1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,000 --> 00:00:18,680 Speaker 1: I am Tom Holland and this is Fitness Disrupted Mega Study. 3 00:00:20,680 --> 00:00:24,720 Speaker 1: I've brought you dozens and dozens and dozens of studies 4 00:00:25,800 --> 00:00:29,680 Speaker 1: over hundreds and hundreds of episodes so far. This is 5 00:00:29,720 --> 00:00:32,760 Speaker 1: my first mega study for you, and this is so cool, 6 00:00:33,800 --> 00:00:37,919 Speaker 1: This is so cool. I'm excited. I'm excited for you. 7 00:00:38,000 --> 00:00:42,720 Speaker 1: I'm excited for myself. I so enjoyed reading this study 8 00:00:43,840 --> 00:00:45,640 Speaker 1: and breaking it down so you don't have to be 9 00:00:45,680 --> 00:00:50,120 Speaker 1: bored with all of the boredom that comes with it 10 00:00:50,400 --> 00:00:53,560 Speaker 1: for the average person. But this has it all people, 11 00:00:54,840 --> 00:01:03,720 Speaker 1: exercise and motivation, behavioral change. And we can't be successful 12 00:01:04,520 --> 00:01:08,920 Speaker 1: in exercise and nutrition and being healthy if we don't 13 00:01:08,920 --> 00:01:13,039 Speaker 1: look at behavioral change. And it's so infrequently talked about, 14 00:01:14,280 --> 00:01:17,039 Speaker 1: and when it is talked about, I would argue, it's 15 00:01:17,040 --> 00:01:19,920 Speaker 1: in the wrong ways. And there's a reason for that. 16 00:01:20,160 --> 00:01:25,679 Speaker 1: There's a reason for that with research. You know, science 17 00:01:25,760 --> 00:01:29,160 Speaker 1: is not perfect by any stretch of the imagination, especially 18 00:01:29,200 --> 00:01:33,800 Speaker 1: when it comes to exercise and nutrition and motivation. These 19 00:01:33,840 --> 00:01:39,920 Speaker 1: are three areas that are difficult to study. It's it's 20 00:01:39,920 --> 00:01:45,160 Speaker 1: not simple. They're difficult to study. They're small sample sizes 21 00:01:45,200 --> 00:01:49,800 Speaker 1: for the most part exercise, nutrition, even motivation. Oftentimes their 22 00:01:49,840 --> 00:01:54,320 Speaker 1: college age people because those are the people available to 23 00:01:54,440 --> 00:01:58,960 Speaker 1: be part of these research studies, often done obviously by 24 00:01:59,080 --> 00:02:07,400 Speaker 1: university fessors, researchers oftentimes affluent, oftentimes white. You know, there 25 00:02:07,440 --> 00:02:11,080 Speaker 1: are limitations, and then there's the bias of the researcher, 26 00:02:11,200 --> 00:02:14,840 Speaker 1: so many different things. And the sample size this one 27 00:02:14,880 --> 00:02:18,400 Speaker 1: is huge. This one had over sixty people. And what 28 00:02:18,440 --> 00:02:21,359 Speaker 1: I love again is that it's the combination of exercise 29 00:02:21,480 --> 00:02:27,960 Speaker 1: and behavior behavioral science. But there's limitations to this one, 30 00:02:28,120 --> 00:02:34,280 Speaker 1: as I will discuss, but it's cool. And in the 31 00:02:34,400 --> 00:02:39,359 Speaker 1: end all of these podcasts we'll have takeaways that we 32 00:02:39,480 --> 00:02:45,000 Speaker 1: learn from where you can have even more information, even 33 00:02:45,000 --> 00:02:48,560 Speaker 1: more insight into how to do what you need to 34 00:02:48,600 --> 00:02:53,120 Speaker 1: do to make behavioral change. As I'll talk about it 35 00:02:53,200 --> 00:02:56,799 Speaker 1: the outro at the very end of this podcast, the takeaways. 36 00:02:58,520 --> 00:03:00,840 Speaker 1: So we're gonna look at it. I'll break it down 37 00:03:00,840 --> 00:03:03,680 Speaker 1: for you, give you the particulars of it. Super cool, 38 00:03:04,960 --> 00:03:08,000 Speaker 1: and then we're gonna be a little smarter and a 39 00:03:08,040 --> 00:03:12,679 Speaker 1: little better able to figure out our programs because there's 40 00:03:12,720 --> 00:03:16,680 Speaker 1: no one way people. I will hammer that home over 41 00:03:16,720 --> 00:03:22,040 Speaker 1: and over again no one way. And my final two 42 00:03:22,120 --> 00:03:26,120 Speaker 1: takeaways on two things we gotta stop looking at because 43 00:03:26,160 --> 00:03:30,760 Speaker 1: it ain't working people. Let's be honest that I think 44 00:03:30,840 --> 00:03:35,800 Speaker 1: is going to be really valuable. All Right, So this 45 00:03:35,960 --> 00:03:44,440 Speaker 1: study just came out Nature December titled Mega Studies Improve 46 00:03:44,640 --> 00:03:50,440 Speaker 1: the Impact of Applied Behavioral Science. They looked at over 47 00:03:50,720 --> 00:03:56,720 Speaker 1: sixty thousand people. Where did they find sixty people to 48 00:03:56,760 --> 00:04:01,280 Speaker 1: be part of a study? Well, they were all members 49 00:04:01,400 --> 00:04:06,200 Speaker 1: of our fitness I wonder if any of you today listen, 50 00:04:07,560 --> 00:04:09,240 Speaker 1: let me know if any of you actually were part 51 00:04:09,240 --> 00:04:16,000 Speaker 1: of this good chance sixty people twenty four hour fitness 52 00:04:16,240 --> 00:04:22,360 Speaker 1: and that was where they got these participants. And to 53 00:04:22,520 --> 00:04:28,080 Speaker 1: be precise, six thousand, two hundred and ninety three gym members. 