12 Episode results for "Paul sanfer"

24 Hour Fast  13 Tips, Benefits, And Expectations  BHP50

BOOST Health

22:33 min | 1 year ago

24 Hour Fast 13 Tips, Benefits, And Expectations BHP50

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Fine, your balance that is a dole fear at least Waltons episode number. Fifty of the boost health podcast today. Show. Features a special focus on prolonged fasting with yours truly I'll speak about the difference between intermittent fasting and prolonged fast, the wonderful world of a tough Aji a sample. Schedule of a twenty four hour fast day what's eat before. And after the fast what to expect. If coffee is allowed. Why humans are made for this? How to succeed in your I try and much more a couple quick announcements and will jump right into the show. Facebook group. Join us on the boost Facebook group, I created this as a separate place to share wellness tactics. Inspire each other try new things and have some fun. It's a nice community, folks. And right now, we're talking about fasting since that's what we're talking about on the show this week. So to join click on the link for the Facebook group at the bottom of the homepage of my blue, stealth dot com. And if you're watching this you already know about boost tell TV, but if you're just listening, we do have all the podcasts available on boost health TV YouTube channel now. So you can check him out. There also created some really cool workout videos, including one that requires no equipment that you can do anywhere that takes less than thirty minutes linked to the channel in the show notes. So you can check it out and newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so very simply by entering your name and Email into the form on the homepage of my boost health dot com. This way, you don't miss any boosts health news. All right now here is episode number. Fifty of the boost podcast twenty four hour fast. Thirteen tips benefits and expectations. All right quick. Disclaimer fasting is not appropriate for everyone. Please check with your doctor before beginning any fasting program over the last few years. I kept hearing about the benefits of intermittent fasting like reduction in body fat better, insulin resistance, reduced inflammation, etc. Since I had already been doing overnight intermittent fasting of twelve to fourteen hours every single night for the last few years. I felt like already had tick that box. But then I started hearing that the real exciting benefits fasting kick in at around the twenty four hour. Mark a fasting isn't anything new? Of course. Yes. It's a bit trendy right now with all the health benefits coming out in research, but it has been used for centuries, in fact, Hippocrates widely regarded as the father of medicine is one of the first physicians to be documented as a supporter of fasting as he fell it helped the body heal itself. This was over two thousand years ago, just Google fasting and you'll be bum bartered with articles and websites on intermittent fasting and weight loss there seemingly not as much love for the prolonged fasting of twenty four hours or more. Maybe because a twenty four hour fast sounds difficult. I know it did for me. It took me years of hearing the benefits before I summoned the energy to give it a try. Also, I have noted that there is a funny thing with fasting terminology, some say a twenty four to forty eight hour fast is prolonged or long-term and other say this is a short fast or even intermittent. It seems that most of the research journals described prolonged fasting as twenty four hours or more. And as such that's the definition I'll use so twenty four hours or more. That's prolonged and my focus with prolonged fasting is not really weight loss or six pack is it's really about longevity. And you'll hear why in the show. So here are the tips benefits and what to expect for your first twenty four hour. Fast number one is all about the top fifty. The most exciting thing to me is the process of cell turnover called Tuffy. This is basically like spring cleaning for yourselves where your body gets rid of dysfunctional cells. Cancer cells and creates new ones with a history of cancer in my family. This got me really fired up to give it a try. I recently heard Dr Steven Cabrera called prolonged fasting again, which is fasting of twenty four hours or more the fountain of youth. He uses it in his practice. As a tool to help patients hill themselves from the inside a twenty ten study in a tough Aji showed a large amount of tough Aegean fasting mice especially between twenty four and forty eight hours of fasting a twenty eighteen article on 'em IT website showed that stem cells in intestines can double in regionalization with twenty four hours of fasting in a study on mice as we get older. Our bodies lose the natural ability to do this tough Aji. And so this can actually lead to an increased risk of cancer and Alzheimer's. So basically, we need to give our bodies in Caja de. Gated from eating so it has the time to get rid of this cellular trash number to build up with intermittent fasting. I if the prospect of not eating for an entire day sounds scary to you at first it was for me, then you can slowly work your way up to twenty four hours with intermittent fasting. There are various types of intermittent fasting. But my favorite is the basic twelve to sixteen hour overnight fast. Basically, it's as simple as waiting at least twelve hours from your last meal from the previous evening until the first meal of the day the following morning, for example, if you eight dinner at seven pm than you, wait until seven AM the next day to eat, then you can slowly build up to thirteen hours, fourteen hours and so on and so you feel confident and going for the full twenty four I actually did my intermittent fasting everyday for several years before I finally decided to take the plunge in the twenty four hour faster few months ago. The evidence of tough g removing cancer cells was just too exciting for me to ignore. And I finally decided to give it a try over the holidays in two thousand eighteen I loved it so much that started doing the twenty four hour fast weekly from Sunday dinner to Monday dinner, building up slow may not be necessary for everyone though. In fact, I had a few of my clients. Try the twenty four hour fast for the first time since I've been raving about it lately. And they just jump straight into the twenty four hour fasting without slowly building up, and they did just fine. So you may not necessarily need to do that. But it might be a good idea to to slowly dip into it. Number three, timing it, just right? The Sunday dinner to Monday dinner seems to work out pretty well. For most folks, it's nice to be able eat dinner with your family on Sunday night as your last meal of the weekend. And then you just need to make it until Monday night dinnertime to hit your twenty four hours. I think it's really helpful to eat dinner at around six thirty or seven on Sunday night. And then go to bed fairly early. Like sometime before nine pm. And so when you wake up the next morning, you've already got quite a few hours under your belt. So I'm actually going to share with you my schedule of my twenty four hour fast. And they actively that I do just to give you a reference of what works for me in case you wanna try something similar. So as I said Sunday six thirty seven having dinner with the family then in bed by eight thirty wake up Monday at five AM and prepped for the day from six to seven AM on Monday. I teach my fitness class from seven to eight I actually work on a output tasks like a major project then from eight to eight thirty I'm taking my kids to school and then from eight thirty to nine AM, I am doing gratitude and productivity journaling talked about that a lot on my morning routine. Episode non AM to one PM, I'm usually doing my personal training clients about time. And this is where the hunger starts to kick in for me about. At ten AM. But I find that the hunger pains at least for me go away after about fifteen minutes. So it's doesn't really lost that long. Then I get another second wave of hunger at about one pm. But again it goes away in about fifteen minutes and whenever the hunger pangs kick in. I drink extra water, and that seems to help as well. And then from one pm to three pm, I go back to working on the computer, and I do ninety minutes of an output task. So maybe it's a major project or editing the podcast or something after ninety minutes. I go for a ten minute walk. Now, this is based on science of the human brain being able to push for about ninety minutes. And then it needs a little break. So a little ten minute walk and then twenty minutes of an input task of something like Email or scheduling, doing a, call, etc. And then from three to five I start that cycle over again. So I'm doing that ninety minute output task again, working on a major project project, something complex editing show, then go for ten minute walk after ninety minutes, then put in twenty minutes of work on input Tasso, again, if there's Email or scheduling or calls or something like that. And then I usually notice this crazy sort of surge of energy it happens. You know in the last four or five hours of the day. It's almost like a euphoric feeling the has happened consistently. Each time I've done this twenty four hour Faust, which is pretty cool. This is just my theory. But I'm wondering if it's the body the body's way of saying, hey, you know, this is this is really good. I'm getting rid of bad cells, and creating new cells, you should do this again some time, and it's encouraging you by giving you sort of that euphoric feeling you can just a theory. But it's what I've noticed and then from five to six on Monday, I do my workout. So it's a dynamic warm-up strength training, posts workout, mobility. And then I usually do ten to fifteen minutes of sauna from six to seven. I'm spending time with my family and then at seven o'clock, I can break the fast. So since ate at seven PM the night before I'll be able to eat at seven pm seventy seven. Thirty on this Monday night, and then from seven thirty eight thirty against spending time with the family and at eight thirty it's bet. Okay. So that's my schedule of my twenty four hour fast day, number four have a nutrient dense last meal. I joke link call the final meal on Sunday night before the fast begins the last meal like one would receive before their execution as you would want with your last meal before you execution. You would want the same for this final meal before fasting which is a healthy serving of nutrient dense food the should include lots of veggies fruits, healthy, fat, high fiber and protein as much as possible should be whole foods if you heavily processed high sugar nutrient poor low fiber foods than you probably have a more challenging time. It'll be sort of riding the blood sugar roller coaster number five hunger pains are normal. I know this is a shocker, but you're gonna go through periods of. Hunger. What may be surprising? However, though is how quickly they subside and my own experimentation. I've noticed my biggest hunger pains occur as I mentioned earlier in my schedule when I would normally eat during the first time of the day, which is usually about ten AM. Then I got a couple more waves of hunger. Like, I said at one PM or so and then a few hours later, and then for the last few hours of the fast, they seem to pretty much just go away, and you have that sort of again energetic. Euphoric feeling a few of my clients have been experimenting with a twenty four hour fast lately, and they agree with this finding of few hunger pains during the normal eating periods. But then they seem to subside fairly quickly for everybody. Number six. Remember the benefits? Nothing makes it easier for me to make it through a whole day without eating than thinking about all of the cellular trash. That's getting thrown out of the body and all of the wonderful new cells that are being created. I think about my body having a rest from the incredibly taxing job of digestion and having time. To do the work that it was made to do. I think about all these cancer cells being recognized by my body and being thrown out before they have an opportunity to create issues. Most importantly, I think about how this could be adding years to my life to spend time with my family and friends. Number seven, huge boost of euphoria and energy. Like, I mentioned why was talking about my schedule. I get this big boost of energy, and almost this euphoric feeling in the last few hours of the fast. This happens by about our nineteen or so I choose this as a time to get my work at it. And as I mentioned with my schedule doesn't sound like this happens to everyone necessarily, but of heard similar findings for other folks experimenting with a similar schedule. Number eight, lots of water. I'm a pretty good water drinker on a normal day and always have my refillable bottle close by. But noticed on fasting days, probably drink at least three more of these bottles per day. The my refillable bottles about twenty four ounces. So that's probably about seventy extra ounces of water per day on that my fasting day. Sometimes hunger is really just dehydration in disguise. So think about how hard your body is working during this topic g process, it makes sense that you really wanna work hard to make sure you're hydrated. So basically drink water when you're thirsty drink water when you're hungry drink water when you're tired, you get the idea. Number nine are black coffee and plain t allowed in fasting. This depends on who you ask is actually quite a heavily debated topic. I had no idea the can of worms I was opening up when I began researching this. So Dr Steven brawl on the mind pump podcast will link to it in the show notes said that caffeine in coffee will spike cortisol and raise blood sugar, which he actually wants to avoid he actually recommends hot ginger tea instead of black coffee. Doctor Rhonda Patrick PHD in biomedical science and expert on nutritional health says that drinking black coffee actually breaks your fast because it has caffeine in it, and this affects our brain or gut our liver, etc. Anything that does this is gonna reset your Byrom clock. So you don't wanna have it. She says, however, other experts like Ben greenfield say that black coffee can actually enhance your fast by increasing. Fatty acid mobilization and by improving your metabolism. There's also evidence of improved a tough Adji with coffee a twenty four teen study in cell cycle shows an increase in tough Aegean, mice with consumption of coffee, both caffeinated and decaffeinated coffee. The researchers believe it is the polyphenyls in the coffee that caused the increase in toughie. So what do I suggest after all that? I actually had some brain fog during my twenty four hour fast. When I drink my usual, two cups of coffee now since brain fog can be a symptom of over caffeinated. I'm gonna actually experiment with water only ginger, tea and water and water with limited coffee now based on how I feel with these different methods. I'll make a call on whether or not I'm going to avoid coffee and or tea on my twenty four hour fast days for your first day. I would suggest less coffee than you would normally drink or no coffee at all. As the body seems to be more sensitive to caffeine in a fasted state. Number ten. Stay busy. The worst thing. You can do during a twenty four hour fast. Start thinking about how hungry you are. And how much time you have left. Keep the body and the mind busy to avoid giving in early work on a complicated task for your job. Go for a walk watch a movie, drink water, go outside and play with the kids run errands. Do some ability worker stretches if you have things on your to do list, and you wanna knock him out? This is a great day to get them done. But basically, just stay busy number eleven. Remember, you are made for this don't be scared like I was fasting as appropriate and safe for most adults we were designed to go without food and thrive when we occasionally take a break from digestion as discussed with the aforementioned atop itchy. But in two thousand nineteen in many parts of the world. We don't have to work very hard or wait, very long to get our food. We don't have to forge your hunt for food for hours or even days. Like, our ancestors did, but we have evolved to survive through long periods without food think about the survival of the fittest scenario where we have adapted as species to operate optimally in these times of famine, and then consider how often we are actually activating this part of our genetic makeup. Probably almost not at all. I think in the case of many modern humans. These genes are sitting dormant doctor Rhonda Patrick calls. This idea of waking up or turning on our genes genetic switches, she says that these genes get turned on during a period of good stress or her missus, a two thousand eighteen study in nature reviews, neuroscience, discusses how humans evolved to function well in a fasted state for both our brains and bodies by changing fuel sources through a metabolic switch or fat is used for energy after it runs out glycogen. Some insurance athletes. Call this fatter that tation each time. We eat replenish glycogen stores are liver and this actually can tied us up for up to fourteen hours for not exercising. It also mentioned how being fasted also causes cellular adapt -tations that improve overall brain function and resistance to stressors makes me kinda think this is something we should be doing number twelve doubled down fasting isn't the only way to activate a tough g exercise does a fine job of it too. According to a two thousand twelve study in nature. Researchers found that exercise can induce a tough Aji and skeletal and cardiac muscle the liver. The pancreas and adipose tissue in mice. We know that there is evidence for exercise improving long term health protecting against cardiovascular disorder inflammatory disease in cancer. The researchers in this study speculate that the exercise induced a tough. G may represent the cellular mechanism by which exercise can have these benefits. I would not necessarily recommend you do exercise the first that you do twenty four fast at least not very intense. But after you get a few of these twenty four hour fast on your belt, you might consider easing into some exercise during the fast. I've personally tried working out in about our fifteen of the twenty four hour fast. And also in about our twenty like the later workout better at sort of lines up well with that energy and euphoric feeling that I started to get into the last few hours of the fast, the early workout seemed to make me quite a bit hungry too. And I had to hold out longer to make it to our twenty four. Number thirteen the first meal, I've heard some folks suggesting that you need to be really careful with your first meal after your twenty four hour fast. And maybe even just start with a light snack. I don't really agree with that. I suggest just eating normal healthy meal. It should look like your last meal really in that it should be nutrient dense, lots of whole foods, fruits and vegetables, fiber, rich, etc. If I was suggests avoiding something or being careful, I would recommend going crazy like with a crazy cheat meal with lots of saturated fat and oil and refined sugar as this could actually blow up like a bomb in your gut. Besides you just did all this hard work, creating healthy new cells. So let's feed them healthy nutrients to thrive on at least right away. All right. I hope these tips benefits expectations in the sample. Schedule will help you be successful in your twenty four hour fasting efforts. And I hope you can add it to your regular weekly routine as appropriate. Thank you very much for checking out the show today. A few things you can do to help out boost health if you'd be so kind please subscribe rate and review the podcast in your favorite podcast out. Leave a review on the boost health Facebook page subscribe to the boost sell TV YouTube channel and follow my boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at mybookie dot com for links to everything along with more motivation and information until next time. This is Paul Sandler, saying goodbye. And find your now.

Facebook cancer caffeine Paul sanfer dole Google Aji Dr Steven Cabrera Mark Tasso Paul Sandler Faust YouTube Doctor Rhonda Patrick PHD cardiac muscle Alzheimer Ben greenfield
17 Best Fitness And Wellness Tips Of 2018   BHP44

BOOST Health

35:58 min | 1 year ago

17 Best Fitness And Wellness Tips Of 2018 BHP44

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. On your bounce. That is our goal here abuse. Welcome to episode number forty four of the boost health podcast. Today's show is a special best of two thousand eighteen episode where I review the most important tactics at covered in the last year. I learned a ton from my guests research, and has always personal experimentation and thought it'd be great to highlight the strategies that stood out from all the rest a couple of quick nouncement and we'll jump right into the show. Extra boost. I'm currently beta testing, a special members area on my boost health dot com called the extra boost. And this members area, I'll be able to share additional fitness and wellness tips. Workout videos, nutrition ideas, behind the scenes of what I do personally a community forum and more currently the members area is free and wrapping up the extra boost holiday wellness challenge. Just go to my boost self dot com and click extra boost from the menu to check it out. Boost health TV the boost health podcast is now available via video on the boost health TV YouTube channel, boosts TV. Also includes several awesome workout videos, including a new one. I just created the requires no equipment at all. I'll linked to the channel in the show notes in blogs. You can check it out and newsletter. If you haven't signed up for the weekly boosts newsletter you can do so by entering your name and Email into the form on the homepage of my boost health dot com. This way. You don't miss any boost health news. All right now here is episode number forty four seventeen best fitness and wellness tips of two thousand eighteen. Two thousand eighteen was a fantastic year because I took a chance and launched this company thinking that I had a wellness philosophy and ign- ethics -perienced to put together an interesting program the show hit over seventeen thousand downloads and forty three episodes. I'm excited about this accomplishment. And also about what is to come in two thousand nineteen this episode is a look back two thousand eighteen and collating all the best wellness and fitness information. I've shared in the last year, as you know, my goal with boost health is to be open minded, try new wellness tactics. And then share my findings the blog and podcast has included. New wellness research, I've come across valuable tactics that were shared by my guests as well as tips tricks hacks, and my experiences new and old I've learned so much in the process of creating this content in the last year. And I hope you've learned a lot too. If you're new to boost health this episode should give you a little taste of what we cover here on the show that said, let's jump into the best tactics that we shared on the show in two thousand eighteen I will link to all the episodes discussed in the show notes on blog if you want a deep dive on any of the topics we discuss number one be open minded and try new things. This is just as much a wellness tip as it is the very essence of my philosophy with boost health and how I coach this is the most important concept. I teach coach share and exemplify I had to learn this the hard way over the years in the beginning of my career. I will learn something in a course or training read an article or study research and come to a conclusion, and that was that unfortunately is not so black and white in the science of wellness and fitness. There's always new research coming out that forces us to think critically. About previously established notions in fitness, nutrition, mental strength, gut health, wellness, balance, etc. A positive and open attitude to new ideas and research paired with acceptance of changing your mind, or even admitting we were wrong is one of the most wonderful things about being human taking this open-mindedness applying it to your own self experimentation. With new wellness tactics is extremely powerful. If I helped even just a few people realize this in two thousand eighteen that I will consider it a huge success that is how powerful and important this concept is number two do full body strength training. And just like I mentioned in my show eight ways to improve health this holiday season. This one is non-negotiable since you can do full body strength training anywhere anytime with little or no acquitted in less than thirty minutes. There's no excuse and not getting this in full body training three times. Per week is preferred seek a maximize your recovery Andrew volume full-body training versus split group. Training is still debated in the fitness industry Meyer, article full-body versus split group training is easily. My most hip page on my boost health dot com on a daily basis. I included a few studies that show benefits a full body training over split group training, including hormone regulation, more calories burned and more muscular hypertrophy, also if you're someone who misses workouts, this guarantees, you hit all your major muscle groups each week actually have created several different full-body, strain, training workouts. I created one with no equipment one with dumbbells and one with bands on a link to all these in the show notes and blog they're free on the boost health TV YouTube channel, number three. Mobility is a must I talked about mobility a lot this year, especially after my show Joel the entire interest in mobility for me started when I couldn't perform a pistol squat. Which my buddy Jolie ginger completely schooled me on? He mentioned that mobility were changed his life as he effortlessly demonstrated. What is arguably the most difficult movement in fitness? What he didn't tell me initially was it took him three years to master the pistol squat, and that mobility is a journey and discipline all its own understanding that mobility is not flexibility is a key. Takeaway mobility requires body awareness, strength, coordination and flexibility. For example. You may have good ankle and hit flexibility paired with good strong body awareness. But you may not have the ability to do a pistol squad due to lack of strength and coordination. Now, mobility is something to evaluate on a daily basis as new issues can pop up and your goals can change my initial trouble areas identified were ankles, and hips, I've been struggling with a knee issue for months and two thousand eighteen and. I wasn't able to run for a long period with the long rest paired with consistent work in strength, mobility, and cool down I'm pleased to say I've been able to start running again in the last few weeks. The standout mobility moves at helped me with the knee where the squad hold and the ninety ninety stretch. Now, I got the squad. Hold in my dynamic warm-up of my full body workout with new equipment video which linked to the show notes and blog and the ninety ninety stretch can be seen in the video update from the holiday wellness challenge, which linked to and the show notes and blog as well. We talked specifically about mobility again in my episode would Danny Byrd. He shared his favourite, mobility movements. He uses as a coach based on the areas, people struggle with the most which are shoulders, hips and ankles, the one that stood out. The most was the shoulder impingement mobility tactic that he shared where you balance an Olympic bar across the trap easiest muscle. And then hold imposition. I have added this to my person. Regimen. Because I thought it was such a good one. Number four fast for short and long term benefits different types of fasting techniques. Have come up on the show several times throughout the year. There are loads of benefits to fasting which is likely why it's a hot topic. In the wellness space currently short term benefits of intermittent fasting such as twelve to sixteen hour overnight fast include increased muscle decreased, fat, decreasing stress as compared to a calorie restriction diet. I've been doing this overnight fasting for several years now, actually, and it certainly plays a role in my overall progress in health status, I feel have recently become interested in prolonged fasting, which is a fast of twenty four to forty eight hours. I two thousand fifteen study in cell metabolism shared this type of prolonged fasting can protect normal cells in organs from toxins increase autophagy, which is like spring cleaning for yourselves where damaged cells are removed a new or created and the exciting thing is. This even happens with cancer or cancer cells are actually killed off with this in mind. It seems that occasional prolonged fasting certainly has some long term benefits as such I made it a goal to complete my very first twenty four hour fast during the holidays this year. I had heard that others have had success when they do this from dinner time dinnertime, so you would eat dinner at six pm, for example. And then you would not eat again until six PM the next night. I decided to go for the twenty four hour fast on a quiet Wednesday evening after we finished all of our holiday travel. I finished eating at about seven o'clock that night. So I would just need to make it until seven pm the next night hit my twenty four hours. I typically do an intense cycling workout on Thursday mornings. But I decided to skip the workout as I wasn't sure how I'd respond to twenty four hours without food. Let alone on top of an intense. Aerobics session, I felt fine. All morning because I'm usually. Faceted this time, but at around ten thirty AM or so when I usually eat this was more challenging I drink lots of water in attempt to sort of squash these hunger pains, but the overwhelming hunger only lasted a few minutes and interestingly just disappeared. Then I had another wave hit at about twelve thirty pm. But again it went away quickly. I noticed a bit of brain fog during these moments and had trouble concentrating on work, but just like the hunger pains it went away pretty fast by around three PM. I thought this is really interesting I didn't really feel hungry anymore at all. And actually felt surprisingly energized. And Lert I haven't felt like I was energetic enough to go run or even lift weights. As I mentioned previously. I didn't want to add any major variables to this experiment. So I just wanted to see how I could do with twenty four hours without food first. And then maybe next time, I could experiment with workouts. So the energy had me feeling strong all the way until seven thirty PM, which is when I eight I've heard stories about people who continue to fast on for forty eight or seventy two hours that feel this euphoric energetic feeling as well and find it's easy to continue on just by staying properly hydrated with water. It's I'm intrigued to go for forty eight hours sometime soon, but I wanna try a twenty four hour fast with exercise and see I feel so at seven thirty pm, I ate a normal meal, which for me is vegetable curry with chick peas and potatoes. Also had an apple with peanut butter and flaxseed, and then I had some b twelve and multivitamin also had some dark chocolate for dessert, and I felt fine eating and I felt very satiated afterwards. I would definitely recommend this dinner to dinner twenty four hour fast method, but suggest doing some time in the overnight twelve sixteen hour fasting. I to build up before he try a twenty four hour one. Number five, maybe foam rolling isn't so bad isn't fun to admit that I might have been wrong in early two thousand eighteen I didn't episode called three reasons to stop foam rolling where I talked about how I was potentially overdoing this tactic. Specifically, I found that when I eliminated foam rolling entirely actually had improvement in an injured area based on research. I was worried that I was creating more star tissue and not massaging in the proper direction for muscle, fibers, blood, pooling, and retrospect, I think I was just Bom rolling too often to aggressively and with the wrong technique. I was doing full body aggressive smashing before. And after every workout sometimes multiple times per day, just overdoing it. This is not necessary or helpful also as rolling up and down the tissue. It seems that a better tactic is to roll into. To position that feels tight and then actually hold that position versus rolling up and down the affected area over and over. I'm slowly reintroduced this tool with a soft roller on my hips and outer legs to help with my knee issue using this stop and hold tactic. I think it's one of the strategies that's helped my knee feel better number six. Give plant based nutrition. A try a talked a lot about plant based nutrition this year on many of the episodes because changing to this type of diet five years ago had such a remarkable positive effect on my performance and overall health. This topic came up most prominently in my shows with Lisa tattoo rucci and Rebecca cappelli LIZA told her story of how she beat liver disease, and how her helper reverse diabetes on a plant based diet. We also shared stories of improved gut health and energy levels on plants. And Rebecca shared her own story of moving to plant based nutrition for health reasons, but also for the sake of the animals and our planet. She discusses her incredibly moving documentary called let us be heroes where she inspires us to affect change on an individual level. And makes us aware that the best thing you can do to reduce your carbon footprint is eating plant based diet. This is based on the study by university of Oxford that concluded that switching to a plant based diet can reduce an individual's carbon footprint by seventy three percent watching the documentary. And also being part of the panel discussion for her screening here. In Hong Kong has inspired me to move beyond my own performance and health on plants and to start thinking about this more holistically. I'm now thinking critically about plant based beyond my personal consumption to what I wear and what I'm doing to inspire others to change, maybe saving the animals and plants. Senate isn't the right inspiration or motivation for you right now. It wasn't for me five years ago. I wanted to feel and perform better I talk about all the benefits that I've realized by switching to a plant based diet including losing ten percent body, fat, increasing strength and improving. My endurance in my episode on going through this change willing to it in the show some blog number seven get ten thousand steps per day. I made this one of the goals during the extra boost holiday wellness challenge. Because it really forces you to be active throughout the day. I started thinking about this as I noticed there's lots of days where I do like a big bike ride completed in the morning, but I didn't come close to getting ten thousand steps per day in now tell myself it was okay because I got a good workout in the morning. But I know better a two thousand seventeen study showed that even if you exercise sitting too long during the day, we'll still increase mortality rate. A what does this mean, it means to sit? For a little while and Stanford law while at your workstation that also means you need to move often throughout the day. Number eight Nutro picks are better than coffee. Don't give me wrong. I love my coffee in the morning. Sometimes though, if I overdo it I can get a little jittery at also the ergogenic affect of the coffee seems to be short-lived. I had heard and seen in research that combined coffee with L thea Nin, and or adapted Jin's could help Mel out the jittery feeling while also improving the energy and even the cognitive abilities. I'd also heard that Nutro laments that use caffeine in place of coffee and combine L Feen and or data Jones had the same type of benefits. I wasn't sure about trying the myself though, I was intrigued then I received an Email from theorist Abdala who's the founder of AmEx nutraceutical 's and creator of a natural cognitive enhancing supplement called cognizant. Fierce wanted to know. Oh, if I be interested in trying to supplement and providing my feedback after thoroughly researching the product and his company, I felt comfortable enough to give it a try. We cover all the different scenarios. I tried including morning afternoon before workouts with without coffee excetera on episode forty of the show which will link to the main takeaways where that I felt a big difference in focus and longer-lasting energy when I took cognizant versus coffee and the best scenario for me was that I would take this Nutro pick in the morning, and then we'd have coffee three hours later and get the best of both worlds number nine. Stick to a morning routine. My blog and show on the ten tips for the best morning routine for health and productivity was one of the most popular of the year. I think part of the reason for this is it most people can relate most people have had one of those mornings where they energized and motivated and massively productive, and they want replicate this research has shown that check. Things off our to do list provides an increase dopamine. It makes us feel good to get things done. It feels good to be productive one of the ten tips. I include as getting up early you might say getting up early as obvious. I'm not talking about most days. I'm not talking about Monday through Friday, not talking about all days of the year. Except went on vacation. I'm talking about all days are days to get up early. Now, we just got back from an incredible family trip to Seoul Korea. One of the mornings. I thought I would treat myself to sleeping in. And I would just get my workout in later in the day when we got back from the activities. That day included taking our kids to crowded theme park. It was tons of fun. And the people are wonderful. But for me, there's nothing more physically and mentally exhausting than walking around a crowded theme park, waiting in lines, keeping our kids from going, crazy, etc. Etc. So when we finally got home at eight PM, or so the last thing I wanted to do was workout and my wife kindly reminded me that I should have got it done in the morning before everyone woke up like I normally do I win and I got it done. And actually I felt so much better after I finished. I'm sure you've had that happened before. But I learned a valuable lesson a lesson. I already knew but needed to be retort that I need to stick to this morning routine. Every day, no matter what. Now, interestingly merriam Webster defines, a routine as Habich a-all or mechanical performance of an established procedure. I love this inclusion of the word mechanic. Michael in the definition. And this sense, we could think of ourselves like a machine or robot. That is programmed to wake up early and be productive. It isn't a question. Adjust is number ten us speed of implementation tactic. The speed of implementation concept was introduced me this year by Dr Chris Sanyal on my show. It has great application for wellness tactics. But actually can be used for anything in life, really. And general it means to jump at opportunities as soon as you're aware of them versus waiting 'til everything's perfect before proceeding. Now, this is something that I have historically not been very good at I typically like VAT everything out before moving forward with projects for work or a workout program or even a Saturday afternoon with my family. I mentioned in the episode that the speed of implementation tactic reminded me of a type of project management that I studied in school. Sometimes when you begin a project, it's difficult to fully understand what the final product is gonna look like, and what changes going to need to be made to arrive at implementation with high client satisfaction this became especially prevalent as technology began changing improving so quickly with computers in applications. So a new type of management was developed called agile project management, and according to a two thousand fifteen article on content marketing institute dot com technology companies such as Google and Facebook started using agile project management methods to be innovative and do this by developing products as quickly as they could test them on real users change the product based on the user's requests, and then update the product again as fast as they can. And you can see agile project managing happening each time. Time you see an update for your app on your smartphone? When I thought about opportunities for myself in these terms, it made sense to attempt to be more agile opportunities would be less likely to be missed and any mistakes that occur could be valuable lessons along the way. I'm still working progress and being more agile and implementing opportunities with speed. But I can think of several major projects that I took on this year that I jumped into before perfecting everything at a time, I learned a lot from these. And I'm glad I didn't hesitate and miss the opportunities altogether. Number eleven active commute to work if possible I talked a lot about commuting to work specifically cycle commuting on several of my shows, including the ones jewels Doyle, David Hamby, and Ryan O'Neal and the health benefits of actively commuting to work are astounding. I think part of the reason for this is most folks who actively commute, we'll do it two ways. So two times a day. If individuals are stuck in a sedentary position at work for most of the day. You can see how being active multiple times per day would be incredibly beneficial. Just in case you missed the amazing research on the health benefits of active commuting and cycle commuting. I'll share them with you one more time and two thousand eleven a study in the Scandinavian journal of medicine and science in sports today systematic review of health, benefits and cycling, and they found that individuals who commute to work via bicycle are at lower risk for all cause mortality and cancer and individuals who are middle aged and older. It's pretty amazing. A study came out earlier this year in aging cell journal found that very exciting. Evidence is actually two thousand eighteen that cycling and other forms of fiscal activity most likely can drastically reduce the aging process of your immune system. The study noted that cyclists in their seventies. And eighties had an Yoon systems that looked more like somebody in their twenties because of their ability to fight off infections and possibly even cancer in two thousand seventeen the British medical journal published a massive cohort study on the active commuting including bicycle commuting. They tracked two hundred sixty three thousand four hundred fifty three men and women over a five year period. So this is a big study that took part in regular active commuting. So this is walking cycling or combination. And this was in England Scotland and Wales and the study found that cycle commuting was associated with a lower risk of cardiovascular disease, cancer and. All cause mortality versus non active commuters. And one more a two thousand study in the archives of internal medicine found that a daily by commuter has a forty percent lower risk for all cause mortality than non cycle commuters. So if actively commuting to work, especially via bicycle is a possibility for you. I would definitely recommend based on these studies. Also, if you can ride in with a colleague it can help built in accountability and community like we talked about with Ryan O'Neal number twelve use intra abdominal pressure. I a p when you're training and woods introduced me to this body awareness concept on my show with her. She describes it as creating a three hundred sixty degree pressure throughout your midsection with a muscle and breathing technique part of the reason this is such a critical technique is that it helps your brain feel stable in the joints of your body. I've practiced this a lot since. Cussing him with her. And it seems to help me the most when I'm running especially as been nursing this injured knee along I also like to use this Q on weight training exercises, like dead lifts rose and squats the real trick. I think is learning how to create this inter-arab domino pressure and still maintaining your breathing. Al share a link to video in the show notes in blog showing how important it is to maintain this interrupt Donald pressure. When you're doing way bearing activities like a back squall on running number thirteen train, your brain, mental strength and mindset came up a lot in the show in this last year actually did an entire episode on the topic where I focused on improving performance with different tactics, including anchoring, which involves attaching a positive image from previous success to adjust your like grabbing ear lobe. This is clearly a distraction technique to sort of trick the brain and the body. Into being more comfortable than normally would in a stressful environment. I mentioned these tactics have worked well for athletes like Olympic gold medalist, Chris Hoy from the UK I've had some success with these strategies when presented with something that gives me an exotic like training in heat or swimming. And I wonder if something can be done that is more permanent though, like a rewiring, for example. You may believe you're not good at blank or you're scared of blank or you're not a blank type of person. What if we could train our brain not to believe this an interesting article on positive psychology, program dot com talks about the neuro plasticity of our brains and this ability to rewire them, the article notes that clinician in cleary says the old wiring will still exist that wiring that Sinjin anxiety? And it's sitting there waiting to be triggered. But we can. Create competitive wiring in our brains that is of what we want to achieve. I think pretty exciting. So apparently, it takes a great deal of work to achieve this rewiring. And it can be done though, using Dopp give and changing thought patterns through recall and memory patterns, increasing body awareness and others. I put a few of these tactics to work actually on the ski lift a few days ago when I was on holiday with my family, and in the past I would say that I'm afraid of heights, I tempted to create some new neural pathways by saying that I quite enjoyed the right up the ski lift, and it was nice to see the views from out there. All the while. My kids were asking if I was okay. I told them that. I now enjoy the ski lift and that heights don't bother me. And they told me that I was in fact, still frayed so despite their efforts to derail me, I did feel a little bit better. That said it may be more effective to create this new. Rewiring for your brain. When kids are not repeating the undesirable wiring in background, number fourteen. Join a wellness community the benefits of a wellness community came up with almost every single guest on the show in two thousand eighteen also I focused and entire episode on this topic with guests, Bo crats, and she'll coli and how these communities can improve performance and accountability while fostering mentorship. We discussed a bit of research backing these benefits including a two thousand twelve study where researchers at Kansas state university found that people who exercise with some of the thought was better than them increase their workout time and intensity by two hundred percent. Also, a two thousand eleven study in the journal of sport and exercise psychology found that participants were able to hold a plank longer when working with a partner and increase their plank. Hold up to twenty four. Percent when working well with a more capable partner. Now. I know some of you are thinking that you prefer to be alone wolf and train just fine on your own, and I can respect and understand that I sometimes like just put on my headphones and enjoy a training session on my own. That said, it's helpful to know. There's someone waiting for you early in the morning for that cycling, workout or even to answer question. You may have about a tactic or someone about to new idea f-, you can be part of the boost health community by visiting our Facebook page and joining the conversation will link to that in the show. It's in blog number fifteen track your heart rate, variability or H R fee. Now, I discussed HR V a number of times throughout the year as a key metric to track and ensure that you're maximizing your recovery from stressors such as exercise and inefficient sleep. I discuss it in some detail in the. Sodi produced called how to listen to your body. You can check it out and see what tools are used to measure HR V in how to get started. If you're not already tracking a quickly summarize why it is important to keep an eye on. What is HR V? It's a measurement of variation in time between heartbeats it's not your heart rate, which is a measure of your heart rate over one minute. This is a measurement of variation in time between your heart beats our autonomic nervous system or a NS what actually controls the variation between heartbeats along with other somewhat important things like breathing the sympathetic comparis- sympathetic nervous systems comprise. This oughta onomic nervous system. The sympathetic nervous system is also known as the one that preps. The body for flight or flight, you can think of it like intense, physical activity and the para sympathetic nervous system is also known as the rest and digest system as it helps calm the body down a research. Shown that when the body is in sympathetic fight or flight mode. It has a low HR V, and when it is in para sympathetic or rest and digest mode. It has a high HR V as you might have guessed having a higher. HR V is good as it shows the body's ability to be resilient and change from sympathetic to para sympathetic mode. A once you've established your HIV baseline for yourself. You'll be able to find tune your workouts in recovery tactics. Based on that morning score. For example, if you had a super intense strength training session planned, but your HR V score was well below your baseline that morning. Then you know, you would wanna do it much easier session and incorporate lots of para sympathetic promoting activity like breathing exercises and meditation number sixteen take care of your gut gut health came up quite a few times on the show this year most prominently, it was something that p Fisher ni- disgust. When. He was on one stand up point that he made was that one of the best things you can do to promote gut health is lots of high fiber foods as this will feed the good bacteria and greatly increase the proliferation. I pop aside that when I switched to plant based diet, I was getting so many more high fiber foods, like fruits, vegetables and beans. This was certainly a key factor and helping me get rid of my personal gut health issues. I also brought up gut health in my show on five nutrition tips for everyone I mentioned that eating probiotic foods like high-quality yoga, which doesn't have to be made of dairy, by the way, sauerkraut dark chocolate pickles and kimchi can help increase bacteria in our gut. I also noted that there are so many neurons in our gut more than in our spine actually that it's being called our second brain most of the information in these neurons is actually sent up to our brain. And can contain information on mood stress and feelings. We still have a lot to learn about gut health, and it is becoming very heavily research. Now, it seems clear however that taking care of your gut is very important. And if you feel unwell or stress could be your gut trying to tell you something. Number seventeen know-how balanced. You are as you may know, the tagline of the boost sell podcast is find your balance. And I'm obsessed with searching for wellness balance on a daily basis and helping others do the same. I get frustrated when I hear people mention work life balance because while it is good to on your career to be balanced with the rest of your life. The life portion has lots and lots of layers that need to be reviewed. In fact, there are seven dimensions of wellness balance that need to be considered. These include occupational, social, intellectual physical, emotional, spiritual and environmental you can read or listen to my show in the topic to deep dive into each of these dimensions in my examples of each is very useful to understand what each of these areas include and spend time considering not only how well you're doing in each dimension. But also to consider which ones may. Require some time in improving pay attention to all of the dimensions. And put more energy toward the ones that need more work and keep in mind that this mainly deflects on a daily basis when different stimuli present themselves. Thank you all very much for listening to the show today. A few things you can do to help out boost health if you would be so kind please subscribe rate and review the podcast in your podcast app. Leave a review on the boost health Facebook page subscribed to the boost health TV YouTube channel and follow. My boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more motivation and information until next time the Paul Sandberg, saying goodbye and find your.

cancer Facebook Nutro Ryan O'Neal sympathetic nervous system Scandinavian journal of medici Paul sanfer Hong Kong Danny Byrd university of Oxford Jolie ginger Meyer Andrew Joel
Plant-Based Diet Nutrient Breakdown  Prevent Deficiency and Thrive  BHP52

BOOST Health

18:31 min | 1 year ago

Plant-Based Diet Nutrient Breakdown Prevent Deficiency and Thrive BHP52

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Your balance thousand goal here at home. Welcome to episode number. Fifty two of the boost held podcast today. Show features a special focus on evaluating nutrient intake on a plant based diet. I'll be covering which nutrients to watch for deficiency in the truth about protein needs the new SuperFood that will get my calcium in iron levels up all by itself. A full macaroni breakdown of normal day in a whole foods plant based eating world. A tool to assess your macro nutrient and micronutrient needs based on your age, gender, weight and activity level. What research is showing us about plant based eating versus omnivores eating a nutrient profile perspective and much more. I couple quick announcements and will jump right into the show. Extra boost guides. I just released the very first extra boost guide. These guys will be focused to to'real 's on various wellness topics that I see a need to provide a little bit of extra instruction on the first guy is for a full body strength training program with no acquit required. This is a thirty seven page document that has pictures descriptions, videos, and audio cues of all the different movements. These are the exact Hughes that I use in my personal training sessions to give my clients the best results possible, a dynamic warm-up, full body, workout and cool down are all included. It's great for workouts, while you're traveling workouts at home or even just get some new ideas for your workouts at the gym. I will link to this in the show and blog, so you can check it out Facebook group joined the boost health Facebook group if you haven't already done so. Created this group as a separate place to share wellness tactics. Inspire each other try new things and have some fun to join just click on the link for the Facebook group at the bottom of the homepage of my boost health dot com. Boost health TV if you're watching the boost health podcast right now, you obviously already know about tell TV, but if you're just listening just to let you know, there is a video format of all of the podcast now on the boost health, TV YouTube channel all linked to it in the show notes and blog so you can check it out and newsletter. If you're not already signed up for the weekly boost newsletter. It's really easy. Just go to my boost health dot com. Puts your Email into the form on the homepage. And this way, you won't miss out on any boost health news. And Lastly, I tunes issue recently had a little issue with itunes where I had my title of the show and the byline and the show was too long as too many characters, and I tunes actually pulled boost health off of IT directory for a little while until I changed the title and the. Byline to the correct character max and reapplied and got the show back on. So it's fine now, but you may have to resubscribe to the show because it's under a new idea now. So check on that if you're a subscriber make sure you're still subscribed. And if you got unsubscribe, please resubscribe, and unfortunately, I also lost all of the ratings and reviews when I changed the title and byline, so please, please. If you don't mind go back in and rate and review the show if you've already done it. And if you haven't done it that would really help to it helps with new listeners to know that the show is good quality and worth listening to. So thank you all so much for understanding. And I really appreciate your help on that. All right now. Here is episode number fifty to plant based diet nutrient breakdown prevent deficiency and thrive. Anyone who's switched to a plant based diet has heard the normal set of questions and remarks from friends and family and colleagues how do you get enough protein? What about fish? What about eggs what about dairy? How do you get enough calcium? I don't think I could live without my fill in the blank. I'm just not sure this type of eating is for me. I exercise a ton. And I feel like I would need more calories than I could get just from plants. These are just a few examples, and these are not bad questions and comments. There are things that I thought about before I started on this journey myself over five years ago. He can't help it how these feelings and concerns when you've eaten a completely different way your entire life leading up to that. It's totally normal to wonder if you're going to be able to perform at the same level with such a major shift in your diet since I'm often. Asked how I get enough nutrients to keep and put on muscle while training aggressively in both cardio and strength disciplines. I decided I finally go ahead and break it down for a day. I'm not suggesting this is the holy grail of nutrient breakdowns. In fact, I even highlight a few opportunity micronutrients for myself. Instead my goal is to show that plenty of nutrients can be acquired through plant based nutrition even for athletes now, I'm not a calorie counter or a macro nutrient obsess or at all, but I do have a few self induced nutrition rules that I follow number one. I fast every night for at least twelve hours number two. I fast once per week for twenty four hours number three. I only eat plant based whole foods number four. I eat only when I'm hungry. If it's been more than two hours since I ate last and I'm not fasting number five. I make sure to eat fruits veg. Ables healthy fat protein and carbs with each meal and number six I supplement daily with b twelve a multivitamin five grams of master pattern amino acids and five grams of creating first let's take look at dietary reference intakes to establish a goal now, I use the dietary reference intake calculate or DRI, and it's on the USDA website. And it was created by health and medicine division of the national academies of sciences engineering and medicine, I'll make sure link to this in the show, notes, and blogs, you can check it out. It does appear to be a purely scientific tool to help healthcare professionals recommend general nutrition guidelines based on age, gender, height, weight and activity level. It does not seem to be tainted with any obvious influence from big agricultural like some other tools, for example. If you look at the cheese my plate tool, which a lot of Americans are aware of it still has this little circle on it that says dairy in the middle. As a category all by itself along with fruits and vegetables, grains and protein, what is dairy doing there? Well, I think we all know what's going on there. Anyway, DRI the calculator that I use seems to be free of this kind of influence so I decided to use it for reference with my plant based diet to see how I was doing. So I put in my inputs into the calculator gender male age, forty height six foot zero inches way to one hundred seventy four pounds activity level, very active. Now, this is the highest level for my listeners outside of the US. Don't worry it has the option to do the calculator in the metric system as well. After you put in your details generates a nice little report for you. And it tells you what your needs are for calories macronutrients and micronutrients, which is your vitamins and minerals. Mine came back with macro nutrient requirements of three thousand six hundred and five calories between four hundred and six and five hundred eighty six grams of carbohydrates. Sixty three grams of protein and eighty to one hundred and forty grams of fat. So the question you might be wondering is could I hit all of those goals on a plant based diet? Well, let's dig into that. I'm going to share a typical day for me, which consists of four meals and a dessert, and I'll put all of the details of this in the blog if you want to look at it more closely the four meals in the desert, some days, those four meals are exactly the same which I know might even sound a little bit crazy to some of you. And then some days the fourth meal is actually something that we use out of a cookbook client of mine gave me called everyday kitchen by the richer as really really good. There's actually a recipe in there. As a good example, the firecracker chick pea salad with peanut dressing is super nutrient dense it serves up twenty two grams of protein, and it adds a little spice in your life. It's really good. But for simplicity sake, I'm going to go ahead and use the same meal for all four. For now, usually eat my first meal at about eight thirty I used to wait until a little bit later to get a couple extra hours of fasting. But I don't feel the need to wait this extra hour to now since I do a big twenty four hour fast each week. Now, I just make my goal twelve hours or more daily fasting overnight as I mentioned earlier, I still eat the same number of meals for and the same foods, but the daily feeding window just starts and finishes a bit earlier the main part of this meal except the apple and peanut butter is the vegetable curry, which I'll share the link to my recipe in the show notes and blog I love this recipe so much I've been eating it for years almost daily you can see when you look at the totals of the meal at has a healthy dose of nutrients, the fats at twenty seven grams that might be alarming to you at first, but it's actually mostly non saturated fat. It has seven hundred fifty nine calories. One hundred one hundred six carbs. And twenty seven grams of protein, it's very satiated. And when you run the numbers overall four meals, adding all four meals together, you come up with three thousand four hundred seventy one calories. One hundred and fourteen grams of fat one hundred and ten grams of protein, which might be surprising to some folks and four hundred thirty carbs, and again, you can see the details of all the different ingredients in the blog if you're interested now, I'd be lying. If I said, I didn't have dessert even though I don't have this every single night will go ahead and included here. So my post dinner enjoyment includes a bit of dark chocolate. It's about one third of a serving size and two glasses of red wine. This little treat ads. Four hundred thirty five calories. Six grams of fat one gram protein and six carbs. So if you add all four meals, plus the desert together, you actually will see that. I'm very close to what the DRI calculated that I needed earlier. My overall daily calories were three thousand four hundred seventy one and the DR I recommended three thousand six hundred and five so let's less than two hundred calories away pretty close. My total fat was one hundred and fourteen grams and the DRA range recommended between eighty and one forty so I'm right in there. My protein total was one hundred and ten grams and the DR I recommended sixty three grams. So I am over that by good bit. Which is good to see and my carbohydrate total was four hundred thirty grams and the DRI range was from four hundred six to five hundred eighty six right in the proper range there for carbohydrates as well again, this is based on my age, gender, height, weight and activity level. So it's a pretty good assumption. Of what I would need on a daily basis, I was pleased to see how in line my diet was with DRI, especially since it was entirely by happenstance, as I mentioned previously, I was just focused on eating a whole foods plant based diet and getting a healthy fat and protein with every meal, and how some folks get a little obsessed. I think with macro nutrient percentages, but I included them here out of curiosity. My intake of four hundred thirty grams of carbs at fifty four percent of total calories as probably enough to make somebody in the ketosis, dia blush. But I personally think it's a little silly to completely focus on or remove and entire macronutrients carbs. Yes, let's limit our refined sugar intake. I agree with that. But we need fruits and vegetables and the naturally occurring fiber in those while there's always likely to be fad diets that focus on a particular macro nutrient it seems folks are starting now to become aware that this may not be the best strategy it twenty eighteen. In JAMA showed that macro nutrient ratio differences. Do not make a difference in weight loss. I e low carb blow, fat, etc. The study was one year long and it had over six hundred participants. So we talked about macronutrients what about micronutrients, I think I personally may have a few opportunity areas in getting enough micronutrients. But this just requires a little bit of planning to overcome a twenty eighteen study in nutrients found that a completely plant based diet is suitable during pregnancy lactation infancy and childhood provided that it is. Well, planned, I like, this example, because the one body that's likely working harder than a daily exercise or like me is a pregnant or breastfeeding mother. The researchers noted that is important to keep an eye on protein, fiber, omega three fatty acids iron, zinc, iodine calcium vitamin D And vitamin b twelve now I. Honestly, hadn't looked at my intake on some of these until I was writing this article, I found a nice online resource for nutrient content in vegan foods, it's called the vegetarian resource group or VR g gives you a nice list of plant based foods for each nutrient and the amount of the nutrient rich, for example, if you look at calcium, and I'll link to all of this in the show notes and blog if you look at calcium on the website, you'll see that a Cup of kale has one hundred and seventy seven milligrams of calcium. Now, if you look at my requirements, and the DRI calculator in that particular micronutrient calcium, you can see my recommended intake of calcium as a thousand milligrams. So that's a lot of kale. Luckily, I get some in the fortified plant milk and my multivitamin. But I wanted to get more from a whole food source and looking at the list on the VR G website. I saw black strap molasses sitting prominently at the top of the list of calcium. Rich, vegan foods at four hundred milligrams per serving another opportunity for me based on the foods that I eat appears to be iron. I get some in lentils and chick peas and spinach. But I wanted to get in a bit more. I checked out iron on the VR g website, and what is sitting on the top of the list as the best plant based source of iron good old black strap molasses again with a whopping seven point two milligrams per serving this is almost all the way to my daily eight milligram iron goal. I'll be eating this SuperFood daily going forward. I have heard some folks argue that if a plant based diet is so great, then why do you have to supplement? The truth is the plant based diet gets you far closer to overall nutrient needs, then a standard omnivore diet. A two thousand fourteen study nutrients compared the nutritional quality of vegan. Vegetarian semi vegetarian Pesca vegetarian and omnibus diets. The researchers used the healthy eating index or HEI scoring system to value. Each of the participants diets and found that the vegan diet scored the best while the nevarez diet was the worst. Furthermore, the researchers found that the vegan diet had the lowest total calories better fat intake profile and highest dietary fiber this was in contrast to the amid numerous diet, which was the opposite in each of these categories one hit against the vegan diet was the low levels of calcium, which I've had a few people questioned me on. I've already addressed however, how I'll be personally attacking this going forward with black strap molasses which will easily get me to my goal. So there you have it a plant based diet has all the nutrients you need. Yes. You should eat mostly whole foods. Yes. It's. To require some effort and some planning, and yes, you will need to supplement b twelve. Now that said it is most likely going to have a lot less holes nutritionally than a standard. I'm never a style. I talk more about how I lost ten percent body, fat gain strength and improve sport performance after switching to a plant based diet and an article that a link to in the show some blog you can really thrive on plants. Thank you very much for listening to the show today. A few things you could do to help out boost health of you'd be so kind please subscribe rate and review the podcast and your podcast app. Lead a review on the boost health Facebook page subscribe to the boost health TV YouTube channel and follow. My boost health on Instagram, Twitter and Facebook, you can also visit the boost south website at my boost health dot com for links to everything along with more, motivation and information until next time. This is Paul Sandberg, saying goodbye and. And fine your.

