August 3, 2020 • 38 mins
Tom answers some of your questions, covering, amongst other things, cricket protein! Keep the questions coming - write them in the comments, or ask Tom @tomhfit on Twitter and Instagram.
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Episode Transcript
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Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of I Heart Radio.
I am Tom Holland and this is Fitness Disrupted Listener
mail Bag number three, Episode number three of my listener
(00:21):
Mailbag podcasts, which is your Questions Answered. So at the
end of every podcast, I give you ways to reach
out to me, whether it's through Twitter or Instagram or
the website Fitness Disrupted dot com. And many of you
have done so, reached out with great questions, great comments,
(00:43):
and this is my way of answering many of them.
So sometimes I will answer through the way you reach
out to me. But with just about all these great questions,
I want to share them because so many people have
the exact same questions. So first of all, thank you
for reaching out, taking the time and asking these great,
great questions. Today I am going to go through eight
(01:07):
and and they're awesome, from gaining muscle while staying lean
to choosing shoes at a shoe store, creating and we're
gonna finish up with a question about cricket protein. Have
to say, this will be my first time answering such
a question about cricket protein. But this is a little
(01:28):
different format for a show, and I love them all
and just like I talked about success in fitness and
nutrition comes down to uh, several main concepts, one being variation.
Same thing with shows. We're gonna have shows that are
study heavy. I'm gonna have shows with guests. I'm gonna
have shows where I just talked about a topic myself.
(01:49):
And today this is as if I'm at a cocktail
party and you came up to me and asked me
a question. So I'm gonna spend a couple of minutes
on each one, not going deep into them, no studies,
but it's just the quick answer. So you come up
to me, you say, hey, Tom, I got a question
about X, and I'm gonna give you the quick takeaway,
which most people want anyway, right, still want to do
(02:12):
those shows. And I'm going to do those fantastic dives
into the studies because you need that. You need to
hear where it comes from and what we're talking about.
But occasionally you're just like, hey, just give me an answer.
I don't need to hear nine studies. I want your
quick takeaway, and I'm I'm gonna be on my way.
So that is the format of today's show. Just so
you know, most of these topics though I have either
(02:34):
talked about in different podcasts or I will go into
a much deeper dive. So for those of you who
are like, Okay, I appreciate the quick takeaway, but I
want more. You will get more. Don't worry. Different formats
for different things. All right, let's take a quick break.
When I come back, eight of your recent questions listener
mailbag showed number three. We'll be right back. So this
(03:08):
is pretty much what I do at cocktail parties for
people who know me and know what I do for
a living, and then generally people who find out they
have questions and gosh at dinners like you know, hockey
parent dinners when we're traveling and things like that. This
is pretty much how I spend my night and I
love it. So this is similar to that, And spend
(03:29):
a couple of minutes on each question starting with number one,
and again these are questions that listeners reached out to
me and sent to me, and again, thank you for them.
So the question was how do you gain muscle while
keeping lean right, So basically losing fat and gaining muscle
at the same time. Now, like so many other things
in fitness, has to be given a name recomposition. Now.
(03:54):
I remember way back when the first fitness writer reached
out to me for an article about this topic, gaining
muscle while losing fat and use the term recomposition. I
had never heard of it at the time. It was
like it was just like we just did it. You
just that was you know, bodybuilding, uh, you know, losing weight.
(04:15):
This was always the goal. But it made me laugh
that just like everything in fitness, sometimes you gotta you
gotta make it sound more complicated than it is. So
quick answer, right or semi quick answer, how do you
gain muscle while losing body fat losing weight? Well, you're
(04:35):
pretty much going to do everything I talk about when
it comes to having a well rounded program, And that's
why we have a well rounded program so you can
do both things. They are not mutually exclusive, So you
can lose fat and build muscle at the same time.
It's actually called bodybuilding and as at its most extreme form.
(05:01):
So you're going to do cardio to burn calories, to
burn fat right to lose weight, to lose that excess weight,
and then you're going to strength train two build muscle,
and then what maybe most people are kind of missing
(05:22):
is taking in adequate calories, especially protein. Protein. Protein is
the building block of muscle, amino acids, protein muscle. So
you're gonna do cardio, you're going to strength train, You're
going to take in your protein, and if you want
(05:43):
to add creatine to that mix, and that's a question
coming up in a second, you can do that as well.
I have done shows on the power of protein. Dr
Brad Schoenfeld, one of the premier masters of recomposition. If
you want to use the term muscle hypertrophy, but this
is something when I was getting in shape, that was
(06:05):
always the goal. It wasn't to lose fat first and
then gain muscle, is to do everything at the same time.
So if you just do cardio, that's a problem. If
you just strength train, that's a problem. It's such a
great question, an example of making things more complicated than
they should be and showing that for the people who
say I never do cardio but I strength trained, good
(06:27):
for you. Again, your heart's a muscle. You probably want
to improve the strength of that, especially because heart disease
is the number one cause of death. So cardio, strength
training and getting inadequate amounts of protein, and when it
comes to the adequate amounts of protein. The rough number
(06:48):
I give is half your body weight in grams of
protein per day. That's a starting point. Body builders do
at a minimum, for the most part, a gram per pound.
So at two hundred pound bodybuilder takes in two grams
of protein to day. Don't think that most of you
out there need that. I do think and agree with
(07:10):
Dr Brad Schoenfeld that the recommendations that they give for
protein is low, especially for those of you who are
super active or active and want to build and preserve muscle,
especially as we get older. But that's a great starting
point for most people. Wait, a hundred fifty pounds, I
want seventy five grams of protein, and the studies show
(07:32):
you could take all seventy five grams, doesn't really matter
what time of day. I say, that doesn't make sense,
and truthfully, I've done, they used to have, they still
have them. I think like protein shakes with fifty grams
of protein and that's too much for me. So I
is great discussion and an example of studies show yeah,
it doesn't matter, you know, if you take all the
(07:54):
protein at one time or spread it out. I don't
think someone truly wants taking two grams of protein one sitting.
So science says one thing, real world application says, Okay,
if I'm gonna have a hundred fifty grams of protein
throughout the day, or I'm sorry, seventy grams if you
weigh a hundred fifty pounds and spread it out twelve
grams here, twenty grams here, thirty grams there. Alright, So
(08:16):
gaining muscle while keeping lean, you gotta do all of
the component parts cardio, strength training and getting inadequate protein
and calories. But let's stick to protein to keep it simple.
You still want your carbohydrates, though you need that for energy,
all right, answered and asked an answer number one. Number two.
(08:39):
Sauna suits, great question. Can't believe they're still around. I
personally have never used one. And you can say, well,
then you can't talk about it, and I often give
uh the answer to that. And there's several types of
kind of crazy exercise that I've never done and people
have said, well, and you can't talk about it. I've
(09:01):
never done crack, but I'm pretty sure it's not good
for me, and I don't think I need to do it.
To make that deliberation so similar, Sauna suits. So many wrestlers,
those of you out there, especially my age who wrestled,
You know you wore sauna suits. And this the person
(09:22):
who asked this question was about what is it for
weight loss? Is it truly helping with weight loss or
is it more water weight? The short answer to this
again cocktail party answer, it's water weight. Wrestlers use it,
m m A. Fighters use them. They sit in cars,
they turn up the heater full blast, they sit there
(09:43):
in a in a sauna suit, and they sweat out
the pounds. And this is valuable information. I'm gonna go
a little long on these because they lead somewhere else
about how the scale can be so irrelevant when it
truly comes to fat loss, right, because here's the insane thing.
