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Speaker 1: I'll get a term. It's Bobby and tip from Craig.

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Speaker 1: It's the project that you hope you're terrific. Let's start

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Speaker 1: with the bloke. And I'm not going to be funny today.

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Speaker 1: I'm going to start with the actual bloke. You're a

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Speaker 1: pretend bloke, tiff Hi, Bobby?

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Speaker 2: How are you all right? Craig? Aw's I going hops?

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Speaker 1: It's gone all right? So what are we were? Tuesday?

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Speaker 1: What are you? Monday night? Now?

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Speaker 2: Monday night?

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Speaker 1: Get you up, butter Cup, Good morning, good early afternoon

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Speaker 1: to you, Tiffany and Cook?

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Speaker 3: How are you fabulous? Fabulous?

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Speaker 4: And I get excited when I get to chat with

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Speaker 4: Bobby on the show because we used to catch up

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Speaker 4: a lot, and I often don't get to be in

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Speaker 4: the sessions with him, so I'm excited.

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Speaker 2: I'm glad you got yourself a boyfriend. Now we're just

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Speaker 2: not talking anymore, do we.

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Speaker 1: Oh, you're not allowed to bring that up, Bobby. You're

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Speaker 1: no law to bring that out. I get in trouble

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Speaker 1: for that. I get letters. I get the letters from lawyers.

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Speaker 1: Do not mention the relationship on a fourth than. Henceforth,

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Speaker 1: you shall cease to discuss all matters getting into all

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Speaker 1: private to activity and cook and Scott Berry fucking dissed.

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Speaker 4: Sometimes Harps does try to have more inappropriate things to

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Speaker 4: say on air, So.

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Speaker 1: I'm just going to feedback. I get on Scott's fucking

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Speaker 1: messages that he sends me in those short videos that

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Speaker 1: I wish would be less grainy, But anyway, I just

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Speaker 1: try and summarize it for the listeners. I haven't asked

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Speaker 1: you about that for quite a few episodes.

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Speaker 3: I went to say, you went to say weeks and

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Speaker 3: it was like that at man weeks.

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Speaker 1: That's true. I was going to stay weeks and I went, now,

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Speaker 1: don't bush yourself. It's been fucking days anyway. That's all right,

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Speaker 1: But all things good at camp You and Scott.

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Speaker 3: Yep, fabulous, thank you.

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Speaker 1: I see major. All I see in terms of you

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Speaker 1: posting shit with him or related to him is the

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Speaker 1: food that he makes you. It's like a match made

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Speaker 1: in heaven.

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Speaker 3: Oh my god, you're.

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Speaker 1: A complete guts and he loves cooking food.

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Speaker 4: I just got the famous brownies me goodness, well seals

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Speaker 4: the deal, doesn't it. The thing I've eaten, O, we got,

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Speaker 4: they've gone, it's gone already, whole batch. He's just had

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Speaker 4: his first lesson in Tiff cook brownie portion and control

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Speaker 4: all like thereof.

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Speaker 1: Yes, so if you were ever on the fence, that

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Speaker 1: was the game changer. Oh yeah, Bobby, do you have

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Speaker 1: such like? Tiff loves food right, And sometimes when she's

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Speaker 1: at the gym she goes and I don't mean like

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Speaker 1: once a month, I mean every second time. I'm hungry.

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Speaker 1: And so when she lifts weights, she gets hungrier through

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Speaker 1: the workout and proceeds to tell me twenty five times

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Speaker 1: in the hour how angry and hungry she is. Like,

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Speaker 1: as somehow my fault. I don't eat for you. Don't

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Speaker 1: come to the gym. If you're going to get grumpy

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Speaker 1: and ungrateful, fuck off and need a pie. Just look

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Speaker 1: like a bag of shit. I don't care. Just sit

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Speaker 1: on the couch and eat yourself into oblivion. But don't

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Speaker 1: come here and bitch. There's lots of listeners that might

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Speaker 1: want your spot.

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Speaker 4: To the gym, Bobby, don't you Sometimes don't you ever

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Speaker 4: do a particular movement like single arm rose and something

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Speaker 4: about engaging my core that way just makes this fiery

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Speaker 4: feeling of intense hunger just wave over me. So I

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Speaker 4: do that and then I'll stand up with God. That

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Speaker 4: makes me hungry.

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Speaker 2: Yeah, I notice I get very hungry when I do

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Speaker 2: a single.

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Speaker 1: Yeah, I think that's I think that's well documented in science.

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Speaker 1: Is probably at least twenty papers on that the correlation

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Speaker 1: between hunger increase and one arm rows, especially if your

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Speaker 1: name's Tip and you're fucking crazy. But other than that, Hey.

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Speaker 2: That's what I do at the end of the workout

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Speaker 2: because if I don't have a snack as wall straight after,

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Speaker 2: I've just gone mental.

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Speaker 1: I'm sure there's something in the blood sugar kind of

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Speaker 1: thing that's gone on there. All right, So speaking of that,

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Speaker 1: we though we do, we don't know is going to

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Speaker 1: be any good everyone, So you know, just be ready

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Speaker 1: to push the off button at any stage. But we

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Speaker 1: I don't think we three have ever had a collective

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Speaker 1: discussion about because all of us come from background and

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Speaker 1: working in gyms, training lots of people prescribing exercise, and

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Speaker 1: lots of other stuff in the health wellness space, and

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Speaker 1: we all still train and we all still try to

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Speaker 1: keep in shape. And what we just discovered is that

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Speaker 1: there's ten years between all three of us in that

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Speaker 1: Tip being forty two, Bobby fifty two, in a minute

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Speaker 1: and me sixty two, which probably is not a bad representation.

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Speaker 1: I think our listeners kind of go up at about

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Speaker 1: I think we go from not many in their twenties

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Speaker 1: to quite a lot in their thirties, but thirties, forties, fifties,

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Speaker 1: and even sixties we get listeners, which is good. Shout

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Speaker 1: out to you old fucks just like me, welcome to

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Speaker 1: the category. Couldn't enjoy it more? So I thought we might.

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Speaker 1: And again, none of this is as Bobby and I

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Speaker 1: spoke about recently. It's not advice, it's not a recommendation.

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Speaker 1: But I, for one, like listening to people that I

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Speaker 1: listen to or that I like or respect just when

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Speaker 1: they talk about I like it when they talk to

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Speaker 1: a guest or they're talking about a certain topic. But

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Speaker 1: I like hearing about how they actually live, what they do,

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Speaker 1: how they keep in shape, how they manage their mind

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Speaker 1: or their food or their fucking energy, and all of that.

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Speaker 1: So I thought we might just have a lazy talk

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Speaker 1: about all of that stuff. So why don't we kick

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Speaker 1: off with I want you to give me a score

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Speaker 1: on ex thing I go for, like ten being you

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Speaker 1: couldn't be any better at it? And one is complete

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Speaker 1: dog shit. If let's go sleep off the top for

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Speaker 1: you one as shit. Ten is good and of course

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Speaker 1: it varies. But like over time, what's your kind of

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Speaker 1: average score for sleep?

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Speaker 4: I reckon it did sit between six and seven for me. Yeah,

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Speaker 4: not ideal, not awesome, terrible, not like what are.

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Speaker 1: The variables or the limiting or positive factors around that few?

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Speaker 1: What helps and what gets in the way.

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Speaker 4: A very stringent wind down routine and getting a bit

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Speaker 4: early annoyingly is great. So if I if I do

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Speaker 4: that process, well I can get to sleep. If I don't,

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Speaker 4: I'm awake until you know, after twelve, one, two three,

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Speaker 4: But regardless, I'll wake up anywhere between four thirty and

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Speaker 4: five point thirty.

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Speaker 1: I've never asked you this, but I just feel like

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Speaker 1: it's going to be a low school I could be

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Speaker 1: totally wrong. What's your school give? What type?

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Speaker 2: Oh, it's about A three or four lately, not like

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Speaker 2: I've ever. I had a doctor, Andrew Hiller, neurologists tell

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Speaker 2: me that because of the extent of my brain damage.

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Speaker 2: He said, you're never fully asleep and you're never completely awake,

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Speaker 2: which explains a lot about my day to day life.

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Speaker 2: So that made total sense. Thank you.

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Speaker 1: That was that was that was worthwhile. Do you know

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Speaker 1: what that actually means? Though? Like, what does that actually mean?

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Speaker 1: You never fully awake?

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Speaker 2: He just said that my my, my sleep wake cycles

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Speaker 2: are so disrupted and my brain's not ever optimally switched

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Speaker 2: on and it's not ever optimally switched off. He didn't

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Speaker 2: really explain it because we had so much else to cover.

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Speaker 2: There was like there was there was extensive damage and

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Speaker 2: extensive things that he wanted to go over. What was

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Speaker 2: interesting about this guy is he told me so many

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Speaker 2: things about my life without ever asking me, without me

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Speaker 2: ever filling out a survey. He was just like, right,

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Speaker 2: this is kind of how your life went related to trauma,

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Speaker 2: and especially blunt force trauma. This is when it happened,

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Speaker 2: this and when it ended. I was like, Wow, this

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Speaker 2: guy's like this guy spot on.

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Speaker 1: Wow, that's incredible. What do you think in the overall

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Speaker 1: both of you tif overall kind of of all the

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Speaker 1: variables we talk about health, you know, sleep and exercise,

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Speaker 1: movement and stress, and you know interpersonal relationships and anxiety

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Speaker 1: and the impact of work and environment and all of that.

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Speaker 1: Where do you put what's sleep?

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Speaker 4: I put sleep sleep sits at number one, I reckon.

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Speaker 4: But also some of those things that you mentioned have

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Speaker 4: an impact on sleep. Sleep will knock all of them

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Speaker 4: over real quick. But I think also some of them

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Speaker 4: will peak anxiety and then affect your sleep.

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Speaker 1: I think that's a really good point to make, Like

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Speaker 1: none of these things really operate in isolation. Like you

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Speaker 1: think about emotions affect your health, food affects your health. Well,

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Speaker 1: think about the relationship for you between emotions and the

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Speaker 1: state of mind and food. Like if you're hungry, your

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Speaker 1: brain goes offline and your emotions go nuts or not,

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Speaker 1: not totally, but you know what I'm.

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Speaker 3: Saying a little bit.

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Speaker 1: You do get kind of unlikable when you're hungry. Ah,

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Speaker 1: what about you, Bobby, Where do you think that sits

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Speaker 1: in the hierarchy of importance of kind of health factors

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Speaker 1: that we can somewhat manipulate?

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Speaker 2: Well, are you talking about eating food?

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Speaker 1: No, We're talking about sleep.

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Speaker 2: Oh? Sleep? Well, I think sleep is one of those

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Speaker 2: things that we can highly influence. I mean sleep haging practices.

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Speaker 2: What your morning afternoon evening tools look like, it's great.

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Speaker 2: Are you going to impact your sleep? Are you getting

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Speaker 2: sunlight in the morning like lately, I'm just struggling with

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Speaker 2: a lot of things I'm not going to talk about

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Speaker 2: the podcast, and my anxiety is skyrocketing. So I wake

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Speaker 2: up a few times during the night, just like literally

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Speaker 2: thinking about all this, these ruminating thoughts in my head.

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Speaker 2: But are are you sticking to your rituals? Are you

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Speaker 2: getting sunlight when when you're up early in the morning,

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Speaker 2: you know, are you engaging a proper sleep hygiene? Are

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Speaker 2: you sitting in doom scrolling like twenty seconds before you're

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Speaker 2: going to sleep, an hour before you're going to sleep.

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Speaker 2: Are you decompressing, doing something like light mobility work, just

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Speaker 2: a little bit of movement, maybe a hot shower, some

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Speaker 2: thermal regulation, you know, reading a book. Are you sleeping

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Speaker 2: in a dark room? Cold room? Like, all of these

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Speaker 2: variables we can manipulate. So I don't think we're absolutely

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Speaker 2: in control of a lot of things, but I think

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Speaker 2: sleep falls into the category of highly influenceable. If that's

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Speaker 2: even more could you really pull that out and scrabble?

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Speaker 1: Yeah, I reckon you could. I reckon you could on

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Speaker 1: eight out of ten cats does countdown as maybe also,

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Speaker 1: but just in the overall hierarchy everything you said, I'm

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Speaker 1: on board with. But if you just had to pop

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Speaker 1: it somewhere, if we're talking about all of the things,

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Speaker 1: would it be in the top three sleep as a

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Speaker 1: factor affecting health?

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Speaker 3: Oh?

