October 26, 2025 • 10 mins
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:00):
It's crazy what society does to us about feeling
bad about ourselves, feelinginsufficient, and all these
things which are just limitingnonsense.
And you gotta jump in to swim.
So if it doesn't matter whereyou're at right now, whether
you're out of shape, you've gotextra kilos on, I think you
should go and try jiu-jitsu.
(00:20):
Or if you've got a friend whoyou know is a bit out of shape
and you already do jujitsu, getthem there, force them there
because it could just be such abeneficial thing to not only
their physical health, but theirmental health.
SPEAKER_01 (00:33):
Absolutely.
Yeah, so I've um I'm thinkingback to a couple of people I've
trained, uh, not in jujitsu butin the gym over the years who
were who are carrying a lot ofextra weight.
And something that is that is umcommon amongst people who are
carrying a lot of extra bodyweight is they're very strong
because they're because they arecarrying extra load all the
(00:54):
time.
Yeah.
And so what you find is thatthey're the the joints are often
quite robust and they they havegood muscle mass.
You you don't see it, right?
If the person's got if you'vegot a bit of body fat, that
covers right from from outsideview, but the muscle's there.
And so I think what's reallycool about that is that these
people already have a base ofstrength.
Yes.
Right.
(01:15):
And of course, they want to dropthe weight, but the but the base
of strength is there.
Now, if I'm if I'm looking atthat person and I'm and I'm, you
know, and we're trying toadvise, and I'm trying to advise
on what I think the best thebest sort of outcome is, like,
where do you want to be?
Like that black belt that Ispoke about.
I don't think, you know, Iwouldn't advise anyone to get to
(01:35):
that place, right?
If you if you were like, well,what should I do?
It's like, well, yeah, you don'twant to be carrying huge amounts
of body fat.
It is unhealthy, right?
It is placing, it is placingextra load on your body, and
that's extra load on yourorgans.
You know, it's not good for yourhealth.
But that shouldn't limit theactivity that you do, right?
And as JT said, jujitsu couldbecome the catalyst that helps
(01:56):
you establish a healthierlifestyle.
If we're looking at the kind ofbody that moves well on the
mats, yeah, you don't want to beimpeded by having extra mass on
you necessary, right?
You want to have like, I don'tknow, for a better term, like
functional mass.
You want to be carrying enoughmuscle and you want to be able
to move and that kind of thing.
So I definitely think like,yeah, if you're carrying a lot
of body fat, it is good to tryand get rid of some so that you
(02:18):
can perform better.
You can move more, you canaccess more positions.
Um, but I think the the maintakeaway of the of what we're
saying is that like thatshouldn't be the thing that
prohibits you from engaging inthe art.
SPEAKER_00 (02:29):
Yeah, I I think this concept of I'm gonna go do a
totally unrelated thing to getbetter for the main thing is
bullshit.
And we do it all the time.
It's just another form ofprocrastination, right?
Like, like business.
Oh, yeah, I I'll I'll do myemails, but first I need to,
I'll I'm gonna get that newsoftware that reorganizes your
(02:50):
emails so it'll be easier when Ifinally do them.
And then you waste two hourslooking at plans for the better
email organization technology.
It's all bullshit.
Like you really taking that stepunlocks so much forward momentum
in many other ways.
I've seen it over and over againwith people coming into just a
(03:12):
conventional gym to do anything,wouldn't matter if it was weight
loss, get stronger, anything.
The fact the person walkedthrough the door and said, Hey,
I'm here to try and do thisthing is massive.
And just taking the step,there's so much courage and
there's so much value in thatthat you know, if even if you're
someone now who does jujitsu andyou you are a a big human,
(03:37):
taking the steps to improve yourconditioning or improve your
physical fitness, that's uhthat's brave, that's bold.
It's far easier to do that ifyou are not carrying an extra 30
or 40 kilos.
Everything's easier, but it'snot about easy.
Jiu-Jitsu is not easy, nothingin life if it's outside your
comfort zone is easy.
(03:58):
But making the decision andtaking the step is huge.
So, really, what I want to do isjust encourage people.
Like, just encourage people asmuch as possible to take that
step to either start jujitsu ormake that step towards being
healthy or being more active.
