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Speaker 1: I get a team. Welcome to another installing the you project.

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Speaker 1: I just fucked up the first one and then said

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Speaker 1: a whole lot of bad words and Tip's going to

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Speaker 1: edit that out. But it would make a brilliant reel.

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Speaker 1: But Tiff, do not make it a real because while

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Speaker 1: some might laugh hysterically, a few would probably want me

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Speaker 1: withdrawn from the interwebs.

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Speaker 2: We don't need that.

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Speaker 1: Mattie Lansdowne, who's got Craig Harper still written on his screen, joins.

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Speaker 3: Us, Hi, Matthew Maddie, Hello, sir, how are you?

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Speaker 2: Is it actually Mattie or Matthew.

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Speaker 1: I'm assuming it's Matthew, but I've never heard you or

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Speaker 1: anyone refer to you as Matthew.

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Speaker 4: If you meet my parents, you'll hear them call me

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Speaker 4: Matthew or my sister. But outside of that, pretty much

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Speaker 4: everybody calls me Maddie and then matt was like in

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Speaker 4: a work environment. Was always when I had a day job,

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Speaker 4: that was where people call me matt. Now if I

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Speaker 4: hear matt or Matthew, I'm a bit like, what's going on?

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Speaker 2: Do you have any Like?

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Speaker 1: I know you played footy and pretty good footballer, did

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Speaker 1: you have any like mates or teammates who called your

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Speaker 1: fucking Lando or something like did you did you have

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Speaker 1: a did you have the equivalent of a jumbo? I

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Speaker 1: bet you're jealous of that. Did you have a nickname?

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Speaker 4: Not really, to be honest. Everyone used to just call

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Speaker 4: me landsdown or pants down.

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Speaker 3: That's about it.

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Speaker 2: Wow. What about you, Cookie?

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Speaker 1: Did you? I mean I call you cookie periodically? Did

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Speaker 1: you have any nicknames?

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Speaker 5: Oh? No, just tiff just really yeah.

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Speaker 2: Wow.

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Speaker 1: Everyone in my circle when I was growing up everyone

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Speaker 1: had a nickname, like virtually nobody. I mean, I mean

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Speaker 1: they got called that, but typically everyone as well would

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Speaker 1: have another name or two.

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Speaker 2: I had many names, but anyway, Yeah.

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Speaker 4: I was always jealous that I didn't have a nickname.

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Speaker 4: It's like everybody had one but me, And I was like,

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Speaker 4: why do I get called my actual name?

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Speaker 3: How boring is that?

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Speaker 1: I think I've said this once since seventeen hundred episodes,

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Speaker 1: but I can wheel it out again. I trained a

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Speaker 1: grid iron team in the Believe it or not, Victoria

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Speaker 1: here in the southern environment of Australia has a grid

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Speaker 1: iron league. What they actually, I don't know if it

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Speaker 1: does anymore. American Football League and back in the day.

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Speaker 1: I worked with a team who were called the Southern Bulls.

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Speaker 1: And let's just say that Cardio vashkular fitness and conditioning

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Speaker 1: prior to me arriving was not high on the list.

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Speaker 1: It wasn't like an absolute priority. So when I rocked up,

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Speaker 1: I mean, obviously they there were some expat ex Americans

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Speaker 1: and some pretty reasonably talented Australians and there was eight

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Speaker 1: teams in the state league, and so they played just

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Speaker 1: like a normal season, including finals and all of that.

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Speaker 1: And I rocked up and I nearly killed them, and

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Speaker 1: so they just called me doctor Death, right, and then

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Speaker 1: that took off, and then eventually after then they just

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Speaker 1: called me Death. And then so at social functions and

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Speaker 1: this is not nice, is it. This is back before

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Speaker 1: I had any kind of profile. But and then the

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Speaker 1: wives and kids would meet me and it's like, oh,

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Speaker 1: you know, Donna, this is Death. I'm like, oh, hi, Donna,

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Speaker 1: I've heard about you, Death. Oh you flog the boys

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Speaker 1: and so and then kids would be like hi Death.

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Speaker 1: I'm like hi kid. I'm like, you know, the bloody

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Speaker 1: the nickname you don't want. That is a terrible That

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Speaker 1: is a terrible nickname and probably a story that we

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Speaker 1: could have avoided. Maddie, we didn't do this last time

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Speaker 1: that we spoke, but just give people a snapshot who

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Speaker 1: maybe have never met you on any podcast of who

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Speaker 1: you are, your job, your quolls and kind of what

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Speaker 1: you do.

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Speaker 4: Sure, So I am Maddie Maddie Lansdowne without a nickname,

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Speaker 4: but I'm a scientist, or I was a scientist. I

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Speaker 4: used to work in a cancer research hospital. I worked

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Speaker 4: for a company in nutritional epigenetic research as well doing

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Speaker 4: lipid metabolism's kind of work for my honors degree. And

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Speaker 4: then after I guess I did that sort of main

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Speaker 4: work and became a molecular biologist. I worked in a

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Speaker 4: cancer nutrition but also vaccines early on in my career

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Speaker 4: as well, so massive nerd basically, and then afterwards I

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Speaker 4: went through this sort of transformation. And what I mean

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Speaker 4: by that is just working in the hospital system realizing

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Speaker 4: it wasn't overly helpful in a chronic disease scenario and

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Speaker 4: no one was dealing with the cause of disease. Everyone's

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Speaker 4: just sort of medicating everyone to death. I would argue

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Speaker 4: your nickname, and so I got really passionate about nutrition

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Speaker 4: and alternative medicine, and then I went back to UNI

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Speaker 4: and did a clinical nutrition degree, and I also then

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Speaker 4: got qualified in becoming sort of a coach for emotional

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Speaker 4: binge and overeaters as well, and then there was a

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Speaker 4: bit of eating disordered stuff in there as well. So

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Speaker 4: and yeah, now run a podcast how to Not Get

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Speaker 4: Sick and Die, which is doing pretty well. And yeah,

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Speaker 4: I work with most mostly people that are sort of

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Speaker 4: forty to sixty years old, on emotional binge and overeating

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Speaker 4: and all of that naturally includes weight loss as well.

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Speaker 1: And while we're plugging the shit out of everything, TIF,

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Speaker 1: do you have a podcast?

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Speaker 5: Oh? I do, thanks for us, Roll with the Punches.

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Speaker 2: What's it called?

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Speaker 3: Roll with the Punches?

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Speaker 2: Wow? Sometime amazing, amazing.

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Speaker 3: So, Maddie, we're all got a bunch.

