{"version":"1.0.0","segments":[{"startTime":0.0,"endTime":5.84,"body":"Coffee is good for you, coffee is bad for you, red wine is good for you, red wine is"},{"startTime":5.84,"endTime":7.32,"body":"bad for you."},{"startTime":7.32,"endTime":12.84,"body":"When you have your own health or fitness goals, how do you figure out what diet or lifestyle"},{"startTime":12.84,"endTime":17.719,"body":"changes to make when faced with this mass of contradictory information?"},{"startTime":17.719,"endTime":21.12,"body":"That's what we're going to talk about in this week's episode."},{"startTime":21.12,"endTime":39.4,"body":"I'm Jeremy Cline and this is Changework Life."},{"startTime":39.4,"endTime":43.72,"body":"Hello and welcome to the Changework Life podcast, the show that's all about beating the Sunday"},{"startTime":43.72,"endTime":45.799,"body":"evening blues and enjoying Mondays again."},{"startTime":45.799,"endTime":50.56,"body":"I'm a career coach and in each episode my guests and I bring you tips, strategies and"},{"startTime":50.56,"endTime":54.599,"body":"stories to help you enjoy a more satisfying and fulfilling working life."},{"startTime":54.599,"endTime":59.04,"body":"I used to listen to a BBC podcast called Just One Thing."},{"startTime":59.04,"endTime":63.36,"body":"Each week the late Dr Michael Moseley would explore one thing you could do to improve"},{"startTime":63.36,"endTime":69.04,"body":"your health and fitness, ranging from eating fermented foods and learning a foreign language"},{"startTime":69.04,"endTime":73.8,"body":"to walking backwards or brushing your teeth whilst standing on one leg."},{"startTime":73.8,"endTime":79.379,"body":"Now I'm all for learning about different ways to stay healthy, but the sheer weight of information"},{"startTime":79.379,"endTime":82.739,"body":"out there is both overwhelming and often contradictory."},{"startTime":82.739,"endTime":88.739,"body":"Dr Moseley, for example, said the only supplement he took was vitamin D during the winter, whilst"},{"startTime":88.739,"endTime":93.019,"body":"other podcasts extol the virtues of taking magnesium."},{"startTime":93.019,"endTime":95.5,"body":"How do you make sensible this?"},{"startTime":95.5,"endTime":100.62,"body":"How do you figure out the diet and lifestyle changes which are right for you?"},{"startTime":100.62,"endTime":105.419,"body":"To help us find some answers, I'm delighted to be joined this week by Emma Textra."},{"startTime":105.419,"endTime":110.739,"body":"Emma is an actuary and global health consultant who focuses on the data and science of the"},{"startTime":110.739,"endTime":111.739,"body":"human body."},{"startTime":111.739,"endTime":116.58,"body":"She's the author of How to Be a Healthy Human, What Your Doctor Doesn't Know About Health"},{"startTime":116.58,"endTime":117.58,"body":"and Longevity."},{"startTime":117.58,"endTime":119.58,"body":"Emma, welcome to the show."},{"startTime":119.58,"endTime":122.3,"body":"Thanks for having me."},{"startTime":122.3,"endTime":127.3,"body":"So I'd better start with the disclaimer that this podcast is for education and entertainment"},{"startTime":127.3,"endTime":132.5,"body":"purposes and nothing we say is going to constitute health advice."},{"startTime":132.5,"endTime":135.3,"body":"Always consult the appropriate health professional."},{"startTime":135.38,"endTime":139.66,"body":"Right, now I've got that out of the way, let's establish a little bit of credibility for"},{"startTime":139.66,"endTime":142.58,"body":"the listeners, especially for a topic like health."},{"startTime":142.58,"endTime":144.58,"body":"What's made you an expert in this area?"},{"startTime":144.58,"endTime":150.82,"body":"Well, as you said, I'm an actuary by background and for those that don't know what that is,"},{"startTime":150.82,"endTime":154.3,"body":"we deal with risk a lot, a lot of data, very good with data."},{"startTime":154.3,"endTime":157.899,"body":"But I qualify, just maybe a little bit of my background, a little bit of a saga here."},{"startTime":157.899,"endTime":162.58,"body":"So I qualified actually in the UK, so I am British, and I worked for several years in"},{"startTime":162.58,"endTime":168.3,"body":"a pensions consulting firm and for a year before that, I was actually in Australia working"},{"startTime":168.3,"endTime":170.38,"body":"in the personal computing industry."},{"startTime":170.38,"endTime":174.66,"body":"But once I qualified, it takes a number of years of evenings and weekends to become an"},{"startTime":174.66,"endTime":175.66,"body":"actuary."},{"startTime":175.66,"endTime":180.3,"body":"I got a bit restless, didn't like the UK weather and decided I wanted to move to the US."},{"startTime":180.3,"endTime":185.36,"body":"So in 1998, I moved to New York and started working for one of the big three global consulting"},{"startTime":185.36,"endTime":189.1,"body":"firms and insurance brokerage in their international division."},{"startTime":189.1,"endTime":193.979,"body":"I was working with multinationals on their pensions and other employee benefits and HR"},{"startTime":193.979,"endTime":195.66,"body":"issues around the world."},{"startTime":195.66,"endTime":199.979,"body":"And then I moved to California a couple of years later and took on a lot of different"},{"startTime":199.979,"endTime":205.3,"body":"roles in my 25-year corporate career, but I get bored really easily."},{"startTime":205.3,"endTime":209.02,"body":"So my role always has an element of innovation about it."},{"startTime":209.02,"endTime":214.059,"body":"I'd be developing new services, new technology for our clients and their employees, meeting"},{"startTime":214.059,"endTime":215.86,"body":"the different needs of clients."},{"startTime":215.86,"endTime":218.779,"body":"And I really love to mentor and develop younger colleagues."},{"startTime":218.779,"endTime":222.699,"body":"And one of my roles was actually creating an offshore support center in different countries"},{"startTime":222.699,"endTime":225.899,"body":"and developing onboarding and training programs."},{"startTime":225.899,"endTime":229.699,"body":"And I myself, I'm constantly reading, I am always learning and growing."},{"startTime":229.699,"endTime":233.5,"body":"But I think it's important to mention one of the things that drove my career changes"},{"startTime":233.5,"endTime":234.899,"body":"was more of a personal nature."},{"startTime":234.899,"endTime":241.82,"body":"So 15 years ago, my older son was diagnosed with Asperger's and ADHD at age five, and"},{"startTime":241.82,"endTime":243.619,"body":"he had all sorts of different health problems."},{"startTime":243.66,"endTime":246.539,"body":"He actually, it's his birthday today, he actually turns 20 today."},{"startTime":246.539,"endTime":249.38,"body":"His original prognosis was really poor."},{"startTime":249.38,"endTime":251.1,"body":"They wanted to put him on drugs."},{"startTime":251.1,"endTime":252.94,"body":"They said he'd probably never leave home."},{"startTime":252.94,"endTime":257.179,"body":"And by the way, he's doing really wonderfully at a major college in a different state to"},{"startTime":257.179,"endTime":258.98,"body":"me studying aerospace engineering."},{"startTime":258.98,"endTime":263.619,"body":"So I sort of healed him myself through some of these alternative methods."},{"startTime":263.619,"endTime":269.459,"body":"But I actually took two months of unpaid leave at that time when he was diagnosed to research"},{"startTime":269.459,"endTime":272.459,"body":"and figure out what was going on with him and what he needed."},{"startTime":272.459,"endTime":277.299,"body":"And really what I learned about the healthcare system ended up changing the whole trajectory"},{"startTime":277.299,"endTime":279.1,"body":"of my work career."},{"startTime":279.1,"endTime":284.26,"body":"So I ended up moving into the health practice of the consulting firm I was working for,"},{"startTime":284.26,"endTime":288.82,"body":"and really dedicated myself to focusing on improving the health and wellness of our clients'"},{"startTime":288.82,"endTime":289.82,"body":"employees around the world."},{"startTime":289.82,"endTime":292.94,"body":"You know, I gotta say, I really enjoyed what I was doing."},{"startTime":292.94,"endTime":294.26,"body":"Every day was different."},{"startTime":294.26,"endTime":296.66,"body":"I worked with colleagues all over the world."},{"startTime":296.66,"endTime":297.66,"body":"It was very collaborative."},{"startTime":297.66,"endTime":299.98,"body":"We had a lot of doctors on staff in all different countries."},{"startTime":299.98,"endTime":304.579,"body":"It was really great to see how they all compared and how they looked at the world and healthcare"},{"startTime":304.579,"endTime":305.579,"body":"between each other."},{"startTime":305.579,"endTime":309.1,"body":"You know, it was actually like working for a startup within a huge company as we were"},{"startTime":309.1,"endTime":314.66,"body":"building up the global health practice from a lot of disparate local operations."},{"startTime":314.66,"endTime":320.019,"body":"And they'd been mainly focused on just brokering basic, simple health insurance, and we needed"},{"startTime":320.019,"endTime":323.54,"body":"to expand them into more strategic consulting."},{"startTime":323.54,"endTime":328.019,"body":"But then, you know, I've got to mention COVID hit in 2020, you know, and initially we all"},{"startTime":328.019,"endTime":329.019,"body":"pulled together."},{"startTime":329.059,"endTime":331.7,"body":"You know, I'd been to Wuhan, China a few years before."},{"startTime":331.7,"endTime":332.7,"body":"We had an office there."},{"startTime":332.7,"endTime":334.619,"body":"I worked with those guys regularly."},{"startTime":334.619,"endTime":338.899,"body":"It was a crazy, busy time figuring out what was going on and getting information to our"},{"startTime":338.899,"endTime":340.5,"body":"multinational clients."