What I Learned About Health, Resilience, and Longevity From 8 Powerful Guests | True Form Podcast

The teachable moments from eight conversations, plus your questions answered

TL;DR

• Foot pain often isn't the shoe. It can be a weakness somewhere in the foot, ankle or leg.
• You can get through the hardest times, but you need to reach out for help.
• Resilience is about being flexible and adaptable, not being a brick wall.
• Looking after yourself isn't selfish, and lifting heavy stuff helps.
• If you don't feel worthy, look for evidence. If it's missing, go and create it.
• Sleep is the habit that holds everything else up.

Introduction

It had been a while since my last wrap-up episode. I kept getting amazing guests on, getting excited after each conversation and wanting to release them straight away. So in this one I go back over eight conversations, pull out the teachable moments and then answer your listener questions.

Listening is good, but the real change comes from putting things into practice. That's the whole point of these episodes.

Please note: this blog is for general information only and isn't medical advice. Please speak with your GP or a qualified health professional before making changes to your health, training or diet.

Lesson 1: It's probably not the shoe

Insight: I sat down with the team from BPRIMAL, a footwear company passionate about getting people into the right shoes, along with a running physio. The main takeaway is that a lot of people with foot pain blame their shoes. Often, it's not the shoe. It's a weakness somewhere around the foot, ankle, calf or knee, and with runners it often shows up in technique.

I shared my own experience. I used to have tight calves and feet and so much foot pain at night I couldn't sleep. After switching to barefoot shoes, it eased within days, and I could move better in the gym and in life. That was my experience, and everyone is different. If you're making the switch, the follow-up episode on starting barefoot shoes the right way is worth a listen.

Your workout starts at your feet. Whether you're running, lifting or doing yoga, you're on your feet. If you haven't got a solid base, you won't get the most out of your hour in the gym.

Action: If you have foot pain, see a physio or podiatrist about foot strength, not just new shoes.

Outcome: You address the cause, not just the symptom.

Lesson 2: Don't be afraid to ask for help

Insight: Sammie Lee's story still gets me. She shared how trauma from a young age led to food addiction and later to a serious eating disorder that she struggled with for years, going through cycles of getting better and being hospitalised. What finally flipped the switch was someone asking her, "What happened to you?" Today she's a coach who helps others through similar experiences.

My biggest takeaway is not to be afraid of asking for help. When you're in those moments, it's hard to see the light at the end of the tunnel. But the people around you can often see it for you, and they want to help you get there.

Please reach out: if any of this brings something up for you, please talk to your GP. In Australia, you can contact the Butterfly Foundation on 1800 33 4673 or Lifeline on 13 11 14.

Action: If you're struggling, tell one person you trust this week.

Outcome: You don't have to find the way out alone.

Lesson 3: Healing involves the people around you

Insight: The following week, I spoke with a highly experienced family psychotherapist. His point was that when someone in a family is struggling, we tend to focus on that one person. But it's the environment, the community and everyone around them, too.

We might be influencing people without realising it. So rather than pointing fingers and saying that person is going through something, it's more like we're going through something. Going through therapy together can help the whole family grow and understand each other.

I also asked him to explain resilience. The hustle culture says to push through and be a brick wall. His view, which I shared in The Real Meaning of Resilience, is that resilience is about being adaptable and flexible, not rigid. I had goosebumps by the end.

Action: If someone close to you is struggling, ask how you can support them, and consider getting support together.

Outcome: Everyone grows, not just one person.

Lesson 4: Looking after yourself isn't selfish

Insight: Dr Suzi Craig talked about fertility and women's health. Women are often told to just deal with it when it comes to hormones, period pain and fertility. But Suzi, who combines Chinese and Western medicine, says there are things you can do to support your health.

We both see the same thing with mums, during pregnancy and after. They forget about themselves. But looking after yourself isn't selfish. If you're run down after giving everyone everything, you have little left to give. Suzi shared an example of a mum of two who now says no to things to make time for herself, which also shows her kids it's okay to do the same.

And one of my favourite quotes from Suzi: lift heavy stuff. It backs up what I've always said. Your true form starts in the gym.

Action: Block out time this week that's just for you.

Outcome: You have more energy and care to give the people you love.

Lesson 5: Find the evidence of your worth

Insight: Andrew Jobling, a former AFL player turned public speaker, came on at a time when I was questioning whether I was worthy of doing this podcast. His advice was to look for evidence. When I did, I realised I've been releasing an episode pretty much every week for four years. No wonder guests want to come on.

And if the evidence isn't there, you go and get it. For me, that means lifting my game with video, sound and better questions.

