Speaker 1: I'd get a team. I hope you're well happy Monday
Speaker 1: if you're hearing this when it comes out, which will
Speaker 1: be Monday, tenth of March. I'm recording this Sunday afternoon,
Speaker 1: the ninth, So honestly, I don't know how interested you
Speaker 1: individually will be in this. Some of you will be
Speaker 1: quite interested, because you send me messages and emails and
Speaker 1: questions and requests about I get asked a lot of stuff,
Speaker 1: of course, about training and about food, and about health
Speaker 1: and about wellness and about high performance and all of
Speaker 1: those things. As that's kind of been largely been what
Speaker 1: I'm my attention has been focused on since I was
Speaker 1: about eighteen years old, and obviously it's moved more into
Speaker 1: the more broad kind of area of human behavior and
Speaker 1: psychology and cognition and all of that over the last
Speaker 1: decade or so. But as an ext size scientist, former
Speaker 1: gym owner, and fitness industry person for a very long time,
Speaker 1: I'm still talking pretty much daily about all of the
Speaker 1: stuff I'm about to talk to you about. And for
Speaker 1: whatever reasons, some not all of you. Don't blame you,
Speaker 1: but some of you are really interested in what I do.
Speaker 1: So I'm going to share that, and what I'm about
Speaker 1: to share is just really on no level is it advice, recommendation,
Speaker 1: or suggestion. It's just what I do and why. And
Speaker 1: I think because I'm probably older than most of you
Speaker 1: by now, although I do have lots of listeners into
Speaker 1: their sixties and seventies. Shout out to you, old buggers,
Speaker 1: big hug from me, and I have a lot of
Speaker 1: younger people. But people want to know what I do
Speaker 1: because I'm the guy that talks about all this stuff
Speaker 1: people seem to It's like I'm interested too. If somebody
Speaker 1: is talking about something and they're in inverted comm as
Speaker 1: an expert, I want to know you. But what do
Speaker 1: you take? What's your what's your protocol? What do you
Speaker 1: you know? If I'm talking to a guru about even
Speaker 1: what's the best telling, I want to know what kind
Speaker 1: of tally they have. I want to know what they
Speaker 1: would do. You know, So I guess I understand the
Speaker 1: interest and the curiosity. Some of you probably need to
Speaker 1: jump out now because this might not be interesting to you.
Speaker 1: But I'm going to walk you through what I do
Speaker 1: and how I do it and why I do it
Speaker 1: and give you a bit of context to all of that.
Speaker 1: So what I thought I would do is I thought
Speaker 1: I might start by doing what's kind of almost like
Speaker 1: I guess, a self assessment. Now, this is very this
Speaker 1: is very bro science, but I would think while it's
Speaker 1: very it's a subjective assessment of me by me, keep
Speaker 1: in mind that I've done thousands of actual, real world
Speaker 1: assessments on people, measuring everything from you know, girth measurements
Speaker 1: and body fat to subvo two max and votwo max
Speaker 1: testing and body composition using bioelectrical impedance, and all different
Speaker 1: kinds of strength and fitness and flexibility and range of
Speaker 1: movement testing. So I have a very very good idea
Speaker 1: of where I'm at because of one, my understanding of
Speaker 1: the human body, my skill, my knowledge, my training, my background,
Speaker 1: my experience. But also I'm very I'm very in tune
Speaker 1: with me. Remember, your body is by a feedback machine.
Speaker 1: It's always telling you stuff. It's it's always giving you information.
Speaker 1: And as I've said many times on this show, I
Speaker 1: think that one of the great tragedies of life in
Speaker 1: as I record this anyway twenty twenty five, is that
Speaker 1: a lot of people don't actually listen to their body.
Speaker 1: Their body is telling them constantly what to do and
Speaker 1: what not to do. It's giving them signs and signals
Speaker 1: and data and information to which many people are literally
Speaker 1: putting their figurative head in the figurative figurative sand, put
Speaker 1: your teeth in harps, or their fingers in their ears,
Speaker 1: or whatever metaphor analogy you want to use. But the
Speaker 1: bottom line is a lot of people are fucking themselves up,
Speaker 1: in part because they're not paying attention to what their
Speaker 1: physiology is screaming at them. So with that in mind,
Speaker 1: here's my kind of assessment of me. Now, let's before
Speaker 1: we get underway. Remember, I'm sixty one. I turned sixty
Speaker 1: two on September twenty eighth. Just something big. Don't go
Speaker 1: to any trouble though. So I'm, you know, sixty one
Speaker 1: and a bit sixty one in a few months. But
Speaker 1: I guess my biological age, my biological age is probably
Speaker 1: somewhere around mid forties. Now, keeping in mind, I don't smoke.
Speaker 1: I've never smoked. I've never been drunk. I've never been high.
Speaker 1: I do not drink booze. I've never had a glass
Speaker 1: of alcohol. I've trained pretty much NonStop for almost half
Speaker 1: a century. Keeping in mind all of that. Also, I
Speaker 1: don't get particularly stressed. We'll talk about all of the
Speaker 1: specifics of all of this stuff soon. I would think
Speaker 1: my functional strength and cardiovascular fitness and overall health and
Speaker 1: immune system and all of those things would put me
Speaker 1: somewhere in the ballpark of a healthy ish forty five
Speaker 1: year old. Now that's not science or evidence or data.