(10:03):
And I always say, we learned by by extremes. M
m MAY. Fighters will take fifteen pounds, will go down
fifteen pounds. They generally have a way in I think
it's twenty four hours now before the fight, they will
put back on fifteen pounds, sometimes more, oftentimes more in
(10:25):
twenty four hours. Super dangerous to lose the weight that way.
Water weight, by the way, dehydration. Uh. But it shows
you that the scale is oftentimes showing you insane amount
of water weight. That's why low carb diets that flush
your body of water at the start lead to happiness
(10:47):
on the scale, but weight loss that isn't really truly relevant,
and you'll gain it back in water weight and then
most likely uh that weight as well. So the short
answer is, I don't you sauna suits. I never have.
I never have wrestled. If I wrestled, I probably, being honest,
would have done it back in the day, because you
(11:07):
did if I was a professional fighter. Oftentimes you have
to do things because that's your job. I'm not saying
it's healthy. I'm not saying I would do it. I'm
not a professional fighter. But this is the truth, right,
So you're sweating at what is what is the mechanism?
What is a sauna suit trying to do? Now we
could we won't go into raising core temperature and caloric expenditure.
(11:32):
It's actually not even truly relevant to this discussion. And
unless you're a professional fighter or a wrestler, and even
then it's dangerous. Back when I did natural bodybuilding, way
back when you know, there are people that had significant
issues health issues because they were doing things like sauna
suits and diuretics to lose water. Water is important in
(11:55):
our bodies. So short answer is, don't use them. Save
your money, spend it on something else. Awesome questions. I
love them, and these are all over the place. Which
is the best type of listener mailbag? Show question number
three came to me about strengthening and unburdening. I love
that hip flexors. So hip flexor, you're iliosis muscle. So
(12:17):
I'm standing right now. If you stand and you put
your doing it as we speak, your fingertips right in
front of your hip, right in front of your hip,
and then lift your leg, you will feel that muscle
that is the ilias sois muscle that gets super tight
in people. Why several things, one being sitting you sit
(12:40):
all day, think about it makes sense, common sense. You're sitting.
That hip flexor is shortened short and shortened from just
being in that position, and that can lead to issues.
People who say stretching does nothing, flexibility is not important. Uh, yeah,
you know, we can, and I did the show on
the performance and and all of that kind of stuff,
(13:01):
but just feeling good. Our bodies need to have a
normal range of motion and when certain muscles are short
at least to a whole host of issues, including back
pain when it comes to hip flexors. So here's the
quick again. We're in a cocktail party and you say,
show me a stretch I need to. Well, if you
ask me, I say, I want to unburden my hi flexers,
(13:22):
I say, oh, you want to loosen them. So oftentimes,
again I'm standing. You will see it a race, right,
at a running race whatever, someone standing and then leaning
forward on kind of trying to do it here. It's
tough to do over podcast. But you know, trying to
stretch that hip flex or with a straight leg behind
them not the way to truly get it. The best
way I will give you are one of the best
(13:44):
ways of several but simple way to get started. You kneel,
So kneel down. Let's say you kneel on your right
knee with your left leg upbent nine degrees right, so
you're kneeling on your right knee. Then you push your
hips forward. Okay, so you want that knee affixed to
the ground. Is it the short answer? Right? You don't
(14:06):
want to try to stretch your hip flexer's while standing,
just not as effective as taking one knee I think,
like you know all the controversy with you know, the
the sports, leave it at that that position and then
push your hips hips forward. You're going to feel that
stretch in your hip flexer, So do both sides. I
(14:29):
do that stretch all the time. UM, and you can
actually then and give you another quick takeaway. Then if
you're doing that hip flexer right, you're kneeling on your
right knee, left leg is up bent ninety degrees. Then
stretch that left leg straight out on your heel, lean forward.
Now you're stretching the left hamstring. So there is a
(14:49):
great quick stretch routine you can do from that position.
So hip flexer straight to hamstring. And then when it
comes to strengthening, what I would say is you want
to strengthen all of the muscles the problems. We often
try to focus on one thing rather than the totality
of our bodies. So oftentimes the hip flexers are tight
(15:11):
and that's the issue, and then other muscles around it
are weak, and the hip flexers, puriformists, they end up
taking over too much work, doing too much work trying
to take over for the weak links. As I talk
about just did that podcast on the exercises. I used
to bulletproof my lower body and I would start there
and oftentimes stay there. So they are the basic exercises
(15:34):
that are going to fix those lower body imbalances and
weaknesses so that the hip flexers don't have to do
too much. So that stretch you do, you know, once
or twice a day. Generally you want to do these
stretches static stretches after exercise when the muscles are warm,
but you can do that throughout the day as well.
(15:55):
You're just trying to keep the normal length of your
hip flexers. And the more you sit, the more you
need to do that stretch. And you should try to
stand whenever possible, like I am now when I do
this show. And what is not surprising is how many
of the interviews for those of you who have listened
to the most recent with like Dean car Nazis and
(16:15):
Sean Swarner, they were all standing as well doing the interviews.
It helps keep those hip flex ers loose and long,
and do uh have many other benefits as well, So
great question, do that kneeling, push those hips forward, stretch
those hip flexers and then do lower body strength training
two to three times a week. Fifteen to twenty minutes
(16:38):
is all you really need. When you do it correctly,
you can do more. You can even do a tiny
bit less. Just be consistent, all right. Got a lot
of running questions, and I love that. Yes, I'm a runner.
I'm also you know, try athletes. I do a lot
of different things, which is one of the reasons I
am injury free. But I get it and often say,
you don't have to be a runner, but I want
(16:59):
you to have the ability to do so if you can,
if you want to, I should say so. There's so
many people say I can't run because I have bad needs,
a bad back. I want you to fix those things.
It is always driven me nuts that people go to
doctors and say, you know, I can't run because this
hurts or this hurts. And what do they say, well,
don't run? Well why don't we try to figure out
(17:21):
why they can't. You don't have to run, but I
would love for you to be able to. And you know,
I don't care how old you are, ages just a number,
you know. In my book, the new book The Micro
Workout Plan, I have several stories, male and female, of
people who took up running later in life. Weren't runners
and had huge success for weight loss, for other things.
(17:44):
My point is we were meant to run. One of
the first shows I did with Dr Daniel Lieberman. And
I don't say you have to, And yes, I get it.
Most people, many people say running is not I hate it. Well,
I often say that's because three miles two miles, when
you're just starting out and you have the extra way,
it's challenging. I get it. But I also say there's
(18:05):
a reason why over a hundred thousand people try to
get into the New York City Marathon every year. There's
some kind of crazy payoff. I found it, and the
longer you run, the farther you run, you'll find it.
And there's nothing more powerful than being able to lace
up your sneakers and go out and get out some
stress and enjoy the outdoors and get those hormones and
(18:26):
feel good hormones flowing. It's just awesome. So I want
you all to be able to do I don't care
who you are, care how old you are, I don't
care what your issues are. Right now, I want you
to be able to do that. So actually I have to,
I gotta skip forward. I got I got all enthused.
All right, so this is the question. I gotta give
(18:47):
you the facts because this person gave me a little
bit of background and that that's helpful. Has been into
fitness for as long as they can remember, off and
on with running for the last five years or so. Okay,
so sporadic running. UH recently developed a real love for
running since the start of COVID, progress from five k
average a day to twelve k average runs. For those
(19:09):
of you who aren't on the kilometer system, ten k
is six miles, so I went from basically running three
miles to over six miles average. Here's what I don't know. Well,
let me finish. I have a goal to hit twenty
two k before the end. UH. This was back a
little bit and wants to do a full marathon. Reason
I'm emailing. I have knee pain, not terrible, but it's
(19:29):
typical runners knee, probably because I jumped right back into
running it almost forty I heard on your podcast. I
need to strengthen my quads and do stretching to help.
