Episode 191. Wrap-up - Short Workouts, Ozempic Impact, and Standing Desks

Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you. We explore the popular concept of exercise snacking, we discuss Ozempic, the weight loss drug that's taking the U.S. by storm, we look at the benefits of using a standing desk with a walking treadmill and much more.

Studies we talked about;
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711

https://link.springer.com/article/10.1007/s40279-022-01649-4

https://www.scientificamerican.com/article/are-the-microplastics-found-in-testicles-a-health-danger/#:~:text=In a study published last,found microplastics in every sample.

Transcript

Transcript for [EEpisode 191. Wrap-up - Short Workouts, Ozempic Impact, and Standing Desks](https://www.youtube.com/watch?v=rnyNMhS_sHQ) by [Merlin](https://merlin.foyer.work/)

 What is up everybody? Welcome back. No, I don't do that anymore. Are you sure? No, I'm not sure. What is up everybody? Welcome back to another wrap up, where we are wrapping up the last month. First up, big thanks to every single person that is following along, listening, giving us your time. We do appreciate it. We appreciate every single one of you tuning in each week to listen to our podcast. Even if you listen to a couple or miss a couple, then listen again. We've the time this is released, we've just done a stadium stomp and had an in situ events. So it was awesome. You can't say it like that. No, I'm really looking forward to Sunday. It's going to be a good day. If you want to be involved with the in situ community, do fun things like stadium stomp. We're always looking out for fun things we can invite you all to and do health and fitness things, events as well. Later on that afternoon. Make sure you sign up to the email list. You'll find that I'm pretty sure it's the very first link in the show notes. Not only that, you get invites to sweet as events, gigs, health and fitness challenges. You also get two minute Tuesdays, which are a short actionable email that's going to help you just be a better human really in life. Other than the podcast, I reckon that's could be more popular than a podcast. Actually, I think because it's in written form people when they get it, they so many people reply to me because I write them so so and I sign off like Mac at the bottom. So it's insane every week how many people reply back and say, wow, this really resonated or wow, I hadn't thought of this or is this so cool. Thank you. Thank you. Thank you. So I really like that because I really like talking to everybody that reads it. So that's cool. And it is actually useful and you can use the things I find that like, you know, social media posts and what sort of stuff are great and you go, oh, that's so good. I'm going to implement that. But you just forget about it. Two seconds later because you continue scrolling where that you can save it, you can implement usually straight away. Yeah, two minutes is it's intended to be a quick read so that you don't have to spend a lot of time trying to find the information in it like an article or anything. It's right there. Easy to digest. So yeah, highly recommend. Good. Again, thank you, everybody for all your support and love of the show. What are we getting into wrapping up some stuff? Let's remind everyone about the last guest episode we did because it was so good. I love when we have guests on because I don't have to talk as much and I get to learn things. But I feel like we have a lot of preparation in the lead up to the episode and then we spend a decent amount of time with the guest before the episode and then we record the episode and we publish it. And then I feel like sometimes it like falls off into the abyss really quickly and it doesn't always get like the attention that I want it to get or it doesn't have a lifespan as long as I want it to. So if you haven't listened to Joe's episode on pain and we talked a lot about social media actually as well. Osteotherapy, a bunch of health and fitness oriented things. Go back. Trust me. Go back and listen to it because I learn a lot from Joe. Yeah, one of the things that stuck out to me the most, I guess it's one of those things I knew. You saw it's in your back of your head. But as soon as he said it and how he said it, it just clicked. I'm like, yeah, true. And how you can progress progressively overload any type of movement on the again, social media, YouTube, all that sort of stuff where you very, there's a lot of how should I say it? Like you've got to have the perfect technique and this technique's got to be right. And if the techniques off, it doesn't even like stop doing the exercise type thing. But as he said, you can actually progressively overload and get strong at any, any movement. Like it doesn't have to be perfect technique. Because you can get strong at it and get great results from doing like, I guess, imperfect technique. But then like what I don't now I sort of don't think there's actually anything like perfect technique doesn't actually exist. There's no perfect way of doing it.
