Episode 183. Wrap-up - The Evolution of Depression, Mouth Breathing & More

Welcome to another episode of the In-situ health and fitness podcast! This week on the show, we are wrapping up the month with our favourite discoveries, teachable moments and ideas we want to share with you.

Expect to learn how much weight you should be lifting, our thoughts on coaches wanting you to pay them forever, the evolution of depression, why you need to stop mouth breathing right now and much more.

Chapters

• 1:10 What you have missed over the last month
• 6:24 Training for the long term, how to reflect on your goals
• 8:25 Reaching to a Reel by Sharelle Grant (Fitness influencer)
• 12:28 Why you need to take responsibility for your health and well-being
• 14:35 Self-reliance and motivation, is it all BS?
• 18:55 Understanding the evolution of depression
• 20:56 Creativity plays a vital role in problem-solving and happiness
• 25:33 Mouth taping and nasal breathing trend
• 27:30 Impact of Mouth Breathing on Health
• 31:20 Benefits of nasal breathing
• 32:50 Importance of nose breathing and how to improve it
• 36:35 The impact of mouth breathing on face structure
• 38:22 Listener answer to: Is protein power bad for kids

Transcript

00:00:04:07 - 00:00:09:15
Unknown
what is up? Everybody, welcome back to the In-situ Health of Fitness podcast.

00:00:15:02 - 00:00:25:19
Unknown
On today's episode, we're wrapping up the last couple of weeks with interesting facts, teachable moments, and fun things that we know will help you live a long, healthy, and happy life.

00:00:31:16 - 00:00:57:00
Unknown
Couple of great podcasts we've done over the last couple of weeks. If you haven't listened to them, I'd strongly recommend go back. We had this cycle of daily routines that was, well, good job. very different for us. I think we you know what's ironic about this one? Sorry to interrupt, but we recorded it, and then we were like, is that good?

00:00:57:05 - 00:01:17:18
Unknown
Should we do it again? Should we change a topic? Do we need a structure differently? Like something was wrong about it because it was different. It was so different to what we normally do. not necessarily in the structure or anything, but just in the topics that we taught, I guess in the structure, like the way that we structured the episode and the topics we spoke about, but it was a success.

00:01:17:24 - 00:01:40:13
Unknown
So just to give people a bit of a wrap up on it. Mack came across a study as an essay, an essay, and it was about, obviously, the psychology of routines. And she just read out the title, or I just took like the ideas, like, I think four of my favorite ideas from the essay, about like the psychology of routines.

00:01:40:15 - 00:02:03:23
Unknown
And then we just discussed, like what we think about them, how it relates to us, how it relates to you guys, our experience of clients and how it relates to them. So it's more of just like a discussion on ideas, which is I really like podcasts that I listen to the like that. so it was a little different to what we normally how we normally do it, but I think that we always talk about like change, right.

00:02:03:23 - 00:02:21:21
Unknown
And that uncomfortable feeling when you do something different and like we've obviously haven't done anything different with the podcast for a while. So we had that uncomfortable feeling. And it's just like I was a really good reminder to myself that uncomfortable feeling isn't necessarily bad, it's just different. like, we just did something different and that's that's fine.

00:02:21:21 - 00:02:40:05
Unknown
It's okay. We survived and we got a lot of good feedback from everybody listening. So a lot of people that I didn't realize actually listening to the show reached out and said that was a good episode. So I was like, oh, you actually listen to our podcast. So thank you. Yeah. And thank you for those that reached out and let us know and actually gave your thoughts on those topics as well.

00:02:40:07 - 00:03:03:05
Unknown
and then big Q&A last week, which was awesome. a lot of good questions. And again, a lot of feedback on those questions. Not feedback, but your opinion on those questions as well. again, don't be afraid to do that. We always encourage you to reach out and chat to us about the podcast. you can do that through the contact Us link in the show notes or find us on social media.

00:03:03:08 - 00:03:29:04
Unknown
You find in situ Dash Dot podcast, dot podcast. Once you get linking, linking show notes. but reach out there and you can have a conversation with us there as well. Cool. That was a podcast for the last couple of weeks. come up again. I was working out for clients, and he sort of always comes up, and it's a good question.

00:03:29:05 - 00:03:52:18
Unknown
It's. I think it's a really good question. A good thought process or a thought. to have and actually think about your training life and all that sort of stuff. But, we're working out, and he's been trying to reach a certain weight with a certain amount of reps for bench press. I think he's talking about ten reps with a dumbbell bench press, and he's trying to get to a certain weight and he's like, is that a good way to get to?

