Latest / The You Project / #1764 How Lean is Too Lean? - Matty Lansdown

Transcript

#1764 How Lean is Too Lean? - Matty Lansdown · The You Project

0:00
Speaker 1: I get a team. Welcome to another installing the you project.
0:04
Speaker 1: I just fucked up the first one and then said
0:06
Speaker 1: a whole lot of bad words and Tip's going to
0:08
Speaker 1: edit that out. But it would make a brilliant reel.
0:11
Speaker 1: But Tiff, do not make it a real because while
0:14
Speaker 1: some might laugh hysterically, a few would probably want me
0:20
Speaker 1: withdrawn from the interwebs.
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Speaker 2: We don't need that.
0:23
Speaker 1: Mattie Lansdowne, who's got Craig Harper still written on his screen, joins.
0:27
Speaker 3: Us, Hi, Matthew Maddie, Hello, sir, how are you?
0:31
Speaker 2: Is it actually Mattie or Matthew.
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Speaker 1: I'm assuming it's Matthew, but I've never heard you or
0:36
Speaker 1: anyone refer to you as Matthew.
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Speaker 4: If you meet my parents, you'll hear them call me
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Speaker 4: Matthew or my sister. But outside of that, pretty much
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Speaker 4: everybody calls me Maddie and then matt was like in
0:47
Speaker 4: a work environment. Was always when I had a day job,
0:50
Speaker 4: that was where people call me matt. Now if I
0:52
Speaker 4: hear matt or Matthew, I'm a bit like, what's going on?
0:56
Speaker 2: Do you have any Like?
0:57
Speaker 1: I know you played footy and pretty good footballer, did
1:01
Speaker 1: you have any like mates or teammates who called your
1:04
Speaker 1: fucking Lando or something like did you did you have
1:08
Speaker 1: a did you have the equivalent of a jumbo? I
1:11
Speaker 1: bet you're jealous of that. Did you have a nickname?
1:15
Speaker 4: Not really, to be honest. Everyone used to just call
1:17
Speaker 4: me landsdown or pants down.
1:19
Speaker 3: That's about it.
1:20
Speaker 2: Wow. What about you, Cookie?
1:23
Speaker 1: Did you? I mean I call you cookie periodically? Did
1:27
Speaker 1: you have any nicknames?
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Speaker 5: Oh? No, just tiff just really yeah.
1:34
Speaker 2: Wow.
1:35
Speaker 1: Everyone in my circle when I was growing up everyone
1:38
Speaker 1: had a nickname, like virtually nobody. I mean, I mean
1:42
Speaker 1: they got called that, but typically everyone as well would
1:45
Speaker 1: have another name or two.
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Speaker 2: I had many names, but anyway, Yeah.
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Speaker 4: I was always jealous that I didn't have a nickname.
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Speaker 4: It's like everybody had one but me, And I was like,
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Speaker 4: why do I get called my actual name?
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Speaker 3: How boring is that?
2:00
Speaker 1: I think I've said this once since seventeen hundred episodes,
2:03
Speaker 1: but I can wheel it out again. I trained a
2:04
Speaker 1: grid iron team in the Believe it or not, Victoria
2:08
Speaker 1: here in the southern environment of Australia has a grid
2:13
Speaker 1: iron league. What they actually, I don't know if it
2:15
Speaker 1: does anymore. American Football League and back in the day.
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Speaker 1: I worked with a team who were called the Southern Bulls.
2:21
Speaker 1: And let's just say that Cardio vashkular fitness and conditioning
2:29
Speaker 1: prior to me arriving was not high on the list.
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Speaker 1: It wasn't like an absolute priority. So when I rocked up,
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Speaker 1: I mean, obviously they there were some expat ex Americans
2:42
Speaker 1: and some pretty reasonably talented Australians and there was eight
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Speaker 1: teams in the state league, and so they played just
2:50
Speaker 1: like a normal season, including finals and all of that.
2:53
Speaker 1: And I rocked up and I nearly killed them, and
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Speaker 1: so they just called me doctor Death, right, and then
3:01
Speaker 1: that took off, and then eventually after then they just
3:05
Speaker 1: called me Death. And then so at social functions and
3:09
Speaker 1: this is not nice, is it. This is back before
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Speaker 1: I had any kind of profile. But and then the
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Speaker 1: wives and kids would meet me and it's like, oh,
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Speaker 1: you know, Donna, this is Death. I'm like, oh, hi, Donna,
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Speaker 1: I've heard about you, Death. Oh you flog the boys
3:23
Speaker 1: and so and then kids would be like hi Death.
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Speaker 1: I'm like hi kid. I'm like, you know, the bloody
3:31
Speaker 1: the nickname you don't want. That is a terrible That
3:37
Speaker 1: is a terrible nickname and probably a story that we
3:39
Speaker 1: could have avoided. Maddie, we didn't do this last time
3:43
Speaker 1: that we spoke, but just give people a snapshot who
3:46
Speaker 1: maybe have never met you on any podcast of who
3:51
Speaker 1: you are, your job, your quolls and kind of what
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Speaker 1: you do.
