E019: 5 Fundamental Principles for Better Health in 2025 - The Optimised Health Show

WEBVTT
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Hello and welcome back to the Optimised Health Show with your hosts Ben and Sarah Law.
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Happy New Year.
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Hello.
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Happy New Year.
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It is 2025, and we're off to a good start.
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Are we?
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With our consistency with the podcast.
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What did you just say?
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Consistency.
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You can't call it consistent if it's the first one, can you?
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Well, it's not the first one.
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We've already released one.
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We recorded another one, and this is number three in the new consistent era.
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I wouldn't say it's consistent though, because you have like a three-week gap again.
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Well, uh there were reasons for the three-week gap.
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Christmas, hospital visit.
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That's a podcast for another day.
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We won't go into that now because that's a long story.
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We want to get into it.
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It's quite smoky in this kitchen.
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We're just roasting a chicken right now.
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We're roasting a chicken.
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An organic riverford beauty.
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So if you hear any popping, it's because it's a bat basically It's an exploding chicken.
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I've got an exploding oven next to us.
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I'm looking forward to it, though.
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I'm really looking forward to it.
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Brown and crispy.
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It does, and you love a bit of crispy skin.
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I do.
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This is far later than we should have been doing it because technical issues.
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Yeah, we couldn't get the so the that bloody logo behind us.
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It looks quite simple on that TB.
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But it's not, apparently according to get it to appear.
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And Benjamin Laura is Mr.
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Technical.
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So if you can't do it, nobody can do it.
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But now it's appearing and we're recording on two cameras simultaneously to two different microphones.
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It's all a lot.
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It's a lot, Peeps.
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I'm drinking a red wine.
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He is because he's been stressed about this setup.
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But excitingly, we are moving house very soon.
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So Again.
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Yeah, again.
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We're trying to do it every 12 months.
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How many times have we moved in the last how many years did we just war?
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Did we discover?
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It was It was more than once a year, wasn't it?
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Yeah.
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It was literally ten times, wasn't it?
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No, it was more than that.
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It was 12 times in like 10 years or something.
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Yeah, ridiculous.
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I mean, is there something wrong with us?
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Yes.
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Tell us, people.
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Is there something wrong with it?
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Apparently we move house every 10 months or so.
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We can't we just can't sell me, basically.
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So we have to keep moving on.
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Like I think it's something to do with dopamine.
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It's like a dopamine hit every time we move house.
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Well we just get born quickly.
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Partly and the fact that landlords kick us out, countries kick us out.
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That makes us sound like scumbags.
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They don't kick us out because we're scummy.
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They kick us out because they decide they want to sell the property or happy with the location.
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Um yes, the point of that was when we move, we are going to have a dedicated filming studio room, aren't we?
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Which is very exciting.
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Because the house is pretty damn mega as well.
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Gaganel fridge.
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It's got all the stuff.
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And a sub-zero fridge.
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But it's importantly, it's got a lot of rooms.
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Yes.
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And so we can have dedicated like content room, like a podcast room, can't we?
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So it's all set up, ready to go.
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No stress.
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We just have to switch it on.
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Bash it out.
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Talk our magic.
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Wow.
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But you can't wait for this episode because there's going to be some real magic.
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The Optimized Health Show is brought to you by Love Life Supplements.
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If you're looking for clean, effective, high-quality supplements that are thoroughly tested and GMP certified, head over to lovelifsupplements.co.uk and use the code BEN10 for 10% off your entire order.
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So what are we talking about today?
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We are talking about the five fundamentals of health.
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Hmm.
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We've got to work on the title.
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I can't remember Fundamentals of Health for 2025 or something.
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What did I write as the title?
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Five fundamentals of health.
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Five fundamental principles.
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Principles.
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Principles.
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Five fundamental principles for better health in 2025.
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For better health in 2025.
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So let's go.
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Number one, we decided.
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We've spoken about it before.
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We're going to speak about it again.
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Because it's so fundamental, and this is the fundamentals.
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Principle.
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Principles.
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Sleep.
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So sleep, I think, is something that is so underrated.
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And especially I think for people who run businesses, you know, or maybe have side gigs and then kids, and you're working the side gig at night, and everyone's like, oh, you know, in order to make your dreams a reality, you have to work more and sleep less.
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And I'm like, no.
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I get it when you're busy and you've got a lot of stuff going on, but if you don't sleep, you're going to really bugger yourself up, basically.
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And your brain doesn't work if you don't sleep.
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No.
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So you impacts everything, doesn't it?
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You get less done in more time.
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So if you sleep better, you're going to get more done in less time.
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Yes, is the foundation for everything.
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It really is.
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Feeling good during the day.
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It is.
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And I think optimizing everything health-wise.
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Yeah, people don't realise actually what sleep does.
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So if you have a lack of sleep, it massively impacts your blood sugar regulation.
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Why can't I speak today?
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Stop highlighting it and just speak.
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Wow.
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I would I'm trying.
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Yeah, it massively impacts your blood sugar regulation.
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So if you were to test your blood glucose and you'd had a really poor night's sleep, I can guarantee you it will be higher.
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So it's really important, like really affects insulin sensitivity.
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And also when we sleep, our brain detoxes.
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Yeah.
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And everyone knows on a basic term, you feel like shit when you don't sleep well.
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This is true.
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That's yeah, it's quite obvious when you don't sleep well, you can't function as pro as well, your brain doesn't work as well.
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No, no, but this this brain detoxing is super important because we have what is called a gymphatic system.
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So we have a lymphatic system in our body, which helps move toxins around and out.
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Um, but we have a gymphatic system in the brain.
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And the gympastic oh my god.
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The gymphatic system is basically there to detox your brain at night.
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That's when it works.
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So if you are scrimping, is that word scrimping?
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Skimping?
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Skimping.
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Skimping.
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I wouldn't say scrimping.
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Scrimping is a word, but I think it's skimping.
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What does scrimping mean though?
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Don't worry, move on.
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Okay.
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If you're skimping, scrimping, skimping on sleep, you're missing out on that brain detox.
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And that's probably why your brain doesn't work particularly well the next day, but the long-term impacts of that as well are not good, are they?
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You don't want a load of toxins floating around in your brain.
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They're not really going to be.
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So tips are getting better sleep.
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Wow, he's on one today.
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Well, we've got to be here all day.
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Cooking away.
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Better sleep.
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Okay.
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Dark room, completely dark, blackout blinds, if possible.
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Yes.
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Literally no light.
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Like, because light can really impact sleep.
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Um Yeah, and this is one of the criteria, actually, when we moved into the new house, there was no curtains.
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Uh, and we said to the landlord, we're not moving in unless you put blackout blinds in, basically.
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Well, literally no curtains at all, so the option is blackouts, or we're not moving in.
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And in this house that we're in at the moment, it's really annoying because they're like patio doors, aren't they?
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So basically, you can't really have blackouts, so we've got these like sticky shit blackout things.
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From Amazon, just a blackout sheet that we have to velcro to the window.
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But there's a tip for you, you know, if you're like, oh, I can't fit blackout curtains, they were super cheap.
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They velcro to the frame, and there you are with blackouts, basically.
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Yeah.
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Um, cold, cold room, benchmarking light.
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Sorry, something like that so any lights at all, you can get like little sticky black dots again from Amazon.
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You can stick over any little like little lights on like um fire alarms, fire alarms and TVs and stuff like that.
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And then a blackout mask.
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Masks is a bit of a game changer, isn't it?
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Just a simple eye mask.
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Yeah, what are our Z sleep?
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Oh, mine is, yours isn't.
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You've got a different one now, haven't you?
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Yeah, they're really good, and they're just something about putting it on your eyes.
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I don't know.
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It feels comforting.
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Yeah, I just definitely sleep better with it.
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It's weird because now I'm so used to it.
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If I don't have one, I can't sleep.
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It feels wrong.
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It feels a bit like I'm nicky.
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Yeah, I'm obviously eye mask.
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I mean you can get ear well moving on.
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Earplugs.
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Earplugs, uh I guess that depends though, doesn't it?
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If you've got someone who snores, and luckily, most of the time, well, I never snore.
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I do talk though, sometimes.
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You talk in your sleep, yeah.
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Do you want to tell people some of the random things that have come out of my mouth?
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You really want me to say you were obviously scaring me in my sleep.
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I was shouting get out basically then.
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There's been a lot of different things.
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I've done that one twice, haven't I?
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Get out.
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Several.
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Yeah, and some just I don't know what's going on in your head.
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I don't sometimes either.
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Um, but yeah, if someone snores, a partner, then probably earplugs would be a good idea.
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I do snore from time to time.
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Occasionally.
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I d I can't really figure out when.
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Definitely when you've been drinking, which you don't do that often anyway, so that's good.
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But ran rand well, he says with a red wine in his hand, but not excessively.
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But randomly, just sometimes you will.
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I don't know why.
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But I think I don't do it personally, but I think earplugs in just in general.
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But you meant I don't do it personally snoring.
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I was like, well, yes, you do.
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I don't do earplugs either because we're both quite silent.
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Yeah, it's better if we lived in a noisy place than earplugs, just the cheap foam ones.
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Yeah.
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And then a cold room.
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Um freezing cold.
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Yeah, Benjamin loves it to be so cold.
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I actually hate getting in bed because I'm I have to literally wear dressing gowns in bed until it will I warm up under the duo because it's so cold.
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And I don't think that's healthy.
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Never put the radiator on in the bedroom, do we?
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To keep it cool.
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No.
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I like it.
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You love it.
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What is the optimal temperature, do you know?
00:10:11.759 --> 00:10:12.080
No.
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I don't either.
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I think it's just I j I think it's just but below your body's core temperature is about right.
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Um it makes such a difference.
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Now, obviously, females going through menopause, this is one of the biggest struggles, is the old hot flushes, flashes that then wake up in pools of sweat.
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So you definitely, if you are going through menopause, do not want your radiator on in your bedroom because it's not going to help.
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Yeah, and you have the temperature fluctuates during the night, doesn't it?
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It kind of raises in the middle of the night, doesn't it?
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It's kind of when you like during the night you can like wake up really hot.
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Then in the morning you can be really cool because your body temperature changes.
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Yeah, and and females as well, again, depending on where they are in their cycle, their body temperature can change quite a lot as well.
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Like so after ovulation, their body temperature, basal body temperature will rise and then they'll be hotter, basically, the second half of the cycle.
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You can get things allow like temperature-controlled mattress covers, like the eight sleep.
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Yeah, and you can do different side uh sides, can't you?
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So one size different temperature to the other.
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If you're an ice queen like myself, you can have it a little bit warmer.
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That'll adapt to temperature during the night as well.
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I mean, we really need one.
