1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,119 --> 00:00:15,560 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Alright, 3 00:00:15,600 --> 00:00:20,640 Speaker 1: time for yes another quick fit tip. This one one 4 00:00:20,680 --> 00:00:26,680 Speaker 1: of my favorite topics breakfast. Talked about it in numerous 5 00:00:26,760 --> 00:00:29,360 Speaker 1: podcasts and now I'm just gonna give you one of 6 00:00:29,400 --> 00:00:34,159 Speaker 1: my go to breakfast and I'm calling it the sixty 7 00:00:34,280 --> 00:00:39,559 Speaker 1: second power breakfast. But it actually probably takes you like seconds, 8 00:00:40,040 --> 00:00:42,199 Speaker 1: depending on how you do it. All right, let's go 9 00:00:42,200 --> 00:00:47,879 Speaker 1: to the quick statistics. Kellogg's did a study that found 10 00:00:48,520 --> 00:00:54,840 Speaker 1: only a third of Americans eat breakfast every day and 11 00:00:56,160 --> 00:00:59,200 Speaker 1: said they would like to. And this was again a 12 00:00:59,200 --> 00:01:05,000 Speaker 1: study done by Kellogg's company, and they surveyed fourteen thousand Americans. 13 00:01:05,560 --> 00:01:10,399 Speaker 1: Another survey by the Hummus Brand Sabra they looked at 14 00:01:10,480 --> 00:01:13,720 Speaker 1: two thousand Americans, pulled two thousand Americans, and they found 15 00:01:14,200 --> 00:01:17,080 Speaker 1: that the average person eats breakfast just three times a week. 16 00:01:18,200 --> 00:01:22,920 Speaker 1: And according to this study, rarely, if ever eat breakfast. 17 00:01:24,760 --> 00:01:29,360 Speaker 1: Really quickly, we're gonna just discuss what the breakfast is. 18 00:01:29,440 --> 00:01:33,040 Speaker 1: So rarely if ever eat it, I'd say it's higher 19 00:01:33,560 --> 00:01:35,679 Speaker 1: and then the question is what are they actually eating? Right, 20 00:01:35,720 --> 00:01:38,080 Speaker 1: So for the people that are eating it, what are 21 00:01:38,120 --> 00:01:45,040 Speaker 1: they actually eating? So according to Kellogg's Eat Breakfast, Well, 22 00:01:45,319 --> 00:01:51,840 Speaker 1: back to the Sabra study survey, they found that again, 23 00:01:51,880 --> 00:01:56,600 Speaker 1: according to this survey, six they eat eggs as their 24 00:01:56,640 --> 00:02:00,600 Speaker 1: go to morning meal, drink coffee. And that's gonna come back. 25 00:02:00,640 --> 00:02:03,000 Speaker 1: That's connected to what I'm gonna tell you to do 26 00:02:03,040 --> 00:02:09,480 Speaker 1: in a second, and fifty eat cereal of respondence, chose 27 00:02:09,680 --> 00:02:14,360 Speaker 1: breakfast sandwiches and chose bacon as their top breakfast food. 28 00:02:14,400 --> 00:02:17,239 Speaker 1: So when we talk about eating breakfast and not eating breakfast, 29 00:02:17,360 --> 00:02:19,880 Speaker 1: and when I talk about studies, and you gotta look 30 00:02:19,960 --> 00:02:24,320 Speaker 1: deep into them. But that's my job, not yours. Just 31 00:02:24,400 --> 00:02:27,639 Speaker 1: because you'll see a study that says people who eat 32 00:02:27,639 --> 00:02:31,680 Speaker 1: breakfast don't lose weight, what are they eating? Are they 33 00:02:31,680 --> 00:02:36,560 Speaker 1: eating bacon? Fifties? What was the number? Chose bacon is 34 00:02:36,600 --> 00:02:39,360 