 This week on the podcast we are going to tell you how to live the optimum life now That's a big full claim. We probably over the last two hundred and I think 30 something This is 213 now. Hold on. Yeah. What is it? Oh Well on the put me was trying to play podcast Apple podcast preview page. I guess it's two hundred and thirty nine episodes Did we stop cancer? I make this two hundred and fourteen Let's not get back down in detail in last two hundred episodes We've had some quite astounding guests on from all fields and of the health and fitness frontier and beyond we're going to talk about What we do with the information that we gain and this was prompted by a question from a listener, which we like we like questions Send them in send us more So we're going to take what we do the information that we get from talking to some great and one thing that you might enjoy speaking of great brains enjoy Getting some help some advice and some coaching and some Entertainment with the the great brains of the coaches and the coaching staff and school car cynics at our next Which will be our second workshop of the new year the post-covid Workshop experience now, let's not call it that Basically We've had our first workshop of 2022 and workshop number two of 2022 is in London London town on the 6th of March at Lyft movement a phenomenal beautiful Training space and there are a few places. I feel like there was maybe like four places remaining last time I had a look when we recorded this So there's a few places raining and if you want to come and enjoy it's a full day experience is a new workshop that's workshop experience that is the entire day and It is a hundred and twenty five quid if you are a VC a virtual costume online member or a VIP member get extra discount But there are discounts for your membership So check your emails for the codes for them if you're a member if not then you pay the full whack But it's still only a hundred and twenty five quid for a full day with all of our amazing coaches So we'll see you there. I always do the maths on that jacket just check We'll be cheaper to become a member to then get Yes, it would but I don't think that is Is that are we trying to promote that but we've done it now? So yeah people effectively if you signed up for a 9 9 9 you could you could actually here you go Here's a hack talking about best life. Here's a hack here sign up for the seven-day free trial Get the discount code get your discount off you remember so you remember it's only nine to nine quid or if your VIP at seventy five quid There you go for your boots don't know anything can see membership that that's that's that's That's a hack. That's that's Whether we should stop that who like look it's out there There you go have it if you want it if you're clever if you're clever You got it you get rewarded for being like sneaky. Why not? It's like Joe. I did this is my favorite Here's a here's a life hack for eating going to the roundabout Everyone's in the left-hand lane. I'm like no problem. I want to go on straight on or left But I'm like queuing in that I'm gonna go all the way around the roundabout and then and then take me exit It's it's basically that it's that type of scenario and it's there for you. There you go There's a freebie put you all that way that one's for free But a joke inside it if you were taking membership and it comes to workshop is Like choosing one baby that is the perfect combination because you're gonna give you a lot of information in the workshop So you're gonna want to have that membership because that's where you actually be able to remember Refresh revise I've got a question for you. You're no more about this of the platform I think you probably can can you like could you sign up every week and just take the free Week trial then like cancel it and then let's get another free trial and would you need it? Would you need a different email account? I think you need I mean, there's something I probably do I did own David Jackson 51 that hotmail.com previously. That was my first email address. Don't email that people. I've never checked in Listen to everybody else says listen to this just remember We've got you thinking about getting a deal. There's there's currently a roof of my head But it might not be right So we we try our best and try to give you our best and that should come with representing about And we are four minutes in to an intro that the whole podcast was going to be concise, but we're We're four minutes into it So and this question of well roll the jingun all that and then we'll get into it. Shall we? Listen players You're listening to the movement strength and play podcast by the school of calisthenics here are your hosts Tim and Jackal Just before we dive in Jack interesting to to consider to continue the rather jury We're perhaps a podcast what I enjoy right is people who talked about you do a podcast I don't We've got 239 episodes on I choose and wow, I'm like really it's just They're like to take long to prepare for I'm like Yeah, yes. Yeah, we we do prepare That's good. I said it you want to listen to it It's very relaxed kind of a fair. Well, but we got guests on do you prepare questions for the guests? Yes Sometimes that's the best way it goes. I don't want to give the idea You know, I've got I've got a piece of paper here with loads of writing on look. There you go proof Oh I had that conversation With someone yesterday on the podcast pod barber shout out to pod barber and there was It was a little bit of I Don't want to use the phrase cock off, but I said it So yeah, we've done