54 00:04:29,080 --> 00:04:32,080 Speaker 1: They also had, because there was kind of many parts, 55 00:04:32,120 --> 00:04:36,440 Speaker 1: but two major parts to the study, thirty prominent scientists 56 00:04:36,560 --> 00:04:41,080 Speaker 1: from fifteen different universities, and they used over fifty different 57 00:04:41,839 --> 00:04:48,440 Speaker 1: motivational interventions as part of this mega study. And again, 58 00:04:48,760 --> 00:04:54,800 Speaker 1: human behavior, especially why we exercise and to get that change, 59 00:04:55,480 --> 00:05:01,200 Speaker 1: it's really hard to study. It's really really hard. And 60 00:05:01,320 --> 00:05:07,920 Speaker 1: so this mega study involved numerous parallel, randomized controlled trials 61 00:05:08,000 --> 00:05:17,840 Speaker 1: testing different hypotheses. Okay, all at once with the same 62 00:05:17,880 --> 00:05:23,520 Speaker 1: outcome variable. It sounds confusing, but there's a lot going on. 63 00:05:23,680 --> 00:05:27,680 Speaker 1: They didn't just look at one thing. They had a 64 00:05:27,680 --> 00:05:30,960 Speaker 1: bunch of different interventions trying out a bunch of different 65 00:05:31,680 --> 00:05:36,320 Speaker 1: behavioral potential, behavioral modifications to help people get to the 66 00:05:36,400 --> 00:05:40,000 Speaker 1: gym to see what worked. Okay, I'm making it sound 67 00:05:40,240 --> 00:05:42,040 Speaker 1: more confusing than it needs to be. So let's take 68 00:05:42,040 --> 00:05:43,760 Speaker 1: a quick break when we come back right into the 69 00:05:43,880 --> 00:05:47,200 Speaker 1: particulars of it. Mega studies improved the impact of applied 70 00:05:47,240 --> 00:05:51,919 Speaker 1: behavioral science. Bottom line is this study looked at what 71 00:05:52,160 --> 00:05:55,000 Speaker 1: motivates people to go to the gym. Alright, quick break, 72 00:05:55,040 --> 00:06:07,640 Speaker 1: we'll be right back. Yeah, and we are talking about 73 00:06:07,680 --> 00:06:12,279 Speaker 1: a MEGA study one in Nature December, one that didn't 74 00:06:12,320 --> 00:06:18,320 Speaker 1: look at just the efficacy of one program, one specific 75 00:06:18,360 --> 00:06:24,919 Speaker 1: type of workout program. Bilked it over fifty fifty three 76 00:06:25,040 --> 00:06:31,000 Speaker 1: to be exact, to compare how they worked and how 77 00:06:31,040 --> 00:06:35,280 Speaker 1: well they worked against one another. And so these researchers 78 00:06:35,320 --> 00:06:38,640 Speaker 1: went to twenty four hour fitness. Okay, this is really 79 00:06:38,640 --> 00:06:42,760 Speaker 1: interesting right right out of the gate. This is some 80 00:06:42,880 --> 00:06:46,960 Speaker 1: simple bath that even I can do. All right, So, 81 00:06:47,839 --> 00:06:54,359 Speaker 1: at the time of the study, fitness over four million members. Okay, 82 00:06:54,400 --> 00:07:02,479 Speaker 1: four million, how many gems four and fifty locations. Let's 83 00:07:02,520 --> 00:07:07,240 Speaker 1: do the math, shall we? So unless I'm missing something, 84 00:07:08,120 --> 00:07:13,760 Speaker 1: which is possible, but that simple math four million, and 85 00:07:13,760 --> 00:07:15,640 Speaker 1: I'm gonna keep it a four million over there. Although 86 00:07:15,680 --> 00:07:19,800 Speaker 1: it says over four and fifty locations, that's exactly if 87 00:07:19,840 --> 00:07:23,960 Speaker 1: you divide four million by four fifty eight thousand, eight 88 00:07:24,040 --> 00:07:28,760 Speaker 1: hundred and eighty eight. Let's round up nine thousand members. 89 00:07:30,440 --> 00:07:33,800 Speaker 1: Now isn't what the study is about, but it bears discussion. 90 00:07:36,320 --> 00:07:42,360 Speaker 1: Warrants discussion because I say all the time, Jim's wants 91 00:07:42,360 --> 00:07:44,400 Speaker 1: you to sign up and then go the heck away 92 00:07:45,040 --> 00:07:48,240 Speaker 1: nine thousand members. I don't know how big each and 93 00:07:48,240 --> 00:07:52,360 Speaker 1: every one of these locations are. Assume they vary. Maybe not. Actually, 94 00:07:52,400 --> 00:07:54,720 Speaker 1: I've never been into a fitness and as I say that, 95 00:07:54,760 --> 00:07:56,760 Speaker 1: I need to get into one, because I pride myself 96 00:07:56,760 --> 00:08:01,920 Speaker 1: on experiencing everything in fitness at least once. But nine 97 00:08:01,920 --> 00:08:06,000 Speaker 1: thousand members. There's another reason. I said in my book 98 00:08:06,040 --> 00:08:08,320 Speaker 1: Beat the Gym, one reason I never wanted to own 99 00:08:08,320 --> 00:08:10,040 Speaker 1: a gym, and I did it for a couple of 100 00:08:10,080 --> 00:08:13,200 Speaker 1: years and it reinforced everything I thought and more about 101 00:08:13,200 --> 00:08:15,760 Speaker 1: why I didn't want to own a gym because the 102 00:08:15,800 --> 00:08:18,560 Speaker 1: model is sign up, now, go the heck away nine 103 00:08:18,560 --> 00:08:21,840 Speaker 1: thousand members, so if ten of those people showed up 104 00:08:21,840 --> 00:08:27,200 Speaker 1: at the same time nine, there would be chaos. So 105 00:08:27,240 --> 00:08:29,800 Speaker 1: they are literally banking on the fact that people won't 106 00:08:29,840 --> 00:08:34,240 Speaker 1: show up. Kind of important, not discussed in this study 107 00:08:34,280 --> 00:08:40,160 Speaker 1: at all, but kind of important. All right. Uh, yeah, 108 00:08:40,280 --> 00:08:43,080 Speaker 1: I don't want to own a gym where I'm praying 109 00:08:43,440 --> 00:08:45,480 Speaker 1: that I sign up as many people as I can 110 00:08:46,000 --> 00:08:51,520 Speaker 1: and then hope that most aren't successful it utilizing my product. 111 00:08:52,240 --> 00:08:55,000 Speaker 1: That doesn't work for me. All right enough, But we 112 00:08:55,000 --> 00:08:58,160 Speaker 1: had to discuss that quickly. So they had incredible access 113 00:08:58,200 --> 00:09:01,000 Speaker 1: to this enormous group of people and get again too 114 00:09:01,000 --> 00:09:03,000 Speaker 1: deep into the specifics of it. Gonna give you just 115 00:09:03,120 --> 00:09:05,840 Speaker 1: enough so so we can discuss what matters. But they 116 00:09:05,880 --> 00:09:08,640 Speaker 1: basically opened it up to all four million members and said, hey, 117 00:09:08,640 --> 00:09:10,680 Speaker 1: we got a study going on. You can be part 118 00:09:10,720 --> 00:09:13,040 Speaker 1: of it, all right, And if you're part of it, 119 00:09:13,320 --> 00:09:16,000 Speaker 1: you earn a chance to win a fifty dollar Amazon 120 00:09:16,080 --> 00:09:18,319 Speaker 1: gift card by just just being part of the program, 121 00:09:18,320 --> 00:09:21,080 Speaker 1: just registering, and three people were gonna win that and 122 00:09:21,120 --> 