Dispelling fitness and health myths

This week it's just little old me again and because it's almost the end of the year, and it's been a while since I've done one of these, I'm clearing up health and fitness myths.

First I go over the idea of somato-types (body-types such as ectomorph, endomorph and mesomorph) and whether that affects your diet and training. Has the idea of body-types really been debunked, as some claim?

Do you "need to make sure you get protein with every meal"? And what exactly does that actually mean? 5oz of beef or chicken, as some people recommend?

Should you have breakfast every day to "kickstart your metabolism"?

Should you, or should you not, have carbs later in the day?

What about "boosting your immune system" by taking certain supplements?

And is a 30-minute brisk walk really enough exercise to keep you healthy?

No in the news this week as there really wasn't that much being reported, but I do talk a bit about the next few episodes.

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Playing us out this week; "What you want" by Ghost

Transcript

Hey, welcome to the Healthy Post NatalBody Podcast with your post natal expert Peter Lap. That, as always, would be me. What am I doing today? What am I doing today? It's just little old me again this week because,you know, it's almost the end of the year and it's been a while since I've had a chance to do anything like this. So I'm clearing up some health and fitness myths. What am I going over the idea of Somato-types, body types and all that sort of stuff. Some people are saying that that science has been debunked or that theory has been debunked. Do you need to really eat, make sure you get protein with every meal? Should you have breakfast every day to air quotes “kickstart, your metabolism”? and many, well one or two, other things. I would say many, but they are just one or two and that’ll be that! It'll be fun, I promise. Right, here we go.

Hey, like I said, welcome to the Healthy Post Natal Body Podcast with little old me, little old me again. It's just me! No Kitty in sight, no Buddy in sight, Lola is somewhere else. Even Red is somewhere else. They've all abandoned me. It's a sad, sad state of affairs, indeed. 

This is the podcast for the 19th December. You know what that means? Next week's, Christmas time on the week after that is New Year's. So we're going to be doing something different next week of great little dieting thing next week with Dr. Glenn Livingston, who wrote a book called Never Binge Again. He's got a whole system around it. It's actually great read. He sold more than a million copies of the book. It's actually quite a nice attitude. And I know some of you are struggling with binge eating and all that sort of stuff. And weight loss. And Dr. Glenn or Dr. Livingston is the guy to talk to about that sort of stuff. Then the week after that, I'm planning on doing like, a best off sort of thing, because I can prepare that in advance. I would quite like to have the 2nd January off and then next week. Sorry next year, really, we'll be doing other bits and pieces.

Anyways, I hope you're well, right. Like I said, podcast for the 19th December. So I hope you've got your Christmas stuff sorted. I know the kids are almost leaving school if they're not off school already. And therefore COVID is running rampant everywhere again. So there are restrictions. I hope you're all right. I hope you're safe and sound and that you're looking forward to Christmas. And if you're not send me an email, Peter@healthypostnatalbody.com. You can come around to my house because I'm not doing anything. It's just going to be little me and the wife and the animals sitting on the couch doing bugger all. To be fair, I can do with a day off. Right? Obviously, I'm still working during the week and all that sort of thing, because that's what I do. Right. End of the year. Like I said, it's not a bad idea to go over one or two myths, with the new year start coming up as well. 

This is a time where people start to investigate things and start bumping into some bro-sciency sort of stuff and they start to buy into things and people are selling you stuff. Right? I see a lot a lot of dietitians with agendas coming out the woodworks at the moment on Instagram that have a lot of wisdom, which really is rather, iffy… right? I've had two or three dieticians on the podcast in the last year or so. Who are actually genuinely experts in the field, and that are not just Instagram dietitians, and therefore they're a lot more reliable. So I had a look at everything this week. What’s been out there this week and we'll go over some of those myths. 

So first of all, I heard someone said the other day I was on asubreddit on Reddit, because otherwise it wouldn't be a subreddit, and ..where people tend to talk about the idea of fat loss and weight loss and all that sort of stuff. 

