1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:10,360 --> 00:00:15,600 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Vanity 3 00:00:15,720 --> 00:00:20,239 Speaker 1: or sanity? What's the reason you exercise? Now? When it 4 00:00:20,280 --> 00:00:23,640 Speaker 1: comes to exercise, the majority of exercise studies, what are 5 00:00:23,640 --> 00:00:25,720 Speaker 1: they focus on? But they focus on the parts of 6 00:00:25,760 --> 00:00:29,000 Speaker 1: the body generally from the neck down right, the heart, 7 00:00:29,480 --> 00:00:34,519 Speaker 1: the muscles, the lungs. What about from the neck up? 8 00:00:35,640 --> 00:00:41,120 Speaker 1: So exercise and depression. That's the topic of today's show, 9 00:00:41,840 --> 00:00:43,920 Speaker 1: and it is one that is very close to my 10 00:00:44,000 --> 00:00:49,000 Speaker 1: heart and it is so important. And my whole philosophy 11 00:00:49,560 --> 00:00:53,120 Speaker 1: about exercise is that it's not just about weight loss, 12 00:00:53,240 --> 00:00:57,800 Speaker 1: that the benefits are so far beyond the scale. And 13 00:00:57,840 --> 00:01:03,720 Speaker 1: if this show doesn't support that, than what does. So 14 00:01:04,280 --> 00:01:08,800 Speaker 1: we exercise for our bodies, but we also exercise for 15 00:01:08,880 --> 00:01:12,760 Speaker 1: our brains. And I make the joke pretty frequently, especially 16 00:01:12,760 --> 00:01:16,840 Speaker 1: when I'm on tv QVC, the home shopping channel network 17 00:01:16,840 --> 00:01:19,400 Speaker 1: in Canada. I do frequently and I use that line 18 00:01:20,040 --> 00:01:23,200 Speaker 1: all the time. I used to exercise for vanity and 19 00:01:23,280 --> 00:01:27,800 Speaker 1: now it's primarily for sanity. And I'm kidding, but I'm not. 20 00:01:29,240 --> 00:01:33,119 Speaker 1: I'm not. So in today's show, we're gonna talk about 21 00:01:33,480 --> 00:01:36,080 Speaker 1: exercise and depression. I'm gonna give you a handful of 22 00:01:36,120 --> 00:01:41,960 Speaker 1: studies that support how powerful exercise is in combating depression, 23 00:01:42,280 --> 00:01:45,520 Speaker 1: because it is ridiculously in some studies that shows just 24 00:01:45,680 --> 00:01:50,880 Speaker 1: as if not more powerful than pharmaceutical intervention. And I 25 00:01:50,960 --> 00:01:55,400 Speaker 1: can't start this topic without bringing back up that Peloton 26 00:01:55,520 --> 00:01:58,920 Speaker 1: commercial controversy when and this is one of the things 27 00:01:58,920 --> 00:02:00,960 Speaker 1: that jumped out at me immediately. And if you haven't 28 00:02:01,000 --> 00:02:03,200 Speaker 1: listened to the show I did on that listen to 29 00:02:03,280 --> 00:02:08,000 Speaker 1: it show all about that Peloton commercial controversy and why 30 00:02:08,240 --> 00:02:12,280 Speaker 1: so many people said, well, why is the husband buying 31 00:02:12,400 --> 00:02:16,320 Speaker 1: the wife an exercise bike? She's already skinny? And I 32 00:02:16,360 --> 00:02:20,840 Speaker 1: thought of my wife, who works like crazy and does 33 00:02:20,880 --> 00:02:25,559 Speaker 1: so many things outside working full time, and she exercises 34 00:02:26,000 --> 00:02:30,080 Speaker 1: for her sanity to keep her energy levels up to 35 00:02:30,400 --> 00:02:35,760 Speaker 1: keep doing what she's doing. Has always start to say 36 00:02:35,800 --> 00:02:38,080 Speaker 1: nothing to do. Of course, it has something to do 37 00:02:38,200 --> 00:02:41,880 Speaker 1: with the vanity as we get older, but primarily as 38 00:02:41,919 --> 00:02:46,200 Speaker 1: we get older, especially, it's to feel good and it's 39 00:02:46,240 --> 00:02:48,120 Speaker 1: to be able to have the energy to do what 40 00:02:48,160 --> 00:02:51,200 Speaker 1: we do. So that was one of my major, amongst 41 00:02:51,360 --> 00:02:55,720 Speaker 1: many others, issue with that Peloton commercial in the controversy 42 00:02:55,720 --> 00:02:59,040 Speaker 1: that followed. It exercises not just for the body, it's 43 00:02:59,080 --> 00:03:02,720 Speaker 1: for the brain. And depression is enormous. You know, you 44 00:03:02,800 --> 00:03:06,160 Speaker 1: look at the statistics. One outlets said one in ten 45 00:03:06,320 --> 00:03:09,720 Speaker 1: adults in the United States struggles with depression. Another said six. 46 00:03:10,480 --> 00:03:13,200 Speaker 1: I would say it's more it's obviously on a spectrum, 47 00:03:13,440 --> 00:03:18,079 Speaker 1: but many go undiagnosed, and it's an issue. So this 48 00:03:18,200 --> 00:03:20,400 Speaker 1: is one of the reasons. By the way, I have 49 00:03:20,480 --> 00:03:23,480 Speaker 1: always said, one of the worst things that could ever happen, 50 00:03:23,560 --> 00:03:25,880 Speaker 1: and it won't. By the way, that would always be 51 00:03:26,240 --> 00:03:28,440 Speaker 1: crazy side effects. They will never come up with an 52 00:03:28,440 --> 00:03:33,640 Speaker 1: exercise pill and topic for another show, But the exercise pill, 53 00:03:33,800 --> 00:03:35,600 Speaker 1: if you could just take a pill and be skinny 54 00:03:35,960 --> 00:03:40,440 Speaker 1: the amount, think of the depression and all of the negative, 55 00:03:40,920 --> 00:03:44,680 Speaker 1: negative connotations that would come with that and and negative effects. 56 00:03:44,720 --> 00:03:46,880 Speaker 1: I should say, but it's not gonna happen, so don't 57 00:03:46,880 --> 00:03:49,640 Speaker 1: worry about it. But I will give you not only 58 00:03:49,680 --> 00:03:52,360 Speaker 1: the studies on exercise and depression. I'm gonna give you 59 00:03:52,360 --> 00:03:55,560 Speaker 1: about seven points on why a couple you're gonna be 60 00:03:55,600 --> 00:03:57,560 Speaker 1: familiar with, and then some will make sense to you 61 00:03:57,600 --> 00:04:00,080 Speaker 1: and some of you might not have thought of. But 62 00:04:00,160 --> 00:04:04,440 Speaker 1: the connection between exercise and depression and feeling good. That's 63 00:04:04,480 --> 00:04:06,240 Speaker 1: why I do it. If you told me I couldn't 64 00:04:06,240 --> 00:04:09,920 Speaker 1: get my work out in, I would freak out. And 65 00:04:10,040 --> 00:04:12,080 Speaker 1: you can get there. I know so many of you 66 00:04:12,160 --> 00:04:14,440 Speaker 1: are not there. People say hate exercise, No you don't. 67 00:04:14,720 --> 00:04:17,800 Speaker 1: You just haven't found that thing that you do that 68 00:04:17,920 --> 00:04:20,359 Speaker 1: makes you feel good. And why does it make you 69 00:04:20,400 --> 00:04:22,560 Speaker 1: feel good? I'm gonna tell you when we come back 70 00:04:22,600 --> 00:04:25,799 Speaker 1: from the break, We're gonna start with hormones to feel 71 00:04:25,800 --> 00:04:27,599 Speaker 1: good hormones. So we've all heard about and I'm gonna 72 00:04:27,640 --> 00:04:30,080 Speaker 1: give you some of the latest studies that actually show 73 00:04:30,440 --> 00:04:32,760 Speaker 1: maybe it's not that it's going to confuse the issue 74 00:04:32,800 --> 00:04:34,960 Speaker 1: to some degree, but we'll bring it all home and 75 00:04:34,960 --> 00:04:37,360 Speaker 1: and it will all make sense. So we're talking about 76 00:04:37,400 --> 00:04:41,960 Speaker 1: exercise and depression. Why is it so powerful? Why is 77 00:04:42,040 --> 00:04:47,160 Speaker 1: exercise almost it's not more powerful than some pharmaceutical interventions. 