Please Keep Me Anonymous with Joe Wicks

0:00Blowing ad budget on metrics that look great till the CFO sees them. That's bull spend. And marketers are calling it out in dashboard confessions. I remember telling my boss, it'll be good for the brand when leads were slow. Yeah, it wasn't. Cut the bull spend. LinkedIn lets you target by company, job title, and more. Advertise on LinkedIn. Spend$250 on your first campaign and get a$250 credit. Go to linkedin.com slash campaign. Terms and conditions apply. This episode is brought to you by PayPal. You know how a mom's bag has everything? Sunscreen? Snacks? A stapler? The new PayPal app is like that, but for your money.

0:43Shop, pay, manage your account, and earn rewards all in one place. And with purchase protection on eligible items, biometric security, and pass keys, you're protected at every step. Download the new PayPal app to get started. See paypal.com slash protection terms. Hello, you are listening to Shagmire Denoid. Please keep me anonymous. This week we have got the wonderful, the beautiful, the very lovely man, Joe Wicks. Love him. And he is beautiful. Really lovely, really beautiful, really nice. Inside and out. He's talking about his brand new podcast, Health or Hype? Five episodes of a podcast where he dives into health trends, viral diet hacks and quick fixes to find out what is scientifically bad and what is pure hype.

1:21I'm definitely going to listen to that because it just sounds really helpful. It's right up your street. But I'm scared he's going to say all the good stuff is bad and the bad stuff's good. But no, apparently it just hits the fundamentals. Yeah, the easy stuff that anyone can do. Enjoy. We had a fight about the jingle. We couldn't settle on a jingle. So this is the jingle. We hope you like the jingle. Jingle.

1:54so how many kids have you got we got two kids a 10 year old and a five year old and you've got four now yeah holy heavens and i've got a story because like yeah i've said one of them mad nights you know where you just get woken up loads you end up in another baby another bedroom and yeah oh god yeah oh yeah we're we're like this is the year that we're gonna start sleeping together and i don't mean like sexually because we do that anyway but i mean like in a bed yeah nice to meet you by way joe thanks for coming so joe here's my sex schedule every guest has to read this no yeah get in the diary no we're very much um we we work away a lot so we've just got really lackadaisy with like the sleep routine yeah yeah so chris is in the loft um i'm in the main bedroom with our five-year-old um and our 10-year-old's fine he's in his own room but now we're at the point where it's like my five-year-old thinks that we are just it's that's how he calls it his bedroom yeah well every night of the week my kids are like one of them saying can i sleep we can sleep and sometimes if i'm like yeah go on then but yeah last night one of rosie's friends was supposed to fly to vegas and the airport's been shut and so all the flights are cancelled so 11 o 'clock at night two of her friends turn up and the kids are all excited that i'm waiting up to see him so they stayed the night and then i was like getting kicked about by my kids ended up getting the bed so i ended up sleeping in my other little boy's room and then yeah one of rosie's friends walked in to have a shower this morning and i was like what are you doing in here so she didn't know i was going to be there but yeah basically it's just been a chaotic night so i'm a bit tired today and then you and you've had really bad trouble getting here because all of the heathrow so no no no this is this is a world exclusive uh joe wicks is late getting here um he got a stitch while he's running here and had to sit down apparently really unfit i took the lift no that's the thing it's heathrow i live near heathrow airport so like mad traffic so i apologize for being late i hate being late it's absolutely fine i said when you walked in what was really funny was they said oh he's running late i was like and i thought i went i bet he's not even out of breath when he comes in and you came in like you're literally you're like hi guys sorry i'm late i was like i would be sweating i'd be panicking but jaw wicks just turns up well i jumped i jumped out the uber and got i got on a train from like healing so i've sort of cut i saved 20 minutes i would have been even later but yeah i always saying never be later than five minutes early do you know what I mean that's how I live my life it's like being on time and Rosie my wife she's like always always late always running late you know because she thinks I've got 20 minutes to get there but you don't factor in the parking and all that stuff you know I'm like you've got to give it another you need a bit more time especially getting four kids out of the car I'm always early I was getting ready and I said I couldn't I were in the hotel room and I couldn't drink my coffee and she literally says her catchphrase is you take a lot longer to get ready than you think you do he thinks he's like I'll just take 10 minutes I get in the shower and then my hair and I'm like no you probably take 40 minutes to get ready no you do are you one of them guys like me I pack for a flight or a holiday about an hour before I'm leaving the house it takes me like 10 minutes literally to pack so right I've got two schools of thought on this sometimes I like to pack quite a while in advance if it's specific things I'm currently on a run of gigs now and doing this and I knew I had specific things are you a fan of packing cubes Joel?

