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Speaker 1: I get a team, you're back. You're a glutton for punishment, uncher.

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Speaker 1: So yesterday I started talking about my health protocol, not

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Speaker 1: because I think it's particularly rivet or rivting or exciting,

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Speaker 1: but because I am asked very very often about what

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Speaker 1: I eat and how I train and how I sleep

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Speaker 1: and what supplements I take and how old do you

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Speaker 1: reckon your body is in bioage and how far dore

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Speaker 1: you orkan do you run? And what cardio do you

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Speaker 1: all that kind of shit. Anyway, So this is that

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Speaker 1: that this is part two of me banging on about me.

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Speaker 1: Feel free to not listen, but you may or may

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Speaker 1: not find it of value, and you may find it

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Speaker 1: interesting otherwise see tomorrow, all right. Also, keep in mind

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Speaker 1: that your caloric demands or your requirements, your food slash

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Speaker 1: energy slash calorie needs are generally not a constant, and

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Speaker 1: the reason is because you don't do the same thing

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Speaker 1: the same way every day. Now, I'm not saying that

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Speaker 1: every day you should have a wildly different intake or

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Speaker 1: a wildly different diet, but I'm saying, you know, for example,

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Speaker 1: if I got up tomorrow and I was fucking starving,

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Speaker 1: like wildly hungry, I would have a bigger breakfast than

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Speaker 1: normal because my body's going, hey, eat more. Conversely, which

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Speaker 1: happens quite often, I get to and by the way,

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Speaker 1: I don't know why, but I do not get very

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Speaker 1: hungry in our people like hungry every eight minutes. That

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Speaker 1: ain't me for better or worse. But there are times

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Speaker 1: when I get to dinner, and the dinner that I

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Speaker 1: thought I was going to eat, I end up cooking

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Speaker 1: or preparing about two thirds of that because I'm just

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Speaker 1: not very hungry. And I eat what is, you know,

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Speaker 1: seventy percent of what I would normally eat, give or take.

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Speaker 1: And I'm good. I'm fine, and I'm fine because my

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Speaker 1: body told me and I paid attention. All right, But

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Speaker 1: let's look at supplements. I don't take heaps of supplements,

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Speaker 1: but well, I don't know, maybe I do. That's it's funny,

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Speaker 1: you know. I say don't take heaps of supplements because

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Speaker 1: I compare myself to a lot of people that I

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Speaker 1: know who take thirty seven different fucking pills and powders

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Speaker 1: and potions and tablets, like my training partner, the Crab,

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Speaker 1: who is hilarious and is always researching and finding something

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Speaker 1: that I should be taking to improve this or change that,

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Speaker 1: or but my daily regime. Again, this is not a recommendation.

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Speaker 1: I take creatine creatine monohydrate. Creatine is the most researched

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Speaker 1: supplement in the world. It improves a whole bunch of things,

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Speaker 1: and it's good for recovery, it's good for strength, it's

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Speaker 1: good for energy and training, and we already get it

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Speaker 1: in our diet, but some times not to the level

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Speaker 1: that we need it, And so I supplement. A typical

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Speaker 1: recommendation or a typical kind of dose is about five

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Speaker 1: grams per day. I use creatine probably eighty percent for

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Speaker 1: the cognitive benefits. So we know that there's lots of

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Speaker 1: cognitive benefits, mental acuity, concentration focused, what we might call

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Speaker 1: brain horsepower. I use about ten grams a day. The

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Speaker 1: recommended is five, but people have people have lots of it,

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Speaker 1: but I don't think you typically need more than about five. Again,

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Speaker 1: this is not a prescription or advice. But a lot

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Speaker 1: of people that I know, I mean, I know hundreds

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Speaker 1: of people that use creatine and get it's not going

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Speaker 1: to blow your socks off, But I truly believe it

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Speaker 1: makes a different. There's difference. There's another thing called NMN,

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Speaker 1: which is getting a lot of press coverage and and

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Speaker 1: if you do a search ONMN, really a cognitive enhancer,

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Speaker 1: which for me is important. Again it's a supplement. These

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Speaker 1: are all powders, by the way. And another thing that

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Speaker 1: I take called trimethyl glycine is that it's called trimethyl

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Speaker 1: glycine TMG. I only call it TMG, which you know

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Speaker 1: supports cardiovascular health and they think it's involved in lowering

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Speaker 1: blood pressure and reducing inflammation and improving xcise performance and

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Speaker 1: recovery and cognitive function. So also a good one, trimethyl glycine.

