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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 turtle meth heads, hope you're doing well, hope you've had a good week and I have launched the first women's research newsletter yesterday so please sign up to it. I covered three studies that I think are interesting. Now last night we had a book club, we did cover the books that we've read so far as well and we've read a lot actually since Turtle Method started. A range of books really but examples you've done Stoicism, you've done Habits, Miracle Morning, Chimp Paradox, Stress Book, Krishnamurti, The Midnight Library, Why Nobody Told Me This Before, The Gift, Fear Fighter, Man Such a Mean, like How to Think Like a Roman Emperor, all these amazing books. So if you want the list, let me know, because those Look, some books you might not like, but they've got some good takeaways.
Speaker 1:How much is a good takeaway worth? If you pay, Alright, say you you're paying Kindle £6 for the book. One good idea from our £6, well worth the money. Some books will change your life. You can't put a price in a canoe.
Speaker 1:So let me just cover the two studies quickly from the the newsletter yesterday, but the research One of them is just BCAs, branched chain amino acids, should you bother spending money on supplements like branched chain amino acids? Well look many many years ago BCAs were the king, everybody went on about them, everybody thought you should take them and they were saying it would improve your building muscle blah blah blah blah blah. Turns out the claims aren't what they are meant to be, do you mean? They're not up there with what they thought the research would be. So for example like yes they can help with muscle soreness in some research, not to a huge degree difference, but it can help with muscle soreness.
Speaker 1:They don't help in muscle growth or actual recovery, but they can help with soreness. So should you buy BCAs? Probably not. Put in the bin. Well, don't put in the bin, actually use it, then don't buy it again.
Speaker 1:If you wanna buy supplements, whey protein, you got three tiers of whey protein. Whey protein concentrate, 80% of its weight is protein which means 20% of its weight is carbs and fat. Whey protein isolate 90% of the weight is protein, higher percentage of protein, more filtered, less fat, less carbs. Whey protein hydro, hydrolyslate is 95% protein, it's pre digested basically, it's less irritable in the stomach. So if you want, if you find it's probably stomach wherever, go for whey protein hydro.
Speaker 1:If you want the best quality and you want to make it a bit cheaper, you got whey protein isolate, but if you don't mind having extra carbs of fat from the protein powder just go for whey protein concentrate 80% cheaper. That's it, whey protein, creatine if you really want to do it, I haven't taken creatine in years, just can't be bothered, can't be bothered to take it daily. You've got to take it every day for thirty days for your muscles to be saturated with it, or you can preload but you have to take every day. It does work, I mean it does work but it is a lot of powder. I mean it says five grams and you think it's not much but it actually is.
Speaker 1:You should see the size of the capsules, you want three grams of creatine in a capsule that capsule is the size of a finger. Well, small finger. But still, it's hard to swallow. That gets stuck. Game over.
Speaker 1:You're probably dead. So the risks are there. So BCAs, creatine works if you want to. Whey protein, add it to your food. Recipes, happy days.
Speaker 1:That is it really. So stop wasting your money, cost of living crisis. Supplements are not gonna change your journey at all. I'm sorry, they just don't. Eat well, move, hit your protein targets, get fibre in, pretty much there.
Speaker 1:Last one of the studies I wanna talk about is should you work out faster than all? Does it make a difference if I work out after I sleep because I'm more likely to burn fat as energy? Will I burn more fat as a result? No. You can read the newsletter for the research, no point getting into it fully, but there's just no difference between a fed group and a faster group.
Speaker 1:So do what the hell you want to do. You might feel better training fasted, and I might make you feel like you want to train more in the mornings to do stuff, then that's a different thing. You might feel more nimble, I do. Wake up, I feel nimble. Go for a walk, could work out, no food digesting, feel better.
Speaker 1:Maybe I feel like it could be burning fat more, and maybe if I feel like it could be burning fat more, I'm more likely to work out in the morning and then I do work out in the morning. Do know what I mean? Trick your brain, do what it takes, but there's no it's not superior. But it doesn't matter if it's not superior if in the mind you think it is and you actually do it. Do know what I'm saying?
Speaker 1:So yeah, those are the things I covered and the lifestyle factors I covered yesterday in the podcast. But really just want to cover off at the end of this, it's going to be very short voice note today, is just like the mindset going into weekends. The weekends are the bridge between weeks obviously and if you want to start building momentum you have to start having some weekends that are quiet. You do not have to go nuts on weekends. Say it again, you don't have to go nuts on weekends.
Speaker 1:Drinking too much on weekends is gonna set you back. It just is. Having a few drinks is fine, but are you the type of person that can have a few drinks? Answer that question honestly. Are you the type of person that doesn't turn to kebabs and takeaways every night you go out in the morning the next day and spend loads of money and hate yourself spending hundreds when you go out.
