March 13, 2025 • 34 mins
What if the key to healing your body, boosting your mood, and extending your life isn't found in a pill, but in something you've been doing since the day you were born? Movement isn't just exercise—it's powerful medicine, and science is finally catching up to what ancient wisdom has known for centuries.
Harvard Medical School research confirms that regular movement reduces chronic disease risk by up to 50% and early death risk by 30%. Even more striking, a groundbreaking 2023 study tracking 90,000 adults found that just 35 minutes of moderate activity per week—a mere five minutes daily—lowers dementia risk by 41%. The benefits only increase from there, with 20 minutes daily cutting risk by a remarkable 69%.
When you move, your brain releases a cascade of beneficial chemicals that act like natural antidepressants. It creates BDNF (brain-derived neurotrophic factor)—essentially "Miracle-Gro" for your neurons—fostering new brain cell connections and protecting against cognitive decline. The Mayo Clinic has found movement can be as effective as medication for mild to moderate depression, without the side effects.
This isn't about grueling workouts or hitting the gym. The world's longest-living people in "Blue Zones" don't exercise formally—they simply incorporate natural movement throughout their day. Dancing, walking, gardening, cooking, even laughing (which burns about 40 calories in 15 minutes) all count as medicine for your body and mind.
Join our Movement is Medicine Challenge: commit to just five minutes of movement daily for 30 days. Share your experience with us @theEmpowermentCouple and discover how this simple habit can transform your health, mood, and longevity. Remember, it's not about working out—it's about making movement a joyful part of your everyday life.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
And I'm going to try to hula hoop without hula
hooping, without the hula hoopat all, just the movements, just
the gyrations.
Everywhere I go, everywhere Igo, just little gyrations.
Speaker 2 (00:15):
Oh, you're going to be that creepy dude huh, sir,
are you okay?
Speaker 1 (00:18):
Oh, I'm just hula hooping in my mind.
I'm trying to set a record.
I will not stop.
Speaker 2 (00:27):
I won't be stopped, Except for if we're at the
airport.
They may stop you, honey.
Speaker 1 (00:31):
No, they won't stop this, they won't stop this.
Going to the bathroom thatmight be difficult, it might be
messy.
Speaker 2 (00:39):
You're going to pee on yourself, but I will not stop
.
Welcome to the EmpowermentCouple podcast, where your path
to self-mastery expands.
Speaker 1 (00:48):
My co-host is empowerment coach Zuri Starr.
Speaker 2 (00:51):
And he's expansion coach Mikey Starr.
Speaker 1 (00:53):
Together we are the Empowerment Couple.
Speaker 2 (00:56):
Our mission is simple to serve you, love, so you can
make informed decisions toregain and maintain your
personal power.
Speaker 1 (01:03):
We'll take you on a journey to a life filled with
purpose, passion and limitlesspossibilities, while sharing
stories of transformation,wellness hacks and healthy
habits backed by science andancient wisdom.
Speaker 2 (01:14):
Plus, we'll keep you entertained with engaging games,
banter and funny innuendosalong the way.
Each episode is an excitingblend of education,
entertainment and empowermentdesigned to help you create a
mindset to be a magnet for morelove, happiness and abundance.
Speaker 1 (01:30):
Together with our special guests.
We are dedicated to sharinginformation that empowers you to
create your most beautiful life.
A one Z, a two Z, a three Zyour most beautiful life.
Your most beautiful life.
Speaker 2 (01:48):
I got nothing.
I got nothing.
You're supposed to saysomething I forgot I love you.
I love you too.
All right, what if I told youthat the key to healing your
body, boosting your mood andextending your life isn't in a
(02:10):
pill?
Would you believe this?
Speaker 1 (02:13):
I would believe it.
Speaker 2 (02:14):
But what if I told you it was in the way that you
move?
Speaker 1 (02:18):
It's not in a pill, it's in the bounce.
Speaker 2 (02:21):
It's in that way, you move it's in the bounce, step
roll bounce.
Speaker 1 (02:27):
In regards to potency .
More bounce to the ounce right.
Speaker 2 (02:32):
You got to get more bounce to the ounce.
Speaker 1 (02:34):
That's what I'm talking about.
Speaker 2 (02:35):
Okay, well, we are going to talk about.
Movement is medicine.
That's the name of the showtoday, and it's not just a
catchy line, it is literallybacked by science.
Speaker 1 (02:49):
Backed by science, honey.
Speaker 2 (02:49):
Yeah, and we're going to break it down on why
movement is more than justexercise.
It's the most natural, free andpowerful prescription for
better health, and we have thescience to back it up, and also
a lot of ancient wisdom waybefore science was science.
Speaker 1 (03:09):
You got some science, I got science.
What you got for science.
Speaker 2 (03:12):
Okay, well, let's start with the first one Harvard
Medical School.
Speaker 1 (03:16):
Whoa, Harvard Medical School.
That's not no JC stuff.
This is some top of the lineright.
Speaker 2 (03:21):
It's not community college, yeah, so Harvard has
found that regular physicalactivity reduces the risk of
chronic disease by up to 50% andcuts the risk of early death by
as much as 30%.
Speaker 1 (03:38):
Those are some nice numbers.
Speaker 2 (03:39):
Yeah, this is a 2020 study.
Speaker 1 (03:41):
That's impressive.
That's impressive.
Speaker 2 (03:43):
So yeah.
Speaker 1 (03:45):
Well, I am a huge, huge, huge fan of moving the
body.
Huge Move the body, move thebody, you move the body, you
move everything right.
And there's most certainly amovement and mental health
connection right, there's amind-body connection in regards
to the movement process and yourbrain, on movement, is like
(04:07):
your body, on a natural high.
It releases endorphins, reducesstress hormones and even
creates new brain cells.
Speaker 2 (04:16):
That's wild right.
Speaker 1 (04:18):
I mean, I want new brain cells.
You know what I'm saying.
Speaker 2 (04:21):
Yes, I love that.
Speaker 1 (04:23):
Yeah, and having dealt with who doesn't?
I'm saying, yes, I love that,yeah, and, and you know, having
dealt with who doesn't, whodoesn't Exactly and and having
dealt with anxiety off and on, Iam a huge fan also of moving
and that, in my opinion, is thebest way of of combating those
things.
And you know.
But also, I'm going to comewith some science.
Oh, you got some science.
All right, it may not beHarvard, but it's just the Mayo
(04:45):
Clinic in American PsychologicalAssociation.
Okay, it may not be the same,but they have a study out that
shows that movement is aseffective as antidepressants for
mild to moderate depression.
And anyone who has ever dealtwith mild or moderate depression
, it sucks Like there's no wayof getting out of it other than
(05:08):
moving your body.
So get up.
I mean moving for just 10minutes can reduce stress and
improve mood.
I mean 10 minutes 10 minutes 10minutes.
Set your alarm.
We all have 10 minutes.
10 minutes Move your body, andif you ain't got 10, minutes to
cure your depression.
Speaker 2 (05:23):
Honey, honey, honey, come on.
Speaker 1 (05:26):
And even more.
Like I said, there's mind andbody, so you move your body,
you're going to feel better.
And there's also these massivebenefits to the brain.
Right?
You have this concept ofneuroplasticity and cognitive
boosting, so you have theability to reprogram and
up-level your brain.
Simply by movement, itincreases what is called the
(05:50):
brain-derived neurotrophicfactor, also known as BDNF.
So it's like miracle grow foryour brain.
Ew, but we don't like miraclegrow we don't like miracle grow
unless it's movement and it's inthe brain.
Speaker 2 (06:04):
We don't like Miracle-Gro unless it's movement
and it's in the brain right.
It's like non-GMO, non-chemicalMiracle-Gro.
Speaker 1 (06:12):
Yes, no, it is the real.
Miracle-gro, not the fakeMiracle-Gro that you're going to
get in a bag that's full ofpoisons.
This is the real Miracle-Gro.
Speaker 2 (06:21):
Okay, well, BDNF is like crack.
Speaker 1 (06:25):
Yeah, it's crack right and you can generate it by
moving, and regular movementalso reduces the risk of
Alzheimer's and cognitivedecline.
I've had loved ones pass awayfrom that disease and I'm like
you know what?
I'm going to move my body rightnow.
Speaker 2 (06:42):
Keep it moving, honey .
Keep it moving, a rolling stonegathers, no moss.
You always love to say that andI'm just like okay.
Speaker 1 (06:50):
Yeah, I heard it when I was a kid and ever since then
I haven't been, you know.
Speaker 2 (06:54):
Gathering moss.
Gathering moss.
Speaker 1 (06:57):
I am moths free, it's nice.
So we're going to give you alittle empowerment tip right, so
find a movement that feels good, not one that just burned
calories.
Right, so for me-.
Speaker 2 (07:09):
Not one that burns calories, yeah yeah, yeah,
exactly.
Speaker 1 (07:11):
That just burns calories.
That's what I'm saying.
For me, hiking, mountain biking, yoga, lifting weights all
those things I get joy off of,and it also moves my body.
Speaker 2 (07:24):
So when you're lifting the weight you're like,
hmm, yeah.
