1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:19,120 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:19,200 --> 00:00:23,800 Speaker 1: this topic was actually originally supposed to be a fit tip. 4 00:00:24,800 --> 00:00:28,000 Speaker 1: I had it slated as a fit tip. I started 5 00:00:28,000 --> 00:00:32,640 Speaker 1: doing my research and it just got me angrier and 6 00:00:32,760 --> 00:00:38,440 Speaker 1: more frustrated, and there was too much. I'm trying to 7 00:00:38,520 --> 00:00:42,559 Speaker 1: keep those Friday fit tips short and sweet, and there 8 00:00:42,560 --> 00:00:44,440 Speaker 1: are those of you who say they're too short, and 9 00:00:44,479 --> 00:00:47,519 Speaker 1: then there's those of you who say you'd like the 10 00:00:47,560 --> 00:00:53,240 Speaker 1: show's shorter as well. But I couldn't do it. I 11 00:00:53,240 --> 00:00:55,360 Speaker 1: couldn't do it just in a fit tip. So here 12 00:00:55,360 --> 00:00:58,080 Speaker 1: we go. I'm not gonna be a super long show, 13 00:00:58,600 --> 00:01:03,800 Speaker 1: but enough to get the idea across, the science across. 14 00:01:04,440 --> 00:01:07,800 Speaker 1: I'm gonna look at a handful of studies, but I'm 15 00:01:07,800 --> 00:01:13,560 Speaker 1: gonna give you the takeaway, the easy, basic, scientifically based 16 00:01:14,600 --> 00:01:17,720 Speaker 1: advice you need on this subject. Should you take a 17 00:01:17,840 --> 00:01:22,840 Speaker 1: fruit and vegetable supplement. I've said it before, what I 18 00:01:22,920 --> 00:01:25,760 Speaker 1: love about this show is I have all these topics. 19 00:01:25,760 --> 00:01:30,360 Speaker 1: I just have a file of topics to cover, and 20 00:01:30,440 --> 00:01:33,360 Speaker 1: then I get motivated to do them at different times 21 00:01:33,400 --> 00:01:36,760 Speaker 1: based on different things, and may see an article. I 22 00:01:36,920 --> 00:01:40,559 Speaker 1: may hear someone talk about something in the media, someone 23 00:01:40,640 --> 00:01:43,679 Speaker 1: might ask a question, and for this one, I've just 24 00:01:43,760 --> 00:01:50,880 Speaker 1: been inundated with advertisements online, TV, everywhere for things like 25 00:01:51,000 --> 00:01:54,960 Speaker 1: fruit and vegetable supplements. So I said, it's time for 26 00:01:54,960 --> 00:02:01,240 Speaker 1: a show. And if it tip wasn't enough, And so 27 00:02:01,240 --> 00:02:07,360 Speaker 1: we're gonna get into the science behind taking pills to 28 00:02:07,560 --> 00:02:14,480 Speaker 1: replace fruit and vegetables eating fruit and vegetables, because that 29 00:02:14,760 --> 00:02:19,320 Speaker 1: is what they said, and that goes against what a 30 00:02:19,400 --> 00:02:27,320 Speaker 1: supplement is. By definition, a supplement is what it says 31 00:02:27,440 --> 00:02:31,920 Speaker 1: it is. It's to supplement your diet, to fill in gaps, 32 00:02:32,080 --> 00:02:36,880 Speaker 1: as I like to say, vitamins, minerals, things like that. 33 00:02:36,960 --> 00:02:43,480 Speaker 1: It's not to replace entire foods. And you know what 34 00:02:43,520 --> 00:02:46,880 Speaker 1: it got me thinking, the jetsons and things like that, 35 00:02:47,280 --> 00:02:50,480 Speaker 1: and the military have been trying to put meals in 36 00:02:50,520 --> 00:02:54,519 Speaker 1: a pill, right, make it super simple. I never served, 37 00:02:54,560 --> 00:02:57,720 Speaker 1: but I have many friends who have, and I remember 38 00:02:57,760 --> 00:03:00,320 Speaker 1: trying their m R. E s meals ready to eat. 39 00:03:00,360 --> 00:03:02,320 Speaker 1: They weren't pills. They had to carry them. So it 40 00:03:02,360 --> 00:03:05,799 Speaker 1: would be much easier right to be able to put 41 00:03:05,880 --> 00:03:12,480 Speaker 1: food in as small as possible a delivery system, especially 42 00:03:12,480 --> 00:03:16,600 Speaker 1: in military applications. And again, if you watch the Jetsons 43 00:03:16,760 --> 00:03:21,360 Speaker 1: growing up, if you're old enough as i am, I 44 00:03:21,400 --> 00:03:25,760 Speaker 1: remember vividly right, they would have their pills for food 45 00:03:25,760 --> 00:03:30,639 Speaker 1: that was dinner was a pill. Doesn't exist for a reason. 46 00:03:30,680 --> 00:03:35,880 Speaker 1: People doesn't exist for a reason. What are those reasons? 47 00:03:36,440 --> 00:03:38,480 Speaker 1: Quick break? When we come back, we're gonna get into it, 48 00:03:38,520 --> 00:03:42,480 Speaker 1: the science behind Should you take a fruit and vegetable 49 00:03:42,520 --> 00:03:48,080 Speaker 1: supplement or as they're telling you in these advertisements subtly 50 00:03:48,120 --> 00:03:51,600 Speaker 1: but not, don't bother eating them. You can just get 51 00:03:51,640 --> 00:04:00,120 Speaker 1: them by popping a pill. We'll be right back m 52 00:04:05,560 --> 00:04:12,040 Speaker 1: talking about fruit and vegetable supplements, so basically taking three, 53 00:04:12,160 --> 00:04:15,280 Speaker 1: four or five six pills, depending on which specific brand 54 00:04:15,360 --> 00:04:17,680 Speaker 1: you take. And by the way, as always, I'm not 55 00:04:17,720 --> 00:04:23,120 Speaker 1: going to mention a brand. I rarely, if ever, will 56 00:04:23,240 --> 00:04:29,080 Speaker 1: name you know, certain nutritionists or fitness person or whatever 57 00:04:29,240 --> 00:04:32,560 Speaker 1: product unless it absolutely has to be done, and it 58 00:04:32,640 --> 00:04:35,560 Speaker 1: rarely does. Doesn't matter, don't have to throw anyone under 59 00:04:35,600 --> 00:04:40,440 Speaker 1: the bus. Just talk about the science, right. What does 60 00:04:40,520 --> 00:04:43,799 Speaker 1: get me annoyed? Though? And obviously you can do Google 61 00:04:43,839 --> 00:04:46,080 Speaker 1: searches and figure things out, but that's that's up to you. 62 00:04:47,320 --> 00:04:50,720 Speaker 1: One of the more popular, most popular brands right now 63 00:04:51,839 --> 00:04:57,200 Speaker 1: literally claims in their advertising right up front. Easily get 64 00:04:57,200 --> 00:05:01,600 Speaker 1: your daily recommended servings of fruits and veggies in a capsule. 