Dr. Trine Moholdt: How is Lifespan Influenced by Physical Activity

Does physical activity influence our lifespan? Does consistent exercise extend our lives? There's an ongoing debate about physical activity and whether it's REALLY important or whether the priority is our nutritional choices and the activity is a nice bonus. That's where Dr. Trine Moholdt, a research scientist and physiotherapist out of Norway comes in. Her research was recently published in a high level international journal and is making headlines. If you or your clients, patients and others have ever wondered what we actually KNOW about the influence of physical activity, this episode is a can't miss episode. 

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Transcript

Speaker 1: 0:00

Welcome to the latest episode of the catalyst, health, wellness, and performance coaching podcast. I'm your host, Dr. Bradford Cooper of the catalyst coaching Institute. And we all talk about the value of physical activity, but does it really matter? Can't we just eat well, cross our fingers and soon we're good to go. Today's guest Dr. Trina mould out of Norway has the answer to that question and much more. She's a research scientist, physiotherapists and exercise physiologist who specializes in this very area. And I have a feeling you're going to be intrigued by the insights she provides on the coaching front or less than a month away from your first opportunity to move towards certification as a health and wellness coach, including the MBH WC national board process. If desired it's coming up January 23rd and 24th, it's entirely virtual and this one does appear to be filling early. So if you're seeing this as a priority, don't wait too long to register all the details@catalystcoachinginstitutedotcomorfeelfreetoreachouttousanytimeresultsatcatalystcoachinginstitute.com, link chat about it for everyone else. Please check out the YouTube coaching channel. It's youtube.com/coaching channel. As we now have over 100 videos there to enhance your health, wellness, and performance and your coaching, and it's available free to everyone. Now, let's lean in on what we really know about physical activity with Dr. Trina Mulhall and the latest episode of the catalyst, health, wellness, and performance coaching podcast. Dr. Trina, Mahad welcome to the catalyst health wellness performance podcast. Really appreciate having you here. Thank you from, uh, from across the world. This is kind of fun. Uh, let's start with the research you just had published this month, over 23,000 people, you found individuals who remain, or, and this is the fun part, or become physically inactive, had a substantially greater risk of all cause and cardiovascular disease than people that are active without us running down the research detail rabbit holes that you and I could talk about for hours. Can you give our listeners a high level overview of the study and some of the findings that came out of that?

Speaker 2: 2:05

Yeah. So what we're, it's a bit complicated to explain exactly what we did, but what we found in, in very broad terms, uh, were that individuals who were physically inactive over 11 to 22 years had about 60% increased risk of dying from all causes and even higher risk of dying from cardiovascular disease. But the good news was that, um, uh, you could decrease your risk by becoming physically active at a later stage in life. And the title of the article, which is it's never too late to start.

Speaker 1: 2:50

Yeah. Yeah. Which is super encouraging for people hearing this because you got people all over the place. What drew you into this focus of research initially on a personal level? Is this just always the life you've lived? You've just been curious about it. What, what took you to this point in the journey?

Speaker 2: 3:07

Well, I've always been, or for as long as I remember interested in physical activity, exercise, um, and health benefits, and the reason we chose to do this study is that we have this rather unique, um, population-based health study here in Norway, where they have followed the participants every decade for, for some decades now. So we have, we have, were able to look at changes and patterns of physical activity, because most of the, the previous research on this have used only one baseline recording of physical activity and then follow the participants. But we both know that physical activity is a, it's a behavior that tends to change over the course of life.

Speaker 1: 3:55

Right. That's so interesting. A little rabbit trail there. Why does it change? Obviously, schedules are part of that. You move into a different phase of life with maybe raising kids or a new job or traveling or, or whatever, but did you pick up on any side patterns there of what causes people that may be in their twenties or their teens? They're very active, they're involved with sports and then they get off that trail in their thirties or forties or whenever it might be.

Speaker 2: 4:21

Yeah. I th I think there is, uh, many, uh, steps in life where physical activity typically goes down a bit. Uh, the first one being when the kids stop playing. So their interactions with other people up until they're, I don't know, 14, maybe 13, 12, uh, is, is playing, but then they start to do other stuff and then their physical activity goes down. And as you say, you get kids off, some become inactive, uh, in that part of life. Um, at least what we see here that is that a lot of people actually increased their physical activity when they retire.

