1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,119 --> 00:00:13,119 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland, exercise physiologist. 3 00:00:14,520 --> 00:00:23,760 Speaker 1: Let's talk about moderation. Moderation, the definition of which is 4 00:00:25,400 --> 00:00:33,080 Speaker 1: the avoidance of excess or extremes that doesn't exist in exercise, 5 00:00:33,159 --> 00:00:37,800 Speaker 1: that doesn't exist in nutrition. It's always about this extremes. 6 00:00:38,280 --> 00:00:40,239 Speaker 1: It's always on the pendulum. It's either too much or 7 00:00:40,240 --> 00:00:44,240 Speaker 1: too little. And the crazy thing is when you try 8 00:00:44,280 --> 00:00:48,839 Speaker 1: to actually preach practice and then preach it as I 9 00:00:48,920 --> 00:00:52,720 Speaker 1: do and have been doing for decades now, you get 10 00:00:52,840 --> 00:00:57,760 Speaker 1: major pushback, You get major pushback. And I'm going to 11 00:00:57,840 --> 00:01:03,960 Speaker 1: talk about that how it's crazy that when it comes 12 00:01:04,000 --> 00:01:06,720 Speaker 1: to eating and that's going to be the focus moderation 13 00:01:06,840 --> 00:01:13,760 Speaker 1: and eating that you're actually going to hear studies where 14 00:01:13,760 --> 00:01:17,480 Speaker 1: they say totally wrong, way to do it wrong and 15 00:01:17,600 --> 00:01:22,319 Speaker 1: headlines that are just nuts. It's it's actually really interesting. 16 00:01:22,880 --> 00:01:27,800 Speaker 1: I rarely let my heart rate get up unless I'm exercising. 17 00:01:28,120 --> 00:01:30,280 Speaker 1: And the only thing, in other words, I don't want things. 18 00:01:30,520 --> 00:01:35,160 Speaker 1: I keep my stress level. Well, that's super important. Stress 19 00:01:35,240 --> 00:01:39,440 Speaker 1: is a choice, it's a choice. I loved studying the 20 00:01:39,959 --> 00:01:45,680 Speaker 1: stress process when I was studying my sports psychology exercise 21 00:01:46,160 --> 00:01:49,560 Speaker 1: science master's degree. I loved it, loved that whole thing. 22 00:01:50,680 --> 00:01:54,600 Speaker 1: I could do a whole show on that. But what 23 00:01:54,720 --> 00:01:59,760 Speaker 1: makes me nuts is what I'm gonna talk about today. 24 00:02:00,200 --> 00:02:05,200 Speaker 1: When you're given bad information about moderation and how it's 25 00:02:05,200 --> 00:02:09,359 Speaker 1: supposedly bad for you, and it's twisting the science, it's 26 00:02:09,400 --> 00:02:14,400 Speaker 1: twisting common sense, twisting and speaking of common sense, let 27 00:02:14,480 --> 00:02:17,360 Speaker 1: me just say I often have people ask me what 28 00:02:17,400 --> 00:02:20,120 Speaker 1: they should read, what I'm reading good books when it 29 00:02:20,120 --> 00:02:23,000 Speaker 1: comes to nutrition, exercise, all of those things. So I've 30 00:02:23,000 --> 00:02:25,400 Speaker 1: talked about it on the show before. The Blue Zones 31 00:02:25,600 --> 00:02:30,400 Speaker 1: incredible book about six different places in the world where 32 00:02:30,400 --> 00:02:36,000 Speaker 1: people live to be one hundred and beyond the most 33 00:02:36,240 --> 00:02:39,160 Speaker 1: centenarians and just older people who are thriving, not only 34 00:02:39,200 --> 00:02:44,320 Speaker 1: living longer lives, but thriving at a hundred and beyond, 35 00:02:44,760 --> 00:02:47,760 Speaker 1: and Blue Zones just denotes there was a scientist who 36 00:02:47,800 --> 00:02:50,680 Speaker 1: was literally circling these places on a map with a 37 00:02:50,680 --> 00:02:53,760 Speaker 1: blue pen, and that's how the title came out of that, 38 00:02:53,840 --> 00:02:59,480 Speaker 1: and researchers went there and they discovered the commonalities between 39 00:02:59,520 --> 00:03:03,959 Speaker 1: these people. What were they doing eating, living that made 40 00:03:04,000 --> 00:03:07,560 Speaker 1: them live longer? And and topic for another show. But 41 00:03:07,880 --> 00:03:10,639 Speaker 1: I literally am looking at the text friend who was 42 00:03:10,680 --> 00:03:14,120 Speaker 1: reading it right now, and she said, Hi, listening to 43 00:03:14,160 --> 00:03:19,280 Speaker 1: the Blue Zone. It doesn't seem like rocket science. Moderation, moderation, 44 00:03:20,600 --> 00:03:23,600 Speaker 1: And I wanted to do this show, and I said, 45 00:03:23,639 --> 00:03:27,960 Speaker 1: you know what, today's the day. Today's the day. And 46 00:03:28,000 --> 00:03:31,240 Speaker 1: here's the really cool thing. I am constantly studying, reading 47 00:03:31,320 --> 00:03:36,280 Speaker 1: books and and and studies and textbooks all about exercising it. 48 00:03:36,320 --> 00:03:40,120 Speaker 1: You never stop learning. I love it. I absolutely consume 49 00:03:40,160 --> 00:03:43,160 Speaker 1: it with with just a passion. And what was so 50 00:03:43,240 --> 00:03:46,680 Speaker 1: crazy is I have used this term excessive moderation theme 51 00:03:46,720 --> 00:03:50,400 Speaker 1: of today's show. I've talked about it on numerous other shows. 52 00:03:51,080 --> 00:03:53,160 Speaker 1: It is how I live. It is what I've been 53 00:03:53,200 --> 00:03:56,960 Speaker 1: doing for decades. As I've said before, I have not 54 00:03:57,200 --> 00:04:02,800 Speaker 1: changed what I do, my philosophy, my methodology since day one. 55 00:04:03,680 --> 00:04:09,200 Speaker 1: There's been no fat anything, workouts, diets, nothing slow and steady. Yes, 56 00:04:09,200 --> 00:04:13,520 Speaker 1: I'm an endurance athlete because I enjoy that that it's 57 00:04:13,640 --> 00:04:16,360 Speaker 1: not a sprint, it's a marathon. It goes for everything, 58 00:04:16,480 --> 00:04:19,200 Speaker 1: and I am willing to lose the battle to win 59 00:04:19,279 --> 00:04:21,520 Speaker 1: the war. What does that mean a lot of people 60 00:04:21,560 --> 00:04:24,400 Speaker 1: come at me and say it's too easy. You know 61 00:04:25,240 --> 00:04:28,240 Speaker 1: some of the comments about my books and even the 62 00:04:28,360 --> 00:04:34,800 Speaker 1: show Common Sense. Yeah, we're gonna talk about that. That's 63 00:04:34,839 --> 00:04:41,720 Speaker 1: what works. Extremes are actually easier. They're easier than moderation. 