Speaker 1: 00:00

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: 00:22

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. Good morning everyone. Again, did you enjoy the sun yesterday? Imagine we had that all summer.

Speaker 1: 00:41

Imagine, imagine what we could have had. I've seen even people posting and I relate to it. They're like, missed lockdown one. I missed the first lockdown when it was so sunny and it was locked down and everyone's was on furlough and you know obviously bad stuff was going on with COVID but it's mad innit? When we were in lockdown one I'm like this sucks.

Speaker 1: 00:59

And now we're not in lockdown we've got to hell weather. Tell the weather we're like oh lockdown one let's get it back. It's mad what time can do to what you want. But anyway, let's let's talk today about, a few things actually. First thing I'm gonna talk about is where on the book club at the moment we're doing, it's called The Gift.

Speaker 1: 01:20

The the author was in Auschwitz I believe and there's a psychotherapist afterwards similar to Viktor Frankl's story she does mention him as well. And you know she's talking about, the worst prison is our minds, right? She says this, worse in Auschwitz, the worst prison is the prison of our minds. And you have to listen to this advice. She's like 92 now when she wrote the book.

Speaker 1: 01:44

And a lot of people will go, yeah, whatever, mate. But it's like, look, if someone from Auschwitz is telling us the worst prison is our mind, we have to take it seriously. Like she's been to Auschwitz, been in concentration camp. Viktor Frankl says the same thing. Like this is not to say that the concentration comes easy and they're probably been a bit thing like, you know, probably been a bit like in a sense pain they're not playing it down but obviously like, they killed people.

Speaker 1: 02:12

So, know, in general the camp life is worse for someone than not being in camp life of course. But, you know, what she realized as the years went out went by and after she was in the camp and came out and she couldn't really she couldn't she didn't know what happiness was. She didn't know what, what to do. She couldn't get out of her own mind. And she only when she started mastering her own mind that she was she able to, you know, escape and she helped loads of people and she talks about stories.

Speaker 1: 02:39

Unbelievable. But what does strike me is it's the same advice. When you go to these authors who have come up with epiphanies and kind of these golden rules or like these insights. They're all similar, they go back thousands of years even to the stoics. Focus on what you can control and what you can't control.

Speaker 1: 03:00

Right, this is a very common theme. Respond, don't react is another thing she says all the time. Respond or don't react. You don't have to let something impact you, she says. You don't have to let this keep bothering you and upset you.

Speaker 1: 03:13

You don't have to let that thing that happened in the past keep nagging you on your shoulder. She talks about techniques and how to get rid of it. She talks about, writing it down and digging an actual grave three feet down and putting it there and saying goodbye. She talks about playing in your head that someone hurt you, playing in head, you you put them on a chair and you shout and scream and you say everything you needed to say to them and then you leave it go. Right, she talks about these techniques, right?

Speaker 1: 03:38

And you know, it's all links like once, you know, if you've been part of Turtle and Book Club and stuff, speak about stoicism, we speak about psychotherapy, we speak about, you know, Viktor Frankl's psychotherapy. We spoke about Adler's psychotherapy. We've we've covered we've covered a lot of bases now. We've done School of Life and many other books. And, you know, Chimpanadox and Obstacle is Away.

Speaker 1: 04:01

And what you all should start realizing now and this is a big, takeaway from the book called How to Read a Book, right? It's a good book. It talks about like actual reading, analytical reading and it talks about this is like the more you read and the more you actually dissect books the more you can connect what authors are saying. You can then take what you learn, but that is the biggest insight you can get. So I think that's a shortcut for us to stop trying to search for more answers and actually go, let's listen to these people.

Speaker 1: 04:31

They're saying the similar things. Let's take it seriously. Right? We need to take it seriously today. And I also want you to do is take this seriously today.

Speaker 1: 04:39

What can you control? You can only control your voluntary actions. Right? Epictetus talks about this as well. He talks about you can control the the want, the desire you want to walk.

Speaker 1: 04:50

Right? I want to walk. I wanna do it. But that doesn't mean you're gonna walk because you could be paralyzed or you could be ill or someone could be smacking smashing your knees. Right?

Speaker 1: 04:59

But they what they can't take away from you is your desire to want to do something. So in that case, your desire to do something is completely up to you. Your desire to change. Your you trying to change. That is up to you.

Speaker 1: 05:13

Does that mean you're gonna succeed? It doesn't mean you're gonna succeed. It doesn't. That's that's not the point. If you keep trying and keep trying and keep trying, you are gonna move in the direction.

