1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:19,720 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:19,800 --> 00:00:24,720 Speaker 1: love all the podcasts that I do, the formats, the interviews, 4 00:00:25,640 --> 00:00:30,080 Speaker 1: the science, and the fit tips, and especially like the 5 00:00:30,080 --> 00:00:34,800 Speaker 1: fit tips because I will see here be asked something 6 00:00:36,440 --> 00:00:39,400 Speaker 1: and I'll say that's a fit tip, and I'll rush 7 00:00:39,440 --> 00:00:45,080 Speaker 1: into the studio and I will record the show while 8 00:00:45,200 --> 00:00:50,600 Speaker 1: the topic is hot on my mind. And this show 9 00:00:51,320 --> 00:00:54,320 Speaker 1: is one of those, and they all are. But this 10 00:00:54,520 --> 00:01:00,800 Speaker 1: was looking at social media doctor, someone I know, smart person, 11 00:01:02,720 --> 00:01:06,240 Speaker 1: but as often happens, I would argue, goes too far, 12 00:01:06,800 --> 00:01:14,160 Speaker 1: twist things, confuses you. And that was specifically about healthy foods, 13 00:01:14,600 --> 00:01:16,839 Speaker 1: and this person was talking about eating too much healthy food. 14 00:01:18,000 --> 00:01:21,200 Speaker 1: How you need to concern yourself with eating too much 15 00:01:21,640 --> 00:01:28,679 Speaker 1: healthy food. This is a topic that I've dealt with 16 00:01:28,760 --> 00:01:34,360 Speaker 1: for years, and it brings back one instance, as so 17 00:01:34,400 --> 00:01:36,120 Speaker 1: many of these topics do. I don't know why, but 18 00:01:36,160 --> 00:01:39,600 Speaker 1: there's there's usually one of many, but one specific one 19 00:01:39,600 --> 00:01:41,200 Speaker 1: that sticks out of my mind when it comes to 20 00:01:41,240 --> 00:01:43,560 Speaker 1: all these topics. And for this, it was way back 21 00:01:43,760 --> 00:01:49,800 Speaker 1: when I was teaching group fitness classes and specifically group cycling, spinning, 22 00:01:49,840 --> 00:01:55,360 Speaker 1: whatever you wanna call it. And oftentimes during class there's 23 00:01:55,360 --> 00:01:59,480 Speaker 1: a back and forth between the instructor and the participants. 24 00:02:00,080 --> 00:02:04,320 Speaker 1: And this was one interesting town in Connecticut where I 25 00:02:04,360 --> 00:02:08,120 Speaker 1: was teaching one of the last places I taught, and 26 00:02:08,720 --> 00:02:12,000 Speaker 1: the discussion was about eating too much fruit and the 27 00:02:12,200 --> 00:02:14,880 Speaker 1: weight gain, incredible weight gain that comes from meeting too 28 00:02:14,919 --> 00:02:17,919 Speaker 1: much fruit, you know, goes to the the shows I've done, 29 00:02:18,040 --> 00:02:20,000 Speaker 1: is eating fruit bad for you? And then this was 30 00:02:20,040 --> 00:02:22,600 Speaker 1: even more specific, was yeah, you know, you gotta be 31 00:02:22,639 --> 00:02:26,560 Speaker 1: careful because eat too much fruit and you're gonna gain 32 00:02:26,680 --> 00:02:29,760 Speaker 1: significant amount of weight. Now let me say this. Cowies 33 00:02:29,760 --> 00:02:32,480 Speaker 1: are calories. But we're gonna get to that. Cowers are cowies. 34 00:02:32,480 --> 00:02:35,760 Speaker 1: Of course you eat anything too much, too many calories. 35 00:02:35,840 --> 00:02:39,480 Speaker 1: When when cowies are involved, you can gain your lose weight. 36 00:02:40,840 --> 00:02:44,560 Speaker 1: But I was saying with fruit, it's really hard to do. 37 00:02:44,880 --> 00:02:47,399 Speaker 1: And I have yet to meet anyone as I will 38 00:02:47,520 --> 00:02:51,560 Speaker 1: end the show by saying that has gained weight by 39 00:02:51,560 --> 00:02:55,920 Speaker 1: eating too much healthy food and specifically, in this instance, 40 00:02:55,960 --> 00:02:59,000 Speaker 1: too much fruit. And the person who I was going 41 00:02:59,040 --> 00:03:01,240 Speaker 1: back and forth with us I was teaching this class, 42 00:03:01,560 --> 00:03:05,800 