Transcript
1
00:00:00,000 --> 00:00:04,486
Are you tired of feeling like a walking dumpster fire despite doing everything right?
2
00:00:04,667 --> 00:00:06,950
Meet Tommy Barabee, my guest today.
3
00:00:06,950 --> 00:00:11,918
He's a guy who went from human disaster to health expert after years of being his own
worst enemy.
4
00:00:11,918 --> 00:00:13,249
Sound relatable?
5
00:00:13,340 --> 00:00:16,087
in this episode that might actually change your life.
6
00:00:16,087 --> 00:00:17,134
No pressure.
7
00:00:17,134 --> 00:00:25,859
You'll learn why your healthy habits might actually be plotting against you, how to spot
burnout before you become a cautionary tale, the truth about why you feel like trash, it's
8
00:00:25,859 --> 00:00:26,867
complicated.
9
00:00:26,867 --> 00:00:30,406
and some actually useful strategies that don't require selling your soul.
10
00:00:30,514 --> 00:00:34,714
and we'll also talk about why sleeping a little better is more useful than your entire
supplement drawer.
11
00:00:34,714 --> 00:00:36,415
So put the phone in your pocket, hang out,
12
00:00:36,415 --> 00:00:41,368
unless of course you enjoy feeling like a zombie your choice no judgment okay maybe a
little
13
00:01:03,770 --> 00:01:05,473
I love a man who practices what he preaches.
14
00:01:05,473 --> 00:01:08,896
I was just looking at what you do on Instagram in terms of some of the advice you give.
15
00:01:08,896 --> 00:01:14,028
Just watched a clip where you're talking about prioritizing sleep by wearing the blue
blockers, among other things.
16
00:01:14,028 --> 00:01:15,920
And here we are with the blue blockers.
17
00:01:15,920 --> 00:01:17,370
Tell me why this is important to you.
18
00:01:17,370 --> 00:01:19,222
Obviously, it's nine o'clock at night there for you.
19
00:01:19,222 --> 00:01:20,353
So you've got them on.
20
00:01:20,353 --> 00:01:22,980
But why is this a piece of your routine?
21
00:01:22,980 --> 00:01:37,740
I mean Jeremy I suffered with insomnia from a very very young age and You know it wasn't
until I was like 23 24 I've been in so many different jobs right I'd left jobs and quit
22
00:01:37,740 --> 00:01:47,360
jobs and got sapped from jobs like fired because I Couldn't get a proper night's sleep My
best hours of sleep was between like 4 & 5 a.m.
23
00:01:47,360 --> 00:01:49,400
Until like 10 or 11 a.m.
24
00:01:49,400 --> 00:01:52,494
Yeah, so I was struggling so much for sleep
25
00:01:52,494 --> 00:01:54,294
all throughout my life.
26
00:01:54,294 --> 00:02:02,694
And it wasn't until I was about 25 that I decided to start reading a book in bed with
candles.
27
00:02:03,114 --> 00:02:10,834
That was the first ever thing I'd done and the first ever thing that noticeably improved
my insomnia.
28
00:02:11,014 --> 00:02:16,314
From there over the next 10 years I did that and little other habits tapped on.
29
00:02:16,314 --> 00:02:20,294
The blue blocking glasses didn't come in until about two years ago.
30
00:02:20,614 --> 00:02:21,180
But.
31
00:02:21,180 --> 00:02:29,640
Over time, as you will know, you learn more things, you start implementing more things,
finding what helps and what doesn't, and yeah, eventually got to the Blue Blockers and
32
00:02:29,640 --> 00:02:30,772
they're a big part of it now.
33
00:02:30,772 --> 00:02:32,153
7pm they come on.
34
00:02:32,222 --> 00:02:33,402
Oh nice nice.
35
00:02:33,402 --> 00:02:35,302
Yeah, it is funny how that happens though, right?
36
00:02:35,302 --> 00:02:44,158
Like you do one little thing and see the needle move in the right direction and all of a
sudden you get really curious about wow if that's all it took what else can I do?
37
00:02:44,158 --> 00:02:53,638
but I think as well what a lot of people don't really see is like, I don't know, they
might try one thing, right, and be like, nah, that doesn't work, that doesn't work, or
38
00:02:53,638 --> 00:03:01,338
they might try a supplement, but actually, what it really needs is to be four or five of
those little things all together.
39
00:03:01,338 --> 00:03:07,758
That's when you start getting the difference, but too many people will try one thing and
just write it off straight away.