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Speaker 1: What else do I take? What else do I take?

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Speaker 1: I take oh protein powder, which I said before. And

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Speaker 1: the one medicine I take is I take a low

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Speaker 1: dose blood pressure medication because thanks to dear old Mum

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Speaker 1: and Dad, I have genetics that predispose me to high

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Speaker 1: blood pressure, but because of all the stuff that I do,

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Speaker 1: it's not. It's not as high as it would otherwise be,

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Speaker 1: so it's quite manageable. But I take no other drugs,

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Speaker 1: no other medicine. The only thing I take is a

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Speaker 1: low dose of a medication that's prescribed by my doctor.

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Speaker 1: All right, now, just quickly, because fuck, I've been talking

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Speaker 1: for a long time. Let's talk about my excise. So,

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Speaker 1: as you know, I do strength training daily. You definitely

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Speaker 1: don't need to do daily. I do it more daily

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Speaker 1: because it's therapy, it's socialization, it's fun. It's me getting

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Speaker 1: out of this fucking chair I'm sitting in at the moment.

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Speaker 1: It's a chance to hang out and connect and laugh

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Speaker 1: my guts outlift a few heavy things. Some days, the

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Speaker 1: quality of my training would be if we're talking just

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Speaker 1: about the quality of the training, it would be afore,

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Speaker 1: but the quality of the experience might be a ten.

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Speaker 1: Other days I train like a fucking animal and it's

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Speaker 1: a nine. But for me, it's really just it depends

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Speaker 1: on how I'm feeling, and it depends on sometimes what

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Speaker 1: I did the day before. So I do I just

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Speaker 1: trained my whole body in you know, kind of varied

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Speaker 1: formats through the week. I don't do a set program.

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Speaker 1: I don't do a two day split or a three

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Speaker 1: day split. I don't do chest and back on Monday

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Speaker 1: and shoulders and arms on Tuesday, and legs and lower

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Speaker 1: back on Wednesday and then restart. I don't do that.

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Speaker 1: I go into the gym, I train everything. Of course,

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Speaker 1: I train upper and lower back. I train glutes and

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Speaker 1: hamstrings and quads. I don't do a lot of calf training.

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Speaker 1: Do a little bit of calf training, but the calfs

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Speaker 1: get flogged in day to day life anyway. And of

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Speaker 1: course you know upper body and abs and all of

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Speaker 1: that stuff. So I probably do somewhere in the thirty

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Speaker 1: too of actual lifting thirty to forty five minutes, but

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Speaker 1: I might be in the gym for sixty to seventy

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Speaker 1: five minutes hanging out talking shit. And I do when

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Speaker 1: I'm training properly. Let's say I'm doing a proper serious session.

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Speaker 1: I train as heavy as I can once I'm warmed up,

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Speaker 1: once I've done some warm upsets, once I get to

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Speaker 1: the point where i'm doing what I call working sets,

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Speaker 1: I train as heavy as I can safely, so as

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Speaker 1: heavy as I can with good form. There's nothing reckless.

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Speaker 1: There used to be lots of reckless. These days, there

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Speaker 1: is nothing reckless about what I do. And I'm trying

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Speaker 1: to get as much intensity, so I'm going to vary

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Speaker 1: the weight, the sets, sets, the reps, the time underload,

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Speaker 1: you know, the actual weight. Of course, the movement. So,

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Speaker 1: for example, you talk about are you thinking, what does

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Speaker 1: that mean? How do you vary the intensity? Well, let's

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Speaker 1: say I said to you, do ten regular push ups,

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Speaker 1: and you go one, two, three, four, ten. You do

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Speaker 1: your ten push ups up and down one second, one

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Speaker 1: and a half second, and the whole set of ten

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Speaker 1: push ups has taken you in the ballpark of ten

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Speaker 1: to fifteen seconds. Right now, let's say I say to you,

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Speaker 1: I want you to do the exact same thing, ten

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Speaker 1: push ups, but I want each each push up to

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Speaker 1: last six seconds, three seconds down, three seconds up times ten. Well, now,

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Speaker 1: instead of your muscles being under load for ten to

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Speaker 1: fifteen seconds doing your ten push ups, now your muscles

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Speaker 1: are working constantly and underload constantly for sixty seconds, somewhere

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Speaker 1: between four and six times longer than the previous set.

