# IPL Physio Explains Why Strong People Still Get Injured | John Gloster

https://www.youtube.com/watch?v=l9FlO2sh77g

[00:00] You know, everyone in our audience are playing pickle ball or paddle ball, but everybody's getting injured.
[00:04] I love the fact that people are playing it.
[00:06] We're just not prepared.
[00:07] And that's what we're talking about here is that when you sit down, your core, your glutes, they all switch off.
[00:13] So, you're de-tuning over time, your stable base, and that's what gives your back support, your particular low back.
[00:21] On the weekends, we do explosive activities, but the foundation's not in place, so you're going to get injured.
[00:24] And you'll see most injuries are things like rolled ankles, twisted knees, things like that.
[00:28] And that's because we're just so unstable on one leg.
[00:30] A lot of what you do on that pickle or paddle cord is off one leg.
[00:33] If you're not strong on one leg, you're not strong and you don't develop power.
[00:36] Movement is at the core of everything.
[00:38] Movement is at the core of cognitive function.
[00:40] It's the core of longevity.
[00:42] It's at the core of internal health.
[00:44] You give me like three or five ways that we can all move more.
[00:47] Three or four wall squats.
[00:49] You can do a couple little lunge steps.
[00:51] You can do a couple little high knees.
[00:53] And brilliant.
[00:56] Suddenly you've re-triggered your brain.
[00:58] You've stimulated blood supply.
[01:00] You've got your muscles working.
[01:01] The joints are.
[01:00] Suddenly opened up.
[01:01] What do you think the normal person, the corporate athlete as you call it, what should they be training for?
[01:06] Improving performance at work.
[01:08] Their work involves a lot of cognitive function.
[01:10] And cognitive is linked to physical.
[01:11] So they got to get the physical right before they can really get their cognitive.
[01:14] Your body is a gymnasium in itself.
[01:16] You don't need a gymnasium.
[01:18] The majority of what we ate was actually hunted or killed.
[01:20] Predominantly carnivorous.
[01:22] Look at where we are in comparison to that.
[01:26] The way our pancreas functions and its job and its role in protecting us against blood glucose, we just don't cope.
[01:35] The other thing that was quite frightening for me is over the last 10 or 15 years, we do blood samples of all our athletes, all our cricketers.
[01:39] 18 to 20% of that cohort are the some of your most physical beings on the planet are pre-diabetic.
[01:47] You know, most people are training for they have a goal sometimes like a wedding or a holiday or because a doctor told them.
[01:55] What do you think the normal person the corporate athlete as you call it?
[01:59] What should they be training for?
[02:01] Improving performance at work.
[02:03] Their work involves a lot of cognitive function and cognitive is linked to physical.
[02:07] So they got to look at their physical status and their physical performance first in order to drive a better cognitive outcome.
[02:16] And physical means not just on the training side but also on their fueling side.
[02:22] So fueling and movement are going to be the two key ones for them in order to improve their cognitive outcome.
[02:28] So the corporate athlete does have stressors that are probably greater than a lot of our athletes.
[02:35] And if we don't address that, and those stressors are beyond what we call the threshold of being good stressors, then they're going to need a recovery strategy as well, which they don't have because 90% of people who have high performance jobs.
[02:51] Yeah.
[02:51] They don't have a downtime recovery.
[02:53] They don't have you telling them about recovery.
[02:57] So they just they're working the whole day.
[02:58] They're stressed the whole day, which is a bad stressor.
[02:59] Exactly.
[02:59] Terrible environments, air.
[03:01] Conditioned, sitting the whole day.
[03:04] So, so that's the key.
[03:06] If they want to improve this, they got to improve physical fueling and recovery.
[03:11] And and when you say physical, what would be the physical qualities that you think are the most important for, you know, everyone who has a sedentary lifestyle like all of us do the opposite of what we're doing right now?
[03:24] Just get up and move.
[03:27] You just have to Everyone talks about the mobile phone.
[03:28] It's called a mobile phone for a reason is that we're supposed to be mobile when we're on the thing.
[03:33] And I laugh when people are on their mobile phones but sit down.
[03:36] There's an opportunity to get up and walk around your desk and sit back down, you know.
[03:42] So I don't we don't we just don't move enough.
[03:44] So whatever that means is I like I like that use.
[03:47] I do it all the time.
[03:49] The minute I'm on a call, I'm just get up and I walk.
[03:50] I just I just jump up.
[03:52] Grab it.
[03:53] I walk up and down no matter how big the room is.
[03:54] And we see that in the way you are.
[03:55] And that's not just because you're lean, but because you you have energy.
[03:59] I mean, you have an energy about you.
[04:00] And I'm sure part of that is because you are you.
[04:02] Move.
[04:03] And my number one message to anybody is move more.
[04:06] So movement is at the core of everything.
[04:09] Movement is at the core of cognitive function.
[04:11] It's the core of longevity.
[04:13] It's at the core of internal health.
[04:15] It's the core of communication.
[04:18] Most people think better and communicate better when they're moving.
[04:23] So, could you give me like three or five ways that we can all move more?
[04:29] Pretty well everybody gets a lunch break and, you know, what do we do in our lunch breaks?
[04:34] We stay seated and just eat our lunch at our chairs.
[04:39] But again, there's a short opportunity and movement doesn't mean going out and walking for 20 minutes, half an hour.
[04:43] It just means literally getting up and there are two or three things that even standing next to your desk you can do.
[04:48] You can do three or four wall squats.
[04:50] You can do a couple little lunge steps.
[04:52] You can do a couple little high knees and brilliant.
[04:56] Suddenly you've re-triggered your brain.
[04:58] You've stimulated blood supply.
[05:00] You've got your muscles working.
[05:02] The joints are suddenly opened out.
[05:02] So stairs are an amazing
[05:05] Exercise medium.
[05:08] Even going downstairs, believe it or not, is really is beneficial because we use muscle completely differently when we go down than we're going up.
[05:14] So even if it means starting by going down the stairs at work instead of coming up and eventually progressing to that.
[05:21] So stairs, uh, whenever you're on your mobile phone, just get up and walk around your desk.
[05:29] Um, but use always this concept of your body is a gymnasium in itself.
[05:31] You don't need a gymnasium to be fit.
[05:35] That's what a lot of people say, you know, I don't have time to go to the gym.
[05:38] Yeah, you can do a couple of mobility stretches.
[05:41] Thinking about when you're sitting, what muscles are shortening, particularly our hip flexors, our spine, you know, all these things that become compressed and shortened and just getting up and doing the opposite.
[05:50] Doing a couple of back stretches, doing a hip flexor stretch, which takes, you know, 10 seconds, and then you're resetting everything for your next seating journey, which might be the next hour or so.
[06:03] But I just don't think we're aware of how that cumulative.
[06:08] Load over time impacts us negatively.
[06:11] Could you tell us a little bit about that?
[06:12] I've heard various studies.
[06:14] How bad is sitting over time?
[06:16] Most people have manifest themselves in posture concerns or posture problems.
[06:23] Headaches, forward chin postures, low back pain, shoulder pain, limited range of movement with their shoulders, um, and and neck pain being a probably the major one.
[06:37] And all that is postured that's driven by poor posture or sustained postures over long periods of time.
[06:45] So, you just got to realize what are the postures that I'm in, reversing those.
[06:50] And it only needs to be a short, not even a minute of reversing each one of those postures, doing a few chin tucks, getting up, doing some back extensions, the reverse of what you're doing when you're sitting, and then sit back down again.
[07:00] And it's amazing how that can just break that that posture cycle.
[07:05] Spinal loading is is Yeah.
[07:06] Yeah.
[07:06] So when we look at intraiscal pressure, so the pressure
[07:08] Inside the intervertible disc between your spine when you go from lying to standing to sitting.
[07:17] So let's say for argument's sake that the pressures inside your disc are 10 units when you're lying down.
[07:21] It's pretty similar when you're standing because when you stand up you engage your core muscles and they brace and support the spine.
[07:28] So let's say it's 10 or 15.
[07:30] When you go to sit goes to about ninefold.
[07:33] Wow.
[07:36] The intra the pressure within the disc particular if you're slouch sitting.
[07:38] Got it.
[07:39] So even the way you sit and sitting posture then is determines a lot of things.
[07:45] But the best part the best way to counteract that is to get out of those postures for short periods.
[07:49] Um because the pressure builds up.
[07:51] Exactly.
[07:52] It's cumulative.
[07:53] It's 9x.
[07:55] Huh.
[07:53] 9x to go from standing to sitting.
[07:55] Standing is fine.
[07:57] Standing is Yeah.
[07:58] Because when you stand up everything engages all the muscles switch on in order for you to stay upright.
[08:01] Core switches on.
[08:04] Yeah, cuz when you sit down, your core effectively switches off.
[08:07] So your the core is your shock absorber.
[08:09] For your spine.
[08:12] Think of it like a bamboo structure around your spine, but when you stand up, it's strong.
[08:16] When you sit down, it's not there.
[08:18] Okay?
[08:20] So you lose this shock absorption through your spine.
[08:21] So when you're sitting down, your spine is taking the full load.
[08:24] The muscles are dead.
[08:25] Your disc will take the full disc, right?
[08:27] Your invert discs take the full load.
[08:28] You know, one more thing you spoke about was power.
[08:29] You said I think we mentioned once you said power is very important more than strength.
[08:35] Can you tell us the difference between strength and power?
[08:37] Yeah, I think what we look at now particular just put into a sporting context.
[08:41] So people look at the modern day IPL game and cricket and my god these guys they've got so much power.
[08:48] You know power is the extension of strength.
[08:53] It's putting strength into practice so to speak.
[08:56] But power is not only a derivative of how strong you are.
[09:05] It's actually how stable you are.
[09:08] So it's one thing to be the strongest guy in the room with who
[09:09] Generates the most power when we do all the testing.
[09:14] That's useless if you can't put it into hitting balls out of the ground.
[09:19] That power becomes utilized to its fullest when it's working from a stable base.
[09:24] And that's why we spend so much time on working on our core muscles.
