1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,880 --> 00:00:14,680 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip. 3 00:00:15,000 --> 00:00:19,000 Speaker 1: How much protein do you need should you be taking 4 00:00:19,120 --> 00:00:23,120 Speaker 1: in each and every day? Still a debated topic, highly 5 00:00:23,160 --> 00:00:31,120 Speaker 1: debated topic, and perfect topic for a relatively quick fit tip. Now. 6 00:00:31,200 --> 00:00:34,680 Speaker 1: I've talked about protein on so many other podcasts because 7 00:00:34,680 --> 00:00:38,680 Speaker 1: it is so important in so many different ways, and 8 00:00:39,320 --> 00:00:43,240 Speaker 1: it comes from the Greek word protos, meaning first, so 9 00:00:43,640 --> 00:00:46,680 Speaker 1: you know, right then and there probably says there's something 10 00:00:46,680 --> 00:00:50,919 Speaker 1: about it that says it's important. And it is important 11 00:00:50,920 --> 00:00:55,000 Speaker 1: for so many different things in our bodies, including you know, 12 00:00:55,120 --> 00:01:00,320 Speaker 1: connective tissue, enzymes, antibodies, blood, your hair, and yes, a 13 00:01:00,440 --> 00:01:06,000 Speaker 1: topic we talk about frequently here muscle, muscle, and we 14 00:01:06,080 --> 00:01:10,640 Speaker 1: need muscle, and we lose muscle as we age, and 15 00:01:11,440 --> 00:01:14,360 Speaker 1: we don't have to sarcopenia. The loss of muscle as 16 00:01:14,400 --> 00:01:18,680 Speaker 1: we age leads to so many detrimental things, slows down 17 00:01:18,680 --> 00:01:21,600 Speaker 1: our metabolism and leads to a decreased quality of life. 18 00:01:22,560 --> 00:01:25,440 Speaker 1: So we need to do everything we can do to 19 00:01:26,040 --> 00:01:31,280 Speaker 1: mitigate prevent reverse sarcopenia. And two main ways we do 20 00:01:31,319 --> 00:01:35,760 Speaker 1: that strength training and protein. So how much should we 21 00:01:35,840 --> 00:01:40,360 Speaker 1: get each and every day. Well, it always comes down 22 00:01:40,360 --> 00:01:43,800 Speaker 1: to it depends, of course, it depends. And when someone 23 00:01:43,800 --> 00:01:47,720 Speaker 1: gives you a hard answer to this right away, that's 24 00:01:47,720 --> 00:01:50,960 Speaker 1: a problem because yes, it depends on your age, your sex, 25 00:01:50,960 --> 00:01:54,000 Speaker 1: your activity levels, your goals, things like that. But that 26 00:01:54,040 --> 00:01:57,840 Speaker 1: doesn't mean we can't throw out some numbers and and 27 00:01:58,960 --> 00:02:02,320 Speaker 1: our government does. So what do they say? The current 28 00:02:02,400 --> 00:02:06,640 Speaker 1: r D A recommended dietary allowance for protein is point 29 00:02:06,640 --> 00:02:10,799 Speaker 1: eight grams of protein per kilogram of body weight. Now 30 00:02:10,840 --> 00:02:13,400 Speaker 1: that makes me laugh and frustrates me right from the 31 00:02:13,440 --> 00:02:19,800 Speaker 1: get go. The fact what that they use kilograms? Um, 32 00:02:20,160 --> 00:02:25,720 Speaker 1: most many people don't have that conversion off the top 33 00:02:25,760 --> 00:02:27,399 Speaker 1: of their heads and don't want to do the math. 34 00:02:27,480 --> 00:02:33,840 Speaker 1: Why are we getting American guidelines in kilograms? Can? Can 35 00:02:33,880 --> 00:02:36,040 Speaker 1: someone explain that to me? When I wrote my sports 36 00:02:36,120 --> 00:02:42,480 Speaker 1: nutrition book Swim, Bike, runna eat, it's just glaring when 37 00:02:42,520 --> 00:02:45,560 Speaker 1: you're looking at the recommendations, going uh yeah, I kind 38 00:02:45,560 --> 00:02:49,160 Speaker 1: of understand why there's so much confusion. And it starts 39 00:02:49,200 --> 00:02:51,919 Speaker 1: with the simple things like that kilograms of body weight. 40 00:02:53,800 --> 00:02:59,320 Speaker 1: Why okay, so point eight grams and and that's relatively modest. 