1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:18,680 Speaker 1: I am Tom Holland, and this is Fitness Disrupted all right, 3 00:00:19,400 --> 00:00:24,680 Speaker 1: perfect fit tip And yes, it's a topic I have 4 00:00:24,880 --> 00:00:30,840 Speaker 1: talked about before a lot, and I will continue to 5 00:00:30,960 --> 00:00:40,600 Speaker 1: talk about because of the major confusion and the genesis 6 00:00:40,800 --> 00:00:46,239 Speaker 1: of this fit tip came from my watching Instagram and 7 00:00:46,320 --> 00:00:53,000 Speaker 1: a trainer popped up talking about eating while the trainer 8 00:00:53,240 --> 00:00:58,760 Speaker 1: was eating actually, and they were saying, this is pretty 9 00:00:58,840 --> 00:01:03,480 Speaker 1: much verbatim. They're talking about weight loss in the struggle. 10 00:01:05,040 --> 00:01:08,720 Speaker 1: And the trainer said, you can't just eat fruits and vegetables. 11 00:01:08,760 --> 00:01:13,600 Speaker 1: You're going to want to eat carps. I know. I 12 00:01:13,640 --> 00:01:20,360 Speaker 1: was just like, oh, now, say, who cares about you? Know? 13 00:01:21,880 --> 00:01:26,120 Speaker 1: This trainer is someone that should know better. I'm gonna 14 00:01:26,200 --> 00:01:31,160 Speaker 1: leave it at that. But this is one of the 15 00:01:31,240 --> 00:01:39,319 Speaker 1: purest examples of the problem with carps. People don't even 16 00:01:39,319 --> 00:01:44,080 Speaker 1: know what they are, what what foods have them? Now, 17 00:01:44,200 --> 00:01:48,920 Speaker 1: I know what the trainer was trying to say. They 18 00:01:48,920 --> 00:01:54,960 Speaker 1: were saying that basically that you're gonna want to eat 19 00:01:55,000 --> 00:01:59,360 Speaker 1: bread and have some pasta and have some cookies. But 20 00:01:59,480 --> 00:02:03,280 Speaker 1: guess what, you can't just eat fruits and vegetables. You're 21 00:02:03,280 --> 00:02:06,880 Speaker 1: gonna want to have carbs. If you take that sentence 22 00:02:07,840 --> 00:02:13,120 Speaker 1: two sentences at face value, it's saying there aren't carbs 23 00:02:13,120 --> 00:02:19,920 Speaker 1: in fruit and vegetables. Guess what, people, there are. Those 24 00:02:19,960 --> 00:02:23,920 Speaker 1: are the ones you want to eat, and they're not 25 00:02:24,040 --> 00:02:30,560 Speaker 1: bad for you. I mean this, this. These two sentences 26 00:02:31,080 --> 00:02:37,240 Speaker 1: perfectly illustrated the confusion part of the confusion with carbohydrates. 27 00:02:38,280 --> 00:02:42,760 Speaker 1: When someone says to me they are off carbs, I 28 00:02:42,840 --> 00:02:48,720 Speaker 1: look at them, and unless they're really angry and body 29 00:02:48,800 --> 00:02:53,920 Speaker 1: builders generally dieting down in the final weeks of the 30 00:02:54,000 --> 00:02:59,280 Speaker 1: competition phase, they're not. They are doing exactly what this 31 00:02:59,360 --> 00:03:04,600 Speaker 1: trainer said. They're trying not to eat bread and pasta 32 00:03:04,680 --> 00:03:08,920 Speaker 1: and cookies. Anyone who has body built before, as I 33 00:03:09,000 --> 00:03:14,560 Speaker 1: did Crazy phase and truly cut out carbs, did things 34 00:03:14,639 --> 00:03:19,720 Speaker 1: like not just drank water, but distilled water, chicken and 35 00:03:19,840 --> 00:03:25,680 Speaker 1: broccoli and cut back to next to none, not none. 36 00:03:25,720 --> 00:03:28,760 Speaker 1: And I'm gonna finish with foods that might surprise you 37 00:03:28,800 --> 00:03:30,280 Speaker 1: that have carbs in them too. Not a lot, but 38 00:03:30,560 --> 00:03:34,560 Speaker 1: they're there. You know what it's like to be off carbs. 