The Healthy and Wealthy Podcast

The Fundamentals of Fat Loss, with Charlie Johnson (WORLDS #1 ONLINE FITNESS COACH)

• Rita Trotter

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In today’s episode of The Health Collective Podcast for Women in Business, Rita is joined by one of the world’s best fitness coaches, Charlie Johnson.

Rita and Charlie simplify the fundamentals of fat loss, discussing the myths we’ve been told about losing weight, the methods that will help you to tone the perfect body permanently, and the ways you can boost your motivation.

Rita is a health and fitness coach who specialises in helping women over 40 to be healthy and wealthy, through weight loss and/or business coaching. Find out more here 👉 https://thehealthandfitnesscoach.com

New episodes of The Healthy and Wealthy podcast are released every Tuesday 🧡

Watch the full episodes on YouTube

in today's episode of the Health Collective podcast we are talking with Charlie Johnson and I'm super excited about today's episode now Charlie Johnson has been voted one of the top three coaches in the world by Forbes Magazine he has over 500,000 followers on Instagram and he is a well known sensation across the globe so we are super excited to have him here today more importantly he's also one of my personal mentors as well now in today's episode we are talking about all the fundamentals of fat loss body health and body transformation what does it take to not just lose fat to maintain it consistently for the rest of your life we look at the key myths around fat loss what do you actually not need to do to achieve a perfectly lean and toned physique we look at the fundamentals of fat loss the keys of what you need to do on a daily basis to maintain a physique long term and we also look most importantly at motivation consistency and persistency make sure you listen in it's a really really key episode I absolutely loved filming this with Charlie and most importantly if you are a woman over 40 going through menopausal changes hormonal changes and seeing weight pile on around the belly and really just not enjoying the body that you're in and wishing that you could change make sure you reach out to the health and fitness coach you can do that by heading to our website the health and Fitness coach.com you can do that by emailing us at Rita R I t a at the health and fitness coach dot co dot UK or you can follow us on socials make sure you head to Instagram which is at the dot health dot and dot fitness dot coach and make sure you also subscribe to this YouTube channel so that you can get more podcast just like this before they air anywhere else so sit back relax and enjoy the episode Collective podcast and I am super excited to have our guest with us today so I'm talking day with Charlie Johnson and a lot of you might know him off of Instagram off of Facebook he is quite a feature on our social media these days in the world of health and fitness and I'm also very proud to call him one of my business mentors and he's helping me in terms of helping women just like you in their bodies minds and souls improve and Charlie well he never started his life in the fitness world actually he had quite an opposite beginning that we're gonna be discussing but they is one of the largest UK bread personal trainer online fitness coaches helping hundreds of thousands of men and women alike ride the bat lean down and really find bodies that they truly love to be in so first of all Charlie thank you so much for taking time out of your very busy schedule be with us today uh pleasure thank you for the very glamorous uh introduction I was joking before podcast began that I've over the first time like 5 years with a clean shave to try and look younger I'm actually trying to age down now rather than age up well that's awkward point in life I think we all get to that stage where we flip the tide and there's an I in social media the number of filters that I now see and I think oh what's hiding behind that so a clean shave is I just like the fact that you dressed up for us so thank you thank you so Charlie for those who don't know you could you give us a little bit of a background of what you do and where you came from what LED you to running a worldwide fitness empire as it were um so to give like a 60 to 90 seconds synopsis so um I'm originally from Surrey I was from a little small market town outside of Guildford uh I was overweight as a early teenager and that was one of things that really was like a skeleton in the closet for me um and I was probably overweight until I was like I qualified as PT at 19 um did all the course all the stuff but the reality is what they teach you in like cheating school is is terrible and it's not um actually applicable in terms actually helping people results so just because someone's qualified to do something doesn't mean they're actually good to do it for note for anyone listening um so with that I then um started off PT in 6 months I didn't really like it when did the ski season for 4 months random fact on the qualified ski instructor came back and I was like I don't really wanna do PT that's not really for me I went into the property industry so um uh for my sins I went to became a letting agent and with a small independent company that finally got bought out by the Leaders Roman Property Group um so I end up working for a big corporate company around 22 I was managing a pretty big branch way way too early looking back at now it's retarded um and uh from there I really flourished in that job till 25 26 my passion fitness came back I then um got myself in great shape finally I'm did a photoshoot and the secret flat retail was this I had a coach and this literally changed my life because I was like I don't wanna do that forever right and and I was like holy shit I was like I've done this like this actually worked and then it clicked to my head I was like this is literally the shortcut to life I was like okay I was gonna go find someone who can teach me what I need to know do it and I get the result like and that literally changed my life and something for everyone to think about is thinking