1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,880 --> 00:00:16,200 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. It. 3 00:00:18,000 --> 00:00:22,160 Speaker 1: You know, how you know you are doing exactly what 4 00:00:22,200 --> 00:00:25,440 Speaker 1: you were meant to do in life is that you 5 00:00:25,480 --> 00:00:29,720 Speaker 1: are ridiculously excited to get to work every day. And 6 00:00:30,040 --> 00:00:33,080 Speaker 1: that's how I feel every day, and that's especially how 7 00:00:33,080 --> 00:00:37,479 Speaker 1: I feel about doing this podcast. I feel like every 8 00:00:37,520 --> 00:00:40,200 Speaker 1: time I begin to show what I want to say 9 00:00:40,320 --> 00:00:43,400 Speaker 1: and do, sometimes say is this is the perfect topic 10 00:00:44,720 --> 00:00:48,400 Speaker 1: And guess what this is another one of those days. 11 00:00:48,520 --> 00:00:50,680 Speaker 1: Could not be more excited to bring this topic to 12 00:00:50,720 --> 00:00:54,520 Speaker 1: you to talk about it. It has just about everything 13 00:00:55,120 --> 00:01:00,880 Speaker 1: that this show is about in it with a major 14 00:01:00,960 --> 00:01:06,160 Speaker 1: publication putting out an article that's going to confuse you. 15 00:01:07,200 --> 00:01:12,800 Speaker 1: And it's a major publication and it's the same stuff 16 00:01:12,959 --> 00:01:16,960 Speaker 1: over and over again, and I'm gonna break it down 17 00:01:17,080 --> 00:01:21,280 Speaker 1: and just pull it apart and just poke holes all 18 00:01:21,360 --> 00:01:24,479 Speaker 1: over it. Now, let me say this, I am fortunate 19 00:01:24,760 --> 00:01:27,600 Speaker 1: worked really hard for this, but one thing I never 20 00:01:27,880 --> 00:01:32,440 Speaker 1: wanted to do in this industry was have to write 21 00:01:32,520 --> 00:01:35,440 Speaker 1: articles that I didn't believe in. Essentially, so in other words, 22 00:01:35,520 --> 00:01:38,120 Speaker 1: if I just wrote I have many different things I 23 00:01:38,160 --> 00:01:40,319 Speaker 1: do in this business. And one of the reasons is 24 00:01:40,480 --> 00:01:43,280 Speaker 1: so that I can have the freedom to write and 25 00:01:43,319 --> 00:01:47,080 Speaker 1: talk about and do videos only on what I believe. 26 00:01:47,120 --> 00:01:51,120 Speaker 1: And that's challenging if you're a writer, a contract writer 27 00:01:51,680 --> 00:01:54,600 Speaker 1: and you have to turn out several articles a day 28 00:01:55,120 --> 00:01:58,560 Speaker 1: that many people do in the fitness and nutrition world, 29 00:01:58,640 --> 00:02:01,520 Speaker 1: that that's the only job. And they're writing for a website. 30 00:02:02,920 --> 00:02:05,760 Speaker 1: That's a challenge. That's a challenge to do every day 31 00:02:05,760 --> 00:02:08,239 Speaker 1: and to get clicks and to get people to read it. 32 00:02:08,320 --> 00:02:11,480 Speaker 1: So I'm giving them an excuse, but I get it. 33 00:02:12,320 --> 00:02:16,160 Speaker 1: But I have to say this, there are those who 34 00:02:16,440 --> 00:02:19,600 Speaker 1: write those articles to get the clicks, and there's two 35 00:02:19,600 --> 00:02:23,160 Speaker 1: things going on. Some know what they're doing as far 36 00:02:23,200 --> 00:02:27,000 Speaker 1: as the misinformation, most don't. Most don't. And here's the 37 00:02:27,040 --> 00:02:32,000 Speaker 1: two big problems. They either have one or both, and 38 00:02:32,000 --> 00:02:35,000 Speaker 1: it's usually both. That they don't understand the exercise science 39 00:02:35,000 --> 00:02:37,119 Speaker 1: and that's the vast majority. They don't have the background, 40 00:02:37,120 --> 00:02:40,560 Speaker 1: the education. And then they have their personal biases and 41 00:02:40,560 --> 00:02:42,560 Speaker 1: that is a huge problem. And I've dealt with this 42 00:02:42,880 --> 00:02:46,720 Speaker 1: when I've been writing books with different you know, people 43 00:02:46,760 --> 00:02:53,160 Speaker 1: who are involved. It's a challenging industry when the people 44 00:02:53,200 --> 00:02:59,919 Speaker 1: who are looking over editing. Producing come in with their 45 00:03:00,080 --> 00:03:04,600 Speaker 1: biases and with their lack of education, lack of understanding. 46 00:03:05,000 --> 00:03:09,040 Speaker 1: So we go in knowing that right, lack of scientific 47 00:03:09,040 --> 00:03:14,480 Speaker 1: background huge issues. Lack of bias, huge issue. So this article, 48 00:03:14,680 --> 00:03:17,880 Speaker 1: the title is the best type of exercise? A blood 49 00:03:17,880 --> 00:03:24,440 Speaker 1: test holds clues right there? The best. Yeah, we're gonna 50 00:03:24,440 --> 00:03:27,760 Speaker 1: click on that. Wait, there's a test. There's a test 51 00:03:27,800 --> 00:03:33,520 Speaker 1: to tell me what's the best for me. Oh, that's awesome. 52 00:03:34,480 --> 00:03:37,320 Speaker 1: Here we go again with the best. Here we go, 53 00:03:37,440 --> 00:03:41,680 Speaker 1: all right, when we come back, I'm just gonna shred 54 00:03:41,760 --> 00:03:48,400 Speaker 1: this article. And it's easy to do for me, but 55 00:03:48,480 --> 00:03:51,000 Speaker 1: it's really difficult for the vast majority of people to 56 00:03:51,120 --> 00:03:53,040 Speaker 1: understand what is going on. But I'm gonna show you. 57 00:03:53,440 --> 00:03:56,720 Speaker 1: It's a huge part of this show. I will be 58 00:03:56,760 --> 00:04:00,920 Speaker 1: doing this when I find an article, especially either way 59 00:04:01,280 --> 00:04:04,440 Speaker 1: in a really well known publication. I come across a 60 00:04:04,440 --> 00:04:09,440 Speaker 1: lot of really bad, bogus information. But if no one's 61 00:04:09,480 --> 00:04:12,040 Speaker 1: reading it, and it's not really applicable, so out there, 62 00:04:12,200 --> 00:04:15,160 Speaker 1: who cares? But this is important. This is a major publication, 63 00:04:15,480 --> 00:04:19,240 Speaker 1: and it's got all the elements that we talked about 64 00:04:19,279 --> 00:04:25,479 