Speaker 1: You're listening to the Weekend Collective podcast from News Talks be.
Speaker 2: And welcome back to the show. This is the Weekend Collective.
Speaker 2: I'm Tim Beverage Bob the way, if you missed the
Speaker 2: Politics Century, you can check out our podcast. We had
Speaker 2: an interview with with Erik Stanford the Ministry of Education
Speaker 2: following their terrible stats on year eights and they're how
Speaker 2: far behind they all are on maths and how the
Speaker 2: government's going to bring it forward, and also David Carter
Speaker 2: on the climate, environment and politics, on discussions on race,
Speaker 2: personal attacks and everything. Fantastic hour, So thanks to them,
Speaker 2: but you can check it out with you podcasts. Well.
Speaker 2: Right now it is time for the Health and we
Speaker 2: want your calls. I WA one hundred eighty ten eighty
Speaker 2: text two and joining me in the studio from Kent
Speaker 2: John's Health is hardly did a drum roll. Imagine if
Speaker 2: it wasn't Kent John's, you've brought some stuff on it
Speaker 2: with someone else. But anyways, Kent John's high.
Speaker 3: Yeah, in three or four or five years, you never know.
Speaker 3: But at the moment.
Speaker 2: It's just me, Yeah, sadly, good to see you, hey,
Speaker 2: But by the way, loving the Olympics, are you.
Speaker 3: Oh yeah, yeah. It always takes me two or three
Speaker 3: days just to warm until it start to get the routine.
Speaker 3: But and then you're hooked once. Once you hooked, and
Speaker 3: then of course you gets sad when it's over.
Speaker 2: Yeah, I'm not looking forward to that, but of course
Speaker 2: we're still it loves to look forward to because we've
Speaker 2: got our We've got Lisa Carrington and Amy Fisher and
Speaker 2: the K two, the K four, the K one or
Speaker 2: you know, we've got all that stuff to come. But
Speaker 2: the track and field, to me, that.
Speaker 3: Is it's always the best.
Speaker 2: The stadium looks magnificent and I love the color purple.
Speaker 3: Yeah, it's been great. I watched the men's ten thousand yesterday.
Speaker 2: Oh that was okay.
Speaker 3: I believe these guys ten k in twenty was at
Speaker 3: twenty six minutes and.
Speaker 2: The kick at the kick the guy who won had
Speaker 2: at the end.
Speaker 3: It's astonished. It's mind bogglingly fast to go at that pace.
Speaker 3: If most of us couldn't do one that quick.
Speaker 2: I reckon we'd struggle to do two hundred meters at
Speaker 2: their pace. I agree, Yeah, that would be sad. I
Speaker 2: mention that just all you have to do term is
Speaker 2: sprint for two hundred meters and keep up with them and.
Speaker 3: Like it's astonishingly fast and you get you get goosebumps
Speaker 3: watching them at the end. The crowd's going ape and
Speaker 3: like the French crowd. I mean, they're as good as
Speaker 3: anyone at rousing for an occasion, aren't they. And these
Speaker 3: guys are just tuning around with two hundred four hundred
Speaker 3: to go and you're finding yourself getting God, I didn't
Speaker 3: even care who won. I didn't know any of the athletes,
Speaker 3: but I was just the adrenaline was surging.
Speaker 2: I think we were looking for those wonderful moments of inspiration.
Speaker 2: And it's the drama of it all, isn't it. I mean,
Speaker 2: I mean there are a couple of guys who were
Speaker 2: disqualified from the one hundred meters because they broke I
Speaker 2: saw that last night, and it's it's brutal. It's brutal
Speaker 2: because they've trained, and they've trained, here's the Olympics, and.
Speaker 3: But what is to happen? You know why they changed
Speaker 3: it from having one.
Speaker 2: Because people were trying to anticipate the guns and.
Speaker 3: They were doing it strategically. Yeah, oh break yeplaying playing
Speaker 3: silly buggers with their opponents. That's right, and actually, well,
Speaker 3: so they had to do it. And in the case
Speaker 3: like that, he's seen the guy next to him twitch,
Speaker 3: so he's off, but the gun never went, so he
Speaker 3: has to go.
Speaker 2: I actually one of my favorite things was watching Zoey
Speaker 2: Hobbs having her go it. And I know that, you know,
Speaker 2: we get hung up on medals and all that sort
Speaker 2: of thing, but I'm not sure that I'm not sure
Speaker 2: that everyone really under understands the amazing achievement of her
Speaker 2: becoming what the only athlete under eleven seconds in Oceania,
Speaker 2: but making a semi final, even she is a phenomenal athlete,
Speaker 2: and I just think and I felt for her too,
Speaker 2: because if she had executed a better race, she would
Speaker 2: have had a time that would have got her in
Speaker 2: the finale, which would have been just to be there.
Speaker 3: It's the only time a sports fans we get hooked
Speaker 3: up on who gets third, and it's only because they
Speaker 3: give out medals. And I think about Erica Feir, weare
Speaker 3: the finishing fourth. Well, the three I think I'm right
Speaker 3: in saying that the three that beat her are the
Speaker 3: fastest three athletes in that discipline of all time.
Speaker 2: In fact, I think too.
Speaker 3: Fourth at the Olympics in that event is tremendous achievement,
Speaker 3: but it will get overlooked because she didn't meddle.
Speaker 2: And actually, I think funny enough you mentioned it. And
Speaker 2: while we're sort of doing a bit of retro Kent
Speaker 2: John's on Sport here to Beverage on Sport, we're going
Speaker 2: to get into the topic. But just the two of
Speaker 2: my favorite moments were actually when we won silver. I
Speaker 2: loved the response of Emma Tweig to her to the
Speaker 2: woman who beat her in the women's single skulls, the
Speaker 2: camaraderie and the Hagen and the appreciation and the warmth
Speaker 2: and generosity of spirit, and Hayden Wild as well he
Speaker 2: got silver, and his response to alex Y and to
Speaker 2: his teammate who had helped draft him in the cycling
Speaker 2: to get him back up up in gold medal contention.
Speaker 2: That was amazing.
Speaker 3: Yeah, that was tremendous sports. I didn't see Twig last
Speaker 3: night because I was out, but I heard about it,
Speaker 3: but I saw Wild and I just couldn't belie he
Speaker 3: didn't win that race.
