#76 - Low hanging fruit - Making results easier.

Tired of chasing hacks that never stick? We’re pulling the camera back to show how simple, low-hanging habits quietly drive the biggest wins: steadier energy, calmer cravings, better workouts, and a brain that actually wants to go to bed. This is a practical, no-fluff tour of the small hinges that swing big doors—sleep, hydration, movement, easy nutrition, and screen-time sanity.

We start with sleep as the master lever. A regular bedtime and wake time, fewer late-night screens, and a saner weekend routine reduce “social jet lag” and make Monday mornings less brutal. Even 20 to 30 extra minutes of quality sleep pays off in improved mood, appetite control, and training performance. From there, hydration gets the spotlight. Keeping large bottles within reach, flavouring water if needed, and front-loading fluids in the morning can clear brain fog, support digestion, and make recovery feel effortless.

Food comes next, with convenience used smartly instead of passively. Frozen veg and fruit offer budget-friendly nutrients in minutes, while widely available high-protein options keep meals satisfying without complex meal prep. Rather than hunting endless recipes, we share a simple system: list the proteins, carbs, fats, fruit, and veg you actually like and build quick meals from that shortlist. Movement rounds out the foundation—no perfect plan required. Walk more, start from your true baseline, and let the improved sleep and appetite that follow compound your progress.

We also dig into attention drains. Screen time quietly steals hours, disrupts sleep, and feeds stress. We compare strategies—app limits, notification tweaks, and low-friction logging—to help you reclaim focus without going cold turkey. The thread running through everything is friction: reduce it, and consistency follows. Pick one gap, make it non-negotiable for two weeks, and watch the dominoes fall in your favour.

Enjoying the show? Follow the podcast, share this episode with a friend who needs a reset, and leave a quick review to help more people find practical, sustainable health advice. What’s your one low-hanging fruit this week?

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Transcript

Welcome And Today’s Focus

SPEAKER_01 0:00

Hey guys, you're listening to the Gen Pop Podcast with me, your host, Larry Doyle. Each week, I'm gonna bring in friends, guests, and experts to help enhance your health, fitness, and wellness journeys. Sit back, relax, and enjoy the conversations.

SPEAKER_02 0:19

You are welcome back to another episode of the Gen Pop Podcast, where this week, co-host Daniel and I, we're gonna talk about fruit. Daniel, let's get fruity.

Sleep As The First Lever

SPEAKER_00 0:28

Let's get fruity. I think uh low-hanging fruit is gonna be the topic of conversation for this podcast. And like a lot of people might not understand what low-hanging fruit means, but essentially it's like the easiest implement change you can make that's gonna bring you the biggest returns. So if we're kind of looking at one of the easiest things you can probably do that's gonna benefit you from start to finish, regardless of what your goals are, I always will say that it is sort out your sleep because when we look at everything you're looking to do, whether it's training the gym, manage your eating, manage your performance, manage your mood, energy, everything, it all will come back to sleep. And I think back in was it 2017, 2018, like when Matthew Walker's book and stuff came out, I think that's when like everyone's out of like going down the rabbit hole of like sleep. And even December last year, I reread Why We Sleep and I actually just started taking notes, and I have them up here in front of me. I have 18,000 words of notes just from that book alone, and just from rereading it and the first chapter terrified the living shit out of me because like you just realize once again like how important sleep is and how many people actually just neglect it. Um, and like it's something we're told from a very young age. Like, if you're dealing with anything, it's like just sleep on it, just get a good night's sleep, you wake up in the morning, and you can deal with it a lot better. Um, and I think it is one of the most common pieces of feedback I have from people is their sleep is poor, whether they're going to bed late, uh, they're not getting enough sleep, the quality of sleep is poor, it's not really consistent where they're getting up early during the week, getting up late uh at the weekend, they're on their phone when they're going to bed. So I always kind of look at that as one of the easiest changes you can make because it's free, it's easy to do, you will have to do it regardless. So I think correcting that for me is usually the first step.

