WEBVTT - #2111 When Does a Good Habit Become a Bad Obsession? - Kel Smith 0:00:00.440 --> 0:00:02.520 I'll get atenm it's Harps, It's Kelly Smith, the one 0:00:02.560 --> 0:00:06.120 and only back for the first time in twenty twenty six, 0:00:07.000 --> 0:00:08.319 I think, am I right in that? 0:00:08.880 --> 0:00:09.800 Yeah, first time? 0:00:10.920 --> 0:00:12.959 Giddy up by a cup, welcome back? How are you? 0:00:13.320 --> 0:00:13.480 Yeah? 0:00:13.560 --> 0:00:14.040 Pretty good? 0:00:14.080 --> 0:00:14.880 Pretty good? How are you? 0:00:15.920 --> 0:00:19.680 I'm good. I'm good. Just soldiering through soldiering That sounds melodramatic, 0:00:19.840 --> 0:00:21.880 Just sprinting through the year, starting with a little bit 0:00:21.880 --> 0:00:25.760 of a slow jog, building up as I head towards March. 0:00:26.000 --> 0:00:28.280 Just finding a little bit of momentum and ticking a 0:00:28.280 --> 0:00:30.840 few boxes and getting a few outcomes and learning a 0:00:30.840 --> 0:00:34.040 few things and fucking up a little bit as I do. 0:00:34.080 --> 0:00:38.559 But I guess we call that the human experience. Have 0:00:38.640 --> 0:00:43.720 you had anything, anything outstanding on your calendar so far? 0:00:44.280 --> 0:00:46.720 Pretty much the same, so, you know, the start of 0:00:46.720 --> 0:00:48.600 the year for me, there was a lot going on 0:00:48.680 --> 0:00:53.320 with my nan, who I've mentioned before. She at ninety six, 0:00:54.360 --> 0:00:57.760 had to really reframe and change her life. So she's 0:00:57.800 --> 0:01:02.360 now in what we call h care And they are amazing, 0:01:02.600 --> 0:01:04.920 amazing people like you look at them and go wow, 0:01:05.040 --> 0:01:08.720 Like you guys, do something for someone else every single 0:01:08.840 --> 0:01:11.720 day with a smile on your face. And you know, 0:01:11.959 --> 0:01:14.360 initially we thought, okay, they're probably putting it on because 0:01:14.400 --> 0:01:17.600 you know, she's brand new, and it has it hasn't changed. 0:01:17.959 --> 0:01:23.080 They are all so lovely. Nan is very happy and 0:01:23.680 --> 0:01:27.399 very safe, which is what we want for her obviously. 0:01:28.640 --> 0:01:32.240 But just the other day she said, where's your podcast? 0:01:32.319 --> 0:01:34.640 What's going on? Why are you talking to people anymore? 0:01:35.400 --> 0:01:35.960 Oh? Wow? 0:01:36.520 --> 0:01:37.280 Yeah, so. 0:01:38.840 --> 0:01:41.080 She was, She's like, well, you need to you need 0:01:41.120 --> 0:01:44.160 to go back and start talking to people again. And 0:01:44.200 --> 0:01:47.080 I think now that she feels quite settled, she's ready 0:01:47.080 --> 0:01:48.640 to kind of, you know, give me a bit of 0:01:48.640 --> 0:01:49.760 a shove back out there. 0:01:49.840 --> 0:01:53.840 And so that was quite nice. So that's been yeah, yeah, 0:01:53.840 --> 0:01:55.240 so that's been the start of my year. 0:01:55.280 --> 0:01:58.520 So, as you say, just kind of getting ready to 0:01:59.440 --> 0:02:01.720 ramp up, you know now that things are a bit 0:02:01.800 --> 0:02:03.480 kind of I. 0:02:03.440 --> 0:02:06.320 Don't know what's normal, but getting back into a rhythm. 0:02:06.480 --> 0:02:09.720 I guess how's her brain going. How's her ninety six 0:02:09.840 --> 0:02:10.679 year old brain going? 0:02:11.720 --> 0:02:15.680 Look for ninety six, I would dare say very well. 0:02:16.080 --> 0:02:18.639 So short term memory is. 0:02:18.880 --> 0:02:22.519 She says she's getting a bit bloody, that's her technical term, 0:02:22.600 --> 0:02:27.360 bit bloody. But she could still tell you everything that 0:02:27.440 --> 0:02:29.000 happened when she was five years old. 0:02:29.600 --> 0:02:32.839 Yeah, yeah, so yeah, that's the way I think. Even 0:02:32.880 --> 0:02:36.359 when you're you know, fifties and sixties, like sher short 0:02:36.440 --> 0:02:39.720 term memory starts to go unless you're really really