#1820 My Health Protocol - Harps (PT1)

individually will be in this. Some of you will be quite interested, because you send me messages and emails and questions and requests about I get asked a lot of stuff, of course, about training and about food, and about health and about wellness and about high performance and all of

those things. As that's kind of been largely been what I'm my attention has been focused on since I was about eighteen years old, and obviously it's moved more into the more broad kind of area of human behavior and psychology and cognition and all of that over the last decade or so. But as an ext size scientist, former gym owner, and fitness industry person for a very long time, I'm still talking pretty much daily about all of the stuff I'm about to talk to you about. And for

whatever reasons, some not all of you. Don't blame you, but some of you are really interested in what I do. So I'm going to share that, and what I'm about to share is just really on no level is it advice, recommendation, or suggestion. It's just what I do and why. And I think because I'm probably older than most of you by now, although I do have lots of listeners into their sixties and seventies. Shout out to you, old buggers, big hug from me, and I have a lot of

younger people. But people want to know what I do because I'm the guy that talks about all this stuff people seem to It's like I'm interested too. If somebody is talking about something and they're in inverted comm as an expert, I want to know you. But what do you take? What's your what's your protocol? What do you you know? If I'm talking to a guru about even what's the best telling, I want to know what kind of tally they have. I want to know what they

would do. You know, So I guess I understand the interest and the curiosity. Some of you probably need to jump out now because this might not be interesting to you. But I'm going to walk you through what I do and how I do it and why I do it and give you a bit of context to all of that. So what I thought I would do is I thought I might start by doing what's kind of almost like

I guess, a self assessment. Now, this is very this is very bro science, but I would think while it's very it's a subjective assessment of me by me, keep in mind that I've done thousands of actual, real world assessments on people, measuring everything from you know, girth measurements and body fat to subvo two max and votwo max testing and body composition using bioelectrical impedance, and all different kinds of strength and fitness and flexibility and range of

movement testing. So I have a very very good idea of where I'm at because of one, my understanding of the human body, my skill, my knowledge, my training, my background, my experience. But also I'm very I'm very in tune with me. Remember, your body is by a feedback machine. It's always telling you stuff. It's it's always giving you information.

And as I've said many times on this show, I think that one of the great tragedies of life in as I record this anyway twenty twenty five, is that a lot of people don't actually listen to their body. Their body is telling them constantly what to do and what not to do. It's giving them signs and signals and data and information to which many people are literally putting their figurative head in the figurative figurative sand, put your teeth in harps, or their fingers in their ears,

or whatever metaphor analogy you want to use. But the bottom line is a lot of people are fucking themselves up, in part because they're not paying attention to what their physiology is screaming at them. So with that in mind, here's my kind of assessment of me. Now, let's before we get underway. Remember, I'm sixty one. I turned sixty two on September twenty eighth. Just something big. Don't go to any trouble though. So I'm, you know, sixty one

and a bit sixty one in a few months. But I guess my biological age, my biological age is probably somewhere around mid forties. Now, keeping in mind, I don't smoke. I've never smoked. I've never been drunk. I've never been high. I do not drink booze. I've never had a glass of alcohol. I've trained pretty much NonStop for almost half a century. Keeping in mind all of that. Also, I don't get particularly stressed. We'll talk about all of the

specifics of all of this stuff soon. I would think my functional strength and cardiovascular fitness and overall health and immune system and all of those things would put me somewhere in the ballpark of a healthy ish forty five year old. Now that's not science or evidence or data. That's me giving you my pretty informed opinion. Could be totally fucking wrong. But last time, which was maybe five or six years ago, I had my biological age measured

and a relatively reliable protocol I was. I can't remember if I was thirty eight or thirty nine or my biological age. Is that so five or six years later, it might be five or six years older. I don't know. Could even be a bit better, could be a bit worse. But what we know is that the good news is that your chronological age, how old you are, how many years you've been on the planet, what the calendar says, your chronological age and your biological age don't need to parallel.

