What I Learned About Health, Resilience, and Longevity From 8 Powerful Guests | True Form Podcast

What I Learned About Health, Resilience, and Longevity From 8 Powerful Guests | True Form Podcast

In this solo episode, I reflect on the last eight conversations from The True Form Podcast and share the most significant lessons that can help you build strength, resilience, and a healthier life. I also answer your listener questions about fitness, nutrition, and mindset.

In this episode, you’ll learn:

• Why foot strength is the real fix for foot pain (not just new shoes)
• The importance of asking for help when facing trauma or addiction
• How resilience is about flexibility, not force
• Why lifting heavy is a foundation for long-term health and hormones
• How to build confidence with evidence, not feelings
• How to maximise your “best 10%” instead of chasing perfection
• Why sleep is the #1 habit for consistency and results
• When to use supplements vs. focusing on food first

Listener Q&A topics include:

• The biggest mistake beginners make in the gym
• How to balance discipline with flexibility
• How to structure a 3-day-per-week workout plan
• Nutrition habits that make the biggest difference
• Staying motivated when life gets stressful

Take these lessons, put them into practice, and start noticing the changes in your own life.

Want the quick takeaways?
Read the blog post for a full breakdown of the episode. https://podcast.trueformpodcast.com/blog

🎧 Available on Spotify, Apple Podcasts, YouTube or wherever you listen to your podcasts.

Watch me on YouTube
https://youtu.be/HTe8Ke7u9sQ

Listen to the True From Podcast
https://trueform.buzzsprout.com  

Chapters

• 2:10 What I Learned From BPRIMAL & Mick: Foot health and movement
• 6:45 Sammie Lee: Healing trauma and food addiction
• 12:20 Kosmas: Resilience and family therapy
• 17:15 Dr. Susie Craig: Fertility, hormones, and self-care
• 23:05 Andrew Job: Building confidence through action
• 28:40 Vahid Coskun: Maximising your best 10%
• 33:55 Dr. Kevin Misri: Longevity and the bridge analogy for sleep
• 40:10 Christopher August: Authenticity and shifting from victim to creator
• 47:00 Listener Q&A begins

Transcript

00;00;00;24 - 00;00;31;16
Unknown
I've got no idea what is going on up to here, but let's just start recording what is up. Everybody? Welcome back to another wrap up and Q&A. If you're new here and you haven't heard one of these episodes before, I'm going to go back over the last six or so episodes and pull out the teachable moments, hacks, tricks, things that you should be implementing in your day to day life that will help you find your true form and live a life true to you.

00;00;31;19 - 00;00;49;10
Unknown
I know last time I did one of these, which was quite a long time ago. I said I'd be doing one a month or thereabouts, but you know what? I just get some amazing guests on and after the conversations, I get excited and I just want to release them to you. And it just kept happening again. I'm very appreciative of all the guests that come on.

00;00;49;13 - 00;01;12;28
Unknown
And again, the last six episodes have been just mind blowing, a lot of good takeaways, a lot of teachable moments, and a lot of things you can do in your day to day life that will help you live that long, healthy, happy life. There was one in the most recent episode with, Christopher. I did bring up a topic, that upset a few of you.

00;01;13;01 - 00;01;36;11
Unknown
I think it was just me not asking the right question or asking it in the wrong way. Do apologize for that, or we'll go over that once we get to Christmas episode, but we're going to go all the way back and go back to be promos episode. I think normally I do the questions first and then wrap up the episodes, but the questions I got from you guys are amazing.

00;01;36;11 - 00;01;59;24
Unknown
So and I think the episodes are going to help answer those questions. If you ever want to submit a question, you can follow me on Instagram, reply to this video, email wherever I ask you questions there. Again, big thanks to everybody that submitted a question. Now, my goal is for this True Form podcast to help you find your true form.

00;01;59;26 - 00;02;22;28
Unknown
And these episodes again, part of that, taking the teachable moments to help you start finding whatever it is that you call your true form and a life true to you, it's going to be different for everybody. Podcast listening along, watching the videos, they're all good, but you really need to start implementing things. And that's why I created the community behind this.

00;02;22;28 - 00;02;47;26
Unknown
I don't want this just to be another podcast out there talking to people. I want it to be somewhere where you can come and take those teachable moments, those practical things, and start implementing it into your day to day life. And that's why I created the community behind this podcast. So if you don't know, again, there's a community, there's a bunch of us in there smashing it out, different challenges.

00;02;47;26 - 00;03;12;04
Unknown
Again, all the teachings and learnings I'm getting from the podcast. I'm implementing them into the community. So a big part of that is the workout program. As if you don't know, I'm a personal trainer. I've been in the health and fitness for way too long. In so many years. And I do believe finding your true form starts in the gym and just moving your body.

00;03;12;07 - 00;03;31;03
Unknown
Having a strong body, I think, then starts giving you a strong mind and it's just the base to living a long, healthy, happy life. All these other things go on top of that. But I do believe the biggest part of all this is moving your body. And that's why the workout program is a big part of the community.

00;03;31;06 - 00;03;49;29
Unknown
If you if you haven't seen, there is two options. If you're a brand new person to the gym and you're not sure where to start, there's a beginner's program. If you're a little bit more advanced, you know what's up and you want to start smashing a little bit harder, you jump into the second option, which is for intermediate to advanced, that the program covers all your bases.

00;03;49;29 - 00;04;12;24
Unknown
So strength muscle building, fat loss, cardio mobility it's all in there. So if if you don't want to do the strength day, you can do the cardio day. Flexibility. Again the options are yours. Everybody's going through it together. So we're all smashing it together as a community. But not only that there's again, a bunch of challenges that I put together within the community.

00;04;12;27 - 00;04;34;00
Unknown
Takeaways from each podcast. I've been putting them into the community and actually just giving you things to make sure that you actually put them into action in your day to day life. And again, all in the community, it's $44 a month. So, and you can cancel any time. I don't want to. Like, if you get in there and you don't find there's much value, you can leave.

00;04;34;02 - 00;04;58;06
Unknown
But I'm sure you will if you jump in and start smashing you. That's all right. I think that's all I had to cover. Let's get into wrapping up some episodes. We're going back all the way, I said. It's been a while since I've done this. I've done one of these episodes. We're going back to be promo, so be promo is a footwear company.

00;04;58;09 - 00;05;22;07
Unknown
Shop, I guess you could say. And the owners are just very passionate about getting people into the right footwear. And we also had Mick on the podcast. Mick is a, physio based here in Melbourne, all about running. And if you again, it'll be in the show notes, but if you follow him on Instagram and you are into running and all that sort of stuff, you're going to get a lot of good takeaways.

00;05;22;09 - 00;05;42;26
Unknown
And the main thing there's two, two main takeaways from that episode. We'll start on the running. One, a lot of people that get foot pain think it's the shoe, but it's not the shoe that it's causing the pain. It's just probably a weak foot or somewhere around the ankle, calf, knee. Anyways, it's all connected anyway, but it's somewhere around there.

00;05;42;26 - 00;06;00;13
Unknown
There's a weakness that is causing that pain, especially with runners. I say this with runners, with my clients all the time. When I get a client come in and they're like, oh, I got these foot pain. I'm trying to find the right shoe. It's not the shoe at you. Probably your running technique, which means you got a weakness here or there.