Speaker 1: 5:05

Interesting. Yeah.

Speaker 2: 5:07

I think it's all, uh, if you're not very, very interested in, um, kind of one of the, uh, the, our, we are a certain type of people who always do it, but for other people, it's something that is a bit more on and off. And every, every change in your life, um, will make it easy to fall out of the habit. I guess

Speaker 1: 5:36

Now this study took place in Norway, the, the research was based based there and based on the national study that was being done. Um, can we extrapolate this to the us or Australia or the UK or Germany or you, what are your thoughts on the extrapolation piece?

Speaker 2: 5:53

Uh, that's a good question. I think, uh, the results are pretty generalizable to, to all countries. Um, uh, but I think, uh, the kind of implementation of physical activity is different in different countries. I remember I was in the U S once and, and talked about another study from the same, uh, cohort of people. And, um, a lady came over and asked, so what, what should I do? And I suggested, well, you can walk to the staff. And she just said, no, I can't. It's not possible. So I think the structures, uh, in every country is different. It's much easier to be physically active, for example, here, and many places in Europe compared to in the U S yeah.

Speaker 1: 6:43

And even certain places in the U S versus other places in the U S yeah, we, I'm looking out the window. We have trails that are three minutes away. It's no effort on my part. I don't even have to get in the car. I can just walk down the street and there's a trail, but that's not true for somebody that lives in many other places. So yes, absolutely. Are there cultural things I don't want to get off this noise thing too fast? Are there cultural things? I've not been to Norway? I did my PhD in the UK. So I've had a chance to be in, in many countries throughout Europe, but are there cultural things about Norway that might, we should kind of keep in mind as we're talking this stuff through?

Speaker 2: 7:22

Yeah, I think that might be so where we are, uh, hiking and skiing people, at least many of us. Uh, but I think also say no way we have big differences and it's, it's related to social status. We don't have that big differences in between rich and poor as you do, but still we see, uh, a gradient there as well. Right. Yeah.

Speaker 1: 7:47

Interesting. Interesting. All right. So, so the study notes, both those who stay active or become active, was there a difference between these two? So for example, if someone sits on the couch for 40 years, and then here's you talk about this and says, all right, I'm getting active. Do they get the same benefits as someone who has been consistent through their entire lifetime? Or, I don't know, walk us through that a little bit.

Speaker 2: 8:13

Yeah. That's, that's a really good question because then you could just wait. I got covered. Yes. Uh, and it's a bit based on our data. We find for some of the, because we compare different samples without going into all the details, but we found for some there, some of these samples. So we're actually not that big differences between being active all the time or just becoming active. Uh, but one important point here is that to be part of this, uh, study, you had to survive for 10 years to take part in the second wave of the data collection, the second ex examination. So we miss all those who actually died. Um, there would be more people dying in, in those, among those who were inactive in the first. So it's a bit tricky to give a clear answer, but, but it's, it's kind of similar to smoking. It's not that that's, um, dangerous to have smoked 40 years ago. Right. It's really dangerous to smoke. So, you know, when you have to stop right. To kind of accumulate the benefit, but exercise, uh, most of our physical activity, most of all give you immediate benefits, you have to keep it up. Yeah.

Speaker 1: 9:43

Right. Okay. Very good. Uh, any surprises in your findings as you were going through this, you're in this culture, it's pretty active culture. You yourself were pretty active. Did you come out of the sand? Oh, I didn't think I'd find that.

Speaker 2: 9:57

Um, yeah. I, it surprised me a little bit that we saw this quite large increase in risk of dying for injury, into individuals who were inactive when we added an extra X semination point. So, so many previous studies have seen that, okay. Being inactive increases your risk of dying. But when we saw, um, that being inactive for 11 years or 22 years, this increased risk was really much higher than just looking at the one baseline measurements.

Speaker 1: 10:36

Explain that a little bit more. So are you saying from zero to 11 would show a difference, but then when you went from zero to 22, it was substantially more so, or I think there's more to it than what I'm hearing.

