squats Archives | 180 Nutrition

Tag Archives: squats

Desk bound All Day? Why a Standing Desk Might Not Be the Answer. Try This Instead…

The above video is 3:49 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Guy: Make no mistake, most of us have mastered the art of sitting! With today’s working lifestyle it’s very hard to get away from. So the big question is, are standing desks really the answer?

So who better to ask than movement specialist Keegan Smith. If you find yourself chained to a desk daily then this interview is for you!

Keegan Smith

“… If you don’t have time to move, it’s like not having time to eat, it’s like not having time to breathe; Movement is being human. Walking is being human. That’s who we are, that’s what we’re here for. If we don’t have time for that, what do we have time for?…” 
― Keegan Smith, The Real Movement Project

Keegan Smith is the founder of the Real MOVEMENT Project, which was born of a decade of research into what it takes to reach the highest levels of performance.

In Keegan’s own words; ‘Higher performance is contagious. As you attain new levels of performance and success you change the world around you. You become a coach for your family members, friends, team-mates and everyone who sees the standards you’re living to’.

His impressive resume includes; Strength & Conditioning coach for rugby league teams The Sydney Roosters and The London Broncos. He’s also coached world cup winning New Zealand all black Sonny Bill Williams and Australian Ironman champion Alastair Day.

Keegan Smith Full Interview: Building Your Best Body & Mind with Real Movement


In This Episode:

downloaditunesListen to Stitcher

  • How and why we need to move daily, and simply hitting the gym 3 times a week is not the answer
  • Why much of your own success lies within the company you keep
  • His own exercise routines
  • His journey from suffering chronic fatigue to greater health
  • Key things he did to help overcome chronic fatigue
  • Using limitations as a guide for actions
  • The future of performance – holistic -> mind, diet, community, self-respect, non-mechanical stress

Get More Of Keegan Smith:

Leave a Comment

Full Transcript

Guy:Hey, this is Guy Lawrence from 180 Nutrition and welcome to today’s health session. Our first guest for 2016 is Keegan Smith. I [inaudible 00:00:12] thoroughly enjoy this podcast today. I don’t like talking up the guest too much; I like to leave the actual podcast interview to do the talking for us. I must say, Keegan has been a bit of an inspiration in my life recently and I’m sure long may that continue.

He is the founder of the Real MOVEMENT Project, which was born of a decade of research into what it takes to reach the highest levels of performance. He’s got a very impressive resume. He was the strength and conditioning coach at the Sydney Roosters, London Broncos. If you’re not familiar with them, they’re rugby league teams in the NRL. He’s worked with some amazing athletes including [Sonny Bill Williams 00:00:49], whose now gone on and become a world cup New Zealand all black legend, pretty much. He’s a big rugby league star, too. He recently worked with [Ali Day 00:00:58], whose an Ironman, Australian Ironman champion. 

Keegan’s own personal journey is phenomenal. He talks about the days of him when he was suffering from chronic fatigue and what he looked upon to make amends to that and how it’s led now into what is not the Real MOVEMENT Project, which we go into in depths but, essentially is becoming almost the best version of yourself. Using exercise movement, and food, and building a community around that, and hanging out with like-minded people to then take inspiration and draw that from everyday so, you can apply it in your life. 

As I’ve gotten to know Keegan like I said, he’s certainly made me think about the way I move daily. It’s inspired me to take on new challenges, literally as we speak. I genuinely think there’s something in this podcast for everyone. Whether you’re a fitness trainer and your fully into strength and conditioning, or not. You might go to the gym once a week but, it’ll certainly make you look at the way we approach our lives on the daily [00:02:00] basis. I got a lot out today and I’m sure you’re going to thoroughly enjoy. 

I will mention as well, we’ve got the clean eating video series, that’s coming up. They’re 3 videos that we’ve made available for free for you guys. You just need to go back to 180nutrition.com.au/clean. These videos are going to be available for 1 week only. It’s pretty much putting my [inaudible 00:02:26] sorts and philosophies, what we’ve learned from all this podcasting and working in the industry for the last 6 years into 3 bite size videos so, you can take action and make 2016 the best year as well. Why are we only making them available for 1 week? We want to create scarcity around it so you guys will take action, and sit down, and actually watch them, and then apply it. Anyway … They’re to recommend to family and friends, as well. That’s 180nutrition.com.au/clean. They will be available in the USA as well. Awesome. Let’s go over to Keegan Smith. 

Guy:Hi, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey, Stu.

Stu:Hello, mate.

Guy:Our awesome guest today is Keegan Smith. Keegan welcome to the show.

Keegan:Good day guys. Thanks for having me on.

Guy:Yeah, mate. It’s been a long time coming, I reckon. I just wanted to start out as well, I’ve been following you on Instagram for quite a while now. Everyday, I see you juggling, doing backward flips, throwing a lot of weight round, walking the tightrope but, doing something that looks a lot of fun. I reckon it’s clear that you love what you do and you enjoy doing it as well.

Keegan:Yeah, definitely. It’s such an important part of the success that you have is, that you love what you’re doing. I can see with you guys and the amount that you’ve grown. It’s always inspiring to see what you’re doing and your podcast growth is extending your reach and your impact. I love seeing people who are passionate about what they do; get what they want. It doesn’t get much better than that. 

Guy:It’s awesome [00:04:00] and I know we were having this conversation yesterday as well, about … It’d be easy to assume that you were always been this way and doing what you do because you make it look so easy and effortless for when it comes to movement, strength conditioning, and the whole shebang. Pretty keen to get in and tell us a little bit about your own journey and what’s brought you to this point today, really. Also, your impressive resume along the way, as well. Start wherever you want, mate.

Keegan:Appreciate your kind words but, yeah it’s definitely not effortless. The art is to do stuff that’s really hard and keep yourself calm as you do it and under control. I think that changes the psychological response during your training will affect your physiological response. It’s actually a really important part of what we do is, trying to look calm and keep things under control as you train. It’s definitely been a journey and it’s been [inaudible 00:04:57]. 

I had that background of sports growing up. My father’s an NRL coach of 30 years so, I was always around rugby players and the sporting environment. Mum was an elite athlete as well but, I guess there was a time there where I turned by back on all that and decided to look for something deeper and went backpacking quite a while. That led to a physical deterioration. Even though though I was still trying to eat relatively healthy and get some training done, it did definitely slip. At the end of that time, I basically got to the stage of chronic fatigue where I just had no energy to train. If I trained, I’d just have a headache, and I’d go home straight to bed, and I’d stay in the dark room for the rest of the day, kind of thing. It was … They were dark times in a lot of ways but, I knew was on my way to something important. That was probably why I changed and gradually things have got better from that point up until now. 

I wouldn’t say … I talk about canaries and cockroaches. The canaries are the fragile ones [00:06:00] and the cockroaches are the ones that are hard to kill no matter what you do. I was definitely very much on the canary side of the spectrum, I was very sensitive to anything; electromagnetic radiation, or foods, or training, all these kind of challenge and stimulus. I’ve come a long way since then but, if I get things wrong, I can still slip back. It’s been exciting to learn all the things that can build myself to that … To be able to do a bit more than I used to be able to do-

Guy:How many years out did you take, Keegan?

Keegan:Sorry?

Guy:How many years out did you take when you … ?

Keegan:Basically, I left home at 21. I quit [uni 00:06:43] halfway through my 4th year, which meant I didn’t graduate from the degree that I was enrolled in but, I could graduate from a … just a straight exercise science degree. Moved to England, worked with the London Broncos but, that was really the awakening. I spent a little bit of time in Prague with a friend and realized, “Hey, there’s a whole other world out here. There’s people who speak other languages, there’s all these different experiences.” my little box of Australia and England … I’d lived in England a few time before, been to America; I’d only experienced that kind of Anglo world and, yes spending time over there opened things up for me. 

I started to learn Spanish while I was in London. Going out an partying in London, you met people from all over the world and I was like, “Definitely learning 1 language after 20 or … 15 years of formal education, I can only speak 1 language. This is not how it’s meant to be.” I started learning Spanish, I was reading a lot of Che Guevara, and exploring ideas of how the world could potentially be different. Pretty much between 21 and 28, that was the journey. Living different lives and learning more. Spent a lot of time in Latin America and the Outback in Australia. It was all about trying to understand the way the world works and how I could … What role I was going play in it. That’s probably what the 20s are about. [00:08:00] for a lot of people. 

Guy:I actually heard … I don’t know if this is true, mate, that you speak 3 languages now.

Keegan:Yeah, French and Spanish are pretty comfortable, bits of … decent understanding of German and Polish now because my wife is German-Polish, and then bits of [inaudible 00:08:17], which is an indigenous Australian language, and [inaudible 00:08:21], which is a Mayan descendant language. I’ve spent a fair bit of time watching Portuguese stuff, and music. I really enjoy that now. I guess once you get one and you get that experience of it … I worked in France for 2 years so, I was forced to learn that. I guess it just builds that belief and … You start to know that you’re adaptable and that you can pick up another language [crosstalk 00:08:45]

Guy:Yeah because Stu reckons I haven’t got English down quite yet, let alone any other language.

Stu:Well I was just going to say [crosstalk 00:08:50]

Keegan:-definitely different.

Stu:Yeah, I’m similar to you Keegan, I speak fluent Scottish, Irish, American, and of course English, as well. We’re on your-

Keegan:It’s a good mix, yeah. 

Stu:Yeah, Guy’s still struggling with English but, we’ll get there. We’ll get there. That’s why we transcribe this.

Keegan:Yeah, very useful. Very useful.

Stu:Absolutely right. I’m really interested in the chronic fatigue side of stuff. I want to delve into that a little bit later.

Keegan:Okay.

Stu:First up, from a strength and conditioning perspective because you’re the man now in that zone; I was interested, and for our listeners, too. Strength and conditioning versus regular gym stuff, what’s the big difference?

Keegan:Firstly, I don’t really feel like I’m the man. I’m a lifelong student and I’ve been passionately studying this stuff for the past 15 years so, if anything good has come of that, it’s a result of all those people that I’ve learned from over that time. I don’t really like that guru type thing that … Some guys when they get a little bit ahead [00:10:00] and then they feel like, “Well it’s all mine now and I’m going to forget about where it’s all come from” … I appreciate your kind words but, I think that’s what it’s about. If people out there do want to become acknowledged and leaders in their fields then, trying to be a real student, a life-long student, is probably going to be much more useful for them than trying to be the … Put themselves already on that pedestal, which I see people trying to do too early and it limits progress. I’ve been there as well so, this is what I’m trying to do right now.

Guy:Fantastic. They say the more you learn, the more you don’t know.

Keegan:Yeah, exactly.

Stu:We’ll use the term, pioneer, mate because I think that’s we’ll fitted. 

Keegan:All right, all right. Cool. 

Stu:[crosstalk 00:10:47] Strength and condition versus regular [globo 00:10:51] gym stuff.

Keegan:I think once you’ve … I started a lot with the globo gym type training. I think when I first when to [inaudible 00:10:59] gym to train, it was bench press into dumbbell bench press into incline bench press into flys. I don’t think I did the pec [deck 00:11:08] too much but, I did those kind of body builder-esque workouts. I bought muscle magazines and saw the guys full of steroids and just massive humans with 3% body fat. That was what was the dominant paradigm in that time. Crossfit was just barely being born, and there was no real gymnastics for adults, and that sort of thing. That was what I was exposed to and through university there was no weightlifting. You basically had to get a PhD to think that you could attempt to snatch. It was this off-limits thing that no one should do unless they’re going to become a professional weightlifter and dedicate their life to it. Almost like becoming a monk or something. 

All those barriers have come down now so, now when people experience strength and conditioning it’s a learning experience. I’m so passionate about learning and when people are learning and going beyond physical-mental limitations in the gym, they [00:12:00] just experience another level of themselves. You can’t change the mind without changing the body. When you change the body, you change the mind and vice-versa. That’s what I really love seeing. People doing a handstand fro the first time … I was talking … I did a interview last night with Witness the Fitness coach, [Ben Murphy 00:12:17], who’s one of the guys who I mentor in the Real MOVEMENT crew. He’s got 60 year olds doing handstands and it’s not just the physical factor of shoulder integrity, body awareness, being able to hold everything together but, the mental strength that comes with that, and the feeling of, “Well yeah, I’m 60 but, I’m getting better and I’m learning.” That’s the amazing thing. 

The great thing with strength and conditioning and this kind of training that we’re doing, we try … Called, performance development, is really that if you … even if you stop … If you do a handstands for 2 years and then you stop, you’ll still be able to go back and do a handstand; whereas, when you train for body composition, you’re only ever a month of bad eating away from losing everything that you had because you don’t really … You might build a base of strength but, it really deteriorates quite quickly; whereas, when you’re developing skill and mobility, you will find that you can go back to those things. We’re really empowering people with life-long skills and that’s much more exciting for me. You’re changing the body but, you’re changing the perception of self, and at the same time, you’re giving people tools for life.

Stu:Got it. Got it. I was intrigued as well, when you said the 60 year old doing a handstand. Common perception is, strength and conditioning, and gym, and handstand, and snatches, and Olympic moves are for the younger crowd but, obviously we don’t want to use it and lose it. We don’t want to get old, and frail, and fragile, we want to be strong throughout our lives. You’re fully into that transition all the way through life, are you? With your conditioning programs?

Keegan:Definitely. I think I’m getting younger and I feel like there’s so much possibility for a majority of the people out there, to be younger biologically through [00:14:00] improving their nutrition mindset and getting this training done. If you can do things that a 20 year old can’t do; physically you have more endurance, and more strength, you have more skill, who’s younger? Maybe we’re not … we are going to extend life a little it but, it’s more about … It’s not about not dying, it’s about fully living. That’s the opportunity that you get when you’re living at your best and you’re pushing for to become a better version of yourself everyday. I feel like that’s the most exciting way to live. There’s certainly opportunity for old people to become a lot younger if they take on the challenge.

Guy:There’s been a definitely interesting shift because I was working in the fitness industry probably 7, 8, 9, 10 years ago and you wouldn’t see anyone rolling out in the gymnasium let alone, to what it’s come today. Strength and conditioning probably thanks to Crossfit really, you can see there’s more and more people catching on and starting to do it, as well. 

Keegan:Crossfit is the most effective training system to exist so far in terms of, its penetration into the population. It’s made a huge difference and opened up … Everyone who runs a strength and conditioning gym who hates on Crossfit is really shooting themselves in the foot. There were no opportunities for strength and conditioning gyms, especially in Australia. There were hiring ones in the US, dealing with college athletes about to go to the NFL and [combines 00:15:25] but, your everyday Joe was not going to a strength and conditioning gym. Now, that opportunity is there. 

Real MOVEMENT has learned a lot from Crossfit. I’ve learned a lot from Crossfit. I’ve worked with [inaudible 00:15:37], and [inaudible 00:15:37], and [inaudible 00:15:38]. Top guys in Australian Crossfit have taught me a lot and inspired me a lot. While I don’t do Crossfit, I have learned a lot from it. I think there’s so much to learn and be thankful for with it. It’s opened up a whole new world of gymnastics. All those parts of Crossfit, gymnastics can be done a lot better than the way it’s done in Crossfit, in my opinion. Weightlifting has [00:16:00] been pushed ahead massively by Crossfit in terms of, the general population. Whether it affects the elite end, we’ll probably know in another decade or so when some of these kids who were 10, and 12, and 15, who were doing Crossfit … I think some of those kids are going to go to the Olympics for weightlifting, potentially. Time will tell.

Guy:Springing in mind with Crossfit, I’m interested to know about your recovery protocols, as well and stuff. What I’ve noticed even with Crossfit with myself, and Stu will probably speak for this, it’s very easy to get in there and actually get caught up in the emotions of what’s going on with everyone else and maybe lift beyond what we’re doing or pushing ourselves every single day. It’s so addictive.

Stu:A lot of people embrace it and it just becomes this bug. Personally, being mindful about the amount of times that you go, and your recovery time in-between, and strategies and protocols just to recovery before you go and smash yourself again. 

Guy:What would your recovery protocols look like, Keegan?

Keegan:Firstly, I think you hit the nail with the emotion part of it. If your training is very emotional consistently, you’re gone. It’s not going to work for you. You can train 3 times a day if you build your tolerance to that point but, if you’re training with emotion 3 times a day, you will over-train within a week. There’s no way of doing that. If you look at [inaudible 00:17:23], if you look at [inaudible 00:17:24]; if you look at these guys, the calmness that the have even when they’re in front of a massive crowd actually competing, how do their facial expressions look compared to the guy who’s smashing himself up at the local box. You can see that there’s a very different experience going on on the inside. 

That emotional side of it is massively underrated and under-recognized. In terms of recovery, that is probably one of the biggest things that the less emotion you put into your training, the more likely you’re going to be able to repeat regularly. It means the emotion comes in once every month, once every couple of months, or one [00:18:00] set, or one rep within a session but, not every set, every rep; 10, 15, 20 minutes at a time feeling high, high stress. Especially, on the strength loads. That’s definitely what’s going to make the biggest difference.

Stu:How could you perhaps become more aware and manage that? I get exactly what you’re saying because stress hormones can make everything go wrong as well as, everything go right. What do you do to-

Keegan:You guys are going to be the world leaders in this. You keep having the neuroscientists on and … You guys are going to … You already have so much information about that and so much knowledge. I recommend if people want to answer that question, check out all the other podcasts because there’s a ton of stuff there about how to control your physiology and psychology. [inaudible 00:18:49] [Spencer 00:18:49] been doing … Joe Spencer’s work and [inaudible 00:18:52] work, religiously lately … Guy who really sparked me back into that. I’m massively thankful for him putting me on that train again. The crew of coaches, gym owners around Australia, and around the world that I work with are also exploring more of that stuff. Really thankful for that and really exciting where it’s going to go. 

I do believe that [inaudible 00:19:12] is a really, really powerful way to start getting emotional control and deeper physiological control. The training itself, if you treat it as that, it’s going to teach you as well. If you say, “Yeah, I’m just going to train until the point where it feels as though I’m starting to lose control a little bit and then, ill back off from there.” At that point, it’ll continue to shift upwards. You’ve got your comfort zone and that comfort zone becomes very small when we don’t … when we never stress ourselves and when we don’t challenge ourselves so , we need stress. It’s a big misconception to avoid stress. If you’re trying to avoid stress, you’re probably going to end up in chronic fatigue and feeling really bad. We need the stress but, we need to gradually increase our tolerance to that stress, and our bodies ability to adapt to it, and our minds ability to adapt to it, to tolerate it. With that, we can definitely push a lot further. 

Guy:Definitely. I think one of the common things [00:20:00] that I used to see a lot as well, would be the person that hadn’t stressed their body for 6 months plus because of work, and commitments, and everything. The moment they walk through the doors of the gym, they’re acting like they’re 21, and then you wouldn’t see them again for weeks on end because they’ve just overcooked themselves. 

Stu:With that emotional side, and that mental side now, becoming more prevalent with all these great guys coming out with all these strategies, techniques for us to be able to manage that; the future then, of performance and movement … Because I’m seeing Crossfit is just it’s rolled through Australia like a steam train and people have just embraced it so much. Now, I’m seeing a shift with [F45 00:20:52] for instance, another twist on that kind of stuff. Where do you think it’s going to go bearing in mind that there is all this kind of psychological stuff that we really do need to embrace?

Keegan:I feel like Real MOVEMENT is the future. It is going to take things to a place that it hasn’t … that a lot of the world hasn’t been. We have over 30 facilities, 30 guys have gone into new facilities over the last 12 months and we’re sneaking along with some nice growth. We’ve got some good plans in place and I do see it as my responsibility. You’ve got to change the things that you don’t like about the world. “Be the change that you want to see in the world”, as Gandhi said. That’s really what I’m trying to do. 

I want to influence back a lot into the NRL. I know we did things a lot different at the [inaudible 00:21:39] and we had some different results because of it. I’m excited about changing the way physical preparation is done in the NRL over the next few years and taking that into commercial facilities is part of what we’re working towards. We’re starting to have a good network in Europe as well, we’re definitely expanding. Hopefully, I’m going to present it by range during [00:22:00] the year in China. I think that we do have a big responsibility and possibility for doing things better so that’s why we have to keep learning and presenting things better and making-

Stu:Got it.

Keegan:-a difference.

Stu:So for … Sorry, mate … For our listeners, your Real MOVEMENT Project, what is it? In a nutshell?

Keegan:Real MOVEMENT is a thing that came around, kind of a Marxist movement in the 50s and 60s, if you search for it on Wikipedia. It was a political movement and an attempt to shift stuff. I’m not a Marxist but, I have explore a lot into alternative economies and I do think that there needs to be a shift in our economic model for us to be able to give everyone the best life possible. I think that the model that we have is going to serve that very well. The Joe [Rogan 00:22:50] YouTube video, that he’s just put up … Have you guys seen that one? I think it just came out last couple days.

Guy:I haven’t, no. I follow his work but, I haven’t seen it.

Keegan:It’s 5 minutes and it’s bang like, nail on the head. Things about the way the world needs to change and the opportunity that we have to change it, and the unlimited potential of individuals, and how we’re wasting a lot of that potential, and stuff. Really, really interesting. I’m just about to put up a blog post with some thoughts about exactly what he said. That’s something that I believe [00:23:22]. There is potential for things to be done a lot better and to be done differently, and that’s why I went backpacking and living with the Mayans, living with the indigenous Australians; looking at how things can be done better and trying to learn about that. 

Bringing it into movement, it’s not actually about how we have the authentic movement and everyone else’s movement is bullshit. It’s not … That’s not what Real MOVEMENT means. Real MOVEMENT is about a real change change towards a better world and that’s the foundation of it. I guess [inaudible 00:23:57] and [inaudible 00:23:57] is really popularized the word, movement. [00:24:00] I really think it’s been valuable for the whole world of fitness, strength and conditioning, performance, and that’s filtering out all over the place. It’s not about just building muscles, it’s about building real connections, quality of movement, and taking it to a whole other level. I’ve done a lot of work with him and that’s really exciting as well. [crosstalk 00:24:25]

Guy:You structure workshops around that, right? For at the moment, if anyone is listening to this and they go …

Keegan:That’s kind of the philosophy. What we actually do … The biggest part is mentoring gym owners, and people who want to own gyms, or people who want to coach, or lead sports teams. I’ve got guys working with a number of AFL, NRL, super-league teams and they network with each other so, they’re all getting better at a faster rate than they would if they were doing things on their own; the gyms and the coaches working with the teams. 

I have a 12 month program there that’s really making a shift and that came from doing 2 day workshops and 3 hour workshops in gymnastics or on the whole Real MOVEMENT system. I have the Real MOVEMENT level 1 coming up around different sports. That 2 day gets people excited and gives them an experience but, generally I feel that it’s too much of a shift for people to follow it up so, the people I get work with over 12 months … The change that we’re seeing in some of those people and now it’s been 2 years and I’m still working with some of the first guys. The changes that they’ve had physically, mentally, and spiritually, and economically … They’re making money, they’re making a difference. It’s just super exciting so, that’s what Real MOVEMENT is really about. We want to put a performance center into [inaudible 00:25:42] and Fiji this year. We’re looking to-

Guy:Fiji, Stu. Did you hear that?

Stu:Oh Fiji. I’m coming, mate.

Keegan:Sounds like I’ve got a-

Guy:We’ll be there, yeah. 

Keegan:These are really hubs for rugby players and areas that are under-served and probably have been [00:26:00] … probably exploited by Australia in terms of, dominance in the area politically. I think that they’re starting to experience a lot of the behavior-related diseases that we brought from European culture, European mentality. To have an impact on that is, something that really excites me. It’s part of where we’re going in the next little while.

Guy:Fantastic. I have to say, the power of community is immense. I’ve seen it firsthand even within your Real MOVEMENT Facebook page. The amount of support that’s going on in there with each other is fantastic.

Keegan:Different wavelength and it was great to have you speak to some of the elite guys at my place in [inaudible 00:26:46]. I know you impacted a lot of guys and there are a lot of them that are taking on [inaudible 00:26:50] and looking into … [inaudible 00:26:52], I think a bit of a gateway into the spiritual …

Guy:Yeah, yeah, yeah. Definitely, no it’s interesting stuff. While we’re still on the topic of movement, I heard you say as well, “You can’t nourish a cell without movement.” I thought that was fantastic. Can you elaborate on that for us?

Keegan:Yeah. It comes from Moves Your DNA, by Katy Bowman. It’s a fantastic book, one of the best books on training movement; understanding the body, that I’ve read. Definitely top 5. She talks about how, yeah you can put great food into the system but, what good is it while it’s sitting in the digestive track? What good is it while it’s sitting in the arteries? It has to go to the capillaries. The capillaries are all within a couple of hairs width of the cells and they are really where nutrition actually gets delivered. 

When we’re sitting, when the blood is pooling then, cells are actually being starved. It doesn’t matter what’s going in, you could be sitting down, chowing down on organic, amazing, high-quality, perfect, macro-nutrient balanced food but, if you don’t circulate that, and get the other stuff out then, you’re not going to have amazing nutrition. I think that is such a key [00:28:00] part of the picture for health that is underestimated by those who are trying to be in good health.

Stu:It does make perfect sense and I read a Chinese saying … I think it was in a [inaudible 00:28:17], might have been in a 4 hour body or something along those lines. It was, “Take 100 steps after every meal for better health.”

Guy:That was in [inaudible 00:28:24], yeah. 

Stu:1000 steps, right. I’ll stick with 100 for now. I guess it makes sense. You’re really trying to utilize what you’ve just put in rather than, it’s just a vessel for in and out.

Keegan:Our ancestors knew a lot of this and they had to do it anyway just to get water and to get their food and all that. [crosstalk 00:28:46] The new thing that we can not move for a day or 2. 

Guy:Yeah, it’s amazing. The lifestyle that most people lead and not … Half the time they’ll follow your own, if we get caught up and it’s pretty sedentary. 

Keegan:Easy for me to do it, as well. I have an online business. I like blogging, I like writing. You have experienced this too so, you really have to discipline yourself and build it into your day if you want to … It’s not enough to train 3 times a week. Training 3 times a week is just a ridiculous concept if you’re thinking about movement for longevity. Sure, you can build muscle mass and be lean but, doing training now doesn’t mean that you’re … You would decrease your chances of a lot of the behavioral diseases that we see now but, you see guys like Lance Armstrong and there’s elite athletes, elite rugby league players getting diagnosed with cancer and stuff like … Just moving doesn’t guarantee that your going to be healthy now. We have to go beyond that. That’s what we’re trying to do.

Stu:It may have been yo that said this as well but, the number 1 movement these days is sitting. 

Keegan:Best the human race has ever been. [crosstalk 00:29:58] I can guarantee that. There’s no way. [00:30:00]

Stu:It really irks me because we know that we shouldn’t be doing it. 85% of us are desk bound, we’re desk jockeys. There’s no way out of it because …

Keegan:Oh come on. There’s no way out of it? That’s taking things a little bit too far.

Stu:Hear me out. Hear me out.

Keegan:It’s easy to fall into it but … [crosstalk 00:30:19]

Stu:It is. If we’re in a job and we’re in a cubicle or booth, and we’re not going to get a … Our boss isn’t going to give us a standing desk or a [inaudible 00:30:33]. We’re really zoned in and we’ve got to pay the bills, I get that you might be able to get off the bus early and walk to work, and work back from work, and go out at lunch time but, the bulk of our day, we’re trapped.

Keegan:If you’re trapped, you’re trapped. If you’re not trapped, you’re not trapped. The mentality of that is the key part here. If you’re at a chair, is someone going to actually imprison you, or fire you, whatever, if you stand up every 5 minutes, push your hips forward, sit down in a squat, and once an hour you walk to the bathroom, you do a back bridge, and you go back to your desk. Are you going to get fired for that? Maybe. The other side of the coin is, quit the job, find something you’re passionate about, find an environment that you can lead in [crosstalk 00:31:18] people need, that you can be passionate about.

Stu:Tell us a bit … You said, “Get out the chair” so, you do … roll your shoulders. I always … Whenever we get guys who are specialist in their area, we always like to pick … Just give me these little gems. If I am desk bound, what do I need to be doing?

Keegan:First thing is, change the mentality around it. You’re not chained to the sea unless, you’re a prisoner of war or something. You need to take responsibility for where you put your body. You can … Standing desks are really easy to make with a couple of boxes. Even if you can’t do that, there are other options. If you do get to work at home like you guys do a bit; learning to work lying down, to work [00:32:00] sitting crossed legged onto a chair, find different postures to use your keyboard from. Get a keyboard off your laptop so you can get that line of sight and those sorts of things like, work on the ergonomics but then, vary your positions. You need to be using lots of different positions. If you over-use 1 position, your body will become extremely adapted to that position and you’ll suffer as a result.

Guy:The thing I wanted to add to that is … I haven’t looked into this but, I do wonder if you have a standing desk, that you could over-stand on the spot all day because it’s not encompassing movement. 

Keegan:I believe you can. I believe you can and a lot of people aren’t prepared to stand for a long period of time. You stand … Now, I’m standing at the moment. My tolerance to standing is much better than it used to be. If I used to stand for a long period of time … Really it’s all lower back … Go to concerts and stuff and it was a pain to stand for a long time, standing on the one spot. We’re meant to walk. We should work in a squat for a little while, work sitting down, work laying down; varying the postures is really the key. Standing isn’t really the whole solution either. There’s the treadmill desks now, those things are interesting but, we’re meant to have a variety of-

Guy:Did you say a treadmill desk?

Keegan:-variation of movement diet. is the way that Katy Bowman talks about it. I really like that. We talk about diet in terms of vegetables, different nutrients … The movement needs to be the same. Don’t just settle on standing and say, “Oh that’s my solution. I’m just going to stand now.” That’s not the solution. We need that variety of the movement diet.

Guy:What would be some simple movement tests you could do? If somebody listening to this, go, “Well we’ll see if you can do this, and if you can’t you know you need to improve your range of motion …”

Keegan:We have a standard battery of simple mobility tests that we use with anybody that starts training in Real MOVEMENT facilities or … They’re going to be on the new app as well so, you can show people through that. Basically, being able to rest in a squat position is really valuable. If you go pretty much anywhere in the world, you’ll see that, outside of Anglo culture, you’ll see [00:34:00] that people rest in a squat position. In China, in Africa, all through Asia, Africa, middle-aged, you’re going to see that people are comfortable resting in squat position just because we stopped doing it generally from 5 years old. We have toilets rather than hole in the ground type toilets. We lose that position. 

It’s quite as valuable but, it’s actually a really shortened hip flexor, psoas  iliacus … The muscles around the pelvis at the front are actually really shortened in that squat position so, just getting good at that could actually cause problems as well. We want to be able to rest all the way down in that squat position but, then we need to go the opposite direction, is the biggest one. Really opening the hips. There’s 2 ways to do that. We can do it off a single leg, which is more of a lunge and a lean back or we can do it off a double leg, which is standing and balancing back. You think of it a little bit like [crosstalk 00:34:54]

Guy:That’s interesting you say that because I always wonder about the psaoas, the muscles coming from the pelvis. If I’m doing … practicing an overhead squat, I’m going off a little bit tangent with a broomstick, which I just like to see with my mobility. My body is always forward and I’m always like, “How can I open that up and bring it back?” You suggest leaning back would be one to open? Is there anything else we could do?

Keegan:I have a whole series of movements because when you do a mobility drill … anyone can find mobility drills now so, look for a mobility drill, try it, if you see that there’s a difference within about 30 seconds then, you should stick with that drill and keep using it. If you don’t feel like there’s an immediate change then, it’s probably not going to work for you and you should probably just move on to the next drill. One of the ones … Resting in that squat position … Are you comfortable resting in the bottom of a squat?

Guy:Yeah.

Keegan:Being in that position and then-

Stu:I was going to say, I don’t think you can get him to a squat, mate so, I don’t know how comfortable he is.

Keegan:I think he can, he’s very deceptive big guy. He’s doing his [inaudible 00:35:55] and he’s doing his work-

Guy:-heels flat, I can sit down no problem. 

Keegan:Yeah.

Guy:Easy. [00:36:00]

Keegan:Don’t underestimate him. 

Stu:I never do. I never do.

Guy:The problem is, he’s been working with me too long. He starts [palming 00:36:08] off anything that I say or do. You see a massive change when he moves up this way. He’ll be “My god.” You won’t recognize me.

Keegan:You’re a good couple, you 2. You’re doing amazing work so, that’s good to see continued. The back … Working towards the back bridge or what they call a wheel in yoga, I think is-

Stu:What is a back bridge, Keegan?

Keegan:Basically, it’s being able to go back on your hands and feet with your hips up. 

Stu:Is that like a … Because my daughters do it. Is that like a crab walk, that kind of thing? Is that …

Guy:Yes.

Keegan:Without the walking, right?

Guy:Yes.

Stu:Yeah.

Keegan:Crab walk can also be called … the crab walk is … Yeah, no it’s over the top so it’s … your body makes a big arch-

Stu:Yes.

Keegan:-between hands and feet.

Guy:If you did yoga Stu, it’s called the wheel.

Keegan:Yeah.

Stu:I don’t-

Keegan:In gymnastics, it’s back bridge. 

Stu:I don’t have the-

Keegan:That is extremely challenging and most people aren’t going to be able to do it initially. I would say working towards that, working with a coach or finding a way to get to that level of being able to do a back bridge and a lot of the postural deficiencies, deficits will be undone. It requires big amount of thoracic extension, it requires the shoulders, and range of flexion so, a lot of people have difficult getting the arms overhead because we don’t live with the arms overhead, we live with the arms in front of the body now. That’s the position on the phone, driving the car, at the keyboard, so having arms overhead becomes something that’s very difficult for people that haven’t used that. 

When their arms overhead, it’s going to be looking something like this. There’s an arch forward, you want to be able to open that up, and have that … Be able to see … You’re going to have to be able to do that to do the wheel. You’re going to have to be able to get some thoracic extension, you’re going to have to get the hips up and extended, and that’s going to fire you’re glutes really hard, [00:38:00] which we generally get inactive glutes from sitting on them all day, and not walking enough, and all that stuff. It’s a really good litmus test which 99% of person trainers will fail, let alone average Joe, general population. We have to increase … We have to change the standards of movement within society if we’re going to get somewhere. That’s a minimum standard that we like everyone to be able to achieve.

Guy:That’s great, mate. Mate, I’m going to make the wheel my number 1 mission because I can’t get near it. 

Keegan:It’s a good battle. For a lot of people it could be 2 years, it could be 5 years but, 2 or 5 years is going to pass, what are you going to have to show for it? You want to be able to … It doesn’t matter how long it takes, just get to where you need to be. 

Guy:Absolutely. 

Keegan:We’ll be able to do some work on it as well, enough to get a session done up here.

Guy:100%. No, I’m keen as def- … yeah, for sure. The next thing I wanted to look- Stu you’re going to ask a question or can I jump in? Are you good?

Stu:Please, after you, my friend.

Guy:I know it … What does your exercise routine look like for yourself, personally? Are you constantly setting goals or are you training to maintain or … ? I know listeners are going to be of all varying abilities as well but, I’m sure there’d be some wisdom in there from the way you approach everything, for yourself personally on a weekly basis.

Keegan:I do see my training as being one of the key components to the success that I have as a coach. I do set goals for myself and what I’ve been able to do since I turned 30, everything has changed a lot. I’m a lot better physically than at any stage in my 20s or teens. The reason why … As soon as I improve, I always see the people around me improve in any case. I see it as a responsibility for me within the community I work with but, also [00:40:00] tens of thousands of people checking stuff out on social media. There’s a responsibility for you to show people that what they think they’re capable of is a lot lower than what they’re really capable of. Hopefully that’s the message I get across. I don’t post stuff to show, “I’m way better than you.” I’m a nearly 33 year old guy who … I consider myself to be quite average genetically, physically. I don’t consider myself to be massively gifted beyond what everyone else is. I think everybody is gifted and we all have the chance to learn and develop. It’s been great to do that. 

In terms of my training at the moment then, well, I’ve just been on a fast so I haven’t done much training in the last few days. I’ve done some balance work and some juggling but, has not been around a little bit more than what I thought it would. The week before that, I was doing a high frequency squat and dead lift program. It’s based on a guy who had a world record in the knee to thigh lift, a partial dead lift, called, Steve [inaudible 00:41:08]. That program is 3 reps, 3 single repetitions of a dead lift on a Monday and then, 5 single repetitions on a Tuesday, 7 on a Wednesday, gradually increasing by 2 reps just throughout the week. Basically, that’s at 70% so, it’s really built around that concept of expanding your comfort zone. It kind of breaks away from some of the traditional strength and conditioning but, I have had great results with that program in the past. I had PB on my dead lift at 211 kilos just in the end of the last year.