I don't want to stop. I don't want to make
it worse. The person weight trains regularly twice a week.
What should they do? Should they progress, they want to
do show slower and shorter runs, and they give the
(19:50):
pace they run out. Okay. Great question is like this
is so many people, so many people, and as they
say on TV, and it always drives me nuts. But
I I like using sometimes the terms to unpack here.
That's the TV anchor, but it kind of goes into here,
so we don't know. My first question, if I was
with this person in person, are you running every day?
(20:13):
And if so, no, every other day, especially when you're
starting out. So I often read between the lines here.
I've developed a real love for X usually means I'm
doing it a lot, you know. And that's why when
I talk about um mixing it up and and how
frequently people fall in love with like indoor cycling and
(20:33):
they do it every day. It doesn't matter how healthy
the mode of exercise you do. If you do it exclusively,
you will have issues and then you won't be able
to do it. These are, like, you know, the truisms
that you gotta embrace. If you want to continue to
do what you love doing and do it injury free,
(20:56):
you gotta mix it up. I'm not a try athlete.
I'm someone who doesn't want to get injured. So I swim, bike, runs,
strength train. I'm not a cyclist, I just I I
I'm a runner first and foremost. But I don't consider
myself any one of those. I do those things, all right.
So this person needs to run, yes, less frequently if
(21:17):
they're running more frequently, and that's my gas. So every
other day to build up. Does that mean you can't
run every day? Absolutely not, and that is actually a
question getting ahead of myself. But I would also so
every other day and then don't just run six seven
miles every time. So when I used to design programs
(21:38):
for people, and if you read my triathlon and uh
marathon books, you know it's periodization. So you may run
three miles on Monday, five miles on Wednesday, four miles
on Friday, and then you build and then you pull back.
And so the next week you may run four miles
on Monday, six miles on Wednesday, and five miles on Friday,
(22:03):
and then if you throw in a fourth on Sunday,
that's your long run day. And for many people half marathons,
even long distances, you can do incredibly well on three
to four runs per week. Your body can tell right
more and you're built for it and your aspirations are higher.
That's different. So this person says they are strength training,
I want to make sure they're doing the right thing.
(22:25):
So again, listen to the podcast I did on the exercises,
I used a bulletproof my lower body. They are not
advanced or super hard, and you can modify them depending
on your fitness level. But it's strengthening, strengthening, strengthening, So
you know this this person, I don't think they said
how long they've been strength training, so you got to
(22:47):
give that time too. But I love that they're doing
it twice a week. I might bump that up to
three times a week. So one thing you could do
is run Monday, Wednesday, Friday and then strength training. Although
two is great Tuesday Thursday, you could add in one
more on Saturday. And these are not hour long legs sessions.
People are under the you know, they think that strength
(23:09):
training for runners is like what you do for bodybuilders.
You have to go to the gym for ne No,
do them all at home if you want, and it
takes fifty minutes when done correctly, so you can get there.
So I want to always focus on the positive. So
many of my clients had runners knee at the start,
so you pull back, you change your runs, and then
(23:32):
you know different um distances there. It don't always do
the same one. You know three miles, seven miles, five miles,
four miles, you know, three miles six miles on opposite days.
And then the final thing. And I will actually end
the show with a person who references this. Listen to
(23:53):
the podcast I do on hills, Hills, Hills, Hills, why
you should run hills. So if you're doing three runs
a week Monday, Wednesday, Friday, maybe your Wednesday run is
a he'll workout. You run two miles to a hill,
you run up and down that hill six eight times,
and that may be another mile, and then you run
(24:15):
two miles home. There's your five mile day. But hill workouts,
as I say in that podcast, are beneficial to every person,
every athlete. They are so simple, so effective, and everyone
should do them. Um. So great question, and you can
get there. Hope that helps. These are all a little
(24:35):
longer than I get carried away. Um, so where are
we here? Okay, it's a great one fift year old
person diagnosed with high blood pressure. He's walking every day
for an hour starting his day walking for an hour,
but he's a friend who said he would be better
off jogging for thirty minutes. I always get kind of
(24:56):
annoyed with these the helpful friend. Now he also goes
on to say he's eliminated red meat, alcohol, and sugary foods.
I actually replied right to this person. I remember with
a study that shows how helpful walking is for people
with high blood pressure. Um, the cliche that you need
to walk before you run couldn't be more applicable here. Uh.
(25:18):
And for those of you who have friends like this,
who are you know, trying to change their lives, just
be supportive. They eliminated red meat, alcohol, and sugary foods
and they're walking an hour every day to start the day.
That's awesome. End of story. Be supportive. Don't tell them me,
Yeah you should, you could they I don't even want
to go there they are doing. And I reply to
(25:38):
this person, you're doing everything you should be doing. But
I thought this was so important to include in a
show as well. And what was better off me? You're
gonna burn more calories, you're gonna hurt your knees, you're
better off. You're not better off with your joints. Starting
that way. For someone who is fifty years old and
is trying to deal with are they going to burn
a couple more chlorities? What depends? Yes, running? You know
(26:02):
it depends. Actually, I'm just gonna say it depends. So
I love those vague terms, and and they're often times
in articles. It's better off, And that's why I always
ask question, what do what do you mean by better off?
Are they gonna do it? Are they gonna be in
more pain? Are they gonna run twice and never do
it again? If this person is walking every day starting
their day, what better way to start your day? I
(26:24):
think I did a podcast on that too, Why everyone
why you should start your day with exercise? And this
is a great question, an example of just keep doing
what you're doing and there will always be people who
will tell you to do more or that you're not
doing it quite right. And this person is doing it
amazingly well, So keep doing what you're doing. Uh. Gate analysis.
(26:50):
So there's a great question, quick question about going to
a shoe store buying running shoes. Should this person there
was a specific store that was doing gait analysis. So
you have the treadmill, you know, Oftentimes they'll have a
camera and is it worth it? And sometimes they charge,
sometimes they don't. The real quick answer to this is, actually,
(27:11):
let me backtrack a little bit. Well, let me give
you the answer only if they're qualified, and many are not,
and many will sound like they are right. So two
quick stories that will clarify this. So years ago, when
I was first starting running in New York City, and
I have this in my first marathon book, I went
into super Runner Store in New York City and Super
(27:33):
Understore was one of the most amazing stores, and even
I think they're still around. But at the time they
hired professional runners, like runners from Kenya and people who were,
you know, trying to break into the running scene, like
really really qualified runners who ran a hundred plus miles
a week. I remember talking to many of these guys,
so they knew what they were talking about. And I
(27:55):
went in and I had stalk any three D Grid
hurricanes I'll never forget, and I said, you know, I
have these sneakers and I need a new pair and
I want something totally different. And the guy looked down
at my stakers, he looked at me, and he said,
these work for you. And I said yeah, I said.
You know, he's like, how much do you run? What
are your goals? Ask me all those questions, and that's
a really important part. And I said yeah. And he said,
(28:18):
but you want totally different sneakers. I like, go, yeah,
I want something different. I try something. Now he goes,
that's not how this works. He said, if they work
for you, you stick with him. So he didn't try
to sell me a more expensive pair, he didn't try
to sell me too more expensive pairs. He said exactly
what I need it. And this is the type of
I'll never forget that example, and it's how I give
(28:40):
my advice as well. I'm not here to sell you
more expensive stuff for crazy stuff. I'm here to get
your results. And I so appreciated that response. And it
was from someone who knew what he was talking about. So,
if you're going to get gay analysis from someone, they
need to know what they're doing. Now, let me give
you the opposite end of the spectrum. I at a
(29:00):
different event many years later, after having done a lot
of racing, and there was a quote unquote foot shoe
expert that this person said, you gotta get this person
to analyze your sneakers. They are the best of the best.
