness Disrupted is 502 00:34:36,640 --> 00:34:39,919 Speaker 1: a production of I Heart Radio. For more podcasts from 503 00:34:39,920 --> 00:34:43,680 Speaker 1: my Heart Radio, visit the I heart Radio app, Apple Podcasts, 504 00:34:43,840 --> 00:34:46,080 Speaker 1: or wherever you listen to your favorite shows.