 technique doesn't actually exist. There's no perfect way of doing it because everybody's different. So how we all perform different exercises isn't going to look the same. So it's pointless trying to focus on that perfection when it's not actually there. You focus on actually progressive overloading doing the things you need to and you can get great results. So it was actually good to hear it from him and like he obviously explained it a lot better than I just did. So make sure you go back and listen to it. But yeah, I really enjoyed that. And again, all the topics. I really, really enjoyed his opinion on all the things as well. Yeah, it was a good episode. Great episode. The other interesting thing that we've done in the last month is go to a podcast live show. I start like we do a wrap up once a month and I start to make notes basically at the start after the last wrap up because wrap up is definitely my favorite style. And so we must have gone to the Imperfects show. The Imperfects is another podcast, Australian podcast if you don't know. Hugh Calavera. Anyway, three guys, amazing dynamic, amazing podcast. One of them's got a book that is really good. And we went to their live show. And I was expecting it to be like an episode of their podcast. So they just talk about like mental health and life and just being an adult really. And so I was expecting that. But it was insane. It was like a comedy show. But within that, it had a lot of serious topics intertwined about mental health and imposter syndrome and family and talking about your feelings. And oh, you know what I forgot? The cards. So did you purposely not tell me why? I'll start it next time. So they have these cards. What are they called? Vulnerability cards. And they just cards that have like prompts on them that are like vulnerable questions. So I purchased them after the show, because I thought that when we do a wrap up, we can answer a card because Jack and I are not the best at sharing personal experiences or our personalities. And it seems to be that's what you guys like the most is when we talk about it from a more personal perspective, because it's our experience, right? So I did buy the cards and we are going to get vulnerable with you guys and answer some questions because I think it's nice. Maybe we can do it at the in situ event on Sunday afternoon. Too vulnerable. I think it's nice for listeners, though, to be able to think about how they would answer the vulnerable questions as well, because it's... And it's good to hear examples from other people as well. You might not know how to answer. And when you hear somebody else's answer, you're like, oh, yeah, that, you know, I didn't think about it that way. Yeah, exactly. And you might have like a way of thinking, or you might be set in a way of thinking and feel like you're crazy or the way you feel is not normal. But then hearing us or someone else discuss the situations can just like highlight how human humans are. So we will bring that in next time as well. Yeah, next time. So make sure you stick around for that one. I'll remember. All right. First topic. Where do you go? So this is apparently a trending topic. If you pay any attention to social media, you'll know that Meta is now using an AI. And I asked the AI, what is a trending topic in the health and fitness realm? And I was like, I feel like this is actually a good place to ask it on social media, because that's what everyone consumes. And that's where everyone puts their thoughts. Yeah. So I asked it. And the first trending topic that it gave me was something called exercise snacking. And when I first saw exercise snacking in bold, I was like, you've got to be kidding me, people are snacking during their workout now. That's the new trend. That's the first thing I thought of. Is that what? Yeah, that's what I was saying. I didn't read the next sentence. But exercise snacking is actually using exercise more like a snack, which we talk about all the time. And we have spoken about for like for the last three years, right? This is so funny. This has come up with one of my topics. Really? And now it's a trending topic. It is obviously trending. So what it what it means is.