Speaker 1 (07:27):
You're going to get this.
Speaker 2 (07:28):
Yeah, so you're just like.
You basically have like anarrative shift, so you don't
look at the weights and be like,oh, like that's work.
Instead, you're like, hmm, yeah, I'm going to get that.
Speaker 1 (07:38):
Oh yeah, oh yeah, okay, I mean, this is helpful.
I'm strong enough to lift theseweights.
That's what it feels like.
Speaker 2 (07:43):
Oh wow, I'm strong enough to lift these weights,
not everyone looks at it thatway, and if you look at it in a
negative way, then you're goingto have a negative outcome.
So I love that tip.
Speaker 1 (07:55):
It's pain now or pain later.
I'll take the pain now becauseit's the pain now I can control,
but the pain later, when you'repast the point where your body
is like, hey, it's starting tobreak down because you're not
moving.
That's what I want to avoid.
Speaker 2 (08:08):
Yeah Well, speaking of, like, growing old, is that
movement is connected to morelongevity.
Speaker 1 (08:24):
So you'll live stronger and longer with some
movement.
So this list is getting longerand longer, right.
Speaker 2 (08:27):
This is getting like exciting.
I'm so excited, yeah, so if youhave the ability, like, put us
on your headphones and go for awalk while you're listening to
this so that you get a littlemovement and you get some
empowerment, you get some, youknow, like mind food.
Right now we're going to tellyou why you're doing it, how to
(08:47):
do it.
Speaker 1 (08:48):
Shoot, I would get like a three song playlist.
Play that out loud, dance for20 minutes.
Boom, you're done.
Speaker 2 (08:55):
Yeah, or go for a walk, whatever you've got going
on.
But while you're listening tous, go for a walk.
Speaker 1 (09:00):
There you go.
Speaker 2 (09:01):
Okay.
So if you want to add moreyears to your life, you just got
to move more.
It's really that simple.
Want to add more years to yourlife, move more.
Speaker 1 (09:12):
I'm moving.
Speaker 2 (09:12):
It's that simple.
Speaker 1 (09:13):
As we speak, I'm tapping my foot.
Speaker 2 (09:16):
Shaking, my hips Shake it, shake it shake it.
So if you're familiar with theblue zones, we've talked about
them on our tele mirrors podcast.
You can go back and listen tothat.
But blue zones are where thelongest living people live, and
the longest living people don'tgo to the gym, they just move
naturally.
(09:36):
So this is not us promotingsome gym membership so you can
move by going for a walk.
Or, like Mike said, go dance.
You can move by going for awalk.
Or, like Mike said, go danceLike you can.
You know, just free.
You know like movement isactually very free.
You can do it from home oranywhere that you live, as long
(09:56):
as you have a place where youfeel safe to stretch, or you
know run in place, like.
Some of my favorite workoutsare like four minutes in their
Tabatas.
Speaker 1 (10:03):
I have a built-in workout regime called two dogs,
so every day I'm walking thedogs, no matter what.
Speaker 2 (10:11):
So you can walk, you can garden, you can dance, like
any daily functional movement iskey.
There's, like, a lot of people,there's, you know, varying
beliefs about this, but, like,like, the 8 000 step rule is
based upon a 2023 study thatfound that walking 8 000 steps
just a few days a week canreduce the risk of death by 50,
(10:34):
so that's pretty crazy those aregood numbers.
Speaker 1 (10:37):
I mean, if it was like two percent, five percent,
twenty percent, I mean thirtypercent, maybe 50%.
Speaker 2 (10:43):
Like more isn't always better either, like it's
really more about consistencyand doing it so that you're not
like burning yourself out oneday.
Speaker 1 (10:58):
And like this, you know, like let me just tell
myself.
Speaker 2 (10:59):
My pattern would be like I'm going to hit it really
hard and then I'm like supersore days after and I'm just
like, okay, I'm going to hit itsofter now.
Like if I just hit it likeconsistent, that sounds sexual,
but that's not what I'm saying.
Like if I just was consistentwith hitting that activity once
per day.
Speaker 1 (11:13):
Yeah, you can't hit it head on, Sometimes in the
backside, sometimes side to side, you know underneath Stop, stop
, stop, stop.
Speaker 2 (11:20):
I was like, oh, I made a mistake.
Speaker 1 (11:24):
I saw you reddened up .
I was like, oh, I made amistake.
I saw you reddened up.
I'm like I'm taking it, oh myface is turning red.
Speaker 2 (11:29):
Okay, the empowerment tip I have for you is to make
movement a lifestyle, not aworkout.
So here's something that mademe want to do this podcast right
now.
Okay, I just want to drop thisreal quick.
Speaker 1 (11:44):
Is it what the Fook?
Speaker 2 (11:46):
It's not a what the Fook, yet we are going to play
what the Fook, but this is whatmade me.
It's a groundbreaking study.
It just came out, tracking90,000 adults and it found that
just 35 minutes of moderate tovigorous exercise per week Per
week.
Per week, that's five minutes aday.
Speaker 1 (12:07):
Everyone has five minutes.
Speaker 2 (12:08):
Everyone has five minutes.
It was linked to 41% lower riskof dementia 41% lower risk of
dementia.
Speaker 1 (12:16):
Yes, it had to be said twice.
Speaker 2 (12:17):
Tagging on to what you were saying, and the
benefits only get better.
Basically, let's say you do 70minutes per week, so that's 10
minutes per day 63% lower risk,and 140.
So that's 20 minutes per day69% lower risk.
So, like this just came out,like you know, this last week
(12:37):
and if you're listening to this,like two weeks, um, when this
comes out it'll be like twoweeks old.
So, yeah, you can check thisout.
But, like even frail olderadults, those at the highest
risk saw incredible benefits.
Plus, every extra 30 minutesper week, lower dementia risk by
4%.
Speaker 1 (12:55):
So your dad, your dad has no moss.
Speaker 2 (12:57):
Yes, yes exactly.
Speaker 1 (12:59):
He's been rolling ever since he crawled on this
planet, right.
Speaker 2 (13:03):
And he like, regularly hikes with me and we
dance and he walks every dayPlays tennis.
Speaker 1 (13:07):
he gardens.
Speaker 2 (13:08):
Yeah, and the thing is is that-?
Speaker 1 (13:10):
Cooks for himself.
Everything, If you are active.
Speaker 2 (13:13):
If you're not sitting in a chair all day, you're
going to be healthier.
So if you are sitting in achair, don't worry, we have
ideas.
But anyway, like officialguidelines suggest 150 minutes
per week.
But this research which wasjust published in JAMA Journal
of American Medical DirectorsAssociation it proves that any
(13:35):
movement is better than none.
Like any movement, like thebiggest impact, going from zero
to just a little exercise isgoing to make a huge, huge
difference.
And you know, if you knowsomebody who's had dementia or
Alzheimer's, like this shouldinspire you to get off your boot
thing.
Speaker 1 (13:54):
The crazy thing is is , if you look around your
environment, right, you probablylike your house.
You probably have a reallycomfy couch, multiple couches, a
really comfy bed, really comfychairs.
You have a lot of places whereyou can sit and be comfortable,
which is nice, right.
However, you also have to havespace where you have the ability
(14:14):
to move right, a couple stepsup and down, a little walking
path in the garden, somethingthat's going to motivate you to
move.
Speaker 2 (14:25):
So one thing that we should talk about is probably
like how movement is actuallymedicine for pain and disease.
Speaker 1 (14:33):
Most certainly.
Well, exercise isn't just aboutlooking good.
It literally heals your bodyfrom the inside out, right From
the inside out, so that the moreyou move, the better you feel.
The better you feel, the betteryou.
I love that.
If we just look at some of thethings that we deal with on a
(15:02):
regular basis, like chronic painand inflammation, right,
movement increases circulation,right.
So circulation allows theflushing out of the inflammatory
toxins.
So again, you can look at thecouch and be like this is comfy,
that will lead to someinflammation.
Or you can look at thetreadmill there you go, you're
going to have some movement.
Speaker 2 (15:20):
And there are studies show that the treadmill.
You just look at it and you'rejust like hey, you're medicine
for my pain and disease.
Speaker 1 (15:28):
Exactly, you take your phone, put it right there,
watch some Netflix you can stillNetflix and chill.
You can Netflix it.
Speaker 2 (15:36):
You just be chilling on a bike, or you could chill on
a.
Speaker 1 (15:39):
I call it Netflix and stroll.
Speaker 2 (15:41):
Oh, netflix and stroll, okay, or.
Speaker 1 (15:43):
Netflix and pedal, oh .
Netflix and stroll, Okay.
Or Netflix and pedal SomethingRight.
Speaker 2 (15:46):
Yep.
Speaker 1 (15:46):
And I mean studies show you know across the board
that yoga, low impact movementlike walking, reduces chronic
pain conditions like arthritisand other things such as that.
Speaker 2 (15:59):
Like in fibromyalgia, like all the.
Speaker 1 (16:02):
Yeah, exactly, all the inflammatory diseases.
So if you're sitting with a lotof weight, if you're sitting
with achy joints, you still havethe ability to move your body
right.