Guy:Sorry, how much?

Keegan:211 kilos.

Guy:I just wanted you to repeat that. Jesus Christ. 

Keegan:It’s nowhere near where I want it to be but it’s better than what it has been.

Guy:How heavy are you, Keegan?

Keegan:How heavy?

Guy:How heavy?

Keegan:About 80 kilos. 80 to 82. I want to get to triple body weight. [00:42:00] Triple body weight is a leap in power lifting. That would be about 240. That’s the target.

Guy:Wow. 

Keegan:Yeah, if I can maintain … People think because you’re training mobility and stuff then, you can’t be strong or because you’re strong, you can be mobile. My mission is just to use my body as a tool and to show people that limitation and that limiting belief that you have is a false belief and that needs to be changed. Seeing is believing for a lot of people. I’m the other way around, believing is seeing. I’m trying to be that way. I know that I’m capable of doing this so, it’s going to happen. I know for a lot of people they’re going to want to watch it before they go, “Yeah, I probably can do that. I’m 22 and healthy. Why don’t I go and …?”

Guy:I reckon, not to be … There could be people listening going, “Oh that’s easy for you, Keegan because you got a gym out the back, and you can wander in and do what you want.” For somebody that wants to improve, how much time a day would they … could you get away with to doing something in a busy lifestyle?

Keegan:It depends where you’re at. The more athletic you are, the less potential for improvement there will be in that area. For the majority of people, just 2 minutes a day of anything will improve them massively. Just doing 1 set of chin ups and 1 set of push ups will transform the body. We work a lot in 5 minute blocks to deal with that barrier. The system that we use, real strength system’s 5 minute blocks. It makes it manageable. If you only get 1 block done, that’s fine. 

I could say you don’t actually have to get to the gym. Have a doorway chin up bar and do some chin ups and push ups in your house, or do shin ups and squats, have a kettle bell; it’s not actually … The barrier is almost always mental, Guy. Who doesn’t really have 5 minutes a day? The other side of the coin is that Joe Rogan video, change your life. If you don’t have time to move, [00:44:00] it’s like not having time to eat, it’s like not having time to breathe; what are you doing? Movement is being human. Walking is being human. That’s who we are, that’s what we’re here for. If we don’t have time for that, what do we have time for? What’s more important than … 

Guy:It’s normally the catalyst. The catalyst when they start … They normally can see the improvements, get addicted, and then just very easy to find the time around that.

Keegan:That’s why we’re building the most addictive system where you constantly see improvements. I get ahold of people for a couple of hours at the [Thrive 00:44:31] convention where we met, where we first met face to face, I managed to get a few people addicted on juggling and handstands in a short period of time. That’s something that they’ll then take on for the rest of your life. Body composition training, you just can’t do that. You’re not going to change somebody’s body composition in an hour and a half educational lecture. 

Guy:Yeah, no. 

Stu:I picked up that you mentioned the word fasting just previously. I was interested in your philosophies in nutrition based upon the fact that Real MOVEMENT being holistic, I guess that would be a cool component of what you do, too. What do you do where the food and drink is concerned?

Guy:I’m a big believer in whole foods and I’m a big believer in ancient wisdom. That’s pretty much the litmus test for when I look at a nutrition program or someone’s diet. How much whole food is it compared to processed food? Does it fit within something that your ancestors could have eaten? Whenever you go beyond that, you really should proceed with caution. I’ve had periods of taking lots of supplements. Lately, I haven’t been using supplements but, if you’re adding things that are outside of nature’s rules then, you should be really careful, and cautious, and intelligent with it. A lot of what we add from outside of nature’s rules like, the processed [00:46:00] foods, the majority of stuff in the aisles at the supermarket, trying to go around the outsides, down the aisles there’s not much stuff that is going to … Is full of life, energy … That part of it … That’s kind of how it works. 

The other thing is looking at food is looking at information. Looking at it as just the macro and nutrient level. That’s a big stake that I think … You can get great body composition from just looking at calories and macro-nutrients but, are you healthy? I want people to thrive long, to live long, I want them to have great mental energy; you can get the macros right and be lame, and be unhealthy on the inside, and not feel, and not be on track for anything great in life. That’s why local foods are really important. It is food as information. That food … The intelligence of plants is massively underestimated. The Secret Life Of Plants, is a good book to check out around that, or Primary Perception from [Cleve Backster 00:46:55], a CIA guy who studied plants for a number of years. He was a like detector guy, figured out that plants have consciousness and it’s the stuff that yogis would talk about but, now it’s actually been proven in science but, it still hasn’t really penetrated mainstream thinking.

If a plant grows in your environment, it how knows how to solve problems in your environment and it’s going to give you more useful information in your environment than stuff that comes from the other side of the world that grew up in a completely different situation. This is getting to the high end but, basically getting that whole foods approach and looking at things from an ancestral context. Some people need more carbs, some people less carbs, some people more raw food, some people more protein; it’s not cut and dry but, whole foods is definitely the [inaudible 00:47:44].

Guy:The moment you start cutting them, processed, inflammatory foods out, you start becoming more in tune with your body and then you can start to figure out, “Am I eating too many carbs or not? Do I need to put a bit more fat in my diet?” Your body is much more receptive to everything you eat on a daily basis. 

Keegan:Can’t change your body without changing your mind. [00:48:00] You bring an extra level of awareness in. It was great to see that with the Roosters guys. Typical rugby league team, players will eat a lot of takeaway food, they’ll drink a lot of alcohol-

Guy:This is the high end?

Keegan:I heard a story yesterday, it was actually on NRL.com, I believe. NRL [inaudible 00:48:19] I won’t embarrass them but, you can check it out if you want, said that he’s eating McDonald’s everyday for the last 22 years and he’s 24. This guy just signed a big money contract and he’s played with professional clubs and that’s still the level that he’s been at. Not to say that someone hasn’t done that undercover that I’ve worked with. There have been a couple players that you feel like you’re not really getting to and everyone is on their journey. You got to invite them into something better if they can see that you’re living it and that it’s working for you. If they can see that it’s working for those around them, the community side of things then, they’re more likely to step into it but, you’re not going to win them all. I don’t know if I would have changed him. I’d like to think I would have earlier, I think he’s changing now. 

Those guys when they start to eat whole foods … We fed them really high quality organic food a few times a week and we showed them what we would love them to be consuming and they definitely changed. I think that is part of the higher level of consciousness that led them to the decision to not to binge drink on alcohol … Didn’t drink alcohol at all because they don’t … a lot of them don’t know how to not binge if they have won. Did that for the last 3 months of the NRL regular season, and then all the way to the playoffs, all the way to winning the premiership-

Guy:They won the premiership that year?

Keegan:It’s never been done in rugby league. It’s that kind of group sacrifice and group conscious decision. The food definitely changes the mind and makes all the other stuff more …

Guy:That amazes me thats going on in the NRL. We must be living in a podcast bubble or something because elite end athletes can pay a lot of money. The protocols should be [00:50:00] in place. You’d think so anyway. 

Keegan:The members of society, they don’t stand separate from society. Until society changes, our lead athletes are still going to be a reflection of it. Holding our elite athletes to a higher standards than we hold society as a whole, too, it’s a reflection on [inaudible 00:50:17]. If society, “If this is what’s going on with these guys, they’re getting in trouble and doing things like … Where are the values of where they’ve grown up? What environment did they grow up in? What was the school like? What was the suburb like? What were the values of all the coaches and strength and conditioning coaches they’ve worked with?” 

A lot of strength and conditioning coaches have had very different experiences of life to me. They haven’t spent time in the mountains of Mexico, or haven’t had chronic fatigue, or whatever. They’ve got no reason to think that eating a diet, which has tons of Gatorade, tons of pasta, lollies before and after training, isn’t the best way forward for all their athletes because that’s all they’ve known. There’s textbooks and smart people who say that’s the way forward. I know there are still NRL clubs … That’s what the nutritionist is prescribing and players are trying their best to stick to that and be diligent with it. No wonder their psyches are going to be off if they’re doing that sort of stuff. If you’ve had that experience and you’re not a guy who’s really tolerant to those carbohydrates … [crosstalk 00:51:11]

Guy:Good answer, yeah. Absolutely. 

Keegan:-broken system.

Guy:It’s easy to be judgmental if they’re in the press a lot, messing it up in all the rest of it.

Keegan:A lot of good guys then … A lot of good guys who are doing really great community work and stuff. I was really blown away by how great a lot of them are as humans, and how tolerant they are, and how much giving … how giving of their time they are. You don’t see that stuff. That stuff doesn’t really make the press but, it’s absolutely phenomenal. You walk along with Sonny Bill Williams and the patience he has to sign autographs, take photographs, I never saw him frustrated, I never saw him saying no to anyone-

Guy:Sonny Bill-

Keegan:In that sort of pressure everyone wants the money, and the body, and whatever but, do you want someone asking you for your autograph everywhere you go? Watching what you do everywhere you go? Judging your every action? It’s a hard standard to live by.

Guy:I saw [00:52:00] in the rugby world cup, he gave his winning medal away to a kid that’d been rugby tackled on the field by one of the security guards because he ran on. That’s incredible.

Keegan:He’s just been to Lebanon and has been to the Middle East, and he actually saw a lot of what’s going on there with refugee camps, and people fleeing, and all that sort of stuff. He went there with UNICEF and he actually posted a picture of some dead children, talking about, “What have they done to deserve this and what are we doing about it?” As a bit of a challenge, it was a bit of a controversial one. He’s definitely one of the more conscious athletes that I’ve come across and carries a higher purpose to what he does. I think when you have that higher purpose then, the higher performance can come with it,

Guy:I know he’s done … I know Stu doesn’t follow the league union much but, he’s done what most athletes only dream about switching codes like that and becoming a key.

Keegan:In boxing as well, just not giving a shit and doing what you want to do and how you want to do it. You make the rules and that’s what he’s done. He’s backed it up with an ethic to continue to succeed in it, and to do a great job for everyone he’s had the opportunity to interact with in those experiences.

Guy:Before we wrap up, I really want to touch on the chronic fatigue and Stu mentioned he wanted to go into. The reason why is that we had a very earlier on podcast, a guy that had chronic fatigue. It became very popular and there definitely seems to be a need for that information to get out there as well. I know you wasn’t physically diagnosed with it but, I know you went through a lot and you made some changes. Could you give us a few points of a little bit of that journey and the changes you made? So that other people can-

Keegan:I wasn’t diagnosed with it but, I had hormone testing done that showed that things were flat lining. I had immune blood testing that showed things were flat lining. All the symptoms when you go through the symptoms of it, it is a great diagnosis anyway. I have a scar on my face here [00:54:00] from an infection that wouldn’t heal; 6 months, just didn’t want to get better. I just didn’t have the energy in my body or the something, the will to be at my best. That pushed a lot of exploration. I worked with a few … People come to me now and I worked with Ali Day, who won the Ironman series last year and he was diagnosed with chronic fatigue. Bouncing from doctor to doctor, not really getting better, not really getting any answers. We started working together and the next year he actually won the series which was amazing. A massive … I’m not taking credit for that but, I know the things that we worked on definitely played a part-

Stu:What sort of things did you do?

Keegan:I think the first thing is the purpose. You have to have a reason to get better. People can get really stuck with, “Okay, I’ve been diagnosed with chronic fatigue, this is who I am. I’m putting this hat on. I’m putting these clothes on. Everyday I show people my chronic fatigue.” That is a state that cannot be recovered from. I don’t care what you do nutritionally, I don’t care what you do in terms of anything. You have to change the belief that that’s something permanent, that that’s who you are, that can’t be your identity. That is very deep and very important. People say, “Yeah, that’s airy fairy stuff. Give me the details.” No, that is the biggest thing. Have a big reason why you need to be better and who you’re going to serve by being better and that will be a huge step. Just making that step can be enough for some people to just walk out of bed and be okay. 

For me, that decision was about serving the rugby league teams and on the mission to what has become Real MOVEMENT Project. That was why I got better. That forced me to look for the knowledge. Digestive function is just huge. If digestive function is low, you’re going to have less neural transmitters, you’re going to be bringing less nutrients into the body. We get nutrient manufacture in the intestines and gut as well; the stomach is not going to work properly. If those things are not working well … “Death begins in the gut” was a quote by Elie Metchnikoff, he was a Nobel peace prize [00:56:00] winner and he was right. It was a long time ago but, he was right.

Stu:How would you know that your digestive system isn’t functioning?

Keegan:You generally get some pretty strong symptoms around flatulence, pain, bloating. You’ll have signs of nutrient deficiencies. There’s lots of signs and symptoms that … The health of your hair, and your nails, and those sorts of things, your recovery from training. Generally, people will have a pretty good idea. If you get down to the details [crosstalk 00:56:29] you go to the toilet … What’s the consistency of the stool like? All those details are really important and they will tell you a lot. 

Once you’ve identified that there’s an issue there, there are some really good protocols for improving that. Fasting, I think is very valuable. GAPS diet is a really good one. It’s built around sort of broth, and then building into whole foods from there, and eliminating a lot of the highly allergenic stuff. I’m a big believer in gelatin and collagen. They’re an easier way. People say broth, “I’m going to be making that stuff all the time, and filtering it, and putting it in the fridge.” It’s not that hard but, I understand. Gelatin and collagen, and that sort of stuff is the easy way to get that done. That will not only help to rebuild the gut lining but, it’s also cleansing, it’s healing for the cells. There’s a lot of medical research going on into gelatin in the 30s and 40s but, then we had to shift to a pharmaceutical model. All that kind of medical thinking got squashed. 

Stu:Absolutely. I agree with that. That’s one of the things that’s one my menu twice a day. I’ll have a … I’ll make sure that I have a couple of nourishing … I think this is the stuff I’ve got right now. Boom.

Keegan:[crosstalk 00:57:48] Great Lakes is a quality brand. There’s another one, Gelatin something Australia, they have really good stuff as well.

Stu:That right. I think we’re … We love our muscle [00:58:00] meat as well. We do discard all the other meats that have all these beautiful, nourishing qualities about it. Mentioned organ meat to somebody and they just … their eyes roll back. We used to-

Keegan:The most valuable part.

Stu:Absolutely. We used to favor all of the good stuff with all of these amazing, nourishing, nutrients. Of course, it’s lean cuts and … Nowhere near as nourishing or beneficial for the body.

Keegan:I live in indigenous community in the Outback and we went hunting for kangaroo, we cooked him up in the traditional way. When the [roo 00:58:38] was ready, I open it up, the kids were in there with a cup scooping out the blood, which had been almost a stew of the organ nutrients, drinking that and loving it. Pulling out bits of spleen, bits of heart, bits of liver; I got a little bit of spleen gifted to me and it was like they were giving me gold. At the end, I was left with this brontosaurus leg of kangaroo. I thought, “They really like me” but, later I realized that the spleen was the gift and that big chunk of meat was “blegh”.

Stu:That stuff should be given to the dogs. It’s not favored at all.

Guy:That’s amazing. How long were you in the indigenous community for?

Keegan:7 months. 8 months, I think. [inaudible 00:59:24], it’s like 4 hours from Alice Springs. It’s a community of about 150 to 300 population and some transient movement in that. I worked as a youth worker there.

Guy:Had they been influenced by western society, at all?

Keegan:Sure, sure. The community was actually built when the railroad was going from Adelaide to Darwin. It was actually fenced off and the indigenous people weren’t allowed to go inside the facility so, it was built as a little town. A lot of [Afrikani 00:59:50] workers were [inaudible 00:59:48] with their camels to build that railroad so there’s actually a mix of some Afrikani blood with indigenous Outback, which is really interesting when you see [01:00:00] the different features of guys and girls. 

They lived in that community and it was tough. It was tough to see the conditions that they live in. It is definitely 3rd world in a lot of way but, most are on that purpose side of things and the mental side of things. Everything that they live for has shifted. There were people there who had seen white man there for the first time in the 20s but, they definitely had a lot of influence by that time. I went there, they had Tvs, and phones, and cars, and all that stuff. It relatively recent, they still do their men’s business. The men will have their front tooth knocked out to show that they’re men, to show that they’ve been through initiation. Those practices are still alive but they’re … They can also go into Alice Springs and be told that they have to get a job, or go o a nightclub, or … They’re in this between worlds that’s really complicated to say what the solution is but, things aren’t ideal there.

Guy:I always think of that movie. That sugar film that came out recently about the indigenous tribes. I don’t know if you’ve seen the film but, the-

Keegan:I did.

Guy:Yeah, because he did spend time there previously making a different movie and the western society and really influenced the diet. It was the highest selling village of Coca-Cola in Australia or something like that. The tragedy that went around it. 

Keegan:The shop was really limited. To get food from somewhere else from [inaudible 01:01:34] was a 3-4 hour trip It wasn’t an option for them. There was limited whole foods there. It was not uncommon to have chips and coke for 3 meals a day. The metal function at that … When you’re doing that, physical development is going to suffer. There were amazing athletes as well. It was really interesting from the athletic point of view. There’s [inaudible 01:01:56] selective pressure and behavioral towards coming extremely [01:02:00] [endurant 01:02:01], and powerful, and fast, and that’s sort of stuff was cool to see as well. 

Guy:That must have been an amazing chapter in your life, man. That’d be wonderful.

Stu:Just … I just want to jump back a little bit. We were talking about the gelatin and stuff like that …

Keegan:We did the digestive stuff, we did the mindset …

Stu:Yes, Anything else? Any other intervention strategies, protocols … Whole food, etc.?

Keegan:The movement and the breathing are the other 2 things. I guess breath is movement but, I believe that this [inaudible 01:02:30] method will really change a lot of people’s lives with doing this stuff. I have had some experience around cold exposure being life regenerating for people experiencing low levels of vitality. I don’t like the labels of chronic fatigue and whatnot. It’s a bunch of symptoms that we try to put a name on but, that’s pretty much all modern diseases. It’s like, “There’s disease, there’s dysfunction, there’s something that’s not right and we need to go back to right.”

There’s a continuum of all that stuff. If you’ve got certain blood sugar level, that’s not diabetes, and then at one point higher, “Okay you’ve got diabetes now.” It’s all on a continuum in a sliding scale. We just want you to slide back to where you are towards where your best day is, and then have your best day more often, and then shift that again. Many steps is a big thing. If people can say, “Do you sometimes I feel okay?” “Yeah sometimes I feel quite good.” “Well cool. We know that you can feel okay then, let’s just do that more often.”

The breathing .. The breathing and cold, I think is really valuable and, movement. Bringing some mobility in … I know people with chronic fatigue feel like they have no energy but, walking is so valuable. At whatever level you’re able to do. If you’re in water where there is no gravity, and being in that environment, and just moving; that circulation is going to be extremely valuable. You get that nutritious diet, you get the food coming into the system, you have the will to heal yourself and to be better, and then you circulate that and you do what humans have always done, you will [01:04:00] improve. I’ve seen it consistently and often. 

I have a lot of confidence that there’s always change. The body is always changing. There’s always possibility for us to reinvent ourselves. We reinvent ourselves every single day. We reinvent the whole system that we live in every single day. If we did everything differently then, their system would change overnight. That, knowledge of the ability to change as an individual, as a community, as a global community, I think that is something that we need to attach to and be empowered by. Empowering people that have whatever it is, chronic fatigue or other labels [inaudible 01:04:39]. Most common things that so many people are experiencing; dysfunction that shouldn’t be there. 

I believe that it can be undone but, it starts with empowerment. Basically the same steps, the same steps are going to be what gets you out of chronic fatigue but, they’re also going to be the things that take you to a lead performance. It’s mind, diet, movement, and then some recovery stuff. They’re the 4 pillars of what we do and the 5th thing is community. You can’t be successful, you can’t be high achieving, you can’t be super healthy without community. Social isolation is the biggest [inaudible 01:05:10] for disease. We have huge amounts of social isolation in the modern system so, getting around people who are doing great things and who have energy is going to be … That’s who you are. 

The Jim Rohn quote, “You’re the product of the 5 people you spend most time with.” It’s true but, people don’t take it literally enough. You are who you spend time with. If you want to get stronger, just spend time with strong people. Spend all day with them; I guarantee you you’re going to get stronger. You go and train in the gym where people are breaking world records, you may not break world record but, you’re going to be ridiculously ahead of the guy who’s training at a globo gym.

Stu:That’s right, yeah.

Keegan:Decide who you want to be and then go spend time with those guys.

Guy:It’s massive.

Stu:It’s proximity, isn’t it?

Guy:We’ve often spoke about that, haven’t we? From when we started 180, it’s like, “We  got to be around people that are going to inspire us and make us raise our bar over the years.” [01:06:00]

Keegan:Now the podcast has given you the chance to link up with so many great people and I’m really happy to join your list of guys. I love hanging out with you guys because you are these people. You’re the people who are doing something to make a difference in the world, you’ve got a business, you’re trying to fill in all the pieces of the puzzle; spiritually, physically … Great. Getting a great product out there. That’s who I want to be so, spending time with you is success for me. That’s progress, that’s what I want to be.

Guy:I appreciate it, Keegan.

Stu:That’s awesome. 

Guy:Mate, we have certain questions we ask everyone on the show before we wrap up. The first one you kind of answered, which was what did you eat yesterday? Which was …

Stu:It was nothing, was it?

Keegan:I had some charcoal, I had some clay, I had some tea. Tea is still in there for me.

Stu:What sort of tea did you have?

Keegan:-some level.

Stu:Green tea?

Keegan:I haven’t been having … I have had green [mate 01:06:53] tea twice. I like mate as well, [yerba mate 01:06:57] from Argentina but, yeah other ones as well, like ginger.

Guy: Can you explain the reason behind the charcoal? That’s just for people listening, just in case.

Keegan:Charcoal, activated charcoal draws out toxins. It had been used down the ages and it’s … It has an extremely high surface area to weight ratio, it’s a size ratio so, it’s gots lots of spaces for stuff to stick into. People with body odor and things like that will notice a difference with using charcoal. It’s used for flatulence, digestive issues but, when you’re detoxifying the cells are actually purging a lot of stuff that they want to get rid of. When you’re not bringing in protein, your cells will recycle any of the damaged proteins and get rid of them. I’ve also been having a sauna for half an hour. 40 to 50 degree heat to pull some more stuff out. Usually, you get headaches with that but using some things like the charcoal and the clay … I haven’t had headaches. Vitamin C and some antioxidant stuff.

Guy:How long you fasting for? [01:08:00]

Keegan:It’s been 3 and a half days now. I actually had a tea with a little bit of [inaudible 01:08:07] and a little bit of collagen just before I jumped on because I wanted to be at my best for this opportunity and I was really excited about it. It did seem to make me feel better. I was pretty weak and I think I’d have to go a bit longer to feel the buzz of fasting. It has felt good on and off but, just walking, walking around the block and walking up the stairs has been like, “Whoa, I’m pretty tired. I’m not doing it that well.” I think this is … My celebration from this will be having another tea like that. I’ll have some fat and protein over the next couple days. I did my ketogenic testing and I’m in the high range for ketones so, I think ‘ll stay in ketosis for a few more days.

Guy:Then introduce the foods back.

Stu:How do you test for ketones, Keegan? What method do you use?

Keegan:Ketonics device. If you go to Low Carb Down Under, they sell them on there. The breath one, there are urine and blood ones but, they’re very fiddly. They’re about 25 bucks so, not super cheap but-

Guy:Are they pretty accurate?

Keegan:The research is pretty good on them. That seems to be what a lot of the guys who love ketogenic life so …

Stu:[Jimmy More 01:09:20] is a big advocate for that one.

Keegan:Exactly. [crosstalk 01:09:25]

Guy:Okay. One other question. What’s the best piece of advice you’ve ever been given? Or to give?

Keegan:You are what you think about … You are what you think about. That’s the strongest thing. It’s all through the Bible, it’s all through the [inaudible 01:09:41], it’s all through … Every holy text you’re going to see, the Quran, you’re going to see it from Ralph Waldo Emerson, and Tony Robbins, and all these guys; modern, ancient, they’re all saying … Make a decision, concentrate on what you want. Don’t concentrate on what you don’t want. [01:10:00] Interesting quote from [Bob Proctor 01:10:01] is that, “It’s between prayers that counts”, “Most people do their praying between prayers”, something like that.  You may pray, you may have that time of thinking, “I’m grateful and life’s good”, but in-between that is what’s going to be important as well. 

You need to be concentrating and doing the things that feed your mind, feed your spirit all through the day, and when you do that, when you set a focus, you can’t go wrong. If you look back at your life, I’m sure the things that you’ve focused on have happened. Almost everybody you talk about their day experience and you’re like, “What were you thinking about that time? What were you concentrating on?” When you have a bad breakup and whatnot, you just get stuck in that thought and you just stay on that though train and run it over, and over again and that becomes who you are for that period of time. Be careful what you wish for … That’s where we start. Think about what your best case scenario is, if you don’t have a best case scenario, where are you going to get to?

Guy:You’re kind of free-falling, right? Then, you don’t know where it’s going to go.

Keegan:People get jealous that I have a gym and that I have the resources to study under the world’s best people in whatever field I want to study; it’s a decision that I made. I wrote it down and I focused on it, and I’ve done steps towards it everyday for a number of years. If you haven’t done that then, don’t be jealous. Another great quote is, “Envy is ignorance” from Ralph Waldo Emerson. Don’t be envious, just go and get it done. Put your own drink down, don’t follow someone else’s dream but, make a decision and from there it’s going to be a better life. 

Guy:Great answer, mate. Perfect.

Stu:Wise words.

Guy:Yeah. I’m a huge believer in that. What’s the future hold, mate? Got anything exciting coming up over the next year, 2016?

Keegan:All the stuff I’m doing is really exciting for me. I’m going to present in Spain, an island in France later in the year. [01:12:00] By [inaudible 01:12:01] so, I’m really excited about doing things again. I went over there last year but, bigger and better this year. I’m bringing over {Mitch Bike 01:12:07], who’s one of the coaches who I’ve been working with for almost 2 years, a year and a half. He’s going to come over and present with me, which is another step in the chapter; having guys who are ready to have an impact, and who I really like learning from. That’s really exciting for me. Going towards [inaudible 01:12:26] and Fiji, having a facility in Australia to invite people into to experience the things that we do. That’s really what I’m excited about in 2016. Who knows what else is in store for me but, I know where I’m going to so, things are going to keep opening up to make that happen. 

Guy:Yeah, mate thats amazing, that’s exciting. Last question, Keegan Smith, where do they go to find you? You’ve got a couple websites?

Keegan:Yeah, realmovementproject.com is the best one. I used to work out of coachkeegan.com and it’s still got some stuff on there but I don’t use it too much anymore. Realmovementproject.com, Real MOVEMENT Project on Facebook, or coach Keegan on Facebook. Real MOVEMENT on [Insta 01:13:14].

Guy:Instagram I was going to say. If they want to see what I’m seeing everyday with you doing all these great feats of gymnastic abilities, that’s be on the Real MOVEMENT Instagram?

Keegan:There’s Real MOVEMENT [inaudible 01:13:25] and Keegan Smith is the one that I’ve had initially, that one’s almost up to 20,000 so, still keep [inaudible 01:13:31] that one along. Real MOVEMENT is catching up though, and that’s good to see as well. We have a summary of what I believe in because people say, “How can I start?” Not necessarily ready  to come an do an internship or whatever. I’ve written down 10 key principles that have been the things that have helped me change my life and helped me go from unhappy, unhealthy and having poor performance to somewhere close to the opposite of that. [01:14:00] 

I Choose Movement is a campaign that we’re running. It’s 10 key principles. Movement is part of that but a lot of it’s around other principles like, simplifying life and be careful of what information you bring into your mind, and how you’re exposing yourself, too. It’s the holistic thing, it’s what I think of being the most valuable for me to improve the quality of my life so, pillars of what I teach. That would be a great place if someone feels excited about some of the things they’ve heard today. That would be a good next step to build some momentum and really become who they want to become. 

Guy:Mate, that was amazing. We’ll link to all the show notes anyway on our 180 website so, they’ll be there is people are listening to them … come from there. Mate, thanks so much for your time, Keegan. That was phenomenal.

Keegan:Great speech. Really appreciate it.

Stu:Really excited about showing this because there’s some absolute gems of information there and I would people to connect with you because you’ve got a wealth of knowledge. Thank you again.

Keegan:Awesome thank you guys.

Guy: Thanks, Keegan.

 

 

 

 

The Truth About Food Courts: Avoid Sneaky Tactics & Learn How to Navigate the Lunch Menus

The above video is 3:34 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Guy: I’m sure we can all relate to this… You’re starving hungry, you have no food and you’re stuck in an airport or the city and all you have to choose from is the food court! With a few tweaks and a bit of insider knowledge, you’ll be amazed at what meal you can whip up to get you out of trouble. The key is to know what NOT to eat in this situation.

I have to admit, I was SHOCKED to find out what some of the cafe owners get up to in the pursuit of making their food tasty. But with the nuggets of info’ in this weeks 2 minute gem above you can easily avoid the pitfalls of the food courts and make better meal choices…

Josh Sparks Thrive

Today we welcome entrepreneur, health and fitness enthusiast and top bloke Josh Sparks. Josh is the founder of the hugely successful Thr1ve cafe/restaurant chain, which can be found in most CBD food courts. In a nutshell they make real food, real fast, and it is a place I actively seek out to dine at when I’m in the neighbourhood.

Stu and I had a huge amount of fun with this podcast as we tap into Josh’s wealth of experience when it comes to the food industry, his own personal journey and paleo discoveries and how he stays on top of his own health with his very hectic lifestyle!

Trust me, after listening to this podcast you will be inspired to take action on whatever your own goals or endeavours are :)

Full Interview: Life’s Lessons to Look Feel Perform & Thrive

In This Episode:

downloaditunesListen to Stitcher

  • The biggest lessons he’s learned since cleaning up his diet
  • How to navigate your way around a food court to make healthy choices
  • His daily routines and how he stays in great shape!
  • Why he enjoys being bad at meditation
  • What stress and your life’s purpose have in common
  • Josh’s favourite & most influential books:
    Antifragile by  Nassim Nicholas Taleb
    - Fear and Loathing In Las Vegas by Hunter S. Thompson
    - All books by Tim Ferriss
    - Zen Mind, Beginner’s Mind by Shunryu Suzuki
    - All things by Tony Robbins
  • And much much more…

Get More Of Josh Sparks & Thrive:

Leave a Comment

Full Transcript

Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to today’s Health Sessions. I’ve been very much looking forward to today’s guest, because it’s safe to say he is a entrepreneur, but not only that, a very healthy one.

You know, from myself and Stu’s experience in developing and running 180, it’s all well and good us doing podcasts, creating posts, developing new products and all the rest of it. But it can become very stressful and we have to look after our own health at the same time and it can actually be very challenging sometimes.

So, I was very keen to pick today’s guest’s brains, because he does a very good job of that. His name is Josh Sparks and he is the founder of the THR1VE cafeteria chain here in Australia.

Now, if you’re not aware of the THR1VE cafeteria chain, in a nutshell, they do real food, real fast. And if you’re in most CBDs in Australia you can go into a THR1VE café and actually have a really great meal. It’s one of the places that I will seek out and find when I’m in the city, no matter which one it is here in Australia.

You know, Josh’s background; it’s basically 14 years in high-growth leadership roles as CEO in the fashion industry, mainly, of sass & bide, managing director from Urban Outfitters and CEO of Thom Browne in New York, as well.

Whopping amounts of experience, but then he’s gone and taken that and started to develop his own cafeteria chain, which is what we talked to him about today.

He says now he’s been eating, moves and recovers according to the ancestral health principles now for all the last five years and he’s probably fitter and stronger than he was 20 years ago. More importantly what he does stress as well is that his blood markers of health were improved dramatically as well.

So, Josh was consistently astounded, you could say, by the lack of authentic healthy dinning in top areas within the CBDs. So, he helped and did something about it and has created a very, very successful brand about it.

We get to talk about all them things. His own health journey and even what goes on in the food courts, which there were some things he said in there that is quite shocking what can go on.

So, we delve into all of them things, which is fantastic. So, I’m sure you’re going to enjoy.

Now, last but not least, you may be aware that we are, yes, we are live in the USA. So, for all you guys in America that are listening to this podcast, 180 Super Food, you can get your hands on it. You just need to go to 180nutrition.com.

If you’re unsure what it really is; I always tell people it’s a convenient way to replace bad foods, really quickly. So, I generally have a smoothie; I can mix it with a bit of water or coconut water, if I’ve been training, some berries and I normally put a bit of avocado and I make a smoothie. Especially if I’m out and about, going into meetings in the city or whatever and I know I’m stretched from time I will make a big liter of it and sip on it and it gets me through to my next meal.

So, yeah, you can do that. Go over to 180nutrition.com and check it out.

Anyway, let’s go over to Josh and enjoy today’s show. Thanks.

Guy Lawrence: All right. I always get this little turn every time. Anyway …

Hey, this is Guy Lawrence. I’m joined with Stuart Cooke. Hey, Stewie!

Stuart Cooke: Hello, buddy.

Guy Lawrence: And our awesome guest today is Josh Sparks. Josh, welcome to the show.

Josh Sparks: Thanks guys. Thanks for having me.

Guy Lawrence: Now, look, very excited, mate. I think today’s topics are going to be great. We’re going to certainly want to cover a few things, especially like bringing Mr. Paleo Primal himself over, Mark Sisson, earlier in the year for the THR1VE symposium; which was awesome, by the way.

Josh Sparks: Oh, great.

Guy Lawrence: And of course the THR1VE brand itself and how you’ve taken the food courts kind of head on with the THR1VE cafeteria chain. So, there’ll be lots to discuss, mate, so, very much looking forward to it.

Josh Sparks: I’m excited to be here.

Guy Lawrence: So, before all that, we get into those subjects, what did you used to do before you got in the health industry?

Josh Sparks: Before I did THR1VE?

Guy Lawrence: Yeah.

Josh Sparks: So, my journey has been a fairly interesting one. I studied law and I worked very briefly in mergers and acquisitions law and decided, as I think many young lawyers do, that law school is not the same as being a lawyer and got out of that fairly promptly.

And then for the bulk of my career, the last 15 years prior to THR1VE, I was in various fashion businesses. So, all retail, I guess THR1VE is a retail, but fashion and lifestyle focus, never food.

So, I was the first CEO of sass & bide, which is an Australian women’s label that some of your listeners may be familiar with. And then I moved to the U.S. and became the CEO of Thom Browne of New York, which is a men’s line in New York. And then I moved to Philadelphia and ran the ecommerce business at Anthropologie, which is part of the Urban Outfitters group.

So, all fashion; tons of fun. You know, the really interesting thing about fashion and I think how it relates to what you guys are doing, and what I’m doing, what any of us are trying to strike out on our own and create a brand is that within the fashion industry what you’re really doing is storytelling. You’re building brands around what is otherwise largely a commodity product. The $30 jeans use the same denim as the $200 jeans.

So, it’s really about the creativity you can bring to the design and the creativity you can bring to the storytelling to really set it apart. So, I think that that’s what I loved about the fashion industry.

On the flip side my personal passion, really my whole life, has been around health and wellness. Every since I was a high school and college athlete, I’ve always been particularly interested in the intersection of training modalities, training methodologies and nutrition and how to best support each and really ultimately the synergy between the two.

But as I got older, while I was doing all this fashion stuff, I think I experienced what so many of us do and I started to … my body wasn’t responding quite the way I wanted and my thinking that you could steer the ship through exercise started to be challenged by the evidence that confronted me in the mirror every morning and on the scales and in the gym and I just wasn’t performing or looking or feeling quite as I did.

So, I started to explore the nutrition side much more actively. Until then, I think like a lot of guys in their 20s and early 30s, it’s much more about training for a while, or at least it was for me and perhaps my generation.

But as I started to explore nutrition, like you guys and like so many in our community, I discovered ancestral health templates. So the Paleo, the Primal, the Weston A Price and started to experiment with reducing processed foods. I mean, it sounds crazy now that this was an experiment, but reducing processed foods, reducing our processed carbs in particular, amping up the veggies. It’s just so incredibly obvious now, but at the time it was a revelation.

So, as I was professionally developing the skill set around branding and marketing and communications and running businesses here and in the U.S., personally I was having this journey of discovery, this very exciting revelation around what we eat and how profoundly it impacts how we feel and perform, whether it’s physically in the gym or whether it’s mentally and emotionally at work, in our relationships, or whatever.

So, it’s really … I guess I just had this light bulb moment of, “How do I connect the two?” This professional experience that I’ve had, what I’ve loved, around the fashion industry with what is a much deeper personal passion to me than the fashion space and that is health and wellness.

And to cut a very long story short, that’s how I came to develop the idea for THR1VE.

