[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself - A Healthy Shift

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:05):
Shift work can be brutal, but it doesn't have to
be.
Welcome to A Healthy Shift.
My name is Roger Sutherland,certified Nutritionist, veteran
Law Enforcement Officer and 24-7Shift Worker for almost four
decades.
Through this podcast, I aim toeducate shift workers using
evidence-based methods to notonly survive the rigours of

(00:28):
shift work but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of a
Healthy Shift podcast.
Today is another guest episodeand the guest is my well, I'm

(00:50):
going to call him my coach andalso has become quite a good
friend as well, and that's JackHallows.
And we've had Jack on thepodcast before, but today's
going to be something a bitdifferent.
We're just going to basicallychew the fat.
We're just going to chat andtalk about different things, and
in that chat I don't want tomake it too structured.

(01:12):
I didn't want it to bestructured with.
Here's the question give me ananswer.
Here's the question.
I literally just wanted to makeit something that we could just
chat and chat at length andjust talk about different things
and as they came up and you'llhear, some fantastic stuff,
actually came up with some greatstrategies.
As I expected with Jack, it'salways a good chat and I think,

(01:36):
well, let's just get into it,let's have a listen to it.
And here is Jack Hallows.
Welcome back to a Healthy Shiftpodcast, jack Hallows.
How are you, jack?

Speaker 2 (01:44):
Raj, I'm doing well, man.
Thanks for having having meback.
Thanks for having me while I'msick as well.
I'm sorry if I sound a littlebit nasally and stuff to
everyone.

Speaker 1 (01:50):
Like, just just pretend that I'm not, like yeah
if I remember correctly, jack,I've got a feeling that you
might have even been sick lasttime as well, when we had you on
the podcast, which is not agood sign.
But let's talk about that thatyeah.

Speaker 2 (02:04):
Yeah, let's jump into it Probably, though, because,
yeah, as you were saying to mejust before, like when we just
came on, because I think thelast podcast we did was like the
other side of winter last year.
So we're just coming intoAustralian winter now.
I think it was the other sideof winter and I do.
I get these terrible sinusinfections.
I like they just don't go away.
They just stay with me formonths.
So I'm on this antibiotic atthe moment.

(02:25):
I can't remember what it is,but, like you know, it's going
to be good when your doctor saysto you look, it's the strongest
thing I can actually give you.
So good luck.

Speaker 1 (02:32):
Oh God, I was just like sweet.

Speaker 2 (02:34):
I was like send me.

Speaker 1 (02:42):
And then it makes you feel goddamn awful to make sure
you take it all the way to theend.
Jack, tell us who you are.
I mean, I know who you are,obviously, and we'll talk about
that.
Jack has been pretty muchcoaching me for the last.
Well, we're in phase eight now,so we can almost say six, eight
to 48, can't we really?

(03:02):
48 weeks, pretty much yeah yeah,so it's nearly been 12 months
that I've been following on.
Now I started doing your well.
It started off as a three-dayespresso program and then I
handed you for an extra day andI've actually made that a extra
day.
It's just my day and all I dois shuffle my days around and

(03:23):
actually do it.
Now I'm pumped up and doingthat, but I want to talk about
that a little bit later on.
But tell me who you are, whereyou've come from and what your
background is as well.
You've got quite a social mediafollowing now, which has
developed your business really,really well.
Go ahead.

Speaker 2 (03:41):
Yeah, man, so the TLDR version for I.
Some people might know who I am, some people don't, but yeah,
my name is jack hallows.
I'm a former face-to-facepersonal trainer.
I now solely coach online,which was a decision that I made
just before our last podcast.
I think it's now been about 12months since I've been solely
online, which has been one ofthe best decisions I've ever
made.
Um, and, yeah, I coach men andwomen around the world because I

(04:04):
, when I first got into trainingabout nine, 10 years ago, what
are we now 2025.
Yeah, probably about 10 yearsago.
Um, I fell for every trick inthe book.
Like I literally was doingevery fad diet, every fad
training program.
I was taking every goddamnsupplement under the sun.
Like you know and my, myparents will attest to this at
the time, you know I wasn'treally working.
I was in uni, so you know theywere still paying me an

(04:25):
allowance back when I was like19 years old and I was spending
that entire allowance on likeshitty supplements that weren't
doing anything.
I was, you know, buying everyprogram I could.
I was digesting all thisYouTube content and, like, I got
shredded man, like I was solean I was ripped, but then I
developed an eating disorder outthe back of it because I had no
idea what I was doing and Ijust kept pushing, and pushing,
and pushing and it was thisgrind set kind of mindset, you

(04:48):
know, like just keep working,keep working harder.
And um, I realized to myself, Iwas like you know, this is
something that I feel like a lotof people probably go through,
and, um, I, I sort of wanted tobe an intervention for that, if
I could.
And I knew I was never going tobe smart enough or patient
enough to go to uni and dopsychology and then go and
specialize in eating disordersand all that sort of stuff.
I was like that's not me andI'm probably not, to be honest,

(05:10):
I'm probably not mentally stableenough for that.
So I was like what's the nextbest thing I can do is?
Well, I love fitness, I lovetraining, I love all this sort
of stuff and I love figuring outthe kind of quote unquote right
way for someone to do thisstuff and be in great shape
while having longevity andsustain their results and their
transformations.
So why not get into fitness andbe the intervention before

(05:31):
people need therapy and try andget people down the right road.
So for me it's always been abouthow can I take people and help
them build muscle, get stronger,lose body fat, transform their
body but continue doing this forthe rest of their life and find
other things that they enjoy infitness.
Because most people come to mebeing like Jack, I want to build
my glutes, or Jack, I want toget abs, or Jack, I want to look

(05:52):
.
It's always Jack, I want this,I want X muscle to look ABC way
Right and it's like cool, I lovethat.
But like what else can weuncover along your fitness
journey that has you doing thisfor the rest of your life?
So, obviously, some stuff we'regoing to talk about for
yourself.
You know, there's the healthside of things as the
performance side of things whichI think gets forgotten a lot in
fitness these days.
There's the longevity side ofthings and there's also, just on

(06:15):
a day-to-day basis, waking upand being able to feel confident
and assured in your own skin.
And I think I'm going to saysomething potentially
controversial here, but like,for me it's like it's not about
the body positivity movementwhich has obviously taken social
media by storm at the moment,but it is about taking that idea
of kind of like being able tolove the skin you're in, and a

(06:36):
big part of that is being ableto look at yourself in the
mirror and go, oh, yeah, okay,like the first thing you did
when we got on here, you startflexing your biceps at me.
You're like, look at this andI'm like, yeah, man, show that
off.
Like you said to me, you'relike I'm 60 years old, I'm
flexing my biceps and stuff andit's like you know, when I was

(06:59):
growing up, I remember, like youknow, my, my grandparents, for
example, are, like you know,these able but fairly frail
older people right In theirsixties.
And now it's amazing to be ableto see people you know I have
you're you're probably currentlythat you're currently my only
client who's who's 60, but I'vehad a lot of clients in their
sixties and seventies, evenearly eighties, who have been

(07:19):
resistance training since mylike my career's coming on eight
, eight and a half years at thispoint and just seeing people be
able to lift weights for life.
So I guess that wasn't a TLDRversion in the end, but that's
effectively what I do is I helppeople take aesthetic goals and
body comp goals and be able toapply all those things to the
rest of their life, so that theycan actually live a life that

(07:40):
fulfills them essentially, Ilove that.

Speaker 1 (07:42):
I think one of the most underestimate.
Without any doubt whatsoever,one of the most underestimated
things about resistance trainingis the confidence it gives you
outside of the gym in the restof your life.
Now, we spoke about this on thelast podcast and I know myself

(08:02):
and I've got a few clients thatare the same.
A lot of shift workers are notinto the resistance training.
They just don't see it asrelevant.
It breaks my heart to see howsimple it can be to turn things
around and start to fall in lovewith it.
Some clients that I've got havefallen out of love with
resistance training.

(08:22):
They want, you know, oh, I'vegot to go to the gym, and they
see it as a chore.
No, go and find something thatyou really enjoy doing.
Oh, really, yeah, go for a walk.
Keep it simple, give it a breakuntil all of a sudden, you're
wanting to do that.
You really want to do it.
What about Pilates or yoga ordoing something like that?
Now, you and I would look atthat and go yeah, yeah, but we

(08:50):
know they'll be back in time,they will come back.
You've just got to be patientwith yourself until you can come
back to it.
Now, I started with you, I had abit of a journey and through
COVID and that, I let myself go,as everybody did at the time,
because no one wanted to trainat home, and it was horrible and
plus I live in Melbourne, so ofcourse we were locked down
longer than anybody else.
I think it was brutal, but Icame out of that well overweight

(09:13):
I would say well overweight andI saw a picture of myself on
stage delivering a seminar onlyprobably 12 months ago and I was
horrified.
Personally, that was me, and Iknow I shouldn't, because I was
feeling good in myself, but Iknew that I had to turn it
around.
Well, anyway, I think 18 monthsago I actually gave up alcohol

(09:35):
and I haven't touched it since.
I first of January 2024 and youknow, an addict can always tell
you the exact date they stopped, can't they?
Yeah, yeah yeah always tell you.
If someone says, oh, a couple ofmonths ago, you know it's
bullshit and they're still going, but if they can tell you the
exact date, I can tell you theyhave actually given it away.
Right, and I'm going to tellyou the exact date.

(09:56):
It was a New Year's resolution,so they do work.
I gave up alcohol and itchanged my life full stop, right
, and I know it's helped mysleep and we all know we can go
down this line and talk aboutsleep and things like that as to
the importance of it, becausepeople don't realise.
But I think just chipping awayand starting with you and just

(10:21):
having that visual, this is theprogram.
I don't have to think.
I think coaches need coaches.
Do you agree with that?
Coaches have coaches.
I'd agree with that.
Yeah.

Speaker 2 (10:31):
You've got your own.
The best decision I ever madein my life was having Coach Mark
Carroll as my coach for fouryears.
Yeah.

Speaker 1 (10:35):
I agree with that.
And I went through Mark's genpop and also through his art of
reverse dieting, which gave methe passion for the nutrition
side of it.
So I learned how to structure afat loss phase, how to
structure it.
I mean, the man's a geniusright in that area, yeah, yeah,
and it's indisputable that heliterally can structure fat loss

(11:00):
phases to help you to get towhere you want to get to, which
I did.
I lost significant weight.
I was down to 77 kilos at onestage.
When I look back at it, Ithought, god, I was like a
strong rep skeleton.

Speaker 2 (11:10):
I looked awful but, you know, I remember the.
I remember the transformationphoto.
I actually saw yourtransformation photos on his
profile before I even knew whoyou were oh, and then it was
like um, I think we spoke forthe first time maybe two years
ago or something like that, andthen I was looking at you and I
was like why are you so familiar?
I was like what the?
And then you're like I'm apoliceman in Melbourne.
I was like I've never got introuble in Melbourne.

Speaker 1 (11:32):
I was like, what the heck am I doing?
And I was like, oh, there yougo.

Speaker 2 (11:34):
Like gen pop transformations.

