Episode 240: Lessons on Health, Growth & Longevity – What I’ve Learned + Listener Q&A

My favourite lessons from recent guests, and your questions answered

TL;DR

• Training follows a rule of thirds: some sessions are rough, some are okay and some are amazing.
• Write things down, every day, in any old notebook.
• Get your bloods done when you're healthy, not just when you're sick.
• Track what's going on inside you with a wearable, and book an event to train for.
• Health is a skill, humour is a superpower and everything you do is a leverage.

Introduction

There are so many good lessons in each episode, and I'm guilty of this too. You listen to a podcast, nod along, tell yourself you'll do that, and then forget about it. So I've started doing regular recap episodes to go back over the biggest lessons from recent guests and how I'm using them. In this one, I cover episodes 225 to 238, then answer your questions.

Please note: this is general information based on my experience as a personal trainer, not medical advice. Talk to your doctor or a qualified health professional about your own health.

Lesson 1: Expect the rule of thirds

Insight: Matt Wells, a PT from New Zealand, explained the rule of thirds in episode 225. A third of your workouts you'll feel terrible and won't want to be there. A third will be moderate and you'll feel like things are moving in the right direction. And a third you'll be absolutely killing it, wondering why everybody doesn't train. Then you're back to the first third.

I remind myself of this all the time. Matt also had a great tip for exercises you don't like: hide them in your warm-up, do them first, or pair them with an exercise you love.

Action: On a rough day, remind yourself it's just the first third, show up and do what you can.

Outcome: You stop reading one bad session as proof that you're failing.

Lesson 2: Write it down

Insight: Writing things down with a pen and paper comes up again and again on this podcast. In episode 226, Ferdi shared how he stuck his goals and reminders all over his room and on the fridge, so he'd see them all the time. What he's been through and had to change to get where he is puts my own struggles into perspective. When I'm feeling sorry for myself, I remember his story.

In episode 229, a young guest shared that he's journalled almost every day since he was a kid. You can hear it in the way he speaks and thinks. His point was that your journal doesn't need to be fancy or structured. Just start writing. I've started doing it too. Sometimes it's just a dot point of what I need to do the next day.

Action: Spend five minutes writing something down every day, whether it's a checklist, a goal or what's on your mind.

Outcome: Your thinking gets clearer the more you do it.

Lesson 3: Chase your passion and ask for help

Insight: In episode 228, Ireland Horvat shared how she chased her passion in pickleball and media rather than doing what she felt she should be doing. She looked back on the last couple of years and thought, "What the hell is my life", in a good way. I feel that now with the podcast, getting to talk to the guests I get to talk to.

Her other lesson was not to be afraid of knowing nothing. Ask lots of questions and ask for help. The more help you ask for, the more people you meet and the more you learn.

Action: Ask one person for help with something you're working on this week.

Outcome: You learn faster and grow your network along the way.

Lesson 4: Learn what's going on inside you

Insight: After episode 230 with Ashleigh Jade, I wrote "get a blood test" in big bold letters in my notes. You could be doing all the right things and still be low in something without knowing it. Ashleigh recommends getting bloods done regularly, and not only when you're sick. If you only test at your low point, you have nothing to compare it to.

Then in episode 231, Dr Torkil Færø explained heart rate variability, or HRV. He pointed out that we have senses for the outside world, but nothing that tells us what's going on inside. HRV gives you a window into how stressed your body is. I used to wear a Whoop for about two years without understanding my HRV score, so I took it off. The day after our chat, I went out and got a wearable again. Now I can see how things like sleep, training and supplements actually affect me, instead of just guessing.

Action: Talk to your GP about a routine blood test while you're feeling well, and if you have a wearable, start learning what your HRV means.

Outcome: You make decisions based on information instead of guesswork.

Lesson 5: Book something in

Insight: I've known Jonny Abbey since I moved to Melbourne, and I've learnt so much from watching him train his clients. My biggest takeaway from episode 232 was to book an event. Jonny had never been a runner, booked in for a race, did the training and then got injured a week out. That's hard to come back from, but he booked in again and smashed it.