 Really? And now it's a trending topic. These are obviously trending. So what it means is you have like short bursts of exercise throughout the day like you would snack. So like you'll do two minutes of squats or like 15 push-ups or anything. Just like random periodic exercise throughout the day. That is a trending topic at the minute. And the reason is because there's so much research coming out about how much we need to move periodically. Sure, you can sit at a desk for eight hours and then go to the gym for one hour at night or in the morning. But it's actually way more beneficial for your metabolism, your mental health, your body to exercise snack. Right? Like just activating your muscles. Just movement. Movement. Movement. What was your topic? I was going to bring that up next. So this was actually a question that came up ages ago from a client saying stand up desks and treadmills under it. Like are they worth it and all that sort of stuff. And I didn't really know. And finally I found some sort of study or come across a study about stand up desks but with the treadmill under it. So those that don't know it's obviously just a, you know, a standing platform like a basic small treadmill under your standing desk. And you're literally just walking at a very slow pace. I've tried to do this at the gym sometimes. They have one? No. So the treadmills, on the treadmills, there's like a little shelf I can put my iPad on there. And I can do work. You're moving very slow. You can't move very fast and do it. And I've spoken to a couple of clients who have this and use it. So this study was done over two weeks. Okay. So they did 2.5 hours per day on the walking treadmill. So out of their working day, just 2.5 hours. So over the two weeks, on average, everybody lost 2.6 pounds. I should have converted that to kilos. I think it's roughly like five kilos. Do you want me to convert it? Yeah, it should be about five kilos, isn't it? Anyway. So everybody, on average, 2.6 pounds of fat lost. What? One kilo? 2.6 pounds is equal to one kilo? Is it go the other way? Oh, I thought it was. Sorry, my bad. But even though they didn't change anything other than doing an extra 2.5 hours of slow walking. But this is the one that shocked me. So I guess it's only just one kilo of muscle, but 2.2 pounds of muscle was gained. That's a lot of muscle to gain in two weeks. Just from walking. What? Yep. Yeah. So those results, like, yeah, you might think it's only one kilo of muscle in two weeks. One kilo of muscle in two weeks is huge. Huge. Huge. Even if it's half a kilo. That's on average as well. So obviously some people put on a little bit more, some people put on a little bit less. But two kilos, one kilo of muscle in two weeks just by walking more. Wow. And not even fast walk. It's just movement. Like, that's what, like, that's how. Just because it's encouraging your body to do, like, the bodily processes, right? Like metabolise and use the nutrients and everything that you have in your body. It, like, encourages the turnover of everything to keep happening, right? Yeah. And because you're not so, you, your body actually atrophies when you're seated. So because you're seated, you're not using most of your muscles throughout your body. So those muscles start tearing away, basically, and you lose muscle. So when you're standing, your body actually has to support itself. So it builds muscle around your skeleton. That's crazy. It's like, so just to go back onto your topic, like, exercise, just a little bit of movement. It doesn't have to be much, just move. Yeah. And it has a huge effect on your health and wellness. Huge. So cool. So cool. Maybe we need to start doing walking podcast episodes instead. Yeah. Yeah, we could. The sound quality, though, would be not ideal, right? Yeah. It's freaking windy in Melbourne lately. Could you imagine? We'd have to pick the day. Yeah. Anyway. Cool. The other, okay, the other thing that I wanted to talk about with you was I saw on social media. Why are you laughing? It's not funny. That's not funny. It's... Okay.
 One thing that I wanted to talk about with you was I saw on social media, why are you laughing? It's not funny. That's not funny. Okay, so if you remember the movie, was it a movie? A docu-series, Super Size Me, where the guy just ate Maccas for how long? A week? Two weeks? Yeah. But he did it many times. Like, he was doing pretty much like social experiments on... Fast food. Like, how does eating fast food, breakfast, lunch and dinner for a week or two weeks make you feel? And I remember watching it and being disgusted because he got the sweats and everything and he was complaining about how he stunk and his skin was really bad. I remember after the first one, he spewed out the window. Yeah. It was a pretty traumatic docu-series. Go watch it. I think it's really good. Especially if you eat a lot of take-away and you want to stop eating a lot of take-away, it's a good place to start. But he has passed away at age 53 from cancer. Like, obviously you can't immediately say McDonald's caused him cancer, but the way that social media is portraying it right now is that if he hadn't have done all this Super Size Me stuff, would he have died of cancer as soon? Because he spent so much time eating chemically made food, right? And I was wondering, how do you think that has affected McDonald's right now? I don't think it has. At all? No. If anything, do you think more people will still be eating McDonald's? Yeah, unfortunately I think any publicity is good publicity when it comes to McDonald's. Yeah. They're just getting free publicity and I don't think it changes people's minds. Because honestly, I haven't had McDonald's for a very long time, but this story is screaming at me. McDonald's is not good for you, right? But it's so mind-blowing that the rest of, I shouldn't say the rest, probably the people that listen to this podcast don't have McDonald's all the time. Such a large chunk of the population would just be like, yeah, whatever, this guy's 53 years old, guys. That is so young. I don't know, I just feel like it's so sad that even a story like this, his whole point was, he didn't really like Takeaway, but his whole point was to show