1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:17,160 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. It 3 00:00:17,440 --> 00:00:21,800 Speaker 1: is a well known concept, the mind body connection when 4 00:00:21,800 --> 00:00:25,360 Speaker 1: it comes to exercise. There are still many people who 5 00:00:25,560 --> 00:00:29,200 Speaker 1: don't understand the incredible connection, which is why I've done 6 00:00:29,880 --> 00:00:35,800 Speaker 1: numerous shows on it, on self talk, on visualization. It 7 00:00:35,960 --> 00:00:38,680 Speaker 1: is why I did my master's work not just in 8 00:00:38,800 --> 00:00:42,080 Speaker 1: exercise science, but sports psychology. And yes, I bring that 9 00:00:42,159 --> 00:00:46,000 Speaker 1: up frequently because it's so important, and the show we'll 10 00:00:46,120 --> 00:00:52,279 Speaker 1: prove that yet again in a different way. But there 11 00:00:52,360 --> 00:00:56,040 Speaker 1: is an incredible mind body connection. And I know many 12 00:00:56,160 --> 00:01:01,280 Speaker 1: people talk about it, but I would argue few really 13 00:01:01,400 --> 00:01:07,199 Speaker 1: understand it and very few really practice it except top performers. 14 00:01:08,160 --> 00:01:13,240 Speaker 1: All top performers understand and utilize that mind body connection 15 00:01:13,959 --> 00:01:19,399 Speaker 1: when it comes to performance. And that goes for not 16 00:01:19,600 --> 00:01:24,759 Speaker 1: just athletes, but performers of all kinds. What the mind 17 00:01:24,959 --> 00:01:29,320 Speaker 1: perceives the body believes it doesn't know the difference. I 18 00:01:29,360 --> 00:01:34,440 Speaker 1: remember vividly, you know. Yes, I was interested in fitness 19 00:01:34,480 --> 00:01:38,200 Speaker 1: and exercise at a very young age, no surprise, And 20 00:01:38,240 --> 00:01:42,360 Speaker 1: I remember one of my first exercise books, weightlifting books. 21 00:01:42,760 --> 00:01:45,840 Speaker 1: Remember the story so vividly because it resonated with me 22 00:01:46,200 --> 00:01:49,520 Speaker 1: when I was a teenager. And it was a story 23 00:01:49,600 --> 00:01:55,800 Speaker 1: told in this weightlifting book Bodybuilding Slash Weightlifting Franco Colombo 24 00:01:56,600 --> 00:01:59,320 Speaker 1: about a person who used to walk into the gym 25 00:01:59,360 --> 00:02:01,880 Speaker 1: every day a that they came to the gym and 26 00:02:02,080 --> 00:02:04,200 Speaker 1: do the same bench press. That there would be the 27 00:02:04,240 --> 00:02:06,600 Speaker 1: same weight on a bench and it was his max 28 00:02:06,680 --> 00:02:11,320 Speaker 1: bench and he would start with that pr lift. I know, 29 00:02:11,440 --> 00:02:13,360 Speaker 1: crazy's supposed to warm up and do many things, but 30 00:02:14,360 --> 00:02:17,520 Speaker 1: the story was that the weight would always be on 31 00:02:17,520 --> 00:02:19,600 Speaker 1: that bench, he would always do it, and that was 32 00:02:19,639 --> 00:02:22,880 Speaker 1: his max bench, and that one day he came into 33 00:02:22,880 --> 00:02:27,320 Speaker 1: the gym and he got on the bench and he 34 00:02:27,360 --> 00:02:31,240 Speaker 1: did his one rep max bench and he walked away. 35 00:02:31,320 --> 00:02:36,200 Speaker 1: But then something was different, something didn't feel exactly right, 36 00:02:37,000 --> 00:02:40,360 Speaker 1: and he went back and he looked at the weight 37 00:02:40,880 --> 00:02:44,200 Speaker 1: that was on the bar and it was significantly more 38 00:02:45,440 --> 00:02:49,320 Speaker 1: than his max what he did every time he walked 39 00:02:49,320 --> 00:02:53,919 Speaker 1: in the gym and what he believed he could do. Now, 40 00:02:54,000 --> 00:02:59,320 Speaker 1: is that story true? I have no idea. It sounds 41 00:02:59,360 --> 00:03:02,680 Speaker 1: like a Holly would story or or something made up, 42 00:03:02,720 --> 00:03:07,080 Speaker 1: but the concept is valid. The concept has been proven 43 00:03:07,120 --> 00:03:11,040 Speaker 1: over and over and over again. In research and in performance, 44 00:03:11,080 --> 00:03:16,799 Speaker 1: in everyday life, in the Olympics, in so many different 45 00:03:16,800 --> 00:03:21,520 Speaker 1: sporting events and everything that mind body connection, what the 46 00:03:21,680 --> 00:03:27,320 Speaker 1: mind perceives the body believes. Here's the caveat Though we 47 00:03:27,360 --> 00:03:33,119 Speaker 1: know it applies to exercise, does it apply to nutrition? 