00:09:25,320 Speaker 1: did win that, and then they got the sixt was 123 00:09:25,360 --> 00:09:28,920 Speaker 1: it again? Yeah, over sixty thou people to sign up, 124 00:09:29,080 --> 00:09:33,480 Speaker 1: and they divided them into fifty four different groups, one 125 00:09:33,520 --> 00:09:36,160 Speaker 1: being that control group where nothing was going to change, right, 126 00:09:36,200 --> 00:09:41,120 Speaker 1: and then fifty three different conditions, and within each one 127 00:09:41,280 --> 00:09:45,320 Speaker 1: roughly almost five about four fifty five participants in each condition, 128 00:09:45,720 --> 00:09:48,880 Speaker 1: all right, And in those fifty three experimental conditions, they 129 00:09:48,880 --> 00:09:52,080 Speaker 1: were gonna have different interventions. And so let me give 130 00:09:52,120 --> 00:09:54,720 Speaker 1: you what they all got. So all of those fifty 131 00:09:54,720 --> 00:09:58,000 Speaker 1: three groups did get the same thing. To start, they 132 00:09:58,000 --> 00:10:02,600 Speaker 1: were going to get workout reminder ers. Okay, about thirty 133 00:10:02,600 --> 00:10:05,239 Speaker 1: minutes before each workout, they were gonna get a text okay, 134 00:10:05,280 --> 00:10:07,679 Speaker 1: they were gonna have advice on how to plan the 135 00:10:07,800 --> 00:10:09,959 Speaker 1: day and time of each workout. They were going to 136 00:10:10,000 --> 00:10:13,080 Speaker 1: get that texted reminder about those plans, and they were 137 00:10:13,120 --> 00:10:15,720 Speaker 1: gonna get some kind of reward if they did work out, 138 00:10:15,920 --> 00:10:19,319 Speaker 1: and it was only about two cents in reward points. 139 00:10:20,320 --> 00:10:24,680 Speaker 1: So they called it micro rewards. I've got my micro workouts. 140 00:10:25,200 --> 00:10:32,040 Speaker 1: They call it micro rewards, all right, And so they 141 00:10:32,080 --> 00:10:35,280 Speaker 1: all were going to get that initial planning the workouts. 142 00:10:35,320 --> 00:10:37,240 Speaker 1: Here's the days you're gonna do it. You're gonna get 143 00:10:37,240 --> 00:10:41,040 Speaker 1: the texts, so that they had kind of a baseline, right, 144 00:10:41,559 --> 00:10:45,280 Speaker 1: a baseline to which to work from, this basic package, 145 00:10:45,280 --> 00:10:49,160 Speaker 1: as they called it, of motivational help. And then they 146 00:10:49,160 --> 00:10:53,400 Speaker 1: got a little more specific and that included what okay, 147 00:10:53,480 --> 00:10:57,000 Speaker 1: so different things. They would get different types of incentives. 148 00:10:57,040 --> 00:10:59,640 Speaker 1: You know, they could get an audio book, different things 149 00:10:59,679 --> 00:11:03,959 Speaker 1: like at some were discouraged that missing more than one 150 00:11:03,960 --> 00:11:07,679 Speaker 1: planned workout in a row, they would get nine cents 151 00:11:08,800 --> 00:11:11,480 Speaker 1: after missing that workout, right, so you missed a workout, 152 00:11:12,000 --> 00:11:14,720 Speaker 1: and then they would get nine cents to come back 153 00:11:14,760 --> 00:11:17,360 Speaker 1: to the gym. And that turned out to be like 154 00:11:17,600 --> 00:11:20,400 Speaker 1: one of the most powerful, if not the most powerful intervention, 155 00:11:20,480 --> 00:11:23,440 Speaker 1: and we'll talk about that. Other groups were conveyed a 156 00:11:23,480 --> 00:11:27,520 Speaker 1: message that exercise is popular, more and more people are 157 00:11:27,559 --> 00:11:30,480 Speaker 1: doing it, and that worked a little bit, made the 158 00:11:30,520 --> 00:11:34,440 Speaker 1: workouts more appealing and increased gym attendance by those people. 159 00:11:34,440 --> 00:11:38,559 Speaker 1: By about and by the way, the other group improved 160 00:11:38,640 --> 00:11:41,160 Speaker 1: the one that got the nine cents. By by the way, 161 00:11:41,160 --> 00:11:43,120 Speaker 1: I haven't even told you. This was done for four weeks. 162 00:11:44,280 --> 00:11:50,760 Speaker 1: Four weeks. That's not long so huge sample size four weeks. 163 00:11:51,400 --> 00:11:54,840 Speaker 1: Now you can still find out things in four weeks, 164 00:11:54,920 --> 00:11:58,959 Speaker 1: of course, but let's be honest that like jumps out 165 00:11:58,960 --> 00:12:03,040 Speaker 1: of you right away, you say, most people New Year's resolution, 166 00:12:03,720 --> 00:12:07,080 Speaker 1: you're good for like four weeks, maybe six, seven eight. 167 00:12:07,120 --> 00:12:11,240 Speaker 1: Now we're getting problematic, right, but four weeks is kind 168 00:12:11,240 --> 00:12:16,160 Speaker 1: of doable. And they did look at certain behaviors and 169 00:12:16,559 --> 00:12:20,679 Speaker 1: JIM attendance after that. But I would have rather, I mean, 170 00:12:20,720 --> 00:12:25,160 Speaker 1: obviously a huge sample size and lots of researchers and 171 00:12:25,240 --> 00:12:28,040 Speaker 1: lots of work here, but it would have been good 172 00:12:28,080 --> 00:12:31,120 Speaker 1: if it was longer than four weeks, right, And then 173 00:12:31,120 --> 00:12:33,959 Speaker 1: one other limitation kind of jumping ahead, But that's how 174 00:12:34,000 --> 00:12:37,280 Speaker 1: I that's how I do it. Uh, these were already 175 00:12:37,320 --> 00:12:41,200 Speaker 1: gym members. These are already gym members. So we weren't 176 00:12:41,200 --> 00:12:44,600 Speaker 1: getting people to the gym, were we We were trying 177 00:12:44,600 --> 00:12:46,360 Speaker 1: to get people who are already there to go a 178 00:12:46,400 --> 00:12:49,760 Speaker 1: little bit more. And so when you hear these percentages, 179 00:12:49,800 --> 00:12:51,959 Speaker 1: this is why, oh my gosh, I don't want to 180 00:12:52,000 --> 00:12:54,320 Speaker 1: get into the statistics and all that kind of stuff 181 00:12:54,360 --> 00:12:57,200 Speaker 1: at all. But when we just use percentages, so increase 182 00:12:58,920 --> 00:13:02,400 Speaker 1: is that