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The next on the list.
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Um and then other things for sleep.
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So something that's actually really important that people don't actually think about is like daytime.
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So the quality of your sleep is dictated by the quality of the light that you actually get in the day.
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And the problem, especially in the UK, is that we often live in darkness.
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I mean, especially in winter.
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Quarter to four.
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I mean, that's fun.
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Um, and because it's cold and snowy right now, people just don't leave the house.
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And I'm definitely, you know, I find that happens to us sometimes as yeah, definitely.
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You don't leave the house, basically.
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Or in the dark all day.
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Yeah, and you don't get out into natural daylight.
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And so your entire body is regulated by daylight, um, by light and dark cycles.
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So we have these little clocks, basically, in each of our cells, clock genes in each of our cells, and they regulate things like hormones being released.
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And those clock genes are um controlled by light and dark.
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So if you are not getting that natural daylight, then your body doesn't really know what time it is, and then it's not going to release the right hormones when it should release them.
00:12:37.200 --> 00:12:38.639
And that can mess with everything.
00:12:38.639 --> 00:12:42.399
So that's going to mess with you releasing sleep hormones at night, melatonin.
00:12:42.399 --> 00:12:49.759
It's going to mess with you actually releasing enough cortisol in the morning at the right amount to give you the energy and the wake-up that you need.
00:12:49.759 --> 00:12:58.799
So one of the like easiest tips that you can do is first thing in the morning, get daylight in your eyes.
00:12:59.039 --> 00:13:00.320
Yeah, as soon as possible.
00:13:00.559 --> 00:13:01.600
Yeah, before looking at phones.
00:13:02.159 --> 00:13:04.639
Wake up, get the light in your face.
00:13:04.639 --> 00:13:06.480
Um, and that's obviously not easy.
00:13:06.480 --> 00:13:07.919
No, if it's dark when you get up.
00:13:07.919 --> 00:13:10.320
Well, when it's dark when you get up, we're gonna be in the UK.
00:13:10.320 --> 00:13:12.000
I mean, it's literally dark all day.
00:13:12.000 --> 00:13:14.639
But we do have like a a red light, don't we?
00:13:14.639 --> 00:13:16.080
A very powerful red light.
00:13:16.080 --> 00:13:17.120
Red light panel.
00:13:17.120 --> 00:13:17.759
Panel.
00:13:17.759 --> 00:13:19.759
I mean, they are quite pricey.
00:13:19.840 --> 00:13:22.559
Um they are, but they're worth it if you live in the UK.
00:13:22.559 --> 00:13:24.960
I think it's a non-negotiable, to be honest.
00:13:24.960 --> 00:13:25.200
Yeah.
00:13:25.200 --> 00:13:25.840
In the winter.
00:13:26.159 --> 00:13:29.279
So we'll often spend like 20 minutes in front of one in the morning, won't we?
00:13:29.519 --> 00:13:30.559
Yeah, doing a morning routine.
00:13:30.559 --> 00:13:36.720
So doing a bit of reading, a bit of meditation, breath work, gratitude in front of the red light, and it's absolutely wonderful.
00:13:36.720 --> 00:13:40.159
I've actually got a discount code for Bon Charge where they do red light.
00:13:40.159 --> 00:13:41.679
So if anyone, I'll put it in the show notes.
00:13:41.679 --> 00:13:44.159
Uh so you can get a little discount on your own red light.
00:13:44.159 --> 00:13:48.799
They actually do a small travel one as well, which is better, you know, it's not big, obviously, it's small.
00:13:48.799 --> 00:13:51.120
But it's wow.
00:13:51.120 --> 00:13:52.399
Go Wednesday.
00:13:52.399 --> 00:13:56.240
Um, it is better than nothing, and it's actually quite good for travel as well.
00:13:56.240 --> 00:13:58.399
So I I often take it when I travel.
00:13:58.399 --> 00:14:01.039
So that's a really good one.
00:14:01.039 --> 00:14:05.279
And also at night time blocking blue light from sundown.
00:14:05.279 --> 00:14:16.639
So people think we're nutters because we both wear glasses, and then in the evening, when we're in bed, you'll see us basically in a pair of glasses with a pair of blue light blocking glasses over the top.
00:14:16.639 --> 00:14:17.519
Double glasses.
00:14:17.679 --> 00:14:17.919
Yeah.
00:14:18.080 --> 00:14:24.559
And I remember I was at a conference and I stayed with one of my really good friends for the night, and she was just like, I actually can't cope with you.
00:14:24.559 --> 00:14:28.000
I was laying in bed with my double glasses on, she was just like, Wow.
00:14:28.000 --> 00:14:29.759
I know this is my life.
00:14:29.759 --> 00:14:30.879
You get some funny looks.
00:14:30.879 --> 00:14:31.519
We do, yeah.
00:14:31.519 --> 00:14:33.279
They're big in the biohacking world, aren't they?
00:14:33.279 --> 00:14:33.519
Yes.
00:14:33.519 --> 00:14:34.480
Everyone wears them.
00:14:34.480 --> 00:14:35.039
They are.
00:14:35.200 --> 00:14:40.960
So after sundown, put them on, especially if you work in or working late or watching TV.
00:14:40.960 --> 00:14:42.159
Yeah, working on laptops.
00:14:42.159 --> 00:14:45.200
It helps with melatonin production, doesn't it?
00:14:45.440 --> 00:14:51.679
Yeah, it basically the blue light which is emitted from phones, TVs, lights in our houses.
00:14:51.679 --> 00:14:55.919
Blue light is is emitted from basically everything, it's artificial light.
00:14:55.919 --> 00:14:58.559
And so that stops melatonin.
00:14:59.360 --> 00:15:00.879
It's not necessarily artificial, is it?
00:15:00.879 --> 00:15:02.480
You can get blue light from the sun.
00:15:02.720 --> 00:15:05.759
Well, yeah, but that's kind of the real blue light, not the big blue light.
00:15:05.759 --> 00:15:11.279
Um, so yeah, we the blue light blocking glasses do what they say on the tin.
00:15:11.279 --> 00:15:18.000
They block that blue light, which then means your melatonin production can actually happen because that blue light just stops melatonin production.
00:15:18.240 --> 00:15:18.559
Yeah.
00:15:18.799 --> 00:15:21.279
So you want to make sure you're getting melatonin.
00:15:21.279 --> 00:15:25.360
And especially as we age, you know, we're in our 40s, unfortunately.
00:15:25.360 --> 00:15:30.639
Um and as you age, you naturally produce less melatonin anyway.
00:15:30.639 --> 00:15:33.919
So you don't really want to be blocking your own production.
00:15:33.919 --> 00:15:36.720
And all hormones work together.
00:15:36.720 --> 00:15:39.440
So I think people forget that.
00:15:39.440 --> 00:15:44.720
Like harm hormones are like a symphony, they all work together.
00:15:44.720 --> 00:15:46.720
So when one goes off, they all go off.
00:15:46.720 --> 00:15:48.879
So you really need to balance them all.
00:15:48.879 --> 00:16:04.159
And so many people miss these fundamentals and just go straight to, you know, I always think like hormones, like obviously, this is a hormone, but people go to like the main hormones that they think of and try and rectify those when they actually don't look at what are the what are the actual roots.
00:16:04.159 --> 00:16:08.000
Um, and it is the diet and lifestyle things that are the roots most of the time.
00:16:08.480 --> 00:16:11.200
Yes, it's 15 minutes, and we're still on the first one.
00:16:11.200 --> 00:16:12.240
We're gonna be here all day.
00:16:12.240 --> 00:16:13.360
Okay, number two.
00:16:13.360 --> 00:16:16.799
Well, just quickly on sleep, just to wrap it up.
00:16:16.799 --> 00:16:22.000
Go on, then wrap it up, not eating too close to bedtime, which is we're bad at.
00:16:22.000 --> 00:16:23.360
We're really bad at that.
00:16:23.679 --> 00:16:28.159
Um, I'm really good when I do like a six-hour eating window because I don't have long to eat, so I'm gonna do it.
00:16:28.320 --> 00:16:31.120
At least for at least 90 minutes before we go to bed, let's finish eating.
00:16:31.120 --> 00:16:33.840
Ideally, like two to three hours though, for a lot of people.
00:16:33.840 --> 00:16:36.080
At least 90 minutes.
00:16:36.080 --> 00:16:36.879
At least.
00:16:37.120 --> 00:16:43.360
But yeah, um, but again, depending on the person, some people genetically um But as a general rule.
00:16:43.360 --> 00:16:48.480
Yeah, as a general rule, but some people might actually find that if they have a little snack before bed, yeah, it actually has.
00:16:48.480 --> 00:16:52.559
Few carbs and tryptophan rich foods.
00:16:52.559 --> 00:16:54.960
Um, because tryptocan tryptan.
00:16:54.960 --> 00:16:56.879
Um tryptocan, tryptophan.
00:16:56.879 --> 00:17:02.720
Tryptophan gets converted into uh 5 HTP and 5 HTTP.
00:17:02.720 --> 00:17:03.600
Serotonin.
00:17:03.600 --> 00:17:04.960
Oh my god, I'm getting confused now.
00:17:04.960 --> 00:17:07.200
Tryptophan gets converted into serotonin and serotonin.
00:17:07.200 --> 00:17:08.400
No, no, no, you were right.
00:17:08.400 --> 00:17:10.880
Tryptophan to 5 HTP to serotonin.
00:17:10.880 --> 00:17:12.319
Yeah, to melatonin.
00:17:12.559 --> 00:17:13.119
Yes.
00:17:13.440 --> 00:17:15.759
So basically, no one would have understood a word of that.
00:17:15.759 --> 00:17:19.759
So basically, tryptophan, tryptophan rich foods are things like turkey.
00:17:19.759 --> 00:17:27.839
That gets converted into 5 HTP, 5 HTP gets converted into serotonin, and serotonin then gets converted into melatonin, your sleep hormone.
00:17:28.000 --> 00:17:29.440
We don't need to go into such detail.
00:17:29.680 --> 00:17:30.720
People might want to know these things.
00:17:30.960 --> 00:17:32.079
Because we'll be here all night.
00:17:32.079 --> 00:17:33.759
Well, you people get bored.
00:17:34.079 --> 00:17:40.880
You um well, number two then, stress management.
00:17:41.200 --> 00:17:41.839
Yes.
00:17:42.240 --> 00:17:53.680
So I always say to people, you can do all the good things like the right diet, the right supplements, exercise, but if you don't manage stress, none of it will work.
00:17:53.680 --> 00:17:55.279
None of it will.
00:17:55.279 --> 00:17:58.480
Your body, basically, your body is so clever.