Speaker 2: You're still in denial.
Speaker 3: I can the guy that chased him down alex Ye,
Speaker 3: you're a runner, Tim You're a runner. I know you're
Speaker 3: not a triathlete, but you were a runner. To think that,
Speaker 3: to think that alex Ye hung in there, he was
Speaker 3: hurting because Wild pretty much broke him, right, he broke him.
Speaker 3: But to hang in there in the hope, the desperate
Speaker 3: hope that I might have a kick at the end,
Speaker 3: and he found it. So Wild had the almost the
Speaker 3: perfect race plan and to get piped at the end
Speaker 3: would have been heartbreaking for him, but it was a
Speaker 3: spectacular finish.
Speaker 2: And the reason we talk about the Olympics is one
Speaker 2: because we both love it and they're on right now
Speaker 2: and our commentary team at ZB doing a magnificent job
Speaker 2: with all that fantastic sports gennoes. So you should keep
Speaker 2: up with the coverage on on ZB as well and
Speaker 2: on gold Sport. But because out of the Olympics, sometimes
Speaker 2: we decide, you know, it's an inspiring time to set goals.
Speaker 2: And so the first question I've got Kent, is setting
Speaker 2: a goal when you decide that something you need to
Speaker 2: change something in your life and you need a fitness
Speaker 2: goal and effect, is the goal the point or is
Speaker 2: there some other way to get yourself exercising so you
Speaker 2: don't ruin it for yourself, because a lot of people
Speaker 2: go I've got the grand ambitions and they decide they
Speaker 2: want to get running, so they go out and they
Speaker 2: give themselves a miserable experience and about a week later
Speaker 2: they've given it up because that sucked. So is there
Speaker 2: an art or is there a science or just some
Speaker 2: sensible good advice on how you should set goals? Probably
Speaker 2: sensible good advice.
Speaker 3: There's definitely science, is there. There's definitely science. I don't
Speaker 3: think there's an art to it. I think if there
Speaker 3: was an art, it's trial and error by figuring it
Speaker 3: out for yourself. So I don't think there is an
Speaker 3: art to it, but there's certainly some science behind behavioral change,
Speaker 3: and exercise is a great example of how to make
Speaker 3: change in our lives where we're thinking, you know, I
Speaker 3: want to make some adjustments because often particularly around our fitness, body,
Speaker 3: body composition and shape, and we're conscious of how we look. Vanity, Yeah,
Speaker 3: there's vanity a reason it does play. But we often
Speaker 3: I must do this, or I should do this, or
Speaker 3: I need to do this. But do we ever ask ourselves,
Speaker 3: why is it important that I do this? Why really
Speaker 3: can I sit down just for a few minutes and
Speaker 3: ask myself, why is it important I go to the gym?
Speaker 3: That is, why is it important that I try and
Speaker 3: run five k's.
Speaker 2: Because I was if I look back at my own
Speaker 2: By the way, you can give Kent a call anytime,
Speaker 2: I know one hundred and eighty ten and eight if
Speaker 2: you want to, if you want some advice on changing
Speaker 2: your life, getting fit, getting healthy, changing the game that
Speaker 2: you're playing, whether you're sitting on the couch, eating too
Speaker 2: much takeaways and just and your version of exercises, getting
Speaker 2: on the esports. But so, but just from my own
Speaker 2: point of view, the pattern I've had in my life
Speaker 2: is usually okay, when you're young, I played volleyball competitively,
Speaker 2: and you got fit because you wanted to win a tournament.
Speaker 2: But it's hard later on when you are just keeping
Speaker 2: fit for keeping fits sake. And I gravitated from one
Speaker 2: form of exercise going to the gym to this to that,
Speaker 2: boxing to this, and I never kept it up. But
Speaker 2: the one thing I have kept up in the last
Speaker 2: few years, at least for four years now is running.
Speaker 2: And actually can't work out why I know. I do
Speaker 2: sort of know why I do it, But I'm quite
Speaker 2: curious as to how I've managed to make this form
Speaker 2: of exercise last when I maybe had other fads where
Speaker 2: I came and went.
Speaker 3: But I know why you keep running because we've talked
Speaker 3: about this before.
Speaker 2: Tell me, because I think I've lost track of it.
Speaker 3: But you know it's good for you. You feel great afterwards,
Speaker 3: and you enjoy it, and so you keep coming back
Speaker 3: to it, and so.
Speaker 2: You're the habit too. There's it is a habit, I think,
Speaker 2: all right.
Speaker 3: So you don't have to kind of think as hard
Speaker 3: about why you're doing it as someone who isn't doing
Speaker 3: it who would aspire to do it. So the why
Speaker 3: comes at the start. It's the first question we should
Speaker 3: ask ourselves when it comes to goal setting or behavior
Speaker 3: or change. Why am I doing this?
Speaker 2: Okay?
Speaker 3: Weight loss is another classic example where people say I
Speaker 3: need to lose weight. Okay, great, great aspiration? What is
Speaker 3: important about losing weight that will help just get you
Speaker 3: into the behavior of That's an interesting team. And it
Speaker 3: might be because that shit's scared to have a heart
Speaker 3: attack at fifty five because they lost their father young,
Speaker 3: or it could be because they want they want to
Speaker 3: be an active dad, or they want to be fit
Speaker 3: and healthy grandfather, and they want to be flexible and
Speaker 3: moving get down on the ground with the grandkids. There's
Speaker 3: a million reasons, but just to say I want to
Speaker 3: lose weight is often not enough, so we have to
Speaker 3: be a little bit more specific with what we want
Speaker 3: to do.
Speaker 2: Actually, the losing weight is an interesting one because I
Speaker 2: think I partly exercise because I don't want to gain weight,
Speaker 2: but it's actually not I'm not. Actually I feel the
Speaker 2: psychology of how I feel about myself has instantly changed
Speaker 2: by exercise, even if I haven't lost five pounds or whatever.
Speaker 2: It's because I've gone for the run and I go, well,
Speaker 2: I feel good. I don't you know, do I worry
Speaker 2: about how I look naked?
Speaker 3: Yes?
