 This episode of the podcast is supported by Audible. You can download and listen to the world's best storytelling. I use it all the time to and from work. You can listen to audiobooks, original series and more on their free app. To get your free 30 day subscription, which includes a free book, click on the link in our show notes and enjoy. Hey folks, welcome to the podcast. Today I had my friend Spud come in again. He is the head coach at CrossFit Toughman Park and we tackled the difficult topic of diabetes. So we discussed what the differences are between type one and type two diabetes, what causes it, why it's bad, how you can identify if you have it and if you do, what are the steps you can put in place to reverse type two diabetes. So really interesting and hope you enjoy it. Hey, it's Lewis. Welcome to the podcast. Enjoy our conversations anytime, anywhere. Spud, thanks for coming in again. Thanks for having me. You're one of the select few that's been on twice. Not just a Tom Dick and Harry. No, no, no, no, no, no. Peeling to a wide audience of people that are crying out for health, fitness and all of that stuff. So diabetes. Yes. We want to speak about diabetes. It's a scary word. Yeah. What's it all about? Just talking about it. I think in the public realm, diabetes is potentially quite scary. There's not a lot of understanding around it. If you want to talk about it, you probably have to go to a doctor if you speak to a medical professional and speak to a medical professional. Sometimes they give you a lot of words that are difficult to comprehend if you're not a medical professional. I'm not a medical professional. I'm not a nutritionist. I'm in sport and strength and conditioning and health generally. Yeah. I've worked with diabetic clients in the past and we've reversed the effects of type two diabetes with exercise and diet. Awesome. So how many different types are there? Is there like two? Type one and type two, yeah. Type one, in most cases, tends to be hereditary or genetic and you can't really do anything about it. There's been some very rare cases where type one has not been type one anymore. It's become type two diabetes and then you can sort of treat that. Okay, right. I think there's like three recorded cases ever and type one diabetes is where the pancreas just stops doing its job completely. Stops producing insulin? Yes. It's just, it's off and for that to then kickstart itself back in and start working is phenomenal and it just, it rarely happens. So we say in most cases, if you've got type one diabetes, that is something then you will have to live with forever and it can be treated and there's different things that you can take for it and there's rumors of like the BCG drug that you can take that will help it and yadda yadda blah blah blah. But it's... It's got to manage it and... Yeah, it's, yeah. And it is manageable but it's definitely something that is going to be in the forefront of your life forever. You can probably go for like seven to 10 days at a push without insulin and then you're in trouble. So it's constant. But your blood doesn't break down in sugar, is that right? Yeah. You stopped producing insulin and there's all sorts of, yeah, basically sugar, sugar management. So essentially the pancreas tries to create a homeostasis for the body, which is normal. Yeah. It wants to constantly try and keep it normal. So glucose and insulin are, you know, working with each other and against each other. And if one part of that isn't produced, the whole system breaks down and then homeostasis isn't normal anymore. And this is where you start to put weight on and eventually get type two diabetes, which can then turn into type one diabetes if it becomes too bad. Right. And type two diabetes then. Yes. By what? Poor diet, mostly, mostly poor diet. So if you're taking in too much carbohydrate, so sugars essentially, if there's too much carbohydrate going in, your body starts to struggle dealing with how much you put in and there's only so much insulin your body can produce. Just like a diet of crisps, chips, processed meat. Yeah. You know what bad food is. Yeah, yeah. If it's beige in color, it's probably bad. That's a refined carbohydrate. Yeah. Bread, sweets, sugar, and it's refined because it's probably been taken from somewhere and then bleached and then died and then, yeah, everything's been removed. They've then put sugar in, which is great for the brain because the brain then goes, wow, I need that. So a refined carbohydrate can change your mental state. It can make you feel really bad about yourself, kill your ability to go and want to train. So you don't wake up in the morning thinking, oh, I want to go and do something active. You think, I want to eat, I want to have a cinnamon roll for breakfast. And it's a really vicious cycle, really, really vicious cycle. And it's quite difficult to break out of. And unfortunately in most cases, it takes that doctor telling you that you're tabbed too diabetic in order to break out of that. How long does it take to, like, generally? It varies. Like, when you're young, you're eating bad food. I mean, more recently, there's a lot of cases in young people getting diabetes, but that can be from, like I said before, hereditary. If the parents have