Latest / Total Barnage / Our Most Controversial Fitness Takes?!?! Wearables, Diet, and Social Media

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Our Most Controversial Fitness Takes?!?! Wearables, Diet, and Social Media · Total Barnage

• 0:00
  SPEAKER_03: Welcome back to Total Barnage.
• 0:01
  SPEAKER_03: Today's episode, we're gonna go straight into it.
• 0:04
  SPEAKER_03: Today's episode, Charlotte and I.
• 0:06
  SPEAKER_03: Say hi, Charlotte.
• 0:07
  SPEAKER_03: Hello.
• 0:08
  SPEAKER_03: Today today's episode is about uh hot takes and controversial opinions.
• 0:14
  SPEAKER_03: And we're also sponsored by Ankle Swingers today.
• 0:17
  SPEAKER_03: We're sponsored by Ankle Swingers.
• 0:19
  SPEAKER_03: We're out again, we're outside.
• 0:20
  SPEAKER_03: The weather has hit post Easter and uh we're out on the farm at the gym.
• 0:27
  SPEAKER_03: Spring is springing.
• 0:28
  SPEAKER_03: You didn't join us for the last.
• 0:30
  SPEAKER_00: I didn't, and I was quite jealous.
• 0:31
  unknown: Yeah.
• 0:31
  SPEAKER_03: But we've had upgrades.
• 0:32
  SPEAKER_03: We've got now we've got comfy chairs.
• 0:35
  SPEAKER_00: Very comfy chairs.
• 0:36
  SPEAKER_03: AKA just chairs with backs on them.
• 0:39
  SPEAKER_00: Oh, there goes the there goes the bag.
• 0:42
  SPEAKER_03: Um but yeah, if you do hear, you know, a blustery wind, um, don't be alarmed.
• 0:46
  SPEAKER_03: That's just nature doing its thing.
• 0:48
  SPEAKER_00: Just soak up the vibes.
• 0:50
  SPEAKER_00: All right, everybody.
• 0:51
  SPEAKER_03: But today's gonna be about controversial opinions.
• 0:53
  SPEAKER_03: Um Charlotte and I have both brought, well, I've you know, decided to just uh I'm trying to indoctrinate people really.
• 1:00
  SPEAKER_03: This is propaganda for journaling, is every podcast I'm now gonna bring my journal.
• 1:03
  SPEAKER_00: Charlie's not a tech guy, he's a he's a he's a journal guy.
• 1:07
  SPEAKER_00: I'm a tech girl.
• 1:08
  SPEAKER_03: Yeah, your phone's.
• 1:09
  SPEAKER_00: I'm an addict.
• 1:10
  SPEAKER_03: I just found out that you use your phone as your alarm in the morning.
• 1:14
  SPEAKER_00: I think that's a very common thing, Charles.
• 1:16
  SPEAKER_03: Just because it's common doesn't mean that, you know, most of America's obese.
• 1:19
  SPEAKER_03: Doesn't mean that's healthy.
• 1:22
  SPEAKER_00: Uh I'm a sheep.
• 1:23
  SPEAKER_03: Fair enough.
• 1:24
  SPEAKER_00: I would love to have a I you know what I'd love to have?
• 1:27
  SPEAKER_00: The Phillips Loomy alarm, the light.
• 1:31
  SPEAKER_03: Okay.
• 1:32
  SPEAKER_00: But I would get scared that I wouldn't wake up to the bright light.
• 1:34
  SPEAKER_00: It's aggressive because one of my best mates has one.
• 1:37
  SPEAKER_00: They are very bright.
• 1:39
  SPEAKER_00: How bright does it go?
• 1:40
  SPEAKER_00: Very bright.
• 1:41
  SPEAKER_00: You walk I remember walking into her room at uni.
• 1:43
  SPEAKER_00: No, honestly.
• 1:44
  SPEAKER_00: Shout out to Chloe.
• 1:45
  SPEAKER_00: I remember she probably isn't listening.
• 1:47
  SPEAKER_00: I probably I walked into her room at uni one morning and she she worked at next room for you.
• 1:52
  SPEAKER_00: She was working, and I walked in and her room, and I was like, a movie set.
• 1:59
  SPEAKER_00: Burning, yeah, really.
• 2:00
  SPEAKER_00: It's like brighter than that.
• 2:02
  SPEAKER_00: Yeah, crazy bright.
• 2:03
  SPEAKER_00: What the sun pretty bright, brighter than that that big old fire in the in the sky.
• 2:08
  SPEAKER_00: Yeah.
• 2:09
  SPEAKER_03: Well, no, I was I was just gonna put forward that you know, I think that that could be, I think that that's you know, we won't we won't go into it.
• 2:15
  SPEAKER_03: Um, but I just don't think that you should have your phone in your bedroom.
• 2:18
  SPEAKER_03: Yeah, I think you gotta keep it downstairs.
• 2:20
  SPEAKER_00: Ben's vlogging over there.
• 2:22
  SPEAKER_00: Yeah, yeah.
• 2:23
  SPEAKER_00: Hey, what's up, guys?
• 2:24
  SPEAKER_03: But okay, right, right.
• 2:26
  SPEAKER_03: First, let's not get sidetracked, shark.
• 2:28
  SPEAKER_03: Let's not get sidetracked.
• 2:29
  SPEAKER_03: Let's not first controversial take is for me, get rid of all wearables, get rid of smart watches.
• 2:42
  SPEAKER_00: So is is this a you opinion?
• 2:45
  SPEAKER_03: This I to be fair, I for the most part back it, which is you might call me a hypocrite because I am literally wearing and I use my watch on a daily basis.
• 2:56
  SPEAKER_03: Um I just think that we've kind of lost the ability to listen to our body and tune into like how we're feeling.
• 3:04
  SPEAKER_03: We're a little bit too determined of how we feel day to day by technology and by metrics.
• 3:10
  SPEAKER_00: Agreed.
• 3:11
  SPEAKER_00: I think we are trying to optimise too much, um, and we are literally not using our bodies for anything anymore, you know.
• 3:21
  SPEAKER_00: No, but we aren't.
• 3:23
  SPEAKER_00: Look, this is a deeper chat now.
• 3:24
  SPEAKER_00: That's uh that sounds very silly of me saying that.
• 3:26
  SPEAKER_00: But I think we have become very reliant on technology for everything, you know, for doing our metrics, for doing our thinking.
• 3:33
  SPEAKER_00: Like people just use chat GPT for everything now, and I think it's a wonderful tool to use.
• 3:38
  SPEAKER_00: But if you can't like any question, Google exists.
• 3:43
  SPEAKER_00: Use your fingers and type in on Google, and you're not gonna be using as much water for energy.
• 3:51
  SPEAKER_00: But yeah, no, sorry, tangent, but yeah, no, I think we are we're becoming too reliant on technology for literally everything, and I think it's quite sad, and it's takes away the I don't know, just takes away like can't say authenticity is not the word really, but like it's kind of just the experience.
• 4:10
  SPEAKER_03: I think it corrupts a little bit.
• 4:13
  SPEAKER_00: Yeah, I don't know.
• 4:13
  SPEAKER_03: I I I I found this out because obviously we we can we can talk about like you know that there are like purposes, there are like benefits to having a wearable.
• 4:23
  SPEAKER_03: I mean, I of course there's a reason why I'm not I haven't got rid of it.
• 4:27
  SPEAKER_03: Yeah.
• 4:27
  SPEAKER_03: Um but I did I I found it out kind of like in a few years back when I was running um and competing over the 800 metres, and the 800 metres is a bit of an event where you have one look at the clock in the race.
• 4:43
  SPEAKER_03: So you start off on you know the start line, zero metres into the race.
• 4:49
  SPEAKER_03: The only time that you see a clock, unless there's more than two clocks on the track, is when you come round for the bell lap when you're 400 metres in.
• 4:56
  SPEAKER_03: And I always had a bit of a mental battle with the clock.
• 5:00
  SPEAKER_03: I would always let the clock tell me how I was feeling rather than me kind of tell the clock or tell myself how I was feeling.
• 5:07
  SPEAKER_03: So like if I went for a little bit fast, then I would then be waiting to kind of like blow up and die sooner.
• 5:16
  SPEAKER_03: Um and if I went off too slow, I kind of, you know, it would give me the other the other kind of message that I should be speeding up.
• 5:24
  SPEAKER_03: And if I don't feel great, then I'm not gonna have a good race.
• 5:26
  SPEAKER_01: Panic.
• 5:27
  SPEAKER_03: And so I you know, I think you in that in that case, I wanted to be able to tell the measure how I was feeling.
• 5:34
  SPEAKER_03: Um, and this is then manifesting into day on day the first thing that I will look at, or one of the first things, is I'll see the quality of my sleep.
• 5:43
  SPEAKER_03: Yeah.
• 5:44
  SPEAKER_03: And I don't really like I want to be able to track my sleep, but a lot of times I don't want to be able to see how well or how badly I slept.
• 5:54
  SPEAKER_00: Yeah, I completely agree with you.
• 5:56
  SPEAKER_00: And I think I nowadays, if I know that I haven't had the best night's sleep, um, say a day before I'm gonna train the next day, right?
• 6:06
  SPEAKER_00: I will not look at my whoop stats until I've trained.
• 6:08
  SPEAKER_00: Because if I look at and I used to fall victim to this all the time.