Speaker 2: Probably, yes, probably, let's be honest. But it's your perception
Speaker 2: of yours, of the way you your perception of the
Speaker 2: way you appear, changes just by the act of exercising anyway,
Speaker 2: does it? Does it? Or is that just me? I
Speaker 2: don't know A few.
Speaker 3: You've obviously got mirrors at home.
Speaker 2: Well, yeah, I mean that's the thing. We've redonated bathroom.
Speaker 2: We're a hugely spectacular mirror and I must have met.
Speaker 2: I think when I'm shaving, if I'm just sit standing
Speaker 2: there after a shower, I do suck it in a bit,
Speaker 2: just for my own safe.
Speaker 3: Anyway, we won't like a mate of mine who played
Speaker 3: rugby for years and every tie. He's a big lock
Speaker 3: forward and he probably carried a little bit too much
Speaker 3: around his middle, and he would say when it was
Speaker 3: time for the photos, he'd say, suck it in, boys,
Speaker 3: and I latched the ebects for the photo.
Speaker 2: I think it's quite a good air exercise anyway, it's
Speaker 2: sucking it? Is that a workout? And I think I
Speaker 2: sucked my gut? And just as you were chatting there,
Speaker 2: what okay, let's say here's an interesting question. I think
Speaker 2: it is you'd be the judge on one hundred and
Speaker 2: eighty ten eighty, So you did the for instance, is
Speaker 2: an exercise thing that you did where you used to
Speaker 2: go for cold swims. Yes, and I don't know if
Speaker 2: you're still doing it. But what was your why for that?
Speaker 3: Because that's a really good question. Because I was curious
Speaker 3: about whether I could cope with it.
Speaker 2: Oh, it's a personal chance.
Speaker 3: It was a personal challenge. I tapped into the growth
Speaker 3: mindset and I thought, well, you're wanting to shy away
Speaker 3: from this, but the benefits, the scientific benefits are enormous.
Speaker 3: So I read about it, I researched it, and thought,
Speaker 3: you know what, what have I got to lose. I'm
Speaker 3: going to give this a crack. So my why was
Speaker 3: a little challenge to myself to establish whether I was
Speaker 3: someone that could adopt this as a habit or whether
Speaker 3: it was I was someone who would run a mile
Speaker 3: from it.
Speaker 2: And okay, what was your first expence?
Speaker 3: Surprise myself, I actually quite enjoy it.
Speaker 2: You still do it? Yeah? Oh you're crazy? Actually, okay,
Speaker 2: so you did it. You overcame the challenge. You persist
Speaker 2: in doing it because what.
Speaker 3: Because I noticed the benefits from doing it. So then
Speaker 3: you come back into feeling great about what it is
Speaker 3: that you're doing. So your brain goes right. The reward
Speaker 3: center in your brain says, hey, I'm going to bank
Speaker 3: where that I know where I feel good and make
Speaker 3: sure I come back to it, which is what you
Speaker 3: experience with your runners high, when you've got the endorphins
Speaker 3: going and all of the neurotransmitters in your brain are
Speaker 3: lighting up and you feel great afterwards. It's the same
Speaker 3: when you go for a cold swim, it's a challenge
Speaker 3: at the time you're putting your body. It's a process
Speaker 3: of whole mesis. So it's stressful, stressful on your body,
Speaker 3: stressful on your mind. You're having a little bit of
Speaker 3: self talk, but the benefits come afterwards. So then you
Speaker 3: soak up all of that great stuff and that's enough
Speaker 3: to make you go back and do it again.
Speaker 2: Good on you, by the way, you are looking in
Speaker 2: pretty good shape. So as far as an advertisement for
Speaker 2: Kent John's health, he's looking good. So the proof of
Speaker 2: the pudding there.
Speaker 3: Well, the proof of the pudding is the proof of
Speaker 3: the putting. That is probably the wrong metaphor, I think, Well,
Speaker 3: the proof of the pudding is normally the check up
Speaker 3: with the doc. Oh really, he can look healthy and
Speaker 3: not be. So I'm pretty vigilant to make sure that
Speaker 3: I'm okay. I'm ticking over.
Speaker 4: You know what.
Speaker 2: You obviously you have clients who you coach into better
Speaker 2: health outcomes and all that. Do you how often do
Speaker 2: they come to you with a goal and end up
Speaker 2: changing it? Because I mean, you're not going to tell
Speaker 2: anyone what do you try and nudge them in the
Speaker 2: right direction? I guess, But what are some examples of
Speaker 2: goals where it's like, well, we're going to need to
Speaker 2: break that down a bit, because I think I've got one.
Speaker 3: Okay, you young guy. I was coaching a few months
Speaker 3: ago and we were chatting away about a few different things,
Speaker 3: and he wanted to change what he was eating because
Speaker 3: he was feeling like he was a bit out of shape.
Speaker 3: And then I said, okay, what next? And then we
Speaker 3: went on to some exercise. I said, right, what is
Speaker 3: it you want to be doing? He said, oh, I
Speaker 3: think I'm one of those people I need to have
Speaker 3: an event to train for.
Speaker 2: Yeah.
Speaker 3: I said, great, Yeah, that's a goal. Great, what events
Speaker 3: have you got coming up? Because again, you have to
Speaker 3: be specific. You've got to keep breaking the stuff down.
Speaker 3: And he figured out there was a ten k run
Speaker 3: where he was living in two or three months time.
Speaker 3: I said, okay, so that's the goal to run ten
Speaker 3: k's And let's say it was two months. I think
Speaker 3: it was about two months. Right, when are you going
Speaker 3: for your first run? He said? This week? I said, okay,
Speaker 3: And what likelihood will you be able to run ten
Speaker 3: ks on Tuesday? He said not probably none. I said, okay,
Speaker 3: So what's the plan?
Speaker 2: And it wouldn't be wise to have attempted it either, So.
Speaker 3: What's the plan? So he decided to go for two
Speaker 3: and a half k. Then the next week I think
Speaker 3: he got up to three point four or three point eight,
Speaker 3: and then the next week he was at five. So
Speaker 3: after by the third run he was at five k's.
