Latest / Hardiness with Dr Paul Taylor / The Hidden Power of Rhythms: How Small Daily Habits Can Transform Your Performance with Jess Spendlove

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The Hidden Power of Rhythms: How Small Daily Habits Can Transform Your Performance with Jess Spendlove · Hardiness with Dr Paul Taylor

• 0:09
  Speaker 1: Jessica Speran Love.
• 0:10
  Speaker 2: Welcome to the podcast, Paul Taylor, thank you for having
• 0:14
  Speaker 2: me back.
• 0:15
  Speaker 1: Yes, that's right.
• 0:16
  Speaker 3: It is time number two and in that time you
• 0:20
  Speaker 3: have written and published a book which is no mean
• 0:23
  Speaker 3: feat as I will know. And before we get into this,
• 0:26
  Speaker 3: I'm gonna I want to ask you a question that
• 0:28
  Speaker 3: maybe nobody's ever asked you before.
• 0:30
  Speaker 1: We're what's the origin of your surname?
• 0:34
  Speaker 2: Because you know what, I really yeah, I really need
• 0:36
  Speaker 2: to do more research on it because I occasionally get
• 0:39
  Speaker 2: asked this. But sorry, I cut you off. Are you gonna?
• 0:46
  Speaker 3: Because my dad has done the whole sort of family
• 0:48
  Speaker 3: tree thing, and and we are descended from the Normans
• 0:52
  Speaker 3: where the Vikings invaded Normany Norman dy and and our
• 0:55
  Speaker 3: surname Taylor is from the French Talier, right, which means
• 0:59
  Speaker 3: taylor in French. So that's where that comes from. And normally,
• 1:03
  Speaker 3: you know, you know in those days that the Sonium
• 1:07
  Speaker 3: kind of did what it said on the tin.
• 1:09
  Speaker 2: I know, well, I'm concerned. I can think of a
• 1:15
  Speaker 2: way they may have, but I don't know.
• 1:20
  Speaker 1: It could have been that could have been the oldest
• 1:22
  Speaker 1: profession in.
• 1:23
  Speaker 2: The world potentially, But I do know it did start
• 1:27
  Speaker 2: as I do know, it did start as Spencer.
• 1:31
  Speaker 1: I should have thought that before I asked the question.
• 1:34
  Speaker 2: Should know, well, I thought you had you're pretty on
• 1:36
  Speaker 2: the ball with these things. I thought you may have
• 1:38
  Speaker 2: seen if I would would go there. But I know
• 1:41
  Speaker 2: it started as Spencer. I mean, my brothers looked into it,
• 1:43
  Speaker 2: and I really need to now that I have a
• 1:45
  Speaker 2: baby as well, Like I feel, once you maybe start
• 1:48
  Speaker 2: to you know, have you know a child, and they
• 1:52
  Speaker 2: might ask the questions. But I do know it started
• 1:54
  Speaker 2: as Spencer, and at some point it turned to spend
• 1:57
  Speaker 2: Thrift and then I was like, well, what was happening there?
• 2:00
  Speaker 1: Wow?
• 2:01
  Speaker 2: And then it became spend a Lot. But I don't
• 2:03
  Speaker 2: know too much more than that, but I should you
• 2:06
  Speaker 2: know what, I will look it up and I will
• 2:07
  Speaker 2: get I'll circulate back and we can close this loop.
• 2:11
  Speaker 1: Maybe maybe put it in the show notes.
• 2:13
  Speaker 3: Yes, so now you have Actually I'll just let you
• 2:18
  Speaker 3: introduce yourself to our listeners and your background. We met,
• 2:22
  Speaker 3: like quite a few of the guests had been on
• 2:23
  Speaker 3: the show. We met at PWCC the outside whether it's
• 2:26
  Speaker 3: twenty odd presenters and it was fabulous.
• 2:30
  Speaker 1: But tell our listeners just give them a.
• 2:33
  Speaker 3: Little bit about your background and why we're talking about
• 2:37
  Speaker 3: your book.
• 2:38
  Speaker 2: Yeah, fantastic. I guess I'll start with the now and
• 2:42
  Speaker 2: the sentence I say is I speak coach and write
• 2:45
  Speaker 2: about sustainable high performance and how snap, there's my elevator
• 2:51
  Speaker 2: pitch more one sentence. You know, how I got there
• 2:56
  Speaker 2: was a lifetime in high performing environments, you know, as
• 3:00
  Speaker 2: a child and a teenager, very high level swimmer at
• 3:03
  Speaker 2: a very young age, you know, national state teams, this
• 3:06
  Speaker 2: kind of thing, winning medals, training before and after school.
• 3:11
  Speaker 2: That spiked my interest in becoming a sports dietitian. And
• 3:15
  Speaker 2: I had my own experience of being under fueled and
• 3:19
  Speaker 2: how that affected my performance at school and in the pool,
• 3:22
  Speaker 2: and then I also felt the effects once I got
• 3:24
  Speaker 2: advice and how significant it was. So significant, you know,
• 3:27
  Speaker 2: that was the catalyst for the trajectory of my professional career.
• 3:33
  Speaker 1: And before you jump into that, what distance did you swim?
• 3:37
  Speaker 2: I had a few sports, but my it was brutal
• 3:39
  Speaker 2: one hundred and two hundred meter butterfly and two hundred
• 3:42
  Speaker 2: meter medley. Yeah that was brushstroke as well. I was
• 3:45
  Speaker 2: quite a good you know, one school nationals in fifty
• 3:48
  Speaker 2: meter breashstroke, but butterfly and mid middle distance is kind
• 3:53
  Speaker 2: of where I landed.
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  Speaker 1: And the only reason I'm asking.
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  Speaker 3: I have a nephew, Toby, who's a pretty elite swimmer
• 3:59
  Speaker 3: and trying to get to the Brisbane Olympics. But the
• 4:03
  Speaker 3: amount of time that he spends in the pool, and
• 4:06
  Speaker 3: he's a sprinter, but just the.
• 4:09
  Speaker 1: Amount of training.
• 4:11
  Speaker 3: That these guys do, like particularly swimmers that I find
• 4:14
  Speaker 3: do more volume then, And actually I have asked Toby that, like,
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  Speaker 3: why does he need to do so much volume when
• 4:23
  Speaker 3: he's a sprinter. I don't think anybody has a good
• 4:26
  Speaker 3: reason for that. I think some people are starting to
• 4:28
  Speaker 3: change it. But but anyway, the point, the point is,
• 4:32
  Speaker 3: you know he used to eat an entire box of
• 4:34
  Speaker 3: week Picks and then something else for his breakfast. Right now,
• 4:38
  Speaker 3: that would just be an eating machine because you're just
• 4:42
  Speaker 3: burning so many calories and if you're underfueled, you're ghost right.
• 4:47
  Speaker 2: And it doesn't it slowly declines before it rapidly declined.
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  Speaker 2: You know, in every aspect your physical performance, your immunity,
• 4:54
  Speaker 2: your your cognitive components, your recovery a slate, you know,
• 4:57
  Speaker 2: it these underfueled you know, it's really the relative energy
• 5:02
  Speaker 2: deficiency syndrome or red S, which is a big, big
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  Speaker 2: thing in sport, but swimming in particular, because it is
• 5:08
  Speaker 2: so very hard to understand for exactly that reason. And
• 5:13
  Speaker 2: then you throw in the mix, you know, puberty in
• 5:16
  Speaker 2: two hours before and after school, the gym, the conditioning
• 5:18
  Speaker 2: and all of that around it.
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  Speaker 3: You basically leave female hormemus, right, you throw that, and
• 5:24
  Speaker 3: that said Jesus Christ adolescents.
• 5:31
  Speaker 2: So yeah, I really, I guess felt how the different
• 5:34
  Speaker 2: like it was so significant, the difference. And I love
• 5:36
  Speaker 2: food and people, so it was all of those three
• 5:39
  Speaker 2: things combined that made me go Elite athletes, elite performers,
• 5:43
  Speaker 2: sports nutrition. That was the mission. And you know, that
• 5:46
  Speaker 2: was the mission for a really long time. Like that's
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  Speaker 2: where I spent most of my career. Hundreds, if not
• 5:53
  Speaker 2: over a thousand elite athletes, seven professional teams. You know,
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  Speaker 2: I didn't just dip my toes in sport. I was
• 6:00
  Speaker 2: in it. I was with the GWS Giants for eight years,
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  Speaker 2: the Chronala Sharks for eight years, you know, the Kings
• 6:05
  Speaker 2: and Giants Netpull for five years. Like really went very
• 6:09
  Speaker 2: deep in elite sport. I've also consulted to the Special Forces.
