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#1820 My Health Protocol - Harps (PT1) · The You Project

0:00
Speaker 1: I'd get a team. I hope you're well happy Monday
0:03
Speaker 1: if you're hearing this when it comes out, which will
0:06
Speaker 1: be Monday, tenth of March. I'm recording this Sunday afternoon,
0:11
Speaker 1: the ninth, So honestly, I don't know how interested you
0:19
Speaker 1: individually will be in this. Some of you will be
0:22
Speaker 1: quite interested, because you send me messages and emails and
0:26
Speaker 1: questions and requests about I get asked a lot of stuff,
0:32
Speaker 1: of course, about training and about food, and about health
0:34
Speaker 1: and about wellness and about high performance and all of
0:37
Speaker 1: those things. As that's kind of been largely been what
0:41
Speaker 1: I'm my attention has been focused on since I was
0:45
Speaker 1: about eighteen years old, and obviously it's moved more into
0:48
Speaker 1: the more broad kind of area of human behavior and
0:53
Speaker 1: psychology and cognition and all of that over the last
0:56
Speaker 1: decade or so. But as an ext size scientist, former
1:00
Speaker 1: gym owner, and fitness industry person for a very long time,
1:06
Speaker 1: I'm still talking pretty much daily about all of the
1:10
Speaker 1: stuff I'm about to talk to you about. And for
1:13
Speaker 1: whatever reasons, some not all of you. Don't blame you,
1:17
Speaker 1: but some of you are really interested in what I do.
1:22
Speaker 1: So I'm going to share that, and what I'm about
1:25
Speaker 1: to share is just really on no level is it advice, recommendation,
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Speaker 1: or suggestion. It's just what I do and why. And
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Speaker 1: I think because I'm probably older than most of you
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Speaker 1: by now, although I do have lots of listeners into
1:46
Speaker 1: their sixties and seventies. Shout out to you, old buggers,
1:49
Speaker 1: big hug from me, and I have a lot of
1:53
Speaker 1: younger people. But people want to know what I do
1:57
Speaker 1: because I'm the guy that talks about all this stuff
2:00
Speaker 1: people seem to It's like I'm interested too. If somebody
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Speaker 1: is talking about something and they're in inverted comm as
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Speaker 1: an expert, I want to know you. But what do
2:07
Speaker 1: you take? What's your what's your protocol? What do you
2:11
Speaker 1: you know? If I'm talking to a guru about even
2:13
Speaker 1: what's the best telling, I want to know what kind
2:16
Speaker 1: of tally they have. I want to know what they
2:19
Speaker 1: would do. You know, So I guess I understand the
2:22
Speaker 1: interest and the curiosity. Some of you probably need to
2:27
Speaker 1: jump out now because this might not be interesting to you.
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Speaker 1: But I'm going to walk you through what I do
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Speaker 1: and how I do it and why I do it
2:36
Speaker 1: and give you a bit of context to all of that.
2:40
Speaker 1: So what I thought I would do is I thought
2:43
Speaker 1: I might start by doing what's kind of almost like
2:48
Speaker 1: I guess, a self assessment. Now, this is very this
2:52
Speaker 1: is very bro science, but I would think while it's
2:58
Speaker 1: very it's a subjective assessment of me by me, keep
3:04
Speaker 1: in mind that I've done thousands of actual, real world
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Speaker 1: assessments on people, measuring everything from you know, girth measurements
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Speaker 1: and body fat to subvo two max and votwo max
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Speaker 1: testing and body composition using bioelectrical impedance, and all different
3:19
Speaker 1: kinds of strength and fitness and flexibility and range of
3:23
Speaker 1: movement testing. So I have a very very good idea
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Speaker 1: of where I'm at because of one, my understanding of
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Speaker 1: the human body, my skill, my knowledge, my training, my background,
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Speaker 1: my experience. But also I'm very I'm very in tune
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Speaker 1: with me. Remember, your body is by a feedback machine.
3:42
Speaker 1: It's always telling you stuff. It's it's always giving you information.
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Speaker 1: And as I've said many times on this show, I
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Speaker 1: think that one of the great tragedies of life in
3:52
Speaker 1: as I record this anyway twenty twenty five, is that
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Speaker 1: a lot of people don't actually listen to their body.
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Speaker 1: Their body is telling them constantly what to do and
4:00
Speaker 1: what not to do. It's giving them signs and signals
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Speaker 1: and data and information to which many people are literally
4:07
Speaker 1: putting their figurative head in the figurative figurative sand, put
4:13
Speaker 1: your teeth in harps, or their fingers in their ears,
4:15
Speaker 1: or whatever metaphor analogy you want to use. But the
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Speaker 1: bottom line is a lot of people are fucking themselves up,
4:21
Speaker 1: in part because they're not paying attention to what their
4:25
Speaker 1: physiology is screaming at them. So with that in mind,
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Speaker 1: here's my kind of assessment of me. Now, let's before
4:34
Speaker 1: we get underway. Remember, I'm sixty one. I turned sixty
4:37
Speaker 1: two on September twenty eighth. Just something big. Don't go
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Speaker 1: to any trouble though. So I'm, you know, sixty one
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Speaker 1: and a bit sixty one in a few months. But
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Speaker 1: I guess my biological age, my biological age is probably
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Speaker 1: somewhere around mid forties. Now, keeping in mind, I don't smoke.
4:59
Speaker 1: I've never smoked. I've never been drunk. I've never been high.
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Speaker 1: I do not drink booze. I've never had a glass
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Speaker 1: of alcohol. I've trained pretty much NonStop for almost half
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Speaker 1: a century. Keeping in mind all of that. Also, I
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Speaker 1: don't get particularly stressed. We'll talk about all of the
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Speaker 1: specifics of all of this stuff soon. I would think
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Speaker 1: my functional strength and cardiovascular fitness and overall health and
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Speaker 1: immune system and all of those things would put me
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Speaker 1: somewhere in the ballpark of a healthy ish forty five
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Speaker 1: year old. Now that's not science or evidence or data.
