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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Say

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Speaker 1: it frequently, I have the greatest job in the world,

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Speaker 1: love what I do, and today is one of those days.

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Speaker 1: They're all one of those days, but summer even better

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Speaker 1: than others, and this is one of them because I

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Speaker 1: get to interview Kristin Scott Dixon. Okay, gonna call her

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Speaker 1: KASD going forward, but she's amazing. And I only bring

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Speaker 1: you the most amazing guests that are going to help

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Speaker 1: you live your best life. And that goes for the

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Speaker 1: doctor Daniel Lieberman's of the world, the doctor Brad Schoenfeld,

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Speaker 1: you know, coming to you, Dr Michelle Olsen. They all

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Speaker 1: have their specialties, and all of those people are at

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Speaker 1: the top of their game, as is k s D.

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Speaker 1: And I love ks D for so many reasons, but

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Speaker 1: especially because we share a lot of similarities, which is

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Speaker 1: often why we like people right when they're like us.

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Speaker 1: But she has an eclectic background and a huge part

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Speaker 1: of that is the psychology, which if you've listened to

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Speaker 1: my podcasts and you know what I study and what

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Speaker 1: is so important is the psychology of everything we're talking

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Speaker 1: about here, because yes, we know we need to burn

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Speaker 1: more and eat less if we want to lose weight.

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Speaker 1: But how do we do that? And when you have

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Speaker 1: someone of k s d s caliber and level of

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Speaker 1: expertise and background, uniquely uniquely positioned to help you understand

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Speaker 1: things and make those changes, all right, So let me

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Speaker 1: just get right to it and read you her bio. CHRISTA.

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Speaker 1: Scott Dixon, PhD is Precision Nutritions Director of Curriculum. She

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Speaker 1: earned her doctorate in Women's Studies from York University. She

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Speaker 1: holds count seling certifications from George Brown College and Leading

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Speaker 1: Edge Training, which is certified by the Canadian Psychological Association. Currently,

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Speaker 1: she is pursuing a master's degree in Counseling Psychology at

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Speaker 1: Yorkville University in New Brunswick, Canada. Never stops studying. It's

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Speaker 1: a huge sign that someone who is truly passionate loves

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Speaker 1: what they're doing and realizes, as I do, that we

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Speaker 1: can never stop learning, all right. In her role at

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Speaker 1: Precision Nutrition, Dr Scott Dixon develops the curriculum for the

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Speaker 1: PN Women's and men's coaching programs, the PM Level one

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Speaker 1: certification and the PN Level two certification. Master Class, along

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Speaker 1: with other educational guides and courses such as the Science

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Speaker 1: and Practice of Macros. Dr Scott Dixon is the co

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Speaker 1: author of PNS Level one textbook, The Essentials of Nutrition

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Speaker 1: and Coaching, and she's also contributed to an extensive list

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Speaker 1: of academic publications, book chapters, website articles, and reports. Dr

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Speaker 1: Scott Dixon is well known for her ability to help

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Speaker 1: real people with real lives understand, embrace, and master the

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Speaker 1: complex issues of nutrition, health and lifestyle improvement. She's a

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Speaker 1: sought after speaker, writer, and podcast guest who has presented

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Speaker 1: to organizations, businesses, and conferences around the world. She's amazing,

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Speaker 1: She's unique, and she can so help you, as I said,

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Speaker 1: understand issues you are confused about and help you make

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Speaker 1: those behavioral changes. And let me just say this before

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Speaker 1: I bring her on. In researching her, as I do

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Speaker 1: every guest, read all the books and art and you know,

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Speaker 1: read their articles and listen to podcasts and watch videos.

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Speaker 1: She said two words that just confirmed to me in

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Speaker 1: response to a question that she was everything I thought

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Speaker 1: she would be. And we have talked about those two

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Speaker 1: words with other guests, and almost without exception, every single

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Speaker 1: guest I have brought to you, says these two. It's

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Speaker 1: in response to a question and it shows there. I'll

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Speaker 1: leave it at approach, but we're gonna talk about it.

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Speaker 1: And it made me laugh out loud as I heard

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Speaker 1: her say it. Had already written it down in my

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Speaker 1: show notes, but she said it, and you know, within

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Speaker 1: another podcast. And actually it was funny in response to

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Speaker 1: a question that was very leading and very biased. But

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Speaker 1: I'm not that's it, but it just told me everything

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Speaker 1: I needed to know. Close the laptop said, we're good

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Speaker 1: to go. Done. My research. Research was done, and I'm

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Speaker 1: going to bring her to you. All right, so excited

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Speaker 1: the best of the best, unique and someone who can

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Speaker 1: absolutely help you better your life. All right, quick break,

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Speaker 1: when we come back, Ka s D. We'll be right back.

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Speaker 1: And we are back. As I said in the intro,

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Speaker 1: I have the greatest job in the world, and a

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Speaker 1: huge part of that is that I get to speak

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Speaker 1: with people like k s D. Just amazing, I said, KSD,

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Speaker 1: I had so much fun researching you and your podcast

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Speaker 1: I think you've done in the past. First of all,

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Speaker 1: thank you so much for taking the time. Oh my pleasure.

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Speaker 1: I'm so happy to be here with you. Oh my gosh,

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Speaker 1: there's so many places to start. Let me just start

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Speaker 1: by saying I just had on Michael Easter, who wrote

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Speaker 1: The Comfort Crisis. I'm sure you know well and you

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Speaker 1: know your name obviously is in the book, and it's

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Speaker 1: it's amazing how the world gets really small and the

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Speaker 1: names just kind of jump out and the connections are there, right,

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Speaker 1: It's it's amazing, and you know, not a couple of

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Speaker 1: days later, um, I was talking about booking you, So

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Speaker 1: how cool is that book? Did? He's just an amazing guy, right,

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Speaker 1: so smart? Well, he he is. And it's funny because

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Speaker 1: I saw just kind of like a media release about

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Speaker 1: his new book. And I've known him for you know,

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Speaker 1: years before that. I helped him out with a couple

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Speaker 1: of stories. And I saw that he had this new book,

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Speaker 1: and I message and I was like, oh my god, congratulations,

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Speaker 1: that's so great. You know, what a wonderful thing to

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Speaker 1: put a book out. And then I read it. I

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Speaker 1: was like, oh my god, I'm in it. So I

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Speaker 1: expected did you not tell you? I don't know, because

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Speaker 1: he was asking me about Trevor Cashi and that was

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Speaker 1: what the piece that made into the book was was

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Speaker 1: about Trevor Cashi. No, he never told me that. Like

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Speaker 1: I would be cited in the book as the authority

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Speaker 1: on Trevor Cashy, which is even funnier. Like the quote

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Speaker 1: that I have about Trevor is funny, so I have

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Speaker 1: it right here. Yeah, and what an amazing Yeah, I mean,

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Speaker 1: so much to talk about he just you worked with him, right,

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Speaker 1: Let's just tell people really quickly. Um, he's a interesting

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Speaker 1: guy who you went to even knowing all that you know.

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Speaker 1: But and what we'll talk about cast is like he

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Speaker 1: goes to the simplicity, He goes to all those places

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Speaker 1: I would argue that most don't in this industry and should,

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Speaker 1: but give just a quick you know, summary of your

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Speaker 1: experience with him. Well okay, so yeah, so for folks

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Speaker 1: don't know, like Dr Trevor cash he is like this

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Speaker 1: kind of child prodigy who you know, completed of the

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Speaker 1: hardest PhDs at some early point in his twenty I

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Speaker 1: think it was like twenty three. Don't quote me on

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Speaker 1: that one, but you know, he's just an incredibly brilliant,

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Speaker 1: unconventional creative, you know, thinking outside the box kind of

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Speaker 1: guy who is like deeply dedicated to evidence based practice

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Speaker 1: and that kind of stuff while also keeping it super

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Speaker 1: simple and and I mean, if you want to go

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Speaker 1: to the crazy place of super details, he will take

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Speaker 1: you there, like he is your guide. And you know,

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Speaker 1: one of the challenges for people that work in the

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Speaker 1: industry is who do I get as my coach? Uh?

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Speaker 1: And it's not necessarily about information, because that's rarely the

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Speaker 1: issue unless you're doing some crazy you know, elite competition

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Speaker 1: of some kind. Rarely is information to challenge. It's more

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Speaker 1: like organizing and synthesizing and and prioritizing. And so that's

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Speaker 1: what I went to him for. I was like, you're

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Speaker 1: really one of the few people that I could work

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Speaker 1: with because I know that I can't bullshit you. I

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Speaker 1: know that you're more trained than me. You know, it's

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Speaker 1: always it's always good to find someone smarter and better

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Speaker 1: and more competent than you. So that was that was

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Speaker 1: why I went to him the back of the day.

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Speaker 1: And it's that amazing though, I mean, everyone needs a

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Speaker 1: coach casting It's like whether it's psychological, physical, you know,

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Speaker 1: every top athlete has a coach. But yet we you know,

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Speaker 1: almost apologize because we don't want to say we don't

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Speaker 1: of course we know what to do. But and that's

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Speaker 1: going to be a huge part of this interview Casey,

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Speaker 1: is that you know, it's we know we need to

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Speaker 1: move more, we know we need to eat better, but

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Speaker 1: it's the psychology, it's the human behavior. And you touch

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Speaker 1: upon that in just about everything you talk about because

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Speaker 1: it's so connected. And I wrote down the line all

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Speaker 1: over your social media. It should probably disturb you. Like

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Speaker 1: the quotes I'm gonna pull up, but you know, you

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Speaker 1: had one quote that said someone said to you, I

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Speaker 1: assume why don't you just stick to talking about nutrition,

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Speaker 1: because because you can't, because you need someone like Dr

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Speaker 1: Cashi right well, and you even just from a practical sense,

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Speaker 1: like I'll give you a very real example that's happening

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Speaker 1: right now. So a lot of people will often say, uh,

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Speaker 1: don't bring politics into nutrition, just stick to the nutrition,

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Speaker 1: or don't bring social issues into it, and don't bring

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Speaker 1: environmental issues into it. Well, I'm talking to you from Vancouver,

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Speaker 1: British Columbia. We're currently almost every single highway in and

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Speaker 1: out of the city is blocked because of massive flooding

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Speaker 1: and mud slides, and so we have had like an

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Speaker 1: ecological catastrophe as a result. Of climate change, which has

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Speaker 1: you know, largely um damaged and potentially destroyed huge swaths

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Speaker 1: of farmland and food can't get out and inn on truck,

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Speaker 1: so that there are cities and towns right now that

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Speaker 1: are cut off from the rest of the world. Now,

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Speaker 1: let me tell you not being able to find food

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Speaker 1: in your grocery store, or not being able to afford

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Speaker 1: the food that's produced because you know, the cost of

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Speaker 1: beef for eggs or whatever is going to skyrocket because

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Speaker 1: those cows and chickens got washed away in a flood

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Speaker 1: like all of a sudden. You're nutrition is deeply connected

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Speaker 1: to the rest of the world, and I think we

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Speaker 1: tend not to realize it because most of the time

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Speaker 1: we just go to the grocery store and we buy food,

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Speaker 1: and we think that it's not related to anything else.

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Speaker 1: But someone something has to produce and process and package

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Speaker 1: and bring food to you. And you know, policies shape it,

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Speaker 1: whether that's the environmental or political or social or whatever.

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Speaker 1: So nutrition and food and eating is so incredibly connected

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Speaker 1: to a bunch of other things that many of us

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Speaker 1: just don't have to notice until they're dramatically disrupted. Right.

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Speaker 1: You talk about UM have a graphic of a bio

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Speaker 1: psycho social model, right, that goes right to what you're

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Speaker 1: talking about and how you know it's social, physical, financial, mental, cultural, emotional.

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Speaker 1: There's a lot going on right, um, But what I

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Speaker 1: love is even I would argue Casey your definition of

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Speaker 1: Dr Cashi, I would apply directly to you as well.

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Speaker 1: You have this incredible, you know, wealth of knowledge, but

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Speaker 1: you need to distill it down for the average person. Right,

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Speaker 1: and you know what you talked about. Let me just

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Speaker 1: scroll here. You know it's I call it second level

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Speaker 1: stuff KSD where you know you were being interviewed about

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Speaker 1: d n A. I'll go right to it, which is

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Speaker 1: where your eyes glazed over. And I would argue, I

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Speaker 1: would argue this particular interview how to bias and he

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Speaker 1: kind of wanted you to go there and support his bias.

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Speaker 1: And you use two words that I talked about in

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Speaker 1: the beginning in your intro. It depends And every single

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Speaker 1: guest I have on KSD everyone at some points has

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Speaker 1: those two words. It depends, right, And and that's what

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Speaker 1: is so complicated, but not about what we're trying to

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Speaker 1: talk about here. When it comes to exercise and nutrition

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Speaker 1: and motivation, it depends. It really does. And I think

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Speaker 1: where the knowledge comes in is the base of the iceberg.

