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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Hello. Good morning, everyone. So straight in, as always, those podcasts will have introductions for three minutes to my head in. Do they do your head in? Yeah.
Speaker 1:I thought so. Anyway, this podcast is gonna cover two studies, which I find very interesting. The first one, and this this is the title of it, comparison of time matched aerobic resistance or combined exercise training in women living with obesity. In simple terms, they're comparing aerobic workouts, which is like running, cardio, with resistance, which is using weight or usually weights, machines, resistance bands, anything that's putting, you know, resistance against your muscles, that's what resistance training means, and then combined, fiftyfifty, doing fiftyfifty percent cardio, running, bike, and then 50% doing weights. The important part here is for women living with obesity because has been studies to show that for people with obesity, you can improve your health by doing the exercise.
Speaker 1:You don't have to wait for the weight loss to come off for some extra improvements into your health. So it is important that if you do fall in the range of obesity and overweight, you can do multiple things but taking it one day at a time of course to really impact your health in a positive way. After a few weeks to a few months you're going start building momentum which is awesome. Anyone listening here that is in the overweight or obese category, I got you covered with this study because it's very interesting and I'm going to share with you at the end as well something that's going to be useful for you guys to follow. So really looked at, in short guys, I'm not going go into all the details, but in short, interestingly the resistance training group actually had better cardio benefits than the cardio group, so on VO2 max.
Speaker 1:The authors would say I think this is due to maybe the forty five second rest time between sets, so you say now the plan is, hey you're going to do some bicep curls, you're going to grab a dumbbell, you're to curl her up, you're going to do 10 reps and you're going to rest forty five seconds and you're going to go again. Because the fitness levels are low, that kind of is a bit cardio training. Your heart rate is going to go up, you're going to feel out of breath and when you're more of a trained person, which means you've been doing weights for a while, you won't exactly feel your heart beating that fast during those sets. Interestingly, the weights group did slightly better than the cardio group on the cardio. The best combination was fiftyfifty.
Speaker 1:So when you're trying to think of, should I do cardio, should I do weights, should I do a bit of both, the first protocol is go to weights first. And I've posted a super simple strength workout plan to follow that's gonna get you those benefits two times a week. Then obviously, if you have the time where you like doing cardio, you can add some of that in as a 50%. So you could do weights into so you could do a twenty minute weight session into twenty minutes on the bike, you can read a book, you can go on social media, whatever, get the wheels going and just start moving and building the sweat up. That's kind of the ultimate combination here for improving your heart, improving your health.
Speaker 1:The important thing as well is that in the study, the only group that gained muscle was the group that did resistance training. The other two, so just cardio. Okay? Sorry. Just the cardio group lost muscle.
Speaker 1:So we need to be careful where the resistance training group gained muscle. The other two lost muscle. Okay? So if you push in cardio too much, your protein's not there, you're gonna risk this. So if you do wanna go into some form of training, resistance training.
Speaker 1:Okay? Now it does say that due to the benefits of resistance training with a shorter rest periods, and you're gonna hit two birds in one stone, essentially. You're going get the cardio benefits, you're going to get the muscle gain benefits, you're going to get the benefits of all sorts in the research showing that by doing resistance training you're going to improve some of the pain you have in your body because the pain pathways when you're doing resistance training upregulates things that reduce inflammation, can't get worse out. So when you're thinking about I've got pains in my arms, pains in my back pains in my legs, think oh my gosh, is doing weights going to help? When you do it with the right form and slowly you might find that doing these exercises are going to help you, you're going to feel less pain.
Speaker 1:So overall the answer is very good for us. It means let's just do two times a week with weights, let's make sure that I'm following something, rest periods aren't too long and I'm going to get two birds with one stone and that's going to be about sixty to ninety minutes a week. If you want to start this, again, your goal is weight loss, remember taking too many things on at once isn't going to help you, you're going to probably not do it. So the first thing is to get your calories in control, get your protein target hit, then once you're ready, one workout a week. Start there.