64 00:04:42,920 --> 00:04:47,280 Speaker 1: That's why diets are sold and people do them for 65 00:04:47,320 --> 00:04:50,080 Speaker 1: short amounts of time. It's easier to cut foods out 66 00:04:50,200 --> 00:04:53,240 Speaker 1: than it is to do moderation than to follow moderation. 67 00:04:53,320 --> 00:04:58,520 Speaker 1: I should say, okay, And here's what it's really cool. 68 00:04:58,640 --> 00:05:01,320 Speaker 1: So I was reading a book. You know, I've been 69 00:05:01,360 --> 00:05:07,200 Speaker 1: preaching the successive moderation forever, and I read about that. 70 00:05:07,440 --> 00:05:12,160 Speaker 1: One of the first best sellers about longevity, The Art 71 00:05:12,240 --> 00:05:15,800 Speaker 1: of Living long was a book written in fifteen fifty 72 00:05:15,839 --> 00:05:20,240 Speaker 1: by a guy named Luigi Cornaro. I hope I'm pronouncing 73 00:05:20,279 --> 00:05:26,000 Speaker 1: that right. Luigi Cornaro, he was an Italian again fifteen fifty, 74 00:05:26,400 --> 00:05:30,480 Speaker 1: wrote one of the first best sellers about living longer. 75 00:05:31,040 --> 00:05:35,159 Speaker 1: And what was his takeaway That life could be extended 76 00:05:35,200 --> 00:05:40,279 Speaker 1: through practicing moderation. Made me so happy, made my day. 77 00:05:40,640 --> 00:05:43,880 Speaker 1: Read this a couple of weeks ago. It's on my 78 00:05:43,960 --> 00:05:48,520 Speaker 1: wall now, all right, you go back to ancient Greek 79 00:05:48,560 --> 00:05:52,200 Speaker 1: poet hessiad. I hope I'm pronouncing that right. I'm feeling 80 00:05:52,240 --> 00:05:58,279 Speaker 1: bad while my philosophy and Latin from years ago ancient 81 00:05:58,400 --> 00:06:02,760 Speaker 1: Greek poet who wrote in his poem Works and Days 82 00:06:03,400 --> 00:06:10,400 Speaker 1: five b c. Moderation is best in all things, all right, 83 00:06:11,200 --> 00:06:15,600 Speaker 1: the avoidance of excess or extremes. It is what this 84 00:06:15,640 --> 00:06:21,760 Speaker 1: show is about. The disruption and fitness is moderation and 85 00:06:21,839 --> 00:06:25,760 Speaker 1: figuring out what works for you. The extremes have sold 86 00:06:25,800 --> 00:06:29,719 Speaker 1: for a really long time, but their results last for 87 00:06:29,880 --> 00:06:34,000 Speaker 1: a really short time. And or when it comes to 88 00:06:34,040 --> 00:06:39,560 Speaker 1: the exercise component, you get hurt, You get hurt, you 89 00:06:39,640 --> 00:06:44,719 Speaker 1: get injured. I'm injury free again, not because I was 90 00:06:44,760 --> 00:06:48,000 Speaker 1: born with crazy great genetics. I was on the bench 91 00:06:48,040 --> 00:06:53,279 Speaker 1: with shin splints my entire childhood trying to play sports soccer, football, 92 00:06:53,320 --> 00:06:57,919 Speaker 1: could not run because of really bad training methodologies. I 93 00:06:57,960 --> 00:07:02,240 Speaker 1: think probably looking back, I receiver's things like that. Today 94 00:07:02,839 --> 00:07:07,000 Speaker 1: ultra marathons, marathons, iron man triathlons injury free. But it's 95 00:07:07,040 --> 00:07:12,240 Speaker 1: because I practice, and not just preach. I practice moderation. 96 00:07:14,360 --> 00:07:16,520 Speaker 1: So when we come back from the break, I'm gonna 97 00:07:16,560 --> 00:07:20,720 Speaker 1: talk about moderation as it applies to food, and it's 98 00:07:20,800 --> 00:07:23,040 Speaker 1: making me nuts already because I'm gonna talk about a 99 00:07:23,080 --> 00:07:26,840 Speaker 1: couple of studies that contradict what I'm saying. Isn't that 100 00:07:27,200 --> 00:07:30,239 Speaker 1: I usually every show when I'm bringing up the studies, 101 00:07:30,240 --> 00:07:33,120 Speaker 1: and I try to do it every show because this 102 00:07:33,200 --> 00:07:37,080 Speaker 1: is about science busting the myths with science simplifying it. 103 00:07:37,440 --> 00:07:39,600 Speaker 1: But today is a little different, so I'm gonna bring 104 00:07:39,680 --> 00:07:43,280 Speaker 1: up studies that go against counter what I'm saying. I 105 00:07:43,360 --> 00:07:46,840 Speaker 1: love it and it drives me nuts, but I can 106 00:07:46,880 --> 00:07:51,680 Speaker 1: tell you why that is flawed. All right, we'll be 107 00:07:51,760 --> 00:08:05,520 Speaker 1: right back moderation. If you've listened to any other podcast 108 00:08:05,560 --> 00:08:09,080 Speaker 1: of mind, you've heard me talk about it over and 109 00:08:09,280 --> 00:08:17,040 Speaker 1: over and over again because it works. It works, and 110 00:08:17,160 --> 00:08:23,240 Speaker 1: I love practicing it myself because it doesn't change your 111 00:08:23,280 --> 00:08:28,400 Speaker 1: life dramatically. When it comes to food and diet and exercise, 112 00:08:28,800 --> 00:08:30,800 Speaker 1: if you only change one thing, which many people do. 113 00:08:30,840 --> 00:08:32,840 Speaker 1: They go on to diet, they don't really exercise, or 114 00:08:32,880 --> 00:08:35,080 Speaker 1: they just exercise and they don't change what they eat, 115 00:08:36,040 --> 00:08:39,200 Speaker 1: does not work long term. And it's if you're talking 116 00:08:39,320 --> 00:08:42,040 Speaker 1: weight loss. We always go back to that because that's 117 00:08:42,600 --> 00:08:44,840 Speaker 1: one of the top reasons people listen to the show 118 00:08:44,880 --> 00:08:47,480 Speaker 1: and our exercise trying to get healthy. And as I 119 00:08:47,520 --> 00:08:51,160 Speaker 1: will say over and over again, there are dozens and 120 00:08:51,240 --> 00:08:54,240 Speaker 1: dozens of benefits far beyond weight loss that come from 121 00:08:54,320 --> 00:08:58,200 Speaker 1: exercise and eating well. But we want to be a 122 00:08:58,280 --> 00:09:00,880 Speaker 1: healthy weight that goes with doesn't go without saying. It 123 00:09:00,880 --> 00:09:09,640 Speaker 1: needs to be said. Uh, but moderation makes everything easier. Yes, 124 00:09:09,960 --> 00:09:13,800 Speaker 1: here's here's the kicker. The weight loss doesn't happen in 125 00:09:13,800 --> 00:09:15,720 Speaker 1: a week. And if the weight loss happens in weak people, 126 00:09:16,040 --> 00:09:18,040 Speaker 1: that's water weight. We've talked about the math. I will 127 00:09:18,040 --> 00:09:20,559 Speaker 1: continue to talk about the math. Yes, you're gonna lose 128 00:09:20,840 --> 00:09:23,080 Speaker 1: somebody fat, you're also gonna lose a heck of a 129 00:09:23,120 --> 00:09:26,240 Speaker 