Speaker 1: their top breakfast foods, And you could just connect that 35 00:02:39,440 --> 00:02:42,920 Speaker 1: to the eggs. So you know, you'll read a study 36 00:02:43,240 --> 00:02:46,080 Speaker 1: or an article. You'll read an article most likely that 37 00:02:47,639 --> 00:02:50,800 Speaker 1: demeans eggs as a breakfast food. Well, are they having 38 00:02:50,840 --> 00:02:54,600 Speaker 1: them with bacon? And is that one of the reasons 39 00:02:54,600 --> 00:02:56,880 Speaker 1: if the article says, you know, eating eggs doesn't lead 40 00:02:56,880 --> 00:03:02,600 Speaker 1: to weight loss or something to that effect. That's often 41 00:03:02,600 --> 00:03:06,600 Speaker 1: what happens in those articles. So I get it. I 42 00:03:06,680 --> 00:03:09,080 Speaker 1: get it. What do people say to me and have 43 00:03:09,200 --> 00:03:11,400 Speaker 1: said over the years decades back when I was a trainer, 44 00:03:11,600 --> 00:03:13,799 Speaker 1: I'd say, what do you eat for breakfast? They'd say, 45 00:03:13,840 --> 00:03:16,760 Speaker 1: don't eat breakfast. And it's two reasons, generally speaking, I 46 00:03:16,800 --> 00:03:20,239 Speaker 1: don't have time and or I'm not hungry. I don't 47 00:03:20,240 --> 00:03:22,880 Speaker 1: have time and or I'm not hungry. Well, I'm gonna 48 00:03:22,880 --> 00:03:27,000 Speaker 1: give you a sixty second breakfast less than that, and 49 00:03:27,880 --> 00:03:29,839 Speaker 1: we have time. We all have time. We have time 50 00:03:29,840 --> 00:03:33,120 Speaker 1: to exercise. That excuse for everything is, you know, getting 51 00:03:33,200 --> 00:03:37,160 Speaker 1: up five minutes earlier or sixty seconds earlier to have 52 00:03:37,240 --> 00:03:42,200 Speaker 1: your breakfast. Not not a true excuse. They're not hungry. Okay, 53 00:03:42,320 --> 00:03:45,680 Speaker 1: I get that, But let me say this really quickly. 54 00:03:46,600 --> 00:03:49,720 Speaker 1: If weight loss is one of your goals and you 55 00:03:49,760 --> 00:03:55,040 Speaker 1: don't eat breakfast, maybe you should. Maybe you should because 56 00:03:55,600 --> 00:03:58,320 Speaker 1: if you're being honest with yourself, you're getting hungrier later 57 00:03:58,360 --> 00:04:01,440 Speaker 1: in the day. And when I do and have talked 58 00:04:01,440 --> 00:04:06,640 Speaker 1: about breakfast and talk about front loading your day, setting 59 00:04:06,680 --> 00:04:11,160 Speaker 1: yourself up for success, not waiting until the wheels fall off. 60 00:04:11,720 --> 00:04:13,800 Speaker 1: That is one of the major reasons. So if you 61 00:04:13,800 --> 00:04:16,240 Speaker 1: want things to change, you have to change. And I'm 62 00:04:16,279 --> 00:04:20,160 Speaker 1: not always hungry super hungry. And sometimes if i know 63 00:04:20,240 --> 00:04:22,360 Speaker 1: that I'm doing a big workout or have a big 64 00:04:22,440 --> 00:04:24,520 Speaker 1: day or going to be traveling and won't have access 65 00:04:24,560 --> 00:04:27,120 Speaker 1: to food, then I'm gonna front load of my day 66 00:04:27,120 --> 00:04:30,360 Speaker 1: even more so I'm thinking ahead. But this one is 67 00:04:30,400 --> 00:04:35,440 Speaker 1: so easy. This one is so easy. So if you're 68 00:04:35,440 --> 00:04:38,560 Speaker 1: someone