Do These Things To Change Your Life, Genuinely
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. We're back, guys. Another voice note. Let me just say something.
Speaker 1:Did an annual call last night. So if you're an annual member, 399 a year, saves you money for one. Two, you get two annual monthly Zooms extra and you get one to one calls at Dan four to five times a year. We're gonna increase our frequency. So there's a lot of benefits joining an annual.
Speaker 1:So if you guys wanna commit, that's where you wanna go. Anyway, this annual call was more so let's have a chat about our struggles, but let's collect some data. Let's collect some numbers. So I did some polls, asked people, do you stress eat? Do you comfort eat?
Speaker 1:Right? Ninety percent of people stress eating, 90% of people comfort eating, 93% of people self sabotaging, less than 10% of people are journaling, less than 10% of people are reading every day. Hardly anyone is going to bed without their phones, Right? And we look at these things and we ask ourselves, are our behaviors, lifestyles matching up? People like we'll always look for that small tweak, that small thing that's gonna do absolutely nothing.
Speaker 1:Switching from one brand of ProTJ to the other is gonna do absolutely nothing for you. But I'll tell you what's gonna do something for you. And I want you all to focus on this today is to get the right sleep. If you don't sleep enough, the research is oh, guys, the research is so strong that if you don't sleep enough, this is what happens. First of all, undersleeping, you're gonna consume more calories, not from breakfast the next day, not at lunch, not at dinner.
Speaker 1:You're gonna consume more calories at your post dinner snacks. That's where all the extra calories come from if you have lack of sleep the night before. So be like, all snacking, I'm snacking. Treat the cause of it, lack of sleep. You might be thinking it doesn't make sense.
Speaker 1:No way. It does. It does make sense. And also, if you're not preparing and batch cooking or like trying to meal prep and meal planning is different than meal prep. Everyone can meal plan and eat this, but, you know, doing us is is a different thing.
Speaker 1:If we can meal prep at least two days in advance to make sure we're hitting our protein goal, when we get enough sleep and we hit our protein, which we know makes us feel full of longer, guys, nearly there. You've literally done that. You've helped yourself so much. All you gotta do is a few more things. So it was interesting to me to see the nobody's prioritizing their sleep when actually it's the biggest win you can get.
Speaker 1:Do you know I mean? Like, what are we doing? Why is it more important that we watch another episode of Ted Lasso or another episode of Friends that we've seen for a thousand times on TV or any reality TV show? Why do we have to look at our phones every night before bed and every morning when we wake up? There's nothing nothing ever gonna be worthwhile seeing in, you know, nine after 9PM or before 9AM.
Speaker 1:Why make our rule, guys? Let me make our rule. This is a voice note rule. We do not look at our phones after 9PM. We do not look at our phones before 9AM.
Speaker 1:How is it about we stick to that? See how that impacts your life. Thing is you might be like, yeah, much might have an emergency. How many times you have an emergency call? Because, you know, what are you on about?
Speaker 1:Yeah. You might get one, you know, once every hundred days. I don't know. Maybe probably less. But maybe that's why you put on notifications off on your phone and you only have a notification on, so your phone will only buzz from people that you really care about and you need to go phone.
Speaker 1:So if you tell people, look. You want an emergency for me, phone me for me for number so I got it. Okay? But we're looking at really edge cases there. More often than not, we don't wanna be on our phones in the morning or late at night because it just keeps us awake, makes us worse.
Speaker 1:The best thing about sleep is you wanna go to sleep. You wanna try and go to sleep when you're tired. I know it sounds obvious, and here Gilmore talked about this, but it's true. And if you have a good day, you have a good sleep. I think it's very true.
Speaker 1:If you always go to sleep or try to go to sleep and go, oh my God, didn't track my macros. I really wanted to do that workout. I can't believe I ate that huge bag of candy kittens watermelon sweets. Why did I do it? Why did I have a pot noodle?
Speaker 1:Oh my God, why didn't I go for a walk? Why did I why did I do that? You beat yourself up in the night and then you don't sleep because you haven't done the actions you've done in the day. You need so what we need to do here as well, we need to fortify. Right?
Speaker 1:We need to fortify our kind of I don't wanna say willpower, wanna say discipline. We wanna start saying no to things. We can say yes to more important things like I said before. So when we're looking out of a day guys, we look at overall, take our health fitness out of this for a second. If we can go to bed without our phones, right, at 9AM 9PM, or we can get good amount of sleep and wake up and no longer phones and get a walk in shower, coffee, read something for ten minutes, something that's gonna be nourishing for the brain, anything, philosophy history, anything in this region.