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Speaker 4: Sure, So I am Maddie Maddie Lansdowne without a nickname,
4:02
Speaker 4: but I'm a scientist, or I was a scientist. I
4:04
Speaker 4: used to work in a cancer research hospital. I worked
4:07
Speaker 4: for a company in nutritional epigenetic research as well doing
4:12
Speaker 4: lipid metabolism's kind of work for my honors degree. And
4:16
Speaker 4: then after I guess I did that sort of main
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Speaker 4: work and became a molecular biologist. I worked in a
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Speaker 4: cancer nutrition but also vaccines early on in my career
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Speaker 4: as well, so massive nerd basically, and then afterwards I
4:29
Speaker 4: went through this sort of transformation. And what I mean
4:31
Speaker 4: by that is just working in the hospital system realizing
4:34
Speaker 4: it wasn't overly helpful in a chronic disease scenario and
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Speaker 4: no one was dealing with the cause of disease. Everyone's
4:40
Speaker 4: just sort of medicating everyone to death. I would argue
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Speaker 4: your nickname, and so I got really passionate about nutrition
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Speaker 4: and alternative medicine, and then I went back to UNI
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Speaker 4: and did a clinical nutrition degree, and I also then
4:54
Speaker 4: got qualified in becoming sort of a coach for emotional
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Speaker 4: binge and overeaters as well, and then there was a
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Speaker 4: bit of eating disordered stuff in there as well. So
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Speaker 4: and yeah, now run a podcast how to Not Get
5:04
Speaker 4: Sick and Die, which is doing pretty well. And yeah,
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Speaker 4: I work with most mostly people that are sort of
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Speaker 4: forty to sixty years old, on emotional binge and overeating
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Speaker 4: and all of that naturally includes weight loss as well.
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Speaker 1: And while we're plugging the shit out of everything, TIF,
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Speaker 1: do you have a podcast?
5:20
Speaker 5: Oh? I do, thanks for us, Roll with the Punches.
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Speaker 2: What's it called?
5:25
Speaker 3: Roll with the Punches?
5:26
Speaker 2: Wow? Sometime amazing, amazing.
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Speaker 3: So, Maddie, we're all got a bunch.
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Speaker 2: I've got a bunch of random things.
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Speaker 1: I want to ask you about things that I think
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Speaker 1: most of us, not all of us, but most of
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Speaker 1: us will be interested to know your thoughts on one
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Speaker 1: is I want you to speak to hydration. You hear
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Speaker 1: shit like, oh, half the population are regularly dehydrated. I
5:54
Speaker 1: don't know if that's true. I don't know if that's
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Speaker 1: not true. And the eight glasses of water, which clearly
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Speaker 1: is probably redundant and ridiculous because eight glasses for who,
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Speaker 1: and how much do you weigh?
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Speaker 2: And how hot is it and how much do you sweat?
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Speaker 1: But tell us about your thoughts and I guess advice
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Speaker 1: around staying well hydrated.
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Speaker 4: Yeah, so, I mean super important, and I would agree
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Speaker 4: that most people on a day to day basis are,
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Speaker 4: although I think that's changed a lot in the course
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Speaker 4: of my experience of being in the world of health
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Speaker 4: and nutrition. People are a lot more conscious of their
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Speaker 4: water intake now, but a lot of people end up
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Speaker 4: overeating or snacking because they're confusing the signals of yeah,
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Speaker 4: I guess hydration or a lack of hydration, and eating
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Speaker 4: because it feels much easier to or much. You get
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Speaker 4: to the goal much more rapidly by eating as opposed
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Speaker 4: to drinking. So and I find as well a lot
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Speaker 4: of people I work with, you know, some of their
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Speaker 4: challenges with food.
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Speaker 3: If we can get the if we can get.
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Speaker 4: The hydration right on a day to day basis, which
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Speaker 4: changes by the way, you know, if you're you know,
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Speaker 4: out on the weekend, doing some laboring at home or
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Speaker 4: figuring out what you're doing to move around the backyard
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Speaker 4: and landscape and that kind of stuff. You know, you're
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Speaker 4: going to need more water than you do when you're
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Speaker 4: sitting in an office, you know, Monday to Friday type things,
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Speaker 4: so that that amount varies whether you go to the gym.
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Speaker 4: But the other part of hydration which gets missed a
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Speaker 4: lot is the electrolytes. It's the minerals, because hydration is
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Speaker 4: not just water in it's the balance of water and electrolytes,
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Speaker 4: or water and minerals. And so I think it's really
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Speaker 4: easy to forget about that mineral piece because if we
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Speaker 4: go back to the eating, and I keep defaulding that
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Speaker 4: that's my experience. But is that satiation and feeling full,
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Speaker 4: like you know, you get enough after you've eaten enough,
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Speaker 4: or not wanting to binge eat or crave sugar afterwards.
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Speaker 4: That satiation is governed in the gut, often by some
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Speaker 4: of your minerals and electrolytes that you consume with your
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Speaker 4: or you should consume with your food. A lot of
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Speaker 4: those electrolytes come through your food, but you can also
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Speaker 4: buy you know, lots of different sashets, not talking about
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Speaker 4: fluorescent blue, you know, power aid catorade kind of stuff.
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Speaker 4: There's plenty of sugar in that, and there's usually usually
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Speaker 4: a limited amount of electrolytes. But if you're eating a
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Speaker 4: whole real food diet, you can get a lot of
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Speaker 4: the electrolytes you need. But if you're working out a bit,
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Speaker 4: you know, you're outside a bit, you're sweating a bit,
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Speaker 4: then you possibly want to add in some kind of
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Speaker 4: electrolytes supplement, which is going to balance your hydration.
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Speaker 2: What's going to get the tick?
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Speaker 1: Because I feel like there's a lot of hydration supplements
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Speaker 1: in inverted commas double asterisk that are kind of shit
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Speaker 1: that like sports strings are essentially fucking flat lemonade.
