Blue Zones - Unlocking the Secrets to Longevity
EPISODE 32
In this transformative episode of the Moonshots Master Series for Members, hosts Mike and Mark delve into the profound topic of Blue Zones with the insightful Dan Buettner, a renowned explorer and wellness advocate. Buettner sets the stage by emphasizing the critical need for us to proactively take charge of our health and wellness, introducing listeners to creating their own "Blue Zone" within their lives and community.
As the episode progresses, Dan Buettner uncovers the essence of integrating intentional physical activity into our daily routines, advocating for the importance of moving naturally, regardless of intensity. This approach underlines the episode's core message: incorporating effortless, regular movement into our lives as a foundational pillar of longevity and well-being.
Further enriching the episode, Buettner shares the "Five Pillars of a Blue Zones Longevity Diet," offering invaluable insights into nutritional habits that can lead to a longer, healthier life. This segment educates listeners on what to incorporate into their diets and aligns with the series' mission to foster personal development and transformation through actionable advice.
Conclusion
In concluding the episode, Dan Buettner powerfully reminds listeners of the significance of community and social connections in achieving a long, fulfilling life. The discussion on the impact of the tribes we choose to surround ourselves with reinforces the series' overarching theme of better thinking, decision-making, and transformational leadership.
About Moonshots Master Series
The Moonshots Master Series is more than just a podcast; it's a monthly masterclass designed to provide entrepreneurial insights that spur personal and professional growth. Covering a wide range of topics from personal development to transformational leadership and featuring wisdom from a diverse array of superstars, entrepreneurs, and authors, each episode is packed with practical frameworks and templates to inspire listeners to take immediate action on their journey toward improvement.
In this episode, Dan Buettner's exploration of Blue Zones expands our understanding of wellness. It integrates seamlessly with the series' commitment to offering listeners a comprehensive collection of ideas to catalyze personal and leadership transformation. Join us as we journey through the intricacies of health, decision-making, and strategic vision, all while discovering the secrets to a longer, more vibrant life.
Transcript
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Hello and welcome to the Moonshots
master series.
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It's episode 32.
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I'm your co-host, Mike Parsons,
and as always, I'm
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joined by the man himself, Mr.
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Mark Pearson. Frelund. Good morning Mike.
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Hey good morning Mike.
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Good morning listeners, viewers,
but also moonshot master members.
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Thank you all so much for tuning in
for this month's
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episode of the Moonshot Master series.
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Yes. And I would say
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when I'm feeling a little blue,
I don't want people to get the wrong idea.
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Mark.
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No, you're quite right, Mike.
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That's a very it's a real tease, that
introduction to today's topic, I like it.
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So let me, remove any concerns,
any worries, any, confusion that might
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be out in those ears of our listeners
and our members today, dear subscribers,
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we are diving into the concept,
the idea, the theme of blue zones.
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Now, blue zones might be a topic
that a lot of us have already encountered.
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There's a great Netflix documentary
that's come out.
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There's been a lot of YouTube videos,
a lot of documented,
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discoveries and surveys done
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with regards to some key blue zones,
which are specifically mike
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areas, cities, countries
that are around the world
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that typically and historically
live a little bit longer than the average,
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which is a fascinating topic, fascinating
for all of us, particularly you and me.
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When we want to understand,
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we want to make moonshot episodes
and master series episodes forever.
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Where are the countries that we can learn
tips in order to go out
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and learn how to elongate
and elevate our lives in order to,
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create content for those subscribers
for the rest of time.
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Well, good news, Mike.
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We've got some key insights, some secrets,
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maybe even some, new piece of advice
for you and I.
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Moonshots family, as well as our members
and subscribers to here today in episode
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32, as we understand a little bit more
about what these blue zones are.
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Exactly.
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So if you're curious
as to how to live your life,
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and this is the show to you,
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if you're wondering, you know,
we talk about life balance, life harmony.
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If you're looking for a little bit
more of that,
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then this is the episode for you.
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And we're going to go deep into blue zones
and it's the perfect companion, Mark
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to our ikigai episode
that we did recently on the master series.
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So I am keen to take the purpose of ikigai
and the how to live off blue zones.
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I want to combine it, mix it, remix it,
cook it up as a wicked recipe
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as only we do here on the Moon Shots
Master series.
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So Mark launches into this concept of Blue
Zones.
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Yeah.
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Great introduction Mike.
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Let's jump straight in.
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So as an individual, Dan
Buettner, who, has popularized,
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I guess you could say, this concept
and idea of blue zones.
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So let's hear a quick introduction
and a quick scene setter.
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You know, before
we get into a lot of the tips, the tricks,
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the habits
of how you and I can really understand
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and maybe look to elevate our lives,
let's actually understand one key area,
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and that's about how we can set
our own ownership of the approach.
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So I don't think
I have to tell anybody here that
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right now in America,
we have a health care crisis.
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If current trends continue, over
70% will be over
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50% are going to have diabetes.
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We spend over $2 trillion
a year to fight diseases that are curable.
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For the first time in history,
the life expectancy of our kids
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is going to be less of that of our own.
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Now, why is it is because we're our
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parents were better parents than we were
because they loved us more?
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No, our environment has changed.
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You can't fill up your tank of gas.
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You can't walk through a grocer,
can't turn on the TV with
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you are being bombarded
by unhealthy messages
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and individual responsibility is important
and discipline is important.
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But discipline is a muscle and muscles
eventually fatigue
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and eventually you break down
and you grab that Snickers bar.
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Now the answer
I don't think lies in Washington.
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It doesn't lie with large pharmaceuticals.
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I think it lies with our communities
to come together,
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to look around the world,
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to where people are growing old in ways
we emulate.
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For us to come together as a community
with our work sites, with our business
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owners, parents, with kids of all ages
to come together as a community
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around the health and wellness
of each other, around the health
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wellness of the community
so that you can wake up one day,
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look at that person lying
next to you and say, you know what?
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I kind of feel sexier
at 104 than they did at 103.
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Oh my gosh, this is so moonshots.
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Mark, what Ben Buettner is really doing
and I like I like this.
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He's like, look, you're not going
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to regulate your way out of this
because we've regulated our way into it.
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I mean, we're allowed to
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sit in front of a telly
or go to the gas station and it's like,
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have this drink with lots of sugar,
have this snack with lots of sugar,
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have this snack
with lots of preservatives.
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So I think what he's really talking about,
and I mean
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when I say this is so moonshots
mindset, it's off the chart.
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He's like,
you need to take it upon yourself
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within your family and your community
to actually seek out a life
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that is more healthy, more fulfilling.
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So you and I think this is so exciting,
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Mark, that the idea of avoiding
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alcohol, tobacco and
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stress,
we don't need a magic pill for them.
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But Dan Buettner setting up is
if you have blue zone thinking,
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which you can bring into your life,
into your community, your house,
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you can enjoy the health benefits
that these crazy islands
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in Japan and Greece,
where people live way longer
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and they have much more fulfillment
in life.
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You can bring that into your life too,
which is,
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I mean, that's not a bad idea, Mark.
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Well, look, I mean, there's going to be
a lot of insights, a lot of, stories
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and, and, discoveries that we encounter
and uncover during today's episode.
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Mike, I think we're going
to really stretch the, imagination.
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I suppose you could say, when it comes
to thinking about how our lives
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may have been impacted by the times
that we've particularly chased
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these different behaviors.
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I've certainly got experiences from times
when I haven't chased those experiences.
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And the tips that we're going to hear
from Dan,
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particularly around, you know, obviously
the blue zone insights,
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a lot of that stuff,
probably for a lot of us, we have either
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Deprioritized or, you know, maybe
just accidentally missed in the past.
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But you're right.
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It all starts
with this idea of ownership, doesn't it?
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I mean, just last month, Mike,
it was a great.
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And we don't go
too much into data on the show.
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But there was a great statistic
that came out I think, last month.
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So February 2024, stating that Britain
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ate more processed food
than any other country in Europe.
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And I think processed food like biscuits
and some made up
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60% of an adult diet,
which is which is amazing.
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Right?
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And you just think this is,
you know, you remove, obviously,
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financial pressures and so on.
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When you think about the actual impact
that a lot of this food
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might be having on us, I don't think
a lot of people are really aware. Yes.
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And what I think Blue
Zone helps introduce us
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to is the fact
that if you look at these fantastic lives
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that some of these individuals within
blue zones around the world are living,
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hey, maybe taking more ownership
and thinking about
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what you're putting into your body
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has much more of an effect
than you think in the long run. Yes.
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So you know,
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we will talk about food and plenty more,
but let's just stay on the food thing
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when here's the moment
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that I notice the food thing the most.