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Speaker 2: I've got a bunch of random things.

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Speaker 1: I want to ask you about things that I think

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Speaker 1: most of us, not all of us, but most of

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Speaker 1: us will be interested to know your thoughts on one

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Speaker 1: is I want you to speak to hydration. You hear

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Speaker 1: shit like, oh, half the population are regularly dehydrated. I

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Speaker 1: don't know if that's true. I don't know if that's

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Speaker 1: not true. And the eight glasses of water, which clearly

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Speaker 1: is probably redundant and ridiculous because eight glasses for who,

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Speaker 1: and how much do you weigh?

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Speaker 2: And how hot is it and how much do you sweat?

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Speaker 1: But tell us about your thoughts and I guess advice

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Speaker 1: around staying well hydrated.

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Speaker 4: Yeah, so, I mean super important, and I would agree

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Speaker 4: that most people on a day to day basis are,

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Speaker 4: although I think that's changed a lot in the course

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Speaker 4: of my experience of being in the world of health

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Speaker 4: and nutrition. People are a lot more conscious of their

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Speaker 4: water intake now, but a lot of people end up

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Speaker 4: overeating or snacking because they're confusing the signals of yeah,

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Speaker 4: I guess hydration or a lack of hydration, and eating

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Speaker 4: because it feels much easier to or much. You get

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Speaker 4: to the goal much more rapidly by eating as opposed

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Speaker 4: to drinking. So and I find as well a lot

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Speaker 4: of people I work with, you know, some of their

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Speaker 4: challenges with food.

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Speaker 3: If we can get the if we can get.

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Speaker 4: The hydration right on a day to day basis, which

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Speaker 4: changes by the way, you know, if you're you know,

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Speaker 4: out on the weekend, doing some laboring at home or

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Speaker 4: figuring out what you're doing to move around the backyard

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Speaker 4: and landscape and that kind of stuff. You know, you're

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Speaker 4: going to need more water than you do when you're

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Speaker 4: sitting in an office, you know, Monday to Friday type things,

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Speaker 4: so that that amount varies whether you go to the gym.

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Speaker 4: But the other part of hydration which gets missed a

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Speaker 4: lot is the electrolytes. It's the minerals, because hydration is

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Speaker 4: not just water in it's the balance of water and electrolytes,

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Speaker 4: or water and minerals. And so I think it's really

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Speaker 4: easy to forget about that mineral piece because if we

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Speaker 4: go back to the eating, and I keep defaulding that

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Speaker 4: that's my experience. But is that satiation and feeling full,

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Speaker 4: like you know, you get enough after you've eaten enough,

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Speaker 4: or not wanting to binge eat or crave sugar afterwards.

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Speaker 4: That satiation is governed in the gut, often by some

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Speaker 4: of your minerals and electrolytes that you consume with your

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Speaker 4: or you should consume with your food. A lot of

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Speaker 4: those electrolytes come through your food, but you can also

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Speaker 4: buy you know, lots of different sashets, not talking about

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Speaker 4: fluorescent blue, you know, power aid catorade kind of stuff.

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Speaker 4: There's plenty of sugar in that, and there's usually usually

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Speaker 4: a limited amount of electrolytes. But if you're eating a

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Speaker 4: whole real food diet, you can get a lot of

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Speaker 4: the electrolytes you need. But if you're working out a bit,

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Speaker 4: you know, you're outside a bit, you're sweating a bit,

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Speaker 4: then you possibly want to add in some kind of

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Speaker 4: electrolytes supplement, which is going to balance your hydration.

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Speaker 2: What's going to get the tick?

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Speaker 1: Because I feel like there's a lot of hydration supplements

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Speaker 1: in inverted commas double asterisk that are kind of shit

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Speaker 1: that like sports strings are essentially fucking flat lemonade.

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Speaker 4: Yeah, basically, well, I mean there's a few different brands

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Speaker 4: out there where you can get Sody Sodi. They're pretty good,

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Speaker 4: so they're sort of often the top of the list,

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Speaker 4: and they're kind of the Australian version of Element, which

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Speaker 4: appears a lot in the US sort of health and

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Speaker 4: wellness market. Yeah, but the main thing you want to

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Speaker 4: avoid if possible. It's not always possible, but yeah, is

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Speaker 4: the added sugar, you know, the unnatural flavors. Because the

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Speaker 4: other side of that is that if you have just

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Speaker 4: electrolytes in a drink. I don't know if anyone's ever done

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Speaker 4: that without any flavoring whatsoever. It's not going to be

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Speaker 4: a drink you want to do too often because it's

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Speaker 4: not amazing. It doesn't taste very good. Magnesium and calcium

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Speaker 4: and all that kind of stuff as powders not that fun.

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Speaker 1: And I think you also made a good point because

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Speaker 1: you were suggesting that you didn't say this, but you

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Speaker 1: kind of said it in directly, that our hydration requirements

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Speaker 1: are not static. They vary depending on a bunch of

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Speaker 1: different factors.

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Speaker 2: You know. It's like, well, I'm outside all day running around.

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Speaker 1: I did twenty thousand steps and it was a hot day,

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Speaker 1: and versus the day I did three thousand steps because

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Speaker 1: I was mainly inside watching Netflix and eating chocolate, you know,

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Speaker 1: and I had two wheas and I got off the

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Speaker 1: couch twice, you know, So like I might literally need

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Speaker 1: twice the water intake, all the hydration whatever, depending on

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Speaker 1: what I do from Monday Tuesday.

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Speaker 4: Right, Yeah, completely, And it reminds me of I was

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Speaker 4: on a coaching call this morning where I'm one of

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Speaker 4: the clients, and somebody had mentioned that they were doing

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Speaker 4: seventy five hard because there's the other side of hydration,

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Speaker 4: which is, you know, seventy five hard. You have to

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Speaker 4: consume like four leads or something plus a day. And

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Speaker 4: there's actually been accounts where people have died doing seventy

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Speaker 4: five hard because if you don't balance your water intake

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Speaker 4: with electrolytes, there's a huge bias to one direction, right,

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Speaker 4: and so that and that's the water side of it.

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Speaker 4: And so what you do is you wash out a

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Speaker 4: lot of your electrolytes in the process, and it probably

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Speaker 4: drives cravings as well, because you want your body is

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Speaker 4: probably wanting to balance that with electrolytes, so you need

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Speaker 4: food to get all of the minerals back in to

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Speaker 4: balance it. So you know, you can actually overdo hydration

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Speaker 4: and wash out a lot of the things you need

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Speaker 4: in your urine.

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Speaker 2: Is that called hype inatremia or something like that.