48 00:03:35,560 --> 00:03:40,920 Speaker 1: Very cool study that says yes. And there are many studies. 49 00:03:41,400 --> 00:03:46,560 Speaker 1: I will talk more about them going forward, but for 50 00:03:46,640 --> 00:03:49,600 Speaker 1: this show, I just grabbed one a well known one 51 00:03:50,440 --> 00:03:53,000 Speaker 1: that looks at this now, is it a perfect study? 52 00:03:53,320 --> 00:03:58,840 Speaker 1: There is no such thing. But it's an interesting concept 53 00:03:59,080 --> 00:04:03,720 Speaker 1: one that you can and use right away in a 54 00:04:03,760 --> 00:04:08,760 Speaker 1: way that I'm sure most of you don't realize the 55 00:04:08,840 --> 00:04:13,680 Speaker 1: power of the mind when it comes to eating and 56 00:04:13,800 --> 00:04:20,000 Speaker 1: nutrition and satisfaction. And I will argue this is one 57 00:04:20,040 --> 00:04:26,320 Speaker 1: of the reasons why the diet approach is so flawed. 58 00:04:27,120 --> 00:04:29,480 Speaker 1: What do I mean by that? When we come back 59 00:04:29,920 --> 00:04:44,120 Speaker 1: quick break the milkshake study, We'll be right back. So, 60 00:04:44,160 --> 00:04:48,240 Speaker 1: as I opened the show with, we know we've heard 61 00:04:48,240 --> 00:04:51,080 Speaker 1: of you've read, I've talked about that mind body connection 62 00:04:51,120 --> 00:04:55,520 Speaker 1: with exercise, and if you haven't listened to those shows 63 00:04:55,560 --> 00:04:59,760 Speaker 1: visualization self talk, you need to regardless of what your 64 00:04:59,760 --> 00:05:05,240 Speaker 1: goal are in exercise, these are the quote unquote secrets 65 00:05:05,360 --> 00:05:08,240 Speaker 1: of people who do it for a lifetime. All of 66 00:05:08,240 --> 00:05:13,400 Speaker 1: these shows I do, with all of these small tips, 67 00:05:13,400 --> 00:05:17,680 Speaker 1: if you want to call them, are extremely powerful when 68 00:05:17,720 --> 00:05:21,760 Speaker 1: you add them all together. That's what works for someone 69 00:05:21,800 --> 00:05:26,840 Speaker 1: like me for a lifetime. It's not extremes, it's consistency 70 00:05:26,839 --> 00:05:31,400 Speaker 1: of all of these things done together. I did do 71 00:05:31,720 --> 00:05:35,159 Speaker 1: one show on the Dell Boeth effect always took to 72 00:05:35,160 --> 00:05:39,640 Speaker 1: pronounced Dell boof Dell both, and that is a fun 73 00:05:39,960 --> 00:05:42,640 Speaker 1: concept and one connected to what I'm going to talk 74 00:05:42,640 --> 00:05:49,120 Speaker 1: about in a second, with the mental side of eating 75 00:05:49,640 --> 00:05:54,080 Speaker 1: and nutrition and satisfaction. And really quickly go listen to 76 00:05:54,120 --> 00:05:59,640 Speaker 1: that show. It is centered around plate size and how 77 00:05:59,680 --> 00:06:04,599 Speaker 1: that affects how much we consume in our satisfaction, especially 78 00:06:04,600 --> 00:06:08,560 Speaker 1: how much we consume bigger plates. Does that affect how 79 00:06:08,680 --> 00:06:11,800 Speaker 1: much you think you eat? And the answer is yes. 80 00:06:12,400 --> 00:06:15,120 Speaker 1: Listen to that show for more on that, but that 81 00:06:15,279 --> 00:06:18,640 Speaker 1: kind of thing. I feed my kids and myself in 82 00:06:18,760 --> 00:06:24,800 Speaker 1: small plates, small bowls, not huge bowls with smaller portions. 83 00:06:26,240 --> 00:06:28,320 Speaker 1: And for those of you who haven't listened to that episode, 84 00:06:28,360 --> 00:06:32,440 Speaker 1: you can common sensically see where I'm going here and 85 00:06:32,480 --> 00:06:40,520 Speaker 1: what the research showed your perception is altered and it 86 00:06:40,600 --> 00:06:45,080 Speaker 1: effects how much you consume and your levels of satisfaction. 