1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,840 --> 00:00:15,960 Speaker 1: I am Tom Holland and this is Fitness Disrupted. There 3 00:00:16,040 --> 00:00:23,080 Speaker 1: are no health benefits to eating more often. That is 4 00:00:23,800 --> 00:00:29,120 Speaker 1: a takeaway, an actual headline slash takeaway from an article 5 00:00:29,400 --> 00:00:35,000 Speaker 1: on whether or not eating more frequently throughout the day 6 00:00:35,680 --> 00:00:39,160 Speaker 1: is beneficial, and it is one of the top publications 7 00:00:39,440 --> 00:00:43,480 Speaker 1: when you google this topic. Let me read it again. 8 00:00:43,960 --> 00:00:49,720 Speaker 1: There are not some not there are no health benefits 9 00:00:50,200 --> 00:00:59,640 Speaker 1: to eating more often. Wow, that gets me angry. And 10 00:00:59,680 --> 00:01:01,960 Speaker 1: it goes is on. You know, it goes on to 11 00:01:02,000 --> 00:01:04,520 Speaker 1: say it doesn't increase the number of calories burned or 12 00:01:04,560 --> 00:01:08,360 Speaker 1: help you lose weight. So that's the topic of today's show, 13 00:01:09,200 --> 00:01:14,560 Speaker 1: Why you should eat more often? Why there are incredible 14 00:01:14,640 --> 00:01:19,240 Speaker 1: benefits to doing so? And I'm just gonna skip to 15 00:01:19,280 --> 00:01:20,880 Speaker 1: the end. I was gonna save this to the end, 16 00:01:20,920 --> 00:01:24,520 Speaker 1: but it qualifies things right away. I have spent my life, 17 00:01:24,600 --> 00:01:29,200 Speaker 1: as I've talked about on many other episodes, about following 18 00:01:29,240 --> 00:01:33,840 Speaker 1: people who have been successful doing what they do and 19 00:01:33,880 --> 00:01:38,000 Speaker 1: getting the results they got. And let's go to the extremes. 20 00:01:38,080 --> 00:01:44,320 Speaker 1: Let's just cut to the chase right away, Bodybuilders. I 21 00:01:44,400 --> 00:01:49,560 Speaker 1: was watching last night a friend female bodybuilder and another 22 00:01:49,600 --> 00:01:52,120 Speaker 1: bodybuilding friend of hers, and they were doing meal prep. 23 00:01:52,760 --> 00:01:54,760 Speaker 1: They were doing meal prep for the week. It was 24 00:01:55,320 --> 00:01:57,920 Speaker 1: to most people an insane amount of food. Now, most 25 00:01:57,960 --> 00:01:59,840 Speaker 1: of you aren't bodybuilders. Most of you aren't going to 26 00:01:59,880 --> 00:02:02,960 Speaker 1: eat eat that many calories and that much food. But 27 00:02:03,000 --> 00:02:06,200 Speaker 1: your goals are different. But it doesn't matter because their 28 00:02:06,280 --> 00:02:09,800 Speaker 1: body fat, their weight maintenance, and their health by and 29 00:02:09,919 --> 00:02:16,080 Speaker 1: large really good. They don't struggle with body fat, they 30 00:02:16,080 --> 00:02:20,160 Speaker 1: don't struggle with their weight, and they eat really frequently. 31 00:02:20,440 --> 00:02:23,960 Speaker 1: So we're gonna take the extremes and the example and 32 00:02:24,000 --> 00:02:26,680 Speaker 1: the results that they get, and then we're gonna distill 33 00:02:26,760 --> 00:02:32,320 Speaker 1: it down for you, you who are not a bodybuilder, 34 00:02:32,480 --> 00:02:34,639 Speaker 1: but who want to be healthier, who want to be 35 00:02:34,680 --> 00:02:38,720 Speaker 1: a healthy weight, and you want to enjoy life, so 36 00:02:38,840 --> 00:02:42,240 Speaker 1: to say and make that statement, there are no health 37 00:02:42,280 --> 00:02:44,880 Speaker 1: benefits to eating more often, And I'm gonna go through 38 00:02:45,200 --> 00:02:47,560 Speaker 1: some of the studies they used to try and defend 39 00:02:48,320 --> 00:02:55,560 Speaker 1: that statement, that ridiculous statement. It's ridiculous. And let me 40 00:02:55,639 --> 00:02:58,840 Speaker 1: just follow that up with in one of the Harvard 41 00:02:59,760 --> 00:03:05,000 Speaker 1: news letters on this same topic, they said, there does 42 00:03:05,040 --> 00:03:10,000 Speaker 1: appear to be an inverse association between weight and eating frequency, 43 00:03:10,080 --> 00:03:13,480 Speaker 1: that is the heavier a person is, the less often 44 00:03:13,600 --> 00:03:18,840 Speaker 1: they eat. Are you kidding me? Are you kidding me? 45 00:03:20,880 --> 00:03:25,359 Speaker 1: There are two things involved there, in my opinion, A 46 00:03:27,240 --> 00:03:30,800 Speaker 1: that the vast majority, as I've said again on so 47 00:03:30,880 --> 00:03:35,520 Speaker 1: many other shows, the vast majority of nutrition research comes 48 00:03:35,520 --> 00:03:41,480 Speaker 1: from what self reports. So do people lie to people, 49 00:03:41,600 --> 00:03:46,600 Speaker 1: underestimate to people, forget what they eat? Yeah? Are you? 50 00:03:46,760 --> 00:03:49,640 Speaker 1: Does that make sense? And here's the other thing. Let's 51 00:03:49,640 --> 00:03:55,600 Speaker 1: assume for argument's sake that that's true. They eat less 52 00:03:55,640 --> 00:03:59,680 Speaker 1: frequently the heavier you are. So you go, okay, it's 53 00:03:59,720 --> 00:04:02,520 Speaker 1: just a calories. They just consume more. Of course they do. 54 00:04:03,120 --> 00:04:05,080 Speaker 1: Of course you do. If you weigh more calories in 55 00:04:05,200 --> 00:04:08,640 Speaker 1: calories out, you're going to be consuming more, and you're 56 00:04:08,680 --> 00:04:11,880 Speaker 1: also going to be eating longer. In other words, so 57 00:04:11,880 --> 00:04:14,080 Speaker 1: many people eat in a minute or two minutes, and 58 00:04:14,480 --> 00:04:17,440 