00:03:52:20 - 00:04:19:10
Unknown
I was like, well, yes, like and like he's like, well what's a good way to get to that amount? And and it's of like again like what. How long's a piece of string and how long do you want it to be really. what what are you using it for? So at the end of the day, like, if you're chasing, I always say chasing white or performance goals in the gym is a good way to you know, stay motivated, reach goals.

00:04:19:10 - 00:04:45:17
Unknown
Whether it's physique, you know, strength, all that sort of stuff. So it's really good to chase weight goals like dumbbell like lifting weight goals in the gym is a really good motivation to get things done and really stay on track to get things like achieving. So but again, like, at what point do you stop? And it's just one of those ones where why is it all the guys that ask you this question?

00:04:45:23 - 00:05:07:10
Unknown
You never have that thought? Not at all. Like, I feel like maybe it's a bad thing, but I think that when I'm training, I am just like, what can I do now in this session? Like what feels like a really hard weight for me right now. I'm not necessarily thinking about the weight I'm trying to get to. Like, maybe if I can lift more weight on this day, cool.

00:05:07:10 - 00:05:25:00
Unknown
If I can't lift my weight the next week for the same exercise, also cool. I don't know, I feel like I'm very day oriented because I don't have like a long term goal. Like I'm just exercising to feel good, look good, be able to pick myself off of the ground when I'm an old lady, you know what I mean?

00:05:25:00 - 00:05:42:18
Unknown
So I don't, I don't know, I don't think I have many external goals like that. And maybe I get too stuck in just a session alone. I don't know if that's a good thing or a bad thing. No, I definitely I'm definitely I could not be like, you always get at me because I never follow the program. it drives me nuts.

00:05:42:20 - 00:06:05:16
Unknown
I run all these great programs for us, and I never really follow it because I'm just like, I follow followed vaguely. I never, I never record my weights or anything like that because I just don't care. Yeah, but, of course, if you go through that and you do that and you continue through your, health and fitness journey, it gets to a point where you are literally just doing this long term.

00:06:05:16 - 00:06:21:12
Unknown
So, you know, it doesn't matter if your weights are increasing or not because, you know, you're just going to be doing it anyway. I think that it get I mean, hopefully, I think that it gets to a point where it's just a part of being a human, like you sleep because you have to sleep, eat because you have to eat.

00:06:21:12 - 00:06:39:11
Unknown
You train because you have to train. like, I think that's where I'm at. And I feel like that's probably a good mindset to have because, like, otherwise it can just be too external and if you aren't hitting the external goals that you set, then can be disheartening and then you just don't end up training at all. You know what I mean?

00:06:39:13 - 00:07:04:04
Unknown
Yeah. It's not like you get it's like, oh, bench deadlifts and squat. Once I reach these numbers, just stop exercising and look, obviously I said chasing goals is really good, but yeah, at some certain point you just realize that you want to do this for a long time. The numbers are definitely not going to increase. but yeah, I just thought that was a good way to sort of start the session off.

00:07:04:04 - 00:07:26:06
Unknown
Just everybody sort of think about your goals a little bit deeper. It's always good to chase heavyweights, but think long term, not short term. Yeah. what do you got? What have you got? so this clip, I can't remember if you sent it to me or just noticed it because you liked it and popped up on my Instagram feed.

00:07:26:08 - 00:07:51:04
Unknown
shrill grants. Let's just for one wait one second. I send you so many reels and you don't send any back. I feel like it's a very big, like, friendship thing to do online, right? You share reels with people that you like, and you think of funny and you think would appreciate your reels. And I just this morning I went to shared a reel and our chat on Instagram is just like me.

00:07:51:04 - 00:08:08:10
Unknown
I've sent Jack like 20 reels and he sent none back. So what's that about? Oh, I get oh no no no, come on. But I'm pretty sure. Yeah, maybe a month ago I sent you this real, I'll play the reel right now so everybody can knows what we're talking about.

00:08:08:10 - 00:08:26:00
Unknown
fitness industry need to understand their privilege. I say this from a place of love so that before I go ham diver, it's 1105 on a Monday. I've had eight hours of sleep. I don't have any children and I'm at the gym. It's easier to maintain my body composition, to heat my macros, to get 4 to 5 training sessions in a week and hit a step target.

00:08:26:00 - 00:08:43:19
Unknown
I am privileged because of the lifestyle that I have. It's not because I'm more disciplined. So we need to cut this bullshit for being lack of rely on discipline or can't always be motivated. Fitness and training and nutrition is hard. As personal trainer, it's our responsibility to make that easier for them, not discourage them because they're not up to our standards.

00:08:43:19 - 00:08:43:24
Unknown
People

00:08:43:24 - 00:08:49:04
Unknown
And we're back. If my editing skills were right, you just heard the clip, and it's real.