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Speaker 2: Probably? Yeah, I say it's definitely up there.

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Speaker 1: What do you think TIF is the most almost misunderstood

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Speaker 1: or underrated thing, component, variable, factor, whatever you want to

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Speaker 1: call it, that affects people's Well, we're kind of going

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Speaker 1: for physical health, but let's go all over health. But yeah,

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Speaker 1: now let's go physical health. Let's just talk about cells

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Speaker 1: and physiology, anatomy and physical function. What do you think

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Speaker 1: is the one of the things, if not the thing,

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Speaker 1: because I've got one thing that sticks out for me. Also,

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Speaker 1: I'll talk about my sleep if anyone's interested. But what's

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Speaker 1: something that for you? You reckon? People don't think about

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Speaker 1: enough when they think physical health.

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Speaker 4: I think stress, which probably sounds like a dumb answer

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Speaker 4: because they do think about it. But I don't think

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Speaker 4: that we recognize what is stress for the breadth of

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Speaker 4: what it is mental stress and how the nervous system

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Speaker 4: is running, and all of the things that Like I'm

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Speaker 4: because I do a range of different things, I can

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Speaker 4: come home and say I haven't done any work today

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Speaker 4: and I've done eight hours of work, I've paid. But

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Speaker 4: because it's different stuff, or it might be a podcast

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Speaker 4: and some clients and some this and some that, and

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Speaker 4: I haven't done anything, and my brain doesn't ever switch off.

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Speaker 4: And when your brain is on, you are in performance

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Speaker 4: mode and you're listening stress hormones over time.

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Speaker 1: Yeah, I actually think you're right in that, Like you said, oh,

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Speaker 1: it's mainly Yeah, of course there's an emotional and a

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Speaker 1: mental health impact, but also there is a very real

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Speaker 1: physical impact, Like stress makes you physically sick, Anxiety produces hormones.

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Speaker 1: You do not want continuous kind of pressure of the

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Speaker 1: bad kind. We're not talking about U stress. We're talking

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Speaker 1: about distress. You know, that negative stress that doesn't do

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Speaker 1: us any good, that literally kind of creates disease. You know,

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Speaker 1: you think it creates an inflammatory response in the body.

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Speaker 1: Virtually every disease, if not every disease, is correlated with

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Speaker 1: some kind of inflammation. Like there's a pretty clear path

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Speaker 1: from what's happening in your head to what's happening in

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Speaker 1: your body. So I think you know definitely that And

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Speaker 1: you think just when like you walk on stage, or

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Speaker 1: some people walk on stage, or some people forget stage.

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Speaker 1: Some people go to a PTA meeting and they've got

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Speaker 1: a talk for thirty second to the rest of the group,

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Speaker 1: and you know, that's just a cognitive task, but it's

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Speaker 1: an overwhelmingly disempowering physical proposition for them because they can't

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Speaker 1: fucking breathe because their heart rates through the roof and

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Speaker 1: their blood pressures a million over a million, and they

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Speaker 1: feel a bit sick, and all of this is a

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Speaker 1: physical consequence of something that's happening in their head.

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Speaker 4: Yeah, and every spike needs recovery. Like I remember a

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Speaker 4: couple of years ago sitting and thinking to myself, Oh,

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Speaker 4: I've had a lot of stress this year, but I've

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Speaker 4: equally had the same amount of overwhelming excitement. And excitement

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Speaker 4: is similar neurochemistry. Excitement is the body amped up on

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Speaker 4: a very similar chemistry. So that's excitements, not downtime just

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Speaker 4: because it feels good. It's the mody hyper aroused m And.

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Speaker 1: I think also conversely, while we're talking about hormones and

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Speaker 1: impact on our health or psychology or emotion, you switch

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Speaker 1: that around to being with someone that you fucking love like.

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Speaker 1: And I'm not even being funny, but you think about

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Speaker 1: you being with Scott, spending time with someone that you

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Speaker 1: someone that you someone that you care about. I didn't

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Speaker 1: want to commit you, right, so I just fucking gave

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Speaker 1: you an escape route. You're welcome someone that you care

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Speaker 1: about Scott. I know you love her though it'll come, mate,

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Speaker 1: she'll say it one day. Just fucking be patient. But

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Speaker 1: you're spending time with him, assuming you're not having a

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Speaker 1: blue is literally good for your health. Literally, you know,

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Speaker 1: people don't think about that like that's so important, and

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Speaker 1: think about conversely when you know people are like my

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Speaker 1: mum and dad who've been married four sixty five sixty

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Speaker 1: five years, like, oh my god, I'm you know, like,

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Speaker 1: how do you think that's going to go when one

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Speaker 1: of them is not around? I'm terrified about that. But

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Speaker 1: it's just tis what it is, you know, there's just

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Speaker 1: they're literally, you know, not always, but for the most part,

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Speaker 1: that proximity and that familiarity and that love and that

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Speaker 1: certainty and that predictability and all of those intertwining variables

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Speaker 1: make their life better because they're with each other and

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Speaker 1: near each other fucking all the time, all the time.

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Speaker 4: It's been a far more visceral response and experience for

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Speaker 4: me because I haven't had it for so long that

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Speaker 4: to feel that now and notice sometimes like the dial

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Speaker 4: is down on the thinking and the producing and the

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Speaker 4: doing because it's like, oh, it's just nice to spend time.

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Speaker 4: So now I'm not looking for things to achieve all

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Speaker 4: the time, and what can we do and what can

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Speaker 4: we squeeze in? Is just yeah, So that's it's interesting.

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Speaker 1: M Bobby. Can we open a new door and ask

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Speaker 1: you about I want to ask you a specific question first,

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Speaker 1: which I don't know if you'll have a specific answer to,

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Speaker 1: But if you had to describe your relationship with food,

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Speaker 1: like what what would that look like if you had

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Speaker 1: to explain you and food? Is it standard? Is it weird?

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Speaker 1: Is it kind of boring and predictable?

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Speaker 2: It's probably anxious avoidant? Go on, I fucking here's the thing.

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Speaker 1: Tip. You never know what's going to come out, do

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Speaker 1: you know? Sometimes I think funk I should be taken notes.

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Speaker 1: This is mind blowing. Other Times I'm like, oh what.

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Speaker 2: Now? And how do I explain this? Let me hang

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Speaker 2: on to a rock as I try to walk this.

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Speaker 2: I got into rock today at work, so like it anyway?

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Speaker 1: Can you get back on topic rain men.

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Speaker 2: It like I really I obsessed with the foods, like

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Speaker 2: I really really want it, and I felt like I

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Speaker 2: need it, and I'm constantly trying to sneak it into

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Speaker 2: my daily routine in my life. And then that's it.

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Speaker 2: I'm done with it. I completely avoid it. Not food altogether,

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Speaker 2: but some of my trigger foods like crunchy shit. I

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Speaker 2: have a very dysfunctional relationship with crunchy things like popcorn, pretzels. Yeah,

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Speaker 2: what about.

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Speaker 1: We call an Australia chips or in the state's crisps

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Speaker 1: or you know, like salt vinegar or barbecue chips. What

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Speaker 1: do you how do you go with those?

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Speaker 2: Not interested at all?

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Speaker 1: Wow?

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Speaker 2: No, I mean hot chips. Yeah, but every once in

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Speaker 2: a while, like a proper chip will be really nice.

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Speaker 1: But so crisps, Nah, what's your what's your nutritional kryptonite?

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Speaker 2: It's probably it's probably not sweets as much as it's

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Speaker 2: just like a lot of pasta and bread and things

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Speaker 2: like that. Pizza, Oh, that's so nice. So do you

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Speaker 2: feel like Chinese takeaway is really nice? Curry? So there's

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Speaker 2: all these foods that they just absolutely love, and then

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Speaker 2: I'm like, nah, that's it. I'm on, I'm on plant

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Speaker 2: based for the next fours.

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Speaker 1: I don't care I chicken CASHW stir fry. I think

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Speaker 1: I've taken you to the chicken cashw stir fry joint.

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Speaker 1: And then I'll wake up at three o'clock and I

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Speaker 1: want to drink a fucking ocean because there's so much

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Speaker 1: salt in it.

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Speaker 2: Yea, actually, so that's kind of the things that I

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Speaker 2: run into problems with.

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Speaker 1: Yeah, yeah, so I'll just quickly reverse for me everyone.

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Speaker 1: I think for me personally, sleepers right up there. Everything

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Speaker 1: goes better. Everything isn't perfect, and everything isn't fixed, But yeah,

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Speaker 1: if I'm under slept, I think it's almost for me.

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Speaker 1: I mean, of course, in terms of real life obviously

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Speaker 1: food and oxygen are pretty fucking important, but day to

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Speaker 1: day kind of survival and thriving and performance for me,

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Speaker 1: slippers paramount food has always been my biggest challenge, but

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Speaker 1: I would say it's far less of a challenge now.

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Speaker 1: It's just kind of I'm in a kind of a

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Speaker 1: system or a model or a protocol that works for me,

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Speaker 1: and it's not robotic, and it still gives me joy

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Speaker 1: and it still tastes good. But you know they're just

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Speaker 1: shit that I will never eat. So if we and

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Speaker 1: then how do you go, Bobby, Because I mean you

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Speaker 1: and I have trained quite a few times, but not

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Speaker 1: we've probably trained in our lives ten times together or

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Speaker 1: something like that. Hard when you live on the other

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Speaker 1: side of the world. But what is your training kind

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Speaker 1: of philosophy or protocol. Now at almost fifty two with

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Speaker 1: a few injuries.

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Speaker 2: Yeah, I'm just happy I can move. I do basically

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Speaker 2: two on one day off training, so you know, kind

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Speaker 2: of like a push pull routine that feels nice for me.

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Speaker 2: It feels okay for my joints. So training, I'm always

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Speaker 2: in a lot of pain. I have a lot of injuries.

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Speaker 2: You know, I have a new one from last year

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Speaker 2: that's just not going away. But I try to move

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Speaker 2: as often as possible. I am just a different human

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Speaker 2: being when I'm in the gym every day.

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Speaker 1: So explain to people people who don't know what push

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Speaker 1: pool means. And also training, So you're talking about strength training,

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Speaker 1: and you're talking about strength training two days in a

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Speaker 1: row and then a day of nothing or oh no,

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Speaker 1: I mean I move around a lot.

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Speaker 2: It's active rest. I'm never going to do a cardio.

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Speaker 2: You will never see me on a treadmill walking to nowhere,

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Speaker 2: or on a stair climber like climbing stairs that go

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Speaker 2: absolutely freaking nowhere, because I live in San Diego and

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Speaker 2: I have this amazing cardio machine. We call it outside,

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Speaker 2: and I just go out there and I move. So

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Speaker 2: that's kind of cool.

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Speaker 1: You just insulted all our friends who do tread millan

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Speaker 1: steak climber.

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Speaker 2: I support people doing whatever they want. I just cannot

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Speaker 2: sit there on a bike that's just not going anywhere,

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Speaker 2: like what am I doing? Like to me, that is

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Speaker 2: the most mind numbing, repetitive thing ever. But I could

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Speaker 2: get outside and move. I restructure my environment in a

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Speaker 2: way where movement is a natural consequence of day to

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Speaker 2: day necessity. So for example, I'm about nearly a kilometer

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Speaker 2: from a shop I frequent. So if I'm gonna go

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Speaker 2: there and pick up things like avocados, eggs, whatever, you know,

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Speaker 2: whatever I need, it's just like it's found movement. I'm

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Speaker 2: gonna walk there. I'm not gonna jump into the car

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Speaker 2: and drive down there and then I'm just gonna walk home.

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Speaker 2: So that's just movement built into your day. So I

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Speaker 2: try to do things like that. Although living in this place,

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Speaker 2: I'm probably the building's very self can so I'm not

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Speaker 2: moving as much as I should be, But I try

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Speaker 2: to build movement into my day to day environment.

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Speaker 1: And for people who live wights and understand a little

401
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Speaker 1: bit more nuanced, would you say that your workouts kind

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Speaker 1: of body building ish or more power based or more

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Speaker 1: kind of like what how would you? Or more kind

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Speaker 1: of super setting, more circuity? What is your strength training

405
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Speaker 1: or your white training? Anyway, look like.

