Stress Management and Healthy Aging

I love that. To tie this all off, because I got asked from one of my older clients to ask you this as well. And especially the fact that you're moving through your ages and you look as young as hell and you're keeping your body as young as hell. What other things that we need to know as we age, especially as women and preventing injury, I would say probably comes to everything we've said prior and do not skip steps. Like don't skip steps. And I mean, I would say, and this, this is valid at any age, but it becomes more important as you age, because if you get injured, the older you are, injuries take longer to heal. So if you get really badly injured when you're young, you can bounce back pretty easily. If you get really badly injured when you're older, it's going to take a long time and that could affect your quality of life for the rest of your life. So if you're going to get injured at older, you want to do it from like low level injuries and not because you did something stupid. So there's a whole checklist. First thing is, man, people need to fucking sleep. Stop. Get off your phones. Get off electronics at night and fucking go to sleep. Learn how to read a fucking book. Get like a real paper book and read. have a nighttime a bedtime routine because that is what's going to make the biggest impact on everything else in your life the way you think how much energy you have your ability to train your ability to cope with life cope with stress you have to sleep and not just be unconscious in bed you have to have good deep restful sleep next thing is like you said with the technique don't fuck up your technique in the gym look think learn about range of motion strategies load strategies and don load a movement that you not ready to load yet And like delay it delayed gratification If you if you hitting a weight that you struggling with but you can keep the ship together, more weight is not going to be productive. It's going to make it worse because it's going to, you're going to start doing a different exercise and you're, you're going to hurt yourself at some point. Make sure you tick off your boxes for cardio. Make sure you're doing a good few sessions at minimum two to three sessions of lifting a week and try to get a couple hours of cardio in. You could do that in mixed steps. You could do that in dedicated cardio. Just keep in mind that the adaptations are slightly different. If you can do steps and cardio. So if you do like what's the minimal effective steps, you could say like 8,000 steps. If you're clicking that off and then clicking a 20 minutes of cardio, you're doing pretty fucking good. Especially if you're doing that every day, eat your fucking veggies and eat your protein. Like there's a lot of stuff, but as you age to sleep becomes really important as you age and not really, it's easy for me to say eliminate stress, but you know, sometimes there's things you can't learn strategies on how to cope with stress and be less reactive because stress is that stress and that catecholamine release is what's going to age you probably more than anything. And especially it's affected. It has on insulin resistance and insulin management, insulin and catecholamines and stress when they're out of balance and they're chronically raised is going to age you really fucking fast, really fast. And it's going to cause, like you said earlier, a lot of nutrient deficiencies, which most people aren't eating enough variety of foods and not taking a good multivitamin. They're not getting enough of those cofactors and our food quality is shit. So even the food quality in Australia is better than America, but not by much. And America's food quality is real shit, like bad. Most of the good food we have here, we ship other places like New Zealand and China, and they save the like the bullshit for Australians. So if you want, like, honestly, if you have a good farmer's market, try to get your veggies and as much as you can from the farmer's market. I was blown away when I moved here. We moved to our current house, still in the house you've been to out near the beach. We have a really good farmer's market on Sundays and Zoe used to go and she convinced me to go one day and this was really nice. So I bought a bunch of veggies. Those veggies lasted me like a month and then went and started to go off. If I buy veggies from Kohl's, it goes off in like five days. So like go to your near, go to your farmer, go to your farmer's markets, buy the produce from them because it's going to last longer and it's usually cheaper. I love that.