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It's when I travel, okay,
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there is no greater challenge
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than when you, doing hotels and airports
and you say to yourself,
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I mean, heaven forbid
I just want a healthy snack.
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I just I don't want it fried.
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I don't want something
like a really heavy sandwich bread thing,
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which is three quarters bread and like,
a thin little bit of lettuce.
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Yeah.
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Like when I finally discover,
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like, a little serving of
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hummus and carrot sticks,
I'm, like, in shock.
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I'm like,
oh my gosh, this is actually healthy.
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Real food.
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and it shouldn't be that hard.
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That's when I notice, like,
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if you're trying to eat healthy
and sometimes
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it just feels like mission impossible.
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When do you notice?
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When does it become kind of obvious
to you, like you're trying to eat
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well, sleep well,
or something like that, and your context
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and your environment is sort of preventing
you from doing it.
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Yeah, yeah.
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I think the things that I recognize are
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I'm not as focused,
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you know,
if I have let's let's continue with food.
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If I have not been eating well, you know,
maybe it's a little bit more junk food.
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I don't typically, you know, eat junk
food every day, but let's say that I was
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and I was on a work trip, as you just
said, I would find myself sluggish.
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I would find myself distracted.
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I wouldn't be able to be as focused
or creative or maybe as open minded.
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Oh gosh as I would be if I if I ate well,
because instead my
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and I know there's a popularized term
hangry, you know, you got to be hungry.
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You're frustrated about it.
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It's that but in another
with another layer on top of it.
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You know, if I've eaten, like maybe a lot
of sugar, I'll get unbelievably tired.
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Yes, I'll get a real crash. Yeah.
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And I think that you only get as crashes
if you've if you've had them,
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you only really get them
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if you've gone through that process
of eating a lot of bad or, you know,
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the classic one is if you drink soda
or eat junk food
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and you're still thirsty and hungry
because so much of it is not
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actually satiating your body,
it's just like salt and sugar pump, right?
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Yeah.
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Well, it's empty calories.
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I suppose you could
you could say, you know,
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you're consuming it
and it doesn't really do anything.
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I mean, when I was younger,
you know, I'd probably eat,
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you know,
maybe like a Big Mac or whatever.
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And I would afterwards
think I'm still kind of hungry.
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Yeah.
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And I think it's because it wasn't
actually doing anything for me.
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Right. It was. It was very light.
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Yeah, maybe it was tasty,
but it was tasty because of the sugar.
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So it's interesting.
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I have had an action packed day
with lots of work to get done.
00:11:05:14 - 00:11:07:21
So do you know what I know? This is I.
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When I was planning my lunch,
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I deliberately had no braids at all.
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A little bit of grilled chicken
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on a salad
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and a relatively small portion
because I was seeking
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my own little blue zone
because I was like,
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I really can't afford a half hour crash
if I can't.
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Even if I eat healthy food, sometimes
I notice in portion control, like I just
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if if the portion is too big
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or it's significant, say,
I just notice that all the body.
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The best way I can describe
it is all energy.
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And my parsons is rooted to the stomach.
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Yes. So the brain is just like I urge
you go right?
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Doesn't know what's going on.
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And this is what I find
really interesting about fast
00:12:00:20 - 00:12:04:21
because I never eat before
12, man, I'm sharp in the mornings.
00:12:04:21 - 00:12:08:17
It's just because I've got the energy
can be allocated to up here in my brain
00:12:08:17 - 00:12:10:00
and not downstairs. You know
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I do,
00:12:11:22 - 00:12:15:17
I do sometimes
I'll intentionally eat lighter
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if I know I've got an important session,
you know, particularly in the afternoon
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if I've got to think about stuff,
maybe be creative or strategic
00:12:24:24 - 00:12:28:07
or have a really in-depth, useful
conversation,
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I'll intentionally be a lot lighter
when it comes to food,
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so that, I mean, to be honest,
my kids read great visualization
00:12:35:18 - 00:12:37:10
or the blood
kind of pumping to your stomach.
00:12:37:10 - 00:12:39:04
I think that happens to me too.
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So keeping yourself lighter,
both physically as well as you know,
00:12:42:12 - 00:12:46:07
mentally is the way to stay sharp, focused
and so on.
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I think the key caveat here, though,
is it depends what works for people.
00:12:49:09 - 00:12:51:12
Yeah, yeah, design it for yourself.
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And I for sure those people
that are feeling sharp and light footed
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would have to be our trumpet
loving members.
00:12:57:07 - 00:13:01:00
My oh, if you can believe.
00:13:01:04 - 00:13:04:21
Wait another week,
another time to call out, fantastic.
00:13:04:21 - 00:13:05:23
Amazing.
00:13:05:23 - 00:13:09:10
Let's hopefully not hungry members,
but I know that they were hungry
00:13:09:10 - 00:13:11:21
for self-improvement
and to learn out loud with us.
00:13:11:21 - 00:13:14:23
So please all welcome in Bob.
00:13:14:23 - 00:13:19:02
Can Dietmar,
Marjan, Conor, Rodrigo, Lisa and Sid, Mr..
00:13:19:02 - 00:13:24:04
Bonjour, Paul Berg and Councilman Joe,
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00:14:30:10 - 00:14:35:10
Something you will have noticed by now
that Mark and I love a little bit of out
00:14:35:10 - 00:14:39:00
and about, a little bit of a run,
a jog, creating some movement.
00:14:39:00 - 00:14:43:02
And I'll tell you what, Mark, that's really part of Blue Zones thinking, isn't it?
00:14:44:07 - 00:14:44:14
Yeah.
00:14:44:14 - 00:14:47:09
Good news for us. We're going to hear now
from Dan Buettner. Again.
00:14:47:09 - 00:14:51:18
He's going to discuss the importance
of keeping intentional physical activity.
00:14:52:13 - 00:14:55:13
And the first one
and I'm about to utter heresy here.
00:14:56:20 - 00:15:01:02
None of them exercise
at least the way we think of exercise.
00:15:01:05 - 00:15:03:16
Instead, they set up their lives
00:15:03:16 - 00:15:06:19
so that they're constantly nudged
into physical activity.
00:15:07:14 - 00:15:11:13
These 100 year old Okinawan women
are getting up and down off the ground.
00:15:11:13 - 00:15:14:13
They sit on the floor
30 or 40 times a day.
00:15:15:12 - 00:15:18:12
The Sardinians live in vertical houses
up and down the stairs,
00:15:18:18 - 00:15:24:04
every trip to the store or to church
or to the friends house occasions a walk.
00:15:24:07 - 00:15:25:20
They don't have any conveniences.
00:15:25:20 - 00:15:28:12
There's not a button to push to do
yard work or housework.
00:15:28:12 - 00:15:31:10
If they want to mix up a cake,
they're doing it by hand.
00:15:31:10 - 00:15:34:01
That's physical activity
that burns calories
00:15:34:01 - 00:15:36:10
just as much as going on
the treadmill does.
00:15:36:10 - 00:15:39:24
When they do do intentional
physical activity, it's things they enjoy.
00:15:40:09 - 00:15:44:11
They tend to walk the only proven way
to stave off cognitive decline.
00:15:44:20 - 00:15:46:15
And they all tend to have a garden.
00:15:50:10 - 00:15:51:12
There you go, Mark.
00:15:51:12 - 00:15:53:14
You know, get in the garden,
go for a walk.
00:15:53:14 - 00:15:55:05
It's actually like,
00:15:55:05 - 00:15:58:13
isn't it like a delight that he's
not saying you got to go run 30 K's.
00:15:58:13 - 00:16:00:23
Like you're like, oh I'm. Yeah. Right.
00:16:00:23 - 00:16:03:14
Well yeah you're right. It's not David
Goggins.
00:16:03:14 - 00:16:07:01
He's telling us, look, the key to survive
is to go out on an ultramarathon
00:16:07:09 - 00:16:07:22
for once.
00:16:07:22 - 00:16:11:16
Mike, the other cool out that we have here
with regards to exercise
00:16:11:20 - 00:16:16:14
is actually just create opportunities
in your day to keep moving.
00:16:16:18 - 00:16:18:05
And Mike, I think you and I, we've
00:16:18:05 - 00:16:20:17
probably discussed this
a little bit in the past.
00:16:20:17 - 00:16:24:23
I think movement exercise
is quite intrinsic for both of us.
00:16:24:23 - 00:16:28:11
It's how we not only might starve of,
you know,
00:16:29:13 - 00:16:33:07
an early demise, but more importantly,
it's the way that kind of helps our brains
00:16:33:07 - 00:16:37:09
stay in gear to get ourselves moving in
order to, you know, do the best work,
00:16:38:13 - 00:16:39:22
the ways that I and I,
00:16:39:22 - 00:16:43:04
as I was hearing, Dan,
you know, talk about the Okinawans,
00:16:43:16 - 00:16:47:11
Sardinians
that live in these, places that require
00:16:47:11 - 00:16:50:20
a lot more physical movement
than perhaps I have in my day.