Speaker 1: we don't sit down. We're constantly on the move. The 59 00:04:17,520 --> 00:04:24,120 Speaker 1: more you weigh anecdotally, watch a show like My Six 60 00:04:24,520 --> 00:04:28,640 Speaker 1: Pound Life. Again, the extremes, But we learned from the extremes, 61 00:04:28,640 --> 00:04:33,240 Speaker 1: whether it's exercise nutrition, we have to be honest and 62 00:04:33,279 --> 00:04:39,400 Speaker 1: we have to use common sense. So sure, but maybe 63 00:04:40,600 --> 00:04:45,280 Speaker 1: a meal for someone who is especially extremely overweight that 64 00:04:45,320 --> 00:04:50,719 Speaker 1: may take twenty minutes rather than ten, and the amount 65 00:04:50,760 --> 00:04:54,360 Speaker 1: of calories consumed in that extra time. So let's say 66 00:04:54,400 --> 00:04:57,400 Speaker 1: it's less frequent, the amount of cowies consumed and the 67 00:04:57,480 --> 00:05:01,720 Speaker 1: time of each meal, I would argue is probably they're 68 00:05:01,760 --> 00:05:06,440 Speaker 1: both significantly more than a person who eats more frequently. 69 00:05:06,839 --> 00:05:09,880 Speaker 1: It doesn't make sense, So let's just jump right into it. 70 00:05:10,080 --> 00:05:12,120 Speaker 1: But you know what, quick break and then we're gonna 71 00:05:12,200 --> 00:05:16,039 Speaker 1: jump right into it. I've worked up which means this 72 00:05:16,120 --> 00:05:19,040 Speaker 1: is a good topic. They're all great topics, but this one, 73 00:05:20,080 --> 00:05:32,560 Speaker 1: let's get into it. We'll be right back. There are 74 00:05:32,640 --> 00:05:36,200 Speaker 1: no health benefits to eating more often. Does that make sense? 75 00:05:37,600 --> 00:05:42,480 Speaker 1: Does that make sense? The relationship we have with food 76 00:05:42,720 --> 00:05:47,359 Speaker 1: is so screwed up. And one reason it can be 77 00:05:47,440 --> 00:05:51,080 Speaker 1: screwed up is because it's so plentiful, because we're not starving, 78 00:05:51,120 --> 00:05:53,520 Speaker 1: because we're not hunter gathers, because we don't have to 79 00:05:53,520 --> 00:05:56,640 Speaker 1: go out and find it. It's everywhere. That is one 80 00:05:56,680 --> 00:06:00,479 Speaker 1: of the major problems. So we have the luxury of 81 00:06:00,560 --> 00:06:02,599 Speaker 1: starving ourselves every now and again if we want to, 82 00:06:02,640 --> 00:06:04,160 Speaker 1: and I'll talk about that. Why would you want to? 83 00:06:04,640 --> 00:06:08,440 Speaker 1: Why would you want to? And let's just start with 84 00:06:08,480 --> 00:06:11,080 Speaker 1: one of the arguments. And I'm using this article not 85 00:06:11,120 --> 00:06:15,880 Speaker 1: to bash the article, but because it contains about three 86 00:06:15,960 --> 00:06:19,200 Speaker 1: or four of the top bogus arguments I would claim 87 00:06:19,240 --> 00:06:24,040 Speaker 1: against eating more frequently. Okay, tell me if this makes sense. 88 00:06:24,400 --> 00:06:29,040 Speaker 1: First and foremost, satiety. Okay, satiety means feeling full, feeling full, 89 00:06:29,200 --> 00:06:32,599 Speaker 1: not over eating feeling full. We leave it at that. Okay. 90 00:06:32,680 --> 00:06:36,680 Speaker 1: So in that article, less frequent eating has also been 91 00:06:36,720 --> 00:06:42,599 Speaker 1: shown to improve satiety and reduce hunger compared to more 92 00:06:42,720 --> 00:06:48,760 Speaker 1: frequent meals. If that's not the most gregious example of 93 00:06:49,760 --> 00:06:54,400 Speaker 1: contrary to common sense. If that were the case, people 94 00:06:54,400 --> 00:06:58,800 Speaker 1: would eat less frequently. If less frequent eating has been 95 00:06:58,800 --> 00:07:01,560 Speaker 1: shown to improve satiety, even that people would eat less frequently. 96 00:07:01,760 --> 00:07:08,320 Speaker 1: One full and oversimplification, tiny bit maybe, but still the 97 00:07:08,360 --> 00:07:11,560 Speaker 1: basic premise holds true. If you ate at nine o'clock 98 00:07:11,920 --> 00:07:13,240 Speaker 1: and you're like, oh, I feel full, I don't have 99 00:07:13,280 --> 00:07:16,360 Speaker 1: to eat again till till noon or till two, and 100 00:07:16,400 --> 00:07:18,520 Speaker 1: then a two you ate, you know, not too and 101 00:07:18,520 --> 00:07:23,400 Speaker 1: then you you're full. You're fine. No, that's not how 102 00:07:23,400 --> 00:07:26,160 Speaker 1: it works. And a lot of this comes down to 103 00:07:26,280 --> 00:07:31,200 Speaker 1: what do those meals consist of? Oh, but that's not 104 00:07:31,680 --> 00:07:35,800 Speaker 1: discussed and it's in the research. I'll bring up one 105 00:07:35,880 --> 00:07:41,280 Speaker 1: article specifically, but that kind of makes it's kind of important. 106 00:07:42,240 --> 00:07:45,480 Speaker 1: Are they carves, are they approached? What's the macro nutrient ratio? 107 00:07:45,840 --> 00:07:50,680 Speaker 1: How many calories? But to make these overarching statements that 108 00:07:50,800 --> 00:07:55,840 Speaker 1: just serve to totally confused you and everyone out there 109 00:07:55,880 --> 00:07:59,840 Speaker 1: who are just trying to get the right information. And 110 00:08:00,080 --> 00:08:01,960 Speaker 1: it starts with there are no health benefits to eating 111 00:08:02,000 --> 00:08:03,560 Speaker 1: more often. Most people are gonna go, okay, I'm not 112 00:08:03,560 --> 00:08:09,600 Speaker 1: even gonna read. I'm done. Why why bother reading undred 113 00:08:09,640 --> 00:08:12,720 Speaker 1: more words? You just explained it all in a nutshell. 