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Speaker 1: I get a gang hope you bloody terrific. So today

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Speaker 1: is not really anything. In fact, I was going to say,

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Speaker 1: it's not mind blowing. It's not on any level mind blowing.

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Speaker 1: It's a really simple idea, a simple concept, and the

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Speaker 1: idea that I'm going to share with you. You might

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Speaker 1: want to give it a burl, give it a run

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Speaker 1: for its money or lack of money, or you might

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Speaker 1: want to try and use this very simple approach in

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Speaker 1: another way. But sometimes I surprise myself how much I

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Speaker 1: can complicate shit. So me, the exercise scientist who owned

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Speaker 1: multiple gyms and train thousands of people, and you know,

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Speaker 1: who is allegedly somewhat knowledgeable and moderately intelligent from time

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Speaker 1: to time, how hard I can make shit? And it

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Speaker 1: dawned on me. Well, it didn't dawn on me. My

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Speaker 1: phone told me so I had. I had no bloody

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Speaker 1: personal epiphany where I just came to some realization. But

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Speaker 1: I looked at my phone recently, which I hadn't looked

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Speaker 1: at for a while in terms of my step count.

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Speaker 1: And if you've got a well i've got an iPhone

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Speaker 1: on no phone, guru, But I think most phones, if

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Speaker 1: you're carrying them, kind of count your steps, and it

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Speaker 1: told me that. My phone told me. It came up

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Speaker 1: and alert and it said you are walking less steps

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Speaker 1: than on average this time last year, or something to

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Speaker 1: that effect. And I went, what the what does that mean?

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Speaker 1: And so I went in and went into the old bit,

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Speaker 1: behind the front bit, the back bit. If I get

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Speaker 1: too technical, like I'm very tech savvy, you might not be,

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Speaker 1: so I'll keep it simple. I'm being facetious, of course.

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Speaker 1: So I went in and it told me that I

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Speaker 1: was doing on average. I don't even want to say this,

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Speaker 1: four and a half thousand steps a day for the

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Speaker 1: last two weeks or something. Now, I will admit that

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Speaker 1: lately this is no excuse. This is just part of

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Speaker 1: my reality. Lately, I've sat a lot. I've been at

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Speaker 1: my desk a lot. I'm at my desk right now.

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Speaker 1: Every time I record a podcast, I'm at this desk.

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Speaker 1: I can stand, but generally I sit down and ask

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Speaker 1: why I just fucking do? I should stand more? And

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Speaker 1: with my research, with my study with Zoom, meetings, with

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Speaker 1: the plothora of things that I do on a given day,

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Speaker 1: even when I go and I meet somebody for a

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Speaker 1: caf for a cafe for a coffee at a cafe

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Speaker 1: and a chat. Of course, it's a sit down affair,

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Speaker 1: and then you think on top of that, you lyne

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Speaker 1: down Friday hour tonight, give or take. Even when I

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Speaker 1: go to the gym, generally speaking, I'm sitting on a

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Speaker 1: motorbike or sitting in a car, and so on and

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Speaker 1: so on, and then even sometimes between sets I'm sitting.

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Speaker 1: Bottom line was, I just became aware of how little

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Speaker 1: steps I was taking and made a decision to change

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Speaker 1: that anyway, So I set myself a goal straight away.

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Speaker 1: I went, this is shit. I should be doing more

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Speaker 1: than this. And my goal was I'm just going to

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Speaker 1: walk rock bottom ten thousand steps a day, and I said,

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Speaker 1: I'm going to do it for a week, obviously with

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Speaker 1: an intention. Well not obviously, of course. Some people just

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Speaker 1: go a week and that's it. I said, I was

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Speaker 1: going to myself, I was going to do a week,

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Speaker 1: and that was going to be a platform. My intention

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Speaker 1: was to go beyond the week. So this was I

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Speaker 1: think it was now twenty days or nineteen days ago.

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Speaker 1: It was a while ago. I could look in my steps,

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Speaker 1: but it's somewhere past two weeks, not quite three weeks.