• 6:13
  SPEAKER_00: I would look at my whoop stats, it would say my HRV was really low, I should probably chill out, and then I would go and go into my session with a negative mindset, thinking, you know, this is gonna be a really terrible session, I've had no recovery, my recovery's awful.
• 6:27
  SPEAKER_00: Um, it's like it's like getting up in the morning, put putting on the news and it's really bad news, and it just sets you up in a really terrible mindset for the day.
• 6:34
  SPEAKER_00: It's the same thing if you're exposing yourself to something that's like, you know, it's not your your data's not 100% right, and equally, if you look at your recovery and your recovery's really good, and then you go into a session and it's not the best session, you're hard on yourself because my recovery's really good.
• 6:49
  SPEAKER_00: What am I doing?
• 6:50
  SPEAKER_00: It just sends your head spinning.
• 6:52
  SPEAKER_00: Um, so I I agree.
• 6:54
  SPEAKER_00: I have a whoop and I have an Apple Watch.
• 6:57
  SPEAKER_00: Whoop is better for some stats, so I just was a douche and I got both.
• 7:02
  SPEAKER_03: Um but I would love to have a whoop to see if my I don't even know if my watch is right.
• 7:08
  SPEAKER_03: You scarcely, this is a running watch.
• 7:11
  SPEAKER_03: I don't even know if the amount of REM that it tells me is correct.
• 7:14
  SPEAKER_03: Who knows?
• 7:15
  SPEAKER_03: Uno, reverse.
• 7:17
  SPEAKER_03: Give it me.
• 7:18
  SPEAKER_03: Give it me.
• 7:20
  SPEAKER_03: But you know, I I do think, and and there was actually a book that I read.
• 7:23
  SPEAKER_03: It was one of the first like non-fiction, kind of smart thinking, popular psychology books that I read.
• 7:30
  SPEAKER_03: And it was a book by David Robson called The Expectation Effect.
• 7:35
  SPEAKER_03: And it basically was a whole book about how your expectations are more um influential than your biology and your genetics in certain cases.
• 7:44
  SPEAKER_03: And one of the things, if I can remember this correctly, there was one about sleep and about the expectation of having a good night's sleep or a bad night's sleep and the actual biological effects of recovery for both.
• 7:58
  SPEAKER_03: And they said they did a study and they uh told people that they had uh you know a bad night's sleep.
• 8:08
  SPEAKER_03: They told some people that they had, you know, a good night's sleep, and they found out that the people that um slept badly but thought they slept well had better benefits of sleep than someone that actually did sleep well but was convinced that they slept badly.
• 8:30
  SPEAKER_00: That's so crazy.
• 8:31
  SPEAKER_03: And so I then after that I was just like, and to be fair, now it's reminding me, I probably won't use I probably won't wear my watch over the next week or so.
• 8:40
  SPEAKER_03: Um and it is just like you wake up, you get told your sleep score, you get told something on your whoop, and it might be like an objectively true metric, but the way that you subjectively kind of interpret it really shapes like the rest of your day.
• 8:57
  SPEAKER_00: Also just shows how powerful your mind is, man.
• 8:59
  SPEAKER_00: Like you can literally persuade it's like when people persuade themselves that they're unwell.
• 9:04
  SPEAKER_00: Like you can the brain it can make your body respond in such a bizarre way.
• 9:12
  SPEAKER_00: Like you can literally just yeah, I don't know.
• 9:14
  SPEAKER_00: Yeah, that was another one of them.
• 9:16
  SPEAKER_03: It was a uh it was a whole thing about some sort of like Portuguese um it was like a kid's kind of teenagers show, like high school show, and in this school, um, in real life, uh all of the there was a bunch of girls of a similar age, of similar like friendship groups that all got ill at the same time.
• 9:35
  SPEAKER_03: This is what I was this was the thing I was thinking about.
• 9:37
  SPEAKER_03: And the reason was they were like, I don't know why they're you know they're getting this weird illness, like they're you know, it's not uh contagious, like you know, it's really odd.
• 9:45
  SPEAKER_03: I don't know why these people getting ill at the same time.
• 9:47
  SPEAKER_03: It turned out they were all just watching the same TV programme.
• 9:50
  SPEAKER_03: So weird.
• 9:51
  SPEAKER_03: It sounds like it sounds like bullshit.
• 9:53
  SPEAKER_03: I know.
• 9:55
  SPEAKER_03: But I mean hard to believe it.
• 9:57
  SPEAKER_01: Yeah, yeah, yeah.
• 9:58
  SPEAKER_01: 100%.
• 9:59
  SPEAKER_03: So that goes down in my category of um what is useful is better than what is true.
• 10:06
  SPEAKER_03: You know, uh for me, even if I haven't slept well, me convincing myself that I have slept well is the best metric and the best like approach to have, rather than having everything that's completely true all the time.
• 10:19
  SPEAKER_03: Like, yeah, you might be tired, but does it really matter?
• 10:23
  SPEAKER_03: Like, can you trick yourself into thinking that you are feeling good and that you will have a good session?
• 10:28
  SPEAKER_03: Because a lot of it's just a self-fulfilling prophecy.
• 10:30
  SPEAKER_00: That's what I do with if I've got a cold virus.
• 10:33
  SPEAKER_00: Until I've got that sore throat that hurts to swallow, I will tell myself I'm not ill.
• 10:38
  SPEAKER_00: Because I I will try and live in denial.
• 10:40
  SPEAKER_00: And I feel like before, before, before, I've done it before, and I've managed to kind of pull myself out of falling into the the deep end with the sore throat.
• 10:51
  SPEAKER_00: You know, that's when you know well, that's what I've had the last week.
• 10:54
  SPEAKER_03: I just keep telling myself it's hay fever.
• 10:56
  SPEAKER_00: I'm telling myself I've got hay fever.
• 10:59
  SPEAKER_03: Sirens in the distance.
• 11:04
  SPEAKER_00: That was great.
• 11:04
  SPEAKER_00: I just like to speak that up.
• 11:06
  SPEAKER_03: It's a fake it till you make it, isn't it?
• 11:08
  SPEAKER_03: Yeah, 100%.
• 11:09
  SPEAKER_00: 100%.
• 11:10
  SPEAKER_03: But yeah, so that's that's wearables.
• 11:11
  SPEAKER_03: I mean it's worth saying.
• 11:13
  SPEAKER_03: I would say it's not ban all wearables.
• 11:17
  SPEAKER_03: No.
• 11:17
  SPEAKER_03: It's go a whole week or two weeks without wearables or without looking at the stats and then see how it see how it goes.
• 11:27
  SPEAKER_00: Just just simplify stuff, try not to overcomplicate it, I think is a big message from that as well.
• 11:33
  SPEAKER_00: Sort of overcomplicating everything, everybody.
• 11:36
  SPEAKER_03: I think it's the same also with like with uh and I'd be inclined, like when I get back to running, it'll be for a very pure purpose of just of just running.
• 11:44
  SPEAKER_03: And for some of them, I might just like I'd always look at heart rate, things like that.
• 11:49
  SPEAKER_03: Or my heart rate's loaded to Strava.
• 11:51
  SPEAKER_03: You know?
• 11:53
  SPEAKER_03: Don't really care, I'm just out for a run.
• 11:55
  SPEAKER_00: Just out for a run, mate.
• 11:56
  SPEAKER_00: Very cold.
• 11:57
  SPEAKER_00: Yeah, no, this is what I used to do with TAC though.
• 11:59
  SPEAKER_00: I'd go for the run with the group, my phone was left behind, didn't know what the time was, just ran a couple laps.
• 12:07
  SPEAKER_00: Yeah, it's very good.
• 12:09
  SPEAKER_00: And you're running in the evening past houses and you can smell the dinners.
• 12:12
  SPEAKER_00: Oh very nostalgic.
• 12:13
  SPEAKER_00: Yeah, very nostalgic.
• 12:15
  SPEAKER_00: Anyway, right.
• 12:16
  SPEAKER_03: Unless you're running with us.
• 12:17
  SPEAKER_03: We've got we had James Pucksty running with us, and he'd always, without fail, need to go to the toilet about five minutes into the run, and he'd always have to go in someone's garden.
• 12:26
  SPEAKER_00: That didn't smell of shepherd's pie.
• 12:27
  SPEAKER_00: That definitely didn't smell of shepherd.
• 12:29
  SPEAKER_00: Might have done.
• 12:29
  SPEAKER_00: Might have done.
• 12:30
  SPEAKER_00: Who knows?
• 12:31
  SPEAKER_00: Off shepherd's pie.
• 12:32
  SPEAKER_03: Who knows?
• 12:33
  SPEAKER_03: Right, Charlotte Nutson.
• 12:34
  SPEAKER_03: What have you got for me?
• 12:35
  SPEAKER_00: So this is a kind of a question, but it is kind of a controversial thing, and I think a lot of coaches have different opinions.
• 12:42
  SPEAKER_00: So, Charles, in your opinion, fat loss or muscle building, what would you prioritize first?
• 12:50
  SPEAKER_03: Uh initially, what's gone into my brain is muscle building.
• 12:56
  SPEAKER_03: Interesting.
• 12:57
  SPEAKER_03: Um don't know if that's you know what would you what would you say?
• 13:03
  SPEAKER_00: Uh I would say Step one, it's kind of client-dependent.
• 13:11
  SPEAKER_03: Well, yeah, true.
• 13:11
  SPEAKER_03: I mean you've just yeah, okay.
