1 00:00:00,680 --> 00:00:05,519 Speaker 1: If you're like me, you like to optimize well everything. 2 00:00:06,640 --> 00:00:10,840 Speaker 1: I've sat down with hundreds of incredibly productive people to 3 00:00:10,920 --> 00:00:14,120 Speaker 1: learn their favorite shortcuts to more efficient and effective work, 4 00:00:14,520 --> 00:00:18,239 Speaker 1: and I'm constantly reading research on behavior change to make 5 00:00:18,280 --> 00:00:22,040 Speaker 1: sure i can put the best advice into practice. But 6 00:00:22,120 --> 00:00:27,160 Speaker 1: sometimes when you want to optimize something, that perfect new 7 00:00:27,240 --> 00:00:31,440 Speaker 1: tool just doesn't exist. So what do you do then? 8 00:00:33,000 --> 00:00:38,600 Speaker 1: If you're Ulric, demply you build it yourself. Alric is 9 00:00:38,680 --> 00:00:42,599 Speaker 1: the CEO and co founder of Carol, a company that 10 00:00:42,680 --> 00:00:47,120 Speaker 1: produces AI powered smart bikes designed to get you as 11 00:00:47,159 --> 00:00:56,000 Speaker 1: fit as possible in as little time as possible. My 12 00:00:56,160 --> 00:00:59,760 Speaker 1: name is doctor Amantha Imber. I'm an organizational psychologist and 13 00:01:00,080 --> 00:01:03,800 Speaker 1: under a behavior change consultancy Inventium, and this is how 14 00:01:03,920 --> 00:01:07,120 Speaker 1: I work a show about how to help you get 15 00:01:07,280 --> 00:01:10,040 Speaker 1: so much more out of the hours in your day. 16 00:01:11,000 --> 00:01:14,279 Speaker 1: For the next few weeks, I am deep diving into 17 00:01:14,319 --> 00:01:18,679 Speaker 1: my guests habits and rituals around health. We will be 18 00:01:18,720 --> 00:01:22,480 Speaker 1: covering physical health, mental health, and emotional health. And in 19 00:01:22,480 --> 00:01:25,039 Speaker 1: case you didn't know, my new book, The Health Habit 20 00:01:25,160 --> 00:01:28,800 Speaker 1: has just hit bookshelves in Australia. If you are stuck 21 00:01:28,840 --> 00:01:31,840 Speaker 1: in a cycle of unhealthy habits. Then the health habit 22 00:01:32,160 --> 00:01:36,240 Speaker 1: will help you design a personalized, science backed plan to 23 00:01:36,400 --> 00:01:41,040 Speaker 1: change your habits for good. Now onto my chat with Ulric. 24 00:01:41,800 --> 00:01:45,720 Speaker 1: So I have followed Ulric's work for several years and 25 00:01:45,959 --> 00:01:49,559 Speaker 1: I was, unbeknownst to me at the time, the very 26 00:01:49,800 --> 00:01:54,760 Speaker 1: first Australian user of his bike Carol. Ulric has been 27 00:01:54,840 --> 00:01:58,920 Speaker 1: a pioneer in making the amazing science around hit and 28 00:01:59,080 --> 00:02:02,640 Speaker 1: rehit training practical. And if you're time poor but you 29 00:02:02,680 --> 00:02:05,840 Speaker 1: want to get fit fast, then this interview will give 30 00:02:05,840 --> 00:02:09,280 Speaker 1: you the tools to do. So. My chat with ol 31 00:02:09,400 --> 00:02:13,560 Speaker 1: Rick starts with him explaining his fitness habit that took 32 00:02:13,639 --> 00:02:17,560 Speaker 1: him to the top ten of the Carol leaderboard globally 33 00:02:18,000 --> 00:02:19,880 Speaker 1: despite being a middle aged man. 34 00:02:21,120 --> 00:02:24,320 Speaker 2: I have to say, as our community grows and we 35 00:02:24,440 --> 00:02:28,040 Speaker 2: have by now over twenty five thousand riders, it gets 36 00:02:28,040 --> 00:02:31,320 Speaker 2: increasingly harder to stay in the top ten. I do 37 00:02:31,480 --> 00:02:33,680 Speaker 2: manage to break into the top ten, but that also 38 00:02:34,000 --> 00:02:37,320 Speaker 2: we have some real monsters and there who are a 39 00:02:37,320 --> 00:02:42,440 Speaker 2: lot fitter and stronger. Still. So what I did, and 40 00:02:42,480 --> 00:02:45,720 Speaker 2: there's really a bit of a fitness journey. So as 41 00:02:45,720 --> 00:02:47,880 Speaker 2: a young person, I did sports, but I did sports 42 00:02:47,919 --> 00:02:51,160 Speaker 2: many for fun, for competition, so I played a lot 43 00:02:51,200 --> 00:02:54,560 Speaker 2: of tennis, I loved skiing things like that, not so 44 00:02:54,639 --> 00:02:57,520 Speaker 2: much because I had any concern for my health or 45 00:02:57,520 --> 00:03:03,359 Speaker 2: my fitness. And then into my thirties, with job and children, 46 00:03:04,200 --> 00:03:07,280 Speaker 2: To be honest, I let my fitness slide quite a bit, 47 00:03:07,560 --> 00:03:12,959 Speaker 2: and it was not even a top three priority. I 48 00:03:13,240 --> 00:03:16,840 Speaker 2: assumed it was just a given and did nothing about 49 00:03:16,919 --> 00:03:23,600 Speaker 2: it really, and that showed. And as I approached forty 50 00:03:24,760 --> 00:03:29,600 Speaker 2: and then obviously with running a company that makes fitness equipment, 51 00:03:30,440 --> 00:03:35,120 Speaker 2: I became much more thoughtful and careful about my fitness. 52 00:03:35,840 --> 00:03:43,400 Speaker 2: And so my current routine is I use the Carrol Bike. 53 00:03:43,600 --> 00:03:49,200 Speaker 2: So that's the exercise bike that we developed and market 54 00:03:50,320 --> 00:03:51,600 Speaker 2: about three to five times. 55 00:03:51,800 --> 00:03:55,880 Speaker 1: It's probably worth going into like a mini segue about 56 00:03:55,960 --> 00:03:59,600 Speaker 1: what is the Carol Bike, what makes it so special? 57 00:04:00,400 --> 00:04:03,600 Speaker 2: Yes, the Carral Bike is in our view and I 58 00:04:03,600 --> 00:04:08,360 Speaker 2: think is quite fair the smartest, most effective exercise bike. 59 00:04:08,440 --> 00:04:12,120 Speaker 2: It's been scientifically proven to give you superior health and 60 00:04:12,160 --> 00:04:17,120 Speaker 2: fitness benefits in ninety percent less time compared to regular cardio. 