Speaker 1: so frequently. Here the best and excuses and science, but 65 00:04:25,600 --> 00:04:32,240 Speaker 1: not really and non responders, non responders. Let me say 66 00:04:33,760 --> 00:04:36,240 Speaker 1: that one of the first letters to the editor that 67 00:04:36,480 --> 00:04:42,360 Speaker 1: I had published was in this very publication, almost over 68 00:04:42,440 --> 00:04:48,280 Speaker 1: twenty years ago, and it was about non responders. It 69 00:04:48,480 --> 00:04:51,640 Speaker 1: was an article that said there are people that exercise 70 00:04:51,680 --> 00:04:56,160 Speaker 1: and will not see any change any and I said, 71 00:04:56,640 --> 00:05:02,800 Speaker 1: that's garbage. And that element is in this article as well. 72 00:05:02,880 --> 00:05:04,960 Speaker 1: All right, let's get right to a quick break. We 73 00:05:05,080 --> 00:05:18,880 Speaker 1: will be right back. Okay. The best type of exercise 74 00:05:19,000 --> 00:05:23,960 Speaker 1: a blood test holds clues, So you could, you know, 75 00:05:24,080 --> 00:05:26,920 Speaker 1: say go easy on them, because it says holds clues. 76 00:05:26,960 --> 00:05:31,520 Speaker 1: It's not saying definitively. Oh, but they get specific in 77 00:05:31,560 --> 00:05:38,520 Speaker 1: the article they get specific. And the subtitle for this 78 00:05:38,680 --> 00:05:42,120 Speaker 1: article is researchers are studying the proteins in blood to 79 00:05:42,240 --> 00:05:44,960 Speaker 1: learn why some of us respond to certain forms of 80 00:05:45,000 --> 00:05:52,400 Speaker 1: exercise better than others. Right away, what does respond mean? 81 00:05:53,240 --> 00:05:59,880 Speaker 1: What does respond better? Me? Respond better? Now, let me 82 00:06:00,040 --> 00:06:04,280 Speaker 1: say there are three major issues I have right off 83 00:06:04,320 --> 00:06:11,200 Speaker 1: the bat, Right off the bat with this type of article. 84 00:06:11,480 --> 00:06:16,880 Speaker 1: Three major problems. Number one, it gives people another reason 85 00:06:16,920 --> 00:06:20,000 Speaker 1: to incorrectly explain away your lack of results or their 86 00:06:20,080 --> 00:06:25,000 Speaker 1: lack of results. Incorrectly. Oh, it's my genetics. I don't 87 00:06:25,000 --> 00:06:32,120 Speaker 1: have the right information. Garbage. If you raise your heart 88 00:06:32,200 --> 00:06:34,360 Speaker 1: rate and you lift heavy things, you will see results. 89 00:06:34,480 --> 00:06:37,880 Speaker 1: End of story. That's called the overload principle. It's everything 90 00:06:37,920 --> 00:06:40,560 Speaker 1: that exercise science is about. Can you get greater results 91 00:06:40,560 --> 00:06:42,600 Speaker 1: and different results? And what do those mean? What are 92 00:06:42,600 --> 00:06:45,240 Speaker 1: they testing for that? I will get to that. We'll 93 00:06:45,240 --> 00:06:47,279 Speaker 1: probably blow you away when you go. Really, that's what 94 00:06:47,320 --> 00:06:51,920 Speaker 1: they're talking about here. Second huge problem in this day 95 00:06:51,920 --> 00:06:54,320 Speaker 1: and age especially that I have with this type of 96 00:06:54,440 --> 00:06:58,160 Speaker 1: article is it opens the door, opens the floodgates for 97 00:06:58,240 --> 00:07:02,200 Speaker 1: Charlattan's to make money off of this. I'm gonna sell 98 00:07:02,200 --> 00:07:04,600 Speaker 1: you a blood test. They're already out there. I get 99 00:07:04,640 --> 00:07:09,120 Speaker 1: inundated daily with people wanted to be on this show 100 00:07:09,160 --> 00:07:11,840 Speaker 1: as a guest doing just this, selling this type of 101 00:07:11,840 --> 00:07:16,040 Speaker 1: product with a lot of letters after their name, by 102 00:07:16,040 --> 00:07:19,760 Speaker 1: the way, and some huge followings. And if I were 103 00:07:19,840 --> 00:07:24,120 Speaker 1: someone who needed to make money and had no ethics, 104 00:07:24,960 --> 00:07:26,760 Speaker 1: as many do in this industry, I would have them 105 00:07:26,800 --> 00:07:29,920 Speaker 1: on and then they would share and they benefit, and 106 00:07:29,920 --> 00:07:32,160 Speaker 1: then they would, you know, have people click up. No, 107 00:07:32,480 --> 00:07:35,600 Speaker 1: I am not giving a forum to that stuff ever. Ever, 108 00:07:35,840 --> 00:07:38,920 Speaker 1: unless I am going at them. And it's not the 109 00:07:38,960 --> 00:07:42,000 Speaker 1: format of the show. It's like the Seinfeld episode where 110 00:07:42,240 --> 00:07:46,640 Speaker 1: Cramer had the talk show and changed it to be confrontational. No. No, 111 00:07:48,440 --> 00:07:52,400 Speaker 1: but that's a huge issue today, opening the doors to 112 00:07:52,480 --> 00:07:55,080 Speaker 1: sell you something at a ridiculously high price, and then 113 00:07:55,120 --> 00:07:59,440 Speaker 1: what's gonna happen. You're gonna do it. You're gonna feel 114 00:07:59,480 --> 00:08:02,000 Speaker 1: like you didn't accomplish something after you do what they said. 115 00:08:02,120 --> 00:08:05,360 Speaker 1: They're already out there all of these different workouts and 116 00:08:05,440 --> 00:08:10,880 Speaker 1: diets based on specific genetic criteria A that they don't 117 00:08:10,920 --> 00:08:16,280 Speaker 1: even have the research. It is in such uh, it's infancy. 118 00:08:16,400 --> 00:08:18,400 Speaker 1: And again when I talk about what they are looking 119 00:08:18,400 --> 00:08:20,720 Speaker 1: for specifically in this study, it will start to shed 120 00:08:20,800 --> 00:08:25,080 Speaker 1: light on that. Okay. And finally, it doesn't take into 121 00:08:25,120 --> 00:08:29,360 Speaker 1: account human behavior whatsoever. So in other words, we look 122 00:08:29,400 --> 00:08:30,920 Speaker 1: at your genes, we look at your d n A, 123 00:08:31,160 --> 00:08:34,480 Speaker 1: and let's just assume that that's correct. That they say, 124 00:08:34,679 --> 00:08:37,520 Speaker 1: you know what you should do burpies every day, where 125 00:08:37,559 --> 00:08:39,559 Speaker 1: you should eat this specific type of food every day, 126 00:08:39,640 --> 00:08:42,920 Speaker 1: and you detest both of those things, You're not gonna 127 00:08:42,920 --> 00:08:47,000 Speaker 1: do it. So we need to be less specific and 128 00:08:47,040 --> 00:08:49,760 Speaker 1: more individualized, but not in the way that they are saying. 