1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,920 --> 00:00:15,200 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. You know, 3 00:00:15,400 --> 00:00:18,680 Speaker 1: I thought I maybe should just call all these fit 4 00:00:18,760 --> 00:00:22,279 Speaker 1: tips that I generally do on Friday, like things that 5 00:00:22,320 --> 00:00:26,160 Speaker 1: annoyed me this week or bad information I just read, 6 00:00:27,400 --> 00:00:31,840 Speaker 1: and I'm gonna call this one fit tip more bs 7 00:00:31,920 --> 00:00:38,880 Speaker 1: about breakfast, more bs about breakfast. So a quick fit tip, 8 00:00:39,000 --> 00:00:42,080 Speaker 1: And yes it goes to something. I just read an 9 00:00:42,120 --> 00:00:48,320 Speaker 1: email I received from let's just call it a fitness 10 00:00:48,360 --> 00:00:52,159 Speaker 1: something or other, and it was an article about breakfast. Shocking, right, 11 00:00:52,640 --> 00:00:55,040 Speaker 1: And I'm going to read you a couple of sentences 12 00:00:55,120 --> 00:01:02,760 Speaker 1: from the article and I'm gonna tell you why it's 13 00:01:02,760 --> 00:01:10,360 Speaker 1: garbage and not helpful. And if you want to really 14 00:01:10,959 --> 00:01:14,320 Speaker 1: hear more about breakfast, I've talked about it and did 15 00:01:14,360 --> 00:01:17,920 Speaker 1: a podcast called is Breakfast really the most Important part 16 00:01:17,959 --> 00:01:21,880 Speaker 1: of the day? So, if after this fit tip you 17 00:01:21,920 --> 00:01:24,840 Speaker 1: want more science, I'm gonna give you two studies, which 18 00:01:24,920 --> 00:01:28,400 Speaker 1: I normally don't do in a fit tip. And to 19 00:01:28,480 --> 00:01:31,000 Speaker 1: keep this short, but I'm gonna give you two studies 20 00:01:31,000 --> 00:01:34,600 Speaker 1: as well. But if you want more, listen to that 21 00:01:34,640 --> 00:01:38,560 Speaker 1: podcast I did. Is Breakfast really the most important meal 22 00:01:38,560 --> 00:01:41,680 Speaker 1: of the day. And yes, of course, just like everything 23 00:01:41,680 --> 00:01:45,959 Speaker 1: else in exercise and nutrition, you can find both sides 24 00:01:46,200 --> 00:01:49,520 Speaker 1: of the argument. I'm just gonna give you the right 25 00:01:49,560 --> 00:01:54,360 Speaker 1: side and talk about how we gotta look at systems theory. 26 00:01:54,920 --> 00:01:58,440 Speaker 1: This is not linear stuff, and that is a huge 27 00:01:58,480 --> 00:02:00,960 Speaker 1: part of the problem is that. And when you look 28 00:02:00,960 --> 00:02:04,360 Speaker 1: at certain studies and if you look at it linearly, 29 00:02:04,600 --> 00:02:09,200 Speaker 1: the issue it doesn't work. It doesn't work. And only 30 00:02:09,240 --> 00:02:12,440 Speaker 1: someone who has had a career like me in a 31 00:02:12,639 --> 00:02:18,680 Speaker 1: scene what works for hundreds thousands of people over the decades, 32 00:02:19,200 --> 00:02:22,320 Speaker 1: and studied it and then studied human behavior what you'll 33 00:02:22,360 --> 00:02:28,760 Speaker 1: actually do. Then you start to slowly connect the dots 34 00:02:28,880 --> 00:02:32,440 Speaker 1: and the web the systems theory that we're talking about here. Okay, 35 00:02:32,520 --> 00:02:35,880 Speaker 1: let's jump right into it. More bs about breakfast. Okay. 36 00:02:36,160 --> 00:02:39,800 Speaker 1: Part of the article said, as such, you might have 37 00:02:39,919 --> 00:02:42,720 Speaker 1: heard people who eat breakfast way less and have a 38 00:02:42,840 --> 00:02:46,040 Speaker 1: reduced risk for certain health issues. Well, science says it's 39 00:02:46,080 --> 00:02:48,960 Speaker 1: more complicated than that. I'd agree with. The second sentence 40 00:02:49,440 --> 00:02:52,919 Speaker 1: goes on to say research shows eating breakfats will not 41 00:02:53,360 --> 00:03:00,960 Speaker 1: prevent disease or help you lose weight. Oh really, oh really, 42 00:03:01,840 --> 00:03:04,600 Speaker 1: Now again, this is a fit tip, But we're gonna 43 00:03:04,720 --> 00:03:07,799 Speaker 1: hit the concepts really quickly and really hard. First of all, 44 00:03:08,639 --> 00:03:11,760 Speaker 1: what kind of breakfast? And if you look at the research, 45 00:03:12,560 --> 00:03:16,720 Speaker 1: what is it most often? What is it most often? 