Speaker 1: I get a gang. I hope you're bloody terrific. So
Speaker 1: today is not really anything. In fact, I was going
Speaker 1: to say, it's not mind blowing. It's not on any
Speaker 1: level mind blowing. It's a really simple idea, a simple concept,
Speaker 1: and the idea that I'm going to share with you.
Speaker 1: You might want to give it a burl, give it
Speaker 1: a run for its money or lack of money, or
Speaker 1: you might want to try and use this very simple
Speaker 1: approach in another way. But sometimes I surprise myself how
Speaker 1: much I can complicate shit. So me, the exercise scientist
Speaker 1: who owned multiple gyms and train thousands of people, and
Speaker 1: you know who is allegedly somewhat knowledgeable and moderately intelligent
Speaker 1: from time to time, how hard I can make shit?
Speaker 1: And it dawned on me, Well, it didn't dawn on me.
Speaker 1: My phone told me. So. I had no bloody personal
Speaker 1: epiphany where I just came to some realization. But I
Speaker 1: looked at my phone recently, which I hadn't looked at
Speaker 1: for a while in terms of my step count. And
Speaker 1: if you've got a well i've got an iPhone on
Speaker 1: no phone, guru, But I think most phones, if you're
Speaker 1: carrying them, kind of count your steps, and it told
Speaker 1: me that. My phone told me. It came up and
Speaker 1: alert and it said you are walking less steps than
Speaker 1: on average this time last year, or something to that effect.
Speaker 1: And I went, what the what does that mean? And
Speaker 1: so I went in and went into the old bit,
Speaker 1: behind the front bit, the back bit. If I get
Speaker 1: too technical, like I'm very tech savvy, you might not be,
Speaker 1: so I'll keep it simple. I'm being facetious, of course.
Speaker 1: So I went in and it told me that I
Speaker 1: was doing on average. I don't even want to say this,
Speaker 1: four and a half thousand steps a day for the
Speaker 1: last two weeks or something. Now, I will admit that
Speaker 1: lately this is no excuse. This is just part of
Speaker 1: my reality. Lately, I've sat a lot. I've been at
Speaker 1: my desk a lot. I'm at my desk right now.
Speaker 1: Every time I record a podcast, I'm at this desk.
Speaker 1: I can stand, but generally I sit down and ask
Speaker 1: why I just fucking do? I should stand more? And
Speaker 1: with my research, with my study with Zoom, meetings, with
Speaker 1: the plothora of things that I do on a given day,
Speaker 1: even when I go and I meet somebody for a
Speaker 1: caf for a cafe for a coffee at a cafe
Speaker 1: and a chat. Of course, it's a sit down affair,
Speaker 1: and then you think on top of that, you lyne
Speaker 1: down Friday hour tonight, give or take. Even when I
Speaker 1: go to the gym, generally speaking, I'm sitting on a
Speaker 1: motorbike or sitting in a car, and so on and
Speaker 1: so on, and then even sometimes between sets I'm sitting.
Speaker 1: Bottom line was I was. I just became aware of
Speaker 1: how little steps I was taking and made a decision
Speaker 1: to change that anyway, So I set myself a goal
Speaker 1: straight away. I went, this is shit. I should be
Speaker 1: doing more than this. And my goal was I'm just
Speaker 1: going to walk rock bottom ten thousand steps a day,
Speaker 1: and I said, I'm going to do it for a week,
Speaker 1: obviously with an intention. Well not obviously, of course. Some
Speaker 1: people just go a week and that's it. I said,
Speaker 1: I was going to myself, I was going to do
Speaker 1: a week, and that was going to be a platform.