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Speaker 2: Got a minute rest between sets supersets, just so I

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Speaker 2: can kind of get through it. I like the way

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00:23:33,560 --> 00:23:37,879
Speaker 2: that feels. I like the continuous movement. My repetition range

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Speaker 2: is a lot higher than it used to be. I

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Speaker 2: like to stick to anywhere in twelve to twenty repetitions

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Speaker 2: just because one, you know's that's where my body's at

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Speaker 2: right now, that's where my injuries are. So for me,

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Speaker 2: the problem I have with training is a lack of discipline,

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Speaker 2: and that's not getting into the gym. It's listening to

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Speaker 2: my body and self regulating. So I will try to

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Speaker 2: train just probably probably because of the mentality we grew

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Speaker 2: up in right when we started training. I will try

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Speaker 2: to train with the same intensity and effort one days

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Speaker 2: when I'm fatigued and underslapped as days when I'm feeling great.

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Speaker 2: And that is not that's just not smart long term,

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Speaker 2: That's not a great way to train. So and I've

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Speaker 2: paid for it.

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Speaker 1: You, you and I both we both got probably overlapping

424
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Speaker 1: and corresponding injuries, but we're both. I think you ruptured

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Speaker 1: your I've ruptured my peck. Did you tear your peck

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Speaker 1: off as well?

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Speaker 2: Oh, like heroically? Yeah?

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Speaker 1: And did you not come out like a couple of

429
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Speaker 1: months after that when you were out here once where

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Speaker 1: it was like not long after that injury?

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Speaker 2: Yeah?

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Speaker 1: And did you ever have an op No? No, of

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Speaker 1: course not. Yeah, may either fuck operations.

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00:25:03,520 --> 00:25:06,520
Speaker 2: I had to go to douzled off that week. So

435
00:25:07,040 --> 00:25:10,560
Speaker 2: I use canesio tape to like kind of like tape

436
00:25:10,560 --> 00:25:14,400
Speaker 2: my pack to my room cage. And I just laughed exactly.

437
00:25:15,040 --> 00:25:16,480
Speaker 2: It seemed like a good idea at the time.

438
00:25:17,040 --> 00:25:21,320
Speaker 1: I'm with you, Yeah, what do those surgeons know? Have

439
00:25:21,400 --> 00:25:25,600
Speaker 1: you seen this tape? And so when you when you

440
00:25:25,680 --> 00:25:29,400
Speaker 1: tear it off the origin or the insertion, like whichever

441
00:25:29,480 --> 00:25:31,840
Speaker 1: end it's hat, then it kind of just a hears

442
00:25:31,960 --> 00:25:35,239
Speaker 1: or sticks to the muscle underneath right, kind of just

443
00:25:35,280 --> 00:25:37,880
Speaker 1: form scar tissue? Is that what's happened with you?

444
00:25:39,040 --> 00:25:41,280
Speaker 2: I don't know. I got to take the canesio tape off.

445
00:25:41,320 --> 00:25:42,879
Speaker 2: I mean it's been several years now.

446
00:25:43,320 --> 00:25:45,280
Speaker 1: Yeah, you should have a look. It's probably a bit

447
00:25:45,400 --> 00:25:48,040
Speaker 1: fucking stinky too. You should maybe, I don't know, take

448
00:25:48,080 --> 00:25:51,000
Speaker 1: a shower. That's been a while too, and.

449
00:25:52,520 --> 00:25:53,600
Speaker 2: My packs will fall off.

450
00:25:56,119 --> 00:25:58,320
Speaker 1: Just get yourself one of so if you can borrow

451
00:25:58,359 --> 00:26:00,919
Speaker 1: one of TIFF's bras, that'd be pretty snug on you.

452
00:26:01,880 --> 00:26:10,680
Speaker 1: And she's set herself. She doesn't really need them, so.

453
00:26:09,720 --> 00:26:12,040
Speaker 3: She'll carry my keys.

454
00:26:11,760 --> 00:26:15,560
Speaker 2: In my wave comes home. I'm like, I'm just I'm

455
00:26:15,600 --> 00:26:20,240
Speaker 2: trying something new. Craig said, yeah, yeah, yeah, and Tiff volunteered.

456
00:26:21,840 --> 00:26:24,320
Speaker 1: Tiff, what about tell I think people will be more

457
00:26:24,359 --> 00:26:27,600
Speaker 1: interested than you than me and Bobby, more interested in

458
00:26:27,640 --> 00:26:32,920
Speaker 1: you than us two because the majority of our listeners, ladies,

459
00:26:34,520 --> 00:26:36,919
Speaker 1: I'm just going to grab something. You just talk for

460
00:26:37,000 --> 00:26:42,919
Speaker 1: thirty seconds about your training. Strength, balance, strength is power?

461
00:26:43,040 --> 00:26:45,040
Speaker 1: Is it? I know I'm involved in some of it,

462
00:26:45,080 --> 00:26:46,920
Speaker 1: but just share with everyone.

463
00:26:47,480 --> 00:26:51,600
Speaker 4: Yeah. I probably still would place myself in a bit

464
00:26:51,600 --> 00:26:56,280
Speaker 4: of a kind of a hybrid category with my training

465
00:26:56,280 --> 00:27:01,760
Speaker 4: and training goals. I've moved into at a big strength focus.

466
00:27:01,840 --> 00:27:05,600
Speaker 4: So I used to always be, you know, predominantly high

467
00:27:05,680 --> 00:27:09,560
Speaker 4: intensity and boxing and interval training.

468
00:27:09,680 --> 00:27:12,200
Speaker 3: I love it. I love the way that makes me feel.

469
00:27:12,920 --> 00:27:15,960
Speaker 4: And over the last few years, with hormonal changes and

470
00:27:16,480 --> 00:27:20,480
Speaker 4: the body just saying nah mate and introducing strength, I've

471
00:27:21,119 --> 00:27:24,840
Speaker 4: moved into strength being the main focus now and recently

472
00:27:25,000 --> 00:27:30,440
Speaker 4: just reintroducing hit a couple of times a week in

473
00:27:30,920 --> 00:27:33,639
Speaker 4: a quantity and an intensity that's going to work for

474
00:27:33,680 --> 00:27:38,400
Speaker 4: me because I think, especially sorry high intensity, high intensity

475
00:27:38,480 --> 00:27:41,280
Speaker 4: interval training, so a bit like Bobby, I don't I

476
00:27:41,280 --> 00:27:44,359
Speaker 4: don't prioritize cardio. I do a lot of walking the

477
00:27:44,400 --> 00:27:46,760
Speaker 4: dog and that so I move a lot. But I

478
00:27:46,800 --> 00:27:50,159
Speaker 4: think that especially as a female from you know, the

479
00:27:50,160 --> 00:27:53,959
Speaker 4: stuff that I follow with doctor Stacy Simms, still accessing

480
00:27:54,000 --> 00:27:58,040
Speaker 4: a couple of sessions where I'm doing short bursts of

481
00:27:58,160 --> 00:28:00,440
Speaker 4: really high intensity is good for me and it makes

482
00:28:00,480 --> 00:28:03,600
Speaker 4: me feel good. But I have had to learn relearn

483
00:28:05,080 --> 00:28:08,399
Speaker 4: what dose works for me and how to recover and

484
00:28:08,440 --> 00:28:11,760
Speaker 4: how to rest in between that, because what I'm great

485
00:28:11,760 --> 00:28:14,679
Speaker 4: at is the discipline of if I do it today,

486
00:28:14,760 --> 00:28:16,400
Speaker 4: I'll do it tomorrow and I'll do it every day

487
00:28:16,400 --> 00:28:18,800
Speaker 4: after that. What I'm not great at is doing it

488
00:28:18,880 --> 00:28:19,600
Speaker 4: twice a week.

489
00:28:21,040 --> 00:28:25,080
Speaker 1: Oh wow, that's interesting. Yeah, Bobby, talk to us about

490
00:28:25,960 --> 00:28:30,960
Speaker 1: the need for people to understand, like Tiff spoke about

491
00:28:31,040 --> 00:28:34,639
Speaker 1: finding the right dose or the right volume, sets reps,

492
00:28:34,680 --> 00:28:38,720
Speaker 1: the right intensity, because it's not like, oh, there's one

493
00:28:38,760 --> 00:28:41,880
Speaker 1: answer to that, there's eight billion answers to that. Talk

494
00:28:41,960 --> 00:28:43,880
Speaker 1: us a bit. Talk us through a little bit about

495
00:28:43,960 --> 00:28:46,640
Speaker 1: someone's listening to this. Now they already trained, but a

496
00:28:46,760 --> 00:28:52,680
Speaker 1: cardio bit CrossFit, but hit the traditional weight training. Talk

497
00:28:52,720 --> 00:28:57,000
Speaker 1: about the importance of that kind of stuff, the intensity

498
00:28:57,000 --> 00:28:59,240
Speaker 1: and the frequency and the volume and all that stuff.

499
00:29:00,080 --> 00:29:02,920
Speaker 2: I mean, there's there's three variables here that I think

500
00:29:02,960 --> 00:29:09,800
Speaker 2: are very important. One is desired outcome right, two is

501
00:29:10,520 --> 00:29:14,920
Speaker 2: what does the research say? And three is bioindividuality. And

502
00:29:14,960 --> 00:29:19,160
Speaker 2: if there was a fourth factor to really consider, it's

503
00:29:19,800 --> 00:29:25,160
Speaker 2: psychological engagement, like what's accessible, what's doable, what's what is

504
00:29:25,200 --> 00:29:32,160
Speaker 2: your realistic entry point? Because the best workout, safety being

505
00:29:32,360 --> 00:29:36,080
Speaker 2: of the utmost consideration is the one that produces a

506
00:29:36,160 --> 00:29:40,160
Speaker 2: consecutive workout. So the perfect workout is one that you

507
00:29:40,240 --> 00:29:45,400
Speaker 2: can do consistently. Like that's the bottom line. Two questions

508
00:29:45,400 --> 00:29:48,440
Speaker 2: to ask yourself is you know who am I? What's

509
00:29:48,480 --> 00:29:51,640
Speaker 2: my not? You know this is not like it like

510
00:29:51,880 --> 00:29:54,959
Speaker 2: esoteric type of question. Who am I? In terms of

511
00:29:55,240 --> 00:29:57,560
Speaker 2: am I a novice? How long have I been training?

512
00:29:57,680 --> 00:30:00,840
Speaker 2: How how old am I? And what's my what's my

513
00:30:00,960 --> 00:30:06,160
Speaker 2: desired outcome? I think those two variables are a good

514
00:30:06,160 --> 00:30:09,160
Speaker 2: way to lead into how do you structure a routine?

515
00:30:10,080 --> 00:30:12,760
Speaker 1: Yeah? I think the thing to think about too for

516
00:30:12,840 --> 00:30:18,440
Speaker 1: people is and no disrespecting this just an observation. How

517
00:30:18,520 --> 00:30:21,160
Speaker 1: many people go. Let's say we pluck a random gym

518
00:30:21,160 --> 00:30:23,960
Speaker 1: and one hundred people from that random gym, and you

519
00:30:24,000 --> 00:30:26,320
Speaker 1: sit them all down and you say to them, just

520
00:30:26,360 --> 00:30:29,440
Speaker 1: out of curiosity, put up your hand. If your goal

521
00:30:29,560 --> 00:30:32,840
Speaker 1: is to improve, to change, to lose a bit of fat,

522
00:30:32,880 --> 00:30:35,680
Speaker 1: to gain a bit of muscle, to improve performance, improve function,

523
00:30:36,160 --> 00:30:40,840
Speaker 1: improve output outcomes, pretty much every hand will go up.

524
00:30:41,360 --> 00:30:43,959
Speaker 1: And then if you said put up your hand, if

525
00:30:44,000 --> 00:30:46,720
Speaker 1: your job is pretty much to just stay where you are,

526
00:30:46,960 --> 00:30:49,520
Speaker 1: no one's going to say one or two might say

527
00:30:49,520 --> 00:30:54,040
Speaker 1: I'm about maintenance now, right. But the other thing is

528
00:30:54,040 --> 00:30:57,760
Speaker 1: that most people pretty much train maintenance like there's not

529
00:30:57,960 --> 00:31:04,280
Speaker 1: necessarily much variety or aggression or overload, or they're following

530
00:31:04,360 --> 00:31:07,960
Speaker 1: a protocol that isn't necessarily based on what they want,

531
00:31:08,160 --> 00:31:12,560
Speaker 1: which is change, which is physical transformation. Growth might be flexibility,

532
00:31:12,600 --> 00:31:15,480
Speaker 1: it might be speed, might be muscular aerobic endurance. It

533
00:31:15,560 --> 00:31:17,719
Speaker 1: might be just I want less back pain, I want

534
00:31:17,760 --> 00:31:19,800
Speaker 1: a lower blood pressure, I want to sleep better. Right,

535
00:31:20,600 --> 00:31:23,800
Speaker 1: But I think there's a lot of emotion around exercise

536
00:31:24,400 --> 00:31:27,280
Speaker 1: and we tend to do not that we should necessarily

537
00:31:27,280 --> 00:31:30,240
Speaker 1: be doing what we hate, of course, but when we

538
00:31:30,320 --> 00:31:32,760
Speaker 1: only do the things we're good at, or we only

539
00:31:32,800 --> 00:31:35,200
Speaker 1: do the things that are fun, or they only do

540
00:31:35,280 --> 00:31:38,240
Speaker 1: the things that we enjoy, that's probably going to be

541
00:31:38,320 --> 00:31:42,800
Speaker 1: a governor or a limitation on our potential to get

542
00:31:42,800 --> 00:31:44,560
Speaker 1: where we want to go. Do you see that in

543
00:31:44,600 --> 00:31:46,880
Speaker 1: the gym tip? Or do you ever have that conversation

544
00:31:47,000 --> 00:31:47,880
Speaker 1: with your clients?

