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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Went

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Speaker 1: out for a run the other day and I enjoyed

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Speaker 1: it for a reason that was kind of new for

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Speaker 1: even me. And it goes to the topic of today's show. Now,

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Speaker 1: the topic of today's show. I have studied and I've

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Speaker 1: talked about it here, but for some reason, it's coming

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Speaker 1: up more and more in my studies and my research

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Speaker 1: and my readings. And it was just a different reason why,

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Speaker 1: along with the other things that made that run, that

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Speaker 1: exercise so enjoyable, this was up there in a way

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Speaker 1: it hadn't been in the past. And you're going, what

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Speaker 1: the heck are you talking about? I'm going to get there,

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Speaker 1: And in preparing for today's show, these words kept coming

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Speaker 1: up over and over again. Control the body, the mind,

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Speaker 1: myriad benefits, not weight loss belief over and over and

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Speaker 1: the longer I am in this industry, the more that

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Speaker 1: not weight loss topic just keeps coming up. Why Because

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Speaker 1: that's what exercise and even nutrition has just focused on

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Speaker 1: to its detriment. Exercise and that scale so connected with

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Speaker 1: so many people. And the problem is is, yes, that

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Speaker 1: it matters. It matters. We need to be a healthy weight.

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Speaker 1: Carrying around excess weight is a problem, leads to so

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Speaker 1: many different problems. So we need to be a healthy way.

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Speaker 1: But exercises so much more than that, you know. And

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Speaker 1: out of the three some odd shows, I'm not even

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Speaker 1: sure have we broken that yet. I gotta look. I mean,

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Speaker 1: this topic just keeps coming up over and over and

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Speaker 1: over again, but for good reason, for great reason, and

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Speaker 1: especially for the topic of today's show. And I'm gonna

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Speaker 1: focus on one specific study. You know, the last show,

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Speaker 1: I gave you the title of the study right away.

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Speaker 1: I gotta do that again. Why not white matter plasticity

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Speaker 1: in healthy older adults the effects of aerobic exercise. White

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Speaker 1: matter plasticity. Awesome, three awesome words. So today we're talking

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Speaker 1: about the brain. And someone reached out social media, going

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Speaker 1: back and forth about this very topic, one of the listeners.

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Speaker 1: And I always want to thank you for connecting and

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Speaker 1: reaching out with comments and questions. Helps me bring you

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Speaker 1: the best possible product here that interaction. What are your questions,

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Speaker 1: what are your concerns, what what are your obstacles? So

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Speaker 1: many emails and direct messages about that, So thank you

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Speaker 1: for that, but yes, the mind, the mind, you can't

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Speaker 1: measure that on a scale. You can measure it, Mr Eyes,

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Speaker 1: And what I'm going to talk about today, and I've

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Speaker 1: done the shows on what just feeling good. That exercise

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Speaker 1: makes you feel good. So when I went out for

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Speaker 1: that run, I felt so good at the end, so

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Speaker 1: much better in the middle than I did at the start.

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Speaker 1: And we've all had that experience. And it does not

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Speaker 1: have to be running, and it isn't for many of you.

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Speaker 1: It's biking, it's swimming, it's tennis, it's walk ging the

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Speaker 1: number one form of exercise, and then walking is involved

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Speaker 1: in this study. But it's not about weight loss. But

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Speaker 1: it's that awesome takeaway that I love to give you

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Speaker 1: and give you every show, just about that you have control, control, control, control.

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Speaker 1: You know, I was thinking as I was walking the

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Speaker 1: dogs this morning and thinking about the show, and you know,

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Speaker 1: I take notes and then I go for a walk

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Speaker 1: and I go over you know the notes in my head.

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Speaker 1: What if I turned around, What if people just said

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Speaker 1: to you, you're right, all those horrible bogus You know,

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Speaker 1: I was gonna say studies, but people interpreting studies erroneously,

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Speaker 1: that you don't have control, that you're doomed by your genetics,

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Speaker 1: and all of those completely false narratives. But if I

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Speaker 1: just said to your shirt, you're you forget it, You're

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Speaker 1: gonna die young. You have no control, just give up.

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Speaker 1: That's what they're saying, and it's wrong. And this study

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Speaker 1: will add fuel to that fire of control. And I'm

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Speaker 1: going to bring you this stuff over and over and

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Speaker 1: over again, because that's what it takes. I gonna take

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Speaker 1: one study to convince you, and it shouldn't one study.

