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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.
Morning, everybody. We're thinking about the whole macros approach and stuff recently. So with the app, I wanna just reinforce a few points. You've got targets for protein, carbs, and fat. Right?
Speaker 1:In reality, what matters is you hit your protein target and you come within your calorie targets on average over the week. That's all that matters. Your carbon fat intake can be whatever it needs to be just as long as your calorie target is in the zone. Right? Now I am gonna add a feature to the app that lets you hide your carbon fat bars on the app, so you don't have to see them.
Speaker 1:So you'll only see protein and calorie targets, so I might make it easier for some people. But at the same time, it's also good to know if we prefer to eat lower carb or higher like, as in if we wanna become our own scientist, it's brilliant to see how we react to lower carb, higher carb, lower fat, higher fat, making sure we're hitting enough fat. But what I will do is if you do hide the carbs and fat, we'll have a safety feature involved that says, you know, if you are going too low in your fat because we will know where your fat intake is, we let you know because you you don't wanna get going too low on the fat. So that's a new feature I'm thinking about just because I know I I I say it on the podcast and stuff like that about this interchangeability about carbs and fat and all. But in the end, like, if it's gonna help people to simplify things, simplification is always good.
Speaker 1:It's gonna be worthwhile doing. And I'm also thinking about in zones. So instead of having a protein target as a zone, you know, 100 to a 120 grams, say, and your calorie zone could be like, you know, whatever your target is, say, 1,600, 1,600 to seventeen fifty. And that's realistically, like, we don't expect perfect numbers, but we don't wanna confuse people either. But I'm just saying this to you now because I want you to to know the process behind the scenes.
Speaker 1:You don't need to be perfect. And if you're in a fat loss target, and you say for example, your calorie target is 2,000 calories a day, and you pick fat loss, you so that's 14,000 calories in seven days over a week. Right? That's if you hit that, you're gonna lose one point of fat. But at the end of the week, your total calories is like 15,000.
Speaker 1:So a thousand more from the target. You've still lost fat. Right? You've still lost fat. You've still lost about six naught point six pounds.
Speaker 1:You've lost a full pound roughly because you haven't hit the one pound of fat average, but you've still made progress. So it's important that we don't think these targets are absolute at the end. Like, they they are they are are there. They are quite accurate, but you don't have to be bang on with them. So it's kind of like saying and I don't really wanna go down this path because I feel like it makes people even more fast and, like, more thinking about numbers, and that's not the goal of turtle at all.
Speaker 1:It's never to be, get obsessed with numbers. It's like, look. This is the reality. This is what science as a scientist, as a mindset of that, we wanna learn about our bodies and we'll put it in. Carbs for performance, fats for hormonal processes, stuff like this, protein and all that.
Speaker 1:So we want to learn about this and to learn about it, we collect the data to understand it. I think that's a fundamental, very important point and I want to change in the masterclass for example, but giving you more options in the future to do different things such as hide carbs and fat and have zones for your macros or zones for just protein and calories is important. But it could be another option to add in. So for example, you might say I wanna lose 20 pounds. Now I I don't like this because like you don't know how much you wanna lose really unless you're like really, really overweight and you're like I need to lose like 50 and that's a target.
Speaker 1:That's great. But some people might be like, I don't know. I wanna go back to the weight that I was I was 18 and that's now my target and if I don't hit that target, it's gonna be suck and I'm gonna suffer for that. So having targets, I find like end targets, like specific numbers, it just doesn't sit right with me. But if it motivates people, I'm thinking there might be an option where you could say, wanna lose 10 pounds.
Speaker 1:Right? And I wanna lose 10 pounds and I lose in about ten to twelve weeks. So a pound a week. So say to you wanna lose it in instead of a pound a week, say you wanna lose it in, you know, twelve weeks. So if you think about it, you wanna lose 10 pounds which is 35,000 calories of, you know, as a deficit.
Speaker 1:So it could be that instead of looking at your weight and your, yeah, your weight loss each week, we're just looking at eating into this bucket, this calorie bucket, this deficit. So at the end of week one, you might have had, you might have built a deficit of 2,000 calories and you would have taken 2,000 off, another week you might have only did 500 calories in the total of the week because it's been a busy week and that's basically maintenance. Or you could do it and you've hit one pound a week which is 3,500 calories. So it could be that instead of us being like, oh, let's hit these exact macros, we could focus on the protein and calorie side and be like, hey, if you want to lose 10 pounds you have to create the deficit of 33 35,000 calories. Now we can chip away this more once a week, chip away in one of the week, we can chip we cannot chip away this week.
Speaker 1:This week's hectic. I'm not gonna chip away, but I still need to track so I know where I'm at. So I'll still track, but I can't ship the way of this week. But next week you might go, I can ship 500 calories, maybe a thousand. I'm not you know, I've got a lot of social events, I think this might be an option to go down as an option.
Speaker 1:So I'm just saying this out now on this podcast because people listening, and I'd love your feedback. But again, that's putting a bit like, oh, I'm gonna lose the exact amount. And we need to be we need to allow ourselves to go into maintenance with ease. Right? There's no mental block to go into maintenance.