who says both, I'm you're not hungry, and you 69 00:04:38,600 --> 00:04:41,560 Speaker 1: don't have time, this is for you. This is for you. 70 00:04:41,920 --> 00:04:44,400 Speaker 1: And when I talk about meals, and I generally do 71 00:04:44,520 --> 00:04:48,640 Speaker 1: five to six a day, sometimes more, I want carbs 72 00:04:48,640 --> 00:04:53,240 Speaker 1: in protein at every meal, Carbs in protein, carbs for energy, 73 00:04:53,400 --> 00:04:58,279 Speaker 1: protein for muscle, and other things as well. So your 74 00:04:58,360 --> 00:05:01,960 Speaker 1: sixty two go to if you're busy, if you're not hungry, 75 00:05:02,080 --> 00:05:05,440 Speaker 1: or if you just want, you know, a little variety 76 00:05:05,560 --> 00:05:10,440 Speaker 1: in your life is the following coffee. One of my 77 00:05:10,560 --> 00:05:15,760 Speaker 1: favorite ergogenic aids coffee and a pre mixed protein drink 78 00:05:16,600 --> 00:05:20,239 Speaker 1: mixed right in. You know, if you're a milk person, 79 00:05:20,320 --> 00:05:22,720 Speaker 1: you put milk in whatever you put in. Instead of that, 80 00:05:23,480 --> 00:05:27,120 Speaker 1: you put in a pre made protein drink that you 81 00:05:27,240 --> 00:05:30,240 Speaker 1: buy in the store what kind. I don't care. I 82 00:05:30,279 --> 00:05:32,640 Speaker 1: don't care. I wanted to be relatively healthy, but anywhere 83 00:05:32,640 --> 00:05:36,279 Speaker 1: from fifteen to thirty grams roughly speaking of protein, and 84 00:05:36,360 --> 00:05:40,359 Speaker 1: you can find ones that are, you know, two to 85 00:05:40,560 --> 00:05:44,760 Speaker 1: three grams of carbohydrate. But I don't really care. I 86 00:05:44,760 --> 00:05:46,360 Speaker 1: don't care what kind. I just want you to get 87 00:05:46,400 --> 00:05:48,560 Speaker 1: your protein in. As I've talked about. You can talk 88 00:05:48,600 --> 00:05:50,880 Speaker 1: about quality of protein way down the line when you're 89 00:05:50,920 --> 00:05:53,719 Speaker 1: already getting in your protein, when you're getting an adequate 90 00:05:53,720 --> 00:05:56,840 Speaker 1: protein for months on end, and then you want to 91 00:05:56,880 --> 00:05:59,240 Speaker 1: go to what I call second level stuff, then we 92 00:05:59,240 --> 00:06:03,520 Speaker 1: can talk about that. But for right now, you're busy, 93 00:06:03,640 --> 00:06:07,120 Speaker 1: you're running out the door, especially if you're driving to 94 00:06:07,320 --> 00:06:11,000 Speaker 1: work to wherever. You get that huge mug that I love. 95 00:06:11,040 --> 00:06:15,359 Speaker 1: I have many, and I feel it about two thirds 96 00:06:15,600 --> 00:06:19,599 Speaker 1: with coffee and the rest with the protein drink. And 97 00:06:19,600 --> 00:06:22,720 Speaker 1: generally speaking, you know, it's about six eight ounces of 98 00:06:22,960 --> 00:06:26,160 Speaker 1: the protein drink. It close up the mug and then 99 00:06:26,200 --> 00:06:30,640 Speaker 1: I finished the protein drink. And the third part is 100 00:06:30,640 --> 00:06:35,640 Speaker 1: a banana. That's your carbohydrate. If you hate bananas and 101 00:06:35,680 --> 00:06:38,680 Speaker 1: you don't drink coffee, this isn't for you. But if 102 00:06:38,720 --> 00:06:43,720 Speaker 1: you drink coffee, and you'll