Hacking Your Health
Hacking Your Health Podcast with Ben Canning and Dave Kennedy - Two guys setting out to hack body, mind, business and beyond. We are here to provide a single source, bullshit free guide to understanding your body and how you can live better, for longer.
Hacking Your Health
Episode 160: Factory Reset Your Life
Ever wondered how to truly maximize your workout efficiency? Join us on the Hacking Health Podcast as Dave Kennedy and I, Ben Canning, share our firsthand experiences with the push-pull-legs training block inspired by legendary bodybuilder Dorian Yates. We dive into the science of heavy initial sets and strategic back-off sets to achieve peak muscle stress with fewer reps. Discover how we strategically place rest days and manage muscle fatigue to cater to the demands of heavy hip hinge movements, all with the aim of finding the perfect rhythm tailored to our individual needs.
Feeling scattered and overwhelmed by the demands of daily life? Let's talk about what it means to give yourself a "factory reset" to reclaim productivity and focus. I discuss my personal journey through a busy lifestyle's impact on routines and how aligning habits with personal goals can transform your day. Learn about the psychological effects of self-discipline and the importance of keeping promises to oneself. As the holiday season approaches, it's a pivotal time to reassess your priorities and recharge to stay aligned with your personal objectives.
Consistency isn't just a buzzword—it's a lifestyle. We break down the key strategies to maintain a healthy balance between diet, exercise, and daily commitments. Overcoming the common hurdles of procrastination and excuses involves setting clear daily goals and integrating physical activity seamlessly into your routine. From managing expectations and adjusting priorities to the significance of regular health check-ups, we cover essential practices for personal growth and resilience. Connect with us at www.hackingyourhealth.com for further support, and prepare to reset your mindset alongside us.
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Yo, hey, what's up everybody. Welcome to Hacking Health Podcast. I'm your host, ben Cunning, with Dave Kennedy. Welcome back to the show. For anybody who's watching on YouTube, I don't know if we're on the wrong side we usually are, but I'm on the wrong side, so fuck knows how this is going to go.
Speaker 2:It's going to be a completely different podcast than me on the left. I feel like I have more power now. I'm just going to run this whole podcast now, and then I'm on the left. I'll just be Dave Kennedy, that's right. I'm really bad at British accents, though, or Irish accents. I'm not British, so we're good. I know You're pretty much part of the whole thing, though I mean just so I know Closer than you are. That's true.
Speaker 1:First of all, today was the first day of your new training block and, to let the listeners know, I'm also going to do the same training block. We're going to do push-pull legs in rotation.
Speaker 2:How was it? Good? Good. So you know a little bit of a different experience for me, because you know for me, I'm used to a lot of volume. You know a lot of different movements that I go through and while this definitely has a lot of movements, you introduce more of the initial set, which is very, very heavy. You know in the you the, you know what five to ten rep range, um, and then you know a back off set. So really you're only doing two sets per exercise. Now they're distributed between multiple different exercises, right. So I think for chest today I had what is your three or four exercises, four exercises that I had for chest yeah, and then um, obviously hitting triceps and um shoulders as part of that.
Speaker 2:So in your push day, oh and calves and calves.
Speaker 1:Forgot about the calves you skipped them, you forgot it's at the beginning of the exercise.
Speaker 2:If it was at the end, I definitely would have skipped it yeah, it's intentionally in the beginning, but uh, it was good, I like it. It's. It's, um, an interesting concept. You know. I think, like was it think Dorian Yates would always talk about how he'd only do one or two sets a week. Obviously he was a genetic freak and everything else. But if you look at what you're trying to accomplish, you're trying to get that muscle fatigue and you're putting your muscles under heavy duress and it's still getting the volume that you need to, especially with that back offset. So it worked out really well. I found I was able to knock it out in about 50 minutes, which is perfect time-wise. I shortened the time rest in between and obviously I had the extreme stretching exercises in between, a couple of those, and so it went really good, which are arguably worse than any actual exercise See like holding the tricep extension in extended range for 90 plus seconds.