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Speaker 1: There's if we could do just one study and that

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Speaker 1: would prove something, that would be awesome, but that's not

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Speaker 1: how it works. But I'm gonna hammer home over and

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Speaker 1: over with all of these different studies and all the

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Speaker 1: different clients stories and experiences the control issue because it's

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Speaker 1: so darn important. All right, quick break, when we come

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Speaker 1: back and get right into it. Amazing study White Matter

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Speaker 1: Plasticity and healthy older adults the effects of aerobic exercise. Now,

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Speaker 1: don't let that title scare you away. It's a really

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Speaker 1: amazing takeaway. We'll be right back and we are back

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Speaker 1: talking about exercise, specifically aerobic exercise. But that's what this

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Speaker 1: study looked at but strength training as well preserves the

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Speaker 1: muscles and your mind both. Do you ever hear that

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Speaker 1: on TV? That's what I was thinking about this morning

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Speaker 1: again walking the dogs. Do you hear that? No? What

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Speaker 1: do you hear? The pills and the products, the drugs

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Speaker 1: to help improve your memory, to help improve your muscles,

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Speaker 1: the supplements, they are super expensive and they just don't work.

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Speaker 1: I'm trying to think of a nice way to say it.

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Speaker 1: You know, and you have the solution, that is, and

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Speaker 1: not only is it free, it's the myriad benefits. It's

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Speaker 1: not one or two or six or ten side effects,

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Speaker 1: healthy side effects that come from strength training and aerobic

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Speaker 1: exercise and finding your healthy diet. It's dozens and dozens

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Speaker 1: and dozens. And so when you think you're not getting one,

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Speaker 1: like the scale moving, don't worry. You're getting all of

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Speaker 1: the others that you cannot see. And if you go

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Speaker 1: for that walk and it's not you know, just something

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Speaker 1: feel the way it usually does. You don't get that

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Speaker 1: hit of feel good hormones that you always do, or

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Speaker 1: maybe you're going a little slower, it feels a little

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Speaker 1: harder and you don't know why. Don't worry. You're still

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Speaker 1: getting all the other benefits. Every workout matters, every minute counts.

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Speaker 1: And so in preparing for the show, I was thinking

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Speaker 1: about sarcopenia right, talked about that how strength training is

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Speaker 1: the fountain of it because it preserves muscle. Sarcopenia is

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Speaker 1: the loss of muscle mass as we age. It is

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Speaker 1: not inevitable. It is preventable, and that comes through strength

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Speaker 1: training and adequate and take a protein. And that's awesome.

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Speaker 1: And just like you can prevent, mitigate, combat sarcopenia, you

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Speaker 1: can also combat brain issues white matter disease specifically that

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Speaker 1: I'm going to talk about that this study focuses on.

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Speaker 1: You can preserve your body and you can preserve your brain.

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Speaker 1: You have control. Is it perfect? Of course not, And

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Speaker 1: that's the problem. That's human nature to say, see this

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Speaker 1: person ended up this way even though they did X healthy.

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Speaker 1: The show I did about Jim Fix the quick tip,

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Speaker 1: that's the problem. But you have control, and when you

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Speaker 1: do healthy things consistently, really good things happen. But that

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Speaker 1: is why, as I've said before, I had to start

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Speaker 1: my most recent book, The Micro Workout Plan, by in

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Speaker 1: the introduction saying, you have to believe you have control,

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Speaker 1: incredible control, will things happen, of course, but we never

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Speaker 1: know what would have happened had you not done those things.

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Speaker 1: You know, Jim Fix dying at fifty two while running

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Speaker 1: most likely would have died back when his father did

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Speaker 1: in his thirties from a heart attack. But I digress.

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Speaker 1: But it's about control, people, and that's why study after

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Speaker 1: study I will bring you to show you that I'm

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Speaker 1: not just pulling this out of the air. This is science.

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Speaker 1: And in a time when science is finally getting it's

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Speaker 1: you know do, why don't you start focusing on that

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Speaker 1: with your strength, with your cardio, with your nutrition, and

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Speaker 1: feeling good about it, feeling so good about it as

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Speaker 1: I did during that run that I will get to

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Speaker 1: in uh just a few But you gotta look at

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Speaker 1: it that way. The same way you can preserve in

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Speaker 1: a similar fashion, you can preserve your muscle as you age.