working 0:02:39.760 --> 0:02:42.760 on it. And like I've got friends my age who 0:02:42.760 --> 0:02:45.040 their short term memory is pretty rubbish, their long term 0:02:45.080 --> 0:02:48.239 memory is amazing. That's part of the brain that kind 0:02:48.240 --> 0:02:50.280 of one of the bits that kind of declines first 0:02:50.400 --> 0:02:53.200 is the short term stuff Like how I don't it 0:02:53.240 --> 0:02:55.080 probably doesn't happen to you, but I meet people in 0:02:55.120 --> 0:02:59.480 a conversation four sentences in, I can't remember the name 0:02:59.520 --> 0:03:02.079 of the per that I just got introduced to, mainly 0:03:02.080 --> 0:03:06.040 because I wasn't really focusing, but also that's pretty bad. 0:03:06.480 --> 0:03:09.120 So we're met jad for rock solid forty seconds and 0:03:09.720 --> 0:03:12.359 forty seconds ago someone told me your name was Donna 0:03:12.480 --> 0:03:15.360 or Dave or something, and I'm looking at you, going nah, 0:03:15.360 --> 0:03:18.320 I got nothing. So from then it becomes old. 0:03:18.080 --> 0:03:23.760 Mate, oh mate, the go to all right, So your 0:03:23.880 --> 0:03:26.120 job in Inverted Commas is to come on every once 0:03:26.120 --> 0:03:30.240 in a while and just as our regular civilian, our 0:03:30.320 --> 0:03:33.280 regular listener with a. 0:03:33.240 --> 0:03:36.480 Curious brain who might have a few questions relevant to 0:03:37.320 --> 0:03:42.080 yourself or just general stuff. That you think might be 0:03:42.120 --> 0:03:46.600 of interest to the collective. So where do you want 0:03:46.600 --> 0:03:50.200 to start. I'm putty in your putty in your hands. 0:03:50.800 --> 0:03:54.440 Oh, this is this is fun. One of the things 0:03:54.440 --> 0:03:56.960 I've been thinking about recently. So I've been working with 0:03:57.040 --> 0:04:00.520 the nutrition coach, and this is something that I've always 0:04:00.560 --> 0:04:04.640 been really curious about and never really understood completely. Sort 0:04:04.680 --> 0:04:06.920 of thought I had a bit of a handle on 0:04:06.960 --> 0:04:09.240 it and really didn't. So I'm getting all of this 0:04:09.360 --> 0:04:13.440 wonderful information about calories, macros, how they work, how they 0:04:13.480 --> 0:04:18.039 work in particular with heavy expenditure like lifting weights and 0:04:18.080 --> 0:04:20.920 things like that. But one of the things I'm noticing, 0:04:21.000 --> 0:04:24.719 and it's something that you have spoken about a bit recently, 0:04:24.760 --> 0:04:27.240 and I'm seeing it with friends. I'm seeing it, you know, 0:04:27.240 --> 0:04:30.159 every time you kind of plug something into like a 0:04:30.200 --> 0:04:34.000 calculator or whatever. And it's the fact that walking and 0:04:34.040 --> 0:04:37.960 getting your steps up is so much more important in 0:04:38.080 --> 0:04:41.640 terms of your fitness, weight loss, fat loss journey. And 0:04:42.880 --> 0:04:46.200 it was something for me that I always really enjoyed walking. 0:04:46.240 --> 0:04:48.000 It was more like a you know, let's go and 0:04:48.040 --> 0:04:51.840 clear the headspace. But it's becoming more and more obvious 0:04:51.960 --> 0:04:57.160 that the more you walk, the easier or the more 0:04:57.200 --> 0:05:01.200 beneficial that is for fat loss, and why, like what 0:05:01.680 --> 0:05:05.120 is it around, like the actual physicality of that that 0:05:05.279 --> 0:05:07.720 makes that such a good form of exercise. 0:05:08.400 --> 0:05:10.640 Yeah, well, I think anything that you do where you 0:05:10.680 --> 0:05:14.000 are carrying your weight, Like you sit on a bike, 0:05:14.000 --> 0:05:16.880 you're not really carrying your weight. The bike is carrying 0:05:16.920 --> 0:05:20.760 your weight and you're just peddling. You know, you sit 0:05:20.800 --> 0:05:22.880 on an arm bike in the gym, or a grinder, 0:05:23.040 --> 0:05:26.200 or you know you're on an elliptical strider in the 0:05:26.240 --> 0:05:28.520 gym where yeah, you're kind of carrying your weight, but 0:05:28.720 --> 0:05:31.440 really the whole thing is on a pendulum or a swing. 