Speaker 2: 10:49

Yeah, no, we, what we did was that we, we looked at those who were inactive for 11 years or two years. So when we took the same participants and only used their baseline, the first examination that they participated in, the risk we estimated based on only one measure was not that big because, um, many of those who are inactive probably changed and became active. But when we knew that this person has really been inactive for 11 years, um, then it, it, the increased, the risk was much higher.

Speaker 1: 11:29

Interesting. That's hopefully a wake up call for a lot of folks. Um, all right. And any thoughts or recommendations for those that are listening to this? And they're thinking, yeah, but I've read the biggest thing is the eat healthy. And I just don't like physical activity. I don't like exercise. I'm just going to eat well. Was there anything that came out of that or from some of your other research that maybe related some insights that you could share with us on that food versus exercise, constant debate, which dog gone it? I think they just go together, but I'd love to hear your thoughts.

Speaker 2: 12:01

Yeah. I think they go together too. And I, I think a lot of this debate is based on weight loss. And I totally agree if, if you want to lose weight, you should do something with your diet. Sure. Yeah. Uh, but I think it's really important to, uh, to know that the main effect of exercise, at least in, in my view is not weight or body mass. It's a lot of weight, independent benefits that you gain by exercising. And also, um, as some of the people in this study and many other studies as well are, um, eight Oh are quite old, uh, it's really important to, to keep your muscle mass. And as soon as they start eating less calories without exercising, you will lose muscle mass. It's really, really important. Especially as you get older to keep that, and then you have to do some, some training. Yeah.

Speaker 1: 13:03

Yeah. Strength, balance, all those components that affect the likelihood of hip injuries or hip hip fractures and, and those kinds of things. Okay. Very good. That's a good reminder. All right. So you note that even if individuals aren't able to hit the recommended level, which in this case is 150 minutes a week of moderate or 75 minutes a week of vigorous activity, there's still value. Can you expand on that value? Even for those folks that say, I just can't that, that one 50, or that 75 Mark, it's just too much for me in my life and with kids or my job or my travel or whatever. Can you talk us through the value of even if you don't hit that level?

Speaker 2: 13:42

Yeah. So that level is, is I wouldn't say just, but that's a recommended level and we know that if you do that, you're not safe. Of course you can get an injury, you can die, but that's kind of an optimal level. But the, if you look at a graph between doing no physical activity and doing a lot, it's steepest close to zero. So the little bit you will reduce your risks substantially. Whereas if you add another hour from doing already two hours per week, it, the graph is it's not that steep anymore. You will still get added benefit, but it's going from nothing to just a little bit, which is the most important stuff,

Speaker 1: 14:32

Right? The marathon runner that runs 67 miles a week instead of 59 miles a week, if anything. Yeah. Okay. Uh, any tip, was there any qualitative aspect to your studies that got into some of the things that people said, well, I went ahead and started for this reason, or I stopped for this reason or any history type aspects of it. These are the types of folks that tend not to exercise for this period of time. And these are the people that tend to exercise. Were there any findings or, or even just things that you picked up during some of the discussions?

Speaker 2: 15:06

No, actually in this study we don't have a data or we haven't looked into that at least. Um, but what I do believe is what we just discussed about weight loss. I think a lot of people start exercising and then they use the bathroom scale as their measure. And they say, no, this doesn't work. So I might as well stop because I didn't lose any weight, but they didn't measure their blood pressure, their blood sugar levels. Yeah. So I think the main effect of exercise, it's not weight loss.

Speaker 1: 15:41

Uh, so this is, this is really fun. So let let's stay on this path for a little bit. The w w we have access to more personal biometrics now, you know, I've got my garment on, everybody's got their little, you know, their, their Fitbit or whatever, their, their product of choices. And so they're able to measure things that, yeah, the accuracy might be a little in question at this point, but it's going to keep getting better. So I can look at my garments, stress score. I can look at my resting heart rate. I can look on average. I can look at different things and other people have access to other tools, any suggestions for other things that maybe we're not thinking of, uh, sleep quality. Are there things that you would say to the person who says either my White's fine, I'm good with my weight. I'm not going to exercise for that purpose, but I'm hearing you say, that's not the main purpose of it. So maybe I should consider this a little bit more. Are there things that they could measure scale aside, they throw the scale on the trashcan. What are other things that maybe they could look at? Maybe it didn't come out of your study, but just things that you've, you've garnered through the years of doing this.