• 13:12
  SPEAKER_03: Yeah.
• 13:13
  SPEAKER_03: You got me there.
• 13:14
  SPEAKER_03: Ah, you really got me going.
• 13:18
  SPEAKER_00: But I think predominantly most of the clients I have, they come to me and it's a similar thing.
• 13:28
  SPEAKER_00: I want to tone up, um, and I want to lose a bit of weight.
• 13:33
  SPEAKER_00: So what I tend to do, my approach is I put them on a small cut face to reveal what musculature they have, uh, to an extent.
• 13:47
  SPEAKER_00: And then how long would that be?
• 13:49
  SPEAKER_00: We can then get the and it also depends, it's so it really depends on how healthy they are, what their kind of body fat percentage is already.
• 13:56
  SPEAKER_00: Because some people you can already see how they are, right?
• 14:00
  SPEAKER_00: Um, but you know, start them training as well, and then just a small, just a small cutting phase, sorry, that your question, about eight to twelve weeks, potentially eight for people who really you know haven't done this stuff before, and kind of educate them on nutrition, and for most it's less so of a cutting phase, more of just a body recomposition, so just making sure they're kind of being a little bit more on point with their nutrition and you know having enough of each macro nutrient as well, because I think a lot of people are quite unbalanced, um, and in from like a kind of hormonal standpoint as well, you know, if you're not getting enough healthy fats in, if you're not getting enough protein in, stuff becomes out of whack and your body's inflamed, so you might look, you know, five kilos heavier than you are just from being slightly inflamed.
• 14:50
  SPEAKER_00: Um, so yeah, my initial start standpoint for me, most of the times, nine out of ten, nine times out of ten, would be do a small cutting face, see how they are, and then kind of build from there because then you've also got a nice little baseline where you can then slowly build the calories up um and help them gain muscle at the same time.
• 15:08
  SPEAKER_00: But yeah.
• 15:09
  SPEAKER_03: Yeah, I guess what I'm thinking is if you were to if you were to get someone just to build some muscle, see it depends what they've been doing before, but initially, like let's say you're just getting them to increase a bit of their protein intake and actually come and lift some weights.
• 15:23
  SPEAKER_03: Yeah.
• 15:23
  SPEAKER_03: I think then the fat loss would be downstream of that naturally.
• 15:27
  SPEAKER_00: Kind of adds in.
• 15:27
  SPEAKER_00: Yeah, no, I agree.
• 15:28
  SPEAKER_03: I always try and think like what is the what's the key determinant of where a lot of my clients when I first start working with them are gonna stick to you know their their plan.
• 15:37
  SPEAKER_03: Yeah.
• 15:37
  SPEAKER_03: And it's like, what is the root cause of of a you know a bit of positive momentum and then what's the one that undoes it?
• 15:43
  SPEAKER_03: 100%.
• 15:44
  SPEAKER_03: And I think it's in a similar way, like in in that sense, is uh if they stop tracking their food, then everything else might go out of the window as well.
• 15:52
  SPEAKER_03: That's that's one thing which like can remind you day to day what you're doing.
• 15:55
  SPEAKER_03: Yeah.
• 15:56
  SPEAKER_03: And I think if you've put your kind of your chips on the table for your not your actual chips, well actually you put your chips in the bin, but you put your chips chips on the table for the um getting yourself down to the gym and to train, yeah.
• 16:08
  SPEAKER_03: Then for the rest of it, you're gonna say, like, I mean you either go to one of two ways.
• 16:12
  SPEAKER_03: You either say, Okay, I'm I'm really going for it, I'm committed to the process, and you eat well beyond that and you try and refuel properly, or you say, Oh, I'm gonna eat back the calories and I'm gonna go.
• 16:26
  SPEAKER_03: Or I've I've earned this.
• 16:27
  SPEAKER_03: Yeah, I've earned it.
• 16:28
  SPEAKER_00: I've earned this fish and chips after my hybrid class.
• 16:31
  SPEAKER_00: No, you haven't.
• 16:33
  SPEAKER_00: No, you haven't.
• 16:36
  SPEAKER_00: You just you've only just burned off the bagel that you ate this morning, sir.
• 16:40
  SPEAKER_00: No, I'm joking, I'm joking.
• 16:41
  SPEAKER_03: Um yeah, but I think it's like you know, you get you get the ball rolling with getting into the gym.
• 16:45
  SPEAKER_03: You also then, if you know you are doing either a class or a PT session or anything where you can see other people, it then gives you that reminder of like, you know, if you are someone that's competitive and you use other people as a a good um motivator for you for your own like progress, then you'll see someone and go, Oh, I want to beat them.
• 17:05
  SPEAKER_03: Oh, like we had the fitness testing last week.
• 17:07
  SPEAKER_03: There's a people doing some unbelievable blanks.
• 17:10
  SPEAKER_03: You're toxic.
• 17:11
  SPEAKER_03: So toxic.
• 17:13
  SPEAKER_00: It was competitive, but it was great.
• 17:16
  SPEAKER_00: Great, great, great spirit from everybody.
• 17:18
  SPEAKER_00: Very competitive energy, but not toxic.
• 17:20
  SPEAKER_00: I'm I'm only taking the mick.
• 17:22
  SPEAKER_00: It was uh healthy competition, yeah.
• 17:24
  SPEAKER_03: Everyone was cheering each other.
• 17:25
  SPEAKER_00: Everyone was cheering, exactly.
• 17:26
  SPEAKER_00: Secretly.
• 17:28
  unknown: Yeah.
• 17:28
  SPEAKER_03: They go home, they're like, right, I'm gonna beat that person.
• 17:30
  SPEAKER_00: Bloody, bloody ross who's doing his 11-minute plank.
• 17:33
  SPEAKER_00: 11-minute plank is nuts.
• 17:34
  SPEAKER_00: Yeah, I could not do that.
• 17:36
  SPEAKER_00: Of course I could, it's a mindset thing, right?
• 17:39
  SPEAKER_00: But I I could not want to do that.
• 17:40
  SPEAKER_00: Do you think the plank is all mindset?
• 17:42
  SPEAKER_00: I think a big I think a big part of it is, but it's also your core strength.
• 17:47
  SPEAKER_00: If your core strength's crap, you're not gonna be holding a plank for you know eight minutes.
• 17:51
  SPEAKER_03: If you were to say you're someone that has really poor core strength, how long do you think you could hold a plank for?
• 17:58
  SPEAKER_03: Just like if you had an unbreakable mindset, well, but really poor core strength.
• 18:03
  SPEAKER_03: You'd hurt yourself.
• 18:04
  SPEAKER_00: But I think some people like think about postnatal women, right?
• 18:08
  SPEAKER_00: If they've had diastasis rectiles when you get separation in your abs, their core strength, and it's not I don't like saying it's really bad because that I feel like that's a really negative connotation, but they've lost a lot of core strength because it's understandable weakness.
• 18:19
  SPEAKER_00: Yeah, it's an understandable weakness, exactly.
• 18:23
  SPEAKER_00: Uh, but they can't they can't hold a plane for like some of them.
• 18:26
  SPEAKER_00: I've I've been coaching, and it's like you know, some of them will struggle to hold it for 30 seconds.
• 18:29
  SPEAKER_03: We're not gonna force them to either.
• 18:31
  SPEAKER_00: No, exactly, exactly.
• 18:32
  SPEAKER_00: But you have to, it's just a way that you have to build it up, and that's as I said, it's not that's not it's not them having bad core strength, it's an understandable weakness.
• 18:40
  SPEAKER_00: And what that tooting in the background is wild.
• 18:44
  SPEAKER_03: This is gonna be your your challenge to not get distracted by the tooting in the background.
• 18:49
  SPEAKER_00: Difficulty level 1000.
• 18:52
  SPEAKER_03: I think if you I guess I guess if you can hold a plank for a minute and a half, it's pretty what's stopping you from holding it for five minutes?
• 19:01
  SPEAKER_03: I know there's gonna be a limit at some point, yeah.
• 19:03
  SPEAKER_03: But what really, you know, it was just incredible.
• 19:06
  SPEAKER_00: Like, you know, Graham Just hit them with a it's got ten more seconds, you can do 30.
• 19:10
  SPEAKER_00: And you tell them that and they can, and they're shaking like a shittin' dark, but they can do it.
• 19:15
  SPEAKER_00: Yeah, Graham was oh my god.
• 19:17
  SPEAKER_00: Graham was shaking for from minute three though, like just up.
• 19:21
  SPEAKER_03: You know, he said he'd only ever done four minutes before.
• 19:24
  SPEAKER_03: His best was four minutes, and he did ten minutes and seventeen seconds.
• 19:27
  SPEAKER_00: That got that man is a machine.
• 19:29
  SPEAKER_03: It's great, but that's all that's all mental.
• 19:31
  SPEAKER_03: Yeah, anyway.
• 19:32
  SPEAKER_03: So, okay, so yeah, muscle building versus fat loss.
• 19:36
  SPEAKER_03: Very relative.
• 19:37
  SPEAKER_03: Build them whatever builds momentum, yeah, I guess first.
• 19:40
  SPEAKER_03: Like if you want to reveal, you know, with fat loss that it works.
• 19:43
  SPEAKER_03: Guys said it before, you know, he'll get people, even if they are trying to do something a little bit unsustainably, get them results first and then get the process going just as a bit of proof.
• 19:53
  SPEAKER_00: They see the concept that the con the coaching works, yeah.