87 00:06:46,240 --> 00:06:49,160 Speaker 1: And so that's what today's shows about. Really fun, really 88 00:06:49,160 --> 00:06:59,159 Speaker 1: cool study research into hunger and metabolism and beliefs. Can 89 00:06:59,240 --> 00:07:09,640 Speaker 1: your believe affect your hunger? Physiological effects, physiological reactions to 90 00:07:10,120 --> 00:07:16,480 Speaker 1: what is in your mind. When I lecture about sports 91 00:07:16,600 --> 00:07:22,000 Speaker 1: psychology and especially this type of concept, I used to 92 00:07:22,040 --> 00:07:25,440 Speaker 1: open up talking about biting into a lemon, you know, 93 00:07:25,520 --> 00:07:31,320 Speaker 1: closing your eyes, visualizing cutting it open, smelling it, tasting it. 94 00:07:31,640 --> 00:07:37,320 Speaker 1: And as I say this, what happens, my mouth starts 95 00:07:37,520 --> 00:07:43,160 Speaker 1: to salivate. So right then and there, it is such 96 00:07:43,240 --> 00:07:47,160 Speaker 1: a simple yet powerful example of what you put into 97 00:07:47,200 --> 00:07:50,880 Speaker 1: your mind, into your brain, what you think, can elicit 98 00:07:51,080 --> 00:07:55,320 Speaker 1: a physiological response in your body. So what does this 99 00:07:55,400 --> 00:08:02,880 Speaker 1: have to do with weight loss, with satisfaction with hunger? Well, 100 00:08:02,920 --> 00:08:09,920 Speaker 1: there was a study July two eleven health Psychology. It 101 00:08:10,080 --> 00:08:13,680 Speaker 1: was where it was published and it was researched on 102 00:08:13,760 --> 00:08:17,400 Speaker 1: at Columbia Business School in New York where the researcher 103 00:08:17,520 --> 00:08:24,000 Speaker 1: was testing weather satisfaction from what you ate varied physically 104 00:08:24,120 --> 00:08:30,320 Speaker 1: depending on what a person thinks or thought they were eating. 105 00:08:31,240 --> 00:08:37,920 Speaker 1: How cool is that? The study mind over milkshakes. Mindsets, 106 00:08:38,360 --> 00:08:48,520 Speaker 1: not just nutrients determine grellan response. Okay, quick short, you 107 00:08:48,559 --> 00:08:54,240 Speaker 1: know description explanation of what grellan is. There's grellin and 108 00:08:54,280 --> 00:08:57,360 Speaker 1: there's leapton, and I have to do many more shows 109 00:08:57,360 --> 00:09:00,960 Speaker 1: on this because this is what oftentimes himes when they 110 00:09:00,960 --> 00:09:03,240 Speaker 1: talk about a calorie is not a calorie and it's 111 00:09:03,280 --> 00:09:06,560 Speaker 1: not just about calories in and calories out. Well, this 112 00:09:07,080 --> 00:09:13,400 Speaker 1: this research will show that, but that doesn't it's not 113 00:09:13,480 --> 00:09:20,079 Speaker 1: addressing the caloric burn, the cork intake, the caloric outtake 114 00:09:21,400 --> 00:09:24,520 Speaker 1: that is necessary for weight loss. So it's confusing the issue. 115 00:09:25,920 --> 00:09:30,760 Speaker 1: It's confusing the issue when we're talking about pure weight 116 00:09:30,840 --> 00:09:35,440 Speaker 1: loss and calories and math. But now we're talking about hunger, 117 00:09:35,600 --> 00:09:38,400 Speaker 1: so this is super important. Of course it is. So 118 00:09:38,440 --> 00:09:40,520 Speaker 1: a calorie is not a calory when it comes to hunger. 119 00:09:40,559 --> 00:09:44,720 Speaker 1: Of course, it's not. When I eat a cookie, my 120 00:09:44,760 --> 00:09:47,480 Speaker 1: body doesn't have the same response as when I eat 121 00:09:47,679 --> 00:09:51,720 Speaker 1: whole wheat pasta. When you drink a soda, a high 122 00:09:52,080 --> 00:09:55,079 Speaker 1: sugar soda, your body does not have the same response 123 00:09:55,160 --> 00:09:59,760 Speaker 1: hunger wise. But the calories involved are the calories involved. 