WEBVTT - Two Studies on the Potential Power of "Exercise Priming" 0:00:00.840 --> 0:00:05.880 Welcome to Fitness Disrupted, a production of My Heart Radio. 0:00:09.520 --> 0:00:16.040 I am Tom Holland and this is Fitness Disrupted. I 0:00:16.040 --> 0:00:21.440 would like to begin today's podcast by just reading just 0:00:21.480 --> 0:00:25.439 an incredible note I received from a listener. If you 0:00:25.520 --> 0:00:27.360 listen to the podcast, you know at the end of 0:00:27.480 --> 0:00:29.360 each show, I give you a way to reach out 0:00:29.440 --> 0:00:32.559 if you want to questions, comments, and I love to 0:00:32.720 --> 0:00:36.720 hear from you. And this just made my day. This 0:00:36.800 --> 0:00:39.680 is why I do what I do. Obviously keep everything 0:00:39.680 --> 0:00:43.360 anonymous when I read your notes and do the questions 0:00:43.400 --> 0:00:45.680 on the listener mailbag show. But here you go, just 0:00:45.760 --> 0:00:49.199 real quickly. I've been listening to your podcast for a 0:00:49.200 --> 0:00:50.839 couple of years. I want to say thank you for 0:00:50.880 --> 0:00:52.800 all you teach. I have changed the way I think 0:00:52.840 --> 0:00:55.960 of exercise since I have been listening to you. My 0:00:56.040 --> 0:00:58.400 main goal now is to be strong and healthy and 0:00:58.480 --> 0:01:01.600 not to worry as much about the scale. With your tips, 0:01:01.640 --> 0:01:03.960 I am much more well balanced and can run again 0:01:04.040 --> 0:01:07.840 slowly but without back pain. So many things make my 0:01:07.920 --> 0:01:11.399 day in this my passion is backpacking and mountain climbing. 0:01:11.720 --> 0:01:13.880 With your help, I am stronger than ever and look 0:01:13.920 --> 0:01:17.120 forward to each new adventure. Thank you for all you do. 0:01:17.360 --> 0:01:20.560 Thank you, thank you for listening, thank you for reaching out. 0:01:20.560 --> 0:01:23.640 And this goes to everyone, this person specifically for taking 0:01:23.640 --> 0:01:26.520 the time to let me know because when I say 0:01:26.560 --> 0:01:28.280 at the end of each show that you know my 0:01:28.319 --> 0:01:30.600 goal is to help us all live our best lives. 0:01:30.800 --> 0:01:35.920 That's that's it. That's it. And you know, there's so 0:01:36.040 --> 0:01:41.679 many great concepts in that message, including changing the way 0:01:41.760 --> 0:01:44.880 this person thinks of exercise, taking the focus off the 0:01:44.959 --> 0:01:50.080 scale being strong and healthy, back to running amazing, and 0:01:51.120 --> 0:01:53.560 this person is able to do what they enjoy backpacking 0:01:53.560 --> 0:01:58.200 and mountain climbing. There's no one way, and that is 0:01:58.360 --> 0:02:03.120 why we strength train and eat healthy so that we 0:02:03.200 --> 0:02:05.440 can live as long as possible, so that we can 0:02:05.480 --> 0:02:10.320 have as high equality of life as possible during those 0:02:10.440 --> 0:02:13.320 years add you know, years to your life and life 0:02:13.320 --> 0:02:15.160 to your years, and to be able to do what 0:02:15.200 --> 0:02:19.440 we want to do. That's it. So thank you, thank 0:02:19.440 --> 0:02:22.160 you for that note, and thank you for I just 0:02:22.200 --> 0:02:25.679 have the greatest listeners out there, I know from from 0:02:25.680 --> 0:02:29.480 hearing from you. So today I'm in a good mood 0:02:29.480 --> 0:02:33.200 because there were great studies. There are four that jumped 0:02:33.360 --> 0:02:35.519 right out at me when I was doing some research 0:02:36.080 --> 0:02:38.880 and I said, you know, this is perfect for today, 0:02:39.800 --> 0:02:44.119 and I'm gonna bring you maybe a new term, exercise priming. 0:02:44.600 --> 0:02:48.240 And these are two small studies and they are focus 0:02:48.320 --> 0:02:50.760 more on depression, but it doesn't matter, and actually we 0:02:50.800 --> 0:02:54.160 can extrapolate that out in a positive and more broadway 0:02:54.280 --> 0:02:56.880 as well. But it goes to what this show is 0:02:56.919 --> 0:03:01.359 about in that. Yes, as the person said, it's not 0:03:01.480 --> 0:03:04.560 just about the scale. You know, after being in this 0:03:04.600 --> 0:03:06.760 industry for thirty years and talking about weight loss and 0:03:06.760 --> 0:03:10.600 weight loss and weight loss and weight loss, yes, that's important. 