1: lot of water because most of those diets are restrict 130 00:09:26,280 --> 00:09:29,840 Speaker 1: carbohydrates things like that. Yes, you're gonna lose you're gonna 131 00:09:29,880 --> 00:09:32,720 Speaker 1: restrict calories, and you're gonna lose some muscle, which is 132 00:09:32,760 --> 00:09:36,719 Speaker 1: really bad. Okay, that slows down your metabolism. So when 133 00:09:36,760 --> 00:09:39,720 Speaker 1: it comes to moderation and eating, I just posted this 134 00:09:39,760 --> 00:09:42,920 Speaker 1: morning first time, I feel so weird. I hate the 135 00:09:43,000 --> 00:09:46,199 Speaker 1: social media world hates us strong. We're not like the 136 00:09:46,240 --> 00:09:50,160 Speaker 1: word hate. But I'm older. I don't want to have 137 00:09:50,240 --> 00:09:51,880 Speaker 1: to play the game, but you gotta play the game. 138 00:09:51,960 --> 00:09:55,000 Speaker 1: So for the first time, I posted pretty much exactly 139 00:09:55,040 --> 00:09:58,040 Speaker 1: what I'm eating today, And one reason I could do 140 00:09:58,080 --> 00:09:59,720 Speaker 1: that is because I am so lazy. I buy it 141 00:10:00,559 --> 00:10:05,040 Speaker 1: at at different places omelet you know, my Deli makes 142 00:10:05,080 --> 00:10:08,040 Speaker 1: it for really inexpensive. I text, you know, go on 143 00:10:08,080 --> 00:10:14,320 Speaker 1: the app convenience. But that's another quote unquote tip on 144 00:10:14,559 --> 00:10:17,640 Speaker 1: how to stick to a plan. So at all the 145 00:10:17,679 --> 00:10:20,280 Speaker 1: food that I'm eating today because I grabbed it from 146 00:10:20,320 --> 00:10:22,520 Speaker 1: different places and I took a picture of it. I 147 00:10:22,559 --> 00:10:24,880 Speaker 1: put it on Instagram, Tom h Fit if you want 148 00:10:24,880 --> 00:10:28,240 Speaker 1: to see what I do there. And it's a lot 149 00:10:28,240 --> 00:10:33,280 Speaker 1: of food. It's and it's varied food. It's fruit, it's eggs, 150 00:10:33,400 --> 00:10:37,520 Speaker 1: it's chicken, it's sweet potatoes, it's a bean salad, it's 151 00:10:37,559 --> 00:10:42,319 Speaker 1: an apple, it's tuna. And guess what I'm I'm maintaining 152 00:10:42,320 --> 00:10:48,000 Speaker 1: my weight. It's it's working for me. And that's moderation. 153 00:10:48,000 --> 00:10:53,960 Speaker 1: I'm eating a bunch of different things and it's varied. 154 00:10:55,240 --> 00:11:00,440 Speaker 1: So let me go to the headlines of our goals 155 00:11:00,520 --> 00:11:04,040 Speaker 1: that counter contradict what I'm saying to you. Study reveals 156 00:11:04,080 --> 00:11:07,440 Speaker 1: that eating and moderation is a fool's Errand and here's this. 157 00:11:07,720 --> 00:11:10,920 Speaker 1: I love this subtitle. It's even better than that same article. 158 00:11:11,600 --> 00:11:14,800 Speaker 1: Study reveals that eating in moderation is a fool's errand 159 00:11:14,880 --> 00:11:17,840 Speaker 1: it sounds like wise low key advice, but it is 160 00:11:17,960 --> 00:11:25,400 Speaker 1: actually total bs. I get crazy when they pull and 161 00:11:25,400 --> 00:11:27,000 Speaker 1: I'm going to go to the studies that they're pulling 162 00:11:27,000 --> 00:11:31,000 Speaker 1: this from, because this is so common that they have 163 00:11:31,040 --> 00:11:34,080 Speaker 1: a study on exercise on nutrition. It says one thing, 164 00:11:34,160 --> 00:11:36,800 Speaker 1: and then to get views, to get readers to click 165 00:11:36,840 --> 00:11:42,360 Speaker 1: on it, you get a twisting of the results. Although 166 00:11:43,559 --> 00:11:46,320 Speaker 1: this is an example. Yes it's twisted, but not completely 167 00:11:46,360 --> 00:11:50,880 Speaker 1: the way it oftentimes is. Uh, but it's twisted, all right. 168 00:11:51,160 --> 00:11:55,040 Speaker 1: Second one, a very diet could lead to health problems, 169 00:11:55,440 --> 00:12:00,680 Speaker 1: research suggests. And then the third one, a very diet 170 00:12:00,760 --> 00:12:07,440 Speaker 1: may in capitals not be healthy. Crazy, Okay, so let's 171 00:12:07,440 --> 00:12:09,960 Speaker 1: go right to the studies. Let's go right to the studies. One. 172 00:12:11,120 --> 00:12:16,800 Speaker 1: This was in circulation two thousand eighteen, Recent Dietary Diversity 173 00:12:16,880 --> 00:12:21,760 Speaker 1: Implications for Obesity Prevention in Adult Populations, a science advisory 174 00:12:21,800 --> 00:12:28,000 Speaker 1: from the American Heart Association. All right, takeaway, I'm gonna 175 00:12:28,040 --> 00:12:30,960 Speaker 1: read you the entire takeaway. Given the current state of 176 00:12:31,000 --> 00:12:34,240 Speaker 1: the science on dietary diversity and the insufficient data to 177 00:12:34,320 --> 00:12:39,000 Speaker 1: inform recommendations on specific aspects of dietary diversity that may 178 00:12:39,000 --> 00:12:44,040 Speaker 1: be beneficial or detrimental to healthy weight. It is appropriate 179 00:12:44,120 --> 00:12:47,640 Speaker 1: to promote a healthy eating pattern that emphasizes adequate intake 180 00:12:47,679 --> 00:12:52,199 Speaker 1: of plant food, protein sources, low fat dairy products, vegetables, 181 00:12:52,240 --> 00:12:57,760 Speaker 1: and limits consumption of sweets, sugar sweetened beverages, and red meats. Hello, 182 00:12:58,320 --> 00:13:02,000 Speaker 1: what did they just say? Eat healthy eat from a 183 00:13:02,040 --> 00:13:05,640 Speaker 1: bunch of different sources. I'm gonna come back to that 184 00:13:05,960 --> 00:13:10,040 Speaker 1: second one even more against what we're talking about. What 185 00:13:10,080 --> 00:13:12,040 Speaker 1: I'm talking about here, how do the the name of 186 00:13:12,080 --> 00:13:16,280 Speaker 1: the study paper more, how do people define moderation? And 187 00:13:16,320 --> 00:13:21,959 Speaker 1: this was an appetite June two th sixt Okay. Results 188 00:13:22,000 --> 00:13:25,400 Speaker 1: suggest that the endorsement of moderation messages allows for a 189 00:13:25,480 --> 00:13:29,480 Speaker 1: wide range of interpretations of moderate consumption. Thus, we conclude 190 00:13:29,520 --> 00:13:33,440 Speaker 1: that moderation messages are unlikely to be effective messages for 191 00:13:33,600 --> 00:13:35,960 Speaker 1: helping people maintain or lose weight. All right, those are 192 00:13:35,960 --> 