124 00:10:00,000 --> 00:10:05,559 Speaker 1: It's what you do afterwards, are you satisfied or are 125 00:10:05,559 --> 00:10:11,439 Speaker 1: you still hungry? And this is why I talked frequently 126 00:10:11,440 --> 00:10:14,240 Speaker 1: about the importance of breakfast on so many levels. And 127 00:10:14,320 --> 00:10:18,360 Speaker 1: it goes to Grellan. Not necessarily the research I'm talking 128 00:10:18,400 --> 00:10:22,559 Speaker 1: about here today, but yes, Grellan levels. What is grellin 129 00:10:22,840 --> 00:10:28,760 Speaker 1: So Grellan is often referred to as the hunger hormone. Okay. 130 00:10:28,800 --> 00:10:32,479 Speaker 1: It's found in your stomach, and quite simply, it increases 131 00:10:32,480 --> 00:10:37,880 Speaker 1: with hunger, and it decreases when you're satisfied after you eat, okay, 132 00:10:37,880 --> 00:10:42,280 Speaker 1: And it's gonna affect your metabolism by causing it to 133 00:10:42,320 --> 00:10:45,480 Speaker 1: slow down a little bit when you haven't eaten, and 134 00:10:45,520 --> 00:10:49,679 Speaker 1: speed up a little bit when you're full. And so 135 00:10:49,760 --> 00:10:55,640 Speaker 1: when you have increased Grellan levels, the brain tells your 136 00:10:55,679 --> 00:11:01,880 Speaker 1: body it's time to eat, and after you eat again, 137 00:11:03,120 --> 00:11:07,680 Speaker 1: your Grillan levels drop and your metabolism will increase a 138 00:11:07,679 --> 00:11:13,840 Speaker 1: little bit too. Consume the calories that you've just consumed. Okay, 139 00:11:13,880 --> 00:11:18,280 Speaker 1: So Grellan hunger hormone, wept in the opposite. Just think 140 00:11:18,280 --> 00:11:23,199 Speaker 1: the opposite for now, okay. And so what this study 141 00:11:23,280 --> 00:11:28,880 Speaker 1: did so interesting, simple yet powerful. Like every concept that 142 00:11:28,920 --> 00:11:32,040 Speaker 1: we talked about here, you know, it just has in 143 00:11:32,080 --> 00:11:34,040 Speaker 1: a quick side, just wrote an article before I did 144 00:11:34,080 --> 00:11:38,680 Speaker 1: the show about just when I talk about on fitness 145 00:11:38,720 --> 00:11:42,760 Speaker 1: disrupted all the time, that it's the simple stuff that 146 00:11:43,440 --> 00:11:48,440 Speaker 1: it's so often made complicated. Now I'm all four cool terms. 147 00:11:48,840 --> 00:11:52,800 Speaker 1: And actually the article it was about polarized training that 148 00:11:52,840 --> 00:11:58,120 Speaker 1: I've talked about, right, but muscle confusion. You know those 149 00:11:58,160 --> 00:12:03,920 Speaker 1: type of terms variation. Okay, So their terms that serve 150 00:12:04,000 --> 00:12:06,920 Speaker 1: to confuse many people and served to make the person 151 00:12:07,240 --> 00:12:10,640 Speaker 1: talking about it sound really good on Instagram or Facebook, 152 00:12:11,760 --> 00:12:15,120 Speaker 1: but it's often taken way out of context, made way 153 00:12:15,120 --> 00:12:19,880 Speaker 1: more complicated than it is. It's a simple exercise science concept. Okay. 154 00:12:19,920 --> 00:12:26,559 Speaker 1: So the abstract for this awesome study, the objective was 155 00:12:26,640 --> 00:12:31,480 Speaker 1: very simple to test weather physiological satiation Okay, you're you're 156 00:12:31,559 --> 00:12:35,280 Speaker 1: feeling full as measured by the gut peptide grellan that 157 00:12:35,320 --> 00:12:38,800 Speaker 1: we just talked about may vary depending on the mindset 158 00:12:38,840 --> 00:12:42,080 Speaker 1: in which one approaches the consumption of food. So what 159 00:12:42,080 --> 00:12:45,160 Speaker 1: did they do? How cool is this? Say? Two groups 160 00:12:45,200 --> 00:12:49,640 Speaker 1: of people, two groups of people they were consuming Yes, 161 00:12:49,840 --> 00:12:55,360 Speaker 1: as the title says, milkshakes. Half of the participants drank 162 00:12:55,400 --> 00:12:57,840 Speaker 1: a milkshake from a container label to show that it 163 00:12:57,960 --> 00:13:02,240 Speaker 1: was an indulgent six twenty calorie shake, so they got 164 00:13:02,240 --> 00:13:06,160 Speaker 1: the good stuff six calories labeled as such like this 165 00:13:06,280 --> 00:13:11,680 Speaker 1: is you know, your milkshake, lots of calories. And then 166 00:13:11,720 --> 00:13:14,720 Speaker 1: the second group had a milkshake that was labeled as 167 00:13:14,840 --> 00:13:19,760 Speaker 1: a one d and forty calorie healthy shake. Here's the rub. 168 00:13:21,000 --> 00:13:26,640 