Latest / Cultural Wars | America Out Loud News / Fact versus fiction of exercise… to mental health and the Olympics

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Fact versus fiction of exercise… to mental health and the Olympics · Cultural Wars | America Out Loud News

0:04
Good day.
0:05
Welcome to the Midday Report on the American Well News Talk Radio Network.
0:10
The count on momentum spin.
0:11
I'm your host, Dr.
0:13
Franco Musio.
0:14
To our friends listening in the United States and around the world.
0:18
Well, we're going to take a little break from geopolitics and the impending invasions to uh a different, maybe fun a topic more enjoyable uh and applicable to our lives.
0:30
I'm titling here Fact versus Fiction of Exercise, two Olympic Mental Health with an expert trainer, uh Dr.
0:39
Matt.
0:39
I was just about to call you doctor, but which you are actually, Dr.
0:43
Matthew, Mr.
0:44
Matthew Matt Niblock, uh, who's been with us on two previous shows.
0:49
So Matt is currently the director of pickleball and also coaches pickleball independently in the Northern Virginia and Maryland areas, uh, right outside of Washington, DC.
0:59
He's been playing pickleball for six years and coaching for two, although I could swear it's much, much longer than that.
1:06
Prior to coaching, Matt spent 30 years in human resources.
1:10
He used all his skills and applied it to uh to exercise for various companies with an emphasis on hiring and management.
1:18
He also has a passion for fitness and sports, and he has demonstrated that very, very nicely, having played and coached a bunch of sports baseball, swimming, football, tennis, basketball, they're all different.
1:31
Uh honestly, everything but hockey and cricket, but I'm sure he could do that in due time as well, I'm sure.
1:38
He holds a BA in English from the University of Vermont.
1:41
He's also an academician in a sense regarding exercise.
1:45
He he loves the study of physiology and biology, and kind of like the East Germans.
1:51
You you get well, actually, now you can get degrees all over the United States for that too.
1:55
Uh, I can't wait to pick your brain.
1:57
Matt about many different topics under the umbrella of exercise.
2:01
So there are many myths and and truths, and but there's misconceptions out there.
2:06
And now that the Olympics are ending, um, there's much to speak about that as well from a different different angle.
2:12
So, first of all, welcome again to the show, and agreeing to uh to treat me and the audience with your experience and insights.
2:20
Now, our third show together.
2:24
Thank you, Dr.
2:25
Muzio.
2:26
And no, I'm not a doctor.
2:27
I don't even play one on a podcast.
2:29
You don't.
2:30
Wait a minute.
2:31
I'm not playing one.
2:33
I'm not playing one.
2:34
I know, you're the real deal.
2:35
It's a real deal.
2:36
MD.
2:37
Okay, let me let me start though um with an apology.
2:41
This is about my last two shows uh for the audience.
2:45
I was speaking uh along with IQ Razuli uh against really the regime in Iran uh and not the citizens of Iran and not to Islam in general.
2:56
So uh, but but the focus should be on the citizens and their protests.
3:01
There are very many honorable Muslims.
3:03
And in fact, my wife was born in Tehran.
3:06
She came to the U.S.
3:06
at the age of 12 uh and witnessed her grandparents going to the mosque, etc.
3:12
She does not practice it, nor does her family at this point.
3:15
Um, but there's a great separation from the fanatics really with any religion and the peaceful, good and wonderful Muslims who are reflections of God themselves.
3:24
So uh it's the hypocrites in the regime that are on center stage now and should not be giving Muslims all the Muslims a bad name.
3:33
In fact, uh that's that's why the citizens want the theocracy to be overturned, overthrown.
3:40
And because of their hypocrisy and killings and unethical machination.
3:44
So, as I said, I I work with I know many extremely honorable Muslims, and and I did not in any way want to give that uh impression that all Muslims are you know what was described, not true at all.
3:57
And again, you can apply that to Catholics, you can apply it to Christians, you can apply it to Jews anything.
4:03
So, as a brief introduction, I always repeat myself to my patients there's no better medicine for the human body than exercise, a movement, physical activity.
4:12
So, not necessarily going to the gym until you're at the point of utter exhaustion and blue in the face, but some measured physical activity, uh several times a week, hundreds of thousands, there's hundreds, there's thousands of types of levels of activity and exercise.
4:28
So regular exercise can result in benefits to all uh to all of our organ systems, our heart, our brain, our psyche, our mood, or quality of life, glucose control, sugar control, obesity.
4:41
You go on and on, bones, ability to manage stress, that's a huge one uh in our lives, uh, our liver livers, our immune system, uh, fighting off infection.
4:51
In fact, studies support the antithesis, the opposite as well.
4:55
So inactivity increases our risk for heart disease, sorry, stroke, obesity, diabetes, the metabolic syndrome, which is diabetes, obesity, high cholesterol, and and clearly overall are uh our risk for mortality and having a shorter life.
5:11
So I want to start with one here, Matt.
5:13
That uh, and these are common myths versus facts.
5:17
I'm gonna tell you myths first.
5:19
So um we spoke uh a lot about well, somewhat about this the last time, but cardio is the best way to manage my weight.
5:26
So running alone will make you fit.
5:30
So what say you you said two things, you know, cardio alone will help me lose the most weight, it will help me stay fit.
5:42
So, no, it's it's not gonna help you lose the most weight.
5:47
Um, it certainly does help keep you fit.
5:50
Um, I think for the longest time, everyone was really laser focused on cardio from the running revolution, the late 70s and 80s, aerobics and 90s and everything was you know, jumping around and exercising, and we weight lifting was reserved for you know, bodybuilders or strength training, but now the uh sort of everyday gym enthusiast has realized more and more that weight training is a really effective way to um manage you know your weight, whether you want to gain muscle or lose fat.
6:25
So although the treadmills are still completely overrun with people, still plenty of people on treadmills.
6:31
They are that's not a bad thing.
