Nutrition Myths & Stoic Wisdom To Start The Day
Good morning you hooligans looking to improve your health and fitness. It's a new week, week two but more importantly it's a new day. But today on Mondays I want to get into things. Want to give you five myths about nutrition. I'm gonna gonna give you some quotes to take on with your day and anything in between, whatever else comes into my mind in between will be unleashed.
Speaker 1:So without further ado, let's try and dispel some myths and maybe many of you are carrying about because the thing is these myths can be persuasive. Cherry pick data, people say things in persuasive ways and you're like, that is the magic I've been looking for, yes indeed, but it's not true. Okay, so here's a few myths nutrition ones that I want you to understand and take away. Okay, first one, low carb is better for fat loss. This is not true.
Speaker 1:Okay, it doesn't matter where your carbs and fat come from when it comes to fat loss, as long as total calories remain the same. Now it is true when you do drop your carb intake, you might see a drop in water retention and your total weights might drop down. So this is something you have something called the whoosh effect, and it might make you feel better. So you might feel like oh, I'm eating a bit of carbs, yes, it's giving me energy for workouts, but maybe I'll drop it a carbs a little bit and then your weight drops you go oh see it's carbs fault. It's just the carbs you hold on for every gram of carb, you have three grams of water held on okay.
Speaker 1:So it's important to understand that the carbs are energy is good for workouts and more water in muscle better. However, you do drop weight when you go low carb more than if you stayed high carb, but fat loss is not different. Does make sense? So please remember that. Next one, eating small but frequent meals increases metabolism.
Speaker 1:No it doesn't. Okay so three big meals will spike it bigger and then six small will be six smaller spikes total at the end of the day is the same. So don't worry about the size of your meals and frequency just eat when you like to eat and you know if you like to eat big meals like me eat big meals. If you like to eat small meals eat small meals, do what works for you, test it out, no one's going to tell you the answer only yourself. Okay next one, breakfast is the most important meal of the day.
Speaker 1:No it's not. Breakfast is the most important meal of the day was a coined marketing term by Kellogg's over a hundred years ago. You know Kellogg's a cereal, that Kellogg's. Genius marketing. The marketing campaign was so successful.
Speaker 1:We literally use it day to day lives. We are my god, guys. I can't tell you how nuts is that. Tell tell me how nuts that is. Perhaps most boring meal a day.
Speaker 1:Where does that come from? I don't know. Just know it. Why? You know it because the marketing campaign a hundred years ago started off.
Speaker 1:Think of the conditioning we've got been under. Think of other things that we think that have come from some boardroom a hundred years ago with like three white men in America who were like, alright, are we gonna do to make more sales guys? Oh, let's come up with this phrase. All laughing, smoking cigars, eating coker pops. Right?
Speaker 1:And they're like, we got them. Hundred years later still saying it, still helping them sell cereals. Absolutely mental. So on that note, please start questioning things that you know, you think you'd believe fully, but really don't know where that belief comes from. Okay.
Speaker 1:Because the next one is something that all of us used to believe when we were growing up, and I used to believe it. So my teacher told me this one. Next one. Eating after 6PM makes you fat. Shan, missus Shan Gog, why did you tell us SMP?
Speaker 1:Why did you tell us eating after she actually said 7PM? Why did you say yes after eating after 7PM used to make us puff out on? You didn't research it to do. You didn't research this properly because there would have been studies in this when I was about in school, would have said this is not true or there would have been no conclusive evidence of this. I don't know where this has come from.
Speaker 1:She used to make the example of one of the students who used to go swimming every day because she was a good swimmer and wouldn't eat after 6PM. Was like, yeah, because she wakes up at 5AM. She goes swimming at 6AM. By the time it gets to 6PM, she's gonna bed in a bit. She probably would eat if she woke up later.
Speaker 1:Guys, eat after 6PM doesn't make you fat. It's all about whole calories. God, what do we believe? Okay. Last one.
Speaker 1:Intermittent fasting is best way to lose weight. Look. It's no secret. There's no secret to intermittent fasting. It doesn't do something than normal cardio deficit does.
Speaker 1:But if you prefer intermittent fasting do it, it just means you eat for less hours a day simple as, let's take away the magic phrasing of it. There's no difference in fat loss with intermittent fasting group regular energy restricted group when it comes to fat loss. The studies show there's no difference to fat loss. But if you prefer to skip breakfast because you're not hungry and you go to 1PM and save your macros calories for evening, then that might help you lose fat better. But it doesn't mean intermittent fasting is magic.
Speaker 1:Does that make sense? Hopefully makes sense. Hopefully makes sense. I'm gonna give you one more. It's from 121 Health and Fitness Myths and I'm gonna be launching as a book at Turtle.com soon.