No excuses for not.
That's what I'd say.
SPEAKER_01 (04:19):
Should we um is it worth diving into like so you
know, if someone's listening andthey are carrying extra weight
and they want to get rid of itand they're like, yeah, you
know, they want to they want tostart to move towards uh
shifting some of it.
Should we maybe give somepractical kind of measures from
a nutrition point of view andstuff like that?
SPEAKER_00 (04:34):
Or um I'm gonna I'm gonna go more on an activity
perspective because uh I wasreally shocked.
I I was doing research for um, Igave this talk to a bunch of
corporates, and I wanted to goin there and tell them, you all
need to work out three times aweek, blah, blah, blah.
And then I was reading thesestudies about incidental
activity, and it actually showedthat people who walked a certain
(04:58):
amount every day and were moreactive every single day across
the board were healthier thanpeople who worked out three
times a week and didn't do that.
Right.
You know, people who I go to thegym and I work out, but then I
sit my car and I sit at home andI they didn't do much.
And so it was actually reallyshocking to me that um the two
(05:18):
major groups were the people whodid the workouts and then the
people who didn't do theworkouts but were overall more
active, even though it showedthe people who were more active
were not fit to, like they, youknow, their resting heart rate
wasn't as low and they weren'tas strong, they were just as
healthy, if not healthier, andthey were happier.
And so my I was like, oh wow,that really kind of that turned
(05:41):
my mind around because I'vealways been kind of workout
focused, and that's when Istarted to do a lot more walking
this a couple of years ago, andso I am a huge advocate for
people walking, and it sounds itsounds lame because it's not
sexy, it's not like oh just didmy just did my 5k walk around my
block.
No one gives a shit, but it's abig fucking block, it's a big
(06:04):
block, but in terms of whetheryou're walking the dog or
anything like that, I I thinkfor health, um, assigning time
every day to just make yourselfgo walk, whether you listen to a
podcast or you just listen tomusic or you don't listen to
anything, you're just going fora walk.
That is one of the best thingsyou can do to change the health
balance.
SPEAKER_01 (06:25):
Yeah, it's it's been yeah, I I agree, it's been shown
to burn more calories than aworkout.
SPEAKER_00 (06:30):
Yeah.
SPEAKER_01 (06:31):
Yeah, in many ways.
And that's a real simple onethat anyone can do.
Yeah.
And if you are like, hey, well,I'm already doing the workouts
and I'm doing jujitsu, but I'mstill carrying a bit of extra
body weight, add some walks inand it really does make a huge
effect.
I yeah, I remember Luke, youwere saying before, Luke
Tullock, he's been really, he'sreally big on that.
Yeah, and I think he's religiousabout getting 10,000, 15,000
steps a day.
Yep.
And he's just like, no, that islike a non-negotiable for me.
SPEAKER_00 (06:54):
Yeah, and if you don't, and I'm not really into a
whole bunch of wearables, but Iknow it even worked for my
parents who are not really uhthey're not competitive people,
but when my mum and dad actuallyeach got a Fitbit, they're like,
yo, where's your steps today?
My dad was walking around thefreaking living room, gamifies
it.
Yeah, yeah.
It's just because it just bringsit to your attention.
(07:15):
Yeah.
And if you're not thinking aboutit, it's not gonna change.
And, you know, like uh JamesSmith PT, you know, he's always
banging on about you knowcalorie, calorie balance, yeah,
you know, like and it is likethey love the the neat is
another term that gets used forthis, right?
SPEAKER_01 (07:30):
Non-exercise activity thermogenesis, right?
Which is like activity that youdo that's not exercise as such,
but contributes towards youburning calories.
SPEAKER_00 (07:39):
Like I I I don't know if you do this, but I
always love to get like a realsweet park right next to the the
spot, but I hate parking instacked parking lots, right?
I hate it.
Like it, I don't know.
Maybe I watch too many movies, Ijust have these nightmare
scenarios of like parking, youknow, in the Westfield and it
all crumbling down and us allbeing crushed.
(08:00):
Loses the ticket when he's atthe smoothie shop, and then he's
like, Fuck, I lost the ticket.
I can't handle it.
And so it's always been a bit ofa contention uh between myself
and my partner Ola.
