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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.
Well, well, well, look who's back here listening to a podcast. Maybe you're on a walk, maybe you're on your way to work in a car. I don't know where you are right now, but you're here listening, is great news. And hopefully in the next ten minutes, if you're feeling a bit down, bit tired, you're to get some energy back into you and you're going to go ahead and start your day as well as possible. The first thing I want to cover is the importance of how we speak to ourselves.
Speaker 1:In the group I noticed there was a comment saying At the end of the day I get really tired and someone offers me a cookie and I'll eat it and I've got 200 calories left and then this will take me over my calories. Dieting is impossible. Something along the lines of doing this is impossible. But be careful with the word impossible when it comes to that. First of all, you're not following a diet because there's no specific food plan you're following.
Speaker 1:The only limitations you guys have are the laws of physics. We do abide by the laws of nature unfortunately. I am a sack of water basically, I'm not like an octopus or whatever, I I can't change form. I'm in this body and I'm limited to the human condition. So we're all limited to the human condition.
Speaker 1:The limitation we have when trying to lose weight is that we must create an energy deficit so that our bodies are forced to use our stored energy to fill the gap of the energy that's not coming in through food. It really is as simple as that. If you're not giving the body enough energy, it's gonna have to use the stored energy, and then if it uses enough stored energy in a row over a certain amount of time, there's less stored energy which means there's less body fat in the body. The only way to keep building that body fat back up is to over fuel the body with energy and then it has no option but to store it away. It can't just vanish, energy can't just vanish, the body can't go 'hey disappear, we don't need you'.
Speaker 1:It has mechanism 'okay we don't really need you right now but let's store more of away, we've stored too much of your away, this is not good' and more and more and more and it keeps storing, the fat cells get bigger, bigger, bigger, eventually the fat cells get big and then they overspill into new fat cells and they get bigger, bigger, bigger. So it doesn't want to get in that position. The word impossible is you can have a cookie and you can lose fat. No problem. If anything, have a cookie every day.
Speaker 1:You'll notice you won't just die. Know? Whether if you go on Instagram or TikTok these days, you're gonna die if you eat a cookie or a Mars bar or something like that. And it's fine to go over your calories sometimes, guys. Come on.
Speaker 1:We don't have to be perfectionists. There's no such thing. You know, like this calorie business, we're measuring energy going into our bodies and then we're using certain data points like our weight, our energy in, our steps which is like a good indication of a lot of our energy out, and we're trying to get into a certain range. There's no perfection possible in this game ever. So don't worry if you're going to feel 100 calories over, look at your averages over the week.
Speaker 1:If your target calories is 2,300 and your average calorie intake over the week is 2,005, you don't say oh my god about a failed week. No. You say hey, I'm still in a deficit. It's not the deficit I've aimed for, still in deficit. I've tracked, my protein is higher, my steps are there, I've done good behaviours, I've enjoyed my days, I've not said no to foods and I've added a cookie, I've added Greg's pasty, I've had a meal out, I've had some wine.
Speaker 1:Come on, those are such big wins. Let's take them, let's not be doom and gloom about all this stuff. Reason I say is that words are that we don't use these words like impossible and catastrophize, is because when we think of what desire is, the desire is there's a sensation and let's use the sensation of smell or you've heard something or you've read something. So you've read something about like the new triple cheeseburger from McDonald's is out and it's the most glorious burger of all time. So you've 've read that or listened to it, that creates an image in your mind.
Speaker 1:As soon as that image in your mind of you eating that burger comes into being, there is then desire for you to act and achieve and get that cheeseburger down your throat fast, gobbled it up. Even in the reverse, the desire, if you're saying this is impossible, I can't do this, these words are creating images in the mind, but the other way around. They're creating images that you can't do it. Even if you're not consciously aware of the limitations these cause you, they do cause limitations in your behaviour and your thought processes and they can impact the rest of your life. There's a huge market out there like Tony Robbins and Jim Rohn and I'm going to cover some Jim Rohn quotes today.
Speaker 1:He was Tony Robbins' mentor. And it's not about being positive for the sake of it, it's about being neutral and being positive in its zone. I don't believe we should be saying things are impossible when they're not, and I don't think we should be making life hard of ourselves by catastrophising because all you're doing when you catastrophise and we can say other things about it like you make a mountain or a molehill, you know, there's sayings about this, humans have done this all of our lives, you turn a stress response on. You get stressed, you get anxious. I've covered stress in multiple podcasts but chronic stress, they've known for a long time that is a root cause of a lot of problems in our bodies, and it doesn't help us.
Speaker 1:So we want to get into this mental state where we're quite zen, we're quite undisturbed by the small stuff. There's books on this, there's The Subtle Art of Not Giving an F, a really good book about stop giving an F about every small thing. There's a book I've read recently, The Ruthless Elimination of Hurry. Always hurry and hurry and becoming someone wanting to this, that. Always stressing, always moving fast.
Speaker 1:The ancient Romans and the ancient Greeks had a saying, festina lenti, make haste slowly. And the symbol for it was a hare and a snail. Half hare, half snail. It's like you want to be you kind of want to have the fire in you to act today. You want that fire today, but you also want that fire to recognize that not everything happens today.
Speaker 1:So it's kind of like that urgency of living today without rushing it with patience. And that's the ultimate tool for literally anything in your life. I love a saying by Epictetus who was a famous stoic philosopher, and he was a disabled guy. He taught stoicism to love the Roman elite. People used to send their kids to him and used to whip him into shape, he was quite a ruthless bloke.