78 00:04:47,400 --> 00:04:48,920 Speaker 1: When we come back, I'm gonna tell you why. We'll 79 00:04:48,960 --> 00:05:03,640 Speaker 1: be right back talking about exercise and depression. Okay, and 80 00:05:03,760 --> 00:05:06,040 Speaker 1: something that's as I started the show by saying, super 81 00:05:06,080 --> 00:05:08,479 Speaker 1: close to my heart, I'm not gonna make this about me, 82 00:05:08,560 --> 00:05:11,279 Speaker 1: but suffice it to say that the reason one of 83 00:05:11,279 --> 00:05:13,839 Speaker 1: the reasons I've done so many races is it is 84 00:05:13,880 --> 00:05:17,320 Speaker 1: one of my ways of feeling good. Exercise makes me 85 00:05:17,360 --> 00:05:21,320 Speaker 1: feel good, and it has been a saving grace to 86 00:05:21,360 --> 00:05:25,760 Speaker 1: me over the years for numerous reasons, but especially that. Okay, 87 00:05:25,839 --> 00:05:27,840 Speaker 1: and I'm gonna get to those points in a second, 88 00:05:28,120 --> 00:05:31,280 Speaker 1: but let me say this. Okay, we're gonna talk about hormones. 89 00:05:31,839 --> 00:05:34,880 Speaker 1: And when I was doing my research as I always do, 90 00:05:35,040 --> 00:05:38,360 Speaker 1: and and compiling my notes for this show, Harvard Health 91 00:05:38,440 --> 00:05:41,080 Speaker 1: letter just this is just some of the confusions. And 92 00:05:41,120 --> 00:05:43,200 Speaker 1: I'm not picking a little bit here, but it bears 93 00:05:43,400 --> 00:05:46,359 Speaker 1: fleshing out. So one of the Harvard Health letters that 94 00:05:46,400 --> 00:05:48,520 Speaker 1: had to deal with what I'm gonna talk about the 95 00:05:48,600 --> 00:05:51,400 Speaker 1: feel good hormones. To start this off, their quote is 96 00:05:51,440 --> 00:05:55,760 Speaker 1: this high intensity exercise releases the bodies feel good chemicals 97 00:05:55,800 --> 00:05:59,840 Speaker 1: called endorphins, resulting in the runners high that joggers report. 98 00:06:01,120 --> 00:06:04,280 Speaker 1: Does anyone find something wrong with that sentence? And they 99 00:06:04,360 --> 00:06:07,560 Speaker 1: say it one more time, high intensity exercise. Remember that 100 00:06:08,000 --> 00:06:11,640 Speaker 1: releases the bodies feel good chemicals called endorphins, resulting in 101 00:06:11,680 --> 00:06:14,719 Speaker 1: the runners high that joggers report. First of all, joggers, 102 00:06:15,160 --> 00:06:18,960 Speaker 1: it's an old term, but jogging is not high intensity, 103 00:06:19,000 --> 00:06:21,680 Speaker 1: it's not high intensity. Oh in the final part to 104 00:06:21,760 --> 00:06:24,200 Speaker 1: that quote is but for most of us, the real 105 00:06:24,279 --> 00:06:27,440 Speaker 1: value is in low intensity exercise stained over time. What 106 00:06:27,480 --> 00:06:30,640 Speaker 1: the heck do you think marathon running is? You can't 107 00:06:30,880 --> 00:06:35,840 Speaker 1: do high intensity exercise for a marathon. So you may say, um, nitpicking, yeah, 108 00:06:35,880 --> 00:06:39,040 Speaker 1: but it's all matters because when people go high intensity 109 00:06:39,080 --> 00:06:41,280 Speaker 1: low intensity, when they ask people what their intensity level 110 00:06:41,360 --> 00:06:43,960 Speaker 1: is for exercise, well, if you think that high intensity 111 00:06:43,960 --> 00:06:47,840 Speaker 1: exercises running a marathon, no, And when people so off track, 112 00:06:47,920 --> 00:06:50,520 Speaker 1: but when people say, you know, get a massage after 113 00:06:50,560 --> 00:06:52,360 Speaker 1: a marathon to get rid of the lactic acid, well, 114 00:06:52,400 --> 00:06:54,960 Speaker 1: there's not a lot of lactic acid after a marathon 115 00:06:55,440 --> 00:06:58,560 Speaker 1: because generally speaking, you already low intensity and low intensity 116 00:06:58,760 --> 00:07:01,960 Speaker 1: your body burns. That lactic acid is fuel. Different show. 117 00:07:02,160 --> 00:07:04,960 Speaker 1: But my point is this, it's confusing high intensity exercise. 118 00:07:05,000 --> 00:07:09,600 Speaker 1: No feel good hormones come from exercise, And so that's 119 00:07:09,600 --> 00:07:11,360 Speaker 1: where we're gonna start, because that's the thing we've all 120 00:07:11,400 --> 00:07:14,160 Speaker 1: heard of the runners high. Okay, and there was a 121 00:07:14,160 --> 00:07:17,280 Speaker 1: well known writer who once wrote a whole piece on 122 00:07:17,320 --> 00:07:21,040 Speaker 1: how the runners highs garbage that it doesn't exist. And 123 00:07:21,120 --> 00:07:25,400 Speaker 1: I personally went berserk because I'm going, so, what are 124 00:07:25,440 --> 00:07:28,360 Speaker 1: you telling me that what I feel when I exercise 125 00:07:29,040 --> 00:07:33,200 Speaker 1: isn't happening? Now again, I know what this writer was doing, 126 00:07:33,200 --> 00:07:36,800 Speaker 1: and I will get to it the science behind these hormones. 127 00:07:37,320 --> 00:07:39,920 Speaker 1: But there's a runner's high people. Many of you have 128 00:07:40,000 --> 00:07:44,080 Speaker 1: experienced it, some of you have not yet. And let 129 00:07:44,160 --> 00:07:47,520 Speaker 1: me say this too. I get not only the runners high, 130 00:07:47,720 --> 00:07:50,800 Speaker 1: but when I do indoor cycling and cycle outside as well. 131 00:07:50,840 --> 00:07:55,960 Speaker 1: But I get a totally different, yet similar high from cycling. 132 00:07:56,480 --> 00:07:59,400 Speaker 1: So it's not just from running. You can get it 133 00:07:59,440 --> 00:08:02,280 Speaker 1: from so many different types of exercise, and that is 134 00:08:02,320 --> 00:08:05,880 Speaker 1: one reason people get addicted. I love the exercise addict 135 00:08:05,920 --> 00:08:08,840 Speaker 1: as if that's a negative connotation, right, But it's not 136 00:08:08,880 --> 00:08:11,400 Speaker 1: just from running. Okay, so we've all heard of that. 137 00:08:11,440 --> 00:08:13,040 Speaker 1: So the things we're gonna start off by talking about 138 00:08:13,040 --> 00:08:15,360 Speaker 1: when it comes to exercise and depression are the feel 139 00:08:15,400 --> 00:08:19,160 Speaker 1: good hormones. Right, when you exercise, your body releases chemicals 140 00:08:19,160 --> 00:08:22,840 Speaker 1: called endorphins. Okay, these are often referred to as feel 141 00:08:22,880 --> 00:08:26,480 Speaker 1: good hormones. What are they Well, they're peptides produced by 142 00:08:26,480 --> 00:08:30,200 Speaker 1: the brain and they bind to the brain's opiate receptors. Okay, 143 00:08:30,240 --> 00:08:33,920 Speaker 1: they reduced the perception of pain, and they trigger good feelings, 144 00:08:33,960 --> 00:08:39,000 Speaker 1: feelings of euphoria, the runners high. Okay, they trigger that 145 00:08:39,080 --> 00:08:41,440 Speaker 1: positive feeling you get many of you have gotten when 146 00:08:41,480 --> 00:08:47,160 Speaker 1: you exercise, similar to that of morphine people. Holy cow. Okay. 147 00:08:47,320 --> 00:08:50,080 Speaker 1: The neuron receptors, the