Speaker 1 (11:38):
Yeah, yeah, yeah, I've seen you that, because that
actually got me in a bit oftrouble, but anyway, that's the
thing and it was the dad bodthing and all the rest of it.
So we went through all of thatand I think if anybody wants to
go to Mark Carroll's profile andjust hit the gen pop one, I'm
the first one, or I'm first onthe profile so people can see
that.
Anyway, starting training andchipping away, where do you see

(12:03):
the fitness industry today inrelation to like?
There's so much misinformationout there and I know you are
excellent on your social media.
If no one's following you I'llput the links in afterwards, but
where do you see it at themoment?
It's just a dumpster fire,isn't it?
Social media?

Speaker 2 (12:21):
uh, as a whole it can be, yeah, but I so it's hard
because you've got to talk aboutthe actual fitness industry and
then kind of fitness industryadjacent, right, and it's kind
of like I think it's.
I was having this conversationwith um louisa uh, who obviously
we both know I filmed a youtubevideo with her in in january
and we were talking about thisin regards to like the.
She's a neuroscientist, like inthe, the neuro space as well,

(12:44):
and it's very much like all ofthese industries exist separate
to the influences that kind ofinterject into them.
They kind of invade the space.
So there's a lot of people outthere who'd call me an
influencer, right, just simplybecause I have a large following
on social media and.
I don't get offended when peoplecall me that, because I'm like
you know what?
I have almost 200,000 followers.
That makes me look like aninfluencer.

(13:08):
Realistically, I see myself asa coach with influence, but
these are all just words, right?
It's really what you deliverinto the space defines what you
are and what you do, and there'sa lot of like.
There's just a lot of peoplewho train and they get
semi-decent results and theyjust put stuff out there because
it's like it's what worked forthem.
And this is what I fell into thetrap of when I first started
training is that I'd watch allthese guys and girls and I'd be

(13:28):
like, okay, well, they're in anincredible shape.
So therefore, they clearly knowwhat they're talking about, but
they don't.
They know how to take theprinciples that work and apply
it to their own individualcontext.
And this is why I've alwaysliked the saying just because
you can do something yourselfdoesn't mean you could do it
with other people, right, andit's that kind of like directive

(13:50):
there.
So you would see this in shiftwork, right, you might have
somebody who's like really,really good at managing their
own time and managing theirability to, you know, train
while on night shift and allthis sort of stuff, and then
they give other people the sameadvice that works for them and
you're like, actually, this isreally destructive behavior,
like all these things thatyou're doing are just
compensatory to be able to getthrough and you're going to
crash and burn in six months andthen, unfortunately, you're

(14:12):
going to heal from that and allthe people who you've told to do
these other things they'regoing to crash and burn three
months later and you're notgoing to be there to pick up the
pieces because you've now movedon to the next thing and it's
the same in the fitness space asa whole.
It's like you know you, you seeit with a carnivore diet at the
moment.
Right, it's kind of like PaulSaladino.
He comes out with this book andhe writes all this stuff on the
carnivore diet and then twoyears later he's getting his

(14:33):
bloods done and he's like, oh,actually it's.
It's really bad for me.
My bloods have come back reallybad.
I've got to have carbs, I can'tjust live off meat.
But you've now got all thesepeople who have bought his book
in the last two years who nowit's a delayed reaction for them
.
They're going to get the exactsame thing, but it's maybe going
to be 12 months down the lineand they're maybe going to sit
there and go.

(14:53):
Oh well, paul's a sellout nowbecause I believe in this
carnivore stuff and it's workingfor me and it's like he was,
but like he's got money andresources and all that sort of
stuff to get ahead of it and fixhimself.
Like you know sorry, sandrafrom down the road who barely
has enough for a gym membershipand stuff like you're going to
be screwed.
You know, and that's theproblem with the fitness

(15:18):
industry is that it's notactually the industry itself.
That's that bad, like Iactually think, compared to when
I started training people, theoverall knowledge that the
general coach has is actuallyalmost too much for what it is
that they should be doing I seecoaches looking at things like
blood work and all that sort ofstuff and I'm like you shouldn't
know this.

Speaker 1 (15:33):
Even though you know it.

Speaker 2 (15:36):
You shouldn't be dealing in that stuff.
We're obviously going to talk abit about stuff like that later
because we're going to have ananecdotal conversation about our
own experiences.
But I have clients who sitthere and they're like can you
look at my bloods?
And I'm like why I'm a coach,like you know.
It's like I can tell you what,like a good testosterone ranges
and stuff, but I can't sit thereand tell you like medically,
this is what you need to bedoing and all that sort of stuff

(16:04):
.
But unfortunately it's theinfluencers and it's the younger
kind of lifters coming throughwho they have this incredible
sense of Dunning-Kruger wherethey're just like I've been
lifting for a year and now Iknow all this sort of stuff and
it's like, oh sorry, but youdon't really.
So to kind of answer the mainquestion, I think the industry
as a whole is moving in theright direction overall.
I think, as a generalized kindof answer the main question, I
think the industry as a whole ismoving in the right direction

(16:25):
overall.
I think.
I think as a generalized kindof statement.
But I think unfortunately theindustry adjacent is not and
they're finding more and moreoutrageous ways to get clicks
and to get views and to be heardin an ever-growing kind of
sphere.
Because, let's face it, there'sa lot of money in fitness,
there's a lot of money in healthcoaching and there's even more

(16:47):
money in just speaking inabsolutes and getting people to
pay you for things that reallyyou have no idea what you're
talking about, but you're verygood at marketing.
Yeah, so I think that's theproblem.

Speaker 1 (16:57):
I think the crazy thing is as well is these people
are creating problems thatdon't exist and then selling the
solution for it, which is whatI see all the time.
I'll put it on the table rightnow.
I think the carnivore diet,without any doubt whatsoever, is
the most dangerous dietaryadvice that they can possibly
give anywhere anyone.

(17:18):
So if anyone's listening tothis and you're doing pure
carnivore, I'd be quite worriedlong term, yeah and look, but
again, that's the thing.

Speaker 2 (17:29):
And long term is the key here, right, because it's
like there are certainautoimmune diseases and certain
mental health conditions wherethe research is actually kind of
positive for stripping backsomeone's diet and really just
getting them to eat meats, fatsand salts for a little while to
help the system balance, right.
But it's like anything.
It's like the keto diet Um,don't quote me on this, but I'm

(17:50):
pretty sure the keto diet wasdeveloped for epilepsy Correct.
And it's like in children.
It's like, yeah, there you go.
And it's like, oh shit, okay,well, no-transcript eating is

(18:13):
protein.
That's not ketogenesis.
So it's like the whole point ofthe diet is to put you into
ketogenesis and then you'reeating a shit ton of protein
that gets converted into glucoseanyway, so then you're not even
doing that.
It's like, um, and that's thething, man.
It's like long, all of thesediets, they come from somewhere.
And it's like.
It's like anabolic steroids,right, most anabolic steroids

(18:33):
were compounds that have eitherbeen proven to help with some
kind of condition down the roador were trialed for that
condition and maybe didn't workand then had other properties
that were then bastardized andadopted by by bodybuilders to be
like, oh, it gets me jacked, um, but it's like, again, this
wasn't a long-term solution forthe medical condition.
So if you haven't even got themedical condition, this isn't a

(18:55):
long-term solution for youeither.
Like, um, yeah, so I?
I think that's that is theproblem, um, and, as you said,
they're creating problems thatdon't necessarily like.
So, on the other, cortisol face.
Cortisol face what I haven'theard.
That one that's a good one.
Oh so it was this woman andshe's like, um, when my diet was
set up to give me like highcortisol, and she was like I'm

(19:18):
really puffy and stuff.
And then she's like and then Idid this, this and this and I
got rid of cortisol face.
I'm looking at it, it I'm likeyou just lost 15 pounds.
You think you just have lessface fat, that's it.
You just have a jawline.
Now, that's it.
I had a coach.

Speaker 1 (19:32):
He had a coach who was quite well-known I like to
think he was quite well-knownand very good at what he did and
I was shift working and he wassmashing me in the gym.
Smashing me I'd be coming homefrom night shift and being
smashed in the gym.
And he told me that the reasonwhy I wasn't responding was
because I had adrenal fatigue.

(19:52):
And he still talks aboutadrenal fatigue today and the
evidence is blatantly clear nowthat there is no such thing as
adrenal fatigue.
You get tired.
There is no such thing asadrenal fatigue.
You get tired.
And the more I've learnt now,jack, particularly around this
circadian disruption andtraining and we'll talk about

(20:12):
that in another whole context,maybe on your podcast.
But when it comes to shiftworkers with circadian
disruption, you are alreadystressed, your body is already
stressed and if you starttraining a stressed body, all
you do is elevate more problems.
You just keep that cortisolincrease which inhibits fat loss

(20:33):
, which impacts on sleep, whichcauses so many issues that I've
learned around about this now.
That is causing so manyproblems, and I think one of the
biggest problems that we seetoday as well is what Jenny did
doesn't mean it's going to workfor you and just because Jenny
went carnivore or she went tothe keto diet and she lost three

(20:57):
or four kilos.
You know, and I know that'sright you lost water, that's
what you lost, and as soon asyou eat that back, that's what
you lost and as soon as you eatthat back, that's what you're
getting back.
People are so fixated with thescale instead of how they feel,
and I want to talk about how Ifeel now, compared.
Now, as I said, I'm 60 yearsold, right?
So, um, and I'm very proud ofmyself with where I'm actually

(21:22):
at with my health and fitness.
I stay on top of I'm proud ofyou too by the way.
Thanks, mark.
I stay on top of everything,right?
I do all my tests, everything,everything.
Whatever it's got to be done, Ido.
But I know and understand theimportance of resistance
training for everybody and it'sso important.
And we talk about Louisa.

(21:43):
There's two things that Louisatalks about and we're talking
about Louisa Nicola, to thosethat are not sure but Louisa
talks about two things.
As far as for longevity, it'smovement exercise.
We have to do exercise forlongevity Over the top of
everything she talks about.
What I love about her as wellis how much she talks about
creatine for the brain and ofcourse, we have a lot of

(22:10):
emerging evidence aroundcreatine for our shift working
community as well, which isgreat.
But I chipped away and Iremember and if anybody's
looking for somewhere to startwith training, start going once
a week and just walk into a gymand get the feel for it and then
go and see a coach and get aprogram that you can work with,
because I think walking into thegym with confidence and I walk

(22:31):
into the gym now and I've got tobe honest with you and I'll say
this on this podcast today Iwalked into the gym today and I
thought I was pretty freakinggood today.
I walked in, I walked straightover to the bench.
I set the bench up exactly howI wanted it, grabbed the weights
that I wanted, put them on thefloor, sat down, opened the app
on the phone Right, this is whatI'm doing.

(22:51):
First, bang I knew that becauseI'd already checked that in the
car walked in, sat down and in60 minutes I was out of the gym
having trained, buckled becausethat program that you've just
given me for a Wednesday isfrigging brutal.
But I felt so good andconfident because I've done
something.
Did I lose weight in the gymtoday?
No, did I lose weight over thelast week or two in the gym?

(23:14):
Oh well, who knows?
Probably not Not fromresistance training, that's for
sure.
But it's given me a whole worldof confidence in so many areas
and it clears you up and makesyou feel good, doesn't it?