Speaker 1: My intention was to go beyond the week. So this
Speaker 1: was I think it was now twenty days or nineteen
Speaker 1: days ago. It was a while ago. I could look
Speaker 1: in my steps, but it's somewhere past two weeks, not
Speaker 1: quite three weeks. But anyway, my steps have gone from
Speaker 1: just under five thousand to around fifteen thousand. Some days,
Speaker 1: I'm doing twelve some days. Yesterday I did nineteen and
Speaker 1: a half thousand, just because I did. I was had
Speaker 1: and lots of things that I could do that I
Speaker 1: could do walking. I'll explain that in a moment. But anyway,
Speaker 1: I've about on average tripled my steps. Now here's what
Speaker 1: I love. And I know this is not fucking groundbreaking,
Speaker 1: but the truth is that most of us just don't
Speaker 1: do it like I know that it is more than
Speaker 1: obvious to say that walking is good for us. And
Speaker 1: I don't have any data on this, but I would
Speaker 1: think that as a generation, probably this generation walks less
Speaker 1: than the previous generation, and that generation probably walked less
Speaker 1: than the one before. Because life these days, and I'm
Speaker 1: generalizing here, but it is so easy, it is so convenient.
Speaker 1: We have so many things that allow us to not walk,
Speaker 1: to be able to sit or lie or be at
Speaker 1: some kind of workstation or whatever whatever resource or tool
Speaker 1: that helps us to be less active or stops us
Speaker 1: from being more active. I guess what I've done is
Speaker 1: I've started to get up. So I'm generally at the
Speaker 1: cafe at six fifteen six point thirty at the latest.
Speaker 1: So what I'm doing is I'm getting up earlier and
Speaker 1: i'm I'm I'm either riding my scooter or one of
Speaker 1: my bikes to the When I say scooter, I don't
Speaker 1: mean the stand on bloody silly things. I mean a motorbike,
Speaker 1: scooter or one of my bikes. Anyway, I get to
Speaker 1: the cafe and then from there I go for a
Speaker 1: walk or I just walk to the cafe, but because
Speaker 1: the cafe is near the beach, often I'll just ride
Speaker 1: down there. Then I'll go from there, I'll do a
Speaker 1: thirty minute walk to the beach and around them back,
Speaker 1: and then I still arrive at the cafe at sixteen
Speaker 1: or six fifteen, and I do my things, sometimes another
Speaker 1: little walk after that, then I'll come home. If not,
Speaker 1: I'll walk there and do that and walk home as well.
Speaker 1: The bottom line is by breakfast most days, so by
Speaker 1: around eight eight fifteen most days, I've now done or
Speaker 1: I'm now doing on average about rock bottom seven sometimes
Speaker 1: ten thousand steps by the time eight o'clock comes. Typically
Speaker 1: I would think it's closer to eight thousand, and I've
Speaker 1: been thinking about so, how do I just increase my movement?
Speaker 1: How do I just walk more without because obviously walking
Speaker 1: takes time and we don't we can't all go, you
Speaker 1: know what, I'm going to walk for two and a
Speaker 1: half hours a day when we don't have two and
Speaker 1: a half hours a day spare on top of our
Speaker 1: current engagements and priorities commitments. So a few a couple
Speaker 1: of weeks ago, it was about so I'd done a
Speaker 1: fair bit of walking and I had a I think
Speaker 1: it was a seven fifteen. I'd been out early earlier,
Speaker 1: I got up earlier, I walked about five or six,
Speaker 1: had mccaffee. I was back home at seven and I
Speaker 1: think I had a seven fifteen to eight fifteen coaching
Speaker 1: session with someone that I coach periodically, and it's on Zoom.
Speaker 1: Most of, not most half my coaching sessions are on Zoom.
Speaker 1: And I sent this person a message and I went, hey,
Speaker 1: would you be okay if instead of we do it
Speaker 1: on zoom, we do it on WhatsApp video WhatsApp, I
Speaker 1: have What'sapp? And they went, yeah, no drama. So I
Speaker 1: headed outside. It was a beautiful day. I rang them
Speaker 1: or a video, called them on WhatsApp. I had over
Speaker 1: ear headphones on. Yes, I paid attention to the road
Speaker 1: and traffic, but I didn't walk on the road. I
Speaker 1: walked on paths. Ended up going to the beach. I
Speaker 1: did about a five or six k loop from my
Speaker 1: house and back. I spoke to that person for an hour.