00:08:49:04 - 00:09:15:15
Unknown
Grant. Talking about motivation and how you know she's created this life of she can basically train whenever she wants. And that's a privilege. And it's her job to, you know, motivate her clients. It's not their job to stay motivated basically. Is that what you got from it? I think when I the first time I watched it, the first thing I so you took a very different message away from it.

00:09:15:18 - 00:09:38:10
Unknown
Okay. To what I did. Yeah. That's why I wanted you to listen to. Okay. Okay. what I took away from it was that as a coach, not everyone has the same amount of flexibility and time. Like, my clients don't have the same amount of flexibility and time as I do. So maybe my expectations of them might need to change.

00:09:38:13 - 00:09:57:21
Unknown
So an example like I just pretty much have my own schedule. It's very flexible. I do whatever the heck I want all day, every day. Mostly unless I have to go to class or we have to record a podcast, or I have a scheduled call, but mostly very, very flexible so I can train whenever I can cook whenever I eat at home all the time.

00:09:57:23 - 00:10:21:00
Unknown
And maybe I put those expectations on my clients too, when in reality they're stuck at work 9 to 5, they have kids, they have to go to appointments after school and work. So that's sort of like I that's probably not what she wanted because she's like, New York unlocked. Oh yeah. Like this video, wasn't it for me. Like the way that she presented it, I didn't like it, but that's what I thought.

00:10:21:00 - 00:10:37:05
Unknown
I was like, oh, maybe I should change my expectations of my clients a little bit. Not to, like, let them get away with everything, you know what I mean? Because that's what they pay me for. But just to put in perspective of, like, I am privileged to go to the gym whenever I want to cook all my meals at home, you know what I mean?

00:10:37:07 - 00:11:05:17
Unknown
Yeah. What did you take from it? Yeah. Well, it goes like I think she was trying to, you know, do it's very obviously scripted to the point where she, you know, she was trying to, you know, ruffle some feathers to get it shared. And obviously it worked with about on social media these days. Yeah. And look I think it's I think she was having a dig at me personally because we've been talking about motivation and how, you know, what is motivation.

00:11:05:19 - 00:11:26:04
Unknown
I don't think there's any right or wrong answer with motivation, but people rely on that motivation to get going too much. And then it's I, I sort of felt like she's like saying to me, it's your job to motivate your clients to get to the gym and yes, 100%. But the way she was saying, it's like, if you don't do it, they're not going to go and that can be quite dangerous as well.

00:11:26:09 - 00:11:47:17
Unknown
So yes, I need to motivate my clients to go to the gym and be chasing goals and motivating to live a long, healthy, happy life. But I don't want them to rely on me. Yeah, I feel like our whole philosophy is we want you to graduate from us. Yeah, like a lot of the time when we have a new client, it'll be more intense.

00:11:47:17 - 00:12:02:16
Unknown
We'll talk to them heaps, will see them heaps, and then as they get better at doing it by themselves, or they don't need jack or myself as much, they like, take it down a notch and they see us less, and then they take it down a notch, and then eventually they can do it by themselves. Isn't that the point?

00:12:02:16 - 00:12:25:09
Unknown
That's what every trainer should trying should be trying to do with their client. Yes or no. But unfortunately, the I'd say 90% of the gym health space is make people rely on you. Yeah. Because it's more financially better for that gym, personal trainer and all that sort of stuff. Because if that they're not going to go to the gym without me and they're relying on me, then yeah, that's awesome.

00:12:25:09 - 00:12:46:18
Unknown
They're only they can make you a shitload of money. Yeah. To go to the gym. And I think that's very again, obviously everybody can listen to this clip and take something different from it. But what I would like people to take from this clip is don't rely on everybody else for your own motivation. And again, don't rely on motivation.

00:12:46:24 - 00:13:12:08
Unknown
Yeah. Like you just know what you need to do to do these things to be a healthy person and also so just go and do them I know. Yeah. Motivation and also stuff. But it's just forget about motivation. It just comes to the point where you've just got to go and do the things. Yes, I understand people live hectic lives, kids work, cooking, food, all that sort of stuff.

00:13:12:08 - 00:13:35:13
Unknown
But again, if you want something you can, you can do the things you need to do to again, you don't have to spend a couple of hours a day like Cheryl Grant does working out. But you don't need to be a bodybuilder to be healthy. But I think that's our job. Like is to help whatever the whoever the person is and whatever their situation is, find ways that they can sustainably be healthy.

00:13:35:13 - 00:14:01:15
Unknown
Like, yeah, do exercise and you know what I mean? Like, I feel I think her problem with a lot of she captioned it, new York unlocked 20 something year old pets and coaches that tell others to just be disciplined like me. Like that was a caption. So like, yeah, I feel like that is a problem online. It's like all of these small guys and gals that are shredded to like, get up and go for a run.