65 00:05:02,760 --> 00:05:06,080 Speaker 1: Easily get your daily recommended service so you don't have 66 00:05:06,120 --> 00:05:09,159 Speaker 1: to eat them. It is not supplementing your fruit and vegetables, 67 00:05:09,400 --> 00:05:12,800 Speaker 1: vitamins and minerals, getting things that you can't get. It's replacing. 68 00:05:13,920 --> 00:05:18,600 Speaker 1: Easily get your daily recommended services. So why eat them? 69 00:05:18,640 --> 00:05:23,320 Speaker 1: And therein lies the huge problem. Huge problem. It's not 70 00:05:23,400 --> 00:05:26,560 Speaker 1: like you can take an oatmeal pill. People. People listen 71 00:05:26,600 --> 00:05:31,159 Speaker 1: to my podcast and breakfast and things like, I love oatmeal, easy, 72 00:05:31,200 --> 00:05:33,920 Speaker 1: easy on the stomach, great source of energy for me 73 00:05:34,000 --> 00:05:40,000 Speaker 1: my longer workouts, not my only breakfast. But why am 74 00:05:40,000 --> 00:05:43,200 Speaker 1: I going to take it in a pell? And it 75 00:05:43,240 --> 00:05:47,640 Speaker 1: doesn't exist for a reason. Now, I have to say, 76 00:05:47,839 --> 00:05:51,760 Speaker 1: if you start to dig into this as I did 77 00:05:51,839 --> 00:05:54,560 Speaker 1: and do for all my shows, see what's out there 78 00:05:54,600 --> 00:05:56,320 Speaker 1: to you know, look at studies things like that, but 79 00:05:56,360 --> 00:05:58,880 Speaker 1: also see what you're gonna find that's really important to me. 80 00:05:58,920 --> 00:06:02,040 Speaker 1: What are you going to see if you do your research? 81 00:06:02,080 --> 00:06:04,760 Speaker 1: What is Google going to show you? Well, there's two 82 00:06:04,760 --> 00:06:07,320 Speaker 1: things you're gonna find and this is this is really 83 00:06:08,120 --> 00:06:12,279 Speaker 1: problematic and it's generally with nutrition, but you're also going 84 00:06:12,320 --> 00:06:16,000 Speaker 1: to find it with exercise, with exercise equipment. So you 85 00:06:16,040 --> 00:06:18,880 Speaker 1: find reviews and I found a review of one of 86 00:06:18,920 --> 00:06:21,599 Speaker 1: these products and it was really well written and it 87 00:06:21,680 --> 00:06:27,799 Speaker 1: seemed to be scientifically based. But what was a huge 88 00:06:27,800 --> 00:06:30,479 Speaker 1: red flag that kept coming up was this person was 89 00:06:30,520 --> 00:06:38,039 Speaker 1: giving off link and even at the end the person 90 00:06:38,080 --> 00:06:41,479 Speaker 1: went into, oh, I don't know, I don't um provide 91 00:06:41,480 --> 00:06:45,760 Speaker 1: affiliate links per se, but he was giving you a 92 00:06:45,800 --> 00:06:49,440 Speaker 1: discount code. Same thing. People, This person was making money 93 00:06:49,760 --> 00:06:53,320 Speaker 1: if and when you purchased that product, so it behooves 94 00:06:53,360 --> 00:06:57,119 Speaker 1: them to tell you it works. And guess what, people 95 00:06:57,200 --> 00:06:59,159 Speaker 1: make a huge amount of money doing this, and it 96 00:06:59,200 --> 00:07:02,040 Speaker 1: goes for exercise equipment as well. I am obviously really 97 00:07:02,040 --> 00:07:05,159 Speaker 1: connected in that industry, work for one of the biggest 98 00:07:05,160 --> 00:07:09,160 Speaker 1: home exercise companies as a consultant, and I know how 99 00:07:09,200 --> 00:07:12,640 Speaker 1: the affiliate game works, and there are affiliates that push 100 00:07:12,680 --> 00:07:16,480 Speaker 1: fitness equipment and make a lot of money when people 101 00:07:16,680 --> 00:07:22,480 Speaker 1: use their codes. So that's bias. You can't take that 102 00:07:23,600 --> 00:07:28,640 Speaker 1: review at face value at all. They're gonna tell you 103 00:07:28,680 --> 00:07:30,560 Speaker 1: it doesn't work. They will make money if they tell 104 00:07:30,560 --> 00:07:34,679 Speaker 1: you that, and then finally, and this is even almost 105 00:07:34,680 --> 00:07:38,160 Speaker 1: more entertaining, you'll get reviews from doctors, right, you'll read 106 00:07:38,200 --> 00:07:41,720 Speaker 1: this review, and I'm gonna put doctors in quotation marks 107 00:07:41,760 --> 00:07:45,880 Speaker 1: air quotes if you were this was on video. But 108 00:07:46,000 --> 00:07:49,080 Speaker 1: they bash a specific product, and then what do they do. 109 00:07:49,160 --> 00:07:52,520 Speaker 1: They pitch their own. Yeah, there's doesn't work. There's isn't pure, 110 00:07:53,360 --> 00:07:56,000 Speaker 1: but mine is. And I'm a doctor and I've got 111 00:07:56,000 --> 00:08:03,120 Speaker 1: the pill for you. Mind's better. Both incredibly problematic, incredibly problematic. 112 00:08:03,200 --> 00:08:06,600 Speaker 1: All right, I have to just talk about the benefits 113 00:08:06,640 --> 00:08:09,240 Speaker 1: of fruit and vegetables to begin with, because it goes 114 00:08:09,280 --> 00:08:11,600 Speaker 1: to what I'm talking about, why we should eat them, 115 00:08:12,160 --> 00:08:17,200 Speaker 1: eat them. Okay. According to a report by the CDC 116 00:08:17,320 --> 00:08:18,920 Speaker 1: a couple of years ago, I think it's two thousand, 117 00:08:18,960 --> 00:08:22,840 Speaker 1: fifteen Morbidity and Mortality Weekly report, just one in ten 118 00:08:23,000 --> 00:08:26,720 Speaker 1: adults meet the federal fruit or vegetable recommendations. And as 119 00:08:26,760 --> 00:08:29,080 Speaker 1: I've always said, most of these are self reports. So 120 00:08:29,120 --> 00:08:32,360 Speaker 1: the number is lower because people I and they say 121 00:08:32,400 --> 00:08:34,360 Speaker 1: they eat more healthy stuff than they do. We all, 122 00:08:34,760 --> 00:08:36,800 Speaker 1: you know, tend to stretch the truth. If you're talking 123 00:08:36,840 --> 00:08:39,920 Speaker 1: to your doctor, you know, how many glasses of wine 124 00:08:39,960 --> 00:08:44,800 Speaker 1: do you have per week, and people overestimate or over 125 00:08:44,880 --> 00:08:48,559 Speaker 1: report their exercise, so it's low one inten adults meet 126 00:08:48,559 --> 00:08:51,360 Speaker 1: the federal fruit or vegetable recommendations, Oh my gosh, perfect 127 00:08:51,360 --> 00:08:57,120 Speaker 1: opportunity to sell a pill. And what are those recommendations? Again? Confusing? 