Speaker 1: I said, you know what, tell me, who do you 43 00:03:05,880 --> 00:03:10,120 Speaker 1: know that has gained significant weight, too much weight, excess 44 00:03:10,160 --> 00:03:16,160 Speaker 1: weight from healthy food. And the person said, Hawaiians, I 45 00:03:16,680 --> 00:03:20,120 Speaker 1: never forgotten that I love Hawaii. Have been there many times, 46 00:03:20,800 --> 00:03:23,640 Speaker 1: ran up to the top of holly Okola and Maui, 47 00:03:23,760 --> 00:03:26,000 Speaker 1: did the Hawaii iron Man a handful of times, got 48 00:03:26,120 --> 00:03:30,160 Speaker 1: married or honeymoons. I should say, they're love Hawaii. It's 49 00:03:30,160 --> 00:03:34,920 Speaker 1: not fruit people, And it said to her. And if 50 00:03:34,960 --> 00:03:38,280 Speaker 1: you actually know Hawaiian culture, spam is a huge part 51 00:03:38,280 --> 00:03:41,920 Speaker 1: of their diet. Not everyone, but it's not fruit. It's 52 00:03:41,920 --> 00:03:45,680 Speaker 1: not fruit. It's not fruit, all right, So let's talk 53 00:03:45,720 --> 00:03:48,320 Speaker 1: about the science real quickly, the nutrition science behind this. 54 00:03:48,520 --> 00:03:52,560 Speaker 1: Carbohydrates one gram equals four calories, protein one gram equals 55 00:03:52,560 --> 00:03:57,800 Speaker 1: four calories, fat one gram nine calories, nine more than 56 00:03:57,840 --> 00:04:02,160 Speaker 1: double protein and carp And when I talk about eating healthy, 57 00:04:02,200 --> 00:04:07,880 Speaker 1: what does that mean for me? That is eating complex carbohydrates, 58 00:04:07,880 --> 00:04:12,440 Speaker 1: eating lean sources of protein, and eating healthy sources of fats. 59 00:04:12,440 --> 00:04:16,000 Speaker 1: We're going to start there those macro nutrients. But you 60 00:04:16,040 --> 00:04:17,680 Speaker 1: can see when you know the math and you know 61 00:04:17,720 --> 00:04:23,760 Speaker 1: the calories, not only does fat and healthy fats have 62 00:04:24,080 --> 00:04:28,359 Speaker 1: significantly more calories, they can often be condensed down. In 63 00:04:28,400 --> 00:04:33,760 Speaker 1: other words, a smaller size serving with a lot of 64 00:04:33,760 --> 00:04:35,840 Speaker 1: fat in it. You can have a lot of calories, 65 00:04:36,040 --> 00:04:38,360 Speaker 1: much more so than carbs and protein when they are 66 00:04:38,440 --> 00:04:45,520 Speaker 1: complex carbohydrates and lean sources of protein. That's the numbers. 67 00:04:45,640 --> 00:04:48,440 Speaker 1: We we We always talk numbers here in science and 68 00:04:48,480 --> 00:04:53,280 Speaker 1: math as much as people want to avoid it. And 69 00:04:53,560 --> 00:04:56,360 Speaker 1: we are living in a time where suddenly people keep saying, 70 00:04:56,400 --> 00:05:00,280 Speaker 1: look at the science. Okay, when it's convenient, don't ut it. 71 00:05:02,480 --> 00:05:05,320 Speaker 1: So when we're talking about too much I have to 72 00:05:05,360 --> 00:05:10,200 Speaker 1: parse that out as well. Too much healthy food? Is 73 00:05:10,200 --> 00:05:13,160 Speaker 1: that for weight gain or is that unhealthy levels of something? 74 00:05:14,240 --> 00:05:17,240 Speaker 1: And I just have to say that no matter what 75 00:05:17,320 --> 00:05:21,880 Speaker 1: you do, whether it's exercise, nutrition, when you only do 76 00:05:21,960 --> 00:05:24,919 Speaker 1: one thing, no matter how healthy, it is going to 77 00:05:24,960 --> 00:05:28,520 Speaker 1: be a problem. That goes for healthy food and healthy exercise. 