},{"startTime":340.5,"endTime":342.26,"body":"But then I found something changed."},{"startTime":342.26,"endTime":347.1,"body":"I won't get into it too much here, but I didn't agree with the unscientific recommendations"},{"startTime":347.1,"endTime":350.14,"body":"being made to our clients, particularly in the U.S."},{"startTime":350.14,"endTime":355.459,"body":"The actuarial and clinical data didn't support the stance the firm was taking, relying on"},{"startTime":355.459,"endTime":359.14,"body":"or two doctors just in the U.S. and ignoring all these other opinions."},{"startTime":359.14,"endTime":360.66,"body":"And so I felt that we weren't helping our clients."},{"startTime":360.66,"endTime":362.619,"body":"We were actually making things worse."},{"startTime":362.619,"endTime":366.42,"body":"So I struggled on for a couple more years trying to bring evidence and reasoning to"},{"startTime":366.42,"endTime":367.42,"body":"the leadership."},{"startTime":367.42,"endTime":371.38,"body":"Initially, I felt like I could exert more influence in the big corporation working with"},{"startTime":371.38,"endTime":375.859,"body":"some of the biggest companies in the world, but it was taking a toll on my own health."},{"startTime":375.859,"endTime":379.42,"body":"And so I decided I needed to write a book, you know, that the reasoning and evidence"},{"startTime":379.42,"endTime":384.779,"body":"couldn't be contained on a PowerPoint slide with three bullets, you know, that leadership"},{"startTime":384.82,"endTime":387.299,"body":"in corporate America tended to want to rely on."},{"startTime":387.299,"endTime":390.22,"body":"So in March 2023, I left the company."},{"startTime":390.22,"endTime":394.94,"body":"You know, I dedicated 25 years to them for the most part."},{"startTime":394.94,"endTime":395.94,"body":"And I love them."},{"startTime":395.94,"endTime":396.94,"body":"I love the company."},{"startTime":396.94,"endTime":398.1,"body":"I love the people I've been working with."},{"startTime":398.1,"endTime":400.5,"body":"But I felt that I just, you know, I had a higher purpose."},{"startTime":400.5,"endTime":402.059,"body":"I needed to speak out."},{"startTime":402.059,"endTime":406.619,"body":"And so I wrote the book and I'm using that to help people understand now what really"},{"startTime":406.619,"endTime":411.26,"body":"generates health with all of the scientific evidence all sort of laid out, touching on"},{"startTime":411.26,"endTime":416.42,"body":"a little bit of the history that got us to 2020, but what to do about it as an individual."},{"startTime":416.42,"endTime":420.7,"body":"And then because I come from a corporate background, what employers can do about it for their employees."},{"startTime":420.7,"endTime":428.14,"body":"I think one of the important takeaways there for the listeners is whilst you haven't done"},{"startTime":428.14,"endTime":435.54,"body":"a formal medical qualification as such, becoming a doctor, becoming a nurse, you've had a career"},{"startTime":435.54,"endTime":441.54,"body":"which has been looking entirely at data and most latterly health data."},{"startTime":441.54,"endTime":446.66,"body":"And so that's really why we're having this conversation, because it's all about a data"},{"startTime":446.66,"endTime":449.66,"body":"driven approach to this kind of subject."},{"startTime":449.66,"endTime":455.7,"body":"Someone might want to improve their health or improve their fitness for all sorts of"},{"startTime":455.7,"endTime":457.179,"body":"different reasons."},{"startTime":457.179,"endTime":460.1,"body":"So we're speaking in January."},{"startTime":460.1,"endTime":465.26,"body":"Losing weight is an obvious one, a very typical New Year's resolution."},{"startTime":465.26,"endTime":467.859,"body":"Someone else might have a specific goal in mind."},{"startTime":467.859,"endTime":470.94,"body":"Maybe they're looking to run a marathon."},{"startTime":470.94,"endTime":479.38,"body":"Maybe they've just got this general desire to stay healthy before someone looks at lifestyle"},{"startTime":479.38,"endTime":481.98,"body":"changes they might make."},{"startTime":481.98,"endTime":487.019,"body":"How important is the intention, the goal, what they're looking to achieve?"},{"startTime":487.019,"endTime":493.98,"body":"Yeah, I mean, I think it is important to have some sort of clarity of intention in life"},{"startTime":494.059,"endTime":495.059,"body":"in general."},{"startTime":495.059,"endTime":500.26,"body":"We're in January, as you say, setting personal goals each year for yourself and your family."},{"startTime":500.26,"endTime":503.94,"body":"It's just part of a positive human experience."},{"startTime":503.94,"endTime":507.82,"body":"In business, we say if you don't know where you're going, all roads will lead there."},{"startTime":507.82,"endTime":510.859,"body":"We should always be striving for something or life just gets boring."},{"startTime":510.859,"endTime":515.659,"body":"But I personally feel we should be striving to improve ourselves, whether that's learning"},{"startTime":515.659,"endTime":520.46,"body":"a new skill, becoming a better friend, or indeed improving your health."},{"startTime":520.5,"endTime":526.059,"body":"But I do feel that we sometimes take the need for clarity too far with health sometimes."},{"startTime":526.059,"endTime":527.059,"body":"Health often is overlooked."},{"startTime":527.059,"endTime":529.179,"body":"Well, that's not my biggest problem right now."},{"startTime":529.179,"endTime":533.059,"body":"I want to focus on changing my job or making more friends."},{"startTime":533.059,"endTime":538.14,"body":"Sometimes health gets overlooked until something serious happens, like a serious illness or"},{"startTime":538.14,"endTime":541.859,"body":"a heart attack or a mental health breakdown."},{"startTime":541.859,"endTime":545.82,"body":"I try to meet people where they're at, whether they have a clear reason for improving their"},{"startTime":545.82,"endTime":547.9,"body":"health or not."},{"startTime":547.9,"endTime":553.539,"body":"I want to educate people and help them connect the dots to other aspects of their life that"},{"startTime":553.539,"endTime":554.539,"body":"might be frustrating."},{"startTime":554.539,"endTime":558.94,"body":"This show is all about work life, and I've seen many cases where people are quick to"},{"startTime":558.94,"endTime":563.5,"body":"put the blame on work when, actually, there's an underlying health problem that's being"},{"startTime":563.5,"endTime":567.059,"body":"ignored or labeled as something else."},{"startTime":567.059,"endTime":572.299,"body":"I actually like to think more in terms of human flourishing rather than simply good"},{"startTime":572.299,"endTime":573.299,"body":"health."},{"startTime":573.299,"endTime":577.5,"body":"You might not have any discernible health condition, for example, but you're fed up."},{"startTime":578.099,"endTime":579.099,"body":"You have no motivation."},{"startTime":579.099,"endTime":580.099,"body":"You dread Monday morning."},{"startTime":580.099,"endTime":584.859,"body":"Yes, of course, it could be a bad manager that's contributing or you're in the wrong"},{"startTime":584.859,"endTime":590.059,"body":"job, but I'd say address what may be going on with you first before you make any big"},{"startTime":590.059,"endTime":591.059,"body":"decisions."},{"startTime":591.059,"endTime":596.219,"body":"I've got a whole chapter on mental health and the underlying root causes of symptoms"},{"startTime":596.219,"endTime":604.82,"body":"like anxiety, depression, even conditions labeled as bipolar, ADD, OCD, even schizophrenia."},{"startTime":604.859,"endTime":609.859,"body":"Deficiencies and toxic overload are big ones, but even a minor head injury, falling out"},{"startTime":609.859,"endTime":616.58,"body":"of bed, can lead to problems, food sensitivities, microbiome imbalance, undiagnosed thyroid"},{"startTime":616.58,"endTime":619.58,"body":"conditions, even a lack of sleep."},{"startTime":619.58,"endTime":625.419,"body":"I'd say, yes, you need to have a goal, some clarity, but I don't think that that particular"},{"startTime":625.419,"endTime":630.82,"body":"goal needs to be always completely health-connected in the traditional sense of the world."},{"startTime":630.82,"endTime":633.179,"body":"Okay, so that's helpful."},{"startTime":633.179,"endTime":639.58,"body":"One doesn't necessarily need to think specifically, I want to lose, I don't know, 10 kilos in"},{"startTime":639.58,"endTime":643.059,"body":"weight or I want to run a marathon in a particular time."},{"startTime":643.059,"endTime":650.34,"body":"It can be a general goal to sort of improve one's lot, not just from a health perspective,"},{"startTime":650.34,"endTime":652.859,"body":"from a general life perspective."},{"startTime":652.859,"endTime":662.82,"body":"Okay, so someone is considering making some lifestyle changes and we've established that"},{"startTime":662.859,"endTime":665.58,"body":"specific goals aren't necessary."},{"startTime":665.58,"endTime":673.219,"body":"Are there other factors that someone needs to bring into the equation before they start"},{"startTime":673.219,"endTime":676.5,"body":"thinking about what changes they might make?"},{"startTime":676.5,"endTime":682.299,"body":"So I suppose I've got in mind age, gender, ethnicity, that kind of thing."},{"startTime":682.299,"endTime":683.5,"body":"Yeah, yeah, yeah, yeah."},{"startTime":683.5,"endTime":684.94,"body":"I mean, that's perfect."},{"startTime":684.94,"endTime":689.58,"body":"Yeah, I mean, you really have to identify and acknowledge where you're coming from,"},{"startTime":690.179,"endTime":695.059,"body":"what's your starting point, really honestly and rigorously."