128 00:08:57,120 --> 00:09:00,640 Speaker 1: For so many people, depending on age, they wrecked mend 129 00:09:00,679 --> 00:09:02,720 Speaker 1: at least one and a half to two cups per 130 00:09:02,800 --> 00:09:05,040 Speaker 1: day of fruit and two to three cups per day 131 00:09:05,040 --> 00:09:08,120 Speaker 1: of vegetables as part of a healthy eating pattern. Now, 132 00:09:08,160 --> 00:09:10,680 Speaker 1: oh my gosh, what about fruit being bad for you? 133 00:09:10,679 --> 00:09:12,640 Speaker 1: You know I've done those shows. I will continue to 134 00:09:12,679 --> 00:09:16,760 Speaker 1: talk about those topics. We're gonna give you three studies 135 00:09:16,840 --> 00:09:23,320 Speaker 1: on how powerful, how beneficial eating fruit and vegetables are, okay, 136 00:09:23,640 --> 00:09:29,040 Speaker 1: super important. And not only the quantity, but the variety. Okay, 137 00:09:29,120 --> 00:09:33,280 Speaker 1: not the variety of pills, the variety of fruit and vegetables. 138 00:09:33,360 --> 00:09:36,720 Speaker 1: And listen, that is something I am always talking about 139 00:09:36,760 --> 00:09:40,200 Speaker 1: that people who tend to find their healthy weight and 140 00:09:40,200 --> 00:09:42,360 Speaker 1: maintain it tend to eat the same things, the same 141 00:09:42,360 --> 00:09:46,000 Speaker 1: type of foods for them, And so myself included, I 142 00:09:46,040 --> 00:09:48,960 Speaker 1: am constantly trying to vary my foods and that can 143 00:09:49,000 --> 00:09:51,720 Speaker 1: be challenging because I know that oatmeal works for me, 144 00:09:51,720 --> 00:09:53,960 Speaker 1: and I know that this certain omelet works for me, 145 00:09:54,000 --> 00:09:57,040 Speaker 1: And I know that these healthy eating options when I'm 146 00:09:57,040 --> 00:10:01,040 Speaker 1: out work for me, calory wise, autiety wise, all that 147 00:10:01,120 --> 00:10:07,200 Speaker 1: kind of stuff. But third level health is variety, all right. 148 00:10:08,160 --> 00:10:10,079 Speaker 1: And I have to talk about the Mediterranean diet, because 149 00:10:10,080 --> 00:10:13,360 Speaker 1: what is the Mediterranean diet one of the healthiest diets 150 00:10:13,400 --> 00:10:17,360 Speaker 1: out there. It is not restrictive at all. It's about 151 00:10:17,400 --> 00:10:20,880 Speaker 1: moderation and its fruits and vegetables and lean sources of 152 00:10:20,920 --> 00:10:27,679 Speaker 1: protein and healthy fats. Moderation, okay, fruit and vegetables. According 153 00:10:27,720 --> 00:10:30,240 Speaker 1: to the Harvard School of Public Health, a diet rich 154 00:10:30,280 --> 00:10:33,319 Speaker 1: in vegetables and fruits can lower blood pressure, reduce the 155 00:10:33,440 --> 00:10:36,480 Speaker 1: risk of heart disease and stroke, prevent some types of cancer, 156 00:10:36,640 --> 00:10:39,360 Speaker 1: lower risk of eye and digestive problems, and have a 157 00:10:39,400 --> 00:10:43,400 Speaker 1: positive effect upon blood sugar, which can help keep appetite 158 00:10:43,440 --> 00:10:48,200 Speaker 1: in check. And there's at least nine families of fruit 159 00:10:48,240 --> 00:10:52,440 Speaker 1: and vegetables, and all of them have potentially hundreds of 160 00:10:52,520 --> 00:10:56,360 Speaker 1: different plant compounds that are beneficial to health. And that 161 00:10:56,480 --> 00:10:58,839 Speaker 1: is where I'm going to get to. It is those 162 00:10:58,920 --> 00:11:06,360 Speaker 1: hundreds of plant compounds that probably can't be put into 163 00:11:06,400 --> 00:11:10,320 Speaker 1: a pill form, and the combination thereof. But I'm getting 164 00:11:10,360 --> 00:11:14,839 Speaker 1: ahead of myself, all right. Three quick studies to just 165 00:11:15,200 --> 00:11:18,760 Speaker 1: hammer home for you how important it is to eat 166 00:11:18,800 --> 00:11:22,800 Speaker 1: our fruit and vegetables. Eat, and to keep emphasizing the 167 00:11:22,840 --> 00:11:27,080 Speaker 1: word eat. First one is from the British Medical Journal 168 00:11:27,080 --> 00:11:31,280 Speaker 1: two fourteen title Fruit and Vegetable Consumption and Mortality from 169 00:11:31,320 --> 00:11:36,040 Speaker 1: All Causes Cardiovascular Disease and Cancer Systematic review and dose 170 00:11:36,120 --> 00:11:39,680 Speaker 1: response meta Analysis of prospective cohort studies. Again a mouthful. 171 00:11:40,200 --> 00:11:42,280 Speaker 1: What were they looking at? They wanted to see and 172 00:11:42,360 --> 00:11:46,480 Speaker 1: quantify the potential dose response relation between fruit and vegetable 173 00:11:46,520 --> 00:11:50,559 Speaker 1: consumption and the risk of all cause cardiovascular and cancer mortality. 174 00:11:50,840 --> 00:11:53,160 Speaker 1: How much do you have to eat? And doesn't make 175 00:11:53,200 --> 00:11:57,600 Speaker 1: a difference the results. They looked at sixteen studies in 176 00:11:57,640 --> 00:12:01,800 Speaker 1: this meta analysis and during the follow up periods ranging 177 00:12:01,840 --> 00:12:05,199 Speaker 1: from four point six to twenty six years, there were 178 00:12:05,200 --> 00:12:08,960 Speaker 1: fifty six thousand, four hundred three deaths. Eleven thousand, five 179 00:12:09,080 --> 00:12:13,080 Speaker 1: hundred and twelve of those were from cardiovascular disease, sixteen thousand, 180 00:12:13,160 --> 00:12:16,560 Speaker 1: eight hundred and seventeen from cancer among eight hundred and 181 00:12:16,559 --> 00:12:21,880 Speaker 1: thirty three thousand, two hundred and thirty four participants. Higher 182 00:12:21,920 --> 00:12:26,959 Speaker 1: consumption of fruit and vegetables was significantly associated with a 183 00:12:27,000 --> 00:12:32,680 Speaker 1: lower risk of all cause mortality. Eating fruit and vegetables 184 00:12:32,800 --> 00:12:36,280 Speaker 1: is really important to living a law and healthy life. 185 00:12:37,080 --> 00:12:39,400 Speaker 1: Second study, Fruit and vegetable intake and the risk of 186 00:12:39,520 --> 00:12:44,560 Speaker 1: major chronic disease. This was two thousand and four November 187 00:12:45,120 --> 00:12:50,160 Speaker 1: Journal of National Cancer Institute. And the background for this 188 00:12:50,200 --> 00:12:52,960 Speaker 1: one studies of fruit and vegetable consumption in relation to 189 00:12:53,080 --> 