Speaker 3: After that's after two weeks. That's quite good, isn't it,
Speaker 3: And just building up, building up, building ups until he
Speaker 3: could get to ten. So here's a great word to
Speaker 3: use if you're unsure about yourself, and it is the
Speaker 3: word yet. And so listen to the difference here to
Speaker 3: him in the two context, tim, I can't run ten k's.
Speaker 3: I can't run ten k's yet. Yeah, see the difference.
Speaker 3: You've gone from a fixed mindset to a growth mindset
Speaker 3: with a use of one word.
Speaker 2: Actually, I was just thinking, you've got to be kind
Speaker 2: to yourself. That probably everyone who's listening thinking, would I
Speaker 2: even want to run ten k? I think that's and
Speaker 2: that's the thing. It's just choosing the goal that you
Speaker 2: want to do, of course, as well as opposed to
Speaker 2: I should I should do this?
Speaker 3: I want to run ten k In twenty seven minutes
Speaker 3: like the Olympians yesterday. Far out far out was it?
Speaker 3: What was the time? Was it?
Speaker 2: Twenty seven minute?
Speaker 3: Astonishing? So that's astonishing. But my point is he was
Speaker 3: a young guy who in the first month no chance
Speaker 3: to run ten k's, but after four or five weeks
Speaker 3: he could do it. He could do it because he
Speaker 3: broke it down. He started by the way the twenties.
Speaker 2: Oh yeah, okay, the probably for us forty ok.
Speaker 3: But let's go back to five k. Let's let's say
Speaker 3: you're forty eight years old and you haven't run for years,
Speaker 3: and all of a sudden you've got an itch to
Speaker 3: do a five k park run. Start with five hundred.
Speaker 2: Meters, yeah, or a walk even or a walk.
Speaker 3: It's a run walk. There's many ways in which you
Speaker 3: can get there.
Speaker 2: Actually, when I started mine, people have heard this before,
Speaker 2: so I won't take too long. But I followed some
Speaker 2: walk program ex It was building up to doing a
Speaker 2: half hour run, and it started with I think the
Speaker 2: first thing was maybe not even any running, it was
Speaker 2: just walking, and then you do a minute run and
Speaker 2: a three minute walk, and then you run for a
Speaker 2: bit longer. It just built it up slowly, brilliant and
Speaker 2: it's still funny enough. I still did Macalfe, still did
Speaker 2: Macalves a couple of times because it just took a
Speaker 2: while from my body to get used to it. But
Speaker 2: then again, by then I was like, I just got
Speaker 2: to get over this and drey and keep moving. And
Speaker 2: now I don't worry about it. But I guess it's
Speaker 2: just getting the right of us. You don't blow a
Speaker 2: food food straight away technical word. Anyway, we want to
Speaker 2: have your calls I e. One hundred and eighty ten
Speaker 2: eight you any questions for Kent John's. You've got a goal,
Speaker 2: you want to get into it, and you're concerned whether
Speaker 2: it's the right goal or the wrong goal, or the
Speaker 2: right why or the wrong why, or if you've got
Speaker 2: an example you want to share with us on how
Speaker 2: you started when you thought all hope was lost. Because
Speaker 2: I think the probably the biggest challenge for people who
Speaker 2: want to get fit is when you feel you've let
Speaker 2: yourself go so far that you don't know just how
Speaker 2: to begin, because you're thinking, look where I've ended up.
Speaker 2: I'm in terrible shape. I don't even know what day
Speaker 2: one looks like. Give us a call, O eight one
Speaker 2: hundred eighty ten eighty Text nine nine two is twenty
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Speaker 1: Property, Parenting, Politics plus health, money and the week's figure issues.
Speaker 1: It's all on the Weekend Collector with Tim Beveridge used talksb.
Speaker 2: Yes, my guest is Kent John's from Kent John's Health,
Speaker 2: talking about getting started, basically setting a goal. Are there
Speaker 2: some goals that are unhelpful or helpful? Actually, let's have
Speaker 2: a look at a couple of texts. I've got a
Speaker 2: question about. I think there'll be a lot of people
Speaker 2: I'll hold that thought actually got Hi, guys, this is
Speaker 2: so interesting. Used toill love competitive sport, but the only
Speaker 2: thing that got me running was that in I'm was
Speaker 2: that in an older dad. I'm an older dad and
Speaker 2: I really don't want my laziness stopping me coach or
Speaker 2: play with the kids, which is a great, Well, that's
Speaker 2: a great Why isn't it being active for your kids?
Speaker 3: And you know what, it's not that that person will
Speaker 3: be lazy. They're probably low on energy. That's what it'll be.
Speaker 3: There's no I don't know anyone who's lazy.
Speaker 2: Well, let's deal with that question because we touched it.
Speaker 2: We had a bit of a chat on the break
Speaker 2: about this. But I think there are a lot of
Speaker 2: issues where people think I'd love to give that a
Speaker 2: game but I've left it too late or let myself go,
Speaker 2: and you just you've gotten into this habit you're used
Speaker 2: to not exercising you and you just feel I just
Speaker 2: can't see the way ahead because I'm in a really
Speaker 2: bad way.
Speaker 3: Very common, Yeah, very common. Happens all the time. I've
Speaker 3: coached many people, many people now who have been in
Speaker 3: that position, and the great thing is they reached out
Speaker 3: and in this my case, they came to me. But
Speaker 3: it would be good if I'd reached out to anybody.
Speaker 3: So just making a start is the way to go.
Speaker 3: But in so many cases, tim and it might be
Speaker 3: counterintuitive for people to think this is the case. But
Speaker 3: if if you're down on energy and you're feeling you're
Speaker 3: feeling lazy, or you're labeling yourself as lazy, it'll be
Speaker 3: because you don't have the energy. Okay, so you don't
Speaker 3: have the energy, you don't have the inclination to exercise.
Speaker 3: You're not wanting to move, You're not wanting to go
Speaker 3: out an exercise, even though so I should, I must,
Speaker 3: I really need to, but inherently you don't want to.
Speaker 3: And the reason why is because you don't have the energy.
Speaker 3: So if you want to be someone who's fit and
Speaker 3: active and who moves more, eat better food. Things will
Speaker 3: change for you.
Speaker 2: So don't even think about the exercise.
Speaker 3: Don't worry about that.
