115. HPF - Chemistry In Nutrition

Welcome to another episode of Real Dad Movement Podcast. The point and purpose of these episodes, as always, is to have a point and purpose towards helping you win the second half in life by building a path of becoming the best father, husband, man and member of your community that you can be. We do this with various ways of connecting. Life is connection. And as you hear these words spoken time and time again, know that the driving force of connection in life is energy. Which means that how you turn up as a father, as a husband, as a valued member of society will always start and end with how you turn up as a man within yourself. First, this is why it's my mission, my purpose, our mission, our purpose through Real Dad Movement to inspire, motivate, educate and guide you into thoughts, feelings, actions and a change in your belief systems to rise up, cut the shit from your life and live and leave a real legacy. When dads win, everyone wins. And when you win, I win. Let's get moving forward, mate. Right here, right now.

Good year, isn't it?

Absolutely.

I've had a lot more fitted.

I don't know if it's just because I'm. Yeah, bulking up or the temperature on the dryer is too hot.

We need to get a photo shoot. Ken, you're too humble, mate. We need to show the guys what a 50 year old jacked man should look like and does look like. Let's dive on into this. Welcome to another episode of Real Dad Movement Podcast. This is our High Performance Father special edition that we do every Tuesday. Don't forget every Tuesday we aim to release them by midday. Every Tuesday morning I dive on in with Ken, who's our head coach or our head energy coach for our entire movement. So Ken is the top dog when it comes to getting the most out of yourself physically and mentally. But what that means, instead of saying inside and out, internal, external, physical, mental, all that sort of stuff, we're really here to help you connect the dots of your own life. And there are three main components, actually, not just physical and mental, that play a pretty big role. We spoke about direction, the physical side. And they are all connected. And what we will do is we'll pepper around why they're all connected. But today's theme is definitely there's physical, chemical and emotional. Today's theme is definitely around chemical, nutritional side of things, fatigue, combating fatigue, having higher energy levels, having those energy levels carry over to the emotional state inside of your life as well as your physical performance. But it's an exciting episode. I love this sort of stuff. Ken, because people think the 1 percenters are training harder and doing more burpees. Right. We both know that's bullshit. Like, it's not. I was telling you just then tracking my sleep. I need to be in bed for 10 hours to try and get eight because I'm just up between eight and 12 times a night. Three young kids. It is what it is in the areas I can't control, Ken. But there's certainly areas I can, which is being smarter in my approach. But, mate, welcome to the show. Let's start with being smart and new age intelligence for fathers in the second half and how they really should do things. And, mate, let's kick off with obviously what today's about, with the whole element and area around chemical nutrition and all things that you are an absolute gun at. Mate, welcome.

Thank you. Thanks, Al. So you hit a really good point. And a lot of people, when we do talk about physical, emotional and chemical, the overlapping, which is so, so vital and so important because there's lots of contributing factors that people don't really consider. And the big thing, when I'm talking to people, they talked about me, mainly about weight management. Like, the biggest thing, let's be realistic. Like, it's. I couldn't put a price on how big the weight loss industry is. And to keep that clear, a lot of people just misunderstand the education out there, or there's so many different resources and they don't know which one really to believe. And that's. That's kind of really difficult for a lot of people. So I can totally understand why people are trying different types of fad diets and they go through yo yoing weight losses and things like that. But the problem is, is that I find that there's way more to weight management than just food. It really does come down to everything. It's systemic within the body. It is about the emotional side of things. Because if people's emotions aren't right, well, then that may be the underlying factor why they can't lose weight whatsoever, because they've got some kind of stigma around alcohol or there's emotional stuff that's going on in their life. Like, we were just talking again just before the podcast, before we started, and you're talking about, hey, listen, like, I'm not getting very, very good quality sleep. You're in bed, your head's on the pillow for 10 hours. But unfortunately, when we look at the OURA ring and the data that we're collecting, I can guarantee that that isn't quality sleep. So it's great that you're getting your head on the pillow for eight to 10 hours, but the thing is, really, is there really a good seven to nine quality hours of sleep? So then that's when it comes into elevating stress levels. Then that can throw a whole cascade of mechanism, like a domino effect with your testosterone levels with your essential amino ac, whether they're working or not. And then you could be vitamin deficient. So there's so many contributing factors. And that's why weight management isn't just about food. It's really about trying to link all the dots together and then trying to find out which one's causing you the biggest concern. And that's why we need to kind of monitor not just the nutrition side of things, but when your energy levels are not so good purely because of you've had a bad night's sleep, well, then we need to contribute, or at least consider maybe we need to lower or give you a lighter workout for that day. Maybe we need to change your focus on that day and give you something a little bit easier, like throw in maybe a couple of five minutes of breathing practice, maybe do a stretch session for that day and not go in for the smash or the sweat session that you feel because of your testosterone levels or you feel because of. That's what's going to give you the best result for weight loss. So that's really important to consider all of the factors, not just one.