Speaker 1: Both were the exact same thing, three and eighty calories. Okay, 169 00:13:26,960 --> 00:13:36,240 Speaker 1: So same exact milkshake labeled differently, labeled differently. What happened, Well, 170 00:13:37,400 --> 00:13:41,440 Speaker 1: the study was on two separate occasions. Did forty six 171 00:13:41,520 --> 00:13:49,840 Speaker 1: participants consumed this shake and the grillan was measured via 172 00:13:50,000 --> 00:13:53,920 Speaker 1: intravenous blood samples at three times okay, baseline twenty minutes, 173 00:13:54,000 --> 00:13:59,319 Speaker 1: anticipatory sixty minutes, and post consumption nine minutes okay. And 174 00:13:59,400 --> 00:14:03,360 Speaker 1: during the first interval between twenty and sixty minutes, the 175 00:14:03,440 --> 00:14:07,400 Speaker 1: participants were asked to view and rate the label of 176 00:14:07,440 --> 00:14:11,560 Speaker 1: the shake. Right, So there setting it up, putting in 177 00:14:11,559 --> 00:14:16,720 Speaker 1: their minds what they're about to consume and how it's labeled. Okay, misleading, 178 00:14:17,240 --> 00:14:19,800 Speaker 1: And during the second interval between sixty and ninety minutes, 179 00:14:20,600 --> 00:14:24,840 Speaker 1: they're gonna drink it and they're gonna rate it. This 180 00:14:24,920 --> 00:14:26,520 Speaker 1: is one of those great studies. That's why I said, 181 00:14:26,560 --> 00:14:30,320 Speaker 1: you know, this needs to stand on its own, and 182 00:14:30,360 --> 00:14:33,680 Speaker 1: we'll talk much more about this in future shows. As 183 00:14:33,720 --> 00:14:37,920 Speaker 1: I said, but this is just what it's all about, 184 00:14:39,640 --> 00:14:43,640 Speaker 1: the mind, right, So what were the results the mindset? 185 00:14:43,960 --> 00:14:46,920 Speaker 1: Reading right from the abstract here, the mindset of indulgence 186 00:14:47,520 --> 00:14:53,840 Speaker 1: produced a dramatically steeper decline in grellin after consuming the shake, 187 00:14:54,440 --> 00:14:59,400 Speaker 1: whereas the mindset of sensibility produced a relatively flat grill 188 00:14:59,440 --> 00:15:04,240 Speaker 1: in response. Wants participants satiety was consistent with what they 189 00:15:04,360 --> 00:15:12,280 Speaker 1: believed they were consuming rather than the actual nutritional value 190 00:15:12,560 --> 00:15:18,240 Speaker 1: of what they consumed. And the conclusion was that the 191 00:15:18,280 --> 00:15:24,440 Speaker 1: effect of food consumption on grellin maybe psychologically mediated and 192 00:15:24,640 --> 00:15:33,440 Speaker 1: mindset meaningly meaningfully affects physiological responses to food, same shake, 193 00:15:34,560 --> 00:15:44,080 Speaker 1: different mindsets, different physiological response to hunger and to satiety. 194 00:15:45,840 --> 00:15:49,240 Speaker 1: That's like, should be mind blowing for many people. They 195 00:15:49,320 --> 00:15:56,520 Speaker 1: really should, And the implications are incredible, and we're going 196 00:15:56,560 --> 00:15:59,680 Speaker 1: to talk about them after we take the final break. 197 00:16:00,040 --> 00:16:15,480 Speaker 1: We'll be right back, all right, the milkshakes study, you're 198 00:16:15,520 --> 00:16:19,520 Speaker 1: just like blown wet. Remember the first time I read 199 00:16:19,520 --> 00:16:22,840 Speaker 1: this and just the concept made complete sense to me, 200 00:16:22,880 --> 00:16:30,200 Speaker 1: because you haven't realized by now maybe huge sports psychology. 