Speaker 2: 16:44

Yeah. I would say that the main reason to exercise would be quality of life. Of course, if you really hate it, it's hard to convince someone. But I think that everyone will feel more energy and just be happier if they move a bit.

Speaker 1: 17:06

But the first 30 days there's, I'm sore. I don't have as much time in my life. I'd rather sit on the couch. I missed bingeing, my Netflix show, whatever, um, any tips for that person. And again, this can be more on a personal level than from the, the research itself, but any suggestions from, from your level of expertise of things they could look at, and I'm almost hearing you say, well, just in your journal or just on a daily basis, just jot a number down of what was my quality of life today and see if that changes as you go through your first 30 days, your first 60 days, anything along those lines that you think might be helpful.

Speaker 2: 17:46

I think that's the problem. The challenge is that it, it's hard to measure. It's very easy to step on the scale or measure your blood pressure. Uh, but I think it's really hard to measure. Um, some, maybe even write a diary. I mean, you should be able to have enough energy to play with your kids or grandkids or walk your dog or whatever it is, things that you really want to do, but don't feel that you have enough energy to do

Speaker 1: 18:20

So. Almost like an energy levels. You, you you're, you're just taking a subjective today. My energy was a sixth today. It was a seven yesterday. It was a three those kinds of things, or, or even sleep quality. I think there's a lot of, we're seeing more and more studies about physical activity leads to it's a cyclical thing. Physical activity leads to improve sleep, which then leads to improve physical activity and more likely to do it, those kinds of things. So it's almost, you're, you're encouraging people to pick some things out. In addition to the scale, jot them down. Maybe it takes you a minute, a day to jot those things down, but you're just jotting down, you know, what was my life Callie? What was my energy level? What was my sleep schedule? Sleep quality, those kinds of things. Am I hearing you right on that?

Speaker 2: 19:02

Yeah. Yeah. How'd you feel? Yeah, yeah. Yeah.

Speaker 1: 19:05

Okay. I like that. That's good. Um, okay. Let's make it personal a little bit. Here is someone who spends almost every waking hour studying physical activity. Do you ever find yourself struggling with this personally where you're just like, you know what, I know I should be doing this. I know all the research, I'm supposed to be the example for this, because we have a lot of our listeners, their health Amanda's coaches, their fitness trainers. They're, you're, they're just active people. They're triathletes and marathoners. And they're just like, you know what, sometimes I just, I'm just sick of it. I just, I don't want to be that person for a few days. What's that like for you? I mean, you're, you're this, you're this poster child. If you will, for physical activity, sometimes you just feel like I don't want to be the poster child this week. I just want to eat my ding dongs and binge on Netflix or something.

Speaker 2: 19:56

Yeah. And sometimes I do laugh, just sit in the couch and eat a laugh. See

Speaker 1: 20:01

Folks. That's good to hear. You wanted to hear that didn't ya?

Speaker 2: 20:04

That's very few days. Uh, so I think for me, um, because I have a quite busy life with three kids and a full-time job and a husband who is a medical doctor at the hospital, so it's busy. Um, so for me, I think it it's about planning. Well, so I, I try to think in advance. What, what kind of exercise will I do today? Um, and tomorrow and the day after, so I have an overall plan, but I'm not, I'm not competing. So I, it's not a catastrophe if I don't exercise my day. Uh, but I try to every day and then I, I try and combine. So I, uh, you mentioned Netflix, so I have a spin bike at home with a big TV in front of it. Uh, so it's possible to watch a show while playing. Yeah. Um, I also, I have also done now in the last few months, I've done meetings on the bike zoom meetings, especially if it's meetings where I don't say that much. I can just sit there, peddling, listening to the others. I love that. Are you on a bike now? I can't quite see in an hour or so. Yeah. So that's possible. And also with, with the kids. So when they were small, I could go out for a run with one of them biking with me. So you can spend time with the kids exercising. So now I do my oldest daughter and I, we go to the gym together. Nice. Yeah. How old are your kids now? 15. Uh, no 16, sorry. 16, 13 and town. Okay.