Yeah, it's really fascinating, mate. Being an excellent athlete, new being. I mean, we should get. I'll get some pictures up. Some of the guys are dreaming me up. On our last episode, I had a picture of me jacked, about to hit a heavy snatch. And I got a picture of Ken just in his uniform, like, no, no, wait till you see Ken. Ken looks pretty sharp. He's got some pretty amazing runs on the board. But the fellas were jamming me up about that picture. And yes, it's because I'll be shamed by your phenomenal shape, but it's not about that. Here's the thing, and what you said is just so, so true, mate.

The byproduct of getting your shit together across all areas of your life, to have your energy levels high equals a change in physiology, right? And this is the thing, when you're talking about weight management, when we talk about weight loss, you getting in better shape is a byproduct of us helping you organize your habits, your routines, your rituals and everything around physical, chemical and emotional. Like you said, it's Amazing the human body, how much you will sabotage yourself through the control center. Call it your brain, your mind, your belief systems, whatever, through ultimately your stress levels, your lack of coherence to your current life. There's too much stress, Ken. There's too much chaos.

I can't handle.

This is too hard.

And what do I do?

I'm just going to go to the gym because that's my primal physical outlet that's going to give me that little testosterone sort of hit or that dopamine hit where I feel like I'm exerting that force as a man. And ultimately they're buckling themselves, man. They really are. And that's what I love about our approach. You guys out there or those on the inside, the reason why we are looking at your body as a whole system is, is because the outcome we want, and you're a prime example this, Ken, being 50 and a phenomenal performer in life, is we want you to perform in life. That's what a high performance father is like. We'll get our dads in great shape. We'll get them in phenomenal shape and they'll look sharp and they'll look great.

That's awesome.

But it's a high performance father in family self and serves all areas of life, which means you can't just have you fit in the gym, rowing a sub, 8 minute 2k row. If every other area of life is falling as shit and you still stress.

Your cortisol levels are high, chronic fatigue.

Your adrenal glands are shot and your homeostasis in the house is shattered because you're cooking all these different meals or you don't have that connection with your family. To be able to work as a unit, educate each other and move forward, that's a really important thing. Which is why I'm excited for this episode. And mate, really diving into a lot of the chemical side of things. Talk to us about this, Ken. I guess we'll start wherever you want, mate. But I am curious on breathing, what you spoke about, that's a whole other episode. That's an amazing evolution of man. You guys should be very excited when we do dive full in, balls deep into the emotional and the breathing episodes we have coming up. But make chemical, gut, health, nutrition. Talk to us, mate. The floor is yours. For these men, these fathers.

Yeah. What's it all about?