129 00:08:49,960 --> 00:08:51,839 Speaker 1: All right, so had to get those three out of 130 00:08:51,840 --> 00:08:55,120 Speaker 1: the way right away, and then what I'm gonna do 131 00:08:55,320 --> 00:08:59,000 Speaker 1: is just pull apart. I think I have six different 132 00:08:59,440 --> 00:09:03,640 Speaker 1: passages quotes from the article, and it's going to show 133 00:09:03,760 --> 00:09:09,120 Speaker 1: why it is so flawed. All right, So again articles subtitle, 134 00:09:09,160 --> 00:09:11,880 Speaker 1: researchers are studying the proteins in blood to learn why 135 00:09:11,960 --> 00:09:14,360 Speaker 1: some of us respond to certain forms of exercise better, 136 00:09:14,400 --> 00:09:18,000 Speaker 1: respond better. Again, So many people are just gonna stop there. Oh, 137 00:09:18,280 --> 00:09:21,600 Speaker 1: some people, because of things in their blood, are getting 138 00:09:21,640 --> 00:09:24,640 Speaker 1: greater results. That's why my friend is losing more weight 139 00:09:24,640 --> 00:09:28,480 Speaker 1: than me. That's why my friend is exercising and and 140 00:09:28,559 --> 00:09:30,760 Speaker 1: losing more weight. That's pretty much what we're talking about here. 141 00:09:30,840 --> 00:09:34,240 Speaker 1: That's not what this study has to do with at all. Okay, 142 00:09:35,480 --> 00:09:37,640 Speaker 1: But most people aren't gonna go there. They're just gonna 143 00:09:37,679 --> 00:09:40,120 Speaker 1: go I shouldn't exercise because I have in the past 144 00:09:41,000 --> 00:09:46,760 Speaker 1: in a flawed way, probably following some bad program and 145 00:09:46,760 --> 00:09:51,400 Speaker 1: didn't see results. Okay, first quote though, that was the subtitle. 146 00:09:52,120 --> 00:09:55,760 Speaker 1: First quote. If we all begin the same exercise routine tomorrow, 147 00:09:55,960 --> 00:09:58,520 Speaker 1: some of us will become much fitter, others will gain 148 00:09:58,559 --> 00:10:02,000 Speaker 1: a little more in shape. What that means and a 149 00:10:02,080 --> 00:10:08,520 Speaker 1: few of us may actually lose fitness. What are they 150 00:10:08,600 --> 00:10:13,480 Speaker 1: talking about? If you exercise, you are going to lose 151 00:10:13,600 --> 00:10:20,960 Speaker 1: fitness the same program, So not some crazy programs. What 152 00:10:20,960 --> 00:10:24,080 Speaker 1: they're saying is again three groups three three, you know, 153 00:10:24,320 --> 00:10:28,720 Speaker 1: different subjects, groups of subjects study. Some will get fitter. 154 00:10:28,800 --> 00:10:31,240 Speaker 1: What that makes sense? And I'll explain why that. It 155 00:10:31,280 --> 00:10:33,160 Speaker 1: does have to do with genetics, of course it does. 156 00:10:33,800 --> 00:10:37,280 Speaker 1: Others will get a little more in shape, and some 157 00:10:37,400 --> 00:10:41,719 Speaker 1: might lose fitness. Now what does in shape mean? Does 158 00:10:41,760 --> 00:10:44,960 Speaker 1: that mean muscle put muscle on? Does that mean lose weight? 159 00:10:45,200 --> 00:10:48,600 Speaker 1: Does that mean functional fitness? Does that mean they're stronger? 160 00:10:49,960 --> 00:10:55,559 Speaker 1: What does lose fitness mean? And again contradicts nature, contradicts 161 00:10:55,559 --> 00:10:59,280 Speaker 1: one of the you know, exercise physiology one O one principles. 162 00:11:00,440 --> 00:11:02,880 Speaker 1: Your body adapts to any stressor it puts upon it. 163 00:11:03,480 --> 00:11:06,559 Speaker 1: So you're saying it doesn't adapt. We wouldn't survive. Those 164 00:11:06,559 --> 00:11:15,120 Speaker 1: people wouldn't survive evolutionary you know, uh, in an evolutionary way, 165 00:11:15,600 --> 00:11:19,239 Speaker 1: all right? Quote number two. The study needs replication and expansion, 166 00:11:19,360 --> 00:11:23,160 Speaker 1: of course, but represents a meaningful start towards a blood 167 00:11:23,160 --> 00:11:26,840 Speaker 1: test to indicate the best type of exercise for each 168 00:11:26,880 --> 00:11:31,080 Speaker 1: of us. Sounds like it was funded by one of 169 00:11:31,120 --> 00:11:33,880 Speaker 1: these companies that is trying to sell you this test 170 00:11:34,320 --> 00:11:38,800 Speaker 1: the best type of exercise for each of us. I 171 00:11:38,840 --> 00:11:41,800 Speaker 1: mean sometimes I wonder if some of these writers, the 172 00:11:41,880 --> 00:11:46,240 Speaker 1: highest levels are getting paid by these companies, because that's 173 00:11:46,320 --> 00:11:51,560 Speaker 1: nuts to me. The best, the best for what for what? 174 00:11:53,160 --> 00:11:56,520 Speaker 1: Third quotes tied into this one third passage and if 175 00:11:56,520 --> 00:11:59,240 Speaker 1: we can expect to gain more or less here we 176 00:11:59,280 --> 00:12:02,600 Speaker 1: go benefit it from the same workout as our spouse, 177 00:12:02,880 --> 00:12:07,120 Speaker 1: offspring or other training partners arrivals. First point too, I'm 178 00:12:07,120 --> 00:12:12,199 Speaker 1: gonna pull out of here. Stop comparing yourself to others. 179 00:12:14,600 --> 00:12:18,079 Speaker 1: So this is where genetics, of course make a difference. 180 00:12:18,800 --> 00:12:21,880 Speaker 1: Some people have more fast twitch fibers low twitch fibers. 181 00:12:22,000 --> 00:12:24,360 Speaker 1: Some people are endurance people as a result. Some people 182 00:12:24,400 --> 00:12:27,199 Speaker 1: are sprinters. Some people have, you know, a body type 183 00:12:27,200 --> 00:12:29,560 Speaker 1: that is better for swimming. Some people have body types 184 00:12:29,600 --> 00:12:33,640 Speaker 1: that are better for you pick it lance Armstrong. If 185 00:12:33,679 --> 00:12:35,200 Speaker 1: you you know, there was a great article I think 186 00:12:35,200 --> 00:12:38,719 Speaker 1: it was Outside magazine or UM a magazine like that, 187 00:12:38,720 --> 00:12:40,640 Speaker 1: that broke down his body and did the same thing. 