},{"startTime":695.059,"endTime":701.02,"body":"So that might be your current level of health, and I mean that broadly, mental, physical,"},{"startTime":701.02,"endTime":705.179,"body":"but also socially and spiritually, where are you at in life?"},{"startTime":705.179,"endTime":709.82,"body":"But yeah, not just looking at whether you're overweight or underweight or a couch potato."},{"startTime":709.82,"endTime":715.14,"body":"Those are important aspects, but do you get a lot of colds, do you get flu every winter,"},{"startTime":715.14,"endTime":717.78,"body":"do you have bad skin or stomach problems?"},{"startTime":717.78,"endTime":721.02,"body":"How much time do you take off work because you're not up for it?"},{"startTime":721.02,"endTime":725.38,"body":"Ill health has been normalized these days, but it's really not normal to miss work once"},{"startTime":725.38,"endTime":729.299,"body":"a month or a week every winter, or you crash every day at four."},{"startTime":729.299,"endTime":733.34,"body":"So identify where you're coming from, but like you said, actually, you should also think"},{"startTime":733.34,"endTime":737.9,"body":"about your strengths, your background, any cultural leanings."},{"startTime":737.9,"endTime":739.9,"body":"There's many different ways to improve your health."},{"startTime":739.9,"endTime":743.46,"body":"So many places to start, so many modalities to try."},{"startTime":743.46,"endTime":748.7,"body":"It's definitely not a crash diet or dragging yourself out of bed at 5 a.m. to pump iron"},{"startTime":748.7,"endTime":751.26,"body":"every day if that's not your thing."},{"startTime":751.26,"endTime":757.02,"body":"You need to start really small with something that feels like a reward, a positive, an improvement,"},{"startTime":757.02,"endTime":758.02,"body":"not a chore."},{"startTime":758.02,"endTime":762.419,"body":"And yeah, so your background, your agenda, your cultural leanings, all of that is going"},{"startTime":762.419,"endTime":766.219,"body":"to be important to something that's going to be the best place for you to start."},{"startTime":766.219,"endTime":773.38,"body":"All right, so let's start with someone who maybe doesn't have a very specific goal, but"},{"startTime":773.38,"endTime":780.979,"body":"they've started January with a feeling of, I want to eat a bit more healthily, I want"},{"startTime":780.979,"endTime":787.58,"body":"to feel a bit more healthy, I want to have more stamina, I don't want to feel like I'm,"},{"startTime":787.58,"endTime":791.58,"body":"I don't know, struggling to get upstairs, or I've got this big hill which I walk up"},{"startTime":791.58,"endTime":794.46,"body":"every day and I'm always, or maybe not every day, that's maybe that's the problem, and"},{"startTime":794.46,"endTime":795.859,"body":"I'm always puffing and panting."},{"startTime":795.859,"endTime":798.5,"body":"Where does someone even begin?"},{"startTime":798.5,"endTime":805.78,"body":"I mean, there's so many possible different interventions, if you like, or changes that"},{"startTime":805.78,"endTime":806.78,"body":"someone could make."},{"startTime":806.78,"endTime":813.14,"body":"So where does someone even start before thinking, all right, I'm going to start here?"},{"startTime":813.14,"endTime":816.539,"body":"Or does it even matter where they start?"},{"startTime":816.539,"endTime":817.539,"body":"In some ways, it doesn't."},{"startTime":817.539,"endTime":819.539,"body":"I mean, I just say, you know, do something."},{"startTime":819.539,"endTime":823.539,"body":"But yeah, I mean, it helps to think through, you know, what else is going on in my life?"},{"startTime":823.539,"endTime":825.299,"body":"Because, you know, healthy, it's very broad."},{"startTime":825.299,"endTime":829.94,"body":"You know, I mentioned human flourishing, and I talk about four dimensions, and I think"},{"startTime":829.94,"endTime":834.5,"body":"it's possibly helpful to sort of see, you know, which of these dimensions might also"},{"startTime":834.5,"endTime":835.979,"body":"be part of my issue."},{"startTime":835.979,"endTime":840.38,"body":"So, you know, one dimension is definitely your physical health or biological health,"},{"startTime":840.38,"endTime":845.14,"body":"we might say, your metabolic health, your immune system, are you getting a lot of colds,"},{"startTime":845.14,"endTime":850.14,"body":"your musculoskeletal integrity, you've got aches and pains, your nutrient and molecular"},{"startTime":850.14,"endTime":852.739,"body":"balance, you know, what are you eating?"},{"startTime":853.02,"endTime":857.78,"body":"The second dimension is more about, you know, psychological, emotional health, mental health."},{"startTime":857.78,"endTime":861.179,"body":"But that, you know, that's pretty broad, it includes, you know, your temperament, are"},{"startTime":861.179,"endTime":862.619,"body":"you an anxious person?"},{"startTime":862.619,"endTime":867.099,"body":"You know, what, you know, do you have problems with resilience and your coping skills?"},{"startTime":867.099,"endTime":868.659,"body":"Your attitude, how's your attitude every day?"},{"startTime":868.659,"endTime":871.179,"body":"Are you an optimist or a pessimist?"},{"startTime":871.179,"endTime":873.619,"body":"You know, what's your general outlook on life?"},{"startTime":873.619,"endTime":877.099,"body":"And then the third dimension might be, you know, social health, is this an issue for"},{"startTime":877.099,"endTime":878.099,"body":"you?"},{"startTime":878.099,"endTime":881.619,"body":"You know, have you got, you know, have you got good connections at work, you know, good"},{"startTime":881.619,"endTime":882.619,"body":"relationships?"},{"startTime":882.619,"endTime":885.7,"body":"And then if you're doing any kind of schooling, you know, those kinds of relationships, but"},{"startTime":885.7,"endTime":889.299,"body":"in your family, you know, do you, you know, are you estranged from all your family, you"},{"startTime":889.299,"endTime":891.7,"body":"know, and do you have relationships in the community?"},{"startTime":891.7,"endTime":896.659,"body":"You know, there's so much science confirming how important social connections and relationships"},{"startTime":896.659,"endTime":898.979,"body":"are to your overall health and well-being."},{"startTime":898.979,"endTime":901.099,"body":"So you know, that, that might be a place to start."},{"startTime":901.099,"endTime":903.5,"body":"But then the fourth dimension, I call it the spirit."},{"startTime":903.453,"endTime":908.493,"body":"spiritual health. So that's really your purpose, your belief in something bigger than yourself,"},{"startTime":908.493,"endTime":914.813,"body":"your reason for being. If we're not living our purpose, it can manifest itself in all sorts of"},{"startTime":914.813,"endTime":920.252,"body":"frustrations but also physical and mental health issues. So coming back specifically to diet and"},{"startTime":920.252,"endTime":925.853,"body":"lifestyle, I haven't met anyone, including myself even now, who didn't need to improve something"},{"startTime":925.853,"endTime":932.172,"body":"about their diet and lifestyle and that ended up actually helping them in those other areas of"},{"startTime":932.172,"endTime":936.973,"body":"human flourishing as well. And so it helps them figure out what they might need to address at the"},{"startTime":936.973,"endTime":942.892,"body":"same time. So then maybe you decide what's your biggest weakness. Are you living on fast food,"},{"startTime":942.892,"endTime":948.973,"body":"for example? Or what of those aspects ties in with other aspects you need to make a positive change"},{"startTime":948.973,"endTime":953.453,"body":"in your life? So if you're feeling lonely, for example, maybe a little isolated, then maybe a"},{"startTime":953.453,"endTime":959.533,"body":"cooking class is for you to get with some other people or join a hiking group, perhaps. I think"},{"startTime":959.533,"endTime":964.653,"body":"if we're really taking a step back, the very first step, I would say, is probably to get quiet"},{"startTime":964.653,"endTime":970.972,"body":"with yourself, away from technology and just think. I love the concept of away days."},{"startTime":971.692,"endTime":976.173,"body":"I think it came from the UK when I first heard about it, but I don't mean the work variety,"},{"startTime":976.173,"endTime":980.493,"body":"all those are really good, to where a group of work colleagues get away from the office,"},{"startTime":980.493,"endTime":986.332,"body":"maybe to an outdoor area to plan and reassess goals and priorities and things,"},{"startTime":986.332,"endTime":992.652,"body":"but do it as an individual. I try to do it once a year. Take pen and paper or a journal,"},{"startTime":992.652,"endTime":997.453,"body":"something like that. I recommend doing it in nature. That will really get your creative juices"},{"startTime":997.453,"endTime":1002.332,"body":"flowing. Plenty of science is out there on the benefits of being in nature for physical and"},{"startTime":1002.332,"endTime":1009.292,"body":"mental health reasons, but also for creativity. So take a few days or weeks before planning it."},{"startTime":1009.292,"endTime":1013.533,"body":"If you've got kids, get them picked up from school by somebody else, get a whole week away,"},{"startTime":1013.533,"endTime":1018.253,"body":"sorry, a whole day away, and then think of some categories that you're going to cover."