like twice more a month? It wasn't a 183 00:13:02,400 --> 00:13:05,840 Speaker 1: heck of a lot now statistically significant things like that. 184 00:13:06,600 --> 00:13:09,680 Speaker 1: But again, and and listen, this is great. We got 185 00:13:09,840 --> 00:13:12,560 Speaker 1: huge study looking at behavior I'm always gonna look at 186 00:13:12,559 --> 00:13:16,120 Speaker 1: the positive. We need much more of this, but even 187 00:13:16,120 --> 00:13:20,080 Speaker 1: with a study this large and really well done and 188 00:13:20,120 --> 00:13:22,640 Speaker 1: all of that kind of stuff, they're still gonna be 189 00:13:23,240 --> 00:13:26,600 Speaker 1: questions we need to ask, And so I don't want 190 00:13:26,600 --> 00:13:30,440 Speaker 1: to go through all of the different UH interventions, But 191 00:13:30,480 --> 00:13:32,840 Speaker 1: it was things like that being told that hey, more 192 00:13:32,880 --> 00:13:34,840 Speaker 1: and more people are exercising, so kind of trying to 193 00:13:34,880 --> 00:13:38,520 Speaker 1: motivate people in that way, um getting different reward points. 194 00:13:38,800 --> 00:13:43,160 Speaker 1: So one group earned about a dollar seventy five every 195 00:13:43,160 --> 00:13:46,000 Speaker 1: time they went to the gym. That's not a lot, 196 00:13:46,080 --> 00:13:48,600 Speaker 1: but it's something, right, So if you already have the 197 00:13:48,640 --> 00:13:53,120 Speaker 1: gym membership, by the way, and I think pretty sure 198 00:13:53,160 --> 00:13:56,079 Speaker 1: that fitness roughly thirty to sixty dollars per month, so 199 00:13:56,160 --> 00:14:00,120 Speaker 1: that's not inexpensive. There's so many ten dollar gym's now, 200 00:14:00,320 --> 00:14:02,480 Speaker 1: so that's there's something there too. I have to look 201 00:14:02,520 --> 00:14:06,240 Speaker 1: at that. You know, how much you pay per month 202 00:14:07,800 --> 00:14:12,600 Speaker 1: attracts a certain different clientele, certain different type of person 203 00:14:12,800 --> 00:14:16,320 Speaker 1: motivation wise, Let's be honest. That's why the ten dollar 204 00:14:16,440 --> 00:14:20,640 Speaker 1: gems can have twenty nine thousand members because you don't 205 00:14:20,680 --> 00:14:23,920 Speaker 1: feel that guilty if you don't go that frequently. All right. 206 00:14:24,040 --> 00:14:26,640 Speaker 1: So another group, as I said, got that dollar seventy 207 00:14:26,640 --> 00:14:29,840 Speaker 1: five every time they visited the gym. Another group's intervention 208 00:14:29,920 --> 00:14:32,920 Speaker 1: was that they shared their workouts with their friends. That 209 00:14:33,400 --> 00:14:38,320 Speaker 1: was social media intervention. Another group signed a fitness pledge 210 00:14:38,720 --> 00:14:40,680 Speaker 1: to show up you know, so is that going to 211 00:14:40,760 --> 00:14:44,600 Speaker 1: make a difference? And then another group reflected on each 212 00:14:44,600 --> 00:14:47,280 Speaker 1: workout and how it affected them. So really cool if 213 00:14:47,280 --> 00:14:50,920 Speaker 1: you're someone like me who's really interested in in behavioral 214 00:14:51,000 --> 00:14:53,600 Speaker 1: change and human behavior and what people need to do. 215 00:14:53,640 --> 00:14:56,560 Speaker 1: So they looked at so many different things. What they find, 216 00:14:58,120 --> 00:15:03,000 Speaker 1: uh kind of crazy, right that that nine cents that 217 00:15:03,080 --> 00:15:06,720 Speaker 1: were given people when they came back to the gym 218 00:15:06,800 --> 00:15:11,440 Speaker 1: after missing a workout was the best performing intervention, one 219 00:15:11,480 --> 00:15:17,560 Speaker 1: that rewarded participants to come back. So there's something there about, 220 00:15:18,720 --> 00:15:21,120 Speaker 1: you know, falling off the wagon as we talk about, 221 00:15:22,200 --> 00:15:26,920 Speaker 1: and then getting back on. So that's interesting as nine 222 00:15:27,000 --> 00:15:33,000 Speaker 1: cents nine cents, you know, So there's there's there's something 223 00:15:33,080 --> 00:15:35,760 Speaker 1: to that. But I love this quote. Uh, you know, 224 00:15:35,920 --> 00:15:37,560 Speaker 1: let's take one more break and then I just have 225 00:15:37,600 --> 00:15:39,360 Speaker 1: a couple of quotes I want to give you, and 226 00:15:39,400 --> 00:15:41,400 Speaker 1: then we're gonna get into the takeaways and and my 227 00:15:41,880 --> 00:15:44,880 Speaker 1: kind of different take on this whole study. But but 228 00:15:45,000 --> 00:15:47,760 Speaker 1: I again think it's a great it's a great study. 229 00:15:47,840 --> 00:15:50,160 Speaker 1: It's it's sorry I wouldn't bring it to you people. 230 00:15:51,000 --> 00:15:52,360 Speaker 1: But let's say a quick break when we come back 231 00:15:52,360 --> 00:15:54,440 Speaker 1: in and give you a couple of the really interesting 232 00:15:54,480 --> 00:15:57,400 Speaker 1: takeaway quotes from some of the researchers. We'll be right back, 233 00:16:08,920 --> 00:16:11,040 Speaker 1: all right. We are talking about a mega study about 234 00:16:11,120 --> 00:16:14,480 Speaker 1: human behavior, an awesome study. So let me give you 235 00:16:15,040 --> 00:16:17,840 Speaker 1: just a great quote as we talk about the complexities 236 00:16:17,920 --> 00:16:21,119 Speaker 1: of research and studies, especially when it comes to exercise 237 00:16:21,160 --> 00:16:24,160 Speaker 1: and nutrition and motivation, because this hasn't talked about enough. 