41 00:02:59,360 --> 00:03:00,920 Speaker 1: When you start to do the math that you have 42 00:03:01,040 --> 00:03:05,120 Speaker 1: to do. And let's just look at what Harvard Medical 43 00:03:05,160 --> 00:03:09,799 Speaker 1: School says when we're talking about this topic. The r 44 00:03:09,880 --> 00:03:12,680 Speaker 1: d A is what it's the amount of nutrient you 45 00:03:12,720 --> 00:03:17,120 Speaker 1: need to meet the basic nutritional requirements. So it's the 46 00:03:17,160 --> 00:03:19,359 Speaker 1: minimum amount. And when I had Dr Brad Shoon fell 47 00:03:19,400 --> 00:03:22,320 Speaker 1: down the show and one of the you know, top 48 00:03:22,400 --> 00:03:26,560 Speaker 1: researchers into muscle building and protein and and everything involved 49 00:03:27,680 --> 00:03:31,320 Speaker 1: with that with hypertrophy, with sarcopenia, he said the same thing. 50 00:03:31,680 --> 00:03:36,520 Speaker 1: It's the minimum amount, not this specific amount most people 51 00:03:36,520 --> 00:03:41,080 Speaker 1: should be taking in the minimum, the bare minimum. Okay, 52 00:03:41,120 --> 00:03:46,960 Speaker 1: So for someone who's pretty active, that recommendation would supply 53 00:03:47,240 --> 00:03:52,480 Speaker 1: would give them around ten of their total daily calories, 54 00:03:52,680 --> 00:03:58,280 Speaker 1: not a lot, and not enough for many people. And 55 00:03:58,320 --> 00:04:00,080 Speaker 1: so what they say is and and part of the 56 00:04:00,120 --> 00:04:05,200 Speaker 1: debate is you'll often read and here experts say, oh, no, 57 00:04:05,280 --> 00:04:08,720 Speaker 1: Americans get in plenty, they get in too much protein. 58 00:04:09,520 --> 00:04:12,320 Speaker 1: And when you look at the research, it's somewhere around 59 00:04:13,200 --> 00:04:16,760 Speaker 1: of daily calories. And I would say, as I often do, 60 00:04:16,880 --> 00:04:22,600 Speaker 1: that that number is inherently flawed because oftentimes that research 61 00:04:22,680 --> 00:04:26,520 Speaker 1: is from self reports and there's a lot involved. And 62 00:04:26,880 --> 00:04:28,840 Speaker 1: let me just say that you shouldn't be eating red 63 00:04:28,880 --> 00:04:32,719 Speaker 1: meat every night. You know, just throw that out there. 64 00:04:32,800 --> 00:04:36,080 Speaker 1: You know that research is pretty strong topic for another day, 65 00:04:38,080 --> 00:04:44,240 Speaker 1: But the current recommendations are a bare minimum and oftentimes 66 00:04:44,279 --> 00:04:47,200 Speaker 1: not enough for the vast majority of you who want 67 00:04:47,240 --> 00:04:51,479 Speaker 1: to avoid sarcopenia, who want to preserve your muscle mass, 68 00:04:52,640 --> 00:04:55,839 Speaker 1: who are active, and who want to continue to be active. 69 00:04:57,320 --> 00:05:00,240 Speaker 1: So if you're doing the math, which you have to do, 70 00:05:01,000 --> 00:05:04,679 Speaker 1: that point eight per kilogram, just take point thirty six 71 00:05:05,480 --> 00:05:09,880 Speaker 1: a little bit easier. Multiply your weight in pounds by 72 00:05:09,880 --> 00:05:13,240 Speaker 1: point thirty six. So I'm hundred seventy five pounds right now, 73 00:05:14,040 --> 00:05:17,800 Speaker 1: point thirty six times one seventy five about sixty three grams. 74 00:05:19,440 --> 00:05:22,240 Speaker 1: That's low for me. That is way low. So the 75 00:05:22,320 --> 00:05:24,800 Speaker 1: number I personally, well, let me let me hold that 76 00:05:24,839 --> 00:05:28,559 Speaker 1: for one second. So what they say, which I love 77 00:05:28,839 --> 00:05:34,039 Speaker 1: the current research, people going against that low point eight. 78 00:05:34,040 --> 00:05:38,919 Speaker 1: They're saying double it, double it. So me again, hundred 79 00:05:38,960 --> 00:05:41,440 Speaker 1: seventy five pounds point thirty six comes out to sixty 80 00:05:41,480 --> 00:05:43,400 Speaker 1: three grams. So if I were to double it, that's 81 00:05:43,400 --> 00:05:46,479 Speaker 1: around a hundred and twenty six grams. I'm gonna give 82 00:05:46,520 --> 00:05:51,720 Speaker 1: you three ranges. So point thirty six I agree, bare minimum. 