October 12, 2025 • 40 mins
It's no secret that as we get older, our metabolism slows down a bit, and staying in shape just gets harder to do - from keeping lean, maintaining muscle, and removing stubborn fat.
Ricky Gervais had a tweet about how he's working out everyday now - playing tennis, lifting weights and running. His heart's good, and he trains at a good intensity - but he wonders why he's stil overweight and exhausted?
We could just stay in the gym for longer - but not everyone's got enough time in their day for that... so what are the ways we can keep with our fitness? and why's it harder as we get older?
Our guest is the founder of BodyTorque Fitness, and knows all about helping people over 40 lose stubborn weight, build lean muscle, and restore energy - Fitness Coach Alex Flint joins Tim Beveridge for Health Hub...
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Episode Transcript
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
B to have my hand and come with me, because
you look so fine that I really want to make
your mind.
Speaker 1 (00:21):
So fine that won't want to.
Speaker 2 (00:23):
Make you about six your moor and get your kids now.
You don't need the money when you look like that,
do your hotest.
Speaker 3 (00:38):
Oh well, that'll get us going for the hour. Welcome
back to the Weekend Collective. I'm Tim Beverage and this
is for this hour. This is the Health Hub and
by the way, just looking a little further ahead, we're
joined by Amanda Morale for Smart Money, where we will
be talking about actually, you know, not everyone can change
their financial circumstances immediately, So actually, how can you just
(00:59):
sort of settle into the zone you're own and actually
sort of feel happy or even make rich with what
you've got? Because Sarah, hell of a lot of people,
no one, only one person is the poorest in the world,
and I don't think we are anything like that in
New Zealand.
Speaker 1 (01:13):
So how are you happy with what you've got?
Speaker 3 (01:15):
And we're gonna have a chat about that from possibly
a more philosophical point of view, and that'll be a
Smart Money at five o'clock. But right now we're gonna
have a chat about well in a way. Is it
related to that or it's all about well being, isn't it?
You know, money, health, all sorts of things. But it's
no secret that as you get older, your metabolism slows
down a bit. Staying in shape maybe gets a little
(01:36):
bit harder to do. Maybe it does get harder to do.
Let's not get ourselves or does it. Maybe I'm gonna
be contradicted by my guest keeping lean, maintaining muscle, removing
stubborn fat. There is ages where you you know, maybe
alcohol is not doing you the same favorites. But Ricky,
this is the reason I wanted to talk about this
was because Ricky Gervaise I follow on Twitter and various platforms,
(01:57):
and the thing that caught my attention was he was
showing a screenshot a photo of.
Speaker 1 (02:03):
His Apple Watch or whatever it was.
Speaker 3 (02:05):
Which showed his heart rate range from sixty five beats
him in it up to I think it was EI
one hundred and eighty or two. It was some ridiculous thing.
He's talking about how he's working out every day, He's
playing tennis, lifting weights, running his heart's good, but I'm
not sure.
Speaker 1 (02:22):
I don't quote him.
Speaker 3 (02:23):
He trains at good intensity, but he's just wondering while
he's still I won't say the words, but it's a
fat something, okay. And it just raised that question of
you know a lot I know a lot of people
who work out really hard and they look at themselves
and go, why am I still fat? Or why do
(02:44):
I still look terrible? Even though he might be feeling
a little bit better? And look, you know, we could
stay in the gym for longer. Not everyone's got time
in their day for that. But what of the ways
we can do both feel better but maybe look a
little bit more awesome.
Speaker 1 (02:56):
Anyway, there we go.
Speaker 3 (02:57):
Our guest is the founder of body Talk Fitness and
he knows all about helping people, perhaps with a focus
over forty, lose stubb, build lean, muscle, and restore energy.
Speaker 1 (03:07):
And his name is Alex Flint. He's with us for
the health Upe Alex.
Speaker 4 (03:10):
Hi, Tim, how are you good?
Speaker 1 (03:12):
Mate? Well? You look good and sufferably thank you.
Speaker 4 (03:16):
Trying my best.
Speaker 1 (03:17):
But it is a thing, it can be a thing.
I mean.
Speaker 3 (03:20):
Ricky Jervais, you know, he's quite funny with the way
he puts it and we all you've all seen us
photos when he makes himself look as unflattering as possible
in the bath. But I was That's why I was
surprised to see how much he's working out.
Speaker 4 (03:33):
Yeah, it's actually brilliant. I'd love to know a little
bit more about what sort of got him kicked off,
What was the reason why he's gone on this so
called health kick or meaningful health kick. Wonder if it's
age a lot of us, that's what it comes down to.
We start sort of fearing our mortality or feeling that,
you know, time's running out for us a bit. But
he's certainly into it, which is a great thing.
Speaker 3 (03:52):
I simply think it's probably because, look, he's a very
successful guy, and he's very bright guy, and he's a
curious guy.
Speaker 1 (04:00):
And you'd have to be. I mean, the one person
you see every day is yourself. There be where you're like.
Speaker 3 (04:06):
Or maybe somebody said, Tom, you know, Ricky, you wonder
why you can pull so many good fat faces.
Speaker 1 (04:12):
I don't know.
Speaker 3 (04:13):
And look, I don't mean to use the word fat
and sort of overly pushing the humor thing just for
the politically correct thing.
Speaker 1 (04:18):
But yeah, how how do you actually start to look
like you feel.
Speaker 4 (04:27):
It's one of those questions which I think will be
a topic of hot conversation forever for many of us.
I think we start down the exercise tracks with the
best of intentions, thinking, Okay, I'm going to change the
way I look, and that can stem from many, many things.
For a lot of us, it's just simply that we
(04:47):
want to feel a little bit better about ourselves and
we're tired of looking at what's our reflection in the mirror.
One of the things that, unfortunately is the case, and
one of the biggest ones that we know, is that
exercise by itself is largely quite ineffective when it comes
to weight loss. So if your goal really shocker, yeah,
(05:08):
if your goal is weight loss and your number one
thing that you're doing is exercise, I'm certainly not saying
that exercise is a bad thing, because there's lots of
great reasons why you do it. But if you're exercising
purely for vanity's sake, the chances are probably, unfortunately, you're
not going to get there.
Speaker 3 (05:27):
But logically, you see, by the way, you can call
us anytime and pack Alex's brains on the stuff if
you've got any questions about exercise or reaching your goals.
Speaker 1 (05:35):
He's the man.
Speaker 3 (05:36):
But most people would logically think, okay, I've been here's
here's the lay person's whatever. Just from what I might
guess without thinking about it too much. I eat a
certain amount of food. I know what to eat during
the course of the day. I know what I have
some breakfast, lunch, and dinner roughly, and I'm thinking I'm
on the same same sort of weight. I logically would
(05:59):
assume if I start exercising that I'm burning more calories.
Speaker 1 (06:02):
Job done, yep.
Speaker 4 (06:03):
And I think that's absolutely great logic to follows and Bolos. Yeah, well,
I mean for a long time it was one of
those things that I believed as well. And I think
as a younger trainer, it is definitely the case that
when you're younger, it feels like that will work. You know,
if I just do a bit of exercise, I can
lose weight or change the way I look. What we
(06:25):
know is that there's two big things that exercise cause.
One oh, exercise causes rather Number one is it increases
your hunger. So without you knowing, the chances are if
you're exercising, you are going to eat more. Now for
most of us, that is sneaky stuff. It's not that
all of a sudden we're increasing our portion sizes.
Speaker 1 (06:46):
And you think, oh, look, you know I've done been
for I guess I can have that pie.
Speaker 4 (06:50):
Yeah. Yeah, And that's the other one. So we have
this trade off where we think I can sort of
pay penance through exercise for the bad stuff I've eaten,
and unfortunately it's very very ineffective. If we look at
the amount of calories that will burn maybe in half
an hour or even an hour's worth of intense exercise,
we can literally eat that back within five minutes. So
(07:12):
one of the biggest thing in how yeah, it's pretty dispressing. Yeah,
so it's not I mean, obviously there's a huge amount
of reasons why we want to exercise, but if it's
to lose weight, just knowing that the calorie offset is
probably not going to be there because we're going to
be hungrier anyway. So if you're someone who's you know,
tiptoes into the fridge late at night, or you know,
(07:33):
on the way home, stops stops off somewhere and gets
a snack, those things will probably become a greater part
of your day if you're exercising. That's the first one.
The second one we know is that actually, there's been
some really amazing PhD studies done on this, that our
metabolism is capped. So even though we might burn an
(07:56):
extra five hundred calories a day through exercise, we have
a way that our body will actually find to offset that.
So say, for example, we go for an hour's run,
the chances are, unless you keep an eye on your
steps for the day, you'll actually do less. You'll actually
slight your study.
Speaker 1 (08:15):
I've been for a run all god, and then you're
sit on the couch.
Speaker 4 (08:17):
Yeah, you'll sit more. And these are things that happened
without us even realizing. So our metabolic rate for the
rest of the day is slightly down if we've run.
So it's amazing. There's there's a guy, Herman Ponser, who
did a PhD in it, and he looked at the
Hunza tribe and he took the equivalent age group of
Americans and measured their metabolism, their metabolic rates. So this
(08:40):
huns a tribe, a hunter gatherers. They were moving somewhere
between twelve and fifteen hours a day, and then they
looked at the equivalent office workers in the state, same age.
Speaker 1 (08:51):
This is going to be a tragic comparison.
Speaker 4 (08:54):
And another shocker when they looked at their metabolic rate,
they weren't that much different. There was less than I
think I don't quote me directly here, but there was
there was less than like five hundred So.
Speaker 1 (09:07):
What do you mean They're meta rate was different?
Speaker 4 (09:09):
So how many calories they were actually burning per day?
So it's quite unbelievable to think. But what they were
able to do is put the hands a tribe in
gas gas masks, so they were able to measure the
how much output they were having. So when you can
put yourself in a mask and it will measure how
much your calories you're breathing out expending, So they were
(09:30):
able to do that with the tribe. And what they
were finding is even though they were way more physically active,
over the course of twenty four hours, their body has
just become super efficient, super efficient, so they actually become
a miser of calories, so that energically. Don't want to
introduce a Western dart to those to that lot, do you, well, yeah,
to start with, that't a ton of weight on them, Yeah, yeah,
(09:53):
so two big ones. One you'll get hungrier, and two
how many calories you burn over twenty four hours doesn't
change that much through exercise.