Speaker 2 (23:26):
of confidence in so many areas, and it clears you up
and makes you feel good,doesn't it?
Oh, for sure, and I actuallyheard Chris Williamson talking
about this with.
Alex Hormozy, I think it was.
It was either Hormozy or it wasdefinitely Hormozy a few months
back and he said the coolestpart about going to the gym is
that naturally it is a game ofdelayed gratification, yep, but
you also get instantgratification in the session
because you can see what yourdelayed gratification is going

(23:47):
to bring you.
So when you're training, whathappens?
When you lift weights, you pumpblood into the way, into the
muscle, so you get a quoteunquote pump.
And what happens when you havea pump?
You look sick, you know.
You sit there and you go oh myGod, like I look like that, what
the hell.
And it's like if you keepconsistently going to the gym
like so for you on your, yourshoulders and arms, day cause
guys, rog did hound me.

(24:07):
He was like day four.
He's like do not give meanything other than shoulders
and arms.

Speaker 1 (24:14):
I want to.

Speaker 2 (24:15):
I want to wear a singlet and I want to look
jacked and I was like done Um.
So on that day you go in andyou get a big shoulders and arm
pump.
You wear a singlet, like.
You look at yourself and you'relike oh wow, if I, if I
continue coming for the nextthree to six months and I keep
my nutrition in a good place andI'm consistent with my training
, that's what I might look likebefore I start lifting.

(24:36):
And then imagine what I'm goingto look like when I start
lifting.
And then imagine in six monthswhat I'm going to look like
before I start.
Oh wow, like something.
So you get this preview of likewhat it is that you could look
like in six months if you'reconsistent and you keep going.
And that in itself just adds tothat confidence because it's
like, oh damn, like.
That's me, like let's go, let'sgo, let's do this but jack.

Speaker 1 (24:59):
I compare myself to people my age who are struggling
to get on and off and and youcan't help yourself when I walk
into a supermarket, I feel a lotyounger than I am, without any
doubt whatsoever, and I wanderaround a shopping centre and
things like that, and I look atpeople around and I think I've
retired and I think I feel soyoung to have retired.

(25:23):
Have I made a mistake?
And then I remember I've done40 years in the cops, right, so
it's a lot more than anybodyelse.
Right Now I'm 60.
But it's the training thatgives you the confidence,
without any doubt.
I don't know what it is, butyou just get this sense of
accomplishment that you'reaccomplished, you're doing

(25:43):
something, and it's not about,oh, you've got to walk around in
a string of singlets sucking onprotein shakes.
It's just about what it does toyour body in releasing all
those beautiful endorphins thatrun through us and get us
feeling really good.
Now I just want to talk about18 months ago.
I had my bloods done.

(26:04):
I got my testosterone checked,and you and I have had this
discussion in the background,but I got my bloods checked
because I stay on top.
I get my bloods done every sixmonths anyway.
Being a shift worker, I thinkevery shift worker should have
their blood checked every sixmonths anyway, because it's an
early warning sign of issues.
So I've always done that.
So that's my first tip.

(26:25):
But I had my testosteronechecked.
The doctor said, well, justhave a look at it.
And it was okay.
It wasn't outstanding, but whatyou'd expect for someone who
was, you know, 58, 59.
But my last 12 months ofcontinual training, four days a
week and I've sent you the oldand the new, so you've seen the

(26:47):
numbers In 18 months mytestosterone has gone through
the roof, right, and when I saythrough the roof, my doctor
looked at it because I was.
I'm not going to deny it.
I had the conversation with himaround TRT, that's what it was.
Because I thought, no, I'mgoing to go really crazy here.

(27:07):
And I thought, okay, I want tohave a chat with him about TRT.
And he said well, we're notdoing anything until I've tested
your bloods.
He tested my bloods and hestarted laughing at me when I
went and saw him and I said what?
And he goes you, okay, that'sprobably not so good for me.
And he goes no, this isexcellent.
And I went no, how am I goingto get jacked now Like I want to

(27:29):
get totally out.
I want to be off the planetstrong, right, this is not good.
What am I doing?
We've all been there.
We've all been there.
We've all been there, wait aminute.
And then I thought, hang on.
Because my son and I have hadthis conversation around TRT,
you know, because he's alwayschasing the pumps and wants to

(27:49):
be big and strong.
Admittedly, my son just walksinto a gym and looks at a weight
and just bulges, you know, likehe just gains muscle, like it's
going out of fashion, whichannoys me.
But yeah, in my situation I'mthinking, oh, this is no good,
what am I doing here?
I can't get the TRT.
I can't get TRT.
And he's saying, rog, just keepworking.

(28:10):
And do you know what?
That's the key.
Just keep working, just keepgoing.
Because if you keep your dietand your sleep, you know
everyone says, oh, how do youget big?
You know how do you improveyour testosterone, your own?
It's pretty simple, mate gooddiet, as in, just whole foods
and just good diet, no specialdiet, just just enjoy everything
.
80, 80, 20, um, nail your sleep.

(28:31):
And I've got a a whole newtheory around sleep.
For shift workers in particular,I think the seven to nine hour
recommendation is wrong.
Um, and it's the myth.
I know I'm going againstscience here, but I think we're
talking about shift workers.
It creates disordered behaviorsfrom people, so that's my take
on that.

(28:51):
But get your sleep rightConsistent bedtime, consistent
wake up time and train, notridiculously.
Just go four days a week Well,it used to be three, but it's
now four, with a singlet on thefourth day, brian.
But we go in and we do that, wego in and we do that and I just
love it.
But the benefit that I'mgetting out of that internally

(29:15):
with my blood cholesterol, withtaking the vitamin D, getting
the strength, getting everything, my bloods are just a fantastic
panel of bloods now and thatmakes me really proud, after 40
years of shift work, to be in aposition to actually be like
that.
Because I know a lot of peoplethat have only shift work for a

(29:35):
very short period of time, thatare a buckled mess.
A buckled mess and it seemssuch a long way back, doesn't it
, for people you must get.

Speaker 2 (29:45):
Clients come to you and you look at them and you
think if only you really knewjust how long it's going to take
yeah, for sure, and I think youknow, like I remember even, um,
when we saw each other at cleanhealth last year so that would
have been april last year, sojust over a year ago, right and
um, I remember then like howstressed you were and like how

(30:06):
you know, frustrated andstressed you were about
situations that have been goingon in the background for a
couple of months.
And, like you know, I think thebiggest thing is you just said
there is like training Again, itdoesn't need to be five, six
days a week, it just needs to beenough whereby you can, you
basically you treat the gym as asafe space.
You know, you go into the gymand you leave all the shit

(30:26):
outside and you come in, you putyour headphones on and you just
commit to your first exercise.
Yep, and whatever your firstexercise is like, even if your
first exercise is a calf raise,who cares?
Like commit to your firstexercise because once you've
done the first exercise, you'lldo the rest, you'll stay great,
you know, and and that's it.
And it's like you.
Obviously, as you said before,when you train, you release
those endorphins, so you've gotthat dopamine rush.

(30:48):
You're going to feel reallygood.
Not only that, you're going tofeel like you've done something
that benefits you todaypositively, health-wise.
And then, alongside thatroutine like this is what people
don't realize is generally, howoften do you go into a training
session and you go to yourselfWow, sweet, I've earned a
McDonald's, let's go get thatLike?

Speaker 1 (31:04):
very infrequently right, it doesn't happen.

Speaker 2 (31:06):
You come out of a training session and you go shit
, where's my protein, myanabolic window?
Oh my God, even though, eventhough, like, we all know the
anabolic windows at the moment,but everyone goes protein, okay,
what do I pair with protein?
Uh, good, carbs.
What do I do here?
Like, I'm going to, I'm goingto make this food and I'm going
to have that.
I'm going to have this fordinner and then, yeah, okay, at
the weekend you might let yourhair down a little bit and have
a pizza or something for dinner.
But cool, like, again, you knowyou, you've done the like,

(31:33):
using the word you've earned.
You know this, this nice thingover the weekend, but like,
having this is going to beoffset by what you're doing
during the week, rather thanbeing someone who just sits on
your ass all day and then stillhas the pizza anyway, you know.
So it's like you know, and mypoint with that is that, since
you yourself have been followingthis very structured routine,
you know, you've been saying tome in our, in our text
conversations and stuff like, oh, my diet's been so much better

(31:55):
lately, or I really managed toget my sleep in because I want
to go to the gym earlier, I wantto get my steps in earlier.
I want to do it and I want toget that done.
And then it was like you know,oh, you know what Like I
remember the other week, likeyou'd had a bad, we'd had a
conversation about something and, um, you know, you were like,
but you know what?
Like I'll text you in a bit,I'm going to the gym.
And you went to the gym.

(32:15):
You came back and you're likeman, I feel better now, my
head's clearer.
Like, like, I'm ready to attackthis, I've got my next steps.
And it's like and that's whattraining does for people it
keeps this thread of consistencyeven when life is quite
tumultuous.
It's like, if you've got thistraining program, that you can
progress.
You're always doing somethingpositive for yourself and then
these other aspects start tofall in.
So you're right when you talkabout testosterone.

(32:36):
Um, I actually did an experimenton myself for two years.
I did a two year experiment.
So, um, for those of you whodon't know my story, I was I
talked to the beginning I had aneating disorder when I was
younger.
Um, and I actually had a littleperiod a couple of years ago
where I relapsed, which I'venever talked about on social
media, never talked about on apodcast or anything, but it's
very relevant to thisconversation A little relapse.

(32:57):
It wasn't for very long, it wasa relapse of a couple of weeks.
I was very stressed, I was in avery bad place and I went and
got my bloods done afterwardsbecause any kind of eating
disorder behavior.
You know, I was always like Ineed to stay on top of my health
, I need to make sure that I'mnot damaging myself.
So when I was right of mindagain, I went and got my bloods

(33:22):
done.
I got like a ECG done on myheart, I got all these other
tests done and everything and Iwas like, okay, everything looks
, quote, unquote, sound.
But I was, like you know, forme at the time, 25, 26 year old
male, I was like my test isn'tlow, but like that could be so
much better, like that could beso much higher.
So what I did was I went awayand I spent, you know, know, the
next sort of six months lookinginto natural ways to boost
testosterone and I was like,cool, I'm now starting to feel a
little bit better in myself.

(33:42):
I'm gonna go and I'm gonna givethis a go, right, I'm gonna try
this sort of stuff out and I did, and a lot and none of this was
around giving up processedfoods or not microwaving things
or not having my phone in myback pocket or anything like
that.
It was was literally I'm goingto commit to regular sleep and
wake times.
Like you said and that was aconversation you and I had I was
going to commit to at leastseven hours of sleep a night.

(34:02):
Obviously, in the middle ofthis, I gave up face-to-face PT
so I didn't have to get up asearly, which helped as well.
I could have more routinizedsort of stuff.
And then, when it came tostress management and work, I
was like, okay, well, I need toput some things into place here.
And then, on top of that,finally, I was like all right
supplementation that we knowactually works.
So for me, this is again, thisis speaking from anecdote, this
is just what I take.
I'm not saying this is going towork for everyone, but I was

(34:24):
like all right zinc, shown to bereally good for male
reproductive health and also forimmune system, which we know
mine clearly sucks.
Obviously, fish oil unrelated,but um, obviously fish oil
unrelated, but I was like greatsupplement.
Always good to have the omega3s.
I don't eat that much fattyfish, so I'm happy to take that.
Um, I then.
So I was taking ashwagandha ontop of that because it helps me,
anecdotally, to fall asleep.
I was cycling on and off thatevery like 30 days or so.

(34:47):
Good, um.
And then on top of that I wastaking vitamin d, because, as we
all know, vitamin d very good,especially in the winter.
Um, so that was my littleexperiment and my testosterone
went from.
It was 21 nanomoles orsomething like that, my my total
uh, back a couple of years ago.
I then had my test done inNovember and my test was up to
27.8, um, which was a hugeincrease.