},{"startTime":1018.253,"endTime":1026.893,"body":"So work life, career, social life, family, just general priorities, health, eating, diet,"},{"startTime":1026.893,"endTime":1032.652,"body":"fitness, community, whatever you brainstorm in the days leading up to it, jot that all down,"},{"startTime":1032.652,"endTime":1038.333,"body":"and then go away for your day and spend an hour on each category, just thinking through,"},{"startTime":1038.333,"endTime":1043.453,"body":"digging really deep. As you get going on one thing further down, the day, to start with,"},{"startTime":1043.453,"endTime":1047.212,"body":"this might be a little bit awkward if you've never done it before, but as the day goes on,"},{"startTime":1047.212,"endTime":1051.372,"body":"you start thinking about one thing, you go, oh, yeah, now I've got an idea for something else,"},{"startTime":1051.372,"endTime":1057.693,"body":"and so jump back. I had a journal, and I'll have a page for each category, and so then I might jump"},{"startTime":1057.693,"endTime":1063.852,"body":"back to different categories to jot things down. So you'd be amazed. If you let your mind wander"},{"startTime":1063.852,"endTime":1069.932,"body":"and get really quiet with yourself, the ideas will come, and you might make some decisions that"},{"startTime":1069.932,"endTime":1074.012,"body":"day. That would certainly be helpful if you go home with some decisions, but don't worry about"},{"startTime":1074.012,"endTime":1079.693,"body":"it if you don't. You might have jotted down ideas that you need to go and explore or research. You"},{"startTime":1079.693,"endTime":1084.572,"body":"might think, oh, I think it'd be great to join a hiking group or any of those in my area."},{"startTime":1084.572,"endTime":1089.773,"body":"So just jot down ideas and come to the end of the day, but I think that will be the really first"},{"startTime":1089.773,"endTime":1094.492,"body":"step is don't talk to anybody else. Just get with yourselves because the ideas are usually"},{"startTime":1094.492,"endTime":1101.053,"body":"inside ourselves. This is absolutely fascinating, and I love this idea. It's almost like you're"},{"startTime":1101.053,"endTime":1108.492,"body":"conducting your own personal audit of almost everything. So you've got the four areas you"},{"startTime":1108.492,"endTime":1112.813,"body":"mentioned, which I'm sure could then be broken down into different areas, but it's almost like"},{"startTime":1112.813,"endTime":1120.012,"body":"taking the time and space to visit all sorts of different areas of your life, not those which"},{"startTime":1120.012,"endTime":1127.292,"body":"you'd necessarily immediately think to be health-related, but all relationships, exercise,"},{"startTime":1128.333,"endTime":1136.492,"body":"wealth, happiness, purpose, all of that, and just, yeah, taking some time to take stock and build up"},{"startTime":1136.492,"endTime":1141.372,"body":"that picture of you. Yeah, yeah. I mean, not to take away from having a coach like you. I mean,"},{"startTime":1141.372,"endTime":1146.012,"body":"that's fantastic. You put those ideas, but I think probably even in your coaching, you'll say,"},{"startTime":1146.012,"endTime":1150.012,"body":"you know, you're just there to sort of help people find what's inside themselves and what"},{"startTime":1150.012,"endTime":1156.012,"body":"direction they want to go inside themselves. Completely, yeah, and certainly aspects of that"},{"startTime":1156.012,"endTime":1162.972,"body":"I will look at in the coaching that I do, albeit it tends to be focused on work and careers,"},{"startTime":1162.972,"endTime":1168.972,"body":"and perhaps this is giving me pause for whether I should start looking at things a bit more"},{"startTime":1169.692,"endTime":1175.773,"body":"holistically, and if my clients are game for it, encourage them to look a bit more holistically at"},{"startTime":1175.773,"endTime":1182.893,"body":"lots of other things as well. All right, someone has been through this exercise, and"},{"startTime":1184.732,"endTime":1192.732,"body":"as you said, there's always improvements that someone can make. I suppose one of the questions"},{"startTime":1192.732,"endTime":1201.852,"body":"that someone is going to have is figuring out what those improvements could be. So,"},{"startTime":1201.852,"endTime":1210.732,"body":"when it comes to diet, for example, what are some of the things that do constitute an improvement?"},{"startTime":1210.732,"endTime":1219.532,"body":"So, there might be, I don't know, received wisdoms, so more fruit and veg, less red meat,"},{"startTime":1220.412,"endTime":1226.012,"body":"less carbohydrates, that kind of thing, but then you get into the, oh, more red wine is good for"},{"startTime":1226.012,"endTime":1229.933,"body":"you. Oh, actually, more red wine is not good for you. Oh, a bit of coffee is good for you. A bit"},{"startTime":1229.933,"endTime":1236.093,"body":"of coffee isn't good for you, and you're this poor person who's kind of standing in the middle being"},{"startTime":1236.093,"endTime":1244.012,"body":"bombarded. So, I mean, with your background of sort of data and, you know, making data-driven"},{"startTime":1244.012,"endTime":1249.613,"body":"decisions, how can someone who doesn't have that background make a data-driven decision on what"},{"startTime":1249.613,"endTime":1255.132,"body":"they do, especially if they don't necessarily know what questions to ask? Yeah, well, yeah, I mean,"},{"startTime":1255.132,"endTime":1260.412,"body":"I do love data, but I think we sometimes get too hung up in the data, right? You can have an annual"},{"startTime":1260.412,"endTime":1264.093,"body":"physical and take some blood tests, but there's plenty of poor health that doesn't show up in"},{"startTime":1264.093,"endTime":1270.333,"body":"standard blood tests. So, I think the important thing is just to take a step from all that soul"},{"startTime":1270.333,"endTime":1275.292,"body":"searching. As I said, your intuition should ignite. You know, we all have intuition. We've"},{"startTime":1275.292,"endTime":1280.812,"body":"just been taught to ignore it or it gets drowned out by media messages or technology or what our"},{"startTime":1280.812,"endTime":1284.893,"body":"friends are telling us. You know, we know intuitively if we're spending all day at a desk,"},{"startTime":1284.893,"endTime":1289.933,"body":"it's probably not good for us. We know a large part of, you know, when we're not eating well,"},{"startTime":1289.933,"endTime":1293.692,"body":"if we start to look at labels and see lots of ingredients we can't pronounce or, you know,"},{"startTime":1293.692,"endTime":1299.292,"body":"we just know they didn't grow on a farm, you know, I think we don't want to ask the questions about"},{"startTime":1299.292,"endTime":1303.933,"body":"how badly these things affect us over the long term or how our mental health problems may be"},{"startTime":1303.933,"endTime":1309.292,"body":"related to what we're eating or not eating or how much we move or sleep. So, I don't think it's a"},{"startTime":1309.292,"endTime":1315.292,"body":"lack of questions necessarily that's the problem, but I do think that there's a problem of information"},{"startTime":1315.292,"endTime":1318.972,"body":"overload, like you say. There's just so much conflicting information out there, you know,"},{"startTime":1318.972,"endTime":1323.373,"body":"and it leads us to throw up our hands and say, well, no one really knows anything, you know."},{"startTime":1323.373,"endTime":1327.053,"body":"So, you have to be a little bit of a critical thinker to sort through some of the hype and"},{"startTime":1327.053,"endTime":1331.453,"body":"the marketing messages. There's a lot of companies out there, you know, they start to make a big"},{"startTime":1331.453,"endTime":1336.252,"body":"profit on what it is that they're selling. So, you know, and that includes conventional healthcare,"},{"startTime":1336.252,"endTime":1339.532,"body":"by the way, and big pharma, which are the most profitable industries in the world."},{"startTime":1339.532,"endTime":1343.773,"body":"But, you know, but I wouldn't get too hung up on it. And again, I would say look inside you"},{"startTime":1344.333,"endTime":1347.773,"body":"and I think you would know where to start. I really do."},{"startTime":1348.653,"endTime":1356.012,"body":"Okay. So, someone decides to change something, we'll leave aside what that something is."},{"startTime":1357.132,"endTime":1364.493,"body":"How do you figure out whether or not that something is working? Maybe this comes back to the"},{"startTime":1365.213,"endTime":1371.053,"body":"audit we were talking about. I suppose there's a question of how you figure out what your baseline"},{"startTime":1371.053,"endTime":1374.012,"body":"is and then how you figure out whether you've improved against that baseline."