00;06;00;16 - 00;06;25;12
Unknown
But not only that, the general public as well. If you are wearing some shoes and you're getting some which foot pain, then it's not the shoe, it's a weak foot. And I explain this in the episode, I always struggled with tight calves, tight feet, like foot pain. I'd go to bed and order pain. That much pain. I couldn't sleep my feet and just my from my neck down was just that tight.

00;06;25;12 - 00;06;43;06
Unknown
And then as soon as I jumped into barefoot shoes, within three days it was gone because my foot strengthened up. And there's more stability there. I don't know, it just loosened off. It was, again, for me, it was absolutely life changing because I wasn't in that pain anymore. I could move better in the gym. I could move better in life.

00;06;43;06 - 00;07;05;02
Unknown
And yeah, okay. It was just for me. Amazing. And that's what I love to get these guys on to talk about it as well, because they know and they, they sell shoes to people and they see this all the time as well. So again, if you've got foot pain, it's probably not the shoe. It's your actual foot. Please go back and listen to that episode.

00;07;05;02 - 00;07;24;21
Unknown
If you do have any sort of pains around your feet or running and that sort of stuff, you get a lot of takeaways from it. And the biggest thing for me as well, like I just explained it in that in the intro, moving your body and getting strong is the base to finding your true form in life. I can't stress that enough.

00;07;24;21 - 00;07;44;10
Unknown
The more you move your body, the stronger you are, the stronger the mind will be. And again, you just start building on top of that. And if you haven't got a strong base, if your feet are connected to the ground, then you can't really get the much as much out of the workout as possible. And I'm sort of diving into very niche here.

00;07;44;10 - 00;08;07;19
Unknown
But. I say it all the time, especially with my clients. I come in with these big soft running shoes trying to lift weights or move properly, and it's just stopping them from moving properly and getting the most out of the workouts. So again, you want to if you're working out and you're spending an hour in the gym, you want as much, you want to get as much out of that hour as possible.

00;08;07;21 - 00;08;27;29
Unknown
So technique matters how you move matters and it all starts with your feet. If you haven't got a good solid base on the ground, then you're not going to get the most out of the workout. So again, it starts there. Like I've just said that it starts with the workout, but then your workout matters and the workout starts at your feet.

00;08;28;02 - 00;09;03;25
Unknown
You are on your feet working out. You're moving, running, jumping, lifting weights, whatever you're doing yoga, you still on your feet. So it matters. You do yoga in bare feet, so that's what gives you some sort of indication on how important barefoot shoes are. All right, enough about that. Let's move on to Sammy Lee. So Sammy, come on the podcast to talk about, food addiction and trauma and how trauma can lead into food addictions, whether it is literally eating too much or not eating enough.

00;09;03;27 - 00;09;33;08
Unknown
And what was crazy about Sammy's story is she went through both, yeah. Like thinking back on the episode, it still gets me a little bit. So just from a young age, bit of a, I guess, sensitivity warning. If you, I don't even know how to give these warnings, but if you, if you're triggered in any way, please seek help.

00;09;33;10 - 00;09;56;25
Unknown
With what I'm about to say, Sammy was sexually abused as it from a young age, which led her to eating too much. And at the age of, I think about ten, if I remember correctly, she was, well, overweight from eating like food was her comfort. And then that sexual abuse went to the next level. And then within I think it was like 6 to 12 months.

00;09;56;25 - 00;10;24;22
Unknown
She had lost something stupid, like 60 kilos and she wasn't a big person to start with. So losing 60 kilos in such a short amount of time obviously started causing really bad health issues. And she probably struggled that with that for the next almost decade. She was she clinically died about 3 or 4 times from her eating disorders.

00;10;24;25 - 00;10;48;05
Unknown
Come back again, try to get help. And it just kept going and going and going and again like to come out of that, and then look back on that journey and share that story. It's just yeah, it feels it fills your heart because you know that if you're going through something and you, you can get out the other side, but you need help and you need to reach out.

00;10;48;08 - 00;11;08;09
Unknown
And that is the hard part when you're in those moments of basically just despair and, you know your what your body is wasting away, your mind's wasting away and you're you just ready to die. You can get out the other side. You just need to reach out and find help and, again, go back and have a listen to Sammy's story.

00;11;08;09 - 00;11;35;00
Unknown
She goes through these cycles of just getting better, getting hospitalized, getting better, and then it just goes and goes and goes. And it wasn't till somebody asked her what happened to you, like, what's going on? What happened to you? And then that question just flipped the switch for Sammy. And then that got her out of that cycle. And then she's become the coach and the amazing person she is now that helps people go through similar things.

00;11;35;00 - 00;12;05;12
Unknown
So again, it just goes to show that you can overcome anything, but you do need help. So don't be afraid to ask. My biggest takeaway from that episode is just try not to be afraid of asking for help. It's like, again, Sammy talks about it as well. Just reach out, get some help. I know again, that's easier said than done, but in those situations, it's hard to see the light at the end of the tunnel.

00;12;05;17 - 00;12;27;05
Unknown
But people around you will probably see that light for you and want to help you get there. So reach out. Go back, have a listen to that story. If you are struggling with any sort of eating disorders mindset around food, all that sort of stuff. Again, very inspiring to see what Sammy went through and where she's now.

00;12;27;08 - 00;12;40;16
Unknown
So again, big thanks for coming on the Pod Cosmos. Great episode on the, for the next one. And it almost followed along with Sammy's episode.

00;12;40;19 - 00;13;10;07
Unknown
So you had somebody going through those childhood issues, those early teen issues, those young adult issues, and then the very next week over cosmos, who is probably Australia's leading, family therapist. He goes over in the podcast, him and his team basically created the family therapy used today here in Melbourne. I don't know, four years ago or something like that.

00;13;10;07 - 00;13;44;03
Unknown
So as cool as it was very interesting to see how that evolved into what therapy is now. So he has dealt with it again. He's had a whole career in therapy, psychotherapy, all that sort of stuff. So he has seen people like Sammy go through these issues. And two big takeaways from that. I think it goes back to Sammy's episode of, you know, if somebody in your family is struggling, he sort of explained that you don't want to just focus on that one person.

00;13;44;03 - 00;14;07;11
Unknown
It's the environment, it's the people around you. It's your community. It's your life. And that life is everybody around you. Like I just said. So, it's good to focus again. He explained his way out and I am in the podcast, so, go back and have a listen to it. But family therapy is about you, the community around you, not just that single person going through issues.

00;14;07;13 - 00;14;29;03
Unknown
Now, obviously, I'll ask him about, you know, the therapy, different types of therapy. And yes, if you're struggling and you should go to a therapist and talk through those struggles to help you out the other side. But as a whole, it's always good to go do some sort of community therapy. Family therapy. And that can be that can be done in many different ways.

00;14;29;06 - 00;14;53;01
Unknown
So that was very, it was a good way to just view therapy again when whenever we see somebody going through issues with mental health, eating disorders, all that sort of stuff, we just focus on them and just them instead of the people around them. Like, again, it goes, we might be influencing people and we don't even realize it.

00;14;53;01 - 00;15;12;13
Unknown
And if somebody close to you was going through some issues, it could be coming from you as well. So it's also good for you to go through that therapy with them so you can all grow together and become a stronger family community, have a stronger relationship, all that sort of stuff. So don't just sort of point fingers and say that person is going through something.