So went up to this person. The person said, Tom,
(29:21):
walk in the other direction, ten steps walk back. So
I did that. I walked ten steps out, I walked
ten steps back, and the person said, your these shoes
are totally wrong for you. Your glutes are not firing
at all. And this whole laundry list of things that
sounded really intelligent, professional, and none of it was right.
(29:43):
None of it was remotely right. And this person asked
me no questions to start. Are you a runner? Have
you done any rate? Nothing? Nothing, It's kind of important.
Look at the bottom of my shoes, see the where pattern.
That is something they should do when they, you know,
sell you new pairs of shoes. If they're looking at
(30:05):
your overall, you know, uh, your foot and your function
and what you're trying to do, they should ask a
lot of questions. Trainers should ask a lot of questions
before you do your first session. So my point is
you got to figure out if this this person, if
you're especially if you're gonna pay, is qualified. And I
send my clients and used to send my clients to
(30:27):
a university and to get gay analysis and things like
that from someone who is trained to do it, so
don't waste your money and don't be put in the
wrong shoes because someone sounds like they know what they're
talking about, but they don't enough of that creatine question
on creatine, because I talked about it in other shows,
(30:49):
person had specific questions about my personal use of it,
and that's fine. They said, why do I take in
the morning because that's easiest for me because I'm not
going to forget. There's no specific physiological reason I do,
And um, that's just when I take and sometimes I
take it throughout the day. They used to have a
loading phase. Studies showed you really didn't have to do that.
(31:10):
But for me, it's just easy for me to take
my vitamins and my creatine and eat my healthy breakfast
and do it all at the front, and it makes
me feel good. Actually, that's a huge part of all
of this. By the way, mentally, you know, even the
placebo effect for many of this stuff is super important,
especially when you're starting your day that way. You exercise,
feel good, huge breakfast, healthy, feel good about your choices.
(31:33):
Take some supplements whatever they are. They said, what are
the benefits, and the benefits for me helped to increase
strength a little bit, right, the creatine uh system in
your body, and that's the physiological things. So you're gonna
increase your strength a little bit, and you're gonna put
on muscle a little bit more muscle a little bit
easier as a result of different physiological factors as well.
(31:55):
So for me, the short answer again is I'm trying
to build a little bit more muscle or help with
the building of muscle and preserve it as well. Uh,
you know, turn fifty one. I'm trying to keep what
I have and try to add to it if I can.
And creatine has been studied to death and can help
with that. Not you know, a magic powder, but pretty
darn effective and worth it for me. Uh. And then
(32:17):
I must have said that I'd take it with my
orange juice, and they said why orange juice? And that's
just what I like to put it in. And I
have about four ounces of orange juice and creatine, and
I know you have. There's many out there that are
the anti juice people, which is why I did a
whole podcast on why you should drink orange juice. But
for me, it's about four ounces five ounces of orange
juice fresh squeezed with creatine. It mixes up kind of well,
(32:41):
and that's that's why. But that's me. You can do
it with so many other things. As I always say,
it's just about doing it. I don't really care what
time of day, what you put it in. It's just
a matter of making sure you do it. Great questions.
All right, quick break when we come back, final question,
and then I'm gonna view what I love that someone
(33:02):
reached out and said how the podcast that helped her?
All right, so final break, we'll be right back. Question
about cricket protein. Cricket We'll be right back, and we
(33:23):
are back talking about cricket protein. So yes, I remember
watching Shark Tank. It was a while back, and person
came on and they were all about cricket protein. They
and I think they were the first person ever do it,
which was kind of surprising. It sounded kind of kind
of gross to me. But I guess if you mash
it up, I mean, what is anything else? Right? So
(33:44):
I did my research and each tablespoon of cricket powder
is about ten grams in weight and has about seven
grams of protein and forty two calories to put it
in perspective, and It kind of depends on what type
of protein powder, but a level tablespoon of protein powder
somewhere around fifteen grams of protein as well. So that's
(34:07):
oftentimes what you find when you try to go to
a quote unquote more natural form of protein is sometimes
it's a little bit less. Oftentimes it's a little bit less,
but doesn't matter. So the final quick answer to this,
you come up to me, uh, you know, we're eating
dinner together and you say, hey, a friend of mine
is uh is taking cricket protein. What do you think
(34:28):
you know that especially someone would often follow that up
with you know, I'm trying to go as natural as possible,
and I don't want way protein, I want any process.
I just want crickets. As far as I can tell,
I have not tried it, but it looks like, you know,
it's like any other question about protein. I answer, what
matters is that you get it in. So that's the
(34:50):
second level show I did you know, should I take
way protein or soy protein or p protein or cricket protein.
Just focus on the protein. Just focus on getting in
the amount of protein you should every day. And I
don't know many people that can stick to one type
and if you're mixing up your foods, I don't. You can't,
so you should, in my opinion and my experience and research,
(35:11):
chose if you're getting it from food, different food sources,
and you can supplement with this type of stuff and
then just supplement with what you like and what you
can afford and what is on sale that week and
what is healthy. But they're all, by and large, relatively
the same. Bodybuilders probably are gonna take cricket protein, but
maybe vegan bodybuilders will. So my point is it looks
(35:34):
fine to me. If you're into that kind of thing.
Just know how much protein is in the serving and
get in the amount of protein you need. I love
it cricket protein, all right. And finally, let me just
read you nice little and this came via Twitter, and
I'm gonna read it uh verbatim because it's kind of nice.
(35:54):
And this is what makes my job so great personally,
is hearing from you and the successes you get. I'm
a thirty year old woman from Michigan, and until today
I struggled to make a two mile run. Uh struggled
to make a two mile run. And then in parentheses,
she said one point five miles and I was toast. Recently,
I took your advice on a Fitness Disrupted episode to
(36:15):
run some hills voila. Today I ran two point five
miles steady state with ease. Had to share the gains.
This is why I do my job. I want that.
That is my payback. That is everything to me is
to hear the results. And if you follow the advice consistently,
(36:39):
I promise you will not only achieve your goals, you
will exceed your goals. And this person, if they want to,
will run farther and enjoy it more and do so
injury free if they are consistent with all of the
things that I talked about, not a couple. Not if
you want to truly be injury free and do it
the rest of your life. But when you take common
(37:01):
sense and research and anecdotal and wrap it all up
and find what works for you, you you have those moments.
So thank you for the questions, Thank you for the
success stories. I love them all. If you want to
reach out to me, Tom h Fit, Twitter and Instagram,
Fitness Disrupted dot com, please subscribe to the show, Please
rate the show. I greatly appreciate both. And again, my
(37:25):
goal is for you to have your best life, for
you to have moments like that that woman did, and
have many moments like that. I don't care where you
are fitness wise, health wise, you can be so much
better and it and it's not impossible to feel good
(37:47):
and to do so much more than you think you can.
All right, Remember there are three things we can control.
How much we move, what we put into our mouths,
and our attitudes. That is amazing. And when you do
those three things, amazing things happen. Thank you for listening.
I am Tom Holland. This is Fitness Disrupted. Believe in yourself.