DRI Facebook Paul sanfer YouTube US ketosis Hughes USDA Instagram Paul Sandberg apple DRA JAMA Twitter four hundred thirty grams twenty seven grams
Where Pain Actually Comes From And How We Should Treat It   BHP45 Featuring Maggie Downie

BOOST Health

1:18:24 hr | 1 year ago

Where Pain Actually Comes From And How We Should Treat It BHP45 Featuring Maggie Downie

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Fun your balance that is our goal. Hugh had boost. Welcome to episode number forty five of the boost health podcast. Today's show features special guest, Maggie Downey. We talk a lot about pain. What if our traditional thoughts on how to deal with pain or even where it comes from are not accurate? A really enjoyed the show with Maggie and have already been applying some of the strategies we talk about to my daily life a couple quick announcements and we'll jump right into the show. Boost health TV the boost sell podcast is now available via video format on the boost health TV YouTube channel, boosts LTV. Also includes several awesome workout videos, including a new one. I just created that requires no question whatsoever. A linked to the channel in the show notes, and blogs, you can check it out and newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so by entering your name and Email into the form on the homepage of my boost health dot com that way you don't miss any boost health news. All right now, here's episode forty five of the boost held podcast were pain actually comes from. And how it should treat it featuring Maggie Downey. All right. My guest on the show today is Maggie downing Maggie is the founder of personal euphoria. It's a fitness and wellness company where she's been helping her clients reduce pain since two thousand and five. She also co-founded peeps and motion. And it offers workshops for wellness which are programs designed to keep people moving and reduce pain. Now lives in Connecticut, which for my international listeners that's in the US and she enjoys doing planks in different parts of the world. We were talking early. She's traveled to lots of really cool places. She seeking adventures she likes coming mountains and eating chocolate. I like my dark chocolate to she loves being in motion that when she's not you can find her researching the body to better understand how movement can help us live and feel better. I love that. And Maggie also just recently wrote a book, it's called keep moving take steps to relieve pain and improve your life is actually just published. In late two thousand eighteen and right now, it has perfect reviews on Amazon, and I read a little bit of it's actually really really cool. So maggie. Thank you so much for joining the show today. I really appreciate it. I'm really excited to be here. I'm looking forward to this conversation. I think it's going to be fun. I am too. I am too. I'm especially excited to talk about pain. Like most people I go through periods where I experienced pain and try to work work through it and work around it always excited to learn new tactics for that. So can you tell us just a little bit more about your background and experience, and how you got to where you are with wellness and paint theory. Sure. Well, my background is actually I went to college as a history major. So I have my degree in history. And when I came out of college I taught high school and I worked at the Mark Twain house in museum. So I was in like historical literature, and research and accidents wound up in fitness, basically, I joined a gym once I got a job that I was sitting at a desk. Fervid part of the day. I was antsy, and I was struggling to figure out my boss, basically, my whole workout routine that had always been a part of my life. And so I joined a gym and started taking plot class, and I loved it and eventually the instructor left in the gym said to me if you'd like to take over this class, you'd have to get certified, and I was like ultimately do that. I loved the class. It seems like fun, and I got certified and about two years later, I left my job at the Mark Twain house to start personally for ya. And it just continued to grow. I worked with variety of clients. But I was really intrigued by my clients that came to me in pain or actually any other client because eventually like you said, we kind of all wind up in pain to deal with at some point in our life. And those would be the things that you know, it wasn't necessarily the standard plot exercise that would always work. So I would start doing research on what would work for this person. And then through stop plots, which is who I'm trained through I took training in injuries and special populations. And I just became more and more fascinated with it and had like years and years of research, and as I worked through my own pain journey. I realized that I felt like I had some tools that were really helpful that seemed obvious to me because of how much about the body, and that if I could only get them out to people it could really help people because there's pain is complicated. And I wouldn't want to sound condescending or make it seem like of you do these five things you'll be paying. Free. It isn't always that easy. But there are certainly are simple changes that people can start to make to help relieve and reduce pain. And then there are patterns, you can take when you need more serious work, but there's like always options. So that's what kind of got me to the book overtime. You know, will you out there in the field? And you're getting experience, you know, as a plies instructor personal trainer, whatever you you start to find your own personal niche. I think as as an instructor in you find cues that you like that sounds like you found out that you're pretty good at helping people have good body awareness. I think that's one of the great things about plots as as body awareness, and it sounds like through instruction without you're able to help people understand more about their body and how to eliminate pain. Right. I mean that must have been what partially inspired you to to write this. Yeah. I mean, I think that's definitely a piece of it. Right. Like, I love movement. So I definitely find all thing all types of women rewarding. But when a client comes to you, and they don't want to have back surgery, and they are out of they haven't had back surgery now for like five years because they've been consistently coming, and I don't feel like I take credit for that. I think I help in the process, but they have to show up into the work. But I do feel like if we moons more. If we use other tools massage chiropractic work, there's lots of options in if we find the right things for us. We can ward off surgery or delay it and heal faster from necessary surgeries and just move better. And enjoy the life we have. So when you're helping someone gets alike enjoy life better like my jobs. Great. Absolutely. Well, I think that's great too. I mean, how gosh man paint is so interesting to like the just the back. Just I know I really like your protocol about keeping people moving like we've seen in study. After study just even looking at back pain. It's much better to keep somebody doing basic movements instead of just laying there in their bed. They're going to heal much faster if they work up a protocol a safe protocol, but a protocol where they're moving instead of just just lying there waiting for their body to heal. And you know, you're see studies where there's people that have like slipped disks on x Ray, and they're living with absolutely no pain at all. They feel fine. And then there's somebody, you know, clinically looking out there their information in their x rays, and they have absolutely nothing wrong from what you can see, but they're an incredible pain. So I think there's a lot we're going to talk about this more a lot later. But I think a lot of it can be mental break through some barriers to. Well. It's absolutely. True. Because in fact, some of the research shows that when you just tell people the fact that you just pointed out right that you can have a terrible looking x Ray, and no pain or you can have an x Ray that looks fantastic. And being a lot of pain when you make people aware of that it helps them get out of pain just knowing that what you see on. The x Ray is not necessarily fact or directly linked to the pain is helpful and one of the interesting things to me about back pain is that we have these deep stabiliser muscles. And every time we move bear meant to engage without us thinking about it. So the key goal or pelvic floor. That people are probably familiar is one of them the transverse abdominal, which is the deepest add muscle is one, and then you have a bunch muscles. Call your multi running to your spine. They are all meant to engage before every movement. When you sneeze when you twist when you pick up a piece of paper, and they know when people have low back pain that this stops happening. For some reason, right? When you need your stub stabilizing muscles, the most because you need that support. They've kind of left you, but you can kind of train yourself to actively engage at least the TA and the pelvic floor to help stabilize before movement. And that's like one of the things that it's like people have back pain, and they don't know that they're missing a great opportunity to help support their own spine. That's a really good point. And that's interesting. And then again, just shows you it's exciting that there's more and more interesting research coming out now about how there's protocols beyond just the go. Do your PT for two weeks, kicked out kicked out, and then sort of hope to try to figure it out on your own. There's so many different tools that we have access to now, and and more of us that are sort of on the other side of the fiscal therapy. We're starting to figure out ways to sort of bridge that gap because it is a gap at least in western medicine. You're not going to heal too many people in two weeks. But that's what a lot of people's coverage covers, and so we have to figure out a way to get people back to one hundred percent without having to keep dump. Them through the system. Well, I also think like I'm a major advocate for physical therapy. I think people should go more often they should send us before were injured. So it can be prepared for injury the future writer prefab yet. Yeah them, but I do think one of the problems with some of the ways it structured is the first time you meet with your physical therapist. But then a lot of times they're seeing multiple people at once in your kind of on your own and that structure can work for certain injuries and certain people, and they might get results. But other people they need very specific queuing and subtle adjustments to make sure they're feeling it in the right spot. And that means a lot more of one on one contact and. I think a lot of PT's with love that option. It's just not the way it's structured, you know, and that that's a piece of the problem. Yeah. That's a good point. I I remember when I was rehabbing a hamstring injury out of really really good, physical therapist. But you know, they're seeing I mean just in the hour that I was there. I think five or six different people. It's just it's just crazy. It's it's too much and I had good body awareness. I'd hate to see what would happen to somebody like to your point. If they really need extra queuing in an an extra personal touch that the probably not getting it. No. I completely agree. I've had the same thing. X? I've worked for the next one physical therapist same thing. They had to see multiple people. And I had the exact same thought. Like, I'm lucky I know my body, and it it's not the therapists fault. No. Well, I want to hear the process of of writing your book. I think I heard in another interview with you that you started the process about three years ago, but I'd like to know sort of what what made you feel like you needed to write this, usually people are inspired by by something or multiple things to to write a book, and and who should read this. All right. So well, I love writing I've always enjoyed writing for as long as I can remember I've written a blog for probably like ten years now. And like I said I had been doing this research and kind of just accumulating information, and I think the real inspiration. I said I'm gonna take all this research and start writing came from like two occasions in the same week where a client came up to me after class and was like, you know, my back is hurting. And I was like, you know, when you're standing play with where your hips align over your over your ankles, right? Like just notice if your hips are putting forward and try to shift them back and she came back the next week. And she was like, Wow, I've been doing that feels so much better. And it is not always that easy. Right. Sometimes it takes more work than that. But when I had like two of those back to back. I was like man, I just can't say enough to people in. There are some thoughts that if I can get it out on a YouTube video if I can get it out in my classes, if I can get it. Out through a book every way to reach people is worth trying. So who should read my book, I wanna say everyone because I really like if you read it before you were in pain, you'd have tools to post we're all going to. We're all gonna wind up in pain. We're never gonna stop that. And it's not even always negative thing. Right. It can be helpful. But you could have the skills to help you get out of it faster to prevent it in a lot of issues and scenarios in life. But I'm well aware that is unrealistic even in my own body when I know I have an old injury. I should still be working on once that pain's gone. You're not motivated to solve right circle. You're talking about. So I think realistically people who are in chronic pain. They've had something nagging at them or bothering them for a long time or a loved one of someone in chronic pain needs to read this book because while there's one chapter that actually gives you exercises in tools, and hopefully they'll be some in there that help any specific individual it also gives you the most recent research on pain theory, and a little bit background on how it works because we know if people understand that they have more success with all the exercises and coming out of pain, and then it's also very much a story. I didn't want this to be a textbook. I didn't want it to seem like just an exercise manual. So I tell stories of my experience with pain my experience with movement, my friends, my clients, and I try to make it very conversational. So my hope and the feedback I've gotten is that it reads like you're talking to me, and we're friends having a conversation. Because I know not everyone is interested in movement and the body is I am. So it's like all the most interesting pieces in a story. That's great. And I think I remember hearing you say that you worked with an artist on on making like the the graphics in the book like fun and interesting in making it easier for people learn some of the different components, right? Yeah. Absolutely. So I reached out to a friend of mine from high school who's a cartoonist his name is Ethan Harper, and I asked if he would draw cartoons for the book because I really did. I wanted it to light hearted fun. I wanted it to like sometimes make people laugh or be a little silly. Because all of those things also help with pain, you know, laughter enjoying things looking forward to something. So he drew the pictures for some of the exercises. I took pictures of my clients than he cartoon of fide them. So that brings me a lot of joy to. Food through the book and see cartoons of people. I actually work with fun. And know that they're a part of it that makes me really happy. That's that's neat. And I think that's the right answer. I mean, I think about who should read it. I really think that it all ply to to everybody and give everybody tools and now I say take two percent from everybody. There's going to be things in there that people are going to be able to apply to their lives right away. And and whether it's something that they're going to use on an old chronic injury or something they can use to help pre hab as we were talking about. I think it'd be really excellent for people to check out so wanna talk. Yeah. Yeah. I'm sure I want to talk a little bit about we alluded to this a little bit earlier. But you know, what we're seeing in western medicine. You know, people getting driven through physical therapy therapy a little bit too quickly. But also like our opioid addiction in the US, and whether or not we're really treating pain the proper way I wanna. Hear your take on. You know, what are we doing wrong with painkillers and rest in icing and movement, and what better way to potentially attack than we are currently in the west? I think we have to educate people and change mindsets. Because understandably especially like in our very fast paced lives, we want the most easy and immediate way out of pain. And so a pale seems very promising and that leads to an opioid crisis and addiction, and I know Connecticut in particular has a very high opioid problem. So the state I'm from really is challenged by that. And the the problem is that on one level. They know that opioids Ken doll pain. And so it can be relief. But it can also increase pain making you need more and more opiates because the body knows it's in pain it wants to signal signal you that? And when you try to block it goes, oh, she's not getting the signal. I need to send more I need louder. Right. And so they do know that for many people opioids actually increase pain. Unbelievable similarly at and again, it's not that. I'm totally blanket statement anti anything because a pill can be great when it's used right and orthotic can be great people put a narcotic soften. And they are immediately taken out of pain anything that can get rid of pain is promising and helpful, but neither of those things actually fix the root cause they're both a band-aid or masking the problem. So if you take that orthotic out, or if you then get rid of that'll be you still have the pain that you started with and until we take the time to solve that. We're not going to get out of pain, but that has to come from doctors, educating and encouraging people that way and for people being willing to take more time to solve their problem. What you just said about the orthotics may be think of of. Excerpt from Kelli, Kelli Streit's bookcase star. I'm not sure if you're familiar with him he wrote a book called ready to run. And he's got this picture of a woman who has been in orthotics for God knows how many years and there's a picture from behind. So it's the back of her leg the back of her foot. And so you can sort of see her ten to Cal Kansas is basically almost like at a ninety degree band. It's really scary looking. And of course, her her arches are completely caved in and flat. And so what her doctor had done with her? I said, okay, Bye-bye orthotics, we're going to slowly transition you out of those and get you in just a basic flat to the ground foot with know the yucky stabiliser stuff that they throw in shoes nowadays. So just a basic sort of flat to the ground skate shoe and slowly moved her out of the orthotics completely. And I think it was a year or two later I'll put a link to this in the show notes. She actually had restored arches and the back of her foot that that tend ocal Kanus was almost completely. Straight up and down. It was amazing. And to your point. Yes. Maybe immediately using that are thought to remove pain was the answer. But the doctor should have been saying this isn't forever. This isn't for life. This is just the temporarily yada pain, but let's slowly transition you into something that's actually going to give you something because let's make the footwork like a foot. Right. Not not with the band aid to your point of for the rest of your life. Yeah. I once had a sports medicine doctor say to me that we accept orthotics as a way of life. If anyone ever said, oh, you need this neckbrace on. You're never going to get out of it. We would never accept. That that's a good point. Yes. Eight point. And it is the same thing. It's a brace. It's there to support you. But if you don't have sound feet, it's going to trickle up and eventually your knees are going to hurt. And so you need to like actually do the stability. We don't just like, you know, we want six pack ads. We never think about exercising. Our feet, and what they need to enable us to have six pack dad's. You know, a lot is the elders some of the elders who are people who trained under Joe plot. He's in we're teaching into their eighties nineties. They used to say that if someone went to Joe Pilates with back pain. He might spend thirty minutes on your feet because if you didn't get your feet rate, you he felt you couldn't get anything. Right. Oh, that's so smart. And it's I mean, he obviously knew the kinetic chain. Well, you start it from the ground up. You do the same thing with ergonomic evaluations. I know of gone and done a few of these and somebody will have like, you know, the sit stand workstation, which has all the crazy, and it's good to change positions as you. Should through the workday, and I'll have a female she'll have like perfect, you know, good sort of brace neutral spine, and she'll have a ninety degree arm bend and she'll have monitor. So she's just you know at a forty five degree tilt. So she's not over extending our understanding. And and everything looks good all the way down. And then you look at the floor, and what she wearing high heels nothing from their up is going to be right because it changes your access in. So it's all wrong. And so getting him to at least have a pair of flats at their desk. And then of course, as soon as you change in a flats will then everything else has to be adjusted her, you know, the height of monitor the height of and I shouldn't say her her because guys were high heels to two offices to those you know, half inch quarter inch high heel on most gentleman's dress shoes to their starting to finally finally make really nice looking flat to the ground. Dress shoes for men, I just got up here. The really cool. But yeah, I it's a great point that you make about the Connecticut chain. Things starting from the ground up. Absolutely. Yep. Yep. If we want to be healthy, we have to think of the whole right is that how you feel about ice because I wanna talk about if you've heard of the book iced the allusion airy treatment option by Gary renal, actually met him at a strength and conditioning conference once. I mean, you know rice is like the big thing to do if you get injured. The first thing throws some ice on elevated, compression. But his take on. It is no we really just need movement to do you feel like there's a place for it. Still in injury rehab, or should we just get rid of it altogether? I feel like there's a place for it still. But I don't know if that is me to struggling to let go of old ideas. Is not enough because yes for most of my life rice rest ice, compression, evasion was the standard. And we know now not that some rest isn't good. But you wanna get moving as soon as possible and right, like, ice, reduces inflammation. But the body, but inflammation is partly what heals us it's good Hartley. What reminds us not to to repeat the injury, right? If we take them formation away, then we're we're not necessarily healed and we might consume. I actually my book came out on October twenty third and then on Halloween. I tripped off a step and sprained my foot. No. And it was agonizing. And my boyfriend was teasing me. He was like didn't you just write a book about pain and how to keep moving and it was a beautiful day? I was wearing flip flops, and he said didn't you say how bad flip? I was like yes, yes. I've done everything wrong. And my first thought was I've got to get ice on this or it'll be a disaster. And I used ice I use constant movement. I used massage, but that was tuber thirty first. And I haven't given it the amount of attention it needed because it hurt for really badly for twenty four hours in her kinda bad for like a week and a half. And then it was like I can work around this. I could work around this. And I think to myself gosh, this is what I tell people all the time. I need to spend more time with it. And so it was this week actually that I was like this is it I can't have scar tissue build up. I have to move it more. I have to take time to exercise it or I will suffer later for this. So it's interesting. So an I one hundred percent agree that yes, just mobilising it more. Maybe just rethinking our thoughts about throwing some ice on it in putting it up the air and compressing. Interesting it because you know, of Gary's points is that we've it's almost like a what you would do with an opiate and certain point obviously, not to that level. But you're numbing the sensation of pain. When you when you use is. And is that really what we should be doing? We do need to your point. We do need that inflammation to help with recovery. And also to tell us to not go do wind sprints on a hurt ankle. So I don't know. I mean, it's just it's an interesting thing to think about right like, maybe maybe we weren't necessarily doing this the right way. Maybe we rested for a little bit. But we still keep it moving in a safe level. And maybe the ice just isn't even have a place there. Well, so I think that's the thing. Right. Like rest doesn't have to mean complete mobility like in my case with a sprained foot could I wiggle my toes, but maybe I wasn't going for a run for a week. You know, like that you can I do small movements. Can I move my ankle without pain? If not my. Ankle could. I rub my calf Mike what can I do to mobilize? And in the ice question again like I'm conflicted. Honestly, one of the things that I did think helped me is I would alternate between ice. And he like I would do put my foot in ice water and then hot water and an ice water in the hype hot water and. Because someone has suggested that to me saying like, it'll it like makes your blood vessels open and close and open and close it kind of creates like a pump to push the blood in which is kind of inflammation is trying to do. Anyway. So I found that an intriguing little experiment in my own body. That's not a science experiment. But I found that helpful. I love any goes one experiments or the best the great, right? And I guess that's the thing. I think it's not one size fits all. The fact that ice might not be the answer means if ice has never worked for you. There might be hope for something else. But if I has always worked for you, whether it works or it's a placebo keep icing. Well, you know, that's I think this is a perfect transition to to to paint theory because. Yeah. That the icing in the end the heat may not have actually been doing something. Specifically like if you win and in measured, some you know, inflammation, or whatever. But if it's helping who cares. Who cares if it's placebo? Who cares? If it's telling your body that it feels better in it feels better who who cares. Right. As long as it's feeling better. I agree. Okay. So I've been so excited for the last week to talk to you about this. There's some really cool stuff coming out about healing our body with our brains. I saw you talk about the pain loop is actually the first chapter of your book. So I know you're aware of this. And you talk about a really cool experiment. The rubber hand experiment. Can you talk a little bit about this? I think it's a good sort of introduction to talking about our our brain. And how we trigger pain and understand pain in her body. Sure. Well, so the rubber hand experiments was a study done in two thousand six by a man named Henrik. Arison if I'm pronouncing that right, and he's a cognitive neuroscientist. I'm a little obsessed with neuroscientist, honestly. But so basically what the experiment was is to kind of show. How we understand? What is our what what part of our body is ours and sort of body ownership? So the fact that like when I shake your hand, I can tell that you don't suddenly become a part of me. I stop and you start or the fact that I know when I put a shoe on that doesn't become part of me. My foot is something separate. So what what part what parts are me and belong to me. And how do we feel incense that? So the rubber hand experiment is basically that you would put one of your hands on a table and next to it where your other hand would go you would put a fake rubber hand. And you would put your real hand beneath the table where you see it. And then you would have a friend tickle the rubber hand and your hand beneath the table simultaneously for twelve seconds. And then they smashed the rubber hand with Mallon's. And when they do that people instinctively pull their own hand away. That's totally safe underneath the table. Even though they could tell you. I am aware. That's a rubber hand. I know that's not my hand. I know I can't get injured, but they still on instinct pull their hand away. The those so cool. I mean, that's just a little picture into this. This the way our I heard it explained. Really, well, so Joe Todd actually wrote an interesting article on mind body green about our brain in how how brain is the inputs outputs of pain, and and how we could potentially rewire it. So he was saying that pain is actually an output from our brain versus an input from our body. And it's the brains decision on whether or not it's going to sort of allow pain to occur. So I thought that was pretty interesting. So. And there's other things that get involved with it too. Like your own personal beliefs your lifestyle, even emotions can be involved. And so the way I think of it on a in a might be wrong or oversimplified, but like couple of days ago, I was doing some dead lifts, and I felt like just a little bit of a tweak and my lower back. And so I just said, you know, what I know I'm doing this exercise correctly. I'm feeling fine. Everything's good. I'm actually I'm going to ask you to stop telling me that you're paying lower back. So just shut up. I'm going to keep going and at stopped placebo, whatever or rather I was sort of tapping into this. Input output and shutting down that. I think I did it. So that's sort of an acute example. But Mr. Todd was talking about how this can be a little different with chronic pain. So he said, you can get these clusters or groups of brain cells called Nero tax and a work to together to create these outputs to tell your brain that you're paying end, and they sort of bundled in with again influences, your own personal beliefs your own emotions, so it was like man every time I go do those Douglas, my lower bags can hurt while you can see how if you're going into that you've already got that sort of cluster working against you. So if you start the thing saying, you know, what the the deadliest today is gonna feel great. My lower back is going to be fine. If it tells me that it's pain. I'm just going to tell it to shut up, and so it's sort of this at least I had thought about it in the past as sort of a loop. And it's almost more like, maybe it's a loop. It's almost like a hose that you can put a kink in. With the power of your brain. I want I want to hear your take on it though. So I think it might depend on what's going on. And it might be very individual for different people. So because yes, like, I think there's truth to that. And actually there are so they have found it's it's not that common. It's most it's more common in teenage girls. But I think it's called amplified skeletal pain syndrome. The skeletal might I might be having the wrong word there. But basically, they can find nothing wrong with these young adults, and they're an incredible pain sometimes wheelchair bound, and there are eight clinics in the United States that are working on helping these people get out of pain, and it's really intensive intensive programs. Like, it's almost like going to rehab, you're going to go, and you're gonna move in there. And you do occupational therapy. Physical therapy regular therapy for your mind you to aerobic exercise. And I think. Part of what they work on is moving and saying this do you have to tell yourself. It's doesn't hurt writing. Like you have to retrain yourself that these movements do not hurt. And so I think depending on what is happening like if your pain is debilitating, and no one can find anything wrong with you. That is certainly a path to take on the other hand where I get worried is I feel like very often, especially athletes, turn off their pain signal, which is meant to say, you shouldn't still be doing this anymore and wind up actually injured because they didn't listen to the pain. So I think we have to. Learn when we're getting which signal right? Like, okay. Is this pain signal really real? Or is it in my head or is this paint signal when I can stop telling me to stop, and that is really hard to learn as someone who studies the body and knows myself very well and thinks about movement and how I feel all the time that's challenging for me. It's going to be even more challenging for someone who doesn't think about their body all the time. And now, we ask them to be like is the pain in your brain. Or is the pain in your body and the truth is. Well, how we get out of it might matter. It doesn't matter if you're feeling this pain in the brain the one you can stop with the hose kink, right? You are still in pain because your brain is your perception of the whole world. Right. So I always want to say that because I feel like if if you say to someone else in your head they kind of shut down, right? So it's it it has to be careful how we word that. And explain it much like you did write that like it's in your brain. But it's real. But here's the let's play with different tools to help you discover that you can stop that. And I know there was a World War One anesthesiologist. His name was Colonel Henry Beecher and he went to Europe. And he was looking at like two hundred soldiers in about seventy five percent of them denied more feet. And he said he thought to himself like if I were at home people would be begging me for morphine with these injuries. Why are these soldiers not wanting it and he concluded although there could be other reasons part of me wondered is like is it just a soldier like are they tough, you know, are they trying to not let their friends see them in pain. But he concluded that the soldiers didn't need the medication because they realized their life was about to get better. They were leaving the war. They were gonna come home potentially with military honours whereas civilians with similar injuries their life. Just got catastrophically worse. Oh, interesting. So our perspective ten determine how our pain fields. That's a good point Maggie. And I think that's a it's a perfect time to bring it up to as we start to introduce this as a as a sort of a hack, I guess if you will there's I guess just a sort of eliminate some of the gray area. There's a difference between acute pain and chronic pain. So I get my arm chopped off. Yeah. Probably should listen to that that's acute pain, or you know, you Taryn ACL or something like that. Versus something chronic like, you know, my hamstring injury comes to mind, where I, you know. It it resurfaces every once in awhile. It's probably something I'm doing wrong bio mechanically. And so I'm doing a whole bunch of different things to fix it. But I really just probably since again, I know my body pretty well. I I know I can perform with it. And I've done a lot of the proper protocols including going to physical therapy to check on it. I feel like that's something. I can tell just to shut up. I think that's a really good point to make an actually in referencing that I think when we have acute pain the like, I just got whiplash in a car accident. We try to brush it off. We may be don't get help and physical therapy right away. And the sooner you get help the less likely that is going to become chronic pain because of not paying lip right? When the brain gets used to telling you, this hurts, this hurts this hurts it starts to convince himself that this is my normal. It hurts this hurts this hurts. Yes. And the sooner you can break that cycle the better yet because it gets sort of hypersensitive, right? I think that's what Dr Todd was talking about with those neuro tags. Like, yes, you're getting that pain loop happening over and over again, you're not doing the right things to make it better. And then you might have other things tied into that too. Like, emotions and beliefs on a lot we whenever I get hurt. I don't recover fully, you know, or the people telling you. Yep. We always get back injuries. And so that's just kind of the way it is for us. We have to fight through not just the body telling you that you're paying, but also maybe other things that are constantly feeding that that's so called Nero tag. Absolutely, those thoughts just aren't helpful. Right nyc. Even if we're completely wrong. I'm the mind being able to help you get out of pain like you are more likely to stay in pain. If you think there's no hope and no option because you're not gonna try anything. Right. Yeah. That's exactly right. I heard a story kind of similar to your story about the World War One soldiers where. A guy had he was jumping off of a tank. I think it was another soldier story. And he he fell in landed. Funny. Any compound fracture his femur, which of course is not fun an excruciatingly painful. But he was also a ha- had some awareness on neuro science and had heard that if you can just be still that your body will understand that it's safe, and it does won't need to tell you that it's an enemy. Brit broken compound. Fracture femurs, ten out of ten with pain, obviously. But he tried it. And he sat there still and his body calms down and equipped telling him that the pain was there. Now, if you tried to move is like, of course, that would be excruciatingly painful, but I just thought that was interesting that if the body doesn't feel like it's endanger even know the pain. Is there doesn't feel like it has to keep telling you that? It's in pain. It's almost like you probably know about this with with Pilates, like lateral, breathing or interrupt domino pressure. Three hundred sixty degree breathing. Your brain communicates down through the body through the joints, and my friend, Ana woods who was on the show. A few months ago was talking about how you know when you're doing a squad or a dead lift or lunch or anything if you can maintain. Core stability, whilst you're doing the exercise your brains going to feel more stable, and it may not feel like it needs to tell you that there's pain or or instability there. Yeah. I think that's true. Right. Like for anything. We do we need our core stability, but part of that goes back to again, those muscles that engage on that. X hail are meant to support us, though, if we learned to engage them, we we do really have more support. So we're less likely to wind up in pain. It doesn't mean it can't happen. It doesn't mean we still can't do something wrong. We get distracted for a second. But we're more likely to do safe movement. When we're activating are stabiliser muscles, though. It makes sense before we move on. I want to quickly say we're talking about a lot of different research studies. We're gonna put the links to everything in the show, notes blogs. So that people can dig deeper if they're excited about this like you, and I are. Another one I found really interesting to sort of on the same thought is there's an interesting article in scientific American, and it's about using virtual reality technologies to help burn victims through intense treatment. Now, if you've ever read or seen any burn victims going through treatment. It's really it's scary. It saddens, obviously, incredibly painful, so they've been playing around with this treatment where they put burn victims into a virtual reality game called snow world, and they apparently get so immersed in this game that they don't have as hard of a time with treatments of the study actually showed evidence of the snow world game reducing their pain by an extra fifteen up to forty percent on top of whatever relief. They're getting from drugs. So again, it just sort of helps us understand maybe not using drugs or not using as many drugs to relieve pain and doing some of these. You know, interesting sort of brain hacks, if you will to to help people get through painful situations might be an interesting way to go in the future. You know, I I love that the technology can do that. I think it's also right? Like when we're having fun. We're in less pain, and we have something to look forward to we have less pain when we're distracted. We this. This is nothing new. I know any good gynecologists talks to you through your whole appointment, right? Good doctor who's giving you a shot talks to you. When they draw your blood flow bottom assed talks to you. Right. If they don't you're like to help it a habit of help at all. I can focus on is the fact that you've got a needle inside meet right? So distract an and you can find ways to distract yourself. Right. You don't necessarily need your doctor to do it. But but that is again one of the creative ways to help with pain. Make sure there's things on your calendar that you're looking forward to that are going to bring you joy that are gonna pull you out of your own body. And there might be times where paint is so intense that that doesn't seem realistic, but within all of us are paying fluctuates up and down. So so put the things on the calendar. Find ways to make life enjoyable because you're gonna if you do that you'll also be more motivated to get out of pain and do the exercises that you need to. So you can keep enjoying life. If pain can cause a lot of depression, and that makes it harder to get up and move and get out of bed and do all all the things you need to do. So. So start with whatever it is. That's going to help you stay motivated, right? Yeah. That's a good point in its sort of speaks to. I don't know. I mean, especially like in Connecticut in the wintertime, it's probably a little bit tougher. But I think we're we're sort of seeing people do their exercise in the gym. But they don't go out and express their fitness outside with something that they enjoy I really liked that point that you made about putting something on the calendar for some people. It's a race for some people. You know, it's a fun while offer, you know, maybe it's even just being able to, you know, more effectively play with your kids at the playground. Like, I think that's a good point. Like give yourself a goal. To get outside and express that great fitness that you're doing in your Pilates class or that you're doing in, you know, your bootcamp class or whatever like get outside and an express yourself in a fun way. And enjoy the fitness that you're building for yourself in. And then you can really see if you're in the three dimensional world, as I always say, are you able to to operate as a human athlete well in that matters to actually because when people exercise outside in what they call Greenspace. They tend to exercise longer say it hurts lasts that they enjoyed the experience more. And if they're near blue space, meaning they can see water it increases, both the enjoyment. The length all of that. I think. You know, we think of gym, and we feel like I I enjoy working at a gym. It's not it's not bad. This isn't a criticism. But I think a lot of people feel like, you know, a hamster in the ball went. And you know, and so there are other options in definitely outdoor gas. Plus you get fresh air. Right. You see the trees the trees release energy that make us feel good. Right. Like, they know that now like going for a hike in the woods. Actually, we get chemicals from the trees that boost us up fright so forced bathing. I think is what they call it as knife seen enough. Like, I think on NPR I saw talk on that or something really cool. It's really cool. And again, you know, who cares if it's all placebo. If it feels good to go out and exercise outside by the ocean. And in the trees, just go do it. It's it's great. That makes you feel good. It doesn't matter. Well, hating on the placebo effect has always shocked me a little bit. I know it's not like nothing happens. You're you release. Chemicals that make you feel good. Something has changed. So even you take a placebo it if it works for you you had an actual chemical Ramona change in your body. That's why it worked, you know. That's just to close the loop pun intended on the pain Lou by that. That's maybe a key. Takeaway like, let's make it a little bit easier for people to sort of define what type of pain, but there's still going to be somewhat nebulous understand that. But is it acute pain? Or is it chronic? Is it something that you've struggled with for a long time? Is it something that you've reinforced with your own statements or statements from your culture or your family, or whatever? And if it if it is on that sort of side of maybe it's chronic. Maybe you're doing this to yourself or it's things that you're hearing over and over maybe just try as a little hack just saying, you know, what I'm gonna try not paying attention to that right now. I'm gonna tell myself, I feel good. I've actually been playing around with this to a little bit Maggie with with anxiety almost kind of the same type of thing like creating new neural pathways. I I'm a little bit scared of heights. I'm actually quite scared of heights. But I just went on the ski trip with my family in Seoul. And my. Kids know that I'm scared of heights because I won't go on like the ferris wheel with them and stuff. It's pretty bad. It's pretty lame. But. I'm not in control. I think part of it is control. But anyway, I'm creating a new pathway. So as we were going up the chair chairlift, which is very scary for me. Typically, I was saying to my kids, you know, what I enjoy this. Now, I am quite enjoying this chairlift is fun little ride. I like the views appear, and it's kind of funny 'cause like, no, you're not dead. You're scared of heights. So I I would recommend if you're going to try to create new neural pathways that you do it without that negative feedback straightaway. But it actually worked a little bit. I felt a little bit better as I said as doing dead lifts the other day. I was just telling my body to to chill out. I'm actually feeling fine that seemed to work a little bit. So again, whether it's placebo or not just try these little hacks in in sort of those more, chronic injuries and pain areas and see if it helps show would you say that's a fair strategy. I think it's a fair strategy. Right. I think I am not a physical therapist though. I personally like if a client is having pain, I don't push on escape pain scale beyond three. But I definitely think if you're in chronic pain and nothing is working, right? It's time to start some self talk. Because again, it won't hurt you, and we do have to realize when we're in different situations or change our perspective. It absolutely changes. How we feel so when they put people's arms and ice water, and it's painful, they can withstand the pain more if they smile or if they swear. Yeah. So perspective Hauer thinking distraction similarly to you. I am petrified of heights. And I had this fall. I had gone on a hike in the White Mountains and. I over estimated what I thought I could do because I looked at the distance. But not the elevator increase in decrease in it was multiple peaks. And so with about five miles to go. The son was starting to set and it started raining, and it was freezing. And I was going to have to go down the sheer cliff, and I was like this. This is how many die. Never. I always say turn back you wanna hike again hike. Another day. Don't do this to yourself. And I absolutely hate ski lifts and cable cars and at the last peak before I had to descend there was a cable car that was going to run for fifteen more minutes. And I thought it was the greatest thing in the world. I wasn't terrified. I was like this is going to save my life. I don't have to hike down this cliff in the rain put me on the cable car. I love it. And I sat on that on the way down. And I was like on any other day. I'd be terrified of this. And I'm not I'm not even a little scary the time who'll though so interesting those. Yeah, I think that perspective. Whether it's something that you're forced into that situation, or that you sort of generate yourself, I think that another good example of told the story a few times on the show, but Chris Hoy he's a gold medal cyclist from the UK Olympic cyclist. He would use sort of a mental tactic. Or trick. But it's the same thing. We're talking about. It's all about sort of tricking your mind he would have a little bit of anxiety before races. So he had a tactic is called anchoring. So anchoring his where you think of a positive thoughts for him is usually like oh a successful race. Like, this is where I podium door. I was really fast when I on this particular race, and you sort of get his mind in that. And he would attach it to some sort of gesture any anything you like for him. It was grabbing his left ear lobe. And so I always joke with my friends that I cycle with if you see me grabbing my left ear lobe. It's because I'm trying to get through a moment of anxiety with my heart being to hire being too hot or whatever. But I think everything we're talking about is is basically that is using your body as a as a brain, I should say as a powerful tool to help you sort of hack through maybe thirty or injury or something like that you use your brain is a to a win appropriate. Not when your arms cut off not when it's an acute injury. But don't ignore the power of the brain in the amazing race. Search. That's coming out out there about how we can use it. Yes. I mean, I think I think that's absolutely true. Right. Like our mind is our entire perspective. Right. Like that. That's the reality. We're going to be in. And again, if your brain is telling your urine pain in that moment, you're in pain. So can you change what your brain is telling you? I think we were careful to say should we change? Our brain is telling us in the different scenarios where where we probably would should. And should not right. I think that's important. I definitely because again, I don't feel like you fix pain with pain. 'cause one of the things we're saying is not just like charged through. But tell your try to tell yourself this doesn't hurt and relearn that if you've been the doctors, and you know, that there is not an actual injury. That's going to get worse in that moment. Right. So that is definitely one tool if you have chronic pain, and you do have a specific injury. Right. You're you currently have sciatica, and there people can see on an MRI that there's a physical reason that's happening. I would say in those cases, I don't push anyone over three you want to play with positioning different exercises until you find movements that strengthen you without hurting that and. There's just so many types of ways to move the body. That is endless if you haven't found that yet I'm convinced. There's a move for you. You know, that's a good point. I had a physical therapist helped me who's the one that's helping me with my hamstring. And I think I really appreciate what he was trying to do for me until really until I started researching for our show today. So he said Paul it's just a hamstring. You know, every time you come in here. He say, yeah. It's it's my injured leg it's my injured hamstring. It bothers me whenever I do my leg swing and whenever I do something explosive and you're always talking about as you're you're injured hamstring. It's just a hamstring. I want you to think of it going forward as it's just a hamstring. And I think that's sort of what he was trying to help me get through is sort of hacking into that part of the brain where you're just saying. Oh, yeah. That's just a hamstring. It's operating. You know, it's it's it's not giving you that negative feedback. Every time you're trying to to use it. Now, I think that that is a really good tool. And actually I was thinking about that today. Because in in some podcasts for the book that I taped I have been asked about like my own chronic illness, and I are chronic pain, or I have auto Munish us, and I'm always a little hesitant to talk about that. Because I don't wanna be like, well, I don't wanna I don't wanna be my illness. I don't want to be autoimmune disease. You know? So it is like how you think about that. Because if if you let yourself go there, you can kind of spiral into something. I this is my injured self this is my sick self, you know, no, that's that's a really good point too. As you can you can use that tool beyond just, you know, the acute or chronic pain. You can you can apply it to lots of things like we said, anxiety or or sickness or anything. That's that's a good point. Right. You're paying your illness. None of that defines you in less you allow it to you are more than that. You have more to offer them that. Right. And that's why it's worth finding and exploring all sorts of tools, and I'm open to exploring anything, I stay be cautious. If something's going to be really expensive. And it see if it seems like snake oil, right? Watch out for that. But otherwise be open to all sorts of things right acupuncture. They haven't proved that it works. They also can't seem to disapprove. It right. I've had great success with with a chiropractor. But I was very nervous about going to a chiropractor. I thought Bill although in and they're going to crack my neck, and I'll be one. You want to it wasn't at all like that. I went in. I said, I'm really I really don't want you to do my neck that doesn't make me comfortable, they respected that they worked other things. I have found a really helpful option. So get good recommendations from people you trust. But know that if one thing didn't work there's another there's another option on the table. I think that that's awesome point is getting good recommendations from people you trust. Let's that's one of the things we try to do on the show is is give people tactics that, you know, either I've tried or my guest, and I have both tried or even just my guests of tried where it's something that's tried and true at least for any one experimenting to give them ideas. And that's the whole theme of what I try to teach as a coaches being open minded to new ideas and giving them a try if it didn't work, then at least you have that in your arsenal. Oh, something that, you know, didn't work for it. And you can sort of scratch that off elicits that that's just as powerful almost as finding something that does work. Yes. It's never wasted. You've learned something from that. You get a good story. Right. Actually. Well, I've had you for a long time. But before you go. I don't wanna have a certified Pilates instructor especially as one is good as yourself without talking a little bit about sort of the skillset and some of the principles of Pilates. What are some of the key things that you can share with my audience? I mean, we talked a little bit about lateral breathing. Inter-arab domino pressure, which I just I stole that from my friend, Anna who is on the show, and I've been using it when I go running, and when I do squats and lifts, and I'm pretty sure that is a principle that sort of been stolen from Pilates. If you will and apply, which I love that sort of cross pollination between different fitness disciplines other things that you think that come out a plot is that we should know about and apply. If we're not doing Pilates itself. Which is obviously something that people should explore too. Yes. So the thing that I love about Pilates is I think it teaches you how to moons with good form and safe form. So that whatever it is. You wanna do if you're golfer a runner if you just like to get up and down off the floor like you mentioned a play with your kids. You will do it in a better safer way. That decreases your chance of injury and part of that is part of the way you breathe, but part of that is also understanding the core which a lot of people here core. And they think ABS and the core is really your whole Trump. It's your ABS your pelvic floor, your gluts, your back, your shoulder girdle all working together to stabilize your trunk and joints in space, and we do that in Poitiers by bringing special attention to your stabiliser muscles. So most people care about the muscles. They can see like your superficial muscles, the six pack doubts of lasts, the quads, and those are great muscles. They're important. Gently worked in Pilates. You can't move and not work them for the most part rate. Any big move is going to use those muscles. But in Pilates? We really find tune using the superficial muscles the little small muscles that make subtle adjustments that most people have never heard of and don't care about. But if you can make adjustments, suddenly, you can work your bigger muscles safer, but also more intensely and in a way that puts less pressure on the joints. Because it's your stabiliser muscles that help keep the joints in neutral for any movement, you're doing so you're big muscles can propel you forward. But those little stabiliser muscles are there for the long game. If you wanna be up in walking when you're ninety if you want to play with your frisbee team for a long time and run you need to be aware of and understand how to utilize your stabiliser muscles. And that's what it is all about. Yes. So I think I was trying to sneak in a couple of quick hacks here. But I think really, honestly if you wanna learn some of the methods and skills of pilots, you really should go to a class or a few classes and really understand because body awareness isn't something you just you could have the best queuing in the world. But you're not gonna just have it overnight. I've had a few clients that have surprised me with that. But most of the time it takes some practice, and and and and work and understanding to to really get. Yeah. I mean, I've been teaching polite since two thousand five I feel like I study at I'm a student of Pilates. And I'm still learning it, and I will like a point will dawn on me. And I'll be like how could I have not known this? But it's because I had to go through this process of getting through other things in learning. Something else before I got there or our bodies are always changing, and that's another benefit for pain. Right. Like, the reason I chewed in on something else. Or that a new piece of plot is relates to me is because my body is constantly changing. That's a promise for pain. The fact that you are in pain today is not a guarantee that you are in pain tomorrow. The fact that you've been in pain for twenty years does not guarantee that you aren't paying tomorrow. So I think we have to realize that we are always in flux, and that always opens up opportunities for movement and change the that's a good point. I mean, if you if you have a successful rehabilitation from an injury, which I'm sure pretty much everybody can appreciate that. There's always whether or not you pay attention to it is is the question, but there's always great things to to learn from it. I that's really where I've had six months pretty much this year where I wasn't running. But I went down this sort of mobility journey this year. And you know, it's this is huge component of the fitness discipline that I wasn't properly doing myself or teaching and I've been a certified trainer for over twenty. Eight years. So that that was pretty embarrassing. But I just looked at as tremendous opportunity to add to my own. You know programs as well as as my clients. I love that you said that just use it as a tool I feel like every injury. I've had has made me a better instructor made me understand what my clients are going through more and has in the end made me stronger. Yes. Yup. Absolutely. You know, I'm I'm noticing just in my example with my knee. Are you know, if I'm doing a a squad or a lunge or my or my knees valve says I'm doing it in my, you know, my pushing my feet evenly through the floor. My rotating, all these mobility movements got sort of highlighted or enlightened. I guess. Yeah. But that's I mean, that's nice, right? Like, yes, there's always more to learn. I once had a again, one of the elders had said to me because I think I said like I have days where I'm like, I'm nailing this. I'm doing such good work for people. And then I have days where I'm like, am, I helping anybody do I know? What I'm talking about? What is going on? And she said to me when you stop having those days get out of the field. That's good point. Yeah. That's definitely a good point. You always want to sort of be motivated to push yourself in learn new stuff. Yup. Because those are the days that I do go and go God. I don't feel like I helped anybody today. Why? And that doesn't mean that I didn't help people. Right. I just felt like I didn't get someone to wear. I was hoping they'd get or, you know, something was still aggravated in them. And I'll go out, and that's that's always what Spurs me onto two more research, the days, everything, I'm like, I mailed this. I'm the best Pelosi's instructor in the world. I don't go into more research that night. That's good point. Quick sort of technical pilots question when you're teaching your class how to do sort of the lateral breathing exercise. But also doing a skill at the same time. Like, I I'm not sure of the proper name for it. But I know one of the disciplines is to put a ball between your knees and do like a bridge. But you're also at the same time, keeping your your three hundred sixty degree pressure through your trunk and breathing at the same time. Like is there a do you have a good little hacker or cue to help people maintain fluctuation? But still keep breathing. That's something I struggle with. So I think a couple of them, and and one I think most people struggle with this. I think breathing is very hard trying to do controlled breathing is very hard. If we add movement or thinking about coordination. It's doubly hard, right? So I I try to tell people that because the second you get tents or stress or feel like I must read like, so I tried to be like the what is that? Instead of practice makes perfect. I lately like practice makes progress. So it doesn't have to be perfect today. Chill-out like try to breathe, but the cues that I find very helpful are to envision your rib-cage old side sideways laterally opening out like an accordion, and then closing or opening your rib cage opens out like an umbrella opening and closing back down around the spine. So I find those visuals, really helpful and the other. Thing is is. I think people actually get confused and there's been articles about how Pilates is bad because they have you like sucked your in all day long. And that is not what we're doing when people engage the lower ABS to encourage the breath to happen laterally. It should never feel like an aggressive bearing down pulling your stomach in as tightly as you. Can it should be subtle engagement lower in the Domino's from pubic bone to belly button, and the q I give is that you are zipping a pair of skinny jeans fresh out of the dryer after eating thanksgiving dinner. I'm standing up while I'm talking to you Madam. I'm thinking about my skinny jeans right now. Trying to get I've got a pair too. So it's lower in the apps, and that can be really hard to find. If you've ever had an abdominal surgery, or if you've had a C section if you can do a key go on command, your lower, Domino's willing gauge automatically. So if you do a goal, you will feel your lower Domino's engage it feels so subtle like the skin just tightening slightly getting taught that is how much you should be pulling in those lower apps. It's gentle, it's subtle. Do the gluts activate at the same time because I'm practicing right now. But my glued surf firing to is that in my doing it wrong. You're glued should not fire. But that's super common Ohka. Okay. So I've got work to do. Yeah. Yeah. But that's part of the fun. Right. So an a place that I find it's helpful to practice that is getting a mirror because sometimes you can't tell if you're moving so make sure you could see yourself in a mirror gay. Get on all fours. Like, you're about to do attach stretch the one where you arched the back and then round up like a Halloween Canada have a neutral spine let your stomach release like gravity's taking over let it go away. We don't always do. Right because we're embarrassed to ever let our stomach totally inflate and try to just gently engage your admirals and let them go without moving any bones. Because when we zip those genes or engaged the ads, it should not move our pelvis. We shouldn't talk the tailbone between the legs. We should be able to do that in a neutral spine and pelvis Oku them gonna practice that another good q. I find people is imagine if you're lying on your stomach imagine, I just stuck in ice cube under your belly button. What would you do see? Oh, I would shift lifter, right? Would not right. So like if you're trying to get off the ice cube. But. Literally. Thing to do. So I think it might make more sense if you're actually lying down next time, you're lying down. And assume you kick it up, right? And just like if someone over like putting ice cube under the back of your shirt on a hot summer day. Imagine if they just stuck it under your lower Avs at that moment and you'll see in a group class people. Suddenly do the right thing. They just zip the jeans. Okay. I've heard Kelley cigarette. Does he calls it a brace neutral spine, which I think is somewhat what you're talking about. And he says it's a belly wack test. So it's like a thirty percent fluctuation. And he's he says if somebody was to come up to you, if you're maintaining that brace neutral spine of somebody to come up to you and hit you in the stomach would they run into anything or or not? But I'm still when I practice that. I'm still flexing. My course, I don't think it's quite the exact same thing. But yes, so where are down on gauge -ment there? It would be more subtle than that description. Okay. And we'd want to stay. We'd what not that you can't move into fluctuation? Right. Like, you could rack Tate. What we call imprint pressing the low back into the mat or you could curl your upper body up or you could lift up into a shoulder bridge. Like, you were describing where your hips come off the floor, but you should be able to do that shoulder bridge and stay neutral, you shouldn't. Tuck your tailbone, and you should be able to keep that gentleman gauge of the apps, and actually I have a couple of YouTube videos, where I talk about end show this I can send them to you for the Schoenholtz. Yes, let's do that. That's cool. I think that there's definitely other folks out there like myself that would get value out of practicing, those Hassan, really awesome. Yeah. Because it doesn't come into Italy before we let you go to two more things. Can you will put these all in the show notes in blow up at can you tell everybody where we can learn more about you and find your book and everything about your business. Sure. Well, my book is probably easiest to find on Amazon. Dick Van Dyke has a book with the same name, keep moving so make sure you get Maggie Downey's or or get us both. And and otherwise, my website, personal euphoria dot com and euphoria is EU P H O R A that has access to my blog. If anyone wanted to Email me they can find there. If your local to Connecticut, that's where you can find all our classes and things like that. And it could link you to my YouTube channel or on my social media because on on YouTube. I have a number of videos for different things foot pain flash. Plantar fasciitis issues low back pain. So you can search my YouTube channel and find helpful videos, and also I have a website peeps in motion dot com. P E P S in motion. And there we have broken down a happy foot workshop, a happy hips and low back workshop, a happy, neck and shoulders workshop that takes you through even more exercises that are in the book and can be a good resource for very specific areas of pain. That sounds like it'd be a nice one two combo because you know, you've got the book which you can start to learn the tools, and then you've got that practical application with with the videos. That's sounds excellent. Yeah. That again that is just the the method peeps. In motion. I have with my partner Kate Bologne. And it is what works for you do videos work. Do books were do occasional blogs work getting to bit here. And there how what tool helps you the -absolutely? When I always ask every guest on the show about wellness balance. It's sort of my personal philosophy that, you know, not something that we can ever really find but row even on a daily basis getting to wellness balances is kind of the impossible dream, but we're always getting new strategies getting new ideas. So always liked to get new ideas from my guess on how they find their wellness balanced. So it could be things for physical, emotional spiritual. Anything that helps you find your balance? I think to your point I'm still working on my balance. I it Mark Twain because I'm obviously a fan of his has a great quote that is. You can't reach old age by another man's road. My habits protect my life. But they would assassinate you owe. Like that. That's not I love that. Yeah. And it seems funny with a book like keep moving. But I think that's why the title came. I have to move if I don't move. I get antsy. I get crabby. I I can't focus as well. If I am stressed move stopping and taking a walk almost always helps even though I can be resistant to that. Because I think I have too much to do if I am down in the dumps movement almost always helps me feel better. You know? I I feel very lucky that I enjoy movement so much that it's such a tool for me to stay calm. I think I probably need to learn on the balance of that to find stillness in my life, more and accept that. And understand that that can be good too. But I really struggle with that. Side of things. That's really great advice. Really good advice. I think some key takeaways from today our to move a little bit more. Absolutely. And if you're not already rethinking the way, you think about pain, I think we've hopefully giving people some ideas on maybe it's not exactly how how we thought about it and maybe go try a Pilates class or two. I learned some some new tricks there anything else before we go Maggie that you wanna share with everybody. Now. I mean, I think we covered a lot. I think just keep looking for answers. If something hasn't worked for you know, that there is something else that that's what the research shows there. So we haven't even gotten to the tip of the iceberg yet. There is so much promising research coming our way and to go back to the virtual reality that we we might be able to heal ourselves with this technology and with James race. How awesome would that be? It's incredible. It's incredible. It's an exciting time to live in an. Understand you know, how powerful we we are as as creatures is pretty neat. Yeah. And I would say to if you have a practitioner tell you this is a permanent state. Get a second. Opinions. Something is wrong with that practitioner. Yeah. Yeah. You alluded to this earlier. But I think it's so important to go to a trusted advisor who's been recommended like somebody has gone, and it may you may not have success with that person. But that's a good start. Like is your primary care physician listening to you talk about what's going on. Or are you being fed information for fifteen minutes in getting kicked out? I was so surprised this is when I lived in the US is probably about three years ago. I had been on a plant based diet for a little while. And I sort of expected my doctor to say, yeah. Well, that works for some people not for others whatever, but he actually listened and ask questions and waited for me to get everything out that I wanted to get out. And then we started to talk about strategies and plans and even just to have Dr talk about nutrition was was sensational. So they're out there. They're really really good physicians out there, but listening for good recommendations for that. And and and you have good point not being scared to to try somebody else. It's a good point. Be cut because research shows that if you trust your practitioner, and they have a conversation with you. If practitioners ask their patients or clients, what do you think caused your pain? Why do you think you're in pain? They get better results. And if they're not just saying exercise more and eat less, and you know, they may not necessarily have applied that in their own lifestyle that that makes it a little bit. That makes it tough to believe as well. No, it's true. Right. You you wanna feel like someone understands you that you're listened to that they get it that you're not just a check in the box getting moved along. You know, so true. We'll maggie. Thank you so much for your time today. A really appreciate it. And hope everything goes great for your book. I'm real excited to read the whole thing. I hope other people are inspired to learn more about their bodies, and how pain works and and to try new tactics. Thank you so much. I really appreciated having the time to have this conversation with you across like continent. Yes. Yes. It's it's really cool technology today makes it so great to to be able to chat with people from all over the world. That's one of my favorite things about this job. It's it's really fun. Get to learn all kinds of new stuff. Yeah. Well, thank you for bringing information to people. I appreciate that. It's it's fun for me. It's my pleasure. And I I just just put together a started this about a year ago almost exactly and one of the things. I did. For my Lascaux of the year was sort of collate all of the things that I learned or shared throughout the year. And that's that's probably been the most rewarding thing for me is all these new cool little tricks and tactics and studies and things I've come across just interviewing folks through last year in researching things for shows it's been really look forward to hopefully another year of learning new things in two thousand nineteen. That's the best thing about any year. Right. We'll probably past your bedtime over there in Connecticut. So I'll let you go. Thank you again so much for your time per sheet, it thank you very much. Thank you all very much for listening to the show today. Also, thank you to Maggie Downey for joining me a few things you can do to help out boost health of you be so kind please subscribe rate and review the podcast and your podcast app. Leave a review on the boost health Facebook page and subscribe to the boost health TV YouTube channel and follow my boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time. This is Paul Sandberg for Maggie Downey, saying goodbye and fine. Your now. Ow.

acute pain Maggie downing Maggie Connecticut United States Joe Todd instructor Mark Twain Maggie Downey Amazon Ray Paul sanfer Hugh YouTube founder Gary renal
Sleep, Stress, Productivity, and Routine: Reset Your Feedback Loops  BHP54