0:03:10.840 --> 0:03:14.760 We need to be a healthy weight. But the cognitive side, 0:03:14.800 --> 0:03:18.320 the mental side, is so powerful. And one of the 0:03:18.360 --> 0:03:20.200 lines I'm gonna read to you from one of the 0:03:20.240 --> 0:03:23.799 researchers in these two studies are done by the same people. 0:03:24.520 --> 0:03:29.240 There's a little depressing, but you know, not surprising, and 0:03:29.320 --> 0:03:33.040 we need to reframe it and just accentuate it, all right, 0:03:33.080 --> 0:03:37.360 But yes, this is another podcast on the incredible benefits 0:03:37.560 --> 0:03:43.080 of exercise and the brain and cognitive function and stress 0:03:43.200 --> 0:03:45.400 and all of that stuff and and just another way 0:03:45.440 --> 0:03:48.000 to utilize it. You know, when I when I did 0:03:48.000 --> 0:03:51.400 the first show and was writing the thirty second spot 0:03:51.400 --> 0:03:54.480 in sixty second spot four fitness disrupted. You know, years 0:03:54.480 --> 0:03:58.840 ago I said that I wanted you to have actionable information, 0:03:58.840 --> 0:04:00.560 stuff you can use right away, And this is yet 0:04:00.560 --> 0:04:04.120 another one based on science, and so I'm really excited 0:04:04.160 --> 0:04:06.440 to bring it to you. Let's do that quick break 0:04:06.680 --> 0:04:10.000 and when I come back, two studies on the potential 0:04:10.120 --> 0:04:15.560 power of exercise priming what the heck is that you'll 0:04:15.600 --> 0:04:26.120 find out? Right after this break, we'll be right back. Okay, 0:04:26.120 --> 0:04:35.880 So talking about studies depression and the effects that exercise 0:04:35.960 --> 0:04:41.720 has on that. And again the show is not it's 0:04:41.760 --> 0:04:45.240 not focused on depression actually just the cognitive benefit. Again, 0:04:45.240 --> 0:04:48.760 I'm going to extrapolate it out more broadly, and if 0:04:48.800 --> 0:04:51.559 you have depression, listen, it's a spectrum. So many people 0:04:51.880 --> 0:04:56.360 at different you know, points in their lives experience that. 0:04:58.240 --> 0:05:00.880 But it's going to be a broad application based on 0:05:01.360 --> 0:05:05.599 this more specific finding. Okay, what if we could use 0:05:05.760 --> 0:05:09.440 exercises as a tool, Right? What do I mean by that? Well, 0:05:09.480 --> 0:05:14.039 when we talk about the studies into the benefits of 0:05:14.240 --> 0:05:20.200 exercise and you know, cognitive function or depression or mood states, 0:05:20.800 --> 0:05:26.320 it's more broad in that you know, decreases anxiety, all 0:05:26.360 --> 0:05:29.760 of those things that we're thinking more broadly over time, right, 0:05:30.960 --> 0:05:33.040 But this is more specific, and that's what these studies 0:05:33.040 --> 0:05:39.560 looked at, like very short term benefit. Okay, let me 0:05:39.600 --> 0:05:43.600 give you an example from my life that I just 0:05:43.680 --> 0:05:49.360 started doing. Naturally. I've talked about that. I come from 0:05:49.400 --> 0:05:55.360 a lunatic, crazy, Irish Catholic family. I have five brothers, 0:05:55.400 --> 0:05:59.440 six boys, no sisters. Whenever I say that, the first 0:05:59.480 --> 0:06:01.800 thing that comes out of most people's mouths as your 0:06:01.839 --> 0:06:05.800 poor mother. No, no, no, she chose that she made 0:06:05.839 --> 0:06:08.600 the choice. I was the one who grew up in 0:06:08.600 --> 0:06:15.520 this insanity. Let me put it this way now, just 0:06:15.760 --> 0:06:22.080 I'm pausing, I'm editing myself. Uh fast forward to today. 