Weekend Jet Lag And Routines

Hydration Without Excuses

SPEAKER_02 2:20

Yeah, I think I I seen the podcast where was it like the CEO of Whoop was on it and they were talking about like all the analytics and data that they have obviously collected, like it's a huge research study, essentially. And I think was it in both America and Europe, like most people were getting like six and a half hours sleep of actual sleep. So like people are way out of kilter with what they think they're getting, what they're actually getting. Now you're gonna couple that with people who have kids, people on night shifts, people doing all sorts, people that might have insomnia, and like obviously we can't just be like, hey, sort your sleep out for all of those. But at the same point, if you were to actually look at that and be like, what's the one thing that's gonna move the needle the most if I could improve it? And it would be sleep. And even if that's adding an extra 20 minutes, 30 minutes of quality sleep per night, that amounts up and that like leaves people less reactive the following day, you're just feeling infinitely better. And it's like that rising tide floats all boats, then as well, too, in terms of getting back into structure, getting back into routine, getting back into straightening out your nutrition. And this is where we're gonna go with this podcast. It's like the factors of the easiest, most implementable things that you can do immediately to get your shit in order to get you back on track. And it's like the low-hanging fruit because people will think, right, I need another 58 high protein recipes, I need another complex workout, I need another supplement stack, I need a blah, blah, blah, whatever. It's bullshit. You don't need it. It's like literally go to the simple stuff, is always the lowest hanging fruit. But like pull the lever that's gonna be the one that gets you the most bang for your book. And the hierarchy of those is always gonna be sleep. So moving on then from that, right? We've done sleep podcasts. That's the one lever I think people should pull, look at that, getting a routine, getting a structure in place with your sleep, set wake time, set sleep times, you know, limiting your caffeine intake from the middle of the day. Yada yada yada. There's a the whole nine yards. People, and again, I think people are it's it's like the apple and donut. We all know which is better for us, and we know that like good sleep and how to actually get it. And I think people are a little bit kind of playing the blame game. It's like, oh, I don't know how to get good sleep. It's like you do, just fucking do it. It's like it is harder sometimes to turn off Netflix, it is harder to put down the phone, but it's also harder living with shit sleep, and you gotta look at the trade-offs at that as well, too. So I think sleep routine sleep structure is like the first and foremost with it all. But like even going into like the weekends, again, 28% of the week, Saturday, Sunday, you're jet lagging yourself if you're up significantly later and earlier in the mornings and evenings, uh, compared to your Monday to Friday as well. And if you're up at like 5, 6 a.m. Monday to Friday, cool, many people will be. You don't have to be up at that time on a weekend, but try and have some kind of structure so that you're essentially not putting yourself on a different time zone, jet lagging yourself and wondering why Monday is so difficult every time you go to get up on a Monday morning. Uh, it's because you're jet lagging yourself, essentially. So that can be the one thing that you change is to like tidy up your sleep on the weekend a little bit more. And now all of a sudden, Monday is not as big a drag to get out of bed, you're not like hammering more caffeine, you're not fucking up your sleep for the rest of the week, and it's just that yeah, you know, that kind of uh trail that you're setting off on that's just gonna be like improving so many things. It's like that's why you're falling off your diet by Friday, that's why you're highly fatigued and your sessions are starting to drag by the time you get to Thursday. That's why you're struggling in evening time with your intake and your food. Comes back to sleep most of the time. Nine times out of ten, it's gotta be that. Um, other low-hanging fruit. I used to kind of be I'm I'm very empathetic with a lot of things. I have fucking no empathy for people who aren't drinking enough water. It's literally the easiest thing you can do to improve your health. It's like like sleep, right? Okay, for those who may have certain sleep issues, you do not have a lack of water issue. You're not in a desert, you know, you you don't have to like ration your water. It's we're in first world countries, drink more goddamn water. It's like it's I just don't have any empathy for that one at all. It's like get a get a nice fancy baker, get a bottle cap, get a whatever, put your mouth under the tap, do whatever you need to do, just drink more water. That's like one that's gonna like improve cognitive function, it's gonna improve bowel function, it's gonna improve your recovery, it's gonna improve how you're generally feeling, it's gonna improve everything. Like on a cellular level, your overall uh body is significantly healthier by just drinking more water. It's not difficult, it's not hard. You make it out to be harder than it actually needs to be. It's not that much of a burden, right?