61 00:04:17,560 --> 00:04:23,080 Speaker 2: It uses simple and ai personalized workouts that are suitable 62 00:04:23,080 --> 00:04:26,280 Speaker 2: for any agent fitness level, that can be done in 63 00:04:26,520 --> 00:04:30,640 Speaker 2: just five minutes, and you only need to work hard 64 00:04:30,680 --> 00:04:36,880 Speaker 2: for two twenty second sprints. So that's something that most 65 00:04:36,880 --> 00:04:40,440 Speaker 2: people could fit into their schedule. Definitely. I can. I 66 00:04:40,560 --> 00:04:43,000 Speaker 2: do it usually first thing in the morning. I don't 67 00:04:43,000 --> 00:04:44,479 Speaker 2: do it every day. You don't have to do it 68 00:04:44,520 --> 00:04:47,359 Speaker 2: every day. Three times per week is plenty. I do 69 00:04:47,400 --> 00:04:50,040 Speaker 2: it maybe four or five times per week. But that's 70 00:04:50,120 --> 00:04:56,279 Speaker 2: my choice, and that has helped me boost my cardio 71 00:04:56,520 --> 00:05:02,159 Speaker 2: respiratory fitness from and I've measured that also externally, but 72 00:05:02,279 --> 00:05:07,839 Speaker 2: from a fairly mediocre, like around the fiftieth percentile to 73 00:05:07,920 --> 00:05:12,120 Speaker 2: the top five percent of my age, So it really 74 00:05:12,440 --> 00:05:16,960 Speaker 2: has made a very, very substantial difference in terms of 75 00:05:17,040 --> 00:05:21,400 Speaker 2: cardiovascular fitness cardio respiratory fitness. For me, it's not the 76 00:05:21,480 --> 00:05:26,080 Speaker 2: only thing I do, but it's the foundation and it's 77 00:05:26,600 --> 00:05:30,200 Speaker 2: what I can do no matter what life throws at me. 78 00:05:30,360 --> 00:05:31,960 Speaker 2: So this is something I can do always. 79 00:05:33,400 --> 00:05:35,800 Speaker 1: I want to dig a little bit deeper into that 80 00:05:35,960 --> 00:05:39,560 Speaker 1: because it sounds like such a short time commitment to 81 00:05:39,600 --> 00:05:44,200 Speaker 1: get such amazing results from going to the fiftieth percentile 82 00:05:44,480 --> 00:05:48,880 Speaker 1: to the ninety fifth percentile. It sounds like where that 83 00:05:49,000 --> 00:05:52,560 Speaker 1: jump was for only five minutes a day, and within 84 00:05:52,640 --> 00:05:56,120 Speaker 1: that five minutes only working hard for forty seconds of that. 85 00:05:57,600 --> 00:06:01,640 Speaker 1: Can you tell me, like, how does that actually like 86 00:06:02,200 --> 00:06:05,719 Speaker 1: work scientifically? I mean that just you know, for people 87 00:06:05,720 --> 00:06:08,400 Speaker 1: that are not familiar with the research around rehit, that 88 00:06:08,520 --> 00:06:09,800 Speaker 1: just sounds nonsensical. 89 00:06:11,040 --> 00:06:17,839 Speaker 2: So Karen Bike uses REHIT. That's reduced exertion, high intensity 90 00:06:17,880 --> 00:06:22,799 Speaker 2: interval training and REHIT is a new and improved form 91 00:06:22,839 --> 00:06:27,560 Speaker 2: of HIT and it was developed by scientists looking for 92 00:06:27,800 --> 00:06:32,000 Speaker 2: the shortest, most effective, and most accessible way to exercise. 93 00:06:33,040 --> 00:06:36,479 Speaker 2: And research has proven that rehit is the fastest way 94 00:06:36,520 --> 00:06:42,400 Speaker 2: to get fit with only these two twenty second sprints. 95 00:06:42,600 --> 00:06:45,200 Speaker 2: So you have a very light warm up, a first 96 00:06:45,240 --> 00:06:49,680 Speaker 2: twenty second sprint, very light recovery second twenty second sprint, 97 00:06:50,680 --> 00:06:55,520 Speaker 2: and then cool down. Also again at very low intensity. 98 00:06:56,520 --> 00:07:04,919 Speaker 2: And where HIT offers high intensity, rehead offers maximum intensity. 99 00:07:05,680 --> 00:07:08,960 Speaker 2: So you really push to your limits, but only for 100 00:07:08,960 --> 00:07:11,880 Speaker 2: a very brief moment, and that makes it quite doable. 101 00:07:12,680 --> 00:07:16,080 Speaker 2: And that very brief moment of pushing to your limit 102 00:07:16,560 --> 00:07:20,600 Speaker 2: sends a very powerful signal to your body that it 103 00:07:20,960 --> 00:07:25,040 Speaker 2: must get fitter and stronger. And the analogy that we 104 00:07:25,280 --> 00:07:30,040 Speaker 2: like to use is that we simulate a fight or 105 00:07:30,120 --> 00:07:37,360 Speaker 2: flight situation. So in those we HIT sprints you start 106 00:07:37,640 --> 00:07:41,520 Speaker 2: the very explosive and the energy demand in your body 107 00:07:41,760 --> 00:07:45,800 Speaker 2: goes up by a factor of one hundred compared to 108 00:07:45,880 --> 00:07:51,400 Speaker 2: rest in a fraction of a second. Your body doesn't 109 00:07:51,400 --> 00:07:54,640 Speaker 2: know what's happening, and so it interprets that as an 110 00:07:54,640 --> 00:07:57,760 Speaker 2: emergency situation, so where you either have to run for 111 00:07:57,840 --> 00:08:02,160 Speaker 2: your life or fight for your life. And your aerobic 112 00:08:02,320 --> 00:08:07,320 Speaker 2: energy system that you would usually use during exercise is 113 00:08:07,320 --> 00:08:11,000 Speaker 2: not fast enough to provide energy for your muscles, so 114 00:08:11,360 --> 00:08:17,160 Speaker 2: instead your muscles, so there's actually three energy systems. It 115 00:08:17,280 --> 00:08:23,480 Speaker 2: first depletes what's called phosphocreatine stores. They're very immediate and 116 00:08:23,920 --> 00:08:27,680 Speaker 2: this is basically energy you can tap in in an instant, 117 00:08:28,080 --> 00:08:31,800 Speaker 2: but it only lasts for about ten seconds. And then 118 00:08:31,960 --> 00:08:37,400 Speaker 2: your muscles have to use muscular glycogen, which is a 119 00:08:37,440 --> 00:08:42,839 Speaker 2: storage form of sugar stored directly in the muscle, and 120 00:08:43,280 --> 00:08:49,000 Speaker 2: because the energy demand is so sudden and so severe, 121 00:08:49,880 --> 00:08:53,960 Speaker 2: your muscles mobilize lots of glycogen, and the emphasis here 122 00:08:54,040 --> 00:08:57,640 Speaker 2: is on mobilize, So they take lots of glycogen out 123 00:08:57,640 --> 00:09:02,760 Speaker 2: of these muscle stores, about twenty five to thirty percent, 124 00:09:04,040 --> 00:09:06,959 Speaker 2: and then it actually uses only very very little of 125 00:09:06,960 --> 00:09:10,080 Speaker 2: that during the sprints because the sprints are so short, 126 00:09:10,120 --> 00:09:12,880 Speaker 2: so you start very severely and then you only go 127 00:09:12,960 --> 00:09:17,000 Speaker 2: for twenty seconds and then you'll recover again. With the 128 00:09:17,040 --> 00:09:22,160 Speaker 2: mobilization of the glycogen, a number of other molecules are 129 00:09:22,280 --> 00:09:25,800 Speaker 2: released that are bound to the glycogen, and that's AMPK 130 00:09:26,480 --> 00:09:32,199 Speaker 2: and then another molecule called PGC one alpha, and those 131 00:09:32,520 --> 00:09:38,360 Speaker 2: molecules are very powerful, very important signaling molecules. PGC one 132 00:09:38,440 --> 00:09:43,599 Speaker 2: alpha is what's called the master regulator for mitochondrial biogenesis. 