Guy Lawrence: Yeah, right. How long ago was that, Josh?

Josh Sparks: So, I moved back from the U.S. in 2011 and I started working on … I came back and I was consulting in the fashion space here in Australia, in Sydney and Melbourne to Just Group and Gisele and M. J. Bale and a bunch of different brands. And I was doing that really to save money to do my own thing, to do my own brand.

So, I started working on business plans for THR1VE. It would be unrecognizable to you, knowing THR1VE today. My first two business plans were terrible and it was going to be a one-off restaurant. Then it was going to be a home delivery meal system. Then it was going to be a supplement line and then it was going to be … and I didn’t know what I was doing and I was so all over the place. And then I really came back to focus on what I know and love best, which is this premium consumer retail, effectively.

Which in Australia, for food, that is either food courts or one-off cafes and restaurants, and I decided I didn’t want to do a one-off for a number of reasons. But probably most importantly, I wanted to reach as many people as possible. And the café and restaurant scene in Australia is pretty good. You can get some really healthy, yummy meals in a whole bunch of cafes and restaurants in Australia. Even in small town Australia now, you can get some pretty good food in cafes and restaurants.

But the food court, whether it’s in a mall or in an airport or strip retail, you know, a cluster of food outlets in strip retail. Pretty average. Predominately processed, 70 to 80 percent carbohydrates. You know, you walk into a food court; it’s just all carbs. All processed carbs. You know, its bread and pasta and sugar and all sorts of stuff that we know we could probably benefit from eating a lot less of.

So, I saw it as the area of greatest opportunity and the area of greatest need and thus THR1VE became, through multiple business plans, a food court focused retail offer.

Guy Lawrence: Yeah.

Stuart Cooke: How long did that process take, Josh, just thinking from your sketches to the day of opening?

Josh Sparks: Yeah, it took a little while, Stu. So, late 2011 I was really actively working on it. I had registered the name and I had settled on broadly what I wanted to do. But we didn’t open the first store until late 2012. So, it was over a year of very focused work here where I settled on THR1VE. I settled on the fact that it was going to be a retail location and I was out talking to landlords and prior to that … I mean, I started working on a business along these lines probably about seven or eight years ago, when I first read Loren Cordain’s stuff.

But that was when I was still in the U.S., I was in Philly, and at that point I was thinking about doing a sort of gym and café combo, where it was going to be a sort of a high-end personal training only gym with sort of a café/restaurant attached to it. Which sounds great, but I never would have been able to pull it off, because I’m not a PT. It just was doomed to go nowhere.

So, how long did it take to really take shape? It took years and years and years of very focused work around the idea of THR1VE as vaguely recognizable as it is today. I was a good 12 months of just hitting the pavement and talking to landlords and pitching it to staff. I mean, no one wanted to know about it. I had a huge amount of difficulty convincing a landlord to give me a location.

Guy Lawrence: Wow.

Stuart Cooke: Really?

Josh Sparks: Yeah.

Stuart Cooke: Why do you think that is? Just the whole idea?

Josh Sparks: It’s very easy for us to forget that even in 2011, late 2011 when I first started talking to landlords, no one had heard of paleo or primal. I mean, there wasn’t … it was … the subject; we were so niche. I mean, it was a very small subset of the market and I probably still at that point was being a little bit purest about it as well.

So, when I was talking to landlords, I was probably sounding a little evangelical and a little dogmatic and probably a little bit crazy. And so, I kept having this look, “You know, you seem to have done OK with these fashion brands and you had a bit of success and maybe you should stick to that.”

Guy Lawrence: Yeah.

Josh Sparks: “And I don’t know if food court really wants healthy food.”

Stuart Cooke: Right.

Josh Sparks: “And we’ve got salads. So, what else do we need?”

Stuart Cooke: Sure.

Josh Sparks: And, “Yeah, we’ve got a Japanese operator. So we’ve got health covered.”

Guy Lawrence: Yeah, right.

Josh Sparks: It was these sorts of conversations. I think it was, even just three or four years ago it was considered a bit ahead of its time and in branding, any sort of branding, whether it’s fashion, whether it’s lifestyle, whether it’s automotive, whether it’s what you guys do. Whatever it is, you want to be ahead enough of the curve to capture some mind shares, some early mind shares. At the same time it’s very easy to go broke if you’re too far ahead of the curve.

180nutrition_quiz_blog_post_button

And it’s just finding that sweet spot and the feedback I was getting landlords was that I was to far ahead of the curve.

Guy Lawrence: Yeah, right.

Josh Sparks: And my sense was not at all. This is; we’re at a the tipping point here. This is going to go mainstream in the next couple of years. And it might not be called paleo and it might not be called primal. It might not be call ancestral health. It might not be called THR1VE. But this way of eating, this awareness of just how profound the impact is on how you look, feel, and perform when you eat differently, that’s right at the tipping point. You know, the obesity levels and the Type 2 diabetes level and the fact that Medicare is publicly funded and it’s just unaffordable for us to continue to pay for bad lifestyle choices. Whether it’s smoking or whether it’s excess sugar. So, I felt that we were just at a bit of a tipping point, but it was very challenging to convince people around me, whether they were landlords or investors or potential employees, that I wasn’t completely crazy.

Guy Lawrence: Yeah. I’m curious, right? Just a thought came in, because I’m always fascinated by everyone’s journeys, was it a particular niche; tipping point or something that happened in your own life? Because I know you’re saying that you were starting to put on weight and things like that, but was there an “aha” moment where you’ve got to go, “Right. I’m going to cut out the process foods. I’m going to change my lifestyle.”

Josh Sparks: So, I think, there’s two. For me personally it was recognizing that I just, I wasn’t happy. And it started off for me with a sense of, you know, emotional well-being suffering.

And it wasn’t so much, because I didn’t get huge, I’m naturally pretty skinny and even when I … I sort of the skinny fat guy. If I’m out of shape, I get skinny-fat. Like, I don’t get a huge gut.

I just don’t … I lose tone. I lose strength. I lose all those physical markers of health, the objective physical markers of health.

This was more subjective to answer your question, Guy. I just wasn’t feeling great.

Guy Lawrence: Yup.

Josh Sparks: And so, it led me to an exploration, “Look, am I drinking too much? Is it something I’m allergic to? Is there something in my diet that’s problematic?”

I stopped drinking completely. I cut out sugar. I started cutting out processed foods. That led me on a journey around fat. I started upping my Omega-3 intake.

But all those things really started for me around a sense of emotional health, not being as good as it could be. I wasn’t depressed. It wasn’t that acute. I just didn’t feel great anymore and I was used to feeling so motivated and so energetic. It was really sad to think, “God, is this aging? Is this normal? Am I meant to feel this way?”

Stuart Cooke: It just sounds like you weren’t thriving, Josh.

Josh Sparks: Thank you very much. I’m glad we got that in there. It’s very fine of you.

Guy Lawrence: So, back to THR1VE, right? And I really want to put this question: like, how would compete against now, like the Subways of this world? Because they’ve got “healthy food” marketing, that’s getting bombarded and the food court’s littered with it.

Josh Sparks: Yeah. Look, I think it’s a really great question. So, there’s two things. One: I think the use of the word “health” is becoming as ubiquitous as the use of the word “green” was about 10 years ago. You know, like, Chevron and Shell were running ads about how “green” they were. It’s like, “OK. Where are we on this ‘green’ thing?” And I think we’re in the same place with everyone’s claiming to be “healthy.”

So, first of all I think there is … that that’s going to lead to a certain level of backlash and I think consumers are already starting to become aware that they’re being hoodwinked with marketing. And great marketers are really good at what they are doing.

So, there’s health messages that are overt and there’s a whole bunch that are much more subtle and nuanced, but they’re rife throughout the food industry; whether it’s retail or wholesale or supermarket, wherever.

So, I think there’s going to be a little bit of a backlash and a little bit of growing skepticism, which I’m hoping will lead to my next point, which is: ask the follow-up questions.

So, yeah, I think whether it’s the press or whether it’s us as consumers, we’re terrible at asking the follow-up questions.

“So, great. You’re healthy.” What is healthy? Define healthy to me? You know, what is your paradigm of health? What protocol do you subscribe to? And that can lead to some really interesting conservations, because we see … I used to go … I read this and I must admit that I read this in a Playboy magazine, which I was reading for the articles when I was about 28 or 29 or so …

Guy Lawrence: Yeah, yeah, yeah.

Josh Sparks: And it was the first time I’d ever read about Paul Chek. It was actually an interview with Paul Chek in Playboy, of all places. And Paul Chek was talking about the fact that he’d been interviewed on TV and he got into this head-to-head around diet with a, I guess what we’ll call a conventional dietitian or a nutritionist who was stuck on the U.S. food pyramid, which is very similar to our recommendations.

Stuart Cooke: Yup.

Josh Sparks: Anyway, he obviously lost patient with the process at some point and he said, “Listen, do you subscribe to … everything you just espoused, your so-called philosophy of eating, do you subscribe to this a hundred percent in your own life?” And this guy’s, “Yeah. Absolutely.” And he’s like, “Great! Take off your shirt and I’ll take off my shirt.”

And it was just this kind of moment of: OK. So, if this is really working for you, do you look, feel and perform exactly how you want? And if you do, well, let’s see it. Come on. Let’s get this on.

And I thought, OK, it’s a little bit crass. I don’t think it would work on Australian TV. But at the same time I really respected the kind of cut through the B.S.

If you claim to be healthy, give us a sense of what that actually means and hopefully you’ve thought about it enough to have some kind of protocol, some kind of framework that you’re working within. And then is it working for you? And give us some sense of that. You know, “I came from here to here; it’s backed up by bloodwork.” Or, you know, I’ve lost a ton of weight and I know it’s fat, it’s not water or muscle because I did a DEXA scan before and after.

Give us some evidence, you know. Not this kind of fluffy, “healthy” thing.

Guy Lawrence: It’s interesting that you say that, because I worked as a PT for a long time and I would do … I must have … no exaggeration, sat in from the thousand of people, right? Doing consultations and the first thing I would do was ask them, “Do you eat healthy?” I mean, we do that even with our clean eating workshops we’ve been doing with CrossFit, right?

Josh Sparks: Right.

Guy Lawrence: And nine times out of 10 they, go, “Well, yeah. Yeah, I eat pretty healthy.” I go, “Great. Let’s write down what you just ate for the last 48 hours.” Right?

Josh Sparks: Right.

Guy Lawrence: And then once they start doing that there’s two things that generally happen. One: they actually, genuinely think they they’re eating healthy, but I look at it and go, “Oh shit. That’s not healthy.”

Josh Sparks: Yeah. You might have something there.

Guy Lawrence: Or two: they’ve just sort of been in denial. They go, “OK. Maybe I could improve a little bit.” and stuff like that. When you get down to that detail, but we just don’t. It’s human nature.

Josh Sparks: It is human nature. There’s a great stat where I counted it as 92 or 93 percent of male drivers think they’re better than average. So, it’s like, we are great at doing nothing. We are great at deluding ourselves, right?

So, when you have an objective check, someone like you, when you’re sitting in front of them and you’re forcing them to actually go through it, there’s nothing more powerful than documenting a food diary or training log, you know, “Because I’m training hard.” and you kind of look back at what actually you know, “I’m been a complete wuss.”

And it’s the same thing with a food diary. We don’t encourage things like obsessive diarization or cataloging or counting calories or measuring food. We don’t focus on that at all.

But the point that you just made, a point in time gut check, no pun intended, on “How am I eating?” and “Is this truly healthy,” and “Do you even know what healthy is?” And then engaging with the right kind of advices to give you some options and some alternatives.

And so, I think for me, whether you … whatever you call it: paleo, primal, ancestral health, whatever, I’m not really stuck on the labels. In fact, I think the labels can be extremely damaging because we can get a little bit dogmatic around that.

So, setting aside this specific label, what I want to know is whoever is claiming to provide their customers with healthy food and their customers are trusting them. I mean, that’s a relationship of mutual trust and confidence. It’s an important relationship. It should be respected.

Are they lying to them? Or have they actually put some energy into documenting what they believe and have some evidence to back it up? And then have they … again, another follow-up question … have they audited their supply chain? Is there sugar being snuck in the products? Are there bad oils being snuck in the products?

You know if you go around the food court, you would be staggered by … the Japanese operators add processed sugar to the rice. Many of the Mexican operators, not all of them, but many of the Mexican operators add table sugar to their rice.

Now, why do they do that? Because they tested it with customers and surprise, surprise, customers preferred the rice with sugar.

Stuart Cooke: Right. Yeah.

Josh Sparks: So, it’s great that we’re talking about health. I mean, on the one hand, let’s be positive and celebrate the fact that at least it’s a topic of conversation in the food court, which five, 10 years ago, you know, not so much. Certainly 10 years ago.

On the flip side, now that we’re talking about it, let’s have an intelligent conversation about it and let’s ask a couple of follow-up questions. And then we can make an informed decision where your version of health, Mr. Vegan, is right for me or not right for me. And your version, Mr. Salad Man, is right for me or not right for me.

So, that’s what we’re trying to encourage at THR1VE. You take that discussion further.

Guy Lawrence: Yeah. Awesome.

Stuart Cooke: Fantastic. Well, first up Guy, I think, it’s only right that we perform these podcasts in the future without our tops on. OK? That’s a given. We’re going to do that. It won’t start today.

So, just thinking, Josh, if you can’t access, you know, THR1VE in the food courts around here, how would you navigate the food courts? And I’m just thinking in terms of our customers who might think, “Well, sushi is the best option out there.” When we’re looking at the likes of the Chinese and the kabobs, and the McDonald’s and all the other kind of footlong gluten rolls or whatever they are. What do you do?

Josh Sparks: Footlong gluten roll.

Stuart Cooke: I’ve just sold it. I used to work in marketing don’t you know.

Josh Sparks: That’s a marketing winner, I reckon.

Stuart Cooke: No one’s thought of it.

Josh Sparks: It’s a really good question and I think that, I mean, we’ve got six stores, we’ll have nine or 10 opened in another nine or 12 months. So, we are not everywhere, sadly. In fact, if you go Australia-wide, there’s not enough places where you can find THR1VE or something like THR1VE.

So, to answer your question, I think you’ve got a few options. You’ve got … most salad operators will have a range of salads that don’t include the added pasta and the added grains. And I’m not terribly concerned about gluten-free grains as long as I know that … you know, it’s such a difficult question to answer diplomatically, but I’ll give you a version.

So, most salad places will have something for you. Most of the proteins in the less expensive salad joints are not … they’re reprocessed proteins. So, they’re reconstructed proteins.

So, they’re by no means great and there tends to be sugar and gluten snuck into those products. It gives them better form and it gives them better preservation and what not. But it’s not going to kill you, once in a while.

With respect to the Japanese operators, if you go for sashimi you’re pretty safe. Be conscious with the rice, as I mentioned before. But again, I’m not anti-rice by any stretch, but I don’t want table sugar added to my rice. So, I probably tend to avoid it in most of the Japanese operators. Unless they can tell me, and I believe them, that they’re not adding sugar to their rice. But that’s sticky rice. Traditionally prepared, they don’t use sugar. They use a specific kind of rice. But in most food operators there is sugar added to it.

Mexican operators, if you go without the bread, without the corn chips, without the processed carbs. And again, I’m persuaded that lentils are not the end of the world and beans aren’t the end of the world.

I’ve read a whole bunch of interesting stuff on that recently, particularly after Mark Sisson came out at the THR1VE Me Conference in March and said that he was reading a lot of evidence that legumes in small amounts occasionally can actually be beneficial to gut flora and so on and so forth.

Guy Lawrence: Yeah. Absolutely.

Josh Sparks: So, Mexican operators, if you go for kind of the beans and the guac and the salsa and the meats, maybe skip the rice if you’re having the beans. You probably don’t need a double hit. But maybe you do, if you just worked out.

So, what I do is I look those operators with brands that I trust. I prefer to feel that there’s some integrity in the supply chain. And to a certain extent I find, and it’s a terrible term, but the idea that it’s reassuringly expensive is not always true, but if you go to some of those really sort of dirty café, you know, greasy spoon type operators and you can get a bacon and egg roll for three bucks. Not that I have the roll anyway. But you can pretty well be sure that that bacon and that egg is not going to live up to your standards. It’s probably not the sort that you would have at home.

So, I prefer probably going to the more premium ends of the operators in the food court. Taking my; you mentioned the kebob operator, so in a pinch you can get on a plate, you can get the meat and you can get the salad and you can ask for extra salad, now I normally put some avocado on it and just skip the bread.

Now, I wouldn’t do that unless there was no alternative. But I think that’s a hell of a lot better than having a burger or a XX 0:26:09.000 dirty pieXX or whatever.

So, I think it’s more about … for me the simple rule is, it’s more about what you take out and if you can remove the processed sugars and the processed carbs as much as possible, then you’re going to be left with something that is relatively benign, if you are indulging in it occasionally.

Stuart Cooke: Yup.

Josh Sparks: If you’re having it every day, then you’ve probably got to take it a little bit further and say, “Well, if this is processed chicken, what did they process it with? If this is reconstructed chicken, what else did they put into it? What oils have they used in this salad dressing? What oils do they cook in?”

But you’re getting down to some lower dimension returns on that stuff. It makes a ton of sense if you’re doing it every day. So, if you’re doing it every meal, but if you’re doing it once every two weeks because you’re stuck in an airport and you’ve got no alternative, I would say don’t sweat it.

Guy Lawrence: A hundred percent. Yeah.

Stuart Cooke: Exactly.

Josh Sparks: There’s also all that stuff about hermetic stressors right? Which I’m just fascinated by and the idea that you can go too clean and all the stuff that Robb Wolf has done around Special Forces.

They go back to base. They eat 100 percent strictly extremely clean, because they’re allowed to. And they’re cooking for themselves and they’re eating off-base. They’re not eating in the cafeteria, etc., etc.

They then go on to deployment and they’ve got to eat these MRAs that are just horrendous. Because they’re packaged for stability and shelf life, not for the kind of nutritional profile that we would look for. And these guys are getting really sick for the first two days on deployment. And if you’re sent out on some sort of Special Forces mission, you don’t want to spend two days over the toilet when you just landed in enemy territory or whatever.

So, the idea is to … I think, don’t sweat the occasional indulgence. And don’t sweat the occasional toxin, you know, in strict sort of paleo/primal sense. But eat clean as much as you can. And then don’t worry about it too much. If you find yourself stuck eating a salad that’s probably used vegetable oil and they’ve added sugar to the dressing, I say don’t sweat it too much.

Stuart Cooke: I think so and also you can switch on stress hormones by sweating it too much.

Josh Sparks: Yeah.

Stuart Cooke: And seriously that can be just as harmful as the food that you eat.

Josh Sparks: That’s so true.

Guy Lawrence: Do you … you talked about the other cafes and food courts, right? And their owners putting sugar in the rice and they’re using different oils. Do you think they’re even aware that they’re doing things that could be damaging to health? Or do you think it just not even on their radar and it’s just purely business perspective and they just think they’re doing the right thing?

Josh Sparks: Yeah. It’s a really good question. I don’t think … I don’t think … I would love to think that there is no malice involved.

Guy Lawrence: Yeah.

Josh Sparks: You know, I think it is a genuine desire to please customers and maximize sales. And most of these guys, certainly the big brands, have done blind taste testing and they know that customers prefer high sugar.

Now, the customer doesn’t know that rice “A” has no sugar and therefore is going to taste very bland on its own and rice “B” has added sugar. They just know that rice “B” tastes a whole lot better and, “I’m not quite sure why, but it’s great!”

So, I think they’re doing this testing and it’s revealing that there’s a certain level of sugar … these days we’re so detuned; our tastes is so detuned to sugar now, because it’s everywhere, Certain level of sugar is almost necessary, particularly if the food is otherwise rather bland.

And then in terms of oil, I mean, we spend a fortune on oils. Oils for most of our competitors are … it’s a rounding item. They’re getting 20 liters for $8 or less. Fifteen liters for $15 and these are industrial oils that are mass produced and, we know, problematic for a whole bunch reasons.

So, that’s not a taste issue. Because the average consumer, once its mixed up and it’s cooked and it’s got a sauce on it on and a side, you can’t tell whether it’s canola oil or whether its macadamia oil at that point. Most of us can’t, you know. The truth is, we just can’t tell.

However, my competitors have got an extra 4 percent in gross margin, because they spent a lot less on oil.

Stuart Cooke: Yeah.

So, I think that there’s two decisions being made here. One is around taste and the other one is around the economics.

Australia’s such a high-cost market for what we do and our rents are near world highest. Our food costs a near world highest. And our hourly rates are the highest in the world for causal workers.

So, there’s a real scramble on to work out, well, how do we make this thing profitable? And when you’ve got something like oil costing 10 times as much, it’s an easy decision I think for a lot of operators. But I don’t think it’s malice. I think it’s pleasing customers and survival.

Guy Lawrence: Yeah.. I wonder if they’re actually, genuinely aware. It’s the brands I get frustrated with, because obviously, like you said, the paleo movement and primal and health are more on people’s radars now and we’re seeing more health brands coming onto the market. But then I’m looking at what they’re selling and I’m like, “ugh!” They’re just, they know they aren’t doing the right thing right here.

Josh Sparks: Yeah.

Guy Lawrence: That’s where it can get frustrating.

Josh Sparks: It is frustrating and I think, you know, on the flip side I guess, Guy, it’s capitalism, right? And that is what a large percentage of the market wants.

It’s like McDonald’s, when they first started doing salads, they don’t sell any salads, it just makes you feel better about walking into McDonald’s. So, you’ll tell your friends that you went to get the salad, but they end up buying a cheeseburger.

So, I think that there is … most people think that they want health, until they’re given the choice at the counter.

Stuart Cooke: Yeah.

Josh Sparks: And so, some of our competitors feel, competitors broadly defined, have a really good salad offer, for example, but they also do sandwiches on this incredibly thick ciabatta bread. It ends up being about 70 percent processed carbohydrates.

And you see it all the time. Like, people get up to the counter and that thing being toasted, that sandwich being toasted that smells amazing or you can have the healthy salad and willpower seems to come off.

So, I think there’s always going to be a percentage of the market that says they want to be healthy but don’t really mean it. But what we’re trying to do is encourage those that say they want to be healthy and actually, genuinely want to be healthy and are prepared to make decisions on that basis. We want to give them something that they trust that there’s been real effort into creating a meal and auditing the supply change around it.

Stuart Cooke: Got it.

Josh Sparks: But it is frustrating for us, because we’re being undercut by … you know, we are not the cheapest source of calories in the food court. We don’t use the processed crappy food that is cheap. Processed carbs are cheap, right?

Guy Lawrence: Oh, yeah.

Josh Sparks: So, it’s frustrating for us when someone slaps a whole bunch of nice images of seasonal food across a poster and splashes: “This season’s local produce. Healthy this. Healthy that.” And we know that 79/80 percent of their salad is processed food.

It is frustrating, but at the same time I think it fires us up. Like it makes us … it puts a bit of fire in our belly, because it means that we’ve got to get smarter about how we’re communicating. That not only are we healthy, but there is a follow-up question and please ask us, because we’d love to tell you. We’re going to get smarter and smarter in that conversation.

Guy Lawrence: Yeah. Brilliant

Stuart Cooke: Excellent.

Now, when I was younger, much younger than I am now, going through college. I worked in England for a very large supermarket chain. And I used to do the evening shift. So, you know, we’d get rid of the customers and we’d tidy up and we’d attend to waste.

So, food wastage, it was unreal. Now, I’m talking big supermarket chain. So, it was Sainsbury’s. I don’t know whether you’re familiar with that brand.

Josh Sparks: Yeah.

Stuart Cooke: So, I worked on the produce, the produce section, and occasionally the bakery. And every night we would just fill up probably three or four of these huge wheely bins of donuts and cakes and pies and pastries and all this kind of wonderful fruit, that just kind of past its cosmetic expiry date.

At the time, being a young guy, we used to eat donuts and you know, “You can eat a couple of donuts, guys, before you throw them.” And that was awesome, at the time. But it did open my eyes to: boy that is huge, huge, huge amounts of waste and on a global scale, as well.

Now, I was listening to a podcast the other day about food wastage with you guys and I thought you had some really neat policies. So, I wondered it you could share that with our audience, please.

Josh Sparks: Why sure. So, thanks for asking and I completely agree with you. It’s just I find it horrendous to think about the amount of waste.

So, what we do is twofold. One: we minimize what; we’re incredibly focused on developing systems and processes to minimize our waste. So, we’ve actually engaged a bunch of consultants and we’ve developed a system in-house that, they call them “build to’s” and this is all new to me, right? Because this is not fashion terminology.

So, there’s sort of “build to’s” each day in terms of the amount of stock that’s being prepared. And it’s based on a history of sales. Like-for-like sales.

So, Thursday’s today. What did we do last Thursday? What did we do Thursday before? It’s summer. It’s winter. It’s sunny. It’s not sunny. There’s a bunch of variables that we look at and really dial in what’s been what’s being prepped.

Typically that means we actually run out towards the end of the lunch rush and we’re normally open for another couple of hours beyond that. So, if that happens and that’s the ideal, after the lunch rush we actually prep to order. So, it means you order what takes takes two and a half to three minutes; that is our objective. It will take four to five minutes, but if you’re happy to wait that, you know, mid-afternoon, then it means that we don’t have any waste in those key products at all.

Now, having said that, we’re very rarely perfect, because the day’s never predictable and it’s extremely rare that we aren’t left with something in some ingredients.

So, we’ve got certain things right. We under cooked, we under cut some and then we did too much of others.

So, then we work with OzHarvest and they’re basically a group that collects food on a day-to-day basis, from a bunch of food operators actually, and provide them to the homeless.

So, our raw ingredients end up going into the raw ingredients for things like soup kitchens, to prepare their own food. And our prepped, ready-to-go food, is literally just given as a meal to the homeless.

You know, I had this very funny interaction not long ago, I guess it was about a year ago, in our store at Martin Place in Sydney, there used to … it’s not anymore, it’s just been refurbished … there used to be a little bench just outside the store.

I used to do all my meetings there, because we still don’t have an office, like I’m doing this from home, you know, we’re a small business. So, I was kind of using this as my desk. And I was meeting with my general manager and this guy came over, he was obviously homeless. I mean, he had an old sleeping bag around him. He had the big beard and the crazy hair. He looked like he was sleeping rough and he was clearly coming to me. Like he was making a beeline for me. Like, “What have I done to you?”

And so I’m sort of looking at him coming over and he goes, “Hey, hey, hey …” and I was wearing this THR1VE t-shirt … “Hey, are you Mr. THR1VE?” And I went, “Ah, I guess.” and he goes … am I allowed to swear on this podcast?

180nutrition_quiz_blog_post_button

Guy Lawrence: Yeah, go for it.

Josh Sparks: He goes, “I fucking love your food. It’s the best food.” Why that’s awesome!

Stuart Cooke: Wow.

Josh Sparks: I said, “I’m glad you enjoy it. Come back anytime.”

And it was just one of those moments. Because what’s happens is he’s getting one of the meals that’s got the THR1VE branding on it, so he knew it was from us. It just made me realize that you kind of set up these relationships, but you’re not always sure that it makes it to the end user exactly how you anticipate it might. But that was just a nice little moment and I think what OzHarvest does is fantastic.

And these days we don’t do as much prepped foods as we used to. We used to do salads that we made just before lunch rush. So if you’re in a hurry, you point at it in the fridge and we’d give it to you and you’d be good to go. But we moved away from that, because we wanted to give customers more choice in terms of how they build up the bowl.

So, we don’t have the level of giveaways we used to. So, OzHarvest, unfortunately are not getting as much from us as they used to. But we still provide them with any waste that we do have at the end of the day.

Guy Lawrence: Yeah. Sounds fantastic.

Stuart Cooke: It’s still a fantastic initiative. And just so you know, we’ve got quite a large station wagon, so if you need a hand transporting any of that food wastage, we’ll happily fill up our car with that and drive into the sunset with that. Don’t worry about that. Just say the word.

Josh Sparks: I may take you up on that.

Guy Lawrence: Mate, just a quick question. If anyone is listening to this is new to, say, “clean eating” and they walked into your THR1VE café today and go, “Right. I want to order a dish.” What would you recommend them?

Josh Sparks: OK.

Guy Lawrence: Somebody starting out.

Josh Sparks: Great question. Great question. And should we define “clean eating?” Should we define …

Guy Lawrence: Yeah. Go, yes.

Josh Sparks: So, for us; again the follow-up question thing; for us “clean eating” is about no processed foods. So, it’s no added sugar. No gluten-containing grains. It’s no chemicals, preservatives, etc., etc.

So, that’s how we define “clean eating.” It’s not strictly paleo. It’s not strictly primal. It’s certainly inspired by those protocols. But “clean eating” for us is about eliminating processed foods, added sugars, bad oils as well, and any gluten-containing grains. So, that’s how we define it.

So, what we typically do with someone who’s brand new to this way of eating or this way of living, we suggest something that is very familiar. And I have actually have this really strict brief that in our environment; a food court it’s not a niche healthy café in Bondi or XX0:40:19.000 Byron Bay or Neustadt, or the Mornington PeninsulaXX.

It is a high-traffic mainstream environment and we have to have food that sounds and looks familiar and comforting. We’ve just taken the effort of pulling out the bad stuff. So, most of our menu, I would say, hopefully would look and feel pretty approachable and unintimidating.

But our bestseller is our Lemon and Herb Pesto Chicken. Which is just a chicken breast that’s been butterflied, grilled. We make our own pesto. So, we use olive oil, we don’t add sugar to it, etc., etc. We do add a little Parmesan, because I’m not anal about dairy. So, it’s a really nice fresh pesto. We use roasted peppers.

And that will all sit on a bed of whatever veggies or gluten-free grains you want. But I’d suggest you do it on our zoodles, which are … literally it’s just a zucchini that’s been spiralized. It’s not cooked, it’s just … it looks like … it sort of looks like pasta, but it’s raw zucchini. It’s awesome.

Guy Lawrence: I love it.

Josh Sparks: And I do it a half zoodles base and then I’m really into a kind of seasonal grains thing at the moment, because like everyone, I feel like I’m not eating enough grains. So, I do half zoodles on the base, half seasonal grains and I do a side of avocado; maybe a side of broccoli. And depending on what you get, that’s going to cost you anything between, sort of, $12 and $16; depending on how hungry you are and how large each portion you want it to be.

So, that’s kind of a really nice, familiar lunch/dinner. It’s the kind of thing you would see on lots of café menus and lots of restaurant menus and lots of people make it at home.

So, I would recommend something pretty simple like that to start off with.

Guy Lawrence: Perfect. You’re making me hungry.

Stuart Cooke: I am very hungry as well. And good tip as well on your zoodle. Because I had always … well when I say “always,” I’ve experimented with zucchini pasta and for me I’ve always boiled ,,, I’ve kind of boiled it too long and always ended up with a really sloppy mess.

Josh Sparks: Right.

Stuart Cooke: And I’ve been really disappointed. I’m not looking forward to the next one. So, you just do that raw, do you?

Josh Sparks: We do it raw. Yeah.

Stuart Cooke: Right.

Josh Sparks: Because the other, I’m sure you guys read all the same research as well, when I talk about diversity of vegetables, most of us don’t have enough. And then in terms of diversity of preparation, most of us get stuck on a prep step. So, we like steaming or we like roasting or we like frying or whatever. Everything that I read suggests that we should have a mix of a whole huge variety of veggies and a huge variety of prep, including raw. And I realized outside of salad leaves and salad greens I never eat a lot of raw veggies.

So, it’s a way, and I don’t want to say the entire business is built around my selfish desire for raw veggies, but it seems like those zoodles were a good idea and they’re selling very well.

Guy Lawrence: Yeah. Great. Well, they say variety is the spice of life, mate. That’s for sure.

Josh Sparks: Exactly. Exactly.

Stuart Cooke: That’s beautiful. That’s so deep, Guy. I’m really moved by that.

Guy Lawrence: He’s bagged me twice all ready on this podcast. I’m sure I’ll …

Stuart Cooke: I just can’t help it. Sorry. It’s the beard, the beard. Have you noticed he’s got a beard now?

Josh Sparks: He’s rocking it. It’s very masculine.

Guy Lawrence: It’s very hip, I reckon.

Stuart Cooke: He’s going ancestral.

Josh Sparks: And when he does go shirtless, it’s going to be sort of hipster meets paleo.

Guy Lawrence: Exactly. I’m getting in theme for this podcast. That’s all it was. It was for you, Josh. It was for you.

Stuart Cooke: Thanks a lot.

Josh Sparks: Thank you.

Stuart Cooke: So, I’m going to steal another question, Guy.

Guy Lawrence: Why not, you bagged me twice.

Stuart Cooke: So, paleo, Josh. So, paleo’s all over the media right now. It’s getting some great press. Good. Bad. Indifferent. Has this particular message affected you in any way?

Josh Sparks: Yeah, it has. So, I think that there’s two things I would say. First of all I think … further the point I made earlier, it’s great that paleo is even appearing in the press. Just like it’s great that health is now appearing in the food court and to the extent it’s inspiring a dialogue, and at times a well-researched and intelligent dialogue, then obviously I applaud it. I think that’s a fantastic thing.

Stuart Cooke: Yup.

Josh Sparks: On the flip side, because the media deals primarily in sound bites and research takes time and to give them their credit, they work in very short-form media these days, I mean, everything’s a Tweet, basically, in whatever format it’s coming.

I don’t think we’re getting the benefit of a lot of the nuance around what is paleo, what is primal, what’s ancestral health, and I think it’s as a subset of that, people tend to hang onto certain aspects of it that appear dogmatic or prescriptive and I think most people, me included, don’t like being told what to do.

So, I think the backlash that we’re seeing is a natural human response to the perception, you know, real or imagined, that we as a community are coming out and scolding and lecturing people and telling them how bad they are and how better they could be if only they were as purist as we are.

Now, I don’t work that way. I know you guys don’t work that way. But the perception is that we as a community are inflexible, we’re dogmatic and we’re prescriptive. And I think that’s something we need to be very, very focused on countering. Because the reality is, that as Mark Sisson keeps saying; as Robb Wolf keeps saying, as Chris Kresser keeps saying, there is no one paleolithic diet. It’s a template. It’s a template. And there are paleolithic communities that have nothing but meat, primarily fat and protein, there are paleolithic communities that have 16 to 17 percent from their carbs … 16 to 17 percent of their calories from carbs, now, ancient carbs, but carbs.

So, when we’re coming out and saying, for example, “paleo is low-carb,” not only is that historically completely inaccurate, it also fails to recognize that there’s a huge swath of population that are interested in paleo. And they run from skinny weightlifting boys through to, you know, obese Type 2 diabetes, syndrome “X” men and women in their 40s, people who train intensely with weights, people who like going for a walk; obviously completely different need for carbohydrate.

So, I think that it’s a great thing, but it’s a double-edged sword. I think it’s a great thing, but the over-simplification of it I think personally has definitely led to some rather challenging conversations between me and customers and me and the press.

Stuart Cooke: Yeah.

Josh Sparks: But also our business has taken … it took a knock when it was really intensely fervently being debated. We noticed that certainly salads and certain products came off. Thankfully they’ve gone back up again. But I think it’s a consequence of over-simplification and the perception of dogma, I think.

Guy Lawrence: Yeah.

Josh Sparks: So, this sort of conversation is what I love, because we can put it in its rightful context. Rather than saying, “paleo is this and paleo is that. And you’re not allowed to do this and you’re not allowed to do that.” Which just instantly gets people’s back up. And what you end up doing … I know it’s a long-winded answer … but what you end up doing in that sort of environment is preaching to the converted.

And if we got into this, because I know I did and I know you guys did, because we genuinely want to help other people, I mean, I certainly didn’t get into it for the money. I should have stayed in what I was doing instead. It’s a grand way to not make a lot of money. But we got into it because we genuinely want to help people.

Now, if that’s the belief and there’s real authenticity and integrity around that, we have to reach people that aren’t already converted and that are probably going to be a little bit resistant to the message. And to go back to my fashion days for a second, because it’s a stupid analogy, but I think you’ll understand what I mean.

You know, you have catwalk pieces that are gorgeous and expensive and no one really wears.

Stuart Cooke: Right.

Josh Sparks: They end up on the backs of celebrities and they end up in magazines. But they attract attention and they spark interest. But they’re way too intimidating to the average consumer.

Guy Lawrence: Yeah.

Josh Sparks: So, the average consumer, you’ve got to provide a bridge and that bridge is something like a XX 0:48:22.000 t-shirt brand or a dinner brand or a swimwear brandXX or whatever. They come in; they experience the brand; they get excited about it and hopefully they work their way up the ladder.

