1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:17,360 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:17,400 --> 00:00:20,959 Speaker 1: I got up this morning early, early even for me, 4 00:00:21,200 --> 00:00:25,360 Speaker 1: getting a lot of work done, busy, and made my breakfast, 5 00:00:26,320 --> 00:00:29,560 Speaker 1: which I consider, yes, the most important meal of the day. 6 00:00:29,960 --> 00:00:34,239 Speaker 1: And I rotate several as I've talked about before, and 7 00:00:34,280 --> 00:00:38,760 Speaker 1: today was oatmeal, and for me, it's the steel cut 8 00:00:38,840 --> 00:00:46,239 Speaker 1: oatmeal plane half a cup with a large handful of 9 00:00:46,280 --> 00:00:51,559 Speaker 1: blueberries and she is seeds somewhere around, a couple of 10 00:00:51,560 --> 00:00:55,520 Speaker 1: tea spoons, one big table spoons somewhere around there, healthy fat, 11 00:00:56,640 --> 00:01:01,720 Speaker 1: and too hard boiled eggs. I love this breakfast works 12 00:01:01,800 --> 00:01:06,000 Speaker 1: for me. It's got all of those healthy things right there, 13 00:01:05,840 --> 00:01:10,840 Speaker 1: the great carbs slow releasing, giving me energy for the day, 14 00:01:11,080 --> 00:01:14,120 Speaker 1: my body and my mind. I got the blueberries and 15 00:01:14,160 --> 00:01:17,360 Speaker 1: all of the health benefits that science says come from 16 00:01:17,600 --> 00:01:22,200 Speaker 1: berries in general and blueberries in particular, and the chiest seeds, 17 00:01:22,240 --> 00:01:26,720 Speaker 1: healthy fats. Read about them in books like Born to Run. 18 00:01:27,319 --> 00:01:32,319 Speaker 1: We need fats and then protein, eggs and the yolks. 19 00:01:33,680 --> 00:01:35,600 Speaker 1: And if you think the eggs are bad, few, the 20 00:01:35,680 --> 00:01:38,000 Speaker 1: yolks are bad few, I understand why. And that goes 21 00:01:38,080 --> 00:01:44,319 Speaker 1: to today's show, I'm gonna get worked up. I already am, 22 00:01:44,480 --> 00:01:46,800 Speaker 1: and I already got worked up with my wife, My 23 00:01:46,920 --> 00:01:50,720 Speaker 1: poor wife. You know, when I first was signing on 24 00:01:50,800 --> 00:01:53,400 Speaker 1: to do this show, so excited, and I had had 25 00:01:53,440 --> 00:01:56,600 Speaker 1: to radio shows before, but you know, those were once 26 00:01:56,640 --> 00:01:59,200 Speaker 1: a week. This was you know, three times a week, 27 00:01:59,320 --> 00:02:01,720 Speaker 1: and those were live, which was cool. This was gonna 28 00:02:01,760 --> 00:02:04,520 Speaker 1: be different. I was super excited, and I basically said 29 00:02:04,520 --> 00:02:07,400 Speaker 1: to my wife, you know, now I'm gonna be able 30 00:02:07,440 --> 00:02:11,079 Speaker 1: to vent two people in a whole new way. And 31 00:02:11,200 --> 00:02:13,960 Speaker 1: she was pretty much like, thank goodness, because that will 32 00:02:14,000 --> 00:02:16,080 Speaker 1: take the pressure off me venting to her. But I 33 00:02:16,120 --> 00:02:18,680 Speaker 1: still do and did this morning about this very topic. 34 00:02:19,639 --> 00:02:22,480 Speaker 1: So I hate my breakfast. And then as I do, 35 00:02:22,880 --> 00:02:25,520 Speaker 1: I go through emails and news of the day and 36 00:02:25,560 --> 00:02:29,160 Speaker 1: things like that, and what popped up, what popped up 37 00:02:29,400 --> 00:02:34,520 Speaker 1: for the second time from the same company, an article 38 00:02:35,639 --> 00:02:40,400 Speaker 1: basically saying, oh meal was bad, basically saying, oh meal, 39 00:02:40,400 --> 00:02:42,680 Speaker 1: it was bad. And I'm gonna give you the exact 40 00:02:42,760 --> 00:02:45,240 Speaker 1: specifics of what they said because it's super important. It's 41 00:02:45,240 --> 00:02:48,760 Speaker 1: the stuff you're reading. And let me say this, I 42 00:02:48,800 --> 00:02:51,520 Speaker 1: try to limit the content of what I take in 43 00:02:51,560 --> 00:02:53,960 Speaker 1: as I said so many times prior as well, like 44 00:02:54,000 --> 00:02:56,840 Speaker 1: what we put into our heads just as important as 45 00:02:56,880 --> 00:02:58,640 Speaker 1: what we put into our bodies. Are are you know 46 00:02:58,720 --> 00:03:02,600 Speaker 1: through our mouths what we can assume. There's the physiological 47 00:03:02,639 --> 00:03:07,359 Speaker 1: and the psychological. So I try to limit the garbage. 48 00:03:07,639 --> 00:03:11,000 Speaker 1: But because I'm in the job that I'm in, I 49 00:03:11,040 --> 00:03:15,040 Speaker 1: have to know what you are seeing and what's out there, 50 00:03:15,560 --> 00:03:18,120 Speaker 1: and that's a struggle. So I try to limit and 51 00:03:18,240 --> 00:03:21,160 Speaker 1: just get enough so I know what I need to 52 00:03:21,160 --> 00:03:25,000 Speaker 1: talk to you about. And those myths and misconceptions, you know, 53 00:03:25,080 --> 00:03:27,760 Speaker 1: there's something that are just ridiculous, And like you know, 54 00:03:28,840 --> 00:03:31,200 Speaker 1: I don't have to read everything. I guess it's my 55 00:03:31,280 --> 00:03:34,120 Speaker 1: point because a lot of it's redundant. So it's the gist, 56 00:03:34,520 --> 00:03:37,240 Speaker 1: and this is perfect. This is the perfect topic. And 57 00:03:37,760 --> 00:03:42,920 Speaker 1: as I've said before, I feel no need the time 58 00:03:42,960 --> 00:03:46,360 Speaker 1: to mention the company doesn't matter. I'm gonna talk about 59 00:03:46,400 --> 00:03:49,200 Speaker 1: the product because it's connected, but it doesn't matter. It's 60 00:03:49,240 --> 00:03:51,400 Speaker 1: the it's the content that I have the issue with 61 00:03:51,720 --> 00:03:54,760 Speaker 1: as well as the product. But again specifics need not 62 00:03:55,200 --> 00:03:59,160 Speaker 1: exist here, all right, So this is perfect on so 63 00:03:59,200 --> 00:04:01,960 Speaker 1: many levels, all right, And I'm just gonna call it 64 00:04:02,040 --> 00:04:05,120 Speaker 1: more misleading info I read today and it's on oatmeal. 