BOOST Health

28:37 min | 1 year ago

Sleep, Stress, Productivity, and Routine: Reset Your Feedback Loops BHP54

"Welcome to the boost health podcast where we are searching for wellness. Balance your host is Paul sanfer? A certified strength and conditioning specialist. With nearly twenty years of experience and the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new, wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded, and try new thins. You can learn more at my boost health dot com. Welcome to the show. Your hours. Fine your Valance that is goal here at who, so welcome to episode number fifty four of the boost health podcasts, today's show features, a special focus on sleep stress productivity and routine and how we can reset our feedback loop in these, for example, you might be stuck in a low sleep high stress feedback loop, where you may not be getting enough sleep, which is increasing your stress making it difficult to sleep. And so on just get sort of stuck in a loop sleep stress productivity, and routine are so interrelated that I don't think you can talk about one or two of them without talking about all of them as always will dig into the research in these areas and share strategies to optimize your health, I one quick announcement, and we'll jump right into the show. Extra boost guides. The very first extra boost guide is now available, and I'm offering a fifty percent discount just into the coupon code show fifty four. That's S. H. O W fifty four at checkout, and you can get fifty percent off the first guide is for full body strain, training and requires no equipment. It's thirty seven pages of pictures descriptions, videos, and audio cues of all the movements these are the exact cues that I use with my personal training clients to get them. The best result possible, a dynamic warm-up full body workout, and cool down or all featured in the God. It is great for workouts, while you're traveling at home workouts, or even just give you some new ideas for your gym workouts, a link to it in the show notes blog c can go check it out. All right now, here is episode number fifty four sleep stress productivity and routine. Reset your feedback loops. A recently had one of my corporate wellness clients asked me to do a presentation on sleep and stress, as that was a common theme of issue with folks in the office, and I agreed I started digging into the research like I always do. And I wanted to make sure I was bringing the latest and greatest, and I started to notice a lot of crossover with these and the topics of routine and productivity. I realized that they all actually work in feedback loops with each other. According to the business, dictionary dot com. A feedback loop is defined as a channel or pathway formed by an effect returning back to its cause and generating, either more or less of the same effect, consider productivity and stress for example. Good productivity generates lower stress, which generates more productivity, and so on, and so on this would obviously be a good feedback loop to be stuck in, but you can. Also get stuck in a poor feedback loop using productivity, and stress again, you could have a high amount of stress, which will cause you low productivity which in turn would cause you more stress. And so on interestingly, you can apply this type of better makes better and worse makes worse feedback loop to any arrangement of the topics of sleep stress productivity in routine with this in mind, I will cover the latest ingredients research in all of the topics with regards to your health, and as we go through each you'll notice the common ground and why getting each area under control can prevent a domino effect. In other areas. Let's talk about sleep. I even as we're learning more and more about the importance of sleep on overall health and longevity. It seems to still be grossly underestimated by folks, I get lots of giggles. When I say my bedtime is eight thirty but why is that? Why is it silly or uncool to go to bed early? Nobody laughs. When I say, I wake up at five AM that's tough. That's cool to get up early. I think we need to remove this shame about going to bed early and getting enough sleep, the old saying, I will sleep when I'm dead is kind of similar to the old marble man cowboy ads in my opinion. We used to think that they were tough and cool. But now realize they're killing us sleep is important sleep is cool. And as we will discuss more quality sleep will actually make you live longer before we dive into all the amazing research on sleep in an effort to inspire you to sleep more. It's good to know exactly how our sleep system works, and there's two major systems in our body, that cause sleepiness it's the homeo- static system and their circadian system. First homeo- static system works pretty simply on the longer that you're awake. The more sleepy that you're going to get your brain has this chemical called a denouncing that builds up that makes you sleepy the longer, you go thout sleep, basically, being awake longer creates a drive to get more sleep and get more balance into your system. It should be noted that caffeine actually temporarily blocks identifying that chemical, the builds up the makes you sleepy. Hence the lack of sleepiness when you drink coffee, also exercise increases dentists, as many of, you know, I recommend getting some sort of exercise daily, and now we can add good sleep quality to the list of reasons. Why the circadian system works with the day's son night, cycle and is linked with our biological rhythm, biological clocks are part of this circadian system as our innate timing device. These clocks are found in nearly every tissue and organ and our bodies for regulating timing and rhythm. All of these individual clocks are managed by. One master clock in our brain, which is basically a big group of about twenty thousand neurons. The main cue for influence of our circadian rhythm is light when the master clock perceives light through the biological clock. It will tell the brain to make more melatonin, which is a hormone that makes you sleepy. You've probably heard of folks supplementing with melatonin to help them, get sleepy. We are like plants, Dr Chris winter wrote an excellent book on sleep called the sleep solution a link to it in the show notes and blog, if you struggle with sleep duration or sleep quality, it can be fantastic resource in the book, he talks about a study on flowers light and rhythms. You see we aren't the only creatures that have circadian rhythms, most living things have circadian rhythms, even down to the micro level. The study looked at how flowers would respond in a greenhouse with controlled light win. The flowers were on a twelve hours of light twelve hours of dark cycle. They. Thrived. However, when the flowers were put to random timing of light and darkness. They died, even if the total light they were given was totally equal up to twelve hours they still died. It seems that plants need a natural cycle of light to prevent disruption of the rhythms. Humans are similar, we need to follow a light and dark cycle, and get at least eight hours of sleep during the dark cycle, and we'll hear more about why eight hours or so important here shortly now let's talk about sleep stages. Really quick. I think it's important. Have a rough idea of how these work so that you understand that it's not really just about switching off your brain at night, and going to sleep. There's a lot of stuff that's happening. It's actually go through four major stages during your sleep, the first stage is light sleep where everything just start slowing down and just takes a couple of minutes. But you're really easy to wake up in that first stage. The second stage is light sleep again where the system slowdown even more. And now your body temperature starts. Drop and I've movement stopped. And you actually spend most of your sleep time, there, I remember when I first started evaluating my sleeping stages with my sleeping out. I was really frustrated that I was spending so much time in light sleep and not more time in deep sleep. But as I learned in these stages, the actually spend most of your time in the light sleep cycles. That's not unusual stage. Three is deep sleep. And we actually need this stage to feel the most refreshed, and it's longer in the first half of your sleep, your heartbeat, and breathing slow down to their lowest levels in deep sleep. And your muscles are totally relaxed and stage for you've probably heard of is ram or rapid eye movement. And this begins about ninety minutes after you fall asleep. The eyes move rapidly from side to side behind your eyelids, your breathing becomes faster any regular your heart rate increases, and your arms, and leg muscles, relaxed, and may even become temporarily paralyzed most of your. Dreaming is done here. And you have less ram with age, the older you get. I'm going to share a screen shot of my sleep cycle in the show notes and blog, if you wanna check it out. The one thing that's interesting to me is that you go through these stages in cycles. It's not like you just flip a switch and go one two three four and then you wake up, again you go through these different stages several times. So that's why it's important to understand if you have interrupted sleep, or if you have a short sleep, duration, you're not making it through these cycles properly, which can affect your overall quality of your sleep. Okay. Now, some sleep research, hopefully to get you inspired to sleep a little bit more make sure your sleep quality as good. If you're not interested in all the research and just want the bottom line, then basically, just make sure you get eight hours of high quality sleep every night. And you'll be fine for those of you that aren't convinced that getting good quality sleep is important. Or if you just want to reinforce you're already good sleeping habits. Then we'll go ahead and dig into the research. So matthew. Walker. He's the professor of neuroscience and psychology at the university of California Berkeley, he recently did a tedtalk on sleep, and he brought Ford, some really interesting studies. He noted that the deep sleep stage seems to be where we move memories from short term to long term storage. It seems that making sure you spend enough time in deep sleep is super important from a cognitive standpoint, y'all. So mentioned some alarming information on lack of sleep correlated with increased disease, including a higher chance of several types of cancer, and also a seventy percent reduction in your immune cell activity when you're only getting four hours of sleep. Dr Chris winter makes a good case in the sleep solution book that sleep isn't just simply flipping a switch off on our bodies, but rather, it's the series of amazing and critical processes that are taking place in every system of our body hit discusses, how the Glymph attic system in our brains actually helps us remove. Waist and this worked best while we're sleeping one of the key. Waste products is a protein called amyloid beta, which accumulates in the brains of Alzheimer's, patients, low sleep duration and low sleep quality can impair the ability to get rid of toxic waste that builds up in your brain during the day, an interesting note was that this waste removal, seems to work best when you sleep on your sides. So kudos to all those side sleepers out there, apparently six hours of sleep doesn't appear to be enough sleep, duration a twenty thirteen study in the proceedings of the National Academy of sciences of the United States of America found that participants who were limited to six hours of sleep each night for one week had surprising results in their gene expression genes, for immunity were completely turned off and genes associated with tumors inflammation, and stress were turned on. It is amazing to me that this happened in. Just one week apparently seven hours of sleep doesn't seem to be enough sleep. Duration either a twenty fifteen study in epidemiology looked at over one million Chinese subjects, and they found higher levels of obesity, and those subjects that had fewer than seven hours of sleep per night. Even one night of disrupted sleep can cause cellular issues a twenty sixteen study in brain behavior and immunity found that subjects that had poor sleep even for just one night had signs of cellular damage and aging. So as I said earlier, eight hours appears to be a pretty good minimum for your sleep duration eight hours of sleep. Seems to be the minimum requirement from an immunity and cognitive function standpoint as well. A two thousand nine study in the archives of internal medicine that looked at one hundred and fifty three healthy men and women and gave them the rhinovirus, which is the common. Cold virus via nasal drop. And they found that participants with seven hours of sleep were nearly three times more likely to develop the virus, or the cold than those with eight hours or more of sleep, and then a two thousand three study in the journal of sleep research found that any sleep duration below eight hours caused a restriction in the brain operational capacity. So I think we're pretty clear on eight hours as our goal. But maybe you have trouble getting enough sleep. So wanted to give you some basic tips on getting better sleep duration, and better, sleep quality. So he remind that I think are the most helpful and important in. No particular order. I keep a routine go to bed at the same time every night, and wake up at the same time, every morning, this applies to weekdays weekend, days, and holidays. Remember the aforementioned flower, greenhouse experiment. We need consistency of light and night cycle. Perform optimally just like the plants to keep cool. Studies have shown we fall asleep and stay asleep best when we have a cool environment, and it's been shown at about sixty five degrees, Fahrenheit or eighteen degrees celsius to be optimal. Read a book the kind with actual paper pages. This has actually been shown to induce sleepiness unless remove the stigma about going to bed early as being lazy or not tough. It's cool and healthy to go to bed early and get enough sleep. Don't stay in your bed, if you can't sleep studies have shown that your brain will associate your bedroom with a state of unrest. If you spend too much time in bed trying to fall asleep, go do something else outside of your bedroom. And come back when you're sleepy. Track it. There are tons of gadgets available to track sleep at night. It is very interesting. And fun to see how you flow through these different stages of sleep, as I mentioned earlier these devices, also keep you honest about how much total sleep, you're getting instead of just sort of guessing a bedtime alarm. Now that sounds pretty simple and it is, but I think it's pretty helpful. Set your alarm about fifteen minutes before you want to go to bed and do your normal routine of brushing, teeth changing clothes, etc. Don't talk yourself into staying up a little bit later just go when the alarm says to and last avoid light at nights, remember how the master clock precedes light through the biological clocks in the body and tells the brain to make more melatonin, the sleepy hormone if it's dark, while your TV your phone and other random lights like your modem and air conditioner, etc. Can trick your clocks into thinking? It's daytime and it can throw off your melatonin production, so. Keep away from lights as much as possible. And if you must be on your phone, or computer use those blue light blocking glasses that actually pretty reasonably priced these days. Okay. Let's move on to stress dealing with stress is very individualistic, obviously different tactics work for different people on stressors can be pretty situation specific, for example, I am a stressed out nervous traveler, where my wife is actually cool as a cucumber when we travel, there's actually a really good. Ted Ed video on how stress affects your body by Sharon Horsburgh quest and linked to it in the show notes and blog, it notes that stress can be good in the short term like if we need to run away from bear in a stressful situation. Your body's adrenal gland releases stress hormones like cortisol epinephrine, which is Drennan and Nora Ephron, and these cause your heart rate, and your blood pressure to increase these are good tools to help you get away from the bear in the short term. But they're bad if they're activated too often, or too long over time, chronic stress can cause hypertension, the elevated cortisol levels can cost. Build up in your blood vessels, digestive issues can occur and visceral fat. The really bad fat that is by your organs can be increased on top of all that chronic stress can harm immune cell function and even shorten your telomeres, short frayed telomeres are correlated with chronic disease while long. Telomeres equal a longer life. So next tremendous share some tactics to help you manage stress. The first is pretty interesting. It's just about being positive in being in the right mindset. The good news is, we have some control and Kelly mcgonigal's book, the upside of stress. She discusses, how our mindset about stress can actually affect our body response to it. She highlights a whole bunch of really cool studies. But one in particular was interesting to me. It was a twenty ten study at Harvard, and it actually showed that blood vessels of participants vassal constricted or. Squeezed together less, which is a big sign of stress win. They were told that stress symptoms such as increased heart rate and sweat would actually help them perform better on their graduate school exam, on top of their body responding better with less vessel constriction that actually performed better on the exam as well. It's pretty interesting. And this is all just about mindset be grateful. I have discussed the health benefits of gratitude, journaling numerous times on the show, and how I do each morning after I take my kids, the school, apparently, we can add stress reduction to the list of reasons to do gratitude, journaling, according to Robert Emmons, a professor of psychology at UC Davis. There is a mounting data set from his studies and from others that actually show numerous health benefits of recognizing what we are grateful. For on a consistent basis included in his data set are several key points about stress the. I is that just two weeks of consistent gratitude journaling showed a twenty eight percent reduction in perceived stress and another is that the stress hormone cortisol can be reduced by twenty three percent with gratitude efforts meditate I used to struggle with getting into a groove with meditation to be honest. But then I started thinking about emotions as passing traffic Andy Pettitte comb, the co founder of the head space meditation app. Narrates a very helpful animated video on meditation that really resonated with me. And this video he describes how it can be helpful to think of any emotions that arise while meditating as passing traffic such as a car with anger sadness or nervousness, instead of getting in the car for a ride, you just notice it, and let it pass by you, once you get in a rhythm with meditation. It really does seem to help with stress a twenty eight. Eighteen study completed by the US army research laboratory and the university of North Texas found that meditation reduced stress and improved cognitive performance in soldiers. They used hurry. Very ability to measure stress and track it speaking of Hari variability, there's an easy way to track. How stressed your body really is? Sometimes we are stressed, and we don't even realize it, I discussed how to use HR or heart variability to manage workout intensity on a daily basis in my article on how to listen to your body HR V helps us understand how recovered our oughta Nommik nervous system is from stress perspective. And this is useful for training, but it's also very useful in understanding just how well your body's responding to all stressors if you're HIV score is in the tank, it may be your training volume but it could also be how you're dealing with other stress such as emotional stress, or maybe both. Okay. Moving onto. The next topic of productivity. David, Allen's book getting things done truly changed the way I approach my work and personal tasks and is my favourite productivity resource. There are certainly lots of hacks, methods and applications for productivity available to us today. But David system and mindset around productivity really resonated with me, several years ago, I implemented the basic tactics he discusses avenue able to stick with him to this day, which, I think speaks to how well they work the guiding principle behind his work is that our brains can only hold onto so much information at once, and as such we need to capture and systematize, our ideas to save space. So I'm gonna share a summary of some of David's main concepts that have helped me I probably the most important is to capture your ideas somewhere, David suggests that we shouldn't have any new ideas more than once, there are tons of apps for idea capture. And of course, the good old. Pencil and paper work. Just fine too. I like Evernote because it's cloud based, and I can open and save anywhere the app also works with phone dictation. So I can capture on the go the idea is that if you aren't worried about remembering new ideas or new twos. Then you will have the capacity for creativity and for new opportunities. So just capture everything as you think of it next action. And dude, eight once the ideas are captured, it is time to plug them into some sort of system, along with a date, that it's due, for example, maybe you captured start presentation for ABC client when plugging this into your project spreadsheet or whatever system you wanna use. You will actually add an action, step and a due date to that step. Maybe it would be create slides on stress due on June fifth for me, personally this takes me from a confused in overwhelmed mode, to a much more organized, calm and productive. Date now. Yes, it is going to take some time to set all this up with all of your projects. But if you stay on top of daily thereafter, it really is a helpful system. It works great for work and for personal tasks, too. So you basically treat all of your work and personal tasks like project management and last the two minute rule. The two minute rule works. Well, when you're doing input tasks, like reviewing your Email, if you can do the task in two minutes or less. You simply just do it right away. This will save you time trying to figure out plugging it in and adding an action and do day to it and this works. Well, if you set aside specific time in your day to do input output tasks, I like to output, work like creating presentations, or building a new workout program early in the day as research shows that you're more productive at this time, then in the afternoon, I will schedule time to input tasks, and knock off anything. Takes two minutes or less. This is a great way to stay on top of easy to complete items and helps you stay above water with your overall project task list. And we will finish out the topics with routine as ties together, everything very nicely. Remember the feedback loops that stress sleep and productivity operated with each other? For example, productivity creates less stress, which creates more productivity or less productivity creates less sleep, which creates less productivity routine can be added to any one of these topics into a positive or negative feedback loop. You'll notice some overlap in tactics to improve sleep stress and productivity, and that's because the really closely tied to success or failure of one another. So I'm gonna share a list of must that. I think are most important for your daily routine. I same time daily. Go to bed and wake up at the same time on every day that ends in day Monday. Tuesday, Saturday holiday, you get the idea. Remember the flower that needs the same light and night cycle. We operate on the same type of light cue based circadian rhythm get eight hours of sleep. Hopefully, all the aforementioned data on not getting enough sleep made this one no-brainer, but I wanted to make sure. Next exercise daily among the plethora of health benefits from exercise are better sleep more productivity, and less stress. I like to recommend three days of strength training and four days of cardio each week. Just do something every day, every workout doesn't have to be nor should it be a superintendent session. Maybe it is a family hike or chill yoga session. Just you some sort of movement daily hardest. I when you start your work day in the morning, do the hardest output task, which is when you're creating something I research has shown that were most productive early in the day. So don't waste that time in Email jail. Next capture ideas and update, we discussed why is important to get ideas out of your head and stored somewhere. Get in the habit of doing this daily anytime you come up with something new update, your system, spreadsheet app. Whatever it is daily to make sure you are inserting action, steps and due dates next track heart rate, variability, use this quantifiable overview of your stress and see how well you're managing factors that improve or hinder, your score includes sleep stress exercise nutrition, etc. And last one de-stress tactic do at least one de-stress strategy. Daily such as meditation gratitude, journaling, or exercise or even better. Do all three. Thank you very much for listening to the show today. A few things you can do to help out boost health. If you would be so kind, please subscribe rate, AMR view the podcast in your podcast app. Leave a review on the boost health Facebook page subscribe to the boost health TV YouTube channel and follow my boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more motivation and information until next time. This is Paul sandwich saying goodbye and find your.

journal of sleep research melatonin cortisol Dr Chris winter David United States Paul sanfer Facebook obesity Alzheimer National Academy of sciences caffeine
Raise Your Vibe And Your Consciousness   BHP49 Featuring Cristina Lopez McLauchlan

BOOST Health

1:45:33 hr | 1 year ago

Raise Your Vibe And Your Consciousness BHP49 Featuring Cristina Lopez McLauchlan

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Your balance that is our goal here at boost. Hell welcome to episode number forty nine of the boost health podcast. Today's show features special guests, Christina Lopez McLaughlin, founder of the vibe tribe. We had a great chat and cover. Lots of different wellness topics, including a midlife awakening versus a midlife crisis. Gratitude beyond the five minute daily habit, eco, friendly and up cycled fashion. What the best wellness retreat should include the power of breathing getting into the much sought after but rarely attained para sympathetic state, and how Christina finds her balance a couple quick announcements, and then we'll jump right into the show. Join the boost health Facebook group, I created this community as a separate place to share wellness tactics. Inspire each other try new things and have some fun. It's a nice community of folks. And right now, we're talking about fasting to join just click the link for the Facebook group at the bottom of the homepage on my boost health dot com or you can click the group on the boost health Facebook page boost health TV the boost sell podcast is now available via video format on the boost health TV YouTube channel, we sell TV. Also includes several awesome workout videos. I created cluding one that requires no equipment whatsoever. So you can do it anywhere and other one that uses just dumbbells and bodyweight, and I've got a few others to to check out a link to the channel in the show notes. So you can check it out newsletter. If you haven't signed up for the weekly boost newsletter already you can do so very simply by entering your name and Email into the. On the homepage of my boost health dot com. This way, you don't miss any boost health news, ask Paul. You can ask me a question to be answered on the show by clicking the green ask Paul button. It's on the podcast. Learn more page on my boost health dot com. The question for this week is from Tom Tom said, hey, Paul been enjoying the podcast been lifting weights a lot more lately, and I've been concentrating on basic compound lifts like squat dead, lift hip, thrust, etc. I've been following the five by five protocol a had a question regarding how much weight I should build up to as a cyclist my main goals for incorporating strength training to balance out the fairly specific single plane activity with more compound movements in core strings as well as for bone density and just building a stronger body overall. So what's a good goal to shoot for as far as weight by body weight? Should I be able to squat one and a half times my body weight? Deadliest two times my body weight. Or is this not really important any thoughts would be greatly appreciated, and I responded with on the resistance goals form should always be the primary focus if advancing up in resistance means that form gets degraded. The form should not be increased the ethics should go back and work on the mechanics of the lift and possible, mobility, limitations until the form is perfect. I know how it is to want to know how to measure against other athletes, and as such there are some fair standards at all share. But keep in mind that there are many variables at play here form and technique being the most important also the build of the athlete can play a role, for example, an athlete with super long arms will do better at a dead lift than adventure breasts for obvious leverage reasons amount of time training can be another variable. So you'll notice I've broken these into different levels to help average things out and these are for one rep maximum. Efforts so for novice who's been lifting for around a year less the barbell squat should be at one point two times. Their bodyweight for a one rep max barbell deadliest should be one point five times body weight for one rep max and barbell bench press should be zero point nine times. Bodyweight for one rep max now intermediate level this is for been training for two years or more barbell squat at one and a half times bodyweight dead lift at one point seven five times body, weight and bench at one point one tonnes body weight. And then there's advanced for somebody that's been Lipton for five years more squat to two times bodyweight dead dead lift is two point four times body bodyweight and bench press at one point five times bodyweight. So as an example, let's say I'm one hundred seventy pounds, and I'm at the advanced level that would mean my goal would be to squat three hundred and forty deadly four. Hundred eight and bench press two hundred and fifty five for my one rep max I actually wanted to answer his question a little bit more holistically too. So I followed up with a few questions for him. I asked how many days a week he was lifting and he was lifting two times a week Mondays and Wednesdays and actually suggested that he bump it up to three days per week and asked in season how many days does he cycle in which days of the week? And he said he's going on Tuesdays and Thursdays, and then he rides on Saturdays and Sundays to for longer rides. And then I asked if he had to be a little bit slower on the bike or a little weaker in the gym. What would you rather? Would. He be okay with being pretty strong in both instead of excellent one or the other and he said he'd actually be okay with being a little bit slower on the bike. If it meant building a better stronger body overall because looking at the long-term he believes the building a stronger body will actually make it possibly faster on the bike or at least enabled to enjoy biking. Longer later in life. I asked if he has a pro cycling athlete as well. And he said, oh, so basically, I recommended he bumped his strength training up to three days per week. And make sure it wasn't training to failure in this should increase his overall trading volume and also maximize the adapt tation and minimize the soreness for his rights, and I gently suggested he look at cycling more as a fun sport and a way of improving his cardio capacity unless about performing at a top level and just being more balanced overall, which it sounds like he's pretty in tune with. So thank you so much for your question, Tom, hopefully, it helps some others out there. And if you have a question, please send it in through the ask Paul button. All right now here is episode number forty nine raise your vibe and your consciousness, featuring Christina Lopez McLaughlin. All right. So I have a special guest on my show today. Her name is Christina Lopez McLaughlin. I got I got it. Right sit. Right. And she is a global citizen earth and ocean guardian and a human doing we're going to hear what she means by human doing today. She has a passion for storytelling and co creating and she's merged twenty years of hospitality brand and event management with holistic business and lifestyle design aligning, her values, she crafts TJ brand storytelling sales and marketing scope and elevates the tribe, which is her clients through holistic wellness, coaching the vibe tribe consults businesses for purpose supporting the shift to brand your vibe with conscious intent and working to nourish and balance employees to get to know their brand from the inside out. Thank you so much Christina for joining the show today. Appreciate we we tried for a little. While a few months ago, and like, yeah, we made it and then the days of gone, you're you're a busy lady. You're not always in this city. You're bouncing around quite a bit. Last year was was a great year of doing the human doing part. And I was away blessedly every month doing little little projects here and there so this year is consolidating and a little bit less as more. So I don't intend to be away so much to be a bit more rooted in Hong Kong. Okay. Yeah. We might be able to go in touch with a little bit easier this year. That's that's the that's the intention. You never know a bit of a gypsy. But but you must like to to travel around and do different things. I mean, it seems like every time I saw you on Instagram you were working with a different client at a different location or you were working with a a wellness retreat retreat somewhere. So you must like the traveling around the piece of it somewhere. Yeah. Definitely. Travel has been part of my life ever since I was born. So I moved around every two to three years, so hence, the global citizen, I have a New Zealand passport. But people always ask me, where's home? And I have only recently learned that home is internal and not to to look externally thinking that a specific place had to be home. So I am a traveller. And it's not that. I think that there's something greener on the other side. I just love the discovery that travel brings and the older I'm getting I am seeing that the world is really my classroom. I learned so much from from the tribe of people the cultures, and it it how many firsts do you get in life, and when you travel that's an opportunity to spark a different side of our spirit in our mind for first time experiences. Which which become rare more rare as we as we develop. I think the so true. I mean, I'm I'm the son of a of a military parent. My dad was in the air force, and we moved around a lot. But it was all within the continental US, and sort of like, a typical typical Americans my wife, and I didn't even have passports until we got the call to move to Hong Kong with with her company. Probably sounds pretty crazy. But it's actually typical American saying though, I mean, there are certainly Americans that are well traveled. But it is a typical American thing to not have a passport. And just because there's you know, there's so many things to see within our country, which is a great which which which is great. But we have this whole new appreciation now for, you know, having the opportunity to travel and learn about different cultures and different places in the world. And why this beach is fabulous. And this beach over here is fabulous. And and. Understanding the pros and cons of different cultures and communities and appreciating them for for what they are is is is something you just you can read about you can hear your friends talk about it. But if you don't experience it, it's. Gifted that to your kids now. So they're one up on you. They're like they have passports set. World season travelers now mom dad, how many stamps they already have my goodness. They've had a lot of opportunity, and that's the most important thing. I mean, we were getting lots of lots of business opportunities, which is great. But the most important thing is their appreciation of the world. Now this new world you that they have that. They could never have had. It's really cool. That's definitely I one of the things I'm I'm grateful for and gratitude used so much now, but truly truly the opportunity, and you talk about having a passport from me whenever I talk about travel. It's it's a gift first of all to have the opportunity to have an identity in the form of a passport. Right. So first of all you get that you're able to have that identity. And then everything that comes with the travel the the funds that that allow you to do that. And. And then the health that allows you to get on that plane, you know, depending if you're a healthy person in mobile, there's just so many layers to the gift of travel apart from getting to that destination. So there's the cliche of the journey behind before you even get on that plane. Oh, that's true. Yeah. So it's that's how I look at travel. It's not it's not just it's a luxury on so many levels. So yes, I had a great year traveling, but a little bit simplifying a little bit more. And and trying to grow deeper deeper roots into humvees Hong Kong when you you said, you traveled every two or three years when you were a kid what what are your parents? Do. They have to change locations for work as semi father is still a hotel so manages hotels. So we were fortunate enough to move around every two to three years, again, an absolute blessing. But you know, there was a moment in my life where the bless. Zing became a bit challenging because even though you can probably tell I'm an extrovert. I don't have problem meeting meeting new people for the first time in having a conversation, which which is what I think my upbringing taught me moving around. But then there was a point in my life. I think in in my early twenties or my late teens when I went to New Zealand again to further my education, and it was a a whole different way of of lifestyle. Where people went, you know, maybe it's the same in the states probably everyone to kindergarten together and then middle school, and then and there are these deep deep rooted connections and friendships that span decades that had a lot of death to it that made me back then feel totally out of place in an appropriate. So I felt like the black sheep when I went back to to New Zealand because people were talking about, oh, you know, when we were this, and you're. You're that. And I could I couldn't relate to that emotion of way back then because I always had to make new friends. And so there was a plus and and a bit of a negative side to it to you. I felt that I was always the new kid. I my last move was when my dad retired which was my sophomore year in high school. So I was moving it wasn't like it was every year. We moved four three times four times if you include the move back to Kansas, which is where all of our roots are, but I think there's something to be said about it sort of molds your interpersonal skills like you just don't meet anybody or have any friends because if you're the new kid, there's not always going to be especially in the teen years. There's not always going to be this outreach of effort by kids to bring you into their clan. So I think that hopefully, it's been something that's helped us as well. Spain to thinking of it now. And if you look at it like in a psychological aspect, how did that how did that potentially shape us in end a lot of a lot of the, you know, we've week we continue the Chad. It's it's really interesting where I'm at in this particular stage of of my life where I'm deprogramming the pergram, and and the I I turned forty three I'm saying that on. I, sir. We're both in our forties, and we, but we're feeling good. And and talking about wellness had at that sweet spot and long mate lasts for at least a couple more decades. But I someone was saying, oh, and they were only turning thirty five like having a midlife crisis. Amid life flight he's like first of all turning thirty five. Secondly, said how about you look at it this way, it's not a midlife crisis. It's actually a midlife awakening. And that's how I how I'm interpreting this social term that we've called like midlife crisis to it's actually for me, the awakening or the awareness of what my life in the past thirty to forty years has consisted of two as far back as I can remember. And what is it that has served me? And what is it? What are the things that haven't? And usually that's why I personally think there's this massive shift where people think it's a crisis because they're all of a sudden wanting to run a marathon, or they're like I'm actually going to buy that boat that I don't have any money for it's kind of this carpet DM thing because we've realized wow, you know, it's we're at this point. There's the the finish line is who who knows when the finish line even is. But that's do. That's what we want to do. And so I think we see that as a crisis, but it's kind of more like, well, actually, the person's probably just woken up a little bit. And realized what's important. So I put that forward to tell my friend. I'm like, why don't you look at? Why don't we shift the language and introduce it that way? Yeah. I like that. It's almost like you're you're coming across this wisdom of this curriculum of whatever it is that's legend of that place in you can look at it as something that's scary. Like, oh, maybe I'm halfway through this journey or you can look at it as I've got all of this data, and I'm going to use all the stuff. Like, I always say take one percent from everybody. I'm gonna use all those things that I learned create my own wellness curriculum and just so shoot for the next forty. Let's let's let's be as strong as we can be. Let's be as healthy as we can be let's pay attention to, you know, everybody around us as much as we can. So and. For I think and some people will resonate with this kind of discussion. We're having told me like I have no idea. What what you guys are talking about? What are you talking about? But I'm all all for for using the past in a positive way and trying not to go back to story so much that that can sometimes waste while. I'm talking from personal experience story has weighed me down quite a bit. And really like letting go of that anchor and and and rising up in using that. Yeah. Yeah, you're right. It is a gift. It's almost like is a glass half, full or half empty and how you approach it. I think you mentioned gratitude briefly. I think that that is something that really can help with that on a daily basis. And if you're just introducing that even if it's they've shown I've said this study thousand times on my show, but five minutes of gratitude journaling everyday improves, your long term health by ten percent. You're not going to feel like you wasted your time after you just did that you're gonna feel better. And you can't it's it's so true. And, you know, Paul my journey into this has been I'm I'm a I'm a kindergarten student still in this in this awareness space, or in this, this spiritual path, whatever you wanna call it, but purposeful purposeful conscious daily path, basically. But you know, it's it's kind of. Gratitude for me at the beginning was the five minute making it part of the ritual and the routine almost like brushing your teeth. It was just like I had to do it because they say it takes twenty one days to create a habit. So do for twenty one days, and, you know, don't do have it by your bedside and set an alarm, and and it just became something where it shifted my emotion. So if we took a look at it and holistic sense, you know, mental wellness. Relationships how I interacted with people you you can't be angry or or sad when you're truly truly grateful. Don't just go through the motions. Like, I'm grateful, and I'm grateful that I had chocolate but ask yourself. What are you great for four? And now for me, it's not five minutes at the end of the day or the beginning. It's a consistent thing that I allow myself to go into the Keno riding the bus here, I rode the bus and. I was listening to your last podcast with Sonali whoop. Whoop. Shout out. So I was letting myself as I listened to that I was looking at outside. And I was like grateful for the fact that I could see trees or that I have site. It's just like the basic things and some people might think that's a bit deep, but I try and make it part of as much as my day as I can. So that I remember that I'm actually the very small percentage in this world that has a privileged life like to really remember what my problems are there are challenges. But really, it's pretty darn cool pretty darn cool votes. So I wanna I wanna make sure we hit this point. Because I think this is interesting is is making that step or Evelyn from it just being a habit to making it transcend into something that just is. So. I've heard about meditation. Kind of going through that same process. So like, you do your ten minutes with your head space, apper, whatever which I think is fantastic giant mind shutout Johnny Pohlad took up. We'll put it in the show notes. Everything we talk about we'll be in the show notes for everybody. So I heard I think it was Sam Harris said who also has a meditation upcoming out that when you get really good at meditation. It's not just that ten minute practice. It's almost like learning a language like once you become fluent in a language. Your brain is just on autopilot. It's just is. So is that kind of what you mean? Like now now that you've kind of put in the work and laid that groundwork. Now, you can just sort of that's just sort of their free to pull from without thinking about or do you still have to consciously go there there? There are more moments. There's more there's a bigger piece of the pie. That is just a knee jerk reaction is just now part of it's part of. My vibe. There are still moments that I have to do the work the deeper work and remind myself to be grateful when normal human being has emotions and and things that I find are challenging I I need to remind myself. And that's where I go. I know a place of of gratitude, but more and more I'd say sixty to seventy like, honestly, it's it's a state of of my vibe and being now, I definitely especially while it's not since even turning forty three. It's been the past year and a half. I'm definitely waking up each morning with a stretch. And I'm alive. Like I woke up because I've had I've had friends that have been ill. There are more people that I know and it comes with getting more mature on this earth that are are passing to the next cycle of life. So just makes you really realise. I was even saying, wow, I'm going to sleep at night. And I just think can learn wake up tomorrow. It's just I mean, we all do it. I certainly did. I was just like oh good night. Honey, you know, not that I have a Honey to to take a nighttime right now. Good night or see you or last text or whatever. And then tomorrow, it's like planning the day and all of that. And it's not a negative thought that I'm trying to put in. But I started thinking like, wow. Like, the fact that I opened my eyes to breath go to lend my feet down. I'm healthy. It's like that is a awesome gift. And that's my first gratitude, and that's automated now, I mean, even to sit there and be like, but I do. Take a moment. It's part of my my morning ritual. Yeah. I like that. Actually, I think I'm going to try that because I usually get up at four thirty or five and my thought is not I'm thankful that. I am putting my foot out of bed. I'm saying that this is early avenue. Avenues for loan lives. So that's actually really cool. Now, it's always just a joke with my with my personal training clients and group class folks that come to my early stuff is all the hardest parts, you know, putting that I foot on the ground. And then everything else is easy after that joking because you know, the session itself is usually a good challenge. But I I like that better. I like the mind from those mindfulness beginning as soon as you put your foot down and just being thankful that you're healthy enough to to get up. Even if it is before the crocodile. You know, what I what I'm I'm I use my myself now in my life is a full experiment. So now, I'm trying to I'm kinda seeing when I wake up, and it opened my eyes to just lie there for a moment and observe what's around me. Whether it's cracks on the ceiling or you just kind of look and just be there. Even if it's for ten to fifteen seconds just like lie there. Glow. Okay. This is cool. I see this all the time. But you know, and then move so so take that the first few moments, and I think it's also because of the work we do we are up at that time, which I love wouldn't. I love it. It's just the earth asleep. Oh, especially phone cone Peretti. When I teach at six AM, and I have the door pen. And then I listen. Silence. It's like this is golden guys. So people go why do you wake up earlier like try it have you heard of the five AM club? I mean, I've been doing five AM for twenty years now. So for me, I might get part of my day. But now more and more studies are showing right getting up at that, time and productivity levels. And and obviously the buyer them of the sleep and what's happening. So, but yeah, that's my next thing is. Site before. I I roll ever. Well, that's still really good start. Because I think you know, with our phones and our computers and everything like just getting into that para sympathetic state after your day started is obviously really challenging that's by meditation is sort of becoming more and more popular because people are realizing that they're not ever ever going into Paris state. And so they're shutting down at the end of the day. And so I like that just little start focusing. Instead of the first thing you do when you roll over as up. Let's see if there's any messages and. I think that's a good start to the. But it's interesting because it's part, even I have to to train myself daily because we the work that we do or the messaging that we we do arline, it is very much a social media is the platform and also for the people in the brands that I've been supporting and help it's it's part of it's part of the deal. But for me what I've very much been doing especially for the past year because I'm a believer. Walk your talk as integrity anesthetic as he can say if you're going to teach teach your students or or talk to clients or coach do do that with with what you say, so eight o'clock to eight o'clock phone is off. Phone is off phone is off there might be times where I'm on at nine if I'm chatting to a friend or if I have to finish something. But usually the phone will be off by then and it's interesting because it will be on airplane mode, and no one can get hold of me, you know, knock on wood should something an emergency happen. But that's that's usually my my rule, and it's time for me to have that decompression from the day and that rise for for the day to come and do the rituals and and just connect hopefully face to face with someone. And if not connect with yourself be at home without that it's so distracting, I mean, it's not distracting. It's also so useful. Right. I mean, what is great invention? But but it's also what did we do beforehand? And what were we doing with our hands more? Let's be more dexterous. It's cook in the kitchen men eight instead of ordering let's like, dude. Title or write poetry, or you know, I don't know just do stuff with our hands that are more dexterous rather than this or scrolling. So yeah and have the face to face conversations Platt. But what I what I like doing is trying to plan to have dinner or catch up with the friend around that time and my phone is off because I'm spending two hours with my friends. Donate to be on this. I'd rather have like a condo face to face and laugh and connect. Yes, let's, but it's practice it's hard, especially in a city, the city that we live in everything is, you know, you even you in me we've been chatting online where maybe we could have just done. Hey, yo, dude. Let up right? That's true. That's true. Accomplished it faster, you know. But we're all part of the the the machine. Yep. Yep. Yep. We'll talk about vibe tribe. I wanna talk about your company one of your your company's. One of my vibes. Any? So you started it back in New Zealand about what you're was it. And what was your your initial objective with it in what is it sort of evolved to now we're now twenty eighteen so twenty twenty fourteen twenty fourteen two thousand fifteen I was actually living in Singapore at the time and met my then partner who also happens to be New Zealander, and we decided to repatriate back to New Zealand after me being away for a decade and him being away for for too. And I for the first time after working for twenty years in my life had the opportunity thanks to him to not have to work for any financial game. So I at at that moment there was like, wow. This is this is this is the different chapters of Christina. So I was like, wow, that's cool. You don't need to work, and I can just. Explore more of of my yoga, and and do this and that, but it led me to being quite lack for a better term lost Mike, compass wasn't working very well. Anyway, long story short we moved back to New Zealand, and as I was navigating I had to go back and do the work do the work that I had learned which what I you know, try and coach people on which is what is your purpose and boy who talk about roller coaster three to four months know, there'd be moments. I'd be crying in the living room. And just just not knowing what I was doing with my day. Because if you if you're so used to having a schedule of some sort for twenty years, and then you think it's a cool thing to not have to work because you can kind of create work that you want to do. But I I think both of us at that time in the relationship thought that it would be easier to find. What my purpose was he'd be like, oh, fine. I don't have to work great. This is what I've always wanted to do. I wasn't there yet. So the vibe tribe was born out of me wanting to create selfishly an opportunity for me to meet different community members. When I moved back to New Zealand does like a K I want to create events because that's my background is events in communications or want to create events where I will meet people as repatriating back to my country. My my girlfriend's at my friends all at that point ready were in their next phase of life with growing families. And so you know, it was had to start from the beginning. So that was it. It was like, oh, let's create some gatherings of five or eight. And and and that's how it began really was more for a self pacifying reason right anything else. And then so it started in New Zealand and then as things happen in life. My. I parted ways and had to go through another kind of rebirth of chapter of healing from a loss love and all of that in reintegrating that navigation into the vibe tribe in the purpose. And and kind of Pooh poohing, the whole idea as I can no, you know, like, I'm not going to do that. Because I've got bigger things to worry about which is my healing right now. And and just find a find a real job. So that it's just easier. So it kind of took a back pedal for quite a while. And then using all my tools as like, Nope. Just step out of your own way and dive deep because what have you got to lose really nothing. I mean you enjoy doing the work. So I dug deep it in New Zealand. I tried my best to make it work, and it was challenging financially because it's it's a side hustle. I remember I think rich role was talking about it. You know, if these side hustles that people do which is actually important. Because it's our creative side. It's Russian side right side hustles so keep sparking that so slowly slowly over now three and a half four years. It's kind of sparked Hongkong has been an amazing place for it to be a nourished and nurtured in this year right now, I'm taking a bit of a sabbatical for the for the next like it's been two to three months, and it will probably be another month or so like revamping, my website, and really streamlining what is the vibe tribe, and I'm gonna go seek professional help with business coach and also look at okay, how can I leverage this into something a little bit more organized because I'm such a kind of go with the flow kind of person and ride this vibe and ride that vibe. But now, I think I have to make it even more sustained especially with these opportunities that are coming up for me. So that's how it began. And and I hope it will continue while. I don't think you'd give yourself enough credit either. I mean, you've done some great things for company already with with the vibe tribe trying. Yeah. Yeah. I mean, I just do me. And I think that's that's people when I'm being interviewed for for work people go, you know, what's your superpower? And I just say just do just be me and don't go too far out of my depth. Don't try and present myself as a knowledgeable in an area that I'm not there are experts now out there in every possible field. So I'm not a micro plastic scientists that can talk about, you know, the these this all these big words that I just speak the language, I know and and stay aligned to to that in use what I've learned both personally and professionally to to try and amplify, which is why I have a hashtag called raise your vibe. It's like how can I help you get to the next level not for the sense of achievement or ego? It gained just like heck can I help you do your work because I feel like if we had more of that in the. Sense of compassion, and in the sense of elevation for each other. If I had that even earlier than you know, I don't know maybe I would have had better tools. But then I wouldn't be where I am now. So we'll I think in your work is is really important, and I'm over simplifying this for sure, but one of the things that you do with a company with their brand is help them be more conscious of our environment. Right. And so I mean, but. Yeah. Amical that's an point. Yep. Sonali, and I talked about this to like, we're moving from something that used to be sort of corporate social responsibility like the bigger brands are doing it just because they feel like the half to for good PR. It looks good. Yeah. But I mean, if companies aren't realizing that this is this is a really important strategy just to stay alive because consumers are becoming more savvy and they're gonna start. Maybe we're we're both wearing something that is. Is eco friendly. I've got a shirt that's made out of recycled materials, but it's it's up. It's upcycle upcycle. Thank you, which repurpose fashion. Yes. So tell everybody what up cycled actually means and I'll get back to Willie up cycled fashion. Again. I'm not gonna paint myself at all as a as a good citizen from the very beginning. I was the perfect consumer. Oh my gosh. And this was only less than a decade ago. You know, I was living in China. I was in Beijing, and then I moved to Shanghai. And I had a position that allowed me to chop. And shopping was I love trumping I still do love shopping, but I just don't chop I shop with my eyes. I like looking now, but I would buy the chili a new outfit every week to wear out on Friday or Saturday. And up cycled this whole concept in New Zealand. We have things called hand-me-downs stores more op shops opportunity shops with all this. Now, vintage kind of it's a whole new word now, it's all fashionable. So I kind of knew about it. But I knew about upcycle clothing because it was cheap because you are a student in my like, cheap clothes, and Secondly, you could be quirky. You could like be your own identity. Right. But it was really till I came to Hong Kong two and a half years ago. And I was introduced to Christina dean from redress, and I really didn't know much about fashion pollution much knew about fast fashion, but I didn't know the depth of fashion pollution. I didn't know it was the second most polluting industry in our world and the layers of certain oil second to oil and then the layers of of the pollution. So at its first of all who makes your clothes, right? So what kind of work environments are these humans in that make our clothes, and what kind of dyes are used to die are different clothing, the chemicals that first of all these humans have to touch and breathe so becomes a public health thing, and then all these colors running into our oceans, and then the factories that take to produce. This the cotton that needs to be grown. So that's land pesticides water. And then you pack it all up in its individual plastic than you ship it to the store, and then we buy it, dude. I was one of the ones that was like five t shirts for hundred. Oh, yeah. Oh, it's one of those people. So that when I met Christina dean and saw what she was doing with re dress and and studied more I was shocked. My was almost. Disgusted at myself that I will. I just didn't know right. I was like. Wow. Now, you know start walking your talk if you're gonna become passionate about this. You've got to also walk the talk so upcycle for me or repurpose is a circular loop. For I do buy a few things new like underwear. That makes a little bit sense swore me that clear in there have probably been in the past two years three to five new items like brand new off the shelf, but apart from that it's been a conscious effort to buy up cycled, repurpose fashion. So when I do travel, I am one of those travelers that will look for up cycled repurpose fashion stores and do the fun thing of hunt. I still get my little kick from Mike Lu. I'm buying something new. And it's amazing that some something someone has worn. I get a buzz like this sweater. If you see it in the video this is from re dresses pop up store, and it's a very well known Italian fashion label, cold Massoni, and I saw this. I've always wanted to earn a misogyny a could never Ford one and be when I saw. This as like what one hundred and fifty dollars Hong Kong for a sweater that probably would have cost I know two to three grand. Well, you I end, and then this is my style. Like, I don't think I'll ever out I think I'll wear this when I'm a grandma. Probably think it looks like a grandma's carp knows. So it's about the circular loop. Okay. So repurpose upcycle is don't try your best not to buy anything new and take care of it as well. So you don't necessarily have to buy a lot of things. It's also the care in what you already have. So you're not just mistreating your clothes. You know, there's there's a respect for everything that you own not because it's replaceable because in a world the world we live in you can always buy something to replace it. But actually pay respect for that object that was made and that you own and wash it with care folded with care, you know, like there's a little hole so it already so there's a whole for me a holistic concept to even an article of clothing, then I'm not always this deep, but we're having this conversation, but that's really how I'm trying to im- by. That's what I'm trying to imbibe in my life. Well, it's a major polluter in landfills. Like, I was shocked her one hundred fifty thousand tonnes a day. Oh my gosh. I think it's one hundred and fifty tonnes a day just in Hong Kong, which is astounding. And if it's just a matter of a no H M dozen Zara does it which are major clothing manufacturers. But they've got these boxes now where you can just drop close off no questions asked. I think it's and they'll recycle it and use it for new material. That's great. And I love the idea of, you know, going to a store it's not just about like in the US. We have goodwill which would typically. Last Salvation Army. I've found some good pieces. There's some there's some cool stuff to be found. But it sounds like maybe what redress does is. Maybe this is what up cycling means if I understand correctly is is finding or sorting through some of the items in bringing up more of the high end. Right. At basically, rescue them, for example, redresses business model, which I understand which you know, the depth that I understand it's it's repurposing clothes that would have otherwise gone into the landfill or be burned. So they have tons and tons of clothes that are still on trend trendy enough to be worn now and giving them a whole new life and the work that they do is phenomenal. And there's more and more pop ups like this. I I had my own little stand a few weeks ago with I cleared my wardrobe and was just there with the community. Just a little pop up in Shamlan here. In Hong Kong. There's another one on the second of March called hand-me-down collective that girlfriends doing so it's because it's trendy. It's like we haven't even touched on plant based eating and all this stuff. Because of these trends necess- necessary trends, it's becoming the movement is growing into. To business models or even grassroots concept. Just like, let's have like the old lemonade stand on on the sidewalk, you know. Now, let's have a racket clothes, and there's a place I walked past. And it's not clothing it's books, and it's very rare. I think it's only when I've seen they literally just have a bookshelf help yourself for free. Really? Yeah. Wow. In Hong Kong in that's cool. Because I I see where I come from New Zealand. There's sometimes even just like help yourself to Apple's if there's or charter or books, but they don't call it. Just like goodwill like goodwill. We need that. It's so cool. And how did you feel when you give and how how good do you feel when you when you take knowing the intention is like this is just for you. Yeah. That's nice. So we should kind of do that with close as well. If if it's excess but redress the clothes that they sell it just goes back to different funding. So. Business model? It is. It's great. I think that that's probably going to be attractive to somebody. Maybe that's new that's used to sort of shopping at the bigger Gucci's or whatever. Yeah. You can find all the stuff he can find some cheese. Sounds like they've kind of fun too. Yes. This is a question for you. This is a question for you. I asked the same question of green queens Nali. Maybe nine new to the game. I'm I started out plant based five years ago. It's still the best thing you can do to reduce your carbon footprint proud of that. I'm trying to inspire people in my own way to to try. That's my whole thing. Just trying to things I'm I'm volving now into looking at the other parts of Mileit of my family's life and trying to do better with reducing plastic in those sorts of things. So I'm fairly new to the game. Is it because I'm new or is it because men aren't very well marketed to I don't feel like men are marketed to very well. Sonali had a good point. She said, it's because you know, the dollars that are being spent on the things that this is four like household goods. It's usually the women's decision. So I can understand that. But, you know, I'm thinking of I don't know if you saw the it's an American brand the old spice deodorant commercial, Terry. What's his name like Briggs through the wall, the shower, and he's like totally jacked like flexes his muscles. And you know, that's that's deodorant brand that at least historically is not one that I would recommend because it has aluminum in it, and you should just use coconut oil or something else. Instead. But that's my point is like if we're trying to reach a demographic of guys that appreciate the silly humor. And some of the tough guy sort of thing. I don't know if that's the e bringing in men of that demographic, which would be me. Into the eco warrior game. I don't know if we're doing a good job with that. But maybe I'm am I missing something or my humble personal opinion is that and this has come up to light in the past few months, actually while from me in the past eight months 'cause I was speaking to some male friends last year. And I said I feel like you guys are being left behind not in a bad way. But the the events and the marketing or or the information that's being fed is not gender neutral. And here I go like, you know, now there's like what's gender-neutral because there's all of this stuff. But let's just let's simplify being just male and female, or you know, what you identify with male and female, and it's it's definitely weighted more towards the female in regards to these pop up stores colors us. So I even. Suggested to some of my male friends, and I remember talking to you. I think when we first met to create an event for guys where there's whether you know a day where we have talks for men about different nutrition about mental wellness have movement. And why couldn't we have immense? Secondhand cool store pop up to with men's clothing, and you know, like because there's these things that safe with with the clothing there's eighty percent racks for women and then twenty percent for men and yet guys do go. But I don't think we're reaching that as much as as we possibly could. How do we do that? Yeah. I don't know. I mean, I I would love to be able to bring more of this awareness. And I don't think it's just because the women make the decisions in the home because I I have a lot of single male friends to that that are are aware. But it goes down to. I believe how important is it for you, truly. And you know, we talk about the different kinds of industries. We men are in. And you're saying you you are plant base. So that was the seed that has sprouted into these different branches for you. Oh, okay. Plant base means our cultural animal farming. Whether that was you saying, oh, wow. This is how much lands needed to raise cattle. And then there's this then goes to cruelty, and there's always a seed that will will inevitably sprout. That's your way to Platt then what I'm also observing. And and hearing when I do talk to people is that sometimes people don't want the seed. They're just like it's just not a thing for them. And you know, who who are we to judge what what one person should or shouldn't do, but we're living in the fastest information age ever. Now. Like, there's no way you do not not hear about climate, change or fashion pollution. I mean, you literally need to to either be living under a rock or a tribe of of people in the Amazon still, you know, who are living a very eco-friendly live beta. They don't really need to know about this. But it's it's really we have information there. Now, what I have a saying it all starts with you. What what genuinely matters to you is what you will act upon whatever that is. You know, if it if you need to feel a certain way, you will do certain things because that's what you know, what to do to make yourself feel soothe and pacified or elevated or whatever, and there's so many different modalities. And I'm not talking just healthy ones. You know? So it's the same with men being these eco warriors being more like is it important for them. Do I pose you question or do men have the attitude of well, my wife will look after it for you know, it's. Oh, yeah. Yeah. Well, you know, maybe my my wife saw that or my girlfriend saw that or oh, maybe the helper can find plastic bags that are by degradable is is it easier because it's convenient. Int too is that what we've created. It's a question. I don't have an answer to that. I don't know. I'm just going through these different scenarios in my head because I'm taking it on something that I want to help with. And so one angle is I'm thinking of I worked in the corporate world for quite some time. And I'm thinking of me and my buddies in the office, and I'm probably not gonna go. Hey, bill. Check out this really RAD. You know shirt that I got bad. Exactly, exactly. But I might you know, in passing just say, I'll, you know, I got some cool stuff from the angle of overall wellness balance. So there, you know, the seven dimensions of wellness balance include only recently, this it was original six dimensions, the seventh dimension of environmental has been added. And it's because we're realizing that in order to be holy well, you have to respect and respond to the environment around you. And if you're just paying no attention to it or trashing the environment around you there's no way that you can be holy well, and so if I'm you know. Trying to teach my male friends about you are going to feel better you are going to perform better, if you are taking responsibility over just that small portion of the environmental piece weather, it's upcycle clothing or making sure that you take your clothing to a place that recycles that instead of just throwing something in the trash. Maybe that'll maybe they'll respond to that. I don't know. But I'm gonna I'm gonna try a few different things do the experiment. I think we are built its inbuilt in us. I feel that we we want. We're we're human. We're we're having this experience of life, and we get a buzz from contributing. We do I mean to be of service. We as basic as it is when you gift something to someone you feel good, right? You're like, oh my God. I made that person feel good. And it's the same thing if we were to do something for the earth work to create change. If you look at successful measures in work KPI's or reaching that budget. It's because we attain a certain thing we get rewarded with I achieve that. It's it can be applied the same way to to creating change and good for the earth in if we were to look at the eco warrior stage, you know, and actually I just remembered that I did a talk for on behalf of a plastic oceans, and it was for a corporate banking firm, which I won't name. But at least if not over half or fifty fifty was male female votes. Good, which was awesome and quest when QNA time the guys were asking questions, so it's happening. But I think it's being able to present the information in a more gender neutral way where it's approachable for all. I think that's I think that's it. If you have got a secondhand clothing thing, and it's like in pay. Kings and purples in it's called like whatever it's probably something that automatically the program for guy sees it. And just flicks the page or scrolls past the screen because of the colors, you know. And yeah. Yeah. It's it will be interesting to see how we map that this year because there's huge stuff happenings year. So in your experience with the pop up shops on you haven't been to everyone in the world. But you have some experience us you are seeing male clothing there. You are seeing males there. It's just more like eighty twenty well here in Hong Kong. Okay. If you were to go when I when I have traveled in the states, I tend to predominantly go to New York and California California's its own other place Yossef's. So the guys they are very like, you know, into that they're open to that New Zealand Australia. It's been part of that. I think even in in Britain in in the that area in Sweden. It's it's fine. I think there's just something, and I may be wrong. But in Asia, it's a little bit more challenging to get to get that out. The message out there were still I feel culturally a very new. To this whole concept of buying someone else's clothes that they wore. Right. Because it's we are in a in a city that promotes shopping very much. So I said the national sport in shopping world Sonali said that I thought it was trail running. But smelly said let's shop. NET? Yeah. That's true. I mean spend the whole day in a mall under fluorescent lights and move from one shop have have coffee shop shop shop than have lunch and chop chop and afternoon tea, and then who that was big day. And there's there's no judgment on that. It's just that. That's what we have accustomed ourselves too. But there's a shift for sure there's a shift. There's a shift talked a little bit earlier. Speaking of shift, a shift, topics. Getting into a para sympathetic state is a challenge for us in two thousand nineteen even for those of us that are aware of the need to do it. I think this is one of the reasons that wellness retreats are sort of emerging as a as a popular thing I've got a quick stat. I thought was interesting. So if you just look at worldwide wellness as an industry in twenty seventeen was listed at four point two trillion US, so big that don't think that will surprise anybody. But six hundred thirty nine billion of that was spent on wellness tourism, which you could very easily bucket wellness retreats into. So I know you have done some work with with wellness retreats. Do you think that it's only going to continue to grow? And is it because people are having a hard time just getting into that Paerson para synthetic stayed in coming down or is because we're doing better overall with our money, and we just wanna spend it on something cool like that. What what what are you seeing? Definitely Garth for. Sure. It's the new it's the new internet. It is the internet like when when the internet when the modem dialed up the wellness industry dialed up, but we're now in it. It's not even it's not even kind of at the start where it's ramping where already like reaching the peak of this is this is the thing because we're living longer. We all wanna be well, whatever well means to us, and there is a standard concept of eating well, moving our bodies less screen time, sleep, you know, which is golden for me. And so I think how we are investing our holiday and spare time is now looking more for these wellness retreats. I have a interesting relationship with the word retreat because it's as if we are escaping something from where we are now, which is our modern day. Busy lives. In were retreating to the quiet of let's say Chiang Mai or Mexico, or wherever we want to take transport ourselves to serve retreat as the word is good because we can take ourselves to that place. And that's where we're choosing to spend our money. And now, it's too folded wellness retreats fantastic. But how well is it not just for you? But for so I'm into the I'm really looking into EKO while nece retreats. So, you know, there's we're all connected, Paul. Everything is connected connected. Sword interrupt your? So when you say EKO wellness retreat, just to make sure everybody's on the same page. So we're we're looking at how we get our water when we arrive there to how will even get. There. Well, how we get there? He I've been I've been pulled up going off Christine a unity. You're in your you talk about being good for the environment, and this, but you travel a lot, and I don't the only answer I have is that when I do travel. I'm trying to create change in the destination that I go to with the awareness that I bring whether it's through conscious cinema or talking or or or sharing the path of yoga or whatever. And so I'm hoping I kind of in some way not bounce it out, but contribute a little bit more rather than just going, and it's all about me and consuming. You know, I'm rather give giving my time. But EKO more as in. You know, how is our is this place built with sustainable? Repurpose would mom is the water may be filtered through and reuse the toilet water as the final stop for all the gray wash from the dishwasher. Does that wash all the dishes in the restaurant? Are they trying to source locally farm-to-table? Are they, you know, not changing your bedsheets? I mean, Louis change our bedsheets every day at home. No. It's a luxury to have do we really really I know it feels good. But if you're staying in a hotel for three three to five days, just use the same sheets towels. Okay. Maybe if you know, you've it's like you've got grime on them. But is these little things? So the wellness retreat is a luxury for those that can't afford it. You're saying is that a trend? It already is. It's happening were choosing to spend our money towards that. Because we all need our hand to be held in some way or form to reach that state of space, but I want to up the next level too. If it's well for you, how well is it also for the earth because we're all connected. So if we're like doing stuff for us, and we feel great. But what was the what was what we left behind with what we did there for five days. And then also, you know with that. It's like if we did well for us. We did well for us. What is this business doing it becomes this whole concept of the circular loop? Again, you know, what are we spending our money on because every dollar has vote. So if there's a specific niche of of businesses, we can support they'll only grow more, you know. Yeah. It's it's a it's an interesting model. I'm once he start thinking about you like all right. Okay. Well, how does that puzzle fit? And how does this puzzle fit and your choices become a little bit more streamlined? Yes. So what is wellness and another thing I say to my clients is here, we are strategically looking at businesses, and growing, and branding and all of this and getting our paycheck and being able to go on these holidays, but what happens to our earth at the same time, we are working so hard. And who knows what we're doing like, we may not have an earth in in a decade or two or three because we're all working so hard and leaving this footprint. So that's what I mean. Like, let's take wellness to the next level as well. So an eco-friendly retrieved for some of the reasons that you mentioned, I think that's fantastic and they're out there, and they're growing as well. So assuming that you've got some of those boxes checked. What are some of the other things that you like to see in a wellness retreat? I'm I've never been to one. But I'm assuming there's gonna be some disciplines of fitness, and meditation and probably detox and fasting in that sort of stuff based on your experience since you've help promote them and been an instructor, Adam. And those types of things what are some of the things you like to see so lucky that I've had opportunities to experience this out of my own finances and also been invited to to write for a few. So again, we're all connected, it's holistic thing. So definitely food. Is they medicine as all? Yeah. Of course, the good name get fade thi- medicine. You are what you eat movement and moving is a way to not just increase ourselves in a physical sense. But also mental health, you know, so there's that definitely you know, you were talking about kind of these detox. Programs. All of this is good one thing. I am going to implement in the retreats that I've been invited to help facilitate more is is this word called play. You know, we don't play. I mean by creative. Things painting writing dancing curiosity like not thinking, you know, everything and not necessarily having a pergram of what you're going to have the screen juice, and you're going to have that. But maybe have thirty forty minutes of just pieces of paper and pain in like, you know, I don't know other stuff that you can like build something. And and just be that have that LEGO set again that we used to and I think that's really important to integrate into wellness programs now, which is what I'm why have taken the sabbatical as with brand your vibe going into corporate or businesses and looking at the element of play again and really tapping back into that side because it's it's a part like art therapy. It's a part that. We don't tend to think is part of the pillars of holistic Llamas. But being a student is so important to our mental health. We have this capacity to continue to learn, and we somehow kind of forget that I think as we get older, you know, our I like eighteen twenty years, we're like studying and learning and feeding and doing things that we love, and we kind of forget that because we get too busy. And I think that's a huge part of ourselves that we need to nurture. It's really interesting. I think an argue argument could be made that would tap into the intellectual wellness dimension sort of thinking about art and drawing and working that creative side of the brain is absolutely intellectual, and it's sort of ironic. You know, I I've talked about the seven dimensions of wellness a million times. But if I ever forget one, ironically, it's the intellectual. Wellness dimension. I think it does get sort of pushed aside, and the are you you mentioned you are you thinking about the quality of food and whether or not it's equal friendly and fitness in meditation. So I think that would be unique and really really necessary. If you're going to come out of a wellness retreat with one of your objectives being a student of understanding, the wellness dimensions, and hopefully be leaving a little bit more wealth than when you came. I think you would have to tap into that truly. So that's really cool. I like joy, and what that brings and it brings an element of joy. And another thing I have that retreats sit in working in his you talk about you know, we go somewhere to get. Well, because we think we are not. Well, right. So we go to get fixed are healed or and I get that. I I do that too. And then we come back, and then the residue of that lasts for how long realistically I'd say ten days in a in a lifestyle. That majority of us live in the city that we currently call home. And then what? So for me it's impacting, and creating an internal vibration that lasts because you have a tool kit. You the tool kids, that's what I wanna do is like that's what I hope to give people. Don't forget this go back to this. When you're feeling a certain way, use this. You've invested all this time and money, and you're just coming to be hill. He'll and then you go back, and you're like feeling good. And then you're back into it. But don't forget what you have with that is follow up programs. And and you know, one one calls of just using a support network the tribe to to raise your vibe constantly. And we that's where community for me is so important. It's not going to be. Unfortunately, just a magic thing that happens in sticks with you're gonna get beaten. Back down by two thousand nineteen. Yeah. It is those tools that you talked about are absolutely necessary and had Andrew Cilento on last week. And he's he was talking about wellness balance. And how he's brought in sort of the the business psychology piece of it into people's lives beyond their work and people are feeling a lot better. But one of the things that I like that he says about he calls, his the four keys. He says that you put in the work, and I love that a love that. Because it's part of the yoga path isn't okay, you have to because it's just not gonna happen without Paktis practice practice in. I feel that I'm still very early on as a student of yoga. But if they're, you know, it's the practice of yoga, and I'm not just talking about the physical aspect, but the other that the eight limbs of yoga, and you have to do the work in all aspects of your life. It's not just your business and the job you go to it's in your relationships. It's in. What you spend your money on. It's like, what do you surround yourself with who? Do you surround yourself with? What do you watch? What do you? What are you? Feeding your entire being through your skin through your eyes through your mouth everything. It's it's work. And it's not like haw my God. That's like a week. We don't need to see it that way. It's the gift of like, holy moly. I have this life, and I can do this work. What an opportunity every morning gratitude. I'm awake. I get to do the work. And how can I, you know, vibrate that out to everyone around me? And then they feel that vibe. And then who would just goes it's like a it's like a one of those machine those games. That's just like everyone's just like bouncing off each other. And and hopefully, you know, that's alternately. I think where we want to get to where you're just like, hey human connection. Yeah. You can say work another way to look at it as even saying is energy balance like or energy blocks like how much energy today? Do you need to put into this dimension like social emotional? I'm going to be going to this event. Definitely a lot more work today. I feel even though we're of our certain age. Sorry, interrupt you buy elsewhere. Because there's so much information. Right. I definitely feel like stoic course. Simplified life lessons. More definitely allows one to be more at peace. Hence, the the whole new off the grid, you know, lifestyle people just like I just want to buy tiny migraine tiny home vegetable garden ocean done need much donate much just need. What I need to have good food. Not a lot of food. Just good whole food healthy food. We don't need to eat as much as we eat. We don't even need to eat as much as we eat. So it's like. This whole concept of how much do we really need? And but today because there's so much information in so many different aspects. I think we're we've we've trained ourselves to think there's always more that I can do, you know, an and it comes in our field, especially when we talk about physics you. We measure our strength our muscle, how high can we jump right? So there is more you can improve. There are different there certain areas in our lives where I think measure measurement of progress is great and nece necessary for us to keep ourselves on the edge and challenge, but there are areas in our lives where I think we need to soften a little bit. And just, you know, not be so not be so pushing of of us in certain areas of our life, and that's like the wheel of life. You know, the circle of life and with my corporate clients, I was like I put on the song from the lion. King the circle of life. When I was introduced because it was like where zoo. We're Suba, but it's that circle of life. And when you when you draw out the different areas, the seven pillars of wellness, and and you kind of go the epicenter is where you need to do the most work the core foundation in as you move out towards the circle. That's where you're feeling. You're more inflow, let state of flow, and then when you map it out, you kind of go. Oh, well, that's where I need to do a little bit of work in that kind of goes back toward you're saying Paul when you were like, oh, gee, I'm just new into this echo. Or this whole, you know, that that's an area where the environmental pillar may have been closer to a no judgment. It. Just was right. It's real Clark into the core of where it begins that seed, and then it spots out a little bit more. And I think once he become aware of of one facet. It drip feeds into the next automatically in time that there's no way that it cannot because we're all connected. It's all. Connected. Yeah. And you will the daily balance is something to understand too. It's like well. I haven't figured out now today. So tomorrow's no problem. It's like this understanding that you're going to have to have those tools that we've talked about to assess what today's energy balances are going to require to stay imbalance in the different dimensions. So you may be an autopilot already in physical. And so you don't have to put as much energy into being balanced over there. But maybe the environmental requires my work. I know it does for me for reasons we mentioned, so I think it's it's just understanding that it's a it's a daily work at the daily, balanced too. Yeah. Firmament for five minutes would be like. All right. How termite being to what's important to me in the work that I do where do I need to soften a little and where do I need to potentially up the ante? And also for the kind of of offerings that we have we have people that we look after their wellbeing. So that's very energetic. Job 'cause religiously giving energy not just vocally, but physically as well. So we also have to keep ourself balance we have to there's a saying, you know, the wounded healer in the send you gotta heal yourself. First before you, can it's the same thing. You've got to love yourself first before you even know how to what it is. What does love mean? Or, you know. So again, I go back to my one tag. It all starts with you. The only person thing moment that you have to check it in with is you and your present state now those three things you now, you know, just an how do you know with? With meditation. At least for me part of the thing has been figuring out how to work it into just my day without saying I'm going to stop now and meditate like if something would. Yeah. Like something is makes me upset or sad or or whatever like being able to just sort of Seton recognize that emotion and then just step away. So how do you recalibrate is? Is there anything that you figured out dude up, Bob? So the past two to three weeks Paul have been extremely challenging for me. So talk about like work, I've really had to do more work than then like normal 'cause I'm I'm working all the time. It's just it's it's relentless in a positive way. But it's. Pudding for me. It's it's ritual. The it's brushing your teeth is the same for me as meditating. It's it's just a necessity that has to be it doesn't even have to be integrated into my day. It is part of it mittens. It's what I do to set the mental frame for mental health people. Don't talk enough about mental health where talk about dental health, physical, hell, gut health. You know, I hell all of this. But mental health is huge. And so my morning ritual. Whether it be even a five minute, meditation or lying in bed looking around grateful that I'm alive just something that just anchors me back in is what will remind me throughout the day to go back to that feeling 'cause emotion is such a powerful anchor you I mean, we're triggered by. Smells and and memories that bring us straight back into that feeling. It's placebo you can feel it. So during the day, if I'm I'm challenged, and they're are many times during the day that I am I stop just stop and breathe. It's so cliche. But you know. This breath is automatic thing. We just do it. How how many times like I tell my students. How many times do you stop in just? Just that one breath changes your nervous system, you instantly. And so when when I'm feeling, and you know, the past two weeks, I've taken lots of deep breaths, like sometimes every minute, I'm like, breathing all the time. But I just go back to breath because that we're talking about para sympathetic fight or flight. Do you can't be in any other state? But in the present moment when you're just focusing on deep diaphragm, breathing not the shallow just to your throat breath. But really we know when I when I talked to people in meditation, it's breathe past your heart space deep into the lungs pass the by diaphragm in into your belly button. Like, go down by breathe in deepest breath of the day and hold that. Like, it's a golden blanket around you hold it. And then exhale and that one breath guaranteed you're already like whole. We'll hi Nita textually brave and that for me is what allows me to stay as close to a neutral emotional state. And that's why sometimes I have to just be breathing for a long time if I'm filled with fear. Anxiety. Yeah. Normal emotions, I go back to that those good in all I'll bring some Engels one experiment into that in a little bit of science again. I had Andrew on last week. And I, you know, he's a business psychologist. So I was like, okay, I'm gonna get some some some tips and I shared some of the silly not silly just I I have a week mental game. And I share that on my show million times. And I have a whole bunch of different things. I've tried anchoring and positive mental state in trying to rewire neural pathways, which are all good tools. I still use them. I said Andrew what else what else and what did he say breath Zack same thing? You just said I was like, you know, what's crazy about that? Is what I've tried. These other little tricks out on the bike, and I'm sort of having getting too hot and my heart rate's getting too high. And I'm trying to figure out a way to recenter and and calm down and finish my climb or whatever it is. I'm trying to do I said when I. I give up on everything else. I just go Kay. Let's just use some deep breaths. You can watch the hurry monitor drop all in every morning. I take my heart variability which taps into your autonomic nervous system, which tops in two year, automatic breathing. And I think this is interesting piggybacking on what you said because I think I don't know if this is the proper term for but are breathing can get even though it's automatic through the autumn nervous system can get shallow, especially he gets dressed like you. Just get really shallowest. What you described you know, breathing down below the hard breathing deep. If I'm having a stressful moment, you're the app that I use will actually show you whether or not you're stressed, and what your heart variability score is in real time. And so if I noticed that it's low the scores low, and my stress is high. I will just take some deep breaths, and you will see in real time. You're very Billy score go up and your stress go down. So I know it's like maybe some people listening or watching that that's just a basic tip. But I think that's actually a. Really really hoping. But it's it's challenging for most to do because we don't. At the moment in how we live naturally half the time. I don't have time. He took a deep breath. I just wouldn't deadline IRAs. Gotta go. Gotta go go go. I'm feeling angry just feel acre just feeling room. And then I'm talking to myself right now, like, you know, having this conversation, but the past two weeks, it's like do just sit down and take upwards and and do that. And another thing that, you know, for the listeners in watchers is closed down a few of the other since Oriel things. So when you take a breath close your eyes, just who should just take you're riding a bike, not while you're writing, but you know, what if you're not ready just trek through, but if you're in a place where you're at the office, take yourself away from the situation or in if you can and you can shut down another sense, and you can really just feel and just tap into the the breath in the feeling of of the air. I'm against your nostrils and just have the darkness. Help the the nervous system. Com is. Well, that's cool. Yeah. So censorial deprivation, you know, I don't why my brain went here. But I was thinking about how my wife, and I have a very much yin and Yang. She's the adventurous one that always wants to go do really cool stuff. And I'm the one that's always trying to you know, anchor us down just a little bit. So we have this. Good mix. We go do things, but we don't try to get into a million things in into a day. So it's a good balance. We we like to resolve conflict in a very different way. And the way she does it actually I think tunes into probably the best way to get calm. She likes to. Get mad about something. She doesn't like to get mad about something. But she'll get upset about something. I will recognize that she's upset about something. And I'll just like that first of all of being upset. But if you ask her here's where the problem comes in. I will because we've been together for a long time. I will see that she's upset, and I will as she says, I will just keep pushing pushing pushing until she finally tells me what it is. And she just needs a minute to breathe she's trying to calm down. So that she can actually get centered and like have a good conversation and not be mad. And I I should do that. I should really figure out a way to just be like, okay. I know she's upset about something. But if I just keep pushing her while she's trying to calm down. That's not gonna help all actually go brief just go on the other sides. And it always something so small we feel silly that we did it anyway relationships, of course. And it's that if have you read the book five love languages, okay, I'll send the link to you. But it's it's very interesting looking at human relationship, especially love relationship, and the language is five different languages. That Gary talks about a of how we like to love someone else. So we have different one could be like acts of service. So you like to cook can you like to clean, and you like to prepare something for you love one one is the sense of touch. You know, you always wanna have like your foot or that kind of feeling or a time acknowledgement. Do you hear me so people have usually to top two of of the five? So it's when we learn what the other person how what they need. And and if you pay pay attention and do the work there's that word again by the work of like, okay? Well, she read I'm gonna try what she needs to do. Because if she was to be doing that, I wonder how eyedropper and just go in and breathe to and if he had been at the end of the day, I believe I if that's what the person needs to become a better version of themselves. At that current state. That's where I think compassion kicks in. But hey relationships that's a whole other. That's a whole other island over there. That's a whole nother podcast. It's definitely not a relationship experts. Again. I wasn't sure what made me go there. But I just the brand the thinking of the breath and calming the body down is is I think is worth people considering that they don't already do unless situations for my situation. I think we should teach teach children to breeze more to you know, d-. Did you do that with your kids? Paul will. You know? It's what's so cool about I mean, they have that in schools now, it's like what I was gonna say. Like, they teach these kids first of all like we've we've been talking about being eco warriors my son his teacher in his class. I talked about this with Sonali to she noticed. We were using those little plastic ziplock bags for his sandwich day. All right. Brad trouble. Well, they're going to become I think they're going to not exist in hopefully, the next two years. Glad robbed ziplock bags, right? And and I it wasn't even on my radar. I hadn't even really picked up that environmental wellness. Dimension yet. And so his teacher said how about Camden ask your mom and dad of it's okay. If we just reuse this for the whole week for your sandwich. It's not going to hurt anything. It's not dirty. And so he would bring home every day, and we'd repack your cool feeling cremating. And I felt cool tools. Like, this is really great that not only that is schools teaching him this. But that we're just doing something very sunny. And then, you know, we've changed it to just using a different container overall. That's just reasonable. Every single time off have us. Have it's good to get the ones in. 'cause that's we're leaving. This is our legacy. It's so where the the reason that conversation came up is because they're teaching those types of things too. So they'll see a situation where a couple of kids will have a bad interaction or an interaction where somebody gets angry they both get angry. And that's what they'll encourages. Let's go spend some time away from each other and take a deep breath, and you know, just better tation one a one, and they'll even. They'll have a recess or they'll have physical activity outside. And then they'll come and meditate for five or ten minutes before the go start their work with time. Yeah. Yeah. We need quiet time for adults. Oh, yeah. I love it. Remember when you'd be like, oh, let's have nap time. I mean, I don't really remember. But I was a kindergarten teacher for blip. And I remember we, you know, quiet time twenty minutes have just stillness we need young corporal, like the quiet room will just chill as you know, we are getting companies to understand more and more about like, the spiritual side of things like seven or eight or ten have ever many rail of wellness. I like it's not necessarily do anymore. Oh, wow. There's study after study showing that a more well balanced employee is going to be a more productive employees, then company start going in. They're not gonna cost as much and insurance. All that's pretty cool. So an oh, they're going to be more creative. If they are giving given fifteen or twenty minutes break to go take a walk or quiet time or whatever and come back through desk, if you're working on a creative project. There's nothing better that you can do then get up and walk away lamp stretch, your body body, take a breath. And that's why also say to my clients every forty minutes if you're sitting out walk around take five deep breaths. We generate your whole like a get some red blood cells re-oxygenation and go back to your desk. Even if you crunching figures and looking at a spreadsheet, just no one's gonna die. If you look two minutes. No one no one. No one will really care if you take two minutes. It's only you. You don't you don't feel better. When you go back and sit down in like, oh, you know. It's like. The more. I got this. And again, it goes back to it's all starts with you. You're the only one that's accountable for your current situation. Really? Because you're you're responsible for your reactions. And how you're you're treating yourself at the end of the day it it's all s it's all at Usman news. It is like it or not. Well, I, you know, I just hate this term work life balance because I think it makes people think of it in a fifty fifty two dimensional sense in. It's just not. I mean, the life piece of it. What does that include? Oh, that's everything. So work is in the light. It is it's one of the way dimensions. Piece of time. I think that alone. Just getting people understand that is is huge that it's fifty percent of your energy work shouldn't be just on occupational. I think we're definitely there. Like, it's it's it's happening the movement. You wouldn't be having the work. You do. Neither would I this podcast wouldn't exist. You know, it's part of who we are who we all want. I believe there's many of us that wish for that. Even those that you know that I know that work so hard they wanna learn to meditate they wanna learn to be able to move again, they want to lose some body weight. So that they feel energy they want to not drink so much they want. There's all this wanna wanna wanna so that it's happening. It's just a slow journey for some men, and I think we all need to support each other in being. That whole well self and for our environment because you know, we're all connected that we are Fisher. Of how'd you for a long time before we go just a couple of quick questions? So I know you've got some exciting projects coming up in in two thousand nineteen and I want a real quickly talk about a project that you worked on in the past two. So there's a really cool. I guess it's a couple of different places here. In Hong Kong is called mono-. Yes. Which is actually a New Zealand word as well. So when I came across it like, okay, here's serendipity. Yes. Oh, cool. Good old mono-. So the first time we met we actually had a meeting before we were both on the lettuce heroes screening panel stir Becca, just thanks to Rebecca amazing, DACA. Put in the show notes talked about it almost all the time. But check it out. We had a really good coffee, and I was coffee was it was plant based. So I could drink it. Now. This wasn't just a black coffee. I'm in a kind of a black coffee anywhere. But it was if I remember correctly, it was black coffee, but they also put cacao in it and rock Akao butter. Okay. That's the difference. Because I've tried rated. And I haven't been able to not recreate an online at Costco to monitor if if the founder was listening, he'd he'd he'd copyright the whole thing. It's it's basically a the bulletproof vegan version also bulletproof coffee is your black coffee. You're g your brain octane oil, and you're collagen. So I'm actually I'm I've got a some post that I need to do. I'm making my own vegan bulletproof coffee at home. Oh, doesn't taste as good as because I don't have the fill the coffee barista ski. It's. A French press, but you can buy vegan collagen. No. So I've got some and then I'm using coconut oil and raw cacao butter as well. And then just blending it. But that coffee, the it's called the cocoa with Aaron Hong Kong, go get a hit of the coca that sustains me pretty much till one too. So it's the same concept as bulletproof ochre, and you're like dang. This is a good girl. Because I you know, it's such a treat. I always just have black coffee, and I just I love the flavor of black coffee by itself, but to have a little something sweet in there with with family. Yeah. Good fat hadn't had a coffee like that. Yeah. A really long time. And then the reasoning behind adding the fat, and there is of course, getting crossed the blood being barrier and having sort of the time release slow caffeine burst versus having a, you know. Quin Pat roller coaster ride roller coaster caffeine, nob- lanell. Yeah. So so you worked with them as a brand manager to help move their brand to from where where it was interesting. I came to Hong Kong for one job landed and day to got made redundant. Yeah. Interesting. That's for another story. Bob, see the founder of mono- I had met a few times as I was traveling Tong and really loved what they do what they stand for. And I was at the very beginning of my environmental pillar. And so for the brand management role at that point. It was just two of us kind of to in the management team. So as really just supporting his continued vision for his twelve principles that he built the brand on which his free water for all food, weightless food ways, the sustainability angle community and all these beautiful things that similarly the vibe tribe was kind of based upon was like, wow, I could really see if I can support him and create change. So it was more about I think at the end of the day. What I hope I left with mono- is that the brand was already strong. But that it was stronger that. The community that I was able to meet face to face and reach out to have become even more loyal customers. So that they can continue to grow and to continue to educate. I think for me I was learning at the same time about statistics like you on on agricultural farming. But also continuing to educate the travelers that would visit mono- as well as the locals about the circular loop of as Bob Z has a quote, he got he says, and I hope I get this, right? The the knife and fork are the most important tools of humanity. Or something like that. But it's really, you know, you are what you eat. And also what you have on your plate. There's a whole it's just like clothes fall. It's like the fashion pollution. How that tomato got to your plate. Or or avocado has a whole story. It's like a book on how this avacado is grown right from seed to water to farmer too. It's amazing. And just to go back. I know like we can talk for fifty thousand hours. But the gratitude part is another thing that I do try and practice daily before I eat is, you know, and it goes back to I was raised Catholic. But now, I'm a spiritual person. But to pray before I eat and just a quick thanks and a shoutout to like, thank you for this food that I can even afford a meal and also to the people that grew the food and prepared this food like awesome. I get to eat this amazing food and just take thirty seconds to be like from. I'm grateful for this food and energetically. Your body is in a Paris empathetic sympathetic state to receive the nourishment of that food, which is why we talk about like, well, I mean, I don't know if that scientifically proven, but I'm definitely much calmer. When I eat my meals instead of in front of the computer or scrolling through my phone while I'm eating like for ten fifteen minutes or longer if you're slow tour to be with that food and just receive the goodness be with friends, but just focus on on the yummy foods. So that's another element of gratitude is well, you could try that with some of your your your your vegetable curry. Her your doing for the third time this I'm still thankful for you. I'm thankful for you for all these years. You're still wonderful. Good old vegetable curry love. Dan vegetables. You know, there's always some in there doing that gives you an opportunity to get into that Pierson. But I mean, it really is difficult for people to do it for a minute a day. So it may be that's their first strategy detract put everything down and just eat. It just be with your food for five minutes. You know, and maybe it's even outside and get some vitamin d feed on the earth or something just get out of the office or but it's worth I how often are we all like eating and scrolling on multi the the the existence of the multitasker if indeed. Yeah. Although if they want to do a little bit of gratitude, and then listen to the boost self podcasts after they've done that maybe yes, they can think. Yeah. Okay. I'll give the podcast that. So what's what's coming up this year? I know you're excited about a bit of a sabbatical. I've got I'm revamping my website. I'm streamlining it. I'm I'm going to reach out to business coach I am. I've got a couple of retreats that I'm working with and hopefully we can get some tribe in. So one is working with a Nepal and yoga they're based in Katmandu. They've asked me to facilitate the movement aspect of that the yoga practice of that another is retreat in Sierra guy in the Philippines, surfin and yoga retreat. It's with a studio I worked with last year in Paris. So they've invited me to facilitate the movement in the morning. So I'm going to hopefully, open up the bodies for like some surf time Kumai cannot serve to save my life. But I am a mermaid. And so I just get out in the ocean. Nice. So that's a couple of things. I am working with another company that you'll see in the next hopefully month or so we using a repurpose at nylon from the oceans to create some products. Oh, cool. So that's like short term. And then obviously, the constant yoga offering the corporate brand your vibe packages, which are now happening and my holistic one on one coaching. So good stuff. You're not gonna just be like I'm going to be in this land. And just stay here in this lane. You're like, well, it's the human doing part and also marrying the human being in the moment part, which is my kind of union Yang and remembering you know, without too much too much pedal to the metal, but one shot one life curate curate the best you can. Because again, it all starts with you. Well, I think we've got some insight to this already throughout the conversation. But I always ask every guest how they find their wellness bound. So, you know, the seven dimensions boss as well. Well, as anybody, well, I'll do my personal seven dimensions of wellness. And hopefully, I'll stick at seven so- I ritual for me. So first time for the self. So I start definitely each morning with a meditation and quiet time, and I ease into my day. So that's what the gratitude and then movement and usually will come in two forms yoga Asana, the movement of yoga, which is also a form of meditation 'cause you're with your breath or at the gym tried to do some strength exercises. And so it comes to movement, and then it comes to career to try and do the best that I can to align myself with purposeful work. So that's the career aspect and from that, we'll come the financial pillar. And you know, that gets not a big driver for me. I just need enough. The environmental wellness is the work that I do with whether it's a plastic. Redress? It's just trying to also walk the talk. I'm and and not be afraid to to speak out. Like, you know, I I feel that there are some people that say that they want to care for the earth. But then I see them with a plastic Cup or something. And I actually call them out. I'm like, dude, what's that? But with humor. So there's the environmental wellness for me. Mental health is one of the pillars for sure and is resonating more and more with me. So that's just doing things that give you the opportunity to share your your true self with people. So that's community friends. And then I think I've gone past seven, but the last one is love enjoy and start starts with you. And just with the love and the joys the connection with the people. I think we we lose a lot of that these days. So pick up the phone if you're in a three to five minute WhatsApp conversation. We we seem to be really scared of hearing each other's voice over the phone. I'm gonna use the word scared. It's it's just weird. Why am I speaking to you? And we need I think we need to get out of that. I think we really do. Yeah. And just like smile at someone like he you you don't know what anyone else is going through. So those to me are my the seven things that I try and orbit around the human body daily takes work votes. Lots of good tips, though. I hope everybody was taking some notes in there. I'm not saying I do them all at once. But you know, I try a good toolkit. Yeah. I hope people got some tools out of it. I'm sure if they potentially us. Thank you very much for listening to the show today. Also, thank you to Christina Lopez McLaughlin for joining me. A few things you can do to help out boost health if you'd be so kind please subscribe rate and review the podcast and your podcast app. Leave a review on the boost Facebook page subscribe to the boost health TV YouTube channel and follow. My boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time. This is Paul amber for Christina Lopez McLaughlin, saying goodbye, and I you'll. Alan.