eat a banana. This is 103 00:06:43,800 --> 00:06:50,120 Speaker 1: one of the easiest, most effective quick go to not 104 00:06:50,160 --> 00:06:54,840 Speaker 1: only breakfast meal in general, but breakfast specifically. Back when 105 00:06:54,880 --> 00:06:57,400 Speaker 1: I was doing natural body building and many body builders 106 00:06:57,480 --> 00:07:01,080 Speaker 1: will do a protein drink and a banana, especially in 107 00:07:01,120 --> 00:07:04,599 Speaker 1: the mid meal, you know, the second meal, fourth meal 108 00:07:04,640 --> 00:07:08,680 Speaker 1: of the day. Super simple. How long does that take? 109 00:07:09,320 --> 00:07:12,960 Speaker 1: Huge coffee mug, set your coffee time or the night before, 110 00:07:14,360 --> 00:07:16,520 Speaker 1: ready to go. When you wake up, you pour that 111 00:07:16,560 --> 00:07:20,720 Speaker 1: coffee in, You pour that protein pre mixed protein drinking, 112 00:07:21,640 --> 00:07:24,240 Speaker 1: finish what's left over out of the protein drink, eat 113 00:07:24,280 --> 00:07:29,400 Speaker 1: your banana, and you're off. You've started today with carbohydrate. 114 00:07:29,800 --> 00:07:33,200 Speaker 1: You've started today getting in a significant amount of protein 115 00:07:33,280 --> 00:07:35,320 Speaker 1: depending on the drink you're using, and it could be 116 00:07:35,360 --> 00:07:39,440 Speaker 1: any flavor, vanilla, chocolate, whatever you like, and you're starting 117 00:07:39,440 --> 00:07:42,360 Speaker 1: your day off right. I even do this. I got 118 00:07:42,520 --> 00:07:45,320 Speaker 1: two young kids now or getting older. But hockey tournaments, 119 00:07:46,080 --> 00:07:49,720 Speaker 1: I throw a couple pre made protein drinks in the 120 00:07:49,720 --> 00:07:51,800 Speaker 1: cooler that we bring in the back of the truck 121 00:07:52,320 --> 00:07:54,160 Speaker 1: and in the hotel rooms. How we start my day. 122 00:07:54,400 --> 00:07:57,520 Speaker 1: A lot of times the hockey games are super early 123 00:07:57,560 --> 00:07:59,640 Speaker 1: in the morning. You wake up, I got the coffee 124 00:07:59,640 --> 00:08:01,360 Speaker 1: out of the room. I don't have to worry about 125 00:08:01,440 --> 00:08:04,400 Speaker 1: going down to get milk or or drinking it black 126 00:08:04,440 --> 00:08:07,040 Speaker 1: if I don't want to, and I got my protein, 127 00:08:07,120 --> 00:08:11,280 Speaker 1: and I'll throw bananas in that cooler as well. The 128 00:08:11,400 --> 00:08:15,880 Speaker 1: simple stuff done consistently, that makes all the difference in 129 00:08:15,880 --> 00:08:19,360 Speaker 1: the world. So there you have it, your sixty second 130 00:08:19,880 --> 00:08:23,640 Speaker 1: power breakfast coffee Erga getic aid. And by the way, 131 00:08:24,200 --> 00:08:29,560 Speaker 1: huge benefits to caffeine to coffee that I've referenced in 132 00:08:29,760 --> 00:08:35,960 Speaker 1: other podcast that I have referenced in other shows, including 133 00:08:36,160 --> 00:08:45,839 Speaker 1: numerous numerous cognitive positive benefits. All right, you have time now, 134 00:08:47,040 --> 00:08:49,200 Speaker 1: and if you're not hungry, it's not gonna overdo it 135 00:08:49,200 --> 00:08:51,200 Speaker 1: for you. It's not a huge breakfast, but it's a 136 00:08:51,200 --> 00:08:54,319 Speaker 1: good one. When you're doing it's better than nothing else. 137 00:08:55,679 --> 00:09:00,239 Speaker 1: And you're getting your fruit, all the benefits of a banana. 