• 6:13
  Speaker 2: I still actually do a little bit of consulting to them,
• 6:16
  Speaker 2: so the Special Operations, And at one point or another
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  Speaker 2: I just went, this is great. This was the dream
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  Speaker 2: little Jess, you know, this is what she wanted. But
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  Speaker 2: is this going to be the next ten or fifteen years?
• 6:30
  Speaker 2: And then throw in the mix COVID my own burnout experience,
• 6:35
  Speaker 2: you know, throw in the mix. Just a lot of
• 6:37
  Speaker 2: professional and personal experiences coming together that kind of evolved
• 6:42
  Speaker 2: who I was and what I wanted to do and
• 6:44
  Speaker 2: where I wanted to spend the next like I said,
• 6:46
  Speaker 2: the next ten or fifteen years, which has landed me
• 6:49
  Speaker 2: here in the sustainable high performance which really is about
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  Speaker 2: translating and you know, we have a lot of parallels
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  Speaker 2: I think in the work we do and that background
• 6:58
  Speaker 2: and that mission, because we can see the impact that
• 7:03
  Speaker 2: those principles and insights and what has worked at that
• 7:06
  Speaker 2: level can translate into the everyday systems and strategies that
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  Speaker 2: help people who are motivated and driven, you know, achieve
• 7:14
  Speaker 2: the things, but not at the expense of their well
• 7:16
  Speaker 2: being and because of it, So, yeah, here we are today.
• 7:20
  Speaker 3: Yeah, I remember reading a research paper Chiefs would have
• 7:24
  Speaker 3: been fifteen years ago about overtraining syndrome and corporate bernart
• 7:30
  Speaker 3: and the very very strong overlap between the two of them.
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  Speaker 3: That basically the atiology the development of those conditions is
• 7:41
  Speaker 3: almost identical. The impacts you know, loss, loss of performance,
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  Speaker 3: it's physical in the athletes, it's cognitive in corporates, and tiredness, irritability,
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  Speaker 3: sensitivity to infections, and in the corporate where that's more
• 7:55
  Speaker 3: time off, hormonal changes, cardiovascular changes.
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  Speaker 1: I mean, it is just it is identical.
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  Speaker 3: So I get the translation of the elite sport military
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  Speaker 3: into the corporate world. But as you point out in
• 8:12
  Speaker 3: your book and I talk about all the time, you know, when.
• 8:16
  Speaker 1: You're working with.
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  Speaker 3: Elite athletes and military guys and special forces guys and recovery,
• 8:26
  Speaker 3: there is really key and which we'll get onto in
• 8:30
  Speaker 3: a second, But first before we even jump into that,
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  Speaker 3: Like you've worked with all of those guys, right, elite athletes,
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  Speaker 3: special forces guys, CEOs, executives, and they are high performers,
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  Speaker 3: they're very driven.
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  Speaker 1: But as you're read in your book, even those guys
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  Speaker 1: deprioritize their health as well.
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  Speaker 3: So what is going on that that such elite performers
• 8:57
  Speaker 3: would even dep prioritize their health.
• 9:00
  Speaker 2: Yeah, it's it's an interesting one. I think at the
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  Speaker 2: core of it, it's often about, particularly in the corporate world,
• 9:07
  Speaker 2: this desire to want to you know, help the team,
• 9:10
  Speaker 2: help the family, help the organization. And I don't think
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  Speaker 2: they're sitting there unintentionally deprioritizing themselves, but it's just a
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  Speaker 2: byproduct of what they are prioritizing. And the other thing
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  Speaker 2: I've seen, which I think is particularly relevant right now
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  Speaker 2: in this like optimization era, which is getting a bit
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  Speaker 2: of pushback. I've spent a career helping the best optimize
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  Speaker 2: their performance, and to be honest, there is a handful
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  Speaker 2: at that level with you know, the hundreds thousands of
• 9:41
  Speaker 2: these really top performers who were really have earned the
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  Speaker 2: right to dial in and are truly leveraging everything that
• 9:49
  Speaker 2: they can. And whereas I do think we nearly hear
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  Speaker 2: that all of these not extreme optimizations, but these these
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  Speaker 2: one percenters or less are really like the fundamentals, and
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  Speaker 2: so we've really just been you know, receiving information which
• 10:05
  Speaker 2: doesn't actually help people build from the ground up. And
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  Speaker 2: this was my intention with the book, was to give
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  Speaker 2: a systematic way to approach things depending on where people
• 10:14
  Speaker 2: are at But it's not ESS's ten step routine. It's
• 10:17
  Speaker 2: here's a framework in guard Rails, and you customize your
• 10:20
  Speaker 2: own operating system. So I've kind of taken that in
• 10:24
  Speaker 2: a few ways. But yeah, they're the few things that
• 10:27
  Speaker 2: I have seen. And it's not always about adding you know, optimization,
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  Speaker 2: and a lot of what we hear is we've got
• 10:34
  Speaker 2: to add more, We've got to stack more. It's more
• 10:36
  Speaker 2: inputs where a lot of the time it's going do
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  Speaker 2: I actually need that? Has that thing I've added actually
• 10:42
  Speaker 2: moved the need? Or have I experimented and tested and
• 10:45
  Speaker 2: defined success? And how is that helping me? Or am
• 10:48
  Speaker 2: I forcing something that works for somebody else? So yeah,
• 10:51
  Speaker 2: I think there's a few things there that lead to that.
• 10:54
  Speaker 3: Yeah, and I think it's interesting when we talk about
• 10:57
  Speaker 3: that that peak performance, that like when you get to
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  Speaker 3: the best of the best.
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  Speaker 1: It was interesting. I did a workshop a couple of
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  Speaker 1: weeks ago.
• 11:05
  Speaker 3: I was speaking at it, and Grant Hackett was another
• 11:08
  Speaker 3: one of the speakers. We were staying in the same place,
• 11:11
  Speaker 3: so we had we had long chats and I was
• 11:13
  Speaker 3: I was asking Grant about his career and the habits
• 11:17
  Speaker 3: and stuff, and he talked a lot about Caan Perkins,
• 11:20
  Speaker 3: who was kind of his rival, but Idol had sort
• 11:24
  Speaker 3: of come before him, and then Thorpy as well, and
• 11:26
  Speaker 3: he just said that, you know, when he was looking
• 11:28
  Speaker 3: at these guys, he says that the just the stuff
• 11:32
  Speaker 3: that they would do, the level of detail that they
• 11:35
  Speaker 3: would go to, that that the fact that everything had
• 11:39
  Speaker 3: to be on point. He talked about Thorpy, I think
• 11:41
  Speaker 3: he I can't remember how many it was, three or
• 11:43
  Speaker 3: four or five hundred days that he had trained every
• 11:46
  Speaker 3: single day, not missed a single training session. Now, those
• 11:50
  Speaker 3: guys that they are, they're the freaks right at that
• 11:54
  Speaker 3: at that level where it is the best in the.
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  Speaker 1: World at their sport. They are the oatlayers right.
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  Speaker 3: For me, it is it's on a teenable for average
• 12:07
  Speaker 3: Jill to get there, because you need a ridiculous mindset
• 12:11
  Speaker 3: to do that. But if we're talking about the normal
• 12:16
  Speaker 3: individuals who want to be better, what can they tick
• 12:21
  Speaker 3: from these peak performers and what do they need to
• 12:25
  Speaker 3: just throw away and go I'm not even going to
• 12:27
  Speaker 3: go there.
• 12:28
  Speaker 2: Yeah, look, even those guys, and you're exactly right, you
• 12:30
  Speaker 2: know what you're talking about the fastest in the world.
• 12:33
  Speaker 2: You know, at some point. Ever, so in that environment
• 12:36
  Speaker 2: where that is their full time job, they've got a
• 12:38
  Speaker 2: full time team, they've got specialists in all of the areas,
• 12:41
  Speaker 2: they've earnt the right and everything at the ground level up.