that to be fair to them. They have their own studio. So it's pretty sick Pretty sick Yeah But anyway, it was like, you know, we've done 40 episodes and I was like, oh, that's nice. We don't ever 200 it was like Nice cars. They're coming men's As of 30 minutes We've had some really good guess we've had some amazing guests You've got us you've got black microphone Right right before all we've run out of injures I'm not talking about now so We're not wrong the jingle again. We're gonna get into it that the Yeah question in from a number of listeners. This has been more than one. I feel like one of them was Lewis Anyway, I'm not gonna Because a notion that some people listening will have experience was it was where this has come from of like Love the podcast. Obviously you're in the algorithm. So love the podcast Get some amazing guests on Obviously still love it when you and Tim just do your own thing as well. Love that too but you've had that much Amazing information an insight from guests that's like expanded our brains and our minds and we've shared this on the podcast ourselves like we learn a lot from the guests that we have on and Was that as the listeners it was like How am I supposed to deal with? How do I how do I implement all this like there's so much stuff I want to try and do it all back I can't do on it's a bit overwhelming and so the question that came out of it or off the back of that was then like What do you and Tim? Actually do with all that information and I thought you know what that is a great question I would like to share What it made me reflect on that and I thought yes, I would like to share this and I thought I would also love to hear What Tim does with all this information is a good question because if you look if you think about it And I have pondered this very question before so if you looked at it and go like what does the optimum day look like? You know like right and wake up exactly the same time every morning And I go immediately and get my 30 minutes of sunlight exposure natural sunlight on the skin in the face a little bit of exercise I then come back do a breathing exercises a jump in my cold plunge and then have a might be fasting I might have a type of breakfast with a nutrition balance variety, okay, back coffee. It's like Yeah, I love myself up caffeine which not supposed to do for an hour and a half after waking and not after 12 Even if you've got a window about 45 minutes. Yeah, I have like six double espresso during that period But it's a really good question because I have often we like Jack a man to reflect on this again What do you do with all this information? It's all good, right? And I think it's an interesting thing around the podcast is we get specialists on or people who are particularly sort of Passionate dedicated spent many years in a specific line of inquiry. Let's call it. Well, that's they've got their thing as we all do And so they come on in the top 45 minutes very passionately about lots of things you can do within their niche But then for us who are trying to optimize our lifestyles. What do we actually do? Yeah, how do we implement it? And I've says before like don't try Don't try not to implement any but don't try to implement all of it because you can send yourself Like I think you could quite easily send yourself. Well, you just get you can get a bit overwhelmed Everyone anyone anyone can get overwhelmed when you when there's a loss of anything and information can be overwhelming. Yeah, for sure Well, I think if you get like what's that thing we can get I'm gonna get this stuff wrong. It's a burrito. It's like Is it 80% of your business have come from 20% your clients? So is it something like this is a 20% I think it's 80% of your wellness might come from just 20% of I think it's 60% of the time it works every time. I think that's the one you're Basically what I'm trying to say is Implementing us that gate what I have done is to where are the easy wins which are going to give me the maximum benefit because often times When we get I'm the same with my special series in chapter we spoke about breathing and the similar sort of thing And there's a big there's a few things which you can do which can take you a long way Once you've done those things the games or the door of diminishing turns out bits You can get after that are going to be beneficial, but they're not going to add on as much as Just getting the basics right so that is my kind of philosophy and approach around Most like your minimal effective dose listening for scenario isn't it you're talking about? Yeah What's the low hanging fruit that I can I can implement so I'm gonna give you a really good example And I don't know that she's become a consistent listener But Sophia Ruan gushey who did a episode for that toxic living That one for me was we I came off the call with that one. I was like jack if you if not careful with that one You could literally become quite Or you could become mrs. Jaco I Did she don't listen listen to anything I say she definitely isn't going to listen to them what I say on the podcast Um, so but that one is go right okay, so I've got so what yes, there's there's a point of being what is in the products I put my skin Am I buying or so if I wear the skin proverb, you know with without exactly So I'm like mindful about that but there's kind of times where I can't do it all the time It might be for example, this is a good example goes to the butchers, right? And the I get that see the meat that I want the butchers counter He then takes it from a nice metal tray and puts plastic bag for