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Speaker 1: That's me giving you my pretty informed opinion. Could be
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Speaker 1: totally fucking wrong. But last time, which was maybe five
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Speaker 1: or six years ago, I had my biological age measured
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Speaker 1: and a relatively reliable protocol I was. I can't remember
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Speaker 1: if I was thirty eight or thirty nine or my
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Speaker 1: biological age. Is that so five or six years later,
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Speaker 1: it might be five or six years older. I don't know.
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Speaker 1: Could even be a bit better, could be a bit worse.
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Speaker 1: But what we know is that the good news is
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Speaker 1: that your chronological age, how old you are, how many
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Speaker 1: years you've been on the planet, what the calendar says,
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Speaker 1: your chronological age and your biological age don't need to parallel.
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Speaker 1: Having said that, of course, there are some people my
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Speaker 1: age sixty one who've got the equivalent physiology and function
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Speaker 1: and health of a seventy one or eighty one year old.
6:31
Speaker 1: So and I would hazard a guess there are not
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Speaker 1: too many people whose chronological age and biological age are identical.
6:40
Speaker 1: I think there's quite a bit of divergence for a
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Speaker 1: lot of people one way or the other. It's probably
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Speaker 1: generally in the ballpark. But so what that means is
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Speaker 1: a year from now, whatever you are, whatever you are,
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Speaker 1: add one year and go right, and now I'm whatever
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Speaker 1: that new number is. There's also a chance that depending
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Speaker 1: on your starting point and what you do in your
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Speaker 1: protocol and your ability to do the work and change
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Speaker 1: things and manipulate variables and lifestyle factors the right way,
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Speaker 1: there's a chance that you could be closer to five
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Speaker 1: years younger than one year older, depending or two or
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Speaker 1: three years younger rather than one year older, even a
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Speaker 1: year from when you hear this podcast or this episode
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Speaker 1: or this information. Right, So that's your starting point. For
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Speaker 1: somebody like me who's already relatively fit and healthy, that
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Speaker 1: I probably don't have that same I definitely don't have
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Speaker 1: that same scope. But maybe for some of you who
7:36
Speaker 1: are not in the shape that you currently or not
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Speaker 1: currently in the shape that you want to be, health fitness,
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Speaker 1: you know, strength, function, flexibility, all those things. Then you
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Speaker 1: know there's an opportunity for you. Again that requires work,
7:51
Speaker 1: that requires effort, that requires discomfort, that requires consistency, that
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Speaker 1: requires initially will power, discipline, self control, all the things
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Speaker 1: that many people fucking hate and all the things that
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Speaker 1: many people won't do. So that is not me being negative.
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Speaker 1: That is me having observed humans around this particular stuff
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Speaker 1: for forty plus years and heard a million people talk
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Speaker 1: about shit they never end up doing. I say this,
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Speaker 1: I'd be this blunt because I don't want you to
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Speaker 1: be in that group. But I also say this, if
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Speaker 1: you don't have a plan, and you don't execute the
8:26
Speaker 1: plan and you're not consistent, doesn't matter how good you're
8:29
Speaker 1: fucking resources or knowledge or understanding or genetics are, if
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Speaker 1: you're not optimizing them, then you are going to die
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Speaker 1: earlier then you need to potentially, or you're going to
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Speaker 1: get sick earlier than you otherwise would have potentially. So
8:46
Speaker 1: let's not do that, all right, So my cardiovascular fitness
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Speaker 1: I would give me. Now, remember when I'm talking about
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Speaker 1: I'm giving myself an out of ten, ten being the
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Speaker 1: absolute high watermark of my potential I'm not comparing myself
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Speaker 1: to anyone. I'm comparing myself to the sixty one year
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Speaker 1: old bloke that is me. So I reckon for a
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Speaker 1: sixty one year old me, my fitness, my cardio of
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Speaker 1: escular fitness is about a seven. It's not definitely not
9:18
Speaker 1: a nine or ten or probably an eight. It could
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Speaker 1: be better. Maybe it's a seven and a half. If
9:23
Speaker 1: we compared me to other sixty one year old it
9:26
Speaker 1: could be a nine or a nine and a half,
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Speaker 1: who knows. But in terms of my potential, I definitely
9:31
Speaker 1: could be a bit fitter, and I'll explain that soon. Okay,
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Speaker 1: So that's my cardio of ascular fitness strength. I'm going
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Speaker 1: to say, keeping in mind I've got some injuries that
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Speaker 1: limit certain movements and how intensely or how heavily I
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Speaker 1: can do those movements, I would give my my overall
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Speaker 1: strength about a nine. Considering I lift weights most days
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Speaker 1: of my life. That would want to be a nine.
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Speaker 1: That doesn't mean I mean that I don't have limitations
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Speaker 1: or I don't have weaknesses, but all in all, all
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Speaker 1: things considered, for the amount of injuries I've had, for
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Speaker 1: the miles I've put on the old clock, and for
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Speaker 1: my chronological age, I reckon my strength would be somewhere
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Speaker 1: in the ballpark of a nine. My flexibility. So I'm
10:22
Speaker 1: talking about the different components of fitness here, so cardiovascular strength, fitness, sorry, flexibility,
10:30
Speaker 1: muscular endurance. I reckon my flexibility, if I'm being brutally honest,
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Speaker 1: is for what it could be. It's probably a four,
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Speaker 1: maybe a five. No, it's a four. I'm kidding myself.
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Speaker 1: It's a four. I don't stretch enough. I stretch. I'd
10:48
Speaker 1: love to tell you I stretch most days for ten
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Speaker 1: to fifteen minutes. I think I've even said that, and
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Speaker 1: I have been through periods where I do do that.