0:05:31.960 --> 0:05:34.520 So I think there's a couple. It's not a single thing, 0:05:34.560 --> 0:05:36.320 but one of the main things is that you are 0:05:36.360 --> 0:05:40.640 carrying your weight, and the heavier you are, the more 0:05:40.680 --> 0:05:43.800 work you're doing. So if we get somebody, I'm just 0:05:43.839 --> 0:05:46.360 going to make some of the figures up. But if 0:05:46.360 --> 0:05:48.400 we get Kelly, who weighs I don't know what your 0:05:48.400 --> 0:05:50.800 a doesn't matter. But let's say you weigh sixty kilos. 0:05:50.800 --> 0:05:52.600 It doesn't matter what you weigh. But let's say you've 0:05:52.640 --> 0:05:55.159 got a friend who wears a hundred kilos and you 0:05:55.240 --> 0:05:59.360 and that one hundred kilos versus sixty kilos Kelly, that 0:05:59.400 --> 0:06:02.000 person you go for the same walk at the same time, 0:06:02.080 --> 0:06:05.320 over the same distance, at the same speed, Well, there 0:06:05.360 --> 0:06:09.640 any energy expenditure ie calorie burning will be way bigger 0:06:09.640 --> 0:06:14.080 than yours because they're carrying forty kilos that you are 0:06:14.080 --> 0:06:17.760 not carrying, So it's hiking that weight around. So in 0:06:17.800 --> 0:06:21.400 a weird way, sometimes being bigger or heavier or more overweight, 0:06:21.839 --> 0:06:25.920 there are surprising benefits because you're burning more calories per 0:06:26.040 --> 0:06:29.000 unit of time if you're doing the same thing at 0:06:29.000 --> 0:06:34.000 the same level. And I think you know, I think 0:06:34.040 --> 0:06:38.640 also when you start something like I am, like everyone 0:06:38.720 --> 0:06:41.280 who listens to this show regularly knows that a year 0:06:41.320 --> 0:06:44.240 and a half ago my phone time, I was fat 0:06:44.279 --> 0:06:47.599 and I didn't walk enough right pretty much, and then 0:06:47.640 --> 0:06:50.200 I just started I went right, well, that's it. From tomorrow, 0:06:50.200 --> 0:06:54.559 I'm doing ten thousand rock bottom and hand on harder. 0:06:54.560 --> 0:06:56.760 I can say that every day that since then, I've 0:06:56.760 --> 0:06:59.359 done at the worst ten thousand steps a day, and 0:06:59.400 --> 0:07:01.480 I was doing something like four and a half without 0:07:01.520 --> 0:07:06.599 really realizing it. So my steps are somewhere between doubled 0:07:06.600 --> 0:07:10.120 and tripled every day of my life. But also what 0:07:10.240 --> 0:07:14.720 happens when you create a new good habit. We'll talk 0:07:14.760 --> 0:07:17.680 about the difference maybe between habit and obsession. That's an 0:07:17.720 --> 0:07:21.640 interesting conversation in itself. But when you create a new habit, 0:07:22.040 --> 0:07:24.960 there's a shift emotionally and psychologically. So I'm not going 0:07:25.040 --> 0:07:28.000 to go and walk ten thousand steps or fifteen thousand 0:07:28.160 --> 0:07:30.080 steps and at the end of that eat a fucking 0:07:30.160 --> 0:07:34.480 cheeseburger because I've done this really good. So when we 0:07:34.600 --> 0:07:37.000 create a new habit, one which aligns with who and 0:07:37.040 --> 0:07:41.280 how we want to be behaviorally, psychologically, emotionally, physiologically like 0:07:41.400 --> 0:07:44.280 I'm improving me or what I think is my version 0:07:44.320 --> 0:07:48.560 of improvemental success or growth, we're much more likely to 0:07:48.640 --> 0:07:55.320 make decisions which are consistent with health, wellness, optimization performance. 