00:12:56,960 Speaker 1: overall health are limited, so they evaluated the relationship between 190 00:12:57,040 --> 00:13:00,080 Speaker 1: fruit and vegetable intake and the incidents of car you, 191 00:13:00,200 --> 00:13:04,680 Speaker 1: vascular disease, and cancer of deaths from other causes into 192 00:13:04,720 --> 00:13:11,839 Speaker 1: perspective cohorts. They looked at female participants in the Nurses 193 00:13:11,880 --> 00:13:14,560 Speaker 1: Health Study. We've talked about that on many other shows, 194 00:13:14,600 --> 00:13:18,320 Speaker 1: one of the biggest pools for studies of various um 195 00:13:18,480 --> 00:13:23,040 Speaker 1: nutrition and exercise, and thirty seven thousand, seven five male 196 00:13:23,120 --> 00:13:26,760 Speaker 1: participants in the Health Professionals follow up study, and they 197 00:13:26,800 --> 00:13:29,480 Speaker 1: were all free of major chronic disease. What did they 198 00:13:29,520 --> 00:13:35,800 Speaker 1: find over nine thousand events, around two thousand cardiovascular cancer 199 00:13:35,920 --> 00:13:39,640 Speaker 1: and seven any one other deaths in women and a 200 00:13:39,720 --> 00:13:41,320 Speaker 1: handful in men, and don't have to give you the 201 00:13:41,360 --> 00:13:44,880 Speaker 1: numbers there, And what did they find total fruit and 202 00:13:44,960 --> 00:13:50,120 Speaker 1: vegetable intake was inversely associated with risk of cardiovascular disease, 203 00:13:50,320 --> 00:13:53,880 Speaker 1: but for this one not with overall cancer. I'm gonna 204 00:13:53,920 --> 00:13:57,480 Speaker 1: give you both sides. So this one said absolutely cardiovascular disease, 205 00:13:57,840 --> 00:14:02,840 Speaker 1: but didn't see the connection to cancer. First study did, okay. 206 00:14:03,320 --> 00:14:06,679 Speaker 1: And finally one more that goes to the cancer one 207 00:14:07,440 --> 00:14:10,360 Speaker 1: fruit and vegetable intake and the risk of cardiovascular disease, 208 00:14:10,679 --> 00:14:14,079 Speaker 1: total cancer and all cause mortality. Almost the same title 209 00:14:14,080 --> 00:14:16,600 Speaker 1: as the first one. A Systematic review and dose response 210 00:14:16,720 --> 00:14:20,840 Speaker 1: meta analysis of prospective studies. This was two thousand seventeen 211 00:14:20,920 --> 00:14:26,600 Speaker 1: more recent June in the International Journal of Epidemiology. They 212 00:14:26,600 --> 00:14:28,840 Speaker 1: looked at ninety five studies, which was a hundred and 213 00:14:28,880 --> 00:14:33,440 Speaker 1: forty two publications, and I'm gonna read verbatim here. This 214 00:14:33,520 --> 00:14:37,320 Speaker 1: is even more specific. Inverse associations were observed between the 215 00:14:37,320 --> 00:14:41,040 Speaker 1: intake of apples and pears, citrus fruits, green leafy vegetables, 216 00:14:41,080 --> 00:14:46,840 Speaker 1: cruciferous vegetables and salads and cardiovascular disease and all cause mortality, 217 00:14:47,200 --> 00:14:50,640 Speaker 1: and between the intake of green, yellow vegetables and cruciferous 218 00:14:50,720 --> 00:14:54,000 Speaker 1: vegetables and total cancer risks. So they're finding a connection 219 00:14:54,000 --> 00:14:58,840 Speaker 1: with cancer positive benefits. An estimated five point six and 220 00:14:58,960 --> 00:15:02,880 Speaker 1: seven point eight million premature deaths worldwide in two thousand 221 00:15:02,960 --> 00:15:06,840 Speaker 1: thirteen may be attributable to a fruit and vegetable intake 222 00:15:06,960 --> 00:15:10,960 Speaker 1: below five and eight hundred grams a day, respectively, if 223 00:15:11,000 --> 00:15:14,600 Speaker 1: the observed associations their causal. So they're saying that not 224 00:15:14,680 --> 00:15:18,800 Speaker 1: a correlation, looking at causation right now, But there's a 225 00:15:18,840 --> 00:15:22,160 Speaker 1: lot of evidence people and their conclusion fruit and vegetable 226 00:15:22,280 --> 00:15:26,640 Speaker 1: intakes were associated with reduced risk of cardio vascular disease, 227 00:15:27,120 --> 00:15:32,240 Speaker 1: cancer and all cause mortality. Super important to eat your 228 00:15:32,280 --> 00:15:39,160 Speaker 1: fruit and vegetables. And so for these people, those of 229 00:15:39,240 --> 00:15:42,520 Speaker 1: you who don't believe you have control over your health, 230 00:15:43,200 --> 00:15:49,360 Speaker 1: those of you, I read another. Oh it's Jeannette. We 231 00:15:49,400 --> 00:15:51,800 Speaker 1: control what we put into our mouths, how much we move, 232 00:15:51,960 --> 00:15:53,320 Speaker 1: and our attitudes. I say it at the end of 233 00:15:53,360 --> 00:15:56,320 Speaker 1: every show. This goes to all of that what we 234 00:15:56,360 --> 00:16:03,800 Speaker 1: put into our mouths, right sick to eight million premature deaths. Okay, 235 00:16:05,160 --> 00:16:09,520 Speaker 1: So what do these fruit and vegetable supplements promise? Oh, 236 00:16:09,600 --> 00:16:12,800 Speaker 1: you're gonna get all that all that good stuff. This 237 00:16:12,840 --> 00:16:17,400 Speaker 1: is why it's so insidious. It's so insidious. And let 238 00:16:17,400 --> 00:16:20,400 Speaker 1: me we have one more break. I gotta do that 239 00:16:20,440 --> 00:16:23,840 Speaker 1: second break, but before we go, and we'll be right back. 240 00:16:25,040 --> 00:16:28,880 Speaker 1: The insidious thing about this is it's going to prevent 241 00:16:28,880 --> 00:16:33,960 Speaker 1: you from doing what you need to do. It's as 242 00:16:34,000 --> 00:16:37,720 Speaker 1: if they said you could get exercise in a bell 243 00:16:39,120 --> 00:16:42,480 Speaker 1: and it wasn't what they said. The benefits weren't what 244 00:16:42,520 --> 00:16:50,880 Speaker 1: they said, and you don't exercise. That's unconscionable. That's unconscionable. 