201 00:16:30,720 --> 00:16:36,000 Speaker 1: Not because it's so important. Why because yes, at the 202 00:16:36,080 --> 00:16:37,360 Speaker 1: end of the day, we all know that we need 203 00:16:37,400 --> 00:16:39,720 Speaker 1: to move more and eat less, need to move more 204 00:16:39,720 --> 00:16:43,160 Speaker 1: and eat better. But there's so much misinformation, and that 205 00:16:43,280 --> 00:16:45,560 Speaker 1: is exactly what this whole study goes to on such 206 00:16:45,560 --> 00:16:47,880 Speaker 1: a powerful level. Let me read it to you one 207 00:16:47,920 --> 00:16:51,480 Speaker 1: more time, too quick paragraphs to just hammer this home. 208 00:16:52,400 --> 00:16:55,880 Speaker 1: Results of the grilling measurements showed that the indulgence shake 209 00:16:56,440 --> 00:17:01,160 Speaker 1: produced a significantly steeper reduction of the hormone, with grellin 210 00:17:01,280 --> 00:17:06,080 Speaker 1: levels dropping three times more then levels in the sensible 211 00:17:06,200 --> 00:17:09,320 Speaker 1: shake drinker sensible shake. You see where we're going with this, 212 00:17:10,520 --> 00:17:14,840 Speaker 1: See why diets on so many levels are flawed From 213 00:17:14,880 --> 00:17:23,200 Speaker 1: the start the milkshakes study participants physical satisfaction levels, including 214 00:17:23,280 --> 00:17:28,240 Speaker 1: hunger and metabolism, were related to what they believed they 215 00:17:28,240 --> 00:17:35,359 Speaker 1: were consuming. That is why the implications of diets and 216 00:17:35,520 --> 00:17:40,920 Speaker 1: labels and beliefs about food are so important. And this 217 00:17:41,000 --> 00:17:45,679 Speaker 1: is why on so many levels, and I'd argue, listen, 218 00:17:45,680 --> 00:17:49,920 Speaker 1: there's garbage information on both sides of exercise and nutrition 219 00:17:50,240 --> 00:17:53,360 Speaker 1: and and a plethora to be had, which is why 220 00:17:53,400 --> 00:17:58,960 Speaker 1: this show and my entire career exists. But with nutrition, 221 00:17:59,000 --> 00:18:02,200 Speaker 1: it's that much worse, I would argue, because you gotta 222 00:18:02,200 --> 00:18:05,880 Speaker 1: feed yourself, and it is so crucial that we consume 223 00:18:06,000 --> 00:18:09,240 Speaker 1: good foods. And what are you told. You're told that 224 00:18:09,280 --> 00:18:12,080 Speaker 1: fruit is bad for you, You're told that carbs are 225 00:18:12,119 --> 00:18:15,240 Speaker 1: bad for you, You're told that you should starve yourself, 226 00:18:16,640 --> 00:18:22,320 Speaker 1: that it's all about starvation fasting. You know what I 227 00:18:22,359 --> 00:18:27,200 Speaker 1: thought about today again, kind of go all over the place. Sometimes, Yes, 228 00:18:27,240 --> 00:18:29,480 Speaker 1: there's research that I've talked about and will continue to 229 00:18:29,520 --> 00:18:32,399 Speaker 1: talk about about benefits of going periods of time without eating. 230 00:18:32,520 --> 00:18:36,240 Speaker 1: But if you are not already consuming healthy foods, in 231 00:18:36,280 --> 00:18:39,080 Speaker 1: my opinion, you have no business fasting. You need to 232 00:18:39,720 --> 00:18:42,159 Speaker 1: feel your body first, and then we can talk about 233 00:18:43,040 --> 00:18:46,880 Speaker 1: not eating. And just as I say that out loud, 234 00:18:46,960 --> 00:18:50,520 Speaker 1: sounds kind of funny, but you need to fill your body, 235 00:18:50,640 --> 00:18:57,200 Speaker 1: feel your body, satiate your body with healthy, disease preventing, 236 00:18:57,320 --> 00:19:05,480 Speaker 1: protective the food. And so why this is why when 237 00:19:05,520 --> 00:19:09,200 Speaker 1: you get that food package. You know, when I was 238 00:19:09,240 --> 00:19:13,320 Speaker 1: a trainer and saw the diets the clients would go 239 00:19:13,359 --> 00:19:17,480 Speaker 1: on not recommended by me, even the home delivery food service, 240 00:19:18,440 --> 00:19:21,919 Speaker 1: which can be healthy and convenient and work. But what 241 00:19:22,080 --> 00:19:28,720 Speaker 1: inevitably happens if you see that portion size, and what 242 00:19:28,800 --> 00:19:32,639 Speaker 1: this study is saying right from the get go, you're 243 00:19:32,680 --> 00:19:35,560 Speaker 1: gonna just look at that portion size and you're up 244 00:19:35,560 --> 00:19:41,720 Speaker 1: against the wall mentally and just from being satisfied before 245 00:19:41,720 --> 00:19:45,600 Speaker 1: you've even eaten it. And this is why it is 246 00:19:45,680 --> 00:19:50,240 Speaker 1: so inherently important that your belief system about healthy foods 247 00:19:51,000 --> 00:19:55,240 Speaker 1: are intact. Because yes, it is about hormones, I will 248 00:19:55,280 --> 00:19:58,760 Speaker 1: grant you that, but that that issue is clouded and 249 00:19:58,800 --> 00:20:01,280 Speaker 1: if you starve yourself, that's gonna be a problem. And 250 00:20:01,520 --> 00:20:04,280 Speaker 1: growing is one of the reasons why. And if you 251 00:20:04,359 --> 00:20:07,439 Speaker 1: don't believe that you can eat a huge bowl of 252 00:20:07,480 --> 00:20:13,800 Speaker 1: fruit or vegetables, then you are in trouble from the outset. 