00;15;12;13 - 00;15;33;18
Unknown
It's like we're going through something, so go through it with them and you find that it's just going to help you and the person, and it helps you understand what they're going through as well. So don't just sort of let them go again. It just goes back to what I said with Sammy's episode. If you are going through that, there are people around you that want to help.

00;15;33;18 - 00;15;52;16
Unknown
It's just sometimes I don't know how to help. It's very confronting, all that sort of stuff. So if you are that person on the outside, watching that person go through it with them is one of the big takeaways from there. We also spoke about resilience. I asked cosmos, to explain resilience and what he thought resilience was.

00;15;52;16 - 00;16;19;07
Unknown
Again, this is somebody that has done a stupid amount of, therapy sessions with families, individuals, different walks of life, all that sort of stuff. He's helped page stay students do a bunch of different research. He's he's published, I don't know, hundreds of articles on this. So he knows what resilience is. And he's seen it through every, every type of walk of life.

00;16;19;13 - 00;16;43;13
Unknown
So if you if you it's if you want to just go back and listen to that pretty short clip that on YouTube. So you can just go back and listen to his, definition of resilience and maybe his social media, you know, this whole hustle, commodity economy, whatever you want to call, it's like go, go, go, push, push, push.

00;16;43;15 - 00;17;07;10
Unknown
And you got to just keep pushing through. And when things come up, you just push them out of the way, or you're just a brick wall and they smash against you and you just keep going. Cosmos explained it just in a way where you just want to be adaptable. Like resilience comes from molding to your environment and not being so rigid, like adapt, like accepting.

00;17;07;12 - 00;17;41;05
Unknown
It's probably more acceptance. Acceptance is resilience. So again, I just probably butchered that massively. So please go back and listen to his definition of resilience. It will completely change your mindset and it's inspiring as well. Once you finished, I had goosebumps. I was just like that. It's just going to help you understand yourself and others. And again, if you're going through pretty serious issues, it's going to help you accept them and get through them and help other people get through them.

00;17;41;07 - 00;18;02;28
Unknown
All right. So then we moved on to Doctor Susie Craig. Doctor Susie was amazing. And again, somebody this is somebody else that has had a lot of real world experience. I love getting people on, like Susie who, working with people, they've got a lot of knowledge, but they are implementing that knowledge with their clients as well.

00;18;02;28 - 00;18;28;21
Unknown
So you always get some really good takeaways, from people like Susie. So it's oh, it was all about fertility, women's health, all that sort of stuff. So if you, you know, a female and you are struggling through some health issues, definitely go back to listen to that episode. One thing, is, you know, women are told to just deal with it when it comes to their hormones, period, pain, fertility.

00;18;28;25 - 00;18;50;21
Unknown
But there are things you can be doing to help you through those in a healthy way. Susie, sort of combined Chinese medicine and Western medicine to, I guess, have her own views of how to help people. And it's a great view to have. We spoke about this before and after, and we catch it up a couple of times since.

00;18;50;23 - 00;19;15;13
Unknown
And again, just her way of helping people is just a lot more in depth in a way that comes from the heart and caring about people. We didn't really dive into Susie's story, but I won't dive into it here. She might not want me to share it. Hopefully I'll get it back on for round two, but I just know that her helping people comes from a place within her heart and her her caring about people.

00;19;15;13 - 00;19;39;16
Unknown
So, yeah, just a really good, episode about health, fertility. I learned a lot from it as well. So yeah, a lot of good takeaways from there. And again, two more takeaways. We sort of spoke about this at the end of the podcast about helping yourself and taking care of yourself. You can't live a life true to you unless you are looking after yourself.

00;19;39;16 - 00;20;08;16
Unknown
And a lot of the time, especially when it comes to mothers. We spoke about this. So obviously we like idea of mothers. You know what? Completely different white new mothers to Susie. But we both have dealt with, you know, females going into pregnancy, going through the pregnancy and then afterwards as well. And one big thing is that they forget about themselves, and it's totally understandable, but you need to look after yourself.

00;20;08;16 - 00;20;27;14
Unknown
And it's not selfish to look after yourself a lot of the time. Again, both sides, you know, I could relate to this at all. My, new mothers think it's selfish to be looking after themselves, and it's definitely not. If you can look after yourself, you have a lot more energy, a lot more love, a lot more care to give.

00;20;27;17 - 00;20;51;09
Unknown
If you're run down and you've just given everybody everything, then you haven't got much energy to keep. So it's definitely not selfish to take the time and look after yourself. And Susie brought an example on of one of her clients. How she, a mother of two kids, I think it was, is doing that, and she's implementing that and she will say, no to things.

00;20;51;09 - 00;21;09;03
Unknown
She will, you know, almost upset people because she's taking the time to care about her self. And, you know, whatever it was, yoga, eat food, you know, take some time out, go on holidays, that sort of stuff. But it's also showing her kids that it's okay to do that and it's okay to look after yourself. And it's not selfish.

00;21;09;03 - 00;21;37;20
Unknown
So, again, that is a big takeaway from that as well. It's not selfish to look after yourself. It's the opposite, whatever that may be. One one more thing. We sort of touched on exercise, and even Susie was saying how important it is just to lift heavy shit and, like that. That's a quote from, sorry, it was stuff, not shit.

00;21;37;22 - 00;21;59;24
Unknown
And that was a quote from Susie and that was, and that comes from her as well, me and all the research she's done through her PhD and all that sort of stuff. It's just lift heavy stuff and it will help you live a healthier life and and your fertility, your health, all that sort of stuff starts with in the gym lifting heavy stuff.

00;21;59;24 - 00;22;21;04
Unknown
And it goes back to what I said at the start of the episode lift. Get in the gym. Your true form starts in the gym lifting stuff. Your body feels good again. I'm not going to go over the all the benefits from lifting, but it all starts in the gym lifting stuff. So I was good to hear that from Susie and it's just reassuring for me.

00;22;21;04 - 00;22;49;24
Unknown
I'm like, yeah, I am right. And all the research is right and everybody else preaching that is right. So big thanks to Susie again. Next we had Andrew Job. Come on. So Andrew is a public speaker. He has his own podcast. Definitely check it out. Very inspiring. Human. He used to play AFL. He for, Saint Kilda again.

00;22;49;24 - 00;23;21;28
Unknown
I'm not really around the AFL things. Sorry to all the Victorians, but I did grew up throw up in New South Wales. So, you know, I, NRL a little bit more, but yes, ex AFL player, very inspiring public speaker. And it comes through on his podcast as well. And that's why I want to get him on the podcast, some really big takeaways and things that I've actually implemented when I'm, I went through a couple weeks back, I went through a as you do, you start questioning life, like, what am I doing?

00;23;22;01 - 00;23;53;19
Unknown
Is this really working? Are people listening more? I'm really worthy of having these podcasts and talking to all these guests. Like why they want to talk to me is is the big thing. And he he sort of explains that you need to go back and find evidence of this. So if you don't feel worthy or you feel like you are doing this sort of thing, you can go back and just look at the things you've been doing over the last week, month, year, and then you're like, oh yeah, I did do that.

00;23;53;19 - 00;24;16;10
Unknown
I have been doing this podcast pretty much every week for the last four years, so no wonder people want to come on. Like every time I finish with guests they like. That was great conversation. Okay, that's another take. So, you could just go back and you, you can find the evidence through what you've been doing to validate the person you want to be or what you're trying to do.