245 00:16:51,320 --> 00:17:05,080 Speaker 1: Quick break. We'll be right back. So just went through 246 00:17:05,359 --> 00:17:09,160 Speaker 1: all the benefits of fruit and vegetable and take basically 247 00:17:09,200 --> 00:17:14,320 Speaker 1: helping you live a longer, healthier life. Wow, super important 248 00:17:14,920 --> 00:17:21,880 Speaker 1: under your control. So of course I get it. If 249 00:17:21,920 --> 00:17:24,520 Speaker 1: you think you can get this in a pill form, 250 00:17:24,600 --> 00:17:27,440 Speaker 1: why wouldn't you, Well, one of the reasons is the 251 00:17:27,480 --> 00:17:31,320 Speaker 1: cost going to get to that, But yeah, sure's everything 252 00:17:31,359 --> 00:17:34,880 Speaker 1: everything in a pill. You're gonna get ten servings, which 253 00:17:34,880 --> 00:17:37,680 Speaker 1: again is telling you that they are trying to replace 254 00:17:37,920 --> 00:17:41,239 Speaker 1: saying you don't have to do it. You don't have 255 00:17:41,320 --> 00:17:43,080 Speaker 1: to do it. You don't have to eat your fruit 256 00:17:43,080 --> 00:17:46,120 Speaker 1: and vegetables. We got you covered. Swallow these six pills 257 00:17:47,080 --> 00:17:52,120 Speaker 1: every day. And here's the thing. You feel good about yourself. 258 00:17:52,320 --> 00:17:54,320 Speaker 1: You made a choice, you spent money. If you study 259 00:17:54,400 --> 00:18:00,600 Speaker 1: motivation human motivation behavior, you make a decision, you spend money, 260 00:18:01,680 --> 00:18:03,600 Speaker 1: and then you feel like you're doing something healthy for yourself. 261 00:18:03,640 --> 00:18:07,880 Speaker 1: I get that, and there's placebo effects, and I don't 262 00:18:07,920 --> 00:18:10,719 Speaker 1: want to get into the specifics. But in many of 263 00:18:10,760 --> 00:18:15,679 Speaker 1: these commercials and advertisements and online sites, they promise you 264 00:18:15,800 --> 00:18:20,200 Speaker 1: the world. It's not just you know you're gonna lower 265 00:18:20,320 --> 00:18:24,480 Speaker 1: your likelihood of premature death from cancer, from heart, heart 266 00:18:24,480 --> 00:18:26,480 Speaker 1: disease and all those things. No, no, no no, no, it's 267 00:18:26,520 --> 00:18:29,920 Speaker 1: the cure all it's the panacea. You've got aches and pains, 268 00:18:30,680 --> 00:18:36,880 Speaker 1: take these pills like shocking, shocking, and you've got the testimonials. 269 00:18:38,800 --> 00:18:41,480 Speaker 1: And yeah, there are people that believe it works. There's 270 00:18:41,520 --> 00:18:43,800 Speaker 1: that placebo effect yet to do that show that has 271 00:18:43,840 --> 00:18:49,200 Speaker 1: been looming large, the placebo effect. If you think it works, 272 00:18:51,280 --> 00:18:56,560 Speaker 1: maybe it works. And my gosh, people generally don't like 273 00:18:56,720 --> 00:19:00,159 Speaker 1: fruits and vegetables, not all. You haven't tried enough. That's 274 00:19:00,160 --> 00:19:02,160 Speaker 1: always my argument. It's not that you don't like eating healthy, 275 00:19:02,200 --> 00:19:05,520 Speaker 1: you just haven't found your healthy foods or combinations thereof yet. 276 00:19:06,440 --> 00:19:09,360 Speaker 1: Because you feel really good. You feel really good when 277 00:19:09,400 --> 00:19:12,560 Speaker 1: you eat this way, when you have stable blood sugar 278 00:19:13,960 --> 00:19:16,800 Speaker 1: when you're not getting those cravings and when you're not 279 00:19:18,840 --> 00:19:21,480 Speaker 1: eating processed foods all the time. And that goes to 280 00:19:21,760 --> 00:19:26,640 Speaker 1: such an obvious question. If you are taking these pills 281 00:19:27,720 --> 00:19:30,800 Speaker 1: and you are getting your all your fruits and vegetable 282 00:19:30,840 --> 00:19:33,760 Speaker 1: what are you eating? What are they telling you? So 283 00:19:33,800 --> 00:19:37,080 Speaker 1: do you think you're healthy? If you are not eating 284 00:19:37,080 --> 00:19:39,359 Speaker 1: your fruit and vegetables, you're getting them in a pill form, 285 00:19:39,400 --> 00:19:42,520 Speaker 1: which will point out is probably not even close to 286 00:19:42,600 --> 00:19:46,960 Speaker 1: what the fruits and vegetables are in their whole form. 287 00:19:47,040 --> 00:19:54,240 Speaker 1: And then you're eating processed foods. That doesn't make sense. 288 00:19:55,920 --> 00:20:01,160 Speaker 1: And finally, when you're eating the it's in the vegetables. 289 00:20:01,880 --> 00:20:04,760 Speaker 1: You are filling yourself up. You are feeling full when 290 00:20:04,760 --> 00:20:08,440 Speaker 1: you find those foods you like, so you're eating less 291 00:20:08,520 --> 00:20:14,119 Speaker 1: processed foods. So the goal should not be to not 292 00:20:14,400 --> 00:20:24,560 Speaker 1: eat fruit and vegetables because you have to eat something. Now, 293 00:20:24,600 --> 00:20:28,760 Speaker 1: let's get to the price. Ridiculous many of these, and 294 00:20:28,800 --> 00:20:31,800 Speaker 1: that's perceived value. Oh my gosh, everyone has the purest 295 00:20:32,080 --> 00:20:35,360 Speaker 1: We have the purest everything. Listen, I get sent products 296 00:20:35,359 --> 00:20:37,600 Speaker 1: all the time or pitch products, and it's always we 297 00:20:37,680 --> 00:20:42,840 Speaker 1: have the best. Okay, prove it, prove it now, some 298 00:20:42,920 --> 00:20:46,200 Speaker 1: of these products the more popular once a hundred dollars 299 00:20:46,200 --> 00:20:50,400 Speaker 1: a month. A hundred dollars a month. Now for most people, 300 00:20:50,440 --> 00:20:53,720 Speaker 1: that's expensive. For me, that's six hundred dollars a month. 301 00:20:53,760 --> 00:20:55,760 Speaker 1: For that's you know, for a couple of pills. But 302 00:20:55,840 --> 00:20:57,640 Speaker 1: oh my gosh, if it's doing what it says, it's 303 00:20:57,640 --> 00:21:02,679 Speaker 1: worth it. Right, Well, just are fun. Let's just go 304 00:21:02,760 --> 00:21:05,600 Speaker 1: over what actual fruit and vegetables cost, because you know, 305 00:21:05,640 --> 00:21:08,760 Speaker 1: the common refrain is, oh, it's so difficult to eat healthy, 306 00:21:09,040 --> 00:21:11,120 Speaker 1: so expensive to eat healthy. I should say when it's 307 00:21:11,280 --> 00:21:14,680 Speaker 1: that topic, bananas right now, I mean I'm going buy 308 00:21:14,680 --> 00:21:18,160 Speaker 1: stopping shop, uh where you know, I buy my food 309 00:21:18,200 --> 00:21:22,080 Speaker 1: from different places. But just for argument's sake, right now, 310 00:21:22,400 --> 00:21:25,399 Speaker 1: bananas two dollars for four to six a