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Speaker 1: But anyway, my steps have gone from just under five

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Speaker 1: thousand to around fifteen thousand. Some days, I'm doing twelve

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Speaker 1: some days. Yesterday I did nineteen and a half thousand,

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Speaker 1: just because I did. I was had and lots of

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Speaker 1: things that I could do that I could do walking.

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Speaker 1: I'll explain that in a moment. But anyway, about on

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Speaker 1: average tripled my steps. Now here's what I love. And

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Speaker 1: I know this is not fucking groundbreaking, but the truth

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Speaker 1: is that most of us just don't do it. I

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Speaker 1: know that it is more than obvious to say that

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Speaker 1: walking is good for us. And I don't have any

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Speaker 1: data on this, but I would think that as a generation,

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Speaker 1: probably this generation walks less than the previous generation, and

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Speaker 1: that generation probably walked less than the one before. Because

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Speaker 1: life these days, and I'm generalizing here, but it is

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Speaker 1: so easy, it is so convenient. We have so many

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Speaker 1: things that allow us to not walk, to be able

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Speaker 1: to sit or lie or be at some kind of

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Speaker 1: workstation or whatever whatever resource or tool that helps us

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Speaker 1: to be less active or stops us from being more active.

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Speaker 1: I guess what I've done is I've started to get up.

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Speaker 1: So I'm generally at the cafe at six fifteen, six

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Speaker 1: point thirty at the latest. So what I'm doing is

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Speaker 1: I'm getting up earlier and i'm I'm I'm either riding

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Speaker 1: my scooter or one of my bikes to the When

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Speaker 1: I say scooter, I don't mean the stand on bloody

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Speaker 1: silly things. I mean a motorbike, scooter or one of

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Speaker 1: my bikes. Anyway, I get to the cafe and then

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Speaker 1: from there I go for a walk or I just

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Speaker 1: walk to the cafe, but because the cafe is near

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Speaker 1: the beach, often I'll just ride down there. Then I'll

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Speaker 1: go from there. I'll do a thirty minute walk to

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Speaker 1: the beach and around the back, and then I still

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Speaker 1: arrive at the cafe at sixteen or six fifteen, and

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Speaker 1: I do my things. Sometimes another little walk after that.

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Speaker 1: Then I'll come home. If not, I'll walk there and

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Speaker 1: do that and walk home as well. The bottom line

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Speaker 1: is by breakfast most days, so by around eight eight

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Speaker 1: fifteen most days, I've now done or I'm now doing

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Speaker 1: on average about rock bottom seven sometimes ten thousand steps

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Speaker 1: by the time eight o'clock comes. Typically I would think

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Speaker 1: it's closer to eight thousand, and I've been thinking about

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Speaker 1: so how do I just increase my movement? How do

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Speaker 1: I just walk more without because obviously walking takes time

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Speaker 1: and we don't we can't all go, you know what,

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Speaker 1: I'm going to walk for two and a half hours

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Speaker 1: a day when we don't have two and a half

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Speaker 1: hours a day spare on top of our current engagements

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Speaker 1: and priorities commitments. So a few a couple of weeks ago,

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Speaker 1: it was about so I'd done a fair bit of

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Speaker 1: walking and I had a I think it was a

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Speaker 1: seven fifteen. I've been out early earlier, I got up earlier,

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Speaker 1: I walked about five or six, I had mccaffee. I

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Speaker 1: was back home at seven and I I think I

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Speaker 1: had a seven fifteen to eight fifteen coaching session with

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Speaker 1: someone that I coach periodically, and it's on Zoom. Most of,

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Speaker 1: not most half my coaching sessions are on Zoom. And

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Speaker 1: I sent this person a message and I went, hey,

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Speaker 1: would you be okay if instead of we do it

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Speaker 1: on Zoom, we do it on WhatsApp, videod WhatsApp, I

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Speaker 1: have What'sapp? And they went, yeah, no drama. So I

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Speaker 1: headed outside. It was a beautiful day. I rang them

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Speaker 1: or a video, called them on WhatsApp. I had over

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Speaker 1: ear headphones on. Yes, I paid attention to the road

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Speaker 1: and traffic, but I didn't walk on the road. I

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Speaker 1: walked on paths. Ended up going to the beach. I

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Speaker 1: did about a five or six k loop from my

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Speaker 1: house and back. I spoke to that person for an hour.