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Speaker 1: And so when you have someone that has an incredible

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Speaker 1: amount of expertise and most importantly experience, right, Because when

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Speaker 1: you learn a bunch of stuff in the beginning, you

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Speaker 1: do want to dispense it and vomit it all over

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Speaker 1: the world. And then with experience you realize it's just

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Speaker 1: not a great strategy. And so what starts to happen

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Speaker 1: is the base of your iceberg gets bigger and bigger

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Speaker 1: and deeper and deeper, but the tip of the iceberg

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Speaker 1: gets smaller and smaller and pointier, right, And so it's

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Speaker 1: kind of like that parable of you know, when you

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Speaker 1: hire the repair of person. They show up and they

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Speaker 1: knock the hammer a couple of times on the pipe

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Speaker 1: and fix everything, and then they send you a huge

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Speaker 1: bill and you're like, what was this, Like you just

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Speaker 1: knocked it with a hammer a couple of times, and

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Speaker 1: they're like, yeah, the whatever the cost is was really

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Speaker 1: just for knowing where to knock the hammer, right, Like

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Speaker 1: two bucks for the hammer knock and everything else was

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Speaker 1: for knowing where to knock the hammer. And I think

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Speaker 1: that's exactly how it is. Yeah, No, I love that

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Speaker 1: this similar experience in the same analogy. It's so well put.

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Speaker 1: A guy came to do my internet right and he

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Speaker 1: was done in ten minutes, if that right? And and

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Speaker 1: this this bill for like five And I said, there

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Speaker 1: there must be people who I get. I said, you

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Speaker 1: are so good at what you do. You have such

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Speaker 1: a wealth of experience you know over years that you

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Speaker 1: can do this in ten minutes and you do it right,

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Speaker 1: which is really important to write um. And he said, yeah,

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Speaker 1: I get people who complain all the time to me,

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Speaker 1: he said, I sometimes will just spend another fifty minutes

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Speaker 1: doing things that absolutely don't pretend to it at all,

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Speaker 1: just so that so it's such a great point. And

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Speaker 1: you know, you talk about simplicity. You know, I have

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Speaker 1: a bunch of things I just want to hit on

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Speaker 1: because you're so valuable in teaching people about this, you know.

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Speaker 1: And your quote is I've seen many coaching clients with

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Speaker 1: complex tracking systems, science and gadget outputs and color coded spreadsheets.

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Speaker 1: The question I always ask, are those systems actually helping you? Right?

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Speaker 1: And so talk about that because I'm so aligned with that.

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Speaker 1: It's we're living in the greatest time for all this stuff,

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Speaker 1: But do people really use it? Can they really use it? Yeah?

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Speaker 1: And I think it's worth mentioning right off the bat

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Speaker 1: that there there is that like two percent of people

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Speaker 1: that truly thrive on epic data collection, like their That's

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Speaker 1: how their brains work, that's how they process information. They

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Speaker 1: look at their spreadsheet, they get excited and energized, and

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Speaker 1: off they go to do the things. And they can

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Speaker 1: do that sustainably. So there is that very small proportion

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Speaker 1: of people for whom that works incredibly well, and usually

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Speaker 1: like their rocket scientists or people you know, like somebody

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Speaker 1: working in a technical field right, But for everybody else,

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Speaker 1: the sheer amount of information is overwhelming or and or

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Speaker 1: unsustainable and or a distraction from actually doing the things.

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Speaker 1: It's like, let me just make this massive spreadsheet rather

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Speaker 1: than going to do the thing that I should be doing.

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Speaker 1: And it's interesting because we used to work with um

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Speaker 1: M C. Schrafel. I don't know if you know their work,

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Speaker 1: but like their professor of computer science over in the UK,

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Speaker 1: and the specialty was to some degree in wearable tracking devices,

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Speaker 1: and the finding of their work was people use wearables

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Speaker 1: largely to tell themselves that they have worked out now,

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Speaker 1: like I don't know if you are a lista ties

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Speaker 1: through your whole workout, but I don't think you need

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Speaker 1: I get it to tell you that you worked out.

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Speaker 1: So people don't actually do anything with the data. They

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Speaker 1: don't look for trends and try to iterate on or

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Speaker 1: everything like that. So from almost all angles of attack,

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Speaker 1: these tools are not helpful, like at worst, they are

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Speaker 1: distractions and procrastination techniques from actually doing the things. So agree,

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Speaker 1: and I have thanks to my you know business, every

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Speaker 1: new gadget you name it, the shirts and you know,

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Speaker 1: biometric everything and trackers and and you know, I remember

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Speaker 1: back hasty too, like when the first Polar Harrey monitor

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Speaker 1: came out, and I would get paid to go to

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Speaker 1: people's houses just to show them how to set it

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Speaker 1: up and to your point, but he didn't like they

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Speaker 1: never First of all, the zones are off for so

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Speaker 1: many of them. There's so much involved that at the

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Speaker 1: very base of this all is just doing it right.

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Speaker 1: So we could argue, yes, if if it motivates you

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Speaker 1: to do it, awesome, but the actual metrics that that

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Speaker 1: it's pumping out, by the way, I used to have

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Speaker 1: that anytime that two percent came to me when I

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Speaker 1: used to coach people for like iron Man's and marathons,

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Speaker 1: I would push them off to another coach because I'd say,

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Speaker 1: you know, I don't I don't I don't enjoy that

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Speaker 1: I have the knowledge, but I don't want to spend

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Speaker 1: the time with you going over your excel chart. But

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Speaker 1: it's a small percentage, right, And you went there when

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Speaker 1: you were discussing the d n A issue with this

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Speaker 1: other interviewer, when you said, listen, even if this d

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Speaker 1: n A test could tell you exactly what you should

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Speaker 1: eat right and how much you should you know your

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Speaker 1: exact plan, who can actually do it right? Who can

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Speaker 1: actually implement that? And that's a huge part of what

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Speaker 1: we're talking about here with nutrition and exercise. Yeah, and

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Speaker 1: especially who can do that not only in terms of

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Speaker 1: your own individual skill level and personality characteristics and whatever,

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Speaker 1: but also to live as a real person in the

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Speaker 1: real world. And I think the demographic that gets most

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Speaker 1: interested in these things like optimization tend to be single, younger,

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Speaker 1: often male, often people working in technical fields, right because

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Speaker 1: they have the time and space and inclination to focus

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Speaker 1: on this stuff. But as soon as you have I

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Speaker 1: don't know, a crazy commute or a new puppy, or

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Speaker 1: a family or a relationship or an aging parent or whatever.

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Speaker 1: This thing just goes to crap because you just cannot

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Speaker 1: It's just a house of cards and optimization is just

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Speaker 1: meaningless in that context. Yeah, I again to the second

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Speaker 1: level term I use when people say, and you're sure

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Speaker 1: you get it all the what's the best protein? What's

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Speaker 1: the best film in the bank? And I say, okay,

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Speaker 1: let's assume that ksty and I told you right now

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Speaker 1: it's p protein like the best or yeah, yes, it's

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Speaker 1: what whatever, How can you possibly get that in? As

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Speaker 1: you're saying, when you go to a restaurant when you're traveling,

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Speaker 1: you know you're not going to do that, So focus

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Speaker 1: on getting in the amount of protein you should every

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Speaker 1: day and then we can start to have that conversation.

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Speaker 1: But people don't aren't successful at that at the first level. No,

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Speaker 1: absolutely right, And it is really surprising and shocking. I

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Speaker 1: think if you do not work in this field to

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Speaker 1: see how few people can actually do core fundamental behaviors.

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Speaker 1: And there's there's a variety of studies out there that like,

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Speaker 1: look at various basic behaviors that people could be doing. Right,

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Speaker 1: do you smoke? Do you drink excessively? Do you wear

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Speaker 1: your seatbelt? Do you eat vegetables? Do you go out

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Speaker 1: for a walk like you know, do you get I

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Speaker 1: don't know, a baseline of twenty minutes of movement a day,

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Speaker 1: like whatever the criteria is. And typically the estimates range

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Speaker 1: between like four and ten percent, depending on what the

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Speaker 1: behaviors are of anyone doing all of those basic things consistently.

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Speaker 1: And so even if you're working with professional athletes, I

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Speaker 1: would say even more sometimes with professional athletes because they

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Speaker 1: are young, most of them, a lot of them are unattached,

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Speaker 1: they live with roommates, they're broke, they're traveling, they're busy,

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Speaker 1: they're training, they're doing laundry. Right, Like, these are not

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Speaker 1: super beings sleeping in bariatric chambers for the most part,

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Speaker 1: right right, So so yeah, so so even the basics, uh,

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Speaker 1: you know, are are not being done by elites. So

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Speaker 1: why would anyone who's just an average shmo be doing

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Speaker 1: them effectively? Right? I would say, like, you know, I

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Speaker 1: have a couple of friends who focus on the elites, uh,

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Speaker 1: and you know they often come with great genetics, not

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Speaker 1: that they don't work hard and all that kind of stuff.

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Speaker 1: But you know they are way ahead of the game. Uh,

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Speaker 1: and it's not necessarily the coach, right, if the coach

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Speaker 1: can just keep them from the bad behaviors oftentimes, Uh,

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Speaker 1: you know they're doing more than most you're kind of

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Speaker 1: alluding to. You talk about four elements of a successful system,

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Speaker 1: and it's not going to be what people expect, right,

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Speaker 1: you talk about playing the long game, robust and resilient. Um.

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Speaker 1: It needs to be simple and you need to be

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Speaker 1: able to do the things consistently. Yeah, I mean I

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Speaker 1: I kind of came up in the generation of kind

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Speaker 1: of early to mid nineties bodybuilding where and kind of

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Speaker 1: power lifting string sports where it was like just shut

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Speaker 1: up and squat right, Like that was a mantra, Like

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Speaker 1: and that was that was the year of like twenty

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Speaker 1: rep squads where you just drink a gallon of milk

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Speaker 1: and then getting the squat rack and throw it all

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Speaker 1: up and like but the but the the mantra was

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Speaker 1: always like get in there and just do the freaking work.

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Speaker 1: And so that's that's a mentality that I've that I've

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Speaker 1: always carried forward. But this is exactly right. I mean

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Speaker 1: playing the long game is is very key, and I

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Speaker 1: think a lot of people get very focused on Okay,

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Speaker 1: you know, what am I doing today? What am I

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Speaker 1: doing this week? What am I doing this month? Like

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Speaker 1: I want to, I don't know, eight months or eight

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Speaker 1: week transformation program? Okay, cool? Um, what does that look

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Speaker 1: like in five years, ten years, twenty years? And I

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Speaker 1: mean there's been some really interesting documentaries that have come

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Speaker 1: out about some of the legends in body building and

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Speaker 1: powerlifting and what happens to them twenty thirty years later

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Speaker 1: when they can in you with basically unsustainable protocols. Um.

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Speaker 1: You know, it's not a pretty thing. So ideally unless

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Speaker 1: you're the kind of person who is just truly willing

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Speaker 1: to put it all on the line for you know,

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Speaker 1: whatever crazy thing you're doing, because that's you know, those

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Speaker 1: are the daredevils and explorers of the world. Um, you know,

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Speaker 1: most of us really do need to be playing this

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Speaker 1: kind of long game of moderation right right, and and

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Speaker 1: moderation just doesn't sell case. I pitched you know by

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Speaker 1: most reason books about you know, shorter workouts and things

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Speaker 1: like that, which I totally believe in a practice and

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Speaker 1: I know you do too. Um. But you know, when

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Speaker 1: we were going over the title with the publisher and

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Speaker 1: they're younger than you and I are. Long story short,

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Speaker 1: I said, I love excess of moderation term I have

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Speaker 1: been using for years. And they're like, we hate that,

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Speaker 1: like there's no there's no chance where And I was like,

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00:20:49,840 --> 00:20:52,800
Speaker 1: of course not, because that's you know what makes sense. Yeah,

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Speaker 1: it's that simplistic stuff, uh, you know, done frequently that

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Speaker 1: just lead to results. And you know, one of my

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Speaker 1: best coaches back in the day before I started coaching Case,

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Speaker 1: he was someone who he would fax me the triathlon

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Speaker 1: workouts and there was no specificity. It was time in

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Speaker 1: the settle, it was run for an hour, it was

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Speaker 1: you know, and he was going to make me earn

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Speaker 1: the right to do the more complicated stuff. But even then,

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Speaker 1: it's right, you still want to do a lot of endurance,

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Speaker 1: one of the boring stuff, and people just aren't willing

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Speaker 1: to do the boring stuff. Yeah. And I think that

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Speaker 1: culturally we have we have gotten further and further away

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Speaker 1: from boredom and the value of boredom and the ability

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Speaker 1: to tolerate boredom. And I you know, not to make

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Speaker 1: sweeping pronouncements on like kids these days or anything like that.