You can still move, you canstill stretch, you can still
walk.
And then there's the gut health.
Movement also boosts your gutmicrobiome diversity, improving
(16:24):
digestion and immunity.
So exercise increases yournatural killer cells, your
body's first line of defenseagainst illnesses.
There's so many things thathappen as you exercise from your
gut to your muscles, to yourcardiovascular system.
I mean, the list goes on and on.
Another empowerment tip right,swap sitting breaks for movement
(16:45):
, snacks right, or movementbreaks.
So if you've been at your deskfor an hour, two hours and it's
break time, don't just kind ofwheel back and have a break in
your desk.
Get up, walk to the bathroom,walk outside, walk up and down
the stairs.
Speaker 2 (17:01):
Do some stretching.
Some stretching exactly yeaheven if you have stairs in your
house.
Just be like okay, I'm going topick a mantra and I'm going to
go up and down my stairs, youknow 10 times and you know, say
your mantra either out loud, ifyou can, if you work from home,
or you know at your business.
Speaker 1 (17:21):
You could even look up chair yoga.
Yeah, look up chair yoga yeah.
Look up chair yoga and within20 minutes you've got yourself a
full workout, and you haven'teven left your workplace.
Speaker 2 (17:32):
So let's play a quick little game here.
Speaker 1 (17:34):
Okay, okay.
Are you up for a little?
What the fook?
I was looking forward to it inthe beginning, so hit me up Okay
.
I like my mind being blown.
Speaker 2 (17:43):
Okay, well, in the beginning, so hit me up.
Okay, I like my mind beingblown.
Okay, well, I know you like toplank Okay, yeah, okay, and so
ready for a what the fook.
Speaker 1 (17:50):
Is it all about planking?
Speaker 2 (17:51):
About movement.
Okay, it's all about movement.
What the fook?
Speaker 1 (17:55):
All right, what the fook Bring it at me.
Speaker 2 (17:59):
Okay so movement.
What the fook is?
The longest time spent planking?
What do you think it is?
The longest plank, the longestplank I'd say 24 hours 24?
.
Speaker 1 (18:12):
That would be pretty long.
That would be Guinness Bookright there, okay, telling on
myself again.
Speaker 2 (18:16):
I do two and I'm shaking.
Speaker 1 (18:19):
After five minutes, I'm done.
Speaker 2 (18:22):
I did two and I'm just like oh my God, I did two.
Speaker 1 (18:25):
Okay, so let me redo it.
Six hours.
Speaker 2 (18:28):
Okay, over nine hours .
The world record for longestplank is nine hours 38 minutes
and 47 seconds.
Yikes, yes, and that was in2023, from a man named Joseph
Stalik from the Czech Republic.
Oh, wow, and that's like.
If you think about it, that'slike an entire work day.
Speaker 1 (18:49):
Oh yeah.
Speaker 2 (18:50):
Like you planked.
Speaker 1 (18:52):
And here's the deal.
How many hours do you think ittook for him to be able to plank
?
For six hours, that's probablymonths or years worth of
planking.
Speaker 2 (19:01):
Like what gets me is that, yes, my arms shake, but
like now you know, like the moreyou condition you do it like
the less shake.
But like what gets me is if,like I have sweat and it drips
on my face, I'm just like done,imagine after nine hours how
much sweat you would have, likejust dripping into your eyes and
(19:21):
you know I was.
Speaker 1 (19:22):
I was thinking, cause we, you know we were going to
be traveling very shortly uh,thinking of various on-plane
workouts and I was thinking, ofcourse you know, chair yoga and
there's a couple things, but Iwonder if I can get away with a
plank in the in the middle aisle.
What do you think?
Speaker 2 (19:36):
I don't know.
I think let's not test it.
Maybe before you get on theplane you can can do all your
weird guy yoga in the corner.
Speaker 1 (19:44):
People are always staring at you, standing on your
head and stuff.
Speaker 2 (19:48):
Okay, number two I have five, by the way.
Speaker 1 (19:51):
Okay, so you ready for another.
You got a plethora.
Speaker 2 (19:53):
I do All right.
So number two of a movementwhat the fook.
A man ran a marathon whilejuggling, Okay.
Speaker 1 (20:03):
Yeah, that's.
Speaker 2 (20:04):
Wait, don't just say it like oh, that's okay.
First of all, If you know howto juggle, it could be second
nature.
Come on Like juggling andjogging, like that's hard.
Speaker 1 (20:16):
That is hard, but if you do both long enough, I don't
know if, like, hills wereinvolved.
Speaker 2 (20:19):
Like you know, I just looked this up.
Like you know, I just lookedthis up, Like it doesn't give
you that much information.
Speaker 1 (20:23):
Did he drop anything?
Speaker 2 (20:24):
No, he finished in two hours 50 minutes and 12
seconds and he coined the termjuggling.
Speaker 1 (20:31):
Juggling yeah, juggle , exactly what was he juggling.
Speaker 2 (20:38):
He was holding three different objects, but it
doesn't say I'll have to lookdeeper into this.
I love when you quiz me on thegame.
I'm like no, Because if it'stennis balls not impressed,
Chainsaws impressed, I mean, Ithink anything.
If he's juggling three itemsand he finished like a marathon,
(20:58):
like that's, you know, likethat's no easy feat.
Speaker 1 (21:02):
That's intense, without juggling.
That requires.
Speaker 2 (21:05):
Like thinking you couldn't even like grab the
water that people like hold onthe side for you.
Speaker 1 (21:09):
The more I think about it, the more I think about
it, exactly, the more I thinkabout it, the more I'm going to
say what the fuck?
Speaker 2 (21:14):
What the fuck?
Okay, number three would be didyou know that the human body
can sprint faster than a?
What?
Speaker 1 (21:27):
Yes, A elephant.
Speaker 2 (21:30):
Wait, did you really just guess that?
What?
Oh they can.
What did I really?
You were right, really, are youjoking?
Speaker 1 (21:39):
No, I remember hearing that we can outrun
elephants, and that's the onlyreason why we weren't squashed
when we were back in primates orsomething like that.
Speaker 2 (21:49):
Oh, okay, so you already knew this.
Yeah, all right.
Speaker 1 (21:52):
Well, I didn't know this Discovery Channel.
Speaker 2 (21:54):
I was like damn.
Okay, well, elephants, they canreach a speed of 25.
But, like you know, I don'tthink I can reach a speed of 25.
Speaker 1 (22:03):
But anyway, you know, like I don't, I don't think I
can reach a speed of 25, butanyway, you might've been,
might've been.
Elephant was about ready tohusk you, I know, carl Lewis.
Speaker 2 (22:18):
Well, apparently Usain Bolt hit 27.8 miles per
hour during his record breakinga hundred meter sprint, and so
you know, I don't think thatmost of us are going to be that.
But anyway, yeah, elephants canonly run 25 miles per hour, so
maybe there's a chance.
Yeah, anyway, maybe, maybe,yeah, maybe, but I thought that
was fascinating.
I had not seen that on theDiscovery Channel.
(22:38):
Okay, number four A woman hulahooped for over how long?
How long do you think?
Speaker 1 (22:45):
Oh God, you can hula hoop for decades.
So probably as long as you canstay awake, I'd say 27 hours.
Speaker 2 (22:55):
No, listen to this, okay.
A woman hula hoop for over 100hours straight.
That's four days nonstop.
Hip movement man that's fourdays straight.
Speaker 1 (23:10):
I wonder what is she married.
Speaker 2 (23:13):
What you're interested.
Speaker 1 (23:14):
No, I'm wondering if the husband has any world
records, because you know 100hours of hip movement, her name
is Ginny Duen.
Speaker 2 (23:22):
I don't know if that's how you pronounce her
last name, but she holds theworld record for the longest
hula hooping session.
Yeah and yeah, that's four days, I mean.
Speaker 1 (23:31):
That's pretty hinge-y right there.
Speaker 2 (23:34):
Maybe she's on hinge, she's unhinged, she's just
being hula hooping, all right.
One last one.
Hit me, okay, you and I laugh alot, so this is making me feel
really good.
I'm kind of wondering why I'mnot like super, super skinny,
but anyway, guess how manycalories you can burn just by
(23:58):
laughing?
Speaker 1 (23:59):
A thousand.
Speaker 2 (24:02):
No, I just need to read the studies.
Just read it.
Studies show that laughing for10 to 15 minutes a day, can burn
up to 40 calories four that'sit, yeah, but think of like how
much we laugh I know yeah so,like I don't know, boom calories
(24:24):
.
Meaning, if you laugh enough,you could technically giggle
your way to like weight loss.
Speaker 1 (24:31):
Oh yeah, All day long .
Speaker 2 (24:34):
Okay, okay, come on, that was good, those were good.
What the Fooks?
Speaker 1 (24:39):
One of them was really impressive.
The other ones were okay, okay,one of them was really
impressive.
Speaker 2 (24:42):
The other ones were okay.
Okay, I have a couple more, notwhat the fooks, but just want
to inspire you to get off yourtuchus.
Speaker 1 (24:50):
Okay.