78 00:05:28,560 --> 00:05:32,080 Speaker 1: If you just run, you will have a problem. Inevitably, 79 00:05:32,800 --> 00:05:35,280 Speaker 1: you need balance and you need to mix it up, 80 00:05:35,320 --> 00:05:37,800 Speaker 1: and you need variation. And that goes for exercise as 81 00:05:37,800 --> 00:05:43,359 Speaker 1: well as food. If you just eat broccoli and primarily broccoli, 82 00:05:43,440 --> 00:05:45,560 Speaker 1: no matter how healthy it is for you or kale, 83 00:05:47,080 --> 00:05:52,840 Speaker 1: you will have problems. Excessive moderation people, So let me 84 00:05:52,880 --> 00:05:56,200 Speaker 1: just give you more numbers. One apple around a hundred 85 00:05:56,240 --> 00:06:00,600 Speaker 1: calories whatever, depending on the side. One apple, one banana, 86 00:06:00,640 --> 00:06:02,720 Speaker 1: pretty much the same thing. We're on a hundred calories, 87 00:06:03,040 --> 00:06:09,360 Speaker 1: a bag of spinach fifty fifty calories, cup of carrots fifty. 88 00:06:11,480 --> 00:06:16,640 Speaker 1: Really hard to over eat fruit and vegetables when it 89 00:06:16,680 --> 00:06:22,680 Speaker 1: comes to weight gain just from calories. Talk about satiety 90 00:06:22,720 --> 00:06:26,719 Speaker 1: in a second, all right, So the cowries involved are 91 00:06:26,880 --> 00:06:33,039 Speaker 1: ridiculously low when you're eating vegetables especially, And I've talked 92 00:06:33,080 --> 00:06:37,400 Speaker 1: about one of my new one of five meals as 93 00:06:37,440 --> 00:06:40,479 Speaker 1: I'm dieting down to go faster, hopefully at my advanced 94 00:06:40,520 --> 00:06:44,240 Speaker 1: age of fifty two, some some races coming up ate 95 00:06:44,279 --> 00:06:49,000 Speaker 1: in an entire bag of vegetables, generally as part of 96 00:06:49,040 --> 00:06:50,640 Speaker 1: my fourth meal of the day, I mix it up 97 00:06:50,640 --> 00:06:52,680 Speaker 1: and I move it around. An entire bag is a 98 00:06:52,760 --> 00:06:55,880 Speaker 1: hundred and fifty calories of mixed vegetables, a hundred and 99 00:06:55,920 --> 00:06:58,400 Speaker 1: fifty colies, the volume of food fills a small bowl 100 00:06:59,360 --> 00:07:04,240 Speaker 1: volume moved calories involved. Now let's get a little more 101 00:07:04,240 --> 00:07:10,560 Speaker 1: specific in and what this doctor was alluding to. But 102 00:07:10,680 --> 00:07:14,800 Speaker 1: the way it is put out there to you is confusing. 103 00:07:15,520 --> 00:07:19,160 Speaker 1: Most often on purpose, especially from someone who's a doctor. 104 00:07:19,800 --> 00:07:21,880 Speaker 1: Not always often times they don't know what they're talking 105 00:07:21,920 --> 00:07:28,720 Speaker 1: about either see students everywhere. Uh, let's get back to 106 00:07:28,760 --> 00:07:33,080 Speaker 1: the healthy fats. Healthy fats one avocado two hundred and 107 00:07:33,120 --> 00:07:37,200 Speaker 1: thirty plus calories around two cows. One avocado super healthy, 108 00:07:38,400 --> 00:07:43,880 Speaker 1: more calorically dense nine calories per gram. One cup of 109 00:07:43,920 --> 00:07:50,480 Speaker 1: almonds eight hundred calories, six hundred and fifty of those 110 00:07:50,520 --> 00:07:55,880 Speaker 1: calories roughly from fat. So don't just eat and and 111 00:07:55,960 --> 00:07:58,000 Speaker 1: by the way, those people wasn't even gonna go here, 112 00:07:58,000 --> 00:08:00,720 Speaker 1: it's not in my notes, but those people who are 113 00:08:00,760 --> 00:08:09,240 Speaker 1: going more on the fats consideration, So of course numbers 114 00:08:09,240 --> 00:08:12,720 Speaker 1: are involved. You don't want to eat and can't eat, 115 00:08:13,720 --> 00:08:19,400 Speaker 1: you know, bowls and bowls of almonds, but you can 116 00:08:19,440 --> 00:08:27,840 Speaker 1: have bowls of vegetables, lots of fruit, and the ideal focus, 117 00:08:27,880 --> 00:08:32,520 Speaker 1: the ideal approach is to mix it all up. For me, 118 00:08:32,679 --> 00:08:37,360 Speaker 1: it's a Mediterranean diet higher on the complex carbs. That's 119 00:08:37,400 --> 00:08:41,000 Speaker 1: first and foremost my body's preferred energy source. That's the 120 00:08:41,120 --> 00:08:47,680 Speaker 1: greatest macro nutrient for me. Then protein, second, muscles preserve 121 00:08:48,520 --> 00:08:51,960 Speaker 1: my muscles, keep my metabolism elevated, especially as I age 122 00:08:52,160 --> 00:08:56,000 Speaker 1: to avoid sarcopenia the loss of muscle protein. And then 123 00:08:56,000 --> 00:09:02,320 Speaker 1: healthy fats. Third, nuts healthy source is of that avocado 124 00:09:02,440 --> 00:09:05,720 Speaker 1: I love, but I don't need a whole one, especially 125 00:09:05,800 --> 00:09:08,880 Speaker 1: every day. So you do look at the calories and 126 00:09:08,960 --> 00:09:14,520 Speaker 1: you do try to bound and not balance, but have 127 00:09:14,559 --> 00:09:19,840 Speaker 1: your macro nutrients represented in a healthy way. And so 128 00:09:19,920 --> 00:09:23,200 Speaker 1: let's talk satiety again. The things that aren't talked about. 129 00:09:23,200 --> 00:09:25,120 Speaker 1: We look at the numbers. Numbers are super important and 130 00:09:25,120 --> 00:09:27,440 Speaker 1: what I do like I have to, you know, call 131 00:09:27,480 --> 00:09:29,920 Speaker 1: it out when the good stuff is there too. This 132 00:09:30,040 --> 00:09:33,199 Speaker 1: doctor specifically talked about how and this is really important 133 00:09:33,320 --> 00:09:35,720 Speaker 1: topic for another day. Will expand upon this, I will 134 00:09:36,480 --> 00:09:39,400 Speaker 1: what you eat affects what you eat. In other words, 135 00:09:39,400 --> 00:09:41,839 Speaker 1: when you don't eat complex carbohydrates, when you eat highly 136 00:09:41,840 --> 00:09:44,560 Speaker 1: processed foods, the growing and the left in your hunger 137 00:09:44,679 --> 00:09:50,880 Speaker 1: and satiety hormones are affected. And that's why when you 138 00:09:50,960 --> 00:09:54,280 Speaker 1: eat healthy foods and high volumes of healthy foods that 139 00:09:54,320 --> 00:09:57,160 Speaker 1: are chock full of things like fiber that fill you up, 140 00:09:59,200 --> 00:10:05,560 Speaker 1: you'll eat and you will feel for longer when you 141 00:10:05,600 --> 00:10:13,160 Speaker 1: are on that horrible roller coaster of sugar and processed foods, 142 00:10:13,400 --> 00:10:18,199 Speaker 1: not carbs. Carbs are okay, complex carbs, and we can 143 00:10:18,200 --> 00:10:24,360 Speaker 1: have processed foods occasionally, but you're feeling of fullness your satiety. 144 00:10:24,640 --> 00:10:29,040 Speaker 1: Fruits and vegetables and fiber is a huge part. The 145 00:10:29,080 --> 00:10:31,680 Speaker 1: wheels don't fall off at three o'clock when you start 146 00:10:31,720 --> 00:10:36,840 Speaker 1: your day in this way. They don't. You don't have 147 00:10:36,920 --> 00:10:41,200 Speaker 1: those insulin spikes. Okay, let me leave you with this. 148 00:10:42,840 --> 00:10:44,400 Speaker 1: I have yet to meet, as I said at the 149 00:10:44,400 --> 00:10:50,920 Speaker 1: start of the show, in all my years, someone who 150 00:10:50,960 --> 00:10:55,559 Speaker 1: has excess weight as a result of eating the way 151 00:10:55,920 --> 00:11:04,760 Speaker 1: I just described, not one, not one. What's finished with 152 00:11:04,800 --> 00:11:07,600 Speaker 1: the common sense, because that's what this show is about again, 153 00:11:08,000 --> 00:11:11,120 Speaker 1: the science, the numbers, common sense, the behavioral what we 154 00:11:11,160 --> 00:11:16,480 Speaker 1: can actually do and what's the simple observational common sense 155 00:11:16,720 --> 00:11:21,080 Speaker 1: answer as well? Anyone watched those reality TV shows that 156 00:11:21,440 --> 00:11:24,920 Speaker 1: disturb me about people who have significant amount of weight 157 00:11:24,960 --> 00:11:29,440 Speaker 1: to lose. What do you think they're eating? Is it 158 00:11:30,120 --> 00:11:35,720 Speaker 1: twenty apples or is it ten hamburgers? Is it five 159 00:11:35,800 --> 00:11:41,400 Speaker 1: bowls of broccoli or is it five brownies? Stop making 160 00:11:41,440 --> 00:11:45,600 Speaker 1: things more complicated than they are. And if you're someone 161 00:11:45,920 --> 00:11:49,200 Speaker 1: who has gained significant amount of weight from eating healthy 162 00:11:49,240 --> 00:11:54,680 Speaker 1: foods of the time, love to meet you, because in 163 00:11:54,760 --> 00:11:57,520 Speaker 1: thirty plus years, I have yet to meet that person. 