0:06:22.240 --> 0:06:25.760 Uh now there's like, you know, sixteen seventeen grandkids, I 0:06:25.760 --> 0:06:27.919 don't know, family functions are nuts and any of you 0:06:27.960 --> 0:06:30.560 who have a big family or families in general, or 0:06:30.600 --> 0:06:33.080 it's all crazy, right, and family get togethers or what 0:06:33.920 --> 0:06:40.080 they're stressful, right, holidays, things like that brings back, all 0:06:40.120 --> 0:06:42.240 of a sudden, you maybe fifty years old, but all 0:06:42.240 --> 0:06:44.360 of a sudden, you're fifteen again and you're having those 0:06:44.400 --> 0:06:46.479 same fights. So what does this have to do with 0:06:46.520 --> 0:06:49.720 anything that we're talking about here today? What I started 0:06:49.760 --> 0:06:54.440 doing years ago was before a large family function. I 0:06:54.440 --> 0:06:59.600 would get a workout in right before could be a 0:06:59.640 --> 0:07:03.840 wrong and oftentimes it was could be a bike ride 0:07:04.120 --> 0:07:13.960 indoor outdoor. I did something right before, just naturally, and 0:07:14.080 --> 0:07:20.680 I felt better at those functions as a result. And 0:07:20.800 --> 0:07:24.240 that's pretty much exactly what these two studies are showing 0:07:26.640 --> 0:07:32.640 why you should and can use exercise in a priming 0:07:33.360 --> 0:07:39.440 fashion for stressful situations to come, and not just stressful situations, 0:07:40.320 --> 0:07:49.280 to handle tough situations things like tests. We'll get into it, 0:07:49.360 --> 0:07:56.080 all right. So it's about the benefit and benefits of 0:07:56.240 --> 0:08:03.360 exercise before an event, and there's gonna be two main takeaways, 0:08:03.440 --> 0:08:07.640 right that improved mood state with depression and things like that, 0:08:09.400 --> 0:08:16.200 and jumping ahead, but cut into the chase, the better 0:08:16.240 --> 0:08:21.280 ability to tackle tough tasks immediately following exercise. All right, 0:08:21.360 --> 0:08:25.360 so here we go. First study magnitude, timing, and duration 0:08:25.360 --> 0:08:29.160 of mood state and cognitive effects of acute moderate exercise 0:08:29.320 --> 0:08:34.720 in major depressive disorder. Okay, big words salad there if 0:08:34.760 --> 0:08:36.600 you want to call it that, then these are recent 0:08:36.640 --> 0:08:40.080 studies by the way, Psychology of Sport and Exercise, volume 0:08:40.120 --> 0:08:45.000 sixty one July. All right, read you the title one 0:08:45.000 --> 0:08:49.280 more time. I just enjoy it. Magnitude, timing and duration 0:08:49.360 --> 0:08:53.000 of mood state, and cognitive effects of acute moderate exercise 0:08:53.320 --> 0:08:58.200 in major depressive disorder against sounds super complicated. We'll distill 0:08:58.240 --> 0:09:02.280 it down. This was I was State University researchers there. 0:09:02.720 --> 0:09:07.080 We're studying how acute exercise, which is one exercise about 0:09:07.240 --> 0:09:14.320 a day, one exercise session, influenced primary depressive symptoms. All 0:09:14.400 --> 0:09:18.520 right'll read you right from it here. Acute exercise generally 0:09:18.559 --> 0:09:22.079 improves mood state and cognitive functioning and healthy adults. However, 0:09:22.120 --> 0:09:25.959 the impact of acute exercise on primary symptoms in adults 0:09:25.960 --> 0:09:31.239 with major depressive disorder is poorly understood. The present randomized 0:09:31.280 --> 0:09:34.439 crossover study evaluated the magnitude, timing, and duration of the 0:09:34.480 --> 0:09:40.439 psychological effects of thirty minutes of moderate intensity cycling exercise 0:09:40.520 --> 0:09:44.440 compared to quiet rest in thirty adults. That was twenty 0:09:44.480 --> 0:09:49.600 one female, which would make nine male with major depressive disorder. 0:09:50.120 --> 0:09:53.440 All right, and I'm gonna read you one quote to 0:09:53.480 --> 0:09:56.640 clarify a little further from one of the researchers. A 0:09:56.679 --> 0:09:59.320 lot of previous research on the effects of exercise on 0:09:59.360 --> 0:10:02.880 mental healthy general have used very broad measures of well being. 0:10:02.960 --> 0:10:05.360 That's what I said in the intro, right, what we 0:10:05.360 --> 0:10:08.960 were interested in specifically is how does acute exercise, that is, 0:10:09.040 --> 0:10:13.920 one session of exercise today influence the primary symptoms of depression? 