what eating it consistently does. Yeah. To show the public that it's not good for you, right? Yeah, and we know through study of epigenetics now that we all have those cancer cells. It's you pulling the trigger on them. Yes. So your lifestyle, what you eat, all those factors go into it, whether you get cancer or not. Also this, yeah, exactly. This just reminded me of how easy, how the things that you choose to do every day could be pulling that trigger or flicking that switch, right? And you don't even realise. Yeah. To have like six beers four nights a week, it's fine. It's fine until it's not fine. But how are you supposed to know? Well, it's, and like you said, you can make all the best choices in the world, but it's like my next one I was going to talk about. You just don't know, you know, you think you know everything, but it's just sometimes you just don't know. It's just so much about the body and our own bodies that we can't actually see what is happening at any given time. So I'll roll that into the next one I found. So there's two points to this I wanted to bring up. So a study published last week in a toxicology science research tested 23 humans and 47 dog testicles. How it tested them? Yeah. So opened them up and had a look inside them. So 23 humans and 47 dogs and every single sample had microplastics in it. Yeah, I've been seeing a lot about microplastics, hey. Yeah, so, and this just goes alongside that. Like, you know, you can cut out all the things, do everything healthy, but at the end of the day, I'm not saying that's all hopeless, but I think the more you do, the better you're going to live and longer you're going to live. Yeah. But it's just, yeah. It's just like do what you can control. There's so much that you can't control, right? Like about whether this hamburger does start to give me cancer or not, or whether I'm consuming microplastics.
 or whether I'm consuming microplastics, you can't really control those things. You can, but you can't control what's happening when you do those things inside your body. You know what I mean? But there's so many other things that you can control, like what you choose to eat, how you choose to exercise, et cetera. But it also comes down to that, like in the four-hour body, Tim Ferriss brings up a study of monkeys. And one monkey was given the perfect ideal food. So these pellets that had every nutrient and everything it needed to sustain in life for a long time, it wasn't allowed to masturbate, it wasn't allowed to have sex too much. So every time it started to, they just stopped it. And in the other cage was monkeys that could eat whatever they want and have sex and masturbate as much as they wanted. And the monkey in the cage where it was very controlled and was gonna live a long life, looked very unhappy compared to the other one just living life. So again, it comes down to what choices are you making? Like you're better off, you still wanna be happy in life. And I feel like it's often underestimated how much emotion plays in not just the way you feel or your brain, but like your overall physical health. Like what you actually think and how you feel. I feel like feelings are very underrated in how they make our physiology behave, right? Because if you're feeling depressed and anxious all the time, then you're highly stressed and that's taking a little physical toll on your body. Just from the things that you're thinking in your brain. Yeah, like you could be, if you're eating everything to the optimal level and cutting out all of, but that's stressing you out. Super anxious about plastics in all your food and everything you're eating and drinking and breathing and you can't do this because of that. And that's inflammation in your body. Like it's a stress on your body and that stress can cause cancer. So it's just like- Being a human is hard. It is. And it's like, don't like, that's why I was just sort of like, do the best you can, but also be happy with the choices you make as well. Don't make choices that are gonna make you unhappy and just because it's gonna make you, you think it's gonna make you healthier. So yeah. That the second point to that one was, I come across that study on another podcast that I listened to called the All In Podcast, which is four self-made billionaires. I enjoy it if you like any type of business or current events or politics. I don't really listen to the American politics when they talk about that. It just doesn't really interest me too much, but yeah. So these are four self-made billionaires. Money isn't an issue. And they were saying how hard it is. How hard what is? To navigate health and fitness. So, they talk about trying to raise their kids properly and eat the right food and even they're struggling. So here I was thinking, money is a bit of an issue. Like if you've got all the money in the world, like you're fine, like you can do. Pay people to cook, pay people to write your program, get whatever medication you need. Even these guys are saying that they struggle. So money isn't an issue to them, but they still, they don't know what choices to make. Like, they don't know what choices to make for their kids and all these micro plastics and all that sort of stuff. So they're even confused about what choices they should be making. So I think a lot of people say, oh, if you've got all the money in the world, it doesn't really matter. But even those people get confused as well. So it's not necessarily a money thing. It's just a knowledge thing and a happiness thing. I don't think money is going to make those better choices and make you happy in that sense. Yeah. So I just found that interesting. Coming from the billionaires. Yeah. What's with all of these notes about Ozampic though? Still on the Ozampic. I thought that's where you're leading to because I heard them talking about it as well, right? No? Because it was, oh, I've heard someone talking about how it started as the celebrity drug over COVID. It started during COVID. A lot of celebrities, if I'm being honest, I might've heard it in Kendrick Lamar's song that was at Drake. So if anyone isn't in the rap world like I am, Kendrick Lamar and Drake have hella beef right now and they keep writing songs.