},{"startTime":1374.572,"endTime":1378.812,"body":"Well, yeah. I mean, in a business sense, we talk about you, you can't manage anything that's not"},{"startTime":1378.812,"endTime":1383.613,"body":"measured, right? So, you do need to track your progress, if only to give you that boost that"},{"startTime":1383.613,"endTime":1388.412,"body":"something's improved, it gives you the encouragement to continue. But many changes,"},{"startTime":1388.412,"endTime":1393.692,"body":"especially to diet and lifestyle, they take a while to show a clear benefit. You know,"},{"startTime":1393.692,"endTime":1399.053,"body":"it's very difficult to prove a negative. I didn't get sick because, you know, I'm not a huge fan of"},{"startTime":1399.373,"endTime":1404.252,"body":"the personal measurement devices, but they definitely have their place. If you're that way"},{"startTime":1404.252,"endTime":1409.292,"body":"inclined, you know, that's one of those background, you know, cultural leading aspects, you know,"},{"startTime":1409.292,"endTime":1413.852,"body":"we talked about earlier, if you're really techie and into tracking devices, then, you know, by all"},{"startTime":1413.852,"endTime":1418.093,"body":"means, you know, go for it. I work with a lot of startup companies that are bringing excellent"},{"startTime":1418.093,"endTime":1423.453,"body":"health solutions to market, particularly in the employee benefit space. I tested one out recently,"},{"startTime":1423.453,"endTime":1427.213,"body":"they're called Cygnos, and they help with metabolic health. If you're diabetic,"},{"startTime":1427.213,"endTime":1431.773,"body":"or pre-diabetic, or even if you have no symptoms, you just want to improve your metabolic health,"},{"startTime":1431.773,"endTime":1437.612,"body":"you know, I have no issues. But you actually wear a continuous glucose monitor, and then it's paired"},{"startTime":1437.612,"endTime":1441.773,"body":"with an app on your phone. And it's, you know, it's really engaging, you track different things,"},{"startTime":1441.773,"endTime":1444.572,"body":"and they make it as easy as possible to track things, even, you know, what supplements you're"},{"startTime":1444.572,"endTime":1450.252,"body":"taking, and how much water you're drinking, things like that. And the objective is to reduce your"},{"startTime":1450.252,"endTime":1454.172,"body":"glucose spikes, because really, you know, diabetics, it's all about the spikes, it's not"},{"startTime":1454.413,"endTime":1459.932,"body":"necessarily the absolute level of glucose. So, it's almost like a game, gamification, you're"},{"startTime":1459.932,"endTime":1465.052,"body":"trying to reduce those spikes, you need to go for a walk after eating or whatever. So, you know,"},{"startTime":1465.052,"endTime":1470.172,"body":"something like this can reverse diabetes with no medication. But you're essentially measuring"},{"startTime":1470.172,"endTime":1476.172,"body":"yourself constantly, you do the program for three to six months, but you use it to form new habits."},{"startTime":1476.172,"endTime":1482.172,"body":"So, you know, people use their Apple Watch to track their steps or their quality of sleep,"},{"startTime":1482.333,"endTime":1486.093,"body":"and as I've said, I'm not a huge fan of those tracking, you know, I try and stay away from"},{"startTime":1486.093,"endTime":1490.973,"body":"electronics. But I think it is useful to track things for short periods, depending on what you're"},{"startTime":1490.973,"endTime":1495.533,"body":"trying to improve, like, you know, like bathroom habits, if I can even say that, you know, you've"},{"startTime":1495.533,"endTime":1498.812,"body":"got to be going every day, you've got to get those toxins out of your body. So, you know,"},{"startTime":1498.812,"endTime":1503.213,"body":"that could be something that's easy to track, you could, you could assess your energy levels,"},{"startTime":1503.213,"endTime":1508.252,"body":"your clearness of thought, your mental outlook, you know, really anything that you're hoping to"},{"startTime":1508.333,"endTime":1513.372,"body":"improve. If you've been getting lots of coughs and colds and things, and you want to boost your"},{"startTime":1513.372,"endTime":1517.533,"body":"immune system, you know, that's a bit of a longer play, you might need to wait till spring"},{"startTime":1517.533,"endTime":1522.172,"body":"to then look back and say, oh, you know, I didn't get sick this winter, you know, maybe have achy"},{"startTime":1522.172,"endTime":1526.893,"body":"knees, and that's something you heard that drinking more water and hiking three times a week is"},{"startTime":1526.893,"endTime":1530.973,"body":"going to help your knees, but you don't want to assess that after the first week. Because, you"},{"startTime":1530.973,"endTime":1534.492,"body":"know, especially if you overdo it on day one, and you go hiking, your knees might hurt a little bit"},{"startTime":1535.052,"endTime":1540.252,"body":"worse that first week. But you know, so take a bit of time to take a month or so to look back. So"},{"startTime":1540.252,"endTime":1544.333,"body":"yeah, it's kind of a bit of a range. And again, it comes down to you as an individual, what you're"},{"startTime":1544.333,"endTime":1549.612,"body":"going to be comfortable with, am I really into tracking and monitoring something on my phone or"},{"startTime":1549.612,"endTime":1554.812,"body":"my electronics? Or is it more of a longer play? And if it's a longer play, which is probably better,"},{"startTime":1554.812,"endTime":1560.012,"body":"it's better to do that sort of, I don't even want to call it tracking, but just kind of monitoring"},{"startTime":1560.733,"endTime":1567.612,"body":"on a bit of a longer basis. Yeah. And there are some cases where you will notice differences,"},{"startTime":1567.612,"endTime":1573.612,"body":"I mean, especially if, say, you are training for a marathon, then you probably will notice that the,"},{"startTime":1573.612,"endTime":1577.453,"body":"you know, for the first time, three miles might be really, really difficult, but then"},{"startTime":1577.453,"endTime":1584.653,"body":"three miles is really easy. And then after that, you know, it's the longer distances become easier."},{"startTime":1584.653,"endTime":1591.533,"body":"If your goal is, you know, let's say like me, I'm in my, I'm going to charitably say mid-40s,"},{"startTime":1591.533,"endTime":1600.733,"body":"I'm starting to think, well, how can I make sure that, or what can I do now to try and make sure"},{"startTime":1600.733,"endTime":1604.492,"body":"that I don't suffer problems later in life? But then that's one of those proving negatives,"},{"startTime":1604.492,"endTime":1610.333,"body":"isn't it? That it's very difficult to figure out that it's working."},{"startTime":1611.052,"endTime":1615.453,"body":"Yeah. I think that's why it's so hard, right? It's because it's so difficult to prove a negative,"},{"startTime":1615.453,"endTime":1620.093,"body":"so you can't say, oh, you know, well, I didn't get, you know, bronchitis, or I didn't get cancer"},{"startTime":1620.093,"endTime":1626.012,"body":"when I was 55 because of the decisions I made when I was 45. It's really difficult to look"},{"startTime":1626.012,"endTime":1630.093,"body":"back and say that. So I think that's what makes it so difficult to make health changes."},{"startTime":1631.213,"endTime":1639.612,"body":"And what about the idea of things plateauing? So a change, you know, maybe it's an exercise regime,"},{"startTime":1640.653,"endTime":1646.812,"body":"can sometimes have really quite quick effects. So, you know, within a week you might notice,"},{"startTime":1646.812,"endTime":1651.853,"body":"I don't know, an increase of muscle mass or something like that. But then over time,"},{"startTime":1652.893,"endTime":1658.492,"body":"you're kind of putting in the same input, but not getting a similar change in output. I don't know"},{"startTime":1658.492,"endTime":1662.812,"body":"if I've expressed that particularly well, but anyway, I mean, is that a thing that you kind of"},{"startTime":1662.812,"endTime":1669.773,"body":"need to switch things up? Well, yeah, I mean, the plateau analogy tends to be used in the workout"},{"startTime":1669.773,"endTime":1673.132,"body":"field where you're advised to change it up regularly so that you're always challenging"},{"startTime":1673.132,"endTime":1679.932,"body":"your body. But, you know, I think with a broader health or my human flourishing preference,"},{"startTime":1679.932,"endTime":1684.572,"body":"the mindset should just be simply to be constantly improving. You know, we don't want to get"},{"startTime":1684.572,"endTime":1689.533,"body":"complacent with any aspects of our life. I don't want to say we get lazy, but we're built for"},{"startTime":1689.533,"endTime":1695.293,"body":"purpose. And with the constant bombarding of toxins in our life, and I use that term very"},{"startTime":1695.293,"endTime":1700.333,"body":"broadly to include things like stress, but also chemicals, electromagnetic frequencies from"},{"startTime":1700.333,"endTime":1706.572,"body":"technology, we always need to be striving to take it to the next level. You know, even for me, I'm"},{"startTime":1706.572,"endTime":1712.893,"body":"in my mid-50s and I've been on my health journey for, you know, 15 years. I'm still constantly"},{"startTime":1712.893,"endTime":1717.853,"body":"looking for ways to improve and add new habits. You know, my level of flourishing is actually"},{"startTime":1717.853,"endTime":1722.413,"body":"very high. I've got no discernible health issues. I've got plenty of energy and sharpness. I take"},{"startTime":1722.413,"endTime":1727.612,"body":"no medications of any kind. You know, I happen to use essential oils and quite a lot of supplements"},{"startTime":1727.612,"endTime":1733.453,"body":"and they meet all my needs. But, you know, I'm always, always working to improve what I'm eating,"},{"startTime":1733.453,"endTime":1739.132,"body":"how I'm moving, how often I get out in the sun and in nature. So I wouldn't focus on the plateau"},{"startTime":1739.132,"endTime":1747.773,"body":"necessarily, but strive for constant improvement. So we talked earlier about just starting somewhere,"},{"startTime":1747.773,"endTime":1755.612,"body":"starting with something. And conscious as I am that there is often a lot of conflicting"},{"startTime":1755.612,"endTime":1762.413,"body":"information, what are some of the, I don't know if it even exists, universal truths,"},{"startTime":1762.413,"endTime":1769.052,"body":"something that the vast majority of people in the sort of the health fields agree"},{"startTime":1770.012,"endTime":1773.773,"body":"is probably going to be a good thing to start with or a good thing to do?"