Speaker 2:Yeah, brutal, no it's not fun at all, no, but I enjoy it. And uh, you know, I I do really like push pull legs. You know, it's kind of like the uh, the gold standard, I guess, for for workouts and what people typically do. And I I like that. You know, we always try to fit in an unusual schedule because you know my, my cardio, my HIIT training Monday and Wednesdays Notice, I didn't say the name, I'm seeing that for later so my cardio training that I would do Monday and Wednesday. So we'd always try to block off the training blocks so that I wasn't doing something crazy intense on those days. But what I've come to realize is like, hey, if you just do push-pull legs and rest day, push-pull legs and day, if you know, a legs day happens to fall on a, on a, let's just say, a wednesday or monday, I can always just take a rest day then and then hit legs the next day. So you know, I think it's a good um block and I'm excited to kind of run through it.
Speaker 2:I did check out. I didn't see the legs day yet that. I haven't looked at the rest of the week. I looked at pool for yesterday so I got, you know, some rdl, some lat pull downs. You know obviously biceps, so I'm looking forward to doing tomorrow there's a.
Speaker 1:Whenever you were texting me about the volume thing, I was like he hasn't looked that far ahead. The uh in the leg day. And again, remember I will do, I will also be doing these sessions in the leg day. It's like the the.
Speaker 1:The heavy set on leg press is like 8 to 12 or something like that, and then the back off sets like 20 to 30 reps oh yeah, you will definitely get your, your volume in that, and I think I left a note of like, like you will need to embrace your inner demons to get this right.
Speaker 1:Like, the goal is to do 15 fluid reps and then just like, survive until the end of getting like 20 to 30.
Speaker 1:So, um, I'm looking forward to that as well, and I think that the idea with sort of, I've given you the flexibility which may or may not be a good thing on you in terms of where to place your rest days, the.
Speaker 1:The way that it's set up is push, pull, legs, rest. But if you feel like you need a rest between pull and legs, it's absolutely fine, because there is a heavy hip hinge movement in your pull day either an rdl or a rack pull, um, if you feel like you need that rest day in between. So you can either have the rest day after legs or you can have the rest day before legs, or both if your body feels like you need it. But there's a zero chance you're ever going to take both but, um, your ability to move it, based on everything, based on your recovery and based on how it's going on. I think it'll be interesting and because we're doing it the same schedule. I think it'll be interesting to see where we fall in line in like three months time. You'd be like I know I just haven't taken any rest days most likely most likely.
Speaker 1:Well, you did ask. It was literally. You said to me you were like I feel like I need a rest day and I was like, okay, I'm glad we've done that experiment for science I felt like it went great.
Speaker 2:It went good for a while and I just noticed like, hey, I, I kind of want a day where I just chill. You know, like I just I want to be able to relax and uh, you know, when you're continuously burning, and then if you do take a chill day, you're like man, I'm behind now I gotta like figure out how to make that up and it's just like, yeah, it wasn't, it wasn't uh. I definitely think rest days are a good thing. They are certainly.
Speaker 1:They are unfortunately yeah, listen, I don't make the rules, that's well I do. But, like, rest days are important for sure. Uh, right, let's just get straight into it. Today is topic and I haven't come with many notes because I'm going to speak from my own personal experience here and I've just had the group call with the hacks team and I've sort of laid this on them and I called pretty much everybody who's on the call. But essentially it comes down to I'm giving myself a factory reset, um, and I guess the the shortened version of that is I'm sick of my own bullshit or let myself away with too many things, and I'm going to try and speak as much as possible from my own personal experience here. So I'm not specifically calling people out, but I would imagine and hope that there will be things that I say and or you say that people will relate to is like, yeah, I'm doing that as well.
Speaker 1:Uh, over the weekend I sort of reflected on the past couple of months and there's been a lot of changes, a lot of stuff going on and sort of gradually I've fall out of routine with a lot of things. Um, I've been sort of sleeping in a little bit later and then I feel behind in my days. I actually said this we're talking on the call with thomas and it was like, you know, I get up a little bit later and then I do all my stuff and then I get to the end of the day I'm like fucking hell if I haven't really done anything. Like, yeah, that three hours extra that I was in bed this morning was the time that I usually get the majority of the stuff done. Then that sort of filters into rushing workouts or not getting steps in or, you know, just eating out of convenience and I've noticed, yes, okay, those habits and behaviors and routines are built around, like my day and you know my training schedule and whatever else.
