1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,520 --> 00:00:16,040 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:16,040 --> 00:00:21,440 Speaker 1: would like to begin today's podcast by just reading just 4 00:00:21,480 --> 00:00:25,439 Speaker 1: an incredible note I received from a listener. If you 5 00:00:25,520 --> 00:00:27,360 Speaker 1: listen to the podcast, you know at the end of 6 00:00:27,480 --> 00:00:29,360 Speaker 1: each show, I give you a way to reach out 7 00:00:29,440 --> 00:00:32,559 Speaker 1: if you want to questions, comments, and I love to 8 00:00:32,720 --> 00:00:36,720 Speaker 1: hear from you. And this just made my day. This 9 00:00:36,800 --> 00:00:39,680 Speaker 1: is why I do what I do. Obviously keep everything 10 00:00:39,680 --> 00:00:43,360 Speaker 1: anonymous when I read your notes and do the questions 11 00:00:43,400 --> 00:00:45,680 Speaker 1: on the listener mailbag show. But here you go, just 12 00:00:45,760 --> 00:00:49,199 Speaker 1: real quickly. I've been listening to your podcast for a 13 00:00:49,200 --> 00:00:50,839 Speaker 1: couple of years. I want to say thank you for 14 00:00:50,880 --> 00:00:52,800 Speaker 1: all you teach. I have changed the way I think 15 00:00:52,840 --> 00:00:55,960 Speaker 1: of exercise since I have been listening to you. My 16 00:00:56,040 --> 00:00:58,400 Speaker 1: main goal now is to be strong and healthy and 17 00:00:58,480 --> 00:01:01,600 Speaker 1: not to worry as much about the scale. With your tips, 18 00:01:01,640 --> 00:01:03,960 Speaker 1: I am much more well balanced and can run again 19 00:01:04,040 --> 00:01:07,840 Speaker 1: slowly but without back pain. So many things make my 20 00:01:07,920 --> 00:01:11,399 Speaker 1: day in this my passion is backpacking and mountain climbing. 21 00:01:11,720 --> 00:01:13,880 Speaker 1: With your help, I am stronger than ever and look 22 00:01:13,920 --> 00:01:17,120 Speaker 1: forward to each new adventure. Thank you for all you do. 23 00:01:17,360 --> 00:01:20,560 Speaker 1: Thank you, thank you for listening, thank you for reaching out. 24 00:01:20,560 --> 00:01:23,640 Speaker 1: And this goes to everyone, this person specifically for taking 25 00:01:23,640 --> 00:01:26,520 Speaker 1: the time to let me know because when I say 26 00:01:26,560 --> 00:01:28,280 Speaker 1: at the end of each show that you know my 27 00:01:28,319 --> 00:01:30,600 Speaker 1: goal is to help us all live our best lives. 28 00:01:30,800 --> 00:01:35,920 Speaker 1: That's that's it. That's it. And you know, there's so 29 00:01:36,040 --> 00:01:41,679 Speaker 1: many great concepts in that message, including changing the way 30 00:01:41,760 --> 00:01:44,880 Speaker 1: this person thinks of exercise, taking the focus off the 31 00:01:44,959 --> 00:01:50,080 Speaker 1: scale being strong and healthy, back to running amazing, and 32 00:01:51,120 --> 00:01:53,560 Speaker 1: this person is able to do what they enjoy backpacking 33 00:01:53,560 --> 00:01:58,200 Speaker 1: and mountain climbing. There's no one way, and that is 34 00:01:58,360 --> 00:02:03,120 Speaker 1: why we strength train and eat healthy so that we 35 00:02:03,200 --> 00:02:05,440 Speaker 1: can live as long as possible, so that we can 36 00:02:05,480 --> 00:02:10,320 Speaker 1: have as high equality of life as possible during those 37 00:02:10,440 --> 00:02:13,320 Speaker 1: years add you know, years to your life and life 38 00:02:13,320 --> 00:02:15,160 Speaker 1: to your years, and to be able to do what 39 00:02:15,200 --> 00:02:19,440 Speaker 1: we want to do. That's it. So thank you, thank 40 00:02:19,440 --> 00:02:22,160 Speaker 1: you for that note, and thank you for I just 41 00:02:22,200 --> 00:02:25,679 Speaker 1: have the greatest listeners out there, I know from from 42 00:02:25,680 --> 00:02:29,480 Speaker 1: hearing from you. So today I'm in a good mood 43 00:02:29,480 --> 00:02:33,200 Speaker 1: because there were great studies. There are four that jumped 44 00:02:33,360 --> 00:02:35,519 Speaker 1: right out at me when I was doing some research 45 00:02:36,080 --> 00:02:38,880 Speaker 1: and I said, you know, this is perfect for today, 46 00:02:39,800 --> 00:02:44,119 Speaker 1: and I'm gonna bring you maybe a new term, exercise priming. 47 00:02:44,600 --> 00:02:48,240 Speaker 1: And these are two small studies and they are focus 48 00:02:48,320 --> 00:02:50,760 Speaker 1: more on depression, but it doesn't matter, and actually we 49 00:02:50,800 --> 00:02:54,160 Speaker 1: can extrapolate that out in a positive and more broadway 50 00:02:54,280 --> 00:02:56,880 Speaker 1: as well. But it goes to what this show is 51 00:02:56,919 --> 00:03:01,359 Speaker 1: about in that. Yes, as the person said, it's not 52 00:03:01,480 --> 00:03:04,560 Speaker 1: just about the scale. You know, after being in this 53 00:03:04,600 --> 00:03:06,760 Speaker 1: industry for thirty years and talking about weight loss and 54 00:03:06,760 --> 00:03:10,600 Speaker 1: weight loss and weight loss and weight loss, yes, that's important. 