00;24;16;13 - 00;24;39;27
Unknown
And if you haven't got it, you've got to go out and get it. So it was just a really good way of motivating yourself through your past experiences. What you have been doing. And again, like if you haven't got it, okay, so if I'm not feeling worthy of this podcast, I've got to up my game. I've got to make sure that the video quality is good, the sounds good.

00;24;40;01 - 00;24;56;17
Unknown
I need to make sure that I have good questions for the guests. So if I haven't got that evidence, I've got to find it and go do it and get that evidence. So then I can say, okay, yeah, I'm a good podcaster, I get some good guests on and no one does. I want to come on the podcast because of this, this and this.

00;24;56;19 - 00;25;23;05
Unknown
So and I strongly recommend writing it down. Write it down like open up, get a bit of paper and write that out. That's exactly what I did. And it helped me find clarity and again the direction on where I want to go. So, it but it could be not just podcasting. You can use it for anything. Like if you're trying to smash a health and fitness goal, you know you want to lose ten kilos.

00;25;23;05 - 00;25;45;10
Unknown
Okay, I haven't lost ten kilos yet, but I have been going to the gym consistently. Okay, so check on the, found consistent exercising. I've been eating breakfast, but, you know, I haven't been doing dinner properly. Okay, so that's something I can work on. So it's just like you're going through all these evidence and some of it's good and bad, and then you find where you need to improve.

00;25;45;10 - 00;26;14;07
Unknown
But write it out. It makes a huge difference. And it also sort of touched on when I felt like a big thing, especially now that I've created this community. And I'm very grateful for this. I have amazing people around me trying to absolutely kill things like smash amazing goals, whether it's trying to build communities, non-for-profit businesses, just other avenues to helping people.

00;26;14;09 - 00;26;35;13
Unknown
And they stop. But then it's like, you know, I want to have this workshop, but this, this and this and this, and it's like, they don't think they're worthy yet. And the thing is, you never really going to be worthy. You've just got to do it and not just, again, find that if you haven't got that evidence to show your worth, you go to go and find that evidence to prove you're worthy.

00;26;35;15 - 00;27;07;08
Unknown
So we just sort of spoke about, you know, where was it? You know, when I feel worthy, I'll start. And it's like, you're never going to feel worthy. You've got to go out and get that worth through the evidence. So that was again, big takeaway from that episode. So if you are somebody out there thinking about trying to start something, whether it's just a YouTube channel, podcasts, email list, whatever it is, just go out and get that evidence to prove that you're worthy.

00;27;07;08 - 00;27;35;27
Unknown
And you can only do that by starting. So yeah, again, very inspirational. Just try to see what else I've got there. Yeah. So all my notes, that was just about going out and finding the evidence to show that you are worthy. Vahid again. The next three guests just come. I recorded these three episodes in one week, and it was just a mind blowing week.

00;27;35;27 - 00;28;02;24
Unknown
So if you do really want to change the way you think and feel and start finding your true form, I don't. I again, I don't know how this just I did not plan these, these three guests just came to me and just worked out that way. Listen, I, I deliberately release these episodes in this order so it would again, there's a method to my madness in that order of the podcast.

00;28;02;24 - 00;28;38;23
Unknown
So listen to Feed's episode Kevin's Doctor Kevin Mystery and then Christopher or this episode as well. So go through in that order. It's going to take you a good maybe 3.5 hours, maybe four, but it is worth it. Listen to it over a couple of days where it's just just sit back. Don't go into judgment and just listen to what they are saying and just since that week of recording those three episodes for myself, I have completely changed my view on a lot of different things, and I feel like I'm this close to finding my true form.

00;28;38;23 - 00;28;58;09
Unknown
You're never going to find your true form. It's always a journey, but it feels like it's there and it's a feeling that I've never had before. So a big thanks to those three guys for coming on the podcast, and I don't think they know the impact that they've had on me in my life. But again, I do this podcast so it can help you find your true form as well.

00;28;58;09 - 00;29;21;18
Unknown
So, I know a couple of you have reached out and did it in that order, like I've said in the past, and it's just like, yeah, a lot of mind blowing ways just to stop thinking about life and yourself. Anyway. Vahid. Yeah. So one of the biggest take. Again, a lot of good takeaways in all three episodes.

00;29;21;20 - 00;29;47;27
Unknown
One of the biggest ones was we always try and be the best version of ourselves 100% of the time, but you're only going to be that best version, probably 10% of the time. And in that 10%, you've got to maximize that 10%. So whatever you're trying to do in that, in that period when you are the best, you've got the most energy, you're giving everything, just block out everything else and just absolutely kill it.

00;29;47;27 - 00;30;08;05
Unknown
Because in the other 90% of the time, you're going to be distracted, you're not going to be bothered, you're going to be a bit down, you know. So in that 10% again for he'd probably explain his way better in the podcast. Just when you are optimized just take advantage of it. That is my biggest takeaway from that. It was yeah.

00;30;08;10 - 00;30;33;22
Unknown
And it was reassuring because again, once you start building something like this, you start seeing other people and you like comparing yourself and like, oh, they're always so good and they're, they're smashing. So much. And how are they doing all of these, these things. And I'm struggling just to get one episode out and it's like, well, they understand if you're in that 10%, you optimize for that 10% and you absolutely kill it.

00;30;33;24 - 00;30;54;23
Unknown
You do a whole lot more work in that time period than you do for the rest of the 90% of the day. So again, it was sort of reassuring for me to hear that as well, that other people, you know, are going through the same thing. Also finding your why, is a common theme through the next three episodes, but finding your why?

00;30;54;24 - 00;31;27;27
Unknown
A lot of the times we are influenced by outside, you know, thoughts advertising people's opinions on why we should do something. And it could be again losing that ten kilos. So why do you want to lose that ten kilos? A lot of it's just like, I just want to lose ten kilos. I'll start going to the gym. But if you take the time to figure out why and if it's actual, like why you want to do that, and it's okay if it's an external validation, but understanding where that y come from is going to help you achieve that goal.

00;31;27;29 - 00;31;48;00
Unknown
So if if you need to lose ten kilos, but it's, you know, as for me, I'm going to use the Aids example in that episode. So. Oh my girlfriend thinks I'm fat and I need to lose ten kilos. Okay, you might just go, oh, wake up one day. Oh, I need to lose ten kilos. But if you start to think, okay, well, where'd that come from?

00;31;48;03 - 00;32;09;06
Unknown
My partner thinks I'm overweight and I need to lose ten kilos. Why does she think that? Well, she cares about me and she wants me to be healthy. I should care about me again. Like you can just go down that and again, strongly recommend writing it out. It's going to help a lot. So writing those out and, but just again, just taking the time to think about why am I doing this?

00;32;09;08 - 00;32;33;21
Unknown
If you're doing something, just stop, think, take a couple of breaths and why am I actually doing this? Like, who am I doing this for? Am I doing it for me? Just come from a place of love and care for people. Talking about the podcast. So I often do that. Like sometimes I, you know, trying to take the podcast to have a certain direction or do something new.

00;32;33;21 - 00;32;53;16
Unknown
And I just stop and think, take a couple of breaths. And what where is this coming from? And usually it's coming from, again, maybe looking at other podcasts and what they're doing and trying to keep up with them. And it comes from a place of ego rather than a place of me trying to help you guys. So I think in that way I can produce better content.