114 00:08:13,480 --> 00:08:16,560 Speaker 1: Less frequent eating has also been shown to improve satiety 115 00:08:16,600 --> 00:08:19,600 Speaker 1: and reduced hunger compared to more frequent meals. Well, let's 116 00:08:19,640 --> 00:08:24,080 Speaker 1: go to the study they cited for that one in 117 00:08:24,200 --> 00:08:30,280 Speaker 1: support of that. Okay, here it is title Effects of 118 00:08:30,320 --> 00:08:35,000 Speaker 1: meal frequency on metabolic profiles and substrate partitioning in lean 119 00:08:35,679 --> 00:08:41,280 Speaker 1: healthy males, Lean healthy males. Okay, maybe that's not what 120 00:08:41,320 --> 00:08:43,800 Speaker 1: we're really talking about here about Let's let's just go 121 00:08:43,880 --> 00:08:47,600 Speaker 1: with it. How many lean healthy meals twelve twelve, not 122 00:08:48,280 --> 00:08:53,440 Speaker 1: huge sample, twelve and they randomly received two different diets, 123 00:08:53,440 --> 00:08:55,200 Speaker 1: one to a low meal frequency and want to hire 124 00:08:55,240 --> 00:08:59,840 Speaker 1: meal frequency for three days. Three days that can make 125 00:08:59,840 --> 00:09:06,280 Speaker 1: a huge difference. And they measured metabolic markers and satiety hormones. 126 00:09:07,520 --> 00:09:10,720 Speaker 1: And the takeaway from this one is the low frequency 127 00:09:10,760 --> 00:09:16,680 Speaker 1: diet increased satiety and reduced hunger ratings. Sounds kind of 128 00:09:16,679 --> 00:09:19,280 Speaker 1: goofy to me. So what was the diet that would 129 00:09:19,280 --> 00:09:24,520 Speaker 1: probably be important right? Well, for this one, it was protein, fat, 130 00:09:24,840 --> 00:09:31,400 Speaker 1: and carbohydrates. I personally would say that's low in protein 131 00:09:31,840 --> 00:09:37,560 Speaker 1: and high end carbs. And we could go deeper and 132 00:09:37,559 --> 00:09:39,680 Speaker 1: say what kind of carbs, but let's just stop there. 133 00:09:41,640 --> 00:09:45,680 Speaker 1: More protein. Did a whole show on protein. I'm a 134 00:09:45,720 --> 00:09:49,520 Speaker 1: big fan of protein for satiety, for building muscle and 135 00:09:49,600 --> 00:09:52,840 Speaker 1: many other health benefits and weight loss and all the 136 00:09:52,920 --> 00:09:55,400 Speaker 1: things that are connected to a little bit higher protein. 137 00:09:55,480 --> 00:09:59,000 Speaker 1: fIF that's not very much for me, all right, So 138 00:09:59,679 --> 00:10:04,960 Speaker 1: to what people three days protein? I don't need to 139 00:10:05,000 --> 00:10:07,400 Speaker 1: go too deep into that study. But what was the 140 00:10:07,440 --> 00:10:14,360 Speaker 1: takeaway from that that less frequent eating has been shown 141 00:10:14,480 --> 00:10:20,800 Speaker 1: to improve satiety and reduce hunger. That's a pretty broad 142 00:10:20,920 --> 00:10:24,920 Speaker 1: statement for studies like that. That's my argument. And let's 143 00:10:24,960 --> 00:10:30,040 Speaker 1: go back. Let's go back. Who are the people being successful? 144 00:10:30,840 --> 00:10:33,120 Speaker 1: We all know those people. You know those people. I 145 00:10:33,160 --> 00:10:36,400 Speaker 1: am one of those people. My goal is to figure 146 00:10:36,440 --> 00:10:40,520 Speaker 1: out and this is the overarching theme of the show today, 147 00:10:40,520 --> 00:10:44,880 Speaker 1: to eating more healthy foods, to say, there are no 148 00:10:44,960 --> 00:10:48,079 Speaker 1: health benefits to eating more often, so let's not eat 149 00:10:48,559 --> 00:10:51,160 Speaker 1: much at all. Let's not get and I'm getting ahead 150 00:10:51,160 --> 00:10:53,240 Speaker 1: of myself here because I'm getting worked up. Let's not 151 00:10:53,280 --> 00:10:57,079 Speaker 1: get the health benefits of eating those healthier foods more often. 152 00:10:58,760 --> 00:11:03,320 Speaker 1: It's not about depth of nation. It's not about not eating. 153 00:11:04,880 --> 00:11:08,559 Speaker 1: It's about saying, oh my goodness, we have so many 154 00:11:08,720 --> 00:11:12,240 Speaker 1: different healthy foods available to us. Let me try to 155 00:11:12,360 --> 00:11:18,559 Speaker 1: find the ones that I like and eat those frequently. 156 00:11:19,720 --> 00:11:24,440 Speaker 1: All right. Another argument that is within this article and 157 00:11:24,480 --> 00:11:27,800 Speaker 1: within the people who say you shouldn't eat more frequently 158 00:11:27,800 --> 00:11:32,040 Speaker 1: it doesn't matter, is that they come down to metabolism. 159 00:11:32,880 --> 00:11:37,760 Speaker 1: To metabolism, I mean, scroll ahead here. So oh yeah, 160 00:11:38,000 --> 00:11:41,240 Speaker 1: So the idea that eating more frequent, smaller meals increases 161 00:11:41,320 --> 00:11:45,199 Speaker 1: metabolic rate is a persistent myth. Here's my simple takeaway 162 00:11:45,200 --> 00:11:48,800 Speaker 1: from that. I don't care. I don't eat more frequently 163 00:11:49,200 --> 00:11:53,040 Speaker 1: to raise my metabolic rate. I don't care. Now, this 164 00:11:53,120 --> 00:11:56,080 Speaker 1: is the thermic effect of food, is what they're kind 165 00:11:56,120 --> 00:12:01,000 Speaker 1: of referring to here, And you know the argument they make, 166 00:12:01,040 --> 00:12:03,640 Speaker 1: and I'll stay with it. I don't even. I don't care. 167 00:12:04,000 --> 00:12:07,000 Speaker 1: I'm not eating more freely to raise my metabolism. I'm 168 00:12:07,000 --> 00:12:10,679 Speaker 1: meeting more frequently to feel full, to fuel my body 169 00:12:10,720 --> 00:12:13,280 Speaker 1: and