1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:17,520 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:17,560 --> 00:00:22,200 Speaker 1: I did a podcast a while back on my favorite supplements. 4 00:00:22,920 --> 00:00:25,800 Speaker 1: You have to listen to that show. How don't recommend it? 5 00:00:26,200 --> 00:00:36,240 Speaker 1: You don't sneak peak, creatine, protein, caffeine, multi vitamin. I'm 6 00:00:36,280 --> 00:00:39,160 Speaker 1: not sure which ones maybe all, So you should listen 7 00:00:39,159 --> 00:00:42,920 Speaker 1: to that one by Top Supplements podcast. And I'm gonna 8 00:00:42,920 --> 00:00:47,360 Speaker 1: talk about one specifically today. A very cool new study 9 00:00:48,360 --> 00:00:54,880 Speaker 1: and it goes to coffee specifically, and we'll use caffeine 10 00:00:56,160 --> 00:00:59,360 Speaker 1: as the supplement and the potential or one of the 11 00:00:59,400 --> 00:01:04,320 Speaker 1: potential factors in this study. Right. But the study itself, 12 00:01:04,360 --> 00:01:08,400 Speaker 1: just to be specific, is on coffee, right, And the 13 00:01:08,440 --> 00:01:13,640 Speaker 1: title of the study is Coffee increases post exercise muscle 14 00:01:13,680 --> 00:01:18,240 Speaker 1: glycogen recovery in endurance athletes a randomized clinical trial, and 15 00:01:18,280 --> 00:01:23,240 Speaker 1: that was nutrients just came out really cool. Now quite often, 16 00:01:23,360 --> 00:01:29,680 Speaker 1: most often when we talk about the benefits of caffeine, 17 00:01:31,200 --> 00:01:33,600 Speaker 1: and it's what's known as an aergogenic aide, which means 18 00:01:33,600 --> 00:01:38,560 Speaker 1: what it improves performance. It improves performance in exercise in 19 00:01:38,760 --> 00:01:43,240 Speaker 1: sports in a variety of ways. It's been shown to 20 00:01:43,400 --> 00:01:47,480 Speaker 1: delay the onset of fatigue. Researchers have found that it 21 00:01:47,680 --> 00:01:51,840 Speaker 1: improves endurance performance for a variety of reasons. There's high 22 00:01:51,880 --> 00:01:56,400 Speaker 1: levels of antioxidants, it improves brain function, it can improve 23 00:01:56,760 --> 00:02:00,680 Speaker 1: fat burning and carbohydrate preservation, kind of tied into what 24 00:02:00,720 --> 00:02:04,280 Speaker 1: I'm gonna talk about today. And it's even being shown 25 00:02:04,600 --> 00:02:09,520 Speaker 1: to be protective against specific cancers, including potentially liver and 26 00:02:09,560 --> 00:02:13,320 Speaker 1: correctal cancer. So a lot of benefits to coffee and 27 00:02:13,360 --> 00:02:16,360 Speaker 1: to caffeine, and I want to separate the two right now, 28 00:02:16,639 --> 00:02:20,119 Speaker 1: but let's just talk about coffee being the delivery mechanism 29 00:02:20,200 --> 00:02:23,680 Speaker 1: for caffeine and that they're also maybe potential for other 30 00:02:24,040 --> 00:02:27,240 Speaker 1: compounds and things going on in coffee that provide benefit. 31 00:02:27,720 --> 00:02:30,960 Speaker 1: But green tea is also a great alternative. But again, 32 00:02:31,080 --> 00:02:33,960 Speaker 1: this study is on coffee, So I'm gonna be specific alright. 33 00:02:34,000 --> 00:02:37,919 Speaker 1: So study just came out and you go, who cares? Uh? 34 00:02:38,000 --> 00:02:40,320 Speaker 1: We care? And I'll tell you why at the end 35 00:02:40,320 --> 00:02:43,519 Speaker 1: the takeaway. But what did this study show? What made 36 00:02:43,520 --> 00:02:46,840 Speaker 1: this study unique is again that it looked at the 37 00:02:46,919 --> 00:02:52,079 Speaker 1: after exercise benefits. So most often, as I said earlier, 38 00:02:53,000 --> 00:02:56,080 Speaker 1: the studies look at how it's going to help performance 39 