1 00:00:00,480 --> 00:00:03,760 Speaker 1: I'd get a team. I hope you're well happy Monday 2 00:00:03,920 --> 00:00:06,080 Speaker 1: if you're hearing this when it comes out, which will 3 00:00:06,080 --> 00:00:11,120 Speaker 1: be Monday, tenth of March. I'm recording this Sunday afternoon, 4 00:00:11,119 --> 00:00:18,400 Speaker 1: the ninth, So honestly, I don't know how interested you 5 00:00:19,200 --> 00:00:22,200 Speaker 1: individually will be in this. Some of you will be 6 00:00:22,280 --> 00:00:26,439 Speaker 1: quite interested, because you send me messages and emails and 7 00:00:26,520 --> 00:00:32,000 Speaker 1: questions and requests about I get asked a lot of stuff, 8 00:00:32,040 --> 00:00:34,320 Speaker 1: of course, about training and about food, and about health 9 00:00:34,320 --> 00:00:37,240 Speaker 1: and about wellness and about high performance and all of 10 00:00:37,280 --> 00:00:41,040 Speaker 1: those things. As that's kind of been largely been what 11 00:00:41,120 --> 00:00:45,440 Speaker 1: I'm my attention has been focused on since I was 12 00:00:45,479 --> 00:00:48,800 Speaker 1: about eighteen years old, and obviously it's moved more into 13 00:00:48,880 --> 00:00:53,440 Speaker 1: the more broad kind of area of human behavior and 14 00:00:53,479 --> 00:00:56,320 Speaker 1: psychology and cognition and all of that over the last 15 00:00:56,360 --> 00:01:00,560 Speaker 1: decade or so. But as an ext size scientist, former 16 00:01:00,680 --> 00:01:05,160 Speaker 1: gym owner, and fitness industry person for a very long time, 17 00:01:06,240 --> 00:01:10,200 Speaker 1: I'm still talking pretty much daily about all of the 18 00:01:10,200 --> 00:01:13,920 Speaker 1: stuff I'm about to talk to you about. And for 19 00:01:13,959 --> 00:01:17,440 Speaker 1: whatever reasons, some not all of you. Don't blame you, 20 00:01:17,480 --> 00:01:20,240 Speaker 1: but some of you are really interested in what I do. 21 00:01:22,400 --> 00:01:25,399 Speaker 1: So I'm going to share that, and what I'm about 22 00:01:25,440 --> 00:01:32,720 Speaker 1: to share is just really on no level is it advice, recommendation, 23 00:01:33,640 --> 00:01:38,000 Speaker 1: or suggestion. It's just what I do and why. And 24 00:01:38,080 --> 00:01:42,240 Speaker 1: I think because I'm probably older than most of you 25 00:01:42,319 --> 00:01:46,360 Speaker 1: by now, although I do have lots of listeners into 26 00:01:46,760 --> 00:01:49,400 Speaker 1: their sixties and seventies. Shout out to you, old buggers, 27 00:01:49,760 --> 00:01:53,440 Speaker 1: big hug from me, and I have a lot of 28 00:01:53,480 --> 00:01:56,600 Speaker 1: younger people. But people want to know what I do 29 00:01:57,320 --> 00:01:59,680 Speaker 1: because I'm the guy that talks about all this stuff 30 00:02:00,000 --> 00:02:02,520 Speaker 1: people seem to It's like I'm interested too. If somebody 31 00:02:02,640 --> 00:02:05,040 Speaker 1: is talking about something and they're in inverted comm as 32 00:02:05,040 --> 00:02:07,200 Speaker 1: an expert, I want to know you. But what do 33 00:02:07,320 --> 00:02:11,040 Speaker 1: you take? What's your what's your protocol? What do you 34 00:02:11,040 --> 00:02:13,239 Speaker 1: you know? If I'm talking to a guru about even 35 00:02:13,600 --> 00:02:16,120 Speaker 1: what's the best telling, I want to know what kind 36 00:02:16,120 --> 00:02:18,920 Speaker 1: of tally they have. I want to know what they 37 00:02:19,040 --> 00:02:22,080 Speaker 1: would do. You know, So I guess I understand the 38 00:02:22,080 --> 00:02:27,120 Speaker 1: interest and the curiosity. Some of you probably need to 39 00:02:27,200 --> 00:02:29,799 Speaker 1: jump out now because this might not be interesting to you. 40 00:02:31,320 --> 00:02:33,840 Speaker 1: But I'm going to walk you through what I do 41 00:02:34,000 --> 00:02:36,760 Speaker 1: and how I do it and why I do it 42 00:02:36,800 --> 00:02:39,160 Speaker 1: and give you a bit of context to all of that. 43 00:02:40,400 --> 00:02:43,880 Speaker 1: So what I thought I would do is I thought 44 00:02:43,880 --> 00:02:48,120 Speaker 1: I might start by doing what's kind of almost like 45 00:02:48,200 --> 00:02:52,760 Speaker 1: I guess, a self assessment. Now, this is very this 46 00:02:52,919 --> 00:02:58,639 Speaker 1: is very bro science, but I would think while it's 47 00:02:58,800 --> 00:03:03,959 Speaker 1: very it's a subjective assessment of me by me, keep 48 00:03:04,000 --> 00:03:06,480 Speaker 1: in mind that I've done thousands of actual, real world 49 00:03:06,480 --> 00:03:11,919 Speaker 1: assessments on people, measuring everything from you know, girth measurements 50 00:03:11,919 --> 00:03:15,000 Speaker 1: and body fat to subvo two max and votwo max 51 00:03:15,040 --> 00:03:19,840 Speaker 1: testing and body composition using bioelectrical impedance, and all different 52 00:03:19,919 --> 00:03:23,040 Speaker 1: kinds of strength and fitness and flexibility and range of 53 00:03:23,040 --> 00:03:26,600 Speaker 1: movement testing. So I have a very very good idea 54 00:03:26,639 --> 00:03:29,800 Speaker 1: of where I'm at because of one, my understanding of 55 00:03:29,800 --> 00:03:33,840 Speaker 1: the human body, my skill, my knowledge, my training, my background, 56 00:03:33,880 --> 00:03:37,560 Speaker 1: my experience. But also I'm very I'm very in tune 57 00:03:37,600 --> 00:03:41,520 Speaker 1: with me. Remember, your body is by a feedback machine. 58 00:03:42,520 --> 00:03:46,240 Speaker 1: It's always telling you stuff. It's it's always giving you information. 59 00:03:47,200 --> 00:03:49,200 Speaker 1: And as I've said many times on this show, I 60 00:03:49,200 --> 00:03:51,480 Speaker 1: think that one of the great tragedies of life in 61 00:03:52,400 --> 00:03:54,800 Speaker 1: as I record this anyway twenty twenty five, is that 62 00:03:54,840 --> 00:03:56,920 Speaker 1: a lot of people don't actually listen to their body. 63 00:03:56,920 --> 00:04:00,440 Speaker 1: Their body is telling them constantly what to do and 64 00:04:00,520 --> 00:04:02,960 Speaker 1: what not to do. It's giving them signs and signals 65 00:04:02,960 --> 00:04:07,280 Speaker 1: and data and information to which many people are literally 66 00:04:07,320 --> 00:04:12,960 Speaker 1: putting their figurative head in the figurative figurative sand, put 67 00:04:13,000 --> 00:04:15,080 Speaker 1: your teeth in harps, or their fingers in their ears, 68 00:04:15,200 --> 00:04:18,159 Speaker 1: or whatever metaphor analogy you want to use. But the 69 00:04:18,160 --> 00:04:21,360 Speaker 1: bottom line is a lot of people are fucking themselves up, 70 00:04:21,520 --> 00:04:25,159 Speaker 1: in part because they're not paying attention to what their 71 00:04:25,160 --> 00:04:29,880 Speaker 1: physiology is screaming at them. So with that in mind, 72 00:04:30,279 --> 00:04:34,799 Speaker 1: here's my kind of assessment of me. Now, let's before 73 00:04:34,800 --> 00:04:37,799 Speaker 1: we get underway. Remember, I'm sixty one. I turned sixty 74 00:04:37,800 --> 00:04:40,440 Speaker 1: two on September twenty eighth. Just something big. Don't go 75 00:04:40,520 --> 00:04:44,920 Speaker 1: to any trouble though. So I'm, you know, sixty one 76 00:04:45,040 --> 00:04:48,919 Speaker 1: and a bit sixty one in a few months. But 77 00:04:49,320 --> 00:04:55,120 Speaker 1: I guess my biological age, my biological age is probably 78 00:04:55,200 --> 00:04:59,640 Speaker 1: somewhere around mid forties. Now, keeping in mind, I don't smoke. 