5:05Rosie my wife Rosie when I say Rosie she introduced me to packing cubes and mate they are very very good i would have full i would have full sex with packing cubes i love packing cubes um don't you love them as much as me um but sometimes what i like to do is if i'm going away for just a couple of days i like to get ready in what i'm traveling in yeah and then pack me stuff that because i think right i've already brushed my teeth so toothbrush that can go in there like fully ready and then i can pack everything i need not like that annoying thing of well i'll leave me travel clothes on the chair and i'll do this i'll do that if I can get fully ready and pack everything in one go and get out yes I do like a 10 minute pack job but if I'm away for 6 days or something packing cubes couple of days in advance the lot I'm a few days before me I'm a few days before well but then I forget what I've packed so then I have to look through it again so actually I probably should just leave it until the day anyway do you work out?

5:55can't you tell yeah I've been working out since I was about 6 years old at PE I love it I love sport I love fitness and obviously that's my mission in life and it took people moving and cooking. It's hard, isn't it? I feel like it's hard at the moment because parents are stressed and they're not cooking as much. They're not moving as much. So I feel like I'm growing uphill sometimes, but I know it's worth, it's a mission worth, you know, putting my time into because I love helping people. You were the saviour of lockdown. Like it was insane. We did it. I mean, everybody's... Yeah, of course we did.

6:25Well, your kid's little then. They were a little tiny, weren't they? We just had the one. He was five. Yeah, I loved it. It was really, really good. Well done, honestly. You remember it. It was great. it was really it was really powerful and I think the country really needed it and I think you did a great job thank you it's nice to hear that thank you I love the sound of your new podcast yes that's what you hear the chat about it sounds because right okay so Chris and I turned 40 this year really I was just turned I was 40 last year but I'm 40 this I'm 41 in 10 days time no the 21st September I turned 41 happy birthday yeah you've been the year above us or you'd have been the youngest in the year above no the oldest no September's the oldest Oh, the oldest in the year above.

7:04Year above, yeah. Sorry, mate. I don't know. Sorry I haven't got the timetables of the school years off the top of my head. I'm the youngest in the year, 30th of August. I'm third of August. Right, so your youngest year. We grew up in a good time, didn't we? The 90s were good, weren't they? The 90s were amazing. I love the 90s. They were the best time ever. We were the last generation to play out, I do believe. Yeah. Yeah. What you're saying about us turning 40? So me and Chris are trying to, like, I think we've always been quite healthy. but now you feel like you're getting older and we're trying to look after ourselves a little bit more.

7:38I've had a really sloshy summer, right? That's what I'm calling it. What does that mean? I've drunk. Oh, sloshing the wine or something. I've drank. I had a magnum every day, right? A magnum of champagne? No. I mean, I wish. I'm like a new one. I mean, ice cream. They're tiny now, aren't they? No, the big ones, man. Oh, the big ones. Not the little ones. It's like I have them, I've ate crisps, I've just snacked, chocolate rebords. To jump off topic very slightly, Kiara, who does our social media outside, just said, have you seen the trend of getting a hot croissant, ripping the top off a hot croissant, pulling some in the middle out, sticking a magnum in, sliding the stick out?

8:19I can see that now. I haven't seen that, but that sounds... I do love a magnum. The Billionaires one, you know, the Billionaires shortbread one, it's called... I don't know if it's called Billionaires or Millionaires, it's like triple chocolate. Sorry, they're getting stupider. They're actually running out of that. I saw Trillionaire Shortbread the other day in Sainsbury's, and I thought, fucking behave yourself. So we're basically just trying, after having sloshy summer, we're back on it, we're in the gym, we're looking after, we do try and look after ourselves. But your new podcast called Health or Hype, tell us a little bit about it.