Speaker 1:But the I guess the idea or the premise of the whole thing comes back to keeping the promises that you made to yourself, because what that ends up being is that's your, that's the narrative of how you speak to yourself. Like, do you actually do this stuff or do you not do this stuff? And I think that's probably one of the most important things that we have for ourselves is like, if I say I do something, if I say I'm going to do something, I'm going to do it, the more that you fall into saying you're going to do stuff and not actually doing it, the more you let yourself away with things in absolutely everything in life and I'm a firm believer of how you do one thing is how you do everything. So for me today yesterday I was like, right, today I'm going to get up at five o'clock and just get my shit together, come down and I've had the most productive day I've had in ages.
Speaker 1:I got a really good session and I did have to got it in. I had it done, got all my work done. I'm not leaving things to later or file falling behind and getting check-ins done tomorrow. I wrote your program, did everything I needed to do. Now I'm on the podcast. After this is done, I have no more work that I need to do, apart from I'll build this podcast. But it just shows like even that one day of like having that okay, right, I'm gonna get my shit back together um, the impact that that's had on me, just making that conscious decision.
Speaker 2:I think we all get. There are different things that hit us in different ways in life. For me, I was traveling nonstop for the past 2 months and I just burned myself out. I'll admit I was burned out with travel. I had too much stuff going on and a lot of the stuff that were my habits fell off.
Speaker 1:Now, luckily, Did you check in Fucking 4 weeks in my check-in was one of those, yes, but my workouts did not.
Speaker 2:Luckily, I still kept those going because I didn't want to lose the gains. But you know, it's one of those things where it's easy to let distractions, or when times are super busy or when things aren't going well, to remove those habits for other ones that aren't good, and not to say they're not good. It's just not what your prioritization or priority should be, because there's so many different distractions that happen in your life. For example, after I got done with my last speaking engagement, I told myself no more speaking engagements for the rest of the year. And I've gotten asked probably 15 times speaking engagements before the end of the year and I've turned down every single one of them. I said, sorry, I'm just recharging the battery, perfect. So for me, the biggest challenge was taking a look at my priorities and making sure that my priorities are in line with what my goals were.
Speaker 2:One thing I'll say I've done really well over the past several months is sleep. My sleep has been astronomically better than it ever has been in my entire life. I figured that out. I do think I started taking glycine and magnesium at night, which has helped. But aside from that, the ritual that I do for sleeping. I'm in bed by 1030 at the latest and I'm asleep by 11 at the latest and I wake up at anywhere between 630 to 730 at the latest. So I keep up with those habits and I continuously try to build upon them.
Speaker 2:But there are times the last time we did a deficit I didn't do as well as I should have on that deficit, because I wasn't tracking as well as I should have been, I wasn't as focused as I should have been because I let everything else go along with it.
Speaker 2:So for me, it's just I think the fact of reset is a great idea of saying, hey, I need to get back to what I know. I do what I say, I'm going to do what I know I can do. Well, it's just a matter of prioritizing and making sure those priorities line up with what my goals are. And I think the holiday timeframes are a great time for that, because usually it starts to get a little bit less busy and you usually have some time to sit down and think about it and actually do it, and you have to stick to it. I you know being able to get back into those habits that made you you and that you had a lot of success with, and you just get back to going and prioritizing, whether it's work, whether it's you know personal life, whether it's lifting or whatever you know, lifting is obviously more superior than cardio, so it's one of those things that Our latest podcast.
Speaker 2:Yeah, it's those things that you really have to.