Speaker 1:Honestly, look at yourself and answer those questions and have a look what can you do on weekends that doesn't revolve just drinking. Chatting a book club yesterday, really good chat about, like, hobbies, you know, some people haven't had hobbies in adult life and realized that they love having hobbies. It could be painting more harm like Tabby says, it could be playing chess, it could be getting into something, it could be some sport, five aside, whatever, it could be anything. There's so many things you can get into that doesn't involve just drinking, sitting down drinking, that could make your life far more interesting, that we don't bother looking for because we can't be bothered because all we think that is is to just go drink or whatever, we just eat and drink, right? There's a lot of things to explore you can try but you haven't tried them and you think you don't like anything but you haven't tried anything, you haven't been exposed to it.
Speaker 1:How do you know you don't like Dragon Ball Z? Tell me. You haven't watched it. Epic. How do you know you don't like painting things?
Speaker 1:You might suck at it, but how you know you don't love it? Do you know you don't like gardening if you don't try to? How do you know you don't like certain sports? How do you know you don't like playing darts? How do you know you don't like puzzle games?
Speaker 1:How do you know you don't like chess? Do you know you don't like badminton or squash? How do you know you don't like run run track or join run club or joining a fitness class? How do you know you like don't any martial arts? How do you know you don't like cooking classes?
Speaker 1:I don't. How do you know you don't like those things? Because you might be you might say, well, just don't. But you don't know. Having that closed off mindset is what kids do when you try and tell them.
Speaker 1:Think about how you'd speak to a kid. Hey, you speak to a 10 year old. Hey, how's school going? They go, Yeah, good, good. You go, Have you played sport?
Speaker 1:No, no. Have you played football in school with your friends? I don't know. Don't like it. How would you know?
Speaker 1:I just know I want. You haven't tried it though? No. You'd be like, you should try it because you don't know if you like it or not. I remember I didn't try I did karate I did football first and karate, and I didn't try rugby until after karate because I thought I had to mind rugby.
Speaker 1:And then I I remember being a kid after crafty, we're going down the rugby pitch, and I saw them all playing rugby. And one of the coaches who was the father of a girl in my class, he's like, oh, Scott, do you know I have a have a play? Can I have a play? I remember just having a play, picking the ball up, running, scoring tries and I thought this is class, I'm actually good at this. And I got into rugby and I turned up to the next weekend, my parents didn't come with me so I just turned up you know unprepared, I had like normal ankle socks on with like tongs, it just looked stupid.
Speaker 1:I remember one mother, Dawn, name is, she like pulled me and said 'Scott you don't got socks on, get in, here's some rugby socks, you put rugby socks on then, walk out to the perch playing, was really good'. And it's because I tried it, told me just give it a go. So that's all I want to say for this weekend. If there is things you haven't planned or things you have planned or whatever, be that person in the group to see should we try something new because that can lead into spending time more productive, better for your mental health, all sorts of things. Because remember when you look at if someone's got depression and all this stuff, when they do the, when they look at the chart type of thing to say right if they got like three or four of these symptoms for two weeks, they exclude you from the analysis if you're drinking or taking drugs.
Speaker 1:So if you're drinking they'll say right this person has to stop drinking for a bit for us and then see if they still have these symptoms and if they still have then yeah, two weeks on row, depression. Most of the chances the drinking or the lifestyle causing those symptoms and then causing the symptoms of depression, but actually you've sort that one thing out, the other things fall into place And it just means you might have to spend your time differently, but it takes time to go and explore different things. So please explore different things this weekend or at least research it and let me know you end up getting up to. Walking people get into now and certainly you know before walking is oh you gotta walk, gotta walk, I can't be bothered but now people love walking because it's so good for you, it's good for the mind, good for the body, everything. So now people are pumped up to walk, you know.
Speaker 1:Maybe people are pumped up to drink the alcohol zeros because they're like I want the social part and I'm pumped. I can't believe they finally got the alcohol zeros out there. That's cool. Didn't have those before. Now we do.
Speaker 1:We have Guinness Zero. Try Guinness Zero. So just be excited about trying different things, spend your time. And if you do end up getting wrecked on the weekend, just remember that we'll be back here on Monday and I'll be telling you the same thing as unusual on Monday. Forget the weekend, let's go again.
Speaker 1:But question yourself now, do you wanna be that person on Monday who keeps regretting things they do on the weekend even though we let it go, we crack on again, that might weigh you down. And it might take the bridge away from the weeks and stop momentum in its tracks, but we want to build momentum even if it's small on weekends. And when you tie two, three, four, five, six weeks in a row in, it can be life changing, especially for the mental health. So give it a go, I'll see you on the radio and I'll speak to you all next week.