545
00:31:48,480 --> 00:31:48,680
Speaker 2: Yeah?

546
00:31:48,760 --> 00:31:53,400
Speaker 4: Yeah, And I think I've become so aware of just

547
00:31:53,480 --> 00:31:55,760
Speaker 4: that conversation around how much you really like do you

548
00:31:55,800 --> 00:31:57,680
Speaker 4: really want it? Is it a nice to have or

549
00:31:57,880 --> 00:32:00,720
Speaker 4: are you going to work for it? Because get like,

550
00:32:01,880 --> 00:32:05,560
Speaker 4: client people have different thresholds of what they're willing to

551
00:32:05,640 --> 00:32:08,080
Speaker 4: put in, So you just have to make sure that

552
00:32:08,080 --> 00:32:11,760
Speaker 4: if there's a misalignment between what they're bringing in and

553
00:32:11,840 --> 00:32:14,560
Speaker 4: doing and what they're asking for. You need to have

554
00:32:14,600 --> 00:32:15,320
Speaker 4: that conversation.

555
00:32:16,160 --> 00:32:16,840
Speaker 1: Yeah.

556
00:32:16,960 --> 00:32:19,640
Speaker 2: Yeah, I think there's a big distinction between working out

557
00:32:19,640 --> 00:32:22,200
Speaker 2: and training, and I don't think a lot of people

558
00:32:22,280 --> 00:32:24,560
Speaker 2: make that distinction. And I'm not saying that one is

559
00:32:24,600 --> 00:32:27,400
Speaker 2: better than the other, because let's say you are someone

560
00:32:27,440 --> 00:32:31,160
Speaker 2: who just wants to work out, you know, consistent movement,

561
00:32:31,360 --> 00:32:35,120
Speaker 2: like we were talking about earlier sleep and we were

562
00:32:35,120 --> 00:32:40,520
Speaker 2: talking about stress. If there was one variable that I

563
00:32:40,560 --> 00:32:44,480
Speaker 2: think is the single most accessible and supports all the

564
00:32:44,520 --> 00:32:47,960
Speaker 2: other variables, it is movement. I mean, we could dive

565
00:32:48,000 --> 00:32:50,360
Speaker 2: into that, we could just like, you know, touch upon

566
00:32:50,400 --> 00:32:54,000
Speaker 2: that statement and go. But like, movement is a very

567
00:32:54,000 --> 00:32:56,720
Speaker 2: important lever. So if you're someone who just wants to

568
00:32:56,720 --> 00:32:58,560
Speaker 2: work out a few days a week, there's nothing wrong

569
00:32:58,600 --> 00:33:01,920
Speaker 2: with that. But if you're someone who wants an outcome

570
00:33:02,000 --> 00:33:04,360
Speaker 2: that's different from what you're currently getting in the gym,

571
00:33:04,880 --> 00:33:09,000
Speaker 2: or there is a very specific strategy and progressive valid

572
00:33:09,080 --> 00:33:09,800
Speaker 2: that's wired.

573
00:33:12,080 --> 00:33:19,080
Speaker 1: This is a little bit of a philosophical question. But Bobby,

574
00:33:19,240 --> 00:33:23,840
Speaker 1: with you, who should we trust? Like, because this I

575
00:33:24,000 --> 00:33:26,320
Speaker 1: literally been told this, I don't know asand I was

576
00:33:26,320 --> 00:33:28,720
Speaker 1: going to say a thousand could be less, but a

577
00:33:28,760 --> 00:33:31,000
Speaker 1: lot of times I just don't know who to listen to.

578
00:33:31,080 --> 00:33:33,720
Speaker 1: I don't know who to trust. Everyone says different things

579
00:33:33,760 --> 00:33:36,640
Speaker 1: about the same topic. I've had five trainers, they all

580
00:33:36,680 --> 00:33:38,920
Speaker 1: tell me different shit. I have five dietitians, they all

581
00:33:38,920 --> 00:33:45,280
Speaker 1: tell me different stuff like how much do we? Which

582
00:33:45,320 --> 00:33:47,400
Speaker 1: is why I try very hard on this show just

583
00:33:47,440 --> 00:33:50,360
Speaker 1: to talk about stuff rather than direct people in a

584
00:33:50,360 --> 00:33:55,200
Speaker 1: particular on a particular path, Like how does the average person?

585
00:33:56,040 --> 00:33:58,680
Speaker 1: I mean that positively, but who isn't a guru or

586
00:33:58,680 --> 00:34:02,800
Speaker 1: an expert in physiology or exercise or any of this stuff.

587
00:34:02,840 --> 00:34:04,960
Speaker 1: How do they know who to listen to? Do you

588
00:34:04,960 --> 00:34:09,680
Speaker 1: have any kind of guide rails that? Well?

589
00:34:09,719 --> 00:34:12,759
Speaker 2: I think that's a really important question because it's confusing,

590
00:34:12,920 --> 00:34:16,759
Speaker 2: isn't it. There's so many conflicting voices, and so many

591
00:34:16,840 --> 00:34:22,120
Speaker 2: of those voices are directly in conflict with one another.

592
00:34:22,200 --> 00:34:24,560
Speaker 2: What I mean is it's like, Okay, you need to

593
00:34:24,600 --> 00:34:27,200
Speaker 2: do this, and then you listen to somebody else on

594
00:34:27,280 --> 00:34:29,480
Speaker 2: social media and they're like, Okay, I know you were

595
00:34:29,520 --> 00:34:32,239
Speaker 2: just listening to Craig's podcast, and if you do what

596
00:34:32,280 --> 00:34:34,279
Speaker 2: Craig tells you do, you're going to die young and

597
00:34:34,320 --> 00:34:36,840
Speaker 2: get injured and somebody says, well, you know, I was

598
00:34:36,880 --> 00:34:39,160
Speaker 2: listening to Bobby and Craig and the both of these

599
00:34:39,160 --> 00:34:41,960
Speaker 2: guys don't know what they're talking about. And for someone

600
00:34:42,040 --> 00:34:45,200
Speaker 2: without a scientific background, who doesn't have the time to

601
00:34:45,480 --> 00:34:48,600
Speaker 2: unpack all these years of research, how do you know?

602
00:34:49,480 --> 00:34:53,319
Speaker 2: And you have to be one of the voices you

603
00:34:53,480 --> 00:34:57,600
Speaker 2: listen to regardless of where you land, because there is

604
00:34:57,680 --> 00:35:03,279
Speaker 2: bioindividuality and there is a difference in preferences and tolerance

605
00:35:03,520 --> 00:35:07,440
Speaker 2: in accessibility, lifestyle. So you've got to be at the

606
00:35:07,440 --> 00:35:11,200
Speaker 2: center of that equation. In terms of people external to you,

607
00:35:12,120 --> 00:35:18,239
Speaker 2: one are they pulling from empirical evidence and practical application?

608
00:35:18,440 --> 00:35:22,600
Speaker 2: I think both are important. Are these people that are

609
00:35:22,800 --> 00:35:26,359
Speaker 2: going off of what works for them or can they

610
00:35:26,560 --> 00:35:32,120
Speaker 2: point to peer reviewed, duplicated evidence to support based on

611
00:35:32,200 --> 00:35:36,279
Speaker 2: what we know? This is kind of a sensible recommendation

612
00:35:36,560 --> 00:35:40,360
Speaker 2: for this goal need, want, and ability. And there's someone

613
00:35:40,440 --> 00:35:44,439
Speaker 2: who also is consistently working with people day to day

614
00:35:44,920 --> 00:35:49,160
Speaker 2: so they understand how theory bridges the gap with application

615
00:35:50,160 --> 00:35:54,120
Speaker 2: and all of the variables that come with that and

616
00:35:54,160 --> 00:35:57,520
Speaker 2: all of the challenges that come with working with complex,

617
00:35:57,680 --> 00:35:59,000
Speaker 2: imperfect human beings.

618
00:36:00,160 --> 00:36:02,920
Speaker 1: And let me just clarify one thing everybody that a

619
00:36:03,000 --> 00:36:05,719
Speaker 1: few of you might not have heard, the term bioindividuality

620
00:36:05,800 --> 00:36:09,240
Speaker 1: or Bobby is saying, is that the same thing doesn't

621
00:36:09,280 --> 00:36:12,319
Speaker 1: work the same way for everybody, and different things work

622
00:36:12,320 --> 00:36:15,720
Speaker 1: for different people. And like a lot of the stuff

623
00:36:15,719 --> 00:36:18,680
Speaker 1: that I do personally would not be good for most

624
00:36:18,719 --> 00:36:22,040
Speaker 1: people that I know because they don't live in my body.

625
00:36:22,280 --> 00:36:26,120
Speaker 1: They don't have my biology, my physiology. They don't have

626
00:36:26,560 --> 00:36:29,480
Speaker 1: the medical challenge or the injuries, or the bullshit or

627
00:36:29,480 --> 00:36:32,440
Speaker 1: the sixty two year old body or so the challenge

628
00:36:32,440 --> 00:36:35,040
Speaker 1: for us is to listen to people that we trust.

629
00:36:35,480 --> 00:36:40,399
Speaker 1: Don't necessarily believe everything, but listen, I think, and then

630
00:36:40,680 --> 00:36:44,880
Speaker 1: see what's going to work for you. Like if what

631
00:36:45,080 --> 00:36:48,200
Speaker 1: is your body taught you that no one else has

632
00:36:48,239 --> 00:36:50,520
Speaker 1: taught you, Like you never heard this anywhere, you didn't

633
00:36:50,520 --> 00:36:53,000
Speaker 1: read it, you didn't listen to it, but you know

634
00:36:53,160 --> 00:36:57,160
Speaker 1: something that your body taught you that is probably specific

635
00:36:57,239 --> 00:36:57,480
Speaker 1: to you.

636
00:36:58,920 --> 00:37:01,279
Speaker 3: I think that how it reacts to.

637
00:37:02,840 --> 00:37:06,960
Speaker 4: That specific type of training, how my energy and mood

638
00:37:07,200 --> 00:37:12,759
Speaker 4: and brain reacts to intensity. Which is why it's become

639
00:37:12,800 --> 00:37:15,279
Speaker 4: important for me to manage everything so that I can

640
00:37:15,320 --> 00:37:18,320
Speaker 4: still include that in my life.

641
00:37:18,719 --> 00:37:19,520
Speaker 3: And I think.

642
00:37:20,719 --> 00:37:24,160
Speaker 4: Yeah, figuring out the balance between what I think my

643
00:37:24,360 --> 00:37:28,480
Speaker 4: physical goals are, but also what is healthy for my

644
00:37:28,600 --> 00:37:32,840
Speaker 4: mind and my lifestyle, what do I enjoy as well,

645
00:37:32,960 --> 00:37:35,000
Speaker 4: and finding a balance between those two things.

646
00:37:36,280 --> 00:37:40,719
Speaker 1: Bobby, let's assume that your sleep's good in this hypothetical

647
00:37:40,719 --> 00:37:43,719
Speaker 1: that I'm setting you up. But let's assume you know

648
00:37:43,880 --> 00:37:47,479
Speaker 1: you're sleeping pretty well. Do you know when you are

649
00:37:47,560 --> 00:37:52,960
Speaker 1: cognitively at your best and physically when your best typically

650
00:37:53,480 --> 00:37:57,840
Speaker 1: like through the day. Like for example, I have a

651
00:37:57,880 --> 00:38:01,239
Speaker 1: problem coming with the Crab's my training partner everyone, and

652
00:38:01,280 --> 00:38:03,680
Speaker 1: the problem is he likes to train it four, but

653
00:38:03,760 --> 00:38:05,520
Speaker 1: I'm not at my best at four. So We're gonna

654
00:38:05,520 --> 00:38:08,239
Speaker 1: have to have big boy, big pants, grown up conversation.