She's like, Are you gonna park5Ks away and then we have to
walk all the way to therestaurant, and then I'm sweaty,
and then you know, like, I'mlike, babe, it's good for us.
(08:22):
We need to walk.
So, as much as I love to getthat real sweet spot right next
to wherever, I also will park acouple blocks away to get a very
low-key, easy park and walk itin.
That's a real simple measure.
Yeah, and you just got to add anextra 15 minutes to the thing,
but it's actually not stressful.
(08:43):
Yeah, you know, it's easy tofactor in.
SPEAKER_01 (08:45):
A really good way to use that one if you uh if you
commute to work every day andyou take the bus or the train is
to just get off a stop earlier.
And you just get off a stopearlier and you have whatever it
is, 10, 15, 20 minute walk, bam,that gets you like heaps of
extra steps in without everhaving to do much.
And I mean, look, I I'm I don't,it's been something I've been
thinking about more in recentyears because I don't I used to
(09:07):
get a huge amount of stepsbecause I was coaching all
fucking day down here on the gymfloor.
And then the when I when I movedaway from full-time coaching,
all of a sudden I'm just sittingat a desk all day.
SPEAKER_00 (09:18):
Yeah.
SPEAKER_01 (09:19):
Right.
And I realized, wow, I'mactually just not getting any
activity that's not specificallymy training session.
Um, so I've been thinking aboutthis and I've been playing
around with walking.
I still haven't found aconsistent way to do it that I
that works for me, right?
Um, but it's it's really nice.
Like it's really nice to go fora walk.
Yeah, think about how busy youare, how much shit you got going
(09:40):
through your head.
Well, it's just like to go for20, 30 minutes, whatever, take a
walk, it's like it's meditative,I find it.
SPEAKER_00 (09:48):
Yeah, I no, I'm I'm totally with that.
I I'm someone who struggles withmeditation, but I find just
walking and observing nature andstuff like that, even if I'm in
the heart of the city, yeah.
Just just stuff like that helpsto alleviate the pressure on
your mind.
Um, and it also lowers yourblood pressure.
So if you're someone whostruggles with blood pressure,
walking is is great for that.
It's crazy what society does to us about feeling
bad about ourselves, feelinginsufficient, and all these
things which are just limitingnonsense.
And you gotta jump in to swim.
So if it doesn't matter whereyou're at right now, whether
you're out of shape, you've gotextra kilos on, I think you
should go and try jiu-jitsu.
(00:20):
Or if you've got a friend whoyou know is a bit out of shape
and you already do jujitsu, getthem there, force them there
because it could just be such abeneficial thing to not only
their physical health, but theirmental health.
SPEAKER_01 (00:33):
Absolutely.
Yeah, so I've um I'm thinkingback to a couple of people I've
trained, uh, not in jujitsu butin the gym over the years who
were who are carrying a lot ofextra weight.
And something that is that is umcommon amongst people who are
carrying a lot of extra bodyweight is they're very strong
because they're because they arecarrying extra load all the
(00:54):
time.
Yeah.
And so what you find is thatthey're the the joints are often
quite robust and they they havegood muscle mass.
You you don't see it, right?
If the person's got if you'vegot a bit of body fat, that
covers right from from outsideview, but the muscle's there.
And so I think what's reallycool about that is that these
people already have a base ofstrength.
Yes.
Right.
(01:15):
And of course, they want to dropthe weight, but the but the base
of strength is there.
Now, if I'm if I'm looking atthat person and I'm and I'm, you
know, and we're trying toadvise, and I'm trying to advise
on what I think the best thebest sort of outcome is, like,
where do you want to be?
Like that black belt that Ispoke about.
I don't think, you know, Iwouldn't advise anyone to get to
(01:35):
that place, right?
If you if you were like, well,what should I do?
It's like, well, yeah, you don'twant to be carrying huge amounts
of body fat.
It is unhealthy, right?
It is placing, it is placingextra load on your body, and
that's extra load on yourorgans.
You know, it's not good for yourhealth.
But that shouldn't limit theactivity that you do, right?
And as JT said, jujitsu couldbecome the catalyst that helps
(01:56):
you establish a healthierlifestyle.
