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Speaker 1: I get atyp fam it's fatty harps. Hope your bloody terrific. Today,

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Speaker 1: I want to talk to you about a thing that

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Speaker 1: you might have heard about. When I explain to you

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Speaker 1: what it is, you'll know exactly what it is. You

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Speaker 1: might not have heard the term, but it is a

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Speaker 1: term that's being used more and more in health and

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Speaker 1: wellness and fitness and medical circles. And the term is

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Speaker 1: this health span health span. So you know what your

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Speaker 1: lifespan is. That's the number of years you spend on

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Speaker 1: the planet, years, months, days, and your health span is

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Speaker 1: essentially how many of those days are good. So we

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Speaker 1: know that some people live to eighty ninety one hundred.

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Speaker 1: We know that some people live a bit longer. We

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Speaker 1: know that some people get to eighty, for example, and

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Speaker 1: at eighty they're actually healthy and fit and strong and

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Speaker 1: functional and not too medicated, and then they might for

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Speaker 1: whatever reason pass away by the time they're eighty or

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Speaker 1: eight one or eighty two. But at eighty they were

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Speaker 1: quite healthy. So you would say they had a long

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Speaker 1: health span because for most of their life they were healthy.

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Speaker 1: And we know also that the life expectancy in Australians

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Speaker 1: and most first world country populations is higher than it

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Speaker 1: was fifty years ago. But it doesn't mean we're necessarily

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Speaker 1: living well or healthier for longer. We're just living longer,

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Speaker 1: and in many cases we're living longer because we've got

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Speaker 1: access to more and more drugs which keep people alive.

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Speaker 1: They don't necessarily keep people alive in a great state,

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Speaker 1: but they keep people alive. And of course there's a

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Speaker 1: place for medicine, and there's a place for drugs, but

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Speaker 1: there's a lot of other things that we can do. Obviously,

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Speaker 1: I'm preaching to the converted, I know that, but I

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Speaker 1: just want to share some no brainers with you in

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Speaker 1: terms of and many of these will be just revisioned.

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Speaker 1: There's a couple in there that you might there's one

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Speaker 1: or two controversial ones in here which I very much

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Speaker 1: believe in. Not everyone does, but I do. I'm going

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Speaker 1: to share those with you. So and for some of

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Speaker 1: you this for some this might be all new. For

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Speaker 1: some of you, there'll be a bit of familiarity. For

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Speaker 1: some it might be almost revisioned. And for some of

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Speaker 1: you maybe you don't need to listen to it because

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Speaker 1: you're a bit of an expert already in this place.

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Speaker 1: But your health span is what percentage of your life

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Speaker 1: span is lived in a healthy state. So my goal

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Speaker 1: irrespective of how long I live. Of course, I want

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Speaker 1: to live for as long as I can. But I

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Speaker 1: don't want to live for a long time if the

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Speaker 1: last twenty years are absolute dogshit, because I'm physically, mentally, emotionally,

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Speaker 1: medically stuffed. That's just me. I would rather live eighty

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Speaker 1: great years and then die kind of quickly. That's just me.

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Speaker 1: I'm not suggesting that to anyone, rather than live eighty

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Speaker 1: years or ninety years and the last fifteen or twenty

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Speaker 1: years are in acute pain, lots of suffering, lots of dysfunction,

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Speaker 1: no real quality of life. And that's not to say

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Speaker 1: it's got to be one or the other. Of course,

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Speaker 1: there are a lot of variables, a myriad of variables.

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Speaker 1: But that's just me. I want to live, and I

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Speaker 1: want most, but I want everyone to live most. What

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Speaker 1: do I say? I want everyone to live if it's possible,

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Speaker 1: which it is possible, but not likely to live as

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Speaker 1: well as they can for as long as they can.

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Speaker 1: So here are some Here are some no brainers on

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Speaker 1: increasing your health span. Of course, I'm going to say,

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Speaker 1: lifting weights. These are not necessarily an order of importance,

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Speaker 1: but this stuff is becoming very very relevant for me.