65 00:04:06,240 --> 00:04:09,440 Speaker 1: But there's so much more in this topic. It's about 66 00:04:09,520 --> 00:04:14,680 Speaker 1: fitness technology, it's about twisting science, it's about tracking like 67 00:04:14,920 --> 00:04:17,599 Speaker 1: met or why do we track things? And one of 68 00:04:17,640 --> 00:04:22,839 Speaker 1: the greatest lines I've heard in that vein was David Epstein, 69 00:04:23,000 --> 00:04:24,799 Speaker 1: who I still have yet to interview for this show, 70 00:04:25,480 --> 00:04:28,440 Speaker 1: a guest I need to have on, but he has 71 00:04:28,480 --> 00:04:32,760 Speaker 1: a line. He's an author and just incredible like sports 72 00:04:32,800 --> 00:04:36,400 Speaker 1: scientists of sorts, but he has a line about tracking things. 73 00:04:36,440 --> 00:04:39,840 Speaker 1: He's talking about the combine in football in general or specifically, 74 00:04:39,880 --> 00:04:43,080 Speaker 1: but just tracking in general. Do we track it because 75 00:04:43,120 --> 00:04:47,159 Speaker 1: it's important or is it important because we track it? 76 00:04:48,400 --> 00:04:52,080 Speaker 1: And that has never been more true than today and 77 00:04:52,200 --> 00:04:54,560 Speaker 1: all of the products that are out there and all 78 00:04:54,640 --> 00:04:58,400 Speaker 1: of the ways we can track these metrics and what's 79 00:04:58,440 --> 00:05:01,080 Speaker 1: the science? All right? So that goes to this topic 80 00:05:01,120 --> 00:05:08,560 Speaker 1: about oatmeal and the confusion that's created and what is 81 00:05:08,720 --> 00:05:14,200 Speaker 1: so common in exercise nutrition, making the simple complicated and 82 00:05:14,240 --> 00:05:19,000 Speaker 1: the complicated simple. That's pretty much exactly what's going on today, 83 00:05:19,720 --> 00:05:23,760 Speaker 1: all right. And finally I'm going to bring it all together. 84 00:05:25,240 --> 00:05:31,599 Speaker 1: Is this product helping to fix a problem or is 85 00:05:31,640 --> 00:05:37,440 Speaker 1: it creating a problem to fit the product, and I 86 00:05:37,480 --> 00:05:40,640 Speaker 1: would argue it's the latter. All right, quick break, when 87 00:05:40,640 --> 00:05:43,479 Speaker 1: we come back, more misleading info I read today is 88 00:05:43,520 --> 00:05:56,159 Speaker 1: oatmeal bad for you. We'll be right back, and we 89 00:05:56,200 --> 00:05:59,800 Speaker 1: are back talking about an article I read this morning. 90 00:06:00,080 --> 00:06:04,520 Speaker 1: And as I said earlier, it's the second time. So 91 00:06:04,640 --> 00:06:07,360 Speaker 1: like I let it go the first time, I let 92 00:06:07,360 --> 00:06:09,760 Speaker 1: it go the first time. And it truly says to 93 00:06:09,839 --> 00:06:15,359 Speaker 1: me that this product, this company is trying to create 94 00:06:15,400 --> 00:06:18,440 Speaker 1: a problem where there isn't one. What do I mean 95 00:06:18,480 --> 00:06:22,520 Speaker 1: by that? All right? The product itself, and there are 96 00:06:22,960 --> 00:06:27,520 Speaker 1: several companies doing this, so I again don't feel the 97 00:06:27,560 --> 00:06:30,719 Speaker 1: need to to mention the brand. It's irrelevant. It's a 98 00:06:30,720 --> 00:06:33,960 Speaker 1: continuous glucose monitor. Now, being in the job that I 99 00:06:34,000 --> 00:06:38,240 Speaker 1: am in, I am sent everything known to man when 100 00:06:38,279 --> 00:06:44,080 Speaker 1: it comes to products, potions, and programs, right fitness tech. 101 00:06:44,720 --> 00:06:47,520 Speaker 1: You know my home gym. It's small, and it's packed 102 00:06:47,520 --> 00:06:51,840 Speaker 1: to the gills from the basic to the most ridiculously complicated. 103 00:06:52,600 --> 00:06:57,160 Speaker 1: And I love trying out everything everything and that includes 104 00:06:57,200 --> 00:07:00,040 Speaker 1: this continuous glucose monitor was sent me way back. I 105 00:07:00,120 --> 00:07:01,600 Speaker 1: kind of forgot about it, but let me give you 106 00:07:01,640 --> 00:07:03,920 Speaker 1: my take on it. Right, So what is a continuous 107 00:07:03,920 --> 00:07:08,600 Speaker 1: glucose monitor. It is basically, uh, the way to describe. 108 00:07:08,880 --> 00:07:12,440 Speaker 1: So you attach it to your arm, right, like snatched 109 00:07:12,600 --> 00:07:15,960 Speaker 1: your arm. It's a little disconcerting. You have this contraption. 110 00:07:16,000 --> 00:07:18,160 Speaker 1: You press it against your arm and it stays there. 111 00:07:18,960 --> 00:07:22,240 Speaker 1: It's a little disc that sits on your arm for 112 00:07:22,360 --> 00:07:25,520 Speaker 1: two weeks. I think it was two weeks. Now why 113 00:07:25,560 --> 00:07:27,840 Speaker 1: do you do this? What is the point in monitoring 114 00:07:27,880 --> 00:07:29,920 Speaker 1: your glucost Well, this was for diabetics. This is what 115 00:07:29,960 --> 00:07:32,880 Speaker 1: diabetics have to do, right, and so let me just 116 00:07:32,920 --> 00:07:36,840 Speaker 1: read you the definition of a CGM. Continuous glucose monitors 117 00:07:36,840 --> 00:07:40,239 Speaker 1: measure the body's glucose levels in real time by sensing 118 00:07:40,240 --> 00:07:44,400 Speaker 1: the glucose present in tissue fluid. Glucose is another word 119 00:07:44,440 --> 00:07:48,480 Speaker 1: for sugar, while a blood glucose meter provides a measurement 120 00:07:48,520 --> 00:07:51,160 Speaker 1: of the blood glucose level at a specific moment in time. 121 00:07:51,440 --> 00:07:53,920 Speaker 1: So that's when you prick your finger. Uh, A couple 122 00:07:53,920 --> 00:07:56,080 Speaker 1: of friends, have a couple of friends who are type 123 00:07:56,080 --> 00:07:58,760 Speaker 1: one diabetics, and remember them doing this, you know, in 124 00:07:58,880 --> 00:08:01,280 Speaker 1: grade school years ago. But now this is an easier 125 00:08:01,320 --> 00:08:05,760 Speaker 1: way for diabetics to monitor their blood glucose levels, and 126 00:08:05,760 --> 00:08:09,080 Speaker 1: the cgms typically provide a new glucose level every five minutes, 127 00:08:09,200 --> 00:08:13,120 Speaker 1: meaning around two times per day. So fitness tech, instead 128 00:08:13,120 --> 00:08:16,480 Speaker 1: of pricking your finger, you wear this on your arm continuously. 