If we're looking at the kind ofbody that moves well on the
mats, yeah, you don't want to beimpeded by having extra mass on
you necessary, right?
You want to have like, I don'tknow, for a better term, like
functional mass.
You want to be carrying enoughmuscle and you want to be able
to move and that kind of thing.
So I definitely think like,yeah, if you're carrying a lot
of body fat, it is good to tryand get rid of some so that you
(02:18):
can perform better.
You can move more, you canaccess more positions.
Um, but I think the the maintakeaway of the of what we're
saying is that like thatshouldn't be the thing that
prohibits you from engaging inthe art.
SPEAKER_00 (02:29):
Yeah, I I think this concept of I'm gonna go do a
totally unrelated thing to getbetter for the main thing is
bullshit.
And we do it all the time.
It's just another form ofprocrastination, right?
Like, like business.
Oh, yeah, I I'll I'll do myemails, but first I need to,
I'll I'm gonna get that newsoftware that reorganizes your
(02:50):
emails so it'll be easier when Ifinally do them.
And then you waste two hourslooking at plans for the better
email organization technology.
It's all bullshit.
Like you really taking that stepunlocks so much forward momentum
in many other ways.
I've seen it over and over againwith people coming into just a
(03:12):
conventional gym to do anything,wouldn't matter if it was weight
loss, get stronger, anything.
The fact the person walkedthrough the door and said, Hey,
I'm here to try and do thisthing is massive.
And just taking the step,there's so much courage and
there's so much value in thatthat you know, if even if you're
someone now who does jujitsu andyou you are a a big human,
(03:37):
taking the steps to improve yourconditioning or improve your
physical fitness, that's uhthat's brave, that's bold.
It's far easier to do that ifyou are not carrying an extra 30
or 40 kilos.
Everything's easier, but it'snot about easy.
Jiu-Jitsu is not easy, nothingin life if it's outside your
comfort zone is easy.
(03:58):
But making the decision andtaking the step is huge.
So, really, what I want to do isjust encourage people.
Like, just encourage people asmuch as possible to take that
step to either start jujitsu ormake that step towards being
healthy or being more active.
No excuses for not.
That's what I'd say.
SPEAKER_01 (04:19):
Should we um is it worth diving into like so you
know, if someone's listening andthey are carrying extra weight
and they want to get rid of itand they're like, yeah, you
know, they want to they want tostart to move towards uh
shifting some of it.
Should we maybe give somepractical kind of measures from
a nutrition point of view andstuff like that?
SPEAKER_00 (04:34):
Or um I'm gonna I'm gonna go more on an activity
perspective because uh I wasreally shocked.
I I was doing research for um, Igave this talk to a bunch of
corporates, and I wanted to goin there and tell them, you all
need to work out three times aweek, blah, blah, blah.
And then I was reading thesestudies about incidental
activity, and it actually showedthat people who walked a certain
(04:58):
amount every day and were moreactive every single day across
the board were healthier thanpeople who worked out three
times a week and didn't do that.
Right.
You know, people who I go to thegym and I work out, but then I
sit my car and I sit at home andI they didn't do much.
And so it was actually reallyshocking to me that um the two
(05:18):
major groups were the people whodid the workouts and then the
people who didn't do theworkouts but were overall more
active, even though it showedthe people who were more active
were not fit to, like they, youknow, their resting heart rate
wasn't as low and they weren'tas strong, they were just as
healthy, if not healthier, andthey were happier.
And so my I was like, oh wow,that really kind of that turned
(05:41):
my mind around because I'vealways been kind of workout
focused, and that's when Istarted to do a lot more walking
this a couple of years ago, andso I am a huge advocate for
people walking, and it sounds itsounds lame because it's not
sexy, it's not like oh just didmy just did my 5k walk around my
block.
No one gives a shit, but it's abig fucking block, it's a big
(06:04):
block, but in terms of whetheryou're walking the dog or
anything like that, I I thinkfor health, um, assigning time
every day to just make yourselfgo walk, whether you listen to a
podcast or you just listen tomusic or you don't listen to
anything, you're just going fora walk.
That is one of the best thingsyou can do to change the health
balance.
SPEAKER_01 (06:25):
Yeah, it's it's been yeah, I I agree, it's been shown
to burn more calories than aworkout.
