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

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

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Speaker 1: to say, it's not mind blowing. It's not on any

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Speaker 1: level mind blowing. It's a really simple idea, a simple concept,

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Speaker 1: and the idea that I'm going to share with you.

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Speaker 1: You might want to give it a burl, give it

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Speaker 1: a run for its money or lack of money, or

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Speaker 1: you might want to try and use this very simple

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

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Speaker 1: much I can complicate shit. So me, the exercise scientist

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Speaker 1: who owned multiple gyms and train thousands of people, and

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Speaker 1: you know who is allegedly somewhat knowledgeable and moderately intelligent

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

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

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Speaker 1: My phone told me. So. I had no bloody personal

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

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

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

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

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Speaker 1: no phone, guru, But I think most phones, if you're

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Speaker 1: carrying them, kind of count your steps, and it told

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

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

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Speaker 1: on average this time last year, or something to that effect.

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

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Speaker 1: 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 was. I just became aware of

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Speaker 1: how little steps I was taking and made a decision

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Speaker 1: to change that anyway, So I set myself a goal

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Speaker 1: straight away. I went, this is shit. I should be

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Speaker 1: doing more than this. And my goal was I'm just

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Speaker 1: going to walk rock bottom ten thousand steps a day,

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Speaker 1: and I said, I'm going to do it for a week,

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

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

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

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Speaker 1: a week, and that was going to be a platform.

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

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Speaker 1: was I think it was now twenty days or nineteen

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Speaker 1: days ago. It was a while ago. I could look

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Speaker 1: in my steps, but it's somewhere past two weeks, not

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Speaker 1: quite three weeks. But anyway, my steps have gone from

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Speaker 1: just under five thousand to around fifteen thousand. Some days,

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Speaker 1: I'm doing twelve some days. Yesterday I did nineteen and

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Speaker 1: a half thousand, just because I did. I was had

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Speaker 1: and lots of things that I could do that I

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Speaker 1: could do walking. I'll explain that in a moment. But anyway,

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Speaker 1: I've about on average tripled my steps. Now here's what

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Speaker 1: I love. And I know this is not fucking groundbreaking,

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Speaker 1: but the truth is that most of us just don't

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Speaker 1: do it like I know that it is more than

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Speaker 1: obvious to say that walking is good for us. And

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Speaker 1: I don't have any data on this, but I would

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Speaker 1: think that as a generation, probably this generation walks less

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Speaker 1: than the previous generation, and that generation probably walked less

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Speaker 1: than the one before. Because life these days, and I'm

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Speaker 1: generalizing here, but it is so easy, it is so convenient.

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Speaker 1: We have so many things that allow us to not walk,

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Speaker 1: to be able to sit or lie or be at

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Speaker 1: some kind of workstation or whatever whatever resource or tool

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Speaker 1: that helps us to be less active or stops us

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Speaker 1: from being more active. I guess what I've done is

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Speaker 1: I've started to get up. So I'm generally at the

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Speaker 1: cafe at six fifteen six point thirty at the latest.

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Speaker 1: So what I'm doing is I'm getting up earlier and

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Speaker 1: i'm I'm I'm either riding my scooter or one of

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Speaker 1: my bikes to the When I say scooter, I don't

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Speaker 1: mean the stand on bloody silly things. I mean a motorbike,

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Speaker 1: scooter or one of my bikes. Anyway, I get to

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Speaker 1: the cafe and then from there I go for a

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Speaker 1: walk or I just walk to the cafe, but because

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Speaker 1: the cafe is near the beach, often I'll just ride

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Speaker 1: down there. Then I'll go from there, I'll do a

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Speaker 1: thirty minute walk to the beach and around them back,

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Speaker 1: and then I still arrive at the cafe at sixteen

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Speaker 1: or six fifteen, and I do my things, sometimes another

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Speaker 1: little walk after that, then I'll come home. If not,

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Speaker 1: I'll walk there and do that and walk home as well.

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Speaker 1: The bottom line is by breakfast most days, so by

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Speaker 1: around eight eight fifteen most days, I've now done or

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Speaker 1: I'm now doing on average about rock bottom seven sometimes

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Speaker 1: ten thousand steps by the time eight o'clock comes. Typically

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Speaker 1: I would think it's closer to eight thousand, and I've

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Speaker 1: been thinking about so, how do I just increase my movement?