238 00:16:24,400 --> 00:16:26,960 Speaker 1: So one of the researchers said, and I quote, many 239 00:16:27,000 --> 00:16:30,280 Speaker 1: of the questions we study are very complex, and the 240 00:16:30,400 --> 00:16:35,240 Speaker 1: standard methods using small samples and simple experimental designs are 241 00:16:35,320 --> 00:16:40,440 Speaker 1: not up to the task of providing good insight. So 242 00:16:40,520 --> 00:16:43,320 Speaker 1: this is why when I bring you studies, we talk 243 00:16:43,400 --> 00:16:47,720 Speaker 1: about correlation and causation, all of that kind of stuff, 244 00:16:47,920 --> 00:16:51,600 Speaker 1: right amongst many other factors. We're always going to look 245 00:16:51,640 --> 00:16:54,840 Speaker 1: at the science, but you just don't take it, you know, 246 00:16:54,880 --> 00:16:57,880 Speaker 1: and say, oh my gosh, here's the answer. No, if 247 00:16:57,920 --> 00:17:00,320 Speaker 1: they were that simple, we wouldn't again have the problems 248 00:17:00,400 --> 00:17:03,600 Speaker 1: that we have. So we need to do the small studies, 249 00:17:03,600 --> 00:17:05,960 Speaker 1: the big studies, all different types of studies, and then 250 00:17:06,359 --> 00:17:09,880 Speaker 1: kind of see what starts to overlap and things like that. Right. 251 00:17:10,200 --> 00:17:14,600 Speaker 1: But again, behavior is super difficult to test, and so 252 00:17:14,680 --> 00:17:17,440 Speaker 1: we need to look at all of these different interventions 253 00:17:17,480 --> 00:17:20,560 Speaker 1: and see what works for you. And that's where I'm 254 00:17:20,560 --> 00:17:23,880 Speaker 1: getting to, right. So one of the three takeaways that 255 00:17:23,960 --> 00:17:26,440 Speaker 1: they had from this study to really distill it down 256 00:17:26,480 --> 00:17:30,720 Speaker 1: quickly for you, is the workout schedule planning. Right, you 257 00:17:30,800 --> 00:17:33,560 Speaker 1: hear that all the time I've said it to you. 258 00:17:33,560 --> 00:17:36,639 Speaker 1: You know, we need to have goals and then we 259 00:17:36,680 --> 00:17:39,280 Speaker 1: need to have a schedule, but it needs to be 260 00:17:39,560 --> 00:17:43,400 Speaker 1: a flexible schedule because life gets in the way. So 261 00:17:43,440 --> 00:17:46,240 Speaker 1: now we're getting into like, hey, when's the best time 262 00:17:46,280 --> 00:17:50,040 Speaker 1: to work out? Probably when you're least likely to miss it, 263 00:17:50,080 --> 00:17:53,040 Speaker 1: which is early in the morning. Does that work for everyone? No? 264 00:17:54,400 --> 00:17:58,760 Speaker 1: Perfect example of the science we can talk about about 265 00:17:58,800 --> 00:18:01,840 Speaker 1: the hormonal differences is like the best time to work 266 00:18:01,840 --> 00:18:05,560 Speaker 1: out physiologically? Who cares though? People If you hate getting 267 00:18:05,680 --> 00:18:07,840 Speaker 1: up at five am, but you'll go to the gym 268 00:18:07,880 --> 00:18:09,920 Speaker 1: after work at five pm, then that's when you go. 269 00:18:10,760 --> 00:18:15,520 Speaker 1: But planning is one of the three takeaways from this 270 00:18:15,680 --> 00:18:18,600 Speaker 1: huge study and all these different interventions. They looked at planning, 271 00:18:19,800 --> 00:18:24,040 Speaker 1: and that can again be goal setting saying I'm going Monday, Wednesday, Friday, 272 00:18:24,080 --> 00:18:28,880 Speaker 1: having that time, putting it into your schedule, into your outlook, 273 00:18:28,920 --> 00:18:31,800 Speaker 1: into whatever you use for your calendar. And then we 274 00:18:31,840 --> 00:18:34,560 Speaker 1: can start talking about, you know, using a class, having 275 00:18:34,560 --> 00:18:36,280 Speaker 1: a workout buddy, all of that kind of stuff. We're 276 00:18:36,280 --> 00:18:39,479 Speaker 1: going back to the same things, aren't we. Number two, 277 00:18:40,400 --> 00:18:44,240 Speaker 1: having reminders, you know, those thirty minute text these people 278 00:18:44,280 --> 00:18:49,960 Speaker 1: got before they were somewhat effective. And they also talk 279 00:18:50,040 --> 00:18:53,600 Speaker 1: about with that having that training partner or a spouse, 280 00:18:54,320 --> 00:18:59,879 Speaker 1: someone to be accountable to a trainer, right. And final 281 00:19:00,280 --> 00:19:04,639 Speaker 1: the small ways to reward yourself nine cents a dollar 282 00:19:04,760 --> 00:19:07,520 Speaker 1: seventy five. Really that made a difference. Now again, I'm 283 00:19:07,520 --> 00:19:10,199 Speaker 1: going to argue that these people are already paying for 284 00:19:10,200 --> 00:19:13,159 Speaker 1: the gym membership, and so anything to get them to go, 285 00:19:13,920 --> 00:19:17,040 Speaker 1: to make them feel less guilty about not going, was 286 00:19:17,080 --> 00:19:22,119 Speaker 1: going to be helpful. I've spent my life in the gym, 287 00:19:22,160 --> 00:19:26,879 Speaker 1: as I say, working in and working out, and this 288 00:19:26,920 --> 00:19:31,239 Speaker 1: is where I want to end up. I don't know 289 00:19:32,400 --> 00:19:37,480 Speaker 1: many people who have been super successful in their health 290 00:19:37,520 --> 00:19:41,960 Speaker 1: and wellness plans and behavioral change that really focus on 291 00:19:42,040 --> 00:19:45,720 Speaker 1: what we're talking about here. And so this is why 292 00:19:45,880 --> 00:19:48,360 Speaker 1: I always say, we need to look at the science, 293 00:19:48,680 --> 00:19:50,520 Speaker 1: and then we need to look at what we're gonna do, 294 00:19:50,840 --> 00:19:53,840 Speaker 1: and then we need to study the people and emulate 295 00:19:53,880 --> 00:20:00,000 Speaker 1: the people who have been successful. And when I started 296 00:20:00,040 --> 00:20:03,240 Speaker 1: in this industry, whether it was with my workout or 297 00:20:03,320 --> 00:20:06,199 Speaker 1: wanting to be an author or wanting to you know, 298 00:20:06,359 --> 00:20:09,960 Speaker 1: have a radio show and then a podcast, I studied 299 00:20:09,960 --> 00:20:12,119 Speaker 1: the people who were the most like me or the 300 00:20:12,160 --> 00:20:14,879 Speaker 1: most like I wanted to be, whether that was the 301 00:20:14,880 --> 00:20:19,280 Speaker 1: body type, were the type of writer, and the content 302 00:20:19,320 --> 00:20:24,119 Speaker 1: they wrote about, and I did what they did. And 303 00:20:24,200 --> 00:20:26,919 Speaker 1: so this is all good when it comes to behavioral change. 