655
00:38:08,840 --> 00:38:11,680
Speaker 1: I'm gonna go Crab. I love you, Gibbs, cuddle, but fuck,

656
00:38:11,680 --> 00:38:15,719
Speaker 1: can we train at one or twelve sometimes? Because by

657
00:38:15,840 --> 00:38:17,960
Speaker 1: four I'm on the slide and my strength is not

658
00:38:18,040 --> 00:38:19,920
Speaker 1: the same, and my energy is not the same, and

659
00:38:19,960 --> 00:38:23,160
Speaker 1: my focus is not the same, and my emotions aren't

660
00:38:23,200 --> 00:38:27,080
Speaker 1: the same. I almost resent training at four sometimes, which

661
00:38:27,120 --> 00:38:30,319
Speaker 1: is nobody's problem. That's just how my body works. What

662
00:38:30,400 --> 00:38:33,480
Speaker 1: about you, Bobby, do you have anything similar?

663
00:38:34,920 --> 00:38:39,440
Speaker 2: Yeah? You know, I learned this because when my career

664
00:38:39,880 --> 00:38:45,120
Speaker 2: was mostly traveling, consulting, and rating. On the days when

665
00:38:45,120 --> 00:38:47,400
Speaker 2: I was home and raiding, I had a lot. Nobody

666
00:38:47,440 --> 00:38:50,319
Speaker 2: cared when I was writing, just as long as you know,

667
00:38:50,440 --> 00:38:53,439
Speaker 2: I was meeting my deadlines. And what I learned about

668
00:38:53,440 --> 00:38:56,160
Speaker 2: myself is, all things being equal, I am most effective

669
00:38:56,320 --> 00:39:00,719
Speaker 2: in the morning and in the evening afternoon. It's kind

670
00:39:00,719 --> 00:39:02,160
Speaker 2: of like a downtime from As a matter of fact,

671
00:39:03,239 --> 00:39:06,360
Speaker 2: my strategy was the opposite. I would train in the

672
00:39:06,440 --> 00:39:10,240
Speaker 2: afternoon between two and five because that's when I felt

673
00:39:10,239 --> 00:39:13,560
Speaker 2: cognitively at my worst. So I knew if I train,

674
00:39:13,760 --> 00:39:17,200
Speaker 2: if I trained first thing in the morning, like really hard,

675
00:39:17,760 --> 00:39:19,879
Speaker 2: I'd be wiped out for the rest of the day.

676
00:39:20,080 --> 00:39:21,680
Speaker 2: Of course, I can go out and train and get

677
00:39:21,719 --> 00:39:24,000
Speaker 2: some movement, but if I was going to do some

678
00:39:25,080 --> 00:39:28,600
Speaker 2: intense resistance training, I wanted it to be when I

679
00:39:28,719 --> 00:39:31,440
Speaker 2: was at my worst cognitively because that would give me

680
00:39:31,480 --> 00:39:33,160
Speaker 2: a pick me up that would switch me on and

681
00:39:33,200 --> 00:39:34,399
Speaker 2: prepare me to work all night.

682
00:39:35,080 --> 00:39:38,239
Speaker 1: That's interesting in an ideal world where there are no

683
00:39:38,360 --> 00:39:41,759
Speaker 1: obstacles or variables, and you could just pick when you

684
00:39:41,800 --> 00:39:45,320
Speaker 1: did cardio and when you did strength. In a twenty

685
00:39:45,360 --> 00:39:47,640
Speaker 1: four hour period. What would that be for you?

686
00:39:48,280 --> 00:39:52,319
Speaker 3: Cardio morning strength? Maybe three well.

687
00:39:52,760 --> 00:39:55,000
Speaker 1: Morning one am or eleven nine.

688
00:39:55,320 --> 00:39:59,120
Speaker 4: I like six six or six thirty seven am. It

689
00:39:59,239 --> 00:40:03,520
Speaker 4: is good and strength and strength three three to four.

690
00:40:04,840 --> 00:40:08,520
Speaker 4: See when I was boxing, my boxing trainer trained at

691
00:40:08,600 --> 00:40:12,080
Speaker 4: four pm and they were long sessions, and that didn't work.

692
00:40:12,120 --> 00:40:15,560
Speaker 4: I would drive down and literally be falling asleep behind

693
00:40:15,560 --> 00:40:19,600
Speaker 4: the like so exhausted and resentful. Wasn't a great time

694
00:40:19,600 --> 00:40:22,480
Speaker 4: for my body. And I just now that I'm managing

695
00:40:22,480 --> 00:40:26,200
Speaker 4: my own timing on when I train, I just won't

696
00:40:26,680 --> 00:40:31,920
Speaker 4: go and do like high intensity cardio or boxing at

697
00:40:31,920 --> 00:40:32,640
Speaker 4: that time of day.

698
00:40:34,400 --> 00:40:37,400
Speaker 1: How long does it take for you, Bobby, to turn

699
00:40:37,640 --> 00:40:43,239
Speaker 1: something something that you're not currently doing but you recognize

700
00:40:43,239 --> 00:40:46,359
Speaker 1: you should be doing it consistently. How long does it

701
00:40:46,400 --> 00:40:50,000
Speaker 1: take for you to kind of turn that into for

702
00:40:50,040 --> 00:40:52,920
Speaker 1: one of the better word, a habit or just a hardwirde.

703
00:40:53,200 --> 00:40:55,759
Speaker 1: You know, this is just your new normal. This is

704
00:40:55,800 --> 00:41:00,480
Speaker 1: not you being disciplined or exhibiting self control, and you know,

705
00:41:00,520 --> 00:41:02,640
Speaker 1: but now this is just what you do. And I'm

706
00:41:02,640 --> 00:41:06,480
Speaker 1: sure it varies from task to task or skill to skill,

707
00:41:06,520 --> 00:41:09,040
Speaker 1: But what's your kind of timeline with that?

708
00:41:10,400 --> 00:41:10,600
Speaker 4: Yeah?

709
00:41:10,600 --> 00:41:14,360
Speaker 2: It varies quite a bit. I think, let's say dietary habits,

710
00:41:14,360 --> 00:41:18,000
Speaker 2: for example, anywhere from anywhere from three to ten days.

711
00:41:18,680 --> 00:41:20,840
Speaker 2: Like if I could just say, okay, no bullshit for

712
00:41:20,920 --> 00:41:21,520
Speaker 2: the next.

713
00:41:21,320 --> 00:41:26,520
Speaker 1: Three days and very quick, that's very quick because my

714
00:41:26,719 --> 00:41:29,480
Speaker 1: fucking months.

715
00:41:29,960 --> 00:41:33,480
Speaker 2: I think for me, there's there's other factors involved. Like

716
00:41:33,520 --> 00:41:36,799
Speaker 2: if I if I'm eating well for two days and

717
00:41:36,840 --> 00:41:40,279
Speaker 2: then like you know, I walk by a pretzel and

718
00:41:41,200 --> 00:41:45,080
Speaker 2: just it just catches my attention, you know, you know,

719
00:41:45,120 --> 00:41:48,239
Speaker 2: I circle around the pretzel, you know, I pretend I'm

720
00:41:48,280 --> 00:41:50,800
Speaker 2: not going to buy it. Then I just touched the bag.

721
00:41:51,320 --> 00:41:54,359
Speaker 2: Next thing. Now like I'm on my couch.

722
00:41:54,360 --> 00:41:59,080
Speaker 1: Like carbohydr full carbohydrate, full play from over here.

723
00:42:00,480 --> 00:42:03,800
Speaker 2: I wake up the next morning like covered in pretzel dust,

724
00:42:04,040 --> 00:42:08,320
Speaker 2: hating myself. I could just avoid that.

725
00:42:08,239 --> 00:42:10,799
Speaker 1: Knowing I am fucking useless.

726
00:42:10,880 --> 00:42:14,640
Speaker 2: I knew it. Yeah, that's that's that's pretty much that

727
00:42:14,640 --> 00:42:18,200
Speaker 2: that's the exact script. So but if I can avoid

728
00:42:18,239 --> 00:42:21,959
Speaker 2: that for three to seven days, it becomes so much

729
00:42:22,000 --> 00:42:24,680
Speaker 2: harder for me to pick something up because I feel

730
00:42:24,760 --> 00:42:28,120
Speaker 2: really good about what I'm doing in physiologically, I feel

731
00:42:28,320 --> 00:42:33,000
Speaker 2: so much better, so much clearer, because like, for example,

732
00:42:34,320 --> 00:42:38,360
Speaker 2: if I'm eating a lot of carbohydrates. I get quite angry.

733
00:42:39,000 --> 00:42:42,279
Speaker 2: And then I'm not using judgment. But let's say my

734
00:42:42,320 --> 00:42:45,040
Speaker 2: CARB's are low and I'm just eating lean meat. I'm

735
00:42:45,080 --> 00:42:48,719
Speaker 2: mostly plant based. Well, I could go. I could go

736
00:42:48,760 --> 00:42:51,880
Speaker 2: all day without eating. So there's not this. Oh, let

737
00:42:51,960 --> 00:42:55,279
Speaker 2: me grab what's available. I don't need anything to be available,

738
00:42:55,800 --> 00:42:59,000
Speaker 2: because you know, my ratio of fat and protein are

739
00:42:59,040 --> 00:43:02,399
Speaker 2: sustaining me. So I think, you know, if I could

740
00:43:02,480 --> 00:43:05,879
Speaker 2: just stare with something for a few days, I'm pretty good, Tiff.

741
00:43:05,960 --> 00:43:09,279
Speaker 1: Can I ask a specific question? Thank you, Robert, so

742
00:43:09,719 --> 00:43:13,080
Speaker 1: your bloke yesterday I made you? Was it chocolate brownies?

743
00:43:14,000 --> 00:43:14,720
Speaker 1: What was it?

744
00:43:14,840 --> 00:43:16,000
Speaker 3: Chocolate brownies?

745
00:43:16,200 --> 00:43:19,359
Speaker 1: Okay? Now? Can I just could you describe to usk,

746
00:43:19,480 --> 00:43:22,960
Speaker 1: let's say, a not a dinner plate? What's the other

747
00:43:23,000 --> 00:43:25,000
Speaker 1: little one? Bred? And what is that little one called

748
00:43:25,320 --> 00:43:29,319
Speaker 1: a little plate? Like you have a sandwich on one

749
00:43:29,360 --> 00:43:33,719
Speaker 1: of those? Right? I don't know how big. I'm not

750
00:43:33,760 --> 00:43:36,160
Speaker 1: a crockery expert. Ring my mum, she'll tell you in

751
00:43:36,200 --> 00:43:40,239
Speaker 1: a fucking second. How big was that brownie compared to

752
00:43:40,280 --> 00:43:41,920
Speaker 1: one of those smaller plates?

753
00:43:42,080 --> 00:43:42,479
Speaker 3: I reckon?

754
00:43:42,520 --> 00:43:45,920
Speaker 4: If I hold up this remarkable here, if anyone's familiar

755
00:43:45,920 --> 00:43:48,520
Speaker 4: with remarkable advices, which are probably about the size of

756
00:43:48,560 --> 00:43:51,680
Speaker 4: an iPad, A larger iPad, I think it would have

757
00:43:51,680 --> 00:43:52,560
Speaker 4: been that size.

758
00:43:53,400 --> 00:43:55,160
Speaker 1: And is there any of that left that?

759
00:43:55,640 --> 00:43:57,520
Speaker 3: No, there is not your honor.

760
00:43:58,480 --> 00:44:03,279
Speaker 1: And yeah, if you could just move forward, and over

761
00:44:03,320 --> 00:44:05,440
Speaker 1: what time period did you consume that?

762
00:44:05,840 --> 00:44:06,160
Speaker 3: Well?

763
00:44:07,360 --> 00:44:12,200
Speaker 4: I sent him message sometime before training yesterday, at maybe

764
00:44:12,239 --> 00:44:15,040
Speaker 4: about two pm that said most and that was me.

765
00:44:15,280 --> 00:44:16,520
Speaker 3: That was in relation to.

