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Micro wisdom delivered to your ears every morning in voice notes ranging from 3 to 15 minutes long. Wisdom on how to live a healthier and more fulfilling life. Every podcast will ground you in the present moment to ensure you know what's important, the here and now.
Good morning, everyone. Scott back here on the podcast. And again, probably gonna talk about stoicism, muscle health, fat loss, mindset, who knows what we're gonna speak about today. But when it comes to our view of kind of the process we're on, all of you now are thinking, right, I'm on this path to ideally, most of us are thinking, want to get fitter, I want to get healthier. So one, I can age better for sure.
Speaker 1:We all want to be active and young as possible as we age. We want to be there for our kids and grandchildren, or if you don't have them, trying to be there just to enjoy life. You want to stay cognitively sharp. That's one thing for sure we want. We want to look good.
Speaker 1:We want to look as good as we can. We want to maximize our potential. And we maximize our potential when we're feeling confident, we're feeling strong, and we're in the zone. I was helping this woman from The US. She's like this kind of outfit specialist, Alison Lombat is her name is.
Speaker 1:She's got a company called Outfit Formulas, and she was basically a big consultant for a bit. And I was looking at the data. We looked at some analysis on why people use her app. It's mainly women 40 who want to dress better. And when we look at the data, you think, okay, people just want to dress better.
Speaker 1:No, listen, the reason people aren't dressing better or utilizing their wardrobe is because they've had a change in their weight recently and they think, I'm not going to buy new clothes or look good now. There's no point because I'm going to lose this weight soon and then I'll buy clothes and I've lost weight. But they never get around to it. Right? And when they do, they lose and gain it back.
Speaker 1:So they've got this kind of like in the flux zone of low confidence because of their weight or changing their weight recently. And it means that they're not dressing how they want and they don't like it. That's the number one reason. So when we're looking at weight loss and gain in our body, that impacts so many parts of our lives, we don't really think about day to day. But of course it does.
Speaker 1:This confidence thing. It comes back down to this confidence thing. Can we be confident even if we're not at our best physically? Yes, we can. And I think that's a mindset thing.
Speaker 1:But at the same time, have to accept, no, no, I've more confident before when I was maybe fitter, when I was going to workout classes, when I was eating better, when I was getting up a bit earlier, of course. Those are obvious things. So when we look at our plan and we're looking at what we want to do, if you look at the research, protecting muscle is one of the most important things we need to think about. We don't think about it enough because we think it's just muscle bodybuilders. No.
Speaker 1:If we want to be sharp cognitively, looking our best, healthier, aging better, all of that, it comes down to can we hold on to as much muscle mass as we can as we age, if not gain some so that we are the sharpest and we look. But your body shape changes with your muscle mass, right? You can lose as much fat as you want. If you lose in lean mass as well, they call it skinny fat. They call it scientifically sarcopenia.
Speaker 1:You know, you can be actually overweight and low muscle and is obese obesity sarcopenia is one of the, you know, one of the things that the Cambridge professor Nick Weirham is really worried about. It's kind of like this, like, losing muscle and weight, gaining all the weight back, knocking in the muscle back, rinse repeat, you end up with less muscle, more fat, and you're kind of like obese, but then no low muscle at the same time, which is like a really bad combination. Does that make sense? So when we look at our plan, we need to actually think what's important on our plan. The importantness isn't speed because we know if you lose half a pound to one pound a week of fat after one year, that's 52 pounds In two years, 100 pounds right?
Speaker 1:Most of you won't need to lose over 100 pounds. There'll be some people who need to lose 100 pounds, some people 150, some people 200, two fifty, of course. But in general, most people are in the kind of 10 to one hundred pound range, which means one to two years. You've been trying to lose weight. And in the research we did on slimming clubs, you've been trying to lose weight likely for twenty years, twenty five years, ten years, a lot of time.
Speaker 1:So when you look at one to two years, it's nothing in the grand scheme of things. When you think for the rest of your life, hopefully many, many decades, one to two years to get it right isn't a long time. Okay? So we need to start thinking, okay, let's have a look at one or two year timeframe. What do we need to do?