Speaker 1: That's me giving you my pretty informed opinion. Could be
Speaker 1: totally fucking wrong. But last time, which was maybe five
Speaker 1: or six years ago, I had my biological age measured
Speaker 1: and a relatively reliable protocol I was. I can't remember
Speaker 1: if I was thirty eight or thirty nine or my
Speaker 1: biological age. Is that so five or six years later,
Speaker 1: it might be five or six years older. I don't know.
Speaker 1: Could even be a bit better, could be a bit worse.
Speaker 1: But what we know is that the good news is
Speaker 1: that your chronological age, how old you are, how many
Speaker 1: years you've been on the planet, what the calendar says,
Speaker 1: your chronological age and your biological age don't need to parallel.
Speaker 1: Having said that, of course, there are some people my
Speaker 1: age sixty one who've got the equivalent physiology and function
Speaker 1: and health of a seventy one or eighty one year old.
Speaker 1: So and I would hazard a guess there are not
Speaker 1: too many people whose chronological age and biological age are identical.
Speaker 1: I think there's quite a bit of divergence for a
Speaker 1: lot of people one way or the other. It's probably
Speaker 1: generally in the ballpark. But so what that means is
Speaker 1: a year from now, whatever you are, whatever you are,
Speaker 1: add one year and go right, and now I'm whatever
Speaker 1: that new number is. There's also a chance that depending
Speaker 1: on your starting point and what you do in your
Speaker 1: protocol and your ability to do the work and change
Speaker 1: things and manipulate variables and lifestyle factors the right way,
Speaker 1: there's a chance that you could be closer to five
Speaker 1: years younger than one year older, depending or two or
Speaker 1: three years younger rather than one year older, even a
Speaker 1: year from when you hear this podcast or this episode
Speaker 1: or this information. Right, So that's your starting point. For
Speaker 1: somebody like me who's already relatively fit and healthy, that
Speaker 1: I probably don't have that same I definitely don't have
Speaker 1: that same scope. But maybe for some of you who
Speaker 1: are not in the shape that you currently or not
Speaker 1: currently in the shape that you want to be, health fitness,
Speaker 1: you know, strength, function, flexibility, all those things. Then you
Speaker 1: know there's an opportunity for you. Again that requires work,
Speaker 1: that requires effort, that requires discomfort, that requires consistency, that
Speaker 1: requires initially will power, discipline, self control, all the things
Speaker 1: that many people fucking hate and all the things that
Speaker 1: many people won't do. So that is not me being negative.
Speaker 1: That is me having observed humans around this particular stuff
Speaker 1: for forty plus years and heard a million people talk
Speaker 1: about shit they never end up doing. I say this,
Speaker 1: I'd be this blunt because I don't want you to
Speaker 1: be in that group. But I also say this, if
Speaker 1: you don't have a plan, and you don't execute the
Speaker 1: plan and you're not consistent, doesn't matter how good you're
Speaker 1: fucking resources or knowledge or understanding or genetics are, if
Speaker 1: you're not optimizing them, then you are going to die
Speaker 1: earlier then you need to potentially, or you're going to
Speaker 1: get sick earlier than you otherwise would have potentially. So
Speaker 1: let's not do that, all right, So my cardiovascular fitness
Speaker 1: I would give me. Now, remember when I'm talking about
Speaker 1: I'm giving myself an out of ten, ten being the
Speaker 1: absolute high watermark of my potential I'm not comparing myself
Speaker 1: to anyone. I'm comparing myself to the sixty one year
Speaker 1: old bloke that is me. So I reckon for a
Speaker 1: sixty one year old me, my fitness, my cardio of
Speaker 1: escular fitness is about a seven. It's not definitely not
Speaker 1: a nine or ten or probably an eight. It could
Speaker 1: be better. Maybe it's a seven and a half. If
Speaker 1: we compared me to other sixty one year old it
Speaker 1: could be a nine or a nine and a half,
Speaker 1: who knows. But in terms of my potential, I definitely
Speaker 1: could be a bit fitter, and I'll explain that soon. Okay,
Speaker 1: So that's my cardio of ascular fitness strength. I'm going
Speaker 1: to say, keeping in mind I've got some injuries that
Speaker 1: limit certain movements and how intensely or how heavily I
Speaker 1: can do those movements, I would give my my overall
Speaker 1: strength about a nine. Considering I lift weights most days
Speaker 1: of my life. That would want to be a nine.
Speaker 1: That doesn't mean I mean that I don't have limitations
Speaker 1: or I don't have weaknesses, but all in all, all
Speaker 1: things considered, for the amount of injuries I've had, for
Speaker 1: the miles I've put on the old clock, and for
Speaker 1: my chronological age, I reckon my strength would be somewhere
Speaker 1: in the ballpark of a nine. My flexibility. So I'm
Speaker 1: talking about the different components of fitness here, so cardiovascular strength, fitness, sorry, flexibility,
Speaker 1: muscular endurance. I reckon my flexibility, if I'm being brutally honest,
Speaker 1: is for what it could be. It's probably a four,
Speaker 1: maybe a five. No, it's a four. I'm kidding myself.