55 00:03:10,840 --> 00:03:14,760 Speaker 1: We need to be a healthy weight. But the cognitive side, 56 00:03:14,800 --> 00:03:18,320 Speaker 1: the mental side, is so powerful. And one of the 57 00:03:18,360 --> 00:03:20,200 Speaker 1: lines I'm gonna read to you from one of the 58 00:03:20,240 --> 00:03:23,799 Speaker 1: researchers in these two studies are done by the same people. 59 00:03:24,520 --> 00:03:29,240 Speaker 1: There's a little depressing, but you know, not surprising, and 60 00:03:29,320 --> 00:03:33,040 Speaker 1: we need to reframe it and just accentuate it, all right, 61 00:03:33,080 --> 00:03:37,360 Speaker 1: But yes, this is another podcast on the incredible benefits 62 00:03:37,560 --> 00:03:43,080 Speaker 1: of exercise and the brain and cognitive function and stress 63 00:03:43,200 --> 00:03:45,400 Speaker 1: and all of that stuff and and just another way 64 00:03:45,440 --> 00:03:48,000 Speaker 1: to utilize it. You know, when I when I did 65 00:03:48,000 --> 00:03:51,400 Speaker 1: the first show and was writing the thirty second spot 66 00:03:51,400 --> 00:03:54,480 Speaker 1: in sixty second spot four fitness disrupted. You know, years 67 00:03:54,480 --> 00:03:58,840 Speaker 1: ago I said that I wanted you to have actionable information, 68 00:03:58,840 --> 00:04:00,560 Speaker 1: stuff you can use right away, And this is yet 69 00:04:00,560 --> 00:04:04,120 Speaker 1: another one based on science, and so I'm really excited 70 00:04:04,160 --> 00:04:06,440 Speaker 1: to bring it to you. Let's do that quick break 71 00:04:06,680 --> 00:04:10,000 Speaker 1: and when I come back, two studies on the potential 72 00:04:10,120 --> 00:04:15,560 Speaker 1: power of exercise priming what the heck is that you'll 73 00:04:15,600 --> 00:04:26,120 Speaker 1: find out? Right after this break, we'll be right back. Okay, 74 00:04:26,120 --> 00:04:35,880 Speaker 1: So talking about studies depression and the effects that exercise 75 00:04:35,960 --> 00:04:41,720 Speaker 1: has on that. And again the show is not it's 76 00:04:41,760 --> 00:04:45,240 Speaker 1: not focused on depression actually just the cognitive benefit. Again, 77 00:04:45,240 --> 00:04:48,760 Speaker 1: I'm going to extrapolate it out more broadly, and if 78 00:04:48,800 --> 00:04:51,559 Speaker 1: you have depression, listen, it's a spectrum. So many people 79 00:04:51,880 --> 00:04:56,360 Speaker 1: at different you know, points in their lives experience that. 80 00:04:58,240 --> 00:05:00,880 Speaker 1: But it's going to be a broad application based on 81 00:05:01,360 --> 00:05:05,599 Speaker 1: this more specific finding. Okay, what if we could use 82 00:05:05,760 --> 00:05:09,440 Speaker 1: exercises as a tool, Right? What do I mean by that? Well, 83 00:05:09,480 --> 00:05:14,039 Speaker 1: when we talk about the studies into the benefits of 84 00:05:14,240 --> 00:05:20,200 Speaker 1: exercise and you know, cognitive function or depression or mood states, 85 00:05:20,800 --> 00:05:26,320 Speaker 1: it's more broad in that you know, decreases anxiety, all 86 00:05:26,360 --> 00:05:29,760 Speaker 1: of those things that we're thinking more broadly over time, right, 87 00:05:30,960 --> 00:05:33,040 Speaker 1: But this is more specific, and that's what these studies 88 00:05:33,040 --> 00:05:39,560 Speaker 1: looked at, like very short term benefit. Okay, let me 89 00:05:39,600 --> 00:05:43,600 Speaker 1: give you an example from my life that I just 90 00:05:43,680 --> 00:05:49,360 Speaker 1: started doing. Naturally. I've talked about that. I come from 91 00:05:49,400 --> 00:05:55,360 Speaker 1: a lunatic, crazy, Irish Catholic family. I have five brothers, 92 00:05:55,400 --> 00:05:59,440 Speaker 1: six boys, no sisters. Whenever I say that, the first 93 00:05:59,480 --> 00:06:01,800 Speaker 1: thing that comes out of most people's mouths as your 94 00:06:01,839 --> 00:06:05,800 Speaker 1: poor mother. No, no, no, she chose that she made 95 00:06:05,839 --> 00:06:08,600 Speaker 1: the choice. I was the one who grew up in 96 00:06:08,600 --> 00:06:15,520 Speaker 1: this insanity. Let me put it this way now, just 97 00:06:15,760 --> 00:06:22,080 Speaker 1: I'm pausing, I'm editing myself. Uh fast forward to today. 