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Speaker 1: But I do feel like the ability to sustain attention

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Speaker 1: on tedious tasks is a scarce commodity now. And if

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Speaker 1: you're someone listened to this who is younger, you know,

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Speaker 1: I would say, like, whatever is scarce is valuable, right,

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Speaker 1: So if you can actually develop and cultivate that ability

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Speaker 1: to focus and be intentional and attentional, I mean you

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Speaker 1: will becoming it to be valuable in an economy where

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Speaker 1: everyone has the attention to span of like you know,

428
00:22:05,440 --> 00:22:09,159
Speaker 1: a Gerbil on espresso right now. I totally agree. And

429
00:22:09,200 --> 00:22:11,360
Speaker 1: it's this is where it gets really depressing again, back

430
00:22:11,400 --> 00:22:13,560
Speaker 1: to the comfort crisis. He talks about that in the book,

431
00:22:13,920 --> 00:22:16,040
Speaker 1: and I don't know if you're a Siginfeld person, but

432
00:22:16,119 --> 00:22:18,760
Speaker 1: I thanked him for that because there's a scene where

433
00:22:18,800 --> 00:22:20,800
Speaker 1: Putty is on a plane with a lane and he's

434
00:22:20,840 --> 00:22:22,720
Speaker 1: just staring at the front of the seat and she says,

435
00:22:22,760 --> 00:22:24,199
Speaker 1: do you need a book? And he's like no, and

436
00:22:24,200 --> 00:22:25,720
Speaker 1: she said you're gonna watch a movie and he's like no,

437
00:22:25,760 --> 00:22:28,240
Speaker 1: I'm just gonna sit here like and it was so weird,

438
00:22:28,280 --> 00:22:31,560
Speaker 1: but like that's what I love Kasty about my running

439
00:22:31,680 --> 00:22:34,479
Speaker 1: and my endurance like, that's my mental time. And I

440
00:22:34,520 --> 00:22:36,960
Speaker 1: know you even use that. You know, it's it's about

441
00:22:37,080 --> 00:22:39,680
Speaker 1: sanity more than vanity. Now you still get the vanity

442
00:22:39,720 --> 00:22:44,000
Speaker 1: side speaking about exercise, but being alone with our thoughts,

443
00:22:44,960 --> 00:22:49,399
Speaker 1: no one's doing it anymore and it's really scary and

444
00:22:49,400 --> 00:22:51,679
Speaker 1: and that is really where the breakthroughs come. And by

445
00:22:51,720 --> 00:22:53,920
Speaker 1: the way, sanity over vanity is genius. I wish I

446
00:22:53,960 --> 00:22:56,679
Speaker 1: had thought of it, but like you know, and everyone

447
00:22:56,800 --> 00:22:58,600
Speaker 1: is is you know everyone, but you know, people are

448
00:22:58,640 --> 00:23:02,840
Speaker 1: often looking for insights, ideas and problem solving, and the

449
00:23:02,880 --> 00:23:06,679
Speaker 1: reality is that ironically, boredom and time with our thoughts

450
00:23:06,840 --> 00:23:08,959
Speaker 1: is generally what creates them. It's like, you know, when

451
00:23:08,960 --> 00:23:10,840
Speaker 1: you're washing the dishes and you're standing at the sink

452
00:23:10,920 --> 00:23:12,520
Speaker 1: and thinking about nothing in particular, and all of a

453
00:23:12,560 --> 00:23:14,879
Speaker 1: sudden you're like, oh my gosh, I just you know,

454
00:23:15,200 --> 00:23:16,880
Speaker 1: I thought of that way to solve that problem that's

455
00:23:16,880 --> 00:23:20,200
Speaker 1: been bugging me. So there is tremendous value and putting

456
00:23:20,200 --> 00:23:23,760
Speaker 1: our brains and our bodies on idol or just kind

457
00:23:23,760 --> 00:23:25,639
Speaker 1: of like putting it on cruise control, letting them go,

458
00:23:26,359 --> 00:23:29,600
Speaker 1: because we can't be hard asking it all the time,

459
00:23:29,640 --> 00:23:32,919
Speaker 1: we can't be redlining it. All the time. And you know,

460
00:23:33,280 --> 00:23:35,919
Speaker 1: I think that there are fitness movements that have emerged

461
00:23:35,960 --> 00:23:39,080
Speaker 1: in the last while a nutrition too, where there's such

462
00:23:39,080 --> 00:23:42,840
Speaker 1: an emphasis on the extremes, like never eat this entire

463
00:23:42,880 --> 00:23:46,040
Speaker 1: food group ever again, um always go beast mode. Like

464
00:23:46,040 --> 00:23:48,240
Speaker 1: it's always a it's a very like never always kind

465
00:23:48,280 --> 00:23:51,240
Speaker 1: of thing. And you know, every pr every workout, whatever

466
00:23:51,280 --> 00:23:55,080
Speaker 1: it is, and it's like, fundamentally biology does not work

467
00:23:55,160 --> 00:23:59,040
Speaker 1: that way. You cannot be at the peak performance or

468
00:23:59,080 --> 00:24:01,639
Speaker 1: the peak move or the peak cognition or whatever it

469
00:24:01,720 --> 00:24:06,199
Speaker 1: is at all times. It's simply impossible. Yeah, you're you know,

470
00:24:06,320 --> 00:24:08,480
Speaker 1: I've done these shows and usually they're like I do

471
00:24:08,560 --> 00:24:11,439
Speaker 1: a shorter show on Friday's Fit Tips, but you know

472
00:24:11,520 --> 00:24:13,359
Speaker 1: that line of you know, I need to mention the

473
00:24:13,840 --> 00:24:17,040
Speaker 1: specific company, but beat yesterday, And as you're saying, like

474
00:24:17,119 --> 00:24:19,400
Speaker 1: it just violates exercise phiz one oh one about rest

475
00:24:19,480 --> 00:24:22,399
Speaker 1: days and recovery and all that stuff. And I'm not

476
00:24:22,480 --> 00:24:25,280
Speaker 1: impressed with those people, and you know they're not going

477
00:24:25,320 --> 00:24:27,000
Speaker 1: to be the ones who are healthy. You know, you

478
00:24:27,160 --> 00:24:29,400
Speaker 1: have the extremes with the body builders and things like that.

479
00:24:29,720 --> 00:24:32,359
Speaker 1: But I think that's a huge problem. Is back to

480
00:24:32,440 --> 00:24:35,040
Speaker 1: your you know point about the long term approach. We

481
00:24:35,119 --> 00:24:37,320
Speaker 1: just we don't have that as human beings, whether it's

482
00:24:37,320 --> 00:24:41,359
Speaker 1: with goal setting and then they ascribe their injuries whatever

483
00:24:41,359 --> 00:24:44,520
Speaker 1: it may be KSD to something totally unrelated. Right, It

484
00:24:44,600 --> 00:24:46,719
Speaker 1: wasn't the fact that I was, you know, doing as

485
00:24:46,760 --> 00:24:48,840
Speaker 1: many reps as possible of deadlifts, you know, for a

486
00:24:48,880 --> 00:24:51,200
Speaker 1: month straight, that my back suddenly went out when I

487
00:24:51,240 --> 00:24:53,400
Speaker 1: went to pick up my toothbrush, right, And so there's

488
00:24:53,440 --> 00:24:58,040
Speaker 1: a huge problem with the causation correlation I think with people. Yeah,

489
00:24:58,160 --> 00:25:00,520
Speaker 1: I think that's um and and a folkstill understand the

490
00:25:00,520 --> 00:25:02,879
Speaker 1: physiology of injury. I think that is one of the

491
00:25:02,920 --> 00:25:05,480
Speaker 1: things that's so mysterious about it because exactly as you say,

492
00:25:05,480 --> 00:25:07,760
Speaker 1: I bent over to load the dishwasher, I've been over

493
00:25:07,800 --> 00:25:09,320
Speaker 1: to pick up a pencil in my back just went out.

494
00:25:09,359 --> 00:25:12,400
Speaker 1: That's so weird. But if you could see inside your body,

495
00:25:12,440 --> 00:25:13,720
Speaker 1: it would be like you know, when you when you

496
00:25:13,760 --> 00:25:16,440
Speaker 1: fold and unfolded paper clip a whole bunch of times, right,

497
00:25:16,480 --> 00:25:19,280
Speaker 1: Like you don't see the first nineteen times of that

498
00:25:19,280 --> 00:25:21,439
Speaker 1: paper clip is being stressed. You just see the twentieth

499
00:25:21,520 --> 00:25:24,680
Speaker 1: time that it's snaps, and and people are just so confused.

500
00:25:24,800 --> 00:25:28,240
Speaker 1: I honestly feel like some sports just keep chiropractors and

501
00:25:28,280 --> 00:25:32,200
Speaker 1: physios in business, like it's probably some kind of organized

502
00:25:32,240 --> 00:25:35,919
Speaker 1: crime ring over. It's just like let me send you

503
00:25:35,960 --> 00:25:38,439
Speaker 1: are busted up people, and then you know, every you

504
00:25:38,520 --> 00:25:41,640
Speaker 1: buy into the ideology and then we just send you back. Right.

505
00:25:41,640 --> 00:25:45,680
Speaker 1: I'm thinking a lot lately about, um, how how people's

506
00:25:45,720 --> 00:25:49,600
Speaker 1: minds and belief systems get colonized such that you know,

507
00:25:49,640 --> 00:25:52,159
Speaker 1: it's really hard to see outside of those ideologies. And

508
00:25:52,200 --> 00:25:53,960
Speaker 1: so it's like, ah, why do I keep hurting my

509
00:25:54,040 --> 00:25:56,520
Speaker 1: knee or my back, my shoulder? Oh well, I guess

510
00:25:56,600 --> 00:25:58,080
Speaker 1: I have to go do this thing like it just

511
00:25:58,240 --> 00:26:01,960
Speaker 1: it becomes so circular and your mind is unable to

512
00:26:02,160 --> 00:26:05,320
Speaker 1: step outside of that river and go, is this like

513
00:26:06,400 --> 00:26:10,080
Speaker 1: it's my fundamental belief about how this works, maybe incorrect,

514
00:26:10,359 --> 00:26:13,040
Speaker 1: rather than my body letting me down. Maybe that's a

515
00:26:13,160 --> 00:26:16,359
Speaker 1: thing right, right, And it's so hard for people to

516
00:26:16,400 --> 00:26:18,600
Speaker 1: make that connection, especially when as you're saying, like, there's

517
00:26:18,600 --> 00:26:20,720
Speaker 1: so many people around hi who are saying, do this

518
00:26:20,840 --> 00:26:26,119
Speaker 1: with us, and it's fine, rights, it's normal, normal up

519
00:26:26,160 --> 00:26:28,680
Speaker 1: all the time. Yeah, And you know what, like when

520
00:26:28,720 --> 00:26:31,240
Speaker 1: I was coaching people like do no harm, right if

521
00:26:31,320 --> 00:26:33,920
Speaker 1: if someone got hurt like that. I was coaching and

522
00:26:34,119 --> 00:26:37,920
Speaker 1: generally did we were going so slowly, and I used

523
00:26:37,920 --> 00:26:40,320
Speaker 1: to lose so many clients. Even my books casty, like

524
00:26:40,520 --> 00:26:43,240
Speaker 1: my marathon book, Triathlon book, the comments that are negative

525
00:26:43,280 --> 00:26:45,520
Speaker 1: or generally like, this is too easy, this, this can't

526
00:26:45,520 --> 00:26:48,719
Speaker 1: possibly work. You know. The only time I responded to

527
00:26:48,760 --> 00:26:51,600
Speaker 1: a review way back for my first book was someone

528
00:26:51,640 --> 00:26:54,119
Speaker 1: who picked up my marathon book, didn't you know, was

529
00:26:54,160 --> 00:26:56,280
Speaker 1: going into the bookstore for another book, couldn't find it,

530
00:26:56,400 --> 00:26:58,920
Speaker 1: picked up mine, read it, said this sucks, and then

531
00:26:58,920 --> 00:27:01,520
Speaker 1: said you know, this can't possibly work. And I said,

532
00:27:01,520 --> 00:27:04,159
Speaker 1: you know, that's analogus to like reading a cookbook and

533
00:27:04,200 --> 00:27:06,320
Speaker 1: a recipe and saying this must really taste like crap

534
00:27:06,800 --> 00:27:08,520
Speaker 1: before you even try it, Like try it, then tell

535
00:27:08,600 --> 00:27:10,679
Speaker 1: me it tastes like crap. But it's again, it was

536
00:27:10,720 --> 00:27:14,760
Speaker 1: that slow progressive moderation um that so few people are

537
00:27:14,800 --> 00:27:18,040
Speaker 1: willing to do. And how do we turn that around?