Speaker 3 (09:59):
Actually this is a little bit of an aside, but
I've always thought, you know, how cyclists want to get,
you know, the slipperiest cycle, and they want to be
the most aerodynamic. I actually intuitively think, why don't you
just you should be just wearing baggy flappy cloth, which
make it really hard to cycle, you know, because it's
(10:20):
about the effort. The easier you make it, the further
you go. You're not super burning anymore if you're so
slippery through the wind.
Speaker 4 (10:29):
I've actually got a really funny story about that. So
in season one of Match Fit with Eric Rush, who
Eric was known in his time and actually even today,
you know, he's still a very fit man. He had
awful troubles. He had heel spurs and he's had an
artificial hip, so he's really struggling to do any of
the exercise that we needed for the show. But one
thing he could do is ride his bike. And he
(10:50):
doesn't live too far from he owns the New World.
The New World's up north in Fong Moray. Anyway, he
was riding across the field from his house to the
New World one day and the bike had flat tires
and he realized how hard it was, and he cottoned
on to well, that's a great way to ride a bike.
Speaker 1 (11:08):
Make it hard.
Speaker 5 (11:09):
Yeah.
Speaker 4 (11:09):
So so from then on for the rest of the show,
he rode his bike around the field on grass with
flat tyres because it was hard.
Speaker 3 (11:15):
I mean, probably not good for the tires themselves.
Speaker 1 (11:19):
But actually, but that's the thing I always think. I
wonder whether there's and.
Speaker 3 (11:22):
Look, I'm not part of the mammal sort of tribe
middle aged men and lycra but I went, do wonder
if you know, you get the you get the peloton
of guys in the morning, cycle past some pool guys
and I'm not so fast bike. Can they feel we
would feel physically superior when in fact the guy he
might be doing putting in the hard work. Stick him
on the same machine. It's a different game.
Speaker 4 (11:42):
Yeah. Well, there's probably a lot of sports like that,
but it's definitely a case you can buy yourself a
few seconds with a flesh bike.
Speaker 1 (11:47):
There we go.
Speaker 3 (11:48):
So ah, So Ricky Gervaise, who's dissatisfied with the reas that.
I think he has had quite a bit of feedback
on Twitter. It's why am I still a fat so
and so? And people just put photos and pies up
or whatever, and it's like, God, I've got the message, but.
Speaker 1 (12:08):
What would you do with what would you do with them?
Speaker 4 (12:10):
I think the first thing is you've got to assess
the structure of what he's doing. So he's moving daily,
that's fantastic. Being slightly older, we know that there's a
couple of things that change. So our hormone pattern shift.
So as a female, we lose our estrogen as we
go through menopause, and we're on the other side of menopause.
Men they lose their testosterone. So what happens there is
(12:33):
we see a shift in the patterns of where our
fat is stored, so for men and for women, actually
we tend to see more fat stores around the middle
and with that, potentially as well, we get a decrease
in muscle mass. Now, those two things mean number one,
we can't absorb and use the fuel or the food
(12:55):
that we eat so well, so we're just not able
to use it so well. And then the fat that
we are storing seems to be more I guess prominent
because it's around that middle. So the first thing he
needs to do is make sure he's getting enough strength
training in secondly moving every day, which it seems like
he is doing.
Speaker 1 (13:12):
Strength training to hold your fat better.
Speaker 4 (13:15):
Strength training offsets potentially this lack of an energetic tissue.
So think of muscle mass like our engine, like the
cylinders in our car. So the more cylinders we have,
if we're a VAD engine, we're hungry for fuel, so
we'll burn more fuel. As we age, we start to
lose that muscle mass and so that overall sort of
(13:36):
fuel supply that we need lessons, even though we probably
tend to eat the same amount. So that's the first one.
Has just been insulin sensitive and having energy hungry muscle. Okay,
we can use it. The second thing, as we talked about,
is just being active daily. He's obviously ticking that box.
That is something as we age, most of us decrease,
(13:57):
so we just become less active. And that's everything. If
we measure just how many steps you take in a
day to what your leisure times are, less sport. But
the big one, and the elephant in the room always
is nutrition. So if he's paying no attention at all
to what he's eating, or maybe he is. But again
you can sort of through all good intentions still be
(14:18):
off the mark. Yeah, that is the key to weight loss,
It really is, you know, and as you age, I'd
say I used to say it was eighty twenty, you know,
we used to have all those sayings like abs are
made in the kitchen and all that, but really it's
probably ninety five of weight loss is the food that
you are or are not eating.
Speaker 3 (14:38):
Okay, look, we want your cause on this. So I've
got so many questions for Alex myself. But if I mean,
if you're listening to this, and most people, we all
exercise because we want to be healthy, we want to
be we want to look good, we want to feel good.
But if you've got any questions about maybe you know,
something you're doing doesn't feel feel like it's giving you
the results you want, and you want to pick Alex's brains,
(15:00):
then give us a call eight hundred eighty ten eighty
text on nine to two nine too, and we'll be
back in just a moment. News Talk said B. It's
twenty one past four. News Talk said B. This is
the week in collective with this is the health Alex
Flint is my guest. Ricky Gervais isn't happy with how
he looks, even though he is exercising like a machine.
(15:22):
And what is it to make that's going to make
you look better? So we're going to take some calls
right now.
Speaker 5 (15:26):
Craig, Hello, Yeah, Hi Gress Hey, Yeah, I've got it.
I'm dumbfounded a little bit because, like I used to
race mountain boats fifteen twenty years and it was always
like the food you put in didn't really matter too
much as long as you were the amount of If
(15:47):
you don't a thousand k's a week, then you didn't
put on weight. You certainly lost weight. And now at
the age of sixty, Yeah, eating and exercising doesn't seem
to be working all his weight. I want to lose weight.
Speaker 1 (16:06):
Have you put on weight, Craig or have you just
what about it?
Speaker 5 (16:10):
Yeah? Definitely. I mean I was racing bikes and I
was about ninety six o kg super fat. Now I'm
around one hundred, but I know it's more fat. I
sort of like stop racing bikes ten years ago and
now it's time to sort of get back into shape.
Burning calories doesn't seem to sort of always do it, so, yeah,
(16:32):
I'm interested in this. The theory of exercise doesn't always
equate the weight loss alex where you.
Speaker 4 (16:40):
Go, hey, Craig, Yeah, it's one of those frustrating things.
And I think when we're younger it is definitely the
case that it's easy to lose weight and we can
just rely on that exercise leaver to do it. For us.
For now being sort of sixty, it is one of
those things that really you've got to start to pay
more attention to the eating side of things. You know,
(17:02):
what you are and what you aren't putting into your mouth.
I think one of the biggest things that is important
when you do look at any nutrition change is that
we don't fall into the trap of just trying to
starve ourselves, which is probably something which is very very common.
We just go from this whatever your diet may look
like right now to just cutting it almost in half,
(17:22):
you know. And one of the ways that that's happened.
That happens is we start talking about just only eating
clean foods or healthy foods only, and what can happen
is we can pull just so much food out of
our day or so much energy out of our day
that within ten days two weeks, we're absolutely hanging out
and we're craving and we feel like we just have
no discipline when actually we're just starving, hungry, and we
(17:45):
don't have energy. Yeah. Yeah, so small changes with food
can make a big, big difference. Obviously, we still do
need to exercise, and exercise as a metabolic lever, you know,
so it gets our body turning over. Are you still
riding bikes at all, Craig.
Speaker 5 (18:00):
Yeah, well not as much as it blights you, but
I want to start getting back into it, lug around
travel again. So I'm sort of starting to know, just
energize us a little bit.
Speaker 3 (18:10):
Actually, can I jump in there with a question for you,
Craig as well, just so we can unless you were saying,
and Alex was talking before about how you know, food,
it's food's the thing, but it's worth I think it's
worth pointing out as if I'm right that professional athletes
do get away with eating all sorts of crap when
they because they are just working so hard. In a way,
(18:32):
it is it a different situation for someone who's been
really high level sports person.
Speaker 4 (18:36):
Yeah, it absolutely is, and we should Yeah, we should absolutely.
Speaker 5 (18:39):
I think we should raise and level and downhill and
raise a cross country for fifteen twenty years as well,
So you know, like super I was, yeah, very very
hard core, but that that amount of training, like a
thousand k's a week kind of training stuff, you can't
continue to do that all your life, so you kind
of back down a little bit. But yeah, like what
(19:02):
I'm finding is the exercise of itself is easy, but
I'm not losing weight. And that's that's why I was
interested in this topic. It's kind of like, Okay, so
if I want to lose weight and be more efficient
as an athlete, then again a most sexties and have
another crack at it, Then how do I get there?
Speaker 4 (19:22):
Yeah, that's the Yeah, there's probably two ways that we
need to look at this question. So one is, as
an athlete, is extremely important that you fuel well for
your event. One of the things that is becoming more
and more common with sort of body conscious athletes, especially
whether that's because they're weight restricted or you know, maybe
they're an influencer on Instagram or whatever it is, they
(19:44):
can tend to under eat and that has dire effects
on your metabolism and your health long term, so we
have there's conditions called REDS, which is energy deficit syndrome
in sport, which can you know, it can have some
horrible effects. So if you're training for a sport you
and you're also trying to lose weight, you've got to
be very very careful with making sure that you know
(20:07):
the energy coming in and the energy going out are
pretty similar. So when we talk about energy, that's obviously
just the food we eat. How much does that total
in energy for the day. If you're just simply trying
to lose weight, sorry, if you're just trying to lose
weight and exercises something that you're just doing to as
(20:27):
a part of that, then that's a different story. We
can sort of probably go into a little bit more
of a deficit, so a calorie deficit so much so
we can start to decrease the amount of food you're
eating with not so much of a negative impact on
your performance. So to sum that up, To sum that up,
if you're looking to get back into training, probably the
(20:49):
very best thing you can do is go down the
track of trying to get some nutrition help. I can
obviously give you some guidelines, but you know it's pretty
gregarious online until we know a little bit more about
that a different Yeah, if you are, you know, just
at the moment, looking to lose weight and you're not
getting back into the cycling at the moment, then the
(21:09):
first thing to do is have a look at how
can I just clean up my diet a little bit?