(35:09):
Um, and then I was like youknow.
And then in February I was, Iwas like no-transcript,
everything, I was like bingo.
And then my test was up againto 29.2 at that point.
And all these things that Ichanged were just positive

(35:30):
lifestyle changes, with asupplementary keyword routine
alongside that with thesupplements.
And, as you said, dietary-wise,it was just consistency.
It was consistent whole foods.
The last six months for dinner,every night that I eat dinner
by myself, I literally have thesame thing and it's some form of
lean meat, generally steak witha salad bowl, beetroot avocado

(35:54):
and a little bit of speltsourdough and that's it every
night.
Consistency consistency breedsresults.
So, yeah, when it comes to allthat sort of stuff, it's like
none of those are revolutionarybehaviors, they're all just.
And they all started with megoing okay.
Well, my training at the momentwas actually too much.
I was training six days a week.
I was pushing too hard, I wastoo obsessed with how I looked,
so I pulled all that back and Iwent.

(36:16):
I'm going to train with a lowvolume approach, four or five
days a week, depending on howbusy my week is, and I'm going
to start having fun with mytraining again.
I'm going to just do five, sixmovements and I'm just going to
try and get strong and I'm goingto eat a bit more food and I'm
going to have fun with it again.
Um, you know, and that that madea world of difference and it's
like you're now seeing the exactsame thing.
That was one of the things thatyou said to me.

(36:37):
You're like I just want toenjoy training again.
Man, obviously that was thethought process of how can we
best use this as an experimentto see what would work for shift
workers who are really busy aswell.
Correct, and referencing it toyour previous context of when
you were really in the trencheswould this have worked for you,
or would this have worked foryou, or would this have been too
much sort of thing?
And straight away, you know you, you said to me you're like

(36:58):
okay, yeah, sweet, this works.
Now how do I have more fun withthis?
Um, you know, and that's howwe've now been able to get and
that's doing all your steps,you're still going and playing
pickleball every week.

(37:19):
You're still very active inyour own life.
It's like it's an hour out ofyour day.
If that, three days, four daysa week, in order to now have
these massive benefits that havethen kind of snowballed out of
it, and it's really cool to see.

Speaker 1 (37:32):
Yeah, thank you, because I think it's something
that's really important that weunderstand that if somebody
followed me around and said I'mgoing to do exactly what you do,
they would not be able to do itright and a lot of people would
not be able to do it because Ihave it's like an onion.
You know, you keep putting thelayers on it, you keep building

(37:53):
and building, and this is where,when clients come to us as
coaches, to start off with, Ithink they want to know and
they're all standing therewaiting at the letterbox for the
magic pill to arrive that allthe fat falls off and they get
jacked.
I want to be toned, right, Iwant to be toned, but anyway
Don't get me started.

(38:14):
Yeah, I know, I know I want tobe toned.
Know, I want to be toned,everyone wants to be toned.
But you've got to lose the fatoff the muscle.
That's what tones you.

Speaker 2 (38:20):
But anyway gotta have muscle in the first place
that's the thing you gotta havemuscle to tone in the first
place.
That's what people don'tunderstand.
It's like people come inthrough the door like I want to
be toned and I'm like build somemuscle.

Speaker 1 (38:30):
Then and how do we build muscle?
Jack, how do we build muscle?

Speaker 2 (38:34):
uh, well, according to social media, um, we actually
uh just photosynthesize newtissue, uh, when we imagine the
carnivore diet working.
So that's how that's how itworks we lift weights, guys.

Speaker 1 (38:45):
We lift weights we lift weights and we eat food,
real food.
We eat real food, and that's,that's can we dive into that
actually.
Yes, can we?

Speaker 2 (38:53):
dive into that a little bit sorry very tangential
sort of thing.
So this is something that Iactually want to talk about a
little bit, because everyone'sscared of food right for what.
Everyone is scared of eatingmore yep, yeah and like so,
exactly as you said that wholefoods need to be a staple, like
you know, for for the listeners,because, like you know, at the
end of the day we're kind of, Iguess, talking like a coach to

(39:15):
client here, right, so for you,they're probably going to
resonate more with your side ofthis than what I eat in a day,
because I'm the robotic coachwho's in the fitness industry.
Guys, I still like pastries,okay.
Um like what, what are somego-to you know for you, what are
some go-to foods that you youhave found have been really
beneficial for you on this kindof like body recomposition

(39:36):
journey?
And like it doesn't have to bemeals, but like what are some
go-to things that you've beenenjoying?
And even if it's stuff that youlook at and you're like, yeah,
the science behind this ispretty big as well, or whether
it's just personal preference,like what are some things that
you've been implementing?

Speaker 1 (39:48):
a lot of meals, I, absolutely, I love this question
.
Thank you, because I think oneof the keys for a lot of people
and a lot of people can't do it,but I think if you get a set
breakfast that you really enjoy,stick with that.
And if you've got a set lunchthat you really enjoy, stick
with that and just mix up yourdinners, because if you can
crush your breakfast and yourlunch and then just give

(40:11):
yourself some variety for dinnernot be obsessed so every day I
can tell you this.
Now, jack, every day, forprobably the last, I reckon, 12
months, I get up, I grab threeWheat Bix, I crush them into a
bowl, I put a scoop of chocolateprotein powder in it, I put my
two scoops of creatine in it andI put a couple of tablespoons

(40:32):
of Greek yogurt in.
I stir all that up and I havethat for breakfast every day,
every day, without fail.
Every day I have that.
That's what I train on.
I go to the gym and I feelphenomenal because I've got
those carbs running through thesystem.
And we don't realize fastedversus we can have that

(40:52):
discussion as well fasted versusfuelled.
We're always going to trainbetter fuel.
I don't care what anyone says,whether it's a liquid fuel or
whether it's like what I've done.
So, like what I do with mybreakfast, I make it a priority
to make sure that I've eatenbefore, so I don't go to the gym
until I've eaten.
Now you see me on my socialmedia do my bold brews.

(41:15):
Right, because I get mycaffeine, I get my carbs, I get
that.
I think that's a greatalternative for someone who
doesn't have the time in themorning but needs a grab and go.
We don't train fasted.
It's a waste of time personally, right, you don't train well,
so I have that.
Then for lunches, I always havea sourdough roll and I just put

(41:35):
some cheese in it, some leanprotein and some jalapenos,
because I'm just a jalapeno bean.
And I have that for lunchbecause it's carbs and it's
protein and it's got the fats.
It keeps me satiated allafternoon and I have my couple
of pieces of fruit during theday and when I get to dinner, I

(41:56):
can pretty much have whatever Iwant.
Like, we still go for proteins.
Vegetables we eat a lot ofvegetables.
We never, ever in this house,get takeaway.
We always cook every singletime.
I could not tell you the lasttime we had takeaway, because we
just really enjoy the cookingand doing that.
So we try and mix our salads up, we get our healthy fats, we

(42:18):
get our vegetables, we get ourcolors and we put a lean protein
with it.
We had a lot of fish in thishouse and the chicken fish
chicken.
We try and have red meat maybeonce a week, because that's all
you really should do.
But, redmo, I honestly believeif I could give anyone a really
hot tip around nutrition, it'sto stick with the same breakfast

(42:41):
and same lunch every daybecause it's routine, it's
really easy to stick with andyou know exactly what you're
doing and what you need for itand then just mix your lunches
up and people have got to stopbeing afraid of having a big
breakfast as well.
And I can talk about thechrononutrition side of things

(43:03):
because there's more and moreevidence emerging of the
biological impacts of eatingmore in the mornings compared to
after 3 o'clock.
I've got my own theories on thisthat I'll talk about when we
talk on your podcast about it.
I honestly believe that a lotof us should be eating low GI
from 3 o'clock onwards lower GIand the reason why I say that is

(43:25):
because it stabilises bloodsugar and it also stops us from
craving that sweetness in theevening after.
You know how many times do wehave dinner at 6 o'clock and
then by 7, 8 o'clock, we'relooking for that sweet treat,
that bicky, or you know, thatbit of ice cream or that gelato.

(43:46):
We're all looking for it,whereas if we were to stick with
more low GI foods, itstabilises our blood sugar and
it keeps us more full,particularly for our shift
working community, and I'veactually released a resource on
this on eating low GI if you'regoing into night shift or on
afternoon shift, and thedifference it's made to people

(44:06):
has been enormous, and it's onlymy own theories.

Speaker 2 (44:12):
It makes sense.

Speaker 1 (44:13):
It makes a lot of sense when you lot of sense?
Yeah, it does it.
When you think of it it doesabsolutely make sense.
Well, we should really be any alot of low gi all the time
anyway.
But I just think, eat what youcan in the morning and lunchtime
and then just go later on intoum, go later on into the more
lower gi foods.
Now you know, I've got aresource on it we can go through

(44:34):
.
You know there's all sorts oflow GI foods and you've only got
to Google what's low GI.
You don't have to go oh, it's adiet got to go low.
Just start introducing some lowGI foods and enjoying it.
It doesn't mean you have to haveboiled or steamed chicken with
brown rice and a piece ofsteamed broccoli.
It doesn't mean that at all.
Heaven forbid.

(44:58):
I don't do that, jack.
I don't weigh my food and Idon't track at all right, and I
literally can do it by eye andlook and roughly get an idea and
some days I'm over, some daysI'm under.
It balances itself out over theweek.
I do hit 12 to 14, well,minimum 14,000 steps every day
at the moment and I just enjoyit.
It's my time.
So, in answer to that question,I honestly think that.

(45:22):
Fish and chicken, obviously,and don't be afraid of using
chicken thighs.
Why?
Because they're freakingdelicious, right, they're just
delicious.
Yeah, they've got a bit morefatty on them, but they're
delicious, you know what I mean.
Like you can put them in asandwich, you can put them in a
roll.
You can put some cheese with it, some tomatoes, some lettuce.
You've got a delicious roll.
I think we underestimate thesandwich, the humble sandwich.

(45:45):
I think we underestimate it.
Okay.

Speaker 2 (45:47):
I agree with this.
I agree with this.
Big time I've had debates aboutthis.
I am a sandwich lover sandwichlover.

Speaker 1 (45:59):
I love a good sandwich, yeah.
Yeah, I just think weunderestimate what we can.
You know what the good thingabout a sandwich is.
You can make it to what youlike as to how you like it.
If you want to put tuna andlettuce in it, lock yourself out
like donate that in the lunchroom, but if you want to do that
, go for your, go for your life.
Um, you can put whatever youlike in it.
That makes it nice anddelicious for you as well.
Why we demonize bread and carbsis beyond me.

Speaker 2 (46:21):
It fills you up right , but that's the problem, right?
That's what people don'tunderstand, right?
So this is my theory as towhere all this like carbohydrate
hate came from.
Right, because I understandwhere the like the vitriol
around donuts and pastries andall that sort of stuff comes
from because they are highcalorie foods.
They are very low innutritional density.

(46:43):
Yeah, basically, they tastegreat, but there's a reason that
they taste great, right,whereas bread and all this sort
of stuff and pasta, they do makeyou feel heavy because they
make you feel full, and Igenuinely think that before
people were properly educated onnutrition, this is where a lot
of this comes from and, like youknow, my mom used to say this a
lot like when we first started,cause my mom actually got me

(47:06):
into like tracking calories andnutrition and stuff.
She's the first one to downloadmy fitness now and you know it
was always kind of like yeah,these foods make me feel heavy.
And you hear people say thisall the time.
They're like oh, I can't eatpasta and bread.
I'm so heavy afterwards andit's like you feel heavy because
the carbohydrates are expandingin your stomach and filling you
up.