about um who not how so whatever problem you have in life who's the person who can solve it not how can you solve it because they can literally give you the answer rather than you spending 3 years trying to work out and the reality is too many people um don't understand the opportunity cost of the time they lose trying to figure out where someone can just give you the solution um one of my favourite sayings from one of my previous business mentors is uh success love speed uh and that's one thing so um post photoshoot I started to post on social media uh one thing lets another rate I started to get some um notoriety because I'm sharing results sharing what I was doing just documenting my journey got to the point where I was making more money for my online training versus my proper stages job now I know one of the things we were gonna talk about and this is people not having time and people like I work with from business mentoring record and have time to do it at the point I think 2017 I was competing in bodybuilding shows running in estate agents in a six figure salary and also running an online business is probably bigger than most people's now I do all three and it's managed to fit in somehow and the reality is when you listen to this don't set limit to belief to what you can do just because people say you can't do something you can't have all you can um you just need to believe it and long story short I left my full time job um which is not a cool story going to um grew off fitness business and featured in Forbes Mental Health Muscle fitness loads of other stuff uh moved to Dubai 18 months ago and now have the wonderful opportunity to help amazing people like Rita have impact around the world and change people's life cause buying products to coaching and I wanna help other people reap the rewards to shortcut the coaching gives in their life so thank you very much for sharing some of that and as you were talking there was a few things that really jumped out and the one that I really wanna start with is you said as a kid you were overweight and probably like a lot of people believe it's a cruel I have three of them they're cruel they say it as it is do you feel that as a child with the stigma being overweight did it have an effect on your identity on your mental and emotional view of yourself how did it affect your relationship with who you thought you were and has that relationship changed over the years um yeah hundred percent so with that so 100% so one of the things that most people don't realise about me is I'm actually very introverted naturally and when I was a child I was incredibly shy and lacking confidence I wouldn't wanna talk to you I didn't know I didn't wanna go on school trips I didn't wanna do any of that stuff and I even put some on social media recently that only probably until three years ago when I started to get a lot of success I suddenly started to believe in myself and soon as I started to believe in myself everything became easy and the way I explain this to people is it's like a flywheel it's hard to get momentum in life and to get things going but once you get that wheel to turn it goes faster and faster it becomes easier and easier because the biggest thing for anyone listening to this right now is you're the person holding you back the person holding you back right now is the person looking back in the mirror because you don't believe you can have financial wealth you can have a great family and you can have a great body and a great relationship like and if you don't believe that's possible it's never gonna happen now the reality is if you're open minded enough to believe that can happen then you can do it and I remember someone saying to me maybe five years ago you can be a millionaire have ABS and do us other stuff and I was like why don't we understand why not because but I'm probably still gonna work out anyway so if I just work out what should I eat and then do the work I'm supposed to do then why not and the reality is everyone has the same amount of time which is actually a fair level playing field is what you decide to do with your time that decides the course of your life and an important thing for anyone to think about is literally every action you do is either taking you towards what you want or away from you what you want there's no like middle ground but literally if you go to the cinema and you sit there and you watch a film where you watch Netflix or four hours a day that's taking you away from what you want cause you're if you're looking for financial wealth it's not gonna help you make money if you wanna be in great shape it's not gonna help you get in shape if you wanna have better relationships watching Netflix isn't gonna improve that like start to think more about what you're actually doing everyday I think it's a huge thing cause a lot of people run an autopilot but for me the big thing is getting that when I start to get self belief and when the self belief came I then almost found it my mission to help other people do that and I say that's my biggest gift is giving people the belief they can do what they don't think they can do belief is such a huge word for a lot of people listening I think it affects men and women don't get me wrong I think as as females especially self belief and often get beaten down by this idea that we have to be everything to everyone we have to be mom and we have to be a good wife and a good business owner and all of these different labels and actually the label of just what do I want who do I want to be who get a little bit lost and you said that obviously you went from being overweight as a kid and I can relate I was 70 pounds overweight so I get that and then you went to doing body competitions and you know in exceptionally good shape so for those people listening who look at Instagram and look at people like you and say well he's got a team of people doing that for him or he's you know jacked up on whatever it might be whatever gear he spends you know 10 hours a day in the gym to look like that that isn't realistic for me which is a lot of judgement that people make when they see