Speaker 1: I'll get a term. It's Bobby and tip from Craig.
Speaker 1: It's the project that you hope you're terrific. Let's start
Speaker 1: with the bloke. And I'm not going to be funny today.
Speaker 1: I'm going to start with the actual bloke. You're a
Speaker 1: pretend bloke, tiff Hi, Bobby?
Speaker 2: How are you all right? Craig? Aw's I going hops?
Speaker 1: It's gone all right? So what are we were? Tuesday?
Speaker 1: What are you? Monday night? Now?
Speaker 2: Monday night?
Speaker 1: Get you up, butter Cup, Good morning, good early afternoon
Speaker 1: to you, Tiffany and Cook?
Speaker 3: How are you fabulous? Fabulous?
Speaker 4: And I get excited when I get to chat with
Speaker 4: Bobby on the show because we used to catch up
Speaker 4: a lot, and I often don't get to be in
Speaker 4: the sessions with him, so I'm excited.
Speaker 2: I'm glad you got yourself a boyfriend. Now we're just
Speaker 2: not talking anymore, do we.
Speaker 1: Oh, you're not allowed to bring that up, Bobby. You're
Speaker 1: no law to bring that out. I get in trouble
Speaker 1: for that. I get letters. I get the letters from lawyers.
Speaker 1: Do not mention the relationship on a fourth than. Henceforth,
Speaker 1: you shall cease to discuss all matters getting into all
Speaker 1: private to activity and cook and Scott Berry fucking dissed.
Speaker 4: Sometimes Harps does try to have more inappropriate things to
Speaker 4: say on air, So.
Speaker 1: I'm just going to feedback. I get on Scott's fucking
Speaker 1: messages that he sends me in those short videos that
Speaker 1: I wish would be less grainy, But anyway, I just
Speaker 1: try and summarize it for the listeners. I haven't asked
Speaker 1: you about that for quite a few episodes.
Speaker 3: I went to say, you went to say weeks and
Speaker 3: it was like that at man weeks.
Speaker 1: That's true. I was going to stay weeks and I went, now,
Speaker 1: don't bush yourself. It's been fucking days anyway. That's all right,
Speaker 1: But all things good at camp You and Scott.
Speaker 3: Yep, fabulous, thank you.
Speaker 1: I see major. All I see in terms of you
Speaker 1: posting shit with him or related to him is the
Speaker 1: food that he makes you. It's like a match made
Speaker 1: in heaven.
Speaker 3: Oh my god, you're.
Speaker 1: A complete guts and he loves cooking food.
Speaker 4: I just got the famous brownies me goodness, well seals
Speaker 4: the deal, doesn't it. The thing I've eaten, O, we got,
Speaker 4: they've gone, it's gone already, whole batch. He's just had
Speaker 4: his first lesson in Tiff cook brownie portion and control
Speaker 4: all like thereof.
Speaker 1: Yes, so if you were ever on the fence, that
Speaker 1: was the game changer. Oh yeah, Bobby, do you have
Speaker 1: such like? Tiff loves food right, And sometimes when she's
Speaker 1: at the gym she goes and I don't mean like
Speaker 1: once a month, I mean every second time. I'm hungry.
Speaker 1: And so when she lifts weights, she gets hungrier through
Speaker 1: the workout and proceeds to tell me twenty five times
Speaker 1: in the hour how angry and hungry she is. Like,
Speaker 1: as somehow my fault. I don't eat for you. Don't
Speaker 1: come to the gym. If you're going to get grumpy
Speaker 1: and ungrateful, fuck off and need a pie. Just look
Speaker 1: like a bag of shit. I don't care. Just sit
Speaker 1: on the couch and eat yourself into oblivion. But don't
Speaker 1: come here and bitch. There's lots of listeners that might
Speaker 1: want your spot.
Speaker 4: To the gym, Bobby, don't you Sometimes don't you ever
Speaker 4: do a particular movement like single arm rose and something
Speaker 4: about engaging my core that way just makes this fiery
Speaker 4: feeling of intense hunger just wave over me. So I
Speaker 4: do that and then I'll stand up with God. That
Speaker 4: makes me hungry.
Speaker 2: Yeah, I notice I get very hungry when I do
Speaker 2: a single.
Speaker 1: Yeah, I think that's I think that's well documented in science.
Speaker 1: Is probably at least twenty papers on that the correlation
Speaker 1: between hunger increase and one arm rows, especially if your
Speaker 1: name's Tip and you're fucking crazy. But other than that, Hey.
Speaker 2: That's what I do at the end of the workout
Speaker 2: because if I don't have a snack as wall straight after,
Speaker 2: I've just gone mental.
Speaker 1: I'm sure there's something in the blood sugar kind of
Speaker 1: thing that's gone on there. All right, So speaking of that,
Speaker 1: we though we do, we don't know is going to
Speaker 1: be any good everyone, So you know, just be ready
Speaker 1: to push the off button at any stage. But we
Speaker 1: I don't think we three have ever had a collective
Speaker 1: discussion about because all of us come from background and
Speaker 1: working in gyms, training lots of people prescribing exercise, and
Speaker 1: lots of other stuff in the health wellness space, and
Speaker 1: we all still train and we all still try to
Speaker 1: keep in shape. And what we just discovered is that
Speaker 1: there's ten years between all three of us in that
Speaker 1: Tip being forty two, Bobby fifty two, in a minute
Speaker 1: and me sixty two, which probably is not a bad representation.
Speaker 1: I think our listeners kind of go up at about
Speaker 1: I think we go from not many in their twenties
Speaker 1: to quite a lot in their thirties, but thirties, forties, fifties,
Speaker 1: and even sixties we get listeners, which is good. Shout
Speaker 1: out to you old fucks just like me, welcome to
Speaker 1: the category. Couldn't enjoy it more? So I thought we might.
Speaker 1: And again, none of this is as Bobby and I
Speaker 1: spoke about recently. It's not advice, it's not a recommendation.
Speaker 1: But I, for one, like listening to people that I
Speaker 1: listen to or that I like or respect just when
Speaker 1: they talk about I like it when they talk to
Speaker 1: a guest or they're talking about a certain topic. But
Speaker 1: I like hearing about how they actually live, what they do,
Speaker 1: how they keep in shape, how they manage their mind
Speaker 1: or their food or their fucking energy, and all of that.
Speaker 1: So I thought we might just have a lazy talk
Speaker 1: about all of that stuff. So why don't we kick
Speaker 1: off with I want you to give me a score
Speaker 1: on ex thing I go for, like ten being you
Speaker 1: couldn't be any better at it? And one is complete
Speaker 1: dog shit. If let's go sleep off the top for
Speaker 1: you one as shit. Ten is good and of course
Speaker 1: it varies. But like over time, what's your kind of
Speaker 1: average score for sleep?
Speaker 4: I reckon it did sit between six and seven for me. Yeah,
Speaker 4: not ideal, not awesome, terrible, not like what are.
Speaker 1: The variables or the limiting or positive factors around that few?
Speaker 1: What helps and what gets in the way.
Speaker 4: A very stringent wind down routine and getting a bit
Speaker 4: early annoyingly is great. So if I if I do
Speaker 4: that process, well I can get to sleep. If I don't,
Speaker 4: I'm awake until you know, after twelve, one, two three,
Speaker 4: But regardless, I'll wake up anywhere between four thirty and
Speaker 4: five point thirty.
Speaker 1: I've never asked you this, but I just feel like
Speaker 1: it's going to be a low school I could be
Speaker 1: totally wrong. What's your school give? What type?
Speaker 2: Oh, it's about A three or four lately, not like
Speaker 2: I've ever. I had a doctor, Andrew Hiller, neurologists tell
Speaker 2: me that because of the extent of my brain damage.
Speaker 2: He said, you're never fully asleep and you're never completely awake,
Speaker 2: which explains a lot about my day to day life.
Speaker 2: So that made total sense. Thank you.
Speaker 1: That was that was that was worthwhile. Do you know
Speaker 1: what that actually means? Though? Like, what does that actually mean?
Speaker 1: You never fully awake?
