WEBVTT - #1820 My Health Protocol - Harps (PT1) 0:00:00.480 --> 0:00:03.760 I'd get a team. I hope you're well happy Monday 0:00:03.920 --> 0:00:06.080 if you're hearing this when it comes out, which will 0:00:06.080 --> 0:00:11.120 be Monday, tenth of March. I'm recording this Sunday afternoon, 0:00:11.119 --> 0:00:18.400 the ninth, So honestly, I don't know how interested you 0:00:19.200 --> 0:00:22.200 individually will be in this. Some of you will be 0:00:22.280 --> 0:00:26.439 quite interested, because you send me messages and emails and 0:00:26.520 --> 0:00:32.000 questions and requests about I get asked a lot of stuff, 0:00:32.040 --> 0:00:34.320 of course, about training and about food, and about health 0:00:34.320 --> 0:00:37.240 and about wellness and about high performance and all of 0:00:37.280 --> 0:00:41.040 those things. As that's kind of been largely been what 0:00:41.120 --> 0:00:45.440 I'm my attention has been focused on since I was 0:00:45.479 --> 0:00:48.800 about eighteen years old, and obviously it's moved more into 0:00:48.880 --> 0:00:53.440 the more broad kind of area of human behavior and 0:00:53.479 --> 0:00:56.320 psychology and cognition and all of that over the last 0:00:56.360 --> 0:01:00.560 decade or so. But as an ext size scientist, former 0:01:00.680 --> 0:01:05.160 gym owner, and fitness industry person for a very long time, 0:01:06.240 --> 0:01:10.200 I'm still talking pretty much daily about all of the 0:01:10.200 --> 0:01:13.920 stuff I'm about to talk to you about. And for 0:01:13.959 --> 0:01:17.440 whatever reasons, some not all of you. Don't blame you, 0:01:17.480 --> 0:01:20.240 but some of you are really interested in what I do. 0:01:22.400 --> 0:01:25.399 So I'm going to share that, and what I'm about 0:01:25.440 --> 0:01:32.720 to share is just really on no level is it advice, recommendation, 0:01:33.640 --> 0:01:38.000 or suggestion. It's just what I do and why. And 0:01:38.080 --> 0:01:42.240 I think because I'm probably older than most of you 0:01:42.319 --> 0:01:46.360 by now, although I do have lots of listeners into 0:01:46.760 --> 0:01:49.400 their sixties and seventies. Shout out to you, old buggers, 0:01:49.760 --> 0:01:53.440 big hug from me, and I have a lot of 0:01:53.480 --> 0:01:56.600 younger people. But people want to know what I do 0:01:57.320 --> 0:01:59.680 because I'm the guy that talks about all this stuff 0:02:00.000 --> 0:02:02.520 people seem to It's like I'm interested too. If somebody 0:02:02.640 --> 0:02:05.040 is talking about something and they're in inverted comm as 0:02:05.040 --> 0:02:07.200 an expert, I want to know you. But what do 0:02:07.320 --> 0:02:11.040 you take? What's your what's your protocol? What do you 0:02:11.040 --> 0:02:13.239 you know? If I'm talking to a guru about even 0:02:13.600 --> 0:02:16.120 what's the best telling, I want to know what kind 0:02:16.120 --> 0:02:18.920 of tally they have. I want to know what they 0:02:19.040 --> 0:02:22.080 would do. You know, So I guess I understand the 0:02:22.080 --> 0:02:27.120 interest and the curiosity. Some of you probably need to 0:02:27.200 --> 0:02:29.799 jump out now because this might not be interesting to you. 0:02:31.320 --> 0:02:33.840 But I'm going to walk you through what I do 0:02:34.000 --> 0:02:36.760 and how I do it and why I do it 0:02:36.800 --> 0:02:39.160 and give you a bit of context to all of that. 0:02:40.400 --> 0:02:43.880 So what I thought I would do is I thought 0:02:43.880 --> 0:02:48.120 I might start by doing what's kind of almost like 0:02:48.200 --> 0:02:52.760 I guess, a self assessment. Now, this is very this 0:02:52.919 --> 0:02:58.639 is very bro science, but I would think while it's 0:02:58.800 --> 0:03:03.959 very it's a subjective assessment of me by me, keep 0:03:04.000 --> 0:03:06.480 in mind that I've done thousands of actual, real world 0:03:06.480 --> 0:03:11.919 assessments on people, measuring everything from you know, girth measurements 0:03:11.919 --> 0:03:15.000 and body fat to subvo two max and votwo max 0:03:15.040 --> 0:03:19.840 testing and body composition using bioelectrical impedance, and all different 0:03:19.919 --> 0:03:23.040 kinds of strength and fitness and flexibility and range of 0:03:23.040 --> 0:03:26.600 movement testing. So I have a very very good idea 0:03:26.639 --> 0:03:29.800 of where I'm at because of one, my understanding of 0:03:29.800 --> 0:03:33.840 the human body, my skill, my knowledge, my training, my background, 0:03:33.880 --> 0:03:37.560 my experience. But also I'm very I'm very in tune 0:03:37.600 --> 0:03:41.520 with me. Remember, your body is by a feedback machine. 