Episode 139. Do You Really Need to Walk 10k Steps a Day?
Episode 139. Do You Really Need to Walk 10k Steps a Day?
In this episode, we explain why you DON’T need to walk 10,000 steps a day! We explore the origins of the 10,000 steps per day target and the many physical and mental health benefits of walking daily. From improving heart and lung function to aiding weight loss and enhancing cognitive function, walking is a simple yet powerful way to boost your well-being. We also discuss practical tips and strategies for incorporating more walking into your daily routine, including how to set achievable goals, make it enjoyable, and find ways to integrate it into your daily life. Whether you're a 10k-a-day fanatic or just starting out, this episode will help you step up your health and vitality, one step at a time.
As always thank you for your support and engagement, it means the world to us!
Enjoy.
Ask us your questions here: https://www.in-situcollective.com/questions
References:
https://pubmed.ncbi.nlm.nih.gov/32207799/
https://pubmed.ncbi.nlm.nih.gov/30080077/
https://pubmed.ncbi.nlm.nih.gov/31141585/
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Transcript
00:00:00:02 - 00:00:26:18
Speaker 1
If you said to somebody, I can give you a pill that increases your brain function, decreases the chance of death, increases your overall health, helps you look better, feel better, all that sort of stuff. It's going to be more beneficial than any tablet or multivitamin or any supplement you can have in. What is up, everybody? Welcome back to the Institute Health and Fitness Podcast.
00:00:26:23 - 00:00:36:09
Speaker 1
On today's show, we are wrapping up the week with interesting facts, teachable moments, and fun things that will help you live a long, happy life.
00:00:39:06 - 00:00:40:22
Speaker 1
I am very sore this week.
00:00:41:12 - 00:00:44:19
Speaker 2
From the gym, from the program that was broken. I was like.
00:00:45:07 - 00:01:11:03
Speaker 1
That is it tuned in last week? We'll know that last week we went over in-depth about the program we are doing at the moment and we spoke about how there's four weeks in each phase. We're up to the fourth week, so the first week is just getting used to the movements. Second week is trying to just record a good weight and stop progressing in the movement.
00:01:11:13 - 00:01:18:11
Speaker 1
Then week three and four, you're pushing as hard as you can. This is week four and I am pushing as hard as I can and I'm very slow.
00:01:18:16 - 00:01:25:21
Speaker 2
That means next week we have to say goodbye to the workouts that we've been doing. That's my least favorite part. I just got used to it all.
00:01:25:22 - 00:01:44:23
Speaker 1
That's the point of it. So yeah, if you didn't listen to that podcast, make sure you go back and listen to last week's great episode, especially for those that want to get into strength training or resistance training. Just a good guide and just a good thing to go over and help you understand why strength training is so important.
00:01:45:01 - 00:01:45:08
Speaker 2
Yeah.
00:01:46:12 - 00:01:46:19
Speaker 1
All right.
00:01:47:08 - 00:01:51:10
Speaker 2
So the other end of strength training, I guess, is what we're going to speak about today, right?
00:01:51:11 - 00:02:02:20
Speaker 1
Yeah. So I want to talk about this because I've been on a few job interviews this week. One of them I walk, I've been walking everywhere because it's a city.
00:02:03:02 - 00:02:04:05
Speaker 2
We don't have a car anymore.
00:02:04:05 - 00:02:33:07
Speaker 1
We don't have a car. It's actually quite nice, but walking everywhere. And then I got to this one job interview, obviously in a gym. One of the things about moving to Melbourne was for me to get back into the health and fitness industry, not just sit at home on our desk and do it. So I've been going to a few gyms and having a few interviews and I said I walked to this gym to do the trial work, trial day, a couple of hours, whatever it was.
00:02:34:02 - 00:02:47:02
Speaker 1
And the guy I couldn't believe I actually walked. He's like, Why would you walk? You can drive or you can get. And I just thought it just was so it walking was just so foreign to him. And he couldn't believe I actually walk there and.
00:02:47:02 - 00:02:49:01
Speaker 2
He works at the gym or owns the gym. Yeah.
00:02:49:16 - 00:03:03:14
Speaker 1
Obviously I'm not going back to that gym for that reason and others that are walking into me. But yeah, I just thought it was so funny that this guy that owned a gym couldn't believe I actually walked to the gym and it was only really a ten minute walk, 15 maybe.
00:03:03:22 - 00:03:21:10
Speaker 2
Even when we were selling our car back home, because we cut down to one car anyway, because we work together, we go to the gym together, we do everything together. So it made sense to have one car. And then when I told everyone back home that we were selling the car, they like what? You're not going to have a car.
00:03:21:10 - 00:03:36:20
Speaker 2
How are you going to get around? We're going to walk. But I really I really enjoy it. Like, yeah, it takes a bit more time, but if you plan ahead, then it's fine. There's nothing wrong with it. And then obviously if we have to go really far, we can just catch a tram. But yeah.