Speaker 1:Maintain muscle mass, lose fat slowly, but we need to make sure it comes off. But here's the thing we don't talk about. It's five key things I want to mention so you can plan your week ahead and make sure you're focusing on the right stuff. Muscle isn't really what you think it is. Everyone thinks of muscle strength, great, amazing looking, toned gym stuff, right?
Speaker 1:Muscle. But that's like 10% of muscle does. Muscle is the largest glucose disposal organ in your body, handles about 80 of all insulin mediated glucose uptake. So when eat carbs, your muscle is where the sugar goes, right? So that's so important.
Speaker 1:Look at type two diabetes and stuff. It's so important that our muscles are active, not shrinking beyond the three to 10% range per decade. So you lose three to 8% of your muscle mass every ten years after 30. We can stop that. We can actually maybe reverse it for the first thirty, 40, you know, thirties, forty, fifty, because we can go to gym and so we can reverse that.
Speaker 1:And imagine the difference is huge. Muscle is also a hormone factory, right? It's important that we look at things like we talk about fat being kind of a hormone factor, but we look at muscle as well. In a immune system, your metabolism, something called BDNF. And that's literally called, when you look at some of the articles about it, the miracle grow for the brain.
Speaker 1:So it's the same molecule that exercise produces to fight depression, Alzheimer's and cognitive decline in the muscle. So you're not just getting weaker and looking deflated when you're losing muscle with your weight loss program, you're actually dismantling your body's primary glucose sink, so insulin resistance central, shutting down certain hormonal factories. You'll have brain fog, immune dysfunction, and you're going to be essentially permanently or like semi permanently lowering your metabolic rate because it'll be difficult to get it back up when you lose muscle. It's how much harder to gain it than, you know, it's easy to lose it, harder to gain it. So without muscle protection, we're getting metabolically older quicker.
Speaker 1:And when you look at another point, there's the gut health stuff. Ten years ago, no one was talking about it much. It becomes this household term with 65,000,000,000, gut health, gut health, gut health. There's not as much of a strong evidence for gut health as is for muscle health. Muscle health is actually much stronger than gut health.
Speaker 1:Muscle handles glucose disposal, hormone secretion, bone density, cognitive protection, immune function. It's the most important organ or well, certainly all of them are important cells, maybe dead well, apart from the kidneys. Can do without a kidney, I think. But I wouldn't go to Turkey so they can steal one off you. And Nobody's talking about as much apart from maybe some people are, and I'm probably boring you with it now because I'm talking about it quite a lot.
Speaker 1:But it's important to realize this, guys. I don't know if it's sinking in yet, but it's exciting that you can actually do something so important with just sixty to ninety minutes a week. If you said you can build a more successful business in the world and all you gotta do is work sixty to ninety minutes a week on it, you'd think bloody hell, that's a hell of a deal. I'll do it. You know?
Speaker 1:Or if you have a really, really good job or you have the, I don't know, some award or, you university degree, sixty to ninety minutes a week and you get it, you think, Hell yeah, brother. I'm in. But when we say, What about if we give you the best metabolic age for your body possible? You'll be cognitively sharp, your confidence will be through the roof, you'll feel awesome, you will look your best, you'll have all these benefits that this thing brings. You'll be able to function at your optimal, right?
Speaker 1:You're thinking, bloody hell, to do all that, I've to be an Olympic athlete training probably. You go, no, no. Guess what you've got to do? Well, sixty to ninety minutes a week of resistance training. You think, no, no way.
Speaker 1:It's a hell of a deal. That's the deal on the table for you. And the longer you wait to take it, the more you're gonna regret that when you get older. Get into your forties, into your fifties, into your sixties, into your seventies, you think, if I started doing resistance training ten years ago, I'd feel ten years younger than I do right now. Have you seen some people in their eighties and nineties who are active, who do training?
Speaker 1:They are walking with, oh my God, energy, They step, bam. They look amazing. And you look at people who've retired at 65, I think there's an insane stat about, like, retiring at 65 and then doing nothing. I mean, the speed of death is insane. There really is something to do.
Speaker 1:Like, you don't have you can retire and you don't have to do anything. You can train. You can do some cool stuff. And it's important that we look at this seriously, guys. So please, when it comes to thinking about what you're doing, don't think short term like, oh, I wouldn't look good for summer.