},{"startTime":1774.333,"endTime":1778.973,"body":"Yeah, well, yeah, I'm not sure we can say there's full consensus about, you know,"},{"startTime":1778.973,"endTime":1784.012,"body":"throughout the whole scientific community for various reasons. But I do think, as you say,"},{"startTime":1784.012,"endTime":1788.812,"body":"I think there are some universal truths, I think that will benefit everyone. I think most people"},{"startTime":1788.812,"endTime":1793.293,"body":"are going to know most of these, but you are what you eat. You know, it's not just a cute saying,"},{"startTime":1793.293,"endTime":1798.413,"body":"you know, improving what and how you eat is the number one change you can make to improve your"},{"startTime":1798.413,"endTime":1801.773,"body":"physical and mental health. You just can't get around that. You know, you can try and say,"},{"startTime":1801.932,"endTime":1805.052,"body":"you know, you can try and say, oh, well, if I do this, if I go to the gym every day,"},{"startTime":1805.052,"endTime":1806.893,"body":"I can eat what I want. I don't"},{"startTime":1806.906,"endTime":1810.466,"body":"Look at how much you work out or some of those other things you do."},{"startTime":1810.466,"endTime":1814.866,"body":"If you don't improve the way you're eating, if you don't fix the food, you're not going"},{"startTime":1814.866,"endTime":1816.226,"body":"to improve your health overall."},{"startTime":1816.226,"endTime":1820.266,"body":"You might look really pretty and have really nice muscles, but food is probably number"},{"startTime":1820.266,"endTime":1821.266,"body":"one."},{"startTime":1821.266,"endTime":1822.606,"body":"You need to move your body every day."},{"startTime":1822.606,"endTime":1823.606,"body":"That's absolutely universal."},{"startTime":1823.606,"endTime":1828.465,"body":"And again, it's not just to look pretty and have all the nice muscles, but deeper."},{"startTime":1828.465,"endTime":1832.446,"body":"Your lymphatic system doesn't have a pump like your blood system does."},{"startTime":1832.446,"endTime":1834.506,"body":"Your heart is pumping blood around your body."},{"startTime":1834.506,"endTime":1840.886,"body":"Your lymphatic system only works with movement, just getting up and down the stairs is moving"},{"startTime":1840.886,"endTime":1842.525,"body":"your lymphatic system."},{"startTime":1842.525,"endTime":1848.966,"body":"But it's a very important part of your immune system, but also your detoxification system."},{"startTime":1848.966,"endTime":1854.525,"body":"So if your lymph is stagnant in your body, you are just going to have a lot of ill health."},{"startTime":1854.525,"endTime":1858.406,"body":"And the best cure for pain, by the way, is movement."},{"startTime":1858.406,"endTime":1861.845,"body":"Older people perhaps, maybe some of your listeners are maybe younger, maybe you're not ideal"},{"startTime":1861.845,"endTime":1865.146,"body":"with a lot of older people and they're like, oh, I can't go for a walk, I can't go for"},{"startTime":1865.146,"endTime":1866.586,"body":"a hike because my knees hurt."},{"startTime":1866.586,"endTime":1869.066,"body":"The best cure is movement, hands down."},{"startTime":1869.066,"endTime":1870.906,"body":"I think everybody would agree on that."},{"startTime":1870.906,"endTime":1872.126,"body":"Another one is sleep."},{"startTime":1872.126,"endTime":1873.946,"body":"Sleep is absolutely critical."},{"startTime":1873.946,"endTime":1878.865,"body":"You need to move away from the badge of honor, especially in the corporate world, oh, I can"},{"startTime":1878.865,"endTime":1880.245,"body":"survive on six hours sleep."},{"startTime":1880.245,"endTime":1881.406,"body":"That's all I need."},{"startTime":1881.406,"endTime":1885.626,"body":"It's not true and the consequences are severe."},{"startTime":1885.626,"endTime":1890.505,"body":"Even one hour less than you should, whether it's seven or eight hours, everybody's a little"},{"startTime":1890.505,"endTime":1891.505,"body":"bit different."},{"startTime":1892.166,"endTime":1895.645,"body":"But I would say constantly getting less than seven hours a night is going to impact your"},{"startTime":1895.645,"endTime":1896.645,"body":"health."},{"startTime":1896.645,"endTime":1897.886,"body":"I think everybody would agree on that."},{"startTime":1897.886,"endTime":1902.486,"body":"If you look at the science of sleep, it's very, very clear what is going on when you"},{"startTime":1902.486,"endTime":1903.486,"body":"sleep."},{"startTime":1903.486,"endTime":1904.486,"body":"It's not just an inconvenience."},{"startTime":1904.486,"endTime":1907.846,"body":"There's so much going on in your body when you sleep and your brain is going to be the"},{"startTime":1907.846,"endTime":1909.245,"body":"first thing to suffer."},{"startTime":1909.245,"endTime":1912.766,"body":"So I think everybody would agree that sleep is absolutely critical."},{"startTime":1912.766,"endTime":1916.166,"body":"And then human beings need other humans for good health."},{"startTime":1916.166,"endTime":1918.925,"body":"The science goes back decades on this."},{"startTime":1918.925,"endTime":1922.825,"body":"One good book your listeners might like is a very old book."},{"startTime":1922.825,"endTime":1925.026,"body":"It's called Bowling Alone by Robert Putnam."},{"startTime":1925.026,"endTime":1928.706,"body":"It's I think even decades old, but it's a great book."},{"startTime":1928.706,"endTime":1930.306,"body":"We're not talking about on screens."},{"startTime":1930.306,"endTime":1935.185,"body":"He's updated it actually for modern times as a new chapter, but I don't mean on screens."},{"startTime":1935.185,"endTime":1940.426,"body":"It's clearly been shown that's detrimental and the benefits are only fully in person."},{"startTime":1940.426,"endTime":1941.986,"body":"You need other human beings."},{"startTime":1941.986,"endTime":1943.066,"body":"You also need nature."},{"startTime":1943.066,"endTime":1944.906,"body":"You need to be out in nature."},{"startTime":1944.906,"endTime":1946.266,"body":"I'm a faith-based person."},{"startTime":1946.266,"endTime":1948.706,"body":"I believe it was designed this way."},{"startTime":1949.486,"endTime":1951.206,"body":"We need to be in nature and it boosts good health."},{"startTime":1951.206,"endTime":1954.965,"body":"Again, the science on this goes back decades, but it's seemingly been forgotten."},{"startTime":1954.965,"endTime":1958.646,"body":"We're all living in our concrete jungles these days."},{"startTime":1958.646,"endTime":1964.926,"body":"Another good book is Last Child in the Woods by Richard Louvre, but it's not rocket science."},{"startTime":1964.926,"endTime":1965.926,"body":"None of this is rocket science."},{"startTime":1965.926,"endTime":1971.325,"body":"As I say, I'm sure most listeners would know most of this, but I think people quickly forget"},{"startTime":1971.325,"endTime":1972.325,"body":"these things."},{"startTime":1972.325,"endTime":1977.805,"body":"They've got a problem, whether it's physical or a mental health issue or even categorized"},{"startTime":1977.906,"endTime":1980.305,"body":"as a work problem."},{"startTime":1980.305,"endTime":1984.866,"body":"These aren't the first things people look at and they should be, as you say, the universal"},{"startTime":1984.866,"endTime":1985.866,"body":"truths."},{"startTime":1985.866,"endTime":1986.866,"body":"That's great."},{"startTime":1986.866,"endTime":1991.465,"body":"In particular, I was nodding along as you were saying those going, yeah, and sleep."},{"startTime":1991.465,"endTime":1992.585,"body":"I've got an interview about that."},{"startTime":1992.585,"endTime":1996.906,"body":"I've heard other podcasts where they've talked about the need for social interaction and"},{"startTime":1996.906,"endTime":2002.465,"body":"that kind of thing and just how effective or what an effect that can have on your health."},{"startTime":2002.525,"endTime":2010.045,"body":"I think it's quite reassuring for people to hear those sorts of, oh, yeah, yeah, yeah,"},{"startTime":2010.045,"endTime":2011.045,"body":"that makes sense."},{"startTime":2011.045,"endTime":2014.045,"body":"Yeah, but then they pass it off."},{"startTime":2014.045,"endTime":2015.045,"body":"Oh, yeah, yeah, I know that."},{"startTime":2015.045,"endTime":2016.045,"body":"I know that."},{"startTime":2016.045,"endTime":2017.045,"body":"That's nothing new."},{"startTime":2017.045,"endTime":2019.245,"body":"But then they don't do something about it."},{"startTime":2019.245,"endTime":2020.245,"body":"That is true."},{"startTime":2020.245,"endTime":2021.805,"body":"That is also true."},{"startTime":2021.805,"endTime":2027.846,"body":"You mentioned earlier in this conversation critical thinking and I don't want to get"},{"startTime":2027.846,"endTime":2037.986,"body":"too into the weeds, but, you know, say you are on Twitter or, you know, your conversations"},{"startTime":2037.986,"endTime":2046.825,"body":"with friends or whatever, and someone talks about something as being, oh, you know, that's"},{"startTime":2046.825,"endTime":2048.745,"body":"no good for you."},{"startTime":2048.745,"endTime":2052.626,"body":"I'm sure there's all sorts of examples that can come to mind."},{"startTime":2052.626,"endTime":2056.465,"body":"But people will say, oh, no, you really want to avoid this or you should have more of this"},{"startTime":2056.566,"endTime":2061.805,"body":"or no, no, no, that's wrong without diving into the weeds."},{"startTime":2061.805,"endTime":2066.046,"body":"And for someone who hasn't got a five year medical degree and looked at all sorts of,"},{"startTime":2066.046,"endTime":2071.765,"body":"you know, body systems and that kind of thing, what are some of the things that someone can"},{"startTime":2071.765,"endTime":2077.606,"body":"do to apply that little bit of critical thinking to what they've heard and come up with some"},{"startTime":2077.606,"endTime":2085.805,"body":"kind of assessment by themselves as to whether this is something that's, I don't know, worth"},{"startTime":2085.946,"endTime":2087.946,"body":"taking account of or not?"