00:17:58.480 --> 00:18:08.000
So whenever you're in that sympathetic dominant state chronically, it messes with everything in your body because your body basically thinks you're in danger.
00:18:08.000 --> 00:18:15.119
So if your body thinks you're in danger, it's going to prioritize the things that are important to help you survive.
00:18:15.119 --> 00:18:21.599
So the things that aren't important at that point, digestion, your body's like, well, you don't need to be eating food right now, you need to be running.
00:18:21.599 --> 00:18:25.599
So I'm gonna take all the energy that would go to digestion and shunt it to your muscles.
00:18:25.599 --> 00:18:32.799
Stomach acid production lowers, digestive enzyme production lowers, so you're not gonna digest very well, then things are gonna ferment in your gut.
00:18:32.799 --> 00:18:42.480
You then end up with leaky gut as well because stress, too much cortisol will cause the cells of the gut lining to pull apart and also makes the cells permeable so things can get through.
00:18:42.480 --> 00:18:54.400
That stimulates the immune system, the immune system gets pissed off, then you have food intolerances, then you have all this inflammation because inflammation mainly comes from the immune system, and basically it's all a bit of a shit joke.
00:18:54.400 --> 00:19:07.119
So you could be putting all the right foods in, but if you're stressed to the high heavens, none of them are going to absorb properly, you're not gonna break them down properly, and you're probably going to end up with a leaky gut no matter what.
00:19:07.119 --> 00:19:10.079
So you need to manage stress properly.
00:19:10.079 --> 00:19:12.160
It's also going to m mess up your sleep.
00:19:12.559 --> 00:19:12.880
Yeah.
00:19:12.880 --> 00:19:15.519
But it's a it is a tough one, isn't it?
00:19:15.519 --> 00:19:17.680
Because it's easy just to say manage stress.
00:19:17.839 --> 00:19:18.319
I know.
00:19:18.640 --> 00:19:23.359
But people have stressful events and things happen in their life.
00:19:23.920 --> 00:19:25.279
They do, absolutely.
00:19:25.279 --> 00:19:27.119
And this is the thing to think about.
00:19:27.119 --> 00:19:29.039
Like, stress comes in many forms.
00:19:29.039 --> 00:19:33.920
So you've obviously got like mental and emotional stress, but you've also got physical stress.
00:19:33.920 --> 00:19:43.440
So physical stress can come from an overload of toxins in your body, poor gut health, um, not moving, moving too much, undereating.
00:19:43.440 --> 00:19:49.279
Yeah, undereating is a big one that I see a lot of people under eating and overexercising, done it myself.
00:19:49.279 --> 00:19:51.359
Um, and it really stresses your body out.
00:19:51.359 --> 00:19:56.480
So you might be thinking, well, I'm not stressed, and mentally I'm absolutely fine, but your body is absolutely stressed.
00:19:56.480 --> 00:19:59.440
So it comes in many shapes and forms.
00:19:59.440 --> 00:20:02.400
So it's really assessing where the stresses are in your life.
00:20:02.400 --> 00:20:05.119
And I always like to think of it a bit like having a bucket.
00:20:05.119 --> 00:20:07.200
So you've got a stress bucket, and stress is really important.
00:20:07.200 --> 00:20:10.880
We need stress, like our bodies, if we didn't stress our bodies, they would never change.
00:20:10.880 --> 00:20:12.319
So that's not good either.
00:20:12.319 --> 00:20:13.839
You need a stressor.
00:20:13.839 --> 00:20:17.599
Yeah, you need stresses, but it's about how full is the bucket.
00:20:17.599 --> 00:20:24.799
So if you think like you've got a bucket and if you have too many stresses going in, it will eventually overflow and that will mess with everything.
00:20:24.799 --> 00:20:41.039
So you have to assess how many stresses are in your bucket, and that's why some things that are good for some people are not necessarily going to be really good for someone else, because if their stress stress bucket is already too full, let's take um, for example, fasting.
00:20:41.039 --> 00:20:45.440
Fasting is incredible and has so many benefits.
00:20:45.440 --> 00:20:57.759
But if your body, if you're stressed to the high heavens, you've got a crazy work schedule, you've got five kids, you are, you know, you've already been under-eating for three years and over-training.
00:20:57.759 --> 00:21:13.039
If you then just go and fast, you're never going to get the actual uh medicinal benefits of fasting because your body is too stressed and it will go into this cell danger response, it won't work, and so it will actually be so counterproductive.
00:21:13.039 --> 00:21:15.680
So is knowing when to implement things.
00:21:15.680 --> 00:21:18.240
So, what can we do to mitigate stress?
00:21:18.240 --> 00:21:24.240
Um, firstly, I would say it's all about like how you perceive situations.
00:21:24.240 --> 00:21:42.640
So, of course, there are things in life that happen that can be traumatic or stressful, but we have to think about like how we how we see those situations because two people could go through exactly the same event, and one person is fine and the other person is not because of the way they perceive it.
00:21:42.640 --> 00:21:45.440
We all have like our own set of glasses that we wear in this world.
00:21:45.440 --> 00:21:56.079
I always think about this story about um a plane, and it was a really bumpy journey, a bit like the one for us to Atlanta, which was I thought I was gonna die, it was not fun.
00:21:56.079 --> 00:21:59.599
Um, and everyone on the plane was like screaming, crying.
00:21:59.599 --> 00:22:05.359
And there was a little boy on the plane, and he was like, woo, like it was the best day of his life.
00:22:05.359 --> 00:22:07.440
He was just like, it was like a roller coaster to him.
00:22:07.440 --> 00:22:09.440
And he was actually the son's pilot.
00:22:09.440 --> 00:22:10.960
A son's pilot?
00:22:10.960 --> 00:22:12.160
Oh my god.
00:22:12.160 --> 00:22:13.759
The pilot's son.
00:22:13.759 --> 00:22:17.440
But it's two different perceptions of a situation.
00:22:17.440 --> 00:22:27.599
And I think a lot of the time, by by the time we become adults, we have so many past experiences that then determine how we see life and see situations.
00:22:27.599 --> 00:22:34.960
And we've got programming from what people have told us when we're little and all of that stuff that then leads to Ben's going to check the chicken.
00:22:34.960 --> 00:22:36.319
Oh, we've got to turn the chicken off.
00:22:36.319 --> 00:22:38.480
Just check those suede as well.
00:22:38.480 --> 00:22:40.000
Sorry about this.
00:22:40.000 --> 00:22:42.400
The roasted suede, just make sure it's not burning.
00:22:42.400 --> 00:22:45.119
Whoa! I don't think you'll be able to see us in a second.
00:22:45.119 --> 00:22:47.279
Because of the smoke.
00:22:47.279 --> 00:22:48.640
Holy moly.
00:22:48.640 --> 00:22:50.319
Have we got a smoke detector in here?
00:22:50.319 --> 00:22:51.680
Am I turning on what?
00:22:51.680 --> 00:22:54.079
Just see if they're done or not, the suede.
00:22:54.319 --> 00:22:55.680
Does this go in the buttons?
00:22:55.839 --> 00:22:56.160
Yep.
00:22:58.000 --> 00:22:59.200
Chicken's pretty stressed right now.
00:22:59.599 --> 00:23:01.519
Um, yeah, I'm sure it is.
00:23:01.599 --> 00:23:06.160
It looks like they're just are they hard or soft.
00:23:06.319 --> 00:23:06.799
Let me try one.
00:23:07.039 --> 00:23:08.000
It's off, completely soft.
00:23:08.160 --> 00:23:08.720
Completely soft.
00:23:08.720 --> 00:23:09.440
Okay, we're good then.
00:23:09.440 --> 00:23:10.160
We're good.
00:23:10.160 --> 00:23:11.759
Chicken done.
00:23:11.759 --> 00:23:15.599
Now you can just hear a bubbling chicken in the background.
00:23:15.599 --> 00:23:21.200
Um, so wow.
00:23:21.200 --> 00:23:23.200
You really can hear that probably.
00:23:23.200 --> 00:23:31.920
Things you can do to manage stress is think about how you see situations is number one.
00:23:31.920 --> 00:23:38.240
Like, I and I think this comes from awareness because sometimes we're not even aware of the way we think um and how we perceive things.
00:23:38.240 --> 00:23:44.319
And I can honestly say, like, I used to be someone who used to worry about a lot of things, like I was quite down on myself.
00:23:44.319 --> 00:23:58.160
I would worry, I would stress about situations, and my my self-talk was quite negative, and I did a lot of work on myself, like a lot of reading, a lot of personal development to shift that and a lot of rewiring my brain.
00:23:58.160 --> 00:23:59.839
Yeah, you can rewire your brain.
00:23:59.839 --> 00:24:03.680
Um, so reprogramming, you know, and it started with awareness.
00:24:03.680 --> 00:24:12.240
Like, as soon as I heard that little voice in my head, go, Oh my god, but what if this happens, or what if that happens, or this is not good, then I would like notice it and be like, change that to the positive of that.
00:24:12.240 --> 00:24:14.160
So that would be my first step.
00:24:14.160 --> 00:24:16.559
What else can be done to manage stress?
00:24:17.920 --> 00:24:21.839
Um, things like breath work, breath work, so meditation, yeah.
00:24:21.839 --> 00:24:27.599
Just movement, I guess, just getting outside, going for a walk.
00:24:27.920 --> 00:24:31.359
Going for a walk in nature is actually one of the best things you can do to lower cortisol.
00:24:31.359 --> 00:24:38.640
It's it's been studied and proven that walking in nature can dramatically reduce cortisol.
00:24:38.640 --> 00:24:39.839
So that's such a good one.
00:24:40.240 --> 00:24:40.559
Yeah.
00:24:41.119 --> 00:24:43.440
Get out and hug a tree, basically.
00:24:44.480 --> 00:24:45.599
Breath work is a big one.
00:24:45.599 --> 00:24:49.519
Just slow breathing, like it's so simple to do.
00:24:49.519 --> 00:24:55.920
But people probably don't do it like you like the box breath, four in, half a four, four out.
00:24:55.920 --> 00:25:05.759
Especially extending the exhale, which is a big um, big stress reducer, so you can instantly feel calmer if you're like four in, like eight out.
00:25:05.759 --> 00:25:13.119
Yeah, and also making sure you don't just breathe from your chest, yeah, but uh belly breathing, belly breathing, get the belly then chest.
00:25:13.279 --> 00:25:17.839
Yeah, because if you think when you panic, you breathe from up here all the time, it's like and really shallow.
00:25:17.839 --> 00:25:21.440
So the more you can like breathe down past your diaphragm, yeah.
00:25:21.599 --> 00:25:27.759
Mindful mindful, mindfulness, mindfulness meditation, it's quite a hard one to master.