what I call insta famous influencers what would you say to that what does it take for you to maintain that physique this is actually really good because a lot less than you think I if I I could work out I I I when I probably scale things back away I reckon I can work out three hours a week and maintain my physique I do less now than I did 4 5 years ago because this is the most important thing to understand it's not what you do it's how you do it so I can get more out of doing less so I I actually get better results by doing this I even taking more time off I probably get better results by train less but I like it so it's like it makes me feel good because it's more of a mental escape side of things and this is a reality and if anyone listen to this this is gonna hit home if you're say for example you're 45 right now and you're listening to this um think back to maybe when you're 25 were you in better shape when you're 25 probably so that's 20 years ago now for example if you've been working out three hours a week okay cool um and you've been doing that for last 20 years and going backwards if we say very pessimistically your time is worth so let's let's be really pessimistic so you earn $100 an hour so you're losing $300 a week for last 20 years to look worse now that's what twelve hundred dollars a month that's 12 thousand for that 12 hundred thousand month that's what 12,030 so what 14,200 a year so that's uh hundred 42 is 200 and about $284,000 you've lost over the last 20 years to look worse to give some context plus the time you've lost so the reality is you not knowing what you're doing and maximizing what you're doing is can literally waste your time and lose your money so most important thing that I always thought is I want the maximum return and everything I do so I go to the person I can learn the most from so I even have people coach me now who are the best in the world because even if I pick up small things there's something called a compound effect the one or two things you learn every week month you have next 30 40 years you live they're gonna stack up for you for the rest of time now the opportunity cost and you not doing that is huge and that's why everyone listening to this you should always think about um constantly learning and a corny saying for business point of view is the more you learn the more you earn and you need to have an infinite budget um investing in yourself to learn and you've unlimited earning potential and it's the same when it comes to your health and your fitness because you don't know what you don't know and if you're a position like oh yeah I feel okay well you feel okay you don't know what it feels like to feel great and if you go from feeling great and then you feel a bit shitty you like I never ever wanna feel like this again and that's what healthy and super fit for people feel like and you just haven't been that position yet does that sound relatable to you Rita completely you know as you say finding people that can show you how to do it in the most efficient way possible I do that I always say to my clients success leaves please go and find the clues and follow them if you wanna make money find people who are millionaires billionaires and look at what they did don't get a financial advisor who earns less than you to advise you what to do with your money that that literally is like the the yes it's like the pit of me this most stupid thing I have you would say absolutely and it's the same in your body go and find not someone who hasn't necessarily done your journey you know what I'm seeing especially with covid is you know I have very good relationships with a lot of gems and I'm seeing these 18 year old lads with cereal box certificates that they got offline because everything was shut for three years don't listen to people that haven't been there done it and worked out the best way especially for you so I completely relate and what are the things that you said is compound the compound effect and um I would urge anyone who isn't quite aware to go and play a game of golf 18 holes bet 10 pence on the first one and double it every hole and see what it comes to by the end just give you a very very easy way of understanding the compound effect but on that note the compound effect requires consistency doesn't work if you do it for one or few weeks and stop and consistency for a lot of the people listening is the downfall the repetitive nature of consistently doing things over and over again and most people will call it by going self sabotaging lack of willpower lack of motivation so how do you approach consistency in your life and and how might you give guidance to those who are struggling with that uh Percy this is the most important thing anyone can have in life and is the biggest superpower that when you when you get this you are undefeatable and that's the ability to do the things you have to do when you really don't wanna do them to give an example last week I had to go and had to I had the privilege of the ability to go to gym and train and I literally couldn't have thought of anything least I wanted to go and do train legs and so like fuck this I don't wanna go I don't wanna go I don't wanna go and I just went there put my headphones on hated it and I just did it now the reality is when you have the ability to do the things you don't want to do but you can do them like you love them which is Mike Tyson saying that's when you can do anything because like if you then start doing stuff you actually like wasn't that bad like oh that's pretty easy and you mentioned to be in terms of like a bodybuilding competition stuff like that quite statistically one of things I quite like is like how far can you physically push yourself to the edge like just living a life because when you come back to anywhere near Norway so easy and that's we don't understand that our lives are so easy in reality of like the society we live in versus like hundreds of years ago when we were farming fields like our life isn't that challenging really now the most important thing for people to be successful is is two things one is the environment around you