00:14:01:15 - 00:14:24:00
Unknown
Yeah, sauna workout, have breakfast, then start your day. And that's not practical. It's not practical at all. And, look, I 100% agree with her on that point, but at the point where, like, like you said, like, our goal is to teach our clients because sometimes it's hard to say what you're doing and not doing. So it's our job to show them what they're not doing, what they could be doing within their busy life.

00:14:24:06 - 00:14:44:00
Unknown
It's like how we talked about in routines last week. There is no one routine that defines, oh, you know what I mean. It's very individual. Yeah. And yes, it might take me a little bit more effort last a little bit more effort to motivate that person to do those things at start. But getting them hooked on that motivation is like a drug.

00:14:44:06 - 00:15:04:12
Unknown
And the more they hooked on that, the more they're going to pay us to, the longer they're going to pay us to stay on that drug of whatever it is. So, yeah, again, big message from that that I took was everybody listening who's trying to improve their health and fitness. Don't rely on your coach, your personal trainer.

00:15:04:14 - 00:15:25:23
Unknown
Inspirational post on Instagram to achieve your goals. Yeah, you rely on you. And if you're struggling with that, you've got it again. Take time to find out what works for you and fits within your schedule to achieve those goals. Yeah. yeah. Sorry. She had a rant at me. I felt like that was attack at me. Why did you take it so personally?

00:15:26:01 - 00:15:46:02
Unknown
Well, I didn't, I personally. It's just like it. Yeah, I sometimes do that too much. No, it's just what we've been talking about with motivation and discipline and how it's a little bit B.S. and you've just got to do the things you need to. And I'm telling my clients do that. And yes, I don't take into consideration their busy lives and all that sort of stuff.

00:15:46:04 - 00:16:11:14
Unknown
But at the same time, I don't want to be their they're relying on me to motivate them because that's a very big trap for both of this. Basically them financially in me. Time spent I guess. Yeah. anyway, anyway, my rant back. So Cheryl, Cheryl. Okay, the next thing that, well, I don't know, you were going to bring this up.

00:16:11:14 - 00:16:30:06
Unknown
And then I was like, should I bring it up? Because I brought it up to you and you never gave me an answer. Well, because there is no answer. Okay. So what is the evolutionary purpose of depression? This was just something we talked about in one of my units the other week. So I'm doing a developmental psychology unit this semester.

00:16:30:06 - 00:17:03:20
Unknown
And we're talking a lot about like evolution and epigenetics and development mentally, physically, which is incredible. But one of the things we talked about, like in the smaller class where we basically just discuss was like the evolutionary purpose of different things in relation to psychology, like happiness. well, what's that even evolutionary need for happiness? Well, so what we discussed in class was to survive, right?

00:17:03:21 - 00:17:28:09
Unknown
So if you, like, if you're full, like, if you're not hungry, then you're going to be happy. Everyone knows that when they're hungry, they get hungry. if you have a good support network and friends and family around you, you're happy. If you feel safe and like content in like shelter or something, you're generally happy. So I think that the emotion of happy is a signal to your brain that everything is good.

00:17:28:09 - 00:17:52:18
Unknown
And this is what we should keep doing to stay alive. okay. But then depression was much more like mystical when we discussed in class because I don't know, I don't really I can't really yet see what the clear like survival purpose of depression is. The things that we discuss like can you can you what do you think it is?

00:17:52:18 - 00:18:23:19
Unknown
Before I that's what I wanted to talk about ever since you said it. Well, why did you ask me? Like we do live together? I know that I want to have a good answer before I put up. Nice. And you got nothing, right? It's really, really hard. So what we talked about in class was like, from a developmental perspective, as you age, I think like the teenage years, obviously emotions are a lot stronger and harder to control because your prefrontal cortex isn't fully developed yet.

00:18:23:19 - 00:18:55:00
Unknown
So like your decision making and your reasoning isn't really there like it is when you're older. So it could be like that. Teens and stuff experience depression too, as a way to withdraw socially and like manage their emotions in isolation. But then does that cause the depression to be worse? Because we all know that like community and social support is like a really critical factor in being happy and combating things like depression.

00:18:55:02 - 00:19:18:01
Unknown
Well, wouldn't it just be the opposite to happiness? So happiness is equals. We're doing the right thing. Keep doing this so we can live a long, healthy life. And if you fall into depression again it should be managing those things going, okay, this isn't good. This isn't working. This leads to death. Yeah. So it's not doing what he's making me feel.

00:19:18:03 - 00:19:43:07
Unknown
But then are we talking about depression or sadness? Because I think that two different things. I guess it's in how you interpret it. Yeah, like I do, I definitely agree. But like like when you feeling these bad things, it's your brain telling you that something isn't right. But now, like what? Like I think there's so many things. Like it's so, so common for people to be depressed now.