Speaker 2 (24:51):
Get off your butt.
You know, use a standing deskLike.
I have a standing desk and Ilove it.
Speaker 1 (24:57):
Take multiple breaks.
Speaker 2 (24:58):
Because sitting too long can change your DNA.
Did you know that Mm-hmm.
A sedentary lifestyle has beenshown to shorten telomeres, the
protective caps on your DNA,effectively accelerating aging
at a cellular?
Speaker 1 (25:12):
level Accelerating aging.
That's called spoiling.
Speaker 2 (25:16):
Yeah, In other words, too much sitting literally
speeds up the aging process.
So I don't know if you knewthat, but just sharing that
little tidbit and If you'resitting down, stand up, jump
around for 10, 15 seconds.
Yeah or sway.
You know, bounce with yourknees a little bit.
Speaker 1 (25:35):
Get that little hula hoop action.
Speaker 2 (25:37):
Get some hula hoop in .
I mean, you don't think youhave to do 100 hours you don't
need the hula hoop to do thehula hoop.
Speaker 1 (25:42):
You know what I'm saying.
Speaker 2 (25:42):
I mean, here's an idea.
You could basically walk andlaugh.
That's what I'm saying.
You can listen to our show andlaugh with us and learn, but you
can walk and laugh and burnmore calories.
So put on some comedy.
Speaker 1 (25:57):
Indeed.
Speaker 2 (25:58):
Especially if you think we're not funny, but
you're probably listening to us.
Who would think that You'reprobably not listening to us?
Then I mean point blank period.
Your body makes its ownfeel-good drug, right?
Yes, because it releasesendocannabinoids.
You know, we actually talkedabout cannabinoids in one of our
(26:21):
other podcasts and basicallyit's the same compounds found in
cannabis.
So you know, you don't have toget high, you can just exercise
and get high on exercise, onmovement and that that's
actually a whole differentsystem in your body that
actually works with yourlymphatic system yeah, and it
helps to reduce pain, boostmoods, enhance relaxation.
(26:42):
It gives you a natural highwithout the side effects.
Speaker 1 (26:45):
Indeed.
Speaker 2 (26:46):
All right.
Speaker 1 (26:46):
AKA the runner's high .
Speaker 2 (26:48):
Yeah, that runner's high is no joke.
Speaker 1 (26:51):
Well, we get it when we dance.
Speaker 2 (26:52):
Exactly, that's what I know.
Speaker 1 (26:56):
You don't have to be a runner to get the runner's
high.
You just got to move your body.
Speaker 2 (27:00):
Unless an elephant is chasing me, I'm probably not
running much.
I'm more of a dancer, more of aglider, more of a bike rider.
Yep, okay, here's your call toaction Empowered Posse, it's to
move your body, okay.
Speaker 1 (27:16):
Nice and easy.
Speaker 2 (27:17):
Just move your body and it's going to change your
life Really.
If you're able to move, let'sjust bring it back here for a
second.
You're able to move.
Moving is your birthright.
Speaker 1 (27:28):
Yes.
Speaker 2 (27:28):
Like you have a body.
So March is all about the body.
We're going to be talking somuch about the body and it's
like I don't want you to createthe narrative that it's just so
that you can lose weight.
Obviously, that's not workingfor Americans.
We need a different narrative.
We need to see that it's aboutvitality, energy and living your
(27:53):
fullest life.
Speaker 1 (27:54):
Indeed, the difference between survival and
thriving really depends on howoften you move, and I'm going to
be sharing this week.
Speaker 2 (28:01):
How often you move, and I'm going to be sharing this
week, today, as you hear this,head over to our Instagram and
you're going to see videos ofpeople in their 70s, 80s, 90s,
rocking it out.
Okay, and I have witnessed myparents in their 70s and 80s and
(28:24):
they can do everything.
They are so agile, they can,they can get down, they can
dance.
Like you know, they're having alife that they wouldn't have if
they had stopped moving.
Correct, so that's our call toaction to you is to move your
body, you know, even if, yes,like sex counts, by the way.
(28:46):
So you're looking at me likethis oh yeah, sex.
Sex absolutely counts.
Speaker 1 (28:51):
Dancing, sex gardening, taking the stairs
instead of the elevator.
Speaker 2 (28:58):
Even I find like sometimes, when I'm cooking like
a crazy recipe and I am, likeyou know, moving from one side
of the kitchen I mean we have abig kitchen- but, still like
from you moving from one side ofthe kitchen and like chopping
and then just going back andlike you know, I'm not saying I
get out of breath, but I amsaying like that's movement that
counts as movement, that countsas you standing up and doing
(29:19):
something for yourself.
Speaker 1 (29:21):
Yeah, oh, certainly.
Speaker 2 (29:22):
So we have a challenge for you.
It's the movement is medicinechallenge and it is to just move
five minutes per day.
Speaker 1 (29:32):
Just five minutes.
Speaker 2 (29:33):
Just five minutes per day.
And if you do that, we want tohear from you after 30 days,
like, what did you notice?
What changed for you?
Like, just track that you movefive minutes per day.
And if you want to, you can DMus your favorite way to move.
We are at the EmpowermentCouple and, of course, tag your
(29:53):
friends in our podcast shows,like, we want this message to
get to more people.
We want to empower you to move.
And do you have anything elseyou want to say?
Speaker 1 (30:04):
I'm just going to say listen and subscribe for more
life-changing empowerment tips.
I like saying that you knowwhat I'm saying.
Speaker 2 (30:11):
That's what you're going to say Listen and
subscribe for my life changingtips.
Uh, coming up this month we aregoing to be talking about your
lymphatic system, because yourlymphatic system has no pump.
You are the pump, honey that iscorrect so we're going to bring
you all kinds of goodness aboutthat, and we talk about that
(30:32):
typically in March, because thisis when we really get our body
moving.
Speaker 1 (30:37):
So March on.
Speaker 2 (30:39):
March on honey March in place.
Whatever you gotta do, fiveminutes a day you could do it.
Anything else you want to?
Speaker 1 (30:45):
say.
I think that it should be knownthat you don't have to be an
athlete to move your body.
You just have to move right.
You don't have to be in anycertain form or fashion, you
just have to move your body.
And let's make movementmedicine again.
Speaker 2 (31:06):
Yes, yes, and I had this.
What the fuck that I didn'tinclude that?
I was like waiting to say, like, because Mike can always dance
before we get on the mic.
And I was like, oh, if he saysno to dancing, I'm going to read
him the study and the study sayI never say no, I know, I know
how it works.
Speaker 1 (31:23):
I came here in an awful mood.
Look, we're going to dance.
Okay, here we go.
Speaker 2 (31:27):
You didn't come in an awful mood, you just came was a
little tart.
It wasn't sweet After we danced.
You were good, I got you.
Speaker 1 (31:39):
I got you there, it always works.
Speaker 2 (31:40):
You're welcome.
Well, listen, this is what Iwas going to say to you.
We're going to end on this.
Studies show that dancingregularly improves
neuroplasticity, helping toprevent dementia.
Neuroplasticity helping toprevent dementia it's one of the
only physical activities thatstrengthens both your brain and
(32:02):
your body at the same time.
Did you know that?
Speaker 1 (32:05):
It makes sense because as you're dancing, you
are actually moving your body towhatever beat.
So yeah, I can see cognitivelythat it requires some firing in
the brain.
Speaker 2 (32:14):
Yeah, and it requires like coordination, but also
that you're listening and thenyou're thinking about moves and
sometimes you're, like you know,lip syncing, so like and let me
tell you, it is really, reallydifficult to dance and be in a
shit mood.
It.
So is it is.
Speaker 1 (32:33):
Like I was trying to hold on to mine today.
That guy's like and you're likeoh, we have to dance, like oh
damn it.
I have to let that go.
Speaker 2 (32:42):
Aren't you so happy that you did?
Speaker 1 (32:43):
Oh yeah, of course.
Speaker 2 (32:44):
Yeah, because this is way you're going to get so much
more done this way.
Speaker 1 (32:47):
Indeed.
Speaker 2 (32:48):
And with fun.
And also, I will just say thatwe have a Dance medicine podcast
that we did a couple years back.
So if you aren't dancing andthis didn't inspire you, go back
and listen to that.
Speaker 1 (33:00):
Dig in them crates.
There is a plethora ofinformation.
Dig in the crates, you likethat.
Speaker 2 (33:06):
Yeah, I do like it.
All right, love you.
We are sending you the highestvibrations.
You are held, you are lovedSending you the highest
vibrations.
You are held, you are loved.
Speaker 1 (33:21):
So, going back to that, what the fuck about the
marathon juggler?
Uh-huh, it kind of likedestroys any and all excuse that
you have.
Oh, I'm juggling too much.
No, no, no.
Speaker 2 (33:38):
This dude juggled and finished a marathon.
I'm juggling too much.
No, no, this dude juggled andfinished a marathon.
Juggling too much.
Yeah, or um, like when somebodylike my brother is really good
at hula hooping and now I'mgonna be like, yeah, but can you
do it for a hundred hours?
Yeah, I'm like, here's what Iwant to go?
