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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 one day of time. So some of you are on the twenty one day LeanShield Christmas challenge right now, and your goal is to get your scores close to 100 as possible, your scores from zero to 100. The three key components, your calorie intake, your protein intake, and the training stimulus you're doing. So, So when you go to the LeanShield Coach, all you got to do is put your protein and calories each day, totals in each day, and then if you do any workouts.
Speaker 1:You can ask coach for workouts, you can ask coach for ten minute workouts based on the equipment you have, the limitations you have, everything, totally customizable to you and your stats. Anyway, a lot of you starting fresh today. A lot of you want challenges. A lot you want Monday to come. And a lot of you have been on this massive, like a massive life change, new diet, new career path, total reinvention of who you are.
Speaker 1:And then it comes, and then you still don't start. You still feel paralyzed. And we tell ourselves as well, by the way, we need more motivation. We tell ourselves you've got to be tougher, but the hustle harder stuff doesn't work. That is the enemy of your progress.
Speaker 1:So we want to deconstruct that today in this podcast, where we're going to look at the judgment, we we want to look at clarity, and we want look at simplicity. And as Leonardo da Vinci, my best friend said, Simplicity is the ultimate sophistication, if I could say, good God, if you could listen to me. Anyway, let's go to simplicity. So, we glorify over complexity, and we think that the solution has to be painful complicated or it won't work. That's really what we think.
Speaker 1:And the mechanics of human behavior is actually the opposite of that. So, if we look at my book notes on Tiny Habits by BJ Fogger, one of the number one experts on this, there's a profound insight and he says simplicity changes behavior. And I know it might sound too simple, which is, you know, wow, Scott does amazing, but it's true. And he backs it up as well because he says there's something called information action fallacy. So, we assume or we think if we give people the right information or more information, it's going to change their attitudes and change their behaviors.
Speaker 1:But he says information alone does not change behavior. So when you look at it, in the book, says the easier a behavior is to do, the more likely the behavior will become a habit. This is so obvious, but we mistake it all the time. So if it's easy for you to have a pair of dumbbells at home and say to coach, Hey, I got five minutes right now. What are my weak body parts I've not worked on this week?
Speaker 1:Give me three exercises to do in ten minutes. Boom, that's actually so easy you're going to do it. If I said to you, Hey, twice a week, want you to drive twenty five minutes to the gym in the rain, hail or shine, no matter what, and you're going to have to do it at a certain time because like after work, whatever you fit in, you're going go, Oh, it
Speaker 2:must be hard. But if we
Speaker 1:can start looking at maybe adding stimulus to our muscles as a way of like telling our body, Hey, hold on to this stuff. It's important. When I lose fat, I want to hold on to this stuff. Maybe it means we need to do something so, so simple, such an easy thing to follow. So it's like, well, obviously, I'm going to do it.
Speaker 1:Yeah, we think like going on the floor doing 10 press ups, three sets is like nothing. It's like, no, that is you've done three working sets on your chest and your triceps, it's brilliant. And you want to do six to 12 working sets on your muscle groups over the week. So just ask a coach for a few workouts during those minutes and it might change everything for you. You don't have to follow the status quo when it comes to working out.
Speaker 1:What we do know is muscles need stimulus and that stimulus needs to come consistently, essentially, and you need to be doing something that's quite hard to do. That's it. So as long
Speaker 2:as it's quite hard for
Speaker 1:you to do it with whatever you've got on hand, you need to do it. So easier is better. Now, there's another book, and this is a marketing book, branding book, called Positioning. It's brilliant. But there's more lessons in this one, I promise you.
Speaker 1:It talks about the problem we have is we live in an overcommunicated society, and this book was written in the seventies or eighties. They argued that to succeed in this world, the court is, the best approach to take in our overcommunicated society is the oversimplified message. Now, this works in the mind as well. You are overcommunicated externally and maybe you overcommunicate to yourself. You tell yourself, I might have to do continuous glucose monitor.
Speaker 1:Might have to do keto. I might have to do low carb. I might have to intermittent fasting. Might have to drink water only for ten days. I might have to eat cabbage soup for seven days.
Speaker 1:I might have to do like whatever, right? Overcomplicate everything. Simplify for the next twenty one days. Muscle protection, muscle protection, muscle protection, muscle protection. Losing fat, but muscle protection.
Speaker 1:What does that mean? Protein, consistent, similar, that's it. Calorie deficit, okay, you can follow the deficit, you can go into a bigger deficit if you want, but it's going to be hard for you to maintain muscle. You need to think about the protein in training. If you do it now, then fine, but oversimplify the message and over communicate it to yourself one day at a time.