00:13:38,640 Speaker 1: the two studies you're going so what? Alright? Let me 193 00:13:38,679 --> 00:13:41,439 Speaker 1: give you the quotes from the one I just read you. 194 00:13:41,760 --> 00:13:44,120 Speaker 1: I don't want to name her, but here here's a 195 00:13:44,160 --> 00:13:48,200 Speaker 1: quote from one of the researchers. Um, this is just 196 00:13:49,360 --> 00:13:52,600 Speaker 1: eating a more diverse diet. Maybe associated with eating a 197 00:13:52,679 --> 00:14:01,200 Speaker 1: greater variety of both healthy and unhealthy foods. Shocking, shocking, Right, 198 00:14:01,360 --> 00:14:03,640 Speaker 1: Eating a more diverse diet may be associated with eating 199 00:14:03,640 --> 00:14:06,560 Speaker 1: a greater variety of both healthy and unhealthy foods. Hello, 200 00:14:07,520 --> 00:14:13,320 Speaker 1: So when I'm talking about eating moderate, eating moderation, it's 201 00:14:13,320 --> 00:14:17,240 Speaker 1: eating a wide variety of here's, here's, here's. This is 202 00:14:17,400 --> 00:14:25,880 Speaker 1: mind blowing healthy food, healthy food with the concept. See, 203 00:14:26,520 --> 00:14:30,600 Speaker 1: it's just pet we are not getting the information. I'm 204 00:14:30,600 --> 00:14:33,400 Speaker 1: gonna go back on because here's another quote from her. 205 00:14:34,280 --> 00:14:37,160 Speaker 1: Even diets that included a wide variety of healthy foods, 206 00:14:37,200 --> 00:14:40,280 Speaker 1: we didn't see the benefits like lower risk of diabetes 207 00:14:40,280 --> 00:14:45,200 Speaker 1: and obesity we expected, possibly because those diets also included 208 00:14:45,640 --> 00:14:50,160 Speaker 1: high quantities of unhealthy foods. Oh my gosh. They're missing 209 00:14:50,200 --> 00:14:54,680 Speaker 1: the message. They're twisting the message, they're confusing the message. 210 00:14:56,200 --> 00:14:59,320 Speaker 1: And you know what, I was gonna save this. I 211 00:14:59,360 --> 00:15:02,920 Speaker 1: have five I've talked about the greatest thing about what 212 00:15:02,960 --> 00:15:05,040 Speaker 1: I do, podcast books and stuff like that. As I 213 00:15:05,040 --> 00:15:07,240 Speaker 1: get the ability, have the ability to throw them under 214 00:15:07,280 --> 00:15:10,120 Speaker 1: the bus whenever I want. I'm gonna throw one under 215 00:15:10,160 --> 00:15:12,880 Speaker 1: the bus right now. I'm not gonna name him. It's 216 00:15:12,920 --> 00:15:16,400 Speaker 1: I got five as I said you could pick and choose. Uh, 217 00:15:16,520 --> 00:15:19,000 Speaker 1: those of you who know me and know them. I 218 00:15:19,040 --> 00:15:22,840 Speaker 1: have a brother who oftentimes will go on different diets, 219 00:15:22,880 --> 00:15:25,400 Speaker 1: and he went on one years ago and it was 220 00:15:25,560 --> 00:15:27,760 Speaker 1: one where on the weekends you could eat whatever you wanted. 221 00:15:29,480 --> 00:15:32,560 Speaker 1: He took that to mean eat as much as you can. 222 00:15:34,400 --> 00:15:37,880 Speaker 1: Didn't really work for him. Didn't really get the message. 223 00:15:39,560 --> 00:15:43,400 Speaker 1: So when you read a headline, let me back up, 224 00:15:44,040 --> 00:15:46,800 Speaker 1: that says study reveals that eating and moderation is a 225 00:15:46,840 --> 00:15:53,000 Speaker 1: fool's errand Um, when we talk moderation, we don't mean 226 00:15:53,800 --> 00:15:59,760 Speaker 1: that you eat a lot of unhealthy foods. That's kind 227 00:15:59,800 --> 00:16:04,800 Speaker 1: of the takeaway. But you're not getting that message. You're 228 00:16:04,880 --> 00:16:12,480 Speaker 1: not You're getting the mixed, muddled message. Okay, take away 229 00:16:12,560 --> 00:16:14,720 Speaker 1: from both of these that that kept coming up if 230 00:16:14,760 --> 00:16:19,480 Speaker 1: you read the research from those two studies that essentially 231 00:16:19,480 --> 00:16:24,520 Speaker 1: people are poor judges of moderate consumption. Okay, I get that, 232 00:16:25,560 --> 00:16:28,800 Speaker 1: But that's one reason so much of the research for 233 00:16:28,880 --> 00:16:32,560 Speaker 1: many many years in both diet and exercise is completely 234 00:16:32,640 --> 00:16:36,320 Speaker 1: flawed people, is because it comes from self reports. So 235 00:16:36,640 --> 00:16:40,520 Speaker 1: what's interesting is that these researchers will accept those findings. 236 00:16:42,320 --> 00:16:43,880 Speaker 1: How much did you eat today? What did you eat? 237 00:16:43,960 --> 00:16:45,800 Speaker 1: Last week, How much exercise did you do it, what 238 00:16:45,880 --> 00:16:49,080 Speaker 1: intensity did you do it? And then they come out 239 00:16:49,080 --> 00:16:52,960 Speaker 1: and say people are poor judges of of consumption how 240 00:16:53,040 --> 00:16:58,880 Speaker 1: much they take in Holy cow. Yeah, and that's why 241 00:16:59,320 --> 00:17:04,000 Speaker 1: when store, you know, restaurant chains and asked to put 242 00:17:04,040 --> 00:17:06,960 Speaker 1: the clerk value up and then it got shut down. 243 00:17:07,000 --> 00:17:09,000 Speaker 1: Was it New York? Where was it? I think it 244 00:17:09,080 --> 00:17:11,480 Speaker 1: was in New York. It may have changed again, but 245 00:17:11,800 --> 00:17:14,720 Speaker 1: restaurants put how many calories were and everything. People were nuts. 246 00:17:14,760 --> 00:17:18,520 Speaker 1: They didn't want to see it. So it's about knowledge. 247 00:17:18,920 --> 00:17:22,080 Speaker 1: So we talk about moderate consumption and mixing it up 248 00:17:22,240 --> 00:17:25,560 Speaker 1: varied that is still within the same calories people. And 249 00:17:25,560 --> 00:17:28,479 Speaker 1: I'm gonna give this one more twist in a second, 250 00:17:28,800 --> 00:17:32,639 Speaker 1: but I want to stay here. Okay, food is either 251 00:17:32,800 --> 00:17:38,520 Speaker 1: promoting disease or preventing it. And say that one more time. Food, 252 00:17:39,200 --> 00:17:42,399 Speaker 1: what we eat is either helping to promote disease or 253 00:17:42,400 --> 00:17:46,320 Speaker 1: it's helping to prevent it. Not eating means we don't 254 00:17:46,359 --> 00:17:54,520 Speaker 1: get those healthy compounds, vitamins, minerals, disease fighting nutrients, and 255 00:17:54,640 --> 00:17:58,560 Speaker 1: I believe that is one of the reasons we have disease. 