8:49Yeah, so obviously, I'm passionate about health, and obviously with social media and all the content nowadays, you sort of think, what is good for me? What is healthy? What is hype? Like there's so much sort of polarizing content with extreme views on each end. And I've always sort of walked down the line of the middle. I always think I'm not too extreme one end. I like a bit of balance and try and sort of, you know, incorporate these things into my life. Sorry, not to interrupt. The fact that you just went, I was so happy that you just went, I love a Magnum. I thought, oh, so he's not a monk.

9:14He likes a Magnum. Oh God, no. My weakness is sugar and sweets. And, you know, I really, really love it. I think a lot of people can agree, yeah. But yeah, so the podcast, it's basically I've partnered up with Bupo and it's obviously like a health and wellness focused podcast. but trying to sort of cut through the noise and sort of get to the point of like what is really healthy and what has an impact yeah and what is just hype and it's kind of you know nonsense and so i basically took myself through five sort of experiments if you like the first one we did was on sleep we did one on nutrition and like fiber um third one was on sort of movement and exercise we did one on anxiety and one on nature so like i put myself through sort of experiments and sort of documented sort of like a sort of like a vlog sort of home sort of video diary stuff then we went out and did some stuff in the real world but at the end of it i met with experts and we sat in a studio and we sort of talked about you know the the research and also like the effects it had on me and it was really interesting but i focus on those five things because they're the things that you know they're free right it's not like i'm trying to sell anything it's not focused on supplements or peptides or sort of you know electrolytes and things it's really about the things we can do to really sort of make a difference yeah it was really interesting things like sleep yeah and it was and it was tough you know so the sleep one and i've obviously got four kids I get a lot of broken sleep but yeah I had to have like five hours sleep a night for four nights and so that was like really really for me like that's not enough and I felt rough so my food choices went out the window I wasn't exercising my mood shifted so it's really about trying to sort of inspire people to make small changes um but with sort of science and evidence based you know conversation with really great experts in that and especially the sleep and stuff because things that we just aren't getting enough of so because it is really important to get good sleep isn't it I've heard that's like one of the main things to actually control help them weight and like the way that like aging and things like that but massively yeah it's huge and I need to go to bed earlier but I just get you know when you've had the kids or you've been at work and then you've got the kids and then the kids go our kids are going to bed later because we've got nearly 11 year old now so sometimes he doesn't actually go to bed till about half past eight nine o 'clock and by then I'm like I just want to sorry if any of his friends are listening and he goes to bed at midnight.

11:18Oh yeah, midnight. He's on four blocks. Or a farming. Yeah, no, it's tough. You don't have any time to unwind. So therefore, you know, technology comes in and we distract ourselves. But yeah, the sleep episode's really interesting because, you know, five hours sleep a night, I was not exercising. My mood shifted. I was really irritable, snappy with the kids, eating loads more sugar, craving lots of carbohydrates. So yeah, you're consuming way more calories. You're awake longer, aren't you? So I felt like I was just hungover and jet lagged, you know? Oh my God, yeah. So that was a really good episode.

11:46the one on movement i basically did like a a movement fast where i could do no more than 2 000 steps a day which is basically fully sedentary i could barely leave the house what what happens if you are like a mile away and you're on 199 did have to do someone like a thousand i was basically house i didn't really go out i just sort of stayed at home because i wanted to see what it was like to be truly sedentary and how that would affect my you know my mental health my mood but also my energy and i was again in that process eating way more junk sort of craving in lots more ultra processed food so these little things have a massive knock-on effect to our overall health and it makes losing weight harder it makes you know finding time and energy to exercise almost impossible so it's really about you know sharing positive messages but small little daily lifestyle change you can have that will really make a big impact on your health like not just today but long term and yeah i'm really excited it's more like a audio visual documentary if you like so it's not just audio it sounds amazing i went out to this beautiful um it's it's like actually believe it or not in cornwall there's a rainforest it's called a temperate rainforest so not like an amazon jungle rainforest but really really wet sort of temperate they call it and it's beautiful and i basically lived on my own with no social media no phones no no digital for like 24 hours and was immersed in nature and it was so unbelievable i've obviously my brain moves quite quick and i found it really hard but as i settled in i just was so calm and i just thought that is the connection we don't have this connection with nature do we sort of no you might go to the park and dip in a little bike ride but how often do we truly immerse ourselves in nature I was walking through like barefoot I went swimming in the river and I came out of there feeling like a new man and then suddenly you know you're back on your phone and it's back into the world of social media but yeah again it's just like really beautifully shot we had drones we're in this wonderful sort of wildlife and stuff so it's really it's not just audio I'm hoping people actually watch it and it'll be streamed obviously on on YouTube and other platforms and things are your ad campaigns lighting up the dashboard but not the pipeline that's bull spend and marketers are calling it out in dashboard confessions my boss asked for results so i opened my dashboard for the only positive sounding metric i had impressions cut the bull spend see revenue not just reach linkedin delivers the highest return on ad spend of major ad networks Advertise on LinkedIn.