Speaker 1: I walked in that time, I would think around seven
Speaker 1: thousand steps or something like that, six and a half,
Speaker 1: seven thousand steps. I got paid quite well for the hour.
Speaker 1: So I got home and I thought to myself, it's
Speaker 1: eight fifteen. I've had a coffee, I've done two walks.
Speaker 1: One of the walks I got actually paid to go on.
Speaker 1: Here's another thing I was thinking. I had an awareness.
Speaker 1: And I've done this pretty much every day since. Where
Speaker 1: I'm I'm now doing meetings, I'm now doing coaching sessions.
Speaker 1: I'm now doing study. I'll explain how I do that.
Speaker 1: I'm now studying while I'm walk walking. And here's the
Speaker 1: thing that I didn't expect. I didn't think about. I guess, well,
Speaker 1: therefore I didn't expect it. My brain, in some ways,
Speaker 1: my brain is better when i'm moving. I feel like
Speaker 1: I'm a bit sharper. I feel, you know, like even
Speaker 1: when I present. I did a gig three days ago
Speaker 1: for AGL as I record this three days ago, and
Speaker 1: if anyone was in that audience and listening to this,
Speaker 1: they will tell you that I do not stand still.
Speaker 1: I do not sit down. I do not stand still.
Speaker 1: I move the whole time. And I find when I am.
Speaker 1: I don't know why I didn't fucking apply this to
Speaker 1: my other work earlier, but I find when I am moving,
Speaker 1: I think better, I have more clarity. I think my
Speaker 1: cognitive function is five or ten percent better. I think
Speaker 1: I have more creative ideas, maybe just because my brain
Speaker 1: works a bit better, because maybe I'm getting a bit
Speaker 1: more oxygen because I'm moving my limbs and I'm not
Speaker 1: sitting in a chair, and also I'm out and about,
Speaker 1: non connected somewhat to the environment, and I think that
Speaker 1: also puts me in a different biochemical state. I think
Speaker 1: I'm a bit happier. I think there's a few more endorphins,
Speaker 1: a little bit more dope. I mean, because I'm not
Speaker 1: sitting in a fucking chair looking at a fucking gigantic
Speaker 1: screen like I am right now. Maybe I need to
Speaker 1: do podcasts move there's a thought. But anyway, I'm out
Speaker 1: and about and while I've got I'm holding a phone
Speaker 1: and I can see what someone's face and they can
Speaker 1: see me. The audio is good, the video is pretty good.
Speaker 1: Everybody that I've done this with has been more than
Speaker 1: happy for me to do that. I tell them what
Speaker 1: I'm doing and why, and it makes no difference to them.
Speaker 1: They still get now with me. They still get coaching
Speaker 1: with me. We still connect and talk, spend time together.
Speaker 1: There's no disadvantage for them. And one of the dudes
Speaker 1: that I do it with now I've done two sessions
Speaker 1: with him, he's now doing the same. So instead of
Speaker 1: sitting in his office or at home on zoom, he's
Speaker 1: now every time we would walk together and do it,
Speaker 1: but he's in an hour away from where I am.
Speaker 1: So he's out and about on his phone. He's getting
Speaker 1: in six or seven thousand steps. We're having an hour together.
Speaker 1: I'm doing the same for me. It's been a game changer.
Speaker 1: It's been a game changer. I'm tell you how I'm
Speaker 1: doing my research and my study. So you might think, well,
Speaker 1: how on earth can he Obviously there's some stuff I
Speaker 1: can't do. But what I have asked myself is what
Speaker 1: are all of the things that I normally do at
Speaker 1: a desk? What are the things that I normally do
Speaker 1: at a desk or sitting on my ass or standing still?
