Latest / The You Project / #1652 Increase Your Health-Span - Harps

Transcript

#1652 Increase Your Health-Span - Harps · The You Project

0:00
Speaker 1: I get atyp fam it's fatty harps. Hope your bloody terrific. Today,
0:05
Speaker 1: I want to talk to you about a thing that
0:08
Speaker 1: you might have heard about. When I explain to you
0:10
Speaker 1: what it is, you'll know exactly what it is. You
0:12
Speaker 1: might not have heard the term, but it is a
0:14
Speaker 1: term that's being used more and more in health and
0:17
Speaker 1: wellness and fitness and medical circles. And the term is
0:20
Speaker 1: this health span health span. So you know what your
0:24
Speaker 1: lifespan is. That's the number of years you spend on
0:27
Speaker 1: the planet, years, months, days, and your health span is
0:30
Speaker 1: essentially how many of those days are good. So we
0:38
Speaker 1: know that some people live to eighty nine one hundred.
0:42
Speaker 1: We know that some people live a bit longer. We
0:45
Speaker 1: know that some people get to eighty, for example, and
0:49
Speaker 1: at eighty they're actually healthy and fit and strong and
0:52
Speaker 1: functional and not too medicated. And then they might for
0:56
Speaker 1: whatever reason pass away by the time they're eighty or
0:59
Speaker 1: eight one or eighty two. But at eighty they were
1:03
Speaker 1: quite healthy. So you would say they had a long
1:06
Speaker 1: health span because for most of their life they were healthy.
1:10
Speaker 1: And we know also that the life expectancy in Australians
1:17
Speaker 1: and most First world country populations is higher than it
1:22
Speaker 1: was fifty years ago. But it doesn't mean we're necessarily
1:26
Speaker 1: living well or healthier for longer. We're just living longer,
1:31
Speaker 1: and in many cases we're living longer because we've got
1:34
Speaker 1: access to more and more drugs which keep people alive.
1:37
Speaker 1: They don't necessarily keep people alive in a great state,
1:40
Speaker 1: but they keep people alive. And of course there's a
1:43
Speaker 1: place for medicine, and there's a place for drugs, but
1:47
Speaker 1: there's a lot of other things that we can do. Obviously,
1:50
Speaker 1: I'm preaching to the converted, I know that, but I
1:54
Speaker 1: just want to share some no brainers with you in
1:58
Speaker 1: terms of and many of these will be just revisioned.
2:00
Speaker 1: There's a couple in there that you might there's one
2:03
Speaker 1: or two controversial ones in here which I very much
2:07
Speaker 1: believe in. Not everyone does, but I do. I'm going
2:10
Speaker 1: to share those with you. So and for some of
2:13
Speaker 1: you this for some this might be all new. For
2:17
Speaker 1: some of you, there'll be a bit of familiarity. For
2:20
Speaker 1: some it might be almost revisioned. And for some of
2:22
Speaker 1: you maybe you don't need to listen to it because
2:24
Speaker 1: you're a bit of an expert already in this place.
2:26
Speaker 1: But your health span is what percentage of your life
2:31
Speaker 1: span is lived in a healthy state. So my goal
2:35
Speaker 1: irrespective of how long I live. Of course, I want
2:37
Speaker 1: to live for as long as I can. But I
2:40
Speaker 1: don't want to live for a long time if the
2:41
Speaker 1: last twenty years are absolute dogshit, because I'm physically, mentally, emotionally,
2:48
Speaker 1: medically stuffed. That's just me. I would rather live eighty
2:54
Speaker 1: great years and then die kind of quickly. That's just me.
2:58
Speaker 1: I'm not suggesting that to anyone, rather than live eighty
3:05
Speaker 1: years or ninety years and the last fifteen or twenty
3:08
Speaker 1: years are in acute pain, lots of suffering, lots of dysfunction,
3:14
Speaker 1: no real quality of life. And that's not to say
3:18
Speaker 1: it's got to be one or the other. Of course,
3:20
Speaker 1: there are a lot of variables, a myriad of variables.
3:22
Speaker 1: But that's just me. I want to live, and I
3:24
Speaker 1: want most, but I want everyone to live most. What
3:27
Speaker 1: do I say? I want everyone to live if it's possible,
3:33
Speaker 1: which it is possible, but not likely to live as
3:36
Speaker 1: well as they can for as long as they can.