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Speaker 1: How do I just walk more without because obviously walking

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Speaker 1: takes time and we don't we can't all go, you

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Speaker 1: know what, I'm going to walk for two and a

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

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Speaker 1: a half hours a day spare on top of our

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Speaker 1: current engagements and priorities commitments. So a few a couple

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Speaker 1: of weeks ago, it was about so I'd done a

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Speaker 1: fair bit of walking and I had a I think

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Speaker 1: it was a seven fifteen. I'd been out early earlier,

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Speaker 1: I got up earlier, I walked about five or six,

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Speaker 1: had mccaffee. I was back home at seven and I

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Speaker 1: think I had a seven fifteen to eight fifteen coaching

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

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Speaker 1: Most of, not most half my coaching sessions are on Zoom.

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Speaker 1: And 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 video 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 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 am.

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

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

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Speaker 1: I think better, I have more clarity. I think my

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

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

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

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Speaker 1: more oxygen because I'm moving my limbs and I'm not

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Speaker 1: sitting in a chair, and also I'm out and about,

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

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

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Speaker 1: I'm a bit happier. I think there's a few more endorphins,

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Speaker 1: a little bit more dope. I mean, because I'm not

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Speaker 1: sitting in a fucking chair looking at a fucking gigantic

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Speaker 1: screen like I am right now. Maybe I need to

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Speaker 1: do podcasts move there's a thought. But anyway, I'm out

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Speaker 1: and about and while I've got I'm holding a phone

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Speaker 1: and I can see what someone's face and they can

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Speaker 1: see me. The audio is good, the video is pretty good.

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Speaker 1: Everybody that I've done this with has been more than

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Speaker 1: happy for me to do that. I tell them what

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Speaker 1: I'm doing and why, and it makes no difference to them.

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Speaker 1: They still get now with me. They still get coaching

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Speaker 1: with me. We still connect and talk, spend time together.

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Speaker 1: There's no disadvantage for them. And one of the dudes

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Speaker 1: that I do it with now I've done two sessions

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Speaker 1: with him, he's now doing the same. So instead of

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Speaker 1: sitting in his office or at home on zoom, he's

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Speaker 1: now every time we would walk together and do it,

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Speaker 1: but he's in an hour away from where I am.

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Speaker 1: So he's out and about on his phone. He's getting

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Speaker 1: in six or seven thousand steps. We're having an hour together.

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Speaker 1: I'm doing the same for me. It's been a game changer.

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

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Speaker 1: doing my research and my study. So you might think, well,

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Speaker 1: how on earth can he Obviously there's some stuff I

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Speaker 1: can't do. But what I have asked myself is what

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Speaker 1: are all of the things that I normally do at

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

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Speaker 1: at a desk or sitting on my ass or standing still?

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Speaker 1: What are the things that I could potentially do? Obviously

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Speaker 1: we can't do everything in that capacity, But what are

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Speaker 1: the things that I can do walking, walking and talking,

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Speaker 1: or walking and listening, or walking and connecting in some

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Speaker 1: way without compromising the quality of what I'm producing, creating

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Speaker 1: or doing and in fact, maybe even enhancing it. So

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Speaker 1: when I get back from a one hour walk and

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Speaker 1: talk or walk and coach or walk and meeting, when

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Speaker 1: I get back, my energy is generally better than before

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Speaker 1: I started the hour. I come back energized. I come

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Speaker 1: back energized. And what has happened to me over the

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Speaker 1: last I think it's nearly three weeks. Me, have a

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Speaker 1: look at my phone. Just let me just ting up

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Speaker 1: right now? Wait, what's it? Heart? Health, health, brows activity.

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

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

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

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Speaker 1: and it's December seven now, so it's I guess it's

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Speaker 1: the best part of three weeks. But what has happened

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Speaker 1: over the last I've done nothing different. I haven't increased

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Speaker 1: my food or decreased my food. I know what my

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

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Speaker 1: normally around seventy, which is not great. It's not terrible.

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Speaker 1: My resting heart rate is normally around seventy sixty eight.

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Speaker 1: It can be seventy four, but generally it's about but

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Speaker 1: my resting heart rate, and I've only done this the

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Speaker 1: last three mornings, just out of curiosity, not because it's

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Speaker 1: a concern or a worry. But my resting heart rate

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Speaker 1: has been closer to sixty five each day, and it's

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Speaker 1: just because I've I've gone from from move I've literally

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Speaker 1: tripled my movement in terms of walking. My energy expenditure,

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Speaker 1: of course, has gone up. I can't I can't verify this,

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Speaker 1: but as somebody who's measured thousands of people's body fat,

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Speaker 1: including my own, I would say I'm about two percent leaner.