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Speaker 1: Despite the fact that you did the exact same movement

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Speaker 1: in a different way, but the same movement with the

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Speaker 1: same body weight, but you slowed it down by four

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Speaker 1: to six times. And in the slowing down of moving

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Speaker 1: the same weight, you increase the resist not the resistance,

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Speaker 1: but well, you kind of do increase the resistance, but

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Speaker 1: you definitely increase the intensity and the effect exponentially, So

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Speaker 1: there are a lot of ways that we can manipulate

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Speaker 1: speed and hand position and the machines that we're using,

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Speaker 1: and sets and reps and recovery time between sets, and volume.

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Speaker 1: There are lots of ways that we can manipulate all

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Speaker 1: of those variables to create more intensity without creating much more,

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Speaker 1: if any risk. Obviously, the harder that we work, there's

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Speaker 1: always a little bit of increased risk. But when we

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Speaker 1: work harder but in a very intelligent way, it's as

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Speaker 1: safe as we can be. And of course, you know

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Speaker 1: when we're trying to build strength or muscular endurance or

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Speaker 1: even for that matter, cardiovascular fitness. But when we're trying

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Speaker 1: to create one of those outcomes, we're always stressing our body,

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Speaker 1: right you stress good stress, distress bad stress. We're always

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Speaker 1: stressing our body to adapt to that thing that we're doing.

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Speaker 1: So when I get stronger, or when I build muscle,

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Speaker 1: or when my bicep gets bigger, or when I can

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Speaker 1: do more reps or I've got more muscular endurance, my

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Speaker 1: body has adapted to that stimuli, al those stimuli or

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Speaker 1: that stimulus, So my body has adapted to the stress.

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Speaker 1: So I do weights nearly every day. Most days anyway

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Speaker 1: I do my walking, I do around fifteen thousand steps

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Speaker 1: a day. My minimum is ten thousand. I was walking

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Speaker 1: not much, and then about four or five months ago

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Speaker 1: I had a bit of a wake up call when

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Speaker 1: one day my phone told me basically I was a

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Speaker 1: lazy fuck and I needed to get off my ass.

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Speaker 1: And from that day when I got that message and

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Speaker 1: it showed me how few steps I had been walking

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Speaker 1: in the previous three four months, and I realized, and

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Speaker 1: I think I've said this on the show, but it

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Speaker 1: was there. It was like four or five thousand on average,

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Speaker 1: which is terrible for me anyway. So I said, right,

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Speaker 1: that's it. From tomorrow, rock bottom. Any day the least

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Speaker 1: I can do is ten. And since that day I

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Speaker 1: have not done one day with less than ten. Some

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Speaker 1: days over twenty. Most days you will take fifteen right now.

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Speaker 1: In terms of proper cardio, I'm going to be honest.

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Speaker 1: I don't do heaps of cardio at the moment, but

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Speaker 1: I do well I run, which is clearly cardio. But

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Speaker 1: what I'm saying is I don't do lots of bike

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Speaker 1: or stepper or rower or elliptical strida or versa. Climber

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Speaker 1: or interval training or stare running, or I don't do

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Speaker 1: a whole lot of varied cardio like a lot of

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Speaker 1: people do. I'm a big fan of cardio, but for me,

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Speaker 1: I tend to do higher intensity, shorter stuff for a

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Speaker 1: couple of reasons. One, it's convenient to the cardiovascular like

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Speaker 1: the VO to match your actual your absolute aerobic capacity.

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Speaker 1: Benefits of doing shorter, harder stuff is better and higher.

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Speaker 1: And for me it's I like when I do shorter,

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Speaker 1: harder stuff it seems to lower my blood pressure significantly.

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Speaker 1: There's a few other benefits. But and like I said,

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Speaker 1: it's really time efficient. So what I do is I run.