(47:26):
They're drawing all that waterand that is a good thing.
When you're dieting, peopledon't realize.
It's like you actually want tobe satiated and it's like you
look at the satiety indexpotatoes they came in so high
and like, yeah, when I eat a lotof potatoes, I feel full ass,
but I'm like that's a good thing.
That means I ain't going to behungry for a few hours, which
for me is unheard of, becauseI'm always hungry.

Speaker 1 (47:46):
I am too, I think the other thing, too, is a lot of
people underestimate too Jackthat starchy carbs.
So I think we, and particularlyfor people as we go through not
so much this time of the yearbut we go through the summer,
when you heat and cool potatoheat and cool, pasta heat and
cool rice.

Speaker 2 (48:04):
It's a starchy carb.

Speaker 1 (48:06):
We don't absorb all the calories from it, but it
keeps us full forever.
Right, why do people don't putsome chicken with a cold pasta
salad or with a cold rice salador with you know something like
that?
It's beyond me.
Because it's delicious, right.
People go to the party and theysee the potato salad and they
go, ooh, no mention all thecalories in that Potato.

(48:28):
Ooh, but you only have to havea little bit and it fills you up
.
It's just amazing.
Yeah, yeah.

Speaker 2 (48:35):
Yeah, man, and that's the thing.
But that's that's where peoplearen't.
So this is the thing.
Right, you talk to people.
I imagine you get the samecoaching people, right, you kind
of ask them like what's your,what would you rate your
nutritional knowledge?
Yeah, they'll be like I, fiveout of five, like I track
calories.
It's like okay, cool, well, youknow, did you know this, did
you know that?
And they'll be like no, what?
Like?
sort of thing it's like yeah,it's like exactly these are the

(48:56):
things that people don't realize.
That can be massive gamechangers, you know.
And it's like um, just a reallife example.
For me at the moment, like withsome of my clients, like I find
female clients, especially whenthey diet right, they're on
such low calories comparativelyto say what you or I could diet
on um, because I weigh kilograms.
So therefore I can diet on 24,2,500 calories, but 52 kilo Tina

(49:20):
from down the road or whatevershe's probably going to have to
diet on 14, 1500 calories.
It's just the stark reality ofthe size of human that she is.
Bowel movement regularitybecomes very low.

Speaker 1 (49:32):
Once or twice a week.

Speaker 2 (49:33):
Yep, once or twice a week, exactly.
And it's kind of like that thenimpacts where the scale goes.
It impacts mindset, impacts howyou feel, and it's like you
then start doing a deeper diveand it's like this is the
problem with solely having an ifit fits your macros approach.
It's like, well, what's yourfiber at?
Oh, your fiber is at like seven, eight grams a day because
you're literally just eating.
Okay, we need to fix that.
Let's get that right up.

(49:53):
And it's like, if you're ablanket recommendation,
everyone's going to be different.
I eat way more fiber than thisand I find I can tolerate it.
Some people can't, but I reallylike the 10 to 12 grams per
thousand calories.
If someone's tracking kind ofrecommendation for fiber.
Some people can go as high as20 grams per thousand calories.
Especially vegetarians eat alot of beans, legumes and stuff

(50:17):
Cool.
Especially vegetarians eat alot of beans, legumes and stuff
cool.
If it suits, it suits um, butalso little things, like
pineapple, for example.
People don't realize likepineapple contains an enzyme
believe it's pronouncedbromelain um which helps you
break down protein.
It's like if you have a reallyhigh protein diet and that's
kind of making up a lot of yourcalories because if you're, you
know, 52 kilos, you're probablygoing to be eating 90 to 100
grams of protein a day whiledieting.
That's a fair like that'sprobably a fourth of your

(50:38):
calories for the day.
You need stuff to help breakthat down.
So having a naturally occurringdigestive enzyme, which means
you don't have to go out and buydigestive enzymes and take all
those great, it's going to helpbreak down that protein and make
digestion a little bit easierand it's these little things
that people don't quite get.
But but just to come back tothe, the question to you like,
what I really love about yourapproach there is that, yeah,

(50:59):
okay, you're not tracking, butyou have this very like balanced
, consistent day of eating right.

Speaker 1 (51:04):
So it's like as you said, consistency breeds results
.

Speaker 2 (51:07):
So like this is why things like carnivore actually
work for people to lose body fat, aside from the removing the
calories is you're so limited inwhat you can eat.
It becomes a routine practiceevery single day of what it is
that you're going to eat Samethings with like an OMAD diet.
I would never recommend anybodyto do one meal a day, but the
reason why some people havesuccess with it is, again, they

(51:27):
can't eat that many calories inone meal, but like they
generally eat the same things inthe one meal because they have
things that they look forward toand they have things they want
to tick off.
And it's like if you couldapply that sort of consistency
to your day again.
As you said, same breakfastevery morning I do the same
thing.
My breakfast every morning is asmoked salmon and avocado bagel
that I make at home and I havethat with a black coffee.
And then generally my secondmeal before I train is usually

(51:50):
protein oats, and I just changeup the flavor of the oats and
the flavor of the protein tokeep it interesting.
Sometimes I use dark chocolate,sometimes I don't whatever, but
again it then allows you withthat consistency if you are
someone who tracks as well.
If you eat the same two mealsall the time, you know what they
are.
If you know you've got athousand of your 2200 calories
boxed off for the day in thosetwo meals, you then know dinner

(52:13):
can really be whatever you want,as long as it's within those
numbers.
But you're only actively havingto track one meal per day and
that all of a sudden brings downdecision fatigue.
It brings down issues with thetracking, you're basically
putting yourself in thisposition where you can still
have variety, you can still havebalance.
But to have balance you have toactually have the other side of

(52:34):
the coin as well.
To have balance, you have toactually have the other side of
the, the other side of the coinas well.
So it's like a hundred percentfor me.
I know, if I eat my bagel withsalmon and avocado and stuff and
then I eat my protein oats, Ihave my.
I have the rockabee shakespost-workout at the moment as
well.
Um, if I can't get musclenation go jack 10% off shakes,
um, I'll do that.

(53:00):
Thanks brother, thank you.
Discount code um sponsored byhealthy ship.
Um, yeah, so like I have myprotein shake after that and
then I find I'm not very hungryafter I train I trained before.
We did this podcast as well.
Like I'm generally quite busyin the afternoons, it ties me
through, and then I know fordinner tonight, like I'm
maintaining at the moment Imaintain like 3,500 calories, so
I know tonight you know I'mgoing to have whatever the hell
I want for dinner and it's goingto be fine.
I probably don't even have totrack it because there's no way
I'm going to eat that manycalories in one meal.

(53:22):
So it's like you know, you cankind of take away all the stress
of nutrition just by beingconsistent with what you do and
even having two differentbreakfasts that you like, right.
It's like if you're on yourtraining days, if you want to
have protein oats before youtrain because it's more carby,
and then on days where you don'ttrain, you want to have salmon,

(53:43):
avocado and eggs because youdon't want as many carbs,
because you're not training andyou don't need them as much.
Great, they're probably goingto be similar amounts of
calories.
It's just the fat and carbratios that are slightly
different.
Doesn't matter, it's cool,you've got it in the right way
around.
If you're doing the salmon andeggs on the day you don't train
and the protein notes on the dayyou do for lunch, as you said,
you might then go okay, dayswhere I'm not training, my day's

(54:04):
not broken up as much, sothat's where I'm going to have
my cold pasta or my coldpotatoes, because I've got an
extra hour and a half in the day.
I've kind of got to fillbetween meals.
So I'm going to have somethingthat fills me up a little bit
different.
You might have your, your boldbrew or something like that
after you train, and then havesome fruit with that or
something, some quick digestingcarbs post-workout, and then
again dinners can still cyclethrough whatever the hell you
want, because you've got thecalories left and you don't have

(54:25):
to make as many decisionsthroughout the day, because it's
all kind of boxed and it's like.
That's where I've changed mymind on meal plans.
I used to be very against mealplans.
Now I'm against what I calllike a well, I call it something
different, but it's not rightfor a camera but like I call it
like a rotating meal planbasically.
So like I look at yes, we havea fixed structured first two

(54:46):
meals of the day and then wejust have this like floating
selection where it's like lookat your protein sources, what do
you want?
Okay, on the non-training daysyou have higher fats earlier in
the day, so let's go leanerprotein.
So we've got chicken, turkey,steak and white fish as your
options, and then on yourtraining days you've had higher
carbs earlier, so we can havemore fats, and that works well
too, because we kind of wantsome more fats away from

(55:08):
training.
So let's do that.
And then that's where we canhave chicken thigh, or we can
have salmon, or we can have evena fattier cut of steak if you
want.
Like, god forbid, you treatyourself once in a while, you
know, and it's like you can pickand choose these meals that you
want to make and it's kind oflike that way.
At least you have an idea ofwhat you want to do.
And I find it's like recipecontent on social media has
become so whack, because it'skind of like it's taking all

(55:30):
these whole foods away and it'snow putting all these like
replacement things in.
And I'm like, okay, it's coolto have protein pancakes every
now and then, or to have like a,a wheat bix bowl.
It's like an overnight wheatbix with with sweeteners and
stuff in.
Cool, great, I'm notanti-sweetener, but, like some
of you who are eating this fouror five times a day and
wondering why you're distendedand bloated all the time, it's
like well, how much sweetenerdid you have today?

(55:51):
Oh, you had five diet cokes, youhad a monster ultra and you had
four things.
Okay, cool, let's work on that.
Let's remove that grenade bar,first and foremost because with
all of that other stuff, you'reprobably going to be shitting a
brick tomorrow, um, you know.
So that importance of wholefoods again, and and I think it
all, as you said, comes down tohaving that overly balanced
approach, which I really like.

(56:12):
so, yeah, I can give you, giveyou two a pluses on that one
mate.

Speaker 1 (56:15):
Thank you, I love that.
I've always been pretty muchagainst the evidence and writing
against meal plans because itcreates disorder, but I do think
I'm going to be honest with you.
I'm actually coaching a clientat the moment that I am super
excited, coaching Like she'sgoing to be a jet.

(56:36):
I can see the genetics.
I just know that we're going toturn her into something truly
special.
And she's vegetarian, so I'veactually done a.
She's told me that she's happyto eat the same thing every day
and I said we won't do thatright, so she's on the same
breakfast, same lunch.
It suits her down to the ground.

(56:59):
The one thing that you said outof all of that that you just
said that I want to back into isdecision fatigue, and I think
the evidence supports decisionfatigue so strongly and I mean
so strongly that we get to theend of the day and if you're a
person who tracksretrospectively, it makes it
really, really hard.
Doesn't it Like you come homeand you think, oh, I'm beside

(57:20):
myself, I'm starving, what am Igoing to have?
You eat something and then yougo to put it in your tracker.
If you're that way later on,well then you can't, and then
you're trying to track it andthen you think, oh, screw this,
I can't be bothered, and youdon't.
And this is where people makethe mistake.