Practical Ways To Drink More

SPEAKER_00 6:50

Yeah, 100%. And like I think even with myself, yeah, I wasn't always like this. Like that's the first thing I would admit, but like I think even on a bad deal, like I will still get three litres, and that is purely because like I will have it in front of me at all times, and like I've even kind of recommended it to people to like keep bottles of water in the rooms you would frequent the most. So, like keep a bottle of water inside in like the city room, the kitchen, your office, wherever it is, so that like every time you go in there, you have that cue of like, oh shit, I have to drink water. Um, and like make it something that you enjoy doing, because like again, I'd be the first to admit it's like plain water isn't always going to be the nicest thing to drink, but like you can easily like add in some sugar-free squash into it, even squeeze some lemon into it or something, just to give it a bit of flavor, and it's gonna be a lot more palatable then. Um, but I much prefer kind of having like bigger containers of water, so like having like I bought like a 1.7 liter jug, I think it is, like that I have on my desk, and like I'm stroging on that throw today, yeah. And like if I I know that like once I have two of them gone in the day, if I do that, that's gonna be nearly three and a half litres of water. Um, even like when I get up in the morning, it's always part of my routine to go out for a walk. I'll always bring um, like I got gifted a Yeti not so long ago, that thing's like 700 mils or something. Like, I'll drink that in my walk. Like, that's a huge head start to the day already. And that's the one time when people actually just don't seem to drink water, they haven't drank water for you know 12 hours, maybe plus, and they wake up in the morning and they just don't drink water. So, like, I think starting your day, as you mean to go on, I think is a key thing as well. So, like if you can get up in the morning, start drinking water, you've kind of created a habit in your head of like, okay, I need to continue this throughout the day. So, I don't think it could be any easier to drink water in this day and age, like it's coming out of the tap for free. You know, again, you will have people saying, like, the water is shit in my area, whatever. And it's like, this there's not so much you can do about that, but like you can get like different filters wherever you can like buy in your water in like big massive five-liter jugs or whatever size they are from the shops and stuff. So you're still gonna be using water regardless, so you might as well just drink it.

Fixing Diet With Convenience

SPEAKER_02 8:55

Yeah, maybe those people who are listening to this in like Spain or New York maybe buy some filtered water, but even at that, it's like it's cheap, right? Um, the I um personally don't do the whole you know, hydrate before you caffeinate thing. I just want to get coffee in me first thing in the morning. So, like my routine, I've I've still got a structure, I still get three liters plus a day. Uh, I will have my coffee, which is again, listen, coffee is actually going to add to uh your intake as Daniel takes a sip of his coffee and I'm sipping away as well. Too caffeine doesn't dehydrate you that much that it's offsetting the other 250 mil of water that's actually in your cup as well. So, like I've had probably 500 mil of fluids by the time I get to 9 a.m. I will bring my big Yeti bottle with me when I'm going in the Jeep to drop the girls to daycare or to the crash. I will drink that as part of my little drive along. It's like 10, 15 minutes for me both ways, and I'll drink that as I'm going along. That's now another 700 and 800 mil of fluid that's gone in. I'll do the same as um collecting them on the way home later on that evening at five o'clock. That's another seven, eight hundred mil that's gone in. So now that's a lot of my day box off, and it's just part of my routine. I'll also have it just at the desk here all the time, too. So if I'm driving in the Jeep, no matter how short or long the journey is, I've got a full bottle with me. If I'm at the desk, full bottle with me. And it's just there at hand. Uh think of it, it's like the sweets when they're on the counter at home. Nobody has a problem eating them. Put them in the press, bit of a problem. You're not going to eat as much. Same with your bottle. Put it in front of you, put it in your hand's reach. Chances are you're going to be more hydrated. It's a magic hack. Just do it. Uh, the other, the the opposition will get to that all the time. It's like, yeah, but uh now I have to piss all day. It's like, good, that's your body doing what it's supposed to do. You're detoxifying, you're excreting and eliminating uh various things from your body that you want to have excreted and eliminated as well to your own. Increasing your steps as well.

SPEAKER_00 10:52

So, like, there's uh double positive. Absolutely.