Speaker 1:Definitely has been a lot of reflection, as you said, but I think, specifically with December yes, okay, there is potentially slower in terms of work and everything that's going on, but also there's a lot more going on in terms of socials and it can become a complete shit show. And what I've done across the board with the majority of clients is say, look, this is easy for me. Just, it's easier just for me to manage expectations. Understand, okay, right, it's not going to be the best time to make progress, but if we can maintain through this and we have things in place that allow us to navigate Christmas parties or items or whatever it might be, that's absolutely fine. But I think the problem lies within, that is, if you don't start to take control of it now. You get through December, you get into that weird week between Christmas and the new year where everything's just a complete fucking shit show, and then you get the January and you're like, oh fuck, I need to sort this shit out, whereas my goal is to have all of that shit sorted out. Have all of that shit sorted out by the time january comes, so that I'm good to go like I'm not imagining. It's okay. I got up early today and I've had a good day. It's not like I haven't nailed it completely, but even starting to put those things in place that will allow me to build on that over the next couple of weeks.
Speaker 1:Whenever the start of the year comes like I don't feel, like I'm trying to catch up, like I feel like I'm either ahead or ready to start and move into the new year, I think the biggest thing from that is it's it's almost, I guess, in the rawest way possible back to the keeping the promises you make yourself. It's the ultimate sign of self-respect, because you can't and actually I'll give justin the credit for this like he sort of put in this check, in that he was sick of his own bullshit as well and uh that you know, he, he, he will infinitely give himself more of a hard time than I will give him, and it's down to the promise that he kept himself. And again he was letting himself away with stuff. And it's like it doesn't doesn't matter to me if you do your checking or not. It doesn't matter to me if you do your work or not. It's not going to impact my life.
Speaker 1:Yes, I would prefer if you did do all of those things, but what it does to you is number one obviously it's going to be more beneficial for your health and you know your progress overall. But number two if you said you did that thing, you've ticked that box and you've done that thing and it shows that you know you're the person that you will believe what you say whenever you say it. Because what will happen is if you say, right, okay, you know, I'm gonna get my shit together with food this week, and then you like an asshole. And then next you're like right, I'm gonna get my shit together with food this week and you eat like an asshole. And then the next week you're like I'm gonna get my shit together with food this week, and then you like an asshole, you don't even fucking believe it yourself anymore. You're just fucking saying it.
Speaker 2:You're not actually doing anything about it yep, it's funny because, like that's the same cyclical effect of sorry for the dog I'm going to go and get my phone, drink and dog park and then have a cup of coffee.
Speaker 2:Okay, I was here at Hacking your Health today. You know, to me this is kind of the cyclical effect that I think a lot of people run into, especially with resistance training. It's like, oh, I didn't go to the gym today, so I'm going to go tomorrow, and I'll tell you. I struggle with this all the time, right, there are days where I and I saw your post today uh, was it today or yesterday, yesterday where you said I did not feel like being at the gym today, but I went and did it anyway and, um, I had legs day what was it? Saturday? And I did not want to do legs day Saturday. I did not want to do it. I made every excuse in the book.
Speaker 2:And it's funny because, uh, what was Saturday no, I'm sorry Sunday, when I did legs, and so I had church in the morning and it was a big day for church because we were becoming members of the church. We had to sit in front of the whole group, the whole congregation, and say our testament to the church and everything. And it was funny because my son Mason he hates getting in front of people and I kept hiding what he had to say, so he couldn't say it and he was starting to sweat. You could see him actually sweating on his face. I was messing with him. I was trolling him at church in front of the whole congregation. It was great. I was sitting there laughing my ass off Because he had to say certain words and he couldn't find it.
Speaker 2:He's like Dad, move your hand, move your hand, move your hand, move your hand. I'm like I'm not moving my hand no-transcript. I'm like you know, I can just go lift in the afternoon. I don't think I have anything going on in the afternoon. And I was like you know.
Speaker 2:And then I was like, well, if I do it in the afternoon, then I'm sure I'm not going to want to do it. I'm like stop talking to myself out of this, just go. And I just went downstairs and it was an amazing lift, you know, and I killed it. And you know it's those, it's those internal struggles you have to kind of balance yourself out with and just say I'm just going to go and do it and do it and make a list. And that's why I like I talked about this in one of my I open up my email before I look at my text messages. I write down five things in my. I have a Google Keep thing on my phone and I just write down five things I have to accomplish today, and oftentimes it's getting a lift in Number one train.