},{"startTime":2087.946,"endTime":2092.666,"body":"Well, I think one would be follow the money, you know, a little bit, you know, what is"},{"startTime":2092.666,"endTime":2093.666,"body":"it they're selling?"},{"startTime":2093.666,"endTime":2098.346,"body":"I mean, I talk a lot about I have concerns with conventional health care and in my book"},{"startTime":2098.346,"endTime":2102.865,"body":"I go into a little bit of the history of it and you kind of see where this industry came"},{"startTime":2102.865,"endTime":2108.126,"body":"from and it's the most profitable industry in the world by magnitudes."},{"startTime":2108.126,"endTime":2112.305,"body":"You know, big pharma, the profitability is something like 75%."},{"startTime":2112.305,"endTime":2117.166,"body":"I mean, that is, you know, if you compare that to other industries, you know, 30% is"},{"startTime":2117.166,"endTime":2118.166,"body":"a lot of profit."},{"startTime":2118.166,"endTime":2123.126,"body":"If you look at, you know, the stock market or whatever, you know, 20 to 30% profit margin"},{"startTime":2123.126,"endTime":2124.126,"body":"is great."},{"startTime":2124.126,"endTime":2128.166,"body":"The biggest pharmaceutical companies in the world, there's a lot of science about this,"},{"startTime":2128.166,"endTime":2129.166,"body":"it's 75%."},{"startTime":2129.166,"endTime":2134.406,"body":"So, you know, look at that and with, you know, with all that money and profitability comes"},{"startTime":2134.406,"endTime":2135.406,"body":"a lot of power."},{"startTime":2135.406,"endTime":2139.406,"body":"But even aside from that, you know, there's a lot of other things that people are selling."},{"startTime":2139.826,"endTime":2140.826,"body":"So look at that."},{"startTime":2140.826,"endTime":2144.745,"body":"But, I mean, the critical thinking is, you know, the body is one system."},{"startTime":2144.745,"endTime":2147.805,"body":"It all works together and you're an individual."},{"startTime":2147.805,"endTime":2150.705,"body":"And so there's a lot of, I talk a lot about statistics."},{"startTime":2150.705,"endTime":2155.666,"body":"Obviously, I love data a lot but, you know, statistics can only take you so far."},{"startTime":2155.666,"endTime":2158.745,"body":"You are an individual and you can average two things."},{"startTime":2158.745,"endTime":2161.106,"body":"One example I talk about is longevity."},{"startTime":2161.106,"endTime":2165.786,"body":"So this will extend your longevity and what is people's lifespan?"},{"startTime":2165.786,"endTime":2169.566,"body":"So if you take that, if you just look at a family and you've got one person died in"},{"startTime":2169.566,"endTime":2175.685,"body":"their 90s, you know, let's say the mother died in their 90s and her sister died in a"},{"startTime":2175.685,"endTime":2182.365,"body":"bicycle accident at age 10, then you average those two numbers, you know, 10 and 90."},{"startTime":2182.365,"endTime":2186.126,"body":"And you say, well, the average lifespan of that family is like, you know, what does that"},{"startTime":2186.126,"endTime":2187.126,"body":"work out to be?"},{"startTime":2187.126,"endTime":2188.126,"body":"50 or something."},{"startTime":2188.126,"endTime":2193.046,"body":"Well, but just think about how, you know, that's not, I mean, yes, it's reality."},{"startTime":2193.046,"endTime":2194.046,"body":"It's a real number."},{"startTime":2194.305,"endTime":2195.865,"body":"It's a real statistic."},{"startTime":2195.865,"endTime":2198.705,"body":"And so people will throw out, yeah, yeah, it's not helpful."},{"startTime":2198.705,"endTime":2199.705,"body":"Exactly."},{"startTime":2199.705,"endTime":2200.705,"body":"It's not helpful."},{"startTime":2200.705,"endTime":2203.546,"body":"So, you know, there's a lot of statistics that are being thrown out by the media, but"},{"startTime":2203.546,"endTime":2206.865,"body":"you've got to dig into where does that statistic come from."},{"startTime":2206.865,"endTime":2210.346,"body":"And any outsized claim, like you can take this one pill and that's going to solve all"},{"startTime":2210.346,"endTime":2216.626,"body":"your problems, it's never going to, even natural health, even the things that I talk about,"},{"startTime":2216.626,"endTime":2217.965,"body":"you know, it's never one thing."},{"startTime":2217.965,"endTime":2222.645,"body":"There's never a silver bullet for whatever your issue happens to be."},{"startTime":2222.645,"endTime":2226.985,"body":"There's never one thing that's going to make you live longer, never get sick, or, you know,"},{"startTime":2226.985,"endTime":2228.666,"body":"there's never going to be the perfect job."},{"startTime":2228.666,"endTime":2233.305,"body":"So I would just say, you know, you need to understand the context, you know, and again,"},{"startTime":2233.305,"endTime":2234.626,"body":"I cover that in my book."},{"startTime":2234.626,"endTime":2240.025,"body":"That's really why I wrote the book, to give you the context, understand a little bit about"},{"startTime":2240.025,"endTime":2246.066,"body":"the history of the medical profession, understand a little bit about how the body works together,"},{"startTime":2246.066,"endTime":2250.805,"body":"but then give you the tools to apply that to yourself as an individual."},{"startTime":2250.826,"endTime":2254.265,"body":"And so then when you're out there looking at those headlines or your friend says something,"},{"startTime":2254.265,"endTime":2258.465,"body":"oh, this worked really well for me, well, that's great, but, you know, their body might"},{"startTime":2258.465,"endTime":2262.506,"body":"be very different to yours and, you know, again, we talked about the cultural leanings"},{"startTime":2262.506,"endTime":2266.126,"body":"and some of your background might be different, you know, maybe, you know, they do like to"},{"startTime":2266.126,"endTime":2270.346,"body":"pump iron every day, maybe they do like the trackable wearables, all of that, and that"},{"startTime":2270.346,"endTime":2272.006,"body":"just doesn't work for you."},{"startTime":2272.006,"endTime":2276.906,"body":"Don't try and fit yourself into the model of one of your friends or something you've"},{"startTime":2276.906,"endTime":2282.685,"body":"seen on TV, you know, and people don't like this, that I'm saying your health is in your"},{"startTime":2282.685,"endTime":2286.685,"body":"hands and people are like, oh, well, I just want somebody to give me the answer."},{"startTime":2286.685,"endTime":2290.485,"body":"No, you know, I can't give you the answer, you know, you've got to figure it out for"},{"startTime":2290.485,"endTime":2291.485,"body":"yourself."},{"startTime":2291.485,"endTime":2294.765,"body":"Sorry, but, you know, it's just the way it is."},{"startTime":2294.765,"endTime":2298.525,"body":"I had a similar conversation with someone else recently on this podcast where I said"},{"startTime":2298.525,"endTime":2302.685,"body":"there's too many options, I just want to know what the answer is and they said pretty much"},{"startTime":2302.685,"endTime":2303.685,"body":"exactly the same thing."},{"startTime":2304.465,"endTime":2307.465,"body":"Sorry, love, but you've got to figure it out yourself."},{"startTime":2307.465,"endTime":2308.465,"body":"All right."},{"startTime":2308.465,"endTime":2314.906,"body":"So, I think the things I'm taking away from this conversation are, one, do that sort of"},{"startTime":2314.906,"endTime":2321.286,"body":"personal audit, explore for yourself all the different aspects of your life and figure"},{"startTime":2321.286,"endTime":2325.666,"body":"out where you might want to make an improvement."},{"startTime":2325.666,"endTime":2332.746,"body":"And number two, experiment, try things out, don't necessarily get bogged down by the noise"},{"startTime":2332.806,"endTime":2336.806,"body":"of someone saying, oh, do this, do that, don't do this, don't do that."},{"startTime":2336.806,"endTime":2343.125,"body":"If something feels like it might be something that's worth giving a go, then try it out"},{"startTime":2343.125,"endTime":2346.286,"body":"and see if you can get some data on the results."},{"startTime":2346.286,"endTime":2347.286,"body":"Absolutely."},{"startTime":2347.286,"endTime":2352.746,"body":"And I would say that something that maybe didn't work for you last year might work after"},{"startTime":2352.746,"endTime":2355.885,"body":"you've done some other things, especially for more serious conditions."},{"startTime":2355.885,"endTime":2359.846,"body":"If you've really got a serious condition, and this isn't just, you know, oh, I'm kind"},{"startTime":2359.846,"endTime":2361.306,"body":"of healthy and I want to stay that way."},{"startTime":2361.306,"endTime":2366.546,"body":"This is for very serious conditions, you know, autoimmune conditions, heart conditions, diabetes,"},{"startTime":2366.546,"endTime":2367.546,"body":"all these different things."},{"startTime":2367.546,"endTime":2371.306,"body":"You can actually reverse them without medication and get off the medication."},{"startTime":2371.306,"endTime":2374.825,"body":"But you might say, oh, you know, I tried a gluten-free diet last year and that didn't"},{"startTime":2374.825,"endTime":2375.825,"body":"work for me."},{"startTime":2375.825,"endTime":2379.265,"body":"Well, you know, maybe there was other things going on that you need to try first."},{"startTime":2379.265,"endTime":2384.025,"body":"You know, maybe you need to move more to detox more and have some of that happening."},{"startTime":2384.025,"endTime":2387.585,"body":"And then you go back and try it again, and then it might work for you."},{"startTime":2387.606,"endTime":2392.005,"body":"So I wouldn't say, oh, well, I tried the natural route and it didn't work for me and I'm done."},{"startTime":2392.005,"endTime":2396.765,"body":"You know, I would say that, you know, medication is never going to make anybody any healthier."