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Speaker 1: Yeah, yeah, yeah, you know, you and I and maybe

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Speaker 1: Tiff we could start a new program called seventy five

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Speaker 1: really fucking easy? How good would that be to market?

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Speaker 1: Beni Zella, seventy five easy? You've heard of seventy five hard?

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Speaker 1: But wait, all right, so my next one a million

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Speaker 1: kids in the gym. Nearly every kid in the gym

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Speaker 1: that I see, and let me clarify, kid fifteen to

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Speaker 1: twenty year old. I'm just going to use that age

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Speaker 1: kind of group. Nearly every kid that I see, and

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Speaker 1: I'm mainly boys here in the gym use pre workouts,

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Speaker 1: which are essentially stimulants, right with a bunch of caffeine

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Speaker 1: or guarana or both and a bunch of other shit,

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Speaker 1: which to me would seem if you're sixteen year old,

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Speaker 1: sixteen years old, you probably don't need a heap of stimulants.

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Speaker 1: I don't think anyone does. But tell us about your

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Speaker 1: thoughts on those.

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Speaker 3: Yeah, I would agree.

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Speaker 4: I think at fifteen to twenty you're sort of, you know,

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Speaker 4: in the peak of testosterone, the peak of all of

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Speaker 4: the hormones, human growth hormone.

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Speaker 3: I don't think you necessarily need creatine.

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Speaker 4: There's so many studies on creatine and it's probably one

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Speaker 4: of the most studied supplements ever, and there's very little

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Speaker 4: research to say that it does anything particularly bad. But yeah,

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Speaker 4: I don't think fifteen to twenty year olds need to

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Speaker 4: do it. I don't think anybody really needs to use

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Speaker 4: it unless they're really serious about stacking on muscle and

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Speaker 4: getting on stage or pushing themselves. I guess through sport

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Speaker 4: at an older age, maybe very low risks to creatine.

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Speaker 4: But at the same time I think, yeah, stimulants like

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Speaker 4: I don't do coffee or anything like that. If some

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Speaker 4: people need them, they need them, but definitely not young

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Speaker 4: boys that are like testosterone human growth hormone loaded.

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Speaker 2: Yeah.

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Speaker 1: I do cretane every day. Everyone just saying I'm not

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Speaker 1: a recommendation, just full disclosure. I do about ten grams

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Speaker 1: maybe eight ten, which is like almost two teaspoons. And

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Speaker 1: for me, again this is anecdotal. For me, it helps

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Speaker 1: me recover. It's not like matt said, it's not a stimulant.

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Speaker 1: Matti said, it's not a stimulant at all. But also,

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Speaker 1: which has only been highlighted in the last year or

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Speaker 1: two in a significant way, is that it's a nootropic

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Speaker 1: in that it's a cognitive enhancer. There's quite a bit

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Speaker 1: of research out to suggest that it can improve focus, concentration,

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Speaker 1: cognition in general. So and it's like also you said,

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Speaker 1: I think, Mattie, it's one of the most researched and

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Speaker 1: you know, like safest things you can take for that,

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Speaker 1: but or that you can take better. Yeah, the pre

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Speaker 1: workout stuff, the stimulant stuff. And I think also with that,

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Speaker 1: am I right in thinking that? Like with those, you know,

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Speaker 1: your body adapts and so you just kind of shut

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Speaker 1: down your receptors. So to get the same nervous system

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Speaker 1: sponse over time, you're going to need more of it.

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Speaker 1: Like if I take you know, one hundred grams or

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Speaker 1: milligrams of caffeine, over time, I might need to take

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Speaker 1: two hundred milligrams to get the same nervous system response.

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Speaker 4: Well, I was going to ask you that, have you

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Speaker 4: noticed that any kind of tolerance build up? You know,

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Speaker 4: how many years have you been doing it?

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Speaker 2: With what creatine?

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Speaker 1: Yeah, well there's no real I don't find any kind

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Speaker 1: of stimulant effect at all with that. But but I know,

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Speaker 1: you know, like with the only stimulant I have is well,

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Speaker 1: I have coffee and tea. It's funny they say tea's

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Speaker 1: got the same amount of caffeine as coffee. Tea does

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Speaker 1: nothing to me in terms of that, you know, coffee does.

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Speaker 1: Coffee does. Like I have an a rhythmia which is genetic,

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Speaker 1: which doesn't really cause me any major problems every now

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Speaker 1: and then I feel a little flutter, you know, just

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Speaker 1: when I catch myself in the mirror. But ah, sad, really,

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Speaker 1: isn't it. But yeah, but if I have say, two

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Speaker 1: strongish coffees, I'm fine as long as they're not close together.

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Speaker 1: But if I have a third one, sometimes that just

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Speaker 1: sets things off a little bit. So yeah, I really

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Speaker 1: need to pay attention. But what do you think of coffee?

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Speaker 1: I mean, I know you don't drink coffee because every

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Speaker 1: time you and you and I catch up, the people

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Speaker 1: at the Hamptons hate you because you spend zero dollars

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Speaker 1: and you take a chair and then from water, Yeah,

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Speaker 1: and you drink their free water and I just apologize

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Speaker 1: for you for an hour. Like there's a lot of

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Speaker 1: I guess, anecdotal evidence or conversation at least to say,

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Speaker 1: you know, like a lot of people rave about the

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Speaker 1: benefits of coffee thoughts.

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Speaker 4: I think there's definitely benefits to coffee. I think the

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Speaker 4: way that it is used is not always beneficial. And

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Speaker 4: I think there's an important distinction there because a lot

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Speaker 4: of people, you know, they have it before they've been

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Speaker 4: out of bed for ten minutes, and really you should

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Speaker 4: be waiting so when you wake up in the morning,

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Speaker 4: you have this natural rise in cortisol, so your stress hormone,

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Speaker 4: and you know that hormone is not always bad. A

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Speaker 4: lot of people sort of only ever hear about it

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Speaker 4: in the context of like, intense stress, cortisol is bad.

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Speaker 3: Cortisol is not all bad.

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Speaker 4: It can be bad in situations, but if your cortisol

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Speaker 4: is part of waking you up and getting you conscious

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Speaker 4: for the day, and so a lot of people try

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Speaker 4: to use coffee to override that kind of foggy feeling

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Speaker 4: that you have in the morning when you wake up

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Speaker 4: and your body is still waking up, and so they

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Speaker 4: sort of take a hit of coffee to override that.