Speaker 1: 22:06

So, and I like what you're saying there about, you're engaging them in this. This is quality time with them, but it's also quality time for them. It's not just because it's with mom, it's, you're, you're developing this habit. They're seeing you model it. You know, they always talk about kids, pick up more by what they see than what they hear. So you're incorporating that in as well. But you also told us about your life a little bit. You you've got an incredibly busy family, uh, incredibly busy husband, incredibly busy career and three kids that, Oh my gosh. In the last seven years you'd be in the, our kids are older. They're 26, 24 and 21. But so we we're, we're through, we're kind of through that now, but you're in the heart of it.

Speaker 2: 22:48

Yeah. You got a lot of people listening. They're just like, I just

Speaker 1: 22:53

There, excuse me. I just can't, it's too busy with our kids. What would you say to that person?

Speaker 2: 23:00

Well, I think you can do it if you, if you consider that you have 24 hours, so of course you need to slip some hours and works in my worst, but you can still fit it in somehow. Uh, and it doesn't need to be an hour, right? Oh, that's a great tip. 20 minutes. You can do something. You can do a lot in 20 minutes, right? Yeah. Hit that quality big time. Um,

Speaker 1: 23:26

Have you always been that way as physical exercises always been or physical activity always been a thing for you or,

Speaker 2: 23:31

Yeah. Yeah, I think so. I can't remember when it wasn't. No.

Speaker 1: 23:41

Well, what are you looking at next? What's next on the research front in this that we can be looking forward to? What are some of the unanswered questions from this study or other ones that you're working on that you say we're really curious about X, Y, Z, or, you know, I'm, I'm kind of tuning into what this researchers is doing over here in this country with this related topic, anything like that we should keep our head tuned into.

Speaker 2: 24:05

Yeah. So this part of my work is actually almost like a hobby observational study that this was a, so I'm mostly doing randomized controlled trials. And my main focus, focus now is reproductive age women, how we can improve their health. And then through that improve the health of their kids.

Speaker 1: 24:35

Very interesting. And have you, are these just in the acceptance phase now, or have you started some of these?

Speaker 2: 24:42

Oh, no. We just started a new study called before the beginning where we are recruiting women who have a risk for gestational diabetes and trying to help them train and eat better before getting pregnant. Wow. We'll take a few years, but that's really interesting.

Speaker 1: 25:07

That is really insane. And how will you be measuring, will it be biometrics of the babies? What, what is success in this that it actually had an impact?

Speaker 2: 25:17

Yeah, we have a lot of measures. Our primary goal is to, to reduce state incidents of gestational diabetes in the mountain, but we do measure, uh, the body composition of the baby, the cardiac function of the baby, lots of things.

Speaker 1: 25:34

And how large, the sample size for this one or what are you thinking?

Speaker 2: 25:37

I am not sure. I would like Dan to say, we are hoping to recruit 260 women. So he's a real numbers. Yes,

Speaker 1: 25:46

Yes, yes, yes. Well, I know folks are gonna wanna tune into that, that I love the title before the beginning. Um, anything else in any, or maybe beyond your research, what are things that people listening that are interested in this physical activity aspect? Are there other researchers they should tune into or is there some cutting edge stuff that's coming out that maybe I'm not aware of our listeners aren't aware of that. You're just saying, Oh, Brad, don't, don't let them miss this because this, this could change the way we look at things.

Speaker 2: 26:16

Um, yeah. Um, well what we have going as well right now as, uh, a study where we are, um, determining that isolated and combined effect of high intensity interval training and time restricted eating, I don't know.

Speaker 1: 26:37

Yeah, yeah. Yeah. I, I w w we had, um, Dr. Mark Mattson from John Hopkins on a few months ago, so he's one of the top, you know, him top researchers on intermittent fasting and super fascinating, in fact, our most popular podcast of all time. So it's funny, you mentioned that. So you're, you're looking at, you're gonna look at intermittent fasting or some form of interment fasting combined with hit training and then separate as well. Yeah. Interesting. So let let's, let's run down the hip path a little bit here. I was just reading this weekend about there's a lot of, I dunno, what you call it, kind of it, the definition of hit is dropping off. It used to mean 90% plus then it was 85% plus then it was 80% plus, and now people are defining hit training as kind of like, we used to just define training. I, you seeing that. And, and if so, how are you addressing that in your research study?