Speaker 1: It's a four. I don't stretch enough. I stretch. I'd
Speaker 1: love to tell you I stretch most days for ten
Speaker 1: to fifteen minutes. I think I've even said that, and
Speaker 1: I have been through periods where I do do that.
Speaker 1: But at the moment, I'm not doing that. At the moment,
Speaker 1: I am probably doing really two days, sometimes three days
Speaker 1: a week where I will sit on the floor right
Speaker 1: here where I am in my office and stretch or
Speaker 1: stretch at the gym. So my total stretching time is
Speaker 1: probably forty five minutes a week. If that which is
Speaker 1: not enough, so that shit, I need to do better
Speaker 1: my muscular endurance. So, muscular endurance is your ability to
Speaker 1: move a weight or to work against resistance. Generally it's
Speaker 1: a lighter or moderate resistance, not a heavy heavy weight,
Speaker 1: but to move against that repeatedly. So for example, we
Speaker 1: could say digging a hole where you're putting the spade
Speaker 1: or the shovel into the dirt and you're heaving five
Speaker 1: kilos of dirt onto the back of a truck, and
Speaker 1: then five kilos of dirt onto the back of a truck,
Speaker 1: and you're doing that time after time after time, and
Speaker 1: that requires some coordination and balance and strength and aerobic
Speaker 1: the orcadiovascular, but also muscular endurance. So what we find
Speaker 1: is some people have got lots of absolute strength or power.
Speaker 1: They can lift something very heavy, but they can't lift
Speaker 1: something relatively light as much as the guy or girl
Speaker 1: next to them who has more overall strength. So we
Speaker 1: find quite often somebody can do more work. Let's say,
Speaker 1: let's forget the kind of lift, but let's say person
Speaker 1: A can lift one hundred kilos in person B can
Speaker 1: only lift seventy kilos. But then when we go, all right, well,
Speaker 1: how many times can persone the stronger guy or girl
Speaker 1: lift twenty kilos one fifth of the weight And the
Speaker 1: answer might be before they fatigue and they've got to
Speaker 1: put the weight down, they can do that twenty kiloweight
Speaker 1: thirty times, and then we get mister or missus seventy
Speaker 1: kilo absolute strength. But they can do they can do
Speaker 1: that lighterweight, the twenty kiloweight thirty five times or forty times,
Speaker 1: and so for a range of different reasons, they've got
Speaker 1: greater muscular endurance. I reckon my muscular endurance is about
Speaker 1: a seven or an eight. If we look at other
Speaker 1: things that old people think about, like balance and coordination,
Speaker 1: I would say for my age, they're very good. I
Speaker 1: would say nine. Now if I look at things that
Speaker 1: are a little bit more broad, like energy levels, immune system.
Speaker 1: I think my day to day, and obviously it varies
Speaker 1: through the day, but I think my physical energy let's
Speaker 1: start there. I think my physical energy is typically about
Speaker 1: an eight. Like I have pretty good energy. I get
Speaker 1: tired at times, but just like not abnormally, just like
Speaker 1: other people. I guess, so my physical energy levels typically
Speaker 1: would be somewhere around an eight. That can vary, but
Speaker 1: it's not like I get around feeling tagued and tired
Speaker 1: and exhausted. Generally speaking, I would say my next one
Speaker 1: on my list is immune system. I think my immune
Speaker 1: system is I don't want to speak too soon, but
Speaker 1: it feels like it's pretty good. I don't get sick
Speaker 1: very often. Is there any wood for me to touch?
Speaker 1: I don't get sick very often. I don't get the flu.
Speaker 1: I think I got COVID once for about eight minutes. Yeah,
Speaker 1: I don't get sick that often. Now, whether or not
Speaker 1: that's just great genetics, or whether or not that's my
Speaker 1: strong immune system, they probably go together. Or it's you know,
Speaker 1: healthy sleep, or it's healthy diet, or it's a bunch
Speaker 1: of things, I'm not sure, but I think my immune
Speaker 1: system is pretty good. The next thing on my subjective
Speaker 1: assessment that I've got here is cognitive function. And the
Speaker 1: older that I get, the more I'm interested in this
Speaker 1: slash obsessed. I want my brain to work as well
Speaker 1: as it can for as long as it can. And
Speaker 1: as we know from how it really varies spending on
Speaker 1: what research you look at, but from around forty, definitely
Speaker 1: from fifty, the old brain function starts to typically starts
Speaker 1: to decline a little bit, that not necessarily rapidly. Now,
Speaker 1: let's put aside, you know dementia and the like Alzheimer's dementia,
Speaker 1: and you know, cognitive decline type issues, But we're talking
Speaker 1: about just general cognitive function here. As people get older,
Speaker 1: just like with everything, bone density gets lower, typically, muscle
Speaker 1: mass gets leaner, strength gets weaker, you know, everything deteriorates.