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Speaker 1: I'm sixty one soon, I'm sixty years old. I'm sixty

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Speaker 1: one at my next birthday, which is and not because

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Speaker 1: I have great genetics, and not because I'm a freak,

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Speaker 1: and not because I do anything strange or weird, but

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Speaker 1: because I have consistently lifted weights, done strength training for

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Speaker 1: you know, almost daily for for held was I fifteen,

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Speaker 1: so forty five years, four and a half decades. I'm

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Speaker 1: recording this at two fifty one. I trained this morning

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Speaker 1: between eleven and midday with my training partner, the Crab.

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Speaker 1: I trained yesterday, I'll train tomorrow. And because I lift

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Speaker 1: weights regularly, I'm uncharacteristically strong for somebody my age. And

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Speaker 1: again there's no ego in this, because I don't have

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Speaker 1: great genetics and I'm not naturally super strong, but because

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Speaker 1: I do the right things. I train the right way.

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Speaker 1: I trained progressively and intelligently and methodically, and I train

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Speaker 1: according to my capability and my medical issues and my

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Speaker 1: body type and my goals and all of those things.

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Speaker 1: I get to walk around and live in a body

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Speaker 1: which is from a strength perspective, much younger biologically, physiologically,

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Speaker 1: functionally than the chronology would typically represent. And that's because

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Speaker 1: I lift weight so too. So Number one is weight

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Speaker 1: strength training. There are lots of different ways to strength training.

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Speaker 1: And if you're thinking, yeah, but you know what if

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Speaker 1: I'm super old, Well, my dad is super old. I'm

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Speaker 1: going up there tomorrow. He's eighty five years old and

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Speaker 1: we're going to train. And I've taken him to the gym.

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Speaker 1: He's going to live stuff. He's eighty five years old,

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Speaker 1: like I said, And I am in the middle of

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Speaker 1: a program with him. Another guy trains him. I trained him,

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Speaker 1: and he does. I train him and he does one

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Speaker 1: a week by himself, so three a week at the moment,

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Speaker 1: and he is he is building muscle, increasing bone density,

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Speaker 1: improving function, balance, motor skills, gross motor skills, and so on.

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Speaker 1: He's had a couple of issues, is coming through those medically, clinically,

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Speaker 1: he's coming out the other side and we're ramping back up.

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Speaker 1: He's training. But the beauty of it is, even at

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Speaker 1: eighty five, he can improve function, he can improve strength,

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Speaker 1: he can improve muscle mass, he can build muscle. At

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Speaker 1: eighty five, he can build power, he can increase his

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Speaker 1: cardiovascular fitness, range of movement, balance, flexibility, motor skills. All

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Speaker 1: of these things are trainable at any age. Of course,

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Speaker 1: there are lots of variables that we need to factor in,

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Speaker 1: but bottom line is bodies are pretty fucking amazing and

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Speaker 1: pretty adaptable. So strength training, cardio training, no brainer. Next

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Speaker 1: one also no brainer. Just minimal junk in our diet.

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Speaker 1: Minimal process foods, you know, so food that's close to

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Speaker 1: whole foods, good fats, minimal sugar, enough protein, quality carbs.

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Speaker 1: And I'm going to chuck this in with my next suggestion,

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Speaker 1: which is still relating to food, which is just just

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Speaker 1: enough calories. And I've spoken many times about I believe

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Speaker 1: the number one mistake that we make, apart from eating

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Speaker 1: not great food, so the quality of our food for

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Speaker 1: many Australians anyway, the quality of the food is fucking

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Speaker 1: terrible while pretending that it's not terrible because we read

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Speaker 1: the bloody front of the box, which is a marketing

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Speaker 1: campaign or an advertisement or a smoke and mirrors kind

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Speaker 1: of story about how fucking great the contents are, which

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Speaker 1: is also why they have the actual ingredients on the back.

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Speaker 1: On the back down the bottom in a tiny little

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Speaker 1: box with the smallest fucking lettering you've ever seen, because

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Speaker 1: they don't want you to know what's actually in there.

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Speaker 1: If they're really proud of the ingredients and all the

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Speaker 1: additives and preservatives and bullshit that haven't plastered across the

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Speaker 1: front with arrows pointing at it, and there's a reason

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Speaker 1: they don't, and that's because they want to sell you something.

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Speaker 1: Then they don't give a fuck about your personal wellbeing

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Speaker 1: or health, and neither do they need to, because it's

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Speaker 1: not their job to manage your body or your health.