lived a bad lifestyle, if their parents have lived a bad lifestyle, they then pass in on these, it becomes a genetic disorder because they passed it on to a point. It's not all like one size fits all, everything's the same every time, but if your parents have got a bad lifestyle health-wise and they're smoking and they're drinking and they're eating poor food, that's going to get passed on from generation to generation. If that's third generation, this young person knows normal as fishing chips every day or beige food and eating pizza and bread and things that come out of it. It's way cheaper. Yeah, it's way cheaper. McDonald's. And that's one of the main issues. But how do we battle that? What do we do? We can't just say, well, make the good food cheaper. I mean, in London, there's loads of nice fruit and vegetables things on the street. It's like actually quite cheap. Yeah, I agree with that. And Aldi, I think Aldi are opening a new store every week or something. And you know what, I love Aldi. You can get a big bag of like frozen salmon for not a lot of money at all. And I usually get all my fresh fruit and veg from the place next to the gym fam. I love that place. There isn't anything they don't sell. So I get my protein source, fish or meat from Aldi or if I'm feeling a bit swanky, I might go to the fish mongers or the meat place across the road. But mostly it's fresh fruit and veg from a good source. I've heard people moaning about that place before because there's fam next to the gym. Okay, yeah. Just in Toffville Park. Yeah, in Toffville Park, yeah. So they say the fruit and the veg, it goes off quite quickly. I'm like, that for me is a good sign because it's not covered in pesticides in order to make it last three months. If you're buying fruit, it's probably pretty much come out of the ground within a week of it being on the shelf. If not, like a couple of days. So if you're buying it, you should probably just eat it. Absolutely. If you're buying it to store, you're buying the wrong kind of food. I went to a great in Enfield, I can't remember the name of the farm, but this, Pick Your Own. And I took my kids there. Awesome. And it was brilliant. We picked raspberries, strawberries, beetroot, what else, corn on the cob. Brilliant. Awesome. And the kids were like, wow, you know, because they sit on the shelves. Yes. And they didn't realize that beetroot is in the earth and you pick out the earth. It's great. And it's also not expensive. Yes. Most people can't be bothered. I think that's the main thing. You can buy fruit and veg. You then have to go and prepare it to eat it. So if you don't have a love for cooking, I think I'm really lucky. I love preparing food. As does Jazz, my other half. She's very good at preparing food. She's very imaginative with cooking. So when she's around, we eat great. And it's very good, which is why I'm sad she's going back to China for three months. Because I know that I'll be preparing it. You're going to like end up drifting into bad eating habits. Not necessarily, but it's not going to be as interesting. No, no, no. If I've got salmon and veg in, I tend to just like grill the salmon and put it on green beans and maybe have some brown rice with it. So it's a bit more boring. I'm just not as imaginative. She's the artist. So she's way more imaginative than I am. If the food's in, I'll just do it in its basic form and eat it because it's good fuel. Don't get me wrong, every now and again, I might go and get a pizza and have a beer with a pal. But that's not every day. And to the diabetes then. So why is it bad? And how can you kind of realize that you started to develop these? It's bad because it's trying its best to kill you. It's your body's response to poor diet, lack of movement, lack of a healthy lifestyle. So you put weight on and it's bad weight. It's not like you're gaining muscle mass. It's storing fat. So you can end up with fatty liver disease. You can end up with heart disease. There's all these things. Typed diabetes is just one of the markers that your body puts up and says, listen pal, you're not very healthy. And you start getting obese and other things. You put weight on and you'll start to struggle with sleep patterns and you'll start to struggle with the way you eat and you'll start to struggle with the way that you focus on things. So school or work may suffer because you've basically got a bad lifestyle. Crazy, I was reading a sentence to you. I think the World Economic Forum have produced a report like literally last week and obesity is classified as a type of malnutrition. Which is interesting because like, I don't know, even five, 10 years ago, it was all about really thin, stuck people who were starving and you'd always associate them with being malnourished. Whereas now the obesity has taken over and that's a bigger problem than starvation. And it's a form of malnutrition. Malnutrition doesn't necessarily mean lack of food. It just means what you're putting into your body is bad. So by just eating refined carbohydrates, if you just ate a meal, so this is how your body responds to glucose. If you had a meal that was just carbohydrates, your insulin response would be 10-fold that of something that if you were putting protein and fat in, because your