Now, that may sound like a stupid analogy, but I think we’ve got to a certain extent a analogous situation here where we bombard people with the pointy end of the stick, you know, the last 5 percent, this is all we want to debate the first 95 percent.

If we had people just decide they wanted to step over that bridge with us and we soften the message just a little bit and say, “Look, if you’re not ready to give up bread and you show no signs whatsoever of gluten intolerance, well then, let’s try to get you on an organic salad XX 0:49:00.000 or oatsXX it’s naturally a lot lower in gluten, and let’s just start by giving up the sugar and giving up these horrible oils that you use for cooking and deep frying.”

And then notice some changes, and this is what Sarah Wilson done so brilliantly.

Guy Lawrence: She’s done brilliantly, yeah.

Josh Sparks: Start the journey with sugar. And that is naturally going to … you’re going to see profound change in how you look, feel and perform. And if you’re a curious person and you’re interested in furthering the journey, then you ask, “Well, what’s next and what’s next?”

The opposite is what I think some in our community are doing, which is coming out and saying, “You either do all of this or you do nothing.”

Stuart Cooke: Yeah.

Josh Sparks: And if you don’t subscribe hook, line and sinker, to everything in this book or everything on this website or whatever, then you’re not worthy and you’re not truly one of us. And I think that is; that’s great if you’re trying to build a small club. It’s not great if you’re trying to change the world, because we need to bring as many people with us as we possibly can.

And just recognizing that not everyone is as ready for the hardcore message, softening it a little bit, I think you’re going to bring a lot more people with you and that’s going to have a much bigger impact.

Guy Lawrence: Yeah, mate. Great answer, man. Absolutely. Couldn’t agree more.

I’m just looking at the time. I’m aware that the time’s getting on, right? So, I want to just touch on a couple of questions and then we do some wrap-up questions to finish …

Josh Sparks: Cool.

Guy Lawrence: … which is always fun.

But, one thing that I was really intrigued to know and I just want to bring on the podcast. I think people listening to this might not appreciate the effort; almost you could say the entrepreneurship of what you do and stress and everything else that’s going on. You’re a busy boy. You’re doing wonderful things. You’re very successful. How do you keep that work/life balance? Any tips? Like, what do you do?

Josh Sparks: That’s a great question and I would say that … well, first of all I live with my Creative Director, so I’m romantically involved with my Creative Director, Steph, so I don’t know whether I’ve pulled off work/life balance rightly there. Truthfully, I mean, taking about THR1VE every night at dinner is not work /life balance.

But you know what we do, what Steph and I do, what we encourage everyone in the business to do, is make time to train. So there’s this … no matter what’s going on, it’s in the diary and I don’t train every day or anything like that. I train every second day. So it’s three or four times a week, depending on the week. That’s always locked in.

I try to get sun every day. Even if it’s a crappy day, I just sit outside for a while. You know, 10, 20 minutes over lunch.

I started meditating, which I am absolutely rubbish at. The whole “still the mind” thing, I don’t know if that’s ever going to be possible, but I kind of love that too, that I’m really rubbish at it and I’m getting better at it so slowly. It’s going to be a lifetime thing for me and I’ll probably still never get there. So, I’m finding that really helpful.

But in terms of … so you know Keegan, right?

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Josh Sparks: Keegan Smith, who we all know and love. I think the guy is genius in many ways. He’s got; he started to focus on one specific area, but I think he’s a very clever guy. And he said to me once; we were talking about stress and he sent me a follow-up note. And he said, “Look, I could tell you were really stressed. I can tell you’re really busy.”

And there was a point earlier on, I mean, not that it’s not stressful now, but it was early on, we were running out of cash. The stores weren’t yet profitable and there was a very real possibility that it just wasn’t going to work. We were selling food and we had a group of customers that loved us, but we just didn’t have enough of them.

And so, I remember meeting him and sort of sharing with him a little bit, “Look, I think someday this is going to be an amazing business, but oh my God it’s incredibly difficult right now.” And he sort of empathized with me.

Anyway, he sent an email later and he said, “Josh, the thing with stress, you’ve got to decide whether the stress relates to your life’s purpose or not. And if it relates to your life’s purpose, then not only do you not resist it, you embrace it. Because that’s exactly what you need to make you harder, stronger, fitter, faster, you know … blah, blah, blah. It’s a hormetic stress. But if it doesn’t relate to your life’s purpose, you have to be ruthless about eliminating it. Just get it out of your life.”

So, a negative person, a negative relationship, some kind of partnership or some sort of hobby or something that isn’t serving you any more, you eliminate it.

Guy Lawrence: Great.

Josh Sparks: And I think that’s … it’s probably not balanced as such, but I’ve really taken his advice to heart and I’ve become a lot less social. Like, if I’m social now, it’s because it’s something I really want to do and it’s people I really care about and they mean a lot to me. I’m not going out through the opening of an envelope or because someone’s throwing a party or whatever.

So, I’m really focused on spending quality time at home with Steph and with the kids. Prioritizing in training. Prioritizing in good eating. Mediation. All that kind of stuff.

But then also recognizing that some days are going to be incredibly stressful, because I’ve chosen to do something that is challenging and I can’t blame anyone else for that. And so, I need to embrace it and work out, “OK, why am I feeling stressed?” Really get underneath the skin of the challenge and how are we going to take this to the next level.

So, I mean, I know I’m skipping ahead to talk about something you often talk about with your guests around favorite books.

Guy Lawrence: Yup.

Josh Sparks: But just on this stress point. A book called “Antifragile.” Have you ever heard of that?

Guy Lawrence: I’ve heard of it.

Stuart Cooke: I have heard of it, yes.

Guy Lawrence: Who’s the author?

Josh Sparks: Nassim Taleb.

Guy Lawrence: OK.

180nutrition_quiz_blog_post_button

Josh Sparks: So, his surname is: Taleb. And his first name: Nassim. He wrote “The Black Swan.” His background is from … he was a quantitative trader. He made a lot of money out of quant trading on the markets and he’s now basically a fulltime philosopher.

But anyway, the whole “Antifragile” book is written on the idea that systems, be they natural systems; be they the human cellular system; be they economic structures or political structures or whatever. All rely on a certain amount of stress to thrive.

Guy Lawrence: Yup.

Josh Sparks: Got to get the THR1VE word in there again.

Guy Lawrence: Again. We’ve got to make it three by the end of the podcast, mate.

Josh Sparks: Yeah. Yeah.

Not only; there’s a difference between being robust or resilient and being anti-fragile. Robust and resilient means that you absorb the stress and try to maintain stasis. His idea around anti-fragility is that stress makes you stronger.

So, say, for example, you go out and train with weights. All right? And the short term, if we took your blood after doing German volumetric training squats, 10 sets of 10 squats, your bloodwork would be horrendous. And if we showed that do a doctor and didn’t tell them that you’d done 10 rounds of 10 reps on heavy squats, they would probably want to hospitalize you. Your stress markers would be out of control. You’d be showing a whole bunch of damage at the cellular level. Cortisol would be slamming through the roof. Etcetera etcetera.

But next time you come into the gym, provided that you have the right nutrition and adequate amount of rest, you’re going to be stronger.
So, that’s a short-term stress that makes you stronger and more capable of coping with the same stress next time. Everyone understands the weight training analogy, right? But I think Keegan’s point, at least the way I interpret it, is that it’s the same with emotional/intellectual stress as well. If you don’t have at, at least in a way that’s something that you can cope with and doesn’t put you in the ground, and it relates to something that you consider really important, then surely you can overcome it. That stress that seemed completely unmanageable before, we’re good to go and we’re ready to move on to the next level.

So, I know that’s a really long-winded way of answering the question, but…

Guy Lawrence: No, that’s fantastic, and a great analogy. And I know Tony Robbins goes on about exactly the same thing, and he gets you to draw like a stick man on a piece of paper with a circle around it, you know. And that circle is your comfort zone.

And we very rarely go to the edge of that. But he encourages that you go up against it and you push it, but you don’t step outside. So, your stress muscles are being built and then that circle slowly gets bigger and bigger and then as years go by you don’t realize it but you’ve grown tremendously through actual stress. But you only want to take on what you can cope with.

Josh Sparks: Yeah, exactly. You won’t know until you’ve taken it on. And you know that old saying about “bite off more than you can chew and chew like hell.” I think is a part of that with me as well, where I think that, you know, it’s an other terrible cliché but an accurate one. And you guys might relate to this. But if you knew everything about what you were currently doing before you started, you probably wouldn’t have started it, right?

Stuart Cooke: Oh, my God. No way.

Josh Sparks: But you are. And you’re doing really well. You guys are killing it here. You’re moving into the States. And you’ve got a fantastic product. I think you’ve got best-in-class product. And you’re taking it to the world.
So, you know, you wouldn’t have done that if you knew everything. And that’s why sometimes I think it’s better to just leap. You trust your gut. Your intuition says this is gonna work. You know it’s gonna be difficult. But you can probably figure it out along the way. So, just go for it.

Guy Lawrence: I often joke sometimes that being naïve has been my best friend in some respects, because if you have no idea and sometimes you just jump, you just figure it out and then you learn along the way.
Josh Sparks: For sure. And if you don’t; if; the worst-case scenario is that you start again. This is not life-and-death stuff, right? This is about, whether it’s business or a relationship or sport or trying to do a PB in the gym or whatever it is, if you fail, OK. Well, pick yourself up and go give it another shot. I mean, why would you not want to do that?

Stuart Cooke: Exactly right. And life’s lessons, right? You learn from each mistake you make, which makes you stronger or a better person moving forward.

Josh Sparks: I totally agree. It doesn’t make it feel great at the time, always. But it’s the only way to live.

Stuart Cooke: Oh, look, no. I love that. Everything that we do, albeit negative, I want to know: Well, what can I learn from this? What can I do different next time?

Guy Lawrence: And another great tip, I think it was Meredith Loring, when we asked her, she came on the show, and she said, well, the best thing she’s realized is only focus and set goals that are within your control. Like, don’t try and control the uncontrollable and just let it roll and then things will come in time. And she said once she had that shift in the headspace…

Because we think about this with the USA at the moment, it’s probably the biggest decision we’ve ever made to move into an American market. And, you know, I could seriously lose sleep over this if I chose to. But it’s beyond my control, so with Stu and I we just meet up and we just focus on the things that we know we can do, we can control, and the rest is up to fate, to a degree. You do your best and then the rest is just see what happens.

Josh Sparks: Yeah, absolutely. Yeah. And give yourself the time and the space to figure out along the way. You know, you don’t set yourself crazy goals where you’ve got to conquer the entire market in 12 weeks.

Guy Lawrence: Exactly. Patience has been…

Josh Sparks: Yeah, it’s a tricky one.

Guy Lawrence: It’s massive. It’s everything, almost, to a degree, and then you just, “OK. Let it go.”

But we’ve got a couple of wrap-up questions. I reckon we should just shoot into them. One was the books. So, what books have greatly influenced or make an impact in your life. Are there any others on top of Antifragile?

Josh Sparks: There’s tons.

Guy Lawrence: Give us three.

Josh Sparks: OK. So, OK, this is a little bit off the reservation but Fear and Loathing in Las Vegas. I read that as a teen and it blew my mind and I think it’s done that generations of guys and gals. And I think probably what I found most entertaining about it was the guy was just such a; there was no rule that he wasn’t comfortable breaking. And of course it’s fictionalized and of course there was an obsessive amount of drug and alcohol abuse going on. So, his particular vehicles for demonstrating his willingness to rebel, we don’t necessarily recommend to all your listeners. But the idea that he was just out to have the adventure of a lifetime and didn’t care what the rules were, I think at a pivotal age to me… Because I was pretty conservative. I was very much; I followed the rules and I was a very good student and all that kind of stuff. And I just did a 180 in my thinking: “Hold on a second. Maybe I don’t have to follow the path that’s been laid out for me. Maybe there’s another way to go about this.”

So, though I hate to recommend it because it’s full of massive powdered drug use, it’s actually a really good book from the perspective of: Let’s think about this differently. Don’t necessarily follow the example, but let’s think differently.

I think the other book that I’d say, apart from all the paleo and primal ones; your audience will be very familiar with those ones. I think Robb’s book; Robb Wolf’s book and Mark Sisson’s book had a huge influence on me.

I think Tim Ferriss is underrated by a lot of people in the paleo and primal community. But I think his work has probably had a greater influence over me in more areas. Because he touches on business and he touches on relationships and he touches on sex and a whole bunch of stuff that the paleo and primal crowd tend to ignore a little bit. And they shouldn’t because they talk about lifestyle but they tend to write primarily about food. So, I found Tim Ferriss’s stuff really good.

The other thing that had a huge impact on me, I went to a Zen school. I lived in London for five years after graduating from uni, and I went to a Zen school very sporadically and it was just, I guess, my first attempt to meditate, really. I heard about this school. And it was in Covent Garden, which you guys obviously know well, and it was this crazy little place where you just sat around and nothing happened. And my first few times, I was like, “What are we going to do? We do we start?” And they were: “It’s done now. You’re finished.”

But there’s a book called “Zen Mind, Beginner’s Mind” that I read at the time and the idea is that for all of us to try to acquire a beginner’s mind. There’s a quote in there that in the expert’s mind there are very few possibilities. In the beginner’s mind, it’s unlimited, right? So, the smarter we get and the more we know, the more narrow and dogmatic we tend to become. And the whole idea is let go of all that and try to reacquire a beginner’s mind. Come to things fresh with an open mind. And you see things that you otherwise would have missed. So, I thought was a fantastic book.

Guy Lawrence: Yeah, that’s an awesome message. Our beliefs shape so many of our judgments moving forward, and you’ve got to avoid that, for sure. Fantastic.

Josh Sparks: You mentioned Tony Robbins before, and I think that Tony Robbins; I went to all his courses. So, when I was living in London, I did the three-day Unleash Your Power. And then I went to Hawaii and did; I can’t remember what it’s called.

Guy Lawerence: Date with Destiny? Did you do that one?

Josh Sparks: Yes. Date with Destiny on the Gold Coast. And one in Hawaii, and I can’t remember, and Financial Mastery I did in Sydney. So, I certainly did them all over the place.

But his stuff is awesome. And it sounds kind of; I don’t know if Hunter S. Thompson and Tony Robbins have ever been mentioned in the same sentence before, from Fear and Loathing in Las Vegas to Unleash Your Power. But in their own way, they both challenge us to think differently. To think more creatively and to free your mind.

Guy Lawrence: Yeah, “Awaken the Giant Within” had a huge impact on me; that book itself. And I’ve been to a couple of his seminars as well, yeah.

Josh Sparks: He’s here in a few weeks, I think.

Guy Lawrence: We should get him on the podcast, Stu. I’m sure he’ll come on.

XX1:04:27.000
Josh Sparks: I think we’re busy, Guy.

Guy Lawrence: Yeah, I’m confident of him.

Stuart Cooke: It would be a good get.XX

Guy Lawrence: So, last follow-up question, Josh. What’s the best piece of advice you’ve ever been given?

Josh Sparks: Oh, man. I think, wow, you know what? I didn’t expect this one so this is a good surprise wrap-up question.

Guy Lawrence: You’ve had a lot to say up until now and now he’s stumped.

Josh Sparks: Just talk amongst yourselves.

Guy Lawrence: Have you got any fashion tips for Stu?

Stuart Cooke: Don’t hang around with you, mate. Well, maybe that’s the best fashion tip. I just need to hang around with you and suddenly I look hugely fashionable.

Josh Sparks: You guys can keep doing this. This is good.

You know, it’s such a cliché but I think probably my mom. And when I was debating what to do and whether or not I should get out of fashion and do what I really wanted to do, she said, as mothers do, she said: You know your own heart and you’ve got to follow your heart. And it’s so cliché. And I know it’s on a million different Hallmark cards. But when it comes from someone you really respect, who knows you inside-out and backwards and says, “You do know what to do, so just go and do it,” I think that was the best piece of advice I’ve ever had.

Stuart Cooke: Perfect. I thought you were gonna say that your mum told you to eat your greens and that’s how you got where you are today.

Josh Sparks: She did say that as well. That was the second sentence.

Guy Lawrence: So, what’s next for you, mate? You got anything coming up in the pipeline?

Josh Sparks: Yeah, we do. A bit like you guys, we’re looking overseas. But not just yet. We’ve decided after much contemplation, we’ve registered the trademark all over the world, and we bought the trademark in the U.S. But after much thinking about it, we’re going to focus on doing another six to 10 stores in Australia first and just really kind of dial in the model.

So, another six to 10 stores in Australia, we’ve got three lined up in the next 12 months. We might do four; I think probably three. Every four months feels about right. Which feels fast to me, but it’s incredibly slow, as I understand, in our industry. They want you to do 10, 20 a year, franchise, and do all that kind of stuff. And I just want to focus on doing our own stores and getting them right and help seed this conversation that we’ve been talking about: trying to get the follow-up questions asked, trying to get a more nuanced, intelligent conversation around what we do and what you guys do, in our whole community.
So, I think rather than rushing off too soon, because retail takes time to build out, wholesaling, what you are doing, you can grow a little bit faster. I think just focusing on Australia for the next 12 to 24 months. But then I would love to take what we’re doing overseas.

And there’s a raging debate amongst a whole bunch of people who I respect whether that should be U.S. or whether it should be Asia. But some kind of off-shore opportunity. Because the Australian market, ultimately, it’s finite. It’s not huge. And it’s very high-cost for what we do.

So, if we took our exact business model anywhere else in the world, it would instantly be meaningfully profitable because the costs are lower.

Guy Lawrence: Wow.

Josh Sparks: So, I think that’s an exciting opportunity. Because at one point I need to pay everyone back, right?

Guy Lawrence: Just keep borrowing, mate. Just keep borrowing. Just roll with it.

Josh Sparks: The investors want a return at some point. So, I think they have been very supportive of my vision, which is great. But in Australia it’s very difficult to do what we’re doing and make it meaningful for investors.
Australia’s a great place to prove a model and prove a brand. It’s a very difficult place to build a small business. Which is why Australia’s full of these massive XX1:08:14.000 shop places? The cost base is so high.XX

But I love doing it here, and I’d happily do it here forever. But I think to really maximize the impact we want to make, which is the “heart” stuff, and return a meaningful number to my investors who have placed so much faith in what we’re doing, which is sort of the “head” part, going overseas at some point makes sense.

Guy Lawrence: Yeah, cool. And, mate, I mean, you have been super successful so far. It’s a fantastic brand and I have no doubt moving forward that you’ll be successful wherever you heart leads you to in those endeavours.

Josh Sparks: Thank you very much. I appreciate it.

Guy Lawrence: For anyone listening to this; obviously they might not be near a THR1VE café but they might like to find out more about you and what you do, where’s the best place to send them?

Josh Sparks: Probably the website, which is Thr1ve.me. Thr1ve with a 1, dot me. And Instagram, which is Thr1ve. Our social media, which is done Steph, my partner, obviously I’m a little bit biased. I think she’s brilliant. So, there’s a really good level, I think, of understanding around what we do that is conveyed through social media.

We’re re-launching our blog. We just sort of got to busy doing the store, so we haven’t really spent enough time on the blog. We’re gonna re-launch that in a few weeks. And in the meantime, there’s some good information on the website as well.

But if you can’t get into a store, the best way to get a sense of what we do is to buy 180 products and read the books that we are talking about and get involved in the community. Because what we’re doing is really, or trying to, hopefully, with some degree of success, distilling a message that we’re all sharing and presenting it in our specific environment, which is the food court and fast-casual restaurant environment.

But you guys can sell over the internet. I can’t send a bowl over the web, unfortunately. But you guys can send protein all over the place.
So, you know, get involved with what you’re doing, which obviously they already are, because they’re watching this podcast. But enjoying your products, reading up on the books, getting involved in the community, trying to spread the word like we discussed in a way that really attracts the unconverted and perhaps those who are a little bit intimidated.

And when they do eventually get to a THR1VE, it’s gonna feel like coming home.

Guy Lawrence: Yeah, awesome, mate. Awesome. And we’ll link to the show notes. And just before I say goodbye, I’m going to ask you, you can give me a very quick answer, because we didn’t get to talk about it: Is Mark Sisson coming back to Australia?

Josh Sparks: I certainly hope so. We are not doing THR1VE Me in 2016. We’re going to do it every two years. It turned into a; it was such a massive exercise. I mean, you guys were there. It was great, but it was huge.

Guy Lawrence: It was awesome.

Josh Sparks: I’m really looking forward to doing it again, and Mark’s keen to come back. So, I think realistically for us it will be 2017.

Guy Lawrence: Brilliant. And, yeah, we got to spend some time with Mark and he’s a super nice guy, but also exceptionally fit and walks his talk.

Josh Sparks: Exactly. It’s all about authenticity and integrity.

Guy Lawrence: Yeah, yeah. And you need to go and see him once. Like, you need to be there. Awesome. Something to look forward to.

Josh Sparks: Yeah, great. Well, I hope you guys are back. We certainly want you there.

Guy Lawrence: Oh, we’ll be there, mate. Definitely.

Awesome, Josh. Look, thank you so much for your time today. I have no doubt everyone’s gonna get a great deal out of this podcast.

Josh Sparks: Thanks. I really appreciate it.

Stuart Cooke: Thanks, Josh.

180nutrition_quiz_blog_post_button

Why Some People Lose Weight Quicker Than Others… With Jonathan Bailor

The above video is 2:50 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Guy: If you’ve been following us and our podcasts for a while, you’ll probably be aware that we believe every ‘body’ is different when it comes to weight loss, diets, health and even exercise! I think the short clip above is gold when it comes to having a greater understanding of our bodies and why some people will lose weight quicker than others.

Jonathan Bailor & the calorie myth

Our fantastic guest today is the very lively Jonathan Bailor. Jonathan is the author of the NYT best selling book; The Calorie Myth.

He exposes the fundamental flaw upon which the diet industry has been built: the “eat less + exercise more = weight loss” equation simply doesn’t add up.

In this revolutionary work informed by over 1,300 studies and the new science of fat loss, food, and fitness, Bailor shows us how eating more—of the right kinds of foods—and exercising less—but at a higher intensity—is actually the key to burning fat, healing our hormones, boosting metabolism, and creating long-term weight loss.

Full Interview: How to Eat More, Exercise Less, Lose Weight & Live Better

In This Episode:

downloaditunesListen to Stitcher

  • Why counting calories is outdated and is not the best approach to long-term health
  • Why the body acts like ‘kitchen sink’ & should be the first thing to address weight loss
  • How to eat more & exercise less for better health
  • Jonathan’s favourite & most influential books:
    Antifragile by  Nassim Nicholas Taleb
    - The 7 Habits of Highly Effective People by Stephen Covey
    - How to Win Friends & Influence People by Dale Carnegie
  • And much much more…

Get More Of Jonathan Bailor:

Leave a Comment

Full Transcript

Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to today’s Health Sessions. So, today we’ve got a fantastic guest lined up for you. I know I say that every week, but that’s okay anyway, because we like to think they’re fantastic anyway.

He is an internationally recognized wellness expert who specializes in using modern science and technology to simplify health. I know we certainly want to simplify health with our message.

Our special guest today is Jonathan Bailor and he’s collaborated now with top scientists for more than 10 years to analyze and apply over 1300 studies, which led him to write; which became a New York Times bestselling book called “The Calorie Myth” which came out, I think, at the beginning of 2014.

Now, “The Calorie Myth” comes with the slogan, “How to Eat More, Exercise Less, Lose Weight and Live Better.” And I think after all the years that I’ve been doing this, this certainly is a message that I like to push as well.

It was great to get Jonathan on today to share his wisdom that he’s learned. And of course it’s, you know, the quality of the food, not the quantity. I certainly don’t count calories any more, that’s for sure, and that’s a big message.

But also, on top of that, what Jonathan shares with us is that high-quality foods balance the hormones that regulate our metabolism and what’s behind that. He has a great analogy as well where he talks about the body’s regulatory system becoming, inverted commas, “clogged.” And it prevents us from burning those extra calories and actually, you know, the body running at its full efficiency.

So, we get sucked into it and he shares some fantastic bits of wisdom with us for today’s show. So, I have no doubt you’re going to get lots out of it.

I also did some mathematics yesterday. Yes, I do get a calculator out every now and then and worked out that somewhere in the world every four minutes, at the moment, somebody’s listening to a 180 Nutrition podcast.

I thought that was actually pretty cool and thought I’d share that with you. It keeps inspiring me and spurring me on to do these podcasts more and I truly want to try to get into the top five on iTunes here in Australia, at least, in the health and wellness section by the end of this year.

And the reality is, the only way I can do that is with your help. All you need to do is subscribe, hit the five-star and leave us a small review if you’re genuinely enjoying these podcasts and they’re making a big difference to your life.

I’ve always pushed for podcasts. They’ve made a huge impact on my life over the years and it’s certainly something I love doing and strive to do even more and continue to get this message out there and simply reach as many people as possible in the way we do it.

So, if you could take two minutes and do those things for us, it would be greatly appreciated.

Anyway, let’s go on to Jonathan Bailor and you’re going to thoroughly enjoy this. Thanks.

Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hey, Stu.

Stuart Cooke: Hello, mate.

Guy Lawrence: And our awesome guest today is Jonathan Bailor. Jonathan, welcome to the show.

Jonathan Bailor: Hey, guys. Thanks for having me.

Guy Lawrence: That’s fantastic, mate. We found over the years that this topic of counting calories, weight loss, even exercise, has a great deal of confusion. So, we’re looking forward to getting some clarity and pearls of wisdom from you today for our audience. So …

Jonathan Bailor: Well, I hope I provide as much wisdom as I can.

Guy Lawrence: That’s appreciated, mate.

So, the way we start the show is, would you mind just sharing a little bit about, you know, background, what you do and why we’re excited to have you on the show? Because I know you’ll do a much better job than me in doing that.

Jonathan Bailor: Yeah. I know we’re limited on time, so I’ll give you the short version, because I could give you a very long version.

My journey actually started when I was very small. I’m talking 3 years old. If you go to my website, SaneSolution.com and you check out the backstory, you’ll actually see photos that confirm that I was really into eating and exercising and trying to become a Superman even when I was really, really, really young.

So, I grew up as a naturally thin person. I still am a naturally thin person. And don’t hate me; this is going to come full-circle and turn out to be a good thing. But I wanted to get bigger. I wanted to be like my very athletic older brother.

So, I became a personal trainer over at Bally Total Fitness here in the States and that’s the way I paid my way through college. During that time period, I had a painful experience that then changed the trajectory of my life moving forward.

So, while I was a trainer, this was during my late teens, early 20s, I was eating and I’m not exaggerating, 6,000 calories per day in an effort to try to get bigger. Like we sometimes forget that there are people who want to gain weight and can’t do that.

But while I was doing that, I was training predominately mothers and grandmothers who I was telling to eat 1200 calories per day and we were all trying really hard. I was trying really, really hard to gain weight and I knew I was eating 6,000 calories per day.

These were partners at law firms and MDs and they weren’t stupid people. They weren’t lazy people. They were really; really smart, brilliant, capable people. And I saw their food journals. I knew they were eating 1200 calories per day and they weren’t losing weight.

And I was stuck with this reality, which is, “Hey, I’m a homosapien. We’re all homosapiens. How is it that I can eat 6,000 calories per day, try my hardest and not gain weight? And these people, same species, can eat 1200 calories per day, exercise more than I’m exercising and not lose weight.

So, that then caused me to quit being a trainer, because I felt I was a failure, because I was. I couldn’t even reach my own goals. And it set me on this journey, which got us where we are today.

Which was 15 years of deep, deep, deep, deep academic research with top doctors and researchers at the Harvard Medical School, Johns Hopkins, UCLA, like 1300 studies, New York Times bestselling book, USA Today bestselling book, blah, blah, blah, blah blah … to answer the one question, which is: Why is it that some people can eat a whole lot of calories and not gain weight and other people eat very few calories and not lose weight? What’s going on there?

Guy Lawrence: Yeah. There you go and I got to say, Stu is exactly that person you just described.

Stuart Cooke: I am that person. I’ve done the whole 6,000 calories a day thing for two weeks. I did it as a self-experiment when we were on holiday and I really wanted to put on a little bit of size and I lost a kilo and a half. It just goes to show that we’re all very, very different biological machines.

I had a question for you, Jonathan, because over the course the weekend I went with my family and we visited some markets and when I in the queue I was kind of listening to the lady behind me queuing up pay to get in and I heard her tell her partner, “I can only eat 500 calories today and so, I don’t want to be naughty.” And I thought, “Boy, that’s not a huge amount.”

So, I’m just, you know, kind of crazy, but how did we in up counting calories?

Jonathan Bailor: Well, starting back in, at least in the States, so in the States in the late ’70s there was a bunch of government documents that came out that said …Well, first they thought that we were unhealthy back then.

So, they thought we were unhealthy back then, oh boy. We thought we’re just horribly, like orders of magnitude worse since then. And some of guidance was to eat less and exercise more and also to change the composition of what we were eating. Specifically to eat less fat and to eat more carbohydrate and anything as long as it was low in fat. And the way they simplified this message for everybody, was to introduce the concept of a calorie into the mainstream.

It’s hard to imagine right now, but prior to the 1980s or so; I mean, in the ’70s even exercise was thought of kind of some weird fringe thing, right. It wasn’t this popular thing that everyone did. In fact, my mother tells me a story… My mother’s not that old; she’s in her late 60s, that when she went to University she was not actually even allowed in the gym. It was thought of as bad; unhealthy for women to exercise.

So anyway, starting in the late 1970s the concept of the calorie and the concept of exercise entered the mainstream and we were told that we just need to eat less and exercise more. So, exercise more is why exercise got introduced and eat less was just … okay, eat less, what’s that mean? It means eat less calories.

Stuart Cooke: Right.

Jonathan Bailor: So, we stopped talking about food and we started talking about calories and just telling people, “Hey look, all you have to do is eat fewer calories and exercise more and all your problems will go away.” And if you just, you know, for whatever reason and we can talk about that, since then everything’s gotten worse.

So, clearly that doesn’t work. We can debate why it doesn’t work, but the guidance to just eat less and exercise more has not worked.

Guy Lawrence: There you go. Do you think that the message is changing? I mean, if you still walk in the gymnasium, I don’t know what it’s like in the States, but is everyone still counting their calories and on a kind of exercise-diet program?

Jonathan Bailor: It’s changing. So, the exercise isn’t really changing. People still think they need to exercise more and more and more. In fact, with things like Fitbit and all the tracking tools, it’s actually getting worse.

But the eating, I think, we are, actually I know we are, statistically seeing things like Weight Watchers and calorie counting is thought of a little bit as last generation.

Stuart Cooke: Right.

Jonathan Bailor: And new generation is much more … if you think about the things that have garnered headlines recently. There’s things like veganism, Paleo, Atkins, South Beach. And while those are all very different, they do share one thing in common and that’s change what your eating, not how much your eating.

Guy Lawrence: Yeah. It’s so important. I remember, Jonathan, a couple of years ago stumbling across your video “Slim Is Simple.” And I remember sharing it to our audience, but you had an analogy of the kitchen sink, which we thought was spot on. Would you mind sharing that analogy with us, please?

180nutrition_quiz_blog_post_button

Jonathan Bailor: Sure. The reason that the “calories in/calories out” equation, which again it’s not that that doesn’t exist, it’s just that that’s an oversimplification. The reason that stuck is because it seems intuitively correct.

It’s like, “Oh, your body works like a balance scale and if you exercise more for here, it shifts and you lose weight. Or if you eat less it shifts.” But that metaphor, while it’s intuitive, it’s wrong, and a better metaphor is to think of your body a little bit like a clogged sink.

So, when a sink is unclogged; so when a sink is working properly, when a sink is working as it’s designed to work, more water in just means more water out, right? Because the sink is designed to balance itself out.

Now, to be clear, if you dump a bucket of water in your sink, the water level may rise temporarily, but it will go down and you usually don’t dump buckets of water into your sink. That’s not how most people use their sinks.

But now, if your sink gets clogged, any amounts of water, right, you just leave your faucet running just a little bit, it will cause the water level to rise and evidently to overflow. And now you could say: Oh my God, my sink is overflowing. Here’s what I’m going to do. First, I’m never going to wash my hands again, because putting water into the sink will only make it worse. So, I’m going to put less water in, and then I’m going to dress up in Spandex and I’m going to get a teaspoon and I’m going to put on techno music and I’m just going to be like “boom, boom.” And I’m just going to bail water out of that sink for like two hours per day and I’m going to be extreme about it.

And, again, the water level will fall. But why not just unclog the sink, right? The problem isn’t that there’s too much water in the sink or that you’re not pulling enough water out of the sink. The problem is the sink has a lost its natural ability to balance itself out.

So, our body works similarly. When we eat the wrong quality of food, just like when you put the wrong quality of stuff in a sink, it gets clogged, right? Sinks don’t get clogged from using a lot of water. They get clogged from putting things other than water, other than things they’re designed to handle, in them.

So, when you put things other than food into your body, it gets clogged. And at that point more in does result in more fat stored. Whereas conventionally, more in would just result in more out or more burnt.

Guy Lawrence: Perfect.

Stuart Cooke: Perfect. That is beautiful. No, I love that and it was such a visual message when we saw it. It just made perfect sense.

So, where do most people get it wrong then, when trying to lose weight? I guess one, you know, not understanding the analogy of how everything works together. But if you could offer a couple of kind of golden nuggets of information, what would they be?

Jonathan Bailor: The first and most important is that, it’s not their fault. Because the experts have given them incorrect information, right? So, if we were told, and this seems crazy, but it actually happened; if we told that smoking wasn’t bad for us and then we all got lung cancer, is that our fault? Smoking is delightful, I guess, I’ve never smoked. But people who smoke seem to really like it and if you were told it wasn’t bad for you, you’d do it, right?

So, up until this point, especially if you’re over 25, you’ve been told you need to count calories. You need to eat less and you need to exercise more. And chances are you’ve done that.

Let’s be very clear. You’ve lost weight. We’ve all lost weight. The issue is you haven’t been able to keep it off.

The reason you haven’t been able to keep it off is because you’re sort of fighting against that clogged system, rather than unclogging it itself.

So, the first piece of wisdom, yes, wisdom, I would tell people is that if you want a different result, you have to take a different approach and it’s not your fault.

And a different approach is so much simpler. It’s what every single person ever did prior to the obesity epidemic. Which is, eat stuff, eat food, like actual food when you’re hungry, stop when you’re full, and just move your body.

Stuart Cooke: Wow. You mean real food?

Jonathan Bailor: Real food.

Stuart Cooke: No plastic food? Packaged food?

Guy Lawrence: Now, you’ve touched on a point there, because so many people have unknowingly got it wrong and they’re genuinely out there trying to do the best they can, what they perceive to be a healthy approach. And that is one really frustrating thing.

You know, can you touch on a little bit as well for us regarding hormones and how they can affect weight? Because I think that’s a real strong topic as well.

Jonathan Bailor: It’s very important and it actually relates back to the “just eat real food” message as well.

So, I want to … I’m going to address hormones and I also want to address the “just eat real food” message.

So, important distinction here: One is, prior to the obesity epidemic people just ate real food, but all they ever ate was just real food. So, I want to make a distinction between someone who’s never been hormonally clogged, continuing to just eat real food, and someone who is hormonally clogged now, who needs to first unclog and then move forward. Right?

So, that’s sort of really important. Because if you took someone … say you have a person who’s 250 pounds and is diabetic and you say, “Just eat real food,” and they take that to mean, “I’m going to get 60 percent of my calories from white potatoes.”

Like, white potatoes are real food. They’re found directly in nature and they have nutrients in them, but we have to actually heal the body first and that requires a little bit more nuance than “just eat real food.”

So, the value that I try to bring to the table is taking sort of common sense wisdom, which is do what we did prior to having the problem with really rigorous modern science. To pair those together and to say that “just eat real food” actually isn’t enough guidance.

Because when you understand hormones, you understand that there are certain types of real food that are a lot more hormonally beneficial than other types of real food and based on your hormonal state, we need to adapt that. And also just from a common sense perspective for … like tobacco is real and found in nature, but it doesn’t mean it’s good for you.

So, we’ve got to take the “just eat real food” guidance, then we need to understand our hormones. We need to understand our neurobiology. We need to understand our gut biology. Then we need to refine down the best real foods to heal our hormones.

Guy Lawrence: There you go.

Stuart Cooke: Perfect. Okay. So, has anyone from a kind of regional and cultural perspective, has anyone got it right in terms of their diets or the way that they have always been eating? And I’m thinking, like, Mediterranean diet for instance, something along those lines.

Jonathan Bailor: A lot of the debate that takes place on the internet is, you know, like, “What’s best? Like high carb/low carb, all this, like, which types of real food should you eat?”