(57:40):
I feel that if you just crushyour protein and carbs in the
morning and your protein andcarbs at lunchtime, and then,
and you've got that, you takeall the decision fatigue out of
it.
You know exactly what you'vegot to shop for, you know
exactly what you need.
Like you know, every week yougo and get smoked salmon, you
get a bagel, you get slicedcheese, you get whatever you
want to put in it, that's it.
You don't have to think aboutthat, it's just automatic, jack,
every week, right, and thenyou've got your pro-tool,

(58:02):
whatever you want to do.
When you do that and I thinkthe lesson that people can
definitely take from this isreduce the friction of having to
think right the decisionfatigue.
Literally give yourself thesame breakfast and lunch.
And if you're someone who can'tdo that, yes, you can, yes, you
can, yeah legit, yeah, yes youcan, yes, you can, you fucking

(58:23):
can.
Yeah, you can, because your bodythis is what people don't
understand your body doesn'tknow whether it's having
breakfast cereal at dinner timeor whether it's having it at
breakfast time.
It has no idea.
All it sees is carbohydrates orfats or proteins.
That's all it sees and it justuses them that way.
So just take all that out of it, right, take it all out and

(58:45):
really enjoy your food.
But try and mix it.
And with shift workers.
Now, what I'm doing with themis I'm making sure, but we
generally, with all of myclients, I don't generally talk
about nutrition with them muchat all, and I know that will
surprise you, because there isso many disordered behaviors in

(59:06):
a shift worker's life that onceyou start fixing those
disordered behaviors which isnot their fault, it's just that
they haven't been educated thatway and when you start fixing
their disordered behaviors andstart putting some structure and
some routine in place into thatdisorganized life that they
have, nutrition takes care ofitself, which is just like what

(59:28):
you said about resistancetraining.
No one goes into the gym,doesn't air in the gym and says
well, I'm getting a Big Mac onthe way home because I've earned
that, do that.
Do that because you don't wantto feel like rubbish having a
Big Mac after you've justtrained and looked after your
body, because a lot of peopleknow it's hard work training and
you don't want to undo it witha Big Mac and all the rest of it

(59:50):
.
I'm not demonizing Big Mac.
Yes, I am, I'll demonize theBig Mac, but what I'm saying is
you don't do that.
So, by training and gettingyourself into a routine, you
then want to start looking afteryour body more, don't you?
In every way, and your mentalhealth improves and your
physical health improves andyour stature improves and you
don't end up with all thoseniggles and pains and everything

(01:00:14):
else.
Everything just improves allround.
I hope you're enjoying the show.
If you are, please don't forgetto rate and review once you've
finished.
This helps the show's reachenormously.
And have you got my free e-bookthe Best Way to Eat on Night
Shift?
Well, this is a comprehensiveguide to the overnight fast, why

(01:00:38):
we should fast and how to bestgo about it.
I've even included a fewrecipes to help you.
I've put a link to the ebook inthe show notes.
And are you really strugglingwith shift work and feel like
you're just crawling from oneshift to the next?
Well, I've got you.
If you would like to work withme, I can coach you to thrive,

(01:00:59):
not just survive, whileundertaking the rigours of 24-7
shift work.
I also conduct in-house livehealth and wellbeing seminars
where I will come to yourworkplace and deliver
evidence-based information tohelp your wellbeing team to
reduce unplanned leave andincrease productivity in your
workplace.

(01:01:19):
I've put the links in the shownotes to everything mentioned.
You can find me atahealthyshiftcom or on Instagram
at a underscore healthy,underscore shift.
Now let's get back to the show,going back to yourself with your

(01:01:39):
own test results.
I thought that was reallyinteresting as well.
I remember on our last podcast,you spoke about how and I think
this is important how, whenyou've got your training and
your nutrition right, how muchyour business thrives and you
thrive in your business as well.
Can you just talk about that,how much it's it really helps

(01:02:02):
you to put things more inperspective and why you think
that is yeah.

Speaker 2 (01:02:07):
So it's the old saying, isn't it like how you do
one thing is how you doeverything, and if you start
letting one thing slide, theneverything generally tends to
have a go with it.
And look, I think it's easierfor me to say that as someone
who runs a fitness business,because if my training starts to
go, my nutrition starts to go.
I quite easily start to feel alittle bit of kind of imposter

(01:02:31):
syndrome when I'm then tellingother people to do things.
So you know, for example, if Iwas to sit here and say to you
like, uh, over the next sixmonths I'm just not going to
train, I'm not going to trackany food, I'm not going to do
any cardio, I'm not going to doany steps, I'm just going to
play PlayStation and I'm goingto work, right, I would feel
like an absolute imposter and Iwould feel wrong getting up you
the camera telling people tolift weights If I'm not lifting

(01:02:52):
weights.
I would feel wrong getting infront of the camera and telling
people to track their nutrition.
If I'm eating pizza three timesa day, yeah Right.
So for me, if I start lettingthat slide, everything slides.
But I do believe that it's thesame in a lot of walks of life
and I've had a lot of clientswho I will put them through like

(01:03:14):
a dieting phase or a fat lossphase, um, and they will tell me
things like oh, I got apromotion at work or I've been
working really hard lately andit got recognized and this
happened.
And this happened One of myclients who competed last year
you know she would constantly inher fat loss phase for the like
the comp prep.
She'd come in and I'd be like,like what was the win for this
week?
I always ask my clients for atleast one win per week and a lot

(01:03:36):
of the time people will giveyou when they're dieting, like,
oh, down another kilo, or oh.

Speaker 1 (01:03:39):
I did this.
It's always hyper-reliable.

Speaker 2 (01:03:43):
Yeah, I mean, it's a phallus phase, so it's all right
.
But I encourage people to lookfor outward wins as well.
And this client every weekshe'd come in and it was like
work, win, like, work, win, work, win, work, win, work, win,
work, win.
And I do find that, as you saidbefore, when you're doing all
of this stuff, you're moreconfident, you carry yourself
differently, your posturechanges, your energy changes,

(01:04:03):
your vibe changes, you'resleeping more, you're more
focused, you're more attentiveto things, and so, therefore,
all of that stuff builds upalongside your training.
And if you're seeking progressin one avenue of your life,
chances are you will startseeking progress in other
avenues of your life too and youwill become more of a higher
achiever in other avenues.

(01:04:24):
So, yes, there always has to besome form of give for other
areas to take.
I completely recognize that aswell.
Sometimes you actually willhave to put your own journey on
the back burner to get a workdeadline done for sure.
But again, that's not healthybusiness going well, working,
that's just pushing yourself,burning the candle at both ends.

(01:04:45):
So we were saying before I cameon, you were like how's life?
And I was like my business hasnever been better.
Genuinely.
At the moment I'm the busiestI've ever been.
I did my tax statements for thelast quarter last night and
that was very painful, but thatwas only because my business is
doing very well.
So it's like, yeah, that's nice, but the reason why my business
has been doing so well is thatI had four or five months where

(01:05:07):
I was really putting myselffirst and I was really looking
after myself and my health, mysleep, my fitness, my nutrition.
And the last couple of months,because my business has been
getting busier, I've been likeno, no, I want to make, get more
clients, I want to work harder,I want to push, I want to push,
I want to push and I've almosttaken it too far the other way.
And now I'm sick.
You know my sinuses are cooked.

(01:05:28):
You know we had the event herein Sydney last month and my
chest was cooked after that andlike I haven't been looking
after myself and it's like youknow that business growth is
always delayed from what you didbefore.
So it's like the businessgrowth that I'm experiencing now
is coming from those three orfour months whereby I was
actually looking after myselfand doing the right things by
myself, because I was doingenough of the right stuff Now

(01:05:50):
I'm not doing enough of theright stuff for myself and it's
like I can probably forecastthat maybe July and August are
going to be a little bit morerough business-wise because I
haven't had the energy to now dothose other things, because I
haven't been looking aftermyself in the other avenues of
my life.
So it's like, yeah, I alwaysthink that they do go hand in
hand.
It's just that sometimes, again, there's that delayed
gratification aspects to thesethings.

(01:06:13):
But I do very commonly seeclients especially go through
fat loss phases or go throughsuccessful builds or just get a
result that they feel reallyhappy with, turn around and,
yeah, their dating life improvedor their work life improved or
their sex life overall improved,and these are all things that
are very important.
I ask my clients when you'redieting and all that sort of

(01:06:34):
stuff, has your libido improvedor has it tanked?
Because there's two differentreactions we can get to dieting.
If you get really lean, yourlibido probably tanks, but if
you get lean enough to feel moreconfident and happy in yourself
, you're going to be like wellthrough the roof, exactly
Because a lot of the time peoplethink like reduced libido is
down to like a lack ofattraction to your partner and a
lot of the time, it's actuallya lack of feeling attractive in

(01:06:56):
yourself.
You don't want people to look atyou, you don't want to expose
yourself.
Um, you know, and that's thething it's like.
Oh, you know, people will say,why do influencers always show
off their bodies online?
And it's like, well, because inan actually kind of wholesome
way, these are probably peoplewho at one point in their lives,
were made fun of for how theylooked or for something that

(01:07:18):
they couldn't change.
And now they're very happy andproud with how they look and
it's like, okay, maybe they takeit too far in the way that now
they try and become everyone'sgospel for how to do it
themselves.
But, like, in, in essence,these are just people who got
burned once and now they feelconfident and they're happy in
how they look.
And I don't think we shouldever tear people down for being
proud of how they look.
You know, and it's kind of likeyou cause you never know where

(01:07:40):
that's kind of come from withpeople.
So, um, you know, like myself,it all like for me, I remember,
like being someone who lifts,now, having big, strong legs is
like it's the pinnacleEveryone's like, far out of
jealousy of calves or your quadsor your glutes or whatever.
But when I was younger, when Iwas in like primary school and
high school, genetically Ialways had a bigger lower half
than I did upper body and youknow, at the time I had a lot

(01:08:04):
more body fat because I store alot of body fat in my ass and my
legs.
I'm very lucky in that respectthese days because it means I
have abs all year round, whichagain people are like wow, good
stuff.
But I remember being youngerand everyone making fun of my
legs for how big they were.
And I remember even likesomeone being like I remember
the Ashes cricket was on sorryto anyone who's in America

(01:08:28):
because you have no idea whatcricket is.
It's like Australian and englishbaseball, but more classy.
Yeah, um, yeah, you know.
So the the ashes was on andobviously my family's english um
, and like the english keptgetting lbw that year.
And like I remember someonecoming up to me at school and
being like no wonder they'realways lbw, look at the size of
his freaking legs.
They're like big tree trunkslook at these jiggly things.
Yeah, I'm like I remember beinglike in private in high school
being like, oh, mortified,because I was, everyone else has
got stick legs and stuff.
Um, you know, I was like whydon't I have those?

(01:08:50):
And now that I'm 28 and I lift,I'm like I'm very glad that I
don't have those.
Um, you know, but yeah, backthen that was a thing and it's
like, yeah, we, we've all gotthose insecurities.
But lifting, training andgetting into the gym where
people celebrate all kinds ofbody types, the ability to be
strong, the ability to perform,all these things can be such a
massive confidence boost, whichcomes right back to the first

(01:09:12):
thing that we talked about onthis podcast today, which you
said, is that you feel so muchmore confident in yourself, and
that's not just, oh, I've gotbiceps, as you said.
It's like you're 60 years oldand you don't feel 60.

Speaker 1 (01:09:25):
You feel way younger.

Speaker 2 (01:09:26):
And you go into the store and you look at like older
people struggling to getsomething off the bottom shelf
or the top shelf and you couldjust go over and be like got
that for you, mate, no worries,you know don't worry.
Let me help.
Sort of thing you know, andit's like you've got all that
strength You're not going tohave to worry about.
You know, is it yourgranddaughter that you share on?