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Speaker 1: It's your job. It's your job to control and manage

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Speaker 1: carefully choose what you put in your body. So put

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Speaker 1: great shit in your body all the time, all the time,

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Speaker 1: not when you're on a fucking health kick all the

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Speaker 1: time all the time, and do not eat more than

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Speaker 1: you need to. I know I'm bossy today. Funk, where's

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Speaker 1: it coming from? But anyway, you know, I just get

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Speaker 1: to the point where I look at people doing dumb

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Speaker 1: fucking things to them body smart people doing dumb things,

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Speaker 1: and then coming up with bullshit excuses to rationalize the

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Speaker 1: dumb thing. Again this morning, another guy said to me, Yeah,

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Speaker 1: but you've got to have a life. So inferring to

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Speaker 1: me that if he doesn't eat shit or drink booze,

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Speaker 1: or eat cake or have a high fat, high salt,

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Speaker 1: high sugar, low nutrition food, that he is somehow missing out.

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Speaker 1: How fucking ironic that he thinks that. My paradigm is

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Speaker 1: he's missing out because he could be in a strong, healthy, fit,

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Speaker 1: functional body. But his story is he's missing out if

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Speaker 1: he has to eat like I eat. Isn't it funny

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Speaker 1: how we create stories to support whatever it is that

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Speaker 1: we want to do that we want to do. I'm

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Speaker 1: not saying you need to live in a cave and

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Speaker 1: live on fucking olfalfa and chicken breasts and distilled water,

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Speaker 1: but great food choices. Do not eat more and you

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Speaker 1: need People are often amazed when they find out how

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Speaker 1: little food I eat because I don't need much food.

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Speaker 1: I eat breakfast at dinner if I'm hungry through the day,

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Speaker 1: which is not often. But as I've said before on

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Speaker 1: this show, I would eat a few almonds. I would

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Speaker 1: eat thirty almends just to give you an idea. Thirty

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Speaker 1: almends is about thirty grams. It is about one hundred

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Speaker 1: and eighty calories is about fifteen grams of fat. All good,

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Speaker 1: A little bit of food that just satisfies me. But

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Speaker 1: generally it'll be a breakfast around eight or eight thirty

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Speaker 1: and a dinner around six and pretty much that's me

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Speaker 1: and a couple of coffees through the day. That's me

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Speaker 1: for the day. Okay, what else we know correlates really

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Speaker 1: profoundly with living better, longer, longer and stronger and healthier

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Speaker 1: is sleep quality and quantity. People who are chronically underslept

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Speaker 1: in terms of how many hours they're getting, but also

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Speaker 1: how many good hours of ram sleep deep sleep that

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Speaker 1: has a real impact on you know, high risks of

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Speaker 1: cardiovascular disease, diabetes, and even cognitive performance, dementia and so

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Speaker 1: on over time. And it you know, here's the thing.

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Speaker 1: Our body repairs and rejuvenates when we are in that

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Speaker 1: deep sleep. So our cardiovascular system, our nervous system, our

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Speaker 1: muscular system, our endocrime system, all of those systems that

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Speaker 1: kind of keep us working in inverted commas, they all

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Speaker 1: they all kind of get back to that set point

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Speaker 1: that we need them to get back to when we

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Speaker 1: sleep well and when we are chronically underslept, that doesn't happen.

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Speaker 1: So what happens then, is we start instead of starting

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Speaker 1: the day at ten out of ten, whatever ten out

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Speaker 1: of ten. You looks like I'm talking about, not your

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Speaker 1: ten compared to my ten. I'm just talking about whatever

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Speaker 1: your version of ten is. If you are even if

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Speaker 1: you get everything else right, all the other variables perfect, right,

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Speaker 1: But if your sleep quality is poor and your sleep

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Speaker 1: quantity is poor, you will definitely be starting the day behind.

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Speaker 1: You will be starting at a disadvantage. All right. The

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Speaker 1: next one is easier said than done. But managing managing

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Speaker 1: your mind and managing stress, and managing overthinking, and managing

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Speaker 1: the fucking chaos that can be the space between our ears.