Speaker 2: Stress the diet first. Yes, okay, So if you're talking
Speaker 2: to someone who's starting from that point, what advice do
Speaker 2: you give them?
Speaker 3: Cut out process food, cut out sugar, see what happens,
Speaker 3: Really can do it for two weeks all sugar, or
Speaker 3: just yeah, see what happens.
Speaker 2: Don't have a biscuit. Yeah that sounds tough.
Speaker 3: Well, I that's what I did and look at worked
Speaker 3: for me, and I've seen it work for many people. However,
Speaker 3: it also doesn't work for everybody. I reckon. This is
Speaker 3: what I've broken the numbers down here because someone asked
Speaker 3: me about this recently. How many people are successful when
Speaker 3: it comes to dietary change. I think for every six
Speaker 3: people that I've coached or have spoken to about making
Speaker 3: change in particularly around diet, I think four out of
Speaker 3: six i e. Two thirds do really well pretty much
Speaker 3: straight away. The fifth person will battle and struggle a
Speaker 3: little bit but still see the benefits. And the sixth
Speaker 3: person probably just can't quite get there.
Speaker 2: Are there?
Speaker 3: You know?
Speaker 2: For the problem is that people who are used to
Speaker 2: their sugary treats. I guess you know, having a round
Speaker 2: one is probably not the biggest sin of all, but
Speaker 2: there will be, you know, people who just have this craving.
Speaker 2: Do you actually have to literally get rid of that
Speaker 2: stuff from your house? Like take it? Is it in
Speaker 2: your house, get it out of the house. If you
Speaker 2: walk past in the supermarket, take it off and aisle
Speaker 2: just don't put yourself in. Do you actually have to
Speaker 2: be that sort of hard exactly right.
Speaker 3: It's called won't power because we can't trust willpower. It
Speaker 3: doesn't work. It might do for a day or two.
Speaker 3: But if you watched Mike and Ganessa's show on TV
Speaker 3: and Z, I think it is called eat Well for Less.
Speaker 2: I've interviewed both those guys.
Speaker 3: So my kids love that show. They love it, so
Speaker 3: we watch it as a family. It's very easy family viewing.
Speaker 3: And all of the families on there that need to
Speaker 3: make over are exactly the same. They all have treat
Speaker 3: drawers and they all go to the supermarket without a plan,
Speaker 3: without a shopping list. So it's just a bit of
Speaker 3: this and a bit of that, and most of the
Speaker 3: food on New Zealand Supermarket shelves is ultra process rubbish.
Speaker 3: So it's no wonder if you don't go to the
Speaker 3: supermarket with a plan and you have a treat drawer
Speaker 3: or a snack draw a special area for this stuff,
Speaker 3: it's no wonder that you'll keep topping it up. So
Speaker 3: you need to lean into won't power. I won't buy it,
Speaker 3: so I won't eat it. Now, that's actually very powerful,
Speaker 3: and it's very affirmative, and it does work. And it
Speaker 3: takes two to three goes at the supermarket for you
Speaker 3: to bed that in. That's all.
Speaker 2: Do you find that? Actually? How did you cut with
Speaker 2: you with the sugar? Did you have cravings? Did you
Speaker 2: find it tough to change? Or are you just lucky
Speaker 2: that you just stopped and you went, Oh, I didn't
Speaker 2: miss it.
Speaker 3: I was determined to do it for the two weeks
Speaker 3: and that was long enough for me to notice an
Speaker 3: enormous difference, massive change because what happened in those two weeks.
Speaker 3: And this is going back a few years ago now,
Speaker 3: But hey, look I've seen this now many times myself
Speaker 3: where others what.
Speaker 2: I meant cutting out alcohol too, wouldn't it alcohol?
Speaker 3: Yeah? You could do that, sure? Yeah, if you really
Speaker 3: wanted to.
Speaker 2: I mean, that's a sugar.
Speaker 3: Well, just put alcohol to one side. Even if you
Speaker 3: kept drinking alcohol, just even minimizing the amount of package
Speaker 3: food and sugar that you ate regardless of alcohol, you
Speaker 3: probably should see results. Cutting back on alcohol, hey even better.
Speaker 3: But what happens to and when we cut back on
Speaker 3: sugar a number of things happen. Our energy levels actually increase,
Speaker 3: and that's because our inchlin levels have dropped dramatically so
Speaker 3: that we can now access the energy that's been stored
Speaker 3: on our fat cells. So we think if I have
Speaker 3: a chocolate bar, I get the surge of energy for
Speaker 3: thirty minutes. I need the sugar, and then we get
Speaker 3: the crash afterwards. It's not that you're getting a surge
Speaker 3: of energy.
Speaker 4: You are.
Speaker 3: Your brain is lit up. The dopamine receptors in your
Speaker 3: brain are going whole. I love this. It makes me
Speaker 3: feel good. So we feel energized, we feel hyped up.
Speaker 3: Our body is not actually going to get much of
Speaker 3: that energy though, because in a very short space of time,
Speaker 3: all of that sugar has been cleared out of our
Speaker 3: blood and has been stored somewhere i e. Our fat cells.
Speaker 3: So when we cut back on sugar, our inchlin levels
Speaker 3: come down, and all of that energy is being taken
Speaker 3: out of our fat cells. So we're using that, we're
Speaker 3: burning the energy, We're actually using it rather than storing it.
Speaker 3: That's when we see weight loss, and that's when we
Speaker 3: see our inflammation come down. So old old footy injury,
Speaker 3: saw elbows, bad knees, bad hips. That can turn around
Speaker 3: in a very short, astonishingly fast time.