129 00:08:16,640 --> 00:08:19,240 Speaker 1: It monitors. You have an app and you open the 130 00:08:19,240 --> 00:08:22,520 Speaker 1: app and you can see what your blood sugar is. Okay, 131 00:08:22,520 --> 00:08:26,720 Speaker 1: So it's measuring your glycemic control blood glucose level again, 132 00:08:27,080 --> 00:08:29,680 Speaker 1: and it's important for people who have issues. So why 133 00:08:29,720 --> 00:08:32,640 Speaker 1: are we doing it? Is the question for healthy people? 134 00:08:33,679 --> 00:08:36,360 Speaker 1: And these companies would tell you, well, it's for a 135 00:08:36,440 --> 00:08:40,360 Speaker 1: variety of reasons to be healthier. But let's let's dig 136 00:08:40,400 --> 00:08:44,920 Speaker 1: into that. Right, is there really in need? Okay? And 137 00:08:44,960 --> 00:08:48,320 Speaker 1: what is diabetes again, if you're confused about what diabetes is, 138 00:08:48,400 --> 00:08:51,600 Speaker 1: it's a disease that causes blood glucose to reach dangerously 139 00:08:51,720 --> 00:08:55,160 Speaker 1: high levels. Right, So that's why diabetics need to monitor this. 140 00:08:55,520 --> 00:08:57,960 Speaker 1: And if a person doesn't control them, you get you 141 00:08:58,000 --> 00:09:01,240 Speaker 1: have issues complications, right, So you got monitor it to 142 00:09:01,440 --> 00:09:05,640 Speaker 1: avoid spikes. And just another quick kind of lesson in 143 00:09:05,720 --> 00:09:10,240 Speaker 1: glucose and sugar. So glucose comes from food to simple 144 00:09:10,280 --> 00:09:13,560 Speaker 1: sugar and it's the main source of energy for our bodies. 145 00:09:14,320 --> 00:09:19,160 Speaker 1: And final kind of diabetes glucose lesson. You have a pancreas. 146 00:09:19,160 --> 00:09:21,800 Speaker 1: We all have pancreas, is right. It secretes a hormone 147 00:09:21,800 --> 00:09:25,560 Speaker 1: called insulin that makes the cells more sensitive to glucose. 148 00:09:25,880 --> 00:09:29,480 Speaker 1: The cells draw the glucose in from the blood, reducing 149 00:09:29,600 --> 00:09:32,040 Speaker 1: the impact of spikes and blood sugar. And so when 150 00:09:32,040 --> 00:09:35,840 Speaker 1: you have diabetes, either the pancreas doesn't produce insulin or 151 00:09:35,880 --> 00:09:40,320 Speaker 1: the cells have a tough time they develop resistance to insulin, 152 00:09:40,600 --> 00:09:42,439 Speaker 1: and so the glucose stays in the blood, which is 153 00:09:42,480 --> 00:09:45,960 Speaker 1: a problem. So you monitor it and finally, when final 154 00:09:46,120 --> 00:09:49,520 Speaker 1: you know what's the problem. If it remains in the blood, 155 00:09:49,559 --> 00:09:53,480 Speaker 1: the blood sugar well, persistent high blood glucose levels leads 156 00:09:53,559 --> 00:09:56,520 Speaker 1: to a whole host of issues potentially like diabetes obviously, 157 00:09:56,720 --> 00:09:59,640 Speaker 1: but then you can have nerve damage, vision loss, kidney damage, 158 00:09:59,679 --> 00:10:04,680 Speaker 1: kidney problems, and cardiovascular disease. All right, but that's for 159 00:10:04,840 --> 00:10:07,880 Speaker 1: insulin and people who have an issue. So why are 160 00:10:07,920 --> 00:10:11,000 Speaker 1: we monitoring that? Is there a reason? So these companies 161 00:10:11,000 --> 00:10:14,680 Speaker 1: would say yes, And I'm not going super deep into 162 00:10:14,720 --> 00:10:18,480 Speaker 1: it today. Will continue this conversation as the research changes, 163 00:10:19,000 --> 00:10:23,320 Speaker 1: But right now I don't see the reason. And in 164 00:10:23,360 --> 00:10:28,400 Speaker 1: this very article, on oatmeal, The author themselves kind of says, 165 00:10:28,559 --> 00:10:33,400 Speaker 1: we don't have the data, so we're not sure what 166 00:10:33,520 --> 00:10:38,200 Speaker 1: the numbers should be. Are you kidding me? Right? And 167 00:10:38,240 --> 00:10:42,560 Speaker 1: so the article was titled the best oatmeal are Alternative 168 00:10:42,640 --> 00:10:46,160 Speaker 1: for better blood sugar bell I'm gonna get worked out 169 00:10:46,800 --> 00:10:50,080 Speaker 1: when we have something that's healthy, and I'm gonna get 170 00:10:50,120 --> 00:10:52,520 Speaker 1: into how, of course, any food can be unhealthy. You 171 00:10:52,559 --> 00:10:57,480 Speaker 1: can make any food unhealthy, and it often is. But 172 00:10:57,559 --> 00:11:00,720 Speaker 1: we don't have that headline that most people don't read beyond, 173 00:11:01,080 --> 00:11:03,599 Speaker 1: and so they're gonna go, oh my gosh, it's not 174 00:11:03,640 --> 00:11:07,400 Speaker 1: good for me. And that's where the vast majority of 175 00:11:07,440 --> 00:11:10,760 Speaker 1: people stop. And in this article you have to go five, six, 176 00:11:10,800 --> 00:11:12,959 Speaker 1: seven paragraphs deep to get to what I'm gonna get 177 00:11:12,960 --> 00:11:16,320 Speaker 1: too quickly for you, all right. And the second line, 178 00:11:16,440 --> 00:11:18,800 Speaker 1: which again if people go, Okay, I'm gonna read the headline, 179 00:11:18,920 --> 00:11:21,520 Speaker 1: let me read one more wine, and That's where I'm 180 00:11:21,559 --> 00:11:24,839 Speaker 1: gonna stop. The classic breakfast may not be as healthy 181 00:11:24,880 --> 00:11:27,920 Speaker 1: as you think. Oh my gosh, I have such a 182 00:11:28,040 --> 00:11:33,360 Speaker 1: problem when there's enough misinformation, there's enough people eating complete 183 00:11:33,440 --> 00:11:36,600 Speaker 1: garbage for breakfast or not eating breakfast at all. I 184 00:11:36,640 --> 00:11:40,400 Speaker 1: believe both are problematic for the vast majority of people. 