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Speaker 1: More and more we're understanding, and I know this is

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Speaker 1: no revelation to you, but let's just underline it and

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Speaker 1: remind ourselves more and more where we're being reminded that

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Speaker 1: you know, it's mind, its body, its emotion, it's brain,

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Speaker 1: it's nervous system, it's all intertwined. You know, your thoughts,

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Speaker 1: which are non physical things, have physical consequences, and one

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Speaker 1: of the one of the physical consequences of stressful thinking,

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Speaker 1: of overthinking, of rumination, of worry, of fear, One of

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Speaker 1: the consequences of that is elevated heart rate, another is

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Speaker 1: elevated blood pressure, is increased cortisol production and adrenaline production,

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Speaker 1: and you know, all these things I've banged on about,

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Speaker 1: just this this ability that we have, for better or worse,

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Speaker 1: to change our physiology with our mind. But the beautiful

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Speaker 1: thing with this is conversely, when I learned to manage

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Speaker 1: my mind. And I've said this many times on this show.

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Speaker 1: If you live in a fir Will country, and you've

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Speaker 1: ticked all the normal kind of basic requirement boxes of

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Speaker 1: food and safety, and you know, some lights and some

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Speaker 1: hot water and all the fundamentals, I believe that for

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Speaker 1: most people, not all people, but for most people, the

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Speaker 1: biggest challenge they will have period is managing their mind.

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Speaker 1: And for me, that is true. Managing my mind has

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Speaker 1: been the ongoing challenge because my mind is my control

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Speaker 1: room for my life. It is it is me HQ.

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Speaker 1: My mind is where I make decisions, and my decisions

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Speaker 1: have consequences. My mind is where I interpret the data.

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Speaker 1: My mind is where I give meaning to the world

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Speaker 1: around me. My mind is where I tell stories, good

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Speaker 1: and bad. My mind is the starting point for these

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Speaker 1: physiological consequences that can be good and bad. So for me,

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Speaker 1: I understand the power of my mind. You need to

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Speaker 1: understand the power of your mind to impact not only

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Speaker 1: your body, but also your relationships, also your efficiency in productivity,

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Speaker 1: also the quality of your life, the quality of your sleep,

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Speaker 1: the quality of everything on planet you. Your mind is

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Speaker 1: it is the thing that is at the epicenter of

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Speaker 1: your experience. And not only that, it creates your experience.

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Speaker 1: Think about that. Think about the fact that things happen

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Speaker 1: on planet you, in your external physical world, events and

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Speaker 1: situations and people and words and media and social media

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Speaker 1: and all these inbound stimuli. Right, all of these things happen,

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Speaker 1: and then your mind makes sense of it or sometimes

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Speaker 1: no sense, sometimes for better or worse. But your mind

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Speaker 1: gives it meaning, your mind comes up with a story

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Speaker 1: about that thing. Now, depending on the story, that's also

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Speaker 1: going to have impact one way or the other. So

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Speaker 1: and so how does this relate to health span? So

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Speaker 1: when we manage our mind, when we get ourselves closer

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Speaker 1: to the end of the scale, that is calm versus

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Speaker 1: elevated and anxious. Easier said than done, I understand. But

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Speaker 1: when we're in that place that is closer to calm

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Speaker 1: and still and peaceful and tranquil. Then we're producing better

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Speaker 1: results period with our physiology and biology. We're looking we're

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Speaker 1: actually looking after our body. The next one is not surprising. Also,

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Speaker 1: we know that people with strong social networks and healthy

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Speaker 1: relationships live longer and stronger. Loneliness, disconnection, social isolation, not

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Speaker 1: feeling loved, not belonging, not being seen in, not having intimacy,

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Speaker 1: not feeling like anyone gives a shit. That's bad for us.

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Speaker 1: Of course, it's bad emotionally and socially and psychologically. But

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Speaker 1: once again, it has a negative impact on cardiovascular system,

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Speaker 1: immune system, cognitive health, and so on. Being sad is bad,

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Speaker 1: literally bad for our health. Being sad is bad. You know,

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Speaker 1: being lonely is bad. Loneliness is a fucking epidemic. Right now.