6:34
In fact, I have to wait many times.
6:37
But um, so you're telling me, and everyone is saying, just like uh you go to your financial advisor if you have one, uh that like a diversified portfolio, in other words, balance, balance your exercise, don't overdo it with one particular type of exercise, meaning only cardio.
6:56
Absolutely.
6:57
It's also a great way to ensure that you don't get burnout.
7:03
So lots of people who I play pickleball with.
7:06
You know, one woman, one of my students says pickleball is my dessert.
7:10
You know, she does it twice a week.
7:12
Um she also does, you know, Pilates, uh-huh, some weight lifting, and um uh yoga.
7:20
Yes.
7:21
And so that diverse sort of catalog of actually it's it's good for her because she stays at it and doesn't get burned out because a lot of people go through cycles, you know.
7:31
They do.
7:32
And uh you said that's her dessert, the pickleball.
7:35
Is that what she says?
7:36
That's what she called it.
7:37
I thought that's an interesting way to phrase it.
7:39
Yeah.
7:40
I I found this interesting in researching this even more that that we as human beings are are designed.
7:47
I mean, based on our more than ancestors, based on you know, the first human beings were designed to walk great distances and and also to sprint.
7:58
So our paleological ancestors, uh, that they had to migrate to food sources and occasionally, maybe more than occasionally, they they had to run very fast to escape lions and hungry predators.
8:13
And but it's really the truth.
8:15
So we're gonna talk about this later about body types, and some are more predisposed to different types of cardio or different types of exercises.
8:24
So long distance running, if you notice, who wins the um the marathons in New York and Boston and Washington, everywhere.
8:33
Many times it's the Ethiopians and the Kenyans, right?
8:36
Their body types predispose them.
8:38
Uh or or uh and Jamaicans too, uh uh give them a head.
8:44
But uh if if all of us wanted to um be like Ethiopians and Kenyans and Jamaicans and you have you know you name it, uh, we'll sustain injuries if we force ourselves to do that.
8:56
Uh most of us, maybe not all of us.
9:01
What do you think?
9:02
I agree.
9:02
Uh, there's also well, there's also uh some data.
9:06
You know, Kenya is fairly high altitude.
9:10
Yeah, certainly body type factors into it.
9:13
The folks that train for the high-intensity marathons are very low weight.
9:19
They've optimized their training again, high altitude.
9:22
It's also a really big part of culture.
9:24
But certainly you have to be a certain body type, you know, people who are six foot eight and six foot ten, you know, uh, probably not gonna be the world's best marathon runners.
9:40
Good good point.
9:41
Bone structure is just too big.
9:43
Yep, yeah, yeah.
9:44
Good point.
9:44
And after a certain height, you can't be a fighter pilot uh either.
9:48
You just can't fit in the cockpit.
9:50
And um, you know, it it's the the opposite.
9:53
Some of my patients they're very, very much into weight training.
9:56
That's all they do.
9:58
So, in fact, no cardio.
10:00
And I keep telling them, wait a minute, wait a minute.
10:01
No, no, no.
10:02
You have to do cardio.
10:04
You can't just do only weights.
10:06
That's not, you know, you have to do things in life in moderation.
10:11
Uh and especially exercise.
10:13
So they have these huge, huge muscles.
10:16
They're very proud of themselves.
10:17
But I said, you know, what's what's the benefit of huge muscles?
10:21
And you know, you look like the incredible hulk, and then in a few months you're gonna die from a cardiac arrest.
10:28
You don't you don't want that.
10:30
You don't want that.
10:32
Well, they're forgetting them about the most important muscle, right?
10:36
Yeah.
10:36
Yeah, gotta keep that in shape.
10:38
It's a muscle, too.
10:39
I mean, different muscle tissue than your quadrant stuff, but it's it's a muscle.
10:43
Right, right, exactly.
10:44
Okay, here's one.
10:45
No pain, no gain.
10:46
If I'm not sore, I didn't work, work out hard enough.
10:52
What do you think?
10:53
Yikes.
10:53
Yikes.
10:54
Well, short answer.
10:57
Short answer is no.
10:59
So there's two types of soreness.
11:01
There's the soreness that we can feel during weightlifting or exercise, which is typically lactic acid.
11:10
Uh, but that's not what makes us sore in the next 24 to 72 hours.
11:14
That's usually micro-tears in our muscle.
11:17
Right.
11:18
You don't have to get to the point where you are sore.
11:21
What I tell people is if you if you start to struggle to lift the weight or you you feel like you're getting a little bit weaker while you're lifting the weight, you're definitely doing some micro tears, and your body is going to adapt and make those cells stronger.
11:36
You're not going to produce new cells, but you know, I I would say get to the point where you struggle a little bit and you will be improving.
11:45
Mm-hmm.
11:46
Mm-hmm.
11:47
Yeah.
11:47
Um here's one cardio is the best way to manage my weight.
11:52
So running alone will make me fit.
11:55
We spoke about this.
11:56
We spoke about this, and uh, you know, we spoke about diversification, but and we spoke about we just did no pain, no gain.
12:04
I'm gonna add one here.
12:05
I could spot reduce fat to do crunches to lose belly fat.
12:09
So people say that this in tandem with all the other things.
12:13
And tandem with cardio is the best way to do it.
12:15
In tandem with no pain, no gain.
12:17
So I can spot reduce fat.
12:19
I could do crunches all day and all night, and I will lose my belly fat.
12:24
Well, if you could do that, I think you'd put entire sectors of plastic surgery.
12:30
Out of business, yes.
12:32
Good point.
12:33
You can't you can't spot reduce fat.
12:36
Uh one thing I have seen for the better in society is that people seem less obsessed with the standard traditional scale as a measurement of success.
12:47
This was really paramount in the 80s and 90s, step on a scale.
12:51
I lost 10 pounds.