00:25:27.759 --> 00:25:34.319
I can't say I've mastered it, but kind of when you try and clear the mind and not really think of anything.
00:25:34.559 --> 00:25:39.359
Um the thing you have to think about as well with something like meditation is it's a practice.
00:25:39.359 --> 00:25:43.039
Yes, people often go, Oh, I can't meditate, my brain's too busy, I think of all these things.
00:25:43.039 --> 00:25:45.599
And I'm like, Yeah, we all do, we've all got busy brains.
00:25:45.599 --> 00:25:48.559
But the more you do it, the better you get at it.
00:25:48.559 --> 00:25:54.319
And there's a quote as well, I can't remember who said this, when people are like, Oh, I don't have time to meditate.
00:25:54.319 --> 00:25:58.079
And it's like, if you don't have time to meditate, you're the person that needs to meditate.
00:25:58.079 --> 00:25:58.640
Sure.
00:25:58.799 --> 00:25:59.359
Yeah.
00:25:59.599 --> 00:26:03.279
So even if it's five minutes and you can use guided apps and things like that.
00:26:03.279 --> 00:26:07.119
Like, there's an amazing app that we love called Othership for breath work, isn't there?
00:26:07.119 --> 00:26:08.319
Which is incredible.
00:26:08.400 --> 00:26:10.720
Um, yeah, it's great, absolutely great for breath work.
00:26:10.960 --> 00:26:16.640
And it's got lots of like visualizations and so many different breath works for energy or sleep.
00:26:16.640 --> 00:26:20.960
I mean, it's just got so much on there, really and really deep guided ones as well.
00:26:20.960 --> 00:26:25.759
So, this is the great thing with breath work, like our nervous system regulates everything.
00:26:25.759 --> 00:26:34.319
And this goes back to kind of what I said earlier about I can give you all the diet plans, etc., in the world, but if you don't manage stress, they're never going to work.
00:26:34.319 --> 00:26:35.920
And it's because of the nervous system.
00:26:35.920 --> 00:26:38.160
So the nervous system regulates everything.
00:26:38.160 --> 00:26:48.160
So if your nervous system is just like on the edge 24-7, then that's going to impact any kind of health journey and stop you from getting to where you want to be.
00:26:48.160 --> 00:26:50.720
Um, so you have to work on the nervous system.
00:26:50.720 --> 00:27:07.839
All the somatic work really helps, and it's like a double whammy coming in, coming at it from a nutrition and diet perspective, and then from a somatic work perspective, nervous system regulation perspective, those two coming together is what changes everything.
00:27:07.839 --> 00:27:10.960
Um, anything else for stress management?
00:27:10.960 --> 00:27:11.680
Dance.
00:27:11.680 --> 00:27:12.880
I think dance and sing.
00:27:12.880 --> 00:27:16.799
Actually, singing, singing is a great one because it actually stimulates your vagus nerve.
00:27:16.799 --> 00:27:25.839
So your vagus nerve runs from your gut to your brain and it controls things like digestion, but it also controls like um stress.
00:27:25.839 --> 00:27:29.839
So stimulating your vagus nerve helps you calm your nervous system down.
00:27:30.319 --> 00:27:33.440
The omming in in meditation.
00:27:34.160 --> 00:27:35.519
That's why it's there, isn't it?
00:27:35.519 --> 00:27:36.640
To stimulate the vagus nerve.
00:27:36.799 --> 00:27:38.880
It definitely, I mean, you sound like an idiot.
00:27:38.960 --> 00:27:43.119
Um I mean, I love listening to you in the morning when you're oming very loud sometimes.
00:27:43.359 --> 00:27:44.319
Have you heard you?
00:27:44.319 --> 00:27:45.599
You haven't heard you.
00:27:45.599 --> 00:27:48.960
I think someone's being uh attacked upstairs.
00:27:48.960 --> 00:27:52.720
It's not even at all.
00:27:58.400 --> 00:27:59.359
I'm just letting loose.
00:27:59.359 --> 00:28:01.359
I'm letting that I'm letting that aggression out.
00:28:01.519 --> 00:28:03.039
My nervous system is becoming regulated.
00:28:03.039 --> 00:28:06.880
Yeah, you've got to be very comfortable with the people you live and know them for a while if you're gonna be omning.
00:28:07.039 --> 00:28:11.519
Yeah, but it's just um It definitely helps.
00:28:11.519 --> 00:28:12.240
It really does.
00:28:12.240 --> 00:28:15.759
It stimulates that vagus nerve, and that's gonna help your digestion as well.
00:28:15.759 --> 00:28:22.880
If you are fed up with going it alone on your health journey and you are struggling, you're generally not feeling your best self, but are ready to get optimised.
00:28:22.880 --> 00:28:37.680
Why not book a free wellness discovery call with me, a naturopathic nutritionist and functional health coach, where I'll help you understand the root causes of your issues and guide you in the right direction of which of my programs would be best suited for you, whether that be a group programme or one-to-one coaching.
00:28:37.680 --> 00:28:40.319
The link to book your free call is in the show notes.
00:28:40.319 --> 00:28:41.039
What are you looking at?
00:28:41.200 --> 00:28:42.480
We're half an hour in now, we're only on two.
00:28:42.480 --> 00:28:43.200
So let's go.
00:28:43.200 --> 00:28:46.240
Like we said, walking.
00:28:46.240 --> 00:28:48.319
Walking's so underrated, I think.
00:28:48.640 --> 00:28:49.359
So underrated.
00:28:49.359 --> 00:28:54.000
And I like it's so interesting because I just assume that everyone does about 10,000 steps a day.
00:28:54.000 --> 00:28:56.480
However, most people don't.
00:28:56.640 --> 00:28:56.880
No.
00:28:57.119 --> 00:29:05.119
Um, and I I get it, like when you've got an office job or whatever and you're sitting at a laptop a lot indoors, it can be very easy to not move.
00:29:05.119 --> 00:29:11.279
Um, and then you feel tired because you've been sitting at a laptop all day, so then you're like, Oh, I can't bother to do anything.
00:29:11.279 --> 00:29:16.880
But it's so important, like it's so again, like you said, so underrated for regulating blood sugar.
00:29:16.880 --> 00:29:20.000
Um, it I mean, it does so it's just important.
00:29:20.400 --> 00:29:24.079
Yeah, I mean, you just feel more energized.
00:29:24.079 --> 00:29:24.400
Yeah.
00:29:24.400 --> 00:29:31.920
Like we both have walking treadmill desks, which is becoming more and more common now and I guess less expensive.
00:29:31.920 --> 00:29:34.400
You probably still like 200, maybe.
00:29:34.720 --> 00:29:37.359
I think you can get them for about 150 on good old Amazonia.
00:29:37.599 --> 00:29:39.359
But it's just an absolute game changer.
00:29:39.359 --> 00:29:43.200
If you work at a desk, yeah, um, yeah, it's a massive game changer.
00:29:43.200 --> 00:29:47.839
I can get like easily get 15,000 steps in in a day without leaving the house.
00:29:47.839 --> 00:29:48.960
That's a good thing.
00:29:48.960 --> 00:29:54.640
Um, but I can find I can work actually workloads better.
00:29:54.640 --> 00:29:56.480
Once you get used to it, it's quite hard to begin with.
00:29:56.480 --> 00:30:00.720
Once you get used to it, I just feel like my brain actually works a lot better.
00:30:00.880 --> 00:30:01.119
Yeah.
00:30:01.279 --> 00:30:06.960
And I'm getting that movement in, like keeping blood sugar down.
00:30:07.279 --> 00:30:07.759
Yeah.
00:30:07.759 --> 00:30:10.880
But I would say as well, like, even if you just go, do you know what?
00:30:10.880 --> 00:30:14.799
I'm just uh gonna do 10-minute walks as well after meals, just get outside.
00:30:14.799 --> 00:30:24.720
So you're doing if you've got a walking treadmill desk, great, and then 10-minute walks outside after meals, again, that's going to really help blood sugar regulation and insulin sensitivity.
00:30:24.720 --> 00:30:29.680
There was actually a study done that came out recently as well that showed that uh they call it like exercise snacks.
00:30:29.680 --> 00:30:36.240
So if you do, I think it's like 20 air squats every 45 minutes, it actually lowers your blood sugar more than going for a 30-minute walk.
00:30:36.240 --> 00:30:37.759
So even things like that.
00:30:41.279 --> 00:30:42.640
Yes, we love a bit of Joel Green.
00:30:42.640 --> 00:30:49.519
That's like every hour, something like just one minute all out, like as hard as you can.
00:30:49.519 --> 00:30:56.000
Yeah, air squats or push-ups or plank for eight hours a day.
00:30:56.000 --> 00:30:57.519
It sounds not like nothing.
00:30:57.839 --> 00:30:58.960
But that's the great thing, isn't it?
00:30:58.960 --> 00:30:59.519
It feels like nothing.
00:30:59.759 --> 00:31:00.400
One minute every hour.
00:31:00.400 --> 00:31:02.000
Yeah, but it's super simple.
00:31:02.000 --> 00:31:03.440
It comes around quite quick.
00:31:03.440 --> 00:31:04.240
It's actually quite hard.
00:31:04.480 --> 00:31:06.160
That's our little trick on a plane as well, isn't it?
00:31:06.160 --> 00:31:09.200
Long haul flights, every time you go to the loo, you have to do 20 air squats.
00:31:09.359 --> 00:31:09.839
At least 20.
00:31:10.240 --> 00:31:10.640
At least 20.
00:31:10.880 --> 00:31:11.680
50 sometimes.
00:31:11.920 --> 00:31:12.880
It's quite small in there.
00:31:12.880 --> 00:31:15.200
And people are probably like, what the hell are they doing in there?
00:31:15.200 --> 00:31:18.799
Um because they're probably queuing for the loo, but that's what we do.
00:31:18.799 --> 00:31:25.359
So if you ever think if you're ever on a plane with us, basically, and we're in the toilet for some time, it's because we're air squatting.
00:31:25.359 --> 00:31:26.640
So now you know.
00:31:28.400 --> 00:31:39.119
So yeah, so that's obviously just kind of low-level movement movement, and then it's obviously running or lifting weights.
00:31:39.599 --> 00:31:42.319
Cardio just hit lifting weights, they're the things.
00:31:42.319 --> 00:31:50.319
And again, this is so person-dependent on where you're at in your life, whether you're male or female, how stressed your body is.
00:31:50.319 --> 00:31:56.160
For the average human, I would say like three to four strength training sessions a week is vital.
00:31:56.880 --> 00:31:59.200
Minimum of well, even two.