0:03:42.520 --> 0:03:46.240 It's always telling you stuff. It's it's always giving you information. 0:03:47.200 --> 0:03:49.200 And as I've said many times on this show, I 0:03:49.200 --> 0:03:51.480 think that one of the great tragedies of life in 0:03:52.400 --> 0:03:54.800 as I record this anyway twenty twenty five, is that 0:03:54.840 --> 0:03:56.920 a lot of people don't actually listen to their body. 0:03:56.920 --> 0:04:00.440 Their body is telling them constantly what to do and 0:04:00.520 --> 0:04:02.960 what not to do. It's giving them signs and signals 0:04:02.960 --> 0:04:07.280 and data and information to which many people are literally 0:04:07.320 --> 0:04:12.960 putting their figurative head in the figurative figurative sand, put 0:04:13.000 --> 0:04:15.080 your teeth in harps, or their fingers in their ears, 0:04:15.200 --> 0:04:18.159 or whatever metaphor analogy you want to use. But the 0:04:18.160 --> 0:04:21.360 bottom line is a lot of people are fucking themselves up, 0:04:21.520 --> 0:04:25.159 in part because they're not paying attention to what their 0:04:25.160 --> 0:04:29.880 physiology is screaming at them. So with that in mind, 0:04:30.279 --> 0:04:34.799 here's my kind of assessment of me. Now, let's before 0:04:34.800 --> 0:04:37.799 we get underway. Remember, I'm sixty one. I turned sixty 0:04:37.800 --> 0:04:40.440 two on September twenty eighth. Just something big. Don't go 0:04:40.520 --> 0:04:44.920 to any trouble though. So I'm, you know, sixty one 0:04:45.040 --> 0:04:48.919 and a bit sixty one in a few months. But 0:04:49.320 --> 0:04:55.120 I guess my biological age, my biological age is probably 0:04:55.200 --> 0:04:59.640 somewhere around mid forties. Now, keeping in mind, I don't smoke. 0:04:59.680 --> 0:05:02.640 I've never smoked. I've never been drunk. I've never been high. 0:05:03.040 --> 0:05:05.200 I do not drink booze. I've never had a glass 0:05:05.200 --> 0:05:09.760 of alcohol. I've trained pretty much NonStop for almost half 0:05:09.800 --> 0:05:15.120 a century. Keeping in mind all of that. Also, I 0:05:15.160 --> 0:05:17.479 don't get particularly stressed. We'll talk about all of the 0:05:17.640 --> 0:05:23.440 specifics of all of this stuff soon. I would think 0:05:23.640 --> 0:05:27.760 my functional strength and cardiovascular fitness and overall health and 0:05:27.839 --> 0:05:32.839 immune system and all of those things would put me 0:05:33.160 --> 0:05:35.840 somewhere in the ballpark of a healthy ish forty five 0:05:35.920 --> 0:05:39.080 year old. Now that's not science or evidence or data. 0:05:39.560 --> 0:05:43.520 That's me giving you my pretty informed opinion. Could be 0:05:43.560 --> 0:05:47.440 totally fucking wrong. But last time, which was maybe five 0:05:47.520 --> 0:05:52.240 or six years ago, I had my biological age measured 0:05:52.520 --> 0:05:57.520 and a relatively reliable protocol I was. I can't remember 0:05:57.880 --> 0:06:00.560 if I was thirty eight or thirty nine or my 0:06:00.680 --> 0:06:03.599 biological age. Is that so five or six years later, 0:06:03.640 --> 0:06:05.800 it might be five or six years older. I don't know. 0:06:05.920 --> 0:06:07.839 Could even be a bit better, could be a bit worse. 0:06:08.080 --> 0:06:10.400 But what we know is that the good news is 0:06:10.400 --> 0:06:13.280 that your chronological age, how old you are, how many 0:06:13.360 --> 0:06:15.919 years you've been on the planet, what the calendar says, 0:06:17.520 --> 0:06:21.440 your chronological age and your biological age don't need to parallel. 