Speaker 1:One more. Okay. Pepsi Max, Coke Zero and stuff stops fat loss. It's not true. Studies show there's no difference but some studies show diet sodas and stuff does actually help people, with their weight loss journeys because it can kind of, what's the word, the sweet tooth they can curb the sweet tooth.
Speaker 1:They can curb it. So that's your little bit of nutrition myths to go ahead with and listen to, and hopefully, you don't buy into all the myths moving on. But please do be vigilant online because there's a lot of myths going about. I'm gonna give you some stoic quotes to go over the day, and I'm gonna leave you going with your day. Simple as really.
Speaker 1:It's a little simple as. So these are ones on difficulty because I think we all go through, it's winter, weather's getting cold, we're trying to do a fitness challenge, week two we're trying to smash it, know things are gonna come in a way, life gets in the way, it's gonna be hard okay. But here's a few quotes on difficulty by the stoics. Here's Seneca, a gem cannot be polished without friction nor a man without trials. What a woman.
Speaker 1:That makes sense to us doesn't it? So we're gonna have trials guys that's what makes us, that's what makes Hercules. Hercules would have been nobody if he didn't do the trials he had to go through. Who would have he been? Hercule.
Speaker 1:The one that didn't do anything, just sitting on the couch doing nothing. Ah, look at that Hercule, legend. Nah, it was Hercules. He did that. He came over those trials.
Speaker 1:Okay. The first rule is to keep an untroubled spirit. The second is to look things in the face and know them for what they are. Marcus Aurelius. This is a good one because actually what a lot of us do is we look at scenarios and we catastrophize them and make them into these massive monsters and we never face the reality.
Speaker 1:And really if we look break down to the reality, we're like, you know what, I can take our head on. And this is where the book, Ryan Holiday's book, The Obstacle The Obstacle Is The Way kind of comes from is kind of looking at a challenge going straight at it. Okay. If you hear someone is speaking ill of you, instead of trying to defend yourself, you should say he obviously does not know me very well since there are so many other faults he could have mentioned. Epictetus.
Speaker 1:This is more about the difficulty we get when our friends and family start going, you're doing a fitness plan and then they turn into experts like all of a sudden and think well that's not gonna work, guess not gonna end and they just kept, they just, everyone just belittles you, will tell you it's not the right thing to do. They're doing this, they're doing that, should do Atkins 5.2, you got to ignore these things and say, yeah, I should be doing more. I should be doing way more actually. Actually, he's thinking about I should do every die at same time, shouldn't I? Just let them have their opinion.
Speaker 1:Don't let it impact you. We've had so many people posting in the groups over the years about their friends and family doing, remarks and stuff and it does impact people. So do watch out for it as the program goes on. Okay, Another one by epic epic heaters. Wealth consists not in having great possessions but in having fear once.
Speaker 1:I love it. I've been doing this over the years, fear once. I don't want a car. Don't know how fast your car, I don't care guys. The piece of metal you're running around with yeah, with a different logo on the front, I honestly don't care if that metal means Tesla or it means Ferrari or it means Ford.
Speaker 1:It's a four, it's four rubber, rubber tires, piece of metal, and you're driving a boat in a plume to the blaze. I'm joking, you know, we gotta get somewhere. But you know what I mean? You don't want a fancy car. That helps you.
Speaker 1:Stop what I'm doing with that. What else do we want? We don't want to look like someone else. So we're not troubled by seeing other people's bodies and seeing Instagram posts come up under out of nowhere, someone's got shredded abs and it makes you feel bad. We don't want it.
Speaker 1:Don't want it. What else is there? You know, keeping up with the Joneses. You have to see these two thousand years ago, stop keeping up with the Joneses, cut down for once. And the Epictetus talks about this as well, he talks about who is your master?
Speaker 1:Whoever controls what you like or dislike or what you want and you don't want. That's who your master is. So who's controlling what you want and what you don't want? Is this social media, Instagram, influencer, whatever it is, look at what that is and stop being pulled by it because otherwise you're always gonna be feeling very turbulent. Okay, let's have a look.
Speaker 1:Oh this is a good one with Marcus really is. I have often wondered how it is that every man loves himself more than all the rest of men but yet sets less value on his own opinion of himself than on the opinion on the opinion of others. Signe, we look we all love ourselves. There's a there's another quote I, I'll get her up now. We all love ourselves more than other people, folks under me, me me me me.
Speaker 1:But then when it comes to opinions someone says oh, Scott those genes look weird boy, I'm changing them right now but actually I love them. How, do know how weird that is? Happens all the time. So we need to be aware of this like why why does that happen? Here it is.
Speaker 1:Really life is about narcissism. No one is ever thinking about you much. You always think people are thinking about you way more than they are. Don't we all? Don't you know?