98 00:06:22,240 --> 00:06:25,760 Speaker 1: Uh now there's like, you know, sixteen seventeen grandkids, I 99 00:06:25,760 --> 00:06:27,919 Speaker 1: don't know, family functions are nuts and any of you 100 00:06:27,960 --> 00:06:30,560 Speaker 1: who have a big family or families in general, or 101 00:06:30,600 --> 00:06:33,080 Speaker 1: it's all crazy, right, and family get togethers or what 102 00:06:33,920 --> 00:06:40,080 Speaker 1: they're stressful, right, holidays, things like that brings back, all 103 00:06:40,120 --> 00:06:42,240 Speaker 1: of a sudden, you maybe fifty years old, but all 104 00:06:42,240 --> 00:06:44,360 Speaker 1: of a sudden, you're fifteen again and you're having those 105 00:06:44,400 --> 00:06:46,479 Speaker 1: same fights. So what does this have to do with 106 00:06:46,520 --> 00:06:49,720 Speaker 1: anything that we're talking about here today? What I started 107 00:06:49,760 --> 00:06:54,440 Speaker 1: doing years ago was before a large family function. I 108 00:06:54,440 --> 00:06:59,600 Speaker 1: would get a workout in right before could be a 109 00:06:59,640 --> 00:07:03,840 Speaker 1: wrong and oftentimes it was could be a bike ride 110 00:07:04,120 --> 00:07:13,960 Speaker 1: indoor outdoor. I did something right before, just naturally, and 111 00:07:14,080 --> 00:07:20,680 Speaker 1: I felt better at those functions as a result. And 112 00:07:20,800 --> 00:07:24,240 Speaker 1: that's pretty much exactly what these two studies are showing 113 00:07:26,640 --> 00:07:32,640 Speaker 1: why you should and can use exercise in a priming 114 00:07:33,360 --> 00:07:39,440 Speaker 1: fashion for stressful situations to come, and not just stressful situations, 115 00:07:40,320 --> 00:07:49,280 Speaker 1: to handle tough situations things like tests. We'll get into it, 116 00:07:49,360 --> 00:07:56,080 Speaker 1: all right. So it's about the benefit and benefits of 117 00:07:56,240 --> 00:08:03,360 Speaker 1: exercise before an event, and there's gonna be two main takeaways, 118 00:08:03,440 --> 00:08:07,640 Speaker 1: right that improved mood state with depression and things like that, 119 00:08:09,400 --> 00:08:16,200 Speaker 1: and jumping ahead, but cut into the chase, the better 120 00:08:16,240 --> 00:08:21,280 Speaker 1: ability to tackle tough tasks immediately following exercise. All right, 121 00:08:21,360 --> 00:08:25,360 Speaker 1: so here we go. First study magnitude, timing, and duration 122 00:08:25,360 --> 00:08:29,160 Speaker 1: of mood state and cognitive effects of acute moderate exercise 123 00:08:29,320 --> 00:08:34,720 Speaker 1: in major depressive disorder. Okay, big words salad there if 124 00:08:34,760 --> 00:08:36,600 Speaker 1: you want to call it that, then these are recent 125 00:08:36,640 --> 00:08:40,080 Speaker 1: studies by the way, Psychology of Sport and Exercise, volume 126 00:08:40,120 --> 00:08:45,000 Speaker 1: sixty one July. All right, read you the title one 127 00:08:45,000 --> 00:08:49,280 Speaker 1: more time. I just enjoy it. Magnitude, timing and duration 128 00:08:49,360 --> 00:08:53,000 Speaker 1: of mood state, and cognitive effects of acute moderate exercise 129 00:08:53,320 --> 00:08:58,200 Speaker 1: in major depressive disorder against sounds super complicated. We'll distill 130 00:08:58,240 --> 00:09:02,280 Speaker 1: it down. This was I was State University researchers there. 131 00:09:02,720 --> 00:09:07,080 Speaker 1: We're studying how acute exercise, which is one exercise about 132 00:09:07,240 --> 00:09:14,320 Speaker 1: a day, one exercise session, influenced primary depressive symptoms. All 133 00:09:14,400 --> 00:09:18,520 Speaker 1: right'll read you right from it here. Acute exercise generally 134 00:09:18,559 --> 00:09:22,079 Speaker 1: improves mood state and cognitive functioning and healthy adults. However, 135 00:09:22,120 --> 00:09:25,959 Speaker 1: the impact of acute exercise on primary symptoms in adults 136 00:09:25,960 --> 00:09:31,239 Speaker 1: with major depressive disorder is poorly understood. The present randomized 137 00:09:31,280 --> 00:09:34,439 Speaker 1: crossover study evaluated the magnitude, timing, and duration of the 138 00:09:34,480 --> 00:09:40,439 Speaker 1: psychological effects of thirty minutes of moderate intensity cycling exercise 139 00:09:40,520 --> 00:09:44,440 Speaker 1: compared to quiet rest in thirty adults. That was twenty 140 00:09:44,480 --> 00:09:49,600 Speaker 1: one female, which would make nine male with major depressive disorder. 141 00:09:50,120 --> 00:09:53,440 Speaker 1: All right, and I'm gonna read you one quote to 142 00:09:53,480 --> 00:09:56,640 Speaker 1: clarify a little further from one of the researchers. A 143 00:09:56,679 --> 00:09:59,320 Speaker 1: lot of previous research on the effects of exercise on 144 00:09:59,360 --> 00:10:02,880 Speaker 1: mental healthy general have used very broad measures of well being. 145 00:10:02,960 --> 00:10:05,360 Speaker 1: That's what I said in the intro, right, what we 146 00:10:05,360 --> 00:10:08,960 Speaker 1: were interested in specifically is how does acute exercise, that is, 147 00:10:09,040 --> 00:10:13,920 Speaker 1: one session of exercise today influence the primary symptoms of depression? 148 00:10:14,440 --> 00:10:17,760 Speaker 1: All right, So this one is looking at that mood state, right, 149 00:10:17,800 --> 00:10:21,800 Speaker 1: and then we're going to connect it to the tough task. 150 00:10:21,920 --> 00:10:25,520 Speaker 1: And that's what they do in the study. That's to follow, right. 