79 00:04:59,680 --> 00:05:02,640 Speaker 1: I've never smoked. I've never been drunk. I've never been high. 80 00:05:03,040 --> 00:05:05,200 Speaker 1: I do not drink booze. I've never had a glass 81 00:05:05,200 --> 00:05:09,760 Speaker 1: of alcohol. I've trained pretty much NonStop for almost half 82 00:05:09,800 --> 00:05:15,120 Speaker 1: a century. Keeping in mind all of that. Also, I 83 00:05:15,160 --> 00:05:17,479 Speaker 1: don't get particularly stressed. We'll talk about all of the 84 00:05:17,640 --> 00:05:23,440 Speaker 1: specifics of all of this stuff soon. I would think 85 00:05:23,640 --> 00:05:27,760 Speaker 1: my functional strength and cardiovascular fitness and overall health and 86 00:05:27,839 --> 00:05:32,839 Speaker 1: immune system and all of those things would put me 87 00:05:33,160 --> 00:05:35,840 Speaker 1: somewhere in the ballpark of a healthy ish forty five 88 00:05:35,920 --> 00:05:39,080 Speaker 1: year old. Now that's not science or evidence or data. 89 00:05:39,560 --> 00:05:43,520 Speaker 1: That's me giving you my pretty informed opinion. Could be 90 00:05:43,560 --> 00:05:47,440 Speaker 1: totally fucking wrong. But last time, which was maybe five 91 00:05:47,520 --> 00:05:52,240 Speaker 1: or six years ago, I had my biological age measured 92 00:05:52,520 --> 00:05:57,520 Speaker 1: and a relatively reliable protocol I was. I can't remember 93 00:05:57,880 --> 00:06:00,560 Speaker 1: if I was thirty eight or thirty nine or my 94 00:06:00,680 --> 00:06:03,599 Speaker 1: biological age. Is that so five or six years later, 95 00:06:03,640 --> 00:06:05,800 Speaker 1: it might be five or six years older. I don't know. 96 00:06:05,920 --> 00:06:07,839 Speaker 1: Could even be a bit better, could be a bit worse. 97 00:06:08,080 --> 00:06:10,400 Speaker 1: But what we know is that the good news is 98 00:06:10,400 --> 00:06:13,280 Speaker 1: that your chronological age, how old you are, how many 99 00:06:13,360 --> 00:06:15,919 Speaker 1: years you've been on the planet, what the calendar says, 100 00:06:17,520 --> 00:06:21,440 Speaker 1: your chronological age and your biological age don't need to parallel. 101 00:06:22,240 --> 00:06:24,200 Speaker 1: Having said that, of course, there are some people my 102 00:06:24,320 --> 00:06:28,320 Speaker 1: age sixty one who've got the equivalent physiology and function 103 00:06:28,440 --> 00:06:31,080 Speaker 1: and health of a seventy one or eighty one year old. 104 00:06:31,960 --> 00:06:35,120 Speaker 1: So and I would hazard a guess there are not 105 00:06:35,279 --> 00:06:39,800 Speaker 1: too many people whose chronological age and biological age are identical. 106 00:06:40,880 --> 00:06:43,680 Speaker 1: I think there's quite a bit of divergence for a 107 00:06:43,680 --> 00:06:47,480 Speaker 1: lot of people one way or the other. It's probably 108 00:06:47,560 --> 00:06:50,680 Speaker 1: generally in the ballpark. But so what that means is 109 00:06:52,200 --> 00:06:55,360 Speaker 1: a year from now, whatever you are, whatever you are, 110 00:06:55,440 --> 00:06:57,960 Speaker 1: add one year and go right, and now I'm whatever 111 00:06:58,000 --> 00:07:01,680 Speaker 1: that new number is. There's also a chance that depending 112 00:07:01,680 --> 00:07:03,400 Speaker 1: on your starting point and what you do in your 113 00:07:03,400 --> 00:07:05,920 Speaker 1: protocol and your ability to do the work and change 114 00:07:05,920 --> 00:07:10,280 Speaker 1: things and manipulate variables and lifestyle factors the right way, 115 00:07:10,800 --> 00:07:14,000 Speaker 1: there's a chance that you could be closer to five 116 00:07:14,080 --> 00:07:17,160 Speaker 1: years younger than one year older, depending or two or 117 00:07:17,240 --> 00:07:21,360 Speaker 1: three years younger rather than one year older, even a 118 00:07:21,480 --> 00:07:24,280 Speaker 1: year from when you hear this podcast or this episode 119 00:07:24,320 --> 00:07:27,800 Speaker 1: or this information. Right, So that's your starting point. For 120 00:07:27,880 --> 00:07:31,240 Speaker 1: somebody like me who's already relatively fit and healthy, that 121 00:07:31,360 --> 00:07:33,640 Speaker 1: I probably don't have that same I definitely don't have 122 00:07:33,760 --> 00:07:36,400 Speaker 1: that same scope. But maybe for some of you who 123 00:07:36,480 --> 00:07:39,280 Speaker 1: are not in the shape that you currently or not 124 00:07:39,440 --> 00:07:43,080 Speaker 1: currently in the shape that you want to be, health fitness, 125 00:07:43,440 --> 00:07:47,640 Speaker 1: you know, strength, function, flexibility, all those things. Then you 126 00:07:47,680 --> 00:07:50,960 Speaker 1: know there's an opportunity for you. Again that requires work, 127 00:07:51,000 --> 00:07:55,880 Speaker 1: that requires effort, that requires discomfort, that requires consistency, that 128 00:07:55,960 --> 00:07:59,920 Speaker 1: requires initially will power, discipline, self control, all the things 129 00:08:00,200 --> 00:08:02,720 Speaker 1: that many people fucking hate and all the things that 130 00:08:02,760 --> 00:08:07,880 Speaker 1: many people won't do. So that is not me being negative. 131 00:08:07,920 --> 00:08:12,000 Speaker 1: That is me having observed humans around this particular stuff 132 00:08:12,040 --> 00:08:15,120 Speaker 1: for forty plus years and heard a million people talk 133 00:08:15,160 --> 00:08:18,200 Speaker 1: about shit they never end up doing. I say this, 134 00:08:18,400 --> 00:08:20,480 Speaker 1: I'd be this blunt because I don't want you to 135 00:08:20,520 --> 00:08:24,160 Speaker 1: be in that group. But I also say this, if 136 00:08:24,320 --> 00:08:26,640 Speaker 1: you don't have a plan, and you don't execute the 137 00:08:26,680 --> 00:08:29,240 Speaker 1: plan and you're not consistent, doesn't matter how good you're 138 00:08:29,280 --> 00:08:33,920 Speaker 1: fucking resources or knowledge or understanding or genetics are, if 139 00:08:33,920 --> 00:08:37,600 Speaker 1: you're not optimizing them, then you are going to die 140 00:08:37,760 --> 00:08:41,040 Speaker 1: earlier then you need to potentially, or you're going to 141 00:08:41,040 --> 00:08:45,920 Speaker 1: get sick earlier than you otherwise would have potentially. So 142 00:08:46,040 --> 00:08:50,040 Speaker 1: let's not do that, all right, So my cardiovascular fitness 143 00:08:50,240 --> 00:08:53,160 Speaker 1: I would give me. Now, remember when I'm talking about 144 00:08:53,679 --> 00:08:56,120 Speaker 1: I'm giving myself an out of ten, ten being the 145 00:08:56,240 --> 00:09:01,760 Speaker 1: absolute high watermark of my potential I'm not comparing myself 146 00:09:01,760 --> 00:09:07,480 Speaker 1: to anyone. I'm comparing myself to the sixty one year 147 00:09:07,520 --> 00:09:09,480 Speaker 1: old bloke that is me. So I reckon for a 148 00:09:09,520 --> 00:09:13,599 Speaker 1: sixty one year old me, my fitness, my cardio of 149 00:09:13,720 --> 00:09:18,520 Speaker 1: escular fitness is about a seven. It's not definitely not 150 00:09:18,559 --> 00:09:20,640 Speaker 1: a nine or ten or probably an eight. It could 151 00:09:20,679 --> 00:09:23,720 Speaker 1: be better. Maybe it's a seven and a half. If 152 00:09:23,760 --> 00:09:26,880 Speaker 1: we compared me to other sixty one year old it 153 00:09:26,880 --> 00:09:28,160 Speaker 1: could be a nine or a nine and a half, 154 00:09:28,200 --> 00:09:31,040 Speaker 1: who knows. But in terms of my potential, I definitely 155 00:09:31,080 --> 00:09:34,400 Speaker 1: could be a bit fitter, and I'll explain that soon. Okay, 156 00:09:34,440 --> 00:09:37,000 Speaker 1: So that's my cardio of ascular fitness strength. I'm going 157 00:09:37,080 --> 00:09:40,080 Speaker 1: to say, keeping in mind I've got some injuries that 158 00:09:40,200 --> 00:09:44,320 Speaker 1: limit certain movements and how intensely or how heavily I 159 00:09:44,320 --> 00:09:48,480 Speaker 1: can do those movements, I would give my my overall 160 00:09:48,520 --> 00:09:56,040 Speaker 1: strength about a nine. Considering I lift weights most days 161 00:09:56,160 --> 00:09:58,280 Speaker 1: of my life. That would want to be a nine. 162 00:09:59,440 --> 00:10:02,960 Speaker 1: That doesn't mean I mean that I don't have limitations 163 00:10:03,040 --> 00:10:07,199 Speaker 1: or I don't have weaknesses, but all in all, all 164 00:10:07,280 --> 00:10:11,920 Speaker 1: things considered, for the amount of injuries I've had, for 165 00:10:12,040 --> 00:10:15,920 Speaker 1: the miles I've put on the old clock, and for 166 00:10:16,000 --> 00:10:19,480 Speaker 1: my chronological age, I reckon my strength would be somewhere 167 00:10:19,520 --> 00:10:22,840 Speaker 1: in the ballpark of a nine. My flexibility. So I'm 168 00:10:22,840 --> 00:10:30,840 Speaker 1: talking about the different components of fitness here, so cardiovascular strength, fitness, sorry, flexibility, 169 00:10:30,920 --> 00:10:35,280 Speaker 1: muscular endurance. I reckon my flexibility, if I'm being brutally honest, 170 00:10:35,480 --> 00:10:39,400 Speaker 1: is for what it could be. It's probably a four, 171 00:10:40,120 --> 00:10:43,640 Speaker 1: maybe a five. No, it's a four. I'm kidding myself. 