So the first thing, what I do is I go on and look at someone's limitation or what's the biggest limitation? Because when it comes to training, eating and sleep, where is the biggest kind of problem that they're dealing on with a day to day basis. And then I come up with a, like I prioritise my plan of attack. That's important. So any one thing's not going to fix like the main problem when it comes to trying to get something or trying to build the right plan for any individual father or any individual person for that matter. So what levers can I pull to be able to give them the best opportunity and the best outcome? So at the end of the day I'm really looking at what their habits are. I'm looking to like for the most important for me is for their recovery. So making sure that I give them something to follow, that it becomes ritual, it becomes a daily habit and so that it just, they don't have to think about it. It's just a matter of implementing something really small at a very baseline. So we can talk when it comes to chemical level. We can start looking at supplements if you need to go to that level. Because there's something underlying, whether it be a mineral deficienc. Because of our blood work that we've looked at. And then from there we can look at whether it's a hydration issue because of they're getting cramps through training or whatever else, or not drinking enough water, or not even absorbing enough water. And then we can start looking at all the different essential amino acids that they should be consuming. Where there's nine essential amino acids that the human body should be really having. But then there's obviously there's a lot more amino acids for the building blocks of the body. So, so because of getting the in depth information with a full blood count and then getting a DEXA scan and then looking at their sleep patterns and then looking at their stress levels, et cetera, et cetera, all of these hormone effects will show up or the very basics will show up in their, in their full blood count. So once we've got that information then we can start to dig a little bit deeper. But before I even go there, I, I know that the body needs protein to build connective tissue. Yeah. So to build muscle, or at least to maintain muscle. Now there's a lot of information out there and people kind of are looking for the right information. And listen, I've been in the industry for 30 years and I can promise you now only the last maybe five to eight years, I've really found kind of some of the best people in the world that are delivering the information. And what I want to tap into is that how Do I know that's the right information? I'll tell you. So what I'm in search of, always on a daily basis when I listen to my podcast, when I'm searching and I'm doing all my research, I'm trying to find who's delivering the best information around the world. And so that's why you've got to be really careful on what information you're getting and where you're getting it from. And is it biased opinion or is it not? But what I do know, and you can have a look at any type of quality information through examination, I look on PubMed, I look at the research, the papers that have been delivered and whether there's any biased information. And one thing I do know is that the body, whether you're male, female, whether you're young, middle age or old, you need to maintain that muscle to create longevity in life and to stay youthful is you need 2 grams of protein per kilo of body weight. Now that's just the general norm for things. And what protein does is that rebuilds connective tissue, as in to help you maintain muscle. Now if you don't have the minimal amount of protein, the fastest way we're going to age is we're going to lose our strength. We're going to create a whole cascade effect within our hormones. And I can promise you now I've seen it on a daily basis when people aren't hitting enough protein and they're not hitting enough carbohydrates and they're not hitting enough fats in their body. I can see the changes literally from day to day to day, their energy levels, their sleep's affected, their moods affected. And these are the things that, what we do in high performance fathers, obviously we are really getting to bare ass basics and giving people the incredible information to help them perform at optimal level. And I promise you now it's not going to take one day or one week to get this right. This is an ongoing, this is a lifestyle thing and we need to slowly, slowly educate people and so that I absorb it and understand it and have the tools, tools to implement it as they feel that their headspaces is in the right place so that everything else that's going on around them is also right. So that's why again, the physical, the emotional and chemical side of things we have to really look at. Okay, I'm giving you a nutrition plan and I know if, say I'm 80 kilos and I need 160 grams of protein, but where am I getting that Protein from. Am I going to get it from plant based protein? Am I going to get it from animal based protein? Am I going to get it from supplementation like pea protein, rice protein? And then once I design a program for any individual person, then I want to know how the body feels. And then I need to start tweaking their carbohydrates so that to make sure that they're getting through their day with good energy levels. And then I might get all this right, you know what? And sometimes I can nail it very quickly, first time purely because of the information I've gathered from the individual. But then all of a sudden I design you the perfect program and then your sleep's gone to shit and then it just throws everything else. But you know what? That's why it's not about what you do in a day or a week. It's about what you repetitively do over 1 month, 3 months, 12 months. And what you've got to remember, your body rebuilds itself 98% of itself right at every cell over a 12 month period. So you are what you repeatedly do, but not within a day, a week or a month. It's really what you do over the 12 months. So if there's little pitfalls in your nutrition, we can pick that up and try to and really start to seal those holes in your nutrition if we look at things on a weekly and a monthly basis.

Yeah, isn't it crazy, mate? There's so many nuggets of gold in there. I hope you guys definitely replay this episode from what Ken was just sharing just then. Isn't it crazy, mate?

Like you're recycling your red blood count every 90 days.

So three months, red blood cells, they rejuvenate. And there's such a long game at play here, like you've just explained there. Yet too often people, especially fathers who are time poor, they're looking for the quick fix, the silver bullet, the shiny objects. Like, mate, what's the rush? Where are you going? You got somewhere to be? Like you're here to accelerate your life from, from 43 to 83 in two years. What does that even mean? Literally, does not make any sense. So playing the long game is key, Ken. Yeah. You're going to be using that time anyway, right? You're living here anyway. Why not build the right building blocks? And this is what cracked me up most about what you just said then, the word basic, because that's what it is. People are looking for all these things, but when you break down the fundamentals, like the foundational metrics, what you said then. Tracking your sleep, your nutrition, your movement, making everything accordingly mate for the man, designed for the man.