Speaker 1: But we also know that, and this is part of
Speaker 1: the reason for this chat. We know that if we
Speaker 1: do the right things the right way, if we employ
Speaker 1: or utilize the right intervention or the right protocol, then
Speaker 1: not only can we put the brakes on that psychological cognitive,
Speaker 1: physiological behavioral decline. In other words, we can keep everything
Speaker 1: working better for long and maybe even improve it even
Speaker 1: into older age. We know with all of that that
Speaker 1: we don't need to be typical. We don't need to
Speaker 1: age typically, I reckon my cognitive function is at least
Speaker 1: as good as when I was in my thirties. I
Speaker 1: was going to say better, but it's really hard to
Speaker 1: judge it because I do different things. But look, if
Speaker 1: there's been any cognitive slide, I can't tell. I seem
Speaker 1: to have a pretty good memory. I seem to have
Speaker 1: pretty good focus and mental acuity. I seem to be
Speaker 1: able to stay present. I seem to be able to
Speaker 1: do things like I'm doing right now, which is sitting
Speaker 1: in a room by myself, talking NonStop, making some kind
Speaker 1: of sense, sharing thoughts and ideas and information that hopefully
Speaker 1: is of value. So doing what I'm doing right now
Speaker 1: this is interesting. It's actually a cognitive exercise to be
Speaker 1: able to think clearly in the moment. I don't have.
Speaker 1: What I have in front of me. What I'm looking
Speaker 1: at right now is about twenty words maybe on a screen,
Speaker 1: just dot points, So I'm not reading anything per se,
Speaker 1: there's no script, and as I look up at the recording,
Speaker 1: I'm somewhere around the seventeen to eighteen minute mark. And
Speaker 1: so even for me to be able to do this
Speaker 1: is an indicator for me of focus, attention, communication skills,
Speaker 1: and overall cognitive function. Can I be fully present? Can
Speaker 1: I keep talking and not only keep talking, but share
Speaker 1: thoughts and ideas and information that's potentially of value. Can
Speaker 1: I even kind of almost build rapport with you even
Speaker 1: though I can't see you or interact with you in
Speaker 1: the moment. So I reckon, I reckon, I'm not in
Speaker 1: a terrible place overall in terms of mind, body, emotions, energy,
Speaker 1: brain function. My posture is, you know, as we get older,
Speaker 1: quite often we get kiphotic that's kind of that hunchy
Speaker 1: back where your shoulders come forward a little bit and
Speaker 1: a little bit, you know, between your shoulder blades there,
Speaker 1: it can be a little bit rounded. My posture is
Speaker 1: not shit, but it's not great. It's better. In fact,
Speaker 1: it's better than it was a year ago because I'm
Speaker 1: working consciously to improve it. It's not, by the way,
Speaker 1: it's not bad per se, but because I spend so
Speaker 1: much time sitting at a desk doing what I'm doing
Speaker 1: right now, or researching or whatever, answering emails we're talking
Speaker 1: to people, I need to make sure that I offset
Speaker 1: that with stretching, with standing, with strengthening the muscles, you know,
Speaker 1: behind the shoulders, so reardelts and rhomboids and neck extenses,
Speaker 1: So the muscles at the front of your neck. There's
Speaker 1: a group of muscles called sterno clydo mastoid, and there's
Speaker 1: a muscles at the back which kind of pull your
Speaker 1: head back if your head sitting forward right now and
Speaker 1: you take it back. All those muscles are called neck extenses.
Speaker 1: And so what we often find with people regarding posture
Speaker 1: and neck pain and shoulder pain is because they have
Speaker 1: a very sit down any kind of existence. They are
Speaker 1: perpetually in a head position where their head is not
Speaker 1: what I would call in a neutral position where it
Speaker 1: kind of should be. It's not back, it's not in
Speaker 1: a neutral position. It's kind of sitting forward of that
Speaker 1: center of gravity. And the further forward that that head
Speaker 1: sits of where it should sit in the neutral position,
Speaker 1: let's say it's one inch forward of the right spot.
Speaker 1: It's not very sciencey, but you know what I mean.
Speaker 1: Every centiment, in fact, every millimeter that your head sits
Speaker 1: forward of where it should be ideally, it gets in
Speaker 1: inverted commas heavier. So by the time you've got your
Speaker 1: head sitting two three four centimeters forward, because you're now
Speaker 1: staring at a screen and your shoulders are hunched and
Speaker 1: you're not up straight, and your head is not in
Speaker 1: alignment with your body. Now you've got significant pressure and
Speaker 1: stress on the muscles in the back of your neck
Speaker 1: and the muscles up around the top of your shoulders,
Speaker 1: your traps, trapezis and all of that. So that's one
Speaker 1: of my challenges. And maybe you body comp by the way,
Speaker 1: just quickly, So how do we fix that? Will the
Speaker 1: next stuff that is, will we consciously sit with our
Speaker 1: head back and in a more neutral position. You can
Speaker 1: video this stuff right, but you get a bit of
Speaker 1: an idea, like if I say, don't sit with your
Speaker 1: head forward, sit with your head back, and now where
Speaker 1: you feel like it's almost like the middle of your
Speaker 1: ears are in line with the middle of your shoulders.