188 00:12:40,720 --> 00:12:47,360 Speaker 1: By the way, with Thorpe the swimmer, they have femur lengths, wingspans, 189 00:12:47,920 --> 00:12:51,800 Speaker 1: you know, bio mechanically, physiologically, they are perfectly suited to 190 00:12:51,840 --> 00:12:54,600 Speaker 1: do what they do. So of course genetics are involved, 191 00:12:55,760 --> 00:12:59,520 Speaker 1: but not when it comes to gaining fitness, to getting benefit. 192 00:13:00,960 --> 00:13:03,160 Speaker 1: And as I said in the article that my letter 193 00:13:03,200 --> 00:13:07,640 Speaker 1: to the editor to this publication, I had yet even 194 00:13:07,800 --> 00:13:09,600 Speaker 1: you know, this was at the start of my career, 195 00:13:10,320 --> 00:13:12,480 Speaker 1: but i'd get to meet a non responder. I had 196 00:13:12,520 --> 00:13:14,280 Speaker 1: yet to meet someone who came to me as a 197 00:13:14,280 --> 00:13:17,360 Speaker 1: trainer and a coach on a consistent basis that didn't 198 00:13:17,440 --> 00:13:24,440 Speaker 1: not only see results, dramatic results based on their goals 199 00:13:25,200 --> 00:13:27,640 Speaker 1: and how consistently they showed up and what they did 200 00:13:27,640 --> 00:13:32,959 Speaker 1: outside as well. All right, so stop comparing yourself because 201 00:13:33,000 --> 00:13:36,760 Speaker 1: of course there are differences. But what does the term 202 00:13:36,920 --> 00:13:39,640 Speaker 1: benefit mean If we can expect to gain more or 203 00:13:39,760 --> 00:13:43,720 Speaker 1: less benefit from the same workout, Every single workout counts, 204 00:13:44,360 --> 00:13:48,320 Speaker 1: every single workout has a myriad of benefits dozens and 205 00:13:48,400 --> 00:13:54,600 Speaker 1: dozens psychologically and physiologically. So should we say the same 206 00:13:54,640 --> 00:13:56,520 Speaker 1: about learning. So let me just take the same quote 207 00:13:56,559 --> 00:13:59,640 Speaker 1: and change one word. Okay, So their quote is if 208 00:13:59,640 --> 00:14:01,600 Speaker 1: we can spect to gain more or less benefit from 209 00:14:01,600 --> 00:14:05,280 Speaker 1: the same workout as our spouse, offspring or other training 210 00:14:05,320 --> 00:14:09,680 Speaker 1: partners or rivals. Okay, so should we rephrase it and say, 211 00:14:09,720 --> 00:14:11,520 Speaker 1: and if we can expect to gain more or less 212 00:14:11,559 --> 00:14:14,960 Speaker 1: benefit from the same amount of study as our spouse, 213 00:14:15,000 --> 00:14:21,880 Speaker 1: offspring or other training partners arrivals. Um. No, Yes, of course, 214 00:14:23,080 --> 00:14:29,840 Speaker 1: of course there are genetic differences. And here's the science. 215 00:14:29,880 --> 00:14:35,840 Speaker 1: Here's here's the the fancy sentence for what the researchers, 216 00:14:35,880 --> 00:14:39,280 Speaker 1: what we're talking about here. If you're exercise physiologists looking 217 00:14:39,320 --> 00:14:42,880 Speaker 1: at the role of genetic variation and gene exercise interactions 218 00:14:42,920 --> 00:14:46,560 Speaker 1: in the biology of adaptation to exercise, that's like the 219 00:14:46,600 --> 00:14:53,240 Speaker 1: fancy way to put it, but it's dumbed down, it's 220 00:14:53,240 --> 00:14:57,000 Speaker 1: made confusing, and it does those three things that I 221 00:14:57,040 --> 00:15:02,240 Speaker 1: said at the beginning that are really really negative. Gives 222 00:15:02,240 --> 00:15:04,680 Speaker 1: people another reason to incorrectly explain away their lack of 223 00:15:04,720 --> 00:15:06,760 Speaker 1: results and do not start in the first place many people. 224 00:15:07,320 --> 00:15:09,920 Speaker 1: Opens the door for Charlottean's to make money, and it 225 00:15:09,960 --> 00:15:16,600 Speaker 1: doesn't take into account human behavior really important. So stop 226 00:15:16,640 --> 00:15:21,880 Speaker 1: comparing yourself to others. Just get your exercise, start your routine. 227 00:15:21,880 --> 00:15:26,120 Speaker 1: It's about you and what what benefit are we talking about? 228 00:15:27,400 --> 00:15:32,000 Speaker 1: Quote number four parts the study data, and what they're 229 00:15:32,000 --> 00:15:35,240 Speaker 1: referring to here is pretty much all the studies in 230 00:15:35,240 --> 00:15:39,040 Speaker 1: this realm. And I'm going to actually talk about obviously 231 00:15:39,080 --> 00:15:42,400 Speaker 1: the study they're referencing specifically, but here they're talking about 232 00:15:42,400 --> 00:15:45,880 Speaker 1: study data in general. Parts the study data closely, and 233 00:15:45,960 --> 00:15:49,360 Speaker 1: you can find a dizzy and gamut of reactions from 234 00:15:49,400 --> 00:15:53,600 Speaker 1: outsized health and fitness gains and some people too makes 235 00:15:53,600 --> 00:15:56,160 Speaker 1: me want to vomit, sorry to be so, to none 236 00:15:56,240 --> 00:15:59,280 Speaker 1: in others, And they have to go a step further 237 00:15:59,440 --> 00:16:02,640 Speaker 1: in the article. Parenthetically, they say the same is true 238 00:16:02,640 --> 00:16:06,040 Speaker 1: of responses to weight loss programs. Awesome. Couldn't stop there, 239 00:16:06,240 --> 00:16:11,080 Speaker 1: couldn't say that, not only might you see no results 240 00:16:11,120 --> 00:16:15,160 Speaker 1: from your exercise, but eating healthy too, eating health, you're 241 00:16:15,160 --> 00:16:19,360 Speaker 1: not gonna lose weight. Oh my gosh, my heart rates 242 00:16:19,360 --> 00:16:21,400 Speaker 1: starting to go up, which means it's a great topic. 