138 00:09:00,679 --> 00:09:03,120 Speaker 1: You're getting a significant amount of protein again depending on 139 00:09:03,160 --> 00:09:05,480 Speaker 1: whichever one you choose. And by the way, buy a 140 00:09:05,600 --> 00:09:08,440 Speaker 1: case of those protein drinks and have them ready to 141 00:09:08,440 --> 00:09:13,720 Speaker 1: go when you're busy in the morning or any other 142 00:09:14,120 --> 00:09:18,920 Speaker 1: time of day. Caffeine protein banana, you are good to go. 143 00:09:20,040 --> 00:09:22,960 Speaker 1: And then you have it. If you have not yet 144 00:09:23,120 --> 00:09:25,800 Speaker 1: rated the show. Please rate the show, Come on, rate 145 00:09:25,800 --> 00:09:30,320 Speaker 1: the show, subscribe. I want to reach out, questions, comments, 146 00:09:30,360 --> 00:09:33,200 Speaker 1: They are coming in like crazy and I love it. 147 00:09:33,280 --> 00:09:36,440 Speaker 1: Getting ready to do another listener mail back show. Tom 148 00:09:36,559 --> 00:09:40,480 Speaker 1: h Fit is Twitter and Instagram Tom h Fit. You 149 00:09:40,480 --> 00:09:44,440 Speaker 1: can go to Fitness Disrupted dot com and email me 150 00:09:44,480 --> 00:09:49,200 Speaker 1: through that site. And yes, I just opened opened after 151 00:09:49,400 --> 00:09:52,199 Speaker 1: years of work on this my virtual gym. So I'm 152 00:09:52,200 --> 00:09:58,320 Speaker 1: taking all of my fitness content, videos, audio, workouts, you know, exercises, 153 00:09:58,400 --> 00:10:01,440 Speaker 1: hundreds of exercises and putting them all in one place. 154 00:10:01,679 --> 00:10:04,040 Speaker 1: And over time, when I give you workouts, I'm going 155 00:10:04,080 --> 00:10:06,320 Speaker 1: to post them up there on the site as well. 156 00:10:06,360 --> 00:10:09,559 Speaker 1: So Virtual Jim and that is Tom Holland Fitness dot 157 00:10:09,640 --> 00:10:12,200 Speaker 1: com another option for you. And yes, my new book 158 00:10:12,720 --> 00:10:14,880 Speaker 1: is out. It's been out for a little while now. 159 00:10:15,000 --> 00:10:19,160 Speaker 1: The micro workout plan all about helping you have your 160 00:10:19,200 --> 00:10:23,200 Speaker 1: best life. I'm not going to push any products on 161 00:10:23,280 --> 00:10:29,080 Speaker 1: you that are questionable. I'm giving you the science along 162 00:10:29,080 --> 00:10:31,920 Speaker 1: with what you can actually put into effect. And this 163 00:10:32,000 --> 00:10:35,560 Speaker 1: is one of those shows. Sure people are busy, I 164 00:10:35,600 --> 00:10:39,920 Speaker 1: get it, you're busy, but I'm giving you options, solutions 165 00:10:40,640 --> 00:10:46,000 Speaker 1: based on science. I am Tom Holland. This is Fitness Disrupted. 166 00:10:46,960 --> 00:10:53,760 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 167 00:10:53,920 --> 00:10:57,720 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 168 00:10:57,720 --> 00:11:01,040 Speaker 1: the i heart Radio app, Apple podcast, or wherever you 169 00:11:01,120 --> 00:11:02,480 Speaker 1: listen to your favorite shows.