{"version":"1.0.0","segments":[{"speaker":"Peter Allison","startTime":0.08,"endTime":5.6,"body":"For these self declarations of what people's exercise they're doing or what diet they're"},{"speaker":"Peter Allison","startTime":5.6,"endTime":9.65,"body":"eating. I wouldn't be surprised if there is some sort of systemic bias."},{"speaker":"Peter Allison","startTime":9.65,"endTime":13.64,"body":"They want to think about the good things that they do, and I'm thinking they systemically"},{"speaker":"Peter Allison","startTime":13.64,"endTime":15.26,"body":"just avoiding the bad things."},{"speaker":"Peter Allison","startTime":15.26,"endTime":16.76,"body":"And I bet we all do it."},{"speaker":"Peter Bowes","startTime":22.85,"endTime":28.58,"body":"This is the latest in our series of conversations with Peter Allison, my old school friend"},{"speaker":"Peter Bowes","startTime":28.58,"endTime":31.82,"body":"from 50 years ago in northeast England."},{"speaker":"Peter Bowes","startTime":31.85,"endTime":37.64,"body":"Now, looking forward as I am, to the next chapter in life, when we both hope to maximize"},{"speaker":"Peter Bowes","startTime":37.64,"endTime":43.85,"body":"our health and fitness, to continue enjoying life as best we can for as long as possible."},{"speaker":"Peter Bowes","startTime":43.88,"endTime":44.9,"body":"I'm Peter Bowes."},{"speaker":"Peter Bowes","startTime":44.93,"endTime":48.02,"body":"Welcome to the Live Long and Master Aging podcast."},{"speaker":"Peter Bowes","startTime":48.77,"endTime":50.31,"body":"It's been a little while. How have you been?"},{"speaker":"Peter Allison","startTime":50.33,"endTime":52.01,"body":"I've been fine, thanks."},{"speaker":"Peter Allison","startTime":52.01,"endTime":54.2,"body":"Although I had a minor knee injury."},{"speaker":"Peter Allison","startTime":54.2,"endTime":58.61,"body":"Whether it's one of those older person things, perhaps?"},{"speaker":"Peter Bowes","startTime":58.85,"endTime":60.32,"body":"Yeah. Do you like me?"},{"speaker":"Peter Bowes","startTime":60.32,"endTime":62.18,"body":"Avoid using that phrase."},{"speaker":"Peter Bowes","startTime":62.54,"endTime":64.11,"body":"It's an older person thing or."},{"speaker":"Peter Bowes","startTime":64.13,"endTime":65.51,"body":"Oh, it's just my age."},{"speaker":"Peter Bowes","startTime":65.63,"endTime":68.22,"body":"There's something in me that just doesn't want to use that phrase."},{"speaker":"Peter Allison","startTime":68.24,"endTime":71.24,"body":"I'm actually I mean, it was one of those sort of topics that we were going to be"},{"speaker":"Peter Allison","startTime":71.24,"endTime":76.04,"body":"discussing later on today, and I'm actually quite comfortable with my age, and I think"},{"speaker":"Peter Allison","startTime":76.04,"endTime":81.35,"body":"with getting older, and I think in part, I think of all of the sort of insecurities I had"},{"speaker":"Peter Allison","startTime":81.35,"endTime":86.21,"body":"when I was younger, and I don't have those insecurities now."},{"speaker":"Peter Allison","startTime":86.21,"endTime":89.21,"body":"So I've still got some insecurities, but I've lost a lot of them."},{"speaker":"Peter Allison","startTime":89.21,"endTime":94.46,"body":"So I think it's a sort of a trade that maybe my body doesn't quite respond as well to"},{"speaker":"Peter Allison","startTime":94.46,"endTime":98.87,"body":"some things as it used to, but then again, I don't really have these stresses, some of"},{"speaker":"Peter Allison","startTime":98.87,"endTime":100.47,"body":"these stresses and worries that I used to have."},{"speaker":"Peter Allison","startTime":100.49,"endTime":103.79,"body":"So all in all, I think it's a good trade."},{"speaker":"Peter Allison","startTime":103.85,"endTime":104.69,"body":"I'll accept it."},{"speaker":"Peter Bowes","startTime":104.72,"endTime":108.86,"body":"Good. Just to recap, Peter is a geology professor."},{"speaker":"Peter Bowes","startTime":108.89,"endTime":114.77,"body":"He has spent much of his career in the academic world, writing, reading scientific papers"},{"speaker":"Peter Bowes","startTime":114.77,"endTime":121.04,"body":"in his own field, and is now reading scientific papers, amongst other things, focusing on"},{"speaker":"Peter Bowes","startTime":121.04,"endTime":126.61,"body":"human longevity, healthy aging, which is where our interests merge."},{"speaker":"Peter Bowes","startTime":126.62,"endTime":131.96,"body":"We went to school together, recently reconnected, and this is our latest conversation."},{"speaker":"Peter Bowes","startTime":131.96,"endTime":137.99,"body":"Really just taking a look at the latest scientific literature as it applies to healthy"},{"speaker":"Peter Bowes","startTime":137.99,"endTime":143.75,"body":"aging. As we both contemplate the next chapter, the next chapter being, well, we're both"},{"speaker":"Peter Bowes","startTime":143.75,"endTime":146.78,"body":"significantly into our 60s now."},{"speaker":"Peter Bowes","startTime":146.81,"endTime":151.85,"body":"The next chapter being the next 2 or 3 decades, I think, to look at this fairly"},{"speaker":"Peter Bowes","startTime":151.85,"endTime":152.87,"body":"realistically. Peter."},{"speaker":"Peter Allison","startTime":153.08,"endTime":153.46,"body":"Yeah."},{"speaker":"Peter Bowes","startTime":153.47,"endTime":159.08,"body":"So let's start with a study that I spotted in the journal Molecular Nutrition Food"},{"speaker":"Peter Bowes","startTime":159.08,"endTime":166.4,"body":"Research, which looks at the Mediterranean diet and cognitive decline in older adults."},{"speaker":"850 French citizens, roughly 50","startTime":166.4,"endTime":174.68,"body":"50 men and women over the age of 65, were followed for"},{"speaker":"850 French citizens, roughly 50","startTime":174.68,"endTime":179.39,"body":"more than a decade by researchers from the University of Barcelona in Spain."},{"speaker":"850 French citizens, roughly 50","startTime":179.54,"endTime":184.52,"body":"They were all dementia free at the start of the study, and they monitored various"},{"speaker":"850 French citizens, roughly 50","startTime":184.52,"endTime":191.84,"body":"biomarkers, carried out neuropsychological evaluations on each participant during the"},{"speaker":"850 French citizens, roughly 50","startTime":191.84,"endTime":197.99,"body":"course of the study and the finding; Those who closely followed a plant based diet, a"},{"speaker":"850 French citizens, roughly 50","startTime":197.99,"endTime":204.8,"body":"mediterranean diet rich in healthy fats, as shown in blood tests, were less likely to"},{"speaker":"850 French citizens, roughly 50","startTime":204.8,"endTime":208.49,"body":"experience cognitive decline as they aged."},{"speaker":"850 French citizens, roughly 50","startTime":208.49,"endTime":212.06,"body":"And I think, Peter, the interesting thing about this study is the way that these people"},{"speaker":"850 French citizens, roughly 50","startTime":212.06,"endTime":216.74,"body":"were monitored and that there were tests, there were biomarker tests, there were blood"},{"speaker":"850 French citizens, roughly 50","startTime":216.77,"endTime":223.37,"body":"tests to essentially confirm what the scientists were saying, as opposed to anecdotal"},{"speaker":"850 French citizens, roughly 50","startTime":223.37,"endTime":227.33,"body":"evidence, which we might have seen in previous studies on this subject."},{"speaker":"Peter Allison","startTime":227.36,"endTime":231.44,"body":"Yes. I mean, that was one of the interesting things I picked up on because there were"},{"speaker":"Peter Allison","startTime":231.44,"endTime":237.38,"body":"commenting that in many studies like this, they the evidence that they have for diet is"},{"speaker":"Peter Allison","startTime":237.38,"endTime":240.71,"body":"just some sort of little diary that the people are keeping."