so the people you talk to the information social media you absorb potentially where you live the gyms you go to the people you hang around with because your thoughts aren't really your own thoughts your in your the interpretation of what you see and what you hear secondly is structural routine so you can set yourself up to fail or succeed depending on depending on your daily habits so the best book on this I'm actually rereading again at the moment is called Atomic Habits is probably the best book and every single person should probably read this once a year because you will only succeed to level your habits and systems so if you set yourself up where you're in a good routine everyday you will you will probably be successful if you do it consistently like it's impossible I I've never seen anyone who doesn't do what they're supposed to do consistently that will in particular from fitness point of view it is physically impossible if someone's in a calorie deficit for a sustained period of time you won't lose weight like it is impossible business is slightly different because there's more external factors things like Covid could happen or whatever but like if you're talking about your health and well being that is relatively straightforward to some interpretation now where it's not straightforward is human psychology and people not being able to hack the process now when it comes to that that's not um that's a level of lack of self awareness of not understanding maybe why you feel a certain way through a process and as a coach it's our um duty to make you understand that it's actually good thing that made me feel hungry cause that's your body actually like using a losing body fat so if someone clients me I'm really hungry I'm like great you look good tomorrow and like even for me when I was like competing respectfully the worst I felt the better I look the next day so like when I started to understand that I was like I feel really bad I was like I'm gonna look really good tomorrow just gonna go to bed just don't eat anything and that that's where you need to get your head into the game of understanding the you fitness isn't a finite game you don't get fit and stop and then you've won fitness and never stops fitness and health and well being ends when you die so when you have that mentality that the game of fitness and business is an infinite game where you have to stay in the game to win you start to make the better decisions for yourself long term I completely relate with everything he said and you know one of the the biggest point I was here at home with people is there was ah there's more problems more problems I said well the only people in life that don't have problems are dead right fitness and body doesn't stop if you haven't got problems you're dead all you want is to have better quality problems the more money you make is all better quality problems about your body same thing say the same and the bigger your business gets the more problems you have is and this is what people don't understand is that like they want a life where you have no problems is like if you have a life you have no problems you probably have a life that's not worth living cause you probably just live under your duvet because you're always gonna have shit that goes wrong and one thing that's important for people to understand is that like your stress tolerance will start to increase in your ability of what you can handle and absorb and that's an important thing for everyone to be able to do and random a bit of nerve starts um people from Eastern Europe for example statistically been proven genetically people from places like Poland and uh like Yugoslavia have much higher stress tolerances because genetically those countries have always basically been at war constantly so the people used to being really stressed with things going on now unless you currently live in like Ukraine probably no one's in that situation so the reality of your level of stress is probably not that high compared to like your house is gonna get blown up so like context of problems is always an important thing for people to understand and when I get stressed with things I try and um articulate that like I'm getting pissed off because of X y Z just like the reality is it's not that big a problem absolutely and I thought it's really interesting what you said you know even last week I had to go to the gym I like the reframing that you did with yourself and I had the privilege ha ha ha but a lot of us have that and there seems to be disbelief amongst people listen to this but in general that if you get to a certain level of fitness it's easy avoiding the cake stand or doing this is easy

getting up at 5:

00am to go for a you know low intensity steady state jog is easy going to the gym and lifting at is easy there seems to be this mentality that suddenly something will happen to switch off flair and you sort of put it into the context of the one and the better word discipline because discipline regardless of where you are in your life is about doing the things that bring you what you want most rather than what you want now it's very easy to just hide under a duvet with Netflix and become a Ben and Jerry's and while away a day so with that in mind the why the what you want most I'd love to find out what your why is what is it that you want most that drives you to maintain the discipline in your life that's a very good question so um and the most important thing for people to understand I think is what motivates you because when you understand that you can lean into that for me is I to do what I do now I sacrifice a lot to get to the position I am and I actually had this conversation with someone else early today I was like I've come so far but I I need to finish the job and do what I set out to do and one of the jobs I set out to do is like I wanna help an impact loads of people because I actually felt that 2627 is when I started to live life and I started to get in shape and I started to believe in myself and I sunny start to live cause I wasn't scared anymore of showing who I wanted to be and so many people live in these