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Speaker 1: You can preserve your mind. And it's use it or

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Speaker 1: lose it. For your body and your mind. We were

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Speaker 1: meant to move, we were meant to move forward. We're

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Speaker 1: not meant to sit. We're not meant to eat what

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Speaker 1: we eat today. But when you make small changes in

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Speaker 1: both of those areas, you will live your best life

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Speaker 1: because it's about quality of life for your body and

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Speaker 1: your brain. You can live to be a hundred, you

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Speaker 1: can live to be ninety, You'll live to be a

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Speaker 1: hundred and ten. But what are those years going to

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Speaker 1: be like? Will you be mobile? Will you be cognizant?

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Speaker 1: Or really have issues? So why white matter matters is

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Speaker 1: what we're going to talk about here, White matter disease.

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Speaker 1: I'm going to read you the definition. Okay, white matter disease.

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Speaker 1: We're talking about the brain here, people, is the wearing

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Speaker 1: a way of tissue in the largest and deepest part

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Speaker 1: of your brain that has a number of causes, including aging.

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Speaker 1: But we can't control aging, can we. This tissue contains

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Speaker 1: millions of nerve fibers or axons that connect other parts

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Speaker 1: of the brain and spinal cord and signal your nerves

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Speaker 1: to talk to one another. A fatty material called myelin

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Speaker 1: protects the fibers and gives white matter its color. I

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Speaker 1: feel like I'm back in my master's program studying myelin

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Speaker 1: and dendrites, all those kind of things. All right, This

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Speaker 1: type of brain tissue helps you think fast, walks straight,

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Speaker 1: and keeps you from falling. Mm hmm. These are important things.

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Speaker 1: As we age. Yes, when it becomes diseased, the mile

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Speaker 1: in breaks down. The signals that help you do these

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Speaker 1: things can't get through. Your body stops working like it should,

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Speaker 1: much like a kink in a garden hose makes the

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Speaker 1: water that comes out go awry. White matter disease happens

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Speaker 1: in older or elderly people. There are ways to prevent

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Speaker 1: or even reverse this condition, but you need to start now.

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Speaker 1: Let me go back. This type of brain tissue helps

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Speaker 1: you to think fast, important, walk straight, and keeps you

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Speaker 1: from falling. And as I read that preparing for the show,

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Speaker 1: I thought, well, strength training does that too, right, walk straight,

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Speaker 1: keep you from falling? You can control that as you age.

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Speaker 1: When you age and you fall and you break a hip,

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Speaker 1: not good, not good, And so control through strength training

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Speaker 1: and through exercise for the brain. All right, And what

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Speaker 1: we are talking about here I have talked about a

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Speaker 1: little bit prior episodes, and we will continue too because

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Speaker 1: it is so exciting. Is that enormous benefit of exercise

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Speaker 1: that has not talked about enough. Neuroplasticity or brain plasticity.

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Speaker 1: What is that? The ability of the brain to modify

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Speaker 1: its connections or rewire itself. You can make changes in

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Speaker 1: your body, and you can make changes in your brain.

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Speaker 1: And so here's the study, White matter plasticity and healthy

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Speaker 1: older adults the effects of aerobic exercise. This was October NeuroImage.

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Speaker 1: All right, First, I have to I have to say

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Speaker 1: that in researching this episode and this study in particular,

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Speaker 1: an article came up and it was all about the

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Speaker 1: best and how this study shows that aerobic exercise is

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Speaker 1: the best for the brain. Okay, we don't have to

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Speaker 1: focus on the best. Obviously there's value to knowing what

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Speaker 1: is effective and more effective, but it all matters. So

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Speaker 1: it's not that you're going to do just aerobic exercise

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Speaker 1: for your brain, because there are cognitive benefits of strength

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Speaker 1: training as well. So I understand why that article was

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Speaker 1: written the way it was, but I don't like it.