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Speaker 4: Yeah, basically, well, I mean there's a few different brands
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Speaker 4: out there where you can get Sody Sodi. They're pretty good,
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Speaker 4: so they're sort of often the top of the list,
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Speaker 4: and they're kind of the Australian version of Element, which
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Speaker 4: appears a lot in the US sort of health and
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Speaker 4: wellness market. Yeah, but the main thing you want to
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Speaker 4: avoid if possible. It's not always possible, but yeah, is
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Speaker 4: the added sugar, you know, the unnatural flavors. Because the
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Speaker 4: other side of that is that if you have just
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Speaker 4: electrolytes in a drink. I don't know if anyone's ever done
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Speaker 4: that without any flavoring whatsoever. It's not going to be
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Speaker 4: a drink you want to do too often because it's
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Speaker 4: not amazing. It doesn't taste very good. Magnesium and calcium
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Speaker 4: and all that kind of stuff as powders not that fun.
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Speaker 1: And I think you also made a good point because
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Speaker 1: you were suggesting that you didn't say this, but you
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Speaker 1: kind of said it in directly, that our hydration requirements
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Speaker 1: are not static. They vary depending on a bunch of
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Speaker 1: different factors.
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Speaker 2: You know. It's like, well, I'm outside all day running around.
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Speaker 1: I did twenty thousand steps and it was a hot day,
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Speaker 1: and versus the day I did three thousand steps because
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Speaker 1: I was mainly inside watching Netflix and eating chocolate, you know,
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Speaker 1: and I had two wheas and I got off the
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Speaker 1: couch twice, you know, So like I might literally need
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Speaker 1: twice the water intake, all the hydration whatever, depending on
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Speaker 1: what I do from Monday Tuesday.
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Speaker 4: Right, Yeah, completely, And it reminds me of I was
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Speaker 4: on a coaching call this morning where I'm one of
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Speaker 4: the clients, and somebody had mentioned that they were doing
10:09
Speaker 4: seventy five hard because there's the other side of hydration,
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Speaker 4: which is, you know, seventy five hard. You have to
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Speaker 4: consume like four leads or something plus a day. And
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Speaker 4: there's actually been accounts where people have died doing seventy
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Speaker 4: five hard because if you don't balance your water intake
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Speaker 4: with electrolytes, there's a huge bias to one direction, right,
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Speaker 4: and so that and that's the water side of it.
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Speaker 4: And so what you do is you wash out a
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Speaker 4: lot of your electrolytes in the process, and it probably
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Speaker 4: drives cravings as well, because you want your body is
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Speaker 4: probably wanting to balance that with electrolytes, so you need
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Speaker 4: food to get all of the minerals back in to
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Speaker 4: balance it. So you know, you can actually overdo hydration
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Speaker 4: and wash out a lot of the things you need
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Speaker 4: in your urine.
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Speaker 2: Is that called hype inatremia or something like that.
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Speaker 1: Yeah, yeah, yeah, you know, you and I and maybe
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Speaker 1: Tiff we could start a new program called seventy five
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Speaker 1: really fucking easy? How good would that be to market?
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Speaker 1: Beni Zella, seventy five easy? You've heard of seventy five hard?
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Speaker 1: But wait, all right, so my next one a million
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Speaker 1: kids in the gym. Nearly every kid in the gym
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Speaker 1: that I see, and let me clarify, kid fifteen to
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Speaker 1: twenty year old. I'm just going to use that age
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Speaker 1: kind of group. Nearly every kid that I see, and
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Speaker 1: I'm mainly boys here in the gym use pre workouts,
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Speaker 1: which are essentially stimulants, right with a bunch of caffeine
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Speaker 1: or guarana or both and a bunch of other shit,
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Speaker 1: which to me would seem if you're sixteen year old,
11:48
Speaker 1: sixteen years old, you probably don't need a heap of stimulants.
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Speaker 1: I don't think anyone does. But tell us about your
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Speaker 1: thoughts on those.
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Speaker 3: Yeah, I would agree.
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Speaker 4: I think at fifteen to twenty you're sort of, you know,
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Speaker 4: in the peak of testosterone, the peak of all of
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Speaker 4: the hormones, human growth hormone.
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Speaker 3: I don't think you necessarily need creatine.
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Speaker 4: There's so many studies on creatine and it's probably one
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Speaker 4: of the most studied supplements ever, and there's very little
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Speaker 4: research to say that it does anything particularly bad. But yeah,
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Speaker 4: I don't think fifteen to twenty year olds need to
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Speaker 4: do it. I don't think anybody really needs to use
12:24
Speaker 4: it unless they're really serious about stacking on muscle and
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Speaker 4: getting on stage or pushing themselves. I guess through sport
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Speaker 4: at an older age, maybe very low risks to creatine.
12:38
Speaker 4: But at the same time I think, yeah, stimulants like
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Speaker 4: I don't do coffee or anything like that. If some
12:42
Speaker 4: people need them, they need them, but definitely not young
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Speaker 4: boys that are like testosterone human growth hormone loaded.
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Speaker 2: Yeah.
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Speaker 1: I do cretane every day. Everyone just saying I'm not
12:53
Speaker 1: a recommendation, just full disclosure. I do about ten grams
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Speaker 1: maybe eight ten, which is like almost two teaspoons. And
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Speaker 1: for me, again this is anecdotal. For me, it helps
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Speaker 1: me recover. It's not like matt said, it's not a stimulant.