Now, again this depends on your goals. It depends on your starting point. So, one thing we can’t argue with is results.

So, there are tribes that eat a super high-fat diet, have always eaten a super high fat diet and are radically healthier than the average westerner. There are tribes that eat a very a high carbohydrate diet and have always eaten a very high carbohydrate diet and are very, very healthy.

There is no culture anywhere, ever, that has eaten a 40 to 60 percent refined nonsense diet, which is what most Americans eat, that is healthy.

So, what we need to do is sort of focus less on, I think, what one way is right and what we can focus on and with a lot more confidence, is what is wrong. Like, it’s way easier to disprove something than it is to prove something.

So, I don’t know if we’ll ever know the perfect human diet. Just like I don’t think we’ll ever know the perfect outfit a person could wear. I don’t think one exists. I think it’s contextually dependent.

But I do think we know what we should not be eating and if we can just get rid of that stuff, we’d be good to go.

Guy Lawrence: Yeah. A question popped in there, So, with everything we’ve covered so far, right, if somebody’s listening to this and they might be late 30s, early 40s and they’ve neglected their health and they’ve got to a situation in life where they’re overweight. They’re behind the eight ball a bit. They’re realizing that, “Oh shit. My kitchen sink is blocked and all these diets I’m doing is not working and I’m frustrated. I’m just over it all.” That’s all great.

What would your advice be? Where would you sort of start chipping away with that? What would be the first protocol? And they’re probably exercising every day too.

Jonathan Bailor: From a food perspective it’s very, very simple and that’s where the SANE framework comes in to play.

So, SANE is the name of my brand. But it’s also … it was just, you know, I don’t know if God or some higher power had this planned out all along, but eight years into my research I was trying to figure out; okay it’s all about high quality. We get that. It’s about quality not quantity.

And then I noticed that there were these four factors in the research, which helps to determine … like, you ask someone on the street, “Hey, what’s a high quality food?” They’re like, “I don’t know.” If they’re a vegetarian they give you a much different answer than if they’re Paleo, right?

So, how do you actually, scientifically, objectively determine the quality of a food? And then once you can answer that question, I can then tell you, “Step 1 is eat these. Step 2 is eat these.”
So, let me unpack that really quick.

So, SANE is an acronym fortuitously for the four factors that determine the quality of a food.

So, the S stands for Satiety. This is how quickly a food fills you up and how long it keeps you full. So, you know, like, soda you can drink 600 calories of soda and it does nothing to satisfy you. In fact, it actually makes you hungrier, right? So, there’s low satiety.

The A is Aggression. Where the hormonal impact a food has, so glycemic index, glycemic load, things like that.

N is Nutrition. So, the amount of nutrients, essential nutrients: vitamins, minerals, amino acids, fatty acids, you get it per calorie.

And then E is Efficiency or how easily your body could store the given calorie as fat.

So, for example, protein is very, very difficult for your body to store as fat. It’s not an energy source. It’s a structural component. So, if you ate just way too much protein, all sorts of chemical processes would have to happen in your body before that could even be stored as body fat. So, it’s very inefficient. That’s why higher protein diets often result in weight loss.

Anyway, so now we just have to say, these are four scientifically proven and scientifically measurable factors. And we can just stack foods, right? We can say which foods are the most satisfying, unaggressive, nutritious and inefficient.

And when we do that, here’s the coolest thing; here’s where it all comes together beautifully. So, the most rigorous science in the world and common sense come together.

So, the most satisfying, unaggressive, nutritious and inefficient foods on the planet are, drum roll please: non-starchy vegetables, right? So vegetables you could eat raw.

Stuart Cooke: Right.

Jonathan Bailor: You don’t have to eat them raw, but you could. So, corn and potatoes, you can’t eat them raw. They’re not vegetables. They’re starches.

So, the first thing I’d say is, 10-plus servings of non-starchy vegetables every time you’re eating. Non-starchy vegetables. Non-starchy vegetables. Non-starchy vegetables.

Next on the list is nutrient-dense protein. So, these are humanely raised animals. Also certain forms of dairy products that are low in sugar, such as Greek yogurt or cottage cheese.

Then next on the list or in terms of volume of what you’re eating are whole food fats. So, these are things that get the majority of their calories from fat, but are whole foods. So, eggs, nuts, seeds, avocados, things like that.

And then finally, low-fructose fruits. So, not all fruits are of equivalent goodness. For example, blueberries have a lot more vitamins and minerals and radically less sugar than something like grapes.

So, I would tell them, “Here’s your four steps. In order, you eat: non-starchy vegetables, nutrient-dense protein, whole food fats, low-fructose fruits.”

Fine anybody on the planet who’s doing that and has done that and isn’t free of diabetes and obesity and I will be shocked.

Guy Lawrence: There you go.

Stuart Cooke: I like it. I like it simple. So, I’m guessing then that foods that really don’t adhere to any of those quantities would be insane to eat, right?

Jonathan Bailor: That’s exactly right. They’re insane. And there’s actually three factors I forgot to mention.

So, if you don’t want to remember satiety, aggression, nutrition and efficiency, you can remember three things, which are a little bit simpler, and that is: water, fiber and protein.

So, sane foods are high in water. They’re high in fiber. They’re high in protein. Insane foods are low in those things.

So, for example, processed foods. If you notice, they’re all dry. So, cookies, cakes, crackers, pies, you put them in a blender you get a powder. You don’t get something liquidy. They’re low in fiber and they’re low in protein.

Stuart Cooke: Perfect.

Guy Lawrence: So, with all that said, right, Jonathan, what did you have for breakfast this morning?

Jonathan Bailor: I had a green smoothie. So, green smoothies are God’s gift to humanity. And I also had a, believe it or not, some SANE ice cream.

Guy Lawrence: There you go.

Stuart Cooke: What is SANE ice cream?

Jonathan Bailor: What is SANE ice cream? Yes. So, it’s a combination of coconut. So just shredded, unsweetened coconut. Chia seeds, some clean whey protein powder, cinnamon, guar gum, vanilla extract.

Guy Lawrence: Sounds good.

Jonathan Bailor: Some stevia and I freeze it and then I thaw it for two hours. Throw it in the blender and I eat it.

Stuart Cooke: Fantastic. That sounds awesome.

So, we got a tiny bit of time left. I just wanted to touch on exercise for you. Given that everything you told us about the way the hormones interact with our body and the way that we look and feel: running shoes or kettle bells? So, what do you think?

Jonathan Bailor: Oh my goodness. I’m going to offend some people here. I’m going say neither.

Stuart Cooke: Right.

Jonathan Bailor: So, kettle bells are certainly preferable to running shoes, but I think we can do even better. And remember that my message is targeted at, let’s say, the average American and if you hand the average American a kettle bell, all they’re going to do is hurt themselves.

Guy Lawrence: Uh-huh.

Stuart Cooke: Right.

Jonathan Bailor: So, it’s not that kettle bells are bad, it’s that kettle bells are probably like Step 6.

Stuart Cooke: Yeah.

Jonathan Bailor: So, Step 1 would be … I want people to focus on doing very heavy resistance training, very slowly. And the “very slowly” is very important, because the quickest way to derail your fitness efforts is to hurt yourself and to try to do too much too soon.

So, instead of trying to do more running, you would do less, but way higher resistance and way slower weight training.

Guy Lawrence: Yeah.

Stuart Cooke: Perfect. And across the board: male, female, everyone?

Jonathan Bailor: Yeah. And in fact, I would say, even more so for females, simply because they have heard the opposite message for so long. I mean, since the ’50s, guys have been told to left weights. Women have been told the exact opposite. And women, especially given the hormonal changes that take place in women’s bodies, like post-menopause and after having given birth to children, the hormonal therapy that heavy resistance training can have on a woman’s body is fantastic.

Guy Lawrence: Yeah. You know you’re spot on, because I worked as a fitness trainer for many years and the biggest mistake I would see is people who haven’t done anything for three or six months and they get all motivated and then they come in and they go hard and then the next thing you know, after a week later, they’re just out of there. They couldn’t just turn up, slow it down and then create a progression as each week goes by.

Jonathan Bailor: Yeah, and Guy and Stuart, can I add one thing that I think is going to be really helpful for your audience, because it’s been really helpful for me?

Guy Lawrence: Yeah. Go for it. I’m not in the way.

Stuart Cooke: Yeah.

Jonathan Bailor: Not at all. I’m looking at my camera but not at your faces.

So, there’s a … one of the most influential books that I’ve ever read in my entire life, easily, is a book called “Antifragile” and I can’t pronounce the guy’s name. It’s like Taleb is his last name. Anyway, he makes a point in the book that oftentimes the longer something has been around, the more likely it is to be true or good and the more likely it is to continue into the future.

So, for example, these sort of cutting; these new forms of exercise, like how often do we see something new that comes around and then next year it’s gone?

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Jonathan Bailor: Whereas, like, squats, pushups, shoulder press, chest press, like these six physical movements; like move heavy things in the basic way your body is designed to move, that’s been around for a long time. It works for a really long time. Anyone who actually knows anything about building a world-class physique will tell you that their workout routine revolves around squats, bench press, dead lifts, pull-ups, shoulder press and basically those five exercises.

So, just anytime, whether you heard something new fancy… blah, blah, blah. Get the basics done really, really well and you’ll achieve fantastic results.

Guy Lawrence: There you go. And that was “Antifragile” was it?

Jonathan Bailor: Yes.

Guy Lawrence: The book?

Jonathan Bailor: Yeah.

Guy Lawrence: Okay. We’ll link it in the show, one of us. That’s great.

Stuart Cooke: Wow. No, that’s good information. I’m just thinking about you, Guy, with your new passion for Zumba. How that fits in?

Guy Lawrence: Don’t tell anyone. Yeah.

Stuart Cooke: No, exactly.

So, I wonder whether you could tell us a little bit about your book, “The Calorie Myth” because I’ve been reading a little bit about it and it sounds quite exciting. So, could you share that, please?

Jonathan Bailor: Yeah. It’s the culmination of 13-plus years of research, distilled down into, really, three sections. The first is we bust the three; like, none of this is going to make sense unless you can free yourself of three myths.

And the first myth is you have consciously count calories. That’s a myth.

Stuart Cooke: Yeah.

Jonathan Bailor: I prove that definitively in the book. The second is that a calorie is a calorie. So, we disprove that definitively in the book. And the third is that calories are all that matter and that’s where hormones come into play. We disprove that in the book.

Then we talk about how all these myths, which we, I mean like, disprove, disprove in the first part of the book. Like now, “That’s crazy!” Well, how did we come to believe that anyway?

And then the third part of the book we introduce the solution. So, the new quality-focused eating and exercise and then also introduce you to SaneSolution.com, which is my company,

And also people read “The Calorie Myth” and they say, “Okay, that’s great. You’ve blown my mind. You’ve stripped away everything I thought I knew about eating and exercise. So, now what do I do?” And we provide meal plans, tools, resources, all kinds of fun stuff like that on sanesolution.com to help you live that new lifestyle.

Guy Lawrence: Perfect.

Stuart Cooke: Perfect. Excellent.

Guy Lawrence: It’s all well and good, and that’s the one thing we see, right? It’s all well and good understanding this message: “Yes, and I’ve got to change” but actually implementing it on a daily basis, moving forward is quite a; can be quite a challenge and certainly support is needed. Yeah, we’ll certainly link back to that as well, Jonathan. That sounds awesome.

So, mate, we’ve got a couple of wrap up questions we ask on the show.

Jonathan Bailor: Sure.

Guy Lawrence: First one is, what’s the best piece of advice you’ve ever been given? And this normally stumps everyone.

Stuart Cooke: We’ve got him, Guy. We’ve got him.

Jonathan Bailor: Uh-oh. This is the first one that popped into my mind. So, it’s from my mom and it’s, “If you have to think about it, the answer is no.” So, if you debating whether or not something’s good or bad, it’s bad. Because that’s your brain trying to tell you, “You know better.”

Guy Lawrence: Yeah.

Stuart Cooke: That’s good. That does resonate with us actually.

Guy Lawrence: Yeah. Excellent. One more, mate, and you touched on it earlier about a book. Is there any books that spring to mind that have influenced you over the years that you want to share with the audience?

Jonathan Bailor: Oh, absolutely. In fact, I could give you the numbered list right off the top of my head. So, the most influential book I’ve ever read is the “Seven Habits of Highly Effective People” by Stephen Covey.

Guy Lawrence: Yeah.

Jonathan Bailor: Without question. Also high on the list is, “How to Win Friends and Influence People” by Dale Carnegie.

Guy Lawrence: Yeah.

Jonathan Bailor: “Antifragile” is on the list. I think, at least off the top of my head, those would be the three that most resonate right now.

Guy Lawrence: Yeah. Perfect. Excellent.

And for anyone listening to this where can they get more Jonathan Bailor?

Jonathan Bailor: Please go to: SaneSolution. So… SaneSolution, singular. Not solutions, SaneSolution. Not thesanesolution. Not thesanesolutions, but SaneSolution.com.

Guy Lawrence: Brilliant. And have you got any exciting projects coming up in the future, mate, that people can look forward to in the pipeline? Any more books?

Jonathan Bailor: Oh, absolutely. Well, we’ll see on the books, right? Now we’re focused on helping people actually live this lifestyle and we’ve found that the easiest way to do that is to make real, whole, SANE food more convenient.

So, we’re reinventing the supplement world. We’re kind of replacing supplements with what we’re calling “meal enhancements” which is whole real food put into a convenience form so that you could get eight servings of the best non-starchy vegetables in the world in like 17 seconds.

It’s incredible. It’s like taking all that’s good about supplements, but moving it into the whole foods space so it’s all natural. And you can check that out at: SaneSolution.com. Just click store. It’s pretty phenomenal.

Guy Lawrence: Perfect.

Stuart Cooke: Fantastic.

Guy Lawrence: And that’s our message too. I think that the whole industry is moving that way and the sooner it does, the better.

Jonathan Bailor: And we ship to Australia.

Guy Lawrence: There you go. It’s got a long way to come, but it does get here.

Stuart Cooke: Absolutely. I’ll place my order today.

Guy Lawrence: Yeah.

Stuart Cooke: Fantastic.

Guy Lawrence: Jon, thanks so much for coming on the show, mate. That was awesome. We really value your time and I have not doubt people heaps out of that.

Jonathan Bailor: Awesome. Thanks guys.

Guy Lawrence: Good on you, Jonathan, and thank you.

Stuart Cooke: Thank you.

Guy Lawrence: Bye, bye.

180nutrition_quiz_blog_post_button

Are Grains Really The Enemy? With Abel James…

The above video is 2:38 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Are grains really the enemy? Who better a person to ask than a guy who’s interviewed hundreds of health leaders from around the world and walks his talk when it comes health and nutrition. His answer wasn’t quite what we expected! Hence why we loved it and it’s this weeks 2 minute gem.

abel james fat burning man
Abel James is the founder of ‘The Fat Burning Man’ show. A health and wellness podcast that’s hit No.1 in eight different countries on iTunes and gets over a whopping 500,000 downloads each month! It was fantastic to get the laid back Abel on the show today to share with us his own personal weight loss story, his discoveries, the trial and errors and the applied wisdom of others.

To sum up Abel James in his own words: My goal is to create a place where people can have spirited discussions and debate about issues that truly matter – not just fat loss and fitness, but ultimately health and quality of life. I also feel obligated to expose the truth about nutrition, fitness, and health so that people are no longer reliant upon deceptive marketing practices, misleading corporate propaganda, and powerful special interests that have accelerated the worldwide obesity epidemic and health crisis.

Full Interview: Lessons Learned From Becoming The Fat Burning Man


In This Episode:

downloaditunesListen to Stitcher

  • Abel’s journey from being overweight to becoming the ‘Fat Burning Man’
  • What the body building industry taught him about weight loss
  • His thoughts on grains and which ones he eats
  • How to manufacture a great nights sleep!
  • His exercise routines & eating philosophies
  • Abel’s favourite books:
    Chi Running by Danny Dreyer & Perfect Health Diet by Paul Jaminet
  • And much much more…

Get More Of Abel James:

Leave a Comment

Full Transcript

Guy Lawrence: This is Guy Lawrence of 180 Nutrition and welcome to today’s Health Sessions.

So, as you can see, if you’re watching this in video, I’m standing here at Mcmahons Pool here in Sydney, which is a pearl of a location and I quite often find myself jumping in first thing in the morning. The water is cold here in winter in Sydney, although the sun’s shining, but it’s a great way to start the day nonetheless.

abel jamesAnyway, on to today’s guest. I might be a little bit biased but I think this show today is fantastic and we’ve got an awesome guest for you. And he has a podcast himself, and I reckon he has one of the smoothest voices that is just designed for podcasts and radio, I tell ya. And that might even give you a clue already.

Stu often says I’ve got a face for radio, but I don’t know if I’ll take that as a compliment. But anyway. So, our guest today is Abel James, AKA the Fat-Burning Man. And if you are new to this podcast, definitely check it out. I’ve been listening to them for years. And Abel has had some fantastic guests on the show, as you can imagine, when you’ve been doing a podcast for over four years.

And we were really keen to get him on the show and share his experiences with us, because, you know, once you’ve interviewed that many people and some absolutely great health leaders around the world, you’re gonna pick up on what they say, their experience, and how you apply it in your own life. And we’re really keen to find out from Abel why he does, you know, because he’s covered, obviously, topics on mindset, health, nutrition, exercise, and what are the pearls of wisdom has he gone and taken over the years of experience and applied it. And some of the stuff what he doesn’t take, you know, take on board as well.

So, Abel shares all of that with us today, including his own story. Because Abel was once overweight. He’s looking a very, very fit boy at the moment, just from changing his nutrition.

So, anyway, that’s what you’re going to get out of today’s show and it’s a great one. So, it’s a pleasure to have Abel on.

And also, I ask for reviews, you know, leave us a review on iTunes if you’re enjoying the show. Subscribe, five-star it. You know, let us know where in the world you’re listening to these podcasts. I think we’re in 32 countries at the moment or maybe even more getting downloaded. So it’s pretty cool. And we always love to hear from you, so, yeah, jump on board and of course drop us an email back at 180Nutrition.com or .com.au now.

So, let’s go over to Abel. Enjoy the show.

Stuart Cooke: Guy, over to you.

Guy Lawrence: Hey, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey Stewie.

Stuart Cooke: Hello, mate.

Guy Lawrence: And our fantastic guest today is Abel James. Abel, welcome to the show.

Abel James: Thanks so much for having me.

Guy Lawrence: Now, you will have to forgive us this morning, mate. It is very early in Sydney. So, I’ve never seen Stu up at this time of the morning, I think, so it will be interesting to see how he responds.

I’m just kidding. Come on.

Yeah, look, obviously we are big fans of your podcast. It’s great to have a fellow podcaster on. And what we were curious about, just to get the ball rolling, is I guess a little bit about your journey and what got you into podcasting and what let you to that. Because you’ve been doing it awhile now.

Abel James: Yeah. Well, the podcast itself kind of comes out, or it comes somewhat naturally, because I’m a musician and have been doing that for a very long time. So, you know, I had a blog, and this was, I guess, like, four years ago when I first started Fat-Burning Man.

But before that I worked as a consultant with some companies in the food and beverage industry right after I got out of college. And so I’d actually been blogging about health for many years before that, but anonymously. My site was called Honest Abe’s Tips. And it was a picture of, like, this digitized Abe Lincoln peeking out from behind the laptop.

But then with Fat-Burning Man, I realized that when I went through my own struggles with health, basically, I got fat and old and sick in my early 20s and didn’t want to keep being that way. So I kind of turned things around and found that it was a lot easier and more straight-forward and simpler than almost anything I’d ever read had made it out to be, you know, in the fitness magazines and the media. Even some of the science.

And so I started this up and realized that, you know, if I were looking at a fitness book or a fitness blog or something like that, first thing I’d do is, like, turn around, look at who’s writing it. Like: Are these people actually living it? Are they following their own advice?

And so I figured, you know, it’s the internet. Let’s just put it all right out there. And so I came up with this ridiculous Fat-Burning Man, like superhero type thing and just wanted to make it about being positive and showing that you can be happy and healthy at the same time. Because so much of the messaging, especially then, but still now, is that you need to be hungry and miserable and punish yourself. But you really can have a more holistic approach. So, that’s what I try to do.

Guy Lawrence: Did you ever imagine the Fat-Building Man would take you on this journey to where it is today? You know, when you started.

Abel James: You know, it’s so funny. Because now it kind of sneaks up on you a little bit. You know, like, I was just out at a health food store here in Tennessee and like within five seconds of walking in, someone’s like, “Abel! Hi!” We just moved here and that just happened in, like, New Orleans, in California. And so I don’t even realize how many people are listening but I’m so glad that they are, because when I first started it was just me talking into a microphone and hoping that people would listen and trying to get this message out there that was different and still is kind of different.

Because most of the stuff you find in health, and I’ve had to learn this the hard way, is not health information. It’s marketing propaganda. You know, designed to sell you supplements, shakes, consumables. Whatever they’re selling you is usually kind of, like, disguised in something that’s information. And that information is hurting people.

So, I wanted to just be totally open about all this and say, like, “These are the things that we think might be right, but we’re probably wrong about a bunch of stuff. But that’s definitely wrong over there.”

Guy Lawrence: That’s awesome. That’s awesome.

Stuart Cooke: So, when you mentioned that in your early days you were fat and sick and things just weren’t working out for you, do you think that was particularly diet-based?

Abel James: Yes. Absolutely. Because basically what happened is I grew up, my mom is a holistic nurse practitioner and an herbalist, and I was raised eating from the back yard. And we had fish sticks and stuff like that, too, sometimes, but it was; I had a very strong education in eating naturally, from the real world, back then.

And then, for me, like every teenager who wants to prove that there’s a better world out there than the one that they came from or whatever, to pay off my loans I got this big, fancy job in consulting and I got this big, fancy insurance that came along with the consulting job. And I’m just like, “All right. I’m gonna find the best doctor and listen to his advice and take his drugs and do his thing.”

And so I did that, and it was… You know, when I first walked in, he’s like, “What is the family history?” And I said, well, you know, there’s thyroid problems, most people gain weight as they age, my grandmother has high blood pressure, blah, blah, blah, blah, blah.

They looked at my blood and they’re just, like, “OK, well, we need to put you on a low-fat diet right away.” And, you know, zero dietary cholesterol and the whole… you guys are familiar with how that works, I’m sure.

And so I got that whole spiel and I’m like, OK. Well, if that’s gonna help me live longer, help my heart be healthy, and basically guarantee that I’m doing the right thing, then let’s do it.

Except it didn’t really work out that way. You know, for the first time in my life… I was always athletic and I love fitness and just getting outside, going for hikes or runs or mountain-biking. Whatever. And so I never really had a problem with weight. And all of a sudden, it’s creeping up, and it wasn’t until my boss made fun of me for being fat that I realized that I was, like, “Oh. This is fat.”

Stuart Cooke: Yeah. “There’s a problem.”

Abel James: And I wasn’t, like, massively overweight. But if you imagine me with less muscle and 20 pounds of flab, then all of sudden you kind of look like someone who’s much older than you actually are. And certainly not thriving anymore. Not athletic.

And I always want to be the best at whatever, so I had to turn that around.

Guy Lawrence: Was there any, like, little tipping points with books or information that made you sort of go, “I’ve really got to start delving into this” and looking down that path?

Abel James: Well, yeah. For me… So, I’m pretty narrow-focused a lot of the time and my focus then, when I first got into it, it was my first job, you know. My first real in-the-workforce job. I worked with my dad growing up and in restaurants and stuff. But this was the first thing I was taking seriously. And so I just wanted to pay down my debt as quickly as I could so that I could be free to do whatever more passion-based stuff.

And then I, basically, like, a little bit at a time saw that it wasn’t working. But I had outsourced it from my own brain, you know? I had always focused on being fit and athletic and running a lot, whatever. But it kind of like got away from me, because I was working so hard doing something else that was kind of like stealing my attention. And then it wasn’t until that comment and a couple of other things happened that I was just, like, “Oh. I guess I’ve got to focus on this.”

Guy Lawrence: Yeah. Yeah.

Stuart Cooke: So, for all of our listeners, and your listeners as well, what did you focus on and what did you change?

Abel James: Well, it was interesting, because I grew up, my brother is about five years older than me, and I watched him go from… he’s a little bit obsessive and he watched Pumping Iron, the Arnold Schwarzenegger bodybuilding classic movie of the ’70s. He watched that for the first time, and I watched him over the next few months go from 155 pounds to well over 200; up to 220 of just solid, massive muscle.

So, that; it was in the back of my mind. I think sometimes you need something crazy like that. You need to see it happen in front of you before you really believe that it’s possible. You know what I mean? And so I hid that in back of my mind.

And so I always knew that you could do stuff that didn’t make any sense and it would kind of work out. And he did a lot of things that, dietary-wise, who knows what he was eating but it certainly wasn’t healthy. It was very different from the foods that we were eating.

But it was more generous with fat and protein and lower on carbs and kind of like counter to everything that I was told was healthy. And so I saw that whatever I was doing was not working. So I needed to do something different. And I was just like, well, why don’t I just flip it on its head and get some of the fats up there again and take down the carbs, take down the processed food, just kind of look at… I was looking at ketosis, cyclical ketogenic dieting that the bodybuilders were doing in the ’60s and ’70s, and it was like, you know they’re eating 26 eggs a day. Or drinking two gallons of milk a day. Or just chugging heavy cream. And getting down to 3 percent body fat. And for someone who had too much body fat, I’m like, “That’s interesting. I gotta try that.”

Stuart Cooke: Absolutely.

Guy Lawrence: It happened for us the same, because I worked with mainly people with cancer about 10 years ago and I used to do the weight-training programs for them. And it literally started from a bodybuilders’ diet. They got them on a ketogenic diet and weight-training, and that was the first time I was exposed to a high-fat diet, and back then I saw the results too. You know, it was quite remarkable, and their health, everything gets turned on its head overnight and you’re, like, “My God, I’ve got to tell the world.”

Abel James: It’s very bizarre. Because it should kill you, right? According to everything that the doctors tell you. That should just put you straight into a stretcher or a coffin or whatever.

Guy Lawrence: Absolutely.

Abel James: But oftentimes it does the opposite.

Guy Lawrence: Yeah. So, with all your guests and podcasts, there’s all these amazing people you’ve interviewed and things like that. Any pearls of wisdom that have stood out or guests that have jumped out at you? It’s probably quite a big question but…

Abel James: I look for the things that… Well, I should just say, even the people who come on my show, which are, like, curated (to a certain extent), by me, they have to go through some sort of vetting process. They love to disagree about a lot of things. And for me I just try to keep it on point, step aside. I’m not gonna be combative even if I disagree with what they’re saying. I think it’s really important to see the richness of experience in people who are getting results.

And so I look for the things that they agree about. And there are very few. But number one is that everyone should be eating more leafy green vegetables and colorful vegetables, especially the non-starchy kind. And almost everyone agrees on that. Pretty much 100 percent.

Yet, almost nobody does it. Even the people who are, like, super paleo and super healthy or whatever. They’re more, usually, obsessed with the latest gadget, pill, carb-backloading approach, like new things that… I just had Kiefer on, I have a lot of people on with kind of like new spins on whatever. And so people get obsessed with, like, the new spin instead of having a salad. Which is like… So, one of the things that I try to do is encourage people to do the simple things that we already know, because it’s really easy to ignore that.

Or, if you go and you’re paleo and you’re really excited about it and you’re getting all these results and you’re doing CrossFit and then you go and get a paleo treat or whatever from the grocery store, because now you can find those, at least in America. And, you know, all of a sudden you take down 25 grams of sugar without even realizing it. But it’s “totally paleo” because it has honey in it. Wait a second!

Stuart Cooke: Yeah, half a jar.

Abel James: That kind of goes against the whole thing. So, I try to make it simple for people and more habit-based. More like, my background’s in brain science and psychology so I try and take it from that angle where, like, you guys know: If you’re training people or if you want to achieve something in your own life, it’s not really about the information that you have as much as, are you doing it. Right? So, I really try to focus on getting people to do it, making that easier and more simple.

Guy Lawrence: Yeah. You always find you can go on these crazy paths and you always get back to basics. Just keep it very simple.

Stuart Cooke: I think those basics generally come back to how our grandparents ate as well. It’s, like, super simple, really.

Abel James: It was wonderful. Beautifully simple.

Stuart Cooke: It’s it? Yeah. It couldn’t be more simple, yet in other respects it couldn’t be more complex with all this crazy info out there.

Abel James: Especially today.

Stuart Cooke: Yeah. Totally. So, over here we had quite an interesting article that came out in the Sydney Morning Herald about grains and bread and how everybody’s becoming more resistant to gluten and they’ve got intolerances and sensitivities to everything under the sun.

In your opinion, are grains the enemy?

Abel James: That’s a great question. I think they’re one of the enemies, yes. But that’s more a function of the fact that we’re eating grains in a way that we never ate grains before than the fact that they’re grains, if that makes sense. So, what I mean by that is if you take a chicken and then breed it to have certain characteristics like having breasts so large that it topples over or breaks its legs like most of the turkeys and poultry we have and then you inject it with a bunch of antibiotics and, you know, feed it with poison and whatever else. It’s not the same chicken that our ancestors would be eating.

And if you take wheat and, over the course of time, you breed it to make sure that it’s well-adapted for transport, ready for harvest months before it would have been otherwise, and basically mutate it and change it into something that it wasn’t before, it’s not the same wheat either.

And so what we do with that wheat, for example, is then, if that weren’t bad enough, kind of like mutating this thing into something that’s bred not for your health but for basically industrial efficiency, then you throw it through all these industrial processes, like grinding it into this really, really fine powder and not allowing it to ferment on the stalk, which releases enzymes to make it digestible, and then you let it fester on a shelf and get old or whatever, but it’s so irradiated and processed that you barely notice that the food is so spoiled.

It’s not the same thing as eating wild rice like Native Americans did here, especially in the Southwest. And you can you still, though, my wife is from Arizona, so we go there quite often, you can go and get, like, Native American wild rice and eat that.

So, if you compare that to, like, Uncle Ben’s rice, a brand we have here which is basically like processed white rice, not the same thing. So, we do eat some grains, but it’s in an entirely different way than almost everyone else eats grains these days.

Stuart Cooke: Yeah, totally. No, that’s a good point. I read, a few years back, a book called Wheat Belly, and it really does kind of open the lid on the wheat industry. And, crikey, you really do think twice.

Abel James: It’s hard to get away from them.

Stuart Cooke: Very, very hard to get away from them. Unless, of course, you eat like your grandparents ate and then it’s actually a little easier to get away from… putting labels on vegetables.

Guy Lawrence: What are your thoughts on… Because I struggle with wheat and gluten and a big thing for me has been looking at food sensitivities over the years, and allergies. What are your thoughts on that? Have you personally looked into that?

Abel James: I have. It’s interesting because we don’t know how reliable it is. Especially… food allergy testing is one thing, but food sensitivity testing is quite another. And so for me, there are so many different variables but I’m trying to get better and better.

And a few years ago I had… Probably about two years ago, at this point, I remember I talked about food sensitivity on the podcast with Dave Asprey, the Bulletproof Executive guy, who just loves testing of all kinds. And so we went through various things that I was supposedly reacting to. I did the tests again about a year after that and most of the things had gone down. A couple of them stayed up. And then there was a new one, like pinto beans or something else I “highly reacted” to. Whatever.

And there were some other unfortunate ones that were, like, paleo foods. Like olives. Olive oil. And honey. From the first test. Those seemed to kind of stay elevated. And then I took it again about three, four weeks ago and I’m reactive to almost nothing now.
So, from my own personal experience, it’s been interesting to look at that because I love science, I love numbers, I love personal experimentation. And I don’t know what’s going on with that. I can say that I’m pretty happy about it, but I don’t know if it kind of like invalidates the tests that were done before. Because one of the arguments against it is that it kind of just counts the stuff you’re eating too much of anyway.

Guy Lawrence: When, like, the olive oil and honey came up on the test, did you then avoid those foods?

Abel James: I did. I avoided them, not completely, because it’s really hard to eat a salad anywhere that’s not your own home without olive oil or GMO oil or whatever else. And so basically if someone knows that you’re paleo or gluten-free or healthy-conscious, then they’re giving you honey and olive oil and… mushrooms was another one that came up.

Yeah, so, kind of bizarre things, especially considering how healthy those things are normally and how much they would be included in almost any meal that you eat out. You don’t really think about not eating something like mushrooms, right? Or olives. But once you have to look for that, it’s in everything. You can’t believe it. It’s just hard to get away from.

But, yeah, I definitely; I went from eating those things on purpose to eating less of them or basically not forcing myself to eat those foods anymore. And that seemed to do the trick.

But gluten is one that we’re not really sure if it’s the gluten itself or just the wheat being so manipulated and so low-quality that that’s hurting us. But there’s something in modern wheat that’s terrible for us. It might be the gluten. Some people are definitely allergic to it, flat out. Other people are kind of reactive to it or whatever. But I just avoid it, pretty much at all costs.

Guy Lawrence: It’s interesting. Like, Stewie, had the short straw when it came to sensitivities tests. He came up eggs, glaringly.

Abel James: Oh, no.

Stuart Cooke: One of these things. And I was loving my eggs. I’d eat two, three, four, five a day, which is great. But then I also do wonder whether worrying about the foods that you shouldn’t be eating, worrying about all these crazy diets, you know, does more hard than good. Can it actually then evoke food sensitivities because your cortisone levels are going crazy.

Abel James: Right.

Stuart Cooke: You know, it’s just insane. I’m wondering, from your perspective, how important do you think it is to try and unplug or really work on stress management as part of your kind of holistic approach to health?

Abel James: I think it’s the number one thing that people don’t really talk about. Because it’s not that sexy to say, “Sleep. Go to sleep early.”

“Don’t get stressed out. Meditate. Chill out. Take a walk. Take a vacation.” It’s really easy to say those things. But it’s like eating a salad, right? We all know that that’s exactly what we should be doing. The problem is that we’re not doing it.

And so, yeah, I mean, one of our secrets, why we “look and feel so great all the time and always have this energy” is because we go to sleep, like, way earlier than most other people. And we take flak from it sometimes.

But, at the same time, when you show up to a… So, we go to a lot of, like, health masterminds and stuff like that with a lot of the other big names in the field. Stuff like that. And I can tell you, these people are just, like, running themselves into the ground, a lot of the time. And they’re not really sleeping. They’re kind of compensating.

And we’re ready to rock, and usually, like, we’ll go out and party and hang out with all these people because it’s so much fun. We don’t really get to do it that often. And so you see just the huge tax that running; that basically doing too many things at the same time doesn’t matter who you are, what you do, if you’re in health or not, it’s beating you up and it will get the best of you at some point.

And so the really boring things that we do every day are the things that really matter. So, like, for instance, my wife and I, we wake up every morning, we do Qigong. We’ve been doing that now for a few years, I guess.

Guy Lawrence: Can you explain that?

Abel James: Qigong, or yoga, which is like tai chi, and so it’s basically fluid, kind of almost active stretching type movements. Balance and stretching. And then we meditate for, not necessarily very long, 10, 20, minutes. But we do it every single day. And we tend to wake up fairly early and we go to bed early as well. With some exceptions, but not very often.

And it’s the things that you do every day, if you’re in the habit of slumping on the couch after a hard day of work and then you have a beer or two every night, that’s a lot of beer. It compounds.

But if you, every night, you have tea or something like that or you just relax, you have a glass of water, you hang out, you relax, you slow down, you get some sleep. And then on the weekends you go out and you have too much wine or you have a few beers, totally different thing. You’ll probably get away with it, because it’s not the thing that you’re doing every day. Right? That’s the exception.

So, you have to kind of like train into yourself the right habits that are automatic that aren’t getting the best of you. And part of that is definitely tuning down the stress. Because we’re all, like, with the amount of technology that’s around us these days, we’re all totally cranked out of our minds.

Stuart Cooke: We’re plugged in, aren’t we?

Guy Lawrence. Massively.

Stuart Cooke: Do you sleep well?

Abel James: Thank you for asking. What a sweet question. I’ve been doing interviews all day and that’s the sweetest question I’ve gotten.

Stuart Cooke: This is the million dollar question.

Abel James: Yes. I didn’t used to. I used to have a lot of trouble sleeping, especially staying asleep around the morning. It was like I would wake up, it didn’t matter how late I had stayed up the night before… As a musician, my gigs would start at midnight and I’d have to play under three or something and then go to bed at 4. But I’d always wake up at 6 or 7 and again at 8:30, even if I was trying to sleep it through.