0:06:22.240 --> 0:06:24.200 Having said that, of course, there are some people my 0:06:24.320 --> 0:06:28.320 age sixty one who've got the equivalent physiology and function 0:06:28.440 --> 0:06:31.080 and health of a seventy one or eighty one year old. 0:06:31.960 --> 0:06:35.120 So and I would hazard a guess there are not 0:06:35.279 --> 0:06:39.800 too many people whose chronological age and biological age are identical. 0:06:40.880 --> 0:06:43.680 I think there's quite a bit of divergence for a 0:06:43.680 --> 0:06:47.480 lot of people one way or the other. It's probably 0:06:47.560 --> 0:06:50.680 generally in the ballpark. But so what that means is 0:06:52.200 --> 0:06:55.360 a year from now, whatever you are, whatever you are, 0:06:55.440 --> 0:06:57.960 add one year and go right, and now I'm whatever 0:06:58.000 --> 0:07:01.680 that new number is. There's also a chance that depending 0:07:01.680 --> 0:07:03.400 on your starting point and what you do in your 0:07:03.400 --> 0:07:05.920 protocol and your ability to do the work and change 0:07:05.920 --> 0:07:10.280 things and manipulate variables and lifestyle factors the right way, 0:07:10.800 --> 0:07:14.000 there's a chance that you could be closer to five 0:07:14.080 --> 0:07:17.160 years younger than one year older, depending or two or 0:07:17.240 --> 0:07:21.360 three years younger rather than one year older, even a 0:07:21.480 --> 0:07:24.280 year from when you hear this podcast or this episode 0:07:24.320 --> 0:07:27.800 or this information. Right, So that's your starting point. For 0:07:27.880 --> 0:07:31.240 somebody like me who's already relatively fit and healthy, that 0:07:31.360 --> 0:07:33.640 I probably don't have that same I definitely don't have 0:07:33.760 --> 0:07:36.400 that same scope. But maybe for some of you who 0:07:36.480 --> 0:07:39.280 are not in the shape that you currently or not 0:07:39.440 --> 0:07:43.080 currently in the shape that you want to be, health fitness, 0:07:43.440 --> 0:07:47.640 you know, strength, function, flexibility, all those things. Then you 0:07:47.680 --> 0:07:50.960 know there's an opportunity for you. Again that requires work, 0:07:51.000 --> 0:07:55.880 that requires effort, that requires discomfort, that requires consistency, that 0:07:55.960 --> 0:07:59.920 requires initially will power, discipline, self control, all the things 0:08:00.200 --> 0:08:02.720 that many people fucking hate and all the things that 0:08:02.760 --> 0:08:07.880 many people won't do. So that is not me being negative. 0:08:07.920 --> 0:08:12.000 That is me having observed humans around this particular stuff 0:08:12.040 --> 0:08:15.120 for forty plus years and heard a million people talk 0:08:15.160 --> 0:08:18.200 about shit they never end up doing. I say this, 0:08:18.400 --> 0:08:20.480 I'd be this blunt because I don't want you to 0:08:20.520 --> 0:08:24.160 be in that group. But I also say this, if 0:08:24.320 --> 0:08:26.640 you don't have a plan, and you don't execute the 0:08:26.680 --> 0:08:29.240 plan and you're not consistent, doesn't matter how good you're 0:08:29.280 --> 0:08:33.920 fucking resources or knowledge or understanding or genetics are, if 0:08:33.920 --> 0:08:37.600 you're not optimizing them, then you are going to die 0:08:37.760 --> 0:08:41.040 earlier then you need to potentially, or you're going to 0:08:41.040 --> 0:08:45.920 get sick earlier than you otherwise would have potentially. So 0:08:46.040 --> 0:08:50.040 let's not do that, all right, So my cardiovascular fitness 0:08:50.240 --> 0:08:53.160 I would give me. Now, remember when I'm talking about 0:08:53.679 --> 0:08:56.120 I'm giving myself an out of ten, ten being the 0:08:56.240 --> 0:09:01.760 absolute high watermark of my potential I'm not comparing myself 0:09:01.760 --> 0:09:07.480 to anyone. I'm comparing myself to the sixty one year 0:09:07.520 --> 0:09:09.480 old bloke that is me. So I reckon for a 0:09:09.520 --> 0:09:13.599 sixty one year old me, my fitness, my cardio of 0:09:13.720 --> 0:09:18.520 escular fitness is about a seven. It's