},{"speaker":"Peter Allison","startTime":240.71,"endTime":245.57,"body":"And as you say, that's just sort of anecdotal and that sort of pulls me back a little bit"},{"speaker":"Peter Allison","startTime":245.57,"endTime":252.95,"body":"to some of these, some articles I've read about dieting and people's ability to deceive"},{"speaker":"Peter Allison","startTime":252.95,"endTime":257.45,"body":"themselves about what they've been eating, that they think they've been really eating"},{"speaker":"Peter Allison","startTime":257.45,"endTime":260.78,"body":"very, very good, but then they just forget about all the little snacks that they've been"},{"speaker":"Peter Allison","startTime":260.78,"endTime":262.73,"body":"having as well, you know, and I'm guilty of that."},{"speaker":"Peter Allison","startTime":262.73,"endTime":270.29,"body":"So whereas in this study they'd gone through and their, the, their diet was, as you say,"},{"speaker":"Peter Allison","startTime":270.29,"endTime":276.74,"body":"it was monitored according to a whole host of markers that were present in their blood."},{"speaker":"Peter Allison","startTime":276.74,"endTime":282.83,"body":"So it sort of gets away from that whole self-certifying what I've eaten problems that you"},{"speaker":"Peter Allison","startTime":282.83,"endTime":283.28,"body":"can get."},{"speaker":"Peter Bowes","startTime":283.28,"endTime":284.99,"body":"The other point is you just said diet."},{"speaker":"Peter Bowes","startTime":284.99,"endTime":287.15,"body":"I probably referred to it as diet as well."},{"speaker":"Peter Bowes","startTime":287.15,"endTime":291.98,"body":"In general terms, it isn't a diet, it is a way of eating."},{"speaker":"Peter Bowes","startTime":291.98,"endTime":297.26,"body":"It is following the the general definition of what a mediterranean diet is."},{"speaker":"Peter Bowes","startTime":297.26,"endTime":299.66,"body":"So this wasn't oh, I'm going on a diet to try to lose weight."},{"speaker":"Peter Bowes","startTime":299.66,"endTime":299.72,"body":"Situation."},{"speaker":"Peter Allison","startTime":299.86,"endTime":301.03,"body":"Yeah, yeah."},{"speaker":"Peter Allison","startTime":301.54,"endTime":306.39,"body":"I mean, so the other interesting thing about this is when you were when they were."},{"speaker":"Peter Allison","startTime":306.39,"endTime":308.53,"body":"They were able to monitor."},{"speaker":"Peter Allison","startTime":308.65,"endTime":313.93,"body":"So they were looking at various chemicals in the blood, which were indicative of things"},{"speaker":"Peter Allison","startTime":313.93,"endTime":314.98,"body":"that they've eaten."},{"speaker":"Peter Allison","startTime":315.1,"endTime":319.24,"body":"They couldn't assess whether some people have been eating red meat or not."},{"speaker":"Peter Allison","startTime":319.24,"endTime":324.07,"body":"So there was no assessment of red meat because they couldn't find a biomarker that they"},{"speaker":"Peter Allison","startTime":324.07,"endTime":327.64,"body":"could use for that, because they couldn't differentiate between red meat or, or chicken."},{"speaker":"Peter Allison","startTime":327.64,"endTime":331.42,"body":"And they or whether or not the body's just the body's doing something with protein"},{"speaker":"Peter Allison","startTime":331.42,"endTime":335.74,"body":"itself. So either building muscle or, or reshaping it."},{"speaker":"Peter Allison","startTime":335.74,"endTime":337.81,"body":"So they couldn't monitor that."},{"speaker":"Peter Allison","startTime":337.99,"endTime":344.8,"body":"And it reminded me of another paper that we discussed a few months back, if you remember."},{"speaker":"Peter Allison","startTime":345.16,"endTime":350.59,"body":"So there was a paper that we discussed a few months back that was looking at the impact"},{"speaker":"Peter Allison","startTime":350.59,"endTime":355.0,"body":"of diet on cardiovascular risk factors."},{"speaker":"Peter Allison","startTime":355.0,"endTime":360.04,"body":"So their conclusion, which seemed to me to be quite interesting, it was the fact if you,"},{"speaker":"Peter Allison","startTime":360.04,"endTime":364.63,"body":"if you, if you're eating, it's it's the quality of the healthy foods rather than the"},{"speaker":"Peter Allison","startTime":364.63,"endTime":366.55,"body":"negativity of the bad foods."},{"speaker":"Peter Allison","startTime":366.55,"endTime":368.05,"body":"That was their conclusion."},{"speaker":"Peter Allison","startTime":368.05,"endTime":371.65,"body":"And that the people who have unhealthy diets are eating."},{"speaker":"Peter Allison","startTime":371.95,"endTime":374.47,"body":"The problem isn't that they're eating too much of the bad stuff."},{"speaker":"Peter Allison","startTime":374.47,"endTime":377.65,"body":"The problem is that they were eating not enough of the really good stuff."},{"speaker":"Peter Allison","startTime":377.65,"endTime":379.69,"body":"So that was the conclusion, if you remember that."},{"speaker":"Peter Allison","startTime":379.99,"endTime":380.65,"body":"If you can remember."},{"speaker":"Peter Bowes","startTime":380.65,"endTime":381.88,"body":"Yes, I do, I do."},{"speaker":"Peter Bowes","startTime":381.88,"endTime":386.05,"body":"And essentially I think what they were saying, what you're saying is that the fact that"},{"speaker":"Peter Bowes","startTime":386.05,"endTime":392.71,"body":"you are eating a significant amount of these healthy foods, these plant based diet foods,"},{"speaker":"Peter Bowes","startTime":392.71,"endTime":400.63,"body":"that is what is promoting the good health, per se, in terms of a protection factor, and"},{"speaker":"Peter Bowes","startTime":400.63,"endTime":403.69,"body":"that it doesn't necessarily I think this is what you're saying doesn't necessarily mean"},{"speaker":"Peter Bowes","startTime":403.69,"endTime":409.87,"body":"that if you eat some meat as part of that diet, that you're going to fall unhealthy, that"},{"speaker":"Peter Bowes","startTime":410.11,"endTime":415.72,"body":"that is going to be okay as long as the, let's say, the bulk of your diet comes into the"},{"speaker":"Peter Bowes","startTime":415.72,"endTime":419.08,"body":"the healthy group and you're getting these, these good fats, etcetera."},{"speaker":"Peter Allison","startTime":419.11,"endTime":424.12,"body":"Yeah. I mean, and sort of like and I guess that the background to that is that there's"},{"speaker":"Peter Allison","startTime":424.12,"endTime":428.92,"body":"been abundant studies which have been done on a whole variety of sort of plant based"},{"speaker":"Peter Allison","startTime":428.92,"endTime":431.44,"body":"chemicals that have beneficial effects on health."},{"speaker":"Peter Allison","startTime":431.44,"endTime":437.02,"body":"And if you eat lots of fresh fruit and vegetables, particularly if you're eating low"},{"speaker":"Peter Allison","startTime":437.02,"endTime":440.59,"body":"calorie, fresh fruit and vegetables, which means you have to eat an awful lot of them."},{"speaker":"Peter Allison","startTime":441.13,"endTime":445.24,"body":"If you're doing that, then you're getting all of these healthy phyto phytochemicals which"},{"speaker":"Peter Allison","startTime":445.24,"endTime":449.17,"body":"have all of this benevolent impact on your health."},{"speaker":"Peter Allison","startTime":449.17,"endTime":454.78,"body":"And, I mean, I've read some studies which suggest that just taking, you know, if if you"},{"speaker":"Peter Allison","startTime":454.78,"endTime":458.98,"body":"are going to be taking vitamin supplements to try and to try and get the same effect that"},{"speaker":"Peter Allison","startTime":458.98,"endTime":462.94,"body":"those vitamin supplements, not all of them have the same impact on your health as just"},{"speaker":"Peter Allison","startTime":462.94,"endTime":466.81,"body":"eating, as eating all of them, as eating the fresh fruit and vegetables."