0:07:55.520 --> 0:08:01.760 There's that. Now, if you want to go physiology, then 0:08:04.000 --> 0:08:08.840 more of the calories, so the greater. Let's say we 0:08:09.040 --> 0:08:16.640 burn x calories per hour walking and we burn one 0:08:16.680 --> 0:08:20.640 and a half x calories an hour running or two 0:08:20.800 --> 0:08:27.720 x calories an hour. Overall, will burn more fat running 0:08:27.760 --> 0:08:30.880 than walking, and this is where people get tripped up. 0:08:32.200 --> 0:08:36.680 But as a percentage of energy expenditure, it will be 0:08:36.800 --> 0:08:41.560 higher in the walking. Okay, So but let's say, hypothetically, 0:08:41.640 --> 0:08:44.760 let's say seventy percent of the five hundred calories that 0:08:44.800 --> 0:08:48.960 I expend walking are fat are from fat. We go 0:08:49.040 --> 0:08:52.120 seventy percent, and five hundred is three point fifty, right, 0:08:52.840 --> 0:08:55.840 and we might go only fifty percent of the calories 0:08:55.880 --> 0:08:58.880 that I burn when I'm jogging is from fat, so 0:08:59.200 --> 0:09:01.560 walking is better. But then you go, hang on, Brian, 0:09:02.040 --> 0:09:05.640 you're burning eight hundred calories running. Fifty percent of eight 0:09:05.720 --> 0:09:08.280 hundred is four hundred, which is more than three fifty. 0:09:08.760 --> 0:09:12.600 So if we're looking at overall expenditure side by side 0:09:12.600 --> 0:09:17.240 per unit of time, walking at five k's won't spend 0:09:17.360 --> 0:09:20.680 as many calories as jogging at ten k's, of course, 0:09:21.200 --> 0:09:23.520 and it won't even expend the same amount of fat. 0:09:23.559 --> 0:09:27.200 But what it will do is most of what you're 0:09:27.400 --> 0:09:30.880 using when you're walking is fat, which is what people want. 0:09:30.920 --> 0:09:33.760 What also it will do, which is something people don't 0:09:34.120 --> 0:09:36.559 either realize or understand or talk about much, is you 0:09:36.600 --> 0:09:41.920 will lose less muscle walking. Now I'll shut up after this, 0:09:42.120 --> 0:09:45.400 but this is just interesting. Look at the runners, the 0:09:45.400 --> 0:09:47.839 people in the world of running who are muscly, how 0:09:47.880 --> 0:09:50.679 far do they run? Kel the big musclie. 0:09:50.160 --> 0:09:52.120 People, I dare say not far. 0:09:52.800 --> 0:09:56.240 Yeah, one hundred meetings one hundred meters, two hundred meters, 0:09:56.240 --> 0:09:58.800 they're starting to get smaller. You look at a dude 0:09:58.840 --> 0:10:02.760 or dudet who runs hundreds, they're generally quite muscular, quite 0:10:02.800 --> 0:10:06.800 powerful because it's pretty much an anaerobic event. There's not 0:10:06.840 --> 0:10:09.760 a lot of oxygen required to sprint for nine or 0:10:09.760 --> 0:10:11.760 ten or ten and a half seconds or whatever it is. 0:10:12.640 --> 0:10:18.360 But then you look at somebody who's running fifteen hundred meters, well, 0:10:18.720 --> 0:10:21.560 weighing one hundred kilos and being jacked and muscular and 0:10:21.600 --> 0:10:24.840 big is not consistent with running a fast mile or 0:10:24.840 --> 0:10:29.120 fifteen hundred. Then you look at the marathoners who might 0:10:29.200 --> 0:10:32.680 be the same height like some of the African Ethiopian 0:10:33.320 --> 0:10:35.520 you know, some of those runners who are just canyons 0:10:35.520 --> 0:10:39.520 who are just beautiful, like amazing physiology, but they're six 0:10:39.559 --> 0:10:43.320 foot tall and they weigh fifty five kilos, So they're 0:10:43.360 --> 0:10:49.760 just light, powerful, hyper endurance running machines. Now, if you 0:10:49.880 --> 0:10:53.480 got the same girl or guy who was that good 0:10:53.480 --> 0:10:56.280 a runner, and you went now do that with thirty 0:10:56.320 --> 0:11:00.760 extra kilos, their best time would go from to ten 0:11:00.800 --> 0:11:04.920 minutes to three hours and twenty minutes. So that was 0:11:04.960 --> 0:11:07.480 a very long answer. I'll try and coep the future 0:11:07.480 --> 0:11:08.000 one shorter. 