83 00:05:51,760 --> 00:05:54,560 Speaker 1: So if you're just starting to kind of count your 84 00:05:54,920 --> 00:05:57,800 Speaker 1: macros as they call it, macro nutrients, kind of figure 85 00:05:57,839 --> 00:06:02,680 Speaker 1: out your nutrition, that's a great place to start. And 86 00:06:02,760 --> 00:06:06,080 Speaker 1: many of you will find that that is low. And 87 00:06:06,120 --> 00:06:10,719 Speaker 1: then doubling it for me, many people might find challenging 88 00:06:10,760 --> 00:06:14,680 Speaker 1: at the start. I like to start people personally in 89 00:06:14,720 --> 00:06:18,680 Speaker 1: the middle. Divide your body weight in half, So d 90 00:06:18,720 --> 00:06:24,360 Speaker 1: seventy pounds divided in half seven point five grams of protein, 91 00:06:25,520 --> 00:06:28,960 Speaker 1: and so that's the range. And so for the vast 92 00:06:29,000 --> 00:06:33,400 Speaker 1: majority of you at least start out by taking half 93 00:06:33,440 --> 00:06:40,359 Speaker 1: your body weight in grams per day. And what sources 94 00:06:40,600 --> 00:06:45,040 Speaker 1: now again topic for another show. One study asked just 95 00:06:45,080 --> 00:06:49,360 Speaker 1: a handful of top nutritionists their top four sources, and 96 00:06:50,440 --> 00:06:54,960 Speaker 1: the four these nutritionists gave were eggs, Greek yogurt, wild salmon, 97 00:06:55,320 --> 00:06:58,880 Speaker 1: and beans and lagoons which covers all types of dried beans, 98 00:06:58,920 --> 00:07:02,200 Speaker 1: split peas and length holes. And just a couple more numbers, 99 00:07:02,680 --> 00:07:09,680 Speaker 1: roughly grams of protein per meal. And you're gonna start 100 00:07:09,720 --> 00:07:13,200 Speaker 1: to see how this start to give you the simple 101 00:07:13,240 --> 00:07:20,280 Speaker 1: math and give you the reasons for maybe trying the three, four, five, 102 00:07:20,760 --> 00:07:25,040 Speaker 1: five medium sized meals throughout the day and somewhere in 103 00:07:25,040 --> 00:07:27,400 Speaker 1: the range of and now again topic for another day, 104 00:07:27,400 --> 00:07:33,640 Speaker 1: but giving you some round numbers roughly not of your 105 00:07:34,560 --> 00:07:39,120 Speaker 1: daily colork intake. And again, if you're a bodybuilder, if 106 00:07:39,120 --> 00:07:42,600 Speaker 1: you're someone who's who's exercising super frequently or trying to 107 00:07:42,600 --> 00:07:45,280 Speaker 1: put on more muscle than the average person, you're gonna 108 00:07:45,320 --> 00:07:48,600 Speaker 1: up those numbers. You're gonna be at the y six 109 00:07:49,200 --> 00:07:52,760 Speaker 1: or maybe a little bit more. Listen, bodybuilders are one 110 00:07:52,800 --> 00:07:57,520 Speaker 1: to two grams per pound of body weight, and that's 111 00:07:57,520 --> 00:08:00,360 Speaker 1: a lot for the vast majority of people, uh don't 112 00:08:00,400 --> 00:08:04,120 Speaker 1: need it. But the point eight, as you see from 113 00:08:04,120 --> 00:08:09,120 Speaker 1: the simple math, pretty low. Now we'll give you one study, 114 00:08:09,160 --> 00:08:13,640 Speaker 1: but a good one for this discussion, because not only 115 00:08:13,680 --> 00:08:16,440 Speaker 1: does it focus on how much protein you should get 116 00:08:16,440 --> 00:08:19,480 Speaker 1: in each day, it looked at older adults. And now 117 00:08:19,520 --> 00:08:21,080 Speaker 1: some of you may think, well, if you're older, maybe 118 00:08:21,120 --> 00:08:24,200 Speaker 1: you need less. No, no, the opposite is true for 119 00:08:24,240 --> 00:08:27,800 Speaker 1: the very reason I said at the start of this sarclopedia, 120 00:08:27,960 --> 00:08:31,720 