133 00:09:44,360 --> 00:09:47,840 Speaker 2: So those are powerful signaling molecules that tell your body 134 00:09:47,920 --> 00:09:53,520 Speaker 2: to get fitter and stronger. And it's really just the 135 00:09:53,559 --> 00:09:58,040 Speaker 2: release of that molecules that trigger the adaptation. And that's 136 00:09:59,040 --> 00:10:02,240 Speaker 2: I think it's really import and to appreciate that nobody 137 00:10:02,280 --> 00:10:06,600 Speaker 2: gets fitter during a workout, so you don't get fitter 138 00:10:06,640 --> 00:10:09,760 Speaker 2: and stronger while you're working out. You get fitter and 139 00:10:09,800 --> 00:10:14,160 Speaker 2: stronger in the recovery between workouts. And so what the 140 00:10:14,200 --> 00:10:17,720 Speaker 2: workout has to do is has to send a signal, 141 00:10:18,000 --> 00:10:23,480 Speaker 2: hopefully a powerful signal to your body to for example, 142 00:10:23,520 --> 00:10:27,400 Speaker 2: build new muscles in this case, build more and larger 143 00:10:27,559 --> 00:10:33,439 Speaker 2: mindel chondria in the recovery period between workouts. And that's 144 00:10:33,520 --> 00:10:38,680 Speaker 2: exactly what we had achieved with those two maximum intensity sprints. 145 00:10:39,200 --> 00:10:41,880 Speaker 1: It's so fascinating. I mean, it's so counterintuitive. And I 146 00:10:41,920 --> 00:10:44,440 Speaker 1: remember a few years ago when I came across this 147 00:10:44,520 --> 00:10:48,040 Speaker 1: research for the first time. I was reading the one 148 00:10:48,040 --> 00:10:51,200 Speaker 1: minute workout by Professor Martin Gabala and I'm such a 149 00:10:51,280 --> 00:10:54,360 Speaker 1: huge fan of his work. And then I think that's 150 00:10:54,360 --> 00:10:57,720 Speaker 1: how I discovered the Carrol bike, because you informed me 151 00:10:57,920 --> 00:11:01,640 Speaker 1: that I was the first, the first user and purchaser 152 00:11:01,720 --> 00:11:04,000 Speaker 1: of the bike in Australia, which I feel very proud about. 153 00:11:04,559 --> 00:11:07,880 Speaker 1: I'm curious, so I would imagine that your job involves 154 00:11:07,880 --> 00:11:10,520 Speaker 1: a lot of travel where you're away from your Carol bike. 155 00:11:10,960 --> 00:11:17,400 Speaker 1: How like, how else can you achieve that maximal intensity 156 00:11:17,520 --> 00:11:20,720 Speaker 1: burst for twenty seconds, you know, when you don't have 157 00:11:20,800 --> 00:11:23,240 Speaker 1: access to the bike or obviously with you know, listeners 158 00:11:23,280 --> 00:11:26,760 Speaker 1: who don't have the luxury, imprivilege of having one of 159 00:11:26,760 --> 00:11:29,040 Speaker 1: these bikes at home, how do you do that? 160 00:11:30,200 --> 00:11:33,520 Speaker 2: So, first, I actually don't travel all that much, and 161 00:11:33,559 --> 00:11:36,319 Speaker 2: when I travel, then, for example, I'm also quite happy 162 00:11:36,520 --> 00:11:39,920 Speaker 2: to go for a half hour run or to focus 163 00:11:40,000 --> 00:11:44,400 Speaker 2: more on lifting in a gym. But no, there are 164 00:11:44,800 --> 00:11:49,760 Speaker 2: ways to you can try to do that. Now, in 165 00:11:51,200 --> 00:11:54,240 Speaker 2: and I should also say we've not invented the science 166 00:11:54,240 --> 00:11:58,000 Speaker 2: of rehits. So you mentioned professor Gibbarna, and we work 167 00:11:58,040 --> 00:12:02,640 Speaker 2: with him. He's doing research on our equipment now. But 168 00:12:03,960 --> 00:12:06,520 Speaker 2: there are other researchers in the field that have obviously 169 00:12:06,600 --> 00:12:11,960 Speaker 2: developed this training approach and the science of reheit before 170 00:12:12,080 --> 00:12:16,559 Speaker 2: Carrol bikes. We've built on their work and they use 171 00:12:16,679 --> 00:12:21,679 Speaker 2: research equipment in their labs. Those are fairly expensive bikes, 172 00:12:22,160 --> 00:12:24,560 Speaker 2: several times more expensive than the Carrow bike, that are 173 00:12:24,600 --> 00:12:29,120 Speaker 2: operated by a second person where they can switch on 174 00:12:29,840 --> 00:12:37,040 Speaker 2: the resistance at a precise level very rapidly, so that 175 00:12:37,080 --> 00:12:42,280 Speaker 2: the resistance kicks in immediately. And that's the people ask us, 176 00:12:42,280 --> 00:12:46,679 Speaker 2: why do you need a special bike? And so this 177 00:12:47,720 --> 00:12:49,840 Speaker 2: On a normal bike you have often a button, a 178 00:12:49,880 --> 00:12:53,479 Speaker 2: knob that you have to turn to increase the resistance, 179 00:12:53,600 --> 00:12:57,840 Speaker 2: or a lever to really get to your max intensity. 180 00:12:58,200 --> 00:13:01,640 Speaker 2: What you want to do is accelerate at very low resistance, 181 00:13:01,679 --> 00:13:04,559 Speaker 2: so that you pedal very very fast at a low resistance, 182 00:13:05,120 --> 00:13:10,000 Speaker 2: and then apply your optimal resistance at the right time, 183 00:13:10,920 --> 00:13:16,080 Speaker 2: very very rapidly. And so in a lab they've done 184 00:13:16,120 --> 00:13:19,040 Speaker 2: that with research equipment that's operated by a second person. 185 00:13:20,080 --> 00:13:23,160 Speaker 2: On our bikes. That's achieved with a computer control brake 186 00:13:23,360 --> 00:13:27,720 Speaker 2: and the software that optimizes the resistance for you and 187 00:13:27,800 --> 00:13:31,320 Speaker 2: also keeps optimizing the resistance as you get fitter and stronger, 188 00:13:32,200 --> 00:13:34,320 Speaker 2: and you're guided through the workout, and so it's quite 189 00:13:34,400 --> 00:13:39,120 Speaker 2: simple to perform it on a regular stationary bike. It's 190 00:13:39,200 --> 00:13:44,280 Speaker 2: quite hard to pedal as fast as you can take 191 00:13:44,280 --> 00:13:47,160 Speaker 2: your hand off the handlebar, dial in the right resistance 192 00:13:47,960 --> 00:13:50,800 Speaker 2: and then do those sprints. I find that very difficult. 