},{"speaker":"Peter Allison","startTime":466.81,"endTime":471.28,"body":"So with that study, in my mind, I was particularly looking to see what the impact of the"},{"speaker":"Peter Allison","startTime":471.28,"endTime":476.38,"body":"red meat was because they had some because they have a negative score for some of the"},{"speaker":"Peter Allison","startTime":476.38,"endTime":479.17,"body":"dairy products in this, in this paper."},{"speaker":"Peter Allison","startTime":479.17,"endTime":482.98,"body":"So I was quite disappointed to find that they couldn't find anything for red meat,"},{"speaker":"Peter Allison","startTime":482.98,"endTime":484.75,"body":"because that's immediately what I was looking for."},{"speaker":"Peter Allison","startTime":484.75,"endTime":486.52,"body":"So they couldn't pull that out."},{"speaker":"Peter Allison","startTime":486.52,"endTime":491.14,"body":"But I mean, I guess as we both know, I think I think we both quite sympathetic to this"},{"speaker":"Peter Allison","startTime":491.14,"endTime":495.34,"body":"notion of everything trying to everything in balance and so."},{"speaker":"Peter Allison","startTime":495.34,"endTime":496.42,"body":"Yeah."},{"speaker":"Peter Allison","startTime":496.42,"endTime":500.17,"body":"So yeah, I was constantly trying to pull that out when I was, when I was reading the"},{"speaker":"Peter Allison","startTime":500.17,"endTime":500.86,"body":"paper."},{"speaker":"Peter Bowes","startTime":500.86,"endTime":505.27,"body":"That's interesting. Something you said at the start that reminded me of a conversation I"},{"speaker":"Peter Bowes","startTime":505.27,"endTime":506.98,"body":"had with a scientist recently."},{"speaker":"Peter Bowes","startTime":506.98,"endTime":514.36,"body":"And that is the use of anecdotal evidence, the use of food diaries or experience diaries"},{"speaker":"Peter Bowes","startTime":514.39,"endTime":519.34,"body":"as part of a scientific study, which this study that we're talking about does not rely"},{"speaker":"Peter Bowes","startTime":519.34,"endTime":523.99,"body":"on. It relies on more scientific evidence in terms of biomarkers based on blood tests."},{"speaker":"Peter Bowes","startTime":523.99,"endTime":529.84,"body":"But I've been involved in a couple of clinical trials, and it always occurs to me, and I"},{"speaker":"Peter Bowes","startTime":529.84,"endTime":536.44,"body":"mean, I think it's a significant issue that so much trust is put in participants of many"},{"speaker":"Peter Bowes","startTime":536.44,"endTime":540.85,"body":"of these studies that we read about, especially in the popular press, that are based on"},{"speaker":"Peter Bowes","startTime":540.85,"endTime":546.73,"body":"anecdotal evidence, that you've got to be extremely careful what you're you're reading"},{"speaker":"Peter Bowes","startTime":546.73,"endTime":551.47,"body":"and what you're believing, because we all know that humans are a fallible."},{"speaker":"Peter Allison","startTime":551.74,"endTime":553.66,"body":"I mean, I was just thinking of an example."},{"speaker":"Peter Allison","startTime":553.66,"endTime":557.71,"body":"I mean, there was a while back my weight had plateaued and I was thinking, well, I'm"},{"speaker":"Peter Allison","startTime":557.71,"endTime":558.85,"body":"getting discouraged."},{"speaker":"Peter Allison","startTime":558.85,"endTime":561.16,"body":"I'm, you know, I'm managing my weight."},{"speaker":"Peter Allison","startTime":561.16,"endTime":563.23,"body":"I'm not eating stuff and this, that and the other."},{"speaker":"Peter Allison","startTime":563.23,"endTime":567.52,"body":"And then I sat down and I had to sit down really carefully and think about the things"},{"speaker":"Peter Allison","startTime":567.52,"endTime":570.16,"body":"that I'd eaten. And I was just wasn't counting those."},{"speaker":"Peter Allison","startTime":570.19,"endTime":575.11,"body":"That little time when I stuck my hand into the into the almonds, almonds and sunflower"},{"speaker":"Peter Allison","startTime":575.11,"endTime":579.88,"body":"seeds. And at that time when I just decided, oh, I'll just have a little extra, I'll just"},{"speaker":"Peter Allison","startTime":579.88,"endTime":584.92,"body":"have one of those little pots of yogurt or a couple of apples or and really, I mean, I"},{"speaker":"Peter Allison","startTime":584.92,"endTime":591.94,"body":"worked out I'd put on a bunch of weight last calendar year, and when I worked out over"},{"speaker":"Peter Allison","startTime":591.94,"endTime":597.4,"body":"the course of the year there, it was the equivalent of me eating an apple a day too much,"},{"speaker":"Peter Allison","startTime":597.82,"endTime":599.29,"body":"which led to the weight weight gain."},{"speaker":"Peter Allison","startTime":599.53,"endTime":602.92,"body":"So it was so I can understand why there are problems."},{"speaker":"Peter Allison","startTime":602.92,"endTime":608.71,"body":"I'm sure that for these self declarations of what people's exercise they're doing or what"},{"speaker":"Peter Allison","startTime":608.74,"endTime":613.51,"body":"diet they're eating, I wouldn't be surprised if there is some sort of systemic bias."},{"speaker":"Peter Allison","startTime":613.51,"endTime":616.66,"body":"They want to think about the good things that they do, and I'm thinking that they"},{"speaker":"Peter Allison","startTime":616.66,"endTime":620.08,"body":"systemically just avoiding the bad things that they do."},{"speaker":"Peter Allison","startTime":620.11,"endTime":621.85,"body":"Right. And I bet we all do it."},{"speaker":"Peter Bowes","startTime":621.97,"endTime":623.26,"body":"And it's so easy to make mistake."},{"speaker":"Peter Bowes","startTime":623.26,"endTime":624.49,"body":"I mean, an apple a day."},{"speaker":"Peter Bowes","startTime":624.49,"endTime":626.17,"body":"So what's that about 100 calories?"},{"speaker":"Peter Bowes","startTime":626.17,"endTime":631.0,"body":"And yeah, that's right. Sometimes just a handful of sunflower seeds, a handful of nuts."},{"speaker":"Peter Bowes","startTime":631.03,"endTime":635.98,"body":"On the surface it looks healthy, it feels healthy, but there's a lot of fat in there and"},{"speaker":"Peter Bowes","startTime":635.98,"endTime":637.42,"body":"there's a lot of calories."},{"speaker":"Peter Bowes","startTime":637.42,"endTime":640.42,"body":"And it's so easy, as you say, just to ignore that."},{"speaker":"Peter Allison","startTime":640.42,"endTime":641.08,"body":"Yeah."},{"speaker":"Peter Bowes","startTime":641.08,"endTime":643.51,"body":"Let's move on, Peter, to the next."},{"speaker":"Peter Bowes","startTime":643.51,"endTime":646.51,"body":"This isn't a well, it is actually based on scientific studies."},{"speaker":"Peter Bowes","startTime":646.51,"endTime":653.32,"body":"But what caught my eye was an article in the New York Times, does a positive mindset"},{"speaker":"Peter Bowes","startTime":653.32,"endTime":657.55,"body":"really help promote healthy or healthier aging?"},{"speaker":"Peter Bowes","startTime":657.55,"endTime":664.12,"body":"And this is an article that's really a pull together of scientific studies over the"},{"speaker":"Peter Bowes","startTime":664.12,"endTime":671.71,"body":"years. In fact, one significant study going back to, what, 21 years to 2002, and this is"},{"speaker":"Peter Bowes","startTime":671.71,"endTime":675.52,"body":"a piece that's been written by Holly Burns in The New York Times."},{"speaker":"Peter Bowes","startTime":675.52,"endTime":681.37,"body":"And, well, it says people who think positively about getting older often live longer,"},{"speaker":"Peter Bowes","startTime":681.37,"endTime":682.66,"body":"healthier lives."