Am I a late night snacker? Could I replace things
like full fat milk with skim milk? Could I change
my breakfast put some more protein in that? And is
there ways that I could just decrease over all the
amount of energy that I'm having. Because what happens for
(21:30):
a lot of us as we age, we find, especially
menute in particular, we eat the same right throughout our lives.
Things don't really change, but we slowly creep our weight
creeps up, and a lot of that is to do
with the fact that we are just starting to lose
muscle mass. So when you get back into your training,
especially cycling great for your legs, you know that will
(21:51):
help with that. You could potentially start putting a few
sit ups and push ups and squats into your day
as well. But really the biggest thing I'd say is
if you spend the next few weeks just really looking
into nutrition, you will have a huge amount of difference
in you'll get rid of your frustration with weight loss.
Just been actually talking to a guy that I train
(22:11):
online and he's lost about fifteen kilos now and the
only thing he does is walk and it's yeah, it's
all because he's he's got his mind in the right place,
which is getting his nutrition right.
Speaker 1 (22:23):
Okay, hopefully that was somehow for you, Craig.
Speaker 5 (22:27):
Oh look, that was really yeah, excellent to listen to you.
Speaker 1 (22:30):
Yeah, okay, we better move on.
Speaker 6 (22:32):
Good luck.
Speaker 3 (22:32):
You're not someone who famous that we've heard of eva,
are you?
Speaker 4 (22:35):
Nah?
Speaker 5 (22:36):
Well nah no, We'll let you keep the private mountain
biking mate.
Speaker 3 (22:40):
Okay, I'll start googling guys who could be sixty now
beginning with the name Craig mountain biking.
Speaker 1 (22:46):
Okay, thanks all.
Speaker 4 (22:47):
The best, Craig. I hope you get around Taufa.
Speaker 1 (22:50):
I mean it's a you know, I might do the
Taupo race. How far is that?
Speaker 3 (22:55):
It's you know, it's like for some people it's like
I might do a ten kilometer race. I might do Tapo,
you know, maybe get back into that.
Speaker 4 (23:01):
He's obviously in pretty good shape to be able to
think about getting back into telfo at sixty.
Speaker 3 (23:05):
Yeah, let's take some more hand on a minute. What's
the time, Oh, yeah, we're good, twenty seven minutes to five.
You got your questions for Alex Flint about you know,
getting in shape. You feel good, maybe you're cycling, you're running,
you're swimming, whatever, but you're maybe not liking what you
look in the mirror. Got any questions, give us a call,
anything else that's related.
Speaker 1 (23:21):
You're welcome. Julie.
Speaker 6 (23:23):
Hello, Hello, I've got a question.
Speaker 7 (23:27):
I just want to know if what I'm doing is sustainable.
I'm in my seventies and I've stopped a lot of
physical activity because of joint pain. But I've been doing
the sixteen to eight diet, like sixteen hour fast at
night into the morning and eight hours in that window
you can eat. So I have started that, and I
(23:48):
at eleven o'clock, I'll have a masculine salad greater carrot, tomato,
boiled egg or boiled chicken with no fat. And during
the day I can have snacks a raw nuts, banana, yogurt,
mandarines and dinners similar, or I can have hot food
like pumpkin, kuma, broccoli more steak repression. I'm not hungry,
(24:10):
so basically I've kind of cut out carbos, but I
get them from Broccolian things and no refined sugar. And
I've lost four kilos are just over three weeks, and
my knees feels so much better. So the sixteen to
eight REGIMEE is that sustainable?
Speaker 4 (24:29):
Hi, Julie, I just want to say congratulations on losing
some weight and figuring out the way forward. That's absolutely
fantastic and I'm glad you needs are feeling better. The
sixteen eight is just one type of what we call
fasting or time restricted to eating, which largely is not magic.
What it's actually doing is just hopefully providing you with
some structure where you're actually going to eat less in
(24:51):
the day because there's a long period of the day
where you're not allowed to eat. So what you put
inside that time that your window of eating really is
is just as important as if if you were going
to eat over the fall sort of sixteen or twelve
or fourteen hours, if you were to eat a normal
sort of breakfast, lunch dinner style regime. Being seventy female,
(25:16):
one of the most important things for you is making
sure that you get enough protein in so making sure
that I'm not sure if you're vegetarian or not, but
using things like fish, chicken, eggs tofu is a great one.
Even considering some protein replacement style yogurts, dairy is really important.
At least twice a day.
Speaker 7 (25:37):
We really need to make sure you have yo every
wouldn't own them in that time. I can eat and
I'm always got fish and it's kind of cooked in
lemon juice and water, and it's the salt pepper's or
no salt, just pepper and or boiled chicken. I take
the fat off and that's quite nice, chopped up.
Speaker 6 (25:56):
If your.
Speaker 4 (25:58):
Yeah, so it sounds look it sounds duly like you're
covering your bases where you've got lots of vegetables in there.
Perhaps think about a little bit of fruit with your snacks.
Speaker 7 (26:07):
You got some good bananas and mandarines. About three mandarines today.
Speaker 1 (26:11):
Hey, Julie, I mean this in a fun way. You
sound insufferably healthy. Most people have been listening going, oh,
she steams a chicken.
Speaker 7 (26:21):
I have been very active my whole life. I've got
a little dog and I take her full walks. But
when you get older, your weight just sort of creeps
up if you're sedentary.
Speaker 4 (26:30):
Yeah, look, Julie, it's fantastic what you're doing. The amount
of food that you've got there, If that's making you
lose weight, then you're definitely in what what's called a
calorie deficit, which is the reason why we do lose weight.
You could spread that out, that same amount of food
out over the whole day, or you could have it
in an eating window, and as long as that's the
total amount of food that you have, it will still
(26:50):
help you lose weight.
Speaker 1 (26:51):
What's what's your guilty pleasure, Julie?
Speaker 3 (26:54):
Do you have Do you like sticking your getting stuck
into fish and chips once every.
Speaker 7 (27:00):
I've got no gul better so that makes me sick
dark chocolate percent because that. But I make sure I
just have one square day and I break it up before.
Speaker 1 (27:13):
Julie, you're amazing. You're making us all feel guilty.
Speaker 4 (27:17):
Good on you, Julie. Look, if it's sustainable and you
feel you're not hungry, you've got plenty of energy. You
can get out with the dogs with your dog, your
knees aren't sore, and you feel like you're you know,
you're not getting cravy and tired and then good on
your keep.
Speaker 7 (27:30):
Actually I feel really good. But what I want to
know is before kilo and just over three weeks? Is
that a but much or should I.
Speaker 4 (27:43):
Julie, that's actually a really good point. It's a it's
a really interesting question. So when you first lose weight,
quite a lot of the weight you lose will actually
be water. It won't be body fat. So sometimes it's
hard to put it put an absolute figure on it.
But the first one to two kilograms that you lose,
especially if that happens very quickly, like withinside, the first
(28:04):
sort of to five days, that is often water loss.
So what you'll find, yeah, you do drink.
Speaker 7 (28:11):
About three liters of water a day.
Speaker 4 (28:13):
Yeah, so what you'll find is just to start with that,
you your weight loss will be a lot quicker and
then it'll slow down. But half kilo a week that's
gold standard weight loss over the long term.
Speaker 1 (28:24):
Hey, great, great call, Julian. Nice to hear from you.
I sometimes think callers like Julie, they almost for other people.
Speaker 3 (28:31):
Are just going I'm so far away from that. I
just want to know whether I need to cut a
couple of biscuits out of my die.
Speaker 4 (28:36):
Yeah, And to be honest, for most of us, that's
where we need to start, like go being really strict.
It's actually one of the things you know, coming in
too hot is the way that I sort of think
about it. You know, I'm going to change this, and
I'm going to change that, and I'm going to have
this structure. Really, what you've got to say to yourself
is can I see myself doing this for the rest
of my life? And if you can't and you have
(28:58):
no plan B, you're just going to go back to
where you started. So for some of us, quick motivation,
quick motivation and quick weight loss go hand in hand,
so we can get ourselves really rolling and feeling great
about it. But it is so common that we lose
the same three to five kilos over and over and
over again because we lose it and then we put
it back on, lose it, put it back on because
(29:19):
we're on this merry go round of doing things too hard.
Speaker 1 (29:22):
I think that's it.
Speaker 3 (29:23):
We cant to spend a lot of time just talking
about how to avoid that merry go around. But tell
you what, we will take a quick break and we
be back in a moment with Alex Flint. He's a
fitness coach and founder of body Talk. That's t O
r que talk as in physics, not as in change,
which is what I do. God if I could lose
money just through talk and I'd be thin.
Speaker 1 (29:41):
As a pun Ah. We'll be back in a mile.
It's twenty to five. Sorry, I was let me cross.
Speaker 8 (29:55):
I'm tim did Oh, well, there we That was a
bit of a contrast and listening to a bit of
genist I said to my producer, come.
Speaker 1 (30:03):
On with a bit of music. I was thinking something
of the little a bit more energy on that one.
But there we go. I'm with Alex Flint.
Speaker 3 (30:08):
We're talking about you know, Ricky Gervaise, He's doing all
the exercise, but he wasn't losing weight. Talking about dart
and complimenting it, and how you actually address getting to
look as good as maybe your feeling because of the exercise.
I did. I love this text. Julie's depressing me A
whole line of dark chocolate for me. I thought, was
that good? But she was chopping one square up into four?
(30:28):
What's kind of funny? But anyway, hey, let's take some
more calls. John, hang on a second, w is that
button there we go.
Speaker 1 (30:35):
John.
Speaker 6 (30:35):
Hello, Yeah, hi guys, and just the way it over weight.
But I am so a nimble I can't do up
my shoelaces getting in and out of the car. As
the drama if I fell on the floor to get
back on my feet again, big, big drama. Is there
some exercise plan that I could take that, you know.
Speaker 1 (31:00):
Of becoming more nimble?
Speaker 6 (31:02):
Yeah?
Speaker 4 (31:03):
Yeah, absolutely, on there's some great ones out there. How
good are you with old Google? If you get on
and search?