• 19:56
  SPEAKER_00: It's visual, especially when you're starting out, you need that visual proof because otherwise you're like, well, nothing's happening, and like you've struggled with motivation before.
• 20:03
  SPEAKER_00: You see stuff, you get motivated.
• 20:07
  unknown: Yeah.
• 20:07
  SPEAKER_03: Okay, next one.
• 20:10
  SPEAKER_03: Is your lack of progress bad programming or just bad execution?
• 20:18
  SPEAKER_00: So funny, because I had this in mind as well.
• 20:21
  SPEAKER_03: Did you actually?
• 20:22
  SPEAKER_00: So is your la your lack of a if someone's not making progress, if someone's listening to this, it feels like a big call out, it probably is.
• 20:32
  SPEAKER_03: If you're listening to this and you're not making progress, then you gotta ask yourself, is it the programming that is bad?
• 20:42
  SPEAKER_03: Is it the diet that doesn't work?
• 20:44
  SPEAKER_03: Is it the the workout?
• 20:47
  SPEAKER_03: Or are you just not doing it properly?
• 20:51
  SPEAKER_00: I hate to be the big blue meanie, but I think it's I don't like because I'm we are both quite nice, I think we people would see us as nice coaches, right?
• 21:08
  SPEAKER_00: But here's a bit of tough love.
• 21:11
  SPEAKER_00: I think nine point nine nine nine nine nine times out of ten, it's that they're not doing it right, and it's a case of like you know with programming.
• 21:31
  SPEAKER_00: Most coaches, if you have a standard PT qualification, we've all learned the same thing, so you know, obviously, with experience, you learn a lot more stuff, and you learn also how to guide clients in a slightly better way and adapt to different clients, you can kind of see their behaviors and how you can help them to follow a plan.
• 21:54
  SPEAKER_00: But any person who has a basic PT structure knows how to structure a full.
• 22:00
  SPEAKER_00: Body work out well knows how to help with nutrition, and if you are given basic direction, which is scientifically proven to help you get results in a certain about doing the work, you do yeah, yeah, yeah, and it is it's a it and I've learned and I learned this a hard way when I started coaching because I had a few clients when I first started out long gone now that weren't getting results because they weren't adhering to what I'd given them, and there's that famous saying, you can lead a horse to water, but you can't make it drink, and sometimes the horse just won't drink, and that's not and I used to think that was me.
• 22:45
  SPEAKER_00: I used to think I was a terrible coach, but I've now since had some fantastic clients who have done what I've asked them to do, and they look incredible and they've made incredible progress, and I think I'm a great coach, and it just takes the right person.
• 23:01
  SPEAKER_00: If it's a it's how much do you want it?
• 23:04
  SPEAKER_00: And you know, when I've done check-ins where people are saying, I just feel like not I and like why am I not making progress?
• 23:10
  SPEAKER_00: Why is my weight plateauing?
• 23:12
  SPEAKER_00: And I'll go on the check-in and go, okay, so have you done X amount of steps today?
• 23:16
  SPEAKER_00: Have you done your have you nailed your water intake?
• 23:19
  SPEAKER_00: Are you sleeping enough?
• 23:20
  SPEAKER_00: I look at their sleep, their sleep's terrible.
• 23:22
  SPEAKER_00: If you're trying to lose weight, if your sleep is awful, your your weight loss is going to be slow and it's gonna be frustrating, and you're not gonna be able to also put energy into things that help you lose weight, right?
• 23:33
  SPEAKER_03: Yeah, so I think Could you go could you go a bit into that?
• 23:37
  SPEAKER_03: Why that's the case?
• 23:39
  SPEAKER_03: A couple of what with with your sleep?
• 23:42
  SPEAKER_03: Your sleep's poor.
• 23:42
  SPEAKER_03: Yeah, why can't you just, you know?
• 23:44
  SPEAKER_00: It's such a knock-on effect, man.
• 23:46
  SPEAKER_00: So, and we've spoken about this a lot with me with you know, feeling knackered and just not great all the time.
• 23:53
  SPEAKER_00: If your sleep is not good, there is a huge knock-on effect into how that affects your day.
• 23:59
  SPEAKER_00: So your sleep's not great, you're gonna go, you're gonna wake up, oh, I'm really, really tired.
• 24:04
  SPEAKER_00: Okay, let me have some caffeine to fix that.
• 24:06
  SPEAKER_00: You're then gonna probably be topping yourself up with caffeine the whole of the day, which is putting your body into that elevated, overly alert state because you're probably having too much caffeine.
• 24:16
  SPEAKER_00: That's gonna then lead you into having another late night, and that's gonna have a knock-on effect on the quality of your sleep, on how much sleep you're getting.
• 24:22
  SPEAKER_00: So there's that point.
• 24:24
  SPEAKER_00: So your body's already quite stressed because you're constantly making your heart rate uh quite a lot higher.
• 24:30
  SPEAKER_00: Yeah.
• 24:31
  SPEAKER_00: Um, you're also feeling knackered, uh, which is gonna affect your mood, it's gonna affect how motivated you feel.
• 24:38
  SPEAKER_00: Um, you're gonna do a workout, you're gonna be tired, you're gonna fatigue easier on stuff that you shouldn't really be fatiguing on.
• 24:44
  SPEAKER_00: Your mindset's already wobbled because you're knackered, so you're gonna go, oh, I'm just I just it's not I'm not feeling it today, and you're gonna go home.
• 24:52
  SPEAKER_00: And it's just it's just that knock on effect.
• 24:54
  SPEAKER_00: And I think I mean you are the sleepmeister.
• 24:57
  SPEAKER_00: 100%.
• 24:58
  SPEAKER_00: Um, but you know, your sleep is where the magic happens, it's where the recovery happens, it's where you build that muscle, it's where your mind processes stuff from the day, it's where you you know gather all your memories for the day and process that, and all that feedback is so important to recovery, to just basic human function.
• 25:19
  SPEAKER_00: And mood mood is a big part of that, I think.
• 25:22
  SPEAKER_00: If you are feeling tired and then you're it me you're feeling awful, then you're just not gonna have good days where you're kind of being tired, and also tiredness leads to hunger.
• 25:34
  SPEAKER_00: And if you are knackered, you will go for nine times sugar, sugar, nine times out of ten.
• 25:42
  SPEAKER_00: You reach for the crappy bits because they're easy to get because it requires less effort to open up a processed packet of God knows what.
• 25:49
  SPEAKER_00: And the path of least resistance, yeah, and it just and and you're probably gonna have a glass of wine at the end of the day because you're tired and it's been a stressful day.
• 25:57
  SPEAKER_00: Okay, cool.
• 25:58
  SPEAKER_00: Oh, two glasses in.
• 25:59
  SPEAKER_00: Oh, Sheila, you've now had a bottle of wine before your bed, which is gonna affect your quality of sleep again.
• 26:04
  SPEAKER_00: So it is just uh it is just a knock-on effect and it adds yeah.
• 26:09
  SPEAKER_03: I'm gonna go, yeah, I think it's it's so true.
• 26:11
  SPEAKER_03: I always you know say that sleep, you talk about the kind of the pillars of your nutrition, your training, your mindset, and your recovery, and then add in their sleep, but I think sleep is the foundation.
• 26:24
  SPEAKER_03: The rest of the rest of the pillars sit on top of sleep as the foundation.
• 26:28
  SPEAKER_03: Because and I, you know, my my another explanation that I kind of how I view it is more of a not as much of a like a a scientific way, but for me, what keeps me um kind of sticking to in in a line in alignment with my like values and goals, the thing that allows me to do that continuously is having access to a reminder of those values and goals.
• 26:55
  SPEAKER_03: So like you know, it's it's it's all about it's not really about staying on track, it's about when you get off track, how quickly can you get back on track?
• 27:03
  SPEAKER_03: And that might be a few minutes of time where you come off track, it might be, you know, a couple of hours, it might be a couple of days or weeks, or you know, god forbid, a couple of years.
• 27:15
  SPEAKER_03: Um, and for me it's always accessing.
• 27:17
  SPEAKER_03: Like I've got I'll write all the stuff down in this little journal.
• 27:21
  SPEAKER_03: This little book of mine.
• 27:22
  SPEAKER_03: And and you get to the point, right?
• 27:24
  SPEAKER_03: You get to the point where none of this is really that new what I'm writing down.
• 27:30
  SPEAKER_03: You get to a point where I'm like, I kind of know, I know how to train.
• 27:33
  SPEAKER_03: It's quite simple, keep it simple.
• 27:36
  SPEAKER_03: Uh you have the measures, the extra little bits, you know, the heart rate, the things that you want to hit, like you know, the the the one percenters.
• 27:43
  SPEAKER_03: But you know, all you need to do is you remind yourself of the basics.
• 27:46
  SPEAKER_03: And if I have poor sleep, in my mind, in my kind of memory almost, I don't have space to remind myself clearly, I don't have clarity of like my goals.
• 27:57
  SPEAKER_03: And I the times when I felt like I've genuinely had unlimited motivation is it is when I have exactly, you know, no space between where my mind is at and how far away my kind of goals are and the importance of what I'm doing like in the moment.
• 28:13
  SPEAKER_03: And so I think you know, sleep for that um is one which has gotta it's gotta be fixed.
• 28:20
  SPEAKER_03: Um and I'm always like I'm almost on the on the side of I I know that like sometimes you can't get great sleep and it's like the next best alternative.