39 00:03:34,639 --> 00:03:39,960 Speaker 1: It's horrible. It's horrible, and that's why those people who 40 00:03:40,000 --> 00:03:45,920 Speaker 1: do that certain diet it's really popular now that super 41 00:03:46,000 --> 00:03:50,480 Speaker 1: low carb. There's a headache, there's brain fog, there's a 42 00:03:50,480 --> 00:03:52,840 Speaker 1: lot of nasty stuff that comes with it, which should 43 00:03:52,880 --> 00:03:59,320 Speaker 1: probably tell us from an evolutionary standpoint that that's not good. Okay, 44 00:03:59,360 --> 00:04:01,280 Speaker 1: but let me give you two more quick things because 45 00:04:01,280 --> 00:04:04,520 Speaker 1: this is fit tip. Trying to keep short. In doing 46 00:04:05,640 --> 00:04:10,360 Speaker 1: yet more research on the car blunacy out there, UH 47 00:04:10,840 --> 00:04:18,919 Speaker 1: came across this crazy low fat doctor looking website for 48 00:04:19,200 --> 00:04:22,359 Speaker 1: low carb and it said in a quote, contrary to 49 00:04:22,480 --> 00:04:25,919 Speaker 1: official recommendations by the A d A and the a 50 00:04:26,240 --> 00:04:30,120 Speaker 1: m A, research has shown that restricting the amount of 51 00:04:30,160 --> 00:04:33,560 Speaker 1: carbohydrates in your diet will result in weight loss. No no, no, 52 00:04:34,000 --> 00:04:36,359 Speaker 1: I guarantee. The A d A and the a m 53 00:04:36,400 --> 00:04:43,880 Speaker 1: A American Medical Association American Dietetic Association never said that 54 00:04:43,960 --> 00:04:48,640 Speaker 1: it won't result in weight loss. It's the confusion and 55 00:04:48,960 --> 00:04:54,720 Speaker 1: the alternatives that are being pushed in the crazy diets 56 00:04:54,720 --> 00:04:59,040 Speaker 1: that are supposed to take their place that results in 57 00:04:59,800 --> 00:05:05,760 Speaker 1: a there major health issues. Yes, say it one time, 58 00:05:05,839 --> 00:05:07,680 Speaker 1: I was down. One final time. I would say many 59 00:05:07,720 --> 00:05:09,880 Speaker 1: times in the future as well. When you deplete your 60 00:05:09,880 --> 00:05:14,800 Speaker 1: body of carbohydrates, they are attached to water molecules. Okay, 61 00:05:15,120 --> 00:05:19,640 Speaker 1: a gram approximately a couple of grams of water. You 62 00:05:19,680 --> 00:05:21,960 Speaker 1: deplete your body of water, that's the water weight or 63 00:05:22,000 --> 00:05:25,000 Speaker 1: that's the weight you see that rapid weight loss. That's 64 00:05:25,040 --> 00:05:27,960 Speaker 1: why these diets ask you to restrict so heavily in 65 00:05:27,960 --> 00:05:31,000 Speaker 1: the first week or two, because you are going to 66 00:05:31,040 --> 00:05:35,840 Speaker 1: see the scale move and it's unsustainable and horrible. Okay, 67 00:05:35,880 --> 00:05:41,480 Speaker 1: So no, no one worth their salt in there in 68 00:05:41,480 --> 00:05:46,760 Speaker 1: this business. Is that's the same worth their salt lose 69 00:05:46,800 --> 00:05:50,720 Speaker 1: in my mind when I get angry, Yes, when need 70 00:05:50,760 --> 00:05:52,680 Speaker 1: to put your body when you go low card, and 71 00:05:52,720 --> 00:05:54,360 Speaker 1: most people who go low car, by the way, then 72 00:05:54,360 --> 00:05:56,080 Speaker 1: start to eat a little better and eat a little less. 73 00:05:57,440 --> 00:06:01,680 Speaker 1: All right, you're gonna lose weight, it's unsustainable, a lot 74 00:06:01,720 --> 00:06:04,440 Speaker 1: of its water. You're gonna lose muscle. It's bad. Okay. 75 00:06:04,480 --> 00:06:08,880 Speaker 1: One more insane thing that came across my computer as 76 00:06:08,920 --> 00:06:14,440 Speaker 1: I did quick little dive into this again, carb and 77 00:06:14,520 --> 00:06:17,680 Speaker 1: fruit web search. Here's what popped up right away at 78 00:06:17,720 --> 00:06:21,320 Speaker 1: the top of my screen. It's true fruits and vegetables 79 00:06:21,320 --> 00:06:24,800 Speaker 1: do contain carbohydrates, but that's no reason to leave them 80 00:06:24,880 --> 00:06:29,760 Speaker 1: off your plate. Fruits and veggies contain varying amounts of carbs. 