my brain, as I will talk about, and to 170 00:12:13,280 --> 00:12:16,240 Speaker 1: get in the nutrients that I should. I don't care 171 00:12:16,360 --> 00:12:19,520 Speaker 1: about burning more calories. So thermic effective food part of 172 00:12:19,559 --> 00:12:22,679 Speaker 1: your basil metabolic rate, and it's the energy that your 173 00:12:22,679 --> 00:12:26,679 Speaker 1: body uses to process essentially that food, to digest and 174 00:12:26,720 --> 00:12:31,280 Speaker 1: all those things. And you know, the argument made is 175 00:12:31,360 --> 00:12:33,760 Speaker 1: that it doesn't matter how you break it up, if 176 00:12:33,800 --> 00:12:38,880 Speaker 1: you have to one thousand calorie UH meals or four 177 00:12:39,800 --> 00:12:42,400 Speaker 1: calorie meals, the thermic effect is the same. Don't want 178 00:12:42,440 --> 00:12:45,400 Speaker 1: to get into it because I don't care. It's not 179 00:12:45,520 --> 00:12:48,839 Speaker 1: part of why I eat more frequently. So I'll agree 180 00:12:48,880 --> 00:12:52,000 Speaker 1: to that. You can have that argument. You win on 181 00:12:52,000 --> 00:12:56,400 Speaker 1: that one, but I don't care. Okay. But then they 182 00:12:56,440 --> 00:13:00,520 Speaker 1: go on if anything, I reading from the east, because 183 00:13:00,640 --> 00:13:06,800 Speaker 1: this again common critique criticism. If anything, eating fewer mute 184 00:13:06,880 --> 00:13:11,400 Speaker 1: meals is healthier. And the final takeaway that they say 185 00:13:11,600 --> 00:13:15,800 Speaker 1: is it seems quite clear that the myth of frequent 186 00:13:16,480 --> 00:13:24,680 Speaker 1: small meals is just that a myth. Wow, again, my 187 00:13:24,840 --> 00:13:28,719 Speaker 1: heart rate is is elevated like I'm doing four or 188 00:13:28,760 --> 00:13:33,520 Speaker 1: forties at the track, because it just isn't helpful. It's 189 00:13:33,600 --> 00:13:35,800 Speaker 1: so I know, I know a lot of these writers, 190 00:13:35,800 --> 00:13:40,040 Speaker 1: and it's let's be the iconoclass. Let's go against conventional wisdom. 191 00:13:40,160 --> 00:13:42,959 Speaker 1: Let's let's what's the science out there. Let me go 192 00:13:43,000 --> 00:13:46,360 Speaker 1: against that I've spent my lifetime. Actually, the first couple 193 00:13:46,400 --> 00:13:48,920 Speaker 1: of times I was on TV was going against like 194 00:13:49,120 --> 00:13:54,280 Speaker 1: ridiculous claims that some writers had made in pretty well 195 00:13:54,360 --> 00:14:00,320 Speaker 1: known publications. And it was so easy to refute these 196 00:14:00,440 --> 00:14:04,520 Speaker 1: arguments and to poke holes in them. So let's start 197 00:14:04,840 --> 00:14:09,720 Speaker 1: at the beginning. Let's start with breakfast. So if you're 198 00:14:10,600 --> 00:14:14,000 Speaker 1: skipping breakfast, as when when are you going to eat? 199 00:14:14,559 --> 00:14:20,600 Speaker 1: Because in this article it talks about breakfast, right, that's 200 00:14:20,640 --> 00:14:23,440 Speaker 1: what it starts with. Because if you're eating more frequent meals, 201 00:14:23,440 --> 00:14:27,520 Speaker 1: basically you want to start with breakfast. Well, in this 202 00:14:28,000 --> 00:14:33,880 Speaker 1: article they say maybe not, they say obviously, They actually 203 00:14:33,920 --> 00:14:38,040 Speaker 1: say observational studies consistently show that breakfast skippers are more 204 00:14:38,120 --> 00:14:41,680 Speaker 1: likely to be obese than people who eat breakfast. They 205 00:14:41,760 --> 00:14:43,720 Speaker 1: just supported the argument but of course they go on 206 00:14:43,760 --> 00:14:46,760 Speaker 1: to say it and they're not wrong. Was that correlation 207 00:14:46,840 --> 00:14:50,920 Speaker 1: or causation? And then the line is everyone knows that 208 00:14:50,920 --> 00:14:53,720 Speaker 1: breakfast is good for you, so people who have healthy 209 00:14:53,760 --> 00:14:58,480 Speaker 1: habits overall are more likely to eat breakfast. That was 210 00:14:58,560 --> 00:15:04,400 Speaker 1: the argument against eating breakfast or for eating breakfast. Now 211 00:15:04,440 --> 00:15:08,480 Speaker 1: you can eat a really cruddy breakfast. And that is 212 00:15:08,520 --> 00:15:12,320 Speaker 1: the point too, is whenever we talk about eating more 213 00:15:12,360 --> 00:15:15,320 Speaker 1: frequently and what number and type of meals and all 214 00:15:15,320 --> 00:15:21,240 Speaker 1: that stuff, what you're eating matters, and it's not talked about. 215 00:15:21,280 --> 00:15:23,360 Speaker 1: But to say that everyone knows, first of all, not 216 00:15:23,440 --> 00:15:26,240 Speaker 1: everyone knows that breakfast is good for you, not everything 217 00:15:26,640 --> 00:15:31,320 Speaker 1: people say it's obviously don't follow it. But to argue 218 00:15:31,320 --> 00:15:34,520 Speaker 1: that people who have healthy habits overall are more healthy breakfast, 219 00:15:34,560 --> 00:15:36,640 Speaker 1: well let's go the other way. Maybe if he breakfast, 220 00:15:36,640 --> 00:15:40,960 Speaker 1: you're gonna start to have healthy habits over all, over 221 00:15:41,120 --> 00:15:45,200 Speaker 1: all healthy habits. I mean, I couldn't believe when I 222 00:15:45,240 --> 00:15:50,200 Speaker 1: read that line. You're you're supporting a holistic approach to 223 00:15:50,280 --> 00:15:54,640 Speaker 1: your health. Maybe if I start my day healthy, I'm 224 00:15:54,680 --> 00:15:57,360 Speaker 1: gonna be healthy throughout the day and I'm gonna have 225 