0:11:08.440 --> 0:11:09.200 No, No, it's good. 0:11:09.240 --> 0:11:11.960 It's good because, yeah, there is this rise at the 0:11:12.000 --> 0:11:15.400 moment of making sure or kind of having a benchmark 0:11:15.440 --> 0:11:18.120 of ten thousand steps, and I'm very curious as to 0:11:19.080 --> 0:11:22.600 what the reasoning behind that was. So now I think 0:11:22.600 --> 0:11:25.120 I'll just I'm going to order a weight vest off 0:11:25.160 --> 0:11:27.880 Amazon so that I'm carrying around more weight and doing 0:11:27.920 --> 0:11:31.359 that same walk. But in all seriousness, that is beneficial 0:11:31.360 --> 0:11:33.240 as well, isn't it hundred percent? 0:11:33.480 --> 0:11:37.040 Well, the thing is, if you know, like it doesn't 0:11:37.040 --> 0:11:38.760 matter what you weigh, that's not us. But let's say 0:11:38.760 --> 0:11:40.920 you weigh sixty or let's let's use me, so I 0:11:40.960 --> 0:11:44.320 weigh eighty, give or tape. Let's say I'm carrying twenty kilos. 0:11:45.520 --> 0:11:49.400 Now I'm moving one hundred kilos through suburbia. I'm not 0:11:49.480 --> 0:11:55.280 moving eighty, So that will be very similar in terms 0:11:55.280 --> 0:11:58.840 of energy expenditure as if I weighed one hundred kilos. 0:12:00.120 --> 0:12:03.080 But then one other thing maybe to talk about with steps, 0:12:03.320 --> 0:12:06.200 right is people like gott to walk ten thousand steps, 0:12:06.280 --> 0:12:08.520 got to walk ten thousand steps, you know, keep it 0:12:08.559 --> 0:12:10.000 on your phone, keep it on your watch da da 0:12:10.040 --> 0:12:13.319 da da da. Well, not if you're a bloke or 0:12:13.360 --> 0:12:16.720 a girl working on a construction site, climbing ladders, carrying shit, 0:12:16.840 --> 0:12:21.960 building shit, moving constantly. You might not be out directly 0:12:22.000 --> 0:12:25.760 taking step after step, but your movement, your incidental and 0:12:25.920 --> 0:12:30.080 occupational activity they call it, is through the roof. So 0:12:30.320 --> 0:12:35.840 old mate might walk a thousand steps at work, but 0:12:36.040 --> 0:12:40.800 is built, is spent more energy or used more calories 0:12:41.320 --> 0:12:44.199 than everyone else who's been walking the whole time, because 0:12:44.880 --> 0:12:50.120 you know, so, I think the most the most relevant 0:12:50.200 --> 0:12:54.440 that piece of advice becomes, or the more relevant it becomes, 0:12:54.559 --> 0:12:58.800 is when we're talking about people whose life otherwise incidental 0:12:58.840 --> 0:13:05.040 and occupational is a low energy expenditure is somewhat you know, 0:13:05.760 --> 0:13:08.840 you know, not where they there's a lot of movement. 0:13:09.040 --> 0:13:12.240 But for somebody who is like an eighteen year old 0:13:12.320 --> 0:13:15.880 trade who's climbing up and down bloody scaffolding and ladders 0:13:15.920 --> 0:13:18.600 and carrying shit and building shit and moving shit and 0:13:18.720 --> 0:13:22.640 running to whatever all day, that dude probably needs to 0:13:22.720 --> 0:13:26.040 walk zero extra steps per day. Yeah. 0:13:26.200 --> 0:13:30.080 Yeah, what you said before about habit versus obsession, I 0:13:30.080 --> 0:13:33.120 do find that really interesting. So we've had a few 0:13:33.160 --> 0:13:36.440 conversations where I was talking about like my fitness tracker watch, 0:13:36.679 --> 0:13:40.080 and I'd been very determined to get rid of it 0:13:40.160 --> 0:13:45.040 because I'd set myself this number of this is the 0:13:45.080 --> 0:13:47.439 amount of calories I'm going to burn, this is you know, 0:13:47.520 --> 0:13:51.880 the it was everything i'd set myself based on something 0:13:51.880 --> 0:13:55.360 that I think I probably googled. And so every day 0:13:55.400 --> 0:13:57.760 I'm like, well, I need to do this because I've 0:13:57.760 --> 0:14:00.800 got this watch telling me that I'm need to do it, 0:14:01.440 --> 0:14:03.720 and it was actually. 0:14:03.280 --> 0:14:07.600 Giving me far more like it was quite unsettling. 