Having said that, of course, there are some people my age sixty one who've got the equivalent physiology and function and health of a seventy one or eighty one year old. So and I would hazard a guess there are not too many people whose chronological age and biological age are identical. I think there's quite a bit of divergence for a lot of people one way or the other. It's probably

generally in the ballpark. But so what that means is a year from now, whatever you are, whatever you are, add one year and go right, and now I'm whatever

that new number is. There's also a chance that depending on your starting point and what you do in your protocol and your ability to do the work and change things and manipulate variables and lifestyle factors the right way, there's a chance that you could be closer to five years younger than one year older, depending or two or three years younger rather than one year older, even a year from when you hear this podcast or this episode

or this information. Right, So that's your starting point. For somebody like me who's already relatively fit and healthy, that I probably don't have that same I definitely don't have that same scope. But maybe for some of you who are not in the shape that you currently or not currently in the shape that you want to be, health fitness, you know, strength, function, flexibility, all those things. Then you

know there's an opportunity for you. Again that requires work, that requires effort, that requires discomfort, that requires consistency, that requires initially will power, discipline, self control, all the things that many people fucking hate and all the things that many people won't do. So that is not me being negative. That is me having observed humans around this particular stuff for forty plus years and heard a million people talk

about shit they never end up doing. I say this, I'd be this blunt because I don't want you to be in that group. But I also say this, if you don't have a plan, and you don't execute the plan and you're not consistent, doesn't matter how good you're fucking resources or knowledge or understanding or genetics are, if you're not optimizing them, then you are going to die earlier then you need to potentially, or you're going to

get sick earlier than you otherwise would have potentially. So let's not do that, all right, So my cardiovascular fitness I would give me. Now, remember when I'm talking about I'm giving myself an out of ten, ten being the absolute high watermark of my potential I'm not comparing myself to anyone. I'm comparing myself to the sixty one year old bloke that is me. So I reckon for a sixty one year old me, my fitness, my cardio of escular fitness is about a seven. It's not definitely not

a nine or ten or probably an eight. It could be better. Maybe it's a seven and a half. If we compared me to other sixty one year old it could be a nine or a nine and a half, who knows. But in terms of my potential, I definitely could be a bit fitter, and I'll explain that soon. Okay,

So that's my cardio of ascular fitness strength. I'm going to say, keeping in mind I've got some injuries that limit certain movements and how intensely or how heavily I can do those movements, I would give my my overall strength about a nine. Considering I lift weights most days of my life. That would want to be a nine.

That doesn't mean I mean that I don't have limitations or I don't have weaknesses, but all in all, all things considered, for the amount of injuries I've had, for the miles I've put on the old clock, and for my chronological age, I reckon my strength would be somewhere in the ballpark of a nine. My flexibility. So I'm talking about the different components of fitness here, so cardiovascular strength, fitness, sorry, flexibility,

muscular endurance. I reckon my flexibility, if I'm being brutally honest, is for what it could be. It's probably a four, maybe a five. No, it's a four. I'm kidding myself. It's a four. I don't stretch enough. I stretch. I'd love to tell you I stretch most days for ten to fifteen minutes. I think I've even said that, and I have been through periods where I do do that.

But at the moment, I'm not doing that. At the moment, I am probably doing really two days, sometimes three days a week where I will sit on the floor right here where I am in my office and stretch or stretch at the gym. So my total stretching time is probably forty five minutes a week. If that which is not enough, so that shit, I need to do better my muscular endurance. So, muscular endurance is your ability to

move a weight or to work against resistance. Generally it's a lighter or moderate resistance, not a heavy heavy weight, but to move against that repeatedly. So for example, we could say digging a hole where you're putting the spade or the shovel into the dirt and you're heaving five kilos of dirt onto the back of a truck, and then five kilos of dirt onto the back of a truck, and you're doing that time after time after time, and that requires some coordination and balance and strength and aerobic