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Speaker 1: I walked in that time, I would think around seven

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Speaker 1: thousand steps or something like that, six and a half,

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Speaker 1: seven thousand steps. I got paid quite well for the hour.

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Speaker 1: So I got home and I thought to myself, it's

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Speaker 1: eight fifteen. I've had a coffee, I've done two walks.

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Speaker 1: One of the walks I got actually paid to go on.

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Speaker 1: Here's another thing I was thinking. I had an awareness.

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Speaker 1: And I've done this pretty much every day since. Where

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Speaker 1: I'm I'm now doing meetings, I'm now doing coaching sessions.

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Speaker 1: I'm now doing study. I'll explain how I do that.

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Speaker 1: I'm now studying while I'm walk walking. And here's the

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Speaker 1: thing that I didn't expect. I didn't think about. I guess, well,

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Speaker 1: therefore I didn't expect it. My brain, in some ways,

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Speaker 1: my brain is better when i'm moving. I feel like

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Speaker 1: I'm a bit sharper. I feel, you know, like even

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Speaker 1: when I present. I did a gig three days ago

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Speaker 1: for agl as I record this three days ago, and

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Speaker 1: if anyone I was in that audience and listening to this,

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Speaker 1: they will tell you that I do not stand still.

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Speaker 1: I do not sit down. I do not stand still.

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Speaker 1: I move the whole time. And I find when I

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Speaker 1: am I don't know why I didn't fucking apply this

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Speaker 1: to my other work earlier, but I find when I

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Speaker 1: am moving, I think better, I have more clarity. I

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Speaker 1: think my cognitive function is five or ten percent better.

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Speaker 1: I think I have more creative ideas, maybe just because

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Speaker 1: my brain works a bit better, because maybe I'm getting

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Speaker 1: a bit more oxygen because I'm moving my limbs and

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Speaker 1: I'm not sitting in a chair, and also I'm out

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Speaker 1: and about, non connected somewhat to the environment, and I

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Speaker 1: think that also puts me in a different biochemical state.

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Speaker 1: I think I'm a bit happier. I think there's a

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Speaker 1: few more endorphins, a little bit more dope. I mean,

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Speaker 1: because I'm not sitting in a fucking chair looking at

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Speaker 1: a fucking gigantic screen like I am right now. Maybe

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Speaker 1: I need to do podcasts on move. There's a thought,

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Speaker 1: but anyway, I'm out and about and while I've got

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Speaker 1: I'm holding a phone and I can see what someone's

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Speaker 1: face and they can see me. The audio is good,

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Speaker 1: the video is pretty good. Everybody that I've done this

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Speaker 1: with has been more than happy for me to do that.

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Speaker 1: I tell them what I'm doing and why, and it

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Speaker 1: makes no difference to them. They still get now with me.

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Speaker 1: They still get coaching with me. We still connect and talk,

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Speaker 1: spend time together. There's no disadvantage for them. And one

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Speaker 1: of the dudes that I do it with now I've

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Speaker 1: done two sessions with him, he's now doing the same.

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Speaker 1: So instead of sitting in his office or at home

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Speaker 1: on zoom, he's now every time we would walk together

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Speaker 1: and do it, but he's in an hour away from

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Speaker 1: where I am. So he's out and about on his phone.

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Speaker 1: He's getting in six or seven thousand steps. We're having

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Speaker 1: an hour together. I'm doing the same for me. It's

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Speaker 1: been a game changer. It's been a game changer. I'm

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Speaker 1: tell you how I'm doing my research and my study.

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Speaker 1: So you might think, well, how on earth can he

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Speaker 1: Obviously there's some stuff I can't do. But what I

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Speaker 1: have asked myself is what are all of the things

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Speaker 1: that I normally do at a desk? What are the

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Speaker 1: things that I normally do at a desk or sitting

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Speaker 1: on my ass or standing still? What are the things

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Speaker 1: that I could potentially do? Obviously we can't do everything

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Speaker 1: in that capacity, But what are the things that I

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Speaker 1: can do walking, walking and talking, or walking and listening

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Speaker 1: or walking and connecting in some way without compromising the

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Speaker 1: quality of what I'm producing, creating or doing and in

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Speaker 1: fact maybe even enhancing it. So when I get back

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Speaker 1: from a one hour walk and talk or walk and

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Speaker 1: coach or walk and meeting, when I get back, my

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Speaker 1: energy is generally better than before I started the hour.