193 00:13:50,840 --> 00:13:54,960 Speaker 2: In fact, when we've heard of the science, my first 194 00:13:55,000 --> 00:13:58,839 Speaker 2: reaction was to go out and buy a regular exercise 195 00:13:58,880 --> 00:14:04,000 Speaker 2: bike because I wanted to do We were not part 196 00:14:04,000 --> 00:14:06,560 Speaker 2: of the fitness industry. I just heard of rehead and 197 00:14:06,640 --> 00:14:09,440 Speaker 2: wanted to do it. Bought a regular exercise bike that 198 00:14:09,520 --> 00:14:12,479 Speaker 2: I thought might be suitable, and was very very disappointed 199 00:14:12,520 --> 00:14:15,520 Speaker 2: because the experience was nothing like what we've heard about 200 00:14:15,600 --> 00:14:19,760 Speaker 2: the science. And so then in a fit of madness, 201 00:14:19,800 --> 00:14:22,880 Speaker 2: we decided to develop an own exercise bike. And that's 202 00:14:23,160 --> 00:14:26,800 Speaker 2: the that is ten years ago and so, and we've 203 00:14:26,800 --> 00:14:30,080 Speaker 2: built a bike that's very very much optimized for that workout. 204 00:14:32,080 --> 00:14:35,560 Speaker 2: So you can try to use a normal bike. I 205 00:14:35,600 --> 00:14:38,320 Speaker 2: think it's very difficult and it's difficult enough and not 206 00:14:38,440 --> 00:14:41,800 Speaker 2: optimal and not satisfying enough for us to have gone 207 00:14:41,880 --> 00:14:46,440 Speaker 2: and developed an own bike. I think, just as word 208 00:14:46,440 --> 00:14:48,520 Speaker 2: of warning, I would probably not try to do it 209 00:14:48,560 --> 00:14:53,680 Speaker 2: on equipment like a treadmill, a stepper, an elliptical, a rowa, 210 00:14:53,960 --> 00:14:56,960 Speaker 2: just because I think the injury risk might be too 211 00:14:57,000 --> 00:15:00,240 Speaker 2: high for most people, because it's if you want to 212 00:15:00,280 --> 00:15:03,920 Speaker 2: reallydo maximum intensity sprints on a treadmill, for example, I 213 00:15:03,920 --> 00:15:06,560 Speaker 2: think there is for many phaople would be a risk. 214 00:15:08,040 --> 00:15:10,960 Speaker 1: So I'm wondering, like, what's the best alternative that doesn't 215 00:15:10,960 --> 00:15:14,320 Speaker 1: involve any equipment, you know, for someone that might be 216 00:15:14,400 --> 00:15:16,360 Speaker 1: listening and wanting to apply the science. 217 00:15:16,560 --> 00:15:20,600 Speaker 2: Yeah yeah, yeah, So running track, So just a sprint 218 00:15:20,720 --> 00:15:23,880 Speaker 2: track that would be my recommendation if you have no 219 00:15:23,960 --> 00:15:28,960 Speaker 2: equipment whatsoever, just a sprint track, so probably not like 220 00:15:29,000 --> 00:15:31,800 Speaker 2: a gravel path, but really you'd want a sprint track 221 00:15:31,920 --> 00:15:36,520 Speaker 2: and then kind of slow jog and then twenty seconds 222 00:15:36,560 --> 00:15:41,720 Speaker 2: all out like a tiger is chasing you, sprint, three 223 00:15:41,760 --> 00:15:46,120 Speaker 2: minute at rest, another twenty second all out sprint through 224 00:15:46,160 --> 00:15:50,320 Speaker 2: and then a cool down. So that is, if you 225 00:15:50,360 --> 00:15:53,600 Speaker 2: have no equipment whatsoever, I think would be my go 226 00:15:53,800 --> 00:15:56,920 Speaker 2: to alternative to the Carrol bike. 227 00:15:58,160 --> 00:16:01,920 Speaker 1: And so for you, you're doing the reheat training three 228 00:16:01,960 --> 00:16:04,160 Speaker 1: to four times a week, and even though it's only 229 00:16:04,200 --> 00:16:08,440 Speaker 1: taking five minutes, that's still it's an effort. It's five minutes. 230 00:16:08,480 --> 00:16:10,960 Speaker 1: So I'm curious as to how how did you make 231 00:16:11,000 --> 00:16:13,120 Speaker 1: that a habit in your life. 232 00:16:14,080 --> 00:16:17,800 Speaker 2: I think one thing is to reduce the hurdles as 233 00:16:17,840 --> 00:16:20,880 Speaker 2: much as possible. So first, it's very very short, so 234 00:16:21,800 --> 00:16:23,880 Speaker 2: I don't actually have an excuse that I don't have 235 00:16:23,960 --> 00:16:27,440 Speaker 2: time for it. Then second is I have a bike 236 00:16:27,520 --> 00:16:32,080 Speaker 2: at home next to my bed almost so as I 237 00:16:32,120 --> 00:16:35,600 Speaker 2: get up, it's just the first thing I do. It's 238 00:16:35,720 --> 00:16:41,320 Speaker 2: like brushing my teeth or shaving. It's something I don't 239 00:16:41,320 --> 00:16:43,480 Speaker 2: have to think about anymore, and I don't have to 240 00:16:43,560 --> 00:16:47,440 Speaker 2: negotiate with myself. It's just there, takes very little time. 241 00:16:47,840 --> 00:16:50,440 Speaker 2: I know exactly what happens to my body. I feel 242 00:16:50,440 --> 00:16:54,960 Speaker 2: the benefits and results, and so it's something that I 243 00:16:55,040 --> 00:17:02,560 Speaker 2: can do very easily. Also, like the quantification that I 244 00:17:02,680 --> 00:17:06,520 Speaker 2: see every day, kind of how I perform that, I'm still, 245 00:17:07,520 --> 00:17:09,439 Speaker 2: you know, up there, get a little kick out of 246 00:17:10,480 --> 00:17:12,879 Speaker 2: making it into the top ten from time to time, 247 00:17:13,880 --> 00:17:19,200 Speaker 2: but relatively often. Yeah, I think reducing the hurdles as 248 00:17:19,280 --> 00:17:22,320 Speaker 2: much as possible and then kind of getting a quantification 249 00:17:22,400 --> 00:17:30,000 Speaker 2: of visualization of apologies off the results and that did 250 00:17:30,040 --> 00:17:32,080 Speaker 2: it for me and made it easy to make it 251 00:17:32,160 --> 00:17:32,600 Speaker 2: and have it. 252 00:17:33,920 --> 00:17:34,080 Speaker 3: Now. 253 00:17:34,119 --> 00:17:36,600 Speaker 1: You mentioned that there are a few health markers that 254 00:17:36,720 --> 00:17:41,320 Speaker 1: have improved since you've been doing the rehit exercise. I'd 255 00:17:41,400 --> 00:17:44,880 Speaker 1: love to know what are the various health markers that 256 00:17:44,960 --> 00:17:48,840 Speaker 1: you tend to track when you're thinking about your overall 257 00:17:49,200 --> 00:17:50,359 Speaker 1: health and well being. 258 00:17:51,800 --> 00:17:57,160 Speaker 2: View to max or your fitness is probably no way 259 00:17:57,280 --> 00:17:59,000 Speaker 2: and take out the probably, so I just make a 260 00:17:59,000 --> 00:18:03,719 Speaker 2: big statement. Viewt max is the most important health marker. 