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Speaker 1: But at the moment, I'm not doing that. At the moment,
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Speaker 1: I am probably doing really two days, sometimes three days
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Speaker 1: a week where I will sit on the floor right
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Speaker 1: here where I am in my office and stretch or
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Speaker 1: stretch at the gym. So my total stretching time is
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Speaker 1: probably forty five minutes a week. If that which is
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Speaker 1: not enough, so that shit, I need to do better
11:19
Speaker 1: my muscular endurance. So, muscular endurance is your ability to
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Speaker 1: move a weight or to work against resistance. Generally it's
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Speaker 1: a lighter or moderate resistance, not a heavy heavy weight,
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Speaker 1: but to move against that repeatedly. So for example, we
11:35
Speaker 1: could say digging a hole where you're putting the spade
11:42
Speaker 1: or the shovel into the dirt and you're heaving five
11:45
Speaker 1: kilos of dirt onto the back of a truck, and
11:49
Speaker 1: then five kilos of dirt onto the back of a truck,
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Speaker 1: and you're doing that time after time after time, and
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Speaker 1: that requires some coordination and balance and strength and aerobic
12:00
Speaker 1: the orcadiovascular, but also muscular endurance. So what we find
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Speaker 1: is some people have got lots of absolute strength or power.
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Speaker 1: They can lift something very heavy, but they can't lift
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Speaker 1: something relatively light as much as the guy or girl
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Speaker 1: next to them who has more overall strength. So we
12:21
Speaker 1: find quite often somebody can do more work. Let's say,
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Speaker 1: let's forget the kind of lift, but let's say person
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Speaker 1: A can lift one hundred kilos in person B can
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Speaker 1: only lift seventy kilos. But then when we go, all right, well,
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Speaker 1: how many times can persone the stronger guy or girl
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Speaker 1: lift twenty kilos one fifth of the weight And the
12:43
Speaker 1: answer might be before they fatigue and they've got to
12:46
Speaker 1: put the weight down, they can do that twenty kiloweight
12:49
Speaker 1: thirty times, and then we get mister or missus seventy
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Speaker 1: kilo absolute strength. But they can do they can do
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Speaker 1: that lighterweight, the twenty kiloweight thirty five times or forty times,
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Speaker 1: and so for a range of different reasons, they've got
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Speaker 1: greater muscular endurance. I reckon my muscular endurance is about
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Speaker 1: a seven or an eight. If we look at other
13:12
Speaker 1: things that old people think about, like balance and coordination,
13:17
Speaker 1: I would say for my age, they're very good. I
13:19
Speaker 1: would say nine. Now if I look at things that
13:23
Speaker 1: are a little bit more broad, like energy levels, immune system.
13:28
Speaker 1: I think my day to day, and obviously it varies
13:31
Speaker 1: through the day, but I think my physical energy let's
13:36
Speaker 1: start there. I think my physical energy is typically about
13:41
Speaker 1: an eight. Like I have pretty good energy. I get
13:46
Speaker 1: tired at times, but just like not abnormally, just like
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Speaker 1: other people. I guess, so my physical energy levels typically
13:55
Speaker 1: would be somewhere around an eight. That can vary, but
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Speaker 1: it's not like I get around feeling tagued and tired
14:01
Speaker 1: and exhausted. Generally speaking, I would say my next one
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Speaker 1: on my list is immune system. I think my immune
14:09
Speaker 1: system is I don't want to speak too soon, but
14:12
Speaker 1: it feels like it's pretty good. I don't get sick
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Speaker 1: very often. Is there any wood for me to touch?
14:17
Speaker 1: I don't get sick very often. I don't get the flu.
14:20
Speaker 1: I think I got COVID once for about eight minutes. Yeah,
14:25
Speaker 1: I don't get sick that often. Now, whether or not
14:28
Speaker 1: that's just great genetics, or whether or not that's my
14:30
Speaker 1: strong immune system, they probably go together. Or it's you know,
14:33
Speaker 1: healthy sleep, or it's healthy diet, or it's a bunch
14:37
Speaker 1: of things, I'm not sure, but I think my immune
14:39
Speaker 1: system is pretty good. The next thing on my subjective
14:42
Speaker 1: assessment that I've got here is cognitive function. And the
14:49
Speaker 1: older that I get, the more I'm interested in this
14:51
Speaker 1: slash obsessed. I want my brain to work as well
14:55
Speaker 1: as it can for as long as it can. And
14:58
Speaker 1: as we know from how it really varies spending on
15:02
Speaker 1: what research you look at, but from around forty, definitely
15:05
Speaker 1: from fifty, the old brain function starts to typically starts
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Speaker 1: to decline a little bit, that not necessarily rapidly. Now,
15:13
Speaker 1: let's put aside, you know dementia and the like Alzheimer's dementia,
15:19
Speaker 1: and you know, cognitive decline type issues, But we're talking
15:23
Speaker 1: about just general cognitive function here. As people get older,
15:28
Speaker 1: just like with everything, bone density gets lower, typically, muscle
15:31
Speaker 1: mass gets leaner, strength gets weaker, you know, everything deteriorates.
