Freedom from Food & Detachment from Calories burned via Exercise
Good morning Doctor Goonies, how are doing? It's, the end of week seven and, myself and Ryan went down to old CrossFit Putney yesterday, had a good look at the venue and it's again even better than I remember. I can't wait for us to, yeah, to to smash her there really. And I can't wait to see everybody there. If anyone's got any suggestions what they wanna do on the day, let me know.
Speaker 1:But we'll probably put on a few workout classes, few boxing classes with pads as as pairs. So you'll book yourself into a class upfront so we can make sure we got the timings right and, you know, maneuvering around. Ryan will probably do a session. Might be there'll be a dance session on a day. You know, plenty of time to to chat, this stuff.
Speaker 1:And there'll be food in the day, goody bags, know, we'll have a lot, we'll have all of our physical products on sale. Annoyingly, we got a rebrand from Turtle, without the U, to Turtle Method at the end of the month for legal reasons. Can't go on for longer than that. But I actually prefer the name Turtle Method. It makes more sense.
Speaker 1:We've always called ourselves Turtle Method anyway. So, yeah, that physical stock gotta go. The the the Clearway, the whey protein we got has gotta go. It's gonna be prices are gonna be phenomenal, so make sure you get ready to come and clear it out. If you want some top end, real top end athleisure like, you know, the the clothing that we got for turtle.
Speaker 1:Sizing, you might want to size up, I think that was the feedback sizing up. In terms of the fabric quality and stuff like that, you know, I got rugby clothing brand for many, many years, I've looked into fabrics for a long time going to all these trade shows so the quality and the supplier top notch and prices are phenomenally low. Like the fabrics we're using the brands will be charging £80 a leg and that's the truth of it, and you're gonna get it for a fraction of that. But anyway, that's coming up. But folks on today.
Speaker 1:What I want talk today about though is the fact that we're seven weeks in, are we free from food yet? Are we free from food conflict yet? This is the big question because if you're still fighting yourself every day by food, we need to start looking at why that's happening. So using the analogy the other day and I think it's useful to see it, this is how I see food. I see food is when I brush my teeth.
Speaker 1:So I'll wake up and I know I've got to brush my teeth and I brush my teeth as good as I can, you know floss sometimes rarely, mouthwash and after I've brushed my teeth that's it, I don't think about it again until the time comes again. I don't worry about it, was it the right stroke, was it the right toothpaste, was it the right toothbrush, you know all this stuff I just get on my day. Know and I see that's how I see eating as well. I eat something, I track and that's it and I won't think about food again until I'm hungry. If I have thoughts about food I ignore them.
Speaker 1:So like then I eat the food, I track it, that's it. There is no worry after it like I'll have an Oreo sandwich every day. It literally doesn't bother me at all. Not once do I think, oh Scott why are you having this Oreo sandwich you're such a greedy git, you're an idiot, you're such an idiot you're never going to get rock hard abs. I'm not fighting myself at all about it.
Speaker 1:I'm calm, I fit into my macros, I get joy from it, that's it. And this is the mindset we got to get into when it comes to food because why is it, we need to think about this, like why is it that we are trapped by food? The marketing plays a role in it. Like, more slogans are made by marketers. We know this.
Speaker 1:I mentioned it before. Kellogg's is the most important meal of the day. You know, the Michelin Star Guide made by Michelin Tires to sell more tires to push you to go restaurants and all this stuff. God knows how many more slogans we think is truth or science science backed versus marketing department came up with it. You know, these people are geniuses when it comes to manipulating desire.
Speaker 1:They know desire to lose weight and look good is ingrained in us now. And they just tap into this desire which is extremely powerful. They literally, having a game with us basically. And we've to protect ourselves. We have to protect ourselves.