00:03:37:14 - 00:04:01:15
Speaker 1
And it's just so overlooked because it is so easy and it's so accessible to everybody. It's very overlooked. But it is one of the biggest things you can do to move the scale in your favor of health and wellness. Walking is a very important thing for a human to be able to do and to be doing. So I thought I would just be a good topic to dive into.
00:04:02:03 - 00:04:22:02
Speaker 2
So before we dive into it, I wanted to clarify a few things. The first is 10,000 steps, right? If you're listening to this, you're probably thinking walking, How much am I supposed to walk? And the world wide number that is out there is 10,000, right? And I was like, Why? Why is it 10,000 steps? Because realistically, that's a lot.
00:04:22:02 - 00:04:28:20
Speaker 2
Even for us. 10,000 steps is a lot, right? Like, how many steps have you been tracking on your phone since we moved to the city?
00:04:28:21 - 00:04:46:12
Speaker 1
Yeah. One of the reasons why start walking everywhere a bit more purposely was because the first week we we were just straight back into work. And I thought, you know, we're still taking dogs out three or four times a day to go to the toilet, which is across the road. A little bit of walking involved. I figured, Oh, yes, that's going to get our steps up.
00:04:47:12 - 00:05:09:11
Speaker 1
We're still going on a little bit of a walk with the dogs, but I was hidden maybe 4000 steps a day if that on a good day and I was blown away to see how many how my steps just declined. So then I made it a conscious purpose to actually start walking everywhere. And yeah, it does take that a little bit longer, but it just takes a little bit more planning and organizing.
00:05:10:00 - 00:05:36:15
Speaker 2
Yeah. So if 10,000 steps sounds daunting, never fear because we have the answer, but I'm sure you actually want to here. So the target of 10,000 steps actually came about in Japan in the 1960s because a company that manufacture odometer is thought that 10,000 was a good target for a marketing campaign because it's a round number. It's like it's slightly higher, so it's a little hard to achieve.
00:05:36:15 - 00:06:02:23
Speaker 2
So it's kind of a challenge and it looks better and it looks nice in marketing. And so it just it's just stuck since the 1960s. So that is where 10,000 steps has come from. There's no scientific evidence behind it. It's just a nice pretty number target to have. Right. And then just to put in perspective, because like obviously people don't really wear pedometers, like, you know, you remember the pedometers used to get them in the Kellogg's cereal box.
00:06:03:02 - 00:06:22:16
Speaker 2
You could monuments, you can use your phone, but just to put in perspective, 10,000 steps is roughly the equivalent of walking eight kilometers because I hear a lot of when we talk to a lot of people here in the city they like I walk five kilometers today or I walk three kilometers every day. So just to put in perspective, eight kilometers is 10,000 steps.
00:06:22:16 - 00:06:48:16
Speaker 2
So you can sort of work it out from there, right? Yeah. Okay. What should we talk about first, the health benefits, I guess, since we're Health and Fitness podcast. Right. Let's do it. Okay. So firstly, I think the most evident one and the one that we probably referenced the most is weight loss, right? Obviously adding in just more activity like we've spoken about a bunch in the past, is going to help you with weight loss, especially if that you go fat loss.
00:06:48:16 - 00:07:17:07
Speaker 2
If muscle building as you go walking is still great because it's going to help with fat loss. So you get like that leaner esthetic. But aside from that there's like a lot of internal benefits to walking as well. So it can help your heart and lung function. It lowers cholesterol and blood sugar, which I actually wasn't really that aware of, that it helps to increase your metabolism because like you're moving, so you're burning calories, so you're using more of the food that you're eating as actual fuel.
00:07:18:18 - 00:07:45:06
Speaker 2
It helps you sleep better and it helps with your mental health, which I think is probably I don't know, it's the the up and coming reason to walk at the moment. I think like there's a lot of movement around mental health and walking, especially getting outside and walking is so good for your mental health. Right? So good. And then I did have a few points about how it helps with concentration and learning, which we won't go too deep into that, but I'll mention that later.
00:07:45:16 - 00:08:13:03
Speaker 2
Right? So the study that I brought along today just sort of highlights how many steps is beneficial because we've already said that 10,000 is like whatever. And then at what point is like the upper limit? Is there an upper limit of too many? Like once you get to a certain point, it doesn't even matter. Yeah. So walking fewer than 4000 steps per day is associated with higher mortality rates.
00:08:13:13 - 00:08:39:01
Speaker 2
Yeah. So less than 4000 steps more likely over earlier death, right? Yep. Does that clarify that enough? So if you're walking an average of 4000 steps a day and you add an additional 1000 steps, just 1000, so 5000 steps a day, you are going to significantly lower your mortality, right? So it's just 1000 wherever you are right now with your steps.