Hong Kong New Zealand Paul sanfer Christina midlife Facebook Christina Lopez McLaughlin US Platt Tom Tom Mike Lu Sonali Lipton Chad Spain founder New Zealand Hongkong Christina dean
Balancing Sport Performance With Nutrition Needs And Possible Overspecialization   BHP46 Featuring Jim Cotton

BOOST Health

1:19:37 hr | 1 year ago

Balancing Sport Performance With Nutrition Needs And Possible Overspecialization BHP46 Featuring Jim Cotton

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Fun your balance that is our goal here. At health woke him to episode number forty six of the boost health podcast today. Show features special guest Jim cotton. We had a fantastic chat that I think will really resonate with a lot of folks, we talk about Jim's moved from a stable accounting job in London to a freelance writer his battle with disordered, eating and cycling performance strength training for endurance athletes over specialization in sport, our love and hate relationship with Strada the best place in the world to ride your bike. And why Jim doesn't recommend it? And how he finds his wellness balance. I a couple quick announcements and then we'll jump right into the show. Boost health TV the boost health podcast is now available via video format on the boost health TV YouTube gentle boost TV also includes several awesome workout videos, including a new one. I just created the requires no equipment. I will link to the channel in the show notes and blog so you can check it out newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so very simply by putting your name and Email into the form on the homepage of my boost health dot com. This way, you don't miss any boost health news. All right now here is episode number forty six balancing sport performance with nutrition needs and possible over specialization, featuring Jim cotton. My guest on the show today is Jim cotton. Jim was working in a very stable career job in London. And he didn't enjoy it. And he didn't enjoy London life and had a few issues in general. So he ditched the career and London life and moved to the countryside with no job only idea of becoming a writer and cycling, and he'd already started a blog and had a masters degree in English lit. So it wasn't just starting this from nowhere. So he spent a year living a very little and getting small bits of writing work. He stuck with it. And over the next three or four years developed his portfolio and profile, including work with leading UK, and US cycling magazine websites. Now, Jim is an endurance rider predominantly loving riding in the mountains. He works as a brand ambassador for hot route. And is a marmot grandfather. Who addict, I'm probably. Butchering how you actually properly say that excuse me on that. But I know what they are. I just can't say them properly it pretty well. Oh, thank you. You're being too kind. Jim struggles a bit with disordered eating. And I think this is really really interesting, and it's going to benefit a lot of people. So I really appreciate Jim talking about this at it can get to the point where it impacts is performance. And he's been dealing with this for for seven or eight years. So we're going to talk about this later in the show. He's done some weightlifting. This is actually something that Jim and I have connected on a lot. And I really appreciate this. Because some of my endurance buddies. I can't get into the gym and lifting weights or they might just do some core work, but Jim Kitson there. He throws around some heavyweights, and he really works hard. So I really liked this about Jim, and you can check out Jim's work on mountain mutton dot com, and you can see links to all of his magazine articles and his blog. He's actually an outstanding writer at I was telling him earlier, I thought I was an okay rider until I started reading his stuff. And it just made me mad how good of her writer is so the name of. Your sites mountain mutton dot com. So my first question to Jim is where did this name mountain mutton come from eight wasn't a soul of a a bit of a joke? I think can look people don't ready gets on. I have about habit of making jokes which at to you so clever for. I was so basically, there's the phrasing cycling mountain goats, which vic- manger a good climber nego welled up amounted and of Seiken in the mountains on nice kind of decided riding on best stop. So it was a it was a reference to mountain goats, but I will say that won't people to think I'm taking myself too. Seriously will that? I'm that good. So also mutton is you know, is in all stringy type lamb will shape, and so just indicating like on old pasta. Useless mountain. Goat light may be a skirt or bad version of amounting gates say that's what it is basically. Well, so I will correct everybody that might think that about you straight away. So I have some friends that I saw a with here in Hong Kong who I would consider world class cyclists, and I know some of the international rides that you've done in the same race with them. You've put him under by quite a few minutes. So you're a damn good cyclist. And and if you wanna call yourself mount mount, and that's just fine. It means you're heck of a good cyclist. A good climber at that. So so we know now you're a good cyclist. How? You always loved cycling. Did you really get into cycling? Quite late actually, so coin to people who take cycling so seriously as so I'm I'm mighty says, he's not people who still really loving the by my taking I seriously get into it through the parents. I may be when they're in that teenagers. But for me, I always loved cycling. I've always loved being outdoors. So when I was a kid, I would have amount you buy cannot, go adventuring in the woods. And I come getting lost in would saying coming back about three hours eight to then I'll tell my momma would an-and when I went to university at all three mighty Niger's. T- Nigeria is our mess around on my bike in just fun went to university in inevitably allow of spoke to the backseat because of parties in studying, but I. Still rival by just to get around like to commutes in to get to to costs and what moved to London like writing for commuting. And then the longer I spent living in the in the mall and more wanted to get out of London because it's such a big Costa five at Christ. So I started using just my commute by and disguise ROY getting out of the sexy on my big long adventures. Just come I riding a ride bike around and the more in. This was probably when I was in my twenty three twenty four twenty five and the more and more did it in the best sale. I go just just like on a fatty average aluminium community arrived by the Moi guides were in more doing it in the most. I let are started reading about it about how to train in like what bikes good. And more. Did it the more go into a, and then I started taking it much more seriously until competitively for Nigeria around twenty five twenty six will all all my life, though, obeyed into quiet school settled through school in university. I did I played rugby union and did low of running. So I'm a not truly actually a better runner than than I am cyclist. Like, it's on very on quite total in thin and runner's build, but I'm quite prying to injury when I run. So I kind of did it for years in then stops and cycling eat, I get impact injury stuff with cycling. Yeah. So that's where I am. Now ready? That's interesting. I have two good friends of mine that kind of have that same story. Of like, really really strong runner, and they're both really good cyclists. And to find out that they're even stronger on the run is is pretty it's deflecting for for somebody like me this trying to keep up. I want to know if you agree with them. So they told me this separate instances, my friend, Scott back in the US who ran in university said that he when he's climbing a hill that's on the bike. That's the closest thing he feels to running and then my friends she'll here who's who's also a world class runner from the UK says the same thing and they're both like crazy fast climbers. And they say it's like they have something to push against it sort of feels like running when they're when the climbing up a hill is it like that for you. That's really really interesting that they say that actually because when you stand in the pedals when you climb up a steep hill. So when you're out of the saddle it, s- mole, Condit pens up your body. I hit send you hit nexus on. It's more of a seminar action to running on that is actually something that I I had said by site doesn't probably cyclists he writes for af. Pro cycling, and he's caught Mike Witt's and Hayes. I one of the best in the world that climbing. So he's he he could be a contender Agron toured frauds? He's top ten Ryder. But hey as background. He he was the he was a world cost runner into the about twenty six on common. But the story as to why. But he stopped running. And he is now a lot. Whoa. Cost climate on a bike. And he said exactly that in not climbing up a state mounting when you're out the Saudi is ready similar so vaction to running. So that goes back to what your friend said. Yeah, I agree. So I think yet run is might good climates. I guess I must be something to it. I I have a similar feeling where they're both like make my heart rate, go through the roof in extreme pain. But I don't think it's quite the same. Vibe that you guys are talking about. Eight is is we don't feel the same amount of pain is just some of us going a little bit off the as well, you know, I believe it was the marmot race. You wrote a really cool article on decoding data wanna talk about a little bit later more. But I looked at your Strada from that that you very nicely shared. And so this was like, I think it was a seven plus our ride over a few mountains and your heart rate was in zone two. It was like one forty hours or something like that over the course of the whole ride like mine would be at one hundred and eighty in the first three minutes, like the the fact that you're able to I know there's a lot of work and a lot of training that goes into that. But to climb a mountain like that and to keep your hurry down that low and still be working pretty hard. It's pretty good sign of of strong climber. Yeah. Well, I think that one the that sort resigned to mom. Campaign an average 'cause it was definitely tell I just went always like deep in the red. But yeah, it's a Durance sports on that way. Meister the things are competing Mellish. Two five six seven hours. Utility you need to. They need to have be out control, your heart right is much possible. And more importantly, not let let it drink tea much. There's a thing of cardiac drift where your heart right keeps getting higher and higher and higher even as same intensity. A lot of my training is like court low intensity, but just training that drift to not drift too much United to Kate may officiant. So. Yeah. Might my general hot right is low like my my resting white Cup. Hot right. Is about the own. My gosh that we see this is what let's talk about this for a second. So this is what people need to understand about endurance training cardiovascular sharing. Let's not even Sanders. So I like the way I think been greenfield. So that this way once I think, it's a good analogy. So if we think of our heart as like a battery k your battery your heart has so many beets in it. Okay. So let's say it's a trillion beats whatever when you go out, and you train you're going to get your heart rate going higher than normally would when you're just at rest. Everybody knows that why do we do that? Because for the times that you're not training how much less work is it actually doing. So if you've got that trillion. Heartbeats in your battery over the span of your life. If you average out the times that you went up to your one forty average or one fifty or one sixty versus the time where you're asleep at night for eight hours. I hope where it's at thirty eight that's going to add up a lot slower than somebody. That's at sixty or sixty five or arrest. That's why you do cardiovascular training. That's why you keep your heart in in check because you're going to be doing less work overtime. If you get your heart functioning more efficiently, that's thirty eight disgusting. I don't know how you live with yourself. They still like my maximum right is exciting me, an Anais some people who are much better, endurance athletes, may he's resting might be fifty. I think there is a relative true read. It's when you when you go up in the red. What is it? What does it look like for you? If you're smashing it up a hill. Everything you got what where were you maximum at my max is probably about one seventy okay. Yeah. Yeah. I got about activity small band between my resting my max. Whereas if you'll resting inside sixty about you'll Max's Nettie Anais, some people whose maxi's like two hundred ten if I hit two hundred and ten out probably be debt. Right. Right. Before we move on. I wanna make sure we talk about this transition that you did. So you're freelance writer as we talked about in your bio, and so this transition it sounds kind of scary to me like you had this really cool stable job in London. But you're kinda done with your the gig. You're done with London life. What was that transition life where you're sort of living off Rama noodles for the first year or two? Yeah. It was tough. So when I was in under ten years now doing say, weighty, briefly, go moss is in English niche, chip, I will say have a accountancy qualification on charges accountant as well. And I fed into this accountancy job didn't like it. And as he said, I left London and for that first year when I was trying to build my so portfolio writing work. It was really tough. Like, I luckily I had some connections at a local bike shop and all is working that. At online, very minimal pay. Just just being silos guy is a cafe has while ally seven coffees and stuff it was really really nervy. 'cause I I need I'd left a Ajab way approach is on pulled away could have beaten a until I was fifty or sixty and I was getting paid reasonable amount. But also in the back of my mind did have these qualifications. I did have accounted secord vacation, which if I really had to I could use get a job in commercial bit like to be accountant or business guy. But bicycling always stressed like old time on worry all the time. And I would spend huge amounts of time to researching brands that might warn afr. Freelance copywriter. So I was looking will gigs mostly in sport, cycling and cycling journalism. Yeah. I just had to. I mean, the first six months hours. I stay psychiatry comment. Come the second six months, the what could still like really slow to come. That's when I was like highly s like unite should I have done this. But I just kinda faced with it in oughta just like I just stuck it out for a little bit longer. Ananta? Just go the gigs. Con after about a year. Not really having much that started to get the full rolling kinda gave me confidence to keep going with it. And I was still not ending much. But I saw two started having these few gigs behind me gave me confidence in myself that I could probably cubs something out they sort of life. And I was just ready as odd much more enjoying my life like being freelance. I could if I wanted to like I did yesterday. Go five hours on nyc on a Monday morning. Where is everybody else would be a Monday morning, go to guy to the office? You know? You know, if right own on our side. Yeah. It was it was just patience, and very knows very Novi time. You've got to equal to believe in yourself. And I m done have family didn't have morgage gonna try and do this. I'm gonna do it now. And that's in a knob left the job say of go to give it a decent bit of time to try it. Because if I go back to London guy back to a commercial job now than I can't really try and do this again, you know, this is my one chance try it. Yeah. That was good foresight. By you to realize that the time was now to go forward, and it was nice to sort of understand you had the qualifications to have a plan b if you needed to. But I wonder if I'm curious if it made you a better writer, I as I said earlier, I think you're really good writer is there do you think that that time where you're really working hard to make a name for yourself? And get in print. Do you think that major a better writer or that make a difference at all I'm not sure I've never already? So it's about full, I guess it gave me time to write mine hustle bloke, which you've had to in my by mountain. Listen thing which pops of help build my personality has writer a little bit. And. Motu? It might be very honest with myself and things I was writing because as you'll know pull from the things you've read him up about things as. Hope back. What I say sorry. I'm still lost mining tangent. Hareb it like the work that I do putting a little concentration into and whether that be my personal blog. Oh, the writing on being paid for. So it comes it did help her mice skills. Yes. Yeah. SR as kind of a random question. But I was just wondering if you probably just a gifted ready to begin with then that's fine. I was just wondering if you know when you're scrapping a little bit. If hone your skills at all. I think it did to some extent. But I did have the full qualification like as a master's degree in initially show which helped out. Sure absolutely while I wanna talk about cyclists in strength training. Okay. So I've had a lot of fun watching you. We got to know each other on Jools site on found which is really cool. If you guys haven't checked we'll put a link to it in the show. It's actually put links to everything we talked about in the show notes and blog like always. So I've started following you on Instagram. And so I've been really watching you this winter in the off season hitting those barbells hard. But for most cyclists, that's why I've I've really enjoyed getting to know you and watching you there's there's an aversion to lifting weights especially in season like oh off-season. Okay. Maybe you'll see some some folks trickle into the gym that are usually just hard core cyclists. And I think it's out of concern of getting too heavy. I know it is. Or getting to soar before their next workout on the bike and worried about hindering your performance. So what's your take on this? You know from your personal experience. He obviously out in the field. See a lot of other cyclists, and what their workouts are what what do you see in the endurance community is is it pretty consistent without where there's this aversion sue lifting weights, especially by cyclists because they're concerned about mass. And about performance loss yet hitting the night in the hydrogen is t two reasons people while three reasons, I guess that she had people that I do. I'm lucky the first one, which he didn't mention is on lucky in that. I have a tight more or less tied to the flexible schedule, and I have like vicinity available to me. I my friend runs, Jim. So I can go and use up. But I think one thing is if an awfully only house I- hours a week will ten hours a week to train a narrow cyclist. They think. Oh, I can't put down a put two hours thoughts to the gym. Because does less time on the bike. So anyone is actually the time vitamin, but the I think the main to re radio what he said the first one being inside Kling as you need to you unless you're like, a track Roida bridezilla Nevada dry whites is a real big impacts has really begin to our boss. She inevitably if you're lifting whites and you'll doing them well than you're going to gain some muscle mass. So that does pay off and the yet the said thing which eulogy to idea is not Solis that you get and. That's domes delayed onset muscle soreness staying in. It can't really really impacts a training session on the bike other his has much a mental thing is a physical thing because he sweats. Sometimes what particularly when I first. So I've kind of lifted on-off philosopher info is. And when he first started doing it like fell you have your in the pay of the season are dying much. But then it off-season ready ramp up again, and why not the start ramping up in not first months, if I haven't been lifting much could the previous months was the height of my season than the domes just awful like output. Sorry, my leg I've at a saddle to guy for ride Mike elite semi hamstring nitty crime. And that doesn't take much good. You'll mental to the right? And I think that, but I think that Bush says he's issues like the whites and the soreness if you're doing well, and you're doing the program rights any perhaps go guidance than after a month while the Shona said, they should a starts east and fit Pau. Why I actually reach out to you pool in the first instance was got in managing my nutrition to potentially try in help online my on magnates in things like you'll kind of areas of expertise to try and mitigate that soreness because. Yeah, it does Radi impacts how you ride when when you like to allow already. Yeah. Absolutely. And I think as a as a strength and conditioning coach I've. Really loved seeing efforts made by endurance athletes who recognize the benefit not only in power, but explosively and injury prevention when you add strength training, and and I like to to hope that it would be something that's part of the program year round not just in the off season. So I'm seeing that more and more and what I'm trying to express carefully because I'm not I'm not trying to rub anybody the wrong way. But I'm trying to I'm trying to help people understand that if they can just do three days a week of full body strength training. I'm not talking about this crazy like five hundred pound dud lives in one hundred pound dumbbells on bench like you can do a reasonable full body strength workout even just with your body way. If you're traveling. I mean, you don't need anything fancy, but you can do a good full body strength work out three times a week say it's Monday Wednesday Friday with a day in between to rest, and you can be out on the bike or whatever. Doing that you won't get sore. If you can do that for a few weeks in a row three days a week full body. You will not get sore. You'll knock it that delayed onset muscle source, and I'm not a good, endurance athlete like you. And a lot of my buddies are, but I can sort of keep their tail lights in my sight. And and I'm not sore. The reason I'm not keeping up with them for a number of things. But it's not because I'm sore that soreness will go away. If you're consistent with it three times a week. But I understand I understand the the limited hours per week. Maybe a little bit less love for the strength in. There is for the bike. And and a lot of the things that were battling. But I just want to put that out there in the universe that if you can be consistent with it that excuse me that that soreness that does go away is your body. Adapts us last interesting because Katie say have just resolvable ten hours a week to trae eight shit about. Understanding and having somebody like you who is a strength coach but understand driving 'cause it all the time. You have a cycling kite. She knows a little bit about strings, but it seems that you don't get many pay. PT's strength training as much wrestling. So about having somebody he can guide you as to what is the right mix of by time. And what if being will cool, boating workout time 'cause when you're cyclist you think and especially for a lot of a lot of the success in Germans sport is about body. Visit all program saying, oh, you know, with this high-intensity program, you could be just as good off of thought hours of high intensity training. He kind of said he hours of, you know, big volume training. But I think there's a real reason why probably cyclists the best cyclists doing twenty five hours a week throughout the and yet that portly doing on top of that. Twenty five hours on the bike. But maybe five hours in the gym as well. So he's just understanding four amateur athlete. How much time they can spend in the end if that will detract from the bike time, a NEB Ike, fitness. Yeah. I mean, you're talking about it's all about might Okon drill density, and you can get there, basically two ways you can get their slow and low or you can get there with interval training where you're getting up in staying out of the gray area and getting up into zone foreign zone five, and you know, going up and down Hong Kong's great because you have interval training out your door. You go left. You have a hill, and you're up and down or you go writing you have the hill in up and down it's sort of built in. But if you if you have that interval session, you know, once or twice a week, and you have that zone to session a couple times a week that kind of takes care of the Michael condo density from both sides. So I would be somebody that would argue for an and maybe I'm just getting somebody. For thirty minutes doing a full body session. If I could just get him to be consistent without three times a week. I would only be asking for an hour and a half honestly with dynamic warm up and cool down. Maybe two hours total out of that say given eight or nine that they have. And it's well worth it, especially if you have somebody that is mixing in impact sports like like running from an injury prevention standpoint is critical one thing I do enjoy about lifting as I just like the mental like the meant as a light training doing something different. That doesn't involve setting on a bike, MS. Especially in winter when you lie say in the UK the minute it today, so mine is one on mine is tending from yesterday on my bike for five hours. And it was about one degree will die. And I'm not gonna say it was the mice fun. And then. And then the times went on. And then the other times amona tub, I try and Knox. No, always the most fun and was is still love writing. Sometimes it's nice just to have the mental break of doing something. This completely different. Unlike you know, he got into Jim in. Yeah. Lifting some lights just is good yelling as good for the soul today. Something different. You know, mix the Connor the stimulus suck. But this that's so true. And there's something sort of like primal about like picking up something heavy and executing like a dead lift or a press or pull up with good form. It just I think you, and I talked about that one time it just it feels really good. Yes. Satisfying feel good for it. Like, he you whole body fails conic goods afterwards. Yeah. Great mix you feel strong. I wanna talk about. Possible over specializing. I have to be careful with this one. Just because I don't my goal isn't to make somebody upset, but I want I just want people to think about. Just more holistically about their their fitness their wellness. I should say, and so and this and it's not just endurance athletes. You see it in cross fit. Obstacle course racing. Even dragon boat racing here in Hong Kong, which is sort of a rowing sport. It's really really big here as trail running. I think I think folks sort of fall in love with fill in the blank sport, endurance strength cross fit. What whatever it is and the competition around the sport. And then so they sort of focus on. Okay. I've gotta get better. At the sport. I've gotta get faster at this time. I've got to put out this power. I've gotta beat whoever this person is over here in my age group, whatever and they lose the focus on why they started maybe training in the first place which most of the time this to be healthier. Or maybe even have a bit of fun, and they start worrying too much about. Those things that I just mentioned instead of the overall strategy of making themselves healthier and happier. I think I'm seeing this happening more and more where the benefit of competition is almost overriding the benefit of overall wellness and having the the connection across the different wellness mentions like, social, and emotional, and spiritual and environmental it's just all physical all the time all competition yet. Now, I do agree with that in some when you stops kind of coating yourself, a cyclist innovated comments as I li-, I as spend more time cycling, and you know, that's what you really find consoling knots. What you competed edu. Saw of your a rule health and wellbeing and a lot of people identify much about the research of behind it because I've never bothered reading. Into its be honest. But a lot of people say that cyclists because it said non white bearing for each should do some impact type of spoil some white bearing sports such as running or lifting because feel state. Yes. Stichting sitting on a bike and pedaling not bury any whites main job identity guys down site zatarain's that saw being a full body to doing so activity and other Negrete the night on the head in that way. Knee starts specialize in you start getting ready for on cycling over running all across it or something edu. Loose on the fact that you probably the to who knives is gonna remember in ten years time. Let's face it. A with regard see being sought you will have started cycling because you love the fresh. You tile the endorphins may fail. Owning showy. You wanted to make sure you're not on a basic level a need you're saying all while account guy. Fool a and. And people like that takes center says may will be there. So if the family will that go friend know, someone says, let's go on a wall Cup amounts in for five hours. I'll be like no Hawaii because that ruin my leg. Rush. Somebody said that to me if somebody said that's many now, let's go on the five hour high up a round all beat up. Well, Tom because prying tomorrow run gonna fail Lowell any. You you do they saw a web spun? I I do sometimes envy people like say, my Sisto, some of my friends who they go training, and they like outduel proceeds, but they take any of them. Seriously. They exercise to look off into how fun, and they might consciously guy for off our run a couple of times a week that guy swim. It's like it. They might go and do some cross fit because I go given class for Christmas or something, and he was forcing stuff, and it's really interesting in varied in that really enjoying it. Whereas when you start specializing in you. Doing maybe fifteen dollars a week if cycling sometimes you feel like this time g fail this real GT to trae and you get training guilt like site. If you miss a session because you just aren't feeding on a bike that day you. You feel bad about afterwards. And that so specialism can create that Saudi unhealthy fare feeding. So fading pressure from yourself to train. I appreciate your honesty. Jim. I think you're exactly right. I think you're inside the head of a lot of athletes, and again, like I said, it's not just endurance athletes. You're talking from cycling, endurance, athlete perspective. But I think, you know, a cross fit the cross fit games. I don't know if you've ever watched across game. So the pretty pretty exciting. So one of the events is walking on your hands. It's a it's a gymnastics skill and it's impressive. But unless you're going to the cross fit games. Do you need to spend a certain number of hours per week walking on your hands. Well, me as your coach, I would say, no, let's work on different exercises. There may be just a little bit more functional. And so I think what what you're trying to say, Jim. And what what I'm saying. I really enjoyed multi sworn I like to triathlon. Although I wasn't great at it. I really enjoyed it. I trained too much to the traffic. Onside strength training has always been a part of my program. But I would get myself into a spot where I was getting injured or. Or making my strength training workout suffer because I was going to hard on on the endurance side of things. And so I think what we're trying to say something interesting happened to me this last year. I think that's worth sharing. So I got a knee injury. And ended up being one of the best things that ever happened to me because I discovered mobility talked about mobility a lot this year as you mentioned earlier and I didn't do one freaking race. Not one race. I didn't do one triathlon. I didn't one do Athlon didn't do any cycling races not won. And. I didn't die. I survived by not doing. But not doing a race and in and I feel just a little bit more balanced about not having to have that thing on the calendar to to motivate me to train I've never really had to have that extra motivation of training, but from an aerobic perspective. I always liked having that thing up there to make me sort of push a little harder on the run or maybe get that extra swim or bike or whatever in per week. But I think what we're trying to say is maybe it's okay. If you don't have that extra race on the calendar. Maybe that's the first thing for you. But it should make you tired to play with your kids. It shouldn't turn your hormones into this crazy spiral where you're parked very ability scores low it shouldn't negatively affect your relationships with your family, it shouldn't make us. You know, so tired that. We can't do the other things in life that we we should be doing like you alluded to earlier it shouldn't just make us really good in the gym or just really good in the pool or just really good on the bike. Or just running in a straight line it or just walking on a hands. It should be finished should be helping us become more holistically balanced in strong everywhere. Yeah. Yeah. You're absolutely right. A nas. That's the thing the bacteria, you get within Ahmed to say the move the to be at it. So you stop taking it more and more seriously, and you start putting more and more share on yourself. Unusually sight of the fact that you actually in my case are not Judy a a writer on not enough thirty. I my job though, I meant is as actually on the who say, I do I do other things as well. Which the hub as I I like kind of live music engage in stuff, and sometimes you can lose sight if doing other things because you're training training training, and the you can get heads become Sifi could on training that you lose sight of other things that are important in life and. Assuming that a challenge the offi have faced a lot with regards to a lot of different areas, which I think you'll going to go into one of which is particularly like say might relationship with food another other things as well. To lesser extent. Hops yet. Yeah. I think that's a good transition. So as I alluded to earlier, I think is such a dang good writer. I wanted to read an excerpt from your blog, the talks a little bit about your disordered. Eating gets a really honest piece that I think will resonate with a with my audience a lot because I'm sure there's lots of other folks that that struggle with us. So you wrote this awesome article it's called over cooking and under eating a cautionary tale. And as always Jim has sort of his tongue in cheek in a lot of different pieces that he writes. His he writes with honesty and humor, and I really enjoy it. So I quit from Jim. He says I always had view viewed images of the pros at their peak leanness with a mixture of disgust and all images of the stick like figures of like Fruman Pels flying through the high peaks always struck a slightly romantic nerve, the classic image of the solitary troubled climber, whilst I knew their physique to be one. That should be neither idolized or spire to is sort of intrigued and appealed to me the gaunt slightly shocking. Look on their faces the pointing cheekbones collar, bones and elbows did fascinate somewhat any athlete. Be. They pro or amateur who tries to manipulate their weight and body composition to be optimal. That has minimal in this case in time for a certain event knows that trying to lose a few K G for their a races. And then maintaining that feathery mass is far from. Mm fun. I know this and yet enjoy the mild torture of attempting to be at my lightest all the time. Just as more is more in training less is less with weight. This is caused me problems and discomforts of the whole of my recent adult life, a lack of weight and general resilience has led to minor elements of all sorts ranging from common bouts of Nimia and out syndrome to Justice us and constant sense of being cold getting knocked out of line by small children, etc. Etc. As I said, there is some humor in this, which I think is great. But that was just the way it was I accepted. It was an edible consequence. There's a slightly sick joke amongst the cycling community that when your mom or noun on insert any other elderly relative. Here tells you that you look unwell you need to be fed, then that means you're on form. So if they're saying he fed your own form love that. So you're down at race weight and ready to fight another sign of this in my experience has been your heart monitor slipping down your chest without a bit of extra timber to grip onto the bloody thing just doesn't sit still I craved both of these frustrating symptoms of being lean to lean. So Jim, I as I said, I think you're a great writer. I think is super on us. It's funny. I think it's it's not polarizing I think a lot of people can really. That really resonates with them with a struggle of trying to to have power and have strength, but still be light enough to be fast. And and even sort of romanticizing, the the looks of professional bicyclist can be can be almost, you know. Dangerous, right. Yes. Show this it's not too spicy by any means. And I. I really like, you know, once like Christopher Maher anything on evidence. Data wise find it fascinating United these like machines on a bike on on. Yeah. Slowly starts is for not that long afterwards that riding and read is not really good at climbing developing this slightly strange relationship with food in knots. Yeah. It's in on a bike. It's all about maximizing your power to white site. The power you can put through the pedals to the whites that you'll carrying because the MO MO power in the next white mangy. Go up a hill foster, basically. And it's a real example of the way you can as a high performing. Ommited you knew of things that are normal in life, and which actually healthy. So I still struggle with this issue, which I believe is unequivocal Iraq Sierra guess oh. The read s which is relative energy efficiency. Webuye? You're never quite few. You're not ready fuelling enough to read the full rewards of your training because you're Seifi start being late in or lightweight. You know, really actually fueling body enough to do best in your actual sport. And yet, it's a a certificate thing. Something that severe honest. A still struggle. We have been problems with recently and eight becomes difficult as well. Because as one I started lifting again, I was very keen to gain some white and gained muscle mass on are still do. But then this fights Webuye while on climate. For. I don't wanna be too heavy. So I don't want to gain t much white. But then I need to fuel the lifting Anita fuel the bike trading. And also all you want to gain a little bit muscle mass site on more powerful on the bike. But not so much that I get to heavy so I up amounted. A Nate just becomes massive Mao. Strumming your head of of just conflicting emotions and then also on all of eating unli- other burgers oughta pizzas, and ate them often enough 'cause I made me happy by so really try not to let myself eaten too much where whereas I wish I could audit eating a mall 'cause I yeah. I I can appreciate how frustrating it is to be to be trying to build in that power and built in that. A little bit of mass that you know, would be healthy for you. But always in the back of your mind worrying about the other side of the coin of having to haul that up the mountain that just extra little bit. And so I'm sure that that's super frustrating. I think I'm almost blessed in the fact that I'm not good enough on the bike to work. Like, it's ABS I'm always going to be slow miserable. Look on the beach. Right. It's just putting this. I've act- I'm actually kind of doing the opposite thing I've been shorting my rides with with my buddies here. Down to about an hour, which I know probably sounds almost like nothing to you. But it's an intense. Our and if I'm if I'm just trying to build up an aerobic capacity. And and and do some good cardiovascular exercise for my heart and burn some calories and hours really pretty good. And I had sort of fallen into this pattern. Just because the groups that are writing I was riding with would an hour and a half would actually be sort of the short around. And I'm like, oh, man. I'm and I started noticing myself in the gym. I was okay. I was still strong. But I started noticing some Bob body composition stuff happening. I was retaining as much muscle. And so it's just a little tweak to to help balance myself out. So for me, it's almost almost of an opposite thing where I'm not necessarily looking at performance on the bike. But I I was starting to lose some mass that I had worked. I mean, you could appreciate this. It's dang hard work for an extra more for body type, which you and I both are to put on muscle. It's. Really hard. Not only put it on to maintain it from Clark perspective and from a work perspective. So it is it's it's probably one of the trickiest things in sport is finding that that that balance between fueling your body and in and getting your workouts in that are going to your support workouts or your accent Serie workouts, if you will to to push forward, whatever it is that you're trying to boost performance in. It's it's tricky. And it's frustrating thou saying the United performance taking well a poorly. I think it applies in white. If thing in things on in the insurance will. Is often said that you'll performance as Kana twenty percent training. Eighteen percent food. Doubts. Does how much of it that talion Putin? You'll die is. But so then you'd go even if you do have this understanding of you'll diet, it you keep them getting these different theories going around, and all employees was I see other day so three full years ago, particularly say, well, I think for touch about cities. It was a ways, you know, have some pretty teen before bed too few night muscle regeneration now, I know it's quite different so line of thinking, and you can proably bring the two together. So if he's everybody's still probably team will bed now, everybody's talkin about fostering, sixty. So you will be. If somebody is mold rule, but not an expert like me. What each place to be doing? What's best unite? Yes, I much much knowledge. And sometimes I think that with diet nutrition. At least you need to. Initially approach. I try and follow full follow any particular. Rule. So not unite fostering, eight this time daddy this time. Just listen to your buddy, a sensible diet, the is not automated to try need, predominantly pants. And yet the main thing listen to your body in feud when it needs it. I'm trying to do that more now because for the loss seven eight years melodic haven't listened to my body in heaven always field it when it needs it. I think that's really a smart thing to do for yourself. That's good advice. And you know from a fast in perspective. If you're if you're in a portion of your training where you're trying to add mass. It's okay to go ahead, and if you really like intermittent fasting, I would actually remove it for that period. And then do a prolonged fast. So maybe if you overnight fast every night, which I do and I like. But let's him. I really wanna put some mass on. I would I would avoid that. I would go ahead and eat at a, you know, a nine or ten hour in in the morning when when I normally wouldn't but then put in a prolonged fast, maybe once a month because you get the real big benefits of fasting are out of AG of cells. Right. So like whenever you fast for over twenty four hours. It's been shown that you actually have this big spring cleaning of your cells. You're getting rid of all the cells that your body sees as of you're not doing us any good, like even cancer cells. It's pretty exciting. If you're old guy like me, and you're over forty yard have some cancer cells building up. So if you do one of these nice twenty four to forty hour fast. You have this nice big spring cleaning in the body. And you get all the really big time like extending life type of benefits of fasting. And not having to worry about sort of this calorie juggling that you might have to on an hourly basis. I think like you said of listening to your body, and if you're training those big five hour sessions and your body's saying gosh, really need fat really need carbs. Yeah. It's about the quality of of the nutrients, so it's good to hear you eating a lot of plant based stuff because you're going to get a lot of quality nutrients there. That's good. Yeah. Yeah. You should see. My fridge is basically just like green. Now, I see. An agreeing green and red things I could stay sounds like I could I could eat there. Well, I'm not sure what police bake guy. Like, you sound you smoke free. That might be finished it up in a day or two. Well, I wanna talk. This actually is a good lead into you know, to understanding what our body needs. You did some good evaluation of your heart. Variability I've talked about it a number of times on my podcast. And I and I and as your is sort of reconfiguring things now with your program we were talking off the earlier about maybe you're gonna start evaluating it again. So I think it might be something for you to add in is just an another thing to look at while you're trying to balance your training. But as we've talked about on the show, a whole bunch of times, you know, with Hari variability actually understanding how stressed your body is how are you in a sympathetic state or a para sympathetic state and and on any given day because it's a daily activity. You're gonna understand what you're training programs going to look like, and what you might need to do from asleep, nutrition and even a para sympathetic standpoint like doing things like meditation, and and walking in that sort of thing. So tell me tell my off. A little bit about, you know, some of the stuff you've done with Hari variability. I know you had a really cool toy that you're using for a while. Yes. So I've got this their new American brand who recently of started setting worldwide cooled loop on. It's just a a rich Stroppa, which those of you who watching this can kinda say. Some it measures your sleep, your heart rate variability in will say a a heart rate based so stress school of it will give you a result at the end of every day of what you'll stress time for strain. But based on your, you know, your workouts Deitz day sort of activity. So if you got shopping enough gonna shopping groceries asking up, you'll strain so yeah, all used it quite a long time. Well, a long time party about nine months, and let's go he was giving me job as schools in sleep quality schools and things because he's go trackers. Well, and I understand the theory behind in a when you write very abilities indicating its time V taught that you'll fresh in your ready to go, you know, docks when you wanna do mice intense. Walkout's? Whereas if it saying y'all HOV as is then you will tie it on you need to of take it easy. Click on do. Yeah. But the poem is is when you try to full for amateur fulltime Oxley, you have very flexible lifestyle, it the fact that you might have on your training on one day three five hours on the bike. And then the other days, I might be won't won't hours or a. Strength training and all nice days while you have low jurisdiction workouts? You've proud around all your what can you cry new fun cools in Yukon to send off this report? Whatever this log will draw and then it's about. Having the flexibility to follow your HIV Mona too. But I do think say they think it's valuable tool, and I think the way that when I have issues with this kind of eating probative. Now, I have when he gets out of control our news, white, suddenly, I lose my minutes each in not still trying, but the workouts aren't good and you saying pool about how keeping an eye on your job. HIV would give me a good insight obviously into on fresh straw. But also into my diet is well because I know that annihilated diet quality will diet voting has an impact on new HIV say. On gutless gadget in. It's just been sitting. Not anything kind of did stop easing it a bit. Brought on thinking about going back to it. I think one of the issues I had with it was two way that if you start reading into a job too much on it's heading you'll age obvious pool. Than's train anything too hard today. But you still have to trying something hard. You get into the back of your mind. Oh, my chubby poll. Therefore, I'm not going to bail to hit the out, and they need a such a big part of your training is you'll mental the price to it that if you've got something which is wholly fessing morning. You're going to be rubbish that your training session. Any doesn't pick the good dice that? I think that is the reason why I stopped using it actually not as the main reason that's a good point. That's a good point. So so yellow talk about that. So hurry variability. You're basically, this is not very scientific so forgive me. But in layman's terms because I'm a layman. If your your heart variability is really consistent and really sort of short together the space between your heart. Beets is really consistent really short. You're gonna be a sympathetic state your HR V scores below and opposite. If you have sort of space between your heart beats the time between heartbeats is longer and sort of inconsistent. That mean, your that means your body's more para sympathetic more at rest, and so what I was picturing for you, Jim. And I and that's a good point. First of all, it's the mental piece of okay, my heart variability scores in the tank today. I'm going to have a crop workout because my fair lady scores sucks, even though I may feel okay? That's a good point. I think that's the same reason why some of my buddies just don't even look at their heart rate while the riding because they don't wanna know they're going to be scared of they don't want to know, the number, and then they perform, however, they're going to perform without it, which is interesting thing. But for you, I wonder if maybe you don't even look at the thing. Maybe you take your HR V. And so you've got call him. One is your HR V score daily. Look at it every week as average then sleep your sleep for a whole week average daily, but over in average TSS score we talked about so training peaks TSS score spatially just gathering up all your Hari data from your workouts, some giving you a score if it's really harake over a longer period of time it's can be higher score. And then I think your fourth call him Jim is nutrition. Just total calories. You pretty well. So we will worry about the quality of those. And then what are your workouts like overlaid across those four columns. Good workout good, workout good, workout in all those other scores. Sort of are consistent with that. Maybe your calories are above X. And so it's more of a trend thing for you than I think it will be like a daily workout evaluation like whether or not ready to push it. It might be an interesting way to see if you're at a certain calorie level if you're working. Outs and your HR V and your TSS sort of fall sue out. It'd just be interesting. If I if I was coaching you I would I would be interested to look at that for like, two months. Yeah. Do doing it that way the like you said almost is retrospective. Looking back on the week to say what was going on? But not using it to influence my decisions on meaning rule. Well, yeah. Influence what I did on the bike a white. It will be interesting just to see off digest MU did a a high intensity workout the Nate or enough annual HOV the next day was in the tank than. That yet AFC giving good data. And would give me a better understanding of what I need to be giving my body and be a good stimulus for me to my con- of issues around eating out as well. So it's got you any something I've been thinking about getting back into using again. So I may I may well still hold you to it. I'm a holder. We're going to check back in with you. We're out goes, it's not CIA is not charge. No. You're my buddy. I wanna I wanna see do. I want to see you succeed. You're going to write the most epic stuff when you're feeling your best. So I'm going to read more of your stuff. It's gotta be good. If show, thanks. We gotta talk about Strada. And I know I've got to let you go have had you on for a long time. But before before we go, you just wrote a really good article just a couple of days ago, actually travel, and for for those of you that are into endurance or even crazy people like me that even put their strength workouts up there. Now, my strength workouts. I include sometimes a video with some helpful tips. So it's not just an annoying thing for somebody. That's just there for endurance. You might learn thing or two if you check out my strength workouts and stuff, but I I know it drives some of my endurance, buddies crazy. But so you wrote this article do you pronounce a straw annoying. Is that is that the correct pronunciation for like paranoia about strategy? Okay. So. Point to how it can be pretty destructive to us athletes on why we pushed to perform at a certain level at any given session. And where we maybe don't want your need to or should. And we're not talking about you, know, perseverance here. This is just trying to, you know, put up this impressive numbers for your Strada portfolio. So Anna loved how you say, you know, if you have a bad, workout, you really fill in, you know, the you said the all important title and notes sections to sort of describe, you know, why it was sort of a crap session. So but yet some good points. Like, you know, are we worrying too much about how we appear on this social media tool instead of just having fun and getting a good workout on an worrying about our health. Yeah. I think. Offer is old. A great thing you for some people that said why trucking fitness too good fly building can count to meet people who shop. There is I think, but some you can start taking a bit too. So you can stop worrying about it. So an ice some people, and I got this price straw annoy from poed cost of this into about pro side fists and not sweat coined the term. But does they power Neue around Straub E won't when you taking yourself seriously? You don't want to weak on straw aside. If say you affection for the day is recovery ride annual recovery. Bike ride should be a hundred and fifty watt. So psyched twenty kilometers an hour. If you don't eat power than you, actually think. Ooh, rather during a hundred fifty hundred nineteen what's that bit hod says if anybody looks on much draw a bit more of encoded a recovery ride, but I'm not doing dot hard. It. It makes me not big to each by doing it that little bit odd. You'll you'll not getting the benefits of that session. Like, jim. That's a recovery read view. Wow, you're strong. Yeah. Yeah. Recovery, but you'll still doing this phone thing. I think people kind of that. And I think that straw, con communists will be destructive in the way. So like Instagram Facebook it count be used as a tool for Pantene yourself in the best possible light possible and notes really being honest with yourself. Oh with. Yeah. No being honest with yourself how you fail, and it can just leads the width things in workouts. And I think is well, that's why when you look looking on Strada thoughtful. So you can get you give a title in. You can put some little nights in afterwards. Achim zik. Good insight into enough fleets mindset as well. So their own economic on foam that I have a great raw they'll probably put in a few will night saying, you know, leg vote great. You did. Wrote this. When failing about full, they all if it's me on overfull even wanna look at the file in our kind of ignore it come out with this ton of excuses to kind of justify why you had about session, just straw griped. Too much. You can take it seriously uncommonly to this strange activity behavior, which will come back perhaps to this way that serious amortize loose. I avoided doing full inverse. So true. You know, what I think the power move is right now. And I don't even know if my buddy knows that he's doing a power move. But like, my friend back in Kansas is super super strong. Just an amazing endurance athlete dirty counter in Kansas. The epic gravel writing race. So he did the I can't remember if you did the hundred or two hundred last year. Doesn't matter. They're both amazing epic whatever. And so, you know, what it's dravis session said for the thirteen hour, however, many hundreds of just said morning ride, notice grip Shen. You just said, I think that's the power movie you just let the session speak for itself. Just morning cabal. That's a sign of rail. So confidence the best athletes some of the best athletes are no dining, the they upload right straw. Look at it. But I bought like writing anything about it. So they might have. Yeah. They might just one on a national says the morning, right? Yeah. Just the morning that is. The other thing that's getting out of control in my opinion on straw. Is. These badges now, I like I actually do like the climbing thing every month. I think that's kind of fun. And you see how your buddies are doing with that. But there's this one I talked to you about this earlier. It's it's called the new balance run you challenge or badge or whatever. And so it says last January the average active straw runner ran forty five miles, but in twenty nineteen new balance challenges you to aim higher. Go two point zero one nine times farther this year and covered ninety one miles by the end of the month. And so it's this thing like just more is better. Like we. If you go further, it's better. And and if you go higher, it's better. And so some new runners going to go out they're going to like, okay, I've got to get this ninety one mile challenge going that's twenty three miles a week. Some new runners gonna start getting shin-splints five miles into this and get hurt. They're not doing mobility worker strength training. They won't. Even finish the challenge to think there's something wrong with him. It's their fall. It's this ridiculous challenge. Further is not always better running isn't the only activity people should be doing for health. Like if you're doing twenty three miles a week that could take crazy amount of time. If somebody doesn't have much time to exercise, so I think strove kind of encourages more time and speed and distance all sort of in the name of health and performance, and it sort of sets a false guideline for health, and it's kind of dangerous for for new athletes that maybe don't know better yet. Is it very similarly on pool which is fest five hundred which Rafeh on spun the yes on which is basically you have to ride five hundred zero MRs between Christmas. Christmas Eve and New Year's Eve, and that's a great is a great intention behind it. Which is to kinda Kate you healthy inactive over the festive periods. Kate you keep moving, but all people turn themselves inside out, particularly in northern new Europe goes back on the radio. Bad weather, and it's pretty call people turn themselves inside out to hit this five hundred K in eight days, and then they might do it. But then the honor to people who strong riders he completed it, and then spent about ten days hardly writing 'cause they will ill or like of training it. So well, what was the point? That whole balance thing. It's just it's getting yourself out of balance to go after a badge to for what? Yeah, it's still. So. Absolutely nothing. Yeah. I've got a bet you've got some stores. I gotta let you go. Couple of quick questions. What's your funniest story from just a bike ride or race? You have anything that comes to mind in all your years of writing? Wow. They caught me off. God is oh, nor sure obscene. Why not funny so they grin owning a few endurance rides of C N T times people. I the on the mama that we were talking about which is a he dry through the French out seen people being sick by the side of the right people having to take an opportunity by the side of the it's funny brings to light it brings to light the Levin of challenge in times appear funny stuff. I'll call think of anything off told mad sorry, all if I if I think is something all of that. You know, you can put it in the show nights. If you ever see me ride that that'll? See your story right there. It's this terrible on the flats and the client. He's like mostly waiting on a BI was he trying to keep up with all of us. He keeps trying to come every week. What is he doing our best bike route you've ever ridden? I know you've done some epochs stuff. What is your favorite? Oh, wow. Well, in tons of own bail to specify in particular reach, but in terms of area to ride by call people United me, well will neither. I absolutely love the parent as which is the mountain range would count it between France and Spain so the south west of France. And it's as well known as the out the mountains on is high. But it's just obstinately beautiful sleight. Kind of untouched but tourism side is less like big ski stations and skate in tourist towns is this just the. Leans in the woods in the meadows. The green screens you've ever seen this this, donkeys and sheep. Raul locomotive for the rights. It's a psych the mice magical price of ever a I rice there every year in its if I could all gun if that is like yet the paradigm. The French Veronese is is like no the and I edge people to guy that but always like what people guy that. The PTO vay is the it's not schrool in. It's not being tainted violating the tourism. Right. But yeah, I say somebody not sounds awesome. Last question, Jim. So we think about the different dimensions of wellness physical. It sounds like you're pretty much on autopilot. But when you think about your physical, your intellectual occupational, emotional, social, environmental, spiritual all the dimensions of wellness. How do you? Find your wellness balance in sort of this sort of almost silly to ask because it changes for everybody every day. But how do you best juggle all these different dimensions of wellness? What are some of the things that you do the to help you sort of make it through in stays balanced as you can? Oh difficult mission. Try ride your bike. I know that one. Take it all very seriously. And I do that impact the way behave. I try to tight a try to remember the not take it too serious. So I try to just try as much possible to remain grounded in times of specific tactics. Something started recent during slightly more recently since I've been getting a bit kind of worked up about things with issues in house issues is upstarts ADA style meditating bets. So not a have been doing it kind of implemented using optical head space. Oh, that's great. Yeah. So haven't even subscribed. I'm still on the free trial MAB. But I think I will subscribe on ABC's out could calm, but I've started finding a bit annoying. So I'm gonna try head space. But I find that obey meditation anomaly that when I'm lying in bed before bed. Tonight. I wanna start trying to do in mourning as well. I think find it kinda Claes my brain out. It makes me failed comma, perhaps makes me feel a bit more new citizen makes things clearer in my mind. Tiffany went on lock goal of things going on in my mind, which Evaporating Macy's. So. Yeah. Perhaps perhaps that would be fit of meditation. I can't remember the name of the the founder of that app. He's the one who speaks out gosh, some tone, just his voice. He's just got like a he's just got like, a soothing voice, like his voice alone. Like just sort of get you in the right spot. Yeah. Yeah. And I don't want to give it away. If you haven't heard this one yet. But one of the best things I heard him say. Was to think of meditation like, I like traffic like you've got this road out in front of you and a cars are emotions. And so a truck goes by that's sadness and another cargoes by in that's anger. And maybe another one goes by that's happiness. And so you can choose to get on the ride for any one of those and sort of take the roller coaster on of down the anger trail or the frustration trailer, whatever or you can just say, oh, that's interesting. That's an interesting car, but I'm just gonna let that pass by. And so people that get really good at meditation like that sort of transcendental stuff sort of are really good at just sort of recognizing that something's there. And then just sort of letting it flow through I have not very good at it yet. But when I've practiced it I've seen myself to your point in certain situations, where I'm like, okay, I'm recognizing this is the spot where I would normally get in that car, and I'm just gonna try to let that go by and it can be pretty power. Awful, especially if it's if it's a car that's moving pretty fast. Yeah. Each Recci, recognizing if you go in mission kind of billeting and just like you say as the the teachers you just letting those emotions kind of go come by in like acknowledging that so not getting truck. Yeah. Yeah. Owning like getting good out. Our Jim will thank you so much. I kept you for a long time. I really appreciate you coming on. My show is really fun to talk to you. Gotta have come back some time. We're going to ask you some questions about putting together that little spreadsheet with your heart, very -bility and some MC nutrition. I hope that that helps bounce things out for you. Really? Appreciate your honesty and sharing your story. And I really appreciate your time. Man. Thank you so much. Thanks for having me on. This is my pleasure, buddy. Thank you all very much for listening to the show today. Also, thank you to Jim cotton for joining me a few things you can do to help out boost health if you would be so kind please subscribe rate and review the podcast and your podcast app. Leave a review on the boost health Facebook page subscribe to the boost health TV YouTube channel and follow. My boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time this pulse. Amberg for Jim cotton, saying goodbye and find your.