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Speaker 1: Matti said, it's not a stimulant at all. But also,
13:13
Speaker 1: which has only been highlighted in the last year or
13:17
Speaker 1: two in a significant way, is that it's a nootropic
13:21
Speaker 1: in that it's a cognitive enhancer. There's quite a bit
13:24
Speaker 1: of research out to suggest that it can improve focus, concentration,
13:30
Speaker 1: cognition in general. So and it's like also you said,
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Speaker 1: I think, Mattie, it's one of the most researched and
13:39
Speaker 1: you know, like safest things you can take for that,
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Speaker 1: but or that you can take better. Yeah, the pre
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Speaker 1: workout stuff, the stimulant stuff. And I think also with that,
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Speaker 1: am I right in thinking that? Like with those, you know,
13:55
Speaker 1: your body adapts and so you just kind of shut
13:57
Speaker 1: down your receptors. So to get the same nervous system
14:00
Speaker 1: sponse over time, you're going to need more of it.
14:03
Speaker 1: Like if I take you know, one hundred grams or
14:06
Speaker 1: milligrams of caffeine, over time, I might need to take
14:09
Speaker 1: two hundred milligrams to get the same nervous system response.
14:13
Speaker 4: Well, I was going to ask you that, have you
14:15
Speaker 4: noticed that any kind of tolerance build up? You know,
14:18
Speaker 4: how many years have you been doing it?
14:20
Speaker 2: With what creatine?
14:21
Speaker 1: Yeah, well there's no real I don't find any kind
14:25
Speaker 1: of stimulant effect at all with that. But but I know,
14:32
Speaker 1: you know, like with the only stimulant I have is well,
14:35
Speaker 1: I have coffee and tea. It's funny they say tea's
14:37
Speaker 1: got the same amount of caffeine as coffee. Tea does
14:40
Speaker 1: nothing to me in terms of that, you know, coffee does.
14:44
Speaker 1: Coffee does. Like I have an a rhythmia which is genetic,
14:50
Speaker 1: which doesn't really cause me any major problems every now
14:52
Speaker 1: and then I feel a little flutter, you know, just
14:57
Speaker 1: when I catch myself in the mirror. But ah, sad, really,
15:04
Speaker 1: isn't it. But yeah, but if I have say, two
15:12
Speaker 1: strongish coffees, I'm fine as long as they're not close together.
15:16
Speaker 1: But if I have a third one, sometimes that just
15:19
Speaker 1: sets things off a little bit. So yeah, I really
15:22
Speaker 1: need to pay attention. But what do you think of coffee?
15:25
Speaker 1: I mean, I know you don't drink coffee because every
15:27
Speaker 1: time you and you and I catch up, the people
15:30
Speaker 1: at the Hamptons hate you because you spend zero dollars
15:33
Speaker 1: and you take a chair and then from water, Yeah,
15:36
Speaker 1: and you drink their free water and I just apologize
15:39
Speaker 1: for you for an hour. Like there's a lot of
15:44
Speaker 1: I guess, anecdotal evidence or conversation at least to say,
15:48
Speaker 1: you know, like a lot of people rave about the
15:50
Speaker 1: benefits of coffee thoughts.
15:55
Speaker 4: I think there's definitely benefits to coffee. I think the
15:58
Speaker 4: way that it is used is not always beneficial. And
16:02
Speaker 4: I think there's an important distinction there because a lot
16:04
Speaker 4: of people, you know, they have it before they've been
16:07
Speaker 4: out of bed for ten minutes, and really you should
16:10
Speaker 4: be waiting so when you wake up in the morning,
16:12
Speaker 4: you have this natural rise in cortisol, so your stress hormone,
16:15
Speaker 4: and you know that hormone is not always bad. A
16:17
Speaker 4: lot of people sort of only ever hear about it
16:19
Speaker 4: in the context of like, intense stress, cortisol is bad.
16:22
Speaker 3: Cortisol is not all bad.
16:23
Speaker 4: It can be bad in situations, but if your cortisol
16:27
Speaker 4: is part of waking you up and getting you conscious
16:29
Speaker 4: for the day, and so a lot of people try
16:32
Speaker 4: to use coffee to override that kind of foggy feeling
16:35
Speaker 4: that you have in the morning when you wake up
16:36
Speaker 4: and your body is still waking up, and so they
16:39
Speaker 4: sort of take a hit of coffee to override that.
16:41
Speaker 4: But if you don't let it get to its natural
16:43
Speaker 4: peak and then have coffee, what you're doing is essentially
16:48
Speaker 4: you're trying to heat the room whilst the air conditioner
16:51
Speaker 4: is on. You're giving yourself a dose of cortisol at
16:54
Speaker 4: the same time that your cortisole is naturally going up,
16:57
Speaker 4: which is why the crash is so hard, because you
16:59
Speaker 4: didn't act get to your normal stable level of cortisole
17:03
Speaker 4: release before then adding the stimulation on top. And a
17:07
Speaker 4: lot of people that actually wait ninety minutes to two
17:09
Speaker 4: hours before their first coffee, which I know for some
17:12
Speaker 4: people is like and you know, it sounds like a crime,
17:15
Speaker 4: but you'll actually notice that the three pm slump and
17:17
Speaker 4: that sort of you know, when you wear off where
17:20
Speaker 4: the coffee wears off in mid afternoon, that crash will
17:23
Speaker 4: be much less intense than it would be otherwise because
17:26
Speaker 4: coffee is not as much a stimulant as it is
17:29
Speaker 4: a sleep preventter. So the molecule in the brain that
17:33
Speaker 4: is a dentoceine, and so coffee blocks so a denosine
17:36
Speaker 4: basically builds up over the course of the day, and
17:40
Speaker 4: we get to a place where there's so much a
17:41
Speaker 4: dentisceine that we fall asleep, and so coffee blocks a
17:45
Speaker 4: dentoscene from a binding to the receptor. So the second
17:47
Speaker 4: that that coffee wears away, there's like a bit of
17:50
Speaker 4: a tsunami or a wave of this a dentosceine build
17:54
Speaker 4: up that smashes the receptors, which is why all of
17:57
Speaker 4: a sudden you feel this huge drop in energy because
18:00
Speaker 4: you've just gotten to that point where the brain and
18:03
Speaker 4: the body has used up all the coffee and the
18:04
Speaker 4: caffeine and so now we can. You know, we've been
18:07
Speaker 4: holding back this the dentis scene, which hasn't stopped building
18:10
Speaker 4: up there and then it crashes.