00:16:51:03 - 00:16:53:03
Escalators, lifts.
00:16:53:03 - 00:16:56:03
Living in Sydney as a city,
it's easy to get around.
00:16:56:08 - 00:16:58:04
You have to be a little bit
more intentional.
00:16:58:04 - 00:17:00:13
I find, to to carve out.
00:17:00:13 - 00:17:04:18
And as Dan was saying,
the nudges that encourage us to go out and
00:17:04:18 - 00:17:05:24
and keep moving,
00:17:05:24 - 00:17:09:00
what are the type of ways, Mike,
that you kind of bring in
00:17:09:07 - 00:17:11:18
a little bit of movement into your day?
Do you find?
00:17:11:18 - 00:17:16:01
So spot on,
definitely sneaking in even a 15
00:17:16:01 - 00:17:20:18
or 20 minute walk more than once
a day, more than once a day?
00:17:20:22 - 00:17:21:06
Right.
00:17:22:19 - 00:17:25:19
but that is my best effort
00:17:25:23 - 00:17:29:22
to introduce some blue zone
thinking into my life, because
00:17:30:13 - 00:17:36:13
before I really was aware of this,
I would just almost pride myself
00:17:36:13 - 00:17:41:14
on slaving it out,
cranking out the hours from eight
00:17:41:16 - 00:17:44:16
till five, maybe eight till six,
00:17:44:16 - 00:17:47:17
being like a soldier, being a grind.
00:17:48:16 - 00:17:51:15
but what you really begin to discover,
particularly
00:17:51:15 - 00:17:56:07
when you get a little bit older,
like myself, is you realize, oh,
00:17:56:10 - 00:18:00:23
the quality of my output is cracked
by the end of the day.
00:18:01:06 - 00:18:02:06
You got to break it up.
00:18:02:06 - 00:18:06:13
You got to move you maybe you got to
breathe, maybe get away from the desk.
00:18:06:13 - 00:18:11:22
These kind of things are all about
building zone thinking.
00:18:12:07 - 00:18:15:03
So for me, my work, dedication
00:18:15:03 - 00:18:18:13
to stretching in the morning
and walking during the day,
00:18:19:00 - 00:18:21:14
two things that could happen more
00:18:21:14 - 00:18:24:17
than once in a day. And
00:18:25:16 - 00:18:27:03
if you can
00:18:27:03 - 00:18:31:13
find the self-awareness,
the most powerful thing is
00:18:31:13 - 00:18:35:09
when you're like, oh, I'm a bit tight, I'm
going to take five minutes for a stretch
00:18:36:04 - 00:18:38:24
that I believe is
one of the highest orders of please, I'm
00:18:38:24 - 00:18:42:22
thinking I'm just taking care of yourself
because I will be honest.
00:18:43:14 - 00:18:46:24
20 years ago
I was just grinding it out, like.
00:18:47:24 - 00:18:50:24
And even if I was tired, another coffee,
00:18:51:05 - 00:18:54:09
even if I was tight and just kind of
creaked the shoulder a bit.
00:18:55:07 - 00:18:58:07
Now hold back on the coffee
00:18:58:12 - 00:19:02:03
stretch every morning, get out the roll
or if there's a really tight spot.
00:19:02:03 - 00:19:03:19
I even have this thing
when I'm stretching.
00:19:03:19 - 00:19:05:16
If I go, oh, you know what?
00:19:05:16 - 00:19:08:19
Whatever it is today, lower back
or maybe tomorrow,
00:19:08:20 - 00:19:11:20
you know, it's calf muscle
or it's the shoulder.
00:19:12:03 - 00:19:13:03
Work on it.
00:19:13:03 - 00:19:16:03
Use a tennis ball
where there's knots in the back.
00:19:16:10 - 00:19:19:07
You know, to me,
the movement in the stretching,
00:19:19:07 - 00:19:23:23
great things that are totally, 100%
within our control.
00:19:24:11 - 00:19:27:00
And we're now discovering that movement
00:19:27:00 - 00:19:30:18
is key to keeping your mind, body
and soul in good shape.
00:19:30:18 - 00:19:33:06
I mean, this is bluestone thinking, right?
00:19:34:06 - 00:19:35:17
Yeah, it really, really is.
00:19:35:17 - 00:19:40:08
I mean, I totally agree, as we get older,
but also as we get more aware,
00:19:41:02 - 00:19:43:15
exactly as Dan said in that first clip
00:19:43:15 - 00:19:47:08
of the value of ownership,
you know, all it takes is for you.
00:19:47:08 - 00:19:51:13
And I and our members just to one day
at what, each day, in fact,
00:19:51:20 - 00:19:55:06
just say, okay, well, maybe I'll take
the stairs instead of the escalator.
00:19:55:06 - 00:19:58:00
Easy one. You know, it's only
it's only 1 or 2 flights.
00:19:58:00 - 00:19:58:15
Yeah. Okay.
00:19:58:15 - 00:20:02:23
I could climb that, you know, standing
desk instead of a sitting desk all day.
00:20:02:23 - 00:20:05:23
Yes, I got another one. I got another one.
00:20:06:01 - 00:20:07:06
This is a great cheat.
00:20:07:06 - 00:20:10:06
Get off on the tram or the train?
00:20:10:06 - 00:20:12:24
The stop before
00:20:12:24 - 00:20:14:14
I remember, you used to do that.
00:20:14:14 - 00:20:17:06
Yes. Yes,
I do remember. Yes. You're right.
00:20:17:06 - 00:20:18:01
Yeah, I like that one
00:20:18:01 - 00:20:21:23
a lot because it's, you know,
you still go in the same direction.
00:20:21:23 - 00:20:23:08
You still commuting,
00:20:23:08 - 00:20:26:13
add on an extra five, ten minutes
just to allow yourself to walk.
00:20:26:21 - 00:20:27:21
And suddenly
00:20:27:21 - 00:20:32:06
by the time you get into the office,
I mean, your mind will be far cleaner
00:20:32:15 - 00:20:37:02
and in a better state than sitting
on a crowded bus or tram or tube.
00:20:37:05 - 00:20:37:14
Right?
00:20:37:14 - 00:20:40:09
You know, trying to jostle your way
to work,
00:20:40:09 - 00:20:42:09
getting outside, a little bit of exercise.
00:20:42:09 - 00:20:45:09
What a huge difference, Mike,
why do you think?
00:20:45:13 - 00:20:48:00
I mean, it's crazy
when you think about Blue Zone living
00:20:48:00 - 00:20:50:24
as it as is revealing
now and will continue in the show.
00:20:52:07 - 00:20:53:21
I mean, it makes so much sense.
00:20:53:21 - 00:20:54:22
It's supernatural.
00:20:54:22 - 00:20:57:22
You were almost kicking yourself
when you hear these things like,
00:20:58:04 - 00:21:01:09
I certainly know that
this is the right way to do things right.
00:21:02:16 - 00:21:03:05
Yeah.
00:21:03:05 - 00:21:06:05
Why is it that we find ourselves
00:21:06:19 - 00:21:09:16
as as Dan said, taking the Snickers bar?
00:21:09:16 - 00:21:11:13
Why is that?
00:21:11:13 - 00:21:13:07
I think it's as we've talked
00:21:13:07 - 00:21:17:00
about on the show,
perhaps before the immediate relief.
00:21:17:03 - 00:21:17:13
Yeah.
00:21:17:13 - 00:21:20:13
You know, we're always
I think our brains, as we know,
00:21:20:23 - 00:21:23:22
are always looking for
the path of least resistance.
00:21:23:22 - 00:21:26:05
What can my brain use?
00:21:26:05 - 00:21:30:23
Which path can I take today in order
to preserve as much energy as possible?
00:21:31:12 - 00:21:34:01
But the truth is,
I don't need to preserve energy.
00:21:34:01 - 00:21:38:17
I'm not running from saber tooth tigers
or other cavemen or whatever it might be.
00:21:38:17 - 00:21:43:16
Mike, I'm putting that energy into,
you know, maybe fuel or activity.
00:21:44:00 - 00:21:49:06
So I think instead what I can do is think,
okay, well, I don't need I've eaten.
00:21:49:06 - 00:21:54:01
Well, I don't need to preserve this for,
you know, anything else apart from,
00:21:54:07 - 00:21:55:02
obviously, my brain.
00:21:55:02 - 00:21:56:16
I know the brain uses more,
00:21:56:16 - 00:22:00:03
calories and energy than any other part
of your body, apparently.