Speaker 1: 05:23

Okay? So are you trying today to be the person you wanna be? Because that is completely under your control. And if you're not trying today, even if you don't succeed or something is in the way, you can say, I'm gonna plan to go gym at 5PM and you're on the way to the gym. Right?

Speaker 1: 05:38

You're like, I'm gonna go to the gym. You're on the way to the gym. You get a phone call. Look. You gotta come home.

Speaker 1: 05:43

Something bad's up and, know, there's fucking fire or whatever. Something, you know, something big's up and you go back and you have to deal with it. You most important in that point is you try to go to the gym. You were made move towards the gym even though you didn't get there. The most important part of that is your trying.

Speaker 1: 06:00

Right? Sometimes we don't always get to do what we wanna do, but that's fine. And it talks about the stoic reverse clause. It's like, I'll do this, faith permitting. Hopefully the businesses succeed, faith permitting.

Speaker 1: 06:16

I'd love to go for a walk, faith permitting. Next weekend I'd love to go out and drink in the sun, faith permitting. It's always they give it, you know what, I wanna do it, but it might not happen. And it kind of it's kind of a really nice way to live because it just leaves go a bit of that control you think you got but you don't. Right?

Speaker 1: 06:32

And it makes your life a lot easier. So all I want you to do today is just try today. Just try. Just try and do the things you wanna do as a person you wanna be. So you wanna try and track your macros, right, with proper intent now, proper intent.

Speaker 1: 06:48

Try and go for a walk. Try and go to the gym, try and do these things. You won't succeed in everything guaranteed, but the person you become is the person you become. Guys, come on. Alright.

Speaker 1: 06:59

I'm gonna show you some research. So Doctor Paul sent out a survey to the Turtle members, because he's doing a talk at the Arnold Sports Festival in less than a month now, which is a big big festival, on what we think of behavior change and healthy eating and stuff. And we've got a lot of amazing success stories, but we think we've got like a really solid foundation to teach other people what to do. I'm gonna share with you some interesting stuff I found. So on average most people lost over a stone in a year so like we say one pound of fat, well one pound of fat a week so is probably kind of where we're be at.

Speaker 1: 07:37

On average it's like 14 to 16 pounds of loss between everyone obviously some people have lost way more some people have got a goal of way less so it's not really that's not indicating that we didn't succeed in that, but just goes to show that over a year the average weight loss is a decent amount. Over a year period which is a long time, you mostly see diets collapse after six weeks, eight weeks, right? So that's good, that shows sustainable progress. People dropped Good Food dress sizes. But here's what's interesting, right?

Speaker 1: 08:08

Before turtle people tried three, four, five, six, seven, eight, nine, 10 different plans, right? But here's what people rate in terms of their own weight management journey so far, rate the importance of these on a scale of one to five, one being not important at all or five being essential. Having access to a community. Most people said five out of five for this. Okay?

Speaker 1: 08:34

Then some fours. Right? Before Then we ask before you start a turtle, what would you rate the importance of access to community? Nobody rated it five out of 0%. Most people rated it one or two.

Speaker 1: 08:48

So it's the direct opposite, of importance and that's massive. That just goes to show you have to you have to engage community, you have to experience it to understand the power, you have to put yourself out there, you have to message people, have to get it back and we're gonna do a better job with this at Turtle realizing this is the most important thing we're gonna do. We're gonna do a lot more smaller group stuff, we're gonna do a lot more, you know, we're gonna do a monthly check-in with full turtle members, where every month you speak to a human and we'll ideally reply with a voice note or a video, to go over what you've said, hopefully give you more clarity. And we're hoping to just bring in more of those touch points and maybe a massive challenge at the start of next year like Octagon again. But listen to that, it's important.

Speaker 1: 09:33

So community is flipped from a from a zero importance to the most important, five or five. Let's have a look another one. So people's in terms of now after being on Turtle, how they rate recipe guides and meal plans kind of like you know three out of five most people voted it. More towards the two to three out of five, only a small percentage rated it four and five okay. But if we ask them before Turtle right, they were rating it you know four and five out of five.

Speaker 1: 10:07

Right? They thought the recipes and rigid meal plans were really important but they realized it's not. It's a flexible approach that's important. You know having access to live expert q and a's, five out of five. Most people are bit some four out of five.

Speaker 1: 10:22

Right? Huge amounts of people rate are really important. Huge amount of people. Let me look at live workouts again, most people five out of five. Food tracking, the top one five out of five.

Speaker 1: 10:35

Only one person said three, some said four but everybody else said five. Okay, so these are just guideposts for you guys listening. So the important things is track your food and do your check ins during the app, Very important. The most important thing according to successful Turtle members. Another really important thing is live workouts and group activities.