151 00:10:27,200 --> 00:10:31,000 Speaker 1: And so again we know, well knows a strong word 152 00:10:32,760 --> 00:10:37,160 Speaker 1: that exercise benefits all of these things we're talking about, 153 00:10:37,160 --> 00:10:40,960 Speaker 1: mood states, cognitive function, things like that. Although the quote 154 00:10:40,960 --> 00:10:42,560 Speaker 1: at the end that I will do at the beginning, 155 00:10:43,400 --> 00:10:48,360 Speaker 1: he says, well, mate, I'm confusing you. I'm trying to 156 00:10:48,440 --> 00:10:53,200 Speaker 1: be somewhat scientific, right, but how many studies do we 157 00:10:53,240 --> 00:10:56,560 Speaker 1: need to read? How many workouts do you have to 158 00:10:56,640 --> 00:10:59,520 Speaker 1: do that make you feel bettern till we believe this 159 00:10:59,600 --> 00:11:04,560 Speaker 1: is true. That's why I'm trying to choose my words carefully. 160 00:11:04,600 --> 00:11:08,080 Speaker 1: All right. So thirty adults, as I said, experiencing major 161 00:11:08,120 --> 00:11:11,160 Speaker 1: depressive episodes were brought in for testing. They set him 162 00:11:11,160 --> 00:11:13,520 Speaker 1: for two thirty minute lab visits in which they either 163 00:11:13,559 --> 00:11:17,600 Speaker 1: exercised again modern intensity cycling or they sat. Then one 164 00:11:17,640 --> 00:11:20,320 Speaker 1: week later they came back and they switched the task 165 00:11:20,360 --> 00:11:23,319 Speaker 1: that either SAD or cycled did what they didn't do 166 00:11:23,559 --> 00:11:26,839 Speaker 1: in the first visit. Okay. During the visit, both groups 167 00:11:26,840 --> 00:11:30,680 Speaker 1: were asked to fill out electronic surveys immediately before, halfway through, 168 00:11:30,800 --> 00:11:34,960 Speaker 1: and directly after a session. Okay, so they're checking their 169 00:11:35,080 --> 00:11:39,760 Speaker 1: depressive symptoms. They're asking them questions right right before they exercised, 170 00:11:39,760 --> 00:11:43,520 Speaker 1: halfway through, and right after. And then they also tested 171 00:11:43,600 --> 00:11:49,600 Speaker 1: them and seventy five minutes post workout. Okay, so six 172 00:11:49,640 --> 00:11:53,960 Speaker 1: different times before, during, and right after the workout, and 173 00:11:54,000 --> 00:11:58,760 Speaker 1: then three more times after to see how the effects lasted. Okay, 174 00:11:58,880 --> 00:12:02,560 Speaker 1: the questionnaires again met your depressive symptoms and cognitive abilities. 175 00:12:02,520 --> 00:12:04,520 Speaker 1: I'm not going to really go into that too deep, 176 00:12:04,559 --> 00:12:07,000 Speaker 1: but again it alludes to what I was talking about 177 00:12:07,000 --> 00:12:10,479 Speaker 1: at the start when we talk about those tough tasks. Okay, 178 00:12:10,600 --> 00:12:15,240 Speaker 1: during the cycling experiment, participants depressed mood state, what do 179 00:12:15,280 --> 00:12:19,199 Speaker 1: you think it improved over the thirty minutes of exercise, 180 00:12:19,320 --> 00:12:24,000 Speaker 1: and they found consistently up to seventy five minutes after, 181 00:12:25,080 --> 00:12:27,880 Speaker 1: and you go, why not seventy five minutes or past 182 00:12:27,920 --> 00:12:30,720 Speaker 1: seventy five that's when they stopped testing. So one of 183 00:12:30,760 --> 00:12:34,680 Speaker 1: the follow up they said for future research they should 184 00:12:34,720 --> 00:12:41,920 Speaker 1: look past that as well. But shockingly, they improved their 185 00:12:41,960 --> 00:12:46,560 Speaker 1: mood state during the exercise and up to seventy five 186 00:12:46,600 --> 00:12:51,760 Speaker 1: minutes after, so it didn't end when the exercise ended. 187 00:12:55,640 --> 00:13:00,920 Speaker 1: That's that's why I exercise as frequently as I do. 188 00:13:01,040 --> 00:13:03,720 Speaker 1: That's why I talk about micro workouts. You don't have 189 00:13:03,880 --> 00:13:06,880 Speaker 1: to do those. You don't have to do multi workouts 190 00:13:06,880 --> 00:13:09,280 Speaker 1: a day. And when I say workouts, you could be 191 00:13:09,280 --> 00:13:11,520 Speaker 1: a walk in the morning, could be a thirty minute 192 00:13:11,559 --> 00:13:16,000 Speaker 1: you know, bike ride, indoor outdoor. But my point is 193 00:13:16,080 --> 00:13:20,439 Speaker 1: I want that hit of Sarah tonin as much as 194 00:13:20,480 --> 00:13:23,480 Speaker 1: I can get it. Right. Yeah, you can go to 195 00:13:23,520 --> 00:13:25,840 Speaker 1: the gym do one workout a day, and that's great, 196 00:13:26,200 --> 00:13:29,600 Speaker 1: like of course, but we need to move and if 197 00:13:29,600 --> 00:13:31,360 Speaker 1: we can get in shorter workouts and get that hit 198 00:13:31,400 --> 00:13:34,840 Speaker 1: and