18:12
Speaker 3: But that crash is far less.
18:14
Speaker 4: If you let your body get to its natural quartisol
18:17
Speaker 4: peak before you introduce the stimulant in the morning.
18:21
Speaker 2: Well, theoretically brilliant. Practically I won't be doing it, but
18:24
Speaker 2: thanks for the heads up. Thanks as if I'm waiting
18:28
Speaker 2: for two hours from my first coffee. What's wrong with you? Yeah?
18:31
Speaker 1: I know, that's what I mean. It's wrong with you.
18:34
Speaker 1: Speaking of sleep and the impact of different factors on sleep,
18:40
Speaker 1: Professor tell us about food and the relationship with how
18:45
Speaker 1: close I eat to sleep time. So let's say I
18:49
Speaker 1: want to be asleep at ten. In fact, I'm going
18:53
Speaker 1: to say nine. I'm going to personalize this because at
18:56
Speaker 1: the moment I'm trying to be asleep by nine ish
18:58
Speaker 1: because I'm getting up at stupid cl and walking early,
19:02
Speaker 1: and so by the time I get to the cafe
19:04
Speaker 1: quught to past six. Of most mornings, I've walked five
19:07
Speaker 1: k's or thereabouts, right, And I guess the old I
19:11
Speaker 1: don't know if it's science or it's just you know,
19:14
Speaker 1: a folk tale is that you know, you shouldn't get
19:16
Speaker 1: too close to dinner because it interrupts your sleep.
19:19
Speaker 2: What's the actual science?
19:21
Speaker 4: Yeah, one hundred percent agree with that. So my general
19:25
Speaker 4: recommendation for most people would ideally be three hours between
19:28
Speaker 4: finishing dinner. So let's say you're put in the last
19:31
Speaker 4: bite in your mouth at six and then if you
19:33
Speaker 4: go on a bed at nine, that would be that
19:35
Speaker 4: would be a good thing to aim for. You can
19:36
Speaker 4: have liquids in between, you know, and by liquids I
19:38
Speaker 4: don't mean alcohol, I mean water, electrolyte, kind of drinks
19:42
Speaker 4: that would be okay before bed. Obviously not coffee, not
19:46
Speaker 4: tea that are stimulating. We don't want to do that
19:48
Speaker 4: before bed. But the reason is, well, there's heaps of
19:51
Speaker 4: reasons why we don't want to be digesting when we're asleep.
19:54
Speaker 4: So one, in order to get good sleep, the body
19:57
Speaker 4: actually changes its temperature, right, so it drops drops two degrees. However,
20:02
Speaker 4: if you lay down and you've still got digesting to do,
20:05
Speaker 4: you'll find that you have a really restless night and
20:08
Speaker 4: you'll be tossing and turning and waking up a lot.
20:10
Speaker 4: And the reason for that is that part of your
20:12
Speaker 4: brain will be saying it's sleep time. Let's cool the
20:15
Speaker 4: body down, and your gut will then be like, hang on,
20:18
Speaker 4: what are you doing. We need to turn the temperature
20:20
Speaker 4: back up to effectively digest what is in here. And
20:23
Speaker 4: so you have this back and forth of this temperature
20:25
Speaker 4: fluctuations and you might notice your you know, the dove
20:28
Speaker 4: goes on and off, or the sheets go on and
20:30
Speaker 4: off and on and off, because your body feels like
20:32
Speaker 4: it's going through these heat cycles, heat and cooling cycles,
20:34
Speaker 4: which they it really is until you actually finally digest.
20:38
Speaker 4: And because you're horizontal, you're also slowing down that digestive
20:41
Speaker 4: process simply by not using gravity, by sitting up, by
20:45
Speaker 4: not you know, allowing it to move through your system
20:48
Speaker 4: as it normally would. So you're sort of wrestling this
20:50
Speaker 4: temperature thing, but also this lack of gravity that's going
20:53
Speaker 4: on as well.
20:54
Speaker 3: So that can make sleep.
20:55
Speaker 4: Super disruptive if you go to bed too soon after eating,
20:58
Speaker 4: because you're, yeah, you're not letting your body drop into
21:00
Speaker 4: that temperature range, which means optimal sleep will happen.
21:05
Speaker 1: Wow, Can I throw my training partner the crab under
21:09
Speaker 1: the bus and tell the world right now that the
21:13
Speaker 1: ball of muscle that is the crab. The X pro
21:15
Speaker 1: bodybuilder that is the crab frequently gets up in the
21:19
Speaker 1: middle of the night to eat, Like he wakes up
21:24
Speaker 1: at two o'clock hungry and then we'll just go eat cake,
21:28
Speaker 1: toast peanut butter. He's been known to eat a whole
21:32
Speaker 1: jar of peanut butter with a spoon, like sitting on
21:35
Speaker 1: the couch with a I don't know, five hundred gram,
21:40
Speaker 1: maybe two hundred and fifty gram. So I'm suggesting I'm
21:45
Speaker 1: guessing that's no good for him.