185 00:11:41,880 --> 00:11:44,760 Speaker 1: And so when we start to demonize something that's healthy 186 00:11:44,840 --> 00:11:49,600 Speaker 1: like fruit or eggs or oatmeal or breakfast in general, 187 00:11:50,760 --> 00:11:52,439 Speaker 1: when we have all this research that says, for the 188 00:11:52,480 --> 00:11:55,840 Speaker 1: vast majority people it is really beneficial, I have such 189 00:11:55,840 --> 00:12:01,400 Speaker 1: a problem. And so that gets clicks the econom class 190 00:12:01,600 --> 00:12:08,400 Speaker 1: going against the true, not true, but the current beliefs. 191 00:12:10,200 --> 00:12:12,640 Speaker 1: And let me get right into this article. So I'm 192 00:12:12,679 --> 00:12:13,959 Speaker 1: not gonna read you the whole thing, but just the 193 00:12:14,400 --> 00:12:17,000 Speaker 1: stuff that may be completely nuts, which was most of it. 194 00:12:18,040 --> 00:12:22,000 Speaker 1: But I gave you the first two lines, and then 195 00:12:22,080 --> 00:12:28,200 Speaker 1: here we go. Ah, oh my gosh. All right, most 196 00:12:28,200 --> 00:12:30,120 Speaker 1: people think of oatmeal as one of the best foods 197 00:12:30,160 --> 00:12:32,960 Speaker 1: to start your day. Now again, if you stop right there, 198 00:12:33,000 --> 00:12:37,640 Speaker 1: you're going it must not be after all this whole grain. 199 00:12:38,080 --> 00:12:41,280 Speaker 1: Here we go. So if you stopped after sentence wander, 200 00:12:41,320 --> 00:12:45,480 Speaker 1: sentence to or sentence three, which again most well, you're 201 00:12:45,520 --> 00:12:48,480 Speaker 1: done and you think it's bad in sentence for though, 202 00:12:48,520 --> 00:12:53,000 Speaker 1: and I would argue, because this author is somewhat legit 203 00:12:54,760 --> 00:12:57,320 Speaker 1: has a tough time going against all of the research 204 00:12:57,400 --> 00:13:00,400 Speaker 1: that's out there. Here's the sentence, the fourth sentence, after 205 00:13:00,440 --> 00:13:02,840 Speaker 1: all this whole grain is a good source of fiber 206 00:13:03,360 --> 00:13:06,000 Speaker 1: and is associated with a reduced risk of heart disease 207 00:13:06,040 --> 00:13:12,400 Speaker 1: and weight loss. Hello, can we stop reading right there? 208 00:13:12,440 --> 00:13:15,240 Speaker 1: Are you kidding me? And I love how I I 209 00:13:15,280 --> 00:13:17,480 Speaker 1: look at adjectives too. Is it good to know it's 210 00:13:17,480 --> 00:13:21,000 Speaker 1: a great source of fiber? Again, depends on the brand, 211 00:13:21,000 --> 00:13:22,360 Speaker 1: and I know all of that kind of stuff, But 212 00:13:24,520 --> 00:13:27,920 Speaker 1: it's a great source of fiber. It's associated with reduced 213 00:13:27,960 --> 00:13:31,640 Speaker 1: rights of heart disease, the number one killer globally, and 214 00:13:31,679 --> 00:13:36,719 Speaker 1: weight loss. Wait, I'm gonna live longer potentially, and I'm 215 00:13:36,720 --> 00:13:41,280 Speaker 1: gonna whose weight. But tell me how how it's bad? Again? 216 00:13:41,920 --> 00:13:46,760 Speaker 1: And I continue, But your blood glucose might not agree 217 00:13:46,760 --> 00:13:51,319 Speaker 1: that oatmeal should be considered a super food. They used 218 00:13:51,360 --> 00:13:54,200 Speaker 1: the brand name for the CGM here, I'm not going 219 00:13:54,240 --> 00:13:57,760 Speaker 1: to Their data consistently shows it's one of the worst 220 00:13:57,920 --> 00:14:05,400 Speaker 1: foods for blood sugar. I underline that their data shows 221 00:14:05,440 --> 00:14:09,520 Speaker 1: it's one of the worst foods for blood sugar in 222 00:14:09,640 --> 00:14:12,320 Speaker 1: their food logs. It spikes blood sugar. And they give 223 00:14:12,360 --> 00:14:17,040 Speaker 1: you a number. Okay, they give you a number, and 224 00:14:17,080 --> 00:14:20,160 Speaker 1: then they go into well let me read it to 225 00:14:20,240 --> 00:14:24,120 Speaker 1: see why. Start with the oats themselves rolled in instant 226 00:14:24,160 --> 00:14:27,840 Speaker 1: oats are processed foods. Okay, so right now, what they're 227 00:14:27,840 --> 00:14:30,360 Speaker 1: saying is there's good odmeal and there's bad omeal Right, 228 00:14:30,640 --> 00:14:34,600 Speaker 1: processed anything, it's not going to be as good as 229 00:14:34,640 --> 00:14:37,120 Speaker 1: the better version of it. So right now, instead of 230 00:14:37,120 --> 00:14:39,800 Speaker 1: saying processed otmeal might not be good for you, why 231 00:14:39,880 --> 00:14:43,640 Speaker 1: why did they just say oatmeal? Why do they just 232 00:14:43,840 --> 00:14:46,960 Speaker 1: demonize something without them saying, well, it's kind of how 233 00:14:47,000 --> 00:14:51,800 Speaker 1: it's prepared, because then people will start to understand it's 234 00:14:51,800 --> 00:14:55,160 Speaker 1: the processing. It's the processing. It's the processing, whole foods, 235 00:14:55,160 --> 00:15:00,240 Speaker 1: whole grains in its most natural state. Awesome, But no, no, 236 00:15:01,720 --> 00:15:04,840 Speaker 1: I'm gonna skip. I'm reading, I'm skipping. Uh. They continue, 237 00:15:04,880 --> 00:15:07,320 Speaker 1: and when you