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Speaker 1: I don't need to know the best necessarily. You don't

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Speaker 1: need to know the best type of protein. You need

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Speaker 1: to eat your protein. You don't need to know the

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Speaker 1: best type of exercise for your brain. You need to

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Speaker 1: do cardio and strength. End of story. Two buckets. Now, yes,

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Speaker 1: the study will look at the better types and and

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Speaker 1: that bears discussion, and it will make sense for the brain,

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Speaker 1: not best, but effective in a certain way. And so

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Speaker 1: that word best needs to be parsed out, and it

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Speaker 1: never is except on this show, all right, So how

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Speaker 1: to how to get that off my chest? So let

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Speaker 1: me just read you the introduction to this study. Global

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Speaker 1: incidence of dementia is projected to double every twenty years,

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Speaker 1: Thus developing effective strategies to reduce the risk of cognitive

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Speaker 1: decline is critical. Cortical disconnection due to white matter degeneration

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Speaker 1: is considered one of the primary mechanisms of cognitive decline

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Speaker 1: in healthy aging. So think of white matter degeneration again

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Speaker 1: a sarcopenia of the brain. Okay, and maybe not not

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Speaker 1: the perfect analogy, but for our purposes it will help

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Speaker 1: and may proceed gray matter pathology in Alzheimer's disease. White

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Speaker 1: matter integrity decreases in healthy aging and dementia, as demonstrated

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Speaker 1: by studies using diffusion tensor imaging. As within person. Declines

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Speaker 1: in white matter integrity can occur over a period as

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Speaker 1: brief as six months, quickly people in cognitively healthy older adults.

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Speaker 1: And here's what I underlined. Here's the final sentence, here's

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Speaker 1: the takeaway, Here's the really important line. It is critical

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Speaker 1: to determine whether white matter deterioration is reversible or malleable,

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Speaker 1: can it be changed? And if so how? All right,

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Speaker 1: here's part of the abstract for you. White matter deterioration

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Speaker 1: is associated with cognitive impairment. We just read that. Learned

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Speaker 1: that in healthy aging in Alzheimer's disease, it is critical

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Speaker 1: to identify interventions that can slow down white matter deterioration. Yes,

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Speaker 1: repeating ourselves. So far clinical trials have failed to demonstrate

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Speaker 1: the benefits of aerobic exercise on the adult white matter

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Speaker 1: using diffusion magnetic resonance imaging m r S people. Here

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Speaker 1: we report the effects of a six month aerobic walking

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Speaker 1: and dance interventions. So now you're learning about this study

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Speaker 1: on white matter integrity and healthy older adults. Okay, six

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Speaker 1: month aerobic walking and dance interventions on the white matter

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Speaker 1: in healthy older adults hundred and eighty aged sixty to

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Speaker 1: seventy nine years. And they did this by measuring changes

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Speaker 1: in the ratio of calibrated T one to T two

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Speaker 1: weighted images. We don't need to understand that, and we continue.

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Speaker 1: Participants were community dwelling older adults again, average age about

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Speaker 1: sixty five years sixty were women enrolled in a twenty

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Speaker 1: four week randomized controlled exercise trial that examined the effects

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Speaker 1: of aerobic exercise on cognitive performance and brain health. All Right,

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Speaker 1: so they collected baseline data, don't need to give you

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Speaker 1: all that, and then they were assigned to one of

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Speaker 1: four interventions implemented over four waves from October two eleven

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Speaker 1: to November two fourteen. When we come back from the

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Speaker 1: final break, I'm going to give you those four interventions

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Speaker 1: and what they found. All right, final break, we'll be

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Speaker 1: right back talking about exercise preserving your mind, helping to

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Speaker 1: improve your cognitive health. Benefit of exercise that is not

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Speaker 1: found on your scale, people, or in the mirror. Let's

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Speaker 1: stop looking at the scale and the mirror, or stop

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Speaker 1: looking at it as much. Both of those things will

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Speaker 1: change when you take the focus off. As I've said

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Speaker 1: in the past. All Right, For intervention groups for this study,

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Speaker 1: whereas follows, The active control involved exercises designed to improve flexibility, strength,

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Speaker 1: and balance with the aid of yoga mats and blocks, chairs,

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Speaker 1: and resistance bands specifically designed for individuals sixty years of

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Speaker 1: age and older. This intervention served as the active control

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Speaker 1: group to account for the social engage each mint and

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Speaker 1: novelty in the other interventions. With the difference than the

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Speaker 1: that the active control was not aimed to increase cardio