Now I made a statement along the lines of; That it is ridiculous to assume that if people train the same way. 

Let me first say what the question was. The question. The original post was something along the line of one sister said that she was always the “chubby one” of her sisters. So she had two sisters, one was skinny, one was chubby, and she always struggled with that weight and with her weight and fat and all that sort of stuff compared to her sister. 

Now we have no idea whether she was actually overweight or obese. She was just “bigger than her sister”. Right? 

And of course, people immediately jumped on the “yes, you're eating more than your sisters” and all that sort of horseshit, because that is quite often that is right.

But people are quite keen to jump to conclusions before having all the information or indeed any of the information, any of the information that is relevant. Right. And I made the mistake of saying somewhere something along the lines of yeah, but it's really biology 1-0-1. They you have an endomorph ectomorph, mesomorph body type, either one of those or a mix thereof and all that sort of stuff. And then people came in saying “the somato types, so body types. (It's called somatotypes) ectomorph and mesomorph has been debunked, and it's horseshit”. “People all pretty much need to do the same thing. Or there are other things that affect your diet and training significantly more than your body type does”.

 Now, I started looking into this because for me, this really was biology 1-0-1, and I was fairly sure I was right. But I like to double check that in the last year or so. I haven't missed a study that says that this thing is horseshit. And I came across several things. 

Now, first of all, the idea of these body types, the somato types, the ectomorph, endomorph mesomorph thing was invented in the 1940s. It was classified in the 1940 by some German chap. It was the age of eugenics and I survived really difficult period in history. Let me say, telling you that the 1940s were a “tricky period of history”. But it was that time that the uber-race was out and body types were linked to personalities and all that sort of stuff.

That’s a bit of an understatement. So the guy that came up with the classifications of the three classifications of body types was overall not a very pleasant follow by all accounts. And he did link the skinny person to being more studious and the bigger person with a higher level percentage body fat, and more built like a tank, that will be the idiot. And the lazy one and all that sort of stuff. Now that bit of somato type, that bit of the classifications, is indeed complete horseshit, right?

 Bigger people are not lazier or less intelligent than skinny people are. I shouldn't even have to say this. We all know that that is horseshit. 

However, the idea that there is no such thing as a different body type has, of course not been debunked. And every scientist in the world that uses some sort of physiology, that does sort of physiology study, talks about somatotypes. Every single one of them! 

And every sensible person knows that there's such a thing as a skinny built person or a petite built person or a more athletic build and all that sort of stuff. We all accept this right?

So the debate that I was having online or the comments that were heading my way were “ No this is debunked. This is bro science” and all that sort of stuff, and it just isn't. And it's really important to take this into account. Some are one of the guys who because it's usually guys in the fitness industry that argue points incessantly, even when they're wrong. I don't have to tell the women listeners to this, which is the vast majority of you. That guys can be remarkably stubborn, especially when they're young in their 20s. They think they know stuff, but everything when you're in your 20s, you're absolutely effing certain of it. 

So this guy was saying and see if you can catch this here; “There is no evidence that someone who is skinny built versus someone who's more athletically built than someone who is around the shape that they need to eat differently or train differently for health or to get results”.

Now we already kind of know that this is false, but see where you're going, see where I'm going with it. So then he said, gives the example of “a lot of people that were skinny when they're 16, they train really hard and then become athletic looking by the time they're 18, 20-21. And if they eat right. And they train right. They can also become athletic looking.”

 Now, he's, of course, right in that you can achieve certain goals if you put the effort. You can change your body composition if you put the effort in. But what he's saying they are now passing for the athletic looking person that's therefore, by definition requires a change compared to the already naturally athletic looking person. Right?

This is an absolute no brainer that someone who is skinny, or someone who's a rounder shape, to get into the shape of the athletic looking person, the naturally athletic looking person they need to put work in and effort in that the naturally athletic looking person doesn't need to put in.