I want to know who has hulahooped and juggled and run a
marathon.
(33:59):
Now that would be a what thefook.
Speaker 1 (34:01):
You know what would be the, what the fook.
Speaker 2 (34:03):
While getting chased by an elephant.
Speaker 1 (34:05):
Actually, whilst we travel, right, I'm going to set
my own you know what the fook?
And I'm going to try to hulahoop without hula hooping,
without the hula hoop at all.
Just the movements, just thegyrations.
Everywhere I go, everywhere Igo, just little gyrations.
Speaker 2 (34:26):
Oh, you're going to be that creepy dude, huh.
Speaker 1 (34:29):
Sir, are you okay?
Oh, I'm just hula hooping in mymind.
I'm trying to set a record.
I will not stop.
And I'm going to try to hula hoop without hula
hooping, without the hula hoopat all, just the movements, just
the gyrations.
Everywhere I go, everywhere Igo, just little gyrations.
Speaker 2 (00:15):
Oh, you're going to be that creepy dude huh, sir,
are you okay?
Speaker 1 (00:18):
Oh, I'm just hula hooping in my mind.
I'm trying to set a record.
I will not stop.
Speaker 2 (00:27):
I won't be stopped, Except for if we're at the
airport.
They may stop you, honey.
Speaker 1 (00:31):
No, they won't stop this, they won't stop this.
Going to the bathroom thatmight be difficult, it might be
messy.
Speaker 2 (00:39):
You're going to pee on yourself, but I will not stop
.
Welcome to the EmpowermentCouple podcast, where your path
to self-mastery expands.
Speaker 1 (00:48):
My co-host is empowerment coach Zuri Starr.
Speaker 2 (00:51):
And he's expansion coach Mikey Starr.
Speaker 1 (00:53):
Together we are the Empowerment Couple.
Speaker 2 (00:56):
Our mission is simple to serve you, love, so you can
make informed decisions toregain and maintain your
personal power.
Speaker 1 (01:03):
We'll take you on a journey to a life filled with
purpose, passion and limitlesspossibilities, while sharing
stories of transformation,wellness hacks and healthy
habits backed by science andancient wisdom.
Speaker 2 (01:14):
Plus, we'll keep you entertained with engaging games,
banter and funny innuendosalong the way.
Each episode is an excitingblend of education,
entertainment and empowermentdesigned to help you create a
mindset to be a magnet for morelove, happiness and abundance.
Speaker 1 (01:30):
Together with our special guests.
We are dedicated to sharinginformation that empowers you to
create your most beautiful life.
A one Z, a two Z, a three Zyour most beautiful life.
Your most beautiful life.
Speaker 2 (01:48):
I got nothing.
I got nothing.
You're supposed to saysomething I forgot I love you.
I love you too.
All right, what if I told youthat the key to healing your
body, boosting your mood andextending your life isn't in a
(02:10):
pill?
Would you believe this?
Speaker 1 (02:13):
I would believe it.
Speaker 2 (02:14):
But what if I told you it was in the way that you
move?
Speaker 1 (02:18):
It's not in a pill, it's in the bounce.
Speaker 2 (02:21):
It's in that way, you move it's in the bounce, step
roll bounce.
Speaker 1 (02:27):
In regards to potency .
More bounce to the ounce right.
Speaker 2 (02:32):
You got to get more bounce to the ounce.
Speaker 1 (02:34):
That's what I'm talking about.
Speaker 2 (02:35):
Okay, well, we are going to talk about.
Movement is medicine.
That's the name of the showtoday, and it's not just a
catchy line, it is literallybacked by science.
Speaker 1 (02:49):
Backed by science, honey.
Speaker 2 (02:49):
Yeah, and we're going to break it down on why
movement is more than justexercise.
It's the most natural, free andpowerful prescription for
better health, and we have thescience to back it up, and also
a lot of ancient wisdom waybefore science was science.
Speaker 1 (03:09):
You got some science, I got science.
What you got for science.
Speaker 2 (03:12):
Okay, well, let's start with the first one Harvard
Medical School.
Speaker 1 (03:16):
Whoa, Harvard Medical School.
That's not no JC stuff.
This is some top of the lineright.
Speaker 2 (03:21):
It's not community college, yeah, so Harvard has
found that regular physicalactivity reduces the risk of
chronic disease by up to 50% andcuts the risk of early death by
as much as 30%.
Speaker 1 (03:38):
Those are some nice numbers.
Speaker 2 (03:39):
Yeah, this is a 2020 study.
Speaker 1 (03:41):
That's impressive.
That's impressive.
Speaker 2 (03:43):
So yeah.
Speaker 1 (03:45):
Well, I am a huge, huge, huge fan of moving the
body.
Huge Move the body, move thebody, you move the body, you
move everything right.
And there's most certainly amovement and mental health
connection right, there's amind-body connection in regards
to the movement process and yourbrain, on movement, is like
(04:07):
your body, on a natural high.
It releases endorphins, reducesstress hormones and even
creates new brain cells.
Speaker 2 (04:16):
That's wild right.
Speaker 1 (04:18):
I mean, I want new brain cells.
You know what I'm saying.
Speaker 2 (04:21):
Yes, I love that.
Speaker 1 (04:23):
Yeah, and having dealt with who doesn't?
I'm saying, yes, I love that,yeah, and, and you know, having
dealt with who doesn't, whodoesn't Exactly and and having
dealt with anxiety off and on, Iam a huge fan also of moving
and that, in my opinion, is thebest way of of combating those
things.
And you know.
But also, I'm going to comewith some science.
Oh, you got some science.
All right, it may not beHarvard, but it's just the Mayo
(04:45):
Clinic in American PsychologicalAssociation.
Okay, it may not be the same,but they have a study out that
shows that movement is aseffective as antidepressants for
mild to moderate depression.
And anyone who has ever dealtwith mild or moderate depression
, it sucks Like there's no wayof getting out of it other than
(05:08):
moving your body.
So get up.
I mean moving for just 10minutes can reduce stress and
improve mood.
I mean 10 minutes 10 minutes 10minutes.
Set your alarm.
We all have 10 minutes.
10 minutes Move your body, andif you ain't got 10, minutes to
cure your depression.
Speaker 2 (05:23):
Honey, honey, honey, come on.
Speaker 1 (05:26):
And even more.
Like I said, there's mind andbody, so you move your body,
you're going to feel better.
And there's also these massivebenefits to the brain.
Right?
You have this concept ofneuroplasticity and cognitive
boosting, so you have theability to reprogram and
up-level your brain.
Simply by movement, itincreases what is called the
(05:50):
brain-derived neurotrophicfactor, also known as BDNF.
So it's like miracle grow foryour brain.
Ew, but we don't like miraclegrow we don't like miracle grow
unless it's movement and it's inthe brain.
Speaker 2 (06:04):
We don't like Miracle-Gro unless it's movement
and it's in the brain right.
It's like non-GMO, non-chemicalMiracle-Gro.
Speaker 1 (06:12):
Yes, no, it is the real.
Miracle-gro, not the fakeMiracle-Gro that you're going to
get in a bag that's full ofpoisons.
This is the real Miracle-Gro.
Speaker 2 (06:21):
Okay, well, BDNF is like crack.
Speaker 1 (06:25):
Yeah, it's crack right and you can generate it by
moving, and regular movementalso reduces the risk of
Alzheimer's and cognitivedecline.
I've had loved ones pass awayfrom that disease and I'm like
you know what?
I'm going to move my body rightnow.
Speaker 2 (06:42):
Keep it moving, honey .
Keep it moving, a rolling stonegathers, no moss.
You always love to say that andI'm just like okay.
Speaker 1 (06:50):
Yeah, I heard it when I was a kid and ever since then
I haven't been, you know.
Speaker 2 (06:54):
Gathering moss.
Gathering moss.
Speaker 1 (06:57):
I am moths free, it's nice.
So we're going to give you alittle empowerment tip right, so
find a movement that feels good, not one that just burned
calories.
Right, so for me-.
Speaker 2 (07:09):
Not one that burns calories, yeah yeah, yeah,
exactly.
Speaker 1 (07:11):
That just burns calories.
That's what I'm saying.
For me, hiking, mountain biking, yoga, lifting weights all
those things I get joy off of,and it also moves my body.
Speaker 2 (07:24):
So when you're lifting the weight you're like,
hmm, yeah.
Speaker 1 (07:27):
You're going to get this.
Speaker 2 (07:28):
Yeah, so you're just like.
You basically have like anarrative shift, so you don't
look at the weights and be like,oh, like that's work.
Instead, you're like, hmm, yeah, I'm going to get that.
Speaker 1 (07:38):
Oh yeah, oh yeah, okay, I mean, this is helpful.
I'm strong enough to lift theseweights.
That's what it feels like.
Speaker 2 (07:43):
Oh wow, I'm strong enough to lift these weights,
not everyone looks at it thatway, and if you look at it in a
negative way, then you're goingto have a negative outcome.
So I love that tip.
Speaker 1 (07:55):
It's pain now or pain later.