Speaker 2: He just said that my my, my sleep wake cycles
Speaker 2: are so disrupted and my brain's not ever optimally switched
Speaker 2: on and it's not ever optimally switched off. He didn't
Speaker 2: really explain it because we had so much else to cover.
Speaker 2: There was like there was there was extensive damage and
Speaker 2: extensive things that he wanted to go over. What was
Speaker 2: interesting about this guy is he told me so many
Speaker 2: things about my life without ever asking me, without me
Speaker 2: ever filling out a survey. He was just like, right,
Speaker 2: this is kind of how your life went related to trauma,
Speaker 2: and especially blunt force trauma. This is when it happened,
Speaker 2: this and when it ended. I was like, Wow, this
Speaker 2: guy's like this guy spot on.
Speaker 1: Wow, that's incredible. What do you think in the overall
Speaker 1: both of you tif overall kind of of all the
Speaker 1: variables we talk about health, you know, sleep and exercise,
Speaker 1: movement and stress, and you know interpersonal relationships and anxiety
Speaker 1: and the impact of work and environment and all of that.
Speaker 1: Where do you put what's sleep?
Speaker 4: I put sleep sleep sits at number one, I reckon.
Speaker 4: But also some of those things that you mentioned have
Speaker 4: an impact on sleep. Sleep will knock all of them
Speaker 4: over real quick. But I think also some of them
Speaker 4: will peak anxiety and then affect your sleep.
Speaker 1: I think that's a really good point to make, Like
Speaker 1: none of these things really operate in isolation. Like you
Speaker 1: think about emotions affect your health, food affects your health. Well,
Speaker 1: think about the relationship for you between emotions and the
Speaker 1: state of mind and food. Like if you're hungry, your
Speaker 1: brain goes offline and your emotions go nuts or not,
Speaker 1: not totally, but you know what I'm.
Speaker 3: Saying a little bit.
Speaker 1: You do get kind of unlikable when you're hungry. Ah,
Speaker 1: what about you, Bobby, Where do you think that sits
Speaker 1: in the hierarchy of importance of kind of health factors
Speaker 1: that we can somewhat manipulate?
Speaker 2: Well, are you talking about eating food?
Speaker 1: No, We're talking about sleep.
Speaker 2: Oh? Sleep? Well, I think sleep is one of those
Speaker 2: things that we can highly influence. I mean sleep haging practices.
Speaker 2: What your morning afternoon evening tools look like, it's great.
Speaker 2: Are you going to impact your sleep? Are you getting
Speaker 2: sunlight in the morning like lately, I'm just struggling with
Speaker 2: a lot of things I'm not going to talk about
Speaker 2: the podcast, and my anxiety is skyrocketing. So I wake
Speaker 2: up a few times during the night, just like literally
Speaker 2: thinking about all this, these ruminating thoughts in my head.
Speaker 2: But are are you sticking to your rituals? Are you
Speaker 2: getting sunlight when when you're up early in the morning,
Speaker 2: you know, are you engaging a proper sleep hygiene? Are
Speaker 2: you sitting in doom scrolling like twenty seconds before you're
Speaker 2: going to sleep, an hour before you're going to sleep.
Speaker 2: Are you decompressing, doing something like light mobility work, just
Speaker 2: a little bit of movement, maybe a hot shower, some
Speaker 2: thermal regulation, you know, reading a book. Are you sleeping
Speaker 2: in a dark room? Cold room? Like, all of these
Speaker 2: variables we can manipulate. So I don't think we're absolutely
Speaker 2: in control of a lot of things, but I think
Speaker 2: sleep falls into the category of highly influenceable. If that's
Speaker 2: even more could you really pull that out and scrabble?
Speaker 1: Yeah, I reckon you could. I reckon you could on
Speaker 1: eight out of ten cats does countdown as maybe also,
Speaker 1: but just in the overall hierarchy everything you said, I'm
Speaker 1: on board with. But if you just had to pop
Speaker 1: it somewhere, if we're talking about all of the things,
Speaker 1: would it be in the top three sleep as a
Speaker 1: factor affecting health?
Speaker 3: Oh?
Speaker 2: Probably? Yeah, I say it's definitely up there.
Speaker 1: What do you think TIF is the most almost misunderstood
Speaker 1: or underrated thing, component, variable, factor, whatever you want to
Speaker 1: call it, that affects people's Well, we're kind of going
Speaker 1: for physical health, but let's go all over health. But yeah,
Speaker 1: now let's go physical health. Let's just talk about cells
Speaker 1: and physiology, anatomy and physical function. What do you think
Speaker 1: is the one of the things, if not the thing,
Speaker 1: because I've got one thing that sticks out for me. Also,
Speaker 1: I'll talk about my sleep if anyone's interested. But what's
Speaker 1: something that for you? You reckon? People don't think about
Speaker 1: enough when they think physical health.
Speaker 4: I think stress, which probably sounds like a dumb answer
Speaker 4: because they do think about it. But I don't think
Speaker 4: that we recognize what is stress for the breadth of
Speaker 4: what it is mental stress and how the nervous system
Speaker 4: is running, and all of the things that Like I'm
Speaker 4: because I do a range of different things, I can
Speaker 4: come home and say I haven't done any work today
Speaker 4: and I've done eight hours of work, I've paid. But
Speaker 4: because it's different stuff, or it might be a podcast
Speaker 4: and some clients and some this and some that, and
Speaker 4: I haven't done anything, and my brain doesn't ever switch off.
Speaker 4: And when your brain is on, you are in performance
Speaker 4: mode and you're listening stress hormones over time.
Speaker 1: Yeah, I actually think you're right in that, Like you said, oh,
Speaker 1: it's mainly Yeah, of course there's an emotional and a
Speaker 1: mental health impact, but also there is a very real
Speaker 1: physical impact, Like stress makes you physically sick, Anxiety produces hormones.
Speaker 1: You do not want continuous kind of pressure of the
Speaker 1: bad kind. We're not talking about U stress. We're talking
Speaker 1: about distress. You know, that negative stress that doesn't do
Speaker 1: us any good, that literally kind of creates disease. You know,
Speaker 1: you think it creates an inflammatory response in the body.
Speaker 1: Virtually every disease, if not every disease, is correlated with
Speaker 1: some kind of inflammation. Like there's a pretty clear path
Speaker 1: from what's happening in your head to what's happening in
Speaker 1: your body. So I think you know definitely that And
Speaker 1: you think just when like you walk on stage, or
Speaker 1: some people walk on stage, or some people forget stage.
Speaker 1: Some people go to a PTA meeting and they've got
Speaker 1: a talk for thirty second to the rest of the group,
Speaker 1: and you know, that's just a cognitive task, but it's
Speaker 1: an overwhelmingly disempowering physical proposition for them because they can't
Speaker 1: fucking breathe because their heart rates through the roof and
Speaker 1: their blood pressures a million over a million, and they
Speaker 1: feel a bit sick, and all of this is a
Speaker 1: physical consequence of something that's happening in their head.
Speaker 4: Yeah, and every spike needs recovery. Like I remember a
Speaker 4: couple of years ago sitting and thinking to myself, Oh,
Speaker 4: I've had a lot of stress this year, but I've
Speaker 4: equally had the same amount of overwhelming excitement. And excitement
Speaker 4: is similar neurochemistry. Excitement is the body amped up on
Speaker 4: a very similar chemistry. So that's excitements, not downtime just
Speaker 4: because it feels good. It's the mody hyper aroused m And.
Speaker 1: I think also conversely, while we're talking about hormones and
Speaker 1: impact on our health or psychology or emotion, you switch
Speaker 1: that around to being with someone that you fucking love like.