766
00:44:16,560 --> 00:44:20,640
Speaker 4: The amount of brownie I had already consumed and then,

767
00:44:20,880 --> 00:44:23,560
Speaker 4: which was a lot of very dense brownie. And I

768
00:44:23,800 --> 00:44:28,720
Speaker 4: came home and I cooked myself a delightful, nice clean

769
00:44:29,320 --> 00:44:32,240
Speaker 4: chicken breast and steamed veggies. I was like, I'm good,

770
00:44:32,600 --> 00:44:35,080
Speaker 4: we'll just load up on this, we'll get some protein,

771
00:44:35,239 --> 00:44:39,200
Speaker 4: we'll clear the slate. And about half an hour after that,

772
00:44:39,320 --> 00:44:42,439
Speaker 4: not at all hungry. Like a crack addict, I had

773
00:44:42,520 --> 00:44:44,320
Speaker 4: to have another breas.

774
00:44:44,600 --> 00:44:48,480
Speaker 1: Had to sub your subconscious. While you're telling yourself, oh,

775
00:44:48,480 --> 00:44:50,920
Speaker 1: I'm just going to eat this, your subconscious has gone

776
00:44:51,280 --> 00:44:54,440
Speaker 1: fucking no, Nope, that's in the fridge.

777
00:44:54,760 --> 00:44:58,000
Speaker 4: Yeah, And I cannot have it. I cannot, Like a

778
00:44:58,120 --> 00:45:00,640
Speaker 4: drug addict, I cannot have it in the house. I

779
00:45:00,680 --> 00:45:02,840
Speaker 4: cannot forget about it. If I know it's in the house.

780
00:45:03,840 --> 00:45:07,719
Speaker 1: Well, that is interesting. Not trying to be disrespectful to

781
00:45:07,760 --> 00:45:12,799
Speaker 1: any people with addiction battles, by the way, how like

782
00:45:13,400 --> 00:45:16,000
Speaker 1: I'm thinking about just that, Like I saw a picture

783
00:45:16,040 --> 00:45:18,920
Speaker 1: of it on I don't know, Insta or Facebook or something.

784
00:45:20,040 --> 00:45:23,240
Speaker 1: My guess would be that that thing that big would

785
00:45:23,239 --> 00:45:28,280
Speaker 1: be heading towards three thousand calories. I've mainly fat and sugar.

786
00:45:29,600 --> 00:45:33,359
Speaker 1: Now some of our listeners want to know, how the

787
00:45:33,480 --> 00:45:37,200
Speaker 1: fuck can you eat that? How the fuck can you

788
00:45:37,280 --> 00:45:39,959
Speaker 1: eat that? And how big muscles and veins and shit

789
00:45:40,000 --> 00:45:42,880
Speaker 1: and be lean? What is that about?

790
00:45:43,200 --> 00:45:43,400
Speaker 2: You know?

791
00:45:43,600 --> 00:45:45,799
Speaker 3: I think that I think about it is a lot.

792
00:45:45,840 --> 00:45:49,840
Speaker 4: I think that generally the way that I eat with

793
00:45:50,760 --> 00:45:54,720
Speaker 4: savory food with most of my nutrition is really good

794
00:45:54,800 --> 00:45:57,319
Speaker 4: and better than I think it is. Like I eat

795
00:45:57,400 --> 00:45:59,600
Speaker 4: quite clean. I don't eat a lot. I'm not a

796
00:45:59,680 --> 00:46:02,440
Speaker 4: bread person. I'm not a past a person. I'm like

797
00:46:02,440 --> 00:46:09,120
Speaker 4: a lean meat and vegetables. But I that junk food aspect,

798
00:46:09,200 --> 00:46:11,880
Speaker 4: like that's if I'm going to indulge, it's going to

799
00:46:11,920 --> 00:46:13,880
Speaker 4: be amazing. And you know when I don't do it

800
00:46:13,880 --> 00:46:16,640
Speaker 4: all the time, Like I don't have that stuff in

801
00:46:16,680 --> 00:46:20,080
Speaker 4: my house because I cannot be responsible for it.

802
00:46:22,000 --> 00:46:25,240
Speaker 1: If Tiff, it ever gives you any advice around nutrition,

803
00:46:25,440 --> 00:46:30,440
Speaker 1: don't fucking listen, Okay, I just wait, sure, I'm only kidding.

804
00:46:31,640 --> 00:46:35,520
Speaker 2: I think that's actually very good advice, because when people

805
00:46:35,680 --> 00:46:39,720
Speaker 2: pathologize food, I think one does a lot of shame,

806
00:46:39,920 --> 00:46:42,799
Speaker 2: and then when they have a food, it's this thing

807
00:46:42,880 --> 00:46:46,520
Speaker 2: that they shouldn't be having. It's bad. I mean, you know,

808
00:46:46,680 --> 00:46:50,560
Speaker 2: I've never seen like a Brownie commit grand theft, auto

809
00:46:50,680 --> 00:46:54,120
Speaker 2: or premeditated murder. There's no such thing as bad food.

810
00:46:54,200 --> 00:46:57,880
Speaker 2: I think there's just bad patterns and relationships to certain foods.

811
00:46:58,520 --> 00:47:00,719
Speaker 2: So if you're going to eat some thing once in

812
00:47:00,800 --> 00:47:04,399
Speaker 2: a while because you enjoy it and it emotionally fulfills you,

813
00:47:04,840 --> 00:47:08,040
Speaker 2: I think that's great. But also again what Tiff was

814
00:47:08,080 --> 00:47:11,640
Speaker 2: saying is I can't have it in the house. I feel, like,

815
00:47:11,719 --> 00:47:14,160
Speaker 2: you know, going back to James Clear and atomic habits,

816
00:47:14,520 --> 00:47:20,560
Speaker 2: we overestimate the power of willpower and like white knuckling

817
00:47:20,680 --> 00:47:25,359
Speaker 2: our way through our behaviors, but we underestimate identity. Who

818
00:47:25,400 --> 00:47:27,400
Speaker 2: am I and who I want to be? And what

819
00:47:27,560 --> 00:47:31,759
Speaker 2: choice would this person make an environment? If something's not

820
00:47:31,880 --> 00:47:35,680
Speaker 2: in your house, it's a much bigger decision. It's like

821
00:47:35,800 --> 00:47:38,480
Speaker 2: it's not like, Oh, there's this impulse I just reach

822
00:47:38,560 --> 00:47:40,960
Speaker 2: for food. I know where it is. I've got to

823
00:47:41,160 --> 00:47:43,960
Speaker 2: put a code on, run to the shops. There's a

824
00:47:44,000 --> 00:47:48,040
Speaker 2: lot of space there between stimulus and response. So by

825
00:47:48,080 --> 00:47:49,600
Speaker 2: the time I get to the shops, I have to

826
00:47:49,600 --> 00:47:52,680
Speaker 2: make a conscious decision I want this. It's not a

827
00:47:52,719 --> 00:47:56,600
Speaker 2: reflexive behavior. So I understand that's a lot harder to

828
00:47:56,680 --> 00:47:58,880
Speaker 2: do when you live in a household with multiple people

829
00:47:59,200 --> 00:48:02,319
Speaker 2: and they might not be keen or cooperative. But as

830
00:48:02,400 --> 00:48:06,120
Speaker 2: much as you can structure your environment around the behaviors

831
00:48:06,160 --> 00:48:08,480
Speaker 2: that are congruent with who you want to be in

832
00:48:08,520 --> 00:48:13,480
Speaker 2: the outcomes that you want to experience, the more successful

833
00:48:13,520 --> 00:48:14,000
Speaker 2: you'll be in.

834
00:48:13,960 --> 00:48:19,440
Speaker 1: The long term. I agree. Nonetheless, you don't understand the

835
00:48:19,480 --> 00:48:25,239
Speaker 1: magnitude of what you fucking ate it was. We're not

836
00:48:25,280 --> 00:48:27,960
Speaker 1: talking about a bit of brownie. We're talking about all

837
00:48:28,320 --> 00:48:32,160
Speaker 1: the brownie. Like, yeah, good theory, Bobby, come to her

838
00:48:32,200 --> 00:48:34,480
Speaker 1: house and have a look at that, and then you.

839
00:48:38,200 --> 00:48:39,120
Speaker 2: I'm not looking at that?

840
00:48:39,960 --> 00:48:44,479
Speaker 1: What about? What about one of the challenges that people

841
00:48:44,520 --> 00:48:46,600
Speaker 1: talk to me about a lot around all of this

842
00:48:46,800 --> 00:48:50,319
Speaker 1: self regulation, self management, you know, being physically mental now

843
00:48:50,360 --> 00:48:57,680
Speaker 1: she emotionally socially healthy, is socializing because especially in Australia,

844
00:48:57,680 --> 00:49:02,879
Speaker 1: I'm sure in America, like the is a big kind

845
00:49:02,880 --> 00:49:06,720
Speaker 1: of intertwining of eating or drinking, especially in Australia, eating

846
00:49:06,840 --> 00:49:10,920
Speaker 1: and drinking and spending times with friends, and it's almost

847
00:49:11,000 --> 00:49:14,560
Speaker 1: like a you know, if well, if you're not eating

848
00:49:14,600 --> 00:49:17,920
Speaker 1: all this stuff and drinking at least a couple of beers,

849
00:49:17,960 --> 00:49:21,040
Speaker 1: like you can't have fun because this is the point.

850
00:49:21,400 --> 00:49:23,520
Speaker 1: The point is the beer and the food and the

851
00:49:23,560 --> 00:49:28,120
Speaker 1: barbecue and the silliness, and which I'm not against that either,

852
00:49:28,200 --> 00:49:32,080
Speaker 1: but how do we how do we navigate that? Do

853
00:49:32,160 --> 00:49:34,560
Speaker 1: we just go Saturday night it's going to be blowout,

854
00:49:34,760 --> 00:49:37,680
Speaker 1: I do it and then I'm back on track, or

855
00:49:37,719 --> 00:49:40,719
Speaker 1: even in the context of that social environment, do we

856
00:49:40,800 --> 00:49:46,200
Speaker 1: try to self manage somewhat? Tiff, what do you.

857
00:49:46,239 --> 00:49:49,480
Speaker 4: Think As you started to talk about that, I was

858
00:49:49,520 --> 00:49:52,280
Speaker 4: thinking and I'll say this and if it doesn't answer

859
00:49:52,280 --> 00:49:55,440
Speaker 4: the question, to hit me over the head when I

860
00:49:55,719 --> 00:49:59,759
Speaker 4: so Scott brought the brandies around and he linked them

861
00:49:59,800 --> 00:50:02,200
Speaker 4: with me if he was here and I had a

862
00:50:02,200 --> 00:50:05,080
Speaker 4: brownie and he was still here, or I'm with people

863
00:50:05,080 --> 00:50:07,279
Speaker 4: because this happened all the time when I'm hanging out

864
00:50:07,280 --> 00:50:09,200
Speaker 4: with people, and we've got dessert and we eat it.

865
00:50:10,000 --> 00:50:13,040
Speaker 4: I don't need it or want it. I don't want it.

866
00:50:13,080 --> 00:50:15,560
Speaker 4: My body doesn't want it. The same they can leave

867
00:50:16,480 --> 00:50:19,680
Speaker 4: and like a switch goes and all of a sudden,

868
00:50:20,120 --> 00:50:22,520
Speaker 4: I have to eat it. I have to eat what's left,

869
00:50:22,719 --> 00:50:26,000
Speaker 4: and I go that is interesting. What's that about?

870
00:50:26,040 --> 00:50:26,600
Speaker 3: What is you know?

871
00:50:26,760 --> 00:50:26,840
Speaker 1: Like?

872
00:50:26,960 --> 00:50:29,880
Speaker 4: Is it a dopamine thing? Is it a loneliness trigger?

873
00:50:30,040 --> 00:50:32,960
Speaker 3: Is it a like? What is the trigger that goes? Now?

874
00:50:33,000 --> 00:50:36,120
Speaker 4: I actually don't want that to I'm alone now, I'm

875
00:50:36,120 --> 00:50:36,879
Speaker 4: gonna eat all of it.

876
00:50:37,760 --> 00:50:40,640
Speaker 1: That's so bravery you to say that, and so common.

877
00:50:42,400 --> 00:50:45,359
Speaker 1: That is so common, Like I've heard a version of that,

878
00:50:46,440 --> 00:50:48,560
Speaker 1: and I used to do it. Well, not exactly that,

879
00:50:48,600 --> 00:50:50,880
Speaker 1: but I've said many times I used to tell people

880
00:50:50,920 --> 00:50:54,239
Speaker 1: what to do and then do the opposite, like with you.