[09:28] Again, same conversation on our core muscles, on our glute muscles, and how stable we are, particularly when we're on one leg.
[09:35] If you think about, and we don't think about this often enough as normal individuals, is that pretty much everything we do, we're on one leg.
[09:42] Half of our gate cycle is on one leg.
[09:46] Anything we do in sport, particularly in cricket, it's on one leg.
[09:50] You push forward off one leg, you take off on one leg, you land on one leg, you dive off one leg, you know.
[09:56] So we don't spend enough training time training single leg activities.
[10:02] So therefore being strong on one leg as well as two legs.
[10:05] So when you get into the gym, don't always just do double leg loaded stuff.
[10:09] Actually do some more single leg loaded stuff.
[10:11] What would be good? A single leg squat.
[10:13] Single leg squats, single leg hops,
[10:14] single leg step ups, single leg lunging,
[10:18] um you know, wall lunging, wall squatting, um uh things like standing on one leg, balance exercises that we talked about before, uh you know, rotation work off one leg, resistant bands, you know, all these things trying to because if you're not strong on one leg, you're not strong.
[10:36] And if you're not strong, you don't develop and you you don't have a strong base and you don't develop power.
[10:42] So that for me is the key.
[10:44] And that's what we're talking about here is that when you sit down, those muscles that I've just talked about, your core, your glutes, they all switch off.
[10:51] So you're de-tuning over time your stable base and that's what gives your back support um your particular low back its stability and it support.
[11:01] And then we go out and do ex on the weekends we do explosive activities.
[11:06] I want to take out paddle and I want to ple and I want to do this and whatever.
[11:10] But you're not you the foundation's not in place.
[11:11] You're going to get injured.
[11:14] So I want to start with Rajasthan Royals and the way you look at a body in Rajasthan Royals because you have you know a 15-year-old player like vehi and then you have you know a lot of 30-year-old players as well and 30 plus 30 plus exactly.
[11:31] So before you even think about training them, how do you read these bodies?
[11:35] Yeah, I think the big difference we've made now is we treat everybody as an individual because you can't train a 15-year-old the same way you train a 35-year-old and you can't train a you know a predominant a batsman the same way you train a fast bowler.
[11:48] So everything is very individualized.
[11:50] Um but that comes on the back of insight.
[11:52] I can't deliver a program or some sort of uh training um regime if I don't know that individual inside out.
[12:02] And I'm not talking just physical parameters.
[12:04] I'm talking their mental capacity, their durability, their resilience, their history.
[12:10] So a whole uh program is built around uh insights.
[12:14] That's where technology becomes a really good friend of ours.
[12:18] Um, so there's a lot of individual testing that goes on.
[12:20] And so that's intrinsic testing, extrinsic testing.
[12:26] Um, and then most of the value I get out is from history.
[12:28] What's their history?
[12:30] What's their upbringing?
[12:32] What's their injury histories, their age, their sex, you know, all these things play into it, what role they play.
[12:38] And on the back of that, we build out a risk profile for that individual, uh, across I think there's about 10 or 12 parameters that we assess them on.
[12:48] Lifestyle being one of them because that does impact risk.
[12:51] And once we build that out, we can then look where their deficits are, where the deficiencies are, and therefore the potential for injury or performance fluctuations going forward.
[13:02] And then a program is built individually for them.
[13:04] So Survivanchi's program and obviously he's still a minor so I can't comment specifically on him but when you train any child you must not filter out the fun.
[13:18] Piece because they're still a kid.
[13:20] He's still 15 years old.
[13:21] Okay.
[13:23] So fun has to be at the core of everything he does.
[13:25] And but one eye also on performance and protecting him in the performance arena.
[13:30] So we still need to build some sort of training strategy around him, but it's obviously very different to the one that we're doing for a 30 plus, you know, experienced cricketer.
[13:42] So the main consideration for a tournament like the IPL is environmental.
[13:46] People don't realize just how big the environmental impact is on a on a player in India in that time of the year.
[13:53] So most of it is around recovery.
[13:56] Um so one is preparation and that's a really key part of it.
[14:00] That's where I learn about the player where we build all the programming into them.
[14:04] Performance day what happens on perform on the day of performance which is the things like nutrition fueling their hydration warm-ups etc etc.
[14:16] But then we host event we come into the real secret.
[14:20] Source, if you want to call it that, is the recovery piece.
[14:22] And that is where we've really drilled down.
[14:23] And that's where someone like a 15-year-old athlete is where we spend most of our time, actually, is in the recovery piece.
[14:31] Particularly in India, in the environment and the weather we have during an IPL tournament, in the intensities of a tournament like that, right?
[14:40] And I always use this analogy around Formula 1.
[14:44] And if you look at a Formula 1 environment and then you look at your road car, everything that's pioneered in the Formula 1 space in terms of performance, safety, um, you know, your traction control, your turbo, all of that was pioneered and invented, so to speak.
[15:06] Exactly.
[15:06] All started in Formula 1 but eventually ends up in your road car to benefit you, to make your car safer, more efficient, you know, more fuel efficient, etc.
[15:19] Very similar to the way I look at performance.
[15:21] High performance sport and elite sport.
[15:23] Is that all the learnings that we pioneer in that space and most of the innovations and pioneering in physiology and performance medicine starts there because we're trying to break barriers.
[15:37] We're trying to push boundaries.
[15:38] We're trying to improve performance.
[15:41] But actually a greater benefit from those insights and understandings would probably benefit the general population more.
[15:49] So I think it's really important that I at some level and even you now be a conduit for those learnings to come back and benefit a far greater population, particularly somewhere like India where we do have significant health problems and things that we can make changes to.
[16:09] You know, you spoke about, um, you use several parameters to assess a player.
[16:11] You said 10 to 12, which is a lot, I know.
[16:13] What would be the top three parameters that you think that you use to assess a player's fitness that that would be, you know, relevant to us?
[16:22] Relevant to you.
[16:24] Um, lifestyle number one, because that's the thing that not only impacts you most, but also you can impact and change as well if you're so inclined.
[16:37] Um, the other one really is getting an understanding of where your current fitness status is and being realistic about that.
[16:45] And I know a lot of people take up all these sports because it's at an older age, and I think that's fantastic.
[16:49] I'm not going to stop it, but are they actually prepared or adequately prepared to do that?
[16:56] So, I think having a realistic understanding of where you are in your own fitness journey currently.
[17:04] Um, and then the history.
[17:06] So, training history tells me a lot.
[17:08] If you've got a really strong training history, you've grown up in a really strong robust physical education system, um, then obviously that allows you to be better adapted and possibly more resilient.
[17:20] We can talk about resilience later on, but I think
[17:22] That puts you in a better state to be, uh, not just a better athlete, but a more resilient injury, less injury-prone athlete as you get as you get older.
[17:32] So, they're probably the three key ones.
[17:35] What would you think on a physical level, other than the bloods are, are you know, for our audience, things you know, you have a 30-year-old, 40-year-old, 50-year-old, 60-year-old in audience, what are things that they should test to see how they are physically, other than doing bloods and everything?
[17:50] Yeah.
[17:50] So mobility is one.
[17:53] So flexibility and mobility is another one, which is an indicator of, um, poorer control over your lifestyle.
[18:02] Got it?
[18:02] Because if you have poor control over lifestyle, which means you're sitting a lot, you're sedentary, you're overweight, mobility and flexibility is one of the first things to go.
[18:11] And also because it impacts your collagen, um, and therefore muscle, etc., etc.
[18:16] Any specific mobility exercise that tells you, you know, when you look at someone that only, can you still touch your toes?
[18:21] Can you
[18:23] You know, so really basic stuff, you know.
[18:25] We do sit and reach tests and, uh, but somebody, you know, able to bend over or not and touch the toes, which they used to do 10 years ago versus not now.
[18:34] You got to ask the question: why can't I do it now, and is there a way around that, can I change that?
[18:38] So that's a big one.
[18:40] Grip strength is another one.
[18:42] So how can someone test their grip strength?
[18:43] There's a little thing called a handheld dynamometer, which, I mean, you pick them up from most pharmacies, to be honest, which just measures in either force in newtons or in pounds.
[18:54] That's an important indicator.
[18:56] Yeah.
[18:57] And what you want to do that is use it as a mark, get a baseline and use that as a marker, and then there are certain, um, parameters that certain age groups should be within in certain cohorts.
[19:09] What you want to do is get a baseline and then just see if you're changing, but then set out on a resistance training journey because we know that improves so many things.
[19:18] Not just by the fact you're getting stronger and improving your grip strength, but when you exercise larger muscle groups.
[19:23] You improve insulin resistance.
[19:25] Exactly what I just talked about before.
[19:27] One of the one of the remedies for insulin resistance is building a resistance training program because it makes your um system more sensitive to insulin.
[19:38] Your muscles require more fuel, which means you need more insulin sensitivity to get it into the muscle to be converted to glycogen to use as energy.
[19:47] So yeah, so I think resistance training would be the thing that anybody over 40 should be bringing into their daily into their daily program.
[19:53] Irrespective of your male or female, I think resistance training in some form.
[19:57] And the other one is also particularly for our female cohort is is body weight training.
[20:07] So so being and and weightbearing training.
[20:10] So being on your feet because bone health is is um [snorts] dependent upon forces going through the bone to help remodel bone.
[20:18] And again because we spend so much time sitting, we we're always in the cars, we're never um you'll see one of the.
[20:26] main causes of osteopenia or earlier
[20:28] onset of osteopenia and therefore
[20:30] osteoporosis is because of limited
[20:33] weightbearing these days. So graded
[20:37] controlled weightbearing exercise is
[20:39] critical to bone health.
[20:41] And the other thing that's really
[20:42] interesting around bone health, which
[20:44] there's been some decent studies around
[20:46] this, was
[20:48] particularly in the subcontinent where
[20:49] we see high ratios or high levels of o
[20:52] higher levels of osteopenia particularly
[20:55] in our female cohort. Yeah. as they get
[20:57] older. One of the things I think of is
[20:59] because of the very highly more highly
[21:03] acidic diets,
[21:06] particularly because of the oils, higher
[21:08] oil content in the foods.