00:02:56,160 --> 00:02:59,600 Speaker 1: improve the exercise about itself. This one said, Okay, what 40 00:02:59,680 --> 00:03:05,520 Speaker 1: if we ingest consume coffee after a workout? What does 41 00:03:05,560 --> 00:03:07,440 Speaker 1: that do? All right, I'm gonna read a little bit 42 00:03:07,480 --> 00:03:10,080 Speaker 1: from the abstract so you get a better idea of 43 00:03:10,080 --> 00:03:13,400 Speaker 1: what this study was about. It starts by saying coffee's 44 00:03:13,400 --> 00:03:16,560 Speaker 1: beneficial effect on endurance sports such as cycling and triathlon 45 00:03:17,000 --> 00:03:21,480 Speaker 1: is related to the role of caffeine in improving performance, 46 00:03:21,760 --> 00:03:25,440 Speaker 1: reducing the perception of effort, fatigue, or pain associated with 47 00:03:25,480 --> 00:03:30,400 Speaker 1: exercise when consumed before training before sports. Coffee has also 48 00:03:30,919 --> 00:03:34,760 Speaker 1: been shown to have beneficial effects on glucose metabolism, especially 49 00:03:34,800 --> 00:03:40,080 Speaker 1: when caffeinated coffee is consumed on a long term basis. Okay, 50 00:03:40,080 --> 00:03:41,960 Speaker 1: so that's what this study is gonna go to. Not 51 00:03:42,080 --> 00:03:46,880 Speaker 1: so much the you know, decreased pain and perception of 52 00:03:46,920 --> 00:03:50,400 Speaker 1: pain and increased time to exhaustion and things like that, 53 00:03:50,440 --> 00:03:54,600 Speaker 1: but we're talking about the energy storage and energy utilization 54 00:03:54,960 --> 00:03:57,480 Speaker 1: and again tell you why this makes sense to just 55 00:03:57,520 --> 00:04:01,200 Speaker 1: about everyone. The study goes on. It says data from 56 00:04:01,240 --> 00:04:07,400 Speaker 1: experimental studies assessing acute caffeinated and decaffeinated coffee consumption indicate 57 00:04:07,520 --> 00:04:13,320 Speaker 1: increased insulin secretion and insulin sensitivity carbohydrates not listen closely. 58 00:04:13,600 --> 00:04:18,359 Speaker 1: Carbohydrates are the primary energetic substrate for physical exercise and 59 00:04:18,440 --> 00:04:23,880 Speaker 1: determine athletes performance during moderate too high endurance sports. Although 60 00:04:23,960 --> 00:04:27,680 Speaker 1: muscle glycogen stores do not completely recover after a few 61 00:04:27,720 --> 00:04:30,960 Speaker 1: hours of an exercise session, it is important that athletes 62 00:04:31,000 --> 00:04:37,880 Speaker 1: follow nutritional recommendations to maximize their glycogen synthesis rate. Okay, 63 00:04:38,080 --> 00:04:40,960 Speaker 1: focusing on the early phase of recoveries zero to four hours. 64 00:04:41,240 --> 00:04:43,320 Speaker 1: That's what's known as the metal bolk window. I've talked 65 00:04:43,360 --> 00:04:46,839 Speaker 1: about that actually conflicting information there, but I did a 66 00:04:46,880 --> 00:04:49,080 Speaker 1: good podcast on that as well, the meta bolk window, 67 00:04:49,360 --> 00:04:53,600 Speaker 1: that time right after exercise that we can maximize potentially 68 00:04:53,640 --> 00:04:56,359 Speaker 1: our recovery. It goes to this study and it says 69 00:04:56,440 --> 00:05:00,320 Speaker 1: because of the slightly higher synthesis rates during this pure period, 70 00:05:00,600 --> 00:05:02,920 Speaker 1: and it concludes here or the final paragraph, I'm gonna 71 00:05:02,920 --> 00:05:09,360 Speaker 1: bring to you coffee. Bioactive compounds such as caffeine, cafeic acid, 72 00:05:09,760 --> 00:05:14,440 Speaker 1: and cathastral have been shown to improve glucose metabolism and 73 00:05:14,520 --> 00:05:17,680 Speaker 1: promote this is what we're talking about today, post exercise 74 00:05:17,720 --> 00:05:22,760 Speaker 1: glycogen resynthesis when consumed during recovery. Okay, And it says, However, 75 00:05:22,800 --> 00:05:26,560 Speaker 1: no study has been conducted to address weather coffee consumption 76 00:05:26,560 --> 00:05:31,640 Speaker 1: with carbs impacts post exercise muscle glycogen recovery. So what 77 00:05:31,760 --> 00:05:34,040 Speaker 1: is this all saying? What is it all about? When 78 00:05:34,240 --> 00:05:38,520 Speaker 1: you exercise, you burn carbs, you decrease your fuel stores. 