• 12:44
  Speaker 2: But really it starts with what I call the five rhythms,
• 12:48
  Speaker 2: and it's like, what are the things we either do
• 12:50
  Speaker 2: every day or we should be doing every day, which
• 12:52
  Speaker 2: is what we eat, how we move our body, how
• 12:55
  Speaker 2: we manage our stress and recover, how we sleep, and
• 12:58
  Speaker 2: how connected we are to our value is purpose and people,
• 13:01
  Speaker 2: And that's where we want to start because they're either
• 13:03
  Speaker 2: the things we're doing every day as a behavior. You know,
• 13:07
  Speaker 2: we we eat, we all sleep, we all breathe, and
• 13:10
  Speaker 2: the things that make us a human that functions well,
• 13:14
  Speaker 2: which is movement, which you know you would know better
• 13:16
  Speaker 2: than me. And how do we then adapt and manage
• 13:20
  Speaker 2: our capacity. Well, that's how we build our stress tolerance
• 13:24
  Speaker 2: and or stress fitness, which you know is a phrase
• 13:28
  Speaker 2: you've coined, which I actually reference in my book that
• 13:31
  Speaker 2: that is your phrase, and I love it because I
• 13:33
  Speaker 2: think that really helps people understand it's not avoid stress,
• 13:37
  Speaker 2: it's inevitable. Particularly right now, there's so much low grade
• 13:40
  Speaker 2: constant stress, physical, psychological, emotional, technological, all of the things.
• 13:46
  Speaker 2: But how do we adapt to it? And to do that,
• 13:48
  Speaker 2: we need to live by design. The world we live
• 13:51
  Speaker 2: in really is against you know, how we can live
• 13:55
  Speaker 2: by design. So we need to have clarity on a
• 13:58
  Speaker 2: few things that can book end our day to help
• 14:01
  Speaker 2: set us up to do that. And I really do
• 14:03
  Speaker 2: believe starting there and once, once you've got a rhythm,
• 14:08
  Speaker 2: once you've got predictability and consistency, because your body and brain,
• 14:12
  Speaker 2: you know, love rhythm, because not only does that spare energy,
• 14:18
  Speaker 2: but it will because we know what's coming. So we're
• 14:20
  Speaker 2: not scanning, and threat systems not activated, and we're not
• 14:23
  Speaker 2: chaotic and reactive, but we're planned, we're proactive, and we
• 14:26
  Speaker 2: regenerate and we build that energy. So it's a small
• 14:31
  Speaker 2: but intentional shift that delivers a huge impact. And then
• 14:35
  Speaker 2: on top of that, layer in all the you know,
• 14:37
  Speaker 2: the extra things, layer in the the vitamins, the ivy
• 14:42
  Speaker 2: vitamin fusions, the ice bas the saunas, you know, layer
• 14:46
  Speaker 2: in that. But please don't think that that's gonna, you know,
• 14:49
  Speaker 2: manage a chronic sleep.
• 14:50
  Speaker 1: Debt, or.
• 14:52
  Speaker 3: That's not going to compensate it. If you're drinking shit,
• 14:55
  Speaker 3: heaps of alcohol and eating a shit diet.
• 14:57
  Speaker 2: Right, sleeping ship eating shit.
• 15:00
  Speaker 1: Yeah, you can't, you can't.
• 15:02
  Speaker 3: You can't supplement a bad diet or poer exercise routine.
• 15:07
  Speaker 1: And let let's talk about those rhythms.
• 15:10
  Speaker 3: And I like the way you talk about those those
• 15:11
  Speaker 3: five rhythms that are important for our operating system. Let's
• 15:16
  Speaker 3: pick probably the thorniest one first and the most controversial
• 15:20
  Speaker 3: one first, which is the word of nutrition. And you know,
• 15:24
  Speaker 3: even amongst career nutritionists and dietitians, there is still debate
• 15:30
  Speaker 3: about you know, what what is optimal and you know,
• 15:33
  Speaker 3: have fat, low called low fat, high corplio, vegetarian, vegan,
• 15:37
  Speaker 3: all of this but exhausting.
• 15:39
  Speaker 1: Yeah, and look, I always say I'm not helpful.
• 15:43
  Speaker 3: No, I always say, anybody tells you that there's one
• 15:45
  Speaker 3: diet we should all be eating is one of three things.
• 15:47
  Speaker 3: They're either demented, they're trying to sell you something, or
• 15:50
  Speaker 3: they're a member.
• 15:50
  Speaker 1: Of a cult. Right.
• 15:51
  Speaker 3: But see, nutrition is interesting because there are certain behaviors.
• 15:57
  Speaker 1: Like like smoking.
• 15:59
  Speaker 3: You can just go, well, just don't smoke, right, but
• 16:02
  Speaker 3: you have to eat, like we have to eat. So
• 16:06
  Speaker 3: that's why habits I think around nutrition are some of
• 16:11
  Speaker 3: the harder things. What would you say if we're talking
• 16:15
  Speaker 3: about peak performance and what are the big things that
• 16:20
  Speaker 3: people need to be aware of in terms of nutrition.
• 16:24
  Speaker 2: Yeah, look, where I've been starting is even like I've
• 16:27
  Speaker 2: kind of even taken it a step back to this
• 16:29
  Speaker 2: concept of rhythm because I realized even when I just
• 16:32
  Speaker 2: started talking about elements and protein and fiber, and we
• 16:36
  Speaker 2: can go into that. I know we did in the
• 16:39
  Speaker 2: previous episode as well, but rhythm with nutrition is really
• 16:43
  Speaker 2: about going when do I start eating, when do I
• 16:46
  Speaker 2: stop eating? What are the sizes of those meals and
• 16:49
  Speaker 2: snacks across the day, and what are the gaps Because
• 16:52
  Speaker 2: a lot of people are very reactive, whether they're fasting,
• 16:55
  Speaker 2: not good at breakfast, disorganized, any and all of the above.
• 17:00
  Speaker 2: So they end up eating over a short window. But
• 17:03
  Speaker 2: then what tends to happen is that that gets bigger
• 17:05
  Speaker 2: across the day and done.
• 17:08
  Speaker 3: Sorry, Jessica, their glucose control is imperred. I saw some
• 17:12
  Speaker 3: really interesting bit of research about breakfast eaters and non
• 17:16
  Speaker 3: breakfast eaters and non breakfast eaters. Actually, I think breakfast
• 17:21
  Speaker 3: eaters eat more calories overall because they're having an extra
• 17:24
  Speaker 3: meal non breakfast is not much smaller than that, but
• 17:28
  Speaker 3: breakfast eaterers have better glucose control. And so the non
• 17:32
  Speaker 3: breakfast leaders, even though they were eating less calories, they
• 17:36
  Speaker 3: weren't any later. Right, the we it was kind of
• 17:39
  Speaker 3: roughly equal, and that's why, you know, the whole thing
• 17:42
  Speaker 3: is is like you just you've got to do you right,
• 17:46
  Speaker 3: but be aware of these things.
• 17:48
  Speaker 2: Be aware. Yeah, don't sit and forget, which I really
• 17:50
  Speaker 2: see people do, and it's kind of bringing awareness to it.
• 17:53
  Speaker 2: So for me, like the the ideal is you have
• 17:56
  Speaker 2: your own rhythm. You know, the same kind of start
• 17:58
  Speaker 2: time ballpark, the same kind to finish time, but across
• 18:01
  Speaker 2: the day, whatever that rhythm is for you three meals,
• 18:04
  Speaker 2: three meals and a snack three meals and I don't know,
• 18:06
  Speaker 2: whatever it is depending on how active you are, make
• 18:09
  Speaker 2: that as even inconsistent as possible. For exactly what you've said,
• 18:13
  Speaker 2: blood glucose control, which impacts your focus, which impacts your appetite,
• 18:17
  Speaker 2: which then impacts your sleep. So if before we even
• 18:20
  Speaker 2: get into what you're having, if you just spread out
• 18:24
  Speaker 2: what you're doing more evenly and find rhythm consistently day
• 18:27
  Speaker 2: to day, that is a huge level up.
• 18:30
  Speaker 1: Yeah, I like it.
• 18:31
  Speaker 2: Then they're moving into you know, yes, there's definitely elements.