304 00:20:27,320 --> 00:20:31,720 Speaker 1: And the question I have is will this help people 305 00:20:32,240 --> 00:20:34,439 Speaker 1: who aren't in the gym get to the gym? Well, 306 00:20:34,440 --> 00:20:37,320 Speaker 1: that's not that we're looking at. These people already had memberships. 307 00:20:38,080 --> 00:20:42,080 Speaker 1: And then what they're saying is, Okay, maybe those people 308 00:20:42,119 --> 00:20:44,520 Speaker 1: went to the gym one time more, two times more 309 00:20:44,520 --> 00:20:49,920 Speaker 1: in a month. But before I forget, let me backtrack 310 00:20:49,960 --> 00:20:56,119 Speaker 1: a little bit. They found that not surprisingly, of the 311 00:20:56,160 --> 00:20:59,440 Speaker 1: experimental conditions in the Mega study outperformed the placebo. So 312 00:20:59,440 --> 00:21:02,720 Speaker 1: those people no interventions, they were gym members, they weren't 313 00:21:02,720 --> 00:21:05,520 Speaker 1: given anything, you know, they didn't get the text message, 314 00:21:05,560 --> 00:21:09,520 Speaker 1: didn't get the planning, they didn't do as well. Right, 315 00:21:10,000 --> 00:21:16,800 Speaker 1: so outperformed the placebo. But but what happened when it 316 00:21:16,840 --> 00:21:22,320 Speaker 1: was over, only eight percent produced significant increases in the 317 00:21:22,359 --> 00:21:27,760 Speaker 1: frequency of Jim visits and significant What is that to you? 318 00:21:28,800 --> 00:21:32,160 Speaker 1: Is that one time? Is that two times? And so 319 00:21:34,440 --> 00:21:36,800 Speaker 1: awesome that they did this study, What a cool way 320 00:21:36,840 --> 00:21:40,320 Speaker 1: to do it, huge group, and I think They're going 321 00:21:40,359 --> 00:21:42,640 Speaker 1: to do many more like this. I'm already thinking, like, 322 00:21:43,440 --> 00:21:47,560 Speaker 1: never done a study. Always wanted to. Having all this 323 00:21:47,640 --> 00:21:50,560 Speaker 1: technology now and all of these gym members and things 324 00:21:50,640 --> 00:21:56,359 Speaker 1: like that. I've also years ago wanted to even before 325 00:21:56,560 --> 00:21:59,760 Speaker 1: the social media and phones were around, wanted to do 326 00:21:59,800 --> 00:22:03,040 Speaker 1: a study that just looked at how, you know, how 327 00:22:03,119 --> 00:22:05,960 Speaker 1: much time people actually spend working out in the gym, 328 00:22:06,080 --> 00:22:07,800 Speaker 1: so you're there for an hour, how much time do 329 00:22:07,880 --> 00:22:12,120 Speaker 1: people actually exercise? And this was pre cell phones because 330 00:22:12,119 --> 00:22:15,920 Speaker 1: I spent so long in the gym and I'd watch 331 00:22:15,960 --> 00:22:22,120 Speaker 1: what people did and didn't do. So I love this 332 00:22:22,200 --> 00:22:26,159 Speaker 1: mega study design and I'm super impressed because it's not 333 00:22:26,280 --> 00:22:29,280 Speaker 1: easy to do, which is one reason it's not done frequently. 334 00:22:29,520 --> 00:22:31,879 Speaker 1: But let's get back to what I was kind of 335 00:22:31,880 --> 00:22:35,160 Speaker 1: wrapping it up with here. We need to find what 336 00:22:35,200 --> 00:22:43,479 Speaker 1: we enjoy right, and we need to stop focusing on 337 00:22:43,520 --> 00:22:49,320 Speaker 1: two things in exercise and health and wellness, weight loss 338 00:22:49,359 --> 00:22:52,560 Speaker 1: and going to the gym. Weight loss and going to 339 00:22:52,640 --> 00:22:56,280 Speaker 1: the gym. That is what has been just shoved down, 340 00:22:56,880 --> 00:23:01,640 Speaker 1: you know, shove down your throats for years, that that 341 00:23:01,960 --> 00:23:05,679 Speaker 1: is the secret to success. You have to go to 342 00:23:05,680 --> 00:23:09,520 Speaker 1: the gym, absolutely not, and you have to focus on 343 00:23:09,640 --> 00:23:14,840 Speaker 1: weight loss. You shouldn't, it'll come. Shouldn't focus on it. 344 00:23:16,800 --> 00:23:19,080 Speaker 1: And if COVID has taught us anything, that's what I've 345 00:23:19,080 --> 00:23:23,440 Speaker 1: been preaching for decades that exercising at home. It's super 346 00:23:23,440 --> 00:23:25,199 Speaker 1: easy and convenient, and in the time it takes you 347 00:23:25,240 --> 00:23:26,600 Speaker 1: to go to the gym, you could be done at home. 348 00:23:26,880 --> 00:23:31,159 Speaker 1: I still go to the gym, but I do the 349 00:23:31,240 --> 00:23:36,880 Speaker 1: vast majority of my moving outside the gym. And so sure, 350 00:23:37,000 --> 00:23:38,679 Speaker 1: Jim's will always be around and it will be a 351 00:23:38,680 --> 00:23:41,200 Speaker 1: part of it, and weight loss will always be one 352 00:23:41,200 --> 00:23:43,400 Speaker 1: of the top goals of people. But I don't want 353 00:23:43,400 --> 00:23:49,679 Speaker 1: it to be. I want us to exercise because you 354 00:23:50,000 --> 00:23:55,280 Speaker 1: like it, eat foods because you healthy foods, because you 355 00:23:55,480 --> 00:23:59,879 Speaker 1: enjoy them. And I'm here to tell you every single 356 00:24:00,000 --> 00:24:01,560 Speaker 1: one of you can get to that point. It's not 357 00:24:01,600 --> 00:24:06,840 Speaker 1: in these studies at all. Talk to people who have 358 00:24:06,960 --> 00:24:11,199 Speaker 1: been successful, and there's not enough. I'm constantly looking for 359 00:24:11,200 --> 00:24:13,320 Speaker 1: the David Garcias, who was a guy had on the 360 00:24:13,359 --> 00:24:16,440 Speaker 1: show who lost well over a hundred pounds and kept 361 00:24:16,440 --> 00:24:19,199 Speaker 1: it off for many, many years. And it is complex. 