Speaker 1: 10:56

Very important. Getting the live workouts, the energy it brings, right? Q and As and education up there as well. Very important. Listen to the Q and As if you're full turtle member.

Speaker 1: 11:06

If you want us to do some Q and As in the turtle membership just on the apps let us know as well. Right, the guides and recipe meal plans not as important. Not as important journey, so stop looking for new recipes and meal plans and someone to tell you exactly what to eat. Eat the food you love and tweak it tweak it from there. That's all you gotta do.

Speaker 1: 11:24

It really is that simple. Some people I can't believe it's so simple. Yes, it is so simple. And having access to a community, really, really important for a lot of people as well. So those are the main things, guys.

Speaker 1: 11:36

Those are the main things. Nothing else. Those are the main things. And there's a lot more that this research has shown us. But I hope that's given you some kind of insight into what success has how success has happened with other people.

Speaker 1: 11:52

And I know a lot of people listening are new to Turtle membership, some people are new and it's like, oh, it's very daunting. People already know each other. Bear with us. We're gonna be doing a lot more newbie introduction calls. So as when you join, you'll have a call with Dan, a a short fifteen, twenty minute call just to get familiar.

Speaker 1: 12:09

And we might do, like, some Hogwarts, like, sorting hat stuff. So you'll answer the questionnaire, and we'll make some we'll make, like, eight houses or something, and we put you into eight houses depending on what you answer. So the similar minded people or similar people will be in groups together because I think that is important peer to peer learning is shown in research to be extremely important when it comes to long term sustainable change community and peer to peer learning. So if we can get many of you in the same boat, know, might be the you know, mother of three kids or you got and you're still doing a job and stuff like that or people who work in shift work or whatever it may be. If we can get you all to put your heads together and share ideas, that is gold.

Speaker 1: 12:50

That's gold. You never used to do this before the Internet. Think about that. Before the Internet, people couldn't share their ideas widely. Right?

Speaker 1: 12:58

That's why since the Internet's been happening, there's so much crazy change happened because people across the world can share ideas in seconds. I think it's one of the most important human innovations to ever happen is the ability to share ideas together because only the elites were able to share ideas back in the day, share ideas from books and stuff like that. Poor people didn't even have access to books, couldn't even read for until about a hundred and forty years ago when they first got, you know, let they were allowed to read or go to school for free and stuff like that. So sharing ideas is important. So we're gonna facilitate that so you can share your ideas, and, obviously, you're all gonna help each other.

Speaker 1: 13:34

But I hope that's helpful. I hope the first part of the voice note is helpful. It'll give you perspective. But maybe, you know, he doesn't have to be so serious today. Keep reminding himself, like, you know, there's a silly quote in a life.

Speaker 1: 13:44

Don't worry about life. You're not gonna get out alive or something like that. I can't remember where it's off. But sometimes we need to just, know, we're a bit tense right now. Are you quite tensed up right now?

Speaker 1: 13:53

You know, relax your face a bit, relax yourself. Your shoulders are tense. Mine were just tense, I'd just relax them, relax them. Relax your face, relax your shoulders, relax your body, right? You have a chance today to do things that you want to do which is awesome.

Speaker 1: 14:08

You can do things, you don't have to do it but you can and you can improve yourself today and go towards being the person you want to be, Right? And that's that is important. That is very unique for us in in in human in in the human world to be able in the human evolution to be able to just go and improve ourselves growth wise as opposed to just being in survival mode. So do appreciate that. Be more chill about things.

Speaker 1: 14:30

Have a go today. Have fun with macros. It's a game. It's a game of Tetris. Fit those numbers.

Speaker 1: 14:35

That's all it is. That's it. It's a little game. Play the game today with a smile on your face. Go for a walk with a smile on your face.

Speaker 1: 14:42

Do a workout. Not, oh, don't wanna do it. Go on. I can't wait for it to destroy me and laugh about it. Go in the community, mess with someone, you know, just be a bit more be a bit more playful with it.

Speaker 1: 14:53

And I think you'll enjoy the process more. I think that's key really to enjoying your hours, being play ful and curious. And I'll leave you with that. Enjoy your day. It's another scorcher.

Speaker 1: 15:02

I can't wait to go for I'm gonna probably go for a cycle actually. Gonna cycle around London on my lunch break and, enjoy myself taking the views and be like, wow, I love London. I I do love London in the sun. It is just phenomenal. But enjoy your day everyone and I'll speak to you all tomorrow.

Speaker 1: 15:18

Focus on today right now. 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: 15:28

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: 15:52

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. 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. So enjoy your day and hopefully I'll see you back tomorrow.