538
00:27:18,160 --> 00:27:19,679
Speaker 1: How do we get that message out there? I know

539
00:27:19,760 --> 00:27:22,399
Speaker 1: you're preaching it. I'm preaching it, but it's almost like

540
00:27:22,440 --> 00:27:26,600
Speaker 1: human nature and technology and everything in today's world is

541
00:27:26,640 --> 00:27:30,240
Speaker 1: fighting against it. Well, I think one of the killer

542
00:27:30,240 --> 00:27:35,359
Speaker 1: apps here UH is aging, because there often comes a

543
00:27:35,440 --> 00:27:38,680
Speaker 1: time when your body says to you, I'm sorry, my friend,

544
00:27:38,840 --> 00:27:42,320
Speaker 1: we cannot do these shenanigans anymore, and you're forced to

545
00:27:42,359 --> 00:27:44,480
Speaker 1: have some kind of reckoning with a different way of

546
00:27:44,520 --> 00:27:47,119
Speaker 1: doing things. And typically the kinds of people that I

547
00:27:47,119 --> 00:27:51,520
Speaker 1: work with are almost like refugees from whatever paradigm that

548
00:27:51,560 --> 00:27:54,800
Speaker 1: they were previously working in and and kind of just

549
00:27:54,840 --> 00:27:57,360
Speaker 1: burn them falls into the ground and somewhere another and

550
00:27:57,920 --> 00:28:01,120
Speaker 1: have reached the point of openness to new things. And

551
00:28:01,760 --> 00:28:04,720
Speaker 1: ideally you would love to get people before that happens,

552
00:28:04,720 --> 00:28:06,720
Speaker 1: but a lot of the times it's like they have

553
00:28:06,840 --> 00:28:10,920
Speaker 1: to go through the crappiness and the self destruction before

554
00:28:11,000 --> 00:28:13,639
Speaker 1: they can kind of have the openness to, like it

555
00:28:13,800 --> 00:28:16,760
Speaker 1: just considered new ways of doing things. Uh, I mean

556
00:28:16,840 --> 00:28:19,040
Speaker 1: in psychology they call it creative hopelessness, where you kind

557
00:28:19,040 --> 00:28:21,680
Speaker 1: of reach this point you're like, Wow, everything sucks, all

558
00:28:21,680 --> 00:28:25,200
Speaker 1: my tools are broken, Um, now what do I do?

559
00:28:25,400 --> 00:28:29,720
Speaker 1: So I'd rather it didn't work like that, but sometimes

560
00:28:29,800 --> 00:28:32,880
Speaker 1: it does seem to. So aging is one pathway to that.

561
00:28:32,960 --> 00:28:36,120
Speaker 1: Injury is another, um some kind of massive life change.

562
00:28:36,160 --> 00:28:38,160
Speaker 1: I mean, I think the pandemic has gotten a lot

563
00:28:38,240 --> 00:28:41,360
Speaker 1: of people thinking differently about a lot of things. Yeah,

564
00:28:41,520 --> 00:28:43,880
Speaker 1: it's unfortunate, right, the double edged sword with that. You know,

565
00:28:44,920 --> 00:28:47,960
Speaker 1: let's hope right that working at home and shorter workouts

566
00:28:47,960 --> 00:28:49,920
Speaker 1: and all those things that we've been preaching for so

567
00:28:49,960 --> 00:28:52,760
Speaker 1: long and again that you know, it's about your immune

568
00:28:52,760 --> 00:28:54,440
Speaker 1: system and so much more than the scale. I mean,

569
00:28:54,440 --> 00:28:55,800
Speaker 1: we even talked about that. I don't even want to

570
00:28:55,840 --> 00:28:58,160
Speaker 1: go there, because you know that they're the benefits of

571
00:28:58,240 --> 00:29:02,120
Speaker 1: exercise and nutrition and far outweigh just a simple number

572
00:29:02,120 --> 00:29:04,760
Speaker 1: on a scale, and and we have to get away

573
00:29:04,760 --> 00:29:07,080
Speaker 1: from that as like the determining factor whether or not

574
00:29:07,120 --> 00:29:10,680
Speaker 1: your your programs working. Yeah, I agree with that. I

575
00:29:10,680 --> 00:29:13,360
Speaker 1: would love to see something like quality of life be

576
00:29:13,480 --> 00:29:18,040
Speaker 1: a metric enjoyment. And like, even endurance training is an

577
00:29:18,080 --> 00:29:21,520
Speaker 1: interesting cat because it's like so many people get so

578
00:29:21,560 --> 00:29:25,720
Speaker 1: focused on being a good or bad person via endurance training, right,

579
00:29:25,760 --> 00:29:27,400
Speaker 1: like if I go faster, if I go longer, I'm

580
00:29:27,440 --> 00:29:29,520
Speaker 1: a better person. Or if I lose weight or I don't,

581
00:29:29,520 --> 00:29:32,840
Speaker 1: I'm a better person. But I think that just erases

582
00:29:34,400 --> 00:29:39,040
Speaker 1: of what makes endurance training so wonderful and lovely. Like

583
00:29:39,360 --> 00:29:41,240
Speaker 1: you get outside and you're on a bike, or you're

584
00:29:41,240 --> 00:29:43,280
Speaker 1: swimming or you're running or maybe in you're you're in

585
00:29:43,320 --> 00:29:46,280
Speaker 1: a forest or on a trail. Like there's so many

586
00:29:46,320 --> 00:29:51,400
Speaker 1: amazing things about this mode of physical experience that are

587
00:29:51,520 --> 00:29:54,760
Speaker 1: so erased. Um So I mean, I yeah, I would

588
00:29:54,760 --> 00:29:56,959
Speaker 1: love to see quality of life, quality of movement, quality

589
00:29:56,960 --> 00:30:00,560
Speaker 1: of experience. I mean, there are some works out there

590
00:30:00,600 --> 00:30:03,040
Speaker 1: on things like mindfulness and running, so I think there's

591
00:30:03,080 --> 00:30:06,520
Speaker 1: an emerging awareness of it. But yeah, that would be

592
00:30:06,560 --> 00:30:09,840
Speaker 1: my dream that become part of I don't know if

593
00:30:09,840 --> 00:30:12,480
Speaker 1: it will be. You know, know you and you're many

594
00:30:12,480 --> 00:30:14,440
Speaker 1: of the guys I started with, and and women who

595
00:30:14,520 --> 00:30:16,120
Speaker 1: started and we're the type as I get it. Listen,

596
00:30:16,160 --> 00:30:19,240
Speaker 1: I'm competitive, don't get me wrong, Like, but at the

597
00:30:19,320 --> 00:30:20,400
Speaker 1: end of the day, I want to be doing this

598
00:30:20,440 --> 00:30:21,880
Speaker 1: when I'm a hundred. I don't want to do anything

599
00:30:21,920 --> 00:30:23,920
Speaker 1: that's gonna hurt me. And I want to enjoy the moment.

600
00:30:24,240 --> 00:30:26,560
Speaker 1: And you have that. I have a great quote from you.

601
00:30:26,560 --> 00:30:29,440
Speaker 1: You say, true success is a human is being enough,

602
00:30:29,680 --> 00:30:32,760
Speaker 1: having doing, and feeling enough in the present moment. When

603
00:30:32,800 --> 00:30:35,760
Speaker 1: you start to feel that this moment is enough, you

604
00:30:35,760 --> 00:30:38,520
Speaker 1: start to feel incredibly successful, even if the moments of

605
00:30:38,560 --> 00:30:42,720
Speaker 1: themselves are perfectly but all and and they're not. They're amazing, right,

606
00:30:43,280 --> 00:30:46,040
Speaker 1: um And and that goes to casty. Like what I

607
00:30:46,160 --> 00:30:48,200
Speaker 1: learned from doing all of these iron Man's and ultras

608
00:30:48,240 --> 00:30:51,200
Speaker 1: and marathons is that word. That's my word when things

609
00:30:51,200 --> 00:30:53,600
Speaker 1: get tough, is just be and just be in the moment.

610
00:30:53,760 --> 00:30:57,120
Speaker 1: Just And that's what it's taught me, amongst many other things,

611
00:30:57,160 --> 00:31:00,200
Speaker 1: but just being in the moment. And that is so

612
00:31:00,400 --> 00:31:03,080
Speaker 1: hard for people to do again given technology and everything else.

613
00:31:03,560 --> 00:31:07,640
Speaker 1: Um And it's incredible if you can get there. The

614
00:31:07,680 --> 00:31:10,320
Speaker 1: word that I like to use is inhabit, So just

615
00:31:10,480 --> 00:31:12,840
Speaker 1: fully inhabit, Like if you think of every moment, it's

616
00:31:12,880 --> 00:31:15,920
Speaker 1: like a container that you can fill out completely if

617
00:31:15,960 --> 00:31:19,480
Speaker 1: you want. Inhabiting the moment, I think is the way

618
00:31:19,480 --> 00:31:22,080
Speaker 1: that I think about it. And because I imagine almost

619
00:31:22,080 --> 00:31:24,320
Speaker 1: like a like a fish bowl that a cat sits,

620
00:31:24,320 --> 00:31:26,200
Speaker 1: and you know, cats kind of like expand to fill

621
00:31:26,240 --> 00:31:28,280
Speaker 1: the space, that's right, And it's like the caskets of

622
00:31:28,280 --> 00:31:30,080
Speaker 1: the fish bolet or the box or whatever, and it

623
00:31:30,120 --> 00:31:33,240
Speaker 1: fully expands to fill it. And we have the choice

624
00:31:33,240 --> 00:31:35,200
Speaker 1: to do that. We have we always have the option

625
00:31:35,280 --> 00:31:38,280
Speaker 1: to fully inhabit the moment and or or we can

626
00:31:38,280 --> 00:31:41,320
Speaker 1: shrink ourselves and kind of try to squeak through the

627
00:31:41,320 --> 00:31:45,120
Speaker 1: hole into the next moment, right, but fully flourishing and

628
00:31:45,200 --> 00:31:47,680
Speaker 1: kind of taking up space in the moment, to me

629
00:31:48,560 --> 00:31:51,360
Speaker 1: is really what it's all about. Yeah. And you also

630
00:31:51,400 --> 00:31:54,680
Speaker 1: talk about, which I just love, comparison to others, and

631
00:31:54,720 --> 00:31:56,520
Speaker 1: you say it can be tempting to feel like there

632
00:31:56,600 --> 00:31:59,560
Speaker 1: is a magical everyone else that is somehow doing thinking,

633
00:31:59,640 --> 00:32:02,320
Speaker 1: feeling better than you. Everyone else is doing this right,

634
00:32:02,600 --> 00:32:04,920
Speaker 1: everyone else is in better shape, everyone else is getting

635
00:32:04,960 --> 00:32:07,360
Speaker 1: it faster. Um. And you say, after teaching and coaching

636
00:32:07,480 --> 00:32:09,840
Speaker 1: literally thousands of students and clients, I'll tell you there

637
00:32:09,960 --> 00:32:12,600
Speaker 1: is no everyone else. Your path is your path. Today.

638
00:32:12,600 --> 00:32:15,280
Speaker 1: When you hear your brain say some version of everyone

639
00:32:15,360 --> 00:32:18,560
Speaker 1: else is does has fill in the blank, ask yourself

640
00:32:18,880 --> 00:32:21,200
Speaker 1: is this true? And keep asking that. I think that's

641
00:32:21,240 --> 00:32:24,360
Speaker 1: so powerful, especially in the social media world KSD of

642
00:32:24,400 --> 00:32:27,280
Speaker 1: like Instagram and people feeling bad about themselves in this

643
00:32:27,400 --> 00:32:30,600
Speaker 1: snapshot in time that isn't even true. And I just

644
00:32:30,680 --> 00:32:33,560
Speaker 1: love that you really embrace that, like it's it's about you.

645
00:32:33,720 --> 00:32:36,400
Speaker 1: Let everything else go, put the blinders on. Yeah. Well,

646
00:32:36,440 --> 00:32:40,240
Speaker 1: and there's an interesting kind of dialectic there because one

647
00:32:40,320 --> 00:32:42,560
Speaker 1: of the things you're striving to do is again to

648
00:32:42,640 --> 00:32:46,400
Speaker 1: use that word inhabit fully, inhabit yourself, whatever your selfness is.