introverted head image shells of the person they really wanna show who they are and that's why I feel it's my ability to push people to come out of that because you don't know what you don't know is by putting my favourite saying and saying people don't know how great it feels to feel healthy people don't know how great is to have financial freedom to live wherever they want and people like oh that's great for you it's like yeah but I I I did it like five six years ago I used to work in a corporate 9 to 5 job I worked like six days a week like 70 hours a week and commut an hour each one in 25 anyone in the UK knows the M25 like in Russia like I've been there I lived there basically um but you can control your reality in the life you live right now is um the compounding effect of the choices you made your life in 5 years will be the compounding effects of choices you make and the most important thing is trying to delay gratification so to me sounds weird but I'm in a season my life where I'm trying to suffer more now so I can suffer less later I pay the price today so I can pay any price later on and the reality is for people listening to this if you're 45 50 what you do right now is gonna make a massive difference when you're 65 financially health wise because if you look at health longevity uh if you've got kids and you wanna see your grandkids No. 1 cause of death is old age which is essentially you get weak you fall over you break your hip you go in hospital you drive a complication that can be prevented now that's within your own conscious choices right now of what you do to give a good story which I remember uh I was on a plane I kinda was flying but I remember a guy saying to me he was he even if she got he worked building like super yachts so I was like I'm definitely gonna talk to you that you you you're interested and uh he's like I really wanna get fit in shape but I just can't be asked I can't get motivated and I was like okay and he's like tell me one thing that will motivate me and I was like okay cool I knew he had daughters that came up conversations like would you like to still be live at your daughter's wedding it's like you bastard and I was like because that's what you need people need something that's a driving force and that's gonna be people's partners that's gonna be your kids that's gonna be the legacy you probably leave behind and when you start to understand what that's gonna be that's gonna be um the driving force you and for me currently it's just trying to have an impact to help other people and leave my legacy in some respects if that makes sense really make sense and I think a lot of people impact is quite a significant word you know especially if those listening have got kids you wanna make an impact and leave a legacy for those children and defining that why and also I like the way that you phrase it that this is my why at the moment that the why can change you know doesn't have to be set in stone and as the seasons of life change so does the the desire and the motivation there was something that you mentioned as we were chatting about what influences people and you said the few biggest things are sort of the environment and the relationships around them and I wanna maybe talk about something which for a lot of people listening is probably quite uncomfortable subject and that's their relationships their marriage the state of the marriage and the impact it's having on men you know I spoke to a woman just yesterday who haven't had sex in 10 years and they sleep in separate bedrooms she doesn't feel desirable doesn't feel sexy and this is really common for a lot of women we just don't wanna talk about it because it's not a nice thing to have to discuss so when you say relationships have such an impact if someone's in this cash 22 where their relationship is maybe stagnant I call it sort of it's lost the playfulness it's stagnant because of how they feel in their body but that stagnation is also causing almost self destructive natures in their body how would you is there any guidance that you could talk about where it comes to that because that's a very different relationship to uh you know of being within for six months it'll probably not last what would you say when a relationship has gone on for very long time there's longevity there's kids involved but the relationship is maybe not serving that person I think that is having from a male point of view like also a man sent to us men are terrible about talking about these things so like the important the likelihood of them starting this conversation is probably slim to none so like and you can see not not ignoring so the reality this this is probably if women this and this is gonna have to come from your side to have this conversation and it's probably something that they wanna talk about as well but they don't feel comfortable at how to approach it because men aren't good for those things and the reality is um you might be listening to this and thinking I don't wanna have a conversation they're gonna bite my head off like the reality is they probably been wanting to have this but I've felt insecure to ask or because no all men have massive egos let's be honest like they don't wanna go down that route have no sub conversations they don't talk about emotion shit like I don't like talking about that stuff and that's the reality that you need to drive like forwards and the way the tonality in that conversation leads it rather than having in like an aggressive tone is an important thing one thing I would say is a good thing to do and I think it's something I've definitely noticed is change environment where you have that conversation so for example if you can have a break you go away for weekends somewhere else outside your house outside of your normal environment you got no kids know that dog cat in that stuff around that's an easier environment for you to type have these type of conversations and everything in life is feedback communication and if you don't communicate about it nothing's gonna happen but one thing I would say is that for example for women listening to this if you get