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Speaker 1: respiratory fitness. Okay, interesting. The walking intervention was designed to

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Speaker 1: increase cardio respiratory fitness. Thus it involved walking sessions at

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Speaker 1: fifty to six maximum heart rate, so not easy but

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Speaker 1: not super hard. As ascertained from a maximum graded exercise test,

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Speaker 1: walking duration increased from twenty to forty minutes during the

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Speaker 1: first six weeks of the program. During the remaining eighteen weeks,

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Speaker 1: participants walked for forty minutes at six their maximum heartrate

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Speaker 1: each session. So now that's pushing it. That's a that's

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Speaker 1: a good walk, a good intensity. Frequent assessment of heart

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Speaker 1: rate using either palpatient or polar heart rate monitors, and

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Speaker 1: rating of perceived exertion ensured that participants exercise was performed

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Speaker 1: at the prescribed intensity. So that's good. They're they're monitory.

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Speaker 1: They this is not not just uh, you know, hey,

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Speaker 1: on a scale of one to ten, how do you feel?

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Speaker 1: H um. They're using that, but they're also using heart rate.

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Speaker 1: Exercise logs were completed after each exercise session. The walking

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Speaker 1: plus nutrition group, so this is the third one. In

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Speaker 1: addition to the above, walking intervention received a nutritional supplement

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Speaker 1: containing antioxidants, anti inflammatories, vitamins, minerals, and beta alanine. Beta

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Speaker 1: alanine is thought to promote the effect of increased cardio

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Speaker 1: respiratory fitness by increasing lean muscle mass. However, the analyses

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Speaker 1: of the primary outcomes indicated no difference in gain in

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Speaker 1: cardio respiratory fitness between the walking interventions. Therefore, walking and

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Speaker 1: nutrition were combined. That's interesting. And finally, the dance intervention

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Speaker 1: was designed to provide simultaneous cognitive and social enrichment combined

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Speaker 1: with aerobic physical activity. The choreographed dance combinations became progressively

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Speaker 1: more challenging over the course of the six months program groups.

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Speaker 1: Social dance styles were selected to minimize lead follow rules.

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Speaker 1: In each session, participants learned for dance and recorded their

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Speaker 1: heart rate and perceived exertion after each dance. Each participant

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Speaker 1: learned and alternated between the two roles for each dance.

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Speaker 1: Increasing the cognitive challenge is a really interesting study. So

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Speaker 1: they're challenging them mentally, They're doing different types of exercise

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Speaker 1: to get the heart rate up. There's the social component

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Speaker 1: they tried to add that nutrition in, decided hey, that's

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Speaker 1: not really making a difference, and combined them and let's

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Speaker 1: see what they found. Specifically, the aerobic walking and social

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Speaker 1: dance interventions resulted in positive changes in the T one

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Speaker 1: W T two W signal in late milinating regions. It's

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Speaker 1: gonna make sense in the second people, as compared to

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Speaker 1: widespread decreases in the T one W T two W

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Speaker 1: signal in the active control. Notably, in the aerobic walking group,

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Speaker 1: positive change in the T one W T TWOW signal

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Speaker 1: correlated with improved episodic memory performance. Okay, pulling this stuff out,

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Speaker 1: that's what That's what's important, right are So in the

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Speaker 1: walking group it correlated with positive improved memory performance. Episodic

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Speaker 1: memory performance. Walking is helping your memory. Lastly, intervention induced

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Speaker 1: increases in cardio respiratory fitness did not correlate with changes

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Speaker 1: in the T one W T two signal T two

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Speaker 1: W signal. So don't worry about your fitness level, don't

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Speaker 1: worry about how fast you're going. At least at the start.

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Speaker 1: You're getting the benefit potentially of this memory, of this

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Speaker 1: white matter, of the connections of the neural performance from walking. So,

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Speaker 1: in other words, those metrics that we get so hung

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Speaker 1: up on cardio respiratory fitness, You're going to improve that

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Speaker 1: over time, but don't worry about it. Don't get stuck

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Speaker 1: in the numbers, is my point. People. So I'm trying

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Speaker 1: to go you're getting benefits. You know when people say

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Speaker 1: to me, uh, you know, I only walk at this

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Speaker 1: pace or I only walk this stop stop. All right,

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Speaker 1: So what's the takeaway? You know, talking about milinating regions

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Speaker 1: and things like that, you have no idea what that means. Okay,

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Speaker 1: two paragraphs for conclusions. Here Together, our findings suggest that

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Speaker 1: white matter regions that are vulnerable to aging retain some

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Speaker 1: degree of plasticity that can be induced by aerobic exercise training.