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Speaker 1: You get the eighty year old dude or lady who

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Speaker 1: lives in wherever and they have no health problems per se,

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Speaker 1: and they've got enough money, and they've got a car,

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Speaker 1: and they've got you know, they've got a telly, and

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Speaker 1: they've got access to resources, but nobody cares about them,

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Speaker 1: or they feel like nobody cares about them, or they

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Speaker 1: spend twenty three hours and fifty minutes a day on

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Speaker 1: their own. They don't have interaction and connection and that

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Speaker 1: kind of social familiarity with others and so on. It's

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Speaker 1: literally bad for their health. It's literally bad for their

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Speaker 1: health spaan. So my next one is lifelong learning. I'm

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Speaker 1: a lifelong learner. I'm a fully committed lifelong learner. Sometimes

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Speaker 1: that's a pain in the ass, but we absolutely know

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Speaker 1: that keeping our brain active through learning, through problem solving,

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Speaker 1: through engaging in mentally stimulating activities, through listening to conversations

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Speaker 1: like this one which involve a bit of science, a

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Speaker 1: bit of technical stuff, and you might take down some notes,

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Speaker 1: and you might you might memorize some things over time

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Speaker 1: and then put those things into practice operationalize them. But

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Speaker 1: learning and cognitive engagement and having our having our brain

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Speaker 1: going to the in inverted commas gym on a daily basis,

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Speaker 1: the gym that is learning. The world is our classroom.

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Speaker 1: Everyone's a potential teacher, and everything we go through is

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Speaker 1: a potential lesson. And all of that sounds really fucking cheesy,

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Speaker 1: but also it's really true. It's really true when we

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Speaker 1: spend our life looking for lessons and opportunities to grow

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Speaker 1: and learn and to solve problems and to keep our

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Speaker 1: brain lifting, keep our brain working out. We do obviously,

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Speaker 1: we do some great stuff for our cognitive capacity, memory

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Speaker 1: and mental acuity and all of those you know, problem solving,

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Speaker 1: question asking, interaction, communication, all of those normal things. But

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Speaker 1: also again we're doing something good for our overall health.

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Speaker 1: Next one, I don't talk about enough. I don't know

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Speaker 1: why don't talk about it enough. There's no obvious reason.

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Speaker 1: But when I thought of this, I went, yeah, so

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Speaker 1: again this is a no brain and blokes are worse

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Speaker 1: at this typically than ladies are. And that's just health

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Speaker 1: screening and preventative care. You know, so many people die

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Speaker 1: who don't need to die because they didn't get checked

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Speaker 1: soon enough. And I don't want to bang on about

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Speaker 1: this because we all know. But regular checkups and preventative

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Speaker 1: health screenings helps us detect issues early, allows us to

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Speaker 1: get interventions in place early. And you know, when we

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Speaker 1: find stuff like here's the thing too. I don't know

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Speaker 1: why we're so well. I guess we're terrified because we're

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Speaker 1: scared of death. But the irony is the sooner we go,

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Speaker 1: the less likely we're you know, if you've got something,

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Speaker 1: you've got it. You know. It's like when people would

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Speaker 1: this is it's kind of related, but silly. I remember

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Speaker 1: when some of my clients in the old days would

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Speaker 1: stand on the scales. Not that I'm obsessed with weight,

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Speaker 1: as you know, but we do an assessment, we do

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Speaker 1: body camp, we do all these things. They'd get on

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Speaker 1: the scales, but they wouldn't want to know. They wouldn't

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Speaker 1: want me to tell them. They didn't want to know

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Speaker 1: the number. And I'm like, well, whatever, you wait, whether

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Speaker 1: or not you know the number or don't know the number,

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Speaker 1: it's still the number. So let's know the number so

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Speaker 1: we can at least be in reality. We don't need

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Speaker 1: to attribute too much meaning to it. We don't need

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Speaker 1: to lose any sleep. I understand you've got weight issues

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Speaker 1: psychologically and emotionally and literally weight issues, but we can't

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Speaker 1: deal with the thing that we won't acknowledge. And so,

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Speaker 1: you know, I think getting in, you know, I just

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Speaker 1: went in stupidly for this is and this is maybe

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Speaker 1: this is why it came to mind for me. But

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Speaker 1: I typically go every year to get my skin checked.