00:08:39:01 - 00:08:59:21
Speaker 2
Maybe you need to spend a week collecting these steps first and then just adding an extra thousand until you get really used to that and it's super easy. Then you can add another thousand and every time you go up it's going to lower your mortality, Right? Right. And then the upper limit is like 12,000 steps, which is That's a fair.
00:08:59:21 - 00:09:00:22
Speaker 2
That's a fair amount, right?
00:09:01:09 - 00:09:06:17
Speaker 1
Yeah. But I'd often try these and all that sort of stuff. People with outside jobs would do that. Easy.
00:09:06:17 - 00:09:33:00
Speaker 2
That's true. Yeah. So anything upwards of 12,000, like there's still a benefit, but it's not like they have found a significant decrease in the risk of increased mortality. Right. Yeah. Right. So 12,000, anything upwards of that is just a bonus, essentially. So and the other thing that I want to mention before we move on is that speed, the speed of your walking actually wasn't a factor.
00:09:33:17 - 00:09:52:09
Speaker 2
So I guess speed would come into it. If you're a busy human and you struggle to fit a walk in, then increasing your speed is going to be beneficial for you because you're getting more steps in. Yeah, but the actual speed, apart from I guess heart rate, like generally you want to be what's going to. Yeah, maybe.
00:09:52:19 - 00:09:54:08
Speaker 1
Again, I don't think it actually matters.
00:09:54:08 - 00:09:57:17
Speaker 2
It's just the actual steps. Yeah. Going through the motions.
00:09:57:18 - 00:09:59:07
Speaker 1
Doing some sort of activity.
00:09:59:07 - 00:10:29:17
Speaker 2
Yeah. So the more steps also that the participants of this study did, the greater cognitive, the better I should say their cognitive function was. So they had better attention, they had better executive function, better language and communication skills and better memory. So they tested a few things I tested it was a longitudinal study of 22 years. I think we can put the link in the description.
00:10:29:17 - 00:10:58:00
Speaker 2
But they tested, yeah, the steps like the average daily of steps and then the cognitive abilities because obviously it's more than just how you look. Right. Okay. So then I guess we should probably talk about when how what we spoke about why, when and how. Yeah. To getting more walking Right. When when do you think you stopped on time.
00:10:58:05 - 00:10:59:13
Speaker 2
What would you say to everyone.
00:10:59:13 - 00:11:09:14
Speaker 1
I was actually thinking this the other day because a lot of people go, Well, I haven't got an extra 40 minutes to go for a walk. I'd say Get up 40 minutes earlier and go for a walk in the morning.
00:11:09:16 - 00:11:15:01
Speaker 2
Yeah, I would say the morning is definitely the most optimal time to go for a few reasons.
00:11:15:01 - 00:11:42:09
Speaker 1
Yeah. So if you said to somebody, I can give you a pill that increases your brain function, decreases the chance of death, increases the overall health, helps you look better, feel better, all that sort of stuff. It's almost unheard of, which walking does. So to have walking in your life is probably the most important thing, and I'd say it's the minimal amount of exercise you need to be doing.
00:11:42:09 - 00:12:02:07
Speaker 1
Each day is a walk is a walk. So it is very important to do something you should have. Like a multivitamin. Yes, it's more it's going to be more beneficial than any tablet or multivitamin or any supplement you can have out there. Yeah. So walking is very important. So by getting up early just to make time for it, it's more beneficial.
00:12:02:15 - 00:12:14:06
Speaker 1
So that means you have to get up before your kids family gets up just so you can go on a walk. It'd be better to take them on the walk because they need the walk as well. But yeah, if you need to, I'll do that.
00:12:14:10 - 00:12:43:23
Speaker 2
Yeah. And I think like I'm a big advocate for getting like the hardest thing that you have to do in the day done first. And I think we've spoken about that with like training schedules and stuff as well. So like just getting up and going for a walk, you don't have as much time to think about the resistance or the actual motion of putting your shoes on, getting dressed and going for a walk like if you plan to go for a walk after work, there's so many things that can happen throughout the day that are going to stop you from walking.
00:12:43:23 - 00:13:12:04
Speaker 2
So that's another reason why I think the morning is great. Also, just walking in general is really good for like your circadian rhythm. And we have spoken a bunch of times in the past about getting morning sunlight in your eyeballs to help regulate your circadian rhythm and help with concentrating, concentration and focus and just your ability to avoid like the afternoon slump.
00:13:12:15 - 00:13:32:09
Speaker 2
So you get sun in your eyeballs, you get moving, which is also great for your digestion in the morning and you get you want your work done first thing. Like there's three great benefits to walking first thing in the morning. The other time I would say that's optimal to walk would probably probably be multiple times a day, right?
00:13:32:09 - 00:13:49:04
Speaker 2
So if you have a desk job and you're sitting down for 8 hours, that's so bad for your body. If you're standing for 8 hours, that's also bad for your body. So ideally, in an ideal perfect world, like going for a walk in the morning at lunchtime in the evening, they don't have to be long, like 10 minutes each.