256 00:17:59,320 --> 00:18:02,720 Speaker 1: The disease eats that we have today is because of 257 00:18:02,840 --> 00:18:06,600 Speaker 1: too much processed food, because of not enough healthy foods. 258 00:18:06,800 --> 00:18:09,920 Speaker 1: So when I eat what I put on Instagram today, 259 00:18:10,040 --> 00:18:12,760 Speaker 1: it makes me feel good because I know the research 260 00:18:12,960 --> 00:18:16,320 Speaker 1: into fruits and vegetables and leaning sources of protein and 261 00:18:16,359 --> 00:18:19,520 Speaker 1: what that does for us. Okay, if there's one thing 262 00:18:19,880 --> 00:18:23,760 Speaker 1: I always will tell you my shortcomings talked about last show. 263 00:18:23,760 --> 00:18:26,720 Speaker 1: I talked about I don't sleep enough and I don't 264 00:18:26,760 --> 00:18:29,920 Speaker 1: eat a varied enough healthy food. And I'm gonna talk 265 00:18:29,920 --> 00:18:34,960 Speaker 1: about the connection between limiting your healthy food so you 266 00:18:34,960 --> 00:18:37,480 Speaker 1: still want to eat moderation, but how that affects weight gain. 267 00:18:37,560 --> 00:18:40,119 Speaker 1: But I'm gonna save that, Okay, And here's one final 268 00:18:40,280 --> 00:18:42,720 Speaker 1: quote that drove me nuts. From one of these studies. 269 00:18:43,040 --> 00:18:46,320 Speaker 1: The researchers said, there is little consensus about what's so 270 00:18:46,400 --> 00:18:50,399 Speaker 1: called dietary diversity, is how it is measured, and whether 271 00:18:50,480 --> 00:18:56,080 Speaker 1: it is a healthy dietary goal. Okay. And before that, 272 00:18:56,440 --> 00:18:59,160 Speaker 1: they said in the study, four decades, health officials, including 273 00:18:59,160 --> 00:19:01,560 Speaker 1: those in the US, have recommended the public eat a 274 00:19:01,680 --> 00:19:05,359 Speaker 1: variety of foods. For instance, the current Centers for Disease 275 00:19:05,400 --> 00:19:09,280 Speaker 1: Control and Prevention dietary guidelines for Americans suggest a diet 276 00:19:09,280 --> 00:19:13,840 Speaker 1: should center on here we go fruits, vegetables, whole grains 277 00:19:13,880 --> 00:19:16,960 Speaker 1: and fat free or WOE fat, milk and milk products 278 00:19:17,000 --> 00:19:20,359 Speaker 1: supplemented with lean meats, poultry, fish beans, eggs, and nuts, 279 00:19:20,520 --> 00:19:24,359 Speaker 1: with the occasional consumption of saturated fats, trans fats, cholesterol, salt, 280 00:19:24,359 --> 00:19:27,359 Speaker 1: and added sugars. What the heck is wrong with that? 281 00:19:27,359 --> 00:19:32,720 Speaker 1: That is really good advice. I would argue moderation fruits, vegetables, 282 00:19:32,760 --> 00:19:38,399 Speaker 1: whole grains, fat free or WOA fat, milk, lean meats, fish, beans, eggs, 283 00:19:38,400 --> 00:19:41,960 Speaker 1: and nuts. That's a lot of options. Diets will say 284 00:19:42,960 --> 00:19:47,560 Speaker 1: you can't have grains, if you're paleo, you can't have 285 00:19:48,040 --> 00:19:51,600 Speaker 1: you fill in the blank. And that's how diets sell themselves. 286 00:19:51,640 --> 00:19:55,160 Speaker 1: And if you want to know way more about diets, 287 00:19:55,320 --> 00:20:00,120 Speaker 1: listened to diet Colts show I did with Matt Fitzgerald. Amazing, 288 00:20:01,400 --> 00:20:06,320 Speaker 1: amazing And if you want to kind of study how 289 00:20:06,400 --> 00:20:10,280 Speaker 1: people who live the longest, healthiest, happiest lives, what they do, 290 00:20:10,560 --> 00:20:14,760 Speaker 1: what they eat, they're eating all that I just described, 291 00:20:15,320 --> 00:20:18,240 Speaker 1: They cut out nothing, They drink copious amounts of wine, 292 00:20:19,359 --> 00:20:22,080 Speaker 1: reduces stress, they low levels of stress. But the foods 293 00:20:22,240 --> 00:20:25,280 Speaker 1: they don't. They eat what they have to because they 294 00:20:25,320 --> 00:20:28,720 Speaker 1: eat what they can and and most of these they're farmers, 295 00:20:28,840 --> 00:20:32,560 Speaker 1: the blue zones. They're they're not wealthy, they're living off 296 00:20:32,600 --> 00:20:36,960 Speaker 1: the land. Not processed foods, but a wide variety of food. 297 00:20:37,320 --> 00:20:39,959 Speaker 1: The greater the variety of food. It's just like exercise, 298 00:20:40,240 --> 00:20:42,760 Speaker 1: and I'll do a show excessive moderation about exercise, but 299 00:20:42,840 --> 00:20:48,600 Speaker 1: today it's about food. And when we talk moderation, we're 300 00:20:48,640 --> 00:20:52,080 Speaker 1: not saying have as many different types of candy. It 301 00:20:52,200 --> 00:20:55,639 Speaker 1: almost is like speaking down to people. I mean, I 302 00:20:55,680 --> 00:20:58,320 Speaker 1: get it, but this is this is the messaging. This 303 00:20:58,400 --> 00:21:02,760 Speaker 1: is the disconnect between the Ivory Tower and what people 304 00:21:02,800 --> 00:21:05,359 Speaker 1: can actually think and can do and can put into place. 305 00:21:05,560 --> 00:21:08,040 Speaker 1: And that's why when I have guests, and I have 306 00:21:08,080 --> 00:21:11,000 Speaker 1: some amazing guests scheduled to come up as well, I 307 00:21:11,119 --> 00:21:14,240 Speaker 1: have people who not only have the Ivory Tower experience, 308 00:21:14,400 --> 00:21:21,040 Speaker 1: but the real world application, like Matt Fitzgerald, like Troy Jacobson, 309 00:21:21,359 --> 00:21:26,200 Speaker 1: like Brad Schonfeld, like Michelle Olsen, like Daniel Lieberman. Dr. 310 00:21:26,280 --> 00:21:30,760 Speaker 1: Daniel Lieberman. Most of these are doctors PhD level. So 311 00:21:31,280 --> 00:21:33,560 Speaker 1: I'm gonna take one more break, and when we come back, 312 00:21:33,560 --> 00:21:35,600 Speaker 1: I'm gonna tie this all together and I'm gonna talk 313 00:21:35,600 --> 00:21:40,480 Speaker 1: about how even with the moderation and varying what you 314 00:21:40,560 --> 00:21:44,320 Speaker 1: do within that. People who tend to keep the weight 315 00:21:44,400 --> 00:21:47,480 Speaker 1: off tend to eat the same thing. What does that mean? 316 00:21:47,920 --> 00:21:50,760 Speaker 1: That sounds confusing. When we come back, we're gonna wrap 317 00:21:50,840 --> 00:21:55,080 Speaker 1: this all up and talk about how moderation works and 318 00:21:55,080 --> 