My Morning UnRoutine

This is an A.I. transcript so apologies for any errors.

So I'm gonna tap into Ru's decades of knowledge in building routines, nutrition, effective weight training, and he gives me his recent results on his biometric tracking, and finally his killer skincare routine.

Rupy: First of all, I feel very flattered. Thanks,

Jay: man. Man. Yeah, no, I appreciate that. It's the first time I've probably given you a little compliment.

I'm still annoying, but sorry for compliment. Yeah, yeah. No, it's all

Rupy: right. Yeah, , I, uh, okay. So. , I, I wish I could point to like, you know, some sick bit of technology, whether it's like I get my investigations done every three months, or a continuous glucose mantra or aura ring or like whatever, whatever. But unfortunately it's really boring, right?

It's pure consistency. . So over the last 10 plus years, I have been madly consistent. And you've gotta think about the inception of that, right? So when I got ill, which is kind of like why I started the Doxys kitchen and how I fell into nutrition lifestyle, when I got ill, I. I had the stick as my sort of motivating factor.

So there there are two broad motivating factors. You've got your carrot or your stick. Most people look at diet and lifestyle as a means to get their abs. You know, you're Mr. Ab man. Everyone's looking like how they look on the beach or how they're gonna be attractive to members of the opposite, or same sex, whatever.

For other

Jay: dudes normally,

Rupy: or other dudes. Actually, it's Mo It's mostly about dudes.

Jay: Yeah. Women don't care about the ass for other

Rupy: dudes, to be honest. Like even women, like, like my, my partner always tells me like she dresses up to, you know, impress other women as well. I mean, it's just one of those things, it's a bit strange, but like, everyone does it, guys do it, you know, it's a strange world.

So that, that's like your, your carrot if you like. I would broadly categorize it into the carrot, like, you know what you can get. Working out or looking your your best. And, and, and in my case, it was a stick. It was like, if I don't sort out my lifestyle or improve my, my health and wellbeing, I'm lumbered with a condition here.

So that was sort of like the start of my habit change. But therein lies is a problem. You, you can only rely on willpower for so long. You need to have foundational level habits to maintain that consistency. So you have to identify with what that is and my core identity, the thing that maintains my habit of going to the gym, my eating well, and all that kind of stuff.

I wake up early. I wake up super early, uh, and I get

Jay: my, you wake up by this time. What's, what's the current timing? What's, what's the current time you're waking? Yeah. Five. Five.

Rupy: Oh man. Five club five. Yeah. Yeah, yeah. I'm five a club. I was really, I was really inspired by that, but I think I've always been a bit of an early riser y your sort of in internal body clock changes at different periods of your life, and teenagers tend to, uh, go to sleep later and wake up later.

But in my twenties and certainly thirties, that, that's really shifted and I, I'm much more of a sort of a, a morning la

Jay: Okay, so you wake up early. Alright, so that, that's, that's one. But,

Rupy: but even if Right. Your chronotypes suggest that you are more of a, cuz a lot of people, particularly those working in tech, I've found they, they get their best work later on.

They get their best work at like, you know, 11, 12, sometimes one in the morning. You can't apply this to, to everyone because, you know, if you get up at five, you are, you are halving your sleep. And that's definitely not good in the, in the long run. So rather than just waking up early, it's. Uh, getting that time period first thing after waking up that you dedicate to your health and wellness routine.

Hmm. And if that means waking up earlier than you normally would, regardless of that's like nine or 10. Or you know, if you're lucky to wake up at nine or 10, uh, or six and waking up at five in my case, then you gotta fit it in there cuz that's your consistency period. You gotta double down on that.

Jay: This is waiting.

You go to the gym then, so you, you do your. In the

Rupy: morning, I have like a bit of an American psycho routine that we've discussed before, which is where I get up, I drink my water, I meditate, I stretch, and then I get behind my computer, I have my coffee, and then I go to the gym.

Jay: Okay, so you, okay, so you got gym a bit after like what?