Speaker 6 (31:12):
I do that number one, But I don't have a
lot of faith in that because it's good for balance,
and balance isn't really my problem.
Speaker 4 (31:21):
Right, Yeah, So the first thing I was actually going
to suggest you have a look at Nimble. It's a
great it's a great program. The first thing, sorry.
Speaker 3 (31:31):
That Yeah, sorry, you go, you go, Alex, You've got
the floor.
Speaker 4 (31:37):
John. The first thing I would say to you is
how much are you out walking each day?
Speaker 6 (31:44):
I try to, but yeah, not as much as I should. Yeah.
Speaker 1 (31:47):
Do you mean you physically try or you mean to
do it but you just don't just don't, Okay.
Speaker 4 (31:55):
Yeah, So that, honestly, it sounds simple, but just getting
your brain to have some crossover with your legs and
getting out and locomoting yourself. That's the first thing you
need to do is just start getting out and moving.
And you know, if you're doing zero at the moment,
don't over commit. Start with ten to twelve minutes. It
might be around the garden, it might be up the block,
it really doesn't matter. The next thing that you need
to do is just start to use a little a
(32:17):
few body weight exercise and really simple ones, getting up
and down out of a chair. Maybe some steps so
if you've got some stairs you can walk up and
down those, and then some simple push ups. In terms
of a program, there's so many out there. Nimble is
great for balance, but just in terms of feeling like
you can start to move again, I really would suggest
(32:38):
that you get walking and you just start with some
really simple stuff like some daily squats and steps and
push ups.
Speaker 3 (32:43):
Does that sound insuitably the right thing that you really
we You called up because you were hoping to be
told you need to get moving.
Speaker 6 (32:50):
Yeah, I see tai Chi advertised. Would that be a
good one to do?
Speaker 4 (32:55):
Yep, that would be absolutely fantastic. John, such a great movement,
and yeah, and over time you can get into more
energetic style tie chee. It's actually it's a fantastic suggestion.
You've answered your own question, John.
Speaker 1 (33:08):
Yeah, I think John, it does sound to me.
Speaker 3 (33:10):
I don't know you're the expert, Alex, but I'm hearing
from John that you a resistance to just getting outside
your front door and walking and you want to do
things all in the same spot inside comfort.
Speaker 1 (33:21):
Is that part of it? When really I think Alex
would say, be good if you went for a walk.
Speaker 6 (33:26):
Oh yeah, yeah, I can get out more and go
for more walks. And a question about that number pain.
Is it something you'd expect to do for the rest
of your life.
Speaker 4 (33:36):
I think it's one of those things. You know. Balance
as we get older really does get challenged, and a
lot of that is just because of coordination and the
way that our brain sort of obviously ages. So it
is something that you should really think to incorporate. But
you can do your own balance exercises, like literally trying
to stand on one leg while you brush your teeth.
Being able to balance on one leg for thirty seconds
(33:58):
has got fantastic longevity.
Speaker 1 (34:01):
Not on a wet floor, by the way, Not on
a wet.
Speaker 4 (34:03):
Floor, keep your shoes on, do it on the carpet.
Speaker 1 (34:05):
Yeah.
Speaker 3 (34:05):
Actually, because I and I think we recognize this in
all of us, that we sort of have an inkling.
He mentioned, you know, about walking, and he wasn't and
I think he knew. It was almost like I got
the feeling that part of John's call was almost, Okay,
if this guy tells me to walk, then maybe I
need to you know what I mean, you sort of
know the answer intuitively, You've got to get moving.
Speaker 4 (34:26):
Yeah. Yeah, it's one of those things sometimes just having
a little bit of structure and making your mind up
is all you need and not over committing, you know.
Speaker 1 (34:32):
The one that did.
Speaker 3 (34:33):
One of the examples that reminds me to keep moving
is Art Jelly, the former coach of John Walker.
Speaker 1 (34:38):
What is he now? He's one hundred and.
Speaker 3 (34:40):
Three Yeah, and he still he says, I think he
walks three or four kilometers pretty much daily.
Speaker 1 (34:47):
He does a bunch of squats.
Speaker 3 (34:49):
I don't get the numbers wrong, but far out man,
he's he looks about seventy three.
Speaker 4 (34:55):
I think there's one really important point that probably underpins that,
and it's the reason why you were exercising. So one
of the big things that we're doing is we're exercising
for vanity sake, it's to lose weight, or it's you know,
to change the way we look that connection. The purpose
really isn't there underneath, but if we can find a
way that instead, we're sort of almost exploring our bodies.
(35:19):
We're seeing what we're capable of. We're enjoying the journey
of getting a little bit stronger, or being able to
walk a second time around the block, or perhaps you know,
we're going to join into a fun run or a
walk race or something like that, and we're actually we're
really engaging in what we're doing, and we're getting some
self satisfaction out of the actual activities that we're doing.
It's such a different it's such a different thing.
Speaker 3 (35:39):
Just before we go to the break, somebody to text,
and I think it's worth mentioning this. They just said,
don't underestimate the value of a good night's sleep as well,
and making sure you're getting on the top of that.
Speaker 4 (35:48):
Yeah, I was hoping we'd actually get to that. So
sleep and stress two of the biggest factors in people
not losing weight, and so thank you very much for
bringing that up. So without sleep, we tend to have
crazy hunger hormones, so we eat a lot more when
we're tired. We also are less likely to exercise, have
lower energy, and so those things together can you cause
(36:12):
some cataclysmic things for our weight. But it's really interesting
when it comes to stress and sleep. The two biggest
things that they do is increase our hunger, and we're
you know, we're just not going to make the same
healthy choices that we could.
Speaker 3 (36:25):
Okay, good, good advice. Right, take we've got time to take. See,
we've got time to take another core perhaps, and we've
got plenty of texts to get into as well.
Speaker 1 (36:33):
We're with Alex Flint. By the way, if you miss
any of the hours.
Speaker 3 (36:35):
And think, oh that sounded really interesting. It's been a
fascinating hour, then don't forget. You can go and check
out our podcast news Talks, he Beat at Coded and
is just look for the Weekend Collective and we generally
load each hour up within a very short time after
each hour is concluded. But of course you always want
to wait till after six because we've got another grade
hour coming up with Amanda Morale for Smart Money shortly,
(36:56):
but it is coming up to ten minutes to five.
Speaker 1 (36:58):
Newstalk seed B.
Speaker 3 (36:59):
It's news talk, said B with Tim Beverage. This is
the health of My guest is Alex Flint. He's a
coach and founder body Talk Fitness. Of course, am I
saying all over the place at the moment. He has
a few texts before we wrap it up. I'm in
fifty five, work too much, eat too much bad stuff,
fare to say, I'm a best and unfit, too embarrassed
(37:19):
to ring in, but really want to change sounds nap,
but I just don't know where to start.
Speaker 1 (37:24):
Alex.
Speaker 3 (37:25):
When you say ninety five percent of food, what are
the immediate changes?
Speaker 1 (37:30):
I can make now.
Speaker 4 (37:34):
Great question without knowing obviously what you are doing at
the moment. The first thing I would say is, look
at structuring three square meals a day. I know it
sounds boring, but look at focusing on having a really
good breakfast, a really good lunch, and a really good dinner.
What goes into that. It should be around about a
fist size of palm size worth a protein, so that
(37:55):
might be eggs in the morning, it might be a
protein smoothie with some protein powder in it. A lunchtime,
that might be some chicken or tuna, something like that.
And with dinner. You know, we have the standard ones.
We need to have lots and lots of vegetables in
our day and a couple of bits of fruit. And
then once we've got those things sorted out, so we
spread those over breakfast, lunch, and dinner. We can have
(38:15):
a few other bits and pieces. But that's probably the
biggest thing. Is if you are someone who you know
you snack a lot, you need to really improve those
first sort of first order things, which are breakfast, lunch, dinner.
Speaker 3 (38:26):
Here's another one here, hi, Tim and Alex. A great
show is always don't underestimate sleep. There's another one. Sleep
great for recovering when you're in bed, there's no fridge.
Find people to train with. It's great to hear your experience.
It's also great for mental health. And oh look, thanks
to Alex for helping me reach on my pebs and
lifting a combined way of six point nine tons this week.
(38:46):
Come and join us at body Talk.
Speaker 1 (38:47):
Thanks Tony. Oh there we go.
Speaker 4 (38:49):
Oh you're a good man, Tony flag in the gym.
He's amazing, Tony. He's lost an absolute truckload await and
turned around a lot of health issues and he'd probably
be one that's a great proponent for the fact that
actually having great people around you, and he's one of them. Yeah,
but he's got a great community. Part of that community,
they egg each other on and there's some amazing results.
Speaker 1 (39:09):
Yeah. And what would I mean, We've got about a
minute or so to go. What be the key to
someone like that? Does it?
Speaker 3 (39:15):
I mean, obviously he's exercising and eating, but from an
exercise we're losing weight point of view. From what I
guess you're saying is that's mainly based around the diet.
Speaker 4 (39:24):
Yeah. I think probably if we just use Tony as
an example, he's realized from the word go that both
are important. The exercise is something which he needed to
do for his health, and the nutrition was going to
help him with his weight loss and also his health.
So putting the two together is the most important thing
we do and setting some goals. He's someone who has
been very goal orientated the whole time.
Speaker 3 (39:44):
Another one from Gene says, can an eighty four year
old woman you lose weight? Can older people lose weight?
Speaker 4 (39:49):
Absolutely? We can all lose weight. It's just a case
of being I think probably realistic with how quickly we
do that. And addressing and the things that we can
do rather than what we can't do. So, you know,
getting in whatever activity you can during the day, whether
that's you know, Tai chee like we talked about earlier,
it might be walking, or it might be if you
can go to the gym, and also just cleaning up
(40:10):
a little bit. What we're eating.
Speaker 3 (40:12):
Excellent, and well, one quick one, what are your thoughts
about We've got about thirty seconds. Thoughts on protein bars
and shakes as way of getting protein.
Speaker 1 (40:19):
We don't have time to make meals.
Speaker 4 (40:20):
It's a good question. I sort of consider them airport foods,
so real foods are the thing that we really should
focus on. But if it's the only way you're going
to get your protein in, protein shakes and protein bars
will tick the box.