 Kendrick Lamar and Drake have hella beef right now and they keep writing songs having digs at each other right and I was listening to Kendrick's one of Kendrick's ones Not Like Us and he literally had a dig at Drake about taking Ozampic during COVID and coming out of COVID really skinny and it's like you didn't try like to lose the weight you just took the drugs to lose the weight you know what I mean and so it's like a very before we even it was even on our radar it was a very big celebrity drug. It was during COVID I've heard that from a few different places now and I think that's just like I just want to call them dickheads like that's fucking weak because like I know I just said money isn't an issue but you know for the rest of the world that couldn't work and weren't weren't allowed to work to make money you know we're struggling making the meat and do all these things and just to buy food and just you know we couldn't use gyms and all these celebrities have all the money in the world they don't have to stress about money they don't have to go to work they could have been exercising and doing the right things instead they just take this Ozampic thing and turn it into what it is now yeah which I think that's gonna be I think that's one of the issues of Ozampic like again I wanted to bring up and talk about it because it should be I think it should be discussed now because it's going to be causing all sorts of issues in five to ten years the more we talk about it the more we understand it the more we accept it people are going to not you know do it behind closed doors and it won't end up like testosterone like there's a there's a huge issue with testosterone now I won't dive in not too much but you know men fertility health all that sort of stuff you know you go back 10 years it was all behind closed doors so a lot of guys were doing it didn't understand it because no one was talking about it now there's a lot of discussion about how testosterone will you know basically stop you from being able to you know have kids and all that sort of stuff because people are talking about it but it's only now that people are talking about it and all these issues about testosterone so a lot of guys are not taking it because there's conversations about it and I hope that happens with Ozampic and I just come across some strange not strange but funny weird side effects of Ozampic not necessarily on the human body but the human race funny I don't know okay go on please I'm waiting I've been waiting all week for this I saw these notes in there and I'm like what is he talking about so 47 percent of US of the US population want to take the drug or trying to take the drug there's a massive shortage in the US at the moment what is how what percent of the US is considered obese you know it's pretty high let me google it because I feel like I hear it often anyway keep going the reason is because everybody that takes it is a walking advertisement for the drug did I um did I bring this up last time anyway a little over 42 percent of American adults have obesity so 42 percent compared to 47 percent that want to take it or trying to take it yeah um so because if somebody goes on it they're going to lose a lot of weight and look better so they tell you know five of their friends and then those five go on it and it's just a bit it's just been a big flow on effect um so one investment firm sent their head investigator out just to invest investigate what's happening with it and with it whether it's worth investing in it and she compared it to the iPhone coming out so the release of Ozampic is the same as releasing the iPhone so the same amount of hype in like the community of what we don't understand that's going to happen so you think about when the iPhone come out you couldn't have predicted social media and all the issues we had with social media Ozampic's coming out now we don't know what's going to be 10 years later yeah so wow um but in saying that Apple is now the most you know it's probably it's got more Apple's revenue is bigger than Australia's GTP uh basically income of Australia so it's a huge company um where else so in relation to that Nestle and Krispy Kreme don't