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Speaker 1: I have that in bold. I have that underlined, and

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Speaker 1: I'm going to read it again. Our findings suggest suggest

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Speaker 1: does it proof positive? Of course, not suggest that white

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Speaker 1: matter regions we just learned it's important that are vulnerable

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Speaker 1: to aging retains some degree. Some degree. I'll take some degree, people,

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Speaker 1: and then if I'm eating healthy and doing other things,

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Speaker 1: maybe that's some degree turns into a large degree. There's

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Speaker 1: no one thing, some degree of plasticity that can be

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Speaker 1: induced by aerobic exercise training. That's great news. That's amazing news.

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Speaker 1: That's news that we don't hear enough. Where Where are

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Speaker 1: the Instagram posts about exercise and your brain? No, you

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Speaker 1: see the body, you see the butts there? I said it,

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Speaker 1: had to say it. Oh my god, I'm so tired

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Speaker 1: of those pictures. I digress. I didn't think I'd go

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Speaker 1: there anyway. In addition, we provided evidence that the T

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Speaker 1: one W T two W signal may be a useful

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Speaker 1: and broadly accessible measure for studying short term within person

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Speaker 1: plasticity and deterioration in the adult human white matter. Okay,

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Speaker 1: great news for future study. And one more concluding paragraph

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Speaker 1: reiterates what we just read. Our study provides evidence for

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Speaker 1: white matter plasticity and older adults induced by a bick

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Speaker 1: walking and dance and dance. So aerobic walking worked, and dance.

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Speaker 1: Move your body, get your heart rate up. I don't

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Speaker 1: care how you do it. There is no one best way.

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Speaker 1: The best way is the one you enjoy, do frequently,

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Speaker 1: and ideally mix it up as well. Measured by an

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Speaker 1: increase in T one W T two W signal, the

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Speaker 1: findings suggests that the white matter in the adult brain

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Speaker 1: retains plasticity in voldnemble regions and reading it again, just

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Speaker 1: written slightly differently, and that these changes can be observed

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Speaker 1: on a short term scale. So it's a short study

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Speaker 1: relatively speaking, and they saw positive changes. Further studies are

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Speaker 1: needed to understand that exercise induced adaptations that lead to

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Speaker 1: increased T one W T two W and that mediate

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Speaker 1: effects on episodic memory function. All workouts matter, and when

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Speaker 1: people ask and I understand it, I get it. You

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Speaker 1: know if I stop exercising, you know how soon will

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Speaker 1: I lose muscle? How soon? Don't worry about those things

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Speaker 1: worry about focus on the benefits of every single one

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Speaker 1: of preserving now that you know white matter your brain.

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Speaker 1: It's not how much time you take off. It's not

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Speaker 1: how you try to do the best work out possible,

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Speaker 1: the hardest. No, it's the consistency and it's the focusing

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Speaker 1: on the healthy habits for the multitude of positive health outcomes.

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Speaker 1: We all want to look good in the mirror. I

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Speaker 1: get it. We all want to fit into our clothes

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Speaker 1: as ust as we can, or many people do, and

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Speaker 1: we should be that the healthiest weight we can be

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Speaker 1: so that we don't have arthritic issues, have increased risk

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Speaker 1: of so many things, heart disease, diabetes, multiple cancers. Leave

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Speaker 1: you with this same way I started. You have to

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Speaker 1: believe you have control, and I'm giving you study after study,

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Speaker 1: show after show to reiterate that we do. I will

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Speaker 1: give you the science to help strengthen your resolve, to

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Speaker 1: help strengthen the habits that you are trying to implement.

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Speaker 1: That's the hardest part. I understand. I spent half my

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Speaker 1: life training clients, trying to get them to make you

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Speaker 1: healthy habits outside of the session. Session in and of itself,

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Speaker 1: you know, come to me one to three times a week,

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Speaker 1: back and then awesome. But my ultimate was to change

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Speaker 1: her habits outside the session and to give you the

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Speaker 1: belief that it mattered. So back to my run. This

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Speaker 1: was a later in the day run. I'm finding harder

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Speaker 1: and harder to do those runs later in the day

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Speaker 1: some days that I'm up for it more often than not.