0:10:14.440 --> 0:10:17.760 All right, So this one is looking at that mood state, right, 0:10:17.800 --> 0:10:21.800 and then we're going to connect it to the tough task. 0:10:21.920 --> 0:10:25.520 And that's what they do in the study. That's to follow, right. 0:10:27.200 --> 0:10:31.000 And so again we know, well knows a strong word 0:10:32.760 --> 0:10:37.160 that exercise benefits all of these things we're talking about, 0:10:37.160 --> 0:10:40.960 mood states, cognitive function, things like that. Although the quote 0:10:40.960 --> 0:10:42.560 at the end that I will do at the beginning, 0:10:43.400 --> 0:10:48.360 he says, well, mate, I'm confusing you. I'm trying to 0:10:48.440 --> 0:10:53.200 be somewhat scientific, right, but how many studies do we 0:10:53.240 --> 0:10:56.560 need to read? How many workouts do you have to 0:10:56.640 --> 0:10:59.520 do that make you feel bettern till we believe this 0:10:59.600 --> 0:11:04.560 is true. That's why I'm trying to choose my words carefully. 0:11:04.600 --> 0:11:08.080 All right. So thirty adults, as I said, experiencing major 0:11:08.120 --> 0:11:11.160 depressive episodes were brought in for testing. They set him 0:11:11.160 --> 0:11:13.520 for two thirty minute lab visits in which they either 0:11:13.559 --> 0:11:17.600 exercised again modern intensity cycling or they sat. Then one 0:11:17.640 --> 0:11:20.320 week later they came back and they switched the task 0:11:20.360 --> 0:11:23.319 that either SAD or cycled did what they didn't do 0:11:23.559 --> 0:11:26.839 in the first visit. Okay. During the visit, both groups 0:11:26.840 --> 0:11:30.680 were asked to fill out electronic surveys immediately before, halfway through, 0:11:30.800 --> 0:11:34.960 and directly after a session. Okay, so they're checking their 0:11:35.080 --> 0:11:39.760 depressive symptoms. They're asking them questions right right before they exercised, 0:11:39.760 --> 0:11:43.520 halfway through, and right after. And then they also tested 0:11:43.600 --> 0:11:49.600 them and seventy five minutes post workout. Okay, so six 0:11:49.640 --> 0:11:53.960 different times before, during, and right after the workout, and 0:11:54.000 --> 0:11:58.760 then three more times after to see how the effects lasted. Okay, 0:11:58.880 --> 0:12:02.560 the questionnaires again met your depressive symptoms and cognitive abilities. 0:12:02.520 --> 0:12:04.520 I'm not going to really go into that too deep, 0:12:04.559 --> 0:12:07.000 but again it alludes to what I was talking about 0:12:07.000 --> 0:12:10.479 at the start when we talk about those tough tasks. Okay, 0:12:10.600 --> 0:12:15.240 during the cycling experiment, participants depressed mood state, what do 0:12:15.280 --> 0:12:19.199 you think it improved over the thirty minutes of exercise, 0:12:19.320 --> 0:12:24.000 and they found consistently up to seventy five minutes after, 0:12:25.080 --> 0:12:27.880 and you go, why not seventy five minutes or past 0:12:27.920 --> 0:12:30.720 seventy five that's when they stopped testing. So one of 0:12:30.760 --> 0:12:34.680 the follow up they said for future research they should 0:12:34.720 --> 0:12:41.920 look past that as well. But shockingly, they improved their 0:12:41.960 --> 0:12:46.560 mood state during the exercise and up to seventy five 0:12:46.600 --> 0:12:51.760 minutes after, so it didn't end when the exercise ended. 0:12:55.640 --> 0:13:00.920 That's that's why I exercise as frequently as I do. 0:13:01.040 --> 0:13:03.720 That's why I talk about micro workouts. You don't have 0:13:03.880 --> 0:13:06.880 to do those. You don't have to do multi workouts 0:13:06.880 --> 0:13:09.280 a day. And when I say workouts, you could be 0:13:09.280 --> 0:13:11.520 a walk in the morning, could be a thirty minute 0:13:11.559 --> 0:13:16.000 you know, bike ride, indoor outdoor. But my point is 0:13:16.080 --> 0:13:20.439 I want that hit of Sarah tonin as much as 0:13:20.480 --> 0:13:23.480 I can get it. Right. Yeah, you can go to 0:13:23.520 --> 0:13:25.840 the gym do one workout a day, and that's great, 0:13:26.200 --> 0:13:29.600 like of course, but we need to move and if 0:13:29.600 --> 0:13:31.360 we can get in shorter workouts