Speaker 2: 27:33

Well, we are pretty strict. Uh, so, uh, we, we tend to push people up to 90% maximum or more. Um, but w we have done in, in several studies, this very traditional Norwegian model with four times, four minutes, um, work bouts. Um, but I do agree if you're going to train hard, you have to train hard and then you can do other sessions where you don't straighten out, but don't call it hit, right? Yeah. That's something else. So, yes,

Speaker 1: 28:10

That's, it's, it seems to be there's, there's a drift happening with hit. I don't know if it's to bring more people in that are just like, Oh, I don't want to do it that hard. Oh, well, we'll still call it here. Just do their thing and take a little bit less intensity involved. Um, so how, how are you going to combine those? Is it going to be I a first and then by the way, a quick definition for folks hit is the high intensity intensity interval training, and it's gained a lot of popular. What would you say the last five, seven years it's really started to come? Yeah, yeah. Yeah. Okay. And then I have is intermittent fasting it, many forms of that, but typically the most popular is a 16, eight schedule where you're eating during an eight hour window you're fasting during the 16 hour window. There are also 12, 12 models there a weekend, not, you know, very minimal calories, but I think that's the most typical. So just in terms of definitions for everybody listening now with those two, what's your approach that you're looking at? Are you looking at starting IMF? And then once they get that established, you're going to add hit, are you adding IIF to the hit? W w what are you, what are you thinking of there? Cause this is fast. I think this research we're going to have to have you back on when you get this one done. Cause this is really, really interesting for folks. So talk us through what you're thinking with this.

Speaker 2: 29:25

Yeah. It's, it's a really cool study. It's we actually have four groups. So we have one group doing hit only one group doing time, restricted eating. So they eat for 2010 hours max, and then fast until the next 10 hours to day after. And then we have this combined group who does both at the same time. And then we have a control group just continuing living as they did before.

Speaker 1: 29:59

I'm sorry, go ahead.

Speaker 2: 30:01

Finished a study now before Christmas.

Speaker 1: 30:04

Oh, you are. Wow, very cool. And then as you and I were joking back, cause we just had our, our study published after two and a half years. It was, it was in the, the, you know, the, the online one, but you finally hit the written one, two years after the study, but so we'll actually see this study in like 20, 24. I'm just kidding. Um, so, so, okay. Let's, let's come back on this a little bit. The, are they volunteering for this or are they assigned to this? Do I come in and say, I'd like to do the IVF hit or do I come and say, I'd like to participate and you say, sorry, you're in the control group.

Speaker 2: 30:38

Hmm. They random allocation. Yes. Yeah. They are so some, well, I th I always ask them, which group do you want to be in? And everyone I think has said, at least I want to do the hits.

Speaker 1: 30:51

Yeah. Okay. I thought they'd lean towards the combined one. Interesting.

Speaker 2: 30:54

And most of them do, but some say, well, it depends which pod,

Speaker 1: 31:01

But the lazy bread or the fired-up bread. Exactly, exactly interesting.

Speaker 2: 31:06

Um, and all the participants are women.

Speaker 1: 31:09

Okay, perfect. Yeah. That's beautiful.

Speaker 2: 31:12

Most of the research in exercise physiology and it's in men. Yeah.

Speaker 1: 31:18

And it's too bad. That's really come to the forefront recently. We, uh, I was a part of a panel at a conference in Germany last summer. And it actually became the joke because one of the panels was about exercise and it was five men up there. And everybody's kind of looking at going, is this the men's panel or is this the panel like what's going on here, folks. So that's good to hear that that's really good to hear. And then what are you looking at with that group? Are you, uh, again, is it, is it weight loss? Is it resting heart rate? Is it quality of life? Is it sleep pattern? Like what kinds of things are we looking at there?

Speaker 2: 31:51

A lot of things, our main outcome measure is their glycemic control. We're doing an oral glucose tolerance test at the beginning and after eight weeks.