Speaker 1: What are the things that I could potentially do? Obviously
Speaker 1: we can't do everything in that capacity, But what are
Speaker 1: the things that I can do walking, walking and talking,
Speaker 1: or walking and listening, or walking and connecting in some
Speaker 1: way without compromising the quality of what I'm producing, creating
Speaker 1: or doing and in fact, maybe even enhancing it. So
Speaker 1: when I get back from a one hour walk and
Speaker 1: talk or walk and coach or walk and meeting, when
Speaker 1: I get back, my energy is generally better than before
Speaker 1: I started the hour. I come back energized. I come
Speaker 1: back energized. And what has happened to me over the
Speaker 1: last I think it's nearly three weeks. Me, have a
Speaker 1: look at my phone. Just let me just ting up
Speaker 1: right now? Wait, what's it? Heart? Health, health, brows activity.
Speaker 1: I'm looking, I'm looking. I know this is terrible. I
Speaker 1: know this is terrible. Okay, So I started on I
Speaker 1: started on November eighteen, So what is that that is that? Well,
Speaker 1: and it's December seven now, so it's I guess it's
Speaker 1: the best part of three weeks. But what has happened
Speaker 1: over the last I've done nothing different. I haven't increased
Speaker 1: my food or decreased my food. I know what my
Speaker 1: resting heart rate is. Normally, my resting heart rate is
Speaker 1: normally around seventy, which is not great. It's not terrible.
Speaker 1: My resting heart rate is normally around seventy sixty eight.
Speaker 1: It can be seventy four, but generally it's about but
Speaker 1: my resting heart rate, and I've only done this the
Speaker 1: last three mornings, just out of curiosity, not because it's
Speaker 1: a concern or a worry. But my resting heart rate
Speaker 1: has been closer to sixty five each day, and it's
Speaker 1: just because I've I've gone from from move I've literally
Speaker 1: tripled my movement in terms of walking. My energy expenditure,
Speaker 1: of course, has gone up. I can't I can't verify this,
Speaker 1: but as somebody who's measured thousands of people's body fat,
Speaker 1: including my own, I would say I'm about two percent leaner.
Speaker 1: I would say I've lost one to two percent of
Speaker 1: body fat. I've also lost a one point five kilos,
Speaker 1: which I probably didn't need to do, but I was
Speaker 1: eighty five. Give you'll take. This morning, I weighed myself
Speaker 1: out of curiosity. I was eighty three point five, same
Speaker 1: time a day, same class, those same protocol. So the
Speaker 1: weight loss is real, and I think I'm I think
Speaker 1: nearly all of that is fat. Not that that's a
Speaker 1: big thing, but I suffer from I navigate high blood pressure,
Speaker 1: which is genetic. It's not lifestyle related, of course, but
Speaker 1: I know when my blood pressure is lower when I
Speaker 1: take medication. I take a thing called Averpro every day,
Speaker 1: which is a blood pressure medication, and then after I
Speaker 1: take that, sometime later, I start to feel lightheaded and dizzy.
Speaker 1: And that's because my blood pressure has lowered itself naturally
Speaker 1: because of all of the additional movement I'm doing and
Speaker 1: the energy expended through the day, the ban on my feet,
Speaker 1: the walking, and so I'm going to see how that
Speaker 1: tracks for the next two or three weeks. But if
Speaker 1: that prevails, if that can keeps happening, where I start
Speaker 1: it to feel like And that's because on top of
Speaker 1: my blood pressure being lower, I'm now taking maybe too
Speaker 1: higher dose of Averpro, which is, like I said, my
Speaker 1: medication which might need to be adjusted. Thanks Mum and
Speaker 1: thanks Dad for those high blood pressure genetics. Anyway, I feel,
Speaker 1: and this is going to sound like a sales pitch,
Speaker 1: I feel happier. I don't really get a lot of
Speaker 1: stress anxiety, but I feel maybe calmer. And yeah, for me,
Speaker 1: it's just been a good thing. Oh yeah, and sleep.
Speaker 1: I'm sleeping like a fucking world champion because I'm moving,
Speaker 1: because I'm walking about three three and a half times more.
Speaker 1: Yesterday I did, like I said, just under twenty thousand steps,
Speaker 1: so which is almost four times what I was doing.