bunch of 311 00:21:25,400 --> 00:21:29,320 Speaker 1: bananas two dollars. Apples dollar each, and that's the high end, 312 00:21:29,400 --> 00:21:33,639 Speaker 1: generally eight cents, ninety cents an apple, watermelon, huge watermelon 313 00:21:33,720 --> 00:21:37,920 Speaker 1: nine dollars. Oranges about a buck an orange, grapes about 314 00:21:37,920 --> 00:21:40,640 Speaker 1: four dollars a pound. Blueberries, now we're getting a little 315 00:21:40,640 --> 00:21:44,640 Speaker 1: more expensive. Love my blueberries have them almost every day. 316 00:21:44,760 --> 00:21:46,880 Speaker 1: Or a berry of some kind five dollars a pint. 317 00:21:46,920 --> 00:21:49,680 Speaker 1: Now we're getting more expensive. You go frozen, you get 318 00:21:49,760 --> 00:21:54,480 Speaker 1: a forty eight ounce bag thirteen bucks carrots. Now we're 319 00:21:54,480 --> 00:21:58,880 Speaker 1: getting into four dollars for five pounds spinach, two dollars 320 00:21:58,880 --> 00:22:02,200 Speaker 1: for a sixteen ounce back. Cucumbers about a buck each, 321 00:22:02,240 --> 00:22:05,359 Speaker 1: but again probably around eighty cents salary two dollars a bunch. 322 00:22:05,600 --> 00:22:10,280 Speaker 1: Take that hundred dollars and buy some fruit and vegetables 323 00:22:10,359 --> 00:22:13,399 Speaker 1: that you enjoy and prepare them in a way that 324 00:22:13,440 --> 00:22:23,400 Speaker 1: you enjoy. We shouldn't be avoiding eating these by taking pills. Now. 325 00:22:23,480 --> 00:22:25,000 Speaker 1: I know some of you are saying, but no, no no, no, Tom, 326 00:22:25,040 --> 00:22:26,719 Speaker 1: I'm eating some of them. I'm eating, you know, an 327 00:22:26,720 --> 00:22:28,920 Speaker 1: apple without an impair, and you know, maybe have a 328 00:22:28,960 --> 00:22:30,760 Speaker 1: ban in every now and again. So I am taking 329 00:22:30,760 --> 00:22:38,159 Speaker 1: these as supplements. It's not helping. It's not helping. Do 330 00:22:39,280 --> 00:22:41,600 Speaker 1: what I said at the beginning. It's not helping you 331 00:22:42,000 --> 00:22:45,040 Speaker 1: fill up with healthy foods. And what are you eating instead, 332 00:22:45,880 --> 00:22:51,240 Speaker 1: because you are taking this replacement not supplement replacement for 333 00:22:51,280 --> 00:22:55,800 Speaker 1: the most part, because you have to eat all right, 334 00:22:57,040 --> 00:22:59,840 Speaker 1: here we go, jumping right into it. I like the 335 00:23:00,000 --> 00:23:03,840 Speaker 1: timing on this one. This could be ten hours. You 336 00:23:03,840 --> 00:23:06,359 Speaker 1: guys would kill me. Although there's always a couple of 337 00:23:06,359 --> 00:23:08,160 Speaker 1: you out there who are like, we want the ten 338 00:23:08,200 --> 00:23:11,960 Speaker 1: hours not happening. Here's the study that I found. It 339 00:23:12,080 --> 00:23:16,399 Speaker 1: just said it all. I'm gonna read verbatim, like two 340 00:23:16,520 --> 00:23:20,600 Speaker 1: or three paragraphs to give you just what we're talking 341 00:23:20,640 --> 00:23:23,800 Speaker 1: about here. So the bottom line is this, and this 342 00:23:23,840 --> 00:23:27,000 Speaker 1: was in the American Journal of Clinical Nutrition, September two 343 00:23:27,040 --> 00:23:31,119 Speaker 1: thousand three. It's volume seventy eight, issue three, title health 344 00:23:31,119 --> 00:23:34,920 Speaker 1: benefits of fruit and vegetables are from additive and synergistic 345 00:23:35,000 --> 00:23:40,399 Speaker 1: combinations of phyto chemicals. Okay, they're key question for this study. 346 00:23:40,680 --> 00:23:44,840 Speaker 1: The key question is whether a purified phytochemical has the 347 00:23:44,920 --> 00:23:48,640 Speaker 1: same health benefits as does the whole food or mixture 348 00:23:48,720 --> 00:23:53,399 Speaker 1: of foods in which the phyto chemical is present. So 349 00:23:53,480 --> 00:23:56,600 Speaker 1: you go, what the heck is a phyto chemical? Tom, Well, 350 00:23:56,600 --> 00:23:59,159 Speaker 1: I'm glad you asked. And here's what they define it 351 00:23:59,240 --> 00:24:05,520 Speaker 1: as phytochemicals, the bioactive non nutrient plant compounds in fruit, vegetables, grains, 352 00:24:05,520 --> 00:24:08,840 Speaker 1: and other plant foods have been linked to reductions in 353 00:24:08,880 --> 00:24:12,399 Speaker 1: the risk we just read this right, of major chronic diseases. 354 00:24:12,840 --> 00:24:16,760 Speaker 1: It is estimated that more than five thousand phytochemicals have 355 00:24:16,840 --> 00:24:21,320 Speaker 1: been identified, but a large percentage still remain unknown and 356 00:24:21,400 --> 00:24:24,200 Speaker 1: need to be identified before their health benefits are fully understood. 357 00:24:24,280 --> 00:24:27,840 Speaker 1: We're still learning about nutrition, which makes sense because when 358 00:24:27,920 --> 00:24:30,160 Speaker 1: your eggs are good, when your eggs are bad, when 359 00:24:30,200 --> 00:24:33,240 Speaker 1: you eat the yolks another year. Okay. However, more and 360 00:24:33,280 --> 00:24:37,439 Speaker 1: more convincing evidence suggests that the benefits of phytochemicals in 361 00:24:37,520 --> 00:24:41,360 Speaker 1: fruit and vegetables maybe even greater than is currently understood. 362 00:24:41,400 --> 00:24:45,040 Speaker 1: Because oxidative stress induced by free radicals is involved in 363 00:24:45,040 --> 00:24:48,120 Speaker 1: the ideology of a wide range of chronic diseases. Okay, 364 00:24:48,440 --> 00:24:51,879 Speaker 1: we know that, but that's phytochemicals. So bioactive non nutrient 365 00:24:51,960 --> 00:24:57,439 Speaker 1: plant compounds five thousand have been identified, more than you know, 366 00:24:57,560 --> 00:25:02,520 Speaker 1: so lots. So the question is can you take the 367 00:25:02,560 --> 00:25:04,520 Speaker 1: water out. I didn't want to go into how these 368 00:25:04,840 --> 00:25:08,360 Speaker 1: pills are made because it's all over the place. These 369 00:25:08,400 --> 00:25:14,960 Speaker 1: are supplements questionable, uh in the manufacturing process and what 370 00:25:15,000 --> 00:25:19,720 Speaker 1: they admit to and are they even telling the truth? Okay, 371 00:25:19,880 --> 