1 00:00:00,520 --> 00:00:02,760 Speaker 1: I got a you bloody champs. It's harps. I hope 2 00:00:02,800 --> 00:00:07,800 Speaker 1: you're great. So a few days ago, well, could be 3 00:00:07,840 --> 00:00:09,680 Speaker 1: a long time ago, depending on when you listen to this, 4 00:00:09,720 --> 00:00:12,280 Speaker 1: but a few days ago on Planet Me at the moment, 5 00:00:12,600 --> 00:00:15,760 Speaker 1: Planet Me at the moment being ten thirteen, and the 6 00:00:15,800 --> 00:00:18,200 Speaker 1: am on the ninth of the tenth, which is Wednesday. 7 00:00:19,239 --> 00:00:22,200 Speaker 1: Is it Wednesday? Is it Wednesday? Or is it Tuesday? 8 00:00:23,079 --> 00:00:27,200 Speaker 1: It's Wednesday? Just checking looks at his phone. So I 9 00:00:27,240 --> 00:00:31,040 Speaker 1: spoke about I opened the door on the strength conversation, 10 00:00:31,160 --> 00:00:33,400 Speaker 1: about which I've spoken about a few times over the 11 00:00:33,920 --> 00:00:38,479 Speaker 1: nearly seventeen hundred episode journey that is typ I've spoken 12 00:00:38,520 --> 00:00:41,440 Speaker 1: about the importance of strength training. I've spoken also about 13 00:00:41,479 --> 00:00:46,040 Speaker 1: cardiovashkeellar fitness, and a whole bunch of other health variables 14 00:00:46,040 --> 00:00:48,920 Speaker 1: and wellness variables that impact the way that we live 15 00:00:49,080 --> 00:00:53,479 Speaker 1: and the way that we age and our capacity to 16 00:00:53,880 --> 00:00:59,840 Speaker 1: have a long health span as well as a long lifespan, hopefully. 17 00:01:00,240 --> 00:01:04,880 Speaker 1: I've spoken about food micros and macros and the thermogenic 18 00:01:05,000 --> 00:01:08,600 Speaker 1: effect of different foods and energy in and out and 19 00:01:08,640 --> 00:01:11,720 Speaker 1: all of that. And we've spoken about you know, when 20 00:01:11,760 --> 00:01:14,319 Speaker 1: I talk broadly about health, I talk about the stuff 21 00:01:14,319 --> 00:01:19,720 Speaker 1: that's in our control, and that would be things like exercise, 22 00:01:19,920 --> 00:01:25,039 Speaker 1: how hard, how often, how much, what kind lifestyle, how 23 00:01:25,120 --> 00:01:27,080 Speaker 1: we live, the way we put it all together, how 24 00:01:27,160 --> 00:01:32,199 Speaker 1: much booze we drink, and work and play, and recovery 25 00:01:32,280 --> 00:01:35,399 Speaker 1: and holidays and sleep, and all those kind of lifestyle 26 00:01:35,520 --> 00:01:39,960 Speaker 1: variables that make up the thing that we inhabit. Mindset, 27 00:01:40,040 --> 00:01:46,240 Speaker 1: of course, influences our health and all those things that 28 00:01:46,360 --> 00:01:51,040 Speaker 1: intersect with our mental and emotional state, anxiety, depression, having 29 00:01:51,040 --> 00:01:54,280 Speaker 1: a purpose reason, all of those things, food, as I 30 00:01:54,360 --> 00:01:58,720 Speaker 1: also mentioned. And then there's the stuff that we can't 31 00:01:58,720 --> 00:02:01,520 Speaker 1: control so much, but we can can kind of do 32 00:02:01,600 --> 00:02:06,160 Speaker 1: something about genetics. We can't change our genetic disposition, but 33 00:02:06,200 --> 00:02:10,800 Speaker 1: we can manipulate the way that we optimize or use 34 00:02:10,960 --> 00:02:15,400 Speaker 1: our genetics what we have to work with. We can't 35 00:02:15,480 --> 00:02:19,040 Speaker 1: change what we've done up until now, and what we 36 00:02:19,160 --> 00:02:22,400 Speaker 1: have done up until now to our body, in our life, 37 00:02:22,520 --> 00:02:27,240 Speaker 1: with our choices, behaviors, rules, and rituals, all of those 38 00:02:27,280 --> 00:02:32,040 Speaker 1: things have an impact on what we look foreel function, 39 00:02:32,320 --> 00:02:37,280 Speaker 1: operate think like today, of course, but we can't change 40 00:02:37,280 --> 00:02:39,920 Speaker 1: any of that, but we can change moving forward. And 41 00:02:39,960 --> 00:02:43,160 Speaker 1: also our chronological age we can't change, but as I've 42 00:02:43,200 --> 00:02:47,120 Speaker 1: said many times, we can lower our biological age, so 43 00:02:47,240 --> 00:02:50,680 Speaker 1: my body doesn't need to be as old in inverted 44 00:02:50,760 --> 00:02:55,400 Speaker 1: commas as the calendar says, I am, so at sixty one, chronologically, 45 00:02:56,360 --> 00:03:00,560 Speaker 1: I can have the equivalent physiology and function and biology 46 00:03:00,600 --> 00:03:04,560 Speaker 1: and performance of a person who is ten or fifteen 47 00:03:04,639 --> 00:03:09,360 Speaker 1: or twenty years younger than me, typically in terms of function, 48 00:03:09,880 --> 00:03:12,560 Speaker 1: if I do certain things and optimize what I have 49 00:03:12,680 --> 00:03:15,760 Speaker 1: to work with. And I haven't done a biological age 50 00:03:15,800 --> 00:03:17,880 Speaker 1: test for a while, but I would think I would 51 00:03:17,880 --> 00:03:22,480 Speaker 1: guess that my bioage would be somewhere around a decade, 52 00:03:22,520 --> 00:03:25,959 Speaker 1: maybe a decade and a half. I'm not