Speaker 1:There's no oh my god I really need to lose weight, it's like Christmas week is coming up and you're trying to lose weight but look the world's against you, you're out socializing, you've got to do this, you've got meals out of your family and it's just not worth it to think about fat loss during this phase. And it might not even be worth it to track your macros during this phase. It might be that you want do it to check and a lot of people have done this and they've been quite shocked and it's been a process of discovery and like an adventure and that's fine, it depends on the person. But you might say I don't wanna track at all, but I'm gonna be mindful. But then don't lie to yourself and say I'll do that, but then when it comes to being mindful, you throw it out the window, and you have way too much to drink and you eat way too much, and you know that's not gonna be the right option, you're gonna feel like, you're gonna feel terrible for it.
Speaker 1:Just well there's no, there's, look there's no, when you go out for food, when you go out for food or drinks and you decide to not have that dessert and decide to not have that two or three extra drinks like from 11PM onwards because it's a pointless you go do you know what, I'm gonna go home, not having that dessert, I'm not having the three or four drinks I would have had. I've had enough, it's good, I've had a good time, I've socialized amazing. You go home and wake up the next day, you're not gonna think the next day, oh shit I wish I really did have that extra dessert and three extra drinks after eleven or twelve, no you go, thank God because I didn't need to do that, I just didn't need to stay there and keep drinking or keep eating, it just didn't need to happen. He was just doing it for the sake of it going through the motions. All it takes is to cut some of those down and be more moderate and then have meals over Christmas not just snacking and before you know it, this Christmas period isn't tough at all.
Speaker 1:If anything, you enjoy it more, you're like, well, why am I making it out to be so bad in my head? It's not that bad. You know, I find summer more difficult than Christmas. I mean, summers, drinks and all that, people like that, I find that more difficult than Christmas, no doubt. What But we do tend to have is that three to five day period from like Christmas Eve to no man's land before Christmas eve, to New Year's Eve where it's just chocolate nibbling all that and that's really up to us to change the environment really, isn't it?
Speaker 1:Like how much more chocolate you need to eat? How many chocolate bars do you need to consume between you know, Christmas Eve and New Year's? And even if you don't gain a lot of weight from it or gain fat from doing the just continuously eating, we all know how we feel at the end of that period, terrible. So we need to start being intelligent about this, but at the same time being very loose, not being very rigid. Rigidity is not the way to go, If there's no rigid rigid diet like, how many recipes do you guys know how through Turtle?
Speaker 1:We have got about 600 recipes, about 200 has been fully costed out. Right? They are there for you to eat, but people will still want more recipes. More recipes isn't the answer. More meal plans isn't the answer.
Speaker 1:More rigid diet plans isn't the answer. More structured training isn't the answer. The answer is when you wake up that day, you are freestyling, you can eat what you want and if you've got targets to hit with your macros, you just track and eat and you can eat this, you can eat that, you can go to Sainsbury's, you can have a meal deal, you can go home, you can cook a meal, you can do whatever the day flows. Right? That's really it, there's no need having 300, 400 recipes in the back pocket, I didn't wanna do shit for you.
Speaker 1:You're gonna eat the same foods for the rest of your life, don't lie about it, don't lie about it. I know you, you will eat the meals you like. You're gonna keep eating the meals you like. There's gonna be about five meals you keep going to. Five meals is probably three breakfasts you keep going to.
Speaker 1:There might be one recipe you find out in the future that's revolutionary and you go, oh my gosh, amazing. It's now a staple. Right? But typically, we eat the same foods, so don't don't lie about it. When it comes to breakfast ideas, know, we are quite limited in really what people have.
Speaker 1:They have the oat, the oat club, you have the oats, proats, you protein with the oats, people love Oliver. You have the eggs. You know, the you know, the omelette crew. You have the bagel crew. You have the bees and toast crew.
Speaker 1:I don't know. You have the team biscuit crew. And you got the cereal crew. You know, you got the you got the lucky charm crew. You got the lucky charm crew.
Speaker 1:You got problems, guys. I mean, please check-in. Please check-in with us. Lucky charms. I mean, that is the American it's fucking American drugs.
Speaker 1:I mean, it's mental. Yeah. They actually have to change the labels on along those lines. They're so, like, there's sugar, then there's sugar from Lucky Charms. So you don't have many options there.
Speaker 1:But then when it comes to your lunches and stuff, what options do you have? You take some in from work, you have the meal deals in the supermarkets, you have the ready meals from the supermarkets, like, you know, what can you be bothered to cook on bulk on batch and what can you more access do you have to have food in in lunch? And then for dinner, if you're in a relationship, you've a partner, husband, whatever, and kids, it's typically a meal that everyone has to eat, so you're limited there as well. Right? So more rigidity, more options for rigidity doesn't actually work, you have to figure out yourself.