00:25:26,760 Speaker 1: but here's the takeaway from this journal study. We propose 372 00:25:26,880 --> 00:25:30,240 Speaker 1: that the additive and synergistic effects of phytochemicals and fruit 373 00:25:30,280 --> 00:25:34,520 Speaker 1: and vegetables are responsible for their potent antioxidant and anti 374 00:25:34,640 --> 00:25:38,200 Speaker 1: cancer activities, and that the benefit of a diet rich 375 00:25:38,240 --> 00:25:42,840 Speaker 1: in fruit and vegetables is attributed to the complex mixture 376 00:25:43,280 --> 00:25:48,960 Speaker 1: of phytochemicals present in whole foods. This partially explains why 377 00:25:49,040 --> 00:25:53,720 Speaker 1: no single antioxidant can replace the combination of natural phytochemicals 378 00:25:53,760 --> 00:25:56,920 Speaker 1: and fruit and vegetables in achieving the health benefits. There 379 00:25:56,960 --> 00:26:02,320 Speaker 1: are around eight thousand phytochemicals president whole foods. Okay, you 380 00:26:02,359 --> 00:26:07,159 Speaker 1: got five thousand that have been identified, saying eight thousand 381 00:26:07,160 --> 00:26:12,560 Speaker 1: phytochemicals president whole foods. These compounds differ in molecular size, polarity, 382 00:26:12,640 --> 00:26:17,800 Speaker 1: and solubility, and these differences may affect the bioavailability and 383 00:26:17,840 --> 00:26:25,520 Speaker 1: distribution of each phytochemical in different macro molecules, subcellular organelles, sells, organs, 384 00:26:25,520 --> 00:26:30,720 Speaker 1: and tissues. Final sentence, people wrapping it up, pills or 385 00:26:30,840 --> 00:26:36,760 Speaker 1: tablets simply cannot mimic this balanced natural combination of phytochemicals 386 00:26:36,800 --> 00:26:43,439 Speaker 1: present in fruit and vegetables. There's many more studies. We 387 00:26:43,480 --> 00:26:46,160 Speaker 1: could go so much deeper into it, but this show 388 00:26:46,200 --> 00:26:49,720 Speaker 1: is about giving you the science and then what we 389 00:26:50,760 --> 00:26:58,680 Speaker 1: can look at from a common sense standpoint. It's complicated. 390 00:26:59,040 --> 00:27:03,280 Speaker 1: Food is really complicated. We don't know what's going on? 391 00:27:03,359 --> 00:27:08,800 Speaker 1: As they say, where's that line? A complex mixture of phytochemicals. 392 00:27:11,960 --> 00:27:15,880 Speaker 1: I'm going to eat the food now you could say, listen, Tom, 393 00:27:15,880 --> 00:27:17,879 Speaker 1: I'm eating a heck of a lot of fruit and vegetables. 394 00:27:18,840 --> 00:27:22,080 Speaker 1: If that's true. If you're getting into the service, you 395 00:27:22,119 --> 00:27:25,000 Speaker 1: want to take a hundred dollar pills every day, be 396 00:27:25,119 --> 00:27:29,679 Speaker 1: my guest. But guess what, no matter. It's just like exercise. 397 00:27:29,720 --> 00:27:31,800 Speaker 1: You don't want to eat too much of any one thing. 398 00:27:31,960 --> 00:27:36,880 Speaker 1: There's toxicity involved. Potentially, it doesn't matter if you just run, 399 00:27:36,920 --> 00:27:38,159 Speaker 1: as I talk about all the time, you just do 400 00:27:38,240 --> 00:27:42,800 Speaker 1: one thing in particular, it could be a problem. But 401 00:27:42,880 --> 00:27:49,480 Speaker 1: this is such an example of common sense. If you're 402 00:27:49,480 --> 00:27:51,320 Speaker 1: not eating the fruit and vegetables, what are you eating? 403 00:27:52,359 --> 00:27:54,920 Speaker 1: You're not eating fruit and vegetables instead of fruit and vegetables, right, 404 00:27:57,600 --> 00:28:01,480 Speaker 1: you need to eat them. Are you taking a a 405 00:28:01,560 --> 00:28:05,840 Speaker 1: tofu supplement? Are you taking you know, you're not replacing 406 00:28:07,440 --> 00:28:12,280 Speaker 1: whole foods with a pill. And this goes to weight 407 00:28:12,359 --> 00:28:15,160 Speaker 1: loss people. So many of you listening to the show 408 00:28:15,200 --> 00:28:19,040 Speaker 1: because you want to lose weight. I would say healthy first. 409 00:28:19,119 --> 00:28:20,919 Speaker 1: We all want to be a healthy weight, and that 410 00:28:21,080 --> 00:28:23,840 Speaker 1: is connected. If you're not eating fruit and vegetables with 411 00:28:24,040 --> 00:28:27,000 Speaker 1: which has fiber. It helps you feel full. You're taking 412 00:28:27,040 --> 00:28:28,840 Speaker 1: a couple of pills. What do you think you're gonna eat? 413 00:28:29,760 --> 00:28:32,520 Speaker 1: That's the common sense part of this that is not 414 00:28:32,560 --> 00:28:36,400 Speaker 1: looked at in studies for the most part. The connection 415 00:28:36,440 --> 00:28:39,920 Speaker 1: between eating fruit and vegetables and not eating garbage, feeling full, 416 00:28:40,560 --> 00:28:43,640 Speaker 1: feeling good about yourself. We can go into all the 417 00:28:43,680 --> 00:28:47,400 Speaker 1: psychological components of this as well. You fuel your body 418 00:28:47,480 --> 00:28:52,520 Speaker 1: and your brain fruit and vegetables. Athletes myself, I need 419 00:28:53,200 --> 00:28:57,440 Speaker 1: those foods to do what I need to do physically 420 00:28:57,480 --> 00:29:01,880 Speaker 1: and mentally. So weight loss is connected. You're popping pills 421 00:29:01,880 --> 00:29:03,560 Speaker 1: instead of eating fruit and vegetables. You don't think you're 422 00:29:03,560 --> 00:29:08,200 Speaker 1: gonna be hungry. I got to talk about that now. 423 00:29:08,520 --> 00:29:11,520 Speaker 1: Let me finish with this. There are green powders out there. 424 00:29:12,720 --> 00:29:15,520 Speaker 1: I don't want to name names, no one sponsoring the show. 425 00:29:16,120 --> 00:29:20,160 Speaker 1: And there are red powders beats. I'll do a show. 426 00:29:20,200 --> 00:29:23,000 Speaker 1: I have yet to do that topic. There's interesting research 427 00:29:23,600 --> 00:29:28,760 Speaker 1: into those greens and reds. I'm okay with you supplementing 428 00:29:28,800 --> 00:29:34,160 Speaker 1: with that stuff, but I'm not okay with you not 429 00:29:34,320 --> 00:29:38,040 Speaker 1: eating those things and using those as replacements. When I 430 00:29:38,080 --> 00:29:41,720 Speaker 1: talk about beats and stuff like that. Generally a performance enhancer, 431 00:29:42,280 --> 00:29:47,520 Speaker 1: a an aerogenic aide of sorts with other benefits as well. 432 00:29:47,600 --> 00:29:50,880 Speaker 1: But my pointies, I'm still eating my salads, I'm still 433 00:29:50,880 --> 00:29:56,200 Speaker 1: eating my green leafy vegetables. That's a supplement on top 434 00:29:56,240 --> 00:30:00,560 Speaker 1: of because I'm already doing it. So that's the takeaway. 