body can respond to that better. So if you're just eating food that's just like bread and chips and pizza and crisps, it's all these refined carbohydrates, your insulin response is up and then it's down, it's up and then it's down and it's 10 times that of what it would be if you were eating a balanced meal. Yeah. And you get those kind of spikes in energy. Spikes, yep, yep, yep. And over time, your body just doesn't like to do that anymore. There's only so long it can do that. So if you're not looking after it, if you're not using the glucose stores by working out, this is where the healthy lifestyle is a thing on a whole. So it's not just necessarily eating good, it's moving often. And it doesn't necessarily have to be super high intensity. But I think the best way to counterbalance it is, I think I read a paper recently that said if it was 80% of your VO2 max, so your maximum exertion physically, if it's 80% and above two to three times a week, that's the perfect way to sort of... And how long do you need to, 20 minutes, half an hour, an hour? If you were to do, let's say for instance, if you to do four CrossFit sessions a week, probably gonna do, so within that hour, you're not beasting yourself for an hour, you're not at 80% for an hour, you're probably at 80% for maybe 10 to 12 minutes. So if you were to do four to five sessions a week of high intensity training, you're more likely gonna spend 45 minutes a week at about 80%. If you break... It's nothing. It really is nothing. If you're doing 10 minutes four times a week, it's nothing. It's literally nothing, it's 24 hours a day. Exactly, yeah. And you've got, we've got more than four days in a week as well. So it's not like I'm saying go to the gym every day and thrash yourself, but it's more about being conscious of the exertion. So people think, I'm living a healthy lifestyle because I go to a gym and I walk on a treadmill for half an hour. Great, I'm not gonna knock the fact that you're physically active, but is that the best way to live that healthy lifestyle? Probably not. You need to go and actually exert some energy. Go and just, you know, get sway. Yeah. Get out of breath and do that for a short amount of time, 10 minutes, 12 minutes, and you will start to feel better, but your body will also respond to the food that you're putting in because it uses that as fuel. The hardest thing I think people find is actually just getting down there. Yeah. That's the gym. That's the biggest hurdle. You know, for me, for me, I love group exercise. Yeah. Like I do a lot of running, I'm motivated, I enjoy doing it, but the CrossFit or any group exercise you might wanna do, whether it's even just like spin class or whatever. Yeah, there's so many options. There's so many options. And I will never, I know I'm an advocate for CrossFit and I've done this for a very long time and I love this sport. I'm also an advocate for movement and if you find something that works well for you physically, do it. Yeah. The cardinal rule of training is be consistent with what you're doing. And if that's spinning, if that's jiu-jitsu, if it's some sort of group activity where you can go like-minded individuals around you that give you a high five at the end, great, because that's gonna make you feel good about what you're doing as well. The group thing is great. Yeah. Because that really, really motivates you. You work a lot harder. Yes. When you're like, look to your right, your left, and someone's just killing it and you're like about to get sick and you're like, keep going, go again. I mean, most of the time I'd quit well before. Yeah. But because of what you're doing with other people, it keeps you, and then as you get to make friends, they're like, oh, where were you with this week? You can't be like, oh, I couldn't be bothered this week. Yeah. It encourages you. And then you get into it. You help more accountable by the fact. Then suddenly before you know it, it's a habit. Yeah. And it's a great habit to get into. Yes, it is. And it makes you more aware of those other choices that you're making, the food that you're eating, the frequency in it, frequency in which you're eating it. True. So if you're used to having three pizzas a week, you're then like, oh, I should probably not be eating three pizzas a week. I can have one pizza a week. So just by having that group around you or who are making healthy lifestyle choices, it's helping you make that healthy lifestyle choices How do you go about if you actually have type two diabetes? So you've just, you've had a bad lifestyle, whatever. How can you go about reversing it and getting back on track? Some people may say, stop eating crap and start moving. It's really not that simple. I mean, it is. But as a human being to go completely cold turkey on something that you've been so reliant on for such a long time. And it will be a long time because you don't get type two diabetes overnight. There'll be other marker points that pop up. You've gained a lot of weight. You're not very happy with your own physical wellbeing. Essentially, try and slowly wean yourself off the bad stuff. Like I said, if it's beige in color, it's probably not the best for your body. Try to replace it. There's so many templates online that you can follow that