not definitely not 0:09:18.559 --> 0:09:20.640 a nine or ten or probably an eight. It could 0:09:20.679 --> 0:09:23.720 be better. Maybe it's a seven and a half. If 0:09:23.760 --> 0:09:26.880 we compared me to other sixty one year old it 0:09:26.880 --> 0:09:28.160 could be a nine or a nine and a half, 0:09:28.200 --> 0:09:31.040 who knows. But in terms of my potential, I definitely 0:09:31.080 --> 0:09:34.400 could be a bit fitter, and I'll explain that soon. Okay, 0:09:34.440 --> 0:09:37.000 So that's my cardio of ascular fitness strength. I'm going 0:09:37.080 --> 0:09:40.080 to say, keeping in mind I've got some injuries that 0:09:40.200 --> 0:09:44.320 limit certain movements and how intensely or how heavily I 0:09:44.320 --> 0:09:48.480 can do those movements, I would give my my overall 0:09:48.520 --> 0:09:56.040 strength about a nine. Considering I lift weights most days 0:09:56.160 --> 0:09:58.280 of my life. That would want to be a nine. 0:09:59.440 --> 0:10:02.960 That doesn't mean I mean that I don't have limitations 0:10:03.040 --> 0:10:07.199 or I don't have weaknesses, but all in all, all 0:10:07.280 --> 0:10:11.920 things considered, for the amount of injuries I've had, for 0:10:12.040 --> 0:10:15.920 the miles I've put on the old clock, and for 0:10:16.000 --> 0:10:19.480 my chronological age, I reckon my strength would be somewhere 0:10:19.520 --> 0:10:22.840 in the ballpark of a nine. My flexibility. So I'm 0:10:22.840 --> 0:10:30.840 talking about the different components of fitness here, so cardiovascular strength, fitness, sorry, flexibility, 0:10:30.920 --> 0:10:35.280 muscular endurance. I reckon my flexibility, if I'm being brutally honest, 0:10:35.480 --> 0:10:39.400 is for what it could be. It's probably a four, 0:10:40.120 --> 0:10:43.640 maybe a five. No, it's a four. I'm kidding myself. 0:10:43.720 --> 0:10:48.760 It's a four. I don't stretch enough. I stretch. I'd 0:10:48.760 --> 0:10:50.679 love to tell you I stretch most days for ten 0:10:50.720 --> 0:10:52.760 to fifteen minutes. I think I've even said that, and 0:10:52.840 --> 0:10:55.319 I have been through periods where I do do that. 0:10:55.880 --> 0:10:58.080 But at the moment, I'm not doing that. At the moment, 0:10:58.240 --> 0:11:03.760 I am probably doing really two days, sometimes three days 0:11:03.800 --> 0:11:06.000 a week where I will sit on the floor right 0:11:06.040 --> 0:11:08.320 here where I am in my office and stretch or 0:11:08.360 --> 0:11:11.760 stretch at the gym. So my total stretching time is 0:11:11.760 --> 0:11:14.680 probably forty five minutes a week. If that which is 0:11:14.720 --> 0:11:19.800 not enough, so that shit, I need to do better 0:11:19.880 --> 0:11:22.800 my muscular endurance. So, muscular endurance is your ability to 0:11:22.960 --> 0:11:28.520 move a weight or to work against resistance. Generally it's 0:11:28.760 --> 0:11:32.040 a lighter or moderate resistance, not a heavy heavy weight, 0:11:32.120 --> 0:11:35.880 but to move against that repeatedly. So for example, we 0:11:35.960 --> 0:11:42.640 could say digging a hole where you're putting the spade 0:11:42.880 --> 0:11:45.560 or the shovel into the dirt and you're heaving five 0:11:45.640 --> 0:11:49.120 kilos of dirt onto the back of a truck, and 0:11:49.160 --> 0:11:51.520 then five kilos of dirt onto the back of a truck, 0:11:51.559 --> 0:11:54.320 and you're doing that time after time after time, and 0:11:54.360 --> 0:11:59.760 that requires some coordination and balance and strength and aerobic 0:12:00.120 --> 0:12:04.360 the orcadiovascular, but also muscular endurance. So what we find 0:12:04.400 --> 0:12:07.280 is some people have got lots of absolute strength or power. 