12:53
Now more and more people are becoming aware that gosh, you know, losing overall weight, you know, whether I was 155 pounds last week and now I'm 145.
13:05
That does that's not necessarily indicative of health.
13:08
It could be water weight, you could have lost some muscle.
13:11
Right now, right, good point.
13:13
Yeah, running is sure.
13:15
You definitely you will lose weight if you run, let's say 20 miles a week in different increments, manage your diet to a certain extent, you probably will lose some weight.
13:27
Absolutely for sure.
13:28
Lose weight.
13:29
Yeah, but it's not the only way to do it.
13:32
We're gonna talk about this a little bit later in terms of diet, which is honestly key.
13:36
Honestly, key, well, both in tandem, but diet overtakes all of this, right?
13:42
Yeah, it does, and you're you're seeing that awareness at the professional level for the first time in a while.
13:48
All these professional athletes for the last 10 years are getting lots of counseling, especially NSL players that were just sort of bulked up, um, even baseball players, which they didn't even really focus on.
14:00
Well, so we're gonna talk about steroids and growth hormones and illegal things about bulking up.
14:07
Many of them have done that.
14:09
Many, and also football players, by the way.
14:11
They do these spot checks, you know, in the locker rooms, but uh uh there's ways of getting around that.
14:18
Uh there's ways, and then if you're a center, if you're a lineman, you need to be bulky, you need to be huge.
14:25
And and then I see what happens afterwards.
14:28
Uh, you know, years later, after they retire, and it's not always pretty.
14:33
It really isn't.
14:34
Um, here's one.
14:36
Um, I need to work out every day in order to see results.
14:39
So basically, more exercise equals better results.
14:45
No, I mean, and unless um, you know, one day is you know, just 15 minutes of walking, depends how you categorize exercise.
14:56
But let's say you're on a running regimen, you certainly should not run, you know, five to six miles every day.
15:03
Your body needs to recover.
15:04
It literally needs time to nourish cells.
15:09
You need rest, you need nutrients, and if you don't give it rest, you're never going to repair, and that's going to cause other issues.
15:17
I I mean, um, and dovetailing with that, some people say, well, okay, even though I I don't work out every day, and and I know it's not good for you, but when I do work out, uh my workouts need to be very long for me to see any results.
15:33
So basically, I'm saying the same thing.
15:35
More exercise equals better results, but you're concentrating that three times a week and you're resting the rest, you know, the other days of the week, but you're doing incredibly long workouts.
15:49
Unless you're training for something that is specifically long in you know, time length, like a marathon or a triathlon.
15:59
Yeah, you don't have to train for very long to get results.
16:04
You know, you could do 20 to 25 minutes of weight training and get a lot done in a short amount of time.
16:11
You know, in fact, I know a couple of Olympians, and you know what they do.
16:14
They uh they're they're more scientific, and they bring uh just like a glucometer, you know, testing sugar, but they test lactic acid.
16:21
And when their lactic acids get to a certain point during their training, they stop, they stop, they do not continue training that particular day.
16:32
They said, Look, no, no, and and clearly they're they're correct about that.
16:37
So, yeah, more exercise, and and I see rhabdomyolysis sometimes, people who are not well trained, and then what happens is you're talking about micro tears, but they have many, many micro tears, and the contents of the muscle uh cells deposit within the bloodstream, then you have kidney failure, you have all kinds of body shutdown.
16:59
You don't want to do that, you don't want to do that either.
17:01
You need to be, as we said, balanced.
17:03
So, Matt, let's hold that point.
17:06
And uh we're gonna stop for a commercial break, and we will be back momentarily.
17:11
Hold tight.
17:12
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19:06
Welcome back.
19:07
Welcome back with our friend, our trainer, our expert trainer, Matt uh Hiblock.
19:12
So Matt, I'm gonna go through some more of these because they're to me, they're fascinating.
19:17
Um I have to go to the gym to work out.
19:21
A lot of people think that, that they have to go to the gym.
19:25
Uh, you know, and get a get a uh a subscription or or you know, uh apply and take the time to go through traffic and blah, blah, blah.
19:34
What do you say when they tell you that?
19:37
Absolutely not.
19:38
No, and in fact, that's how a lot of people get in trouble.
19:43
They haven't been to the gym and let's say a couple years they go to the gym.
19:46
There's all this great state-of-the-art equipment that's designed to really isolate muscle movement, whether it's a bench press, and they haven't done anything.
19:57
It would really behoove them to spend.
20:00
Two or three weeks at home doing some push-ups, air squats, um, some dynamic movements that get some blood flowing to the muscles, maybe break them down a little bit, build them up for two or three weeks, because if you go from zero to a machine that is specifically designed to isolate, you could be sore for three, four or five days.
20:25
Yeah, and the trouble is, yeah, some and some people work through that, go through that, or can mean they continue to exercise with the soreness, and that's when you get in a lot of trouble, a lot of trouble.
20:37
I had one nurse tell me, you know, this was a few years ago.
20:41
She said we were in the emergency room, and she said, What do you think that my urine is brown now?
20:46
I said, What?
20:48
She says, Well, I I went to the gym, I haven't been to the gym in a long time, but you know, I I I really really want to make make up, I wanted to make up for lost time.
20:58
And then all of a sudden, like an hour later, my urine turned brown.
21:03
And I said, I'm sorry.
21:05
I don't mean to laugh.
21:06
No, good.
21:07
Well, that's rhabdomyolysis.
21:08
In other words, that's what I was talking about.
21:10
That the muscle, the um, sometimes you can have a fistula, meaning you can have a communication between the GI tract and the urinary tract.
21:18
So you're basically, I don't want to get too gross, but you're urinating feces.
21:22
No, this was not that.
21:24
This was rhabdomyelysis.
21:25
So we we had to admit her.
21:27
We had to put her upstairs and load her up with IV fluids, and over about 24 hours it improved, but she was there for about three, four days in the hospital.