40
00:03:08,348 --> 00:03:11,812
Yeah, because everyone's looking for the magic pill for whatever ailment they're having.
41
00:03:11,812 --> 00:03:18,889
They want that one supplement to suddenly change their life, and odds are that's not good.
42
00:03:18,889 --> 00:03:21,292
So that poor sleep was just one of a number of problems.
43
00:03:21,292 --> 00:03:25,216
You had a couple decades of struggle that led you to where you are now.
44
00:03:25,216 --> 00:03:26,007
Set that up for us.
45
00:03:26,007 --> 00:03:27,048
What was that like?
46
00:03:27,048 --> 00:03:33,651
that was so basically, know, I won't go into it too much because I want to keep it
relevant, but I started off as kid.
47
00:03:33,651 --> 00:03:40,505
I had a birth defect, had three operations by the time I was eight, two on the birth
defects, one to have my tonsils out.
48
00:03:40,505 --> 00:03:42,496
Home life was a bit crazy.
49
00:03:42,496 --> 00:03:44,297
My mum had schizophrenia.
50
00:03:44,297 --> 00:03:45,928
It drove all my family away.
51
00:03:45,928 --> 00:03:48,389
First my dad, then my sister, then my brother.
52
00:03:48,389 --> 00:03:50,190
It was just me left with my mum.
53
00:03:50,190 --> 00:03:52,331
By the age of nine, I couldn't handle it anymore.
54
00:03:52,331 --> 00:03:54,152
I was a very sick kid as well.
55
00:03:54,152 --> 00:03:55,572
The insomnia started.
56
00:03:55,572 --> 00:04:02,659
I was in and out of hospital with breathing issues, constant infections, and to top it
all, my mum was the way she was.
57
00:04:02,659 --> 00:04:06,103
And I left home when I was nine to move in with my dad.
58
00:04:06,103 --> 00:04:09,109
And then the chronic illness really started then.
59
00:04:09,109 --> 00:04:13,589
know, eczema, psoriasis, the sleep issues got worse, anxiety.
60
00:04:13,589 --> 00:04:18,953
Just honestly, the long list of symptoms, like it's hard to believe how much was going on.
61
00:04:18,953 --> 00:04:20,794
But I became a personal trainer.
62
00:04:20,794 --> 00:04:22,934
when I was about 23 years old.
63
00:04:23,346 --> 00:04:26,959
and the worst part of it was that I was far from a picture of health.
64
00:04:26,959 --> 00:04:31,662
And I was trying to get my body to look how I thought a personal trainer should look.
65
00:04:31,662 --> 00:04:33,442
But I wasn't sleeping, right?
66
00:04:33,442 --> 00:04:36,824
So how was I training hard and getting these workouts in?
67
00:04:36,824 --> 00:04:38,705
I was using a load of caffeine.
68
00:04:38,705 --> 00:04:41,826
I wasn't sleeping and I was literally living off caffeine.
69
00:04:41,826 --> 00:04:48,470
I was having a Monster Energy drink just to get myself to train a few clients, give them
bit of enthusiasm, you know.
70
00:04:48,470 --> 00:04:51,291
And then I was having a pre-workout to train.
71
00:04:51,411 --> 00:04:55,194
you know, I'd do a training session and then I would go sleep in the gym after lunch.
72
00:04:55,194 --> 00:04:57,035
Lunch would put me to sleep.
73
00:04:57,035 --> 00:05:05,500
I'd find somewhere in, because you know as a PT you do a few hours in the morning, in the
daytime you got a bit of free time, and in evening you got all the clients again.
74
00:05:05,500 --> 00:05:12,677
So in that daytime, instead of me going home, I was having lunch in the gym and I was
finding some, they had sunbeds in the gym.
75
00:05:12,677 --> 00:05:19,603
I was going to sleep on the sunbeds for a while and then training the next lot of clients
which again I needed another monster energy drink to do.
76
00:05:19,603 --> 00:05:20,684
But as many of you
77
00:05:20,684 --> 00:05:31,470
listening will know is that you know it's like a vicious cycle it's like you can't sleep
then it's the sleep is even worse so yeah becoming a PT you know that was that was the
78
00:05:31,470 --> 00:05:35,260
gateway into me getting myself to a better place health-wise
79
00:05:35,260 --> 00:05:36,662
So then what was the turning point?
80
00:05:36,662 --> 00:05:39,856
went through all of this and it clearly wasn't working.