00:13:49:05 - 00:13:54:08
Speaker 2
30 minutes accumulated throughout the day would be fantastic. Yeah, right.
00:13:54:18 - 00:13:57:19
Speaker 1
Yeah. 100%. If you haven't got that air in the morning, break it up into.
00:13:58:00 - 00:13:58:06
Speaker 2
Yeah.
00:13:58:09 - 00:14:04:03
Speaker 1
For different walks. Yeah. There's a big movement at the moment about taking work calls on a walk.
00:14:04:04 - 00:14:04:21
Speaker 2
Yes. Right.
00:14:04:21 - 00:14:26:05
Speaker 1
Or just any sort of work you can do over the phone or, you know, just chatting to somebody, a work colleague, whatever it is, just stand up and have the conversation or if you can, if it's going to be a longer one, like a meeting, go for a walk. Yeah. Or, you know, worst case scenario, jump on a treadmill and do do the conversation.
00:14:26:05 - 00:14:37:12
Speaker 1
Whatever you need to do just to get moving because you can still have a conversation and walk. Obviously, you want to be in a safe environment. You don't want to be in the middle of the CBD in traffic.
00:14:37:16 - 00:14:42:03
Speaker 2
I don't know. I still see some people doing that actually on the phone, like crossing the road and everything.
00:14:42:04 - 00:14:52:11
Speaker 1
Yeah, not paying attention to anything. So just yeah, like you said, just trying to be aware of times and making sure you're moving in those times where you can.
00:14:52:18 - 00:15:16:03
Speaker 2
Yeah. Like yeah, just making the most of any small windows that you have. I feel like we underwrite the amount of time when we have free, we just fill it with scrolling on social media because it's so super duper easy. But if you just become aware of what you're doing when you have nothing to do, you might just be able to fit a little bit more activity in around that.
00:15:16:08 - 00:15:39:06
Speaker 1
And yeah, and it's still this thing of people think, Oh, it's just a two minute walk, it's not going to be beneficial, but 2 minutes is very beneficial. Anything is beneficial. I've spoken about this on previous podcasts. When you haven't, you've got your gym time set and you haven't got time to do a lot of exercises. It's still beneficial just to go in and do a few exercises, like a quarter of the amount that you actually had in your program.
00:15:39:07 - 00:15:51:06
Speaker 1
Still even just one going do one exercise, walk out that is ten times more beneficial than not doing it at all. Yeah, but we just underestimate how much a little can add up over time.
00:15:51:13 - 00:16:14:10
Speaker 2
Definitely. And also just if you just tell yourself I'm going to go for a two minute walk, the chances that you end up walking for 15 or 20 minutes massive, because honestly, you're already out there. You're starting to feel better, you're starting to feel more motivated, so you just keep going anyway. Okay. I think that we should probably talk about how to add in more walking.
00:16:14:10 - 00:16:46:13
Speaker 2
So like we obviously just said, find time, but specific ways. I think the best way that I've seen you adding more walking is like I could probably benefit from this too. But we're always together, so we probably do the same amount of stems roughly, but that is just tracking, right? Tracking your steps. So if you start tracking your steps and you only walk 2500 steps and you see that physically on your phone or your watch or whatever it is, you're going to be a lot more motivated to up the target.
00:16:46:18 - 00:17:00:07
Speaker 2
And just seeing like if you set yourself a target of 5000, just seeing how close you can get to the target is a lot of motivation and almost some sort of accountability as well with that actually having an accountability partner, right?
00:17:00:07 - 00:17:10:00
Speaker 1
Yeah, And as we always say, you can't improve what you don't track. And I reckon a lot of you be surprised how little steps you actually get in per day.
00:17:10:00 - 00:17:10:09
Speaker 2
Yeah.
00:17:10:23 - 00:17:17:17
Speaker 1
Um, it does take a lot of effort to just a conscious effort to move to actually get your steps up.
00:17:17:18 - 00:17:46:02
Speaker 2
Yeah. The other thing, physical thing that I think could help someone improve their walking is to get a dog. Don't get a dog just to walk. But I mean, if you have a dog, we, I definitely use our dogs as like, almost like a way to guilt myself into walking, which is probably not the best. But when I think about like I've been sitting down all day, they've been laying down all day, like, how do they feel?
00:17:46:07 - 00:18:03:15
Speaker 2
How do the dogs feel? And then if you don't want to get a dog, because that's pretty extreme and they're a lot of work, just find a friend that you think needs to also increase their steps and just say, okay, this time we're going to go for a walk for this long every day. And it's just in a kind of external accountability and you're helping them.
00:18:03:15 - 00:18:04:16
Speaker 2
They're helping you.
00:18:05:02 - 00:18:22:07
Speaker 1
And just the fact of going for a walk and talking to somebody about your phone or any technology. Yeah. Is great. I was actually having this conversation for client the other day because she started doing some extra steps on a treadmill at home. It's just one of those small little ones that she walks on, but she's getting extra steps in.