if you have a couple events throughout the day 199 00:13:34,960 --> 00:13:39,160 Speaker 1: where maybe you need a little bit more, this is 200 00:13:39,200 --> 00:13:44,480 Speaker 1: controlling your quote unquote medication people administering it yourself. It's 201 00:13:44,480 --> 00:13:47,240 Speaker 1: the beauty of exercise. You can have as much or 202 00:13:47,240 --> 00:13:52,559 Speaker 1: as little any time you want, unlike the pharmaceutical option. Okay, 203 00:13:52,800 --> 00:13:56,920 Speaker 1: to what's their conclusion, we already said it, but specifically 204 00:13:57,200 --> 00:14:01,240 Speaker 1: performing short bouts of moderate intensity exercise appears to be 205 00:14:01,240 --> 00:14:05,200 Speaker 1: effective for management of key symptoms and the term they 206 00:14:05,280 --> 00:14:08,679 Speaker 1: use in the study and hedonia, which is an inability 207 00:14:08,720 --> 00:14:13,400 Speaker 1: to experience pleasure from activities usually found enjoyable depressed mood 208 00:14:13,440 --> 00:14:18,000 Speaker 1: state in adults with major depressive disorder. Okay, two big 209 00:14:18,040 --> 00:14:22,600 Speaker 1: takeaways though, the time immediately post exercise may be ideal 210 00:14:22,720 --> 00:14:27,400 Speaker 1: for performing emotionally challenging tasks and or tasks where a 211 00:14:27,480 --> 00:14:32,000 Speaker 1: low symptom severity would be helpful. And they use the 212 00:14:32,000 --> 00:14:36,320 Speaker 1: example of psychotherapy. So here's where we're extrapolating it out. 213 00:14:36,560 --> 00:14:41,560 Speaker 1: Here's where the term exercise priming is coming in. Here's 214 00:14:41,640 --> 00:14:47,920 Speaker 1: why I get in sometimes a really long workout before 215 00:14:48,760 --> 00:14:54,360 Speaker 1: visiting family because the time immediately post exercise maybe ideal 216 00:14:54,400 --> 00:14:57,880 Speaker 1: for performing emotionally challenging tasks intoor tasks where a low 217 00:14:57,920 --> 00:15:01,080 Speaker 1: symptom severity would be helpful. Final quote from one of 218 00:15:01,080 --> 00:15:03,800 Speaker 1: the researchers, The cool thing is I love that he 219 00:15:03,880 --> 00:15:06,640 Speaker 1: started that way. The cool thing is. The cool thing 220 00:15:06,720 --> 00:15:09,480 Speaker 1: is these benefits to depressed mood state and and hedonia 221 00:15:09,560 --> 00:15:12,360 Speaker 1: could last beyond seventy five minutes. As I said, that's 222 00:15:12,360 --> 00:15:14,320 Speaker 1: as far as they tested though we would need to 223 00:15:14,320 --> 00:15:17,520 Speaker 1: do a longer study to determine when they start to wane, 224 00:15:17,960 --> 00:15:21,440 Speaker 1: but the results here we go. Second real important takeaway 225 00:15:21,640 --> 00:15:25,480 Speaker 1: suggests a window of time post exercise when it may 226 00:15:25,520 --> 00:15:28,720 Speaker 1: be easier or more effective for someone with depression to 227 00:15:28,800 --> 00:15:33,640 Speaker 1: do something psychologically or cognitively demanding. Now I'm extra playing 228 00:15:33,680 --> 00:15:36,320 Speaker 1: this out myself. I'm going to take the word, the term, 229 00:15:36,360 --> 00:15:39,960 Speaker 1: and the concept depression out. Yes, that's what they study for, 230 00:15:40,760 --> 00:15:43,680 Speaker 1: that's what they were looking at. But let's say, all people, 231 00:15:44,800 --> 00:15:49,400 Speaker 1: let's let's just go broad, let's go big. Okay, So 232 00:15:51,080 --> 00:15:54,680 Speaker 1: that could be so many things. If you're giving a speech, 233 00:15:54,760 --> 00:15:58,600 Speaker 1: you know, public speaking. I love it because I'm nuts, 234 00:15:58,640 --> 00:16:01,960 Speaker 1: but most people fear public speaking more than death. So 235 00:16:02,000 --> 00:16:05,560 Speaker 1: if you have to give a presentation, getting in exercise 236 00:16:05,800 --> 00:16:11,560 Speaker 1: right before can be a powerful performance enhancing tool. Taking 237 00:16:11,560 --> 00:16:17,040 Speaker 1: a test, gonna end with that book spark, taking a test, 238 00:16:17,200 --> 00:16:24,080 Speaker 1: anything challenging cognitively emotionally, and they use going to therapy 239 00:16:25,760 --> 00:16:30,360 Speaker 1: as there what they were looking at specifically. All right, 240 00:16:31,640 --> 00:16:36,440 Speaker 1: so study too, coming up. Smaller study, they're both small studies. Uh, 241 00:16:36,480 --> 00:16:40,000 Speaker 1: this one's smaller than the first though same research group, 242 00:16:41,240 --> 00:16:43,800 Speaker 1: similar findings, but it's gonna bring it all together, all right, 243 00:16:44,120 --> 00:16:47,359 Speaker 1: quick break, We'll be right back. Study number two Feasibility 244 00:16:47,400 --> 00:16:50,840 Speaker 1: of an exercise and CBT intervention for treatment of depression 245 00:16:50,880 --> 00:16:54,960 Speaker 1: a pilot, randomized controlled trial. Awesome finding. So we'll be 246 00:16:55,040 --> 00:17:07,800 Speaker 1: right back, and we are back talking about exercise, priming 247 00:17:07,960 --> 00:17:12,320 Speaker 1: of these terms, of these terms, and the ability that 248 00:17:12,400 --> 00:17:15,480 Speaker 1: we all have to control this. How much we move 249 00:17:15,560 --> 00:17:18,080 Speaker 1: when we move? Now, you know, I say how much 250 00:17:18,119 --> 00:17:20,280 Speaker 1: we move, what we put into our mouths and our attitudes. 