81
00:05:39,856 --> 00:05:41,096
Yeah, it wasn't.
82
00:05:41,096 --> 00:05:47,389
so you know, I got my body in a place where I was, the only thing I was happy with,
Jeremy, was the way my body looked.
83
00:05:47,389 --> 00:05:54,255
But from the head upwards, in fact from the chest upwards, I absolutely hated myself
because I was riddled with eczema and psoriasis.
84
00:05:54,255 --> 00:06:04,120
And it was so embarrassing, I'd wake up every morning, I'd look in the mirror, I'd get
upset and I'd think, wow, you've got to go in to work to, you know.
85
00:06:04,664 --> 00:06:10,727
potentially be the picture of health to train clients to help them, but you feel awful
about yourself.
86
00:06:10,727 --> 00:06:15,629
And I guess even though all this other stuff I had going on, I guess that was the one
thing.
87
00:06:15,629 --> 00:06:21,031
We've all got that one pain point that pushes us far enough that we're ready to do
something about it.
88
00:06:21,031 --> 00:06:23,072
So it was that for me, yeah.
89
00:06:23,830 --> 00:06:24,775
So what was step one?
90
00:06:24,775 --> 00:06:26,384
What did you do to turn things around?
91
00:06:26,384 --> 00:06:27,844
one, I started with diet.
92
00:06:27,844 --> 00:06:32,384
I thought that only, and I changed my whole diet completely.
93
00:06:32,544 --> 00:06:35,424
And I'd say I got about 5 % better.
94
00:06:35,424 --> 00:06:40,304
But I'm telling you something now, 5 % was absolutely huge to me right then.
95
00:06:40,304 --> 00:06:47,104
The depression lifted, the mood lifted, the skin got a little bit better, but 5 % was huge
to me.
96
00:06:47,104 --> 00:06:51,524
And I went on for a few years like this until 5 % was no longer enough.
97
00:06:51,524 --> 00:06:53,124
You I wanted more.
98
00:06:53,204 --> 00:06:56,458
Why was diet not giving me any more?
99
00:06:56,458 --> 00:06:59,440
Why was I having these flare-ups over and over again?
100
00:06:59,440 --> 00:07:01,702
Why was my sleep still not improving?
101
00:07:01,702 --> 00:07:04,284
Why were all these things still really bad for me?
102
00:07:04,284 --> 00:07:12,150
And obviously by then I'd exhausted all avenues of doctors and specialists and
dermatologists and all the ologists, right?
103
00:07:12,150 --> 00:07:15,392
And you know, things just weren't changing for me.
104
00:07:15,392 --> 00:07:18,895
So then I gradually learned more and more and more.
105
00:07:18,895 --> 00:07:24,679
was studying, I was learning off of scientists, doctors, professors, like everything I
106
00:07:24,679 --> 00:07:29,422
I and it became my hobby and lifestyle to learn absolutely everything.
107
00:07:29,422 --> 00:07:35,897
I loved it because I thought, wow, I'm learning this stuff that a lot of people don't
really know.
108
00:07:35,897 --> 00:07:40,050
And I thought, I'm putting all these things into practice.
109
00:07:40,050 --> 00:07:42,011
I'm living this lifestyle.
110
00:07:42,011 --> 00:07:43,832
Why don't I help other people?
111
00:07:43,832 --> 00:07:48,917
If first I can get myself well, I want to help other people overcome similar issues.
112
00:07:48,917 --> 00:07:53,140
I'm delighted to say I got myself well eventually by adding in
113
00:07:53,140 --> 00:08:06,480
just diet, but looking at exercise, looking at stress reduction, looking at environmental
toxicities, looking at scientifically proven supplementation and fixing my sleep, which
114
00:08:06,480 --> 00:08:17,916
I'm still working on to this day, but always still a work in progress, but yeah, all these
little pieces just gradually came on, tacked on.
115
00:08:17,916 --> 00:08:19,680
So this became much more than a hobby.
116
00:08:19,680 --> 00:08:22,133
It's now something you're doing for a...
117
00:08:22,133 --> 00:08:31,480
something I do, I help guys overcome similar issues, guys that are dealing with digestive
issues, sleep, weight, libido, all that sort of thing.
118
00:08:31,480 --> 00:08:38,545
And a big piece of it for me as well, Jeremy, and this is what I wanted to talk about as
well on your show, was I was training hard.