• 18:34
  Speaker 2: You know, for me, there's four key ones. There's protein that,
• 18:37
  Speaker 2: there's high fiber, carbohydrates, colors, and healthy fats. The two
• 18:42
  Speaker 2: you know, kind of big ones there are your protein
• 18:45
  Speaker 2: from a society, from a muscle, from a recovery from
• 18:49
  Speaker 2: an appetite, and a glucose control perspective.
• 18:52
  Speaker 3: And your recommendations around protein for people in terms of
• 18:56
  Speaker 3: grams per kilograms or is there a certain advice that
• 19:01
  Speaker 3: you give people.
• 19:02
  Speaker 2: Yeah, if it's you know, I like to go between
• 19:05
  Speaker 2: about one point five to two grams.
• 19:08
  Speaker 1: I'm right bang with you, yeah.
• 19:10
  Speaker 2: Yeah, yeah, and then zero point three to zero point
• 19:13
  Speaker 2: four grams.
• 19:14
  Speaker 1: Per per per meal.
• 19:16
  Speaker 3: Yeah, And I want people to really think about that,
• 19:19
  Speaker 3: that zero point three to zero point four grams of
• 19:22
  Speaker 3: protein per kilograms per meal. I mean exactly the same
• 19:25
  Speaker 3: place of you. We've obviously read similar research, but I
• 19:29
  Speaker 3: find I don't know if you find the cm that
• 19:32
  Speaker 3: most people undercook I'm using the wrong terminology. They don't
• 19:38
  Speaker 3: eat enough protein at breakfast. Breakfast tends to be the
• 19:41
  Speaker 3: meal that just because of our society, you know, frigging
• 19:45
  Speaker 3: breakfast cereals and orangetution shit like that. But it's it's
• 19:50
  Speaker 3: the meal that people miss that zero point three to
• 19:52
  Speaker 3: zero point four more consistently than others.
• 19:55
  Speaker 1: I find, what's what's your thoughts on that? Yeah?
• 19:57
  Speaker 2: Yeah, definitely breakfast and then are like snack, you know,
• 20:01
  Speaker 2: And when I say snack, I believe most people, if
• 20:03
  Speaker 2: you are eating, you know, across the day, really should
• 20:07
  Speaker 2: have it a good afternoon snack because that lunch to
• 20:09
  Speaker 2: dinner gap tends to be quite big. But you're exactly right,
• 20:12
  Speaker 2: and you know, breakfast it's harder. We either don't have
• 20:16
  Speaker 2: the habit, we have to be more intentional with it.
• 20:18
  Speaker 2: We have to train ourselves more. But the upstream effects
• 20:22
  Speaker 2: if you execute that at breakfast, just focus on it
• 20:25
  Speaker 2: for a week or two, push through it, train yourself,
• 20:28
  Speaker 2: have the mindset. You know, I'm nutrition training myself here
• 20:31
  Speaker 2: and my body and my brain and my stomach to
• 20:34
  Speaker 2: get on board with this new program. You will feel
• 20:38
  Speaker 2: the difference in how your appetite, you focus your energy,
• 20:41
  Speaker 2: all of that across the day significantly, and that then
• 20:47
  Speaker 2: for that then turns that into a habit. And when
• 20:49
  Speaker 2: you miss it because you're human, because it's a new habit.
• 20:51
  Speaker 2: My gosh, do you see and feel the difference. It's
• 20:54
  Speaker 2: glaringly obvious.
• 20:55
  Speaker 3: And I think back to the point if people are
• 20:57
  Speaker 3: eating high carbohydrates, you know, they get a big spike
• 21:00
  Speaker 3: in their blood sugar. Then it drops, then they're focused,
• 21:04
  Speaker 3: their attention, everything's gone to ratchet, as you said, and
• 21:08
  Speaker 3: then their productivity is dying and they make more mystics
• 21:12
  Speaker 3: and all.
• 21:13
  Speaker 1: Of this sort of thing.
• 21:14
  Speaker 3: So it is key, and it's like it, do not
• 21:18
  Speaker 3: eat breakfast on the freaking run oritize it.
• 21:21
  Speaker 1: It's key. Yeah, yeah, yeah, yeah, I love it. I
• 21:23
  Speaker 1: love it.
• 21:24
  Speaker 2: The other one I've seen there as well is like
• 21:26
  Speaker 2: the disruption with the work from home, with the with
• 21:30
  Speaker 2: the hybrid, you know, and when I dig deep, you know,
• 21:32
  Speaker 2: when I sit down with people and they map out
• 21:35
  Speaker 2: their day the office verse, the home versus on the fly, well,
• 21:40
  Speaker 2: we need to come up with a solution that gives
• 21:42
  Speaker 2: you what you need. May not be the same thing
• 21:44
  Speaker 2: each day, but they're all an equal and around the
• 21:47
  Speaker 2: same time. Because you're having breakfast at seven at ten,
• 21:51
  Speaker 2: fasting all of those variations at the start of the day.
• 21:56
  Speaker 2: You'll push through the morning, but you fall off a
• 21:58
  Speaker 2: cliff in the afternoon.
• 22:00
  Speaker 1: People, Why.
• 22:02
  Speaker 3: Timing and that rhythm that you're talking about here is
• 22:06
  Speaker 3: so important because I don't think it's talked enough about nutrition.
• 22:10
  Speaker 3: You mentioned earlier on Shakidian Ultritian rhythm, So draw the
• 22:15
  Speaker 3: connections for people here.
• 22:17
  Speaker 2: Yeah, there's something called chrononutrition, which is really the rhythm
• 22:20
  Speaker 2: of nutrition against your Cicadian rhythm. And all of these rhythms,
• 22:25
  Speaker 2: you know, nutrition, exercise, sleep, recovery, they all feed into
• 22:29
  Speaker 2: each other, but nutrition and sleep are very interconnected. I
• 22:33
  Speaker 2: like to think of them like best friends. You know,
• 22:35
  Speaker 2: they can positively influence each other and support each other,
• 22:39
  Speaker 2: or they can unravel each other, and you know, you know,
• 22:43
  Speaker 2: make poor decisions together, which can be fun at times,
• 22:45
  Speaker 2: but you don't want to live like that. And so
• 22:48
  Speaker 2: what you're eating consistently, you know, around when the sun
• 22:52
  Speaker 2: rises when the sun sets, aligning with that not only
• 22:56
  Speaker 2: helps give you more energy across the day, stabilizes your focus,
• 23:00
  Speaker 2: increases and stabilizes your energy, but helps you sleep better
• 23:04
  Speaker 2: at night. And so, you know, I don't believe all
• 23:07
  Speaker 2: habits are created equally. There are some really high leverage
• 23:10
  Speaker 2: habits which are then going to ripple out into other areas.
• 23:13
  Speaker 2: And a high protein, consistent breakfast each morning is one
• 23:17
  Speaker 2: of the most superior ones in my opinion.
• 23:19
  Speaker 1: Yeah, I completely agree.
• 23:23
  Speaker 3: You have you got thoughts on when people should have
• 23:28
  Speaker 3: their last meal relative to their bad time.
• 23:32
  Speaker 2: Yeah, look, it's it's an interesting one. I think we
• 23:35
  Speaker 2: I mean, the research is quite clear around two to
• 23:39
  Speaker 2: three hours. I mean there's even some research and I'm
• 23:42
  Speaker 2: sure you've had doctor Jimmy King on here and she
• 23:45
  Speaker 2: was talking about some PhD research showing, you know, even
• 23:49
  Speaker 2: earlier for that late after that late meal, that last
• 23:52
  Speaker 2: meal of the day, you know, mid afternoon practically for
• 23:56
  Speaker 2: most people.
• 23:56
  Speaker 1: That's.
• 23:58
  Speaker 3: That's where that's where the the optimal research binds into practicalities,
• 24:03
  Speaker 3: doesn't it. But that whole getting home, leate and eating
• 24:07
  Speaker 3: dinner at nine o'clock at night. Fucking hell yeah, it's
• 24:11
  Speaker 3: it's a performance subotage, and it's a it's a hormone
• 24:16
  Speaker 3: subotized as well.
• 24:17
  Speaker 2: Right, Yeah, all of it all goes you know, the
• 24:21
  Speaker 2: way you want to think about it is like everything's
• 24:23
  Speaker 2: running on a clock, and all every metabolic process you
• 24:27
  Speaker 2: know has a has a has a timer, and your
• 24:30
  Speaker 2: Cicadian rhythm is you know, the masterclock of it.