00:19:43:09 - 00:20:10:20
Unknown
So is it like there's so many things wrong or are we oversensitive to other things? Are things being wrong? I think it's more like there's nothing wrong. So what is there to be depressed about? But that's almost the issue in itself that causes the depression. Is it almost like, what is that to be happy about? So then just by default, people with more depressed nuts cause the same things that made us happy.

00:20:10:20 - 00:20:35:06
Unknown
Like however many that hundreds of thousands of years ago just don't seem to be making people happy anymore. You know, it's like, like it's not enough. Like the basic needs of survival I think are not enough. Right now, I think I've spoken about this before. It's like for the last say to decade like 20, 30 years probably, maybe longer.

00:20:35:08 - 00:20:58:21
Unknown
But if you want to be an entrepreneur or start a business, it's like find a problem and solve it. and for the last 30, 40 years, we've been finding problems and solving and we haven't really got any problems anymore, really. But physically, like, you know, it's to a point where you have to go to a gym to move, to be healthy because you literally don't have to do any sort of movement outside the gym, really.

00:20:58:23 - 00:21:23:19
Unknown
You can get everything delivered. You can do your work from home. You don't have to go for a walk to get stuff. You don't need to cook stuff. So it's like there's no physical problems. So there's that, you know, there's no. So you think that like, problem solving is a big part of us being happy. Like the other question that we that we discussed in class was, what is the evolutionary purpose of creativity?

00:21:23:21 - 00:21:41:02
Unknown
And I came home and I was like to what's the purpose of creativity? He's like everything. Everything around us is created. Also, that was see, whereas I was like, what the heck? Why do we need paintings? Like, sure, they're nice to look at and people can tell their stories, but that's it. People can tell their stories through them because they might make us happy.

00:21:41:02 - 00:21:58:18
Unknown
They can communicate things because we're painting started on and on in the caves and all that sort of stuff, because people didn't live long enough. So it was like I go off a sub aimed at a buffalo. This is how we get food to survive. Yeah. And because people didn't live long enough, they could just look on the walls like, oh, that's what we do to eat.

00:21:58:19 - 00:22:23:09
Unknown
Yeah. So obviously that's how art started and creating that way. But again, that can just go into everything we're doing now and again, creating, you know, creation and all that sort of stuff to solve problems and all that sort of thing, like, again, art and all that sort of stuff. Like, again, it's just somebodies way of creating and solving a problem.

00:22:23:11 - 00:22:52:17
Unknown
Yeah, it's, I don't know. So we don't really have an answer. What is your thoughts. Everybody listening. Why do we still get depressed. I've been thinking about a lot. Maybe we'll come back with an answer but we couldn't answer in class. I don't think there's a definitive answer. just more of a thought experiment. But I think it was just like we humans have evolved so quickly over the last 100 years.

00:22:52:19 - 00:23:14:13
Unknown
I don't think our brains and our chemistry in our body has been able to keep up. So we still got that primitive brain that, depression equals stop doing that, going that direction, go towards happiness. But it's just we've our surroundings evolved so fast that our primitive brain might not be able to catch up and go, hey, happiness is over that way.

00:23:14:15 - 00:23:32:22
Unknown
Yeah. And we have so many external things again. Yeah, but why is it so hard now to go from like, theoretically we survived as long as we did because when we felt depressed, we went towards happiness. But why now? Is it so? It's so much harder to change directions, right? Like obviously you can't just be like, okay, I'm not going to be depressed anymore.

00:23:32:22 - 00:23:53:03
Unknown
I'm going to be happy. Because what do people do when they're depressed? The same things that make them more depressed. Exactly. And usually 80s social media, all that sort of stuff. So it's like you get trapped in that thing of, you know, I'm depressed. I'll go on social media, see what's happening, but then it almost can make you more depressed if you're not caught, like if you're not aware of it.

00:23:53:05 - 00:24:15:09
Unknown
Yeah. And also, do you think that like from a social perspective because like being supported is very, very important. Being like is very, very important to survive. And then like going on social media is like theoretically the place where the community is now, but then it's also the place that makes you depressed. So it's like we're trying to seek the community, but at the same time, where we find the community is also causing depression.

00:24:15:09 - 00:24:38:11
Unknown
So that's stimulus for your brain. But then also we know now that food affects mood. so what do you do when you're unhappy, like junk food. Yeah. So it makes that even worse. So you got both stimulus coming in through your eyes. And then obviously what you're eating through your body as well. I think those two can be quite dangerous and easy to get caught in.