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Speaker 4: But if you don't let it get to its natural

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Speaker 4: peak and then have coffee, what you're doing is essentially

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Speaker 4: you're trying to heat the room whilst the air conditioner

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Speaker 4: is on. You're giving yourself a dose of cortisol at

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Speaker 4: the same time that your cortisole is naturally going up,

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Speaker 4: which is why the crash is so hard, because you

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Speaker 4: didn't act get to your normal stable level of cortisole

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Speaker 4: release before then adding the stimulation on top. And a

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Speaker 4: lot of people that actually wait ninety minutes to two

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Speaker 4: hours before their first coffee, which I know for some

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Speaker 4: people is like and you know, it sounds like a crime,

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Speaker 4: but you'll actually notice that the three pm slump and

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Speaker 4: that sort of you know, when you wear off where

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Speaker 4: the coffee wears off in mid afternoon, that crash will

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Speaker 4: be much less intense than it would be otherwise because

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Speaker 4: coffee is not as much a stimulant as it is

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Speaker 4: a sleep preventter. So the molecule in the brain that

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Speaker 4: is a dentoceine, and so coffee blocks so a denosine

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Speaker 4: basically builds up over the course of the day, and

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Speaker 4: we get to a place where there's so much a

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Speaker 4: dentisceine that we fall asleep, and so coffee blocks a

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Speaker 4: dentoscene from a binding to the receptor. So the second

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Speaker 4: that that coffee wears away, there's like a bit of

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Speaker 4: a tsunami or a wave of this a dentosceine build

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Speaker 4: up that smashes the receptors, which is why all of

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Speaker 4: a sudden you feel this huge drop in energy because

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Speaker 4: you've just gotten to that point where the brain and

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Speaker 4: the body has used up all the coffee and the

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Speaker 4: caffeine and so now we can. You know, we've been

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Speaker 4: holding back this the dentis scene, which hasn't stopped building

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Speaker 4: up there and then it crashes.

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Speaker 3: But that crash is far less.

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Speaker 4: If you let your body get to its natural quartisol

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Speaker 4: peak before you introduce the stimulant in the morning.

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Speaker 2: Well, theoretically brilliant. Practically I won't be doing it, but

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Speaker 2: thanks for the heads up. Thanks as if I'm waiting

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Speaker 2: for two hours from my first coffee. What's wrong with you? Yeah?

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Speaker 1: I know, that's what I mean. It's wrong with you.

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Speaker 1: Speaking of sleep and the impact of different factors on sleep,

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Speaker 1: Professor tell us about food and the relationship with how

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Speaker 1: close I eat to sleep time. So let's say I

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Speaker 1: want to be asleep at ten. In fact, I'm going

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Speaker 1: to say nine. I'm going to personalize this because at

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Speaker 1: the moment I'm trying to be asleep by nine ish

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Speaker 1: because I'm getting up at stupid cl and walking early,

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Speaker 1: and so by the time I get to the cafe

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Speaker 1: quught to past six. Of most mornings, I've walked five

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Speaker 1: k's or thereabouts, right, And I guess the old I

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Speaker 1: don't know if it's science or it's just you know,

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Speaker 1: a folk tale is that you know, you shouldn't get

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Speaker 1: too close to dinner because it interrupts your sleep.

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Speaker 2: What's the actual science?

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Speaker 4: Yeah, one hundred percent agree with that. So my general

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Speaker 4: recommendation for most people would ideally be three hours between

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Speaker 4: finishing dinner. So let's say you're put in the last

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Speaker 4: bite in your mouth at six and then if you

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Speaker 4: go on a bed at nine, that would be that

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Speaker 4: would be a good thing to aim for. You can

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Speaker 4: have liquids in between, you know, and by liquids I

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Speaker 4: don't mean alcohol, I mean water, electrolyte, kind of drinks

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Speaker 4: that would be okay before bed. Obviously not coffee, not

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Speaker 4: tea that are stimulating. We don't want to do that

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Speaker 4: before bed. But the reason is, well, there's heaps of

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Speaker 4: reasons why we don't want to be digesting when we're asleep.

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Speaker 4: So one, in order to get good sleep, the body

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Speaker 4: actually changes its temperature, right, so it drops drops two degrees. However,

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Speaker 4: if you lay down and you've still got digesting to do,

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Speaker 4: you'll find that you have a really restless night and

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Speaker 4: you'll be tossing and turning and waking up a lot.

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Speaker 4: And the reason for that is that part of your

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Speaker 4: brain will be saying it's sleep time. Let's cool the

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Speaker 4: body down, and your gut will then be like, hang on,

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Speaker 4: what are you doing. We need to turn the temperature

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Speaker 4: back up to effectively digest what is in here. And

390
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Speaker 4: so you have this back and forth of this temperature

391
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Speaker 4: fluctuations and you might notice your you know, the dove

392
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Speaker 4: goes on and off, or the sheets go on and

393
00:20:30,000 --> 00:20:32,119
Speaker 4: off and on and off, because your body feels like

394
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Speaker 4: it's going through these heat cycles, heat and cooling cycles,

395
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Speaker 4: which they it really is until you actually finally digest.

396
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Speaker 4: And because you're horizontal, you're also slowing down that digestive

397
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Speaker 4: process simply by not using gravity, by sitting up, by

398
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Speaker 4: not you know, allowing it to move through your system

399
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Speaker 4: as it normally would. So you're sort of wrestling this

400
00:20:50,640 --> 00:20:53,480
Speaker 4: temperature thing, but also this lack of gravity that's going

401
00:20:53,480 --> 00:20:54,080
Speaker 4: on as well.

402
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Speaker 3: So that can make sleep.

403
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Speaker 4: Super disruptive if you go to bed too soon after eating,

404
00:20:58,560 --> 00:21:00,800
Speaker 4: because you're, yeah, you're not letting your body drop into

405
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Speaker 4: that temperature range, which means optimal sleep will happen.

406
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Speaker 1: Wow, Can I throw my training partner the crab under

407
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Speaker 1: the bus and tell the world right now that the

408
00:21:13,200 --> 00:21:15,480
Speaker 1: ball of muscle that is the crab. The X pro

409
00:21:15,560 --> 00:21:19,199
Speaker 1: bodybuilder that is the crab frequently gets up in the

410
00:21:19,240 --> 00:21:24,280
Speaker 1: middle of the night to eat, Like he wakes up

411
00:21:24,280 --> 00:21:28,160
Speaker 1: at two o'clock hungry and then we'll just go eat cake,

412
00:21:28,480 --> 00:21:32,119
Speaker 1: toast peanut butter. He's been known to eat a whole

413
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Speaker 1: jar of peanut butter with a spoon, like sitting on

414
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Speaker 1: the couch with a I don't know, five hundred gram,

415
00:21:40,200 --> 00:21:45,359
Speaker 1: maybe two hundred and fifty gram. So I'm suggesting I'm

416
00:21:45,520 --> 00:21:46,920
Speaker 1: guessing that's no good for him.