• 24:33
  Speaker 3: All.
• 24:34
  Speaker 2: And so when your nutrition is set up to support
• 24:36
  Speaker 2: your sleep, and your sleep is set up to support everything,
• 24:40
  Speaker 2: every physiological process and metabolic process and hormonal process can operate,
• 24:45
  Speaker 2: you know, with consistency and run more effortlessly. And that's
• 24:49
  Speaker 2: when you actually do the things and wake up feeling
• 24:53
  Speaker 2: like you've been rested as opposed to wide and tired,
• 24:55
  Speaker 2: because you know, and again I'm going to reference Gemma.
• 24:59
  Speaker 2: I'm going to her book tonight, so she's probably really
• 25:01
  Speaker 2: front and center, but she had this analogy when I
• 25:04
  Speaker 2: had her on my podcast. It's like the cafe, you know,
• 25:07
  Speaker 2: like you open at seven am every morning, and your
• 25:10
  Speaker 2: customers and your staff know when everything runs off the
• 25:13
  Speaker 2: back of that, like your body is exactly the same.
• 25:15
  Speaker 1: Yeah, great point.
• 25:16
  Speaker 2: I love that analogy.
• 25:18
  Speaker 3: Yeah yeah, yeah, yeah, so full the listener's gammo was
• 25:21
  Speaker 3: on by the time this is launch, probably three or
• 25:24
  Speaker 3: four weeks before you, so there'll be a quick go
• 25:27
  Speaker 3: back and search that. And I think, just to reiterate
• 25:33
  Speaker 3: that whole idea of chronobiology, you know, we run off circuity.
• 25:37
  Speaker 3: There's so many of our biological processes that run on
• 25:42
  Speaker 3: Circiitian rhythms. What people don't realize is your hormones run
• 25:45
  Speaker 3: on circulian rhythms, and your sales run on circuitian rhythms,
• 25:48
  Speaker 3: and when you eat outside of those rhythms, particularly when
• 25:53
  Speaker 3: you eat very late and before you go to bed,
• 25:56
  Speaker 3: you actually disrupt a lot of those security rhythm. So
• 26:00
  Speaker 3: you're screwing with your entire biology.
• 26:03
  Speaker 2: Why don't you exactly? And all of this can be
• 26:07
  Speaker 2: largely remedied by focusing on that one high leverage morning
• 26:12
  Speaker 2: you know, rhythm in terms of what you eat, when
• 26:15
  Speaker 2: you eat, how you eat can largely you know, override
• 26:20
  Speaker 2: a lot of that or at least support you, you
• 26:22
  Speaker 2: know a lot of it. For me, there's kind of
• 26:24
  Speaker 2: a through line in the book on living proactively rather
• 26:27
  Speaker 2: than reactively because of how that helps us feel like
• 26:32
  Speaker 2: we're not waiting for the crash, waiting for the waiting
• 26:35
  Speaker 2: to feel exhausted. We're nearly one foot ahead of when
• 26:38
  Speaker 2: that's going to happen. And that doesn't just keep us
• 26:41
  Speaker 2: a baseline, it elevates that baseline. It's it's quite remarkable.
• 26:45
  Speaker 1: Cool.
• 26:46
  Speaker 3: Before we leave nutrition, we could speak all day, but
• 26:49
  Speaker 3: we did do a whole podcast with you around nutrition.
• 26:52
  Speaker 1: I just want to briefly talk.
• 26:54
  Speaker 3: About supplements, So are you going to answer one of
• 26:58
  Speaker 3: two questions? One would be what supplements do you tick?
• 27:02
  Speaker 3: Or if you don't want to do that, one you say,
• 27:04
  Speaker 3: what supplements do you most regularly recommend that people do
• 27:10
  Speaker 3: Maybe the same answer, but choose your answer.
• 27:13
  Speaker 1: This is a Choose your adventure podcast, it is.
• 27:16
  Speaker 2: It is a bit of both. So my my personal
• 27:20
  Speaker 2: ones and these are kind of my go to, you know,
• 27:23
  Speaker 2: for for most, if not everyone. You know, a very
• 27:27
  Speaker 2: high quality high strength fish oil, good e p A
• 27:31
  Speaker 2: DH which I know you're you're very big on, as
• 27:33
  Speaker 2: well a creatine you know, five to ten grams a
• 27:37
  Speaker 2: day based on what you can tolerate from a gastro
• 27:40
  Speaker 2: intestinal point of view as a baseline dose, more cognitively
• 27:45
  Speaker 2: than physically. But you'll get benefits for bose. And now
• 27:48
  Speaker 2: we've got some exciting literature showing how beneficial like a
• 27:52
  Speaker 2: high dose high acte dose can be when we're sleep deprived.
• 27:56
  Speaker 2: But definitely you don't want to jump to that if
• 27:59
  Speaker 2: you don't have a good baseline tolerance. A magnesium So
• 28:07
  Speaker 2: I personally use just a magnium well it's a triple blend,
• 28:10
  Speaker 2: but magnesium by glyconate I use that before BED I
• 28:16
  Speaker 2: used personally a microbiome. It's a probiotic fiber. Just to
• 28:20
  Speaker 2: you know, we haven't spoken about fiber, but getting as
• 28:23
  Speaker 2: much fiber from our high quality carbohydrates and grains and
• 28:26
  Speaker 2: vegetables and fruits and nuts and seeds and all of that.
• 28:29
  Speaker 2: But you know we're.
• 28:32
  Speaker 1: Or what do you think?
• 28:33
  Speaker 2: I like the it's called the agosham going blank in
• 28:37
  Speaker 2: the it's the microbiome essentials from fertile gut. It's it's
• 28:41
  Speaker 2: a bit of a blended, a blended, but they've got
• 28:48
  Speaker 2: they've got clinical studies on every one of their products,
• 28:52
  Speaker 2: and so I'm drawing a blank on anything else I
• 28:54
  Speaker 2: feel like I do. Then I cycle. I cycle some
• 28:57
  Speaker 2: vitamin D and zinc and vitamin C, particularly at this
• 29:02
  Speaker 2: time of the year. Ger just trying to stay ahead
• 29:04
  Speaker 2: of it. An immune protocol which I've used in sport
• 29:07
  Speaker 2: and first sign of illness or just hirisk times. But
• 29:12
  Speaker 2: I prefer to cycle rather than stay on.
• 29:16
  Speaker 3: And I like that cycling. I actually because I have
• 29:20
  Speaker 3: had very similar supplements to you. I take fishal, I
• 29:22
  Speaker 3: tic creatine, I take magnesium, I take cocumine, I take
• 29:25
  Speaker 3: vitamin D, but and I used to be like, I've
• 29:28
  Speaker 3: got to take them every down, and I'm like, well, no, actually,
• 29:30
  Speaker 3: you've got to keep the body guessing a little bit.
• 29:32
  Speaker 3: So if you miss out every now and then, it's
• 29:35
  Speaker 3: not such a bad thing because your body adapts and
• 29:38
  Speaker 3: you're not getting stuff, it holds onto it more and stuff,
• 29:41
  Speaker 3: and I think you've got to keep you can not
• 29:44
  Speaker 3: be too obsessive about heading it every single day. The
• 29:48
  Speaker 3: only one I had add in is because I'm significantly
• 29:50
  Speaker 3: older than you, is Glinach that combination of glycine and
• 29:55
  Speaker 3: anacetyl cysteine that's really really useful for oxidatives and and
• 30:02
  Speaker 3: free radicals. But that tends to be I tend to
• 30:05
  Speaker 3: reserve that for people who are over fifty.
• 30:07
  Speaker 1: So we are we are extremely aligned on that one.
• 30:12
  Speaker 3: Let's not talk We're going to going to talk about
• 30:14
  Speaker 3: stress and recovery. So, you know, particularly when you look
• 30:20
  Speaker 3: in sport, elite sport and military guy. So the special forces,
• 30:28
  Speaker 3: they will say if you're not if you're not engaged
• 30:31
  Speaker 3: or on point, and you're not eating, you should be sleeping,
• 30:35
  Speaker 3: right because.
• 30:36
  Speaker 1: They realize the value of that.