0:12:08.040 --> 0:12:11.720 They can lift something very heavy, but they can't lift 0:12:11.760 --> 0:12:15.840 something relatively light as much as the guy or girl 0:12:15.920 --> 0:12:21.280 next to them who has more overall strength. So we 0:12:21.440 --> 0:12:25.040 find quite often somebody can do more work. Let's say, 0:12:25.800 --> 0:12:29.760 let's forget the kind of lift, but let's say person 0:12:29.800 --> 0:12:32.040 A can lift one hundred kilos in person B can 0:12:32.080 --> 0:12:35.960 only lift seventy kilos. But then when we go, all right, well, 0:12:35.960 --> 0:12:40.000 how many times can persone the stronger guy or girl 0:12:40.360 --> 0:12:43.880 lift twenty kilos one fifth of the weight And the 0:12:43.920 --> 0:12:46.280 answer might be before they fatigue and they've got to 0:12:46.280 --> 0:12:49.000 put the weight down, they can do that twenty kiloweight 0:12:49.120 --> 0:12:51.600 thirty times, and then we get mister or missus seventy 0:12:51.679 --> 0:12:57.199 kilo absolute strength. But they can do they can do 0:12:57.280 --> 0:13:01.480 that lighterweight, the twenty kiloweight thirty five times or forty times, 0:13:01.960 --> 0:13:04.000 and so for a range of different reasons, they've got 0:13:04.000 --> 0:13:07.720 greater muscular endurance. I reckon my muscular endurance is about 0:13:07.760 --> 0:13:12.520 a seven or an eight. If we look at other 0:13:12.600 --> 0:13:16.000 things that old people think about, like balance and coordination, 0:13:17.080 --> 0:13:19.920 I would say for my age, they're very good. I 0:13:19.960 --> 0:13:23.000 would say nine. Now if I look at things that 0:13:23.040 --> 0:13:28.280 are a little bit more broad, like energy levels, immune system. 0:13:28.760 --> 0:13:31.640 I think my day to day, and obviously it varies 0:13:31.800 --> 0:13:36.520 through the day, but I think my physical energy let's 0:13:36.520 --> 0:13:41.720 start there. I think my physical energy is typically about 0:13:41.720 --> 0:13:46.080 an eight. Like I have pretty good energy. I get 0:13:46.120 --> 0:13:49.720 tired at times, but just like not abnormally, just like 0:13:50.000 --> 0:13:55.360 other people. I guess, so my physical energy levels typically 0:13:55.440 --> 0:13:58.000 would be somewhere around an eight. That can vary, but 0:13:58.360 --> 0:14:01.120 it's not like I get around feeling tagued and tired 0:14:01.240 --> 0:14:06.120 and exhausted. Generally speaking, I would say my next one 0:14:06.120 --> 0:14:09.480 on my list is immune system. I think my immune 0:14:09.480 --> 0:14:12.240 system is I don't want to speak too soon, but 0:14:12.320 --> 0:14:14.480 it feels like it's pretty good. I don't get sick 0:14:14.600 --> 0:14:16.520 very often. Is there any wood for me to touch? 0:14:17.800 --> 0:14:19.840 I don't get sick very often. I don't get the flu. 0:14:20.440 --> 0:14:25.360 I think I got COVID once for about eight minutes. Yeah, 0:14:25.400 --> 0:14:28.000 I don't get sick that often. Now, whether or not 0:14:28.120 --> 0:14:30.840 that's just great genetics, or whether or not that's my 0:14:30.920 --> 0:14:33.600 strong immune system, they probably go together. Or it's you know, 0:14:33.720 --> 0:14:37.240 healthy sleep, or it's healthy diet, or it's a bunch 0:14:37.280 --> 0:14:39.280 of things, I'm not sure, but I think my immune 0:14:39.280 --> 0:14:42.960 system is pretty good. The next thing on my subjective 0:14:42.960 --> 0:14:49.000 assessment that I've got here is cognitive function. And the 0:14:49.080 --> 0:14:51.560 older that I get, the more I'm interested in this 0:14:51.680 --> 0:14:55.760 slash obsessed. I want my brain to work as well 0:14:55.760 --> 0:14:58.120 as it can for as long as it can. And 0:14:58.160 --> 0:15:02.480 as we know from how it really varies spending on 0:15:02.480 --> 0:15:05.200 what research you look at, but from around forty, definitely 0:15:05.280 --> 0:15:10.200 from fifty, the old brain function starts to typically starts 0:15:10.240 --> 0:15:13.400 to decline a little bit, that not necessarily rapidly. Now, 0:15:13.480 --> 0:15:19.920 let's put aside, you know dementia and the like Alzheimer's dementia, 0:15:19.960 --> 0:15:23.760 and you know, cognitive decline type issues, But we're talking 0:15:23.760 --> 0:15:27.840 about just general cognitive function here. As people get older, 0:15:28.040 --> 0:15:31.360 just like with everything, bone density gets lower, typically, muscle 0:15:31.400 --> 0:15:35.880 mass gets leaner, strength gets weaker, you know, everything deteriorates. 