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Speaker 1: And you're going to laugh at this. You might laugh

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Speaker 1: at this. I run at the most three k's. By

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Speaker 1: the way, if I had to, I could go and

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Speaker 1: run ten k's. Now, I just don't want to. And

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Speaker 1: one of the reasons I didn't mention is I don't

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Speaker 1: want to run ten k's because I want to hold

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Speaker 1: onto muscle. Now, that's not to say you shouldn't run

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Speaker 1: ten k's or people shouldn't run ten k's. With my body,

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Speaker 1: my body type. When I do strength training and run

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Speaker 1: long distances, I actually go backwards in terms of strength

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Speaker 1: and power and muscle and the kind of body that

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Speaker 1: I want to live in. So I want the benefits

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Speaker 1: of running, but I don't want to strip the muscle

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Speaker 1: of As you get older, muscle is hard to come

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Speaker 1: by and hard to maintain. So if I took my

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Speaker 1: current body and started running ten ks five days a week,

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Speaker 1: for me, within a short period of time, I would

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Speaker 1: start to lose strength and muscle and in some ways function.

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Speaker 1: I would be a much better runner over distance, but

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Speaker 1: it's not a priority for me. So I run typically

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Speaker 1: minimum two maximum three ks, and I run about five

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Speaker 1: minute k pace. So I run about twelve twelve kilometers

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Speaker 1: an hour. That's my speed, give or take, which equates

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Speaker 1: to one kilometer in five minutes. I have a couple

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Speaker 1: of sets runs that I do. The shortest is like

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Speaker 1: two point one. The longest is like three point one

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Speaker 1: or two. In fact, I might do one. When I

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Speaker 1: finish this, I literally walk out the front gate, run

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Speaker 1: for twelve to fifteen minutes, get home done. I don't

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Speaker 1: overthink it, I just do it. I don't wear headphones.

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Speaker 1: I just go and run. I get home and I

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Speaker 1: do that. Typically I do that three days a week,

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Speaker 1: and for me, that's enough, and that's really good flexibility.

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Speaker 1: As I said to you before, my flexibility is rubbish.

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Speaker 1: I would like to pretend to you that I stretch

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Speaker 1: more than I do, but I do not. I stretch

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Speaker 1: a couple of times a week. Some bits of me

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Speaker 1: are really quite flexible, like my hamstrings are quite flexible. Ah,

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Speaker 1: my hip flexes are not bad. My lower back is

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Speaker 1: fucking terrible. I've had a few lower back injuries. My

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Speaker 1: calves a borderline terrible in terms of flexibility as well,

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Speaker 1: But that's quite typical. But I mean, for a sixty

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Speaker 1: one year old bloke who smashed his body the way

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Speaker 1: I have, you would not say my overall. You would

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Speaker 1: not say that my flexibility if we were to compare

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Speaker 1: me to others, which we shouldn't, but if we were to,

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Speaker 1: you'd say, Craig, you're not terrible at all. You're probably

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Speaker 1: better than average. But for what I could be, I'm

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Speaker 1: a four, I'm a three. I need to do better.

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Speaker 1: What else do I do? What else is part of

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Speaker 1: my protocol. I use a roller. I use a phone

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Speaker 1: roller every day, which is not stretching, but it's kind

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Speaker 1: of in the ballpark. I use that somewhere between five

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Speaker 1: and fifteen minutes. I enjoy that. That kind of makes

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Speaker 1: things crack and release and all kinds of great shit.

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Speaker 1: I don't have time to go into it, but you

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Speaker 1: know what I'm talking about. I also, I also when

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Speaker 1: I go to bed, I have my sleep protocol. Is

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Speaker 1: I could lie to you and go, oh, I do

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Speaker 1: no screens and all that that just for me isn't true.

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Speaker 1: I often will watch TV. Do not do this, boys

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Speaker 1: and girls, but I'll often watch TV. I'll fall asleep

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Speaker 1: watching TV, so I turn that off go to sleep.

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Speaker 1: But I generally do turn the TV off while I'm

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Speaker 1: still awake and play White Noise. I play this. I've

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Speaker 1: got this thirty minute track of white Noise that turns

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Speaker 1: itself off, and I really like it. I used to

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Speaker 1: play like some music, but the music used to get

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Speaker 1: my attention. It used to. Especially anything with lyrics is

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Speaker 1: for me terrible because then I'm thinking about the lyrics,

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Speaker 1: or I'm in my head singing with the lyrics, or

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Speaker 1: even anything instrumental because the drums or the guitar or

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Speaker 1: the keyboards or whatever would get my attention. But White

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Speaker 1: Noise the one that I have. It's just this constant

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Speaker 1: Where do I find that? Where did I get that from?