[21:11] And what happens is when the body
[21:14] becomes more acidic, it then goes
[21:16] hunting for things that can try and
[21:18] balance it out and make it more
[21:19] alkaline.
[21:21] And what's the most alkaline structure
[21:23] in the human body?
[21:24] Calcium.
[21:25] Is bone. Exactly. So the best way to
[21:27] protect yourself is to build muscle and
[21:30] to build balance because if you're less
[21:32] likely to fall in the first place,
[21:33] you're less likely to fracture
[21:34] something. We don't do enough work on
[21:37] balance
[21:38] with our orderly population. So balance
[21:40] training is critical for them. In order
[21:43] to do that properly, they need to be
[21:45] stronger. So resistance training and
[21:47] balance [clears throat] training in our
[21:48] early population
[21:51] irrespective of what your osteopenia or
[21:53] osteoporosis score is can very much
[21:57] protect you from from falls and
[21:58] fractures um and ending up in a hospital
[22:01] bed. So I think that's a really big
[22:04] piece that we need to work on and then
[22:06] looking at what are the other training
[22:08] environments that you can then utilize
[22:10] to get better at that. And I'm a huge
[22:13] fan of water training, aquaotherapy,
[22:16] swimming,
[22:17] not just not because a lot of people
[22:18] can't swim,
[22:19] particular in the subcontinent, a lot of
[22:21] people don't swim and they're fearful of
[22:22] water,
[22:23] but just exercising in water is
[22:25] unbelievable for this, particularly for
[22:27] that cohort that I'm just talking about.
[22:29] So getting people into the into the
[22:31] water environment, into the aquatic
[22:33] environments, you're getting load
[22:34] through the joints and through the
[22:36] bones, which is what you want, but it's
[22:37] not overloading them because you're
[22:39] cushioned by the water. But every
[22:41] movement you do in water is against
[22:43] resistance. So it's a form of resistance
[22:45] training but in a protected environment.
[22:47] I see.
[22:48] And you're more mobile in water. So
[22:50] you're improving mobility. So I think
[22:52] that's an incredible environment. And
[22:53] and if you look at coming back to the
[22:56] swimming,
[22:58] why should swimming be or learning to
[23:01] swim be compulsory? It's compulsory in
[23:03] every school in Australia. It's
[23:04] compulsory for every child in Australia.
[23:06] One because 90% of Australia's
[23:08] population lives within 20 kilometers of
[23:10] the sea.
[23:11] They're always there.
[23:12] But also because there four or five key
[23:15] things that come out of that. One is
[23:17] safety. Number one. Every day I pick up
[23:19] the newspaper. There's a drowning here.
[23:21] There's a drowning there. Someone fell
[23:22] in, couldn't swim, drown. That is
[23:25] horrendous and shouldn't happen. So one,
[23:28] number one, safety. Number two, social.
[23:31] Take in a country like Australia, you
[23:33] are left out of a lot of social
[23:34] environments if you can't swim,
[23:37] going to the beach, going surfing, going
[23:39] water skiing, going snorkeling, going
[23:42] all these things. Fitness, the big one
[23:44] for me as well and for you as you've
[23:46] just said. So a really safe, excellent
[23:49] fitness parameter is swimming. Okay. So
[23:52] using swimming as a fitness competition.
[23:56] So competition becoming a competitive
[23:58] swimmer and and bringing competition
[24:01] into a child's life through the medium
[24:03] of swimming.
[24:04] So so and then what it also does is
[24:07] gives you an opportunity later on in
[24:09] life to have another means apart from
[24:12] walking as you get older to stay fit and
[24:14] healthy. So there's five things there
[24:17] why everybody should learn how to swim
[24:19] or at least be comfortable in an aquatic
[24:22] environment. The number one recovery
[24:24] tool we use during the IPL is the
[24:27] swimming pool. I see.
[24:28] And so it's compulsory for every hotel.
[24:30] So when we do the wrecks before the IPL,
[24:33] I do the wrecks of all the hotels. The
[24:35] number one thing it has to have is a
[24:37] good swimming pool because every single
[24:39] one of our recovery sessions takes place
[24:41] in the water [snorts]
[24:42] and every single and and occasionally
[24:45] training sessions actually occur in the
[24:46] water as well. A lot of the running
[24:48] training,
[24:48] right?
[24:49] And and also rehab. It's a brilliant
[24:51] rehabilitation environment when we're
[24:53] returning to play and returning to sport
[24:55] after injury. So, I can't speak more
[24:59] highly of of aquatic environments for
[25:01] for people to both be functional, to be
[25:04] healthy, to be safe, um but also to to
[25:09] experience the uh the overall health
[25:12] benefits of um the beauty about
[25:14] swimming, particularly strokes like
[25:16] freestyle, is that it's a beautiful way
[25:18] to elongate the spine. So for our
[25:21] players who are running and jumping and
[25:22] hopping on hard ground and bowling and
[25:24] doing things where we're tending to
[25:26] compress our whole spine, that's why we
[25:28] use the recovery environment for as
[25:30] swimming as an as a recovery tool is
[25:33] because it tends to elongate the body,
[25:35] take the pressure off the spine.
[25:37] Um, so so that's the that's more the
[25:41] recovery side, but on the fitness side,
[25:43] it's a it's it's a no-brainer.
[25:45] Got it. What about walking? You know, a
[25:48] lot of people say, "I walk for half an
[25:49] hour every day." How how good is
[25:51] walking? I know movement is important,
[25:52] but as you're getting older, what does
[25:54] it do?
[25:55] Walking walking is life. I walking
[25:58] there's one takeaway
[26:00] that I give everybody is don't stop
[26:02] walking. Don't stop moving. Um, every
[26:05] system is required to function when you
[26:07] move, when you walk,
[26:08] right? you know so it's cardiovascular
[26:11] has its benefit
[26:11] lymphatic cardiovascular all your all
[26:14] your muscle pumps and
[26:16] brain
[26:16] brain and brain as I talked about before
[26:18] the cognitive movement link um and and
[26:22] so walking if there's one exercise that
[26:24] everybody embraces and there's some
[26:26] really good studies around the the
[26:28] benefit of fast walking versus running
[26:31] it almost outweighs so the benefit of
[26:33] walking it almost outweighs the benefits
[26:35] of running
[26:36] really
[26:36] yeah so particularly as we get older
[26:39] because of the joint health sort of
[26:41] conversations and things like that.
[26:42] So fast walking, brisk walking,
[26:44] brisk walking. Yeah. Yeah.
[26:46] It looks silly, but it feels good.
[26:47] It feels fantastic. Yeah. And and so and
[26:50] then they say, "What's the number?" You
[26:52] know, how many steps a day or how
[26:54] duration? But 30 minutes is generally
[26:57] the 30 minutes of brisk walking a day is
[26:59] seems to be the sort of common sort of
[27:02] denominator amongst most people, right?
[27:05] Um, and then there was a big debate
[27:07] about 10,000 steps being, you know, you
[27:09] do 10,000 steps a day, you can reduce
[27:11] your cardiac risk by about 40%.
[27:15] That number's sort of pretty fluid. The
[27:17] one that they seem to be most I see
[27:20] popping up most is around 8,000 steps a
[27:22] day of brisk walking.
[27:24] Um,
[27:24] of brisk walking.
[27:25] Yeah. Look, any walking is good, but
[27:28] ideally if it's brisker, then then
[27:30] things function a little a little
[27:32] harder,
[27:32] you Give me give me five things, you
[27:34] know, that reverse [snorts]
[27:36] Yeah.
[27:36] this the new cancer which is sitting
[27:38] down every day.
[27:38] Yeah. And we just got up and did it
[27:41] ourselves because we've been sitting for
[27:42] a while and we're practicing what we
[27:44] preach.
[27:44] We should.
[27:45] So yeah, the the number one for me is is
[27:48] back extensions. So standing up and
[27:49] getting some good back extensions,
[27:51] putting your hands on your hips and
[27:52] leaning backwards into it.
[27:54] Um I love doing quad stretches. So doing
[27:56] it just standing up and doing a
[27:58] quadricep stretch.
[27:59] The lunge. Uh you can do it as a lunge
[28:01] but putting your putting your foot up
[28:04] pulling your foot up into your into your
[28:06] backside. Um I love lunging and I think
[28:09] lunging because it's a hip flexor
[28:10] stretch as well which is what we shorten
[28:12] when we sit.
[28:13] Um so a lunge and and and then for me
[28:17] the uh you can do a basic hamstring
[28:19] stretch as well. So really just sort of
[28:21] bending over, touching your toes,
[28:23] getting your hamstrings stretched out.
[28:25] Um, and then don't forget your upper
[28:27] body because that's also in some pretty
[28:29] poor postures generally as well. So, I'm
[28:31] a big one for chin tucks.
[28:33] So, chin tucks and then hand and and
[28:36] taking hands behind your back and and
[28:38] stretching out the front of your
[28:39] shoulders. So, if you can just do those,
[28:41] even if it's three or four times a day,
[28:44] it's going to make a significant impact
[28:46] to how you feel at the end of the day.
[28:48] But if you can do it every hour, then
[28:49] perfect.
[28:50] Got it. [snorts] Um you know everyone in
[28:53] our audience and a lot of people you
[28:54] know are playing pickle ball or paddle
[28:56] ball [snorts]
[28:57] you know so I'm smiling.
[28:59] Yeah [laughter] and it's a fantastic
[29:00] thing obviously but everybody's getting
[29:02] injured a lot of work for
[29:03] physiotherapists.