Speaker 1: And I'm not even being funny, but you think about
Speaker 1: you being with Scott, spending time with someone that you
Speaker 1: someone that you someone that you care about. I didn't
Speaker 1: want to commit you, right, so I just fucking gave
Speaker 1: you an escape route. You're welcome someone that you care
Speaker 1: about Scott. I know you love her though it'll come, mate,
Speaker 1: she'll say it one day. Just fucking be patient. But
Speaker 1: you're spending time with him, assuming you're not having a
Speaker 1: blue is literally good for your health. Literally, you know,
Speaker 1: people don't think about that like that's so important, and
Speaker 1: think about conversely when you know people are like my
Speaker 1: mum and dad who've been married four sixty five sixty
Speaker 1: five years, like, oh my god, I'm you know, like,
Speaker 1: how do you think that's going to go when one
Speaker 1: of them is not around? I'm terrified about that. But
Speaker 1: it's just tis what it is, you know, there's just
Speaker 1: they're literally, you know, not always, but for the most part,
Speaker 1: that proximity and that familiarity and that love and that
Speaker 1: certainty and that predictability and all of those intertwining variables
Speaker 1: make their life better because they're with each other and
Speaker 1: near each other fucking all the time, all the time.
Speaker 4: It's been a far more visceral response and experience for
Speaker 4: me because I haven't had it for so long that
Speaker 4: to feel that now and notice sometimes like the dial
Speaker 4: is down on the thinking and the producing and the
Speaker 4: doing because it's like, oh, it's just nice to spend time.
Speaker 4: So now I'm not looking for things to achieve all
Speaker 4: the time, and what can we do and what can
Speaker 4: we squeeze in? Is just yeah, So that's it's interesting.
Speaker 1: M Bobby. Can we open a new door and ask
Speaker 1: you about I want to ask you a specific question first,
Speaker 1: which I don't know if you'll have a specific answer to,
Speaker 1: But if you had to describe your relationship with food,
Speaker 1: like what what would that look like if you had
Speaker 1: to explain you and food? Is it standard? Is it weird?
Speaker 1: Is it kind of boring and predictable?
Speaker 2: It's probably anxious avoidant? Go on, I fucking here's the thing.
Speaker 1: Tip. You never know what's going to come out, do
Speaker 1: you know? Sometimes I think funk I should be taken notes.
Speaker 1: This is mind blowing. Other Times I'm like, oh what.
Speaker 2: Now? And how do I explain this? Let me hang
Speaker 2: on to a rock as I try to walk this.
Speaker 2: I got into rock today at work, so like it anyway?
Speaker 1: Can you get back on topic rain men.
Speaker 2: It like I really I obsessed with the foods, like
Speaker 2: I really really want it, and I felt like I
Speaker 2: need it, and I'm constantly trying to sneak it into
Speaker 2: my daily routine in my life. And then that's it.
Speaker 2: I'm done with it. I completely avoid it. Not food altogether,
Speaker 2: but some of my trigger foods like crunchy shit. I
Speaker 2: have a very dysfunctional relationship with crunchy things like popcorn, pretzels. Yeah,
Speaker 2: what about.
Speaker 1: We call an Australia chips or in the state's crisps
Speaker 1: or you know, like salt vinegar or barbecue chips. What
Speaker 1: do you how do you go with those?
Speaker 2: Not interested at all?
Speaker 1: Wow?
Speaker 2: No, I mean hot chips. Yeah, but every once in
Speaker 2: a while, like a proper chip will be really nice.
Speaker 1: But so crisps, Nah, what's your what's your nutritional kryptonite?
Speaker 2: It's probably it's probably not sweets as much as it's
Speaker 2: just like a lot of pasta and bread and things
Speaker 2: like that. Pizza, Oh, that's so nice. So do you
Speaker 2: feel like Chinese takeaway is really nice? Curry? So there's
Speaker 2: all these foods that they just absolutely love, and then
Speaker 2: I'm like, nah, that's it. I'm on, I'm on plant
Speaker 2: based for the next fours.
Speaker 1: I don't care I chicken CASHW stir fry. I think
Speaker 1: I've taken you to the chicken cashw stir fry joint.
Speaker 1: And then I'll wake up at three o'clock and I
Speaker 1: want to drink a fucking ocean because there's so much
Speaker 1: salt in it.
Speaker 2: Yea, actually, so that's kind of the things that I
Speaker 2: run into problems with.
Speaker 1: Yeah, yeah, so I'll just quickly reverse for me everyone.
Speaker 1: I think for me personally, sleepers right up there. Everything
Speaker 1: goes better. Everything isn't perfect, and everything isn't fixed, But yeah,
Speaker 1: if I'm under slept, I think it's almost for me.
Speaker 1: I mean, of course, in terms of real life obviously
Speaker 1: food and oxygen are pretty fucking important, but day to
Speaker 1: day kind of survival and thriving and performance for me,
Speaker 1: slippers paramount food has always been my biggest challenge, but
Speaker 1: I would say it's far less of a challenge now.
Speaker 1: It's just kind of I'm in a kind of a
Speaker 1: system or a model or a protocol that works for me,
Speaker 1: and it's not robotic, and it still gives me joy
Speaker 1: and it still tastes good. But you know they're just
Speaker 1: shit that I will never eat. So if we and
Speaker 1: then how do you go, Bobby, Because I mean you
Speaker 1: and I have trained quite a few times, but not
Speaker 1: we've probably trained in our lives ten times together or
Speaker 1: something like that. Hard when you live on the other
Speaker 1: side of the world. But what is your training kind
Speaker 1: of philosophy or protocol. Now at almost fifty two with
Speaker 1: a few injuries.
Speaker 2: Yeah, I'm just happy I can move. I do basically
Speaker 2: two on one day off training, so you know, kind
Speaker 2: of like a push pull routine that feels nice for me.
Speaker 2: It feels okay for my joints. So training, I'm always
Speaker 2: in a lot of pain. I have a lot of injuries.
Speaker 2: You know, I have a new one from last year
Speaker 2: that's just not going away. But I try to move
Speaker 2: as often as possible. I am just a different human
Speaker 2: being when I'm in the gym every day.
Speaker 1: So explain to people people who don't know what push
Speaker 1: pool means. And also training, So you're talking about strength training,
Speaker 1: and you're talking about strength training two days in a
Speaker 1: row and then a day of nothing or oh no,
Speaker 1: I mean I move around a lot.
Speaker 2: It's active rest. I'm never going to do a cardio.
Speaker 2: You will never see me on a treadmill walking to nowhere,
Speaker 2: or on a stair climber like climbing stairs that go
Speaker 2: absolutely freaking nowhere, because I live in San Diego and
Speaker 2: I have this amazing cardio machine. We call it outside,
Speaker 2: and I just go out there and I move. So
Speaker 2: that's kind of cool.
Speaker 1: You just insulted all our friends who do tread millan
Speaker 1: steak climber.
Speaker 2: I support people doing whatever they want. I just cannot
Speaker 2: sit there on a bike that's just not going anywhere,
Speaker 2: like what am I doing? Like to me, that is
Speaker 2: the most mind numbing, repetitive thing ever. But I could
Speaker 2: get outside and move. I restructure my environment in a
Speaker 2: way where movement is a natural consequence of day to
Speaker 2: day necessity. So for example, I'm about nearly a kilometer
Speaker 2: from a shop I frequent. So if I'm gonna go
Speaker 2: there and pick up things like avocados, eggs, whatever, you know,
Speaker 2: whatever I need, it's just like it's found movement. I'm
Speaker 2: gonna walk there. I'm not gonna jump into the car
Speaker 2: and drive down there and then I'm just gonna walk home.
Speaker 2: So that's just movement built into your day. So I
Speaker 2: try to do things like that. Although living in this place,
Speaker 2: I'm probably the building's very self can so I'm not
Speaker 2: moving as much as I should be, But I try
Speaker 2: to build movement into my day to day environment.
Speaker 1: And for people who live wights and understand a little
Speaker 1: bit more nuanced, would you say that your workouts kind
Speaker 1: of body building ish or more power based or more
Speaker 1: kind of like what how would you? Or more kind
Speaker 1: of super setting, more circuity? What is your strength training
Speaker 1: or your white training? Anyway, look like.