243 00:16:22,920 --> 00:16:25,360 Speaker 1: Let me break that one down. I got two points here. 244 00:16:25,360 --> 00:16:28,360 Speaker 1: I want to pull out. First of all these articles 245 00:16:28,440 --> 00:16:33,720 Speaker 1: in these high, you know, highly regarded publications, although even 246 00:16:33,760 --> 00:16:37,080 Speaker 1: that's changing over time, they used really vague language, and 247 00:16:37,080 --> 00:16:40,920 Speaker 1: for a reason. Again, oftentimes the author has no idea 248 00:16:41,120 --> 00:16:43,520 Speaker 1: how to read the studies and the exercise science. But 249 00:16:43,760 --> 00:16:48,120 Speaker 1: what's a dizzy and gamut of reactions. So the colse 250 00:16:48,280 --> 00:16:50,520 Speaker 1: you can find a dizzy and gamut of what is reactions? 251 00:16:50,600 --> 00:16:54,040 Speaker 1: What type of reactions? What are you talking about here? Well, 252 00:16:54,080 --> 00:16:56,600 Speaker 1: they go on to say, yes, outside health and fitness gains. 253 00:16:56,640 --> 00:17:01,480 Speaker 1: What are gains? Is that strength? Is that cardiovascular? And 254 00:17:01,480 --> 00:17:06,000 Speaker 1: again there's so many benefits. We're comparing things we should 255 00:17:06,000 --> 00:17:09,679 Speaker 1: not be comparing. That's where I'm getting to. But again 256 00:17:09,760 --> 00:17:13,480 Speaker 1: then they finished, and none in others. So that's where 257 00:17:13,480 --> 00:17:15,720 Speaker 1: you just lost me, because of course you're gonna see 258 00:17:15,720 --> 00:17:21,920 Speaker 1: different levels of gains based on genetic marker's predispositions. Uh, 259 00:17:21,960 --> 00:17:28,280 Speaker 1: you know, makeups of course, but none in others. Vague, 260 00:17:28,600 --> 00:17:33,520 Speaker 1: unscientific language, all right. Two more more intriguing. A separate 261 00:17:33,520 --> 00:17:35,560 Speaker 1: set of a hundred two proteins. Oh, here's where we 262 00:17:35,560 --> 00:17:37,440 Speaker 1: get specific, and then we're gonna get into the study 263 00:17:37,480 --> 00:17:40,560 Speaker 1: because it leads us perfectly there from the article. Again 264 00:17:40,640 --> 00:17:44,800 Speaker 1: more intriguing, A separate set of a hundred two proteins 265 00:17:44,840 --> 00:17:49,320 Speaker 1: tended to predict people's physical responses to exercise. Higher and 266 00:17:49,400 --> 00:17:52,879 Speaker 1: lower levels of these molecules, few of which overlapped with 267 00:17:52,920 --> 00:17:56,800 Speaker 1: the proteins related to people's baseline fitness prophesies the extent 268 00:17:56,880 --> 00:18:01,320 Speaker 1: to which someone's aerobic capacity would increase, if at all, 269 00:18:01,480 --> 00:18:06,720 Speaker 1: with exercise. Now we're getting there. Now, buried this is 270 00:18:07,080 --> 00:18:10,080 Speaker 1: this is the fifth quote I pulled out, and it 271 00:18:10,160 --> 00:18:13,840 Speaker 1: wasn't I left a bunch out, so buried deep into 272 00:18:13,880 --> 00:18:16,119 Speaker 1: the article and it's still at a scientific level of 273 00:18:16,200 --> 00:18:20,919 Speaker 1: most people won't understand. Suddenly they got specific prophesies the 274 00:18:20,920 --> 00:18:29,040 Speaker 1: extent to which someone's aerobic capacity would increase aerobic capacity. 275 00:18:29,480 --> 00:18:32,640 Speaker 1: So here's the study that they referenced that no one 276 00:18:32,680 --> 00:18:37,760 Speaker 1: will click through too. Human plasma proteomic profiles. I love 277 00:18:37,800 --> 00:18:43,360 Speaker 1: these terms indicative of cardio respiratory fitness. I'm gonna read 278 00:18:43,359 --> 00:18:47,479 Speaker 1: you the whole abstract really quickly. Okay, Maximal oxygen uptake 279 00:18:47,640 --> 00:18:50,720 Speaker 1: v O two max. That's what we're talking about. That's 280 00:18:50,720 --> 00:18:54,119 Speaker 1: what they're talking about. Aerobic capacity BO to max is 281 00:18:54,119 --> 00:18:57,080 Speaker 1: a direct measure of human cardio respiratory fitness and is 282 00:18:57,119 --> 00:18:59,480 Speaker 1: associated with health. I'm not gonna read you the whole 283 00:18:59,480 --> 00:19:02,160 Speaker 1: abstract now as I look at it. Uh, you don't 284 00:19:02,160 --> 00:19:04,879 Speaker 1: need to hear it. But here's parts. However, the molecular 285 00:19:04,920 --> 00:19:08,600 Speaker 1: determinants of inter individual differences in baseline VO two max 286 00:19:08,880 --> 00:19:12,000 Speaker 1: and of increases of VO two max in response to 287 00:19:12,040 --> 00:19:16,800 Speaker 1: exercise training are largely unknown. Here we measure five thousand 288 00:19:16,800 --> 00:19:21,399 Speaker 1: plasma proteins using an affinity based platform. Blah blah blah. Okay, 289 00:19:21,720 --> 00:19:25,840 Speaker 1: let me figure out here, blah blah blah. Okay, that's enough. 290 00:19:25,880 --> 00:19:28,640 Speaker 1: That's all you need to know. VO two max VO 291 00:19:28,680 --> 00:19:31,480 Speaker 1: two max. What is VO two max voto max? The 292 00:19:31,560 --> 00:19:35,359 Speaker 1: Oxford Dictionary defines VO two max as the maximum or 293 00:19:35,400 --> 00:19:37,879 Speaker 1: optimum rate at which the heart, lungs, and muscles can 294 00:19:37,880 --> 00:19:42,760 Speaker 1: effectively use oxygen during exercise. Hence, it is most often 295 00:19:42,840 --> 00:19:51,919 Speaker 1: used to evaluate an individual's aerobic capacity. Okay, here's what 296 00:19:52,280 --> 00:19:54,720 Speaker 1: VO two max is for those of you who have 297 00:19:54,760 --> 00:19:59,840 Speaker 1: no idea and probably don't care. Basically, VO two max 298 00:19:59,880 --> 00:20:03,640 Speaker 1: is for endurance athletes athletes in general, but especially endurance athletes. 