sure, younger 53 00:03:27,000 --> 00:03:29,680 Speaker 1: than my sixty one actual years on the planet anyway, 54 00:03:30,800 --> 00:03:32,760 Speaker 1: So that's kind of a bit of backstory. But today 55 00:03:33,000 --> 00:03:34,720 Speaker 1: I want to talk to you about food. But I 56 00:03:34,720 --> 00:03:36,720 Speaker 1: don't want to talk to you about the science of 57 00:03:36,840 --> 00:03:39,840 Speaker 1: food and energy in and out in micros and macros 58 00:03:39,880 --> 00:03:43,080 Speaker 1: and recommend the daily intakes, and I want to talk 59 00:03:43,120 --> 00:03:48,360 Speaker 1: to you about essentially our relationship with food and the 60 00:03:48,400 --> 00:03:51,400 Speaker 1: way that we, for one of a more science y term, 61 00:03:51,840 --> 00:03:55,920 Speaker 1: the way that you and I do food. And so 62 00:03:57,240 --> 00:04:02,560 Speaker 1: I was going to call this episode con eating, but 63 00:04:04,240 --> 00:04:06,640 Speaker 1: because it kind of is about being conscious about the 64 00:04:06,640 --> 00:04:08,840 Speaker 1: way that you eat. But I did a bit of 65 00:04:08,840 --> 00:04:11,000 Speaker 1: a deep dive having a look at how a lot 66 00:04:11,040 --> 00:04:13,360 Speaker 1: of people define conscious seeding, and it's a bit more 67 00:04:13,400 --> 00:04:16,400 Speaker 1: woo woo. It's a bit more about being a thoughtful 68 00:04:16,440 --> 00:04:19,320 Speaker 1: eader and eating slowly and savoring every bite and being 69 00:04:19,320 --> 00:04:21,960 Speaker 1: in the moment. It's almost like this intersection of food 70 00:04:22,000 --> 00:04:27,719 Speaker 1: and spirituality and chanting, which isn't really isn't really where 71 00:04:27,760 --> 00:04:30,520 Speaker 1: I want to go. This is more a cognitive and 72 00:04:30,520 --> 00:04:34,719 Speaker 1: a cerebral and an awareness thing. So I'm calling this 73 00:04:34,760 --> 00:04:42,080 Speaker 1: episode eating awareness. And as somebody who has as I've 74 00:04:42,120 --> 00:04:44,599 Speaker 1: mentioned many times, I've had issues with food over the years, 75 00:04:44,640 --> 00:04:47,360 Speaker 1: and that's probably in terms of health and wellness and 76 00:04:47,400 --> 00:04:53,039 Speaker 1: performance and body composition. Food has been my biggest challenge 77 00:04:53,600 --> 00:04:56,200 Speaker 1: the other things I've found because I don't smoke, don't drink, 78 00:04:57,760 --> 00:05:01,200 Speaker 1: don't do drugs, I sleep pretty well overly stressed or anxious, 79 00:05:01,240 --> 00:05:04,080 Speaker 1: so I have a good social life. All of those 80 00:05:04,080 --> 00:05:06,640 Speaker 1: things are pretty good. But for me, the challenge in 81 00:05:07,080 --> 00:05:10,200 Speaker 1: terms of bringing it all together has been food. And 82 00:05:10,279 --> 00:05:14,680 Speaker 1: so I'm coming from I'm coming from a kind of 83 00:05:14,720 --> 00:05:20,320 Speaker 1: an intimate and personal, experiential perspective when I'm sharing the 84 00:05:20,400 --> 00:05:22,520 Speaker 1: questions that I'm about to share with you, and I 85 00:05:22,560 --> 00:05:26,280 Speaker 1: am by no means an expert or an authority or 86 00:05:27,279 --> 00:05:32,320 Speaker 1: a high level researcher in this particular space. But I 87 00:05:32,360 --> 00:05:36,240 Speaker 1: think I am qualified enough and experienced enough, and I've 88 00:05:36,279 --> 00:05:40,840 Speaker 1: seen enough and worked with enough people with similar issues 89 00:05:40,880 --> 00:05:43,599 Speaker 1: to at least have some thoughts and ideas and comments 90 00:05:43,600 --> 00:05:46,120 Speaker 1: about it that you may or may not find helpful, 91 00:05:46,120 --> 00:05:49,360 Speaker 1: empowering and valuable, and you might answer the questions I'm 92 00:05:49,400 --> 00:05:52,599 Speaker 1: about to share and then do something with what comes 93 00:05:52,680 --> 00:05:56,159 Speaker 1: up for you. Right, And so I've just written a 94 00:05:56,200 --> 00:05:58,599 Speaker 1: series of questions that I'm going to unpack because I 95 00:05:58,640 --> 00:06:03,840 Speaker 1: think these are questions that can can lead to some 96 00:06:03,920 --> 00:06:07,240 Speaker 1: kind of positive shift if we use them the right way. 97 00:06:07,240 --> 00:06:09,880 Speaker 1: And so they're really down to earth. They're fundamental, they're 98 00:06:09,920 --> 00:06:15,040 Speaker 1: not complicated. You don't need any kind of, you know, 99 00:06:15,279 --> 00:06:20,440 Speaker 1: academic background in this or education or high level knowledge. 100 00:06:20,560 --> 00:06:25,239 Speaker 1: Question one is, is the way that I eat working? 101 00:06:27,480 --> 00:06:30,960 Speaker 1: Is the way that I currently eat working? So I 102 00:06:31,000 --> 00:06:34,120 Speaker 1: can answer that now and say yes, But for a 103 00:06:34,160 --> 00:06:36,960 Speaker 1: long time, if I was honest, and I probably wouldn't 104 00:06:37,000 --> 00:06:40,200 Speaker 1: have been at times, I probably wouldn't have been because 105 00:06:40,240 --> 00:06:42,400 Speaker 1: I didn't want you to know what I was actually eating. 