yourself a better shape the rest of that relationship is gonna improve because your partner will get more attracted to you it is just a human nature and that's gonna be that flywheel like I mentioned earlier like I like this so then like positive comments positive feedback loop you're gonna wanna try harder and do better when if you get to the point where you gone to other inspection they don't seem like to give a shit guess what you're probably won't give a shit about your parents either and you're probably gonna start go backwards you'll feel worse you'll feel worse your habits will get worse and it becomes a self fulfilling prophecy that you probably get less healthy in worse shape your partner's less attracted to you and you then suddenly realise five years later like what's happened to me and could it all be prevented or if you're in that situation right now you have the ability to change that it's a conversation all of that you obviously you know made the point that when you feel better in your body everything else starts to move a little bit easier and when it comes to sort of the fitness world the health world in general I you know I've seen just like you that a lot of it is human psychology and it's mainly you know choices that we make are based on beliefs that we have and most of least that we have a complete BS about ourselves about how hard things should or shouldn't be so what is some of the myths that you've heard people come up with when it comes to why they can't lose weight or why they can't ever have ABS as you said what are some of the more revalent myths that you've heard in your time in industry okay uh I can say this is really not gonna be a popular inside but I remember this is this is repeating what my parents told me I just remember the saying it's like there's no fat people in Auschwitz when people talk about having a slow metabolism is like kind of fucking sleep with tablets when you eat too much like unless you actually go to a doctor like you've got a severely underactive thyroid which is highly unlikely for most people um then that's not the issue the two biggest things that and this is why fitness relatively is easy you control what you eat you control how much you move everyday there is not really huge amount of external factors outside of that so that would be one thing if people saying they have a slow metabolism your metabolism was also dynamic it's not static so like you can improve your metabolism from weight training losing body fat all these different things same things some people say about um a great my favourite one ketogenic diet I don't know if you agree with this it is possibly the most retarded thing you could do for fat loss and I'm just gonna explain why so people like whole no carbs before marbs thing if it was in the UK and they into that stuff um they people would think that they stopped in carbohydrates for a few days their weights only drops okay cool your weight technically drops correct but what actually happens you're depleting your body of glycogen you glycogen also hold water so means you dropping water so guess what yeah you are lighter guess what you're not actually get you not burning fat um and scientifically if you're in a state of ketosis which normally takes like 7 to 10 days we don't eat any carbohydrates which for anyone listen to this if you eat no carbs for three days you're not in ketosis the reality is that um when you're in ketosis which is a state where your body uses fat as a primary source of fuel guess what you will burn more fat for energy but you're only consuming fat for calories so what do you think your body is gonna be burning like you have to use the calories you're eating to eat more fat so the actual secret to fat loss is using a balanced macronutrient diet of protein carbohydrates and fats in the roughly the right amounts which puts you in a calorie deficit you can stick to and the No. 1 rule for anything is what you will tell me today is consistency so adherents and with that I probably say the third biggest mistake people make is I get caught up in this as well is we want everything now so people wanna throw the kitchen sink into their body straight away at terms of getting results to drop body fat so they start a program with Retra me tomorrow and they like I wouldn't do no carbs and we'll work out four times a day I would I wanna do party I wanna stretch in the morning I wanna do meditate and I wanna do ice bath I would always one day uh um and the reality is you wanna do the least to get the most amount of results so you wanna do is little exercise possible to burn most fat you wanna eat the most amount of calories possible to burn the most amount of fat because what's gonna happen when you go through a weight loss journey is your calories are gonna have to come down as you get leaner and your output in terms of how many calories your burner gonna have to go up because there's something called body set point theory where your body wants to keep you in homeostasis where it's used to so as your fat cell shrink basically alters the release of your uh heart storage hormones uh mainly lept in the Gremlin so as these alter is basically trying to trick you in terms of thinking like you need to eat more cause it's trying to get your body weight back up which is why I said earlier it's like when people say I said if you're hungry I'm like that's good that means you're losing fat so when you start to understand some of these processes it helps but those should be the probably be the biggest things I think are misconceptions and the probably the last one I think is a big one um there's quite a few is you can't eat carbs in the evening or after six PM it makes it makes no difference what time you carbohydrates like what what makes a difference is your overall calorie intake for the day and for the week um and but why I say for the week is that like I did this like distinctly remember being like 21 22 when I was still fat like I semi starve myself Monday to Friday Saturday Sunday I'd eat like Domino's I go out all the time do whatever and then I like I barely make any progress because I'll