261 00:18:05,640 --> 00:18:12,280 Speaker 2: It's the strongest correlate to life expectancy. Improving your votwo 262 00:18:12,359 --> 00:18:18,000 Speaker 2: max by ten percent has been shown to increase your lifespan, 263 00:18:18,200 --> 00:18:22,040 Speaker 2: your life expectancy, healthy life expectancy by two years and 264 00:18:22,920 --> 00:18:28,240 Speaker 2: other way around. That's really shocking low cardio respiratory fitness, 265 00:18:28,760 --> 00:18:32,440 Speaker 2: So that's low VO two max. Low cardio respiratory fitness 266 00:18:33,080 --> 00:18:39,960 Speaker 2: leads to more avoidable deaths than smoking, diabetes, and obesity combined. 267 00:18:40,520 --> 00:18:45,800 Speaker 2: So we have really an inactivity epidemic. And many people 268 00:18:45,840 --> 00:18:48,600 Speaker 2: think of exercise as a way to lose weight, but 269 00:18:49,000 --> 00:18:52,720 Speaker 2: really that's wrong way around. The objective is even a 270 00:18:52,720 --> 00:18:56,240 Speaker 2: different one. It's much more important to have good cardio 271 00:18:56,280 --> 00:19:02,280 Speaker 2: respiratory fitness than how much you actually way. So so 272 00:19:03,160 --> 00:19:06,240 Speaker 2: my fitness and that's the Carrol Fitness Score offers that. 273 00:19:06,640 --> 00:19:12,600 Speaker 2: Carrol offers a lot of metrics around the workouts, my 274 00:19:12,720 --> 00:19:18,080 Speaker 2: peak power, my energy output, things like that. But my 275 00:19:18,200 --> 00:19:21,680 Speaker 2: fitness score, that's something I track carefully. I also do 276 00:19:21,760 --> 00:19:26,199 Speaker 2: every now and then. It's called an FDP test or 277 00:19:26,200 --> 00:19:30,480 Speaker 2: we're just launching now. Also a view to max test 278 00:19:30,640 --> 00:19:35,399 Speaker 2: on the bike that that measures your estimated view to 279 00:19:35,520 --> 00:19:39,280 Speaker 2: max directly. The fitness score is a is it if 280 00:19:39,320 --> 00:19:41,840 Speaker 2: you want a proxy or something that that mirrors it, 281 00:19:41,920 --> 00:19:46,800 Speaker 2: but it's it's just not the same thing. So that's 282 00:19:46,840 --> 00:19:49,199 Speaker 2: that's a very important part of it. Measuring my my 283 00:19:49,240 --> 00:19:54,560 Speaker 2: fitness levels. In terms of strength, I have a different 284 00:19:55,160 --> 00:19:59,240 Speaker 2: I love this. This is something I do kind of 285 00:19:59,280 --> 00:20:01,680 Speaker 2: on the odd is where I don't do Carol. At home, 286 00:20:01,720 --> 00:20:06,440 Speaker 2: I do a short lifting routine and and every weekend 287 00:20:06,520 --> 00:20:08,560 Speaker 2: I would go. I do that with my son and 288 00:20:08,560 --> 00:20:11,719 Speaker 2: we're very passionate about it. We do weightlifting, and so 289 00:20:13,119 --> 00:20:18,080 Speaker 2: I like the powerlifting split. So my my bench press, 290 00:20:18,160 --> 00:20:22,560 Speaker 2: my deadlift and my squat, I try to yeah, hit 291 00:20:22,640 --> 00:20:28,040 Speaker 2: and we do. We do one rep maxis every weekend, 292 00:20:28,119 --> 00:20:30,800 Speaker 2: and so I know very well exactly where I stand 293 00:20:30,880 --> 00:20:35,040 Speaker 2: on all of those and and like to improve that. 294 00:20:35,119 --> 00:20:37,879 Speaker 2: And I'm actually very glad that I'm still improving that 295 00:20:37,960 --> 00:20:42,160 Speaker 2: my son improves it every week and I go up sometimes. 296 00:20:42,920 --> 00:20:45,080 Speaker 2: I also pleased when I when I can when I'm 297 00:20:45,080 --> 00:20:45,720 Speaker 2: not going down. 298 00:20:46,400 --> 00:20:50,840 Speaker 1: And what do those short morning lifting routines look like? 299 00:20:50,920 --> 00:20:53,120 Speaker 1: So you've got sort of like the one big hard 300 00:20:53,160 --> 00:20:55,159 Speaker 1: session on the weekend, but what were the what do 301 00:20:55,320 --> 00:20:56,639 Speaker 1: the mini sessions look like? 302 00:20:57,800 --> 00:21:04,680 Speaker 2: That's four or five body weight exercises, just single set 303 00:21:04,960 --> 00:21:11,000 Speaker 2: to failure. So it's once very simple steps, push ups, 304 00:21:11,119 --> 00:21:16,159 Speaker 2: pull ups, rows, and overhead press five five exercises. So 305 00:21:16,240 --> 00:21:19,080 Speaker 2: this is all more upper body focused because lower body 306 00:21:19,200 --> 00:21:23,720 Speaker 2: I find I get with the Carrol Bike. Actually a 307 00:21:23,760 --> 00:21:27,040 Speaker 2: lot of relevant stimulus into my legs from doing those 308 00:21:27,080 --> 00:21:30,560 Speaker 2: sprints because the forces are so high that it's also 309 00:21:30,600 --> 00:21:36,359 Speaker 2: relevant for strength training. But with those whole body exercises, 310 00:21:36,600 --> 00:21:40,080 Speaker 2: all exercises that involve more than one joint, So I 311 00:21:40,119 --> 00:21:44,440 Speaker 2: don't do any isolation exercises. I try to do always 312 00:21:44,640 --> 00:21:50,680 Speaker 2: whole body exercises and then just a single set to failure. 313 00:21:51,320 --> 00:21:54,439 Speaker 2: That's kind of keeps me. I find that that's a 314 00:21:54,480 --> 00:22:00,240 Speaker 2: good maintenance load through the week, and then on the 315 00:22:00,280 --> 00:22:05,160 Speaker 2: weekend we do a long session where we do first 316 00:22:05,320 --> 00:22:10,280 Speaker 2: like really try to do one rep access and also 317 00:22:10,880 --> 00:22:13,159 Speaker 2: get some more volume in. So you probably have to 318 00:22:13,200 --> 00:22:15,919 Speaker 2: do I think that the general guide is ten sets 319 00:22:15,960 --> 00:22:20,960 Speaker 2: per per muscle group per week, and so doing say 320 00:22:21,000 --> 00:22:24,359 Speaker 2: three to four sets at home during the week and 321 00:22:24,400 --> 00:22:29,600 Speaker 2: then two times three on the weekend, that gives me 322 00:22:29,680 --> 00:22:33,280 Speaker 2: that level of stimulus. 323 00:22:32,880 --> 00:22:36,399 Speaker 1: And stretching and mobility work. I know that that's I 324 00:22:36,400 --> 00:22:39,080 Speaker 1: guess the third pillar if you, like, if you're a 325 00:22:39,080 --> 00:22:43,600 Speaker 1: fitness or retaine, what do you do around stretching and mobility? 