[29:05] Yeah that's why smiling the industry the
[29:08] allied health industry is is benefiting
[29:10] significantly but you're right I'm never
[29:12] going to stop people from taking up a
[29:14] sport. And that's not purely from the
[29:17] physical side but from the social side,
[29:19] the community side. Uh we know it's a
[29:22] big stress relief. Okay. And stress is
[29:24] one of the biggest drive drivers of
[29:26] modern day uh disease. Um so if we can
[29:31] bring keep that but try and protect them
[29:33] a little better so that so there's less
[29:35] injuries and that's that's that's what
[29:36] our main focus should be. All that comes
[29:38] down to is being aware of where you are
[29:41] in life and where you've come from
[29:44] and being a little bit better prepared
[29:46] for that environment. It's quite a
[29:48] traumatic environment once you get onto
[29:49] the court particularly when in males
[29:51] testosterone takes over and and and we
[29:54] really want toach the competitive as you
[29:57] said your sympathetic nervous system
[29:59] takes off. Um, but that's a good thing
[30:02] because we need those stimulants and
[30:04] those stresses as well, but you need to
[30:07] be prepared for them. I just don't think
[30:09] we prepare enough. So, the first thing I
[30:12] would do is advise someone to just go
[30:14] and see either a well-trained strength
[30:17] and conditioning trainer or a trainer or
[30:20] a well-trained sports physio and say, I
[30:22] want to go on this journey.
[30:25] Um, what's the four weeks leading into
[30:27] this going to look like for me? because
[30:30] it probably take about four weeks to
[30:31] sort of be reasonably well adapted to
[30:34] what you're going to be putting yourself
[30:35] on the court. And then when you are on
[30:37] the court, it's not it's not a case of
[30:38] going from zero to 100. It's a case of
[30:40] spending the by be 30 minutes 20 to 30
[30:44] minutes to start with on first day. What
[30:46] a lot of people do is they go in and
[30:47] play. They love it so much they play an
[30:49] hour and a half. The next day they feel
[30:51] terrible and so and uh so then they
[30:54] sometimes even lose interest on the
[30:56] back. So just ease gradually into the
[30:59] actual effort itself. But the
[31:01] preparation is really key. And then have
[31:04] two or three little recovery strategies
[31:06] that are also going to make you wake up
[31:07] the next morning feeling better. And
[31:10] when you wake up the next morning better
[31:11] recovered, your chances of injury are
[31:14] less. And you're going to go into the
[31:15] next exertion feeling better as well and
[31:18] better prepared for the next exertion.
[31:20] Right?
[31:21] But don't stop. I I don't want people to
[31:23] stop playing. Just be better prepared to
[31:25] play and appreciate that surfaces have a
[31:28] big impact. What's the surface like? Try
[31:31] and protect yourself with good footwear.
[31:32] That's another thing. So, where can I
[31:35] lessen risk? Stay hydrated. Be fueled
[31:37] properly. Wear the right appropriate
[31:40] clothing, particularly footwear. Analyze
[31:43] and assess the surface that you're
[31:44] playing on and and be and and be wary
[31:46] that that may impact uh injury. um and
[31:50] know where your thresholds are and don't
[31:52] go beyond those initially.
[31:54] And is a is a large part of it because
[31:56] of what weakness would you say? Core
[31:58] weakness, glute weakness, shoulder, what
[32:00] all of them are.
[32:01] And you'll see most the injuries are
[32:02] things like rolled ankles, twisted
[32:04] knees, things like that. And that's
[32:05] because we're just so unstable on one
[32:07] leg and we haven't trained for it. So
[32:09] when we talked about what conditioning
[32:11] you would do in the gym or with your
[32:12] sports physio, a lot of it be around
[32:15] about being stable and strong on one leg
[32:17] because a lot of what you do on that
[32:19] pickle or paddle court is off one leg.
[32:21] You lunge forward on one leg, you take
[32:23] off to the side on one leg, you go
[32:24] overhead on, you know, so you're in
[32:26] unstable environments consistently. And
[32:29] when you're unstable, you're at risk of
[32:31] tearing or pulling something. So that
[32:33] would mean just spend a lot more time on
[32:35] your core stability, your single leg
[32:37] stability, and general lower limb
[32:39] strength.
[32:39] Got it. I want to talk a little bit more
[32:42] about uh training when you know you're
[32:44] in pain because as you get older, you're
[32:47] going to have niggles, constant niggles.
[32:49] Um so how should someone think about
[32:51] being active with these pains? Like what
[32:53] what what is the mind?
[32:54] Yeah. What's good pain? What's bad pain?
[32:56] Because there is there is such a thing
[32:58] as good pain. And whenever you adapting
[33:01] to a new physical environment or your
[33:03] body is trying to there's going to be
[33:05] pain associated with that because
[33:06] there's inflammation associated with
[33:08] that but that's how the body recovers.
[33:09] That's how that's a signal for the body
[33:11] to recover and grow and get stronger and
[33:13] get healthier. Okay. So moderate amounts
[33:16] of inflammation are required for growth
[33:18] particularly muscle growth um and and
[33:21] and even uh tendon growth. So we need
[33:24] some of that but you got to recognize
[33:26] what's good what's bad when have I
[33:27] overdone it. The ju the general rule of
[33:29] thumb is that if it restricts if that
[33:31] pain or discomfort restricts ranges of
[33:33] movement of your of that body part then
[33:37] you've probably overdone it and just
[33:38] respect that until it drops down to the
[33:40] point where it doesn't restrict range or
[33:43] it persists more than 24 hours. So then
[33:46] then I'd be saying okay I got to back
[33:47] off a little bit. I've overdone it.
[33:49] Okay. Or if it inhibits any of your
[33:52] normal activities of daily life. So if
[33:55] it inhibits your walking so you're
[33:56] limping or you can't go up and down the
[33:58] stairs or or the basic thing getting in
[34:01] and out of a car if you're noticing it
[34:02] then
[34:04] then back off. You know physiootherapy
[34:06] has um
[34:08] advanced so much in the last 20 years
[34:10] like I've been seeing physio therapist
[34:11] on and off for 20 years and I can see
[34:12] the massive change. A lot of it is from
[34:14] Australia. I've seen a lot of it is from
[34:16] America. If people want a really good
[34:18] physiotherapist what should they look
[34:19] for?
[34:20] Qualification number one. And I think
[34:24] what separates the good from the very
[34:26] good now is if they've got
[34:29] uh a mast's in particularly sports
[34:31] physiootherapy or or manual therapy
[34:35] techniques. Most of those will have to
[34:37] be attained overseas. The reason why I
[34:39] say focus on those individuals is
[34:41] because they have very good manual
[34:42] therapy skills.
[34:45] You go into the best physio practices in
[34:47] the world, not just in India in the
[34:48] world, you will not see a single piece
[34:50] of electrotherapy equipment.
[34:53] It's all manual.
[34:55] It's all manual therapy, exercise
[34:58] therapies, um soft tissue release, soft
[35:01] tissue work, but predominantly manual
[35:03] therapy.
[35:04] And the skill is in the what we call the
[35:07] clinical reasoning for that injury, the
[35:09] why, and therefore the diagnosis, quick
[35:12] diagnosis, and then an intervention
[35:15] straight away. the best physios in the
[35:16] world. And there's a there's a law in
[35:19] Australia that if you can't impact a
[35:21] positive change from the physiootherapy
[35:23] intervention within three sessions,
[35:25] you've either misdiagnosed the problem
[35:27] because that's how good our skill sets
[35:29] are or your treatment's not appropriate
[35:31] for that diagnosis and you got to go
[35:33] back and revisit it or re-refer on.
[35:35] There's a law in Australia called the
[35:36] overservicing law where if you over
[35:38] service and they're not improving
[35:41] then you can't do that because you're
[35:43] not benefiting anybody. So good physios
[35:45] will affect a positive change within
[35:46] three sessions. Remember that. Got it.
[35:49] So that's generally the benchmark. So
[35:51] you know like Jookovic I heard at 38 he
[35:53] rebuilt his whole plan because he was
[35:56] this power player and he built it around
[35:58] joint stability and mobility and
[36:00] recovery.
[36:01] So um
[36:03] I just want to look and nutrition
[36:04] and nutrition aging athletes teach us so
[36:07] much. Ronaldo today in the World Cup
[36:09] what could we learn from all that?
[36:10] Yovich particularly when he had I don't
[36:13] know whether you've read his book but
[36:14] when he removed uh he had all those
[36:18] breathing issues so he had to he removed
[36:20] as soon as you remove bread or any wheat
[36:22] products
[36:22] wow
[36:23] solved his problem.
[36:24] Wow.
[36:25] Okay. So um so nutrition and that's
[36:28] where the beauty of technology and
[36:30] wearable technologies has given us that
[36:32] insight for us to then act upon and
[36:35] that's what these guys have been doing.
[36:36] They've had insight. Do all your all
[36:38] your team members wear?
[36:41] Yeah. So we either wear whoops or auras
[36:43] or yeah rings. More importantly is they
[36:47] see the data.
[36:48] They see the impact. So then I start the
[36:51] conversation. It starts the conversation
[36:54] that look at this. Why is that dropped?
[36:57] And what is the the outcome of that? So
[37:00] variability. Exactly. And bring it back
[37:02] to what did you eat
[37:03] before you went to bed? M had a high
[37:05] carb meal before I went to bed.
[37:07] Some sugar.
[37:08] Exactly. And then I can say, well,
[37:10] because of that, we're going to have to
[37:12] limit your performance the next day
[37:14] because you're at risk of injury cuz
[37:16] your cortisol is suddenly elevated.
[37:18] Oh, you limit their performance. Is it?
[37:19] Yeah. We may adjust their training
[37:20] routine,
[37:21] right? So, so the dashboard comes to me
[37:24] in the morning of of a lot of those
[37:26] insights and then on the back of those
[37:28] insights we will then look at the
[37:29] training that's assigned for them for
[37:31] the day and make modifications that if
[37:33] we see risk from the insights.
[37:36] So that's
[37:36] what are the biggest areas that you
[37:37] found which really impact sleep and you
[37:40] get this dashboard in the morning for
[37:42] athletes.
[37:42] So alcohol number one
[37:46] but they're so good about it now and
[37:47] they're so
[37:48] Yeah, I'm sure alcohol must not even be
[37:49] a thing now.
[37:50] It's so well educated. It's coffee now.
[37:52] It's coffee.
[37:52] And in fact, restricting their caffeine
[37:54] intake because some are very sensitive
[37:56] and that's where the where the testing
[37:57] can tell us who's sensitive caffeine and
[37:59] who's not.