},{"speaker":"Peter Bowes","startTime":682.93,"endTime":687.76,"body":"Here's how to reconsider your perspective is the way that they frame it."},{"speaker":"Peter Bowes","startTime":687.76,"endTime":696.4,"body":"And just going back to that 2002 study, this is a decades long study of 660 people that"},{"speaker":"Peter Bowes","startTime":696.4,"endTime":702.52,"body":"showed that those with positive beliefs around getting older lived seven and a half years"},{"speaker":"Peter Bowes","startTime":702.52,"endTime":706.12,"body":"longer than those who felt negatively about it."},{"speaker":"Peter Bowes","startTime":706.12,"endTime":712.87,"body":"And since then, the article says, researchers found that a positive mindset towards aging"},{"speaker":"Peter Bowes","startTime":712.87,"endTime":719.29,"body":"is associated with lower blood pressure, generally longer and healthier lives, and a"},{"speaker":"Peter Bowes","startTime":719.29,"endTime":722.77,"body":"reduced risk of developing dementia."},{"speaker":"Peter Allison","startTime":723.04,"endTime":728.71,"body":"I mean, this is interesting because I think when I first read it, I read the words of, you"},{"speaker":"Peter Allison","startTime":728.71,"endTime":730.06,"body":"know, stereotyping."},{"speaker":"Peter Allison","startTime":730.39,"endTime":736.18,"body":"And the first thing that comes into my head is I'm thinking about the stereotypes that"},{"speaker":"Peter Allison","startTime":736.18,"endTime":738.49,"body":"others have about aging."},{"speaker":"Peter Allison","startTime":738.49,"endTime":742.81,"body":"So my first thing is, you know, you think about people being ageist and assuming that I"},{"speaker":"Peter Allison","startTime":742.81,"endTime":744.78,"body":"can't do something because of my age."},{"speaker":"Peter Allison","startTime":744.79,"endTime":748.75,"body":"But the real issue is self stereotyping, I think."},{"speaker":"Peter Allison","startTime":748.75,"endTime":753.39,"body":"And that's what certainly what's discussed in the paper, it's a and that's what's really"},{"speaker":"Peter Allison","startTime":753.4,"endTime":755.62,"body":"discussed in the New York Times thing really, isn't it."},{"speaker":"Peter Allison","startTime":755.62,"endTime":757.21,"body":"The self stereotyping."},{"speaker":"Peter Allison","startTime":757.6,"endTime":761.89,"body":"And I was recalling watching something that we had on the TV."},{"speaker":"Peter Allison","startTime":761.89,"endTime":766.21,"body":"There was a television program on about aging in the UK a while back."},{"speaker":"Peter Allison","startTime":766.21,"endTime":769.63,"body":"And one of the things is they got a whole bunch of people who were in their 80s and they"},{"speaker":"Peter Allison","startTime":769.63,"endTime":771.01,"body":"put them in a house together."},{"speaker":"Peter Allison","startTime":771.28,"endTime":774.67,"body":"One of the things that they there was no lifts in the house."},{"speaker":"Peter Allison","startTime":775.3,"endTime":779.44,"body":"And so they didn't they were complaining that they couldn't go up the stairs because of"},{"speaker":"Peter Allison","startTime":779.44,"endTime":783.13,"body":"their age, and yet because by the time they had been in the house for a week, they were"},{"speaker":"Peter Allison","startTime":783.13,"endTime":784.54,"body":"going up and down the stairs."},{"speaker":"Peter Allison","startTime":784.54,"endTime":791.29,"body":"And so they'd walked into this house with this negative self stereotyping about what they"},{"speaker":"Peter Allison","startTime":791.29,"endTime":792.73,"body":"can and can't do."},{"speaker":"Peter Allison","startTime":792.73,"endTime":799.33,"body":"And again, I guess the warning is, is that that's quite pervasive and that needs to be"},{"speaker":"Peter Allison","startTime":799.33,"endTime":802.87,"body":"guarded against. And I guess that's that's what the article is really talking about and"},{"speaker":"Peter Allison","startTime":802.87,"endTime":804.55,"body":"warning us about that really, isn't it."},{"speaker":"Peter Bowes","startTime":804.55,"endTime":811.3,"body":"Yeah. In terms of self stereotyping, I'm sure it's something we all do without thinking"},{"speaker":"Peter Bowes","startTime":811.3,"endTime":816.34,"body":"about it. Do you would you is there anything you can put your finger on in terms of your"},{"speaker":"Peter Bowes","startTime":816.34,"endTime":823.72,"body":"own life that you're perhaps exaggerating the impact of age in your mind, and it's not a"},{"speaker":"Peter Bowes","startTime":823.72,"endTime":824.56,"body":"reality."},{"speaker":"Peter Allison","startTime":824.8,"endTime":828.43,"body":"In terms of physical stuff, I guess physical stuff."},{"speaker":"Peter Allison","startTime":828.43,"endTime":837.04,"body":"I am aware that my body will probably recover from injury more slowly."},{"speaker":"Peter Allison","startTime":837.68,"endTime":843.56,"body":"And so there are probably some things I don't do because of that."},{"speaker":"Peter Allison","startTime":843.56,"endTime":851.18,"body":"So I was thinking about going to a some sort of martial arts class really just for"},{"speaker":"Peter Allison","startTime":851.18,"endTime":853.13,"body":"stretching exercises or something."},{"speaker":"Peter Allison","startTime":853.13,"endTime":856.91,"body":"And then I realized that there would be lots and lots of throws in it, and I thought, I'm"},{"speaker":"Peter Allison","startTime":856.91,"endTime":861.38,"body":"going to end up with my shoulder damaged and that'll be not too clever, so I won't do"},{"speaker":"Peter Allison","startTime":861.38,"endTime":866.57,"body":"that. So I think maybe that maybe I'm overreacting on that, because maybe that's"},{"speaker":"Peter Allison","startTime":866.57,"endTime":869.51,"body":"something I should engage with and go forward with."},{"speaker":"Peter Allison","startTime":869.72,"endTime":878.12,"body":"I think the idea of never stopping challenging yourself as best you can is always good,"},{"speaker":"Peter Allison","startTime":878.12,"endTime":883.13,"body":"because the more you challenge yourself, you challenge yourself on something tomorrow and"},{"speaker":"Peter Allison","startTime":883.13,"endTime":885.41,"body":"then in a week's time, it's no longer a challenge."},{"speaker":"Peter Allison","startTime":885.41,"endTime":888.74,"body":"It's easy. So you challenge yourself with something else."},{"speaker":"Peter Allison","startTime":888.98,"endTime":892.97,"body":"And whether that's physical or mental, I mean, I think that's the attitude, isn't it?"},{"speaker":"Peter Allison","startTime":893.0,"endTime":893.78,"body":"It's just."},{"speaker":"Peter Bowes","startTime":893.78,"endTime":899.51,"body":"Yeah, I mean, the first point you made, I think is a realistic acknowledgment of the"},{"speaker":"Peter Bowes","startTime":899.51,"endTime":900.77,"body":"effects of aging."},{"speaker":"Peter Bowes","startTime":900.77,"endTime":905.51,"body":"And one thing I don't do anymore, I used to do a lot of these, you know, Spartan Race"},{"speaker":"Peter Bowes","startTime":905.54,"endTime":909.98,"body":"type events where you're leaping over obstacles, you know, you're swimming through mud,"},{"speaker":"Peter Bowes","startTime":909.98,"endTime":912.23,"body":"and they're pretty grueling, pretty tough."},{"speaker":"Peter Bowes","startTime":912.23,"endTime":913.88,"body":"They were great fun to do."},{"speaker":"Peter Bowes","startTime":913.88,"endTime":917.48,"body":"But the chance of injury is very, very high."},{"speaker":"Peter Bowes","startTime":917.63,"endTime":923.72,"body":"And no matter how fit and healthy you are, it's very easy to jump off an 8 to 10 foot"},{"speaker":"Peter Bowes","startTime":923.75,"endTime":926.3,"body":"wall and hurt your ankle."