is just protein, fat, vegetables, good carbohydrates. And that is what your body needs to fuel. If you're putting the right fuel in, you can then use that in any sort of physical exercise regime. Start with walking on a treadmill for 30 minutes. It's so simple. There'll be a cheap gym around the corner from you. You don't have to go crazy and spend a load of money on a premium fitness model. Go and do something physically active. Run around the park. Walk around the park. Get a dog. They're gonna want you to take them out a couple of times a day. That's very true. You're gonna have to stand up and put your shoes on and leave the house and do something physical. That can be the kickstarter. So it really doesn't have to be, I need to be super fit and strong in order to go to the gym and do these things. Do something simple. Even if you're like working at a desk all day, you can always get up and walk around. You can. You can. Go out, go and find a spot on Google Maps that's half a mile away for lunch. I'm going to the place that's just outside the office. If you've got that time, walk to the place, eat the food and then walk back again. So many ways to get some simple physical activity and then that should, if you're thinking about it, if you're conscious about having type 2 diabetes, you are probably, you're gonna go one of two ways. You're gonna either give up and be like, oh, I've got it now. So I just need to live with it. Don't do that. The other way is you're gonna be really aware of it. You're gonna try and reverse it. So you are gonna make more informed choices on what you eat and how often you move. Starting with that walking on a treadmill or doing something physical activity, some sort of physical activity will then grow into something else. You'll buy a gym membership or you'll go and do some sort of community-based fitness. You'll find your local CrossFit gym. You'll find your local jujitsu dojo or something, whatever you fancy. Learning new sport, join a football team and on the heat at the weekend. There's so many options. It feels like people are getting more healthy but then you read this report and the biggest training in it is diabetes, obesity and stuff. It's just crazy. Yeah, you might look around and see the healthy people but that's mainly because you don't look around and see the unhealthy people because they're probably at home. Yeah. Probably. Yeah, you won't see them in the gym because they're at home or in the pub. You know, the pub is at the weekend. It's also a bit scary, I guess, like if you're really out of shape, the thought of going down to the gym. You know, you walk into the gym and everyone seems pretty fit. Yeah. If you walk in. We spoke this afternoon about you potentially starting Brazilian jujitsu. Yeah. I've done that for a while, maybe 12, 18 months, something like that. And I'm from a background that is, like I'm ex-military. I've got loads of confidence. My job is to talk to big groups of people and teach them. The first time I walked into a Brazilian jujitsu place, I was so scared. So even somebody that comes from a fitness background that understands my capacity in the fitness world, who's very confident, was still like I was. Oh yeah, yeah. It was very scared on the first day. Everything about me? And I'm saying to you, we go down to the jujitsu place. Yeah. And you're still going to be scared. Obviously, yeah. Ex-military people know how to fight. Yeah, exactly, yeah. And then you're like, this is day one. Very quickly, you'll become more confident because you'll have people around you that you recognize every time that you go down there. The movements aren't so foreign anymore because that's just the way your body learns. If you can teach a central nervous system, something it will then remember it. Keep doing that consistently and you'll become happy and confident in no time. And that works across the board. Oh yeah. Like you said, getting into the gym is the biggest hurdle. Massive. Getting over that first hurdle is literally the most difficult one. Yeah. When you're in there, it's hard, but the endorphin release, after that is going to make you feel so good about it, you're going to want to do that again. True, true. Just get over that first hurdle. I wouldn't like GPs and stuff. So is that also a medication you can take? Because first step one, presumably, is not feeling great about myself. This is a deep, dark hole. Booking the GP appointment three weeks later. I would say, get in front of a medical professional, by all means, because they're going to be able to diagnose whether you've got diabetes or not, is the advice that they give you going to be the best long-term. Some would say yes, some would say no. Why would they say no? The last time that I had a type 2 diabetic client, she was 72 years old. She was on a walking stick. She had a stenesthera lift at home and she couldn't get up and down the stairs. She was struggling, she was obese. She was in a lot of trouble. She looked 92, if I'm honest, not 72. Her doctor was saying, don't worry about physical activity. Don't worry about the healthy diet. Just take the meds, which for me is very scary because there's medical professionals who are potentially dishing out the wrong advice in order to sell