consider the links between metabolic function and 238 00:15:07,360 --> 00:15:11,160 Speaker 1: cardiovascular disease, oatmeal status as a heart healthy food seems 239 00:15:11,240 --> 00:15:15,000 Speaker 1: less certain. No no, no, no, no no, go back 240 00:15:15,040 --> 00:15:19,080 Speaker 1: to the fourth sentence. Okay, reduced risk of heart disease 241 00:15:19,120 --> 00:15:22,280 Speaker 1: and weight loss processed foods. Probably not take the word 242 00:15:22,280 --> 00:15:24,800 Speaker 1: oatmeal out and just use the word processed foods and 243 00:15:24,840 --> 00:15:29,920 Speaker 1: stop demonizing something that helps people start their day. I mean, 244 00:15:30,720 --> 00:15:34,320 Speaker 1: it's it's wrong on on so many levels because we 245 00:15:34,360 --> 00:15:39,480 Speaker 1: want people to hopefully eat breakfast front load your day, 246 00:15:40,280 --> 00:15:42,360 Speaker 1: not the end of the day when most people take 247 00:15:42,360 --> 00:15:45,400 Speaker 1: in the most calories. That's why so many people gain weight. 248 00:15:45,640 --> 00:15:47,960 Speaker 1: It's not the time of day you eat, it's how 249 00:15:48,080 --> 00:15:50,440 Speaker 1: much well it is, and it isn't. It's that you 250 00:15:50,520 --> 00:15:54,200 Speaker 1: just consume vastly more calories at the end of the day, 251 00:15:54,280 --> 00:15:57,920 Speaker 1: especially when you don't eat healthy whole foods throughout the 252 00:15:58,000 --> 00:16:01,600 Speaker 1: day and to start your day. All right, Okay, let 253 00:16:01,600 --> 00:16:09,600 Speaker 1: me give even more. Keep getting worked up. Okay, Going 254 00:16:09,640 --> 00:16:14,000 Speaker 1: to again the clarification on the type of oatmeal the 255 00:16:14,120 --> 00:16:16,480 Speaker 1: article continues. Then consider what you eat with the oatmeal. 256 00:16:17,040 --> 00:16:20,840 Speaker 1: Instant oats often come with added sugar and process natural flavor. 257 00:16:20,920 --> 00:16:26,800 Speaker 1: Blah blah blah. Okay again, garbage version of oatmeal. We 258 00:16:26,840 --> 00:16:32,240 Speaker 1: can find that for anything, So don't say oatmeal, say 259 00:16:33,040 --> 00:16:37,680 Speaker 1: find the most natural form of whatever you're consuming. Those 260 00:16:37,800 --> 00:16:42,280 Speaker 1: are healthy, all right, And again I'll give the author 261 00:16:42,320 --> 00:16:49,680 Speaker 1: credit because when you add something like a protein or 262 00:16:49,720 --> 00:16:54,560 Speaker 1: a fat, even to a highway semic food, something that's processed, 263 00:16:54,880 --> 00:16:58,800 Speaker 1: it changes your body's response to that. It lowers potentially 264 00:16:59,200 --> 00:17:05,879 Speaker 1: that glucose spiking effect, lower blood sugar when you consume 265 00:17:05,960 --> 00:17:11,200 Speaker 1: protein and different foods with it, and the author way 266 00:17:11,240 --> 00:17:13,640 Speaker 1: deep down in the article. Now, if you've continued to read, 267 00:17:14,160 --> 00:17:17,760 Speaker 1: goes there can oatmeal be blood sugar friendly. If you 268 00:17:17,840 --> 00:17:19,880 Speaker 1: live oatmeal, there are ways to enjoy it with less 269 00:17:19,880 --> 00:17:23,600 Speaker 1: of a spike. Consider upgrading from rolled and instant oats 270 00:17:23,640 --> 00:17:27,840 Speaker 1: to steel cut oats or groats. Blah blah blah. And 271 00:17:27,880 --> 00:17:34,399 Speaker 1: then they do go into but remember glycimic response is 272 00:17:34,520 --> 00:17:39,040 Speaker 1: highly individual. So why the simple swat may make a 273 00:17:39,040 --> 00:17:43,560 Speaker 1: difference for some, steel cut oats can still spike glucose 274 00:17:43,760 --> 00:17:52,320 Speaker 1: levels for many. Ah, So what yes, we we you 275 00:17:52,359 --> 00:17:55,080 Speaker 1: could get into the hunger aspect. Right, So when you 276 00:17:55,119 --> 00:17:57,959 Speaker 1: eat processed foods, when your blood sugar spikes, that's when 277 00:17:58,000 --> 00:17:59,919 Speaker 1: they talk about a calorie is not a calorie, right, 278 00:18:00,240 --> 00:18:03,359 Speaker 1: because you're grilling and you're leptin, the hormones that deal 279 00:18:03,400 --> 00:18:07,439 Speaker 1: with hunger and satiety, feeling full or feeling hungry, that's 280 00:18:07,480 --> 00:18:11,760 Speaker 1: the problem. Right, So we're talking spikes, We're not talking 281 00:18:12,119 --> 00:18:17,440 Speaker 1: consistently elevated that lead to those diseases and those complications 282 00:18:17,480 --> 00:18:21,280 Speaker 1: that I outlined at the beginning, Right, And so my 283 00:18:21,400 --> 00:18:26,040 Speaker 1: experience with it was all over the place. If you exercise, 284 00:18:26,880 --> 00:18:31,760 Speaker 1: you're gonna have different readings and let's talk about those readings, 285 00:18:32,240 --> 00:18:38,399 Speaker 1: like what numbers should we look for in this very article? 