106 00:06:43,240 --> 00:06:45,760 Speaker 1: There would have been times when you might have asked 107 00:06:45,800 --> 00:06:48,880 Speaker 1: me that question, or I might have asked myself that question, 108 00:06:49,520 --> 00:06:52,440 Speaker 1: and I would have bullshitted both you and me, because 109 00:06:53,400 --> 00:06:56,560 Speaker 1: being truthful would have mean that or would have meant 110 00:06:56,640 --> 00:06:58,920 Speaker 1: that I needed to own up and step up. And 111 00:06:58,960 --> 00:07:02,640 Speaker 1: it also would have meant that I needed to acknowledge 112 00:07:02,680 --> 00:07:05,520 Speaker 1: that I was telling people to do something that I 113 00:07:05,680 --> 00:07:11,160 Speaker 1: wasn't doing myself. I was advising my clients and the 114 00:07:11,200 --> 00:07:14,040 Speaker 1: people that I worked with in the health wellness space, 115 00:07:14,160 --> 00:07:17,280 Speaker 1: in my gyms, in my own gyms. I was giving 116 00:07:17,280 --> 00:07:21,800 Speaker 1: people advice and information and education that I couldn't even 117 00:07:21,920 --> 00:07:27,280 Speaker 1: fucking execute myself. And so this is a real, you know, 118 00:07:27,360 --> 00:07:31,880 Speaker 1: this is a real self awareness, self reflection piece. And 119 00:07:33,440 --> 00:07:36,080 Speaker 1: so when I say is the way that you eat working, 120 00:07:36,320 --> 00:07:40,440 Speaker 1: I mean is it producing the kind of outcomes from 121 00:07:40,480 --> 00:07:44,960 Speaker 1: an energy and from a physiology and from a performance 122 00:07:45,200 --> 00:07:49,760 Speaker 1: and from a function point of view that you want? 123 00:07:50,440 --> 00:07:53,320 Speaker 1: You know, you can get a lot of things. You 124 00:07:53,360 --> 00:07:57,280 Speaker 1: can get another job and more money in another you know, house, 125 00:07:57,320 --> 00:07:59,320 Speaker 1: and another car and lots of stuff, but you can't 126 00:07:59,360 --> 00:08:02,600 Speaker 1: get a new body. And I can't get a new body. 127 00:08:02,600 --> 00:08:10,200 Speaker 1: And I just I worry about people that tend to 128 00:08:12,600 --> 00:08:14,640 Speaker 1: tend to put this stuff on the back burner because 129 00:08:14,640 --> 00:08:17,160 Speaker 1: they'll get to it one day. They know that, they 130 00:08:17,320 --> 00:08:19,280 Speaker 1: know that the way that they eat is a form 131 00:08:19,320 --> 00:08:22,880 Speaker 1: of self sabotage. They know that it's not really doing 132 00:08:22,920 --> 00:08:24,840 Speaker 1: them any good. But they're always going to get to 133 00:08:24,920 --> 00:08:27,520 Speaker 1: it soon. It's not now. It's soon. They're about to 134 00:08:27,560 --> 00:08:29,760 Speaker 1: get in shape, they're about to change their body, they're 135 00:08:29,800 --> 00:08:33,199 Speaker 1: about to overhaul their life and their habits and their 136 00:08:33,200 --> 00:08:36,520 Speaker 1: food behaviors. But it's never now. And this is not 137 00:08:36,640 --> 00:08:39,760 Speaker 1: meant to be a judgment or a criticism, it's just true. 138 00:08:39,840 --> 00:08:44,760 Speaker 1: And as someone who has observed many people wait until 139 00:08:44,840 --> 00:08:50,120 Speaker 1: stuff breaks before they actually make significant health decisions, I 140 00:08:50,160 --> 00:08:52,920 Speaker 1: can tell you with some level of confidence that being 141 00:08:53,000 --> 00:08:56,520 Speaker 1: reactive not proactive, is a fucking dumb strategy when it 142 00:08:56,559 --> 00:09:00,520 Speaker 1: comes to your body. And so the question is the 143 00:09:00,640 --> 00:09:04,720 Speaker 1: question is is how I currently eat? Is it working? 144 00:09:04,800 --> 00:09:07,240 Speaker 1: And you know the answer, And it might be that 145 00:09:07,320 --> 00:09:09,240 Speaker 1: eighty percent of the time it's good, twenty percent of 146 00:09:09,280 --> 00:09:11,760 Speaker 1: the time it's not good. And I'm not going to 147 00:09:11,800 --> 00:09:14,000 Speaker 1: say what the percentages should be or could be, but 148 00:09:15,440 --> 00:09:17,880 Speaker 1: you know, I think that most of the time, most 149 00:09:17,880 --> 00:09:21,040 Speaker 1: of what we do to our body should be mostly positive. 150 00:09:21,679 --> 00:09:26,040 Speaker 1: Let's just say that. My second question is what kind 151 00:09:26,040 --> 00:09:31,280 Speaker 1: of a relationship do I have do you have with food? 152 00:09:32,400 --> 00:09:39,080 Speaker 1: And so when you think about why why we eat? 153 00:09:39,640 --> 00:09:42,480 Speaker 1: I mean, by the way, when I'm talking about our 154 00:09:42,520 --> 00:09:45,720 Speaker 1: relationship with food and eating awareness here, I'm not suggesting 155 00:09:45,800 --> 00:09:49,200 Speaker 1: that you should be some robot that just puts a 156 00:09:49,440 --> 00:09:52,679 Speaker 1: set amount of micros and macros and calories in your 157 00:09:52,679 --> 00:09:55,600 Speaker 1: body and it's like, well, this is this is optimal. 