},{"speaker":"Peter Bowes","startTime":926.3,"endTime":932.12,"body":"And like you, I feel as if a sprained ankle is going to take much longer to recover now"},{"speaker":"Peter Bowes","startTime":932.12,"endTime":936.68,"body":"than it would 20 or 30 years ago, and that's going to limit me in all the other exercise"},{"speaker":"Peter Bowes","startTime":936.68,"endTime":943.4,"body":"pursuits that I, I do, and just purely from a realistic perspective of my situation now,"},{"speaker":"Peter Bowes","startTime":943.57,"endTime":947.84,"body":"I'm just a little bit more careful and I don't see anything wrong with that."},{"speaker":"Peter Bowes","startTime":947.86,"endTime":949.97,"body":"I think that's probably quite wise."},{"speaker":"Peter Allison","startTime":949.98,"endTime":952.73,"body":"Yeah, I am, and I think it's that injury thing."},{"speaker":"Peter Allison","startTime":952.73,"endTime":953.9,"body":"I think I'm aware of that."},{"speaker":"Peter Allison","startTime":953.9,"endTime":959.0,"body":"So I mean, as I was having a conversation about this with my, with my wife yesterday and"},{"speaker":"Peter Allison","startTime":959.0,"endTime":965.54,"body":"she, we both commented that if we think about how active we might be until our 80s, if we"},{"speaker":"Peter Allison","startTime":965.54,"endTime":971.33,"body":"have six months of an injury to sort out, well, that then just that's a significant"},{"speaker":"Peter Allison","startTime":971.33,"endTime":973.61,"body":"amount of our health span time."},{"speaker":"Peter Allison","startTime":973.88,"endTime":978.29,"body":"My wife had an eye just just pointed out that my wife had a two years ago."},{"speaker":"Peter Allison","startTime":978.29,"endTime":981.05,"body":"She had a she was knocked off her bicycle by a car."},{"speaker":"Peter Allison","startTime":981.05,"endTime":984.89,"body":"So she ended up having three months, more or less sitting on her back resting her"},{"speaker":"Peter Allison","startTime":984.89,"endTime":990.74,"body":"ligament injury. So that's framed that's impacted upon her on on her thinking."},{"speaker":"Peter Allison","startTime":990.74,"endTime":994.1,"body":"Because at her age, she's thinking she doesn't want to do that again."},{"speaker":"Peter Bowes","startTime":994.1,"endTime":996.41,"body":"Another line I spotted in this piece."},{"speaker":"Peter Bowes","startTime":996.41,"endTime":1001.84,"body":"Research also shows that people with a more positive perception of aging are more likely"},{"speaker":"Peter Bowes","startTime":1001.84,"endTime":1007.99,"body":"to take preventative health measures like exercising, which in turn may help them live"},{"speaker":"Peter Bowes","startTime":1007.99,"endTime":1013.09,"body":"longer. That might seem to be fairly obvious, but I think when you're looking at studies"},{"speaker":"Peter Bowes","startTime":1013.09,"endTime":1019.21,"body":"and looking at the impact of people's lifestyles, I think that is is a very good and fair"},{"speaker":"Peter Bowes","startTime":1019.24,"endTime":1025.48,"body":"point that if you if that is your mindset that you're doing these things anyway because"},{"speaker":"Peter Bowes","startTime":1025.48,"endTime":1031.03,"body":"you believe in them, well, inevitably your chances of living longer are much better."},{"speaker":"Peter Allison","startTime":1058.01,"endTime":1063.59,"body":"Yeah. I mean, I think, I mean, you've you've been doing sort of fitness related things"},{"speaker":"Peter Allison","startTime":1063.59,"endTime":1064.88,"body":"for, for decades."},{"speaker":"Peter Allison","startTime":1064.88,"endTime":1072.23,"body":"And for me, I allowed my fitness to slip and slip and slip, I suppose like a lot of"},{"speaker":"Peter Allison","startTime":1072.23,"endTime":1081.32,"body":"people, my exercise for maybe ten years was a three mile walk across the park in London."},{"speaker":"Peter Allison","startTime":1081.5,"endTime":1084.35,"body":"So one and a half miles each way on my commute into work."},{"speaker":"Peter Allison","startTime":1084.35,"endTime":1089.0,"body":"That would have been my exercise every day, which is passable exercise for the average"},{"speaker":"Peter Allison","startTime":1089.0,"endTime":1093.47,"body":"Brit, I'm sure, but I was just getting weaker and weaker and getting aches and pains."},{"speaker":"Peter Allison","startTime":1093.47,"endTime":1098.63,"body":"And in my head, about 3 or 4 years ago, in my head I thought, this is just aging and I'm"},{"speaker":"Peter Allison","startTime":1098.63,"endTime":1099.92,"body":"just getting older."},{"speaker":"Peter Allison","startTime":1100.25,"endTime":1104.33,"body":"And really, once I started going to the gym and I started doing exercise, all of those"},{"speaker":"Peter Allison","startTime":1104.33,"endTime":1109.67,"body":"aches and pains just went away because those aches and pains were down to muscles have"},{"speaker":"Peter Allison","startTime":1109.67,"endTime":1115.76,"body":"just got smaller and little strains on tendons and ligaments, and once you put more"},{"speaker":"Peter Allison","startTime":1115.76,"endTime":1117.74,"body":"muscle on, they just went away."},{"speaker":"Peter Allison","startTime":1117.77,"endTime":1118.42,"body":"They're gone."},{"speaker":"Peter Bowes","startTime":1118.43,"endTime":1123.6200000000001,"body":"Do you feel since we first started talking earlier this year, Peter, that in terms of your"},{"speaker":"Peter Bowes","startTime":1123.6200000000001,"endTime":1128.96,"body":"exercise regimes and I think you like me there sometimes on and there, sometimes off and"},{"speaker":"Peter Bowes","startTime":1129.17,"endTime":1133.07,"body":"sometimes there, you're reaping rewards and other times you feel as if you're going"},{"speaker":"Peter Bowes","startTime":1133.07,"endTime":1137.84,"body":"backwards. Do you feel that overall this year you've made progress?"},{"speaker":"Peter Allison","startTime":1137.84,"endTime":1142.85,"body":"I think I'm probably static and have gone maybe static, and I've put a bit of weight on."},{"speaker":"Peter Allison","startTime":1142.85,"endTime":1145.43,"body":"I've probably put 3 or 4 pounds on."},{"speaker":"Peter Allison","startTime":1145.43,"endTime":1146.75,"body":"My cardio."},{"speaker":"Peter Allison","startTime":1146.9,"endTime":1149.1200000000001,"body":"I'm a real creature of habit."},{"speaker":"Peter Allison","startTime":1149.45,"endTime":1154.07,"body":"Peter. And I need to get a routine, and once I get a routine, then that routine is my"},{"speaker":"Peter Allison","startTime":1154.07,"endTime":1159.98,"body":"life raft. And I've always been like that ever since I was, you know, I was I was the"},{"speaker":"Peter Allison","startTime":1159.98,"endTime":1163.97,"body":"little boy who, when he, when he played with toy cars, put them back into cardboard boxes"},{"speaker":"Peter Allison","startTime":1163.97,"endTime":1165.14,"body":"and put them away tidy."},{"speaker":"Peter Allison","startTime":1165.14,"endTime":1167.21,"body":"Right? So that was my mindset."},{"speaker":"Peter Allison","startTime":1167.21,"endTime":1170.63,"body":"And so in that same way I like to I need a routine."},{"speaker":"Peter Allison","startTime":1170.63,"endTime":1172.85,"body":"In my gym."},{"speaker":"Peter Allison","startTime":1172.85,"endTime":1174.59,"body":"I had a brand new gym building."},{"speaker":"Peter Allison","startTime":1174.92,"endTime":1178.76,"body":"It's a social enterprise and they built a brand new building."