00:22:00:13 - 00:22:04:20
But in actual fact, of moving the body,
working out.
00:22:05:02 - 00:22:08:17
I think the reason why
it seems like a bit of an on a ha
00:22:09:01 - 00:22:12:01
and maybe even a surprise at this point is
because, as you were saying earlier,
00:22:12:04 - 00:22:16:10
we've prioritized getting stuff done
as quickly as possible.
00:22:16:10 - 00:22:21:20
Yes, rather than prioritizing 15
30 minutes a day of movement.
00:22:22:01 - 00:22:24:16
But actually, the truth is, it would be
so easy to put it into our lives.
00:22:24:16 - 00:22:26:24
Yeah. And the effect, you know, blue zone.
00:22:26:24 - 00:22:30:01
Let's make Sydney blue
zone center Mike one day.
00:22:30:24 - 00:22:31:24
Sounds sounds great.
00:22:31:24 - 00:22:33:19
The the, yeah.
00:22:33:19 - 00:22:37:12
The kind of journey so far
that we're starting to see is like one.
00:22:37:12 - 00:22:40:12
This is totally within our control.
00:22:40:13 - 00:22:43:18
And just introducing movement,
00:22:44:00 - 00:22:46:21
be it walking in the neighborhood
or doing gardening.
00:22:46:21 - 00:22:50:04
I mean, it's actually the art of this
00:22:50:20 - 00:22:53:18
is perhaps
in the implementation, isn't it?
00:22:53:18 - 00:22:56:18
And having the mindset
where you decide to,
00:22:57:11 - 00:23:00:11
you know, actually do this as opposed to
00:23:00:14 - 00:23:03:20
it sounds so self-evident,
but it's the self-awareness
00:23:04:04 - 00:23:07:04
just to actually get out there
and start doing it right?
00:23:07:06 - 00:23:10:24
Yeah, I think it is, you know,
whether that is a 15, 20 minute run,
00:23:10:24 - 00:23:15:14
whether that is just taking the stairs,
you know, once or twice or as many times
00:23:16:08 - 00:23:20:04
as you can,
maybe it's, you know, as we'll find out
00:23:20:04 - 00:23:23:11
in a minute with regards to food,
just making very conscious,
00:23:24:14 - 00:23:25:17
longevity focused
00:23:25:17 - 00:23:28:17
choices rather than that instant relief.
00:23:28:18 - 00:23:32:17
A lot of this is as simple
as just making a different decision
00:23:32:17 - 00:23:34:17
than perhaps
the one that you used to. Yes.
00:23:34:17 - 00:23:38:20
you know, I certainly would
always have seeks out probably the easier
00:23:38:20 - 00:23:43:08
path when I was a little bit younger,
both with regards to exercise,
00:23:43:13 - 00:23:47:18
movement, food, maybe even ownership,
you know, pointing the finger,
00:23:47:18 - 00:23:49:00
blaming something else.
00:23:49:00 - 00:23:52:21
Oh, I didn't connect Sighs today Mike
it was raining you know heavy rain.
00:23:53:13 - 00:23:56:21
I mean no one cemented a raincoat
or an umbrella right.
00:23:56:21 - 00:23:58:05
Yeah yeah yeah.
00:23:58:05 - 00:23:59:02
You know it's impossible.
00:23:59:02 - 00:24:01:08
I can't possibly get out today.
00:24:01:08 - 00:24:04:08
and a lot of
that is down to us, as we know,
00:24:04:09 - 00:24:07:21
and that personal ownership
is really within our control.
00:24:07:21 - 00:24:11:17
And actually, as we know,
we're the only person who can control it.
00:24:11:20 - 00:24:14:04
Yes, yes, it all comes down to us.
00:24:14:04 - 00:24:17:04
And listen, you know, we've
talked about movement, but this next clip,
00:24:17:17 - 00:24:20:08
it's about eating, which is also
something we totally control.
00:24:21:14 - 00:24:22:06
Absolutely.
00:24:22:06 - 00:24:22:12
Right.
00:24:22:12 - 00:24:26:06
So with regards to,
areas of this blue zone,
00:24:26:15 - 00:24:29:20
longevity focused task
that we set ourselves,
00:24:30:04 - 00:24:33:04
as we know, eating,
we had a little bit about that earlier in
00:24:33:04 - 00:24:37:11
the show is a key area and topic
that we all again, can control.
00:24:37:11 - 00:24:38:21
So let's hear from Dan again,
00:24:38:21 - 00:24:42:01
this time with regards
to how we should all eat wisely.
00:24:42:21 - 00:24:45:22
The five pillars
of every longevity dyed in the world
00:24:46:10 - 00:24:49:03
are whole grains, grains,
00:24:49:03 - 00:24:52:12
tubers
like sweet potatoes, nuts and beans.
00:24:52:17 - 00:24:55:23
And in fact, if you're eating about
a cup of beans a day, it's probably
00:24:55:23 - 00:24:58:23
adding about four years to your life
expectancy.
00:24:59:02 - 00:25:01:16
They are eating some meat,
00:25:01:16 - 00:25:04:16
but on average only about five times
per month.
00:25:04:18 - 00:25:06:22
Way less fish and fewer eggs.
00:25:06:22 - 00:25:09:23
And you would think no cows, dairy
and blue zones, by the way.
00:25:10:02 - 00:25:14:00
And when you're drinking, it's
mostly water, but six glass a day teas
00:25:14:00 - 00:25:14:23
and coffee.
00:25:14:23 - 00:25:18:13
Because if you want to know
what a centenarian ate to live to be 100,
00:25:18:19 - 00:25:22:06
you have to know what they were eating
when they were ten
00:25:22:06 - 00:25:25:07
and when they were young adults
in middle age and retired.
00:25:25:15 - 00:25:26:24
You can't just ask the centenarian
00:25:26:24 - 00:25:29:00
what they've been eating lately
and what emerges.
00:25:29:00 - 00:25:30:07
A very clear pattern.
00:25:30:07 - 00:25:34:11
Whether you're in Asia, Europe,
Latin America, the United States,
00:25:34:17 - 00:25:37:18
they're eating 90 to
100% whole foods, plant based
00:25:39:06 - 00:25:41:14
whole foods.
00:25:41:14 - 00:25:45:09
And we're not talking about
just eating from the grocery store.
00:25:45:14 - 00:25:48:15
The Whole Foods, we're talking about
category of Whole Foods.
00:25:49:07 - 00:25:53:06
And listen, the science is, Mark
that someone who lives
00:25:53:06 - 00:25:57:04
in the blue zones is, on average,
this is science based.
00:25:57:04 - 00:26:01:18
Research leads 20 to 30%
00:26:01:18 - 00:26:04:18
longer
than the average Western person. 20.
00:26:04:18 - 00:26:06:20
That is a lot of years these days.
00:26:06:20 - 00:26:10:04
That is only
I mean, that's 15 years on the average
00:26:10:04 - 00:26:13:04
lifespan now. Wow.
00:26:13:10 - 00:26:16:10
Let's pretend all of this science
00:26:16:10 - 00:26:19:10
and research into blue zones
had not happened.
00:26:19:19 - 00:26:22:00
As we mentioned earlier,
00:26:22:00 - 00:26:25:15
I actually believe it's this simple.
00:26:26:14 - 00:26:30:01
How do you feel
if you can take the time and the effort?
00:26:30:12 - 00:26:34:00
How do you feel for the 30 minutes
after you wait?
00:26:35:21 - 00:26:37:02
One of the things, by the way,
00:26:37:02 - 00:26:40:03
I will preface, is that
you don't have to eat like a rabbit,
00:26:40:13 - 00:26:44:23
because if they do, say a glass of wine
a day is another pattern in blue zones.
00:26:45:01 - 00:26:48:09
Good news, but the point being is,
00:26:49:24 - 00:26:51:03
as I have shifted
00:26:51:03 - 00:26:54:03
to eating healthier
and healthier over the last decade,
00:26:54:22 - 00:26:57:14
the thing that I notice in coming back
to kind of tied
00:26:57:14 - 00:27:00:14
this loop in to when I'm traveling
00:27:01:03 - 00:27:04:03
in order to eat well, when I travel,
00:27:04:06 - 00:27:08:17
I take organic, whole food, protein bars
00:27:08:17 - 00:27:12:10
and nutrition bars that I buy here
00:27:13:00 - 00:27:17:06
so that I'm not found
wanting when I'm traveling.
00:27:17:14 - 00:27:21:12
So my luggage will contain
depending on how long the trip is,
00:27:22:00 - 00:27:27:06
six to a dozen health food bars
that are all natural hot food,
00:27:27:19 - 00:27:32:02
sometimes cold pressed so that I'm not
having one of those moments of,
00:27:32:06 - 00:27:35:08
oh my gosh, the only thing I can get is
soda and chips, right?