253 00:20:14,800 --> 00:20:18,000 Speaker 1: You're not going to be satisfied and you're gonna think 254 00:20:18,760 --> 00:20:22,399 Speaker 1: that you can't have that much. And conversely, because of 255 00:20:22,480 --> 00:20:26,800 Speaker 1: artificial sweeteners and things like that, now we're just almost 256 00:20:26,800 --> 00:20:30,680 Speaker 1: doomed if you don't have the right information because now 257 00:20:30,680 --> 00:20:35,440 Speaker 1: we're screwing around with sweetness and calories and what your 258 00:20:35,560 --> 00:20:39,920 Speaker 1: brain has evolved to understand. So I get all that, 259 00:20:41,440 --> 00:20:44,320 Speaker 1: but this is where the waters are so muddied with 260 00:20:44,320 --> 00:20:49,000 Speaker 1: the calories in calories out, weight loss, atiety, hormone discussion, 261 00:20:52,160 --> 00:20:54,000 Speaker 1: and I don't want to beat this study to death. 262 00:20:54,400 --> 00:20:57,280 Speaker 1: We're done. All I want you to take away from 263 00:20:57,280 --> 00:21:00,840 Speaker 1: this show, and there will be many more same topic, 264 00:21:01,840 --> 00:21:05,040 Speaker 1: is that there is an incredible connection between what you eat, 265 00:21:05,400 --> 00:21:11,760 Speaker 1: what you think you're eating, and your physiological response. And 266 00:21:11,800 --> 00:21:17,639 Speaker 1: here we go, yet another thing you can control. It 267 00:21:17,840 --> 00:21:21,400 Speaker 1: is one thirty. As I record this show, I've had 268 00:21:21,400 --> 00:21:27,800 Speaker 1: breakfast in lunch. Breakfast had two eggs, yolks included hard boiled, 269 00:21:28,520 --> 00:21:34,639 Speaker 1: had oatmeal, had blueberries. I know how healthy all of 270 00:21:34,680 --> 00:21:37,720 Speaker 1: those things are for me, and I felt really good 271 00:21:37,880 --> 00:21:43,800 Speaker 1: mentally after because of that. And when you realize the value, 272 00:21:43,840 --> 00:21:47,840 Speaker 1: the importance the health benefits of healthy foods, this is 273 00:21:47,840 --> 00:21:49,840 Speaker 1: how you make it a lifestyle. And you don't have 274 00:21:49,880 --> 00:21:53,600 Speaker 1: to eat eggs or oatmeal or blueberries, but you have 275 00:21:53,680 --> 00:21:58,880 Speaker 1: to find what you enjoy that is healthy and then 276 00:21:58,920 --> 00:22:05,280 Speaker 1: you feel good mentally and physiologically when it is post 277 00:22:06,680 --> 00:22:11,239 Speaker 1: feeding time. But that's the takeaway for today, is that 278 00:22:11,320 --> 00:22:17,760 Speaker 1: how you approach your food mentally is so important. One 279 00:22:17,760 --> 00:22:22,160 Speaker 1: of the great lines from a nutrition conference decades ago, 280 00:22:23,359 --> 00:22:29,200 Speaker 1: listening to an incredible speaker, and he said, we're talking 281 00:22:29,240 --> 00:22:32,440 Speaker 1: about the differences between cultures and how we approach eating 282 00:22:32,440 --> 00:22:34,960 Speaker 1: and food. And you know, one of the lines was 283 00:22:35,119 --> 00:22:37,920 Speaker 1: Americans sit down and look at their plate and think 284 00:22:37,920 --> 00:22:42,440 Speaker 1: what can I eat? And generally speaking, this is decades ago. 285 00:22:42,520 --> 00:22:46,040 Speaker 1: We've exported a lot of obesity to certain countries, but 286 00:22:46,119 --> 00:22:52,639 Speaker 1: it was that Europeans, French, Italians sit down and they 287 00:22:52,720 --> 00:22:56,560 Speaker 1: enjoy their food. They don't start with a negative mindset, 288 00:22:58,040 --> 00:23:04,199 Speaker 1: and neither should you. And that's it simple concept that 289 00:23:04,240 --> 00:23:09,359 Speaker 1: you can start using today. Find the foods that are healthy, 290 00:23:09,359 --> 00:23:13,879 Speaker 1: that satisfy you, that make you feel good physiologically, and 291 00:23:13,920 --> 00:23:17,040 Speaker 1: then work on that mental game. And it doesn't happen overnight. 