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Speaker 1: Oh hello, welcome to Healthy Ish. Yes, this is your

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Speaker 1: daily podcast from Body and Soul. I am Felicity Harley.

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Speaker 1: I hope you are having a healthy day. Of course.

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Speaker 1: I'm joined today by Australia's well favorite science champion, doctor

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Speaker 1: Carl Kraznewski. He has a new book out number forty eight,

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Speaker 1: might I add, called a Periodic Tale, and he joins

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Speaker 1: us today to share his science backed principles for optimal

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Speaker 1: health and wellbeing and how his approach has evolved over

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Speaker 1: the years. Now if you like what you hear from

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Speaker 1: doctor Carl, oh, we all like what we hear all

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Speaker 1: the time from doctor Carl listening to extra Healthy Ish,

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Speaker 1: where he shares his advice on how to have an

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Speaker 1: overwhelmingly enjoyable career. You can grab our sister podcast where

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Speaker 1: if you get your podcasts. Doctor Carl, thank you for

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Speaker 1: joining us on healthy Is today.

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Speaker 2: How are you will? Thank you? Flazy? And how are you?

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Speaker 1: Oh? You know what? That was the one thing I

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Speaker 1: wish I did, but I became a journalist instead, So

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Speaker 1: shame about that.

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Speaker 2: It's never too late to have a happy childhood.

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Speaker 1: Actually that is true. Now, you've been translating health truths

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Speaker 1: to many of us for many years. I used to

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Speaker 1: listen myself back in my Uni days to you on

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Speaker 1: Triple Jay. How is your own approach to health and

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Speaker 1: well being changed over the years. I mean science has

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Speaker 1: moved on a lot since you know twenty five years

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Speaker 1: ago when I was listening to.

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Speaker 2: You, somethings are still the same. And the Greeks and

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Speaker 2: the Romans kind of got it write in the Asians

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Speaker 2: a healthy mind and a healthy body. So the healthy

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Speaker 2: mind that's good to have family around you and friends

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Speaker 2: and need that emotional support and you can give to others.

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Speaker 2: And the healthy body that's a combination of two things,

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Speaker 2: exercise and good eating. And good eating. I put that

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Speaker 2: all back to Michael Plan in his book In Defense

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Speaker 2: of Food, Eat Food common mostly Plans not too much

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Speaker 2: by food. I mean stuff that you would recognize that

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Speaker 2: doesn't come in a blister pack that you need a

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Speaker 2: chainsaw or a small nuclear device to open. But it

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Speaker 2: actually looks like food. These food come up mostly plants.

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Speaker 2: You can get away with being a vegetarian, but you've

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Speaker 2: got to know what you're doing. You can even get

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Speaker 2: away with being a vegan and even get pregnant and

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Speaker 2: have a pregnant vegan baby, but you've got to do

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Speaker 2: little tricks. So to make sure that the vegan baby

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Speaker 2: doesn't suffer, you actually have to know what you're doing.

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Speaker 2: In this case, it means cutting down on fiber and

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Speaker 2: increasing fats. But sure so each food mostly plants, meat

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Speaker 2: makes it easy not too much. Is a twenty minute

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Speaker 2: delay between your when your cumming is full and your

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Speaker 2: brain gets told about it. And the reason for this

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Speaker 2: is that if there's a hundred gatherer of society or

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Speaker 2: a nomadic society, if there's food there, you eat it

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Speaker 2: right now because it might not be there tomorrow. So

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Speaker 2: we bypass the four I'll stop right now, and we've

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Speaker 2: got this twenty minute delay, so we've got a little

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Speaker 2: bit of a buffer to keep us a life for

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Speaker 2: tomorrow in case there's no food.

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Speaker 1: How do we stop ourselves? Just on that point, I mean,

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Speaker 1: what's it's a good way that we can kind of

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Speaker 1: trick our brain into okay, we've had enough or is

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Speaker 1: it self talk that you need?