172 00:10:43,720 --> 00:10:48,760 Speaker 1: It's a four. I don't stretch enough. I stretch. I'd 173 00:10:48,760 --> 00:10:50,679 Speaker 1: love to tell you I stretch most days for ten 174 00:10:50,720 --> 00:10:52,760 Speaker 1: to fifteen minutes. I think I've even said that, and 175 00:10:52,840 --> 00:10:55,319 Speaker 1: I have been through periods where I do do that. 176 00:10:55,880 --> 00:10:58,080 Speaker 1: But at the moment, I'm not doing that. At the moment, 177 00:10:58,240 --> 00:11:03,760 Speaker 1: I am probably doing really two days, sometimes three days 178 00:11:03,800 --> 00:11:06,000 Speaker 1: a week where I will sit on the floor right 179 00:11:06,040 --> 00:11:08,320 Speaker 1: here where I am in my office and stretch or 180 00:11:08,360 --> 00:11:11,760 Speaker 1: stretch at the gym. So my total stretching time is 181 00:11:11,760 --> 00:11:14,680 Speaker 1: probably forty five minutes a week. If that which is 182 00:11:14,720 --> 00:11:19,800 Speaker 1: not enough, so that shit, I need to do better 183 00:11:19,880 --> 00:11:22,800 Speaker 1: my muscular endurance. So, muscular endurance is your ability to 184 00:11:22,960 --> 00:11:28,520 Speaker 1: move a weight or to work against resistance. Generally it's 185 00:11:28,760 --> 00:11:32,040 Speaker 1: a lighter or moderate resistance, not a heavy heavy weight, 186 00:11:32,120 --> 00:11:35,880 Speaker 1: but to move against that repeatedly. So for example, we 187 00:11:35,960 --> 00:11:42,640 Speaker 1: could say digging a hole where you're putting the spade 188 00:11:42,880 --> 00:11:45,560 Speaker 1: or the shovel into the dirt and you're heaving five 189 00:11:45,640 --> 00:11:49,120 Speaker 1: kilos of dirt onto the back of a truck, and 190 00:11:49,160 --> 00:11:51,520 Speaker 1: then five kilos of dirt onto the back of a truck, 191 00:11:51,559 --> 00:11:54,320 Speaker 1: and you're doing that time after time after time, and 192 00:11:54,360 --> 00:11:59,760 Speaker 1: that requires some coordination and balance and strength and aerobic 193 00:12:00,120 --> 00:12:04,360 Speaker 1: the orcadiovascular, but also muscular endurance. So what we find 194 00:12:04,400 --> 00:12:07,280 Speaker 1: is some people have got lots of absolute strength or power. 195 00:12:08,040 --> 00:12:11,720 Speaker 1: They can lift something very heavy, but they can't lift 196 00:12:11,760 --> 00:12:15,840 Speaker 1: something relatively light as much as the guy or girl 197 00:12:15,920 --> 00:12:21,280 Speaker 1: next to them who has more overall strength. So we 198 00:12:21,440 --> 00:12:25,040 Speaker 1: find quite often somebody can do more work. Let's say, 199 00:12:25,800 --> 00:12:29,760 Speaker 1: let's forget the kind of lift, but let's say person 200 00:12:29,800 --> 00:12:32,040 Speaker 1: A can lift one hundred kilos in person B can 201 00:12:32,080 --> 00:12:35,960 Speaker 1: only lift seventy kilos. But then when we go, all right, well, 202 00:12:35,960 --> 00:12:40,000 Speaker 1: how many times can persone the stronger guy or girl 203 00:12:40,360 --> 00:12:43,880 Speaker 1: lift twenty kilos one fifth of the weight And the 204 00:12:43,920 --> 00:12:46,280 Speaker 1: answer might be before they fatigue and they've got to 205 00:12:46,280 --> 00:12:49,000 Speaker 1: put the weight down, they can do that twenty kiloweight 206 00:12:49,120 --> 00:12:51,600 Speaker 1: thirty times, and then we get mister or missus seventy 207 00:12:51,679 --> 00:12:57,199 Speaker 1: kilo absolute strength. But they can do they can do 208 00:12:57,280 --> 00:13:01,480 Speaker 1: that lighterweight, the twenty kiloweight thirty five times or forty times, 209 00:13:01,960 --> 00:13:04,000 Speaker 1: and so for a range of different reasons, they've got 210 00:13:04,000 --> 00:13:07,720 Speaker 1: greater muscular endurance. I reckon my muscular endurance is about 211 00:13:07,760 --> 00:13:12,520 Speaker 1: a seven or an eight. If we look at other 212 00:13:12,600 --> 00:13:16,000 Speaker 1: things that old people think about, like balance and coordination, 213 00:13:17,080 --> 00:13:19,920 Speaker 1: I would say for my age, they're very good. I 214 00:13:19,960 --> 00:13:23,000 Speaker 1: would say nine. Now if I look at things that 215 00:13:23,040 --> 00:13:28,280 Speaker 1: are a little bit more broad, like energy levels, immune system. 216 00:13:28,760 --> 00:13:31,640 Speaker 1: I think my day to day, and obviously it varies 217 00:13:31,800 --> 00:13:36,520 Speaker 1: through the day, but I think my physical energy let's 218 00:13:36,520 --> 00:13:41,720 Speaker 1: start there. I think my physical energy is typically about 219 00:13:41,720 --> 00:13:46,080 Speaker 1: an eight. Like I have pretty good energy. I get 220 00:13:46,120 --> 00:13:49,720 Speaker 1: tired at times, but just like not abnormally, just like 221 00:13:50,000 --> 00:13:55,360 Speaker 1: other people. I guess, so my physical energy levels typically 222 00:13:55,440 --> 00:13:58,000 Speaker 1: would be somewhere around an eight. That can vary, but 223 00:13:58,360 --> 00:14:01,120 Speaker 1: it's not like I get around feeling tagued and tired 224 00:14:01,240 --> 00:14:06,120 Speaker 1: and exhausted. Generally speaking, I would say my next one 225 00:14:06,120 --> 00:14:09,480 Speaker 1: on my list is immune system. I think my immune 226 00:14:09,480 --> 00:14:12,240 Speaker 1: system is I don't want to speak too soon, but 227 00:14:12,320 --> 00:14:14,480 Speaker 1: it feels like it's pretty good. I don't get sick 228 00:14:14,600 --> 00:14:16,520 Speaker 1: very often. Is there any wood for me to touch? 229 00:14:17,800 --> 00:14:19,840 Speaker 1: I don't get sick very often. I don't get the flu. 230 00:14:20,440 --> 00:14:25,360 Speaker 1: I think I got COVID once for about eight minutes. Yeah, 231 00:14:25,400 --> 00:14:28,000 Speaker 1: I don't get sick that often. Now, whether or not 232 00:14:28,120 --> 00:14:30,840 Speaker 1: that's just great genetics, or whether or not that's my 233 00:14:30,920 --> 00:14:33,600 Speaker 1: strong immune system, they probably go together. Or it's you know, 234 00:14:33,720 --> 00:14:37,240 Speaker 1: healthy sleep, or it's healthy diet, or it's a bunch 235 00:14:37,280 --> 00:14:39,280 Speaker 1: of things, I'm not sure, but I think my immune 236 00:14:39,280 --> 00:14:42,960 Speaker 1: system is pretty good. The next thing on my subjective 237 00:14:42,960 --> 00:14:49,000 Speaker 1: assessment that I've got here is cognitive function. And the 238 00:14:49,080 --> 00:14:51,560 Speaker 1: older that I get, the more I'm interested in this 239 00:14:51,680 --> 00:14:55,760 Speaker 1: slash obsessed. I want my brain to work as well 240 00:14:55,760 --> 00:14:58,120 Speaker 1: as it can for as long as it can. And 241 00:14:58,160 --> 00:15:02,480 Speaker 1: as we know from how it really varies spending on 242 00:15:02,480 --> 00:15:05,200 Speaker 1: what research you look at, but from around forty, definitely 243 00:15:05,280 --> 00:15:10,200 Speaker 1: from fifty, the old brain function starts to typically starts 244 00:15:10,240 --> 00:15:13,400 Speaker 1: to decline a little bit, that not necessarily rapidly. Now, 245 00:15:13,480 --> 00:15:19,920 Speaker 1: let's put aside, you know dementia and the like Alzheimer's dementia, 246 00:15:19,960 --> 00:15:23,760 Speaker 1: and you know, cognitive decline type issues, But we're talking 247 00:15:23,760 --> 00:15:27,840 Speaker 1: about just general cognitive function here. As people get older, 248 00:15:28,040 --> 00:15:31,360 Speaker 1: just like with everything, bone density gets lower, typically, muscle 249 00:15:31,400 --> 00:15:35,880 Speaker 1: mass gets leaner, strength gets weaker, you know, everything deteriorates. 