158 00:09:55,679 --> 00:09:58,200 Speaker 1: So I'm eating fucking one hundred grams of chicken and 159 00:09:58,440 --> 00:10:01,920 Speaker 1: seven pieces of lettuce and a bunch of our felfa 160 00:10:02,000 --> 00:10:04,120 Speaker 1: at this meant No, I'm not talking about that. It 161 00:10:04,960 --> 00:10:07,680 Speaker 1: doesn't mean that we can't enjoy food. It just means 162 00:10:08,559 --> 00:10:14,840 Speaker 1: are we doing Are our behaviors with food complimenting or 163 00:10:14,880 --> 00:10:17,920 Speaker 1: aligning with how we want to be and who we 164 00:10:17,960 --> 00:10:21,520 Speaker 1: want to be in terms of our own health. And 165 00:10:21,640 --> 00:10:26,079 Speaker 1: for a long time I had a very tempestuous, volatile 166 00:10:26,160 --> 00:10:29,640 Speaker 1: relationship with food, and as I said to you just before, 167 00:10:30,240 --> 00:10:34,520 Speaker 1: you know I it was my biggest challenge. And so 168 00:10:35,120 --> 00:10:38,400 Speaker 1: we eat for we eat because we're bored. We eat 169 00:10:38,400 --> 00:10:41,640 Speaker 1: because we want to reward ourselves with food. Sometimes we 170 00:10:41,679 --> 00:10:45,880 Speaker 1: even sometimes we even incentivize our kids that if they 171 00:10:45,960 --> 00:10:48,840 Speaker 1: do a certain thing, will take them to a certain place. 172 00:10:49,600 --> 00:10:52,439 Speaker 1: I won't mention the name of any fast food restaurants, 173 00:10:52,480 --> 00:10:57,080 Speaker 1: but so many times kids get taken somewhere because that's 174 00:10:57,120 --> 00:10:59,880 Speaker 1: a reward for doing a thing that a parent wanted 175 00:11:00,080 --> 00:11:03,480 Speaker 1: them to do. And that's not great training, and that's 176 00:11:03,520 --> 00:11:06,160 Speaker 1: not programming, and that doesn't set them up for success 177 00:11:06,200 --> 00:11:08,520 Speaker 1: in the future. Is if you do this thing, I'm 178 00:11:08,559 --> 00:11:12,319 Speaker 1: going to allow you to put shit food in your body. 179 00:11:12,360 --> 00:11:15,160 Speaker 1: We eat because we want a distraction. We eat because 180 00:11:15,280 --> 00:11:18,959 Speaker 1: it gives us that instant gratification, that reward, that pleasure, 181 00:11:19,040 --> 00:11:26,760 Speaker 1: that dopamine. We eat because it's what the situation requires, 182 00:11:27,679 --> 00:11:30,199 Speaker 1: or that's what we tell ourselves. Or while I'm at 183 00:11:30,200 --> 00:11:34,280 Speaker 1: a party, I'm at an event, I'm in an airport lounge. 184 00:11:34,320 --> 00:11:36,800 Speaker 1: I pay for the membership and the food's here and 185 00:11:37,240 --> 00:11:38,960 Speaker 1: so on. Or we eat on the plane. We're not 186 00:11:39,000 --> 00:11:41,880 Speaker 1: even hungry, but we take the food because it gets 187 00:11:41,960 --> 00:11:45,760 Speaker 1: offered to us. And so this is not around this 188 00:11:46,280 --> 00:11:50,800 Speaker 1: point that I'm making here is not around judgment or 189 00:11:50,840 --> 00:11:57,040 Speaker 1: condemnation or criticism, but rather just truly just rather curiosity 190 00:11:57,120 --> 00:12:00,200 Speaker 1: and why an awareness? Why am I actually eating this? 191 00:12:01,600 --> 00:12:06,160 Speaker 1: Why am I putting this thing in my body? Do 192 00:12:06,200 --> 00:12:09,200 Speaker 1: I need this food or do I just want it? 193 00:12:11,280 --> 00:12:15,720 Speaker 1: Like when our body needs food, we have a genuine hunger. 194 00:12:15,760 --> 00:12:18,640 Speaker 1: I'm not talking about a short term craving based on 195 00:12:18,760 --> 00:12:24,280 Speaker 1: some blood sugar resting or some you know, stimuli that's 196 00:12:24,400 --> 00:12:27,160 Speaker 1: just come into our awareness on a TV ad or 197 00:12:27,640 --> 00:12:32,160 Speaker 1: smelling something or whatever. But there's a big difference between 198 00:12:32,720 --> 00:12:36,360 Speaker 1: wanting something because it smells good or looks good and 199 00:12:36,760 --> 00:12:40,559 Speaker 1: a genuine physiological need for energy. That is, I am 200 00:12:40,640 --> 00:12:45,199 Speaker 1: genuinely hungry. And so one of the one of the 201 00:12:45,280 --> 00:12:48,680 Speaker 1: questions that I when I was trying to overcome my 202 00:12:48,800 --> 00:12:51,680 Speaker 1: food addiction, when I was trying to or when I 203 00:12:51,760 --> 00:12:55,120 Speaker 1: was overcoming my food addiction. And when I say food addiction, 204 00:12:55,640 --> 00:12:59,640 Speaker 1: that sounds melodramatic, but for me, that just meant eating 205 00:12:59,720 --> 00:13:04,120 Speaker 1: food food that I didn't need. It meant making decisions 206 00:13:04,160 --> 00:13:09,480 Speaker 1: that were out of alignment with intelligence and health. And 207 00:13:09,720 --> 00:13:12,720 Speaker 1: I was at the point with my food behaviors often 208 00:13:12,800 --> 00:13:17,120 Speaker 1: where I would be eating in secret, I would be 209 00:13:17,160 --> 00:13:20,319 Speaker 1: as I said earlier, I would be telling lies, and 210 00:13:20,600 --> 00:13:24,480 Speaker 1: I would do anything possible for people to not know 211 00:13:25,720 --> 00:13:30,080 Speaker 1: the real me around food because of the humiliation, the embarrassment, 212 00:13:30,160 --> 00:13:33,400 Speaker 1: the damage to my brand and all of those ego 213 00:13:33,600 --> 00:13:39,280 Speaker 1: driven things. Right, And so this is for some of you, 214 00:13:39,360 --> 00:13:41,800 Speaker 1: this podcast will be irrelevant. I get it. It might 215 00:13:41,800 --> 00:13:44,680 Speaker 1: be interesting, but it might not be personally relevant to 216 00:13:44,720 --> 00:13:47,240 Speaker 1: your journey. But for those of you who it is, 217 00:13:48,400 --> 00:13:50,920 Speaker 1: and again, I don't have a three step solution to this, 218 00:13:51,040 --> 00:13:53,160 Speaker 1: I'll give you some thoughts at the end, but there 219 00:13:53,200 --> 00:13:58,080 Speaker 1: ain't no three step universally appropriate, universally effective strategy because 220 00:13:58,120 --> 00:14:02,840 Speaker 1: we're all different. We're all different. But when we start 221 00:14:02,840 --> 00:14:08,800 Speaker 1: to think about what consciously, what am I doing this for? 222 00:14:09,040 --> 00:14:12,040 Speaker 1: Am I eating this because I'm hungry and my body 223 00:14:12,080 --> 00:14:15,520 Speaker 1: needs food? Or am I eating this because it's there? 224 00:14:16,920 --> 00:14:20,560 Speaker 1: Am I eating this because it tastes great. It's nothing 225 00:14:20,600 --> 00:14:24,920 Speaker 1: wrong with eating food that tastes great. But if I'm 226 00:14:24,960 --> 00:14:28,280 Speaker 1: putting in twenty five hundred calories a day, for example, 227 00:14:29,040 --> 00:14:32,400 Speaker 1: even if it's healthy food, by the way, even if 228 00:14:32,400 --> 00:14:37,800 Speaker 1: it's clean, organic, bloody, ticks all the right boxes food. 229 00:14:38,800 --> 00:14:41,400 Speaker 1: If I'm putting in, for example, five hundred or one 230 00:14:41,400 --> 00:14:45,200 Speaker 1: thousand calories a day on average, even if the food 231 00:14:45,280 --> 00:14:50,360 Speaker 1: is high quality and nutritionally dense. It's still bad eating. 232 00:14:51,000 --> 00:14:56,720 Speaker 1: It's still bad eating because the volume is too high. 233 00:14:57,120 --> 00:14:58,880 Speaker 1: So I want to try and eat one. I want 234 00:14:58,920 --> 00:15:01,560 Speaker 1: to try and eat quality f food, the right quality, 235 00:15:01,600 --> 00:15:03,920 Speaker 1: and I also want to try and eat the right quantity, 236 00:15:04,040 --> 00:15:09,280 Speaker 1: so that I am meeting my nutritional needs, not exceeding them. 237 00:15:09,360 --> 00:15:13,120 Speaker 1: I'm meeting my energy needs is probably a better term. 238 00:15:13,200 --> 00:15:17,080 Speaker 1: I'm meeting my energy needs, not exceeding them. And when 239 00:15:17,080 --> 00:15:19,160 Speaker 1: you go, well, how do I know how much to eat? 240 00:15:21,760 --> 00:15:25,840 Speaker 1: Cut out the junk, cut out the crap. Yes, easier 241 00:15:25,880 --> 00:15:29,440 Speaker 1: said than done. Reconnect with your body, and your body 242 00:15:29,480 --> 00:15:33,520 Speaker 1: will tell you when you need food. So as I 243 00:15:33,560 --> 00:15:38,880 Speaker 1: record this right now, it's ten twenty nine. I got 244 00:15:38,960 --> 00:15:41,440 Speaker 1: up this morning at about five thirty. I did some work, 245 00:15:41,480 --> 00:15:44,920 Speaker 1: then I met somebody. I did a coaching coaching session. 246 00:15:44,920 --> 00:15:48,720 Speaker 1: At seven o'clock, I came home. Now, quite often I 247 00:15:48,760 --> 00:15:54,280 Speaker 1: will eat breakfast at eight fifteen, eight eight thirty. This 248 00:15:54,360 --> 00:15:58,120 Speaker 1: morning I got home and I wasn't hungry, And at 249 00:15:58,200 --> 00:16:02,400 Speaker 1: eight thirty I wasn't hungry, and at nine I wasn't hungry. 250 00:16:05,320 --> 00:16:08,040 Speaker 1: And then it took till about probably twenty or thirty 251 00:16:08,080 --> 00:16:13,560 Speaker 1: minutes before I started recording this for me to be hungry, 252 00:16:13,640 --> 00:16:15,920 Speaker 1: and I just have my normal oats and nuts and 253 00:16:15,960 --> 00:16:20,320 Speaker 1: stuff bird food as my mum calls it, and I 254 00:16:20,360 --> 00:16:22,040 Speaker 1: love it, and it has a bit of protein powder 255 00:16:22,080 --> 00:16:23,960 Speaker 1: and a few other bits and pieces. But anyway, I 256 00:16:24,120 --> 00:16:28,080 Speaker 1: ate that. But I ate that at I don't know 257 00:16:28,080 --> 00:16:31,120 Speaker 1: whatever it was ten o'clock, because that's when I was hungry. 