Speaker 1 (40:33):
Okay, just be careful, don't add them on top of
what you're eating. Okay. Anyway, Look, that's as much we've
got time for a where Thanks so much to Alex Flint.
We'll be back with Amanda in just for more from
the weekend collective.
Speaker 3 (40:47):
Listen live to News Talk SEDB weekends from three pm,
or follow the podcast on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
B to have my hand and come with me, because
you look so fine that I really want to make
your mind.
Speaker 1 (00:21):
So fine that won't want to.
Speaker 2 (00:23):
Make you about six your moor and get your kids now.
You don't need the money when you look like that,
do your hotest.
Speaker 3 (00:38):
Oh well, that'll get us going for the hour. Welcome
back to the Weekend Collective. I'm Tim Beverage and this
is for this hour. This is the Health Hub and
by the way, just looking a little further ahead, we're
joined by Amanda Morale for Smart Money, where we will
be talking about actually, you know, not everyone can change
their financial circumstances immediately, So actually, how can you just
(00:59):
sort of settle into the zone you're own and actually
sort of feel happy or even make rich with what
you've got? Because Sarah, hell of a lot of people,
no one, only one person is the poorest in the world,
and I don't think we are anything like that in
New Zealand.
Speaker 1 (01:13):
So how are you happy with what you've got?
Speaker 3 (01:15):
And we're gonna have a chat about that from possibly
a more philosophical point of view, and that'll be a
Smart Money at five o'clock. But right now we're gonna
have a chat about well in a way. Is it
related to that or it's all about well being, isn't it?
You know, money, health, all sorts of things. But it's
no secret that as you get older, your metabolism slows
down a bit. Staying in shape maybe gets a little
(01:36):
bit harder to do. Maybe it does get harder to do.
Let's not get ourselves or does it. Maybe I'm gonna
be contradicted by my guest keeping lean, maintaining muscle, removing
stubborn fat. There is ages where you you know, maybe
alcohol is not doing you the same favorites. But Ricky,
this is the reason I wanted to talk about this
was because Ricky Gervaise I follow on Twitter and various platforms,
(01:57):
and the thing that caught my attention was he was
showing a screenshot a photo of.
Speaker 1 (02:03):
His Apple Watch or whatever it was.
Speaker 3 (02:05):
Which showed his heart rate range from sixty five beats
him in it up to I think it was EI
one hundred and eighty or two. It was some ridiculous thing.
He's talking about how he's working out every day, He's
playing tennis, lifting weights, running his heart's good, but I'm
not sure.
Speaker 1 (02:22):
I don't quote him.
Speaker 3 (02:23):
He trains at good intensity, but he's just wondering while
he's still I won't say the words, but it's a
fat something, okay. And it just raised that question of
you know a lot I know a lot of people
who work out really hard and they look at themselves
and go, why am I still fat? Or why do
(02:44):
I still look terrible? Even though he might be feeling
a little bit better? And look, you know, we could
stay in the gym for longer. Not everyone's got time
in their day for that. But what of the ways
we can do both feel better but maybe look a
little bit more awesome.
Speaker 1 (02:56):
Anyway, there we go.
Speaker 3 (02:57):
Our guest is the founder of body Talk Fitness and
he knows all about helping people, perhaps with a focus
over forty, lose stubb, build lean, muscle, and restore energy.
Speaker 1 (03:07):
And his name is Alex Flint. He's with us for
the health Upe Alex.
Speaker 4 (03:10):
Hi, Tim, how are you good?
Speaker 1 (03:12):
Mate? Well? You look good and sufferably thank you.
Speaker 4 (03:16):
Trying my best.
Speaker 1 (03:17):
But it is a thing, it can be a thing.
I mean.
Speaker 3 (03:20):
Ricky Jervais, you know, he's quite funny with the way
he puts it and we all you've all seen us
photos when he makes himself look as unflattering as possible
in the bath. But I was That's why I was
surprised to see how much he's working out.
Speaker 4 (03:33):
Yeah, it's actually brilliant. I'd love to know a little
bit more about what sort of got him kicked off,
What was the reason why he's gone on this so
called health kick or meaningful health kick. Wonder if it's
age a lot of us, that's what it comes down to.
We start sort of fearing our mortality or feeling that,
you know, time's running out for us a bit. But
he's certainly into it, which is a great thing.
Speaker 3 (03:52):
I simply think it's probably because, look, he's a very
successful guy, and he's very bright guy, and he's a
curious guy.
Speaker 1 (04:00):
And you'd have to be. I mean, the one person
you see every day is yourself. There be where you're like.
Speaker 3 (04:06):
Or maybe somebody said, Tom, you know, Ricky, you wonder
why you can pull so many good fat faces.
Speaker 1 (04:12):
I don't know.
Speaker 3 (04:13):
And look, I don't mean to use the word fat
and sort of overly pushing the humor thing just for
the politically correct thing.
Speaker 1 (04:18):
But yeah, how how do you actually start to look
like you feel.
Speaker 4 (04:27):
It's one of those questions which I think will be
a topic of hot conversation forever for many of us.
I think we start down the exercise tracks with the
best of intentions, thinking, Okay, I'm going to change the
way I look, and that can stem from many, many things.
For a lot of us, it's just simply that we
(04:47):
want to feel a little bit better about ourselves and
we're tired of looking at what's our reflection in the mirror.
One of the things that, unfortunately is the case, and
one of the biggest ones that we know, is that
exercise by itself is largely quite ineffective when it comes
to weight loss. So if your goal really shocker, yeah,
(05:08):
if your goal is weight loss and your number one
thing that you're doing is exercise, I'm certainly not saying
that exercise is a bad thing, because there's lots of
great reasons why you do it. But if you're exercising
purely for vanity's sake, the chances are probably, unfortunately, you're
not going to get there.
Speaker 3 (05:27):
But logically, you see, by the way, you can call
us anytime and pack Alex's brains on the stuff if
you've got any questions about exercise or reaching your goals.
Speaker 1 (05:35):
He's the man.
Speaker 3 (05:36):
But most people would logically think, okay, I've been here's
here's the lay person's whatever. Just from what I might
guess without thinking about it too much. I eat a
certain amount of food. I know what to eat during
the course of the day. I know what I have
some breakfast, lunch, and dinner roughly, and I'm thinking I'm
on the same same sort of weight. I logically would
(05:59):
assume if I start exercising that I'm burning more calories.
Speaker 1 (06:02):
Job done, yep.
Speaker 4 (06:03):
And I think that's absolutely great logic to follows and Bolos. Yeah, well,
I mean for a long time it was one of
those things that I believed as well. And I think
as a younger trainer, it is definitely the case that
when you're younger, it feels like that will work. You know,
if I just do a bit of exercise, I can
lose weight or change the way I look. What we
(06:25):
know is that there's two big things that exercise cause.
One oh, exercise causes rather Number one is it increases
your hunger. So without you knowing, the chances are if
you're exercising, you are going to eat more. Now for
most of us, that is sneaky stuff. It's not that
all of a sudden we're increasing our portion sizes.
Speaker 1 (06:46):
And you think, oh, look, you know I've done been
for I guess I can have that pie.
Speaker 4 (06:50):
Yeah. Yeah, And that's the other one. So we have
this trade off where we think I can sort of
pay penance through exercise for the bad stuff I've eaten,
and unfortunately it's very very ineffective. If we look at
the amount of calories that will burn maybe in half
an hour or even an hour's worth of intense exercise,
we can literally eat that back within five minutes. So
(07:12):
one of the biggest thing in how yeah, it's pretty dispressing. Yeah,
so it's not I mean, obviously there's a huge amount
of reasons why we want to exercise, but if it's
to lose weight, just knowing that the calorie offset is
probably not going to be there because we're going to
be hungrier anyway. So if you're someone who's you know,
tiptoes into the fridge late at night, or you know,
(07:33):
on the way home, stops stops off somewhere and gets
a snack, those things will probably become a greater part
of your day if you're exercising. That's the first one.
The second one we know is that actually, there's been
some really amazing PhD studies done on this, that our
metabolism is capped. So even though we might burn an
(07:56):
extra five hundred calories a day through exercise, we have
a way that our body will actually find to offset that.
So say, for example, we go for an hour's run,
the chances are, unless you keep an eye on your
steps for the day, you'll actually do less. You'll actually
slight your study.
Speaker 1 (08:15):
I've been for a run all god, and then you're
sit on the couch.
Speaker 4 (08:17):
Yeah, you'll sit more. And these are things that happened
without us even realizing. So our metabolic rate for the
rest of the day is slightly down if we've run.
So it's amazing. There's there's a guy, Herman Ponser, who
did a PhD in it, and he looked at the
Hunza tribe and he took the equivalent age group of
Americans and measured their metabolism, their metabolic rates. So this
(08:40):
huns a tribe, a hunter gatherers. They were moving somewhere
between twelve and fifteen hours a day, and then they
looked at the equivalent office workers in the state, same age.
Speaker 1 (08:51):
This is going to be a tragic comparison.
Speaker 4 (08:54):
And another shocker when they looked at their metabolic rate,
they weren't that much different. There was less than I
think I don't quote me directly here, but there was
there was less than like five hundred So.
Speaker 1 (09:07):
What do you mean They're meta rate was different?
Speaker 4 (09:09):
So how many calories they were actually burning per day?
So it's quite unbelievable to think. But what they were
able to do is put the hands a tribe in
gas gas masks, so they were able to measure the
how much output they were having. So when you can
put yourself in a mask and it will measure how
much your calories you're breathing out expending, So they were
(09:30):
able to do that with the tribe. And what they
were finding is even though they were way more physically active,
over the course of twenty four hours, their body has
just become super efficient, super efficient, so they actually become
a miser of calories, so that energically. Don't want to
introduce a Western dart to those to that lot, do you, well, yeah,
to start with, that't a ton of weight on them, Yeah, yeah,
(09:53):
so two big ones. One you'll get hungrier, and two
how many calories you burn over twenty four hours doesn't
change that much through exercise.
Speaker 3 (09:59):
Actually this is a little bit of an aside, but
I've always thought, you know, how cyclists want to get,
you know, the slipperiest cycle, and they want to be
the most aerodynamic. I actually intuitively think, why don't you
just you should be just wearing baggy flappy cloth, which
make it really hard to cycle, you know, because it's
(10:20):
about the effort. The easier you make it, the further
you go. You're not super burning anymore if you're so
slippery through the wind.