me now I don't want to eat that for two or three days. I'm not leaving it in the plastic bag for three days I'm gonna take it out of the plastic bag and then wrap it in something which is non Plastic so it sits in the fridge until I want to cook it I want to cook it now. That's something to crack it so you are like and knows but this is that thing and I'm going I'm gonna throw this low hanging fruit. It's like you say it's not hard to it's not hard to do that It's not hard to do that and the the reality is Stuff leaking out of plastics. It's a real thing whether you whether you believe it or not whether you think it's bs or not It's happening so Yeah, can you do something simple here But these are like these are these are progressive overload approach of going like that You don't have to do all of these things. That's just kind of like over the time of going What is in my shower gel product and I'm going to go and have a look through and see what it is And there's some better choices. I can make that because I'm going to put stuff in my face every day I don't think I've got ski care routine. Look at that. Tim's 65 years old. Look at it I feel about that all today Um, so I use products from Probo which are great and they are like completely organic plastic free Did all that kind of chemical free stuff? But then you start you do that and you go, okay, what else is there? It's kind of like might be a little bit toxic in life And that's one example and I actually that if I'm being honest It was a really interesting conversation But it wasn't my favorite one because I was like how far do you go down this route? Because we live in a world which is toxic Right for the human basically I like this idea. We had Dr. Gay long time ago Saying that we are cavemen living in a space space age world and I think there is that truth a lot of truth in that So you could like go and just go look at your house and go I need to get rid of all this I've got to change my bed. I've got to change my lighting. I've got to check and it's like Let me give it. Let me give you two simple ones that I've done from that From that toxic episode like so turn turn in the wi-fi router off at night. It's like We don't need wi-fi at night. We're not we're not using it. So yeah turn it off It's like is it hard to and it actually where my router is is the same place my tv is so I'm actually just pressing two switches. It's like easy put my phone on airplane mode When I don't want it sometimes it's like I just don't want to get distracted or again like There's periods when it can actually your phone could just be on airplane mode and it's actually Not a problem. It's a bit annoying when you're trying to get older mrs. Jaco and she literally never has a phone on you like You're now turning into my dad who has his phone off and I'll only turn it on to call you But yeah, there's there's two little ones for me. I'm gonna just can I just like go Back a step before Diving into Any more specific ones of just zooming back out and going I don't know if this is the thing. I feel like someone said it to me the other day of The rule of three if it's not a thing, I'll claim it The rule of three If I hear three people say the same thing that I trust those people or of a similar thing So if three people start talking about Lymph and the importance of the lymph system and then we speak to Perry Nicholson who is an absolute legend and And an expert in lymph and he starts going But obviously he's going to say it's really important because that's his thing. He's the lymph guy But other people have like confirmed that That I trust and it's like well, then that's going to be something that I will then Can sit up appreciate that this is something that's maybe a thing and then Particularly when someone like Perry says well, all you got to do is like rub here rub rub six places for like five seconds on each place I'm like I can do that Or like put some tape on there sometimes at night to help you the the lymph. I might I can do that Like it's it's not that hard for me. Whereas maybe there's other things that are If no one else is like confirmed it as is it a real thing doesn't mean we just automatically dismiss it dismiss it But it might be like, okay I want to do why or do I not want to investigate this further um, and then it's then that that um That play of like how much investment of time energy and stuff Is it going to take to implement some of these things and what are the rewards of some of those things? um, if I would say for starting to go a little bit more detailed if it's There's a difference for me between like training based for like immediate results compared to health based For like longer term results if it's something that is like you're like the plastic thing you're saying plastic leaching into food If that's potentially going to give me cancer and massively affect my Longer term health or whatever the things are don't don't misquote me as I'm not a doctor But then if it's something that's really going to impact my like My health and my wellness and ultimately then for my happiness for a long period of time That deserves some attention I'll get excited by something that might give me some like quick wins in my training like gains But it's not as a it's not as quite a higher priority as Something that's health based so like a simple one that we've done conversation with sally bowland um the Pied Piper of of um What's the Piper's farm? What was um Peter Not his name is not Peter Piper in my mind he is um that like Trying to source Good quality make like if I think of a jackal