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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. This is the last podcast from Cape Town, South Africa. It's beautiful down here, by the way. And, yes, we I really, really loved it. If you ever get a chance to visit, go on.
Speaker 1:It's it's expensive to get here, but it's very, very cheap when you're here. But one incident, show me the power of words if anything or, you know, maybe not just words, but, you know, it's the vulnerability of it. I was walking through city center going to the launderette, and this kid comes up to me. He's like, oh, please buy me bread. I like, look.
Speaker 1:Go in laundrette first. And then on the way back, I'll drop it off. Because there was, like, a weird gang there that said to me, like, come here. Come here. I was like, no.
Speaker 1:Obviously not. But that freaked me out a bit. So I like, well, get out of the square right now. I go to laundress, like, ten minutes away. I come out and he's there waiting for me.
Speaker 1:He's like, shop here. Shop here. Go in the shop. Alright. Here's the bread made.
Speaker 1:Oh, no. I want this as well. Baby powder. I was like, baby powder. What's this for?
Speaker 1:Why is it so conveniently placed by the tail? What's going on? Some scam probably, but, you know, you give benefit of doubt. It's very cheap out here, but that wasn't cheap because I got ripped off in there. And then when I bought this, I leave and it's like six others show up.
Speaker 1:Six other go baggers show up. Like, please, please help me. I'm walking on street. I'm like, oh my god. If I get sucked in more, I'll be here forever.
Speaker 1:But as I'm walking, it's like I don't know. We might have been, like, 11 years old. He spoke really good English, and I chatting to him on the on the way to where I'm going. I said, you're going to school? He said, yeah.
Speaker 1:And I said, what are you doing? How do you get money? How do you support stuff? He's like, I try and park cars, but I just want some bread. You know, I'm really, really hungry.
Speaker 1:I was like, how can you say no to this? So I go in the shop. He comes in to get bread again. And then I don't know, six of them come in the shop. There's others outside.
Speaker 1:They're begging for bread. And then they all start begging for this milk powder, which is, like, mega expensive, so I could think it's, scam. And I'm about to say no, and the kid goes, please, father. Please. And I'm like, oh my god.
Speaker 1:You call me daddy, ma. Call me call me papa. I'm gonna say no now. Let me protect her. I will do it.
Speaker 1:I will protect you with bread. I will yeah. Yeah. You've got me. And I, you know, I left then, and this weird guy was following me for ages, and I shook him off.
Speaker 1:But I was like, wow. You know, the power of a well placed word that sets you off balance a bit, and you're just like, okay. Fine. And it just makes you realize, like, the power of persuasion of words. There's a good quote on words words before.
Speaker 1:It was like, words we call, you know, words spelling because they're magic. Casting spells. Words are like casting spells. I like that. It's true because it changes how you think.
Speaker 1:It puts images in your head. That's why marketing works and persuasion works. And that's really why you should be thinking about how you speak to yourself, how you speak about others because these kind of become spells and they become reality. Right? So if you keep thinking negatively, like I said in the stress one, you're thinking of stress catastrophizing.
Speaker 1:They become the reality of your life. So, you know, the power of these things is extraordinary events, and and that's just a lesson from from South Africa. Hope you enjoyed it. But let's focus again now on one day at a time. Let's focus now on what we gotta do today.
Speaker 1:Okay? Because I've gone over the basics, gone over stress, I've gone over catastrophizing, rushing out the gates quick. You're gonna just wear yourself out. You're gonna lose the race. There's no need to rush.
Speaker 1:There's no need to panic. You're not gonna lose 10 pounds in January. You'd be lucky to lose three to four pounds if even lucky, you know, it'd be nice to lose one or two pounds. You don't need to rush and do things. And that's one key lesson in jujitsu.
Speaker 1:So I've been training in the Cape Town jujitsu. And in London, it's a new one. It's open. So it's like white belts only at the moment. They have been training as like purple belts.
Speaker 1:So it's really tough. And obviously, when you're to gain someone better, you try hard at the start, got some energy, then you just wear out fast. Use too much energy for things that don't require it, and the opponent doesn't even really have to do anything. Just has to wait for you to wear out and you're defeated by a simple attack. Right?
Speaker 1:That's just how it works against beginners because you just go too fast too hard. And it's very similar with this weight loss stuff. Like, these diets, these workout plans, and nothing special about them. They just wait for you to gas out. And they go, yeah, we beat you.
Speaker 1:One flick, it's over. One chocolate bar, it's over. One drink, it's over. One this is over. One night, it's over.
Speaker 1:You completely give up and your willpower's gone and you come back to square one months later and you go again and again and again and the same thing over and over and over. So please can you see the foolishness of this, please, because it is foolish. And there's no use in losing your head about these things. You know, keeping a cool head is one of the most important things you gotta do. So you're not gonna catastrophize this week, and you're gonna keep a cool head.
Speaker 1:An example for me over Christmas and before just before Christmas and even up to this day and it's still gonna be till next week is the Turtle app has been facing significant problems and they're not simple problems to fix. There's complications with the app developer. He's been off and on complications with the app company who are trying to charge for fixing the app as opposed to, like, hey. This is code that we've built, and it should be working functionally properly. And it's even in the contract that it should be it'll be covered by them to, like, make sure the app is working as it should.