Like 10, 11, 9, 10, 11, 12. No, no,

Rupy: no. Like, like 6, 6, 6 30. Dude, like , like, uh, I, I'm there with the gym opens, man.

Jay: still fast asleep. Okay. And are you, um, are you one of those intimate fasting people as well? Like I do that, but is that one of you, is that, do you do follow that as well?

Rupy: I do intermittently, intimately fast.

Right. Okay. So like I, I will just be very intuitive about it. So I'm not really strict. I'm proper, I'm really flexible, man. Like, I will skip breakfast maybe a couple of times a, a week, like at the weekends. So if I'm not on, like, on a heavy training day, then I, I'll probably skip and I'll just have two meals, like actually on Sunday.

I had breakfast brunch with my, my parents and then we had like a late afternoon lunch with, uh, some friends of ours that were in town. And then I didn't eat dinner and I just had like some evening tea and that was it. So I had two meals that day. And

Jay: what, what's your structure in terms of. Keeping fit.

Like whenever I speak to people that are in great shape, they do have some form of structure in that they're gonna do strength training. A few days they'll do some, yeah, hit workouts. They'll be do walking, they'll do yoga. Pilates. Like what? Like you must have a rough structure for the week. How does yours look?

Yeah,

Rupy: so I do have a rough structure. It's not regimented and the reason why it's not regimented is because my sleep can be up and down. And so this is where the aing actually is quite useful for me cuz it will dictate the quality of my sleep and therefore the intensity of my workout. So if I slept really well, It's leg day baby.

It is. It's gonna be heavy muscle day. It's gonna be really like going balls to the wall with a good sort of variety of leg strength training. It's not just like squatting the whole time, but it's gonna be like quite intense legs and, and big muscles. The other thing that I would do if I've slept very well is, uh, cardio, like intense cardio.

So I will do a, a good sort of bike ride for like 30 minutes. Thing is, dude, I'm, I'm a bit weird. I I weird in this sense because some people need to go to a spin class to get like, Pepped up by the instructor and they're like, shout and they're like, you can do it. And they're spinning the towel and they're doing, and then they're getting up on the thing and they're down on the thing.

I find that the most annoying thing that anyone can do is shout at me during a workout. That's why I don't do berries. I don't do F 45, I don't do none of this spin stuff. It is, I just wanna get my music on. I don't want to, I just want to like ride out to it. Like I'll get progressive house going. I'll get like some, some dirty like rap beats.

I'll get like whatever, like gets me in the. That's in, I'm in the zone and I'm just like riding away. So I think getting myself in the zone, particularly if I've slept very well, that, that's awesome. Then row machine, and then obviously running in and all that kind of stuff. The most important thing is because this sounds very un uh, unachievable with people, most people can't barely get themselves out of bed.

Right? And it comes back to the consistency thing. You need to commit to a minimum level, a stupidly minimum level of exercise that you can promise yourself that you'll do every single. For me, it's my five minutes of stretching, right? Every single day I have to do five minutes of stretching. It's the minimum amount of work that I know I can do.

I do it straight after my meditation. Part of it is stick because I've got a long standing back problem. It doesn't give me that much dip during the day. Cause I've done a lot of physio and I do my stretching every single day. But also it makes me feel that I've moved my body today. And if you can.

Identify with that per that person that you are someone who moves themself every single day. I'm telling you, it's game changing and it will lead to all these other things that, you know, get you to do hit without having a, an instructor and, and all that kind

Jay: of stuff. No, I love that. So, on my side, and I'm nowhere your level, but it.

I do my yoga every day for 25, 30 minutes. That's minimum, right? So it's not work habit. It gets me moving. Yeah. And what I've invested in, I've gone like, you know, I can go buy loads of equipment, but honestly all I've got is some simple dumbbells, 12 and a half kgs. I just stick it next to my yoga mat. And if I'm not going to the gym, I will literally squat those babies or I'll be, you know, doing some presses.