medication. Maybe, yeah. Potentially. Maybe. In other cases, you may find a GP that is a health enthusiast, a fitness enthusiast, and they'll say, change your diet, go to the gym. So they're not all so holistic? No. It's like, let's treat the symptoms now rather than the cause of- You can go to 100 different CrossFit gyms. You're going to get a different product. Yes, CrossFit is the core being of the place, but you're going to get something different in everyone, just like your doctors. But if you know, if they say to you, you have type 2 diabetes, here's a range of different methods in order to help treat that. Always bear in mind that with type 2 diabetes, you will feel better if you work out and if you eat good. Yeah, yeah. It's a base level. The nutrition. Your nutrition is like, imagine like a pyramid. The nutrition is always the base of that. So if they're saying, here's the medication, don't worry about a good diet, I would say, still implement a good diet. If they recommend the meds, potentially take them, but the nutrition is key. Change the way you eat. Yeah, but I mean, if you've got it and you're in this like, I don't know, mental state of, I don't know what to do, I'm feeling bad. And the GPs, if they're not giving a holistic view, I mean, because sometimes maybe you need to speak to someone, psychologist, then you need some medication to sort yourself out immediately. Then you need someone to, because it's easy to say, eat well. But if you're not used to eating well, you've got no idea. You know, you just often need someone to just be like, this is what you need to do. Here's a plan. Yeah, something simple to start with, that's for sure. And like you said, you may have other people around you. I think if you're in that situation, you're not just gonna have the doc. You're gonna have other people around you with some information. And if you don't, go and speak to somebody else. Don't just take one person's advice. Because you also have to take the responsibility for yourself as well. You absolutely have to. But like you said, that's not always that easy. Yeah, absolutely. That's always not that easy. And if you think of this potential traits of like an addictive personality, they're addicted to the food that they're eating. Yes, yeah. It is an addiction. Yeah, I mean, like the mouth pleasure of a nice pizza and chocolate. Just sugar, yeah, like your brain's response to that is like a class A drug. I need that again. I need that sensation that was really good. Keep doing that. And if your personality sort of enables that as well, it is really difficult to then change this. It's a massive lifestyle change. And it's a big shock to the system. So again, we go back to that first hurdle. It's the biggest one. It's not just physically, but like the way you eat. It's a big hurdle just cutting these things out. Mental side. It's massively. I mean, even if I walk past this sweets and chocolates thing in like Sainsbury's, it's calling for me. Yeah, I just want to grab a Snickers. It's only a Snickers. It's just a quick one. It's funny, well, all the other time. Just suddenly you have one every day. I've had a Snickers every day, yeah. And then it's like, oh, my favorite shirt doesn't fit me anymore. That's the mark of it. Happens quick. It does happen quick. It really does. Because then you can, then that spiral begins. Well, it's okay. You can spiral. Also the other big thing, I mean, being in an office environment is a danger. I mean, we're like all pretty healthy. However, there's always a little cookie or some chocolates or someone's gone away, you know. So, and if you're in a bigger office, there's always some daynarts knocking around, you know. It is difficult. And I'm not, and I would never say never eat a donut because those things are awesome. Oh yeah. But it's just moderation. Yeah, yeah, yeah, it's yeah. If you can build that baseline of good nutrition to start with, you can afford a donut and a slice of pizza every now and again. They're gonna be wrong. If it's Saturday and my pal texts me, do you wanna go for a beer? I'm going for a beer. I'm not, it's not 100% healthy. And yeah, I'm not completely ripped. I'm not a fitness model, but I understand what I need to do in order to keep my body moving so that when I train, I'm functional. Yeah, yeah, yeah. I'm good. Because you wanna have like really long, healthy, active life. Yeah. And at some point, you need to invest in yourself. And you'd rather do it upfront. Going to that though, that's really important that you say that. I want a long and healthy lifestyle. You want a long and healthy lifestyle. Not everybody does. That's another issue. Surely everyone does. No, not everyone does. Some people will be quite happy just saying, I'm gonna go to the pub every night and I'm gonna smoke cigarettes, I'm gonna eat pool. And that's a mental game, trying to get through that. So when I say, don't just take your doctor's advice, maybe we're sitting down with somebody that you can just talk to and they can listen to the things you're saying and they can help you mentally as well as physically. I guess if you want to. If you want to, yeah. You need to want to do this. If you're being told to do it and you don't want to do it, it just won't happen. And it's gonna