13:58Spend$250 on your first campaign and get a$250 credit. Go to linkedin.com slash campaign. Terms and conditions apply. This episode is brought to you by PayPal. You know how a mom's bag has everything? Sunscreen. Snacks. A stapler? The new PayPal app is like that, but for your money. Shop, pay, manage your account, and earn rewards all in one place. And with purchase protection on eligible items, biometric security, and pass keys, you're protected at every step. Download the new PayPal app to get started. See paypal.com slash protection terms. The Lemonati has spent decades keeping lemon on top and lime in the shadows.

14:38Their lemon agenda has infiltrated everything, even our music. That hit song named after the color of lemons? Not a coincidence. Big Lemon has been pulling strings in the industry for years think about it but now seven up is fighting back with their new lime lemon soda now lime comes first seven up flip the sip i for a little while talking about nature do you know what i did for like a month i tried this as bird watching no um grounding oh yeah so barefoot out in the garden in the morning in the garden barefoot um i don't know if it did much i quite liked it it's good how long would you do it for like a few minutes at a time yeah just just literally in the morning we did it we did it didn't we just like i don't know if you're aware but in the north in the north we've only recently just got shoes anyway so how north north we're south shields we're like right next to newcastle i'm obviously joking um but i did enjoy so i i've dabbled with cold plungers i've got my cold plunger quite enjoy that don't know how many health benefits there is of it it's just a fun thing to do it's like a bit of a it's like a day i read that it's not very good for women so i stopped yeah yeah good well again but what this brings us on to what you're saying about this you can read someone saying it's not good for women there's probably 50 000 other things saying it is good for women and then another 50 000 saying no it's not that's the thing about i think with social media if you hear a message like women going through the perimenopause should never do HIIT workouts just do strength but it's okay if you still enjoy HIIT cardio you want to do a session a week like don't don't feel like you can't do that i think but yeah obviously strength training is really wonderful for the body and the joints and everything but i think it's always about trying things out you know rather than thinking it's black or white like yeah you've got to be fully plant-based or totally carnivore there's always a way of finding like a middle ground i think and so that's the podcast is about as well everyone's body's different yeah and i just say yeah honestly this what you're doing here i think it's so good because you're right the amount of times you will say i say a thing and it'll go you need to eat this with this and it'll do this to your body and then the comments underneath will go that's bullshit and you go well who am i supposed to believe here yeah it's exhausting it's absolutely that's what i'm hoping this podcast would just sort of like just just sort of a nice balanced approach to the information but also it's uplifting it's motivating it's not like you're doing it wrong and it's this or that way it's like really trying to sort of guide the listener but i want to talk quickly about the episode before i move on about yeah i did an episode you talk about whatever you want so i did an episode an episode on anxiety and i don't experience anxiety but i'm claustrophobic which is obviously a form of anxiety so i had a few examples where like i got stuck in a lift once and the doors open it was like a brick wall and i could feel myself oh no getting really nervous then I was on a plane once you know like a small little plane and I thought I can't get out of here my heart rate just went through the roof so when I told the producers that I was claustrophobic they were like well we're going to do an experiment with you like to induce that sort of feeling so when I got to the set to film this day they'd built like a coffin like a stand up like a telephone box pitch black and they bolted me in there so you know even though it's an experiment I was still really anxious they but they bolted it and screwed you know screws in the side of it and I could my heart rate started to spike and I just felt that feeling and so that was about you know when I came I lasted like about a minute in there really really got upset and really uncomfortable then I did some breath work and sort of talked through it and I taught myself actually when you're in those situations with the right breathing you can actually control your sort of feelings and anxiety and work through it so yes again it's sound like a lot of people experiencing right anxiety in different ways and so I'm hoping it's like really helpful useful kind of insights of people yeah so i hope you just unlock the memory you've just unlocked the memory um when i was a kid i am i was in my mate's garage and i used to knock around with the older kids who were a couple years older than me and that he had this like big like a like a plastic box but it was like wider than it was high if that makes sense so it was probably about i don't know maybe less than a meter by a meter and um they were going you couldn't fit in that and i was obviously an idiot and I was going, yeah, I could.