the orcadiovascular, but also muscular endurance. So what we find is some people have got lots of absolute strength or power. They can lift something very heavy, but they can't lift something relatively light as much as the guy or girl next to them who has more overall strength. So we find quite often somebody can do more work. Let's say, let's forget the kind of lift, but let's say person A can lift one hundred kilos in person B can

only lift seventy kilos. But then when we go, all right, well, how many times can persone the stronger guy or girl lift twenty kilos one fifth of the weight And the answer might be before they fatigue and they've got to put the weight down, they can do that twenty kiloweight thirty times, and then we get mister or missus seventy

kilo absolute strength. But they can do they can do that lighterweight, the twenty kiloweight thirty five times or forty times, and so for a range of different reasons, they've got greater muscular endurance. I reckon my muscular endurance is about a seven or an eight. If we look at other things that old people think about, like balance and coordination, I would say for my age, they're very good. I

would say nine. Now if I look at things that are a little bit more broad, like energy levels, immune system. I think my day to day, and obviously it varies through the day, but I think my physical energy let's start there. I think my physical energy is typically about an eight. Like I have pretty good energy. I get tired at times, but just like not abnormally, just like other people. I guess, so my physical energy levels typically

would be somewhere around an eight. That can vary, but it's not like I get around feeling tagued and tired and exhausted. Generally speaking, I would say my next one on my list is immune system. I think my immune system is I don't want to speak too soon, but it feels like it's pretty good. I don't get sick very often. Is there any wood for me to touch? I don't get sick very often. I don't get the flu. I think I got COVID once for about eight minutes. Yeah,

I don't get sick that often. Now, whether or not that's just great genetics, or whether or not that's my strong immune system, they probably go together. Or it's you know, healthy sleep, or it's healthy diet, or it's a bunch of things, I'm not sure, but I think my immune system is pretty good. The next thing on my subjective assessment that I've got here is cognitive function. And the older that I get, the more I'm interested in this slash obsessed. I want my brain to work as well

as it can for as long as it can. And as we know from how it really varies spending on what research you look at, but from around forty, definitely from fifty, the old brain function starts to typically starts to decline a little bit, that not necessarily rapidly. Now, let's put aside, you know dementia and the like Alzheimer's dementia, and you know, cognitive decline type issues, But we're talking

about just general cognitive function here. As people get older, just like with everything, bone density gets lower, typically, muscle mass gets leaner, strength gets weaker, you know, everything deteriorates. But we also know that, and this is part of the reason for this chat. We know that if we do the right things the right way, if we employ or utilize the right intervention or the right protocol, then not only can we put the brakes on that psychological cognitive,

physiological behavioral decline. In other words, we can keep everything working better for long and maybe even improve it even into older age. We know with all of that that we don't need to be typical. We don't need to age typically, I reckon my cognitive function is at least as good as when I was in my thirties. I was going to say better, but it's really hard to judge it because I do different things. But look, if there's been any cognitive slide, I can't tell. I seem

to have a pretty good memory. I seem to have pretty good focus and mental acuity. I seem to be able to stay present. I seem to be able to do things like I'm doing right now, which is sitting in a room by myself, talking NonStop, making some kind of sense, sharing thoughts and ideas and information that hopefully is of value. So doing what I'm doing right now this is interesting. It's actually a cognitive exercise to be able to think clearly in the moment. I don't have.

What I have in front of me. What I'm looking at right now is about twenty words maybe on a screen, just dot points, So I'm not reading anything per se, there's no script, and as I look up at the recording, I'm somewhere around the seventeen to eighteen minute mark. And so even for me to be able to do this is an indicator for me of focus, attention, communication skills, and overall cognitive function. Can I be fully present? Can I keep talking and not only keep talking, but share

thoughts and ideas and information that's potentially of value. Can I even kind of almost build rapport with you even though I can't see you or interact with you in the moment. So I reckon, I reckon, I'm not in a terrible place overall in terms of mind, body, emotions, energy,