Speaker 2: I can imagine that actually, because even just recently, I'm
Speaker 2: I'm quite fond of a spud from time to time
Speaker 2: and rice and things like that. And it doesn't mean
Speaker 2: they don't eat it, sure, But the other the other day,
Speaker 2: I think my my wife had made a sort of
Speaker 2: main dish of chicken and things, but I had to
Speaker 2: do some other vegetables just for myself, and I thought,
Speaker 2: you know what, I might just cut the might cut
Speaker 2: the spuds out, and I just had some broccoli and
Speaker 2: some carrots. Actually, I decided to sort of try and
Speaker 2: be a bit of a master chef with saut aid
Speaker 2: carrots sort of thing like that. But because it was
Speaker 2: a lighter meal, it was colorful, you know, it sort
Speaker 2: of had they say, you know, it's good to have
Speaker 2: color in your vegetables and things. And I think there
Speaker 2: was a mixture of two things virtue, but actually it
Speaker 2: was a really satisfying meal. Right that. Now, even just
Speaker 2: that quickly, I'm actually now got an alternative when I'm
Speaker 2: thinking I need to when I'm quite hungry, that I
Speaker 2: don't need to revert to the spuds, because sometimes, you know, spuds,
Speaker 2: you can sort of mashed potatoes. Its face, we can
Speaker 2: all over do that a bit, can't.
Speaker 3: We for sure? Yeah? Anyway, But there's probably a couple
Speaker 3: of things there to Number one, your taste buds can change.
Speaker 3: So if you deny yourself something that you think you
Speaker 3: can't go without, it turns out actually you can cope,
Speaker 3: and your taste buds do change. But also you've got
Speaker 3: the little guy on your shoulder who's saying, do I
Speaker 3: really want the buds now? And look, sometimes you say
Speaker 3: yes to what the hell I'm going to have them?
Speaker 3: And other times the little guy is powerful enough to
Speaker 3: deter you, and you go off and do something a
Speaker 3: little bit healthier. So now you are mindfully eating. And
Speaker 3: I don't know anyone who's gone from being a mindless
Speaker 3: eater who's just eating whatever they want without thinking about
Speaker 3: it and the consequences to becoming a mindful eater who's
Speaker 3: then gone backwards. It doesn't happen once you develop that
Speaker 3: self awareness around food and my experience, that does not
Speaker 3: leave you. Okay again, something to really aspire to and
Speaker 3: to look forward to. And it's it is not as
Speaker 3: difficult as people think it is. It really isn't right.
Speaker 2: We're going to take another moment and come back and
Speaker 2: just to tap because it's thing to have the goal
Speaker 2: and then it's another thing to get going with it.
Speaker 2: We're gonna have a chat with I'm gonna have a
Speaker 2: chat with Kent. You can join us if you like,
Speaker 2: I know, eight hundred and eighty and eighty on does
Speaker 2: does it need to be an expensive exercise because a
Speaker 2: lot of people think, oh, you know, I've got to
Speaker 2: join a gym I can't afford to. Therefore, no, what
Speaker 2: are the good ways of getting fit that aren't actually
Speaker 2: gonna hit your bank balance too much? Either? I think
Speaker 2: that the answer might be some common sense, but you
Speaker 2: know what, I don't think it's that straightforward. I think
Speaker 2: so many people I know say, oh, I'm gonna have
Speaker 2: to join a gym. You know, there there it goes
Speaker 2: on tech. Can you know how much of it is
Speaker 2: a year fifteen hundred bucks or whatever. Anyway, we'll discuss
Speaker 2: that in just a moment. It's twenty two minutes to
Speaker 2: five new stalks. He'd b's.
Speaker 3: She's a challenge where part of this.
Speaker 2: Together and welcome back to news Talks to be this
Speaker 2: is the week in collective. My guest is Kent Johns
Speaker 2: from Kent John's Health. Talk about setting goals and sticking
Speaker 2: to it. If you decide, you know, you might be
Speaker 2: watching the Olympics and thinking, you know, look at these guys,
Speaker 2: they look magnificent. I need to try and get half
Speaker 2: way to that magnificence. I don't know eedged towards it. Actually,
Speaker 2: I was thinking I mentioned just before the break about
Speaker 2: finding an exercise habit without it having to cost your
Speaker 2: arm and a leg. But in some ways you do
Speaker 2: need to have an investment in what you're doing. That
Speaker 2: it's maybe it doesn't need to be financial, but for instance,
Speaker 2: people join a gym and they think, I've got to
Speaker 2: go to the gym because I'm paying for it. It's
Speaker 2: like if people engage you, I would say the job's done.
Speaker 2: If you've gone to see a health coach. Then you
Speaker 2: are paying to get advice and support and coaching. You
Speaker 2: are well on the way to probably making some changes
Speaker 2: because you've made a commitment.
Speaker 3: Yes, but fair.
Speaker 2: But is there another way of that? Do you have
Speaker 2: to be committed in some financial aspect either other? How
Speaker 2: do you actually get a commitment going?
Speaker 3: Well, it's there's a time commitment, there's an energy commitment.
Speaker 3: There could be a commitment to somebody else. Maybe you
Speaker 3: agree to do it with someone else. We call that
Speaker 3: having an accountability buddy. I think that can often be
Speaker 3: just enough to get someone over the line. I told
Speaker 3: Dave i'd meet him tomorrow for a run I really need.
Speaker 3: I don't want to let him down because I look
Speaker 3: at those pelotons. It works.
Speaker 2: I look at the pelotons going around the water and think,
Speaker 2: I can't think when they would like less to do.
Speaker 2: But of course every guy in that or girl in
Speaker 2: that peloton is probably an element of you know, I've
Speaker 2: got to turn up that. You know we're going to
Speaker 2: We've arranged a meet on this day. I've said I'm
Speaker 2: going to be their bingo. Job done.
Speaker 3: Yeah. Some people are great self starters. Other people need help.
Speaker 3: They need to be alongside others, or have a coach,
Speaker 3: or have a mentor, or have a buddy. It just
Speaker 3: depends on the makeup of you the person. There's no
Speaker 3: wrong answer.
Speaker 2: What if you can't afford to join a gym or
Speaker 2: pay for a coach or something like that, and you know,
Speaker 2: I think that's the thing in the lack of exercise
Speaker 2: also as an isolating thing sometimes as well, you feel
Speaker 2: that your you know, everyone else is doing their thing
Speaker 2: and there you are. You know, you need you want
Speaker 2: to have some company to do something. I guess you've
Speaker 2: are there particular strategies or groups you can join or
Speaker 2: aren't necessarily something you've got to pay for or what?