00:31:59.599 --> 00:32:00.480
Yeah, two to four.
00:32:02.400 --> 00:32:08.240
Um, two strength sessions a week at a minimum, I would say, lifting weights.
00:32:08.640 --> 00:32:10.799
Lifting proper weights, especially for females.
00:32:11.200 --> 00:32:12.480
So many people still don't lift weights.
00:32:12.480 --> 00:32:14.799
No, and bang about on about it all the time.
00:32:14.799 --> 00:32:15.680
Me too.
00:32:16.160 --> 00:32:21.519
Especially females, because they just assume that I don't know, it's this thing about like burning calories.
00:32:21.519 --> 00:32:29.519
So obviously, when you do cardio, you like burnt loads of calories, or when you do like a class, you feel like you burnt loads of calories, or you can see it on a machine, which is never accurate, by the way.
00:32:29.519 --> 00:32:36.799
Um, but it's not about the calories burnt in the session, it's about what happens to your body after the session that matters.
00:32:36.799 --> 00:32:37.119
Yeah.
00:32:37.119 --> 00:32:39.200
Especially for females when you're aging.
00:32:39.200 --> 00:32:44.960
Well, in general, everyone when they're aging, you need to do everything you can to hold onto muscle mass.
00:32:45.119 --> 00:32:53.519
And that's not going to happen by doing Barry's boot camp, unfortunately, or yeah, you know, Les Mills and And also women think they're gonna get bulky, don't you?
00:32:53.519 --> 00:32:54.559
That's the that's the big one.
00:32:54.559 --> 00:32:56.000
I'm gonna get massive bulk.
00:32:56.400 --> 00:32:56.880
Trust me.
00:32:56.880 --> 00:33:08.400
Being a bikini competitor, the amount of time I've spent doing hip thrusts to try and build a butt, I can prom and how heavy, I can promise you, you're not going to get bulky.
00:33:08.720 --> 00:33:09.599
It's impossible.
00:33:09.599 --> 00:33:16.480
It takes yeah, it takes a massive amount of food and exercise for a woman to get even remotely bulky.
00:33:17.039 --> 00:33:20.880
And probably some PEDs as well along the way for a lot.
00:33:20.880 --> 00:33:29.119
So movement, I would just say, yeah, two to four strength training sessions a week, low-level activity like walking, absolutely crucial.
00:33:29.200 --> 00:33:31.359
And then low level, yeah, and zone two.
00:33:31.359 --> 00:33:32.960
Zone two could be great.
00:33:32.960 --> 00:33:38.319
Getting your heart rate up a little bit more, but not crazy high.
00:33:38.319 --> 00:33:44.799
Like simple method is 180 for a heart rate, 180 minus your age.
00:33:44.799 --> 00:33:45.359
Yeah.
00:33:45.359 --> 00:33:53.680
If you have a heart rate monitor, um, but just being able to move and still kind of hold a conversation, I guess.
00:33:54.000 --> 00:33:54.960
Yeah, yeah.
00:33:54.960 --> 00:34:00.240
Um, and then there's things like hit, obviously, and again, this is so person-dependent.
00:34:00.240 --> 00:34:08.159
Um, I do think hit definitely has a time and a place, but not overdoing it, like one to two sessions a week, and it should be short.
00:34:08.480 --> 00:34:08.719
Yeah.
00:34:08.719 --> 00:34:21.840
I mean, at least even just one session a week of all out sprinting as hard as you can on anything like what you could be sprinting on a bike, a rower, yeah, running, obviously.
00:34:21.840 --> 00:34:25.199
Um, and it only has to be like 10 minutes.
00:34:25.519 --> 00:34:25.840
Yeah.
00:34:25.840 --> 00:34:26.320
Yeah.
00:34:26.320 --> 00:34:28.000
Um not full out for 10 minutes.
00:34:28.000 --> 00:34:29.760
You do like 20 seconds full out.
00:34:29.760 --> 00:34:30.239
Sorry.
00:34:30.239 --> 00:34:30.639
Rest.
00:34:30.639 --> 00:34:35.840
20 seconds pull out, rest for about a minute and go again.
00:34:35.840 --> 00:34:37.760
Now, again, this is so dependent.
00:34:37.760 --> 00:34:41.920
Like, if you're you're someone who's on a healing journey, I have been there myself.
00:34:41.920 --> 00:34:45.199
Um, hit is probably not the thing you want to be doing.
00:34:45.199 --> 00:34:55.039
And again, this is what I see many women doing is loads of HIT in a bid to lose weight, and then they can't lose any weight, and it's because their cortisol is a freaking roof.
00:34:55.119 --> 00:34:55.199
Yeah.
00:34:55.199 --> 00:34:56.559
Because they're doing it every day.
00:34:56.800 --> 00:34:57.039
Yeah.
00:34:57.039 --> 00:35:02.000
Too much of it, not in the right context, not fueling their bodies properly, not resting.
00:35:02.000 --> 00:35:11.760
And then if you've got anything, like if you're naturally more prone to switching on inflammation, like me, um, you need to be more mindful about things like that because your body doesn't cope with it as well.
00:35:11.760 --> 00:35:17.920
And a lot of it depends on things like your dieting history and your um your your stress load.
00:35:17.920 --> 00:35:22.320
So if you're you know super stressed, you've got a lot going on, I wouldn't recommend doing the hit.
00:35:22.320 --> 00:35:25.519
Um, it's not gonna probably benefit you at that point.
00:35:25.519 --> 00:35:33.360
And sometimes what you have to think about with movement is depending again, depending on where you are in a healing journey, sometimes less is better.
00:35:33.360 --> 00:35:40.559
So, you know, when I work with clients on a one-to-one basis, in the first phase when I work with them, I actually pull back on most exercise.
00:35:40.559 --> 00:35:45.760
I'm like walking great, yoga great, mobility, great.
00:35:45.760 --> 00:35:55.760
But everything else I want you to stop actually right now, because most of the people I work with have been over-training, and I'm like, and we want to get their body into a nice rest and digest state to actually start things moving.
00:35:55.760 --> 00:36:01.760
And the funny thing is, pretty much every single one of my clients has lost weight by doing less and eating more.
00:36:01.760 --> 00:36:02.880
Go figure.
00:36:03.119 --> 00:36:07.119
Yeah, it's a big well, for some people it's a big problem, isn't it?
00:36:07.119 --> 00:36:08.400
Just over-training in general.
00:36:08.400 --> 00:36:11.599
Yeah, they don't even realise this, think that you need to do more, more, more.
00:36:11.760 --> 00:36:12.320
Yeah, yeah.
00:36:12.559 --> 00:36:15.679
And uh actually backing off can make a big difference.
00:36:15.679 --> 00:36:16.880
Helps them lose weight.
00:36:17.039 --> 00:36:17.599
Yeah.
00:36:17.599 --> 00:36:19.280
Number four, we ready?
00:36:19.280 --> 00:36:22.639
I mean, this is your topic for finic diet, obviously.
00:36:24.079 --> 00:36:28.239
So what you put in your gob makes a difference to your health, apparently.
00:36:29.280 --> 00:36:30.159
Go figure.
00:36:30.159 --> 00:36:35.599
Um, I think people are often looking for the perfect supplement routine.
00:36:35.599 --> 00:36:37.199
What supplement can I take for this?
00:36:37.280 --> 00:36:40.239
What supplement can I take for the perfect and the perfect diet, right?
00:36:40.239 --> 00:36:42.480
Like the perfect way to eat.
00:36:42.639 --> 00:36:46.400
Well, yeah, but what I was gonna say about that is that you can't out-supplement a bad diet.
00:36:46.400 --> 00:36:48.960
You you know, you can't just supplement your way to health.
00:36:48.960 --> 00:36:54.559
You can't they supplements are that, they're supplements, they're supposed to supplement a good quality diet.
00:36:54.559 --> 00:36:56.559
So, yeah.
00:36:57.199 --> 00:37:01.679
Yeah, but the basics, I guess you wanted to cover the basics of diet is to eat.
00:37:01.679 --> 00:37:02.559
Real food.
00:37:02.559 --> 00:37:03.679
Real food, I know.
00:37:03.679 --> 00:37:06.079
And a balanced, balanced, real meals.
00:37:08.719 --> 00:37:09.119
Whole foods.
00:37:09.119 --> 00:37:10.719
80 to 90 percent of the time.
00:37:10.719 --> 00:37:12.880
Nutrient dense whole foods.
00:37:12.880 --> 00:37:13.920
Foods.
00:37:13.920 --> 00:37:16.960
Bread is not whole food, I'm afraid to tell you.
00:37:17.360 --> 00:37:22.000
Although um good quality sourdough.
00:37:22.000 --> 00:37:23.039
Sourdough.
00:37:23.519 --> 00:37:25.679
Um You're a bit of a fan, aren't you?
00:37:26.159 --> 00:37:28.400
Yeah, it's not gonna kill you.
00:37:28.639 --> 00:37:28.880
No.
00:37:29.119 --> 00:37:31.280
There's because there's that's the thing, isn't it?
00:37:31.280 --> 00:37:32.800
There's levels to processing.
00:37:32.800 --> 00:37:42.480
That's when there's like ultra-processed when it's like 50 ingredients, and then there's processed like good quality sourdough when it's like three ingredients.
00:37:42.719 --> 00:37:44.880
Yeah, or like a high quality protein powder with full.
00:37:44.880 --> 00:37:47.519
Yeah, that's processed, but it's not bad for you.
00:37:47.519 --> 00:37:56.000
Obviously, you're not gonna eat it for four meals a day, but having some good quality protein powder, even though it's a processed food, it's not the same as an ultra-processed food.
00:37:56.000 --> 00:38:00.400
So is this, you know, my mentor Vince always talks about this.
00:38:00.400 --> 00:38:12.400
There's camps, camps for everything, and I think there's such a debate in the in the diet world of like, you know, the keto camp or the carnivore camp or the vegan camp or the low-carb camp or the high protein camp.
00:38:12.400 --> 00:38:18.320
And it's like they all have a time and a place, but anything you do for too long will backfire.
00:38:18.320 --> 00:38:18.719
Yeah.
00:38:18.719 --> 00:38:20.960
So it's like, you know, they all they're tools.
00:38:20.960 --> 00:38:23.440
They're all all diets are tools, essentially.
00:38:23.440 --> 00:38:26.880
I use keto with my clients, but you don't want to do it all the time.
00:38:26.880 --> 00:38:29.599
I use fasting with my clients, but you don't want to do it all the time.
00:38:29.599 --> 00:38:31.199
You know, it's all yeah.
00:38:31.519 --> 00:38:35.199
It's like Joel Green says it's everything works until it doesn't.