00:15:57,600 --> 00:16:02,680 Speaker 1: healthy habits overall. But here's the advice in the article 226 00:16:03,600 --> 00:16:05,480 Speaker 1: and I quote, but as general advice, if you are 227 00:16:05,520 --> 00:16:08,480 Speaker 1: not hungry in the morning, skip breakfast. Just make sure 228 00:16:08,480 --> 00:16:12,960 Speaker 1: to eat healthy for the rest of the day. Wow. Again, 229 00:16:13,040 --> 00:16:16,920 Speaker 1: that's like saying, be really hungry, take nothing in until noon, 230 00:16:17,240 --> 00:16:19,560 Speaker 1: and then see if the wheels don't fall off, see 231 00:16:19,560 --> 00:16:23,480 Speaker 1: if you don't overreach. Just eating just just extra easier 232 00:16:23,520 --> 00:16:27,920 Speaker 1: said than done. And there's a reason why. Observational studies 233 00:16:27,960 --> 00:16:30,840 Speaker 1: show that people who skip breakfast are more likely to 234 00:16:30,960 --> 00:16:33,560 Speaker 1: be overweight than people who eat breakfast, and people who 235 00:16:33,560 --> 00:16:36,360 Speaker 1: eat breakfasts are more likely to have healthy habits overall. 236 00:16:36,880 --> 00:16:45,680 Speaker 1: Are you kidding me? Oh my gosh, So we're talking 237 00:16:45,680 --> 00:16:49,440 Speaker 1: about skipping meals too. Let's talk about skipping meals because 238 00:16:49,440 --> 00:16:54,920 Speaker 1: it's it's important thermic effective food we talked about doesn't 239 00:16:54,960 --> 00:16:59,800 Speaker 1: really matter. And then there's intermittent fasting. Intermittent fasting which 240 00:16:59,840 --> 00:17:07,040 Speaker 1: is so common so talked about today. The argument here 241 00:17:07,200 --> 00:17:09,400 Speaker 1: skipping meals every now and then helps you lose weight 242 00:17:09,440 --> 00:17:14,640 Speaker 1: and may improve your blood sugar control over time. Skipping 243 00:17:14,680 --> 00:17:19,040 Speaker 1: meals every now and again helps you lose weight. Where 244 00:17:19,080 --> 00:17:23,119 Speaker 1: are they getting that from? Well, let's go to the 245 00:17:23,320 --> 00:17:33,560 Speaker 1: study cited resting energy expenditure in short term starvation is 246 00:17:33,640 --> 00:17:38,560 Speaker 1: increased as a result of an increase in serum nor 247 00:17:38,640 --> 00:17:42,960 Speaker 1: epern Efron. I'm not even going to get into most 248 00:17:43,000 --> 00:17:47,159 Speaker 1: of this in this study because when the term starvation, 249 00:17:47,560 --> 00:17:52,879 Speaker 1: short term starvation is right there in the title of 250 00:17:52,920 --> 00:17:58,040 Speaker 1: the study, I'm kind of done. I'm kind of done. 251 00:17:58,880 --> 00:18:01,480 Speaker 1: And do you want to know how long the starvation 252 00:18:01,560 --> 00:18:07,919 Speaker 1: period was for in this study? Eighty four hours, eighty 253 00:18:07,920 --> 00:18:13,600 Speaker 1: four hours, four days, day one to three and four. 254 00:18:13,640 --> 00:18:18,159 Speaker 1: They talk about listen, you want to starve yourself, be 255 00:18:18,240 --> 00:18:22,640 Speaker 1: my guest. You want to raise your resting energy expenditure 256 00:18:22,640 --> 00:18:26,720 Speaker 1: a little bit by starving yourself, beat my guest. But 257 00:18:26,880 --> 00:18:30,720 Speaker 1: that's not what I want for people who want to 258 00:18:30,720 --> 00:18:34,000 Speaker 1: be healthy and who want to fuel their body in 259 00:18:34,040 --> 00:18:40,200 Speaker 1: their brains. And to show that studies on short term 260 00:18:40,240 --> 00:18:45,080 Speaker 1: fasting the metabolic rate may actually increase in the beginning. Wow, 261 00:18:46,600 --> 00:18:49,760 Speaker 1: is that how you want to live? And again, if 262 00:18:49,760 --> 00:18:53,560 Speaker 1: you're skipping breakfast already, so you're not even breakfast and 263 00:18:53,600 --> 00:18:56,360 Speaker 1: then you're gonna maybe have lunch or the meal, whatever 264 00:18:56,400 --> 00:18:59,160 Speaker 1: you want to call it, and then you're gonna skip 265 00:18:59,200 --> 00:19:02,840 Speaker 1: another when When when are you gonna eat? When? Are 266 00:19:02,840 --> 00:19:06,040 Speaker 1: you going to eat? I mean, this is insane to me. 267 00:19:06,680 --> 00:19:10,600 Speaker 1: All right, the good news, Enough with the negative stuff. 268 00:19:11,080 --> 00:19:15,840 Speaker 1: Harvard one of the newsletters, kind of you know, summarizes 269 00:19:15,920 --> 00:19:19,480 Speaker 1: what I believe, what I believe and what makes common 270 00:19:19,480 --> 00:19:22,520 Speaker 1: sense to me, and what bodybuilders show and people who 271 00:19:22,560 --> 00:19:25,760 Speaker 1: maintain their weight neat food and don't have a really 272 00:19:25,840 --> 00:19:29,640 Speaker 1: unhealthy relationship with food show and a quote a decrease 273 00:19:29,640 --> 00:19:31,840 Speaker 1: in hunger and an increase So we're talking about the 274 00:19:31,840 --> 00:19:34,520 Speaker 1: benefits of eating more meal. So this is in support 275 00:19:35,080 --> 00:19:38,280 Speaker 1: Harvard again, a decrease that the benefits are a decrease 276 00:19:38,320 --> 00:19:41,720 Speaker 1: in hunger, contrary to what we were just told in 277 00:19:41,720 --> 00:19:44,240 Speaker 1: that other study when you starve yourself though, and an 278 00:19:44,240 --> 00:19:49,000 Speaker 1: increase in fullness, which can potentially prevent overeating. In fact, 279 00:19:49,040 --> 00:19:51,719 Speaker 1: when people become very hungry, the risk increases that they 280 00:19:51,760 --> 00:19:55,080 Speaker 1: will choose unhealthy, high calorie foods such as pizza and soda. 281 00:19:55,359 --> 00:19:57,439 Speaker 1: This can lead to eating too much at one sitting 282 00:19:58,320 --> 00:20:02,520 Speaker 1: and finally, and most important, eat eating more frequent meals. 