(38:13):
Fitness Disrupted is a production of I Heart Radio. For
more podcasts from my heart Radio, visit the i heart
Radio app, Apple Podcasts, or wherever you listen to your
favorite shows.
Welcome to Fitness Disrupted, a production of I Heart Radio.
I am Tom Holland and this is Fitness Disrupted Listener
mail Bag number three, Episode number three of my listener
(00:21):
Mailbag podcasts, which is your Questions Answered. So at the
end of every podcast, I give you ways to reach
out to me, whether it's through Twitter or Instagram or
the website Fitness Disrupted dot com. And many of you
have done so, reached out with great questions, great comments,
(00:43):
and this is my way of answering many of them.
So sometimes I will answer through the way you reach
out to me. But with just about all these great questions,
I want to share them because so many people have
the exact same questions. So first of all, thank you
for reaching out, taking the time and asking these great,
great questions. Today I am going to go through eight
(01:07):
and and they're awesome, from gaining muscle while staying lean
to choosing shoes at a shoe store, creating and we're
gonna finish up with a question about cricket protein. Have
to say, this will be my first time answering such
a question about cricket protein. But this is a little
(01:28):
different format for a show, and I love them all
and just like I talked about success in fitness and
nutrition comes down to uh, several main concepts, one being variation.
Same thing with shows. We're gonna have shows that are
study heavy. I'm gonna have shows with guests. I'm gonna
have shows where I just talked about a topic myself.
(01:49):
And today this is as if I'm at a cocktail
party and you came up to me and asked me
a question. So I'm gonna spend a couple of minutes
on each one, not going deep into them, no studies,
but it's just the quick answer. So you come up
to me, you say, hey, Tom, I got a question
about X, and I'm gonna give you the quick takeaway,
which most people want anyway, right, still want to do
(02:12):
those shows. And I'm going to do those fantastic dives
into the studies because you need that. You need to
hear where it comes from and what we're talking about.
But occasionally you're just like, hey, just give me an answer.
I don't need to hear nine studies. I want your
quick takeaway, and I'm I'm gonna be on my way.
So that is the format of today's show. Just so
you know, most of these topics though I have either
(02:34):
talked about in different podcasts or I will go into
a much deeper dive. So for those of you who
are like, Okay, I appreciate the quick takeaway, but I
want more. You will get more. Don't worry. Different formats
for different things. All right, let's take a quick break.
When I come back, eight of your recent questions listener
mailbag showed number three. We'll be right back. So this
(03:08):
is pretty much what I do at cocktail parties for
people who know me and know what I do for
a living, and then generally people who find out they
have questions and gosh at dinners like you know, hockey
parent dinners when we're traveling and things like that. This
is pretty much how I spend my night and I
love it. So this is similar to that, And spend
(03:29):
a couple of minutes on each question starting with number one,
and again these are questions that listeners reached out to
me and sent to me, and again, thank you for them.
So the question was how do you gain muscle while
keeping lean right, So basically losing fat and gaining muscle
at the same time. Now, like so many other things
in fitness, has to be given a name recomposition. Now.
(03:54):
I remember way back when the first fitness writer reached
out to me for an article about this topic, gaining
muscle while losing fat and use the term recomposition. I
had never heard of it at the time. It was
like it was just like we just did it. You
just that was you know, bodybuilding, uh, you know, losing weight.
(04:15):
This was always the goal. But it made me laugh
that just like everything in fitness, sometimes you gotta you
gotta make it sound more complicated than it is. So
quick answer, right or semi quick answer, how do you
gain muscle while losing body fat losing weight? Well, you're
(04:35):
pretty much going to do everything I talk about when
it comes to having a well rounded program, And that's
why we have a well rounded program so you can
do both things. They are not mutually exclusive, So you
can lose fat and build muscle at the same time.
It's actually called bodybuilding and as at its most extreme form.
(05:01):
So you're going to do cardio to burn calories, to
burn fat right to lose weight, to lose that excess weight,
and then you're going to strength train two build muscle,
and then what maybe most people are kind of missing
(05:22):
is taking in adequate calories, especially protein. Protein. Protein is
the building block of muscle, amino acids, protein muscle. So
you're gonna do cardio, you're going to strength train, You're
going to take in your protein, and if you want
(05:43):
to add creatine to that mix, and that's a question
coming up in a second, you can do that as well.
I have done shows on the power of protein. Dr
Brad Schoenfeld, one of the premier masters of recomposition. If
you want to use the term muscle hypertrophy, but this
is something when I was getting in shape, that was
(06:05):
always the goal. It wasn't to lose fat first and
then gain muscle, is to do everything at the same time.
So if you just do cardio, that's a problem. If
you just strength train, that's a problem. It's such a
great question, an example of making things more complicated than
they should be and showing that for the people who
say I never do cardio but I strength trained, good
(06:27):
for you. Again, your heart's a muscle. You probably want
to improve the strength of that, especially because heart disease
is the number one cause of death. So cardio, strength
training and getting inadequate amounts of protein, and when it
comes to the adequate amounts of protein. The rough number
(06:48):
I give is half your body weight in grams of
protein per day. That's a starting point. Body builders do
at a minimum, for the most part, a gram per pound.
So at two hundred pound bodybuilder takes in two grams
of protein to day. Don't think that most of you
out there need that. I do think and agree with
(07:10):
Dr Brad Schoenfeld that the recommendations that they give for
protein is low, especially for those of you who are
super active or active and want to build and preserve muscle,
especially as we get older. But that's a great starting
point for most people. Wait, a hundred fifty pounds, I
want seventy five grams of protein, and the studies show
(07:32):
you could take all seventy five grams, doesn't really matter
what time of day. I say, that doesn't make sense,
and truthfully, I've done, they used to have, they still
have them. I think like protein shakes with fifty grams
of protein and that's too much for me. So I
is great discussion and an example of studies show yeah,
it doesn't matter, you know, if you take all the
(07:54):
protein at one time or spread it out. I don't
think someone truly wants taking two grams of protein one sitting.
So science says one thing, real world application says, Okay,
if I'm gonna have a hundred fifty grams of protein
throughout the day, or I'm sorry, seventy grams if you
weigh a hundred fifty pounds and spread it out twelve
grams here, twenty grams here, thirty grams there. Alright, So
(08:16):
gaining muscle while keeping lean, you gotta do all of
the component parts cardio, strength training and getting inadequate protein
and calories. But let's stick to protein to keep it simple.
You still want your carbohydrates, though you need that for energy,
all right, answered and asked an answer number one. Number two.
(08:39):
Sauna suits, great question. Can't believe they're still around. I
personally have never used one. And you can say, well,
then you can't talk about it, and I often give
uh the answer to that. And there's several types of
kind of crazy exercise that I've never done and people
have said, well, and you can't talk about it. I've
(09:01):
never done crack, but I'm pretty sure it's not good
for me, and I don't think I need to do it.
To make that deliberation so similar, Sauna suits. So many wrestlers,
those of you out there, especially my age who wrestled,
You know you wore sauna suits. And this the person
(09:22):
who asked this question was about what is it for
weight loss? Is it truly helping with weight loss or
is it more water weight? The short answer to this
again cocktail party answer, it's water weight. Wrestlers use it,
m m A. Fighters use them. They sit in cars,
they turn up the heater full blast, they sit there
(09:43):
in a in a sauna suit, and they sweat out
the pounds. And this is valuable information. I'm gonna go
a little long on these because they lead somewhere else
about how the scale can be so irrelevant when it
truly comes to fat loss, right, because here's the insane thing.