881
00:50:54,239 --> 00:50:56,680
Speaker 1: You know, when I'd be giving people like I would

882
00:50:56,719 --> 00:50:59,720
Speaker 1: eat like a fucking Olympic athlete while everyone was looking,

883
00:51:00,160 --> 00:51:02,960
Speaker 1: and then like a big fat, fucking pig, well no

884
00:51:03,040 --> 00:51:05,759
Speaker 1: one was around, I'd eat my own body weight in

885
00:51:05,840 --> 00:51:11,040
Speaker 1: fucking lasagna like Garfield and then nope, and then I'll

886
00:51:11,120 --> 00:51:12,960
Speaker 1: just be out and I'll just have a fucking chicken

887
00:51:13,040 --> 00:51:17,000
Speaker 1: salad with it, dressing on the side, Thanks fucking Pinocchio,

888
00:51:17,280 --> 00:51:20,319
Speaker 1: just out there in public, pretending because I didn't want

889
00:51:20,320 --> 00:51:25,799
Speaker 1: people to know what I was actually like. It's I

890
00:51:25,800 --> 00:51:28,279
Speaker 1: don't think that's ever been you, has it, Bobby? Or

891
00:51:28,360 --> 00:51:30,880
Speaker 1: has it? Yeah?

892
00:51:31,200 --> 00:51:34,160
Speaker 2: It kind of. I mean, here's the thing. If I

893
00:51:34,160 --> 00:51:37,319
Speaker 2: have a day like that, it resets me and my

894
00:51:37,360 --> 00:51:40,400
Speaker 2: body is like, yeah, I'm done for a long long time.

895
00:51:40,880 --> 00:51:45,600
Speaker 2: But so when I was living with a former partner

896
00:51:45,640 --> 00:51:51,520
Speaker 2: of mine, she eat really clean all the time, and

897
00:51:51,600 --> 00:51:55,759
Speaker 2: so did I. But every Saturday, her mother would come over,

898
00:51:56,600 --> 00:52:00,800
Speaker 2: and her mother just loved junk food, so she would

899
00:52:00,800 --> 00:52:04,480
Speaker 2: bring Country Donuts was the name of it, and just

900
00:52:04,640 --> 00:52:07,719
Speaker 2: all these sweets, and she'd have her cigarettes out on

901
00:52:07,760 --> 00:52:10,880
Speaker 2: the balcony and like and for like one day, I

902
00:52:10,920 --> 00:52:13,360
Speaker 2: would just let loose and just have the donuts, and

903
00:52:13,400 --> 00:52:16,840
Speaker 2: then she would go home. We'd drop mom off, and

904
00:52:17,880 --> 00:52:22,200
Speaker 2: every Sunday morning it was the same ritual. And I

905
00:52:22,239 --> 00:52:27,160
Speaker 2: never learned I would. I would wake up, look over

906
00:52:28,239 --> 00:52:34,000
Speaker 2: she'd be sleeping, very gingerly, take her arm off of me,

907
00:52:34,960 --> 00:52:39,759
Speaker 2: tiptoe out of bed and go into the kitchen. I

908
00:52:39,800 --> 00:52:43,719
Speaker 2: would open that refrigerator door so slowly I couldn't even

909
00:52:43,760 --> 00:52:46,640
Speaker 2: hear it open, and I would lean in and reach

910
00:52:46,719 --> 00:52:50,520
Speaker 2: for the leftover donuts, which now are quite cold, so

911
00:52:50,680 --> 00:52:56,239
Speaker 2: refrigerated donuts off, those are the best. And then like clockwork,

912
00:52:56,320 --> 00:52:59,040
Speaker 2: I would come up with the donut, and all of

913
00:52:59,080 --> 00:53:01,480
Speaker 2: a sudden she'd be behind me and hole off and

914
00:53:01,719 --> 00:53:04,440
Speaker 2: slap me, like as soon as they put the donut

915
00:53:04,520 --> 00:53:06,600
Speaker 2: to my mouth, she'd slap me in the back of

916
00:53:06,640 --> 00:53:10,680
Speaker 2: my head really hard. And then like every week, we

917
00:53:10,719 --> 00:53:12,839
Speaker 2: would just do the same thing. Well, I would try

918
00:53:12,840 --> 00:53:15,880
Speaker 2: to sneak this donut and I would get slapped on

919
00:53:16,000 --> 00:53:19,480
Speaker 2: mercifully for it, and then just go repeat the same behavior.

920
00:53:21,239 --> 00:53:23,120
Speaker 1: I thought you were going to tell me some kind

921
00:53:23,160 --> 00:53:27,480
Speaker 1: of super spy stealth kind of glatten knee story, and

922
00:53:28,480 --> 00:53:30,960
Speaker 1: you got bustards. You needed to change your protocol, dude,

923
00:53:30,960 --> 00:53:34,960
Speaker 1: because she how she knew she well, she wasn't asleep

924
00:53:35,040 --> 00:53:38,120
Speaker 1: when you lifted off that arm. She was fucking stooging you.

925
00:53:38,840 --> 00:53:39,799
Speaker 2: That's what it was.

926
00:53:39,920 --> 00:53:43,560
Speaker 3: I in the fridge door that beeps your phone when

927
00:53:43,560 --> 00:53:44,040
Speaker 3: it opened.

928
00:53:44,080 --> 00:53:45,279
Speaker 2: She was like an assassin.

929
00:53:46,400 --> 00:53:50,440
Speaker 1: Yeah yeah, yeah, yeah, yeah. All right, let's let's start

930
00:53:50,480 --> 00:53:54,040
Speaker 1: to wind up. If there's sure there's a bunch of things.

931
00:53:54,040 --> 00:53:57,120
Speaker 1: But is there one or two things that in you know,

932
00:53:57,160 --> 00:53:59,359
Speaker 1: and we're on goal setters, but well maybe we are.

933
00:53:59,440 --> 00:54:02,600
Speaker 1: But is there there's something or things that either of

934
00:54:02,640 --> 00:54:06,319
Speaker 1: you want to do better that you sitting here right now,

935
00:54:06,400 --> 00:54:08,319
Speaker 1: If you're being one hundred percent honest, you know, there's

936
00:54:08,360 --> 00:54:12,680
Speaker 1: stuff that you do that's probably close to self sabotage

937
00:54:12,880 --> 00:54:15,319
Speaker 1: or if not, it's just not a good thing for

938
00:54:15,400 --> 00:54:18,120
Speaker 1: you that you would like to do better and you

939
00:54:18,200 --> 00:54:22,520
Speaker 1: maybe will do better tif some whether it's any any

940
00:54:22,680 --> 00:54:24,160
Speaker 1: kind of these variables we've been.

941
00:54:24,200 --> 00:54:29,719
Speaker 4: Talking about currently, too many processed like protein bars or

942
00:54:29,760 --> 00:54:34,080
Speaker 4: protein like too much processed in inverted commas, health food

943
00:54:34,200 --> 00:54:36,360
Speaker 4: fillers might die at the moment.

944
00:54:39,360 --> 00:54:41,640
Speaker 1: You know, I've been saying the same thing for ten years,

945
00:54:41,680 --> 00:54:45,200
Speaker 1: and I might actually do something this year. So I

946
00:54:45,239 --> 00:54:48,799
Speaker 1: have the flexibility of a ceramic tile or if you're

947
00:54:48,840 --> 00:54:53,520
Speaker 1: an Australian, a fucking cricket wicket. Like if I'm standing

948
00:54:53,560 --> 00:54:56,000
Speaker 1: straight and I reach down standing straight to my knees,

949
00:54:56,040 --> 00:55:00,640
Speaker 1: I'm so proud, you know, if I get past my

950
00:55:00,719 --> 00:55:03,080
Speaker 1: knees and look at me, I'm a fucking Olympian. I'm

951
00:55:03,120 --> 00:55:09,400
Speaker 1: a gymnast standback. But yeah, my flexibility is shit, and

952
00:55:09,480 --> 00:55:11,600
Speaker 1: I think it's starting to catch up with me. So

953
00:55:13,960 --> 00:55:16,360
Speaker 1: but I and I'm also being honest, I kind of

954
00:55:16,480 --> 00:55:20,400
Speaker 1: hate it. I don't like stretching. And I'm not saying

955
00:55:21,080 --> 00:55:24,440
Speaker 1: don't stretch every run, in fact contrare. But then having

956
00:55:24,440 --> 00:55:26,680
Speaker 1: said that, there are some people that really don't need

957
00:55:26,719 --> 00:55:29,040
Speaker 1: to stretch much just because of the body they have,

958
00:55:30,080 --> 00:55:33,640
Speaker 1: but I definitely need to, So I might, I might

959
00:55:33,680 --> 00:55:38,520
Speaker 1: give that a crack. What about you, Robert, I feel

960
00:55:38,560 --> 00:55:40,440
Speaker 1: like one, I am a human crowball.

961
00:55:41,000 --> 00:55:46,680
Speaker 2: Thats my level of flexibility. I feel like active movement,

962
00:55:46,800 --> 00:55:51,120
Speaker 2: active range of motion really helps. So for me, it's

963
00:55:51,160 --> 00:55:53,680
Speaker 2: not you know, quote unquote stretching. But if you're always

964
00:55:53,760 --> 00:55:58,000
Speaker 2: lifting heavier weights, right, Like, the greater the intensity, the

965
00:55:58,040 --> 00:56:01,960
Speaker 2: greater of the percentage of a repetition maximum, you're going

966
00:56:02,040 --> 00:56:06,319
Speaker 2: to go through, the less control you're going to have

967
00:56:06,400 --> 00:56:08,719
Speaker 2: over a range of motion, right So you're not going

968
00:56:08,800 --> 00:56:12,239
Speaker 2: to move the same with ninety percent of your one

969
00:56:12,280 --> 00:56:15,960
Speaker 2: repetition max as you will, you know, just moving with

970
00:56:16,040 --> 00:56:18,799
Speaker 2: your body weight. So I like to do just kind

971
00:56:18,800 --> 00:56:23,759
Speaker 2: of like mobility things like an unloaded lunge, unloaded squats,

972
00:56:24,760 --> 00:56:29,640
Speaker 2: active isolated type of movements where I just use you know,

973
00:56:30,120 --> 00:56:32,799
Speaker 2: opposing muscles to move my body through a range of motion.

974
00:56:33,280 --> 00:56:35,120
Speaker 2: I like that kind of stuff that helps.

975
00:56:36,840 --> 00:56:43,719
Speaker 1: And Bobby just quickly fitness apps yes or no?

976
00:56:45,040 --> 00:56:50,319
Speaker 2: For me, No, I just I just can't ask. Yeah,

977
00:56:50,400 --> 00:56:52,840
Speaker 2: I'm sure. I'm sure there's a lot of really valuable

978
00:56:52,840 --> 00:56:55,240
Speaker 2: apps out there that would benefit a lot of people,

979
00:56:55,280 --> 00:56:56,160
Speaker 2: but not for me.

980
00:56:57,080 --> 00:56:59,920
Speaker 1: If you seem to jump on and off these wearable

981
00:57:00,200 --> 00:57:03,960
Speaker 1: and apps and little gizmos and gadgets like a fucking

982
00:57:04,200 --> 00:57:05,719
Speaker 1: bunny on a fucking.

983
00:57:05,440 --> 00:57:08,040
Speaker 3: Field, crackhrps. You got to have a crack at life.

984
00:57:08,120 --> 00:57:10,680
Speaker 1: What tell us like what you've used and what you

985
00:57:10,760 --> 00:57:14,879
Speaker 1: think without naming brands, what you've used and what for you?

986
00:57:15,040 --> 00:57:18,320
Speaker 1: We're not talking globally, but for you was dogshit or

987
00:57:18,360 --> 00:57:21,840
Speaker 1: for you was somewhat valuable or anywhere on the scale.

988
00:57:22,640 --> 00:57:26,000
Speaker 4: I still I still use my garment watch, but I

989
00:57:26,040 --> 00:57:30,440
Speaker 4: that has at times had a bit of a turbulent relationship.

990
00:57:31,080 --> 00:57:33,640
Speaker 3: I use it, but you just have to manage.

991
00:57:33,280 --> 00:57:37,960
Speaker 4: What whether you're getting value from something or whether it

992
00:57:38,120 --> 00:57:40,800
Speaker 4: is starting to become obsessive or change your think. I

993
00:57:40,800 --> 00:57:43,919
Speaker 4: think how things affect your thinking is a big thing.

994
00:57:44,440 --> 00:57:45,720
Speaker 3: What's you know, like.