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Speaker 1: I wish I would have done it earlier in the day.

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Speaker 1: But I just started getting into this study and the

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Speaker 1: research for the show when I was getting ready for

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Speaker 1: this run, and I thought, you know what I'm gonna

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Speaker 1: I'm gonna run because it's it's really good for my head,

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Speaker 1: and I knew that my brain, and this research was

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Speaker 1: fresh in my mind, pun intended, and it was a

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Speaker 1: different enjoyment. It was another box just checked of benefits

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00:29:00,160 --> 00:29:04,840
Speaker 1: that again I knew, but it was just stronger. I

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Speaker 1: felt better about the run in a different way, and

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Speaker 1: I felt good from the run. I felt, you know,

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Speaker 1: good from being outside. Went longer than I thought I would.

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Speaker 1: But as I get older, fifty two, I know that

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Speaker 1: I need to protect as much as I can of

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Speaker 1: my body and my brain, and I have control and

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Speaker 1: I don't have to do a lot, and it all matters,

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Speaker 1: and it all adds up and it feels good. But

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Speaker 1: when you take your focus off of the weight and

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Speaker 1: the scale and all of those other things, those will come.

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Speaker 1: They have to come if you are consistent. They have to.

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Speaker 1: If you better the way you eat, you're taking in

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Speaker 1: fewer calories, you're feeling better about yourself, you are exercising more,

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Speaker 1: you're burning more calories. The body will change for the

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Speaker 1: positive physically outwardly. But my whole point is that there's

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Speaker 1: so much more to it. And when you change from

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Speaker 1: the inside and focus on that first stuff, you can't see,

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Speaker 1: but you believe that you want to be the best

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Speaker 1: you can be at It changes your entire focus, outlook,

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Speaker 1: and enjoyment of everything you do. That is healthy. All right?

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Speaker 1: That was fun. Why white matter matters. Exercise is awesome

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Speaker 1: and we're still learning. We're still learning all the benefits.

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Speaker 1: All right. If you have not yet subscribed to the show,

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Speaker 1: please do comment rate if you can reach out. Tom

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Speaker 1: h Fit is Instagram. Tom h Fit is also Twitter.

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Speaker 1: I'm gonna be posting a lot of stuff. My goal

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Speaker 1: is to go fast. My next environment race I should

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Speaker 1: topic for another show, but you know, putting it out there,

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Speaker 1: that's that's a challenge. I get it. I feel it.

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Speaker 1: It's easier to not but that's not how the world works.

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Speaker 1: That's not how we should live our lives. In my

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Speaker 1: opinion and experience, Fitness Disrupted dot com. Go there, email

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00:31:16,920 --> 00:31:19,640
Speaker 1: me through the site, read more about what I do,

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00:31:19,720 --> 00:31:23,120
Speaker 1: what I've done, what I will do. Uh and that

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00:31:23,200 --> 00:31:25,680
Speaker 1: includes Tom holl and fitness dot com, which is my

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Speaker 1: virtual gym that I am slowly building out all the

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Speaker 1: content that I have designed, crude created over the years, videos, workouts,

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Speaker 1: everything in one place for you, all right, Tom Paul

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Speaker 1: and fitness dot com. Uh, I really appreciate all of

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00:31:42,040 --> 00:31:44,760
Speaker 1: you who listen. I appreciate you those of you who

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00:31:44,800 --> 00:31:48,560
Speaker 1: are subscribers, and just know that this is what I do.

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Speaker 1: I want us all to have our best lives, body

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Speaker 1: and mind, and we can do that. And I'm not

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Speaker 1: going to bring you garbage information. I'm not going to

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00:31:57,720 --> 00:32:01,600
Speaker 1: bring you garbage guests ever, because this is too important.

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Speaker 1: We control three things. How much we move, what we

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Speaker 1: put into our mouths, our attitudes. That is awesome. I

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Speaker 1: am Tom Holland, exercise physiologists, certified sports nutritionists, Believe in yourself.

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Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

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Speaker 1: more podcasts from my Heart Radio, visit the I heart

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Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

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Speaker 1: favorite shows.