Speaker 1:Okay? Not the news, not social media. And then you start your day, you start your workday and your phone time at the same time. Okay? You are gonna be infinitely happier and balanced and still and bet you're just gonna be over you're just it's gonna try to be transformative for you.
Speaker 1:Yeah. We understand this. That's the truth. So it's what we should be doing. Add on top of that tracking your macros of flexibility, being able to have your Snickers, your ice creams, dinner's out, you'll drink alcohol in there.
Speaker 1:Being able to have that flexibility, knowing you've got our flexibility and being able to eat a decent amount of food, Knowing you could do that as well. And just 2% of your waking hours spent per week on working out strength workouts, which we're gonna do in a challenge. So it's just gonna be 2% of your waking hours. You'll that is life changing, complete overhaul life changing. And all we're asking in reality is we spend less time on our phones, less time watching shared TV.
Speaker 1:Yeah. Go to bed a bit earlier. Make sure we have discipline. So we ask ourselves before we make decisions, before we make decisions, withhold judgment, hold back a bit okay this is the thing, is the main thing, before a bit you know before you eat something before that just give yourself a few more seconds ideally up to a minute to be like you know what let me set back for a minute. Let me really have a look at the situation.
Speaker 1:Is this really me wanting to consume that massive giant doughnut that's just been placed in front of my face? Is that really what I wanna be doing? Was that just the chimp mind or so we can say it? Was that just me? That's just kind of the craving I get because I've seen it.
Speaker 1:My eyes have seen it, and I was a craving for it because I know how tasty it is. Let me take a step back first and see what's the false judgments and what's the, you know, the real judgments. And you go, do know what? Me as a person, I might go, I don't wanna eat them. But if I just let my kind of animal side take over and I would just gobble it up.
Speaker 1:We forgive delayed judgment for just a few seconds. We can start being more rational with our decisions. So what we're doing is we're no shit TV, no phones before bed, no phones when we wake up, wake up, go for a walk. I know you're saying, I hope you can listen to this podcast on your phone. I haven't come to a solution for that yet.
Speaker 1:Maybe you don't listen to it on on this first walk. You must listen to it again. Okay? We leave the phones there. Or is there a way to have a podcast on your phones without looking at it?
Speaker 1:Don't know. Could be. If you got the willpower to do that, but probably not because it's such so addictive. So you get the walk in, you get your morning routine, you're reading done, and you have that self discipline to make sure you step back from decisions and be more aware throughout the day. And you spend about five minutes a day tracking your food.
Speaker 1:Let's give you ten minutes a day tracking your food. Five minutes, three times a week training. That is life changing. It is life write that out. Write what I've just said out in a piece of paper.
Speaker 1:Think of all the other stuff that goes on in your day. Do they impact those things? Can you control those things? Are you in control of those things? Are you in control when you go to bed?
Speaker 1:Yeah. You are. You're the adult. You're in control. You're in control when you go to bed.
Speaker 1:Are you in control picking your phone up in the morning before taking into the bedroom? Yes. You are. Are you in control of being able to delay judgment for a few seconds? Yes.
Speaker 1:You are capable. You're a rational human. You are different to animals. Epictetus once said that we've got the power of the gods in us. That's what makes us different, being rational creatures.
Speaker 1:Does do you have it under your control to track what you eat in your phone on the turtle app? Yes. You do have the you do. That's your you can do that. It's your control.
Speaker 1:And is it in your control to write down when you can have a workout and prioritize it like you would a work meeting, like you would anything else of importance? Write it down, I'm gonna train on Tuesday 06:30PM, Fate permitting, things might happen. But that's what I'm gonna do at 6PM. And I'm gonna treat as if it was a work meeting and treat as if I'm starting work, have to be there. Treat that thing with urgency, treat like I have to rub brush my teeth.
Speaker 1:I have to do this. There's a few things you have to do. You have to put clothes on in the day. You have to put clothes on, you have to brush your teeth, you have to go to work. Right?
Speaker 1:You have to do the things you're gonna say you're gonna do just for the 2% of the week. And I promise you, you start doing these things and you're of doing it, things are gonna click. And it's not asking for much. It's just asking for laser focus on what really matters. I talk about the eighty twenty rule Pareto's principle.
Speaker 1:This is even more extreme. This is like the 2% that gives you the 98%. It really is. It really is. And there'll be more content coming on meal prep and stuff like that soon, but let me just give you one hack I've done recently And, you know, it's up to you guys.
Speaker 1:I'm not gonna say I'm a massive cook or whatever. What I do is I batch cook my protein, which is a chicken, loads of chicken breasts in the oven. When they come out and they're hot, obviously, that's when you cut them up into pits and put two breasts worth into each into each tupperware. So I have two chicken breasts a day. What I do then is I have a muscle food pizza.