Speaker 1 (01:09:48):
your story sometimes Yep.

Speaker 2 (01:09:52):
Yeah, you don't have to worry about picking her up
and playing with her or anythingI run around watching Straight
away.
You're like yeah, you're like Iconventional deadlift more than
you love, let's go.

Speaker 1 (01:10:08):
You know, I got you for reps.

Speaker 2 (01:10:09):
You know it's like yeah, that's right, I've got
next granddaughter.

Speaker 1 (01:10:11):
Yeah, thank you.
So she's 40 weeks tomorrow, soshe is well and truly ready to
go, which is very, very exciting.
And I've got another one comingin August, so I'm going to have
three granddaughters in August,by August.

Speaker 2 (01:10:26):
It's crazy, isn't it?
We're going to get more cardioin your program so you can keep
up with it.
Yeah, I'll be there?

Speaker 1 (01:10:29):
Well, I do, do you know?
It's kind of funny what yousaid there about you know, I was
in the cafe today and I catchup with my friend and we do our
steam and pull.
I go to the gym first, he meetsme afterwards, we do 15 minutes
in the steam room and then wewalk in the pool for an hour.

(01:10:50):
Right, and it's just greattherapy, just walking backwards
and forwards in the you knowhydro pool.
It's like that scene out of Idon't know I can't remember the
movie now Everyone will bescreaming it at us, but anyway,
where the old people are in thepool, anyway, so I'm walking
backwards and forwards in thepool and I go to the cafe and
when I go to stand up, I've beensitting for about an hour and I
go to stand up and I go oh, oneof the girls in there, she's

(01:11:12):
about probably 19,.
She goes oh, rod, you're reallyshowing your age now.
And I went.
That wasn't age.
My coach has destroyed myfrigging legs.
That's what that was.
Right, that's dogs, mate.
That's dogs, I'll see you in thegym and I texted you during the
week and I said to you lastweek.
I said I think I need a deloadphase.
I've absolutely.
My body is in pain from top totoe from training because I do.

(01:11:37):
I go balls to the wall withwhat I'm doing each time and I
do need I get white line fever.
I need to slow it, just slow itdown.
So today I slowed it down andI'm still freaking hurting, but
anyway, no PBs.
But I lifted an elephant today.
No PBs, but I lifted an elephant.
But, yeah, I just love it and Ilook forward to the new phase.

(01:12:00):
But the way you know thatyou're really enjoying your
program and you change it everysix weeks for me, which just
seems to go like a week, right,but I find that it goes so
quickly into the next phasewhich shows how much you're
enjoying it.
And then you get into the nextphase and then all of a sudden
it's new exercises, new way ofdoing the exercises.

(01:12:22):
And I know from talking to MarkMark Carroll, the good thing
about the gym and we spoke aboutthis on the podcast that I did
with him is going into the gymis measurable, and that's what
it is.
It's something that you can gointo and you're either putting
more plates on or you'rechanging the tempo, or you're
just doing something a littlebit differently to get maximum

(01:12:44):
benefit from it, and you canmeasure that over and over and
over again until you'vecompletely lost where you've
come from.
I know what I used to benchpress to what I am now.
And I want to go back and sayabout your videos as well.
You have taught me so much inyour videos, with just technique

(01:13:07):
and cues, and I think I knowyou put these together.
For that reason, just don'tunderestimate the cues that
people are taking from them,because they are excellent.
They are really, really good,especially the little bits of
humour that you chuck in themevery now and again, which is
always good.
And Bass as well, again, whichis always good.

(01:13:29):
But, and Bass as well SebastianOreb with his.
I have always despiseddeadlifting.
I've always despised it.
Ryan, if you dare takedeadlifting out of my program,
I'll come and wrap the bararound your head, ryan, because
I now love.
You got that vision, didn't you?
I did, mate.

Speaker 2 (01:13:48):
Yeah, yeah, yeah, yeah.
Yeah.
I had the vision of you turningme into a kettlebell or
something like that, with thebar sticking out both sides.

Speaker 1 (01:13:53):
Yeah, no, I was just going to bring the barbell and
I'm just going to wrap it aroundyour head and tie it off, but I
, um, I could see me with thoseguns.
I could see it.
I, um, um, I'm.
I followed bass with his um, uh, cues on deadlifting and I've
watched and watched and watched.
I've saved them and I'vewatched them.
It has made such a differenceto my deadlifting.

(01:14:16):
So, when we talk about socialmedia being a dumpster fire,
there's people like yourself andBass that are putting just
quality content that's reallyengaging.
To learn that you don't need todo this, but do this and keep
this cue in mind and do that.
And now I can hear the cuesgoing as I'm doing things, just
loving it, just absolutelyloving the training, um, to the

(01:14:37):
stage where I have to stopmyself.
At my age, I can't be goingevery day.
Um, you've got to give yourselfa chance to recover and I think
this is what people have got tolearn as well, don't they, jack
?
How important rest is as well100%, man.

Speaker 2 (01:14:51):
100%.
You can't perform at your bestwithout rest.
No, you can't.
I like that.
I'm going to coin that yeah,you have to be able to rest and
recover.
And it's not even about, likeeveryone says, oh, rest is, but
the sentiment is right.
You know, at the end of the dayit's like if you go into the

(01:15:16):
gym today and you know like Idid my first training session
for almost five days today sinceI've been sick and I know I'm
going to be pretty sore tomorrowbecause I've been sick and my
system's a little stressed andstuff so if I now went back in
again tomorrow and tried totrain the exact same muscles,
it's not going to work, I'm notgoing to perform anywhere near
as well and the whole point oftraining is progressing right
and it's like you need to beable to rest in order to
progress because you need to goin fresh and okay.

(01:15:37):
Over the weeks, like you said,you needed to deload.
You know this last week.
So I said to you pull back alittle bit, just auto-regulate
that in where you need it,that's fine.
Then we can build back up.
You know.
You know that if you do thatand you pull back just a tiny
little bit that in three weekstime.
Even if you took two stepsbackwards, in three weeks time,
that's three steps forwards, soyou're ahead.
And then by the time you get tothe end of the program, you're

(01:15:58):
going to be even further ahead.
And then we go into the nextphase and you're fresher and
you've taken that step back andyou're good.
Yeah, people need to just knowwhen to pull back.
And it's the same with anything, man, it's like nutrition.
If you're someone who tracksall the time, have little
periods where you don't track asclosely, you know.
If you're someone who does alot of like, you know high
intensity cardio, lots of sprintcardio.
Give yourself an opportunity torest from that.

(01:16:18):
Lots of zone two cardio, maybepull some of that back, like
even steps and stuff.
Man, like I found the other week, I was like oh my god, my
ankles are hurt and I was likeI've been doing a lot more
walking lately because I've beendoing a lot of like uh, I,
whenever I'm coming up withsomething new for content or
business, I like to go for awalk and think it through
without distractions.
I've been doing a lot of thatlately.
The city I was like cool, um.
So, yeah, man, like people justgot to know, I really like the

(01:16:49):
concept of push and pull, months, uh, and weeks and even days,
like you know and for anyone whoknows what it's like, it's not
push as in go in and do chesttricep shoulders, like you know.
It's like you know, know whatavenues to push harder and know
when to pull back on otherthings and and create a balance
for yourself you.
You know, like, as Roger wassaying there, yeah, yeah, I
think that's fantastic.

Speaker 1 (01:17:10):
You're a very good coach, jack.
I really enjoy your programmingand I've loved doing well.
I've been with you.
But the time we get to the endof this phase it will have been
48 weeks.
So we're nearly at a year andit's been exceptional and I've
really, really enjoyed it.

(01:17:30):
And if I went back to where Istarted and I was just sort of
getting going and to where I amtoday, I walk in confidently, I
do what I do and that wasanother thing that I was going
to say about the gym as well Idon't know whether you're a
person that talks to others inthe gym or whether you just want
to go in and just don't want totalk to others.
I'm not a talker in the gym.
I know you'll find that hard tobelieve, but I love to go in
and just get my shit done right,just go in there and just do it

(01:17:52):
.
But it is a club, isn't it?
You do acknowledge and see thesame people, and I think this is
something that was reallyunderestimated through COVID,
that we missed that.
We really, really missed thatjust that being in that
environment of like-mindedpeople.
We're all so isolated.
I think this is what impactedso greatly on a lot of us with

(01:18:14):
mental health Transferring fromonline to online PT from
face-to-face.
I know you enjoy the freedom ofnot having to be in a place.
Do you miss the gym environmentas a PT, talking to people and
taking people through things?

Speaker 2 (01:18:30):
I miss the sessions.
Yeah, I like, I love trainingpeople in person there's nothing
that compares to that.
I really enjoy that and, likeyou know, I have online clients
come to sydney and they ask ifwe could train in person.
Like, absolutely like, come in,let's do a session you know like
awesome, you know it's, it's alot of fun.
But, um, yeah, I mean likethat's.
Why look at high rocks, forexample.
High rocks has grown massivelythe last couple years.

(01:18:53):
Why not because it gets greatresults, not because it breeds
incredible transformations offitness, community, social.
That's it man like.
And that's the thing.
And that is the thing thatpeople don't realize about the
gym.
Everybody thinks, oh, everyonein the gym is really scary,
they're gonna judge me, all thisother shit.
It's like no one cares like noone gives a shit because
everybody's too busy likefocusing on themselves, and not

(01:19:14):
in a narcissistic way, in a oh,I'm going to drop this barbell
on my head if I don't payattention.
Oh, I'm going to drop thisbarbell on my foot if I don't
pay attention.
What weights did I use lastweek?
I don't know.
Oh, my God, who's calling megoal weight?
Like you know, these are thethoughts that are going through
people's heads while they'rethere, and even things like you
know, as I said to you before,everyone who goes in the gym
you're kind of battlingsomething.
While you're there, you knowyou're taking out frustrations,

(01:19:36):
taking out energy, and it's thisnice positive space.
And you know, like most of thebest mates that I have now are
either people that I've metthrough fitness who are either
other coaches and other trainersor just people that I've
trained with once and they werelike you're sound and I'm like
you're sound too, mate, and thenwe're mates, you know, and
that's it, and it's like yeahyou're sound fella no worries,

(01:19:57):
you're sound.

Speaker 1 (01:19:57):
It's sort of like the secret handshake You're sound,
you're sound too.
Yeah, yeah, how it goes.
That's fantastic.
I love it.

Speaker 2 (01:20:14):
That's how we met, wasn't it in the sharps bin?
That's right.

Speaker 1 (01:20:18):
Yeah, hanging out of the sharps bin.
No, all natural, I'm allnatural, I've always been all
natural.
As much as it pisses me offthat I wasn't able to get on the
trt, I'm actually glad becauseI've kept my hair, because
everyone that's on trt losestheir hair anyway, don't they?

Speaker 2 (01:20:34):
so no, actually oh no not true.
Only if you take it to likesuper physiological levels.
So only if you're like actuallyabusing it, yeah, yeah, or if
you are predisposed to goingbald, I guess too.
But like, yeah, I mean, I dojust want to sort of I guess too
.
But like, yeah, I mean I dojust want to sort of say on that
as well, to like anyone who'slistening, like if you are
somebody who struggles with, uh,if you're a guy whose T is

(01:20:57):
really low and you've done a lotof natural stuff and it's not
come back up, um, this can bemany, this many different things
that can affect this.
Not going to go into all ofthem myself because I'm not a
medical doctor, so do not takethis as advice in any terms
other than what I'm saying is togo and see your GP to have
those conversations and let themhandle it.
But if your testosterone isroutinely low, if you're a
female in menopause as well HRTgame changer for a lot of women.