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00:21:47,560 --> 00:21:50,359
Speaker 4: Well, I guess it always comes down to what are

418
00:21:50,359 --> 00:21:52,840
Speaker 4: your personal goals, right, Because if you're trying to keep

419
00:21:53,119 --> 00:21:56,320
Speaker 4: an amount of muscle on your body that is very

420
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Speaker 4: disproportionate to what your natural body would hold, then yeah,

421
00:22:00,040 --> 00:22:02,960
Speaker 4: you obviously need to eat a lot more and reduce

422
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Speaker 4: the amount of fasting window that you're in because otherwise

423
00:22:05,760 --> 00:22:07,320
Speaker 4: your body's going to find a way to burn some

424
00:22:07,440 --> 00:22:11,760
Speaker 4: of that. So yeah, obviously someone that's lifting heavy, that's

425
00:22:11,800 --> 00:22:15,000
Speaker 4: really making an effort would probably you know, benefit.

426
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Speaker 3: From eating more.

427
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Speaker 4: But you know, it's like, are we getting ripped or

428
00:22:18,320 --> 00:22:20,199
Speaker 4: are we getting healthy? You know, they're not always the

429
00:22:20,240 --> 00:22:23,720
Speaker 4: same thing, right, Yeah, And if you're not sleeping correctly

430
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Speaker 4: for years because you want to look good naked, which

431
00:22:26,240 --> 00:22:29,960
Speaker 4: we all do. Then what's the payoff for that? Longevity wise?

432
00:22:30,000 --> 00:22:32,560
Speaker 4: Do you wipe off five years of your life long term? Like?

433
00:22:33,119 --> 00:22:35,080
Speaker 4: And nobody knows the answer to that. It's impossible to

434
00:22:35,119 --> 00:22:38,879
Speaker 4: calculate until you cark it. But yeah, I guess it

435
00:22:38,880 --> 00:22:42,120
Speaker 4: depends on your goals. And I don't know many people

436
00:22:42,160 --> 00:22:45,000
Speaker 4: that don't feel fucking fantastic after a good night's sleep.

437
00:22:45,760 --> 00:22:47,240
Speaker 2: Yeah, it's so true.

438
00:22:47,560 --> 00:22:50,920
Speaker 1: I mean, I know this ain't really a podcast about sleep,

439
00:22:50,920 --> 00:22:55,000
Speaker 1: but it is so true. It's almost like, I mean,

440
00:22:55,040 --> 00:22:57,560
Speaker 1: I know there's a million variables, Well there's not. There's

441
00:22:57,560 --> 00:23:00,439
Speaker 1: probably ten or twelve important variables in terms of just

442
00:23:00,880 --> 00:23:04,280
Speaker 1: health and longevity, but like major ones. But I reckon,

443
00:23:05,520 --> 00:23:11,280
Speaker 1: I reckon sleep and maybe even anxiety are near that.

444
00:23:11,400 --> 00:23:14,360
Speaker 1: If you can manage anxiety, way easier said than done.

445
00:23:14,600 --> 00:23:17,320
Speaker 1: And sometimes, of course there's a relationship between sleep, poor

446
00:23:17,359 --> 00:23:20,399
Speaker 1: sleep and anxiety. But I think, yeah, if you could

447
00:23:20,520 --> 00:23:23,600
Speaker 1: every day get eight hours of great sleep or whatever

448
00:23:23,680 --> 00:23:27,359
Speaker 1: your number is, Fuck, that's an amazing headstart on life,

449
00:23:27,440 --> 00:23:27,800
Speaker 1: isn't it.

450
00:23:28,200 --> 00:23:28,440
Speaker 3: Oh?

451
00:23:28,480 --> 00:23:32,520
Speaker 4: Absolutely, the way that it informs your cravings, you know

452
00:23:32,560 --> 00:23:35,240
Speaker 4: because if quite literally, if you think about it, if

453
00:23:35,240 --> 00:23:38,200
Speaker 4: you sleep for eight hours and that technically produces enough

454
00:23:38,480 --> 00:23:41,720
Speaker 4: fuel or capacity to deal with the sixteen hours of awakeness,

455
00:23:42,200 --> 00:23:44,400
Speaker 4: and you do that every day, then you don't need

456
00:23:44,440 --> 00:23:46,840
Speaker 4: to overreach for the energy that you need to run

457
00:23:46,880 --> 00:23:49,879
Speaker 4: your body, whereas if you sleep six hours or less,

458
00:23:50,320 --> 00:23:53,119
Speaker 4: then you're running the tank empty. And so what do

459
00:23:53,200 --> 00:23:55,439
Speaker 4: you do in those extra two hours, Well, you get tired,

460
00:23:55,760 --> 00:23:58,000
Speaker 4: and so you need to put extra calories in to

461
00:23:58,119 --> 00:24:01,359
Speaker 4: stay conscious. So then you eat, and because you're tired,

462
00:24:01,760 --> 00:24:03,680
Speaker 4: and if you're staying up late a lot, there's probably

463
00:24:03,720 --> 00:24:06,600
Speaker 4: something stressful going on in your life. Those food choices

464
00:24:06,800 --> 00:24:09,760
Speaker 4: become worse and worse over time because it's like convenience

465
00:24:09,800 --> 00:24:12,320
Speaker 4: and care factor by the end of the day or

466
00:24:12,359 --> 00:24:13,960
Speaker 4: by the middle of the morning when you're staying up

467
00:24:14,040 --> 00:24:17,920
Speaker 4: until and plus your insulin and your blood sugar disregulate

468
00:24:18,000 --> 00:24:21,639
Speaker 4: far more when you're underslept as well, and arguably the

469
00:24:21,640 --> 00:24:23,760
Speaker 4: whole point of that happening is to drive you to

470
00:24:23,760 --> 00:24:28,320
Speaker 4: go and find resources because you don't feel amazing. So

471
00:24:28,400 --> 00:24:31,240
Speaker 4: those sugar cravings aren't just there to annoy you, they're

472
00:24:31,280 --> 00:24:34,240
Speaker 4: there to basically go and get more fuel because the

473
00:24:34,280 --> 00:24:36,960
Speaker 4: body is trying to find a solution to whatever energy

474
00:24:36,960 --> 00:24:38,440
Speaker 4: and balance is happening right now.