endorphins bind. Two those are the 148 00:08:50,200 --> 00:08:54,200 Speaker 1: very same ones that binds some pain medications. And starting 149 00:08:54,240 --> 00:08:58,359 Speaker 1: to make sense, Okay. Two of these hormones are sarahtonin 150 00:08:58,559 --> 00:09:02,079 Speaker 1: and nora epinephrin. Okay, and those two have been tied 151 00:09:02,800 --> 00:09:06,040 Speaker 1: to depression. And when you exercise your brain. Guess what. 152 00:09:06,520 --> 00:09:11,280 Speaker 1: It increases the production of these neurotransmitters. And if and 153 00:09:11,320 --> 00:09:14,040 Speaker 1: when you take drugs for depression, what do many of 154 00:09:14,080 --> 00:09:18,600 Speaker 1: them do? They're called s n our eyes Okay, Seratonin, 155 00:09:18,840 --> 00:09:22,640 Speaker 1: nor epenef nor stuff to say, especially when I get 156 00:09:22,640 --> 00:09:28,080 Speaker 1: worked up. Seratonin, nor epinefrin reuptake inhibitors, Okay, what do 157 00:09:28,160 --> 00:09:31,080 Speaker 1: they do? They increase the levels of those two things, 158 00:09:31,080 --> 00:09:35,280 Speaker 1: seratonin and nor epinefrin in the brain by blocking or 159 00:09:35,360 --> 00:09:38,440 Speaker 1: delaying their reuptake by the nerves. So they're keeping that 160 00:09:38,440 --> 00:09:41,680 Speaker 1: in your system. So does that not make complete sense 161 00:09:42,080 --> 00:09:46,000 Speaker 1: as to why exercise might make you feel good? It's 162 00:09:46,000 --> 00:09:49,480 Speaker 1: the same thing there there what the brain produces naturally 163 00:09:49,520 --> 00:09:53,240 Speaker 1: from exercise. These drugs are trying to keep in your body, 164 00:09:53,520 --> 00:09:56,240 Speaker 1: keep levels of that higher because in depressed people, they 165 00:09:56,320 --> 00:09:59,959 Speaker 1: found that those chemicals and hormones and others are lower. 166 00:10:00,559 --> 00:10:03,319 Speaker 1: And here's the problem though, and I have many friends 167 00:10:03,360 --> 00:10:06,760 Speaker 1: and again really close experience with this myself. There's side 168 00:10:06,760 --> 00:10:09,120 Speaker 1: effects to those drugs. And two of the side effects 169 00:10:09,120 --> 00:10:13,120 Speaker 1: are holy cow, not good ones. Fatigue and weight gain. 170 00:10:13,320 --> 00:10:15,680 Speaker 1: It's all gonna come together. It's all so weight gain. 171 00:10:16,000 --> 00:10:18,880 Speaker 1: People gain weight, they don't feel good about themselves, and 172 00:10:18,880 --> 00:10:23,600 Speaker 1: they get depressed. So we would probably try to avoid 173 00:10:23,640 --> 00:10:26,400 Speaker 1: the drugs if we can. And let me say, I 174 00:10:26,480 --> 00:10:29,000 Speaker 1: say this about every drug. If your doctor says you 175 00:10:29,040 --> 00:10:31,920 Speaker 1: need to take something, and you do that, you know 176 00:10:32,080 --> 00:10:35,200 Speaker 1: the goal is to obviously for me, depending on the condition, 177 00:10:35,360 --> 00:10:38,760 Speaker 1: is to when appropriate, try to get off those drugs. 178 00:10:39,000 --> 00:10:42,520 Speaker 1: But many people need them for many different reasons. So 179 00:10:42,640 --> 00:10:44,880 Speaker 1: you listen to your doctor and you only go off 180 00:10:44,920 --> 00:10:47,400 Speaker 1: them when you're told by your medical professional to do so. 181 00:10:48,040 --> 00:10:53,840 Speaker 1: But they're connected, and many people use exercise to prevent 182 00:10:54,240 --> 00:10:57,880 Speaker 1: depression for all of these reasons that we're talking about. Okay, 183 00:10:57,880 --> 00:11:01,079 Speaker 1: So endorphins now here's the confusion. Oh my gosh, I 184 00:11:01,120 --> 00:11:03,080 Speaker 1: don't want to have to go here. But so back 185 00:11:03,120 --> 00:11:06,280 Speaker 1: to that writer who wrote about the runner's hide doesn't exist, well, 186 00:11:06,320 --> 00:11:10,000 Speaker 1: what she was alluding to, and she's right in that 187 00:11:12,040 --> 00:11:15,120 Speaker 1: endorphins are really big molecules, people, and they are too 188 00:11:15,240 --> 00:11:19,360 Speaker 1: large to fit through. They call it the brain's gatekeeper. Okay, 189 00:11:19,480 --> 00:11:23,920 Speaker 1: the blood brain barrier. So wait a minute. If those 190 00:11:23,960 --> 00:11:29,040 Speaker 1: hormones can't really get through, what's the mechanism. So we're 191 00:11:29,080 --> 00:11:32,680 Speaker 1: not quite sure, but let's leave it at that. So 192 00:11:33,160 --> 00:11:35,560 Speaker 1: you feel good and there you know it's in your body. 193 00:11:36,440 --> 00:11:39,560 Speaker 1: But there's there's a little science that says some tricky 194 00:11:39,559 --> 00:11:42,679 Speaker 1: going on with that. But there's something called in endo. 195 00:11:43,360 --> 00:11:48,760 Speaker 1: These words just kill me. Endo cannabinoid, endocannabinoid. All right, 196 00:11:49,080 --> 00:11:51,760 Speaker 1: it's our body's own version of cannabis. There you go. 197 00:11:52,280 --> 00:11:54,120 Speaker 1: I'm not I'm not one of those guys, but I 198 00:11:54,160 --> 00:11:57,200 Speaker 1: get it through my exercise, okay. And this one's really 199 00:11:57,520 --> 00:12:02,200 Speaker 1: it's called ameda, okay, and it's spelled just if you're curious, 200 00:12:02,280 --> 00:12:06,240 Speaker 1: a N A N D A M I D E. 201 00:12:06,360 --> 00:12:10,520 Speaker 1: But it's pronounced onondomeda. And again it's an endocannabinoid and 202 00:12:10,559 --> 00:12:13,959 Speaker 1: it's one of our body's own version of cannabis. Okay, 203 00:12:14,000 --> 00:12:15,800 Speaker 1: And here's the thing. So they're starting to say, well, 204 00:12:15,800 --> 00:12:18,520 Speaker 1: maybe this is the one that makes us feel good 205 00:12:18,559 --> 00:12:23,320 Speaker 1: because unlike endorphins, it can actually make its way from 206 00:12:23,320 --> 00:12:29,160 Speaker 1: the blood to the brain. Okay. And our mood, happiness, fear, anxiety, Uh, 207 00:12:29,200 --> 00:12:34,360 Speaker 1: it's all regulated by this endocannabinoid system. And they're starting 208 00:12:34,360 --> 00:12:39,280 Speaker 1: to look at this ondomeda because levels associated um low 209 00:12:39,400 --> 00:12:43,280 Speaker 1: levels have problems the schizophrenia, depression, and many other things. 210 00:12:43,360 --> 00:12:47,520 Speaker 1: So maybe that's the thing. And here we go. Scientists 211 00:12:47,520 --> 00:12:50,160 Speaker 1: have found what that after thirty minutes of exercise, our 212 00:12:50,320 --> 00:12:56,840 Speaker 1: levels of onondomeda increase. So is it seratonin? Is it onondomeda? 