Jim writer London Hong Kong UK Jim cotton US Strada Jim Kitson soreness Paul sanfer brand ambassador Seiken delayed onset muscle soreness Mike Witt accountant Hawaii
Proper Running Form  More Speed, More Efficiency, Less Injuries  BHP55

BOOST Health

1:28:40 hr | 1 year ago

Proper Running Form More Speed, More Efficiency, Less Injuries BHP55

"Welcome to the boost health podcast where we are searching for wellness. Balance your host is Paul sanfer? A certified strength and conditioning specialist. With nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new, wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded, and try new thins. You can learn more at my boost health dot com. Welcome to the show. Your hours. Your balance that is our goal here at boost health. Welcome to episode number fifty five of the boost held podcast today's show features a focus on running form with special guest David Jacques way of joint dynamics. If you're interested in any aspect of running from going faster to being more efficient to reducing your injuries, this is show for you. Get your notepads ready because David shares a ton of super helpful information, I can honestly say, I think about running completely different after talking with David, and he's actually made it fun for me again, we cover gate analysis shoes. Injuries mobility strength training. Cadence, the Rasic spine. If foot strike is important common mistakes many runners, make running music and some easy cues for your head shoulders arms hands. Torso. Hips knees legs and feet and a whole lot more. First couple quick announcements, and we'll jump right into the show. Patriae. I just set up a patriot page for those who want to help support boost health, as many of, you know, this podcast and video cast is my way to share wellness strategies. I dig deep into the research on any given topic and occasionally, I have guests on the show to share their expertise. The show requires a ton of my time and effort. There's also financial obligations including bandwidth equipment and travel to make the show possible. If you find value in the show, and you think it's worthy of your financial contribution. I would really appreciate it. Thank you very much. If you're interested, a link to the patriarch page in the show notes and blog extra boost guides the very first extra boost guide is now available and offering a fifty percent discount. All you have to do is enter show, fifty five at checkout. That's S. H O W fifty five at checkout, and this guy that's a full body strength training guide that requires no equipment. And it's thirty seven pages of descriptions, and videos and audio cues to get you through the workout without any issue. It's the same cues that I use with my personal training clients, so I will link to the guide in the show notes and blog, and then you can enter in the code to get fifty percent off. All right now, here is episode number fifty five proper running form more speed, more efficiency and less injuries. My guest on episode fifty five is David Jack, we now David spent twenty years and investment banking before we moved over into the health field. And he's actually spent the last six years in executive health and high performance training. He's married with three children. He's part, owner of joint dynamics, and he's a term resident of Hong Kong. He's an avid athlete with a variety of interest, including cricket Australian rules football, running, and speed waterskiing, and David is a specialist in executive health solutions and bio mechanics and has a passion for problem solving. And when training a client has floss Phy is to get good to better to best and to do this. It is a case of test train, and then test, and David is often heard saying, if you're gonna be a bear be a grizzly. If you learn one thing from the show, it is that you shouldn't try to change. Your run form with a quick little two minute. Youtube video on foot striking. There's some serious science to running properly. I hope you enjoyed this episode and it helps you become a better runner. Well, I have a special guest on the boost self podcast with me today is David jockey. Did I get that, right? Dave. Okay. I only practice it five or ten times. And David can you please tell us what your role is here? He works here at joint dynamics. Can you please tell us what your role is here? And how long you've been in this specific role. So the joint amyx is accompanied that was sort of bone out of a friendship with the physiotherapist, who was particularly had cried skills in, in Hong Kong, and the history that all I have is that I was very good friend and he wanted to go out on his own and so joined AmEx was born of a physique frustrated wanted to put his stamp on the on the Hong Kong sane. But guys to his expertise tends to think a little bit left of Santa. And so we started a business about six years ago with just five of us. And one of the direct is one of the. With Colin salmon Sousa clinical director and CEO, Andrew Cox, who's one of the local Hong Kong fitness legends. He's, he's quite an exceptional person as well. And so with the three of us in Milwaukee administrating we, we've built the company over six years now we've gone from sort of five to ten to twenty to thirty to forty to fifty something employee's now it's pretty fluid, but my role, he is multifaceted, in the fact that I'll be pop business development, OB personal China. I do swimming analysis. But what a fan to be specialization that the we had a sort of an inkling that might be an undercurrent in Hong Kong with the running community is more running analysis in guide analysis. And so my specificity within the group is more to do with optimizing people. But the gods to projects and I might have and those projects can be. You know, I want to run a four hundred Gobi ultra marathon, or I want to run a faster tank as or or just don't wanna get injured when I go and do some do some, some exercise. And so, so, yeah, ultimately would have done is over the period of the last few years, and proactive starting joint annex spent a lot of time, catching up on education. I was a bit of a bit of a sports node as a kid, but then spent a lot of time in the business environment and then sort of transitioning from business over into the secondary business like joint dynamics. We spent a lot of time traveling to catch up Moi. Anatomical education, you could say, and so I spent a bit of time down at the, the dentistry, looking to do some running by mechanics athletic coaching, and they don't want to spend some time at queens on genie doing swimming by mechanic. So we could sort of Randolph that triathlon sort of sane. And then spent a year going backwards and forwards to a place in Michigan called the grinds to cheat. Now it's a tiny place called Adrian, which is about forty five minutes edited Troy than those guys are pretty much, what we consider to be the probably world leaders in true analysis of by mechanics and caused function and sharing the load and, and affectively making someone a hell of a lot more efficient or trying to rehabilitate them. And so. Yeah, we spent he spent a year going backwards and forwards to Michigan. And I've got a fellow fellowship of applaud, functional songs from that providence to shoot and the guys, they're pretty shop. So. In, in a real nutshell. That's pain, probably the last five years of me personally prior to that, it was sort of amateur sport, and a bit of geeky knowledge that sorta dragged me to where am. So that's. Yeah, that's, that's may now the business joint dynamics is it's one of these things businesses in Hong Kong, the succeed quickly, a file quickly. And if they succeed quickly, you're obviously on something that works with fan that. Native, the local hot foment soul high demanding personnel and fast paced lost all that. Hong Kong is within a demand full this stall of more analytical fitness. They want to outsource their problems to you will going to outsource fitness. Well, if you do the job will you'll tend to go, okay. Thank you. And the reason that I came to see Davis because I've had this pretty terrible knee pain for the last year. And I've tried all the things that I know how to do to, to fix it. And I finally decided, I'm gonna go see a professional and so through the dragons, which I've talked about on the podcast a few times. I've heard your name come up a few times of her joint dynamic come up a few times, and I was like, okay, I'm gonna actually go and find out if there's something upstream is there, something upstream with my crappy running form, that's causing this knee pain. The only thing that's more scary than my running farmers, my swimming form. I don't watch it. Ever see me swim. You'll you would have a whole book to write about how bad it is. But, you know my, my previous, I guess you could say background with gait analysis wasn't so great. So I used to work in southern California as a personal trainer and I would remember seeing all my clients coming in with the exact same pair of six I'm like what is going on? Why are you guys all have the same shoes and they were like, oh well we did a gate analysis. And they said it has to be the and of course, it was the top top top of the line, very, very wealthy people. So they're buying the top of the line model. And so that was sort of my first view of gate analysis was let's just say, oh, you over pro needing or your soup and eating, and so let's just get you in this shoe. And then I started realizing okay, well, there's actually more to this science, and I think it's evolved a lot with technology and with, with the just the knowledge in the science behind it. So came to see you. And I really wanted to share. A couple of things that I've seen just in studies that I think are interesting, and we'll talk a little bit more about how poor my stuff was, and how you're working to fix me, and I'm already seeing some, some good results. So I wanted to share quickly. There's this meta analysis done on the up to date website, noted this, you probably see this to nearly half of the runners, this is in the US, but I have a feeling it's probably global half of the runners in the US, get injured at some point, and that the knee is the most injured area, and this is a huge study of, and then two thousand eighteen study in the American journal of sports medicine. They fall three hundred male and female runners for over two years and actually found that seventy three percent of the women got injured at some point during those two and a half years and fifty excuse me, sixty two percent of the men were injured during that period and this is interesting and then fifty six percent of those that got injured got injured again. So I wanted to ask you, first is this. With what you see here in your facility, and are you guys seeing where people for injury recovery? Or see. I know you work with a lot of elite runners or you're just trying to add speed to people, or is it sort of fifty fifty each thing is that to think that is seventy three percent of women. Not only sixty two percent of men, what we've found is that women are quite proactive when it comes to injury treatment and injury management. And so if they something wrong, they'll put the hand up and say, listen, I think there's something wrong, can you help me can you give me some feedback on what my styles like these hoods? And so what I tend to suggest is that, that sixty two percent of miles is really eighty five percent because God's will tend to just now it's fun now. It's fine. Now it's fine on now on completely broken fix me. And so there's a there's an alpha racism or there's a Machu wisdom with go is thinking that something's injured empathize. Now, it'll go away or that Pinal Hawaii and, and. Will happen to the point way, a go. I will this is a gross generalization, but it fits pretty well from what off saying is that a goal push himself to the point where he then just can't do anything. So pushing a bite out, you push it out the longer it takes to come back. And so those, those guys that do get injured. We'll take twice as long to rehabilitate because if wounded twice as long to tell you about it. And so in that respect, you know, those numbers seventy three percent females yet. No problem at all. It's just that I've ever two year period. It's almost to say that it's on voidable. Because if you're a runner or a series of what you'll do is you'll find your threshold and then try and push it. Well, if you're gonna push fresh out injuries will be the path of least resistance inside you'll running fast. You've got a great Coty. I will it's going to put more stress on your achilles. If you've got greater achilles and then you're gonna you're gonna run hot. Will you might be putting more pressure through you nays? And so if someone series about improving they running, I doubt very much that anyone will have gone through injury free at all because if you serious, you pushing your limits and if you're pushing your limits will something will give it some point over a two year period in annual mileage. That's just, you know, if you're a series running, you probably doing, you know. Upwards of thirty five forty kilometers awake. And that's considered he's like a lot of the ultra is doing like upwards of one hundred hundred tank kilometers of a week. And so if you think you know, hundred ten kilometers awake, how many steps that is how many minutes on your fate, it's pretty rare that anyone's gonna go through without an injury. So with the gods gingery stats the fact that fifty six engine more than once is probably pretty accurate because most Rana's will not only get injured but they'll return to play before they fully fixed. And so you'll say you'll have someone who's achilles is just coming good. And they'll get almost base up, and they'll then run for the next month and that same achilles apply out. Well, that's not actually a reinjured, but it'll be classed as a range ary, because my is a sorry fanatical about they running, they just don't wanna stop and so part of our role here is getting the raw approach to their injury. We manage people through injuries because. Want to run in races. And so you never going to have someone. That's perfect. It's one in ten people will be perfect into a rice. You know, five of them will be carrying some sort and Nagel, the other full will be suboptimal because it just recovering from an injury or, and so when it comes to working at how to manage things there's a real play between making someone perfect and helping them get the result that they want. And there's there is compromise. They and it's and it's very imperfect compromise. But if managed correctly, you're not gonna permanently my Mosca someone Val just have something that they'll have a result that you have to manage the expectation of that result. You know. Yes, you're gonna run instead of running four thirty five's. You might run full forty fives because you don't have the same power of that. You've got that you manage people through through some injuries through their rices on your point. About do we might foster road. We might people more road boss to fix people. It's pretty rare. That people will have the full sought and the appetite to be preemptive with regards to the fitness. And they strengthen you'll tend to think that someone a like something they'll take out running go for a run, and then something will be so and this is so we'll go away on its natural. If it's not if it's not if someone's intelligent about this, Val ask a question pretty early on, if they're not thou think it's just a normal part of wear and tear of United starting the running Ginny in which case you're in a bit of trouble because you'll find that injuries will be, you know, needs are obviously a big thing, but you'll find that injuries will be tendon injuries and ten and we'll take a period of time to get injured and takes a period of time to fix muscles Attaran were pay quite quickly trying to tear. We're pretty quickly but ten is things that really patella tendon in particular, they sorts things they take a long time to repay depending upon how long it's taken to damage and so. At successive, mice of the time, you'll find people will only come to us after it's hurting bit because prior to that they feeling lock big and quite well. And if gone quite well we'll then they increase their intensity, whether that's all spayed or, or powerful, one of the variables of intensity or load. I'll just increasing it until they do eventually get injured or do eventually feel that Neagle. And then I'll come and because up until that point they, they know what they're doing. And so they say, yeah. So it's in that was it's good. Now, you've touched on a really good in the fact that most injuries in these well, the one thing that go is the grinds to cheat, and up got to give him all the all the glamour for this one is they very quickly, debunked, the idea that you nays, the problem, you need, basically, where problems present normally, the nays problem of a incorrect, lawmen too, bad ankle or an incorrect foot my -bility or lack of hip strength. In that case you, they used to say you need just a dumb joint between your ankle and you hit and say, if it's just taking the load, you know, you're gonna officiant somewhere on how that all you, you'll loading not linearly over that joint. And so that's where it presents. Rather than that's what the problem is says can you fix my name? We'll tend to look at someone's ankle mobility. I up. Okay, has your ankle mobility on the problems Manet yelling. No give us a look at your ankle. Okay. Now, give us a look at you hip strength problems, Manet. I now gives us a look at this and so. And they once you go through that, then then that guide analysis component comes into it, and saying, okay. And we'll touch on these probably a little bit lighter. But I I you symmetrically bed or you isometric Lee bed, if you symmetrically bad will, then happy. But if that if you ice metrically babble in there's problems. So, yeah, that'd probably touch on a lot of your injuries and, and definitely that the knee component of it now. Yeah. As I said, the knees where it presents? Not and the knees way, you will get damage, but it's not the cause of the concerned or it's mo- more than likely and not the cause of the concern. And that's something that we are very confident. Yeah. Unless you've had an impact injury in which case, if you've had a knee taken out playing football lawyers, you've had some sort of aggressive change of direction as in maybe a tennis player changing direction in a mole media, fashion moving laterally and you putting strain on media, ligaments or all you've jumped and landed incorrectly in which case you've got ICL sort of. Shoes. But generally runnings repetitive injury. And so it's, it's a death by thousand cuts. You know, it's not going to feel bad until you've done it enough times. And if you taking a good run is going to have a kind of one seventy two one eighty a minute. If you're doing that for an hour or two hours five times a week, we'll tens of thousands of mistakes that you possibly making. And then that'll add up, so yeah, so that's probably where I'd go with regards to access to the ninety. Just my personal frustration is and on all quickly note on this, you know, sports met, doc back in the US named Dr Jordan metal. He was interviewed on runner's world. And I know you guys believe in this, too. He said that repeat injuries are a huge problem for renters on you touched on that. And the biggest cause of running injuries is not doing enough strength work. That's, that's his thought. And so, that's, that's my first love is strength training. And I've always been pretty good about a balanced program three dimensional functional strength training. So I feel like I'm the guy that shouldn't get hurt. But as you saw with my mobility screening with, with the gray screening, I had some imbalances, and those could have potentially been what's causing my, my issue. But that was one of the things that I was almost most impressed with all of the technology and everything that you suggested for me. It was fantastic. But before we did anything else, this is what I do with my, my personal training clients as we took off my shoes, and we saw what can my body do in three dimensional space before we even tried to make me go do something. Let I love that piece before. I'm going to go have somebody go performing overhead press, I need to know if they have rotator cuff issues. It's the exact same thing. So I thought that was fantastic. But can you specifically just touch on why this type of mobility screening is important for running? I think we've alluded to it, but I know you have some more scientific facts on, on why. Definitely, now, this particular type of screenings is really quite impressive, because it's to the to the Lyman they're going to look at someone doing a series of launches and a series of missions across the series appliance. And then say, well, what does that give me give me a school? Mid thirty two out of thirty two or I twenty five out of thirty two that twenty five out of thirty two what does that mean? Like screens around the world, everyone wants a number, where my with regards to mind gnomes, now, we've done a bit of work with almost a hybrid of the Cirque du Soleil, and then in the house of dancing water, and I run a show ever in Macau. That's pretty impressive, and you dealing with some people that had just phenomenally athletic like incredibly impressive, and what a similar screen would be for them would be. You know, you've got someone that can bend themselves in a pretzel, but yet they've said they've got a stiff back. And so you're saying well, I k- ultimately, you would have been a thirty. Seven out of thirty two like you've phenomenally, you're off the charts with regards to this particular top of numeric, screen value-based, screening, and saying that will what feedback can I give you buy stuff a number will ultimately not a lot. So what you looking for is, is effectively had you had you move in a symmetrical fashion. Do both your hips. Extend the same distance to does your overhead rich allow you to get the rescue extension. They sorts of things, and so and voice versa. Do you rotate through both hips? The same distance if you if you're symmetrical, you'll tend to go quite well, now what tends to happen is you look at the ankles, I because the first thing that touches the ground is, is your foot, and so you'll you'll he'll you'll Kenya's will go in one direction and you'll mid foot we'll go in the other direction. That's like that prior nation. And then as you tell off your he'll flicks back in one direction and you'll foot flutes and the other end. So. Are you? In your mid foot has a right title element to it. And so if you've got Cal Lee vision and made foot prior nation, right? Taishin and you foot spreads. You want your foot to spread you don't want something sitting onto your arch that blocks your foot from spreading because if you the second you block that foot from spreading, will you take your big title, you'll first right out of action. And then if you've taken your big toe out of actual, that's a big part of your propulsion, and it's a huge pot of your balance and stuff. I block you from prior nineteen will on reducing your amount of balance. And if I'm reducing that seventy five eighty times eighty five times a minute will that that spreading in that shock absorption that, you'll he'll, and your foot spread then Tykes then has to go somewhere else? And so rather than per night, news, your muscles to support yourself or you've blocked the muscles in the foot and you've you stabilize thing like what am I gonna use next? And so. The first joints going to be the knee. And that's saying I- unless on land perfectly all the time money's gonna take an inefficient load. And so we have really big on fate, you really big on ankle mobility much is you have clients, who you would look at their ankles, when they looked to do a back squad, for instance, I if they've got my ankle mobility, they're gonna really struggle with the back, squats, you see the guys who you cross-fitters in your Olympic lift, as well as a really good reason. I way these shoes with enormous box in the heels, it's to allow them that greater degree of vertical strength because they can cheat a lack of ankle mobility, whereas with a with a runner, I'm looking for maximum and comb ability, said that they can keep their foot on the ground for longer behind them, which provides them with an economy of moment that works really, really well. So to break it down to look at the screen, you saying, I I the second, you launch will I can say what you back foot stowing in your. Foots doing chose me whether you've got ankle mobility and, and sort of calf my ability and do deal of elasticity three allow Elaine from that we go straight, postion it. Because if you lounging and saw the bending extending and so it's going pretty much straight until we get you twisting. And then you go to the hips. Now, if you've got everyone will have a dominant hip, because when they go to kick assessable, though, us, one leg to stand on the other league to cake with a leg you looking to stand on your posting leg. We'll tend to be stronger and stiffer in which case you'll you. It's a generalization, but we tend to find quite often that, that doesn't extend as far its strongest, if a hip whereas, your kicking leg, or your other leg will tend to be more fluid and have a greater range. And so if you've got if you've got one hit that extends and the other hit, but doesn't will get a talk three spine you build up an inefficient tension through you running guide and sorry. All of that just either time. Works why somewhere else Maine's that you might swing your arm a bit hot one white to compensate for lack of hip extension like the amount of things that can go wrong phenomenal. But if you can break it down to just some simple, folds, and backwards movements any glaring immobility, any glaring, a symmetry. You can you can Nile a few down, you'll be different from saw two saw it all the time. But what you're looking to do is you're looking to make you'll I symmetry not enormous just little or just reduce them. No one's going to be perfect. And you never gonna aim to get someone perfect because it'll just never happen. But if you can reduce the array symmetry to the point where you can progressively, overload, any part of their training to a point where I wanted engine themselves. You've won. So can I make you similar enough that I can increase your load without risk of injury? And then you allow that person's tight control over there, I unload a little bit. And then from that point on Wednesday, you're not going to have a, a unilateral stress, you can have bilateral stress. You know, the best part about is someone goes for a really long run guys. I'm really Todd. My legs are really sore said both of them saw. Yes, that's okay. Good. Both of you. My cobs pulled up really taught I said both of them. And I'll NAMA Rothkopf pulled up really toilet and you got. Okay. We'll you're either either using it, you compensating. It's not as strong as the other one ankle doesn't flicks to give you the sort of range that you need. Or there's something that is repeating him and say, okay, well. Is it always so, yeah, it's always my rod and you can't increase your low because you just going to get more engine. And so what the screen does is it takes you from the bottom to the top you're looking at your ankles, and you're looking at the hips, and then you're looking at the things that have bilateral solids to lock the spine. So you're seeing the guy getting extension three-month, spawned cannot get the rescue extension like the, the mid pot of you smile behind you rib cage. Can I get that to bend in a sensible way? So that I can create a c shape Paramus bond, and get my hands above my head, and it means that my shoulders can then move quite freely whereas this, jockeys and people at digitize it quite caught forty they've always everyone's everyone's got a right handed mouse. And so you'll find that most people have got our nation, and they right shoulder. That will have. Use their traps on than are you can't, y correct. That so that you can soar to be a lot more even strengthening run is back. Mike's them Ron foster and, and it's something they'll never d Reta because I hate it. But yet then again, touching on your point of strength. That's what we do like I don't sit there and say, I'm going to you have to run twenty five cases wake on you to do twenty four hundred he'll repeat, so I need you to do three times four hundred track with beats and all this sort of stuff. I'll get a team go is that referred to that provide that sort of detailed specificity. What I try to do is try to make someone robust enough that they don't break down. And that way they will definitely improve because the increase, they load. And so it's about that sample. We might people more, I bus by making them most metrical. And then we put them throw enough strength training to feel confident that not only they muscles can't take the new force in Lloyd. But they connective tissue strength. Can do what it needs to do to not get injured. And so you'd know when you've got someone that you might be doing some Rahab work on if you've got like a tenants patella tendons Kettering chewed, if that what you need to do is you need to put that particular tendon, when you rehabbing it under increasing strength stress, what you're trying to do is you trying to put that achilles under even more stress in a controlled, awesome metric fashion to get that tended to have greatest blood supply, so that it can repay. So it's a real cantering chewy of sort of thing that song is odd, this hurts a lot might tell attend any Monday hits a lot. Okay. Well, what we're gonna do is we're going to sit up against the wall and not move until you feel like that's boning and it's an it's a really this is just terrible. I'd rather be out running for achilles the sign can I do. He Centric he'll drops until it Boone's. An only after you do that repeatedly. X amount of times, do you repay, and so at job is to make sure that hopefully that doesn't happen in the first place. We putting people enough stress that they want to one two one two steps isn't going to cause that injury. So way, huge advocates around strength and strengthen my -bility. So all my endurance buddies that don't do strength training. It's not just me barking about it all the time. You heard it from the man himself so, okay. So let's talk about that. So you've got high high especially runners. I know you've got some elite runners that come through here. What I liked promote just not just about sport just for general wellness general strength and conditioning. Three days of strength training full body functional movements a week. Is that realistic for an athlete of the calibre that you see come through here? What would you guys usually recommend? For those folks, it's hard to talk runner away from just wanting to run. We've got we've got quite a spectrum of different athletes that run through the place. We've got chronic condition you talking anorexics and Mobilio base and unites would significant health problems that you, you trying to provide a safe and comfortable environment that they feel like they can just get moving again. And so part of L part of the facilities chronic treatment of titular injuries. We also do a hell of a lot of rehab, like post ICL, sorta stuff. And so in that respect, it's very controlled, and we went by being people to it. We just want to give someone the confidence that they can be active again. We transfer through sort of the middle ground, which is sort of the bulge of the care effectively. Probably at least one two standard deviations of Al in toy client base would be the guys who are the second time ethics athletes between the ages of sixteen to twenty two. Then I had to go off and have a career and etc. Etc. They've had they've got a career in a place that I lock it. I've got two kids. They get in a bit fat out there trying to get listen. I've got the resources to outsource, my health and fitness to you. And we're getting them back into shape. What do you want to achieve? We set some goals and get that done. It's the towing pool. And so they're trying to work out a way that they can optimize everything they do. And so they're not gonna think of doing sauce, himselves. They're gonna get someone else to do that for them. And so they come in, and we'll period is a program. Ideally, we see him three times a week because that's three times out of what anti what one hundred sixty something as I'm just four hours of wake that we've got control over these people. So it's, it's two percent of they lost that way controlling. Ideally be drawn. Give them light nutritional guidance and consultation, and we, we try a best to crack the whip without making them resent us. And that, you know that some people take it quite well, other people died, take it quite well. But at the same time, if you managing someone's expectations around the result, that they looking to get, we'll have to do it the pine, you to do this, you know, you'll saying as an expert you live and die by the success of some of your clients. And so. And in saying that the train is very proud of what they producing. Like I live vicariously through a lot of my runs because it's not well run as fast as, as go is, you know, one of in particular, one of the one of the runners that we started looking out to quite some time ago, around thirty three flat for ten ks that day, just absolutely torched it, and that was in thirty three degree human hating humidity. So, you know, this guy has got some real jets, but. Originally, we nicknamed him the meal, because he's dight was so terrible is running eleven of ICU is terrible. But this guy's now got a I two of runs like the wind. He's phenomenal. But yeah, so every once in a while you on a just a gym, and, and you see this gem turn around and take shape and polish up. That's fantastic. So it is pretty interesting getting some of these people through, and you type people on sit in Janis some people, it's life changing. But, you know. The consistency is the K. You'd you'd say it as well through your clients, compliance is one of the biggest problems that you gotta find. And so you need to find the simplest way for them to comply to simple things because it's too easy to not. Compliance is one of the things. Hong Kong's at dynamic place. And so you wanna find a reason to what you're doing and or time or whatever, but you'll get results I have to get his strength training mobility as you mentioned, like you, you predisposition to full three hundred sixty mobility would that doubt that Kay? How do you break that, Dan? How do you functional fitness? Everyone's functional fitness this and, you know, people call cross functional fitness or strongman, functional fitness, or you know, sitting tops of animal fly functional fitness or gymnastics. You know, it's, it's sort of gets labeled function fitness, gets everything. I can only can I function. Yes. Yes. But what as you mentioned, what you tend to do is you go can you control the end of your ranges. So if I bend down and then stand up again you don't get injured bending down. You get injured on the change of direction. So I cannot control the end of my Ryan JR. Is in all of the things that I want to do in my life. And so, you know, I had a great athlete the other day bend down. Geez back. I'm packing. The dishwasher, he was putting putting in a twisting motion that he didn't have control of the Indies Ryan's like mighty can run like the wind, but he content around it to Assad by speaking. I'm packing a dishwasher. So we'll tend to try and find the most dynamic, and safe way of moving someone in three dimensions, so that they feel like they've got control getting into that motion. And getting out the, the change of direction is the K, and then if you've got that sort of control, we can do pretty much anything arts, you put me through the mobility screening. This is what you do with, with everybody with your with your program, that's going through the gate analysis, and you film to me, which is not unusual when you're doing a gate analysis in your program. Look at strike load to- often swing phase and upper body. And you had an idea of how tight I wasn't my three six pine, especially after my mobility screening, and you found more than three issues with me. But you, you honed in on three which I appreciate it made me feel better, and I want you to talk about why just just three and just a second as well. But the three things that you suggested for me, this might help other people, which is why I'm sharing it. You said my kids was super slow I needed to speed that up and lean forward a little bit more. So you gave me a short term goal of one hundred sixty five to one hundred seventy on my cadence. I you clocked me at one fifty six and I went back and I looked at my old runs and I was between one fifty eight one sixty two average. So I think you're spot on there. So I did a couple of the things you suggested. And then I hit one hundred seventy four of my first run out, which is great. But I shared with you. I was sore in my quads for a few days. As afterwards. So, but both quads both quads you wanted me to, to push my arms forward more, because I was I was for those of you, watching the video of swinging, my arms across in front of my body, which is terribly inefficient, which makes sense. So, pushing my arms forward the direction I wanted to go wasting whole bunch of energy swinging across my body and then you notice a little bit of inequality in my toe op, so I was pushing off more with my left, interestingly enough, which is the side, I was also heard on and could be one of the reasons why who knows? And so I was trying to just mentally drive more with my right side, so quicker, cadence forward, lean pushing my arms forward and driving off of that, right side. And that was enough for me to, to think about it once, and it was kind of hard to do all things three things at once, but I think I was pretty successful. So. With you. Give me a long term goal of one hundred eighty on my cadence. Is this something that you suggest for everybody, or is this dependent upon what the athlete is trying to do their build that type of stuff? Can you talk to that certainly now a lot of it depends it, you really struggle to get a really toll? God one ID. Plus, they got big long labours. It's a pretty rapid struck. They Ketu the Keita cadences is nice set rule. But ideally, if I'm looking to provide the least amount of stress on my joints, I wanna share it as much as I can. And so if I take two great big bounds. What will tend to happen is I'll end up striking the ground ad in front of myself in which case I'm then decelerating and stick in a fourth Rimini. And so with an increased cadence, you'll tend to find that people strike underneath a body a little mole. And so then it provides Folles force, and deceleration of all things when you run. And so if I can. Imagine running a hundred maters, you do it in sight hundred twenty steps will that's one hundred made is covered in one hundred twenty six that's how many Newton's pa- Mehta if I can cover those hundred maters in one hundred and forty steps, will the individual impact is obviously reduced somewhat and so on, then providing a marginal less force over the same distance with the same damn would force of your body, like is an insurance running, you want to decrease the amount of force that you putting through each individual straw. If you if you over stride, or you have such a if you have a slow cadence, it'll tend to find it, obviously, you'll getting up in the air Hoya, and then you'll landing harder and then you're doing it lists often. And so the same distance will be higher hot often, and you'll be decelerating. So can I slowly chip away at someone's cadence and say okay in a controlled fashion and not saying like you're a normal size athlete? If you were three inches four inches toll of will, I think that one eight probably tap you out. You'd be one seventy five to one seventy eight something like that. That would be optimal. Now optimal is like it's all about an economy of movement. Now, that would be pretty handy, comics that you, I'd imagine. We find go is like you keep chugging these guys, they back up in the one thousand nine hundred ninety five we've had, we've had a particular run a here in Hong Kong, who's quite well nine Italian block, and he's at two oh, five. They Roadrunners the Roadrunners will tend to have a much high cadence. And then just like bang, bang, bang, bang fooling Ford and not falling either. And so that tends to have them running very, very quickly. They'll have strong hamstring sell tin, hit the heels will clip, the button, the white through. And so from a technical perspective, you say, can all work on this. Technically, can I increase my steps, and when you're running, it's just like one-two-three one-two-three one-two-three, it's really quite metronomic in the fact that you can go three steps a second hundred ninety steps a minute. You've done. And so I'll even go as far as to sending people. Clips and music that will be one seventy five beats a minute. You've just done around odd just wanna run you get on Spotify. And they'll k- this Ronnie's of one seventy five beats a minute pilots, and so you'll just bang bang bang, but it will turn around and jump to the bait. And then makes it very easy. It's something that you didn't. I'd have to think about. And so that's it. You know, the fact that year one testing someone on a treadmill is quite difficult, because I will tend to start so they cadence will be unnaturally slow on a treadmill because you fada being taken out from underneath you automatically, so you'd have to test someone with a bit of inclined to it. And also has to adjust to the fact that you putting you foot down and effectively. It's being taken out from underneath a little bit. You still get quite a good look at how someone runs and I can't chase after you with a gopro down at your feet down the local path. And so it's possible to do it in that respect. So there's a little bit of an adjustment. But at the same time you get a pretty good look at it. So the fact. That you went back and looked at your daughter, and you will want fifty eight to one sixty was pretty sensible as sort of married up quite well. Now the arms forward thing looking at your looking at your. Looking looking at had you'll you rotated, effectively, yoga strong go, I with a pretty decent upper body. And so what you've got a lot of power that you're actively washing off rather than sending fold. Now we're looking to get victory motion forward. Some people, you'll say, listen, can you stiffen up? Cool rotation. You. It's a case, if you've probably got a disproportionate amount of body, pow that you're not using correctly. And so if you could get you thumbs to flicky hips, and then dry food rather than affectively cross your body with a full motion, you going to do a hell bet what you'll find if Ron his back muscles. And if they can have the hands going in the wrong direction, your, your left arm counts of rotate, like Kanter racks, you'll rot nays force, just like sprinters have enormous upper body because they have to have a strong, ROY Tom to effectively counterbalance a strong lift Legg, Dr so to keep them sent central and to keep the moving in a straight line. So saying, hey, can I get all my victims going in the one direction had going to get my knee drive? My hand going in the direction. How do I get it? So you can't have this huge difference in oppa buddy, rotation and Loa body cancer rotation. So with you. Particularly because you call it strong up a buddy. If you could get that to go fold rather than across yourself will then you picking up free, stride length. And so if you could pick up just say you picked up one inch of free Stribling's, that's two and a half minutes in marathon that you'd getting for free. Right. And that's not much you talking one inch. If stride length and so magic picked up one and a half. Well that's a full minute. So if you're marathon time you give that to someone who's a decent run on you say, I get a stronger back in, you'll run faster. Okay. Well, what's this, and what you get him to test the half marathon, Tom? You might it back stronger. And then I go run forty five seconds. Foster off my half marathon run a minute and, and that would wakes pot on a similar conditions. And so, eventually, they'll come to the fact that you just need to make someone economical. You don't need to make someone particularly phenomenally, powerful. Obviously, keep chugging these guys on phenomenally powerful, they'd just super economical. How can I make the art of running as impact free as possible? And how it can make who cannot make a particular person. How can I get the victims going in the right direction? So the food's definitely K because you picking up something for free, like I don't want you to have more cardio. I just want you obsta swing a different way. So that was really good. Nab, the tow often what people tend to misunderstand, sometimes with propulsion is, you'll quadriceps when running a generally decelerate is. And so when you put hits the grand, you'll quadriceps de celebrate that motion. So your quadriceps don't actually extend your knee, what extends your leg. When you look to get potion is ultimately your gluts one to five to extend your hip central hip into extension on you wanna push off your toe. And so, yeah, you are going to be used as to take on that impact to set yourself up to get true speed. You're going to be pushing hard three kauf on you and you're going to draw your hip. Hop forward. And so in that respect. Yeah. You were. Well to help but your real Spacey's tell wolf how hard you'll hamstrings can pull in that circular motion. And how much you'll gluts can drive your hips forward when you squeeze your gluts, it'll tend to send you a hip into extension. Well, that's that's running hape extension is running toe off is running. And then how can I get that leg around in front of me fast again while getting a hamstring to work? And so most running is pasta area. Chine Kopf hamstring gluts whereas, you'll quotes decelerate is when you impact the ground, and so everyone that's sitting there doing just phenomenal amounts of quad, work and squats and stuff with that doing the hamstrings gluten Cavs will end up Bank incredibly, quote dominant running, and it's like you're running while sitting in a chair. Yeah. And so you don't get hip extension me dang get toe off. And if you Google triple extension of anything, I use, it overhead snatching people talk about I've ahead snatching triple extension same can be said for running, you see added s in the north and the new balance post and you always see that perfect stance with someone pushing through the tire than they strike, the hips. Right. That person's on at once for a photo. But at the same time, if you can get someone need that some we need that it stops you running lock you looking down at the ground, and you're sitting on a chaebols to shuffling forward. So when it comes to tell off and he, particularly the gods to your lift as mentioned, you'll left is quite a strong hip, you've done, you know, you use that hip, propulsion what we were looking for was, you'll rot. Gluten, you're right hip on your right? Tell off to be just more powerful. And so you didn't end up being dominant and coming back with Gallup, you didn't want this left to hit push land heavy on your left to hit push. And so you're using your left to get most of you forward momentum. You're right landed in allowed you lift come around to give you that propulsion again. You're right landed carried you through. And then you're looking to get propulsion off that lift again. And if you're going to get that left as you push off your left, you're gonna have to swing your raw around to counterbalance that lift propulsion hands. It gave you that counteracts problem? So, so, yeah. It's like there are bits and pieces. But when you break it down. I'm going, I get some good change so you can get one two three one two three. You're looking at going sit toll and the rescue extension was one of the key things to get your arms to move down posture hips. Because if you can't get your spine out the why you can't get you showed us to go back in your arms aren't gonna come pasta hips. And so you go to get you spun to move so that showed us can move back. And so that's, that's just an economy of motion. That's not a fitness that's not anything else. But just going on K. This is just pure Konami Invicta force. And then can I work on that strength component, a modern afteh? I'm gonna drive through this rod hip a little bit more. And so from that, you've come in, you've run faster you cadences haw, and there's a chance that from now, one, you'll cardiovascular will be challenged where it probably wasn't before. And so by daily that's perfect. If you'll if you'll limitation to your training, cardiovascular fitness will run more. And so a it you find a lotta marathon as they get how you get bitter running. Well, you run more. And I'm not gonna I'm not gonna dispute that. Not for one second. Fantastic analogy of marathon runner, that, that we must spoke of a few years ago, we had a very famous try marathon running coach, come up to Hong Kong, and he said, it's like a for those people, and we know what a find book is, it's very thin pages, easy to tell you, one by one, but it's a very thick book. And so obviously, if you put enough of these pages together, it's a book, that's pretty solid. And so if you're looking to class you'll long distance running all you're running goals is just like a fine book, h page won't be a little thin. You might not think it's fantastic. But what you've done is you creding pretty solid book. And in Tom that'll be pretty hard today. Oh, I like that analogy. So we're talking a lot about throw sick, as you know, probably just because I struggle with, with that I've been working a lot on trying to mobilize it and strengthen it. Do you have any Goto mobility moves or strengthening moves for the threat spine, that you can share with us? Yeah. Without a doubt, you a lot of the time you trying to find a why. Getting that, that mid spawned, my -bility. What tends to happen is your chin tends to become a very good driving force. And so if you if your chain pushes up, and you're looking at the sky, all looking at anywhere above you, you'll find the rest of your body follows, and so your chest still drive up. And so you use you use your chain as a driving force, what you wanna do is used fixed points of contact so what you might to, as you might stick your hands in L bites up against a wall, like such and then oh, you wanting to do is also light a movement. When you when you mobilizing youth, the rustic, you're trying to stop everything else, moving about you'll arrest, so you'll fix the points of contact of your arms and your elbows, and you'll fix the point of contacted everything else. So that, you know that a particular motion isn't getting lost in elbow, flex or extension that the movements not getting lost in, in some sort of we'd rotation, you go the only motion that I'm getting in that the rest is very rigid. And so you not looking for phenomenal amount of my -bility. You just looking for some. That if you like just like people grab this foot and try and stretch their quadriceps. We'll some of that quadriceps stretch market lost in back extension or market lost somewhere else. If you can make your levers as fixed in shortest possible full any type of my -bility. No, you're gonna get it pretty much. What if you'll leave is a very long. There's a good chance that, that stretch disappears in wrist flex or on elbow extension or a shoulder. Right. Taishin. Whereas if I can fix my elbows. I'm Ariston everything beyond anything. That's moving is going to be you spun, you show your shoulder blades wraparound, you spun and you'll get it to move backwards and forwards. I've at time you'll tend to be caught soil, if you get it, right. You tend to be caught soil for a couple of days because you trying to move something that hasn't moved into wall or something that doesn't like moving like the mid spawned facets that you look at the lumbar spines meant to move in right touch inflection extension signed with the cervical spine. Like, you know, you've got to move your neck from, so I decided around around you. Whereas the rest price to be something that you rib-cage is attached to and say you protecting Yuval functions. And so it's not meant to flex a lot. It's not meant to extend a lot. It's not meant to rotate at all. And so you find that the design of spinal facilites, intelligently enough with the human buddy doesn't really move that much. But if you can get your spine to move not just at the bottom of spawn, to the mid spawn, as you get closer to your rib-cage. If you can have a more even curve through your spine, why you don't have a particular axis of rotation where you'll find it jams, and they sold things that smooth action will end up sending your hips into extension. So as you drive your chest. You'll hip so extended just happens to get your chest to dry four. Can you lift your chin up? Yeah. Well, if I lift my China much just goes food and instantly got hip extension. And so you ten around and Cy look upwards in a head when you're running if the roads flat because you're not to worry about it because the red slot. But if you can get you chain to be a draw Ivan, when you're doing any sort of upper body spinal movements, you'll, you'll tend to find the bets relatively simple and easy foolproof way of getting the top of my -bility that you need. And so that's gophers a really hard with this. If you're if you're Gulf for China, 'cause they hunched over all the time, but the second I got into a back screen while they've got this, this spawn has to extend or the shoulder blade doesn't referendum. They don't get swinging. If a gopher choice to swing and they've gotten spun extension, they've got a really short backlift and they're trying to muscle everything through. And that's how they get gophers elbow because it trying to muscle something through when they should be sharing the Loyd through they body Arana will have problems when they not sharing the load through their in toy body when they Foot's not collapsing, correct. When the nays not landing stripe, and they hit not taking the load when the hips on extending. When you dine of at the rest spun extending Olga sort of stuff, it's not about thing, phenomenally strong phenomenally, quick, it's about being unbelievably economical. That's a really good point. And admittedly, you know, I have just been trying to do things that are awesome mobilisers of the spine. And you can do a Google search and find a whole bunch of different possibilities to do that. But I think that, that's a good point. If you look at the anatomy and what it's therefore, it's not supposed to be this super supple piece of your spine. It should be mobile, but only only slightly, and so with that drill with your arms on the wall. I think that's actually a really good one that most people should be able to do without maybe trying to throw him right into a back bridge or something. That's excellent. I wanted to talk a little bit about queuing because you've obviously got some really good cues and just some basic tips to help runners, too. So if you could just give us if we started from the head and worked our way down if that makes sense to you David just give a couple of cues in each position. I think based on what you said there are has probably should be looking forward versus down so just head and shoulders arms. Looking down. The body and sort of from runners perspective, what we should be doing with which of those parts and published the, the cue that I give people when like if even if you're like pretty handy run out before, h run if you can stand with both you fate still. And then all you do is you full Ford and thankful on your face. And so what will happen is instinctively. You'll put your feet out underneath you. Now this sounds so phenomenally simplistic, but what that does is create what they call a full angle, and you'll say sprinters have an aggressive full angle at the start of a sprint because they're trying to get they they've got a phenomenal amount of power and as they get through the United the first that he made his sprint Dow gradually stand up and run tola and so so to that's the best way to describe the full angle. Halfaya showed is a pass to your point of impact. And so if you showed US F five degrees, or just past your point of impact where you're going to be running. Incredib-. Early fast. I k and it came down to fuel overstriding will you'll point of impact is going to be in front of your head in which case you're actually decelerating. And so that the key cue that I would give Neely every Ron when you starting run standstill with both you fate dead next to each other, and then just lane Fullwood and dunk fold them and then you fatal just land underneath you what will happen is, you'll tend to run quite fast and you'll tend to far up your achilles and your cough, quite quickly. So you'll fall into the normal pattern that you actually run in naturally have done from the ideas of zero to where however old Eua. And so now, some people got full angle of these full angle thing, and what they'll do is they'll end up flexing, at the hip to create a full angle. So what they'll do is, I'll just laying, you know, from the hip which gives them back problems hamstring problems and whatever else. And so if you were to envisage someone you know. Pulling putting a rope brand, you'll hips and pulling it forward that creates a NAS lovely little lane. And it means that you'll stay in very toll, you'll you, you run very proud chested and your hands will get back pasta hips and Mike's beautiful. It looks fantastic for most people, that's very unnatural. And so it takes a little bit of getting used to. But in the more, you do it the more you map it into your system, the better, it will be. And so starting from the head of you sitting in the guy k Wismar line of vision, there's nothing worse than looking about two feet in front of you, because obviously, you post, you is pretty crap and you and you, you leaning forward and everything's looking Dan, you've got an iphone momentum. If you can look say, twenty thirty meters in front of you that's going to give you a visual pretty decent. Pretty decent soda trajectory and she'd say, Ben from the shoulders, Dan, interestingly, you look at someone's Joel, if you've go to loose jor on a floppy bottom lip. It means you pretty relaxed you'll find you'll see people running the other. Why they've got pursed lips? And they blown hard through they mouth. They hiding may run. They really adding they blown hot. And so every time you think I'm doing this high just relax, you Joel. You find sprinters dirt they Lipson all live of the place. They've ffices wobbly this chilled out there in the sign but they sprinting, you think and that should be really hot. But I know that the more relaxed they hit, he's the Mark economic thou bay. There's no tension in their body. They not wasting any energy, they just relaxed. Everything's working out should so looking up a relaxed joy like you've got a real floppy job going on. If you if you've got a bit of the recipe extension like if you chest is out the front, and your hands and often relaxed that means that you next not carrying your shoulders to high say, okay, can I just if my thumbs a brushing Muhareb's, I'm not carrying my hands really high in crossing my body a lot. Definitely don't round with a drink bottle, because you end up with a really shocking shoulder injury on one, so, and you'll end up with a terrible hamstring on the other because you carrying a wiped effectively, making you non-symmetrical. Right. Right. So if you're carrying just say, carrying two or three hundred grams in one, I'm like you can't two hundred grant two hundred Mils of bottled water in one, arm, would, what's that making you? Do you have to push you either tuck that mean and don't let it swing in which case you opposite hamstring has to work really hard to get the job done. Oh, you putting a lot of stress through that showed, and that extra grams in one hand is giving you great fold my meant off one swing and not the other. And so you become incredibly blast towards talking hand in luck. It's a wing and using your other arm. And then it means that you, you can't rotations all the Craig never drink. Never never run, the drink puddle unless you've got to. And then it's like, well you're not going to do that. Finds of the worst running with a fine and you head fines on getting MP three black clip it to the back. You do whatever. And so that's taken care of you, always you Jules loose. If you flicking it thumbs boy, hips, you showed as a relaxed, and so that's your upper body, taking care of because if you come with restrict you not cancer, right to know having these big cross IVA going through, you hips, as a said, if you if you can imagine someone's pulling a string from your hips, and plenty of food. You're rod, it's Ryan. And then you just thinking how do I keep my fate on the ground behind me as long as I can? And so you don't want to feel like you picking your foot up, Illy and swinging you from the hip he got heck, and I'll get extension behind me just like that added Addidas. No, I knew bounce post Heddle I push off light ahead white get my foot off the grant as late as I possibly can. Because that means you is a mall behind you. And then you your foot will come up and flicky bum. And you'll have that beautiful circular motion. If you can think Kate my foot on the ground longer behind myself instantly, Elaine forward. So you're thinking I can, I'm going to keep a foot on the ground longer and that'll take care of everything else, like Yukos's, a work holiday, so extend further. You Butt's gonna squeeze how to get that foot to stay back there. And then everything momentum will just carry a full and so from that you saying that they would be that's a ton of cues, and probably too many to think about it, but, oh, you're going to look up clicky hips. And keep you telling the ground. That'd be pretty much it you find. When you, you foam Stotts, get tawdry, lives, dried, and everything will hurt you guys stand up, let you let you bones take care of your load rather than your muscles, take care of your Lloyd. If you were listening carefully, you didn't hear David say anything about you must land on your forefoot. Are you try to get rid of heel striking? And I think this I mean correct me if I'm wrong, I think this is something that's changed. Maybe as we've learned more about the science of running. Because I think you can start from the ground up, which probably doesn't sound like the right thing to do. And okay, I must start striking in my mid foot, and then you're forcing that. And, and you're not thinking about all these other things where it sounds like if you talk through it like you just did, maybe not all those cues because like you said, it's a lot. But if you're working on those two or three things, you said you're naturally going to go into the position that it should right? Yeah, you're not going to find anyone that wise one hundred and ten kilos foot striking. I'll have planet fascia problems in their killers will blow up in a nanosecond, right? Yeah. Someone one hundred and ten kilos can do that for about fifty meters. Obviously, there's an optimal striking patent when it comes to actually running, and it's and it's obviously not aggressive heel striking. Because if you're aggressively, he'll struck it means that you'll Foot's Wyatt in front of your body. And so all you'd think about is land on the yourself because it means you not decelerating if that means a mauled he'll stroke Soviet if mid foot struck. Whatever foot struck if you've got a really lot, body and stiffness of step pull, then that's fantastic, and you'll run very, very fast. But all you looking to do is strike underneath your body so that you hips can help take some of the load of that damn Woodfull's as you get better at this and as you wanna get faster and if you're wanting to run short distances at Hoya spades, will then that striking patent might differ, and you might want to go. Okay. Imagine I'm a like a basketball or net bowler like someone that wants to change direction quickly. We'll obviously landing on your heels not going to be the, the faucets way to get things done. But landing on your toes and either you gonna find that you're gonna find that that full foot strike. We'll get you changing directions and you'll be out to China, you'll you'll my meant in my of that struck. But at the same time, we're running in a straight line Don have to change directions. And so if I can be economical as possible all innate to do his land on the Nate myself full forward full either. And so we never tell someone you've got to change the way that you run the food that the more you land on the Nikkei yourself. It's impossible to heal strike, if you land, if you land, if your fate land behind your center of gravity, you're running on your toes, almost like it's so marginal, you're talking about a five degree full angle crates, the difference between coloma's announced fifteen comas now. So oh, you need to do is land on the eighth yourself and your running really fast. Like you, bloody quick. So, yeah. Recreate someone because the second that you, do you much of the people as I mentioned, a thirty five forty five will. They've got thirty five years of doing something one way and they bodies adapted to that. They've got ten Saul strengths through achilles and ligaments and. They've had shoes that are sitting he'll to foot elevation hill to fulfill. Now, people talk about the full of shoe and that's the difference between the heart of he'll in the haunt of you. Full foot. People talk about barefoot, running, and all this sort of stuff. If if you're gonna change shoes, just gradually, you count, ten around a guy from twelve mil- he'll the full foot elevation and go to a flat foot shoe because just that Tove mills Maine's that your achilles has to stretch that little bit further on every single step that you take, because eventually, you, he'll touch the ground, which means that you're Killys is getting longer by maybe twelve mills, which is phenomenally lodge. And if you do that with force associated with it, you're going to have an achilles problem. Real quick plan a fashion home. So if you all up for changing shoes. Run in whatever brand, you law running, whatever you like, but change it around, but you not gonna go out on the run in twelve mil- drops ages. I'm going to go to formula jobs because you'll get injured real quick. If running, it's a case of guiding that something that you would incrementally introduce ever very long period of time, and you're gonna be sore, and it's going to be miserable. And so I just don't do anything quickly. Yeah, that's good advice. You know, if you read Kelly's threats book ready to run he talks about how similar to what you're saying, it's, it's not about the shoe it was never about the shoe. You, you, you need to let the foot act like a foot, but you can't do that overnight. They talk about the same thing if you're going into zero drop shoe, you need to do a very slowly. So if you're, you know, typically running five K, maybe just that I k is in the zero drop shoe and then you finish in your in your normal. I think that's really good advice. Now as a coach, if you try to get the foot to act like a foot doctor stir at says, and we're trying to strengthen up the musculature of the lower leg and the foot would you ideally like to have somebody move towards that? Do you talk about shoes with your folks? Or do you just let them run? And whatever they're comfortable in. I've got to be carefully because I've got some strong opinions about certain types of brands of shoes and what they analogies. Some shoes will be ultra cushioning, and which case, that's, that's great people like running him. They feel good, ultimately, I love someone have the ability to propel off the big toe. If you can, if you can propel a few big toe or if you can have that big toe connection with each and every step that you have where you're recruiting all of your accelerators. Like this. You cops are oversee gas trucks, and they sorts of things and use less in your achilles. A real very good that big muscles, and I certainly help. But you got you parent, as long as they sorts of things that are the really the whip Tius step of a push off, if you will. I try the big toe of you foot if that doesn't have an active pot in propelling, you will, you're taking out kick celebrations, if you get what I mean, and so you're not getting that plant affliction and tell if that you really would like to have people who run slow and steady on big Christian shoes will, obviously, they feel good because it's cushioned and they feel like they're just standing on a bunch of, on a cloud, and I'm not gonna say that, that's a bad thing in time. But it ultimately takes away a proportion of the function of what you really want to be using you want to be using you. You wanna have connectivity with the grand your, he'll wants to strike your foot wants to spread, you want to push off your big toe full propulsion, if it shoe stops, you doing that. Will then sub optimal. It's not decided that you can never wear those particular shoes. Big ultra cushion shoes to stop to make you feel a little bit more comfortable. That ultimately, what it ends up doing mosques and inefficiency somewhere else. Like, if you feel you need to have big fantastic cushioned shoes to get through thirty forty fifty K rice. It may be masking. The fact that you just haven't got the strength three hips, or you're still has a little bit at a wacko. The hips on extending these sorts of things. I'm cross country running and skyrocketing running is what a lot of people doing Hong Kong and the cave. They reason why a lotta people use ultra-cautious caution choose, I've here is because they descend down steps a lot. And so I can completely understand what would want to use them and why they feel so good. Because you're giving yourself a little bit more duck shin in impact force as you'll gravity's taking you down a hill onto a concrete step. So, you know, it's horses for courses in a lot of respects. But if you will if you're running in you'll sort of you've got an undulating track, they should be narrow and why you would need some massively over cushion shoe. If you're looking for maximum fade back, you went find a track runner that bronze in anything. More elevated than rubber band stuck to their foot, and then just gonna want the maximum amount affair back. You know, they wanna feel they'd be type push. And so it is a bit horses for courses pit. Yeah. That's when it comes to shoes. You don't wanna be unilateral annual in your approach you want you foot to be able to adapt to pretty much anything you want the, the mid Tassell, joint, oh, the Mead component of your foot to be flexible. And you want that to be able to turn and move and spread your entire foot, and so the toe box of shoes sometimes it's pretty good. If you run in for a long time, and you put, smelling, you want to make sure that the toe box sort of gives you a bit of room to spread. But otherwise, you get you get your shoe to do as little as possible. Got my zero dropped shoes. And in my new a couple of things that I'm working on with running, but I'm working into it slow. So I think that's, that's good advice. Speaking of that, I want to be mindful of your time with just a couple more questions. Dave. So I'm coming back from an injury. I'm trying to do the right things. I'm working on the cues that you suggested making some progress with cadence. It's very hilly here for those that don't live. In Hong Kong. You can go out your door and be climbing a pretty big hill, real fast. And, and I've tried several times, probably not what the right form mind, you, but I've reinjured myself a few times, and I know I'm not I don't think I'm doing myself any favors by trying to ascend and descend these hill. So I'm just trying to keep it flat and even going on a track. So it's sort of soft and flat. Would you recommend trying to be sort of a controlled environment like that whenever you're trying to come back from an injury and sort of changing your running form? You wanna listen to you buddy, really closely. And so you'll find that the biggest problem is people have when they've got need raises, descending, and people hate running down hills. That sounds really crazy to the non runner out. They bought running downhill small pine full than going up because running Dan hills, you've got all of your white. Plus gravity plus United the angle of which show running adding crater force to a landing. Now when you're running down hills, the only things that's the celebrating you you'll quadriceps like you're not propelling yourself because you're ultimately go gravity doing the work for you. So imagine on quite a heavy Rana. So imagine of got. Twelve thirteen fourteen fifteen coloma's, our of eighty four eighty five kilograms landing on a single leg. Will, you know, trying to where you quads just blowing up and so- running Dan hills? You want to be running short a steps with lesser impact and understanding that running down hills is where you're going to do most of the damage TNA's because running up as you never go that fast to actually do ton of damage, as unless you and so, and running up hills, you want to say, okay, you've got multiple degrees of propulsion. You've got you've got gluts. You've got you calms. You've got you quotes, you've got a lot of things helping you propel up a hill, but you've only got one thing helping you decelerating Danny hill on that issue cords. And that's the way that patella tendon comes in. And that's when, when you run out of power, and your codes you need not to dive in on impact, and that's why you get that non linear four three you medial lateral, ligaments of Yuna. And so, that's when the guy wears the path of least, resistance, he what. What strong when that weakens, what's next strongest, and you'll find that you need treacle that well, world descending and so much people hate running down hills here, just because it's because you go goading and most of an a lot of the times you're on stays a lot of times on concrete. Stairs, different widths, particularly particularly big steps that quite deep. And you've got my meant him taking you down as well. So, yeah, when you what you want to do is, you want to find a way that you can buy alone, any Ron. So if you start to feel that you've got an exit someway, so dunk out on something that the loops, thirty ks and you five ks in, because you just going to have to turn around to guys back when you recovering from an injury, or when you when you give it to you days, like, mice people have had domes before when they Don, a big white session, and it's like next is not so bad. The Diaz is that is awesome. You really cool. You find that give it a couple of dicey. Hey, you buddy reacts to that, that force, if it feels relatively KYW and your non medicating with painkillers and the pine goes away off two to three days. Then you feel like you pretty much, right? But if you'll still feeling it like through a ten all throw a particular joint. Ford is light of will, especially if it's unilateral bilateral, well then you're in trouble. And so that's when you want and just have someone diagnose, it may be the treatment is a little. Arrest or maybe the treatment is some passive my -bility or exercise. What about you? Don't wanna cost yourself a fortune getting a ton of unnecessary treatment. You just want an intelligent opinion on what's going on. And so, you know, the females in everyone and find out what's wrong, and then deal with it, rather than the mile in. Everyone got not it'll be fun. So, yeah, listen to you body. And just like give yourself a bit of give yourself a bit of elasticity. Let go get in the way of it. You know, if you run them with someone. And, you know, you hurting pull up stumps other wars you just push the boat out. Let's good. So, yeah, it sounds like it's a good transition start in a controlled environment. And then like you said, wait a couple days. Listen to your body. If you're responding wealth after a few runs, then maybe you can dabble with so little hill. Yeah. Give it a nudge. I wanted to quickly just since we've got an expert here. I wanted to just talk about what you think the most common mistakes are that most. Mature sort of struggling runners, like me are making. And then I think you've probably already alluded to this, but we'll just hit it home to finish up here. What are a few cues that the this population of struggling runners might be able to benefit from either leading fast is obviously, the beginning around us someone got yeah. That feels good. That was good though, fought to seeks to ten to fifteen case in the space of three weeks. And then I wonder why the nasal and I k. Thinking that white doesn't count. It's not going to shame anyone because Oma heavy run myself that white can't. So put that into context, just say you and I both run a marathon annoy two kilos heavier than you on. Well, that's two point one mutant tons of force that's going through mine as that are not going through yours like to Newton tons of force going through my niece for the sake of two kids. I'm going to probably ate a little bit healthier, probably gonna make sure that I've got an okay. Poudel white ratio probably not gonna have pies and chips, and gravy in the league's leading up to a lot of my Rana's will cut a little bit. Just even sock. Logical wanna be half akilah law to going into a run. The normally are. Because I just I feel lots of but just. They, it's just pure physics. If you will law that and your Justice strong will you're going to be faster and it's going to hurt this. And so white does can't don't. I've lied to Austin any sawn of unilateral pine. You get. It looked at bilateral. Pine is going to be relatively sensible normal and your recover from that having the Beckham on the muscles repay quickly and tendons dine, and from that you'll probably stop most of you mistakes, make the least amount of mistakes is possible, that you need to optimize everything, like dying need to be doing the two max test. You don't need to be buying. The lightest nyc is names or whatever the hell you don't need to be Boeing don't wanna have old Aguirre, no idea. You want to make sure that you've got the by six covet and you don't get engine. Then you just progressively. Thank you, think if you find book, so. Knowing that you wanted to also touch on kids bikes development. Can you mention this just prior to that podcast going lawn? I do a lot of junior coaching junior, catching of cricket and football. We're talking at the moment with a really high level organization in twenty-six coaching. You look after a lot of fantastic runners, and triathletes in Hong Kong and Hong Kong is a place where you do have a bit of helicopter parenting. You've got sit and look up got three kids myself, you'll have real target parents in thinking that Mike, it's excellent. Oh markets better. The next we'll all want to provide child with the most amazing amount of resources so that it's not my fault, if I didn't succeed, and that's the K chart will continue to succeed, whether you look, whether you want them to, you die. They're going to have something inherently within them that says, I. If you can provide a child with the confidence that there are Kedah file, then they'll take it by the pitting run with it. Oh, they want, you're not going to be able to, to around and four succeed into anything. It's just not going to happen. The biggest problem that Hong Kong Scott in or just genuinely as well, is that if you can make something at team sport, if you could make running team sport, you keep t- suppression levels up, which is going to be really exciting if as he's been the case over the past twenty years, you'll have these kids who run like the wind fantastic athletes, and they'll be wanting to represent their country at the Olympics, then they'll play a team sport. Never go back to running the fifteen hundred because I want to hang out with them nights. They just want to play with them mites and friends with their minds, and they sorts of things the Olympics, although it's great, it's a phenomenal amount of sacrifice and so, but it's not fun. And so if I was to say anything, the. It's not an oppressive night shift, but a certain degree of expectation that much all isn't doing as well as your child because you've provided them with more resources and you'll, you'll have given Menaj the less that you can do with the kids in some respects the better, you want them climate trays. You wanna you want them, take skin. They nays stacking on escape, would you want them having a degree of purpose if awareness, which is an unnatural sort of reaction to a stimulus? You wanna sit there and have if Tripp divey, you wanted to be out to either talking role shoulder will you want them to do whatever, but one thing kids don't do in Hong Kong? Well is full either. So we do as a warm-up with regards to rose football and cricket. And they sold things we tend to do a lot of rolling. We tend to do a lot of big crawling. You tend to want people to full live or in a controlled manner because they just don't know how to and they get injured falling either, because I've never fallen IVA. Everything's been so protected and whatever else it that kids now had a full either. And so there's that component of China Macher manager kids athleticism and gone. For fact that markets are K this somewhere in the middle someway on of got enough knowledge that if I wanted to try and shop in them up if I wanted. But all I'm going to do is drive that child away from the sport that I like will make it too serious. And so they don't enjoy it anymore. And so I have people telling me a listen, can you cannot be much instigate analysis, will the K to that is that I can look at the way kid runs and it'll change in about three weeks as they get stronger that graded bones will change. Girls will go through puberty earlier on foster. So they'll get stronger and feeder and foster and the boys guy through lighter and they'll have testosterone messing with them they gate and they strength components will all to dramatically. We see a lot of geniune, nip Bolas who's every time they jump in the air and land. You feel like the nasal gonna snap because baby giraffes sold oldest, so stuff. But you've just got to let him go, you know, there's no point in touching these kids, unless something significantly dysfunctional in a biomechanical facet other than saying, listen, if you can base drunk three hips. That's probably not a bad thing, if kids can be structure, they hips. It'll tend to protect in these, the ankles are pretty my Bill because they haven't rolled them a thousand times before they're thirteen and so they should have decent ankles. But if you can give the hip station strength that will create a huge stability through there until I body. So if apparent says, I want to get now someone kid VO simple. No, because the output's going to be pointless and. It'll mean nothing in about two months when you different. And if you teach if you coach someone makes everything very unnatural, so I went to, they grown up and so. You've just got to sit back and watch what happens. Give him some strength to make them robust. Mike them know that if they file it's completely I saw him not to be quiet. If are injured and from that you want them to find a way in which you can make individual sports such as swimming, and they said, things a team environment, so that you can Kate that particular diamond in the rough for that unpolished Jim, maybe an Olympic athlete. Yeah. What sort of sparked it for me? It's similar just with kids, not being fully developed yet and trying to have them over specialize in a particular sport. And I was at a strength and conditioning conference once and the strength coach was saying that this was at a high level d one school elite athletes sprinters that actually needed to sort of be retort how to sprint because they had been sort of honed in one sport and taunts taught some things incorrectly. And you just sort of wonder what if that? Just spent some time in gymnastics and spent some time in some strength and conditioning and was just focused on that individual sport just sort of doing lots of different things. He's climbing a tree, and doing things more dynamically and just sort of being left alone to, to blossom is really important. Any last words, Dave to, to close on nobody really I thanks very much. The poke ass is paying really enjoyable and like I've got a real passion for this, and I'm so suitably not bad at all. And, and at something that we, we wanna feel like is an exclusive knowledge you wanna feel like he can debunk some miss, you wanna stop people from making many mistakes. They also that they can enjoy Hong Kong gripe, pices granary every way, the only thing that you really can do is trial run here because there's not enough flat places to flat run at the dangerous place to get on your black unless you get out at four o'clock in the morning. So this certain natural inhibitors to Hough. Hong Kong and stank fitting, they sorts of things. And so if you can find a way of helping people do whatever they can do whatever they can do it, you gonna do you're going to be a service to the community of it. And so I'm not so altruistic decided. That's my goal. I have great people and great projects that I like to see reach their potential. Is it going to be the person? That's twenty five kilos IVA, white lose thirty kilos might that'd be amazing. Get the mural to run the forty one minute ten into thirty three minute ten that's fantastic. You know, you just feel the element of on people. All I can say is that, you know, put costs like these we'll build that community. The more interest, we can have around making people, not feel so afraid or Iran olitical about the way in which they keep themselves fetal gate fit is good. You don't want people intimidated to think that lie can't do that, because I'm not good, or I can't do that, because I think I'm as not as is should be you don't want someone to say I'm not going to for run with you, because I'm slow. He's not come on, let's get around. So if he can make things emotionally accessible as well as physically accessible than I think that everyone's going to have a really good time of it. And you can sort of build a really deep community. He. That has got a lot of reciprocity. You find a little of comes back. So, yeah, thanks very much for having me on a road crash at it. Well, thank you. David so much for your time. It kept you for a long time. And you answered all the questions excellent. I hope everybody had their notebooks ready or goes back and listen to the ends are there's a lot of good information. There was gold. So I really appreciate your time. And just where can we send folks to just check out more about joint dynamics? I think you guys have a website crack. Yeah. Joined the NYMEX wearing to patients for in central in the corner cleans, right? And imploding straight Mussa until I keep place. We do a lot of guide analysis and running analysis in the, the most Mississippi out towards quarry bad, two biggest but some if you jump on our website or you can contact me direct. If you like just David at joint dynamics come that k I'd be happy to get back to with regards to any questions, you have our Dave. Thanks again for your time. I appreciate it, buddy. Thank you all very much for listening to the show today. Also, thank you to my special guest, David jockey for joining the show. And sharing his expertise, a few things you can do to help out boost health, if you'd be so kind police, check out the patriarch page and also subscribe rate and review the podcast and your podcast app. Leave a review on the boost health Facebook page and subscribe to the boost. Hell TV YouTube channel. You can also follow my boost health on Instagram, Twitter and Facebook and visit the boost health website at my boost health dot com for links to everything along with more motivation and information until next time. This is Paul Sandberg for David Jack as saying goodbye and find your now.