 Where else? So in relation to that, Nestle and Krispy Kreme donut stocks have gone down. Because people are not eating them. So many people are taking Ozempic and they're not eating as much junk food. So which is, I think that's a positive. Yeah, I think that's funny. I think that's great. I'd love to see this stock go down like companies like that shouldn't have stock. Anyway. Another one. Airlines are spending less on jet fuel. Because people are not as heavy. Already? Or it's predicted that they're going to spend less? Both. So they're starting to spend less. So each flight they're using less fuel because they're not carrying as much load. That's crazy. Yeah. So it's going to get less and less. Which is, which I guess their stock would go up because they're spending less money. Company that makes hip and knee replacements, their stock are going down because the biggest contributor to hip and knee replacements and all that sort of stuff is obesity. LA jewelers are in high demand because people are getting their rings resized. Yeah. Okay. So I know you're very, I feel like, and probably everyone listening feels like you are very anti-ozampic. But, but, but, I, all of these things are saying that ozampic is potentially maybe better for the economy. Well, if you look at it in another way that I heard another doctor talking about it. So we've got more antidepressant drugs than there ever has been, but depression is rising. There's more cholesterol drugs than there ever has. Like the cholesterol drugs are the best you can ever get. 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 But they're not gonna, like they're stopping that in October. So there's still months to go as a time of this recording, that pharmacies can just keep pumping out Ozampic in Australia anyway. So obviously, Australia is sort of tightening it up a little bit. But yeah, just a lot of weird and unusual points in there. And like, obviously, there's a lot of money involved. So it's going to be flowing out of some, obviously, industries and flowing into, again, pharmaceuticals a lot more, which can be very dangerous as well. Especially if they're influencing what can be classified as a genetic disease. Crazy. I don't know. There's so, the whole pharmaceutical industry is so scary. Like the more that I learn about it, and especially at uni, like we're talking a lot about it in relation to antidepressants and stuff like that. And how maybe they're not as effective as the pharmaceutical industry has portrayed them to be. And things like that. Like studies are starting to come out and show that. But like you said, depression is the greatest it's ever been. And the amount of drugs prescribed for it is the highest it's ever been. But then there's the chance that maybe they're not even doing anything. And people are spending thousands of dollars on what is most likely a placebo drug. Yeah. But it's like with depression, like it's still your environment. But then also- If you don't change anything and all you're doing is taking a pill, it's not going to really change anything. But some people think it does, like the placebo effect. Yeah. And if you can ride that and make some changes, 100%. And same with Fosampic. If you can do it and make some positive changes, hell yeah. Like fucking, that's what you want. But it's when you just take it to, you know, not like if you're just taking it because. Yeah. Interesting. Well. That's all I've got. Same. That was a pretty quick wrap up. It was. Obviously, again, I want Ozampic to be like, you know. And we are talking about it a lot because we are encountering a lot of people that are taking it. Yeah. And I'm sure if you're listening, you probably know people that are taking it or maybe you're considering taking it yourself as well. So I feel like just as we learn more about it, we'll just keep sharing what we know about it to help you guys know what is fact and what is fiction, I suppose. And again, I want it to be opened and talk about it. I want my clients that are on it to talk about it openly. Like I said, like when testosterone was behind closed doors and no one was talking about it, it's only 10 years, 15 years later now that we're really going, oh shit, there's a big issue with men fertility and there's not much we can do about it now. So if we can bring it out and talk about these things, we won't have issues like that. Not that we're going to influence too many people. But anyway, again, would love to hear everybody's opinion on those. We've obviously covered a lot of topics. What did we hit? Quite a few different ones there. So yeah, let us know what you think. You can find us on social media, in situ pod. Huh? In situ podcast? Yeah. Or is it just in situ podcast? In situ. If you search in situ, you'll see our faces. Let's be real. Yeah. That's where we post a lot of shorts and reels. We're trying to really bump that up. Obviously that helps us grow this channel and reach more people. And we'd appreciate it if you interact with that. Videos. Are you okay? Yeah. Lost all my words. Should stop talking, but I'm not. I'm going to thank you all once again. Make sure you copy this show link and send it to one friend or family member. That really does help us out the most. We can post all we want on social media, but you interacting with the podcast and sharing with others helps us the most. And we appreciate you for doing that and giving us your time. I'll stop talking. See you all in the next episode. Bye.