at university used to buy birds eye chicken Things and there was probably zero chicken there and then What was me and then and then jacko post university progressed on to actual chicken breasts, but just from oh Look how cheap these ones are from this terrible supermarket and go for that the the cheapest because You know value for money As and as progressed into like actually I want high quality stuff because I've started to get educated of you know people like Sally bell dr. Sally bell people like Peter Piper Or Peter from Piper's about educating us in terms of like What those animals have been fed or the quality Is going to affect the quality of the nutrients in them or the the the way your Vegetables are farmed or like what the soil like these these things are affecting the nutrients In the foods we eat and the density of the nutrients in them and so It's no longer in my mind I appreciate and I've heard enough times were enough different people understanding that the the quality of the food And how those things are being produced Impacts like what it's going to be like for me in terms of nutrition and nutrients when I eat them Makes that makes that a priority. So like buying higher quality, but but less of um Is something that we've We've done at at Shez Jackson and I've literally had a An order arrived today from Piper's farm itself. Um, I think so c5 you get discount On that. Um, but yeah, that's it's like and the The thing is and if you've never done if you've never actually done this you get Like an organic chicken from pipers And you cook that nice and you tell me that that isn't better than Done your stuff from Chickens you're stopped by because it's expensive But proper like free range organic chicken is pricey. So I've stopped kind of I've kind of Bucket that one just on the food subject I don't eat as much chicken these days because I know that what I'm getting in the supermarket When Peter said to me that there's a farm that produces a million chickens a week not far from here So I've been absolutely battery kind of like I don't buy any meat any meat from a supermarket anymore And never will I don't think unless you have to Unless you had to well you could just not eat it. Just have a have a banana Yeah, so food is an easy one. I've probably done the same. I would say yeah replicate Your practices there So I think that may we could probably go through podcasts by podcasts and say what we've done But the biggest thing for me is what are the easy wins that you can implement because these things I was going to mention before and we spoke to Phil learning was talking about this Progressive overload in lifestyle and you're going well like some of the stuff like this might be a stretch too far when you listen to me So I can't I can't be bothered to do that But what you'll find is that if you take the low hand you through the easy wins Put some of those things in get those things embedded realize that they're better than you can go and do more So it's I think if you try and implement everything that comes out of podcast It can be quite overwhelming for if you're just trying to take one thing From each conversation go I can do that. I'm gonna give that a go then It's actually quite easy to stack those things together Um, and you might I think some of the stuff, you know, like will you feel different from buying food from Um, an organic sustainable farm immediately or not? Maybe maybe not, but it would taste different It would taste different for sure. Um, but this is this is the thing if I would rather make that investment and decision now And then potentially meet the benefits in 20 years time Then buying something that I know has been not ethically far. That's a big one for us as well I've just gone like this in ethical. Where's it come from? Um, as close to source as possible like the conditions of the for the animals all that sort of stuff Is important. Um, so yeah, that's definitely an interesting one And I think sometimes everything I was going to point my last point on this sort of stuff is because the big takeaway You've got to listen to it and then find out what you can do. Yeah Is that I'm probably if there's some things a little bit seasonal with them or let's call it is the training term That will probably periodize some of this stuff So I don't have a cold shower every single day I don't I don't have the option at the moment with the kids to go for a cold plunge in the lake I don't have a cold to outside my house. So I will use cold water Is it called therapy? Should call it therapy exposure in the form of a shower Which is actually probably from a mindful perspective or resilience perspective actually harder than getting in a cold lake Jack and I would talk about this all the day because it trickles on you and it's like annoying Um, but I'll do that in periods of time because sometimes it's just like I just got feeling I've got another enough on whatever else I'm not super kind of consistent absolutely There'll be times like every Christmas where I didn't fast at all Whereas now we're kind of back into the new year and going for extended periods of time where I'm not eating But that idea for me is it's not really about Intermittent fasting. I just think it makes sense that we give our stomach a break every now and again because Sometimes you can eat late at night, especially around social occasions I'm not hungry when I get up in the morning. So why do I eat just that habit? And then I actually get past that window where you go, you know, I could fancy a coffee and a x y z whatever And now I'm at