79 00:05:39,360 --> 00:05:42,800 Speaker 1: You know, you start to empty the tank. And for 80 00:05:42,920 --> 00:05:47,600 Speaker 1: those people who are exercising frequently, and listen, I read 81 00:05:47,640 --> 00:05:50,160 Speaker 1: this to my wife at two boys who play sports 82 00:05:50,200 --> 00:05:55,600 Speaker 1: like crazy, oftentimes two games in a day. Now you 83 00:05:55,640 --> 00:05:58,600 Speaker 1: got it, decide and this is a topic for another day. 84 00:05:59,000 --> 00:06:02,640 Speaker 1: You know, whether you want your kids teenagers is what 85 00:06:02,760 --> 00:06:07,000 Speaker 1: I have drinking caffeine or coffee. That's a whole separate topic. 86 00:06:07,120 --> 00:06:11,560 Speaker 1: But what this study is looking at is when coffee 87 00:06:11,680 --> 00:06:15,560 Speaker 1: is ingested with the carbohydrates after a workout, after an 88 00:06:15,560 --> 00:06:19,279 Speaker 1: exercise session, what are the effects and the effects according 89 00:06:19,320 --> 00:06:23,000 Speaker 1: to this small study, really well done study, Uh, pretty profound. 90 00:06:23,160 --> 00:06:25,520 Speaker 1: I'm gonna read you a little bit more, okay. Coffee 91 00:06:25,520 --> 00:06:28,320 Speaker 1: is one of the most widely consumed beverages worldwide, and 92 00:06:28,400 --> 00:06:32,080 Speaker 1: caffeine is known to improve performance in physical exercise. To 93 00:06:32,160 --> 00:06:36,440 Speaker 1: keep repeating some things because they bear repeating, Some substances 94 00:06:36,560 --> 00:06:39,880 Speaker 1: in coffee have a positive effect on glucose metabolism and 95 00:06:39,960 --> 00:06:45,000 Speaker 1: are promising for post exercise muscle glycogen recovery. We investigated 96 00:06:45,040 --> 00:06:48,760 Speaker 1: the effect of a coffee beverage after exhaustive exercise on 97 00:06:48,920 --> 00:06:55,320 Speaker 1: muscle glycogen resynthesis, glycogen synthas activity, and glycemic and insuly 98 00:06:55,320 --> 00:07:00,839 Speaker 1: anemic response in a double blind, crossover random mis clinical trial. 99 00:07:00,920 --> 00:07:03,560 Speaker 1: So really well done. Studied fourteen endurance trained men. So 100 00:07:03,760 --> 00:07:08,039 Speaker 1: a huge pool of subjects, but interesting group. Fourteen endurance 101 00:07:08,080 --> 00:07:12,080 Speaker 1: trained men who performed an exhaustive cycle ergometer exercise to 102 00:07:12,120 --> 00:07:15,000 Speaker 1: deplete muscle likegen blah blah blah. Okay, so what did 103 00:07:15,000 --> 00:07:17,080 Speaker 1: they do? So they actually started with fourteen. If you 104 00:07:17,120 --> 00:07:19,440 Speaker 1: read some of the articles that have already come out, 105 00:07:19,480 --> 00:07:20,920 Speaker 1: they say, O, leven, you go, wait a minute, I 106 00:07:20,920 --> 00:07:23,760 Speaker 1: thought it was fourteen. Well, three had like major g 107 00:07:23,920 --> 00:07:27,680 Speaker 1: I issues from the beverage, the and who knows what 108 00:07:27,760 --> 00:07:30,240 Speaker 1: the you know was it the milk um was that 109 00:07:30,320 --> 00:07:32,400 Speaker 1: the caffeine was at a combination of the two. But 110 00:07:32,480 --> 00:07:35,000 Speaker 1: they got rid of that data, right, So they went 