Speaker 1: That's probably more of a neutral and natural and ideal
Speaker 1: anatome position for your head to be in versus that
Speaker 1: head sitting right forward position. What we want to do
Speaker 1: is we want to also do this in conjunction. If
Speaker 1: you're going to do it again, it's not a prescription,
Speaker 1: but you might want to think about getting the muscles
Speaker 1: at the back of your shoulders and the muscles at
Speaker 1: the back of your neck, the neck extensile muscles stronger,
Speaker 1: so that will keep your head and your neck in
Speaker 1: the position it should be all right. I also i've
Speaker 1: written here body comps, so my body composition, my body
Speaker 1: composition is about I haven't done it for a while,
Speaker 1: but I've literally tested thousands of people's body composition using
Speaker 1: For the first thirty years, I didn't use a machine
Speaker 1: or a gizmo. I used body fat calipers, very expensive calipers,
Speaker 1: and so I did so many body fat tests on
Speaker 1: so many people that I got to the point where
Speaker 1: I could, within one or two percent tell somebody what
Speaker 1: their body fat percentage would be if we use this
Speaker 1: particular protocol and these calipers very reliably. So I can
Speaker 1: pretty reliably guess my body fat at the moment to
Speaker 1: be at the most twelve and probably at the least ten.
Speaker 1: So I'm thinking my body fat as in the ten
Speaker 1: to twelve range, ten to twelve percent range. I'm not
Speaker 1: going to go through what it should or shouldn't be
Speaker 1: for different people. But if you're interested in that, and
Speaker 1: again there's this has got nothing to do with fucking
Speaker 1: that shaming or body shape or you're a good or
Speaker 1: a bad person. Could but we know that there's a
Speaker 1: correlation between you know, obesity and overweight and disease. That's
Speaker 1: not an opinion, that's not an insult. That's science. So
Speaker 1: you know. And the other thing, too is what might
Speaker 1: be interesting for some of you is so my height
Speaker 1: is one seventy eight centimeters, my weight is it varies
Speaker 1: a little bit between eighty four and eighty six. Let's
Speaker 1: say it's eighty five. I think if you figure out
Speaker 1: my BMI at a body weight of eighty five and
Speaker 1: a height of one seventy eight. I think my BMI
Speaker 1: comes out at somewhere around body mass index comes out
Speaker 1: at around twenty seven. Now, if you look at the
Speaker 1: body mass index scale between twenty five and thirty by
Speaker 1: the way, shit scale, shit science. But it is what
Speaker 1: it is that puts me at twenty five to thirty
Speaker 1: is the overweight category and thirty plus is obs So
Speaker 1: I sit right in the middle of the overweight category
Speaker 1: at my height and my weight, despite the fact that
Speaker 1: my body fat is low. So and I've said this
Speaker 1: twenty times on the show, what does that mean? That
Speaker 1: means that at the very best, we might and I
Speaker 1: say might with an asterisk next to it, you might
Speaker 1: use body composition as a very fucking vague guideline. I'm
Speaker 1: way more interested in what your body is made up of,
Speaker 1: how much muscle, how much fat, you know, bone density,
Speaker 1: All of those things are not so much what is
Speaker 1: your absolute weight? Because there are some people whose weight
Speaker 1: could be high and they could be quite lean like myself,
Speaker 1: or some people whose body weight gets the big tick
Speaker 1: of approval according to the bear my chart. They're the
Speaker 1: right body weight, but at the same time they have
Speaker 1: quite a high body fat and quite a little amount
Speaker 1: of muscle, which that is not a great combination for
Speaker 1: health or function or longevity. All right, let's talk about food.
Speaker 1: So again this I'm just telling you what I do
Speaker 1: because you keep asking. I ate two meals a day.
Speaker 1: I eat breakfast. I normally eat breakfast at around okay,
Speaker 1: so that's not exactly true. The first thing I put
Speaker 1: in my body that has calories is around six thirty,
Speaker 1: and it is coffee. What kind of coffee do you have?
Speaker 1: Thanks for asking, I have. I have a skim coffee,
Speaker 1: skim milk coffee, or I have kind of half milk,
Speaker 1: half water, and I have that at about so I
Speaker 1: have a large I think it's a double shot or
Speaker 1: one and a half, which I think they calls a
Speaker 1: rostretto or something like that. So I have one of those.
Speaker 1: At about six thirty, I do work at the cafe,
Speaker 1: or I meet someone, or I write some bullshit on
Speaker 1: social media or answer emails, or I just fucking chill
Speaker 1: out and listen to something. Then I get home at
Speaker 1: somewhere between seven thirty and eight thirty, or no, seven
Speaker 1: thirty and eight ten probably, and then I will eat breakfast.
Speaker 1: I eat the same breakfast every day. I've eaten the
Speaker 1: same breakfast every day for probably the last ten years.