119
00:08:38,545 --> 00:08:48,851
I was training hard every day, but my inflammation levels were going up and up and up, and
I was thinking, my diet is perfect, or what I would call perfect at the time, right?
120
00:08:48,851 --> 00:08:51,152
never a one size fits all approach, you know.
121
00:08:51,152 --> 00:08:56,397
It's never one diet for everyone, but at the time I was thinking, I'm eating this way and
I'm getting worse.
122
00:08:56,397 --> 00:09:05,742
I was training hard, I was training late, and what I didn't know at the time, while I was
keeping myself stuck in that sympathetic branch of the nervous system, that's not a place
123
00:09:05,742 --> 00:09:06,344
of healing.
124
00:09:06,344 --> 00:09:16,571
We need to be able to get into that part of the nervous system to train hard, to respond
to stress, but when you're stuck in that fight or flight all the time,
125
00:09:16,840 --> 00:09:21,375
It's not a place where the body can feel safe and heal from these things.
126
00:09:21,714 --> 00:09:29,632
So what's been the most surprising or the most sort game-changing thing you've discovered,
either for yourself or maybe a common thread in the guys you've worked with?
127
00:09:29,632 --> 00:09:31,693
Yeah, I mean there's just so many, I guess.
128
00:09:31,693 --> 00:09:41,218
A common thing for guys that I work with is that when they're in what we call stage one of
burnout, they haven't got a clue, they feel like they can do everything.
129
00:09:41,218 --> 00:09:42,979
They need very little sleep.
130
00:09:42,979 --> 00:09:45,000
They're sleeping four hours a night.
131
00:09:45,000 --> 00:09:46,601
They're working till midnight.
132
00:09:46,601 --> 00:09:48,602
They're training at nine o'clock at night.
133
00:09:48,602 --> 00:09:51,293
They're smashing a pre-workout at like eight p.m.
134
00:09:51,293 --> 00:09:52,684
to get through their workout.
135
00:09:52,684 --> 00:09:55,565
They feel like they can do everything, but they don't know.
136
00:09:55,565 --> 00:09:57,407
That's the first stage of burnout.
137
00:09:57,407 --> 00:10:07,665
because that can only last so long until they get into stage two and stage three where the
immune systems start showing signs of wear and tear, things start happening, they get sick
138
00:10:07,665 --> 00:10:17,083
a bit more often, they're in pain a bit more often, they're fatigued and tired a little
bit more often, they've got more brain fog, and yeah, many don't, obviously they don't
139
00:10:17,083 --> 00:10:24,986
come to me in that stage, they come a few stages along, you know, when I work with guys,
so and you know, you probably know yourself, it's hard to tell
140
00:10:24,986 --> 00:10:30,227
someone that they need to scale back to get better you know yeah it's not easy
141
00:10:30,227 --> 00:10:40,643
There's a sort of a toxic thing in this space where someone's always trying to sell you
what you need more of, what you need to add, what you need to make a new part of your
142
00:10:40,643 --> 00:10:41,274
routine.
143
00:10:41,274 --> 00:10:46,339
When often it is like you need to do less, rest more, and focus on the basic.
144
00:10:46,339 --> 00:10:47,895
That's something we talk about here all the time.
145
00:10:47,895 --> 00:10:51,692
It's just like you don't need the million dollar bottle of supplements.
146
00:10:51,692 --> 00:10:55,604
You don't need the crazy gym tool that is
147
00:10:55,604 --> 00:10:56,927
latest and greatest thing.
148
00:10:56,927 --> 00:10:58,330
You just gotta get to bed on time.
149
00:10:58,330 --> 00:11:04,719
You gotta not put trash in your face and drink a little bit of water once in a while and
man how much better you'll feel overnight is crazy.
150
00:11:04,719 --> 00:11:14,736
Exactly and you also said in one of your other podcasts that it takes people about 50
times of hearing something, you know, so hopefully they're hearing this enough.
151
00:11:14,761 --> 00:11:17,701
Right, maybe this is 49 or 50 today.
152
00:11:20,141 --> 00:11:21,381
So what do you do?
153
00:11:21,381 --> 00:11:23,921
So you work with guys and you try to get to the bottom of it.
154
00:11:23,921 --> 00:11:29,681
You talked about, you know, there's a million different reasons for all these ailments
that these guys are dealing with.
155
00:11:29,681 --> 00:11:35,005
What do you do to figure out what a specific need is for a specific client?