3:38
Speaker 1: So here are some Here are some no brainers on
3:42
Speaker 1: increasing your health span. Of course, I'm going to say
3:47
Speaker 1: lifting weights. These are not necessarily an order of importance,
3:51
Speaker 1: but this stuff is becoming very very relevant for me.
3:54
Speaker 1: I'm sixty one soon, I'm sixty years old. I'm sixty
3:58
Speaker 1: one at my next birthday, which is and not because
4:04
Speaker 1: I have great genetics, and not because I'm a freak,
4:08
Speaker 1: and not because I do anything strange or weird, but
4:12
Speaker 1: because I have consistently lifted weights, done strength training for
4:19
Speaker 1: you know, almost daily for for held was I fifteen,
4:26
Speaker 1: so forty five years, four and a half decades. I'm
4:30
Speaker 1: recording this at two fifty one. I trained this morning
4:32
Speaker 1: between eleven and midday with my training partner, the Crab.
4:36
Speaker 1: I trained yesterday, I'll train tomorrow. And because I lift
4:40
Speaker 1: weights regularly, I'm uncharacteristically strong for somebody my age. And
4:46
Speaker 1: again there's no ego in this, because I don't have
4:49
Speaker 1: great genetics and I'm not naturally super strong, but because
4:53
Speaker 1: I do the right things. I train the right way.
4:56
Speaker 1: I trained progressively and intelligently and methodically, and I train
5:00
Speaker 1: according to my capability and my medical issues and my
5:04
Speaker 1: body type and my goals and all of those things.
5:08
Speaker 1: I get to walk around and live in a body
5:12
Speaker 1: which is from a strength perspective, much younger biologically, physiologically,
5:19
Speaker 1: functionally than the chronology would typically represent. And that's because
5:28
Speaker 1: I lift weight so too. So Number one is the
5:30
Speaker 1: strength training. There are lots of different ways to strength training.
5:33
Speaker 1: And if you're thinking, yeah, but you know what if
5:36
Speaker 1: I'm super old, Well, my dad is super old. I'm
5:39
Speaker 1: going up there tomorrow. He's eighty five years old and
5:43
Speaker 1: we're going to train. And I've taken him to the gym.
5:46
Speaker 1: He's going to live stuff. He's eighty five years old,
5:48
Speaker 1: like I said, And I am in the middle of
5:52
Speaker 1: a program with him. Another guy trains him. I trained him,
5:55
Speaker 1: and he does I train him and he does one
5:57
Speaker 1: a week by himself, so three a week at the moment,
6:00
Speaker 1: and he is he is building muscle, increasing bone density,
6:07
Speaker 1: improving function, balance, motor skills, gross motor skills, and so on.
6:13
Speaker 1: He's had a couple of issues, is coming through those medically, clinically,
6:17
Speaker 1: he's coming out the other side and we're ramping back up.
6:20
Speaker 1: He's training. But the beauty of it is, even at
6:23
Speaker 1: eighty five, he can improve function, he can improve strength,
6:27
Speaker 1: he can improve muscle mass, he can build muscle. At
6:30
Speaker 1: eighty five, he can build power, he can increase his
6:35
Speaker 1: cardiovascular fitness, range of movement, balance, flexibility, motor skills. All
6:40
Speaker 1: of these things are trainable at any age. Of course,
6:43
Speaker 1: there are lots of variables that we need to factor in,
6:46
Speaker 1: but bottom line is bodies are pretty fucking amazing and
6:50
Speaker 1: pretty adaptable. So strength training, cardio training, no brainer. Next
6:57
Speaker 1: one also no brainer. Just minimal junk in our diet.
7:01
Speaker 1: Minimal process foods, you know, so food that's close to
7:06
Speaker 1: whole foods, good fats, minimal sugar, enough protein, quality carbs.
7:16
Speaker 1: And I'm going to chuck this in with my next suggestion,
7:21
Speaker 1: which is still relating to food, which is just just
7:27
Speaker 1: enough calories. And I've spoken many times about I believe
7:31
Speaker 1: the number one mistake that we make apart from eating
7:35
Speaker 1: not great food, so the quality of our food for
7:38
Speaker 1: many Australians anyway, the quality of the food is fucking
7:41
Speaker 1: terrible while pretending that it's not terrible because we read
7:46
Speaker 1: the bloody front of the box, which is a marketing
7:50
Speaker 1: campaign or an advertisement or a smoke and mirrors kind
7:54
Speaker 1: of story about how fucking great the contents are, which
7:57
Speaker 1: is also why they have the actual ingredients on the
8:01
Speaker 1: back on the back down the bottom in a tiny
8:04
Speaker 1: little box with the smallest fucking lettering you've ever seen,
8:07
Speaker 1: because they don't want you to know what's actually in there.