15:35
Speaker 1: But we also know that, and this is part of
15:38
Speaker 1: the reason for this chat. We know that if we
15:41
Speaker 1: do the right things the right way, if we employ
15:44
Speaker 1: or utilize the right intervention or the right protocol, then
15:47
Speaker 1: not only can we put the brakes on that psychological cognitive,
15:52
Speaker 1: physiological behavioral decline. In other words, we can keep everything
15:58
Speaker 1: working better for long and maybe even improve it even
16:01
Speaker 1: into older age. We know with all of that that
16:06
Speaker 1: we don't need to be typical. We don't need to
16:08
Speaker 1: age typically, I reckon my cognitive function is at least
16:15
Speaker 1: as good as when I was in my thirties. I
16:17
Speaker 1: was going to say better, but it's really hard to
16:20
Speaker 1: judge it because I do different things. But look, if
16:24
Speaker 1: there's been any cognitive slide, I can't tell. I seem
16:28
Speaker 1: to have a pretty good memory. I seem to have
16:30
Speaker 1: pretty good focus and mental acuity. I seem to be
16:33
Speaker 1: able to stay present. I seem to be able to
16:38
Speaker 1: do things like I'm doing right now, which is sitting
16:41
Speaker 1: in a room by myself, talking NonStop, making some kind
16:45
Speaker 1: of sense, sharing thoughts and ideas and information that hopefully
16:49
Speaker 1: is of value. So doing what I'm doing right now
16:52
Speaker 1: this is interesting. It's actually a cognitive exercise to be
16:56
Speaker 1: able to think clearly in the moment. I don't have.
17:00
Speaker 1: What I have in front of me. What I'm looking
17:01
Speaker 1: at right now is about twenty words maybe on a screen,
17:06
Speaker 1: just dot points, So I'm not reading anything per se,
17:11
Speaker 1: there's no script, and as I look up at the recording,
17:14
Speaker 1: I'm somewhere around the seventeen to eighteen minute mark. And
17:18
Speaker 1: so even for me to be able to do this
17:21
Speaker 1: is an indicator for me of focus, attention, communication skills,
17:28
Speaker 1: and overall cognitive function. Can I be fully present? Can
17:31
Speaker 1: I keep talking and not only keep talking, but share
17:34
Speaker 1: thoughts and ideas and information that's potentially of value. Can
17:39
Speaker 1: I even kind of almost build rapport with you even
17:43
Speaker 1: though I can't see you or interact with you in
17:46
Speaker 1: the moment. So I reckon, I reckon, I'm not in
17:51
Speaker 1: a terrible place overall in terms of mind, body, emotions, energy,
17:58
Speaker 1: brain function. My posture is, you know, as we get older,
18:04
Speaker 1: quite often we get kiphotic that's kind of that hunchy
18:07
Speaker 1: back where your shoulders come forward a little bit and
18:10
Speaker 1: a little bit, you know, between your shoulder blades there,
18:12
Speaker 1: it can be a little bit rounded. My posture is
18:14
Speaker 1: not shit, but it's not great. It's better. In fact,
18:17
Speaker 1: it's better than it was a year ago because I'm
18:20
Speaker 1: working consciously to improve it. It's not, by the way,
18:23
Speaker 1: it's not bad per se, but because I spend so
18:27
Speaker 1: much time sitting at a desk doing what I'm doing
18:31
Speaker 1: right now, or researching or whatever, answering emails we're talking
18:35
Speaker 1: to people, I need to make sure that I offset
18:40
Speaker 1: that with stretching, with standing, with strengthening the muscles, you know,
18:47
Speaker 1: behind the shoulders, so reardelts and rhomboids and neck extenses,
18:51
Speaker 1: So the muscles at the front of your neck. There's
18:54
Speaker 1: a group of muscles called sterno clydo mastoid, and there's
18:59
Speaker 1: a muscles at the back which kind of pull your
19:02
Speaker 1: head back if your head sitting forward right now and
19:05
Speaker 1: you take it back. All those muscles are called neck extenses.
19:08
Speaker 1: And so what we often find with people regarding posture
19:12
Speaker 1: and neck pain and shoulder pain is because they have
19:17
Speaker 1: a very sit down any kind of existence. They are
19:23
Speaker 1: perpetually in a head position where their head is not
19:27
Speaker 1: what I would call in a neutral position where it
19:29
Speaker 1: kind of should be. It's not back, it's not in
19:32
Speaker 1: a neutral position. It's kind of sitting forward of that
19:35
Speaker 1: center of gravity. And the further forward that that head
19:40
Speaker 1: sits of where it should sit in the neutral position,
19:44
Speaker 1: let's say it's one inch forward of the right spot.
19:47
Speaker 1: It's not very sciencey, but you know what I mean.
19:50
Speaker 1: Every centiment, in fact, every millimeter that your head sits
19:54
Speaker 1: forward of where it should be ideally, it gets in
19:58
Speaker 1: inverted commas heavier. So by the time you've got your
20:02
Speaker 1: head sitting two three four centimeters forward, because you're now
20:06
Speaker 1: staring at a screen and your shoulders are hunched and
20:09
Speaker 1: you're not up straight, and your head is not in
20:11
Speaker 1: alignment with your body. Now you've got significant pressure and
20:16
Speaker 1: stress on the muscles in the back of your neck
20:19
Speaker 1: and the muscles up around the top of your shoulders,
20:21
Speaker 1: your traps, trapezis and all of that. So that's one
20:25
Speaker 1: of my challenges. And maybe you body comp by the way,
20:31
Speaker 1: just quickly, So how do we fix that? Will the
20:36
Speaker 1: next stuff that is, will we consciously sit with our
20:38
Speaker 1: head back and in a more neutral position. You can
20:41
Speaker 1: video this stuff right, but you get a bit of
20:43
Speaker 1: an idea, like if I say, don't sit with your
20:46
Speaker 1: head forward, sit with your head back, and now where
20:49
Speaker 1: you feel like it's almost like the middle of your
20:51
Speaker 1: ears are in line with the middle of your shoulders.