0:14:07.679 --> 0:14:10.840 It became very unsettling because I was constantly trying to 0:14:11.840 --> 0:14:17.199 make a piece of technology happy, or you know, seek 0:14:17.280 --> 0:14:21.080 this kind of form of approval from a piece of technology, 0:14:21.440 --> 0:14:25.040 and that to me became I wouldn't say obsessive, but 0:14:25.080 --> 0:14:28.640 it became way more than a habit. So over Christmas, 0:14:28.720 --> 0:14:31.520 I thought I'm not going to wear it anymore. And 0:14:31.600 --> 0:14:33.280 the first couple of days I was like, but I 0:14:33.320 --> 0:14:37.000 don't know how far off walked. I just don't know. 0:14:37.520 --> 0:14:40.000 I feel like I've done enough, but I. 0:14:40.000 --> 0:14:40.560 Just don't know. 0:14:40.640 --> 0:14:44.120 So I ended up just getting this step tracker pure 0:14:44.160 --> 0:14:45.160 step tracker. 0:14:45.400 --> 0:14:52.360 And the headspace that it relieved was incredible, and I 0:14:52.400 --> 0:14:55.080 think what I'm finding is that it's far more beneficial 0:14:55.120 --> 0:14:58.920 to be almost for me, kind of free ranging that 0:14:59.320 --> 0:15:02.000 rather than try racking every single metric. 0:15:02.480 --> 0:15:03.680 And the. 0:15:05.200 --> 0:15:08.200 Really funny thing about that for me is that my 0:15:08.360 --> 0:15:10.240 results at the moment are far better. 0:15:11.120 --> 0:15:13.480 Yeah, great, great, Well, the way that you're doing it 0:15:13.560 --> 0:15:16.840 is I think the healthiest. If you can do it, 0:15:17.000 --> 0:15:21.560 the people go to me. In fact, I recently got 0:15:21.640 --> 0:15:24.720 asked this question trackers and apps and all that. Good 0:15:24.800 --> 0:15:26.400 or bad? That's what I get asked, good or bad? 0:15:26.440 --> 0:15:29.640 I go good and bad, which I know that's a 0:15:29.720 --> 0:15:33.920 terrible answer depending on who's listening. But so here's the thing. 0:15:34.680 --> 0:15:37.880 I wrote this in my first ever book. The difference 0:15:37.920 --> 0:15:43.800 between habit and obsession is ones in control ones out 0:15:43.840 --> 0:15:47.800 of control. Right, if we're talking about this type of stuff, 0:15:48.000 --> 0:15:51.000 of course there can be negative, addictive habits they're out, 0:15:51.000 --> 0:15:53.960 but we're talking about something that we're an operating system 0:15:54.000 --> 0:15:59.240 that we're creating. And it's like I'm trying to do 0:15:59.360 --> 0:16:01.360 or I'm doing ten thousands steps a day. But if 0:16:01.520 --> 0:16:03.840 this day on whatever, I'm flying around Australia and I 0:16:03.880 --> 0:16:05.880 get off a plane at eleven thirty at night and 0:16:06.360 --> 0:16:08.520 I happened to do eight I'm not going to have 0:16:08.560 --> 0:16:11.560 a mental breakdown because it wasn't that I was lazy 0:16:11.640 --> 0:16:15.560 or I didn't try right. So I think in general terms, 0:16:16.120 --> 0:16:20.360 you know, in the positive way, having help, having habits 0:16:20.400 --> 0:16:23.560 that you built and created and designed and implemented incorporated, 0:16:24.280 --> 0:16:29.280 you know, that's a positive thing. That's an in control thing, 0:16:29.360 --> 0:16:34.720 that's a healthy thing, that's a logical thing. Whereas obsession 0:16:34.880 --> 0:16:39.240 is emotional, habit is logical in the sense that we're 0:16:39.280 --> 0:16:44.840 talking about it. And so. But one of the problems 0:16:44.880 --> 0:16:49.000 with this or can be, is that we get like 0:16:49.120 --> 0:16:51.960 when we get to our steps, it's almost like a relief, 0:16:52.320 --> 0:16:55.680 and when we're not there, it's anxiety. And I see 0:16:55.720 --> 0:16:59.080 that all the time and even down to like this 0:16:59.160 --> 0:17:05.080 is digressing, but it's related. Like I've seen so many people, 0:17:05.200 --> 0:17:07.760 not so much in recent times because I don't do 0:17:07.880 --> 0:17:11.639 this anymore, but over the years they come into the 0:17:11.680 --> 0:17:13.480 gym and let's say we weigh them once a month. 