649
00:32:47,040 --> 00:32:50,240
Speaker 1: At the same time, you want to leverage that social

650
00:32:50,240 --> 00:32:53,080
Speaker 1: connection piece for good. So rather than focusing on status

651
00:32:53,080 --> 00:32:56,400
Speaker 1: and comparison and social hierarchies and and internalized kind of

652
00:32:56,480 --> 00:33:01,120
Speaker 1: judgment from others real or imagine usually imagine um, what

653
00:33:01,200 --> 00:33:03,920
Speaker 1: you really want to do is leverage that social part

654
00:33:03,960 --> 00:33:08,120
Speaker 1: of your brain into connection and giving and supporting and

655
00:33:08,200 --> 00:33:10,600
Speaker 1: helping and caring and you know, putting good things back

656
00:33:10,600 --> 00:33:13,240
Speaker 1: in the world. That is really when the social part

657
00:33:13,240 --> 00:33:15,200
Speaker 1: of our brain is used for good. And I think

658
00:33:15,200 --> 00:33:19,000
Speaker 1: that human beings have so many incredible, wonderful capacities that

659
00:33:19,120 --> 00:33:24,560
Speaker 1: have been hijacked by uh, you know, modern industrialized society

660
00:33:24,560 --> 00:33:27,040
Speaker 1: in so many ways. Like we want to be good

661
00:33:27,080 --> 00:33:29,720
Speaker 1: team members, we want to work hard, we want meaningful

662
00:33:29,840 --> 00:33:32,320
Speaker 1: labor and projects and things to do, and we want

663
00:33:32,360 --> 00:33:35,080
Speaker 1: other people to like us, and like these are all awesome,

664
00:33:35,080 --> 00:33:39,800
Speaker 1: awesome things, they just get hijacked and exploited in the

665
00:33:39,840 --> 00:33:43,760
Speaker 1: surface of dysfunctional goals. So, you know, whenever you find

666
00:33:43,760 --> 00:33:47,200
Speaker 1: yourself kind of stuck in this, it's worth asking can

667
00:33:47,320 --> 00:33:50,440
Speaker 1: I leverage this part of myself that is probably a

668
00:33:50,480 --> 00:33:55,600
Speaker 1: beautiful human capacity for something good. Yeah, and and and

669
00:33:55,760 --> 00:33:57,600
Speaker 1: I mean you talked about squats before. Another one I

670
00:33:57,640 --> 00:34:00,400
Speaker 1: wrote down from you is a heavy squat is always

671
00:34:00,440 --> 00:34:03,600
Speaker 1: going to feel heavy, but it produces growth, right, And

672
00:34:03,600 --> 00:34:06,040
Speaker 1: and you know I always say, kasty. The answers to

673
00:34:06,120 --> 00:34:09,239
Speaker 1: all of this are on Instagram. It's the application, right,

674
00:34:09,480 --> 00:34:13,080
Speaker 1: No one's posting this stuff, but so few are embracing it,

675
00:34:13,200 --> 00:34:16,319
Speaker 1: understanding it, putting into practice long term. And it goes

676
00:34:16,320 --> 00:34:18,200
Speaker 1: to like the overload principle that you and I both

677
00:34:18,239 --> 00:34:21,480
Speaker 1: know from exercise science. But that's physically and psychologically. And

678
00:34:21,480 --> 00:34:23,920
Speaker 1: I would argue I care much more about the psychological

679
00:34:23,920 --> 00:34:26,440
Speaker 1: because that leads to the physical um But it's getting

680
00:34:26,440 --> 00:34:29,640
Speaker 1: outside that comfort zone that's important, but not too far. Well, yeah,

681
00:34:29,719 --> 00:34:32,000
Speaker 1: so we have we have this kind of idea of

682
00:34:32,040 --> 00:34:35,200
Speaker 1: like a growth zone, which is kind of like that

683
00:34:35,239 --> 00:34:38,640
Speaker 1: Goldilocks porridge idea of like it's or I call it

684
00:34:38,680 --> 00:34:40,279
Speaker 1: sometimes like playing at the edge of the sand bar,

685
00:34:40,440 --> 00:34:42,440
Speaker 1: which is still kind of safe, but you know you're

686
00:34:42,440 --> 00:34:44,600
Speaker 1: at the edges, right. And so if you think about

687
00:34:44,640 --> 00:34:47,040
Speaker 1: like three concentric circles, one of them, you know that's

688
00:34:47,080 --> 00:34:51,239
Speaker 1: the smallest one is like your zone of safety, security, predictability, certainty,

689
00:34:51,520 --> 00:34:53,880
Speaker 1: things you know how to do well, things you're comfortable in.

690
00:34:54,560 --> 00:34:57,399
Speaker 1: And then there's a circle just outside of that, which

691
00:34:57,440 --> 00:35:01,000
Speaker 1: is the growth zone. So it's just a little uncomfortable,

692
00:35:01,080 --> 00:35:03,480
Speaker 1: just a little uncertain or unpredictable or just you know,

693
00:35:03,880 --> 00:35:07,000
Speaker 1: just slightly outside the limits of your abilities. And then

694
00:35:07,040 --> 00:35:10,480
Speaker 1: there's a third circle which is like definitely impossible. So

695
00:35:11,000 --> 00:35:12,759
Speaker 1: a lot of the time we want to be kind

696
00:35:12,760 --> 00:35:18,319
Speaker 1: of oscillating between our security and safety and uncertainty and unpredictability.

697
00:35:18,360 --> 00:35:20,719
Speaker 1: We can't we can't be chronically living in a state

698
00:35:20,760 --> 00:35:23,600
Speaker 1: of growth anymore than we can chronically live in a

699
00:35:23,640 --> 00:35:26,240
Speaker 1: state of like we can't be squatting all of the time,

700
00:35:26,360 --> 00:35:28,480
Speaker 1: right there is there has to be that rhythm of

701
00:35:28,520 --> 00:35:32,200
Speaker 1: like stress recovery, stress recovery, and so the same thing

702
00:35:32,239 --> 00:35:35,160
Speaker 1: with growth. You know, it's like pushing to the uncertainty

703
00:35:35,239 --> 00:35:37,000
Speaker 1: and then come home to a nice warm meal and

704
00:35:37,040 --> 00:35:38,920
Speaker 1: a hot shower, and then go out the next day

705
00:35:38,920 --> 00:35:42,000
Speaker 1: and do it again. And so it's in that oscillation

706
00:35:42,760 --> 00:35:46,120
Speaker 1: that you're able to continually grow and that your growth

707
00:35:46,200 --> 00:35:49,960
Speaker 1: zone continues to expand. I mean, you definitely do not

708
00:35:50,120 --> 00:35:52,360
Speaker 1: want to stay in your saved zone at all times,

709
00:35:52,400 --> 00:35:55,360
Speaker 1: because that's when stagnation occurs. But you you have to

710
00:35:55,440 --> 00:35:58,800
Speaker 1: kind of like te trate and oscillate and rhythmically attempt

711
00:35:59,320 --> 00:36:02,000
Speaker 1: um the path of growth because too much, too soon,

712
00:36:02,160 --> 00:36:05,319
Speaker 1: overwhelming is what we call trauma, of course, right, And

713
00:36:05,320 --> 00:36:07,680
Speaker 1: that's what drives me nuts about you know, the fat

714
00:36:07,719 --> 00:36:09,920
Speaker 1: diets and things like that. We're kind of talking about here.

715
00:36:10,000 --> 00:36:14,160
Speaker 1: Self efficacy and you know, being successful, situational confidence. And

716
00:36:14,200 --> 00:36:16,840
Speaker 1: when you try these fat diets, you're successful. You do

717
00:36:16,880 --> 00:36:18,960
Speaker 1: what they ask, right, It's just they were meant to

718
00:36:19,000 --> 00:36:20,520
Speaker 1: be short term. You lost a lot of water and

719
00:36:20,680 --> 00:36:23,560
Speaker 1: a bunch of other things, but it erodes. I would

720
00:36:23,640 --> 00:36:26,480
Speaker 1: argue that self efficacy does not build it up, and

721
00:36:26,560 --> 00:36:28,560
Speaker 1: so you don't think you can be successful, and you're

722
00:36:28,600 --> 00:36:31,319
Speaker 1: less likely to do the right challenges right, to go

723
00:36:31,400 --> 00:36:33,759
Speaker 1: outside that comfort zone in the right way. And that's

724
00:36:33,800 --> 00:36:36,920
Speaker 1: so problematic, and that's you know, we want to build

725
00:36:37,080 --> 00:36:39,960
Speaker 1: up that self efficacy, not not break it down. Yeah,

726
00:36:40,000 --> 00:36:41,960
Speaker 1: And the image I have as you say that is

727
00:36:42,000 --> 00:36:44,799
Speaker 1: something like a staircase where we hop up one little

728
00:36:44,840 --> 00:36:47,480
Speaker 1: step and then we pause on that plateau to celebrate

729
00:36:47,520 --> 00:36:49,520
Speaker 1: that moment of like, yeah, I did that and I'm

730
00:36:49,560 --> 00:36:51,360
Speaker 1: not rolling back down like I am now on this

731
00:36:51,480 --> 00:36:54,360
Speaker 1: plateau from which I can hop to the next step eventually,

732
00:36:54,800 --> 00:36:56,839
Speaker 1: And so it almost becomes like a ratchet where it's

733
00:36:56,840 --> 00:36:58,920
Speaker 1: like chunk chunk, chunk, Like you kind of are always

734
00:36:58,920 --> 00:37:01,879
Speaker 1: moving forward more left, um, but you also have time

735
00:37:01,920 --> 00:37:04,560
Speaker 1: to sort of pause on those steps. But like what

736
00:37:04,680 --> 00:37:07,480
Speaker 1: you've done is evidence, Like you can look at it

737
00:37:07,520 --> 00:37:10,759
Speaker 1: and say, I did that thing. That was a real

738
00:37:10,920 --> 00:37:13,360
Speaker 1: thing that I did, So you don't have to rely

739
00:37:13,600 --> 00:37:16,840
Speaker 1: on like affirmations like you're awesome, give me a break,

740
00:37:16,880 --> 00:37:19,400
Speaker 1: like who believes that? Right, But if you can point, like,

741
00:37:19,440 --> 00:37:22,680
Speaker 1: for example, just today, something really silly. I ran home

742
00:37:22,719 --> 00:37:24,760
Speaker 1: from the gym this morning because it was it was raining,

743
00:37:24,760 --> 00:37:26,880
Speaker 1: and I was like I could take the bus or

744
00:37:26,920 --> 00:37:28,560
Speaker 1: I could just go slog it out in the rain.

745
00:37:28,680 --> 00:37:31,840
Speaker 1: And I had a little tiny feeling of accomplishment, a

746
00:37:31,920 --> 00:37:34,760
Speaker 1: little tiny feeling of being a badass just from running

747
00:37:34,760 --> 00:37:36,840
Speaker 1: in the rain. Again, it's a silly thing, but I

748
00:37:36,880 --> 00:37:38,879
Speaker 1: can point to and say, you know what, I had

749
00:37:38,920 --> 00:37:42,600
Speaker 1: the choice to take the comfort path in this instance,

750
00:37:42,800 --> 00:37:45,279
Speaker 1: I chose not to, and that's something that I did

751
00:37:45,440 --> 00:37:48,200
Speaker 1: as evidence, you know, of the person I want to become.

752
00:37:48,200 --> 00:37:50,279
Speaker 1: And that's you know, if you work with clients, you

753
00:37:50,320 --> 00:37:54,520
Speaker 1: can continually hammer on those moments and say you did that.

754
00:37:54,640 --> 00:37:58,000
Speaker 1: It's a real thing. It's evidence, um, and over time

755
00:37:58,000 --> 00:38:00,719
Speaker 1: it just starts to change your perception of what it's possible.

756
00:38:01,320 --> 00:38:03,239
Speaker 1: So I knew I would love speaking with you so much.

757
00:38:03,320 --> 00:38:05,239
Speaker 1: Is I just did a podcast on why you should

758
00:38:05,320 --> 00:38:08,160
Speaker 1: run in the rain? Right, so tell me how much

759
00:38:08,200 --> 00:38:11,160
Speaker 1: fun it was? Though? It was so much fun? Yeah,

760
00:38:11,280 --> 00:38:14,040
Speaker 1: I well, I mean, living in Vancouver, British Columbia, you

761
00:38:14,120 --> 00:38:16,239
Speaker 1: might as well be used for the rain, and so

762
00:38:16,440 --> 00:38:19,800
Speaker 1: like one of my projects, uh, because I'm not from Vancouver,

763
00:38:19,840 --> 00:38:22,879
Speaker 1: originally from Toronto, so this is like a learning curve

764
00:38:22,880 --> 00:38:24,080
Speaker 1: for me to get used to the rain. But I

765
00:38:24,120 --> 00:38:26,560
Speaker 1: have decided I'm going to confront the rain like I'm

766
00:38:26,600 --> 00:38:30,040
Speaker 1: gonna just you know, get over the hump of avoiding

767
00:38:30,080 --> 00:38:32,719
Speaker 1: activities in the rain, because that's what you want to do. Here.

768
00:38:32,719 --> 00:38:37,200
Speaker 1: You're gonna be inside and sad a lot of the time, right,

769
00:38:37,800 --> 00:38:40,040
Speaker 1: It's just yeah, I get texts all the time from

770
00:38:40,120 --> 00:38:42,520
Speaker 1: friends who are driving and I run through the puddles.

771
00:38:42,560 --> 00:38:44,600
Speaker 1: I mean, I'm eight years old. I'm having so much fun.

772
00:38:44,640 --> 00:38:46,239
Speaker 1: Granted it's it's not crazy. I don't want to be

773
00:38:46,280 --> 00:38:49,000
Speaker 1: cold cast day, but like it is so much fun.