Speaker 1: This is not a recommendation, As I said, this is
Speaker 1: just what I do, and I do it because it
Speaker 1: works for me. And so I eat a combination of
Speaker 1: sometimes seeds, but typically at the moment, I have almonds,
Speaker 1: I have oats, I have protein powder. I have celium husk, oats,
Speaker 1: protein powder, nuts, silium husk. Yeah, that's it, and it's
Speaker 1: quite big. So I have about eighty grams of oats,
Speaker 1: I have about forty grams of nuts almonds, and I
Speaker 1: have forty grams of protein powder. I just have away protein.
Speaker 1: I happen to get it from Maxes. It's not an
Speaker 1: ad or a promo. I just know someone's going to
Speaker 1: go which one do you use? Which where do you
Speaker 1: get it? I forget the actual name of It's like
Speaker 1: ninety percent protein. It's chocolate tastes fucking amazing. Am I
Speaker 1: recommending you use impowered? Nah? I'm just saying I use one.
Speaker 1: Is it the high water mark for protein? No? Does
Speaker 1: it work for me? Yep? What do you have on that?
Speaker 1: I hear you ask. I have on that either oat
Speaker 1: milk or almond milk. Now I realize that they are
Speaker 1: not really milks. I realize that's just branding and marketing,
Speaker 1: and I realize that they're fucking expensive for what they are.
Speaker 1: That particular blend that I have, I could literally just
Speaker 1: put water on it and have it. I don't. And
Speaker 1: the reason I don't have dairy on that is not
Speaker 1: because I'm againsttery. I actually like dairy. It's just that
Speaker 1: I I don't tolerate dairy super well. I can tolerate
Speaker 1: it to a point, but that's why I have. I
Speaker 1: have coffee sometimes half and half, half water, half milk,
Speaker 1: just because as people get older, generally not everyone, but
Speaker 1: a lot of people start produce less of the enzyme
Speaker 1: that breaks down lactose, which is why people can become
Speaker 1: lactose intolerant or lactose less tolerant, we could say. And
Speaker 1: I'm definitely lactose less tolerant than I was. So that
Speaker 1: enzyme is called lactase, and as we get older, many
Speaker 1: of us produce less of it, which is why we
Speaker 1: don't tolerate dairy in whatever form as well as we
Speaker 1: once did. So I have that for breakfast and a
Speaker 1: coffee before that, and that's about like I said, that's
Speaker 1: about one one hundred and sixty grams of actual food.
Speaker 1: So like I have, like I said, eighty grams of oats,
Speaker 1: forty grams of nuts, forty grams of protein powder, and
Speaker 1: a little bit of celium husk like a dessert spoon
Speaker 1: just for a bit of fiber, extra fiber chucked on there,
Speaker 1: give or take one hundred and sixty grams. And it's
Speaker 1: quite big. It's quite big. But then the next thing,
Speaker 1: the next meal that I have is around twelve ten
Speaker 1: to twelve hours later. The next thing that I put
Speaker 1: in my body generally is maybe a cup of tea. Oh,
Speaker 1: I drink water all through the day, cup of tea
Speaker 1: without giving you set times, so I have typically I
Speaker 1: have two coffees a day. I have two cups of
Speaker 1: tea a day. This is quite a bit of caffeine.
Speaker 1: You're thinking, I don't know why. But for me, the
Speaker 1: dude who has an arrhythmia, not that it really gives
Speaker 1: me much trouble. But my heart can kind of go
Speaker 1: in and out of sync a little bit periodically. The
Speaker 1: actual structure and integrity of my heart is fine, and
Speaker 1: every now and then I'll feel my heart race a
Speaker 1: little bit and then it kind of resets and things
Speaker 1: are good. But yeah, so if I have more than
Speaker 1: two coffees five three coffees, that could almost make me
Speaker 1: feel anxious. So and at times on how strong those
Speaker 1: individual coffees are, it might it might just give me
Speaker 1: some low level anxiety. For whatever reason, tea does not
Speaker 1: seem to do that to me, and tea seems to
Speaker 1: have comparable amounts of caffeine. I don't know why doesn't
Speaker 1: do it for me. So the only thing that I
Speaker 1: put in my body in terms of the only thing
Speaker 1: I drink, because obviously I don't have booze, is lots
Speaker 1: of water, probably somewhere around three liters of water a day.
Speaker 1: Sometimes I drink mineral water just because I want something
Speaker 1: with bubbles. I'll have the odd diet coke don't shoot
Speaker 1: me every now and then the odd diet something else.
Speaker 1: I don't drink drinks with sugar. But you know, ninety
Speaker 1: percent of what goes in my body in terms of
Speaker 1: liquid would be tea, coffee or water. Most of the time.
Speaker 1: My second meal and my final meal is somewhere between
Speaker 1: five point thirty and eight. It depends on what I've
Speaker 1: got going. You might think why, like, frig sample tomorrow night.
Speaker 1: I'm it's Sunday, now tomorrow night, Monday. As I record this,
Speaker 1: I've got my mentor and group, which starts at seven
Speaker 1: and it finishes at give or take eight thirty. Sometimes
Speaker 1: it's closer to nine. So I will eat my dinner
Speaker 1: after that. The reason that I do that is because
Speaker 1: if I have a if I was to eat my
Speaker 1: dinner at six o'clock, sixty minutes before the seven o'clock
Speaker 1: kickoff of my mentoring group, my brain won't work as well.