156
00:11:35,005 --> 00:11:40,627
Well, with guys I work with, we have the option to use functional medicine lab testing.
157
00:11:40,768 --> 00:11:43,339
So we can use different ways of testing.
158
00:11:43,339 --> 00:11:47,691
We can use stool to look at how well the gut's functioning.
159
00:11:47,691 --> 00:11:57,255
Some guys, their stool is coming back with parasites, right, or bacterial overgrowth,
which is then causing them a whole host of other issues, right?
160
00:11:57,255 --> 00:12:00,218
It's just leading to loads of other symptoms.
161
00:12:00,218 --> 00:12:03,359
It could be allergies, it could be brain fog.
162
00:12:03,359 --> 00:12:04,700
It most often is brain fog.
163
00:12:04,700 --> 00:12:12,167
It's low libido, always, because these gut issues are perceived as the body as a stress.
164
00:12:12,167 --> 00:12:13,668
That's one test we might look at.
165
00:12:13,668 --> 00:12:20,233
We might look at especially a hair test, which is gonna show us mineral levels, but also
heavy metal accumulation.
166
00:12:20,233 --> 00:12:24,636
Again, heavy metals, mercury, arsenic, and lead, they're weighing down the body.
167
00:12:24,636 --> 00:12:28,501
They're causing the body to be in a chronic state of stress.
168
00:12:28,501 --> 00:12:32,514
And as you probably know yourself, stress is just stopping that production of
169
00:12:32,514 --> 00:12:33,426
testosterone.
170
00:12:33,426 --> 00:12:41,631
So guys are dealing with this weight gain that seems to have come out of nowhere or
they're struggling to put muscle on or they're not going to the gym and they feel like
171
00:12:41,631 --> 00:12:51,258
they're blaming it on a lack of motivation when really it's sort of not their fault, they
don't really know they've got this going on and you know it's these things that are
172
00:12:51,258 --> 00:12:53,040
putting them in a chronic state of stress.
173
00:12:53,040 --> 00:13:01,066
So we use different tests depending on the person, depending on the situation to identify
what's there too much of in the body.
174
00:13:01,066 --> 00:13:05,349
Heavy metals, bacterial overgrowth, parasites, and what's there not enough of?
175
00:13:05,349 --> 00:13:11,095
Vitamin deficiencies, mineral deficiencies, because you know people think of know
calories, right?
176
00:13:11,095 --> 00:13:19,511
But what we really want to think about is the micronutrients, you know, because those are
the things that really determine how we look, think, feel and function on a day-to-day
177
00:13:19,511 --> 00:13:20,412
basis as well.
178
00:13:20,412 --> 00:13:24,834
And then there's the lifestyle component of it, which you know you will know so well.
179
00:13:24,834 --> 00:13:28,557
It's know, it's diet, but not just diet, it's exercise,
180
00:13:28,557 --> 00:13:37,215
stress reduction, sleep, know, such huge parts, but it's then the coaching part of it is
getting these guys to do these things, Jeremy.
181
00:13:37,215 --> 00:13:41,738
A lot of what you talked about there does fall under, I think, culture, and at least here
in North America.
182
00:13:41,738 --> 00:13:43,709
The food is a bit of a nightmare.
183
00:13:43,709 --> 00:13:45,279
It's a bit of a horror show.
184
00:13:45,399 --> 00:13:53,025
So even if you are, in theory, eating the right things, a lot of them have been sprayed
with God knows what and have been treated with God knows what that you're putting in your
185
00:13:53,025 --> 00:13:53,406
body.
186
00:13:53,406 --> 00:13:55,877
And this is where I think a lot of times supplementation comes up.
187
00:13:55,877 --> 00:13:59,330
did mention that earlier that that's sort of part of what you work with folks on.
188
00:13:59,330 --> 00:14:03,842
This is one that is tricky, because as you mentioned, you you take one and you
189
00:14:03,842 --> 00:14:04,693
necessarily feel it.
190
00:14:04,693 --> 00:14:08,296
It's got to be in combination with the better sleep and all these other things.
191
00:14:08,357 --> 00:14:15,864
I know I take a fistful of vitamins every day and I honestly probably couldn't tell you
you know why I do.
192
00:14:15,864 --> 00:14:20,570
There's no noticeable like wow I feel better wow I noticed this when I take this.
193
00:14:20,570 --> 00:14:25,095
I do notice it when I stop taking like if I stop taking magnesium I suddenly don't sleep
as well.