299 00:20:04,000 --> 00:20:06,800 Speaker 1: So if you have a high v O two max, 300 00:20:08,000 --> 00:20:10,879 Speaker 1: you are going to perform better at endurance races. I 301 00:20:10,960 --> 00:20:14,960 Speaker 1: was tested and my genetics are are good, really good, 302 00:20:15,520 --> 00:20:18,520 Speaker 1: really good. It's a testable number. So then the question 303 00:20:18,640 --> 00:20:21,119 Speaker 1: is how much of that your VIDO two max can 304 00:20:21,200 --> 00:20:27,800 Speaker 1: you train? Different percentages, but let's say upwards of about 305 00:20:28,400 --> 00:20:32,000 Speaker 1: of your video two max is trainable and fifty percent 306 00:20:32,080 --> 00:20:36,800 Speaker 1: is based on genetics. To take a quick break, here's 307 00:20:36,800 --> 00:20:39,880 Speaker 1: the line that I use and others use often when 308 00:20:39,920 --> 00:20:42,880 Speaker 1: it comes to VO to max and being a great athlete, 309 00:20:43,200 --> 00:20:45,520 Speaker 1: especially an endurance athlete. If you want to be a 310 00:20:45,560 --> 00:20:51,720 Speaker 1: great athlete, choose your parents wisely. So yes, of course, 311 00:20:52,520 --> 00:20:56,800 Speaker 1: what they're looking at here and response to exercise baseline 312 00:20:56,880 --> 00:20:58,760 Speaker 1: and then what you get out of it. When we're 313 00:20:58,760 --> 00:21:01,520 Speaker 1: talking about aerobic of passing VO two max that the 314 00:21:01,600 --> 00:21:06,040 Speaker 1: vast majority of you couldn't care less about. I mean, 315 00:21:06,080 --> 00:21:08,320 Speaker 1: I realized when I start talking about triathlon and marathons 316 00:21:08,320 --> 00:21:10,280 Speaker 1: and ultras and things like that. There are people listening, 317 00:21:10,280 --> 00:21:13,479 Speaker 1: of course who are into that vast majority couldn't care 318 00:21:13,560 --> 00:21:15,439 Speaker 1: less because you want to lose weight, you want to 319 00:21:15,440 --> 00:21:18,000 Speaker 1: look good, you want to not have injuries, you want 320 00:21:18,000 --> 00:21:21,040 Speaker 1: to not have aches and paint. So your v O 321 00:21:21,160 --> 00:21:25,520 Speaker 1: two max is irrelevant for the vast majority of people. 322 00:21:26,280 --> 00:21:28,840 Speaker 1: Now we can correlate that to higher v O two max. 323 00:21:28,880 --> 00:21:31,359 Speaker 1: They do go into the studies about longevity, not worth 324 00:21:31,480 --> 00:21:37,760 Speaker 1: discussing here, not necessary, not necessary. Okay, So when you 325 00:21:37,800 --> 00:21:39,920 Speaker 1: read way into that article, when you start to pull 326 00:21:39,920 --> 00:21:41,680 Speaker 1: it apart, when you actually go to the study and 327 00:21:41,720 --> 00:21:44,080 Speaker 1: look at what they're looking at. It's d O two max. 328 00:21:44,400 --> 00:21:46,880 Speaker 1: Now now quick break, final break. When we come back, 329 00:21:46,880 --> 00:22:00,520 Speaker 1: I'm gonna pull it all together. We'll be right back. Okay. 330 00:22:00,800 --> 00:22:06,320 Speaker 1: Such a great example of what is wrong with exercise 331 00:22:06,640 --> 00:22:11,000 Speaker 1: and nutrition information. Why you are so confused and the 332 00:22:11,280 --> 00:22:18,560 Speaker 1: top publication consistently putting out articles like this and and 333 00:22:19,480 --> 00:22:23,200 Speaker 1: putting science in there, so you go, oh, this is correct, 334 00:22:24,000 --> 00:22:29,960 Speaker 1: But what is correct? What is correct? Gamut of reactions 335 00:22:31,359 --> 00:22:37,119 Speaker 1: respond better v O two max. So basically, people remember 336 00:22:37,119 --> 00:22:40,240 Speaker 1: when you had gym class and you did field day 337 00:22:40,359 --> 00:22:42,159 Speaker 1: and you got test and all that stuff. Yes, some 338 00:22:42,280 --> 00:22:49,560 Speaker 1: kids were better at certain things. That's genetics. That's aerobic capacity. 339 00:22:49,800 --> 00:22:53,640 Speaker 1: Some people can run really far forrest gumps, some people 340 00:22:53,640 --> 00:22:56,960 Speaker 1: are sprinters. That's genetics, of course. But now this is 341 00:22:57,040 --> 00:23:01,640 Speaker 1: muddied into not respond gain little fitness, gain little fitness. Yeah, 342 00:23:01,640 --> 00:23:05,320 Speaker 1: you're not gonna become lance. Many people just aren't. But 343 00:23:05,400 --> 00:23:07,520 Speaker 1: before this, I'm going to close this out by saying 344 00:23:07,720 --> 00:23:14,600 Speaker 1: your genetics are not the be all end all, Just 345 00:23:14,800 --> 00:23:20,399 Speaker 1: like with nutrition and people saying genetics you know, gaining weight, No, 346 00:23:22,280 --> 00:23:26,239 Speaker 1: the same holds true in exercise and nutrition that when 347 00:23:26,320 --> 00:23:31,520 Speaker 1: you do the right work consistently. You can achieve amazing 348 00:23:31,600 --> 00:23:38,480 Speaker 1: things in spite of your genetics. Okay, let me read 349 00:23:38,520 --> 00:23:41,960 Speaker 1: you a quote. So this is in the Journal of 350 00:23:42,119 --> 00:23:46,080 Speaker 1: Physiology two thousand and eight. The study was Endurance Exercise 351 00:23:46,160 --> 00:23:50,719 Speaker 1: Performance the Physiology of Champions. This is what we're comparing. 352 00:23:50,960 --> 00:23:54,080 Speaker 1: This is literally what this study is talking about. And 353 00:23:54,119 --> 00:23:56,600 Speaker 1: I pulled one quote from this study for you. There 354 00:23:56,600 --> 00:23:59,480 Speaker 1: are a number of studies showing the key elements of 355 00:23:59,520 --> 00:24:03,920 Speaker 1: the response to training in sedentary persons is widely variable. Yeah, 356 00:24:04,280 --> 00:24:07,440 Speaker 1: and as a genetic component, yea. They have also been 357 00:24:07,560 --> 00:24:11,400 Speaker 1: There have also been reports suggesting the common single nucleo 358 00:24:11,400 --> 00:24:15,760 Speaker 1: tide polymorphisms might be overrepresented in either groups of elite 359 00:24:15,840 --> 00:24:19,480 Speaker 1: endurance athletes or in sedentary subjects that respond most to training. Again, 360 00:24:19,520 --> 00:24:23,760 Speaker 1: what are we saying here? There are people that are 361 00:24:23,760 --> 00:24:27,360 Speaker 1: predisposed to have high d O two maxes, and one 362 00:24:27,359 --> 00:24:31,000 Speaker 1: of the highest tests that ever was in the nineties 363 00:24:31,040 --> 00:24:37,639 Speaker 1: across the country skier generally speaking over seventy awesome for 364 00:24:37,720 --> 00:24:43,400 Speaker 1: endurance sports. One final quote I pulled about all of this. 365 00:24:44,040 --> 00:24:47,080 Speaker 1: While we may not all be blessed with a v 366 00:24:47,200 --> 00:24:50,240 Speaker 1: O two max of eight five, we all have the 367 00:24:50,400 --> 00:24:54,160 Speaker 1: potential to get stronger and more efficient. Let me read 368 00:24:54,200 --> 00:24:57,200 Speaker 1: that again. We all have the potential to get stronger 369 00:24:57,200 --> 00:25:01,000 Speaker 1: and more efficient. Not that you're not going to respond that. 370 00:25:01,119 --> 00:25:04,960 Speaker 1: Some people don't respond at all. Some people don't gain fitness. 