213 00:12:57,400 --> 00:13:01,000 Speaker 1: Is it you know, nora epinephrin? We don't, We don't. 214 00:13:01,080 --> 00:13:03,440 Speaker 1: It's something. It's one of those hormones. And when I 215 00:13:03,520 --> 00:13:06,080 Speaker 1: bring the show all together and go, doesn't really matter 216 00:13:06,120 --> 00:13:11,040 Speaker 1: which one. Are we not overthinking it to some degree? Yeah? Alright, 217 00:13:11,080 --> 00:13:15,880 Speaker 1: So the hormone theory, the body releases really good feeling hormones, 218 00:13:16,600 --> 00:13:19,360 Speaker 1: which ones do what? We're not quite sure or we're 219 00:13:19,400 --> 00:13:22,560 Speaker 1: still figuring it out. Um, So that's part of it. 220 00:13:22,920 --> 00:13:26,720 Speaker 1: And then one other is that exercise causes the release 221 00:13:26,720 --> 00:13:31,160 Speaker 1: of proteins called neurotropic or growth factors. Okay, and these 222 00:13:31,360 --> 00:13:34,320 Speaker 1: cause nerve cells to grow and make new connections, and 223 00:13:34,360 --> 00:13:38,120 Speaker 1: that's super exciting. Everybody. Again, your brain, all right, the 224 00:13:38,120 --> 00:13:41,840 Speaker 1: improvement in brain function makes you feel better. Okay. What 225 00:13:41,880 --> 00:13:46,240 Speaker 1: they show is in people who are depressed, neuroscientists have 226 00:13:46,440 --> 00:13:49,280 Speaker 1: noticed that the hippocampus in the brain, and that's the 227 00:13:49,320 --> 00:13:54,000 Speaker 1: region everybody that helps regulate your mood, it's smaller. So 228 00:13:54,240 --> 00:13:58,520 Speaker 1: exercise supports the nerve cell growth in the hippocampus. You 229 00:13:58,559 --> 00:14:03,360 Speaker 1: get more nerve cell can nections, and that has been 230 00:14:03,360 --> 00:14:08,120 Speaker 1: has been shown is showing to help relieve depression. So 231 00:14:08,160 --> 00:14:12,680 Speaker 1: it's changing your brain in a positive way. And that's 232 00:14:12,720 --> 00:14:17,840 Speaker 1: that's amazing. That's amazing. So you've got the hormones, you've 233 00:14:17,880 --> 00:14:23,360 Speaker 1: got this restructuring kind of reformation of certain aspects of 234 00:14:23,400 --> 00:14:26,960 Speaker 1: your brain. And this is blood flow, everybody, to your brain. 235 00:14:27,000 --> 00:14:30,720 Speaker 1: Blood flow is so important. So exercise. Yes, it's really 236 00:14:30,720 --> 00:14:33,320 Speaker 1: good for the heart. Yes, it's really good for the 237 00:14:33,400 --> 00:14:35,720 Speaker 1: muscles and the balance and the coordination and all those 238 00:14:35,720 --> 00:14:39,920 Speaker 1: other shows I've done. But I love this topic because 239 00:14:39,960 --> 00:14:45,040 Speaker 1: it's so important. Look better, feel better, live longer. And 240 00:14:45,080 --> 00:14:49,880 Speaker 1: the feel better part is several different factors. Okay, so 241 00:14:50,280 --> 00:14:55,480 Speaker 1: whether it's an end or serotonin or nor epinephrin, all 242 00:14:55,480 --> 00:14:56,800 Speaker 1: I know is when I go out for a run, 243 00:14:56,920 --> 00:15:01,560 Speaker 1: feels good. It feels good. Something's going on, right. And 244 00:15:01,600 --> 00:15:04,640 Speaker 1: then let me get to give you seven other points. 245 00:15:04,680 --> 00:15:06,720 Speaker 1: Seven other things to think about when it comes to 246 00:15:06,800 --> 00:15:11,760 Speaker 1: exercise and depression. Number one, it changes your thought pattern, 247 00:15:11,880 --> 00:15:15,800 Speaker 1: your thoughts cycle. So those negative thoughts. We all have 248 00:15:15,920 --> 00:15:19,040 Speaker 1: that negative self talk. And I love this topic again 249 00:15:19,080 --> 00:15:21,760 Speaker 1: for so many reasons including you know, that's why I 250 00:15:21,800 --> 00:15:25,320 Speaker 1: went back and did the master's degree with sports psychology 251 00:15:25,400 --> 00:15:28,520 Speaker 1: and exercise science. The mind is so connected to all this. 252 00:15:28,840 --> 00:15:32,960 Speaker 1: It's not just about the body. Actually, depending on what 253 00:15:33,000 --> 00:15:35,440 Speaker 1: we're talking about, the mind is more important. If you 254 00:15:35,480 --> 00:15:37,680 Speaker 1: think you can or think you can't, you're right, right. 255 00:15:38,360 --> 00:15:41,960 Speaker 1: So for all those people who have are depressed or 256 00:15:42,120 --> 00:15:46,440 Speaker 1: feeling not good about themselves, it's very simple. Exercise takes 257 00:15:46,480 --> 00:15:48,240 Speaker 1: your mind off your worries, right, so you can get 258 00:15:48,240 --> 00:15:52,520 Speaker 1: away from those negative thoughts, that horrible cycle of negative thoughts. 259 00:15:52,640 --> 00:15:55,640 Speaker 1: When you're in a spin class, you're taking a class 260 00:15:55,680 --> 00:15:58,920 Speaker 1: at home or out, that's all you're thinking about. So 261 00:15:59,000 --> 00:16:02,760 Speaker 1: that is so power are full and simple. Okay, not 262 00:16:02,880 --> 00:16:05,360 Speaker 1: something on the scale. It's not about weight loss. We're 263 00:16:05,360 --> 00:16:09,200 Speaker 1: talking about changing those negative thoughts. And one of my 264 00:16:09,400 --> 00:16:14,600 Speaker 1: favorite topics talked about it many times. Exercise and especially 265 00:16:14,640 --> 00:16:17,280 Speaker 1: if you're going towards a goal, whether it's a five k, 266 00:16:17,880 --> 00:16:20,600 Speaker 1: you know, walking around the block for the first time, 267 00:16:21,200 --> 00:16:26,040 Speaker 1: achieving a fitness related goal. It builds confidence, it builds 268 00:16:26,360 --> 00:16:30,920 Speaker 1: self efficacy, and it improves your self esteem. Okay, when 269 00:16:30,920 --> 00:16:35,040 Speaker 1: you meet an exercise goal or an exercise challenge and 270 00:16:35,040 --> 00:16:40,520 Speaker 1: and small ones there are no small ones, boosts yourself confidence, 271 00:16:40,960 --> 00:16:44,479 Speaker 1: that self efficacy. That's why diets get me so crazy, 272 00:16:44,520 --> 00:16:48,400 Speaker 1: because you think you fail at something. You didn't fail. 273 00:16:48,720 --> 00:16:51,720 Speaker 1: You actually did what it asked, but it wasn't meant 274 00:16:51,760 --> 00:16:55,720 Speaker 1: long term. And that decreases your confidence. That decreases your 275 00:16:55,760 --> 00:17:00,120 Speaker 1: self efficacy, That decreases your self esteem. So exercise and 276 00:17:00,240 --> 00:17:04,119 Speaker 1: meeting those challenges, the and and small ones are the 277 00:17:04,119 --> 00:17:09,320 Speaker 1: ones I want. That builds upon itself. Okay. Number three 278 00:17:10,000 --> 00:17:13,720 Speaker 1: increase social interactions. So so many people when they start 279 00:17:13,720 --> 00:17:15,960 Speaker 1: to exercise, what do they do. They join a walking club, 280 00:17:16,200 --> 00:17:18,439 Speaker 1: they go to a gym and start taking a class. 