20:55
Speaker 1: That's probably more of a neutral and natural and ideal
20:59
Speaker 1: anatome position for your head to be in versus that
21:03
Speaker 1: head sitting right forward position. What we want to do
21:07
Speaker 1: is we want to also do this in conjunction. If
21:12
Speaker 1: you're going to do it again, it's not a prescription,
21:15
Speaker 1: but you might want to think about getting the muscles
21:17
Speaker 1: at the back of your shoulders and the muscles at
21:20
Speaker 1: the back of your neck, the neck extensile muscles stronger,
21:24
Speaker 1: so that will keep your head and your neck in
21:27
Speaker 1: the position it should be all right. I also i've
21:31
Speaker 1: written here body comps, so my body composition, my body
21:35
Speaker 1: composition is about I haven't done it for a while,
21:40
Speaker 1: but I've literally tested thousands of people's body composition using
21:45
Speaker 1: For the first thirty years, I didn't use a machine
21:49
Speaker 1: or a gizmo. I used body fat calipers, very expensive calipers,
21:54
Speaker 1: and so I did so many body fat tests on
21:57
Speaker 1: so many people that I got to the point where
22:01
Speaker 1: I could, within one or two percent tell somebody what
22:07
Speaker 1: their body fat percentage would be if we use this
22:10
Speaker 1: particular protocol and these calipers very reliably. So I can
22:16
Speaker 1: pretty reliably guess my body fat at the moment to
22:19
Speaker 1: be at the most twelve and probably at the least ten.
22:27
Speaker 1: So I'm thinking my body fat as in the ten
22:29
Speaker 1: to twelve range, ten to twelve percent range. I'm not
22:33
Speaker 1: going to go through what it should or shouldn't be
22:35
Speaker 1: for different people. But if you're interested in that, and
22:38
Speaker 1: again there's this has got nothing to do with fucking
22:41
Speaker 1: that shaming or body shape or you're a good or
22:43
Speaker 1: a bad person. Could but we know that there's a
22:46
Speaker 1: correlation between you know, obesity and overweight and disease. That's
22:51
Speaker 1: not an opinion, that's not an insult. That's science. So
22:55
Speaker 1: you know. And the other thing, too is what might
23:00
Speaker 1: be interesting for some of you is so my height
23:02
Speaker 1: is one seventy eight centimeters, my weight is it varies
23:06
Speaker 1: a little bit between eighty four and eighty six. Let's
23:08
Speaker 1: say it's eighty five. I think if you figure out
23:12
Speaker 1: my BMI at a body weight of eighty five and
23:14
Speaker 1: a height of one seventy eight. I think my BMI
23:17
Speaker 1: comes out at somewhere around body mass index comes out
23:20
Speaker 1: at around twenty seven. Now, if you look at the
23:23
Speaker 1: body mass index scale between twenty five and thirty by
23:27
Speaker 1: the way, shit scale, shit science. But it is what
23:30
Speaker 1: it is that puts me at twenty five to thirty
23:35
Speaker 1: is the overweight category and thirty plus is obs So
23:39
Speaker 1: I sit right in the middle of the overweight category
23:42
Speaker 1: at my height and my weight, despite the fact that
23:45
Speaker 1: my body fat is low. So and I've said this
23:50
Speaker 1: twenty times on the show, what does that mean? That
23:53
Speaker 1: means that at the very best, we might and I
23:57
Speaker 1: say might with an asterisk next to it, you might
24:00
Speaker 1: use body composition as a very fucking vague guideline. I'm
24:06
Speaker 1: way more interested in what your body is made up of,
24:11
Speaker 1: how much muscle, how much fat, you know, bone density,
24:18
Speaker 1: All of those things are not so much what is
24:21
Speaker 1: your absolute weight? Because there are some people whose weight
24:23
Speaker 1: could be high and they could be quite lean like myself,
24:28
Speaker 1: or some people whose body weight gets the big tick
24:31
Speaker 1: of approval according to the bear my chart. They're the
24:34
Speaker 1: right body weight, but at the same time they have
24:37
Speaker 1: quite a high body fat and quite a little amount
24:39
Speaker 1: of muscle, which that is not a great combination for
24:42
Speaker 1: health or function or longevity. All right, let's talk about food.
24:48
Speaker 1: So again this I'm just telling you what I do
24:51
Speaker 1: because you keep asking. I ate two meals a day.
24:56
Speaker 1: I eat breakfast. I normally eat breakfast at around okay,
25:00
Speaker 1: so that's not exactly true. The first thing I put
25:03
Speaker 1: in my body that has calories is around six thirty,
25:06
Speaker 1: and it is coffee. What kind of coffee do you have?
25:09
Speaker 1: Thanks for asking, I have. I have a skim coffee,
25:14
Speaker 1: skim milk coffee, or I have kind of half milk,
25:19
Speaker 1: half water, and I have that at about so I
25:24
Speaker 1: have a large I think it's a double shot or
25:27
Speaker 1: one and a half, which I think they calls a
25:29
Speaker 1: rostretto or something like that. So I have one of those.
25:33
Speaker 1: At about six thirty, I do work at the cafe,
25:37
Speaker 1: or I meet someone, or I write some bullshit on
25:40
Speaker 1: social media or answer emails, or I just fucking chill
25:43
Speaker 1: out and listen to something. Then I get home at
25:47
Speaker 1: somewhere between seven thirty and eight thirty, or no, seven
25:50
Speaker 1: thirty and eight ten probably, and then I will eat breakfast.
25:56
Speaker 1: I eat the same breakfast every day. I've eaten the
25:58
Speaker 1: same breakfast every day for probably the last ten years.
26:02
Speaker 1: This is not a recommendation, As I said, this is
26:04
Speaker 1: just what I do, and I do it because it
26:07
Speaker 1: works for me. And so I eat a combination of
26:11
Speaker 1: sometimes seeds, but typically at the moment, I have almonds,
26:19
Speaker 1: I have oats, I have protein powder. I have celium husk, oats,
26:26
Speaker 1: protein powder, nuts, silium husk. Yeah, that's it, and it's
26:30
Speaker 1: quite big. So I have about eighty grams of oats,
26:33
Speaker 1: I have about forty grams of nuts almonds, and I
26:38
Speaker 1: have forty grams of protein powder. I just have away protein.