00:21:56,520 Speaker 1: how you can make it work for you. We'll be 319 00:21:56,600 --> 00:22:07,840 Speaker 1: right back. Are you confused or are you happy? You 320 00:22:07,840 --> 00:22:11,200 Speaker 1: should be happier. I always talk about my show is 321 00:22:11,280 --> 00:22:15,200 Speaker 1: being good news. It's gonna make you uncomfortable. It's cold. 322 00:22:15,240 --> 00:22:19,040 Speaker 1: Fitness disrupted for a reason. Things aren't working in the 323 00:22:19,080 --> 00:22:23,240 Speaker 1: diet and exercise world for a reason. It's the bad information, 324 00:22:23,440 --> 00:22:26,239 Speaker 1: and oftentimes it's the information you want to hear. You 325 00:22:26,280 --> 00:22:28,679 Speaker 1: want to hear that you don't have enough time. You 326 00:22:28,760 --> 00:22:31,760 Speaker 1: want to hear that it's all about your genetics. You 327 00:22:31,800 --> 00:22:35,679 Speaker 1: want to hear that you can achieve your goals, that 328 00:22:35,720 --> 00:22:38,800 Speaker 1: you need to go on a restrictive diet. And it's 329 00:22:38,800 --> 00:22:42,200 Speaker 1: not true. It's just not true. It's uncomfortable. It's much 330 00:22:42,240 --> 00:22:45,080 Speaker 1: easier to believe that then you don't have control. When 331 00:22:45,119 --> 00:22:48,879 Speaker 1: you have control, that puts the onus on you. But 332 00:22:48,960 --> 00:22:51,520 Speaker 1: that should be exciting because small changes you don't you're 333 00:22:51,520 --> 00:22:54,800 Speaker 1: not gonna make big ones. It's moderation. It's excessive moderation, 334 00:22:55,440 --> 00:23:00,760 Speaker 1: and that goes for exercise as well as nutrition. Okay, 335 00:23:00,840 --> 00:23:04,760 Speaker 1: here's what's nuts. To remember the study right now. It 336 00:23:04,800 --> 00:23:06,879 Speaker 1: says the title that's coming up, I have a browser 337 00:23:06,920 --> 00:23:09,240 Speaker 1: rope and says study reveals that eating and moderation is 338 00:23:09,280 --> 00:23:13,920 Speaker 1: a fool's Errand here's what's nuts. Amongst many different points 339 00:23:14,000 --> 00:23:17,200 Speaker 1: in this article and everything, they talk about Chick fil 340 00:23:17,240 --> 00:23:19,960 Speaker 1: A and how which I've never been to maybe once. 341 00:23:20,040 --> 00:23:22,720 Speaker 1: I think hockey tournament with my kids. Neither here nor there. 342 00:23:22,720 --> 00:23:24,840 Speaker 1: But they talk about on the to go bag, I 343 00:23:24,880 --> 00:23:27,520 Speaker 1: guess is printed with this handy piece of advice. They're 344 00:23:27,520 --> 00:23:29,640 Speaker 1: making fun of that in this article. And the advice 345 00:23:29,720 --> 00:23:32,480 Speaker 1: is this I'm going to read exactly from it verbata. 346 00:23:32,720 --> 00:23:36,199 Speaker 1: Moderation is key. All foods can fit within a healthy 347 00:23:36,240 --> 00:23:40,280 Speaker 1: diet if consumed in moderation, with appropriate portion sizes and 348 00:23:40,320 --> 00:23:44,280 Speaker 1: physical activity, you can enjoy treats like our frosted lemonade. 349 00:23:45,440 --> 00:23:47,600 Speaker 1: They are saying in this article that this is a 350 00:23:47,680 --> 00:23:50,240 Speaker 1: bad thing that Chick fil A is trying to put 351 00:23:50,240 --> 00:23:53,720 Speaker 1: one over on you. Are you kidding me? Are you 352 00:23:53,800 --> 00:23:56,840 Speaker 1: kidding me? I'm gonna read it one more time. Moderation 353 00:23:56,960 --> 00:23:59,560 Speaker 1: is key. All foods can fit within a healthy diet 354 00:23:59,560 --> 00:24:03,280 Speaker 1: if con oomed in moderation, with appropriate portion sizes and 355 00:24:03,280 --> 00:24:06,720 Speaker 1: physical activity. You can enjoy treats. You can enjoy. You 356 00:24:06,800 --> 00:24:10,840 Speaker 1: can enjoy treats. Their treats. You can only eat the treat, 357 00:24:10,920 --> 00:24:15,800 Speaker 1: but you can enjoy them. Talk about that most people eat, 358 00:24:17,040 --> 00:24:20,880 Speaker 1: but check filllate is giving you. That's good information. It's 359 00:24:20,960 --> 00:24:25,520 Speaker 1: great information, all right, And so to to to poke 360 00:24:25,640 --> 00:24:29,000 Speaker 1: fun at that, that's gonna get people to read the article. 361 00:24:29,960 --> 00:24:33,399 Speaker 1: But that's nuts on so many levels. And let's go 362 00:24:33,400 --> 00:24:37,119 Speaker 1: to that. One of the only empirically proven diets, and 363 00:24:37,160 --> 00:24:38,960 Speaker 1: I don't like to even call it a diet program 364 00:24:39,000 --> 00:24:43,080 Speaker 1: that works, is weight Watchers if no affiliation association with 365 00:24:43,160 --> 00:24:45,520 Speaker 1: them whatsoever. But I've talked about them for years because 366 00:24:45,560 --> 00:24:47,959 Speaker 1: you know, what, what are they teaching? What do they 367 00:24:48,000 --> 00:24:53,679 Speaker 1: cut out? Nothing? They teach you portion sizes, moderation I 368 00:24:53,720 --> 00:24:56,320 Speaker 1: talked about many years ago. I had numerous clients that 369 00:24:56,359 --> 00:24:58,600 Speaker 1: were on different diets. And the one who came to 370 00:24:58,680 --> 00:25:04,159 Speaker 1: me one day after work, young woman corporate awesome, works 371 00:25:04,200 --> 00:25:06,919 Speaker 1: so hard both in the gym and at work. And 372 00:25:06,920 --> 00:25:09,000 Speaker 1: I said, what did you today? She said nothing, And 373 00:25:09,040 --> 00:25:11,200 Speaker 1: I said, why the heck not? She said, I'm saving 374 00:25:11,200 --> 00:25:17,200 Speaker 1: my points for drinks later. Crazy, but great example that 375 00:25:17,440 --> 00:25:23,480 Speaker 1: not necessarily it's portions, it's moderation. Weight watchers does that. 376 00:25:25,560 --> 00:25:30,240 Speaker 1: It's so much easier to make it confusing and to 377 00:25:30,320 --> 00:25:33,719 Speaker 1: make it complex. Matt Fitzgerald talked about that for some reason, 378 00:25:33,800 --> 00:25:37,280 Speaker 1: it's human nature to want to make things more complicated 379 00:25:37,280 --> 00:25:42,640 Speaker 1: than they are. That's pretty much the answer that I could, 380 00:25:43,160 --> 00:25:46,040 Speaker 1: gosh give you talk about supplements, and we will. But 381 00:25:46,160 --> 00:25:50,960 Speaker 1: like earth shattering, you know, groundbreaking