Speaker 4 (10:29):
I've actually got a really funny story about that. So
in season one of Match Fit with Eric Rush, who
Eric was known in his time and actually even today,
you know, he's still a very fit man. He had
awful troubles. He had heel spurs and he's had an
artificial hip, so he's really struggling to do any of
the exercise that we needed for the show. But one
thing he could do is ride his bike. And he
(10:50):
doesn't live too far from he owns the New World.
The New World's up north in Fong Moray. Anyway, he
was riding across the field from his house to the
New World one day and the bike had flat tires
and he realized how hard it was, and he cottoned
on to well, that's a great way to ride a bike.
Speaker 1 (11:08):
Make it hard.
Speaker 5 (11:09):
Yeah.
Speaker 4 (11:09):
So so from then on for the rest of the show,
he rode his bike around the field on grass with
flat tyres because it was hard.
Speaker 3 (11:15):
I mean, probably not good for the tires themselves.
Speaker 1 (11:19):
But actually, but that's the thing I always think. I
wonder whether there's and.
Speaker 3 (11:22):
Look, I'm not part of the mammal sort of tribe
middle aged men and lycra but I went, do wonder
if you know, you get the you get the peloton
of guys in the morning, cycle past some pool guys
and I'm not so fast bike. Can they feel we
would feel physically superior when in fact the guy he
might be doing putting in the hard work. Stick him
on the same machine. It's a different game.
Speaker 4 (11:42):
Yeah. Well, there's probably a lot of sports like that,
but it's definitely a case you can buy yourself a
few seconds with a flesh bike.
Speaker 1 (11:47):
There we go.
Speaker 3 (11:48):
So ah, So Ricky Gervaise, who's dissatisfied with the reas that.
I think he has had quite a bit of feedback
on Twitter. It's why am I still a fat so
and so? And people just put photos and pies up
or whatever, and it's like, God, I've got the message, but.
Speaker 1 (12:08):
What would you do with what would you do with them?
Speaker 4 (12:10):
I think the first thing is you've got to assess
the structure of what he's doing. So he's moving daily,
that's fantastic. Being slightly older, we know that there's a
couple of things that change. So our hormone pattern shift.
So as a female, we lose our estrogen as we
go through menopause, and we're on the other side of menopause.
Men they lose their testosterone. So what happens there is
(12:33):
we see a shift in the patterns of where our
fat is stored, so for men and for women, actually
we tend to see more fat stores around the middle
and with that, potentially as well, we get a decrease
in muscle mass. Now, those two things mean number one,
we can't absorb and use the fuel or the food
(12:55):
that we eat so well, so we're just not able
to use it so well. And then the fat that
we are storing seems to be more I guess prominent
because it's around that middle. So the first thing he
needs to do is make sure he's getting enough strength
training in secondly moving every day, which it seems like
he is doing.
Speaker 1 (13:12):
Strength training to hold your fat better.
Speaker 4 (13:15):
Strength training offsets potentially this lack of an energetic tissue.
So think of muscle mass like our engine, like the
cylinders in our car. So the more cylinders we have,
if we're a VAD engine, we're hungry for fuel, so
we'll burn more fuel. As we age, we start to
lose that muscle mass and so that overall sort of
(13:36):
fuel supply that we need lessons, even though we probably
tend to eat the same amount. So that's the first one.
Has just been insulin sensitive and having energy hungry muscle. Okay,
we can use it. The second thing, as we talked about,
is just being active daily. He's obviously ticking that box.
That is something as we age, most of us decrease,
(13:57):
so we just become less active. And that's everything. If
we measure just how many steps you take in a
day to what your leisure times are, less sport. But
the big one, and the elephant in the room always
is nutrition. So if he's paying no attention at all
to what he's eating, or maybe he is. But again
you can sort of through all good intentions still be
(14:18):
off the mark. Yeah, that is the key to weight loss,
It really is, you know, and as you age, I'd
say I used to say it was eighty twenty, you know,
we used to have all those sayings like abs are
made in the kitchen and all that, but really it's
probably ninety five of weight loss is the food that
you are or are not eating.
Speaker 3 (14:38):
Okay, look, we want your cause on this. So I've
got so many questions for Alex myself. But if I mean,
if you're listening to this, and most people, we all
exercise because we want to be healthy, we want to
be we want to look good, we want to feel good.
But if you've got any questions about maybe you know,
something you're doing doesn't feel feel like it's giving you
the results you want, and you want to pick Alex's brains,
(15:00):
then give us a call eight hundred eighty ten eighty
text on nine to two nine too, and we'll be
back in just a moment. News Talk said B. It's
twenty one past four. News Talk said B. This is
the week in collective with this is the health Alex
Flint is my guest. Ricky Gervais isn't happy with how
he looks, even though he is exercising like a machine.
(15:22):
And what is it to make that's going to make
you look better? So we're going to take some calls
right now.
Speaker 5 (15:26):
Craig, Hello, Yeah, Hi Gress Hey, Yeah, I've got it.
I'm dumbfounded a little bit because, like I used to
race mountain boats fifteen twenty years and it was always
like the food you put in didn't really matter too
much as long as you were the amount of If
(15:47):
you don't a thousand k's a week, then you didn't
put on weight. You certainly lost weight. And now at
the age of sixty, Yeah, eating and exercising doesn't seem
to be working all his weight. I want to lose weight.
Speaker 1 (16:06):
Have you put on weight, Craig or have you just
what about it?
Speaker 5 (16:10):
Yeah? Definitely. I mean I was racing bikes and I
was about ninety six o kg super fat. Now I'm
around one hundred, but I know it's more fat. I
sort of like stop racing bikes ten years ago and
now it's time to sort of get back into shape.
Burning calories doesn't seem to sort of always do it, so, yeah,
(16:32):
I'm interested in this. The theory of exercise doesn't always
equate the weight loss alex where you.
Speaker 4 (16:40):
Go, hey, Craig, Yeah, it's one of those frustrating things.
And I think when we're younger it is definitely the
case that it's easy to lose weight and we can
just rely on that exercise leaver to do it. For us.
For now being sort of sixty, it is one of
those things that really you've got to start to pay
more attention to the eating side of things. You know,
(17:02):
what you are and what you aren't putting into your mouth.
I think one of the biggest things that is important
when you do look at any nutrition change is that
we don't fall into the trap of just trying to
starve ourselves, which is probably something which is very very common.
We just go from this whatever your diet may look
like right now to just cutting it almost in half,
(17:22):
you know. And one of the ways that that's happened.
That happens is we start talking about just only eating
clean foods or healthy foods only, and what can happen
is we can pull just so much food out of
our day or so much energy out of our day
that within ten days two weeks, we're absolutely hanging out
and we're craving and we feel like we just have
no discipline when actually we're just starving, hungry, and we
(17:45):
don't have energy. Yeah. Yeah, so small changes with food
can make a big, big difference. Obviously, we still do
need to exercise, and exercise as a metabolic lever, you know,
so it gets our body turning over. Are you still
riding bikes at all, Craig.
Speaker 5 (18:00):
Yeah, well not as much as it blights you, but
I want to start getting back into it, lug around
travel again. So I'm sort of starting to know, just
energize us a little bit.
Speaker 3 (18:10):
Actually, can I jump in there with a question for you,
Craig as well, just so we can unless you were saying,
and Alex was talking before about how you know, food,
it's food's the thing, but it's worth I think it's
worth pointing out as if I'm right that professional athletes
do get away with eating all sorts of crap when
they because they are just working so hard. In a way,
(18:32):
it is it a different situation for someone who's been
really high level sports person.
Speaker 4 (18:36):
Yeah, it absolutely is, and we should Yeah, we should absolutely.
Speaker 5 (18:39):
I think we should raise and level and downhill and
raise a cross country for fifteen twenty years as well,
So you know, like super I was, yeah, very very
hard core, but that that amount of training, like a
thousand k's a week kind of training stuff, you can't
continue to do that all your life, so you kind
of back down a little bit. But yeah, like what
(19:02):
I'm finding is the exercise of itself is easy, but
I'm not losing weight. And that's that's why I was
interested in this topic. It's kind of like, Okay, so
if I want to lose weight and be more efficient
as an athlete, then again a most sexties and have
another crack at it, Then how do I get there?
Speaker 4 (19:22):
Yeah, that's the Yeah, there's probably two ways that we
need to look at this question. So one is, as
an athlete, is extremely important that you fuel well for
your event. One of the things that is becoming more
and more common with sort of body conscious athletes, especially
whether that's because they're weight restricted or you know, maybe
they're an influencer on Instagram or whatever it is, they
(19:44):
can tend to under eat and that has dire effects
on your metabolism and your health long term, so we
have there's conditions called REDS, which is energy deficit syndrome
in sport, which can you know, it can have some
horrible effects. So if you're training for a sport you
and you're also trying to lose weight, you've got to
be very very careful with making sure that you know
(20:07):
the energy coming in and the energy going out are
pretty similar. So when we talk about energy, that's obviously
just the food we eat. How much does that total
in energy for the day. If you're just simply trying
to lose weight, sorry, if you're just trying to lose
weight and exercises something that you're just doing to as
(20:27):
a part of that, then that's a different story. We
can sort of probably go into a little bit more
of a deficit, so a calorie deficit so much so
we can start to decrease the amount of food you're
eating with not so much of a negative impact on
your performance. So to sum that up, To sum that up,
if you're looking to get back into training, probably the
(20:49):
very best thing you can do is go down the
track of trying to get some nutrition help. I can
obviously give you some guidelines, but you know it's pretty
gregarious online until we know a little bit more about
that a different Yeah, if you are, you know, just
at the moment, looking to lose weight and you're not
getting back into the cycling at the moment, then the
(21:09):
first thing to do is have a look at how
can I just clean up my diet a little bit?
Am I a late night snacker? Could I replace things
like full fat milk with skim milk? Could I change
my breakfast put some more protein in that? And is
there ways that I could just decrease over all the
amount of energy that I'm having. Because what happens for
(21:30):
a lot of us as we age, we find, especially
menute in particular, we eat the same right throughout our lives.
