Longevity, Sleep, and Injury Prevention

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 tonight 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 stresses with that stress and that catecholamine releases what's gonna age you probably more than anything and especially its effect that 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 we, I was just 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 gonna last longer and it's usually cheaper i love that i love that advice and your sleep is a huge thing i'm just gonna add one more thing to gym injuries because most do happen outside of the gym but never like know where your head is at when you go into the session because If you let yourself get distracted under the load of anything you are more likely to pop something pop something on a machine row because i let myself get distracted my brace wasn't there and because my brace wasn't there my ribs couldn't handle the load that i was lifting and then all of a sudden i popped something make sure you are there every single rep happened to me a few months ago on a warm-up set of dead lifts. And it's funny because you know, you, you saw when I like had a horrific back injury that I rehabbed, my back is amazing. I could sit here all day. No problems back. I can do anything I want. No problems. I was, I was in the, I was in my shed and I was doing dead lifts and I was warming up with 70 kilos, which is nothing. It's just, that's a, that's piddly little weight for me, but I let myself get distracted and I started to come up and there was a pop in my back and went, well, that's going to be three days of pain. And it was three days of pain. But if I had stayed in the moment that never would have happened. I love that you said that in your warm-up set and I think that's where a lot of injuries happen as well because people don't take their warm-up set seriously and then you get injured. So take every single set seriously because you are lifting heavy shit against what your body wants to be doing. Yeah I started going to a new gym. I found a really nice gym close to like two minute drive from the house in a big shed old school lots of hammer strength stuff and I'm like okay I'm doing this bullshit bodybuilder stuff for a few months I'll go there so I can use the machines and and I when I get on there even if I'm warming I might have 10 kilos on the side which is like feels like there's nothing on the machine I still get on there and get set and pretend I pretend like there's 80 kilos on there and I I don't fucking jerk the way I squeeze the weight up I pull it down I squeeze it up I pull it down if you were to if you were to not know what I was doing and watching me you would think I was the weakest fucking guy in the gym because it looks like i'm struggling with 10 kilos i don't really feel that weight i'm just pretending like it weighs a lot because i'm trying to get my brain and my body to to get primed up before the weight gets truly where i can feel the tension in in his go time i wish people learned how to do that because a lot of people don't know how to connect to their muscles and that is a huge part of lifting as well that's why it's like everything fits together But I am so excited for this to come out. There's something I want to say after this too. But for anyone listening to this, I'm going to have to put one of this, like one of these endings at the end of each section in here. But if you are wanting to know more about why protein is so freaking important, but why the carnivore diet is such a freaking toss, that's going to ruin up your health. Go listen to episode 251 I pretty sure it that one If you want to know about multivitamins and all the vitamins you need to make your metabolism and hormonal status and all that go listen to episode 253 because they're the last two that we did with Luke on that. And if you want to know more about the physique stuff on the nutrition side of things, go listen to episode 250, link them all down below as well. But otherwise, Luke honestly is a wealth of encyclopedic, that is now a word, just like your first one at the start of the class, knowledge. I would say go and listen to him. See if there's anything you can gain from the proofs that he puts up, even though there's a lot on there that are more targeted at creatures. But you might start to see that a lot of it is just the same shit on repeat for the fact that the basics are so – What works. Like, yeah, that's the thing. And because it's so basic, we get bored, and then we want to add more complexity to it because as soon as we find – always say as soon as we find the solution and it seems too easy it's almost like no we have to add something more complex to it like stop like and like if you really want to learn go buy my courses i need some money go buy my courses please i send you a discount code you know give me the option one please it's always got it i don't know what it is uh because i i think i better i think there's just a general 25 off right now code but i don't know what it is but i got two two things to say that are pretty funny you say you when you say complexity you know what i said for a long time instead of complexity until about three weeks ago complexity i don't know why i thought that was a word and i kept saying it i mean that doesn't sound right i had to look it up and i'm like it's complexity okay and the second thing is i hope nobody saw what just happened i've been under the weather and i coughed in this big fucking snot i didn't even say it now my hands are just covered with snot and boogers sorry sorry guys if you saw that bubble come out sorry it's uncontrollable clients i i don't i don't know whether i got it off luke or luke got it off me but he's older so i'll say i got it off him but we have our own dictionaries and we just we just we just yeah just make up words fuck it it's what we do we blame the adhd that's it complexity sounds better sounds cooler it does so i hope this complexity of a podcast gave you some things to churn in your minds and if any of it at all gets you too complex ask us message us and we will get back to you luke usually scrolls the phone for about three hours on his morning toilet visit so you're just on my just on my meme account though just posting memes that as well but i love you all and you will hear me on the next podcast thank you for listening