111 00:07:35,000 --> 00:07:37,160 Speaker 1: down to eleven that didn't have the g I issues 112 00:07:37,520 --> 00:07:41,840 Speaker 1: after and they did like exhausting four hour ride in 113 00:07:41,880 --> 00:07:45,520 Speaker 1: the afternoon and another the following morning, so they really 114 00:07:45,560 --> 00:07:48,360 Speaker 1: emptied the tank. They made sure and in between they 115 00:07:48,520 --> 00:07:52,360 Speaker 1: ate a low carb dinner just to ensure that they 116 00:07:52,360 --> 00:07:55,880 Speaker 1: didn't fully replenish their carbohydrate. Stories between the two workouts, 117 00:07:55,880 --> 00:07:58,280 Speaker 1: they need some energy, but they were really going to 118 00:07:58,400 --> 00:08:02,960 Speaker 1: make sure that these glists depleted their energy stores, all right, 119 00:08:03,200 --> 00:08:06,160 Speaker 1: and this kind of cool. Well. First, after the second workout, 120 00:08:06,200 --> 00:08:09,120 Speaker 1: the participants were either given a drink of coffee, milk 121 00:08:09,160 --> 00:08:13,480 Speaker 1: and sugar, or an equally sugary drink without the coffee. 122 00:08:13,720 --> 00:08:15,760 Speaker 1: And they even wanted to make sure that the people 123 00:08:15,880 --> 00:08:18,440 Speaker 1: didn't know what they were getting and didn't know the difference. 124 00:08:18,760 --> 00:08:22,000 Speaker 1: So they were served in dark containers with dark straws 125 00:08:22,040 --> 00:08:24,840 Speaker 1: and lids infused with coffee, and they were served in 126 00:08:24,840 --> 00:08:27,480 Speaker 1: a room that smelled of coffee. Coffee was brewing, so 127 00:08:27,480 --> 00:08:29,240 Speaker 1: they wanted to protect that so that people didn't know 128 00:08:29,280 --> 00:08:32,160 Speaker 1: what they were getting. We're the findings. Well, the cyclists 129 00:08:32,160 --> 00:08:35,360 Speaker 1: who drank the coffee beverage saw their glycogen supply increased 130 00:08:35,400 --> 00:08:38,600 Speaker 1: fifty seven percent more than the cyclist who drank the 131 00:08:38,600 --> 00:08:43,400 Speaker 1: beverage without the coffee, and this lead to one of 132 00:08:43,440 --> 00:08:46,800 Speaker 1: the quotes from the researchers was the consumption of coffee 133 00:08:46,840 --> 00:08:50,720 Speaker 1: with sweetened milk improved the muscle glycogen resynthesis during the 134 00:08:50,720 --> 00:08:54,800 Speaker 1: four hour recovery period after the exhaustive cycling exercise when 135 00:08:54,840 --> 00:08:59,920 Speaker 1: compared to the consumption of sweet and milk. Now, kind 136 00:09:00,000 --> 00:09:01,640 Speaker 1: want to touch on it really quickly. We've talked about 137 00:09:01,679 --> 00:09:03,720 Speaker 1: chocolate milk and people say, why is that such a 138 00:09:03,760 --> 00:09:06,880 Speaker 1: great recovery beverage. And yes, many of the studies were 139 00:09:06,920 --> 00:09:11,640 Speaker 1: funded by the milk companies and an association, But so 140 00:09:11,679 --> 00:09:16,080 Speaker 1: what it is a great combo of carbs and protein 141 00:09:16,520 --> 00:09:19,920 Speaker 1: and the ratio thereof depending on which chocolate milk or 142 00:09:19,960 --> 00:09:22,440 Speaker 1: what type of milk you get. And I've told the 143 00:09:22,480 --> 00:09:26,160 Speaker 1: story before that my kids. My youngest son knows he 144 00:09:26,360 --> 00:09:28,840 Speaker 1: was given a milk product by someone and he looked 145 00:09:28,840 --> 00:09:31,800 Speaker 1: at the label and he said, Dad, this can't be milk. 146 00:09:31,840 --> 00:09:35,000 Speaker 1: It has one gram of protein and it wasn't. There 147 00:09:35,080 --> 00:09:37,679 Speaker 1: was I don't think any milk in this milk quote 148 00:09:37,720 --> 00:09:40,800 