774
00:38:49,440 --> 00:38:51,040
Speaker 1: And but I get the text where people like, what

775
00:38:51,120 --> 00:38:53,120
Speaker 1: is wrong with you? Right, And that's actually part of

776
00:38:53,160 --> 00:38:55,080
Speaker 1: the fun. Like, you know, if people don't see you

777
00:38:55,120 --> 00:38:56,799
Speaker 1: doing it, is it you know, it's a tree falling

778
00:38:56,800 --> 00:38:58,120
Speaker 1: in the woods type of thing, but it is for

779
00:38:58,160 --> 00:39:01,479
Speaker 1: yourself too, and it's it's it's outside the comfort zone,

780
00:39:01,480 --> 00:39:05,799
Speaker 1: but it's in a fun, unique novel way. Right. Um,

781
00:39:06,840 --> 00:39:09,640
Speaker 1: let's pull this together with stress. You talk about stress

782
00:39:09,640 --> 00:39:11,920
Speaker 1: and one of my favorite topics too, along with like

783
00:39:11,960 --> 00:39:14,400
Speaker 1: self efficacy, and you have a line where you say,

784
00:39:14,520 --> 00:39:17,000
Speaker 1: the reality is you will almost always be under some

785
00:39:17,080 --> 00:39:20,840
Speaker 1: kind of stress, facing unexpected events, busy, rushed, scattered, dealing

786
00:39:20,840 --> 00:39:24,280
Speaker 1: with change or anything other than what imaginary perfect moment

787
00:39:25,120 --> 00:39:29,000
Speaker 1: when you're fragile complex system works. Right, So I think back,

788
00:39:29,440 --> 00:39:32,520
Speaker 1: I will never forget. Richard Simmons on his radio show

789
00:39:32,560 --> 00:39:35,160
Speaker 1: and someone called up KSD and like gave him this

790
00:39:35,320 --> 00:39:38,399
Speaker 1: litany of like people had died, like just horrific things

791
00:39:38,400 --> 00:39:40,440
Speaker 1: happening in their life and like, you know, five at

792
00:39:40,480 --> 00:39:42,880
Speaker 1: the same time, and I was waiting for Richard Simmons

793
00:39:42,960 --> 00:39:46,600
Speaker 1: to really kind of you know, assuage their feelings and

794
00:39:46,640 --> 00:39:48,680
Speaker 1: all that kind of stuff. And he said that's life.

795
00:39:49,200 --> 00:39:50,880
Speaker 1: He said, it's always kind of and it was a

796
00:39:50,920 --> 00:39:53,560
Speaker 1: little harsh, I thought, But like he's like, you will

797
00:39:53,560 --> 00:39:56,040
Speaker 1: always have those obstacles and we have to figure out

798
00:39:56,040 --> 00:39:59,000
Speaker 1: the healthy way to deal with him. And that stresses

799
00:39:59,040 --> 00:40:01,640
Speaker 1: a process, right, people also don't want to hear that. Yeah,

800
00:40:01,800 --> 00:40:07,640
Speaker 1: I think befriending those destabilizing events is really key, like

801
00:40:07,680 --> 00:40:10,440
Speaker 1: accepting and befriending them. And um, I'm blanking on the

802
00:40:10,520 --> 00:40:12,160
Speaker 1: name of this effect. But there is this kind of

803
00:40:12,200 --> 00:40:15,040
Speaker 1: cognate by us where we expect to have this sort

804
00:40:15,040 --> 00:40:17,960
Speaker 1: of idealized future, like just around the corner is this

805
00:40:18,040 --> 00:40:21,800
Speaker 1: idealized future where stuff doesn't happen. People don't get sick

806
00:40:21,920 --> 00:40:24,840
Speaker 1: or die, or meetings at work they'll go along, or

807
00:40:24,880 --> 00:40:27,520
Speaker 1: traffic isn't a thing like But of course this this

808
00:40:27,560 --> 00:40:30,400
Speaker 1: does not existent, and most of the things that happened

809
00:40:30,440 --> 00:40:34,120
Speaker 1: to us can be fairly reasonably predicted. Um, of course,

810
00:40:34,160 --> 00:40:36,320
Speaker 1: you know, pandemics maybe not, although you know, some people

811
00:40:36,360 --> 00:40:38,839
Speaker 1: say at some point, probably see this one coming. Same

812
00:40:38,880 --> 00:40:42,120
Speaker 1: with climate change, right, um, but you know, like people die,

813
00:40:42,320 --> 00:40:45,320
Speaker 1: like this is a reasonable prediction to make traffic happens

814
00:40:45,360 --> 00:40:48,920
Speaker 1: reasonable prediction to make and so like, in a way,

815
00:40:49,440 --> 00:40:53,839
Speaker 1: accepting the presence of these events as part of the

816
00:40:53,880 --> 00:40:57,440
Speaker 1: fabric of your life in a way makes it easier

817
00:40:57,960 --> 00:41:00,200
Speaker 1: to deal with. Like once you kind of get over

818
00:41:00,239 --> 00:41:03,719
Speaker 1: the hump of like existential panic about the fundamental uncertainty

819
00:41:03,719 --> 00:41:06,239
Speaker 1: of life, Like, once you get over that and just

820
00:41:06,320 --> 00:41:09,960
Speaker 1: kind of let the waves wash over you, everything becomes

821
00:41:10,040 --> 00:41:14,520
Speaker 1: just so much easier, and you become so much more

822
00:41:14,640 --> 00:41:18,640
Speaker 1: robust and resilient because you're always thinking about, Okay, how

823
00:41:18,680 --> 00:41:22,960
Speaker 1: can I, you know, route myself around this obstacle, so

824
00:41:23,040 --> 00:41:26,520
Speaker 1: not necessarily smashing through it or even what we would say,

825
00:41:26,560 --> 00:41:30,400
Speaker 1: overcoming it, but like just routing through. Like so, for

826
00:41:30,560 --> 00:41:31,919
Speaker 1: I was telling you before we got on this call

827
00:41:32,000 --> 00:41:33,759
Speaker 1: this morning, I woke up with a weird I thing.

828
00:41:33,800 --> 00:41:35,480
Speaker 1: I couldn't open one of my eyes all the way.

829
00:41:35,520 --> 00:41:37,360
Speaker 1: And I was like, but I still plan to go

830
00:41:37,400 --> 00:41:39,200
Speaker 1: to the gym, And I was like, I'm pretty sure

831
00:41:39,200 --> 00:41:41,279
Speaker 1: I can squat by field today, right, And so off

832
00:41:41,320 --> 00:41:43,799
Speaker 1: I went and stumbled on the bus I have opened, right,

833
00:41:44,080 --> 00:41:48,080
Speaker 1: and and like, I just routed around that obstacle today.

834
00:41:48,120 --> 00:41:50,040
Speaker 1: And I'm not saying, you know, go and work out

835
00:41:50,040 --> 00:41:51,839
Speaker 1: with no matter what's wrong with you. But it's more

836
00:41:51,920 --> 00:41:56,359
Speaker 1: like I retained that spirit of creativity of like what

837
00:41:56,560 --> 00:41:59,400
Speaker 1: can I do? Oh, I can open one eye, I

838
00:41:59,520 --> 00:42:02,080
Speaker 1: can what I feel. I can't take the bus, right,

839
00:42:02,320 --> 00:42:06,399
Speaker 1: So I mean, the sooner that you accept that ship

840
00:42:06,560 --> 00:42:11,319
Speaker 1: happens and like, as you know, I'm forty eight fifty two,

841
00:42:11,320 --> 00:42:15,120
Speaker 1: I think you said, like this happens, and the longer

842
00:42:15,200 --> 00:42:18,120
Speaker 1: we age, the more stuff accumulates. So you can either

843
00:42:18,160 --> 00:42:20,640
Speaker 1: go kicking and screaming about it, or you can can

844
00:42:20,680 --> 00:42:24,520
Speaker 1: embrace it early and and float with it, because like

845
00:42:24,520 --> 00:42:27,719
Speaker 1: those are the only two options right right. I mean,

846
00:42:27,760 --> 00:42:29,920
Speaker 1: my wife wants to kill me because I am the

847
00:42:29,960 --> 00:42:33,000
Speaker 1: complete underreactor thanks to this approach to like, you know, life,

848
00:42:33,239 --> 00:42:36,160
Speaker 1: stuff happens, and there's always gonna be obstacles, and you know,

849
00:42:36,400 --> 00:42:38,719
Speaker 1: back to the self efficacy, the more you confront them

850
00:42:38,719 --> 00:42:42,000
Speaker 1: approach avoidance, you're gonna get stronger and more resilient all

851
00:42:42,040 --> 00:42:44,080
Speaker 1: those terms that are thrown out there again today. But

852
00:42:44,560 --> 00:42:47,200
Speaker 1: that's what going outside your comfort Zoe does. It gives

853
00:42:47,200 --> 00:42:49,680
Speaker 1: you the confidence and the tools, you know, the stress processes.

854
00:42:49,719 --> 00:42:51,880
Speaker 1: Have I experienced this before? And if I have, do

855
00:42:51,920 --> 00:42:53,279
Speaker 1: I or if I haven't do I have the tools

856
00:42:53,320 --> 00:42:56,680
Speaker 1: and necessary to deal with it, and if I have awesome, right,

857
00:42:56,920 --> 00:42:59,319
Speaker 1: I've done this before, right, And actually just you know,

858
00:42:59,320 --> 00:43:00,680
Speaker 1: when I was getting I need to run across the

859
00:43:00,680 --> 00:43:03,120
Speaker 1: Grand Kenyan back. Like I sat in this hotel room

860
00:43:03,160 --> 00:43:05,080
Speaker 1: the night before and I'm like, oh my gosh, and

861
00:43:05,080 --> 00:43:06,960
Speaker 1: I went through like thirty different things that could go

862
00:43:07,000 --> 00:43:09,040
Speaker 1: wrong and then I just put them aside, and not

863
00:43:09,080 --> 00:43:11,080
Speaker 1: one of them did right, And things that kind of

864
00:43:11,120 --> 00:43:14,120
Speaker 1: should have that that normally did UM on a much

865
00:43:14,400 --> 00:43:18,560
Speaker 1: shorter experience. So, yeah, the worry and the stress stress

866
00:43:18,600 --> 00:43:20,960
Speaker 1: will always be there, and we're not programmed to have

867
00:43:21,000 --> 00:43:23,960
Speaker 1: the stresses you talk about frequently to that we do today.

868
00:43:24,080 --> 00:43:26,400
Speaker 1: This is not how we evolved and it's really negative

869
00:43:26,760 --> 00:43:28,960
Speaker 1: UM for our health. And so control what we can

870
00:43:29,320 --> 00:43:31,120
Speaker 1: kind of wrap it up with that, right, Control what

871
00:43:31,160 --> 00:43:34,360
Speaker 1: you can, yeah, and don't try to control anything else.

872
00:43:34,880 --> 00:43:37,560
Speaker 1: I mean, like, there are so many things that are

873
00:43:37,600 --> 00:43:41,799
Speaker 1: fundamentally uncontrollable, and I think really acknowledging that and not

874
00:43:41,840 --> 00:43:44,640
Speaker 1: in an apathetic kind of way, but recognizing that you

875
00:43:44,640 --> 00:43:48,920
Speaker 1: can still act even if they're there's there's so much uncertainty,

876
00:43:49,160 --> 00:43:51,799
Speaker 1: and like one of the little nuggets of information I

877
00:43:51,840 --> 00:43:54,759
Speaker 1: think about a lot is that as we age past

878
00:43:54,760 --> 00:43:57,359
Speaker 1: a certain point, like when we're younger, it's all risk

879
00:43:57,440 --> 00:44:00,360
Speaker 1: all the time, right, like just stupid stuff called silly.