8:09
Speaker 1: If they're really proud of the ingredients and all the
8:12
Speaker 1: additives and preservatives and bullshit, that haven't plastered across the
8:16
Speaker 1: front with arrows pointing at it, and there's a reason
8:19
Speaker 1: they don't, and that's because they want to sell you something.
8:22
Speaker 1: Then they don't give a fuck about your personal wellbeing
8:25
Speaker 1: or health, and neither do they need to, because it's
8:29
Speaker 1: not their job to manage your body or your health.
8:32
Speaker 1: It's your job. It's your job to control and manage
8:36
Speaker 1: carefully choose what you put in your body. So put
8:39
Speaker 1: great shit in your body all the time, all the time,
8:43
Speaker 1: not when you're on a fucking health kick all the
8:46
Speaker 1: time all the time, and do not eat more than
8:51
Speaker 1: you need to. I know I'm bossy today. Funk, where's
8:53
Speaker 1: it coming from? But anyway, you know, I just get
8:56
Speaker 1: to the point where I look at people doing dumb
8:59
Speaker 1: fucking things to them body smart people doing dumb things,
9:02
Speaker 1: and then coming up with bullshit excuses to rationalize the
9:06
Speaker 1: dumb thing. Again this morning, another guy said to me, Yeah,
9:10
Speaker 1: but you've got to have a life. So inferring to
9:14
Speaker 1: me that if he doesn't eat shit or drink booze,
9:16
Speaker 1: or eat cake or have a high fat, high salt,
9:20
Speaker 1: high sugar, low nutrition food, that he is somehow missing out.
9:26
Speaker 1: How fucking ironic that he thinks that. My paradigm is
9:32
Speaker 1: he's missing out because he could be in a strong, healthy, fit,
9:35
Speaker 1: functional body. But his story is he's missing out if
9:40
Speaker 1: he has to eat like I eat. Isn't it funny
9:44
Speaker 1: how we create stories to support whatever it is that
9:47
Speaker 1: we want to do that we want to do. I'm
9:50
Speaker 1: not saying you need to live in a cave and
9:52
Speaker 1: live on fucking olfalfa and chicken breasts and distilled water,
9:56
Speaker 1: but great food choices. Do not eat more and you
10:00
Speaker 1: need People are often amazed when they find out how
10:06
Speaker 1: little food I eat because I don't need much food.
10:11
Speaker 1: I eat breakfast at dinner if I'm hungry through the day,
10:14
Speaker 1: which is not often. But as I've said before on
10:16
Speaker 1: this show, I would eat a few almonds. I would
10:19
Speaker 1: eat thirty almends, just to give you an idea. Thirty
10:24
Speaker 1: almends is about thirty grams. It is about one hundred
10:26
Speaker 1: and eighty calories. Is about fifteen grams of fat. All good,
10:30
Speaker 1: A little bit of food that just satisfies me. But
10:34
Speaker 1: generally it'll be a breakfast around eight or eight thirty
10:37
Speaker 1: and a dinner around six and pretty much that's me
10:40
Speaker 1: and a couple of coffees through the day. That's me
10:42
Speaker 1: for the day. Okay, what else we know correlates really
10:48
Speaker 1: profoundly with living better, longer, longer and stronger and healthier
10:56
Speaker 1: is sleep quality and quantity. People who are chronically underslept
11:01
Speaker 1: in terms of how many hours they're getting, but also
11:04
Speaker 1: how many good hours of ram sleep deep sleep that
11:11
Speaker 1: has a real impact on you know, high risks of
11:15
Speaker 1: cardiovascular disease, diabetes, and even cognitive performance, dementia and so
11:22
Speaker 1: on over time. And it you know, here's the thing.