00:24:38:13 - 00:24:57:19
Unknown
But again, why haven't we evolved to counteract that? Why haven't we evolved something like willpower, but maybe not necessarily willpower to help us not do these things or that to come. But then also in class we're talking about what's it going to look like in a hundred years time with all of technology? Like, how are we physically going to evolve?

00:24:57:21 - 00:25:16:09
Unknown
Yeah, well, like the technology, like someone's like, are we going to get a third eye just to be able to interpret all of the screens around us? Yeah. Well, again, like how do you combat all these companies spending billions of dollars on research to just maintain may turn our attention?

00:25:16:11 - 00:25:38:20
Unknown
had to combat that. And. Okay, cool. Anyway, put a pin in that. We'll come back to it in maybe a year's time. Yeah. And see see what we think. Okay. This is this is let's change direction a little bit. Good. get out of the deep and meaningful philosophy and come back to us, everybody. Yeah. And into the practical things that you can do.

00:25:38:22 - 00:26:09:22
Unknown
I really want to talk about mouth breathing. so I think potentially three years ago maybe even longer maybe. When did we do our first road trip to Queensland? Probably five years ago. Stupid mouth breathers. What? Yeah, about five years ago. Why did you say stupid mouth breathers? I was a mouth breather. so five years ago, we did our first road trip, two from Victoria to Queensland, and we were listening to a podcast about mouth breathing, about the guy who wrote the book.

00:26:09:24 - 00:26:28:10
Unknown
No, the guy who was being interviewed, I'm pretty sure is the guy who wrote the book breath, which I am yet to read, but I learned a lot from this episode anyway. And that is when I started my journey of not math breathing because you are not a math real, have never been a math breather. Why would you, I don't know.

00:26:28:10 - 00:26:54:05
Unknown
No one told me it was wrong. Okay, but now, five years later, math, math, typing and nasal breathing is like the new trend. Like my face is all like by this math type, by this math type, by this math type. I was doing it before it was cool. You one of those I anyway, so I just wanted to talk about it because I feel like way back when we discovered it, we talked about it a lot and everyone was like, ick.

00:26:54:07 - 00:27:29:24
Unknown
I'm not typing my math when I go to sleep. It's that scary. Like you used to talk about it in your gym all the time to everyone. And everyone was like, you're crazy, Jack. That's just so dumb. You suffocate, you suffocate you. but now it's cool. So let's talk about it again. so I think some of firstly, some of the things that research has shown math breathing can is correlated with is asthma, which I had as a kid, ADHD never diagnosed but potentially sleep disorders 100%, chronic fatigue 100%.

00:27:30:01 - 00:27:55:02
Unknown
Allergy reactions 100% face facial disfiguring. So like the shape of your jaw 120% poor dental health 160% like I had all of these things because I grew up being a mouth breather. So I think that like, also, mask breathing isn't just when you go to sleep. It's like any time in the day. I was just constantly breathing through my mouth.

00:27:55:04 - 00:28:16:21
Unknown
So when I was younger, I had like all of the things that I just listed terribly. Also a bunch of other things that haven't been correlated, but I'm sure a correlated with it. Now, like gut health problems, skin problems, all of like everything because our mouths would sink all the time. Getting sick. Yeah. Poor me. Like I had the worst immune system ever.

00:28:16:23 - 00:28:39:01
Unknown
But moral of the story our mouths were designed for us to talk and eat. Our nose was designed for us to breathe because it filters all of like the the allergies. What do you call them? Like the pollen, pollens, everything that comes in dust. Your body. Your nose is a filter so it doesn't get to your lungs right?

00:28:39:03 - 00:29:08:22
Unknown
And at some point we've changed to breathing through our mouth. Does it do you know what what happened? But yeah, also when you breathe through your mouth you are like in generally in fight or flight mode, because when like if you had the need to breathe through your mouth as a caveman or whenever mouth breathing wasn't as common, it was because, like you were running or like you were stressed or you're doing some sort of physical activity.

00:29:08:22 - 00:29:32:15
Unknown
So I'm not saying you can never breathe through your mouth. Like if you're exerting yourself short, breathe through your mouth because you need extra oxygen. But generally just breathing through your nose is what we should be doing. Go on. I feel like you've got something to say. No, it's a very hard habit to break and adult, but it is, again, one of the best things you can possibly do.

00:29:32:18 - 00:29:56:06
Unknown
It's it's one of those things that, again, just drinking more water is good for your health. And everybody goes, yeah, whatever, and just dismisses it. But actually breathing through your nose and shutting him out for whenever you're not using it. Like you said, it's just such a game changer. It can improve everything. I find. a lot more relaxed.