Speaker 1: we want to preserve muscle. I can't say enough how 121 00:08:31,760 --> 00:08:34,920 Speaker 1: important that is. How yes, it truly is the fountain 122 00:08:34,960 --> 00:08:39,240 Speaker 1: of youth, strength training and the preservation of muscle. So 123 00:08:39,400 --> 00:08:44,319 Speaker 1: this study in the American Journal of Physiology, Endochronology, and Metabolism, 124 00:08:44,320 --> 00:08:49,640 Speaker 1: two thousand fourteen, title Quantity of dietary protein intake but 125 00:08:49,720 --> 00:08:53,360 Speaker 1: not pattern of intake affects net protein balanced primarily through 126 00:08:53,440 --> 00:08:57,920 Speaker 1: differences in protein synthesis and older adults. Okay, a mouthful, 127 00:08:58,720 --> 00:09:02,440 Speaker 1: but very simple. They looked at protein intake in older adults, 128 00:09:02,559 --> 00:09:05,199 Speaker 1: and they also looked at didn't make a difference if 129 00:09:05,200 --> 00:09:06,800 Speaker 1: they spread it out and how they spread it out 130 00:09:06,800 --> 00:09:09,160 Speaker 1: throughout their day and again a topic for another day. 131 00:09:09,400 --> 00:09:12,880 Speaker 1: But it was twenty healthy adults older between fifty two 132 00:09:12,920 --> 00:09:16,440 Speaker 1: and seventy five years of age, and they randomly assigned 133 00:09:16,440 --> 00:09:18,760 Speaker 1: them to one of four groups over just a four 134 00:09:18,840 --> 00:09:21,319 Speaker 1: day test period. By the way, two groups eight the 135 00:09:21,440 --> 00:09:24,080 Speaker 1: r D A of point eight grams per kilogram of 136 00:09:24,200 --> 00:09:27,880 Speaker 1: protein per day and one graham had an even protein 137 00:09:28,000 --> 00:09:33,040 Speaker 1: distribution across meals so thirty at breakfast, lunch, and dinner, 138 00:09:33,280 --> 00:09:37,920 Speaker 1: and the other had an uneven protein distribution at breakfast, lunch, 139 00:09:39,040 --> 00:09:42,800 Speaker 1: at dinner. The other two groups eight double the r 140 00:09:42,880 --> 00:09:45,400 Speaker 1: d A, as I was saying earlier, one point five 141 00:09:45,440 --> 00:09:49,040 Speaker 1: grams per kilogram per day of protein, and they followed 142 00:09:49,040 --> 00:09:52,880 Speaker 1: the same even an uneven protein distribution patterns as the 143 00:09:52,960 --> 00:09:58,080 Speaker 1: first two groups. One of the findings or main findings. 144 00:09:58,080 --> 00:10:00,400 Speaker 1: One of the main findings, and I'm quoting here air 145 00:10:00,520 --> 00:10:02,920 Speaker 1: from one of the researchers. Although there was no clear 146 00:10:02,960 --> 00:10:06,400 Speaker 1: effect of the pattern of protein intake in our study, 147 00:10:06,720 --> 00:10:09,960 Speaker 1: we observed a definitive effect of a higher amount of 148 00:10:09,960 --> 00:10:13,520 Speaker 1: protein intake in mixed meals on whole body net protein 149 00:10:13,600 --> 00:10:19,440 Speaker 1: balance and muscle protein synthesis. That's really important, muscle protein synthesis. 150 00:10:19,760 --> 00:10:24,120 Speaker 1: Whole body net protein balance was greater with protein intake 151 00:10:24,280 --> 00:10:30,720 Speaker 1: above recommended dietary allowance. And one final quote from this study, 152 00:10:30,720 --> 00:10:34,880 Speaker 1: Previous research has shown that older adults need a protein 153 00:10:34,960 --> 00:10:39,000 Speaker 1: intake of at least point four grams per kilogram of 154 00:10:39,000 --> 00:10:41,800 Speaker 1: body weighted each meal, and that's roughly thirty one gram 155 00:10:41,920 --> 00:10:44,960 Speaker 1: of protein per meal for a hundred and seventy pound 156 00:10:45,040 --> 00:10:51,120 Speaker 1: person to encourage maximum protein synthesis. This represents a significantly 157 00:10:51,240 --> 00:10:56,400 Speaker 1: higher amount of protein than the recommended dietary allowance suggests. 