Speaker 1:They take ten minutes to do. Got about 300 calories. They're about 27 grams of protein. What I do is the top end for that pizza is that chicken and I just roll it up like a brief dozen times. And I have a pizza with extra chicken takes me up to about 50 grams of protein minimum.
Speaker 1:And in terms of time spent, I've taken chicken out of the fridge, put it on a tray, put some seasoning on it, and then put the oven on. And then put in the oven for, like, thirty five minutes. So time taken there is about thirty seconds. And then the other side, putting the pizza in takes me thirty seconds. That's a minute of my time.
Speaker 1:And then when it comes out another, say, two minutes, just putting the chicken on the pizza, putting on the plate. And then it takes me one second to eat that. It'll take me like a few minutes to eat it. So overall in five minutes, I've batch cooked my protein for two days. I've had, you know, any of it say, okay, say for ten minutes, I've got two meals done for two days, protein pizza with chicken, and I've got about two days worth of chicken done.
Speaker 1:So I've got two meals done in five minutes max, which are giving me bulk of my protein. With ease and I can do half of the mornings as well, like you can think of protein, you can do overnight oats, night before you can mix your protein powder with your oats, milk. Make sure you put your bowl on the weighing scale to start with reset the weighing scale whilst the bowls on that so it's all zero. Put the oats in 40 grams, put the protein in, know, you know, I put like 50 grams of weight in and then milk 100 mil is 100 grams. So you don't have to change the settings and then you can see the number go up and boom, mix it.
Speaker 1:You can add some fruit if you want to put in fridge overnight or it's next morning, job done. How long has that taken you? A few minutes. So now we've got our breakfast done and our dinner, in about, you know, if we take about like five to ten minutes max for two days. That's what we're looking at.
Speaker 1:Then, you know, for your lunch, you can have a convenient meal, you can have something you batch cook again, up to you. But it doesn't have to be time consuming. You don't have to be Gordon Ramsay in a kitchen. You don't have to make them harder than it is. Don't have to be complicated meals.
Speaker 1:The simpler, the better. You like what you like. Eat what you like. Because a lot of people like, oh, it's boring, eat the same thing. Everybody eats the same thing.
Speaker 1:This fire is such nonsense. People say don't eat the same thing. I don't know why anyone is cooking a different cuisine every day. They don't. It's nonsense.
Speaker 1:They revolve around three to four different dinners, three to four different lunches, probably one or two breakfasts. That's the reality. The same snacks. What do you eat when you go for an Italian? Same thing.
Speaker 1:What do you have when you go to an Indian? Chicken tikka masala, peel of rice. Every time. We are we are creatures of habit. We like what we like.
Speaker 1:So don't listen to people like us boring. They have the same shit. They'll have a Greg's passty and a and a pack of crisps and a Snickers and a Coke. Same thing all the time. No coffee in the morning, no tea.
Speaker 1:You know, same. So don't worry about it. So think simple, think quick, think biggest impact, like I just said in this voice note, put it all together, see what happens. But I want you to just do it for today. But today's focus really, really is to get your sleep done.
Speaker 1:So tonight, bed at nine, no phones after that. Read anything because it helps you go to sleep, read anything, just take some book in, so you go to sleep. And if you're not tired, obviously just don't go to bed, try and, you know, maybe do some if you've got some task to do whatever, do it. But, you know, if you are feeling a bit tired, no TV, no phones, bit of reading, go to sleep early, wake up next day, wake up earlier if you can. After, you know, after seven, eight hours sleep, wake up earlier.
Speaker 1:No phone, go for a walk, get some fresh air in you, come back, shower, coffee, read a bit again. So this is like that'll all take you, like, thirty, forty minutes. And see how you feel when you start your day. And I want you to let me know how you feel when you start your day. That's your task.
Speaker 1:But let me know. Crisp winters, autumn's morning. You can't beat it. You can't. But let me know when get on.
Speaker 1:That's the task, and I hope you found this useful. And if you're listening, you haven't signed up to our strength challenge over to five weeks strong, what are you doing? Get on it. Get on it now, actually, because you wanna get in the group early, get prepared. So you can go to turtle.com, t r t l e, Com forward / strong - middle - challenge.
Speaker 1:Guys, loving you and leaving you to speak with tomorrow. And that is it for today's episode. So hopefully you took something away from it. If you didn't, here's what you need to take away. Stop wasting time on social media.
Speaker 1:Stop wasting time gossiping. You've only got a day to live. Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days.
Speaker 1:But if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow. Do daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today, I'm telling you, you'll have a fulfilled life.
Speaker 1:So enjoy your day and hopefully we'll see you back tomorrow.