326 00:22:43,840 --> 00:22:51,160 Speaker 2: So also just a short routine of like right standard 327 00:22:51,280 --> 00:22:58,040 Speaker 2: yoga poolsies so like child position, downwards dogs, the bending 328 00:22:58,080 --> 00:23:00,639 Speaker 2: ofver kind of touching my anchors. I don't even know 329 00:23:00,680 --> 00:23:04,200 Speaker 2: all the names of them. But a short routine to 330 00:23:04,800 --> 00:23:10,760 Speaker 2: stretch the main muscle groups. Because it's again and I 331 00:23:10,760 --> 00:23:15,320 Speaker 2: think I've underappreciated that in the past, that mobility is 332 00:23:15,400 --> 00:23:20,560 Speaker 2: actually a very important part of fitness, and so that's 333 00:23:22,000 --> 00:23:24,280 Speaker 2: I can do that even in less than ten minutes. 334 00:23:24,280 --> 00:23:27,480 Speaker 2: So that's like five to ten minutes just moving through 335 00:23:28,440 --> 00:23:31,679 Speaker 2: a series of yoga proses, not to terribly long, holding 336 00:23:31,720 --> 00:23:35,199 Speaker 2: them each like twenty thirty seconds. But if I do 337 00:23:35,280 --> 00:23:41,240 Speaker 2: that consistently, my mobility improves has improved a lot. 338 00:23:41,640 --> 00:23:44,440 Speaker 1: And how did you decide on what's the series of 339 00:23:44,560 --> 00:23:48,120 Speaker 1: yoga poses? Was there like a program that you did 340 00:23:48,200 --> 00:23:51,520 Speaker 1: or a video that you know, an instructional video? What 341 00:23:51,520 --> 00:23:52,199 Speaker 1: did that look like? 342 00:23:53,080 --> 00:23:57,680 Speaker 2: So as it happened, a team put together a fitness guide. 343 00:23:58,480 --> 00:24:01,080 Speaker 2: We call it our Fitness White Place, and we've suggested 344 00:24:01,280 --> 00:24:04,800 Speaker 2: a series of six yogus this so I just adopted 345 00:24:04,800 --> 00:24:07,480 Speaker 2: those amazing it's to download on our website. 346 00:24:07,600 --> 00:24:10,320 Speaker 1: Great, I will. I'll make sure that I get a 347 00:24:10,359 --> 00:24:12,159 Speaker 1: link from you to put in the show notes so 348 00:24:12,200 --> 00:24:15,679 Speaker 1: that listeners can can check that out and do their 349 00:24:15,680 --> 00:24:22,400 Speaker 1: own mobility workout. We will be back soon with all 350 00:24:22,480 --> 00:24:27,320 Speaker 1: Rick talking about his numerous experiments into biohacking and which 351 00:24:27,400 --> 00:24:30,760 Speaker 1: tools he still uses. If you're looking for more tips 352 00:24:30,800 --> 00:24:34,040 Speaker 1: to improve the way you work and live, I write 353 00:24:34,080 --> 00:24:36,840 Speaker 1: a weekly newsletter where I share practical and simple to 354 00:24:36,880 --> 00:24:39,919 Speaker 1: apply tips to improve your life. You can sign up 355 00:24:39,960 --> 00:24:45,080 Speaker 1: for that at Amantha dot substack dot com. That's Amantha 356 00:24:45,280 --> 00:24:54,080 Speaker 1: dot substack dot com. Now, I know you've done a 357 00:24:54,080 --> 00:24:57,280 Speaker 1: bit of bio hacking, and you've had some experiments that 358 00:24:57,280 --> 00:25:01,000 Speaker 1: have worked and some that have that haven't. I know 359 00:25:01,040 --> 00:25:03,680 Speaker 1: the Muse headband was something you tried for a while. 360 00:25:03,720 --> 00:25:07,040 Speaker 1: Can you tell me about sort of how you went 361 00:25:07,160 --> 00:25:10,679 Speaker 1: with that and whether that's still something that you incorporate 362 00:25:10,840 --> 00:25:11,040 Speaker 1: or not. 363 00:25:12,480 --> 00:25:16,880 Speaker 2: So it's something that I very much recommend and that 364 00:25:17,160 --> 00:25:21,680 Speaker 2: I like and that worked and works actually really well 365 00:25:21,760 --> 00:25:22,520 Speaker 2: for me, and. 366 00:25:22,720 --> 00:25:25,879 Speaker 1: It's probably worth actually you explaining what is the Mu's 367 00:25:25,920 --> 00:25:28,000 Speaker 1: headband For those that are not familiar. 368 00:25:27,680 --> 00:25:32,119 Speaker 2: With it, It's a headband you fit around your front 369 00:25:32,280 --> 00:25:39,119 Speaker 2: your head. It measures as I understand it. You're so 370 00:25:39,200 --> 00:25:47,640 Speaker 2: it's not an ECG but a yeah, an electro encephalo brama. 371 00:25:47,720 --> 00:25:49,320 Speaker 2: Is that what you call it? I don't know. So 372 00:25:49,359 --> 00:25:54,200 Speaker 2: it measures your brain waves essentially and can measure your 373 00:25:54,200 --> 00:25:58,520 Speaker 2: brain activity. And as you try to meditate, you try 374 00:25:58,520 --> 00:26:04,240 Speaker 2: to clear your thoughts, and so you have headphones in 375 00:26:04,560 --> 00:26:11,960 Speaker 2: listen to essentially guided meditation and have immediate biofeedback whether 376 00:26:12,040 --> 00:26:18,440 Speaker 2: you achieved to clear your mind and you the biofeedback 377 00:26:18,520 --> 00:26:21,320 Speaker 2: is in the form of weather sounds. So if you 378 00:26:22,080 --> 00:26:25,760 Speaker 2: if your thoughts drift away and and you're thinking about 379 00:26:25,760 --> 00:26:29,399 Speaker 2: something else. While you're trying to to clear your mind, 380 00:26:30,840 --> 00:26:35,639 Speaker 2: you hear more thundery, rainy, stormy background. And as you 381 00:26:35,800 --> 00:26:38,600 Speaker 2: as you clear your mind and focus on your breath, 382 00:26:39,119 --> 00:26:44,200 Speaker 2: you you hear only you know, sunshine or calmer rain. 383 00:26:44,280 --> 00:26:47,200 Speaker 2: And if it's if you're really achieve it to clear 384 00:26:47,240 --> 00:26:53,160 Speaker 2: your mind, to hear some some birds tweeting, tweet chirping, 385 00:26:53,760 --> 00:26:58,199 Speaker 2: and so that's something that worked very well for me. Two, 386 00:27:00,680 --> 00:27:03,199 Speaker 2: you had to meditate for short periods. 387 00:27:03,680 --> 00:27:06,080 Speaker 1: Do you feel like it makes a difference, particularly during 388 00:27:06,080 --> 00:27:10,159 Speaker 1: stressful times, when I guess is where we need meditation 389 00:27:10,480 --> 00:27:15,720 Speaker 1: and mindfulness arguably the most. Do you feel the impact? 