281 00:17:18,720 --> 00:17:21,439 Speaker 1: Even the home workouts. Now you're kind of connected to 282 00:17:21,480 --> 00:17:24,600 Speaker 1: people in a totally unique way and one of the 283 00:17:24,960 --> 00:17:26,800 Speaker 1: you know again I love I bring it up all 284 00:17:26,800 --> 00:17:29,399 Speaker 1: the time Blue Zones, the book and the studies on 285 00:17:29,520 --> 00:17:33,840 Speaker 1: people who live really, really long lives. Social connections is 286 00:17:33,880 --> 00:17:39,040 Speaker 1: one of the top things criteria that these people have 287 00:17:39,119 --> 00:17:42,080 Speaker 1: in common that live over a hundred Most of them 288 00:17:42,119 --> 00:17:45,000 Speaker 1: are not living by themselves. They're connected to people. We 289 00:17:45,080 --> 00:17:49,120 Speaker 1: need that we are. We are social animals as human beings. Okay, 290 00:17:49,359 --> 00:17:51,960 Speaker 1: so exercise and physical activity. It gives you the chance 291 00:17:52,000 --> 00:17:54,199 Speaker 1: to socialize with others, depending on what you're doing. I 292 00:17:54,240 --> 00:17:56,199 Speaker 1: love to go out on my runs by myself, but 293 00:17:56,240 --> 00:17:57,879 Speaker 1: I also love to go to the gym to be 294 00:17:58,240 --> 00:18:00,520 Speaker 1: around people every now and again. I'm six it up. 295 00:18:01,320 --> 00:18:04,679 Speaker 1: You know, a friendly smile as they say, or you know, 296 00:18:04,840 --> 00:18:10,480 Speaker 1: talking and interacting and and engaging with people. That increases 297 00:18:10,640 --> 00:18:17,760 Speaker 1: your mood. Number four coping strategies. Okay, what do most 298 00:18:17,760 --> 00:18:21,240 Speaker 1: people if you watch these horrible I would say horrible 299 00:18:21,280 --> 00:18:23,600 Speaker 1: is a strong term. You know, these reality shows with 300 00:18:23,680 --> 00:18:28,359 Speaker 1: these severely overweight people, what's their coping strategy. It's eating. 301 00:18:28,600 --> 00:18:30,800 Speaker 1: That's how they cope with stress, and they cope with 302 00:18:31,040 --> 00:18:34,600 Speaker 1: depression and negative thoughts. Exercise is simply one of the 303 00:18:34,840 --> 00:18:39,560 Speaker 1: best ways to cope. And you can turn to alcohol, 304 00:18:39,760 --> 00:18:43,240 Speaker 1: you can turn to drugs, you can turn to exercise. 305 00:18:44,560 --> 00:18:47,520 Speaker 1: And when I started doing iron Man's there were many 306 00:18:47,600 --> 00:18:51,040 Speaker 1: people who would call it the twelfth step, thirteen step, 307 00:18:51,280 --> 00:18:56,720 Speaker 1: thirteen step, and for good reason. There was a lot 308 00:18:56,720 --> 00:19:00,399 Speaker 1: of people who had issues the similar with what I 309 00:19:00,440 --> 00:19:05,320 Speaker 1: just brought up, that were now using exercise to combat 310 00:19:05,359 --> 00:19:08,880 Speaker 1: them or help combat them. And why is that? Increased 311 00:19:08,880 --> 00:19:14,560 Speaker 1: self esteem, increased confidence, increased self efficacy, feeling good about yourself, 312 00:19:14,640 --> 00:19:18,560 Speaker 1: being around people. There's a reason, and it's pretty darn 313 00:19:18,680 --> 00:19:22,600 Speaker 1: obvious to me why people do these races, including myself, 314 00:19:23,880 --> 00:19:30,160 Speaker 1: being around people, achieving things, feeling good, so healthy coping strategies. 315 00:19:30,200 --> 00:19:32,600 Speaker 1: That's so important. I've talked about. You know, I always 316 00:19:32,600 --> 00:19:34,159 Speaker 1: said I would never own a gym. I did it 317 00:19:34,240 --> 00:19:37,320 Speaker 1: for a little over a year, two right around a thing. 318 00:19:37,320 --> 00:19:40,639 Speaker 1: It was almost two years. I didn't want to. It 319 00:19:40,680 --> 00:19:44,480 Speaker 1: was stressful. It was stressful, and because I live what 320 00:19:44,600 --> 00:19:47,040 Speaker 1: I preach, when I would get stressed at the gym, 321 00:19:47,040 --> 00:19:49,160 Speaker 1: I'd go out for a run. When something would happen, 322 00:19:49,200 --> 00:19:51,159 Speaker 1: I'd go out, which was another reason I shouldn't own 323 00:19:51,200 --> 00:19:53,480 Speaker 1: a gym because there's a lot of stressful times and 324 00:19:53,520 --> 00:19:55,480 Speaker 1: I'd go out for a three mile run. But that's 325 00:19:55,560 --> 00:19:58,480 Speaker 1: my scoping strategy. I've learned what works. I didn't eat 326 00:19:58,600 --> 00:20:01,959 Speaker 1: bad foods, I didn't take drugs. I knew that I 327 00:20:02,000 --> 00:20:04,679 Speaker 1: needed a hit of whether it's serotonin or on domed 328 00:20:05,000 --> 00:20:07,159 Speaker 1: or nor EP and n I knew that exercise and 329 00:20:07,160 --> 00:20:09,800 Speaker 1: a run or jumping on a stationary bike doing something 330 00:20:09,880 --> 00:20:12,960 Speaker 1: makes me feel good. Okay, number five And this is 331 00:20:13,000 --> 00:20:17,560 Speaker 1: connected to number four and connected to everything. It reduces stress. 332 00:20:18,720 --> 00:20:23,200 Speaker 1: It reduces stress, and part of that is hormonal. They're 333 00:20:23,240 --> 00:20:24,960 Speaker 1: looking at right, the what what I talked about at 334 00:20:25,000 --> 00:20:28,320 Speaker 1: the start of the show. And here's an amazing thing though. 335 00:20:28,880 --> 00:20:32,720 Speaker 1: The second part of reducing stress, it improves your stress response. 336 00:20:33,680 --> 00:20:36,360 Speaker 1: Stress is a response. And when I used to say 337 00:20:36,359 --> 00:20:38,600 Speaker 1: this to clients or have this discussion with certain people, 338 00:20:38,600 --> 00:20:41,080 Speaker 1: they get angry because like, no, I'm stressed, Like yeah, 339 00:20:41,080 --> 00:20:43,960 Speaker 1: but that's a response. You're not stressed. You choose to 340 00:20:44,000 --> 00:20:47,720 Speaker 1: be stressed. A stress is a response, and we're in 341 00:20:47,760 --> 00:20:52,159 Speaker 1: control of that. And exercise helps you do that. You know, 342 00:20:52,480 --> 00:20:54,919 Speaker 1: when someone goes nuts at me at an intersection and 343 00:20:55,040 --> 00:20:56,760 Speaker 1: usually you know, cut me off in the car and 344 00:20:56,760 --> 00:20:59,359 Speaker 1: then starts flipping me the bird, giving me the finger. 345 00:20:59,560 --> 00:21:02,920 Speaker 1: I smile. You. Exercises taught me to do that. You're 346 00:21:02,960 --> 00:21:05,960 Speaker 1: not gonna get my heart rate up. And stress will 347 00:21:06,040 --> 00:21:10,280 Speaker 1: kill you the heart and strokes and all that stuff 348 00:21:10,280 --> 00:21:14,399 Speaker 1: that's connected to our stress response. So holy cow, is 349 00:21:14,400 --> 00:21:19,480 Speaker 1: that amazing hormones for stress response and then learning the 350 00:21:19,520 --> 00:21:24,800 Speaker 1: ability to control depth stress response and it's controllable. Huge 351 00:21:24,800 --> 00:21:28,560 Speaker 1: part of sports psychology, huge part. If you disagree with me, 352 00:21:28,720 --> 00:21:30,520 Speaker 1: don't worry. I'll be doing a show about it really soon. 353 00:21:31,520 --> 00:21:33,879 Speaker 1: It's a response to a flow chart. I love it 354 00:21:34,359 --> 00:21:38,760 Speaker 1: all right. Exercise is going to help with depression and 355 00:21:38,800 --> 00:21:40,920 Speaker 1: anxiety and all those things that come with it by 356 00:21:40,960 --> 00:21:44,720 Speaker 1: enhancing your body's ability to respond to stress. It gives 357 00:21:44,720 --> 00:21:47,520 Speaker 1: your body a chance to practice and listen. This is 358 00:21:47,560 --> 00:21:50,639 Speaker 1: another reason having done those iron Man's and ultras all 359 00:21:50,680 --> 00:21:52,720 Speaker 1: around the world, that was a part I started. So 360 00:21:52,880 --> 00:21:56,919 Speaker 1: many things go wrong, and what I've learned the exercise 361 00:21:57,000 --> 00:21:59,760 Speaker 1: was part of it. The travel was stressful, and then 362 00:21:59,800 --> 00:22:02,240 