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Speaker 1: I got that from? What is that? Spotify? So yeah,

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Speaker 1: I just found some white noise, a couple of tracks

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Speaker 1: in there, and I just put them together, and so

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Speaker 1: that gives me about thirty minutes of that. When it

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Speaker 1: literally before five minutes is done, I'm sleeping great. I

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Speaker 1: tend not to have sleep problems. I think I'm just lucky.

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Speaker 1: What else do I have to talk to you about.

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Speaker 1: Let's quickly talk about brain optimization. I've spoken about it

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Speaker 1: a bit for me, keeping my brain cognitive function as

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Speaker 1: great as it can be for as long as and

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Speaker 1: I say great as it can be based on my potential. So,

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Speaker 1: just like we train our body, just like we do

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Speaker 1: all of these things to our body to keep it

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Speaker 1: working well, so to if we want our brain to

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Speaker 1: work optimally into old age and beyond, and we want

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Speaker 1: to be atypical and we don't want to we do

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Speaker 1: on our cognitive function to decline the way that it

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Speaker 1: typically or naturally would. I'm not talking about brain disease here,

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Speaker 1: I'm talking about just natural degeneration. If we want to

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Speaker 1: mitigate that or even reverse that to some extent, and

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Speaker 1: that's possible depending on your starting point. We need to

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Speaker 1: do stuff. So I'm always learning, I'm always teaching, I'm

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Speaker 1: always reading, I'm always writing, I'm always doing creative stuff.

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Speaker 1: I'm always you know, what I'm doing right now is

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Speaker 1: a cognitive process as well as a creative process. I'm

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Speaker 1: always solving problems. I'm always trying new things, doing new things,

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Speaker 1: doing what I call un craig things, because I want

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Speaker 1: my brain to work as well as it can, just

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Speaker 1: like my body, for as long as it can. And

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Speaker 1: so I'm all about lifespan, yes, but more importantly health span.

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Speaker 1: And then the last thing I'll talk about just quickly,

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Speaker 1: because stress and anxiety and mental health are massive things.

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Speaker 1: I think I'm lucky, thanks to Mom and Dad, that

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Speaker 1: I'm genetically not really predisposed to massive mental health issues,

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Speaker 1: which is not say that I never have any or

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Speaker 1: that I never get a bit sad, or I never

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Speaker 1: get a bit anxious, or I never get a bit

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Speaker 1: flat or depressed. Of course I do. I think that's

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Speaker 1: part of the human condition. But I also know that

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Speaker 1: because my diet is good, because my lifestyle is good,

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Speaker 1: because I don't drink booze, which can be a depressant,

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Speaker 1: by the way, because I don't use certain drugs which

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Speaker 1: can make you anxious and dysfunctional, because I optimize everything

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Speaker 1: that I can, not all the time and every time,

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Speaker 1: but for the most part, and because I've kind of

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Speaker 1: created in terms of not just my health protocol but

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Speaker 1: more broadly, you know, life and work, and like right

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Speaker 1: now now as I'm recording this, You've heard me say

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Speaker 1: this a million times. But I'm looking out the window.

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Speaker 1: I'm looking at a whole bunch of trees. I love

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Speaker 1: those trees. I'm just looking at a wall of nature

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Speaker 1: that's ten feet outside the window that I'm currently looking through.

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Speaker 1: I'm sitting in a pair of shorts and a black

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Speaker 1: T shirt in bare feet, in a room that I

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Speaker 1: really like to be and I love the environment I'm in.

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Speaker 1: So so much of these things that are going to

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Speaker 1: create good outcomes for us in the moment, in the

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Speaker 1: short term, and in the long term moving forward. It's

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Speaker 1: everything from you know what you put in your mouth,

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Speaker 1: to who you listen to, sleep protocol, your ability to

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Speaker 1: be able to learn new things and try new things

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Speaker 1: and have new experiences, to how many steps a day

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Speaker 1: you have to getting your shoulders back, getting your head

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Speaker 1: in a neutral position, using a roller, doing some stretching,

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Speaker 1: you know, paying attention to the biofeedback, all of those

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Speaker 1: things that contribute to the end result, which is how

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Speaker 1: you look, feel, function, And when you get to my

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Speaker 1: age and maybe your age, it's more about how you

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Speaker 1: feel and function. Of course, does my body work well?

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Speaker 1: Does my brain work well? Does my mind work well?

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Speaker 1: Am I relatively painfree? Do I have good energy? What

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Speaker 1: do I need to do more of? What do I

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Speaker 1: need to do less of? What is my body telling me?