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Speaker 1: I come back energized. I come back energized. And what

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Speaker 1: has happened to me over the last I think it's

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Speaker 1: nearly three weeks. We have a look at my phone.

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Speaker 1: Just let me just tang up right now. Wait, what's it? Heart? Health, health,

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Speaker 1: brows activity, I'm looking, I'm looking. I know this is terrible.

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Speaker 1: I know this is terrible. Okay, So I started on

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Speaker 1: I started on November eighteen, So what is that that

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Speaker 1: is that? Well? And it's December seven now, so it's

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Speaker 1: I guess it's the best part of three weeks. But

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Speaker 1: what has happened over the last I've done nothing different.

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Speaker 1: I haven't increased my food or decreased my food. I

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Speaker 1: know what my resting heart rate is. Normally, my resting

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Speaker 1: heart rate is normally around seventy, which is not great.

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Speaker 1: It's not terrible. My resting heart rate is normally around

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Speaker 1: seventy sixty eight. It can be seventy four, but generally

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Speaker 1: it's about but my resting heart rate, and I've only

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Speaker 1: done this the last three mornings, just out of curiosity,

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Speaker 1: not because it's a concern or a worry. But my

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Speaker 1: resting heart rate has been closer to sixty five each day,

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Speaker 1: and it's just because I've I've gone from from move

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Speaker 1: I've literally tripled my movement in terms of walking. My

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Speaker 1: energy expenditure, of course, has gone up. I can't I

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Speaker 1: can't verify this, but as somebody who's measured thousands of

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Speaker 1: people's body fat, including my own, I would say I'm

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Speaker 1: about two percent leaner. I would say I've lost one

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Speaker 1: to two percent of body fat. I've also lost a

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Speaker 1: one point five kilos, which I probably didn't need to do.

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Speaker 1: But I was eighty five give you will take. This morning,

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Speaker 1: I weighed myself out of curiosity. I was eighty three

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Speaker 1: point five, same time a day, same close, same protocol.

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Speaker 1: So the weight loss is real, and I think I'm

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Speaker 1: I think nearly all of that is fat. Not that

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Speaker 1: that's a big thing, but I suffer from I navigate

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Speaker 1: high blood pressure, which is genetic. It's not lifestyle related,

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Speaker 1: of course, but I know when my blood pressure is

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Speaker 1: lower when I take medication. I take a thing called

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Speaker 1: Averpro every day, which is a blood pressure medication, and

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Speaker 1: then after I take that, sometime later, I start to

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Speaker 1: feel lightheaded and dizzy. And that's because my blood pressure

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Speaker 1: has lowered itself naturally because of all of the additional

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Speaker 1: movement I'm doing and the energy expended through the day,

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Speaker 1: the bean on my feet there walking And so I'm

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Speaker 1: going to see how that tracks for the next two

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Speaker 1: or three weeks. But if that prevails, if that can

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Speaker 1: keeps happening, where I start it to feel like and

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Speaker 1: that's because on top of my blood pressure being lower,

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Speaker 1: I'm now taking maybe two higher dose of Averpro, which is,

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Speaker 1: like I said, my medication which might need to be adjusted.

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Speaker 1: Thanks Mum and thanks Dad for those high blood pressure genetics. Anyway,

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Speaker 1: I feel, and this is going to sound like a

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Speaker 1: sales pitch, I feel happier. I don't really get a

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Speaker 1: lot of stress anxiety, but I feel maybe calmer. And yeah,

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Speaker 1: for me, it's just been a good thing. Oh yeah,

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Speaker 1: and sleep. I'm sleeping like a fucking world champion because

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Speaker 1: I'm moving, because I'm walking about three three and a

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Speaker 1: half times more. Yesterday I did, like I said, just

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Speaker 1: under twenty thousand steps, so, which is almost four times

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Speaker 1: what I was doing. Just because it worked out that way,

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Speaker 1: I think I'm more productive. I'm more efficient, even though

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Speaker 1: I'm taking more time to walk. Nearly at the very least,

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Speaker 1: i'm listening to a podcast or an audiobook that's teaching

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Speaker 1: me something. Every now and then, it might be something

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Speaker 1: just for entertainment and amusement. Generally, it's something that I

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Speaker 1: want to listen to because it's a topic or a

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Speaker 1: subject matter or an area that I want more knowledge on.