258 00:16:31,640 --> 00:16:33,760 Speaker 1: That's when, and that's when my body said, okay, it's 259 00:16:33,800 --> 00:16:37,720 Speaker 1: time now. I will probably eat dinner tonight at somewhere 260 00:16:37,720 --> 00:16:40,240 Speaker 1: around seven o'clock. This is not a recommendation, this is 261 00:16:40,280 --> 00:16:45,160 Speaker 1: not a prescription. But if per chance I'm starving at 262 00:16:45,200 --> 00:16:47,520 Speaker 1: five o'clock, I'll eat dinner at five. If I'm not 263 00:16:47,720 --> 00:16:51,880 Speaker 1: hungry at seven, I'll wait till I'm hungry. I'll wait 264 00:16:51,920 --> 00:16:55,040 Speaker 1: till seven thirty. I'll wait till eight o'clock. I'll eat 265 00:16:55,080 --> 00:16:57,560 Speaker 1: when my body tells me to eat. I tend not 266 00:16:57,720 --> 00:17:01,480 Speaker 1: to eat unless I'm hungry. And even if I make 267 00:17:02,040 --> 00:17:05,080 Speaker 1: a meal and I get three quarters of the way 268 00:17:05,359 --> 00:17:10,600 Speaker 1: through that meal and I have an awareness that I 269 00:17:10,600 --> 00:17:15,640 Speaker 1: don't need anymore, I will stop there. And that's hard 270 00:17:15,640 --> 00:17:17,600 Speaker 1: to do, isn't it. When it showed me I understand that. 271 00:17:18,800 --> 00:17:22,159 Speaker 1: But one of the challenges is truly this kind of 272 00:17:22,160 --> 00:17:25,040 Speaker 1: awareness around what is my body telling me. I mean, 273 00:17:25,080 --> 00:17:26,960 Speaker 1: your body, As I've said before, your body is a 274 00:17:27,000 --> 00:17:30,919 Speaker 1: buyo feedback system. We have these two We have a 275 00:17:30,960 --> 00:17:34,080 Speaker 1: billion hormones, a million hormones, but we have two really 276 00:17:34,119 --> 00:17:38,880 Speaker 1: interesting hormones in this conversation, for this conversation. And one 277 00:17:38,920 --> 00:17:42,840 Speaker 1: hormone is called Grellon, which has spelled ghri l i 278 00:17:42,960 --> 00:17:47,840 Speaker 1: N grellin and Grellin is a hunger hormone. And so 279 00:17:49,080 --> 00:17:52,600 Speaker 1: when you're hungry, when your body needs food, when your 280 00:17:52,640 --> 00:17:57,720 Speaker 1: body needs energy, your Grellon levels increase. And so if 281 00:17:57,760 --> 00:18:00,080 Speaker 1: we took a little bit of blood from you and 282 00:18:00,480 --> 00:18:04,320 Speaker 1: we measured your Grellon levels, and if you genuinely were 283 00:18:04,400 --> 00:18:09,400 Speaker 1: hungry your body needed foods, you would have high Grellon levels. Conversely, 284 00:18:10,680 --> 00:18:13,760 Speaker 1: when you are let's say now you are hungry, and 285 00:18:13,800 --> 00:18:16,640 Speaker 1: now you eat and you've had a decent let's say 286 00:18:16,640 --> 00:18:21,320 Speaker 1: you've had the right meal, then we did some bloods again, 287 00:18:21,440 --> 00:18:23,359 Speaker 1: what we would see is we would see your grellon, 288 00:18:23,400 --> 00:18:27,359 Speaker 1: the hunger hormone level go down. It doesn't work like this, 289 00:18:27,480 --> 00:18:29,400 Speaker 1: but instead of being a nine out of ten, it's 290 00:18:29,440 --> 00:18:33,480 Speaker 1: now a one. We'll just use that for understandability. But 291 00:18:33,520 --> 00:18:38,440 Speaker 1: there's another hormone called lepton lptim, which is a sotiety hormone. 292 00:18:39,160 --> 00:18:43,000 Speaker 1: In other words, how satisfied I am, how content I am, 293 00:18:43,240 --> 00:18:47,399 Speaker 1: I'm not hungry anymore. And so as the Grellon level 294 00:18:47,480 --> 00:18:50,920 Speaker 1: goes down, the leptin, the society hormone that goes up. 295 00:18:51,240 --> 00:18:54,800 Speaker 1: So our body knows and our body even gives us, 296 00:18:55,359 --> 00:18:59,320 Speaker 1: you know, clear indicators of when we do and don't 297 00:18:59,359 --> 00:19:03,639 Speaker 1: need more food, and when we take away the emotion 298 00:19:03,800 --> 00:19:06,199 Speaker 1: around food, and we take around the take away the 299 00:19:06,280 --> 00:19:09,480 Speaker 1: socializing around food and the thinking and the beliefs and 300 00:19:09,520 --> 00:19:11,879 Speaker 1: the ideas. And by the way, there's nothing wrong with 301 00:19:12,000 --> 00:19:15,320 Speaker 1: loving your meals. There's nothing wrong with socializing around food. 302 00:19:16,119 --> 00:19:18,760 Speaker 1: It's all about the way that we do our meals 303 00:19:18,800 --> 00:19:23,240 Speaker 1: and the way that we do our socializing. So you know, 304 00:19:23,440 --> 00:19:26,480 Speaker 1: for me, I have because of my lifestyle and because 305 00:19:26,480 --> 00:19:33,120 Speaker 1: of my quite specific rules and issues. Can I say 306 00:19:33,160 --> 00:19:37,399 Speaker 1: issues around food when I socialize, I do it in 307 00:19:37,480 --> 00:19:40,720 Speaker 1: quite a specific way. I still I don't want to 308 00:19:40,760 --> 00:19:42,480 Speaker 1: be a social data. I still want to have fun, 309 00:19:42,560 --> 00:19:46,480 Speaker 1: hang out with my friends, talk shit. But if there's 310 00:19:46,720 --> 00:19:50,040 Speaker 1: you know, if people are having three or four courses. 311 00:19:50,119 --> 00:19:53,240 Speaker 1: That's completely okay, but it's not what I'll be doing. 