11:24
Speaker 1: Our body repairs and rejuvenates when we are in that
11:30
Speaker 1: deep sleep. So our cardiovascular system, our nervous system, our
11:33
Speaker 1: muscular system, our endocrime system, all of those systems that
11:38
Speaker 1: kind of keep us working in inverted commas, they all
11:43
Speaker 1: they all kind of get back to that set point
11:46
Speaker 1: that we need them to get back to when we
11:49
Speaker 1: sleep well and when we are chronically underslept, that doesn't
11:53
Speaker 1: happen So what happens then, is we start instead of
11:56
Speaker 1: starting the day at ten out of ten, whatever ten
11:59
Speaker 1: out of ten. You looks like I'm talking about, not
12:02
Speaker 1: your ten compared to my ten. I'm just talking about
12:04
Speaker 1: whatever your version of ten is. If you are even
12:08
Speaker 1: if you get everything else right, all the other variables perfect, right,
12:13
Speaker 1: But if your sleep quality is poor and your sleep
12:18
Speaker 1: quantity is poor, you will definitely be starting the day behind.
12:25
Speaker 1: You will be starting at a disadvantage. All right. The
12:32
Speaker 1: next one is easier said than done. But managing managing
12:39
Speaker 1: your mind and managing stress, and managing overthinking, and managing
12:44
Speaker 1: the fucking chaos that can be the space between our ears.
12:52
Speaker 1: More and more we're understanding. And I know this is
12:54
Speaker 1: no revelation to you, but let's just underline it and
12:57
Speaker 1: remind ourselves more and more where we're being reminded that
13:03
Speaker 1: you know, it's mind, its body, its emotion, it's brain,
13:07
Speaker 1: it's nervous system, it's all intertwined. You know, your thoughts,
13:11
Speaker 1: which are non physical things, have physical consequences, and one
13:17
Speaker 1: of the one of the physical consequences of stressful thinking,
13:22
Speaker 1: of overthinking, of rumination, of worry, of fear, one of
13:27
Speaker 1: the consequences of that is elevated heart rate, another is
13:32
Speaker 1: elevated blood pressure, is increased cortisol production and adrenaline production,
13:39
Speaker 1: and you know, all these things I've banged on about,
13:42
Speaker 1: just this this ability that we have, for better or worse,
13:47
Speaker 1: to change our physiology with our mind. But the beautiful
13:51
Speaker 1: thing with this is conversely, when I learned to manage
13:55
Speaker 1: my mind. And I've said this many times on this show.
13:59
Speaker 1: If you live in a fir Will country, and you've
14:01
Speaker 1: ticked all the normal kind of basic requirement boxes of
14:05
Speaker 1: food and safety, and you know, some lights and some
14:09
Speaker 1: hot water and all the fundamentals, I believe that for
14:13
Speaker 1: most people, not all people, but for most people, the
14:16
Speaker 1: biggest challenge they will have period is managing their mind.
14:20
Speaker 1: And for me that is true. Managing my mind has
14:24
Speaker 1: been the ongoing challenge because my mind is my control
14:30
Speaker 1: room for my life. It is it is me HQ.
14:33
Speaker 1: My mind is where I make decisions, and my decisions
14:36
Speaker 1: have consequences. My mind is where I interpret the data.
14:41
Speaker 1: My mind is where I give meaning to the world
14:43
Speaker 1: around me. My mind is where I tell stories, good
14:46
Speaker 1: and bad. My mind is the starting point for these
14:50
Speaker 1: physiological consequences. That can be good and bad. So for me,
14:56
Speaker 1: I understand the power of my mind. You need to
15:02
Speaker 1: understand the power of your mind to impact not only
15:07
Speaker 1: your body, but also your relationships, also your efficiency in productivity,
15:12
Speaker 1: also the quality of your life, the quality of your sleep,
15:15
Speaker 1: the quality of everything on planet you. Your mind is
15:21
Speaker 1: it is the thing that is at the epicenter of
15:25
Speaker 1: your experience. And not only that, it creates your experience.