46 00:03:16,760 --> 00:03:20,600 Speaker 1: Self reports? Did you eat breakfast? That's it many many 47 00:03:20,600 --> 00:03:22,920 Speaker 1: studies just did you eat breakfast? Okay, they we're gonna 48 00:03:22,919 --> 00:03:26,919 Speaker 1: strap light that out. So do you think it matters 49 00:03:26,960 --> 00:03:31,280 Speaker 1: what the breakfast is? Did you have fruit? Do you 50 00:03:31,280 --> 00:03:34,640 Speaker 1: have some yogurt and granola? Do you have some oatmeal? 51 00:03:35,160 --> 00:03:39,320 Speaker 1: Or did you just have breakfast? Now? Yes, this quick 52 00:03:39,320 --> 00:03:42,800 Speaker 1: fit tip and causality and correlation, get it, I get it. 53 00:03:42,880 --> 00:03:46,040 Speaker 1: But it's nuts and you can have nuts too, by 54 00:03:46,080 --> 00:03:49,400 Speaker 1: the way, with your granola. So what kind of breakfast? 55 00:03:50,120 --> 00:03:52,720 Speaker 1: A bagel with cream cheese or you having fruit? Right, 56 00:03:54,400 --> 00:03:59,080 Speaker 1: that's really important, but let's just let's just attack really quickly. Well, 57 00:03:59,200 --> 00:04:06,520 Speaker 1: will not prevent disease? Now, once again, this is systems theory, 58 00:04:06,760 --> 00:04:11,440 Speaker 1: and you know it's been over simplified eating breakfast? Well, 59 00:04:12,240 --> 00:04:18,480 Speaker 1: is there not research into eating certain fruits, berries, health, 60 00:04:19,760 --> 00:04:22,280 Speaker 1: cancer reduction, all that stuff? So right then and there 61 00:04:22,320 --> 00:04:26,560 Speaker 1: you go. Doesn't sound right to me. Here's a study though, 62 00:04:26,560 --> 00:04:30,120 Speaker 1: and I used this in that podcast that went deep 63 00:04:30,160 --> 00:04:34,440 Speaker 1: into the research on breakfast. This was in circulation July 64 00:04:34,560 --> 00:04:40,080 Speaker 1: two perspective study of breakfast eating an incident coronary heart 65 00:04:40,160 --> 00:04:44,040 Speaker 1: disease in a cohort of male US health professionals. Again, 66 00:04:44,080 --> 00:04:45,800 Speaker 1: if you want to go deep into this, listen to 67 00:04:45,839 --> 00:04:50,280 Speaker 1: that podcast. But I'm going to read from that study. 68 00:04:50,600 --> 00:04:53,560 Speaker 1: A study from Harvard School of Public Health adds to 69 00:04:53,680 --> 00:04:57,720 Speaker 1: evidence that eating breakfast is important for good health. Harvard 70 00:04:57,760 --> 00:05:01,120 Speaker 1: School of Public Health researchers found that and who regularly 71 00:05:01,240 --> 00:05:04,520 Speaker 1: skip breakfast had a twenty seven percent higher risk of 72 00:05:04,560 --> 00:05:08,000 Speaker 1: heart attack or death from coronary heart disease than those 73 00:05:08,000 --> 00:05:11,279 Speaker 1: who did eat a morning meal. Non breakfast eaters were 74 00:05:11,320 --> 00:05:15,160 Speaker 1: generally hungrier. That kind of makes sense, doesn't it later 75 00:05:15,200 --> 00:05:18,920 Speaker 1: in the day and ate more food at night, perhaps 76 00:05:19,000 --> 00:05:21,960 Speaker 1: leading to metabolic changes in heart disease. Again, the study 77 00:05:22,000 --> 00:05:26,920 Speaker 1: was published July in the American Heart Association journal Circulation. 