292 00:23:18,560 --> 00:23:21,920 Speaker 1: It doesn't happen overnight. But when I talk about flipping 293 00:23:21,920 --> 00:23:26,040 Speaker 1: the switch and getting to that point where you enjoy 294 00:23:27,520 --> 00:23:31,760 Speaker 1: you're certain types of salads and your whole wheat whatever, 295 00:23:32,960 --> 00:23:36,600 Speaker 1: and your fruits and vegetables, whatever you find within those buckets. 296 00:23:39,240 --> 00:23:42,520 Speaker 1: The reason certain people like myself can do this for 297 00:23:42,560 --> 00:23:51,320 Speaker 1: a lifetime is because it is both physiologically and psychologically pleasing. 298 00:23:54,840 --> 00:24:00,800 Speaker 1: Thank you for listening. The milkshake study just one, not perfect. 299 00:24:01,560 --> 00:24:06,800 Speaker 1: There's others. We'll talk about them. But the power of 300 00:24:06,840 --> 00:24:09,320 Speaker 1: the mind is what I want you to walk away 301 00:24:09,440 --> 00:24:14,280 Speaker 1: from today's show with and apply it to exercise and nutrition. 302 00:24:16,000 --> 00:24:18,679 Speaker 1: Please rate the show if you have not yet rate it, 303 00:24:19,200 --> 00:24:22,640 Speaker 1: subscribed to the podcast, Tell your friends, please reach out. 304 00:24:23,119 --> 00:24:26,119 Speaker 1: Great questions. Just did a listener mailback show. There are 305 00:24:26,160 --> 00:24:28,840 Speaker 1: many more in the works because I have I want 306 00:24:28,880 --> 00:24:32,359 Speaker 1: to say, the best audience ever and it's growing. And 307 00:24:32,400 --> 00:24:34,880 Speaker 1: thank you for listening, and thank you for your questions, 308 00:24:34,960 --> 00:24:37,879 Speaker 1: and keep me on my toes. Keep those questions coming. 309 00:24:38,920 --> 00:24:43,280 Speaker 1: My job is to answer them with science and experience, 310 00:24:44,040 --> 00:24:48,800 Speaker 1: not selling you any supplements or garbage products. What I 311 00:24:48,840 --> 00:24:53,360 Speaker 1: want to sell you is the ability to live your 312 00:24:53,400 --> 00:24:58,240 Speaker 1: best life. That's it. Because we control three things, how 313 00:24:58,320 --> 00:25:00,240 Speaker 1: much we move, what we put into our mouth, and 314 00:25:00,240 --> 00:25:03,920 Speaker 1: our attitudes, and that is awesome. If you want to 315 00:25:03,960 --> 00:25:06,840 Speaker 1: reach out, Tom h Fit is Twitter and Instagram, Tom 316 00:25:06,960 --> 00:25:10,160 Speaker 1: h Fit Fitness disrupted dot com. Go to the website, 317 00:25:10,200 --> 00:25:14,080 Speaker 1: email me through their brand new virtual Jim just open 318 00:25:14,119 --> 00:25:17,080 Speaker 1: soft launch. All my content from the past decades is 319 00:25:17,119 --> 00:25:19,919 Speaker 1: going up there, slowly but surely. That is Tom Holland 320 00:25:19,920 --> 00:25:23,080 Speaker 1: Fitness dot Com. And again, the most recent book of 321 00:25:23,119 --> 00:25:27,680 Speaker 1: mine is The Micro Workout Plan. I can't tell you 322 00:25:27,760 --> 00:25:32,240 Speaker 1: how happy I am to do the show. Fortunate worked 323 00:25:32,280 --> 00:25:37,879 Speaker 1: really hard, but I take it really really seriously because 324 00:25:38,400 --> 00:25:43,760 Speaker 1: not selling shoes here, people not selling just a product, 325 00:25:44,600 --> 00:25:49,159 Speaker 1: selling health and wellness and you living your best life. 326 00:25:49,840 --> 00:25:53,960 Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believe in Yourself. 327 00:25:57,760 --> 00:26:01,119 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 328 00:26:01,200 --> 00:26:04,040 Speaker 1: more podcasts from my heart Radio, visit the i heart 329 00:26:04,080 --> 00:26:07,479 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 330 00:26:07,520 --> 00:26:08,360 Speaker 1: favorite shows.