Speaker 1: Just because it worked out that way, I think I'm
Speaker 1: more productive, I'm more efficient, even though I'm taking more
Speaker 1: time to walk. Nearly at the very least, I'm listening
Speaker 1: to a podcast or an audiobook that's teaching me something.
Speaker 1: Every now and then, it might be something just for
Speaker 1: entertainment and amusement. Generally, it's something that I want to
Speaker 1: listen to because it's a topic or a subject matter
Speaker 1: or an area that I want more knowledge on. So
Speaker 1: I'm learning, I'm learning and walking. I'm coaching people and walking.
Speaker 1: I'm doing business and walking. I'm studying and walking. Oh yeah,
Speaker 1: I was going to tell you how I do that.
Speaker 1: So what I do is I take notes or I
Speaker 1: you know, like I'm working on multiple papers at the moment,
Speaker 1: and a whole lot of different concepts and terminology, and
Speaker 1: I'm always reading and rereading things from certain papers, and
Speaker 1: sometimes I might have to read and reread a couple
Speaker 1: of paragraphs a ten or twelve times because it's reasonably
Speaker 1: complicated to let it sync in and to really get
Speaker 1: it and to really remember it. So I have a
Speaker 1: bunch of stuff like that which I need to keep
Speaker 1: going over, and even with my own systematic literature review
Speaker 1: that I'm doing, which is going to be one of
Speaker 1: the papers that I publish, you know, writing my introduction,
Speaker 1: writing my methodology, writing, you know, all the different bits
Speaker 1: and pieces that make up that paper. So what I'm
Speaker 1: now doing is I'm recording. So instead of reading the
Speaker 1: one paper or the one page or the two pages,
Speaker 1: instead of reading them fifteen times, I'm reading them out
Speaker 1: loud into my phone. I'm recording it. And as I read,
Speaker 1: I pause as I'm reading, and I give commentary and
Speaker 1: I explain and I talk about the connections between these
Speaker 1: different ideas and concepts and you know, my research and
Speaker 1: different outcomes, and it's it's like I'm giving me a seminar.
Speaker 1: I record that, and then I go and I listen
Speaker 1: to that, and I can listen to it again and again,
Speaker 1: and what I wish I thought of this earlier, by
Speaker 1: the way, But one of the things that is true
Speaker 1: for me is that I'm a better experiential learner and
Speaker 1: auditory learner and kinesthetic learner than I am a what's
Speaker 1: the term, but by reading, you know, so where a
Speaker 1: lot of people can read something, understand it, remember it,
Speaker 1: and then bibbity bobbedy boo, that shit's locked in. Well,
Speaker 1: that is not me. That is not me. For me,
Speaker 1: it takes longer to maybe to understand it. I'm okay,
Speaker 1: I can understand it, but to remember it and then
Speaker 1: to have it on instant recall. I remember about a
Speaker 1: year ago I was reading about a thing called the
Speaker 1: false consensus effect. And I've spoken about this multiple times here,
Speaker 1: and it's just false consensus effect is just the idea
Speaker 1: that I think that everybody thinks like me, So everyone
Speaker 1: thinks like me. That's a consensus. But it's called the
Speaker 1: false consensus effect. That is a flawed idea. And I
Speaker 1: remember reading that. I remember reading about how people think
Speaker 1: that other people think like them, and I went of
Speaker 1: course they do. I've experienced that so many times, where
Speaker 1: people just operate on the assumption that what they're thinking
Speaker 1: is what someone else is thinking, or that what they're
Speaker 1: they're thinking and saying will be easily understandable for someone else,
Speaker 1: And that's not always the case. It's kind of like
Speaker 1: that my intention will be their experience paradigm, which ain't
Speaker 1: the truth anyway. So that that idea in psychology is
Speaker 1: called the false consensus effect, and I remember reading that
Speaker 1: and thinking, oh, yeah, I'm going to use that. The
Speaker 1: next day, I was doing a talk and I went, so,
Speaker 1: there's this thing in psychology, there's this idea and it's
Speaker 1: called and I couldn't remember it. I couldn't remember it.