and get that hit 0:13:31.400 --> 0:13:34.840 and if you have a couple events throughout the day 0:13:34.960 --> 0:13:39.160 where maybe you need a little bit more, this is 0:13:39.200 --> 0:13:44.480 controlling your quote unquote medication people administering it yourself. It's 0:13:44.480 --> 0:13:47.240 the beauty of exercise. You can have as much or 0:13:47.240 --> 0:13:52.559 as little any time you want, unlike the pharmaceutical option. Okay, 0:13:52.800 --> 0:13:56.920 to what's their conclusion, we already said it, but specifically 0:13:57.200 --> 0:14:01.240 performing short bouts of moderate intensity exercise appears to be 0:14:01.240 --> 0:14:05.200 effective for management of key symptoms and the term they 0:14:05.280 --> 0:14:08.679 use in the study and hedonia, which is an inability 0:14:08.720 --> 0:14:13.400 to experience pleasure from activities usually found enjoyable depressed mood 0:14:13.440 --> 0:14:18.000 state in adults with major depressive disorder. Okay, two big 0:14:18.040 --> 0:14:22.600 takeaways though, the time immediately post exercise may be ideal 0:14:22.720 --> 0:14:27.400 for performing emotionally challenging tasks and or tasks where a 0:14:27.480 --> 0:14:32.000 low symptom severity would be helpful. And they use the 0:14:32.000 --> 0:14:36.320 example of psychotherapy. So here's where we're extrapolating it out. 0:14:36.560 --> 0:14:41.560 Here's where the term exercise priming is coming in. Here's 0:14:41.640 --> 0:14:47.920 why I get in sometimes a really long workout before 0:14:48.760 --> 0:14:54.360 visiting family because the time immediately post exercise maybe ideal 0:14:54.400 --> 0:14:57.880 for performing emotionally challenging tasks intoor tasks where a low 0:14:57.920 --> 0:15:01.080 symptom severity would be helpful. Final quote from one of 0:15:01.080 --> 0:15:03.800 the researchers, The cool thing is I love that he 0:15:03.880 --> 0:15:06.640 started that way. The cool thing is. The cool thing 0:15:06.720 --> 0:15:09.480 is these benefits to depressed mood state and and hedonia 0:15:09.560 --> 0:15:12.360 could last beyond seventy five minutes. As I said, that's 0:15:12.360 --> 0:15:14.320 as far as they tested though we would need to 0:15:14.320 --> 0:15:17.520 do a longer study to determine when they start to wane, 0:15:17.960 --> 0:15:21.440 but the results here we go. Second real important takeaway 0:15:21.640 --> 0:15:25.480 suggests a window of time post exercise when it may 0:15:25.520 --> 0:15:28.720 be easier or more effective for someone with depression to 0:15:28.800 --> 0:15:33.640 do something psychologically or cognitively demanding. Now I'm extra playing 0:15:33.680 --> 0:15:36.320 this out myself. I'm going to take the word, the term, 0:15:36.360 --> 0:15:39.960 and the concept depression out. Yes, that's what they study for, 0:15:40.760 --> 0:15:43.680 that's what they were looking at. But let's say, all people, 0:15:44.800 --> 0:15:49.400 let's let's just go broad, let's go big. Okay, So 0:15:51.080 --> 0:15:54.680 that could be so many things. If you're giving a speech, 0:15:54.760 --> 0:15:58.600 you know, public speaking. I love it because I'm nuts, 0:15:58.640 --> 0:16:01.960 but most people fear public speaking more than death. So 0:16:02.000 --> 0:16:05.560 if you have to give a presentation, getting in exercise 0:16:05.800 --> 0:16:11.560 right before can be a powerful performance enhancing tool. Taking 0:16:11.560 --> 0:16:17.040 a test, gonna end with that book spark, taking a test, 0:16:17.200 --> 0:16:24.080 anything challenging cognitively emotionally, and they use going to therapy 0:16:25.760 --> 0:16:30.360 as there what they were looking at specifically. All right, 0:16:31.640 --> 0:16:36.440 so study too, coming up. Smaller study, they're both small studies. Uh, 0:16:36.480 --> 0:16:40.000 this one's smaller than the first though same research group, 0:16:41.240 --> 0:16:43.800 similar findings, but it's gonna bring it all together, all right, 0:16:44.120 --> 0:16:47.359 quick break, We'll be right back. Study number two Feasibility 0:16:47.400 --> 0:16:50.840 of an exercise and CBT intervention for treatment of depression 0:16:50.880 --> 0:16:54.960 a pilot, randomized controlled trial. Awesome finding. So we'll be 0:16:55.040 --> 0:17:07.800 right back, and we are back talking about exercise, priming 0:17:07.960 --> 0:17:12.320 of these terms, of these terms, and the ability that 0:17:12.400 --> 0:17:15.480 we all have to control this. How much we move 0:17:15.560 --> 0:17:18.080 when we move? Now, you know, I say how much 0:17:18.119 --> 0:17:20.280 we move, what we put into our mouths and our attitudes. 