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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.
Hello, everyone. Good morning. And well, well, it's the final podcast potentially of the year. I might do a few podcasts on the twenty seventh to the thirtieth. If you wanna listen to them on a walk, maybe, help you get your head straight during those days we call No Man Land.
Speaker 1:We don't know where we are in those days, do we? We just, pretty much couch potatoes, watch TV, chilling, which is nice. You know, those days, you wanna you do what you want with those days. But the message really is over the festive period, please enjoy yourself. Don't let look at tracking your calories and your protein and your steps and your weight or whatever to really negatively impact you.
Speaker 1:You know now if you will or not. If you know seeing your weight spike on the scales is gonna set you off in a spiral, don't weigh yourself over the next seven to ten days or two weeks. Because you will weigh more. You're gonna eat more carbs, you're gonna eat more salt, you're gonna drink more water and drinks or whatever. You're gonna you're gonna have more food and fluid in the body.
Speaker 1:And remember, for every one gram of glycogen, right, carbohydrate that's stored in the muscle, it pulls in about three to four grams of water. So that's, for most of you, like, two to three kgs of water can be pulled into the muscle when they're filled up with carbohydrates. So it's not a bad thing, right? This is why when you reduce your carbohydrates, and you go low low carb, you drop a lot of water weight. So you don't lose fat, more fat than if you were eating higher carb with the same calories, but you drop a lot of water weight.
Speaker 1:And this is kind of what people have been doing over the years because they think oh I've lost loads of weight, this is amazing. Yeah you've lost a lot of water. Introduce carbs back in, which you should, you should eat your you should eat plenty of energy, your weight will go up. It's not a bad thing. So understand that concept because it's gonna be it's gonna play a big role over Christmas.
Speaker 1:You're gonna be eating potatoes, Yorkshire puddings, high salt, god, loads of chocolate, mince pies, whatever. You can have if I add it all. The main thing for Christmas is it's a time of the year, it's really the only time of the year where we can we can shut off for a bit. Like, work is workload is reduced massively. For some of you some of you are working shift works and you're straight in and there's no break for you and it's quite annoying actually, know, because it's quite sad that people don't get a break all year.
Speaker 1:But if you are one of those lucky people that get to have the time off, and if it's a week or five days, utilise it, you know, and make sure that you do things that are good for you as well, not just can I cram in all the food and drink to my body? Is that really serving you on your time off? You know? Is it a mod moderate balance to be had? What is what does it look like for you?
Speaker 1:Is it three days hard? Christmas Eve, Christmas Day, Boxing Day, then you're like, you know what? I'm done with all the food. I wanna try and get back into like a nice walk in routine on the twenty seventh and the twenty eighth, and then maybe I'll try some workouts I haven't tried before. Maybe I listen to some podcast, think about what I wanna do in 2024.
Speaker 1:Maybe I'll do the annual review. And if you want the document, let me know. I've got an annual review document you can do. You know, maybe I wanna look at what I wanna sign up for in January. Maybe it's a new challenge, what they were doing.
Speaker 1:Maybe it's a a new class low local to you. You know, so I think any of these things. Damn right. But one thing I mentioned in a previous podcast that resonated with some of you was the re the kind of, like, gaining weight is just eating too much energy. It's consuming too much energy.
Speaker 1:And our our bodies and I was thinking about it. Like, our bodies would be really, really stupid if it just excreted all this, excess energy out. So imagine your body gets more energy than it needs. And instead of storing it away in case it needs it in the future, it just gets rid of it from the system, which means you have to always be eating exactly what you need every day or more, or you basically got nothing left and you'd be dead. That's kind of what would happen.
Speaker 1:So the body being able to store excess energy is a really good mechanism. We can store a hell of a lot more energy. And when you store this energy away, there's different ways that we can utilize the energy. And the car analogy is very, very useful. And a lot of people will say nutrition, the human body is way more complicated than a car and the engine, and and it is.
Speaker 1:But the overriding principles are the same in terms of energy. So if a car if you've got a car that's filled to the brink with fuel and you need to get rid of half the tank, you need to lower the weight of that car maybe on a certain trip or whatever, there's a few ways you can utilise and use up that fuel, right? You can drive like a maniac for a day and you will be turning corners fast, your rubbers will be getting worn out, you're gonna have a high risk of crashing, other parts of the car are gonna be, wear and tear is gonna be more in other parts of the car. You're not gonna enjoy the view, you're going too fast to look around and enjoy the music and chill or listen to a podcast, it's very rushed. It's very it's more dangerous, it's very rushed.
Speaker 1:Things get torn more and you go down half a tank. Right? The alternative view of it is like, okay, gotta utilize some energy. And it's about, okay, I need to use the car. I need to travel.
Speaker 1:I need to go and use it so I can drive slowly. Maybe I'll drive longer distance. Maybe I'll be able to take in the view more, listen to some nice music. I'm gonna change gear nicely. I'm gonna have patience.
Speaker 1:Yes. I might not drive as far or get to somewhere as quick as the maniac version. But I'm enjoying this process much more. And in the end, you're both down to half a tank. Right?
Speaker 1:And when it comes to your body fat, it's quite similar in a sense, say now you need to bring your tank down. You've got a full tank of fat, let's bring it down to half a tank, and that's where you might be in a better place. You can for sure rush that. You can go really aggressive. You can go through the days like really starve yourself in a sense.