18:34So I lay on the ground and I curled up in a ball and they put it on top of us and they sat on it and I could barely move and I remember you've just unlocked. I was screaming. I was screaming. And that's where Chris's anxiety began. Oh, God knows where my... And I remember they got off and they ran out the garage door and his mum came out through the other thing and she was like, you alright? I was like, ah! And I like ran home. But yeah, you've just unlocked the memory. You can't get out. Because I was just thinking I'm not claustrophobic and I was thinking, oh no, I think actually not being able to move at all, upsets us I can read a book I read a book about you know like Tim Peake the astronaut went into and I can listen to a book or watch a movie where someone's getting locked into a coffin and I start to feel like I'm in that capsule and I'm locked in I really feel that so yeah it was a really interesting episode because I thought there's no way I'm going to get back in that box but did some breath work with an expert talked about it and then I went back in and I lasted like five minutes in there so you can overcome that sensation with a good bit of breathing I love a bit of breathing you know I'm a fainter glad you did you'd be dead honestly I do it so many times a minute I'm a real fainter like since I've been a kid I faint quite often really in shock or excitement no I've got really low blood really low blood pressure right I don't know what's wrong with it has it happened when you was a kid at school and stuff yeah and then when I when I like started my periods it's just sort of like the pain I used to pass out from the pain and I've just I just faint all the time don't I Chris has experienced this I've spent so much time catching on time Fully hit the deck.

20:02You've got to catch her off the toilet and stuff. Yeah, I think I've got IBS, right? But I just don't want to change anything. Talking about that, I also feel like I have too. I'm just very sensitive. Rosie, my wife, she's got a lead-lined stomach. She can eat anything, throw anything at it. But if I have an unhealthy day or some deep-fried food or a lot of ice cream, I'm in bits. You just don't. I feel it a lot, yeah. Yeah, maybe that's the same for me, Joe. Well, that's... You know what? I'm not an over-healthy guy or anything, but I went to the cinema the other day. I used to have such a sweet tooth but I'm not that bad anymore I'll have the odd protein bar but I don't really you've cut sugar a lot yeah you look well are you trying in you keep him fit you're slim yeah you're lean yeah guys Joe Wicks just said I look well clip that up get that everywhere no so I went to see Spider-Man on my son the other day and he got a pick and mix and I was like as he was getting the pick and mix I went make sure you get some fudge for your dad and he put like four bits of fudge in and I ate four bits of fudge and I came out you were ill weren't you I thought I was having a panic attack I came out I was like what's happening I'm not like a monk like I say I love me sweet stuff but it was something about I'd had so much fudge in one go I was in a right state I had to have a lie down well you used to eat like a cake not a full cake where Chris would have like a slice of cake and do twix every day speaking of lockdown you will not know this in the lockdown I was on a birthday cake a week how come?

21:18because I would go to the shop I would buy a birthday cake once a week and I would eat the full cake one slice a day and I would finish it to the point of where regular listeners will know it came to me birthday I got a cake wasn't that arsed what like a proper like Colin the Caterpillar type thing or like like yeah like a Victoria sponge Victoria sponge a Madeira Victoria sponge with icing I was on a birthday cake a week really I don't like the icing sugar on them but my wife just made a lovely chocolate cake for my little girl Lenny she turned four and I was eating last night with a spoon and just getting into it but she told me she used like three blocks of butter in it and like two bags of sugar but it tasted great but that's the thing I did have a sore tummy afterwards but in the moment you think oh it tastes good I'm going to enjoy it sometimes it's worth it or sometimes it's worth it yeah oh mate I just love sugar and I had so much of it as a kid that like I find it hard to eat in moderation so when I get a little bit of it it's like every day I'm thinking I need a chocolate bar and I need a can of coke it's obsessive isn't it see I'm different my mum was like a proper like I think online they call them like an almond mum like she was really strict with sugar growing up and so I feel like I'm now the opposite because I didn't have it much growing up.