When you're looking at all of those.

Things, yes, they're basic, they're simple. But the depth in where we go and the way we track the data is the reason why what we do wins. It's not looking for the next 15 in one machine that's going to hit all these different rear delt muscles and get you that extra little bottom line on your abs, all that bullshit out there. It comes down to the fundamentals of the you as an organism. And this is what I love. Ken, we've gone back to the source. We're not looking at external things. We're using external tools. Like what? You've got me, I've got my blood work coming next week about my DEXA scan. You haven't had bloods for a while. Be good to see we're using external tools, sure, but we're using that to drive home what's going on inside. Where are we inside and building with those metrics? And I think the big thing from what you just shared just then is when you. When you have all of that information.

It creates leverage to get the highest roi.

Okay, this is working. This is working. This isn't. All right, what do we need to do to move forward here or to move forward there? And that's, I guess, well, that's what this is about, isn't it, Ken? It's about using the data we want to create leverage. And a large portion of that is, like you said, I'm having 300 grams of protein a day. Didn't think I could. And people listening to this will be like, shit, that's crazy. It's so much. And I thought so, too, but I mean, we've got our own protein that we made. It's all natural. It's got the Ken seal of approval as well. But it's a phenomenal product with huge amounts of collagen. So it actually really supports. I feel very good with my joints, with my knee, but it's not that hard when you get out of your own way, but also when you have the right coaching to steer that ship. But what are some of the pitfalls that you see? Mate, if we're talking chemical, what happens if these guys don't have this awareness or don't tap into organizing themselves and their nutrition and their gut health and whatnot?

Mate, I think just before I answer that question, I think the big thing is a classic example is that we're all limited by our knowledge. And one of the big things people talk about knowledge is power. You know what kind of. I'd like to rephrase that. The right knowledge gives you power. And depending on where that knowledge is coming from, that's the underlying issue that I have in discussions, definitely on a weekly basis when I'm talking to nutritionists, dietitians and whatever else they're limited to what they can say and what they can do. And what I go on is making sure that when we start to modify or when we start to give you nutrition plans, if you've got a question, I'll explain why I'm giving you that amount of protein and I'll give you the health reasons behind it. And I can absolutely back it up with the scientific data to show you why you can get 2 grams of protein per link kilo of body weight or even 3 grams of protein per lean kilo of body weight. When I go into talking to people about how much protein that really is, they go, well, hang on a minute. Like, do you think this is safe? Well, I already know. We've already kind of spoken to them about whether they have any other underlying health issues. If someone's 25 kilos overweight and they've got things going on in their body that aren't really natural and healthy, I'm not going to go in and throw them on 3 grams of protein per lean kilo body weight. I'm going to make sure that I get good clearance and making sure that everything is like, making sure that we don't have any issues or other underlying, say, kidney issues or anything, liver issues or things like that within their blood work. And then we can kind of build the program around that. So that's really important so that people understand that. But I promise you now, there is very little, very little, really, I suppose, knowledge around what we all should be eating, because there's so many different opinions from so many different people. I can guarantee you could grab six different nutritionists and dietitians now and they'll give you different factors, but they'll put you on a conveyor belt like most people and not really look into the other factors that we look into again as we talk about with the sleep, your movement and everything else that's going on in your lives. Because we're dealing with you two, three hours a week. And we can really start to peel back the first, the second, the third, the fourth layer of that onion and get to the nitty gritty on what's going on, we're not dealing with symptoms here. We're getting to the root cause and building you from the ground up. And that's what's important. So some of the pitfalls are. Or not some I'll go to being one of the main pitfalls or one of the main problems with people is just not having the right information. And I can promise you absolutely hold my hand on my heart and tell you the information that I've got for you will absolutely will kick ass. Your results will be unbelievable. And we'll see that in one week, we'll see it in four weeks and we'll see it in 12 weeks. Hence why this is why we're doing the high performance stuff. This is just amazing information. And you'll be surprised with how we can turn everything around in no time at all.