Speaker 2:Number one is, typically I reuse the same template pretty much over and over again, which is get my training in or whatever I'm struggling with or things that I know I just need to knock out and go and do like maybe I haven't responded to a couple people that I need to get respond to. You know like my twitter dms will get like overloaded with people asking questions. So like, okay, spend you know 20 minutes going through twitter and responding to folks and things like that, because I get backlogged on stuff. So you know it might just be simple, things like that, but I try to get things done that I know that I need to get done, make a promise to myself to actually go and accomplish those and make myself feel like total crap when I don't. So I think it's just that resilience that we all fall into, that complacency we all fall into, and we have to have the resilience and the discipline to just say, hey, we have to go and get this done, even though we don't feel like it.
Speaker 1:Yeah, for sure, and I think even just you mentioned that like one thing that I've done in the past but haven't been as good at is like things like their dms and stuff. You can stack that with something else. So if you have a walking treadmill, you can do them in the treadmill. Sometimes I just sit in the bike downstairs and I do it on the bike and, yes, okay, maybe it's not the greatest intensity of doing cardio in terms of a workout, but it'll allow me to get moving and go through reply to text messages or whatever Discord, vns or whatever it might be and sort of habits like that as well, versus just actually standing for 30 minutes and going through them and getting it done. But I think it falls in line with everything. And having you know, essentially having a plan is obviously paramount to getting it done. But you know you could write that list of stuff every morning and just not to do any of those things. And that's where it comes back to that narrative of are you doing the things that you said you were going to do or are you not doing it. You mentioned taking your pre-workout and having that conversation. Number one as soon as you start having that conversation about making excuses. You're done. You need to nip that conversation in the bud right away.
Speaker 1:Last week I think it was on thursday maybe I took my pre-workout and I was like, right, I've got about 20 minutes here and then I'll start training. An hour and a half later I'm still like on canva. Making that thing that I sent you is like making it. I'm like I'm just absolutely completely wasted this workout. But the pre-workout is very good for me, getting this done. So I actually gave my work and I had to go and that and pick up Harper after.
Speaker 1:But, um, yeah, so keeping the promises you made to yourself, and I think that again, for me even being more. You know, you said this time and time again and you just seem like I live and die by my schedule, like by my calendar, and sometimes I've began to let myself away and that has filtered from okay, well, maybe I'll not get up at five, maybe I'll get up at six, and it's like, okay, well, I'm meant to do this at this time and everything needs to get shifted, and that's where it becomes a bit of a shit show, whereas if you have, okay, right, these are the things I need to do at this time. As you said, these are the tasks I need to get done on this day.
Speaker 2:Um, it allows you to be a little more, I guess, efficient uh effective with your time yeah, that, that and that's the thing like I always go back to when I look at everything I have to accomplish in a day. Sometimes it can be like overwhelming, but then I always look and say, well, what do I actually need to accomplish today? Do I need to do all of these things? Do I have to go and do this specific thing, or can this push, or is it even important for me to get this done? And you have to allow yourself to prioritize what's important, what's not, and again I'll emphasize what's important to you, not necessarily what's important to others. People will consume the most amount of time they possibly can of you. I've learned that so much. And it's not that you don't want to give time to people and to help people and everything else, but they will consume every single last minute and drain everything they possibly can of you if you let them. And so it's important for us to recognize like, hey, yeah, work's important, but if I don't get that one thing done today at work, is that okay? Is that going to be okay? Is that going to really impact a substantial amount of things?
Speaker 2:And yesterday I had a checklist of things I had to get done. I had to go upstairs and fix one of the things that had broken off from one of the kids' towel holders. I had to go change all the lights. I had to change the filters in the heater units. So there's things that I know I need to get done.
Speaker 2:But you know what, if I didn't change that heater that day, I'd be fine tomorrow or today or whatever, but I still was able to get my lift in, still able to get my lift in, still able to get everything mature, still able to accomplish all my stuff, because I prioritized what was most important to me, to get everything done. And guess what? At the end of the day, chilled and relaxed, watched some TV, watched the Cavs game and got to enjoy some time with the family, and that's what it's all about. So I think, when you look at setting the reset button, you have to do this every so often, this every so often. I think this is like a phased approach that you have to do every so often, when you start to get out of those good habits that you're in, the prioritizations that you were in, that you're not all longer in, and say, hey, let's, let's look at this and reprioritize again what's important, what really is and what isn't, and then going from there.