362 00:24:20,359 --> 00:24:23,399 Speaker 1: This is why we look at evolution and how the 363 00:24:23,480 --> 00:24:25,679 Speaker 1: world we live in today we did not evolve to 364 00:24:25,880 --> 00:24:29,119 Speaker 1: live in. There is a lot going on, but you 365 00:24:29,119 --> 00:24:33,080 Speaker 1: have so many people giving you such bad advice when 366 00:24:33,119 --> 00:24:35,560 Speaker 1: in the end, it's not about deprivation, and it's not 367 00:24:35,560 --> 00:24:37,360 Speaker 1: about doing things that you don't enjoy. If you don't 368 00:24:37,359 --> 00:24:42,240 Speaker 1: like going to the gym, don't go to the gym. 369 00:24:42,320 --> 00:24:45,199 Speaker 1: You know, let me be really brutally honest. You know, 370 00:24:45,280 --> 00:24:47,119 Speaker 1: I had friends over the years who'd say, you know, 371 00:24:49,080 --> 00:24:53,160 Speaker 1: I'm not gonna go there. I'm not gonna go there. 372 00:24:53,240 --> 00:24:59,800 Speaker 1: I'm just gonna uh my advanced age, at my advanced age, 373 00:25:00,520 --> 00:25:03,360 Speaker 1: I can you know, I'm just gonna let it go. Uh. 374 00:25:03,640 --> 00:25:07,760 Speaker 1: Suffice it to say, what I was going to allude 375 00:25:07,800 --> 00:25:11,119 Speaker 1: to is that it's going to the gym is not 376 00:25:11,200 --> 00:25:14,240 Speaker 1: the be all end all at all when it comes 377 00:25:14,240 --> 00:25:16,679 Speaker 1: to health and wellness. What you consume at home with 378 00:25:16,680 --> 00:25:20,919 Speaker 1: your food, that's way more important at the outset then 379 00:25:20,960 --> 00:25:22,160 Speaker 1: whether or not you go to the gym and get 380 00:25:22,160 --> 00:25:24,520 Speaker 1: on an elliptical for an hour three times a week. 381 00:25:27,040 --> 00:25:29,520 Speaker 1: And so as great as all this is when we 382 00:25:29,520 --> 00:25:32,040 Speaker 1: talk about exercise and we talk about motivation, why are 383 00:25:32,080 --> 00:25:35,440 Speaker 1: we talking about motivation go to the gym. I don't 384 00:25:35,440 --> 00:25:38,280 Speaker 1: want to. I don't. I have very little motivation to 385 00:25:38,320 --> 00:25:41,000 Speaker 1: go to the gym anymore. And when I do go 386 00:25:41,040 --> 00:25:43,879 Speaker 1: to the gym, it's because my kids are they're doing sports, 387 00:25:43,920 --> 00:25:47,960 Speaker 1: and I'm working out while they're working out. And again 388 00:25:48,000 --> 00:25:50,760 Speaker 1: I spent vast majority of my twenties and thirties and 389 00:25:51,000 --> 00:25:54,320 Speaker 1: you know, early forties in the gym as well. But 390 00:25:54,400 --> 00:25:56,479 Speaker 1: it was a balance and it was because part of 391 00:25:56,480 --> 00:25:59,879 Speaker 1: my job. But my point is, you know, in his 392 00:26:00,160 --> 00:26:06,080 Speaker 1: not a marker of your success with your fitness programs 393 00:26:06,119 --> 00:26:07,399 Speaker 1: how many times you go to the gym or what 394 00:26:07,440 --> 00:26:10,240 Speaker 1: the number is on that scale. And active people are 395 00:26:10,280 --> 00:26:14,320 Speaker 1: active people. And I would argue that many people are 396 00:26:14,400 --> 00:26:18,520 Speaker 1: just like I am. Inasmuch as as you get older 397 00:26:18,560 --> 00:26:21,199 Speaker 1: and you spent maybe more time in the gym in 398 00:26:21,240 --> 00:26:24,760 Speaker 1: your younger days. You just want to be outside, enjoying 399 00:26:25,240 --> 00:26:28,359 Speaker 1: the fact that you can be, and you've earned the 400 00:26:28,440 --> 00:26:32,760 Speaker 1: right to be. You're relatively injury free and you can 401 00:26:32,760 --> 00:26:35,320 Speaker 1: go for your runs and bike rides and and play 402 00:26:35,320 --> 00:26:38,440 Speaker 1: your recreational sports and ski and do all those things, 403 00:26:38,520 --> 00:26:42,400 Speaker 1: go for walks. But my point is, in a very convoluted, 404 00:26:42,640 --> 00:26:45,560 Speaker 1: roundabout way, these studies are awesome. We're gonna look at 405 00:26:45,560 --> 00:26:49,280 Speaker 1: them all the good ones are the the better ones. 406 00:26:50,320 --> 00:26:52,240 Speaker 1: We'll break down the bad ones to Actually I've done that, 407 00:26:52,280 --> 00:26:55,040 Speaker 1: so I don't want to exclude those either, because they're 408 00:26:55,080 --> 00:26:59,960 Speaker 1: all learning experiences. But you've got to find what motive 409 00:27:00,040 --> 00:27:05,520 Speaker 1: vates you. Is it nine cents? Is it a trainer? 410 00:27:05,760 --> 00:27:08,080 Speaker 1: Is it a text message? Is it a workout partner? 411 00:27:09,160 --> 00:27:13,200 Speaker 1: Is it all of the above. This is the experimentation. 412 00:27:13,480 --> 00:27:15,800 Speaker 1: This is why I bring you so many different shows 413 00:27:16,000 --> 00:27:21,000 Speaker 1: and so many different people, because I want something to 414 00:27:21,040 --> 00:27:25,080 Speaker 1: resonate with you. And then several things and you're gonna go, 415 00:27:25,160 --> 00:27:29,960 Speaker 1: you know what, I really like that Dr Brad Schoenfeld's 416 00:27:30,240 --> 00:27:33,359 Speaker 1: advice with strength training. I wanna try that, and you know, 417 00:27:33,400 --> 00:27:37,159 Speaker 1: at that high intensity interval show. Maybe not for me 418 00:27:37,200 --> 00:27:41,200 Speaker 1: as much, but I'm gonna focus on this other thing. 419 00:27:43,640 --> 00:27:46,840 Speaker 1: So it's taking all of this information, distilling it down 420 00:27:47,920 --> 00:27:49,680 Speaker 1: and realizing that, yes, at the end of the day, 421 00:27:49,680 --> 00:27:52,360 Speaker 1: it does come down to motivation. But I don't want 422 00:27:52,359 --> 00:27:54,399 Speaker 1: you to beat yourself up because you can't drag yourself 423 00:27:54,440 --> 00:27:57,440 Speaker 1: to the gym. And I don't want you to beat 424 00:27:57,440 --> 00:27:59,520 Speaker 1: yourself up because the number on the scales not moving 425 00:28:00,040 --> 00:28:02,560 Speaker 1: as fast as you wanted to. When we take our 426 00:28:02,600 --> 00:28:06,520 Speaker 1: focus off of both of those things and move because 427 00:28:06,600 --> 00:28:10,600 Speaker 1: it feels good, it gets really easy. And one final 428 00:28:10,640 --> 00:28:12,879 Speaker 1: takeaway