I'll take the pain now becauseit's the pain now I can control,
but the pain later, when you'repast the point where your body
is like, hey, it's starting tobreak down because you're not
moving.
That's what I want to avoid.
Speaker 2 (08:08):
Yeah Well, speaking of, like, growing old, is that
movement is connected to morelongevity.
Speaker 1 (08:24):
So you'll live stronger and longer with some
movement.
So this list is getting longerand longer, right.
Speaker 2 (08:27):
This is getting like exciting.
I'm so excited, yeah, so if youhave the ability, like, put us
on your headphones and go for awalk while you're listening to
this so that you get a littlemovement and you get some
empowerment, you get some, youknow, like mind food.
Right now we're going to tellyou why you're doing it, how to
(08:47):
do it.
Speaker 1 (08:48):
Shoot, I would get like a three song playlist.
Play that out loud, dance for20 minutes.
Boom, you're done.
Speaker 2 (08:55):
Yeah, or go for a walk, whatever you've got going
on.
But while you're listening tous, go for a walk.
Speaker 1 (09:00):
There you go.
Speaker 2 (09:01):
Okay.
So if you want to add moreyears to your life, you just got
to move more.
It's really that simple.
Want to add more years to yourlife, move more.
Speaker 1 (09:12):
I'm moving.
Speaker 2 (09:12):
It's that simple.
Speaker 1 (09:13):
As we speak, I'm tapping my foot.
Speaker 2 (09:16):
Shaking, my hips Shake it, shake it shake it.
So if you're familiar with theblue zones, we've talked about
them on our tele mirrors podcast.
You can go back and listen tothat.
But blue zones are where thelongest living people live, and
the longest living people don'tgo to the gym, they just move
naturally.
(09:36):
So this is not us promotingsome gym membership so you can
move by going for a walk.
Or, like Mike said, go dance.
You can move by going for awalk.
Or, like Mike said, go danceLike you can.
You know, just free.
You know like movement isactually very free.
You can do it from home oranywhere that you live, as long
(09:56):
as you have a place where youfeel safe to stretch, or you
know run in place, like.
Some of my favorite workoutsare like four minutes in their
Tabatas.
Speaker 1 (10:03):
I have a built-in workout regime called two dogs,
so every day I'm walking thedogs, no matter what.
Speaker 2 (10:11):
So you can walk, you can garden, you can dance, like
any daily functional movement iskey.
There's, like, a lot of people,there's, you know, varying
beliefs about this, but, like,like, the 8 000 step rule is
based upon a 2023 study thatfound that walking 8 000 steps
just a few days a week canreduce the risk of death by 50,
(10:34):
so that's pretty crazy those aregood numbers.
Speaker 1 (10:37):
I mean, if it was like two percent, five percent,
twenty percent, I mean thirtypercent, maybe 50%.
Speaker 2 (10:43):
Like more isn't always better either, like it's
really more about consistencyand doing it so that you're not
like burning yourself out oneday.
Speaker 1 (10:58):
And like this, you know, like let me just tell
myself.
Speaker 2 (10:59):
My pattern would be like I'm going to hit it really
hard and then I'm like supersore days after and I'm just
like, okay, I'm going to hit itsofter now.
Like if I just hit it likeconsistent, that sounds sexual,
but that's not what I'm saying.
Like if I just was consistentwith hitting that activity once
per day.
Speaker 1 (11:13):
Yeah, you can't hit it head on, Sometimes in the
backside, sometimes side to side, you know underneath Stop, stop
, stop, stop.
Speaker 2 (11:20):
I was like, oh, I made a mistake.
Speaker 1 (11:24):
I saw you reddened up .
I was like, oh, I made amistake.
I saw you reddened up.
I'm like I'm taking it, oh myface is turning red.
Speaker 2 (11:29):
Okay, the empowerment tip I have for you is to make
movement a lifestyle, not aworkout.
So here's something that mademe want to do this podcast right
now.
Okay, I just want to drop thisreal quick.
Speaker 1 (11:44):
Is it what the Fook?
Speaker 2 (11:46):
It's not a what the Fook, yet we are going to play
what the Fook, but this is whatmade me.
It's a groundbreaking study.
It just came out, tracking90,000 adults and it found that
just 35 minutes of moderate tovigorous exercise per week Per
week.
Per week, that's five minutes aday.
Speaker 1 (12:07):
Everyone has five minutes.
Speaker 2 (12:08):
Everyone has five minutes.
It was linked to 41% lower riskof dementia 41% lower risk of
dementia.
Speaker 1 (12:16):
Yes, it had to be said twice.
Speaker 2 (12:17):
Tagging on to what you were saying, and the
benefits only get better.
Basically, let's say you do 70minutes per week, so that's 10
minutes per day 63% lower risk,and 140.
So that's 20 minutes per day69% lower risk.
So, like this just came out,like you know, this last week
(12:37):
and if you're listening to this,like two weeks, um, when this
comes out it'll be like twoweeks old.
So, yeah, you can check thisout.
But, like even frail olderadults, those at the highest
risk saw incredible benefits.
Plus, every extra 30 minutesper week, lower dementia risk by
4%.
Speaker 1 (12:55):
So your dad, your dad has no moss.
Speaker 2 (12:57):
Yes, yes exactly.
Speaker 1 (12:59):
He's been rolling ever since he crawled on this
planet, right.
Speaker 2 (13:03):
And he like, regularly hikes with me and we
dance and he walks every dayPlays tennis.
Speaker 1 (13:07):
he gardens.
Speaker 2 (13:08):
Yeah, and the thing is is that-?
Speaker 1 (13:10):
Cooks for himself.
Everything, If you are active.
Speaker 2 (13:13):
If you're not sitting in a chair all day, you're
going to be healthier.
So if you are sitting in achair, don't worry, we have
ideas.
But anyway, like officialguidelines suggest 150 minutes
per week.
But this research which wasjust published in JAMA Journal
of American Medical DirectorsAssociation it proves that any
(13:35):
movement is better than none.
Like any movement, like thebiggest impact, going from zero
to just a little exercise isgoing to make a huge, huge
difference.
And you know, if you knowsomebody who's had dementia or
Alzheimer's, like this shouldinspire you to get off your boot
thing.
Speaker 1 (13:54):
The crazy thing is is , if you look around your
environment, right, you probablylike your house.
You probably have a reallycomfy couch, multiple couches, a
really comfy bed, really comfychairs.
You have a lot of places whereyou can sit and be comfortable,
which is nice, right.
However, you also have to havespace where you have the ability
(14:14):
to move right, a couple stepsup and down, a little walking
path in the garden, somethingthat's going to motivate you to
move.
Speaker 2 (14:25):
So one thing that we should talk about is probably
like how movement is actuallymedicine for pain and disease.
Speaker 1 (14:33):
Most certainly.
Well, exercise isn't just aboutlooking good.
It literally heals your bodyfrom the inside out, right From
the inside out, so that the moreyou move, the better you feel.
The better you feel, the betteryou.
I love that.
If we just look at some of thethings that we deal with on a
(15:02):
regular basis, like chronic painand inflammation, right,
movement increases circulation,right.
So circulation allows theflushing out of the inflammatory
toxins.
So again, you can look at thecouch and be like this is comfy,
that will lead to someinflammation.
Or you can look at thetreadmill there you go, you're
going to have some movement.
Speaker 2 (15:20):
And there are studies show that the treadmill.
You just look at it and you'rejust like hey, you're medicine
for my pain and disease.
Speaker 1 (15:28):
Exactly, you take your phone, put it right there,
watch some Netflix you can stillNetflix and chill.
You can Netflix it.
Speaker 2 (15:36):
You just be chilling on a bike, or you could chill on
a.
Speaker 1 (15:39):
I call it Netflix and stroll.
Speaker 2 (15:41):
Oh, netflix and stroll, okay, or.
Speaker 1 (15:43):
Netflix and pedal, oh .
Netflix and stroll, Okay.
Or Netflix and pedal SomethingRight.
Speaker 2 (15:46):
Yep.
Speaker 1 (15:46):
And I mean studies show you know across the board
that yoga, low impact movementlike walking, reduces chronic
pain conditions like arthritisand other things such as that.
Speaker 2 (15:59):
Like in fibromyalgia, like all the.
Speaker 1 (16:02):
Yeah, exactly, all the inflammatory diseases.
So if you're sitting with a lotof weight, if you're sitting
with achy joints, you still havethe ability to move your body
right.
You can still move, you canstill stretch, you can still
walk.
And then there's the gut health.
Movement also boosts your gutmicrobiome diversity, improving
(16:24):
digestion and immunity.
So exercise increases yournatural killer cells, your
body's first line of defenseagainst illnesses.
There's so many things thathappen as you exercise from your
gut to your muscles, to yourcardiovascular system.
I mean, the list goes on and on.
Another empowerment tip right,swap sitting breaks for movement
(16:45):
, snacks right, or movementbreaks.
So if you've been at your deskfor an hour, two hours and it's
break time, don't just kind ofwheel back and have a break in
your desk.
Get up, walk to the bathroom,walk outside, walk up and down
the stairs.
Speaker 2 (17:01):
Do some stretching.