283 00:20:02,560 --> 00:20:07,800 Speaker 1: According to Harvard, more opportunities to consume healthy foods such 284 00:20:07,800 --> 00:20:16,320 Speaker 1: as fruit, vegetables, and whole grains. Okay, it's about finding 285 00:20:16,640 --> 00:20:21,720 Speaker 1: healthy foods it's not about skipping things, it's not about starving, 286 00:20:22,200 --> 00:20:27,639 Speaker 1: it's not about having that unhealthy relationship with your food. 287 00:20:27,760 --> 00:20:31,639 Speaker 1: It's about sitting down. One of the greatest moments I 288 00:20:31,720 --> 00:20:34,000 Speaker 1: had in regards to this many years ago is at 289 00:20:34,040 --> 00:20:38,040 Speaker 1: a nutrition conference sitting down and someone said, you know, 290 00:20:39,480 --> 00:20:41,480 Speaker 1: we need to sit down. As Americans, we sit down 291 00:20:41,480 --> 00:20:43,560 Speaker 1: and look at our plates and think what can't I eat? 292 00:20:44,480 --> 00:20:47,879 Speaker 1: And in many European countries, although that's changing, but you 293 00:20:47,920 --> 00:20:50,200 Speaker 1: go to Italy and places where you know, the food 294 00:20:50,440 --> 00:20:56,639 Speaker 1: is just natural portion sizes, uh farm to table. They 295 00:20:56,640 --> 00:21:01,200 Speaker 1: sit down and they enjoy their food. They take their time. 296 00:21:02,720 --> 00:21:06,200 Speaker 1: They don't think what can't I eat. It's high quality, 297 00:21:06,760 --> 00:21:11,359 Speaker 1: it's smaller quantities, and it's wine, and it's cheese and 298 00:21:11,440 --> 00:21:17,639 Speaker 1: it's bread. It's not what they are avoiding. It's what 299 00:21:17,720 --> 00:21:23,119 Speaker 1: they're enjoying. And everyone can do that, but we can't 300 00:21:23,119 --> 00:21:26,040 Speaker 1: do that with all this misinformation. One final quick break 301 00:21:26,040 --> 00:21:27,959 Speaker 1: and when come back and give you numbers, So how 302 00:21:27,960 --> 00:21:30,679 Speaker 1: do you do this five to six meals? How many calories? 303 00:21:30,920 --> 00:21:32,639 Speaker 1: How do you spread it out? What should you do? 304 00:21:33,119 --> 00:21:44,600 Speaker 1: More specific when we come back, why you should eat 305 00:21:44,720 --> 00:21:47,320 Speaker 1: five to six meals per day? That's what I do. 306 00:21:48,040 --> 00:21:51,480 Speaker 1: That's what's worked for me. That's what worked for so 307 00:21:51,520 --> 00:21:54,320 Speaker 1: many of my clients back in the day, and continues 308 00:21:54,760 --> 00:21:58,600 Speaker 1: with people I consult with, and and and it's what 309 00:21:58,680 --> 00:22:02,600 Speaker 1: I do. It's what's work. It's about finding those foods, 310 00:22:02,640 --> 00:22:04,480 Speaker 1: as I've said over and over again, because I want 311 00:22:04,480 --> 00:22:08,600 Speaker 1: to hammer it home. Just like exercise, you find the exercise. 312 00:22:08,800 --> 00:22:12,200 Speaker 1: If you hate indoor cycling, you don't have to do it. 313 00:22:12,640 --> 00:22:16,000 Speaker 1: You got nine million other forms a cardio. If you 314 00:22:16,040 --> 00:22:18,359 Speaker 1: don't like eggs as a source of protein, you don't 315 00:22:18,400 --> 00:22:21,280 Speaker 1: have to eat it. You gotta find a different healthy 316 00:22:21,320 --> 00:22:26,160 Speaker 1: source of protein. Okay, vegan, vegetarian, whatever you want to do. 317 00:22:26,600 --> 00:22:32,240 Speaker 1: You just have to find what you like and then 318 00:22:32,600 --> 00:22:34,960 Speaker 1: that's gonna work for you. All right. So I'm just 319 00:22:35,000 --> 00:22:37,119 Speaker 1: gonna throw out some round numbers to give you an 320 00:22:37,200 --> 00:22:39,199 Speaker 1: idea of how to do this to get started at 321 00:22:39,200 --> 00:22:42,280 Speaker 1: the very least, because they want actionable advice for everyone 322 00:22:42,880 --> 00:22:46,239 Speaker 1: generally speaking, you know, women, and obviously depends on your 323 00:22:46,240 --> 00:22:48,600 Speaker 1: body size and activity level, but let's use as round numbers. 324 00:22:48,640 --> 00:22:52,600 Speaker 1: Two thousand cows per day men, let's say around now again. 325 00:22:52,640 --> 00:22:56,200 Speaker 1: Plus or mind is based on age, weight and activity level, 326 00:22:56,520 --> 00:22:59,720 Speaker 1: but let's just use really round numbers to show you 327 00:22:59,760 --> 00:23:03,120 Speaker 1: how you can do this. So if you eat and 328 00:23:03,200 --> 00:23:05,960 Speaker 1: you have your breakfast, as I highly recommend, let's say 329 00:23:06,000 --> 00:23:10,400 Speaker 1: your meals are seven am, ten am, one pm, three pm, 330 00:23:10,640 --> 00:23:14,119 Speaker 1: seven pm, and then a snack at nine pm. Okay, 331 00:23:14,119 --> 00:23:19,120 Speaker 1: so breakfast at seven ten, yes, ten, one, three, seven, nine. 332 00:23:19,720 --> 00:23:23,720 Speaker 1: Now the ten, the three, and the nine are gonna 333 00:23:23,760 --> 00:23:26,600 Speaker 1: be a little bit smaller. And here's the way I 334 00:23:26,640 --> 00:23:29,760 Speaker 1: have found success. Let me give you the number. So 335 00:23:29,800 --> 00:23:33,320 Speaker 1: if we're talking two thousand cowies for a woman, breakfast 336 00:23:33,400 --> 00:23:38,120 Speaker 