• 30:38
  Speaker 3: And you know, recovery at this level is it's a
• 30:43
  Speaker 3: non negotiable. It's a weapon, right. But in the corporate world,
• 30:48
  Speaker 3: I find that the word recovery is replaced by relaxation
• 30:53
  Speaker 3: and people think that they're recovering when you know, sitting
• 30:56
  Speaker 3: with your feet up with a couple of glass of
• 30:58
  Speaker 3: wine with your partner watch Netflix.
• 31:00
  Speaker 1: That ain't recovery. That's relaxation.
• 31:03
  Speaker 3: In IVY, I'm not saying there's no rule for it,
• 31:06
  Speaker 3: but don't kid yourself that you're recovery.
• 31:08
  Speaker 1: So what is what has real recovery looked like to you?
• 31:13
  Speaker 2: Yeah? For me, it's again I like to have like
• 31:15
  Speaker 2: an absolute short definition and I call it intentional stimulant
• 31:19
  Speaker 2: free time.
• 31:20
  Speaker 1: And look, it can be well like that shit, that's.
• 31:24
  Speaker 2: Cool because then you can get creative. But it really
• 31:31
  Speaker 2: is about intentional and stimulant free and for me, the
• 31:34
  Speaker 2: stimulation is technology. Yep, it's you know, caffeine or we
• 31:38
  Speaker 2: could put alcohol in there as well, and you know,
• 31:41
  Speaker 2: crappy carbs and sugar. And I know, the recovery isn't
• 31:48
  Speaker 2: a direct you know, what the elite athletes do, the
• 31:50
  Speaker 2: corporate should do. I mean some people can and they
• 31:53
  Speaker 2: like really invest but again, thinking about impact for the masses,
• 31:58
  Speaker 2: you know, for me, I survey grew before I speak
• 32:01
  Speaker 2: to them, and I am surprised even just the mindset.
• 32:04
  Speaker 2: And maybe it's understanding because of what you've just kind
• 32:07
  Speaker 2: of touched on, but this is like generally seniorly to
• 32:10
  Speaker 2: C suite, you know, founders of million billion dollar company
• 32:14
  Speaker 2: kind of people thinking that one performance isn't you know, sorry,
• 32:21
  Speaker 2: recovery isn't a performance accelerator. Generally I get ten ten
• 32:24
  Speaker 2: to fifteen percent of these highly ten to fifteen percent
• 32:28
  Speaker 2: not getting that recovery is the performance accelerator, and then
• 32:31
  Speaker 2: even less actually than having like an intentional.
• 32:34
  Speaker 1: Act to it.
• 32:35
  Speaker 3: Yeah, yeah, yeah, I get it, but I'm not doing
• 32:37
  Speaker 3: anything about it, right, Yeah.
• 32:39
  Speaker 2: And so first is let's let's understand that, yeah, who
• 32:42
  Speaker 2: recovers the best, performs the best and most sustainably. But
• 32:46
  Speaker 2: how do we actually do that? And I think you're right,
• 32:48
  Speaker 2: like it's either relaxation and it's not actually recovery, or
• 32:54
  Speaker 2: we've been sold that it's a yoga class or an
• 32:56
  Speaker 2: app and you know, we've been sold these absolutes rather
• 32:59
  Speaker 2: than thinking about, well, what's going to work for the person.
• 33:03
  Speaker 2: And so the stress and Recovery chapter, it's quite big
• 33:05
  Speaker 2: it's like equally as big as the nutrition, but it
• 33:09
  Speaker 2: talks about finding your annual recovery rhythm and you know,
• 33:14
  Speaker 2: looking at the different For me, I give four key
• 33:17
  Speaker 2: like kind of cadences or time points. I talk about daily, weekly, quarterly,
• 33:21
  Speaker 2: and yearly.
• 33:22
  Speaker 1: Nice.
• 33:23
  Speaker 2: But the one that gives people the biggest bang for
• 33:25
  Speaker 2: buck and that's the easiest to implement. And I say
• 33:28
  Speaker 2: easiest because I only want a few minutes of your time.
• 33:31
  Speaker 2: You know, if I can take more, great, But I'm
• 33:34
  Speaker 2: talking about you know, two to three intentional stimulant free
• 33:38
  Speaker 2: breaks a day. I call them brain breaks. You know.
• 33:41
  Speaker 2: It's the walk around the block without the phone. It's
• 33:44
  Speaker 2: the list, you know, the deep breaths for a minute
• 33:46
  Speaker 2: or two in between the back to back meetings. It's
• 33:50
  Speaker 2: you know, going to get a coffee but not checking
• 33:53
  Speaker 2: your emails or doing admin calls and actually just putting
• 33:56
  Speaker 2: the phone away and picking the coffee up on the
• 33:58
  Speaker 2: way back.
• 33:59
  Speaker 3: Probably noticing your surroundings as you go. Right, Mindful walking
• 34:06
  Speaker 3: is like that, this is this is recovery.
• 34:09
  Speaker 2: The thing you know what I get pushed back on.
• 34:11
  Speaker 2: Oh well, when I do that, I have all of
• 34:13
  Speaker 2: the thoughts and I'm like bloody amazing, because you having
• 34:17
  Speaker 2: those thoughts then means you're not having them at two am.
• 34:20
  Speaker 2: I to have those thoughts, then that's the point.
• 34:26
  Speaker 3: And then when it comes to sleep, give me your
• 34:30
  Speaker 3: maybe top two or three sleep hygiene tips, like what
• 34:34
  Speaker 3: are your non negotiations right sleep? We really talked about
• 34:36
  Speaker 3: trying to keep your dinner ideally three hours or even
• 34:40
  Speaker 3: more away from away from your bedtime. What what other
• 34:44
  Speaker 3: things do you think are really important when it comes
• 34:46
  Speaker 3: to sleep.
• 34:47
  Speaker 2: Yeah, look, you know it's my most important, you know priority.
• 34:51
  Speaker 2: And then that's even with a nineteen month old. And
• 34:54
  Speaker 2: you know what gets what gets prioritized, gets you know,
• 34:58
  Speaker 2: people's attention. So set a go to bed alarm, Like
• 35:01
  Speaker 2: if you get hijacked by emails, calls, phones, TVs, whatever
• 35:06
  Speaker 2: it is, set a go to bed alarm, not a
• 35:09
  Speaker 2: wake up alarm. I mean you might need one of
• 35:10
  Speaker 2: them as well, but if you're just there snoozing that
• 35:13
  Speaker 2: phone in the morning, the go to bed alarm is
• 35:16
  Speaker 2: so much more helpful. But the way I talk about
• 35:20
  Speaker 2: going to bed is like a plane landing. You know,
• 35:23
  Speaker 2: I encourage people to have their own sleep landing protocol.
• 35:27
  Speaker 2: You know what it's like, you get on a flight,
• 35:29
  Speaker 2: and you can recite what the sleep, what the flight
• 35:33
  Speaker 2: landing will be, any flight anywhere in the world, because
• 35:35
  Speaker 2: it's the same. That's what you want your brain to recognize.
• 35:39
  Speaker 2: When I do these two or three steps. It could
• 35:41
  Speaker 2: be as simple as I have a hot shower, my
• 35:43
  Speaker 2: skincare routine, and I do a brain dump and close
• 35:46
  Speaker 2: my loop, or at the moment that third one for
• 35:48
  Speaker 2: me is a ten minute meditation wine down track. When
• 35:52
  Speaker 2: you do that at a round about the same time,
• 35:54
  Speaker 2: hopefully each day, with that bloody phone out of your room,
• 35:58
  Speaker 2: you know, get.
• 36:00
  Speaker 1: Your phone out of your goddamn room, then that.
• 36:04
  Speaker 2: Just helps set you up for success. Like a plane,
• 36:07
  Speaker 2: it knows its protocol. Your brain knows its protocol. It
• 36:10
  Speaker 2: knows what it does in the room, which is sleep
• 36:13
  Speaker 2: or intimacy. It's not a restaurant, it's not a cinema.
• 36:16
  Speaker 2: It's nothing else. That's all it is. And you consistently
• 36:19
  Speaker 2: cure it with the same behavioral behaviors for yourself.