see like you like robbing Peter to Paypal with calories and that's a vicious cycle where people get into that Monday cycle but I feel crap again so I'm gonna starve myself for a few days and you don't have to be in that type of loop because when you get your body to work correctly you can literally have your cake and eat it and still lose weight but you just need to understand how and have some guidance and structure to do that lately I completely agree with everything you said I keto is one of the worst things that has ever come out of life cause someone will say to me well isn't keto good carbs making power carbs are a natural product that the majority of the world's animals eat you don't see you know little blue tits eating grains and wandering around with obesity problems ha ha so making that but eating a lot of overcompensating on the dominoes and getting into that spiral of good and bad and then the guilt that then comes with it does so you know I completely agree with those myths um an an easy quick rule of thought I'd say if anyone is try to avoid really high carb high fat meals together so these generally tend to be junk food so like for example I'm a fan of the cheesecake at Cheesecake Factory right um that's very high in fat and very high in carbohydrates so that is an example of something that if you wanna lose fat you don't wanna eat but if you wanted to eat even as an example like sorbet ice cream is very high in carbohydrates there's no fat at all and it's like literally after training you could have that in your body return turn through that really quickly wouldn't cause much of an issue it's just that combination of high carb high fat you really wanna avoid which is like most takeaway foods fried foods creamy stuff like pizza absolutely you know people forget that actually your muscles need carbs just as much as they need protein to develop but just as you say sort of avoid that combo and then you're gonna be in a really good place so you know what you've given us so many great pieces of advice and tips and guidance and what I'd love to finish up on is hindsight is a wonderful thing and for you ah ha I know you'd show you so that you could have the little baby berries today but you're still very useful and you know you've got a lot of life to live and there are a lot of people listening to this that maybe feel that they're losing time that time is slipping by and they don't know what to do or how to change you said as your younger self you were a very different person physically mentally so what did you wish you'd have known when you were younger what are some of the key takeaways that you wish you'd have maybe had in your back pocket that maybe some other people in the 40s 50s 60s listening to this haven't actually got yet what are some of those keys that you would have said to your younger self this applies no matter how old you are and the first thing that came into my head when you said that as it's possible you can do it because where you're 21 33 45 50 however old like it's been a position like oh I'm really not happy with my health but you know I I'm too old I can't do anything about it like you can do something about it like we work with a lot of men helping them optimise health hormone profiles all this stuff and the biggest issue I would say that people don't understand is and it's the same thing for business is if you're working really hard at improving your health and fitness or you're working really hard at improving your business and you either not making more money or you're not proving your health and fitness you're not working the right thing now if you're looking at your health for example and you're in that position you need to identify what's the problem now one of the easiest ways to do this if there is an actual issue is gonna be like medically is get a full blood panel done so if you're in the UK um but when I lived I used to use a company called medichecks a lot they come to house take blood tests do everything it's like 200 quid best money you can spend you should do that every everyone should do that every six months just from a health point of view my uh opinion because you can spot areas to improve in areas to um where there could be problems now you don't know how to fix something unless you know what the problem is right like you can have massive vitamin deficiencies massive mineral deficiencies and they accumulate at the time when you start to fix those things you start to feel great and what also happens when you start to feel great your body will start to change because the way I try to explain to you particularly looking to lose fat and get in better shape if you're trying to do that right now and your body super inflamed your vitamin mineral deficient you like it's like trying to drive a car with a handbrake on it's like you can do it but it's gonna be difficult and the car's not gonna like it and that's basically what you're doing with your body your body super inflamed there's a lot that can be done to fix that um and it's not as complicated as you think and results only come easily and that's where if I knew there's one thing I wish I knew when I was younger would be um unbelieving yourself would you best be like what's the one thing that's really gonna make a big difference fix that one thing for 60 90 days and then find the next one thing and that process of finding the one thing if you're not sure how to do that get a coach to help you do that because that's what their job is and if someone's done it over and over and over again it's very easy to see um even in terms of like I have reading I think it's a Tomic habits book actually reading there's an example of a lady her she went to go visit her stepdad and her stepdad was like white in the face and she's like you need to go to hospital right now and her dad was actually about to have a heart attack and she just knew because she could recognise cause she's seen it so many times the pattern of her like her dad's face wasn't right and that's the same thing with coaches like they see the same thing over and over again it's like okay this is the problem here