SPEAKER_02 10:55

Gets you away from your desk for five minutes every now and then. So it's like you should be urinating frequently, you should be having bowel movements every day as well, too. So again, you shouldn't be dehydrated. Uh so again, if you find that, like, okay, I bloat easily, I'm you know, not really going to the bathroom as much. I am like my piss is dark yellow. It's like, okay, you probably need to drink more fluids. And that's just again, I'll ask people the really simple questions like, hey, do you like feeling bloat within like being brain foggy? It's like, no, that's pretty silly. Yeah, just drink more water and you're gonna solve that problem straight away. You don't need another supplement, you don't need another hack, you don't need to be like whacking tons of like psyllium husks into you to go to the bathroom, just drink more water. Uh, other low-hanging fruits. So let's say if you're trying to improve the quality of your diet, what's the easiest thing we can do to improve the quality of the diet? Because, like, again, we are kind of in an age of convenience where people might be on the go with that little bit more, uh, delis and restaurants and stuff, you know, not really like forthcoming, but massive servings of fruit and veg and whatever as well, too. But how could we tidy up and pick the low-hanging fruit, pardon the pun, with uh a diet to improve that for someone?

SPEAKER_00 12:04

I think you kind of gave the clue there, and I think it's like increasing the fruit and veg in your diet. And like, I think that's another thing that can you kind of touch on there that we're like living in an age of convenience now when people are like on the go a lot more, they're eating out of filling station or whatnot. And I lived in Canada for two years, and I can confidently say when I came back there, and I was like, right, we're living in a much better position here in terms of what we can actually pick up in stores. Like, there's fruit in containers that like snack sized that you can just pick and it's already chopped up for you, it's ready, it's prepared. Like, obviously, protein bars are very convenient, protein drinks and stuff. I wouldn't be looking to have them as your like your main protein source, but like if you're stuck and you're on the go, like it's seriously convenient. Like, it cannot be any easier now to eat more fruit and veg while you're on the go or even hit your protein intake. So I think to get back to the point, I think uh increasing your fruit and veg I think is one of the easiest things you can do. And again, we are living in a time where people are on the go a lot more, they don't have as much time, but like you can buy like kilobags of frozen veg for like a euro. Like that's all I do every single week when I do my food shop is buy bags of mixed frozen fruit and mixed um uh frozen vegetables as well. And like they're ridiculously cheap and they're gonna stay fresh a lot longer, you're going to be able to keep them in the freezer for weeks potentially. Um, and you could make an argument that it's actually going to be packed with more nutrients because they've been flash-frozen, so they're going to be retaining a lot more of that. So I think just chucking them into any of your dishes, like if you're putting something in the microwave, you can just easily add the vegetables into, you can add it to a dish or into a pan, you can add it into a pot, whatever you're cooking, and it's incredibly easy to do. There's no chopping, there's not preparing, there's no throwing stuff out. Everything is ready to go. So I don't think it's as easy. Or sorry, I don't think it's that hard to kind of increase your your fruit and veg intake these days.