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Speaker 1: I did not in COVID and I have not since

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Speaker 1: four COVID, so that was about five years and as

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Speaker 1: many of you would know because you would have seen

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Speaker 1: a couple of picks I put up, I ended up

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Speaker 1: having multiple things, you know, So three skin cancers on

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Speaker 1: my face, basal cell carcinomas and squamous cell carcinomas, and

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Speaker 1: I've also got three more to get cut off my

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Speaker 1: shoulders and back, and I'm a dummy. Should have gone earlier. Fortunately,

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Speaker 1: I think it's going to be all okay. A friend

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Speaker 1: of mine, Andrew Simmons from Vision Personal Training, shout out

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Speaker 1: Simo and the team from Vision. If you work at

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Speaker 1: Vision or train at Vision, tell him. I said hi.

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Speaker 1: He sent me a message the other day with an

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Speaker 1: even more gruesome photo of his gone off the back

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Speaker 1: of my social media post where I was kind of

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Speaker 1: encouraging people to go and get your shit checked. He

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Speaker 1: went and got his shit checked and got a big

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Speaker 1: chunk of crap cup cut out of his head. He

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Speaker 1: had no inclination or no thought to do it. Then

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Speaker 1: he saw my pictures and went, well, he's over fifty

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Speaker 1: as well, and boom, went and did it. And it

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Speaker 1: was a good thing he did. And if he didn't

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Speaker 1: do it, who knows. What would have happened if he

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Speaker 1: had a waited all right, The next one is just

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Speaker 1: being well hydrated. Now, it's very hard to get accurate

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Speaker 1: data on hydration. You know. Somebody told me once that

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Speaker 1: half the population's regularly dehydrated. I don't know how. I

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Speaker 1: don't know how we would find that out, but I

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Speaker 1: do know that a lot of the people that I

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Speaker 1: personally have worked with over the years don't drink enough

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Speaker 1: water or are not properly hydrated. So it's, you know,

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Speaker 1: depending on what our diet is comprised of. So if

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Speaker 1: you have lots of fruit and lots of veggies, which

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Speaker 1: are high water content foods, you maybe don't need to

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Speaker 1: drink lots of water. If you weigh fifty kilos and

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Speaker 1: your friend weighs one hundred kilos, and everything else is standard,

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Speaker 1: and you move the same, then you're going to need

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Speaker 1: less water because you've got less weight to hydrate. If

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Speaker 1: you're a bigger person, you know, I'm eighty five kilos,

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Speaker 1: I'm going to need more. If my mum and moved

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Speaker 1: my mum and I moved the same amount today, which

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Speaker 1: is unlikely, but I would need more water than her,

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Speaker 1: more hydrating than her. Just because I weigh probably forty

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Speaker 1: kilos heavier than her because she is tiny, so I'm

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Speaker 1: nearly double her weight. She's probably forty five k's. So,

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Speaker 1: you know, being well hydrated like skin health, kidney function,

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Speaker 1: cognitive performance, you know, cardiovascular health. Your blood is about

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Speaker 1: ninety percent water. Your brain is like largely water. You

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Speaker 1: are largely water, sixty to seventy percent water. And when

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Speaker 1: you are dehydrated, then your cells are not healthy, and

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Speaker 1: a whole bunch of things happen. So even if we

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Speaker 1: just go we think about what happens with your blood.

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Speaker 1: So you're quite dehydrated, your blood, which is primarily water,

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Speaker 1: is now increasing in viscosity, which is thickness. Because you're

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Speaker 1: getting dehydrated. You've still got to transport the oxygen the

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Speaker 1: red blood cells around the body, but now you've got

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Speaker 1: less blood volume, which is a bugger because you're dehydrated.

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Speaker 1: And now your blood is thicker, which is a bugger.

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Speaker 1: So now your heart's got to work harder, which is

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Speaker 1: a bugger. And now you're more predisposed having a heart attack,

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Speaker 1: cardiac episode in general, and or a stroke or some

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Speaker 1: other fucking catastrophe. So for foxx sake, drink water, drink water.

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Speaker 1: All right, let's whip through it. How am I? Well,

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Speaker 1: we're heading up to half an hour of course, tobacco

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Speaker 1: and booze and drugs in general. Like, I don't even

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Speaker 1: need to I don't even need to go there doing

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Speaker 1: I'm going to say. Typically, typically, when when people talk

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Speaker 1: about this, they talk about maintaining a healthy weight. Now

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Speaker 1: you've heard me talk about this before. Body weight matters

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Speaker 1: to a point, but body composition matters more because body

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Speaker 1: weight doesn't necessarily give us an accurate indication of the

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Speaker 1: shape and body well. I don't mean literal shape, I

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Speaker 1: mean how well or healthier person is because some people

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Speaker 1: that are overweight in inverted commas, like me. According to

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Speaker 1: a high weight chart, I'm right in the middle of

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00:26:38,560 --> 00:26:42,520
Speaker 1: my BMI as twenty seven and a half nearly twenty eight.