and I see it all the time with businesses and um guys getting shape it's like I can 95% sure this person might even do blood work this is issue because it's the same telltale signs you see over and over again because whilst everyone is different biologically genetically with pretty much the same it's just our epigenetics in terms of the environment and lifestyles that that change if that makes sense absolutely make sense why waste it's what I see over and over again and in most women that kind of women listening to this is they're spending 90% of their time and energy on 100 things that don't work and maybe one does work but it takes up only one percent of their time they don't know what one it is and we give up and give in so um yeah identify the one thing that's gonna make the biggest impact and the rest can wait you know so at the end of the day everything that I've taken from what you said sort of concurs I think with what I would usually say to people is it's about results not complicated stuff and I think in this same age people you you said about instant gratification we have Amazon it's not gonna come tomorrow it's not gonna come today no I don't know what it's like in Dubai but here in the London tube system if the tube is delayed by two minutes there's uproar there's anger you know we need it now and I think it's the same when it comes to people bodies people want stuff I want the latest Apple Watch I want the latest tracker I want the latest supplements I want the latest trainers I can't stop being healthy until I have all of these things that make me feel like I'm doing a good job and I see it a lot in sort of unqualified trainers is is really really complicated supersets and various different things that have no meaning whatsoever to this person but they feel like they're getting banned for their buck cause they've been given stuff and it's about results at the end of the day and if you can do one thing and get the same results as doing 200 why not just spend that time on a beach in Dubai or with your family right and and and to all associated we haven't spoken much for the the easiest thing for people to fix that makes the biggest difference for everything is actual sleep so um if I was to give some very brief snopsis of quickest thing to fix your sleep if you snore and mouth breathe like this literally changed my life from tick as a bigger guy use nasal strips when you sleep I'm also incredibly sensitive to light when I sleep it wakes me up so I use uh a face mask it's called Manta Manta face mask um and then if you wanna go down the route of using supplementation to improve deep sleep there's I'd recommend using the sleep stack by supplement needs and then one thing that's um a big believer is like what gets tracked gets managed I'm actually got it on but I use like an aura ring that tracks my sleep quality and things there you go there you go because like we said earlier about the blood testing you don't know you have an issue if you're not tracking stuff right so it's like like everyone in the world sleeps otherwise you'd be dead so like like you might believe I sleep well like okay that's cool so does everyone but the reality is this difference between getting good quality sleep and then like your mouth breathing or your body's not actually going to a state of rest and if you wake in the morning and you're tired all the time that's for a reason your sleep is optimized the more you can optimize your sleep the quicker you you burn body fat when you're sleeping you build muscle when you're sleeping there's also a process um in the brain you sleep with basic like fluid comes through like clears your brain is actually common process called but basically towards end of the day we feel like you can't think correctly that's basically why so when you sleep that gets cleared through sleep is the most important thing to fix and it's completely free so try not to watch horror films while going to sleep try not to be staring screens all the time um you can go super anal to some things of like wearing blue light blocking glasses I have some I don't really use them but like go within reason if things stress you out don't do them if you don't mind wearing or ringing then do that I love that absolutely great piece of advice to finish up on sleep is the fundamental and that brings us back to the whole theme of what you said about discipline and choosing what you want most you know most people don't get good quality sleep because they're up late till 11 eleven thirty PM scrolling on their phones distracting themselves with screens and I always say well if it means that much to you it needs to happen before nine PM you know there needs to be a cut off when we prioritize I mean you know when I was 18 I probably wouldn't be saying that but nothing good comes from after nine PM it all just happen 100% and and the last thing I say of this from Earth Palace point of view I call this the danger zone

right so no one wakes up at 7:

00am and starts eating chocolate bars well I'd like to think not but 6 to nine PM in the evening when you're tired and you're bored you start going slacking looking for crap and that's where like if you can even just control that window chances are the the rest of your journey for getting in shape will be a lot easier number the train design

and yeah if you are waking up at 7:

00am and eating a chocolate bar please get in touch with one of us cause we really like that well look Charlie it's been absolutely fantastic talking to you and I really appreciate you taking your time and sharing some wisdom and some personal you know updates and stories with us and a massive thank you as well to everyone for listening it's been an absolute pleasure having you here as always and if you want to get in touch with either myself or Charlie all of our details will be um in the podcast description so feel free to check it out um follow Charlie on Instagram I mean the lack of anything else there's some really nice pictures of ABS on there so it's great entertaining but yeah Charlie thank you so much being an absolute pleasure appreciate it thank you very much