But therefore that affects your diet and training. By definition; one person can sit on the couch and look that way, and the others need to get up at 06:00 in the morning and spend an hour weightlifting. And then the rounder person, the heavier looking, and heavier set person, needs to diet significantly more and eat a much tighter diet than the skinny person does, because the skinny person is looking to bulk up and the other person is looking to slim down. Right?

So the point of that and the point of me bringing that up is that if somebody tells you that the advice that they're giving you with regards to body composition training doesn't need to be personalized, they are out of their mind. They have just completely and utterly lost the plot. As I've said before in many chats with dietitians and they’ve said this as well and coaches and all that sort of stuff. Sorry. As I yawn my way through this. The general health advice is right for about 90% of people, as in, you can be healthy if you do 90% of the things that they tell you to do. And that works for everyone, everyone will have a positive impact on that. That is completely different from being able to look a certain way and having to a….nd the effort levels that you have to put in to get there right? This is also why I say that if you are a say, you look at; next year, you're looking to get in shape, right? And a lot of people are a lot of you are, and that's a commendable thing, and that's awesome. 

If you are a heavier set person, you can't get in shape in a way… in the same way that a skinnier person is. You have to take a different approach. And it's not fair, and it's not nice, but that is kind of the way it is. This is why it's so important to be, as I always try to say, to try to be the best version of you. Your body shape will always be different from not of your skinnier friend, if you're a heavy set person.

If you have a nice round face, so to speak, you will never get a skinny face. That long elongated thing which little old me, which is what I’m stuck with. The big bald, egg shaped looking thing. 

So you have to take that into account when you're looking at diet and exercise. If you're skinny and by skinny, I don't mean “low fat”. I mean low muscle as well. Slim looking, so to speak. You can be skinny fat. You can have a relatively high body fat percentage compared to body fat to muscle ratio and be skinny. If you're looking to tone up a little bit, then you'll need significantly more protein than someone who comes from a bigger body type who needs a lower amount of calories because they're looking to shed more fat. Does that make any sense? I hope it does, because it's important to remember.

 So when people tell you that the one size fits all approach works, they are just kind of full of shit. It doesn't matter whether you use Athlean-X or whether you use any sort of get fit programs, HPNB, even to some extent, after three or four months moves into a more of a get fit program.

As I yawn again, I’ll probably edit that bit out…..though I probably won’t. You know I won’t, I don’t edit.

So just be aware of what your body type is and make sure your goals are realistic. And when people tell you that you can look the same as another person, just bear in mind that that is complete and utter bunkum, hunkum, hokum, nonsense, piffle piffle, whiffle waffle, as Boris Johnson would say. It is horseshit of the highest order. So don't look at somebody on the Internet. Don't look at someone on Instagram, even if they are completely natural and all that sort of stuff, and compare yourself to them. If you have the same build as them, then you have a chance, if you do the same thing, but if you do not, it's not going to work. 

Which brings me on to, speaking of generic advice, this brings me onto something I saw today. Again, something I saw today. Do you need to make sure you get protein with every meal? 

There's a dietician on the Internets. Several. This was the hormone dietitian on Instagram. There's also Dr. Rachel something or other, who's again is a dietitian.

The hormone dietitian is much more, she deals with polycystic ovaries and all that sort of stuff. She does health for polycystic ovaries. And there was a thing there on her thing saying and “the healthy habits of PCOS diet”. And one of them is get protein with every meal and the little picture of it because it's always bloody pictures. Right. The little drawing with that was meat and eggs. Right?

 And the other dietitian, who's a bit hackier a bit more of a quack, had a thing basically saying “have 5oz of beef or chicken with every meal”. That's a lot of meat. Right? 

Do you need to do that? And what exactly does that mean? Well, first of all, almost every meal has protein in it. I believe it was, I can't remember, the plant based dietitian. I think it was her who mentioned that a peanut butter sandwich has protein, even normal slice of bread has protein. Right?

 So when people say “have protein with every meal”, that means absolutely nothing!