371 00:25:07,240 --> 00:25:08,800 Speaker 1: Every time I say that out loud, it gets me 372 00:25:08,880 --> 00:25:12,320 Speaker 1: angry because it's not true. How many of you who 373 00:25:12,400 --> 00:25:14,960 Speaker 1: have started a walking program said, you know what, I 374 00:25:15,000 --> 00:25:17,520 Speaker 1: started walking out feel any stronger. I don't feel like 375 00:25:17,560 --> 00:25:20,160 Speaker 1: my walks are easier. You have those days, Don't get 376 00:25:20,160 --> 00:25:23,160 Speaker 1: me wrong. I have those days. Everyone has those days 377 00:25:23,160 --> 00:25:25,280 Speaker 1: where you go, I've been training really hard, and then 378 00:25:25,280 --> 00:25:26,639 Speaker 1: you go out for that walk or the run, or 379 00:25:26,680 --> 00:25:28,640 Speaker 1: the bike rider the swommen, you go, I feel like 380 00:25:29,680 --> 00:25:36,000 Speaker 1: I'm just starting out again. Everyone benefits when we read 381 00:25:36,000 --> 00:25:38,399 Speaker 1: it one final time. While we may not all be 382 00:25:38,480 --> 00:25:40,399 Speaker 1: blessed with the bio to maximiti five, we all have 383 00:25:40,480 --> 00:25:45,119 Speaker 1: the potential to get stronger and more efficient. So of course, 384 00:25:45,200 --> 00:25:49,560 Speaker 1: genetics play an important role in human variation and exercise behavior, 385 00:25:49,680 --> 00:25:52,840 Speaker 1: especially when it comes to being a competitive athletes. At 386 00:25:52,840 --> 00:25:58,280 Speaker 1: the highest level. Genet's play a role in cardiovascular and 387 00:25:58,440 --> 00:26:03,000 Speaker 1: metabolic adaptation too acute exercise to regular exercise, of course, 388 00:26:05,720 --> 00:26:09,439 Speaker 1: but these are over simplications. These are articles that have 389 00:26:09,560 --> 00:26:12,840 Speaker 1: no understanding of the exercise science, especially when they take 390 00:26:12,880 --> 00:26:16,920 Speaker 1: it to the some people will not only this is 391 00:26:16,920 --> 00:26:19,880 Speaker 1: the first time I've actually read lose fitness. I don't 392 00:26:19,880 --> 00:26:23,520 Speaker 1: think I've ever read that now. The only way I 393 00:26:23,560 --> 00:26:26,240 Speaker 1: can think is an exercise physiologist that you lose fitness 394 00:26:26,560 --> 00:26:30,320 Speaker 1: is overtraining. That's what jumps out immediately. I'm not sure 395 00:26:30,359 --> 00:26:32,520 Speaker 1: what they're referring to. What what are you measuring d 396 00:26:32,560 --> 00:26:36,800 Speaker 1: O two max. You're losing VO two max. So let 397 00:26:36,800 --> 00:26:39,880 Speaker 1: me give you a final takeaway here, because again, genetics 398 00:26:39,920 --> 00:26:42,920 Speaker 1: are not about whether or not you're going to succeed. Sure, 399 00:26:42,920 --> 00:26:45,320 Speaker 1: it's a factor, but training is so much more than that. 400 00:26:45,400 --> 00:26:48,639 Speaker 1: Every professional athlete will tell you that give them someone 401 00:26:48,720 --> 00:26:54,880 Speaker 1: with decent genetics and a better work ethic and they're 402 00:26:54,880 --> 00:26:58,760 Speaker 1: going to succeed. I just did a commercial shoot out 403 00:26:58,760 --> 00:27:01,720 Speaker 1: in l A a couple of days ago with a 404 00:27:01,760 --> 00:27:03,919 Speaker 1: guy who rode in the Tour de France, and we 405 00:27:03,920 --> 00:27:06,120 Speaker 1: were talking about v O two max is perfect time 406 00:27:06,200 --> 00:27:08,200 Speaker 1: I thought to do this show after reading that article 407 00:27:08,600 --> 00:27:10,840 Speaker 1: came out just a couple of days ago, and he 408 00:27:10,920 --> 00:27:14,159 Speaker 1: told a great story that when he went to and 409 00:27:14,200 --> 00:27:16,880 Speaker 1: he wrote with Lance Armstrong did the Tour de France 410 00:27:17,160 --> 00:27:20,119 Speaker 1: a bunch of years, but he got tested and his 411 00:27:20,240 --> 00:27:22,840 Speaker 1: VO two max was not over seventy, and he said 412 00:27:22,920 --> 00:27:26,480 Speaker 1: everyone else in his group on the tour for us 413 00:27:26,560 --> 00:27:29,560 Speaker 1: Postal had a VO two max over seventy, and they 414 00:27:29,560 --> 00:27:31,479 Speaker 1: put the numbers up on the screen. He said at 415 00:27:31,520 --> 00:27:35,480 Speaker 1: a team meeting and that the coach said something to 416 00:27:35,520 --> 00:27:37,840 Speaker 1: the effect of, if you're not over seventy, you know, 417 00:27:38,320 --> 00:27:42,040 Speaker 1: and you got problems. And this person's bottom line was 418 00:27:42,200 --> 00:27:46,560 Speaker 1: I trained harder, I put in the work because guess what, 419 00:27:46,680 --> 00:27:50,840 Speaker 1: I'm gonna go just a little bit deeper here. There's 420 00:27:50,840 --> 00:27:52,879 Speaker 1: something called lactate threshold. So you can have someone with 421 00:27:52,920 --> 00:27:56,680 Speaker 1: a high vo to max who has a low lactate threshold, 422 00:27:57,520 --> 00:27:59,960 Speaker 1: who's going to get beaten by someone with a low 423 00:28:00,000 --> 00:28:03,280 Speaker 1: are vo to max and a higher black tate thresholds 424 00:28:03,320 --> 00:28:05,680 Speaker 1: as deep as I'm going, because I can