(01:21:21):
It's something I'm so.
My parents are both.
My mom is 57 in just under sixweeks and my dad will be 60 this
year and I'm I'm trying toreally get both of them to do
more looking into their ownbloods and their own levels.
And consider this like I'd lovemy mom to get on hrt.
Yeah, I'd love my dad to get ontrt.
You know, my dad tells me allthe time he's like I'm fatigued,

(01:21:43):
my energy levels are low, likeI don't have the energy to
exercise.
Like you know, sometimes he'llbe like my mental health's just
not good.
And I'm like dad, like when,when you're getting to getting
up to your 60s and he's notexercising, he's not training as
much, he still works, he's likeso I'm like man, like at least
have the conversation is all I'msaying to people like do not be
scared of these things justbecause, like we, we joke about

(01:22:04):
them in a fitnessy way becauseit's funny and you see the bros
on their gear and all that sortof stuff.
But at the end of the day, menand women, your endocrine system
is so important it really isand so if things are imbalanced
in there and you can dosomething about it, be it
naturally or synthetically, withthe guidance of a GP, not just

(01:22:25):
listening to myself on a podcast, that's not what I'm saying.
The guidance of a GP, not justlistening to myself on a podcast
, that's not what I'm saying.
But you know, like, go in andspeak to your GP and have those
conversations, do those tests,cause it could be the best
decision you ever make in yourlife.

Speaker 1 (01:22:34):
I've got a client at the moment that went and started
TRT.
It's literally changed his life.
He absolutely, absolutely lovesit and and he wishes he'd done
it beforehand.
Because we don't realise andyou've made really, really good
points here in relation to, likeyour dad, that he's tired and

(01:22:55):
he hasn't got the go to exerciseand things like that Just have
the conversation around the TRT,get it tested, get it replaced.
And I also think for women aswell, with the HRT super
important, super important thatthey look at it now, because the
evidence has all beencompletely debunked that it's

(01:23:15):
dangerous and it's actually somuch better for them and I don't
understand why, as a female,you'd want to go through that
when you can get the relief fromit as well.
I think that's something thatpeople need to have those
conversations and get on with it.
Yeah, jake, what a chat.
My God.
Look at us.
We're still going an hour and20 minutes in, but what the hell

(01:23:37):
you know?
Thank you so much.
I do really appreciate youcoming on to the podcast today.

Speaker 2 (01:23:43):
My pleasure, bro, just having a general chit-chat
about whatever.

Speaker 1 (01:23:47):
It's always good to chat with you.
It's always good to chat withyou face-to-face, tell people
where they can actually find you.
I'm going to strongly encouragethat people go over and join
the other 200-odd thousand.
How's that grown?
You went from like 15,000 to200,000 in about five minutes.

Speaker 2 (01:24:05):
Yeah, I was at Clean Health last year.
I think I had just over 50 000um.
So yeah, it's the last year.
It's gone a bit mental.
It went from um I went fromlike seven eats to a hundred
thousand in the space of aboutfour weeks.
That's crazy.

Speaker 1 (01:24:20):
It's pretty wild yeah , it is well.
Yeah, but your content deservesthat, jack.
I know I mean that with theutmost sincerity as well,
because the content is qualityfor people, who, anyone who
wants to learn about, um, uh,technique in the gym and what is
good and what is absolutegarbage, and keeping it simple

(01:24:41):
um, I just love it.
And the cues are good.
Um, my exercise folder on myinstagram is full of Jack's
videos to go back to and thingslike that.
So I think that's save them,engage with them, like them,
share them, let people know thatthis sort of stuff's out here,
because it's really importantthat good people get good

(01:25:03):
connections, get people learning, because that's the idea that
we're all here for to get rid ofthe rubbish that's out there
and start teaching people theright things.
Um, well done, jack.
Where can they find you?

Speaker 2 (01:25:15):
uh, just jack hallows , as my name is probably written
in the description somewhere.
Fitness on instagram, and theneverything else can be found
from there coaching, all thatsort of stuff.
Um, I only offer one thing,which is one-to-one online
coaching.
Yep, um, I am gonna put it outthere, like I reckon we do a
little to go along with thispodcast.
When's this episode going out?

Speaker 1 (01:25:35):
um.
What's the date today?

Speaker 2 (01:25:37):
the um well, 28th of may today it's the 28th of may
today.

Speaker 1 (01:25:41):
I would like to try and get it out on the 6th of
june, the 6th, the 6th of june,so friday week, hopefully.
Leave it with me.

Speaker 2 (01:25:48):
I'll try and make a little resource up with the
first phase June, the 6th ofJune, so Friday week, hopefully.
Leave it with me, I'll try andmake a little resource up with
the first phase of thatthree-day espresso program that
anyone?
Who listens to this can go andtry it out themselves.

Speaker 1 (01:25:59):
I think that'd be fantastic If you could just put
a little page together with whatpeople should do for a week
that they can repeat for sixweeks, and then they can come
and talk to you about what to dobeyond there.
I think that's a really goodway of going about it.

Speaker 2 (01:26:13):
You know what Fuck it ?
I'll give them the first two.
They can have the first twophases.
They can have 12 weeks ofprogramming.
They can give it a go and thenthey can go from there.

Speaker 1 (01:26:20):
Okay, you've heard it here.
I'll put the link to it.
Put the link to it.
When we get it all together,I'll email Jack, we'll put a
link to it into the show notesand also put Jack's resources,
his locations, in there for youas well.
Let's do that.
Let's get people.
I can't encourage people enough.
Three days a week at 45 minutesas a shift worker is just so

(01:26:46):
good to fall in love withresistance training and learn
and walking into a gym withpurpose, knowing what your first
exercise is to walk into and gobang right this is what I'm
going to do is the way to go,without any doubt whatsoever,
and I still reckon your videosare good for the app, so we need
to just get that happening.
Make it happen.

Speaker 2 (01:27:05):
All right, make it happen, make it happen.

Speaker 1 (01:27:07):
We want to get it going happening, make it happen,
make it happen.
We already get it going.
I want to shift workersespresso program.
I want to start pushing it inthere.

Speaker 2 (01:27:14):
So there we go.
All right, I'll just drop thaton you.

Speaker 1 (01:27:15):
I'll just drop that on you in there, jack.
I know you're off to the UK topub Anyone listening in the UK
as well, cause I've got quite afew listeners in the UK to the
podcast.
Tell us about your, what you'redoing in, where you're doing it
and what you're actually doing.
Talk about it, jack.

Speaker 2 (01:27:32):
Yeah, august 23rd, myself, dave Marsh and Alex
Gates two friends of mine, greatcoaches as well, as I can't
remember his name.
Alex basically runs a coachingmentorship company with his
business partner, cal.
They're both going to bespeaking on training Essentially
.
So, essentially, these areevents for coaches, but anyone.
So if you are a wannabe coach,if you are someone who enjoys

(01:27:55):
fitness and you're consideringbeing a coach, if you're a
face-to-face personal trainer,if you're a well-established
online coach who's trying togrow your business, these events
are for you.
August 23rd at CrossFit Bath,we're going to be there.
Dave's going to be talkingmuscle mechanics.
Alex is going to be talking uh,check-ins and systems.
I'm going to be talking tosocial media content and
marketing.
Not a hundred percent sure whatCal's going to be talking on

(01:28:16):
just yet, but I believe it'snutrition.
Then, really exciting, london,august 30th Um, we're going to
be speaking.
Have to get the name of theplace.
I'll get.
Get Roger to put it down in theshow notes underneath, um, but
we are going to.
I think it's called the box gymin London.
Uh, again, myself, Dave andAlex.
And, very exciting, we've gotLuke Lehman of muscle nerds
joining us as well.

(01:28:37):
Yeah, yeah, luke's very kindly.
He was in the UK doing aseminar on transformations.
He's uh, he knows Dave verywell and he's keen to come and
have a chat, so he's going to bethere on the 30th in London as
well.
If you want tickets, you canhead to my Instagram links in
bio or I can send the links toRoger and he can chuck them in
there.
But basically if you want tolearn all things about improving
your online coaching business,that's where to come, if you're

(01:28:59):
in the UK.

Speaker 1 (01:29:00):
I agree, and if you want to learn about socials,
definitely follow Jack there.
But if you're a coach in the ukand you're listening, make the
effort.
Bath and london, you've gotthere.
So you've got two dates thatyou can pick.
I know what I'd be picking.
I'd be picking the one whereluke lehman's at, because I
think luke lehman is one of thegods of the industry and has
been for a long time hasn't he?

Speaker 2 (01:29:20):
selfishly?
I'm so excited to hear himspeak.
Oh, I'm so my first timehearing him speak in person.
So I was was like, as soon asDave said, like I think we can
get Luke, I was like what do youmean think?
I was like we're making thishappen.

Speaker 1 (01:29:30):
We'll make it whatever he wants.
We'll buy him a coffee.
We'll buy him a coffee.

Speaker 2 (01:29:33):
He'll go yeah yeah, a bottle of wine or something,
he'll be all right.

Speaker 1 (01:29:44):
Well, it's good because you's always going to be
home.
Not really yeah.

Speaker 2 (01:29:47):
Although.

Speaker 1 (01:29:47):
Liverpool, liverpool, liverpool.
He throws his arms in the air,Liverpool.

Speaker 2 (01:29:54):
Yeah, I'm not going to say too much, just in case
there's any United fans thatlisten to this that make
themselves sad.

Speaker 1 (01:29:59):
But yeah, it's a good season.

Speaker 2 (01:30:00):
Good year to be a Liverpool fan.

Speaker 1 (01:30:02):
It's a good year to be a Liverpool fan with a bit of
the trophy in the cabinet, jack, poor fan with a bit of um with
the trophy in the cabinet, jack.
Thank you again and I will talkto you again, no doubt in the
future.
Appreciate you, bro thank you,and there you have it.
It went a bit longer than whatI anticipated, but then that's
just probably my fault, butanyway, um, I hope you enjoyed
that episode with jack and, asjack has said we're going to, in

(01:30:24):
the show notes I'll put thelinks to him and I'll also put
the links to the first twophases of his espresso program.
For you to try and fall in lovewith training, I've got to tell
you Jack is a great programwriter.
You will really enjoy it.
You can go into the gym with itin hand and you can actually

(01:30:48):
just start and learn how to goabout training as a shift worker
, because it's just so importantfor us to get back into the gym
and training.
I know a lot of it today wastalking about myself and him,
about training and the impactthat it has on our lives, but it
really does have such a massiveimpact.

(01:31:08):
If you've got any value out ofthe podcast, please share it.
Please make sure you go overand give Jack a follow His
content's fantastic and let usknow if you enjoyed the episode
and until the next one, I willtalk to you soon.
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get

(01:31:29):
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.

All Episodes

[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself

Episode Transcript

Popular Podcasts

Cold Case Files: Miami

Dateline NBC

Stuff You Should Know

.css-15opob5{left:0;position:absolute;top:0.8rem;} All Episodes

.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}[257] - Jack Hallows - Coaches in Conversation - Life, Lifting & Looking After Yourself