Porridge with milk has protein because the milk has protein. The porridge even has some protein in it. Unless they give you a quantity that makes sense, and that fits within your macros, as in your macro “requirements”… your minimum that you need, not your micro split that I spoke about before because that is horseshit as well, then it means nothing. 

So, even if you look at the claim that you need 30 grams of protein per meal, assuming you have I don't know, 3 meals gives you takes up to 90 grams of protein. So that's about right for most people, it's about 0.8 grams of protein per kilogram of body weight. So 90 is fine for 100 kilogram person. For a 50 kilogram person it’s way too much. Unless you're looking to bulk up and gain all of the muscle, in which case, it's about right. That's kind of what I mean. When people say you need 30g of protein per meal, that means nothing. There is nothing to that statement that makes any sense because it doesn't take into account what your dietary requirements are.

 If I eat three or four times a day, say, I eat four times a day, so I have four meals. 

Right. I have breakfast, I have lunch, I have an after-training thing, and then I have dinner. That's about right for me on all lots of days. 

If I have 30 grams of protein with all those meals, I end up with 120 grams of protein. That's a lot of protein. Right? Especially considering I weigh about 92 kg, that’s about 200lbs if you're American, and I'm not looking to bulk up. So why am I over consuming protein by at least 30 grams, which is 25%. That's quite a chunky amount of over consumption. 

And the problem with over consuming anything is that you need to compensate for that in your other side of the macros. Because if I over consume protein, I need to cut down on carbs if I don't want to gain weight. Right. And my goal is not to gain weight, I'm quite happy why I am, thank you very much. I'm pretty healthy. I'm not looking to get bigger. So why would I need 120 grams of protein? It’s horseshit, it's completely piffle.

 And like I said, if I have a dahl for dinner in the evening or a cauliflower curry with some lentils and all that sort of stuff, there's protein in that meal. So can we stop pretending that protein is only found in animal products? Because that is just not the case, right?

It's a bit of a shame that Instagram dietitians are not terribly good, even the ones that mean well, are just not terribly good at putting a more complicated message out.

Everything is simple infographics. And the problem with that is that it distorts the picture and it distorts the picture massively. 

As you all know, I'm not vegan, right? So I'm not saying this, that you should not eat meat three times a day. I think it's insane. Who starts a day out with bacon and eggs or eggs and then has meat for lunch and meat for dinner knowing full well that it's much more important for you to get your vegetables in. You have to be out of your mind. 

There shouldn't be a dietitian out there that tells you to eat that way, but you know…they've got stuff to sell. And don't we all! 

Speaking of stuff to sell. If you know anybody who's going to… see a smooth little transition here. If you know anybody who is looking to get some post-natal exercise in that's what healthy postnatal body is all about three months free. Remember, it's still three months free for three months. Cancel on day one. I genuinely don't mind. Sign up for three months only. Take your free stuff and get out the door, get your diastasis recti fixed and you'll be fine. 

What about the next one? Should you have breakfast every day to kickstart your metabolism?

This is a question I still get asked a lot. The “breakfast is the most important meal of the day” sort of thing. With the amount of stuff about intermittent fasting out there. Now I hope you already are aware that you don't need to have breakfast. If you don't feel like it don't have it. It is that simple. The body doesn't need your metabolism to be kickstarted. That is just not how that works, right? Your metabolism is just fine. As soon as you start waking up, you start moving about a bit. Your metabolism really..there’s no problem at all. That food you don't have yesterday's leftover food sitting in your stomach waiting for you to add porridge to the equation so that it magically thinks  “Oh, there's more food. Let's go and get rid of this. All this stuff that’s sat there from yesterday.”

It is just such..It’s as astonishing. I hear a lot of personal trainers still say this. Have your breakfast to kickstart metabolism. There might be well be reasons for having your breakfast. The studies have found that people who have a feeling breakfast, that is a healthy feeling breakfast with a low glycemic index and all those things like porridge, they tend to be slimmer because they don't snack at 10:00. But that's the only reason.