0:15:35.920 --> 0:15:38.040 But we also know that, and this is part of 0:15:38.080 --> 0:15:41.800 the reason for this chat. We know that if we 0:15:41.880 --> 0:15:44.200 do the right things the right way, if we employ 0:15:44.320 --> 0:15:47.520 or utilize the right intervention or the right protocol, then 0:15:47.600 --> 0:15:52.480 not only can we put the brakes on that psychological cognitive, 0:15:52.760 --> 0:15:58.760 physiological behavioral decline. In other words, we can keep everything 0:15:58.840 --> 0:16:01.920 working better for long and maybe even improve it even 0:16:01.960 --> 0:16:05.920 into older age. We know with all of that that 0:16:06.000 --> 0:16:08.600 we don't need to be typical. We don't need to 0:16:08.760 --> 0:16:15.800 age typically, I reckon my cognitive function is at least 0:16:15.840 --> 0:16:17.920 as good as when I was in my thirties. I 0:16:17.960 --> 0:16:20.440 was going to say better, but it's really hard to 0:16:20.520 --> 0:16:24.360 judge it because I do different things. But look, if 0:16:24.400 --> 0:16:28.840 there's been any cognitive slide, I can't tell. I seem 0:16:28.880 --> 0:16:30.600 to have a pretty good memory. I seem to have 0:16:30.680 --> 0:16:33.800 pretty good focus and mental acuity. I seem to be 0:16:33.840 --> 0:16:38.240 able to stay present. I seem to be able to 0:16:38.240 --> 0:16:41.120 do things like I'm doing right now, which is sitting 0:16:41.160 --> 0:16:45.360 in a room by myself, talking NonStop, making some kind 0:16:45.400 --> 0:16:49.320 of sense, sharing thoughts and ideas and information that hopefully 0:16:49.520 --> 0:16:52.040 is of value. So doing what I'm doing right now 0:16:52.120 --> 0:16:56.640 this is interesting. It's actually a cognitive exercise to be 0:16:56.680 --> 0:16:59.640 able to think clearly in the moment. I don't have. 0:17:00.280 --> 0:17:01.880 What I have in front of me. What I'm looking 0:17:01.880 --> 0:17:06.120 at right now is about twenty words maybe on a screen, 0:17:06.840 --> 0:17:10.360 just dot points, So I'm not reading anything per se, 0:17:11.760 --> 0:17:14.920 there's no script, and as I look up at the recording, 0:17:14.960 --> 0:17:18.320 I'm somewhere around the seventeen to eighteen minute mark. And 0:17:18.400 --> 0:17:20.240 so even for me to be able to do this 0:17:21.560 --> 0:17:27.639 is an indicator for me of focus, attention, communication skills, 0:17:28.480 --> 0:17:31.920 and overall cognitive function. Can I be fully present? Can 0:17:31.960 --> 0:17:34.920 I keep talking and not only keep talking, but share 0:17:34.960 --> 0:17:39.520 thoughts and ideas and information that's potentially of value. Can 0:17:39.600 --> 0:17:43.880 I even kind of almost build rapport with you even 0:17:43.920 --> 0:17:46.119 though I can't see you or interact with you in 0:17:46.160 --> 0:17:51.520 the moment. So I reckon, I reckon, I'm not in 0:17:51.560 --> 0:17:57.360 a terrible place overall in terms of mind, body, emotions, energy, 0:17:58.200 --> 0:18:04.600 brain function. My posture is, you know, as we get older, 0:18:04.640 --> 0:18:07.600 quite often we get kiphotic that's kind of that hunchy 0:18:07.680 --> 0:18:10.359 back where your shoulders come forward a little bit and 0:18:10.440 --> 0:18:12.520 a little bit, you know, between your shoulder blades there, 0:18:12.560 --> 0:18:14.879 it can be a little bit rounded. My posture is 0:18:14.920 --> 0:18:17.920 not shit, but it's not great. It's better. In fact, 0:18:17.960 --> 0:18:19.840 it's better than it was a year ago because I'm 0:18:20.840 --> 0:18:23.679 working consciously to improve it. It's not, by the way, 0:18:23.760 --> 0:18:27.800 it's not bad per se, but because I spend so 0:18:27.960 --> 0:18:31.200 much time sitting at a desk doing what I'm doing 0:18:31.280 --> 0:18:35.840 right now, or researching or whatever, answering emails we're talking 0:18:35.880 --> 0:18:40.440 to people, I need to make sure that I offset 0:18:40.480 --> 0:18:47.000 that with stretching, with standing, with strengthening the muscles, you know, 0:18:47.080 --> 0:18:51.800 behind the shoulders, so reardelts and rhomboids and neck extenses, 0:18:51.920 --> 0:18:54.760 So the muscles at the front of your neck. There's 0:18:54.800 --> 0:18:59.520 a group of muscles called sterno clydo mastoid, and there's 0:18:59.840 --> 0:19:02.160 a muscles at the back which kind of pull your 0:19:02.160 --> 0:19:05.119 head back if your head sitting forward right now and 0:19:05.160 --> 0:19:08.119 you take it back. All those muscles are called neck extenses. 