brain function. My posture is, you know, as we get older, quite often we get kiphotic that's kind of that hunchy back where your shoulders come forward a little bit and a little bit, you know, between your shoulder blades there, it can be a little bit rounded. My posture is not shit, but it's not great. It's better. In fact, it's better than it was a year ago because I'm

working consciously to improve it. It's not, by the way, it's not bad per se, but because I spend so much time sitting at a desk doing what I'm doing right now, or researching or whatever, answering emails we're talking to people, I need to make sure that I offset that with stretching, with standing, with strengthening the muscles, you know, behind the shoulders, so reardelts and rhomboids and neck extenses,

So the muscles at the front of your neck. There's a group of muscles called sterno clydo mastoid, and there's a muscles at the back which kind of pull your head back if your head sitting forward right now and you take it back. All those muscles are called neck extenses. And so what we often find with people regarding posture and neck pain and shoulder pain is because they have

a very sit down any kind of existence. They are perpetually in a head position where their head is not what I would call in a neutral position where it kind of should be. It's not back, it's not in a neutral position. It's kind of sitting forward of that center of gravity. And the further forward that that head sits of where it should sit in the neutral position, let's say it's one inch forward of the right spot. It's not very sciencey, but you know what I mean.

Every centiment, in fact, every millimeter that your head sits forward of where it should be ideally, it gets in inverted commas heavier. So by the time you've got your head sitting two three four centimeters forward, because you're now staring at a screen and your shoulders are hunched and you're not up straight, and your head is not in

alignment with your body. Now you've got significant pressure and stress on the muscles in the back of your neck and the muscles up around the top of your shoulders, your traps, trapezis and all of that. So that's one of my challenges. And maybe you body comp by the way, just quickly, So how do we fix that? Will the next stuff that is, will we consciously sit with our

head back and in a more neutral position. You can video this stuff right, but you get a bit of an idea, like if I say, don't sit with your head forward, sit with your head back, and now where you feel like it's almost like the middle of your ears are in line with the middle of your shoulders. That's probably more of a neutral and natural and ideal anatome position for your head to be in versus that head sitting right forward position. What we want to do

is we want to also do this in conjunction. If you're going to do it again, it's not a prescription, but you might want to think about getting the muscles at the back of your shoulders and the muscles at the back of your neck, the neck extensile muscles stronger, so that will keep your head and your neck in

the position it should be all right. I also i've written here body comps, so my body composition, my body composition is about I haven't done it for a while, but I've literally tested thousands of people's body composition using For the first thirty years, I didn't use a machine

or a gizmo. I used body fat calipers, very expensive calipers, and so I did so many body fat tests on so many people that I got to the point where I could, within one or two percent tell somebody what their body fat percentage would be if we use this particular protocol and these calipers very reliably. So I can pretty reliably guess my body fat at the moment to be at the most twelve and probably at the least ten. So I'm thinking my body fat as in the ten

to twelve range, ten to twelve percent range. I'm not going to go through what it should or shouldn't be for different people. But if you're interested in that, and again there's this has got nothing to do with fucking that shaming or body shape or you're a good or a bad person. Could but we know that there's a correlation between you know, obesity and overweight and disease. That's not an opinion, that's not an insult. That's science. So

you know. And the other thing, too is what might be interesting for some of you is so my height is one seventy eight centimeters, my weight is it varies a little bit between eighty four and eighty six. Let's say it's eighty five. I think if you figure out my BMI at a body weight of eighty five and a height of one seventy eight. I think my BMI comes out at somewhere around body mass index comes out

at around twenty seven. Now, if you look at the body mass index scale between twenty five and thirty by the way, shit scale, shit science. But it is what it is that puts me at twenty five to thirty is the overweight category and thirty plus is obs So I sit right in the middle of the overweight category at my height and my weight, despite the fact that my body fat is low. So and I've said this