become a chore. It's gonna be horrible. So changing your mindset to want to live a bit longer, I think is the key. A lot of it's mental health as well. Even in a big city, it's quite easy to be pretty lonely. Massively. You know, you might not speak to your neighbors. I agree with that. Everyone's living different things different times. Busy going different directions. It's busy. Very fast. And I think this goes back to like the community-based fitness. If that is the only time you get to spend where you're not in work and you're around people, they're like-minded because they all like doing the same thing as you. Excellent. Oh, it's great. I mean also, I bump into people from the gym on the train. I'm like, hey man, how you doing? I bumped into a guy last Friday. I was like, where are you, man? Oh yeah, I'm supposed to come. You know, so like you just encourage people. But it's nice you meet people in your area. And they don't ignore you. If you see somebody from the gym on the train, they're like, hey, how you doing? You have a chat. You speak about CrossFit. I've got no idea what most of these people do outside of the gym at all. And it's great. But then I walk back home and there's a pub on the corner of my road. And I see the same people there every night with a pine. So this is what I'm saying about wanting to live a long and healthy lifestyle. If you go in there and try and preach to them about long and healthy lifestyles, nobody- But they're feeling, it's interesting. That's their like community thing, right? Like they're known in the pub. People from the area communicate. And pubs are great for like community and stuff. But when you're having a beer or two every night. Yeah, it's different then. The back of their minds isn't going to be, I want to live longer. It's more about the short term. I can see my friends. I can have a drink. I can feel good in the very short term. And like I said at the start of the conversation, it's unfortunate that it will get to a point where the body will flag something up. Yeah, because if you're in that state of mind, you either go towards alcohol and comfort food or if you can make it towards health and fitness, I'm obviously much, much better. But you find it's, people go about either way. But it's having the conversation. If we're chatting now and there's somebody listening who thinks, I know who that is. I have a person in my group of friends or my family that is that person. Maybe chat with them, just talk to them. Do you want to live longer? Do you want to have a healthier lifestyle? And if they say no, try and figure out why. What's going on, man? Just have a conversation. It's so easy. And it might feel weird at first trying to break the ice. Especially if it's somebody that you know, if it's somebody that's really close to you. That's not a conversation you've probably had with them before. If it's a mate, you can be like, dude, sort yourself out. You'd be surprised though, especially like groups of men. They don't talk about that stuff. No, that's true. Starting to a bit more, but you're right. A little bit, there's a bit more awareness around it. But realistically, if you're in the pub, you're probably chatting about this, that and the other. You're not going to go, how's your mental health? No, no, no. You're just not. And you shoot, I'm not saying do it in that setting. But by all means, sit down with a friend and be like, maybe I think you're drinking too often or do you want to go to the gym? What are you doing it for? Do you want to live longer? If not, man, live fast, I young, you know. Yeah, you're right. I've got a really good mate of mine. And he was just like, I want to get fit. And he signed up for the Royal Parks Half Marathon. Great. And I was like, if you train and you make it there, I'll do it with you. Great. So in three weeks, we're going to be running it together. Excellent. And it's great. And we went for a run together last week. We got a couple of other mates in. Awesome. And running with friends is great. Like we were chatting around. It really is. You forget that you're exercising and investing in commerce. And it's quite social. And it's not so daunting. It's good if you can get a little group together. Just helps you, encourages you to get fit. And that's it. And even if you think that you're having a conversation with a friend is weird, you could just say, I'm going for a run, you fancy it. You don't even have to approach it. You don't even have to talk about the elephants in the room. You can just say, I'm going to go for a run. And then when they say, no, I don't fancy it. Then you can be like, well, why? Yeah. Just come for a jog. I'm going to go around the block and go down to the local gym. We're going to do some bits down there. You know, if you think there's somebody there and there's parts of their lifestyle that are sort of flagging up to you that it's not the healthiest, you can always have a chat. There's not many people that will just go, do you know what, no, leave me alone. Stop talking to me about it. No, they'll say that more time. They'll probably go, well, have no time, have no time, all the time. There's something that's going to stop them from doing it. If you know them as a person, if you are close to them, you