},{"speaker":"Peter Allison","startTime":1179.27,"endTime":1184.22,"body":"I started using different machines and some of the machines I can't use, so I'm going to"},{"speaker":"Peter Allison","startTime":1184.22,"endTime":1189.71,"body":"have to I've got to move on to free weights, and I'm finding that transition rather"},{"speaker":"Peter Allison","startTime":1189.71,"endTime":1193.97,"body":"difficult. And I've had to really persuade myself that I don't like that transition."},{"speaker":"Peter Allison","startTime":1193.97,"endTime":1198.5,"body":"So I've been going to the gym and I've been doing lots and loads of cardio."},{"speaker":"Peter Allison","startTime":1198.5,"endTime":1204.05,"body":"So my cardiovascular fitness is great, but some of my strength has gone back a bit,"},{"speaker":"Peter Allison","startTime":1204.05,"endTime":1208.94,"body":"although I'm fairly certain once I now I've just started getting back into looking at the"},{"speaker":"Peter Allison","startTime":1208.94,"endTime":1214.55,"body":"backing, back into using some of the different machines, and I'm fairly certain I'll pull"},{"speaker":"Peter Allison","startTime":1214.55,"endTime":1217.91,"body":"that back within a few weeks really, because not I haven't lost too much."},{"speaker":"Peter Bowes","startTime":1217.94,"endTime":1221.24,"body":"Do you have? And maybe I just want to sow the seeds for a future."},{"speaker":"Peter Bowes","startTime":1221.24,"endTime":1225.44,"body":"Let's say the next conversation we have here, which I'm thinking will probably be the"},{"speaker":"Peter Bowes","startTime":1225.44,"endTime":1232.52,"body":"final one that we have this year, and a kind of look ahead to 2024 and some of your goals"},{"speaker":"Peter Bowes","startTime":1232.52,"endTime":1236.54,"body":"and my goals and aspirations in terms of your physical fitness."},{"speaker":"Peter Bowes","startTime":1236.54,"endTime":1240.1100000000001,"body":"But just maybe as a teaser, do you have anything in your mind?"},{"speaker":"Peter Bowes","startTime":1240.1100000000001,"endTime":1245.06,"body":"And every December, these thoughts whiz through my mind repeatedly as to what you would"},{"speaker":"Peter Bowes","startTime":1245.06,"endTime":1247.28,"body":"like to try to achieve next year."},{"speaker":"Peter Allison","startTime":1247.28,"endTime":1252.32,"body":"I actually have in my head I have the equivalent of an Excel spreadsheet of the things I"},{"speaker":"Peter Allison","startTime":1252.32,"endTime":1256.19,"body":"would like to be able to do, and I'll give them one at a time."},{"speaker":"Peter Allison","startTime":1256.19,"endTime":1257.77,"body":"So I'll give one and then you give one."},{"speaker":"Peter Allison","startTime":1257.78,"endTime":1258.41,"body":"How about that?"},{"speaker":"Peter Bowes","startTime":1258.41,"endTime":1262.85,"body":"Okay. And we'll elaborate next time we'll do a full 30 minutes on what next year is going"},{"speaker":"Peter Bowes","startTime":1262.85,"endTime":1264.71,"body":"to look like in the next conversation."},{"speaker":"Peter Bowes","startTime":1264.71,"endTime":1267.17,"body":"Because these thoughts are just ruminating with me at the moment."},{"speaker":"Peter Bowes","startTime":1267.17,"endTime":1268.85,"body":"I'm just mulling it all over."},{"speaker":"Peter Bowes","startTime":1268.85,"endTime":1270.59,"body":"I've got some ideas, but yeah, you go first."},{"speaker":"Peter Allison","startTime":1270.59,"endTime":1278.75,"body":"So background is my goals really are they are waypoints on measuring functional strength"},{"speaker":"Peter Allison","startTime":1278.75,"endTime":1281.27,"body":"and fitness. So these are so that's what they are."},{"speaker":"Peter Allison","startTime":1281.3,"endTime":1285.83,"body":"So they're related to me doing diving and how everything's going to be working well with"},{"speaker":"Peter Allison","startTime":1285.83,"endTime":1288.02,"body":"that and going hiking as well because I want to do some more hiking."},{"speaker":"Peter Allison","startTime":1288.02,"endTime":1296.21,"body":"So start off I'd like to be able to do somewhere between 20 and 30 proper press ups."},{"speaker":"Peter Allison","startTime":1296.21,"endTime":1299.3,"body":"At the moment, I probably haven't done any for a while."},{"speaker":"Peter Allison","startTime":1299.3,"endTime":1302.84,"body":"I can do 30 if I press up off the knee now, I can do 20."},{"speaker":"Peter Allison","startTime":1302.84,"endTime":1306.35,"body":"If I press up off the knee, I can do probably."},{"speaker":"Peter Allison","startTime":1306.35,"endTime":1310.19,"body":"If I pushed by Christmas, I could get back up to 8 or 9 proper press ups."},{"speaker":"Peter Allison","startTime":1310.19,"endTime":1315.2,"body":"But I've never done more than ten in the last year, so I'd like to get that to in the 20s"},{"speaker":"Peter Allison","startTime":1315.2,"endTime":1315.8600000000001,"body":"somewhere."},{"speaker":"Peter Bowes","startTime":1316.22,"endTime":1321.47,"body":"Okay, using exactly the same exercise then I would like to."},{"speaker":"Peter Bowes","startTime":1321.47,"endTime":1327.98,"body":"And I'm probably pretty similar to you if I do an absolute proper press up on the ground"},{"speaker":"Peter Bowes","startTime":1328.43,"endTime":1329.6,"body":"off my feet."},{"speaker":"Peter Bowes","startTime":1329.6,"endTime":1336.35,"body":"I'm probably getting 8 to 10 really good ones with your hands in the proper position, not"},{"speaker":"Peter Bowes","startTime":1336.35,"endTime":1338.51,"body":"spread out wide. So making it easier."},{"speaker":"Peter Bowes","startTime":1338.54,"endTime":1340.31,"body":"Absolutely. doing everything properly."},{"speaker":"Peter Bowes","startTime":1340.31,"endTime":1344.66,"body":"I'm probably in the same sort of region, and I'd love to be able to double that, let's"},{"speaker":"Peter Bowes","startTime":1344.66,"endTime":1348.1100000000001,"body":"say during the course of next year to get up to to 20."},{"speaker":"Peter Bowes","startTime":1348.1100000000001,"endTime":1354.95,"body":"I can do many more if I'm raised up, if I'm pushing off a bar, I'm getting 10 or 12 quite"},{"speaker":"Peter Bowes","startTime":1354.95,"endTime":1358.85,"body":"easily. But of course the amount of strength needed isn't so great."},{"speaker":"Peter Bowes","startTime":1358.85,"endTime":1363.47,"body":"But yes, in terms of an aspiration, and that's entirely possible."},{"speaker":"Peter Bowes","startTime":1363.47,"endTime":1366.14,"body":"Yeah, I think there's nothing that can stop either us from doing that."},{"speaker":"Peter Allison","startTime":1366.14,"endTime":1367.7,"body":"So in similar vein."},{"speaker":"Peter Allison","startTime":1368.0,"endTime":1372.14,"body":"So the other one. So I've got these things in my head of just like different exercises."},{"speaker":"Peter Allison","startTime":1372.14,"endTime":1376.93,"body":"So and I would like to be able to do."},{"speaker":"Peter Allison","startTime":1376.93,"endTime":1383.72,"body":"So it's about pull ups and chin ups and I can at the moment I can do one pull up."},{"speaker":"Peter Allison","startTime":1384.05,"endTime":1386.6,"body":"I can probably I can probably do two chin ups."},{"speaker":"Peter Allison","startTime":1386.6,"endTime":1390.83,"body":"I think at best I've already ever been able to do four chin ups, but I would like to get"},{"speaker":"Peter Allison","startTime":1390.83,"endTime":1392.48,"body":"the like us chin ups."},{"speaker":"Peter Allison","startTime":1392.48,"endTime":1396.47,"body":"I'd like to try and get to ten and I accept what I can do on."},{"speaker":"Peter Allison","startTime":1396.59,"endTime":1397.79,"body":"So I'd like to be able to do that."},{"speaker":"Peter Allison","startTime":1397.79,"endTime":1401.1200000000001,"body":"And I mean, I mean, you know, if I don't make this, I'm not really going to be terribly"},{"speaker":"Peter Allison","startTime":1401.1200000000001,"endTime":1407.15,"body":"bothered. But I would like it's my little, little target that I set myself when I go and"},{"speaker":"Peter Allison","startTime":1407.15,"endTime":1409.46,"body":"try and do exercises to see if I can do that."