0:17:13.560 --> 0:17:17.040 I didn't weigh people very often, but twenty eight days, 0:17:17.240 --> 0:17:20.439 you know, and we do lots of testing other than that. 0:17:20.600 --> 0:17:24.480 But I'm like, hey, feeling good. How I feel? Yeah, 0:17:24.480 --> 0:17:27.400 I feel strong, healthy, My energy is good. I'm sleeping good. 0:17:27.440 --> 0:17:29.600 I'm definitely leaning at da da da da. And they 0:17:29.640 --> 0:17:31.840 get on the scales and in a month they've lost 0:17:31.840 --> 0:17:35.080 two hundred grams. Now, a minute ago they felt great, 0:17:35.119 --> 0:17:38.720 They literally felt great mentally, emotionally, physically. Now they look 0:17:38.720 --> 0:17:43.080 at the scales and they pretty much spiral. They don't 0:17:43.119 --> 0:17:46.280 spiral because a bad thing happened. They don't spiral because 0:17:46.320 --> 0:17:50.800 they they actually got a bad result, or they didn't 0:17:50.840 --> 0:17:53.320 spiral because they feel sick or they're getting whit. No, 0:17:54.119 --> 0:17:57.840 all the signs are great, except they have placed so 0:17:58.000 --> 0:18:02.440 much value on this fucking but between their toes that 0:18:02.440 --> 0:18:06.960 that has hijacked their happiness rather than understanding what that 0:18:07.080 --> 0:18:11.520 means or might mean or doesn't mean. And then I 0:18:11.560 --> 0:18:14.199 would say to people, well, depending on when I was 0:18:14.240 --> 0:18:17.040 at my stage of my journey, but I'd go so 0:18:17.560 --> 0:18:20.520 in the mornings, I weigh about ninety k's and at 0:18:20.600 --> 0:18:22.760 night I weigh about ninety four. And they're like, what, 0:18:23.880 --> 0:18:25.920 I go, yeah, because by the end of the day, 0:18:25.960 --> 0:18:28.080 I've got food in my stomach, I've got fluid on 0:18:28.160 --> 0:18:31.440 board of this, I've got that I'm at least two 0:18:31.480 --> 0:18:34.080 two and a half kilos heavier, maybe three or four, right, 0:18:34.880 --> 0:18:39.080 And I go, this does not. There's a point where 0:18:39.119 --> 0:18:42.359 it matters depending on the person and their body composition 0:18:42.520 --> 0:18:45.119 and where they are at. But for the average punt 0:18:45.240 --> 0:18:48.360 who's just on the journey and doing the things properly 0:18:49.200 --> 0:18:55.640 and doesn't have extremes like gaining a kilo or losing 0:18:55.640 --> 0:18:58.119 two kilos, or up a few grams or down a 0:18:58.160 --> 0:19:03.000 few grams, is not nearly as important as they think. 0:19:03.560 --> 0:19:09.240 It's just that we've been trained and programmed and sometimes 0:19:09.320 --> 0:19:12.280 by ourselves to be obsessed with a particular number, and 0:19:12.320 --> 0:19:15.280 that number between people's toes can literally ruin their day, 0:19:15.640 --> 0:19:18.280 whereas if they felt exactly the same and the number 0:19:18.400 --> 0:19:20.720 was a bit lower, they'd have a great day in 0:19:20.800 --> 0:19:24.480 the same body. You know, I'd say to people, well, 0:19:25.280 --> 0:19:27.520 you know, so there's a thing called body composition, and 0:19:27.560 --> 0:19:30.040 that's what your body's actually made of. Also, by the way, 0:19:30.720 --> 0:19:32.720 you might have lost a kilo a kilo and a 0:19:32.760 --> 0:19:35.600 half of fat this month, but you've gained some muscle. 0:19:35.760 --> 0:19:38.399 You maybe haven't had a wi this morning like you 0:19:38.480 --> 0:19:43.760 did last or whatever. But you know, body weight matters 0:19:43.800 --> 0:19:47.640 to a level, but body composition is far more indicative 0:19:47.840 --> 0:19:53.520 of health. You know. Well, but you know, if you 0:19:53.560 --> 0:19:55.800 look at not that on the thing. But if you 0:19:55.840 --> 0:19:59.439 look at me, the world doesn't need to see this, 0:19:59.520 --> 0:20:01.320 but just in pair of shorts and my top on 0:20:01.800 --> 0:20:08.520 Lena's fakers at the moment, but I'm still qualifiers overweight, yeah, 0:20:08.560 --> 0:20:12.359 based on the highlight thing. Right, So we've spoken about 0:20:12.359 --> 0:20:12.920 that too much. 0:20:12.960 --> 0:20:17.280 But yeah, yeah, And so at the moment for me 0:20:18.040 --> 0:20:20.920 seeing a certain number on a particular day, I'd be. 0:20:20.960 --> 0:20:22.920 Like, oh my god, what have I done wrong? 