21:47
Speaker 4: Well, I guess it always comes down to what are
21:50
Speaker 4: your personal goals, right, Because if you're trying to keep
21:53
Speaker 4: an amount of muscle on your body that is very
21:56
Speaker 4: disproportionate to what your natural body would hold, then yeah,
22:00
Speaker 4: you obviously need to eat a lot more and reduce
22:03
Speaker 4: the amount of fasting window that you're in because otherwise
22:05
Speaker 4: your body's going to find a way to burn some
22:07
Speaker 4: of that. So yeah, obviously someone that's lifting heavy, that's
22:11
Speaker 4: really making an effort would probably you know, benefit.
22:14
Speaker 3: From eating more.
22:15
Speaker 4: But you know, it's like, are we getting ripped or
22:18
Speaker 4: are we getting healthy? You know, they're not always the
22:20
Speaker 4: same thing, right, Yeah, And if you're not sleeping correctly
22:23
Speaker 4: for years because you want to look good naked, which
22:26
Speaker 4: we all do. Then what's the payoff for that? Longevity wise?
22:30
Speaker 4: Do you wipe off five years of your life long term? Like?
22:33
Speaker 4: And nobody knows the answer to that. It's impossible to
22:35
Speaker 4: calculate until you cark it. But yeah, I guess it
22:38
Speaker 4: depends on your goals. And I don't know many people
22:42
Speaker 4: that don't feel fucking fantastic after a good night's sleep.
22:45
Speaker 2: Yeah, it's so true.
22:47
Speaker 1: I mean, I know this ain't really a podcast about sleep,
22:50
Speaker 1: but it is so true. It's almost like, I mean,
22:55
Speaker 1: I know there's a million variables, Well there's not. There's
22:57
Speaker 1: probably ten or twelve important variables in terms of just
23:00
Speaker 1: health and longevity, but like major ones. But I reckon,
23:05
Speaker 1: I reckon sleep and maybe even anxiety are near that.
23:11
Speaker 1: If you can manage anxiety, way easier said than done.
23:14
Speaker 1: And sometimes, of course there's a relationship between sleep, poor
23:17
Speaker 1: sleep and anxiety. But I think, yeah, if you could
23:20
Speaker 1: every day get eight hours of great sleep or whatever
23:23
Speaker 1: your number is, Fuck, that's an amazing headstart on life,
23:27
Speaker 1: isn't it.
23:28
Speaker 3: Oh?
23:28
Speaker 4: Absolutely, the way that it informs your cravings, you know
23:32
Speaker 4: because if quite literally, if you think about it, if
23:35
Speaker 4: you sleep for eight hours and that technically produces enough
23:38
Speaker 4: fuel or capacity to deal with the sixteen hours of awakeness,
23:42
Speaker 4: and you do that every day, then you don't need
23:44
Speaker 4: to overreach for the energy that you need to run
23:46
Speaker 4: your body, whereas if you sleep six hours or less,
23:50
Speaker 4: then you're running the tank empty. And so what do
23:53
Speaker 4: you do in those extra two hours, Well, you get tired,
23:55
Speaker 4: and so you need to put extra calories in to
23:58
Speaker 4: stay conscious. So then you eat, and because you're tired,
24:01
Speaker 4: and if you're staying up late a lot, there's probably
24:03
Speaker 4: something stressful going on in your life. Those food choices
24:06
Speaker 4: become worse and worse over time because it's like convenience
24:09
Speaker 4: and care factor by the end of the day or
24:12
Speaker 4: by the middle of the morning when you're staying up
24:14
Speaker 4: until and plus your insulin and your blood sugar disregulate
24:18
Speaker 4: far more when you're underslept as well, and arguably the
24:21
Speaker 4: whole point of that happening is to drive you to
24:23
Speaker 4: go and find resources because you don't feel amazing. So
24:28
Speaker 4: those sugar cravings aren't just there to annoy you, they're
24:31
Speaker 4: there to basically go and get more fuel because the
24:34
Speaker 4: body is trying to find a solution to whatever energy
24:36
Speaker 4: and balance is happening right now.
24:39
Speaker 1: I want to revisit something that we've spoken about once before,
24:42
Speaker 1: and that is protein requirements and RDIs And just because
24:46
Speaker 1: a lot of people listening to their show work out.
24:48
Speaker 1: A lot of people, men and women, old and young,
24:51
Speaker 1: go to the gym, and a lot of people and
24:53
Speaker 1: it's not so much we're not talking about being the crab.
24:57
Speaker 1: We're just talking about building muscle and strength and functions
25:02
Speaker 1: so that into our older years we're you know, we're
25:06
Speaker 1: fully operational, or we're optimally operational. For our genetic potential,
25:11
Speaker 1: you know, we're as good as we can be. Right Like,
25:13
Speaker 1: I'm sixty one, I've for my age and for my
25:17
Speaker 1: genetic potential. I have a lot of muscle, I have
25:19
Speaker 1: a lot of strength. And that's because I do the things,
25:22
Speaker 1: not because it's natural to me, not because I'm lucky
25:24
Speaker 1: or genetically gifted. That's just because I do the things
25:27
Speaker 1: that create that outcome. With that in mind, you know,
25:31
Speaker 1: there are a lot of people, Mattie, I think that
25:35
Speaker 1: you know, sleep okay, train pretty well, try pretty hard,
25:39
Speaker 1: have a pretty good attitude, but maybe I'm not getting
25:43
Speaker 1: enough protein. And we're not talking about mountains of protein here, everybody.