00;32;53;16 - 00;33;12;04
Unknown
I can ask better questions of the guests, get better guests on all that sort of stuff. So again, an even if I want to use that water to be better than the other podcasters, that's okay. Because, you know, for me to grow and get better, kiss on all that sort of stuff, I need to be the best of the best.

00;33;12;07 - 00;33;41;05
Unknown
And it draws me to, you know, improve my language, improve my questions, pronounce my words properly, stop using Aussie slang all the time, all that sort of stuff. So I'm getting there. All right. So moving on to Kevin. This is probably one of the biggest episodes, most downloaded episodes I've had in a long time. As well. Just because there was so much knowledge and takeaway again.

00;33;41;07 - 00;34;01;26
Unknown
So Kevin has worked as a doctor. I'm not going to explain his story, but he has worked with a lot of people. He's seen a lot of healthy people, a lot of sick people, and a lot of dying people, and a lot of people that are aging way too soon. And that's why he he wrote his book, The Seven Primal Steps to Living a long, healthy, Happy Life.

00;34;01;26 - 00;34;22;17
Unknown
I'm don't know the full name, but definitely check it out. It's a great book. If you don't want to check it out, just go through the podcast and listen because we cover, cover all the seven steps. But he's based. When he was in a doctor, he was doing, I think it was pathology. So he's scanning people's brains, bodies, all that sort of stuff.

00;34;22;19 - 00;34;38;21
Unknown
And you could see. So some people were 40, but he'd scan them and they looked like a 60 year old on their scan or an 80 year old. But then there's other people he'd scan. They were ID, but then look like they're 40. So I thought, what the hell is going on? He has can some people be so young but so old?

00;34;38;24 - 00;34;58;15
Unknown
But how can these old people look so young? So that's where he started diving into all this sort of research and finding out what actually helps you live a healthy life and stop you from aging. Again, one of the biggest takeaways is that we age from the inside. A lot of us do. Cos again, not judging you, do you?

00;34;58;18 - 00;35;22;13
Unknown
Whatever you want. But don't cover the inside up with outside cosmetics. A lot of this start. I think we're aging from the outside. We get wrinkles or we get gray hairs or, you know, we might not look the way we want to look because we're getting older. That's fine. But pay attention to what is happening on the inside.

00;35;22;16 - 00;35;41;25
Unknown
You will age a lot faster on the inside. You can't see that. So it's harder to, I guess, take action on. Like if you see a wrinkle, you can put some cream on. But if you if your heart starting to if you get calcification around your heart, you can't see that and you can't take action on that, like with like a cream like that.

00;35;41;25 - 00;36;09;28
Unknown
So it takes food, sleep, stressing less, exercising to help that heart be healthy. But it's going to help you live a longer, healthy, happy life. And you'll probably look younger as well. So a lot of good takeaways in there. One of the best ones was the bridge analogy. If you didn't say that on social media, excuse me a second.

00;36;10;01 - 00;36;30;28
Unknown
It's been a while since I've just talked to you for 30 minutes straight. The bridge analogy. So again, this is probably one of the best analogy of heard for sleep. So you you got a suspension bridge, you got one side of the bridge and then the other side of the bridge, like. And in between is all the water and the bridge is just suspended across that water.

00;36;30;28 - 00;36;54;22
Unknown
There's nothing else holding it up. So as he explained, you can have all these cars, traffic, busses, trucks, trains going over this bridge and it's going to stay stable because on each end it is stable and it is strong and now simulates the your morning routine and your sleep, night routine of going to waking up and going to sleep.

00;36;54;24 - 00;37;19;02
Unknown
So if you can nail the sleep patterns. So waking up properly and then going to sleep properly, whatever happens through the day, you can you can eat shit food, not exercise. Have a stressful day. I don't know whatever can happen within a day, as long as you got those pillars or at the end of the day, each end of the bridge, nothing else.

00;37;19;04 - 00;37;39;24
Unknown
You can mitigate everything. So I thought it was just a good analogy. If you if you want to hear it properly again, butchering it, just jump on my social media, on YouTube, in Instagram, wherever I post it everywhere. But just because it was such a good analogy, the bridge analogy, go listen to it. It just goes to show how important sleep is.

00;37;40;01 - 00;38;08;29
Unknown
Again, you can have the worst I ever, but if you sleep is good, it does matter. Like you're not going to. There's no downside because your sleep is optimized. I wish I could. I could probably just do a whole episode just reviewing that episode. So make sure you go have a listen to that very practical. Again, I feel like Vahid was sort of bringing your mindset into, okay, I want to change why I want to change what's happening, what do I do?

00;38;08;29 - 00;38;29;08
Unknown
And then you listen to Kevin's episode. He's like, do these. And like, if you start implementing what he talked about in that podcast, you're going to start finding your health. And then at the end of that podcast, Kevin was actually saying, all right, now that you've got your health sorted, there's one extra step. And that step is finding your true form, your true purpose in life.

00;38;29;10 - 00;39;00;14
Unknown
And that led into Christopher's episode, which again, I did not plan. It was just amazing. So Christopher's episode, Christopher August, We spoke about basically the whole episode was on authenticity, I guess you could say, and finding your authentic self again, I think I translate that to finding your true self, and he actually sort of use those words in that podcast, which was cool.

00;39;00;16 - 00;39;21;09
Unknown
I, I don't think I was on the same level as Christopher. Well, a lot of the stuff he was saying or didn't really understand, but I'm trying to then understand it. So I've actually listened back to the episode a couple of times now, just to try and understand what he was saying. So I feel like he was up, he and was down.

00;39;21;09 - 00;39;56;01
Unknown
He and some of the things just weren't translating for me. And that's on me as we sort of spoke about in the podcast. And we'll get into what I said about relationships and kids and that sort of stuff and holding up mirrors in a second, which upset a few of you. And again, I apologize, but it's just yet holding up that mirror like if you aren't getting what you want out of life, it it's basically holding a mirror to what you aren't getting and it's again reflecting back onto you.

00;39;56;01 - 00;40;19;16
Unknown
So you need to change whatever you need to to get those things and change that reflection in the mirror. Terrible way of explaining that episode. But again, like I said, how Christopher was playing, it was way above my understanding and knowledge of this sort of stuff. And again, that's why I like getting these guests on the podcast, because it's teaching me, which I know is going to teach you.

00;40;19;18 - 00;40;41;25
Unknown
Another thing sort of explained was, the victim or creator. So a lot of us will, you know, again, it's back to that mirror analogy that I butchered. Things happen in life and a lot of people will go, oh, this is happening. And why is this happening to me? This is so hard. All this sort of stuff. And that's the victim.

00;40;41;25 - 00;41;02;25
Unknown
You don't want to be the victim. You want to be the creator. So life is getting created for you. And if you can flip that switch and see those bad things as ways to grow or, you know, change your view of the world, all this sort of stuff, you start creating a life that is a lot better and a lot more for you instead of against you.

00;41;02;28 - 00;41;30;22
Unknown
Again, I'm shaking my head. If you're not watching, I'm shaking my head with my way of trying to explain these concepts. I should probably just leave it there and make you go back and listen to the episode, which I'm going to do, but I will explain. So Christopher sort of spoke about relationships as well. And, I sort of been going through this a little bit as well about relationships and how to have a good relationship, all that sort of stuff.

00;41;30;25 - 00;41;54;18
Unknown
And he just explains that, you know, you don't want to need something from your partner. You it's a want if you need something that's missing, something missing from you. So if I need that love from my partner, I need it. That's that's what's keeping it going, then it's a you're missing that need within yourself. It's maybe you, you know, you don't have enough love for yourself.