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Speaker 1: My body mass index puts me in the middle of

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Speaker 1: the twenty five to thirty category, which is the overweight category.

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Speaker 1: If I put on even a few kilos, even if

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Speaker 1: it was all muscle, I would be considered obese, which

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00:26:55,480 --> 00:26:57,919
Speaker 1: obviously I'm not obese, and it's kind of ridiculous. So

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Speaker 1: it's a flawed metric. It's a flawed measurement in some

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00:27:02,680 --> 00:27:07,600
Speaker 1: instances that can be mildly indicative, But I am much

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00:27:07,640 --> 00:27:11,560
Speaker 1: more interested in, irrespective of what you weigh, what is

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Speaker 1: your body made up of? You know how much muscle

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Speaker 1: do you have, how much lend tissue, and how much

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00:27:17,440 --> 00:27:20,600
Speaker 1: body fat are you carrying? Because body fat is more

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00:27:21,080 --> 00:27:25,200
Speaker 1: an accurate indicator of health over long terms. So bottom

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00:27:25,240 --> 00:27:28,080
Speaker 1: line is and this is not judgment. We're not talking

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Speaker 1: about what somebody looks like and whether or not they're

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Speaker 1: a good person because of their body shape. We just

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Speaker 1: know absolutely no, this is not an opinion. We know

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Speaker 1: that there is a correlation between obestie and increased increased

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00:27:41,840 --> 00:27:48,760
Speaker 1: risk of a plethora of physiological conditions illnesses, medical issues,

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00:27:48,960 --> 00:27:54,280
Speaker 1: functional issues, and of course correlate strongly with health span. Right,

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Speaker 1: So we don't need to be an elite athlete, we

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00:27:56,720 --> 00:27:59,040
Speaker 1: don't need abs, we don't need to be living on

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00:27:59,119 --> 00:28:02,840
Speaker 1: bloody elfa, we don't need to be starving ourselves. But

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00:28:02,960 --> 00:28:07,760
Speaker 1: of course maintaining a body composition that is in you know,

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Speaker 1: somewhere in the healthy range is of course a great idea.

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Speaker 1: All right, So here's my slightly here's my two one

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00:28:21,119 --> 00:28:22,960
Speaker 1: or my two suggestions that are going to help you

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00:28:23,000 --> 00:28:25,760
Speaker 1: in terms of keeping you healthy and well. And by

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00:28:25,800 --> 00:28:30,320
Speaker 1: healthy and well I mean all around mind, brain, emotional system,

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00:28:30,480 --> 00:28:35,320
Speaker 1: and body. My second last one is not controversial, but

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00:28:36,600 --> 00:28:38,960
Speaker 1: not something that people think about to talk about too much,

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00:28:38,960 --> 00:28:41,840
Speaker 1: and that is have a purpose, have a purpose as

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00:28:41,880 --> 00:28:46,920
Speaker 1: you get older, have a purpose, have a focus, have

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00:28:47,000 --> 00:28:50,760
Speaker 1: a to do list, stay engaged. That doesn't mean you've

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00:28:50,760 --> 00:28:55,800
Speaker 1: got to be, you know, a workaholic or busy or

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00:28:55,880 --> 00:28:59,840
Speaker 1: flat out all day. But the idea, and this old

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Speaker 1: Hi this in with my last one, which is don't retire.

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00:29:03,160 --> 00:29:06,560
Speaker 1: I'll explain that in more detail. But this idea that

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00:29:06,600 --> 00:29:08,120
Speaker 1: we have in our head that we're going to get

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00:29:08,120 --> 00:29:09,959
Speaker 1: to a point in our life where we're just going

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00:29:10,040 --> 00:29:12,960
Speaker 1: to switch off. We're going to fucking put our feet up.