},{"speaker":"Peter Allison","startTime":1409.46,"endTime":1412.01,"body":"So that that's one of the things I'd like to do as well."},{"speaker":"Peter Bowes","startTime":1412.01,"endTime":1417.77,"body":"So my other number one aspiration for the year is actually to get back into running."},{"speaker":"Peter Bowes","startTime":1417.77,"endTime":1420.56,"body":"I used to run marathons, triathlons."},{"speaker":"Peter Bowes","startTime":1420.71,"endTime":1425.51,"body":"I do a lot of hiking, a lot of walking now, but I don't really run."},{"speaker":"Peter Bowes","startTime":1425.51,"endTime":1430.91,"body":"And I want to and I'm going to do this the sensible way, and that is to start slowly with"},{"speaker":"Peter Bowes","startTime":1430.91,"endTime":1431.96,"body":"very short distances."},{"speaker":"Peter Bowes","startTime":1431.96,"endTime":1437.42,"body":"But I'd love and this isn't a huge ambition, but if I could do a 5K or a more"},{"speaker":"Peter Bowes","startTime":1437.42,"endTime":1441.98,"body":"ambitiously, a 10K by the end of next year, that would be great."},{"speaker":"Peter Bowes","startTime":1441.98,"endTime":1445.4,"body":"And I've just got out of the habit of that kind of training."},{"speaker":"Peter Bowes","startTime":1445.4,"endTime":1449.21,"body":"And, you know, part of it is because running is quite boring."},{"speaker":"Peter Bowes","startTime":1449.57,"endTime":1453.8,"body":"I've got a lot of other stuff to do at the moment, and it isn't top of my priority, but"},{"speaker":"Peter Bowes","startTime":1453.8,"endTime":1458.06,"body":"the feeling of being able to do and especially to do an event, to do it with lots of"},{"speaker":"Peter Bowes","startTime":1458.06,"endTime":1461.54,"body":"other people. I would like to get back into doing that."},{"speaker":"Peter Allison","startTime":1461.54,"endTime":1466.73,"body":"Yeah, I've never really gone running because I've never really been very good at it."},{"speaker":"Peter Allison","startTime":1466.73,"endTime":1473.75,"body":"I was terrible at it when I was a kid at school, as you may remember, and I think I've"},{"speaker":"Peter Allison","startTime":1473.75,"endTime":1478.4,"body":"had that sort of the impact of that, of that failure has probably carried through my"},{"speaker":"Peter Allison","startTime":1478.4,"endTime":1480.47,"body":"life. So I've, I don't run now."},{"speaker":"Peter Allison","startTime":1480.47,"endTime":1483.83,"body":"So but one of the things I think I'd like to be able to do that."},{"speaker":"Peter Allison","startTime":1483.83,"endTime":1485.93,"body":"So that's one of the things I'd like to do to change."},{"speaker":"Peter Allison","startTime":1485.93,"endTime":1492.35,"body":"So let's say I would like to be able to do a 5K by mid-June."},{"speaker":"Peter Allison","startTime":1492.35,"endTime":1496.88,"body":"So I think probably one of the things I'll just notice is because of all of the cardio I"},{"speaker":"Peter Allison","startTime":1496.88,"endTime":1501.56,"body":"did because of diving and Covid, because Covid can cause lung damage and impact on"},{"speaker":"Peter Allison","startTime":1501.56,"endTime":1503.03,"body":"people's fitness."},{"speaker":"Peter Allison","startTime":1503.03,"endTime":1507.17,"body":"To dive, I had to go through a self certifying sheet, and I had to do so many Mets of"},{"speaker":"Peter Allison","startTime":1507.17,"endTime":1511.07,"body":"activity on an exercise machine just to self certify to say I didn't have to go to a"},{"speaker":"Peter Allison","startTime":1511.07,"endTime":1519.02,"body":"diving medic. And I did that and I got the full score, but and I was pushing myself to do"},{"speaker":"Peter Allison","startTime":1519.02,"endTime":1523.97,"body":"that. But the interesting thing was, is that my heart rate was really high."},{"speaker":"Peter Allison","startTime":1524.0,"endTime":1528.26,"body":"I did the exercise, but my heart rate was it was my heart that limited me."},{"speaker":"Peter Allison","startTime":1528.26,"endTime":1531.53,"body":"And since then I've been doing so much cardio."},{"speaker":"Peter Allison","startTime":1531.56,"endTime":1537.59,"body":"I've been. I upped the ante with the cardio, and now it's my legs that can't do it, and"},{"speaker":"Peter Allison","startTime":1537.59,"endTime":1541.07,"body":"that my breathing rate and pulse rate is I can't."},{"speaker":"Peter Allison","startTime":1541.22,"endTime":1544.25,"body":"I find it difficult now to get my pulse rate up too high."},{"speaker":"Peter Allison","startTime":1545.39,"endTime":1549.71,"body":"So now I'm now leg limited, so I now need to do something with my legs, put more muscle"},{"speaker":"Peter Allison","startTime":1549.74,"endTime":1551.84,"body":"on my legs I think or train my legs something."},{"speaker":"Peter Bowes","startTime":1551.84,"endTime":1556.22,"body":"What do you just very briefly what do you get your pulse rate up to when you're you feel"},{"speaker":"Peter Bowes","startTime":1556.22,"endTime":1558.83,"body":"as if you're working at maximum effort?"},{"speaker":"Peter Allison","startTime":1558.83,"endTime":1567.17,"body":"Okay, so when I did this about a year ago, I was getting my pulse up to about 172 173,"},{"speaker":"Peter Allison","startTime":1567.17,"endTime":1569.66,"body":"which is higher than the notional maximum."},{"speaker":"Peter Allison","startTime":1569.66,"endTime":1576.38,"body":"But, you know, at that point I was starting to feel a bit sick, but now I can't really"},{"speaker":"Peter Allison","startTime":1576.38,"endTime":1577.8700000000001,"body":"get it past a hundred and...."},{"speaker":"Peter Allison","startTime":1577.8700000000001,"endTime":1581.49,"body":"Right is my legs won't do it."},{"speaker":"Peter Allison","startTime":1581.6100000000001,"endTime":1585.27,"body":"Won't take it. I feel as though I'm not particularly breathing very heavily."},{"speaker":"Peter Allison","startTime":1585.27,"endTime":1587.19,"body":"And by the time I'm up to 150."},{"speaker":"Peter Bowes","startTime":1587.22,"endTime":1594.1200000000001,"body":"Interesting. I haven't tried to get it that high, but I notice at the most difficult part"},{"speaker":"Peter Bowes","startTime":1594.1200000000001,"endTime":1598.8600000000001,"body":"of my morning walk, which is the steepest part of the hill I'm getting to and I try to"},{"speaker":"Peter Bowes","startTime":1598.8600000000001,"endTime":1599.91,"body":"get it to."},{"speaker":"Peter Bowes","startTime":1599.94,"endTime":1605.16,"body":"It doesn't sound very much compared with what you're achieving, but 120 I, I kind of"},{"speaker":"Peter Bowes","startTime":1605.16,"endTime":1611.91,"body":"hover around 118, 119 and maybe put in a bit of extra effort to get it over the hill at"},{"speaker":"Peter Bowes","startTime":1611.91,"endTime":1615.42,"body":"120, but that seems to be my maximum effort at the moment."},{"speaker":"Peter Bowes","startTime":1615.42,"endTime":1621.8700000000001,"body":"But I think if I did a sort of stress test type exertion on a treadmill and run really,"},{"speaker":"Peter Bowes","startTime":1621.8700000000001,"endTime":1624.45,"body":"really hard and fast, obviously I could get it much higher."},{"speaker":"Peter Bowes","startTime":1624.45,"endTime":1631.5,"body":"But that seems to be where I, you know, given our age and maximum heart rate for our age,"},{"speaker":"Peter Bowes","startTime":1631.5,"endTime":1635.3700000000001,"body":"that's still pretty good for a daily achievement, I think."},{"speaker":"Peter Allison","startTime":1635.82,"endTime":1639.78,"body":"But I mean, but you're really I mean, you've got a high level of background fitness."