25:47
Speaker 1: We're not talking about, you know, being a buffhead or
25:49
Speaker 1: a meathead. But so the RDI I think we've spoken
25:52
Speaker 1: to is zero point eight grams per kilogram of body weight.
25:56
Speaker 1: I think on the Australian recommendations, or a lot of
26:00
Speaker 1: people think maybe somewhere closer to one point five gram
26:04
Speaker 1: of protein per kilo of.
26:06
Speaker 2: Body weight or thereabouts. What are your thoughts around that?
26:10
Speaker 3: Yeah, I completely agree.
26:11
Speaker 4: I think the thing to remember is that the recommendations
26:15
Speaker 4: for food nutrients, micronutrients, macro nutrients, the main goal of
26:19
Speaker 4: them is to produce a population that isn't dying. That
26:23
Speaker 4: doesn't mean optimal, right, because if you think about what
26:27
Speaker 4: needs to go into making food recommendations to the masses,
26:30
Speaker 4: and if you think about it from a government standpoint,
26:32
Speaker 4: we need to make sure that the population doesn't get
26:34
Speaker 4: devastatingly ill. We need to make sure the farmers and
26:37
Speaker 4: the imports can manage that degree of food recommendation. And
26:41
Speaker 4: we don't want to send the food companies that we're
26:44
Speaker 4: sort of recommending for, we want to send them broke.
26:47
Speaker 4: So there's an economic factor to it. So it's an
26:49
Speaker 4: enormous macroeconomic sum that goes into making those recommendations. But
26:54
Speaker 4: the whole point of me giving you that backstory is
26:57
Speaker 4: to say, it's not about optimal health, you know, it's
27:00
Speaker 4: about running the country. And there are two very different
27:03
Speaker 4: ways to look at recommendations. It's like the difference between
27:05
Speaker 4: going to a naturopath or a doctor. The doctor will
27:07
Speaker 4: look at your bloods and say, well, you're not dead yet, fantastic,
27:10
Speaker 4: see you next week. The naturopath will say you are
27:13
Speaker 4: a long way away from optimal and there's a lot
27:15
Speaker 4: we can do. So I'm more on the natural health side,
27:18
Speaker 4: as you've probably figured out by now. But yeah, so
27:21
Speaker 4: leaning definitely towards more towards one point five one point
27:24
Speaker 4: eight grams per kilogram of body weight, you know, sometimes
27:27
Speaker 4: up to two grams. I definitely do close to two
27:30
Speaker 4: grams per kilogram of body weight for myself.
27:33
Speaker 2: I think I would too.
27:34
Speaker 1: So what that means everyone, And again not a recommendation,
27:37
Speaker 1: but if just she wanted to figure out the math,
27:39
Speaker 1: So if you did, for example, if you weigh sixty
27:42
Speaker 1: kilos like Tiff, ways give or take sixty kilos, so
27:46
Speaker 1: if she was working on one point five grams per
27:49
Speaker 1: kilo body weight, she would need about ninety grams of
27:52
Speaker 1: protein per day. In fact, I would think someone like Tiff,
27:56
Speaker 1: who's got a lot of muscle and trains hard, and
28:00
Speaker 1: I would think, this is just my guestimation, that Tiff
28:03
Speaker 1: would probably be closer to two in terms of because
28:06
Speaker 1: she she boxes, she lifts, she runs, she's a high
28:10
Speaker 1: energy human. She doesn't fucking sit down. You know, do
28:15
Speaker 1: you reckon you be closer to to Tiff in terms
28:17
Speaker 1: of your requirement?
28:18
Speaker 5: Yeah?
28:18
Speaker 3: I reckon, Yeah, Yeah, I think so too.
28:21
Speaker 2: Right, last question, Then we're going to wind up.
28:24
Speaker 1: So you spoke before about we all want to be
28:27
Speaker 1: ripped and blah blah blah, but you know that comes
28:29
Speaker 1: at a cost. And you know what's the cost if
28:31
Speaker 1: we're fucking jacked and ripped and we've got veins on
28:33
Speaker 1: our eyelids, but we live.
28:34
Speaker 2: Five years younger or less.
28:36
Speaker 1: Right, Yeah, And this is not an easily answerable question.
28:41
Speaker 1: There's probably no definitive answer. But like when we look
28:45
Speaker 1: at somebody like Tiff who is naturally pretty lean and
28:50
Speaker 1: puts on muscle naturally, and it's probably a little bit
28:53
Speaker 1: atypical and there are you know, most people who work out.
29:00
Speaker 1: I would think most people like and this is just
29:03
Speaker 1: my guestimate everyone, but I think most people forty and over,
29:07
Speaker 1: I think probably their priority is health and wellness and function.
29:11
Speaker 1: But we all want to look good, you know. I
29:13
Speaker 1: don't want to look terrible. I want to look as
29:15
Speaker 1: good as I can. I've got an ego. But if
29:18
Speaker 1: I had to choose between being healthy and functional or
29:22
Speaker 1: looking good, I'm going healthy and functional, right, because I
29:26
Speaker 1: don't want to be a dead, good looking corpse, you know.
29:29
Speaker 1: And so tell me a little bit about women and
29:34
Speaker 1: body fat percentages, because we know that men can be
29:37
Speaker 1: typically somewhere around ten to fifteen percent body fat and
29:41
Speaker 1: relatively functional and hormonally well. But that's not always the
29:46
Speaker 1: case for women, is it.