twenty times on the show, what does that mean? That means that at the very best, we might and I say might with an asterisk next to it, you might use body composition as a very fucking vague guideline. I'm way more interested in what your body is made up of, how much muscle, how much fat, you know, bone density, All of those things are not so much what is

your absolute weight? Because there are some people whose weight could be high and they could be quite lean like myself, or some people whose body weight gets the big tick of approval according to the bear my chart. They're the right body weight, but at the same time they have quite a high body fat and quite a little amount of muscle, which that is not a great combination for health or function or longevity. All right, let's talk about food. So again this I'm just telling you what I do

because you keep asking. I ate two meals a day. I eat breakfast. I normally eat breakfast at around okay, so that's not exactly true. The first thing I put in my body that has calories is around six thirty, and it is coffee. What kind of coffee do you have? Thanks for asking, I have. I have a skim coffee, skim milk coffee, or I have kind of half milk, half water, and I have that at about so I have a large I think it's a double shot or one and a half, which I think they calls a

rostretto or something like that. So I have one of those. At about six thirty, I do work at the cafe, or I meet someone, or I write some bullshit on social media or answer emails, or I just fucking chill out and listen to something. Then I get home at somewhere between seven thirty and eight thirty, or no, seven thirty and eight ten probably, and then I will eat breakfast. I eat the same breakfast every day. I've eaten the same breakfast every day for probably the last ten years.

This is not a recommendation, As I said, this is just what I do, and I do it because it works for me. And so I eat a combination of sometimes seeds, but typically at the moment, I have almonds, I have oats, I have protein powder. I have celium husk, oats, protein powder, nuts, silium husk. Yeah, that's it, and it's quite big. So I have about eighty grams of oats, I have about forty grams of nuts almonds, and I have forty grams of protein powder. I just have away protein.

I happen to get it from Maxes. It's not an ad or a promo. I just know someone's going to go which one do you use? Which where do you get it? I forget the actual name of It's like ninety percent protein. It's chocolate tastes fucking amazing. Am I recommending you use impowered? Nah? I'm just saying I use one. Is it the high water mark for protein? No? Does it work for me? Yep? What do you have on that? I hear you ask. I have on that either oat milk or almond milk. Now I realize that they are

not really milks. I realize that's just branding and marketing, and I realize that they're fucking expensive for what they are. That particular blend that I have, I could literally just put water on it and have it. I don't. And the reason I don't have dairy on that is not because I'm againsttery. I actually like dairy. It's just that I I don't tolerate dairy super well. I can tolerate

it to a point, but that's why I have. I have coffee sometimes half and half, half water, half milk, just because as people get older, generally not everyone, but a lot of people start produce less of the enzyme that breaks down lactose, which is why people can become lactose intolerant or lactose less tolerant, we could say. And

I'm definitely lactose less tolerant than I was. So that enzyme is called lactase, and as we get older, many of us produce less of it, which is why we don't tolerate dairy in whatever form as well as we once did. So I have that for breakfast and a coffee before that, and that's about like I said, that's about one one hundred and sixty grams of actual food.

So like I have, like I said, eighty grams of oats, forty grams of nuts, forty grams of protein powder, and a little bit of celium husk like a dessert spoon just for a bit of fiber, extra fiber chucked on there, give or take one hundred and sixty grams. And it's quite big. It's quite big. But then the next thing, the next meal that I have is around twelve ten to twelve hours later. The next thing that I put

in my body generally is maybe a cup of tea. Oh, I drink water all through the day, cup of tea without giving you set times, so I have typically I have two coffees a day. I have two cups of tea a day. This is quite a bit of caffeine. You're thinking, I don't know why. But for me, the dude who has an arrhythmia, not that it really gives me much trouble. But my heart can kind of go

in and out of sync a little bit periodically. The actual structure and integrity of my heart is fine, and every now and then I'll feel my heart race a little bit and then it kind of resets and things are good. But yeah, so if I have more than two coffees five three coffees, that could almost make me feel anxious. So and at times on how strong those individual coffees are, it might it might just give me