0:20:23.119 --> 0:20:25.399 Like, what is it that I ate that I probably 0:20:25.440 --> 0:20:27.040 I can't eat that again because it's going to. 0:20:27.040 --> 0:20:28.040 Make that spyke happen. 0:20:28.840 --> 0:20:33.720 And then I've had this reframing of Okay, well, what 0:20:33.800 --> 0:20:35.560 did I did I enjoy it? 0:20:35.600 --> 0:20:38.359 Did I did I even like? Did I overindulge? 0:20:38.520 --> 0:20:40.200 Was it you know, potentially the wrong thing to put 0:20:40.240 --> 0:20:42.880 into my body? Or is it just you know, something 0:20:42.920 --> 0:20:46.280 that wasn't an event? For instance, did I enjoy having 0:20:46.280 --> 0:20:49.840 a meal with some friends and family? And then reframing 0:20:49.840 --> 0:20:53.520 it in terms of what is that one day in 0:20:53.600 --> 0:20:56.679 amongst that average, because is that one day going to 0:20:56.760 --> 0:21:00.920 affect you know the rest of the month where everything 0:21:01.000 --> 0:21:04.680 is pretty much spot on? And that has alleviated a 0:21:04.720 --> 0:21:07.280 lot of my anxiety around it so looking more so, 0:21:07.720 --> 0:21:09.320 as you say, like if it's a day where you're 0:21:09.359 --> 0:21:12.520 busy and you get eight thousand versus ten thousand steps, Like, 0:21:12.840 --> 0:21:14.600 I'm looking at it more so from the point of 0:21:14.640 --> 0:21:18.040 view of what's the average over the week, and is 0:21:18.080 --> 0:21:21.239 my average still you know where it should be? And 0:21:21.280 --> 0:21:23.439 if so, then I'm quite happy with that. If not, 0:21:23.560 --> 0:21:26.760 am I going to keep kicking myself about it? No, 0:21:27.440 --> 0:21:30.919 because I know that I'm doing the work and also 0:21:31.040 --> 0:21:34.399 to learning about like I thought I had a pretty 0:21:34.400 --> 0:21:38.439 good handle on calories macros right, but then having it 0:21:38.480 --> 0:21:41.760 explained in terms of how certain carbs are going to 0:21:41.800 --> 0:21:42.600 help a workout. 0:21:42.720 --> 0:21:44.360 So if I know that I want to reach. 0:21:44.200 --> 0:21:48.280 A different weight the next day, like lifting certain weight 0:21:48.320 --> 0:21:50.480 the next day, what do I need to fuel my 0:21:50.560 --> 0:21:51.120 body with? 0:21:51.560 --> 0:21:55.080 So that reframe as well, and I find that that is. 0:21:56.480 --> 0:21:59.040 Far more healthier than I've ever been in terms of 0:21:59.080 --> 0:22:02.040 thinking about what goes in and then how I then 0:22:02.119 --> 0:22:03.440 use my body in a way that. 0:22:04.920 --> 0:22:10.080 For me feels fit and strong. Yeah, and that is Yeah, 0:22:10.240 --> 0:22:10.639 I think. 0:22:10.520 --> 0:22:12.680 It all just purely started with you know, I'm not 0:22:12.720 --> 0:22:14.120 going to have this thing beeping on. 0:22:14.119 --> 0:22:15.040 My wrist anymore. 0:22:15.119 --> 0:22:19.480 That's controlling, you know, whether or not I'm smiling at 0:22:19.480 --> 0:22:21.199 something or feeling shit about something. 0:22:21.920 --> 0:22:26.040 Yeah, And I think also that's very good insight and 0:22:26.080 --> 0:22:36.440 self awareness. I think also trying to understand that your 0:22:36.640 --> 0:22:40.080 body is one of one, like we intellectually know that. 0:22:40.840 --> 0:22:45.040 So even when your dietitian slash nutritionnus whatever slash Craig 0:22:45.080 --> 0:22:49.080 Harper slash whoever is giving you some kind of direction 0:22:49.200 --> 0:22:53.040 or advice, or we are all having an educated guess, 0:22:54.160 --> 0:22:56.960