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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. Good morning. So we're back again with the one day at a time podcast. Take that saying seriously. If you're feeling overwhelmed, the only time you can act is today until bedtime.
Speaker 1:This is your time. This is when you can act, not next year, not in January, it is now. Simply health, seems everything. So wipe away thinking, oh, this and how should I do this? If you take action now, which is all you can do when you do your best, that is literally the limit you can get to.
Speaker 1:Look, you try your best and things don't work out, they don't work out. But at least you're doing what you can and that's when you go to sleep better at night. I promise you. I know Saint Marcus Aurelius called for you now, a famous famous stoic emperor was a stoicism. Well, he was a stoicism practitioner, but he was always working on it, which is what we should be doing.
Speaker 1:But anyway, here's the quote. Is any man afraid of change? What can take place without change? What then is more pleasing or suitable to the universal nature? And can you take a hot bath unless the wood for the fire undergoes a change?
Speaker 1:And can you be nourished unless a good undergoes a change? And can anything else that is useful be accomplished without change? Do you not see then that for yourself also to change is just the same and equally necessary for the universal nature? So you might be thinking, I'm stuck in my ways. I've been stuck with diet culture for for ages.
Speaker 1:Listen. I'll never be able to do this and never be able do that. But we are change if you think about it. Everything is change. We can only really focus on the now, and we think there might not be changes happening in the now.
Speaker 1:But whatever changing, compounding in a good way or compounding in a bad way. There's a really good book about this called The Compound Effect by Darren Hardy. And it does compare someone who is slowly gaining half a pound a month. It's not not it's not after six months, that's not noticeable. It's three pounds.
Speaker 1:But the other person is losing half a pound a month. So at month six, one friend has gained three pounds, the other friend has lost three pounds. Six pounds difference. There's not much difference in them physically. But then when you go to two year mark, right, that's half a pound a month, that's 12 pounds gain for one person.
Speaker 1:And the other person has lost 12 pounds, now the gap is 24 pounds. Right? So now it's starting to get changed. Now the change is happening. Then the next year it gets even bigger and it compounds and you add another six pounds difference.
Speaker 1:Right? So it keeps going. And these are from small changes. We're always changing. Things are always affecting us.
Speaker 1:Our environment's affecting us, our work's affecting us, the journey we're going on is fine, should embrace change, shouldn't want to say well things are going stay the same, they're not going to stay the same. But what does stay the same is that we only get today to act, the new leaf today, we act today. That doesn't change but it causes change over time. And some of that is so slow that we don't think it's important, but of course it's important. When you think about being able to bounce back, one of the main things I see, if someone can do this, right, if you've got this skill in you where you can hit the weekend and it goes heavy and you're not gone your way, but you turn up again on Monday and you just start as if it's nil nil.
Speaker 1:Okay. Whatever. Weekend's gone. If you've got our skill in you, there's no doubt in my mind. You're gonna have a body weight that's healthy for you.
Speaker 1:You're gonna be in control of your nutrition. You're gonna be in a far better place in a few years than someone who can't do that. Alright? That's one of the one of the things. So what Marcus is really saying here that it's it is nature to change.
Speaker 1:It's part of nature to change. Everything grows. Everything changes. Everything kind of grows and dies, grows and dies. Things are always changing, and we're trying to sometimes we're trying to fight against this force of nature.
Speaker 1:We don't want change. We don't want the things to change. And we change slowly is another thing to think about. Like, you think of overnight successes, they would took ten years. You know?
Speaker 1:It's always the same. Like, unless you're lottery winner. So when you think about things, you think, okay. So change is inevitable. It is nature to change.
Speaker 1:Things have to change. I have to change. What is causing change in me now? And you do this evaluation. What's my environment doing to me?
Speaker 1:Realistically, who around me? What do they make me do? In a sense, how do they make me think? What do they make me how do they make me feel? What are my habits around the people I spend time with now?