00:18:22:14 - 00:18:46:08
Speaker 1
It's fine. She's said she's doing a 15 minute block here and then she's like, To our listeners, I want to add what I what and I was actually thinking this the other day when I was doing the same thing. So what do you do? And I think if you can remove all technology and just go for 15 minutes these days, it's like, Oh, you just walk on a treadmill, you're not listening anything, you're not doing anything, you're just walking.
00:18:46:14 - 00:18:54:23
Speaker 1
It's a waste of time, but it's actually still good for your brain just to be free and not have anything. Just buzzing in three days.
00:18:54:23 - 00:18:58:03
Speaker 2
No input because we're constantly having some sort of input, right?
00:18:58:04 - 00:19:21:23
Speaker 1
Yeah. I've been diving down the rabbit hole of dopamine overload and all that sort of stuff. I'm not. I won't go into a whole nother topic, but just having that time of no sensory overload, and that could just be just talking to somebody while you walk is just very beneficial. So you don't have to be doing something while you're on the treadmill or whatever.
00:19:21:23 - 00:19:25:12
Speaker 1
Walking for 15 minutes. Yeah, you can just be walking. Yeah.
00:19:26:01 - 00:19:40:03
Speaker 2
And then I guess there's the other obvious ones, like parking further away from your office or the grocery store taking the stairs. What else is there, like hanging the washing out on the line, mowing the lawns, vacuuming.
00:19:40:16 - 00:19:44:02
Speaker 1
All those things all have replaced with robots.
00:19:44:02 - 00:20:06:19
Speaker 2
Yeah, Yeah. Just. Just think about the easiest ways for you to start adding to adding extra steps. Even when we go to the dog park sometimes to let the dogs off. I notice this morning we tend to just stand there and it's cold and we just stay in there like, Oh, I do anyway. But like just start walking backwards and forwards, just total around, just pace.
00:20:06:19 - 00:20:15:23
Speaker 2
Just, I don't know, just Yeah. Anywhere you can, anywhere you still or you could easily add in walking. Just start doing it.
00:20:16:00 - 00:20:29:06
Speaker 1
Yeah. Everybody's got those little things that they can do. They know they don't but whether it's push water bottle. Yeah. Good for me. Yeah. Yeah. So constantly getting up to have a drink or whatever it.
00:20:29:06 - 00:20:32:11
Speaker 2
Is, drink more water so you constantly have to go to the toilet like me.
00:20:34:16 - 00:20:38:05
Speaker 2
CO Yeah, sure. We get into some listener questions.
00:20:38:05 - 00:21:03:12
Speaker 1
Let's do it. A lot of listener questions this week. Thank you very much to everybody who submitted a question. Oh, I have. Can dumb them, not dumb them down, but shorten them a little bit because I'll continue the conversation with you guys who have given these questions. We dived into it a little bit more in the conversations with the people at Oxford, but just made them a little bit easier.
00:21:03:12 - 00:21:04:18
Speaker 1
I've got to. Have you got me?
00:21:05:04 - 00:21:13:18
Speaker 2
Nope. But before we go, did I say you make a question space on the website the other day?
00:21:13:18 - 00:21:33:09
Speaker 1
Yeah. So generally we would be knocking to go to social media, wait for the question box, all that sort of stuff. And I even I thought that was a bit too hard. So now there is a dedicated spot. There'll be a link below every video, every podcast. You can go to that link at any time and just submit a question.
00:21:33:13 - 00:21:54:10
Speaker 1
Yeah, you don't have to have too many details. We ask for your name, email address and then your question. You don't have to enter the personal details. You can just submit the question without the name. So that's always there 24 hours. Any time you go to question, you can just go and submit your question because I know sometimes you get questions and you forget them.
00:21:54:19 - 00:21:59:03
Speaker 2
And I also forget to check the question boxes on Instagram and they expire. And I'm like, Well.
00:21:59:15 - 00:22:07:23
Speaker 1
Will you do better than that? Put up the question. Yeah. So that is there from now on and you can submit your questions any time.
00:22:08:10 - 00:22:09:14
Speaker 2
Amazing. What do we got?
00:22:09:17 - 00:22:28:14
Speaker 1
All right. So I got a couple of, I guess you could say more rapid fire questions. I guess they don't have to be rapid for two answers, but I think I can give a rapid fire answer anyway. So and then one really good question at the end that I'll dive into when we get there. First question What is your favorite machine in the gym?
00:22:30:03 - 00:22:43:18
Speaker 2
Oh, I'm a Shane nun. If I had to pick a machine, it's probably like the cable thing. Yeah. Would you look at that.
00:22:43:18 - 00:22:44:15
Speaker 1
Pop cable.
00:22:44:15 - 00:22:51:10
Speaker 2
Movement? The side don't race? Is that what it's called?
00:22:51:17 - 00:22:54:01
Speaker 1
Yeah. Cable let run.