78 00:05:27,560 --> 00:05:29,800 Speaker 1: Let me just read that once non breakfast eaters were 79 00:05:29,800 --> 00:05:32,919 Speaker 1: generally hungrier later in the day. Talk about front loading 80 00:05:32,960 --> 00:05:35,320 Speaker 1: your day, people, and eight more food at night. So 81 00:05:35,320 --> 00:05:37,240 Speaker 1: when people talk about, oh, eating at night, is it 82 00:05:37,279 --> 00:05:40,600 Speaker 1: bad for you? Um? Yes. In the case that so 83 00:05:40,640 --> 00:05:43,360 Speaker 1: many people take the vast majority of their cowards at night. 84 00:05:43,400 --> 00:05:46,920 Speaker 1: Why because they skip breakfast, because they eat a bad breakfast, 85 00:05:47,400 --> 00:05:52,279 Speaker 1: they load up on processed foods. And that's why these 86 00:05:52,760 --> 00:05:57,200 Speaker 1: articles drive me berserk. When more study meal frequency and 87 00:05:57,240 --> 00:05:59,880 Speaker 1: timing are associated with changes in body mass index in 88 00:06:00,320 --> 00:06:03,760 Speaker 1: adventist health. Study to this was the Journal of Nutrition, 89 00:06:03,839 --> 00:06:07,640 Speaker 1: September two thousand seventeen. What methods did they use? They 90 00:06:07,680 --> 00:06:12,000 Speaker 1: looked and used data from over fifty thousand adult members 91 00:06:12,279 --> 00:06:17,160 Speaker 1: aged thirty plus of the Seventh Day Adventist churches in 92 00:06:17,200 --> 00:06:21,960 Speaker 1: the United States and Canada. What was the conclusion breakfast 93 00:06:22,000 --> 00:06:25,680 Speaker 1: eaters experienced a decreased b m I that's body mass 94 00:06:25,680 --> 00:06:29,880 Speaker 1: index compared with breakfast skippers relative to subjects who ate 95 00:06:29,880 --> 00:06:33,440 Speaker 1: their largest meal at dinner. Those who consumed breakfast as 96 00:06:33,440 --> 00:06:38,440 Speaker 1: the largest meal experienced a significant decrease in b m I, 97 00:06:38,640 --> 00:06:42,440 Speaker 1: and those who consumed a big lunch experienced a smaller 98 00:06:42,480 --> 00:06:44,960 Speaker 1: but still significant decrease in b m I. Then did 99 00:06:44,960 --> 00:06:50,039 Speaker 1: those who ate their largest meal at dinner? Okay, almost finished, 100 00:06:50,120 --> 00:06:52,800 Speaker 1: but I saved one of the best sentences from this 101 00:06:52,920 --> 00:06:56,080 Speaker 1: article that drove me berserk for last and here it 102 00:06:56,120 --> 00:07:01,400 Speaker 1: is so. The sentence before or again was research shows 103 00:07:01,400 --> 00:07:03,840 Speaker 1: eating breakfast will not prevent disease or help you lose weight. 104 00:07:04,560 --> 00:07:07,240 Speaker 1: And the next one is instead the type of people 105 00:07:07,320 --> 00:07:10,960 Speaker 1: who eat breakfast maybe more likely to here we go 106 00:07:11,320 --> 00:07:14,600 Speaker 1: follow other healthy habits like exercising and eating on a 107 00:07:14,640 --> 00:07:21,440 Speaker 1: consistent schedule. That's a problem. It's exactly the point, and 108 00:07:21,440 --> 00:07:24,520 Speaker 1: that exist is exactly what I strive to do here 109 00:07:24,520 --> 00:07:26,600 Speaker 1: on Fitness Disrupted and in my books and everything else. 110 00:07:27,160 --> 00:07:32,200 Speaker 1: This is systems theory. Okay, complex, it's a complex systems theory. 111 00:07:32,280 --> 00:07:35,520 Speaker 1: It isn't it isn't you know? When I had Dr 112 00:07:35,720 --> 00:07:37,960 Speaker 1: Brad Shawn Feld on the show, like we went back 113 00:07:37,960 --> 00:07:41,560 Speaker 1: and forth about simplistic yet not right. So you know 114 00:07:41,600 --> 00:07:44,320 Speaker 1: what's simple is when you move, the more you move, 115 00:07:44,400 --> 00:07:46,560 Speaker 1: you burn more cowards, you expend more energy. That's simple 116 00:07:46,920 --> 00:07:49,200 Speaker 1: than trying to get how to do it and other 117 00:07:49,240 --> 00:07:52,280 Speaker 1: mechanisms in there. Now we're getting a little more complicated, 118 00:07:54,200 --> 00:07:58,360 Speaker 1: but it's about behavior and when one thing leads to another. 