00:27:36:16 - 00:27:37:15
yeah. Yeah.
00:27:37:15 - 00:27:38:08
Well, look,
00:27:38:08 - 00:27:42:04
you better not tell the Australian Border
Force, all of that information,
00:27:42:04 - 00:27:42:16
but they might.
00:27:42:16 - 00:27:43:24
They might be stopping you there.
00:27:43:24 - 00:27:45:21
Okay. They're okay with that leaving.
00:27:45:21 - 00:27:48:05
It's all about what's coming back
in. That's it.
00:27:48:05 - 00:27:49:07
So that's good.
00:27:49:07 - 00:27:52:11
Tell me, what's your greatest challenge
and what's your greatest solution
00:27:52:11 - 00:27:53:11
when it comes to eating? Well,
00:27:54:19 - 00:27:55:12
for me, Mike.
00:27:55:12 - 00:27:56:17
snacks.
00:27:56:17 - 00:27:58:21
Snacks are always a challenge for me.
00:27:58:21 - 00:28:02:23
So because, I'm fairly active
00:28:03:02 - 00:28:06:07
as much as I can be,
particularly nowadays.
00:28:06:07 - 00:28:07:21
I'm back in Sydney.
00:28:07:21 - 00:28:10:19
You're doing a little bit more swim.
The weather's nice.
00:28:10:19 - 00:28:14:15
I need to, consume
probably more than I'm ordinarily used to
00:28:15:01 - 00:28:18:01
when I'm hunkered down
like a bear in winter.
00:28:18:06 - 00:28:20:10
I need to consume a little bit more.
00:28:20:10 - 00:28:21:13
So snacks.
00:28:21:13 - 00:28:25:00
You know, keeping myself fueled is is a
is a challenge.
00:28:25:00 - 00:28:25:12
And actually,
00:28:25:12 - 00:28:28:12
I think that's probably where you're going
with the whole food bars as well.
00:28:28:12 - 00:28:31:21
So areas of keeping yourself
full during the day for me,
00:28:32:15 - 00:28:37:18
rather than lean into chips or crisps
as we call them in the UK,
00:28:38:02 - 00:28:42:00
rather than lean into chocolate bars
instead, I do try and lean towards
00:28:42:05 - 00:28:43:06
maybe some fruit.
00:28:43:06 - 00:28:43:22
Not a lot
00:28:43:22 - 00:28:47:04
because I know it's very, very sugary,
but you know, apples, bananas and so on.
00:28:47:16 - 00:28:50:19
I tend to lean towards nuts,
you know, with that peanuts
00:28:50:19 - 00:28:53:19
or some kind of nuts because they're easy.
00:28:53:23 - 00:28:55:03
They taste pretty good.
00:28:55:03 - 00:28:56:01
But also, I know
00:28:56:01 - 00:28:59:22
they don't have that much of a negative
effect on how I feel afterwards.
00:29:00:14 - 00:29:02:22
And that's the key thing for me,
you know, if I'm hungry
00:29:02:22 - 00:29:06:04
or if I'm in need of a snack, it's
generally to keep the lights on,
00:29:06:09 - 00:29:10:00
you know, from a brain perspective,
rather than put myself to sleep.
00:29:10:06 - 00:29:13:06
So rather than seek out,
you know, something that's very, very,
00:29:13:07 - 00:29:16:07
easy, quick candy bar,
whatever it might be.
00:29:16:17 - 00:29:19:00
That's going back to our point earlier.
00:29:19:00 - 00:29:20:23
It's going to cause me to crash.
00:29:20:23 - 00:29:23:20
So finding something that is a little bit
00:29:23:20 - 00:29:28:21
purer, a little bit easier to consume,
something that isn't going to,
00:29:29:07 - 00:29:32:12
you know, also go off very, very quickly.
00:29:32:18 - 00:29:35:21
You know, a lot of these things
that, you know, Dan was just mentioning
00:29:36:01 - 00:29:39:11
nuts, beans,
they're all things that last a long time.
00:29:39:11 - 00:29:39:22
Yeah.
00:29:39:22 - 00:29:44:05
So actually you buy once,
you might be okay for the next month or so
00:29:44:14 - 00:29:46:00
depending on how much you eat.
00:29:46:00 - 00:29:48:19
So for me,
yeah, it's, it's the snacking time
00:29:48:19 - 00:29:51:20
that I think is
is the real challenging point.
00:29:51:22 - 00:29:55:15
When I eat dinners,
they tend to be quite oriented around,
00:29:56:00 - 00:30:00:05
either plant based work,
sorry, plant based food, like falafels.
00:30:00:24 - 00:30:02:11
have a lot of salads.
00:30:02:11 - 00:30:06:10
Throw in a bit of, I do have,
you know, some dairy in my diet.
00:30:06:10 - 00:30:08:20
Not a huge amount,
but I do have a little bit.
00:30:08:20 - 00:30:09:12
Yeah.
00:30:09:12 - 00:30:14:05
So, you know, cheese is a good source
of protein for me, but that's probably it.
00:30:14:05 - 00:30:17:10
My, you know,
it's really just really being considerate
00:30:17:10 - 00:30:20:20
of what I'm eating
and just doing it within reason.
00:30:20:20 - 00:30:22:00
Yes, I totally agree.
00:30:22:00 - 00:30:22:15
And like,
00:30:22:15 - 00:30:25:18
you know, one of the things to build on
what you're saying is apart from like,
00:30:25:18 - 00:30:27:15
okay, eat plants, mostly food
00:30:27:15 - 00:30:30:15
and not too much,
which was Michael Pollan's famous saying.
00:30:31:09 - 00:30:34:06
He's one of the things I've looked to
00:30:35:05 - 00:30:37:08
is portion control.
00:30:37:08 - 00:30:41:19
And I think the key to portion
control is figuring out
00:30:41:19 - 00:30:45:13
what foods satiate you the most.
00:30:45:13 - 00:30:49:03
So, for example, I've discovered
00:30:49:17 - 00:30:54:13
that oats are really satiating
meal for me.
00:30:55:13 - 00:31:00:07
I know that potato, particularly potato
sweet potato,
00:31:00:07 - 00:31:04:08
if I'm going to take a carb,
is better than breads and pasta.
00:31:05:10 - 00:31:07:12
so that's just me.
00:31:07:12 - 00:31:12:02
I think part of eating well is like
is really doing some tests.
00:31:12:08 - 00:31:17:05
What happens if I have, for example,
we have these big jars of raw nuts,
00:31:17:13 - 00:31:20:20
raisins and dates,
and that tends to be the go
00:31:20:20 - 00:31:23:20
to the majority of our snacking
if we're going to snack.
00:31:24:00 - 00:31:26:22
So if you are looking
for a bit of a boost,
00:31:26:22 - 00:31:29:10
like a handful of raisins or sultanas,
00:31:29:10 - 00:31:33:01
a handful of almonds or cashews, really,
00:31:34:03 - 00:31:37:00
you know,
you can you can do things like that,
00:31:37:00 - 00:31:41:23
that are by their nature,
going to at least be healthier
00:31:41:23 - 00:31:46:21
than digging into biscuits, chips,
chocolates and confectionery.
00:31:47:08 - 00:31:48:06
And, you know, that's
00:31:48:06 - 00:31:52:15
the truth, really, is
is so much of the supposed health foods.
00:31:52:24 - 00:31:55:09
And this is where you go do your homework.
00:31:55:09 - 00:31:58:09
So many of the health foods
that are supposedly healthy,
00:31:58:09 - 00:32:01:22
they have a lot of sugars
00:32:01:22 - 00:32:05:05
or, preservatives in them.
00:32:05:05 - 00:32:06:10
They're not really healthy.
00:32:06:10 - 00:32:09:16
I saw an article recently
that a supposed healthy
00:32:09:16 - 00:32:13:18
breakfast brand,
it was not really a bowl of cereal.
00:32:13:18 - 00:32:16:19
It was a bowl of sugar
because they masking it.
00:32:16:19 - 00:32:19:15
They're like, oh yeah, it's got healthy,
00:32:19:15 - 00:32:23:08
bran in it or something like this,
but they've like, loaded it with sugar.
00:32:23:10 - 00:32:24:13
Right.
00:32:24:13 - 00:32:26:22
So I think be smart.
00:32:26:22 - 00:32:31:03
But also, more than anything,
I think the secret to good diet
00:32:31:03 - 00:32:36:13
and eating well,
figuring out what works for you,
00:32:36:21 - 00:32:40:20
like I throw a few nuts
in a salad, are so tasty.