Speaker 1: think went wrong in the races, jellyfish in the face 363 00:22:02,280 --> 00:22:05,159 Speaker 1: and China. I've talked about, Uh, you know everything that 364 00:22:05,200 --> 00:22:08,840 Speaker 1: could go wrong by crash in Australia, but you keep 365 00:22:08,840 --> 00:22:12,320 Speaker 1: moving forward and you learn that you can. Oh my gosh, 366 00:22:12,320 --> 00:22:14,920 Speaker 1: this this is this is what my life's work is 367 00:22:14,920 --> 00:22:19,720 Speaker 1: all about. Is closely tied to this show. Exercise and 368 00:22:19,760 --> 00:22:22,720 Speaker 1: pushing our limits and achieving our goals and setting those 369 00:22:23,000 --> 00:22:26,320 Speaker 1: smaller goals that build our self efficacy and learning that 370 00:22:26,359 --> 00:22:30,120 Speaker 1: we can get through it. Learning to respond to stress, 371 00:22:31,520 --> 00:22:35,800 Speaker 1: Holy cow, Such an important part of exercise that was 372 00:22:35,880 --> 00:22:39,760 Speaker 1: almost never talked about. Do you ever see a commercial 373 00:22:39,840 --> 00:22:43,880 Speaker 1: for fitness equipment where they talk about, Hey, you're gonna 374 00:22:43,880 --> 00:22:46,200 Speaker 1: be able to respond to stress. No, you're gonna lose weight, 375 00:22:47,359 --> 00:22:51,040 Speaker 1: Give you two more. I could spend three, five twenty 376 00:22:51,119 --> 00:22:55,080 Speaker 1: hours on stress and our response to it. It improves 377 00:22:55,080 --> 00:22:58,120 Speaker 1: your sleep, everybody. You can take a drug for it 378 00:22:58,280 --> 00:23:02,040 Speaker 1: for depression or d or you can exercise. Same thing 379 00:23:02,080 --> 00:23:06,800 Speaker 1: with sleep, And it's that snowball effect, right. You get depressed, 380 00:23:06,840 --> 00:23:08,800 Speaker 1: you don't sleep, you eat, you gain weight, you don't 381 00:23:08,800 --> 00:23:12,560 Speaker 1: feel good about yourself. Well, exercise you push yourself and 382 00:23:12,600 --> 00:23:15,320 Speaker 1: you're gonna sleep better and longer. And finally, and I 383 00:23:15,320 --> 00:23:19,520 Speaker 1: put this at the way end, number seven last, but 384 00:23:19,600 --> 00:23:22,359 Speaker 1: it's part of it. You can look better. When you 385 00:23:22,400 --> 00:23:24,880 Speaker 1: look better, you feel better about yourself for the most part, 386 00:23:25,240 --> 00:23:28,280 Speaker 1: but it's last on the list for me. When you 387 00:23:28,320 --> 00:23:31,040 Speaker 1: feel better about your appearance, you're gonna feel better about yourself. 388 00:23:31,720 --> 00:23:34,320 Speaker 1: So there you go. You're gonna give a bunch of 389 00:23:34,400 --> 00:23:37,240 Speaker 1: quick studies when we come back from the break to 390 00:23:37,280 --> 00:23:39,680 Speaker 1: show you that there is science behind this and we're 391 00:23:39,720 --> 00:23:44,199 Speaker 1: gonna pull it all together. But holy smokes, exercise and 392 00:23:44,200 --> 00:23:47,760 Speaker 1: depression and you're in charge of the dosage, which is 393 00:23:47,840 --> 00:23:59,840 Speaker 1: really cool. We'll be right back, okay. So a couple 394 00:24:00,080 --> 00:24:01,879 Speaker 1: quick studies just to show you that I'm not just 395 00:24:01,920 --> 00:24:03,720 Speaker 1: pulling this out of the air. And I could give 396 00:24:03,760 --> 00:24:06,360 Speaker 1: you a hundred and I know some of you out 397 00:24:06,359 --> 00:24:10,080 Speaker 1: there want them, but the majority shorter shows keep it 398 00:24:10,640 --> 00:24:13,160 Speaker 1: nice and tight. So we're gonna do that, okay. First 399 00:24:13,160 --> 00:24:18,480 Speaker 1: study January of two thousand, nineteen, assessment of bidirectional relationships 400 00:24:18,720 --> 00:24:22,040 Speaker 1: between physical activity and depression among adults. And this was 401 00:24:22,160 --> 00:24:27,359 Speaker 1: in Jamma psychiatry all right over six hundred thousand participants, 402 00:24:27,560 --> 00:24:30,199 Speaker 1: and their question was simple, does physical activity have a 403 00:24:30,240 --> 00:24:34,199 Speaker 1: potential causal role in reducing risk for depression? What did 404 00:24:34,240 --> 00:24:38,560 Speaker 1: they find? Yes, higher levels of physical activity and they 405 00:24:38,640 --> 00:24:42,639 Speaker 1: did this index by objective accelerometer data were linked to 406 00:24:42,640 --> 00:24:46,760 Speaker 1: reduced odds for major depression. And one of the authors 407 00:24:46,800 --> 00:24:49,720 Speaker 1: of the study said, and I quote overall, this study 408 00:24:49,760 --> 00:24:53,800 Speaker 1: supports the hypothesis that enhancing physical activity is an effective 409 00:24:53,840 --> 00:24:57,400 Speaker 1: prevention strategy for depression. All right, anyone on to say 410 00:24:57,560 --> 00:25:00,119 Speaker 1: physical activity is good for a lot of things. It 411 00:25:00,200 --> 00:25:02,920 Speaker 1: may have benefits not only for all aspects of your health, 412 00:25:03,240 --> 00:25:07,360 Speaker 1: but it looks like your risk of developing depression, all right. 413 00:25:07,440 --> 00:25:13,200 Speaker 1: And that was General of American Medical Association, two thousand nineteen. Recent. Okay, 414 00:25:13,280 --> 00:25:16,199 Speaker 1: number two, go down in order of when these studies 415 00:25:16,200 --> 00:25:19,679 Speaker 1: were done. Title of the study Association of Efficacy of 416 00:25:19,720 --> 00:25:23,359 Speaker 1: resistance exercise training with depressive symptoms. Same thing jam a 417 00:25:23,440 --> 00:25:26,600 Speaker 1: psychiatry but June of two thousand eighteen. And here's what 418 00:25:26,640 --> 00:25:28,399 Speaker 1: I love. Here's why I gave you this one first 419 00:25:28,400 --> 00:25:32,639 Speaker 1: one cardio vascular. This about strength training. And this was 420 00:25:32,680 --> 00:25:37,080 Speaker 1: a really good meta analysis of thirty three clinical trials, 421 00:25:37,280 --> 00:25:41,960 Speaker 1: almost two thousand participants. Okay, And we think of cardio 422 00:25:42,119 --> 00:25:45,280 Speaker 1: when we think of relieving depression. Right. I love going 423 00:25:45,359 --> 00:25:47,560 Speaker 1: to the gym lifting weights, I love lifting weights at home. 424 00:25:47,600 --> 00:25:50,719 Speaker 1: I love doing body weight exercises and what the analysis 425 00:25:50,760 --> 00:25:54,000 Speaker 1: of all these studies show is the empirical evidence supports 426 00:25:54,040 --> 00:25:57,920 Speaker 1: that resistance training is an alternative therapy for depressive symptoms. 427 00:25:58,240 --> 00:26:01,560 Speaker 1: And the analysis of these studies found at resistance exercise 428 00:26:01,640 --> 00:26:05,040 Speaker 1: training such as weightlifting and strength training, same thing to 429 00:26:05,119 --> 00:26:10,040 Speaker 1: me is associated with significant reduction in depressive symptoms. All right, 430 00:26:10,160 --> 00:26:11,840 Speaker 1: and really cool thing? You go, well, what kind of 431 00:26:11,840 --> 00:26:15,240 Speaker 1: strength training? The researchers saw improvements in a wide range 432 00:26:15,280 --> 00:26:19,480 Speaker 1: of strength training programs. Okay, one more one more quick one. 433 00:26:19,880 --> 00:26:21,520 Speaker 1: I feel like I should give you a bunch, but like, 434 00:26:21,640 --> 00:26:24,080 Speaker 1: does it not make sense? Is it not? So many 435 00:26:24,080 --> 00:26:26,680 Speaker 1: of these I know? Uh. One of my first shows, 436 00:26:26,800 --> 00:26:30,400 Speaker 1: you people said, you know, captain obvious. The answers are obvious. 