15:29
Speaker 1: Think about that. Think about the fact that things happen
15:32
Speaker 1: on planet you, in your external physical world, events and
15:35
Speaker 1: situations and people and words and media and social media
15:39
Speaker 1: and all these inbound stimuli. Right, all of these things happen,
15:43
Speaker 1: and then your mind makes sense of it or sometimes
15:48
Speaker 1: no sense, sometimes for better or worse. But your mind
15:52
Speaker 1: gives it meaning. Your mind comes up with a story
15:55
Speaker 1: about that thing. Now, depending on the story, that's also
15:59
Speaker 1: going to have impact one way or the other. So
16:05
Speaker 1: and so how does this relate to health span? So
16:09
Speaker 1: when we manage our mind, when we get ourselves closer
16:14
Speaker 1: to the end of the scale that is calm versus
16:17
Speaker 1: elevated and anxious, easier said than done, I understand. But
16:22
Speaker 1: when we're in that place that is closer to calm
16:25
Speaker 1: and still and peaceful and tranquil. Then we're producing better
16:32
Speaker 1: results period with our physiology and biology. We're looking we're
16:37
Speaker 1: actually looking after our body. The next one is not surprising. Also,
16:44
Speaker 1: we know that people with strong social networks and healthy
16:47
Speaker 1: relationships live longer and stronger. Loneliness disconnection, social isolation, not
16:56
Speaker 1: feeling loved, not belonging, not being seen in, not having intimacy,
17:05
Speaker 1: not feeling like anyone gives a shit. That's bad for us.
17:11
Speaker 1: Of course, it's bad emotionally and socially and psychologically. But
17:15
Speaker 1: once again, it has a negative impact on cardiovascular system,
17:19
Speaker 1: immune system, cognitive health, and so on. Being sad is bad,
17:24
Speaker 1: literally bad for our health. Being sad is bad. You know,
17:28
Speaker 1: being lonely is bad. Loneliness is a fucking epidemic. Right now.
17:33
Speaker 1: You get the eighty year old dude or lady who
17:37
Speaker 1: lives in wherever and they have no health problems per se,
17:42
Speaker 1: and they've got enough money, and they've got a car,
17:44
Speaker 1: and they've got you know, they've got a telly, and
17:48
Speaker 1: they've got access to resources, but nobody cares about them,
17:53
Speaker 1: or they feel like nobody cares about them, or they
17:56
Speaker 1: spend twenty three hours and fifty minutes a day on
18:00
Speaker 1: their own. They don't have interaction and connection and that
18:04
Speaker 1: kind of social familiarity with others and so on. It's
18:11
Speaker 1: literally bad for their health. It's literally bad for their
18:15
Speaker 1: health spaan. So my next one is lifelong learning. I'm
18:21
Speaker 1: a lifelong learner. I'm a fully committed lifelong learner. Sometimes
18:25
Speaker 1: that's a pain in the ass, but we absolutely know
18:30
Speaker 1: that keeping our brain active through learning, through problem solving,
18:35
Speaker 1: through engaging in mentally stimulating activities, through listening to conversations
18:42
Speaker 1: like this one which involve a bit of science, a
18:45
Speaker 1: bit of technical stuff, and you might take down some
18:48
Speaker 1: notes and you might you might memorize some things over
18:52
Speaker 1: time and then put those things into practice operationalize them.
18:55
Speaker 1: But learning and cognitive engagement and having our having our
19:00
Speaker 1: brain going to the in inverted commas gym on a
19:03
Speaker 1: daily basis, the gym that is learning. The world is
19:07
Speaker 1: our classroom. Everyone's a potential teacher, and everything we go
19:10
Speaker 1: through is a potential lesson. And all of that sounds
19:13
Speaker 1: really fucking cheesy, but also it's really true. It's really true.
19:20
Speaker 1: When we spend our life looking for lessons and opportunities
19:25
Speaker 1: to grow and learn and to solve problems and to
19:29
Speaker 1: keep our brain lifting, keep our brain working out. We
19:35
Speaker 1: do obviously, we do some great stuff for our cognitive capacity,
19:42
Speaker 1: memory and mental acuity and all of those you know,
19:45
Speaker 1: problem solving, question asking, interaction, communication, all of those normal things.
19:50
Speaker 1: But also again we're doing something good for our overall health.
19:56
Speaker 1: Next one, I don't talk about enough. I don't know
19:58
Speaker 1: why don't talk about it enough. There's no obvious reason.
20:02
Speaker 1: But when I thought of this, I went, yeah, so again,
20:05
Speaker 1: this is a no brain and blokes are worse at
20:07
Speaker 1: this typically than ladies are. And that's just health screening
20:13
Speaker 1: and preventative care. You know, so many people die who
20:16
Speaker 1: don't need to die because they didn't get checked soon enough.