lunchtime. I'm like, well, that's just a real easy one I don't do intermittent fasting every single day, but there are times when I'm older And I think that's kind of that works for me. It's got a little bit of focus a little bit times to dedicate this thing And this is that the 80 20 thing like I don't My perspective is when you are balancing out Lifestyle commitment at my house is busy with the kids. Like it's not always easy to kind of have all of these kind of things lined up all the time But if we are doing something for our training health wellness longevity, whatever that looks like And we're starting to move those pieces around and you periodize them around a little bit I think that's a really good start to not have to try and do everything all the time because My lifestyle moment is not it says that's just difficult and I don't want to add more One thing I do know is if I get stressed by these things it will negate the benefit of actually doing them anyway Exactly Yeah, no, I think I've written I've written down like on my on my notes I've written down not being a rigid a rigid That's the word I should say because That's that's just like such a key element. I think to this of going When we So there's some things like from the sleep sleep expert nick little house around like things we can do to improve our sleep Like the red light therapy that that we both still use Stuff from z-health performance and the the circus around neurology training like do I Do I incorporate some bits of like the Stibular work or having a break or getting light exposure using the red light Thinking about how do I improve my sleep hygiene? Do I do I try to implement some of those things? Yes. Do I get them all right all the time? No, do I do I feel like I understand a little bit better like yes um, and then are there periods where There's a bit more of this or a bit more of that because I know what it is that my body sort of needs to To do and I think that that idea of like not being rigid I think the thing that makes us feel overwhelmed Is when we take all the information we think we've got to do all the information all of the time Rather than going like you've got all of the information Try bits you've got to taste it you've got to see whether you like it Whether it works for you and whether you can actually fit it in or not And if you're if the benefits are worth the It's in the investment in time and some in some cases money as well But not feeling like you have to be rigid with it just because this is the the only times I've failed in like trying to like have something in my like routine Is when I feel like I've got to do it every day It's then actually never and then I just stop doing it the things that have stayed consistent with me that would let's say It forms a routine is where I'm not Putting the pressure on that I have to do that thing every day So I don't use my red light every single day And I don't do I don't just like but you know when there's certain I don't do vestibular work every single day Or I don't do this every single day, but Are there are there's there'll be some things I do every day, but then That's because I probably feel like I get the biggest bang for my buck on them And they're the easiest thing for for me to do and they're the most important thing for me to do But there was a notion that um, joy joycy came down on saturday morning. So sorry, mrs. Jaco came down saturday morning and um Joycy isn't the mistress. It's just her nickname Saturday morning. She was like well happy like proper smug and she was like she'd had time in the morning to do whatever she wanted She was like I have had a royals Royce morning. And I was like What do you mean you had Royce Royce Royce? What does that mean? She was like, well, what I'm starting to do now is I've got like Different types of routines. I've got like me me weekend Royce Royce morning where I'm like I haven't got any time not going to there's nothing in my diary to like make me have to do something at a certain time So she was like, I did me red light. I did this. I did me bouncing on me bounce I did a blah blah blah whatever I did me win past it Whatever she did all of the things that make her feel great And she was like buzzing and it was just great to see and then it's like on other mornings It's like a very shortened thing of like basically like Brush my teeth. I have a shower and I have my breakfast and I go to work And that's like the streamlined version and that's not the Royce Royce version And I really like that idea of going you can take all these bits of information and go like Okay, when I have more time or when I when when this allows like This is what my this is what that setup feel is like in the morning And then other times it's this and I think that if that's not putting the pressure on to say like you have to have Ritino dance between but just have not being rigid and having some flexibility In the types of things that you do and ultimately I think that my biggest takeaway from this if we're talking about Just morning For some reason I'm talking about a morning routine. It doesn't have to be a morning routine But on the morning thing is just like Understanding and realizing trying tasting What things make you feel really great in the morning And do those things and like not just doing the habit not just if your alarm wakes you up And your alarm is your phone and on your phone after pressing stop on the alarm You go straight on something on your phone chances are that isn't the best starts the morning But it's just a path of least resistance easy thing