feel your 425 00:28:05,720 --> 00:28:11,399 Speaker 1: eyes glazing over. But the point is very important. With 426 00:28:11,480 --> 00:28:21,840 Speaker 1: training controlling so many other variables, diet, rest variation, mental state, 427 00:28:22,840 --> 00:28:26,800 Speaker 1: you can accomplish so much at the highest level. And 428 00:28:26,880 --> 00:28:29,560 Speaker 1: I had finally one client. I used to have my 429 00:28:29,640 --> 00:28:33,440 Speaker 1: clients when I was coaching triathletes go to the lab 430 00:28:33,480 --> 00:28:36,600 Speaker 1: and get tested. And one of my clients who was 431 00:28:36,680 --> 00:28:40,120 Speaker 1: the most successful at short course triathlon, had the lowest 432 00:28:40,200 --> 00:28:45,480 Speaker 1: VIDEO two max of most of my clients that I coached, 433 00:28:46,400 --> 00:28:50,000 Speaker 1: but he trained harder and his lactate threshold was super high. 434 00:28:50,120 --> 00:28:53,440 Speaker 1: The ability to clear lactate use it as a fuel 435 00:28:53,720 --> 00:28:56,080 Speaker 1: to go faster, longer, even with the low v O 436 00:28:56,120 --> 00:29:02,520 Speaker 1: two max. All right, so they have it. The best 437 00:29:02,560 --> 00:29:05,320 Speaker 1: type of exercise is the type of exercise that you 438 00:29:05,400 --> 00:29:07,680 Speaker 1: do consistently. I'm going to say it over and over again, 439 00:29:07,720 --> 00:29:09,600 Speaker 1: that you enjoy, and I want you to mix that up. 440 00:29:11,480 --> 00:29:15,760 Speaker 1: Of course, genetics play a role, and listen, these blood tests. 441 00:29:16,280 --> 00:29:19,720 Speaker 1: Science is awesome. I'm not totally dismissing it, but I'm 442 00:29:19,720 --> 00:29:24,880 Speaker 1: dismissing what they're saying right now. Yes I am, I am. 443 00:29:24,960 --> 00:29:26,880 Speaker 1: I've never taken one of those tests, and I don't 444 00:29:26,880 --> 00:29:32,920 Speaker 1: plan on anytime soon. And when you're telling people that 445 00:29:32,960 --> 00:29:35,920 Speaker 1: you're not going to see results and that few may 446 00:29:35,960 --> 00:29:39,040 Speaker 1: actually lose fitness, that's a problem. It's a huge problem 447 00:29:39,040 --> 00:29:41,320 Speaker 1: to me. And you don't understand the basics of exercise science, 448 00:29:41,880 --> 00:29:45,120 Speaker 1: and you're confusing people and you're not getting to the 449 00:29:45,160 --> 00:29:50,920 Speaker 1: specifics talking about v O two max. So, if you 450 00:29:50,920 --> 00:29:52,280 Speaker 1: want to ride in the Tour de Frances and you're 451 00:29:52,280 --> 00:29:55,280 Speaker 1: listening and you're sixteen years old and your VO two 452 00:29:55,280 --> 00:29:58,360 Speaker 1: max is not super high, train hard. But if your 453 00:29:58,360 --> 00:30:00,840 Speaker 1: goal is to lose weight, to get longer, to be 454 00:30:00,920 --> 00:30:06,800 Speaker 1: healthier two benefit from all of the cognitive and physiological 455 00:30:07,080 --> 00:30:16,520 Speaker 1: adaptations that comes from exercise internal as well exercise. Don't 456 00:30:16,680 --> 00:30:21,600 Speaker 1: listen to this noise, all right, thank you so much 457 00:30:21,640 --> 00:30:26,800 Speaker 1: for listening. My heart's coming down. Oh so excited, literally 458 00:30:27,000 --> 00:30:31,000 Speaker 1: like sprinted, sprinted into the studio to do this show, 459 00:30:32,280 --> 00:30:37,000 Speaker 1: all right, because this is everything, this is science, this 460 00:30:37,120 --> 00:30:42,440 Speaker 1: is confusion, and this is motivation. Please rate the show. 461 00:30:42,520 --> 00:30:44,080 Speaker 1: You need to rate the show. I feel like many 462 00:30:44,080 --> 00:30:46,040 Speaker 1: of you have not, so please rate the show if 463 00:30:46,040 --> 00:30:49,600 Speaker 1: you can. Where you listen, leave comments super helpful. Uh 464 00:30:49,680 --> 00:30:51,600 Speaker 1: you want to reach out? Tom h Fit is my 465 00:30:51,680 --> 00:30:55,520 Speaker 1: Instagram and Twitter accounts. Tom h Fit love to connect 466 00:30:55,560 --> 00:30:57,720 Speaker 1: with you. If you want to ask questions, do it 467 00:30:57,720 --> 00:31:01,160 Speaker 1: through there as well as Fitness Disrupted Calm. My newest 468 00:31:01,160 --> 00:31:03,800 Speaker 1: book is The Micro Workout Plan, and I have a 469 00:31:03,880 --> 00:31:07,200 Speaker 1: virtual gym that is being built as we speak. All 470 00:31:07,240 --> 00:31:13,760 Speaker 1: my content from decades being put right there. Everything, videos, articles, forum, everything, exercises, 471 00:31:13,800 --> 00:31:16,640 Speaker 1: hundreds in the library. And that's the gym where I 472 00:31:16,640 --> 00:31:19,320 Speaker 1: want you to show up every day, unlike other gyms 473 00:31:19,320 --> 00:31:21,560 Speaker 1: where it's signed up. Now go the heck away. Thank 474 00:31:21,600 --> 00:31:25,560 Speaker 1: you for listening. I obviously you can hear my voice 475 00:31:26,600 --> 00:31:32,400 Speaker 1: how much I care and get uh just made crazy 476 00:31:32,720 --> 00:31:35,800 Speaker 1: by this type of stuff. That's my job. I'm gonna 477 00:31:35,840 --> 00:31:37,480 Speaker 1: do it for you. You don't have to be confused, 478 00:31:37,480 --> 00:31:39,800 Speaker 1: you don't have to read into the studies unless you 479 00:31:39,800 --> 00:31:41,719 Speaker 1: want to. I will do it for you, all right, 480 00:31:41,760 --> 00:31:44,320 Speaker 1: because my goal is to help you have your best life. 481 00:31:44,840 --> 00:31:48,200 Speaker 1: Thank you for listening. I am Tom Holland, Exercise physiologists, 482 00:31:48,280 --> 00:31:56,440 Speaker 1: certified sports nutritionist, Believe in Yourself. Fitness Disrupted is a 483 00:31:56,480 --> 00:31:59,680 Speaker 1: production of I Heart Radio. For more podcasts from my 484 00:31:59,720 --> 00:32:03,320 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 485 00:32:03,480 --> 00:32:05,760 Speaker 1: or wherever you listen to your favorite shows.