Speaker 1: It'll work, but my cognitive function is better for me. Again,
Speaker 1: this is knowing your body. My brain works better when
Speaker 1: I don't have a stomach full of food. So but Craig,
Speaker 1: what if you're starving at five o'clock and you're not
Speaker 1: going to get dinner till nine? Good question? All right?
Speaker 1: So in that case, if I'm starving, but I don't
Speaker 1: want to eat a whole meal, but I don't want
Speaker 1: to be so hungry that I can't fucking concent right,
Speaker 1: We've all been there, So I will once or twice
Speaker 1: a week, maybe it depends on the week. Sometimes no days,
Speaker 1: sometimes two days, but often once or twice a week,
Speaker 1: I will have a protein bar, you know, like a
Speaker 1: forty to sixty grand protein bar with generally with no sugar,
Speaker 1: with a little bit of carbs, a little bit of protein. Again,
Speaker 1: is this the high watermark of nutrition? Is it? No?
Speaker 1: It isn't. No, it isn't. But you know what, it
Speaker 1: gets some protein into me, It gets a little bit
Speaker 1: of carbs, it gets some calories into me, and it
Speaker 1: takes the edge off for me. It's worth it. I
Speaker 1: might I might also have so I buy this particular
Speaker 1: bread that is nearly twenty dollars a loaf. It weighs
Speaker 1: a kilo. I've spoken about it before. It's the heaviest
Speaker 1: bread in the fucking world. And one slice of that
Speaker 1: bread you need to cut it where a chainsaw. That
Speaker 1: motherfucker is thick and heavy and dense, and one piece
Speaker 1: of that is like an event. Sometimes I will I'll
Speaker 1: just cut a piece of that like a thin piece,
Speaker 1: which you're going to think, how much is that? Way?
Speaker 1: I actually know, probably weighs about eighty to one hundred grams,
Speaker 1: depending on how thick I cut it. And sometimes I
Speaker 1: will put some peanut paste on that and you'll go,
Speaker 1: how many calories is that I'm going to tell you
Speaker 1: it's ballpark around two hundred and fifty to three hundred calories,
Speaker 1: depending on how thick the bread is and how much
Speaker 1: peanut paste and whatever. And I can eat that without
Speaker 1: feeling full. So or sometimes if I've got that five
Speaker 1: o'clock thing hunger going on, and I know that I
Speaker 1: can't eat a practically can't eat until after I've done
Speaker 1: my work, which is four hours. I could even make
Speaker 1: myself a protein drink, which would be just protein powder
Speaker 1: and water generally not skin milk, protein powder and water.
Speaker 1: And for me that really that works really well. So
Speaker 1: my food is very Most people would think it's boring.
Speaker 1: Most people hear what In fact most people many people,
Speaker 1: I should say not most. Many people hear how I
Speaker 1: live and how I eat, and how I exercise, and
Speaker 1: you know how I sleep and my like my health protocol.
Speaker 1: And some people think that my life is one of
Speaker 1: deprivation and horror, and I understand that, and depending on
Speaker 1: where you're looking from, I can imagine it seems like that,
Speaker 1: which is why I don't suggest or recommend you do
Speaker 1: what I do, just like I don't suggest or recommend
Speaker 1: that people start their own business at twenty six and
Speaker 1: then never get another job and have a podcast and
Speaker 1: hope you get sponsors, and I hope you get speaking gigs.
Speaker 1: This week, I mean literally some weeks in my job
Speaker 1: in inverted commas, some weeks I make zero dollars, not
Speaker 1: one cent. Other weeks I make lots of money. Some
Speaker 1: weeks I make a little bit. There's no predictability, and
Speaker 1: you'd think, oh, surely you've got a note. I really don't.
Speaker 1: Some years I make twice what I made the year before,
Speaker 1: and I haven't done anything different. I've just got more bookings.
Speaker 1: I've just had better sponsors, bigger sponsors, and so it
Speaker 1: really varies. And so I think with all of these things.
Speaker 1: You know, right now, I'm talking about a health protocol,
Speaker 1: but you might talk about your work protocol, or your
Speaker 1: relationship protocol, or your financial protocol. Like the whole point
Speaker 1: of these things that we do when we talk about
Speaker 1: is trying to find out what works for you. Like
Speaker 1: I literally have been running an experiment on myself since
Speaker 1: I was the fat fourteen year old that's forty seven
Speaker 1: years ago. I have never stopped trying different things. I've
Speaker 1: never stopped I've never got to the point where I go, right,
Speaker 1: I've peaked. That's it now. There's no anxiety wrapped around
Speaker 1: this experimentation, only curiosity. But my goal, one of my
Speaker 1: goals at the moment, is I want to wake up
Speaker 1: one day. Hopefully I will wake up at sixty five
Speaker 1: and go, hey, guess what. I'm as good as I
Speaker 1: was when I recorded that podcast when I was sixty one,
Speaker 1: and maybe with some things, I'm even a little bit
Speaker 1: better because I've found out a better way, or I'm
Speaker 1: using a better protocol, or I'm working harder. I'm trying harder.