250 00:15:35,920 --> 00:15:38,040 Speaker 1: But we also know that, and this is part of 251 00:15:38,080 --> 00:15:41,800 Speaker 1: the reason for this chat. We know that if we 252 00:15:41,880 --> 00:15:44,200 Speaker 1: do the right things the right way, if we employ 253 00:15:44,320 --> 00:15:47,520 Speaker 1: or utilize the right intervention or the right protocol, then 254 00:15:47,600 --> 00:15:52,480 Speaker 1: not only can we put the brakes on that psychological cognitive, 255 00:15:52,760 --> 00:15:58,760 Speaker 1: physiological behavioral decline. In other words, we can keep everything 256 00:15:58,840 --> 00:16:01,920 Speaker 1: working better for long and maybe even improve it even 257 00:16:01,960 --> 00:16:05,920 Speaker 1: into older age. We know with all of that that 258 00:16:06,000 --> 00:16:08,600 Speaker 1: we don't need to be typical. We don't need to 259 00:16:08,760 --> 00:16:15,800 Speaker 1: age typically, I reckon my cognitive function is at least 260 00:16:15,840 --> 00:16:17,920 Speaker 1: as good as when I was in my thirties. I 261 00:16:17,960 --> 00:16:20,440 Speaker 1: was going to say better, but it's really hard to 262 00:16:20,520 --> 00:16:24,360 Speaker 1: judge it because I do different things. But look, if 263 00:16:24,400 --> 00:16:28,840 Speaker 1: there's been any cognitive slide, I can't tell. I seem 264 00:16:28,880 --> 00:16:30,600 Speaker 1: to have a pretty good memory. I seem to have 265 00:16:30,680 --> 00:16:33,800 Speaker 1: pretty good focus and mental acuity. I seem to be 266 00:16:33,840 --> 00:16:38,240 Speaker 1: able to stay present. I seem to be able to 267 00:16:38,240 --> 00:16:41,120 Speaker 1: do things like I'm doing right now, which is sitting 268 00:16:41,160 --> 00:16:45,360 Speaker 1: in a room by myself, talking NonStop, making some kind 269 00:16:45,400 --> 00:16:49,320 Speaker 1: of sense, sharing thoughts and ideas and information that hopefully 270 00:16:49,520 --> 00:16:52,040 Speaker 1: is of value. So doing what I'm doing right now 271 00:16:52,120 --> 00:16:56,640 Speaker 1: this is interesting. It's actually a cognitive exercise to be 272 00:16:56,680 --> 00:16:59,640 Speaker 1: able to think clearly in the moment. I don't have. 273 00:17:00,280 --> 00:17:01,880 Speaker 1: What I have in front of me. What I'm looking 274 00:17:01,880 --> 00:17:06,120 Speaker 1: at right now is about twenty words maybe on a screen, 275 00:17:06,840 --> 00:17:10,360 Speaker 1: just dot points, So I'm not reading anything per se, 276 00:17:11,760 --> 00:17:14,920 Speaker 1: there's no script, and as I look up at the recording, 277 00:17:14,960 --> 00:17:18,320 Speaker 1: I'm somewhere around the seventeen to eighteen minute mark. And 278 00:17:18,400 --> 00:17:20,240 Speaker 1: so even for me to be able to do this 279 00:17:21,560 --> 00:17:27,639 Speaker 1: is an indicator for me of focus, attention, communication skills, 280 00:17:28,480 --> 00:17:31,920 Speaker 1: and overall cognitive function. Can I be fully present? Can 281 00:17:31,960 --> 00:17:34,920 Speaker 1: I keep talking and not only keep talking, but share 282 00:17:34,960 --> 00:17:39,520 Speaker 1: thoughts and ideas and information that's potentially of value. Can 283 00:17:39,600 --> 00:17:43,880 Speaker 1: I even kind of almost build rapport with you even 284 00:17:43,920 --> 00:17:46,119 Speaker 1: though I can't see you or interact with you in 285 00:17:46,160 --> 00:17:51,520 Speaker 1: the moment. So I reckon, I reckon, I'm not in 286 00:17:51,560 --> 00:17:57,360 Speaker 1: a terrible place overall in terms of mind, body, emotions, energy, 287 00:17:58,200 --> 00:18:04,600 Speaker 1: brain function. My posture is, you know, as we get older, 288 00:18:04,640 --> 00:18:07,600 Speaker 1: quite often we get kiphotic that's kind of that hunchy 289 00:18:07,680 --> 00:18:10,359 Speaker 1: back where your shoulders come forward a little bit and 290 00:18:10,440 --> 00:18:12,520 Speaker 1: a little bit, you know, between your shoulder blades there, 291 00:18:12,560 --> 00:18:14,879 Speaker 1: it can be a little bit rounded. My posture is 292 00:18:14,920 --> 00:18:17,920 Speaker 1: not shit, but it's not great. It's better. In fact, 293 00:18:17,960 --> 00:18:19,840 Speaker 1: it's better than it was a year ago because I'm 294 00:18:20,840 --> 00:18:23,679 Speaker 1: working consciously to improve it. It's not, by the way, 295 00:18:23,760 --> 00:18:27,800 Speaker 1: it's not bad per se, but because I spend so 296 00:18:27,960 --> 00:18:31,200 Speaker 1: much time sitting at a desk doing what I'm doing 297 00:18:31,280 --> 00:18:35,840 Speaker 1: right now, or researching or whatever, answering emails we're talking 298 00:18:35,880 --> 00:18:40,440 Speaker 1: to people, I need to make sure that I offset 299 00:18:40,480 --> 00:18:47,000 Speaker 1: that with stretching, with standing, with strengthening the muscles, you know, 300 00:18:47,080 --> 00:18:51,800 Speaker 1: behind the shoulders, so reardelts and rhomboids and neck extenses, 301 00:18:51,920 --> 00:18:54,760 Speaker 1: So the muscles at the front of your neck. There's 302 00:18:54,800 --> 00:18:59,520 Speaker 1: a group of muscles called sterno clydo mastoid, and there's 303 00:18:59,840 --> 00:19:02,160 Speaker 1: a muscles at the back which kind of pull your 304 00:19:02,160 --> 00:19:05,119 Speaker 1: head back if your head sitting forward right now and 305 00:19:05,160 --> 00:19:08,119 Speaker 1: you take it back. All those muscles are called neck extenses. 306 00:19:08,680 --> 00:19:12,360 Speaker 1: And so what we often find with people regarding posture 307 00:19:12,400 --> 00:19:16,320 Speaker 1: and neck pain and shoulder pain is because they have 308 00:19:17,000 --> 00:19:23,920 Speaker 1: a very sit down any kind of existence. They are 309 00:19:23,960 --> 00:19:27,439 Speaker 1: perpetually in a head position where their head is not 310 00:19:27,560 --> 00:19:29,639 Speaker 1: what I would call in a neutral position where it 311 00:19:29,720 --> 00:19:32,280 Speaker 1: kind of should be. It's not back, it's not in 312 00:19:32,320 --> 00:19:35,520 Speaker 1: a neutral position. It's kind of sitting forward of that 313 00:19:35,720 --> 00:19:40,680 Speaker 1: center of gravity. And the further forward that that head 314 00:19:40,720 --> 00:19:43,679 Speaker 1: sits of where it should sit in the neutral position, 315 00:19:44,600 --> 00:19:46,919 Speaker 1: let's say it's one inch forward of the right spot. 316 00:19:47,280 --> 00:19:49,160 Speaker 1: It's not very sciencey, but you know what I mean. 317 00:19:50,680 --> 00:19:54,520 Speaker 1: Every centiment, in fact, every millimeter that your head sits 318 00:19:54,560 --> 00:19:58,399 Speaker 1: forward of where it should be ideally, it gets in 319 00:19:58,480 --> 00:20:02,200 Speaker 1: inverted commas heavier. So by the time you've got your 320 00:20:02,240 --> 00:20:06,480 Speaker 1: head sitting two three four centimeters forward, because you're now 321 00:20:06,520 --> 00:20:09,119 Speaker 1: staring at a screen and your shoulders are hunched and 322 00:20:09,160 --> 00:20:11,760 Speaker 1: you're not up straight, and your head is not in 323 00:20:11,840 --> 00:20:16,160 Speaker 1: alignment with your body. Now you've got significant pressure and 324 00:20:16,320 --> 00:20:19,080 Speaker 1: stress on the muscles in the back of your neck 325 00:20:19,080 --> 00:20:21,080 Speaker 1: and the muscles up around the top of your shoulders, 326 00:20:21,119 --> 00:20:25,480 Speaker 1: your traps, trapezis and all of that. So that's one 327 00:20:25,520 --> 00:20:31,360 Speaker 1: of my challenges. And maybe you body comp by the way, 328 00:20:31,440 --> 00:20:36,080 Speaker 1: just quickly, So how do we fix that? Will the 329 00:20:36,119 --> 00:20:38,840 Speaker 1: next stuff that is, will we consciously sit with our 330 00:20:38,880 --> 00:20:41,440 Speaker 1: head back and in a more neutral position. You can 331 00:20:41,520 --> 00:20:43,480 Speaker 1: video this stuff right, but you get a bit of 332 00:20:43,520 --> 00:20:46,040 Speaker 1: an idea, like if I say, don't sit with your 333 00:20:46,080 --> 00:20:49,120 Speaker 1: head forward, sit with your head back, and now where 334 00:20:49,160 --> 00:20:51,600 Speaker 1: you feel like it's almost like the middle of your 335 00:20:51,640 --> 00:20:54,520 Speaker 1: ears are in line with the middle of your shoulders. 