00:32:41:05 - 00:32:44:15
If I want some real substance, I like,
00:32:44:15 - 00:32:47:15
rice crackers or couscous.
00:32:47:17 - 00:32:50:17
And that that keeps me away from breads.
00:32:50:17 - 00:32:51:05
Right?
00:32:51:05 - 00:32:54:05
So I get that kind of that nice,
00:32:54:10 - 00:32:57:05
satiating structure
structuring it crunchiness.
00:32:57:05 - 00:33:01:08
But I'm not going all in on, like, bread
doughy stuff.
00:33:01:08 - 00:33:02:10
Right.
00:33:02:10 - 00:33:05:17
However, Mark,
I will tell you one funny thing my go to
00:33:05:21 - 00:33:09:13
for I like a half marathon or a marathon
is you
00:33:09:13 - 00:33:13:09
get a full gluten laden,
00:33:14:19 - 00:33:18:03
bagel and you put peanut butter
jelly on it.
00:33:18:10 - 00:33:19:01
That's that.
00:33:19:01 - 00:33:21:18
That gives me some serious carbs
and energy to burn.
00:33:21:18 - 00:33:24:18
But that's literally like 2 or 3 times
a year.
00:33:25:03 - 00:33:27:10
That's race days. Yeah, yeah.
You know what?
00:33:27:10 - 00:33:31:15
I, have a particular penchant
for peanut butter, so I know exactly
00:33:31:15 - 00:33:32:19
what you're talking about. Like.
00:33:32:19 - 00:33:34:03
But you're right, oats.
00:33:34:03 - 00:33:36:09
That's a perfect start. It fills you up.
00:33:36:09 - 00:33:40:23
It's light, gives you enough energy
long term, overnight, long term.
00:33:40:23 - 00:33:42:01
Right.
00:33:42:01 - 00:33:43:24
Like you, you don't get the high.
00:33:43:24 - 00:33:47:08
But you you're kind of planning and it's
00:33:48:17 - 00:33:52:06
I've, I've experimented
with a few of those cereals, you know,
00:33:52:14 - 00:33:54:01
the all-bran fibers, whatever.
00:33:54:01 - 00:33:55:12
But actually I do find the same
00:33:55:12 - 00:33:59:11
as you oats, for me, work
best because I don't get that craving.
00:33:59:11 - 00:34:02:20
You know, just a couple of hours later,
you know, if I'm going to have
00:34:02:20 - 00:34:06:08
if I'm going to start my day with food,
with breakfast, which isn't every day,
00:34:06:08 - 00:34:10:06
but if I know I've got a big physically
or mentally, you know, challenging day
00:34:10:06 - 00:34:13:06
ahead, I probably will just give myself
a little bit of boost.
00:34:13:12 - 00:34:17:15
But sometimes you find yourself eating,
you know, cereal, whatever.
00:34:17:15 - 00:34:20:11
You'll still be hungry
in a couple of hours time.
00:34:20:11 - 00:34:21:19
Elevenses.
00:34:21:19 - 00:34:24:19
Or as the, I think, hobbits
in the Lord of the rings with cook,
00:34:25:03 - 00:34:27:16
whereas I guess likely.
00:34:27:16 - 00:34:31:04
Whereas when you've got oats, yeah,
I'm satiated a lot longer.
00:34:31:04 - 00:34:32:03
Yeah, right.
00:34:32:03 - 00:34:36:00
Now one thing I wanted to do, Mac, is,
you know, we don't have time to cover
00:34:36:00 - 00:34:40:03
the whole system, of, blue zones.
00:34:40:03 - 00:34:42:15
But do you mind if I put up,
like, the full system here
00:34:42:15 - 00:34:44:04
and we just talk through it a little bit?
00:34:44:04 - 00:34:48:04
It'll be great for the viewers
of the podcast on, YouTube.
00:34:48:10 - 00:34:49:09
Here we go.
00:34:49:09 - 00:34:51:17
I actually like this whole system.
00:34:51:17 - 00:34:53:23
That's all science and research based.
00:34:55:12 - 00:34:57:07
I know you're a bit of a fan of this one.
00:34:57:07 - 00:34:57:12
Like,
00:34:57:12 - 00:34:58:17
do you want to just talk us through
00:34:58:17 - 00:35:01:18
some of the areas we won't get a chance
to cover on the show?
00:35:01:18 - 00:35:04:18
That I think it's worth
sharing with, with the viewers.
00:35:05:08 - 00:35:08:18
So we've already leaned into in the,
top right.
00:35:08:18 - 00:35:11:07
So we'll call it, 1:00 to 3:00.
00:35:11:07 - 00:35:15:07
This idea of the right outlook,
the idea of really taking ownership
00:35:15:07 - 00:35:18:07
of your purpose,
which you can see in the top left,
00:35:18:10 - 00:35:21:04
as well as your downshift,
what it means from downshift.
00:35:21:04 - 00:35:22:21
And we we're not going to explore that too
much.
00:35:22:21 - 00:35:26:11
Today is just taking time
to prioritize yourself.
00:35:26:11 - 00:35:27:23
Yeah. Slowing things down.
00:35:27:23 - 00:35:30:09
Maybe doing quality work
rather than quantity.
00:35:30:09 - 00:35:33:10
Very in line with the recent show
that we've done on Cow Newport
00:35:33:10 - 00:35:37:06
on the moonshot, episode as well,
when you're moving slowly
00:35:37:06 - 00:35:40:23
clockwise down into the kind of 4:00
until about 7:00 on screen,
00:35:41:06 - 00:35:44:06
that's eating wisely,
which is exactly what we've just covered.
00:35:44:10 - 00:35:49:19
And, Mike, as you mentioned, this 80% rule
to only eating to you're about 80% full
00:35:49:24 - 00:35:53:13
having a plant slant,
which is the one at 5:00,
00:35:53:17 - 00:35:58:03
which I thought was a great little analogy
that leaning towards, as Dan says,
00:35:58:11 - 00:36:00:13
there's a little bit
more of a pinch on towards
00:36:00:13 - 00:36:03:12
maybe plant based diets
within these blue zones.
00:36:03:12 - 00:36:06:11
That's not to say they don't eat meat,
they do.
00:36:06:11 - 00:36:09:16
But leaning towards
that plant element is definitely
00:36:09:16 - 00:36:12:16
what Michael Pollan would be in agreement
with as well.
00:36:12:21 - 00:36:14:12
One of the things
that definitely stands out to me,
00:36:14:12 - 00:36:17:19
which sadly we're not going to dive into
today, is a wine five,
00:36:17:20 - 00:36:20:24
making sure maybe to have a glass or two
every so often.
00:36:21:04 - 00:36:23:20
That's not going to be something
that is going to be detrimental
00:36:23:20 - 00:36:25:15
to your overall vibe.
00:36:25:15 - 00:36:26:03
Now, Mike,
00:36:26:03 - 00:36:29:18
the fourth one, well, actually
just to jump right up to the top at 12:00,
00:36:30:01 - 00:36:33:10
which is one of the clips
we had earlier, moving naturally,
00:36:33:17 - 00:36:37:15
getting and finding opportunities
in your day to maybe walk the dog in extra
00:36:37:15 - 00:36:40:15
time, maybe getting out to do your garden
once a day.
00:36:40:20 - 00:36:43:24
Maybe it's just going to the end of your
driveway to say hello to a neighbor,
00:36:44:07 - 00:36:45:15
whatever it might be.
00:36:45:15 - 00:36:48:08
But the final quadrant, Mike,
which is what we can see on the left
00:36:48:08 - 00:36:52:17
hand side between 7 or 8:00 up
until about 11, is the final clip
00:36:52:17 - 00:36:56:02
that we're going to dive into in a minute,
which is all about connection.
00:36:56:02 - 00:36:59:01
And this, Mike, I think, is very in line
with some of the work
00:36:59:01 - 00:37:01:15
that you and I have uncovered on the show
before.
00:37:01:15 - 00:37:05:11
It feels very in line with,
I think, the sentiment that you and I have
00:37:05:11 - 00:37:07:06
with regards to good teams
00:37:07:06 - 00:37:10:23
and good leadership, that's all about
having the right connections.
00:37:11:05 - 00:37:13:06
It's belonging to the right tribes.
00:37:13:06 - 00:37:15:16
It's putting our loved ones first.
00:37:15:16 - 00:37:17:12
It's putting those around us.
00:37:17:12 - 00:37:18:13
Maybe that's team,
00:37:18:13 - 00:37:22:03
maybe that's family, maybe it's friends,
maybe it's neighbors community.
00:37:22:10 - 00:37:26:20
Maybe first, because we know that
those are the ones who are around us.