• 28:30
  SPEAKER_03: But where would you where would you sit if I said don't train, like go out for walks and stuff, but don't train unless you've started improving your sleep.
• 28:41
  SPEAKER_00: To be honest, I I'd agree with that.
• 28:44
  SPEAKER_00: I think sometimes training can help people sleep better at night.
• 28:51
  SPEAKER_00: So there's kind of like a you know how do I say it?
• 28:58
  SPEAKER_03: It's that contributive factor, isn't it?
• 29:00
  SPEAKER_03: Of your training.
• 29:01
  SPEAKER_00: Like what you know, chicken or egg, yeah, what what helps what and if you're yeah, and if you're releasing, if you get a good session in and you're releasing, you know, your endorphins, you're gonna feel a bit more kind of happy and at peace.
• 29:14
  SPEAKER_00: And that I could argue that would help with a better night's sleep.
• 29:17
  SPEAKER_00: But I do think, and it's something I will always check in with my clients, it's like how how are we doing with our sleep now?
• 29:23
  SPEAKER_00: Um, because if your sleep is terrible and then you're just pushing yourself constantly, and you're just your body's just not gonna like you at all, and it's one of those things you can push, push, push, but people always say that with like because there's like you know, that toxic kind of gym thing, it's like nobody cares, work harder kind of vibe, David Goggins core, the grind set, the grind set, but sometimes you know, you have that toxic mentality and you keep pushing yourself, and if you don't let your body have a rest, it will let you know that it needs a rest, and that will be you know you getting injured my knee, exactly, exactly.
• 30:01
  SPEAKER_00: So you'll find out sooner or later if you've pushed your body too hard anyway.
• 30:05
  SPEAKER_00: Um, and a big part of you know recovery and you know pushing being able to push your body to a better limit is getting in a good night's sleep.
• 30:15
  SPEAKER_00: So um yeah, back to where we were talking about ties into one.
• 30:22
  SPEAKER_03: Yeah, exactly.
• 30:22
  SPEAKER_03: I just found like I did see this weekend, just went on a stepbrother's stag day.
• 30:30
  SPEAKER_03: And recovery, terrible, right?
• 30:33
  SPEAKER_03: Terrible recovery, getting in way too late, sleeping on a hostile mattress, worse than like a gym mat.
• 30:40
  SPEAKER_03: Oh one of the kind of like little puffy ones.
• 30:43
  SPEAKER_03: Oh I know that's I did my skiog session on Friday morning to get it get it done.
• 30:47
  SPEAKER_03: Good boy, created my planned my week so that I could have a bit of a blowout and like get engaged, all the fun at the weekend.
• 30:53
  SPEAKER_01: Fix my blood.
• 30:55
  SPEAKER_01: Why some blood?
• 30:57
  SPEAKER_02: You foo.
• 31:00
  SPEAKER_02: Sorry.
• 31:01
  SPEAKER_03: I'm not gonna lie.
• 31:02
  SPEAKER_03: Normally I do my skiog session then the next day uh for the last few weeks, I've been absolutely fine.
• 31:08
  SPEAKER_03: My upper body has been aching and still somewhat aches today, and it's Tuesday.
• 31:13
  SPEAKER_00: And for those of you who haven't met Charlie consistently in real life, you see him a lot.
• 31:18
  SPEAKER_00: E.g.
• 31:19
  SPEAKER_00: the E.G.
• 31:19
  SPEAKER_00: the Barjan members.
• 31:20
  SPEAKER_00: If you don't see him consistently, like I I see Charlie pretty much every day.
• 31:24
  SPEAKER_00: Charlie always looks like a ray of sunshine.
• 31:28
  SPEAKER_00: But if there's one thing you can tell with Charlie, you can tell if that boy hasn't had a good night's sleep because he he never looks tired.
• 31:36
  SPEAKER_00: And but it is obvious if he hasn't, if he hasn't had a good night's sleep, if you've gone out.
• 31:42
  SPEAKER_00: And it's funny because you always look great.
• 31:44
  SPEAKER_00: So, like, we're you know, it's it's you always look great, mate.
• 31:48
  SPEAKER_00: But you'll come in and like that's why I feel like I've got the free hall pass to go.
• 31:53
  SPEAKER_00: You go, you look really tired today.
• 31:55
  SPEAKER_03: Wait to shit on me one day.
• 31:57
  SPEAKER_00: Actually, I'm dying and a half hour because the sun shines out of your ass, doesn't it?
• 32:01
  SPEAKER_00: Usually, so it's quite funny.
• 32:02
  SPEAKER_00: I feel like I can go a pounce on the opportunity.
• 32:05
  SPEAKER_03: That is the fucking biggest background compliment I've ever received in my entire life.
• 32:10
  SPEAKER_00: But it is, but you don't you don't look, it's not that you look bad, you just you look you are quite visibly just tired if you're tired.
• 32:19
  SPEAKER_00: Thanks.
• 32:21
  SPEAKER_00: Ugly bastard when you're tired.
• 32:23
  SPEAKER_03: I like when you come in your tired because you really have a fucking.
• 32:26
  SPEAKER_00: Yeah, it's great because it's just like I always look tired at work, so it's really funny when he sinks to my level and it's join me, join me.
• 32:34
  SPEAKER_00: One of us, one of us, one of us.
• 32:38
  SPEAKER_00: We drank a coffee, Charlie.
• 32:40
  SPEAKER_00: Yeah, you look you look tired.
• 32:41
  SPEAKER_00: You look tired.
• 32:42
  SPEAKER_00: That is that is one of the worst things someone can say to you, though, isn't it?
• 32:45
  SPEAKER_00: That's why I say it because I think it's funny.
• 32:46
  SPEAKER_00: But if someone comes up to you, you look quite tired, love.
• 32:48
  SPEAKER_00: You're like, Thank you.
• 32:49
  SPEAKER_00: Thanks.
• 32:50
  SPEAKER_00: I look like it's the kids.
• 32:54
  SPEAKER_00: The plenty of kids that we have, plenty of kids.
• 32:56
  SPEAKER_03: All the kids, all the kids.
• 32:58
  SPEAKER_03: Okay, so yeah, I would that's what I I would say.
• 33:01
  SPEAKER_03: Going back to it, um, sleep, massively important, but you can still train when you're tired.
• 33:06
  SPEAKER_03: Yeah, uh, you just won't have the access to the reminder, be it the motivation in the moment or the general motivation or the discipline um to stick to your goals.
• 33:17
  SPEAKER_03: And precisely.
• 33:19
  SPEAKER_03: But just but just make sure that even if you haven't slept well, that the training itself might give you um the kind of like push, the nudge, or just make you tired enough to say that you will go to bed.
• 33:31
  SPEAKER_03: Yes.
• 33:32
  SPEAKER_03: Go to bed early.
• 33:33
  SPEAKER_00: And if you want results with a coach and you can see the coach has got good results with other people, you have to ask yourself, Am I doing everything they're asking me?
• 33:43
  SPEAKER_00: Back to that initial.
• 33:45
  SPEAKER_00: That's exactly it.
• 33:46
  SPEAKER_00: So yeah, I think a lot of the times people just, yeah, bad execution.
• 33:51
  SPEAKER_00: And I don't like because you know what, I the reason I like to say this, because I feel like it is quite point the fingers at the client, but otherwise it's consistent pointing the fingers at the coach, and you know, I've had people who've spoken about their coach's experience.
• 34:04
  SPEAKER_00: This isn't a client, like this is people that I've just known who've had coaches and like other terrible coach, like you know, I didn't get the results I wanted, and you're like, Well, were you following the program that they gave you?
• 34:13
  SPEAKER_00: It's like, okay, no, I was going out every weekend and you know, drinking with my friends and then having a take like a kebab after and stuff like that.
• 34:19
  SPEAKER_00: It's like the secret eating that a lot of people will do, and they they'll be really they're like the weekend warriors, they'll be really good in the week, and then on the weekend they'll just blow out, and then you know, they've put themselves into a surplus if they were trying to lose weight, stuff like that.
• 34:33
  SPEAKER_00: Yeah, so yeah.
• 34:34
  SPEAKER_03: And also, and actually, on the flip side, is just because someone I think it's more in the athlete sense that I've experienced in America in the NCAA system out there.
• 34:46
  SPEAKER_03: Because I was out I was out there for those of you that might be new listeners, or I probably I actually don't talk about it much on this podcast because uh I'm not gonna sue them.
• 34:55
  SPEAKER_03: Um and I don't really like to talk too badly about people, but my experience out there, I went out there for a year, got injured basically straight away, came back, got put onto loads of anti-inflammatories, um injury Achilles, stress fracture, knee problem.
• 35:12
  SPEAKER_03: Year and a half later, trying to get through a knee problem, came back home.
• 35:16
  SPEAKER_03: Um within that year and a half, ended up at the end, was like, nothing's working, tried everything, spent loads of money on physio, spent you know, loads of time doing rehab, nothing was making a difference, so then I got surgery, and here is where I am with my surgery, which is um the recovery's going all right.
• 35:31
  SPEAKER_03: But the the point diameter.
• 35:33
  SPEAKER_03: But the point is, I'll tell you about the quad.
• 35:37
  SPEAKER_00: You did give us a little update the other day, has it has there been more?
• 35:40
  SPEAKER_03: It took me three weeks to regain the size of my quad.
• 35:44
  SPEAKER_03: Um, from my right to my left.