336 00:20:55,080 --> 00:20:59,600 Speaker 1: That's probably more of a neutral and natural and ideal 337 00:20:59,600 --> 00:21:03,440 Speaker 1: anatome position for your head to be in versus that 338 00:21:03,600 --> 00:21:07,280 Speaker 1: head sitting right forward position. What we want to do 339 00:21:07,440 --> 00:21:12,119 Speaker 1: is we want to also do this in conjunction. If 340 00:21:12,119 --> 00:21:14,960 Speaker 1: you're going to do it again, it's not a prescription, 341 00:21:15,119 --> 00:21:17,600 Speaker 1: but you might want to think about getting the muscles 342 00:21:17,800 --> 00:21:20,480 Speaker 1: at the back of your shoulders and the muscles at 343 00:21:20,480 --> 00:21:24,200 Speaker 1: the back of your neck, the neck extensile muscles stronger, 344 00:21:24,840 --> 00:21:27,919 Speaker 1: so that will keep your head and your neck in 345 00:21:27,960 --> 00:21:31,040 Speaker 1: the position it should be all right. I also i've 346 00:21:31,080 --> 00:21:35,359 Speaker 1: written here body comps, so my body composition, my body 347 00:21:35,359 --> 00:21:39,960 Speaker 1: composition is about I haven't done it for a while, 348 00:21:40,000 --> 00:21:44,879 Speaker 1: but I've literally tested thousands of people's body composition using 349 00:21:45,960 --> 00:21:49,159 Speaker 1: For the first thirty years, I didn't use a machine 350 00:21:49,200 --> 00:21:53,560 Speaker 1: or a gizmo. I used body fat calipers, very expensive calipers, 351 00:21:54,359 --> 00:21:57,000 Speaker 1: and so I did so many body fat tests on 352 00:21:57,080 --> 00:22:01,840 Speaker 1: so many people that I got to the point where 353 00:22:01,920 --> 00:22:07,280 Speaker 1: I could, within one or two percent tell somebody what 354 00:22:07,359 --> 00:22:10,359 Speaker 1: their body fat percentage would be if we use this 355 00:22:10,400 --> 00:22:16,240 Speaker 1: particular protocol and these calipers very reliably. So I can 356 00:22:16,720 --> 00:22:19,639 Speaker 1: pretty reliably guess my body fat at the moment to 357 00:22:19,720 --> 00:22:27,560 Speaker 1: be at the most twelve and probably at the least ten. 358 00:22:27,680 --> 00:22:29,680 Speaker 1: So I'm thinking my body fat as in the ten 359 00:22:29,720 --> 00:22:33,080 Speaker 1: to twelve range, ten to twelve percent range. I'm not 360 00:22:33,119 --> 00:22:35,000 Speaker 1: going to go through what it should or shouldn't be 361 00:22:35,000 --> 00:22:37,680 Speaker 1: for different people. But if you're interested in that, and 362 00:22:38,160 --> 00:22:40,800 Speaker 1: again there's this has got nothing to do with fucking 363 00:22:41,400 --> 00:22:43,919 Speaker 1: that shaming or body shape or you're a good or 364 00:22:43,960 --> 00:22:46,000 Speaker 1: a bad person. Could but we know that there's a 365 00:22:46,040 --> 00:22:51,440 Speaker 1: correlation between you know, obesity and overweight and disease. That's 366 00:22:51,440 --> 00:22:54,720 Speaker 1: not an opinion, that's not an insult. That's science. So 367 00:22:55,600 --> 00:23:00,560 Speaker 1: you know. And the other thing, too is what might 368 00:23:00,600 --> 00:23:02,480 Speaker 1: be interesting for some of you is so my height 369 00:23:02,600 --> 00:23:06,639 Speaker 1: is one seventy eight centimeters, my weight is it varies 370 00:23:06,680 --> 00:23:08,920 Speaker 1: a little bit between eighty four and eighty six. Let's 371 00:23:08,920 --> 00:23:12,400 Speaker 1: say it's eighty five. I think if you figure out 372 00:23:12,440 --> 00:23:14,639 Speaker 1: my BMI at a body weight of eighty five and 373 00:23:14,680 --> 00:23:17,080 Speaker 1: a height of one seventy eight. I think my BMI 374 00:23:17,160 --> 00:23:20,600 Speaker 1: comes out at somewhere around body mass index comes out 375 00:23:20,600 --> 00:23:23,119 Speaker 1: at around twenty seven. Now, if you look at the 376 00:23:23,119 --> 00:23:27,920 Speaker 1: body mass index scale between twenty five and thirty by 377 00:23:27,960 --> 00:23:30,760 Speaker 1: the way, shit scale, shit science. But it is what 378 00:23:30,880 --> 00:23:34,760 Speaker 1: it is that puts me at twenty five to thirty 379 00:23:35,040 --> 00:23:39,360 Speaker 1: is the overweight category and thirty plus is obs So 380 00:23:39,640 --> 00:23:42,640 Speaker 1: I sit right in the middle of the overweight category 381 00:23:42,840 --> 00:23:45,560 Speaker 1: at my height and my weight, despite the fact that 382 00:23:45,640 --> 00:23:50,280 Speaker 1: my body fat is low. So and I've said this 383 00:23:50,359 --> 00:23:53,320 Speaker 1: twenty times on the show, what does that mean? That 384 00:23:53,400 --> 00:23:57,159 Speaker 1: means that at the very best, we might and I 385 00:23:57,240 --> 00:24:00,400 Speaker 1: say might with an asterisk next to it, you might 386 00:24:00,600 --> 00:24:06,800 Speaker 1: use body composition as a very fucking vague guideline. I'm 387 00:24:06,840 --> 00:24:11,480 Speaker 1: way more interested in what your body is made up of, 388 00:24:11,720 --> 00:24:18,160 Speaker 1: how much muscle, how much fat, you know, bone density, 389 00:24:18,600 --> 00:24:21,520 Speaker 1: All of those things are not so much what is 390 00:24:21,560 --> 00:24:23,880 Speaker 1: your absolute weight? Because there are some people whose weight 391 00:24:23,920 --> 00:24:27,680 Speaker 1: could be high and they could be quite lean like myself, 392 00:24:28,320 --> 00:24:31,560 Speaker 1: or some people whose body weight gets the big tick 393 00:24:31,600 --> 00:24:34,359 Speaker 1: of approval according to the bear my chart. They're the 394 00:24:34,440 --> 00:24:37,000 Speaker 1: right body weight, but at the same time they have 395 00:24:37,160 --> 00:24:39,520 Speaker 1: quite a high body fat and quite a little amount 396 00:24:39,520 --> 00:24:42,439 Speaker 1: of muscle, which that is not a great combination for 397 00:24:42,560 --> 00:24:48,119 Speaker 1: health or function or longevity. All right, let's talk about food. 398 00:24:48,480 --> 00:24:51,160 Speaker 1: So again this I'm just telling you what I do 399 00:24:51,600 --> 00:24:55,400 Speaker 1: because you keep asking. I ate two meals a day. 400 00:24:56,440 --> 00:25:00,840 Speaker 1: I eat breakfast. I normally eat breakfast at around okay, 401 00:25:00,920 --> 00:25:03,400 Speaker 1: so that's not exactly true. The first thing I put 402 00:25:03,400 --> 00:25:06,560 Speaker 1: in my body that has calories is around six thirty, 403 00:25:06,600 --> 00:25:09,040 Speaker 1: and it is coffee. What kind of coffee do you have? 404 00:25:09,119 --> 00:25:14,920 Speaker 1: Thanks for asking, I have. I have a skim coffee, 405 00:25:14,960 --> 00:25:19,000 Speaker 1: skim milk coffee, or I have kind of half milk, 406 00:25:19,280 --> 00:25:24,720 Speaker 1: half water, and I have that at about so I 407 00:25:24,720 --> 00:25:27,440 Speaker 1: have a large I think it's a double shot or 408 00:25:27,480 --> 00:25:29,480 Speaker 1: one and a half, which I think they calls a 409 00:25:29,560 --> 00:25:33,760 Speaker 1: rostretto or something like that. So I have one of those. 410 00:25:33,800 --> 00:25:36,679 Speaker 1: At about six thirty, I do work at the cafe, 411 00:25:37,400 --> 00:25:40,520 Speaker 1: or I meet someone, or I write some bullshit on 412 00:25:40,560 --> 00:25:43,400 Speaker 1: social media or answer emails, or I just fucking chill 413 00:25:43,440 --> 00:25:47,520 Speaker 1: out and listen to something. Then I get home at 414 00:25:47,720 --> 00:25:50,720 Speaker 1: somewhere between seven thirty and eight thirty, or no, seven 415 00:25:50,840 --> 00:25:55,520 Speaker 1: thirty and eight ten probably, and then I will eat breakfast. 