some low level anxiety. For whatever reason, tea does not seem to do that to me, and tea seems to have comparable amounts of caffeine. I don't know why doesn't do it for me. So the only thing that I put in my body in terms of the only thing I drink, because obviously I don't have booze, is lots of water, probably somewhere around three liters of water a day. Sometimes I drink mineral water just because I want something

with bubbles. I'll have the odd diet coke don't shoot me every now and then the odd diet something else. I don't drink drinks with sugar. But you know, ninety percent of what goes in my body in terms of liquid would be tea, coffee or water. Most of the time. My second meal and my final meal is somewhere between five point thirty and eight. It depends on what I've got going. You might think why, like, frig sample tomorrow night.

I'm it's Sunday, now tomorrow night, Monday. As I record this, I've got my mentor and group, which starts at seven and it finishes at give or take eight thirty. Sometimes it's closer to nine. So I will eat my dinner after that. The reason that I do that is because if I have a if I was to eat my dinner at six o'clock, sixty minutes before the seven o'clock kickoff of my mentoring group, my brain won't work as well. It'll work, but my cognitive function is better for me. Again,

this is knowing your body. My brain works better when I don't have a stomach full of food. So but Craig, what if you're starving at five o'clock and you're not going to get dinner till nine? Good question? All right? So in that case, if I'm starving, but I don't want to eat a whole meal, but I don't want to be so hungry that I can't fucking concent right, We've all been there, So I will once or twice

a week, maybe it depends on the week. Sometimes no days, sometimes two days, but often once or twice a week, I will have a protein bar, you know, like a forty to sixty grand protein bar with generally with no sugar, with a little bit of carbs, a little bit of protein. Again, is this the high watermark of nutrition? Is it? No? It isn't. No, it isn't. But you know what, it gets some protein into me, It gets a little bit of carbs, it gets some calories into me, and it

takes the edge off for me. It's worth it. I might I might also have so I buy this particular bread that is nearly twenty dollars a loaf. It weighs a kilo. I've spoken about it before. It's the heaviest bread in the fucking world. And one slice of that bread you need to cut it where a chainsaw. That motherfucker is thick and heavy and dense, and one piece of that is like an event. Sometimes I will I'll just cut a piece of that like a thin piece, which you're going to think, how much is that? Way?

I actually know, probably weighs about eighty to one hundred grams, depending on how thick I cut it. And sometimes I will put some peanut paste on that and you'll go, how many calories is that I'm going to tell you it's ballpark around two hundred and fifty to three hundred calories, depending on how thick the bread is and how much peanut paste and whatever. And I can eat that without

feeling full. So or sometimes if I've got that five o'clock thing hunger going on, and I know that I can't eat a practically can't eat until after I've done my work, which is four hours. I could even make myself a protein drink, which would be just protein powder and water generally not skin milk, protein powder and water. And for me that really that works really well. So my food is very Most people would think it's boring. Most people hear what In fact most people many people,

I should say not most. Many people hear how I live and how I eat, and how I exercise, and you know how I sleep and my like my health protocol.

And some people think that my life is one of deprivation and horror, and I understand that, and depending on where you're looking from, I can imagine it seems like that, which is why I don't suggest or recommend you do what I do, just like I don't suggest or recommend that people start their own business at twenty six and then never get another job and have a podcast and hope you get sponsors, and I hope you get speaking gigs.