00:38:35.199 --> 00:38:38.000
Oh, sorry, thought the microphone's gone.
00:38:38.000 --> 00:38:42.000
I can't remember how he puts it now.
00:38:42.000 --> 00:38:42.880
Everything works.
00:38:42.880 --> 00:38:44.079
At what point in time?
00:38:44.079 --> 00:38:44.800
That's what we always say.
00:38:44.800 --> 00:38:45.760
At what point in time?
00:38:45.920 --> 00:38:46.079
Yeah.
00:38:46.239 --> 00:38:48.880
Like, because everything can work for a period.
00:38:49.119 --> 00:38:49.360
Yeah.
00:38:49.440 --> 00:38:50.880
Um quantity and duration is a very important thing.
00:38:50.880 --> 00:38:53.440
And I certainly experienced that with low carb.
00:38:53.440 --> 00:38:58.559
Yeah, you were you were the the carb you, I mean carb Nazi.
00:38:58.559 --> 00:38:59.360
Yeah, you hated carbs.
00:38:59.360 --> 00:39:00.320
For a couple of years.
00:39:00.480 --> 00:39:00.719
Yeah.
00:39:01.039 --> 00:39:03.840
Um, I was like low carb is the way forever.
00:39:03.840 --> 00:39:06.559
Um this is the only way to eat.
00:39:06.800 --> 00:39:09.519
And then you basically face anyone that ate carbs.
00:39:09.679 --> 00:39:12.239
I mean, you can you can work for a good few years, that's the thing.
00:39:12.239 --> 00:39:14.480
So people think, yes, this is the way.
00:39:14.480 --> 00:39:22.320
And then all of a sudden it stops working as well as it did, because you're just doing one way of eating forever, like cutting out carbs forever.
00:39:22.320 --> 00:39:26.880
So then your insulin sensitivity sensitivity is goes down great.
00:39:26.880 --> 00:39:33.599
And then you actually increase your um insulin and your blood sugar, even on low carb.
00:39:33.840 --> 00:39:37.760
Yeah, this is it, it's all about variety when it comes to diet.
00:39:37.760 --> 00:39:49.519
Doing the same thing, and and I know this is not what people want here because as humans we want the one thing that's gonna fix everything and the one way to eat to make it simple, but there isn't one, there isn't one way to eat.
00:39:49.519 --> 00:40:00.000
The the Mediterranean, like whole food diet, is kind of like the the fundamental diet, and then all of the other things are tools that you add in and you take out, and you add in and you take out.
00:40:00.320 --> 00:40:10.000
And the but the big uh underlying principle that I've come to is just the whole foods as close to nature as possible and nutrient dense.
00:40:10.960 --> 00:40:11.599
Yes.
00:40:12.159 --> 00:40:23.519
And within that, then you can just eat a big variety of foods, not concentrating on macros as much, maybe obviously hitting enough protein, because I think protein is the most important macro.
00:40:23.840 --> 00:40:26.880
It is, but even saying that, there's times to go low protein.
00:40:26.880 --> 00:40:39.039
You know, I think in the in the world that we live in today, everyone's talking about the importance of protein, and I do a lot to be fair, because it is important, but there are periods where you might need to go low protein because that is a short intervention, right?
00:40:39.199 --> 00:40:43.679
Where you need to, if you're in a healing phase, yeah.
00:40:43.679 --> 00:40:45.519
But long term, definitely not.
00:40:45.920 --> 00:40:48.239
No, no, definitely not long term, but again, it's a tool.
00:40:48.239 --> 00:40:52.079
And even, you know, when people fast, etc., that's obviously going low protein.
00:40:52.079 --> 00:40:58.480
That's how you create autophagy, which clears out old unhealthy cells and recycles parts of cells that are damaged and not working.
00:40:58.480 --> 00:41:04.880
So, you know, going low protein for periods can be super helpful, especially when you have been high protein for a really long time.
00:41:04.880 --> 00:41:07.840
Um, so doing things like that can be really, really helpful.
00:41:07.840 --> 00:41:11.599
Uh and we'll go into more depth about these things in another podcast.
00:41:12.000 --> 00:41:13.199
What are whole foods?
00:41:13.440 --> 00:41:18.800
Things that are grown from the ground or have come from a high quality animal or from a tree.
00:41:19.360 --> 00:41:22.000
Just in their un in their natural state, I guess.
00:41:22.239 --> 00:41:23.039
Yeah, so quality.
00:41:24.239 --> 00:41:28.960
Yeah, vegetables, fruits, um meat, fish, eggs.
00:41:28.960 --> 00:41:32.159
Like buying single ingredient things.
00:41:32.400 --> 00:41:32.880
Yeah.
00:41:33.599 --> 00:41:33.760
Yeah.
00:41:33.760 --> 00:41:37.760
Nuts sounds basically seeds, oils, olive oil.
00:41:37.760 --> 00:41:45.440
Olive oil's kind of process, but limited that's another thing that's you could call that process, but it's very good for you.
00:41:45.440 --> 00:41:47.199
Because it's minimally processed.
00:41:47.199 --> 00:41:49.039
It's normally like cold pressed.
00:41:49.360 --> 00:41:49.760
Yeah.
00:41:49.760 --> 00:42:08.480
Um So I always think to myself, like, if you were to look like Mediterranean, so grains, legumes, healthy fats like avocado, coconut oil, nuts and seeds, bit of butter and ghee, um, olive oil, avocado, then what is that?
00:42:08.480 --> 00:42:09.519
What have I missed here?
00:42:09.519 --> 00:42:17.039
Grains, legumes, fats, proteins, real protein sources, and no grenade bars are not a real protein source.
00:42:17.039 --> 00:42:24.480
Um so meats, fish, eggs, bit of dairy, protein source, and then your carbs.
00:42:24.639 --> 00:42:32.719
Obviously, you've got your grains and your legumes, but you'd have your root veggies, your veggies, a variety, just a variety of meats, fish, and vegetables.
00:42:32.719 --> 00:42:37.280
I mean it does get more complex, I guess, based on your genetics.
00:42:37.280 --> 00:42:39.920
Like some people do better on red meats.
00:42:40.239 --> 00:42:40.480
Yeah.
00:42:40.880 --> 00:42:43.920
Some people do better on higher fat, lower fat, higher carbs.
00:42:43.920 --> 00:42:46.239
So it does actually get a little complicated.
00:42:46.480 --> 00:42:47.039
Yeah, absolutely.
00:42:47.039 --> 00:42:50.719
And that's where working one-to-one with a coach like me.
00:42:50.719 --> 00:42:52.000
Um, you can do it.
00:42:52.239 --> 00:42:53.920
I have to work with server if you want to be healthy.
00:42:54.320 --> 00:42:54.880
Absolutely.
00:42:54.880 --> 00:43:00.000
Um, helps you know how to personalize your diet to you.
00:43:00.000 --> 00:43:03.760
And also, I think to know when to implement the tools.
00:43:03.760 --> 00:43:11.840
Um, because it's really hard trying to figure it out for yourself when you know when to maybe do fasting or when to go low carb and when to have more carbs and all things like that.
00:43:11.840 --> 00:43:17.840
So I have a coach, as a coach, I have a coach because it's so hard to be subjective with yourself.
00:43:18.159 --> 00:43:19.519
I think yeah.
00:43:19.840 --> 00:43:20.480
You think yeah?
00:43:20.960 --> 00:43:21.679
I think yeah.
00:43:21.679 --> 00:43:31.119
As a general, like we said, general principle, whole foods trying to vary because people eat this a lot of people eat the same things every day.
00:43:31.840 --> 00:43:35.599
Don't eat the same five foods on rotation, on repetition, even.
00:43:35.920 --> 00:43:39.519
You know, we uh you can we can be definitely guilty of that because it's easy, isn't it?
00:43:39.519 --> 00:43:42.000
A lot of people eat the same breakfast and the same lunch.
00:43:42.000 --> 00:43:43.360
Yeah, yeah.
00:43:43.599 --> 00:43:52.719
Um but what I would say what I would say in regards to that is just think like if I had, let's say, chicken on a Monday, I'm not gonna have chicken until Wednesday.
00:43:52.880 --> 00:43:52.960
Yeah.
00:43:53.119 --> 00:43:57.840
And then go, right, I'm gonna have a different protein source tomorrow.
00:43:57.840 --> 00:43:59.760
And and the same with plants.
00:43:59.760 --> 00:44:06.159
Like you want to get 30 plant points in a week, which is like different herbs, spices, vegetables, leaves, all things like that.
00:44:06.159 --> 00:44:07.679
Just vary as much as it's.
00:44:07.840 --> 00:44:14.559
Oh, very rarely have the same protein in consecutive days, within the same carbohydrate in consecutive days.
00:44:14.800 --> 00:44:15.119
Yeah.
00:44:15.119 --> 00:44:24.079
They all have different nutrients, different polyphenols, different fibres, and also your immune system gets peed off if you keep seeing the same things all the time.
00:44:24.079 --> 00:44:30.400
Gut microbiome needs the diversity of all the different foods.
00:44:30.400 --> 00:44:39.360
So if you want a nice diverse microbiome, which we all do because that is the fundamental of health, then you absolutely need to be having variety in your diet.
00:44:39.360 --> 00:44:49.440
What I actually love to do personally is do like I'll do a bit of a rotation throughout the week where I have two low carb days, then I'll have three medium carb days, and then how many days is that?
00:44:49.440 --> 00:44:51.280
Two high carb days.
00:44:51.280 --> 00:44:54.559
And on the two low carb days, I do a six-hour eating window.
00:44:54.559 --> 00:45:04.800
So I'm getting a bit of fasting, a bit of autophagy, low carb, then I'm going to medium carb, and then I train more on the medium and the high carb days, and that's a really nice way to actually create diet variation.
00:45:05.760 --> 00:45:12.320
Yeah, and I guess for myself on non-training days or rest days, I've tried to go lower carb.
00:45:12.559 --> 00:45:13.119
Yeah, exactly.
00:45:13.360 --> 00:45:16.719
Because I don't need them as much at my lower on my rest days.
00:45:16.719 --> 00:45:23.199
And higher carb on my training days, more around training, I guess, to help fuel the workout.
00:45:23.440 --> 00:45:24.000
Yeah, absolutely.
00:45:24.000 --> 00:45:25.280
I think that's a really good tip.
00:45:25.280 --> 00:45:34.719
Um, carbs around training, and again, something I see many women do is go to the gym at 6 30 in the morning with no food in their system.
00:45:34.719 --> 00:45:38.639
And I'm like, firstly, that's gonna jack your cortisol through the roof, most likely.