• 35:46
  SPEAKER_00: Fucking legend, mate.
• 35:47
  unknown: Yeah.
• 35:48
  SPEAKER_03: Uh but the point point the point being, uh, out in America is there are a lot of programs um by very, very good and prestigious universities and colleges.
• 35:59
  SPEAKER_03: But the one that I went to uh there is now no one in the program apart from a select few athletes.
• 36:06
  SPEAKER_03: And this was kind of the case in our middle distance group, was there'll be one person that would survive the training, and actually it's because they didn't do the training, it's because they didn't do the the easy runs which were too hard, so they avoided injury by actually not doing the programming, but uh those that followed it properly got injured, and it was the athlete that managed to stay healthy that ended up winning the titles, which made the program look amazing.
• 36:32
  SPEAKER_03: So sometimes it's not the coach and it's not the program, it's the recruitment or just the quality of the athlete themselves.
• 36:42
  SPEAKER_03: Yeah, like and and that that's on the elite side of things, and that's that's something that I realised like slightly when I was out there, but even afterwards, I'm just so reluctant to kind of point the finger.
• 36:54
  SPEAKER_03: Like I would always blame myself for my injuries because I want to take accountability for it.
• 36:59
  SPEAKER_03: It comes to a certain point because I'm like, have I done everything?
• 37:03
  SPEAKER_03: Literally everything, like I'm doing hours of rehab a day, and or maybe taking months to rest if I need to rest, um, and trying to work on my my mindset and trying to work on everything else.
• 37:14
  SPEAKER_03: And it's only really dawned on me that I've been pretty nailed on with this process of like recovery.
• 37:20
  SPEAKER_03: So good, man.
• 37:21
  SPEAKER_03: And I'm making loads of progress.
• 37:22
  SPEAKER_03: Yeah, so I could probably kind of eliminate like me maybe being the root.
• 37:27
  SPEAKER_03: You're the problem.
• 37:28
  SPEAKER_00: You're the problem.
• 37:29
  SPEAKER_00: I'm the problem.
• 37:30
  SPEAKER_03: Yeah.
• 37:31
  SPEAKER_03: Um, and and yeah, I kind of came to the realization that like as someone that can follow a plan, the actual plan doesn't actually have to be amazing in a PT sense.
• 37:42
  SPEAKER_03: Like, you could have a a coach that doesn't have amazing programming, but if you're really good client and you're hitting all of your nutrition, you could still make results with that on that side.
• 37:54
  SPEAKER_00: Yeah.
• 37:55
  SPEAKER_03: Or you go out to America and they kind of almost ruin your career.
• 37:58
  SPEAKER_03: Yeah.
• 37:58
  SPEAKER_00: Don't follow the college programs in America.
• 38:00
  SPEAKER_03: Some of them are great.
• 38:01
  SPEAKER_03: Some of them are great and they they get some great results.
• 38:05
  SPEAKER_03: Well, I hope so.
• 38:07
  SPEAKER_00: No, I agree.
• 38:07
  SPEAKER_00: I agree.
• 38:09
  SPEAKER_00: I think I think also the thing is with those programs, you know, the way people progress is so individual that if you've got a whole group of people following it, yeah, some people might flourish and potentially some people might just be, you know, genetic elite and they can recover from these programs, but not everybody can.
• 38:28
  SPEAKER_00: And that is also why having a coach for yourself is great because you learn, they learn how your body works.
• 38:39
  SPEAKER_03: Yeah, and a coach that knows also is kind of in line with your values and where you want to go.
• 38:45
  SPEAKER_03: I think you know my my experience is very, very individual, but can be um kind of it can be used as experience in other aspects of life, which is that I was only out there for a year and a half, like two seasons.
• 38:59
  SPEAKER_03: So I needed they needed to squeeze as much out of me as possible.
• 39:02
  SPEAKER_03: You know, easy.
• 39:04
  SPEAKER_03: They squeezed almost everything out of me.
• 39:05
  SPEAKER_00: It squeezed all my juices.
• 39:06
  SPEAKER_03: Um and the reason why I left was because I could see that if I did try and like keep medicating on anti-inflammatories and you know keep trying to run, that it would probably ruin the rest of my whole career.
• 39:17
  SPEAKER_00: Clip East Enders, Ian Beal.
• 39:19
  SPEAKER_03: I've got nothing left.
• 39:24
  SPEAKER_00: Copyright, copyright.
• 39:25
  SPEAKER_03: Oh yeah, don't worry, that is what we're singing.
• 39:28
  SPEAKER_03: Charlotte.
• 39:28
  SPEAKER_03: Next one, what do you got for us?
• 39:30
  SPEAKER_00: Hold the line, coolers.
• 39:32
  SPEAKER_03: So Unpopular opinion number four.
• 39:37
  SPEAKER_00: Unpopular opinion number four.
• 39:40
  SPEAKER_00: The clean eating and whole food approach being overhyped.
• 39:47
  SPEAKER_03: Are you talking about not eating ultra-processed food?
• 39:51
  SPEAKER_00: Yeah.
• 39:52
  SPEAKER_00: And like people not having just like really stripping it back.
• 40:00
  SPEAKER_00: And yeah.
• 40:01
  SPEAKER_03: We're not talking as bad as like liver king.
• 40:03
  SPEAKER_03: No, that's that's a semester.
• 40:06
  SPEAKER_00: I mean, that guy was on a S ton of gear as well.
• 40:09
  SPEAKER_00: That's not very clean eating of him.
• 40:10
  SPEAKER_00: What a surprise.
• 40:11
  SPEAKER_00: Underground labs.
• 40:12
  SPEAKER_00: No word.
• 40:14
  SPEAKER_03: He's literally red as liver.
• 40:15
  SPEAKER_00: Oh god, he looks so unwell.
• 40:17
  SPEAKER_03: Okay, but this is like uh what Casper said in the last episode about kind of avoiding the middle aisle aisle shopping centre.
• 40:24
  SPEAKER_03: Um, not Lidl.
• 40:25
  SPEAKER_03: The middle of Liddle's got some great.
• 40:27
  SPEAKER_03: Middle of Lidl's got some great deals, mate.
• 40:29
  SPEAKER_03: Lovely dog beds, yeah, sleeping bag, egg poaching cups.
• 40:34
  SPEAKER_00: Anyway.
• 40:35
  SPEAKER_03: Okay, so what what were like specifically what kind of stuff are we talking about?
• 40:41
  SPEAKER_00: I guess it is just so it is avoiding like UPFs, ultra-processed foods.
• 40:44
  SPEAKER_00: I think there's a lot of TikToks of like, you know, I used to look like this and now I look like this because I don't eat ultra-processed foods, but it was also like I don't know.
• 40:59
  SPEAKER_00: I think you know, people get like the little side profiles and they throw a little bit and then they were like it's like okay, well, you did also just lose a load of weight because you weren't having that extra stuff, but like I think it I I don't want to be the one who said it, but I think I just everything in moderation.
• 41:17
  SPEAKER_03: I gotta say I don't know, I don't know much about the specifics.
• 41:21
  SPEAKER_00: People will use the app, the app to scan and like, oh, it's got this in, oh I can't eat my Lloyd Grossman bolognese sauce.
• 41:29
  SPEAKER_00: You know, I think some people get a a bit too scared of everything.
• 41:34
  SPEAKER_03: I mean, I'm sure that I could probably be doing a lot better, but I I keep it very simple.
• 41:41
  SPEAKER_03: I actually I probably buy the cheapest meat from Sainsbury's.
• 41:45
  SPEAKER_03: Like I'm not going for premium.
• 41:48
  SPEAKER_03: Is that where I should be going?
• 41:50
  SPEAKER_00: It's just bloody expensive, isn't it?
• 41:52
  SPEAKER_00: Free range chicken thighs from Sainsbury's cost you like nine pounds for a pack sometimes.
• 42:00
  SPEAKER_00: And I just think that's I understand, because I when you think about it from a like a morality standpoint as well, you think that chicken's life was probably was probably worth at least nine quid, you know?
• 42:16
  SPEAKER_00: But you look at it in a pack of chicken, you're rah expensive, put that back on the shelf.
• 42:22
  SPEAKER_00: Um yeah, I used to be a very, very avid free-range meat chicken buyer.
• 42:30
  SPEAKER_00: Sometimes now I go, high welfare.
• 42:34
  SPEAKER_00: And I know there's the argument of greenwashing, but we did actually have uh an old member who used to, she used to be an RSPCA um officer.
• 42:42
  SPEAKER_03: Greenwashing.
• 42:43
  SPEAKER_03: Greenwashing is like I feel like I'm terrible for not knowing.
• 42:45
  SPEAKER_00: No, so greenwashing, I actually learned, but this is actually a term from my fashion degree, so I don't think a lot of people do learn it, but it's like when companies will say that they're doing all these sustainable things and it makes them look really good, but actually they're doing the bare minimum, they're still really polluting the world, and it's like I guess greenwashing might not be the right term.
• 43:04
  SPEAKER_00: It kind of is really.
• 43:05
  SPEAKER_00: It's like so like anything that's considered more sustainable, and that you know, you put higher welfare chicken on the label, and actually you get the investigations that go to these farms and they expose the farmers, and chickens are getting run over by tractors and stuff, and it's not very high welfare of them.
• 43:20
  SPEAKER_00: But um, I spoke to uh one of our old members who used to be an RSPCA officer, so I said, uh I asked her, I was like, Are the higher welfare farms actually doing what they're saying with higher welfare?