Speaker 3: Well, I suppose you could. There are one off classes
Speaker 3: for equa aerobics and stuff like that you don't necessarily
Speaker 3: have to join as a member, but again that you're
Speaker 3: still paying for that. There are only so many activities
Speaker 3: you can do for free, quote unquote, But if you
Speaker 3: want it to be a runner or a walkie, you
Speaker 3: need a decent pair of shoes. It's all about movement
Speaker 3: for me, Tim, just just moving, getting out there and
Speaker 3: doing something. Find something that you enjoy. I know we've
Speaker 3: talked about this one hundred times find but that is
Speaker 3: that is one of the keys to success is to
Speaker 3: find something that you enjoy and go and do that.
Speaker 2: Actually, the other thing is as well, you can probably
Speaker 2: sacrifice a couple of those caps of coffee per week,
Speaker 2: which it might be part of your unhealthy habit, and
Speaker 2: spend that on a gym because actually gym memberships. There
Speaker 2: are all sorts of gyms that don't have to You
Speaker 2: don't have to go to the Tang for Tang sort
Speaker 2: of top gym and the.
Speaker 3: Different options, and you can buy ten passes just to
Speaker 3: see how it goes. Like the gym where I frequent
Speaker 3: up not far from where I live, you can buy
Speaker 3: a ten pass membership just see how you go. And
Speaker 3: if it's not for you, if you become a gym
Speaker 3: donor and you're not interested, well you've only wait, you know,
Speaker 3: you've only thrown a couple hundred dollars down the tube
Speaker 3: rather than a few hundred or a few thousand.
Speaker 2: Part of one of the things for Greg Pain advised
Speaker 2: me to get a new pair of running shoes with
Speaker 2: the injury. And when you've splashed out for a good
Speaker 2: pair of running shoes, you just can't leave them sitting
Speaker 2: on the floor. I think I've got to use those things.
Speaker 2: I guess that's some sort of investment.
Speaker 3: But there are good yoga classes and meditative practice pilates
Speaker 3: online you can find for free, like most things you
Speaker 3: can find for free somewhere, and if you're prepared to
Speaker 3: have a look, you don't have to necessarily fork out
Speaker 3: a heap of money.
Speaker 2: I got a couple few techs here, guys. I'm fifty four.
Speaker 2: I do jiu jitsu. Oh gosh, sounds it's got to
Speaker 2: be one of the hardest things I've done physically, with
Speaker 2: the training and sparring rolling, And you cannot do it
Speaker 2: without eventually getting you into a high level. Oh, you
Speaker 2: can't do it without eventually getting you into a high
Speaker 2: level of fitness and strength. I'm not sure if he's
Speaker 2: selling it to me. It says it's worth all the pain.
Speaker 2: I wake up in the middle of the night in
Speaker 2: agony from sore neck and back and everything else. But
Speaker 2: it gives out adrenaline kick we still need at this age,
Speaker 2: says Steve. I'm not sure what the moral of the
Speaker 2: story is there, Steve.
Speaker 3: It sounds like Steve's thriving, albeit in some pain.
Speaker 2: Yeah, well, he at this stage, the reward is worth
Speaker 2: the discomfort, right.
Speaker 3: I have a friend who does that and she swears
Speaker 3: by it, but then she hurt her shoulder quite badly,
Speaker 3: so I don't know.
Speaker 2: Yeah, well it's like that. Did you see that rugby
Speaker 2: match that they played the celebrity the parliamentary team in
Speaker 2: Northland versus the Northland team And I looked at I
Speaker 2: just thought they must have had defibrillators on standby for that,
Speaker 2: because that looked like a recipe for disaster. I okay,
Speaker 2: Shane Jones was lacing up, Andrew Saville was in it,
Speaker 2: Save was playing. Yeah, yeah, he was an e broker's finger.
Speaker 2: He described himself, I think on Hoskin's show as getting
Speaker 2: out of the petrol station on the way home and
Speaker 2: looking like a half open pocket knife rest for himself. Hey,
Speaker 2: just joined. I'm not sure if this is the right
Speaker 2: place for the question. What's the best way to get
Speaker 2: belly fat reduced? I'm sixty seven one hundred and seventy
Speaker 2: three centem is reasonably fit, not over weight, but excess
Speaker 2: belly fat. Need to get the sugar levels down. Yes,
Speaker 2: it helps getting the fat off, but yeah, question answer
Speaker 2: you go?
Speaker 3: So sugar. The problem with sugar is that fifty percent
Speaker 3: of sugar is fructase. Yeap right, fruct Toast gets matabilized
Speaker 3: in the liver exclusively. Glucose gets metabolized up and down
Speaker 3: the body. Fruct toast gets metabolized in the liver. Okay,
Speaker 3: So if we have too much sugar, we're asking our
Speaker 3: liver to do too much work. That's when we can
Speaker 3: get liver fat and visceral fat around our organs. That
Speaker 3: is some of that big belly fat. It's the most
Speaker 3: dangerous fat to carry. So we need to get that
Speaker 3: down and reducing alcohol, reducing sugar will do the job.
Speaker 3: And it makes perfect sense.
Speaker 1: Right.
Speaker 3: We know alcohol gets metabolized in the liver. Alcohol is
Speaker 3: made from fermented sugar, so why wouldn't fructast be the same.
Speaker 3: I wish that wasn't true, Tim, but it is. We
Speaker 3: can't escape that. So you're reducing sugar will go a
Speaker 3: long way to help it.
Speaker 2: Okay. Another text, great conversation. I think a lot of
Speaker 2: people can benefit out of cooking their own food, and
Speaker 2: it can be as simple as trading McDonald's for your
Speaker 2: own home cooked burgers. Same food, but vastly healthier. Even
Speaker 2: googling high protein versions of their favorite foods. I actually,
Speaker 2: if you do start cooking your own food, that has
Speaker 2: to be the beginnings of eating better, doesn't it.
Speaker 3: In New Zealand, the protein that we buy is quite expensive.
Speaker 3: Seafood is really expensive, and sometimes it's disheartening to see
Speaker 3: the price of lamb, for example, minced beef. It is
Speaker 3: not quite as bad. But we look at beef and
Speaker 3: we think it's really expensive. But we can surround our
Speaker 3: protein with cheaper things and go home and put a
Speaker 3: beautiful meal together and work out what is the cost
Speaker 3: per serving. That will go a long way to making
Speaker 3: things appear to be a little bit cheaper, and so
Speaker 3: therefore it's more sustainable and it's doable. And yeah, you
Speaker 3: put a whole lot of ingredients in a shopping trolley
Speaker 3: and you go home and do your own burgers, way cheaper,
Speaker 3: way cheaper than the perception of a cheap, nasty takeaway exactly.