fill in the blank 382 00:25:51,920 --> 00:25:57,960 Speaker 1: doesn't exist, doesn't exist. If you ever see an ad 383 00:25:58,040 --> 00:26:06,480 Speaker 1: for a groundbreaking supplement, run away doesn't exist. All right, 384 00:26:07,119 --> 00:26:09,520 Speaker 1: So again, what are they saying? What are they saying 385 00:26:09,520 --> 00:26:12,439 Speaker 1: in these studies people are not good judges of what 386 00:26:12,520 --> 00:26:17,480 Speaker 1: a moderate amount is, and thus conclude the researchers should 387 00:26:17,480 --> 00:26:22,479 Speaker 1: be given more precise instructions. That makes sense. I'll agree 388 00:26:22,520 --> 00:26:26,840 Speaker 1: with that, but don't say that moderation doesn't work. When 389 00:26:26,840 --> 00:26:32,600 Speaker 1: you know the caloric expenditure and and and intake, then 390 00:26:32,640 --> 00:26:35,880 Speaker 1: you work within that framework. Then you try to eat 391 00:26:36,000 --> 00:26:39,480 Speaker 1: as very day diet as possible. So what they're confusing 392 00:26:39,480 --> 00:26:42,720 Speaker 1: people about is again the more varied your diet of 393 00:26:43,200 --> 00:26:47,040 Speaker 1: healthy foods people. I mean, the study should be over 394 00:26:47,160 --> 00:26:51,640 Speaker 1: right there, healthy foods treat sometimes Chick fil A got 395 00:26:51,640 --> 00:26:55,119 Speaker 1: it right, didn't get it wrong. So what I was 396 00:26:55,119 --> 00:26:58,840 Speaker 1: talking about earlier, though, when you study people who have 397 00:26:59,000 --> 00:27:01,560 Speaker 1: lost weight and kept it all off, they tend to 398 00:27:01,640 --> 00:27:05,240 Speaker 1: not eat an extremely very diet. And I've talked about 399 00:27:05,240 --> 00:27:07,679 Speaker 1: that on other shows and I've had those coins and 400 00:27:07,760 --> 00:27:11,800 Speaker 1: I'm kind of that same way. I will eat pretty 401 00:27:11,840 --> 00:27:14,960 Speaker 1: much the same breakfast for a couple of months and 402 00:27:15,000 --> 00:27:19,000 Speaker 1: then I'll change and I'm trying to improve that. It's healthy. 403 00:27:19,240 --> 00:27:22,520 Speaker 1: But here's why I do it, because I know the 404 00:27:22,560 --> 00:27:26,600 Speaker 1: caloric value. I know that it works for me. Now 405 00:27:26,680 --> 00:27:29,800 Speaker 1: you can measure that stuff out, and I don't believe 406 00:27:29,840 --> 00:27:32,960 Speaker 1: in that. You know, when I see this stuff about wow, 407 00:27:33,280 --> 00:27:35,359 Speaker 1: trying to measure and count cowards and stuff like that, 408 00:27:35,400 --> 00:27:37,840 Speaker 1: I get it. But that's a really tough way to 409 00:27:37,840 --> 00:27:40,640 Speaker 1: live your entire life. But that My point is that 410 00:27:40,720 --> 00:27:43,679 Speaker 1: when you meet people who generally weigh the same and 411 00:27:43,720 --> 00:27:46,240 Speaker 1: have have maintained it, they tend to have the same 412 00:27:46,760 --> 00:27:50,280 Speaker 1: foods that they will rotate. I basically have three or 413 00:27:50,320 --> 00:27:54,439 Speaker 1: four options for every meal. That I will rotate. Okay, 414 00:27:54,480 --> 00:27:57,480 Speaker 1: So if I'm eating five to six medium sized meals 415 00:27:57,520 --> 00:28:02,000 Speaker 1: a day, which I do, I have a out twenty 416 00:28:02,000 --> 00:28:05,480 Speaker 1: thirty different healthy things that I have tested that work 417 00:28:05,600 --> 00:28:08,080 Speaker 1: for me, that don't make me feel gross. You know, 418 00:28:08,160 --> 00:28:11,320 Speaker 1: because I as I get older, I think I'm getting 419 00:28:11,359 --> 00:28:14,080 Speaker 1: food sensitivities and things like that. But my point is 420 00:28:14,119 --> 00:28:19,560 Speaker 1: that even within moderation and varying what we eat, there's 421 00:28:19,560 --> 00:28:25,960 Speaker 1: still gonna be some continuity. And that's okay, But excessive moderation, 422 00:28:27,480 --> 00:28:32,440 Speaker 1: it's not about diets. It's not about restricting entire macro nutrients. 423 00:28:34,000 --> 00:28:38,680 Speaker 1: Matt Fitzgerald said up perfectly too. If your diet, he 424 00:28:38,800 --> 00:28:41,000 Speaker 1: said two great things about it. If you can't picture 425 00:28:41,040 --> 00:28:44,960 Speaker 1: yourself doing the eating plan ten years from now, it's wrong. 426 00:28:46,280 --> 00:28:49,440 Speaker 1: And what I love that he said, I totally agree 427 00:28:49,880 --> 00:28:54,240 Speaker 1: is if it's not making you happy, then it's wrong. 428 00:28:56,080 --> 00:28:59,200 Speaker 1: It's not sustainable. The way the way I eat makes 429 00:28:59,240 --> 00:29:04,920 Speaker 1: me happy. I'm feeding my body great things. I'm ultimately 430 00:29:04,960 --> 00:29:08,880 Speaker 1: helping to lessen my chance of certain diseases. And you 431 00:29:08,920 --> 00:29:12,160 Speaker 1: know what, I'm being a really good role model for 432 00:29:12,240 --> 00:29:14,640 Speaker 1: my two boys, and they tend to want to eat 433 00:29:14,800 --> 00:29:17,400 Speaker 1: what Dad eats. Not right away, but when I have 434 00:29:17,440 --> 00:29:20,920 Speaker 1: thirty options of things that they see, they tend to 435 00:29:21,000 --> 00:29:26,719 Speaker 1: choose a couple of those, and that's awesome. Moderation, excessive moderation, 436 00:29:28,520 --> 00:29:36,760 Speaker 1: Luigi Cornaro. Life could be extended through practicing moderation. So 437 00:29:36,800 --> 00:29:40,120 Speaker 1: when you read these articles, you see these headlines. Study 438 00:29:40,160 --> 00:29:43,800 Speaker 1: reveals that eating and moderation is a fool's Errand what 439 00:29:43,880 --> 00:29:47,360 Speaker 1: they're telling you is don't eat a heck of a 440 00:29:47,360 --> 00:29:53,200 Speaker 1: lot of unhealthy foods. Wow, way to confuse the message. 