880
00:44:01,040 --> 00:44:03,480
Speaker 1: And then at some point, as we age are a

881
00:44:03,560 --> 00:44:06,800
Speaker 1: mangela are fear center becomes much more active, to the

882
00:44:06,800 --> 00:44:09,160
Speaker 1: point where it starts to almost hypertrophy. Like if I

883
00:44:09,200 --> 00:44:10,799
Speaker 1: was to look inside your brain, I would see this

884
00:44:10,840 --> 00:44:14,400
Speaker 1: fear center physically getting bigger. And that fact is always

885
00:44:14,440 --> 00:44:16,719
Speaker 1: stuck with me because it's like, yes, of course, as

886
00:44:16,840 --> 00:44:20,640
Speaker 1: you age, as you become more frail, more physically vulnerable,

887
00:44:21,160 --> 00:44:25,680
Speaker 1: it would make evolutionary sense to become more fearful. And

888
00:44:25,760 --> 00:44:27,520
Speaker 1: you know, which is why you see so many older

889
00:44:27,560 --> 00:44:30,879
Speaker 1: people worlds start to shrink and shrink and shrink, like, oh,

890
00:44:30,960 --> 00:44:32,799
Speaker 1: I don't know, there's too many people there. I don't

891
00:44:32,800 --> 00:44:35,080
Speaker 1: want to travel there. What if something happens. I saw

892
00:44:35,120 --> 00:44:37,840
Speaker 1: this happening in both my parents, that their fear centers

893
00:44:37,960 --> 00:44:42,279
Speaker 1: just started to really amplify, and I thought, there's no

894
00:44:42,560 --> 00:44:45,520
Speaker 1: way I'm going out like that. And so like, now

895
00:44:45,520 --> 00:44:47,719
Speaker 1: that I know this is happening, I am going to

896
00:44:47,760 --> 00:44:50,279
Speaker 1: fight tooth and nail, And I know I just said

897
00:44:50,600 --> 00:44:52,880
Speaker 1: a moment ago about kicking and screaming, like I can

898
00:44:52,920 --> 00:44:55,360
Speaker 1: accept the fear, but I don't have to be determined

899
00:44:55,400 --> 00:44:59,240
Speaker 1: by it, and knowing that I have found really really

900
00:44:59,239 --> 00:45:02,120
Speaker 1: helpful to know this fear is not actually useful information

901
00:45:02,200 --> 00:45:04,399
Speaker 1: most of the time. That's such a great point. And

902
00:45:04,400 --> 00:45:06,240
Speaker 1: and that's you know where it gets a little complex

903
00:45:06,280 --> 00:45:09,200
Speaker 1: with evolution and stuff. That again was was protective in

904
00:45:09,239 --> 00:45:11,879
Speaker 1: a totally different contexts, right than than what we're living

905
00:45:11,880 --> 00:45:14,200
Speaker 1: in today, and that's good and bad. Um, I'm not

906
00:45:14,239 --> 00:45:18,120
Speaker 1: sure my amigdal has changed much, which which should It's

907
00:45:18,160 --> 00:45:20,320
Speaker 1: also growing up with five brothers, K S D I

908
00:45:20,400 --> 00:45:22,160
Speaker 1: I have, I have problems, which is why I run

909
00:45:22,200 --> 00:45:23,800
Speaker 1: really far. And you know, I used to say it

910
00:45:23,840 --> 00:45:26,360
Speaker 1: was cheaper than therapy, but um, oh my gosh, we

911
00:45:26,400 --> 00:45:28,399
Speaker 1: could go on for hours more. Thank you so much.

912
00:45:28,520 --> 00:45:30,960
Speaker 1: There was we were going to talk about, you know,

913
00:45:31,080 --> 00:45:33,680
Speaker 1: diet stuff, and I'm like, you know what, I don't

914
00:45:33,719 --> 00:45:35,600
Speaker 1: even want to go there. You know, you have a

915
00:45:35,600 --> 00:45:38,800
Speaker 1: great article that I people should read Eight Biggest diet Problems,

916
00:45:38,920 --> 00:45:41,960
Speaker 1: right if you want to learn about that and really

917
00:45:42,000 --> 00:45:45,239
Speaker 1: how to approach eating, Google that that's a great resource.

918
00:45:45,320 --> 00:45:48,480
Speaker 1: But I just love that it's it's the psychology KSD

919
00:45:48,640 --> 00:45:51,600
Speaker 1: that that we need to focus on. Right, And we'll

920
00:45:51,640 --> 00:45:53,719
Speaker 1: finish with this. You know, you said control what you

921
00:45:53,800 --> 00:45:56,680
Speaker 1: can and expect it. You know, exercise makes us feel good.

922
00:45:56,719 --> 00:45:58,879
Speaker 1: Back to the sanity over vanity and again you still

923
00:45:58,880 --> 00:46:01,759
Speaker 1: get the vanity. But control what you eat. And every

924
00:46:01,760 --> 00:46:04,920
Speaker 1: show canst saying that we control three things, what we

925
00:46:04,960 --> 00:46:08,160
Speaker 1: put into our mouths, how much we move, and our attitudes.

926
00:46:08,800 --> 00:46:11,319
Speaker 1: And that's exciting, right and take that and and far

927
00:46:11,360 --> 00:46:13,560
Speaker 1: too often we're told we don't have that control, that

928
00:46:13,600 --> 00:46:15,960
Speaker 1: it's your genetics, that's your d n A, that you

929
00:46:16,000 --> 00:46:21,120
Speaker 1: can't escape. That not true. Yeah, and you you can move.

930
00:46:21,880 --> 00:46:24,120
Speaker 1: I mean I like that. We're using the word movement right.

931
00:46:24,239 --> 00:46:26,799
Speaker 1: It's not exercise, it's not working out necessarily. If we

932
00:46:26,880 --> 00:46:30,719
Speaker 1: expand it conceptually to the concept of movement, there are

933
00:46:30,760 --> 00:46:34,080
Speaker 1: all kinds of ways to experience your body in a

934
00:46:34,160 --> 00:46:37,520
Speaker 1: kinetic way, um, that have nothing to do with quote

935
00:46:37,560 --> 00:46:40,600
Speaker 1: unquote exercise or working out or training or competition or

936
00:46:40,600 --> 00:46:43,000
Speaker 1: anything like that. Um. You know those things are fun

937
00:46:43,000 --> 00:46:45,200
Speaker 1: if you enjoy them. But it's like if you think

938
00:46:45,400 --> 00:46:48,880
Speaker 1: creatively about, like, what are all of the options that

939
00:46:48,920 --> 00:46:51,279
Speaker 1: are available to me? So rather than I think. You know,

940
00:46:51,360 --> 00:46:54,640
Speaker 1: I think that diet and fitness culture tend to constrain

941
00:46:54,719 --> 00:46:57,520
Speaker 1: and shrink our options rather than expand it. Right, Oh,

942
00:46:57,560 --> 00:46:59,200
Speaker 1: it can only be this way. It can only be

943
00:46:59,280 --> 00:47:00,920
Speaker 1: that way. You can only work out like this. It's

944
00:47:00,960 --> 00:47:03,200
Speaker 1: got to be eight reps rather than ten. You know.

945
00:47:03,320 --> 00:47:05,680
Speaker 1: I joke with a coach friends of mine, like, oh

946
00:47:05,719 --> 00:47:09,120
Speaker 1: my god, never do nine reps like that, like the

947
00:47:09,239 --> 00:47:11,760
Speaker 1: zone of no go. Right. Um, So, if you can

948
00:47:11,800 --> 00:47:16,160
Speaker 1: allow yourself to think creatively and on the fly and

949
00:47:16,239 --> 00:47:20,120
Speaker 1: adaptively and openly about what all of these things mean,

950
00:47:20,640 --> 00:47:22,879
Speaker 1: I think you'll find that the world just opens up

951
00:47:23,040 --> 00:47:26,799
Speaker 1: so many possibilities to you for what you do with

952
00:47:26,920 --> 00:47:29,640
Speaker 1: all of those things. And I mean, here's a concrete example.

953
00:47:29,640 --> 00:47:32,520
Speaker 1: People always get freaked out at Precision Nutrition. We have

954
00:47:32,640 --> 00:47:35,239
Speaker 1: a list of high protein foods. Uh, you know, it's

955
00:47:35,280 --> 00:47:37,680
Speaker 1: like a little shopping list, and we very clearly say

956
00:47:37,760 --> 00:47:40,839
Speaker 1: like this is I mean, we cater to a global audience, right,

957
00:47:40,840 --> 00:47:42,920
Speaker 1: so these are foods that people might be eating from

958
00:47:42,960 --> 00:47:45,279
Speaker 1: all over the world. And of course usually the kind

959
00:47:45,280 --> 00:47:48,920
Speaker 1: of Anglo American readers freak out because they're like, there's

960
00:47:49,040 --> 00:47:52,279
Speaker 1: bugs on here, there's whales, there's seafood, I don't recognize

961
00:47:52,400 --> 00:47:57,560
Speaker 1: there's like guinea pigs, like kangaroo, like who's eating who's

962
00:47:57,560 --> 00:47:59,719
Speaker 1: eating this stuff? And it's like, well, you know, if

963
00:47:59,760 --> 00:48:01,920
Speaker 1: you travel all over the world, you see that people

964
00:48:01,960 --> 00:48:05,919
Speaker 1: are very flexible and creative about what they eat as

965
00:48:05,960 --> 00:48:09,280
Speaker 1: their protein. The more creative you are, the more options

966
00:48:09,320 --> 00:48:11,439
Speaker 1: you have. So I mean that's maybe what I would

967
00:48:11,480 --> 00:48:15,680
Speaker 1: close that with is always always be thinking creatively, kind

968
00:48:15,719 --> 00:48:20,319
Speaker 1: of opportunistically, um and adaptively, and you'll never run out

969
00:48:20,320 --> 00:48:23,520
Speaker 1: of possibilities for yourself. Right. There is no one way,

970
00:48:23,800 --> 00:48:26,880
Speaker 1: you know, omnivore scavenger you talk about, which I agree.

971
00:48:27,000 --> 00:48:30,640
Speaker 1: You look at evolution, um, we adapted in certain ways.

972
00:48:30,760 --> 00:48:32,960
Speaker 1: But you know, find the carbs you like, find the

973
00:48:33,000 --> 00:48:35,239
Speaker 1: protein you like, find the facts you like, find the

974
00:48:35,320 --> 00:48:37,320
Speaker 1: exercise you like. And I love that you say I

975
00:48:37,560 --> 00:48:39,040
Speaker 1: want to get away from that term. I don't know

976
00:48:39,040 --> 00:48:41,520
Speaker 1: what we have movement for now, right, But you know

977
00:48:41,600 --> 00:48:42,839
Speaker 1: you can go to the gym five days a week

978
00:48:42,840 --> 00:48:44,840
Speaker 1: for an hour and and sit all day long and

979
00:48:44,840 --> 00:48:47,359
Speaker 1: you're gonna be really unhealthy. So it's not about going

980
00:48:47,360 --> 00:48:48,839
Speaker 1: to the gym. It's not about doing an hour. It's

981
00:48:48,840 --> 00:48:51,319
Speaker 1: not about doing a marathon. It's about moving all day

982
00:48:51,320 --> 00:48:54,040
Speaker 1: long and and the benefits that come from that. I'll

983
00:48:54,040 --> 00:48:56,640
Speaker 1: finish with this line that you have about it. You say, Um,

984
00:48:56,840 --> 00:48:59,359
Speaker 1: movement is the medication I need to take every day.

985
00:48:59,719 --> 00:49:02,279
Speaker 1: And I'm with you, and if I don't like, I'm

986
00:49:02,320 --> 00:49:04,839
Speaker 1: gonna be a horrible person to be around, right as

987
00:49:04,880 --> 00:49:07,279
Speaker 1: I'm sure you are. But let's let's finish right there.

988
00:49:07,360 --> 00:49:10,360
Speaker 1: I've said that like nine times. But like if I

989
00:49:10,400 --> 00:49:13,279
Speaker 1: said to you, casety, you couldn't do your movement, you

990
00:49:13,280 --> 00:49:15,960
Speaker 1: couldn't exercise, you couldn't do those healthy habits you have, now,

991
00:49:16,320 --> 00:49:19,319
Speaker 1: you'd be really annoyed. Right, And so there is a

992
00:49:19,400 --> 00:49:22,400
Speaker 1: point I call it, you know, that tipping point with

993
00:49:22,440 --> 00:49:27,240
Speaker 1: people where what you thought was unpleasant becomes really pleasant.

994
00:49:27,280 --> 00:49:31,960
Speaker 1: And that goes for healthy eating and exercise, movement not

995
00:49:32,120 --> 00:49:35,680
Speaker 1: just pleasant, it becomes your anchor in your lifeline exactly.

996
00:49:35,800 --> 00:49:39,200
Speaker 1: And everyone has the capability. I now, I feel like

997
00:49:39,280 --> 00:49:42,080
Speaker 1: you know, looking in the mirror, but it's true, like

998
00:49:42,160 --> 00:49:44,759
Speaker 1: everyone has the capacity and the capability to get there.

999
00:49:45,120 --> 00:49:48,279
Speaker 1: Just keep trying. There is no failure. Um, find what

1000
00:49:48,360 --> 00:49:50,560
Speaker 1: resonates with you and keep trying. You know, just because

1001
00:49:50,560 --> 00:49:54,000
Speaker 1: you don't like indoor cycling, that's okay, right. Maybe it's zomba,

1002
00:49:54,040 --> 00:49:57,080
Speaker 1: maybe it's swimming, maybe it's walking, maybe it's jumping rope.

1003
00:49:57,080 --> 00:49:59,520
Speaker 1: There's so many different options. What's your go to workout?

1004
00:49:59,520 --> 00:50:01,759
Speaker 1: Will leave it with, Well, it's it's changed a bit.