475
00:24:39,640 --> 00:24:42,679
Speaker 1: I want to revisit something that we've spoken about once before,

476
00:24:42,720 --> 00:24:46,800
Speaker 1: and that is protein requirements and RDIs And just because

477
00:24:46,880 --> 00:24:48,840
Speaker 1: a lot of people listening to their show work out.

478
00:24:48,880 --> 00:24:51,000
Speaker 1: A lot of people, men and women, old and young,

479
00:24:51,440 --> 00:24:53,919
Speaker 1: go to the gym, and a lot of people and

480
00:24:53,960 --> 00:24:56,359
Speaker 1: it's not so much we're not talking about being the crab.

481
00:24:57,240 --> 00:25:02,000
Speaker 1: We're just talking about building muscle and strength and functions

482
00:25:02,040 --> 00:25:06,880
Speaker 1: so that into our older years we're you know, we're

483
00:25:06,880 --> 00:25:11,240
Speaker 1: fully operational, or we're optimally operational. For our genetic potential,

484
00:25:11,480 --> 00:25:13,679
Speaker 1: you know, we're as good as we can be. Right Like,

485
00:25:13,800 --> 00:25:17,040
Speaker 1: I'm sixty one, I've for my age and for my

486
00:25:17,119 --> 00:25:19,240
Speaker 1: genetic potential. I have a lot of muscle, I have

487
00:25:19,280 --> 00:25:22,080
Speaker 1: a lot of strength. And that's because I do the things,

488
00:25:22,119 --> 00:25:24,440
Speaker 1: not because it's natural to me, not because I'm lucky

489
00:25:24,520 --> 00:25:27,680
Speaker 1: or genetically gifted. That's just because I do the things

490
00:25:27,680 --> 00:25:31,240
Speaker 1: that create that outcome. With that in mind, you know,

491
00:25:31,280 --> 00:25:34,000
Speaker 1: there are a lot of people, Mattie, I think that

492
00:25:35,080 --> 00:25:39,399
Speaker 1: you know, sleep okay, train pretty well, try pretty hard,

493
00:25:39,520 --> 00:25:42,960
Speaker 1: have a pretty good attitude, but maybe I'm not getting

494
00:25:43,040 --> 00:25:47,560
Speaker 1: enough protein. And we're not talking about mountains of protein here, everybody.

495
00:25:47,560 --> 00:25:49,600
Speaker 1: We're not talking about, you know, being a buffhead or

496
00:25:49,640 --> 00:25:52,919
Speaker 1: a meathead. But so the RDI I think we've spoken

497
00:25:52,960 --> 00:25:56,080
Speaker 1: to is zero point eight grams per kilogram of body weight.

498
00:25:56,119 --> 00:26:00,600
Speaker 1: I think on the Australian recommendations, or a lot of

499
00:26:00,600 --> 00:26:04,360
Speaker 1: people think maybe somewhere closer to one point five gram

500
00:26:04,840 --> 00:26:06,360
Speaker 1: of protein per kilo of.

501
00:26:06,359 --> 00:26:09,560
Speaker 2: Body weight or thereabouts. What are your thoughts around that?

502
00:26:10,600 --> 00:26:11,720
Speaker 3: Yeah, I completely agree.

503
00:26:11,840 --> 00:26:15,359
Speaker 4: I think the thing to remember is that the recommendations

504
00:26:15,400 --> 00:26:19,720
Speaker 4: for food nutrients, micronutrients, macro nutrients, the main goal of

505
00:26:19,760 --> 00:26:23,760
Speaker 4: them is to produce a population that isn't dying. That

506
00:26:23,840 --> 00:26:27,359
Speaker 4: doesn't mean optimal, right, because if you think about what

507
00:26:27,480 --> 00:26:30,320
Speaker 4: needs to go into making food recommendations to the masses,

508
00:26:30,320 --> 00:26:32,280
Speaker 4: and if you think about it from a government standpoint,

509
00:26:32,480 --> 00:26:34,719
Speaker 4: we need to make sure that the population doesn't get

510
00:26:34,800 --> 00:26:37,600
Speaker 4: devastatingly ill. We need to make sure the farmers and

511
00:26:37,720 --> 00:26:41,720
Speaker 4: the imports can manage that degree of food recommendation. And

512
00:26:41,760 --> 00:26:44,720
Speaker 4: we don't want to send the food companies that we're

513
00:26:44,920 --> 00:26:47,480
Speaker 4: sort of recommending for, we want to send them broke.

514
00:26:47,560 --> 00:26:49,560
Speaker 4: So there's an economic factor to it. So it's an

515
00:26:49,680 --> 00:26:54,760
Speaker 4: enormous macroeconomic sum that goes into making those recommendations. But

516
00:26:54,840 --> 00:26:57,359
Speaker 4: the whole point of me giving you that backstory is

517
00:26:57,400 --> 00:27:00,560
Speaker 4: to say, it's not about optimal health, you know, it's

518
00:27:00,560 --> 00:27:03,159
Speaker 4: about running the country. And there are two very different

519
00:27:03,200 --> 00:27:05,560
Speaker 4: ways to look at recommendations. It's like the difference between

520
00:27:05,600 --> 00:27:07,880
Speaker 4: going to a naturopath or a doctor. The doctor will

521
00:27:07,880 --> 00:27:10,600
Speaker 4: look at your bloods and say, well, you're not dead yet, fantastic,

522
00:27:10,640 --> 00:27:13,280
Speaker 4: see you next week. The naturopath will say you are

523
00:27:13,320 --> 00:27:15,360
Speaker 4: a long way away from optimal and there's a lot

524
00:27:15,400 --> 00:27:18,440
Speaker 4: we can do. So I'm more on the natural health side,

525
00:27:18,440 --> 00:27:21,119
Speaker 4: as you've probably figured out by now. But yeah, so

526
00:27:21,240 --> 00:27:24,400
Speaker 4: leaning definitely towards more towards one point five one point

527
00:27:24,480 --> 00:27:27,880
Speaker 4: eight grams per kilogram of body weight, you know, sometimes

528
00:27:27,960 --> 00:27:30,520
Speaker 4: up to two grams. I definitely do close to two

529
00:27:30,520 --> 00:27:32,800
Speaker 4: grams per kilogram of body weight for myself.

530
00:27:33,480 --> 00:27:34,440
Speaker 2: I think I would too.