But these days, I think a lot of it has to do with how we time our carbs and starches, which is almost always in the evening. And we eat very lightly or kind of like fast most of the day and then we have a big feast at night, pretty much.

And so we have a compressed eating window. And saving the brunt of our calories and food for the evening seems to slow you down and put you in digestion mode at the right time, especially if you are staying… There are other things where we stay away from alcohol most of the time. On the weekends we go out, have some fun, whatever. But pretty much every weeknight we’re not letting that disrupt our sleep. Because science shows that there’s no getting away from it. If you drink alcohol, it’s disrupting your sleep patterns for sure.

And if you stay up certain nights really late and other nights try to go to sleep early, that messes with your clock, too. So we stay on a nice, steady clip of sleeping and waking up in the morning.

And I don’t do well on very little sleep. I’ve always know that about myself. I think it’s one of the reasons that I do well, succeed, is because it’s something I’m obsessed about. Other guys, like, as a musician, you go on tour or whatever, other guys are staying up all night. It doesn’t really seem to be a problem. It is a problem, like, if they actually looked at it, but it affects other people less than it affected me, it seems like. So, I’ve always just made that the one thing that I do. I sleep, and it’s important.

Stuart Cooke: Any particular gems or strategies or hacks that you can share with everybody right now?

Guy Lawrence: You love the sleep topic.

Stuart Cooke: Well, I, crikey… this is my topic. And I’m fanatical about sleep. But always interested in, you know, it could be the tiniest little thing that you do that makes the hugest difference, and of course sleep is the number one. You can be eating like an absolute prince, but if you don’t sleep, then you’re not recovering or restoring; all of those things.

So, any little gems that you could share with us right now to say, “These worked for me”?

Abel James: Well, I think you touched on something that’s really important. Sleep should be time for recovery. And what that means to me is that almost every day I do kind of like micro-exercise, where I’ll do five to 10 minutes of an exercise pretty much every day except for Sunday. And I put that in the morning. So, I do my exercise like first thing, gets my blood flowing, and by the end of the day I’m tired and I want to go to sleep. And so I honor that.

If you try to force it and crack work out, that’s another thing that’s really important. It’s like, I work hard but I’m almost always off of communication by, like, 7 or 8. Usually before that. I shut my laptop. I’m not checking; I don’t have notifications on my phone. That’s a pretty big one, too. Or on my computer. My email comes in; I don’t know. I have to go in and check it. I’m not having all these things that are, like, “bloop, blop, bloop,” no matter what time of day or night it is. That’s really important.
And staying away from technology in the evening is really useful. So, one of the things I do is play guitar or play piano or sing. Do something that’s right-brainish. Gets you into that flow, that relaxed state, that’s kind of sleepy and dreamy. It’s just like perfect timing to kind of lead you into going to sleep.

Stuart Cooke: Yeah, right. Perfect.

180nutrition_quiz_blog_post_button

Guy Lawrence: What kind of… Just touch on exercise. What kind of philosophies do you abide by, then? What do you incorporate in your week?

Abel James: Well, I used to run marathons.

Guy Lawrence: All right. Wow!

Abel James: I’ve always been a runner of some kind. I was never great, but I was always good. It was something I did more for meditation. I didn’t call it that back then, but I’d run outside and I’d get into this state, that the only way I can describe it, is meditative, for sure.

So, I used to do a lot of exercise. And I raced mountain bikes when I was younger and stuff. Now, I’ve found that exercise is something that I do as a habit, not as something that I kind of, like, force in there, if that makes sense.

Guy Lawrence: Yeah.

Abel James: So, at this point it’s pretty much automatic, that in the morning I’m going to be doing something.

On Mondays I do monster lifts, which isn’t anything too crazy. It’s basically just like I have a couple of dumbbells …

I always work out at home, I don’t really go to gyms, because our nearest health food store is in a different time zone. Like, we’re out here in the middle of the woods, so, I don’t really have any other choice.

So, I’ve got a couple of 52-pound dumbbells, free weights, and I use those to do squats and some dead lifts and maybe a couple of other little exercises, some presses or whatever, on Mondays.
Or I might do a kettlebell workout on that day. But every Monday I’m hitting it, I’m making myself sore, and then I’m going to go and crush a bunch of work, my worst work, I put that all on Monday.

Guy Lawrence: Yeah.

Abel James: So, it’s just one of those days, it’s just like, “All right, we’re getting it!”

And then, maybe on Tuesday, then I would do something that’s a little bit less intense, like yoga-type moves, some holds, focusing more on balance and mobility.

And then on Wednesday, I might do a very intense sprint workout. That’s what I did today. Which is, basically just like tabatas. So, you do 20 seconds on, all-out exercise that’s intense. So, I’ll do sprints or burpees. So you do that 20 seconds on, 10 seconds off. Repeat it ten times. You’re done in five minutes.

Guy Lawrence: Oh yeah.

Abel James: And if you’re not smoked by the end of it, you’re doing it wrong.

Stuart Cooke: Yeah. Right. That’s perfect.

Abel James: It’s the week, … sorry, go ahead.

Stuart Cooke: It’s just interesting, you know, there are a lot of people now kind of almost ingrained to think, “Well, I’ve got to go to the gym every day and I’ve got to stay in the gym for two hours. And I’m on that treadmill and I’m watching TV and you know, that’s me, done.”

But like you said, you can do this in five minutes. You know, I do a little kettlebell burpee workout and I can do that in about six minutes and I’m toast. Done. But yeah, massive effects on how you feel later on in the day.

Guy Lawrence: Yeah. But it’s bringing it back to making sure your sleep’s dialed in and your nutrition is dialed in.

Abel James: Right.

Guy Lawrence: And then you can spend the time enjoying your life outside of these things, instead of obsessing about them all.

Abel James: Yeah. The simple things. It’s is just kind of … get your calendar in order. Grab a hold of that thing. Shake it around a little bit, if you need to, and then put the right things in, especially in the morning. That’s, I think, from a habit point of view. It’s like, if you’re forcing yourself to go to the gym every day, for two hours, and go on a treadmill, which almost nobody likes.

Guy Lawrence: Oh yeah.

Abel James: That’s why you watch TV, because you’re so just bored. Then it’s hard to believe that that’s sustainable. It’s hard to believe that you’re going to be able to do that for the rest of your life.

It might work, kind of. But if you can’t do it for a really long time, if you don’t love to do it, you’re going to stop at some point. Then you’re going to fall off the wagon. Get out of shape. Then it’s really hard to get back in shape.

So, like, make this … if you can do your workout in six minutes, do it! I mean I’m a “health guy” or whatever and that’s exactly what I do.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah.

Abel James: I think that it’s the best to know that science supports that too, right?

Stuart Cooke: It does. Yeah, that’s right.

Abel James: I’d much rather; I like running, but to be perfectly honest, if I can do it in five minutes instead of three hours, I’m going with five minutes.

Guy Lawrence: Yeah.

Stuart Cooke: Yeah. Every time.

Guy Lawrence: I think you touched on something else as well. It’s important you’ve got to enjoy it. Just do something you love doing. I think that’s so important psychologically, as well, so you can go and do it again.

I worked in a gym for a long time and I found people who forced themselves through the door, just staying there for so long, just like a diet per se, as well. And then they would drop off at the other end and everything they gained, what they’d struggled to gain, it comes back anyway.

Abel James: And it’s heartbreaking, right?

Guy Lawrence: Ah, yeah.

Abel James: When you know what works. You know they know what works, too. But sometimes it’s just; it all goes away.

Guy Lawrence: Yup.

Abel James: It’s a bummer to see that.

Guy Lawrence: Absolutely.

So, moving on, we mentioned your book “The Wild Diet.” Can you tell us a little bit about it? Because it’s launched I’m thinking a few months now.

Abel James: Yes. Yeah. It’s been out for about a month now. It’s called “The Wild Diet” basically, because what we have in most societies now is this industrialized food system that is feeding us junk food, processed food, and junk food disguised as health food. And so a lot of people are getting burned by that.

On the other side of that, we have kind of like this wild world. The opposite of industrialized domesticated. You know, where animals, if you choose to eat them, are raised eating the diets that are natural to them in nature.

So, cows are eating grass, for example. So you eat grass-fed, pasture-raised animals.

Your getting heirloom and heritage varieties of seeds, nuts, plants, as much as you can, because those things are inherently designed by nature, generally most healthy for our bodies at this point. We’re well-adapted to eat things we’ve been eating for a long time in the form that they used to be.

And sometimes that can be hard to find. You know, like finding wheat strains, for example. Finding really traditional sourdough breads, made with an ancient variety of wheat, is something you need to try to do. You need to look for it or whatever. But it can be done.

And so, “The Wild Diet” is basically trying to … I come from the paleo world in a lot of ways. But paleo as a theme has kind of subsumed a lot of other movements.

Guy Lawrence: Yup.

Abel James: It kind of like absorbed them, right? Like the eat local movement, the low-carb movement. And so, I’m somewhere in between all these.

And one of the problems, it’s exciting but, one of the problems with like, paleo, for example, is that it’s gotten so big and so many people have heard about it, that the marketers know that it’s a hot market and so they’re starting to flood the market with a bunch of “paleo health foods.” And a lot of people are getting the wrong idea about what that means.

You can’t just go to McDonald’s and get a hamburger or three hamburgers, throw away the bun and call it paleo, right? If you’re doing it right.

So, I felt like I needed that other word that hadn’t been poisoned yet. So, I wanted to come up with “wild.”

And basically it’s just a … it’s more of a philosophy on how to eat and live than it is about some crazy dogmatic diet. It’s basically like: Here’s everything that you need to know to actually do this, in a simple fun book.

And so, I basically wrote it according to what my community and fans and followers liked and wanted to listen to and then we filled it up with some of the best recipes we’ve ever made. So …

Guy Lawrence: Good one, yeah.

Abel James: … it’s a fun book.

Guy Lawrence: But it’s a bit of a big task putting a book together I can imagine, right?

Abel James: Oh, boy. It’s the worst possible thing you can do for your health, is write a health book.

Stuart Cooke: Yeah.

So, given the fact then that you’ve got all this knowledge and you’ve put it into this book, this fantastic resource for everyone, the million-dollar question is, what have you eaten today?

Abel James: Oh, good one. So, that’s the question that I can almost not even ask on my show, because a lot of people are so embarrassed about what they actually do.

So, I started the morning with supplements. A lot of them are herbs and adaptogens, you know, like rhodiola is one of my favorites. And fermented cod liver oil I usually have in the morning, because it’s a nice little dose of fat and kind of like front-loads lot of nutrition. Vitamin D is something I take pretty much every day. So, I’ll take that in the morning as well.

And then I made myself … well, every morning I wake up, drink a big glass of water, I usually keep that going throughout the day. So, lots of hydration.

And I had … this is my sixth interview today.

Stuart Cooke: Oh, crikey.

Abel James: And I have two more after this.

Guy Lawrence: Oh, wow.

Abel James: So, on interview days I generally fast until the evening. Sometimes until the afternoon, depends if I have the time or the breaks.

So, I make myself my own, like, usually I roast the coffee about once a week, so I’ll make some French press coffee and then I’ll fill it up with a tablespoon or two of heavy cream or some sort of fat. Which gives me some interest, right? I like drinking that with my coffee and I might have some coconut oil with it or medium-chain triglycides or other fat that I put in there.

So, that’s what I had today and I’ve had, I think, two cups of coffee with probably about three tablespoons of heavy cream, pasture-raised. And then right before this interview I felt like I wanted something and so my wife made an awesome green smoothie, which we have almost every day.

That’s usually how I break my fast, is by having basically a blended-up salad. But you can pick the right thing so it tastes really good.

So, it’s got like three different types of greens in it. It’s got strawberries. It has chia seeds and flax, so it’s full of omegas, the right kinds of fats, and plenty of fiber. So, I hit that with some coconut on top, some shredded coconut, because it’s nice to chew on something.

And that’s all I’ve eaten today.

Guy Lawrence: Yeah. Fantastic.

Abel James: Tonight I think we’re going to have a big steak and probably a big salad and maybe a side of red rice, I think we have some going. And we have some soup. Some bone broth that we made, that’s left over, that we’re just going to heat up and some of that too and probably some really tasty chocolate or some of Alison’s homemade cookies for dessert.

Stuart Cooke: Wow. It’s almost breakfast time and you are making me hungry.

Guy Lawrence: Yeah.

Stuart Cooke: That is fantastic.

Guy Lawrence: That’s awesome. Mate, we have a couple of wrap-up questions for the podcast.

Abel James: Hit it.

Guy Lawrence: And first one is, are there any books that you’ve read that have been a great influence in your life?

Abel James: “Chi Running” by Danny Dreyer. He’s one of my past guests. That’s one of the most underrated books there is I think.

It’s about how to incorporate symmetry and balance into your movements. Specifically for running, but it really applies to almost everything using, you know, ancient … I’ve seen a lot of similar things in Taoist textbooks and certainly like the tai chi and things like that.

That’s an awesome book. It’s called “Chi Running.” Danny Dreyer’s the writer who’s been on my show.

Guy Lawrence: We’ll include it in the show notes. Yeah. Fantastic.

Abel James: Yeah. That one’s great.

The “Perfect Health Diet” is done by Paul Jaminet. It came out a few years ago; another just wonderfully researched book.

And Paul … I was fortunate to hang out with him a bunch of times and kind of become friends with him. And he’s not your typical health professional, in the sense that he’s not really interested in any of the marketing or whatever. He likes research and he likes the science.

And so I really like that book too, the “Perfect Health Diet.”

Guy Lawrence: Fantastic. Perfect. I’ll check them out. I haven’t seen any of those two.

And last one is, and this is a pearler. What’s the best piece of advice you’ve ever been given?

Abel James: I worked with this Russian guy when I worked at restaurants growing up. And on one catering gig, he just messed up royally. I don’t know what happened exactly, but the boss was really pissed off and this guy was not having a good time. And then he just kind of like turned to me and I’m 14 years old or whatever and he’s this massive Russian guy and he’s just like, “Every kick in the butt is a step forward.”

This is how it started off and you could tell that he didn’t care at all. He was going to have a great day no matter what. And after I kind of like saw that happen and I was like, “All right. That’s cool.” The way that he handled that, I want to be able to handle something like that …

Guy Lawrence: Yeah. Take it on the chin and move on.

Abel James: … when the world comes crashing down on me someday.

Stuart Cooke: Yeah, that works. That’s fantastic.

Guy Lawrence: Awesome, mate. And is there anything coming up in the future, Abel? Anything you’d like to share? Any exciting projects?

Abel James: Sure. Yeah. We’re excited about … well, we decided basically that, this is my wife and I, this is something that we’re just going to do, you know. We’re going to make this our … we’ve been doing it full-time for a while, but we weren’t sure exactly if we wanted to do apps or you know some other type of publishing or helping publish other people or whatever. But we decided to make the blog and the podcast and our new video series kind of our main thing.

So, we just recorded a huge cooking class, that we invite all these cameras into our kitchen. We set up a bunch of GoPros and other cameras. And so, it’s like documentary-quality. Just hanging out with us in the kitchen learning how to cook things quickly and easily.

And so, it’s called The Wild Diet Cooking Class and you can find that at: FatBurningMan.com/cooking.

So that’s just one of the things, but if you go to FatBurningMan.com and sign up for the newsletter, we’re planning to come out with cool stuff like that every few months or so and just keep a steady clip of like, “You guys want to learn more about ketosis? All right. We’ll do this class.”

Stuart Cooke: Perfect

Abel James: And keep that going.

Yeah. So, it’s been fun. It’s a lot of work, but after taking about a year off traveling the world and going to Australia, which is loads of fun, it’s been really cool to come back with a renewed passion and focus.

Guy Lawrence: That’s awesome, mate and for your book, “The Wild Diet” as well, go back to FatBurningMan.com, as well?

Abel James: You can actually, if you want to see that, you can go to: WildDietBook.com.

Guy Lawrence: Okay. There you go and we’ll put a link in the show notes, as well. Brilliant.

Abel James: Right on. Thank.

Guy Lawrence: Abel, thanks so much for coming on the show. That was a treat. And I have no doubt everyone listening to this will get a heap out of that. That was awesome.

Abel James: Awesome. Yeah. What a pleasure. Thank you for having me.

Stuart Cooke: No problems and we really appreciate it. And you enjoy the rest of the day. Good luck with your interviews and enjoy that meal. Sounds delicious.

Abel James: Thank you so much. You guys have a great day.

Guy Lawrence: Thanks, Abel.

Stuart Cooke: Thank you buddy. Take care. Bye, bye.

Abel James: All right, just like you.

Guy Lawrence: Bye.

180nutrition_quiz_blog_post_button

My Formula For a Long & Happy Life – With Paleo & Primal Expert Mark Sisson

The above video is 3:53 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.


mark sissonThis week we have the fantastic paleo and primal expert Mark Sisson. He is a best selling author and runs the hugely successful blog ‘Mark’s Daily Apple’.

His experience and knowledge is exceptional, as he shares with us (in the above short video) how he defines what it takes to live a happy, healthy and active life whilst getting the most out of each day.

In the full interview below we dig deep into the world of Mark Sisson; from endurance athlete to the primal lifestyle, his exercise routines, his simple philosophies he applies to make the most out of each day and much more. And most of all how you can apply them into your life.

If you are loving the podcast’s or/& they are inspiring your health journey, we’d love to hear from you! Simply drop us an email or leave a review on our iTunes :)

Full Interview with paleo expert Mark Sisson


downloaditunes
In this episode we talk about:

  • Mark’s journey from an elite carb-loading athlete to living the paleo way
  • What exactly the primal blueprint is
  • How to define what it takes to achieve amazing health
  • Why exercise for weight loss is not a great weight loss strategy
  • What a typical week of exercise looks like for Mark Sisson
  • What Mark eats in a day
  • And much much more…

CLICK HERE for all Episodes of the 180 Podcast

Get More of Mark Sisson Here:

Mark Sisson Transcript

Guy Lawrence: Hey, this is Guy Lawrence from 180 Nutrition, and welcome to another episode of the Health Sessions. Our fantastic guest today is paleo and primal legend Mark Sisson, a former marathon runner and triathlete in his early days, came on to make his mission to empower 10 million people in the primal lifestyle, pretty much worldwide.

He started his blog in 2006 and he’s now going on, I think, reaching over 150,000 people come to his website a day. Yes.

And he’s also the author of a very best-selling book, The Primal Blueprint.

Now, I’ve been following Mark for awhile, many years, including on my own health journey, and it was fantastic get him on the podcast today. He’s an all-around top guy, very humble, very down-to-earth, and a lot of fun, too. And it was just great to be able to pick his brain on so much. For, you know, I think 45 minutes for the show.

It’s all well and good to have knowledge, but, you know, experience is priceless, I think, and Mark’s certainly got a lot of that. You know, as he said on the show, he’s 61 years old, you know, he looks half his age, he’ll put most people half his age to shame, you know. Just in fantastic condition and a fantastic representative of what good healthy living is. But also not taking it all too seriously, to a degree, and having fun along the way.

Anyway, this was a stellar podcast and I have no doubt you will get a lot out of it today. As always, you know, if you’re enjoying our shows on iTunes, please leave us a review. Hit the five stars. Subscribe. They all add up and they all make a difference in helping us get the word out there with these podcasts that we do, because we know we’re reaching a lot of your guys now.

Also, we are on social media: Facebook, Instagram. Get involved. It’s all under 180Nutrition. And, of course, come back to our website. If you’ve got no idea where to start, these podcasts are a great place, but also we’ve got a free ebook we give away and that’s a great place to start, too. And that’s on 180Nutrition.com.au.

And, yeah, enjoy the show. If you’re enjoying it, also drop us an email. It’s great to hear from you. And we get a lot of emails coming in every week now, and keep them coming because we love to hear from you.

Anyway, enough of me rambling. Let’s get on to the show and over to Mark Sisson. Enjoy.

OK, hi, I’m Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey, Stu.

Stuart Cooke: Hello, mate.

Guy Lawrence: And our fantastic guest today is Mark Sisson. Mark, welcome to the show. Thanks for coming on.

Mark Sisson: Thanks for having me! It’s great to be here.

Guy Lawrence: It’s great. Over here in Australia at the moment there’s a bit of a buzz going on because you’re coming over next month. Is this the first time you’ve been to Australia, or have you been here before?

Mark Sisson: No, I’ve been there. I’ve been to Sydney a couple of times. I’ve been to Perth twice. So, I feel like I’ve been on both ends of the continent. Now I need to do something in the center at some point.

Guy Lawrence: Yeah, it’s excellent. And Manly, it’s a beautiful place, and I’m sure we will talk a bit more about that through the show as well. But where I was interested to kick off, Mark, is that you’ve affected so many people’s lives through their own health journey over the years, including mine as well, and myself and Stu were chatting and we are intrigued to hear a little bit more about your journey. You know, from back to your endurance athlete days to the transition to primal and everything. How did it all sort of happen and come about?

Mark Sisson: Well, it was a long process. And it was an evolution, for sure. I started out as an endurance athlete and was a fairly decent marathon runner in the ’70s and then became a triathlete in the early part of the ’80s, doing Ironman events and such.

And I wanted to do all the right things. I researched heavily into what it would take to be as fast as I could get, and to be as healthy as I could stay, and how best to fuel my body, and, you know, the conventional wisdom of the day was: train hard and long and eat lots of carbohydrates. Cross your fingers and hope that you get faster and win some races.

And I did get faster and I did win some races, but my health suffered tremendously, and over the years; I had to retire quite early from competition because of injuries because of inflammation and –itises and some other; some lingering sinus infections and a whole host of maladies. And I thought, “This isn’t right. I’m trying to be healthy and I’m trying to do the right things. I work hard. I’m following all the best advice. Why am I not healthy?”

And I just sort of dedicated the rest of my life to looking at ways that I could be as strong, fit, lean, happy, healthy as possible with the least amount of pain, suffering, sacrifice, discipline, calorie counting, and portion control.

And that really led me to discovering that fats were not the enemy. I increased the amount of fat in my diet. I discovered that I could get fit on much less training if I just trained smarter and not harder. I discovered eventually that if I gave up grains, my inflammation went away. And so the osteoarthritis that had pretty much taken me out of the elite marathon division; that went away.

Irritable Bowel Syndrome, I had in my gut that had really run my life for almost forty years, that went away. And it was really quite a revelation that, wow, by just changing a few things in the diet and by altering how much exercise I did and maybe getting a little bit more sun exposure to make some more vitamin D, I didn’t get sick as often, and all these things started to come into place, and it really created the template for what I now call the Primal Blueprint, which is my strategy for living an awesome life.

Guy Lawrence: Yeah. Fantastic. Stu?

Stuart Cooke: Yeah, before we get into the Primal Blueprint, I’m interesting in asking how does Mark Sisson define good health? Because I think we’re all in different stages on our health journey. And some people have just succumbed to the idea, “Well, I’m getting older, I’m not gonna be as fit and as strong, I’m gonna get more sick.” What’s good health mean to you?

Mark Sisson: Well, I think out of the blocks, the most important part of life is to be content, to be fulfilled, to be happy, to wake up every morning with a sense of purpose and excitement for what the day’s going to bring.

And in order to get to that point, I think you have to be in a position where you’re not in chronic pain, where you have enough energy that gets you through the day while you’re not moody or depressed. So all of the sort of things that comprise what I would call health in general go far beyond not being sick. They actually would comprise, again, like: How do I live an awesome life? How can I take what I have, whether it’s given to me by my familial genes or whether I’ve brought it on myself through inappropriate lifestyle choices over the past few decades, how can I today extract the most possible out of my life that gives me peace and contentment and enjoyment and fulfillment.

And, you know, it always comes back to: It starts with taking care of what you eat. How you eat is sort of how it manifests in your body composition. So, if you’re overweight you’re not gonna enjoy life as much as if you’ve arrived in an ideal body composition. If you’re in pain from inflammation and you can correct that through how you eat, then you won’t spend much of your waking day, you know, lost in that tunnel vision that has you focused on the pain and not all the wonderful things in life that are happening around you. Does that make sense?

Stuart Cooke: That makes perfect sense. Absolutely. I think that everybody is entitled to experience good health, and we’ve got so many mixed messages at the moment and we’re confused about so many areas, whether it be food or lifestyle choices, that I think we just…

Mark Sisson: Yeah. People want to do the right thing. They’re just confused and frustrated because over the years what they’ve been told was the right thing, in many cases by their governmental agencies or by their physicians’ boards or whatever, you know, haven’t necessarily reflected the truth.

And I’ve sort of made it my mission to identify some of these choices that people can make that are more likely to create a positive outcome if they engage in these activities. So, it may be something as simple as: “Well, I was told my whole life to avoid fat and to base my diet on complex carbohydrates.” Well, if that’s working for you, there’s a good reason, because now there’s a lot of research that suggests fat is not the enemy, that healthy fats are actually beneficial and good, and that you might be better-served by cutting out some of the sources or carbohydrate in your diet, because maybe that’s what’s causing you to gain weight or to become inflammation or to have; or to become inflamed, or to have pain throughout your body or skin issues or whatever.

And as we know, there’s; I sort of represent, I guess, the epitome of a healthy 61-year-old guy. You know, I’ve got my little issues that I’m always trying to deal with. Everybody’s issue is like really important to them, right?

Stuart Cooke: Exactly right.

Mark Sisson: So, yeah. So, we’ve all got our little Achilles issues, you know.

Stuart Cooke: I love that. And I’m always of the opinion that if you want something to change then, you have to change something. Otherwise, you’re probably going to experience the same result moving forward.

Mark Sisson: And that’s the beauty of what we do in the paleo and primal movement is we overlay a template which suggests that there are some obvious changes that you can make to your lifestyle and to your diet. But at some point, it’s incumbent upon you to learn enough about your own particular set of circumstances that you can start to experiment with, and we call it “tinkering at the margin.”

Am I somebody who can handle maybe a little bit more carbohydrate than the other person? Am I somebody who can’t exercise too much or I’ll tear up my muscle tissue? I am somebody who needs nine hours of sleep instead of seven and a half. And the are all sort of the; these are the fine-tuning points that I think are really critical for people to, when you’re being mindful about your life and mindful about your health, then they start to pay attention: “What happens if I stay up too late and don’t get enough sleep?” “What happens if I overeat?” “What happens if I exercise too hard or I’m training for a marathon and I overdid it?”

And just being aware is like key point number one. And then, like you see, then, from there, you can make the changes in order to derive the change that you’re thinking.

Stuart Cooke: Yeah, absolutely. And we call that, or we refer to that as the “sweet spot.” Everybody’s got to find their sweet spot; find out what works for them. And, yeah, and turn the dial. If it doesn’t quite work, then experiment with the N equals 1, see what works for you, keep going, keep going. And when you find your sweet spot, then you’ve kind of got a blueprint for the rest of your life. Or at least for then.

Mark Sisson: And that’s another part of this that I think is really so awesome is that so many people who encounter a paleo friend who’s had some results or somebody who’s gone primal and has lost weight or gotten off the meds and they start to see what is possible, they quickly realize that this is a sustainable lifestyle. That this isn’t just something you do for 30 days because you have to grind it out and you have to sacrifice and struggle to get it done. This is so easy when you incorporate some of these simple changes in your life. You get pretty quickly: Wow! I can do this for the rest of my life.

And that’s so freeing and so empowering to have that sense.

Stuart Cooke: That’s right. Absolutely. Working towards long-lasting health as opposed to a 30-day quick fix diet which is, again, gonna yo-yo you up and down on your health and weight.

Guy Lawrence: And like you said, as well, I think it all comes back down to initial awareness, because so many people are unconsciously doing the wrong things and they’re not even aware that it’s affecting them so greatly.

And just even being able to put that on their map. You know, we spoke to a couple of friends yesterday, Mark, and said you were coming on the show today and they were trying to understand, I guess, if you were to do an elevator pitch to what the primal philosophies were, because they said, “Well, what does it mean to be primal?”

How would you sum that up to anyone listening to this?

Mark Sisson: You know, I sum it up differently every time, because it always, depending on the context, what I do with the Primal Blueprint is I allow people to affect their own health by decisions they make in their lives.

And by that I mean, at a deeper level, we each have this genetic recipe within us; this DNA recipe that wants us to be strong and lean and fit and happy and healthy. We were born with this recipe that builds that type of a body.

But a recipe, these genes, depend on inputs, from food, from exercise, from sleep, from all these things that turn the genes on or off. You want to turn on the genes that build muscle or do you want to turn on the genes that store fat? It’s all within your power. You can choose the inputs that flip those switches.

So, the Primal Blueprint is really about uncovering these hidden genetic switches that we all have in a way that manifests the body and the feeling and the presence that we all want to have in life; that we all sort of not just dreamed of but sort of subconsciously know is our birthright. And so the Primal Blueprint really is about it’s an empowering lifestyle that allows you to access the best possible health with the least amount of sacrifice and discipline.

Guy Lawrence: That’s a good point as well. The least amount of sacrifice.

Stuart Cooke: Who would not want that? Absolutely.

Mark Sisson: That must have been a long elevator ride, right? That was probably 40 floors.

Stuart Cooke: You’re on the top floor right now.

So, we’re very excited, then, that you’re bringing those philosophies and we’ve got a heap of other speakers as well coming over to the Primal Symposium very shortly in Manly. For everyone out there that isn’t too sure about what this is all about, what can we expect over the course of the weekend?

Mark Sisson: Yeah, so, the Thr1ve.me event is, it’s about three days of fun, and three days of getting back to understanding what enjoying life is really about, from all aspects. So, we are gonna talk about how to dial in the diet. And everyone who shows up, I suspect will have some experience, or not, with paleo eating or with the Primal Blueprint or that way, or low-carb.

We’re gonna tweak it. We’re gonna help you dial it in. We’re gonna talk about some of the strategies that you can use in your own experiment. We’re going to have some of the best speakers in the world, and presenters, with regard to body movement. So, we’ve got people who are gonna show you how to do Olympic lifts, if that’s something you want to do, in soft of a CrossFit genre.

On the other hand, we have people who are experts in body weight exercises. So, if all you ever want to do is go out in your back yard and do squats and lunges and dips and do it in a way that’s going to generate 80 percent of all that’s possible for you physically, we’ll have people there doing that.

We have the world’s preeminent expert on play, Darryl Edwards. Darryl’s been at eight of my events.

Guy Lawrence: Yeah, we know Darryl.

Mark Sisson: Yeah. And Darryl is; he’s crazy in the funnest way possible. He basically embodies what it means to go through life with a sense of play in everything you do. And it doesn’t just mean, you know, dancing around and jumping around and acting crazy or playing games. It’s how to get that playful mindset in your work experience. Or, you know, family setting, where maybe there’s a little bit more play that would be required. Or, not required but be very helpful in bringing everybody together.

We have cooking demonstrations. So, people who are really interested in how to prepare the best possible paleo or primal meals will learn how to cook. It’s really all aspects of a primal lifestyle that we’re going to cover so that when you leave, at the end of the weekend, you’ll go: “Wow. No I really; I’m excited about what I can do with my own life to get to the next level.” Whatever that is. You may be just starting. You could get to the next level. You may already be well advanced in your paleo and primal living. But there’s always the next rung. There’s always something that’s the next level of excitement and anticipation, and that’s really what I want for everybody who attends.

Guy Lawrence: Yeah, Absolutely. It’s going to be fantastic. I mean, we will be there; we’re looking forward to it.

Stuart Cooke: Oh, I can’t wait to get there after that description. I’m going now. Fantastic.

Guy Lawrence: So, like, with Josh from Thr1ve, he’s doing awesome things over there, especially creating awareness as well through his cafeterias and the food and everything he presents. And how did you guys connect… This is a two-fold question: How did you guys connect, and, secondly, are you seeing the same things in America with that change as well?

Mark Sisson: Well, how we connected was, he came to one of my events. So, I had an event in Tulum, Mexico a year and half ago, and it was very much like the Thr1ve event will be in Manly. He brought some of his company’s employees; it was to not just understand a little bit more about this primal lifestyle but it was probably a team-building exercise as well.

They had the best time. They had such a good time he came to me and said: How can I; I want to do something like this in Manly.” So, he had such a good time at our event he said I want to do this in Australia.

So, that’s how we met.

Now, when you ask, is there something like this in the U.S., what do you mean?

Guy Lawrence: In terms of awareness and accessibility to foods with the cafes and the change coming.

Mark Sisson: Yeah, so, I’m finding that Australia is ahead of the curve on a per capita basis, by far, than the U.S. I mean, I would say that Australia on a per capita basis probably has more awareness of the paleo ancestral lifestyle than any other country that I’ve encountered.

That’s very excited. So, you have a number of restaurants that are opening that are offering up this type of fare that isn’t just food that fits the primal or paleo parameters, but it tastes great, so anybody can eat there. You know? That’s the irony here is that you walk into these restaurants and go… I don’t want to walk into a restaurant just because it’s a health food place, you know. I want good food. I mean, I make a point of saying every bite of food I put in my mouth, I want to enjoy.

So, if you tell me it’s healthy but it doesn’t taste very good, I don’t want it. I’ve got no reason to eat it. This is about extracting all of the joy out of life that you can, and part of that for me means I want to enjoy every bite of food that I eat. And when I’ve had enough, I want to be willing to push it away and say, “You know what? That was awesome. I don’t need another bite. I don’t need to fill myself up. There will be more food around the corner.”

That’s sort of what some of your restaurants in Australia are starting to do. We’re starting to do it in the U.S. as well. And I’m actually launching a restaurant franchise concept in about six months in the U.S. as well.

Guy Lawrence: Fantastic.

Mark Sisson: Yeah. Having said that, you know, we’re looking to expand the paleo world in the U.S. and it’s; we’re doing a good job but I do think we need to do a better job. I think, you know, we’ve got such great science behind what we’re doing. And the people who are in are all in.

So, we’ve got a culture thing where, you know, giving up the cinnamon buns and giving up the pizza, all that stuff, is kind of a tough ask for a lot of people.

Guy Lawrence: That’s fantastic. We are blessed here, especially in Sydney, you know. I can think of a couple of handfuls of places constantly where I can go and eat paleo very accessible.

Stuart Cooke: Just thinking out loud as well, you mentioned that your restaurant chain, I was thinking for your logo it could be a great big curvature kind of M, you know, golden kind of shape. I could work.

Guy Lawrence: For “Mark,” yeah.

Stuart Cooke: Change the color.

Mark Sisson: It could work.

I don’t have the legal budget to do that.

Stuart Cooke: OK. Just a thought.

I’d love to just get a little bit more specific now around health. I’ve got a few questions that I know everybody would be keen to hear your answer from.

If I wanted to make some simple changes right now, like today, that could have dramatic effect on my health, coming from, let’s say I’m following a standard Australian or American diet, what do you think I could do right now?

Mark Sisson: Well, the first thing you can do, and I think everybody knows this intuitively, is get rid of the sugar in your diet. So, that means getting rid of all of the sugary drinks. You know: the sodas, the soft drinks, the sweetened teas, even the juices, because a lot of those contain a tremendous amount of sugar. Certainly the desserts: the pies, the cakes, the cookies, biscuits, all of the really; it’s really obvious stuff to a lot of people. They know what to omit.

So, that’s the first thing. And a lot can be accomplished with that. I mean, you can really be well on your way to whatever weight loss program that you’re embarking on, regardless of whether it’s paleo or primal or vegetarian or vegan. If you got rid of the sugary stuff, you’d be way ahead of the game.

The next thing would be to get rid of the industrial seed oils. So, you get rid of processed foods that contain soybean oil, corn oil, canola. You know, things like that that are very; they are very highly inflammatory so a lot of people are probably carrying around a lot of extra weight in the form of water that they’ve retained because their entire body is inflamed as a result of their diet.
That’s point number two. And then following that I’d get rid of the processed carbohydrates. So, a lot of the grain-based flours, particularly gluten. I mean, I just think; I’m of the opinion that gluten benefits no one. There are some people who can maybe get away with a little wheat once in awhile. But it doesn’t mean it’s good for them. It just means it’s not killing them immediately.

And then there are a lot of people on the spectrum who are egregiously harmed by wheat and by other forms of grain. And I was one.

And you mentioned earlier, people are sometimes insensitive to what it is that’s causing problems with them, and they don’t get that the sodas that they’re drinking are causing inflammation, or actually helping to lead them into a Type 2 diabetic situation.

I was of the opinion for the longest time that whole grains were healthy, and I, even as I got into my research, started evolving my own diet, I kept grains in for a long time. I was doing research on how phytate bind with minerals and prevent the intake of minerals and how lectins have problems with the lining of the gut and how gluten was bad for people with celiac.