00;41;54;20 - 00;42;15;27
Unknown
So you're going out and trying to basically squeeze it out of somebody else. And not only is that going to be very draining for that partner, it's very draining for you because you're putting so much energy and effort into trying to get that love and that validation from that person when you've got to get it from within yourself, that's something that comes from you.

00;42;15;29 - 00;42;35;03
Unknown
You need to love and validate yourself and then you don't need it. You just want it from somebody else. And that when it comes from a place of want instead of need. I've spoken about this before when it comes to health or fitness goals, if you want, if you want something, it's a whole lot better because you are going out and getting it.

00;42;35;03 - 00;42;58;14
Unknown
If it's a need, it's almost like, yeah, it's scarcity. And if you don't get it, you will end. And especially when it comes to another person in your life, if that need for love disappears, then your life can come crumbling down. But if that love is internal, then there's nothing to crumble because it's you. Okay, that made no sense at all.

00;42;58;17 - 00;43;35;28
Unknown
I can't go back and listen to his episode, but what I was trying to get at, we started, I sort of spoke about how I've been dating for I was dating for the last couple of months, and I just found that there's a weird thing about kids at the moment. Again, it's probably just it's I don't think it's just me, but I think I ask a question in the wrong way to sort of, maybe, maybe come across as I was trying to have a dig at females out there for not wanting kids, and that's definitely not the case.

00;43;36;01 - 00;43;57;15
Unknown
And I apologize if it come across that way. One person's like, oh, well, if you're like, you know, if you're out there dating and you want kids, so what sort of people who are you attracting like an this person saying, you know, all one kids, all these people aren't kids, all this sort of stuff. So what sort of people are you attracting when you're going out on these dates and exactly what?

00;43;57;23 - 00;44;25;27
Unknown
Like, if I want kids and I'm going on dates and, going on dates with all these girls that don't want kids, that's not them. It's me. Like, I, I'm putting a mirror out to the world, and I'm attracting all these. And again, like one, I respect everybody for their decision on what they want. But obviously if I'm attracting these people, then there's something wrong, like, with what I'm doing.

00;44;25;27 - 00;44;49;03
Unknown
So I'm attracting the wrong thing. So it's a mirror on me. So it's definitely not a dig at anybody out there, guys or girls or anybody. It was a reflection of me not attracting the right person to want kids. So again, flicking that switch in okay, so I'm not getting what I want out of these dates or you know, how I'm attracting these potential partners.

00;44;49;06 - 00;45;07;20
Unknown
So I had to go and dive deeper into myself. I'm not going to play victim and get all these. These females just don't know what they want and this and that, not they know what they want. It's just I am projecting what I want onto somebody that doesn't want that. So it's me, not them. And sort of again.

00;45;07;20 - 00;45;30;16
Unknown
So coming back to that question, I'm just going to go into maybe a little bit of politics and off script a little bit here, sharing my opinion. This is my opinion. I don't expect everybody to follow it. Again, it's just everybody has an opinion. And this is what I've sort of come to a conclusion with. But where I want to go with this is, again, this whole conversation of finding a true form.

00;45;30;19 - 00;45;57;10
Unknown
I do this podcast because I care about people, and I'm finding a growing number of the community. Society is losing their true form, and their true form is getting hijacked by all these other things. And that comes out in the populate population decline. So here in Australia, we have got a bit of an issue. And many places around the world, I think Australia is just on it.

00;45;57;10 - 00;46;20;26
Unknown
So our birthrate is just enough to sustain our population. So, you know, again, why is that happening? Why are people just not having sex, people not wanting to have kids? Again, this just goes back into, you know, I don't think guys and girls again, I'm not going to share my opinion here on this. I could go on a lot deeper.

00;46;20;28 - 00;46;44;12
Unknown
But what I will say is, if you have a strong opinion on this and you actually are working in this industry around sexuality, relationships, dating, all that psychology, human behavior, I would love to have you on the podcast and talk about this again. Just because it's my opinion doesn't mean it's right. And I don't think it's right.

00;46;44;15 - 00;47;06;19
Unknown
I would love to get somebody on here to change my opinion and help me understand the situation that's happening and why. We are in a bit of a, I guess, rut of, you know, not wanting kids or wanting kids or again, what am I saying? What am I not saying? Let's leave it there and get into some questions.

00;47;06;21 - 00;47;29;07
Unknown
I'll probably just lost all of you after that, so I might clip this and change it into a different podcast and do a Q&A by itself. All right. So again, big thanks to everybody that have submitted a question for the podcast. A lot of good questions. Again, all most of these questions are going to come back to last episodes that are going to help me answer them.

00;47;29;09 - 00;47;54;18
Unknown
So let's get into it. What what's the single biggest mistake you've seen beginners make in the gym? Not wearing the right shoes. I'd say probably just doing too much too soon. You try. When it comes to beginning in the gym, you're trying to create a routine and a habit. And people are like, oh, I want to do this, this and this.

00;47;54;18 - 00;48;14;01
Unknown
So I had a consult with a guy the other day, and he wants to, you know, do a front lay that he wants to get build muscle, he wants to tone up and he wants to do like a marathon or something like that. I'm like, just just hold on, hold on, hold on. Relax. Choose one. And then we dived into why he wanted to do that one and focus on that one.

00;48;14;01 - 00;48;46;15
Unknown
I'm not saying you can't do all of them, but to try and do 3 or 4 different modalities at once is just going to set you up for failure, because whatever you spend the most time doing is what is going to improve. But if that time is split over four different things you're spending, you know, half an hour, 40 minutes on one thing a week, you're not really going to get much get anywhere where if you spent 40 minutes, four times a week spending it on that one certain thing, you're spending a lot more time trying to achieve that goal in a short amount of time.

00;48;46;15 - 00;49;07;20
Unknown
So you'll achieve that goal faster. So all I'd say is just chill, choose one thing, and even if you're not sure why you're getting into the gym and doing it, just create a habit. Like I'd say, journal about how you're feeling. What you know, again, find you, try and find your why and just journaling about how you're feeling and how your life is improving.

00;49;07;20 - 00;49;30;00
Unknown
And you'll start seeing evidence of why you're doing it and how it's improving your life. So the biggest mistake is just yet people doing too much or trying to do too much too soon. Just chill. Choose one. That's okay. You've got plenty of time and you will get there. If you just spend enough time on that one goal.

00;49;30;02 - 00;49;52;24
Unknown
How do you balance discipline and flexibility so life doesn't feel like a punishment? Life should not feel like a punishment. Doing things that help you live a long, healthy, happy life. I think that comes from, like, restricting too much.

00;49;52;26 - 00;50;21;27
Unknown
Always when it comes to this, I'd rather see you add things in rather than restricting. So let's just say I don't know. Yeah, when it comes, usually the punishment comes from restricting diets. So we'll talk about food for a second. So usually when somebody is explain to me what they're eating, we go over their daily intake of food and it's like oh what do I have to carry out?

00;50;21;27 - 00;50;42;27
Unknown
I don't want to cut anything out. I like this and I'm like, okay, well, let's add something in. I don't see like, I was having a conversation about soft drink with somebody and they just drink way too much soft drink. I'm like, okay, let's just double, like soft drink and a glass of water. We're not taking away the soft drink, and they're not freaking out because they're losing their, soft drinks.