416 00:25:56,280 --> 00:25:58,760 Speaker 1: I eat the same breakfast every day. I've eaten the 417 00:25:58,760 --> 00:26:01,280 Speaker 1: same breakfast every day for probably the last ten years. 418 00:26:02,119 --> 00:26:04,439 Speaker 1: This is not a recommendation, As I said, this is 419 00:26:04,520 --> 00:26:06,960 Speaker 1: just what I do, and I do it because it 420 00:26:07,040 --> 00:26:10,360 Speaker 1: works for me. And so I eat a combination of 421 00:26:11,760 --> 00:26:18,639 Speaker 1: sometimes seeds, but typically at the moment, I have almonds, 422 00:26:19,240 --> 00:26:25,880 Speaker 1: I have oats, I have protein powder. I have celium husk, oats, 423 00:26:26,119 --> 00:26:30,760 Speaker 1: protein powder, nuts, silium husk. Yeah, that's it, and it's 424 00:26:30,840 --> 00:26:33,560 Speaker 1: quite big. So I have about eighty grams of oats, 425 00:26:33,920 --> 00:26:38,159 Speaker 1: I have about forty grams of nuts almonds, and I 426 00:26:38,280 --> 00:26:45,120 Speaker 1: have forty grams of protein powder. I just have away protein. 427 00:26:45,280 --> 00:26:47,480 Speaker 1: I happen to get it from Maxes. It's not an 428 00:26:47,520 --> 00:26:49,560 Speaker 1: ad or a promo. I just know someone's going to 429 00:26:49,600 --> 00:26:51,240 Speaker 1: go which one do you use? Which where do you 430 00:26:51,240 --> 00:26:54,679 Speaker 1: get it? I forget the actual name of It's like 431 00:26:54,760 --> 00:26:58,679 Speaker 1: ninety percent protein. It's chocolate tastes fucking amazing. Am I 432 00:26:58,760 --> 00:27:02,560 Speaker 1: recommending you use impowered? Nah? I'm just saying I use one. 433 00:27:02,880 --> 00:27:07,040 Speaker 1: Is it the high water mark for protein? No? Does 434 00:27:07,080 --> 00:27:11,359 Speaker 1: it work for me? Yep? What do you have on that? 435 00:27:11,600 --> 00:27:16,000 Speaker 1: I hear you ask. I have on that either oat 436 00:27:16,040 --> 00:27:18,720 Speaker 1: milk or almond milk. Now I realize that they are 437 00:27:18,720 --> 00:27:21,760 Speaker 1: not really milks. I realize that's just branding and marketing, 438 00:27:22,320 --> 00:27:24,800 Speaker 1: and I realize that they're fucking expensive for what they are. 439 00:27:26,680 --> 00:27:30,000 Speaker 1: That particular blend that I have, I could literally just 440 00:27:30,080 --> 00:27:34,320 Speaker 1: put water on it and have it. I don't. And 441 00:27:34,400 --> 00:27:37,399 Speaker 1: the reason I don't have dairy on that is not 442 00:27:37,440 --> 00:27:41,359 Speaker 1: because I'm againsttery. I actually like dairy. It's just that 443 00:27:41,640 --> 00:27:48,040 Speaker 1: I I don't tolerate dairy super well. I can tolerate 444 00:27:48,040 --> 00:27:51,919 Speaker 1: it to a point, but that's why I have. I 445 00:27:51,960 --> 00:27:55,040 Speaker 1: have coffee sometimes half and half, half water, half milk, 446 00:27:55,200 --> 00:27:58,879 Speaker 1: just because as people get older, generally not everyone, but 447 00:27:58,920 --> 00:28:03,600 Speaker 1: a lot of people start produce less of the enzyme 448 00:28:03,640 --> 00:28:06,760 Speaker 1: that breaks down lactose, which is why people can become 449 00:28:07,480 --> 00:28:13,399 Speaker 1: lactose intolerant or lactose less tolerant, we could say. And 450 00:28:13,480 --> 00:28:18,919 Speaker 1: I'm definitely lactose less tolerant than I was. So that 451 00:28:19,119 --> 00:28:21,480 Speaker 1: enzyme is called lactase, and as we get older, many 452 00:28:21,480 --> 00:28:24,199 Speaker 1: of us produce less of it, which is why we 453 00:28:24,280 --> 00:28:28,919 Speaker 1: don't tolerate dairy in whatever form as well as we 454 00:28:29,000 --> 00:28:31,359 Speaker 1: once did. So I have that for breakfast and a 455 00:28:31,400 --> 00:28:36,920 Speaker 1: coffee before that, and that's about like I said, that's 456 00:28:36,920 --> 00:28:40,000 Speaker 1: about one one hundred and sixty grams of actual food. 457 00:28:40,080 --> 00:28:43,240 Speaker 1: So like I have, like I said, eighty grams of oats, 458 00:28:43,240 --> 00:28:45,760 Speaker 1: forty grams of nuts, forty grams of protein powder, and 459 00:28:45,800 --> 00:28:48,360 Speaker 1: a little bit of celium husk like a dessert spoon 460 00:28:49,200 --> 00:28:51,600 Speaker 1: just for a bit of fiber, extra fiber chucked on there, 461 00:28:52,000 --> 00:28:54,800 Speaker 1: give or take one hundred and sixty grams. And it's 462 00:28:54,840 --> 00:28:58,160 Speaker 1: quite big. It's quite big. But then the next thing, 463 00:28:58,280 --> 00:29:02,160 Speaker 1: the next meal that I have is around twelve ten 464 00:29:02,200 --> 00:29:05,200 Speaker 1: to twelve hours later. The next thing that I put 465 00:29:05,200 --> 00:29:09,920 Speaker 1: in my body generally is maybe a cup of tea. Oh, 466 00:29:10,000 --> 00:29:12,840 Speaker 1: I drink water all through the day, cup of tea 467 00:29:14,760 --> 00:29:17,520 Speaker 1: without giving you set times, so I have typically I 468 00:29:17,520 --> 00:29:19,720 Speaker 1: have two coffees a day. I have two cups of 469 00:29:19,760 --> 00:29:21,640 Speaker 1: tea a day. This is quite a bit of caffeine. 470 00:29:21,680 --> 00:29:26,680 Speaker 1: You're thinking, I don't know why. But for me, the 471 00:29:26,800 --> 00:29:30,520 Speaker 1: dude who has an arrhythmia, not that it really gives 472 00:29:30,560 --> 00:29:33,920 Speaker 1: me much trouble. But my heart can kind of go 473 00:29:34,000 --> 00:29:37,400 Speaker 1: in and out of sync a little bit periodically. The 474 00:29:37,440 --> 00:29:40,640 Speaker 1: actual structure and integrity of my heart is fine, and 475 00:29:40,720 --> 00:29:42,840 Speaker 1: every now and then I'll feel my heart race a 476 00:29:42,840 --> 00:29:47,160 Speaker 1: little bit and then it kind of resets and things 477 00:29:47,160 --> 00:29:51,840 Speaker 1: are good. But yeah, so if I have more than 478 00:29:51,840 --> 00:29:56,920 Speaker 1: two coffees five three coffees, that could almost make me 479 00:29:56,960 --> 00:30:00,920 Speaker 1: feel anxious. So and at times on how strong those 480 00:30:00,960 --> 00:30:03,560 Speaker 1: individual coffees are, it might it might just give me 481 00:30:03,600 --> 00:30:06,720 Speaker 1: some low level anxiety. For whatever reason, tea does not 482 00:30:06,800 --> 00:30:10,520 Speaker 1: seem to do that to me, and tea seems to 483 00:30:10,560 --> 00:30:14,600 Speaker 1: have comparable amounts of caffeine. I don't know why doesn't 484 00:30:14,600 --> 00:30:18,040 Speaker 1: do it for me. So the only thing that I 485 00:30:18,120 --> 00:30:20,920 Speaker 1: put in my body in terms of the only thing 486 00:30:20,960 --> 00:30:24,520 Speaker 1: I drink, because obviously I don't have booze, is lots 487 00:30:24,520 --> 00:30:27,480 Speaker 1: of water, probably somewhere around three liters of water a day. 488 00:30:27,880 --> 00:30:30,640 Speaker 1: Sometimes I drink mineral water just because I want something 489 00:30:30,680 --> 00:30:35,560 Speaker 1: with bubbles. I'll have the odd diet coke don't shoot 490 00:30:35,600 --> 00:30:39,680 Speaker 1: me every now and then the odd diet something else. 491 00:30:40,480 --> 00:30:44,480 Speaker 1: I don't drink drinks with sugar. But you know, ninety 492 00:30:44,520 --> 00:30:46,360 Speaker 1: percent of what goes in my body in terms of 493 00:30:46,360 --> 00:30:49,840 Speaker 1: liquid would be tea, coffee or water. Most of the time. 494 00:30:51,920 --> 00:30:55,640 Speaker 1: My second meal and my final meal is somewhere between 495 00:30:55,760 --> 00:30:57,960 Speaker 1: five point thirty and eight. It depends on what I've 496 00:30:58,000 --> 00:31:00,880 Speaker 1: got going. You might think why, like, frig sample tomorrow night. 