Speaker 1:Yeah, and I think you know what you said there about getting all this stuff done in the morning and have time to chill later on. That comes back to discipline equals freedom. You had the discipline to do the shit in the morning. You got it all out of the way and then you had a little bit more freedom to chill out later on in the afternoon. I think, yes, it is definitely I'm not saying seasonal specifically, but you go through different phases of life where some things take a priority and some things take a backseat.
Speaker 1:And again, I said this to Justin we were on the call on Wednesday this past week and he sort of shared with everybody what had been going on and the hard time he'd been giving himself about not getting the stuff done.
Speaker 1:And I was like the biggest thing in all of this is number one, admitting and we had this conversation at length with the group admitting that this is what got you into the shit show in the first place.
Speaker 1:You know, 10 years of not prioritizing yourself got you to the place of why you signed up or why you came on board or why you wanted to make the change in the first place. Now I've been in a position to be aware enough as a guy, right like this is going on too long. I need to get back, because it's not necessarily just the getting the stuff done, it's the, the simple, like joy of doing it and then feeling back to yourself. You know, because, again you know, admitting even my own like I haven't felt like I've been on top of things and I felt like I've been quite scatty with things because I haven't been on top of the stuff that I do for me. So it's not just okay, I didn't get my workout in or okay, I didn't get up at a certain time. It impacts everything else, which then impacts in terms of I'm a person that likes to do the stuff that I say I'm going to do. I haven't been doing that, so I don't feel myself within this.
Speaker 2:Yeah, and a question I'll ask back to you on this, is that for somebody that's starting off that needs to have a factory reset, what are the stages you go through? Mine are probably different than yours.
Speaker 1:What's the stages of factory resetting other than holding the button for 10 seconds? I think, for for me and potentially for you, it's quite different because, uh, we spoke about this in a recent podcast too. I know I have the ability to change quite a lot of stuff pretty much right away, like once I make that decision to do those things, I just do those things. Um, and I think you know you're the same that whenever it comes to changing calories and changing direction and stuff as well. But I think the biggest thing is the things that I like to prioritize are the time that I get up, because that impacts everything else in my day. I know I'm the most efficient whenever I get the majority of my work done in the morning and, like I can do, say, I've got 15 check-ins to do in a day. If I get up first thing, I can get those done out of the way, I can train, and then I can get into a day of calls. If I'm up late, I'm a little bit behind and doing them and then I'll start the trade, I'll have training or I'll put training off and I'll get in the calls and I've got four left to do later on this afternoon. Those four will take me as long as 15 would take me in the morning because I start to fuck about and I'm like I'm not really, you know, I have to psych myself up to do them and I'm distracted by other things. So it's just knowing that, knowing, knowing what you do best throughout the day and just schedule your day around that.
Speaker 1:Food's obviously another one, like you know, being a little bit more in tune with the quality of food that you're eating. Because, yes, okay, being a surplus, you can get quote-unquote, get away with things that aren't maybe as nutrient available, but the impact of that is not feeling as good overall. So the quality of the food within that, and definitely sleep is one thing that I have not been prioritizing. Like there's actually wednesday last week I didn't sleep at all, zero, zero minutes of sleep like I didn't get, and I woke like it was 2 30 am. I was like my best is get up and start work and I didn't get up. So I haven't been prioritizing sleep one bit, um, sleep hygiene, any sort of sleep supplements at all, and then obviously that's having a knock-on effect with everything else.
Speaker 1:So, in answer to your question, look at your days, understand what you do best and when you do it, try and keep your wake time the same as much as possible. Um, I've seen a couple of reels recently of our lord and savior, andrew huberman, talking about hit the three-day reset, of getting back into routine. It's like just whatever time it is, it doesn't matter. Whatever time you understand you have to get about 5 am. Whatever your time it is, it doesn't matter. Whatever time you have to get about 5am, whatever your time is is just do that for three days and it's going to suck because you're going to be tired. But if you continue to do that, you'll get back into that pattern of that's the time that you get up and then your sleep will fall into that. You know the time that you wake up is the most important thing that you can keep consistent, regardless of what's going on.