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Speaker 1: So I'm learning, I'm learning and walking. I'm coaching people

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Speaker 1: and walking. I'm doing business and walking. I'm studying and walking.

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Speaker 1: Oh yeah, I was going to tell you how I

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Speaker 1: do that. So what I do is I take notes

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Speaker 1: or I you know, like I'm working on multiple papers

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Speaker 1: at the moment, and a whole lot of different concepts

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Speaker 1: and terminology, and I'm always reading and rereading things from

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Speaker 1: certain papers, and sometimes I might have to read and

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Speaker 1: reread a couple of paragraphs a ten or twelve times

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Speaker 1: because it's reasonably complicated to let it sync in and

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Speaker 1: to really get it and to really remember it. So

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Speaker 1: I have a bunch of stuff like that which I

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Speaker 1: need to keep going over, and even with my own

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Speaker 1: systematic literature review that I'm doing, which is going to

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Speaker 1: be one of the papers that I publish, you know,

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Speaker 1: writing my introduction, writing my methodology, writing, you know, all

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Speaker 1: the different bits and pieces that make up that paper.

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Speaker 1: So what I'm now doing is I'm recording. So instead

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Speaker 1: of reading the one paper or the one page or

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Speaker 1: the two pages, instead of reading them fifteen times, I'm

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Speaker 1: reading them out loud into my phone. I'm recording it.

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Speaker 1: And as I read, I pause as I'm reading, and

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Speaker 1: I give commentary and I explain and I talk about

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Speaker 1: the connections between these different ideas and concepts and you know,

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Speaker 1: my research and different outcomes. And it's like I'm giving

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Speaker 1: me a seminar. I record that, and then I go

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Speaker 1: and I listen to that, and I can listen to

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Speaker 1: it again and again, and what I wish I thought

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Speaker 1: of this earlier, by the way, But one of the

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Speaker 1: things that is true for me is that I'm a

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Speaker 1: better experiential learner and auditory learner and kinesthetic learner than

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Speaker 1: I am a what's the term, but by reading, you know,

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Speaker 1: so where a lot of people can read something, understand it,

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Speaker 1: remember it, and then bibittybobbedy boo that shit's locked in. Well,

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Speaker 1: that is not me. That is not me. For me,

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Speaker 1: it takes longer to maybe to understand it. I'm okay,

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Speaker 1: I can understand it, but to remember it and then

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Speaker 1: to have it on instant recall. I remember about a

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Speaker 1: year ago I was reading about a thing called the

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Speaker 1: false consensus effect. And I've spoken about this multiple times here,

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Speaker 1: and it's just false consensus effect is just the idea

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Speaker 1: that I think that everybody thinks like me, So everyone

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Speaker 1: thinks like me. That's a consensus. But it's called the

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Speaker 1: false consensus effect. That is a flawed idea. And I

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Speaker 1: remember reading that. I remember reading about how people think

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Speaker 1: that other people think like them, and I went of

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Speaker 1: course they do. I've experienced that so many times, where

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Speaker 1: people just operate on the assumption that what they're thinking

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Speaker 1: is what someone else is thinking, or that what they're

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Speaker 1: they're thinking and saying will be easily understandable for someone else,

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Speaker 1: And that's not always the case. It's kind of like

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Speaker 1: that my intention will be their experience paradigm, which ain't

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Speaker 1: the truth anyway. So that that idea in psychology is

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Speaker 1: called the false consensus effect, and I remember reading that

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Speaker 1: and thinking, oh, yeah, I'm going to use that. The

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Speaker 1: next day, I was doing a talk and I went, so,

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Speaker 1: there's this thing in psychology, there's this idea and it's

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Speaker 1: called and I couldn't remember it. I couldn't remember it.