(10:03):
And I always say, we learned by by extremes. M
m MAY. Fighters will take fifteen pounds, will go down
fifteen pounds. They generally have a way in I think
it's twenty four hours now before the fight, they will
put back on fifteen pounds, sometimes more, oftentimes more in
(10:25):
twenty four hours. Super dangerous to lose the weight that way.
Water weight, by the way, dehydration. Uh. But it shows
you that the scale is oftentimes showing you insane amount
of water weight. That's why low carb diets that flush
your body of water at the start lead to happiness
(10:47):
on the scale, but weight loss that isn't really truly relevant,
and you'll gain it back in water weight and then
most likely uh that weight as well. So the short
answer is, I don't you sauna suits. I never have.
I never have wrestled. If I wrestled, I probably, being honest,
would have done it back in the day, because you
(11:07):
did if I was a professional fighter. Oftentimes you have
to do things because that's your job. I'm not saying
it's healthy. I'm not saying I would do it. I'm
not a professional fighter. But this is the truth, right,
So you're sweating at what is what is the mechanism?
What is a sauna suit trying to do? Now we
could we won't go into raising core temperature and caloric expenditure.
(11:32):
It's actually not even truly relevant to this discussion. And
unless you're a professional fighter or a wrestler, and even
then it's dangerous. Back when I did natural bodybuilding, way
back when you know, there are people that had significant
issues health issues because they were doing things like sauna
suits and diuretics to lose water. Water is important in
(11:55):
our bodies. So short answer is, don't use them. Save
your money, spend it on something else. Awesome questions. I
love them, and these are all over the place. Which
is the best type of listener mailbag? Show question number
three came to me about strengthening and unburdening. I love
that hip flexors. So hip flexor, you're iliosis muscle. So
(12:17):
I'm standing right now. If you stand and you put
your doing it as we speak, your fingertips right in
front of your hip, right in front of your hip,
and then lift your leg, you will feel that muscle
that is the ilias sois muscle that gets super tight
in people. Why several things, one being sitting you sit
(12:40):
all day, think about it makes sense, common sense. You're sitting.
That hip flexor is shortened short and shortened from just
being in that position, and that can lead to issues.
People who say stretching does nothing, flexibility is not important. Uh, yeah,
you know, we can, and I did the show on
the performance and and all of that kind of stuff,
(13:01):
but just feeling good. Our bodies need to have a
normal range of motion and when certain muscles are short
at least to a whole host of issues, including back
pain when it comes to hip flexors. So here's the
quick again. We're in a cocktail party and you say,
show me a stretch I need to. Well, if you
ask me, I say, I want to unburden my hi flexers,
(13:22):
I say, oh, you want to loosen them. So oftentimes,
again I'm standing. You will see it a race, right,
at a running race whatever, someone standing and then leaning
forward on kind of trying to do it here. It's
tough to do over podcast. But you know, trying to
stretch that hip flex or with a straight leg behind
them not the way to truly get it. The best
way I will give you are one of the best
(13:44):
ways of several but simple way to get started. You kneel,
So kneel down. Let's say you kneel on your right
knee with your left leg upbent nine degrees right, so
you're kneeling on your right knee. Then you push your
hips forward. Okay, so you want that knee affixed to
the ground. Is it the short answer? Right? You don't
(14:06):
want to try to stretch your hip flexer's while standing,
just not as effective as taking one knee I think,
like you know all the controversy with you know, the
the sports, leave it at that that position and then
push your hips hips forward. You're going to feel that
stretch in your hip flexer, So do both sides. I
(14:29):
do that stretch all the time. UM, and you can
actually then and give you another quick takeaway. Then if
you're doing that hip flexer right, you're kneeling on your
right knee, left leg is up bent ninety degrees. Then
stretch that left leg straight out on your heel, lean forward.
Now you're stretching the left hamstring. So there is a
(14:49):
great quick stretch routine you can do from that position.
So hip flexer straight to hamstring. And then when it
comes to strengthening, what I would say is you want
to strengthen all of the muscles the problems. We often
try to focus on one thing rather than the totality
of our bodies. So oftentimes the hip flexers are tight
(15:11):
and that's the issue, and then other muscles around it
are weak, and the hip flexers, puriformists, they end up
taking over too much work, doing too much work trying
to take over for the weak links. As I talk
about just did that podcast on the exercises. I used
to bulletproof my lower body and I would start there
and oftentimes stay there. So they are the basic exercises
(15:34):
that are going to fix those lower body imbalances and
weaknesses so that the hip flexers don't have to do
too much. So that stretch you do, you know, once
or twice a day. Generally you want to do these
stretches static stretches after exercise when the muscles are warm,
but you can do that throughout the day as well.
(15:55):
You're just trying to keep the normal length of your
hip flexers. And the more you sit, the more you
need to do that stretch. And you should try to
stand whenever possible, like I am now when I do
this show. And what is not surprising is how many
of the interviews for those of you who have listened
to the most recent with like Dean car Nazis and
(16:15):
Sean Swarner, they were all standing as well doing the interviews.
It helps keep those hip flex ers loose and long,
and do uh have many other benefits as well, So
great question, do that kneeling, push those hips forward, stretch
those hip flexers and then do lower body strength training
two to three times a week. Fifteen to twenty minutes
(16:38):
is all you really need. When you do it correctly,
you can do more. You can even do a tiny
bit less. Just be consistent, all right. Got a lot
of running questions, and I love that. Yes, I'm a runner.
I'm also you know, try athletes. I do a lot
of different things, which is one of the reasons I
am injury free. But I get it and often say,
you don't have to be a runner, but I want
(16:59):
you to have the ability to do so if you can,
if you want to, I should say so. There's so
many people say I can't run because I have bad needs,
a bad back. I want you to fix those things.
It is always driven me nuts that people go to
doctors and say, you know, I can't run because this
hurts or this hurts. And what do they say, well,
don't run? Well why don't we try to figure out
(17:21):
why they can't. You don't have to run, but I
would love for you to be able to. And you know,
I don't care how old you are, ages just a number,
you know. In my book, the new book The Micro
Workout Plan, I have several stories, male and female, of
people who took up running later in life. Weren't runners
and had huge success for weight loss, for other things.
(17:44):
My point is we were meant to run. One of
the first shows I did with Dr Daniel Lieberman. And
I don't say you have to, And yes, I get it.
Most people, many people say running is not I hate it. Well,
I often say that's because three miles two miles, when
you're just starting out and you have the extra way,
it's challenging. I get it. But I also say there's
(18:05):
a reason why over a hundred thousand people try to
get into the New York City Marathon every year. There's
some kind of crazy payoff. I found it, and the
longer you run, the farther you run, you'll find it.
And there's nothing more powerful than being able to lace
up your sneakers and go out and get out some
stress and enjoy the outdoors and get those hormones and
(18:26):
feel good hormones flowing. It's just awesome. So I want
you all to be able to do I don't care
who you are, care how old you are, I don't
care what your issues are. Right now, I want you
to be able to do that. So actually I have to,
I gotta skip forward. I got I got all enthused.
All right, so this is the question. I gotta give
(18:47):
you the facts because this person gave me a little
bit of background and that that's helpful. Has been into
fitness for as long as they can remember, off and
on with running for the last five years or so. Okay,
so sporadic running. UH recently developed a real love for
running since the start of COVID, progress from five k
average a day to twelve k average runs. For those
(19:09):
of you who aren't on the kilometer system, ten k
is six miles, so I went from basically running three
miles to over six miles average. Here's what I don't know. Well,
let me finish. I have a goal to hit twenty
two k before the end. UH. This was back a
little bit and wants to do a full marathon. Reason
I'm emailing. I have knee pain, not terrible, but it's
(19:29):
typical runners knee, probably because I jumped right back into
running it almost forty I heard on your podcast. I
need to strengthen my quads and do stretching to help.