497 00:31:01,000 --> 00:31:04,560 Speaker 1: I'm it's Sunday, now tomorrow night, Monday. As I record this, 498 00:31:04,640 --> 00:31:07,480 Speaker 1: I've got my mentor and group, which starts at seven 499 00:31:07,840 --> 00:31:11,480 Speaker 1: and it finishes at give or take eight thirty. Sometimes 500 00:31:11,480 --> 00:31:14,479 Speaker 1: it's closer to nine. So I will eat my dinner 501 00:31:14,560 --> 00:31:17,560 Speaker 1: after that. The reason that I do that is because 502 00:31:19,000 --> 00:31:21,600 Speaker 1: if I have a if I was to eat my 503 00:31:21,640 --> 00:31:25,680 Speaker 1: dinner at six o'clock, sixty minutes before the seven o'clock 504 00:31:25,760 --> 00:31:29,560 Speaker 1: kickoff of my mentoring group, my brain won't work as well. 505 00:31:30,200 --> 00:31:34,640 Speaker 1: It'll work, but my cognitive function is better for me. Again, 506 00:31:34,720 --> 00:31:39,040 Speaker 1: this is knowing your body. My brain works better when 507 00:31:39,160 --> 00:31:44,520 Speaker 1: I don't have a stomach full of food. So but Craig, 508 00:31:44,720 --> 00:31:47,200 Speaker 1: what if you're starving at five o'clock and you're not 509 00:31:47,200 --> 00:31:50,360 Speaker 1: going to get dinner till nine? Good question? All right? 510 00:31:50,600 --> 00:31:55,760 Speaker 1: So in that case, if I'm starving, but I don't 511 00:31:55,760 --> 00:31:57,760 Speaker 1: want to eat a whole meal, but I don't want 512 00:31:57,760 --> 00:32:00,240 Speaker 1: to be so hungry that I can't fucking concent right, 513 00:32:00,280 --> 00:32:04,640 Speaker 1: We've all been there, So I will once or twice 514 00:32:04,640 --> 00:32:07,840 Speaker 1: a week, maybe it depends on the week. Sometimes no days, 515 00:32:07,880 --> 00:32:11,080 Speaker 1: sometimes two days, but often once or twice a week, 516 00:32:11,120 --> 00:32:15,479 Speaker 1: I will have a protein bar, you know, like a 517 00:32:15,560 --> 00:32:18,760 Speaker 1: forty to sixty grand protein bar with generally with no sugar, 518 00:32:19,680 --> 00:32:22,440 Speaker 1: with a little bit of carbs, a little bit of protein. Again, 519 00:32:22,640 --> 00:32:25,560 Speaker 1: is this the high watermark of nutrition? Is it? No? 520 00:32:25,680 --> 00:32:27,600 Speaker 1: It isn't. No, it isn't. But you know what, it 521 00:32:27,640 --> 00:32:29,400 Speaker 1: gets some protein into me, It gets a little bit 522 00:32:29,400 --> 00:32:31,719 Speaker 1: of carbs, it gets some calories into me, and it 523 00:32:31,760 --> 00:32:35,440 Speaker 1: takes the edge off for me. It's worth it. I 524 00:32:35,640 --> 00:32:39,800 Speaker 1: might I might also have so I buy this particular 525 00:32:39,880 --> 00:32:44,480 Speaker 1: bread that is nearly twenty dollars a loaf. It weighs 526 00:32:44,480 --> 00:32:47,040 Speaker 1: a kilo. I've spoken about it before. It's the heaviest 527 00:32:47,080 --> 00:32:50,400 Speaker 1: bread in the fucking world. And one slice of that 528 00:32:50,520 --> 00:32:52,280 Speaker 1: bread you need to cut it where a chainsaw. That 529 00:32:52,320 --> 00:32:57,200 Speaker 1: motherfucker is thick and heavy and dense, and one piece 530 00:32:57,240 --> 00:33:02,920 Speaker 1: of that is like an event. Sometimes I will I'll 531 00:33:02,960 --> 00:33:05,680 Speaker 1: just cut a piece of that like a thin piece, 532 00:33:05,960 --> 00:33:08,040 Speaker 1: which you're going to think, how much is that? Way? 533 00:33:08,160 --> 00:33:11,920 Speaker 1: I actually know, probably weighs about eighty to one hundred grams, 534 00:33:11,960 --> 00:33:15,040 Speaker 1: depending on how thick I cut it. And sometimes I 535 00:33:15,040 --> 00:33:19,360 Speaker 1: will put some peanut paste on that and you'll go, 536 00:33:19,440 --> 00:33:21,240 Speaker 1: how many calories is that I'm going to tell you 537 00:33:21,360 --> 00:33:24,280 Speaker 1: it's ballpark around two hundred and fifty to three hundred calories, 538 00:33:24,320 --> 00:33:27,200 Speaker 1: depending on how thick the bread is and how much 539 00:33:27,240 --> 00:33:29,720 Speaker 1: peanut paste and whatever. And I can eat that without 540 00:33:29,800 --> 00:33:34,960 Speaker 1: feeling full. So or sometimes if I've got that five 541 00:33:34,960 --> 00:33:37,920 Speaker 1: o'clock thing hunger going on, and I know that I 542 00:33:37,960 --> 00:33:40,800 Speaker 1: can't eat a practically can't eat until after I've done 543 00:33:40,840 --> 00:33:43,280 Speaker 1: my work, which is four hours. I could even make 544 00:33:43,320 --> 00:33:45,920 Speaker 1: myself a protein drink, which would be just protein powder 545 00:33:45,960 --> 00:33:49,960 Speaker 1: and water generally not skin milk, protein powder and water. 546 00:33:50,520 --> 00:33:53,840 Speaker 1: And for me that really that works really well. So 547 00:33:53,960 --> 00:33:56,800 Speaker 1: my food is very Most people would think it's boring. 548 00:33:57,240 --> 00:34:00,000 Speaker 1: Most people hear what In fact most people many people, 549 00:34:00,080 --> 00:34:03,479 Speaker 1: I should say not most. Many people hear how I 550 00:34:03,520 --> 00:34:06,040 Speaker 1: live and how I eat, and how I exercise, and 551 00:34:07,160 --> 00:34:11,360 Speaker 1: you know how I sleep and my like my health protocol. 552 00:34:12,320 --> 00:34:16,560 Speaker 1: And some people think that my life is one of 553 00:34:16,680 --> 00:34:20,200 Speaker 1: deprivation and horror, and I understand that, and depending on 554 00:34:21,000 --> 00:34:26,480 Speaker 1: where you're looking from, I can imagine it seems like that, 555 00:34:26,760 --> 00:34:29,799 Speaker 1: which is why I don't suggest or recommend you do 556 00:34:29,840 --> 00:34:32,960 Speaker 1: what I do, just like I don't suggest or recommend 557 00:34:33,000 --> 00:34:37,880 Speaker 1: that people start their own business at twenty six and 558 00:34:37,920 --> 00:34:40,920 Speaker 1: then never get another job and have a podcast and 559 00:34:41,000 --> 00:34:43,560 Speaker 1: hope you get sponsors, and I hope you get speaking gigs. 560 00:34:43,560 --> 00:34:46,600 Speaker 1: This week, I mean literally some weeks in my job 561 00:34:46,680 --> 00:34:51,120 Speaker 1: in inverted commas, some weeks I make zero dollars, not 562 00:34:51,320 --> 00:34:56,160 Speaker 1: one cent. Other weeks I make lots of money. Some 563 00:34:56,200 --> 00:35:00,719 Speaker 1: weeks I make a little bit. There's no predictability, and 564 00:35:00,760 --> 00:35:03,560 Speaker 1: you'd think, oh, surely you've got a note. I really don't. 565 00:35:04,239 --> 00:35:07,080 Speaker 1: Some years I make twice what I made the year before, 566 00:35:07,920 --> 00:35:11,200 Speaker 1: and I haven't done anything different. I've just got more bookings. 567 00:35:11,719 --> 00:35:14,680 Speaker 1: I've just had better sponsors, bigger sponsors, and so it 568 00:35:14,719 --> 00:35:17,600 Speaker 1: really varies. And so I think with all of these things. 569 00:35:18,160 --> 00:35:20,120 Speaker 1: You know, right now, I'm talking about a health protocol, 570 00:35:20,120 --> 00:35:22,359 Speaker 1: but you might talk about your work protocol, or your 571 00:35:22,360 --> 00:35:29,120 Speaker 1: relationship protocol, or your financial protocol. Like the whole point 572 00:35:29,160 --> 00:35:32,080 Speaker 1: of these things that we do when we talk about 573 00:35:32,280 --> 00:35:34,640 Speaker 1: is trying to find out what works for you. Like 574 00:35:34,800 --> 00:35:39,719 Speaker 1: I literally have been running an experiment on myself since 575 00:35:39,760 --> 00:35:42,359 Speaker 1: I was the fat fourteen year old that's forty seven 576 00:35:42,440 --> 00:35:47,799 Speaker 1: years ago. I have never stopped trying different things. I've 577 00:35:47,840 --> 00:35:50,439 Speaker 1: never stopped I've never got to the point where I go, right, 578 00:35:50,480 --> 00:35:55,560 Speaker 1: I've peaked. That's it now. There's no anxiety wrapped around 579 00:35:55,600 --> 00:35:59,920 Speaker 1: this experimentation, only curiosity. But my goal, one of my 580 00:36:00,080 --> 00:36:02,040 Speaker 1: goals at the moment, is I want to wake up 581 00:36:02,080 --> 00:36:04,439 Speaker 1: one day. Hopefully I will wake up at sixty five 582 00:36:04,480 --> 00:36:08,160 Speaker 1: and go, hey, guess what. I'm as good as I 583 00:36:08,200 --> 00:36:10,640 Speaker 1: was when I recorded that podcast when I was sixty one, 584 00:36:11,760 --> 00:36:13,799 Speaker 1: and maybe with some things, I'm even a little bit 585 00:36:13,800 --> 00:36:16,359 Speaker 1: better because I've found out a better way, or I'm 586 00:36:16,440 --> 00:36:19,920 Speaker 1: using a better protocol, or I'm working harder. I'm trying harder. 