390 00:27:17,160 --> 00:27:21,119 Speaker 2: I think if I do it before going to bed, 391 00:27:21,320 --> 00:27:25,760 Speaker 2: and that's what I would typically do, I feel it 392 00:27:25,800 --> 00:27:29,680 Speaker 2: improves sleep quality. On the other hand, I feel that 393 00:27:29,680 --> 00:27:35,719 Speaker 2: I'm quite a resilient person, so it's I trust that 394 00:27:35,760 --> 00:27:38,199 Speaker 2: it's a good thing, and I do feel that I 395 00:27:38,280 --> 00:27:41,040 Speaker 2: sleep better after I've done it, So yes, very much, 396 00:27:41,240 --> 00:27:45,399 Speaker 2: But it's it's it's it's less noticeable for me. So 397 00:27:45,480 --> 00:27:48,040 Speaker 2: if I think about like the hierarchy of things that 398 00:27:48,080 --> 00:27:51,840 Speaker 2: I can do to to feel better, I think number 399 00:27:51,840 --> 00:27:56,399 Speaker 2: one is sleep. That's that's the most important and most 400 00:27:56,440 --> 00:28:01,040 Speaker 2: immediate thing. Number two is exercise. Number three is probably 401 00:28:01,400 --> 00:28:04,800 Speaker 2: what I eat, and then there's a range of other 402 00:28:04,880 --> 00:28:10,920 Speaker 2: things and meditation would come there. So it's much less 403 00:28:10,960 --> 00:28:14,840 Speaker 2: immediate and much less noticeable than exercise, much less noticeable 404 00:28:14,880 --> 00:28:18,840 Speaker 2: than sleep. But it's very helpful to get good sleep, 405 00:28:18,880 --> 00:28:23,080 Speaker 2: for example. So hence, yes, it's a very useful tool 406 00:28:23,160 --> 00:28:25,240 Speaker 2: to have in your toolkit. 407 00:28:26,359 --> 00:28:28,600 Speaker 1: I know that something else you use, speaking of sleep, 408 00:28:28,800 --> 00:28:34,399 Speaker 1: is the Aura ring. Can you tell me how you 409 00:28:34,520 --> 00:28:36,199 Speaker 1: use the Aura ring? And for those that are not 410 00:28:36,240 --> 00:28:40,000 Speaker 1: familiar with aura, it's essentially a ring that goes on 411 00:28:40,040 --> 00:28:44,240 Speaker 1: your finger that measures various things like body temperature, heart 412 00:28:44,320 --> 00:28:50,360 Speaker 1: rate variability, heart rate movement. So tell me, tell me 413 00:28:50,480 --> 00:28:54,080 Speaker 1: how you use your aura and what kind of metrics 414 00:28:54,120 --> 00:28:57,320 Speaker 1: you're looking at, what experiments maybe you've you've run with 415 00:28:57,400 --> 00:28:57,840 Speaker 1: your aura. 416 00:28:59,320 --> 00:29:04,120 Speaker 3: The ORR ring is for me more a tool to 417 00:29:04,280 --> 00:29:09,400 Speaker 3: hold me accountable and keep me disciplined when the disciplined 418 00:29:09,400 --> 00:29:10,680 Speaker 3: when it comes to sleep. 419 00:29:11,280 --> 00:29:13,400 Speaker 2: So I don't need the ORR ring to know whether 420 00:29:13,400 --> 00:29:18,160 Speaker 2: I've slept well or not. That's I can tell that 421 00:29:18,200 --> 00:29:22,880 Speaker 2: because it's so obvious what the URA ring does is 422 00:29:23,840 --> 00:29:27,920 Speaker 2: first there's a nice reminder to prioritize sleep. And I 423 00:29:27,920 --> 00:29:30,640 Speaker 2: think that's that's a really important function of it, that 424 00:29:30,680 --> 00:29:37,640 Speaker 2: it's a nice reminder too to prioritize sleep. And it 425 00:29:37,720 --> 00:29:41,320 Speaker 2: has a sleep score and you can see how much 426 00:29:41,360 --> 00:29:46,640 Speaker 2: time you spent in various phases of your sleep, and 427 00:29:46,680 --> 00:29:50,440 Speaker 2: so offers. Again there's this bit of quantification that if 428 00:29:50,480 --> 00:29:56,000 Speaker 2: you have slightly competitive streak in you, and this is 429 00:29:56,000 --> 00:29:59,160 Speaker 2: obviously just competing with yourself, but if you're if you 430 00:29:59,680 --> 00:30:01,960 Speaker 2: if you have that, and I certainly have that that 431 00:30:02,000 --> 00:30:04,760 Speaker 2: I want to do well and I like to I 432 00:30:04,840 --> 00:30:06,880 Speaker 2: like to beat my Carol scores every day. I like 433 00:30:06,960 --> 00:30:09,920 Speaker 2: to lift every weekend heavier weights, and I want to 434 00:30:11,080 --> 00:30:15,800 Speaker 2: achieve good sleep scores. So there's an element of quantification 435 00:30:16,120 --> 00:30:22,200 Speaker 2: and gamification if you want that helps you prioritize sleep. 436 00:30:23,760 --> 00:30:26,920 Speaker 1: I know that's something else that you use is a 437 00:30:27,040 --> 00:30:31,040 Speaker 1: risk band to measure blood pressure. Can you can you 438 00:30:31,120 --> 00:30:34,320 Speaker 1: tell me about this device and what it's called and 439 00:30:34,360 --> 00:30:34,920 Speaker 1: what it does. 440 00:30:35,720 --> 00:30:40,280 Speaker 2: So it's it's a small risk band that I wear again, 441 00:30:40,400 --> 00:30:44,400 Speaker 2: not all the time, but especially when I when I 442 00:30:44,400 --> 00:30:54,240 Speaker 2: make changes. That measures blood pressure over a continuous so 443 00:30:54,240 --> 00:30:59,000 Speaker 2: it's not it measures it takes many measurements during the day. 444 00:30:59,040 --> 00:31:02,040 Speaker 2: It's not quite continuous in the sense that at any 445 00:31:02,080 --> 00:31:06,120 Speaker 2: time measures your blood pressure, but you get over the 446 00:31:06,160 --> 00:31:10,400 Speaker 2: course of the day continuous readings of your blood pressure. 447 00:31:10,440 --> 00:31:12,160 Speaker 1: And what's the device called. 448 00:31:12,960 --> 00:31:17,280 Speaker 2: It's it's Actia. It's a k T I I a 449 00:31:17,280 --> 00:31:24,160 Speaker 2: Actia and with the Actia band I can wear it. 450 00:31:24,200 --> 00:31:27,600 Speaker 2: So it's it's a very small wristband. It gets calibrated 451 00:31:27,720 --> 00:31:31,200 Speaker 2: via a blood pressure like a connected blood blood pressure sleeve, 452 00:31:33,000 --> 00:31:36,320 Speaker 2: and then it measures it with an optical sensor by 453 00:31:36,360 --> 00:31:40,200 Speaker 2: the color or tone of your skin throughout the day. 454 00:31:41,920 --> 00:31:44,400 Speaker 2: So that allows me to monitor my blood pressure and 455 00:31:44,440 --> 00:31:49,360 Speaker 2: make sure that I do everything I can to keep 456 00:31:49,360 --> 00:31:55,520 Speaker 2: it at an optimal level. And that's so, and my 457 00:31:55,520 --> 00:31:58,600 Speaker 2: blood pressure is now at an optimal level. So some 458 00:31:58,720 --> 00:32:02,320 Speaker 2: part of this was also if you want just reassurance 459 00:32:04,320 --> 00:32:08,000 Speaker 2: and and steps to improve blood pressure, exercise is really important. 