Yeah, and that's what I love. The foundations can be the same. Like the principles. We all need to have quality sleep, right? But the cookie cutter approach in delivering that, you'll fucking lose, mate. You guys don't understand when you're going and doing your 28 day fucking and shake challenge or your dad bod programs, all this sort of shit. It's like, well, hang on a minute. Like it's really been customized. Like they say, customized meal plans. Okay, cool. It's customized because they've got 20 meal plans, but I'll give you five of them. That's bullshit. The principles can be the same with your sleep. And I wouldn't mind touching on heart rate variability, but a few different metrics that we track for sure. Every human being, that's important. But then how do you apply it in a personal life? And that's the difference. And that's what Ken's talking about here as well. The reason why he knows it will work is because the way that he works and the way that he works is delivered to you as, like I said, a living being as an organism. But before we dive into a bit of hrrv, mate, like, what are the challenges you see if people either A, get the wrong information or B, don't have someone who's invested in their life like a real coach to help them? Like, what would you say or say your experience shows with fathers entering in the second half? I mean, obviously fatigue must be. Or broken sleep. Like what the chemical side of things. What are some dangers? What's the problem when they don't do this properly? Ken?

All the dangers that I can see or what I observe, definitely quite often is that failure is the top of the line. And the thing is, when it comes to failure, well then to try and get them back on that wagon or the horse that they've fallen off on, it's another conversation, it's another journey that they've trialled, they've failed. And then all of a sudden there's other issues around that. And then it becomes systemic because of. Then their life starts to fall down, the relationships start to fall down because they don't feel confident in themselves. If someone can't change kind of from the inside out, like a lot of the things, just because people think they're doing some kind of eating plan, they think that it's good for them because they've got it from a potentially qualified person. But really is that optimal for them or is it just another cookie cutter program? The thing is, when we talk about, say a great thing or a great indicator is you think about this analogy. What's more important for you to be driving? Listen, and I don't, I'm not telling anyone to do this, but when you drive a car, okay, and you might be right on kind of the legal limit to be able to drive the car because you've had a couple of drinks and think about this, for instance, your reaction time is obviously limited, but you've still got a reaction time. But when it comes to your sleep and you have a micro sleep that you've got no reaction time because your eyes are closed. So you're driving this vehicle no matter what it is, but your eyes are closed. And then all of a sudden there's the danger. Like this is the problem. We talk about alcohol and drugs and everything else and that affects us. Whether it be definitely chemical and definitely emotional, because people are generally taking drugs because of their emotional hang ups or they just can't, you know, they need something to stimulate their enjoyment in life or whatever else it is. I don't really know why people take it. I've had many conversations with people taking drugs and really everyone has, I suppose, a choice in life. And I live on whole foods, I live on my own energy. You can tell, like with the stuff that I do. But really going back to that again, like, what's more important, like you can have a couple of drinks and get behind a car and still drive and still be the legal limit. Yet if you don't get enough sleep and you drive that vehicle the same time and you have a micro sleep, like what's better or worse? Like none of them are really better, none of them really worse. But the thing is it's really Taken control. So there's a lot of things can be going on that you don't really have a full understanding of. And that's why what we're here to do is to teach you the importance of taking control of your body and working from the inside out and trying to give you the best options. Trying to find out, just because you're eating something and you think that it's good for you, but really, is it optimal for you, for your body, for your body type, for what's going on in your life? So that's why, kind of there's many, many other things I could add to that, but really, that's. That's kind of one of the most important things.

Yeah, and that's.

That's the crazy part. You don't know what you don't know, Ken. So you've got these people who are moving through life and these fathers moving through life, but they don't know what they're capable of because they've never had the opportunity to optimize themselves. Yeah, and I think that's a great.

Point that you made there, mate, because it's the truth.

Just because you can still do it doesn't mean you're doing it well. Yeah, and that's the thing. Doesn't mean it's the best you can be either. Like, you don't know what's possible. That's why you need to get out of your own way sometimes. That's why I have coaches. It's why. It's why we all have a level of accountability.

That's why we have.

I'm accountable to Ken, obviously, as well. So you need to have that, because ultimately, when you're on your own, you don't continually ask questions of yourself, questions of your actions, questions of what's possible, which means you settle. And when you settle, like Ken said, ultimately there's failure. Just because you can do it doesn't mean that you're doing it well. And there's always the risk that you will fall down because you're not continually evolving who you can be with the changing landscapes, which gets harder. Isn't it funny, Ken?