00;50;43;00 - 00;51;07;10
Unknown
We're just adding a glass of water in, and then maybe we could add a piece of fruit in. It's just fine. Things that you can add in to those things that you already enjoy doing and you don't want to lose. And eventually you might be able to switch it around and go, okay, you know, taken away, you know, half a glass of soft drink and a full glass of water, and then it's quarter and then a full glass of water, and then eventually it might disappear.

00;51;07;13 - 00;51;11;12
Unknown
But it's okay if it doesn't like.

00;51;11;15 - 00;51;28;10
Unknown
Again, this is a journey. And you're going to find what works for you and what doesn't. Don't say it as a punishment. As soon as you're sort of trying to punish yourself, it's just not going to work because you're going to push back against your feelings, bit, all that sort of stuff. So don't say it as a punishment.

00;51;28;13 - 00;51;54;07
Unknown
Be flexible. Like we were, back at cosmos, thing about resilience, acceptance and flexibility is the best resilience. So be flexible, but also understand if all you're drinking is soft drink, you're going to be very unhealthy, unfit and feel like shit all the time. So if you can start adding things in that will help you feel better at a mean don't take away.

00;51;54;07 - 00;51;59;19
Unknown
I just edamame. I don't know if that answer that question.

00;51;59;21 - 00;52;26;14
Unknown
How should I structure my workouts if I'm only working three days working at three days per week? You jump on the true form community and follow the program. There. Generally, structure that. I'll talk about how structured that program because I think, again, that program is just a good, well-rounded program for everybody to follow. You're not necessarily going to be able to step on a bodybuilding stage or improve a sport.

00;52;26;14 - 00;52;49;13
Unknown
It's just a well-rounded workout program for everybody to follow, for the general public to feel healthy, move better, and yeah, just live a better life. So I usually structure it Monday, Wednesday and Fridays, gym days. So strength days and their full body days. So if you're only working at three days a week, I'd recommend full body.

00;52;49;13 - 00;53;09;18
Unknown
So I'd say Mondays and Fridays would be a full body workout. So that means working every single muscle group in the body. If you're not sure how to do that, you're probably going to need to get help or reach out to a personal trainer close to you in the gym. You go to all that sort of stuff and just get them to help you understand what a full body workout should look like.

00;53;09;20 - 00;53;32;00
Unknown
Most of them will probably push back and not do a split to a full body. If if they pushing you to do a split like, chest on Monday, back on Wednesday and then legs on Friday, just find a different personal trainer. I'm not saying that that's bad, but if you're only working at three days a week, then you need to optimize what you're doing in the gym, and full body is going to get you better results.

00;53;32;02 - 00;53;54;24
Unknown
So understand what a full body workout is. Do that on the Monday and Friday. That can be the same workout, or it can be two different full body workouts, whatever you want to do. And then on the Wednesday I would strongly recommend, cardio. I'd probably do 30 to 40 minutes of zone to long endurance cardio. So that's where you're just getting it.

00;53;54;26 - 00;54;22;15
Unknown
It's almost like light cardio. You can always have a conversation, but you're still sweating, you still getting a bit of a heart rate up, all that sort of stuff. That's probably going to be about zone two. And then I'd finish that workout with maybe a ten minute interval training. So jumping on the air, Bullock or some sort of machine where you can do seconds on 20s off, like your Tabata style, or changing it up and doing 30s on 30s off, but just ten minutes of high intensity.

00;54;22;15 - 00;54;47;29
Unknown
So you've just done your long endurance, and then you do your, interval smash out at the end for ten minutes. If you can do more than that, you probably haven't worked hard enough through the workout. But yeah, two days of strength, one days of cardio. And then again, like, if you're super flexible and you're I only got three days to workout, you're probably going to focus on a little bit more flexibility in those workouts.

00;54;48;01 - 00;55;16;13
Unknown
Again, find out what you need to work on and spend a little bit more time on that goal, rather than trying to do three different goals straight in each workout during the day. Like that concept I was talking about with the guy where he's trying to do gymnastics, bodybuilding, all this sort of stuff. Strength training in one week, focus on one and do that more often and you'll reach a goal a whole lot quicker.

00;55;16;16 - 00;55;44;03
Unknown
What? What's one daily habit that helps you stay consistent long term sleep? I can't stress that enough. I forget everything else. If you have got lot, you have got long term goals. If you're here and you've been listening to me carry on for so long, you want to find your true form, focus on your sleep. That's one habit that is going to give you far more benefits than any other habit that you can do.

00;55;44;06 - 00;56;03;12
Unknown
Go to bed at the same time, wake up at the same time. Focus on those pillars at the start and the end of the day. And that is the one thing that will help you get results or stay consistent long term. So enjoy your sleep turns to shit, you consistency turns a shit and you will stop doing the things you need to to achieve your goals.

00;56;03;14 - 00;56;22;22
Unknown
I can guarantee you that because I've done it myself and I'll see a bunch of you doing it as well. Once the sleep sort of starts getting blown out of bit. All right, what's the difference between training for strength versus esthetics? And how do I know which one to focus on? Okay, that just goes back to that other episode.

00;56;22;25 - 00;56;42;09
Unknown
Like what are your goals? Whatever the goals are, just stop focusing on that. When it comes down to strength and esthetics, like how you look and how strong you are, there is correlations there, but there are different programs. You can follow it just again, like choose one, you can do a bit of both at the same time.

00;56;42;09 - 00;57;05;17
Unknown
If you follow the true form, workout in the community, you'll probably be hitting both at the same time. Again, I've been doing this long enough and I've seen it done over that many clients. I know that sweet spot that'll get you both. Sometimes we focus on one or the other in the program, but generally it's both. It's just a little bit funner and you just get a little bit more better results.

00;57;05;19 - 00;57;36;03
Unknown
But which one should you focus on? It's up to you. Whatever you want. What are your goals? What's one nutrition habit that has had the biggest difference for my clients? I'd say breakfast. A lot of clients and people I have consults with, they just don't eat breakfast. But the old saying breakfast is the most important meal of the day.

00;57;36;05 - 00;57;56;07
Unknown
It's still true. He's the most important meal of the day. A lot again. But most of the advice I'd give to people is don't change your breakfast, add something in. And this is where a lot of people like, oh, supplements. I think I've got a question in here about something, so like slow stuff, but most people aren't eating enough protein, especially at breakfast.

00;57;56;08 - 00;58;21;02
Unknown
It's a piece of toast with, I don't know, some sort of spread on there, or it's a piece of toast and an egg. So that's about eight grams of protein, and you should be getting about 40g of protein before lunchtime, maybe 50g, depending on how big you are. So having a protein shake with that piece of toast is automatically just going to bump their protein intake up by on a 200%.

00;58;21;04 - 00;58;43;21
Unknown
So that's where a supplement might be worth again. Most people I rushed and they're trying to get stuff done in the morning or they're sleeping. They haven't got time to cook breakfast. So I'm looking to say, all right, you need to prepare your breakfast. Chop it all up, cook it, have this amazing omelet with a bit of meat and veggies and all this sort of stuff, and then put a little bit of stuff on the side to bump it up.

00;58;43;24 - 00;59;04;20
Unknown
No one's going to do that, especially if all they got time to do is make toast. So that's where a protein shake might come in handy. So one being said. But then odds would when you're working with me, I'd still try and change that from a piece of toast to adding some actual food to the toast, and then maybe prepping some breakfast.