21:37
Yeah, she had raptomyolysis.
21:39
So, okay, here's one for you, Matt.
21:41
I I feel like I'm I'm these are not really softballs, but some they're gonna get harder.
21:46
So, as an older adult, I should not lift heavy weights.
21:58
Yeah, yeah.
21:59
Lift heavier weights the older you get.
22:02
I um read a very interesting study about speed between the ages of 50 and 70, the top mile times did not decrease significantly.
22:15
So, you know, they were basically saying you really don't get that much slower, weaker between 50 and 70.
22:22
However, you know, obviously you can build up to it.
22:26
Um, I've seen 60, 65-year-old people at my gym who are in tremendous shape who can lift put more weight on the bench press bar than I can do, and they are in great shape.
22:38
They've been doing it for a while.
22:39
They've been doing it for a long time, maybe more than a one.
22:42
Yeah, yeah.
22:43
I I have kind of an anecdote.
22:45
Um, this has happened more than a couple times.
22:47
I I got a call to the emergency room all the time.
22:50
This uh 95-year-old person was asked to come to the ER because of labs that were done the day before blood work, and the blood work was extremely abnormal.
23:04
So I had the chart, I the curtain was there.
23:07
I opened the curtain and I said, uh Mr.
23:11
So and so, I don't remember his name.
23:12
And I looked at him and I said, I'm so sorry.
23:15
I'm so sorry, I have the wrong patient.
23:17
And he was smiling.
23:18
He says, No, you don't.
23:20
I said, Well, what?
23:22
Says 94 years old.
23:24
And he looked at me, I looked at him.
23:26
He says, Well, I was at the gym working out, and um, and I I got this call, and I don't really know what was going on.
23:33
So the first thing is he looked 30 years younger, 30 years younger.
23:38
Wow.
23:38
Secondly, what it happened was he was having problems with his prostate and and blocking his urinary tract, causing his creatinine to go way up and you know, uh acute kidney failure.
23:50
But he was working out, he was muscular, he he it blew my mind.
23:55
But but it happens, it does happen.
23:58
He was 94 years old, so you know, and and of course, genetics plays a big role in this.
24:04
I um it must, but nonetheless, uh you know, perseverance and having a will is very in any part of life, any endeavor that one has, and he looked very happy.
24:17
He really did.
24:18
He just didn't know why he didn't know why he was in the he did not know why he was in the emergency room.
24:23
So we had to put a catheter in to drain his bladder and then kept them there.
24:28
Um okay, here, I um I have a me, but I mean uh strength training workout I like, and I know how to do it, and I don't need to change it.
24:40
All right, many individuals will say that will say, Look, I have a routine, and it's the same routine.
24:46
I'm doing the same thing three, four times a week.
24:49
Why do I need to change it?
24:52
Or do I need to change?
24:56
The question I would ask them is are you not seeing the results you want?
25:02
Are you not hitting the goals you want?
25:05
So I do know a lot of people who fall back on very similar routines, but they're quite happy with the results.
25:12
Yes, the body is very adaptive, and there certainly is a risk that um your body after a while is not going to respond the same way.
25:22
But if people are getting the results they want from certain routines, there's nothing wrong with keeping things the same.
25:29
The biggest asterisk is it interesting to you, you know.
25:33
Again, are you hitting your goals?
25:34
But are you still motivated to go?
25:37
A lot of times routine burns out people and they lose interest.
25:41
But if someone sort of psychologically or mentally adheres to this ritual or routine and it works for them, I would say do it.
25:50
Yeah.
25:51
Well, here I I have I have something.
25:53
Why don't you put earphones and listen to uh, you know, like what I do, listen to Def Leopard, listen to uh oh my god, let me name some just for me, Rolling Stones, how about uh Led Zeppelin.
26:08
Um so that even though it gets to be boring, not not listening to the SOG stuff, not boring.
26:15
So that's what I do.
26:16
I get it.
26:17
You get it?
26:18
I get it.
26:19
Okay, okay.
26:20
So if I remember correctly, the other day, uh my friend here was playing Chuck Mangioni during pickleball.
26:29
And although I love the music, I was kind of falling asleep.
26:33
So what did I ask you to do?
26:36
I asked you, do you remember?
26:39
Yeah, the the well, the first request I think was Metallica, and then looked around.
26:44
Yeah, yeah.
26:45
And you know, you got to know your audience, and you're like, yeah, well, guns and roses.
26:49
Okay, guns and roses.
26:50
Put on GNR.
26:51
Yeah, yeah, yeah.
26:52
Yeah, yeah.
26:52
So that was good.
26:53
That was good.
26:55
And people woke up.
26:58
All right.
26:58
So I'm this is gonna be kind of a segue, but uh, because I it I find fascinating between fat and muscle, fat and protein.
27:08
We're gonna talk about that in a little bit, but here's a couple more softballs.
27:12
Um, it doesn't matter what I eat, uh, is I'm very active.
27:16
So if I exercise, I can eat whatever the hell I want.
27:20
People tell me that all the time.
27:24
I well, no, clearly no.
27:27
And and I think sometimes we get we get lured into that, you know, whether it's our Fitbit watches or Apple watches shows us how many calories we're burning, but you know, there's a mantra out there that you you cannot outwork a bad diet unless you're in constant motion for 24 hours a day, unless you're an ultra marathon or burning thousands and thousands of calories, it's very difficult to outrun the numbers.
27:53
You can only burn so many calories in a day, and we have because of society and where we are today, we just have these calorie-dense power-packed processed foods that if you don't watch it, the numbers don't lie.
28:09
No, you could take in thousands of calories, you know, pretty easily.
28:13
Like going to McDonald's, similar to that.
28:15
Um, yeah, I see some doctors, and and they are pretty faithful about working out, but then I see them uh up in the nurses station eating garbage, uh basically eating garbage.
28:27
They're eating chocolate cake because they have like birthday parties for nurses, and and they're all eating chocolate cake, or they're all eating.