Hong Kong David US Hong Kong Cal Lee Youtube executive Rasic spine David Jacques David Jack Paul sanfer David jockey Dave Ron foster knee pain Michigan California Milwaukee American journal of sports med
Grit, Mentorship, Mobility, Community, And Wellness Balance  A Coaches Conversation   BHP43 Featuring Danny Burde

BOOST Health

59:14 min | 1 year ago

Grit, Mentorship, Mobility, Community, And Wellness Balance A Coaches Conversation BHP43 Featuring Danny Burde

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Why your balance that is our goal here? A boost health what an episode number forty three of the boost health podcast today show feature special guest Dany bird across bit coach. And host of the iron crew podcast. We have tons in common. And as such we went off on a number of topics, including evolving, as coaches mentorship. Grit gaining size and strength fast, mobility, and his favourite three mobility tactics. The power of the mind proper smashing techniques fitness community and how Danny finds his balance we covered all that. Even though we had a few technical issues on our call. We have a ton of stuff that we didn't cover. So we're gonna have to have Danny back again soon a couple quick announcements and we'll jump right into the show. Extra boost. I'm currently beta testing, a special members area on the mybookie health dot com website called the extra boost. And this members area, I'll be able to share additional fitness and wellness tips. Workout videos, nutrition ideas, behind the scenes of what I do personally, a community form and more. Currently the member's area is free and the extra boost holiday wellness challenge is live. I give you eight tips to actually improve health over the holidays and building fun and accountability with your personal goals with a certificate and appoints tracker, just go to my boo self dot com and click extra boost from the menu to check it out. It isn't too late to get started and have healthy remainder of the holiday season. Boost health TV it is a fischel boost health TV has launched. There are now several episodes of the boost held podcast that are available. On the boost health TV YouTube channel, there are also several awesome workout videos, including a new one. I just created that requires no equipment now. This should come in pretty handy during the holiday travel all linked to the channel and the show notes and blog so you can check it out and last the newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so really easily just put your name and Email into the form on the homepage of my boost health dot com that way you don't miss any boost health news. All right now here is episode number forty three featuring Danny Byrd. What a special guest with me today. Episode forty three of the boost health podcast features. Mr. Danny Byrd, Danny is at cross fit coach at NC fit, which is located in Redwood City, California, and he's host of the iron crew podcast. If you haven't checked out ready. You got to check out really good show. And he, and I have a lot of similarities, I think as I talk about his history and his background you'll if you've been listening to my show for awhile, you'll see a lot of similarities, which is sort of what made us decide to to get together on a show. Well, he he I fall in love with fitness back in nineteen Ninety-six when he needed to gain weight for his high school football team, which sounds like a very familiar story for me. I think we're about the same age too. And his older brother's best friend is Sal, the Steffano. And if you haven't listened to the mind pump podcast, it's one of my favorites. I think it's one of Danny's favorites who it's just a really good show. The guys do a really nice job and sort of middle of the road. They cover all sorts of wellness, topics. And so I'm super jealous about the Dany actually got taken under sows wing and showed him how to squat and dead lift and bench like learning from a pro like that that's so cool. So Danny grew fast and film love with strength and conditioning, which is always exciting. When you're young guy. You start putting on muscle. It's super cool. And he started reading everything he could on exercise, nutrition and health and he experimented with everything under the sun. So he's a lot like me doing all these any calls upon experiments, and it wasn't a naturally gifted athlete and needed all the help. He could get and his love for exercise continue through college actually played football at San Jose State university as a running back, and he double majored in college in psychology and kinesiology with emphasis on. Teaching and later he enlisted in the police academy in two thousand six whereas introduced to cross fit by one of his instructors, the instructor challenge the class to do a workout called, Cindy, which evolved, twenty minutes of pull ups push ups and air squats, and he felt the positive effects of that style of exercise immediately, and he's been following cross fit workouts ever since but he's still enjoys all styles of fitness and still implements a variety in his exercise routines today. So Danny thank you so much for being on the show today. I really appreciate it. All I really appreciate the amazing intro. A was captivated by your voice. Well, I felt like I felt like I was talking about myself and a lot of ways I graduated high school in nineteen Ninety-seven. So I think we're about the same age, and I weighed a hundred and forty pounds soaking wet and I played to a ball Merican football. But I played left out mostly right, right? Yeah. I know I can totally relate in a couple of things stuck out when you're talking is. I think that like a lot of times when we when we say, we jive on a lot of a lot of topics like mobility in proper form, and and longevity is because we are of a certain age. That's where we've been through ups and downs. And realized that this is a long asked life, a part of me, if I this is a non Cussing on cast, but this is a long life, and you start to realize like, you know, probably, you know, everyone's different. But somewhere in the mid thirty range, you start to realize man, like, I'm not even halfway done with my life. And I'm already having these aches and pains, and I need the pride prioritize, mobility and stuff. So I think just listening to you talk about how we job on a lot of things it. That's the first pops out is just the fact that were of similar age. Yeah. And it sounds like you teach a lot and coach a lot in the same way that I do we I I mean I've. Started this, you know, wellness and fitness career twenty years ago, and I can tell you that I don't coach people the same way that I did twenty years ago. I don't even coach in the same way that it a couple of months ago because you know, you have to be open minded to new ideas. I think that's the most important thing that I coach is try new things be open minded to new concepts. You don't know if something's going to work for you, unless you unless you give it a go, and I did not always coach that way ahead to learn that the hard way like you said through through experience. So, you know, us us guys guys of a certain age. We we have that that wisdom that we can hopefully share with our with our clients. Yes. Definitely. So we heard a little bit about your background. I'm I'm interested in this. So you were a running back at San Jose State. This is a great football college. You must have been a your white guy. You must have been fast as lightning. How how did you? How did you manage that? Dude. All right. So to clear the air. I was very similar to you. I was playing left out, right? You were way better than me. Yeah. Yes. So I was on the team. How about that? Did not see the field much special teams at best. And you're right. There was a certain time where I was a a really good player on the field in high school, and I went onto junior college right before San Jose State. And I started to notice that I was excelling in in the sport in high school junior college because of my shear grit, my sheer willingness to spend hours on hours in the weight room on the practice field studying game tape, and I was not the most athletic person the field, I always gravitated towards leadership and being like the captain of the football team. But as far as the fastest strongest gun field that was never made that even in high school that was never me. But I excelled because of my hard work and my commitment to fitness, really. So then I go down to San Jose State in you say, it's a great create great college team. But I would say it's really not a great college team in the division one spectrum on the lower end of the division one. But I guess in the grand scheme of things, and you know, when it comes to like division too. Three it. You know, it's it is it's it's a division one school, and you have world class athletes who are recruited from all across the country. Many guys end up on San Jose state's football team our guys who had opportunity at bigger universities. But whatever reason didn't make grades or wasn't for whatever reason just didn't get recruited by that big school. But they still had the talent. So I got to San Jose State, and I was surrounded by guys who are bench press and five hundred pounds, run four four forties and just complete absolute monsters on the field, and they had the exact same grit, determination and work ethic as I did. And so my performance on the field started to diminish in. I I was third string played down here. And there was didn't see much time on the football field. And right around that time, I started to kind of fall out of love with football and fall more in love with the physical fitness aspect. And I started realize it like I actually enjoyed training for football more. So than I play that I did play football and isn't the chicken or the I don't know if it was just because like I got to a certain age right as wanted to to work out and not really get like hitting the face every friction every down. Or if it was because my my performance on the field started to deteriorate, and that is why I didn't really like football anymore. So is probably a little bit of both. But nonetheless, that's when I genuinely started to realize like in my mind, I thought to myself, I'm looking more forward to weight training and running sprints than I am actually running plays in studying game film. Yeah. That's so similar to me. I don't know if I would have gotten more opportunity like you had him. I may have had a little bit of a different vibe about it. But I I never had to be like motivated to exercise. I've always really really enjoyed that. And and kind of the same way to a lesser extent because I didn't play at a university level. But I did play a lot of sports. And when I got to school got when I got to university, I was really just focusing fulltime just on fitness, not necessarily for sport. And but it all started. I wanna I wanna talk to you about some of your mentors. I know Sal was one of your mentors. And I'm sure some of your football coaches were you know, when I was going from eighth grade to ninth grade. This was in Florida. My dad was in the military. We were still stationed in Florida. There was a summer football weight program. And I my dad was my original finished more mentor. I'd always sort of he always helped me bang around the all on the old gym set in the garage, you know, with with a concrete weights or Joe either set is so cool as gray. That's that's we're legends are born. That's right. I mean like the old school no bumper plates. No fancy equipment. Just in literally in your garage that had like a two percents downslope Pino backs Glen on uneven surface, and you don't have a squat rack got a clean it up in here. Your here. Your friend. That's that's good stuff. Right there. Yeah. A little bit a little bit more dangerous, but a little bit more fun da. What's really this program? You know? I've interested here like I said about your mentors. But I was I was going from from eighth grade into high school, and I did this summer strength conditioning program for football. If you wanted to play football the next season you had to do this program. And I remember this was like seven o'clock in the morning almost every day during the during the week, and you're getting out there. And you know, these coaches were tough, but also motivating, and you know, still provided a lot of positive feedback. And you know, they're out there saying, you know, you're building up some some peach muscles, you know, the other kids are sitting at home on the couch eating Cheetos, so it was just like all this like this community. I like this. You know, vibe of I'm in here working really hard and getting stronger, and I was a skinny kid. So it was just so cool to start to see some some muscles popping out. So I had my dad was huge mentor for me. And then these these football coaches, especially that sort of beginning of my if you would even call it a career my football. Amateur career of playing ball was huge from transformational for me. And I just fell in love with it and never turned back. But tell me about your your mentors. Yeah. And you know, the first thing that pops into my mind is when you tell that story is the story about my older brother, and I my older brother rich. Who would I would say he was, you know, my father figure growing up he my role model growing up we are very similar in so many ways, but we're different so many ways in one of the ways that we're different is. I was always really into athletics. I was always really into sports in like, you go into dances in high school and doing all the social activities where he was a little bit more of an outcast more of a stone. Or if you will didn't play sports skated smoked pot. Yeah. Just kinda live just a totally different life where I was up at five AM even in the summertime as a high school kid about four AM as a college athlete lifting weights and whatnot while he's out partying going raves. And just having a grand old time in his twenties. And I remember right around. I was twenty five or twenty six so he was approaching thirty in. I remember expressing to him. We are having a beer or something. And I said, you know, I really really jealous of all the experiences that you had in your teens early twenties. You know, you have so many like war stories of like hooking up girls and going to parties and having he was telling all these really really cool funds stories, and I didn't like a had any at the time. And so I was expressing that to him any. But you know, what did like I envy you because you were surrounded by people who wanted to succeed in what they wanted to do which was football. It was like you were surrounded with people who were motivating you guys set goals. You achieved them you're up at the ask crack of dawn, and you went on, and did, you know, six hours of school, and you came back, and you did practice and was like, you you were developing habits rituals and practices that you are now able to convert into your day to day life as an adult. And when he said that I thought damn you're totally right, man. Like if I wanted to go party today, I could go party today. But if my brother, and he has since changed, so this is no longer a fact, but for some people they can't flip that switch to go be motivated get up at a certain hour into be disciplined, and to and to have rituals that set you up for success in a in always think about that. When I think to myself, the value of sports athletics, and how you know. Success breeds success in the more. You surround yourself was successful people the more you are successful in. When you told your story about how you are surrounded by people in that summer camp. It really brought me back to that conversation that with my brother so answer answered question. My brother was definitely one of my mentors growing up still is to this day. But as far as like athletically, I mean, you hit around the head of the interest, Sal salvos, my very first introduction to to lay training when I was little and much like you. I was just naturally not. I'm not naturally athletically, gifted person, I'm coordinated I pick. Things up fast. But I'm not the biggest I'm not the Baptist. I go jump the highest. And so I was getting mopped back. Getting mopped up and down the football field is in Princeton high school. And I thought, you know, just notice that there was one common denominator with all the people who are succeeding in football at the high school level, and they are all big strong and fast and everyone said the way to get big strong facets to lift weights. And I I think I went back home in like, my mom, I think she had like a small paired dumbbells in the garage or something like five like five town me. And so I'm remember thinking to myself, just like hammering like hundreds and thousands of bicycle with that ships and sit ups in like, I was doing preacher. Curls that was just like making shit up. And then my brother comes me it was like dude sow works at a gym. And he he does personal training and he does front desk. He's he he knows a lot about the stuff. You should go hit him up. So I reach out to sell who is my older brother's best friend at the time. And unlike do just show me the ropes like this is what I wanna do. Get bigger and stronger. So he's like got you is what you're gonna do three days a week. You're gonna do five six five bench press Bax what dead lifts, and he was like you're gonna do some shoulder presses in between. And of course, you're gonna do some bicep curls because it, Sal. Yeah. And he doesn't own program that Sal puts out is is not is not complete without bicep. Curls. So so anyway, can you still hear me ball yet? Yet. Sounds good. But okay. And so he so. Yeah. So Sal was my first. So I did I did exactly what he said all summer long and sure enough going my sophomore year high school going into football camp. I got bigger I got stronger, I got past rows captain the football team was starting running back and ever since. Then I was I I saw the those immediate effects in results from weight training and with the weight room can do for you. And so that's that's just where I fell in love with fitness. So Sal was definitely number one. When it comes to showing me the ropes there as far as coaches, a high school football coach was a big mentor. He was always one that just like I was pretty much a chip off that old block when it comes to my high school football coach because he was not the biggest he was not the fastest. He was all about really really working hard in a really did. Learn a lot. In high school football about just the positive effects of hard work in getting up early in dedicating yourself to something and seeing the results of all of your commitment spit. It was it was really really good time in my life. That's so cool. How much older was your is your older, brother? He's three years older years older. Okay. Yes. Just enough to to offer some some wisdom back to sounds like for sure right yet in you had mentioned, you graduated high school in ninety seven. That's when he graduated high school. Hey, hey, happy birthday, by the way. I I heard you just turned forty. Oh, yeah. Thanks. Thanks. Yes. So so, yeah, you're you're coming up on that in a few years. And I always say, you know, it doesn't really matter. What the the number is. It's it's how you feel and I I'm not recover as fast as I used to. But I certainly feel like, you know, with just years and years of practicing different things and trying different things that I'm definitely a healthier person for sure. Yeah. It is not funny. How that works. It is. Alright. So folks, we had a little little technical difficulty. There will patch this together. Hopefully, it seems okay. But I was asking as asking Danny if you remember about how much weight you put on when you switch to that sort of mass building strengthen conditioning program. You got from Sal. Yes. The the thing you have to remember as I was like fourteen or fifteen years old when that happens so much might testosterone was frigging through the roof. Right. And and I was eating like crazy. I remember vividly going to GNC end just seeking out. The IPE is most dirtiest bulky is mass building supplement. They had at it was like fifty bucks for like a hundred servings or something ridiculous. And it was like mass gainer eighteen thousand or whatever. And as member thinking to myself like if one serving of this has good than another serving must be better. And this was like before the technology was was good like it is now like. Like it tastes. Now. It tastes good. It's not super filling. Where before it was like it was just dislike chalky, crappy powder didn't taste good. And it was really feeling and it was like a deployed my nose nor to chug it down so combined combine all of those factors and lifting three times. Heavy, you know, five by five dead lift by by five bench and swat and running wind sprints and playing football is being an active fourteen fifteen year old I gained a good twenty five thirty khow about four. Maybe five months that's auto. Right. So when I picked us up, I think it was around may was the end of my freshman year ended it consistently throughout the summer. And I walked onto the very first football game. Come I wanna say September. So that was what's up four five. Maybe and I was one sixty five, but I started that one thirty five so. Yeah. Thirty pounds while gained thirty pounds in about four or five months. That's awesome. Yeah. I mean, I wish I could do that. Now like, my appetites getting so bad that I can barely like keep the muscle mass that I have on it takes work to do just that. Let's see how tall are you? I am five eleven and a half in. I know that for a fact because they would do our heightened weight and seeing every six weeks in college and every every six weeks, they send me up to the scale and take my scale my weight, and then they'd put me in bare feet and then the measure measurement height in every single time. I would think God please give me six please give the edited by the measured by the quarter inch. And so they'd be like all right birdie, five eleven and a half. And I'm like. Just give it to me coach. I'd be like I'd like tilt my chin down my chain. Like try to get like some crazy angle. That would get me six foot. So I am five eleven and a half. Yeah. We're we're I think a similar Bill. Right at six feet. Yeah. Nowadays, I'm weighing about one seventy between one seventy one seventy two but in in university, what was sort of in my bodybuilder split group routine type of workout was right around two hundred. But I feel so much better. And I look so much better than I operate and perform so much better thirty pounds lighter than I did then I'm definitely wasn't the composition of that two hundred as pretty so. Yeah. And and you know, you mentioned mobility before yet, you feel you're more flexible deflecting can get like shoulder to overhead easier because you don't have these big, bulky shoulders entraps. Yeah. Absolutely. And, you know, I'm embarrassed to say, but mobility, isn't something that I really. Studied until this year. You know, my freedom jolt did this like he's a big follower of k star. And and he's he's like we did a bike ride together. And he's like checkout this pistol squad. Paul you should be able to do it your Mr. strengthened conditioning, and he gets down into a beautiful pistol all the way down all the way up other lake. Same thing. Boom, boom. No, no hiccup or anything, and I'm like, I've never tried that before. Yeah. I should be able to do that. I do squats and lunges all the time. And I couldn't do it then. And I and I like over the next few times, you know, in a quiet space by myself. I started practicing these things, and I'm like what is wrong with me. And then I started learning about oh ankle mobility. That's where my problem is fixed that and then it's up the chain kinetic chain to other problems. So my appreciation for from mobility is relatively new, and that's why I'm saying like always learning new things, and there's this huge component. I'm gonna have to go back and rewrite a couple of articles where I sort of encapsulate. What I see is the main elements of fitness and mobility is. Missing piece that I just recently I had a big I think there's a misunderstanding with mobility. And I'm sure you can create this talk about this to like mobility isn't flexibility, mobility, is is body awareness, its strength and flexibility all combined into one and finding those in ranges of motion. It's not how far you can go down and touch your toes. It's how you can perform squad and get into that end range of motion. I want to hear your take on this too. But like, I I really believe in the sliding filament theory now, right? Like, if you think of the sliding film three like velcro, and your mobility is like, let's say you go from like a short piece of velcro, which is strong, but not as strong as if you get along piece of Elko. Well, that's going to be a lot stronger than short piece of Elkin. I'm sort of imagining that like a squat like if I can go down X distance on a squat. That's my shorter length of velcro. But if I improve my mobility in a squat, then my velcro a lot. Longer, and that's a lot stronger. And so all of a sudden, I'm doing squat presses with way, heavier weight. What's different? I'm not doing anything different except this mobility stuff. And so it's like, oh, my gosh that totally makes sense now. Yeah. And like the one of the first things that pops into my mind is is like cross state games athletes and the difference between like like a like a somebody who's on the cusp of making it to the cross the games in somebody who consistently makes it to the cross games. Like, let's just say Matt Frazier hall straight Matt Matt Frazier's of beast, right? And nobody, but nobody talks about all the the hours of mobility work that he does daily daily basis and you touch right on the head of the ankle, mobility and being able to pistol swat most people who spend many hours in the gym, especially squatting have the capacity to to squat with one on just one leg. But did they have the balance coordination in the flexibility and stability in the bottom of their squat in order to do that like butter and one of the main differences between Frazier and somebody who does. Makes it to regionals than that's it is stuff like ankle, mobility that you don't and it's not only because he's able to get into the bottom of a pistol swat easier with that does is that saves the energy that he would be wasting trying to to get into a pistol squad. If he didn't have all that mobility. He would be wasting a ton of energy and time getting into the bottom of that pistol. So that when he had to go do power cleans or something he he was not feel as fresh hitting the power cleans because he wasted so much dim energy on the pistol swats. And so it's such a highly under talked about concept of fitness in. I think you just need you. You had mentioned it earlier about like hell, it's it's like nobody really ever talks about it. Until until they try to do something that requires it in they're like, wow, I didn't realize that if you can relate. But there's plenty of yoga, you know, people that come into the gym and there. Very flexible and ranges emotion is ridiculously high. I mean, they can pull themselves into pretzels. But then you get into the bottom of their swat. And they're just like it's like a flimsy like Gumby or something I mean, and you add like a forty five pound bardo on their back, and they just go so low that they're not stable in those positions. So you had mentioned like mobility is not flexibility in one hundred percent agree with that is there's a big difference, mobility is flexibility and range of motion. But it's also stability in that position. So the yoga master is a good example, they might be really really flexible in range. But if you ask them to be really really stable in a certain position, they might not be able to perform that. And now they're risking some sort of injury or overworking of the muscle simply because do not stable in that position. And so I found personally that like some of the best ways to get more, quote, unquote, mobility is to work is to actually work in. Whatever position you're trying to achieve stability because not only does that loosen up those joints in that area. But it also creates this mind body connection to where you're actually forcing your muscles to work in those end ranges emotion because I've also fallen victim of the person that spends ten fifteen minutes in a seat forward. Full just to get my hamstring Robak in gluts nice and loose and doesn't give me any more stability in my dead. Lifts, you know, all it does is allows me to bend over touch my toes better. But I don't have any any more stability. So I would encourage anybody listening to your listeners that like you have to combine both the end ranges of motion is very very important. But it's the stability in the position. That's most important. That's a really good point Danny, and I have to concur with you there because at been on this mission to get better at pistols, and I've been practicing. Even with a band assisted pistol. It's still pretty ugly. I've got a long ways to go. So I've been sort of my starting point, I know Kelly stir up talks about this a lot is just getting into squad. Hold and his. I think he starts with like ten minutes a day. I think that was his very I Amazon was trying to get ten minutes day, which for me is ten one minutes spread out throughout the day. But I think that I think you're exactly right. You have to practice those movements that you wanna get better at modified versions most likely, especially with something like a pistol. So that you can get that body awareness, and that that mind body connection, and it's like, it's is rotational torque to in some of these you know, what I mean like, I'm sure you've done the ninety ninety stretch before yet to your point like you can get some Yogi that's really really flexible through those in ranges of motion and then sit him down into a ninety ninety and they can't pick their their trailer leg off the ground that backfoot. Yes, they're lexical in their hips. But do they have that rotational torque, you know, are they able to turn that femur bone most likely not because they're not you know, when they're doing a squat? They're probably not driving those needs out getting that rotational to are keeping their weight on the middle part of their foot. So yeah, I think that's a really good point getting getting folks into those movements that we want to improve on for. Probably about the best tactic do one hundred percent and you test on the mind body. I think I did a little bit. But there's so much to be said about your mind wants to protect your body from movements or positions that's not comfortable in. And so it sounds so strange to to think that you can quote unquote, forget how to use your body. But you can't anybody who's had at a significant injury. That's debilitated them for any significant amount of time in a test to muscle atrophy. And then once you get back to one hundred quote unquote hundred percent, you have a hard time firing off those muscles. I mean, I'm actually doing with that right now. Like this planner fasciitis thing like my right calf. Like, I feel like for out of jump off. Right. You know, because I've just I've been battling this planner fasciitis for a few months now. But I'm having a hard time, you know, jumping and exploding off of that side. So now, I am having to force myself to relearn how to do that. So I kind of I really kind of forgot where I was going with that. But, but there's there's this mind body thing. And so many people his pistol, for example, which is you can do the movement. You're just your mind doesn't quite know how to do it in so doing things like holding a weight out in front of you to get a little counterbalance. Yes, can help get over that hump of being down in the bottom of a swat on just one foot. And you know, you just take that weight off his drop that weight a bottom and all of a sudden like your mind figures out like, hey, I can safely be in this position. Now now, I of the mind and giving you permission the body to be in this position. It's kinda weird works. It is the mind is so powerful. There's there's a lot of really interesting research, especially from like rehabilitation from injury, and how we can we have the capacity to heal our. Bodies with our mind, but we don't have like this. I guess you call it like an adapter like there's we need the adopter in. That's kind of. I think our jobs is coaches is helping people get that ability to plug their brain into their body. And and and really get the brain healing the body the way she'll like back injuries. A really really interesting, especially like there are people that have like full on you look at a x Ray of their back. They've got a slipped disc or something like that. And they're performing no problem. And then you'll have somebody else that if you look clinically at a x Ray, everything looks fine. The disks looks fine. But they're like screaming about back pain. And I think there's something there with the mind and the mind almost tricking the body and certain times. All right. So we were talking about mobility, and I don't want to move off this topic before we hear some of the things that you think are some of the better protocols that you use in practice or they're a couple of mobility moves that you use a lot for yourself and for your. Clients that you really like oh, man. I can legitimately talk about his hours and hours show by itself. Yeah. Yeah. In fact. Yeah. I did. I did talk about for our I think, but I some of the most common ones. All right. So I just I think about it with a three three different areas of the body that I find most people are impacted in some way, shape or form shoulders hips in ankles. And so from the head head down, I go with what you know, your sub scapula, which is a muscle buried deep down inside your shoulder. It's between your collarbone in your in your wing, bone, your scapula. And if you were to just imagine you're rap on top of your shoulder that connects like your neck year era, your shoulder its muscle is round top of your of your collarbone right there. If you take somebody's thumb, and you just a massage therapist and just dig deep down in their oftentimes more often than not. What I find people have extremely tight muscles in that area. So my favorite one of my favorite ones might go to for that is taking an empty barbell. Whether it's thirty five or forty five pound barbell and putting it literally putting it on top of your trap just on one one trap. So if you can imagine a bar that's facing forward in behind you and your balancing that bar on your trap, and it's basically the poor man's deep tissue massage. So you're just using the weight of the bar to kinda dig deep in there. And that usually in my experience is the is the root cause of most shoulder impingement s- that I see in people on a day-to-day basis, and it stems simply because we're sitting all the time or behind the car driving, our car or shoulders hunched forward are PECS get tight in polls on that sub stipulations. That's the first one that I like to do, and it's more of a mobility. It's not really a stretch. It's very difficult muscle to stretch. And that would be the first one in the second one is you're in the hip region, mortar, glued your era, your para form, which is the upper outside of your glue, and it connects your public bone to your femur. And so it gets really really tight especially in people who sit for long periods of time and in combination with deep deep deep deep knee bends or squatting or lunges or any type type of other muscle that involves your hips on. That's another one. I'd get on a phone roller or like, a really dense PVC pipe or some sort of a hard mashing tool to kind of dig in there, and that tends to loosen up the hips, loosen up the gluts, and I've found more often than not people say, oh, my back hurts my backwards. When in reality, it's reformist pulling your back or twisting, your public bone out of lack. And now you're back is feeling that side effect from tight performace in the third one is just really really tight calf muscles. And so that's where the ankle. Mobility comes in and really really similar to the other two instead of stretching it out, I tend to want to gravitate more towards mashing it out with the kettle bell or a barbell or even have somebody get take a doll roller in like door, just massage your lower calf out in that more often than not helps with ankle mobility. I'm wondering if that's something that you're struggling with when it comes to your pistols. All yeah. I think you're exactly right. I think tight calves I mean, just looking at that sort of Dorset fluctuation in the foot in limited range of motion on stuff like cafes or down dog. I think you hit the nail on the head. I'm really intrigued by especially that sub scapula mobility moving. I wanna talk a little bit about application of these different types of you know, mashing or foam rolling 'cause I actually had sort of a bad experience with it on. I know actually the mind pump guys sort of follow this type of rolling now as. Well, which is sort of the anti rolling where you find an area that needs to be mobilized, and then you will ply pressure, and you maintain that pressure for fifteen or twenty seconds or something like that. Instead of just mashing and rolling it up and down the tissue is that what you recommend as well. Yeah. And that's why I tend to gravitate less towards it's more trigger point really in. It's it's trigger point therapy and not necessarily a foam rolling. It's and that's why I use a us like the terms bought like gravel barbell see to right like grab a grab a hard PVC pipe PVC pipe. Like the four inch thick warns. Yeah. Ones that you can like sit on but they're just hard as a rock rate. And then like for the Catholic. I let it literally have people take their calf in place it on a kettle bell or a barbell. And so you're talking about really really dense material that you're that you're pushing your muscle in your soft tissue on and it will hurt like a MO fo. But essentially what it is is that poor man's deep tissue massage that poor man's trigger point therapy. If you can imagine somebody digging their elbow into point trigger point on your upper back, you know, we've all can we can all relate to our significant other or massage therapist or somebody getting massaging your back. And there's there's us like that one or two spots on your back that just light up like a firecracker. Right, right. That's that's more what I'm talking about. And so what you what you would do is. You would apply some really really hard pressure and just move quarter inch by. Quarter inch by quarter inch not big long strokes really really small applying pressure in moving inching. You're you're the barbell of the PVC pipe along inch by a quarter inch by quarter-inch as opposed to big long stretches. So I'm glad you ask that clarifying question because I think there's pros and cons of both. I would I would definitely incorporate some sort of really soft foam rolling into your mobility routine. But if you're if you're strapped for time, which we most likely are and you wanted to get right to the source figure out those trigger points figure out those spots that hurt more than the others take barbell PVC pipe or something or have somebody go in there and just in the size, it out deep tissue style, really really hard for ten fifteen twenty seconds. And it it it literally works almost immediately that if the catch with that is is that you have to stay on top of it because you can do. That for one day in your body. Your body is a fascinating thing. Your body wants to your body wants to stay in the same thing. Which is why sometimes it's so hard to gain weight or even loosely your body gets accustomed to what you have going on. So if your body is used to being really really tight in the shoulders it wants you. Unfortunately, stay really tight in the soldiers. And so you're going to have to really really stay on top of it. So just doing it one day or even two days in a row is not going to make all that much of a difference. It will have immediate effect. But then it will go right back to what it was probably wants to insane. So in order to get that long lasting loosening effect of the muscles. You're going to have to do this every day for seven ten fourteen days even in order to really feel belong lasting effects. Yeah. And that's a good point especially areas that really need to come along from a mobility standpoint, you really have to put in consistent work on a daily basis because it's just gonna just especially if you're doing things that are upstream of that that are causing the tightness like, okay, if it's. The sub scapula tightness that you talked about and you're working at a desk for nine hours a day. It's just gonna keep going back into that set position. Because you're you're not fixing the upstream, you know, 'cause of that. And I've sort of come full circle on this. I talked to my friend, Anna who actually is across fitter as well like yourself, and she actually has she actually have her on your show. Sometimes she actually has her own really cool Jim that she runs out of her barn in Kansas. And she does a lot of that type of workout. She's really cool. And she and I had a conversation about foam rolling my story. I actually wrote an article earlier this year called three reasons to not foam roll. So just to tell you where I came from like, so I like I do with everything I took it to an extreme. You know, I have the hardest roller that you can have. And then I wasn't happy with that. So I got the rumble roller which is the super hard with the notches in it that dig into your body even further, and I thought no the the more you do it the better so pre-workout smash the whole body post workout smash you've got five minutes to spare you smash the whole body. And so obviously, I was doing what you fear with foam rolling. Which was I was probably creating new scar tissue. Yes. I was probably breaking up. You know, any muscle fibers that needed to be broken up in Rehill back together. But I was also just causing a lot more damage than I was good. And listen to a show the talked about Al doa, basically taking proper care of your fascia. And you know, they were a little bit concerned about the actual rolling. Like what happens when you roll your actually driving water out of your cells in your fashion, and you know, you need that hydration in your fashion. So they're concerned was this rolling up and down is actually doing more harm than good. Now. That said I probably went to an extreme in, you know, if you're not massaging in the right direction, like professional deep tissue massage therapist is going to be pushing towards the heart. So you're not leaving those capillaries open to blood pool. And so there's a lot of things that that, you know, you have to be careful of and that's where I think that there's the sort of sweet spot. You're talking about where find a problem area, treat it like a trigger point apply pressure there, but don't roll up and down that that difficult area. And don't don't do it. Like, I was doing it where you're just doing it a thousand times a day and overdoing it I think there is a proper application of this toolan. You probably saw this happen to like when self mile facial release as its incorrectly called was coming onto the market probably in the early two thousands. Every Jim all of a sudden how to foam rollers, and there was foam rolling classes. And we just overdid it without really understanding what we needed to be doing in the stands that you're essentially breaking down the tissue, especially when you get deep into those was muscle was muscles. So you need to give it some rest. So in in order to any need to loosen it up. It's going to get it's going to actually get tighter before it gets looser because you're doing your applying so much pressure that it can actually be doing damage to those muscles. And so what you need to realize that. I've fallen victim to this to where I'm like, I'm Matt doing exactly thing that you just talked about which is masked the hell out of it struck the hell of it. Do it day in and day out deep deep hard stuff. And then I'm like, I don't feel any more flexible doesn't feel like it's getting any better than I won't do it for a couple of days. And then all of a sudden, it will loosen up a little bit. So you have to definitely find that delicate balance of too much into little. Yeah. Absolutely. It's it's so true. There is value to it. If it's done the right way. And and not overdone. I know you work in crossville, Jim. And I think I mentioned earlier, I'm not personally across fit athlete or trainer. But I really appreciate what cross fit offers. And I think the most important thing they offer is this this community that seems like that's something that, you know, cross fit sort of figured out early on as if you have this community where you get you know, touching on the different wellness, dimensions like social and emotional physical. And you get better performance and accountability in a community environment. Especially with fitness. It's been shown in tons of studies. How important do you think it is for for cross fit in general, and at your particular, Jim to to have the sense of community? I mean, I think that's what makes cross sedan popular is the sense of community. I mean, people people to cross the gyms all over the world because they wanna get in shape because they want a break a sweat because they wanna learn new skills than no before. And also. So many people gravitate towards cross it because they're one of two things one on one in the spectrum. They are former athletes who were part of a team growing up playing sports pretty much just performed on their respective fields. The coach was doing the programming the coach pretty much told them what to do. They took all the guesswork out of it. All they had to do is execute the Xs and os as the athlete, and then they stopped playing their sport. And now they're like, well what about train for right? Like, what am I doing this for not competing anymore? I don't have anyone to yell at me. I'm not really motivated. So they seek out the group setting because now they're surrounded by like minded people wanted to get shape. So there's the there's the athlete, but then there's the other end of the spectrum, which is like, you know, the forty year old dad who knows now got high blood pressure is now thirty five pounds, overweight and has never test a barbell in his entire life wants to get back in shape. Can't afford a personal trainer. And so then they find themselves in some sort of. Group setting oftentimes, they find themselves in a cross it setting. So those are the two broad ends of the spectrum of people that tend to walk into a the German now to answer your question about community is with all that being said everybody's steps into cross Jim because they want to get in better shape with what with keeps them around more often than not is the fact that they're having fun while they're doing it. And they're having fun with other people while they're doing today as it stands today the recording. It's like a week before Christmas, and we had a whole are eight AM class came in with white elephant gifts, and they sat around for thirty minutes after class I five in each other drinking coffee at the got a kick ass workout today. It was an amazing workout. But then they stuck around for thirty minutes doing a white elephant exchange, and that's the kind of stuff that they genuinely. I mean when it boils down to it. I think most people stay at cross it gyms because they want that sense of community. They feel better when they leave. Just because they broke a sweat. But because they got that they have a place to belong. I mean, they're study after study that show that if you know, if people have a purpose in life, if they have places to be people to see they're gonna live a whole heck of a lot longer than the hermit that doesn't have anywhere to be. Nobody's relying, you know. And so I think that what helps people stay is that sense of community. So they answer question. It is extremely valuable. If it wasn't for the sense of community. I don't think crossed. It would be as big as it is today. I don't think group setting classes would be as big. I mean, there's foreign Sterian f forty five I don't know what you got out there in China. But it's there's gotta be other stuff. Right. Other than crosswords groups the group stuff. Yeah. You know, actually, I I wasn't sure what to expect here. In Hong Kong. I started this company about a year ago. And I was just sort of putting feelers out that we live in a big building. It's like forty two stories in there's quite a few different blocks of there's thousands of people and. I was just starting out as a feeler like I wonder if people would be interested we have the little gym here. I wonder if they'd be interested in personal training. I'd like to do that. And I'd wonder if they'd be interested in group classes, the weather. Here's pretty pretty nice year round. So I'll teach classes out on the playground. Would anybody be interested in this? And I've been overwhelmed by the initial response of. Oh, yeah. That sounds really great. And this is for six in the morning. So people can get back inside by seven and get showered and get off to work, but what's been more. Impressive and exciting to me is this little community that we've built just my little six AM Monday Wednesday Friday class on the playground outside of our of our building. And you know, it's not so easy to get everybody up and out the door in exercising at six in the morning. And so it's that accountability is that little community that we have that that really has made it successful. And it's it's not me. It's just everybody coming down there. And you know, you have that sort of built in. Like, you said there's that fun piece of it. But there's also study after study of, hey, if you think that person next to you is working as hard as you or maybe even harder you're going to be more likely to to do that. So and you icing on the cake is that accountability. I mean, there's so many times when somebody hasn't shown up for a week or two and the first thing that happens when they walk in as they get shit for. Yeah. Exactly. And it's a loving way. It's definitely not not in a bad way. But they like, you know, people don't want to get picked on. If you wanna get called out that they've been missing the gym in. So is that accountability piece? Everybody has their phone each other's phone numbers. They're texting about the workouts are about to do in texting each other about how slow they are yada, yada, yada. And it's just something that really really helps keep people motivated because not everybody is the person that you know, as I get older. I mean, I'm I'm becoming less and less motivated to to work out by myself. So I created the the group classes because I know I would just probably skip out on a half of the workouts out supposed to do if I didn't have anybody to hold the accountable. So I've surrounded myself not only with group setting stuff for my own fitness. But I've also surrounded myself with other people to keep me accountable that I work out with just one on ones the two of us. So I think that the accountability piece. I mean, you gotta follow it up with that. 'cause that's that that can't be understated. Edens accountability. It's funny. I mean, it's a very real thing. That happens like I've noticed even for my myself. I'm I'm pretty well motivated to do my own workouts. But if there's somebody else in the gym while I'm working out most people know sort of what I do. And I'm like, well, gosh, I've gotta do these extra couple reps. I'm Paul the trainer guy. Right. I've gotta I've gotta make sure I'm working hard over here. So even just when they're even if we're not working out together. If there's somebody else in the gym, I feel like I have to have to represent well, Danny real quick. I know you've got to go. I want to ask you a question. I ask all of my guests because I think we can learn something from from everybody today on on how they do this. I'd like to know how you find your own personal wellness balance. And this can be sort of occupational spiritual, physical, environmental, social, whatever sort of comes to mind. What are some of the things that you do to help you just stay well and balance throughout each day? I dedicate at least ten minutes to where I am removed from everything the world, whether it be my partner, my kids, my work, my phone might computer, and I do some sort of mobility now, I call it mobility, but a lot of people might call it meditation, and what I find that most most beneficial for that is is the removal from everything else. But it's also forces me to one be still, but also be left alone with nothing, but my own thoughts in my sick brain in my and so many people find it hard to meditate and find it hard to drive in their car with no radio on or simply be alone. And if because it's very difficult to do that, it's very difficult to put yourself in environment that forces you to think about the things that go on in your mind. And also just to be alone with nobody else, but you enjoy your own company. And so I find that's that's the answer a question that is what I do most often that I think many people can value from is set aside a small chunk of time. It doesn't have to be long or a long period of time doesn't matter. But at least ten minutes to sit reflect on the day reflect on the day that is about to happen. If you want to do this in the morning stretch out a little bit get your phone out of your hand, turn off their TV, turn off the the the music and just be still with nothing, but you and your own thoughts. And that's that's how I find a little bit more of a balance when it comes to this chaotic world that we live in an indistinct sane. Yeah. I think that's probably really really good advice. Danny for for most, folks. It's to your point in this chaotic world that is what we wanna do. The least of is is emphasizing our para sympathetic nervous system. Being quiet. Still with your thoughts. Like not being on your phone. Not looking at the computer just taking ten minutes away from that. It sounds like a small thing. But most people don't do this. And it's been shown, especially if you do like if you pair that with some sort of gratitude it actually adds like ten percent longevity your life. I mean, it's incredibly powerful not asking about a huge amount of time per day. You know, five or ten minutes a day is is a pretty small request to add ten percent to your to your overall longevity. It's it's very I think that's good. I don't I don't doubt it all on. And I think that the reason not many people do it is because it's not easy to do. It's very difficult to do. And. Earls everybody will do it because there's so much. Now you in it. But it's scary. It's it can be for conspiracy to be to be alone to sit in silence and not be glued anything else. Other than just you in yourself and your thoughts. But I found tremendous value in that that's one of the side things on a side note, that's one of the side effects or side benefits that I've gained value in in stretching. Because when you're stretching you can't do anything, you're sitting still for prolonged period of time inside his found that to be very peaceful and quiet as to do the is usually before I go to bed in. I just found myself reflecting on the day. You know, if there was something that was said to me or I heard something negative. I would process it in my own thoughts and just kind of was more of a cleansing experience. And so in many people do this in the form of meditation. That's fine. But I just strung us to just everybody take at least ten minutes to be removed from outside outside elements and just be still with your mind. That's. Really good. Have you found that when you when you're consistent with that? You're able to apply that throughout your day. Like, you're talking about like just being still letting your thoughts sort of wash over you, which is sort of meditative some people talk about taking that and applying it into daily life. So like I've heard described as like traffic, and if there's a car going by and that's anger. You know, not getting in that car for ride or there's another car that goes by in its sadness or frustration whatever. And just letting those pass you by have you been able to take this this practice, this this sort of mobility and meditation issue practicing scene. It's apply in situations where you might normally get frustrated or might normally get angry or whatever to to to be able to stay home. You know, I've never put those pieces together the way that you just eloquently described those very very nice, but I would agree with that. I I've I often tell people that since prioritizing flexibility mobility, in recovery like what have been explaining? I've found myself being more patient just in general in my day to day life, and I think that shoot maybe maybe you're right. Maybe maybe that is exactly what it is. I'm starting to be able to be a little bit more mindful about the things that are happening and be a little bit more flexible, not not not physically flexible, but, you know, just flexible with my emotions inflexible with my mindset, and I think I think that those things are very very much apply to me. I, you know, I never really put those pieces together. But but I can't say with one hundred percent certainty, you know, sit in in the year and a half to two years, I've really been prioritizing flexibility, mobility, I've gotten drastically more patients in my day to day life. That's so yeah. I bet. That's even though you're not necessarily directly thinking about it. I bet. That's exactly. That's exactly. What's happening? Yeah. Thanks Paul for putting that together. Well janney. I know you've gotta go. I've had you for a long time. We didn't cover. I just probably seven or eight questions that I I mean, you you have experienced in the police force. I wanted to ask you about that. I want to ask you about your more about your own podcast. We're both dads and are able to say fit his dad's your personal inspiration and motivation. Like, there's so many questions that I didn't get a chance to ask you today. So hope I can still you for another hour hour and a half sometime soon and have sort of a part two of our our show some time one hundred percent man had a great time is funded to chat avenue on my podcast as well. Now, I'd love to be awesome dancing. Thank you very much for listening to the show today. Also thinking to my special guest, Danny Byrd for joining the show a few things you can do to help boost health if you'd be so kind please subscribe rate and review the podcast and your podcast app. Leave a review on the boost health Facebook page subscribe to the boost hell TV YouTube channel and follow my boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at Mahboob stealth dot com for links to everything along with more motivation and information until next time this pulse, amber for Dany bird, saying goodbye and buying your now.