00;59;04;20 - 00;59;25;14
Unknown
So it's not such an effort to have a good, healthy breakfast. So we're still going to change that habit over time. I don't just want you eating toast and, Not sorry. Just try to fix that and not eat real food in the breakfast. In your breakfast. So again, over time we're going to turn that into a good solid breakfast.

00;59;25;16 - 00;59;48;07
Unknown
But again, not taking away anything, adding something in and then slowly changing that habit over time. So breakfast would be the biggest difference thing you can do. And that's one thing I usually focus on with my clients. Once breakfast is sorted, you either go to the next meal that's struggling. Whether it's dinner, lunch, snacks, that sort of stuff.

00;59;48;10 - 01;00;11;18
Unknown
How do you stay motivated when life gets busy and stressful? To be honest, I don't. That's and I think that's a big misconception and goes back to the heads. Episode of you're only going to be optimal 10% of the time, and sometimes that 10% is like 10% over a week. And so it might just be a couple of hours in one day for the whole week.

01;00;11;20 - 01;00;33;26
Unknown
But when I'm stressed and I've got a lot on during the day and I've hardly got time, like there's only certain things I'll focus on and I'm not getting anything done. And I am stressed and, like, life is hard, but, you know, it's just, focus on the things you do, do do, do. You're going to eat.

01;00;34;00 - 01;01;00;16
Unknown
So try and make the best decisions around food that you can do again best in that situation. So instead of going for deep fried chips and all that sort of stuff, try and get a salad or just something a little bit more healthier, you're going to sleep. Although the sleep might not be as much as what you'd normally get in those, stressful time, busy times, whatever sleep you are getting, optimize it.

01;01;00;16 - 01;01;18;02
Unknown
So make sure the room is cold. Dark. Then there's no devices in the room, all that sort of stuff. So optimize the sleep because you are sleeping. You're going to be drinking liquids. So don't drink your calorie, drink water. Which reminds me.

01;01;18;04 - 01;01;39;19
Unknown
So just little things like that, you're already you're going to be doing things. Just optimize the things you are doing. So if I know a stressful couple days are coming up and I haven't, I'm not going to have time to cook. I'll probably prep a few meals or just a little bit extra in the meals I am, so I'll have those leftovers for those days.

01;01;39;21 - 01;02;00;27
Unknown
I will usually try and, block out some sort of time for movements, and that could just be a ten minute yoga or a quick little walk or something like that. Or if I haven't got time and I'm going to a certain destination, I'll make sure I walk to that destination instead of getting public transport or an Uber or something like that.

01;02;00;29 - 01;02;25;28
Unknown
So I just again, little things like you're not going to be you're not going to stay motivated, you're not going to be optimized in those stressful situations. And that's okay. Just optimize for what you can do. But those stressful times, those, busy times will will pass. But just optimize for what you can control. In those times, I think that's a big misconception that, you know, for myself, I was like, oh, yes, I know that all the time.

01;02;25;28 - 01;02;47;21
Unknown
No, I'm not. I'll just again have certain things in place. I when I'm not motivated, I just keep going. But again, that's going to look different for you. So find out what works. Do supplements really matter or should I focus on food first? Food first? Supplements are there to supplement eating your what you're missing in your diet.

01;02;47;21 - 01;03;09;05
Unknown
So again like I use that example for breakfast. If you're not eating any protein for breakfast, a protein shake might be quite handy. But if you're getting play a protein in real food, which is what I try and get my clients to do, you don't need that protein shake. So again, what really matters with supplements is what you're missing.

01;03;09;10 - 01;03;31;25
Unknown
And they're there to supplement your diet, not replace food or a couple of podcasting questions. I guess you could say. What inspired you to start the True Form podcast again? I'm just a big fan of finding my true form. Life is quite difficult to navigate. There's a lot of weird things happening in the world, but I love life.

01;03;31;28 - 01;03;55;17
Unknown
I want to live a long, healthy, happy life, and I want to take you along for the journey. And that's what inspires me and that's what keeps me going. Episode after episode. And maybe that inspires me during those busy times where I'm not that motivated or stressed. Okay. Has a guest ever changed your perspective or on something important?

01;03;55;20 - 01;04;00;09
Unknown
Yeah, all the time. Like.

01;04;00;12 - 01;04;19;12
Unknown
Pretty much every guest I get on, I stop and think and try again, implement things. And that's again. That's why I created the Community Brain episode, because I was getting these guests on. I'm like, oh, that's a good lesson to learn how to implement it. I try and implement it, do my best, and then put it out in the community and see what works and start changing things from there.

01;04;19;12 - 01;04;40;01
Unknown
So pretty much every episode, like it might just be something super simple of art. And I have not got an example for you. I should have had an example already, but it might just be something super simple and that's fine. Like it could just be a 32nd cold shower. It changes the way your mind thinks in the morning, and it might just sort of flick a couple switches, something simple like that.

01;04;40;07 - 01;05;04;18
Unknown
So it doesn't have to be life changing every single episode. It's just those tiny little things, those one percenters from each episode that start adding up to bigger and bigger things over time. Last one, what's one thing you've learned from your own health journey that you wish you knew earlier?

01;05;04;21 - 01;05;26;11
Unknown
I've always been big on sleep, so even back in the day when I had a gym and I was working stupid amount of hours and all that sort of stuff, I'd still prioritize sleep. So sleep isn't really something that I'd go back and tell myself, I'd probably say food. But again, food changes over time as you get out.

01;05;26;11 - 01;05;48;15
Unknown
Like, what I'm eating now would be different to what I was eating when I'm 20. But both things are optimal for them. Like your body changes and your metabolism changes over time. So what worked for me when I was 28 isn't really going to work now when I'm 38, so. All right. No good question. Turn that around to you.

01;05;48;18 - 01;06;03;26
Unknown
What's one thing that you would have what you've learned and you would have changed earlier? Maybe. Consistency. I know through my mid 20s I wasn't as consistent in the gym. I'd sort of still hit it here and there, but I wasn't consistently

01;06;03;26 - 01;06;09;01
Unknown
doing it at least once a week or doing something once a week for a couple of years there.

01;06;09;03 - 01;06;27;22
Unknown
I'd do like a month or two straight and smash it and then not go for six months or something like that, where it would have been better just to split those two intense months up over once a week for a year, rather than just not going for six months. That's probably a good lesson to learn. Other than that, I don't know.

01;06;27;24 - 01;06;53;18
Unknown
All right, it's been over an hour, so I'm going to leave you all alone if you're here and you enjoyed it. Please let me know what you think. Questions, but I'd love to hear your biggest takeaways from the episodes. Your takeaways from the episodes help me find your guests, what direction the podcast can go in, because I know if you're getting takeaways on that topic, I can get a guest on on that topic, which is going to help you find your true form.

01;06;53;18 - 01;07;13;15
Unknown
So any takeaways from the podcast? I want to hear him even ask his thoughts theories. Again, if I'm asking questions, that sort of upset you in a certain way like I did with the kids. One don't be afraid to share your opinion. Again, I want to ask better questions, and if they're upsetting you, then they're not really good questions.

01;07;13;15 - 01;07;29;22
Unknown
So I need to improve the way I think about asking questions and putting them in the right way that don't upset people. So again, if you're one of those people, I apologize, but I'm glad you're still here. All right. That'll do. See you all in the next episode.