[38:01] So, I'm glad it's caffeine that's taken
[38:04] over from alcohol because I love the
[38:06] coffee environment and the cafe type
[38:09] environment that players have embraced.
[38:11] So, cafe
[38:12] 2 p.m. No, after 2 p.m.
[38:14] Well, for some it's 4 and for others
[38:16] it's they're not sensitive at all, but
[38:17] for some it's two,
[38:18] right?
[38:18] So, we know who they are. Who are the
[38:20] two PMers? who are the 4pmers, who are
[38:21] the 6 pmmers.
[38:23] Um, so but traditionally it was alcohol
[38:26] that impacted HIV and heart rates, the
[38:30] food, what you eat and when you eat,
[38:32] that's the big one. So that's the piece
[38:34] that we've really changed in our
[38:36] players. And I'm not talking just about
[38:38] our cricket. I'm talking about all the
[38:39] athletes that I work with. Um, and also
[38:43] intensity of exercise
[38:46] late before you go to bed as well can
[38:48] can impact that.
[38:50] um and dehydration. So, hydration um is
[38:54] another one. So, they're probably the
[38:56] most obvious ones that we can then and
[38:58] then there's emotional ones and other
[39:00] things we need to unpack a little bit if
[39:02] it's not quite adding up.
[39:04] Um but generally, if we can manage those
[39:06] three or four variables, you get a
[39:09] significantly different impact.
[39:11] You said rehydration. Um could you tell
[39:13] us a little bit more about rehydration?
[39:16] your have you ever tested your hydration
[39:17] status before you went to bed in a cold
[39:21] room with AC on and then tested it first
[39:23] thing in the morning?
[39:23] How do you test it?
[39:25] We do um specific gravity testing, the
[39:28] urine testing with our athletes.
[39:30] There are also um just tongue touch with
[39:33] a little uh little device that we just
[39:35] do a sweat test, a saliva test which
[39:37] tells hydration. And then we also have
[39:41] these really cool urine monitors that
[39:43] that go into the that sticks in the
[39:45] urinal and when you urinate into it, it
[39:49] comes up with all different colors. It
[39:51] comes up with a red or an orange or a
[39:53] green light actually on the monitor
[39:56] inside the urinal. It's fascinating. Um,
[39:58] but the best one, the most accurate one
[40:00] we use is the specific gravity testing
[40:02] on their urine.
[40:03] And it's incredible. They go to bed
[40:05] hydrated. They're in a cold room
[40:06] overnight with AC on
[40:09] 20 degrees
[40:10] and they wake up and they're in the
[40:12] almost severe dehydration zone.
[40:14] Wow.
[40:14] So they think, "Well, I haven't sweat.
[40:16] It's cold, but I'm still dehydrated." So
[40:18] your body is is is is dehydrating itself
[40:21] just through normal bodily functions.
[40:24] You do sweat whether you [snorts] think
[40:26] you are or not. Um so that we need to be
[40:30] really aware of. So getting them to be
[40:32] educated on on that this I remember
[40:35] being told once by again Professor Tim
[40:37] No, remember you know when you see these
[40:40] guys training or if you're training and
[40:42] you see you take your cap off and it's
[40:44] got salt crusted all over it and you got
[40:46] you know salt crust on your shirt and
[40:49] you know from sweating and people saying
[40:51] oh my god look at all the electrolytes
[40:53] that I've lost in my system. So they go
[40:56] and then really load up on electrolytes,
[40:58] which is what we've that was always a
[41:00] strategy for the high salt sweaters that
[41:02] we see. But it wasn't until I had this
[41:05] conversation with Tim Noy many years ago
[41:08] and he said, "John, do you think that's
[41:09] the right thing to do?" I said, "Why do
[41:12] you start?" He said, "Well, you think
[41:13] about it." And he's a very smart guy. He
[41:15] said, "The human body will never get rid
[41:17] of something that it needs.
[41:19] It will only get rid of something that
[41:21] it's already in excess of.
[41:25] And so if you see that salt crusted,
[41:27] that's not because the body needs it.
[41:30] It's because it's already got excess of
[41:32] it already
[41:35] and so it's getting rid of it. So he
[41:37] said in that case he said I wouldn't
[41:39] reload them with electrolytes. I just
[41:41] reload them with water.
[41:42] For a corporate athlete,
[41:43] same.
[41:44] Yeah. Let's look at you corporate
[41:47] athletes exactly the same as I would
[41:49] look at my athletes because I believe
[41:50] that you need the same recovery
[41:52] strategies given what you do to your
[41:53] systems. I'm not talking exttrinsically
[41:56] about you know all this but
[41:57] intrinsically what's going on. Your
[41:58] cortisol levels are going to be pretty
[42:00] severed by athletes.
[42:01] That's basically what we're trying to
[42:02] control because cortisol is inflammation
[42:05] right?
[42:05] Okay. That's a stress hormone. And your
[42:07] sympathetic nervous system is going to
[42:10] be your autonomic nervous system is
[42:12] going to be primary driven into the
[42:14] sympathetic
[42:15] zone which means
[42:17] everything's around my life on one level
[42:20] is activating my paras.
[42:22] Exactly. How do I get a cortisol balance
[42:24] on one level? Yeah.
[42:26] That's all I'm trying to that's the
[42:27] balance we're trying to get. Right. And
[42:29] I think if you understand that then
[42:32] you're and and and and please appreciate
[42:35] that as corporate particularly seuite
[42:38] level corporates
[42:40] don't underestimate how valuable
[42:42] recovery is for you.
[42:44] It it has to be part of your your
[42:46] routine.
[42:47] I just want to spend a little more time
[42:49] understanding how people can get so
[42:51] dehydrated when they're not sweating
[42:54] cuz they're in the AC and they've not
[42:56] done any sweaty activities. Your body's
[42:59] still producing heat. Your body is in
[43:02] order to keep
[43:03] you consuming enormous amount of energy
[43:05] just to stay alive. You know that. And
[43:07] just to sit upright and stand upright,
[43:09] there's enormous your brain consumes
[43:11] enormous amount of energy.
[43:12] Brain does. Yes.
[43:13] And so you when you produce energy, you
[43:15] produce heat as a byproduct. So heat.
[43:18] Yeah. So that's basically what your
[43:19] body's trying to do is is water is used
[43:22] in those processes right down to the,
[43:25] you know, mitochondrial level. It's the
[43:27] fuel of life really is water. And and so
[43:30] how do we um appreciate that doing
[43:34] nothing you're doing something? In fact,
[43:36] your body is doing a lot. And and so
[43:39] naturally, you will dehydrate through
[43:41] just that process alone. Air moving past
[43:44] your body also takes sweat. Even even
[43:48] sweat that you're not really aware of is
[43:50] still being removed from your body by
[43:52] air flowing past. It's your natural
[43:54] cooling mechanism anyway. So your body
[43:57] will naturally be doing that. So trying
[43:59] to counter that with some sort of
[44:01] equation. Now people say it's got to be
[44:02] 2, three lers a day, whatever. My
[44:05] general rule of thumb is you drink to
[44:07] thirst.
[44:08] I see.
[44:09] Drink to thirst or drink to a signal.
[44:12] The signal being generally your urine
[44:13] signal.
[44:14] Okay. Or or a marker of some sort. In
[44:16] our case, specific gravity. So I drink
[44:18] to markers for our players because
[44:20] everybody's different and everybody's
[44:23] metabolic rates are different.
[44:24] Everybody's exertions are different.
[44:26] Everybody's exposure to the environment
[44:28] is different. Like my environmental
[44:30] exposure for my guys on a cricket for we
[44:32] know that at 30° when you're running in
[44:34] as a fast bowler, the the average loss,
[44:38] fluid loss is around about a liter an
[44:40] hour.
[44:40] Wow. So I know that disco is running in
[44:43] for an hour and a half in an IPL game.
[44:46] He's about one and a half liters down
[44:48] when he comes off. So I know roughly
[44:50] that.
[44:51] The same as for you guys when you walk
[44:53] from here to the metro station or you
[44:55] walk down the road and you're exposed to
[44:57] some of the conditions. Then naturally
[44:59] those intakes are going to ch they're
[45:01] going to have to change. But number one
[45:04] rule is drink to thirst or drink to a
[45:06] signal.
[45:07] Got it? first generation in the history
[45:09] of mankind that will not outlive will
[45:12] not live longer than the previous
[45:14] generation. For me that is frightening
[45:16] and that's purely on the back of
[45:17] lifestyle and and food choices. India
[45:20] unfortunately has been inundated with
[45:22] diabetes
[45:23] western lifestyle
[45:25] diabetes because the western lifestyle's
[45:27] been piled on top of a traditional
[45:29] Indian diet that only catered for
[45:31] certain certain people at certain in
[45:33] certain regions
[45:34] right
[45:35] who are doing certain activities
[45:37] we've removed activity we've added
[45:39] something else that's a recipe for
[45:41] disaster
[45:42] at McDonald's removed activity and added
[45:44] bread
[45:44] look at the Lays chips and you go into
[45:47] any store now and it's full of pastries
[45:50] and French things that you guys would
[45:53] never have had until you know. So
[45:55] I'm not worried about the traditional
[45:57] diet to be perfectly honest. I think you
[45:59] I think if you go and talk to your
[46:01] grandparents about what they ate when
[46:03] they were growing up and even your
[46:05] parents to a certain it was what they
[46:07] cooked in more than anything that's
[46:09] probably changed the most.
[46:11] So they weren't cooking in safas and
[46:13] canas and rice brands and palm oils and
[46:16] they were cooking in ghee. They were
[46:18] cooking in in ground nut. They were
[46:20] cooking in not so much here but overseas
[46:23] more in that olive oils and you know
[46:26] healthy fats. So I think we've really
[46:28] moved away from [snorts] on the back of
[46:30] some really poor science in this in this
[46:33] 50s and 60s we've made some very bad
[46:35] decisions which we're now starting to
[46:37] understand and and slowly reverse. And
[46:39] we're seeing that in the
[46:41] in the recent food pyramid being
[46:42] inverted. Unfortunately, also we here
[46:46] tend to look to America for the gold
[46:49] standard in a lot of things, but they
[46:51] haven't been. But this is one thing that
[46:52] I think we can we will all benefit from
[46:54] globally if we embrace it. And it's it's
[46:57] uh it's taken a long time to do it. It's
[46:59] taken 40 years to get that pyramid
[47:00] right.