Some stretching exactly yeaheven if you have stairs in your
house.
Just be like okay, I'm going topick a mantra and I'm going to
go up and down my stairs, youknow 10 times and you know, say
your mantra either out loud, ifyou can, if you work from home,
or you know at your business.
Speaker 1 (17:21):
You could even look up chair yoga.
Yeah, look up chair yoga yeah.
Look up chair yoga and within20 minutes you've got yourself a
full workout, and you haven'teven left your workplace.
Speaker 2 (17:32):
So let's play a quick little game here.
Speaker 1 (17:34):
Okay, okay.
Are you up for a little?
What the fook?
I was looking forward to it inthe beginning, so hit me up Okay
.
I like my mind being blown.
Speaker 2 (17:43):
Okay, well, in the beginning, so hit me up.
Okay, I like my mind beingblown.
Okay, well, I know you like toplank Okay, yeah, okay, and so
ready for a what the fook.
Speaker 1 (17:50):
Is it all about planking?
Speaker 2 (17:51):
About movement.
Okay, it's all about movement.
What the fook?
Speaker 1 (17:55):
All right, what the fook Bring it at me.
Speaker 2 (17:59):
Okay so movement.
What the fook is?
The longest time spent planking?
What do you think it is?
The longest plank, the longestplank I'd say 24 hours 24?
.
Speaker 1 (18:12):
That would be pretty long.
That would be Guinness Bookright there, okay, telling on
myself again.
Speaker 2 (18:16):
I do two and I'm shaking.
Speaker 1 (18:19):
After five minutes, I'm done.
Speaker 2 (18:22):
I did two and I'm just like oh my God, I did two.
Speaker 1 (18:25):
Okay, so let me redo it.
Six hours.
Speaker 2 (18:28):
Okay, over nine hours .
The world record for longestplank is nine hours 38 minutes
and 47 seconds.
Yikes, yes, and that was in2023, from a man named Joseph
Stalik from the Czech Republic.
Oh, wow, and that's like.
If you think about it, that'slike an entire work day.
Speaker 1 (18:49):
Oh yeah.
Speaker 2 (18:50):
Like you planked.
Speaker 1 (18:52):
And here's the deal.
How many hours do you think ittook for him to be able to plank
?
For six hours, that's probablymonths or years worth of
planking.
Speaker 2 (19:01):
Like what gets me is that, yes, my arms shake, but
like now you know, like the moreyou condition you do it like
the less shake.
But like what gets me is if,like I have sweat and it drips
on my face, I'm just like done,imagine after nine hours how
much sweat you would have, likejust dripping into your eyes and
(19:21):
you know I was.
Speaker 1 (19:22):
I was thinking, cause we, you know we were going to
be traveling very shortly uh,thinking of various on-plane
workouts and I was thinking, ofcourse you know, chair yoga and
there's a couple things, but Iwonder if I can get away with a
plank in the in the middle aisle.
What do you think?
Speaker 2 (19:36):
I don't know.
I think let's not test it.
Maybe before you get on theplane you can can do all your
weird guy yoga in the corner.
Speaker 1 (19:44):
People are always staring at you, standing on your
head and stuff.
Speaker 2 (19:48):
Okay, number two I have five, by the way.
Speaker 1 (19:51):
Okay, so you ready for another.
You got a plethora.
Speaker 2 (19:53):
I do All right.
So number two of a movementwhat the fook.
A man ran a marathon whilejuggling, Okay.
Speaker 1 (20:03):
Yeah, that's.
Speaker 2 (20:04):
Wait, don't just say it like oh, that's okay.
First of all, If you know howto juggle, it could be second
nature.
Come on Like juggling andjogging, like that's hard.
Speaker 1 (20:16):
That is hard, but if you do both long enough, I don't
know if, like, hills wereinvolved.
Speaker 2 (20:19):
Like you know, I just looked this up.
Like you know, I just lookedthis up, Like it doesn't give
you that much information.
Speaker 1 (20:23):
Did he drop anything?
Speaker 2 (20:24):
No, he finished in two hours 50 minutes and 12
seconds and he coined the termjuggling.
Speaker 1 (20:31):
Juggling yeah, juggle , exactly what was he juggling.
Speaker 2 (20:38):
He was holding three different objects, but it
doesn't say I'll have to lookdeeper into this.
I love when you quiz me on thegame.
I'm like no, Because if it'stennis balls not impressed,
Chainsaws impressed, I mean, Ithink anything.
If he's juggling three itemsand he finished like a marathon,
(20:58):
like that's, you know, likethat's no easy feat.
Speaker 1 (21:02):
That's intense, without juggling.
That requires.
Speaker 2 (21:05):
Like thinking you couldn't even like grab the
water that people like hold onthe side for you.
Speaker 1 (21:09):
The more I think about it, the more I think about
it, exactly, the more I thinkabout it, the more I'm going to
say what the fuck?
Speaker 2 (21:14):
What the fuck?
Okay, number three would be didyou know that the human body
can sprint faster than a?
What?
Speaker 1 (21:27):
Yes, A elephant.
Speaker 2 (21:30):
Wait, did you really just guess that?
What?
Oh they can.
What did I really?
You were right, really, are youjoking?
Speaker 1 (21:39):
No, I remember hearing that we can outrun
elephants, and that's the onlyreason why we weren't squashed
when we were back in primates orsomething like that.
Speaker 2 (21:49):
Oh, okay, so you already knew this.
Yeah, all right.
Speaker 1 (21:52):
Well, I didn't know this Discovery Channel.
Speaker 2 (21:54):
I was like damn.
Okay, well, elephants, they canreach a speed of 25.
But, like you know, I don'tthink I can reach a speed of 25.
Speaker 1 (22:03):
But anyway, you know, like I don't, I don't think I
can reach a speed of 25, butanyway, you might've been,
might've been.
Elephant was about ready tohusk you, I know, carl Lewis.
Speaker 2 (22:18):
Well, apparently Usain Bolt hit 27.8 miles per
hour during his record breakinga hundred meter sprint, and so
you know, I don't think thatmost of us are going to be that.
But anyway, yeah, elephants canonly run 25 miles per hour, so
maybe there's a chance.
Yeah, anyway, maybe, maybe,yeah, maybe, but I thought that
was fascinating.
I had not seen that on theDiscovery Channel.
(22:38):
Okay, number four A woman hulahooped for over how long?
How long do you think?
Speaker 1 (22:45):
Oh God, you can hula hoop for decades.
So probably as long as you canstay awake, I'd say 27 hours.
Speaker 2 (22:55):
No, listen to this, okay.
A woman hula hoop for over 100hours straight.
That's four days nonstop.
Hip movement man that's fourdays straight.
Speaker 1 (23:10):
I wonder what is she married.
Speaker 2 (23:13):
What you're interested.
Speaker 1 (23:14):
No, I'm wondering if the husband has any world
records, because you know 100hours of hip movement, her name
is Ginny Duen.
Speaker 2 (23:22):
I don't know if that's how you pronounce her
last name, but she holds theworld record for the longest
hula hooping session.
Yeah and yeah, that's four days, I mean.
Speaker 1 (23:31):
That's pretty hinge-y right there.
Speaker 2 (23:34):
Maybe she's on hinge, she's unhinged, she's just
being hula hooping, all right.
One last one.
Hit me, okay, you and I laugh alot, so this is making me feel
really good.
I'm kind of wondering why I'mnot like super, super skinny,
but anyway, guess how manycalories you can burn just by
(23:58):
laughing?
Speaker 1 (23:59):
A thousand.
Speaker 2 (24:02):
No, I just need to read the studies.
Just read it.
Studies show that laughing for10 to 15 minutes a day, can burn
up to 40 calories four that'sit, yeah, but think of like how
much we laugh I know yeah so,like I don't know, boom calories
(24:24):
.
Meaning, if you laugh enough,you could technically giggle
your way to like weight loss.
Speaker 1 (24:31):
Oh yeah, All day long .
Speaker 2 (24:34):
Okay, okay, come on, that was good, those were good.
What the Fooks?
Speaker 1 (24:39):
One of them was really impressive.
The other ones were okay, okay,one of them was really
impressive.
Speaker 2 (24:42):
The other ones were okay.
Okay, I have a couple more, notwhat the fooks, but just want
to inspire you to get off yourtuchus.
Speaker 1 (24:50):
Okay.
Speaker 2 (24:51):
Get off your butt.
You know, use a standing deskLike.
I have a standing desk and Ilove it.
Speaker 1 (24:57):
Take multiple breaks.
Speaker 2 (24:58):
Because sitting too long can change your DNA.
Did you know that Mm-hmm.
A sedentary lifestyle has beenshown to shorten telomeres, the
protective caps on your DNA,effectively accelerating aging
at a cellular?
Speaker 1 (25:12):
level Accelerating aging.
That's called spoiling.
Speaker 2 (25:16):
Yeah, In other words, too much sitting literally
speeds up the aging process.
So I don't know if you knewthat, but just sharing that
little tidbit and If you'resitting down, stand up, jump
around for 10, 15 seconds.
Yeah or sway.