1005
00:50:01,760 --> 00:50:02,920
Speaker 1: I mean I used to be kind of an old

1006
00:50:02,920 --> 00:50:05,080
Speaker 1: school waits person, but with the pandemic, I mean I

1007
00:50:05,120 --> 00:50:08,560
Speaker 1: actually just joined Jim like two weeks ago. So since

1008
00:50:08,640 --> 00:50:11,480
Speaker 1: you know, for the first time since March and so

1009
00:50:11,680 --> 00:50:13,799
Speaker 1: over the last couple of years, ish, I have been

1010
00:50:13,880 --> 00:50:17,440
Speaker 1: training outside exclusively and I have come to love it

1011
00:50:17,520 --> 00:50:20,719
Speaker 1: in in such a way that even old school strength

1012
00:50:20,760 --> 00:50:24,520
Speaker 1: training can't reproduce. I mean, like I figured out, for example,

1013
00:50:24,560 --> 00:50:26,520
Speaker 1: like living in Vancouver, Like I can go to the

1014
00:50:26,520 --> 00:50:28,440
Speaker 1: beach and there's like the little showers you know that

1015
00:50:28,440 --> 00:50:30,319
Speaker 1: people have to wash the stand off their feet. I

1016
00:50:30,320 --> 00:50:32,759
Speaker 1: can hang my TRX off that, and so I can

1017
00:50:32,800 --> 00:50:35,200
Speaker 1: do a tr X workout with a view of the

1018
00:50:35,239 --> 00:50:37,279
Speaker 1: ocean and a view of the mountains, And I'm like,

1019
00:50:37,400 --> 00:50:40,840
Speaker 1: why would I ever go back to a gym again?

1020
00:50:40,880 --> 00:50:45,680
Speaker 1: So my preferred movement at the moment is outdoor whatever

1021
00:50:45,840 --> 00:50:50,759
Speaker 1: that is, rucking, hauling, climbing on beach, debris, putting, the

1022
00:50:50,840 --> 00:50:54,359
Speaker 1: tr X, running cycling when it's nice. I mean, that's

1023
00:50:54,400 --> 00:50:57,120
Speaker 1: my jam right now, and and I'm loving it. I

1024
00:50:57,520 --> 00:50:59,080
Speaker 1: so agree. I have all that, you know, work with

1025
00:50:59,160 --> 00:51:02,600
Speaker 1: a couple of different equipment companies, home exercise, I have

1026
00:51:02,680 --> 00:51:04,760
Speaker 1: it all, But I, like you, I want to be outside,

1027
00:51:05,520 --> 00:51:07,520
Speaker 1: you know, when it's raining. I mean, it's got to

1028
00:51:07,560 --> 00:51:10,960
Speaker 1: be enlightening, right, But to bring us inside and even

1029
00:51:10,960 --> 00:51:14,360
Speaker 1: totally it has to be apocalyptic, like like actively dangerous.

1030
00:51:14,480 --> 00:51:16,520
Speaker 1: I mean there are parts around here around Vancouver where

1031
00:51:16,520 --> 00:51:20,320
Speaker 1: it's like mess around and find out right, right, you know, Darwin,

1032
00:51:20,840 --> 00:51:26,520
Speaker 1: but Darwinning exactly exactly um P. And tell people about

1033
00:51:26,560 --> 00:51:29,400
Speaker 1: Precision Nutrition who want to continue with you with the program,

1034
00:51:29,520 --> 00:51:31,279
Speaker 1: tell them a little bit about it. Yeah yeah, well,

1035
00:51:31,320 --> 00:51:33,920
Speaker 1: I mean, I mean precision nutrition dot com. You can

1036
00:51:33,960 --> 00:51:36,200
Speaker 1: go and see what we're all about, because there's so

1037
00:51:36,280 --> 00:51:38,680
Speaker 1: much free stuff on the site, all kinds of articles

1038
00:51:38,719 --> 00:51:41,719
Speaker 1: about all kinds of topics and in all domains of

1039
00:51:41,760 --> 00:51:43,719
Speaker 1: what we call deep health, which is this kind of

1040
00:51:44,200 --> 00:51:46,160
Speaker 1: you know, lots of different ways to be healthful. That's

1041
00:51:46,160 --> 00:51:49,520
Speaker 1: your physical health, mental health, social health, whatever. Um And

1042
00:51:49,600 --> 00:51:52,560
Speaker 1: so you know, we coach clients Precision Nutrition. We also

1043
00:51:53,000 --> 00:51:55,880
Speaker 1: teach coaches how to coach, and so we've got all

1044
00:51:55,960 --> 00:51:59,600
Speaker 1: kinds of courses on everything from physiology to psychology. We

1045
00:51:59,760 --> 00:52:04,520
Speaker 1: just put out this certification on sleep stress management recovery,

1046
00:52:04,880 --> 00:52:07,440
Speaker 1: so that goes along with our level one level two

1047
00:52:07,640 --> 00:52:10,880
Speaker 1: kind of nutrition and health certifications. So you know, you

1048
00:52:10,920 --> 00:52:13,359
Speaker 1: can go and get a ton of free stuff and

1049
00:52:13,440 --> 00:52:15,879
Speaker 1: do a deep dive into deep health as it were,

1050
00:52:15,960 --> 00:52:18,279
Speaker 1: and then you know, if that's something that you're you're into,

1051
00:52:18,320 --> 00:52:20,960
Speaker 1: you can always take one of our courses or get certified.

1052
00:52:21,200 --> 00:52:24,560
Speaker 1: That's your jam, you know, whether you're in the industry

1053
00:52:24,600 --> 00:52:28,960
Speaker 1: and want that background and evidence base. That just amazing

1054
00:52:29,040 --> 00:52:31,440
Speaker 1: resource and it perfectly brings us all the way back

1055
00:52:31,440 --> 00:52:33,640
Speaker 1: to where we started. Why don't you just talk about

1056
00:52:33,719 --> 00:52:38,120
Speaker 1: nutrition because you can't because because it's psychology and its

1057
00:52:38,160 --> 00:52:40,600
Speaker 1: exercise and it's all of the above. So I can't

1058
00:52:40,600 --> 00:52:43,000
Speaker 1: thank you enough. What's next for you? Anything coming up?

1059
00:52:43,000 --> 00:52:45,400
Speaker 1: Anything fun? Yeah? Well, our next I've been working on

1060
00:52:45,440 --> 00:52:47,759
Speaker 1: our next course at Precisi Nutrition, which is a deep

1061
00:52:47,800 --> 00:52:51,520
Speaker 1: dive into digestive health, which I know this might be weird,

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00:52:51,520 --> 00:52:55,840
Speaker 1: but I've always found like gastrointrology super interesting, and I

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00:52:55,920 --> 00:52:58,640
Speaker 1: realized I'm kind of a weirdo about that one. Someone's

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00:52:58,640 --> 00:53:02,000
Speaker 1: got to do. That's right, that's right. I'm falling on

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00:53:02,040 --> 00:53:03,719
Speaker 1: my sword for all of you. But it's just like,

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00:53:03,960 --> 00:53:07,720
Speaker 1: you know, like having an upset Tommy just ruins your day.

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00:53:07,840 --> 00:53:10,480
Speaker 1: And I've always kind of found that fascinating, how bound

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00:53:10,600 --> 00:53:13,960
Speaker 1: we are to our digestive health. So yeah, so eating

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00:53:14,080 --> 00:53:17,160
Speaker 1: poopy para sults, it's all in there, I guess to

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00:53:17,200 --> 00:53:18,960
Speaker 1: make fart jokes. I mean, this is this is really

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00:53:19,000 --> 00:53:21,040
Speaker 1: I'm in my elements. But that will come out in

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00:53:21,360 --> 00:53:23,560
Speaker 1: the new year. There you go. That's what we have

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00:53:23,640 --> 00:53:26,919
Speaker 1: to look forward to. That is awesome. And again, thank

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00:53:26,920 --> 00:53:29,040
Speaker 1: you so much, and I want to do this again,

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00:53:29,080 --> 00:53:30,680
Speaker 1: so I will be reaching out again. Thank you so

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00:53:30,760 --> 00:53:32,799
Speaker 1: much for taking the time. Well thanks for having me

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00:53:33,000 --> 00:53:35,000
Speaker 1: all right, and we will be right back after this

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00:53:35,080 --> 00:53:45,160
Speaker 1: short break. And we are back. I said it at

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00:53:45,160 --> 00:53:46,600
Speaker 1: the start of the show, and I will say it

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00:53:46,640 --> 00:53:48,200
Speaker 1: to end it again. I have the greatest job in

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00:53:48,239 --> 00:53:50,840
Speaker 1: the world. I get to speak with people like Kasti,

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00:53:50,960 --> 00:53:53,839
Speaker 1: who makes my life better, who makes my family's life

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00:53:53,840 --> 00:53:57,520
Speaker 1: better as a result, my kids, my wife, and hopefully

1084
00:53:57,880 --> 00:54:01,359
Speaker 1: those of you who listen. Just such great information, such

1085
00:54:01,400 --> 00:54:07,960
Speaker 1: a great viewpoint, such a great diverse background of experience

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00:54:08,280 --> 00:54:11,600
Speaker 1: education and that's truly as I said in the intro,

1087
00:54:11,760 --> 00:54:15,919
Speaker 1: also in my opinion, those are the best guests. Yeah.

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00:54:15,920 --> 00:54:19,520
Speaker 1: I love the you know, the hard PhD scientists and

1089
00:54:19,920 --> 00:54:22,319
Speaker 1: the ones who like just specialize in that. Maybe they're

1090
00:54:22,320 --> 00:54:27,200
Speaker 1: not out and about, but they can really clarify their

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00:54:27,280 --> 00:54:31,040
Speaker 1: area of expertise for us, and that's hugely valuable. But

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00:54:31,080 --> 00:54:35,320
Speaker 1: I specially love guests like kst down to Earth always

1093
00:54:35,400 --> 00:54:40,560
Speaker 1: learning realizes that it's not just exercise, it's not just nutrition,

1094
00:54:41,120 --> 00:54:43,240
Speaker 1: and it's not just motivation. It's all of the above.

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00:54:44,040 --> 00:54:48,120
Speaker 1: And how do we make sense of the noise? How

1096
00:54:48,160 --> 00:54:53,759
Speaker 1: do we figure out what works for us specifically? But

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00:54:53,800 --> 00:54:56,480
Speaker 1: if we don't know the science and we don't know

1098
00:54:56,560 --> 00:55:00,880
Speaker 1: that it depends, we can't possibly achieve our goals. And

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00:55:00,920 --> 00:55:07,759
Speaker 1: so thank you to KSD. Amazing, amazing follow her yet

1100
00:55:07,800 --> 00:55:13,520
Speaker 1: another resource to help you look better, feel better, live longer.

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00:55:14,960 --> 00:55:17,680
Speaker 1: Thank you k s D for taking the time all right,

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00:55:18,480 --> 00:55:21,000
Speaker 1: if you want to reach out, Tom h Fit is Instagram,

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00:55:21,040 --> 00:55:23,800
Speaker 1: Tom h fit is Twitter. My most recent book is

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00:55:23,840 --> 00:55:28,919
Speaker 1: The Micro Workout Plan. Great Holiday gift and a great

1105
00:55:28,960 --> 00:55:31,600
Speaker 1: gift for the New Year. As you set those goals

1106
00:55:31,600 --> 00:55:35,800
Speaker 1: that we will talk about in great length going forward.

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00:55:36,680 --> 00:55:40,080
Speaker 1: You can also go to Fitness disrupted dot com email

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00:55:40,120 --> 00:55:44,440
Speaker 1: me through the site. Thank you for listening. Remember there

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00:55:44,480 --> 00:55:47,960
Speaker 1: are three things we all control. As K s D

1110
00:55:48,080 --> 00:55:51,600
Speaker 1: and I talked about how much we move, what we

1111
00:55:51,640 --> 00:55:55,160
Speaker 1: put into our mouths and our attitudes, and far too

1112
00:55:55,160 --> 00:55:58,759
Speaker 1: many people and articles and products tell you don't have

1113
00:55:58,840 --> 00:56:03,600
Speaker 1: that control. You do and make the change now. There

1114
00:56:03,640 --> 00:56:05,960
Speaker 1: are no small changes. Those are the changes you want.

1115
00:56:06,680 --> 00:56:11,480
Speaker 1: Small steps get you to your goal. All right, Thank

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00:56:11,520 --> 00:56:16,600
Speaker 1: you for listening. I'm Tom Holland, Exercise Physiologists, certified sports

1117
00:56:16,680 --> 00:56:23,799
Speaker 1: nutritionis and lover of everything health and wellness, especially when

1118
00:56:23,800 --> 00:56:26,960
Speaker 1: it comes to speaking with people a K. S D.

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00:56:28,440 --> 00:56:33,640
Speaker 1: Believe in yourself. Fitness Disrupted is a production of I

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Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit

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00:56:37,360 --> 00:56:40,640
Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you

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00:56:40,760 --> 00:56:42,160
Speaker 1: listen to your favorite shows.