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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, welcome back to the podcast. So some of you are on the Lean Shield challenge, week two of it now, some of you are not, but it's because we only opened two fifty spots and that's just to perfect it and make sure it was ready for Jan. I'm gonna explain a bit more about that now, but some really exciting news. Went up to Cambridge today, met Nick Wareham, professor Nick Wareham. He is one of the top 30 most cited scientists in the world.
Speaker 1:In the world. Obesity, diabetes, everything. He's the most humble guy ever, but he's amazing to talk to. He is now officially coming on board with Parapal. He's reviewed what we're doing with Parapal in general, the simplification of things, reviewed what we're trying to do with LeanShield, looked over the scoring algorithm, looking at that, making sure that, hey, this seems to be best practice.
Speaker 1:But ultimately, let's put it into clinical trial. So we're gonna work on a clinical trial within Cambridge University and see, hey. Does this actually improve outcomes or not? Maybe it doesn't. You know, that's what science is about.
Speaker 1:Maybe it does. I'm banking on it doing it because I think it does even from initial data we have, but it's amazing. But there was something interesting we spoke about today. Spoke to him and he was saying, yeah, look. Like, I love the simplification side.
Speaker 1:I love that stuff. I think it's important. And he said, look, there's something called the quantified self. The kind of a set of obsessiveness with numbers, whoop, aura ring, tracking every metric we can. But it's also true that to measure something we ideally need to track it somehow, right?
Speaker 1:That's important. But we don't have to track everything. And that's really the philosophy of parapal, Pareto's principle, focus on actually what matters, focus on what actually drives results. Forget the rest. But people see it the wrong way, but everything else is important as well.
Speaker 1:What do want about? Not saying they're not important, just saying these are the big movers and they should be focused on first. So you're saying there was a study they did on people who have diabetes, someone on metformin, someone on lifestyle intervention said the people on metformin got results. But when they asked them how they felt, if they're stronger, if they're better, nothing really, no change. The lifestyle intervention group got results, asked them how they feel, awesome, amazing.
Speaker 1:Strength increased, feeling better, more vitality. And he said that's what really matters here. What are we doing all this for unless it's to make people healthier, with more energy, with more strength. We want you, the outcome to be, not for you to run around going my lean sheet score is 89 out of 100. Well done.
Speaker 1:What does that actually mean long term? Is it the real driver? And if it doesn't make you feel better over long term then what's the point? And make you feel better and be better? Like if you're protecting muscle, awesome.
Speaker 1:But where's your strength at? Is your strength maintaining? Are you lifting more weights? Are you lifting the same weights? Is your grip strength good?
Speaker 1:That's one indicator. Like are you more capable? Are you able to walk further? Are you able to get up, sit up and down more? Like you know, these are the things that matter, not like just like having an obsessive look at numbers.
Speaker 1:So it made me think, yeah, of course that's the outcome. And so I just want to remind you guys that this guy has been in the industry for decades, one of the leading guys in the world. And he's knuckling all of it down to like, but does it make people feel better and become better in terms of strength, in terms of, you know, health span. Like living better, living with more vigor day to day. And if it's not, it's just like numbers going up or down and whatever, you know.
Speaker 1:Then we spoke to the Cambridge Innovation Group earlier as well and he was saying like, Listen, what makes you different to other cardio tracking apps? Said, Look, the main thing is that the apps are they help you track numbers, but there's no real direction with what you're doing with those numbers. So you're just left with a bunch of people tracking a bunch of numbers hoping for the best. We're telling you to track specific numbers, but with a goal of achieving a certain outcome and also the goal of reducing your stress. Because if you don't reduce your stress in this game, which is one of the big factors behind, you know, guilty eating stress, eating sleep, how you feel in general.
Speaker 1:Like stress needs to be lowered in this game because a lot of people are thinking it goes to everything and then you see new people coming up on Instagram all the time saying you've got parasites and all this stuff and you've to do x y z. Stressful. There's a million and one things to do every day if you don't watch out. That's one of the main things, we're trying to reduce your stress and hopefully you feel like this podcast. The people that listen to the podcast get better results as well.
Speaker 1:I'm not saying podcast is essential for everyone, but the people that do listen to it do lose weight and keep it off, do stick around longer and I think it's mainly maybe you're feeling a bit more calm about these things. Progress over perfection as the tagline you know. So yeah I mentioned they are apps, they do track well and they give people a lot of numbers. You know what mean? I mean what else do you want me to say about it?