You know, bounce with yourknees a little bit.
Speaker 1 (25:35):
Get that little hula hoop action.
Speaker 2 (25:37):
Get some hula hoop in .
I mean, you don't think youhave to do 100 hours you don't
need the hula hoop to do thehula hoop.
Speaker 1 (25:42):
You know what I'm saying.
Speaker 2 (25:42):
I mean, here's an idea.
You could basically walk andlaugh.
That's what I'm saying.
You can listen to our show andlaugh with us and learn, but you
can walk and laugh and burnmore calories.
So put on some comedy.
Speaker 1 (25:57):
Indeed.
Speaker 2 (25:58):
Especially if you think we're not funny, but
you're probably listening to us.
Who would think that You'reprobably not listening to us?
Then I mean point blank period.
Your body makes its ownfeel-good drug, right?
Yes, because it releasesendocannabinoids.
You know, we actually talkedabout cannabinoids in one of our
(26:21):
other podcasts and basicallyit's the same compounds found in
cannabis.
So you know, you don't have toget high, you can just exercise
and get high on exercise, onmovement and that that's
actually a whole differentsystem in your body that
actually works with yourlymphatic system yeah, and it
helps to reduce pain, boostmoods, enhance relaxation.
(26:42):
It gives you a natural highwithout the side effects.
Speaker 1 (26:45):
Indeed.
Speaker 2 (26:46):
All right.
Speaker 1 (26:46):
AKA the runner's high .
Speaker 2 (26:48):
Yeah, that runner's high is no joke.
Speaker 1 (26:51):
Well, we get it when we dance.
Speaker 2 (26:52):
Exactly, that's what I know.
Speaker 1 (26:56):
You don't have to be a runner to get the runner's
high.
You just got to move your body.
Speaker 2 (27:00):
Unless an elephant is chasing me, I'm probably not
running much.
I'm more of a dancer, more of aglider, more of a bike rider.
Yep, okay, here's your call toaction Empowered Posse, it's to
move your body, okay.
Speaker 1 (27:16):
Nice and easy.
Speaker 2 (27:17):
Just move your body and it's going to change your
life Really.
If you're able to move, let'sjust bring it back here for a
second.
You're able to move.
Moving is your birthright.
Speaker 1 (27:28):
Yes.
Speaker 2 (27:28):
Like you have a body.
So March is all about the body.
We're going to be talking somuch about the body and it's
like I don't want you to createthe narrative that it's just so
that you can lose weight.
Obviously, that's not workingfor Americans.
We need a different narrative.
We need to see that it's aboutvitality, energy and living your
(27:53):
fullest life.
Speaker 1 (27:54):
Indeed, the difference between survival and
thriving really depends on howoften you move, and I'm going to
be sharing this week.
Speaker 2 (28:01):
How often you move, and I'm going to be sharing this
week, today, as you hear this,head over to our Instagram and
you're going to see videos ofpeople in their 70s, 80s, 90s,
rocking it out.
Okay, and I have witnessed myparents in their 70s and 80s and
(28:24):
they can do everything.
They are so agile, they can,they can get down, they can
dance.
Like you know, they're having alife that they wouldn't have if
they had stopped moving.
Correct, so that's our call toaction to you is to move your
body, you know, even if, yes,like sex counts, by the way.
(28:46):
So you're looking at me likethis oh yeah, sex.
Sex absolutely counts.
Speaker 1 (28:51):
Dancing, sex gardening, taking the stairs
instead of the elevator.
Speaker 2 (28:58):
Even I find like sometimes, when I'm cooking like
a crazy recipe and I am, likeyou know, moving from one side
of the kitchen I mean we have abig kitchen- but, still like
from you moving from one side ofthe kitchen and like chopping
and then just going back andlike you know, I'm not saying I
get out of breath, but I amsaying like that's movement that
counts as movement, that countsas you standing up and doing
(29:19):
something for yourself.
Speaker 1 (29:21):
Yeah, oh, certainly.
Speaker 2 (29:22):
So we have a challenge for you.
It's the movement is medicinechallenge and it is to just move
five minutes per day.
Speaker 1 (29:32):
Just five minutes.
Speaker 2 (29:33):
Just five minutes per day.
And if you do that, we want tohear from you after 30 days,
like, what did you notice?
What changed for you?
Like, just track that you movefive minutes per day.
And if you want to, you can DMus your favorite way to move.
We are at the EmpowermentCouple and, of course, tag your
(29:53):
friends in our podcast shows,like, we want this message to
get to more people.
We want to empower you to move.
And do you have anything elseyou want to say?
Speaker 1 (30:04):
I'm just going to say listen and subscribe for more
life-changing empowerment tips.
I like saying that you knowwhat I'm saying.
Speaker 2 (30:11):
That's what you're going to say Listen and
subscribe for my life changingtips.
Uh, coming up this month we aregoing to be talking about your
lymphatic system, because yourlymphatic system has no pump.
You are the pump, honey that iscorrect so we're going to bring
you all kinds of goodness aboutthat, and we talk about that
(30:32):
typically in March, because thisis when we really get our body
moving.
Speaker 1 (30:37):
So March on.
Speaker 2 (30:39):
March on honey March in place.
Whatever you gotta do, fiveminutes a day you could do it.
Anything else you want to?
Speaker 1 (30:45):
say.
I think that it should be knownthat you don't have to be an
athlete to move your body.
You just have to move right.
You don't have to be in anycertain form or fashion, you
just have to move your body.
And let's make movementmedicine again.
Speaker 2 (31:06):
Yes, yes, and I had this.
What the fuck that I didn'tinclude that?
I was like waiting to say, like, because Mike can always dance
before we get on the mic.
And I was like, oh, if he saysno to dancing, I'm going to read
him the study and the study sayI never say no, I know, I know
how it works.
Speaker 1 (31:23):
I came here in an awful mood.
Look, we're going to dance.
Okay, here we go.
Speaker 2 (31:27):
You didn't come in an awful mood, you just came was a
little tart.
It wasn't sweet After we danced.
You were good, I got you.
Speaker 1 (31:39):
I got you there, it always works.
Speaker 2 (31:40):
You're welcome.
Well, listen, this is what Iwas going to say to you.
We're going to end on this.
Studies show that dancingregularly improves
neuroplasticity, helping toprevent dementia.
Neuroplasticity helping toprevent dementia it's one of the
only physical activities thatstrengthens both your brain and
(32:02):
your body at the same time.
Did you know that?
Speaker 1 (32:05):
It makes sense because as you're dancing, you
are actually moving your body towhatever beat.
So yeah, I can see cognitivelythat it requires some firing in
the brain.
Speaker 2 (32:14):
Yeah, and it requires like coordination, but also
that you're listening and thenyou're thinking about moves and
sometimes you're, like you know,lip syncing, so like and let me
tell you, it is really, reallydifficult to dance and be in a
shit mood.
It.
So is it is.
Speaker 1 (32:33):
Like I was trying to hold on to mine today.
That guy's like and you're likeoh, we have to dance, like oh
damn it.
I have to let that go.
Speaker 2 (32:42):
Aren't you so happy that you did?
Speaker 1 (32:43):
Oh yeah, of course.
Speaker 2 (32:44):
Yeah, because this is way you're going to get so much
more done this way.
Speaker 1 (32:47):
Indeed.
Speaker 2 (32:48):
And with fun.
And also, I will just say thatwe have a Dance medicine podcast
that we did a couple years back.
So if you aren't dancing andthis didn't inspire you, go back
and listen to that.
Speaker 1 (33:00):
Dig in them crates.
There is a plethora ofinformation.
Dig in the crates, you likethat.
Speaker 2 (33:06):
Yeah, I do like it.
All right, love you.
We are sending you the highestvibrations.
You are held, you are lovedSending you the highest
vibrations.
You are held, you are loved.
Speaker 1 (33:21):
So, going back to that, what the fuck about the
marathon juggler?
Uh-huh, it kind of likedestroys any and all excuse that
you have.
Oh, I'm juggling too much.
No, no, no.
Speaker 2 (33:38):
This dude juggled and finished a marathon.
I'm juggling too much.
No, no, this dude juggled andfinished a marathon.
Juggling too much.
Yeah, or um, like when somebodylike my brother is really good
at hula hooping and now I'mgonna be like, yeah, but can you
do it for a hundred hours?
Yeah, I'm like, here's what Iwant to go?
I want to know who has hulahooped and juggled and run a
marathon.
(33:59):
Now that would be a what thefook.
Speaker 1 (34:01):
You know what would be the, what the fook.
Speaker 2 (34:03):
While getting chased by an elephant.
Speaker 1 (34:05):
Actually, whilst we travel, right, I'm going to set
my own you know what the fook?
And I'm going to try to hulahoop without hula hooping,
without the hula hoop at all.
Just the movements, just thegyrations.
Everywhere I go, everywhere Igo, just little gyrations.
Speaker 2 (34:26):
Oh, you're going to be that creepy dude, huh.
Speaker 1 (34:29):
Sir, are you okay?
Oh, I'm just hula hooping in mymind.
I'm trying to set a record.
I will not stop.
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