00:22:54:02 - 00:22:55:06
Speaker 2
Sure. Yeah, that.
00:22:55:09 - 00:23:23:21
Speaker 1
Yeah. I'd also go with cable machine. I'd probably go a lap pool. So I've been doing a load in with a water drip with rings on the bar. I'll try and record it and put it over the video for those watching along on YouTube, it just allows you to just get a lot of scapula traction. And you you do eight reps and you'd like to just on fire just because I haven't had access, I haven't had consistent access to a tape machine for eight years.
00:23:24:17 - 00:23:39:20
Speaker 1
I've been hitting them on and off here and there when when I couldn't but haven't had consistent access to the machine for a long time. So it's been good to be out of work, those lads in different ways. Um, would you do the carnival diet?
00:23:40:03 - 00:23:45:06
Speaker 2
No way. Not a chance in the world. I would just not eat.
00:23:45:19 - 00:24:16:13
Speaker 1
I would. So for those listening that don't know what the carnival diet is, it's meat only. So you're literally only eating meat. I would give it a go just to see what it's like. We can't afford it though. No, but I, you would want I'd strongly recommend not doing this with supermarket meat. We've talked about why supermarket meat is bad for your health in previous podcasts, but if you're going to do this, you'd want the premium meat you can get your hands on and a variety.
00:24:17:13 - 00:24:41:06
Speaker 1
We've also spoken about how if you only eight beef, then you're going to be lacking in nutrients and you want a wide range. So that could be fish, chicken, pork, beef, lamb, everything you'd want the best quality and for me to do it, I worked it out so I'd have to eat around to two and a half thousand calories, 3000 That ended up being about 6 to 700 inmates a week.
00:24:41:22 - 00:24:43:12
Speaker 1
Jake. Getting good quality.
00:24:43:12 - 00:24:44:02
Speaker 2
Meat. Yeah.
00:24:46:00 - 00:24:55:17
Speaker 1
So, yeah, it's it's unfeasible at the moment and I've heard it makes you go to the toilet quite regularly.
00:24:55:17 - 00:25:01:13
Speaker 2
It would be it has no fiber to bind your stool, so it'd just be like liquid coming and.
00:25:01:13 - 00:25:06:05
Speaker 1
Apparently it gives you no warning. Oh so.
00:25:07:00 - 00:25:08:15
Speaker 2
All the more reason to not do it.
00:25:08:15 - 00:25:22:22
Speaker 1
Yet again. It's something I'd like to give a crack, but at the moment, yeah, it's just a money thing and I can't. I don't want to give it a go that much. What. What supplements are you taking right now.
00:25:23:04 - 00:25:34:13
Speaker 2
Zero. Were you. I feel like our minimum is usually creatine and ashwagandha, but we've just run out of both. Yeah. So we have zero supplements right now.
00:25:34:17 - 00:25:54:02
Speaker 1
And yeah, like I've said that in the past, going off protein powders for a little bit, not saying they're bad, not saying that you shouldn't have them, it's just a personal thing. I'm just going off and I'll probably spend another six months off at least I reckon, before I start adding back in. Yeah, and we just need to order some more creatine.
00:25:54:05 - 00:25:57:16
Speaker 1
Yeah, that's a daily thing that we should be having, but we're not at the moment.
00:25:58:09 - 00:26:23:05
Speaker 2
Um, but occasionally we have like depending on if we've been gifted or bought like a set of lifecycle mushroom adapted genes, which is just like, like lion's mane cordyceps rishi cha ga And what's the other one? There's always another one. I forget anyway. Turkey time. Yeah.
00:26:23:14 - 00:26:30:05
Speaker 1
Yeah, yeah. They're sort of on and off as well. Um, or can you get RSI from training?
00:26:30:15 - 00:26:31:16
Speaker 2
What is RSI?
00:26:31:22 - 00:26:33:23
Speaker 1
Repetitive strain injury.
00:26:34:10 - 00:26:37:23
Speaker 2
So. Oh yeah. So like tennis elbow from tennis players. Get that right.
00:26:38:00 - 00:26:47:04
Speaker 1
Yeah. So I'm going to say yes, but also no. Okay. So you need to be doing that activity quite a lot to get an injury.
00:26:47:15 - 00:26:51:09
Speaker 2
So the act like an activity activity or just one movement.
00:26:51:13 - 00:26:52:10
Speaker 1
Or both.
00:26:52:10 - 00:26:52:16
Speaker 2
But.
00:26:52:20 - 00:27:23:23
Speaker 1
So you're not really going to get it from working out. Let's use squats, for example. You, you, you work out for an hour and if you've got three or four sets of squats in that, that's probably only going to take up 10 minutes of the workout. So you're only doing that movement for 10 minutes, however many reps you're doing, where if you go for a run, like you said at the start with walking, if you run a case, that's when you say 10,000 steps.
00:27:24:05 - 00:27:24:12
Speaker 2
Yeah.