Speaker 1: I knew it, I knew what it was, I just
Speaker 1: couldn't remember the term. And I'm I reckon, I reckon.
Speaker 1: It took me two weeks, befo, I could even just
Speaker 1: remember that fucking term remember and so, and that for
Speaker 1: me happens many times. But here's something also weird about me.
Speaker 1: Once I do remember something like once it's in, it
Speaker 1: pretty much never leaves. And that's a that's a good
Speaker 1: thing and a bad thing. I mean, there's Literally, there's
Speaker 1: stuff that I learned twenty five years ago in my
Speaker 1: first degree, not twenty five, twenty yeah, wow, twenty three,
Speaker 1: twenty four, twenty two years ago. Really there's stuff I
Speaker 1: don't need it anymore. I could, I could, I could
Speaker 1: delete those files. I don't need them day to day.
Speaker 1: I never think about that stuff or talk about that stuff.
Speaker 1: I don't need to refer to it. I don't need
Speaker 1: to bring it up, so to speak. But that shit
Speaker 1: is still in there. So I'm some times a slow learner,
Speaker 1: but once it's locked in, it's locked in. But anyway,
Speaker 1: my long winded story is this new kind of protocol
Speaker 1: that I'm using where I'm reading, but I'm reading out
Speaker 1: loud and I'm asking questions. So rather than just writing
Speaker 1: the question down, what is the relationship between you know,
Speaker 1: this focus or this construct or this idea and meta accuracy?
Speaker 1: Rather than just reading that and contemplating that, I'm reading
Speaker 1: that out loud and then I will answer that question
Speaker 1: in real time. I will record my answer and my
Speaker 1: thoughts around that, so that then when I'm out walking,
Speaker 1: I can listen to that and keep pondering that. So
Speaker 1: I'm still studying. I'm still focusing on my research. I'm
Speaker 1: still exploring and investigating ideas, albeit not sitting at my desk.
Speaker 1: And so for me, and again I'm not recommending that
Speaker 1: you should do that or that this is great for you,
Speaker 1: But I got to say, I'm just really enjoying this
Speaker 1: new thing, and I get excited because for me, as
Speaker 1: you know, I'm sixty one, and for me, life is
Speaker 1: just an ongoing experiment. And I think I think every
Speaker 1: one of you who listen to this you want to
Speaker 1: be better at something. That's why you listen. You want
Speaker 1: your life, or your health, or your relationships, or your
Speaker 1: mindset or your results, or your mental health, or your
Speaker 1: operating system or your habits or your lifestyle or your
Speaker 1: actions behaviors. You want those or some of those to
Speaker 1: be better. And the way that we create better is
Speaker 1: by sometimes trial and error. Let's try this. Let's try
Speaker 1: walking and talking. Let's try walking and studying. Let's try
Speaker 1: walking and coaching someone. This is what I've done. Anyway,
Speaker 1: I'm not suggesting you do the same. Maybe your simple
Speaker 1: idea or your simple concept is not walking. Maybe it's
Speaker 1: something else, but I can't see any I don't want
Speaker 1: to commit to forever, but as I record this today,
Speaker 1: seventh of December twenty twenty four, two fifty one in
Speaker 1: the PM, I can't think of any reason why I'm
Speaker 1: going to stop this other than I can't walk, Like,
Speaker 1: why would I? Why would I stop doing the thing? One?
Speaker 1: It's free. Two it's increasing my energy mentally, emotionally, and physiologically.
Speaker 1: There are benefits to this. The people that I'm talking
Speaker 1: to are getting the benefit from having me in a
Speaker 1: better state when I'm coaching them. So there it is.
Speaker 1: It's my simple idea. Maybe you want to try a
Speaker 1: version of that, Maybe you want to implement that kind
Speaker 1: of idea with a different kind of behavior or a
Speaker 1: different kind of variable, But nonetheless the concept is the same.
Speaker 1: Sometimes simple is best, all right, Tim, have a great die? Yeah,
Speaker 1: love y'all, eh,