I have an Apple for breakfast in the morning or most mornings. I dropped something along those lines. That's completely fine. If you don't feel like eating in the morning, don't eat in the morning. It doesn't do your health any good to eat just because someone else says that you should. If you don't feel like it, that's your body kind of saying “no, you don't need it. You're fine”. Assuming you're all fit and healthy. Other than that, right? You don't have any like eating disorders and all that sort of stuff. If you just you don't feel like eating in the morning, you don't have breakfast. Fine. 

Can we stop calling it “skipping breakfast”? I skipped breakfast this morning. The only people that tell you, you should have breakfast every single morning are guys like Kellogg's and cereal companies and all that sort of stuff. 

If you think giving your kids coco pops, a bowl of cocoa pups in the morning sets them up for the day, you are out of your mind. You are completely crazy. There isn't a person in the world that is looking after kids health that thinks..who thinks that that's a good idea to force feed them that stuff. If they don't feel like having breakfast. 

If your kids don’t feel like having breakfast, it's completely fine as well for them not to have breakfast. They can have something later on. Right? Everybody's slightly different. 

Remember, as long as you eat healthy overall, you'll be fine and you'll be healthy overall. You don't need to eat at set times. Right?

Now. That kind of brings me on whether you should have carbs in the morning or later in the day. Some studies that have been sent my way by various people say that having carbs later in the day makes them more easy to digest than having them early morning. These are low glycaemic index carbs, so porridge and all that sort of stuff. 

From the studies I've read. Yeah, it makes it easier to digest, but if it doesn't fit in with your life, it really doesn't matter that much when you eat your carbs. Other people will say “carbs early in the morning because if you have carbs right before bed, you're waking your body up”. And I'm more in that camp. From my own experience if I have white bread or something like that in the evening and there's a highly processed sort of carbohydrates, basically sugar. If I have that right before bed, I don't sleep as well. In the same way that if I have caffeine right before going to bed, I don't sleep as well. I'm boosting the energy levels of my body, so to speak. I'm raising the insulin levels and glucose levels and everything just wakes up a little bit, which is not really what I need before going to sleep. So I don't tend to have carbs right before going to sleep. But also I don't eat right before going to sleep, usually. 

Whether it's better to have them early morning and then taper down. So you start your day with porridge and then you move to I know, for lunch, you have a chicken salad and then for dinner you have something else with maybe two or three potatoes. Whether that's better than starting your day with eggs and then finishing your day with a carb-based pasta dish or something like that. Nobody really knows, only you know for yourself. Like I said, studies have shown that easier to digest, but I'm not sure that those studies are the most reliable ones in the world. And this is very much a personal thing. That is kind of what we have to get to within the health and fitness industry. 

The one size fits all approach clearly doesn't work when it comes to exercise and diet. This is why I always say the most important part of the term personal training isn't the training. It's the personal bit.

I used to work in a gym long time ago. A lot of hair ago, right? At a David Lloyd, so a higher-end gym, if you're based in America, it’s a higher-end gym than what we tend to have in the UK. It's still a big chain, but it's at the higher-end of the spectre, more expensive end of the spectrum. I saw people (personal trainers) doing 9-10-12 personal training sessions per day, and they were all pretty much the same personal training sessions. So they were training sessions, but they weren't personal. And the eating advice was typically standard for them; Just go low carb, buy my herba-life, buy juice-plus whatever they were selling or whatever they believed in. And the question was very rarely asked, “what makes you feel best and what works for you?” What works for my client? 

So the training sessions are all based around bench pressing, cross trainer, all that sort of stuff. And there was very little variation in the training style of a particular PT. So then it becomes a case of; a particular personal trainer trains all his clients a certain way, and therefore the client can just get stuck with whatever that PT likes to do. And that's the wrong way around. Right? A personal trainer should adjust himself to what the client's goals are and what his client's needs are and what his clients capable of what their client’s capable of. 

I keep saying his because..you know..I’m old and..there you go. Apologies. I don't mean that as a gendery thing. Of course, female personal trainers also need to do this.