Protein Made Simple

Movement As A Non‑Negotiable

SPEAKER_02 13:55

Yeah, and it's that's a major factor of it because like okay, people say, Well, I'm time poor, cool. Go to the go to the supermarket, buy a week's worth of vegetable in a couple of kilo bags, and now you have that there, there is no preparation other than opening the bag, putting it into the pan, pissing off, and coming back when it's done. And it's like it couldn't be easier. Uh, the same with protein, it's like I again would have been quite tolerant of like people hitting maybe some lower protein because they mightn't have had like some you know ideas, or maybe they didn't like as much uh meat in their diet, whatever it might be. But you go into any shop, like even into your petrol station, and you're getting hit in the face with like protein, everything. And I'm not saying you should have a protein bar for every meal, I'm not saying you should have a protein yogurt for every meal, but the fact that protein has been highlighted at every single aisle that contains uh food produce in every single store, to the fact that there's protein snacks, there is now more lower fat, higher protein meat, and it's literally labeled on it. It's like you know, high protein is labelled everywhere. You'll see it in the bread aisle, it's it's yogurts, dairy, everything. There's like prepared meals. Again, the easiest thing to do to improve the quality of your intake can be literally to go and get some ready-made meals because now you've reduced a lot of the friction, you can just pop that in a microwave or heat it up or put it on the pan, do whatever. Now it's improving your intake because there is some vegetables, there is some good quality proteins, there is some good quality macronutrients that are in that, but then also on the lower calorie side, that it's much easier for you to be able to track and consume and just get on with your life as well. So, again, my tolerance is becoming lower and lower for the kind of people not being able to hit targets, it's just from a pure lack of preparation. Again, you don't need like 58 high protein recipes, you don't need another PDF of them, you don't need another whatever help guide with that. It's like it's all there. You literally walk into any shop, open your eyes, and you're gonna see it. Um, in terms then of improving like the low the low-hanging fruit to improving your exercise and activity, there's one very obvious one. It's just getting your runners, your shoes, your boots, go on your bare feet, do whatever, go for a walk. It's like again, the most immediate thing that you can do to improve your health. Sleep, hydration, movement. Like non-negotiable. It's like it shouldn't be a factor that you have to think, how do I get more movement into my day? You literally just move more. Um, again, you don't have to have a highly strategic plan for that. It's just see a gap in your day, go for it, stick on your headphones, go for a walk when you're listening to this instead of sitting on your ass. Again, like very, very easy to clock up some more activity. The thing that we're talking about with the low-hanging fruit is like it's improving it gradually, it's not bringing it to 100%. It's like, how can we get the ball rolling? That's not saying you go from 2k to 10k. If you can do that with your steps every day, it's deadly. But the reality of it is you go from 2k to 5k, you're just gonna feel better. Now, because you've done some movement, there's a knock-on effect that now I'm gonna look at my nutrition a little bit more. Okay, cool. Am I feeling better? Deadly. Probably going to go to bed a bit earlier now. Cool. I'm feeling better because I got a better sleep. Now I don't need as much caffeine. Now I'm not as reactive, I'm more proactive. And it's like all these things that just knock on. It's a domino effect all the time of things just knocking on, knocking on, knocking on. And that low-hanging fruit has a huge ripple effect from doing very small, what might seem insignificant things of drinking the little bit more fluid. Now you're not bloating as much. Now you're going to the bathroom more regularly. Now you're just feeling better. Now your confidence is up all of a sudden and you just feel great. It's like it's not rocket science with all this. But again, it's not really sexy. It's not like a like we don't have to oversell it, but it's like that stuff just doesn't seem to be as appealing to people because they want the hack, they want the, you know, the thing. So like it's like look for the lowest hanging fruit, how can you improve it? So, like, until you're ticking all these boxes that are like super simple to tick, don't even think about anything else. Like, don't think about a supplement stack if you're not able to like adhere to your diet for more than three days, if you're not able to stick to a training plan for that length of time. It's like, what's the easiest thing I can do right now that moves the needle forward? Repeat that for a long time, and you're going to see your health dramatically improved. So, what other aspects do you look at then, Daniel, that are kind of like outside of that, that are like slightly less low in fruit?

The Domino Effect Of Small Wins

SPEAKER_00 18:11

Uh, I think actually one that I've become a fan of myself, um, especially over the last two or three months. And it's actually something that I got a lot of my clients to do lately was have a look at their screen time on their phones, because again, as we touched on earlier, a lot of people are saying that like they don't have enough time in the day, they don't have time to exercise, to go for their steps, to meal prep, whatever it is, and then you see like they could spend six, seven, eight plus hours on their phone, like on a day-to-day basis, which to me is always a bit terrifying because it's like at what portion of the day are you working? So, like, because like that means you're actually on the clock on your phone at the same time, um, which I think is just ridiculously common in this day and age anyway. But again, there's gonna be certain people saying, like, but I need it for work. It's like, but you don't still don't need to be on like social media for six out of those eight hours of the day for work, and like you can easily automate your posts, you can easily like say turn off the news feed on your laptop if you're going to Facebook or YouTube, Instagram, whatever it is. Um, and like again, your screen time is obviously going to have a reflection then on like your sleep quality because a lot of people are going to be on like on their phones if they're going to bed, they're going to be on their phones a lot before going to bed. Um, if you're waking up and the first thing you're doing is checking your phone, you're going to be delaying the time it actually takes you to go to bed, which you could be getting out of bed to go for steps. You're probably going to be looking at something that's going to stress you out, which isn't really going to be setting you up for the the most ideal day either. So I think actually just removing the phone or limiting the use or the exposure of what you're exposing yourself to on the phone, I think is a huge, huge thing. And I think out of everything we could mention in this, I think that's the one change that people are going to find the hardest initially. But I think once you actually create a habit of it, you will realize how easy it actually is. But I think it's the thought that people have of, but what about if I miss out on this text message? Or what about if I don't see this post or if I don't reply to this person within 30 minutes? And then you think back to like there will be potentially some people listen to this that they've always grown up with a phone, but like before we even had phones, you got on perfectly fine without like speaking to someone for a couple of days. Like if you didn't reply to them asking the like a random question about whatever it is, they didn't really just like all of a sudden fall out with you. But I think we're just living in a day and age now where everything has to be so instant that they need to be constantly connected to somebody else or to AI or whatever it is that we need answers right now. So I think once you become comfortable to actually remove yourself from that situation, you will find that stress reduces straight away, sleep quality increases, and all of a sudden you have multiple hours in the day that you claim to not have before that all of a sudden become freely available.