119 00:07:59,800 --> 00:08:03,760 Speaker 1: My wife started indoor cycling, not long periods of time, 120 00:08:04,040 --> 00:08:10,120 Speaker 1: she's consistent, but she burns significant calories outside of just 121 00:08:10,680 --> 00:08:16,440 Speaker 1: the bike. Why because it led to other things lead 122 00:08:16,520 --> 00:08:22,120 Speaker 1: to better food choices, eating healthier feeling better about yourself. 123 00:08:23,200 --> 00:08:25,280 Speaker 1: So let me read that line again. Instead, the type 124 00:08:25,280 --> 00:08:28,640 Speaker 1: of people who eat breakfast maybe more likely to follow 125 00:08:28,640 --> 00:08:35,480 Speaker 1: other healthy habits like exercising and eating on a consistent schedule. Um. Yeah, 126 00:08:35,600 --> 00:08:39,400 Speaker 1: and you could flip that people who exercise may eat 127 00:08:39,400 --> 00:08:42,520 Speaker 1: breakfast and then eat healthy on a consistent schedule and 128 00:08:42,559 --> 00:08:47,800 Speaker 1: eat healthier. It is supporting rather than refuting the premise 129 00:08:47,880 --> 00:08:51,439 Speaker 1: of breakfast. It is looking at it in such a vacuum, 130 00:08:51,720 --> 00:08:56,720 Speaker 1: in such a linear way. And that is a huge 131 00:08:56,720 --> 00:08:59,520 Speaker 1: issue in all of this, and it's why we can't 132 00:08:59,559 --> 00:09:02,679 Speaker 1: just look at studies in and of themselves. And I 133 00:09:02,720 --> 00:09:06,679 Speaker 1: love it, like it is rare in an article that 134 00:09:06,800 --> 00:09:13,880 Speaker 1: they refute themselves that beautifully. Oftentimes they do if they're actually, 135 00:09:14,360 --> 00:09:18,000 Speaker 1: you know, somewhat decent writers, they'll do the if well yeah, 136 00:09:18,040 --> 00:09:20,840 Speaker 1: if but or then but or you know, yes, but 137 00:09:21,520 --> 00:09:23,960 Speaker 1: that's what I'm trying to say here. Yes, but you know, 138 00:09:24,120 --> 00:09:27,280 Speaker 1: maybe it's that people who eat breakfast move more and 139 00:09:27,320 --> 00:09:31,640 Speaker 1: are happier, and you know, maybe that's maybe that's part 140 00:09:31,679 --> 00:09:35,599 Speaker 1: of it. Yeah, it is. It is. It's all connected, everybody, 141 00:09:35,679 --> 00:09:37,120 Speaker 1: And that's why each and every show I do on 142 00:09:37,160 --> 00:09:39,640 Speaker 1: all these topics, it's when you do the excessive moderation. 143 00:09:40,160 --> 00:09:42,320 Speaker 1: When you take oh I'm gonna do that and a 144 00:09:42,320 --> 00:09:44,160 Speaker 1: little of that. I'm gonna take that concept. I'm gonna 145 00:09:44,160 --> 00:09:47,440 Speaker 1: figure out what works for me within that type of cardio. 146 00:09:47,520 --> 00:09:51,280 Speaker 1: I like type of healthy fats. I'm gonna have protein. 147 00:09:51,400 --> 00:09:53,160 Speaker 1: But what what's the source? You don't need the best, 148 00:09:53,840 --> 00:09:57,400 Speaker 1: neither one that you're gonna eat the most frequently. Okay, 149 00:09:58,840 --> 00:10:00,719 Speaker 1: what is systems theory? Because thrown that out a bunch 150 00:10:00,760 --> 00:10:04,040 Speaker 1: of times, it's the whole is greater than the sum 151 00:10:04,040 --> 00:10:07,199 Speaker 1: of the part. Okay, you can't look at these concepts 152 00:10:07,200 --> 00:10:09,800 Speaker 1: and a vacuum. It's not linear. As I said, your health, 153 00:10:09,920 --> 00:10:13,679 Speaker 1: your behavior, they are influenced by a variety of factors 154 00:10:13,720 --> 00:10:18,000 Speaker 1: that work together as a system. When you make change 155 00:10:18,000 --> 00:10:21,840 Speaker 1: to one, it doesn't single out that one. You can't 156 00:10:21,840 --> 00:10:27,600 Speaker 1: just pull that out. That element connects to others. Breakfast, 157 00:10:29,120 --> 00:10:35,440 Speaker 1: frontloading your day healthy leads to other healthy things. They 158 00:10:35,480 --> 00:10:38,480 Speaker 1: set it right in there, and when you adjust one, 159 00:10:39,920 --> 00:10:44,000 Speaker 1: it makes changes through the whole system. When you you know, 160 00:10:44,040 --> 00:10:47,199 Speaker 1: people say, oh, I only rode the bike for twenty minutes. 