22:27Yeah, so you sort of crave it a little more. I crave it more now because I'm an adult. I'm like, I'm going to buy this myself. We were out. Well, we were sitting in the house the other night eating some minstrels, packing of minstrels. You handed me the packing of minstrels and you went, get them away from me. Just get them away. The next night. I can't eat one. I'll eat the whole bag. Oh, my God. So she'll go get them away from me. So, well, this is the same. You kept them going for quite a while because this is the same bag of minstrels where... And in my, not in my defence, but I don't buy them.

22:54Because if I buy them in their house, I will eat them. So these were from a party. We'd had people around, yeah. They were from like a kid's thing. So a couple of nights previously, she'd ate some and she'd give us it with an elastic band around it. And she went, get rid of them. And I went, bin? And she went, no, just hide them. So I hid them. So then the next night we're sitting and she goes, get them away from me. So I put the elastic band back on and then I thought, there's actually not many of these. So there's only about six left. So I had them. The next night I'm out with my mates. I got a phone call.

23:22I go, I just checked. She literally went, I said, hiya, love. No hello or nothing. She just went, where are them minstrels? I finished them. She went, oh, God. Bring some home. That's what it does. When you have it, I think the more you have it, the more you crave it, don't you? Of course. It's addictive. Are your ad campaigns lighting up the dashboard, but not the pipeline? That's bullspend. And marketers are calling it out in dashboard confessions. My boss asked for results. So I opened my dashboard for the only positive-sounding metric I had. Impressions. Cut the bull spend. See revenue, not just reach.

23:59LinkedIn delivers the highest return on ad spend of major ad networks. Advertise on LinkedIn. Spend$250 on your first campaign and get a$250 credit. Go to linkedin.com slash campaign. Terms and conditions apply. This episode is brought to you by PayPal. You know how a mom's bag has everything? Sunscreen. Snacks. A stapler? The new PayPal app is like that, but for your money. Shop, pay, manage your account, and earn rewards all in one place. And with purchase protection on eligible items, biometric security, and pass keys, you're protected at every step. Download the new PayPal app to get started.

24:35See paypal.com slash protection terms. The Lemonati has spent decades keeping lemon on top and lime in the shadows. Their lemon agenda has infiltrated everything, even our music. that hit song named after the color of lemons not a coincidence big lemon has been pulling strings in the industry for years think about it but now seven up is fighting back with their new lime lemon soda now lime comes first seven up flip the sip so on this health or hype thing i want to ask you have you done any mad like diets or any kind of mad trends you got sucked into like are you giving a go yeah um creatine right i'm on the creatine hugely i have me i have a green powder what i have athletic greens i have one of them every morning right i do my vitamin d like a little cocktail sort of thing little cocktail i do my vitamin d i do uh collagen a bit of omega uh i did for a while i was on hydrogen water wow so yeah that didn't last very long it's just you could take ages you press thing you could keep charging it but it like bubbles it up and i don't know what the difference is but i was in a soul house recently and you could pick hydrogen water or real water and i thought okay this is a thing um i do brazilian jiu-jitsu so i did that quite a bit and i got quite into that and stuff i haven't really done in the summer cold plunging if there's that's why i that's why i love the idea of your podcast because i feel well i do and i don't because i feel like you might shit on a few things that i thought were great no because we don't really we're not really going into sort of like supplements and yeah it's more like it's like the fundamentals of health and wellness it's the thing i thought that everyone can do yeah this is a good episode to start because it's like you're not trying to sell anything you're not trying to say you're doing it wrong it's actually like the episode on fibre is about nutrition is about like eating more fibre because we know that's good for your gut health and that's the science to prove it but it's not really shitting on anything it's really about being positive and trying to inspire because people you know more than ever need that little bit of inspiration some small little changes to make their lives a bit better and you know with this podcast hopefully you listen to it like every episode is going to teach you something new and you're going to feel like oh I can do that it's manageable because I've always tried to be like that inspiration that's like just giving real advice that can actually help and not be sort of like you know demonizing things or making them feel like they're failing because when you have parents of kids and you've got very little time yeah you think what can I really change oh yeah it's really hard it's really hard and especially as a woman and I've had two kids like and I know don't get me wrong I think everyone's different but I found it really hard to like get back to I think for me it was more the tiredness yeah it was the tiredness and then that affected everything you're totally right because i was like i'm too tired to work out i'm too tired to eat healthy and it is but now that my youngest is five i finally feel like i'm back to myself and that i do have the headspace to actually and i get like seven hours sleep and i'm like whoa yeah yeah it's amazing sleep sleep sleep really helps but yeah look the truth is you know when you have new people come into your life and you're caring for other people like they become the priority and so it's sort of it's harder to find time for yourself but But I always believe in like home workouts, short little workouts you can do at home.