0:19:08.680 --> 0:19:12.360 And so what we often find with people regarding posture 0:19:12.400 --> 0:19:16.320 and neck pain and shoulder pain is because they have 0:19:17.000 --> 0:19:23.920 a very sit down any kind of existence. They are 0:19:23.960 --> 0:19:27.439 perpetually in a head position where their head is not 0:19:27.560 --> 0:19:29.639 what I would call in a neutral position where it 0:19:29.720 --> 0:19:32.280 kind of should be. It's not back, it's not in 0:19:32.320 --> 0:19:35.520 a neutral position. It's kind of sitting forward of that 0:19:35.720 --> 0:19:40.680 center of gravity. And the further forward that that head 0:19:40.720 --> 0:19:43.679 sits of where it should sit in the neutral position, 0:19:44.600 --> 0:19:46.919 let's say it's one inch forward of the right spot. 0:19:47.280 --> 0:19:49.160 It's not very sciencey, but you know what I mean. 0:19:50.680 --> 0:19:54.520 Every centiment, in fact, every millimeter that your head sits 0:19:54.560 --> 0:19:58.399 forward of where it should be ideally, it gets in 0:19:58.480 --> 0:20:02.200 inverted commas heavier. So by the time you've got your 0:20:02.240 --> 0:20:06.480 head sitting two three four centimeters forward, because you're now 0:20:06.520 --> 0:20:09.119 staring at a screen and your shoulders are hunched and 0:20:09.160 --> 0:20:11.760 you're not up straight, and your head is not in 0:20:11.840 --> 0:20:16.160 alignment with your body. Now you've got significant pressure and 0:20:16.320 --> 0:20:19.080 stress on the muscles in the back of your neck 0:20:19.080 --> 0:20:21.080 and the muscles up around the top of your shoulders, 0:20:21.119 --> 0:20:25.480 your traps, trapezis and all of that. So that's one 0:20:25.520 --> 0:20:31.360 of my challenges. And maybe you body comp by the way, 0:20:31.440 --> 0:20:36.080 just quickly, So how do we fix that? Will the 0:20:36.119 --> 0:20:38.840 next stuff that is, will we consciously sit with our 0:20:38.880 --> 0:20:41.440 head back and in a more neutral position. You can 0:20:41.520 --> 0:20:43.480 video this stuff right, but you get a bit of 0:20:43.520 --> 0:20:46.040 an idea, like if I say, don't sit with your 0:20:46.080 --> 0:20:49.120 head forward, sit with your head back, and now where 0:20:49.160 --> 0:20:51.600 you feel like it's almost like the middle of your 0:20:51.640 --> 0:20:54.520 ears are in line with the middle of your shoulders. 0:20:55.080 --> 0:20:59.600 That's probably more of a neutral and natural and ideal 0:20:59.600 --> 0:21:03.440 anatome position for your head to be in versus that 0:21:03.600 --> 0:21:07.280 head sitting right forward position. What we want to do 0:21:07.440 --> 0:21:12.119 is we want to also do this in conjunction. If 0:21:12.119 --> 0:21:14.960 you're going to do it again, it's not a prescription, 0:21:15.119 --> 0:21:17.600 but you might want to think about getting the muscles 0:21:17.800 --> 0:21:20.480 at the back of your shoulders and the muscles at 0:21:20.480 --> 0:21:24.200 the back of your neck, the neck extensile muscles stronger, 0:21:24.840 --> 0:21:27.919 so that will keep your head and your neck in 0:21:27.960 --> 0:21:31.040 the position it should be all right. I also i've 0:21:31.080 --> 0:21:35.359 written here body comps, so my body composition, my body 0:21:35.359 --> 0:21:39.960 composition is about I haven't done it for a while, 0:21:40.000 --> 0:21:44.879 but I've literally tested thousands of people's body composition using 0:21:45.960 --> 0:21:49.159 For the first thirty years, I didn't use a