435 00:30:02,520 --> 00:30:06,120 Speaker 1: It's like fasting for me. We can't discuss the benefits 436 00:30:06,160 --> 00:30:11,600 Speaker 1: of fasting if you're not already eating healthy. If you're 437 00:30:11,840 --> 00:30:14,200 Speaker 1: eating processed foods and then not eating for long periods 438 00:30:14,240 --> 00:30:18,760 Speaker 1: of time and then eating process what's the point just 439 00:30:18,800 --> 00:30:21,320 Speaker 1: the number on the scale, what's going on inside your 440 00:30:21,320 --> 00:30:25,560 Speaker 1: body and skipping breakfast? People is not fasting to me, 441 00:30:26,360 --> 00:30:32,680 Speaker 1: that's that's skipping breakfast. Topic for another time again. I 442 00:30:32,720 --> 00:30:34,280 Speaker 1: want to do so much more in this, but that's 443 00:30:34,320 --> 00:30:37,280 Speaker 1: the takeaway. There's so much common sense involved in this 444 00:30:37,920 --> 00:30:41,120 Speaker 1: topic that is not brought up. And then there's the 445 00:30:41,160 --> 00:30:45,280 Speaker 1: horrific side of the health and wellness industry where you're 446 00:30:45,280 --> 00:30:48,440 Speaker 1: taking advantage of for hundred dollars a month. And by 447 00:30:48,480 --> 00:30:53,320 Speaker 1: the way, these companies generally take your credit card. It's 448 00:30:53,320 --> 00:30:56,240 Speaker 1: a renewal thing. And I read a bunch of horror 449 00:30:56,280 --> 00:30:59,280 Speaker 1: stores people who try to cancel. Tried to cancel and 450 00:30:59,280 --> 00:31:01,400 Speaker 1: you can't. It's like you, Jim, you gotta speak with someone. 451 00:31:01,440 --> 00:31:03,320 Speaker 1: You can't just do it online. They try to talk 452 00:31:03,400 --> 00:31:05,000 Speaker 1: you out of it and then they say, well, we'll 453 00:31:05,000 --> 00:31:07,440 Speaker 1: stop it for a couple. It's it's a nightmare. Guess 454 00:31:07,440 --> 00:31:10,880 Speaker 1: what you know, it's easier finding fruit and vegetables you enjoy. 455 00:31:11,320 --> 00:31:15,720 Speaker 1: We need to eat. We need to eat. It's not 456 00:31:15,760 --> 00:31:18,239 Speaker 1: about what we don't eat. We need to focus on 457 00:31:18,280 --> 00:31:20,800 Speaker 1: what we do eat. It's not about dieting. It's not 458 00:31:20,840 --> 00:31:23,960 Speaker 1: about cutting out whole food groups. It's about finding those 459 00:31:24,000 --> 00:31:25,920 Speaker 1: healthy fruit and vegetables that you like. And there are 460 00:31:27,240 --> 00:31:29,880 Speaker 1: things out there that you will. You have to experiment 461 00:31:31,000 --> 00:31:36,440 Speaker 1: and you have to find those things. Okay, I'm very 462 00:31:36,440 --> 00:31:38,120 Speaker 1: glad I didn't do this as a fit tip would 463 00:31:38,120 --> 00:31:40,520 Speaker 1: never have worked. It would have been the longest fit 464 00:31:40,600 --> 00:31:45,680 Speaker 1: tip you ever had to endure. Tom h Fit is 465 00:31:45,720 --> 00:31:48,479 Speaker 1: my Instagram. Tom h Fit is Twitter. By the way, 466 00:31:48,680 --> 00:31:50,720 Speaker 1: if you have not rated this show and ken where 467 00:31:50,720 --> 00:31:53,040 Speaker 1: you are listening, take one second and rate the show 468 00:31:53,920 --> 00:31:57,320 Speaker 1: and reach out comments questions. Tom h fit is Instagram 469 00:31:57,360 --> 00:31:58,720 Speaker 1: and Twitter. You can reach out to me. That way, 470 00:31:58,720 --> 00:32:01,040 Speaker 1: you can go to Fitness Disrupted dot com. Email me 471 00:32:01,080 --> 00:32:04,120 Speaker 1: through the website. My newest book is The Micro Workout 472 00:32:04,120 --> 00:32:05,920 Speaker 1: Plan if you want something to read and workouts to 473 00:32:05,920 --> 00:32:08,080 Speaker 1: follow and just a little deeper dive into everything I 474 00:32:08,120 --> 00:32:11,520 Speaker 1: talk about here. And finally, I have a new website, 475 00:32:11,680 --> 00:32:14,520 Speaker 1: Tom Holland Fitness where I'm taking all my content from 476 00:32:14,560 --> 00:32:19,480 Speaker 1: decades in the industry, videos, articles, workouts, exercise library everything 477 00:32:19,520 --> 00:32:23,400 Speaker 1: a forum we can interact one of my more exciting 478 00:32:23,440 --> 00:32:25,640 Speaker 1: things that I've done in the last couple of years 479 00:32:25,640 --> 00:32:28,120 Speaker 1: because it's literally taking everything I've done putting it in 480 00:32:28,160 --> 00:32:30,120 Speaker 1: one place, so it's gonna all be there for you. 481 00:32:30,200 --> 00:32:32,240 Speaker 1: So it's the gym I want you to show up 482 00:32:32,240 --> 00:32:35,000 Speaker 1: to every day. By the way, I'm like the traditional 483 00:32:35,040 --> 00:32:39,280 Speaker 1: gym mop sign up. Now go the heck away. All right. 484 00:32:40,000 --> 00:32:42,040 Speaker 1: We control three things, as I said at the beginning 485 00:32:42,040 --> 00:32:44,760 Speaker 1: of the show, how much we move, what we put 486 00:32:44,800 --> 00:32:47,560 Speaker 1: into our mouths, and our attitudes. And we don't want 487 00:32:47,600 --> 00:32:53,360 Speaker 1: pills to replace any of those things. I'm gonna move, 488 00:32:54,280 --> 00:32:58,800 Speaker 1: I'm gonna eat healthy things, and I'm gonna change my 489 00:32:58,840 --> 00:33:04,280 Speaker 1: attitude through exercise, through what I eat, and through my mindset. 490 00:33:04,720 --> 00:33:08,120 Speaker 1: And you are too. I am Tom Holland. This is 491 00:33:08,120 --> 00:33:15,000 Speaker 1: Fitness Disrupted. Believe in yourself. Fitness Disrupted is a production 492 00:33:15,040 --> 00:33:18,440 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 493 00:33:18,760 --> 00:33:22,160 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 494 00:33:22,240 --> 00:33:23,840 Speaker 1: you listen to your favorite shows.