that you've just that you've that habit that you've got into um You know and I've heard a lot of different people that I trust say that like you should have a period of time The morning where you don't go on your phone straight away just do something else whatever it is Um Do you have one morning starts go and tell us timbo and then and then we'll wrap things up daddy. I need a poo That's often the first thing I do in the morning is go and help a small person His morning toilet routine, but he's got a routine for sure. I have less Like he's got you've got his routine. Yeah, I work on his routine And I was at my last point on this one was just like one thing I really think sally had hit uh I've got sally bell hit on the on the head was Just around that connection side of things in the human connection and if habits and implementing things start to Affect your the flexibility you have with relationships great point. Yeah, and that's also going to be more detrimental I was challenged as a clinical psychologist last weekend and he was saying That the the research will suggest that one of the biggest things that you can do or one of the biggest things which is evident in the length of time that you're going to live and it was like It's significant is relationships So those things about not eating something like I'll sometimes quite strict my diet Whereas if we're in a place where the whether the mood is right and jack wants an ice cream I'm eating ice cream because that's about him and me sharing that moment together and that's of that's of value so I think that's I think I am quite all or nothing person and have a tendency to kind of I'm black or white all in so if I just I'm going to do something I can be pretty disciplined about it And that can sometimes be in winds of flex And but I'm becoming much more that's a kid to do that to you in terms of you don't have a lot of choice sometimes But just valuing that kind of that that morning routine is he will he wants to go into bed for a cuddle I'm going to go I'm going to have my human connection because there's a time where he's not going to want to get my bed for a cuddle And I like there is a morning good. That's a good way to start the day when my little boy comes in and like daddy I love you and I'm like, okay There's a good way to start the day. Yeah, so that's my morning routine I don't have these other kind of like opportunity because when we're on we're on the house is like chaos in morning But it's like I appreciate that and I'm grateful for that and that is also just part of I think That that adds health benefits to this. So that's very rude rude from me But Do it straight in it. Yeah, it's straight up. It's straight up. And it's and it's true and there's actually we should get someone on um Someone on to like there are some like really cool like I've watched something on um, was it on youtube? About this is it's a bit It's about it was about like nature and connect it was like, you know The science of like trees talking to each other and all this Oh, that sounds weird. But just in terms of like those those connections human connections connections with like with nature like those are like real things and there's like proper science like backing those things up and um, ultimately we We're designed to not live in isolation. It's probably why you know It's one of the reasons why the whole last two years has been like challenging for everyone like physically and mentally because we've had that physical separation um, and so Yeah, it's a great point to finish on if you're If you if you try and to implement something Is disinfecting negatively your relationship with like someone you live with love you on whatever like That isn't that isn't a good thing. And so We'll recognize you're those like trying to implement these things They're trying to they're trying to make us better people so we can live better lives and Have a better influence or a happier influence on the other people around us. So, um, yeah Check in with yourself to make sure they are what's happening and don't get overwhelmed by lots of information take the things that Resonate most of the initially taste them try them out rule of three Tim's 80% rule put them all into place No stress Right, I hope you've enjoyed that a little bit of a lesson implementation Not hard science is probably people have written books about how to implement behaviour change But we just had to there's our take there's our little take from practical applied perspective We're answering the questions from the listeners. So what do you do with all the information? There you go. We sort of do it a bit of this or we do a bit of that and we see what happens Um, right. So there's that that is a wrap for this week. Um, you can you know, you know We go from here give us a review if you like Five stars and you can do that for us and you can go in and you can book on to workshop and you can Find out if there's some channel programs you can find out is on the website or stuff is there Yeah, any questions any requests? Um podcast topics questions you need us to answer would like us to answer or potential podcast guests have been a couple of people have been sending in like oh I want you to get this person on so we will always do our best to get those people on And yeah, email either me david at schoolcasts.com or tim at schoolcasts.com And we will do our best to answer your questions get those guests on and anything else that you Your heart requires And so next time keep exploring your physical potential with rubents strength and play class dismissed