I don't want to stop. I don't want to make
it worse. The person weight trains regularly twice a week.
What should they do? Should they progress, they want to
do show slower and shorter runs, and they give the
(19:50):
pace they run out. Okay. Great question is like this
is so many people, so many people, and as they
say on TV, and it always drives me nuts. But
I I like using sometimes the terms to unpack here.
That's the TV anchor, but it kind of goes into here,
so we don't know. My first question, if I was
with this person in person, are you running every day?
(20:13):
And if so, no, every other day, especially when you're
starting out. So I often read between the lines here.
I've developed a real love for X usually means I'm
doing it a lot, you know. And that's why when
I talk about um mixing it up and and how
frequently people fall in love with like indoor cycling and
(20:33):
they do it every day. It doesn't matter how healthy
the mode of exercise you do. If you do it exclusively,
you will have issues and then you won't be able
to do it. These are, like, you know, the truisms
that you gotta embrace. If you want to continue to
do what you love doing and do it injury free,
(20:56):
you gotta mix it up. I'm not a try athlete.
I'm someone who doesn't want to get injured. So I swim, bike, runs,
strength train. I'm not a cyclist, I just I I
I'm a runner first and foremost. But I don't consider
myself any one of those. I do those things, all right.
So this person needs to run, yes, less frequently if
(21:17):
they're running more frequently, and that's my gas. So every
other day to build up. Does that mean you can't
run every day? Absolutely not, and that is actually a
question getting ahead of myself. But I would also so
every other day and then don't just run six seven
miles every time. So when I used to design programs
(21:38):
for people, and if you read my triathlon and uh
marathon books, you know it's periodization. So you may run
three miles on Monday, five miles on Wednesday, four miles
on Friday, and then you build and then you pull back.
And so the next week you may run four miles
on Monday, six miles on Wednesday, and five miles on Friday,
(22:03):
and then if you throw in a fourth on Sunday,
that's your long run day. And for many people half marathons,
even long distances, you can do incredibly well on three
to four runs per week. Your body can tell right
more and you're built for it and your aspirations are higher.
That's different. So this person says they are strength training,
I want to make sure they're doing the right thing.
(22:25):
So again, listen to the podcast I did on the exercises,
I used a bulletproof my lower body. They are not
advanced or super hard, and you can modify them depending
on your fitness level. But it's strengthening, strengthening, strengthening, So
you know this this person, I don't think they said
how long they've been strength training, so you got to
(22:47):
give that time too. But I love that they're doing
it twice a week. I might bump that up to
three times a week. So one thing you could do
is run Monday, Wednesday, Friday and then strength training. Although
two is great Tuesday Thursday, you could add in one
more on Saturday. And these are not hour long legs sessions.
People are under the you know, they think that strength
(23:09):
training for runners is like what you do for bodybuilders.
You have to go to the gym for ne No,
do them all at home if you want, and it
takes fifty minutes when done correctly, so you can get there.
So I want to always focus on the positive. So
many of my clients had runners knee at the start,
so you pull back, you change your runs, and then
(23:32):
you know different um distances there. It don't always do
the same one. You know three miles, seven miles, five miles,
four miles, you know, three miles six miles on opposite days.
And then the final thing. And I will actually end
the show with a person who references this. Listen to
(23:53):
the podcast I do on hills, Hills, Hills, Hills, why
you should run hills. So if you're doing three runs
a week Monday, Wednesday, Friday, maybe your Wednesday run is
a he'll workout. You run two miles to a hill,
you run up and down that hill six eight times,
and that may be another mile, and then you run
(24:15):
two miles home. There's your five mile day. But hill workouts,
as I say in that podcast, are beneficial to every person,
every athlete. They are so simple, so effective, and everyone
should do them. Um. So great question, and you can
get there. Hope that helps. These are all a little
(24:35):
longer than I get carried away. Um, so where are
we here? Okay, it's a great one fift year old
person diagnosed with high blood pressure. He's walking every day
for an hour starting his day walking for an hour,
but he's a friend who said he would be better
off jogging for thirty minutes. I always get kind of
(24:56):
annoyed with these the helpful friend. Now he also goes
on to say he's eliminated red meat, alcohol, and sugary foods.
I actually replied right to this person. I remember with
a study that shows how helpful walking is for people
with high blood pressure. Um, the cliche that you need
to walk before you run couldn't be more applicable here. Uh.
(25:18):
And for those of you who have friends like this,
who are you know, trying to change their lives, just
be supportive. They eliminated red meat, alcohol, and sugary foods
and they're walking an hour every day to start the day.
That's awesome. End of story. Be supportive. Don't tell them me,
Yeah you should, you could they I don't even want
to go there they are doing. And I reply to
(25:38):
this person, you're doing everything you should be doing. But
I thought this was so important to include in a
show as well. And what was better off me? You're
gonna burn more calories, you're gonna hurt your knees, you're
better off. You're not better off with your joints. Starting
that way. For someone who is fifty years old and
is trying to deal with are they going to burn
a couple more chlorities? What depends? Yes, running? You know
(26:02):
it depends. Actually, I'm just gonna say it depends. So
I love those vague terms, and and they're often times
in articles. It's better off, And that's why I always
ask question, what do what do you mean by better off?
Are they gonna do it? Are they gonna be in
more pain? Are they gonna run twice and never do
it again? If this person is walking every day starting
their day, what better way to start your day? I
(26:24):
think I did a podcast on that too, Why everyone
why you should start your day with exercise? And this
is a great question, an example of just keep doing
what you're doing and there will always be people who
will tell you to do more or that you're not
doing it quite right. And this person is doing it
amazingly well, So keep doing what you're doing. Uh. Gate analysis.
(26:50):
So there's a great question, quick question about going to
a shoe store buying running shoes. Should this person there
was a specific store that was doing gait analysis. So
you have the treadmill, you know, Oftentimes they'll have a
camera and is it worth it? And sometimes they charge,
sometimes they don't. The real quick answer to this is, actually,
(27:11):
let me backtrack a little bit. Well, let me give
you the answer only if they're qualified, and many are not,
and many will sound like they are right. So two
quick stories that will clarify this. So years ago, when
I was first starting running in New York City, and
I have this in my first marathon book, I went
into super Runner Store in New York City and Super
(27:33):
Understore was one of the most amazing stores, and even
I think they're still around. But at the time they
hired professional runners, like runners from Kenya and people who were,
you know, trying to break into the running scene, like
really really qualified runners who ran a hundred plus miles
a week. I remember talking to many of these guys,
so they knew what they were talking about. And I
(27:55):
went in and I had stalk any three D Grid
hurricanes I'll never forget, and I said, you know, I
have these sneakers and I need a new pair and
I want something totally different. And the guy looked down
at my stakers, he looked at me, and he said,
these work for you. And I said yeah, I said.
You know, he's like, how much do you run? What
are your goals? Ask me all those questions, and that's
a really important part. And I said yeah. And he said,
(28:18):
but you want totally different sneakers. I like, go, yeah,
I want something different. I try something. Now he goes,
that's not how this works. He said, if they work
for you, you stick with him. So he didn't try
to sell me a more expensive pair, he didn't try
to sell me too more expensive pairs. He said exactly
what I need it. And this is the type of
I'll never forget that example, and it's how I give
(28:40):
my advice as well. I'm not here to sell you
more expensive stuff for crazy stuff. I'm here to get
your results. And I so appreciated that response. And it
was from someone who knew what he was talking about. So,
if you're going to get gay analysis from someone, they
need to know what they're doing. Now, let me give
you the opposite end of the spectrum. I at a
(29:00):
different event many years later, after having done a lot
of racing, and there was a quote unquote foot shoe
expert that this person said, you gotta get this person
to analyze your sneakers. They are the best of the best.