158 00:10:57,720 --> 00:10:59,720 Speaker 1: And so one thing many of you have probably learned 159 00:10:59,720 --> 00:11:03,480 Speaker 1: is that the r D A is the minimum is 160 00:11:03,520 --> 00:11:07,559 Speaker 1: the minimum. Now, again, this is a fit tip. I 161 00:11:07,600 --> 00:11:10,800 Speaker 1: want to go on much longer, but it talked about 162 00:11:10,840 --> 00:11:13,080 Speaker 1: spreading it out. How it didn't make a huge difference, 163 00:11:13,480 --> 00:11:15,679 Speaker 1: not according to this study when it came to synthesis. 164 00:11:15,800 --> 00:11:18,320 Speaker 1: But I'm just gonna throw in you don't want to 165 00:11:18,360 --> 00:11:22,280 Speaker 1: necessarily take in fifty grams at one meal if you're 166 00:11:22,280 --> 00:11:25,080 Speaker 1: only eating three meals, So a couple of quick points 167 00:11:25,120 --> 00:11:30,400 Speaker 1: I would encourage and follow the again, five meals, maybe six, 168 00:11:30,600 --> 00:11:33,680 Speaker 1: and some can be snacks, but eating every three hours 169 00:11:33,800 --> 00:11:37,760 Speaker 1: or so. And one of the reasons is spreading out 170 00:11:37,760 --> 00:11:43,120 Speaker 1: your protein making it easier. Two not only get your 171 00:11:43,120 --> 00:11:46,320 Speaker 1: protein in, but feel satiated. Protein is gonna help satiate you, 172 00:11:46,600 --> 00:11:50,800 Speaker 1: make you feel fuller longer. And so when you spread 173 00:11:50,800 --> 00:11:53,960 Speaker 1: it out over multiple meals, and I believe every meal 174 00:11:54,559 --> 00:12:01,240 Speaker 1: whenever possible, it's doable, it's easier. Okay, space it out. 175 00:12:02,120 --> 00:12:06,080 Speaker 1: It just makes it easier over time. And yes, the 176 00:12:06,160 --> 00:12:10,400 Speaker 1: type matters, but it doesn't. So this goes to second 177 00:12:10,480 --> 00:12:12,840 Speaker 1: level stuff. So in other words, people constantly ask me 178 00:12:12,880 --> 00:12:15,120 Speaker 1: what's the best type of protein, And my short answer 179 00:12:15,160 --> 00:12:18,840 Speaker 1: is whatever you can get in consistently, Because if I 180 00:12:18,880 --> 00:12:21,080 Speaker 1: told you it was P protein, are you really going 181 00:12:21,160 --> 00:12:23,760 Speaker 1: to find and want to eat P protein at every 182 00:12:23,800 --> 00:12:28,160 Speaker 1: meal every day? Just like everything else? Vary it if 183 00:12:28,200 --> 00:12:32,560 Speaker 1: you're you know, vegan, the beans and the lagoons. You 184 00:12:32,640 --> 00:12:35,880 Speaker 1: just want to get it in. So the second level 185 00:12:35,920 --> 00:12:41,160 Speaker 1: means get it in first, accomplished the first level stuff first, 186 00:12:41,920 --> 00:12:44,600 Speaker 1: you know, find that you are getting in and that's 187 00:12:44,640 --> 00:12:50,400 Speaker 1: the range point eight to doubling it or do my 188 00:12:50,520 --> 00:12:54,920 Speaker 1: simple starting point body weight in half grahams per day 189 00:12:55,000 --> 00:12:57,400 Speaker 1: and then break it down at each and every meal, 190 00:12:57,480 --> 00:13:04,079 Speaker 1: spread it out the lower end, middle, high ground end. 191 00:13:07,040 --> 00:13:09,280 Speaker 1: I would air on the side, And the researchers say 192 00:13:09,320 --> 00:13:12,600 Speaker 1: this as well, in getting in on the higher end 193 00:13:13,080 --> 00:13:16,880 Speaker 1: rather than the lower, especially as we get older. And 194 00:13:16,920 --> 00:13:20,200 Speaker 1: now you have it some nice round numbers, and I 195 00:13:20,200 --> 00:13:23,560 Speaker 1: say it frequently here on Fitness Disrupted. Yes it comes 196 00:13:23,559 --> 00:13:26,640 Speaker 1: down to some simple math now when they put it 197 00:13:26,640 --> 00:13:35,840 Speaker 1: in kilograms, but weight loss following a consistent eating plan, 198 00:13:35,960 --> 00:13:38,839 Speaker 1: whether it comes to hydration. By the way, I'll leave 199 00:13:38,840 --> 00:13:41,160 Speaker 1: you with this basically I was talking about this earlier 200 00:13:41,200 --> 00:13:47,480 Speaker 1: today somewhere else, different broadcast. But the amount of water 201 00:13:47,520 --> 00:13:50,200 Speaker 1: you should take in each and every day roughly the 202 00:13:50,280 --> 00:13:53,480 Speaker 1: same guidelines as protein, about half your body weight, but 203 00:13:53,600 --> 00:13:57,839 Speaker 1: in ounces instead of grams of protein, ounces of water. 