SPEAKER_00 (06:30):
Yeah.
SPEAKER_01 (06:31):
Yeah, in many ways.
And that's a real simple onethat anyone can do.
Yeah.
And if you are like, hey, well,I'm already doing the workouts
and I'm doing jujitsu, but I'mstill carrying a bit of extra
body weight, add some walks inand it really does make a huge
effect.
I yeah, I remember Luke, youwere saying before, Luke
Tullock, he's been really, he'sreally big on that.
Yeah, and I think he's religiousabout getting 10,000, 15,000
steps a day.
Yep.
And he's just like, no, that islike a non-negotiable for me.
SPEAKER_00 (06:54):
Yeah, and if you don't, and I'm not really into a
whole bunch of wearables, but Iknow it even worked for my
parents who are not really uhthey're not competitive people,
but when my mum and dad actuallyeach got a Fitbit, they're like,
yo, where's your steps today?
My dad was walking around thefreaking living room, gamifies
it.
Yeah, yeah.
It's just because it just bringsit to your attention.
(07:15):
Yeah.
And if you're not thinking aboutit, it's not gonna change.
And, you know, like uh JamesSmith PT, you know, he's always
banging on about you knowcalorie, calorie balance, yeah,
you know, like and it is likethey love the the neat is
another term that gets used forthis, right?
SPEAKER_01 (07:30):
Non-exercise activity thermogenesis, right?
Which is like activity that youdo that's not exercise as such,
but contributes towards youburning calories.
SPEAKER_00 (07:39):
Like I I I don't know if you do this, but I
always love to get like a realsweet park right next to the the
spot, but I hate parking instacked parking lots, right?
I hate it.
Like it, I don't know.
Maybe I watch too many movies, Ijust have these nightmare
scenarios of like parking, youknow, in the Westfield and it
all crumbling down and us allbeing crushed.
(08:00):
Loses the ticket when he's atthe smoothie shop, and then he's
like, Fuck, I lost the ticket.
I can't handle it.
And so it's always been a bit ofa contention uh between myself
and my partner Ola.
She's like, Are you gonna park5Ks away and then we have to
walk all the way to therestaurant, and then I'm sweaty,
and then you know, like, I'mlike, babe, it's good for us.
(08:22):
We need to walk.
So, as much as I love to getthat real sweet spot right next
to wherever, I also will park acouple blocks away to get a very
low-key, easy park and walk itin.
That's a real simple measure.
Yeah, and you just got to add anextra 15 minutes to the thing,
but it's actually not stressful.
(08:43):
Yeah, you know, it's easy tofactor in.
SPEAKER_01 (08:45):
A really good way to use that one if you uh if you
commute to work every day andyou take the bus or the train is
to just get off a stop earlier.
And you just get off a stopearlier and you have whatever it
is, 10, 15, 20 minute walk, bam,that gets you like heaps of
extra steps in without everhaving to do much.
And I mean, look, I I'm I don't,it's been something I've been
thinking about more in recentyears because I don't I used to
(09:07):
get a huge amount of stepsbecause I was coaching all
fucking day down here on the gymfloor.
And then the when I when I movedaway from full-time coaching,
all of a sudden I'm just sittingat a desk all day.
SPEAKER_00 (09:18):
Yeah.
SPEAKER_01 (09:19):
Right.
And I realized, wow, I'mactually just not getting any
activity that's not specificallymy training session.
Um, so I've been thinking aboutthis and I've been playing
around with walking.
I still haven't found aconsistent way to do it that I
that works for me, right?
Um, but it's it's really nice.
Like it's really nice to go fora walk.
Yeah, think about how busy youare, how much shit you got going
(09:40):
through your head.
Well, it's just like to go for20, 30 minutes, whatever, take a
walk, it's like it's meditative,I find it.
SPEAKER_00 (09:48):
Yeah, I no, I'm I'm totally with that.
I I'm someone who struggles withmeditation, but I find just
walking and observing nature andstuff like that, even if I'm in
the heart of the city, yeah.
Just just stuff like that helpsto alleviate the pressure on
your mind.
Um, and it also lowers yourblood pressure.
So if you're someone whostruggles with blood pressure,
walking is is great for that.
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