27:38And also quick recipes. You know, like if you think about my food, it's always been like quick throw in the pan, 15 minutes. So you can start to win back that sort of confidence and energy. But you just have to sort of get organized and get cooking. Well, basically a bit more cooking, a bit more movement and a bit more sleep. And if you get those three things right, then it starts to feed into your life. Absolutely. What you've blown my mind with, and this is such a simple thing. But when you said when you get less sleep, you eat more calories and you crave more because you're awake longer. I was like, oh, my God.

28:04yeah you can't think of that yeah you've you've just added a load of hours onto your existence that day so of course you need more and you want more yeah and most most grazing if you like happens in or snacking happens in the evening if you think like after dinner you have a little bit of pudding then you might have a couple slice of toast like the longer you're awake the more you eat and so the worst thing the worst that yeah the worst thing we can do uh for our snacking on a night is have a healthy tea early because you just go i'm still healthy early and i'm like well i'm having a cheese toastie at half 10.

28:32Yeah, I should be doing that. I've tried that brushing my teeth and I just still eat, I just eat through it. I'm going to go down and get a bit of chocolate. Do you know what it is? It's really nice to hear you say that though because I'm sure people are listening and you'll think that you're like sitting wagging a finger going, oh, don't do that. But you go, yeah, I brush my teeth and I still eat through it. I like that. I really like that. Even like, you know, eat dark chocolate. I'm like, I can smash a bar of dark chocolate in the same amount of time. It doesn't make a difference. Exactly,

29:01Sometimes I get stressed and I eat loads of chocolate. Or sometimes I have no sleep and I don't exercise for a few days. I think that's where I manage to connect with people. As opposed to I get it all right every day and I'm a great dad and I get loads of sleep. Because that's just not true. It's really hard sometimes. It's mad. And like I said to Rosie, sometimes I walk into the kitchen and you're getting attacked with questions. And I just have to laugh. I think this is not a normal environment. I'm used to it though. You just sort of get conditioned to it. Being a parent, for me, when I think about exercise and why I really do it, you know i really want to be a patient dad and i want to be like energized and be be active and be and be like a kind person to be around so i think exercise is like for me a massive mental health boost thing for me it does make you feel better it took me years to kind of admit that yeah and i think well i used to be a dancer when i was younger so i was doing exercise without actually knowing that i was doing exercise because you love moving because it was my job so it was part of my life so i was doing like 245 minutes like crazy crazy workout and i swear to god my mental health was amazing.

30:00I didn't have anxiety. I didn't have, I just didn't have any worries when I was younger. You also didn't have kids and a mortgage and a career. but also, I just think I was getting endorphins without even knowing. Yeah. You'll love, oh, that's such a good point. You've reminded me. So, in one of the episodes on movement, I did a movement fast and to break the fast, I went and met one of the Strictly Come Dancing dances. Nice. Katya. Oh, yeah. I love Katya. Amazing, yeah. And she took me to this amazing house and we had this little ballroom and she got me doing the jive. yeah yeah yeah this is the jive yeah yeah yeah the kicks yeah that's one of the most energetic ones so and i'm like not confident and i'm you know i'm not a great dancer but she took me through the steps got me in the outfit come out and i and after an hour of it i felt so good like you said like i felt fun i felt happy i felt playful and the next day because you know you're kicking your leg yeah yeah the next day i was like why am i hamstring sore i said rose i feel like i've done loads of deadlifts and it took me a while to realize it's all them kicks i was doing it's It's muscles you don't even know that you're using.

30:56The worst leg, but you know, the worst pain in the leg. But yeah, dancing again, I just promote all movement. So it's like, however you move, it could be a little five minute dance with the kids and then put it in the kitchen when you're cooking. That is movement, you know? And it's like, again, it's about finding these little moments and trying to inspire each other as a family as well. We've got to do this question. Sorry, sorry. Okay, question. All I was going to say is... No, you can't. You can't. We haven't got time. I have to. I'll interrupt the story. I'm on tour at the minute. I take my golf clubs and I've just started.