26:45
Speaker 1: I happen to get it from Maxes. It's not an
26:47
Speaker 1: ad or a promo. I just know someone's going to
26:49
Speaker 1: go which one do you use? Which where do you
26:51
Speaker 1: get it? I forget the actual name of It's like
26:54
Speaker 1: ninety percent protein. It's chocolate tastes fucking amazing. Am I
26:58
Speaker 1: recommending you use impowered? Nah? I'm just saying I use one.
27:02
Speaker 1: Is it the high water mark for protein? No? Does
27:07
Speaker 1: it work for me? Yep? What do you have on that?
27:11
Speaker 1: I hear you ask. I have on that either oat
27:16
Speaker 1: milk or almond milk. Now I realize that they are
27:18
Speaker 1: not really milks. I realize that's just branding and marketing,
27:22
Speaker 1: and I realize that they're fucking expensive for what they are.
27:26
Speaker 1: That particular blend that I have, I could literally just
27:30
Speaker 1: put water on it and have it. I don't. And
27:34
Speaker 1: the reason I don't have dairy on that is not
27:37
Speaker 1: because I'm againsttery. I actually like dairy. It's just that
27:41
Speaker 1: I I don't tolerate dairy super well. I can tolerate
27:48
Speaker 1: it to a point, but that's why I have. I
27:51
Speaker 1: have coffee sometimes half and half, half water, half milk,
27:55
Speaker 1: just because as people get older, generally not everyone, but
27:58
Speaker 1: a lot of people start produce less of the enzyme
28:03
Speaker 1: that breaks down lactose, which is why people can become
28:07
Speaker 1: lactose intolerant or lactose less tolerant, we could say. And
28:13
Speaker 1: I'm definitely lactose less tolerant than I was. So that
28:19
Speaker 1: enzyme is called lactase, and as we get older, many
28:21
Speaker 1: of us produce less of it, which is why we
28:24
Speaker 1: don't tolerate dairy in whatever form as well as we
28:29
Speaker 1: once did. So I have that for breakfast and a
28:31
Speaker 1: coffee before that, and that's about like I said, that's
28:36
Speaker 1: about one one hundred and sixty grams of actual food.
28:40
Speaker 1: So like I have, like I said, eighty grams of oats,
28:43
Speaker 1: forty grams of nuts, forty grams of protein powder, and
28:45
Speaker 1: a little bit of celium husk like a dessert spoon
28:49
Speaker 1: just for a bit of fiber, extra fiber chucked on there,
28:52
Speaker 1: give or take one hundred and sixty grams. And it's
28:54
Speaker 1: quite big. It's quite big. But then the next thing,
28:58
Speaker 1: the next meal that I have is around twelve ten
29:02
Speaker 1: to twelve hours later. The next thing that I put
29:05
Speaker 1: in my body generally is maybe a cup of tea. Oh,
29:10
Speaker 1: I drink water all through the day, cup of tea
29:14
Speaker 1: without giving you set times, so I have typically I
29:17
Speaker 1: have two coffees a day. I have two cups of
29:19
Speaker 1: tea a day. This is quite a bit of caffeine.
29:21
Speaker 1: You're thinking, I don't know why. But for me, the
29:26
Speaker 1: dude who has an arrhythmia, not that it really gives
29:30
Speaker 1: me much trouble. But my heart can kind of go
29:34
Speaker 1: in and out of sync a little bit periodically. The
29:37
Speaker 1: actual structure and integrity of my heart is fine, and
29:40
Speaker 1: every now and then I'll feel my heart race a
29:42
Speaker 1: little bit and then it kind of resets and things
29:47
Speaker 1: are good. But yeah, so if I have more than
29:51
Speaker 1: two coffees five three coffees, that could almost make me
29:56
Speaker 1: feel anxious. So and at times on how strong those
30:00
Speaker 1: individual coffees are, it might it might just give me
30:03
Speaker 1: some low level anxiety. For whatever reason, tea does not
30:06
Speaker 1: seem to do that to me, and tea seems to
30:10
Speaker 1: have comparable amounts of caffeine. I don't know why doesn't
30:14
Speaker 1: do it for me. So the only thing that I
30:18
Speaker 1: put in my body in terms of the only thing
30:20
Speaker 1: I drink, because obviously I don't have booze, is lots
30:24
Speaker 1: of water, probably somewhere around three liters of water a day.
30:27
Speaker 1: Sometimes I drink mineral water just because I want something
30:30
Speaker 1: with bubbles. I'll have the odd diet coke don't shoot
30:35
Speaker 1: me every now and then the odd diet something else.
30:40
Speaker 1: I don't drink drinks with sugar. But you know, ninety
30:44
Speaker 1: percent of what goes in my body in terms of
30:46
Speaker 1: liquid would be tea, coffee or water. Most of the time.
30:51
Speaker 1: My second meal and my final meal is somewhere between
30:55
Speaker 1: five point thirty and eight. It depends on what I've
30:58
Speaker 1: got going. You might think why, like, frig sample tomorrow night.
31:01
Speaker 1: I'm it's Sunday, now tomorrow night, Monday. As I record this,
31:04
Speaker 1: I've got my mentor and group, which starts at seven
31:07
Speaker 1: and it finishes at give or take eight thirty. Sometimes
31:11
Speaker 1: it's closer to nine. So I will eat my dinner
31:14
Speaker 1: after that. The reason that I do that is because
31:19
Speaker 1: if I have a if I was to eat my
31:21
Speaker 1: dinner at six o'clock, sixty minutes before the seven o'clock
31:25
Speaker 1: kickoff of my mentoring group, my brain won't work as well.