194
00:14:25,095 --> 00:14:28,678
If I don't take as much vitamin D, the depression's a little bit harder to fight off,
things like that.
195
00:14:28,678 --> 00:14:37,273
So how do you know when you're looking at the endless wall of the many, vitamins, if
you're just out there on your own, you're not working with a coach or someone like
196
00:14:37,273 --> 00:14:41,785
yourself, how do I figure out which supplements I need and how do I know that they're the
right ones?
197
00:14:41,785 --> 00:14:50,891
Yeah, so it's a tough one, like you say, if you're not working with someone and you don't
really know, we've got what we call foundational supplements, which are the things that
198
00:14:50,891 --> 00:14:53,692
the body needs to get on a day-to-day basis.
199
00:14:53,692 --> 00:15:00,778
Vitamin D, zinc, B vitamins, not just B12, but all the B vitamin family, magnesium, the
body needs those things.
200
00:15:00,778 --> 00:15:09,433
But I work with a lot of guys that when they come to me, they're taking all these
different herbs, they're taking ashwagandha, taking, they're using mushrooms, and
201
00:15:09,433 --> 00:15:10,013
mushrooms are
202
00:15:10,013 --> 00:15:10,975
They're a big craze now.
203
00:15:10,975 --> 00:15:19,362
And as great as these things can be, they're a bit like treating symptoms, a bit like what
our conventional medicine care does.
204
00:15:19,362 --> 00:15:25,367
They're just treating symptoms, and while they feel alright on those things, when they
come off them, the problem remains.
205
00:15:25,367 --> 00:15:29,250
So it's the foundational stuff that people should really be looking at.
206
00:15:29,250 --> 00:15:34,594
I'd always say if you don't have a clue where to start, try and go for a good
multivitamin.
207
00:15:35,035 --> 00:15:37,336
And one rule I'll always say to people is
208
00:15:37,336 --> 00:15:45,936
Never buy your supplements at the same place you buy your toilet roll, you know get get a
decent quality supplement Pay a decent price for it because then you know, you're paying
209
00:15:45,936 --> 00:15:49,577
for quality, you know So yeah a multi-vitamin would be a good place to start
210
00:15:49,577 --> 00:15:52,957
though, are you maybe paying for the brand name?
211
00:15:52,957 --> 00:15:57,249
Because a lot of times the brand name is the one that's expensive and I don't know that
that's necessary.
212
00:15:57,249 --> 00:16:00,072
I mean there are different things to look out for.
213
00:16:00,072 --> 00:16:04,335
I could give you two really top companies right now that I would recommend.
214
00:16:04,335 --> 00:16:09,700
One's Fawn Research and the other is Pure Encapsulations.
215
00:16:09,700 --> 00:16:11,763
Those two I would recommend to anybody.
216
00:16:11,763 --> 00:16:14,406
But yeah, it's not easy right now.
217
00:16:14,406 --> 00:16:16,729
They're coming out of everywhere, supplement companies.
218
00:16:16,729 --> 00:16:19,039
So it's not easy, for sure.
219
00:16:19,039 --> 00:16:30,712
then a wildly unregulated market to so who knows what your yeah we talked about exercise
and something else we talk about here is just you know starting somewhere right like just
220
00:16:30,712 --> 00:16:33,125
getting off the couch going for a walk something simple
221
00:16:33,125 --> 00:16:42,021
colleague of mine was just sharing with me the fitness expert online showing the 18 best
bicep workouts and ranking them and choosing the best and if you're into bodybuilding and
222
00:16:42,021 --> 00:16:45,820
stuff cool the other 99 % of us out here just need to get started.
223
00:16:45,820 --> 00:16:53,857
What do you recommend for folks that are probably feeling sluggish, probably feeling
tired, don't feel like they have time, it's not a priority, but they keep hearing, okay,
224
00:16:53,857 --> 00:16:54,929
maybe I should move my ass.
225
00:16:54,929 --> 00:16:55,890
Where do they start?
226
00:16:55,890 --> 00:16:57,425
What's good way to get them going?
227
00:16:57,425 --> 00:17:06,280
Yeah, I mean like you say, know, and maybe some people don't wanna hear it, because it's
not very sexy, but start really, you would have probably said this, and I've heard it as
228
00:17:06,280 --> 00:17:11,136
well, hundreds of times on this show, start small, do a 10 minute walk.