161 00:10:47,200 --> 00:10:49,120 Speaker 1: Now you rode the bike for twenty minutes, and that's 162 00:10:49,120 --> 00:10:53,720 Speaker 1: gonna make positive changes throughout the system, how you feel, 163 00:10:54,080 --> 00:10:57,079 Speaker 1: what you eat, how much you move for the rest 164 00:10:57,120 --> 00:11:00,800 Speaker 1: of the day, more energy, going to stop the linear thinking. 165 00:11:00,840 --> 00:11:04,320 Speaker 1: It's gonna be a huge focus of my work going forward. 166 00:11:04,320 --> 00:11:08,800 Speaker 1: This is systems. These are complex systems involving pretty simple 167 00:11:09,960 --> 00:11:15,880 Speaker 1: concepts done consistently excessive moderation. So there you go. And 168 00:11:15,920 --> 00:11:19,160 Speaker 1: what I love leaving with this. If you're not even 169 00:11:19,160 --> 00:11:24,800 Speaker 1: breakfast and you're struggling, then change something. Then maybe you 170 00:11:24,880 --> 00:11:28,440 Speaker 1: try that, Maybe you try the healthy breakfast. Maybe your 171 00:11:28,440 --> 00:11:30,920 Speaker 1: frontloads your day and you give it time to work. 172 00:11:32,600 --> 00:11:35,839 Speaker 1: You can cherry pick your data, you can cherry pick 173 00:11:35,840 --> 00:11:41,839 Speaker 1: your studies, or you can see what fits in that 174 00:11:42,000 --> 00:11:47,079 Speaker 1: systems theory, which is really hard for many people to 175 00:11:47,160 --> 00:11:48,800 Speaker 1: do on their own. And that's what this show is about. 176 00:11:49,200 --> 00:11:52,160 Speaker 1: Enough fit tip is over. If you again want more 177 00:11:52,240 --> 00:11:56,400 Speaker 1: on the breakfast discussion, listen to that podcast I did 178 00:11:56,600 --> 00:11:59,200 Speaker 1: on his breakfast really the most important part of the day. 179 00:11:59,240 --> 00:12:01,200 Speaker 1: But there you go. If you take nothing away from 180 00:12:01,240 --> 00:12:05,360 Speaker 1: this one, it's the systems theory. It's the Hey, this 181 00:12:05,440 --> 00:12:07,440 Speaker 1: is all connected, and you're gonna hear me talk more 182 00:12:07,480 --> 00:12:10,760 Speaker 1: and more about that. And when you take these quote 183 00:12:10,840 --> 00:12:13,800 Speaker 1: unquote small changes and do them consistently doesn't make any 184 00:12:14,160 --> 00:12:18,280 Speaker 1: dramatic change to your life. You're not depriving yourself of anything. 185 00:12:19,040 --> 00:12:23,320 Speaker 1: You're eating, you're moving, you're feeling good, and you're living longer. 186 00:12:24,720 --> 00:12:27,160 Speaker 1: You want to reach out, question comments. Tom h Fit 187 00:12:27,320 --> 00:12:30,000 Speaker 1: is my Twitter and Instagram Tom h Fit. You can 188 00:12:30,040 --> 00:12:34,280 Speaker 1: go right to fitness disrupted dot com as well. Remember 189 00:12:34,400 --> 00:12:36,760 Speaker 1: there are three things we control, how much we move, 190 00:12:36,800 --> 00:12:38,840 Speaker 1: what we put into our mouse, and our attitudes, and 191 00:12:39,080 --> 00:12:45,280 Speaker 1: that people is awesome. I'm Tom Holland, exercise physiologist, certified 192 00:12:45,280 --> 00:12:50,480 Speaker 1: sports nutritionists and lover of everything health and wellness. Believe 193 00:12:50,520 --> 00:12:57,680 Speaker 1: in yourself. Fitness Disrupted is a production of I heart Radio. 194 00:12:58,240 --> 00:13:00,960 Speaker 1: For more podcasts from my heart Radio, visit the i 195 00:13:01,080 --> 00:13:04,560 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 196 00:13:04,600 --> 00:13:05,520 Speaker 1: your favorite shows.