00:45:38.639 --> 00:45:48.800
And secondly, you're not gonna get the best from your workout, and thirdly, you're not gonna build the muscle that you want to build because you need the insulin spike to drive amino acids into your muscles.
00:45:48.800 --> 00:45:50.480
But some people have to train at 6 a.m.
00:45:50.480 --> 00:45:52.000
I know, but I'm like, just eat something.
00:45:52.800 --> 00:45:54.159
Have a banana and a protein cake.
00:45:54.159 --> 00:45:57.199
Do these high-intensity workouts with no food?
00:45:57.199 --> 00:45:58.079
No, never.
00:45:58.079 --> 00:46:00.079
I mean, I've been guilty of that as well.
00:46:00.320 --> 00:46:03.360
I've done it before and I messed myself up, so don't learn from my mistakes.
00:46:03.360 --> 00:46:07.599
Um, but yeah, I just think if you want to grow muscle, you need fuel.
00:46:07.599 --> 00:46:08.719
You need fuel to do that.
00:46:08.719 --> 00:46:11.119
You need carbs and you need amino acids.
00:46:11.119 --> 00:46:14.159
So the carbs help drive the amino acids into your cells.
00:46:14.159 --> 00:46:15.760
So right, we need to eat this chicken.
00:46:15.760 --> 00:46:16.400
Oh my god.
00:46:16.400 --> 00:46:17.599
We've got what number five to do.
00:46:17.599 --> 00:46:18.320
Last one.
00:46:18.320 --> 00:46:19.360
Mental health.
00:46:19.360 --> 00:46:20.639
Mental health.
00:46:20.639 --> 00:46:23.280
I guess that kind of falls into what we were talking about with stress.
00:46:23.840 --> 00:46:24.239
Yeah.
00:46:24.480 --> 00:46:27.760
So mental health, I mean, it's everything, isn't it?
00:46:27.760 --> 00:46:29.840
And we have to think about what affects mental health.
00:46:29.840 --> 00:46:33.360
Firstly, gut health massively affects mental health.
00:46:33.360 --> 00:46:37.840
Like the connection between your gut and your brain is unbelievable.
00:46:37.840 --> 00:46:45.679
And unfortunately, like in in the world that we live in, people look at systems of the body as solo systems.
00:46:45.679 --> 00:46:48.159
So it's like, oh, I'm depressed, it must be my brain.
00:46:48.159 --> 00:46:50.000
Oh, I'm this, it must be this.
00:46:50.000 --> 00:46:52.719
And it's like, well, no, you have to look at the things that affect that.
00:46:52.719 --> 00:46:55.920
So your your brain is so connected to your gut.
00:46:55.920 --> 00:46:59.599
So you make you know most of your serotonin and your dopamine in your gut.
00:46:59.599 --> 00:47:03.039
If you're not looking after your gut, you're going to feel depressed.
00:47:03.039 --> 00:47:04.480
You're going to have anxiety.
00:47:04.480 --> 00:47:06.639
So you have to start with the gut.
00:47:06.639 --> 00:47:10.800
That has to be, you know, fundamental when you've got anything mental health-wise going on.
00:47:11.039 --> 00:47:14.079
Yes, but a lot of people don't link diet to mental health, do they?
00:47:14.079 --> 00:47:14.719
No, no.
00:47:14.719 --> 00:47:15.840
Gut to mental health.
00:47:15.840 --> 00:47:16.079
No.
00:47:16.079 --> 00:47:18.719
But it plays a massive role, right?
00:47:18.880 --> 00:47:20.320
Yeah, huge, huge.
00:47:20.320 --> 00:47:23.599
And then obviously stress plays a massive role as well.
00:47:23.599 --> 00:47:28.079
Because if your cortisol is all over the place, if you've got high cortisol, and I I can say this from experience.
00:47:28.079 --> 00:47:30.400
I've had high cortis and I've had low cortisol.
00:47:30.400 --> 00:47:39.760
When I had high cortisol, I felt anxious, edgy, like just like it when you have high cortisol, it's like you're on red alert.
00:47:39.760 --> 00:47:44.960
So it's like your brain is hyper, you know, hyper-reactive, it's looking for danger.
00:47:44.960 --> 00:47:47.920
So it makes your senses really overreactive.
00:47:47.920 --> 00:47:53.679
So it's like, you know, you feel jumpy and edgy and like everything is a danger, a threat.
00:47:53.679 --> 00:47:55.119
It's a horrible feeling.
00:47:55.119 --> 00:47:58.800
So if there's anything like that going on, you have to look back to what is your cortisol doing as well.
00:47:58.800 --> 00:48:03.599
And when you've got a low cortisol, you feel low, you've got no energy, you you know, you just don't feel good.
00:48:03.599 --> 00:48:06.639
You feel depressed and flat and just a bit meh.
00:48:06.639 --> 00:48:10.320
So cortisol will have a huge impact on that.
00:48:10.719 --> 00:48:11.360
Yeah.
00:48:11.360 --> 00:48:13.679
And then you are just iron up that chicken.
00:48:13.679 --> 00:48:16.800
I am this in my line of sight.
00:48:16.800 --> 00:48:21.360
Um and like community, weren't we?
00:48:21.360 --> 00:48:23.039
In relationships, yeah, which is huge.
00:48:23.440 --> 00:48:24.079
It really is again.
00:48:24.079 --> 00:48:29.599
There's been so many studies done on like community and how it impacts like longevity.
00:48:29.599 --> 00:48:33.920
Um I wish we could cite some of the studies, but we never do.
00:48:33.920 --> 00:48:35.599
Maybe maybe one time.
00:48:35.599 --> 00:48:45.760
Um, but yeah, it you know, being a part of a positive, uplifting community, and just think about it like when you're around people who are negative, they're like hoovers, they drain your energy.
00:48:45.760 --> 00:48:50.320
You leave feeling flat or tired or miserable and not good about life.
00:48:50.320 --> 00:48:59.920
But when you're around people who are fun and positive and driven and have you know purpose, you leave feeling like a completely different person.
00:49:00.320 --> 00:49:03.280
Just being around people and having coming from the hermit.
00:49:03.280 --> 00:49:03.840
Exactly.
00:49:03.840 --> 00:49:05.599
I need to work on this in 2025.
00:49:05.920 --> 00:49:08.559
This is your yeah, um, no more hermit then.
00:49:08.800 --> 00:49:10.320
He I have no friends and don't.
00:49:10.719 --> 00:49:13.199
Well, you do have friends, you just don't talk to them, basically.
00:49:13.360 --> 00:49:14.480
You're circles.
00:49:14.480 --> 00:49:18.559
I work, you know, at home, which is another thing.
00:49:18.559 --> 00:49:22.159
You know, a lot of people working at home now don't have that community.
00:49:22.159 --> 00:49:24.239
Yeah.
00:49:24.239 --> 00:49:26.400
Everyone's working in the house.
00:49:26.400 --> 00:49:30.800
Uh Zoom calls are okay, but they're not great, the same people.
00:49:30.800 --> 00:49:36.159
So anything you can do to I guess meet up with friends um and find a positive community.
00:49:36.159 --> 00:49:40.639
Or just uh yeah, try and find a community in your local town.
00:49:40.639 --> 00:49:44.239
I know not everyone does CrossFit, but CrossFit is great for that.
00:49:44.719 --> 00:49:45.440
Yeah, it is.
00:49:45.440 --> 00:49:49.199
Or once upon a time, yeah, going for classes, yeah.
00:49:49.199 --> 00:49:53.039
But also be mindful about who you choose to spend time with.
00:49:53.039 --> 00:49:57.360
I think that's really important because people who want to raise you up, right?
00:49:57.360 --> 00:50:10.000
Yeah, if you've got people who are just draining your energy and your soul and you walk away just feeling like that's not good, or like people who are, you know, negative about other people or moaning about people and stuff like that.
00:50:10.000 --> 00:50:17.760
That just rubs off onto you, and you it's just not I was in that environment as a performer a lot of the time, and I just was like, I it made me feel horrible.
00:50:17.760 --> 00:50:28.239
I was like, I don't like this environment, and then I was so fortunate to then be part of Arbon and be part of a community of like really positive, driven, uplifted humans who want to help each other on our time.
00:50:28.559 --> 00:50:37.280
But you know you you know you get a buzz, don't you, when you're with people that you connect with and like and have you know a good time with.
00:50:37.519 --> 00:50:50.159
Yeah, and if you are an introvert, which we are both actually naturally introverts, then I know it can feel quite a challenge, something like quite a chore to go and actually make yourself get out of the house and meet people.
00:50:50.159 --> 00:50:56.400
But whenever you like I there's so many times when I've been like, you know, I've gone to a networking event or I've gone something, and I'm like, oh I don't want to go.
00:50:56.400 --> 00:50:59.519
But as soon as I've gone, I'm like, I'm so glad I made myself.
00:51:00.239 --> 00:51:02.320
I'm like that, you know, me, I'm like that all the time.
00:51:02.320 --> 00:51:05.280
I get social anxiety like constantly.
00:51:05.280 --> 00:51:05.679
Yeah.
00:51:05.679 --> 00:51:10.079
Like I said, I don't want to do it, but then when you do want to do it all the time.
00:51:10.079 --> 00:51:12.159
I really enjoy it.
00:51:12.400 --> 00:51:12.800
That's it.
00:51:12.800 --> 00:51:24.079
So it's like again, it's like changing that label that you've put on yourself about having social anxiety and being and I think what helped me was uh when I started to realise that humans were actually really nice.
00:51:24.079 --> 00:51:39.599
Well, people are most people are actually really nice and they actually want to have conversations, and it's just you sometimes have to be the person that instigates the conversation, and that for me it was just like people are nice, people actually want to chat.
00:51:39.599 --> 00:51:48.000
It's it's just what stories I've made up in my head again, and uh, and some of it came down to self-worth of like feeling like I was gonna say something that would make me look stupid.
00:51:48.000 --> 00:51:50.079
Yeah, what would I look like?
00:51:50.559 --> 00:51:59.280
Obviously, some people, you know, I guess don't have families or are isolated, so I don't know what just came into my head.
00:51:59.440 --> 00:52:03.920
What's looped it's at the window.
00:52:04.480 --> 00:52:06.079
That's not relevant for anyone.
00:52:06.400 --> 00:52:06.960
It is because you can't.
00:52:07.199 --> 00:52:08.000
Can you explain that?
00:52:08.000 --> 00:52:09.199
I can explain it.
00:52:09.199 --> 00:52:10.320
No, you can't talk about that.
00:52:10.320 --> 00:52:11.199
You can't, you can't.
00:52:11.199 --> 00:52:12.079
Got to now.
00:52:12.079 --> 00:52:13.199
What if she's listening?