31:30
Speaker 1: It'll work, but my cognitive function is better for me. Again,
31:34
Speaker 1: this is knowing your body. My brain works better when
31:39
Speaker 1: I don't have a stomach full of food. So but Craig,
31:44
Speaker 1: what if you're starving at five o'clock and you're not
31:47
Speaker 1: going to get dinner till nine? Good question? All right?
31:50
Speaker 1: So in that case, if I'm starving, but I don't
31:55
Speaker 1: want to eat a whole meal, but I don't want
31:57
Speaker 1: to be so hungry that I can't fucking concent right,
32:00
Speaker 1: We've all been there, So I will once or twice
32:04
Speaker 1: a week, maybe it depends on the week. Sometimes no days,
32:07
Speaker 1: sometimes two days, but often once or twice a week,
32:11
Speaker 1: I will have a protein bar, you know, like a
32:15
Speaker 1: forty to sixty grand protein bar with generally with no sugar,
32:19
Speaker 1: with a little bit of carbs, a little bit of protein. Again,
32:22
Speaker 1: is this the high watermark of nutrition? Is it? No?
32:25
Speaker 1: It isn't. No, it isn't. But you know what, it
32:27
Speaker 1: gets some protein into me, It gets a little bit
32:29
Speaker 1: of carbs, it gets some calories into me, and it
32:31
Speaker 1: takes the edge off for me. It's worth it. I
32:35
Speaker 1: might I might also have so I buy this particular
32:39
Speaker 1: bread that is nearly twenty dollars a loaf. It weighs
32:44
Speaker 1: a kilo. I've spoken about it before. It's the heaviest
32:47
Speaker 1: bread in the fucking world. And one slice of that
32:50
Speaker 1: bread you need to cut it where a chainsaw. That
32:52
Speaker 1: motherfucker is thick and heavy and dense, and one piece
32:57
Speaker 1: of that is like an event. Sometimes I will I'll
33:02
Speaker 1: just cut a piece of that like a thin piece,
33:05
Speaker 1: which you're going to think, how much is that? Way?
33:08
Speaker 1: I actually know, probably weighs about eighty to one hundred grams,
33:11
Speaker 1: depending on how thick I cut it. And sometimes I
33:15
Speaker 1: will put some peanut paste on that and you'll go,
33:19
Speaker 1: how many calories is that I'm going to tell you
33:21
Speaker 1: it's ballpark around two hundred and fifty to three hundred calories,
33:24
Speaker 1: depending on how thick the bread is and how much
33:27
Speaker 1: peanut paste and whatever. And I can eat that without
33:29
Speaker 1: feeling full. So or sometimes if I've got that five
33:34
Speaker 1: o'clock thing hunger going on, and I know that I
33:37
Speaker 1: can't eat a practically can't eat until after I've done
33:40
Speaker 1: my work, which is four hours. I could even make
33:43
Speaker 1: myself a protein drink, which would be just protein powder
33:45
Speaker 1: and water generally not skin milk, protein powder and water.
33:50
Speaker 1: And for me that really that works really well. So
33:53
Speaker 1: my food is very Most people would think it's boring.
33:57
Speaker 1: Most people hear what In fact most people many people,
34:00
Speaker 1: I should say not most. Many people hear how I
34:03
Speaker 1: live and how I eat, and how I exercise, and
34:07
Speaker 1: you know how I sleep and my like my health protocol.
34:12
Speaker 1: And some people think that my life is one of
34:16
Speaker 1: deprivation and horror, and I understand that, and depending on
34:21
Speaker 1: where you're looking from, I can imagine it seems like that,
34:26
Speaker 1: which is why I don't suggest or recommend you do
34:29
Speaker 1: what I do, just like I don't suggest or recommend
34:33
Speaker 1: that people start their own business at twenty six and
34:37
Speaker 1: then never get another job and have a podcast and
34:41
Speaker 1: hope you get sponsors, and I hope you get speaking gigs.
34:43
Speaker 1: This week, I mean literally some weeks in my job
34:46
Speaker 1: in inverted commas, some weeks I make zero dollars, not
34:51
Speaker 1: one cent. Other weeks I make lots of money. Some
34:56
Speaker 1: weeks I make a little bit. There's no predictability, and
35:00
Speaker 1: you'd think, oh, surely you've got a note. I really don't.
35:04
Speaker 1: Some years I make twice what I made the year before,
35:07
Speaker 1: and I haven't done anything different. I've just got more bookings.
35:11
Speaker 1: I've just had better sponsors, bigger sponsors, and so it
35:14
Speaker 1: really varies. And so I think with all of these things.
35:18
Speaker 1: You know, right now, I'm talking about a health protocol,
35:20
Speaker 1: but you might talk about your work protocol, or your
35:22
Speaker 1: relationship protocol, or your financial protocol. Like the whole point
35:29
Speaker 1: of these things that we do when we talk about
35:32
Speaker 1: is trying to find out what works for you. Like
35:34
Speaker 1: I literally have been running an experiment on myself since
35:39
Speaker 1: I was the fat fourteen year old that's forty seven
35:42
Speaker 1: years ago. I have never stopped trying different things. I've
35:47
Speaker 1: never stopped I've never got to the point where I go, right,
35:50
Speaker 1: I've peaked. That's it now. There's no anxiety wrapped around
35:55
Speaker 1: this experimentation, only curiosity. But my goal, one of my
36:00
Speaker 1: goals at the moment, is I want to wake up
36:02
Speaker 1: one day. Hopefully I will wake up at sixty five
36:04
Speaker 1: and go, hey, guess what. I'm as good as I
36:08
Speaker 1: was when I recorded that podcast when I was sixty one,
36:11
Speaker 1: and maybe with some things, I'm even a little bit
36:13
Speaker 1: better because I've found out a better way, or I'm
36:16
Speaker 1: using a better protocol, or I'm working harder. I'm trying harder.