Speaker 1: 32:03

Okay. You know, these folks, they don't have to be pre-diabetic or anything. This is just across population.

Speaker 2: 32:11

Well, they have to have a BMI of 27 or more.

Speaker 1: 32:14

Okay. Okay. But not three, not 29 or 30. 27. Yeah. Okay. Okay. Very good. All right. Interesting. Um, all right. Very cool. I'm glad you mentioned that. All right. I think last question, unless there's something I've missed here, I'd love to get your, your wisdom for the world. If you will. W w we, you know, kind of talking about Twitter, you get 140 characters, you know, it's two to three sentences. If had a chance to tweet out the message and it doesn't have to be related to physical activity. This can be lifestyle. This can be something you learned in the last year. W w wherever you'd like to go with this advice, you give your kids all the time. What would be your message? Wow. No pressure,

Speaker 2: 32:57

No pressure. Well, I think a really important message about exercise, because it's a lot of debate, which is best. Is it hit? Is it moderate strengthening? I think the best exercise is the one you do and keep on doing.

Speaker 1: 33:17

Yeah. That's huge. That's huge. And, and have you had any interactions, maybe this is more personally than in your research, but why don't we get that? Like, why are we searching for the answer instead of our answer?

Speaker 2: 33:30

Yeah. I don't know why

Speaker 1: 33:32

It's consistent. Like we see that all the time.

Speaker 2: 33:36

Yeah. Yeah. And I think it's the same with diet there. Isn't all the best diets. Yeah.

Speaker 1: 33:44

Yeah. Very good. Well, best way to follow you. What, how can people get, especially now that you've mentioned this study, you're working on, they're going to want it, they're going to be like, Oh, wait, how do I follow this lady? So how do they keep track of what you're doing? Obviously you and I will stay in touch, but what's the best route.

Speaker 2: 34:01

I think it's maybe Twitter. I don't have that many followers on Twitter. So

Speaker 1: 34:07

Let's make that change everybody. So what, what is the Twitter handle?

Speaker 2: 34:14

It's just my name without any signs in them or,

Speaker 1: 34:18

All right. So it's T, R I N E M O H O L D T. Perfect. All right. All right, everybody, let's, let's get, let's get following this lady. Cause you know, when you want to get here, how this study goes and what types of things do you tend to tweet out? Is it tend to be related to your research, different findings? What is your focus that they're looking at? Beautiful. No cap. I'm sorry. Everybody I'll make up. What we know. We have a new puppy, so we'll, we'll keep posting the puppy pictures. All right. Well, Dr. Mahal, thank you so much. This was so fun and it's just so crazy. We interviewed, uh, a professor out in Australia last week, and now you're in Norway. It's just amazing how much the world is strong. And thank you for taking the time and working out all the time zones with me. And, uh, it was a pleasure. Let's stay in touch.

Speaker 2: 35:05

Yes, it was nice. Thank you. Thank you, you too. Bye.

Speaker 1: 35:10

Such valuable insights. Thanks again to Dr. Trina Mohawk for bringing the research down to the practical evidence-based practices that can make such a difference. And thank you for tuning into the number one podcast for health and wellness coaching. Next week's guest is Dr. William Shafter, a physician and professor of infectious disease from Vanderbilt university. We get in to the myths and misconceptions around the flu vaccine and even touch on whether or not the COVID-19 vaccine is to have to deal with various strains, just like the flu demonstrates and what that means for all of us. If you're a health and wellness coach are thinking about heading that way in your career, we'd love to have you join us over at the health and wellness coaching forum group. That's available on Facebook, totally free, just search for it or drop us note results@catalystcoachinginstitute.com. We can send you over the link, just an opportunity for us to network, share ideas, do some brainstorming, that kind of stuff. Now it's time to be a catalyst on this journey of life, the chance to make a positive difference in the world while simultaneously improving our own lives, which is the essence of being a catalyst. This is Dr. Bradford Cooper of the catalyst coaching Institute. Make it a great rest of your week. And I'll speak with you soon on the next episode of the catalyst, health, wellness, and performance coaching podcast, or maybe over on the YouTube coaching channel.