00:37:26:20 - 00:37:29:08
We can put smiles on other people's faces.
00:37:29:08 - 00:37:31:20
Likewise,
they can put a smile on our face.
00:37:31:20 - 00:37:35:02
And how good is it when we can
all sit back and rely on each other
00:37:35:02 - 00:37:38:02
and also just have a little bit of a smile
every so often?
00:37:38:02 - 00:37:38:11
Yeah.
00:37:38:11 - 00:37:40:19
And the thing is, like for example,
00:37:40:19 - 00:37:44:05
with the 80% rule,
just one thing I wanted to call out.
00:37:44:14 - 00:37:47:06
One of the things you can look up is
the Japanese.
00:37:47:06 - 00:37:50:06
Do lots of small portions in small bowls,
00:37:50:06 - 00:37:55:03
so reducing the size of your plates
can be a deliberate action
00:37:55:03 - 00:37:58:17
you take, because then your portions
just literally can't get that big.
00:37:59:02 - 00:38:01:01
So there's so much on offer here.
00:38:01:01 - 00:38:03:19
But you're right,
my connection is another one.
00:38:03:19 - 00:38:06:11
And I think what we're proposing
in the study
00:38:06:11 - 00:38:09:12
of blue zones is
this can be like a checklist.
00:38:09:12 - 00:38:12:01
Am I moving? Have I got the right outlook?
00:38:12:01 - 00:38:15:09
Am I eating wisely
and am I connecting well with others?
00:38:15:09 - 00:38:18:19
So without any further ado,
why don't we jump into connecting
00:38:18:19 - 00:38:20:23
with others
in the last clip around Blue Zones?
00:38:21:24 - 00:38:22:17
Yeah, let's hear
00:38:22:17 - 00:38:25:17
from Dan one more time
today with regards to blue zones
00:38:25:22 - 00:38:30:08
and how we should really be active
and very, very single minded
00:38:30:08 - 00:38:33:08
when it comes to who it is,
who we surround ourselves with.
00:38:35:08 - 00:38:38:01
And then the foundation of all
this is how they connect.
00:38:38:01 - 00:38:42:01
They put their families first, take care
of their children and their aging parents.
00:38:42:19 - 00:38:47:06
they all tend to belong to a faith
based community, which is worth between 4
00:38:47:06 - 00:38:51:04
and 14 extra years of life expectancy
if you do it four times a month.
00:38:51:20 - 00:38:55:23
And the biggest thing here
is they also belong to the right tribe
00:38:56:18 - 00:38:59:04
they were either born into,
00:38:59:04 - 00:39:03:07
or they proactively surrounded themselves
with the right people.
00:39:04:01 - 00:39:07:03
We know from the Framingham Studies
that if you're three best
00:39:07:03 - 00:39:11:06
friends are obese, there's a 50%
better chance that you'll be overweight.
00:39:12:05 - 00:39:14:23
So if you hang out with unhealthy people,
00:39:14:23 - 00:39:17:23
that's going to have a measurable impact
over time instead of your.
00:39:17:24 - 00:39:22:20
If your friend's idea of of recreation
is physical activity,
00:39:22:24 - 00:39:26:00
bowling or playing hockey
or biking or gardening,
00:39:26:08 - 00:39:29:11
if your friends drink a little
but not too much, and they eat right
00:39:29:11 - 00:39:32:11
and they're engaged
and they're trusting and trustworthy,
00:39:32:12 - 00:39:35:11
that is going to have the biggest impact
over time.
00:39:35:11 - 00:39:36:13
Diets don't work.
00:39:36:13 - 00:39:37:03
No died in
00:39:37:03 - 00:39:41:00
the history of the world has ever worked
for more than 2% of the population.
00:39:41:15 - 00:39:44:00
Exercise programs
usually start in January.
00:39:44:00 - 00:39:46:03
They're usually done by October.
00:39:46:03 - 00:39:48:09
When it comes to longevity,
00:39:48:09 - 00:39:52:03
there is no short term
fix in a pill or anything else.
00:39:53:14 - 00:39:55:05
But when you think about it,
00:39:55:05 - 00:39:59:17
your friends are long term adventures
and therefore perhaps
00:39:59:17 - 00:40:03:06
the most significant thing
you can do to add more years to your life
00:40:03:17 - 00:40:04:21
and life to your years.
00:40:06:06 - 00:40:07:09
Wow. Well said.
00:40:07:09 - 00:40:12:04
He was, he was,
pretty polished for his Ted talk.
00:40:12:04 - 00:40:15:04
And for those of you
who are getting all fired up
00:40:15:07 - 00:40:18:07
about Blue Zones, head over to Netflix.
00:40:18:09 - 00:40:22:15
I think it's like it shows like,
something about living for 100 years more.
00:40:23:06 - 00:40:26:14
but if you if you look at blue zones
in the search, you'll get it.
00:40:26:24 - 00:40:28:17
So you can, like, enjoy it.
00:40:28:17 - 00:40:31:07
I just finished the series, actually.
00:40:31:07 - 00:40:36:06
I think here what we're seeing,
and I think this 1st May be his big
00:40:36:06 - 00:40:40:03
most relevant point as of this moment is
00:40:40:03 - 00:40:44:14
and we noticed during Covid
and coming back from Covid that we lost
00:40:44:14 - 00:40:48:01
some of our social rituals
and connections.
00:40:48:19 - 00:40:50:17
And so I think this is a big call
to action.
00:40:50:17 - 00:40:52:24
Mark, get out there. Yeah.
00:40:52:24 - 00:40:58:09
Make that effort for family,
for friends and be really intentional.
00:40:59:09 - 00:41:01:18
The time I mean that stat like
00:41:01:18 - 00:41:04:18
if your three best friends are a
00:41:04:18 - 00:41:07:03
chance is right.
00:41:07:03 - 00:41:09:12
Yeah. 50%.
00:41:09:12 - 00:41:12:04
That's that's a substantial statistic,
I think,
00:41:12:04 - 00:41:17:14
and maybe one that a lot of us
aren't really willing to, to accept.
00:41:17:17 - 00:41:20:24
You know,
I think you can choose your friends.
00:41:21:22 - 00:41:25:03
and I think that's a very, very harsh
00:41:25:15 - 00:41:28:06
but also very proactive reminder.
00:41:28:06 - 00:41:32:05
You know, as we get older,
we have a little bit more flexibility
00:41:32:05 - 00:41:35:22
with regards to where we work, where
we live, who we hang out with, and so on.
00:41:36:08 - 00:41:39:23
I think, Mike, we're not necessarily
saying to all of our, our members today,
00:41:39:23 - 00:41:43:21
hey, go and make a list of all your
friends and really judge who they are.
00:41:44:06 - 00:41:48:07
But I think the invitation here, and it's
certainly one that, you know, myself,
00:41:48:07 - 00:41:52:00
I've been I've been thinking about it is
where are the areas in my life
00:41:52:00 - 00:41:57:16
that cause friction or distraction
or unnecessary, derailment.
00:41:57:22 - 00:41:58:22
Yeah. And stunning thing.
00:41:58:22 - 00:42:00:10
How do I prioritize those?
00:42:00:10 - 00:42:04:01
Is it something that, I mean, I
maybe I just instead of seeing them
00:42:04:01 - 00:42:07:01
seeing that individual at nighttime,
maybe it's for brunch.
00:42:07:01 - 00:42:11:08
It's something that you can quite
physically, and intentionally change
00:42:11:14 - 00:42:14:20
just in order to follow the life
that maybe you're trying to create
00:42:14:20 - 00:42:16:04
or trying to follow.
00:42:16:04 - 00:42:17:13
I think that, Mike,
00:42:17:13 - 00:42:21:02
from what I'm hearing with Dan, it's
the reason why it's such a big takeaway
00:42:21:16 - 00:42:25:19
is because it's something
that really does engage you each day.
00:42:25:21 - 00:42:28:17
You know, when I run into my neighbors,
I have a conversation.
00:42:28:17 - 00:42:31:06
It is a moment of of enjoyment, you know?
00:42:31:06 - 00:42:35:02
And if I see somebody on a bus, you smile,
you have a quick exchange.
00:42:35:12 - 00:42:36:12
You know what?
00:42:36:12 - 00:42:39:12
They've put a smile on my face
in the morning or the afternoon.
00:42:39:13 - 00:42:41:02
Hopefully I've done the same for them.
00:42:41:02 - 00:42:43:05
That camaraderie, community.
00:42:43:05 - 00:42:45:10
I mean, I don't know how
you can put a price on that.
00:42:45:10 - 00:42:49:06
It really is so valuable,
particularly after such a long time
00:42:49:06 - 00:42:52:20
of working remotely through Covid
and so on.