Speaker 2: Got a minute rest between sets supersets, just so I
Speaker 2: can kind of get through it. I like the way
Speaker 2: that feels. I like the continuous movement. My repetition range
Speaker 2: is a lot higher than it used to be. I
Speaker 2: like to stick to anywhere in twelve to twenty repetitions
Speaker 2: just because one, you know's that's where my body's at
Speaker 2: right now, that's where my injuries are. So for me,
Speaker 2: the problem I have with training is a lack of discipline,
Speaker 2: and that's not getting into the gym. It's listening to
Speaker 2: my body and self regulating. So I will try to
Speaker 2: train just probably probably because of the mentality we grew
Speaker 2: up in right when we started training. I will try
Speaker 2: to train with the same intensity and effort one days
Speaker 2: when I'm fatigued and underslapped as days when I'm feeling great.
Speaker 2: And that is not that's just not smart long term,
Speaker 2: That's not a great way to train. So and I've
Speaker 2: paid for it.
Speaker 1: You, you and I both we both got probably overlapping
Speaker 1: and corresponding injuries, but we're both. I think you ruptured
Speaker 1: your I've ruptured my peck. Did you tear your peck
Speaker 1: off as well?
Speaker 2: Oh, like heroically? Yeah?
Speaker 1: And did you not come out like a couple of
Speaker 1: months after that when you were out here once where
Speaker 1: it was like not long after that injury?
Speaker 2: Yeah?
Speaker 1: And did you ever have an op No? No, of
Speaker 1: course not. Yeah, may either fuck operations.
Speaker 2: I had to go to douzled off that week. So
Speaker 2: I use canesio tape to like kind of like tape
Speaker 2: my pack to my room cage. And I just laughed exactly.
Speaker 2: It seemed like a good idea at the time.
Speaker 1: I'm with you, Yeah, what do those surgeons know? Have
Speaker 1: you seen this tape? And so when you when you
Speaker 1: tear it off the origin or the insertion, like whichever
Speaker 1: end it's hat, then it kind of just a hears
Speaker 1: or sticks to the muscle underneath right, kind of just
Speaker 1: form scar tissue? Is that what's happened with you?
Speaker 2: I don't know. I got to take the canesio tape off.
Speaker 2: I mean it's been several years now.
Speaker 1: Yeah, you should have a look. It's probably a bit
Speaker 1: fucking stinky too. You should maybe, I don't know, take
Speaker 1: a shower. That's been a while too, and.
Speaker 2: My packs will fall off.
Speaker 1: Just get yourself one of so if you can borrow
Speaker 1: one of TIFF's bras, that'd be pretty snug on you.
Speaker 1: And she's set herself. She doesn't really need them, so.
Speaker 3: She'll carry my keys.
Speaker 2: In my wave comes home. I'm like, I'm just I'm
Speaker 2: trying something new. Craig said, yeah, yeah, yeah, and Tiff volunteered.
Speaker 1: Tiff, what about tell I think people will be more
Speaker 1: interested than you than me and Bobby, more interested in
Speaker 1: you than us two because the majority of our listeners, ladies,
Speaker 1: I'm just going to grab something. You just talk for
Speaker 1: thirty seconds about your training. Strength, balance, strength is power?
Speaker 1: Is it? I know I'm involved in some of it,
Speaker 1: but just share with everyone.
Speaker 4: Yeah. I probably still would place myself in a bit
Speaker 4: of a kind of a hybrid category with my training
Speaker 4: and training goals. I've moved into at a big strength focus.
Speaker 4: So I used to always be, you know, predominantly high
Speaker 4: intensity and boxing and interval training.
Speaker 3: I love it. I love the way that makes me feel.
Speaker 4: And over the last few years, with hormonal changes and
Speaker 4: the body just saying nah mate and introducing strength, I've
Speaker 4: moved into strength being the main focus now and recently
Speaker 4: just reintroducing hit a couple of times a week in
Speaker 4: a quantity and an intensity that's going to work for
Speaker 4: me because I think, especially sorry high intensity, high intensity
Speaker 4: interval training, so a bit like Bobby, I don't I
Speaker 4: don't prioritize cardio. I do a lot of walking the
Speaker 4: dog and that so I move a lot. But I
Speaker 4: think that especially as a female from you know, the
Speaker 4: stuff that I follow with doctor Stacy Simms, still accessing
Speaker 4: a couple of sessions where I'm doing short bursts of
Speaker 4: really high intensity is good for me and it makes
Speaker 4: me feel good. But I have had to learn relearn
Speaker 4: what dose works for me and how to recover and
Speaker 4: how to rest in between that, because what I'm great
Speaker 4: at is the discipline of if I do it today,
Speaker 4: I'll do it tomorrow and I'll do it every day
Speaker 4: after that. What I'm not great at is doing it
Speaker 4: twice a week.
Speaker 1: Oh wow, that's interesting. Yeah, Bobby, talk to us about
Speaker 1: the need for people to understand, like Tiff spoke about
Speaker 1: finding the right dose or the right volume, sets reps,
Speaker 1: the right intensity, because it's not like, oh, there's one
Speaker 1: answer to that, there's eight billion answers to that. Talk
Speaker 1: us a bit. Talk us through a little bit about
Speaker 1: someone's listening to this. Now they already trained, but a
Speaker 1: cardio bit CrossFit, but hit the traditional weight training. Talk
Speaker 1: about the importance of that kind of stuff, the intensity
Speaker 1: and the frequency and the volume and all that stuff.
Speaker 2: I mean, there's there's three variables here that I think
Speaker 2: are very important. One is desired outcome right, two is
Speaker 2: what does the research say? And three is bioindividuality. And
Speaker 2: if there was a fourth factor to really consider, it's
Speaker 2: psychological engagement, like what's accessible, what's doable, what's what is
Speaker 2: your realistic entry point? Because the best workout, safety being
Speaker 2: of the utmost consideration is the one that produces a
Speaker 2: consecutive workout. So the perfect workout is one that you
Speaker 2: can do consistently. Like that's the bottom line. Two questions
Speaker 2: to ask yourself is you know who am I? What's
Speaker 2: my not? You know this is not like it like
Speaker 2: esoteric type of question. Who am I? In terms of
Speaker 2: am I a novice? How long have I been training?
Speaker 2: How how old am I? And what's my what's my
Speaker 2: desired outcome? I think those two variables are a good
Speaker 2: way to lead into how do you structure a routine?
Speaker 1: Yeah? I think the thing to think about too for
Speaker 1: people is and no disrespecting this just an observation. How
Speaker 1: many people go. Let's say we pluck a random gym
Speaker 1: and one hundred people from that random gym, and you
Speaker 1: sit them all down and you say to them, just
Speaker 1: out of curiosity, put up your hand. If your goal
Speaker 1: is to improve, to change, to lose a bit of fat,
Speaker 1: to gain a bit of muscle, to improve performance, improve function,
Speaker 1: improve output outcomes, pretty much every hand will go up.
Speaker 1: And then if you said put up your hand, if
Speaker 1: your job is pretty much to just stay where you are,
Speaker 1: no one's going to say one or two might say
Speaker 1: I'm about maintenance now, right. But the other thing is
Speaker 1: that most people pretty much train maintenance like there's not
Speaker 1: necessarily much variety or aggression or overload, or they're following
Speaker 1: a protocol that isn't necessarily based on what they want,
Speaker 1: which is change, which is physical transformation. Growth might be flexibility,
Speaker 1: it might be speed, might be muscular aerobic endurance. It
Speaker 1: might be just I want less back pain, I want
Speaker 1: a lower blood pressure, I want to sleep better. Right,
Speaker 1: But I think there's a lot of emotion around exercise
Speaker 1: and we tend to do not that we should necessarily
Speaker 1: be doing what we hate, of course, but when we
Speaker 1: only do the things we're good at, or we only
Speaker 1: do the things that are fun, or they only do
Speaker 1: the things that we enjoy, that's probably going to be
Speaker 1: a governor or a limitation on our potential to get
Speaker 1: where we want to go. Do you see that in
Speaker 1: the gym tip? Or do you ever have that conversation
Speaker 1: with your clients?
Speaker 2: Yeah?
Speaker 4: Yeah, And I think I've become so aware of just
Speaker 4: that conversation around how much you really like do you
Speaker 4: really want it? Is it a nice to have or
Speaker 4: are you going to work for it? Because get like,
Speaker 4: client people have different thresholds of what they're willing to
Speaker 4: put in, So you just have to make sure that
Speaker 4: if there's a misalignment between what they're bringing in and
Speaker 4: doing and what they're asking for. You need to have
Speaker 4: that conversation.