286 00:18:38,440 --> 00:18:42,120 Speaker 1: Again to their credit, but way too far down, you've 287 00:18:42,119 --> 00:18:47,000 Speaker 1: already done the damage. They say, we scoured the research 288 00:18:47,040 --> 00:18:51,199 Speaker 1: to determine what's optimal for people without diabetes wearing a 289 00:18:51,200 --> 00:18:54,560 Speaker 1: continuous glucose monitor and give further insights into what glucose 290 00:18:54,680 --> 00:18:57,400 Speaker 1: levels might be ideal for good health. CGM goes further 291 00:18:57,400 --> 00:19:00,960 Speaker 1: by showing continuous data about daily glucose trends, but there's 292 00:19:01,080 --> 00:19:06,359 Speaker 1: no clinical consensus yet on goal TWUR glucose levels for 293 00:19:06,480 --> 00:19:09,959 Speaker 1: a non diabetic individual. Why are we looking at it? 294 00:19:11,440 --> 00:19:15,960 Speaker 1: Why are we looking at it now? Yes, of course, 295 00:19:17,040 --> 00:19:22,320 Speaker 1: if you're seeing like crazy blood sugar spikes, it may 296 00:19:22,359 --> 00:19:26,919 Speaker 1: be a sign, maybe a sign that you should improve 297 00:19:27,040 --> 00:19:33,280 Speaker 1: your diet, that you are consuming processed foods. I'm totally 298 00:19:33,280 --> 00:19:36,560 Speaker 1: on board with that. But there's too many variables to 299 00:19:36,600 --> 00:19:39,920 Speaker 1: get into now right, and we don't have the numbers, 300 00:19:39,960 --> 00:19:43,439 Speaker 1: And as they said, it's highly individualistic. That's why are 301 00:19:43,440 --> 00:19:46,879 Speaker 1: we tracking it? Why are we focusing on that? Especially 302 00:19:46,920 --> 00:19:50,919 Speaker 1: when exercise can have an issue and I should go 303 00:19:50,960 --> 00:19:56,160 Speaker 1: into that, But the numbers aren't there. The numbers aren't there, 304 00:19:56,359 --> 00:20:00,160 Speaker 1: and so you're taking your focus off of a there's 305 00:20:00,160 --> 00:20:02,520 Speaker 1: things you should be focusing on. And that is always 306 00:20:03,000 --> 00:20:06,760 Speaker 1: one of my huge issues with programs and products and 307 00:20:06,840 --> 00:20:09,600 Speaker 1: people that you follow that are taking you off course. 308 00:20:10,320 --> 00:20:14,920 Speaker 1: You're not just off course, you're taking your resources away 309 00:20:15,080 --> 00:20:19,160 Speaker 1: from focusing on what you should be. And then when 310 00:20:19,160 --> 00:20:22,520 Speaker 1: you get into like what does the numbers even tell you? 311 00:20:22,680 --> 00:20:25,360 Speaker 1: And if it's saying, well, I just exercised and now 312 00:20:25,440 --> 00:20:30,119 Speaker 1: my blood sugar is going crazy? What? What? Why? Why? 313 00:20:30,320 --> 00:20:34,760 Speaker 1: And they say one final line, limiting major blood sugar 314 00:20:34,800 --> 00:20:38,960 Speaker 1: fluctuations after eating can help keep you healthy, So limiting them, 315 00:20:39,080 --> 00:20:43,359 Speaker 1: limiting them, But like, that doesn't mean they shouldn't happen 316 00:20:43,359 --> 00:20:48,000 Speaker 1: every now and again, and so on, we save it. 317 00:20:48,560 --> 00:20:50,560 Speaker 1: I'll save it for the end, you know, I'll try 318 00:20:50,600 --> 00:20:54,440 Speaker 1: to end on a good note, all right, So why 319 00:20:54,720 --> 00:20:57,600 Speaker 1: are we doing that? And let me? Oh no, I 320 00:20:57,920 --> 00:21:02,760 Speaker 1: saved it the best for last. Actually, okay, buried the 321 00:21:02,840 --> 00:21:06,760 Speaker 1: lead here almost uh final little piece from this article, 322 00:21:06,880 --> 00:21:09,760 Speaker 1: the ultimate oatmeal alternative. Okay, so now we're gonna throw 323 00:21:09,760 --> 00:21:11,480 Speaker 1: it out oatmeal instead of saying, you know, eat the 324 00:21:11,480 --> 00:21:13,480 Speaker 1: healthy oatmeal like the breakfast I had this morning that 325 00:21:13,560 --> 00:21:16,159 Speaker 1: works so well for me, and it is literally what 326 00:21:16,240 --> 00:21:19,040 Speaker 1: I have before an iron man or an endurance event 327 00:21:19,040 --> 00:21:22,240 Speaker 1: because it's that good. It fuels me lots of oatmeal, 328 00:21:22,280 --> 00:21:24,879 Speaker 1: it's easy on my stomach. People always ask, you know, 329 00:21:25,040 --> 00:21:27,280 Speaker 1: what should I eat before workout? Well, it depends on 330 00:21:27,320 --> 00:21:29,160 Speaker 1: how long you're going in all of those different things, 331 00:21:29,160 --> 00:21:32,920 Speaker 1: and it's highly individualistic. But something like whole grain oats 332 00:21:34,000 --> 00:21:36,479 Speaker 1: I have found and many others super easy on your 333 00:21:36,480 --> 00:21:40,080 Speaker 1: stomach and provides the great energy source for everyone, know, 334 00:21:40,440 --> 00:21:43,880 Speaker 1: for a lot of people. Yeah, And so final line 335 00:21:43,880 --> 00:21:45,800 Speaker 1: they say, is a better way to keep blood sugar 336 00:21:45,800 --> 00:21:50,000 Speaker 1: stable is to avoid grains altogether. Are you kidding me? 337 00:21:50,640 --> 00:21:52,600 Speaker 1: Take another break, We're gonna come back. I'm just gonna 338 00:21:52,600 --> 00:21:57,280 Speaker 1: read one one study, just the title and the conclusion. 339 00:21:58,400 --> 00:22:03,040 Speaker 1: And this is where we've thrown out pretty much oatmeal, 340 00:22:03,640 --> 00:22:07,879 Speaker 1: and now we're throwing out whole grains altogether. This is 341 00:22:08,480 --> 00:22:11,120 Speaker 1: creating a problem to fix the product people. In my opinion, 342 00:22:11,200 --> 00:22:24,640 Speaker 1: all right, we'll be right back. All right, I'll read 343 00:22:24,640 --> 00:22:26,919 Speaker 1: it one final time. A better way to keep blood 344 00:22:26,920 --> 00:22:33,280 Speaker 1: sugar stable is to avoid grains altogether. It takes my 345 00:22:33,320 --> 00:22:40,320 Speaker 1: breath away, takes my breath away. You're you're you're changing 346 00:22:41,320 --> 00:22:46,800 Speaker 1: the research to fit your bias, to fit your bias 347 00:22:46,920 --> 00:22:50,280 Speaker 1: that isn't even scientifically validated. Yet you don't even you 348 00:22:50,320 --> 00:22:52,159 Speaker 1: admit that you don't have the numbers. We don't know 349 00:22:52,200 --> 00:22:54,280 Speaker 1: what it should be. We're just gonna look and if 350 00:22:54,280 --> 00:22:57,000 Speaker 1: it's a big spike, it's probably bad. Don't have a 351 00:22:57,040 --> 00:23:01,280 Speaker 1: big spike. There's a different factors they can cause that spike, 352 00:23:01,359 --> 00:23:05,560 Speaker 1: but don't have a big SPIKEE. So look at your phone. Wait, 353 00:23:05,800 --> 00:23:07,800 Speaker 1: like we already look at our phone way too often 354 00:23:07,800 --> 00:23:10,080 Speaker 1: to begin with. Now we're gonna really have it almost 355 00:23:10,080 --> 00:23:13,280 Speaker 1: attached to our hip. You have something attached to your arm. 356 00:23:13,320 --> 00:23:17,119 Speaker 1: And listen as I say this. I love fitness technology 357 00:23:17,160 --> 00:23:20,000 Speaker 1: and I love like where we are. It's it's the 358 00:23:20,040 --> 00:23:24,000 Speaker 1: most incredible world. But there are far too many people's 359 00:23:24,040 --> 00:23:27,159 Speaker 1: book I'm working on now. People it's for the truth 360 00:23:27,160 --> 00:23:31,800 Speaker 1: about fitness. There's too many players in the game. Investors. 