Speaker 2: Actually, I'm a big fan of the homemade burgers. Yeah,
Speaker 2: Chris today.
Speaker 4: Oh hi, I look just a bit of a fit
Speaker 4: in the story without a gym. I was always a
Speaker 4: week in recreationally on the hills and the bush, and
Speaker 4: that sort of stuff, but not that flash. I bumped
Speaker 4: into some people a year and they taught me into
Speaker 4: doing a half marathon walk, which is way beyond anything
Speaker 4: I looked at before. From Boxing Day one year to
Speaker 4: the around the Bays, which was I think about the
Speaker 4: twentieth or something. In February, so something like two months,
Speaker 4: I did the Colonial Knob steps, which is seven hundred
Speaker 4: and twenty steps over about two kilometer I think it is.
Speaker 4: And by the time i'd done that, I did that
Speaker 4: fifty three times over the two months, and I did
Speaker 4: the half marathon walk with ease.
Speaker 2: What was it again, you call it the color I
Speaker 2: didn't quite catch them thing.
Speaker 4: It's called Colonial Knob. It's and potty doer.
Speaker 2: Oh okay, And it's just going up steps.
Speaker 4: It's just coming up steps. And it just the stamina
Speaker 4: that gave me. I mean I was fifty eight when
Speaker 4: I was doing this, and I just went from a
Speaker 4: very average weekend bushwalker and I did the half marathon
Speaker 4: walk and I think it was under two hours fifty good.
Speaker 2: Actually, you know something you mentioned there, Chris, I think
Speaker 2: is forgetting the ease of one form of exercise, go
Speaker 2: for a walk, eat better, and go for a walk walking.
Speaker 3: Yes, all you did was reduce sugar and go for stroll.
Speaker 3: The Italians call it the pussy ajecta, which is fifteen
Speaker 3: minutes stroll after dinner just to loosen you know, they
Speaker 3: go for a stroll and it's because it helps with
Speaker 3: your insulin sensitivity. It helps just move your metabolism along. So, yeah, movement.
Speaker 3: People underestimate walking. Walking's got a bad rat for some
Speaker 3: reason because people think that they have to be runners.
Speaker 3: They don't. Walking is a fantastic form of exercise.
Speaker 4: And you, Kelly, was key was the uphill steps? Yeah,
Speaker 4: sor it was the uphill steps that seemed to make
Speaker 4: the difference because the people, the people I was talking
Speaker 4: to set you've got to train three hours a day,
Speaker 4: three times a week, so nine ten hours a week.
Speaker 4: I didn't have that time. So these steps were very
Speaker 4: close to my workplace. So I was doing three times
Speaker 4: up and there I could do it in an hour,
Speaker 4: and I was doing three hours a week. It's probably
Speaker 4: the ten hours.
Speaker 2: Probably the bit careful on is coming down. Actually, i'd
Speaker 2: imagine you know, absolutely we're just leadings. But thanks for
Speaker 2: call good story. In fact, that is good story. That
Speaker 2: is probably one of the simplest things. If you want
Speaker 2: to get started on something and you've you've given up
Speaker 2: on yourself, just start eating better and start walking and
Speaker 2: then see where it goes from there.
Speaker 3: As Mark Twain said, the key to getting your head
Speaker 3: is getting started. That's the key. You make your decision
Speaker 3: to do something. Tim you make a start, you're fifty
Speaker 3: percent of the way.
Speaker 2: There, then go okay, we'll be back in a moment
Speaker 2: to wrap it up. It's eight minutes to five news
Speaker 2: Talk z B two ways. Let's welcome back to the
Speaker 2: weekend collective. That almost wraps up the health ub with
Speaker 2: Kent John's from Kent John's Health. But we've had a
Speaker 2: couple of calls and some texts on one issue when
Speaker 2: it comes to cutting out sugar. What a weirdness fruits
Speaker 2: in that?
Speaker 4: Oh?
Speaker 3: Fair question, really fair question. Get that A lot fruit's
Speaker 3: fine because fruit has fiber. So if you eat whole fruit,
Speaker 3: the fiber and the fruit protects your metabolism from the
Speaker 3: front toast that's within the fruit. Fruit juice is no
Speaker 3: good because all of the fibers being taken out, so
Speaker 3: then your body is exposed to the front toe. So
Speaker 3: eat whole fruit. You'll be all right, and it.
Speaker 2: Deals with the craving as well. Instead of having a
Speaker 2: couple of lollies eaten apple.
Speaker 3: Headful of fresh berries or some strawberries is actually sweet enough,
Speaker 3: but if you eat a lot of chocolate, your appreciation
Speaker 3: for those berries won't be the same because your taste
Speaker 3: buds have changed.
Speaker 2: Muzz Is asked, what about V if I have it
Speaker 2: without sugar? Lucky?
Speaker 3: Last find out what else is in the you?
Speaker 2: Muzz Yeah, just actually just keep away hand good luck,
Speaker 2: Just keep away from it. I'm sorry, you know, red
Speaker 2: Bull V whatever it is.
Speaker 3: All of that stuff is garbage soft drink if you
Speaker 3: can just avoid it.
Speaker 2: Guess what, try just soda water. It feels like you're
Speaker 2: having a drink when you're not really having a drink,
Speaker 2: and it's just harmless soda water. Oh, I'm gonna have
Speaker 2: a word with my producer who looks like she might
Speaker 2: be having one of those drinks you just referred to.
Speaker 2: Will there be even words in the brain having one?
Speaker 3: She's held the can?
Speaker 2: Okay, anyway, Hey, keep good to see it, John's Health
Speaker 2: dot Co audience it yees, buddy, excellent, and we'll be
Speaker 2: back with the smart money. Amanda Burrows joining us back
Speaker 2: shortly News Talks MP
Speaker 1: For more from the weekend collective, Listen live to News
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