football Mr. Danny Byrd Sal Paul sanfer Jim San Jose State San Jose State university Dany bird instructor Florida muscle atrophy Redwood City California Matt Matt Frazier Steffano Cindy Hong Kong
11 Evidence-Based Tactics To Increase Testosterone Naturally  BHP53

BOOST Health

20:29 min | 1 year ago

11 Evidence-Based Tactics To Increase Testosterone Naturally BHP53

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my boost health dot com. Welcome to the show. Your hours thousands. Your balance that is our goal here at tell welcome to episode number fifty three of the boost health podcast today. Show features a special focus on testosterone. And how to increase your levels naturally. Now, if you're female don't automatically think this show isn't for you, even though women don't have as much or nita's much testosterone his men. Do it is still a vital hormone for your overall health? The show's going to include some really cool and easy to implement tactics that you can apply right away. And they include how you exercise a vitamin to keep a really close eye on a super food that you can eat and a whole lot more first couple quick announcements and we'll jump right into the show. Extra boost guides. The very first extra boost guide is now available. These guys will be focused towards on various wellness topics that I see a need to provide a little bit of extra instruction on the first guide is for full body strength training, and it requires no equipment. It includes thirty seven pages of pictures, descriptions, videos, and audio cues of all the movements. These are the exact cues I use with my personal training clients to get them the best results possible, a dynamic warm-up, full body, workout and cooldown are all featured is great for workouts. While you're traveling at homework outs, or even just to give you a few new ideas to add to your gym workout. I'll linked to this in the show notes and blog so you can check it out Facebook group joined the boost health Facebook group, I created the screwed as a separate place to share wellness tactics. Inspire each other try new things and have some fun to join just click on the link for the Facebook group at the bottom of the homepage of my health. Dot com. Boosts hell TV the boost L podcast is now available via video format on the boost health TV YouTube channel all linked to the channel in the show notes on blog. So you can check it out and newsletter. If you haven't signed up for the weekly boost newsletter, you can do so by entering your Email into the form on the homepage of my boost health dot com. This way, you don't miss any boost health news and last the items issue, I went through an unfortunate issue recently with I tunes my show, title and byline were a little too long. And because of this the podcast was actually temporarily removed from the items directory, not changed the title and the byline quickly and re-submitted to items for approval, and obviously it was approved in the show is back on. But if you listen on itunes, you may have to resubscribe to the show, I also very sadly lost all of the reviews and ratings of the show. So if you could take a moment to rate and review the show to help new listeners know, the content is good quality. That would be really helpful. Thank you so much. All right now here is episode number. Fifty three eleven evidence based tactics to increase testosterone naturally. I've had the topic of testosterone on my list of podcast ideas for a long time. But when a friend of mine reached out recently to get some advice about having low testosterone, I cited this would be a good time to bring it up on the show and dig into the research, according to a two thousand six study in JAMA the symptoms of low testosterone include decreased muscle, mass decreased bone mineral density increased fat mass, especially in the abdomen, insulin resistance, decreased, libido, low energy irritability and dysphoric for my friend. It's been a complex cocktail of really intense endurance training, having low body mass and too little calorie intake that is likely brought about this unfortunate low level of testosterone. This dangerous combo is not uncommon in endurance athletes as we'll discuss. Later. But that said anyone who is exercising so intensely that they're overtraining could be at risk for a hormonal imbalance like this on top of the symptoms mentioned above my buddy, also mentioned that he had poor sleep poor, workout recovery and digestive issues. He's a young man. So obviously, this is a little bit scary for him to be going through his working with a doctor. It is testosterone levels back to normal. And he's agreed to join us on a future episode. So we can share his experience and the strategies that helped him out. In the meantime, I have put together eleven tactics to improve your testosterone levels naturally. Number one. Not just for the fellas free. Ladies that think testosterone is only important for men think again, a two thousand fifteen study in the Lancet diabetes endocrinology mentions that testosterone is an essential hormone for women. Not just men, and it is critical for many functions, including. Cardiovascular cognitive and musculoskeletal health at two thousand eleven study in sports medicine strength training and acute endurance training increase testosterone in men and women the authors mentioned that having enough testosterone is critical in men and women in the health of the reproductive system muscle growth and the prevention of bone loss. They also mentioned that chronic training or overtraining can cause a decrease intestinal stream a nineteen ninety eight study in the European journal of applied physiology and occupational physiology found that concentrations of total testosterone were increased in men and women with resistance training two to three times per week. The testosterone levels were noted to be significantly higher after six and eight weeks of training over the eight week study period number two full body strength training as mentioned previously strength training is a great way to increase testosterone. But the way. Workout itself or the program itself can actually make a big difference in how much testosterone is increased as I mentioned in my article full body strength training versus split group strength training. A two thousand sixteen studying biology sports showed that full body workouts will actually increase testosterone more than a split group workout this makes sense intuitively. If you think about it, what is going to ramp up your hormones more sitting on the bench doing bicep, curls or performing a squat with an overhead press, which one of those is going to give you a bigger hormone response. I think the answer is pretty clear also your biggest muscles in your body are in your legs and gluts think of the difference in hormone responsive. We train these three times per week as part of a full body workout versus only one time a week in a split group routine. Number three, no extremes or over specialized training this coming from the guy that recommends exercise every single day. Yes. But there's a. Big difference between getting an hour of activity on a daily basis in a carefully designed program that has both strength training and cardio training versus a program that is multiple hours a day of just one discipline crossville champion Matt Frazier once said during competition, none of those things are in my wheelhouse. But I train everyday not to have a wheelhouse. I love that. I love the fact that he's saying he's not going to over specialize in any one thing while I'm not a fan of all the elements of cross fit. I do like the general concept of not over specializing. There's been some research showing that overtraining can cause a reduction in testosterone. Which is why I bring this up a two thousand nine study in the journal of Inder chronology looked at how running five times per week would affect testosterone levels. The researchers split the runners into two groups where one did moderate intensity, which is sixty percent of their vio to max and the other group did high intensity which was eighty percent of their via to max. Both groups ran five times per week for sixty weeks. The sessions were on a treadmill and each session lasted for two hours while this might sound outlandish to some folks it is not unheard of to train ten hours per week for a lot of endurance athletes after only twelve weeks of sessions to stop thrown levels in both groups the moderate intensity and the high intensity began to fall. Not just to pick on endurance athletes. It seems that similar results might be found for somebody who's over specializing in strength training. A two thousand thirteen study in the international journal of sport. Physiology and performance found that a natural bodybuilder going through extremes of diet and exercise lost about seven nanograms per milliliter of testosterone, which is a time his testosterone level win from a healthy level of nine point two nanograms per milliliter to a very unhealthy low level of two point two nanograms per milliliter while he was preparing for competition. Now, why not just have a nice body composition? All the time. Said of these big extreme swings. The key in my opinion is a healthy balance to your training program. I like to recommend three days a full body strain training on nonconsecutive days like Monday, Wednesday and Friday and cardio training on Tuesday, Thursday Saturday and Sunday the goal would be to keep each session at about. Sixty minutes. So you're keeping overtraining at bay in any given discipline number forward. Don't cut carbs a nineteen eighty seven study in live sciences found that testosterone levels plummeted for participants on a high protein, low carbohydrate diet versus those on a high carbohydrate low protein diet now, I'm not suggesting don't get me wrong. I'm not suggesting that we all go on low protein based on this. But I am recommending that we keep things balanced. It is silly to cut out an entire macronutrients carbs, don't be afraid to eat high quality nutrient dense carbohydrates found in vegetables, fruits, grains, etc. Apparently lowering carbs too much can have dilatoriness effects on your testosterone levels. Number five. Eat black strap molasses now, I discussed the SuperFood in my article in show on nutrient analysis of a plant based diet, and I added it to my diet after learning that it provides a megadose of calcium and iron. But there is even more that this wonderful food can help with apparently a two thousand ten study in the African journal of food science found that black strap molasses increase testosterone levels. Now, I have one extra reason to make sure I take my two tablespoons of this daily isn't the tastiest treat in the world. But I have a few walnuts with it that helps balance out. It's very potent flavor. Now, this could be purely coincidental. But I have noticed a little bump up in my heart variability score each day since I've started taking black strap molasses, I talk about how and why take my hurry variability or HR V daily. To track. How recovered my body is from a nervous system standpoint. In my article on the topic all linked to it in the show notes. So you can check it out. I can't think of any other variables I've changed in this time. So the black strap molasses might just be a difference maker for me in recovery in improve levels of calcium iron, and apparently testosterone number six do high intensity interval training. A two thousand twelve study in hormones found that hit increase free testosterone Moore than steady state cardio. The participants were fifteen highly trained males in their late twenties. They performed a hit session with ninety seconds sprints paired with ninety second recovery jogs. This was over forty two to forty seven minute time intervals they also performed a forty five minute endurance, run at sixty percent of their veto to max for control. They just lied and a supine position at rest for forty five minutes. Blood samples were taken before each session directly after the session, and then twelve hours after the session. The study showed a significant increase in test Ostro for the twelve hour measurement on the hit workout versus no increase in test Ostro for the twelve hour measurement on the endurance workout or the control a two thousand eleven study in the journal of strength and conditioning research found that adding running sprints significantly increased total testosterone and via to max in competitive. Wrestlers the running sprints were performed as six sets of thirty five meters sprints with ten second restaurant bills. This was done two times per week for four weeks. A two thousand seventeen study in inter-krahn connections found that hit increased free testosterone levels. The participants were men over sixty years old. They used a cycling or Gama ter- and did six sets of thirty seconds sprints paired with three minutes of active recovery. This occurred in nine sessions over the course of six weeks it also increased their peak power production, which is a nice bonus. So now, there's really good reason for me to continue doing my little thirty to sixty seconds sprints when I'm out with my cycling, buddies. Number seven, get some vitamin d a two thousand eleven study in hormone and metabolic research found that supplementing with three thousand international units of d three significantly increased asto Strom, another wonderful way to give item Andy of courses through sunshine, the amount of time outside and time of day will vary depending on where you are in the world, of course. But a good general rule. Thumb is to get outside in the midday sun without sunscreen for about twenty minutes several times per week, a two thousand ten study in the journal of investigative dermatology. Found that participants in the United Kingdom got adequate levels of vitamin d from thirteen minutes of midday sun exposure to thirty five percent of skin surfaces. They were just wearing shorts and t shirts for me. My multivitamin has twenty five hundred international units of d three. And I also take a work break during the middle of the day on most days to get outside. And so can some race for about fifteen or twenty minutes, and I figured the combination of getting sunshine. Whenever it's possible. And having the multivitamin fill in any grey days seems to be a pretty good strategy number eight sauna for those of you that listened or watched episode fifty one which was the benefits of sauna you might recall, one of the benefits was increased growth hormone. And it appears that he mild increase of testosterone may also occur with Sony's. According to a nineteen eighty nine study in the European journal of applied physiology and occupational physiology increase on use can cause an increase in growth hormone anti-stalin and a decrease in cortisol and speaking of cortisol number nine control stress. Most folks are aware that when your stress levels increase your levels of a hormone called cortisol also increase high cortisol levels can lead to increase fat storage and a slowing metabolic rate, which are certainly not xylitol on top of that. When you're. Cortisol levels rise a decrease in Testa Strom typically occurs. A two thousand ten study in hormones and behavior show that there's this type of hormonal balancing act that occurs when cortisol levels rise in stressful situations testosterone levels tend to decrease considering this and the other long term health benefits to managing stress levels. It would be wise to keep stress under control as much as possible number ten sleep. Oh, how boring right? Just another thing that getting more sleep helps with will add getting more testosterone to your list of reasons. I promise you won't be mad at yourself in the morning, if you get more sleep now, I was always a six to seven hour per night person. And I usually felt okay with this. But then I saw a twenty seventeen article on the popular science website where the director of sleep and neuro imaging lab at the university of California Berkeley is names Matthew Walker. He says that we actually need a minimum of eight hours to mitigate reduction. Of our cognitive performance net is one thing to feel okay after six or seven hours. But if we're not performing at our best, then that's a bad sign now. I just go to bed at the same time as kids which is about eight thirty. And then I sleep until four thirty or five this way. I get my solid eight hours. The how much sleep though, do we need from testosterone perspective, the doesn't appear to be any research that I could find on a specific number of hours for optimal testosterone levels. But there are lots of studies showing that not getting enough sleep will definitely decrease your testosterone. For example, a two thousand eleven study in Jaama looked at what would happen. If sleep was restricted in young healthy men in their twenties. They were restricted to five hours per night for one whole week, and the testosterone levels of all the men dropped ten to fifteen percent. I remember these are young men in their twenties. So for testosterone levels, the drop that much as huge, obviously other factors will affect. Testosterone like sleep quality and the lifestyle side of your sleep cycle. But we know five hours is not enough of healthy young males loose testosterone with this amount of sleep. According to the same study about fifteen percent of working adults in the United States, get less than five hours. So you may wonder if six or seven hours is enough then well, as I mentioned, I haven't seen studies to show a minimum requirement, and this may be likely to the vast number variables. But we do know that eight hours is best for cognitive function. Based on the aforementioned study at Berkeley. So why not just shoot for eight hours of sleep? And you know, you're getting enough for your brain power and your testosterone number eleven monitor your heart rate variability those of you that have been following the show for a while are aware that I'm a big fan of tracking. Hurry, variability or HR V. It's a great way to know. How recovered you are on a daily basis, and it's really cool. A two thousand ten study in Turkish cardiology. Journal found that there's a positive correlation between your testosterone levels and your HR V score. This makes sense after we've learned that stress can actually decrease your testosterone HIV tells us a story of how recovered our body is from a nervous system standpoint. And based on his research, we can now also make a general assumption that our testosterone is higher when our HR V scores higher. This is really exciting to me because I've had a higher HIV score lately. As I mentioned earlier, and I think this is in part due to eating that black strap molasses for the iron and for the calcium. But then as we learned today also can help boost to SaaS Jerome, and I think this really brings things full circle. And it shows how connected our body systems. Actually are. Thank you very much for listening to the show today. A few things you can do that would help out boost health of you'd be so kind please subscribe rate and review the podcast and your podcast at leave a review on the boost health Facebook page subscribe to the boost hell TV YouTube channel and. Follow my boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time. This is Paul Sanford, saying goodbye and find your balance.

testosterone Facebook European journal of applied ph Paul sanfer journal of investigative derma international journal of sport journal of Inder YouTube bone loss cortisol Matt Frazier United Kingdom Berkeley Journal African journal of food scienc growth hormone Instagram
11 Science-Backed Health Benefits Of Sauna  BHP51

BOOST Health

17:41 min | 1 year ago

11 Science-Backed Health Benefits Of Sauna BHP51

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. By your balance that is both here at do. Tell welcome to episode number fifty one of the boost health podcast in today's episode him and he'd be doing a special focus on sauna bathing and all of its health benefits. All awesome sharing a ton of research today. So make sure you get your no pads ready, and I'll put everything all the references and all the benefits in the show, notes and blogs. So you can check it out there in case, you miss anything. I am totally addicted to sauna now. And I think after you listen or watch this episode. You'll totally understand why a couple quick announcements and they'll jump right into the show. Facebook group joined the boost health Facebook group, I created this group as a special place to share wellness tactics. Inspire each other try new things and have some fun. It's a nice community of folks in right now, we're talking about Sony's since that's what we're talking about on the show this week to join it's real easy. Just click on the link to the Facebook group at the bottom of the homepage of my boost health dot com. Boost sell TV, if you're watching this right now, you obviously already know about boost hell TV, but the podcast is now available via video format on the boosts LTV YouTube channel boosts LTV also includes several workout videos that I created including one. That's really nice has no quit requires you can do it anywhere with any space that you have I linked to the channel in the show notes and blog so you can check it out newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so very simply by putting your name and Email into the form on the homepage of my boost health dot. Com. This way, you don't miss any boost health news. All right now here is episode number fifty one eleven science backed health benefits of sauna. All right. Everybody quick. Disclaimer before we start sauna bathing may not be appropriate for you. Please check with your doctor before beginning any sauna bathing program. I started my career in wellness and fitness as a personal trainer while I was still in university. I had the opportunity to work at several different gyms while I was in school and one of them didn't have saunas in the locker rooms it was a new gym with all new -ment, and the footprint was enormous. So it wasn't really a capital issue or space issue. The owner told us that he didn't put in on his because he didn't think there was enough research on the benefits of saunas. I remember hearing our members complain about the lack of saunas and that some of them may go to different gyms because of this. I didn't really get the whole sauna thing at first to be honest, it to me just seemed like sort of a lazy way to burn calories instead of just hitting the treadmill or bike ride. Fast forward to five or six years ago. And I started hearing more and more about Colt. Genesis and heat therapy for more and more wellness experts. I did the cold shower in cold pool swimming, things on and off but not consistently. And I thought the research on the benefits was only sorta home and then the heat their thing. Just sorta scared me a little bit. I had once overheated very badly playing golf on a super hot and humid Kansas day before you laugh, I was actually sprinting as fast as I could with a pushcart around the entire course, I was attempting to get a workout in and the temperature was over one hundred degrees Fahrenheit, plus really really high humidity. As I said, the course was also extremely hilly. So I was getting a pretty intense workout, and I made it to about whole sixteen and I started to feel dizzy, high heart rate and nausea, basically classic symptoms for heat stroke. I had to quit golfing. And the front office sent a card out to get me with a large ice water. I remember struggling to drive home. I had a terrible headache and now's you for the rest of that day. And it took most of the following day to feel normal again ever since this incident, I felt more susceptible to heat exhaustion riding around Hong Kong in the summertime has been tricky as it can get extremely hot and humid here even early in the morning before the sun comes up. It's still like riding in an oven here in the summertime. So when I initially heard some of the benefits of sauna, I figured it. Just wasn't for me. But then I heard some incredible longevity benefits of sauna from doctor. Rhonda, Patrick, and I was intrigued if you watch or listen to my show last week, which was absurd fifty on fasting. You know that I'm very interested in longevity. And I'm doing everything I can to make the environment for myself, a happy and healthy one. When I heard Dr Patrick talk about heat shock proteins in aging figured I had to at least give sauna bathing and try and we'll talk about that here in a little bit. We're very fortunate here in Hong Kong to have a decent gym and pool and saunas in our building. And I've been using it almost daily for the last few weeks, and I'm totally addicted. I'll talk about my routine and my anecdote of findings at the end of the show after we review these eleven science backed health benefits of sauna. I think you'll understand why I'm hooked number one longevity. A twenty fifteen study in JAMA internal medicine is one of the most exciting. Findings and sauna bathing research. They looked at over two thousand middle-age finish men. They were from forty two to sixty years old for an average period of twenty years and found that more sauna sessions that they did per week the lower the risk was for sudden, cardiac death, coronary heart disease, fatal, cardiovascular disease and all cause mortality. This is a massive study over twenty years over two thousand participants and it's pretty hard to be all cause mortality, so you can almost stop after hearing this study it had to the sauna. But there is lots more a twenty eighteen study in the journal of applied physiology showed for the first time in human skeletal muscle that heat stress can improve mitochondrial function and adapt pation a quick review from your seventh grade science class on motto Qendra, they are considered the workhorse of yourselves because they create a tea p or energy from oxygen. Nutrients and this powers the function of your entire cell. They are pretty important component of our human functionality. So you can see why there is excitement about helping these operate optimally doctor. Rhonda, Patrick, also talks about how sunbathing activates heat stress responses in the body or good stress including heat shock proteins, which prevent ourselves from damage and aging and how humans that have genes that make this job protein, more readily have a higher chance of becoming a centenarian or somebody that lives over one hundred a twenty eighteen study in mayo clinic proceedings that looked at over seventy studies on sauna bathing and affect on health found that there is evidence that it can lower blood pressure, reduce inflammation, reduced possibility of stroke and help prevent neurological issues. So those are just some of the mini great findings on sauna and longevity. Number two, improved endurance performance. This is one for all the athletes out there. A two thousand seven study in the journal of science and medicine in sport found that thirty minutes sauna session two times per week for three weeks increased performance in male, endurance, runners, the sauna sessions were done post workout. It was found that the runners could run thirty two percent longer than their baseline. They also noticed an increase in plasma volume by seven point one percent and red blood cell count by three point five percent. The researchers believe that the athletes were becoming acclimatized to the heat which would boost their red blood cell count through arith- row point, nor EPO while the plasma volume rises. Number three, improved cardiovascular function, a twenty seventeen study in the European journal of preventive cardiology found that sauna bathing can improve vascular compliance, which is the blood vessel walls ability to expand and contract automatically as pressure changes occur. They also noted a decrease in systemic blood pressure with regular Sony's. If you think about how many times your heartbeats each day, it helps you appreciate why having an efficient cardiovascular system is critical to health number four, reduced inflammation, a twenty eighteen study in the European journal of epidemiology found that increased sauna bathing brings down levels of c reactive protein, which is the main blood marker of systemic inflammation. So what is systemic inflammation? You may wonder we hear the word inflammation, getting thrown around a lot these days, and how certain things 'cause it and how particular foods or tactics. Can bring it down. It should be noted that some acute inflammation is actually good like how the body responds to a twisted ankle or a cut to begin the healing process chronic systemic, inflammation, is the bad stuff that we want ovoid as it can lead to cardiovascular disease, diabetes and cancer. Luckily, healthy diet exercise fasting and apparently sauna can all help reduce stomach inflammation. Number five improved muscle growth. A two thousand one study in the American journal of medicine found a two to five fold increase in growth hormone with Sony's. I love the fact that there's a natural way to get growth hormone to increase. I've always been a hard gainer for putting on and maintaining muscle. So this is exciting. Number six better injury recovery. A two thousand five study in the American journal physiology regulatory integrative and comparative physiology found that a muscle degradation can be decreased by twenty percent with heat treatment for thirty minutes and thirty two percent with heat treatment for sixty minutes. While the limb was immobilized. So if you have an injury that is keeping you partially or completely immobilized. It sounds like sauna bathing can help you maintain muscle and regain muscle quite significantly. Number seven pain relief. A two thousand nine study in clinical Rheumatology found short term benefits in pain and stiffness for rheumatoid arthritis and ankylosing spondylitis patients. I've noticed my trick. Knee feels a lot better during and after Saana sessions also Mabel to take it into a larger range of motion on mobility movements. When I'm in the sauna. Well, this seems to be temporary. I've only been doing sauna for a few weeks. I'm anxious to see if consistent use overtime. We'll help in conjunction with other tactics to reduce pain in my knee more permanently. Number eight, improve sleep quality now much more research needs to be done on whether or not sauna sessions actually help with sleep quality and assistance with sleep disorders. There's lots of anecdotal evidence of folk saying that it makes them feel more relaxed after Asana session, and so they can sleep better, which makes sense. And there's one promising study in two thousand five in the journal of psychosomatic research, which showed heat therapy dramatically, improved fatigue pain and sleep disturbance. But this was only for two participants. So we need to learn a lot more about it. Number nine, stronger, immunity. There's an interesting nineteen ninety study in the annals of medicine the found that regular sauna bathing, reduced the incidence of common colts, the reason for this might be due to increased white blood cell count. A two thousand thirteen study in the journal of human kinetics found that a single sauna session improved immunity function in white blood cells specifically, they also found that the immune response was greater in athletes versus non athletes sort appears that combining exercise with sauna can be extra powerful from an immunity perspective number ten detox benefits, sauna bathing causes you to sweat pretty much instantly. As soon as you get in the song and sweating can be tremendously powerful at detoxing the body. A two thousand twelve study in the journal of environmental and public health found that arsenic cadmium lead. And mercury maybe excreted an appreciable. Quantities through the skin and rates of excretion were reported to match or even exceed urinary excretion in a twenty four hour period with this in mind wondering if we make ourselves sweat enough number eleven better, brain function workout a problem in your head will Helen the sauna a two thousand one study in the American journal of medicine shows an increase of nor epinephrine by two four fold with Sony's, nor Efren is known to improve memory recall, and focus, and alertness. I haven't quite gotten myself to the problem solving or meditative state yet. But I think as I get more comfortable in the heat. It'll be easier to do. So those are the eleven benefits of sauna him. Now, here's some additional considerations for you to think about I for Tilleke doesn't seem to be affected. A two thousand one study in the American journal of medicine noted that serum levels in men of testosterone and gone atropine remained unchanged after repeated Sahni's beg knowledge that says. Studies have found a decreased sperm count in men after sonny's. But then they also note that finish men have a high sperm count and sauna use pretty much their national pastime that said always check with your doctor first. And if you're having issues with fertility you might consider leaving sauna out temporarily just to be safe infrared sauna versus regular Sony's doctor. Rhonda Patrick was on the Joe Rogan podcast. And she mentioned that the benefits of sauna come from the heat stress at self versus the sauna type. She also mentioned that the studies have mostly been done on the traditional Finnish saunas at about one hundred and eighty degrees Fahrenheit or eighty two degrees celsius because they typically can get hot a little bit faster. I would say whatever you have access to is good as long as they can get hot. We have a regular sawn in our building that the only turn on by request. And it takes a little while to heat up. So I usually ask them to turn it on about twenty minutes before I want to get in to give it. Any time to get up to that sweet spot of about eighty two degrees celsius and last my routine and semantic dotes so far I've been doing sauna bathing post workout, I've been doing it after both my strength training and cardio workouts. And it feels great after both. I made the mistake of jumping into the sauna for the first time in all of my workout gear. And I didn't realize just how much sweat there is going to be it was buckets worth and all of my stuff got soaked. So now, I just bring a pair of sandals on a towel with me, and I can sweat freely without a problem. I put on some music on my bluetooth headphones. And this helps me relax and take my mind off the heat. I keep my phone outside of the sauna because it would quickly overheat. I usually do some light mobility work and stretching and enjoy the added range of motion and lack of pain while I'm in the heat. I'm already noticing them. At horrid is not going up as high and I'm able to stay in the sun a longer at hire temps. This isn't just a few weeks of consistent Sony's, it seems that the adaptive process is already taking place. I'm excited about reaping the benefits of sauna bathing. And I think that they'll be more to come as its research further similar to fasting. I'm most excited about the long jetty research of sauna bathing. But it makes you feel fantastic to think you'll very much for listening to the show today. A few things you can do to help out boost health if you would be so kind please subscribe rate and review the podcast and your podcast app. Lieber review on the boost health Facebook page subscribe to the boost sell TV YouTube channel and follow. My boost south on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time. This is Paul Sandberg, saying goodbye and find your bow.

Facebook Rhonda Patrick Sony American journal of medicine Sony golfing Hong Kong inflammation Paul sanfer journal of applied physiology European journal of preventive journal of psychosomatic resea growth hormone European journal of epidemiolo journal of science nausea spondylitis
Green Queen Sonalie Figueiras Will Inspire You To Change   BHP47