Things don't really change, but we slowly creep our weight
creeps up, and a lot of that is to do
with the fact that we are just starting to lose
muscle mass. So when you get back into your training,
especially cycling great for your legs, you know that will
(21:51):
help with that. You could potentially start putting a few
sit ups and push ups and squats into your day
as well. But really the biggest thing I'd say is
if you spend the next few weeks just really looking
into nutrition, you will have a huge amount of difference
in you'll get rid of your frustration with weight loss.
Just been actually talking to a guy that I train
(22:11):
online and he's lost about fifteen kilos now and the
only thing he does is walk and it's yeah, it's
all because he's he's got his mind in the right place,
which is getting his nutrition right.
Speaker 1 (22:23):
Okay, hopefully that was somehow for you, Craig.
Speaker 5 (22:27):
Oh look, that was really yeah, excellent to listen to you.
Speaker 1 (22:30):
Yeah, okay, we better move on.
Speaker 6 (22:32):
Good luck.
Speaker 3 (22:32):
You're not someone who famous that we've heard of eva,
are you?
Speaker 4 (22:35):
Nah?
Speaker 5 (22:36):
Well nah no, We'll let you keep the private mountain
biking mate.
Speaker 3 (22:40):
Okay, I'll start googling guys who could be sixty now
beginning with the name Craig mountain biking.
Speaker 1 (22:46):
Okay, thanks all.
Speaker 4 (22:47):
The best, Craig. I hope you get around Taufa.
Speaker 1 (22:50):
I mean it's a you know, I might do the
Taupo race. How far is that?
Speaker 3 (22:55):
It's you know, it's like for some people it's like
I might do a ten kilometer race. I might do Tapo,
you know, maybe get back into that.
Speaker 4 (23:01):
He's obviously in pretty good shape to be able to
think about getting back into telfo at sixty.
Speaker 3 (23:05):
Yeah, let's take some more hand on a minute. What's
the time, Oh, yeah, we're good, twenty seven minutes to five.
You got your questions for Alex Flint about you know,
getting in shape. You feel good, maybe you're cycling, you're running,
you're swimming, whatever, but you're maybe not liking what you
look in the mirror. Got any questions, give us a call,
anything else that's related.
Speaker 1 (23:21):
You're welcome. Julie.
Speaker 6 (23:23):
Hello, Hello, I've got a question.
Speaker 7 (23:27):
I just want to know if what I'm doing is sustainable.
I'm in my seventies and I've stopped a lot of
physical activity because of joint pain. But I've been doing
the sixteen to eight diet, like sixteen hour fast at
night into the morning and eight hours in that window
you can eat. So I have started that, and I
(23:48):
at eleven o'clock, I'll have a masculine salad greater carrot, tomato,
boiled egg or boiled chicken with no fat. And during
the day I can have snacks a raw nuts, banana, yogurt,
mandarines and dinners similar, or I can have hot food
like pumpkin, kuma, broccoli more steak repression. I'm not hungry,
(24:10):
so basically I've kind of cut out carbos, but I
get them from Broccolian things and no refined sugar. And
I've lost four kilos are just over three weeks, and
my knees feels so much better. So the sixteen to
eight REGIMEE is that sustainable?
Speaker 4 (24:29):
Hi, Julie, I just want to say congratulations on losing
some weight and figuring out the way forward. That's absolutely
fantastic and I'm glad you needs are feeling better. The
sixteen eight is just one type of what we call
fasting or time restricted to eating, which largely is not magic.
What it's actually doing is just hopefully providing you with
some structure where you're actually going to eat less in
(24:51):
the day because there's a long period of the day
where you're not allowed to eat. So what you put
inside that time that your window of eating really is
is just as important as if if you were going
to eat over the fall sort of sixteen or twelve
or fourteen hours, if you were to eat a normal
sort of breakfast, lunch dinner style regime. Being seventy female,
(25:16):
one of the most important things for you is making
sure that you get enough protein in so making sure
that I'm not sure if you're vegetarian or not, but
using things like fish, chicken, eggs tofu is a great one.
Even considering some protein replacement style yogurts, dairy is really important.
At least twice a day.
Speaker 7 (25:37):
We really need to make sure you have yo every
wouldn't own them in that time. I can eat and
I'm always got fish and it's kind of cooked in
lemon juice and water, and it's the salt pepper's or
no salt, just pepper and or boiled chicken. I take
the fat off and that's quite nice, chopped up.
Speaker 6 (25:56):
If your.
Speaker 4 (25:58):
Yeah, so it sounds look it sounds duly like you're
covering your bases where you've got lots of vegetables in there.
Perhaps think about a little bit of fruit with your snacks.
Speaker 7 (26:07):
You got some good bananas and mandarines. About three mandarines today.
Speaker 1 (26:11):
Hey, Julie, I mean this in a fun way. You
sound insufferably healthy. Most people have been listening going, oh,
she steams a chicken.
Speaker 7 (26:21):
I have been very active my whole life. I've got
a little dog and I take her full walks. But
when you get older, your weight just sort of creeps
up if you're sedentary.
Speaker 4 (26:30):
Yeah, look, Julie, it's fantastic what you're doing. The amount
of food that you've got there, If that's making you
lose weight, then you're definitely in what what's called a
calorie deficit, which is the reason why we do lose weight.
You could spread that out, that same amount of food
out over the whole day, or you could have it
in an eating window, and as long as that's the
total amount of food that you have, it will still
(26:50):
help you lose weight.
Speaker 1 (26:51):
What's what's your guilty pleasure, Julie?
Speaker 3 (26:54):
Do you have Do you like sticking your getting stuck
into fish and chips once every.
Speaker 7 (27:00):
I've got no gul better so that makes me sick
dark chocolate percent because that. But I make sure I
just have one square day and I break it up before.
Speaker 1 (27:13):
Julie, you're amazing. You're making us all feel guilty.
Speaker 4 (27:17):
Good on you, Julie. Look, if it's sustainable and you
feel you're not hungry, you've got plenty of energy. You
can get out with the dogs with your dog, your
knees aren't sore, and you feel like you're you know,
you're not getting cravy and tired and then good on
your keep.
Speaker 7 (27:30):
Actually I feel really good. But what I want to
know is before kilo and just over three weeks? Is
that a but much or should I.
Speaker 4 (27:43):
Julie, that's actually a really good point. It's a it's
a really interesting question. So when you first lose weight,
quite a lot of the weight you lose will actually
be water. It won't be body fat. So sometimes it's
hard to put it put an absolute figure on it.
But the first one to two kilograms that you lose,
especially if that happens very quickly, like withinside, the first
(28:04):
sort of to five days, that is often water loss.
So what you'll find, yeah, you do drink.
Speaker 7 (28:11):
About three liters of water a day.
Speaker 4 (28:13):
Yeah, so what you'll find is just to start with that,
you your weight loss will be a lot quicker and
then it'll slow down. But half kilo a week that's
gold standard weight loss over the long term.
Speaker 1 (28:24):
Hey, great, great call, Julian. Nice to hear from you.
I sometimes think callers like Julie, they almost for other people.
Speaker 3 (28:31):
Are just going I'm so far away from that. I
just want to know whether I need to cut a
couple of biscuits out of my die.
Speaker 4 (28:36):
Yeah, And to be honest, for most of us, that's
where we need to start, like go being really strict.
It's actually one of the things you know, coming in
too hot is the way that I sort of think
about it. You know, I'm going to change this, and
I'm going to change that, and I'm going to have
this structure. Really, what you've got to say to yourself
is can I see myself doing this for the rest
of my life? And if you can't and you have
(28:58):
no plan B, you're just going to go back to
where you started. So for some of us, quick motivation,
quick motivation and quick weight loss go hand in hand,
so we can get ourselves really rolling and feeling great
about it. But it is so common that we lose
the same three to five kilos over and over and
over again because we lose it and then we put
it back on, lose it, put it back on because
(29:19):
we're on this merry go round of doing things too hard.
Speaker 1 (29:22):
I think that's it.
Speaker 3 (29:23):
We cant to spend a lot of time just talking
about how to avoid that merry go around. But tell
you what, we will take a quick break and we
be back in a moment with Alex Flint. He's a
fitness coach and founder of body Talk. That's t O
r que talk as in physics, not as in change,
which is what I do. God if I could lose
money just through talk and I'd be thin.
Speaker 1 (29:41):
As a pun Ah. We'll be back in a mile.
It's twenty to five. Sorry, I was let me cross.
Speaker 8 (29:55):
I'm tim did Oh, well, there we That was a
bit of a contrast and listening to a bit of
genist I said to my producer, come.
Speaker 1 (30:03):
On with a bit of music. I was thinking something
of the little a bit more energy on that one.
But there we go. I'm with Alex Flint.
Speaker 3 (30:08):
We're talking about you know, Ricky Gervaise, He's doing all
the exercise, but he wasn't losing weight. Talking about dart
and complimenting it, and how you actually address getting to
look as good as maybe your feeling because of the exercise.
I did. I love this text. Julie's depressing me A
whole line of dark chocolate for me. I thought, was
that good? But she was chopping one square up into four?
(30:28):
What's kind of funny? But anyway, hey, let's take some
more calls. John, hang on a second, w is that
button there we go.
Speaker 1 (30:35):
John.
Speaker 6 (30:35):
Hello, Yeah, hi guys, and just the way it over weight.
But I am so a nimble I can't do up
my shoelaces getting in and out of the car. As
the drama if I fell on the floor to get
back on my feet again, big, big drama. Is there
some exercise plan that I could take that, you know.
Speaker 1 (31:00):
Of becoming more nimble?
Speaker 6 (31:02):
Yeah?
Speaker 4 (31:03):
Yeah, absolutely, on there's some great ones out there. How
good are you with old Google? If you get on
and search?
Speaker 6 (31:12):
I do that number one, But I don't have a
lot of faith in that because it's good for balance,
and balance isn't really my problem.
Speaker 4 (31:21):
Right, Yeah, So the first thing I was actually going
to suggest you have a look at Nimble. It's a
great it's a great program. The first thing, sorry.
Speaker 3 (31:31):
That Yeah, sorry, you go, you go, Alex, You've got
the floor.