Speaker 1: I've tweaked my diet, I've tweaked my sleep, I've done this,
Speaker 1: I've done that. But at the very least, I hope
Speaker 1: I haven't gone backwards. We don't know, of course, but
Speaker 1: that's my goal. And I know that without a goal,
Speaker 1: without a protocol, without a to do list, without structure,
Speaker 1: without process, without accountability, I know that you and me,
Speaker 1: we are not going to accidentally end up with an awesome,
Speaker 1: healthy body. We're not You're not going to end up
Speaker 1: with a fucking amazing career somehow. You're not going to
Speaker 1: end up wildly rich and commercially successful because you fell
Speaker 1: on your feet. All of these things are contingent upon
Speaker 1: us being able to do the things that produce the
Speaker 1: results that we want, Which is why I say, if
Speaker 1: I were you, I would be less interested in my
Speaker 1: personal protocol and more interested in how I think about
Speaker 1: optimizing my body, because I think the key to all
Speaker 1: of this is not how many fucking almonds does Craig
Speaker 1: eat or what time does he eat dinner, or you know,
Speaker 1: how far does he run or how often does he lift?
Speaker 1: But how does he have this? How does he build
Speaker 1: a protocol? How does he figure out what works? What's
Speaker 1: what's his methodology around that? You know this this kind
Speaker 1: of this thinking about how we build an optimal system
Speaker 1: or an optimal environment, or an optimal protocol that is
Speaker 1: going to make the best or create the best outcomes
Speaker 1: for you. That's the key to this stuff. And one
Speaker 1: of the by products is, oh, two meals a day
Speaker 1: work well for me. One of the byproducts is I
Speaker 1: can't have three coffees a day. One of the by
Speaker 1: products is, ah, if I left weights pretty regularly, I'm
Speaker 1: pretty fucking strong for an old guy. That's one of
Speaker 1: the byproducts. But it's in the thinking and the planning
Speaker 1: and the paying attention and the strategizing and the science
Speaker 1: of you. You know, an equals one the number of
Speaker 1: participants in your research. One you. You're the researcher and
Speaker 1: you're the participant. And I think the lacking, one of
Speaker 1: the lacking messages in personal development period is that if
Speaker 1: our goal is development, growth, improvement, change, some kind of
Speaker 1: positive shift, then we always need to be tweaking things
Speaker 1: we If that it isn't our goal, then no, that's
Speaker 1: not the case. Like if we're where we want to
Speaker 1: be and we're content and we don't want to do
Speaker 1: or be or achieve anything different, then just stay right
Speaker 1: where you are and do nothing different. But if that
Speaker 1: isn't you, if you are one of the people that
Speaker 1: listen to this and you say, I want to do better,
Speaker 1: think better, produce better, function better, feel better, have more energy,
Speaker 1: have a leaner body, be stronger, have better post. I
Speaker 1: don't want that fucking forward head thing and the sore neck.
Speaker 1: I don't want to hunchy fucking back. I don't want
Speaker 1: a job I hate. I don't want to get to
Speaker 1: you know, fifty and feel like I'm seventy or seventy
Speaker 1: and feel like I'm two hundred I don't want that good. Now,
Speaker 1: what the fuck will you do? Because that recognition of
Speaker 1: what you don't want needs to come within the acceptance
Speaker 1: of what you will do, because knowing what you don't
Speaker 1: want is not creating change. Knowing what you don't want
Speaker 1: is not doing the work. It's not being brave, it's
Speaker 1: not being courageous. It's just awareness, and awareness is good.
Speaker 1: Awareness is a good starting point. Acknowledgment is a bit
Speaker 1: of bravery. There's a bit of courage right there. But
Speaker 1: then taking that awareness and that acknowledgment, Oh I need
Speaker 1: to do better, think better, eat better, move better. Oh
Speaker 1: I make bullshit excuses. Guess what doesn't matter when I
Speaker 1: fucking start, it's always going to be inconvenient. Right until
Speaker 1: we get there and do that, we're going to continue
Speaker 1: to spend our life in that version that that frustrating
Speaker 1: version of groundhole. Day I get our champos, it's me
Speaker 1: interrupting me, which is fucking ridiculous, but it's what I do.
Speaker 1: So this talk went for quite a while. I thought
Speaker 1: I was going to talk for mine. Literally, my intention
Speaker 1: was to talk to you about my health protocol for
Speaker 1: twenty to thirty minutes I went how much can I
Speaker 1: talk about me? Turns out a lot. So I'm going
Speaker 1: to call this the end of part one of me
Speaker 1: chatting about me, which I realize as i'm saying that
Speaker 1: is extremely egotistical and self indulgent. So feel free not
Speaker 1: to come back tomorrow. But anyway, if you feel so
Speaker 1: inclined to come back tomorrow, this is the end of
Speaker 1: part one of me banging on about me. Horrible