Speaker 1:And I'm pointing this out. I'm like, you know, we can't keep paying for developer do mistakes in wrong code because that incentivizes not doing it properly. And it incentivizes well if it's not doesn't work and we gotta we gotta work on a fix that we've that we've broken, then we're gonna get more money. Do know I mean? It's just quite ridiculous if anything.
Speaker 1:So it's been, like, back and forth, minor fixes here and there, trying to speak to all the customers and trying to put messages out there whilst being away. And I'm not saying this as a pity party type of thing. It's just a reality of when you run businesses. You kinda get the good and the bad, and the and the good is, like, you can take a Monday morning or a Tuesday morning off if you wanted to. And the bad is really there is no turning off.
Speaker 1:There's responsibility and it ends up on your head always. There's no one else. It all falls back on you. It can bring a significant amount of pressure. But every time I get to that stage, I feel like I'm putting the pressure's being put on mostly by myself.
Speaker 1:And whilst it's not good that some people don't have access to the app, we can only do what we can do with the resources, and we're trying hard, and we'll come to a resolution. And there's no doubt once it's all fixed, we'll count up the weeks the people have missed, we'll give it back to people when it's always gonna be fair. Always gonna be fair. It's not gonna be like, well, you've lost three weeks. Tough shit.
Speaker 1:You know what I mean? It's like, we will be fair. We've always been fair. We've always been fair. We've always, you know, worked hard and then we've hardly had any problems over the years.
Speaker 1:So, yeah, in those moments, things tend to go wrong all the time fast. It's not just that. There's other things that pop in, this and that, this and that. And it all tends to come out at once. But that's really what our mind does.
Speaker 1:It finds one or two or three starts building around, oh my god. It's all going to oh my god. It's all going to shit. What are you gonna do? Well, I mean, that's not gonna help, really.
Speaker 1:And you focus one day at a time. What can I do today? Okay. What's the most important thing I gotta do now? Let's break it down.
Speaker 1:No. No. No. Stop. Stop.
Speaker 1:Stop. Stop. What's the first thing? Let's clarify it here. Let's clarify the problem, and let's get to the root of that, and let's get a timeline set up for that.
Speaker 1:You know? Let's be fair. Let's talk straight and direct about this. Let's not beat around the bush. Stuff like that.
Speaker 1:You you you save you so much time. And I'm saying this because it will this will happen in your life. So if you've had a good start of the new year or a bad start or whatever, like, you're gonna have bumpy. You're gonna have a bumpy ride. You're gonna have a bumpy road.
Speaker 1:The journey's gonna go up and down. It's gonna go everywhere. Right? But remaining cool, calm headed is one of the most important things you do. Not throwing everything out, not having a pity party, none of that stuff works.
Speaker 1:It just makes it worse and if that becomes a habit that's even worse for you. If the pity party becomes a habit, you're in trouble. Because your first thing is to think about me, me, me, me, me, why me? Right? And then you think, oh, well, it's not fair.
Speaker 1:And before long, spend all day thinking why it's not fair and you announce soothing yourself with nonsense, speaking to your friends about, oh, feel pity for me. Opposed to like saying, look, this is my problem. I just wanna vent for a bit. I do this to Johan, my host mate. Right?
Speaker 1:I say, Johan, just wanna vent to you for a few minutes. Okay? So I need solutions to this stuff. I'll just vent to Two minutes. I'll be done.
Speaker 1:I say it to him, and he's like, yes. I don't. You crack on. It's nice. It works well.
Speaker 1:And I think a lot of us could do that. It's like, out loud. Love a vent, and I'll crack on with things, and I'll see what I need to do next. Okay? And that's what I want you to think about.
Speaker 1:Start implementing as well as long as the along with no catastrophe catastrophizing this week, keeping a cool head, potentially having an outlet for event if it's your friend or family or if it's journaling, whatever it is, it's important that you have this outlet and you limit the time of it because otherwise it becomes a habit and it takes over your day and that's not good. Right? It's not good at all. So the most successful people I see on the journey, and I've been in the fitness industry since I was 16 basically, and I was 16 to 19, I was talking to the top experts in the world, was interviewing them, I was doing articles with them, I was learning a lot from them. Then I worked in kind of sports nutrition, right, and I was, you know, in the back and learning how he was coaching people, bodybuilding coaching, physique and sports and all that stuff.
Speaker 1:And then going to work for a social sports club and then starting turtle and then then working with other experts in a more intimate basis again. And, you know, all of this stuff and all of this knowledge, all of this information, and I'm coming back with the same things for you guys because that's what I see works in people. You know, that's what works. It's not about, like, woah, when you with more advanced knowledge or, like, trying to make things sound more advanced than they need to be because a lot of people get trapped in that. They get trapped in, like, well, I gotta talk about this complicated mechanism and then if I speak about that complicated mechanism, they might think that it doesn't work that way.