587 00:36:20,680 --> 00:36:22,960 Speaker 1: I've tweaked my diet, I've tweaked my sleep, I've done this, 588 00:36:23,080 --> 00:36:26,080 Speaker 1: I've done that. But at the very least, I hope 589 00:36:26,120 --> 00:36:28,920 Speaker 1: I haven't gone backwards. We don't know, of course, but 590 00:36:28,960 --> 00:36:31,919 Speaker 1: that's my goal. And I know that without a goal, 591 00:36:32,000 --> 00:36:35,440 Speaker 1: without a protocol, without a to do list, without structure, 592 00:36:35,480 --> 00:36:41,400 Speaker 1: without process, without accountability, I know that you and me, 593 00:36:42,280 --> 00:36:45,520 Speaker 1: we are not going to accidentally end up with an awesome, 594 00:36:45,600 --> 00:36:49,480 Speaker 1: healthy body. We're not You're not going to end up 595 00:36:49,480 --> 00:36:54,080 Speaker 1: with a fucking amazing career somehow. You're not going to 596 00:36:54,160 --> 00:36:58,359 Speaker 1: end up wildly rich and commercially successful because you fell 597 00:36:58,400 --> 00:37:02,520 Speaker 1: on your feet. All of these things are contingent upon 598 00:37:02,800 --> 00:37:07,960 Speaker 1: us being able to do the things that produce the 599 00:37:08,000 --> 00:37:11,439 Speaker 1: results that we want, Which is why I say, if 600 00:37:11,480 --> 00:37:15,040 Speaker 1: I were you, I would be less interested in my 601 00:37:15,200 --> 00:37:20,080 Speaker 1: personal protocol and more interested in how I think about 602 00:37:20,160 --> 00:37:23,920 Speaker 1: optimizing my body, because I think the key to all 603 00:37:23,960 --> 00:37:27,040 Speaker 1: of this is not how many fucking almonds does Craig 604 00:37:27,080 --> 00:37:29,400 Speaker 1: eat or what time does he eat dinner, or you know, 605 00:37:29,440 --> 00:37:31,760 Speaker 1: how far does he run or how often does he lift? 606 00:37:32,719 --> 00:37:36,720 Speaker 1: But how does he have this? How does he build 607 00:37:36,880 --> 00:37:40,200 Speaker 1: a protocol? How does he figure out what works? What's 608 00:37:40,440 --> 00:37:45,839 Speaker 1: what's his methodology around that? You know this this kind 609 00:37:45,880 --> 00:37:50,000 Speaker 1: of this thinking about how we build an optimal system 610 00:37:50,080 --> 00:37:57,440 Speaker 1: or an optimal environment, or an optimal protocol that is 611 00:37:57,480 --> 00:38:01,560 Speaker 1: going to make the best or create the best outcomes 612 00:38:01,600 --> 00:38:05,319 Speaker 1: for you. That's the key to this stuff. And one 613 00:38:05,360 --> 00:38:08,239 Speaker 1: of the by products is, oh, two meals a day 614 00:38:08,280 --> 00:38:11,560 Speaker 1: work well for me. One of the byproducts is I 615 00:38:11,600 --> 00:38:14,400 Speaker 1: can't have three coffees a day. One of the by 616 00:38:14,520 --> 00:38:18,080 Speaker 1: products is, ah, if I left weights pretty regularly, I'm 617 00:38:18,160 --> 00:38:20,320 Speaker 1: pretty fucking strong for an old guy. That's one of 618 00:38:20,360 --> 00:38:23,760 Speaker 1: the byproducts. But it's in the thinking and the planning 619 00:38:23,800 --> 00:38:27,640 Speaker 1: and the paying attention and the strategizing and the science 620 00:38:27,920 --> 00:38:31,000 Speaker 1: of you. You know, an equals one the number of 621 00:38:31,040 --> 00:38:36,200 Speaker 1: participants in your research. One you. You're the researcher and 622 00:38:36,239 --> 00:38:40,279 Speaker 1: you're the participant. And I think the lacking, one of 623 00:38:40,320 --> 00:38:46,719 Speaker 1: the lacking messages in personal development period is that if 624 00:38:46,760 --> 00:38:53,799 Speaker 1: our goal is development, growth, improvement, change, some kind of 625 00:38:53,840 --> 00:38:57,520 Speaker 1: positive shift, then we always need to be tweaking things 626 00:38:58,480 --> 00:39:01,839 Speaker 1: we If that it isn't our goal, then no, that's 627 00:39:01,880 --> 00:39:03,880 Speaker 1: not the case. Like if we're where we want to 628 00:39:03,920 --> 00:39:05,960 Speaker 1: be and we're content and we don't want to do 629 00:39:06,080 --> 00:39:09,839 Speaker 1: or be or achieve anything different, then just stay right 630 00:39:09,840 --> 00:39:11,920 Speaker 1: where you are and do nothing different. But if that 631 00:39:12,080 --> 00:39:14,920 Speaker 1: isn't you, if you are one of the people that 632 00:39:15,000 --> 00:39:17,919 Speaker 1: listen to this and you say, I want to do better, 633 00:39:17,960 --> 00:39:21,960 Speaker 1: think better, produce better, function better, feel better, have more energy, 634 00:39:22,280 --> 00:39:25,360 Speaker 1: have a leaner body, be stronger, have better post. I 635 00:39:25,360 --> 00:39:28,239 Speaker 1: don't want that fucking forward head thing and the sore neck. 636 00:39:28,480 --> 00:39:30,920 Speaker 1: I don't want to hunchy fucking back. I don't want 637 00:39:30,920 --> 00:39:33,360 Speaker 1: a job I hate. I don't want to get to 638 00:39:33,719 --> 00:39:36,560 Speaker 1: you know, fifty and feel like I'm seventy or seventy 639 00:39:36,600 --> 00:39:40,560 Speaker 1: and feel like I'm two hundred I don't want that good. Now, 640 00:39:40,600 --> 00:39:44,120 Speaker 1: what the fuck will you do? Because that recognition of 641 00:39:44,160 --> 00:39:48,839 Speaker 1: what you don't want needs to come within the acceptance 642 00:39:48,880 --> 00:39:52,200 Speaker 1: of what you will do, because knowing what you don't 643 00:39:52,239 --> 00:39:55,920 Speaker 1: want is not creating change. Knowing what you don't want 644 00:39:56,640 --> 00:40:00,560 Speaker 1: is not doing the work. It's not being brave, it's 645 00:40:00,600 --> 00:40:03,760 Speaker 1: not being courageous. It's just awareness, and awareness is good. 646 00:40:04,960 --> 00:40:08,000 Speaker 1: Awareness is a good starting point. Acknowledgment is a bit 647 00:40:08,040 --> 00:40:10,960 Speaker 1: of bravery. There's a bit of courage right there. But 648 00:40:11,000 --> 00:40:14,040 Speaker 1: then taking that awareness and that acknowledgment, Oh I need 649 00:40:14,080 --> 00:40:17,040 Speaker 1: to do better, think better, eat better, move better. Oh 650 00:40:17,120 --> 00:40:20,799 Speaker 1: I make bullshit excuses. Guess what doesn't matter when I 651 00:40:20,840 --> 00:40:24,680 Speaker 1: fucking start, it's always going to be inconvenient. Right until 652 00:40:24,680 --> 00:40:27,279 Speaker 1: we get there and do that, we're going to continue 653 00:40:27,360 --> 00:40:32,560 Speaker 1: to spend our life in that version that that frustrating 654 00:40:32,680 --> 00:40:37,000 Speaker 1: version of groundhole. Day I get our champos, it's me 655 00:40:37,200 --> 00:40:40,239 Speaker 1: interrupting me, which is fucking ridiculous, but it's what I do. 656 00:40:41,680 --> 00:40:45,480 Speaker 1: So this talk went for quite a while. I thought 657 00:40:45,480 --> 00:40:47,800 Speaker 1: I was going to talk for mine. Literally, my intention 658 00:40:47,960 --> 00:40:49,600 Speaker 1: was to talk to you about my health protocol for 659 00:40:49,640 --> 00:40:51,640 Speaker 1: twenty to thirty minutes I went how much can I 660 00:40:51,680 --> 00:40:56,360 Speaker 1: talk about me? Turns out a lot. So I'm going 661 00:40:56,440 --> 00:40:58,799 Speaker 1: to call this the end of part one of me 662 00:40:58,960 --> 00:41:03,000 Speaker 1: chatting about me, which I realize as i'm saying that 663 00:41:03,120 --> 00:41:07,480 Speaker 1: is extremely egotistical and self indulgent. So feel free not 664 00:41:07,560 --> 00:41:10,200 Speaker 1: to come back tomorrow. But anyway, if you feel so 665 00:41:10,280 --> 00:41:12,040 Speaker 1: inclined to come back tomorrow, this is the end of 666 00:41:12,080 --> 00:41:17,440 Speaker 1: part one of me banging on about me. Horrible