Speaker 4 (31:37):
John. The first thing I would say to you is
how much are you out walking each day?
Speaker 6 (31:44):
I try to, but yeah, not as much as I should. Yeah.
Speaker 1 (31:47):
Do you mean you physically try or you mean to
do it but you just don't just don't, Okay.
Speaker 4 (31:55):
Yeah, So that, honestly, it sounds simple, but just getting
your brain to have some crossover with your legs and
getting out and locomoting yourself. That's the first thing you
need to do is just start getting out and moving.
And you know, if you're doing zero at the moment,
don't over commit. Start with ten to twelve minutes. It
might be around the garden, it might be up the block,
it really doesn't matter. The next thing that you need
to do is just start to use a little a
(32:17):
few body weight exercise and really simple ones, getting up
and down out of a chair. Maybe some steps so
if you've got some stairs you can walk up and
down those, and then some simple push ups. In terms
of a program, there's so many out there. Nimble is
great for balance, but just in terms of feeling like
you can start to move again, I really would suggest
(32:38):
that you get walking and you just start with some
really simple stuff like some daily squats and steps and
push ups.
Speaker 3 (32:43):
Does that sound insuitably the right thing that you really
we You called up because you were hoping to be
told you need to get moving.
Speaker 6 (32:50):
Yeah, I see tai Chi advertised. Would that be a
good one to do?
Speaker 4 (32:55):
Yep, that would be absolutely fantastic. John, such a great movement,
and yeah, and over time you can get into more
energetic style tie chee. It's actually it's a fantastic suggestion.
You've answered your own question, John.
Speaker 1 (33:08):
Yeah, I think John, it does sound to me.
Speaker 3 (33:10):
I don't know you're the expert, Alex, but I'm hearing
from John that you a resistance to just getting outside
your front door and walking and you want to do
things all in the same spot inside comfort.
Speaker 1 (33:21):
Is that part of it? When really I think Alex
would say, be good if you went for a walk.
Speaker 6 (33:26):
Oh yeah, yeah, I can get out more and go
for more walks. And a question about that number pain.
Is it something you'd expect to do for the rest
of your life.
Speaker 4 (33:36):
I think it's one of those things. You know. Balance
as we get older really does get challenged, and a
lot of that is just because of coordination and the
way that our brain sort of obviously ages. So it
is something that you should really think to incorporate. But
you can do your own balance exercises, like literally trying
to stand on one leg while you brush your teeth.
Being able to balance on one leg for thirty seconds
(33:58):
has got fantastic longevity.
Speaker 1 (34:01):
Not on a wet floor, by the way, Not on
a wet.
Speaker 4 (34:03):
Floor, keep your shoes on, do it on the carpet.
Speaker 1 (34:05):
Yeah.
Speaker 3 (34:05):
Actually, because I and I think we recognize this in
all of us, that we sort of have an inkling.
He mentioned, you know, about walking, and he wasn't and
I think he knew. It was almost like I got
the feeling that part of John's call was almost, Okay,
if this guy tells me to walk, then maybe I
need to you know what I mean, you sort of
know the answer intuitively, You've got to get moving.
Speaker 4 (34:26):
Yeah. Yeah, it's one of those things sometimes just having
a little bit of structure and making your mind up
is all you need and not over committing, you know.
Speaker 1 (34:32):
The one that did.
Speaker 3 (34:33):
One of the examples that reminds me to keep moving
is Art Jelly, the former coach of John Walker.
Speaker 1 (34:38):
What is he now? He's one hundred and.
Speaker 3 (34:40):
Three Yeah, and he still he says, I think he
walks three or four kilometers pretty much daily.
Speaker 1 (34:47):
He does a bunch of squats.
Speaker 3 (34:49):
I don't get the numbers wrong, but far out man,
he's he looks about seventy three.
Speaker 4 (34:55):
I think there's one really important point that probably underpins that,
and it's the reason why you were exercising. So one
of the big things that we're doing is we're exercising
for vanity sake, it's to lose weight, or it's you know,
to change the way we look that connection. The purpose
really isn't there underneath, but if we can find a
way that instead, we're sort of almost exploring our bodies.
(35:19):
We're seeing what we're capable of. We're enjoying the journey
of getting a little bit stronger, or being able to
walk a second time around the block, or perhaps you know,
we're going to join into a fun run or a
walk race or something like that, and we're actually we're
really engaging in what we're doing, and we're getting some
self satisfaction out of the actual activities that we're doing.
It's such a different it's such a different thing.
Speaker 3 (35:39):
Just before we go to the break, somebody to text,
and I think it's worth mentioning this. They just said,
don't underestimate the value of a good night's sleep as well,
and making sure you're getting on the top of that.
Speaker 4 (35:48):
Yeah, I was hoping we'd actually get to that. So
sleep and stress two of the biggest factors in people
not losing weight, and so thank you very much for
bringing that up. So without sleep, we tend to have
crazy hunger hormones, so we eat a lot more when
we're tired. We also are less likely to exercise, have
lower energy, and so those things together can you cause
(36:12):
some cataclysmic things for our weight. But it's really interesting
when it comes to stress and sleep. The two biggest
things that they do is increase our hunger, and we're
you know, we're just not going to make the same
healthy choices that we could.
Speaker 3 (36:25):
Okay, good, good advice. Right, take we've got time to take. See,
we've got time to take another core perhaps, and we've
got plenty of texts to get into as well.
Speaker 1 (36:33):
We're with Alex Flint. By the way, if you miss
any of the hours.
Speaker 3 (36:35):
And think, oh that sounded really interesting. It's been a
fascinating hour, then don't forget. You can go and check
out our podcast news Talks, he Beat at Coded and
is just look for the Weekend Collective and we generally
load each hour up within a very short time after
each hour is concluded. But of course you always want
to wait till after six because we've got another grade
hour coming up with Amanda Morale for Smart Money shortly,
(36:56):
but it is coming up to ten minutes to five.
Speaker 1 (36:58):
Newstalk seed B.
Speaker 3 (36:59):
It's news talk, said B with Tim Beverage. This is
the health of My guest is Alex Flint. He's a
coach and founder body Talk Fitness. Of course, am I
saying all over the place at the moment. He has
a few texts before we wrap it up. I'm in
fifty five, work too much, eat too much bad stuff,
fare to say, I'm a best and unfit, too embarrassed
(37:19):
to ring in, but really want to change sounds nap,
but I just don't know where to start.
Speaker 1 (37:24):
Alex.
Speaker 3 (37:25):
When you say ninety five percent of food, what are
the immediate changes?
Speaker 1 (37:30):
I can make now.
Speaker 4 (37:34):
Great question without knowing obviously what you are doing at
the moment. The first thing I would say is, look
at structuring three square meals a day. I know it
sounds boring, but look at focusing on having a really
good breakfast, a really good lunch, and a really good dinner.
What goes into that. It should be around about a
fist size of palm size worth a protein, so that
(37:55):
might be eggs in the morning, it might be a
protein smoothie with some protein powder in it. A lunchtime,
that might be some chicken or tuna, something like that.
And with dinner. You know, we have the standard ones.
We need to have lots and lots of vegetables in
our day and a couple of bits of fruit. And
then once we've got those things sorted out, so we
spread those over breakfast, lunch, and dinner. We can have
(38:15):
a few other bits and pieces. But that's probably the
biggest thing. Is if you are someone who you know
you snack a lot, you need to really improve those
first sort of first order things, which are breakfast, lunch, dinner.
Speaker 3 (38:26):
Here's another one here, hi, Tim and Alex. A great
show is always don't underestimate sleep. There's another one. Sleep
great for recovering when you're in bed, there's no fridge.
Find people to train with. It's great to hear your experience.
It's also great for mental health. And oh look, thanks
to Alex for helping me reach on my pebs and
lifting a combined way of six point nine tons this week.
(38:46):
Come and join us at body Talk.
Speaker 1 (38:47):
Thanks Tony. Oh there we go.
Speaker 4 (38:49):
Oh you're a good man, Tony flag in the gym.
He's amazing, Tony. He's lost an absolute truckload await and
turned around a lot of health issues and he'd probably
be one that's a great proponent for the fact that
actually having great people around you, and he's one of them. Yeah,
but he's got a great community. Part of that community,
they egg each other on and there's some amazing results.
Speaker 1 (39:09):
Yeah. And what would I mean, We've got about a
minute or so to go. What be the key to
someone like that? Does it?
Speaker 3 (39:15):
I mean, obviously he's exercising and eating, but from an
exercise we're losing weight point of view. From what I
guess you're saying is that's mainly based around the diet.
Speaker 4 (39:24):
Yeah. I think probably if we just use Tony as
an example, he's realized from the word go that both
are important. The exercise is something which he needed to
do for his health, and the nutrition was going to
help him with his weight loss and also his health.
So putting the two together is the most important thing
we do and setting some goals. He's someone who has
been very goal orientated the whole time.
Speaker 3 (39:44):
Another one from Gene says, can an eighty four year
old woman you lose weight? Can older people lose weight?
Speaker 4 (39:49):
Absolutely? We can all lose weight. It's just a case
of being I think probably realistic with how quickly we
do that. And addressing and the things that we can
do rather than what we can't do. So, you know,
getting in whatever activity you can during the day, whether
that's you know, Tai chee like we talked about earlier,
it might be walking, or it might be if you
can go to the gym, and also just cleaning up
(40:10):
a little bit. What we're eating.
Speaker 3 (40:12):
Excellent, and well, one quick one, what are your thoughts
about We've got about thirty seconds. Thoughts on protein bars
and shakes as way of getting protein.
Speaker 1 (40:19):
We don't have time to make meals.
Speaker 4 (40:20):
It's a good question. I sort of consider them airport foods,
so real foods are the thing that we really should
focus on. But if it's the only way you're going
to get your protein in, protein shakes and protein bars
will tick the box.
Speaker 1 (40:33):
Okay, just be careful, don't add them on top of
what you're eating. Okay. Anyway, Look, that's as much we've
got time for a where Thanks so much to Alex Flint.
We'll be back with Amanda in just for more from
the weekend collective.
Speaker 3 (40:47):
Listen live to News Talk SEDB weekends from three pm,
or follow the podcast on iHeartRadio.
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