And if you don't, then there's nothing personal about your personal training. And this is a big thing. So we have to, with our diet advice, with our health and fitness advice. We have to take a personalized approach, if people pay for a personalized approach. It almost sounds too stupid to say. So when people say “I want to lose weight, but I don't want to go low carb”, then stop telling them that low carb is the best way to go. If people want to go keto, they can go keto, right? It's fine for a while. As long as we're bringing everybody back to healthy eating overall, right? You always look first; What are the initial goals? Why is that the goal? Is it better for them to lose the weight over a shorter period of time?

And are the health implications of following a keto style diet, without supplementation, are they less severe than say, Are they better off losing the weight than they are not losing the weight? Are the health implications of short term following a keto diet likely to be offset by the weight loss and all that sort of stuff? That's what I'm trying to say. If the answer to that question is. Yes. Then yeah fine they can go on a keto diet for a little while and then later on, when they've lost a bit of weight, they're a bit healthier and they're less at risk of various illnesses, and they feel a bit better. You bring them back round to what normal healthy eating looks like.

 It's not really that difficult. 

Boosting your immune system by taking certain supplements. Right. Okay. The term “boosting your immune system” is a problem. If your immune system is boosted, it means you have lupus or an autoimmune disease. For a boosted immune system is not a system that is functioning well. 

A boosted immune system is the sort of system that responds to wheat and goes “attack, kill and attack!!” with loads of inflammation and all that sort of stuff. That's what a boosted immune system looks like. 

Now, you should not have a non-functioning immune system, of course, but boosting an immune system is horse shit, and it's piffle. 

Which is why a lot of vitamin supplements tend to talk about “helps with the routine functioning” or “helps with the normal functioning of a healthy immune system”. That is what their phrase is. Because you can't boost your immune system by eating broccoli. That just doesn't work. 

Should you take certain supplements? Well, it's interesting. I had a couple of people recently that say yes. I've never been a massive fan of supplements, right. I think you can take a multi vitamin and you'll be fine. Whether you need to take codliver oil and quercetin and all those sort of things on top of that, it's completely up to you. For me, nyeah, probably not. 

You take your Multi-Vit, and if your diet is perfect, then you don't need a multivitamin. Right. But otherwise you just take a multivitamin. It's completely fine. It's completely safe. Most of the vitamins you pee out anyways, if you've had too much of it, and as long as you don't take, like, 1000 times the recommended daily doses, then you fine with almost all vitamins. Right? You're not going to have an iron overload just by taking a multivitamin on top of eating a bag of spinach regularly. Should you take certain supplements? No, not really. Take a multivit you’re fine. 

Does is matter which multivitamins you take? I'm not so sure it does. I have seen very, very little about, as in good studies that prove that, Wellman's, multivitamin or Wellwoman's multivitamins are better than Tesco-own brand or ASDA own brand. I have a pack of chewable multi vitamins. I think they're Bassets or something like that, I don't know. They weren’t expensive, they were on offer, because these things usually are, and they're nice and chewy and they're raspberry flavoured and deep down, I'm still a child. So that's how I take my multi-vitamin. I've got a couple of pills as well that occasionally I will take if I've run out of two more ones, but I'm not sure one is better than the other. They'll all kind of just do their thing. They just stop up whenever you're short of a particular day.

Finally, finally, finally, finally; Is a 30 minutes brisk walk really enough to keep you healthy? This is a government recommended 30 minutes of exercise that gets you a little bit out of breath. 

Just be aware that a lot of this, that sort of recommended advice, “10,000 steps”, “30 minutes brisk walk” and all that sort of stuff is very generic advice aimed at the lowest common denominator. “What can we get the people that don't want to do anything to do?” What can we get the bulk of the population to do to maybe keep them a little bit healthier for a little bit longer? 

30 minutes brisk walk is good for you. No doubt. 

Is it enough exercise to keep you healthy? No, because it doesn't get you stronger. It doesn't get you more flexible, doesn't really improve your cardiovascular system all that much. It's fine. You should be a little bit out of breath. Yeah, but it keeps you a bit slimmer. Burn some calories. Not a lot, but a little. That's what it's for. It is to tell people; “at least you're not sitting on the couch”. It's that brigade. 