You can use this with anything. Say you want to lose 10kg. You haven't lost it yet, but you've been going to the gym consistently. You've been eating breakfast, but dinner needs work. Now you know where to improve. And if you're waiting until you feel worthy before you start something, you'll never feel it. You build worth by starting.

Action: Grab a piece of paper and write down the evidence for the person you want to be.

Outcome: You find clarity, and you know exactly what to work on.

Lesson 6: Make the most of your best 10%

Insight: I recorded the next three episodes in one week, and they completely changed my view on a lot of things. I released them in a deliberate order, and I recommend listening in that order.

From Vahid Coskun, I took this: we try to be our best 100% of the time, but we're only at our best maybe 10% of the time. When you're in that 10%, block everything else out and make the most of it. That was reassuring. When you compare yourself to others who seem to be smashing it, they're probably just making the most of their 10%.

Finding your why was another big theme. If you want to lose 10kg, ask where that came from. Is it because someone else said so? Keep asking why until you get to the real reason. I do this with the podcast, too. When I want to change direction, I stop, take a few breaths and ask whether it's coming from ego or from wanting to help you.

Action: Notice when you have the most energy this week and protect that time for what matters most.

Outcome: You get more done without trying to be perfect all the time.

Lesson 7: Sleep is the bridge

Insight: My episode with Dr Kavin Mistry is one of my most downloaded in a long time. One of his big messages is that we age on the inside, not just the outside. You can put cream on a wrinkle, but you can't see what's happening with your heart. That takes food, sleep, less stress and exercise.

His bridge analogy is one of the best I've heard for sleep. Think of a suspension bridge. As long as both ends are strong and stable, it can handle all the traffic going across. Your morning routine and your night routine are those two ends. Nail when you wake up and when you go to sleep, and you're far better placed to handle whatever happens in the day.

At the end, Kavin said that once your health is sorted, there's one more step: finding your true purpose. That led perfectly into my chat with Christopher August about authenticity. A big takeaway was choosing to be the creator, not the victim, and seeing hard things as ways to grow. He also spoke about relationships, and the difference between wanting love from a partner and needing it. If you need it, something is missing within yourself. When love comes from within, there's nothing to crumble.

Action: Set a consistent wake-up time and bedtime this week.

Outcome: Your day has strong foundations at both ends.

Your questions answered

What's the biggest mistake beginners make in the gym? Doing too much too soon. I recently had a consult with someone who wanted to build muscle, tone up and run a marathon all at once. Choose one. Whatever you spend the most time on is what improves.

How do you balance discipline and flexibility? Life shouldn't feel like a punishment, and it usually does when people restrict too much. I'd rather you add things in. If you drink a lot of soft drink, keep it, but add a glass of water. Over time, the balance might shift.

How should I structure three days a week? I'd do full-body strength on Monday and Friday. On Wednesday, I'd do 30 to 40 minutes of zone 2 cardio, where you can still hold a conversation, then finish with about 10 minutes of intervals.

What's one habit that helps you stay consistent? Sleep. Go to bed and wake up at the same time. When your sleep blows out, your consistency usually follows.

Strength or aesthetics? It comes back to your goals. There's overlap, and a good program can hit both.

What's one nutrition habit that makes the biggest difference? Breakfast. Many people skip it or just have toast. As a general guide, I aim for clients to get around 40 to 50g of protein before lunch, depending on their size and needs. A protein shake can help short term, but I'd still work towards adding real food over time.

How do you stay motivated when life gets stressful? Honestly, I don't. I optimise what I'm already doing. I make the best food choice available, keep my room cold and dark with no devices, drink water, prep a few extra meals and walk to where I need to go.

Do supplements matter? Food first. Supplements are there to fill gaps, not replace food.

What do you wish you'd known earlier? For me, it's food, because what works changes as you age. What worked when I was 28 doesn't work now that I'm 38. And consistency. In my mid-20s, I'd smash it for two months and then stop for six. Once a week for a year would have been much better.

Quick wins

• Get foot pain checked for strength, not just shoes.
• Tell someone if you're struggling.
• Write down evidence of your worth.
• Protect your best 10%.
• Lock in your wake-up time and bedtime.

Closing insight

Pretty much every guest changes how I think about something. It doesn't have to be life-changing every episode. It might just be one simple thing, like a 30-second cold shower in the morning. Those one percenters from each conversation start adding up to bigger things over time.

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: How to Reverse Ageing and Live Younger With Dr Kavin Mistry and Food Addiction, Trauma and Recovery With Sammie Lee