• 36:23
  Speaker 3: Yeah, I consistently say, their bedroom is where you go
• 36:26
  Speaker 3: to sleep, and if you're lucky, you get a bit
• 36:28
  Speaker 3: of rooftymcgoofty. All right, it's not it's not for televisions,
• 36:32
  Speaker 3: it's not for laptops, it's not bile phones, because you
• 36:35
  Speaker 3: need to condition your bring that this is where you
• 36:38
  Speaker 3: go to sleep, don't you. A couple of the worst
• 36:41
  Speaker 3: habits are people having their mobile phones or having their
• 36:44
  Speaker 3: laptops and doing some work in bed or watching Netflix
• 36:47
  Speaker 3: and bed. It's just like you are actively destroying your sleep. Yeah, yeah, okay,
• 36:55
  Speaker 3: moving on, let's talk about connection, so values, purpose all
• 37:04
  Speaker 3: of this. This is the sort of stuff that you
• 37:05
  Speaker 3: talk about in your book. So why is it important?
• 37:10
  Speaker 3: And give us one or two things that people can
• 37:12
  Speaker 3: just think about.
• 37:14
  Speaker 1: Yeah.
• 37:14
  Speaker 2: For me, you know, there's your self component and then
• 37:17
  Speaker 2: your relationships because you know, the Harvard Adult Study, the longest,
• 37:22
  Speaker 2: one of the longest running studies eighty years for directors
• 37:26
  Speaker 2: followed people for eighty years. It's just insane they've even
• 37:29
  Speaker 2: been able to resource and do this. And while all
• 37:32
  Speaker 2: these other rhythms are so important, nutrition, exercise, sleep, recovery,
• 37:36
  Speaker 2: and stress, you know, genetics, income, to an extent, IQ
• 37:40
  Speaker 2: all of this, but there's one thing that stands above that,
• 37:43
  Speaker 2: which is how connected you are to your people. The
• 37:46
  Speaker 2: quality of your relationships at fifty really determine your health
• 37:50
  Speaker 2: at eighty and so sacrificing your family, your friends, you
• 37:56
  Speaker 2: know what, you enjoy those people closest to you for
• 37:59
  Speaker 2: the spense of your success, which, to be honest, I
• 38:02
  Speaker 2: did when I was in elite sport. I work six
• 38:05
  Speaker 2: or seven days a week, and I was so fulfilled,
• 38:08
  Speaker 2: and my ego was probably loving itself so much. But
• 38:11
  Speaker 2: I really started to become very empty because I put
• 38:15
  Speaker 2: that above anything else, and I missed the weddings and
• 38:19
  Speaker 2: birthdays and all of this, and that deteriorated over time.
• 38:24
  Speaker 2: And then on the values and purpose piece, you know,
• 38:26
  Speaker 2: you can be in a season where you're working long hours,
• 38:30
  Speaker 2: but if you're aligned to the mission or the purpose
• 38:32
  Speaker 2: of that and that really serves something physiologically, how that
• 38:36
  Speaker 2: shows up is very different to if you're just doing
• 38:40
  Speaker 2: something and you don't know how it feels. And I
• 38:42
  Speaker 2: know you talk a lot about that perception piece.
• 38:44
  Speaker 3: Yeah, or even worse, if you're in a job where
• 38:47
  Speaker 3: the values of the company are incongruent with your values.
• 38:52
  Speaker 3: Jesus Christ, that's stressful when people are just working for
• 38:56
  Speaker 3: companies that you know don't have great values and they're
• 38:59
  Speaker 3: just in there for them money. I get it, but
• 39:02
  Speaker 3: you need a different long term plan if you want
• 39:05
  Speaker 3: long term sustainable happiness.
• 39:07
  Speaker 2: I think exactly. You know, it's all of these matters
• 39:12
  Speaker 2: so very much. You know, even defining what your values are,
• 39:15
  Speaker 2: I feel like this is something which people don't even
• 39:18
  Speaker 2: take the time and getting clear on it and identifying
• 39:20
  Speaker 2: it and asking, you know, if I operate in alignment
• 39:24
  Speaker 2: with my top three values, what would those decisions be like?
• 39:27
  Speaker 2: And that's a very different lens, and then also taking
• 39:30
  Speaker 2: the time to review them, because my values in my
• 39:33
  Speaker 2: late twenties early thirties is very different to in my late.
• 39:37
  Speaker 1: Thirties and very different pre and post B A B right.
• 39:40
  Speaker 2: Exactly, Yeah, very different.
• 39:42
  Speaker 3: Yeah, I'm a big fan or on this actually I
• 39:46
  Speaker 3: think this weekend maybe maybe it's doctor John de Martini.
• 39:50
  Speaker 3: In fact, he'll be on before this comes out, So
• 39:53
  Speaker 3: anybody who wants to do a deep dive and values
• 39:55
  Speaker 3: to Martini has been talking about values for thirty years, right,
• 40:00
  Speaker 3: one of the original guys, And it's a really deep
• 40:02
  Speaker 3: deep dive.
• 40:03
  Speaker 1: But I fully endorse that.
• 40:07
  Speaker 3: And because you know, we used to a lot of
• 40:10
  Speaker 3: people used to get their values from religion and they
• 40:13
  Speaker 3: were just handed to them. Carl Marx talks about the
• 40:15
  Speaker 3: opiate of the masses as religion. But when people then
• 40:20
  Speaker 3: are religious, which more of us are not, you.
• 40:23
  Speaker 1: Actually have to do the work.
• 40:25
  Speaker 3: You've got to work out your own ones rather than
• 40:27
  Speaker 3: just have somebody tell you what your value should be, right,
• 40:30
  Speaker 3: And I think it's hugely, hugely important. Last one that
• 40:36
  Speaker 3: we haven't talked about of the five is around exercise.
• 40:42
  Speaker 1: So you know, some people might.
• 40:43
  Speaker 3: Go, well, if I want to have good energy, I
• 40:47
  Speaker 3: shouldn't be spending a lot of energy on exercise.
• 40:50
  Speaker 1: What would you say to that, first and foremost, Yeah, I.
• 40:53
  Speaker 2: Think there's a lot of narratives we have around exercise
• 40:56
  Speaker 2: and energy and on that point, and I think I
• 40:58
  Speaker 2: opened that that chapter with it is like, exercise creates energy,
• 41:02
  Speaker 2: and exercise is one of the fastest ways to create energy.
• 41:06
  Speaker 2: Even though you know we're sitting on the couch, we're
• 41:08
  Speaker 2: sitting at our desk. That is not energizing, That is
• 41:12
  Speaker 2: depleting and metabolically at a cellular level, like it's doing
• 41:15
  Speaker 2: a lot of damage to us just getting up and moving.
• 41:18
  Speaker 2: And I understand that that action from the sitting to
• 41:22
  Speaker 2: the doing is the gap we need to close. So
• 41:25
  Speaker 2: how can we do that? How can we embed something
• 41:27
  Speaker 2: that is a trigger if the forty five minute walk
• 41:30
  Speaker 2: you don't have time for that ten minutes around the block,
• 41:33
  Speaker 2: like something is better than nothing. And if we can
• 41:37
  Speaker 2: just have that narrative that exercise gives me energy like
• 41:41
  Speaker 2: a little mantra or a mindset shift, I think it
• 41:44
  Speaker 2: really just helps overcome that quite significantly.
• 41:48
  Speaker 3: And maybe to throw a little bit of extra science
• 41:52
  Speaker 3: and there for the people who are not yet convinced
• 41:54
  Speaker 3: about that statement, I mean, energy is all about your mitochondria,
• 41:59
  Speaker 3: and it's all about that health and function of your
• 42:01
  Speaker 3: mitochondria and the electron transport gain and how they did.
• 42:05
  Speaker 3: Your mitochondria creates ATP which gives you energy for everything
• 42:11
  Speaker 3: but exercise. You know, lower intensity cardio helps to repair
• 42:18
  Speaker 3: damage mitochondria, and the higher intensity exercise, whether it's cardio
• 42:23
  Speaker 3: or strength training, actually induces mitochondria biogenesis where your sales
• 42:29
  Speaker 3: actually create more mitochondria because there is a greater need
• 42:34
  Speaker 3: for energy, they adapt to.
• 42:35
  Speaker 1: That, and now then you have more and better functional mitochondria.
• 42:41
  Speaker 3: And actually damaged mitochondria have been implicated in pretty much
• 42:47
  Speaker 3: most chronic physical and surprisingly mental health conditions, and we
• 42:53
  Speaker 3: see that consistently with depression, anxiety.
• 42:56
  Speaker 1: Idiots, d all of these things.