Speaker 1:What's my work doing to me? What kind of change? If I were to zoom out, how what type of person is this work environment gonna create in five years time? And pull yourself out of your own head and think of someone else here because we think we're different all the time. But like think of like okay, how will that person has joined work during three years time?
Speaker 1:They are they gonna be super stressed and hated and they're fine now and you're like well that's gonna be me. Okay, what about the other new mom I know that is not going to be working out, is not looking after themselves, is just putting everyone else first. What's going to happen in three years for that person? Well slowly but surely they're going to gain weight, going to lose confidence in themselves, they're to be overwhelmed and start feeling very unhappy. You can do this exercise because you are slowly changing right now in certain directions.
Speaker 1:And we can take control of some of this direction, we surely can. We can surround ourselves with the right people if it's online, if it's through a podcast like this, if it's through communities, that helps a lot. So one of the main factors actually behind feeling happy as a human is like what part of communities are you part of? And doctor Rahman is gonna talk about this next week. What communities are you part of?
Speaker 1:How are they making you feel? What's the values of the community? What are values that you're living by? Because that is really like a hijacking to things. Hijacking.
Speaker 1:Okay. These values are lived by. We're all living by these values. Easy peasy. I'm I know where I'm going.
Speaker 1:But most of us are sitting in the confused state. So, yeah, I want you just to think today about your trajectory. Are you compounding in good ways in some places? And where are you compounding? Where it's very small right now, but it's gonna start building.
Speaker 1:It's gonna get bad. And you need to start thinking, okay, what do I do today to start changing that in the right direction? And I'll tell you what it is for weight loss. Steps, calorie intake, which will put you in a deficit, obviously, protein. You do that right now today, that's going to start compounding in the right way for you.
Speaker 1:You're to start a new little curve. It's going to start small, but you'll get there. If you want to feel if you think if you want to look up where you're gonna feel, be low performance, stressed, agitated, I'll tell you what you're doing now that's gonna lead to compounding this. You're gonna be sleeping five, six hours a night. You're gonna be not getting steps in the day, steps are low.
Speaker 1:You're not working out. You have no idea what your energy intake is. You're just eating, emotionally eating, kind of eating. You're eating not too eating too bad, but you emotionally eat. You often led astray drinking, drink a bit too much.
Speaker 1:You're following your dieting when you feel like you need to change fast. That type of person is on a trajectory of really building up some really bad habits and will end up in the wrong place for sure. But it's fixable today and you think about how is it fixed, how is our it is fixable, it's just the basics. We're not beyond the basics. Every expert in the world, you speak to them, if they will tell you forget about the complicated stuff, if you do the basics you'll be better than 99% of people.
Speaker 1:Every expert in every domain says this. And if they don't say that, they're typically not an expert or they think they're trying to sell you on a complicated solution that's not needed. So simplify things and just do the basics day in day out, you will be compounding such a powerful force that in a year or two and then three or four, five years of this, 're gonna be in such a big moment, you're gonna a different person in all the best ways. You know, you've got this sorted, your sleep is better, good sleep compounded over three or four years and you take it seriously, wow. You step target, you walk and you move and you're using your body, you're not losing it, you're using it.
Speaker 1:What's that going to do for three or four or five years? You feel better than ever. You hear people all the time when they start doing this when they're 40 or 50 years old, like I feel better now than I did in my twenties. You hear this story all the time. It's true.
Speaker 1:Because they because they're do it just because they've aged, they were on a really bad compounding effect, but now they're reversing it and they're building that up and it makes a huge difference. There's a video of, this old guy doing a squat with like one pound dumbbells. He can't do it, he's like 80. And he does a really really really like tough squat and he can't do it. Then there's a video flips to him like a year later and he's doing you know 20 pounds or like a bar squat deep, he looks amazing.
Speaker 1:It's like, wow, how can someone in their eighties change around like, oh, no way. Because age is just one factor, and you've got to think about this as well. When we think about age, we think about age equals bad. We always think this. Right?