460 00:32:08,120 --> 00:32:11,520 Speaker 2: One can do certain types of exercises that help more so, 461 00:32:11,560 --> 00:32:16,800 Speaker 2: for example, planks or or or like like static holes 462 00:32:17,600 --> 00:32:23,120 Speaker 2: apparently the most powerful exercises to improve blood pressure. You 463 00:32:23,120 --> 00:32:28,000 Speaker 2: can even just clench your fist with with the UH 464 00:32:28,080 --> 00:32:31,400 Speaker 2: and and just with through through grip exercises. 465 00:32:32,040 --> 00:32:35,200 Speaker 1: Wow, I had no idea about that. 466 00:32:36,960 --> 00:32:39,560 Speaker 2: Yes, no, that and there is solid research about that, 467 00:32:40,040 --> 00:32:44,240 Speaker 2: so I so that would be one thing you can 468 00:32:44,280 --> 00:32:48,920 Speaker 2: do other than medication. So exercise is really important, weight 469 00:32:49,120 --> 00:32:55,200 Speaker 2: is relatively important, and I think I think salt, intake, coffee, 470 00:32:55,440 --> 00:32:59,800 Speaker 2: those those things matter. And so what I find really 471 00:33:00,840 --> 00:33:03,719 Speaker 2: useful actually about the So first there's reassurance, and then 472 00:33:03,720 --> 00:33:06,160 Speaker 2: the other thing is when I change something, to just 473 00:33:06,320 --> 00:33:09,400 Speaker 2: monitor the impact of that change on my blood pressure. 474 00:33:10,680 --> 00:33:14,400 Speaker 2: So a few months back I made a conscious decision 475 00:33:14,440 --> 00:33:19,640 Speaker 2: to put on good five kilograms, so because I wanted 476 00:33:19,680 --> 00:33:23,600 Speaker 2: to just get as strong as possible, and so it 477 00:33:23,680 --> 00:33:29,200 Speaker 2: was for me, I wanted to prioritize putting on muscle 478 00:33:29,320 --> 00:33:32,800 Speaker 2: over staying as lean as possible, and so it made 479 00:33:32,920 --> 00:33:35,560 Speaker 2: a quite conscious decision, Okay, I'm gonna eat more now, 480 00:33:35,640 --> 00:33:38,080 Speaker 2: and I'm going to put on like five six seven 481 00:33:38,160 --> 00:33:42,080 Speaker 2: kilos of of weight just to get stronger, to get 482 00:33:42,080 --> 00:33:44,920 Speaker 2: as strong as I can at forty six. So it's 483 00:33:44,920 --> 00:33:46,880 Speaker 2: not so easy to put on a lot of muscle 484 00:33:46,960 --> 00:33:55,200 Speaker 2: mass without without kind of performance enhancing drugs in my age, 485 00:33:55,280 --> 00:34:01,320 Speaker 2: and especially without also just just bulking up generally. And 486 00:34:01,360 --> 00:34:04,600 Speaker 2: so then it was a really useful tool to make 487 00:34:04,640 --> 00:34:09,919 Speaker 2: that change in body weight and make sure that this 488 00:34:10,000 --> 00:34:15,759 Speaker 2: didn't negatively affect blood pressure, for example. And that's why 489 00:34:15,800 --> 00:34:18,840 Speaker 2: I really appreciate that that risk band, and so I 490 00:34:18,880 --> 00:34:25,200 Speaker 2: wear it. Yeah, not not permanently, but definitely in periods 491 00:34:25,280 --> 00:34:29,640 Speaker 2: where I make changes or where I know or where 492 00:34:29,640 --> 00:34:34,840 Speaker 2: I was forced to make changes to then just reassure 493 00:34:34,880 --> 00:34:37,719 Speaker 2: myself that, yes, this didn't have a negative impact on 494 00:34:37,760 --> 00:34:38,480 Speaker 2: blood pressure. 495 00:34:39,480 --> 00:34:44,000 Speaker 1: Amazing, Ol Rick, This has been absolutely fascinating to talk 496 00:34:44,040 --> 00:34:47,960 Speaker 1: to you, the person that created this amazing exercise bike 497 00:34:48,040 --> 00:34:53,919 Speaker 1: that I have absolutely loved for gosh, seven or eight 498 00:34:54,000 --> 00:34:57,799 Speaker 1: years that I've had my Carol Bike. So thank you 499 00:34:57,880 --> 00:35:01,840 Speaker 1: for sharing your retail around health and what has worked 500 00:35:01,840 --> 00:35:06,200 Speaker 1: for you. It's been so interesting hearing about them. 501 00:35:06,480 --> 00:35:09,359 Speaker 2: Thank you for having me and yashell, thank you. 502 00:35:09,360 --> 00:35:11,880 Speaker 1: For listening to how I work. If you want to 503 00:35:11,960 --> 00:35:15,120 Speaker 1: learn more about some of the research all Rick spoke about, 504 00:35:15,480 --> 00:35:20,320 Speaker 1: go to Carolbike dot com. If you enjoyed today's episode, 505 00:35:20,400 --> 00:35:23,600 Speaker 1: I would love to ask a favor. Click follow on 506 00:35:23,760 --> 00:35:26,000 Speaker 1: the podcast app that you're listening to this on, and 507 00:35:26,160 --> 00:35:29,640 Speaker 1: if you're feeling really generous, leave a review for the show. 508 00:35:30,480 --> 00:35:34,239 Speaker 1: Following this podcast and leaving reviews helps How I Work 509 00:35:34,320 --> 00:35:37,359 Speaker 1: find new listeners, and your support is one of the 510 00:35:37,400 --> 00:35:41,920 Speaker 1: things that makes this podcast possible. Thank you for sharing 511 00:35:41,960 --> 00:35:44,120 Speaker 1: part of your day with me by listening to How 512 00:35:44,160 --> 00:35:46,920 Speaker 1: I Work. If you're keen for more tips on how 513 00:35:46,960 --> 00:35:50,880 Speaker 1: to work better, connect with me via LinkedIn or Instagram. 514 00:35:50,960 --> 00:35:54,480 Speaker 1: I'm very easy to find. Just search for Amantha Imba. 515 00:35:55,480 --> 00:35:59,520 Speaker 1: How I Work was recorded on the traditional land of 516 00:35:59,600 --> 00:36:02,279 Speaker 1: the world and Jury people part of the cool And Nation. 517 00:36:03,120 --> 00:36:05,719 Speaker 1: I am so grateful for being able to work and 518 00:36:05,880 --> 00:36:08,399 Speaker 1: live on this beautiful land, and I want to pay 519 00:36:08,520 --> 00:36:13,000 Speaker 1: my respects to elder's past, present and emerging. How I 520 00:36:13,080 --> 00:36:16,160 Speaker 1: Work is produced by Inventium with production support from Dead 521 00:36:16,200 --> 00:36:19,640 Speaker 1: Set Studios. The producer for this episode was Liam Riordon, 522 00:36:19,960 --> 00:36:22,120 Speaker 1: and thank you to Martin Nimba who did the audio 523 00:36:22,160 --> 00:36:25,360 Speaker 1: mix and makes everything sound better than it would have otherwise.