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Speaker 2: It's very easy to train yourself into it. Just serve

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Speaker 2: yourself your normal serving of food and then cut in

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Speaker 2: half ah and save half for tomorrow for breakfast and

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Speaker 2: have half now, do the same for lunch and for dinner,

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Speaker 2: and you'll be surprised how little hunger you have later

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Speaker 2: down in the day. Mind you, it also helps if

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Speaker 2: you have exercises as well. And if you do exercise

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Speaker 2: then it's different because you're doing muscle where you don't

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Speaker 2: have some prota in your bloodstream. All that sort of stuff.

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Speaker 1: Yeah, talk to us a bit about fitness. I mean,

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Speaker 1: what are some top truths that you've you've come to well,

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Speaker 1: no believe over the years, and something that's that you

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Speaker 1: perhaps you do in your in your life now to

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Speaker 1: stay fit well.

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Speaker 2: I was very lucky that I had a twenty year

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Speaker 2: period where I was running and pumping iron and doing

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Speaker 2: martial arts, and that seems to have given me something

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Speaker 2: good for later years. Now. I've got a lovely lot

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Speaker 2: of heart rate about fifty five fifty and I still

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Speaker 2: do my pumping iron, but not as much as I

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Speaker 2: want to because I'm working two hard, so I'm an idiot,

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Speaker 2: and also swimming as well. So a mixture of gentle

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Speaker 2: exercise combined with pushing yourself hard to your breathing hard.

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Speaker 2: The trouble is that we're not really evolutionary designed. Evolutionarily

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Speaker 2: designed to survive past having babies. Since the human race

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Speaker 2: has been around two hundred thousand years, one hundred million

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Speaker 2: humans have been born one hundred billion. Only eight billion

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Speaker 2: are alive today. The vast majority of those one hundred

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Speaker 2: billion died before they hit twenty and most die before

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Speaker 2: they even hit puberty. So if you can still be

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Speaker 2: alive after your early twenties, well, keep doing more exercise

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Speaker 2: and eating well, bearing in mind things are going to

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Speaker 2: fall off. The whorls are going to fall off, and

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Speaker 2: then you'll end up dying. But as they say in

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Speaker 2: the book Where I Get All My Moral Guidance from

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Speaker 2: the Godfather by Mario Putsu, it is what it is.

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Speaker 1: What about your mental health? How do you keep mentally healthy?

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Speaker 1: And perhaps what did you what have you done throughout

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Speaker 1: your life to stay mentally fit?

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Speaker 2: Okay, firstly, I have had an attack of anxiety once

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Speaker 2: and it scared the heck out of me. And I

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Speaker 2: was going on an aeroplane to do something, and I

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Speaker 2: had my two bags packed and I had everything I

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Speaker 2: needed and suddenly, as I got out of the taxi,

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Speaker 2: I thought at the airport, I thought something wrong. I

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Speaker 2: don't know what is I had this non specific anxiety

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Speaker 2: that scared the heck out of me. And then I thought,

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Speaker 2: this is ridiculous packing and unpacking my bag on a pavement.

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Speaker 2: At least let me get inside the glass. Still streetside,

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Speaker 2: but inside the glass, and I unpacked it and packed

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Speaker 2: my luggage. A few times, I thought, I'm being anxious.

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Speaker 2: I've heard about this stuff, but I know that I've

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Speaker 2: always packed my bags properly in the past, and I've

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Speaker 2: been soly obsessive about it, going to pack up my

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Speaker 2: bags and walk through security as though nothing happened, and

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Speaker 2: I was lucky I went away, but it gave me

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Speaker 2: great empathy for those who suffer anxiety. Secondly, I've been

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Speaker 2: lucky to have family and friends around me supporting me. Thirdly,

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Speaker 2: I've been lucky to not genetically have anxious type things happening.