Speaker 1: Yeah.
Speaker 2: Yeah, I think there's a big distinction between working out
Speaker 2: and training, and I don't think a lot of people
Speaker 2: make that distinction. And I'm not saying that one is
Speaker 2: better than the other, because let's say you are someone
Speaker 2: who just wants to work out, you know, consistent movement,
Speaker 2: like we were talking about earlier sleep and we were
Speaker 2: talking about stress. If there was one variable that I
Speaker 2: think is the single most accessible and supports all the
Speaker 2: other variables, it is movement. I mean, we could dive
Speaker 2: into that, we could just like, you know, touch upon
Speaker 2: that statement and go. But like, movement is a very
Speaker 2: important lever. So if you're someone who just wants to
Speaker 2: work out a few days a week, there's nothing wrong
Speaker 2: with that. But if you're someone who wants an outcome
Speaker 2: that's different from what you're currently getting in the gym,
Speaker 2: or there is a very specific strategy and progressive valid
Speaker 2: that's wired.
Speaker 1: This is a little bit of a philosophical question. But Bobby,
Speaker 1: with you, who should we trust? Like, because this I
Speaker 1: literally been told this, I don't know asand I was
Speaker 1: going to say a thousand could be less, but a
Speaker 1: lot of times I just don't know who to listen to.
Speaker 1: I don't know who to trust. Everyone says different things
Speaker 1: about the same topic. I've had five trainers, they all
Speaker 1: tell me different shit. I have five dietitians, they all
Speaker 1: tell me different stuff like how much do we? Which
Speaker 1: is why I try very hard on this show just
Speaker 1: to talk about stuff rather than direct people in a
Speaker 1: particular on a particular path, Like how does the average person?
Speaker 1: I mean that positively, but who isn't a guru or
Speaker 1: an expert in physiology or exercise or any of this stuff.
Speaker 1: How do they know who to listen to? Do you
Speaker 1: have any kind of guide rails that? Well?
Speaker 2: I think that's a really important question because it's confusing,
Speaker 2: isn't it. There's so many conflicting voices, and so many
Speaker 2: of those voices are directly in conflict with one another.
Speaker 2: What I mean is it's like, Okay, you need to
Speaker 2: do this, and then you listen to somebody else on
Speaker 2: social media and they're like, Okay, I know you were
Speaker 2: just listening to Craig's podcast, and if you do what
Speaker 2: Craig tells you do, you're going to die young and
Speaker 2: get injured and somebody says, well, you know, I was
Speaker 2: listening to Bobby and Craig and the both of these
Speaker 2: guys don't know what they're talking about. And for someone
Speaker 2: without a scientific background, who doesn't have the time to
Speaker 2: unpack all these years of research, how do you know?
Speaker 2: And you have to be one of the voices you
Speaker 2: listen to regardless of where you land, because there is
Speaker 2: bioindividuality and there is a difference in preferences and tolerance
Speaker 2: in accessibility, lifestyle. So you've got to be at the
Speaker 2: center of that equation. In terms of people external to you,
Speaker 2: one are they pulling from empirical evidence and practical application?
Speaker 2: I think both are important. Are these people that are
Speaker 2: going off of what works for them or can they
Speaker 2: point to peer reviewed, duplicated evidence to support based on
Speaker 2: what we know? This is kind of a sensible recommendation
Speaker 2: for this goal need, want, and ability. And there's someone
Speaker 2: who also is consistently working with people day to day
Speaker 2: so they understand how theory bridges the gap with application
Speaker 2: and all of the variables that come with that and
Speaker 2: all of the challenges that come with working with complex,
Speaker 2: imperfect human beings.
Speaker 1: And let me just clarify one thing everybody that a
Speaker 1: few of you might not have heard, the term bioindividuality
Speaker 1: or Bobby is saying, is that the same thing doesn't
Speaker 1: work the same way for everybody, and different things work
Speaker 1: for different people. And like a lot of the stuff
Speaker 1: that I do personally would not be good for most
Speaker 1: people that I know because they don't live in my body.
Speaker 1: They don't have my biology, my physiology. They don't have
Speaker 1: the medical challenge or the injuries, or the bullshit or
Speaker 1: the sixty two year old body or so the challenge
Speaker 1: for us is to listen to people that we trust.
Speaker 1: Don't necessarily believe everything, but listen, I think, and then
Speaker 1: see what's going to work for you. Like if what
Speaker 1: is your body taught you that no one else has
Speaker 1: taught you, Like you never heard this anywhere, you didn't
Speaker 1: read it, you didn't listen to it, but you know
Speaker 1: something that your body taught you that is probably specific
Speaker 1: to you.
Speaker 3: I think that how it reacts to.
Speaker 4: That specific type of training, how my energy and mood
Speaker 4: and brain reacts to intensity. Which is why it's become
Speaker 4: important for me to manage everything so that I can
Speaker 4: still include that in my life.
Speaker 3: And I think.
Speaker 4: Yeah, figuring out the balance between what I think my
Speaker 4: physical goals are, but also what is healthy for my
Speaker 4: mind and my lifestyle, what do I enjoy as well,
Speaker 4: and finding a balance between those two things.
Speaker 1: Bobby, let's assume that your sleep's good in this hypothetical
Speaker 1: that I'm setting you up. But let's assume you know
Speaker 1: you're sleeping pretty well. Do you know when you are
Speaker 1: cognitively at your best and physically when your best typically
Speaker 1: like through the day. Like for example, I have a
Speaker 1: problem coming with the Crab's my training partner everyone, and
Speaker 1: the problem is he likes to train it four, but
Speaker 1: I'm not at my best at four. So We're gonna
Speaker 1: have to have big boy, big pants, grown up conversation.
Speaker 1: I'm gonna go Crab. I love you, Gibbs, cuddle, but fuck,
Speaker 1: can we train at one or twelve sometimes? Because by
Speaker 1: four I'm on the slide and my strength is not
Speaker 1: the same, and my energy is not the same, and
Speaker 1: my focus is not the same, and my emotions aren't
Speaker 1: the same. I almost resent training at four sometimes, which
Speaker 1: is nobody's problem. That's just how my body works. What
Speaker 1: about you, Bobby, do you have anything similar?
Speaker 2: Yeah? You know, I learned this because when my career
Speaker 2: was mostly traveling, consulting, and rating. On the days when
Speaker 2: I was home and raiding, I had a lot. Nobody
Speaker 2: cared when I was writing, just as long as you know,
Speaker 2: I was meeting my deadlines. And what I learned about
Speaker 2: myself is, all things being equal, I am most effective
Speaker 2: in the morning and in the evening afternoon. It's kind
Speaker 2: of like a downtime from As a matter of fact,
Speaker 2: my strategy was the opposite. I would train in the
Speaker 2: afternoon between two and five because that's when I felt
Speaker 2: cognitively at my worst. So I knew if I train,
Speaker 2: if I trained first thing in the morning, like really hard,
Speaker 2: I'd be wiped out for the rest of the day.
Speaker 2: Of course, I can go out and train and get
Speaker 2: some movement, but if I was going to do some
Speaker 2: intense resistance training, I wanted it to be when I
Speaker 2: was at my worst cognitively because that would give me
Speaker 2: a pick me up that would switch me on and
Speaker 2: prepare me to work all night.
Speaker 1: That's interesting in an ideal world where there are no
Speaker 1: obstacles or variables, and you could just pick when you
Speaker 1: did cardio and when you did strength. In a twenty
Speaker 1: four hour period. What would that be for you?
Speaker 3: Cardio morning strength? Maybe three well.
Speaker 1: Morning one am or eleven nine.
Speaker 4: I like six six or six thirty seven am. It
Speaker 4: is good and strength and strength three three to four.
Speaker 4: See when I was boxing, my boxing trainer trained at
Speaker 4: four pm and they were long sessions, and that didn't work.