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00:29:13,680 --> 00:29:16,360
Speaker 1: We're going to go hard for about sixty five years

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00:29:16,840 --> 00:29:19,920
Speaker 1: and then we're just going to kick back and life

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00:29:20,080 --> 00:29:23,040
Speaker 1: is going to be awesome. And while that's a really

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00:29:23,080 --> 00:29:29,920
Speaker 1: good sales pitch, it's bullshit. It's bullshit because well, no,

447
00:29:30,040 --> 00:29:34,680
Speaker 1: it's bullshit. When putting our feet up means now we're

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00:29:34,760 --> 00:29:39,480
Speaker 1: moving less. Now, we're not exercising, Now, we have less

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00:29:39,520 --> 00:29:44,440
Speaker 1: social connections. Now we're not stimulating our brain or our mind.

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00:29:44,480 --> 00:29:50,120
Speaker 1: We're not solving problems very often, and so there's a

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00:29:50,280 --> 00:29:55,520
Speaker 1: plethora of potential things that can happen when people get older,

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00:29:55,640 --> 00:29:59,280
Speaker 1: and especially when they retire. And the amount of people

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Speaker 1: that I have trained, worked with, conversed with, intersected, interacted

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Speaker 1: with over the years who almost on the day that

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00:30:10,680 --> 00:30:18,760
Speaker 1: they retired, they stopped working, they started spiral. Now, of course,

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00:30:18,800 --> 00:30:21,440
Speaker 1: I'm not suggesting that we have a job in inverted

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00:30:21,440 --> 00:30:25,960
Speaker 1: commism tool where one hundred or even necessarily past sixty five.

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Speaker 1: I'm not saying don't literally retire. I'm not saying just

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00:30:30,240 --> 00:30:33,920
Speaker 1: keep working forever. What I am saying is, don't retire

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00:30:34,040 --> 00:30:37,640
Speaker 1: from having a focus, having a to do list, having

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00:30:39,320 --> 00:30:43,360
Speaker 1: having a reason to use your brain on a daily basis.

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00:30:43,440 --> 00:30:48,160
Speaker 1: Don't retire from solving problems. Don't retire from learning new things,

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00:30:48,240 --> 00:30:52,760
Speaker 1: don't retire from being creative, don't retire from developing and

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00:30:52,840 --> 00:30:58,400
Speaker 1: optimizing your potential. Don't retire from having fucking great conversations

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00:30:58,440 --> 00:31:02,840
Speaker 1: and great relationships and doing new things and having adventures.

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00:31:04,600 --> 00:31:09,440
Speaker 1: If retirement looks like the couch and the telly, it's

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00:31:09,480 --> 00:31:12,040
Speaker 1: the beginning of the end. And if you want to

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00:31:12,080 --> 00:31:16,800
Speaker 1: see a person deteriorate rapidly. Watch somebody who goes from

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00:31:16,880 --> 00:31:20,200
Speaker 1: doing a job where they're busy, they're on their feet

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00:31:20,280 --> 00:31:23,720
Speaker 1: quite often, they're solving problems, they're working with other humans,

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00:31:24,240 --> 00:31:28,680
Speaker 1: they're part of something bigger than themselves. They're using their

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00:31:28,720 --> 00:31:31,720
Speaker 1: brain and their mind on a regular basis. And watch

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00:31:31,760 --> 00:31:36,560
Speaker 1: that person when they retire, and retirement equals couch and

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00:31:36,640 --> 00:31:42,320
Speaker 1: TV pretty much, just watch their demise. It begins within weeks.

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00:31:42,720 --> 00:31:45,440
Speaker 1: So we don't want that. If you want to live

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00:31:45,520 --> 00:31:53,520
Speaker 1: long and healthy, healthy for long, study, learn solve problems,

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00:31:53,800 --> 00:32:02,200
Speaker 1: train your brain, maintain relationships, do new things, travel, volunteer,

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00:32:02,600 --> 00:32:04,840
Speaker 1: just anything that you can do. You don't need to

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00:32:04,880 --> 00:32:07,560
Speaker 1: wear yourself out. But the whole I'm just going to

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00:32:07,640 --> 00:32:11,080
Speaker 1: hang out and retire. I'm just gonna relax. That wears

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00:32:11,120 --> 00:32:14,960
Speaker 1: off really fucking quickly. Anyway, there you go, a quick

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00:32:14,960 --> 00:32:18,160
Speaker 1: snap shot for you on how to increase your health

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Speaker 1: span