Speaker 1:If you can't do it in the weekdays, do it on Saturday or Sunday, then add the second one to that. They do mention in the study as well that circuit training is a very good form of training that's going do this two birds in one stone approach because you're going to do some resistance training and you're also going to be going around different circuits or different exercises with short rest times. So it is definitely worth looking up in your local town village where you live, any classes you can go to and look, go there if you're feeling a bit nervous, you don't do these types of classes, some of them are very hard, they'll tell you it's easy but you know, you gotta say to Anderson, if I'm not comfortable and my heart is going up, I'm gonna stop. And it's absolutely fine to stop when you're feeling like you're doing too much. I used to go to Orangetheory with Ryan, and I remember, you know, this was like pre COVID, and I was just doing weights at the time, and, there was a lot of cardio and weights.
Speaker 1:So the cardio element, oh my days. I was on the floor once in the fetal position like, Ryan was laughing his head off. But, you know, if you're starting off doing something you haven't done in a while, it's gonna be like that. I know I was, like, feeling like I had to push myself, but really what I should have done is when I felt I was going to my limit, just just stop. Get a breather.
Speaker 1:There's no harm in that. Right? So if there's any task to do today, if you haven't got a workout programme in your life or any exercise, no pressure to get it done now and maybe online stuff isn't for you, and look locally and see what's there, explain to the person, listen buddy, don't push me thinking that I'm going to come back because you pushed me to nearly going sick, that's not how it works. That's a big mistake personal trainers make. They may give you maximum pain and then you're going to feel bad, you're to come back.
Speaker 1:No, that's not even the best thing to do either. So I'm gonna take it slow, don't pressure me, I want support, but if I have to drop out and cannot breathe, that's fine. So go and have a look at that. Second study, the effects of the ketogenic diet for the management of type two diabetes. Okay, so been a few people in the group joining in, one diabetics, type two diabetics, what's the best diet, seen a few talks about keto.
Speaker 1:And in short, if you want to give you a recap on the research on this, We know that weight reduction is fundamental for, good type two diabetes management and remission. We know that the one tool to use is weight loss. There's uncertainty about what type of diet that is to recommend and maintain this weight loss, but it's new finding that ketogenic diet did not have any benefits than a higher carb diet when protein was the same in calories. Again, another thing that proves this. So what are we going to say about this?
Speaker 1:We don't need to try and spend our time looking at the ratio of higher carb, lower carb, higher fat, lower fat. We just don't need to do it, it doesn't make a difference. A lot of people online, there's a lot of people pushing what's the best macronutrient ratio for people with type two diabetes and how do we find that perfect sweet spot. It doesn't exist. So instead of focusing, and this is in the research, this is new, instead of focusing on that, focus the type of foods that people like that has the calorie limitation for the weight loss and of course the protein has to be there as well.
Speaker 1:So stop looking at subtle differences in macronutrient compositions, That's that's the key here. And the the key really is what's gonna be something you can stick to, and what's something you can stick to after the weight loss has happened so you can maintain. Right? And, again, this research is telling me, it's been in face for many years, it's been in loads of other people's faces for many years, we just don't need to overanalyze our macronutrient split when it comes to all three. We get the protein and we get the energy, which is measured in calories.
Speaker 1:If we can just do that, guys, things are going to move for us. Going keto is long term shown not to give you pretty much no improvement whatsoever over you being able to eat those cookies and Oreo ice cream sandwiches and muffins and pizzas and pasta and all that stuff. So you think of the different lifestyle there as if someone on keto is going to stick to keto for the rest of their life. As if. I will challenge anyone us normal people, there might be some freaks out there that want to do pain, they love pain and suffering, what they call machoists, whatever they just love that and they will only prove me wrong and just live you know, twenty years in pain.
Speaker 1:But we all know deep down, none of us wanna go without having a takeaway. None of us wanna go without having wine with our meals. Some of you don't drink alcohol is fine. None of us wanna go without having crispy bowl of cereal in the morning. None of us want to go without a bowl of acai.
Speaker 1:None of us want to go without our ice creams. None of us want to stress about all our stuff when it comes to eating. Know what I mean? What's the point? When there's no benefit to it, it makes no sense.
Speaker 1:What what does make sense is that we are confused that we think that is the there is something to be found in the ratios of carbs and fat intake for us. Just it's not there. I mean, it's not there. There seems to be there seems to me that what the combination of why this approach is superior, and I truly believe it is, and I speak to you and you leave reviews and stuff and I read them obviously, and it's like people are underestimating the psychological impact of trying to follow a strict diet. It might it might you might feel like you're doing something superior and you feel no pain, no gain is the approach.