0:17:20.800 --> 0:17:22.520 We control those things I say at the end of 0:17:22.560 --> 0:17:26.919 every podcast. Now you can see on the when we 0:17:27.000 --> 0:17:29.280 move and how much we move or how much we 0:17:29.320 --> 0:17:32.720 move when we move makes a difference potentially. You know, 0:17:32.840 --> 0:17:36.000 I used to go running after a stressful event, right, 0:17:36.080 --> 0:17:38.120 I talked about like one of the most stressful times 0:17:38.119 --> 0:17:41.080 in my life was owning a gym. Always said I 0:17:41.080 --> 0:17:43.800 didn't want to do it. I had a crazy opportunity. 0:17:43.920 --> 0:17:47.800 I did it. Holy stress, and yes, stress is a choice, 0:17:48.720 --> 0:17:52.560 and I knew that. I'm really glad I didn't. Looking back, 0:17:54.000 --> 0:18:00.200 I who learned so much, confirmed so much. Pretty sure war, 0:18:01.800 --> 0:18:04.160 even though I never say never, pretty sure I'll never 0:18:04.200 --> 0:18:08.359 do it again. Uh, for many reasons anyway, But in 0:18:08.400 --> 0:18:13.320 the new book. There's a lot of a lot of stories. Um. 0:18:13.440 --> 0:18:17.600 So second study, what they're looking at here, same group, 0:18:17.680 --> 0:18:20.560 same researchers conducted a separate study to learn whether they 0:18:20.560 --> 0:18:24.080 could synergize the short term benefits from exercise and the 0:18:24.080 --> 0:18:27.800 long term benefits from therapy to deliver the most effective 0:18:27.960 --> 0:18:30.520 intervention for depression. So now they're saying, Okay, you've got 0:18:30.520 --> 0:18:35.400 cognitive behavioral therapy or therapy in general, and you've got exercise. 0:18:35.760 --> 0:18:38.560 Will that help? And yes, they were doing CBT of course, 0:18:38.600 --> 0:18:41.320 and just read that. So again the title of this study, 0:18:41.359 --> 0:18:45.320 Feasibility of an exercise and CBT intervention for Treatment of Depression. 0:18:45.640 --> 0:18:49.840 A pilot, randomized control trial. This is Frontiers Psychiatry. May 0:18:51.280 --> 0:18:55.520 again super recent small study. Ten adults with ds M 0:18:55.600 --> 0:19:00.480 five diagnosed depression were randomized to groups and complete did 0:19:00.520 --> 0:19:03.720 They did an intake, then they did eight weekly cognitive 0:19:03.720 --> 0:19:07.200 behavioral therapy sessions, a final assessment, and a three month 0:19:07.240 --> 0:19:11.160 follow up. So eight weeks, eight week intervention. And what 0:19:11.200 --> 0:19:17.439 they did thirty minutes of exercise prior or no exercise, 0:19:18.280 --> 0:19:21.600 just their usual activities. And for this one they didn't 0:19:21.600 --> 0:19:23.280 make them cycle or do anything like that. They just 0:19:23.280 --> 0:19:25.720 said you have to do something, and this is really cool. 0:19:25.760 --> 0:19:28.360 They looked at their fitbits and make sure that they 0:19:28.400 --> 0:19:32.679 did not only exercise but modern intensity. I love that, Like, 0:19:32.800 --> 0:19:38.040 there's where fitness trackers are really starting to benefit people 0:19:38.160 --> 0:19:42.000 and research and everything else. Okay, so eight weeks cognit 0:19:42.040 --> 0:19:45.359 behavioral therapy. You either exercise for thirty minutes right before 0:19:45.480 --> 0:19:50.120 or you didn't. Okay, immediately prior. What did they find? Well, 0:19:50.359 --> 0:19:55.320 exercise amplified the benefits of cognitive behavioral therapy for people 0:19:55.320 --> 0:20:00.760 with depression. It was a good thing. Now, not going 0:20:00.760 --> 0:20:04.399 into all the reasons, I think personally, one of the 0:20:04.640 --> 0:20:07.840 possible reasons they given the study was that participants who 0:20:07.920 --> 0:20:11.560 exercised before their session reported a quicker and stronger connection 0:20:12.160 --> 0:20:14.959 with their therapists. Not something I would have thought of. 0:20:15.240 --> 0:20:19.480 So that's interesting, a quicker and stronger connection with their therapists. 