28:35
Oh my goodness gracious.
28:36
And so they said, but but they tell me, no, no, I work out, I work out.
28:40
I said, Yeah, you work out.
28:42
You're still fat and you don't look good.
28:45
But you work out.
28:47
Okay, here's one.
28:48
I'm too old to exercise.
28:50
I'm too old.
28:51
I'm too old.
28:52
I'm I'm lazy as hell, but I'm too old to exercise.
28:56
And what does old mean?
28:58
Honestly, I I don't know.
29:00
Old can be anything.
29:02
I'm too young to exercise, too.
29:04
You can say that.
29:04
I'm too young to exercise.
29:06
That's a good one.
29:07
I think we hear less and less of this because a society, so many.
29:12
If you look at the demographics of certain gyms, it's a lot more diverse from an age standpoint.
29:18
It has become more accepted.
29:20
Uh baby boomers, you know, I think we're slower to embrace this, but baby boomer gen two gets it, Gen X, my generation certainly gets it.
29:34
You're never too old to work out.
29:36
Obviously, you don't want to overdo it.
29:38
I mean, look at the 95 year old example.
29:42
Yeah.
29:42
Yeah.
29:43
Exactly.
29:44
Exactly.
29:45
I mean, I can I could give you more stories like that.
29:48
I can.
29:49
And and you know, they're very uplifting stories.
29:52
They they really, really are.
29:54
Now, I can tell you the opposite.
29:56
I have some late 20 year olds and 30 year olds.
30:00
And physiologically, they're like they're in their 90s.
30:04
And they're not healthy 90s, by the way.
30:07
So I mean, it goes the other way too.
30:09
It really does.
30:10
It does, yeah.
30:11
Um, okay.
30:13
I exercise all the time, regularly.
30:15
So it doesn't matter if I sit down all day.
30:18
Um, there you go, myth.
30:20
Fact or fiction.
30:22
So I sit down all day.
30:24
I'm at the computer all day.
30:25
That's what I do.
30:27
I I work in an office, I'm at the computer, and so I exercise.
30:32
So it doesn't matter that I have a very sedentary job.
30:38
It certainly does matter.
30:39
I think most people have the common sense to get up and move around.
30:46
I think being sedentary in the same position, sitting down, gosh, for more than 90 minutes, two hours is pretty rough.
30:55
Whether you're stuck at a conference or you have an all-day meeting, or you have back to back meetings.
31:00
Right.
31:01
Working in offices for the past 30 years, I've seen people be better about getting up and moving around.
31:07
Um, it's not what our bodies are designed to do.
31:10
No, we've been right paleolithic uh man.
31:16
Does not sit in a granite chair.
31:18
No, or nor nor was that person stuck in traffic either.
31:23
So that's another thing.
31:24
No hours and hours.
31:26
That just didn't happen.
31:28
There was no traffic.
31:29
Well, maybe traffic along the way to you know, hunting, but but not car traffic at all.
31:35
And it depends where you live, but if you um, you know, if you live in large metropolitan areas and and you have to commute and and you have traffic to contend with, you're in Los Angeles.
31:46
People in Los Angeles understand very well when I'm talking about uh New York, New York City, Washington, DC has become a nightmare.
31:55
Uh and the suburbs of DC, you know that.
31:58
Um, yeah, I mean, these big Dallas, uh, Austin now.
32:02
So, but but you can't help that.
32:05
So, you know, yeah you can't.
32:08
But okay.
32:09
Here, I'm too unhealthy for exercise to make a difference.
32:14
So I'm really fat.
32:16
Oh, I'm sorry, overweight.
32:18
I'm overweight, I eat a poor diet, and uh and I'm moving less and less.
32:24
So, you know what?
32:25
It's not gonna, it's not gonna, and I smoke, it's not gonna help.
32:29
What do you so I'm I'm I'm too unhealthy?
32:33
Let's get rid of the smoking part.
32:35
I I think let's keep that aside.
32:38
There's you just can't get away with that.
32:40
Um, however, it is certainly gonna help.
32:43
I think the hardest thing is, you know, how does one begin?
32:49
You were talking about people in their late 20s having biological ages of being much older.
32:55
Oh, yes.
32:56
A lot of the exercising in people's lives comes from routine and it's cultural.
33:03
That's why I was big at you know, big advocate of pickleball because it's very social.
33:07
Uh it gets people to the court.
33:09
It's sort of this one-two punch of laughing and doing stuff.
33:13
You have to make it fun for people to do it.
33:16
And sometimes it's it's very hard to start.
33:19
People don't know where to start.
33:21
Like, all right, well, I'll walk outside alone, and that doesn't seem very fun.
33:25
But getting to a gym and doing a class, doing a beginner's class, getting on a treadmill and just walking for a little bit and being around other people can certainly help stimulate that routine and help develop a lifestyle.
33:37
So I think it's all about lifestyle and routine.
33:40
I have a solution.
33:41
They can listen to our radio show.
33:43
Uh or or once it goes to podcast, they can they can walk for an hour and listen to us talking.
33:49
How about that?
33:51
I do that with other podcasts.
33:53
It's a great way to multitask.
33:55
Yeah, yeah.
33:56
Why not?
33:57
But our ours, listen to ours first.
34:00
Um the tobacco part, yeah, for sure.
34:06
You know, if you stop tobacco smoking, um, it it well, it's gonna take a few years, but but up to five, ten years, uh, you're almost equal to someone who is not smoked in terms of risk uh risks from the tobacco.
34:21
But um, anyway, here we go.
34:22
Squatting.
34:23
This is a good one, because I I didn't know this.
34:27
Squatting is bad for my knees.
34:32
Hmm.
34:33
I will say that putting weight on a bar and then putting that bar on your neck and shoulders is not the best thing for you.
34:43
Right, right, right.
34:44
No, no, I I no, not extra weight, right?