995
00:57:47,160 --> 00:57:50,880
Speaker 4: How the data that I already know is terrible on sleep.

996
00:57:51,120 --> 00:57:55,000
Speaker 4: How does looking at that and registering that, oh I

997
00:57:55,040 --> 00:57:57,360
Speaker 4: got no RAM or deep sleep when you know that's

998
00:57:57,360 --> 00:58:00,720
Speaker 4: actually bullshit? How does that affect me? Will do or

999
00:58:00,760 --> 00:58:02,920
Speaker 4: don't look at it? So it's been for me, I

1000
00:58:02,960 --> 00:58:06,560
Speaker 4: don't know. I used to use the mizones to track

1001
00:58:06,640 --> 00:58:10,480
Speaker 4: my workouts. That can become turbulent because then all of

1002
00:58:10,520 --> 00:58:12,200
Speaker 4: a sudden you want to always hit them like you

1003
00:58:12,200 --> 00:58:13,840
Speaker 4: always want to push to hit the red zone. You

1004
00:58:13,880 --> 00:58:15,919
Speaker 4: want to train at one hundred percent all of the time,

1005
00:58:15,960 --> 00:58:19,320
Speaker 4: and you're not working out to recover or you're not

1006
00:58:19,360 --> 00:58:22,240
Speaker 4: working out to build strength, You're just doing high intensity.

1007
00:58:22,800 --> 00:58:26,880
Speaker 4: So I think it's understanding if the app or the

1008
00:58:27,000 --> 00:58:30,320
Speaker 4: resource fits your goals and how it affects your mind.

1009
00:58:31,920 --> 00:58:35,400
Speaker 1: I agree, I think the like for some people, data

1010
00:58:36,000 --> 00:58:39,400
Speaker 1: is inspiration and motivation and something to chase and it's

1011
00:58:39,480 --> 00:58:43,200
Speaker 1: exciting because I can. And for other people it's anxiety.

1012
00:58:45,040 --> 00:58:48,640
Speaker 1: You know, the same thing can produce an anxiety negative response,

1013
00:58:48,840 --> 00:58:53,040
Speaker 1: or produce some dopamine. Because I'm looking at it, I'm like, fuck, yeah,

1014
00:58:53,120 --> 00:58:55,320
Speaker 1: look at my look at my progress. I'm a fak

1015
00:58:55,480 --> 00:58:58,919
Speaker 1: a weapon, you know. Yeah, So I think again as

1016
00:58:58,960 --> 00:59:05,040
Speaker 1: Bobby said before bioindividuality, it's psycho individuality as well. It's like, well,

1017
00:59:05,040 --> 00:59:09,720
Speaker 1: how do you respond? Tiff responds great to this, I don't,

1018
00:59:09,800 --> 00:59:12,480
Speaker 1: So therefore is it good or bad? The question is

1019
00:59:12,520 --> 00:59:14,400
Speaker 1: for whom, yes.

1020
00:59:14,640 --> 00:59:18,120
Speaker 2: You know and when within your journey, because one person

1021
00:59:19,200 --> 00:59:23,480
Speaker 2: might respond very well to something at a different point

1022
00:59:23,520 --> 00:59:27,439
Speaker 2: within their cycle of change. So someone like Tiffany who's

1023
00:59:27,480 --> 00:59:32,160
Speaker 2: been exercising forever, she's like in the trans theoretical model,

1024
00:59:32,240 --> 00:59:35,320
Speaker 2: she would be described as someone who's in the termination phase,

1025
00:59:35,360 --> 00:59:38,240
Speaker 2: where she's no longer going through a cycle of change.

1026
00:59:38,400 --> 00:59:42,640
Speaker 2: This is who she is. So like data could be

1027
00:59:42,720 --> 00:59:47,480
Speaker 2: quite inspiring to push yourself, where someone who is just

1028
00:59:47,600 --> 00:59:53,000
Speaker 2: getting into action and hasn't really been exercising, it might

1029
00:59:53,040 --> 00:59:55,320
Speaker 2: be anxiety written especially if I have a low sense

1030
00:59:55,320 --> 00:59:58,280
Speaker 2: of self efficacy and now there's a certain outcome that

1031
00:59:58,320 --> 01:00:03,480
Speaker 2: I'm looking for. On the opposite side of that, something

1032
01:00:03,520 --> 01:00:06,880
Speaker 2: that is behavioral in nature, like am I showing up

1033
01:00:06,920 --> 01:00:10,200
Speaker 2: to the gym? You know how many steps am I doing?

1034
01:00:10,560 --> 01:00:14,880
Speaker 2: So focusing on not outcomes but behaviors and having to

1035
01:00:14,960 --> 01:00:19,080
Speaker 2: match that, that might be more inspiring and a better

1036
01:00:19,120 --> 01:00:22,200
Speaker 2: tool for consistency. And then that might flip for you

1037
01:00:22,360 --> 01:00:23,200
Speaker 2: six months from now.

1038
01:00:23,960 --> 01:00:28,560
Speaker 1: Yeah, that is very true. Also remembering the reliability factor.

1039
01:00:29,360 --> 01:00:31,800
Speaker 1: T if I think you have a mildel interesting story

1040
01:00:31,800 --> 01:00:33,840
Speaker 1: about monitoring your blood glucose.

1041
01:00:34,160 --> 01:00:37,880
Speaker 3: Yes, yes, that was. That was a terrible experience.

1042
01:00:38,040 --> 01:00:40,919
Speaker 4: That I'm a physiological So I put one of those

1043
01:00:41,080 --> 01:00:45,040
Speaker 4: continuous glucose monitors on, which immediately told me I was

1044
01:00:45,320 --> 01:00:50,040
Speaker 4: hYP hypoglycemic every night. It was dangerously low blood she'll

1045
01:00:50,040 --> 01:00:53,440
Speaker 4: get every night when I was sleeping, and in no

1046
01:00:53,680 --> 01:00:59,800
Speaker 4: time I was feeling fatigued and really unwell. And then

1047
01:00:59,840 --> 01:01:03,120
Speaker 4: I went to the just before booking an endochonrologist, I

1048
01:01:03,200 --> 01:01:06,720
Speaker 4: went and got some pin prick tests from the chemist

1049
01:01:06,880 --> 01:01:10,920
Speaker 4: to realize that it was. It was out completely. There

1050
01:01:10,920 --> 01:01:13,160
Speaker 4: was nothing wrong with my blood sugar. But yeah, it

1051
01:01:13,160 --> 01:01:15,440
Speaker 4: had a massive effect on how I felt.

1052
01:01:16,080 --> 01:01:18,840
Speaker 1: And then when you got the real reading, you felt good. Yeah,

1053
01:01:18,880 --> 01:01:22,280
Speaker 1: you feltrazy, so it was giving you a false low

1054
01:01:22,960 --> 01:01:25,320
Speaker 1: and then you started to feel the effects of that

1055
01:01:25,480 --> 01:01:29,600
Speaker 1: fake reading was real in your head, right, but the

1056
01:01:29,760 --> 01:01:33,360
Speaker 1: data was flawed, but you believed the data and you

1057
01:01:33,480 --> 01:01:36,080
Speaker 1: responded as though that was a real thing. And then

1058
01:01:36,160 --> 01:01:39,600
Speaker 1: the same person with the same blood sugar got an

1059
01:01:39,640 --> 01:01:46,560
Speaker 1: accurate reading when I'm good. Now, that's a no sea bow, dude. Yeah,

1060
01:01:46,600 --> 01:01:49,800
Speaker 1: that's when you think some bad's going on and it isn't,

1061
01:01:50,200 --> 01:01:53,520
Speaker 1: and you get a bad response because you fucking created it.

1062
01:01:53,840 --> 01:01:56,320
Speaker 4: Another data thing I was thinking of, like that Strava

1063
01:01:56,400 --> 01:01:59,880
Speaker 4: app awesome, awesome for tracking things, but I used to notice.

1064
01:02:00,200 --> 01:02:03,680
Speaker 4: I remember once signing up to a running program training

1065
01:02:03,760 --> 01:02:07,480
Speaker 4: thing on my watch that gave me different intensities to

1066
01:02:07,600 --> 01:02:09,840
Speaker 4: run at, and sometimes I didn't want to do them

1067
01:02:09,840 --> 01:02:13,000
Speaker 4: because I'm like, well, people will see my run and

1068
01:02:13,000 --> 01:02:16,640
Speaker 4: they'll see a slow pace and so sad that I'm

1069
01:02:16,680 --> 01:02:19,360
Speaker 4: always running it a pushing the pace, which is not

1070
01:02:19,480 --> 01:02:21,520
Speaker 4: great for performance outcomes in the future.

1071
01:02:21,960 --> 01:02:23,160
Speaker 3: So ridiculous.

1072
01:02:23,600 --> 01:02:26,919
Speaker 1: Yeah, yeah, yeah, yeah. There's been more than a few

1073
01:02:26,960 --> 01:02:31,240
Speaker 1: times where not recently, but over the years. I've done

1074
01:02:31,280 --> 01:02:32,840
Speaker 1: a video of something in the gym and I look

1075
01:02:32,840 --> 01:02:35,480
Speaker 1: at the video and what I'm doing is relatively impressive,

1076
01:02:35,520 --> 01:02:37,160
Speaker 1: but I don't look as good as I want, so

1077
01:02:37,200 --> 01:02:41,200
Speaker 1: I fuck it off some vain I'm like, no, it's

1078
01:02:41,200 --> 01:02:43,560
Speaker 1: a bit of fat hanging out on my fucking finglet

1079
01:02:44,280 --> 01:02:47,600
Speaker 1: like ah, fuck now, and I know that I'm doing it,

1080
01:02:47,640 --> 01:02:50,160
Speaker 1: and I go do it, you know, at where human huh,

1081
01:02:50,240 --> 01:02:50,520
Speaker 1: and no.

1082
01:02:50,480 --> 01:02:53,040
Speaker 3: One else sees that. In us, no one would see

1083
01:02:53,040 --> 01:02:54,560
Speaker 3: what you see in that video.

1084
01:02:55,520 --> 01:02:58,800
Speaker 1: And I, you know, I know, I'm in relatively good shape,

1085
01:02:58,800 --> 01:03:01,800
Speaker 1: but it's like the as that that body dysmorphia thing

1086
01:03:01,920 --> 01:03:04,880
Speaker 1: still fucking hanging around a little bit. So I've just

1087
01:03:04,880 --> 01:03:08,760
Speaker 1: got to be aware that, Yeah, do I have body issues, yep,

1088
01:03:09,120 --> 01:03:11,040
Speaker 1: but at least I can be aware of them and

1089
01:03:11,120 --> 01:03:17,960
Speaker 1: acknowledge them. And Bobby has a podcast called call a

1090
01:03:18,080 --> 01:03:22,320
Speaker 1: Self Help Antidote I was blanking. And Robert Capuccio dot

1091
01:03:22,320 --> 01:03:26,240
Speaker 1: Com is his website. Self Help Antidote is his podcast,

1092
01:03:26,320 --> 01:03:29,080
Speaker 1: and you can find him on LinkedIn. Tiff has a

1093
01:03:29,120 --> 01:03:32,680
Speaker 1: podcast called Roll with the Punches Roll with the Punches Podcast.

1094
01:03:33,160 --> 01:03:36,600
Speaker 1: She's also she's fucking everywhere on Well, when I say

1095
01:03:36,640 --> 01:03:40,560
Speaker 1: she's fucking everywhere, I'm not sure about that, but you

1096
01:03:40,600 --> 01:03:45,400
Speaker 1: can see her many places in the virtual world. As

1097
01:03:45,440 --> 01:03:49,280
Speaker 1: for the previous comment, not sure.

1098
01:03:50,160 --> 01:03:54,400
Speaker 2: Roy kent of podcasting, I don't know.

1099
01:03:55,720 --> 01:04:01,080
Speaker 4: Oh come on, bro, no, I haven't wouldn't play on

1100
01:04:01,120 --> 01:04:01,520
Speaker 4: my thing.

1101
01:04:02,760 --> 01:04:06,080
Speaker 1: That's like saying I haven't breathed yet. Fucking open your

1102
01:04:06,120 --> 01:04:10,360
Speaker 1: lungs and get some ted lasso into you. Thank you everyone,

1103
01:04:10,480 --> 01:04:12,280
Speaker 1: appreciate you. I hope you've got something out of that.

1104
01:04:12,320 --> 01:04:14,280
Speaker 1: Thank you, Bobby, thank you, Tiff, thank you,