164 00:11:58,120 --> 00:12:03,040 Speaker 1: All right, there you go, numbers, common sense, give it 165 00:12:03,160 --> 00:12:09,160 Speaker 1: time find that healthy foods that work for you. Please 166 00:12:09,400 --> 00:12:12,760 Speaker 1: subscribe to the show, rate the show, comment if you'd like, 167 00:12:12,800 --> 00:12:15,280 Speaker 1: and if you'd like to reach out questions comments. Tom 168 00:12:15,400 --> 00:12:18,719 Speaker 1: h Fit is Twitter and Instagram tom h Fit and 169 00:12:18,720 --> 00:12:21,959 Speaker 1: can go to Fitness disrupted dot com as well and 170 00:12:22,080 --> 00:12:23,760 Speaker 1: new website I'm working on. Oh my gosh, I have 171 00:12:23,800 --> 00:12:27,600 Speaker 1: not slept. They do my own websites. Oh, I haven't 172 00:12:27,640 --> 00:12:29,520 Speaker 1: done it in a long time. Anyone who has been 173 00:12:29,559 --> 00:12:32,440 Speaker 1: to mind you know that it will be up soon. 174 00:12:33,120 --> 00:12:35,640 Speaker 1: I will not sleep for probably a week or two, 175 00:12:36,080 --> 00:12:39,199 Speaker 1: but it will be there Fitness disrupted dot com. You 176 00:12:39,200 --> 00:12:41,880 Speaker 1: can emily through that site. Newest book is the Micro 177 00:12:41,960 --> 00:12:43,880 Speaker 1: Workout Plan. Thank you so much to those who have 178 00:12:44,000 --> 00:12:46,400 Speaker 1: purchased it. I know the Kindle version. I still think 179 00:12:46,440 --> 00:12:48,720 Speaker 1: it's not out, which I have a huge problem with, 180 00:12:49,160 --> 00:12:51,800 Speaker 1: so I apologize for that out of my control. And 181 00:12:51,840 --> 00:12:54,080 Speaker 1: for those of you who have purchased it, huge help 182 00:12:54,160 --> 00:12:56,880 Speaker 1: if you can review it on Amazon, and if you do, 183 00:12:57,000 --> 00:13:00,760 Speaker 1: thank you so much. And the new Virtual jim Soft launch. 184 00:13:00,880 --> 00:13:03,680 Speaker 1: We are slowly gaining members and it is the gym 185 00:13:03,720 --> 00:13:05,040 Speaker 1: where I want you to show up every day. And 186 00:13:05,040 --> 00:13:09,199 Speaker 1: that is all my content from decades being put up there, videos, workouts, 187 00:13:10,000 --> 00:13:13,760 Speaker 1: training plans, forum for you. I want this to be huge, 188 00:13:13,800 --> 00:13:16,800 Speaker 1: and I want this to help you achieve your goals 189 00:13:16,800 --> 00:13:18,920 Speaker 1: because that's what I do. That's what I do for 190 00:13:18,960 --> 00:13:21,800 Speaker 1: a living. It makes sense of the garbage for you 191 00:13:21,840 --> 00:13:23,440 Speaker 1: so you can live your best life because I get 192 00:13:23,480 --> 00:13:26,000 Speaker 1: really offended when people take your money and your time 193 00:13:26,440 --> 00:13:28,480 Speaker 1: and they're steering you on the wrong path. It's not okay. 194 00:13:29,600 --> 00:13:32,160 Speaker 1: It's about our health. It's about your quality of life, 195 00:13:33,320 --> 00:13:36,000 Speaker 1: and it's ultimately about life or death and death and 196 00:13:36,040 --> 00:13:39,839 Speaker 1: how long and how well you live because we control 197 00:13:39,920 --> 00:13:42,360 Speaker 1: three things and which we move while we put into 198 00:13:42,360 --> 00:13:46,800 Speaker 1: our mouths and our attitudes, and that is awesome. I'm 199 00:13:46,840 --> 00:13:54,240 Speaker 1: Tom Holland, Exercise physiologists, certified sports nutritionist, Believe in Yourself. 200 00:13:57,920 --> 00:14:01,560 Speaker 1: Fitness Disrupted is a production of Heart Radio. For more 201 00:14:01,600 --> 00:14:04,839 Speaker 1: podcasts from my heart Radio, visit the I heart Radio app, 202 00:14:05,040 --> 00:14:08,480 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.