1: four hundred calories, then at ten am three hundred, then 337 00:23:38,160 --> 00:23:41,320 Speaker 1: at one back to four hundred, so it's gonna go 338 00:23:41,520 --> 00:23:45,000 Speaker 1: four hundred, three hundred and alternate. So basically, the in 339 00:23:45,080 --> 00:23:48,760 Speaker 1: between meals are a little bit less, and you can 340 00:23:48,800 --> 00:23:50,879 Speaker 1: bump that down, so you could do a breakfast as 341 00:23:50,880 --> 00:23:53,880 Speaker 1: a woman at five hundred calories. Start your day, front 342 00:23:53,880 --> 00:23:57,720 Speaker 1: load your day, totally believe in that five hundred cowies, 343 00:23:57,760 --> 00:24:02,920 Speaker 1: and then you're ten am two hours and then four hundred, 344 00:24:02,960 --> 00:24:05,320 Speaker 1: three hundred, four hundred and then two hundred is your 345 00:24:05,320 --> 00:24:08,400 Speaker 1: final one and that's gonna help you sleep. You can 346 00:24:08,440 --> 00:24:11,880 Speaker 1: do you know, a healthy whatever, apple with peanut butter 347 00:24:11,960 --> 00:24:14,600 Speaker 1: a little protein shake at nine pm if you want, 348 00:24:14,720 --> 00:24:17,119 Speaker 1: or you can take that two hundred and put it 349 00:24:17,160 --> 00:24:20,959 Speaker 1: back and do five meals. Okay, and let's do this 350 00:24:21,040 --> 00:24:24,160 Speaker 1: for men. And you're gonna see five hundred collies for breakfast, 351 00:24:24,480 --> 00:24:27,920 Speaker 1: to fifty for that ten am, five hundred for lunch, 352 00:24:28,440 --> 00:24:32,359 Speaker 1: to fifty for that three PM, five hundred for dinner, 353 00:24:32,880 --> 00:24:36,680 Speaker 1: and to fifty at nine pm. So you see how 354 00:24:36,760 --> 00:24:38,800 Speaker 1: you can break it down, and you can see how 355 00:24:38,840 --> 00:24:40,919 Speaker 1: that's six meals. If you don't want to do that 356 00:24:41,040 --> 00:24:43,840 Speaker 1: nine pm, take those calories, whether it's two hundred or 357 00:24:43,880 --> 00:24:49,000 Speaker 1: two fifty and front loaded. Again, I'm basically saying seven, 358 00:24:49,760 --> 00:24:54,080 Speaker 1: one and seven are your meals, and it's that just 359 00:24:54,119 --> 00:24:57,080 Speaker 1: thinking as I say that out loud. If you eight 360 00:24:57,560 --> 00:25:02,400 Speaker 1: three meals a day, seven one and seven, is that doable? Wait, 361 00:25:02,480 --> 00:25:04,399 Speaker 1: let me go back to what they said. Let me 362 00:25:04,440 --> 00:25:09,320 Speaker 1: go back seven three meals. Less frequent eating has been 363 00:25:09,320 --> 00:25:13,480 Speaker 1: shown to improve satiety. Yeah, so if you eat at 364 00:25:13,520 --> 00:25:16,000 Speaker 1: seven and at one and at seven pm, you should 365 00:25:16,040 --> 00:25:21,639 Speaker 1: be full. No, and let me kind of tie this 366 00:25:21,760 --> 00:25:24,600 Speaker 1: all together as we were, you know, kind of bring 367 00:25:24,640 --> 00:25:27,760 Speaker 1: this show to a to a close here when they 368 00:25:27,800 --> 00:25:31,000 Speaker 1: talk about more frequent eating. In many of these articles 369 00:25:31,040 --> 00:25:36,679 Speaker 1: they use terms like grazing and nibbling. Absolutely not. I 370 00:25:36,840 --> 00:25:41,280 Speaker 1: disagree totally. That is not more frequent meals. That's snacking. 371 00:25:42,440 --> 00:25:45,360 Speaker 1: Grazing is not more frequent meals. I need to make 372 00:25:45,400 --> 00:25:49,560 Speaker 1: that clarification. If you watch professional athletes, you know, go 373 00:25:49,640 --> 00:25:52,320 Speaker 1: to the extreme study people who need to need to 374 00:25:52,480 --> 00:25:55,400 Speaker 1: be at their optimal to make a living. And again 375 00:25:55,480 --> 00:25:58,320 Speaker 1: that's not You're gonna not gonna be as extreme. But 376 00:25:58,480 --> 00:26:02,280 Speaker 1: we learn from that. We take the science, as they 377 00:26:02,359 --> 00:26:05,679 Speaker 1: say all the time, the science and the anecdotal and 378 00:26:05,720 --> 00:26:08,560 Speaker 1: the extremes, and then common sense, and we pull it 379 00:26:08,560 --> 00:26:11,760 Speaker 1: all together and we figured out in the show and 380 00:26:11,800 --> 00:26:16,600 Speaker 1: I explain it, and so it's not about nibbling and 381 00:26:16,640 --> 00:26:20,200 Speaker 1: grazing that doesn't work. That's where problems happen. So do 382 00:26:20,280 --> 00:26:23,200 Speaker 1: not misunderstand me when I talk about more frequent meals. 383 00:26:23,280 --> 00:26:26,959 Speaker 1: It's not grazing. And the Harvard publication use that term grazing. 384 00:26:27,359 --> 00:26:32,399 Speaker 1: That's confusing, that's not helpful. That's a perfect way to 385 00:26:32,440 --> 00:26:35,360 Speaker 1: kind of bring this all together. So just to give you, 386 00:26:35,800 --> 00:26:39,240 Speaker 1: uh a couple of ideas. Two cows, what is that? 387 00:26:39,240 --> 00:26:44,240 Speaker 1: That's an apple with peanut butter apple great source of carbs, 388 00:26:44,440 --> 00:26:48,480 Speaker 1: healthy fruit nutrients, peanut butter, protein. When you put those 389 00:26:48,520 --> 00:26:52,199 Speaker 1: two things together, satiety, the protein with the and you go. 390 00:26:52,280 --> 00:26:55,399 Speaker 1: Sugars don't start me. When you add protein to a 391 00:26:55,440 --> 00:26:58,600 Speaker 1: fruit like that, it changes the way your body processes 392 00:26:58,640 --> 00:27:02,679 Speaker 1: it in a positive way. Peter and Hummus. Again, size 393 00:27:02,720 --> 00:27:06,760 Speaker 1: matters with all this, But Peter and Hummas cottage, cheese 394 00:27:06,760 --> 00:27:10,040 Speaker 1: and fruit. You'll see the theme here. And those are 395 00:27:10,080 --> 00:27:12,440 Speaker 1: basically that That to fifty apple with peanut butter. That's 396 00:27:12,440 --> 00:27:15,480 Speaker 1: your ten AM, that's your one PM. Those are the 397 00:27:15,560 --> 00:27:18,680 Speaker 1: meals that when you skip them, the wheels fall off. 398 00:27:19,920 --> 00:27:22,399 Speaker 1: Those are the meals that are so important in my opinion. 