Speaker 1:That's really the key thing. And don't think of like building architect, being the architect of a really complicated lifestyle. It's not going to work. You've got to simplify it down. It costs you a lot of cognitive energy and it's stopping you from doing actual change.
Speaker 1:Again, our friend BJ Fogg, he says, Stop judging yourself. And the key thing is to remove any hint of judgment because that is the key, to look at yourself as a science experiment as that's the key to success. It's not a maybe you should try this, it's you need to do this this way. You're not seeing this as a courtroom of judgment for twenty one days. It's just a science experiment, twenty one days.
Speaker 1:Even the Stoics looked at it this way. They called it the view from above. And in modern terms, you call it cognitive distancing, taking a third person view of yourself, an objective view, view from above, bird's eye view, whatever it takes for you to zoom out from your own mind for a second to see the things in the grand scheme. You're just a human being who's eating the pasty. Like, get over it.
Speaker 1:Do you know what mean? Why are you judging yourself? Why are you making yourself feel like a fool and idiot? Eat my notes in the book called How to Stop Worrying and Start Living by Dale Carnegie. It says a story by a man called Sir William Osler, and he became the most famous physician of his generation.
Speaker 1:He attributed his success to 21 words he read the Red by Thomas Carlyle. So 21 words, that's what he broke his success down to. Not a mammoth biography, not an online course saying you can make £999 a day if you do this one, you do forex trading and crypto. No, no, no. This is what he said.
Speaker 1:Our main business is not to see what lies dimly at a distance, but to do what lies clearly at hand. Say it again. 21 words he said. This is successful life broken down into 21 words. Our main business is not to see what lies dimly at the distance, but to do what lies clearly at hand.
Speaker 1:He called it living in day tight compartments. And he mentioned just like ships have watertight compartments from keeping it from sinking, he says we need to shut the iron doors in the past and future, and we can only live now until bedtime. So this lack of focus is really what the problem is. So do live in daytime compartments and things can't guarantee success guys, can't guarantee things will go up perfectly. But if you do all you can do from now to bedtime, you're going make the most of your potential.
Speaker 1:And that's all I can say. Maybe your potential is, God knows. I don't know what it is. It's definitely limited. We're all limited.
Speaker 1:We're not going to be able to stop the sun from destroying the galaxy in six billion years time, that's for sure. But we can make it well, was better for sure. And looking at other notes on this type of topic, came back to the book Failure of Nerve. Brilliant, brilliant. Author mentions that we have a modern obsession with data and technique over presence and decisiveness.
Speaker 1:He writes about the treadmill of trying harder, which is driven by the assumption that failure is due to the fact that one did not try hard enough, Right? So we think we need to grind harder. We need to be in this quick fix mentality. We've got to grind harder. If we that's what it's going to be about.
Speaker 1:But it's not about that. He says it's about presence, which means having presence right now with a hand I've been dealt or the cards I've been dealt, whatever you want to say, and decisiveness to act from now until bedtime. Sometimes it's not about more data and more technique. You can overanalyze anything. You can keep acquiring information.
Speaker 1:You can keep crying in studies, but for you to take action and have some presence in that, that might change everything for you. You you live in a daytime compartments, you'll do it. So to back to the message of simplicity and a science experiment, you know, and that's the main thing. Not look at the at the mountain, you got a climb, just look at your feet one step, one step, one step. One, one, three, three, it really comes down to a simple score and three behaviors.
Speaker 1:And you can do one thing today, you can do two things today, ask coach. Coaches trained on this stuff. All movements is going to help you gradually do it. It's not going to tell you crazy stuff. And before you know it, after two weeks, three weeks, you're going to be like, well, my score's gone from 40 to 80.
Speaker 1:The fat loss I'm losing is now going be mainly fat and muscle. I know I'm doing behaviors now and I love it. I'm more consistent now. I'm not going to the gym three times a week for 60 minutes. I'm actually able to do one gym workout and maybe some home ones, just top things up, top up, top top up.
Speaker 1:Something you can do that's more sustainable and more motivational too because you can see the score go up with small actions and that's really what it's all about. Anyway, have a good day, guys. If you're not on the challenge, keep listening to the podcasts. A lot of stuff coming from the books. And if you are on the challenge, welcome to day one.
Speaker 1:Don't panic, please. All you got to do is take your end of day calories and protein from ParaPalo, Turtle method, and put them in the LeanShield app. That's it. There's not much work, guys. It's easy.
Speaker 1:It's one minute, and then you can start talking to coach for some action.