531
00:27:34,480 --> 00:27:37,320
Speaker 1: So what that means everyone, And again not a recommendation,

532
00:27:37,359 --> 00:27:39,120
Speaker 1: but if just she wanted to figure out the math,

533
00:27:39,240 --> 00:27:42,639
Speaker 1: So if you did, for example, if you weigh sixty

534
00:27:42,720 --> 00:27:46,000
Speaker 1: kilos like Tiff, ways give or take sixty kilos, so

535
00:27:46,040 --> 00:27:48,959
Speaker 1: if she was working on one point five grams per

536
00:27:49,040 --> 00:27:51,840
Speaker 1: kilo body weight, she would need about ninety grams of

537
00:27:52,040 --> 00:27:56,359
Speaker 1: protein per day. In fact, I would think someone like Tiff,

538
00:27:56,359 --> 00:28:00,080
Speaker 1: who's got a lot of muscle and trains hard, and

539
00:28:00,800 --> 00:28:03,600
Speaker 1: I would think, this is just my guestimation, that Tiff

540
00:28:03,640 --> 00:28:06,040
Speaker 1: would probably be closer to two in terms of because

541
00:28:06,080 --> 00:28:10,359
Speaker 1: she she boxes, she lifts, she runs, she's a high

542
00:28:10,480 --> 00:28:15,119
Speaker 1: energy human. She doesn't fucking sit down. You know, do

543
00:28:15,160 --> 00:28:17,240
Speaker 1: you reckon you be closer to to Tiff in terms

544
00:28:17,280 --> 00:28:18,080
Speaker 1: of your requirement?

545
00:28:18,560 --> 00:28:18,800
Speaker 5: Yeah?

546
00:28:18,880 --> 00:28:21,360
Speaker 3: I reckon, Yeah, Yeah, I think so too.

547
00:28:21,560 --> 00:28:23,280
Speaker 2: Right, last question, Then we're going to wind up.

548
00:28:24,359 --> 00:28:26,879
Speaker 1: So you spoke before about we all want to be

549
00:28:27,000 --> 00:28:29,080
Speaker 1: ripped and blah blah blah, but you know that comes

550
00:28:29,080 --> 00:28:31,400
Speaker 1: at a cost. And you know what's the cost if

551
00:28:31,400 --> 00:28:33,440
Speaker 1: we're fucking jacked and ripped and we've got veins on

552
00:28:33,480 --> 00:28:34,760
Speaker 1: our eyelids, but we live.

553
00:28:34,680 --> 00:28:36,680
Speaker 2: Five years younger or less.

554
00:28:36,760 --> 00:28:41,920
Speaker 1: Right, Yeah, And this is not an easily answerable question.

555
00:28:41,960 --> 00:28:45,840
Speaker 1: There's probably no definitive answer. But like when we look

556
00:28:45,880 --> 00:28:49,960
Speaker 1: at somebody like Tiff who is naturally pretty lean and

557
00:28:50,200 --> 00:28:52,719
Speaker 1: puts on muscle naturally, and it's probably a little bit

558
00:28:53,160 --> 00:28:59,480
Speaker 1: atypical and there are you know, most people who work out.

559
00:29:00,520 --> 00:29:03,840
Speaker 1: I would think most people like and this is just

560
00:29:03,920 --> 00:29:06,800
Speaker 1: my guestimate everyone, but I think most people forty and over,

561
00:29:07,440 --> 00:29:11,200
Speaker 1: I think probably their priority is health and wellness and function.

562
00:29:11,680 --> 00:29:13,640
Speaker 1: But we all want to look good, you know. I

563
00:29:13,640 --> 00:29:15,400
Speaker 1: don't want to look terrible. I want to look as

564
00:29:15,400 --> 00:29:18,760
Speaker 1: good as I can. I've got an ego. But if

565
00:29:18,800 --> 00:29:22,320
Speaker 1: I had to choose between being healthy and functional or

566
00:29:22,400 --> 00:29:26,040
Speaker 1: looking good, I'm going healthy and functional, right, because I

567
00:29:26,080 --> 00:29:28,440
Speaker 1: don't want to be a dead, good looking corpse, you know.

568
00:29:29,880 --> 00:29:34,200
Speaker 1: And so tell me a little bit about women and

569
00:29:34,320 --> 00:29:37,680
Speaker 1: body fat percentages, because we know that men can be

570
00:29:37,800 --> 00:29:41,360
Speaker 1: typically somewhere around ten to fifteen percent body fat and

571
00:29:41,720 --> 00:29:46,120
Speaker 1: relatively functional and hormonally well. But that's not always the

572
00:29:46,160 --> 00:29:47,680
Speaker 1: case for women, is it.

573
00:29:48,880 --> 00:29:51,840
Speaker 4: No, And that's because of the natural variation in body

574
00:29:51,840 --> 00:29:55,280
Speaker 4: shape for women, which is like dramatic. And I say

575
00:29:55,520 --> 00:29:59,240
Speaker 4: I highlight the word natural because there's so many different,

576
00:29:59,360 --> 00:30:03,080
Speaker 4: you know, people from different cultures and that have naturally

577
00:30:03,120 --> 00:30:07,760
Speaker 4: curvaceous hips or naturally shapely boobs and bums and that

578
00:30:08,200 --> 00:30:10,880
Speaker 4: kind of thing, whereas there's also you know, the sort

579
00:30:10,920 --> 00:30:14,080
Speaker 4: of stick thin, strong muscular women as well, you know,

580
00:30:14,840 --> 00:30:16,880
Speaker 4: so there's a huge variation, and I would say a

581
00:30:17,000 --> 00:30:20,520
Speaker 4: much greater variation in female bodies than there is for men.

582
00:30:21,360 --> 00:30:24,760
Speaker 4: So I think it's very much a personal thing. Although

583
00:30:24,800 --> 00:30:28,880
Speaker 4: you know, obviously there's generic recommendations for body fat percentage,

584
00:30:28,920 --> 00:30:32,240
Speaker 4: but it's very difficult to apply to the individual without

585
00:30:32,280 --> 00:30:34,120
Speaker 4: the individual sitting in front of you so you can

586
00:30:34,160 --> 00:30:38,320
Speaker 4: see their natural frame. And often, you know, if you're

587
00:30:38,320 --> 00:30:41,720
Speaker 4: already with somebody that has a significant amount of body

588
00:30:41,720 --> 00:30:43,200
Speaker 4: fat on them, you might not be able to see

589
00:30:43,200 --> 00:30:45,160
Speaker 4: their natural frame, but you might be able to identify

590
00:30:45,200 --> 00:30:47,440
Speaker 4: it from photos from ten or twenty or thirty years ago.