251 00:17:20,800 --> 00:17:22,520 Speaker 1: We control those things I say at the end of 252 00:17:22,560 --> 00:17:26,919 Speaker 1: every podcast. Now you can see on the when we 253 00:17:27,000 --> 00:17:29,280 Speaker 1: move and how much we move or how much we 254 00:17:29,320 --> 00:17:32,720 Speaker 1: move when we move makes a difference potentially. You know, 255 00:17:32,840 --> 00:17:36,000 Speaker 1: I used to go running after a stressful event, right, 256 00:17:36,080 --> 00:17:38,120 Speaker 1: I talked about like one of the most stressful times 257 00:17:38,119 --> 00:17:41,080 Speaker 1: in my life was owning a gym. Always said I 258 00:17:41,080 --> 00:17:43,800 Speaker 1: didn't want to do it. I had a crazy opportunity. 259 00:17:43,920 --> 00:17:47,800 Speaker 1: I did it. Holy stress, and yes, stress is a choice, 260 00:17:48,720 --> 00:17:52,560 Speaker 1: and I knew that. I'm really glad I didn't. Looking back, 261 00:17:54,000 --> 00:18:00,200 Speaker 1: I who learned so much, confirmed so much. Pretty sure war, 262 00:18:01,800 --> 00:18:04,160 Speaker 1: even though I never say never, pretty sure I'll never 263 00:18:04,200 --> 00:18:08,359 Speaker 1: do it again. Uh, for many reasons anyway, But in 264 00:18:08,400 --> 00:18:13,320 Speaker 1: the new book. There's a lot of a lot of stories. Um. 265 00:18:13,440 --> 00:18:17,600 Speaker 1: So second study, what they're looking at here, same group, 266 00:18:17,680 --> 00:18:20,560 Speaker 1: same researchers conducted a separate study to learn whether they 267 00:18:20,560 --> 00:18:24,080 Speaker 1: could synergize the short term benefits from exercise and the 268 00:18:24,080 --> 00:18:27,800 Speaker 1: long term benefits from therapy to deliver the most effective 269 00:18:27,960 --> 00:18:30,520 Speaker 1: intervention for depression. So now they're saying, Okay, you've got 270 00:18:30,520 --> 00:18:35,400 Speaker 1: cognitive behavioral therapy or therapy in general, and you've got exercise. 271 00:18:35,760 --> 00:18:38,560 Speaker 1: Will that help? And yes, they were doing CBT of course, 272 00:18:38,600 --> 00:18:41,320 Speaker 1: and just read that. So again the title of this study, 273 00:18:41,359 --> 00:18:45,320 Speaker 1: Feasibility of an exercise and CBT intervention for Treatment of Depression. 274 00:18:45,640 --> 00:18:49,840 Speaker 1: A pilot, randomized control trial. This is Frontiers Psychiatry. May 275 00:18:51,280 --> 00:18:55,520 Speaker 1: again super recent small study. Ten adults with ds M 276 00:18:55,600 --> 00:19:00,480 Speaker 1: five diagnosed depression were randomized to groups and complete did 277 00:19:00,520 --> 00:19:03,720 Speaker 1: They did an intake, then they did eight weekly cognitive 278 00:19:03,720 --> 00:19:07,200 Speaker 1: behavioral therapy sessions, a final assessment, and a three month 279 00:19:07,240 --> 00:19:11,160 Speaker 1: follow up. So eight weeks, eight week intervention. And what 280 00:19:11,200 --> 00:19:17,439 Speaker 1: they did thirty minutes of exercise prior or no exercise, 281 00:19:18,280 --> 00:19:21,600 Speaker 1: just their usual activities. And for this one they didn't 282 00:19:21,600 --> 00:19:23,280 Speaker 1: make them cycle or do anything like that. They just 283 00:19:23,280 --> 00:19:25,720 Speaker 1: said you have to do something, and this is really cool. 284 00:19:25,760 --> 00:19:28,360 Speaker 1: They looked at their fitbits and make sure that they 285 00:19:28,400 --> 00:19:32,679 Speaker 1: did not only exercise but modern intensity. I love that, Like, 286 00:19:32,800 --> 00:19:38,040 Speaker 1: there's where fitness trackers are really starting to benefit people 287 00:19:38,160 --> 00:19:42,000 Speaker 1: and research and everything else. Okay, so eight weeks cognit 288 00:19:42,040 --> 00:19:45,359 Speaker 1: behavioral therapy. You either exercise for thirty minutes right before 289 00:19:45,480 --> 00:19:50,120 Speaker 1: or you didn't. Okay, immediately prior. What did they find? Well, 290 00:19:50,359 --> 00:19:55,320 Speaker 1: exercise amplified the benefits of cognitive behavioral therapy for people 291 00:19:55,320 --> 00:20:00,760 Speaker 1: with depression. It was a good thing. Now, not going 292 00:20:00,760 --> 00:20:04,399 Speaker 1: into all the reasons, I think personally, one of the 293 00:20:04,640 --> 00:20:07,840 Speaker 1: possible reasons they given the study was that participants who 294 00:20:07,920 --> 00:20:11,560 Speaker 1: exercised before their session reported a quicker and stronger connection 295 00:20:12,160 --> 00:20:14,959 Speaker 1: with their therapists. Not something I would have thought of. 296 00:20:15,240 --> 00:20:19,480 Speaker 1: So that's interesting, a quicker and stronger connection with their therapists. 