34:46
No, not extra weight, like the weight lifters, no, no, just squatting.
34:50
I haven't seen how it's bad.
34:52
It's as long as you have the right range of motion.
34:54
Yeah, I haven't seen.
34:56
I mean, there are people who do it in correct incorrectly, and it's too much range of motion.
35:02
So no.
35:03
Yeah, squatting is a primal movement, actually, by the way.
35:06
We're we're made for squatting.
35:08
I guess just to get down and and and look at the uh giving a heads up to the for the tigers and the lions and such, I don't know.
35:16
But um, for example, a toddler will squat to pick up a toy, and uh we're you know, we're we're our bodies are or wire or are made to do that.
35:27
So it it's not a bad thing.
35:30
And in fact, now if you're way overweight and you're putting a lot of extra pressure, you have these knee issues.
35:37
Uh I think a lot of that comes from extra weight that's placed on the knee.
35:43
So if you're at an appropriate weight, squatting is actually not a bad thing.
35:48
Um here's a really good one, which I had problems with stretching before a workout.
35:55
Will stretching prevent injuries and so is it a good thing to stretch ahead of time?
36:03
Dynamic stretching.
36:05
You need to get the blood pumping too.
36:07
So anything you see people sort of you know, hopping and moving their knees out and doing lunges, stuff like that, standing in place and touching your toes or sitting on the ground and touching your toes.
36:22
The data is in that doesn't really do much.
36:26
You need to get the blood flowing and warm your muscles up five to ten minutes.
36:29
Right.
36:29
That's so static.
36:32
Static stretching.
36:34
So when you have cold tight muscles, yeah, like before resistance training, um, it can actually harm you more than do good.
36:41
So what I'm seeing here is that it's probably better to do that after you finish your workout, but the dynamic movement the um is is much more important versus the static.
36:52
Uh so keep the static for post post-workout is what I've been taught.
36:58
That's what I've been taught.
36:59
All right, we're gonna take another commercial.
37:01
You know, time goes by really fast talking to you.
37:04
It really does.
37:05
But we're gonna go to another commercial break, and when we come back, we're gonna talk about fat versus muscle, which fascinating fun facts and diet, and but we're gonna dive into the Olympics as well.
37:19
Uh so hold tight.
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38:25
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38:29
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38:36
And welcome back.
38:37
We are back with um expert trainer, Madame, uh going through myths uh and and facts.
38:44
So um this is fascinating to me.
38:48
If the number on the scale isn't going down, you're not losing weight.
38:53
You're working out, you're doing all the right things, you're being a good boy, good girl.
38:57
And but I get this a lot, but you're not losing weight.
39:03
What say you?
39:08
Certainly could be losing fat and gaining muscle, which is probably the goal of a lot of people, you know, as most people know by now, muscle weighs more than fat.
39:20
So you could be losing, you could have lost eight pounds of fat and gained eight pounds of muscle.
39:30
Happens all the time.
39:32
Yep, yep.
39:33
There you go.
39:34
There you go.
39:35
So um, and and this leads right into my next fact versus fiction.
39:40
And I didn't know this.
39:42
Uh, but listen to this.
39:45
Muscle turns into fat if I start stop working out.
39:53
I've always laughed at this.
39:55
Like, what it what do they mean by that?
39:57
Does that mean a muscle cell somehow more?
40:00
Into a bad fellow.
40:01
Like it changes it.
40:02
Yeah, that's what it means.
40:03
So in other words, if you look at Arnold Schwarzenegger, right?
40:07
And I remember him when he first came from when he first came from Austria.
40:10
And he had some incredible public relations people with him.
40:13
And he was talking about eating baby food and eating, you know, green beans, crushed green beans, and all that.
40:22
That's all he was eating, and blah, blah, blah.
40:24
But he was huge.
40:25
He was absolutely huge.
40:27
And then you see him as time goes on.
40:29
He's still built very, very well, but but maybe he's not a good example.
40:33
But but there are yeah, I have football players.
40:36
I have all these hockey players who are just incredible specimens.
40:40
But then over time and they stop playing, they retire.
40:44
So what you said is 100% right.
40:47
No, no, the muscle cell doesn't morph into it was called an adipocyte or a fat cell.
40:53
They're completely two different tissues.
40:56
Bottom line is you're you're not exercising and you're eating, you're eating more, and maybe you have a bad diet.
41:02
So you talked about this about muscle being, so it's actually denser than fat.
41:08
So if you have one pound of muscle and one pound of fat, they're both one pound.
41:14
But but the muscle is is it up to 20%, 15 to 20% denser.
41:19
So I have some statistics here.
41:21
It may not mean anything, but it but it really does.
41:24
So muscle is 1.606 grams per cubic centimeter.
41:30
It's like like a milliliter in volume.
41:33
Uh fat is 0.92 grams per cubic sonometer.
41:37
So muscle is more compact.
41:39
It takes up less space.
41:42
And that so the weight may be the same.
41:44
One pound of fat, one pound of um one pound of protein, not protein muscle, but it's more compact.
41:53
And you you basically look better.
41:55
So visually, if you look at two people who weigh the same, let's say they weigh the same, but one person has more muscle, and one person has more fat, or I should say the ratio of muscle to fat, the one who has more muscle compared to fat looks better, is leaner, and they're wearing a smaller clothing size, for example.
42:17
Also, this, which to me is fascinating, muscle in and of itself is metabolically active.
42:24
So you have to your body, you have to expend energy to maintain it.
42:31
So you have to work out in order to keep that muscle.
42:36
But even when you're not moving, you're at rest, that muscle burns more than the fat to maintain itself.
42:46
So the statistics are, or or at least the studies show, six to ten calories per day per pound of muscle.
42:55
So one pound of muscle burns six to ten calories um per day per pound, I should say, per pound.
43:02
Whereas one pound of fat burns two to three calories per day.