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Speaker 1: I knew it, I knew what it was, I just

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Speaker 1: couldn't remember the term. And I'm I reckon, I reckon.

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Speaker 1: It took me two weeks for I could even just

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Speaker 1: remember that fucking term remember and so, and that for

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Speaker 1: me happens many times. But here's something also weird about me.

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Speaker 1: Once I do remember something, like once it's in, it

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Speaker 1: pretty much never leaves. And that's a that's a good

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Speaker 1: thing and a bad thing. I Mean, there's literally there's

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Speaker 1: stuff that I learned twenty five years ago in my

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Speaker 1: first degree, not twenty five, twenty yeah, wow, twenty three,

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Speaker 1: twenty four, twenty two years ago. Really there's stuff I

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Speaker 1: don't need it anymore. I could, I could, I could

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Speaker 1: delete those files. I don't need them day to day.

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Speaker 1: I never think about that stuff. We'll talk about that stuff.

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Speaker 1: I don't need to refer to it. I don't need

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Speaker 1: to bring it up, so to speak. But that shit

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Speaker 1: is still in there. So I'm some times a slow learner,

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Speaker 1: but once it's locked in, it's locked in. But anyway,

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Speaker 1: my long winded story is this new kind of protocol

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Speaker 1: that I'm using where I'm reading, but I'm reading out

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Speaker 1: loud and I'm asking questions. So rather than just writing

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Speaker 1: the question down, what is the relationship between you know,

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Speaker 1: this focus or this construct or this idea and meta accuracy?

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Speaker 1: Rather than just reading that and contemplating that, I'm reading

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Speaker 1: that out loud, and then I will answer that question

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Speaker 1: in real time. I will record my answer and my

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Speaker 1: thoughts around that, so that then when I'm out walking,

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Speaker 1: I can listen to that and keep pondering that. So

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Speaker 1: I'm still studying, I'm still focusing on my research. I'm

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Speaker 1: still exploring and investigating ideas, albeit not sitting at my desk.

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Speaker 1: And so for me, and again I'm not recommending that

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Speaker 1: you should do that or that this is great for you,

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Speaker 1: But I got to say, I'm just really enjoying this

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Speaker 1: new thing, and I get excited because for me, as

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Speaker 1: you know, I'm sixty one, and for me, life is

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Speaker 1: just an ongoing experiment. And I think I think every

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Speaker 1: one of you who listen to this you want to

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Speaker 1: be better at something. That's why you listen. You want

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Speaker 1: your life or your health, or your relationships, or your

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Speaker 1: mindset or your results, or your mental health, or your

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Speaker 1: operating system or your habits or your lifestyle or your

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Speaker 1: actions behaviors. You want those or some of those to

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Speaker 1: be better. And the way that we create better is

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Speaker 1: by sometimes trial and error. Let's try this. Let's try

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Speaker 1: walking and talking. Let's try walking and studying. Let's try

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Speaker 1: walking and coaching someone. This is what I've done. Anyway,

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Speaker 1: I'm not suggesting you do the same. Maybe your simple

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Speaker 1: idea or your simple concept is not walking. Maybe it's

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Speaker 1: something else, but I can't see any I don't want

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Speaker 1: to commit to forever. But as I record this today,

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Speaker 1: seventh of December twenty twenty four, two fifty one in

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Speaker 1: the PM. I can't think of any reason why I'm

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Speaker 1: going to stop this other than I can't walk, Like,

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Speaker 1: why would I? Why would I stop doing the thing?

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Speaker 1: One it's free. Two it's increasing my energy mentally, emotionally,

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Speaker 1: and physiologically. There are benefits to this. The people that

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Speaker 1: I'm talking to are getting the benefit from having me

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Speaker 1: in a better state when I'm coaching them. So there

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Speaker 1: it is. It's my simple idea. Maybe you want to

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Speaker 1: try a version of that, Maybe you want to implement

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Speaker 1: that kind of idea with a different kind of behavior

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Speaker 1: or a different kind of variable, But nonetheless the concept

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Speaker 1: is the same. Sometimes simple is best, all right, Tim,

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Speaker 1: have a great eye Yah, love y'all, Eh,