361 00:23:32,880 --> 00:23:34,800 Speaker 1: I'm gonna get a little deep here for me, but 362 00:23:35,560 --> 00:23:40,439 Speaker 1: we're going there who don't care about truly helping you 363 00:23:40,480 --> 00:23:42,560 Speaker 1: with your health. They're creating products and then they're selling 364 00:23:42,600 --> 00:23:46,720 Speaker 1: their companies. They just they want that out. What is 365 00:23:46,720 --> 00:23:50,600 Speaker 1: the end game for them? So I couldn't be more 366 00:23:50,640 --> 00:23:55,880 Speaker 1: in support of advances in fitness technology. I am really 367 00:23:55,920 --> 00:24:00,840 Speaker 1: against everything I just outlined when they have to demon confuse, 368 00:24:01,640 --> 00:24:04,240 Speaker 1: create problems where there aren't any, and not only create 369 00:24:04,240 --> 00:24:07,760 Speaker 1: problems where there aren't any, demonize healthy things to fit 370 00:24:07,800 --> 00:24:14,440 Speaker 1: their narrative, including keeping whole grains out of your diet. 371 00:24:15,119 --> 00:24:17,359 Speaker 1: All right, and there are people that do that. Listen, 372 00:24:18,080 --> 00:24:20,239 Speaker 1: as long as your numbers are great, as long as 373 00:24:20,280 --> 00:24:23,720 Speaker 1: you're healthy, as long as you're feeling good, whatever you're doing, 374 00:24:23,760 --> 00:24:25,520 Speaker 1: that's fine. But I go by results, and I go 375 00:24:25,600 --> 00:24:28,000 Speaker 1: by science, and we go by what we can do. 376 00:24:28,680 --> 00:24:31,919 Speaker 1: And the science is pretty darn strong in favor of 377 00:24:32,000 --> 00:24:40,600 Speaker 1: whole grains, Okay, blue zones, moderation, whole grains, lean sources 378 00:24:40,640 --> 00:24:44,760 Speaker 1: of protein, healthy fats, light tea seeds and flax seeds 379 00:24:44,840 --> 00:24:48,640 Speaker 1: and avocados and things like that. Here's the study. It's 380 00:24:48,640 --> 00:24:52,080 Speaker 1: just one that just grabbed one. I could grab dozens, 381 00:24:52,119 --> 00:24:56,840 Speaker 1: but whole grain intake and mortality too large perspective studies 382 00:24:56,880 --> 00:25:00,320 Speaker 1: in US men and women. This was two fifteen March 383 00:25:00,640 --> 00:25:03,320 Speaker 1: JAMMA Internal Medicine. I'm just gonna read you the summary 384 00:25:04,760 --> 00:25:09,320 Speaker 1: in summary our data from Too Large Perspective cohort studies 385 00:25:09,359 --> 00:25:14,240 Speaker 1: consistently showed significant inverse associations, not causation but association, but 386 00:25:14,359 --> 00:25:19,000 Speaker 1: like huge numbers of whole grain intake and mortality, especially 387 00:25:19,040 --> 00:25:24,760 Speaker 1: CVD mortality, cardiovascular disease, the number one killer of people 388 00:25:24,800 --> 00:25:28,119 Speaker 1: globally cause of death. In addition, brand portion of the 389 00:25:28,119 --> 00:25:30,720 Speaker 1: whole grain foods as well as brand added to foods, 390 00:25:30,760 --> 00:25:35,040 Speaker 1: was significantly associated with lower CVD mortality. These findings further 391 00:25:35,080 --> 00:25:40,600 Speaker 1: support current dietary guidelines that recommend increasing whole grain consumption 392 00:25:40,920 --> 00:25:45,320 Speaker 1: to facilitate primary and secondary prevention of chronic diseases, and 393 00:25:45,480 --> 00:25:50,200 Speaker 1: also provide promising evidence suggesting diet enriched with whole grains 394 00:25:50,280 --> 00:25:54,520 Speaker 1: may confer benefits toward extended life expectancy. So should we 395 00:25:54,640 --> 00:25:57,639 Speaker 1: focus more on our blood sugar spikes and what's happening 396 00:25:57,640 --> 00:26:01,720 Speaker 1: on our app and and wearing some thing on our arm? 397 00:26:01,840 --> 00:26:05,800 Speaker 1: Or should we look at the science and go, why 398 00:26:05,840 --> 00:26:12,240 Speaker 1: am I confusing the issue, muddying the waters? Tracking something? 399 00:26:12,359 --> 00:26:14,840 Speaker 1: Why am I tracking it? Do I need to track it? 400 00:26:15,040 --> 00:26:18,280 Speaker 1: What is it telling me? What? What? What are those numbers? 401 00:26:18,480 --> 00:26:20,679 Speaker 1: What's the history of those numbers? In other words, like 402 00:26:21,000 --> 00:26:24,879 Speaker 1: what is the empirical data and science behind it? And 403 00:26:24,960 --> 00:26:27,920 Speaker 1: these things cost money and time. We don't have time 404 00:26:27,920 --> 00:26:30,439 Speaker 1: to waste. You don't have time to waste. I have 405 00:26:30,560 --> 00:26:34,160 Speaker 1: to waste time, although I don't consider it wasting. It's 406 00:26:34,200 --> 00:26:40,320 Speaker 1: my research for you. Now, it could be fun. I guess, 407 00:26:40,840 --> 00:26:43,760 Speaker 1: I guess you put this thing on and you know there. 