Speaker 1:When I read some of the quotes I'm like, 'Fair play to you buddy!' But he has one quote and I love it, it says to fortify yourself with moderation for it's an impenetrable fortress. And what does that actually mean? If you can fortify yourself or you can kind of build up this kind of fort around yourself, barrier, this armour of moderation, it's impendable you to then go into these reckless actions. So if I'm moderate in my eating, for example, I'm not going to be going into annihilating food fast and eating loads. I need to remember this: Hey, I foods fast.
Speaker 1:I need to work on it, and I keep working on it. And it's the same in terms of moderation, in terms of what results you expect. It's moderation in terms of like even from other people. It's moderation in terms of pretty much nearly everything you touch. If you can bring moderation and patience into it and not be on any extreme ends, nothing disturbs you.
Speaker 1:And when nothing disturbs you and your emotions are not turning and turning and turning every day, it's a lot easier. It's a lot easier to live healthier, happy lives. If you think back to some of the most stressful periods of your life, wow, how hard is it to think straight? How irritated were you? How demotivated were you?
Speaker 1:How reckless were you? How you turned to food for comfort? You turned to lot of things for comfort. You know, you're not in a good place. You're not in a good place.
Speaker 1:And one of our main missions in our lives is to keep a cool head to keep a cool head through these times. And I think this this wisdom through all ages, and you can see it in the stoics, you can see it in the the Roman emperors, you can see it in the modern day philosophers, you can see it in the English poets, if you can keep your head when all about you were losing theirs and blaming it on you, that's part of If by Richard Kipling. I put that saying on a rugby wall for English jersey. Boom. Think about it, if you can keep your head when all about you are losing theirs, are blaming it on you.
Speaker 1:It's basically advice to his son. If can keep your head cool when there's chaos around you, one of the most crucial things you can do. So do you want to cause chaos around you by catastrophizing or do you want to be the calm? Do you want to give the calm around you? And I think if we can be the calm in our family's lives or friends lives and stuff, we can help them as long as help us and I think that's very important.
Speaker 1:So I want you to go through today. I know there's loads of you listening who have got very different results right now. Some of you are saying Scott, it's week five, my total weight hasn't dropped. Some of you are saying I've lost three or four pounds, it's amazing. Some of you are like I'm down eight, ten, 15 kilograms.
Speaker 1:I know there's a lot of you at different stages. Keep cool, Keep your head cool. Everyone around you, when you get in touch with them, are going to be on extreme diet plans, extreme weight loss plans, extreme this, extreme that. That's the chaos that you want to keep your calmness around because it's easy to jump into those. Oh you're on this, it's amazing.
Speaker 1:And everyone will always over say how good something they're on when they're a few days in. You notice this, I've just started this amazing magical 190,000 degrees water fast, you know, whatever nonsense they come up with. And you go, and they go, amazing. It's the best family of years ago. How long you've done it for?
Speaker 1:Two days. Right? Okay. Come back to me in two weeks, buddy. And they go, I can do it.
Speaker 1:I can help you. Of course, you'll feel better in two days, but let's not fall into the chaos that's out there. Let's keep a cool head and keep going. I'm telling you the fundamentals applied over time. If you were to speak to any master or any wizard in their domain and you said to them what's your advice?
Speaker 1:They would say fundamentals over time, fundamentals over time, fundamentals over time, fundamentals over time. Jujitsu fundamentals over time, write in fundamentals over time, weight loss and health fundamentals over time. What are the fundamentals of these things? People can tell you, you can find it out for yourself. Luckily in nutrition, we've got a scientific approach.
Speaker 1:Steps, protein, calories, job done, crack on with your life. Anyway, let me get into some gym run quotes for you, and I think, we'll leave it at that. And I want you to have a good day from us, so let's have a look. We must all suffer one of two things, the pain of discipline or the pain of regret. Either you run the day or the day runs you.
Speaker 1:Work harder on yourself than you do on your job. Successful people have libraries. The rest have big screen TVs. One of the greatest gifts you can give to anyone is the gift of your attention. Don't let you learn and lead to knowledge, let you learn and lead to action.
Speaker 1:That's an important one. You can read all you want, you collect more advice, you can collect more studies, you can collect more whatever, but at end of the day if you're not applying stuff and I saw someone do a post with us actually, this Jiu Jitsu guy who did a post of Boho, his life was downhill and he's a rugby player and he started reading self development books for about five six years but he never put any of it into action. One of things he did was he said I'm going to apply more and read less. So he started applying the things as opposed to reading more books. He actually stopped reading and he just started applying the key concepts and 'hello' things changed.
Speaker 1:So remember that. Apply what we're saying here, don't just go and listen to more and stuff, just do something today. He's the guy that said you are the average of the five people you spend most time with. If you really want to do something you'll find a way, if you don't you'll find an excuse. Words do two major things: they provide food for the mind and create light for understanding and awareness.
Speaker 1:And then let's do a few more. If you don't like how things are, change it. You're not a tree. And how long should you try? Until.
Speaker 1:Until, until, until. And let's have a look. Learn to be happy with what you have, what you pursue, all that you want. That's important. A lot of you are on that journey.
Speaker 1:Be happy today. And your personal philosophy is the greatest determining factor in how your life works out. And your personal philosophy should be I'm going to be applying only the fundamentals because they bring me the most bang for my buck and then I'm going to spend the rest of my time getting on with my life. So let's not waste more time trying to track more things, let's not waste more time trying to debate if that should be 190 calories or 184 calories. You're looking at the minor stuff, it doesn't make a difference so make sure you take that on board and today just get the fundamentals done and crack on really.
Speaker 1:And that's it. I'll share more on another podcast with Jim Rowan because he's got so many great quotes. That's it. Have a good day.