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Speaker 2: But there are times. Fourthly, when things pray on my

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Speaker 2: mind and I find a really good thing to do

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Speaker 2: with some sort of exercise that you're hopeless act. I'm

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Speaker 2: fairly bad at swimming, but I know that my style

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Speaker 2: needs work, so I'll concentrate and I'll try and get

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Speaker 2: a good style, and I'll keep and suddenly, after laps

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Speaker 2: after lap after lap, of trying to get the style,

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Speaker 2: I suddenly remember that what I was anxious about or

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Speaker 2: worried or depressed about has gone. So all of those

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Speaker 2: things together helped me stay mentally fit. But it's very

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Speaker 2: important to have family and friends around you as well.

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Speaker 1: Yeah, one hundred percent. I just wanted to pick up

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Speaker 1: on something you said before about the things that you

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Speaker 1: did for health when you're in you say thirties and forties,

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Speaker 1: which have set you up. Now, what were those things,

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Speaker 1: because a lot of listeners are in that age demo

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Speaker 1: and would be thinking, Okay, I want to do that

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Speaker 1: because I want to be like doctor Carr when i'm

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Speaker 1: your age.

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Speaker 2: Well, the first thing is it's never toulated having had

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Speaker 2: the childhood, so start now. Secondly, we all, almost all

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Speaker 2: of us lose muscle mass as we get older, except

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Speaker 2: wait for it, people who keep on exercising all the time.

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Speaker 2: If you keep on exercising all the time, the amount

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Speaker 2: of muscle mass that you use is minuscule. So you've

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Speaker 2: got to have a combination of cardiovascular fitness, which means

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Speaker 2: getting into a bit of a puffy state of right

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Speaker 2: now and they're walking too fast or sitting too hard.

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Speaker 2: Combined with specific muscle fitness and then combine that with flexibility.

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Speaker 1: The other thing I want to ask you about is

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Speaker 1: how you fit everything in. You've just written book number

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Speaker 1: forty eight, which is a little bit different from you

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Speaker 1: other ones. How do you maintain balance?

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Speaker 2: Unfortunately, I sacrificed sometimes my exercise program, and I did

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Speaker 2: that for a little while too long, and I ended

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Speaker 2: up having lower back pain. And I went to see

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Speaker 2: the physio who looked at me and put me through

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Speaker 2: a few things and said, ah, and this is probably

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Speaker 2: a phrase you've never had said to you. Hmm. They said,

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Speaker 2: I think we've got a bit of juice left to squeeze.

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Speaker 2: What they meant was that in this specific case, I

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Speaker 2: had pathetic, inadequate, absolutely abysmal core body strength and with

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Speaker 2: a bit of luck building up my core body strengths

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Speaker 2: would make the pain go away. And they were right.

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Speaker 2: So unfortunately I do that bad thing of cutting away

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Speaker 2: out exercise. I have watched a few TV shows on America,

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Speaker 2: especially about Mad Wilson. Now, Mad Dog Wilson is this

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Speaker 2: steroid taking crazy American who goes around busting people and

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Speaker 2: dragging him in as a not not parole officer, but

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Speaker 2: a bounty hunter. But one thing I admire is that

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Speaker 2: he says, first every morning, let's do the exercise. So

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Speaker 2: I've learned that lesson from mad Dog Wilson. I like that.

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Speaker 1: Doctor Carl, thank you for coming on.

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Speaker 2: Healthy Ish my pleasure. Thank you.

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Speaker 1: Well. Doctor Carl has been with us on our airwaves

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Speaker 1: for four decades and the science hasn't really changed when

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Speaker 1: it comes to good health and well being. Well, it

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Speaker 1: kind of has, but the fundamentals are the same as

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Speaker 1: he just shared. A Periodic Tale is out now. It's

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Speaker 1: doctor Carl's new book. If you did enjoy this chat,

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Speaker 1: tell us rate and review this episode, or subscribe to

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Speaker 1: this podcast anything else, head to Body and Soul dot

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Speaker 1: com dot you follows on socials orb our print edition

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Speaker 1: which is out in your local Sunday paper and until tomorrow,

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Speaker 1: stay healthy Ish