Speaker 4: I would drive down and literally be falling asleep behind
Speaker 4: the like so exhausted and resentful. Wasn't a great time
Speaker 4: for my body. And I just now that I'm managing
Speaker 4: my own timing on when I train, I just won't
Speaker 4: go and do like high intensity cardio or boxing at
Speaker 4: that time of day.
Speaker 1: How long does it take for you, Bobby, to turn
Speaker 1: something something that you're not currently doing but you recognize
Speaker 1: you should be doing it consistently. How long does it
Speaker 1: take for you to kind of turn that into for
Speaker 1: one of the better word, a habit or just a hardwirde.
Speaker 1: You know, this is just your new normal. This is
Speaker 1: not you being disciplined or exhibiting self control, and you know,
Speaker 1: but now this is just what you do. And I'm
Speaker 1: sure it varies from task to task or skill to skill,
Speaker 1: But what's your kind of timeline with that?
Speaker 4: Yeah?
Speaker 2: It varies quite a bit. I think, let's say dietary habits,
Speaker 2: for example, anywhere from anywhere from three to ten days.
Speaker 2: Like if I could just say, okay, no bullshit for
Speaker 2: the next.
Speaker 1: Three days and very quick, that's very quick because my
Speaker 1: fucking months.
Speaker 2: I think for me, there's there's other factors involved. Like
Speaker 2: if I if I'm eating well for two days and
Speaker 2: then like you know, I walk by a pretzel and
Speaker 2: just it just catches my attention, you know, you know,
Speaker 2: I circle around the pretzel, you know, I pretend I'm
Speaker 2: not going to buy it. Then I just touched the bag.
Speaker 2: Next thing. Now like I'm on my couch.
Speaker 1: Like carbohydr full carbohydrate, full play from over here.
Speaker 2: I wake up the next morning like covered in pretzel dust,
Speaker 2: hating myself. I could just avoid that.
Speaker 1: Knowing I am fucking useless.
Speaker 2: I knew it. Yeah, that's that's that's pretty much that
Speaker 2: that's the exact script. So but if I can avoid
Speaker 2: that for three to seven days, it becomes so much
Speaker 2: harder for me to pick something up because I feel
Speaker 2: really good about what I'm doing in physiologically, I feel
Speaker 2: so much better, so much clearer, because like, for example,
Speaker 2: if I'm eating a lot of carbohydrates. I get quite angry.
Speaker 2: And then I'm not using judgment. But let's say my
Speaker 2: CARB's are low and I'm just eating lean meat. I'm
Speaker 2: mostly plant based. Well, I could go. I could go
Speaker 2: all day without eating. So there's not this. Oh, let
Speaker 2: me grab what's available. I don't need anything to be available,
Speaker 2: because you know, my ratio of fat and protein are
Speaker 2: sustaining me. So I think, you know, if I could
Speaker 2: just stare with something for a few days, I'm pretty good, Tiff.
Speaker 1: Can I ask a specific question? Thank you, Robert, so
Speaker 1: your bloke yesterday I made you? Was it chocolate brownies?
Speaker 1: What was it?
Speaker 3: Chocolate brownies?
Speaker 1: Okay? Now? Can I just could you describe to usk,
Speaker 1: let's say, a not a dinner plate? What's the other
Speaker 1: little one? Bred? And what is that little one called
Speaker 1: a little plate? Like you have a sandwich on one
Speaker 1: of those? Right? I don't know how big. I'm not
Speaker 1: a crockery expert. Ring my mum, she'll tell you in
Speaker 1: a fucking second. How big was that brownie compared to
Speaker 1: one of those smaller plates?
Speaker 3: I reckon?
Speaker 4: If I hold up this remarkable here, if anyone's familiar
Speaker 4: with remarkable advices, which are probably about the size of
Speaker 4: an iPad, A larger iPad, I think it would have
Speaker 4: been that size.
Speaker 1: And is there any of that left that?
Speaker 3: No, there is not your honor.
Speaker 1: And yeah, if you could just move forward, and over
Speaker 1: what time period did you consume that?
Speaker 3: Well?
Speaker 4: I sent him message sometime before training yesterday, at maybe
Speaker 4: about two pm that said most and that was me.
Speaker 3: That was in relation to.
Speaker 4: The amount of brownie I had already consumed and then,
Speaker 4: which was a lot of very dense brownie. And I
Speaker 4: came home and I cooked myself a delightful, nice clean
Speaker 4: chicken breast and steamed veggies. I was like, I'm good,
Speaker 4: we'll just load up on this, we'll get some protein,
Speaker 4: we'll clear the slate. And about half an hour after that,
Speaker 4: not at all hungry. Like a crack addict, I had
Speaker 4: to have another breas.
Speaker 1: Had to sub your subconscious. While you're telling yourself, oh,
Speaker 1: I'm just going to eat this, your subconscious has gone
Speaker 1: fucking no, Nope, that's in the fridge.
Speaker 4: Yeah, And I cannot have it. I cannot, Like a
Speaker 4: drug addict, I cannot have it in the house. I
Speaker 4: cannot forget about it. If I know it's in the house.
Speaker 1: Well, that is interesting. Not trying to be disrespectful to
Speaker 1: any people with addiction battles, by the way, how like
Speaker 1: I'm thinking about just that, Like I saw a picture
Speaker 1: of it on I don't know, Insta or Facebook or something.
Speaker 1: My guess would be that that thing that big would
Speaker 1: be heading towards three thousand calories. I've mainly fat and sugar.
Speaker 1: Now some of our listeners want to know, how the
Speaker 1: fuck can you eat that? How the fuck can you
Speaker 1: eat that? And how big muscles and veins and shit
Speaker 1: and be lean? What is that about?
Speaker 2: You know?
Speaker 3: I think that I think about it is a lot.
Speaker 4: I think that generally the way that I eat with
Speaker 4: savory food with most of my nutrition is really good
Speaker 4: and better than I think it is. Like I eat
Speaker 4: quite clean. I don't eat a lot. I'm not a
Speaker 4: bread person. I'm not a past a person. I'm like
Speaker 4: a lean meat and vegetables. But I that junk food aspect,
Speaker 4: like that's if I'm going to indulge, it's going to
Speaker 4: be amazing. And you know when I don't do it
Speaker 4: all the time, Like I don't have that stuff in
Speaker 4: my house because I cannot be responsible for it.
Speaker 1: If Tiff, it ever gives you any advice around nutrition,
Speaker 1: don't fucking listen, Okay, I just wait, sure, I'm only kidding.
Speaker 2: I think that's actually very good advice, because when people
Speaker 2: pathologize food, I think one does a lot of shame,
Speaker 2: and then when they have a food, it's this thing
Speaker 2: that they shouldn't be having. It's bad. I mean, you know,
Speaker 2: I've never seen like a Brownie commit grand theft, auto
Speaker 2: or premeditated murder. There's no such thing as bad food.
Speaker 2: I think there's just bad patterns and relationships to certain foods.
Speaker 2: So if you're going to eat some thing once in
Speaker 2: a while because you enjoy it and it emotionally fulfills you,
Speaker 2: I think that's great. But also again what Tiff was
Speaker 2: saying is I can't have it in the house. I feel, like,
Speaker 2: you know, going back to James Clear and atomic habits,
Speaker 2: we overestimate the power of willpower and like white knuckling
Speaker 2: our way through our behaviors, but we underestimate identity. Who
Speaker 2: am I and who I want to be? And what
Speaker 2: choice would this person make an environment? If something's not
Speaker 2: in your house, it's a much bigger decision. It's like
Speaker 2: it's not like, Oh, there's this impulse I just reach
Speaker 2: for food. I know where it is. I've got to
Speaker 2: put a code on, run to the shops. There's a
Speaker 2: lot of space there between stimulus and response. So by
Speaker 2: the time I get to the shops, I have to
Speaker 2: make a conscious decision I want this. It's not a
Speaker 2: reflexive behavior. So I understand that's a lot harder to
Speaker 2: do when you live in a household with multiple people
Speaker 2: and they might not be keen or cooperative. But as
Speaker 2: much as you can structure your environment around the behaviors
Speaker 2: that are congruent with who you want to be in
Speaker 2: the outcomes that you want to experience, the more successful
Speaker 2: you'll be in.