Speaker 1: unquote product. But we've talked about that. You may have 149 00:09:40,880 --> 00:09:43,640 Speaker 1: heard of that that after a workout, and I've been 150 00:09:43,679 --> 00:09:46,960 Speaker 1: giving my kids chocolate milk. One likes it, one doesn't, 151 00:09:47,040 --> 00:09:51,080 Speaker 1: So one would do more vanilla type recovery beverages after Um, 152 00:09:51,120 --> 00:09:55,600 Speaker 1: but yes, there is science to that, you know, talking 153 00:09:55,640 --> 00:09:59,640 Speaker 1: point of chocolate milk and just milk being a great 154 00:09:59,640 --> 00:10:03,160 Speaker 1: recover re beverage. Okay, but now we've got coffee, We've 155 00:10:03,200 --> 00:10:06,480 Speaker 1: got milk, and we've got coffee after the workout. So 156 00:10:06,800 --> 00:10:10,280 Speaker 1: what's the takeaway if you're someone who's competing, if you're 157 00:10:10,320 --> 00:10:13,040 Speaker 1: someone who's working out frequently, if you have kids who 158 00:10:13,120 --> 00:10:16,559 Speaker 1: are working out frequently, this is something let me say 159 00:10:16,600 --> 00:10:20,760 Speaker 1: teenagers kids again, uh young Although one of my son's 160 00:10:20,960 --> 00:10:23,480 Speaker 1: goalie when he was I think eight, the father would 161 00:10:23,480 --> 00:10:26,880 Speaker 1: give him, uh you know, coffee before a game. I 162 00:10:26,880 --> 00:10:29,199 Speaker 1: don't know if that was for a reaction time. Pretty 163 00:10:29,200 --> 00:10:32,400 Speaker 1: crazy family. Um. But anyway, that's up to you. I'm 164 00:10:32,440 --> 00:10:34,320 Speaker 1: just giving you the science and you choose to do 165 00:10:34,400 --> 00:10:37,679 Speaker 1: with it what you will. But what this is saying is, 166 00:10:37,880 --> 00:10:40,880 Speaker 1: I'll make the analogy one final time you're filling up 167 00:10:40,880 --> 00:10:44,520 Speaker 1: your car, If you drink coffee, you're gonna fill up 168 00:10:44,520 --> 00:10:48,080 Speaker 1: your body like your fuel tank in your car. Better 169 00:10:49,440 --> 00:10:53,440 Speaker 1: then if you don't, according to this study. And so 170 00:10:53,720 --> 00:10:56,000 Speaker 1: if you're a triathlete, if you're a runner, if you 171 00:10:56,040 --> 00:11:00,400 Speaker 1: are doing multiple workouts a day. This is a consider ration. 172 00:11:01,000 --> 00:11:07,839 Speaker 1: This is a unique finding coffee and caffeine after a 173 00:11:07,920 --> 00:11:14,360 Speaker 1: workout not to improve the workout performance, but two help 174 00:11:14,679 --> 00:11:18,319 Speaker 1: with the recovery. And again it goes to that workout 175 00:11:18,520 --> 00:11:23,280 Speaker 1: metabolic window. And for years we said, you know, oh absolutely, 176 00:11:23,640 --> 00:11:28,559 Speaker 1: you know, the sooner you rehydrate um refuel after workout, 177 00:11:28,559 --> 00:11:31,360 Speaker 1: the better. And then there was contradictory studies, as there 178 00:11:31,360 --> 00:11:34,720 Speaker 1: always is, and this is that great debate where I say, okay, 179 00:11:34,760 --> 00:11:38,160 Speaker 1: it's not gonna hurt you. So yeah, it's contradictory information 180 00:11:38,200 --> 00:11:40,640 Speaker 1: against that, maybe it's not as important, but who cares. 