229
00:17:11,136 --> 00:17:18,926
You know, once you've got a 10 minute walk in place every day, you can either increase it,
or you can put something else in that slot.
230
00:17:18,926 --> 00:17:23,199
You can put some weights in there, because you've built the habit of that's my 10 minutes
every day.
231
00:17:23,199 --> 00:17:32,010
But what I find with a lot of guys that I work with is if you just tell them to do
something once a day, but you say, yeah, put it in anywhere you want in the day, the
232
00:17:32,010 --> 00:17:35,584
chances are it might not get done or they might not have time for it.
233
00:17:35,584 --> 00:17:38,787
Whereas you will probably know the power of habit stacking.
234
00:17:39,084 --> 00:17:44,287
If you stack that, you know, if you say, right, now this is what I started doing with my
breath work, yeah?
235
00:17:44,287 --> 00:17:47,988
I always wanted to do breath work, but I didn't really wanna do it, you know?
236
00:17:47,988 --> 00:17:51,050
thought it's gonna benefit me, but I don't really wanna do it.
237
00:17:51,050 --> 00:17:52,750
Okay, I wanna do it every day.
238
00:17:52,750 --> 00:17:57,032
So, as soon as I, every single day, what do I do every single day?
239
00:17:57,032 --> 00:18:06,607
I put veg in the steam, I turn the steamer on, right, so as soon as I've turned that
steamer on every single day, no matter what, I go and do, I start with two minutes of
240
00:18:06,607 --> 00:18:08,958
breath work every single day.
241
00:18:08,978 --> 00:18:11,321
that turned into a habit, I made it five minutes.
242
00:18:11,321 --> 00:18:13,624
And then it went up and up and up until it was 10 minutes.
243
00:18:13,624 --> 00:18:22,622
So, you know, coming back to the exercise piece, do something small every single day, put
it on the end of an existing habit that you're already doing.
244
00:18:22,622 --> 00:18:27,838
This is an option, a great option, a great way to add it in, and it's got more chance of
sticking.
245
00:18:28,019 --> 00:18:31,001
And things just add on to that over time.
246
00:18:31,476 --> 00:18:35,470
And especially if it's something you like and this is something where maybe a 10 minute
walk isn't for you.
247
00:18:35,470 --> 00:18:42,159
Maybe you're losing your mind because you're so bored and need to be pushed more like if
it's not something you enjoy, you're probably going to quit.
248
00:18:42,159 --> 00:18:42,549
Yes.
249
00:18:42,549 --> 00:18:48,765
Why would you keep voluntarily doing something that you don't on some level either feel
better from doing it or at least have a little bit of fun?
250
00:18:48,814 --> 00:18:50,134
Definitely, definitely.
251
00:18:50,134 --> 00:18:59,374
And you know, if that is the case, because you know, I find walking boring, but if I'm
gonna go out and walk, I'm gonna do something like make a phone call or catch up with a
252
00:18:59,374 --> 00:19:02,954
friend that I haven't spoke to for a while, then you don't even realise you're walking.
253
00:19:02,954 --> 00:19:05,102
You're just, you know.
254
00:19:05,102 --> 00:19:08,616
Or the study when you talk about habit stacking, I that's where you listen to a
motivational podcast.
255
00:19:08,616 --> 00:19:12,020
That's where you listen to a book that you've been meaning to read forever.
256
00:19:12,020 --> 00:19:14,195
Like, have it read to you while you're taking that walk.
257
00:19:14,195 --> 00:19:15,056
Exactly.
258
00:19:15,056 --> 00:19:19,252
the family, spend some time with your kids, have integrated into the family lifestyle.
259
00:19:19,252 --> 00:19:21,784
So it's not just there's 10 less minutes with dad.
260
00:19:21,784 --> 00:19:23,764
Maybe it's something that they can do with you.
261
00:19:23,764 --> 00:19:26,044
100 % yeah, so you can make it enjoyable.
262
00:19:26,044 --> 00:19:28,481
There's ways of making it enjoyable for sure.
263
00:19:28,481 --> 00:19:34,977
so Tommy, you sent me this great list, sort of five first steps for guys that are very
much in this situation, trying to figure out how turn things around.
264
00:19:34,977 --> 00:19:38,218
Tell us what's in this guide and how our listeners can.
265
00:19:38,275 --> 00:19:42,457
Yeah, mean, you know, it's the things that, the foundational things, right?
266
00:19:42,457 --> 00:19:47,349
And as we know, they might sound boring, but they're the things that are gonna move the
needle the furthest.