297 00:20:19,960 --> 00:20:21,520 Speaker 1: But real quickly, I think it goes to all the 298 00:20:21,560 --> 00:20:26,240 Speaker 1: benefits we have talked about before and read improved mood state, 299 00:20:26,480 --> 00:20:29,080 Speaker 1: decreased anxiety, all of those things that are going to 300 00:20:29,119 --> 00:20:32,320 Speaker 1: prevent you from probably having a good therapy session. And 301 00:20:32,600 --> 00:20:36,800 Speaker 1: specific takeaway again or finding was a larger and potentially 302 00:20:36,840 --> 00:20:41,320 Speaker 1: quicker symptom improvement was found following the active condition following 303 00:20:41,320 --> 00:20:47,960 Speaker 1: those people that exercise before. Okay, exercise priming appears acceptable 304 00:20:48,400 --> 00:20:54,439 Speaker 1: and plausibly efficacious for enhancing mechanisms of CBT and overall outcomes, 305 00:20:54,640 --> 00:20:59,280 Speaker 1: though the present small sample precludes efficacy determinations. Small study. 306 00:20:59,840 --> 00:21:03,439 Speaker 1: So let's wrap it up. Yeah, causality association. What are 307 00:21:03,440 --> 00:21:07,080 Speaker 1: the downsides of people? We're not even talking about the 308 00:21:07,119 --> 00:21:11,400 Speaker 1: physical benefits of exercise, So let's assume for arguments, say 309 00:21:11,400 --> 00:21:16,560 Speaker 1: that none of this holds true, which you know, crazy, 310 00:21:16,600 --> 00:21:20,360 Speaker 1: But let's just for arguments, say, get the myriad other 311 00:21:20,400 --> 00:21:28,160 Speaker 1: benefits of exercise. But this is research that is piling up. Okay, 312 00:21:28,280 --> 00:21:32,800 Speaker 1: I've used it personally, as I said, did it naturally 313 00:21:33,920 --> 00:21:37,840 Speaker 1: started to read the studies on and go, oh my gosh, 314 00:21:38,119 --> 00:21:43,119 Speaker 1: it's common sense with the science with the what is 315 00:21:43,160 --> 00:21:47,440 Speaker 1: the downside as well? All right, yeah, they're small studies, 316 00:21:48,040 --> 00:21:52,400 Speaker 1: but what are the negative side effects you gotta work 317 00:21:52,400 --> 00:21:56,240 Speaker 1: out in I'm pretty sure if you exercise before going 318 00:21:56,280 --> 00:21:58,879 Speaker 1: to see your family like I do, you're not going 319 00:21:58,960 --> 00:22:03,320 Speaker 1: to be easier. I don't you know, You're not gonna 320 00:22:03,359 --> 00:22:06,640 Speaker 1: be less able to deal psychologically and all that kind 321 00:22:06,640 --> 00:22:12,719 Speaker 1: of stuff so super exciting two studies. Let me just 322 00:22:12,800 --> 00:22:16,560 Speaker 1: finish with what I alluded to talked about earlier, this 323 00:22:16,640 --> 00:22:19,320 Speaker 1: book Spark. I have to get the author on. I 324 00:22:19,359 --> 00:22:21,880 Speaker 1: read this book a long time ago. It is so good. 325 00:22:21,960 --> 00:22:26,119 Speaker 1: Sparked the revolutionary new science of exercise and the brain. 326 00:22:27,000 --> 00:22:28,920 Speaker 1: And I bring this up because he starts the whole 327 00:22:28,960 --> 00:22:35,359 Speaker 1: book John, I'm sure how he pronounces it, raydy rady 328 00:22:35,480 --> 00:22:39,480 Speaker 1: r a t e Yuh. He begins the book, starts 329 00:22:39,520 --> 00:22:43,359 Speaker 1: the whole thing by talking about Naperville, Illinois and a 330 00:22:43,440 --> 00:22:47,720 Speaker 1: school district there that tried to raise students test scores 331 00:22:48,240 --> 00:22:52,399 Speaker 1: by making them do exercise right before school. Okay, they 332 00:22:52,440 --> 00:22:56,240 Speaker 1: called it zero hour because they scheduled the fitness class 333 00:22:56,400 --> 00:23:00,000 Speaker 1: right before the first period. What did they find increase 334 00:23:00,000 --> 00:23:05,879 Speaker 1: east fitness, improved academics, increased executive functioning for these kids, 335 00:23:06,320 --> 00:23:10,000 Speaker 1: and improved planning, greater capacity to reflect, evaluate complete work 336 00:23:10,040 --> 00:23:12,960 Speaker 1: on time. Incredible results. And what they found is the 337 00:23:13,040 --> 00:23:17,080 Speaker 1: day progressed wore off a little bit. So when they 338 00:23:17,119 --> 00:23:20,359 Speaker 1: talk about seeing the effects post seventy five minutes, at 339 00:23:20,400 --> 00:23:24,800 Speaker 1: least as far as certain cognitive functions, yeah, he found 340 00:23:24,840 --> 00:23:27,320 Speaker 1: it