399 00:27:22,560 --> 00:27:29,840 Speaker 1: The two in betweens Satiety, not letting those blood uh 400 00:27:29,840 --> 00:27:35,760 Speaker 1: sugar levels drop, not getting too hungry, constant level of 401 00:27:35,960 --> 00:27:39,840 Speaker 1: energy for your body and your brain. You're not just 402 00:27:40,040 --> 00:27:44,600 Speaker 1: eating for weight loss, you're eating for health. You're eating 403 00:27:44,760 --> 00:27:47,879 Speaker 1: to have the energy to do what you need to 404 00:27:47,920 --> 00:27:55,560 Speaker 1: do throughout the day, and you're eating to fuel your brain. Okay, 405 00:27:55,800 --> 00:28:01,840 Speaker 1: and finally, decreased risk of cancers and other diseases. Is Yes, 406 00:28:02,320 --> 00:28:07,080 Speaker 1: fewer calories longevity, but you can do fewer calories and 407 00:28:07,200 --> 00:28:14,080 Speaker 1: healthy foods and and nutrients to do all those things 408 00:28:14,119 --> 00:28:16,920 Speaker 1: that we don't talk about enough at least other people. 409 00:28:17,040 --> 00:28:21,360 Speaker 1: I definitely do here. We need to eat the foods 410 00:28:21,400 --> 00:28:25,879 Speaker 1: to be protective against disease and many other things like 411 00:28:26,040 --> 00:28:33,000 Speaker 1: cancer that comes from eating the healthy foods. Okay, so 412 00:28:33,040 --> 00:28:37,320 Speaker 1: there you have it. I want you to eat. I 413 00:28:37,320 --> 00:28:41,479 Speaker 1: want you to eat. This is this not great news. 414 00:28:41,520 --> 00:28:44,200 Speaker 1: So what is the takeaway? You got to find healthier foods. 415 00:28:45,200 --> 00:28:50,000 Speaker 1: And I can say it with absolute certainty that if 416 00:28:50,000 --> 00:28:54,560 Speaker 1: you think you can't eat healthy foods frequently and be 417 00:28:55,440 --> 00:29:00,720 Speaker 1: happy and satisfied, you just haven't figured it out yet. 418 00:29:02,880 --> 00:29:07,720 Speaker 1: I love what I eat, and over time you get 419 00:29:07,720 --> 00:29:11,320 Speaker 1: healthier and healthier. You crave the bad stuff, the less 420 00:29:11,320 --> 00:29:14,600 Speaker 1: healthy stuff a little less. You still have it. I 421 00:29:14,640 --> 00:29:16,720 Speaker 1: talk about all the time, and you hear all the time, 422 00:29:17,400 --> 00:29:20,920 Speaker 1: and most people are and most people aren't eating three 423 00:29:20,920 --> 00:29:25,040 Speaker 1: meals a day. I don't care that. Finally, that line 424 00:29:25,080 --> 00:29:27,680 Speaker 1: one mile more time, because it's just nuts. The inverse 425 00:29:27,760 --> 00:29:34,200 Speaker 1: association between weight and eating frequency. No way, unless meals 426 00:29:34,200 --> 00:29:37,240 Speaker 1: are an hour long, when you're when you're eating three 427 00:29:37,960 --> 00:29:45,720 Speaker 1: or two or four. So common sense science and living, 428 00:29:46,400 --> 00:29:50,840 Speaker 1: we need to eat. I want you to be able 429 00:29:51,000 --> 00:29:58,200 Speaker 1: to have a healthy relationship with food, not an unhealthy one. 430 00:29:59,520 --> 00:30:02,640 Speaker 1: M And that's enough, all right. Thank you so much 431 00:30:02,680 --> 00:30:06,280 Speaker 1: for listening. I am Tom Holland. This is Fitness Disrupted. 432 00:30:06,320 --> 00:30:09,360 Speaker 1: If you haven't yet rated the show, please do so 433 00:30:09,920 --> 00:30:12,600 Speaker 1: and you can follow me tom h Fit is my 434 00:30:12,680 --> 00:30:15,560 Speaker 1: Twitter as well as my Instagram. Tom h Fit question 435 00:30:15,640 --> 00:30:19,360 Speaker 1: comments right there. You can go to Fitness disrupted dot 436 00:30:19,360 --> 00:30:22,400 Speaker 1: com as well and email me through the site and 437 00:30:22,520 --> 00:30:26,000 Speaker 1: anytime you, you know, do social media with fitness disrupted. 438 00:30:26,040 --> 00:30:28,600 Speaker 1: If you hashtag fitness disrupted, I will see it that 439 00:30:28,720 --> 00:30:32,640 Speaker 1: way as well. Thank you so much. It's about science, 440 00:30:33,680 --> 00:30:40,120 Speaker 1: it's about common sense. It's about living being healthy. It's 441 00:30:40,200 --> 00:30:44,840 Speaker 1: not just about being a certain weight. It's about living 442 00:30:44,920 --> 00:30:49,120 Speaker 1: our healthiest, happiest fives. There are three things we can control. 443 00:30:50,080 --> 00:30:53,680 Speaker 1: What we put into our mouths, how much we move, 444 00:30:54,480 --> 00:30:59,360 Speaker 1: and our attitudes. That is awesome. Thank you for listening. 445 00:30:59,360 --> 00:31:02,880 Speaker 1: I'm Tom holl And. This is Fitness Disrupted. Believe in yourself. 446 00:31:08,840 --> 00:31:12,400 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 447 00:31:12,480 --> 00:31:15,320 Speaker 1: more podcasts from my heart Radio, visit the i heart 448 00:31:15,400 --> 00:31:18,800 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 449 00:31:18,840 --> 00:31:19,640 Speaker 1: favorite shows.