In an ideal world, you do five half hour sessions a week. Two of them are cardio, two of them are strength based, and one of them is a flexibility one. 

Now you can combine that, right? You can combine strength and cardio by doing kettlebell routines and slam ball stuff and battle ropes and all that sort of stuff. You can do the Crossfit-work out of the day, go as fast as you can through something. So your cardio takes a hit and you're building muscle. So you do some resistance training and all that sort of stuff, it takes about 20-25 minutes. You can do it bodyweight wise as well. By doing high intensity interval classes, though they tend to be more cardio rather than muscle building. But at least you do some resistance body weight stuff, squats, press ups, all that sort of fun stuff. 

The flexibility bit is the thing that a lot of people miss. Walking does keep you more flexible than sitting on the couch all day. But it doesn't really do much for your flexibility and stiffening up, especially older age and aches and pains that are associated with muscle dysfunction is a real thing. 

So a half hour stretching session is much more beneficial than a half hour walk, in my humble opinion, for most people. And when I say humble opinion, I'm not really that humble about it because I know I'm right. 

So just be aware that the 30 minutes brisk walk is really just a lowest..common denominator.. If you can't do anything else, you go for a 30 minute brisk walk. Right? But I stay out in the sticks a little bit. I stay on the outskirts of Edinburgh and there's this older gentleman who walks past the house, jogs past the house, what for him is a jogging pace, every single day.

 And it's quite something because I know where he stays. And I know that by the time he's done, he's done at least 5 miles at pace, and this guy is in his 80s, right? That guy is staying fit, right? He's doing well. I mean, that takes him the best part of an hour at least. And he just gets that done every day. I have another client that trains who’s 82 who golfs three times a week. He trains with me three times a week and he walks 8 km a day. That guy is in good health and he's flexible and he's strong and he can do everything. He can do more things than a lot of people half his age, to be honest. That really is the level of exercise in an ideal world we’d all get. 

The problem is, of course, I'm from Scotland, and if you listen to this, chances are you in the UK or in the US and not everywhere. It's sunny. I know a lot of you are in the LA area in California. Yeah, you're lucky. So you can go out in the evening and go for an hour long walk. But that means just to be a half hour exercise during the day. In the UK, it's dark after four. In this time of day, the weather is pretty terrible and it’s tough to stick to that sort of thing. So you're better if you can get a walk in great, but otherwise get one of the other forms of exercise in. 

And that, my friend I think it's that for me for this week because I think I've been waffling for longer than I thought. Yeah, 40 minutes. Well, there you go. It's pretty much perfect, isn't it? Peter@healthypostnatalbody.com. You know this now, you know how to get in touch with me, right? If you have any questions, any comments? Want to call me a Jackass? Want to rate the podcast? Want to say something nice to me, which would be nice, then that would be awesome. It would be much appreciated. 

Just get in touch. If you want to be a guest. If you’re like, “Pete, you haven't covered this yet”. Even if you have an idea for a podcast episode, he said, can you discuss X-Y-Z? I'll find someone, if you think I always want to know about blah, blah, blah, how buggies are made. Whatever.

 I don't know why you want to know about that, but I'll happily phone up a buggy making company and we'll talk about how buggies are made for an hour. I genuinely don't mind if you want to know why rules or regulations are a certain way. Get in touch. I'll ask people and I'll get somebody on Peter@healthypostnatalbody.com. Give us a like, give us a subscribe. Go into YouTube. Go to our YouTube channel. There's some funny slides. You get some pictures with your podcast, some are of the dogs, the cats and some are even relevant to the topic that I'm discussing in that moment. Anyways, have a tremendous week. Here's a new bit of music. Take care of yourself. And if you're not listening this week and next week, why not? But also, if you are, have a tremendous Christmas, and I'll be back on boxing day. Bye now.