This week, I mean literally some weeks in my job in inverted commas, some weeks I make zero dollars, not one cent. Other weeks I make lots of money. Some weeks I make a little bit. There's no predictability, and you'd think, oh, surely you've got a note. I really don't. Some years I make twice what I made the year before, and I haven't done anything different. I've just got more bookings. I've just had better sponsors, bigger sponsors, and so it

really varies. And so I think with all of these things. You know, right now, I'm talking about a health protocol, but you might talk about your work protocol, or your relationship protocol, or your financial protocol. Like the whole point of these things that we do when we talk about is trying to find out what works for you. Like I literally have been running an experiment on myself since I was the fat fourteen year old that's forty seven

years ago. I have never stopped trying different things. I've never stopped I've never got to the point where I go, right, I've peaked. That's it now. There's no anxiety wrapped around this experimentation, only curiosity. But my goal, one of my goals at the moment, is I want to wake up one day. Hopefully I will wake up at sixty five

and go, hey, guess what. I'm as good as I was when I recorded that podcast when I was sixty one, and maybe with some things, I'm even a little bit better because I've found out a better way, or I'm using a better protocol, or I'm working harder. I'm trying harder. I've tweaked my diet, I've tweaked my sleep, I've done this, I've done that. But at the very least, I hope I haven't gone backwards. We don't know, of course, but

that's my goal. And I know that without a goal, without a protocol, without a to do list, without structure, without process, without accountability, I know that you and me, we are not going to accidentally end up with an awesome, healthy body. We're not You're not going to end up with a fucking amazing career somehow. You're not going to end up wildly rich and commercially successful because you fell

on your feet. All of these things are contingent upon us being able to do the things that produce the results that we want, Which is why I say, if I were you, I would be less interested in my personal protocol and more interested in how I think about optimizing my body, because I think the key to all of this is not how many fucking almonds does Craig eat or what time does he eat dinner, or you know, how far does he run or how often does he lift? But how does he have this? How does he build

a protocol? How does he figure out what works? What's what's his methodology around that? You know this this kind of this thinking about how we build an optimal system or an optimal environment, or an optimal protocol that is going to make the best or create the best outcomes for you. That's the key to this stuff. And one of the by products is, oh, two meals a day work well for me. One of the byproducts is I

can't have three coffees a day. One of the by products is, ah, if I left weights pretty regularly, I'm pretty fucking strong for an old guy. That's one of the byproducts. But it's in the thinking and the planning and the paying attention and the strategizing and the science of you. You know, an equals one the number of participants in your research. One you. You're the researcher and

you're the participant. And I think the lacking, one of the lacking messages in personal development period is that if our goal is development, growth, improvement, change, some kind of positive shift, then we always need to be tweaking things we If that it isn't our goal, then no, that's not the case. Like if we're where we want to be and we're content and we don't want to do or be or achieve anything different, then just stay right

where you are and do nothing different. But if that isn't you, if you are one of the people that listen to this and you say, I want to do better, think better, produce better, function better, feel better, have more energy, have a leaner body, be stronger, have better post. I don't want that fucking forward head thing and the sore neck. I don't want to hunchy fucking back. I don't want a job I hate. I don't want to get to you know, fifty and feel like I'm seventy or seventy

and feel like I'm two hundred I don't want that good. Now, what the fuck will you do? Because that recognition of what you don't want needs to come within the acceptance of what you will do, because knowing what you don't want is not creating change. Knowing what you don't want is not doing the work. It's not being brave, it's not being courageous. It's just awareness, and awareness is good. Awareness is a good starting point. Acknowledgment is a bit

of bravery. There's a bit of courage right there. But then taking that awareness and that acknowledgment, Oh I need to do better, think better, eat better, move better. Oh I make bullshit excuses. Guess what doesn't matter when I fucking start, it's always going to be inconvenient. Right until we get there and do that, we're going to continue to spend our life in that version that that frustrating

version of groundhole. Day I get our champos, it's me interrupting me, which is fucking ridiculous, but it's what I do. So this talk went for quite a while. I thought I was going to talk for mine. Literally, my intention was to talk to you about my health protocol for twenty to thirty minutes I went how much can I talk about me? Turns out a lot. So I'm going to call this the end of part one of me chatting about me, which I realize as i'm saying that

is extremely egotistical and self indulgent. So feel free not to come back tomorrow. But anyway, if you feel so inclined to come back tomorrow, this is the end of part one of me banging on about me. Horrible