29:48
Speaker 4: No, And that's because of the natural variation in body
29:51
Speaker 4: shape for women, which is like dramatic. And I say
29:55
Speaker 4: I highlight the word natural because there's so many different,
29:59
Speaker 4: you know, people from different cultures and that have naturally
30:03
Speaker 4: curvaceous hips or naturally shapely boobs and bums and that
30:08
Speaker 4: kind of thing, whereas there's also you know, the sort
30:10
Speaker 4: of stick thin, strong muscular women as well, you know,
30:14
Speaker 4: so there's a huge variation, and I would say a
30:17
Speaker 4: much greater variation in female bodies than there is for men.
30:21
Speaker 4: So I think it's very much a personal thing. Although
30:24
Speaker 4: you know, obviously there's generic recommendations for body fat percentage,
30:28
Speaker 4: but it's very difficult to apply to the individual without
30:32
Speaker 4: the individual sitting in front of you so you can
30:34
Speaker 4: see their natural frame. And often, you know, if you're
30:38
Speaker 4: already with somebody that has a significant amount of body
30:41
Speaker 4: fat on them, you might not be able to see
30:43
Speaker 4: their natural frame, but you might be able to identify
30:45
Speaker 4: it from photos from ten or twenty or thirty years ago.
30:47
Speaker 4: Not that anybody should try and be who they used
30:49
Speaker 4: to be. We want to move forward, but understanding someone's
30:53
Speaker 4: natural sort of body and predisposition to body fat percentage
30:58
Speaker 4: is important before you go recommending it, generally speaking for women,
31:02
Speaker 4: and again general is vague, but if you go start
31:05
Speaker 4: going under twenty percent, you're going to start messing with
31:08
Speaker 4: your hormones. But some women sit there or a little
31:11
Speaker 4: bit lower anyway. But often, and often the athletes I
31:15
Speaker 4: saw tiff fulls and faces there. But often when it
31:19
Speaker 4: comes to bodybuilding athletes, boxes they are they've got amn area,
31:24
Speaker 4: you know, because they've forced themselves to such low body
31:26
Speaker 4: fat percentages that they don't have a cycle anymore. Their
31:30
Speaker 4: hormones are cooked, and it's not uncommon to see the fittest,
31:34
Speaker 4: you know, the fit girls in the gym to find
31:36
Speaker 4: out that they're not actually having a period. You know,
31:39
Speaker 4: it's very common. So you know, there's multiple sides of
31:42
Speaker 4: the conversation. But I'd be hesitant to recommend any percentage
31:46
Speaker 4: number because there's such a great variation.
31:49
Speaker 1: I think that's very wise and prudent. Grasshop just quickly,
31:52
Speaker 1: because we've got to go to what's your body fat
31:55
Speaker 1: at the minute? Do you reckon percentage wise?
31:58
Speaker 5: I don't know, but I know that when I was
32:00
Speaker 5: actively training and fighting the last time I had a
32:06
Speaker 5: test for an accurate reading then I was ten ten,
32:12
Speaker 5: I know that the scanned amount of fat in my
32:15
Speaker 5: body was something like five kilograms of fat because I
32:18
Speaker 5: remember I was going to drop weight for a fight
32:21
Speaker 5: and then I did a scan and went, oh, I
32:23
Speaker 5: probably probably can't lose three kilos right now.
32:27
Speaker 1: I probably can't lose probably can't. But it's always a
32:32
Speaker 1: sorry tiff.
32:33
Speaker 5: No, Yeah, I was just going to mention doctor Stacy Simms,
32:38
Speaker 5: who I've spoken to, talks about this for female athletes,
32:41
Speaker 5: and when we did, we talked about that there's a
32:45
Speaker 5: term called low energy availability, and she'd mentioned two things
32:50
Speaker 5: that indicate that. One is stress fractures. And in my
32:53
Speaker 5: first amateur novice title, I won with a stress fracture
32:57
Speaker 5: in my spine my transverse process, and also I lowin
33:02
Speaker 5: and I had two weeks before found out I had
33:05
Speaker 5: low liine. Not one health or coach or anyone around
33:09
Speaker 5: me at the time ever mentioned looking at how much
33:12
Speaker 5: you're eating, how are you fueling yourself? Why have these
33:15
Speaker 5: two things happened? So it's really interesting women, we don't
33:19
Speaker 5: know what the cost of how active we are is
33:22
Speaker 5: and when you go from being skinny fat to an
33:25
Speaker 5: athlete and your body kind of weighs the same, or
33:28
Speaker 5: I actually weighed more when I started boxing, but I
33:31
Speaker 5: leaned up, but I had no understanding of what that
33:34
Speaker 5: meant and how that translated into health.
33:39
Speaker 1: Always interesting to chat to both of you, Maddie. Where
33:43
Speaker 1: can people connect with you?
33:46
Speaker 4: How to Not get sick and Die podcast YouTube, all
33:48
Speaker 4: of the Spotify, Apple podcast platforms, all that kind of stuff.
33:52
Speaker 3: Real Weight Loss Coach is what.
33:53
Speaker 4: I am now on Instagram, So come and hang out
33:56
Speaker 4: there if you want to get healthy and yeah, Maddie
33:58
Speaker 4: Lansdowne dot com for anything else.
34:01
Speaker 1: Superstar Champion R Tiff. Thank you, Mattie, Thank you, audience,
34:05
Speaker 1: Thanks you. Next time,