36:20
Speaker 1: I've tweaked my diet, I've tweaked my sleep, I've done this,
36:23
Speaker 1: I've done that. But at the very least, I hope
36:26
Speaker 1: I haven't gone backwards. We don't know, of course, but
36:28
Speaker 1: that's my goal. And I know that without a goal,
36:32
Speaker 1: without a protocol, without a to do list, without structure,
36:35
Speaker 1: without process, without accountability, I know that you and me,
36:42
Speaker 1: we are not going to accidentally end up with an awesome,
36:45
Speaker 1: healthy body. We're not You're not going to end up
36:49
Speaker 1: with a fucking amazing career somehow. You're not going to
36:54
Speaker 1: end up wildly rich and commercially successful because you fell
36:58
Speaker 1: on your feet. All of these things are contingent upon
37:02
Speaker 1: us being able to do the things that produce the
37:08
Speaker 1: results that we want, Which is why I say, if
37:11
Speaker 1: I were you, I would be less interested in my
37:15
Speaker 1: personal protocol and more interested in how I think about
37:20
Speaker 1: optimizing my body, because I think the key to all
37:23
Speaker 1: of this is not how many fucking almonds does Craig
37:27
Speaker 1: eat or what time does he eat dinner, or you know,
37:29
Speaker 1: how far does he run or how often does he lift?
37:32
Speaker 1: But how does he have this? How does he build
37:36
Speaker 1: a protocol? How does he figure out what works? What's
37:40
Speaker 1: what's his methodology around that? You know this this kind
37:45
Speaker 1: of this thinking about how we build an optimal system
37:50
Speaker 1: or an optimal environment, or an optimal protocol that is
37:57
Speaker 1: going to make the best or create the best outcomes
38:01
Speaker 1: for you. That's the key to this stuff. And one
38:05
Speaker 1: of the by products is, oh, two meals a day
38:08
Speaker 1: work well for me. One of the byproducts is I
38:11
Speaker 1: can't have three coffees a day. One of the by
38:14
Speaker 1: products is, ah, if I left weights pretty regularly, I'm
38:18
Speaker 1: pretty fucking strong for an old guy. That's one of
38:20
Speaker 1: the byproducts. But it's in the thinking and the planning
38:23
Speaker 1: and the paying attention and the strategizing and the science
38:27
Speaker 1: of you. You know, an equals one the number of
38:31
Speaker 1: participants in your research. One you. You're the researcher and
38:36
Speaker 1: you're the participant. And I think the lacking, one of
38:40
Speaker 1: the lacking messages in personal development period is that if
38:46
Speaker 1: our goal is development, growth, improvement, change, some kind of
38:53
Speaker 1: positive shift, then we always need to be tweaking things
38:58
Speaker 1: we If that it isn't our goal, then no, that's
39:01
Speaker 1: not the case. Like if we're where we want to
39:03
Speaker 1: be and we're content and we don't want to do
39:06
Speaker 1: or be or achieve anything different, then just stay right
39:09
Speaker 1: where you are and do nothing different. But if that
39:12
Speaker 1: isn't you, if you are one of the people that
39:15
Speaker 1: listen to this and you say, I want to do better,
39:17
Speaker 1: think better, produce better, function better, feel better, have more energy,
39:22
Speaker 1: have a leaner body, be stronger, have better post. I
39:25
Speaker 1: don't want that fucking forward head thing and the sore neck.
39:28
Speaker 1: I don't want to hunchy fucking back. I don't want
39:30
Speaker 1: a job I hate. I don't want to get to
39:33
Speaker 1: you know, fifty and feel like I'm seventy or seventy
39:36
Speaker 1: and feel like I'm two hundred I don't want that good. Now,
39:40
Speaker 1: what the fuck will you do? Because that recognition of
39:44
Speaker 1: what you don't want needs to come within the acceptance
39:48
Speaker 1: of what you will do, because knowing what you don't
39:52
Speaker 1: want is not creating change. Knowing what you don't want
39:56
Speaker 1: is not doing the work. It's not being brave, it's
40:00
Speaker 1: not being courageous. It's just awareness, and awareness is good.
40:04
Speaker 1: Awareness is a good starting point. Acknowledgment is a bit
40:08
Speaker 1: of bravery. There's a bit of courage right there. But
40:11
Speaker 1: then taking that awareness and that acknowledgment, Oh I need
40:14
Speaker 1: to do better, think better, eat better, move better. Oh
40:17
Speaker 1: I make bullshit excuses. Guess what doesn't matter when I
40:20
Speaker 1: fucking start, it's always going to be inconvenient. Right until
40:24
Speaker 1: we get there and do that, we're going to continue
40:27
Speaker 1: to spend our life in that version that that frustrating
40:32
Speaker 1: version of groundhole. Day I get our champos, it's me
40:37
Speaker 1: interrupting me, which is fucking ridiculous, but it's what I do.
40:41
Speaker 1: So this talk went for quite a while. I thought
40:45
Speaker 1: I was going to talk for mine. Literally, my intention
40:47
Speaker 1: was to talk to you about my health protocol for
40:49
Speaker 1: twenty to thirty minutes I went how much can I
40:51
Speaker 1: talk about me? Turns out a lot. So I'm going
40:56
Speaker 1: to call this the end of part one of me
40:58
Speaker 1: chatting about me, which I realize as i'm saying that
41:03
Speaker 1: is extremely egotistical and self indulgent. So feel free not
41:07
Speaker 1: to come back tomorrow. But anyway, if you feel so
41:10
Speaker 1: inclined to come back tomorrow, this is the end of
41:12
Speaker 1: part one of me banging on about me. Horrible