312 00:19:53,960 --> 00:19:56,040 Speaker 1: I'll be having a main course that I choose, one 313 00:19:56,080 --> 00:19:59,160 Speaker 1: that kind of fits in within my parameters. I'll eat 314 00:19:59,200 --> 00:20:02,280 Speaker 1: that main course generally speaking, I'll enjoy it, I'll love it. 315 00:20:02,359 --> 00:20:05,159 Speaker 1: I'll have a good time. But me hanging out with 316 00:20:05,240 --> 00:20:10,840 Speaker 1: my friends and me socializing and me having fun is 317 00:20:10,920 --> 00:20:15,520 Speaker 1: not dependent on the food. But you and I, if 318 00:20:15,560 --> 00:20:17,320 Speaker 1: you live in Australia, you and I live in a 319 00:20:17,359 --> 00:20:23,479 Speaker 1: culture where it's sometimes everything fucking revolves around food, and 320 00:20:23,520 --> 00:20:27,879 Speaker 1: it's almost like the quality of the experience is only 321 00:20:27,920 --> 00:20:31,760 Speaker 1: about the food. It's we live in such a food 322 00:20:31,960 --> 00:20:36,439 Speaker 1: obsessed culture. And when you consider that sixty seven percent 323 00:20:36,440 --> 00:20:40,360 Speaker 1: of Australians are overweight or obese, that ain't working out 324 00:20:40,359 --> 00:20:43,960 Speaker 1: for us. That's not an insult, that's not an opinion, 325 00:20:44,040 --> 00:20:48,920 Speaker 1: that's not a judgment. That's fucking data. That's data. And 326 00:20:49,000 --> 00:20:52,439 Speaker 1: so you know, this is really about stepping back to 327 00:20:52,480 --> 00:20:54,879 Speaker 1: that you've only got one body, What are you going 328 00:20:54,960 --> 00:20:58,520 Speaker 1: to do with that body? Don't wait till shit falls apart. 329 00:20:59,160 --> 00:21:02,199 Speaker 1: Start to get more or conscious, start to get more aware, 330 00:21:03,000 --> 00:21:07,320 Speaker 1: start to be more real with yourself, ask yourself good decisions, 331 00:21:07,720 --> 00:21:10,400 Speaker 1: don't give yourself a get out of jail card. Don't 332 00:21:10,400 --> 00:21:13,560 Speaker 1: spend the next five to ten years waiting for the 333 00:21:13,640 --> 00:21:17,800 Speaker 1: right time to address this issue. You know, if physical 334 00:21:17,920 --> 00:21:23,040 Speaker 1: health is one of your core values, then a great 335 00:21:23,160 --> 00:21:26,439 Speaker 1: question is how do I need to eat for the 336 00:21:26,440 --> 00:21:30,120 Speaker 1: most part to live in alignment with those core values. 337 00:21:30,880 --> 00:21:34,600 Speaker 1: How do I need to eat to optimize my genetics? 338 00:21:34,680 --> 00:21:37,359 Speaker 1: How do I need to eat to be full of energy? 339 00:21:38,119 --> 00:21:41,080 Speaker 1: How do I need to eat to have a body 340 00:21:41,119 --> 00:21:47,760 Speaker 1: composition that for me is healthy? And so, in winding 341 00:21:47,840 --> 00:21:51,080 Speaker 1: up this brief chat, how can we you me? How 342 00:21:51,080 --> 00:21:55,640 Speaker 1: can we create a healthier relationship with food? How can 343 00:21:55,680 --> 00:22:02,080 Speaker 1: we increase our eating awareness, self awareness around eating, and 344 00:22:02,119 --> 00:22:04,920 Speaker 1: then do something positive about that. I think step one 345 00:22:05,000 --> 00:22:08,800 Speaker 1: is really just to own up, you know, not throw 346 00:22:08,840 --> 00:22:11,720 Speaker 1: yourself under the metaphoric bus, but just don't up and go. Look, 347 00:22:11,760 --> 00:22:14,080 Speaker 1: you know what I'm currently doing shit, which is stupid 348 00:22:14,880 --> 00:22:16,840 Speaker 1: from a health point of view. From I can't get 349 00:22:16,880 --> 00:22:19,879 Speaker 1: another body point of view from a I'm not walking 350 00:22:19,960 --> 00:22:23,240 Speaker 1: my talk. I talk about all this stuff, but I'm 351 00:22:23,400 --> 00:22:28,359 Speaker 1: literally sabotaging my own body, sabotaging my own health with 352 00:22:29,400 --> 00:22:32,919 Speaker 1: decisions and behaviors that just don't align. So it's just 353 00:22:33,000 --> 00:22:37,119 Speaker 1: about being real. It's just about being you know, vulnerable 354 00:22:37,119 --> 00:22:40,400 Speaker 1: and authentic. And once we've done that, then we can 355 00:22:40,840 --> 00:22:44,520 Speaker 1: start to strategize around doing better. You know, I think 356 00:22:44,960 --> 00:22:50,639 Speaker 1: a big part of it is being willing to delay gratification. 357 00:22:51,480 --> 00:22:54,040 Speaker 1: You know, there's those moments where there's that thing in 358 00:22:54,080 --> 00:22:56,360 Speaker 1: front of us and we know we could grab that 359 00:22:56,400 --> 00:22:59,120 Speaker 1: thing that we don't need, but we know it would 360 00:22:59,160 --> 00:23:02,040 Speaker 1: taste amazing, we know it would make us feel good. 361 00:23:02,720 --> 00:23:04,760 Speaker 1: We know it's got the fat or the sugar or 362 00:23:04,840 --> 00:23:08,160 Speaker 1: the salt or the combination that is just fucking yummy. 