But, you know, I did all this research and yet I was continuing to eat grains in my diet. And my wife one day said, why don’t you just do a 30-day experiment and give up the grains? And that’s what changed my life. That’s really; that’s when the arthritis went away, that’s when the irritable bowel syndrome disappeared, that’s when the upper respiratory tract infections went away. That’s when so many of these minor issues that I thought; and, Stuart, you mentioned earlier that, you know, well, we assume that because we’re getting older, these must be normal and natural. Well, I assumed that, you know, I was already in my mid- to late-40s. I said, “Well, that’s probably a normal part of getting old.” And I assume that I was going to have to live with that. And all that stuff kind of disappeared when I gave up the grains. And I thought, wow, if I’m defending my right to eat grains so aggressively, in the face of what I know, imagine how many people out there are assuming that grains are benign and harmless and aren’t affecting them who might be tremendously benefitted by giving up grains.

So, sort of, what I say to everybody is, look, if that’s still a part of your diet and you still have some issues, why would you not want to do a 30-day experiment? Just cut out the grains for 30 days, there’s plenty of other foods you can eat. I mean, I don’t lack for choices on my list of foods to eat. But cut out the grains and notice what happens. Notice if your arthritis clears up or your pains go away or you lose some weight more effortlessly. Or your skin clears up.

There are a lot of things that are potentially being affected by this high-grain diet that so many people have.

Stuart Cooke: Absolutely. Sugar. Processed vegetable oils. And, again, those processed carbohydrates as well.

Like you said, try it. See how you feel after 30 days. Do a self-experiment.

Mark Sisson: Yeah. People say, “Well, what can I eat?” And I go, well, you can eat beef, pork, lamb, chicken. You know: duck, goose, turkey. You can eat ostrich. You can eat croc. You can eat… And then you can eat all the vegetables, all the fruit, nuts, lots of healthy fats, butter. You know: bacon. It’s a pretty inviting way to eat food.

Stuart Cooke: You could always try and eat real food.

The thing I like about that is that when you do start to eliminate a lot of the processed foods, you almost reconnect yourself to the kitchen and to the ritual of cooking, and I think that is something that we are slowly losing through generations as we are kind of subject to so many of these convenience foods.

Mark Sisson: Yeah. I mean, it’s; we have a section on my website, on Mark’s Daily Apple, on every Saturday is a recipe. I have published three of my own cookbooks and three other cookbooks by other authors because these are so; these cookbooks are so popular. And figuring out how we can find ways to prepare real food in ways that are tasty and exciting, you know, it’s fun. I mean, it really is. It actually reconnects people with the kitchen.

Guy Lawrence: You know, you hear more and more of these stories as well, because you triggered them up when you were still training and reluctant to get off the grains. We had Sami Inkinen, the triathlete who rowed from San Fran to Hawaii, on our podcast last week.

Mark Sisson: Yeah, rowed meaning r-o-w-e-d. Not r-o-d-e, but yeah.

Guy: Yeah, that’s right. Sorry, it’s my Welsh accent, eh?

But, you know, he was saying he was close to becoming a Type 2 diabetic and he thought he was in the prime of his life. And the moment he cut out the grains and the sugars and increased his fats and trained his body that way, amazing.

Mark Sisson: Oh, and Sami’s; he’s just an incredible all-around guy. I’ve known him for a bunch of years. We’ve become good friends. And I watched him train for this event that he did with his wife, rowing from San Francisco to Hawaii.

But in the process he thought, oh, I haven’t done a triathlon for awhile, I’ll jump in the Wildflower Triathlon, which is a half Ironman distance, just as part of my training. And he won it outright. And he won it on a low-carb, high-fat, almost ketogenic training strategy.

And he’s a great example of somebody who’s taken the information, because he comes from a sort of a techie background as well, he’s very into the details and very into the minutia. And so he’s embraced this way of living and now, not just for himself and his wife, but for other people. He’s got basically a foundation that’s trying to help fight Type 2 diabetes.

And we’re all trying to kind of just allow the rest of the world to see what; how easy this is and let them in on our secret. Because it really is. It feels sometimes like it is a secret, like: “How come you guys don’t know this? We’re having so much fun here! We’re enjoying life so much doing this, and all you miserable guys out there just slogging along.” And I feel bad. I’m very empathetic. But that’s kind of how I feel sometimes. Like, we have this great secret. How come more people aren’t receptive?

Guy Lawrence: That’s so true. Yeah. Because when we question ourselves, “Are we in this bubble? Do not people…”

Stuart Cooke: We liken it; we’ve raised this before, but we liken it to the film The Matrix where Neo takes this pill and all of a sudden he’s in this completely different world and he realizes that everybody else are cooped up in this little bubble, and that’s not the real world at all. It’s insane.

But, yeah, spreading the word, it’s so important. And especially loving what Sami had done from his podcast and the amount of fat that he was consuming and being so amazingly healthy and coming out of that row with such a low level of inflammation as well, it really does kind of give an upper cut to this low-fat dogma that we’ve been plagued with for so many years.

Guy Lawrence: Well, while we’re on that kind of topic, then, which kind of leads into the next question, Stu, I’m gonna pinch it. But regarding exercise for weight loss. I’d love to hear your thoughts on that, Mark, from your point of view. Because obviously it’s one…

Mark Sisson: Sure. So, the major sort of overriding principle, if there is one, of the Primal Blueprint, is that humans are born to be really good at burning fat. We evolved in two and half million years of human evolution to be able to go long periods of time without eating, because that was just sort of what the environment offered up to us was sometimes nothing. So, this ability to store fat effectively, and then to be able to access and burn it as fuel effective, when there was no other food around.

This is a skill that we all have in our DNA. It’s hard-wired in our DNA. We are born with this ability to be good at burning fat. But very quickly in our lives, we sort of override that with access to cheap carbohydrates at every single meal. So, the body goes, “Well, I don’t need to store fat or I don’t need to burn fat if I’ve got this carbohydrate; this ongoing carbohydrate blood sugar drip coming in from every couple of hours all day long from food.”

So, the body starts to take the excess calories, store those as fat, finds out that it never really has to burn the fat because there’s always gonna be new sources of carbohydrate coming in. Glucose is toxic in large quantities, so the body is trying to get rid of the glucose by burning it. And if it can’t burn it, then it will store it as fat. Fat is a site where a lot of glucose winds up in a lot of people.

So, where was I going with that? What was the question again?

Guy Lawrence: Weight loss and exercise.

Stuart Cooke: Exercise purely for weight loss.

Mark Sisson: Yeah. So, the basic principle then, to be able to burn stored body fat, leads to the first paradigm, which is that you don’t even need to exercise to burn off your stored body fat. Because if you are able to be good at accessing this stored body fat, then your body’s gonna take whatever calories it needs to get from 9 o’clock in the morning until 1 o’clock in the afternoon, it’ll take it from your belly or your thighs or your hips. And it doesn’t require that it come from a plate of food.

And that’s a beautiful skill to develop: this ability to be able to burn off stored body fat 24 hours a day.

Now, if you get into that space and then you’ll trend toward your ideal body composition. You’ll always trend toward burning off the extra unused, unwanted body fat and coming down to that body that you need.

So, that, almost in and of itself, obviates the need to have to go out and burn 800 calories on the treadmill every single day. And what it means is that exercise is actually not a very good way to lose weight. It’s actually a terrible way to lose weight, when you think about it, because a lot of times when people are doing a lot of work on the treadmill and they’re burning; or, on the road, or riding a bike, or on the elliptical, or whatever it is they’re doing, and they’re counting calories, if they haven’t become good at burning fat yet, all they’re doing is burning sugar. They’re burning stored glycogen in their muscles.

Now, what happens as a result of that is they get home from the workout and the brain goes, “Wait. We just ran out of glycogen. The first thing we have to do is refill all of glycogen storage. Especially if this fool’s gonna try it again tomorrow.”

So, the body gets into this terrible spiral where you work hard, you sweat a lot, you burn a lot of calories, but your appetite goes up because you haven’t become good at burning fat. And so you overeat. You tend to slightly overcompensate and for a lot of people that means that, you know, you’re four or five years into an exercise program and you still have the same 25 pounds to lose.

It’s very depressing to watch people, and it’s very common, very depressing, to watch people at the gym every day. And you know they’re working hard and they’re trying to do the work. But they haven’t got; they haven’t handled the first order of business, which is to convert your fuel partitioning away from being sugar-dependent into becoming what we call a “fat-burning beast.” Become good at burning fat, 24 hours a day.

So, you’re burning fat. So, if you skip a meal, no problem, nothing happens to your blood sugar, your energy levels stay even, your body just derives that energy from the fat stored in your body. And it doesn’t mean you get hungry. All these wonderful things start to happen as you become good at burning fat. You become less dependent on blood sugar to run the brain. Because when you become fat-adapted, you become keto-adapted, and the brain runs really well on ketones. And ketones are a natural byproduct of burning fat.

So, all of these wonderful things happen: the appetite self-regulates. Now you don’t get ravenous and overeat at a meal because you were so hungry you didn’t know when to stop. Now your appetite says, “You know what? This is great. This is just enough food. I’ll push the plate away. I’m done. I’ll save it for later.”

And that’s; so, it all come back to this sort of primary skill in the Primal Blueprint which is being good at burning fat.

Guy Lawrence: Do you know what? I adopted that way of life, Mark, about nine years ago and prior to that I wasn’t even aware of how much the food was affecting my mood, my day, the way, when I exercised, my recovery. Everything. And it transformed my life. And people really need to get that, you know. It’s huge.

And we raise the question as well, not to deter anyone from exercise, because I exercise every day; I love it. But it makes me feel great and I do it for many other reasons. But weight loss is not; doesn’t enter my brain at all.

Mark Sisson: Yeah, so, good point. So, you know, I have an exercise plan, and I say you should find ways to move around a lot at a low level of activity. But the movement is more for your muscles, your pliability of the muscles, for your insulin sensitivity, which is coming as a result of moving the muscles. And you don’t need to count calories. Because, again, we’re not looking at exercise as a means of sweating off fat or burning away fat. We’re looking at exercise as a way of maintaining strength and flexibility and conditioning and so if you could find ways to move around, walking becomes one of the best exercises you can do. If you can get to the gym twice a week and do a high-intensity, full-body routine where you are working your arms and upper back and core and your legs. Twice a week is all you need, because once you’ve become good at accessing stored body fat and you realize you don’t need to burn off calories, then you realize also that you don’t need to do that much work to stay strong and flexible and well-balanced and all of the things that we’re looking for.
So, I’m a big fan of exercise and I do love to exercise, still, but I also try to find ways to play. So, for me, like, my biggest exercise day is Sundays when I play Ultimate Frisbee with my buddies; my mates down the road. We; there’s two hours of sprinting. And it’s the hardest workout I do all week. But at no point during the game do I look at my watch and go, “Oh, my God, when’s it gonna be over?” If I ever look at my watch it’s like, “Oh, crap, we only have 20 minutes left.” You know? It’s so much fun.

That’s how I see exercise and play coming together in a way that, yeah.

Guy Lawrence: What would your weekly exercise routine look like on a typical week if you’re at home?

Mark Sisson: So, Sundays, two hours of Ultimate. Mondays I might do an easy stationary bike ride, just mostly because the sprinting on the Ultimate is tough on my 61-year-old joints. So I’ll do maybe an easy bike ride then.

Tuesdays I might do a full-body routine. So, it’s gonna be pushups, pull-ups, dips, squats, lunges, things like that. So, I might do that Tuesday and Friday or Tuesday and Saturday.

Wednesday I might go for a paddle. I do a stand-up paddle for an hour and a half. And that’s a nice, fun aerobic activity that builds tremendous core and, same thing, the whole time I’m doing it, I’m usually with a friend or two, and we’re chatting away and we’re aiming for a point three or four miles out, but we’re still having fun and chasing dolphins and doing all this stuff and never thinking, “When’s it gonna be over?” You just think, “Wow! This is so cool. We’re out in the ocean, it’s the middle of the day, we’re getting vitamin D, we’re hanging out with the dolphins or the whales, it’s spectacular. And it’s, oh, by the way, it’s a killer workout.

It just leaves; I’ve got abs at my age that I wished I’d had when I was in my teens, because the paddling is such a good core exercise.

Guy Lawrence: I love being in the ocean as well. We live by the ocean ourselves here in Sydney and it’s just magical.

Mark Sisson: Yeah. Yeah.

And then I might do a hike one day. I might get on the bike and do intervals. Or, I have… Do you know what a VersaClimber is?

Stuart Cooke: No.

Mark Sisson: A VersaClimber is a rail with handles; it’s got handles, you know, feet and arm holds you can climb. So I might do an intense interval workout on that. I’ve got one in my garage. And I can be on that thing warmed up, do an amazing interval workout to where I am, as you would say, truly knackered, and then cool down and be off in 22 minutes, because it’s just so effective a piece of equipment.

So, you know, I don’t… The old days of going out for a five-hour bike ride and all that stuff and just struggling, those don’t appeal to me anymore. So, the most I’ll do is maybe an hour and a half paddle, or something like that, or an hour and a half hike. Otherwise, it’s short, it’s sweet, and sometimes intense.

Guy Lawrence: Yeah. Fantastic. Awesome.

Stuart Cooke: Well, you’ve just made me feel very lazy. I’m going to have to do something.

So what about vices? Do you have any vices? You know, that you’ll sneak a piece of pie here and there?

Mark Sisson: Well, you know, I don’t completely shun desserts. My thing on desserts is: All I need is a bite or two to get a sense of what it is. So, the idea of having giant piece of cheesecake or, we were at a, my daughter had a birthday the other night, we were in a restaurant, and they brought out some baklava. And I had to have a bite of that, even though it contained sugar and a little bit of wheat. But, you know, one bite was all I needed and it was like, OK, this is spectacular. But the alternative to that would have been to spend just three more minutes devouring the entire thing and then being left with and achy gut, a racing heart, sweating, and I probably wouldn’t be able to sleep.

And so it’s really knowing what you can get away with. I mean, that’s sort of the; I hate to put it in those terms but some people can get away with a lot. There are some people who are allergic to peanuts, can’t get away with one tiny piece of peanut. So, you know, there’s… And with regard to the desserts, I just; I don’t like feeling of excess sugar in my system. I clean myself out so much that it just doesn’t feel good. And it’s certainly not worth the three minutes of gustatory pleasure sorting it out over the next five hours.

You know, I used to drink two glasses of wine a night for a long time. And I’m on record with the primal movement as saying, “You know, wine’s not bad.” Of the alcoholic choices, wine is probably the least offensive.

But recently I sort of gave up drinking two glasses of wine a night. I might have one glass a week now. Because I think it serves me well. I probably sleep better as a result of not doing that. So, I’ve given that up.

You know, otherwise, you know, no real “vices.” I mean, not to speak of.

Stuart Cooke: That’s great. And like you said, even with the wine, it’s pulling back to your sweet spot and turning the dial and just finding out what works for you.

Guy Lawrence: Yeah, absolutely.

Stuart Cooke: Because we’re all so radically different.

Guy Lawrence: Do you find; how do you keep things primal when you’re traveling, Mark? Like, do you find that easy? Difficult?

Mark Sisson: Yeah, I do. I do find it easy. I think you do the best you can, for one. That’s all you can do. But my life doesn’t revolve around grass-fed beef and wild line-caught salmon. I’ll eat a nice steak in a restaurant if it’s been grain-fed. It is what it is. You know, I’m not; it still, in my world, better than a bowl of spaghetti with some kind of sugary; or a sauce made with canola oil or something like that.

So, it’s just a matter of degree. And it’s a matter of the context in which you find yourself.

So, there’s not a restaurant in the world that I can’t go into and find something delicious to eat, even if I have to ask the waiter to go back and have a few words with the chef.

But, you know, that’s… and when I travel, I don’t exercise that much if I can’t get near a gym, or if I don’t have a chance to exercise. Because I know, I have trust, that my body is not going to fall apart because I missed a workout. And the older I’ve gotten, the more I realize that, wow, I probably worked out way too much, even as recently as five years ago. And sometimes I go into the gym now and I might do 50 pushups, 10 pull-ups, 40 pushups, 10 pull-ups, 30 pushups, eight pull-ups, and go, “I’m done.” I don’t need to; I’m as pumped as I’m gonna get and anything more than this is just gonna be killing time and talking to other people in the gym.

The reality is it doesn’t take that much work, once you’ve achieved a level of fitness, it doesn’t take that much work to maintain it. And that’s really part of the beauty of the human body. The body doesn’t want to make that many changes.

Guy Lawrence: Yeah, maintenance, isn’t it? I think, like, in terms of traveling, it’s just making the most of what you’ve got with the environment where you are and once you’re tuned into it, like you said, it becomes straight-forward.

Stuart Cooke: Absolutely. And especially where food is concerned, because we do live in this world now where we’ve got so many convenient choices when on the road, and I think just a little bit of understanding about the foods that serve us and the foods that don’t. But like you said, you can eat anywhere, and you generally get a good-quality protein and some veggies in most places.

Mark Sisson: You’re good to go! That’s all you need. Yeah.

Stuart Cooke: That’s it.

Mark Sisson: You know, what I find about traveling, probably the one thing that concerns me the most when I travel is sleep. And that’s, you know, so when I come to Oz I’m gonna be, you know, very diligent about how I orchestrate my sleep cycles during the transition, starting with leaving the LAX airport at 10:30 at night, how I spend the next 16 hours.

But also when I get to the hotel. I’ll look at the quality of the curtains and how much I can black them out at night, or how much light comes in from behind the curtains. I’ll look at the noise outside the window and whether or not there are going to be garbage trucks at 4 a.m. underneath my window.

I will literally look at the air-conditioning system, not for how cold it makes a room, but the kind of noise that it makes as a gray noise. And if it’s; I’ve been known to do this. If it’s too much, I’ll put a towel over the vent and I’ll put shoes on it and I’ll temper the whole thing because I want to orchestrate my sleep to approximate, as much as I can, what I’m used to at home.

And so sometimes for me that becomes; the biggest challenge is to sleep.

Stuart Cooke: Well, that’s it. If sleep falls down then everything falls down. Any particular supplements that you would take with you to help sleep at all?

Mark Sisson: You know, I do take melatonin. I take melatonin to adjust to wherever I’m going to be. So, whenever I travel, whenever I arrive at a new country, particularly. In the U.S., three time zones is nothing. I adapt to that immediately. But, you know, six or eight or nine time zones, a lot of times what I’ll do is I will arrive, I’ll maybe go for a long walk or do some kind of a bike ride or some workout, just to get my blood pumping and to get adapted to the air or whatever. I’ll do whatever it takes to stay up until it’s bedtime in the new time zone. So, I won’t take a nap. The worst thing you can do when you travel across time zones is take a nap. Because the body thinks, “Oh, this must be nighttime.”

But as it’s time to, if I’ve stayed up; and it could be 8:30 or a quarter to 9. You know, just enough time to be able to start to adapt immediately to the new time zone, I’ll pop a melatonin. Probably 6 milligrams of melatonin the first night. And I’ll do that maybe an hour before the time I plan on hitting the pillow. And so the melatonin helps to reset the internal clock.

Again, having black-out curtains and having the room be the right configuration to be able to sleep helps.

And I find that sometimes by the next day, I’m adapted, adjusted to the new time zone.

Stuart Cooke: And with everything that you’ve got going on as well, I mean, surely you’d have a busy mind. You’ve got so much on your plate. How do you switch that off at nighttime?

Mark Sisson: When you find out, Stuart, you let me know. Find a good way to do that.

Stuart Cooke: I’ve asked everybody.

Mark Sisson: That’s another tough one. That’s a really rough one, because I do have a difficult time.

Now, most recently, for the last month and a half, I’m fortunate enough to have a pool and a Jacuzzi outside my living room. And a fire pit. So, my wife and I, we stop watching TV around 9:30, a quarter to 10, I keep my pool around 52 degrees; it’s very cold in Fahrenheit, and so I’ll go dip in the pool, spend as much time as I can in that cold, cold, cold water, and then get in the Jacuzzi and hang out for 15 minutes while the fire pit is casting a yellow-orange glow. And then we go right to bed.

And that’s been almost like a drug for me. It’s crazy how effective that is in turning off the noise, the monkey chatter, and being tired, but in a good way. Not beat-up tired but just feeling like when you hit the pillow: “Wow. That hormetic shock of the cold, cold, cold, being in there for a long time, and then bringing the body temperature up with the Jacuzzi.

And, you know, people say, well, I can’t afford that. Well, you can afford a cold shower. And there’s some ways you can play around with that if you want to do that. You can change the light bulbs in your reading lamps to get a yellow light.

But I found the combination of the cold therapy and the yellow light coming from a fire, from a fireplace, has such a calming effect on me that the monkey noise, the monkey chatter, has diminished substantially and I go to sleep just like that.

Stuart Cooke: Perfect. Yeah. I actually find the orange glasses as well that block out the blue like from any devices that we may have work in an unusually calming way as well, which is, again, just another tactic that works for me and you’ve just got to find that sweet spot. But sleep, absolutely. I love talking about sleep. I really do.

Mark Sisson: It’s like this thing that no one dares to talk about if they’re anyway involved in production, productivity, and athletics or whatever. It’s “Oh, I get by on four hours or four and a half or five hours.” Oh, man. I was like, I rejoice in the amount of sleep I get and I’m proud of it.

Stuart Cooke: Absolutely. I’m working on getting more every day. That’s for sure.

So, we’ve just got one question we always ask our guests and I’m sure you’ve been asked this a million times.

Guy Lawrence: Two questions.

Stuart Cooke: What have you eaten today?

Mark Sisson: So, today… I usually don’t eat until about 1 o’clock in the afternoon. So, I get up, I have a cup of coffee when I get up, so I have a big cup of rich dark coffee with a little dollop of heavy cream in it. And don’t tell anybody, but a teaspoon of sugar. Actual sugar.

Guy Lawrence: All right.

Mark Sisson: We won’t tell anybody. No, but, I mean, it’s really about the dose. It’s the only sugar I have all day and that’s when it is and it makes the coffee a very pleasant, pleasurable experience.
Today, for lunch, I had a giant salad. We call it a “big-ass salad” here in the U.S. That’s my term. So that was 10 or 15 different types of vegetables with a dressing based in olive oil, but also avocado, a whole avocado in the salad. And then tuna was my protein of choice.

I did have two bites of something before that. I had a; I’m involved in a bar manufacturing startup company called Exo. They’re making bars out of cricket protein powder. Have you heard of it?

Stuart Cooke: I have, yeah.

Mark Sisson: So, I’m on their board and I’m an investor in the company and they sent me their new flavor, which is I said they needed to be higher protein and higher fat. It is off-the-charts good. I can’t wait for this to be on the market. It’s a great tasting bar and it’s really exciting.

Stuart Cooke: Is it crunchy?

Mark Sisson: So, the thing about cricket protein powder is it’s been so ground up, finely ground up, you could not tell the difference between a jar of cricket protein powder and a jar of whey protein isolate. You can’t visually tell. The mouth feels no different. So, the only crunch in there are the nuts. So, it’s fantastic.

So, anyway, I had the salad. I’m meeting some friends in town tonight at a new franchise restaurant in town. I guarantee you I’ll have a steak and some grilled vegetables on the side. And that will be it. I might have a handful of berries this afternoon as a snack. And that’s pretty much an average day for me.

Guy Lawrence: Fantastic. And, mate, the last question we always ask everyone, and this could be non-nutritional related, anything. It’s: What’s the best piece of advice you’ve ever been given?

Mark Sisson: Well, the best piece of advice I’ve ever been given is to invest in yourself. And for a lot of people, that means education, it means, in my case, where I’m going with this is: Your job is to take care of your health. That’s your number one job. Where you go to work for eight hours a day is a secondary job. That’s almost a part-time job. Your full-time job is taking care of your health. And the more you can learn, the more you can invest today, in yourself, whether it’s education; it could be investing in a business that you’re building, because that’s what I did. I invested back in my own business to grow the brand of primal.

And, for a lot of people, it can be simply investing in your health. Like, the more money I spend on good food to feed my body and nourish my body, the less chance there is that when I’m in my 60s or 70s or 80s I’ll be sick and then having to spend hundreds of thousands of dollars and countless hours of agony combatting something that I could have easily not gotten because I paid attention and I invested in myself at an early age.

Stuart Cooke: That’s good advice. Absolutely. Get stuck in. No one should be more invested than you, I think. Not your health care providers…

Guy Lawrence: Absolutely.

Mark Sisson: Yeah. Yeah.

Stuart Cooke: We need to know what works for us.

Guy Lawrence: Fantastic, mate. You know, for anyone who hasn’t heard of you, Mark, which I struggle to find, but if that’s the case where can they get more of Mark Sisson? Mark’s Daily Apple is the best place to?

Mark Sisson: Yeah, MarksDailyApple.com is the blog. And everything I’ve ever said I’ve said there. I’ll say it in different ways and different venues, but it’s really the place to start.

PrimalBlueprint.com is my commerce site where you can buy my books. You can also buy them on Amazon, of course. But my books and some of the supplements that we make that are very tuned into the primal lifestyle.

And, yeah, those two sites, Mark’s Daily Apple and Primal Blueprint, are the main go-tos.

Guy Lawrence: Fantastic. We’ll link to them under the show notes and everything. And, Mark, thanks for coming on the show. That was awesome. We really appreciate it.

Mark Sisson: It’s my pleasure. Great hanging out with you guys.

Stuart Cooke: Brilliant. Brilliant. And cannot wait to see you in a couple of weeks when you’re over here.

Mark Sisson: Yeah, likewise. That’ll be fun. It’s coming up very soon, too.

Stuart Cooke: Yeah, it is.

Guy Lawrence: Very soon. Three weeks. It’ll be awesome.
Good on you, Mark. Thank you very much.

Mark Sisson: Thank you.

Stuart Cooke: Thank you, buddy.

Dan Henderson: The Best Exercise For Fat Loss?


The video above is 2 minutes 28 seconds long

Guy: Working in the fitness industry for many years, the one question I would get asked all the time was, ‘what’s the best exercise for fat loss?’ So it was great to be able to reverse rolls and ask our special guest this week that very question :)

Dan henderson kettlebellsDan Henderson is co founder of Australian Kettlebell Institute. The first ever accredited Kettlebells and functional training educators here in Australia. He is also the founder of Coastal Bodies, a Sydney personal training studio that specialises in fat loss, muscle gain, strength and fitness and corrective exercise.

Dan has a BA in Sport and Exercise Mgt, Honours in Human Movement, Cert 3 and 4 in Fitness Instruction, Functional Movement Screen (FMS) Level 2, Level 3 IUKL Kettlebell Instructor, Certified REHAB Trainer, CHEK Holistic Lifestyle Coach (HLC).

The Full Interview: Kettlebells, Fat Loss & the Minimum Effective Dose


downloaditunesIn this episode we talk about:-

  • Why you should include kettlebells
  • Weight training & women. Do they bulk?
  • Why it must be fat loss not weight loss!
  • What’s the best exercise for fat loss
  • Importance of recovery & overtraining
  • The factors that hinder weight loss
  • And much much more…

CLICK HERE for all Episodes of 180TV

Want to know more about Dan Henderson?

Enjoy the interview or got any questions for Dan or us? We’d love to hear them in the comments below… Guy

Transcription

Guy Lawrence: Hey, this is Guy Lawrence with 180 Nutrition, and welcome to another episode of the Health Sessions. Our special guest today is Dan Henderson. Now, Dan is the founder of Australian Institute of Kettlebells. Now, these guys were the first-ever accredited kettlebell and functional training educators here in Australia, and they’ve now coached over thousands of personal trainers.
Dan also has a personal training studio that he’s been running for seven years in Sydney, you know, specializing in fat loss, muscle gain, strength and fitness, all the usual stuff, and he also has a BA in Sport and Exercise Management and an Honors in Human Movement.
Pretty cool, eh?
You know, working in the fitness industry myself for many years, you know, there was also one question I have to ask him, because I would get asked this time and time again, you know: What is the best exercise for fat loss?
So we dive into stuff like that and many other things as well, and dig deep into the world of fitness, exercise, and kettlebells, and I’m sure you’re going to enjoy it. If you listen to this through iTunes, you know we always really appreciate a review. It takes two minutes to do, and it really helps with our rankings and gets the word out there. So that’s much appreciated and, of course, if you’ve got any ideas for future podcasts, drop us a line, you know.
And, also these are also shot in video, so if you are listening to us through iTunes, come over to our blog at 180nutrition.com.au and you can see our pretty faces as we talk as well.
But anyway, enjoy the show. You’ll get a lot out of this today. I have no doubt, and let’s go over to Dan.
Guy Lawrence: All right, so, I’m Guy Lawrence. With Stuart Cooke, as always, and our special guest today is Mr. Dan Henderson. Dan, welcome. Thanks for joining us on the show, mate.
Dan Henderson: Thank you very much for having me, boys.
Guy Lawrence: We’re very excited. So, was thinking, personal trainer, fitness studio owner, founder of Australian Institute of Kettlebells, the list is pretty impressive, mate. Have I missed anything?
Dan Henderson: Thank you.
Guy Lawrence: Tell us, yeah, clearly you’ve got a passion for health and fitness. How’d it all start with you?
Dan Henderson: Yeah, look, it’s been something that has been there as long as I can remember, Guy. It’s, you know, I’ve always loved to be fit and active. I was always encouraged to play a lot of sport. Where I saw my career heading was actually into the sports management side, so I just loved being around sporting events. I loved the competition. So that’s what I studied at university, but found myself really gravitating towards the fitness side of things as opposed to sport, and, yeah, it’s just been, you know, full on from there.
It’s really been… It’s not only my job, but it’s my passion, and that’s what I’ve been pursuing for the last seven years, from the time I’ve been in the fitness industry full time.
Guy Lawrence: Yeah. Amazing. I did your kettlebell certification, like, when you guys first started out. It’s been quite a while ago.
Dan Henderson: Yeah. That would’ve been many moons ago. That would’ve been about five years ago. So, yeah. We’re over five years now with that certification. Couple of thousand trainers in four or five different countries we’ve done now, and, so, it’s, from the little course you would’ve done five years ago to what it is now, it’s been exciting.
Guy Lawrence: It’s massive.
Stuart Cooke: So, why kettlebells, Dan? And did you ever think of founding the Australian Institute of Skipping Ropes, perhaps?
Dan Henderson: It really, it was a tough decision, Stewey. Skipping ropes was definitely, aerobics, was definitely in the mix. Decided to go with the kettlebells…
Guy Lawrence: They’re great fun.
Dan Henderson: Yeah! It was, it was a tough call. It’s, you know, a little less Spandex I had to wear there. That was a definite con. Seriously, the kettlebell was just this tool which I just gravitated towards. I loved it. I love the dynamic nature of nature. I love the coordination, developing power, developing speed, strength.
The skill component really got me, so it was like, it was like learning a new sport or martial arts. So that’s what really attracted me towards it and, you know, the intention when I used it wasn’t to form a new company where we’re, you know, running 200 courses in a year. It really wasn’t. It was, “Hey, this is a great tool. I love it.”
I found out everything I could about it and then I wanted to learn more and there was just not much in Australian market for PTs, so I put together a little course, ran it, you know, to really small groups of four and five for about, oh, twelve months and everyone else caught on about what a great tool kettlebell was.
And, it’s just, now you can’t go into a gym without there being kettlebells or kettlebell classes and a lot.
Stuart Cooke: Yeah.
Dan Henderson: Back then, it was, no one was using them, and it was, it’s been a phenomenon since then. Yeah.
Guy Lawrence: I’m just assuming that everyone listening to this is going to know what a kettlebell is, right, you know, like a cannon ball with a handle really isn’t it?
Dan Henderson: That’s a good description. It’s a good description. It’s like a big round, circular weight with a handle. That’s what it is.
Guy Lawrence: And they just vary in different weights, right. And, but, like you said, because I’ve been, you know, I was a PT eight, nine years ago, and you just wouldn’t see a kettlebell in the gym. Period.
Dan Henderson: No. No way.


Guy Lawrence: Do you know the history of them? Like, where did they come about?
Dan Henderson: Yeah, so there from Eastern Europe. History, kind of, you know it’s an old tool. It’s a tried and tested tool. It’s been around, I think, like, some of the research says couple of hundred years in Russia. They were using it with their athletes. They were using it with their armed forces. And, you know, they’ve taken a different shape and the style of exercises has changed as well and developed, but it’s a tried and tested tool in Eastern Europe, but it really didn’t make its way over to the Western world, the U.S., in particular, until about fifteen years ago, maybe not even quite that long.
And a couple of guys, Pavel Tsatsouline, Steve Cotter, they have been really the advocates for getting it out and making it a lot more mainstream and that’s why we’re seeing it around a lot more now.
Guy Lawrence: Do you think that CrossFit has contributed to the popularity of the kettlebell?
Dan Henderson: Yeah, look, I think there’s been a, I think there’s been a number, yeah, a little bit, yeah, I think there’s been a number of factors, you know, definitely, when it’s a tool which is on ESPN and getting hundreds of thousands of viewers seeing it. It’s absolutely been a big thing, too. Ferriss wrote about it in 4-Hour Body.
Stuart Cooke: Yeah. I was going to say. I read that section, and I think he said if there was piece of sporting equipment that you could use for the rest of your life, it’s the kettlebell for, like, an all over, full-body workout.
Dan Henderson: Yeah, it was phenomenal when that book got released. We were getting… It was a great lead generator for us, because people were, people read it and were inspired to use it. It was massive.
Guy Lawrence: It made me go out and start swinging kettlebells more often, like, you’re just like, “This is amazing. Burn fat in 15 minutes a day.”
Stuart Cooke: Exactly. I guess you were lucky he wrote about kettlebells and not skipping ropes, because you could’ve missed the boat there, couldn’t you have?
Dan Henderson: Would’ve missed it, and I know why Guy would’ve jumped onto the kettlebell following 4-Hour Body. There’s a picture of a girl’s booty in there, before and after kettlebells. So I can understand why you were as eager, Guy…
Guy Lawrence: I actually need to improve my own booty. That is true.
Stuart Cooke: Crikey. I don’t know what to say to that.
Guy Lawrence: All right, let’s talk about benefits. So what are the overall benefits of the kettlebells, because it can be… Would you say they’re dangerous in the wrong hands then?
Dan Henderson: Yeah, yeah, yeah, absolutely. It’s funny you just said that. We just got a call from a solicitor, and they’ve asked us to be an expert witness, because it looks like a malpractice case where someone has used them incorrectly. I kind of relate it to any piece of exercise or sporting equipment. If used incorrectly, it’s going to be dangerous.
And a kettlebell is no different. I think maybe it has the perception that it’s more dangerous because it’s quite dynamic, the exercises, so you’re in a less controlled environment, and that’s really why we produced our course is because we want people using them right, because it’s such an incredible tool, and there are so many amazing benefits to it, but when you use it incorrectly, you’re going to do damage.
You’re going to do damage to your back if you’re doing it incorrectly. If you’re pressing badly, you’re going to have impingement in your shoulder. All these different issues will surface. So it can be dangerous in the wrong hands without proper training.
In terms of the benefits, it’s, there just numerous. It’s, there a phenomenal tool, particularly for, we’ve already said it, training the posterior. It’s where people are weak: the glutes, the hammies, the lower back. Phenomenal, it’s great.
You know, there’s been numerous studies done now on XXhamstring?XX [0:09:26] activation, happens in your back extensors and they’re coming that it gets more activation than any other exercise tool. There are studies done where people that are doing kettlebells can keep their heart rate elevated at a 90 percent max for an extended period of time, which you just can’t do with a lot of other pieces of equipment.
It’s good for coordination. It’s good for strength. It’s good for power. It’s good for coordination, so yeah, the list goes on. It’s numerous.
Guy Lawrence: Sold. Yeah.
Dan Henderson: Sold.
Stuart Cooke: So the kettlebell would be part of your armory, in terms of weight training and things like that. What do you think would be the overall benefits of purely lifting weights, you know, for our well-being, for everybody out there on the street?
Dan Henderson: Oh, look, weight training, it’s a necessity. It’s not even an option for people. Even if you’re runners, swimmers, if you’re, you know, just older and you’re walking, you’ve got to be doing weight training, and I could almost do a full podcast, actually, I could easily do a full podcast on the benefits of weight training, but definitely, you know, it’s very good for your bone health. It’s very good for your bone density, very good for your metabolism. The more lean muscle we have through weight training, the better our metabolism is going to be, and that decreases as we get older, so we want to try to reverse some of that natural aging. It’s very good for our nervous system. It’s very good for strength, developing power. It’s very good for endurance. It’s good for insulin resistance. It’s very good for the body’s uptake of glucose. It’s good for your bones. It’s good for your joints.
Guy Lawrence: XXNatural hemoglobin reduction.XX [0:11:17]
Dan Henderson: Yeah, absolutely. It’s huge. Decreases stress, and then we haven’t even gone on to the aesthetics side of things. I mean, it makes you look good, so…
Stuart Cooke: Makes you look buff.