BOOST Health

1:38:09 hr | 1 year ago

Green Queen Sonalie Figueiras Will Inspire You To Change BHP47

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. By your balance that is our goal here at these. Tell welcome to episode number forty seven of the boost health podcast. Today's show features special guests Sonali Figueras also known as the green Queen. I've been a fan of her work for a while. And after I became recently inspired to do more to save our planet. I asked her to join the show, even if you're not personally inspired to do more for our planet. You should know that an environmental dimension has been added to most personal wellness balanced models so appreciating and taking care of your environment is good for your own good aside from that I challenge you to listen to Sonali speak and not be inspired to be Nico warrior. We cover a ton of topics including how to inspire change with positivity and inclusivity the parallel between our health and our plan itself. Easy ways to change the world the next best thing to a plant. Diet for reducing your carbon footprint. Why Sonali is so excited about the loop project and circular economy? Why men are not marketed to as much as women to become eco warriors. CBD her wellness trend predictions for two thousand nineteen tons more. Don't miss this jam packed episode. A couple quick announcements and then we'll jump right into the show. Boost health T V. The boost self podcast is now available via video format on the boost health TV YouTube channel boost sell TV also includes several awesome workout videos, including a new one. I just created that requires no equipment. I'll linked to the channel in the show some blocks you can check it out newsletter. If you haven't already signed up for the weekly newsletter you can do so really easily by putting your name and Email into the form on the homepage of my boost health dot com. This way, you don't miss any boost health news. All right now. Here is episode number forty seven green Queen Sonali Garris will inspire you to change. Okay. My guest on the show today is Sonali Garris. Now Sonali is the founder and editor in chief of green are the green Queen, I suppose, and it's Hong Kong's largest eco wellness media platform advocating for social and environmental chains. Using original inspiring, Asia's Centric content, and she's the founder and CEO of EKO warehouse. The global sourcing platform for certified organic products created with a mission to make Ganic farming accessible and affordable for the whole planet with over a decade of experience in publishing SEO digital marking organic trade and health journalism. She is a echo wellness industry veteran with a keen eye for market trends and irregular on the speaking circuit sharing her experience expertise on stages across Asia Ambien. Smelly also launched podcast series. Which is really good. I've been catching up on her shows it's called the zero waste movement. And it's here in Hong Kong to raise awareness about plastic pollution and the circular economy will learn more about the circular economy today. And when she's not working she is usually dreaming up new plant based recipes in the kitchen for her family. So she's a fellow plant based individual just like me. So we'll have lots to talk about today. I'll probably have to cut us off because so many things to chat about so Sonali. Thank you so much for joining me today. She to this beautiful face. And your new mom. Congratulations. Some time away to join us. Appreciate that. No problem. It's a pleasure. So let's talk a little bit about green Queen wind. Did you launch green Queen? And what are your goals or are your goals the same as when you launched it? And and what they are now. No, they are not. That's a good question. Green Queen is a happy accident. So when I first started it, it was meant to be just a blog to share information and resources on how to live a healthier life in Hong Kong. And there was no plan to make it a media platform or to monetize it or anything like that. What happened is that a couple of years into it? I wasn't really doing much. But I realized that I had a a loyal audience that was coming to the site every every day, and basically I had information that people were looking for and that really inspired me because I felt that I wasn't the only one that was trying to live a more healthy eco-friendly life, and I realize. There were a whole lot of other people out there in Hong Kong, and in Asia that were you know, they wanted to know where to get organic food, and and how to, you know, find nontoxic beauty products, and and more eco friendly household goods, and so that inspired me to make it into more of a media platform rather than just a me blog where I was just sharing. What I thought I felt that there was a lot of scope to provide proper resources and start doing content interviewing fellow eco warriors, and you know, sharing healthy vegan recipes and having a guide with all the businesses in this space. So that people could easily find what they need it. I mean, you you definitely have a chief that from from what I can tell and you're really good writer too. I mean, it's it's a pleasure to go on and review articles. You can see why when you you don't really know. That you have a voice until you just go for it. Right. Like, that's kind of what I experienced. You have all these ideas, and you feel like you can be inspiring people. But you don't know unless you just put yourself out there, you don't absolately and for a long time. The mission was really let's put out the best content. Inspiring stories useful resources articles that make you think that make you wanna act that that make you want to do your bit to make the world just that little bit better. And then as we've gone on. It's really cemented into this. What I call impact media mission. So I do think that we are hung Hong Kong and Asia to an extent OG impact media. We were the first media company to not just we weren't just saying, hey, here's a restaurant review. Or, hey, here's a neighborhood guide. You know, or, hey, meet this person. We were saying here's a neighborhood guide where you can support companies that are ethical and that are environmentally friendly. And they were trying to make Hong Kong better. Here's a recipe that is going to be, you know, meat free. So that you can eat less meat because meat as really damaging the planet. You know? Here's a story about someone that has taken it upon themselves to to fight plastic pollution. So that's that's when media stops just being media. And so it's being one I'm calling impacted media. So you're really. Trying to change minds through inspiring and empowering content. And so that's the mission today. It's really about advocating for social change for environmental change for consumer behavior. Change trying to say to people. Hey, if you do this a little differently. It's going to make a huge difference to the health of the planet and to your health, and for me, you know, our health and the planets health are inextricably linked. I feel on other platforms those are two very separate things. But to me, they are they go together. I think you do a really good job at being inspiring. There's a difference between laying out a whole bunch of facts and saying this is why you should be plant based or this is why you should be Nico warrior, and because this is bad. And this is about on this is bad and your bad. If you don't do this. You don't get that that sort of vibe at all from green clean. It's it's inspiring. It's saying let's do this together. Here's a whole bunch of resources to help you. You're interested. It's not shame on you. I think that's a really important not just in the echo movement. But also in the plant based movement, I think like with Rebecca's movie, let us be here. She does a good job with that too. I think I think that that you can scare people away instead of feigning aflame. You just you know, pooh-pooh somebody if they're not full vegan, or you know, if they're wearing something leather, and but they're eating plant base. And you're shutting somebody down for something that they're not maybe following through on instead of fanning the flame? I think you guys do a really good job with that on on green Queen it's inspiring. And it makes you almost sort of telling you early. It's almost like a euphoric feeling like you get excited like, oh, let's do this together. Let's let's do what we can in our living space to start. And then maybe even expand beyond that a well, I'm really glad that comes through. And thank you for saying that that is very intentional Glenn clean as a place of positivity and of inclusivity, and we're not there to honestly. We're were not there to convert people were there to share inspiring content that empowers you to make changes those changes can be very I always talk about this idea that everyone opens a different door on this journey. You know, like, for example for you. It's very clear that the door started out, his fitness, which may be then led you to health which may be then led you to die, which then maybe lead you to animal rights. Okay. But you didn't start off with animal rights. Somebody else might start off with animal rights and learn about a plant based diet, and then they might get into how they feel and macro and health, and then maybe they end up going to the gym one day. And so everyone's journey is different. Somebody else might be really into beauty. And so they really want to clean up their beauty cabinet. So they start looking into products and ingredients, and that is when they realize that there's a huge relationship between, you know, the quality of a product, and what goes inside it and and the ethics of a product and. So that's how they end up on this journey, right? And then they see the the intrinsic link between you know, a product that is has a clean label and their own health. Right. Those those things go together, and so everyone comes out at three different door. So we need to keep all those doors open because our readers might come to us for fitness. But then they might end up, you know, looking into buying secondhand clothes or a readers might come to us for diet. But then they realize that, you know, oh, mental health is a huge issue that they wanna explore, you know, so that's the whole premise of our voices inclusive and positive and also empowering, and that's to me that again going back to impact media. That's the difference between those media and impact media IMP. Media is okay. Here's five reasons. Why plant by diets are good? But in green green. It's oh, here's how humvees diets work in your daily life and Otis make this small change and see how you feel and oh you. Might feel great. And here's what other people are doing. And they're doing it in this really, easy casual manner, and oh look at these awesome products that are one that are even better than the real thing. So you feel like, oh, I could replace my my in, you know, the chicken in my in my dinner with something plant based because there's a really easy substitution. And it looks delicious, and it looks fun. Oh, great. Okay. This makes it easy. Oh, and I can get it. Really nearby my office. Okay. Why not because one of the things I truly believe is that people do actually want to change the world. They do want to be healthier. But it has to be easy, and it has to be convenient. And some people might say to me, we'll know, you know, people should want to change the world. No matter how hard it is. I don't think so because everyone's dealing with their own daily stuff every day jobs, family stress. You know? And they don't have time to change the world. So to speak as their main job. That's what my my job is to tell them what show them how they can do the small things that do change the world and improve their lives. So there's different levels of the eco warrior. It sounds like like there's like the that shore. I mean, the term eco warrior originally is is a term that is applied to people who you know, really leaders in their field. But to me, everyone can be an eco warrior. You know you follow green Monday, your EKO warrior. You know, you buy sign hand clothes in eco warrior. You know, you you volunteer to pick up plastic off the beach urine Eka warrior there to me. I don't wanna get obviously there are people who make their life's mission and their job. Obviously. That's amazing. Those people are very inspirational on the open they opened the doors for us. And they show us. They lead the way they see into the. Future. But everyone has the capacity to make small changes. Yes, it's well that that's a good way to put it. And we'll talk more about the dimensions of wellness later too. But another thing I think you all do really well on green Queen is you touch on all the different seven dimensions of wellness because it's very holistic thing wellness is it's not just your balance between your job and your life. The life piece of is inclusive of quite a few different dimensions. And so, you know, we talked about this earlier, it's not something that you necessarily were plugging into with the different dimensions. But it just happened naturally because. Yes, there is there's sort of crossover between nutrition and fitness and the beauty products. I mean shoot fifty percent of what you put on your skin ends up in your bloodstream. So I would say if you wouldn't eat it don't let it on. And then the other fifty percent ends up in our waterways. Yeah. Good point. So again, you're connected. Your skin and the ocean. It is connected. And that comes back into us. So yeah, it's very circular. Yeah. That's yeah. That's good. So, you know, the if you look at the original wellness model it had had six dimensions. So it was sibling. Do it off the top of my head here. Physical social emotional. Intellectual the occupational, and oh almost out that was five out of six spiritual. So that your six and in the the newer models that are coming out environmental starting to be included, which I think you would agree as a good thing. And like I said earlier, I've been inspired by you by Rebecca with let us be heroes, our friend, Christina who was also on the panel for the vibe tribe, and it's it's really cool feeling to start to get involved in this sort of equal warrior movement. So one of the things I'm looking at with boost is is trying to look out what we make for peril. And and can we do that more eco-friendly our kids just came home with new uniforms? They're they're p uniforms they're made out of recycled plastic bottles. Like, it's starting to happen. I mean, you can sort of feel this is that this sport. I can't remember if it's from su-nam, you're not yet. I know you introduced me to to Andrew that sounds like a really cool fighting that data for a long time. And it sounds like. Warrior right there. He's somebody who saw a problem and infected change right there in his in his job in in that's repairable because he supplies a huge amount of children and professional athletes. So and how I mean, there is the obvious thing about how cool it is where they're coming home when they're really nicely. Made these pieces are great. But how important is it that the kids are understanding that they're wearing something recycled like think starting at a young age and having that appreciation for you know, that upcycle recycling process in the clothing industry, and we'll talk about the clothing industry in a little bit. I really loved your podcast that you did recently on that topic. But I think it's great that even at school is starting our little at home process of trying to do a little bit better with plastic. My son's teacher said Cam, why don't you reuse that ziplock bag that you had your? Sandwich. Packed. And he's like, oh, yeah. Cool. So we would bring it home and clean it out or whatever. And we'd use it for like a week. And then our next step is let's just not even use plastic bags anymore. Now. Let's us sort of a just a plastic container that we can wash it and just keep reusing. So just those little things, but it's really cool. How is sort of get inspired and motivated to to do the little things at home. Like, you guys talked about it's pretty fun. Well, it's funny that you mentioned that environmental has become one of the seven pillars of the wellness balanced model. I think environmental concerns have also now become a much bigger deal in schools and in in in curricula. So what I find when I talked to our readers and people around around town is that it's their kids that are actually pushing them to do better. So a lot of the changes starting from the children's. So I'm not worried about the children now in terms of at what age do you fully understand what the circular economy is? Do you need to understand it when you're five? No. But do you need to know that turtles get damaged by plastic bags? You're perfectly capable of understanding that five and it's very visual to you. And usually children are naturally. Compassionate to animals. So we actually we lose that as we get older, which is the problem with with where we're at but children naturally want to protect animals and cherish them and take care of them. So definitely not worried about the children. But but to go back to the environmental element into the wellness bounce while I actually didn't know about that balance model till you brought it up so very interesting to learn more about it. I actually think that the fact that it was missing. From the original six tells you that we were a little bit broken as as a world as a society, and that we had completely disconnected from nature because for me. I don't see how you can be truly. Well, if you don't have the natural world wellness part of head vire mental health part as well as I've been mentioning as we've been talking. They're all linked. Yes. And you know, here this is where you wanna go into an IRA Veda an in yoga in the in pursuit of yoga. You have to go to nature to look for your piece. Right. The Japanese have this wonderful word she renewal coup which is forest bathing. Now, they may not have known at the time. But we now know that being in a forest lowers your blood pressure. We now know that, you know, humans thrive in cities that are that have that have a bio. Tillich design that means they're designed around the concepts of nature and the environment. We we now know that just looking at nature on a screen actually relaxes us. So we need nature. Therefore, we must protect nature and cherish it. I don't know that you can really be well and being balanced if you are not imbalanced with your with nature. I have I have to agree. Just, you know, one of the things you talked about is, you know, making small steps and sort of being in any quals one experiment, which I always talk about to, you know, in just trying things out being open minded to new ideas. Try this go if you have access to grass or mountain or beach, go stand barefoot on our planet for five minutes and meditate or do some gratitude journaling or something like that. And just do that for a week. And and tell me you don't feel better. Exac. Exactly. It's a menu that way. I mean, I it's been a little bit roughly because I have a newborn to be honest. Anyway, he he couldn't go outside for a little bit. So normally though before I gave birth. I was on the trials every that's my that's how I get my trails. You're awesome. And that's how I get my moment. Like a half to go every week. You know, the fact that I haven't been able to go for a few weeks has actually been a real issue because I've been missing the trees for me trees are there. Absolutely. You know, you go there, even if it's polluted even if it's not perfect just being around the trees for even twenty minutes. Hopefully, a couple of hours just completely changes your outlook. Yeah. And so in that wellness dimension, you might several what does that mean to be balanced with your environmental wellness? It's an appreciation as much as it is anything else just acknowledging your surroundings. Like, there's people that have lived in Hong Kong whole life that have never gone on these trips. Unbelievable. Yes. And there I mean, that's like the national sport here is trail running and hiking. So I thought it was shopping. Well, the I. Yeah. That's what we need to stop. Anyway. At least they're walking around a little bit when they do that. But it's yeah, you're, you know, half a mile away from some sincere trails, and so just that awareness that initial awareness of your surroundings. And then appreciating is really what would be environmental dimension of wellness is about if you appreciate it. Then you're not going to be toxic to it. Right. You'll absolutely it. Again, it connects you to animals it connects you to plans, it's the door that gets you to understand that we need to protect the planet. And if you wanna protect your planet, and and keep admiring, its, beauty and cherishing. It's it's it's wonder here going to have to eventually connect the dots to how you live your life everyday. Speaking of nature. Have you seen the porcupines here in Hong Kong? You know, big. They are I no I've been I've seen million pictures of my dog. Sounds growing up a bike ride up the peak this morning, and one of these little guys they're so cute to you just kind of wattle along. I don't see how people get scared though, when we see them, I suppose, they could make you have a little bit of pain if he got shot by the wheel, but but they are cute little guys. But yeah, just you know, if you're not getting out there. My point is I've seen a lot of pictures that my buddies have taken while they're out cycling or running or whatever of them. But I had never seen one here in Hong Kong in person. And so you're not going to experience that unless you go out in the three dimensional world, get a nature and experience at such solely. Absolutely. There is enough nature here to to be zen to to be then you shouldn't have to go. Give to go look for it. Yeah. Absolutely. You know, as a parent you have to push your children to do that. Hopefully, make it a family activity. You know? Yeah. And they're naturally curious doesn't have to be at with an athletic goal. It can just be with a discovery goal or just a fresh air goal or just to like family out in goal. You know, everyone's different. You don't have to do trail running. If you're not an X. You know, a super extreme athlete. You could just be walking. That's a good point. You know, walking still one of the best things, even if you like your injured if you can walk. That's actually one of the best ways you can recover to is moving there. We're learning more and more. Now, it's not necessarily as much about throwing your leg up and putting some ice on it. It's actually more about just keeping your body moving. We're going to heal much movement. It's part of it. Yeah. Yeah. That yeah. That's become very popular in the last year's part of the theory with functional movement to is just you know, we're athletes were all human athletes, and so what is going to make us the most functional as a human athlete specially since we're sitting a lot at our desks. Even if you're at a sit stand station, you're still sedentary so functional movement is about making us ready for operating the three dimensional world. We all have to squat every day. We all have to pick things up everyday so functional movement is basically doing things in your fitness regime that will apply to real life. So standing in front of the mirror still doing bicep? Curls not so functional but deep squat with an overhead press. Now, that's a functional movement that applies to live. That's what that's what kind of space. Yeah. And then if you're not able to do that, then, you know, pre habit rehab training to get your body to. Point where it is mobile enough to to do those functions basically like making your everyday comfortable. And so that you can get through the day without aches and pains just democrates than even maybe sensible increased performance to like, more productivity in everything. If if you're more funk leaks paid on aches, you'll lose time. Definitely. All right. Well, we talked about this on the show a few times, and you know, this Sinali since you're the green Queen. The number one thing you can do to reduce your carbon footprint is d to plant based diet you can actually reduce your carbon footprint by seventy three percent. There's nothing else. You can do that's going to reduce it by that much so start there. But are what are a few other things that folks can do to reduce their carbon footprint starting right away? Other some things that they could less stuff by less stuff. I mean, that's seems so obvious. But people don't think about that. By let stuff stop by stuff. You've got everything you need most of the time. Yes. So definitely if we want to get if we want fast fashion and fast, consumer products to take to get to decrease we need to stop buying it and asking more it also most of the stuff we buy we just waste. So if you really are a compulsive shopper switch from buying in the linear economy to buying in the Cirque. Economy by secondhand by reused by pre loved there is more than enough to go around. And specially in Hong Kong, it's amazing. How much you can you can get if you're a new mom a new parents. Or if you're even if you're looking for a car, or if you need clothes of so much that secondhand met him great quality, you do not need to buy new. So just say, no to the malls. And stopping I also truly believe that buying things is absolutely not the way to inner happiness in peace. So I think that if you buy less you actually, improve your mental health. Interesting interesting. So we we all we have too much stuff. And we we we we buy too much, and it's this Mt pursuit where you know, the the wonder at buying something new lasts like five minute men, boom. The utility has just sunk into the ground. So it's a waste and. And you end up with all this stuff that you don't need, and it doesn't make you happy. And you know, there's this huge trend going on right now. Minimalism in your in in our in our home spaces in our off. Everyone's trying to declutter ride Japanese lady Murray condo with her con Marie all of that in. What is that? That is that is recognizing that stuff has a sort of a physical weight. But also, a mental wait. Right. So so your brain is like sorry to interrupt you. So your brain is with all this stuff. Yeah. It's like storing spot for it. It's like, okay. How this now? I need to compartmentalize this here if that's not there, then it's just like liar spas, so such clean spaces. Yeah. Why are meditation centers there? Okay. Yeah. It to all the great spiritual traditions of the world say they go in, you know. Less stuff. Be acidic. Have you know, you don't things are not important. But there it's also linked to the fact that if you want to reach a more inner calm in within yourself. You do all this stuff all is clutter makes you makes it hard for you to focus so start with just being aware of whether or not you're sort of cereal shopper, and maybe bring scale that back a little bit. I'm not going to buy anything for a month for Monica. I mean except for food, right? Okay. Yeah. I've seen sort of extreme cases. Like Lisa who's on the show, owner of confusion plant based restaurant. She's down to think twenty five articles of clothing, which to my wife would sound like a crazy thing. But I'm sure at least sort of worked her way to get to that. And then I think I've seen somebody else they did like a one year challenge. Yeah. Yeah. Profiled her on. Yeah. Yeah. That's where I saw that. Okay. So one year. No new clothes, right? Live people doing that. That's cool. That's really cool. It doesn't mean. You can't look great run take pride in your in in your fashion sense. It's just you are not putting anything new into the economy. You're you're going into what we call the circular economy where you're constantly keeping things in use. But that's one part of it. The other part of it to me is is the mental aspect that. You are going to feel lighter. You know? There are studies that show that in clean spaces people work better. Yes, they have higher outputs in their jobs. So I mean, just think that shows you that we all are, you know, weighed down by our stuff, mentally as well as physically so I've I've never heard of anyone who sort of declutter cluttered their life in gone minimalist and been unhappy never done that. Nobody says that funny at dodge. I regret going to the gym says, no one, right? The same thing. I regret going minimalist says no one ever, you know, it's it. It's it's it's a positive thing and it so it's a real easy. Roll him by less stuff. Okay. So Beila stuff. Go plant based anything else easy that you can think of for people to to start with. Well, obviously, if you're talking on the fashion that we are in a very fashion Centric city, try to choose secondhand Canadian that is part of the buy less stuff, but we can separate it out. Get out on the get out on the trails like go once a week for a hike. Again. I go back to that. That is going to connect you to nature which is going to connect you to your health and the planet's health right because until you make those connections. I'm your it's not you're not going to be motivated to do whatever it is you need to do to stay on a plant based diet or consume less right. Yeah. That's true in DOE. Do a beach cleanup. Yeah. Yeah. That's that's an easy one just do one beach cleanup. There is no chance that you will do a between up in not come out of that going. I need to stop. Yeah. That's true. That's true. I mean gosh. And how bad was it after our? Typhoon excuse me. Yeah. That was who Stanley because we're so exposed down here on the south side. It was just upside down. I mean, it was really car tires in trailers and plastics glory. I mean, it was yet to your point that that's still there. Yeah. It might be moved around or cleanup. But now, you know, most people who are in the, you know, the anti plastic brigade in Hong Kong, they'll tell you that the plastic is actually deep in the sand. So we're just like collecting the flotsam that's coming from the water. But what about the stuff that's in the beaches? So an easy thing there. It sounds so obvious, but I see people drinking out of plastic water bottles every day. So just get your own lease water bottle and carry it around with you every way I have this great example of my of my husband because people don't not everybody wants to be the voice of a movement. It's not easy. Well, it might. It's not just that. It's not easy. It's not everybody's inclined. Other people are doing other things. Sure. Sure. My husband is not looking to be the voice of the plastic free movement. However. Thanks to obviously being married to me. He got himself a reusable coffee Cup from Starbucks and people at work started asking him. What is why why what's this Cup? I'm bringing my own Cup. We get a Cup of coffee evidence Starbucks. So why would I waste the the the single use Cup? I think it was his boss or his colleague said, oh, oh that sounds smart. I'm gonna get a Cup. And then I think the boss said to the whole team. Okay. Everybody has to get a couple of. I'm not buying you coffee. Before you know, it just ringing reusable Cup to work has converted x number of people. That's really cool then have done the same thing for their circle. So again, this is not somebody being an activist. This is someone bringing reusable Cup to work. Absolutely. I love that. I love that. Yeah. It's not in the same way that your son. Was it your son brought back the said that his teacher said stopped using zip lock. And eventually you're going to go into reusable zip at blocks. And then you're going to never have ziplock bags again. Then how many you're gonna say? Yes. Absolutely under his family. Just our family doing her own little thing. That's really cool. Yeah. To your point. It's not like marching down the street hitting people giant, sir. Loudspeaker? You don't have to be person at all you can be quiet and just bring a reasonable Cup to work, quiet, powerful eco warrior. I like it has good. Everyone's nico. We're in their way. I want to talk a little bit about your show. I listened to the it's called zero waste journey. It's on I tunes. Check it out. Google all the all the platforms. This one you did it was called fashion waste in the circular economy. I I admit I didn't really know what the circular economy was once. I started listening to made a lot of sense has taking all kinds of notes throughout the show. And I don't want to steal your thunder. But some of the things that I thought were really interesting. So this is here in Hong Kong. No sorry globally. Three fourths of our clothing ends up in landfills K crazy here in Hong Kong one hundred and fifty tons of clothing is incinerated or put in a landfill daily hundred fifty tonnes that's a lot. So Edwin he's with Hong Kong Rita. He's doing all kinds of really cool stuff with with his projects. And in his lab if you will. And so one of them was there taking clothes recycled close, they're breaking them down and getting all the different five or so, that's I guess the hard thing is if it's a piece of clothing, that's like cotton and polyester they actually have to separate those they separated out and just make really cool yarn that people can use that's pretty swim. They along with the H M foundation and the Nova tax which is Nova Texas. The is Hong Kong and Asia's probably biggest yarn company so all three of. The and then Hong Kong Rita is supported by the Hong Kong government. So it's the Hong Kong research institute of technology textiles and apparel. So their job is to kind of advance the cause of innovate with textiles, which has Edwin Edwin their leader in spokesperson, and then you've got the H M foundation who has made it their mission now to really address the problems of the fast fashion supply chain. This is agent him the big yes, h m the bake. So if you listen to the past Hannah, Holland was there. She's the head of sustainability for H M in Hong Kong in greater China. Super fantastic lady. I mean, all that was a really all star panel. As to be honest. They all are that one of the reasons I think you you asked me why did I do this podcast? It's just another thing I have to do. And and I have a lot of my plate. So why and it's because when I realized that the zero waste concept an topic had become so attractive unpopular. I realize, you know, everyone in their on coal was saying okay here here you need to use a metal strong set of a plastics raw. And that's great. That's a really important part of the conversation too. But I realized that there wasn't enough go of going deeper. So the podcast to me serves to have a conversation with three experts the and who are really leading in their fields on the topic. And I try to get different points of view. And we go deep we're not just saying, hey, use a metal strong run your explaining. You know, what is the first episode was you know, what is this plastic problem? Why do we have a plastic problem in the ocean? You know, the second episode was how does this recycling Hong Kong works, and that was really interesting because we had an NGO fellow. We had a a social enterprise that that recycles, right? And then we had. A government. Representative. Well, the district councillor. So he's elected for his for his for his district. And you know, it's amazing. How deep you can go with people who really are experts. Yeah. So that's the point of the podcast. It's to really go one. I love audio. And I was inspired by my co host, Regina Largo. Who does the hashtag impact boss cap podcast, when she's the one who really made me believe that, you know, Hong Kong could have podcast and people were interested because I've been listening to podcasts before from the US from the UK. But I didn't know that I didn't know that there'd be an audience here. But when when she inspired me, I thought, okay, let's go deeper and instead of doing this like zero waste digging. With with words, let's try audio and it works really well. And it's it's a really, you know, there's an organic feel to the to the dialogue. Obviously, there's some preparation, but we also allow the conversation to go where it will go. So a lot of great stuff has come out of that. And. Then episode four was about food waste. Yeah. That was really interesting as well. And then finally episode five we were doing fashion ways textile waste, and really what what one of the main topics during that episode was about Hong Kong's. First recycled yarn mill which has just opened in. That's what they were all talking about those, and it's really interesting to have against we had three different stakeholders. We had Edwin who's from the innovation side with with there's some government backing behind what he does. You know, Hong Kong Rita is sort of somewhat sponsored by the government. And then you've got Hanna who's working for the biggest fast fashion company in the world. And then you had Sarah garner who was a who's the founder of retail. So she is an example of an entrepreneur who is, you know, innovating in the way, she's doing business. So she runs this platform where you can resell your luxury kids clothing. Wasting it. Right. And she there's a whole story on how she doesn't. She has a really great job. I think she's created a huge market for herself. But again, those are three different ways to solve the problem. Right this. And that's what's really important to me. For each episode is to show that you need different stakeholders to solve a problem. Yeah. It was really interesting, and I appreciated the content that each one of those guests provided and I learned a ton. And I think it was an hour. Maybe just a little bit more. But to your point like this audio long form that sort of popular right now, it it gives maybe your reader won't read more than eight hundred words, necessarily, but they'll go listen to long form because they can listen to the show while they're doing the dishes or long or whatever. So I think it's great that you have that as an additional option for people to go deep rights only grand right now, I'm doing the series on euro as but I think I will explore other. Other other topics. It lends very well to profiling interesting people audio does. But it's it's super important for every every episode to really see how different people are tackling a problem and to show the collaborative nature of our global fight against climate change, and environmental destruction all of it. We can't do it alone. No, no. We need governments. We need private industry. We need NGOs. We just need people to to be inspired really just generally be inspired, exactly. Which is why for the food waste article. I had the writer the food writer. Ginny slang Hayes who is really passionate about food ways. And she's you know, if you look up food waste and Hong Kong, she's written so many of the articles and she's brought it to people's attention. Because at the end of the day. It's great. If people are doing stuff in their labs or in their charity offices. But we the public need to know about it. Yes. So she fulfills an important role, you know, along with we had daisy from from Hong Kong Baptist university whose basically Hong Kong's foremost food waste expert. She's just got awarded a Fulbright scholarship and was just in Massachusetts for a year doing research on a food waste platform solution. Oh, that's awesome. Oh, go listen to all of the episodes a couple of things that I took away from from this, the fashion waste one was obviously we are putting way too many clothes into landfills. And you know, the solution with retitled is great because how much of that has kids it because they're growing so dang fast. Yeah. They don't last long tear through him. Whatever makes me crazy all the kids staff. One of the other things that Edwin at Hong Kong Rita was working on that. I thought was just amazing. Remember how he was talking about how they're creating this polyester out of food waste. That's so cool. So food waste is a huge problem. It's like tackling two birds with one stone. We're handling this issue with food waste and making new clothes from from the importance of having multi multiple stakeholders in this question, and and the collaboration operatives because it's all linked. So this is polyester that's not plastic based this is polyester from. I think he was saying that they actually. Break it down, and and it's amino acids and sugars, and they feed it and grow it. And and it's totally plastic free, which is really cool to it's nice to recycle plastic and a new clothes. But it's also nice to tonight. If you saw, but we just did a profile nece a wonderful Indian start up called him ally. And they're making coconut leather all in leather made from the waste of producing coconuts. Yes. Like, those shoes are really cool, isn't it? So and then you've got the wonderful Spanish lady who created Pena tax where she makes pineapple leather from pine up away from the pineapple leaves? Let's incredible. Yeah. In the Philippines. So, you know. There are other solutions out there, and it usually nature. We're actually at a spot now where it's not, you know, ho- home. This is cool stuff. Like, it's a cool company. Yeah. Twenty twenty four they said that all their shoes and apparel. We're going to be made out of recycled materials. Wow. That's that's I mean, how many they've shown a million pairs of those shoes with the made from the plastic bottles. Oh, yes. That's right. The whole upper is plastic. They're putting it on their boosts platform. Let me their stuff going on. There are solutions we have to buy into them. I mean this week was an exceptionally exciting week. I don't know if you saw my editor's letter in our newsletter yesterday. But basically, so obviously Davos has been going on the World Economic Forum Davos, and a huge announcement was made that about the zero as movement. So this this this company source social enterprise called the loop. While actually they're they're original companies called Tara cycle. But they created this loop platform, and if you saw this so they joined up with major food companies like Unilever, Pepsi. I mean, sorry Coca Cola Procter and gamble. Nestle. All the big food all the FM CG companies. Right. And they convinced them to get involved in this circular packaging economy. So now instead of getting your hugging dust in a. Non in a single use carton. You're gonna get it in a metal container. And the loop is going to deliver it you're gonna order. It online loops can deliver it, and then they're going to pick up the packaging and put it back into re-use and they're doing this for laundry detergent for snacks granola for oatmeal. Like all your favorite brands are involved. That's real they're testing out in the New York area. And in the Paris area in France. Because I believe part of the team is front and this is going to revolutionize the world. Really cool. I mean, and what does it show? Why is it such a big deal because one it shows that there is a huge knowledge. -ment from the big brands that recycling doesn't work. It doesn't work right? Only nine percent of plastics worldwide recycled nine I had no idea. So why we cycling is not the answer. So this is an acknowledgement that the we will not conquer this problem. Recycling. This is a structural change in how we approach the recycling 'cause everyone's been saying recycling is the twenty right, but it's not working right to it is a huge acknowledgement of people like my readers who have been demanding for other solutions who've been going who've been shopping in bulk, you know, a lot of the FM CG companies are losing their customers to stores like lives zero or Edgar or what have you or stores where you can buy plastic free container free, right all the consumers that have been advocating for that and putting their dollars. Elsewhere have had to have caused all these FM CG companies to think we need a different solution. We're going to lose all our customers. Yeah. It's ten years ago. Maybe even five years ago, sort of more of a corporate social responsibility to, you know, make themselves. Look good. Maybe they had a good hand. Good PR. It's not about that anymore. It is if not the social media, you will be called out immediately us. Yes, you're you're really shooting yourself in the foot. If you're if you're not doing some of these things to make your company, more green. I mean, you really will just sh she yourself in the foot. You're gonna be toast. Exactly. So this is huge this. And this shows the power of the most important thing you can do which is vote with your overthrew dollars. Whether it's not using that dollar at all so not buying stuff or whether it's using that dollar to support brands products companies that have their ethics in check weather. It's from an environmental point of view from a from a Hugh. Point of view, right? You should also care. It's not enough to care about the environment. You also have to care about the workers that are making your products. You know? And you have to care about your health. Like the product has to also be good for your health. Absolutely. So. Yeah, that's it's it's it's an exciting time. It's an exciting really exciting time. There aren't solutions you I mean, maybe it's just because I'm really excited in studying this a lot right now. But I feel excited to continue to do more. You know as a family unit in. I mean is is it normal to feel like this like energy and excitement. When you're I think, so I think that you you mentioned the word euphoria. I is a you for it it to me, it's like everything lines up because you're in a way, you're sort of you're at one with your your destiny to be a human that is engaging with the with the world around you. Yeah. Yeah. Absolutely. The balance it's different way of saying it. Yeah. I'm glad that we talked about how it's it's a environmental. It was literally a wellness dimension. In order for you to have your. Your energy in each of your dimensions in check, and you might be really strong and physical, and you might be really weak in environmental, you that means you need to put more energy to that to become more balanced. If you think of the wellness says as a wheel and each one of these dimensions is a spoke, you may not necessarily need to put as much energy in some of the other spokes. But if you're not putting any energy into that. Then you're definitely going to be out of balance. Absolute maybe that's where the energies coming from for for me is is that you know. I'm just I'm putting more energy where it needed to be. So before we leave the clothing couple of things that came out of that show. So we talked about H M. I didn't know like every single H M store has like a a collection been where you can take. That's really really great. And then are has them to Zara to. Okay. And so by twenty thirty they're saying that every piece of clothing will be from recycled or sustainable source. I know sustainable, isn't as great as as recycled. But there. The really for brand that big if you think about how much product they put out twenty thirty. That's a pretty aggressive goal in aggressive goal. And it's I mean Hannah spoke ferry very inspiring on their behalf in the show. You know, a lot of people did contacting any there are there's always going to be specked skeptics right at the end of the day. The numb the best thing. Yes. In a way would be not to buy. Yes. However, the mind shift that needs to happen across the world for no-one to buy new clothes. It's probably a bit daunting at the moment. So we do need other solutions on the way solutions. Let's call them while I think it's good that there's sort of high fashion recycled. Brands or companies, I guess she should say like they focus on getting, you know, like the bigger name brands and bringing him back in after you know, somebody's used the price of sort of gently used really vintage pray loved all. Yeah. Yeah. I think that'll help a lot branding of it. You know, I think a few years ago in Asia, the idea of wearing secondhand clothes was sort of the idea of felt like it was for people, maybe who didn't have any money ripe. So with something that you wouldn't do the whole point of having money is you can have new so divorcing that concept that you know, the best is new. Yeah. It's it's about at its covet like to covet that to covet newness. And and lots of stuff, we, you know, there is a mind shift happening there. I think it's I maybe not the right term. But it's almost seems like a cool factor. But it doesn't seem like a cool factor. That's gonna wear off. It seems like there's this huge. Growing awareness. Now, it's almost like people that said plant base is just sort of a trend. No, it's a it's a big train. That's getting the trend. But it is not only threatened, right? And also it's a trend that we need. Yes. So if it's worse quality, let's call it a trend. No. But people the millennials and generation Z have changed. The status symbols. It's not the same thing. It's not a big house than you know, five cars like as many closes you can afford. You know, convenience food millennials in general Z they demand. A they their status symbols are different. It's you have to be conscious. You have to be friendly. You have to be plant based you have to really consider have to be ethically. Minded you have to support brands that have social missions. So what what does that coming from? You probably have a good theory on that is it from our education system, and they came up in that and they had more education about eco friendly. Was it information that's available now to us more readily with you know, in the palm of our hand, we can see everything that we need. Why isn't that permeating into our older generations though, I think it is permeating? But why is it why the young well? I think it was the convergence or the confluence I should say of the fact that the eighties and the nineties and the generations that came before manuals really kind of raped the planet, and then that coupled with the arrival of social media and the internet and dissemination of information at warp speed twenty four hours a day has created this opportunity for an awareness shift use in. Okay. Well, we've you know, these factories are destroying the planet. Climate changes is real, you know in order to eat cheese. A cow has to be impregnated twelve months of the year and her baby calves has to be still away from her. I don't think the people knew that fifteen years ago. I don't think there were there wasn't a platform like Facebook Instagram where you can see the videos of this of of said cows. Or of the chickens cooped up or this is only really become mass mass knowledge in the last five ten years. You know, so definitely it's those two things. I always joke that vegetarians are persona. Non grata say I was find it so funny because it in the seventies being vegetarian. I mean that was the vegan this vegan term wasn't such a big. It was your vegetarian you're the hippie. Right. And now, if you're a vegetarian, you know, it's sort of like will why would you be a vegetarian? If if you care about animals, you go all the way. Yes. And sometimes I feel like vegans give more of a hard time to vegetarian then to the mediator who eats determine one's a day, clap, clap, clap, your amazing. That's great. You know, but vegetarians are like oh, pick a side. That's true. And it's just it's so funny. It's the that's thirty word, you know, even in searching, nobody wants to search at tents all about vegan puppies interesting sound vegetarians, not even coming up anymore. But obviously, what's the, you know, it used to be that why was vegetarian eating eggs and cheese because we didn't. I don't think there was such an understanding of what industrial dairy and industrial egg production was involved. I also truly believe that forty fifty years ago. It wasn't this bad. We weren't mincing male chicks at you know, when in order to produce our eggs, right because the just we just weren't trying to feed as many people either. And we didn't have. Wasn't there? You know? I mean, but obviously the world has changed now eating Darren eating eggs is a very different choice than it was forty years ago twenty years ago, but if you have to see the visuals are super important to get people to change their minds. So I think the fact that millennials and gen Z lists generations have such access to their life is very visual. Everything's on the screen is very digital Facebook Instagram Pinterest on the internet has made them. You know, the power of a visual versus reading thousand words, it's true. I always faster. I always say to that. You know, you're never going to change somebody's beliefs. Even if you're the give the best speech in the whole world, you might inspire somebody, but they're not going to change their beliefs unless they have a different experience. And so whatever you can do to push somebody just that little bit handle. It is to have that experience. Yeah. The visuals of Instagram and Facebook make that very, you know, you watch one video. I remember my mom is seeing the video of the diver in Bali with with all the plastic that went around in twenty seven twenty teen. And that was it so one video because okay, I get it. Now. This is a disaster. We have to stop. I'm going to stop using plastic. That's awesome. I could have said how many ever speeches, but one video. Yeah. Yeah. And it's the same when I saw what was really happening to cows. It really I didn't understand about the cheese before, you know. And that's another thing it's important to be kind to people and to understand that everyone's on a different part of their journey. You know, and there's no better than anyone else in Noche shaming. And no, no no name calling. You know, people have to get there how they get there. And they have to open their doors as in. When is right for them. My friend Kristy. You know, she's good friends with us. And I I went plant-based five years ago and. Her and her husband gave it a little go, and it didn't really sit right with him at that time. And so, you know, there we go on family vacations together and all that kind of stuff. So they are around my plant based nece all the time. But she watched the let us be heroes. And she's like, okay. That's it. I'm I'm switching. I was like man, I'm not as inspiring as let us be heroes to your point. I mean, it's a great documentary because you punted the seat. Yes. Yes. Just making a plant that visual documentaries have a huge power of of inside and change. But for people to see the documentaries. Somebody needs to point to them. So there's also that so you know, that again going back to those many stakeholders after all the deficit is your is your are your wife and children begin to know. But I mean, pretty close my wife is pretty close. I mean, she eats mostly vegan just because she eats a lot of what you what I am. So if she's going out to a work dinner, she'll have. Meter dairy on occasion, but not very much. So a she's. When you when you try to do it as a family unit, I should say this. If somebody's inefficiencies trying to do it without any support. I think that would be really hard. It would have been one thing if she would have said, okay. We're both doing it together. We're both going plant based she didn't do that necessarily. But she couldn't have been more supportive. Every time we go to a restaurant even today. She's looking at the menu for me to make sure that there's something on there for me. So you know, you can have that support. Even if somebody's not necessarily on the exact same plan read, you know, that's wonderful. To do your kids. Ask him questions about what they do. Like, no dad, we made some cookies at school. But you cannot have any because it has dairy in it, you know, so they're really aware and my daughter sometimes she'll be like, I'm an eat like daddy tonight. I'm going to have some green peas and some corn and apples. I'm going to be a vegan just like that. So I never shame them or push them in any direction. I just try to be a good example. And and you know, if I have a hot dog in their stomach hurts them. I don't say well, see told you. I'd just be like just think about that. How you feel if that's something that's not making you feel good. Maybe just think about it next time. So I don't know. I mean parenting is its own to our show. But I think if you just set a good example and encourage them to eat healthy foods without shaming. It's it's it's pretty much a win. My son is so picky though. It'll be I will be excited for him as taste buds change in east starts to try and more foods because it's pretty pretty tough for him right now. But but that. It is actually now proven that some kids really do have different. They're tasting things differently. I was right. Yeah. It's not just because they're picky eater. He's really actually there are actually phases. You do actually as you grow up develop a bigger stronger taste for sorry stronger. Appreciation for broccoli spinach. Or or bitter, bitter foods are often difficult for children on their younger. I mean, it's not all just somebody being difficult. Yeah. I mean, I think he's a chip off the old block. I was just like that. When I was a little kid. I was if he asked my mom, I was terror. I would just I had like five that I would eat, and I think he's just like me. And if he is then he'll have this sort of expansion or new horizon of foods at about college or so. Yeah. I don't know why I don't know why. But I started eating a lot more different foods in college. I wanna talk a little bit about sort of the equal warrior eco warrior movement, and you know, recycled fashion, and and I don't feel like men are marketed to as much with that just like with the whole Eka movement in general, there's you know, I have a few examples, there's will Patagonia. Everybody knows Patagonia. They're they're really cool sort of outdoor brand. They've said stay on. Yeah. But data's as we talked about they do. Bam sun-dried g star just a few examples, and you know, I think they probably do some of the best jobs of of marketing to both sides. But I don't know do do companies think that males aren't really gonna respond to that type of marketing and advertising, or is it just me and my head. What do you think smelling? First of all, I'm glad you brought this up because I hadn't. Thought about it. So that was me being a little bit gender myopic now. But if I kind of take a step back, and I put on my kind of consumer behavior hat it has to do with the buying dollars in who is responsible for most of the buying choices we make. So that would be women a lot of kind of ecomarketing has to do with. You know, household products food beauty products on kids clothes fashion, and it turns out that women disproportionately in their households by most of make decisions on both those on most of those things. So maybe I'm a little bit of an anomaly. You are. You would be. Yes. Okay. That's probably why you're feeling like I think that's also starting to change. I also think that again going back to generational change gen Z and millennials in their households. There is now going to be a difference might have been definitely buys a lot more of the groceries and on the households of me, he buys all our baby stuff, for example. I mean, you know, it's not I buy a small portion of it because I have a friend who has a business, but otherwise it's him. And and I would think that his father probably wasn't making those, you know, buying those things that's good have been exclusively his mother. So just in generation that's already changed. So I think that you're you're right companies if they're listening need to start advertising towards men more, I think that's a lost opportunity. But I think the reason for that is that women tend to control most of the household spending. A lot of these product categories. And I think there's a way to go about it too. It's gotta have. I mean, it doesn't have to be like the marble, man. But it's got to have like a cool guy sort of vibe to it. I think for the certain type of mail that they might be trying to appeal to. So I don't know what I'm not a marketing or advertising expert by any since the imagination. But I have to bring up the Gillette. Oh, gosh. Yes. Yes. That was what did you think? As a man gosh, you know, I was. Gosh, could get pretty politically here pretty fast. But I think there's something happening to. I think the ad was great. And I think that there's probably a certain population of that really needs to be listened to. But I also think that. Think guys are sort of losing their guy testosterone factor. You know, I think it's there's a lot of things that are doing like why why do we feel like we have to go and do like this. Obstacle course. Raissi's running through the mud and climbing over stuff. It's because we're not challenged that side of us isn't being challenged like that sort of almost barbaric or. I don't know how to explain it. But you know, we're in the air conditioning all day long in the summer, and we're in the heat all day long in the in the wintertime. We're not we're not pushing our boundaries the way that we need to be pushed and aggression build up or maybe shit. Yes. I think it is. I think it is. And so there's an you you think it's a little bit different for men than than for women on this particular part, or do you think maybe women also have their own frustration build out? I think they do too. I think they do too. Yeah. I don't know. What did you think about it? At first, I didn't I didn't think it was such a great ad just like from an ad point of view. Actually, I didn't think it was like so life changing. I'm just talking about the actual advocate the production. I didn't love the production. It wasn't an ad that made me like remember that ad of the girl the Nike girl. She's running. I forget anyway, there there have been ads where I've watched them in the visual and production point of view. They've arrested me that wasn't how I felt. But then I felt like it wasn't really geared at me. I don't I didn't really. I see why people thought that it was a. It was a bit gratuitous in the sense of will Gillette suddenly turning around. But then I put on my more cynical hat, and I go will everyone's talking about them. I mean, no one has forgotten. Everyone has now is now thinking about Gillette. So it got it got the job done. Yes. But do I think the Gillette has the same track record as like Patagonia on the environment, for example? No, that's true. And people did comment a lot that compared to the Nike ad which used them. I'm having a brain blank. You know, the footballer who won't meet who who won't Neil. Oh, yes. Yeah. American. What's his name? I've just blanked on his I normally no it. But so that add to me it was much more powerful. Right. But Nike for me Nike's brand identity and the ad went much more together than Gillette's brand identity and the ad. They did. But at the end of the day, if it's going to encourage certain men to kind of see, you know, push themselves to be compassionate to the experience of the women around them. I'm all for it. That's a good point. That's really what I'm looking for out of that. Yeah. I'm sure, you know, raised a few eyebrows. And made made people think so it definitely made people mad ten is always the kind of thing that gets the most attention. So it'd be interesting to be a fly in the wall in the meeting room when they decided like, I would I'm actually more interested to know. What did they think was going to happen versus what happened? Well, are they pushing for that actually interests me, I think you're right though? I mean, their main objective was almost sort of click betas in the sense that you know, they got everybody talking about Gillette. And and you know, I mean how how that was like early morning thing. And then it fades out I was like weeks and weeks that it's that's been talked about. So we're talking about it now. Yes, we are. I want to talk about your predictions. So I didn't know that you are like crystal ball predictor, but you actually pretty spot on for your prediction. So for for for two thousand and nineteen actually you had some predictions that came truce, let's start there. So two thousand eighteen you have I think it was a ten or eleven different predictions. But a couple that I think you're really really spot on where you predicted that plant based meat and seafood, alternatives wore will flourish and that plastic free living will become the norm. So I mean, if you think about beyond burger and impossible they were around before last year, but they like expect Eleni was the year own plant protein alternatives. Yes. Yes. So eight is the question. How did I know? Yes. It is. Well, I mean as the editor of green Queen and as as green Queen I get access to so much information. So as there's a lot of incoming information one two, I'm a ridiculous Lee obsessive reader, I mean, I may be read three hours a day at probably at the expense of my sleep. And three data. So we have access to a ton of data on green Queen what our readers searching for what articles are clicking getting the most clicks. What are people searching on Google to find us? So with all of that together that sort of? That's my crystal ball input. Oh, I see. So I see where it's going. So I knew in October twenty seventeen that two thousand eighteen was gonna be the euro of the plant based went mainstream. And I also knew that zero waste was gonna take off because of the data. And because all the information that I was getting from you know, I find out before anyone else. What businesses are are being launched? You know, all of that. You know, what products are coming into the market. I usually get an insider's view to those things. So I tend to also meet a lot of entrepreneurs that are just starting out tight. I know we're we're the the mind. Where where the attention is. And so that's how I that's why started doing these predictions a few years ago. Just say, you know, this is what's coming in people love trend prediction there from and and part of it is also data. So it's not completely just is not kind of what Sonali thinks, it's okay. What's happening in the world. And how can I cement this into discrete categories? Yeah. You do it. Well, it's it's it's a fun piece. So go check out her twenty nineteen list. I wanna share if it's okay with you. I want to show a couple of of what you were predicting for this year. Especially after listening to your podcast on the fashioned one. I really think the circular economy going mainstream is is is definitely already right? Because the loot was an out yet. That's a nice quick. Check him. Alexa. Yeah. So we went from zero waste to circular economy. Right. But can tell everybody what that means really quick. Just make sure understand the year of zero waste is the year that people got sick of all it's really more the year that plastic single use plastics became unacceptable. So I I think twenty eighteen was the year of raising awareness. Why are single use plastic bags? What is plastic doing tore environment? There's the solution called living zero waste what does it mean. Ongoing Camden ziplock bags in in your year, view prediction there. So. So so that's what twenty teen. That's what's happening there. But twenty nineteen let's take it a step further. Right recycling is not working right now. How do we how do we close the loop instead of in this concept of the linear economy versus the circular economy? And that's that's where shift is really going to happen this year with this big announcement being the first one the big trial from some huge companies in two major metropolitan areas in the world. And eventually, I think it will go to the whole world. This is it's a test, right? Just announced but on quite a few products and many brands, but what it's going to show. I think is that it works. Basically, we're going back to the milkman. That's really what's happening. Right. And it used to be sort of a boutique thing like I think food craft here. Does this worth you did like a bottle of their homemade awesome almond milk? It's really nice glow. Glass jar, and they give you a little cooler, and when they come to deliver your next thing you set out your other one and even food craft wasn't doing that two years ago. Really what's last year that they launched? So you really were on that. Because there's also demand, and there's an understanding that they also have a role to play great. They also have a deal with live zero which sucks their products that you can return all the jars there, and then they go back into production genie juicery, switch to from plastic bottles to or plant based bottle plastic to glass bottles this year, or so and you can again bring all your your glass bottles back in. They will put them back in production. They call it recycling. But really, it's reusing that's circular economy. So I think the packaging wise circular economy is really going to take off. We're gonna realize let's go back to how it used to do things and stop wasting. And why do we need to make new packaging for everything we consume Josh? Yeah. That just that alone would be a huge chunk of our waste if you look at what's in the pollution. Polluting the oceans, it's all packaging a lot of packaging when it's not fishing that whole other competition. An of course, most of the pasta pollution in the ocean is the fishing nets. Which is why? You know, another thing that I think is gonna get bigger is the the fight against eating seafood. Because I think for a long time, the the seafood industry has gone way with okay, we'll as long as it's wild cod or it's ethically. Caught or as long as sustainably source or as long as it's like, it's farm, but it's like sustainably farmed. But I think an I felt this for a long time. So I've not eaten vici- the only fish that was still eating until recently, we're anchovies. But basically all other fish, I really had stopped eating because I also know way too much about about the fishing industry. And it's it's quite it's quite scary. When you start getting into it. But I think that for most people there told that fish is healthy, that's those amid the the main message that has really succeeded over the last ten years is someone has gotta make a threes in it's healthy. So everyone's eating salmon. Meanwhile, salmon is maybe one of the dirtiest fish you can eat. It's also one of those unsustainable fishing can eat even the farm ones. So that I think is going to be a huge. Topic this year? And I think there's also going to be a lot of plant based alternatives to fish that are gonna come out shoot flax is a great source of a mega threes. Oh, but I mean like the beyond burglary. Oh, you know, because what beyond an impossible have done for me is they've made it sexy trendy and fun to eat to replace your protein with a plant source, and I think that that's going to happen. So you're saying that you think they're gonna inject these. Lab meets with omega st- just to replace it from that sense. Is that we think I think there's going to be equivalence for tuna for salmon or I'm sorry. Okay. Can it be products that are gonna come out that are gonna make it attractive to ditch seafood? But also the media headlines in the conversation is going to start getting more serious because at the end of the day, if you are anti plastic then you shouldn't eaten fish because most of the plastic in the oceans is fishing. Nets says it'd be like that John tuna or some people are very anti plastic. But maybe they haven't thought about their diet. But I think that connection is going to be made the mix sense. And then sexy products come along to make it easier to make those choices and yet. But I think this idea that fishes super healthy this myth is going to be dispelled. I'm not saying that the fish what isn't healthy in a way. But a lot of the fish. We eat is so. Unethically source. And I mean, you know, there's huge reports on the fact that like a lot of the foreign salmon, that's everywhere it's full of lice and bacteria anything in it. That's a whole conversation. But that stuff is going to become more mainstream knowledge. Whereas right now when I talk to people the average Joe or Jane, it's very much like fishes healthy. That's it. We have conversation will there's a lot of Pesca terriers. Right. The you know, we're going totally against the meat considered the healthier omnivore, diet, mine or another prediction. The commodification of relaxation. What do you mean by that one? So I think fitness and yoga have really taken off in the last ten years, right? I mean. Everyone knows that they that fitness is important most people, try different workouts. You know boutique fitness has really taken off. But what I think is coming is going back to your wellness balance model people have never been so stressed. They've never been so stimulated and part of this digital lies -ation of our lives that were over stimulated. Yes. And so relaxed ation is more important than ever. Yes. And so that's why I do see you're going to start seeing a lot more relaxation James meditation gyms things like sound baths, in type of he'll to Tibetan sound Beth classes, gung therapy all of these kind of ways to really distress in calmed down in lower. Your blood pressure is going to become more and more important as N, especially as we continue to get even more. Digitally connected. I have to agree with that. I think there is a a definite parallel between our continuing increasing use of digital media. And the fact that we're not exactly getting slower with our jobs and with our families, it's always faster faster faster. More more more get to the gym get out, go take such and such school. I mean, it's just it's only faster become slightly looking at your phone, Warren cancer, Email. Yeah. So we're over connected were over digitally stimulated. So anything to your point anything that helps us get into that para sympathetic state, where we're relaxing is is there is going to be I have to agree with this prediction. I think there's going to be a market for the in New York City. There's this place called recover, and it's a little bit more fitness oriented where it's cold Thermo magenta. Nisus and the the boots that help increase blood flow in those types of things with with sets for a performance rolled. But that's going to lead to cause. What improves performance is meditation Milia absolutely in AMI connected. Yeah. And tied in a lot more people are looking at their their hurry variability. Yes. And that's a really good way to look at how para sympathetic you are on a daily basis, and if you're getting, you know, a low HOV score three days in a row, it's in the tank three days in a row. Maybe I need to go do some more sympathetic stuff. Like gratitude journaling like going to one of the things you talked about him do some personal meditation. So I think that's I think that anytime people are having trouble getting done on their own. It is going to become a commodity. So I think that's a that's a good prediction. I'm gonna be one more 'cause you have so many good ones. But one more huge. Absolutely huge right now in the Wallace base is CBD huge. And I haven't tried it yet. But like a lot of folks back in the US have tried that I think the access there's a little bit easier. It's coming here. I can show ready knowing your legal it is it is legal again going back. I we have to explain Kenna. Caterpillar can a bid the Doig you'll oil, right? It's not hallucinogenic. It is not like smoking a joint to get high. So the most people are confused about that CBD sounds like it might be drugs in it's not considered drugs. But it's actually linked to what we were just talking about which is this need to kind of take care of your para sympathetic system. Because what CD oil doesn't a very grant granular cellular levels. Completely relaxes you and so and it relaxes your cells in your your your insides, it's not just mental. It's actually physically relaxes you. So I think there's one it's going to become a buzzword people. Most people haven't heard about it. They're gonna know about him. And then to it's already going to be it's already there's already a lot of applications for it. But it you're gonna start seeing in beauty products and in foods a lot. I mean there you can already by CD beauty products here though creams and stuff like the which to con- calm your body. So that's going to be huge. And then it's you know. You mentioned that people are checking up their heart rate variability, that's to me part of this some the the life hacking trend also was big in that was in my last year, which is this obsession with kind of keeping track of all your numbers in. And you know, the I o t bang where you have all these devices that kind of tell you like how you sleep and how you do this one thing that's going to be big is going to be meditation hardware, O W are no like like vans. You put on your head that track which going on in your rain, fully meditate, right? There's gonna be a lot of IOT. In the relaxation space again going back to the commodification of relaxation. And then the CBD is linked to that. Because CBD can help you kind of lower your numbers and keep you at a at a more, calm relaxed level. And so it's going to be in people are in pursuit of that optimal. Relaxation level, and because it's it's considered part of health now. Absolutely. I think it's exciting. So for Hong Kong, I know in your article, it's technically legal, but at least in I think this was a month ago, or so they hadn't actually worked with any companies to bring it in like it had to be signed off as a distributor or something. Like that. So right. I think that is true. But I know there are still some places you can actually get it. Oh interest. And I I mean, literally two days ago, I discussed a Email from someone who wants to sell CBD products in on Kong the fourth this year already. Oh, wow. Okay. So it's coming. It's coming. It's good. About Hong Kong is you can go from zero to everywhere in two months ago at the biggest port in the world. Right. It's nothing. But it's also Hong Kong is very quick to adapt to training and win yielded took off. It took off everyone the minute someone smells that there's a business opportunity. You'll see will be everywhere. This is a good place to to be a entrepreneur. I I mean when I my company boost is is a Hong Kong limited company, and they do a nice job of for some things like getting a Bank account in Hong Kong that can take months. That's not. That's that's a certain banks falls. Yeah. Yeah. Yes. Indeed. But but starting a business they it is business friendly. It's a good place. Absolutely. All right. I I know I need to let you go. I've had you for a long time. I wanna talk real quickly about EKO warehouse. Tell us a little bit about this other company of yours. Very quickly up suits global trade platform where buyers or entrepreneurs or food manufacturers can look for products specifically certified organic products. So the whole point of the platform is to. To make to to make access organic products easier and cheaper because the more people choose organic, the more the prices will come down and the more. We can have safe agriculturally grown products for everyone. And so it's really for food manufacturers. Because obviously, you you might know that organic has really taken off it's a huge industry an industry worth one hundred and thirty billion dollars worldwide while it's going to be more than triple that within just a few years. We're looking at four hundred billion by twenty twenty three or twenty twenty four. I mean, the organic is is is going Gaga. It's even bigger in the numbers than the plant based movement. But maybe it's lost a little bit of popularity because plot they become so big. But at the end of the day, organic what is Ganic it's a it's a way to farm. It is that helps keep the soil healthy. And we need the soil to be healthy. So that our waterways can be healthy are Eric can be healthy. And so that the food that we grow is. Nourish us, and there's a huge issue now where a lot of the food. We eat is nutritionally very weak. Yes. And that's because of the soil. So, you know, if you believe in organic farming, you you really believe in that mission to to replenish, our soil to re- rehabilitate, our soil through organic farming. And so we created a platform where all the suppliers are vetted. So their companies are vetted and the organic certification is feted. So that you can feel safe when you're sourcing for products. And so we have users from over one hundred fifty countries, we've all kinds of products, everything from dried goods to fresh produce to prepare to processed foods, like supplements or teas or or nuts and seeds in SuperFood. Powders protein powders if huge companies sourcing from us because they want to have safe organic ingredients. Their for their products. That's really great. And he, you know, just honing in on the supplement piece of it. You know, it's not regulated by the FDA FDA in the US. So it's not but in order to have an organic supplement UNITA certificate. Okay. So that part is regulated the organic park. So if if I'm looking at a supplement that says, it has an organic ingredient with the organic stamp on there than it has to. Well, there's a difference between made with organic ingredients, which has not have to be regulated. But you cannot put a seal on your product. And then certified organic that means that the process product has gotten certified. Okay. And we only work with, you know, nonprofit in government label, so USC organic e organic Australia, organic, we don't work with private organic, organic labels. Okay. Void conflict of interest. Is there a benefit as a consumer to go? And like look at do you have like a list of the brands that are on there. To know. We do have is a very useful guide toward. Ganic labels. Okay. But, but it is very much geared to trade since B to B it has to B. Okay. So is the site for professionals in trade people, you know, basically of soon manufacturer. So we have a lot of we see a lot of new brands when they're about to start because we know 'cause they're sourcing products will adjust even as a consumer even though I'm not trying to source. They're just feels good to know that there's somebody out there, helping the, you know companies trying to source products get the best stuff. So that's that's good trusted stuff. Yeah. I think especially in Asia that is an issue. That's true following the paperwork trail. We've we've shut down a couple of companies. Why took people who tried to sign up in their certificate was was fraudulent mess with green Queen shutdown factly. I ask everybody this question. And nobody better than the green Queen to ask. How you find your wellness balance? It can be anything. The seven dimensions. We've talked about. What are some of the things that you do to stay balance slowing to see the trees, which I'm missing lately and then eating food. That's cooked at home. I like that we'd from scratch on time. I'm a cook. That's what I enjoy doing. I cooking. I find it super relaxing. I'm always trying to think of new ways, especially to plump a something. And I just can't think of anything more joyful than to eat really delicious food that was cooked at home with love. That's awesome. What's your what's your a good beyond burgers have beyond burger is nice. Yeah. And I just discovered I've just started cooking with Omni pork than you. I haven't tried it yet, so gut I haven't tried. You know, I was at the airport. Dave Scott on report divvy Yang of a green common has Omni pork in. Oh, it's like a little healthy. Restaurant. That's in the airport. I can't think of the name of it right now. But anyway, they're making like a Meatball sub and they're using Omni, pork and that. But they were sold out of it. When I went to try to get one. So I was like yeah shit. But it's good distribution for Omni park has been amazing. I mean in just a few short months, they're everywhere. And what's great is there in their in a lot of local places, you know, not just pin of western style cafes. It's mostly because what's so genius about on me port because that it is a food that replaces a staple of Asian diet sport. Right. Huge it Asians, use minced pork in their cuisine. A lot more than westerners. Would you know that was what was really I opening to me moving here. A couple years ago. I knew I could figure out my plant based routine because I would cook a lot and figure out stuff when we eat out by just the just the amount of pork that's in just standard cuisine. Here's it's right point is the is the meat of choice, though. That's why he tackled that with somebody park in that was really smart. But it it's. Great product it. I just was cooking with it two days ago in yesterday, which your best Goto dish. What do you what do you like to cook at home? That's the plant based is d-. That's hard. I cook different things every day. That's good. I'm really bad about having recipes. Okay. I'll literally do something. Completely sounds like a real chef then. I just really enjoy it. But what I make most is sort of what I call auto Langi food. So auto laying he's really, you know, no, no, he's a really famous chef from London. He's as Rayleigh. An actually it's his original restaurant partner is Palestinian in. So they they started with the stellian Notting hill in London, and and it's tons of baked goods, but also tons of beautiful salads in roasted vegetables. And he was really somebody that put vegetables in the forefront. He's not vegan or even plan base. But he really elevated the humble vegetables to greatness knife. And he convinced a whole generation of eaters cooks to celebrate vegetables. And so a lot of what I cook is like a like it'll be like a bunch of roasted cauliflower with herbs or a wild rice pilaff and lots of dips like homeless or a homemade baba good news. So I eat a lot of. I like dinners where there's a few things to choose and to make roasted peppers. I'll I'll tend to always have three or four different things going on. And then my husband makes homemade two parties at home. So that's the Indian bread. That's literally just flour and water. And you don't even need to cook it in oil, you just cook it on heat. And so that would like a bunch of salads and dips. That's that's our staple. That's awesome. You know, what I like to do? I have my it's pulse. World-famous cashew dip. Ooh. So I'll it's like it's one of the things I missed when I went vegan was like, it's disgusting. But you know, you would get the velveeta and mix it with rotel. I mean, I've tried it only ones. It was good. But I know most of my American friends grew up with some. Yes. So the seven layer dip exactly you knew you're watching the ball game. And you're having some of that dips are all all about dips Goss's. So how do you do it? Well, it's very simple recipe. But what I like to do is is make it and bring it to a party, and they may or may not know that I'm plant based. But I'll bring it and I'll just like what's this? Let's just try it and see it's got a little spice to it. But if you like spiced, I think you'll like it all that's really good. What is that? And then I'll tell him that's cashew cheese like, what's cashew cheese. And it's like, well, it's doesn't have any dairy. And it's just cashews and actually put missed that rotel, which is just peppers and tomatoes. And I so I put rotel in it and some spices. And of course, the key ingredient to make it cheesy is nutritional yeast. Yes. And it's fantastic. And so it's kind of fun little way to get people. Maybe somewhat interested about plant based. Yeah. I love it. You've just reminded me any to get back into making cash you depths. There's many types aren't there. I used to do that. Actually, I used to bring them to parties too. But now, I don't go to that many parties. I haven't newborn that's missing slowly makes them for me cash. She was just there the best. They are because they knew a lot of the best plan. Cheeses are cashew base and elect cashew milk to it's just a little bit more creamy too. So I like to have that weight little spot can be town called Infinity see where they make their own homemade cash humil- checking us it. Like, if you get a nice, golden lotto or something see I'll just ask you questions if I ever need an idea for something. You're like the pro Hong Kong pro absolutely will only thank you so much for joining the boost health podcast that I had a lot of fun. Thank you know, you gotta get back to your little baby. It's been such an honor. I've had such a good time on this conversation. We've covered a lot of debris. Topping we have we have. We had our list of things that we wanted to talk about. I think we did a good job covering everything. We'll have to have you back on again sometime. There's a lot of stuff I still want to tell if you about. So we gotta talk more about the rest of the two thousand nineteen predictions is the what we could we revisit in a few months that's going on. It sounds good. We'll thank you again. Appreciate it. Thank you. Thank you very much for listening to the show today. Also, thank you to Sonali Garris for joining me a few things you can do to help out boost health if you'd be so kind please subscribe rate and review the podcast and your podcast app. Leave review on the boost health Facebook page subscribe to the boost health TV YouTube channel and follow. My boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time this pulse. Amberg for sinologist, saying goodbye and find your.

Hong Kong green Queen Asia founder and CEO Edwin Edwin Nico Hong Kong Rita Hong Kong Rita Sonali Rebecca Queen Sonali Garris Queen wind Sonali Garris Sonali Figueras writer Sonali H M Cup