Speaker 1:You can go super low calories, really really high cardio. You can feel like horrendous every day, it's borderline making it dangerous for you, could potentially cause any disordered eating and stuff like that, and you might crash. And crash, a lot of people do. And they bounce back and the weight flies on. The people that really succeed are the ones that drive slower.
Speaker 1:They take in the view. They know they're getting there. They know their energy's being burned slowly. Even though it's going down slowly, sometimes it's not visible. They know it's happening.
Speaker 1:They're taking their time. They're chilling out. And that's the journey you wanna be on, especially going into 2024. Right? You don't need to rush down.
Speaker 1:You don't need to do it at all. You have eaten more energy than you need over many many years. That's fine. It's not isn't it's not a bad thing. It doesn't mean you're a bad person.
Speaker 1:The world we live in is very, very consumer based, and this is why it's going up. So please, if there's one thing I ask for you to do before 2024, is to write to yourself and kind of like write out that none of this is really your fault. Like it's, you know, yes you've maybe looked back in time and you're gone I shouldn't have had that takeaway, shouldn't have this and that. But I get the real life scenarios. Some of you are dealing with family deaths.
Speaker 1:Some of you are dealing with chronic illnesses. Of you are dealing with looking after family members and it's really really hard. Some of you are in really really tough jobs and it's really really stressful. You're going through tough relationships, the emotional turmoil is high. We turn for food a lot.
Speaker 1:One of our, one of the one to one members, Jane, has had a really big breakthrough. She works in a very high demand job in in health. And she's had a big breakthrough that she's now not using food as a coping mechanism for emotions. She doesn't turn to food anymore. She seemed this pointless.
Speaker 1:Because the food isn't actually helping the situation. It just soothes you for about five minutes and then potentially makes you feel worse. So you can start getting these awareness breakthroughs. You can, for sure, get these awareness breakthroughs. And I want you to start by saying, okay.
Speaker 1:I am here. This doesn't mean I'm a bad person, but this is how I need to go in 2024. I'm gonna go slowly. I'm gonna enjoy the days. I'm gonna enjoy learning about my body.
Speaker 1:I'm not gonna use food as a coping mechanism for my emotions. I'm gonna be very curious about my emotions. I'm gonna be very curious about how I react to things and why I do. I'm gonna do a lifestyle analysis, what's really stressing me out. And please do the annual review because it goes through all of this.
Speaker 1:And I'm gonna be in a position in 2024 where I'm not gonna put down 10 things for new new year's resolutions. Not I'm not gonna do 10 things. I'm gonna do one thing. I'm gonna do start off with one thing. Right?
Speaker 1:And that could be, I'm gonna do my meal prep every Sunday night. I'm gonna cook my meals and I'm gonna every lunch for three days on Sundays. I'm gonna start there. Give yourself a base of Sunday meals are done. It's gonna save you money.
Speaker 1:It's gonna hit make sure you're hitting your target easier, and you can can kind of control your oven. Some of you might be the your steps are really low, and all you gotta do is just my steps are going up. That's it. That's all I'm focusing on. Anything else is bonus.
Speaker 1:Okay? These are one things you've gotta do. My one thing is I genuinely want to start meal prepping more again. I'm not saying I'm gonna be cooking like a chef or like extraordinaire, but I'm gonna start batch cooking my meals again. So my chicken, my my my 5% mince, and my my veggies, and this get it all ready.
Speaker 1:Right? Because when I look at really how much money I'm spending on foods that are ready, it is a lot. And even though I don't waste any of it, there is a happy medium to find. So my only thing I'm going in Jan is I'm gonna start prepping more meals, Tupperware. So what does that mean?
Speaker 1:I'm gonna get my Tupperware ready. I'm gonna get anything I need ready to help me with my meal prep. And I have what I'm gonna have ready and I'll put it in my app so I know exactly what I'm doing, and it's all gonna be ready for me. So when start back fresh in Jan, I'm gonna go with that. And that's it.
Speaker 1:Do you know who my sad is to feel that I don't have to do a thousand things for New Year's resolutions? I'm not thinking about doing this, this, this, this, this, this business thing, this. No. I'm just gonna do that. And I'm gonna start January off nice and slowly.
Speaker 1:I'm gonna ease into it. And that puts a lot of pressure off me right now. And I want you to do the same thing because January is such a rushed compressed month for people to try and fix everything in their life and it doesn't work. So pick one thing. And I hope you have a really good Christmas.
Speaker 1:You'll probably have a few podcasts in between Boxing Day and New Year's Eve. The next turtle challenge is January 8. It's a training based challenge. And we're gonna put you into your own training groups, which means you're gonna do a quiz, and you're be put into a bucket essentially, and you're gonna be put into the right training group. So that's coming up, and, it'd be really good for many of you if you wanna get back in training.
Speaker 1:That's your one thing for January. But that's in time. You know, that's that's three weeks away. Well, yeah, kind of three weeks away. Is it?
Speaker 1:Three weeks away? Yeah. Kind of. But have a lovely Christmas. Enjoy yourself.
Speaker 1:Tell the people in your family that, the ones you like anyway, that you appreciate spending time with them. And I will see you back, and well done. Thank you all for such a good year and listening to the podcast. I appreciate it. I appreciate you putting this on in New Year's every morning, trying to help you get that one day at a time mindset.
Speaker 1:I think it is the breakthrough many people need. But we're all learning, and we've all learned a lot this year. So I'll see you in a few days, but mainly I'll see you back here in 2024.