},{"speaker":"Peter Allison","startTime":1639.78,"endTime":1644.82,"body":"I mean, I'm sure that is it not just that that 120 for you is just that maybe your"},{"speaker":"Peter Allison","startTime":1644.82,"endTime":1646.71,"body":"heart's just saying, hey, this is so easy."},{"speaker":"Peter Allison","startTime":1646.71,"endTime":1647.91,"body":"I don't really have to stress it."},{"speaker":"Peter Bowes","startTime":1647.91,"endTime":1651.54,"body":"Quite possibly. Yeah, because I don't know what your resting heart rate is."},{"speaker":"Peter Bowes","startTime":1651.54,"endTime":1655.47,"body":"Mine is pretty low, sort of mid 40s when I'm asleep."},{"speaker":"Peter Allison","startTime":1655.59,"endTime":1656.64,"body":"That's fantastic, isn't it?"},{"speaker":"Peter Allison","startTime":1656.64,"endTime":1657.99,"body":"I mean, I'm my."},{"speaker":"Peter Allison","startTime":1658.02,"endTime":1662.79,"body":"If I'm lying in bed in the morning, mine's about 59, 58 or something like that."},{"speaker":"Peter Allison","startTime":1663.24,"endTime":1669.03,"body":"So I think I've improved my heart fitness and that's why I find it difficult to push my"},{"speaker":"Peter Allison","startTime":1669.03,"endTime":1672.93,"body":"heart faster anymore, because I just think it's just got better at pumping blood around."},{"speaker":"Peter Allison","startTime":1672.96,"endTime":1677.22,"body":"But I think now I have to put more because I think the plateau is I've got to put more"},{"speaker":"Peter Allison","startTime":1677.22,"endTime":1680.13,"body":"muscle on my legs really, and start doing stuff."},{"speaker":"Peter Allison","startTime":1680.13,"endTime":1684.15,"body":"So I think running, I think I quite want to start doing that."},{"speaker":"Peter Allison","startTime":1684.42,"endTime":1685.95,"body":"I've just got to action it"},{"speaker":"Peter Bowes","startTime":1685.95,"endTime":1688.41,"body":"Just got to action it. That's what we should call these conversations, shouldn't we?"},{"speaker":"Peter Bowes","startTime":1688.41,"endTime":1690.42,"body":"It's all encompassing."},{"speaker":"Peter Bowes","startTime":1690.42,"endTime":1691.59,"body":"Let's wrap this up, Peter."},{"speaker":"Peter Bowes","startTime":1691.59,"endTime":1696.45,"body":"And in fact, what we've just been talking about is a nice segue into this is just a local"},{"speaker":"Peter Bowes","startTime":1696.45,"endTime":1703.26,"body":"newspaper article that I spotted, the Cross Timbers Gazette in southern Denton County in"},{"speaker":"Peter Bowes","startTime":1703.26,"endTime":1709.44,"body":"Texas, and they did a nice little piece about a couple of centenarian sisters who lived"},{"speaker":"Peter Bowes","startTime":1709.44,"endTime":1712.8600000000001,"body":"together, Rene Sutton and Opal Simmons."},{"speaker":"Peter Bowes","startTime":1712.8600000000001,"endTime":1716.55,"body":"By the end of this month, both will be centenarians."},{"speaker":"Peter Bowes","startTime":1716.58,"endTime":1724.14,"body":"Opal turns 100 on the 31st, Rene hits 102 on December the 10th, and it is one of those"},{"speaker":"Peter Bowes","startTime":1724.14,"endTime":1729.75,"body":"typical articles talking to a couple of very, very old people what their tips for a long"},{"speaker":"Peter Bowes","startTime":1729.75,"endTime":1730.83,"body":"life are."},{"speaker":"Peter Bowes","startTime":1730.83,"endTime":1736.95,"body":"And says Rene, I tell people, sit in your chair, but when you get out of your chair, be"},{"speaker":"Peter Bowes","startTime":1736.95,"endTime":1738.15,"body":"sure to move."},{"speaker":"Peter Bowes","startTime":1738.18,"endTime":1743.33,"body":"Do something besides sitting around, she says she thinks it works."},{"speaker":"Peter Bowes","startTime":1743.34,"endTime":1748.95,"body":"She says her husband was 95 when he died, and she is still going fast and furious."},{"speaker":"Peter Bowes","startTime":1748.95,"endTime":1754.56,"body":"And you know, this is what I hear from so many very, very old people that you just got to"},{"speaker":"Peter Bowes","startTime":1754.56,"endTime":1757.47,"body":"get up. And if you can get up and and move."},{"speaker":"Peter Allison","startTime":1757.5,"endTime":1764.88,"body":"Yeah. And I actually thought that that attitude that she had is probably reflects an"},{"speaker":"Peter Allison","startTime":1764.88,"endTime":1768.42,"body":"attitude that she's probably had for most of her life now."},{"speaker":"Peter Allison","startTime":1768.42,"endTime":1769.98,"body":"It means get up and move."},{"speaker":"Peter Allison","startTime":1770.01,"endTime":1773.49,"body":"It probably meant get up and do an awful lot more stuff."},{"speaker":"Peter Allison","startTime":1773.49,"endTime":1775.53,"body":"20, 30 years ago, I imagine."},{"speaker":"Peter Bowes","startTime":1775.71,"endTime":1778.73,"body":"And the other snippet of just made me smile."},{"speaker":"Peter Bowes","startTime":1778.74,"endTime":1782.6100000000001,"body":"The other thing that they enjoy, would you believe is modern day technology."},{"speaker":"Peter Bowes","startTime":1782.6100000000001,"endTime":1784.29,"body":"And they love Alexa."},{"speaker":"Peter Bowes","startTime":1784.32,"endTime":1789.66,"body":"They each have an Alexa device and they ask Alexa all sorts of questions, like in the"},{"speaker":"Peter Bowes","startTime":1789.66,"endTime":1792.66,"body":"middle of the night calling out, what time is it?"},{"speaker":"Peter Bowes","startTime":1792.66,"endTime":1797.19,"body":"You just ask her any question and she can get you an answer pretty quickly."},{"speaker":"Peter Bowes","startTime":1797.19,"endTime":1801.93,"body":"They are embracing technology and some sensible advice about exercise."},{"speaker":"Peter Bowes","startTime":1802.44,"endTime":1803.76,"body":"What's not to love about that?"},{"speaker":"Peter Allison","startTime":1803.76,"endTime":1804.33,"body":"Brilliant."},{"speaker":"Peter Bowes","startTime":1804.6,"endTime":1806.46,"body":"Peter, really good to talk to you."},{"speaker":"Peter Bowes","startTime":1806.46,"endTime":1808.8,"body":"As I say, let's talk again before the end of the year."},{"speaker":"Peter Bowes","startTime":1808.8,"endTime":1814.2,"body":"Both give a little bit more thought to what we want to try to achieve next year."},{"speaker":"Peter Bowes","startTime":1814.2,"endTime":1819.51,"body":"And as you were talking, this thought whiz through my mind that if you aspire to run A5K"},{"speaker":"Peter Bowes","startTime":1819.51,"endTime":1825.45,"body":"and so do I. Maybe on my next trip to the UK, I see you smiling."},{"speaker":"Peter Bowes","startTime":1826.14,"endTime":1829.08,"body":"We get together and we do that."},{"speaker":"Peter Allison","startTime":1829.23,"endTime":1830.52,"body":"That sounds brilliant."},{"speaker":"Peter Allison","startTime":1830.52,"endTime":1831.0,"body":"Yeah."},{"speaker":"Peter Bowes","startTime":1831.27,"endTime":1832.74,"body":"Let's do it. Peter, good to talk to you."},{"speaker":"Peter Bowes","startTime":1832.74,"endTime":1833.1,"body":"Take care."},{"speaker":"Peter Allison","startTime":1833.16,"endTime":1834.1200000000001,"body":"Nice to talk to you as well."},{"speaker":"DISCLAIMER","startTime":1834.21,"endTime":1839.38,"body":"This podcast is for informational, educational and entertainment purposes only."},{"speaker":"DISCLAIMER","startTime":1839.4,"endTime":1841.8600000000001,"body":"We do not offer medical advice."},{"speaker":"DISCLAIMER","startTime":1841.89,"endTime":1847.23,"body":"If you have health concerns of any kind or you are considering adopting a new diet or"},{"speaker":"DISCLAIMER","startTime":1847.23,"endTime":1850.98,"body":"exercise regime, you should first consult your doctor."}]}