Speaker 1: The long term. I agree. Nonetheless, you don't understand the
Speaker 1: magnitude of what you fucking ate it was. We're not
Speaker 1: talking about a bit of brownie. We're talking about all
Speaker 1: the brownie. Like, yeah, good theory, Bobby, come to her
Speaker 1: house and have a look at that, and then you.
Speaker 2: I'm not looking at that?
Speaker 1: What about? What about one of the challenges that people
Speaker 1: talk to me about a lot around all of this
Speaker 1: self regulation, self management, you know, being physically mental now
Speaker 1: she emotionally socially healthy, is socializing because especially in Australia,
Speaker 1: I'm sure in America, like the is a big kind
Speaker 1: of intertwining of eating or drinking, especially in Australia, eating
Speaker 1: and drinking and spending times with friends, and it's almost
Speaker 1: like a you know, if well, if you're not eating
Speaker 1: all this stuff and drinking at least a couple of beers,
Speaker 1: like you can't have fun because this is the point.
Speaker 1: The point is the beer and the food and the
Speaker 1: barbecue and the silliness, and which I'm not against that either,
Speaker 1: but how do we how do we navigate that? Do
Speaker 1: we just go Saturday night it's going to be blowout,
Speaker 1: I do it and then I'm back on track, or
Speaker 1: even in the context of that social environment, do we
Speaker 1: try to self manage somewhat? Tiff, what do you.
Speaker 4: Think As you started to talk about that, I was
Speaker 4: thinking and I'll say this and if it doesn't answer
Speaker 4: the question, to hit me over the head when I
Speaker 4: so Scott brought the brandies around and he linked them
Speaker 4: with me if he was here and I had a
Speaker 4: brownie and he was still here, or I'm with people
Speaker 4: because this happened all the time when I'm hanging out
Speaker 4: with people, and we've got dessert and we eat it.
Speaker 4: I don't need it or want it. I don't want it.
Speaker 4: My body doesn't want it. The same they can leave
Speaker 4: and like a switch goes and all of a sudden,
Speaker 4: I have to eat it. I have to eat what's left,
Speaker 4: and I go that is interesting. What's that about?
Speaker 3: What is you know?
Speaker 1: Like?
Speaker 4: Is it a dopamine thing? Is it a loneliness trigger?
Speaker 3: Is it a like? What is the trigger that goes? Now?
Speaker 4: I actually don't want that to I'm alone now, I'm
Speaker 4: gonna eat all of it.
Speaker 1: That's so bravery you to say that, and so common.
Speaker 1: That is so common, Like I've heard a version of that,
Speaker 1: and I used to do it. Well, not exactly that,
Speaker 1: but I've said many times I used to tell people
Speaker 1: what to do and then do the opposite, like with you.
Speaker 1: You know, when I'd be giving people like I would
Speaker 1: eat like a fucking Olympic athlete while everyone was looking,
Speaker 1: and then like a big fat, fucking pig, well no
Speaker 1: one was around, I'd eat my own body weight in
Speaker 1: fucking lasagna like Garfield and then nope, and then I'll
Speaker 1: just be out and I'll just have a fucking chicken
Speaker 1: salad with it, dressing on the side, Thanks fucking Pinocchio,
Speaker 1: just out there in public, pretending because I didn't want
Speaker 1: people to know what I was actually like. It's I
Speaker 1: don't think that's ever been you, has it, Bobby? Or
Speaker 1: has it? Yeah?
Speaker 2: It kind of. I mean, here's the thing. If I
Speaker 2: have a day like that, it resets me and my
Speaker 2: body is like, yeah, I'm done for a long long time.
Speaker 2: But so when I was living with a former partner
Speaker 2: of mine, she eat really clean all the time, and
Speaker 2: so did I. But every Saturday, her mother would come over,
Speaker 2: and her mother just loved junk food, so she would
Speaker 2: bring Country Donuts was the name of it, and just
Speaker 2: all these sweets, and she'd have her cigarettes out on
Speaker 2: the balcony and like and for like one day, I
Speaker 2: would just let loose and just have the donuts, and
Speaker 2: then she would go home. We'd drop mom off, and
Speaker 2: every Sunday morning it was the same ritual. And I
Speaker 2: never learned I would. I would wake up, look over
Speaker 2: she'd be sleeping, very gingerly, take her arm off of me,
Speaker 2: tiptoe out of bed and go into the kitchen. I
Speaker 2: would open that refrigerator door so slowly I couldn't even
Speaker 2: hear it open, and I would lean in and reach
Speaker 2: for the leftover donuts, which now are quite cold, so
Speaker 2: refrigerated donuts off, those are the best. And then like clockwork,
Speaker 2: I would come up with the donut, and all of
Speaker 2: a sudden she'd be behind me and hole off and
Speaker 2: slap me, like as soon as they put the donut
Speaker 2: to my mouth, she'd slap me in the back of
Speaker 2: my head really hard. And then like every week, we
Speaker 2: would just do the same thing. Well, I would try
Speaker 2: to sneak this donut and I would get slapped on
Speaker 2: mercifully for it, and then just go repeat the same behavior.
Speaker 1: I thought you were going to tell me some kind
Speaker 1: of super spy stealth kind of glatten knee story, and
Speaker 1: you got bustards. You needed to change your protocol, dude,
Speaker 1: because she how she knew she well, she wasn't asleep
Speaker 1: when you lifted off that arm. She was fucking stooging you.
Speaker 2: That's what it was.
Speaker 3: I in the fridge door that beeps your phone when
Speaker 3: it opened.
Speaker 2: She was like an assassin.
Speaker 1: Yeah yeah, yeah, yeah, yeah. All right, let's let's start
Speaker 1: to wind up. If there's sure there's a bunch of things.
Speaker 1: But is there one or two things that in you know,
Speaker 1: and we're on goal setters, but well maybe we are.
Speaker 1: But is there there's something or things that either of
Speaker 1: you want to do better that you sitting here right now,
Speaker 1: If you're being one hundred percent honest, you know, there's
Speaker 1: stuff that you do that's probably close to self sabotage
Speaker 1: or if not, it's just not a good thing for
Speaker 1: you that you would like to do better and you
Speaker 1: maybe will do better tif some whether it's any any
Speaker 1: kind of these variables we've been.
Speaker 4: Talking about currently, too many processed like protein bars or
Speaker 4: protein like too much processed in inverted commas, health food
Speaker 4: fillers might die at the moment.
Speaker 1: You know, I've been saying the same thing for ten years,
Speaker 1: and I might actually do something this year. So I
Speaker 1: have the flexibility of a ceramic tile or if you're
Speaker 1: an Australian, a fucking cricket wicket. Like if I'm standing
Speaker 1: straight and I reach down standing straight to my knees,
Speaker 1: I'm so proud, you know, if I get past my
Speaker 1: knees and look at me, I'm a fucking Olympian. I'm
Speaker 1: a gymnast standback. But yeah, my flexibility is shit, and
Speaker 1: I think it's starting to catch up with me. So
Speaker 1: but I and I'm also being honest, I kind of
Speaker 1: hate it. I don't like stretching. And I'm not saying
Speaker 1: don't stretch every run, in fact contrare. But then having
Speaker 1: said that, there are some people that really don't need
Speaker 1: to stretch much just because of the body they have,
Speaker 1: but I definitely need to, So I might, I might
Speaker 1: give that a crack. What about you, Robert, I feel
Speaker 1: like one, I am a human crowball.
Speaker 2: Thats my level of flexibility. I feel like active movement,
Speaker 2: active range of motion really helps. So for me, it's
Speaker 2: not you know, quote unquote stretching. But if you're always
Speaker 2: lifting heavier weights, right, Like, the greater the intensity, the
Speaker 2: greater of the percentage of a repetition maximum, you're going
Speaker 2: to go through, the less control you're going to have
Speaker 2: over a range of motion, right So you're not going
Speaker 2: to move the same with ninety percent of your one
Speaker 2: repetition max as you will, you know, just moving with
Speaker 2: your body weight. So I like to do just kind
Speaker 2: of like mobility things like an unloaded lunge, unloaded squats,
Speaker 2: active isolated type of movements where I just use you know,
Speaker 2: opposing muscles to move my body through a range of motion.