0:20:19.960 --> 0:20:21.520 But real quickly, I think it goes to all the 0:20:21.560 --> 0:20:26.240 benefits we have talked about before and read improved mood state, 0:20:26.480 --> 0:20:29.080 decreased anxiety, all of those things that are going to 0:20:29.119 --> 0:20:32.320 prevent you from probably having a good therapy session. And 0:20:32.600 --> 0:20:36.800 specific takeaway again or finding was a larger and potentially 0:20:36.840 --> 0:20:41.320 quicker symptom improvement was found following the active condition following 0:20:41.320 --> 0:20:47.960 those people that exercise before. Okay, exercise priming appears acceptable 0:20:48.400 --> 0:20:54.439 and plausibly efficacious for enhancing mechanisms of CBT and overall outcomes, 0:20:54.640 --> 0:20:59.280 though the present small sample precludes efficacy determinations. Small study. 0:20:59.840 --> 0:21:03.439 So let's wrap it up. Yeah, causality association. What are 0:21:03.440 --> 0:21:07.080 the downsides of people? We're not even talking about the 0:21:07.119 --> 0:21:11.400 physical benefits of exercise, So let's assume for arguments, say 0:21:11.400 --> 0:21:16.560 that none of this holds true, which you know, crazy, 0:21:16.600 --> 0:21:20.360 But let's just for arguments, say, get the myriad other 0:21:20.400 --> 0:21:28.160 benefits of exercise. But this is research that is piling up. Okay, 0:21:28.280 --> 0:21:32.800 I've used it personally, as I said, did it naturally 0:21:33.920 --> 0:21:37.840 started to read the studies on and go, oh my gosh, 0:21:38.119 --> 0:21:43.119 it's common sense with the science with the what is 0:21:43.160 --> 0:21:47.440 the downside as well? All right, yeah, they're small studies, 0:21:48.040 --> 0:21:52.400 but what are the negative side effects you gotta work 0:21:52.400 --> 0:21:56.240 out in I'm pretty sure if you exercise before going 0:21:56.280 --> 0:21:58.879 to see your family like I do, you're not going 0:21:58.960 --> 0:22:03.320 to be easier. I don't you know, You're not gonna 0:22:03.359 --> 0:22:06.640 be less able to deal psychologically and all that kind 0:22:06.640 --> 0:22:12.719 of stuff so super exciting two studies. Let me just 0:22:12.800 --> 0:22:16.560 finish with what I alluded to talked about earlier, this 0:22:16.640 --> 0:22:19.320 book Spark. I have to get the author on. I 0:22:19.359 --> 0:22:21.880 read this book a long time ago. It is so good. 0:22:21.960 --> 0:22:26.119 Sparked the revolutionary new science of exercise and the brain. 0:22:27.000 --> 0:22:28.920 And I bring this up because he starts the whole 0:22:28.960 --> 0:22:35.359 book John, I'm sure how he pronounces it, raydy rady 0:22:35.480 --> 0:22:39.480 r a t e Yuh. He begins the book, starts 0:22:39.520 --> 0:22:43.359 the whole thing by talking about Naperville, Illinois and a 0:22:43.440 --> 0:22:47.720 school district there that tried to raise students test scores 0:22:48.240 --> 0:22:52.399 by making them do exercise right before school. Okay, they 0:22:52.440 --> 0:22:56.240 called it zero hour because they scheduled the fitness class 0:22:56.400 --> 0:23:00.000 right before the first period. What did they find increase 0:23:00.000 --> 0:23:05.879 east fitness, improved academics, increased executive functioning for these kids, 0:23:06.320 --> 0:23:10.000 and improved planning, greater capacity to reflect, evaluate complete work 0:23:10.040 --> 0:23:12.960 on time. Incredible results. And what they found is the 0:23:13.040 --> 0:23:17.080 day progressed wore off a little bit. So when they 0:23:17.119 --> 0:23:20.359 talk about seeing the effects post seventy five minutes, at 0:23:20.400 --> 0:23:24.800 least as far as certain cognitive functions, yeah, he found 0:23:24.840 --> 0:23:27.320 