Dan Henderson: Makes you look buff, exactly. Most people, when they come and see me, they don’t go, “Hey, Dan, I’d really like, I’d really like better connective tissue.” No. “I want big pecs, Dan. I want big guns. That’s what I want.”
And weight training does that, plus all the other long-term benefits.
Stuart Cooke: So to pull that over to somebody like me. I’m a reasonably skinny guy, and naturally lean. Would I just go into the gym and just lift weights hell for leather to get buff, or would there be a much more strategic approach from you?
Stuart Cooke: Oh, Stu, you’re already buff. Look at the chest.
Guy Lawrence: He is a buff boy. He’s very diplomatic.
Dan Henderson: There it is. One session with me, and look at that chest. That was just one…
Stuart Cooke: You’ve done it. You’ve fixed me.
Dan Henderson: Look, I think it’s… You need to have, you need, like anything in life, you need to have a plan. You need to have a program, so you’re using your time to its maximum efficiency, and you’re getting the best possible outcome.
If you wanted to, you know, get buff, then we’ve got to manipulate the variables so we can do that. So in terms of programming, and Guy would know these things from his days as a trainer, is we need to make sure our rep counts is right. We need to make sure rep periods are right. We need to make sure that we’re training the right muscles using compound lifts. We need to get you in an X number of days and that’s just the training side of things, and then we’ve got all the pre and post-training nutrition so we can get you that best possible outcome, so we can get you buff.
There really is a lot to it. I mean, at its kind of high-end level, anyone can go into the gym and start pushing a few machines around, but that’s not going to get you the best possible outcome.
Stuart Cooke: Yeah, right. You need the master plan, I take it.
Guy Lawrence: Yeah. You need strategy, right?
Dan Henderson: You need a strategy, yeah.
Stuart Cooke: I’m coming to see you. I’m coming…
Guy Lawrence: He won’t listen to me, mate.
Dan Henderson: Sold.
Guy Lawrence: We’re like an old married couple.
Stuart Cooke: That’s right. In fact, you know what? I’m going to log off right now, and I’m coming down.
Dan Henderson: Sounds good. I’m logging off as well.
Stuart Cooke: See ya, Guy.
Guy Lawrence: A thought that was raised earlier as well, is like, you know, pulling it back to the kettlebell a little bit, because, you know, correct me if I’m wrong, but it’d be fair to say this is to bring the kettlebell into, as a tool in your armory, right, of what your overall benefits are. You wouldn’t want to just be swinging a kettlebell, or you wouldn’t want to be just weight training. What are your thoughts on that, Dan?
Dan Henderson: Yeah, good question, Guy. I think, particularly in the fitness industry, because I guess I’ve got two businesses, I’ve got one for the consumer, one for professionals, and what tends to happen with the fitness industry is we seem to get fixated on one type of training or one style of training and preach that above each and everything else. Where really what I say to all our students is, “Hey, the kettlebell is a great tool. Fantastic. Love it, but it’s one tool in your kit.”
So, does it mean they shouldn’t be using barbells? Hell, no. You should be using barbells, dumbbells, suspension training. You want to mix it up. Obviously depending on what the outcome is you’re trying to achieve, but one tool is not better than the other. They’re just different, and you use them for different reasons.
So, you know, I really like kettlebells for the offcenter nature of them. It’s great for building up shoulder stability. It’s great for building up posterior strength. And it’s good for some interval training that we do, but I will never run a kettlebell-only session. It will always be in combination with bodyweight exercises, with barbell stuff, and a whole bunch of other tools and things.
Guy Lawrence: And flipping on from that, let’s talk about recovery. You know, I remember back in the day, I would see people in the gym twice a day sometimes and six days a week, and like, if there was a seventh day, if they weren’t closed on Sunday, they’d be in there. And there was this mentality, “More is better. More is better. It’s going to get me there quicker and faster, you know?”
Can you just explain your thoughts on recovery and the reason, the rationale behind it, I think, you know, because that can be overlooked.
Dan Henderson: Yeah, I think it’s a massive one. I think there’s been this real shift where we’re promoting super hard, intense, high-intensity interval training and doing that lots and lots and lots of times for a week, and if you are not giving yourself proper recovery, then it’s going to lead to a whole host of issues.
You’re going to start getting sick, because you’ve got a depressed immune system, because you’re putting that much stress on your body. You’ll actually start increasing cortisol too much, which is another stress on the body. You’ll have lots of inflammation. You’ll have lots of soreness in the body as well, so recovery is just as important as your training.
As we talked about a training plan, you need a recovery plan as well. You know, you shouldn’t be overtraining. Myself, I train four to five times a week max, and if my body’s not feeling it, I’m making sure I’m doing more of a mobility session. You shouldn’t be doing soft tissue work within your sessions in joint mobilizations. So you’re actually letting your body get rid of any toxic byproducts from training as well.
Need to be sleeping. Sleeping is just vital and often overlooked. Hydrating the body is a big part of your recovery.
Guy Lawrence: Nutrition…
Dan Henderson: Nutrition, massive, you want to make sure you’re getting lots of good quality protein or lots of good quality antioxidants which are natural. You want to be making sure that you’re actually consuming enough calories as well or enough food, because a lot of people when they train just end up in this terrible undereating phase.
Guy Lawrence: What’s funny, we only put out a post the other day about the biggest mistakes on clean eating and one is people start eliminating some gluten and grains or whatever, pulling these back, and then the next thing you know they’re not eating enough food.
Stuart Cooke: Yeah, they don’t know what to eat, essentially so they don’t eat.
Dan Henderson: Yeah, they don’t eat and it’s crazy, like, your body needs this fuel particularly if you’re going to be putting it through hard training, like even more so. So you need to be even more diligent. Overtraining is a really big thing. I’ve seen particularly a number of young guys get caught in the trap. Their thinking more is better, more is better, but it’s actually, that’s not, that’s not the case. It’s actually less is more a lot of the time. Have a recovery plan and you’re going to see huge, huge benefits physiologically, and aesthetically you’ll get better results, but just from an energy level, you’re just going to feel a whole hell of a lot better.
Guy Lawrence: So that’s the thing. I remember I always used to say to my clients, like, you know, the benefits come in your recovery. You don’t get fitter by running; you get fitter by recovering from your run, you know? And it’s the same with weight training. It’s all, that, you know, the growth happens when you’re sleeping and the next day. So you’ve got to give your body that time.
Stuart Cooke: Well, with that weight training point in mind, many females fear weight training, thinking that, you know, they’re going to get big and bulky and buff and manly, perhaps. So what are your thoughts on weight training from a female perspective?
Dan Henderson: Yeah, it’s a great question, Stu. It’s a really good question. It’s the question in my studio with my female clientele. It comes up every, almost without fail, every single female because what we prescribe is a lot of strength training. It’s a lot of weight training, and the big fear is getting big and bulky, and that’s…The first thing is, well I have to validate that fear, because, you know, we don’t, you never want them feeling uncomfortable where they feel that that may be the case.
On a physiological, since it’s actually very, very hard, a lot of the big, bulky kind of, we’ll call them bodybuilders, but it, it’s, they’re not even, it doesn’t even have to be bodybuilders, they’re supplementing with hormones, so on a real baseline measure, just an everyday person doing strength training, weight training females, they’re going to shape. They’re going to tone. They’re going to lean out their body. They’re going to look terrific. They’re, it’s, what they’re doing is a wonderful thing and it’s going to be very, very, very hard for them to get big and bulky.
But, you know, a lot of my clients will say, “I don’t want to get big and bulky.” So I’ll validate it and say, “Well, let’s do, let’s do a little more volume and a lot of weights. How do you feel about that?” And then that way they feel a little bit more comfortable with the process, because in the end, I want them doing it, and I want them feeling comfortable doing it.
Guy Lawrence: How many days a week would you prescribe that? You know, somebody walks in off the street, a lady, and just like, “I’m willing to train, whatever, do you what you want.” What would your normal prescription be? You know…three, four, two, one?
Dan Henderson: Yeah, look, I think a good mix is important, so I’ll like, so, at the moment we’re running a fat loss program where we’ve got them doing really good strength training two times a week and then doing some metabolic high interval training two times a week, but yeah, look, I think two to three times they should be, they should be lifting weights. They should be doing strength based training and that includes a whole variety of exercises using different tools, so yeah, two to three times is a really good number for me.
Guy Lawrence: Excellent. With that in mind, right, when people, you know, are on the train, the bus, they commute in, they’re very, you know, they’re busy, they’re corporate, whatever it is, and it’s like, oh, you know, I just, some people just want to maintain their health or whatever or even get results, you know, six packs or something, whatever it is. Do you think there’s a minimum effective dose, like, do you have any thinking around that, like, to get the results? Or like, you get to this point and then everything else is excess? If that makes sense.
Dan Henderson: Look, yeah, yeah, look, I think, I think one of the things is people are really inefficient with their training, generally, a lot of the time. They; you go into a gym and there’s, there are, there’s people by the bubbler. There’s people XXtalking by the shoe rampsXX [0:21:53] Have a little flex and make sure that the muscles are still there after XXthey say itXX [0:22:01] So, I actually think, I think we can really, we can get a great strength response in fifteen to twenty minutes twice a week, you know. If you know what you’re doing, and you are time-poor, you can still do it. Everyone’s got 40 minutes a week.
Stuart Cooke: That’s right.
Dan Henderson: And we can still get a great strength response from a couple of sessions, just as long as we’re doing the right things. As long as we’re doing big lifts, which are compound lifts using, you know, lots of big muscles, as opposed to, you know, sitting there doing curls in front of the mirror. If we’re dead lifting, squatting, using bench pressing, all those kind of big compound lifts and we’re programming those appropriately then we can, we can get a great result in as little as 40 minutes a week.
Guy Lawrence: Yeah. I agree.
Stuart Cooke: So, with that minimum effective dose in mind, as well, let’s pull that over to nutrition. So how important would diet be in terms of weight training, strength training, body composition?
Dan Henderson: It’s, it’s, it’s vital. It’s, it’s, you know people put numbers on it. People go 70/30, 70 percent diet, 30 percent exercise. I just heard another one the other day where it was, they said it’s 60 percent diet, 30 percent exercise, 10 percent hormonal, like, they’ll give it a breakdown. I guess, in either case, it’s a majority of your results are what, are going to come from what you put in your mouth. And you need to get both right. If you want good health, if you want body composition changes, you want to feel good, you want to look good, you need to address both the exercise and the nutrition, but the nutrition is vital.
And nutrition, as you guys know, is not just about what you put in your mouth, but it’s when you put it in as well, and you’re really just educating people on that, so you can’t just all of a sudden get a gym membership, start training four or five times a week and think that it is going to be the answer. It is not going to be enough. You need to compliment it with some nutritional changes and vice versa.
You can’t just jump up, you know, if someone out there is thinking about doing, you know, Light and Easy or Weight Watchers or just something to revolutionize their diet, they’re common programs, but they just address one thing and one thing only. You need to think about your exercise, because it’s going to absolutely compound the impact that you’re going to get from that overall program as well.
Guy Lawrence: Yeah. It comes back to like you said, being effective, right? Because why would you, you know, flog yourself five, six days a week, you know, from Maroubra Beach. I see boot camps absolutely hammering it now the sun’s coming up every morning, and I just, you just hope to think that they’re getting their nutrition in check, otherwise it could be, you know, a slow road, even backward.
Dan Henderson: Yeah, absolutely, yeah, I mean, kudos for them for getting out and getting one part of it right, but really you’re just, you’re just not making the most of that time, that investment by only doing that. You need to address the nutrition, and I think that’s where a lot of people get it wrong. They go one or the other and they go extreme one or the other as opposed to having a balanced strategy which addresses both nutrition and the exercise.
Guy Lawrence: yeah, exactly. The next question, mate. I’ve been looking forward to asking you this one.
Dan Henderson: I’m nervous about this now.
Guy Lawrence: I used to get asked this all the time.
Dan Henderson: I am married, Guy.
Stuart Cooke: Oh, you guys would’ve been so good.
Guy Lawrence: Bugger, but yeah, I would get asked this all the time, and I’d be like, oh, so I’m just going to ask you this. This is great. What is the single best exercise for fat loss?
Dan Henderson: Here it is. The silver bullet. You just want one exercise and then that’s it. Do a few reps of that and then you’re done. Yeah. Maybe if there’s one exercise that is just incredible for fat loss, I would just keep it to myself and then publish a best-selling book and then I can interview you guys on my podcast. There is none. I’m sorry to disappoint Guy and I’m sorry to disappoint the listeners out there. There isn’t one just silver bullet which is going to lead to incredible fat loss or massive results.

Guy Lawrence: Six pack abs.
Dan Henderson: I have a series of exercises that I call my staples, and my staples, what I feel are the most fundamental exercises that they should form the basis of your program no matter what level you’re at and that’s whether you’re entry level, beginner, or whether you’re really far advanced, and you just change the level of, kind of, continue on of difficulty whether you’re, if you’re an entry level, let’s use the squat for an example, because the squat is one of them. You come in, you’ve never exercised in your life, you’re going to do squats. Now I might put you on the XXSwiss ballXX [0:27:08] I might put you up against the wall and you might do some bodyweight squats.
If you’re well-trained, and you’ve been really well-conditioned, hey, we’re going to do overhead squats with a barbell when you’ve got the mobility to do so. There’s my continuum, and then there’s all these different variations in between. That’s one exercise.
Next exercise, dead lift, same thing, I might put you on your knees with a bag, a Powerbag, and you’d just do kneeling deadlifts with a Powerbag. You’re just going to learn how to move through the hips, but if you’ve been, again, trained and been doing it for a while, you’re going to do some serious load on a barbell deadlift, a traditional barbell deadlift.
Pullups, same again, you know we use bands in our studio and, as they get stronger, we’ll move the bands until they’re doing body weight. Once they get to bodyweight, then we start adding load, so they’re doing it with a vest, they’re doing it with a plate between their legs.
So, squats, deadlifts, pullups, pushup, again, same thing. People go, “I can’t do a pushup.” Well, stand up against a wall and then you’re going to decrease the distance, you’re going to get, you’re going to become parallel with the floor over time. So, instead of staying upright, we’re just going to keep moving you down and decreasing the gap between your hands and the floor, and then we’re going to add load to that as well.
And then, obviously, I’ve got to put a kettlebell exercise in there being the kettlebell guy. Swings are another staple, so they’re going to be in there, going to strengthen the posterior, get the heart rate going.
Guy Lawrence: Instantly gets the heart rate going.
Dan Henderson: Instantly get that heart rate going, so they’re kind of my staples: the deadlift, the squat, the pullups, the pushups, and the swing. You know, the other good exercises, lunge and dips are in there as well.
Guy Lawrence: Fantastic.
Stuart Cooke: Well, I’m going to put all of those things in a little book, get it online, and we’re XX?XX [0:28:54] Would you like to buy a copy?
Dan Henderson: Mate, I’m getting royalty, aren’t I? There’s got to be something in that book…
Stuart Cooke: Exactly, exactly.
Guy Lawrence: But it just goes to show, right, that that exercise can really be adjusted for anyone.
Dan Henderson: Absolutely, and this is, I mean I have so many people who are fearful of lifting weights, fearful of doing strength work in particular. Anyone can run on a treadmill, so when people get a gym membership they jump on a treadmill, because it’s monotonous, boring, and it takes no coordination or brain power, but lifting weights is intimidating to people, but hey we just, hey, this is the entry level continuum on difficulty and we just put you on there and we progress you, progress you, progress you.
All right, we have a little trouble, problem, let’s regress, and we just move you through the continuums and, yeah, anybody can do it from, you know, I get 75-year-old ladies to ex-professional athletes, and they’re doing the same movement patterns, they’re just doing different levels of those movement patterns.
Stuart Cooke: So if that was coming from a fat loss, weight loss perspective, what factors, in your opinion would hinder those? So what would I have to be doing wrong to hinder weight loss, you know? I’m doing all this stuff that you’re prescribing, but it’s not working for me.
Dan Henderson: Oh, Stewey, big question. Not.
Stuart Cooke: That’s my question.
Dan Henderson: It was a good one. It was a good one. Look, I guess when it comes to fat loss and weight loss, and they’re two different things and I think, I’ll make it, I’ll kind of digress a little bit and I’ll come back. Most people want to see me for weight loss, and I go, “No, no, no, I’m going to get you fat loss. All right? I’m not going to get you weight loss necessarily, so I’m going to change your body, and you’re going to be a different belt size, different dress size, and your skin folds will be different. Your girths will be different, but your weight will probably be the same on the scales because of the strength training affect that it has on your density of our muscle in our tissues. Okay?”
So, that’s really important, because people get obsessed with scales and if it’s a good quality weight training program, there might not be actually a big difference in scales when it comes to a fat loss program. Yeah, and people really make that mistake, and it’s one of the things I’ve really got to intervene because I’ve really got to make sure that people understand it because people come and see us and they’re training and they’re outstanding and they’re doing a brilliant job and they jump on the scales and they’re so disheartened because they’re only down 500 grams and they’ve been training for, and doing everything like you said that I’ve prescribed, Stuart, and they’re only down 500 grams, but hey, you know what? Their girth is down ten centimeters and you’re now a size 31 waist when they were a 35 waist, and people just, people need to understand that you can make massive changes to your body in a positive way without losing weight, so that’s the first thing.
In terms of where people get it wrong on a weight loss program, if someone’s really following everything I say from a nutrition and exercise front, then something hormonally is going on there that I’m going to go refer out, and I’m going to get some tests and make sure that they’re, they’re, what’s they’re insulin doing, what’s their thyroid doing? These things are really important, so there’s a number of other factors that can…and particularly, more so, with women than with men. Cortisol comes into it as well, so how much cortisol is that person producing, and I think, I mean, so there’s some of the more technical things that’s where people get it wrong.
On a more basic level, I think where people get it wrong in terms of changing their body composition is that they put so much pressure on themselves So it’s like they’re all or nothing, and they go really well for a short period of time. They’re making all the changes, you know, they’re doing everything, but they’re doing it to such an unsustainable level that when they fail, they fail big, and they just bounce back, and that’s why we see this yo-yoing all the time with people where really I’m just about ingraining good habits.

Let’s work on one habit. Hey, let’s get you drinking two liters of water a day instead of drinking a soft drink or fruit juice or reaching for food because your body is mistaking hunger for thirst. Hey, let’s just focus on this one thing for 30 days, then after the 30 days, let’s focus on one more area, and you just build some good long-term habits.
Stuart Cooke: Perfect. It’s so important, these habits, and especially where stress is concerned as well, because, crikey, just from stressing out too much, you can change your hormones there and that could be a roadblock right there.
Dan Henderson: Massive. It’s huge. I mean there’s that much stress in the world and we place that much additional stress on ourselves. We’re making it hard on ourselves. And then, I mean, it’s all, so yes from the hormonal perspective, we can throw our hormones into chaos with stress, but then it’s also what we do as well. When I’m stressed, people have different responses, but I’ll start reaching for feel good foods. I start eating more sugar than I’d normally be accustomed to. I’ll just eat more than I usually do as well, so I, you know, a lot of the time it’s about addressing the stress then let’s address the diet…
Guy Lawrence: Addressing the stress. I like that.
Dan Henderson: Getting to the root of the problem. A lot of the time there’s something bigger underlying there that will sabotage or that will get in the way of the fat loss plans.
Guy Lawrence: That’s a really good point you raise. I do often wonder sometimes about the fact that people are stressing themselves so much out because they’re not eating right and doing the exercising. The fact that they’re stressing themselves out about these things or got to get to the gym is actually hindering them more than if they just sort of, just let it all go for a little bit…
Dan Henderson: Yeah. It’s too much pressure. Yeah. Like, you’ve got to find a lifestyle, and this is a hard thing to do, but you’ve got to find a lifestyle where you’re embracing healthy behaviors and it’s just part of what you do, but you don’t have this unnecessary pressure or stress to do that 100 percent of the time.
Guy Lawrence: Got to make it fun. Absolutely. We’re going to put you on the spot right now. While we’re on the topic of exercise, what do you do for fitness? What’s your typical week look like?
Dan Henderson: Yeah, look, it changes a lot. I like to mix things up. So, at the moment, I’m enjoying some heavy lifting again. So one day I’ll do some heavy Turkish get ups and weighted pullups and heavy pistol squats. Another day I’ll do some heavy deadlifting and bounce some heavy squats, and then I’m really enjoying some sprint training, so I’ll try and sprint one to two times a week, heavy lift twice a week, and then I’ll usually do a circuit based session, so more of that high intensity interval training kind of session. I might do an AMRAP, a 20-minute AMRAP, something along those lines.
Yeah, I really enjoy mixing it up XXaudio distortion. Sometimes I’ll get sport-specificXX [036:12], so I did a XXcompound sessionXX [0:36:14] with kettlebells, and I just was completely sport-specific, but at the moment that’s what I’m really enjoying. I’m liking the variety.
Stuart Cooke: How often would you mix that up?
Dan Henderson: Look, I’ll reassess it, and really one of the things which I do encourage people to do is, look, absolutely seek outside advice and seek an expert and get some good ideas on all this, but also listen to your body. Like, what is your body enjoy doing, and what gives you energy. If this becomes monotonous for me, I’ll have a look at it and go, “Why don’t we mix this up a little bit? Why don’t we do an extra day of sprint training and one less day of heavy.” Because that’s actually, the recovery for that is taking too long on my body.
Guy Lawrence: That’s a good point.
Dan Henderson: Why don’t we just go for a swim, you know, and do some mobility training and go for a swim, so I think people need to listen to their bodies, and if the movement’s energising them and they feel great, you might not need to change it up too much, but if you’re feeling like you’re getting really sore, or you’re tired, or it’s just becoming laborious, then you need to…
Stuart Cooke: Mix it up. Yeah.
Guy Lawrence: Do you ever take a week off, mate?
Dan Henderson: Yeah. I, look, I probably never take a total week off where I’m absolutely doing nothing, because I find exercising energizes me for the whole day. Running a couple of businesses, I just find, like, it’s such a great releaser. What I’ll do is I’ll have what I call a slow week or deload week or, you know, there are lots of different name for it, recovery week…Where I’m really doing a lot more, a lot more soft tissue work, doing a lot more mobilisation, and really that makes up the bulk of my sessions, mobilizations and stretches and activations, and I’ll just do some light activities. I’ll use some lighter loads if I’m doing some weights and I’ll have a light swim and just making sure…
And that usually ties around my travel schedule. When I’m traveling a lot to present, that takes a, it’s really taxing on my body and the last thing I kind of want to do at that particular time is be doing full on heard circuits while I’m in three different times zone and eating all this weird food.
Just place some more stress on my body, because in the end exercise is a stress, and you’ve got to know when you can up it and when you can decrease it as well.
Stuart Cooke: How does that work with your diet? What do you dial into? What foods do you, what foods do you avoid? And what foods do you gravitate to to make you feel good?
Dan Henderson: Yeah, good question. I guess for me, again, it’s similar to how I feel about exercises. I really try to get my body, I really try to be very in tune with my body, and go, “What, how do you actually feel, Dan, after you’ve eaten that food?” And really understand what makes me feel good.
So, for me, lots of grains don’t make me feel good. I feel bloated. I feel heavy. Lots of pastas do the same. Like, all that kind of grainy food does that. I’m not going to say that to everybody, that’s how it makes me feel, so I’m going to steer clear of that, because that’s the reaction that I had.
So, and the foods that make me feel good are, you know, I’m going to be making sure I’m really eating a lot of protein and mixing up my proteins. I really like, I’ll definitely eat chicken probably five times a week. I’ll eat an oily fish three times a week. I’ll eat some lamb. I’ll eat some beef maybe once or twice a week. I’ll have probably about ten eggs a week, so they’re probably my staple proteins.
I’ll have lots and lots of good fats. I love my raw nuts. I love my avocados, so they’re going to be my fats, and they’re going to make up a big bulk of my diet and then, when it comes to, I’ll have just some berries, generally, when it comes to fruit and bananas and lots of veggies as well. Yeah, if I’m struggling on the veggie front, one of the, I’ve got a NutriBullet. Have you guys seen the NutriBullets? Have you got one?
Stuart Cooke: I’ve certainly seen the adverts. Crikey, it’s on every channel.
Dan Henderson: Oh, mate, I’ll tell you what, Stewey, get one. It is, it’ll change your life. If I’m struggling to get fruits and veggies, just chuck some kale, some baby spinach, a few blueberries in there, a bit of coconut water, a bit of the 180 (there’s a plug).

Stuart Cooke: Plug away, mate.
Guy Lawrence: I haven’t heard of it.
Dan Henderson: It’s just really good protein. You guys should look into it. There we go.
Guy Lawrence: Is it powerful enough to chop all the kale up in that?
Dan Henderson: Mate, you know what? Kale used to be the bane of my existence, and putting that thing in a blender used to drive me mad, but, you know, NutriBullet just chops it right up. It’s got this super-fast and super powerful engine and it just does the job. It is the best. So yeah.
Guy Lawrence: That’s the one with the old David Wolfe’s pushing it on the…
Dan Henderson: Yeah, yeah, yeah.
Guy Lawrence: I’m sold.
Dan Henderson: Get on them. Get on them.
Stuart Cooke: Wise words. It sounds great. Essentially you’re gravitating, it sounds like to me, towards kind of whole foods and away from processed foods.
Dan Henderson: In a nutshell. Absolutely. And that’s not to say…
Guy Lawrence: Do you have any tricky treats
Stuart Cooke: I enjoy sweets. Sweets and a big dark chocolate is my Achilles heel. And some good Messina gelato. That is, that is hard to resist. So, a couple of the sweets are good, but on a whole, refined food, and I think for listeners out there, and I don’t know, maybe this sounds all to idealistic, really just slowly cut down all your refined foods and you just find that you don’t actually want them much anymore. Actually, you’ll feel like your body wants whole foods and that’s what you’ll want to give it.
I mean, I’m sure you guys are a testament to that as well.
Stuart Cooke: Absolutely. You gravitate to what makes you feel great and your taste buds and pallet and you know cravings change, too. Cravings disappear.
Guy Lawrence: Do you drink alcohol all the time? You know, I’ve found that I gravitate to a red wine now and that’s about it, if I have a glass, but I don’t even drink beer anymore since I cut out the grains and that, you know? It just doesn’t work for me, not that I drink much these days.
Stuart Cooke: You’ve had your lifetime’s worth, I think, Guy.
Guy Lawrence: I have, in the early years in Wales. My God.
Dan Henderson: You can never, ever, you can’t even call yourself a Welshman now. You’re not drinking now.
Guy Lawrence: They’ve disowned me back home.
Dan Henderson: They’ve disowned you.
Stuart Cooke: That’s right. He’s lost his passport.
Dan Henderson: It’s the same thing. I don’t really feel like it. Like, I’ll have a beer, and I’ll make sure that it’s a good quality beer, like I’ll enjoy a really good quality ale and maybe I’ll have one of those a week on max, and that’s about it. I used to drink a lot more beer, but, again, it just makes me feel bloated. I can feel it in my sinuses the next day. My body just doesn’t like it, so, yeah, I don’t gravitate towards it, and maybe in a social setting I’ll have a really nice tasty more of a boutique pale ale, but that’s about as much as I’ll have these days.
Stuart Cooke: Fantastic. Well, I always go for a nice, full bodied mineral water. I push the boat out there.
Guy Lawrence: He does, man, it’s true.
Stuart Cooke: Why not? Treat yourself.
Guy Lawrence: And if he gets really extravagant he’ll put some lemon in it.
Stuart Cooke: Fresh lemon, mind, not that cordial stuff.
Dan Henderson: Living large.
Stuart Cooke: I know. I know. I’m worth it, as they say.
Guy Lawrence: We’ve got a wrap up question for you, Dan. It can be on any topic, but what’s the single best piece of advice you’ve ever been given that springs to mind?
Dan Henderson: I think I’ve kind of covered it already twice in this interview. It extends to nutrition, it extends to exercise, it extends to running business, it extends to relationships, the biggest piece of advice that I could really instill in people would be to trust your gut. And really, everyone’s got their intuition, other people turn into it more than others, and really your intuition will not let you down and that has been…I’m in the hiring process right now with some staff and intuitively I know whether they would be a good fit for my business within about 30 seconds. Really, and I think we tend to turn off that intuition. We tend to try to rationalise things and try to look at them logically, but if you’ve got a really strong gut feeling on something then you need to trust in that and that could be on your nutrition. It could be on your exercise. It could be in your relationships. It could be in your profession. So, really, really trust in that. That’s my pearl, Dan’s pearls of wisdom to finish up.
Stuart Cooke: Wise words. Wise words. Trust your Spidey sense.
Dan Henderson: Yeah. Absolutely. It won’t let you down.
Guy Lawrence: Fantastic, mate. How can we get more of Dan Henderson? For anyone listening to this?
Dan Henderson: Yeah, I guess the two businesses are always, if you want to learn more about them, I’m putting out information all the time. I’m a big advocate on putting out free information like you guys, so Coastal Bodies is the studio business. Australian Institute of Kettlebells is the kettlebell business. If you want to learn how to do exercises, mobilize, things like that, there are amazing videos there, video library. I write a blog for the Coastal Bodies, so you can learn a bunch of stuff on there, or hit me up on Facebook, and I have a habit of saying something profound. It’s rare, but having XXat the same timeXX [0:46:08]. So you can see some insights on there, so…
Stuart Cooke: Well, we’ll make sure all the details are on this blogpost, too, so we’ll spread the word.
Guy Lawrence: Yeah, if anyone’s got an inkling for kettlebells, I can highly recommend the course. It’s a must.
Stuart Cooke: You lift weights, do you, Guy? You’ve tried this kettlebells.
Guy Lawrence: Yeah, a little bit. I’ve got a six kilogram kettlebell here as doorstop.
Dan Henderson: Six?
Guy Lawrence: No, no. I’m back to my 24, mate.
Dan Henderson: There we go.
Stuart Cooke: Are you sure it’s not two point four?
Dan Henderson: Let him believe, Stu, let him have that, all right? He’s doesn’t do anything with the 24 kilo. It is a doorstop, but he’s…
Guy Lawrence: I carry it up and down the stairs.
Stuart Cooke: I’m sure. I’m sure his kettlebell is in inflatable, right?
Dan Henderson: It’s completely hollow.
Stuart Cooke: Exactly. Helium, that’s right. Currently on the ceiling.
Guy Lawrence: Awesome. That was amazing. You’re a wealth of knowledge, Dan. Thanks for coming on, mate.
Dan Henderson: My absolute pleasure. Thank you for having me, guys.
Stuart Cooke: Thank you, mate, and I’ll, I’m going to pop around in about 15, because I’m getting buff.
Dan Henderson: Let’s make it happen.
Guy Lawrence: Awesome. Cheers, guys.

Learn The Sure Fire Way to Find Time For Exercise Daily & Never Miss a Workout.

exercise for time poor


Guy: After working as a fitness trainer for almost 10 years and sitting down with thousands of clients, I always used to hear these two things:

  1. I don’t know what to eat
  2. I don’t have enough time

After hearing these two statements over and over again my most effective response became this; Would you like the chocolate coated fluffy answer that’s as useful as a solar-panelled torch, or do you want the hard facts that will help you overcome these problems? I’ll let you decide which kind of post this is :) But it’s well worth 5 minutes of your time.

This an awesome guest post by Shaun O’Gorman. A Police Officer for 13 years, he performed duty in the Covert & Surveillance Unit.  Over to Shaun…

HOW TO BEAT “I DON’T HAVE TIME TO EXERCISE”

How many times have you heard or said this?

You may have heard that “I don’t have time to exercise” is the adult equivalent of “The dog ate my homework”. With all due respect I say “BULLS*#T”

What I prefer you say is “I don’t make myself enough of a priority in my life to create time to exercise.”

We all have to find the time to exercise and eat healthy etc to be the healthiest version of ourselves we can be. It is a constant challenge that we all deal with day to day in different ways. IT IS NOT EASY.

I lead a very busy life with 2 beautiful daughters, a full time career that has me travelling quite a lot and a relationship, family, friends etc to find time for in my life. Unfortunately often this doesn’t seem to fit in the 24 hours a day I have to squeeze it into. The way I find the time is I go to bed at 8.30pm at night and get up at 4.30am to train at 5am prior to my day starting. If I don’t train then it seems to become less of a priority and more often than not something gets in the way that stops me training later in the day.

Let me tell you I am not the most thrilled person in the world when I am going to bed at 8.30pm as it is usually after making school lunches or doing some work or cleaning the house or blah blah blah. I am equally unexcited about waking up in the dark at 4.30am to go to training when the rest of the world seems to be asleep. BUT IT IS WORTH IT.

You only have a limited amount of time in your day so you need to prioritise what is important for you. We all have responsibilities that are non negotiable BUT there are a lot of things we don’t WANT to give up. There is a massive difference between what we CAN’T give up and what we WON’T give up. I didn’t want to give up watching my favourite TV shows at night to “unwind” but I can’t do this and have the time to wake up to train. SOMETHING HAS TO GIVE.

Now we come to what is the real issue here – it’s not about time, it’s about how much you value yourself and what you are prepared to do to make yourself and your health & fitness a priority.

You have things you have to do, but I bet you that making yourself a priority is not on that list.

If you do not make yourself a priority in your life, it will lead to you being unhappy and unhealthy

 
It is super easy to put everyone else first in your life, we all like to be the martyr. It is really convenient to eat “Fast Food” that’s how they get you by making it so convenient and cheap, But it’s not really food. We have all been conditioned to think alcohol is a great way to de-stress but it’s not, it actually makes you feel worse the next day due to sugar spikes etc and then you need more that night to “feel better”.

What YOU need to do is PUT YOURSELF FIRST FOR 30 MINS PER DAY, get some exercise, eat healthy and be a happier and more productive person who sets an amazing example to everyone else around them, including, kids, friends and family.

It will not be easy, but you can do it!

 
If you need to get up at 4am to do 50 burpees or a 20 minute yoga routine Monday, Wednesday and Friday THEN DO IT.

If you need to do 5 rounds of 15 Air squats, 10 sit-ups and 5 push ups after the kids go to bed Tuesday, Thursday and Saturday then that is what you need to do.

It is a simple example of:

Are you prepared to do whatever it takes to make the time for yourself, health and exercise?

I can hear all the excuses and anger already. It’s not that easy, BUT it can be that simple. I am telling you that it is absolutely that simple.

But it’s not easy.

You might have to give up your favourite TV show, or surfing the net for an hour before bed, or having a glass of wine and relaxing for an hour after the kids are in bed.

The question is:

Are you worth the effort to create the time to train and be healthy?

With the amount of online fitness courses that are available now there are no excuses. You can train at home with no equipment, it costs you nothing, and all you need is 30 minutes a day.

Always remember this:

Make the time to exercise and look after your health… YOU ARE WORTH IT.

Guy: So what’s the conclusion? The reality is we all have 24 hours in a day, but we just need to decide how we prioritise them. There’s a great saying, ‘ask a busy person if you want to get things done’. I totally agree with this! So get busy and make it happen because just like Shaun says… You are worth it.

Help us inspire others! Have you overcome poor time excuses? Or you still struggling to change a few things? We’d love to hear them in the comments below…

Sean Focus WOD O'GormanAbout Shaun O’Gorman: Owner and founder of Focus WOD, a company that passionately helps people on their health & fitness journey along with crossfit.

Shaun was a Police K9 Handler for 9 years and also performed duty in the Covert & Surveillance Unit working on large organized crime syndicates. He has been extremely fortunate to encounter a broad range of experiences in his life and all of these have given him the knowledge and experience to take you to the next level and beyond on your Health & Fitness journey. To contact Shaun, Click HERE.

Free Health Pack

How to stay fit, eat healthy & be street smart whilst on the road

eating healthy travelling

By Guy Lawrence

Guy: There’s definitely an art to healthy eating whilst on the road. As 180 Nutrition continues to grow, Stu & I find ourselves on the road and  interstate more often than not. As enjoyable as this may be, eating healthy & keeping fit can be a pain and requires a few tactics and being a little street-smart!

Who better to ask than 180 Nutrition Ambassador singer/songwriter Barry Southgate.  He’s opened for Brian McKnight and Craig David, performed in the box office hit The Sapphires, travels the world constantly and I’m always seeing his Facebook updates featuring pics of him with celebrities in another foreign country! To top it off he’s cut like a diamond, super fit and one the best advocates of health (and nicest blokes) I know!

So Barry has taken some pics of the food he eats along with some of the tips he uses to stay in shape whilst on the road. Over to Barry… More