Speaker 1:You might feel like that it has to be this way. Okay? You might feel this way, and it just doesn't. And when you free yourself from a macronutrient jail, which is and look. You can as long as you know it's the calories and protein and you see your carbs and fat as fine, as long as you know that they're up and down and it's fine, then no problem.
Speaker 1:But if you feel trapped with these things, you have to hit your carb target, you have to hit your fat target, you have to hit your fiber target, you have to hit your protein target, have to hit all of them, you start putting five or six limitations on yourself there, and that really does cause some kind of mental strain, I would say, on a lot of people. So you just eat the food you like, eat your calories and protein. The freedom that brings you has a massive knock on effect. It gives you confidence in knowing that it's not as complicated as you once thought. It gives you confidence in knowing that actually the secret all along was simple.
Speaker 1:It gives you confidence that you can actually live your life and not have to stress about should you go for the super low calorie, low carb, no sugar foods all the time you're reading out. You go and shop in a supermarket, you're not too worried about things anymore. You're looking at it, that looks good, put it in, yeah, happy days, pop it in, no worries. Is that low fat or low? I don't care.
Speaker 1:It's what went to normal. Oh, this is low fat. Just give me that normal one. Don't worry about it. That is better.
Speaker 1:Prefer that one. This is better. Here you go, those higher in fat, just just throw it in. What are you doing? Just throw it in.
Speaker 1:And then you have someone coming next to you, oh, you shouldn't need to ask low. It's high in fat, that one. Oh, buddy, go up. Go away. You know what I mean?
Speaker 1:It's always when people don't actually follow this advice anyway. Everyone you speak to online or you see around I have to bite my tongue all the time. I'm going in a shop. I hear two people talking when I'm buying some socks in JD Sports, and they're talking about this. There's a girl and she's telling this other girl, you gotta she's talking about I need to lose weight from my holidays.
Speaker 1:She's like, you gotta go no sugar, bro. You gotta go no sugar. What? Talking with such authority on this, I haven't got a clue, I haven't looked at any research just because we've been told sugar is bad. When you think sugar is bad, sugar's not bad.
Speaker 1:If you were trying to get energy right now to cross, to get from A to B and you're out of energy, I'm telling you now you want sugar because that's going go straight in, you're going to get some energy and off you go. Sugar is key in sports performance. We use carbohydrates and sugar as the first source of energy for the body. The brain runs off glucose until there's none left and then has an emergency system called ketosis. The ketosis system isn't the default system, that is the backup system to try and convert things to get it back.
Speaker 1:We want this, good stuff. Obviously added sugars means, oh hey, we've got the natural sugars, Let's add some more sugar so it tastes better as you buy more and eat more. Okay? We're gonna go, hey, buddy. Maybe not with that.
Speaker 1:I mean, you can eat maybe bit of some other sugar. That's fine. But don't go adding sugars to everything. Like, I I rather the things with the natural sugar content. That's fine by me.
Speaker 1:Like fruit, all that stuff, fine by me. Don't have to supercharge fruit with extra sugar, stuff like that. But obviously we know and these food companies know that the ultimate combination to taste well is 50% sugar, 50% fat and high salt. These foods, which is chocolate, by the way, these foods taste so amazing. Our brain goes, men love them.
Speaker 1:Oh my gosh. It's amazing. Now I'm not gonna blame the the Mars bar. I'm not gonna say Mars bar, you are a bad, bad person. Get out of my life.
Speaker 1:I'm just gonna say, I know you are. You taste amazing, and I want five of you, but really, I can still enjoy one of you within the context of my calorie limit and my protein target. And I know by saying yes to you, I'm probably saying no to a protein bar, which would give me protein, but sometimes Mars buy one you. And you're not a bad person, I'm just saying I can eat 10 of you. That's the problem, it's me, not you.
Speaker 1:So, you know, that's how it runs. So hopefully this was interesting. In short, go and find a local class that's called a circuit type training. Maybe if you're not doing any training right now, I've posted a simple strength program you can do at home as well and in the gym. And yeah, don't worry too much.
Speaker 1:Another study on type two diabetics as well. You don't need to go to ketosis, which is like literally no carb to lose weight and get the benefits. You get a lot of the benefits from just sustainable weight loss that you can keep off, and that's the key, to keep her off and then to stick into remission. That's it. Have a good day.
Speaker 1:Speak tomorrow.