441 00:29:54,040 --> 00:29:56,120 Speaker 1: And I'm gonna leave you with this quote from one 442 00:29:56,120 --> 00:30:01,000 Speaker 1: of these studies. The researcher said, part of the reason 443 00:30:01,080 --> 00:30:05,280 Speaker 1: moderation messages are so appealing, their simplicity is part of 444 00:30:05,320 --> 00:30:10,200 Speaker 1: the problem. No, it's not the problem is that these 445 00:30:10,240 --> 00:30:15,200 Speaker 1: researchers are not giving you the full story. Sounds better, 446 00:30:15,560 --> 00:30:19,080 Speaker 1: gets their papers published people. So all the studies and 447 00:30:19,120 --> 00:30:22,440 Speaker 1: I love this show today usually the studies I bring 448 00:30:22,520 --> 00:30:27,800 Speaker 1: you back up what I'm saying, dispel the myth. This 449 00:30:27,840 --> 00:30:31,520 Speaker 1: is an interesting show, but it's really necessary because this 450 00:30:31,600 --> 00:30:36,640 Speaker 1: is what this show is about, that there are so 451 00:30:36,920 --> 00:30:41,680 Speaker 1: many confusing messages out there from people who know nothing 452 00:30:42,360 --> 00:30:45,040 Speaker 1: yet have a voice, and then people who do some 453 00:30:45,160 --> 00:30:49,760 Speaker 1: research and for whatever reason, biases whatever it is, confuse 454 00:30:49,840 --> 00:30:53,560 Speaker 1: the message. And I'll leave it at that, but I 455 00:30:53,600 --> 00:30:56,280 Speaker 1: always want to leave you with that great news and 456 00:30:56,320 --> 00:31:00,960 Speaker 1: the takeaway great news is you can and should eat 457 00:31:01,000 --> 00:31:09,520 Speaker 1: a very diet. The messages the moderation of a time, 458 00:31:09,520 --> 00:31:11,720 Speaker 1: eat pretty healthy and that goes through the day and 459 00:31:11,760 --> 00:31:15,440 Speaker 1: through the week of the time. Treats like Chick fil 460 00:31:15,480 --> 00:31:21,040 Speaker 1: A said, can have it. That works. So here's I'm 461 00:31:21,040 --> 00:31:23,640 Speaker 1: just gonna throw it out there. Wrote this article a 462 00:31:23,680 --> 00:31:26,840 Speaker 1: couple of times. If you're trying to create that new 463 00:31:26,880 --> 00:31:29,200 Speaker 1: habit and you want to try that five to six 464 00:31:29,240 --> 00:31:31,560 Speaker 1: medium sized meals a day, here's a six week plan 465 00:31:31,640 --> 00:31:35,400 Speaker 1: you could try. Holidays are coming up as I record 466 00:31:35,480 --> 00:31:37,920 Speaker 1: this show, so you can even start it right now. 467 00:31:38,760 --> 00:31:42,400 Speaker 1: Five to six medium sized meals a day, breakfast for 468 00:31:42,440 --> 00:31:45,680 Speaker 1: a week, find something healthy that you'll like. For me, 469 00:31:46,720 --> 00:31:49,960 Speaker 1: fruit and an omelet with fixed filled with vegetables. That's 470 00:31:50,200 --> 00:31:53,880 Speaker 1: my go to, huge omelet, vegetables and a side of 471 00:31:54,000 --> 00:31:57,880 Speaker 1: fresh fruit. Find your breakfast for a week and do that. 472 00:31:57,880 --> 00:32:02,440 Speaker 1: That's your habit one week. Second week, that second meal, 473 00:32:02,920 --> 00:32:05,720 Speaker 1: eat that same breakfast. Add in two to three hours 474 00:32:05,840 --> 00:32:09,440 Speaker 1: later your second meal. So every week you're going to 475 00:32:09,520 --> 00:32:13,960 Speaker 1: add a meal, a healthy one. Don't change everything right away. 476 00:32:14,280 --> 00:32:17,280 Speaker 1: I'm just talking to breakfast. Week number one, healthy breakfast. 477 00:32:17,320 --> 00:32:18,440 Speaker 1: I don't care what you do for the rest of 478 00:32:18,440 --> 00:32:20,080 Speaker 1: the day, but for that week, you eat that healthy 479 00:32:20,080 --> 00:32:24,000 Speaker 1: breakfast for a full week. Week number two, healthy breakfast, 480 00:32:24,240 --> 00:32:26,400 Speaker 1: healthy meal number two, I don't care what happens for 481 00:32:26,400 --> 00:32:29,840 Speaker 1: the rest of the day. Week number three, healthy meal 482 00:32:29,880 --> 00:32:32,240 Speaker 1: one healthy meal to you add in your third. By 483 00:32:32,240 --> 00:32:35,560 Speaker 1: the end of week six month and a half, you've 484 00:32:35,560 --> 00:32:38,480 Speaker 1: got a pretty darn great plan going. And then you 485 00:32:38,520 --> 00:32:44,880 Speaker 1: can start to rotate simple works. I let's say Acams 486 00:32:44,960 --> 00:32:49,320 Speaker 1: raiser because it drove one person nuts using it incorrectly. 487 00:32:49,800 --> 00:32:53,960 Speaker 1: Simplest solution, simplest answer, most likely is the right one. 488 00:32:55,200 --> 00:32:59,160 Speaker 1: Goes for fitness, goes for nutrition, and it's a heck 489 00:32:59,200 --> 00:33:03,000 Speaker 1: of a great way to go through life. I'm Tom Holland. 490 00:33:03,720 --> 00:33:06,200 Speaker 1: This is Fitness disrupted. Please, if you have a couple 491 00:33:06,160 --> 00:33:10,160 Speaker 1: of extra seconds, rate the show, you have a couple 492 00:33:10,160 --> 00:33:12,680 Speaker 1: of extra minutes, a minute or two, leave a comment 493 00:33:13,400 --> 00:33:17,240 Speaker 1: and guess what. Let's say it right now. If I'm 494 00:33:17,280 --> 00:33:19,520 Speaker 1: disrupting fitness, I'm gonna get a lot of people angry. 495 00:33:19,560 --> 00:33:21,520 Speaker 1: I'm gonna have comments. I'm gonna some of you are 496 00:33:21,520 --> 00:33:25,800 Speaker 1: gonna leave angry things, and I expect it. I don't 497 00:33:25,880 --> 00:33:31,520 Speaker 1: want it hurts my feelings, it doesn't, but it's gonna 498 00:33:31,520 --> 00:33:34,360 Speaker 1: happen because I'm not going to tell you necessarily what 499 00:33:34,400 --> 00:33:37,840 Speaker 1: you want to hear and the easy solutions. It actually 500 00:33:38,040 --> 00:33:40,720 Speaker 1: makes a lot of people angry. Shocking to me, but 501 00:33:40,760 --> 00:33:43,040 Speaker 1: I get it. I get it. It's part of my work. 502 00:33:43,040 --> 00:33:45,880 Speaker 1: I'm not gonna change my message. I'm ready for that. 503 00:33:46,280 --> 00:33:49,040 Speaker 1: My books, my videos, I guess what. I'm living proof. 504 00:33:49,560 --> 00:33:52,200 Speaker 1: My clients are living proof. And trust me, if you 505 00:33:52,200 --> 00:33:55,840 Speaker 1: stick with the plan, you can have the results too. 506 00:33:56,360 --> 00:33:59,600 Speaker 1: You gotta trust, you, gotta give a time. I'm Tom Holland, 507 00:34:00,000 --> 00:34:07,760 Speaker 1: thank you for listening and believe in yourself. Fitness Disrupted 508 00:34:07,840 --> 00:34:11,200 Speaker 1: is a production of I Heart Radio. For more podcasts 509 00:34:11,200 --> 00:34:13,920 Speaker 1: from my Heart Radio, visit the I Heart Radio app, 510 00:34:14,120 --> 00:34:17,520 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.