Speaker 1:You know, a lot of people will talk about stuff like, well, if you spike your insulin, then you stop fat burning, which means you you don't you can't lose fat. And then you go, yeah. That's right. And this goes, what spikes my insulin? Well, you know, if you eat if you eat carbs, spikes your insulin, so you won't lose weight.
Speaker 1:And then you go, yeah. That sounds right. That sounds, yeah, okay. Well, wow, that's amazing. So if I don't eat carbs, I won't lose weight.
Speaker 1:And it's not true because, yes, insulin gets spiked sometimes when you eat certain carbs or foods. Right? But it's not about the acute. It's not about that one spike. It's about the net over the day.
Speaker 1:Some parts of the day, you're burning fat. Other parts of the day, you're storing. As long as your net as long as you're burning more than your storing, which is on off on off all day, you're gonna lose fat. Right? So me having a chocolate bar and potentially spiking my insulin now today, but I'm still in a deficit, it's not gonna stop my fat loss net.
Speaker 1:I would still be in a calorie deficit. I'd still lose fat even if I spike my insulin. You know? And it was I I covered this in the podcast a few weeks ago where Jordan Syap did a test on himself where he did the continuous blue glucose monitor. He did blood work.
Speaker 1:He did all his stuff. He ate in a deficit, but he basically ate sugar all day. Sugary sweet, sugary snacks all day. He just he wanted to spike his insulin as many times as he could to prove that even when you spike it, you lose weight. He did.
Speaker 1:Everything he lost weight and all of all of his health markers improved. Is he even his testosterone went up. You know? When you tell he's, insulin spike glucose smaller to people, the results he's had, they'd be like, no way. No.
Speaker 1:They lose their head. No. No. It makes you really unhealthy if you spike your insulin. It's a normal park as you it's you're meant to have it spike sometimes.
Speaker 1:You know? Obviously, spiking all the time, you're gonna have energy crashes and stuff's not good. It's not saying do it all the time like he did, but he did it on purpose just to prove a point. Right? So all of these things come into play.
Speaker 1:It's about simplification. Bruce Lee once said, I don't fear the man that's done 10,000 kicks once. I fear the man that's done one kick 10,000 times. And he's very philosophical, Bruce Lee, and he's bang on with it. I don't fear you people.
Speaker 1:I'm obviously gonna fear anyway. Well, you know, he shouldn't be like wondering, well, that person I know is tracking a 100 health metrics. They've got their whoop on the Apple Watch. They've got five subscriptions. They're tracking this.
Speaker 1:They're tracking that. They've got a 100 metrics going on. They're doing this now. They're trying to do all these sports, all these weight classes, and you go on and you go, oh, we're amazing. Fine.
Speaker 1:They're not going deep enough in any of those things. What are the things that actually matter for the goal you're doing? And if most of you know your goal is fat loss, the things that matter, you can cut everything away and focus on calories, protein, and steps. Right? If your goal is performance, you wanna do your best at a game, at a match, you need to start thinking, right, carbohydrates become important and even the timing of carbohydrates.
Speaker 1:Actually, maybe what carbohydrates suit me best and don't make me bloated or don't make me feel like I'm going to spew after I eat them. So you start timing your carbohydrate intake, you start looking more at your hydration, you're looking at hydration, you're looking at carbohydrates, you're looking at electrolytes, you're definitely looking at protein intake and overall calories as well. There's a few more factors come into play. You know, you're looking at, like, what you're doing before the game, you're looking at game day morning, you're looking at intra game, post game, you know, you start looking at those, they become important. So it depends on your goal.
Speaker 1:But a lot of you listening are trying to lose weight. So I don't know why you want to focus on more things when actually you focus on those three things, everything drops into place. Right? Everything falls into place with calories, protein, and steps. It's a fact.
Speaker 1:Give it a go. Some of you are like, well, I've I've gone under my carb intake, but I'm over my fats and my proteins are caved, and my calories are in check. I'm starting why am I going over my carbs? Doesn't matter. If your calories are still within range on average and your protein intake is roughly there or you're gonna get there, you know, you can improve that slowly over time as well, guys, the results are gonna happen.
Speaker 1:Don't stress yourself out. Remember words, got a spelling. It's magic. So one day at a time, we're gonna cast a spell, man. Today, I will live until bedtime.
Speaker 1:I will focus on my matters. I'll put a smile on my face. I'll have some joy. I get to move. I get to walk.
Speaker 1:I get to eat good foods because I want to fuel myself right. That's a good mindset to have. I get to do these things. I get to use amazing pieces of technology to track as well. I get to have human support.
Speaker 1:Amazing. I'm gonna utilize it. There's a community out there that I can reach out to any time, amazing, I'm going to do that. Why wouldn't I? And I'm going to make sure that I make the most of being able to improve my health because one day I maybe won't be lucky enough to be able to work on this.
Speaker 1:But I'm going to do it today because it's going make my day a better day. I'm gonna go out in the middle of the day as well hopefully and get some sunshine if it's available, and limit screen time and all that stuff as well. So try those things, but break it down guys. Steps, protein, calories, put a smile on your face, and I'll see you back here tomorrow.