43:07
So even at rest, you're burning calories, you're burning more calories the more muscle you have relative to fat.
43:17
And that's one of the huge benefits, obviously, of having more muscle compared to fat, is that your your body, your basic metabolic rate is actually increased, is basically, and most people don't know that.
43:32
I did not know that before researching this.
43:36
So uh isn't that isn't that fascinating about us as human beings.
43:42
I think so, and then also you know, it kind of logically makes sense.
43:46
You think about what muscle tissue is asked to do, right?
43:52
What fat tissue is asked to do.
43:55
Uh, I think muscles got a harder job.
43:58
Good point.
43:59
So it did uh makes sense that it requires more energy.
44:02
Yeah.
44:03
So before I go to the Olympics, I want to say one thing because I I noticed, and and I'm actually asking you this, that that really it's a combination of all kinds of things, are genetics.
44:14
So there are um endomorphs, endomorphs, which are they're leaner, they have a leaner frame, they're they have smaller joints, longer limbs.
44:23
There's mesomorphs, so the more athletic build, their wider shoulders and narrower waist, and endomorphs.
44:31
So those are the ones who have a rounder body, you know, like a pair.
44:34
Um they have higher body fat and a larger stock year frame.
44:38
Now, the uh and then there's combinations of these, but for this is basically um genetics, and you can't go against genetics.
44:46
For example, if you have a very your family history is very high in heart disease, well, you better be worried about that.
44:53
Um, but it so I it's a combination, and and there's different responses to exercise and diet.
44:59
I I see people who do the same amount of exercise, let's say, or lift the same amount of weights and have very similar regimens.
45:08
And one has much more muscle than another.
45:12
Um, and and their diets are very similar too, because that that's really important as well.
45:18
Um, so uh we're built differently in terms of our responses to exercise, but that shouldn't mean, oh, I'm not making the muscle that my friend here is, but hell, I'm doing the same thing.
45:32
Well, well, yes, you are, and that doesn't mean you shouldn't do it, you still need to do it.
45:38
And you know, you're fighting your genes if that's your goal is to look like the incredible Hulk.
45:44
Um, but uh but in the end, physiologically, it's still his much smarter to do what you're doing.
45:54
What say you?
45:55
Yeah, the well of all the body types, and when I talk to people and I've worked with people over the years, the one data point that always screams is everyone, everyone usually has one person in their family that seems to be able to eat whatever they want.
46:13
Yeah, yeah.
46:14
Yeah, I've got a brother, I've got I've got a cousin.
46:18
Yep, you know, and this is the resented family member, and they're just always skinny.
46:24
And yeah, it's it's it's genetic.
46:26
Some people, my little brother can eat, and he's always been this way, whatever he wants, and he remains quite skinny.
46:34
Yep, yeah.
46:35
Um, not given that.
46:38
It's the same thing, and you're right, there are genetic differences.
46:41
You're talking about Arnold Schwarzenegger, he has children.
46:44
You know, one of his children um is kind of in the bodybuilding now, and you can sort of see the differences, certainly those traits that are passed along to another generation, definitely make a difference.
46:57
Yeah, that that's very true.
46:59
Okay, I'm gonna switch over to the Olympics because uh Ilya Malin, he became a phenomenon a long time ago, and uh he's the uh did the first historic quadruple axle.
47:12
Now that was in competition in September 2022.
47:16
That was at the U.S.
47:16
International Figure Skating Classic.
47:18
And and I I urge people to take a look at that.
47:23
It's on YouTube.
47:24
Um he was 17 at the time, he's 21 now.
47:27
It just in terms of a physical specimen, he landed a 4.5 revolution.
47:35
So that that had never ever been done.
47:39
Now he's done it a few other times in uh in practice, and I believe he did it again during competition, but everyone was waiting for him to do that.
47:49
He called himself the quad god, but he may have jinxed himself beforehand.
47:54
But the the stress of the that particular he still won a gold medal in the um oh uh I think it was a combined competition with others, but uh not single by himself, and and it was really an interesting phenomenon, not for him.
48:12
I I suspect he's gonna eat it up with the next Olympics.
48:16
I I really do, because of his maturity.
48:21
And um, so yeah, please look at that.
48:24
It's on YouTube, and this is uh the 2022, the international figure skating classic, what he did, which is just will blow your mind, blow your mind, blew my mind.
48:37
So I I want to um I want to quote somebody here because this was uh interesting.
48:44
So this is from uh a recent article.
48:47
It's uh the title Under Olympic Pressure, question mark, why mental health is central to peak performance.
48:53
And it was written, it was in Rutgers University by Ruckers University by Peter Economu, and he's uh assistant professor in the Rutgers graduate school of applied and professional uh psychology and director of behavioral health.
49:10
So this is what he says.
49:11
I'm I'm gonna quote him.
49:13
He says the Olympic games represent the pinnacle of human performance, and they can be a psychological pressure cooker, unlike any other sporting event in the world.
49:22
While the physical requirements of a sport may remain constant, the context of the Olympics fundamentally transforms the experiences, the experience, often through the heavy weight of uh patriotism, unlike professional leagues where athletes compete for club or individual titles, Olympians carry the collective expectations of an entire nation, adding a layer of social responsibility that can heighten performance anxiety.
49:51
The environment becomes one where the perceived consequences of every move is amplified.
49:57
So he goes on and on, but in this particular
50:00
Particular case, um, and by the way, I I learned I didn't know this, he lives he lives down the street from me.
50:09
Basically, he uh down the street, he lives uh a few minutes away from where I live and not too far from where you live, Matt, which is incredible.
50:18
So, but he had to wait 40 minutes for this particular event, the single event.
50:23
And and uh others say that his usual bravado, it was gone.
50:29
He appeared nervous, tense, and worried before even taking the ice.
50:33
And he himself mentioned that he was overwhelmed.
50:37
So I I would think guess that if he were the first one, he probably would have nailed it.