Speaker 1:So we're seven weeks in like have we managed to become through from internal conflict of food and are we protecting ourselves from the external stuff, know that's important. So we need to look at it guys and really, really, really look at that and I think it's a let an important lesson because, just finished doing a fourteen day, like training with people macros in, like introduction and you know, asking them was changed in like twelve days. And you know that some of the replies are phenomenal I think many of you are gonna feel it but just wanna say a few to you you know I feel healthy, disciplined but not obsessed. Let's have a look here, kind and patient with all, no sorry, Here we go, here we go. So this is an important point actually to bring up.
Speaker 1:Detaching exercise from weight loss is super helpful for me. I spent way too long thinking that I could out train a rubbish diet even though I've known for just as long that it doesn't work. Exercise is great for health and fitness and toning but without a good diet it isn't enough. Beyond that there are two key elements of the actual product that are phenomenally good. The macro planner by knowing that you can go in adjust what you've eaten on a particular day and it will flow through to adjust the coming days so that you stay on track over the week.
Speaker 1:That's a real incentive to track everything. You feel like you're being honest, it's fine because there's something you can do about it over the coming days. With MFP a day is a day and you just end up thinking I'll try again tomorrow and you know tomorrow never comes. The weekly check-in is a smart idea, it feels like there's some accountability by knowing that the system will look at what you've done over the week and reflect it back to you. I also think it's an incentive to stick with and try to eat your macros.
Speaker 1:I feel it encourages you to put faith and trust in the system. Now you know what's important here is a reminder that is exactly the detach and exercise from weight loss. Exercise is the least impactful thing on your total energy expenditure. So you've got your BMR as the main one, fifty to 65% ish of your calories burned per day is your base metabolic rate, can't do much about it. The next one is neat non exercise activity which is just fidgeting, walking, cleaning, working, Then it's the thermic effect of food and then it's your exercise activity.
Speaker 1:If you think about it, are exercising for about 2% of your waking hours per week. Do you honestly think that 2% outweighs that 98%? It doesn't, it's nowhere near. So instead of thinking of exercise burning calories, I've trained four times this week, Scott, I've done so much exercise, I'm really active. You training four times a week doesn't mean you're active, I'm sorry.
Speaker 1:I train three, four times a week, I'm not active, I work a desk job, you know, I'm on my computer all the time, I'm not active, I'll try and get more steps in but I still wouldn't consider myself active. Active people are on their feet all the time, think nurses, think teachers, you know, they're on their feet all day, manual construction workers, always moving, always doing something, they're burning phenomenally amounts of calories. But even then if you think about the building trade, they're burning a lot of calories every day right? A lot of builders put weight on. You look at them eating shit.
Speaker 1:You can't out train a bad diet. You can't out burn a bad diet because it's so much easier to consume mass amount of calories than just to burn it. So please if you're having already decoupled, you need to to break the attachment of exercise and fat loss. Of course strength training has got benefits, muscle mass it can help with body composition, you can lose a bit more fat and gain a bit of muscle at the same time, which is great. But let's not fall into the trap guys of thinking that just because we do exercise we're active.
Speaker 1:And don't fall into the trap as well going, I've had a really big weekend on exercise. No, I say on Thursday I did loads of exercise than I usually did, I did two hour training session should I up my macros? No. Unless you do before and you want carbs and you're doing it for performance. But if you do goal is just fat loss, we have taken into consideration your entire total average.
Speaker 1:So say now you did six days of a week on a 10,000 steps, no sorry, you did six days a week on 5,000 steps. Yeah. And then you did one day at 12,000. Okay, your average goes from about 5,000 to about 6,000 steps for the week, know, and we think we've had a massive day therefore we can massively over consume. It's like yeah, but your average is hardly moved.
Speaker 1:It matters what we do daily. Does your daily life change much? If your daily life is changing, macros will change. If you have one or two high days here and there, no. They smooth out, the averages swallow them up, know.