Speaker 1:But we've lived in a society where aging has been very strongly correlated to really bad lifestyles. So the aging is just the compounding of a bad lifestyle. Does that make sense? So it's more so the bad lifestyle has been given more years to compound. What I mean by compounding is and Einstein said it was the eighth wonder of the world.
Speaker 1:It is because it's mad. Compounding is like the numbers become unimaginable. It becomes unimaginable the impact of what compounding does to numbers. So for example, if I said to you, do you want 1p now? No.
Speaker 1:Sorry. Do you want £10,000,000 now, or would you prefer 1p doubled every day? So 1p, get to start with, then you have that and then it doubles every day for thirty one days. When you say, obviously, I'll have 10,000,000 now because there's no way one pence doubled every day for thirty one days. It's more than that.
Speaker 1:And I'll tell you. I'm just gonna double check. So 1p doubled every day for thirty days. Let me have a look. Yeah.
Speaker 1:So for thirty one days is 18,000,000. You're thinking, no way. It's not possible. But that's what it does. And this is why people talk about investing early, you know, because it compounds.
Speaker 1:Anyway, the point is the compound effect of the it's also a bad version of this around. So it can go worse, you know. It's really, really bad. I think I wrote that out right. But anyways, like, it's $15.09 thirty days is 9 something million, and then the next one is by 18.
Speaker 1:I should be right. Maybe it's 15 or less. Anyway, it's more than 10,000,000. So when it comes to these, health things we're doing, we wanna be compounding early on. And most of the people have been compounding for thirty, forty years really badly.
Speaker 1:They've been eating really, really badly, overeating on foods. They've been drinking a lot. They haven't done any exercise. They don't go for walks, they drink while hydration levels are low, smoking, you think about the 60s, 70s, 80s, 90s, you think about this generation, it's not the healthiest generation at all. So remember age is just a factor in this, it's not the main one, it's just the time given and you can control the compounding.
Speaker 1:And I want you to think about that today. I want you to think about, okay, if I can compound my health and I can be in a better yeah, can even be I can feel even better about myself. I can feel and look and everything about me can be better in five, ten years. Even if I'm older, I can be better and I'll feel better because my health is compounding. What do I need to do today that gets me there?
Speaker 1:And for for many of you who want to lose weight, that is to get your weight down. Right? And you can there's a lot of people on social media like, oh, you shouldn't be trying to lose weight. Look, the science is clear. If you're overweight or obese, you lose five to 10% of your body weight.
Speaker 1:Okay? For some of you, it's very, very achievable. Huge health benefits to this. Being in a healthy body weight range for your height and your stats is very important. So you wanna come down, and you do that by calorie control, protein intake high to make sure you don't lose muscle mass, and then your steps.
Speaker 1:So you start with those three. And if you wanna start optimizing on that because you're nailing it, get some more water in you. Make sure you're drinking 1.5 liters a day, two liters a day. Once you got that done, is my sleep going well? Come on.
Speaker 1:Let's get things going. You gotta be serious about these things because they're under your control. And not always will you have good sleep, not always will you get your steps, and not always will you hit your calorie intake. Intake, but we have to have the desire and the oomph every day, at least the oomph to do it because what else is more important than this? The better versions we can be for ourselves, we can be for our families.
Speaker 1:And if you are one of your strong wives is to be healthy and strong and fit for your family and your kids then start taking it seriously right now. You don't let little things impact you today. Oh, bit of rain. Oh, a bit of this. I'm not feeling great right now but I could go.
Speaker 1:I wanna eat like a bag of Maltesers now because I'm feeling a bit sad. Does that fix your sadness really? Is it gonna make you worse? Probably. So can you delay your judgment for a few few seconds?
Speaker 1:Not even judge yourself about it. Just say, I really want a bag of Maltesers right now because I'm feeling a bit sad. I'm feeling a bit angry angry or irritated. But I know that's just a reaction that's not gonna solve it. Give yourself five minutes.
Speaker 1:It'll go away. Anyway, get on with your day. Hit your targets. Start compounding, and I'll speak to you all soon.