50:44
But but he was waiting 40 minutes, and he himself said, and he he fell a number of times.
50:50
He dropped uh he had a five-point lead uh with everyone, but then he dropped to eighth place overall.
50:58
So what do you think about that?
51:00
Everyone is talking about that.
51:04
Personally, I'm with you on the first part, which four and a half revolutions is unbelievable.
51:10
I can't even fathom it.
51:12
I would encourage any one of our listeners to just go out on the sidewalk and just try to spin around four and a half times without jumping in the air, without being on skates.
51:22
It is unbelievable.
51:24
Oh, yeah.
51:25
The second part is I'm really glad that society is a lot different and we have a higher awareness of mental health and the pressures on athletes.
51:34
I feel like you will probably get more sympathy and understanding than be ostracized if I if this happened 30, 35 years ago.
51:46
You know, his career might be over.
51:49
There's just so much more support.
51:50
Um, when you and I were talking prior to the show, you know, Simone Biles is another example of an Olympian who's incredibly successful, but was very open about the overwhelming pressure, needed to take a break, needed to focus on mental health.
52:07
I hope that this athlete, I hope that he gets stronger from it.
52:12
And I do think that society will probably be a little bit more sympathetic, which makes me happier.
52:17
Yeah, yeah.
52:18
I I agree with you.
52:19
I I think the other thing that most people don't realize, he's still very young.
52:25
He's 21 years old.
52:27
So at the age of 21, uh unbelievable.
52:32
Uh at the age of 21, he still is a youngster.
52:39
And still uh I think with any profession, it doesn't have to be just sports.
52:45
Figure stating, yeah, yes, it's under tremendous, tremendous pressure.
52:49
The vast majority of pressure came from within himself.
52:53
Um his parents are both figure state skaters in the Olympics, and I believe coming from I I want to say Estonia, I believe, but then they settled here down the street in uh the uh the United States.
53:08
So um I remember, and and my mind is all over the place, but I remember I was mentioning to you uh Elton John.
53:18
Elton John had a very close relationship with Princess uh Diana, and he was asked to sing uh at her funeral.
53:28
And he was mentioning in an interview afterwards, he says, Listen, I himself was so choked up that I almost was not able to do it.
53:39
He said, I I was crying, I was you know, inside of me uh was uh uh I oh and he was very very anxious, not only being upset, but he was very anxious and nervous.
53:52
So he said, I I had to tell myself, calm down.
53:56
I had to go through, I had to go to my experience.
53:59
He used the word experience, which I found kind of fascinating.
54:03
He says, Okay, all right, just go to my experience, uh, delve and and settle in on my experience, and then just do it.
54:14
And so, yeah, what he said was important because, and as you said, the more experience one has, and you know, I I get on my high horse about failure.
54:25
Well, the word failure means many different things.
54:29
Did he fail on this particular event?
54:31
Uh the answer is yes.
54:33
But will that failure transform to something wonderful?
54:37
The answer is yes.
54:39
In other words, uh, in life you need to fail.
54:41
Now, when you're on the world stage, this is a different, completely different scenario.
54:46
And the whole whole world in the United States is looking right at you.
54:51
How many millions upon millions and millions, hundreds of millions of people were watching him, and he knows this.
54:59
Um, you know, so that that adds huge pressure.
55:02
But I I think he's gonna be able to handle that by virtue of going through this particular get all the professional help available, you know.
55:10
I do think athletes today when it comes to mental emotional training, get every bit of help, and they should.
55:18
Personally, I I can't imagine it.
55:21
And when I was growing up, I think I was a teenager, I remember uh American speed skater, his name was Dan Jansen.
55:29
Yeah, and the only remembered is that he failed failing.
55:34
He was favored.
55:36
And his sister had died or something, but yes, there's something unique about individual sports.
55:42
We're talking about tennis.
55:44
We're skating, golf, sports in which you are the only gymnastics, sports in which you're the only person out there.
55:53
The amount of anxiety and pressure that falls upon somebody, it is so hard for me to imagine.
56:00
I think about tennis because it's somewhere to pick a ball and being in the finals of Wimbledon and having to play for three and a half hours through periods of silence.
56:09
I I can't imagine that's very hard.
56:12
And what people have to go through.
56:14
So it's yeah, it's no accident that there are certain sports that are related to certain mental illnesses.
56:21
Great point, great point.
56:22
Obviously, anxiety, individual sports.
56:25
Um so I hope that he's able to train through this.
56:29
And I and like I said before, I do think he'll get support and sympathy.
56:33
Oh whereas uh, you know, 30 years ago, Dan Jansen, like the the subcurrent was, yeah, we feel sorry for him.
56:41
Right, but he's still not a winner.
56:44
And then finally he did win.
56:45
But the whole story was no, he's not there yet.
56:48
And I thought, right gosh, poor guy.
56:50
I know, I know, I know.
56:51
Well, it's like you play football and and you know, you drop a pass or drop a couple passes, and then but then you catch a pass that wins the game, right?
57:01
So those couple passes that you that you uh dropped are are nobody thinks about anymore, but it's the one that you caught to what to win the game, you know, kind of kind of similar.
57:12
So, Matt, thank you so much.
57:13
We're gonna we could go.
57:15
Thank you.
57:15
Oh, absolutely.
57:16
We could go on and on and on, but you're you're a gem, you really are.
57:20
And thank you for fielding these questions.
57:23
Some maybe more difficult than others.
57:26
Um, and I thank the audience as well for listening.
57:29
I enthusiastically look forward to being with you weekly on the counter momentum spin, where we will endeavor, endeavor to address and work towards solving problems of the world.
57:39
So please note that this show and all the shows on America Out Loud Talk Radio, go to your favorite podcast networks within 24 hours.
57:47
Apple Podcasts, Spotify, Pandora, tune in, um Amazon, I don't know, among others.
57:54
So have a great day, and God bless you.