• 43:32
  SPEAKER_00: Because some of them they do, some of them will just lie, um, and then they get exposed.
• 43:36
  SPEAKER_00: And she actually said it's actually really sad because a lot of these farmers who aren't they're you know, it might not be free range chickens, but they're inside, but they are doing a lot for their animals and they do care about the animals.
• 43:49
  SPEAKER_00: Obviously, you know, at the end of the day, the animals make a profit to their farm, but they do care about their animals.
• 43:54
  SPEAKER_00: And she was said telling a story of this farmer who had barn hens, but they you know they had space in.
• 44:00
  SPEAKER_00: It wasn't they were all being stumpled on and just horrible misery.
• 44:04
  SPEAKER_00: Um, but a group of vegans bashed into the farm and broke into the barn, and a load of the chickens died of shock because they had smashed through the door.
• 44:17
  SPEAKER_00: And the farmer, the RSP said it turned out the farmer was really, really upset because you know, a load of his chickens had died from shock because these people had smashed into the barn to kind of expose the farm.
• 44:27
  SPEAKER_00: But actually, it was fine.
• 44:29
  SPEAKER_00: It's just a terrible thing to have it's just mental, isn't it?
• 44:31
  SPEAKER_00: And you know, they provide toys, and like yes, the chickens, it's not it's not the best quality of life, but the what the way we're just talking about free-range chickens, this is this is great.
• 44:41
  SPEAKER_03: Well, I'm I'm keeping my mouth shut because this is like it's also a difficult.
• 44:46
  SPEAKER_03: This is it.
• 44:47
  SPEAKER_03: Yeah, I I I it's the same way, like, and this is our unpopular opinion.
• 44:51
  SPEAKER_03: This is kind of just like uh it's I'll probably get loads of people throwing eggs at me, hopefully.
• 44:58
  SPEAKER_03: Well, free range.
• 44:59
  SPEAKER_03: Yeah, free range.
• 45:00
  SPEAKER_03: Um scoop them up, put them in the pan.
• 45:02
  SPEAKER_03: And it's the same thing that I kind of like, I I focus on the the macro factors.
• 45:07
  SPEAKER_03: Yeah, it's like I don't watch the news.
• 45:10
  SPEAKER_03: Yeah.
• 45:10
  SPEAKER_03: I don't have the news on my phone.
• 45:11
  SPEAKER_03: No.
• 45:12
  SPEAKER_03: Um I don't personally think there is from what the impact that I've able to have down at at work in my friends' lives and some people that I've meet, I don't for me, it's not worth the kind of background ambient like anxiety of having the news and having things and like terrible things going on in the world where I'm gonna be exposed to them, they're gonna make me feel a certain way, yeah, but I'm not gonna be in a position realistically to do much about it.
• 45:41
  SPEAKER_03: Yeah.
• 45:42
  SPEAKER_03: Um, you know, you can post something on your story, I don't think it's probably gonna make a huge amount of difference.
• 45:47
  SPEAKER_03: And so I kind of look at what's the thing that's gonna like move the needle that's not gonna really go against my ethics and morals.
• 45:54
  SPEAKER_03: Yeah.
• 45:54
  SPEAKER_03: And like, I don't mind buying cheaper chicken for the sake of me paying loads of money towards my knee.
• 45:59
  SPEAKER_03: Yeah.
• 46:00
  SPEAKER_03: And then I'm gonna look at after my training, I'm gonna see like I don't need to look at the one percenters and all the little the really little things that's gonna improve recovery.
• 46:08
  SPEAKER_03: Like, I'm not gonna go to um cold, you know, cold plunge.
• 46:13
  SPEAKER_03: I'm not gonna go to uh rental therapy therapy, cryo cryotherapy chambers, all that sort of things.
• 46:20
  SPEAKER_03: I'm gonna go for decent food that's like pretty clean.
• 46:24
  SPEAKER_03: I'm gonna avoid, it's more so avoiding the really bad stuff.
• 46:29
  SPEAKER_03: Yeah.
• 46:29
  SPEAKER_03: Really having all the good stuff.
• 46:31
  SPEAKER_03: I think cut out, and this is probably yeah, ultra-processed food.
• 46:34
  SPEAKER_03: There's a I know there's a book on it, yeah.
• 46:36
  SPEAKER_03: Ultra processed food that I should probably read.
• 46:38
  SPEAKER_03: Yeah.
• 46:39
  SPEAKER_03: Um but I always see a lot of things in my life is I'll cut out the stuff that's undoing me and then the good stuff will kind of come about, and then if I wanna, let's say I had a bit more money, I'd probably go for higher quality stuff.
• 46:51
  SPEAKER_03: Yeah, agreed.
• 46:52
  SPEAKER_03: But I'm still in a very much a student mindset and at home on a budget that if I'm gonna make food, I'm gonna go and get a fajita packet, I'm gonna have the salsa that's in there.
• 47:01
  SPEAKER_03: I don't know if it's bad or good or not.
• 47:03
  SPEAKER_00: Oh, it's probably got loads of chemicals in there where yeah, double process worry is gonna come for you.
• 47:08
  SPEAKER_03: Um my body's okay at the moment.
• 47:10
  SPEAKER_03: I'm still able to do all the stuff that I need to do.
• 47:12
  SPEAKER_03: Uh if something was, you know, really wrong, then I'll probably look at my lifestyle as well.
• 47:18
  SPEAKER_01: I agree.
• 47:18
  SPEAKER_03: So it's like probably be mindful.
• 47:20
  SPEAKER_03: I think it's probably good to be mindful.
• 47:22
  SPEAKER_03: Um, I might, you know, some probably say I might need to check myself on a few values and things.
• 47:27
  SPEAKER_00: I think that's it.
• 47:28
  SPEAKER_03: Just do the do the 90% you know, don't think too much about the one percenters in the fitness journey.
• 47:34
  SPEAKER_03: You don't think about you know eating really, really super healthy.
• 47:37
  SPEAKER_03: Just cut the crap.
• 47:39
  SPEAKER_00: And don't obsess over superfoods as well.
• 47:41
  SPEAKER_00: Superfoods, you know.
• 47:43
  SPEAKER_00: Marketing.
• 47:44
  SPEAKER_00: Your blueberries and your frozen blueberries are super cheap.
• 47:48
  SPEAKER_00: Frozen not super cheap, but a lot cheaper.
• 47:51
  SPEAKER_00: Frozen raspberries, a lot cheaper.
• 47:53
  SPEAKER_00: And they have their antioxidants are just as good as your asai berries, which will cost you, set you back maybe I I don't want to say a random price, but like probably like six quid for like one pack of like pureeed.
• 48:06
  SPEAKER_00: And look, don't get me wrong, smoothie bowls are delicious.
• 48:09
  SPEAKER_00: Asai bowls, if you go somewhere good on it.
• 48:12
  SPEAKER_00: Oh, they're so great.
• 48:12
  SPEAKER_00: They do taste good.
• 48:14
  SPEAKER_00: But yeah, people obsess over superfoods and putting um oh, what are those little red dried berries, goji berries, stuff like that.
• 48:22
  SPEAKER_00: You know, you can get just as much vitamin C from your blueberries, your strawberries, your raspberries that you can get from a little farm down the road in summer.
• 48:32
  SPEAKER_00: Um, and I think that's as well, like talking about kind of stuff like budgeting with chicken and stuff.
• 48:38
  SPEAKER_00: I think that's what a lot of people struggle with because they'll try and be ethically better and you get people who shame you for not buying free-range chicken and stuff, and I think that that's a big part of the problem.
• 48:51
  SPEAKER_00: Um, and I used to be, and I do if I'm in the financial uh place, financial place position is the right word, financial position to buy free-range chicken.
• 49:04
  SPEAKER_00: I will like I'll try my best, um, but sometimes sometimes money, sometimes money's small, and sometimes we have to make that work.
• 49:13
  SPEAKER_00: And I think yeah, with with a whole food diet, people say, Oh, it's just too expensive, and that is a big issue with a lot of families.
• 49:20
  SPEAKER_00: I think in the UK, you know, the cost of living isn't great at the moment.
• 49:26
  SPEAKER_00: Um, and if you've got a big family, it sometimes the cheaper, more processed foods are they're cheaper and they're more affordable, but it's just stripping it back.
• 49:34
  SPEAKER_00: And I think I've always been really lucky, and I think you're the same, to be raised with a family that cooks, like kind of using single ingredient uh products.
• 49:47
  SPEAKER_00: Yeah, yeah, uh chicken, pasta, some vegetables, chicken, rust, and vegetables, chicken potatoes, and like there's more than just chicken that you can eat.
• 49:55
  SPEAKER_00: We've been talking about so much chicken, beef, but you know, if you're having you uh your veggie stuff as well, um but yeah.
• 50:05
  SPEAKER_03: Okay, we can't accommodate everyone.
• 50:06
  SPEAKER_00: Tofu, yogurt, tempeh, you've got your vegan, your veggie.
• 50:12
  SPEAKER_00: Eggs every single free-range eggs, but you've missed out, you've missed out tomatoes.
• 50:17
  SPEAKER_00: And when people um oh bumblebee, sorry.
• 50:21
  SPEAKER_00: When people with organic foods as well, um, you know, that you get scaremongered into making oh you nowadays, you know, everything has to be organic.