20:23
Speaker 1: And I don't want to bang on about this because
20:24
Speaker 1: we all know, but regular checkups and preventative health screenings
20:31
Speaker 1: helps us detect issues early, allows us to get interventions
20:36
Speaker 1: in place early. And you know, when we find stuff
20:41
Speaker 1: like here's the thing too. I don't know why we're
20:44
Speaker 1: so well. I guess we're terrified because we're scared of death.
20:48
Speaker 1: But the irony is the sooner we go, the less
20:50
Speaker 1: likely we're You know, if you've got something you've got it.
20:55
Speaker 1: You know. It's like when people would this is it's
20:59
Speaker 1: kind of related, but silly. I remember when some of
21:01
Speaker 1: my clients in the old days would stand on the scales.
21:04
Speaker 1: Not that I'm obsessed with weight, as you know, but
21:07
Speaker 1: we do an assessment, we do body camp, we do
21:09
Speaker 1: all these things. They'd get on the scales, but they
21:11
Speaker 1: wouldn't want to know. They wouldn't want me to tell them.
21:13
Speaker 1: They didn't want to know the number. And I'm like, well, whatever,
21:15
Speaker 1: you wait, whether or not you know the number or
21:17
Speaker 1: don't know the number, it's still the number. So let's
21:21
Speaker 1: know the number so we can at least be in reality.
21:24
Speaker 1: We don't need to attribute too much meaning to it.
21:27
Speaker 1: We don't need to lose any sleep. I understand you've
21:30
Speaker 1: got weight issues psychologically and emotionally and literally weight issues,
21:35
Speaker 1: but we can't deal with the thing that we won't acknowledge.
21:39
Speaker 1: And so, you know, I think getting in, you know,
21:44
Speaker 1: I just went in stupidly for this is and this
21:48
Speaker 1: is maybe this is why it came to mind for me.
21:50
Speaker 1: But I typically go every year to get my skin checked.
21:56
Speaker 1: I did not in COVID and I have not since
22:00
Speaker 1: four COVID. So that was about five years and as
22:03
Speaker 1: many of you would know because you would have seen
22:05
Speaker 1: a couple of picks I put up, I ended up
22:11
Speaker 1: having multiple things, you know, So three skin cancers on
22:15
Speaker 1: my face, basal cell carcinomas and squamous cell carcinomas, and
22:19
Speaker 1: I've also got three more to get cut off my
22:22
Speaker 1: shoulders and back, and I'm a dummy. Should have gone earlier. Fortunately,
22:30
Speaker 1: I think it's going to be all okay. A friend
22:33
Speaker 1: of mine, Andrew Simmons from Vision Personal Training, shout out
22:37
Speaker 1: Simo and the team from Vision. If you work at
22:40
Speaker 1: Vision or train at Vision, tell him. I said hi.
22:45
Speaker 1: He sent me a message the other day with an
22:47
Speaker 1: even more gruesome photo of his gone off the back
22:51
Speaker 1: of my social media post where I was kind of
22:54
Speaker 1: encouraging people to go and get your shit checked. He
22:57
Speaker 1: went and got his shit checked and got a big
23:01
Speaker 1: chunk of crap cup cut out of his head. He
23:04
Speaker 1: had no inclination or no thought to do it. Then
23:06
Speaker 1: he saw my pictures and went, well, he's over fifty
23:10
Speaker 1: as well, and boom, went and did it. And it
23:13
Speaker 1: was a good thing he did. And if he didn't
23:15
Speaker 1: do it, who knows what would have happened if he
23:17
Speaker 1: had a waited all right. The next one is just
23:22
Speaker 1: being well hydrated. Now, it's very hard to get accurate
23:28
Speaker 1: data on hydration. You know. Somebody told me once that
23:34
Speaker 1: half the population's regularly dehydrated. I don't know how. I
23:38
Speaker 1: don't know how we would find that out, but I
23:40
Speaker 1: do know that a lot of the people that I
23:42
Speaker 1: personally have worked with over the years don't drink enough
23:45
Speaker 1: water or are not properly hydrated. So it's, you know,
23:49
Speaker 1: depending on what our diet is comprised of. So if
23:53
Speaker 1: you have lots of fruit and lots of veggies, which
23:56
Speaker 1: are high water content foods, you maybe don't need to
23:59
Speaker 1: drink lots of water. If you weigh fifty kilos and
24:05
Speaker 1: your friend weighs one hundred kilos, and everything else is standard,
24:08
Speaker 1: and you move the same, then you're going to need
24:10
Speaker 1: less water because you've got less weight to hydrate. If
24:14
Speaker 1: you're a bigger person. You know, I'm eighty five kilos,
24:18
Speaker 1: I'm going to need more If my mum and moved
24:21
Speaker 1: my mum and I moved the same amount today, which
24:24
Speaker 1: is unlikely, but I would need more water than her,
24:27
Speaker 1: more hydrating than her, just because I weigh probably forty
24:32
Speaker 1: kilos heavier than her because she is tiny, so I'm
24:35
Speaker 1: nearly double her weight. She's probably forty five k's. So,
24:39
Speaker 1: you know, being well hydrated like skin health, kidney function,
24:44
Speaker 1: cognitive performance, you know, cardiovascular health. Your blood is about
24:52
Speaker 1: ninety percent water. Your brain is like largely water. You
24:56
Speaker 1: are largely water, sixty to seventy percent water. And when
25:00
Speaker 1: you are dehydrated, then your cells are not healthy, and
25:05
Speaker 1: a whole bunch of things happen. So even if we
25:07
Speaker 1: just go we think about what happens with your blood.