31:23I googled the difference between how many calories you burn, carrying your golf bag, or pushing it on wheels. So I ditched my wheels and I carry it now. What's the difference? It may, on a hilly course, five miles average, with your bag on, you're talking 2 ,000 calories. Really? Yeah. That's incredible. So you're now carrying it, yeah? I carry it now, yeah. Brilliant. Back's fucking killing. Yeah, but he's had to put, because he's mental, he's had to put loads of little heads, little wool heads on all of the clubs, because when he walks, they all clap together. That's where I walk the rattling guy.

31:51so I was walking like a duck I was walking a duck doesn't move above the water my legs were my and I thought why am I in agony and it was because I was making them not rattle it's a story for a different day I'm basically I'm ill mate I'm going to listen to your anxiety episode just put some socks on the end of them am I reading this now then yes please and this is from a listener this is from a listener we don't know what it is true story yeah okay promise they're all true dear Chris and Rosie please keep me anonymous always we always do recently my husband had to have his gallbladder out after a long spell of bad gallstones.

32:23If you've never had your gallbladder removed, you won't be familiar with the nature's call barely ringing a couple of times before you must answer urgently. Very nicely worded. We were camping in the summer and the washrooms were quite a walk away from our pitch. I got up one morning and having to coordinate this each morning with two kids under four and our tent right next to a river, I headed off for a shower leaving him with the kids and the dog. When I came back, he was in a funny mood and insistently he'd get off to the shower block quite quickly. It wasn't until much later he admitted to me what he now calls his lowest moment.

32:56Oh no. Almost as soon as I'd left he desperately needed to go. Knowing he couldn't leave the kids couldn't go outside in front of other campers and was too late to even grab the kids potty from the boot. I know what he's done. He did what he had to do and dropped his pants in the tiny tent with barely time to throw an iPad on at his audience who were watching. Oh stop. And he shat in and he shat in dot dot dot and you've got to tell me what you think he might have shat him. We've got to guess. So he's inside the tent. He's in the tent. His little kids are there and he's like, they're just obviously, they're awake watching him back to do what he's about to do.

33:28What do you think he shat him? Oh my God. This is the agreement. I thought, why have we gone from a really wholesome, lovely episode talking about a man shitting in the tent? I thought he was going to, listen, it's a bodily function, Joel, admit. Help, it's all about help. Shit regularly. Digestion's important. Doesn't matter where it is as long as it gets out, better out than in. Right, so I thought I thought he'd gone in the river. If I was him, I'd have literally went in the river, waist deep. Right, so he hasn't done that. I think he's gone in the barbecue. In a barbecue? In the portable barbecue.

33:52I think he's gone in some kind of item of clothing, possibly a hat. I'll give you a clue. They've got a dog, haven't they, with him? The dog bowl. He's had a shit in the dog bowl. He's had a shit in the dog bowl. That seems quite, that's quite, that's quite easy, doesn't it? The dog will eat it. No, no. He's shat in a dog's poo bag. Then he hid the bag from me to stay away with his shower stuff until he could dispose of it. I now have a top chump in any post hangover shame reminding him no matter what I've done I've never shat in a poo bag in a tent in front of my children and a dog. Gotta say fully impressed that he got.

34:21Imagine the keyhole surgery the aim involved in dropping it straight into a dog's poo bag. We've all been there had that feeling of like you've got to go right now. Yeah, yeah, yeah. You know he's at least he's kept it in the bag but I bet the kids laugh at that when they hear that story. I mean or they're scarred for life. Either way we had a laugh about it. I'd be scarred for life if I saw my dad shitting in a dog poo bag. I would that would really upset me these stories are hilarious and every week you get more and more outrageous we've got like 50 ,000 emails so many emails so many stories at Apple doing it but my kids would never never recover from watching me shit in a poo bag I don't think our kids wouldn't especially Robin I don't think Robin would speak ever again thank you so much Joe that was really interesting and I hope it all goes well your podcast is out now it's called Health or Hype thank you thanks guys been loving to chat to you and I hope you enjoy it thanks thank you Do-do-do-do-do-do-do-do-do.

35:12Do-do-do-do-do-do-do-do-do-do. Do-do-do-do-do-do-do-do.

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