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Speaker 1: I would say I've lost one to two percent of

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Speaker 1: body fat. I've also lost a one point five kilos,

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Speaker 1: which I probably didn't need to do, but I was

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Speaker 1: eighty five. Give you'll take. This morning, I weighed myself

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Speaker 1: out of curiosity. I was eighty three point five, same

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Speaker 1: time a day, same class, those same protocol. So the

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

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Speaker 1: nearly all of that is fat. Not that that's a

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Speaker 1: big thing, but I suffer from I navigate high blood pressure,

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Speaker 1: which is genetic. It's not lifestyle related, of course, but

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Speaker 1: I know when my blood pressure is lower when I

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Speaker 1: take medication. I take a thing called Averpro every day,

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Speaker 1: which is a blood pressure medication, and then after I

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Speaker 1: take that, sometime later, I start to feel lightheaded and dizzy.

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Speaker 1: And that's because my blood pressure has lowered itself naturally

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Speaker 1: because of all of the additional movement I'm doing and

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Speaker 1: the energy expended through the day, the ban on my feet,

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Speaker 1: the walking, and so I'm going to see how that

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Speaker 1: tracks for the next two or three weeks. But if

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Speaker 1: that prevails, if that can keeps happening, where I start

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Speaker 1: it to feel like And that's because on top of

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Speaker 1: my blood pressure being lower, I'm now taking maybe too

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Speaker 1: higher dose of Averpro, which is, like I said, my

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Speaker 1: medication which might need to be adjusted. Thanks Mum and

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Speaker 1: thanks Dad for those high blood pressure genetics. Anyway, I feel,

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Speaker 1: and this is going to sound like a sales pitch,

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Speaker 1: I feel happier. I don't really get a lot of

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Speaker 1: stress anxiety, but I feel maybe calmer. And yeah, for me,

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Speaker 1: it's just been a good thing. Oh yeah, and sleep.

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Speaker 1: I'm sleeping like a fucking world champion because I'm moving,

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Speaker 1: because I'm walking about three three and a half times more.

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Speaker 1: Yesterday I did, like I said, just under twenty thousand steps,

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Speaker 1: so which is almost four times what I was doing.

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Speaker 1: Just because it worked out that way, I think I'm

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

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

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Speaker 1: to a podcast or an audiobook that's teaching me something.

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Speaker 1: Every now and then, it might be something just for

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Speaker 1: entertainment and amusement. Generally, it's something that I want to

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

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

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

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

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Speaker 1: I was going to tell you how I do that.

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Speaker 1: So what I do is I take notes or I

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Speaker 1: you know, like I'm working on multiple papers at the moment,

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Speaker 1: and a whole lot of different concepts and terminology, and

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

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Speaker 1: sometimes I might have to read and reread a couple

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Speaker 1: of paragraphs a ten or twelve times because it's reasonably

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Speaker 1: complicated to let it sync in and to really get

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Speaker 1: it and to really remember it. So I have a

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Speaker 1: bunch of stuff like that which I need to keep

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Speaker 1: going over, and even with my own systematic literature review

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Speaker 1: that I'm doing, which is going to be one of

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Speaker 1: the papers that I publish, you know, writing my introduction,

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Speaker 1: writing my methodology, writing, you know, all the different bits

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Speaker 1: and pieces that make up that paper. So what I'm

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Speaker 1: now doing is I'm recording. So instead of reading the

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Speaker 1: one paper or the one page or the two pages,

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Speaker 1: instead of reading them fifteen times, I'm reading them out

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Speaker 1: loud into my phone. I'm recording it. And as I read,

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Speaker 1: I pause as I'm reading, and I give commentary and

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Speaker 1: I explain and I talk about the connections between these

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Speaker 1: different ideas and concepts and you know, my research and

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Speaker 1: different outcomes, and it's it's like I'm giving me a seminar.

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Speaker 1: I record that, and then I go and I listen

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

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Speaker 1: and what I wish I thought of this earlier, by

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Speaker 1: the way, But one of the things that is true

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Speaker 1: for me is that I'm a better experiential learner and

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Speaker 1: auditory learner and kinesthetic learner than I am a what's

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Speaker 1: the term, but by reading, you know, so where a

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Speaker 1: lot of people can read something, understand it, remember it,

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Speaker 1: and then bibbity bobbedy 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, befo, 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 or 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? One?

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Speaker 1: It's free. Two it's increasing my energy mentally, emotionally, and physiologically.

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Speaker 1: There are benefits to this. The people that I'm talking

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Speaker 1: to are getting the benefit from having me in a

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Speaker 1: better state when I'm coaching them. So there it is.

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Speaker 1: It's my simple idea. Maybe you want to try a

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

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

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Speaker 1: different kind of variable, But nonetheless the concept is the same.

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Speaker 1: Sometimes simple is best, all right, Tim, have a great die? Yeah,

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Speaker 1: love y'all, eh,