181 00:11:40,800 --> 00:11:44,319 Speaker 1: If it might work and it doesn't hurt you, I'm 182 00:11:44,320 --> 00:11:46,880 Speaker 1: gonna take my refueling as soon as possible after a 183 00:11:46,920 --> 00:11:50,160 Speaker 1: workout as I can, because it might work. There might 184 00:11:50,200 --> 00:11:53,679 Speaker 1: be something to it. And now, if you're doing multiple 185 00:11:53,720 --> 00:11:56,880 Speaker 1: workouts and if you need energy for that next workout, 186 00:11:56,920 --> 00:12:02,160 Speaker 1: whatever you're doing, coffee maybe something you try to see 187 00:12:02,160 --> 00:12:04,520 Speaker 1: if it works for you. And there you go. Love, 188 00:12:04,559 --> 00:12:08,400 Speaker 1: it's so interesting coffee caffeine after a workout. It's not 189 00:12:08,559 --> 00:12:14,280 Speaker 1: something you hear frequently at all. Okay, again, small study, 190 00:12:14,320 --> 00:12:18,119 Speaker 1: but very well done study, I would argue, and interesting, 191 00:12:18,400 --> 00:12:21,920 Speaker 1: and now you know caffeine cannot only ear in coffee. 192 00:12:21,960 --> 00:12:26,120 Speaker 1: Let me you know coffee specifically and specifically with milk. 193 00:12:27,400 --> 00:12:31,679 Speaker 1: You know, we don't know what those connections maybe, so 194 00:12:31,840 --> 00:12:35,560 Speaker 1: we always say here's the specifics and we could extrapolate out. 195 00:12:36,040 --> 00:12:38,720 Speaker 1: We don't know how that changes things. Enough, it's a 196 00:12:38,720 --> 00:12:41,959 Speaker 1: fit tip, all right. Let me read it to one 197 00:12:42,000 --> 00:12:46,439 Speaker 1: final time. Coffee increases post exercise muscle glycogen recovery and 198 00:12:46,559 --> 00:12:50,280 Speaker 1: endurance athletes you randomized clinical trial. Another questions would be 199 00:12:50,600 --> 00:12:53,319 Speaker 1: these were pretty, no, not pretty? These were high level athletes. 200 00:12:53,360 --> 00:12:56,920 Speaker 1: Does that equate the same too everyday athlete? We don't 201 00:12:56,920 --> 00:13:00,760 Speaker 1: know one study. All right, thank you for listening again. 202 00:13:00,800 --> 00:13:02,920 Speaker 1: If you want to reach out, Tom h fit is Instagram, 203 00:13:02,960 --> 00:13:07,080 Speaker 1: tom h fit is Twitter, follow me there, ask questions, 204 00:13:07,080 --> 00:13:10,520 Speaker 1: direct message, love to hear from you, and I include 205 00:13:10,559 --> 00:13:14,480 Speaker 1: those questions in the listener mail bag. Shows. The Micro 206 00:13:14,559 --> 00:13:17,560 Speaker 1: Workout Plan is my most recent book. You can go 207 00:13:17,600 --> 00:13:20,560 Speaker 1: to Fitness Disrupted dot com. Email me through that site 208 00:13:20,840 --> 00:13:24,040 Speaker 1: and please follow. The show is always right now, it's 209 00:13:24,040 --> 00:13:28,120 Speaker 1: always changing. Yes, follow the show if you can tell friends, 210 00:13:28,120 --> 00:13:31,199 Speaker 1: share and uh use the hashtag fitness disrupted if you're 211 00:13:31,240 --> 00:13:34,240 Speaker 1: on social media. I really appreciate it. Couldn't love what 212 00:13:34,360 --> 00:13:36,560 Speaker 1: I do more, bringing you the best of the best, 213 00:13:36,600 --> 00:13:40,000 Speaker 1: the latest, greatest in the science to help you live 214 00:13:40,040 --> 00:13:42,960 Speaker 1: your best life. I have no bias other than to 215 00:13:43,080 --> 00:13:45,559 Speaker 1: do just that, to help you live your best life. 216 00:13:45,600 --> 00:13:47,440 Speaker 1: It's gonna help me live my best life, my family 217 00:13:47,480 --> 00:13:50,000 Speaker 1: and everyone else. And I want us all to live 218 00:13:50,640 --> 00:13:56,080 Speaker 1: really long, really healthy, really happy lives. All right. I 219 00:13:56,120 --> 00:14:00,000 Speaker 1: am Tom Holland. This is Fitness Disrupted. Believe in Yourself 220 00:14:00,040 --> 00:14:07,720 Speaker 1: m H. Fitness Disrupted is a production of I Heart Radio. 221 00:14:08,080 --> 00:14:10,760 Speaker 1: For more podcasts from my Heart Radio, visit the I 222 00:14:10,880 --> 00:14:14,360 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 223 00:14:14,400 --> 00:14:15,400 Speaker 1: your favorite shows.