Like, people.

People don't like. They want the quick, they want the quick fix, they want the fast solution, they want to progress, but they're not doing what it takes to have a fully optimized life. But they don't want to play the long game because it's too long. But they don't understand the value of playing the long game when you're doing things the right Way like, it's like this whole bundle of fucking mess with a lot of people, but unfortunately a lot of them are on their own. They can't see or they don't know or like you said, overwhelmed too much information. Yeah, absolutely. I like what you said before about the knowledge power thing. Like the right knowledge gives you the power to act and you still need to take action with that too. That's important. And you know, like that physically and emotionally, it's very hard if you don't have yourself chemically sorted. Because the body is an organism, isn't it, mate? I'd be keen to get your thoughts on heart rate variability and, you know, any role. Like what would that play a specific role in your chemical side of things or would that be more. Because that's something you and me are tapping into big time. And I've been using it a lot. I've enjoyed it.

One of the, one of the big things is, is that nutrition science is really, really young. It's only, it's only really a couple of decades, I suppose. Young, I should say. And we are discovering and we're moving ahead leaps and bounds, like very, very quickly now due to technology and different countries sharing information and everything else. And when we talk about the microbiome, like when I talk about and the information and the research that I do, we think that the brain is your first brain and that's where it all goes on. But in reality, your brain that sits inside your skull on top of your shoulders, that's your second brain. What happens is things go on within your, within your gut, within your microbiome or your microbiota and then it's the way the body absorbs it, the way the body breaks it all down and what it does with that. Now, right now, I was listening to a podcast last week, an incredible, you know, like life changing podcast for me. Like here we are trying to get as much information as possible. And at the moment, with what science can actually discover at the moment, whether you go in and do a fecal sample and they'll be checking what strain.

Of.

Microbiome and that's within your gut, they can only really kind of test for about 25 to 50% of what's going on in your gut. So it's still very, very. And so that's why over the next three to five years, we're going ahead leaps and bounds with technology and how it rolls around. But again, that will send signals back to the brain which will, the neurons will then send signals to the muscle and the vital organs and the kidneys and the liver and the heart and everything else and the way it functions. And so it's such a, such a complex range of mechanisms and chemical reactions going in your body. It's really a difficult thing to try and pinpoint any one problem. And that's why not over a day or a week, but over a month, three months, six months, and even up to two years to try and find any underlying problems, like, you know, just looking at the latest research on seed oils and things like that, have like a, an autoimmune issue like within the liver and the gut. And then if you're having too much protein, you know, there's information out there which is very biased opinion, that it can affect the liver and then, sorry, the kidneys. And so when it gets back to how does that affect your heart rate variability? Well, then all of those mechanisms, this domino reaction, if you're not eating the right food and you eat too much protein when you go to bed, what that does is ignite your engine. So it's like a Formula one motor car. You've just put the optimal fuel in there an hour before you've gone to sleep or a half an hour and it ignites that engine. So that body will run hot. So you'll find that it's breaking down that protein, etc. Level. And so your metabolism is elevated by threefold compared to what it would be if you're having carbohydrates or fats. And so when that's happening, then if you have it too close, then that's going to cause your body to run hot. So then your sleep's not going to be as great. So then your body temperature, which affects heart rate variability, is going to be slightly out of whack. So over a day, it doesn't matter generally what your heart rate is, but what you collect over a data, like over a week and then a month. Have we got a variation in your heart rate more than 10%. So if all of a sudden my heart rate last night over, say the seven or eight hours that I've had sleep, my average say heart rate is, let's just say 53. But then two nights later, or say the next night I have four or five alcoholic beverages, then my quality of my sleep is not that well. And then all of a sudden from my 53 heart rate, my average heart rate might be 59. Now there's a difference by way more than 10% there. We're talking six beats there from 53 to 59. So then that elevates my body temperature. So then again, there's another cascade of mechanisms that are going on. So then what I look at over 1 week, 4 weeks, 12 weeks, what's my average heart rate? And then I can have a look at my data from my sleep and all the algorithms from the oura ring and I can go, okay, yeah, what's happening? I can see that there's a reoccurring effect on a Friday night. Well, guess what happens on a Friday night. It's end of the week, been a massive week, there's stress levels kind of elevated, etc. I'll have a couple of drinks, I'll have a little bit of kind of junk food, and all of a sudden when I go to sleep that night, my heart rate's increased and then my sleep's not as good. And then we start to pick up these reoccurring mechanisms that we can slightly modify. I can start to change the type of protein that you're eating. I can say, hey listen, let's just drop that alcohol out for the next four Friday nights, or let's just have one or two drinks and then let's see how that affects your sleep and then let's see how that again affects your other mechanism being heart rate variability. So at the end of the day, where we can measure most and very, very accurate is when you're at your rest state. And that's why it's really important. It's no good kind of taking your heart rate 10 minutes or 20 minutes after you've done a workout or you've just had some words with making a business decision or whatever it is you might. It's about getting continual data so that we can monitor from week to month and then over a three month period and then we can start to make the changes. But again, Rome wasn't built in a day. And this is why what's most important here, it's not about what we do once, it's about our repetition of just slightly tweaking and turning the dials a little bit for the intensity of your workouts, but also nutrition program so that we can kind of move things around to get your energy levels right to see if that will change the quality of sleep to your heart rate variability. So again, heart rate variability depends on many, many things. And that's why by collecting all this data on a generally a weekly basis, then that's when we can move the dials in the right direction. And then I'm having a conversation with you to get the feedback to see how things are going. And also it's not just about whether you had a pizza and a six pack on a Friday night. It's really about, okay, how's the training? And me looking at your sleep and the algorithms and then kind of just putting out a couple of questions, it really, really fine tuning what's going on in your emotional side of life also, not just the physical side of life.