diminishes over time, which makes sense. I mean, if 341 00:23:27,320 --> 00:23:30,119 Speaker 1: you did one workout and you're like good for a year. No, 342 00:23:30,240 --> 00:23:32,359 Speaker 1: that's why we should be moving all day long, and 343 00:23:32,359 --> 00:23:36,480 Speaker 1: that's why you should do if you can, maybe more 344 00:23:36,520 --> 00:23:40,080 Speaker 1: than one shorter bout of exercise. And that's why we 345 00:23:40,119 --> 00:23:44,359 Speaker 1: can stop using the term justin only people see I 346 00:23:44,400 --> 00:23:47,159 Speaker 1: brought that all together from prior shows. Stop saying I 347 00:23:47,240 --> 00:23:49,920 Speaker 1: only did twenty minutes of you know, walking, Stop saying 348 00:23:50,000 --> 00:23:53,480 Speaker 1: I just walked a mile. But that's it in this 349 00:23:53,560 --> 00:23:57,920 Speaker 1: book and I quote they turned the nineteen thousand students 350 00:23:57,960 --> 00:24:00,920 Speaker 1: in Naperville District two oh three into the fittest in 351 00:24:00,960 --> 00:24:04,360 Speaker 1: the nation and also some of the smartest. So there 352 00:24:04,359 --> 00:24:12,639 Speaker 1: you go. Exercise priming cognitive benefits, stress reducing benefits of 353 00:24:12,760 --> 00:24:17,399 Speaker 1: exercising before it happens, or if you want to perform 354 00:24:17,560 --> 00:24:22,760 Speaker 1: better on something for no other reason, you go in 355 00:24:23,720 --> 00:24:30,520 Speaker 1: more relaxed after exercise, feeling better with those great feel 356 00:24:30,560 --> 00:24:33,480 Speaker 1: good hormones flowing people all right. Two studies on the 357 00:24:33,480 --> 00:24:36,880 Speaker 1: potential power of exercise priming. What do we learn here? 358 00:24:37,320 --> 00:24:41,320 Speaker 1: Micro workouts again, maybe doing a couple of shorter workouts 359 00:24:41,320 --> 00:24:47,680 Speaker 1: throughout the day, timing your workouts, timing your exercise after 360 00:24:47,720 --> 00:24:51,240 Speaker 1: a stressful event. Absolutely, if you know the event is 361 00:24:51,240 --> 00:24:56,320 Speaker 1: going to be stressful prior or challenging, get in fifty 362 00:24:56,720 --> 00:25:00,920 Speaker 1: thirty minutes of activity to prepare yourself for it. There 363 00:25:00,920 --> 00:25:05,840 Speaker 1: you go. Hmm. I love these positive shows. I mean 364 00:25:06,040 --> 00:25:07,639 Speaker 1: I'm going to do the other ones, the ones that 365 00:25:07,720 --> 00:25:14,040 Speaker 1: get me angry or raise the heart rate. Uh, but 366 00:25:14,160 --> 00:25:17,400 Speaker 1: let's focus on the positive because we're in control of that, 367 00:25:17,960 --> 00:25:21,000 Speaker 1: all right. Again, thank you for listening. If you want 368 00:25:21,040 --> 00:25:22,720 Speaker 1: to reach out, as I said at the start, I 369 00:25:22,840 --> 00:25:26,399 Speaker 1: love to hear from you, comments, questions, Tom h Fit Instagram, 370 00:25:26,480 --> 00:25:30,560 Speaker 1: Tom h Fit Twitter follow me greatly appreciated, as well 371 00:25:30,600 --> 00:25:34,199 Speaker 1: as rating the show if you can, depending on how 372 00:25:34,240 --> 00:25:39,480 Speaker 1: you listen, subscribing, all of that's greatly appreciated. Micro Workout 373 00:25:39,520 --> 00:25:42,399 Speaker 1: Plan is the most recent books. So if you're looking 374 00:25:42,440 --> 00:25:45,040 Speaker 1: for workouts to do that I just described and how 375 00:25:45,040 --> 00:25:47,200 Speaker 1: to work it into your day and more of the benefits, 376 00:25:47,240 --> 00:25:49,840 Speaker 1: that's the Micro Workout Plan book. Thank you for that. 377 00:25:49,960 --> 00:25:52,320 Speaker 1: So excited for the new book. It's my first non 378 00:25:52,359 --> 00:25:56,520 Speaker 1: prescriptive book tell all on the industry. Oh my gosh, 379 00:25:56,920 --> 00:26:00,640 Speaker 1: so excited for that. Anyway, thank you for listening. I'm 380 00:26:00,640 --> 00:26:03,320 Speaker 1: gonna bring you the best information We're gonna break it 381 00:26:03,359 --> 00:26:07,600 Speaker 1: down for you so you can live your best life. 382 00:26:08,200 --> 00:26:12,239 Speaker 1: I'm biased in that regard because everything I tell you 383 00:26:12,280 --> 00:26:17,119 Speaker 1: to do, I do myself. All Right, we control three things, 384 00:26:18,040 --> 00:26:20,439 Speaker 1: how much we move, what we put into our mouths, 385 00:26:20,480 --> 00:26:25,800 Speaker 1: and our state of mind, our attitudes. That's awesome. I'm 386 00:26:25,840 --> 00:26:34,640 Speaker 1: Tom Holland. This is Fitness Disrupted. Believe in Yourself. Fitness 387 00:26:34,680 --> 00:26:37,880 Speaker 1: Disrupted is a production of I heart Radio. For more 388 00:26:37,920 --> 00:26:41,160 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 389 00:26:41,359 --> 00:26:44,840 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.