[47:01] People talk about all these different
[47:02] longevity markers. So
[47:05] um firstly I wanted to ask you how
[47:07] important cuz you know you've spoken
[47:09] already obviously blood bloods are very
[47:12] very important but how important are the
[47:14] other things as well to look at?
[47:16] Yeah the beauty about bloods is it gives
[47:17] you that extra layer of insight and
[47:19] therefore an actionable uh outcome
[47:23] parameter that you can work with as
[47:25] well. There's one thing and one blood
[47:28] test you would do that would probably
[47:30] help you understand the majority of
[47:33] other health health implications in your
[47:35] system. It's probably HBA1C. I think
[47:38] it's the most valuable that I look at.
[47:40] Got it? [snorts]
[47:41] And then alongside that, do a fasting
[47:42] insulin because one thing to see if your
[47:44] HBO1C is elevated and therefore you're
[47:48] unable to control your blood glucose,
[47:51] but fasting insulin tells you the why.
[47:54] So if you got really low fasting
[47:55] insulin, so therefore you're not able to
[47:58] take blood glucose out of the blood and
[47:59] put it into the cells, [snorts] that
[48:02] means you've either got a very lethargic
[48:05] pancreas, okay, and it's just not
[48:07] producing enough insulin.
[48:10] The other side of it is if you've got a
[48:12] lot of insulin in your system and it's
[48:13] very high, you've got insulin
[48:15] resistance, but you still got high blood
[48:17] glucose, then you've got, as I just
[48:20] said, insulin resistance. It's a bit
[48:22] like having antibiotic resistance. The
[48:24] more and more you take it, the more and
[48:25] more the body fails to see it. And
[48:27] therefore, so elevated insulin with a
[48:30] high HBO C is is the beginning of
[48:32] metabolic syndrome, which is
[48:34] which then cascades into all the other
[48:36] health problems that the majority of
[48:38] people have.
[48:39] You know, one thing people ask me and
[48:41] I'm sure everybody asks you is about,
[48:42] you know, our diets. A lot of Indians
[48:44] are vegetarian, the region specific
[48:46] things and everything. Yeah.
[48:47] Um and and something I find interesting
[48:49] is that
[48:51] you know the that farming is so new. So
[48:54] I just want you to talk a little bit
[48:55] about what were our diets
[48:58] historically for millions of years
[49:00] and where has carbohydrates come in and
[49:02] they never existed before. I think
[49:03] people don't realize that.
[49:04] Yeah.
[49:05] I think key thing to understand here
[49:08] pack this for now but just keep the
[49:09] concept of real food somewhere in your
[49:12] brain for now. real food
[49:15] because we've moved too far away from
[49:17] that.
[49:17] It all comes back to how we have used
[49:21] food over the millennium.
[49:23] The human being or the the genus human
[49:26] genus has been on the planet around two
[49:28] and a half roughly two and a half
[49:29] million years. um agriculture
[49:33] as we know it today and therefore the
[49:35] production of grains and then converted
[49:38] into breads and you know carbohydrates
[49:41] particularly
[49:42] faster moving carbohydrates has really
[49:45] only been around about 9 to 10,000 years
[49:48] roughly 10,000 years if you didn't fish
[49:52] it or hunt it and therefore kill it dig
[49:55] it out of the ground or pluck it off a
[49:57] tree then you starved
[49:58] right
[49:59] there was no agriculture as such except
[50:01] taking something off a tree that was
[50:03] natural but that had the fiber was
[50:05] natural. So that was that's how we
[50:08] traditionally were. So the majority of
[50:10] what we ate was actually was actually um
[50:15] hunted or killed. So therefore
[50:18] predominantly carnivorous and occasional
[50:21] um herbivore side came in. Now what are
[50:26] we doing now? Look at where we are in
[50:28] comparison to that. And if we look at
[50:31] our the way our pancreas functions and
[50:34] its job and its role [snorts] in
[50:36] protecting us against blood glucose, we
[50:38] just can't we just don't cope. You know,
[50:41] the numbers are staggering. In the
[50:43] subcontinent, it's something like 60% of
[50:46] adults over 50 are now pre-diabetic.
[50:50] And 60%.
[50:51] Yeah, it is frightening. So above 5.7%.
[50:55] So if you look at above 5.7% HBA1C
[50:58] that scares the crap out of me to be to
[51:00] be perfectly blunt. The other thing that
[51:02] was quite frightening for me is over the
[51:04] last 10 or 15 years we do blood samples
[51:06] of all our athletes, all our cricketers,
[51:08] every athlete that I interact with,
[51:10] right?
[51:10] And if I go back and look at all their
[51:12] studies
[51:14] getting towards 20% of that cohort,
[51:17] 18 to 20% of that cohort are the some of
[51:20] your most physical beings on the planet
[51:23] certainly in India.
[51:24] 20%. Are you saying 20% of your athletes
[51:27] were pre-diabetic?
[51:28] Are pre-diabetic?
[51:30] Are pre-diabetic? Wow. But that is
[51:32] crazy. And so that's what we're dealing
[51:33] with. And so yeah, as we go back and
[51:35] look at how we've changed what we eat
[51:37] over time, that's probably the biggest
[51:39] culprit. and and then the way we've
[51:42] maneuvered and manipulated certain
[51:44] grains that we now eat, we've increased
[51:47] the, you know, the amalopectin A content
[51:49] of wheat, which is the carbohydrate
[51:51] content in wheat three-fold when we
[51:53] genetically um not genetically. We
[51:55] actually um radio and
[52:00] what they call radiogenesis
[52:02] and chemogenesis of our of our wheat
[52:06] plants back in the in the 60s in order
[52:08] to increase um fields
[52:12] changed the behaviors of those of of
[52:15] wheat. So, not only we were then told in
[52:18] the late 1970s, early 80s to change our
[52:21] diets and eat more carbohydrates, we
[52:23] were then starting to eat carbohydrates
[52:25] that had three-fold um carbohydrate
[52:28] contents as well. And if we look at the
[52:31] numbers around what happened around that
[52:33] period in terms of obesity, diabetes, it
[52:35] all exploded.
[52:37] Yeah. And so many people I know have
[52:38] given up
[52:39] wheat and they're like my life has
[52:41] changed or dairy
[52:42] or effectively it's it's yeah the main
[52:46] reason for that is the glided component
[52:48] within wheat not the gluten the glutin
[52:51] component. Um and so what that means is
[52:55] that you're removing the key
[52:56] inflammatory component and the one that
[52:59] tends to drive
[53:02] um your autoimmune system or trigger
[53:05] autoimmune system which is the gliding
[53:07] component of the modern wheat. You go
[53:09] back and it doesn't exist in the
[53:11] in the previous generations wheat from
[53:13] the 60s the emma wheats and and prior to
[53:16] that.
[53:16] So know your wheat.
[53:18] Know your wheat number one. Um know your
[53:20] oils number two.
[53:23] Know your carbohydrates number three and
[53:26] know your healthy fats number four. And
[53:28] I and I raised that word earlier about
[53:31] real food.
[53:33] And I remember reading this thing
[53:34] brilliant thing. I can't remember who
[53:35] the author was but um he talked about
[53:39] people say well how do you know real
[53:40] food? He said when you walk into a
[53:42] supermarket a traditional supermarket in
[53:44] say Australia or America he said you
[53:46] either go straight ahead or you go right
[53:49] or you go left. Nothing in the middle
[53:51] because everything in the middle is on
[53:52] the shelves is all the processed stuff
[53:53] in a packet or if you go left it's
[53:56] normally the fruit and veg and all that
[53:57] is the is the cold stuff.
[54:00] That's right. The deli deli stuff like
[54:02] all the you know the baker the the
[54:04] butcher section and the meat is there
[54:07] and then straight ahead is normally all
[54:08] the cold section where all the dairy and
[54:11] all that stuff.
[54:11] He said otherwise don't don't
[54:14] I love that analogy and and I think it
[54:16] that's how I best describe it. This is
[54:18] this conversation about craving versus
[54:21] hunger.
[54:22] We've got to get better at
[54:24] differentiating. Now, the human body
[54:27] doesn't get hungry in the physiological
[54:29] sense of the word hunger in under about
[54:32] 12 to 18 hours. Unless you're riding the
[54:34] tour to France or running marathon or
[54:35] something,
[54:36] that feeling that you feel that I'm
[54:37] feeling right now,
[54:38] that's not hunger. That is a craving,
[54:39] right?
[54:40] That is a craving for something
[54:43] that we're all addicted to,
[54:45] right?
[54:45] And that is whatever raises blood
[54:47] glucose. Now, when you raise blood
[54:48] glucose by consuming carbohydrates or
[54:50] sugars or
[54:51] one of these basically
[54:52] one of those things that raise blood
[54:53] glucose, what that does is it triggers a
[54:56] dopamine response in the brain.
[54:58] Okay. Now, we all know what happens in
[55:00] the brain.
[55:01] I'm licking my lips
[55:02] with sugar. Exactly. So, sugar drives
[55:05] the same
[55:06] lights up exactly the same neuropathways
[55:09] in the brain as cocaine and heroin.
[55:11] Okay. So effectively what you're doing
[55:13] is you're giving yourself a little fix
[55:15] and dopamine is is is such that when you
[55:18] get dopamine the next time you need more
[55:20] and you need more and more. So it's it's
[55:22] it's classic. So then you get a fix and
[55:24] then you satisfy that fix by giving into
[55:27] your craving your hunger craving
[55:30] your hunger by having something that
[55:32] then raises blood glucose a little bit
[55:33] again. So you go and have a toast,
[55:35] you'll go and have some more pora,
[55:37] you'll go and have a a pastry or a you
[55:39] know sweet drink or something and then
[55:40] you get a little fix and then you just
[55:42] keep but with that comes insulin.