• 50:28
  SPEAKER_00: If you really do worry about organic vegetables and the uh pesticides that they use on farms, that you know, there are some that are carcinogenic.
• 50:37
  SPEAKER_00: There is falling enough.
• 50:38
  SPEAKER_00: There is you are falling enough.
• 50:40
  SPEAKER_00: Get up, Charles.
• 50:41
  SPEAKER_00: Um, there is a list of vegetables that are actually, if you look online, there's a list of vegetables that are okay to buy if you really worry about pesticides that don't actually absorb the pesticides when they're sprayed with them.
• 50:55
  SPEAKER_00: Um so if you look up online, I can't remember the specifics, but I think stuff like I think things like carrots and stuff are okay.
• 51:02
  SPEAKER_00: Carrots and stuff, very vague.
• 51:04
  SPEAKER_03: I saw so I I saw uh a video yesterday, people were raving about it, they're raving about it on Instagram, and uh it was a guy who's just walking down the street and he said uh if you've got a leaky bucket, fix the leak before you fill up the bucket, and it's about like what is the thing that's undoing your progress?
• 51:32
  SPEAKER_03: Like are you continually pouring water into a bucket with you know all of the fancy stuff, all the things that look great?
• 51:38
  SPEAKER_03: You know, are you doing like the one percenters?
• 51:40
  SPEAKER_03: Are you going in the sauna but you're not actually getting your seven, eight, nine hours sleep?
• 51:44
  SPEAKER_03: Sleep, you're not getting your sleep, all right.
• 51:46
  SPEAKER_03: Uh are you you are you drinking your your lemon water, which I don't think does anything really.
• 51:54
  SPEAKER_00: Um but lemon and apple cider vinegar in the morning, guys.
• 51:57
  SPEAKER_00: It's the number one fat loss hack.
• 51:58
  SPEAKER_00: But yeah, 2026.
• 52:00
  SPEAKER_03: You know, but you're doing that in the morning and then you're going at overeating the evening and you're questioning, like, I had that lemon water.
• 52:05
  SPEAKER_03: You know, is it fix probably just gonna damage your enamel and your teeth?
• 52:10
  SPEAKER_03: Be careful, right?
• 52:11
  SPEAKER_03: Careful those lemons.
• 52:12
  SPEAKER_03: And I don't know, you know, those some of those things, you know, they might I need to I need to brush up my science.
• 52:18
  SPEAKER_03: Some of them might work, but you've got to think, and we did this.
• 52:20
  SPEAKER_03: I remember when we were going through our like fitness myths and gym hacks and episode, which is like, is it the thing itself or is it what goes, you know, everything around it?
• 52:31
  SPEAKER_03: Is it that um you've cut out carbs and that really works?
• 52:37
  SPEAKER_03: Or is it just that you've cut out carbs, which means that you've just cut out calories?
• 52:41
  SPEAKER_03: Just reduce calories, yeah.
• 52:42
  SPEAKER_03: Like is it the carbs or is it the fact that you just got less calories?
• 52:44
  SPEAKER_03: Uh cutting out carbs.
• 52:45
  SPEAKER_03: That kind of thing, right?
• 52:46
  SPEAKER_03: Irritating.
• 52:47
  SPEAKER_03: Um But I think that's about it.
• 52:51
  SPEAKER_03: Charlotte.
• 52:52
  SPEAKER_03: Anything, any last word?
• 52:54
  SPEAKER_03: Is there anything that's on the tip of your tongue that you really want to do?
• 52:57
  SPEAKER_00: Well, one last thing that I guess we could kind of tie in with the cutting out carbs and you know, people think believing the reason they're not losing weight is for some other reason apart from the fact that they're not in a deficit.
• 53:11
  SPEAKER_00: Oh, is your is your diet really not working?
• 53:15
  SPEAKER_00: No, what's the what is it?
• 53:16
  SPEAKER_00: It's like, oh, my hormones are are not okay at the moment, which is why I'm not losing weight.
• 53:23
  SPEAKER_03: I see so much stuff some of my algorithm is and all the comment sections are the same.
• 53:30
  SPEAKER_03: It's like someone that says, you know, I'm I'm in a calorie deficit, but I'm not losing weight.
• 53:36
  SPEAKER_01: What does that mean?
• 53:39
  SPEAKER_03: Like what are the reasons, like from a hormonal perspective?
• 53:45
  SPEAKER_03: So there is certain things that because then you know you just get someone in the comments that just goes, it's thermodynamics, it's literally energy in, energy out, which my brain makes a lot of the simplest way, and it is science as we best know it.
• 54:01
  SPEAKER_03: What are the main factors why it's not the case?
• 54:07
  SPEAKER_00: So I am not a medical professional, and I'd like to make that very clear.
• 54:16
  SPEAKER_00: I can I can say that, Charlotte.
• 54:18
  SPEAKER_00: But sometimes exactly sometimes there will be a few things that might be causing their calorie deficit to not be as effective as someone who has everything in whack.
• 54:34
  SPEAKER_00: So there's stuff like say someone's like potentially pre-diabetic or if they have like an insulin resistance, if their body can't process the carbs properly and utilize them for energy.
• 54:46
  SPEAKER_00: I don't want to sound very dumb because I might be completely wrong, but it might and the same with like PCOS, you get insulin resistance with that, and sometimes that means you do end up storing extra fat and you might not be eating the highest amount of calories.
• 55:05
  SPEAKER_00: I don't want to delve into it because I do not know enough.
• 55:08
  SPEAKER_00: I would like to educate myself more on it, and I will do that.
• 55:11
  SPEAKER_00: Um, but that's maybe something that we can dive deeper into on another podcast because I don't want to spread misinformation.
• 55:19
  SPEAKER_00: But people, yeah, sometimes there might be a reason that your calorie deficit isn't working the way you want to, despite the fact that you're pushing quite hard.
• 55:29
  SPEAKER_03: Um, but anyway, I think yeah, you might be tracking absolutely everything, yeah, and you're still not losing weight.
• 55:36
  SPEAKER_03: Yeah.
• 55:36
  SPEAKER_03: And it's it might be because again, it's like a bit of wearables.
• 55:40
  SPEAKER_03: Yeah.
• 55:40
  SPEAKER_03: So your watch telling you you burnt loads of calories, which you you know, they're they're up to like 20% inaccurate.
• 55:47
  SPEAKER_00: Yeah, do not trust your watch on how many calories you've burnt in a day.
• 55:51
  SPEAKER_00: Because then you probably say, Oh god, I need to be being a hundred calories and I need to lose any of this weight.
• 55:56
  SPEAKER_00: And that's probably not the case.
• 55:58
  SPEAKER_00: Yeah.
• 55:58
  SPEAKER_03: Um best thing to do in the case of like, you know, is it your cortisol levels?
• 56:03
  SPEAKER_03: Yeah.
• 56:04
  SPEAKER_03: Is it is it this, is it that?
• 56:05
  SPEAKER_03: Get a blood work, get your blood work done.
• 56:08
  SPEAKER_00: Speak to a professional about it.
• 56:09
  SPEAKER_00: Yeah.
• 56:09
  SPEAKER_00: Who knows?
• 56:10
  SPEAKER_00: You know, you could have thyroid issues, that could be a thing, but get your bl get your thyroid panel done.
• 56:17
  SPEAKER_00: I did that.
• 56:18
  SPEAKER_03: And what did you find?
• 56:19
  SPEAKER_00: Well, it was actually pretty underactive a while back, but then the bloods did improve over time because I really had it in my head I had an underactive thyroid, and that's the reason I was always a chubby kid.
• 56:28
  SPEAKER_00: But I did also love eating lots of carbohydrates and and lots of fatty things when I was a kid, so those are slightly more calorie dense, and that might have been why I was a bit more chunk.
• 56:40
  SPEAKER_03: Maybe.
• 56:40
  SPEAKER_03: Anyway, not gonna fat shame you as a kid.
• 56:43
  SPEAKER_00: I was a bit a fatty boom boom, but hey, cute, chubby little kid.
• 56:46
  SPEAKER_00: I did boom boom boom.
• 56:48
  SPEAKER_03: On another cream cake.
• 56:50
  SPEAKER_03: Need the horn to go off again in the background now.
• 56:54
  SPEAKER_03: Well, on that note, Charlotte, thank you so much for joining us.
• 56:58
  SPEAKER_00: It's been real, Charles.
• 57:00
  SPEAKER_00: It always is, it's always real.
• 57:03
  SPEAKER_03: Uh, if you are new here, drop a uh a like, a follow, a subscribe uh episodes every Monday and Thursday.
• 57:11
  SPEAKER_03: Um click the big thumbs up if you're on YouTube.
• 57:14
  SPEAKER_03: Yeah, and drop us a comment.
• 57:15
  SPEAKER_03: Uh give us give us some hate.
• 57:17
  SPEAKER_03: Say that you did you know, pick a pick apart this podcast, pick one slight word that we said that was out of uh that was out of sequence, um, one slight bit which could be contentious.
• 57:28
  SPEAKER_03: Oh god.
• 57:29
  SPEAKER_03: On a podcast that is literally about you know controversial takes.
• 57:31
  SPEAKER_03: Counsel us and do it.
• 57:34
  SPEAKER_03: Thank you very much.
• 57:35
  SPEAKER_03: Have a great rest of your day.
• 57:36
  SPEAKER_03: Bye.
• 57:37
  SPEAKER_03: Bye.