Speaker 1:It's a very important point to remember. So when it comes to weekends, need to look at our weekends can skyrocket our averages, you know, in that fourteen day masterclass we did, people would track and honestly, and weekends have eaten 4,000 to 5,000 calories a day some of them. And they thought nowhere near before that 4,000 to 5,000 calories a day. So for your task this weekend guys, I just want you to be completely aware, non judgmental, look at your actions. Right?
Speaker 1:Don't judge yourself. Don't be like, oh, why am I having this? Just be aware of your behavior. Track as honestly as you can. Take this weekend.
Speaker 1:Make it an experiment. I promise you, you're gonna see so much from me. So experiment weekend, track absolutely everything. Okay? Every drink you have, everything you eat, track it.
Speaker 1:Don't judge yourself, and let's see what the results are because more often than not, we are miles off what we think we're consuming. Even seven weeks into this challenge, know, weekends are still gonna be really really, they're gonna unearth a lot guys. I'm just gonna say that too. You know, these week even me like, I know Urka some stuff and it's phenomenal how much more we eat than weekends. It's actually crazy.
Speaker 1:And you have to laugh, Ray. You have to it's a game at the end of the day, this, like, macros Tetris game. But you have to look at weekends and laugh and be like, ah, the amount of times we trick ourselves. I didn't have much in the weekend, Scott. I just had some chips, and I had one takeaway, and I had a few drinks.
Speaker 1:Shut up. Shut up. I'm like, yeah. Okay. Few takeaways, few bottles.
Speaker 1:Yeah. Like but I'm not judging, and neither should you judge. None of us are perfect on weekends. But please be aware. Please take this awareness into this weekend and you're gonna get some phenomenal insight into your actual real behavior.
Speaker 1:And only then can we make changes. We can only make changes when we have insight into these things. You know, we have we have to be aware of our behavior to make a change about it. Otherwise, you don't know what's happening. You know?
Speaker 1:But yeah, that's all. That's task this weekend guys. But well done for getting through another week. See, see, there's really easy that slip was. Let's let's rewind that back.
Speaker 1:I said, well done for getting through another week. Those words are stupid. Getting through. Getting through as if it's a bad thing. Oh, well done for getting through another week.
Speaker 1:I was about well done for living one day at a time and making the most of each day this week. So much better. So much better. Meh. Sorry.
Speaker 1:You have we flip terminology is important. Talk to me about love language. I love pears guys, just say again, just love pears. Pears for life. I'd add those pears again, they're called passe, casse, no, casse, casse, pears.
Speaker 1:Circular pears from France and they are so soft and juicy that there's nothing that beats them. They're the best pear, best fruit of all time. It's like I didn't even think it was pears until I had one of those pears and I don't know why I picked it up, it just caught my name and I got one and since then I loved that pair. That sounds ridiculous, I love those pairs. Every time someone comes to see me in my flat I take them for a walk to get some pairs.
Speaker 1:This is it, there's little things in life innit, pears. There's little nice french pears that I just love, that are there and I just love them and they just give me so much joy. It's stupid but it's stupid, I don't know. But I don't even know what I'm seeing now. Don't even know what I'm seeing.
Speaker 1:Weekend. Weekend. Weekend. Weekend. Obviously, we got Friday first in Ai Lamwe, so let's focus today.
Speaker 1:Get your one big thing done. Use this as a prompt to track. Use this as a prompt to check your morning entry, use this as a prompt to write your one big thing down. Maybe plan your day ahead, it seems most people plan a day ahead and prefer that. And Saturday will come and same again, be aware and I want you to talk on the radio Monday.
Speaker 1:I want to speak to you all on the radio Monday about your weekend's awareness and see what we can find out. We are scientists this weekend, big time scientists on a big turtle research project that's gonna change the world. So guys, guys get on with it. Enjoy your day and, I'll speak to you all on Monday on the radio and I've missed you all on the radio. Can't wait to be back.
Speaker 1:So enjoy weekends. Enjoy today. Love Pears.