Speaker 1:You've seen those people driving around in their cars, those Vauxhall COSAS with like a boom with a boomy exhaust going on a corner flying in the middle of the night thinking people are waiting and waving flags. Hey, go on boy. Driving around the corner. No one's there. What are doing?
Speaker 1:Why are you driving like an idiot? No one's watching you. Why are you walking with a strat thinking every people in the windows are looking at you? Yeah, woo, like, yeah, yeah. It's an idiot walking on the street, what a legend.
Speaker 1:No one's actually looking at you. Do you know I mean? We go gyms and everything, people look at us, no one's looking, people got headphones on trying to focus on their own shit. That's quite that's liberating, Is that liberating? That's liberating.
Speaker 1:I think it's liberating. No one's looking at you. Get over it. Okay. You have power over your mind not outside events, realizes and you will find strength.
Speaker 1:Marcus Aurelius. If you are pained by an external thing it is not this thing that disturbs you but your own judgment about it and it is in your power to wipe out this judgment right now. And Epictetus, I'll finish this, says, we should always ask ourselves, is this something that is or is not in my control? And that's the topic for today. So Marcus Freelis would write to himself every day saying, is this necessary?
Speaker 1:Is this necessary? Is this necessary? No, snarky, don't do it. Okay, great way to live. Epictetus, is this in my control?
Speaker 1:No, forget it. Is Is it? And I want to solve it? Yes. So today, okay, what's in your control?
Speaker 1:Your attitude towards your actions is in your control today. That's it. So if you put a good attitude towards your day today, that's the only thing in your control. The result isn't in your control. So you could put your attitude into everything today, could go to a meeting and you, yes, I'm gonna go to meet in positive, boom, boom, boom.
Speaker 1:You think you smash a disaster. But your attitude is what you can control, you can't control the outcome. You go to the workout today, good attitude, you're ready, you're prepared. You're trying to do big but you're just not feeling strength. You're not feeling as like last week, maybe a bit too sore whatever's happening.
Speaker 1:But the thing is you did what was in your control, boom tick box, Even though it might not have been as good, you did what's in your control. You did your best. Am I getting through? So today, is this necessary? Yeah.
Speaker 1:We can ask this about food as well. Is that piece of brownie that I just had a meal, is it necessary to have it? No. It's not. Do I just want to because I said, yeah.
Speaker 1:Okay. It's not necessary. And what is in my control? Is this in my control? And the only thing in your control is your attitude towards things.
Speaker 1:That's it. Everything else isn't in your control. So go towards today with whatever's in your control with a good attitude. That's all you can do. Imagine going into every day with a good attitude about every action you do, your life will be changed.
Speaker 1:We always wumbling about, oh, just Monday, oh my God, sucks. While you're alive, you walk in, it's Monday, you still go in, got friends, family, do know I mean? I think a lot of people are just like sulking through life and really got a lot to be grateful for. And this is like, I'm I'll be honest, like the gratitude stuff took ages to come down to me. Like I I felt cheesy.
Speaker 1:Was like, it's fucking cheesy. Look, I'm not gonna do grateful stuff every day. I'm on it. And the Welsh coal mines. I'm doing it.
Speaker 1:But actually, exercise that really worked and you can do now is instead of thinking about things that you want, yeah, or the gratitude oh I'm grateful for, I've got, I'm grateful for living in London for example you see. The exercise to do is think that you've lost that. So think that you've now lost what you've already got as opposed to thinking about what you want. So you've lost what you've got so you could say you've got a loving partner. Think about you've lost now.
Speaker 1:Go back. Now are you grateful now? Yeah? Think about you're now all feeling healthy, you're waking up, you're walking on your day. Think about now, you've just lost your health and you're now really ill on the couch.
Speaker 1:Oh, now you're grateful you're walking around, yeah, you're not sniffing and sneezing. You can walk. Think about when you broke your legs out at that time. Think about your healthy leg, know, imagine that imagine that wasn't it and you couldn't walk right now. Now you're grateful.
Speaker 1:Make sense? It really works when you do it that way. The other way doesn't work. The other way doesn't work for me. That's what I got to think about.
Speaker 1:I got to think about the stuff I do have and think about I've lost them right now and then they've come back and gone, Oh my god, they're back. Oh my days, you know, like you've waking up from a really bad dream but it didn't happen. You know, you did something really bad in the dream and you woke up going, wow, I could have been in jail. But it didn't happen. It's not a dream that relief.
Speaker 1:We want that relief from these gratitude exercises. And that's it guys, I'm done with this voice note. Get on with your day, hit it with good attitude. That's all you can do. It's all I can ask for.
Speaker 1:And enjoy week two of this challenge. Enjoy the fact that you can do a strength challenge and enjoy it with the community. Love it. Happy days. See you in the workout later.