81 00:06:29,760 --> 00:06:32,680 Speaker 1: So choosing the right ones in the right amounts means 82 00:06:32,720 --> 00:06:35,680 Speaker 1: you can enjoy the health benefits of these delicious and 83 00:06:35,800 --> 00:06:38,680 Speaker 1: versatile foods while you cut carbs. There's so much wrong 84 00:06:38,680 --> 00:06:40,840 Speaker 1: in that paragraph. I don't even have time to get 85 00:06:40,880 --> 00:06:46,360 Speaker 1: into it. But again, it's demonizing fruits and vegetables, demonizing 86 00:06:46,400 --> 00:06:48,080 Speaker 1: certain ones. I don't even know which one that would 87 00:06:48,080 --> 00:06:50,359 Speaker 1: you want to go any deeper than that? Stop the 88 00:06:50,440 --> 00:06:54,320 Speaker 1: car balloonacy, stop stop. Let me finish up this fit 89 00:06:54,400 --> 00:06:57,400 Speaker 1: tip quickly, but just reading from the Harvard School of 90 00:06:57,400 --> 00:07:02,680 Speaker 1: Public Health a couple of quick paragraphs to clarify the 91 00:07:02,760 --> 00:07:06,680 Speaker 1: true science behind this people. Carbohydrates are found in a 92 00:07:06,839 --> 00:07:15,960 Speaker 1: wide array of both healthy and unhealthy foods bread, beans, milk, popcorn, potatoes, cookies, spaghetti, 93 00:07:16,040 --> 00:07:18,680 Speaker 1: soft drink's, corn, and cherry pie. They also come in 94 00:07:18,720 --> 00:07:21,600 Speaker 1: a variety of forms. The most common in abundant forms 95 00:07:21,640 --> 00:07:26,400 Speaker 1: are sugars, fibers, and starches. Foods high in carbohydrates are 96 00:07:26,440 --> 00:07:30,520 Speaker 1: an important part of a healthy diet. Carbohydrates provide the 97 00:07:30,520 --> 00:07:33,800 Speaker 1: body with glucose, which is converted to energy used to 98 00:07:33,880 --> 00:07:37,840 Speaker 1: support bodily function and physical activity, and by bodily function, 99 00:07:38,120 --> 00:07:42,760 Speaker 1: that's your brain, people, But carbohydrate quality is important, is important. 100 00:07:43,080 --> 00:07:49,080 Speaker 1: Some types of carbohydrate rich foods are better than others. Yeah. Yeah. 101 00:07:49,120 --> 00:07:56,080 Speaker 1: The healthiest source of carbohydrates unprocessed or minimally processed whole grains, vegetables, fruits, 102 00:07:56,240 --> 00:07:59,920 Speaker 1: and beans. On the healthier sources of carbohydrates include white, 103 00:08:00,040 --> 00:08:05,840 Speaker 1: red pastries, sodas, and other highly processed or refined foods. 104 00:08:05,840 --> 00:08:10,280 Speaker 1: These items contain easily digested carbohydrates that may contribute to 105 00:08:10,320 --> 00:08:13,880 Speaker 1: weight gain, interfere with weight loss, and promote diabetes and 106 00:08:13,920 --> 00:08:19,280 Speaker 1: heart disease. Stop with the car blunacy. Stop and I 107 00:08:19,440 --> 00:08:21,680 Speaker 1: pause because I'm tempted to go to the well, the 108 00:08:21,720 --> 00:08:25,760 Speaker 1: fat adaptation, all this, Why are you adapting to basically 109 00:08:25,800 --> 00:08:29,000 Speaker 1: get to base left? There's there's so much wrong with that, 110 00:08:29,760 --> 00:08:31,120 Speaker 1: but I don't want to get into it right now. 111 00:08:31,120 --> 00:08:36,480 Speaker 1: Why are you? Why are you struggling depriving headaches and 112 00:08:36,559 --> 00:08:42,319 Speaker 1: fog and and truly freaking havoc with the growing and 113 00:08:42,440 --> 00:08:48,120 Speaker 1: left in hunger hormones and doing other bad things potentially 114 00:08:48,120 --> 00:08:53,600 Speaker 1: to your body health wise. Healthy source of complex carbohydrates, 115 00:08:53,679 --> 00:08:57,520 Speaker 1: lean sources of protein, healthy fats, these macro nutrients, all 116 00:08:57,520 --> 00:09:02,960 Speaker 1: of the macro nutrients we need healthy sources of them all. 117 00:09:03,200 --> 00:09:05,480 Speaker 1: Carbs are not bad for you. Fats are not bad 118 00:09:05,559 --> 00:09:09,560 Speaker 1: for you. Proteins not bad for you. We need the 119 00:09:09,760 --> 00:09:13,319 Speaker 1: right ones for all three in the right amounts, based 120 00:09:13,360 --> 00:09:19,680 Speaker 1: on your goals, and we'll leave it at goals that 121 00:09:19,760 --> 00:09:23,600 Speaker 1: may be weight, that may be performance. Carbs are not 122 00:09:23,679 --> 00:09:27,360 Speaker 1: bad for you. Say it with me. Carbs are your friend. 