363 00:23:09,040 --> 00:23:12,680 Speaker 1: No one's looking, I get it. But it's in those 364 00:23:12,760 --> 00:23:16,480 Speaker 1: moments often when no one's looking, when no one cares 365 00:23:16,880 --> 00:23:19,120 Speaker 1: and it's just you and that thing. It's in that 366 00:23:19,280 --> 00:23:22,960 Speaker 1: moment of being able to not do that, of being 367 00:23:23,000 --> 00:23:25,240 Speaker 1: able to not put that thing in your mouth that 368 00:23:25,320 --> 00:23:28,359 Speaker 1: you don't need, not open the fridge door, not open 369 00:23:28,400 --> 00:23:32,760 Speaker 1: the pantry door, to be able to delay gratification even 370 00:23:32,840 --> 00:23:37,680 Speaker 1: when in the moment that delayed gratification doesn't equal anything 371 00:23:37,880 --> 00:23:41,400 Speaker 1: positive in the moment. And this is one of the challenges, 372 00:23:41,440 --> 00:23:44,040 Speaker 1: you know, isn't it. It's like you know, when I 373 00:23:44,119 --> 00:23:46,240 Speaker 1: was the morbidly obese kid, I'd eat the pie and 374 00:23:46,280 --> 00:23:48,760 Speaker 1: I'd feel fucking amazing for about five minutes, and then 375 00:23:48,800 --> 00:23:51,920 Speaker 1: i'd feel shit. But if I didn't eat the pie, 376 00:23:52,000 --> 00:23:55,600 Speaker 1: I didn't get instant weight loss. So I'll eat the 377 00:23:55,640 --> 00:23:57,920 Speaker 1: pie and i'll start tomorrow. I'll eat the sausage roll 378 00:23:57,960 --> 00:24:00,760 Speaker 1: and I'll start tomorrow. I'll drink the chocolate beer and 379 00:24:00,800 --> 00:24:04,959 Speaker 1: I'll start tomorrow. And this was my perpetual story for 380 00:24:05,000 --> 00:24:07,440 Speaker 1: a very long time, is that I will start soon. 381 00:24:08,160 --> 00:24:10,680 Speaker 1: I don't like how I look or feel. I don't 382 00:24:10,840 --> 00:24:14,760 Speaker 1: like my weight, I don't like that I can't run, 383 00:24:14,880 --> 00:24:18,880 Speaker 1: I don't like being obese, but fucking hell, this cake 384 00:24:19,040 --> 00:24:24,000 Speaker 1: tastes great, and I'll start soon. And that just became, 385 00:24:24,800 --> 00:24:29,400 Speaker 1: for way too long a cycle of my own bullshit 386 00:24:29,480 --> 00:24:32,399 Speaker 1: that kept me trapped in a holding pattern, if not 387 00:24:32,440 --> 00:24:37,040 Speaker 1: a holding pattern, a going backwards pattern. So, you know, 388 00:24:37,160 --> 00:24:43,639 Speaker 1: having some accountability, having some plan, having some structure, involving 389 00:24:43,760 --> 00:24:47,600 Speaker 1: potentially involving another person, be that a coach or a 390 00:24:47,640 --> 00:24:50,879 Speaker 1: mental or a dietitian or a doctor or a trainer 391 00:24:50,960 --> 00:24:55,800 Speaker 1: or an exercise physiologist, or just a friend that won't 392 00:24:55,840 --> 00:24:59,760 Speaker 1: always tell you what you want to hear an unreasonable 393 00:24:59,760 --> 00:25:02,280 Speaker 1: friend and someone who will call you on your own bullshit. 394 00:25:02,320 --> 00:25:07,919 Speaker 1: Maybe that's the kind of accountability that you need. And also, 395 00:25:08,119 --> 00:25:10,480 Speaker 1: I guess on a really fundamental level, there needs to 396 00:25:10,560 --> 00:25:13,919 Speaker 1: be a shift in our thinking. You know, same thinking, 397 00:25:14,040 --> 00:25:18,119 Speaker 1: equal same choices, equal same behaviors, equal same outcomes. But 398 00:25:18,160 --> 00:25:21,359 Speaker 1: when we go into something like where we're trying to 399 00:25:21,480 --> 00:25:24,200 Speaker 1: change our relationship with food, we're trying to be more 400 00:25:24,280 --> 00:25:28,560 Speaker 1: aware of how we are around food, you know, and 401 00:25:28,640 --> 00:25:31,320 Speaker 1: we start to think, Look, I'm not going on another diet. 402 00:25:31,440 --> 00:25:35,960 Speaker 1: I'm not temporarily changing my behavior. I'm not looking for attention, 403 00:25:36,080 --> 00:25:38,639 Speaker 1: I'm not looking for accolades. Look at me, Look at 404 00:25:38,680 --> 00:25:41,359 Speaker 1: what I'm doing. Here's a fucking photo of another salad 405 00:25:41,400 --> 00:25:45,040 Speaker 1: that I ate on Instagram. Tell me, I'm all that 406 00:25:45,119 --> 00:25:47,879 Speaker 1: bullshit has got to go. All that bullshit has got 407 00:25:47,920 --> 00:25:51,399 Speaker 1: to go. Because as long as we're dependent on validation 408 00:25:51,600 --> 00:25:54,560 Speaker 1: and approval and a round of applause and a trophy 409 00:25:55,600 --> 00:25:57,560 Speaker 1: every time we go for a walk or every time 410 00:25:57,560 --> 00:26:00,520 Speaker 1: we do something good for our body, and then we've 411 00:26:00,600 --> 00:26:03,840 Speaker 1: just now created a new addiction and new dependency. It's 412 00:26:03,880 --> 00:26:06,600 Speaker 1: what we do most of the time. I believe what 413 00:26:06,640 --> 00:26:09,040 Speaker 1: we do most of the time when no one's looking. 414 00:26:09,520 --> 00:26:13,000 Speaker 1: That matters most over the long term. So not a 415 00:26:13,040 --> 00:26:16,040 Speaker 1: new diet. You're not just rolling the dice and see 416 00:26:16,080 --> 00:26:22,439 Speaker 1: how it goes where creating a new operating system with food. 417 00:26:23,600 --> 00:26:30,359 Speaker 1: We're creating a new forever relationship with food. See you 418 00:26:30,359 --> 00:26:30,879 Speaker 1: next time.