25:09
Speaker 1: So you're quite dehydrated, your blood, which is primarily water,
25:13
Speaker 1: is now increasing in viscosity, which is thickness. Because you're
25:18
Speaker 1: getting dehydrated. You've still got to transport the oxygen the
25:22
Speaker 1: red blood cells around the body. But now you've got
25:26
Speaker 1: less blood volume, which is a bugger because you're dehydrated.
25:29
Speaker 1: And now your blood is thicker, which is a bugger.
25:31
Speaker 1: So now your heart's got to work harder, which is
25:34
Speaker 1: a bugger, and now you're more predisposed having a heart attack,
25:37
Speaker 1: cardiac episode in general, and or a stroke or some
25:42
Speaker 1: other fucking catastrophe. So for foxx sake, drink water. Drink water.
25:47
Speaker 1: All right, let's whip through it. How am I? Well,
25:49
Speaker 1: we're heading up to half an hour of course, tobacco
25:52
Speaker 1: and booze and drugs in general. Like I don't even
25:57
Speaker 1: need to I don't even need to go there doing
26:01
Speaker 1: I'm going to say. Typically, typically, when when people talk
26:08
Speaker 1: about this, they talk about maintaining a healthy weight. Now
26:13
Speaker 1: you've heard me talk about this before. Body weight matters
26:15
Speaker 1: to a point, but body composition matters more because body
26:20
Speaker 1: weight doesn't necessarily give us an accurate indication of the
26:26
Speaker 1: shape and body well. I don't mean literal shape, I
26:28
Speaker 1: mean how well or healthier person is, because some people
26:32
Speaker 1: that are overweight in inverted commas, like me. According to
26:36
Speaker 1: a high weight chart, I'm right in the middle of
26:38
Speaker 1: my BMIERS twenty seven and a half nearly twenty eight.
26:42
Speaker 1: My body mass index puts me in the middle of
26:45
Speaker 1: the twenty five to thirty category, which is the overweight category.
26:49
Speaker 1: If I put on even a few kilos, even if
26:51
Speaker 1: it was all muscle, I would be considered obese, which
26:55
Speaker 1: obviously I'm not obese, and it's kind of ridiculous. So
26:57
Speaker 1: it's a flawed metric. It's a flawed measurement. In some
27:02
Speaker 1: instances that can be mildly indicative, but I am much
27:07
Speaker 1: more interested in, irrespective of what you weigh, what is
27:11
Speaker 1: your body made up of? You know, how much muscle
27:14
Speaker 1: do you have, how much lend tissue, and how much
27:17
Speaker 1: body fat are you carrying, because body fat is more
27:21
Speaker 1: an accurate indicator of health over long terms. So bottom
27:25
Speaker 1: line is, and this is not judgment. We're not talking
27:28
Speaker 1: about what somebody looks like and whether or not they're
27:30
Speaker 1: a good person because of their body shape. We just
27:33
Speaker 1: know absolutely no, this is not an opinion. We know
27:37
Speaker 1: that there is a correlation between obestie and increased increased
27:41
Speaker 1: risk of a plethora of physiological conditions illnesses, medical issues,
27:48
Speaker 1: functional issues, and of course correlate strongly with health span. Right,
27:54
Speaker 1: So we don't need to be an elite athlete, we
27:56
Speaker 1: don't need abs, we don't need to be living on
27:59
Speaker 1: bloody elfa, we don't need to be starving ourselves. But
28:02
Speaker 1: of course maintaining a body composition that is in you know,
28:08
Speaker 1: somewhere in the healthy range is of course a great idea.