00:52:13.519 --> 00:52:14.960
I don't think she's going to be listening.
00:52:14.960 --> 00:52:29.360
So, when when lockdown happened in the UK, and obviously that I think that shows actually how much community and being around people matters to health because how many people's health declined dramatically after COVID because they were locked up on their own.
00:52:29.360 --> 00:52:29.840
Yeah.
00:52:29.840 --> 00:52:32.559
So, anyway, we used to do what we called the Lumber's Loop.
00:52:32.559 --> 00:52:33.840
So we lived at a place called Lumley.
00:52:33.840 --> 00:52:35.440
I'm not gonna actually say where it is.
00:52:35.440 --> 00:52:38.639
We lived somewhere, and we used to call it the Lumber's Loop where we lived.
00:52:38.639 --> 00:52:43.519
So we used to do the loop around the kind of block every day, it was so boring.
00:52:43.519 --> 00:52:45.119
And it was always the same thing.
00:52:45.119 --> 00:52:58.159
We'd walk past the windows, and there was one old lady sitting in the dark watching TV, there was another lady laying on the sofa, and there was one lady who basically every time we went past the window, we were like, She's down in wine.
00:52:58.159 --> 00:52:59.039
First it was a glass.
00:52:59.039 --> 00:53:01.599
She was literally down in it, then it was out of the bottle.
00:53:01.760 --> 00:53:03.280
But one time No, no, no.
00:53:03.280 --> 00:53:04.400
You can't go though.
00:53:04.639 --> 00:53:05.039
Got to.
00:53:05.039 --> 00:53:05.440
Why?
00:53:05.440 --> 00:53:07.440
One time, I mean, because it was so funny.
00:53:07.440 --> 00:53:13.119
One time we walked past, and and you know, this was the highlight of our lockdown.
00:53:13.119 --> 00:53:20.800
The curtains or the blind was down past her face, but you could still see her from the body down, couldn't you?
00:53:20.800 --> 00:53:22.079
From her head down.
00:53:22.079 --> 00:53:26.639
And she obviously didn't realise, but she had no top on.
00:53:26.639 --> 00:53:27.920
Why is that relevant?
00:53:27.920 --> 00:53:29.760
Why are you talking about this?
00:53:29.760 --> 00:53:36.000
And so we walked past and we were literally like and she was just like tits at the window.
00:53:36.000 --> 00:53:36.960
So that's what we're doing.
00:53:37.599 --> 00:53:38.880
Why is that relevant to our discussion?
00:53:39.119 --> 00:53:40.559
Because I because she was on her own.
00:53:40.559 --> 00:53:44.079
That's where it was So she had to take her top off.
00:53:44.079 --> 00:53:51.760
No, but I we used to feel bad because I was like, she's on her own and she's got no friends and it's lockdown, and we were lucky we had each other.
00:53:52.079 --> 00:53:52.880
Logistics seeming this.
00:53:52.880 --> 00:53:54.639
Well, we are like loads of friends.
00:53:54.960 --> 00:53:57.519
She might be really social, but didn't seem like it.
00:53:57.519 --> 00:53:59.280
Um where we go on this?
00:53:59.280 --> 00:54:01.679
Mental health, we were talking about tits at the window.
00:54:01.920 --> 00:54:03.199
But I what I was gonna say.
00:54:03.199 --> 00:54:04.320
Fucking hell.
00:54:04.320 --> 00:54:06.239
Completely derailed me.
00:54:06.400 --> 00:54:07.280
I'm sorry.
00:54:07.679 --> 00:54:15.039
There are things like what we found about recently, what was it, Bumble Bumble BFF?
00:54:15.360 --> 00:54:16.239
Bumble BFF, yeah.
00:54:16.559 --> 00:54:17.280
Shout out to Naomi.
00:54:17.760 --> 00:54:19.440
Yeah, Naomi Wilkinson told me about this.
00:54:19.440 --> 00:54:21.840
So Bumble, if you've got no friends, you can make friends.
00:54:22.480 --> 00:54:25.679
You can actually literally down an app and make friends, like a dating app for friends.
00:54:26.079 --> 00:54:28.800
It's like Bumble, but for friends, which I think's amazing.
00:54:28.800 --> 00:54:32.159
And you can the great thing is you can match with like-minded people.
00:54:32.159 --> 00:54:41.280
So I've made some great friends who are into nutrition and you know, so it's it's there's so much we can do nowadays, but it does take you being proactive, that's the thing.
00:54:41.280 --> 00:54:43.679
And I get it because it's scary.
00:54:43.679 --> 00:54:48.159
I've definitely been that person who's just like, you know, it's just easier to stay in my house and not talk to humans.
00:54:48.159 --> 00:54:49.039
I'm always like that.
00:54:49.039 --> 00:54:50.960
You are, apart from talking to me.
00:54:50.960 --> 00:54:55.599
Um, but it's so worth it because it will change your life dramatically.
00:54:55.599 --> 00:55:01.760
So community, and then in terms of like mental health, I think gratitude is a huge, huge thing as well.
00:55:02.000 --> 00:55:02.239
Yeah.
00:55:02.400 --> 00:55:14.320
Um I mean, there's numerous studies showing the power of gratitude, and it's so easy when you're in a dark place to just see all the negative and feel all the things that aren't working for you.
00:55:14.320 --> 00:55:17.920
And um, I've again definitely been there myself.
00:55:17.920 --> 00:55:22.320
But it's like there's always, always something to be grateful for.
00:55:22.320 --> 00:55:23.119
Always.
00:55:23.119 --> 00:55:29.280
And it's just that reminder to yourself, and just in that day, just think just one thing that I can be grateful for today.
00:55:29.599 --> 00:55:35.599
So every morning now in my m morning routine, I write down a list of things that I'm grateful for.
00:55:35.840 --> 00:55:37.440
Yeah, I do mine at night time.
00:55:38.639 --> 00:55:44.239
You can get loads of apps now, just literally a pen and paper, and just you, pen and paper.
00:55:44.239 --> 00:55:45.840
I'm not saying me, I don't do that.
00:55:45.840 --> 00:55:46.239
Wow, yeah.
00:55:46.239 --> 00:55:48.159
I do it on my phone, on an app on right.
00:55:48.159 --> 00:55:49.280
On an app, obviously.
00:55:49.280 --> 00:55:54.079
Um yeah, literally like five things you're grateful for grateful for.
00:55:54.559 --> 00:55:55.599
But really feel it as well.
00:55:55.599 --> 00:56:06.559
I think that's the important because a lot of the time you'll just be like, I am grateful for my family, I am grateful for my home, I am grateful for and it's like actually just sit and take a moment to actually think about that because a lot of people and think about the people that don't necessarily have that.
00:56:06.559 --> 00:56:13.119
Like what I when I'm doing mine at night and I'm always like, I'm really grateful, especially now when it's snowing, I'm grateful I've got a warm home.
00:56:13.119 --> 00:56:20.400
And it just makes me think, God, think of all those people like who are homeless and don't and are now on the street, like trying to survive in this.
00:56:20.639 --> 00:56:22.800
It's great, yeah, for the simplest things, can't it?
00:56:22.800 --> 00:56:23.039
Yeah.
00:56:23.039 --> 00:56:24.800
Having some food to eat.
00:56:25.119 --> 00:56:27.760
Yeah, a good roasty chicken that's bubbling.
00:56:27.760 --> 00:56:52.960
Yeah, and I and I also think another thing in terms of like mental health that dramatically helped me as well, like reading books is huge, like personal development books, things like that really helped, but also believing in something bigger than yourself, and I know that sounds a little bit woo-woo, but like feeling like you're being guided and looked after.
00:56:52.960 --> 00:57:04.159
So for me, when I went through like all of the health shenanigans that I went through, and you know, it was a a really tough three years, wasn't it?
00:57:04.159 --> 00:57:05.280
Really tough.
00:57:05.280 --> 00:57:35.119
And the thing that got me through more than anything was praying, really, to like not as yeah, it doesn't have to be God or no, to whatever I you know, universe, higher power, God, whatever your belief system is for help, praying for guidance and and trusting that there was something or someone that was going to pull me through, and lo and behold, that random person popped up on Instagram.
00:57:35.119 --> 00:57:39.039
The person that saved my life and then became my mentor.
00:57:39.199 --> 00:57:39.760
Yeah.
00:57:40.079 --> 00:57:43.599
So there is always something guiding you, but you have to trust.
00:57:43.599 --> 00:57:46.320
I'm actually reading in a really good book at the moment called Awakening.
00:57:46.320 --> 00:57:49.199
So read awakening if you want to go more into that.
00:57:49.679 --> 00:57:51.119
So they are the five things.
00:57:51.119 --> 00:57:53.199
Wow, he is so wanting this chicken.
00:57:53.199 --> 00:57:55.599
Well, it's gonna be a quick one, it's now an hour.
00:57:55.599 --> 00:57:56.639
Damn.
00:57:56.639 --> 00:57:57.840
And I'm starving.
00:57:57.840 --> 00:57:58.559
He's hungry.
00:57:58.559 --> 00:57:59.599
We're done.
00:57:59.599 --> 00:58:00.639
Chicken is waiting.
00:58:02.159 --> 00:58:05.119
So sleep, stress, movement, diet, mental health, boom.
00:58:05.280 --> 00:58:06.639
There's a lot to take in there.
00:58:06.880 --> 00:58:12.239
Just pick one thing from each category that you can implement in January of 2025.
00:58:12.239 --> 00:58:12.960
That's what I would say.
00:58:12.960 --> 00:58:19.360
So one thing that we mentioned for sleep, one thing we mentioned for stress, one thing we mentioned for movement, one for diet, and one for mental health.
00:58:19.679 --> 00:58:20.239
There you go.
00:58:20.239 --> 00:58:20.800
Boom.
00:58:21.039 --> 00:58:21.440
Done.
00:58:21.440 --> 00:58:22.559
Thanks for listening.
00:58:22.559 --> 00:58:25.760
And we will be back again next week in our new home.
00:58:25.760 --> 00:58:28.239
We won't have the studio done by then, obviously.
00:58:28.239 --> 00:58:31.679
We need some time to make it look pretty, but we will do our best.
00:58:31.679 --> 00:58:32.480
Cool.
00:58:32.480 --> 00:58:40.079
If anyone wants to help us um get some cladding for the wall, um, we would gr gratefully accept donations.
00:58:40.079 --> 00:58:45.199
Um, and if someone would like to make us an optimised design, we would gratefully accept that.
00:58:45.199 --> 00:58:46.880
Um, yeah, thanks.
00:58:47.440 --> 00:58:47.760
Cheers.
00:58:47.760 --> 00:58:49.280
Bye, everyone.