Speaker 2: I like that kind of stuff that helps.
Speaker 1: And Bobby just quickly fitness apps yes or no?
Speaker 2: For me, No, I just I just can't ask. Yeah,
Speaker 2: I'm sure. I'm sure there's a lot of really valuable
Speaker 2: apps out there that would benefit a lot of people,
Speaker 2: but not for me.
Speaker 1: If you seem to jump on and off these wearable
Speaker 1: and apps and little gizmos and gadgets like a fucking
Speaker 1: bunny on a fucking.
Speaker 3: Field, crackhrps. You got to have a crack at life.
Speaker 1: What tell us like what you've used and what you
Speaker 1: think without naming brands, what you've used and what for you?
Speaker 1: We're not talking globally, but for you was dogshit or
Speaker 1: for you was somewhat valuable or anywhere on the scale.
Speaker 4: I still I still use my garment watch, but I
Speaker 4: that has at times had a bit of a turbulent relationship.
Speaker 3: I use it, but you just have to manage.
Speaker 4: What whether you're getting value from something or whether it
Speaker 4: is starting to become obsessive or change your think. I
Speaker 4: think how things affect your thinking is a big thing.
Speaker 3: What's you know, like.
Speaker 4: How the data that I already know is terrible on sleep.
Speaker 4: How does looking at that and registering that, oh I
Speaker 4: got no RAM or deep sleep when you know that's
Speaker 4: actually bullshit? How does that affect me? Will do or
Speaker 4: don't look at it? So it's been for me, I
Speaker 4: don't know. I used to use the mizones to track
Speaker 4: my workouts. That can become turbulent because then all of
Speaker 4: a sudden you want to always hit them like you
Speaker 4: always want to push to hit the red zone. You
Speaker 4: want to train at one hundred percent all of the time,
Speaker 4: and you're not working out to recover or you're not
Speaker 4: working out to build strength, You're just doing high intensity.
Speaker 4: So I think it's understanding if the app or the
Speaker 4: resource fits your goals and how it affects your mind.
Speaker 1: I agree, I think the like for some people, data
Speaker 1: is inspiration and motivation and something to chase and it's
Speaker 1: exciting because I can. And for other people it's anxiety.
Speaker 1: You know, the same thing can produce an anxiety negative response,
Speaker 1: or produce some dopamine. Because I'm looking at it, I'm like, fuck, yeah,
Speaker 1: look at my look at my progress. I'm a fak
Speaker 1: a weapon, you know. Yeah, So I think again as
Speaker 1: Bobby said before bioindividuality, it's psycho individuality as well. It's like, well,
Speaker 1: how do you respond? Tiff responds great to this, I don't,
Speaker 1: So therefore is it good or bad? The question is
Speaker 1: for whom, yes.
Speaker 2: You know and when within your journey, because one person
Speaker 2: might respond very well to something at a different point
Speaker 2: within their cycle of change. So someone like Tiffany who's
Speaker 2: been exercising forever, she's like in the trans theoretical model,
Speaker 2: she would be described as someone who's in the termination phase,
Speaker 2: where she's no longer going through a cycle of change.
Speaker 2: This is who she is. So like data could be
Speaker 2: quite inspiring to push yourself, where someone who is just
Speaker 2: getting into action and hasn't really been exercising, it might
Speaker 2: be anxiety written especially if I have a low sense
Speaker 2: of self efficacy and now there's a certain outcome that
Speaker 2: I'm looking for. On the opposite side of that, something
Speaker 2: that is behavioral in nature, like am I showing up
Speaker 2: to the gym? You know how many steps am I doing?
Speaker 2: So focusing on not outcomes but behaviors and having to
Speaker 2: match that, that might be more inspiring and a better
Speaker 2: tool for consistency. And then that might flip for you
Speaker 2: six months from now.
Speaker 1: Yeah, that is very true. Also remembering the reliability factor.
Speaker 1: T if I think you have a mildel interesting story
Speaker 1: about monitoring your blood glucose.
Speaker 3: Yes, yes, that was. That was a terrible experience.
Speaker 4: That I'm a physiological So I put one of those
Speaker 4: continuous glucose monitors on, which immediately told me I was
Speaker 4: hYP hypoglycemic every night. It was dangerously low blood she'll
Speaker 4: get every night when I was sleeping, and in no
Speaker 4: time I was feeling fatigued and really unwell. And then
Speaker 4: I went to the just before booking an endochonrologist, I
Speaker 4: went and got some pin prick tests from the chemist
Speaker 4: to realize that it was. It was out completely. There
Speaker 4: was nothing wrong with my blood sugar. But yeah, it
Speaker 4: had a massive effect on how I felt.
Speaker 1: And then when you got the real reading, you felt good. Yeah,
Speaker 1: you feltrazy, so it was giving you a false low
Speaker 1: and then you started to feel the effects of that
Speaker 1: fake reading was real in your head, right, but the
Speaker 1: data was flawed, but you believed the data and you
Speaker 1: responded as though that was a real thing. And then
Speaker 1: the same person with the same blood sugar got an
Speaker 1: accurate reading when I'm good. Now, that's a no sea bow, dude. Yeah,
Speaker 1: that's when you think some bad's going on and it isn't,
Speaker 1: and you get a bad response because you fucking created it.
Speaker 4: Another data thing I was thinking of, like that Strava
Speaker 4: app awesome, awesome for tracking things, but I used to notice.
Speaker 4: I remember once signing up to a running program training
Speaker 4: thing on my watch that gave me different intensities to
Speaker 4: run at, and sometimes I didn't want to do them
Speaker 4: because I'm like, well, people will see my run and
Speaker 4: they'll see a slow pace and so sad that I'm
Speaker 4: always running it a pushing the pace, which is not
Speaker 4: great for performance outcomes in the future.
Speaker 3: So ridiculous.
Speaker 1: Yeah, yeah, yeah, yeah. There's been more than a few
Speaker 1: times where not recently, but over the years. I've done
Speaker 1: a video of something in the gym and I look
Speaker 1: at the video and what I'm doing is relatively impressive,
Speaker 1: but I don't look as good as I want, so
Speaker 1: I fuck it off some vain I'm like, no, it's
Speaker 1: a bit of fat hanging out on my fucking finglet
Speaker 1: like ah, fuck now, and I know that I'm doing it,
Speaker 1: and I go do it, you know, at where human huh,
Speaker 1: and no.
Speaker 3: One else sees that. In us, no one would see
Speaker 3: what you see in that video.
Speaker 1: And I, you know, I know, I'm in relatively good shape,
Speaker 1: but it's like the as that that body dysmorphia thing
Speaker 1: still fucking hanging around a little bit. So I've just
Speaker 1: got to be aware that, Yeah, do I have body issues, yep,
Speaker 1: but at least I can be aware of them and
Speaker 1: acknowledge them. And Bobby has a podcast called call a
Speaker 1: Self Help Antidote I was blanking. And Robert Capuccio dot
Speaker 1: Com is his website. Self Help Antidote is his podcast,
Speaker 1: and you can find him on LinkedIn. Tiff has a
Speaker 1: podcast called Roll with the Punches Roll with the Punches Podcast.
Speaker 1: She's also she's fucking everywhere on Well, when I say
Speaker 1: she's fucking everywhere, I'm not sure about that, but you
Speaker 1: can see her many places in the virtual world. As
Speaker 1: for the previous comment, not sure.
Speaker 2: Roy kent of podcasting, I don't know.
Speaker 4: Oh come on, bro, no, I haven't wouldn't play on
Speaker 4: my thing.
Speaker 1: That's like saying I haven't breathed yet. Fucking open your
Speaker 1: lungs and get some ted lasso into you. Thank you everyone,
Speaker 1: appreciate you. I hope you've got something out of that.
Speaker 1: Thank you, Bobby, thank you, Tiff, thank you,