So went up to this person. The person said, Tom,
(29:21):
walk in the other direction, ten steps walk back. So
I did that. I walked ten steps out, I walked
ten steps back, and the person said, your these shoes
are totally wrong for you. Your glutes are not firing
at all. And this whole laundry list of things that
sounded really intelligent, professional, and none of it was right.
(29:43):
None of it was remotely right. And this person asked
me no questions to start. Are you a runner? Have
you done any rate? Nothing? Nothing, It's kind of important.
Look at the bottom of my shoes, see the where pattern.
That is something they should do when they, you know,
sell you new pairs of shoes. If they're looking at
(30:05):
your overall, you know, uh, your foot and your function
and what you're trying to do, they should ask a
lot of questions. Trainers should ask a lot of questions
before you do your first session. So my point is
you got to figure out if this this person, if
you're especially if you're gonna pay, is qualified. And I
send my clients and used to send my clients to
(30:27):
a university and to get gay analysis and things like
that from someone who is trained to do it, so
don't waste your money and don't be put in the
wrong shoes because someone sounds like they know what they're
talking about, but they don't enough of that creatine question
on creatine, because I talked about it in other shows,
(30:49):
person had specific questions about my personal use of it,
and that's fine. They said, why do I take in
the morning because that's easiest for me because I'm not
going to forget. There's no specific physiological reason I do,
And um, that's just when I take and sometimes I
take it throughout the day. They used to have a
loading phase. Studies showed you really didn't have to do that.
(31:10):
But for me, it's just easy for me to take
my vitamins and my creatine and eat my healthy breakfast
and do it all at the front, and it makes
me feel good. Actually, that's a huge part of all
of this. By the way, mentally, you know, even the
placebo effect for many of this stuff is super important,
especially when you're starting your day that way. You exercise,
feel good, huge breakfast, healthy, feel good about your choices.
(31:33):
Take some supplements whatever they are. They said, what are
the benefits, and the benefits for me helped to increase
strength a little bit, right, the creatine uh system in
your body, and that's the physiological things. So you're gonna
increase your strength a little bit, and you're gonna put
on muscle a little bit more muscle a little bit
easier as a result of different physiological factors as well.
(31:55):
So for me, the short answer again is I'm trying
to build a little bit more muscle or help with
the building of muscle and preserve it as well. Uh,
you know, turn fifty one. I'm trying to keep what
I have and try to add to it if I can.
And creatine has been studied to death and can help
with that. Not you know, a magic powder, but pretty
darn effective and worth it for me. Uh. And then
(32:17):
I must have said that I'd take it with my
orange juice, and they said why orange juice? And that's
just what I like to put it in. And I
have about four ounces of orange juice and creatine, and
I know you have. There's many out there that are
the anti juice people, which is why I did a
whole podcast on why you should drink orange juice. But
for me, it's about four ounces five ounces of orange
juice fresh squeezed with creatine. It mixes up kind of well,
(32:41):
and that's that's why. But that's me. You can do
it with so many other things. As I always say,
it's just about doing it. I don't really care what
time of day, what you put it in. It's just
a matter of making sure you do it. Great questions.
All right, quick break when we come back, final question,
and then I'm gonna view what I love that someone
(33:02):
reached out and said how the podcast that helped her?
All right, so final break, we'll be right back. Question
about cricket protein. Cricket We'll be right back, and we
(33:23):
are back talking about cricket protein. So yes, I remember
watching Shark Tank. It was a while back, and person
came on and they were all about cricket protein. They
and I think they were the first person ever do it,
which was kind of surprising. It sounded kind of kind
of gross to me. But I guess if you mash
it up, I mean, what is anything else? Right? So
(33:44):
I did my research and each tablespoon of cricket powder
is about ten grams in weight and has about seven
grams of protein and forty two calories to put it
in perspective, and It kind of depends on what type
of protein powder, but a level tablespoon of protein powder
somewhere around fifteen grams of protein as well. So that's
(34:07):
oftentimes what you find when you try to go to
a quote unquote more natural form of protein is sometimes
it's a little bit less. Oftentimes it's a little bit less,
but doesn't matter. So the final quick answer to this,
you come up to me, uh, you know, we're eating
dinner together and you say, hey, a friend of mine
is uh is taking cricket protein. What do you think
(34:28):
you know that especially someone would often follow that up
with you know, I'm trying to go as natural as possible,
and I don't want way protein, I want any process.
I just want crickets. As far as I can tell,
I have not tried it, but it looks like, you know,
it's like any other question about protein. I answer, what
matters is that you get it in. So that's the
(34:50):
second level show I did you know, should I take
way protein or soy protein or p protein or cricket protein.
Just focus on the protein. Just focus on getting in
the amount of protein you should every day. And I
don't know many people that can stick to one type
and if you're mixing up your foods, I don't. You can't,
so you should, in my opinion and my experience and research,
(35:11):
chose if you're getting it from food, different food sources,
and you can supplement with this type of stuff and
then just supplement with what you like and what you
can afford and what is on sale that week and
what is healthy. But they're all, by and large, relatively
the same. Bodybuilders probably are gonna take cricket protein, but
maybe vegan bodybuilders will. So my point is it looks
(35:34):
fine to me. If you're into that kind of thing.
Just know how much protein is in the serving and
get in the amount of protein you need. I love
it cricket protein, all right. And finally, let me just
read you nice little and this came via Twitter, and
I'm gonna read it uh verbatim because it's kind of nice.
(35:54):
And this is what makes my job so great personally,
is hearing from you and the successes you get. I'm
a thirty year old woman from Michigan, and until today
I struggled to make a two mile run. Uh struggled
to make a two mile run. And then in parentheses,
she said one point five miles and I was toast. Recently,
I took your advice on a Fitness Disrupted episode to
(36:15):
run some hills voila. Today I ran two point five
miles steady state with ease. Had to share the gains.
This is why I do my job. I want that.
That is my payback. That is everything to me is
to hear the results. And if you follow the advice consistently,
(36:39):
I promise you will not only achieve your goals, you
will exceed your goals. And this person, if they want to,
will run farther and enjoy it more and do so
injury free if they are consistent with all of the
things that I talked about, not a couple. Not if
you want to truly be injury free and do it
the rest of your life. But when you take common
(37:01):
sense and research and anecdotal and wrap it all up
and find what works for you, you you have those moments.
So thank you for the questions, Thank you for the
success stories. I love them all. If you want to
reach out to me, Tom h Fit, Twitter and Instagram,
Fitness Disrupted dot com, please subscribe to the show, Please
rate the show. I greatly appreciate both. And again, my
(37:25):
goal is for you to have your best life, for
you to have moments like that that woman did, and
have many moments like that. I don't care where you
are fitness wise, health wise, you can be so much
better and it and it's not impossible to feel good
(37:47):
and to do so much more than you think you can.
All right, Remember there are three things we can control.
How much we move, what we put into our mouths,
and our attitudes. That is amazing. And when you do
those three things, amazing things happen. Thank you for listening.
I am Tom Holland. This is Fitness Disrupted. Believe in yourself.
(38:13):
Fitness Disrupted is a production of I Heart Radio. For
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