123 00:09:28,280 --> 00:09:31,760 Speaker 1: Choose the right ones. They make you feel good, they 124 00:09:31,800 --> 00:09:37,480 Speaker 1: give you good energy, oatmeal, whole grains. Find the ones 125 00:09:37,600 --> 00:09:41,640 Speaker 1: that work for you. And by the way, there's not 126 00:09:41,720 --> 00:09:45,400 Speaker 1: a lot or many in certain foods that you might 127 00:09:45,440 --> 00:09:52,280 Speaker 1: not think there are, like deli meats, hot dogs, yogurt, barbecue, sauce, 128 00:09:52,400 --> 00:09:55,920 Speaker 1: different salad dressings. To me, there's there's carbs in a 129 00:09:55,960 --> 00:10:01,480 Speaker 1: lot of things. Choose the healthy things and don't worry 130 00:10:01,960 --> 00:10:07,040 Speaker 1: about carbs, I should say, don't worry about cutting them out. 131 00:10:08,480 --> 00:10:11,200 Speaker 1: I want to hear what you are eating, not what 132 00:10:11,360 --> 00:10:17,720 Speaker 1: you're not done. All right, Oh, Usually fit tips don't 133 00:10:17,720 --> 00:10:20,640 Speaker 1: get me that worked up that quickly, but they do 134 00:10:20,840 --> 00:10:22,880 Speaker 1: because I'm I don't want you to struggle, and I 135 00:10:22,920 --> 00:10:25,880 Speaker 1: don't want the bad information, and I know that this 136 00:10:25,920 --> 00:10:29,800 Speaker 1: trainer is struggling. It's a topic for another day. The 137 00:10:29,880 --> 00:10:33,600 Speaker 1: projection I see on social media the people who supposedly 138 00:10:33,600 --> 00:10:37,520 Speaker 1: have figured out no, but they're but they're putting out 139 00:10:37,559 --> 00:10:40,360 Speaker 1: there is they're still trying to figure it out. Obviously 140 00:10:40,840 --> 00:10:44,800 Speaker 1: they're still struggling, and that's okay. But don't confuse people 141 00:10:44,920 --> 00:10:47,200 Speaker 1: and don't put bad information out there, all right. TOMMYH. 142 00:10:47,280 --> 00:10:49,360 Speaker 1: Fitt is Instagram and Twitter. If you want to reach out, 143 00:10:49,640 --> 00:10:52,400 Speaker 1: comment questions, go right there. Love to hear from you. 144 00:10:52,480 --> 00:10:54,640 Speaker 1: Fitness Disrupted dot com. You can email me through the 145 00:10:54,640 --> 00:10:58,640 Speaker 1: site as well. Micro Workout Plan. Most recent book for 146 00:10:58,679 --> 00:11:00,959 Speaker 1: those of you who have perched still, if you would 147 00:11:00,960 --> 00:11:03,680 Speaker 1: review it on Amazon, greatly appreciate it. You have to 148 00:11:03,679 --> 00:11:05,960 Speaker 1: do the little pitch at the end here because super 149 00:11:06,000 --> 00:11:09,240 Speaker 1: helpful for writers and getting ready to pitch my next book, 150 00:11:09,280 --> 00:11:11,480 Speaker 1: which I'm super excited about because it's my first non 151 00:11:11,520 --> 00:11:14,920 Speaker 1: prescriptive one, and you will love this one. You're listen 152 00:11:14,960 --> 00:11:18,080 Speaker 1: to this show, you will love this book about the 153 00:11:18,080 --> 00:11:24,040 Speaker 1: fitness industry and the truth, the truth anyway. Remember we 154 00:11:24,120 --> 00:11:26,640 Speaker 1: control three things. How much we move what we put 155 00:11:26,640 --> 00:11:29,480 Speaker 1: into our mouth, center attitudes of people. And that's awesome. 156 00:11:30,640 --> 00:11:34,920 Speaker 1: So stop struggling, follow the right information, give a time, 157 00:11:35,520 --> 00:11:40,319 Speaker 1: figure out your plan. I'm Tom Holland. This is Fitness Disrupted. 158 00:11:40,760 --> 00:11:47,559 Speaker 1: Believe me yourself. Fitness Disrupted is a production of I 159 00:11:47,760 --> 00:11:51,280 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 160 00:11:51,320 --> 00:11:54,679 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 161 00:11:54,720 --> 00:11:56,120 Speaker 1: listen to your favorite shows.