Screen Time And Attention Drains

SPEAKER_02 20:46

Now we're partially to blame for this as well, too, because like we've got our coaching services which are all online and we've got apps created, and we're also telling people to log their nutrition, and so they're gonna be on MyFitnesspal and they're gonna be on blah, blah, blah, whatever. But the reality of it is like, okay, you might be tracking your workouts in your phone. If you really wanted to, you could just take it all down in a notebook and then transfer it later. Or you could just like open the phone, did like enter it and it's done. Just don't get caught scrolling. Uh, you know, if you find that you can't resist going into that habit loop of, okay, I opened my phone to enter the thing. I had to go check my calendar, but now I just automatically go back to Facebook, Instagram, Snapchat, WhatsApp. And you do this like lap of both of them just to see if there's anything you missed within there. And everyone will do it, and we're all guilty. Listen, I'm not preaching from uh high school here, this and I'm like, I'm all guilty of that as well, too. But at the same point, it's like breaking the habit hoop. I actually did something where I used to remove all notifications from my phone to stop me using it, but I actually found I was more curious then to see if something had happened from not having the notifications that if someone had messaged me or if there was uh something came in in a DM or whatever it is. So I've actually put back on my notifications and I'll just I'll see if there's something there that's actually of importance instead of going into the app. So I'll see it on my screen and I can like deal with that then later or whatever. So again it's like it's quite easy for me. And like again this is someone me who's running their business through social media. Like I have to be on that. But at the same point if you know I've three or four mates who will send me reels the whole time and like I'll see those and then I'm just down a rabbit hole and I'm like gone for fucking an hour and I'm like messing around on reels. I'm like I need to block those three or four people because they're like little meme dealers or real dealers. But there is ways that you can manage that as well to reduce your screen time to just be a little bit more productive as well too and you will find it a little bit easier to navigate that. And it's just again weaning yourself gradually off as opposed to kind of going cold turkey with that. But yeah definitely I think one and I don't think anyone would disagree with us like that. Like does I I've never found anyone who wants to intentionally spend more time on social media or on their phone. Like you know we're kind of need to get out that little bit of a loop as well too. And just going to put a disclaimer out there on mine as well too that I have to take like the screen lock off mine because if I'm recording voice notes on it it tends to screen lock it. So my phone could literally be open and on screen time all day long. But again it mightn't be actually on it all day long. Anyway we digress um so that is definitely one that's going to put you in a better headspace. So think of like the knock-on effects it's not like the direct thing it's like the knock-on effect of having better sleep means that you're going to have better adherence better stress management uh more resilience less reactive more proactive the same with having your food nutrition dialed in you're gonna feel better excuse me you're gonna feel better from all these things having that knock on effect from drinking more water now I've got more bowel movements frequency I've got uh my steps up now I'm just generally feeling better I'm having more circulation I'm having better digestion from having better movement uh throughout the day all these things it's like the knock-ons are like it's one action but there's five or six positive knock-ons from all these like one action steps that you didn't have to force you didn't have to do anything to feel better other than tidying up the nutrition other than tidying up the sleep other than tidying up your water whatever the thing is so to come back to it all I would look at what's the gap that you're trying to fill what's the thing you're trying to improve address that one single thing get the benefits of those five or six different things that are going to be the the boats that get risen with that one tide that's increasing all the rest of them as well too. So again it's looking at that and the value that can be had there it's significant across the board. So if it is that that is your sleep if it is the quality of your nutrition if it is your hydration if it is whatever pick that one thing lock it in for a couple of weeks just make it that non-negotiable that you're going to actually commit to it. It's not a hard thing we're not asking you to go to war we're not asking you to do battle we're not we're just saying like eat another fucking 20 grams of protein and drink another half a liter of water a day like that's that's not hard. That's again peel this back a little bit getting fitter healthier having better lifestyles and habits is not a difficult thing. You're just making it more difficult than it actually needs to be so again it's looking at the low-hanging fruit and how you can create more wins because the second you get that instant gratification of okay that was actually significantly easier to do I feel better and I see improvement of it tick the box cool dopamine hit from ticking the box doing the thing and now all of a sudden it's like yeah that felt good I'll do it again and it shouldn't be difficult now to to build that habit it shouldn't be difficult to elaborate on that because it is a very simple thing of did that thing create or was it a lot of effort to do that thing for me? Not really. Did I feel significantly better from doing it? Yes significant okay do it again shouldn't need to twist your arm into doing that again. So um any wrap up on this Daniel that you'd like to cover over a little bit more I think it's very straightforward.