28:14
Speaker 1: All right, So here's my slightly here's my two one
28:21
Speaker 1: or my two suggestions that are going to help you
28:23
Speaker 1: in terms of keeping you healthy and well. And by
28:25
Speaker 1: healthy and well I mean all around mind, brain, emotional system,
28:30
Speaker 1: and body. My second last one is not controversial, but
28:36
Speaker 1: not something that people think about to talk about too much,
28:38
Speaker 1: and that is have a purpose, Have a purpose as
28:41
Speaker 1: you get older, have a purpose, have a focus, have
28:47
Speaker 1: a to do list, stay engaged. That doesn't mean you've
28:50
Speaker 1: got to be, you know, a workaholic or busy or
28:55
Speaker 1: flat out all day. But the idea, and this old
29:00
Speaker 1: Hi this in with my last one, which is don't retire.
29:03
Speaker 1: I'll explain that in more detail. But this idea that
29:06
Speaker 1: we have in our head that we're going to get
29:08
Speaker 1: to a point in our life where we're just going
29:10
Speaker 1: to switch off. We're going to fucking put our feet up.
29:13
Speaker 1: We're going to go hard for about sixty five years
29:16
Speaker 1: and then we're just going to kick back and life
29:20
Speaker 1: is going to be awesome. And while that's a really
29:23
Speaker 1: good sales pitch, it's bullshit. It's bullshit because well, no,
29:30
Speaker 1: it's bullshit. When putting our feet up means now we're
29:34
Speaker 1: moving less. Now, we're not exercising, Now, we have less
29:39
Speaker 1: social connections. Now we're not stimulating our brain or our mind.
29:44
Speaker 1: We're not solving problems very often, and so there's a
29:50
Speaker 1: plethora of potential things that can happen when people get older,
29:55
Speaker 1: and especially when they retire. And the amount of people
29:59
Speaker 1: that I have trained, worked with, conversed with, intersected, interacted
30:05
Speaker 1: with over the years who almost on the day that
30:10
Speaker 1: they retired, they stopped working, they started spiral. Now, of course,
30:18
Speaker 1: I'm not suggesting that we have a job in inverted
30:21
Speaker 1: commism tool where one hundred or even necessarily past sixty five.
30:26
Speaker 1: I'm not saying don't literally retire. I'm not saying just
30:30
Speaker 1: keep working forever. What I am saying is, don't retire
30:34
Speaker 1: from having a focus, having a to do list, having
30:39
Speaker 1: having a reason to use your brain on a daily basis.
30:43
Speaker 1: Don't retire from solving problems. Don't retire from learning new things,
30:48
Speaker 1: don't retire from being creative, don't retire from developing and
30:52
Speaker 1: optimizing your potential. Don't retire from having fucking great conversations
30:58
Speaker 1: and great relationships and doing new things and having adventures.
31:04
Speaker 1: If retirement looks like the couch and the telly, it's
31:09
Speaker 1: the beginning of the end. And if you want to
31:12
Speaker 1: see a person deteriorate rapidly. Watch somebody who goes from
31:16
Speaker 1: doing a job where they're busy, they're on their feet
31:20
Speaker 1: quite often, they're solving problems, they're working with other humans,
31:24
Speaker 1: they're part of something bigger than themselves. They're using their
31:28
Speaker 1: brain and their mind on a regular basis. And watch
31:31
Speaker 1: that person when they retire, and retirement equals couch and
31:36
Speaker 1: TV pretty much, just watch their demise. It begins within weeks.
31:42
Speaker 1: So we don't want that. If you want to live
31:45
Speaker 1: long and healthy, healthy for long, study, learn solve problems,
31:53
Speaker 1: train your brain, maintain relationships, do new things, travel, volunteer,
32:02
Speaker 1: just anything that you can do. You don't need to
32:04
Speaker 1: wear yourself out, but the whole I'm just going to
32:07
Speaker 1: hang out and retire. I'm just gonna relax. That wears
32:11
Speaker 1: off really fucking quickly. Anyway, there you go, a quick
32:14
Speaker 1: snap shot for you on how to increase your health
32:18
Speaker 1: span