[55:44] Every time insulin goes up, insulin's
[55:46] inflammatory. Now if insulin's there all
[55:48] the time, it's not designed to be there
[55:50] all the time. Insulin is supposed to
[55:51] come in for short periods and then go
[55:54] away. Right? When it's there all day,
[55:56] every day going up and down, up and down
[55:57] in response to this, then it triggers
[56:00] this craving, but it also triggers huge
[56:03] amounts of inflammation in our system.
[56:05] And inflammation is at the source of all
[56:07] disease and all injury. Okay, so that's
[56:11] the piece we got to be aware of. What
[56:13] drives my glucose up in the first place
[56:15] and therefore drives insulin and drive
[56:17] my cravings and how do I negate that or
[56:20] offset that? The best way to offset that
[56:23] is through healthy fats.
[56:26] Because they satiate you and they take
[56:28] away that craving,
[56:29] right? Healthy fat.
[56:31] Yeah. Okay.
[56:32] Avocado.
[56:33] Yeah. But once you start breaking that
[56:35] addictive pattern or that addictive
[56:37] cycle, then you'll find you won't get
[56:40] that. You won't be hungry.
[56:41] You'll be satisfied with just a week and
[56:43] then you're fine. Or you keep wanting.
[56:45] It's like any addiction. Once you sort
[56:46] of break through the worst part and you
[56:49] offset it with something else, acidity
[56:51] can be there's a number of sources to
[56:53] acidity and but one of the predominant
[56:55] ones in terms of systemic acidity. The
[56:57] difference between systemic acidity and
[56:59] higher acid levels in the blood versus
[57:03] just having an acidic tummy.
[57:05] They're two different environments and
[57:07] they're both they both respond to
[57:09] different things.
[57:10] But in general, one triggers the other.
[57:13] So an acidic gut will often then trigger
[57:16] an acidic systemic bloodstream. Um, the
[57:20] majority of oils that we tend to use
[57:22] today because they're cheaper and
[57:24] they're mass-produced, um, is what we
[57:28] call our omega sixes and our omega 9,
[57:31] which are very inflammatory.
[57:34] So, and because they're polyunsaturated,
[57:37] they're very unstable
[57:39] when you heat them as well. So, they
[57:41] fracture. those bonds fracture because
[57:44] there's multiple bonded and when they
[57:46] fracture they convert to trans fat. So
[57:48] that's the big nasty nasty side.
[57:51] The the better oils that that produce
[57:54] less acidity in the body and therefore
[57:56] less inflammation in the body are the
[57:58] more stable oils which your mono
[58:01] saturated or your saturated. So it's a
[58:04] far cry from what we were told and have
[58:06] been told is that saturated
[58:07] just put a heart on the oil.
[58:09] Yeah.
[58:10] But that heart's being removed now on
[58:11] the back of the new studies. But but
[58:14] traditionally that went on your um
[58:18] saturated and and monounsaturated
[58:20] because they're very stable. There's
[58:21] only one bond to break
[58:23] basically.
[58:24] Yeah. Yeah. So ghee, olive oil, avocado
[58:27] oil,
[58:28] coconut oil.
[58:29] Coconut oil is fantastic for our
[58:30] southern Indian friends. Um
[58:34] uh up north probably ground nuts. one of
[58:36] the safer ones that that would be used
[58:38] up north and say Bengal and those sorts
[58:40] of regions.
[58:41] That' probably be my big five. Um in
[58:44] terms of stable oils, less acidic, less
[58:47] inflammatory. I think that is the bit
[58:49] that if you're going to change anything
[58:50] in the kitchen right now, that would be
[58:52] it.
[58:53] Um and then the other one would be going
[58:56] back and just reviewing what else causes
[58:58] systemic inflammation and potential
[59:00] acidity.
[59:02] And wheat is probably the biggest
[59:04] culprit. I'm not just talking about
[59:05] gluten. I'm just talking about the
[59:07] modern wheat versus the ancient wheats
[59:09] and how during its manipulation it it
[59:12] changed completely particularly on the
[59:15] back of a single protein called gliden
[59:18] um which then triggers the whole leaky
[59:21] gut syndrome etc. So there's some really
[59:24] interesting stuff being unpacked around
[59:26] that space. But if there were two things
[59:27] that I would say to anybody about
[59:30] removing from your kitchen, one would be
[59:32] wheat and replacing it with your
[59:35] excellent ancient grains from India,
[59:38] millet, foxtail,
[59:40] particularly from up north, nachi, jaw,
[59:43] jar, ragi, you know, some fantastic
[59:46] ancient grains. And if you can find it,
[59:48] the ancient Emma wheat, which is the
[59:51] traditional wheat from the biblical
[59:53] days, the you know the big [snorts]
[59:55] two and a half, three meter tall. Yeah.
[59:58] That and the and your seed oils, what we
[01:00:01] term vegetable oils, are actually just
[01:00:03] seed oils. And I don't know whether
[01:00:04] you've ever seen the process of getting
[01:00:06] a rape seed to the canola oil or the
[01:00:09] safola oil.
[01:00:11] It is horrendous. It goes through 28
[01:00:13] different chemical processes in order to
[01:00:15] chemical processes.
[01:00:17] That's the main thing. It's not breast
[01:00:18] because they're called RBDs. They're
[01:00:19] refined, bleached, deodorized in order.
[01:00:22] Have you ever tried Have you ever tried
[01:00:23] chewing on a on a rape seed?
[01:00:25] No.
[01:00:25] Which is where it's from. Oh, it is the
[01:00:27] most bitter, horrendous. Even animals
[01:00:30] don't eat it. It's that bad. [laughter]
[01:00:32] And originally, it was produced to
[01:00:34] because of the lack of um um grease and
[01:00:38] gear oils during the Second World War.
[01:00:40] Got it. It was actually lubricant.
[01:00:44] It was a lubricant and it still today is
[01:00:46] primarily what what it is and we're
[01:00:48] consuming that. You know what I've
[01:00:50] really liked, one thing that we spoke
[01:00:52] till now about is when you look at your
[01:00:53] players, [snorts] you look at their
[01:00:55] history. And when you say history, you
[01:00:57] don't look at their personal history,
[01:00:58] but where are they from?
[01:01:00] One of the top players,
[01:01:00] badington player, is that bad.
[01:01:03] And this fellow had a lot of issues with
[01:01:04] his gut. And we tried this diet, we
[01:01:07] tried that diet, and we put him on to
[01:01:09] what we thought would be the best diets
[01:01:11] for him, anti-inflammatory diet,
[01:01:13] microbiome studied diet. And then
[01:01:16] eventually we went back and looked at
[01:01:17] his genetics from his genetic profile
[01:01:21] and it was
[01:01:23] carolera based and as soon as we put him
[01:01:25] on a carerala traditional careral based
[01:01:27] diet,
[01:01:28] everything went away. So that's what I'm
[01:01:31] saying is that's how much that's how I
[01:01:33] need to understand my players because I
[01:01:36] can be doing what I think is the best
[01:01:38] thing but it's actually not for him. So
[01:01:40] the greater insights I have the more I
[01:01:42] can impact a positive outcome for that
[01:01:44] individual
[01:01:45] cuz that's so interesting because you
[01:01:46] know we look at when we watch something
[01:01:48] or read something or go to a doctor as
[01:01:50] well. It's it's a general thing that
[01:01:52] generally this is good
[01:01:54] probiotics are good blah blah blah carbs
[01:01:56] are bad
[01:01:56] in some cases probiotics not so good for
[01:01:58] some individuals. Yeah. Yeah.
[01:02:00] So so are you saying that everyone
[01:02:01] should do a genetic test to see you know
[01:02:05] like like my father is from Rajasthan
[01:02:07] originally and my mother is from Mumbai
[01:02:10] Maharashtra originally.
[01:02:11] Which one's dominant?
[01:02:12] What is what am I? You know what I mean?
[01:02:13] Like so we should do that. Is it?
[01:02:14] Yeah. Particularly if you're starting to
[01:02:16] have health concerns or health issues or
[01:02:18] who doesn't have stomach issues?
[01:02:19] Well that's true. That's very true. But
[01:02:20] a lot of that is not because of your
[01:02:22] traditional diets. Like I said, it's
[01:02:23] because we've piled everything else on
[01:02:25] top of that,
[01:02:25] right?
[01:02:26] That you aren't used to. No matter which
[01:02:28] region of India you're from,
[01:02:29] right?
[01:02:30] You are not designed to be consuming all
[01:02:32] the
[01:02:32] pastas and pastries and fries and chips
[01:02:35] and crisps and you know all those
[01:02:37] things. Actually,
[01:02:39] you're not genetically predisposed. And
[01:02:41] even amongst India, amongst Indians
[01:02:43] within India, it's fascinating to see
[01:02:45] the tolerances. You'll see this on their
[01:02:47] CGMs on their continuous glucose
[01:02:49] monitoring.
[01:02:50] North Indians consuming rice and the
[01:02:53] impact on their CGMs
[01:02:56] versus their roti traditional roti
[01:03:00] versus the south Indians. It's very very
[01:03:03] different. You see south Indian
[01:03:04] consuming rice and they don't get as as
[01:03:06] big a spike the majority that I've seen.
[01:03:09] But you give them loads of roties and
[01:03:11] they get a big spike.
[01:03:12] You go up north and give them rice and
[01:03:14] they get a very big spike on. So even
[01:03:17] that's why we see CG GM monitor a lot of
[01:03:19] our players. So those types of insights
[01:03:21] tell me how to fuel that individual
[01:03:23] safely. So he'll get his carbo
[01:03:25] carbohydrates that are required for
[01:03:27] performance on the match day or what
[01:03:29] type of carbohydrate I can then advise
[01:03:30] him but this is actually better for you.