00:29:56:08 - 00:30:14:14
Unknown
if you can just look again, I guess it's not flight and flight or flight mode when your mouth is open. If you're constantly with your mouth open, your body's just like, wait, am I going, what am I doing? And that where if you can just stop and breathe through your nose, you're a lot calmer. And I think a lot of people do need that these days.

00:30:14:16 - 00:30:34:02
Unknown
And people, you know, rely on meditations, all this sort of stuff and so on. And they might do nasal breathing techniques and less of itself or box breathing, but then they breathe through the mouth for the rest of the day. You're probably better off just trying to breathe through your nose while you're sitting at your desk or doing whatever you do during the day, rather than doing all that other stuff.

00:30:34:05 - 00:31:08:16
Unknown
Yeah. Does that make sense? Like, I just I cannot emphasize to you guys enough how much changing from breathing through my mouth to my nose has changed my life, like I can't. I wish I so desperately wish that my mom knew this when I was a kid and had to intervene to try and get me to breathe through my nose instead, because obviously, like when we started this, I also was like to jack this, I can't, I cannot take my mouth shut at night because it was like I didn't use my nasal passage right enough, so it felt like I was suffocating.

00:31:08:16 - 00:31:27:12
Unknown
I felt like I couldn't get enough oxygen in through my nose because I wasn't used to it. So it will be very hard to start with. Like if you are a mouth breather, it's going to be hard to change. It's going to be hard to tell your brain to shut your mouth and breathe through your nose. And it's going to feel hard to actually have enough air in you because it's different.

00:31:27:16 - 00:31:46:13
Unknown
It's a diff that the the way the air is getting to your lungs is different. So that's probably why it's best to tape your mouth at night, because your muscles through your nose and nasal passage needs need to get strong again and actually work. So type in your mouth at night and then following sleep. They have to do it.

00:31:46:15 - 00:32:01:13
Unknown
Yeah. They don't have a choice where obviously during the day and you're awake in your where you know they do have a choice sort of because if you stop breathing through your nose and it's hard, you can open your mouth and you're not going to notice. But if you got it tight during the night, you can't do that.

00:32:01:13 - 00:32:19:18
Unknown
So that's a good place to start typing your mouth at night just so those muscles get used to working again. Because yeah, as soon as you want to stop breathing through your mouth and you haven't done it before, after your nose and you have done it before, you, you're going to struggle to get air in or feels like you're suffocating.

00:32:19:18 - 00:32:41:22
Unknown
So you going to just open your mouth and use your mouth. Yeah. So yeah, I had three ways that I would suggest to start nasal breathing. So first hand experience. The first one was going to be like awareness. So during the day and I like it's hard like you can sure you have this information now and you might occasionally notice that you're doing it and then start to breathe through your nose.

00:32:41:22 - 00:32:58:24
Unknown
But trust me, as soon as you stop thinking about your mask going to open. So I used to have like little I used to put sticky notes all over the house. Do you remember that? To remind myself of positive things? Yep. And stuff. Put sticky notes everywhere. Just like breathe through your nose. Close your mouth, close your mouth.

00:32:58:24 - 00:33:15:14
Unknown
Put like you can draw a little nose if you want. Draw the lips. Just put. I do that to my clients all the time. Close your mouth. Yeah. Break through your nose. No, look at me like I'm just close to me. also a lot like setting, not alarms. Like, because maybe that's too drastic, but, like, reminders on your phone.

00:33:15:14 - 00:33:35:02
Unknown
So it's like a little notification every time you pick up your phone that just says, make sure you're breathing through your nose. Just little things to prompt you because it is like a constant, constant thing you have to monitor. And then I was going to say to type your mouth at night when you go to bed. And then the third one I was going to say was try and nasal strip as well.

00:33:35:02 - 00:33:56:09
Unknown
Maybe you want to try a nasal strip and typing your mouth at the same time. because it does like I was skeptical in the beginning because I'm like just this little piece of plastic over my, like, bridge of my nose. How's it going to do anything? Like what? Garbage. It. It is incredible. It's. Yeah. It's incredible. so, yeah, I was the same.

00:33:56:09 - 00:34:19:09
Unknown
I didn't think that would work, but. Yeah. And everyone I've suggested it to is like, whoa, what is this, witchcraft? And again, you should have those muscles that keep your nostrils open. But again, we don't use them as much anymore. So those muscles get weak and basically nasal, you know, nostrils, nasal cavity sort of collapses on us. Not technically, but sort of.

00:34:19:10 - 00:34:42:11
Unknown
So those just open it back up so that you can actually get through. And also. Yeah. Yeah. Also if you live in Melbourne and the weather is chaotic and the pollen is ridiculous, I find some days when it's the weather's different, my nasal passage is just like slightly more inflamed. So it's harder. So having nasal strips like maybe don't use them every night because it does occasionally hurt my skin.