00:27:25:02 - 00:27:49:10
Speaker 1
So that's 5000 reps on one side. So that's a lot more reps down on that one side. So obviously it's a bit more repetitive. So you can you've got more risk of an injury or you could be standing at a desk or sitting at a desk wrong all day. And if you're sitting at a desk all day for 6 hours, that's a whole lot more than that 10 minutes of squat.
00:27:49:11 - 00:28:13:00
Speaker 1
So it's more likely that the injuries coming from the 6 hours of even just sitting there not doing an activity rather than the 10 minutes of squats. A lot of people will blame their training when you've got to look at your whole daily intake on is it sometimes when I sit down to edit a lot, I'll get strain in my wrist and I'm just sitting there using a mouse.
00:28:13:23 - 00:28:29:20
Speaker 1
It's sounds silly, but because I'm literally spending 6 hours just holding the mouse and, you know, working that race, it's not doing much, but it's 6 hours compared to, you know, one hour in the gym. And how much work is that wrist actually doing in the gym anyway?
00:28:29:21 - 00:28:45:04
Speaker 2
Yeah. So RSI is just like a broad general thing that like a physio would assign or it's self assigned, like, is it just like temporary pain, discomfort? Like what? How would you.
00:28:45:14 - 00:28:46:13
Speaker 1
Know? Yeah.
00:28:48:02 - 00:28:50:09
Speaker 2
Like it's not like an actual injury. Like you have.
00:28:50:13 - 00:28:54:20
Speaker 1
Tennis. Tennis elbow is a good example and most people who've experienced that.
00:28:54:20 - 00:28:55:04
Speaker 2
Yeah.
00:28:55:12 - 00:29:18:15
Speaker 1
Or golfers elbow or whatever you want to call it, it's just you're doing too much of one thing. It could just be sitting at the desk all day with your elbow bent in that one position, but then you go on to work out where you're extending it and the extent because it's been in that one position all day and then you try and extend it, it can be putting tension on the tendons and ligaments in your elbow.
00:29:19:02 - 00:29:43:20
Speaker 1
Um, again, it's just very different that all I'd say if you are thinking it's from the exercise, I'd say take a big look at the your daily activities and what you are not doing and it could be coming from that last question. A lot to break down in this one Great question as well. This is obviously from a long time listener.
00:29:44:04 - 00:30:08:20
Speaker 1
She's bringing up a couple of points that we've said that contradict each other and I love these questions, so never feel like you can't ask questions or point these things out. If we're saying something that contradicts what we've said in previous podcasts before, bring it up. I love talking about it. Obviously, sometimes my changes, sometimes I don't convey the message properly, so that could come across.
00:30:08:20 - 00:30:31:11
Speaker 1
So definitely hit us up and pull up on those topics or things we say. So in previous podcasts and content that we release, we've said to get out of your comfort zone when training in life or creating new habits because you don't grow it when you're comfortable.
00:30:31:11 - 00:30:33:16
Speaker 2
Okay, so get out of your comfort zone.
00:30:34:00 - 00:30:34:15
Speaker 1
To have.
00:30:34:17 - 00:30:35:15
Speaker 2
To grow. Yeah.
00:30:36:02 - 00:30:42:14
Speaker 1
Is basically what we've said. And then this person saying and at what point does it become growth or stress?
00:30:43:09 - 00:30:49:18
Speaker 2
So getting out of your comfort zone, at what point does getting out of your comfort zone be growth or does it be stress?
00:30:49:18 - 00:31:19:02
Speaker 1
Yeah, as in, you know, getting any comfort zone, is it when does it become good and when is it bad? And then obviously she cortisol is a hormone related to stress. And how much is cortisol is bad or good basically. So couple of things. Obviously a lot of things that break down there. I'd say don't worry about your cortisol levels too much.
00:31:19:02 - 00:31:22:10
Speaker 1
Your body should be regulating that itself.
00:31:22:10 - 00:31:44:16
Speaker 2
Cortisol isn't inherently bad, like we need cortisol. I feel like it's been labeled as like a bad stressful hormone. And like if you have too much cortisol, then like here you have chronic stress or whatever the label is, but we actually do need it to function and adapt and just be a normal human being. Like it is important, It's not bad.
00:31:44:21 - 00:32:04:11
Speaker 1
It's just so like when you work out that is a stress on your body. So cortisol rises to help bring inflammation into your body so your body can recover from the work out. Now obviously it becomes an issue when you're working out 24 hours a day and you're not recovering and your body's just full of inflammation all day.
00:32:04:16 - 00:32:20:02
Speaker 1
So that's obviously an issue as well. But I wouldn't stress about that too much. But so yeah, let's go into when is it when should you go into growth mode and when does it become bad.