• 42:58
  Speaker 3: There is mitochondria damage in the brilliant and so I
• 43:02
  Speaker 3: think looking after your mitochondria is hugely important, and exercise
• 43:07
  Speaker 3: is one of the most important things. And then some
• 43:09
  Speaker 3: of the supplements we talked about earlier on they play
• 43:12
  Speaker 3: a role making sure you're getting good food is actually
• 43:15
  Speaker 3: providing the core factors for the electron transport chain. So
• 43:18
  Speaker 3: this is why it all kind of comes together, doesn't.
• 43:21
  Speaker 2: It's it's like, you know, we could geek out on
• 43:25
  Speaker 2: it kind of all days. There's just no way around it.
• 43:29
  Speaker 2: You know, the biological pharmaceutical manufact that pharmaceutical compounds that
• 43:36
  Speaker 2: get manufactured are just so incredibly powerful. And you know,
• 43:41
  Speaker 2: the thing I like is that this is getting discussed
• 43:45
  Speaker 2: a lot now in a lot of forums on social media,
• 43:47
  Speaker 2: in podcasts, like there's access to this information. So the
• 43:53
  Speaker 2: lack of awareness around this now is less of a factor.
• 43:57
  Speaker 2: It's more just figuring out how to we how do
• 44:00
  Speaker 2: we get moving, how do we embed this? And you know,
• 44:03
  Speaker 2: the way I like to talk about exercises like a portfolio,
• 44:05
  Speaker 2: we want to diversified.
• 44:06
  Speaker 1: You know, there.
• 44:09
  Speaker 2: There are some key you don't want one stock one
• 44:12
  Speaker 2: set of exercise, you know it might go well and
• 44:15
  Speaker 2: it serves you well, but diversification is your best friend.
• 44:18
  Speaker 2: And with exercise, it's the same with the exactly what
• 44:22
  Speaker 2: you just spoke about, the different types of cardio, the
• 44:25
  Speaker 2: strength and even you know great that balance and flexibility
• 44:29
  Speaker 2: and mobility are now kind of earning their right in
• 44:32
  Speaker 2: that conversation as well, and not getting grouped. I love pilates,
• 44:36
  Speaker 2: but not getting grouped with strength training because I think,
• 44:40
  Speaker 2: particularly for women, we really need to understand what we're doing,
• 44:44
  Speaker 2: particularly as we enter midlife. We've been through midlife, we've
• 44:47
  Speaker 2: come out the other side. Pilarates is great, but it
• 44:50
  Speaker 2: is not doing the damage that we want to then
• 44:55
  Speaker 2: heal from that we need with the stress of proper
• 44:58
  Speaker 2: strength training.
• 45:00
  Speaker 1: Look, I completely agree.
• 45:01
  Speaker 3: I mean Pilate's yoga, you know important parts of the portfolio,
• 45:07
  Speaker 3: but you can't have a portfolio based on those things alone.
• 45:10
  Speaker 3: You need to you need to stimulate your body to adapt.
• 45:13
  Speaker 1: And as you.
• 45:14
  Speaker 3: Say, this gets more important as we itch right, and
• 45:18
  Speaker 3: especially I think strength training.
• 45:20
  Speaker 1: The older you.
• 45:21
  Speaker 3: Get, the more important it is that you left heavy
• 45:23
  Speaker 3: shit regularly, because if you don't, you're just going to
• 45:28
  Speaker 3: waste away, real quick, real quick.
• 45:31
  Speaker 2: Right, and you can start at any time point.
• 45:34
  Speaker 1: You know.
• 45:34
  Speaker 2: That's the encouraging thing. I remember twenty years ago, you know,
• 45:39
  Speaker 2: seventeen years ago, whenever it was, when I graduated from
• 45:42
  Speaker 2: my masters, there was studies then around, you know, seventies eight,
• 45:46
  Speaker 2: people in the seventies and eighties just starting to do
• 45:48
  Speaker 2: resistance based training in a way that worked with the
• 45:51
  Speaker 2: protein intake. And we were still stimulating can stimulate muscle
• 45:57
  Speaker 2: protein synthesis at any age.
• 46:00
  Speaker 3: Strength skiins, muscle sized skins ni even in your biggin nineties. Right,
• 46:05
  Speaker 3: So get into the gym and lift heavy ship people.
• 46:09
  Speaker 3: And now the other thing that you should be doing
• 46:11
  Speaker 3: is getting.
• 46:12
  Speaker 1: Online and buying.
• 46:14
  Speaker 3: For the long run by Jessica SAand love So just
• 46:19
  Speaker 3: this is it has been awesome.
• 46:20
  Speaker 1: That is your your is your libs book at.
• 46:22
  Speaker 4: Your first book, first book, first parok oh, awesome, first park,
• 46:27
  Speaker 4: very exciting stuff. So we're obviously they can buy it
• 46:31
  Speaker 4: on Amazon or book Toopia.
• 46:33
  Speaker 1: I think it's preferable.
• 46:34
  Speaker 3: If you live in Australia or I'm sure it's in
• 46:36
  Speaker 3: all good bookshops. But other than the book, were what
• 46:41
  Speaker 3: other services do you have for individuals and for corporate
• 46:45
  Speaker 3: So I know you do speaking and stuff, So just
• 46:47
  Speaker 3: just talk us through the gamut of services that individuals
• 46:50
  Speaker 3: or companies can can come to you for.
• 46:53
  Speaker 2: Thank you. Yeah, So keynotes, workshops and programs which you know,
• 46:58
  Speaker 2: I'm excited to kind of update and bring out some
• 47:02
  Speaker 2: new offerings around the frameworks in the book, like the
• 47:04
  Speaker 2: five rhythms. And one thing I talk about in the
• 47:08
  Speaker 2: book is you know the function the purpose. I think
• 47:11
  Speaker 2: this is the missing bit, like why do we do
• 47:13
  Speaker 2: the habits?
• 47:14
  Speaker 1: How do we.
• 47:14
  Speaker 2: Determine what works? And I talk about the three c's.
• 47:17
  Speaker 2: You know, what helps you charge up, create and sustain energy,
• 47:21
  Speaker 2: what expands your capacity so builds you stress tolerance and
• 47:25
  Speaker 2: your resilience, and what helps you charge down? How do
• 47:27
  Speaker 2: you effectively recover? And that's a framework which I'll have
• 47:30
  Speaker 2: a lot of offerings and programs for I guess, leadership
• 47:34
  Speaker 2: teams and emerging leaders around which I'm excited to start,
• 47:38
  Speaker 2: you know, bringing to life. And then I do some
• 47:42
  Speaker 2: one on one coaching, generally three or six months as
• 47:47
  Speaker 2: a starting point. I don't believe in one off strategy
• 47:50
  Speaker 2: sessions because behavior change requires more than a one hour
• 47:56
  Speaker 2: you know, you'll get some great tips and you'll feel motivated,
• 47:58
  Speaker 2: but we won't behave it change. We're here to get progress,
• 48:02
  Speaker 2: so I do still do a little bit of one
• 48:04
  Speaker 2: on ones for either like athletes or corporate athletes.
• 48:09
  Speaker 1: Yeah.
• 48:09
  Speaker 3: Cool, awesome, And actually I'm glad because I did write
• 48:12
  Speaker 3: that down and forgot to ask about it because I
• 48:14
  Speaker 3: noticed in the book the charge up the capacity and
• 48:16
  Speaker 3: the charge down. I think that's really smart. Really, it's
• 48:18
  Speaker 3: really quite clever. So, jess this has been awesome. Thank
• 48:22
  Speaker 3: you for reappearing on the podcast and sharing your knowledge
• 48:27
  Speaker 3: and all website last time.
• 48:30
  Speaker 2: Yeah, so, Jessica spenlove dot com and I'm very active
• 48:34
  Speaker 2: well LinkedIn and Instagram, but I'm loving LinkedIn, so I'm
• 48:37
  Speaker 2: sure your audience are probably be primarily on there. So yeah,
• 48:40
  Speaker 2: come connect, follow, send me a message. It's nice to
• 48:43
  Speaker 2: actually meet you know, we're all humans on the other
• 48:47
  Speaker 2: side of the screen, so actually meeting people and connecting
• 48:50
  Speaker 2: is always wonderful.
• 48:52
  Speaker 1: Very cool, jess thank you very much, awesome.
• 48:55
  Speaker 2: Thanks for having me back. Paul Babe