should be able to at least chat to them about it. True. If not then, try it the second time. Keep pestering them, keep pestering them. Eventually they might break. Get down. I'll come for a jog. We'll go for a jog around the box, fine. There's so many members that we have in the gym that say, I want to bring my other half down. They can see that I'm making great changes physically and mentally and much happier. My work is improving, yadda, yadda, yadda, yadda. And they want to try me at the same changes, but they're finding it really difficult to get through the door. It's hard. I mean, my wife does it and she's a physio. She's quite into health and fitness, but her first thought was, I know everyone's going to be really fit, really strong, you know, you get a little bit shy. It's quite intimidating. It's very intimidating. You know, it's, yeah. I mean, you go in and see people smashing out some pull-ups or pranks. There's people like Lewis in there with his shirt on. Wow. They're doing pull-ups. Hair everywhere. Yeah, it can be pretty scary if you've not been in an environment like that before. They're really scary and you don't realize that you can do variations of these things. Yes. Adaptability is not something that's openly spoken by in the gym. You can adapt everything to whatever level you're at. Then the other problem is like social media. Only really see photos. Of course. Ripped. Yeah. You always need to bear in mind social media. Heavy weights. You are seeing somebody show real. I'm not going to show you the bad stuff. I'm just going to show you the good stuff. Yeah. And this goes back to my, when we were talking about the type 2 diabetic client that I had, it was 72. And we eventually, with good diet and exercise, we overcame. And she stopped taking insulin and she stopped using a walking stick. And she eventually had the stentastel taken out of the house because she no longer needed it. Yeah. This was like 2013, I think. And she's living a happier, healthier lifestyle now. Amazing. She's not taking a piece anymore. She's not taking medication anymore. And she's going out and walking the dog three times a day. And it's wonderful. But to get over that first hurdle of, wow, this thing is trying to kill me. I'm not the healthiest that I could be. And I can genuinely see problems in my lifestyle. That's a big hurdle. It is. And you have to really, because it's quite a scary journey. Yeah, it is. You've got to love the journey. Yeah. Because nothing good comes without effort. To start with, get on the journey. You just got to get on it. And you've got to then enjoy the pain, enjoy it, enjoy sweating. And if it's not enjoying the pain and the sweat, it's enjoying the sensation after you've finished. So you feel unbelievably good when you walk out. And if you're doing it regularly enough, that's the homeostasis of your body. That's normal. Your body is used to that. And it likes that. So it then becomes more difficult for you to eat bad food because you know in your brain that actually this is bad. It's a treat. So actually once you've started it and you've got the ball rolling and it's really rolling, it's almost impossible to break out of that unless it's a conscious effort. Yeah, yeah, yeah. I'm going to just stop going to the gym and I want to eat bad food. How many people say that to themselves? There can't be many. Once you get into it, you feel just amazing. More energy, more positive, the whole thing. And it's not even like it's got a short lifespan. I've been doing this for a really long time. I found CrossFit 2006 and I'm still doing it. So yeah, I've had peaks and troughs in my performance and I tried competing in CrossFit for a little while. Did some local competitions and then opened my first gym and realized that actually my love in this sport is teaching people how to do it. Teaching people how to live a healthier lifestyle because of this. And I've just, I still work out. I don't work out as much as I used to just because I think three times a week for me is enough. I try and do other sports. I like to surf. I like skateboarding. I like going to jujitsu. Doing something physically active. We're going to go hiking up in the Peak District this weekend and just be active, do something with your body because your body is awesome. I can do so many different things. But how can people get in touch with you? If they want to start a... Instagram, Metconsbud, email, metconsbud at gmail.com if they want to ping as a message. I'm always, I'm open to anybody reaching out. Awesome. And even if it's just, how do I start? What is spinach? Somebody asked me that once. There's literally no such thing as a stupid question. What's spinach? People are always talking about spinach. Yeah, it's nice to have like a safe kind of environment to ask questions. Yeah, and it will always be anonymous as well. You don't have to be, I'm not going to troll through your Instagram feed and try and find where you live to get you on a run. Do you want to reach out and just say what do I need to do to eat better? I'm always happy to answer questions. So just ping me a message. Awesome. Thank you very much. Thank you for having me again. Pleasure. Hey folks, thanks for listening. Don't forget to subscribe in all the usual places.