00:32:20:02 - 00:32:47:20
Speaker 2
Mm hm. I don't know what you're going to say at all, but I think that it comes down to you being able to do some sort of personal reflection and notice the cues, like your body's cues as to like what is stress and what is discomfort, because a little bit of stress is also going to feel uncomfortable, but it's not necessarily bad, right?
00:32:48:08 - 00:33:14:16
Speaker 2
And then like the next level of stress is when it does become, I suppose, chronic, for lack of a better term, and you're not getting anything productive out of it. So you're stressed, but you're not. It's not for a good reason. Like exercise is stress for a good reason. I would say studying at uni and having less time than you would like is a stressor, but it's for a good reason and it's manageable.
00:33:14:23 - 00:33:35:18
Speaker 2
So I would say when you feel like the stress is no longer manageable and you're not getting anything beneficial from it, you're not seeing any growth, small or big, then that's when it's the wrong. You've taken the change in the wrong direction or it was an unnecessary change. Is that even clear? Yeah, I think so. Okay. So what's your what's your stance?
00:33:36:21 - 00:33:58:03
Speaker 1
Two ways to look at it. You don't have to always be in growth mode in every single aspect of your life because that is very stressful trying to grow everything at once. Yes, it just it comes down to what you want to obviously grow and learn on that sort of stuff. Second, it comes down to mindset as well of you going into this grow growth mindset.
00:33:58:15 - 00:34:26:01
Speaker 1
If you are trying to start a new business and work for yourself when you hate working for yourself, you don't know how you've always worked for somebody else. You're not self-motivated, you know, you're trying to force it and your mindset is like, Why am I bothering if these are not could just be working on somebody else and not have to have all the stress, then your mindset is not aligned with what you're trying to grow.
00:34:26:04 - 00:34:53:09
Speaker 1
Yeah, so make sure your mindset is aligned with what you want to grow because the placebo effect is real. So if you're trying to change something and grow but you're also having a negative mindset around it, you're going to have a negative result. So having bringing a positive mindset like I'm going to get up early in the morning so I can start walking because it's going to have a massive impact on my life and on my health and fitness, my life.
00:34:53:22 - 00:35:06:14
Speaker 1
And that's what I want because I want to change and be a healthy person. If you go into that with a mindset, you are going to get up every single morning and do it. Yeah. Where if you go, this is a hassle. I don't really care about walking. It's raining.
00:35:06:14 - 00:35:09:04
Speaker 2
Outside. McKendrick told me. I have to do this.
00:35:09:04 - 00:35:30:09
Speaker 1
Yeah. Why do I have to do it? It's just two completely different mindsets. And this this comes down to we've spoken about this about gold setting and making sure you're doing it for the right reasons and you're wise and all that sort of stuff comes down to that as well. And like, you know, it could be habits as well, like having a cold shower, trying to create that habit.
00:35:30:09 - 00:35:35:20
Speaker 1
It's very uncomfortable. No one really wants to do it, but there's no side effects from it.
00:35:35:23 - 00:35:36:04
Speaker 2
Yeah.
00:35:37:00 - 00:35:57:14
Speaker 1
Nothing can actually bad can come from having a cold chill. So there's also that side of it as well. Like, yes, you got a bad mindset around it, but it's just a cold shower. Like what's worse can happen. I can't think of bad things that can happen from a cold shower, only positive it's cold, but you go into it with a bad mindset, but you just do it anyway.
00:35:57:16 - 00:36:22:17
Speaker 1
Yeah. So obviously there's levels of this as well. So I'd say just check your mindset and going into whatever you want to grow or whether it's, you know, a body composition, gold, like she said, training life or habits. You've just got to think about it. Take the time to actually sit down, write, brought it out, think about it, think about your why and the mindset going into it.
00:36:23:01 - 00:36:30:15
Speaker 1
And if you haven't got a good mindset going into it and might just not be the time to try and grow in that area just now. Yeah, but it's okay not to.
00:36:32:03 - 00:36:47:09
Speaker 2
Do everything all at once. Yeah. So sometimes if you drop, if you drop one thing, then you can do the other things at better quality and get better results anyway and then pick it up later on. Because ideally we've all got 100 days here. So just like cool it for a second.
00:36:47:18 - 00:37:06:04
Speaker 1
You can just focus on one area and grow that for five or ten years and then go to the next one. And yeah, like I said, don't stress about your cortisol levels. Your body should be regulating that in a natural way. If it isn't, then you've got to go see a professional doctor. Doctor, A health care professional.
00:37:06:12 - 00:37:06:18
Speaker 2
Yep.
00:37:07:08 - 00:37:21:15
Speaker 1
Great. Again, thank you all for your questions. That was a great lot of questions. We'll do it again in another couple of weeks and we'll make sure you guys can see it and submit your questions. If you do submit a question for, then we'll obviously answer it on a next. And I.
00:37:22:02 - 00:37:22:10
Speaker 2
Go.
00:37:22:20 - 00:37:41:16
Speaker 1
Also, thanks again for tuning in and we'll talk to you all in the next episode by.