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Speaker 1: What are the results telling me? As much as you can,

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Speaker 1: it's my last bit of advice when it comes to

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Speaker 1: optimizing your body, your health, your wellness, your longevity, your

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Speaker 1: health span. Turn down the emotion, turn up the strategy,

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Speaker 1: and then step into the strategy and don't look back.

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Speaker 1: I get a champ hype, your bloody terrific. Guess what.

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Speaker 1: So I finished that recording of that podcast, and I

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Speaker 1: remembered that while I had spoken to you in some

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Speaker 1: detail about my philosophy, my personal philosophy and my personal

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Speaker 1: practice around food, told you what I eat for breakfast

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Speaker 1: also in some detail, and that I ate two meals

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Speaker 1: a day, and that, give or take there about ten

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Speaker 1: or twelve hours apart. I didn't tell you what I

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Speaker 1: eat for dinner. Some of you will want to know

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Speaker 1: that it's not exciting, but nonetheless some of you will

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Speaker 1: want to know. So every night I have a protein

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Speaker 1: sauce that could be something like an omelet or scrambled

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Speaker 1: eggs with tomato and onion and capsicum and maybe some

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Speaker 1: spices and herbs, or more typically, I would have a

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Speaker 1: meat protein sauce like chicken or beef or lamb or turkey.

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Speaker 1: I predominantly have chicken and beef, and that would be

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Speaker 1: around two hundred and fifty grams of that with some rice.

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Speaker 1: Typically it would be basmati rice, a low gi rice

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Speaker 1: or dungara rice, and some veggies. The veggies would usually

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Speaker 1: be veggies. But if I'm being really honest, really boring, typical,

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Speaker 1: this is what I would eat five nights a week.

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Speaker 1: This is probably not going to do my credibility any

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Speaker 1: good whatsoever if I have any but about five nights

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Speaker 1: a week, I have this mince beef that I cook up,

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Speaker 1: which is premium mince beef with a bit of tomato,

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Speaker 1: bit of onion, bit of curry, powder bit of salt,

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Speaker 1: few other little things in there that are nothing amazing,

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Speaker 1: saucy stuff that makes it taste fucking incredible. About two

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Speaker 1: hundred and fifty grams of that meat. I have about

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Speaker 1: one hundred and fifty two hundred grams of broccoli and

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Speaker 1: maybe about one hundred and fifty two hundred grams of

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Speaker 1: cooked bas mardi rice. And that is pretty much me.

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Speaker 1: And I don't know why I'm weird, but I'm not

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Speaker 1: weird for me. I'm normal for me, but compared to

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Speaker 1: a lot of people, I'm weird. I can eat the

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Speaker 1: same thing seven nights a week and I don't get bored,

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Speaker 1: and it's not bland. It tastes amazing. You know something's

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Speaker 1: good when every time you eat it it's like you've

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Speaker 1: never had it before and it's fucking incredible. Well, for me,

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Speaker 1: that's what my dinner is like, and that's what my

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Speaker 1: breakfast is like. I'm so glad that I'm relatively low

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Speaker 1: maintenance when it comes to food. I don't need I

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Speaker 1: personally don't need a lot of variety as long as

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Speaker 1: I'm covering my micros and macros, which I do, you know,

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Speaker 1: every now and then I will I'll have a real

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Speaker 1: cross section of veggies I'll have. Sometimes I'll get a

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Speaker 1: stirf fry from a Tai food place down the street,

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Speaker 1: which is just chicken Cashew's stir fry, which is I'm

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Speaker 1: not going to say it's ten out of ten health,

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Speaker 1: I'm going to say it's about seven. It's yellm me.

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Speaker 1: It's got lots loaded with veggies, loaded with chicken, loaded

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Speaker 1: with some cashews. I generally eat that by itself without rice.

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Speaker 1: Now and then I'll have some fish. But every night

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Speaker 1: my protocol is similar in that it's a decent server

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Speaker 1: of and some veggies, and probably most of the time

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Speaker 1: I have some kind of starchy carb like either sweet

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Speaker 1: potato but mostly that, or mostly basmati rice. Like I said,

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Speaker 1: you probably didn't need to know that. Not particularly exciting,

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Speaker 1: but I did leave it out of the first the

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Speaker 1: first run through. So there it is my dinner. Wow,

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Speaker 1: you'll never be the same. So yeah,