How could you ever do this on your own? This cracks me. I'm so glad I've got you in my corner, Ken, that's for sure. Seriously. And that's not judging or blaming other fathers who are on their own and having some pitfalls where they can't quite figure it out. But I don't know, you wonder why too though, mate. I mean, it's pretty simple, isn't it? Like information is information. What's connecting the dots?

Life is connection, Ken. So when you've got someone who can connect you from point A to point B and then C, D, E, F, G, and you're moving through the journey using the Alphabet obviously as a pathway, as an example, you can't lose because what you're doing is you're tweaking and adjusting the information you get to continually optimize not just your performance, but your life and your life, you know, your performance comes from your life, mate. And that's huge. Like heart rate variability, your sleep, tracking all of those things, and a lot of that starting in your primary brain, which is your gut, is a huge thing. I'd love to, maybe for another episode we'll dive into the vagus nerve and talk about nervous system things and maybe tap into that with the emotional side because it is all connected. But that's been some awesome insights. Look, the point of this episode, we're talking about nutrition and all things with the chemical side of the body. We're not here to go, this is a protein, this is a carb, it's got four calories per one gram. I get that, I understand that, that's great. But this, this is high level stuff where we build that out, we build out with a thorough process of educating our fathers on what all that is, and then take it step by step to pull them through the journey. But what we're doing is we're going straight to the source of the organism. Not minute and atomic level of study, but going to the organism and saying, these are the things that are the big, they're the big movers in your life. And this is why not so much. There's nine calories per one gram of fat. So I love this sort of talk, Ken. I think it's amazing. I think a lot of the dads, they want to find the generalized info out there. They can.

But how does it apply?

How does that connect? And that's what I've loved in this episode with you so far and all the episodes we've done. We'll definitely dive into the emotional one next as well with our next episode and for sure, breathing and absolutely nervous system work. But I guess as we wrap this up, mate, it's been an awesome episode. What would be some advice for some of the dads out there on a guest? I know it's all connected, but the chemical side of things, what would it be to get blood work? Would it be to chart their nutrition and then, you know, measure? We're big on that. All right, do it, then measure it. Do it, then measure it. How's it feeling? How's it going? What would be your advice around the topic of this episode for fathers out there on their own listening to this today or watching it?