[01:03:32] You're going to hit a more controlled
[01:03:34] glucose response rather than a spike and
[01:03:36] a drop, you know. So those conversations
[01:03:38] I can then have and when they see when a
[01:03:40] player sees what level of detail you're
[01:03:43] going into, they really open up to you
[01:03:46] because they know that you're genuinely
[01:03:48] caring [snorts] and concerned about
[01:03:49] them. And talk a little bit about
[01:03:51] resilience because I think it's what we
[01:03:53] strive for in professional sport. The
[01:03:56] more resilient or durable my athlete is,
[01:03:59] the better chance he's going to stay on
[01:04:01] the field uninjured and have a longer
[01:04:04] sporting journey or longevity in the
[01:04:06] sport field. So that's probably the the
[01:04:09] elixir of of what we're all after now.
[01:04:13] Resilience really, how often are we
[01:04:15] exposing ourselves to environments that
[01:04:17] actually challenge us, particularly
[01:04:18] physically? And so on the sporting
[01:04:20] field, we challenge the we challenge
[01:04:23] them physically and redefine where their
[01:04:25] physical thresholds are. If you find
[01:04:27] someone's threshold and you break them,
[01:04:29] they know now where their threshold is.
[01:04:32] And so they now say, "Actually, I didn't
[01:04:34] think I could get there." I always tell
[01:04:36] the classic story that Shane War taught
[01:04:38] me when I was very much much younger.
[01:04:41] Um, and Warney always used to say one of
[01:04:44] the biggest issues we have with with
[01:04:45] sports people, particularly the
[01:04:46] subcontinent sadly, is that they've
[01:04:49] never been pushed to the edge. So, they
[01:04:51] never know where their thresholds are.
[01:04:53] So, he used to talk about, John, you got
[01:04:56] to go to the edge of the cliff. And you
[01:04:58] don't know where the edge of that cliff
[01:04:59] is until you actually fall off that
[01:05:00] cliff, until you fail. And embracing
[01:05:04] that failure point. And he said, "That's
[01:05:06] okay." He said, "It's okay. you go to
[01:05:08] the edge whether that be emotionally
[01:05:09] whether that be physically whatever it
[01:05:11] is but you have to find otherwise you're
[01:05:12] always going to be operating sub
[01:05:14] optimally and in performance sport you
[01:05:16] cannot be operating at any level so you
[01:05:19] need to find where your boundaries and
[01:05:20] your thresholds are and he said John
[01:05:22] that's okay but I'm going to push these
[01:05:24] guys until they fail because otherwise
[01:05:26] they're never going to know where their
[01:05:27] limits are and they're never going to
[01:05:29] grow but he said if they fall off the
[01:05:32] edge of that cliff there has your
[01:05:34] teammates have to be there to catch you
[01:05:37] and he said that's the difference. They
[01:05:38] will catch you and throw you back up on
[01:05:40] the edge again and then you know but
[01:05:42] so sadly he said from what I've
[01:05:44] witnessed is the teammates will let you
[01:05:46] fall and climb over you to get up on the
[01:05:48] edge themselves. So that's the way he
[01:05:51] looked at it. Really made me think about
[01:05:53] exploring people's boundaries. And
[01:05:55] that's what we can do as adults is
[01:05:57] actually start exploring our physical
[01:05:59] boundaries more, pushing those
[01:06:01] boundaries because then the natural side
[01:06:03] effect of that is is the ability to then
[01:06:05] use that cognitively and and and
[01:06:07] psychologically to be more resilient as
[01:06:09] well.
[01:06:10] What what example could you give for us
[01:06:12] to to push ourselves? [snorts]
[01:06:14] Take the stairs instead of walking
[01:06:16] instead of the lift. Something as simple
[01:06:18] as that,
[01:06:18] right?
[01:06:19] You've you you've taken a decision to
[01:06:22] push your body beyond what you actually
[01:06:25] wanted to do,
[01:06:26] right?
[01:06:27] Something as simple as that,
[01:06:29] you know? So, most of them are going to
[01:06:30] be physical examples of of taking
[01:06:33] yourself to another physical boundary.
[01:06:36] Yeah. Run more. But it can also be doing
[01:06:37] things like exposing yourself to if you
[01:06:39] can't ride a bike, I'm going to go and
[01:06:40] learn to ride a bike. That's a big big
[01:06:42] challenge for an adult. You take that on
[01:06:44] and overcome that, you've now got one
[01:06:47] more tool in your toolbox of resilience.
[01:06:49] Same with learning to swim as an adult.
[01:06:51] There's fear, enormous fear around that.
[01:06:54] You break that fear cycle, you've
[01:06:56] suddenly taken your threshold and and
[01:06:59] your boundary of tolerances are so much
[01:07:02] higher. Um, so these micro shocks, so so
[01:07:07] micro stresses are great because that's
[01:07:08] how we build resilience over time, but
[01:07:10] you got to ex be open to exposing
[01:07:12] yourself to those stresses. So
[01:07:14] physiologically, there's some great
[01:07:15] research around cold water immersion,
[01:07:18] CWR as we call it, um, and and and
[01:07:21] challenging your body over time. It's
[01:07:22] not something you dive straight into.
[01:07:24] There's a process, as with everything,
[01:07:25] to get to that. Otherwise, the
[01:07:27] experience can be just too agonizing to
[01:07:30] for you to continue. But once you get
[01:07:31] used to it and it becomes a habit and
[01:07:33] your body adapts to it, then it's
[01:07:35] there's a lot of benefit to that. Most
[01:07:38] kids today have zero tools in there,
[01:07:40] particularly in their emotional
[01:07:41] toolboxes because they've never had
[01:07:43] those challenges in life. So what we
[01:07:45] therefore have to do is how full is that
[01:07:47] toolbox? And if, god forbid, when
[01:07:50] they're a bit older in life and they
[01:07:53] have a trauma in their life, if there's
[01:07:55] plenty of tools in there to dip into
[01:07:57] because of experience and resilience
[01:07:59] comes from experiences,
[01:08:01] then they're going to be okay. If they
[01:08:03] don't, sadly, it turns south for very
[01:08:06] many people.
[01:08:08] Tim No is an amazing uh sports medicine
[01:08:11] practitioner and professor. Um he's the
[01:08:13] one that pioneered all the whole low
[01:08:15] carb stuff and uh um
[01:08:18] but he's uh an ex elite athlete himself
[01:08:23] and brilliant sports medicine physician
[01:08:25] in his 70s now. But he had this thing
[01:08:27] called the central governor theory
[01:08:30] around our brains. He posed this
[01:08:32] question about why is it that the brain
[01:08:35] has this incredible mechanism to
[01:08:37] self-protect it itself protect the the
[01:08:40] body if it sees danger or fears that
[01:08:42] you're going to hurt itself. So you
[01:08:45] always pose this question you know when
[01:08:46] you people run these marathons
[01:08:48] particularly your amateur marathoners
[01:08:49] and you know by the end they're walking
[01:08:53] and then you know they they hit that
[01:08:55] wall and they just can't go any further
[01:08:58] and then suddenly they see the finish
[01:08:59] line and they start running again. Now
[01:09:02] if you've hit a physiological barrier
[01:09:04] where there's there's no chance of you
[01:09:07] um your your body moving forward. You're
[01:09:09] never going to be able to run and often
[01:09:11] they get up and sprint that last bit. So
[01:09:13] he was saying,"Well, why is that? Why
[01:09:16] did they hit the wall?" And it's because
[01:09:18] the brain has this thing called this
[01:09:20] this central governor where if it can't
[01:09:22] see the finish line, it doesn't know
[01:09:24] where the finish line is. It thinks that
[01:09:26] if you continue going as you are, you're
[01:09:28] going to seriously damage your
[01:09:29] physiology. So put it lowers your your
[01:09:32] your threshold and you hit that and you
[01:09:35] stop. But when it sees the finish line
[01:09:39] and it realizes, oh no, I'm not going to
[01:09:41] dam
[01:09:42] and You can use that in a lot of
[01:09:45] environments
[01:09:47] and we use it a lot in in the physical
[01:09:50] environments of sport. So say for
[01:09:51] example we go we play most of our games
[01:09:54] in Japur. It's 47 degrees very dry heat.
[01:09:57] We step out into that sunshine from the
[01:09:59] cool dressing room and go
[01:10:02] jeez it's hot out here. As soon as you
[01:10:04] say my god it's hot out here. Your brain
[01:10:06] has suddenly lowered
[01:10:08] your performance
[01:10:09] your performance threshold
[01:10:11] in order to protect you. because you've
[01:10:13] detected a threat and your body has
[01:10:15] detected a threat that it could damage
[01:10:18] itself in that in that environment. Now
[01:10:20] what we do is we train in it and we get
[01:10:22] better at it thinks oh that's okay and
[01:10:23] it keeps relying. So when a visiting
[01:10:26] team comes and they've come from another
[01:10:28] they're not used to the dry heat and
[01:10:29] they step out there in 47 degrees and
[01:10:31] they go on match day because we only
[01:10:34] arrive normally the day before a game
[01:10:36] and they go oh my god it's hot. We know
[01:10:38] straight away that we have a five or 10%
[01:10:40] at physical advantage over that playing
[01:10:43] group.
[01:10:43] Right?
[01:10:43] Purely because their governor and their
[01:10:45] central governor has been lowered.
[01:10:48] Okay.
[01:10:49] So they're the sorts of things that look
[01:10:51] we're looking at now beyond just you
[01:10:55] know how well they train and you know
[01:10:56] all the things that we're very very good
[01:10:58] at. This is these are the true 1
[01:11:00] percenters now that we're looking at.
[01:11:01] Got it.
[01:11:02] So that would be something that I would
[01:11:04] definitely encourage. So breathe,
[01:11:07] move, [clears throat]
[01:11:08] hydrate.
[01:11:10] The fourth one that we talked on before
[01:11:12] was read.
[01:11:13] I wish people read more. I really do.
[01:11:16] And
[01:11:18] the one that we just practiced in here
[01:11:20] is stretch more after static postures.
[01:11:25] Amazing. Thank you so much, John. It was
[01:11:27] fantastic having you.
[01:11:28] This has been brilliant. Thank you. and
[01:11:30] uh thanks for uh broadcasting [snorts]
[01:11:32] to the world what I think and you think
[01:11:34] obviously are really important messages.
[01:11:36] Thank you.