Speaker 1:Great. For this summer's cool. You wanna look at your best. Great. But is it cutting short this plan to protect must lose fat and it means that you've got to do this kind of balancing act?
Speaker 1:Like, is it being pushed ahead of that? Because if it is, you're doing the wrong thing. Right? So that's why lean shield is so, so important. It's gonna get more and more important over time.
Speaker 1:Right? It's gonna get so important. And I'm gonna leave you with that today because I don't wanna go on too much about it. I think it's just important to realize the importance of it. And it's sixty to ninety minutes a week roughly of doing exercise.
Speaker 1:If you go to the LeanShield app, it actually gives you the exact workout for you to do, and it can be less than sixty minutes a week. You can just import your Apple Health Workouts and convert it into LeanShield, convert it into what it thinks is the right volume. You can take screenshots. You can voice log what you've actually done. There's numerous ways you can do it.
Speaker 1:But when it comes to this week, I know this talk. We tracked the calories. We hit our protein. Perfect. Amazing.
Speaker 1:Okay, steps in. Great. Steps are great for making sure your energy out is good. It's good for your mindset, everything. Okay?
Speaker 1:Perfect. But for this week, I want all of you, if you don't train at all right now, email me, Right? Scottparapal dot com, scottturtlemath dot com, whatever, two animals, one go. And say, hey, I don't train right now. I don't have a gym.
Speaker 1:I got nothing. What should I do? Let's formulate something. Let's get going on something. I've got these impairments, la la la.
Speaker 1:Let's talk about it. Let's see who we can talk to. Let's see where the boundaries are. Because there's a brilliant quote by Bruce Lee who said once, he talks about skillful frustrations in terms of reaching the next step. Skillful frustrations means doing something that frustrates you a bit is within reach, though.
Speaker 1:It's not too far out your reach. So no matter where all of you are at, some of you are going be training a lot, some of you are training for years, some of you've never trained resistance training. You just gotta push it to where it's a bit uncomfortable for you. That's what matters. It doesn't matter what other people are doing.
Speaker 1:It matters if it's pushing it a bit uncomfortable for you. You know, I see this in jujitsu all the time. Right? You do jujitsu training. It's very difficult grappling.
Speaker 1:You know, you do five minutes around, you feel like you're dying. I can now do four to five rounds in a session, but it's difficult. Some people can do 10 rounds, right? But they're built better for it. They're more lightweight.
Speaker 1:They're on their backs more they're playing. And you see some people, yeah, come on, do more. Do and they're to other people, but it's so individual. It's a pointless being like, oh, man, how can you not do the same amount of rounds as me? It's like we've got different body types, different game plans, different people were sparring, different things happening.
Speaker 1:There's no point like there's no it doesn't mean that person's fitter than you. It means for that specific task, they were better, you know, or they could do more. But it doesn't mean, you know, maybe you can go for a run and you could run further than them. You know, my sport teacher used to say to me a lot when I was in secondary school, she used to always say, like people would go, Are you fit? And she'd be like, Fit for what, man?
Speaker 1:That's the question to ask. Fit for what? Fit for walking, fit for running, fit for swimming, fit for weight training, fit for jujitsu. They're all different. You can be fit for jujitsu and not fit for running.
Speaker 1:But what matters is, are you doing something that's pushing your muscle or pushing your heart rate up and it's getting a bit uncomfortable when push yourself? That's all that matters. It doesn't matter about comparing yourself with others or nothing. Okay? So that was a bit of a loop around rant for you guys, but hopefully you have a good day.
Speaker 1:Hopefully you can focus on some plan. Let me know if you need help. And the good news is we got a new challenge coming soon. In about next two to three weeks, we're going be doing our new challenge, which we'll be doing live Zooms, trying to bring back the radio show in the morning at least once a week. Let me know what you want in the challenge.
Speaker 1:Let me know if you want to see anything new, any experts you want us to try and bring in, any discussions, what worked well in previous challenges. If you've done them and stuff like that, just let me know. I look forward to doing it. Look forward to, building the community back on the lives, and we're going to do some more in person events as well. So there's a lot more good news coming.
Speaker 1:I've been very quiet, but huge news coming soon. If things go to plan, God willing, as the stoics say, there'll be huge news. But I won't say anything now because I'm a jinx here. Speak to you soon, please.