Yeah, absolutely. The great thing that I, that I discuss with people is about knowing your numbers, knowing what you need as your baseline. Because if you're in there and you're trying to get a result, no matter what it is in performance, in exercise or in your business or just at home, all of these things really matter. And knowing your numbers when it comes to your macros is important. So if you're working with a trainer or a coach or anything at all, you really need to understand it's really about an education. The underlying factor in everything is knowing why you're doing it and having a purpose, but also you want to be asking the questions. Okay? So the big thing for me is I will talk to any person. If they walk into the gym and they tell me that they're all working on a nutrition program or anything else, I said to them, okay, what are your numbers? What are you doing it for? What's the purpose? What's the reason behind it? And once you know those numbers, at least you've got a baseline and you've got something to work with. I can promise you now, you put anyone in front of me, and I will absolutely peel one thing off at a time and give them the best information. And here at high performance fathers, this is what we do. We give the best information. We can back it all up and making sure that people have got. Got a purpose and they understand why they're doing it and they've got all the tools to work with and it really is about educating that person with the know how. Because if you're just doing something and I'll and I ask you the question, why are you doing it and what are your numbers? And if you can't throw those at me at the very bare ass basics, well, they're pissing in the wind. We've spoken about this. You need to know why you're doing it and you need to understand this is really about giving you the right tools to use and, and actually implementing them and making sure it's being measured and so that you are absolutely progressing. Not going sideways, not going backwards. You can step off the wagon for a week or a month, but giving you the education behind this really gives you the tool to then step back on and then get the results you're ultimately after.

That's great, mate, and a great wrap up for the episode. Please understand, guys, if you're listening to this, you know, on itunes or Spotify or the other sites or watching this on YouTube, like this isn't about being saints. Just like Ken said, you get getting back on, you know, if you fall off, getting back on. But it's not about being a saint.

It's a choice.

Life is a choice. It's setting yourself up for going, what do I want? What do I want for my family? What do I want for my wife? What do I want for me? What do I want for the value add to the world for this life, the experiences. This is your reality. Can you are living a specific reality. I'm living a specific reality. There's an amazing overlap and that's fucking awesome, mate. That's where the magic really happens and that's where you have alignment. But for you guys listening to this or watching this, please, please take this on board. Like don't just go get some fucking optifast shakes or go and join the gym and just train the house down and then you fall apart or it's at the cost of your family structure. That's what happens when people go too far one way and then it's a reactive state to pull back and go, oh, this is it. Stuff everyone else's. It's my times. No, you can't have all of it. You just gotta be smart and, and it's a choice. Like I've made a choice to invest in Ken in more ways than one to make sure that I can continually perform with what I need with three young children keep turning up whilst my sleep's fucking horrible and I'm tracking it and I'm getting the best I can. It's critical that I get critical with the numbers and I get critical with who's helping me, how they're helping me, and what the pathway is and how it continually reveals itself. You will never reach the potential you can if you don't have that. But it's been awesome having you on, Ken. I've enjoyed this episode, mate. It's been a lot of value and just a lot of reiteration for what I need to keep on point with as well for myself.

It's good. Like I said again, it is really important that people do understand that it's not about a quick fix. It really is about an education and really understand and being able to take control of their own health and obviously their family and the people around them to be able to make sure that they can decipher the good and the bad information. That's what's really important.

Yeah, mate. Could not agree more, mate. Time is so precious and two things we never get back, Ken, is time and the energy coupled with that time, which ultimately becomes your effort and experiences in life. Love it, mate. Thank you again and I hope you guys enjoyed this special edition of HPF with our Real Dad Movement podcast. Diving into our high performance father, peeling the curtain back a little bit and just showing you some of the insights, or as Ken says, peeling the onion layer back one at a time. I love that. It's a great analogy and. And every Tuesday, dive on into this stuff and find where you can apply this to yourself and what you need help with and ultimately making the steps you need to move forward. Thanks again for joining us, Ken. Bumper episode, mate. Loved it. And tune in for another episode soon.

Look forward to it.

Thank you.

1,000 minutes a day. It's a lot. But when you're wasted on shit that doesn't serve you or move yourself or your family forward, you are bleeding. The most valuable resource that you and I never get back.

How much time do you think you.

Have and how much quality do you think you've had? Don't be a fool like the masses thinking you'll cheat the system or get round to it one day or worse. Just accepting life and sinking back into a slumber of regret. This is your moment, your time. You're cut from a different cloth. You have the hunger and desire to be more and live more. Otherwise you wouldn't be here. So stand up, find the golden nuggets in this episode. You just listened to and align immediate action with them and where you want to go. You are worthy. This is your life. You are the king. And this is your kingdom. Now go and claim it by showing God telling and be the real leader. You and I both know you were born to be.