267
00:19:47,349 --> 00:19:51,282
They're the things you need to master before you add in all the other things.
268
00:19:51,282 --> 00:19:53,664
So let me give you an example of sleep, right?
269
00:19:53,664 --> 00:19:56,565
Now, for years I knew I needed to sleep more.
270
00:19:56,565 --> 00:19:57,786
I just couldn't, right?
271
00:19:57,786 --> 00:19:58,896
I didn't know how.
272
00:19:58,896 --> 00:20:03,988
I didn't know about dimming lights at night and stopping eating a few hours before bed.
273
00:20:03,988 --> 00:20:06,270
I was eating right up until bedtime, you know.
274
00:20:06,270 --> 00:20:07,320
I was eating sugar.
275
00:20:07,320 --> 00:20:12,334
and all sorts of things, I was doing all the things that were stopping me from getting a
proper sleep.
276
00:20:12,334 --> 00:20:17,347
So in this guide, there's a lot of things that you're probably gonna be like, I didn't
know that.
277
00:20:17,347 --> 00:20:20,940
They're not the basic, obvious things you're normally hearing about.
278
00:20:20,940 --> 00:20:32,029
They're things that are really scientifically proven to help you get better rest, better
nutrition, and some of the supplements that I find that most of the guys that I work with
279
00:20:32,029 --> 00:20:33,790
are deficient in as well.
280
00:20:34,801 --> 00:20:39,053
foundational things that you can take to feel and function at your best.
281
00:20:39,053 --> 00:20:40,545
And where can we find that guy?
282
00:20:40,545 --> 00:20:41,667
You'll find that guide.
283
00:20:41,667 --> 00:20:43,148
You can reach out to me.
284
00:20:43,148 --> 00:20:44,780
I'll get that sent across to you.
285
00:20:44,780 --> 00:20:46,552
can reach out to me on Instagram.
286
00:20:46,552 --> 00:20:48,254
The name is Berabee Healthy.
287
00:20:48,254 --> 00:20:54,840
So it's B-E-R-R-A underscore B-E underscore healthy.
288
00:20:54,840 --> 00:20:56,783
Berabee Healthy.
289
00:20:56,783 --> 00:21:00,087
You can find me on Facebook under Tommy Berabee as well.
290
00:21:00,087 --> 00:21:02,430
So I'm in those places.
291
00:21:02,430 --> 00:21:05,920
we'll throw those links in the show description for this episode as well.
292
00:21:05,920 --> 00:21:07,445
Tommy, thanks so much for your time today.
293
00:21:07,445 --> 00:21:09,842
Any closing thoughts you want to leave us with here?
294
00:21:09,842 --> 00:21:13,944
Nah, think we've covered quite a lot, Jeremy, so I really appreciate you having me on.
295
00:21:13,944 --> 00:21:22,790
And yeah, I hope some of the guys listening can take some of this knowledge, because
knowledge is power, when implemented, and get to feeling the best.
296
00:21:23,199 --> 00:21:26,859
That is the trick so often, that pesky implementation part.
297
00:21:26,859 --> 00:21:31,419
We've got the consuming content part down, it's the actual implementation.
298
00:21:32,699 --> 00:21:34,943
Awesome, thanks so much for your time and wisdom today, Tommy, appreciate
299
00:21:34,943 --> 00:21:35,367
Thank you.
300
00:21:35,668 --> 00:21:38,129
All right, my thanks to Tommy Barabee for joining us on the show today.
301
00:21:38,129 --> 00:21:44,833
You can learn more about him through the links in the show description for this episode at
the fit mess.com or whatever podcast player you're using.
302
00:21:44,833 --> 00:21:46,034
But that's going to do it for this week.
303
00:21:46,034 --> 00:21:46,985
Thanks so much for listening.
304
00:21:46,985 --> 00:21:52,638
We will be back next week with a huge new announcement about the show and the some big
changes we're making here.
305
00:21:52,638 --> 00:21:54,179
So make sure you don't miss it.
306
00:21:54,179 --> 00:21:58,541
You can catch it at the fit mess.com or again on that podcast player you're using right
now.
307
00:21:58,541 --> 00:22:00,723
Hit subscribe, you won't miss the episode.
308
00:22:00,723 --> 00:22:02,144
We will see you in about a week.
309
00:22:02,144 --> 00:22:03,328
Thanks so much for listening.