437 00:26:30,440 --> 00:26:34,600 Speaker 1: People pull it all together. It's the application that's challenging. 438 00:26:35,359 --> 00:26:38,720 Speaker 1: That's the rub Okay. Final study, Physical Activity and the 439 00:26:38,760 --> 00:26:43,439 Speaker 1: Prevention of Depression a systematic review of prospective studies, and 440 00:26:43,480 --> 00:26:46,440 Speaker 1: this was in the American Journal of Preventive Medicine November 441 00:26:46,440 --> 00:26:50,400 Speaker 1: two thirteen. Very simple. The review examined weather physical activity 442 00:26:50,520 --> 00:26:53,919 Speaker 1: is protective against the onset of depression. Now, this was amazing. 443 00:26:53,960 --> 00:26:57,840 Speaker 1: They looked at over sixty citations. Okay, they were selecting studies. 444 00:26:57,840 --> 00:26:59,719 Speaker 1: They wanted to get the best studies and look at 445 00:26:59,760 --> 00:27:03,240 Speaker 1: just those, and they found thirty. They analyzed dirty different 446 00:27:03,280 --> 00:27:08,600 Speaker 1: studies and twenty five of them said absolutely yes, okay, 447 00:27:08,760 --> 00:27:12,840 Speaker 1: physical activity was negatively associated with a risk of subsequent depression. Okay. 448 00:27:12,920 --> 00:27:15,800 Speaker 1: So in other words, physical activity, the more physical activity, 449 00:27:15,800 --> 00:27:18,919 Speaker 1: the less likely you are to be depressed. And what 450 00:27:18,960 --> 00:27:21,600 Speaker 1: I love is and I quote, the majority of these 451 00:27:21,600 --> 00:27:25,679 Speaker 1: studies were of high methodologic Uh oh my gosh, I 452 00:27:25,680 --> 00:27:28,000 Speaker 1: need more caffeine. They were, they were really well done. 453 00:27:30,760 --> 00:27:37,280 Speaker 1: The providing consisting evidence that physical activity may prevent future depression. Okay. 454 00:27:37,320 --> 00:27:42,160 Speaker 1: And finally, this is really exciting. There's promising evidence, according 455 00:27:42,160 --> 00:27:45,360 Speaker 1: to this study that any level of physical activity, including 456 00:27:45,440 --> 00:27:49,120 Speaker 1: low levels walking less than a fifty minutes a week, 457 00:27:49,160 --> 00:27:52,919 Speaker 1: they said, can prevent future depression. So it doesn't have 458 00:27:53,040 --> 00:27:55,920 Speaker 1: to be a lot, nothing has to be a lot. 459 00:27:56,560 --> 00:28:02,199 Speaker 1: Everything matters, okay, And that's pre amazing. All right. I 460 00:28:02,280 --> 00:28:04,879 Speaker 1: want to do a five hour show on this, and 461 00:28:04,920 --> 00:28:07,600 Speaker 1: we will do more, just not five hours, but I'll 462 00:28:07,600 --> 00:28:10,359 Speaker 1: have guests, and it's a topic that cannot be done 463 00:28:10,440 --> 00:28:13,720 Speaker 1: in just one. But this is the first getting us started, 464 00:28:14,000 --> 00:28:15,880 Speaker 1: and the primary takeaway I want you to have from 465 00:28:15,920 --> 00:28:19,000 Speaker 1: this is that stop thinking about exercise from the neck 466 00:28:19,080 --> 00:28:22,439 Speaker 1: down and drives me berserk. And you know that's if 467 00:28:22,680 --> 00:28:25,840 Speaker 1: the scale doesn't move. As I've said on so many shows, 468 00:28:26,720 --> 00:28:29,639 Speaker 1: so many people say, well then I'm not being successful? 469 00:28:29,680 --> 00:28:32,080 Speaker 1: Are you kidding me? And if you're skinny, as the 470 00:28:32,080 --> 00:28:34,480 Speaker 1: Peloton commercial says, well, you don't need to exercise, You're done, 471 00:28:34,640 --> 00:28:38,280 Speaker 1: Are you kidding me? It's to feel good too. And 472 00:28:38,480 --> 00:28:43,760 Speaker 1: stress is one of the major reasons for health issues. 473 00:28:44,480 --> 00:28:47,600 Speaker 1: And we can control it. And we're in control of 474 00:28:47,640 --> 00:28:50,560 Speaker 1: the medication, which is exercise, and we're in control of 475 00:28:50,560 --> 00:28:54,240 Speaker 1: the dose. And what I just showed you or illustrated 476 00:28:54,280 --> 00:28:56,280 Speaker 1: from the final study is it doesn't have to be 477 00:28:56,320 --> 00:28:58,800 Speaker 1: a lot, and it shouldn't. But let's just wrap it 478 00:28:58,840 --> 00:29:01,880 Speaker 1: all up to horrible snowball effect. And this is where 479 00:29:01,960 --> 00:29:05,400 Speaker 1: so many articles that try to oversimplify. Is the cardio 480 00:29:05,560 --> 00:29:10,440 Speaker 1: is its strength? Is it diet? It's everything? It's all connected. Okay, 481 00:29:10,760 --> 00:29:13,480 Speaker 1: you get depressed, what happens, you move less, what happens 482 00:29:13,600 --> 00:29:15,760 Speaker 1: those feel good hormones? You don't get as much of them, 483 00:29:15,920 --> 00:29:18,560 Speaker 1: so you eat more, so you gain weight, so you 484 00:29:18,560 --> 00:29:21,280 Speaker 1: don't feel good good about yourself, so your self esteem 485 00:29:21,320 --> 00:29:24,200 Speaker 1: is lowered, so you move less, and so on and 486 00:29:24,240 --> 00:29:27,840 Speaker 1: so on and so on. And that's what that's the 487 00:29:27,920 --> 00:29:32,120 Speaker 1: insidious nature of this whole thing, moving less, feeling worse 488 00:29:32,160 --> 00:29:34,280 Speaker 1: about yourself. And that's why I started the show by saying, 489 00:29:34,360 --> 00:29:37,320 Speaker 1: and exercise pill, in my opinion, would be the very worst. 490 00:29:37,520 --> 00:29:39,800 Speaker 1: There could be a novel like written by someone who 491 00:29:39,800 --> 00:29:43,600 Speaker 1: writes much better than I about like the catastrophic effects 492 00:29:43,880 --> 00:29:46,280 Speaker 1: of of a weight loss drug, and a huge part 493 00:29:46,320 --> 00:29:49,240 Speaker 1: of that, in my opinion, would be mental. We need 494 00:29:49,280 --> 00:29:52,360 Speaker 1: to move. Our bodies were not wired to sit still. 495 00:29:52,400 --> 00:29:54,200 Speaker 1: And that is not just for our bodies, it's for 496 00:29:54,280 --> 00:29:57,160 Speaker 1: our minds. And I would argue, we don't even know, 497 00:29:57,280 --> 00:29:59,680 Speaker 1: like ten twenty years from now, the true effects of 498 00:29:59,680 --> 00:30:02,960 Speaker 1: sitting on our brains and the true effects of less 499 00:30:03,040 --> 00:30:06,200 Speaker 1: exercise and just staring at screens. So you're gonna find 500 00:30:06,200 --> 00:30:08,720 Speaker 1: what works for you, and you're gonna start small. So 501 00:30:08,720 --> 00:30:11,400 Speaker 1: if you're someone who doesn't exercise at all, here's the takeaway. 