Speaker 2:Yeah, for me, I look at things like I have to give myselfbury myself, but I need to reprioritize what that is right. I may say, okay, you know, once I'm done with my travel or you know very specific timelines, or like by Monday, you know I'm going to get my shit together and this. These are the things that I'm going to actually change and commit to to start to form those new patterns of behavior. What we see from a lot of the data studies is that things don't become a habit right away. It takes continual reinforcement for your mind and your body to accept those new ways of looking at things, and so for me, it's setting a very strict hey, I'm going to commit to something I do. That's always been my mentality. I don't usually fall back or don't do it Because one I'll usually publicize I'm going to do it. So everybody holds me accountable, which is great. But second, I don't want to fail myself on what I do, because I have failed myself before in the past, especially on the health side, on what I do, because I have failed myself before in the past, especially on the health side. And so I think for me it's more so just setting myself a clear execution timeline of when I actually need to go and do this and then actually going and doing it, but not also doing it all at once. Let's just say I need to correct 2 or 3 habits. I'll do one at a time, I'll stack one one week and I'll do another another week and I'll do another one week, but again, very specific execution times of how I look at it and I start to form those habits over time, so it's not like a jolt to the system. A good example would be I'm trying to think of a good example. Okay, I got a great one.
Speaker 2:So at work I found myself, especially when I was traveling all the time, that I wasn't as actively involved in the day-to-day operations of the company. And that was okay because I have a great leadership team. But also I needed to be there to help out the company to grow and everything else and push specific things forward. And so I made the conscious decision of, once I was done with travel, I was going to go all in on specific projects. Right now, I'm loaded up on four different projects I'm working on right now that I need to complete that are specifically relying off of me, and I intentionally did that, because I knew the holiday timeframes. I'd be kind of chill and I wouldn't have as much work to go and do. But also I knew this is the best way of immersing myself back into processes that I need to go and do. But also I knew this is the best way of immersing myself back into processes that I need to go and do. So I think for me it's just a matter of looking at realistic timelines when you can actually go and do.
Speaker 2:It. Is the best time for me to influx myself and be heavily involved right in the midst of crazy travel going from San Francisco to everywhere else, or is it when I'm going to actually have a time to be successful and go and do it and then prioritize to go and do it? So for me, you know it's it's just being clear with my expectations of myself and and being realistic with it and being actually able to dive down and actually go and implement it Right. And let's just say it's resistance training and you're just getting into this and you want to get more into. You know, a lifting routine. Well, start off small with like two or three times a week and, you know, execute on that. Do it, you know, don't go every single day. That's ridiculous.
Speaker 1:Um, you know, don't, don't you know go five o'clock in the morning every day. It is ridiculous.
Speaker 2:I needed a break, um, but uh, you know, it's one of those things where you know like, start off small, build those habits, even if it's once a week. It's one of those things where start off small, build those habits, even if it's once a week, building those habits and then gradually incorporating more if you need to. So it's one of those things where I really think that we're all capable of doing it. It's just, if you go into something that you don't know enough about, it's new to you and you haven't formed a habit, you're going to hate it, and so you need to gradually move yourself into it to where you're comfortable with it, you like what you're doing, and then from there you're able to kind of expand on that and grow.
Speaker 1:you know as much as you possibly could, possibly can on it yeah, I think that the thing, you know, my assumption with somebody who is doing a factory reset is they have had these habits before and I think that the and probably to your point of timeline and understanding when's the best time to do it is is managing your expectations, because I've had plenty of conversations recently with clients and they're like, you know, I'm maybe only getting three workouts in instead of four. I'm like, okay, well, is this just a period where we should just do three workouts instead of four? Like, just because it's written that there is four, we can't change that and I would rather anybody tick the box of doing three and accept that. You know it's going to be three months, six months, a year, even, whatever it is that you're getting that and you're feeling you're going to done, versus feeling you're failing at getting one workout done per week. Even in terms of steps, you know if your usual step goes 10 000, but you know what? It's a shit show and you can only get 7 000.