591
00:30:47,600 --> 00:30:49,880
Speaker 4: Not that anybody should try and be who they used

592
00:30:49,920 --> 00:30:53,760
Speaker 4: to be. We want to move forward, but understanding someone's

593
00:30:53,880 --> 00:30:58,080
Speaker 4: natural sort of body and predisposition to body fat percentage

594
00:30:58,120 --> 00:31:02,600
Speaker 4: is important before you go recommending it, generally speaking for women,

595
00:31:02,640 --> 00:31:05,760
Speaker 4: and again general is vague, but if you go start

596
00:31:05,800 --> 00:31:08,720
Speaker 4: going under twenty percent, you're going to start messing with

597
00:31:08,760 --> 00:31:11,680
Speaker 4: your hormones. But some women sit there or a little

598
00:31:11,680 --> 00:31:15,880
Speaker 4: bit lower anyway. But often, and often the athletes I

599
00:31:15,880 --> 00:31:19,240
Speaker 4: saw tiff fulls and faces there. But often when it

600
00:31:19,240 --> 00:31:24,000
Speaker 4: comes to bodybuilding athletes, boxes they are they've got amn area,

601
00:31:24,080 --> 00:31:26,880
Speaker 4: you know, because they've forced themselves to such low body

602
00:31:26,880 --> 00:31:30,920
Speaker 4: fat percentages that they don't have a cycle anymore. Their

603
00:31:30,920 --> 00:31:34,160
Speaker 4: hormones are cooked, and it's not uncommon to see the fittest,

604
00:31:34,320 --> 00:31:36,280
Speaker 4: you know, the fit girls in the gym to find

605
00:31:36,320 --> 00:31:39,240
Speaker 4: out that they're not actually having a period. You know,

606
00:31:39,640 --> 00:31:42,760
Speaker 4: it's very common. So you know, there's multiple sides of

607
00:31:42,800 --> 00:31:46,680
Speaker 4: the conversation. But I'd be hesitant to recommend any percentage

608
00:31:46,760 --> 00:31:49,000
Speaker 4: number because there's such a great variation.

609
00:31:49,960 --> 00:31:52,720
Speaker 1: I think that's very wise and prudent. Grasshop just quickly,

610
00:31:52,760 --> 00:31:54,920
Speaker 1: because we've got to go to what's your body fat

611
00:31:55,040 --> 00:31:57,200
Speaker 1: at the minute? Do you reckon percentage wise?

612
00:31:58,080 --> 00:32:00,520
Speaker 5: I don't know, but I know that when I was

613
00:32:00,680 --> 00:32:05,200
Speaker 5: actively training and fighting the last time I had a

614
00:32:06,360 --> 00:32:10,760
Speaker 5: test for an accurate reading then I was ten ten,

615
00:32:12,440 --> 00:32:15,640
Speaker 5: I know that the scanned amount of fat in my

616
00:32:15,640 --> 00:32:18,520
Speaker 5: body was something like five kilograms of fat because I

617
00:32:18,520 --> 00:32:20,840
Speaker 5: remember I was going to drop weight for a fight

618
00:32:21,000 --> 00:32:23,200
Speaker 5: and then I did a scan and went, oh, I

619
00:32:23,280 --> 00:32:26,480
Speaker 5: probably probably can't lose three kilos right now.

620
00:32:27,000 --> 00:32:31,640
Speaker 1: I probably can't lose probably can't. But it's always a

621
00:32:32,120 --> 00:32:32,760
Speaker 1: sorry tiff.

622
00:32:33,560 --> 00:32:37,880
Speaker 5: No, Yeah, I was just going to mention doctor Stacy Simms,

623
00:32:38,040 --> 00:32:41,680
Speaker 5: who I've spoken to, talks about this for female athletes,

624
00:32:41,720 --> 00:32:45,520
Speaker 5: and when we did, we talked about that there's a

625
00:32:45,600 --> 00:32:50,160
Speaker 5: term called low energy availability, and she'd mentioned two things

626
00:32:50,200 --> 00:32:53,400
Speaker 5: that indicate that. One is stress fractures. And in my

627
00:32:53,480 --> 00:32:57,560
Speaker 5: first amateur novice title, I won with a stress fracture

628
00:32:57,600 --> 00:33:02,480
Speaker 5: in my spine my transverse process, and also I lowin

629
00:33:02,600 --> 00:33:05,040
Speaker 5: and I had two weeks before found out I had

630
00:33:05,080 --> 00:33:09,920
Speaker 5: low liine. Not one health or coach or anyone around

631
00:33:09,960 --> 00:33:12,560
Speaker 5: me at the time ever mentioned looking at how much

632
00:33:12,600 --> 00:33:15,680
Speaker 5: you're eating, how are you fueling yourself? Why have these

633
00:33:15,720 --> 00:33:19,320
Speaker 5: two things happened? So it's really interesting women, we don't

634
00:33:19,360 --> 00:33:22,920
Speaker 5: know what the cost of how active we are is

635
00:33:22,960 --> 00:33:25,480
Speaker 5: and when you go from being skinny fat to an

636
00:33:25,480 --> 00:33:28,880
Speaker 5: athlete and your body kind of weighs the same, or

637
00:33:28,920 --> 00:33:31,520
Speaker 5: I actually weighed more when I started boxing, but I

638
00:33:31,600 --> 00:33:34,480
Speaker 5: leaned up, but I had no understanding of what that

639
00:33:34,560 --> 00:33:37,600
Speaker 5: meant and how that translated into health.

640
00:33:39,760 --> 00:33:43,880
Speaker 1: Always interesting to chat to both of you, Maddie. Where

641
00:33:43,920 --> 00:33:45,080
Speaker 1: can people connect with you?

642
00:33:46,240 --> 00:33:48,640
Speaker 4: How to Not get sick and Die podcast YouTube, all

643
00:33:48,680 --> 00:33:51,719
Speaker 4: of the Spotify, Apple podcast platforms, all that kind of stuff.

644
00:33:52,480 --> 00:33:53,880
Speaker 3: Real Weight Loss Coach is what.

645
00:33:53,800 --> 00:33:56,120
Speaker 4: I am now on Instagram, So come and hang out

646
00:33:56,160 --> 00:33:58,480
Speaker 4: there if you want to get healthy and yeah, Maddie

647
00:33:58,520 --> 00:33:59,960
Speaker 4: Lansdowne dot com for anything else.

648
00:34:01,080 --> 00:34:05,560
Speaker 1: Superstar Champion R Tiff. Thank you, Mattie, Thank you, audience,

649
00:34:05,760 --> 00:34:07,120
Speaker 1: Thanks you. Next time,