502 00:30:11,400 --> 00:30:13,280 Speaker 1: I don't care if you have, if you've stopped exercising, 503 00:30:13,280 --> 00:30:16,280 Speaker 1: if you haven't done anything. I want five minutes, just 504 00:30:16,360 --> 00:30:20,240 Speaker 1: five and and go for a walk, Get on your 505 00:30:20,280 --> 00:30:22,600 Speaker 1: bike that you haven't gotten on their stationary bike at home. 506 00:30:23,080 --> 00:30:25,640 Speaker 1: Five minutes and if that's too much, I'll take a minute, 507 00:30:26,280 --> 00:30:30,080 Speaker 1: but let's try for five. And inevitably what happens you 508 00:30:30,080 --> 00:30:33,280 Speaker 1: feel good about yourself. And inevitably what happens oftentimes is 509 00:30:33,320 --> 00:30:36,640 Speaker 1: you end up doing a little bit more, but exercise 510 00:30:37,040 --> 00:30:41,640 Speaker 1: for your brain, exercise to feel good. And that's what 511 00:30:42,640 --> 00:30:45,680 Speaker 1: is so powerful that I am so fortunate. I feel 512 00:30:45,720 --> 00:30:48,040 Speaker 1: so fortunate that I have been able to travel the 513 00:30:48,080 --> 00:30:50,560 Speaker 1: world and do all the races I have done, and listen, 514 00:30:50,560 --> 00:30:54,760 Speaker 1: I sacrificed a lot to do that, but I knew 515 00:30:54,800 --> 00:30:57,080 Speaker 1: the value and the power of what I was doing 516 00:30:57,520 --> 00:31:02,320 Speaker 1: for the career I was in, and I realized the 517 00:31:02,320 --> 00:31:07,800 Speaker 1: the incredible connection that exercise and shooting for those goals 518 00:31:08,000 --> 00:31:11,560 Speaker 1: and building my confidence to where I can pretty much 519 00:31:11,600 --> 00:31:16,200 Speaker 1: jump into any situation and I'm good and the stress response, 520 00:31:16,960 --> 00:31:19,080 Speaker 1: I'm good because you learn to keep it together. People. 521 00:31:19,360 --> 00:31:22,280 Speaker 1: You know, when you're swimming in in New Zealand first 522 00:31:22,280 --> 00:31:25,479 Speaker 1: time and you can't, you've never, you've never. You know, 523 00:31:26,680 --> 00:31:28,680 Speaker 1: I'm not a swimmer, as I've talked about, and and 524 00:31:28,960 --> 00:31:31,320 Speaker 1: you know you're with two thousand other people kicking and fighting, 525 00:31:31,320 --> 00:31:33,600 Speaker 1: and anyone who's done a triathlon knows what I'm talking about. 526 00:31:34,000 --> 00:31:36,400 Speaker 1: You learn to control your stress response. Then when you 527 00:31:36,440 --> 00:31:38,560 Speaker 1: crash a bike and you run in you know, swimming too, 528 00:31:38,600 --> 00:31:43,400 Speaker 1: jellyfish and just crazy things happen, and that's life. And 529 00:31:43,600 --> 00:31:49,840 Speaker 1: that is one of the incredible powerful values of exercise 530 00:31:50,800 --> 00:31:53,800 Speaker 1: is it's not just about the body. It's about so 531 00:31:53,960 --> 00:31:57,280 Speaker 1: much more. And I love the fact that I'm in 532 00:31:57,360 --> 00:31:59,840 Speaker 1: charge and you're in charge of that. You don't need 533 00:31:59,880 --> 00:32:02,560 Speaker 1: a prescription, you don't have to go to the doctor, 534 00:32:03,560 --> 00:32:05,320 Speaker 1: and you can take as much as you want of 535 00:32:05,480 --> 00:32:09,200 Speaker 1: the exercise as you need. And it can be a walk, 536 00:32:10,040 --> 00:32:12,840 Speaker 1: can be a run, it can be taking your dogs 537 00:32:12,880 --> 00:32:15,600 Speaker 1: out and let me finish by this. Actually, I talked 538 00:32:15,640 --> 00:32:18,200 Speaker 1: about how Harvard kind of I would say muddied high 539 00:32:18,240 --> 00:32:21,080 Speaker 1: intensity and running in marathons. Don't have to name who 540 00:32:21,080 --> 00:32:24,560 Speaker 1: it was, but a very well known clinic similar to 541 00:32:24,560 --> 00:32:27,440 Speaker 1: Harvard said physical activity and exercise are not the same thing. 542 00:32:28,320 --> 00:32:30,520 Speaker 1: And I know what they're saying. I know what they're saying, 543 00:32:30,520 --> 00:32:32,600 Speaker 1: and I'm splitting hairs once again, but but they kind 544 00:32:32,600 --> 00:32:35,000 Speaker 1: of are. And I think we're gonna get away from 545 00:32:35,000 --> 00:32:38,640 Speaker 1: the term exercise and it's about physical activity, and they 546 00:32:38,640 --> 00:32:43,240 Speaker 1: talk about purposeful I get it. But just move because 547 00:32:43,560 --> 00:32:46,720 Speaker 1: when you stop moving, all these negative things happen and 548 00:32:46,760 --> 00:32:49,640 Speaker 1: you move less, and it's that snowball effect I talked about. 549 00:32:50,000 --> 00:32:54,640 Speaker 1: All Right, I love this topic. Uh. It is truly 550 00:32:54,680 --> 00:32:56,320 Speaker 1: so close to my heart. I would love to do 551 00:32:56,360 --> 00:33:02,360 Speaker 1: a personal dump of of psychological connections to this. Today's 552 00:33:02,360 --> 00:33:06,160 Speaker 1: not today. Uh, suffice it to say, I am living 553 00:33:06,200 --> 00:33:14,280 Speaker 1: proof that exercise and depression works amazingly. Okay, And if 554 00:33:14,280 --> 00:33:16,680 Speaker 1: you're not feeling good about yourself, and this is one 555 00:33:16,720 --> 00:33:18,400 Speaker 1: of my favorite things back when I was a trainer, 556 00:33:18,480 --> 00:33:20,720 Speaker 1: was getting that person out the door. I used to 557 00:33:20,760 --> 00:33:23,280 Speaker 1: just walk with people and it was getting them out 558 00:33:23,280 --> 00:33:25,040 Speaker 1: the door and feeling good about yourself. And sometimes we 559 00:33:25,280 --> 00:33:28,720 Speaker 1: run short amounts, sometimes we wouldn't, but it was about 560 00:33:28,760 --> 00:33:31,040 Speaker 1: getting them feeling good about themselves. And one of the 561 00:33:31,080 --> 00:33:36,040 Speaker 1: best ways to do that is through exercise. Thank you 562 00:33:36,080 --> 00:33:38,560 Speaker 1: for listening. If you have not rated the show, lease, 563 00:33:38,640 --> 00:33:40,920 Speaker 1: I really appreciate and you're doing. We're getting there, we're 564 00:33:40,920 --> 00:33:42,959 Speaker 1: building them up and it helps build the show. And 565 00:33:42,960 --> 00:33:45,520 Speaker 1: and again I'm very appreciative when you do rate the show. 566 00:33:45,560 --> 00:33:49,200 Speaker 1: We've comments. I'm trying to find a way for you. 567 00:33:49,400 --> 00:33:51,560 Speaker 1: I get a lot of questions. Tom h fit is 568 00:33:51,600 --> 00:33:54,600 Speaker 1: my Instagram. People are sending questions there. Tom h fit 569 00:33:54,720 --> 00:33:57,640 Speaker 1: is my Twitter as well, and Fitness disrupted dot com. 570 00:33:57,680 --> 00:33:59,840 Speaker 1: You go there and and email me through The site 571 00:34:00,080 --> 00:34:02,400 Speaker 1: takes you right to my homepage as well. Thank you 572 00:34:02,480 --> 00:34:05,520 Speaker 1: for listening such an important show. If you're not feeling 573 00:34:05,600 --> 00:34:08,880 Speaker 1: good about yourself, get out the door and get started. 574 00:34:09,440 --> 00:34:19,759 Speaker 1: I'm Tom Holland, Believe in yourself. Fitness Disrupted is a 575 00:34:19,800 --> 00:34:23,160 Speaker 1: production of I Heart Radio. For more podcasts from my 576 00:34:23,280 --> 00:34:26,839 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 577 00:34:27,120 --> 00:34:29,280 Speaker 1: or wherever you listen to your favorite shows.