408 00:26:43,760 --> 00:26:46,400 Speaker 1: It's all over Instagram and other social media see people 409 00:26:46,440 --> 00:26:49,160 Speaker 1: working out this little thing on the back of their arms. Again, 410 00:26:49,200 --> 00:26:53,560 Speaker 1: there's multiple brand I get it. I believe they're collecting 411 00:26:53,640 --> 00:26:57,520 Speaker 1: data to have the data obviously, and then the work 412 00:26:57,560 --> 00:27:02,080 Speaker 1: backwards after they've confused, after they've told you to do 413 00:27:02,240 --> 00:27:06,040 Speaker 1: things like avoid oatmeal and then avoid brains altogether. I 414 00:27:06,119 --> 00:27:12,320 Speaker 1: disagree personally, MANI Trane die for me again. Many different 415 00:27:12,359 --> 00:27:15,320 Speaker 1: ways to be healthy, many different ways to eat. But 416 00:27:15,400 --> 00:27:17,359 Speaker 1: I'm going by the people who have lived the longest, 417 00:27:17,400 --> 00:27:19,320 Speaker 1: along with the science and what I can do on 418 00:27:19,359 --> 00:27:22,159 Speaker 1: a daily basis, and they take all those things into account. 419 00:27:22,240 --> 00:27:25,240 Speaker 1: For me, that's things like oatmeal and whole grains and 420 00:27:25,320 --> 00:27:31,280 Speaker 1: holy toast and eggs and avocado and berries and fruit 421 00:27:32,520 --> 00:27:34,640 Speaker 1: getting my nutrients. I don't focus on what I don't 422 00:27:34,680 --> 00:27:38,480 Speaker 1: eat as most of these articles do. Isn't it talk 423 00:27:38,520 --> 00:27:42,520 Speaker 1: about like fast food? Like why are we throwing out 424 00:27:43,680 --> 00:27:49,119 Speaker 1: greens and oatmeal because we have to fit the narrative. 425 00:27:50,520 --> 00:27:53,199 Speaker 1: People don't like to be told that they can't have 426 00:27:53,320 --> 00:27:56,920 Speaker 1: their fast food. They do like to be told this 427 00:27:56,960 --> 00:27:59,600 Speaker 1: is now. We're getting to it. People kind of just again, 428 00:27:59,680 --> 00:28:03,200 Speaker 1: this new book I'm working on, it's much easier to 429 00:28:03,240 --> 00:28:05,160 Speaker 1: tell you to not eat the healthy stuff that you don't. 430 00:28:05,960 --> 00:28:08,879 Speaker 1: Maybe I'm not listen. I'm not crazy about my oatmeal. 431 00:28:09,240 --> 00:28:12,200 Speaker 1: It doesn't I kind of am in a different way. 432 00:28:14,040 --> 00:28:16,439 Speaker 1: But does it taste like a piece of cake? No? 433 00:28:17,160 --> 00:28:21,000 Speaker 1: Does my body respond better to the breakfast eye outlined 434 00:28:21,000 --> 00:28:24,920 Speaker 1: with the blue bears? And would I feel better having 435 00:28:25,000 --> 00:28:27,480 Speaker 1: a bacon, egg and cheese from a fast food place? 436 00:28:29,359 --> 00:28:31,760 Speaker 1: Feel better like five minutes later and feel better about 437 00:28:31,800 --> 00:28:34,000 Speaker 1: myself so much? This is the mental thing I know. 438 00:28:34,119 --> 00:28:36,600 Speaker 1: I start my day in a great way that first 439 00:28:36,680 --> 00:28:40,960 Speaker 1: hour in the morning for me, making my bed, eating 440 00:28:41,080 --> 00:28:44,280 Speaker 1: a healthy breakfast, doing a couple of fitness things as well, 441 00:28:44,800 --> 00:28:49,719 Speaker 1: the moderation, the micro workouts. That's what I focus on, alright. 442 00:28:49,760 --> 00:28:54,680 Speaker 1: So I actually held back. I thought I was gonna 443 00:28:54,720 --> 00:28:57,719 Speaker 1: get I thought I was gonna get much more worked up. 444 00:28:59,080 --> 00:29:01,600 Speaker 1: Do we track it it's important or is it important? 445 00:29:01,640 --> 00:29:05,880 Speaker 1: Because we track it and we have limited time, and 446 00:29:05,960 --> 00:29:09,640 Speaker 1: let's stop wasting it. All right, enough to Instagram, Tom 447 00:29:09,760 --> 00:29:12,360 Speaker 1: h fit is Twitter reach out. Gosh, so many great 448 00:29:12,400 --> 00:29:17,440 Speaker 1: people reaching out, posting things, advice they've followed successes. Could 449 00:29:17,480 --> 00:29:20,320 Speaker 1: not make my day more so, thank you for reaching out, 450 00:29:20,400 --> 00:29:22,640 Speaker 1: Thank you for posting things. I'm going to continue to 451 00:29:22,680 --> 00:29:24,800 Speaker 1: do this and bring it to you because that's the goal. 452 00:29:25,640 --> 00:29:27,479 Speaker 1: Give you the best information so you can live your 453 00:29:27,480 --> 00:29:31,320 Speaker 1: best life. That's simple. That's my bias. That's my bias. 454 00:29:31,840 --> 00:29:36,240 Speaker 1: I'm open to everything if it makes us better. Everything, 455 00:29:36,880 --> 00:29:40,360 Speaker 1: all right, let start to get worked up. Fitness disrupted 456 00:29:40,400 --> 00:29:41,960 Speaker 1: dot com. You can email me through the site. The 457 00:29:41,960 --> 00:29:45,520 Speaker 1: most recent book is The micro Workout Plan. Thank you 458 00:29:45,560 --> 00:29:50,480 Speaker 1: for listening again. I'm Tom Holland exercise physiologists, certified sports nutritionists. Remember, 459 00:29:50,600 --> 00:29:54,280 Speaker 1: there are three things we all control, how much we move, 460 00:29:54,640 --> 00:29:58,160 Speaker 1: what we put into our mouths, and our attitudes. And 461 00:29:58,280 --> 00:30:02,160 Speaker 1: that is awesome. A little different when they leave you 462 00:30:02,200 --> 00:30:07,560 Speaker 1: with what their swap was, chia flax and hemp pudding. 463 00:30:08,360 --> 00:30:13,280 Speaker 1: Are you going to eat that? Probably not believe in yourself. 464 00:30:16,960 --> 00:30:20,320 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 465 00:30:20,400 --> 00:30:23,240 Speaker 1: more podcasts from my Heart radio, visit the I heart 466 00:30:23,320 --> 00:30:26,720 Speaker 1: Radio app, Apple podcasts, or wherever you listen to your 467 00:30:26,720 --> 00:30:27,560 Speaker 1: favorite shows.