it diminishes over time, which makes sense. I mean, if 0:23:27.320 --> 0:23:30.119 you did one workout and you're like good for a year. No, 0:23:30.240 --> 0:23:32.359 that's why we should be moving all day long, and 0:23:32.359 --> 0:23:36.480 that's why you should do if you can, maybe more 0:23:36.520 --> 0:23:40.080 than one shorter bout of exercise. And that's why we 0:23:40.119 --> 0:23:44.359 can stop using the term justin only people see I 0:23:44.400 --> 0:23:47.159 brought that all together from prior shows. Stop saying I 0:23:47.240 --> 0:23:49.920 only did twenty minutes of you know, walking, Stop saying 0:23:50.000 --> 0:23:53.480 I just walked a mile. But that's it in this 0:23:53.560 --> 0:23:57.920 book and I quote they turned the nineteen thousand students 0:23:57.960 --> 0:24:00.920 in Naperville District two oh three into the fittest in 0:24:00.960 --> 0:24:04.360 the nation and also some of the smartest. So there 0:24:04.359 --> 0:24:12.639 you go. Exercise priming cognitive benefits, stress reducing benefits of 0:24:12.760 --> 0:24:17.399 exercising before it happens, or if you want to perform 0:24:17.560 --> 0:24:22.760 better on something for no other reason, you go in 0:24:23.720 --> 0:24:30.520 more relaxed after exercise, feeling better with those great feel 0:24:30.560 --> 0:24:33.480 good hormones flowing people all right. Two studies on the 0:24:33.480 --> 0:24:36.880 potential power of exercise priming. What do we learn here? 0:24:37.320 --> 0:24:41.320 Micro workouts again, maybe doing a couple of shorter workouts 0:24:41.320 --> 0:24:47.680 throughout the day, timing your workouts, timing your exercise after 0:24:47.720 --> 0:24:51.240 a stressful event. Absolutely, if you know the event is 0:24:51.240 --> 0:24:56.320 going to be stressful prior or challenging, get in fifty 0:24:56.720 --> 0:25:00.920 thirty minutes of activity to prepare yourself for it. There 0:25:00.920 --> 0:25:05.840 you go. Hmm. I love these positive shows. I mean 0:25:06.040 --> 0:25:07.639 I'm going to do the other ones, the ones that 0:25:07.720 --> 0:25:14.040 get me angry or raise the heart rate. Uh, but 0:25:14.160 --> 0:25:17.400 let's focus on the positive because we're in control of that, 0:25:17.960 --> 0:25:21.000 all right. Again, thank you for listening. If you want 0:25:21.040 --> 0:25:22.720 to reach out, as I said at the start, I 0:25:22.840 --> 0:25:26.399 love to hear from you, comments, questions, Tom h Fit Instagram, 0:25:26.480 --> 0:25:30.560 Tom h Fit Twitter follow me greatly appreciated, as well 0:25:30.600 --> 0:25:34.199 as rating the show if you can, depending on how 0:25:34.240 --> 0:25:39.480 you listen, subscribing, all of that's greatly appreciated. Micro Workout 0:25:39.520 --> 0:25:42.399 Plan is the most recent books. So if you're looking 0:25:42.440 --> 0:25:45.040 for workouts to do that I just described and how 0:25:45.040 --> 0:25:47.200 to work it into your day and more of the benefits, 0:25:47.240 --> 0:25:49.840 that's the Micro Workout Plan book. Thank you for that. 0:25:49.960 --> 0:25:52.320 So excited for the new book. It's my first non 0:25:52.359 --> 0:25:56.520 prescriptive book tell all on the industry. Oh my gosh, 0:25:56.920 --> 0:26:00.640 so excited for that. Anyway, thank you for listening. I'm 0:26:00.640 --> 0:26:03.320 gonna bring you the best information We're gonna break it 0:26:03.359 --> 0:26:07.600 down for you so you can live your best life. 0:26:08.200 --> 0:26:12.239 I'm biased in that regard because everything I tell you 0:26:12.280 --> 0:26:17.119 to do, I do myself. All Right, we control three things, 0:26:18.040 --> 0:26:20.439 how much we move, what we put into our mouths, 0:26:20.480 --> 0:26:25.800 and our state of mind, our attitudes. That's awesome. I'm 0:26:25.840 --> 0:26:34.640 Tom Holland. This is Fitness Disrupted. Believe in Yourself. Fitness 0:26:34.680 --> 0:26:37.880 Disrupted is a production of I heart Radio. For more 0:26:37.920 --> 0:26:41.160 podcasts from my heart Radio, visit the i heart Radio app, 0:26:41.359 --> 0:26:44.840 Apple Podcasts, or wherever you listen to your favorite shows.