00:42:52:20 - 00:42:55:01
Yeah, you're spot on. There.
00:42:55:01 - 00:42:58:07
So I mean, what a bevvy
00:42:58:07 - 00:43:02:16
what a, buffet,
shall we say, which so much about food.
00:43:02:16 - 00:43:05:03
It was a buffet of
ideas to live a better life.
00:43:07:05 - 00:43:09:18
With that, could you call yourself out?
00:43:09:18 - 00:43:12:18
This is the one you need
to kind of work on a little bit.
00:43:13:06 - 00:43:17:22
Look, I think recently, over the past
few months, I've suddenly tried
00:43:17:22 - 00:43:21:18
to reprioritize,
all four of these areas,
00:43:21:18 - 00:43:24:18
ownership, movement, food connections.
00:43:25:03 - 00:43:27:04
I think of all those four.
00:43:27:04 - 00:43:30:23
Movement is probably the thing that I
could try and raise up a little bit more.
00:43:30:23 - 00:43:34:18
It's very easy for all of us
to get distracted by our priorities.
00:43:34:18 - 00:43:39:11
They're often work or admin based instead,
they just take an extra
00:43:39:11 - 00:43:42:18
five minutes
just to go to the end of your Rodenbach.
00:43:42:22 - 00:43:45:19
Yeah, whatever might be just extended
a little bit
00:43:45:19 - 00:43:48:10
in order to get additional movement time.
00:43:48:10 - 00:43:52:05
I think my that's the thing that I'm going
to try and do each day from now on.
00:43:52:05 - 00:43:52:23
What about you?
00:43:52:23 - 00:43:55:24
What do you what's standing out
from a blues, perspective?
00:43:56:08 - 00:44:00:18
I just had images of you
standing at your desk from one of those
00:44:00:18 - 00:44:04:00
walking desks where they put
a walking machine, and they
00:44:04:00 - 00:44:07:19
people are on the laptop
and they're like, yeah, on the treadmill.
00:44:08:05 - 00:44:11:17
it's thought about one of those before,
actually,
00:44:12:11 - 00:44:14:17
I know, I just need to get outside,
you know,
00:44:14:17 - 00:44:18:02
that's that that's just getting a
little old to you right now.
00:44:19:09 - 00:44:20:09
yeah.
00:44:20:09 - 00:44:21:02
Okay.
00:44:21:02 - 00:44:24:02
If I look at the diagram,
00:44:24:03 - 00:44:28:08
I think my biggest homework assignment
00:44:29:11 - 00:44:33:20
is I, you know, I probably allow
00:44:34:15 - 00:44:39:21
too much time of heavy workload
00:44:41:05 - 00:44:43:02
on projects that make it
00:44:43:02 - 00:44:46:06
a real struggle
to meet these requirements.
00:44:47:02 - 00:44:50:24
So the funny thing for me is I'm
sold on all these ideas.
00:44:52:12 - 00:44:55:08
But if I'm really honest,
I'm probably scrambling a bit
00:44:55:08 - 00:44:58:24
to give them at least
minimum viable attention.
00:44:59:11 - 00:45:03:02
So, you know, I got a list of people
that I need to catch up with.
00:45:03:24 - 00:45:06:22
And, you know, funny example was today
00:45:06:22 - 00:45:09:17
somebody came into town,
00:45:09:17 - 00:45:12:17
at the beginning of the week,
said, really want to catch up.
00:45:13:00 - 00:45:16:22
And I was just like, I'm like,
I could do a half an hour zoom call, but
00:45:16:24 - 00:45:21:04
but I don't have the time
between my commitments to, to make it.
00:45:21:04 - 00:45:24:08
And that kind of tells you like, oof, it's
00:45:24:08 - 00:45:28:00
pretty tight
if you can't kind of make that time.
00:45:28:00 - 00:45:30:08
And then it would have been
great connection time.
00:45:30:08 - 00:45:33:07
So I the lesson for me
is to to kind of work actually
00:45:33:07 - 00:45:37:19
on a bit of a middle level
here is to make sure that the workload
00:45:37:19 - 00:45:41:20
is in line with your blue zone,
because if you're just obligated
00:45:42:09 - 00:45:45:10
through family and work,
then this becomes like a real challenge,
00:45:45:10 - 00:45:46:16
even if you want to do it. All right.
00:45:47:24 - 00:45:49:13
Yeah, I like that actually.
00:45:49:13 - 00:45:52:15
That's a great build rather than just
factoring it into your to do list.
00:45:52:23 - 00:45:55:19
You know, every day,
you know, I've got movement based,
00:45:55:19 - 00:45:59:01
I've probably got third base,
I've got connection based reminders.
00:45:59:15 - 00:46:04:04
But the truth is they're only relevant
if you're actually sticking to them
00:46:04:15 - 00:46:08:21
and you're right when it comes to actually
the physicality of delivering on those
00:46:08:21 - 00:46:09:22
and taking them off.
00:46:09:22 - 00:46:11:11
Yeah, I mean, it's it's
00:46:11:11 - 00:46:15:05
the environment that's around you
on that day in that time of moment.
00:46:15:05 - 00:46:17:08
Right? It's all about that prioritization.
00:46:17:08 - 00:46:19:10
So I was thinking today,
so my mother lives
00:46:19:10 - 00:46:23:14
three hours away and I was thinking, oh,
I'm going to New York in like ten days.
00:46:23:22 - 00:46:26:09
I should try and get up and go
spend some time with her.
00:46:26:09 - 00:46:28:23
And I looked at all
the things in my calendar
00:46:28:23 - 00:46:32:12
and I'm just like, oh, it's going to be
too hard to meet my work obligations.
00:46:32:12 - 00:46:36:11
And then put this traveling
by finding the three hour drive.
00:46:37:04 - 00:46:39:17
And that's when you're like,
okay, come on,
00:46:39:17 - 00:46:42:16
you gotta you got to do a better job
on managing your workload.
00:46:42:16 - 00:46:46:00
So the great news is
there's always work to do. Mac.
00:46:47:02 - 00:46:49:00
Well, I think that's a great admission.
00:46:49:00 - 00:46:52:18
I think it's a very refreshing
take, Mike.
00:46:52:18 - 00:46:55:02
I think hopefully what we've
demonstrated to members,
00:46:55:02 - 00:46:58:06
there is an opportunity to look at all
the things that we're doing in our lives
00:46:58:06 - 00:47:00:04
and thinking,
is this laddering up to our blue zone?
00:47:00:04 - 00:47:01:02
Yeah, totally.
00:47:01:02 - 00:47:02:11
Going to put Sydney on the map.
00:47:02:11 - 00:47:04:24
Yeah.
00:47:04:24 - 00:47:07:24
Mark, I want to say big thank you to you.
00:47:08:08 - 00:47:11:08
And thank you to you, our listeners,
00:47:11:17 - 00:47:14:17
our viewers and our members.
00:47:15:03 - 00:47:20:02
this show, the Moonshot Mass Issue
series, episode 32 is all for you,
00:47:20:02 - 00:47:20:15
our members.
00:47:20:15 - 00:47:24:01
And we dived deep into the world
of the blue zones,
00:47:24:07 - 00:47:26:10
into that sparkling blue water.
00:47:26:10 - 00:47:31:14
And we discovered that you can indeed
create your personal blue zone.
00:47:32:02 - 00:47:33:19
You can live that life.
00:47:33:19 - 00:47:35:20
You do not have to be in Greece.
00:47:35:20 - 00:47:38:04
You do not have to be
in these particular areas.
00:47:38:04 - 00:47:41:04
You can create it in the here, in the now
where you are.
00:47:41:14 - 00:47:43:23
It starts with moving naturally,
00:47:43:23 - 00:47:46:24
then is followed up with a good one,
which is eating wisely.
00:47:47:04 - 00:47:50:19
In fact, is living
this whole spectrum of activities
00:47:51:03 - 00:47:54:04
which crescendos
with connecting with intent,
00:47:54:04 - 00:47:58:19
investing in relationships
that make you a better person,
00:47:59:07 - 00:48:02:16
and the friendships that we're building
here at the Moonshots Master series
00:48:02:21 - 00:48:03:07
will help
00:48:03:07 - 00:48:06:24
you be the very best version of yourself,
and you can do it together with us,
00:48:07:09 - 00:48:11:17
Mark and Mike and the rest of the members
where you can learn out loud with us.
00:48:11:17 - 00:48:13:12
Share your thoughts and ideas.
00:48:13:12 - 00:48:16:12
Do these things
and you truly will shoot for the moon.
00:48:16:17 - 00:48:19:17
All right,
that's it for the Moonshot Master series.
00:48:19:22 - 00:48:20:16
That's a wrap.