Speaker 1:That's the part of the, this is the part of the process where you genuinely have to become your own scientist and look at your life, look at the rest of you, look at your past, look at history, that will tell you your eating patterns. You think you're going to completely change from whatever you're doing now to eating three different meals every day based on this new recipe you've got. It's not gonna happen. It just doesn't happen. That's like going into a clean eating mode and going into eating chicken and veg and stuff like that.
Speaker 1:Only times it happens if you've an entire I've seen a goal that's like five weeks away, six weeks away, like it's on my wedding or whatever, high motivation to be very strict. Right? But I think don't we need to be strict in the food we consume. We just need to be strict in the sense that where's your weaknesses? Is your weaknesses in have you ever tracked fully honestly for a day?
Speaker 1:That's one question. Have you ever tracked fully honestly for a week, including weekends? Because if you haven't done that yet, it's an experiment to run. And I'm gonna be building these into the app as well, experiments to run-in the app. So like AB tests in the app.
Speaker 1:So you'd say, I wanna AB test lower carb option in my diet versus higher carb, or lower carb versus lower fat. And we go off the recent guidelines, it's never going to be too low, but no diet is the best diet, right? This is clear in research, it depends what people can stick to. But you can AB test, much of a difference does it make to your training, to your mood, to your stress if your carbs are higher versus when they're in the lower end? Well, the only way to find out is to run the test, right?
Speaker 1:So we have to run these tests. It could be like training three times a week versus five times a week. You know, how does that end up? How does that play out? You know, hitting your fiber target versus not hitting your fiber target, you know, run that test.
Speaker 1:Run the test of hitting the upper end of the protein target versus the lower end. What does that do to how you feel fullness from food? How you're training is? Are you soreness? Is there a difference?
Speaker 1:We don't know. We can't know until we're on a test, but we're gonna make it easy to run these tests, and then we're gonna give you the numbers, which will be quite cool. But I think that's the first thing to look at. If you're a very poor tracker and you've never tracked honestly and you can admit that and you you're just not gonna be doing it over Christmas of thing. That's doing that properly, you'll have the biggest insight into your eating, and there's no bigger lesson than looking in looking at our own eating habits with clear vision.
Speaker 1:No no conclusion before you start. No, I don't eat that much. Don't bring any of that to the table. Just come to the table empty minded and write on the track. I'm gonna track what I usually eat and in weekends.
Speaker 1:I'm just gonna be honest with it. I'm not gonna judge you. I'm not gonna moan about doing the track. I'm just gonna do it, and you'll learn a hell of a lot. For you people that have done all the tracking before and you know know what a, you know, one glass of wine is, you know what a serving serving of a cereal is, you know what x y zed is in terms of serving sizes, you've done it for a while, you can go into this Christmas period a bit loose, so you don't have to track, you don't have to go and track, you can kind of use your head and you've got and you know that you've got that skill, That's the that's the really the the important part.
Speaker 1:So it's very individual going through this Christmas period, but there's support there obviously. We've got a lot of support with Turtle. This is the last week now for annuals, out of some finals platinums. You've got your one to one college of Ryan Williams. Hopefully, they're going well.
Speaker 1:The gold members, you know, get on get on the the group chat in the mighty networks or in in the WhatsApp groups. So there's a lot of support to make sure we are planning and getting ready for Christmas. And it's not a bad thing. It's not not we're not saying plan is gonna be exactly turns out that it is, but we just need these kind of like contingency plans. That was a hard word to say.
Speaker 1:Contingency. Contingency plans. Because we don't freak out. We don't wanna freak out over Christmas. I mentioned this yesterday and mentioned it again.
Speaker 1:We don't wanna freak out. So cool ad. So hopefully that was a bit of an insight into what I'm thinking about, what we're gonna be introducing into the Turtle Lab soon to make it easier for you, to give you more options, and to give you more tools to become your own scientist of your own life and we're going to sync up to more wearables, we'll be able to pull in your sleep automatically, your training from Apple Watch automatically, all our stuff pulling in automatically so you don't have to enter it. And then from that we can really be the all in one place for wellness. We're not far away from that, so there's no other app doing that combination of stuff.
Speaker 1:So, yeah, that is the plan. It's exciting stuff, ain't it? Mega exciting. But let me know what Christmas presents you're all making. I wanna know what you're making for Christmas.
Speaker 1:At least I'm making some gifts. I'm gonna make a photo collage album. Did one years ago. Took me ages, but it's well worth in the end. And I'm gonna do my annual review this week as well, so I'll share that template with you guys so you can all do it.
Speaker 1:But other than that, use this as your prompt to get your one big thing written down today, whatever that is, work, life, financially. Like, I I've I've took it took me months to cash a check. It's only, like, a small check from a refund from, a storage thing. I've had that for months. I've had it since actually February, I've had it.
Speaker 1:And I was just like, the bags are on the corner. I was like, fuck. Why is that? Why is that? Undone.
Speaker 1:Was was like, One big thing. Fucking cash out check, man. When did that, obviously, I did more things that day than just that, but, you know, like, it's just such a simple mind trick to do. So get you one big thing down, and, speak to you soon.