204 00:13:58,679 --> 00:14:01,000 Speaker 1: There you go. You got two tips in one one 205 00:14:01,360 --> 00:14:04,560 Speaker 1: short well a little longer than I than I wanted, 206 00:14:04,600 --> 00:14:08,160 Speaker 1: but still shorter than normal. All right, if you have 207 00:14:08,240 --> 00:14:11,080 Speaker 1: not yet rated the show, please take one second rate 208 00:14:11,120 --> 00:14:15,319 Speaker 1: the show. Comment if you can where you are listening, subscribe, 209 00:14:15,840 --> 00:14:21,520 Speaker 1: Please subscribe, really absolutely, unequivocally love what I do for 210 00:14:21,560 --> 00:14:24,640 Speaker 1: a living, and I want to give you the best 211 00:14:24,960 --> 00:14:30,200 Speaker 1: information so you maximize your time and your results and 212 00:14:30,440 --> 00:14:37,480 Speaker 1: your investment of both money and time. You can't get 213 00:14:37,520 --> 00:14:41,600 Speaker 1: to your destination if you have bad directions. And one 214 00:14:41,640 --> 00:14:45,320 Speaker 1: of the main reasons the vast majority of people fail 215 00:14:45,400 --> 00:14:49,640 Speaker 1: to achieve their health and wellness goals is their following 216 00:14:50,000 --> 00:14:53,640 Speaker 1: bad directions. So you're gonna get the science here, you're 217 00:14:53,640 --> 00:14:57,479 Speaker 1: gonna get the anecdotal mixed in. You're gonna get personal experience. 218 00:14:57,720 --> 00:15:01,040 Speaker 1: You're gonna get great interviews with top researchers. And by 219 00:15:01,040 --> 00:15:03,880 Speaker 1: the way, if you have not listened to that podcast 220 00:15:03,920 --> 00:15:08,240 Speaker 1: with Dr Brad Schoenfeld and you're into the protein, you 221 00:15:08,240 --> 00:15:10,800 Speaker 1: know thing right now, if you're hearing this, go back 222 00:15:10,800 --> 00:15:14,680 Speaker 1: and listen to that one of the first first interviews 223 00:15:14,680 --> 00:15:17,280 Speaker 1: I did for this show. At the best of the best, 224 00:15:17,560 --> 00:15:19,640 Speaker 1: and always will I'm always going to bring you the 225 00:15:19,680 --> 00:15:23,400 Speaker 1: top people in their field because you need to have 226 00:15:23,480 --> 00:15:26,600 Speaker 1: the best information. All right, enough, there you have it. 227 00:15:26,680 --> 00:15:28,960 Speaker 1: Thank you so much for listening. If you want to 228 00:15:28,960 --> 00:15:31,400 Speaker 1: reach out, Tom h Fit is Instagram and Twitter for 229 00:15:31,440 --> 00:15:34,040 Speaker 1: me Tom h Fit Fitness disrupted dot com. You can 230 00:15:34,040 --> 00:15:37,720 Speaker 1: go to the website and thank you for listening. And 231 00:15:38,080 --> 00:15:43,000 Speaker 1: never forget that we control three things. How much we move, 232 00:15:43,560 --> 00:15:46,480 Speaker 1: what we put into our mouths, and our attitudes, our 233 00:15:46,640 --> 00:15:51,240 Speaker 1: state of mind. That's awesome. I am Tom Holland this 234 00:15:51,320 --> 00:15:59,320 Speaker 1: is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a 235 00:15:59,360 --> 00:16:02,760 Speaker 1: production of I Heart Radio. For more podcasts from my 236 00:16:02,840 --> 00:16:06,440 Speaker 1: Heart Radio, visit the i heart Radio app, Apple Podcasts, 237 00:16:06,680 --> 00:16:08,840 Speaker 1: or wherever you listen to your favorite shows.