},{"startTime":2396.765,"endTime":2397.765,"body":"Never."},{"startTime":2397.765,"endTime":2399.645,"body":"So you just got to figure out what's going to work for you."},{"startTime":2399.645,"endTime":2400.645,"body":"But do the experiment."},{"startTime":2400.645,"endTime":2404.525,"body":"But yeah, as I say, something that didn't work before, you know, might work after you've"},{"startTime":2404.525,"endTime":2406.525,"body":"done some other things as well."},{"startTime":2406.525,"endTime":2411.525,"body":"Is there anything in the context of this conversation that we haven't covered that you'd like to?"},{"startTime":2411.525,"endTime":2412.525,"body":"No."},{"startTime":2412.525,"endTime":2415.166,"body":"I mean, no, nothing specific."},{"startTime":2415.226,"endTime":2418.106,"body":"I could talk about lots of different things and go down lots of different rabbit holes."},{"startTime":2418.106,"endTime":2421.306,"body":"But yeah, I mean, that's I think we've covered all the key points."},{"startTime":2421.306,"endTime":2425.465,"body":"And if there's one thing that I would say you could do today, is that away day, as you"},{"startTime":2425.465,"endTime":2430.705,"body":"said, just, you know, kind of getting quiet with yourself and getting out on a mountaintop"},{"startTime":2430.705,"endTime":2431.705,"body":"would be my preference."},{"startTime":2431.705,"endTime":2433.585,"body":"Go to a deserted coffee shop if you have to."},{"startTime":2433.585,"endTime":2436.226,"body":"But I think that would be the key takeaway."},{"startTime":2436.226,"endTime":2437.226,"body":"Go do it."},{"startTime":2437.226,"endTime":2438.226,"body":"Great."},{"startTime":2438.226,"endTime":2443.385,"body":"For people curious to find out more, you mentioned, as we were speaking, a couple of books that"},{"startTime":2443.385,"endTime":2444.385,"body":"they can check out."},{"startTime":2444.606,"endTime":2447.806,"body":"Are there any others that come to mind apart from your own?"},{"startTime":2447.806,"endTime":2448.806,"body":"Yeah."},{"startTime":2448.806,"endTime":2449.806,"body":"Yeah."},{"startTime":2449.806,"endTime":2450.806,"body":"I mean, I read a ton."},{"startTime":2450.806,"endTime":2451.806,"body":"You know, I'm a writer, so I read a lot."},{"startTime":2451.806,"endTime":2454.645,"body":"I've got a whole further reading appendix in the book."},{"startTime":2454.645,"endTime":2458.366,"body":"But here's two that I really think will particularly benefit your listeners."},{"startTime":2458.366,"endTime":2462.246,"body":"One is Willful Blindness by Margaret Huffington."},{"startTime":2462.246,"endTime":2463.246,"body":"People may have heard of that."},{"startTime":2463.246,"endTime":2464.246,"body":"She's awesome."},{"startTime":2464.246,"endTime":2465.726,"body":"Written more than a decade ago."},{"startTime":2465.726,"endTime":2467.445,"body":"It's not a specifically business book."},{"startTime":2467.445,"endTime":2472.205,"body":"It's not a specifically health book, but it provides wonderful insight into how we make"},{"startTime":2472.205,"endTime":2476.746,"body":"decisions and the need to think critically about the information coming at us."},{"startTime":2476.746,"endTime":2479.145,"body":"So I think that'd be really super helpful."},{"startTime":2479.145,"endTime":2483.746,"body":"And then the second one is called Things That Matter by Joshua Becker."},{"startTime":2483.746,"endTime":2487.906,"body":"The subtitle is Overcoming Distraction to Pursue a More Meaningful Life."},{"startTime":2487.906,"endTime":2489.786,"body":"That kind of tells you a little bit about it."},{"startTime":2489.786,"endTime":2490.786,"body":"But it's a little book."},{"startTime":2490.786,"endTime":2491.786,"body":"It's a great little book."},{"startTime":2491.786,"endTime":2495.505,"body":"You know, you might want to take it with you on your away day to get your juices flowing."},{"startTime":2495.505,"endTime":2498.186,"body":"But those would be the two I'd recommend."},{"startTime":2498.186,"endTime":2499.186,"body":"Overcoming Distraction."},{"startTime":2499.186,"endTime":2501.426,"body":"That sounds very, very helpful."},{"startTime":2501.426,"endTime":2504.325,"body":"Where should people go if they want to find you?"},{"startTime":2504.325,"endTime":2509.205,"body":"So my home base is just my website, emmatextra.com, with a K."},{"startTime":2509.205,"endTime":2512.846,"body":"I've got a Substack and I'm sending out weekly newsletters."},{"startTime":2512.846,"endTime":2518.005,"body":"You can certainly sign up for either on the website or at Substack, emmatextra.substack.com."},{"startTime":2518.005,"endTime":2521.286,"body":"I'll put links to those in the show notes."},{"startTime":2521.286,"endTime":2525.085,"body":"Emma, thank you so much for coming on the show and sharing your knowledge."},{"startTime":2525.085,"endTime":2526.085,"body":"Oh, thanks for having me."},{"startTime":2526.085,"endTime":2527.085,"body":"This was fun."},{"startTime":2527.085,"endTime":2528.085,"body":"Okay."},{"startTime":2528.085,"endTime":2530.806,"body":"Hope you enjoyed that interview with Emma Textra."},{"startTime":2531.806,"endTime":2536.806,"body":"I generally find it quite reassuring when I hear the same information or advice coming"},{"startTime":2536.806,"endTime":2538.525,"body":"from different sources."},{"startTime":2538.525,"endTime":2544.205,"body":"Yes, there's obviously a risk of the herd mentality, but I found it quite comforting"},{"startTime":2544.205,"endTime":2550.046,"body":"that a lot of what Emma said in this interview chimed with things that I've heard elsewhere."},{"startTime":2550.046,"endTime":2552.486,"body":"Getting enough sleep is important."},{"startTime":2552.486,"endTime":2556.965,"body":"Making sure you move enough and getting out into the fresh air has health benefits."},{"startTime":2556.965,"endTime":2560.286,"body":"Leaving aside the specific, diet matters."},{"startTime":2560.306,"endTime":2563.825,"body":"And I get what Emma is saying about allowing yourself to experiment."},{"startTime":2563.825,"endTime":2569.546,"body":"I'm by nature someone who wants to know what the quotes right answer is."},{"startTime":2569.546,"endTime":2574.546,"body":"What I've learned from Emma and other guests is that sometimes there just isn't a right"},{"startTime":2574.546,"endTime":2579.145,"body":"answer or rather if there is, it's not something that someone else can tell you."},{"startTime":2579.145,"endTime":2581.065,"body":"It's something that you've got to find out for yourself."},{"startTime":2581.065,"endTime":2586.906,"body":"And I guess a way to look at it is that there's no great risk in trying something and discovering"},{"startTime":2586.906,"endTime":2589.746,"body":"that it's just not right for you."},{"startTime":2589.746,"endTime":2593.606,"body":"Say you try a particular diet for a month and by the end of the month you notice that"},{"startTime":2593.606,"endTime":2598.125,"body":"it leaves you feeling tired and sluggish and generally just not feeling well."},{"startTime":2598.125,"endTime":2600.846,"body":"Okay, so that one wasn't right for you."},{"startTime":2600.846,"endTime":2602.125,"body":"No harm done."},{"startTime":2602.125,"endTime":2603.125,"body":"Let's try something else."},{"startTime":2603.125,"endTime":2607.885,"body":"I also really liked this holistic approach to things."},{"startTime":2607.885,"endTime":2612.786,"body":"We tend to think of different aspects of ourselves as being discrete."},{"startTime":2612.786,"endTime":2619.366,"body":"We tend to separate health from relationships, from professional working life, from wealth"},{"startTime":2619.465,"endTime":2626.106,"body":"and money aspects, but they're all interlinked and making changes or solving for one isn't"},{"startTime":2626.106,"endTime":2629.226,"body":"necessarily going to solve for everything."},{"startTime":2629.226,"endTime":2635.106,"body":"A common coaching tool is something called the wheel of life where basically you're encouraged"},{"startTime":2635.106,"endTime":2641.705,"body":"to look at different aspects of your life and rank that aspect on a scale of 1 to 10."},{"startTime":2641.705,"endTime":2646.705,"body":"The benefit of this tool is that you can look at things holistically, you can look at all"},{"startTime":2646.705,"endTime":2651.926,"body":"aspects and it also gives you some place where you might want to start."},{"startTime":2651.926,"endTime":2656.046,"body":"Show notes for this episode are at changeyourlife.com forward slash 205."},{"startTime":2656.046,"endTime":2659.246,"body":"That's changeyourlife.com forward slash 205."},{"startTime":2659.246,"endTime":2663.765,"body":"And if you're interested in taking this holistic approach to your life and looking at multiple"},{"startTime":2663.765,"endTime":2667.945,"body":"different aspects of it and you'd like some help with doing that, then you can always"},{"startTime":2667.945,"endTime":2670.565,"body":"book an introductory coaching call with me."},{"startTime":2670.565,"endTime":2674.746,"body":"If you go to changeyourlife.com forward slash coaching, that's changeyourlife.com forward"},{"startTime":2674.765,"endTime":2679.486,"body":"slash coaching, then this is something that we can begin to explore together."},{"startTime":2679.486,"endTime":2683.286,"body":"There'll be more coming in two weeks time, so if you haven't subscribed to the show,"},{"startTime":2683.286,"endTime":2684.286,"body":"why not?"},{"startTime":2684.286,"endTime":2685.286,"body":"It's really easy."},{"startTime":2685.286,"endTime":2691.765,"body":"Hit subscribe or plus or the bell icon, whatever it is, and make sure you never miss an episode."},{"startTime":2691.765,"endTime":2693.765,"body":"And I can't wait to see you in two weeks time."},{"startTime":2693.765,"endTime":2694.765,"body":"Cheers."}]}