machine 0:21:49.200 --> 0:21:53.560 or a gizmo. I used body fat calipers, very expensive calipers, 0:21:54.359 --> 0:21:57.000 and so I did so many body fat tests on 0:21:57.080 --> 0:22:01.840 so many people that I got to the point where 0:22:01.920 --> 0:22:07.280 I could, within one or two percent tell somebody what 0:22:07.359 --> 0:22:10.359 their body fat percentage would be if we use this 0:22:10.400 --> 0:22:16.240 particular protocol and these calipers very reliably. So I can 0:22:16.720 --> 0:22:19.639 pretty reliably guess my body fat at the moment to 0:22:19.720 --> 0:22:27.560 be at the most twelve and probably at the least ten. 0:22:27.680 --> 0:22:29.680 So I'm thinking my body fat as in the ten 0:22:29.720 --> 0:22:33.080 to twelve range, ten to twelve percent range. I'm not 0:22:33.119 --> 0:22:35.000 going to go through what it should or shouldn't be 0:22:35.000 --> 0:22:37.680 for different people. But if you're interested in that, and 0:22:38.160 --> 0:22:40.800 again there's this has got nothing to do with fucking 0:22:41.400 --> 0:22:43.919 that shaming or body shape or you're a good or 0:22:43.960 --> 0:22:46.000 a bad person. Could but we know that there's a 0:22:46.040 --> 0:22:51.440 correlation between you know, obesity and overweight and disease. That's 0:22:51.440 --> 0:22:54.720 not an opinion, that's not an insult. That's science. So 0:22:55.600 --> 0:23:00.560 you know. And the other thing, too is what might 0:23:00.600 --> 0:23:02.480 be interesting for some of you is so my height 0:23:02.600 --> 0:23:06.639 is one seventy eight centimeters, my weight is it varies 0:23:06.680 --> 0:23:08.920 a little bit between eighty four and eighty six. Let's 0:23:08.920 --> 0:23:12.400 say it's eighty five. I think if you figure out 0:23:12.440 --> 0:23:14.639 my BMI at a body weight of eighty five and 0:23:14.680 --> 0:23:17.080 a height of one seventy eight. I think my BMI 0:23:17.160 --> 0:23:20.600 comes out at somewhere around body mass index comes out 0:23:20.600 --> 0:23:23.119 at around twenty seven. Now, if you look at the 0:23:23.119 --> 0:23:27.920 body mass index scale between twenty five and thirty by 0:23:27.960 --> 0:23:30.760 the way, shit scale, shit science. But it is what 0:23:30.880 --> 0:23:34.760 it is that puts me at twenty five to thirty 0:23:35.040 --> 0:23:39.360 is the overweight category and thirty plus is obs So 0:23:39.640 --> 0:23:42.640 I sit right in the middle of the overweight category 0:23:42.840 --> 0:23:45.560 at my height and my weight, despite the fact that 0:23:45.640 --> 0:23:50.280 my body fat is low. So and I've said this 0:23:50.359 --> 0:23:53.320 twenty times on the show, what does that mean? That 0:23:53.400 --> 0:23:57.159 means that at the very best, we might and I 0:23:57.240 --> 0:24:00.400 say might with an asterisk next to it, you might 0:24:00.600 --> 0:24:06.800 use body composition as a very fucking vague guideline. I'm 0:24:06.840 --> 0:24:11.480 way more interested in what your body is made up of, 0:24:11.720 --> 0:24:18.160 how much muscle, how much fat, you know, bone density, 0:24:18.600 --> 0:24:21.520 All of those things are not so much what is 0:24:21.560 --> 0:24:23.880 your absolute weight? Because there are some people whose weight 0:24:23.920 --> 0:24:27.680 could be high and they could be quite lean like myself, 0:24:28.320 --> 0:24:31.560 or some people whose body weight gets the big tick 0:24:31.600 --> 0:24:34.359 of approval according to the bear my chart. They're the 0:24:34.440 --> 0:24:37.000 right body weight, but at the same time they have 0:24:37.160 --> 0:24:39.520 quite a high body fat and quite a little amount 0:24:39.520 --> 0:24:42.439 of muscle, which that is not a great combination for 0:24:42.560 --> 0:24:48.119 health or function or longevity. All right, let's talk about food. 0:24:48.480 --> 0:24:51.160 So again this I'm just telling you what I do 0:24:51.600 --> 0:24:55.400 because you keep asking. I ate two meals a day. 0:24:56.440 --> 0:25:00.840 I eat breakfast. I normally eat breakfast at around okay, 0:25:00.920 --> 0:25:03.400