Managing Phones And Habits

SPEAKER_00 25:37

People are after taking action steps already I'm sure from listening to this I think actually one one quick one that kind of ties into all of them and I think it's a good way to kind of wrap things up is like a lot of people probably will be listening to this saying like do you know what I actually do need to increase my fruit or veg intake or do need to increase my steps. And the one of the first things you need to do is actually just create a plan to to do that because like it's one thing to say that like you're going to increase your fruit and veg but like how are you going to do it? Like are you going to go and buy yeah so like it one thing like I am a huge um fan of planning. Like I have to plan everything and like it drives me mad if someone says like we should meet for coffee next week I'm saying right we should meet for coffee on what day at what time and where because like that's an open-ended vague plan. And I I will spend my entire week almost like on the edge of my seat waiting for a text message say like do you want to meet for coffee no and I won't be able to do anything else. So I need to have like a plan of when is this actually happening and like a lot of time people Sunday nights they'll always have the best intention of like I'm going to the gym tomorrow. It's like but how why don't you have your bag pair packed?

SPEAKER_02 26:41

Why don't you have your headphones charged why don't you have like all your clothes and stuff laid out because you're leaving that to the morning and that could be such uh an important step that you're missing out on is just planning the night before what you're going to do the following day you're gonna have to do those things anyway right just to cut in but you're gonna have to do all those things anyway but now you've laid out the intention and it's done. Now the friction to actually getting out the door in the morning time is significantly reduced. So now you've done the thing before even doing the thing.

SPEAKER_00 27:08

Exactly and like as you said earlier about like having you know chocolates on the countertop as opposed to like in the cupboard like that's only a tiny tiny barrier but that might be enough of a barrier for someone not to take the chocolate. So imagine if you had a barrier of like trying to find your headphones in the morning then trying to get out your clothes and think what I wear to the gym then um you want to like get your water bottle or whatever prepared like there's so many different barriers there that once your alarm goes off in the morning you hear it's raining outside like oh fuck it I have too many things to do I'm not going to bother doing it. So having all these things kind of prepared beforehand is going to make things a lot easier. And one little tip I'll kind of give about dieting as well because you were saying that like you don't need to have 50 different high protein recipes and it's something that I've advised a couple of clients to do this week was they're actually asking that question about like high protein ideas and I said like instead of looking for high protein ideas make a list of the protein sources you actually like and you could do this even for like carb sources, fat sources fruit veg everything. And what you have then is essentially like these are all the foods I actually will eat and all I have to do is like combine different variations of these because a lot of people will think that like they get so overwhelmed and they think that there's like 7,000 different meals that they're not having when in reality like you will probably still have the same five so like if you can pick out the protein sources that you do like the carb sources, the fat sources, fruit veg, everything you can just create different meal ideas from them and you're going to know right I'm going to be getting a high quality lean protein source from it going to get a lot of fruit and veg in there and you're doing all the work already it just requires that small bit of planning beforehand.

SPEAKER_02 28:39

Yeah it's huge. And that's one it's it's given me an idea to touch on with another podcast that we're going to record after this as well too. But it's like making it as simple and as easy to do the thing is going to increase your success rate of doing the thing significantly. Having a plan, having a structure it doesn't have to be like a monstrous blueprint through the whole thing. It's like I'm going to the gym tomorrow morning at eight o'clock I've got my stuff laid out go do it done. Less friction do the damn thing. Daniel been a huge amount of value in this hopefully you've found the same for you who are listening. Again feel free to reach out Touchbase tell us you thought this was great tell us you think we're full of shit tell us whatever you want to do but do reach out touchbase with your questions your queries your comments your concerns we're always here to help and available in the inbox even though we're going to be limiting our time on social media and so should you but do use it wisely and contact us where we can help you out. Until the next one see you then