Speaker 1:All of these things can be changed, altered and managed like. It doesn't need to always, just because it's written one way doesn't need to be mean, it needs to be all that way, and especially whenever you're, you know, trying to get back into it or reset things. You're like okay, realistically, as a bare minimum, basic, non-negotiable, this is what I can get in. If it is a case of you were doing four workouts, I know you're doing three. If it's saturday morning and you find yourself that you get a fourth one in the fucking bonus workout, absolutely ideal. I would rather you feel the benefit of getting something extra in, versus every single week feeling like you're feeling getting, not getting that one workout or whatever it is yep, yep, I I think, uh, like, the prioritization around what's possible, what's not, is is there.
Speaker 2:that's why, you know when, when I asked it for the new training block, I'm like, hey, man, like you know, I think this is just too much. I kind of want to wind down a little bit, you know, and have some rest days. You know you're you're like, yeah, let's do it. And you know it makes perfect sense. And, um, you know, I was recognizing pretty quickly, like, hey, I, it's hard for me to keep up with those with my schedule and everything else that's going on. Frank, when I'm not completing things right, or I'm just too busy, or it's just too much and I feel like I'm overloaded, it's just adjusting to your schedule. I have a tendency of going overboard on things. It's just kind of my thing. This is what I do. It's me I have to scale it back at times too. Scaling it back is perfectly fine as well. It's just doing what you can with what you have.
Speaker 1:Yeah, I think that's it.
Speaker 2:It's just managing the expectation.
Speaker 1:Yeah, exactly, exactly. So yeah, for me it's a case of this week. I'm going to reset in terms of the time that I get up and I know I'll feel better in terms of the work that I get done and, yes, okay, whatever, but I'll get used to being up at that time and it'll force me to get into bed a little bit earlier. I'll be a little bit more regimented in terms of the time that I train and, obviously, managing calls and whatever else, and I will keep everybody posted in terms of the progress of my factory reset this week.
Speaker 2:Same here.
Speaker 1:Cool, that's us for this week. That was a good podcast.
Speaker 2:I didn't mention North Syria once I just did now. I week. That's a good podcast at all. I didn't mention north syria once I just did now. Um, I actually didn't get to go today because I had to go get some blood work done. So I'm going tomorrow. So I'll be a little bit off, but definitely pull session tomorrow. But uh, got a lot of blood taking half workout of the week yep, yep, yep, exactly the it's.
Speaker 2:It's the best workout that we pull is the best. But uh, it's like when they start taking blood out, they start taking all the vials and I've always had trouble completing all of the vials because there's just so much blood being taken. So you should have to tap me a second time. And Aaron, my, my amazing wife, she's like hey, remember, you have blood work today. Make sure you drink a lot of water. So I started drinking water yesterday. Ton of water this morning and I was I'm happy to report, I'm able to get all the vials out in one poke, which has been fantastic. So I think there's even more vials this time than last time. I mean, I don't know what more blood work they need to take from me, but like it was like there was like seven of the big ass ones you have to fill up. I was like seven. There was like three last time. It's like I don't know what they're doing there's like seven.
Speaker 1:They're making it the hacking dm somewhere else.
Speaker 2:I was about to say like they're genetically engineering another human day with the amount of dna they got there I have like literally every drop of my blood. So but I was able to get it all out, but which is good. But, uh, blood work's important, keeping up with it is important and, uh, you know, making sure that my, my health and my body and my blood work is all lining up the way they need it to be.
Speaker 1:So for sure, for sure, cool. Well, thanks everybody for listening to my uh brain dump on my factory reset. Hopefully it's helped and resonated with some people in some way. Uh find us at wehackhealthhackingyourhealthcom. If you need anything, don't send dave a dm because he's not gonna back there for a week. Maybe send me a dm. I'll get back to you quicker while I'm on the mic and try not to watch videos about food. But yeah, tune in. Next week We'll be back with some more fantastic podcasting.