Speaker 1:I think we're different in that sense, we're really channeling this kind of scientist of you turning into the scientist of your own life and really narrowing what you're doing into your own science experiment that has specific outcomes and the outcome should be feeling better, doing better, stronger ultimately. And that's where we're at. But I want to share some initial LeanShield data with you guys as well, you're excited to start it when it comes to the new year probably now, and what it means for you, right? So we ask people on the LeanShield beta and the Christmas challenge, Hey, where have you completed the majority of your workout so far? And they said 52% of people at home, 32% of people in the gym, 10% in classes.
Speaker 1:So most of you are doing it from home. And 58% of people using dumbbells or kettlebells, 18% machines in the gym and the rest of the noise. 82% of people said the workout intensity was achievable with all they had, so that's great. 48% of people said seeing a low LeanShield score prompted them to add more protein to their meal they otherwise wouldn't. Twenty six percent said yes once or twice.
Speaker 1:So, you know, it's like 75% ish are saying yes frequently or once or twice. This is a good one. Does the LeanShield score help you prioritize resistance training more than weight loss goal would? 66% said much more, 20% said somewhat more, which is awesome. 68% of you were looking at your LeanShield score at the end of the day.
Speaker 1:Bloody hell, man. Get on it all day, man. Wait till the end the day for? Some of you, 18% many times a day, and then there's one one of you is right. I rarely check it, but come on.
Speaker 1:Sort yourself out. When your lean sugar score drops, what is your immediate thought? Forty eight percent say I need to work out to solve this. Thirty eight percent say I'm at risk of losing muscle. Directionally correct.
Speaker 1:So your muscle your risk of losing muscle will increase if you remain at the lower score. And yes a workout will likely boost your score because training similars is one of the main factors but it does come down to calories and protein as well so it depends but yeah that's good that people are generally thinking that way. And last one to share, which I think is important. Does having the coach in the lean chi lap, which helps you increase your score, and the ability to do micro workouts, change the way you think about working out for protecting muscle, 76% said yes, 16% said maybe. So basically we don't have to think about to the gym three times a week, what we can do and maybe a future what we look at doing is, what if we did one full body workout a week in the gym on a Sunday or Saturday whenever you can fit her in, and during the week if you're working from home or whatever your situation is, you fit in ten minute top up workouts.
Speaker 1:So if you've got a lunch break, you can do 10 workout, you can ask coach, what am I missing? And he says, hey look, if you do three sets of press ups, three sets of triceps dips, You're doing your calories and protein on the side as well, and you're giving yourself this kind of like, hey, my score's high, my muscle is protected, I'm doing what I can, and it's fitting into my lifestyle now. So we don't have to think about I have to go to the gym three times a week, or I have to do sixty minute home workouts three times a week. Where do I fit her in? Before work, whatever.
Speaker 1:Even if you have ten minutes, you can be effectively protecting your muscle mass. You don't have to think about doing full bodies. You don't even have to do half the body. You can literally do just your arms, just chest, just back, just quads. You can think differently now because you can see your score nudging up and your training scores based on working out your full body.
Speaker 1:Eventually you're gonna have to get around to doing everything, right? For me, calves. My tiny, tiny, tiny calves. People neglected, poorly neglected. Always do my calves more.
Speaker 1:Hamstrings. What else? My back is all usually. I do a lot of jujitsu, some tired legs. When When I go to the gym I'm doing stuff.
Speaker 1:First time I go to the gym after jujitsu I'm thinking I must do something. It's not going to kill me because I want to train jujitsu tomorrow. And then I realize I'm missing out some big stuff and then I realize I got to just move back some strings and some casts usually but it's fine, I like it, it's motivating. So yeah, I'm gonna leave you with that, I'm gonna leave you with maybe next advice of don't be a quantifying self, don't just try and numerically add things up and work on numbers, don't be obsessed with numbers, use them to improve your life and that's it and drop the rest really you don't want be carrying a bunch of numbers around it's a weigh you down confuse you and make you think what am I doing you know you're not going go to the grave going fuck I'm so glad I carried around those 100 numbers So glad I knew everything about my body and you don't need to do it. Oh my god you need it you don't.
Speaker 1:My god my vitamin c was 10% less than I should have. Shit. You know like really? Really? But protein on the other hand, that's gonna have an impact.
Speaker 1:You might add some extra strong years to your life if you make sure you eat enough protein and train. That's the real difference. Not seeing any other things are not important. I'm just saying if we have to focus on something, you focus on this. Maybe other things.
Speaker 1:But that's it. Take that advice on board, and I'll see you tomorrow.