that I really want the focus to get to. 429 00:28:13,560 --> 00:28:17,760 Speaker 1: I liked when they had the intervention where they talked 430 00:28:17,800 --> 00:28:23,399 Speaker 1: about how more people are exercising, so they kind of 431 00:28:23,440 --> 00:28:26,439 Speaker 1: wide I think, if I read it correctly, they're just 432 00:28:26,520 --> 00:28:29,040 Speaker 1: trying to tell people the exercise is good, you should 433 00:28:29,080 --> 00:28:31,880 Speaker 1: do it because everyone's doing it, you know, peer pressure 434 00:28:32,160 --> 00:28:34,840 Speaker 1: in a good way maybe, But I truly do it 435 00:28:34,880 --> 00:28:37,560 Speaker 1: not only because it feels good. That's the short term 436 00:28:38,120 --> 00:28:42,840 Speaker 1: for me. Absolutely that hit. Oh my gosh, I live 437 00:28:42,920 --> 00:28:44,960 Speaker 1: for that. It feels good. It feels much better than 438 00:28:45,200 --> 00:28:49,560 Speaker 1: the alternative. And then there's the long term that I know, 439 00:28:50,040 --> 00:28:54,360 Speaker 1: and every single time I eat a healthy meal, I 440 00:28:54,440 --> 00:28:56,440 Speaker 1: know what good I've done for my body and that 441 00:28:56,480 --> 00:28:59,840 Speaker 1: feels good, and I know the long term benefits. But 442 00:29:00,000 --> 00:29:02,080 Speaker 1: we are not told that. We're told to focus on 443 00:29:02,120 --> 00:29:08,360 Speaker 1: the scale. You're not believing embracing how important, how valuable, 444 00:29:08,360 --> 00:29:12,560 Speaker 1: how powerful it is to eat healthy foods. It's not 445 00:29:12,600 --> 00:29:16,040 Speaker 1: about what you don't eat as much as what you do, 446 00:29:17,840 --> 00:29:24,080 Speaker 1: because we get so many benefits from consuming fruits and 447 00:29:24,160 --> 00:29:28,880 Speaker 1: vegetables and lean sources of protein and healthy fats our 448 00:29:28,920 --> 00:29:33,360 Speaker 1: bodies and our minds. And yeah, this is like third, fourth, 449 00:29:33,480 --> 00:29:36,920 Speaker 1: fifth level stuff, but you can get there. You start small, 450 00:29:39,000 --> 00:29:41,680 Speaker 1: and if you love going to the gym, I don't 451 00:29:41,680 --> 00:29:46,080 Speaker 1: want you to be like you shouldn't awesome. Again, spent 452 00:29:46,200 --> 00:29:49,240 Speaker 1: the better part of my lifetime in those four walls. 453 00:29:50,520 --> 00:29:56,400 Speaker 1: But it's what works for you enough, all right Again, 454 00:29:56,440 --> 00:29:59,920 Speaker 1: if you want to read that study, mega studies and 455 00:30:00,000 --> 00:30:02,680 Speaker 1: prove the impact of applied behavioral science really interesting and 456 00:30:02,720 --> 00:30:05,960 Speaker 1: again it's a lot there. Didn't want to bore you 457 00:30:06,000 --> 00:30:08,880 Speaker 1: with all of the particulars, but I think you got 458 00:30:08,920 --> 00:30:11,360 Speaker 1: what you needed to. I know you did, and that 459 00:30:11,480 --> 00:30:16,400 Speaker 1: was December Nature. Thank you for listening. If you want 460 00:30:16,400 --> 00:30:18,200 Speaker 1: to reach out. And again, if you were part of 461 00:30:18,240 --> 00:30:21,840 Speaker 1: this study, I'd love to hear from you. I love 462 00:30:21,880 --> 00:30:24,800 Speaker 1: to hear your experience in it. Twenty four hour fitness 463 00:30:24,840 --> 00:30:28,720 Speaker 1: members nine thousand people at club, by the way, that's 464 00:30:28,720 --> 00:30:35,160 Speaker 1: the average. So and I've I've heard of clubs members 465 00:30:35,200 --> 00:30:39,680 Speaker 1: crazy numbers. I'm not sure they rarely release them. I 466 00:30:39,760 --> 00:30:42,040 Speaker 1: love to hear from you. Tom h Fit is Instagram. 467 00:30:42,080 --> 00:30:44,959 Speaker 1: Any questions comments, Tom h fit is Twitter. You can 468 00:30:45,000 --> 00:30:47,640 Speaker 1: direct message me right through there and go to fitness 469 00:30:47,680 --> 00:30:52,320 Speaker 1: disrupted dot com as well. And one final kind of 470 00:30:52,360 --> 00:30:57,960 Speaker 1: thought about gyms and membership. My one of my first 471 00:30:58,920 --> 00:31:00,880 Speaker 1: when I really, you know, said hey, I'm doing this 472 00:31:00,920 --> 00:31:03,080 Speaker 1: as a career. I was working at a gym in 473 00:31:03,120 --> 00:31:07,440 Speaker 1: New York City, seventeen hour days, and I remember I 474 00:31:07,480 --> 00:31:09,640 Speaker 1: just wanted to learn everything I could. And the general 475 00:31:09,680 --> 00:31:13,440 Speaker 1: manager one day, I said, you know, how how many 476 00:31:13,480 --> 00:31:16,440 Speaker 1: members can this gym hold? I said, and how do 477 00:31:16,440 --> 00:31:19,160 Speaker 1: you compute that? Is it like square footage? Like what's 478 00:31:19,200 --> 00:31:24,800 Speaker 1: the formula that you use to determine the capacity the 479 00:31:24,880 --> 00:31:26,480 Speaker 1: number of members? When do you cap it? I think 480 00:31:26,480 --> 00:31:29,120 Speaker 1: it's what I said to her too, And she laughed, 481 00:31:29,240 --> 00:31:32,440 Speaker 1: and she laughed and she laughed. I'll never forget it. 482 00:31:32,400 --> 00:31:36,440 Speaker 1: It's like mid nineties, she said. We just keep signing. 483 00:31:36,440 --> 00:31:40,880 Speaker 1: Come up. Just let that sink in when you think 484 00:31:40,920 --> 00:31:43,520 Speaker 1: that Jim's are the be all end all all right, 485 00:31:44,760 --> 00:31:49,720 Speaker 1: it's what works for you, all right. Thank you for listening. 486 00:31:49,800 --> 00:31:55,040 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in 487 00:31:55,080 --> 00:32:02,560 Speaker 1: yourself Fitness. This Erupted is a production of I Heart Radio. 488 00:32:02,640 --> 00:32:05,280 Speaker 1: For more podcasts from my heart Radio, visit the i 489 00:32:05,400 --> 00:32:08,880 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 490 00:32:08,920 --> 00:32:09,920 Speaker 1: your favorite shows.