00:34:42:13 - 00:35:03:07
Unknown
But if you save them for like days when the pollen is terrible and it just helps open everything up. Yeah, and that's the thing. Like people will go straight to, and histamines, where if you just sort of breathe runny nose a little bit more and maybe get these nail strips just to help that happen, your nose will do what it's meant to do and you don't need any histamines.

00:35:03:09 - 00:35:24:02
Unknown
Again, to a certain extent, obviously. I have certain reactions, real bad reactions to certain pollens, and I do need the antihistamines, but if it's just a general dusty sort of, you know, pollen day, just those now strips will get the job done. Nasal wheezing, nail. Yes. Wait wait, wait, I've got one more thing that I didn't think to add, but I just.

00:35:24:03 - 00:35:46:06
Unknown
But it came to me, when you're doing your lot, your zone two cardio, like your light or your warm up in the gym, I think when I started putting emphasis on just breathing through my nose while doing like I usually do, like 3 to 5 minutes of zone two cardio, like light intensity, just walking on the steps before my training session.

00:35:46:08 - 00:36:16:23
Unknown
And I always try to keep my mouth shut and it does get hard. It gets progressively harder. But that's the point because I think it just helps my nasal passageway. Maybe. I'm not really sure. Like the the structure of inside your nose and everything, but I'm pretty sure I feel like it just helps it get like stronger almost to be able to, like, take in the air, I don't know, and then after that, I always feel like I can breathe a lot better because I've, like, spent a little bit of time forcing myself to really pump some air through there.

00:36:17:00 - 00:36:35:16
Unknown
so yeah, well, but we all have those muscles in there no matter what you think. Not everybody has the muscles to be able to move that ease in their face. That's freaking creepy. But no one can do it because we don't do it. What's the purpose? Yeah. So some people can obviously from kids, they stop moving areas and just continue doing it.

00:36:35:16 - 00:36:54:07
Unknown
And those people can do it because I continue doing it. Yeah. Same with, you know, the muscles in your nose and around your nose. So more you work it. I was just going to, call out my brother on this one next. Somewhere together in Miami, and I'll get a photo next to us, like, face, like, smash our faces together and get a photo.

00:36:54:09 - 00:37:14:16
Unknown
So he's always been a mouth breather. I've always been a nose breather. And it literally does change the structure. Obviously, you know, we're not the same person, but we got the same genetics. we're only two years apart, and we've got a completely different face structure because he has always breathe through his mouth and otherwise breathe through my nose.

00:37:14:18 - 00:37:36:13
Unknown
I think my face structure has changed in the last five years since trying to breathe more. do you think you can't remember? My face looked like when you met me. God. Again, it does. Like it's obviously going to change your face structure. cool. That's all I've got. Do you have anything else? No. I reckon we leave it there.

00:37:36:15 - 00:37:56:08
Unknown
Obviously, if you've lasted this long, you've enjoyed the episode. We've gone up and down and back up again. that's the wrap up, isn't it? That is the wrap up. As always, we want to hear your opinion on especially the middle topic there of depression. Again, we haven't we don't bring this up to have an answer. It's just more discussion.

00:37:56:10 - 00:38:17:18
Unknown
We like bringing these up because the more you think about these things, the more you can address them. Especially we have something as important as depression or sadness. So it's always good to be thinking of those things and ways to improve it. And that's why we bring these up. So if you got any good opinions or ways to, you know, counteract those, would love to hear it.

00:38:17:18 - 00:38:52:19
Unknown
And we can talk about it on the next episode. as I was saying that, I do remember one client, one listener reached out after last week's protein question, is protein good for kids? Was the question and this listener actually feeds her kids protein powder in the morning, she'll mix it up in oats for one of the kids, and instead of chocolate milk, I'm pretty sure she said she gives them a whole the other kid, a chocolate protein shake that makes way more sense.

00:38:52:21 - 00:39:12:01
Unknown
Like no sugar compared to chocolate milk. And like, we didn't even bring this up in the show and she's even she said that there's a bunch of studies out there show that a higher protein in the morning health insulin spikes and mood and hunger throughout the day. And she said since she's been doing this, she can completely notice the difference in her kids.

00:39:12:03 - 00:39:35:01
Unknown
So there's a real world example of yes, protein is like, obviously you might not have time to cook your kids a high protein meal in the morning. So yeah, 100% if you got protein powder there and they won't eat any other sources. Protein 100%. there's a good example here. And she has completely noticed a difference in her kids throughout the day because she has started doing that.

00:39:35:01 - 00:39:48:18
Unknown
Cool. So good real world example. And we'll leave it there. Thank you everybody for tuning in and we'll see you all in the next episode. Bye. Well.