Having a goal and booking something that aligns with it is one of the most powerful things you can do to create real change.

Action: Find one event that aligns with your goals and book it in.

Outcome: Your training suddenly has a date and a purpose.

Lesson 6: Health is a skill, and so is humour

Insight: I met Tom Rock at the Fitness Expo. My biggest takeaway from episode 234 was that health, wellbeing and fitness are skills you have to learn, like any other. Cooking and eating mindfully, without the TV and around a table, are skills too. I don't cook to recipes anymore, but only because I've spent my whole life learning what works together.

Tom also talked about workout intent. People download an influencer's program and go through it casually, then wonder why it didn't work. If you've never done HIIT, you probably don't know what your real limit is without a coach pushing you.

In episode 236, Jordana Borensztajn walked me through how to take something that stresses me out and write a joke about it. My note from that one is to have fun and look for the humour in everything. You'll be less stressed, happier and nicer to be around.

Action: Pick one stressful situation this week and try to find the funny side of it.

Outcome: It loses some of its power over you.

Lesson 7: Everything you do is a leverage

Insight: In episode 238, Jon Sabes and I talked about his book. Many self-help books are written from a place of success, but Jon's comes from the heart. His mum passed away while he was writing it, and it changed what he wanted the book to be.

My biggest takeaway was leverage anchors. I'd heard Alex Hormozi talk about leverage, but it didn't fully click until I read Jon's book and spoke to him. Everything you do is a leverage, either towards improving your health or away from it. Once you understand that, it changes how you see everything.

Action: Ask yourself where your time is going this week and whether it's leveraging you towards your health or away from it.

Outcome: You start making choices that compound in your favour.

Listener Q&A

Do you edit the podcast yourself? Yes. I do all the editing, reels, emails and shorts. I go over each episode two or three times, and that's how I learn the lessons. I don't do this to become the next Joe Rogan. I do it so I can learn from my guests, and it's improving every other part of my life.

My sister has very low iron. What should she do? I'm not an expert, so please work with a professional like Ashleigh, and go back to episode 230. My general advice is to be mindful of caffeine around meals, including tea, because it can affect absorption. Eat good-quality food, strength train, get some sunlight and make whatever sleep you get as good as possible.

Is it hard to build muscle as you get older? You can build muscle at any age, male or female. One of my clients is a woman over 60, and she's probably the fittest client I've ever had. It takes time, effort, consistency and focus. When you're in the gym, actually work out, and lift heavy relative to your ability.

Should I stretch sore muscles? I don't think stretching does much for recovery, but if it feels good, do it. Whether it's foam rolling, a sauna, an ice bath or a walk, do whatever helps you feel less sore and get back to training. Just don't keep stacking stress on stress.

How do you make time for everything? When you find out, let me know. I don't think you'll ever have time for everything at once. You can let fitness slide a bit while you focus on a relationship, then shift back. You're going to eat and sleep anyway, so make those as good as you can.

One bicep is bigger than the other. What do I do? Use single-arm work. You can do the weaker side first and match the reps on the stronger side, or max out the stronger side first and have the weaker side keep going with short rests until it matches. Also look at your daily life. Eight hours using a mouse will outweigh 30 bicep curls. Unless it causes pain or a strength imbalance, I wouldn't stress too much.

Quick wins

• Book a blood test with your GP while you're well.
• Write down one thing every day.
• Book an event to train for.
• Pair an exercise you dislike with one you love.
• Find the funny side of one stressful moment.

Closing insight

I don't do this podcast for the numbers. I do it because every conversation teaches me something I can use to live a long, healthy, happy life. I hope these lessons do the same for you.

Listen to the full episode

The full conversation is on Spotify, Apple Podcasts and YouTube, or press play at the top of this page.

Related episodes: What I Learned From 5 Powerful Podcast Guests and Healthy, Wealthy and Living Longer with Jon Sabes