I'll even sit at my bed and do some chest press. I'll do something with them and I'll figure out three different, um, exercises, do like three sets and it's like a 10 50 minute workout if I jump in the shower. So I, that, that was a great hack for me, but it's not taking me to that advanced level as in, you know, that great shape.

Cause I feel like I, but it, it kept me going. So that's why I, I feel that definitely helped me keep. A good level. . But you know, obviously what we're gonna talk about in a bit more is just, I wanna go a bit more into like the reps and the exercises. Cause the compound exercises. Cuz I started in yoga like four or five years ago.

Right. And I love yoga and I probably say in the last two years yoga became really big. Same with Pilates, got even bigger. But now I'm seeing a big shift back into weight training. Even, you know, guys and women, they, they're all like going proper on the weight training. Yeah. You know, you're realizing it is still relaxing.

You're realizing your body's getting more movement, it's, you're becoming more relaxed. What's your current stance on weight training? Are you pushing really heavy weights? Are you just going for more reps?

Rupy: Like what, what, well, what stage are you at right now with that? So, so I would say, it's a good question.

I would agree that trend is definitely, Uh, moving toward weight training and z something called zone two training, which is sort of like, um, it's not where you are sprinting or like, you know, massively outta breath. It's almost like a consistent, uh, hard push for a long period of time. So it's like where you are, like going 60 minutes on the bike and you can.

You can't have a conversation, but you can almost like grunt. I'm like, yes, yes, no, yes. You know, ju just, just like one word answer is basically on, on, on the, on the bike. Um, strength training's super important, particularly as we age because, uh, you know, the degradation of bone and muscle is, is pretty apparent.

And actually that's one of the reasons why we see higher inflammation levels is because you have a process called cyclopedia and it's. You know, basically where your muscles ait underway and you're just replacing it with fat. So to avoid that, do you

Jay: have to lift a certain amount of weight or,

Rupy: yeah. Yeah.

So body weight is almost like the minimum and they're a above that. That's a

Jay: lot. Yeah. Yeah, yeah, yeah. As in like, you know, a

Rupy: squat, when I, when I say body weight, I mean like you're doing a low squat and you'd be Yeah, yeah, yeah,

Jay: yeah. No, I thought you got lift like 70, 80 kg.

Rupy: Yeah. When you're doing that, if you can do like 1.5 times your body weight, you're doing very well.

If you can do one times your body weight, that's huge. That's a, that's a good standard. Yeah, yeah, yeah, yeah. Yeah. I used to be, you know, someone who could do that, not easily, but, um, definitely something that I would aspire to. But now, because I've had longstanding back problems, I know that my form isn't a hundred percent, so I won't go heavy.

I'll just be much more consistent, and there are ways in which you can stress your body in a good way. without necessarily having to like pile on loads of plates onto your barbell and doing like more movement, mobility. And sort of, uh, conditioning exercises is where my focus is. So if I do a squat, let's say, um, I'll do like a 40 or 50 K squat, which is like ju just above like half my body weight actually, you know, is half my body weight.

I would hold that low squat for like a good two seconds before pushing, uh, out of that squat, you know, over two seconds as well. So the, everything that I do is a lot more controlled. It's slower, it's less explosive. And some people might see it as boring, but man, you feel it. You, you feel it a lot. Yeah. A hundred.

Jay: So you do more reps though?

Rupy: I would do more reps, yeah. So I would do like 12 to 14, whereas someone going heavy might do like, you know, 2, 3, 4, something like that. Because I'm, I'm not really looking to like bulk or, you know, add more muscle per se. I'm, I'm looking more to sort of like condition, uh, and, and maintain.

So I'm in a different phase and I, I don't think bulking on muscle is necessarily healthy or desirable unless you are really doing it for aesthetics. I, I really don't see the. , the, the benefits of that. Mm-hmm. ,

Jay: for me, I enjoy actually just pushing like the strength training, like pushing sometimes a bit more weight.

Cause I started. probably doing what you are doing and I'm going up now cause I just, I dunno, it's that thrill of just pushing more. I've also just got a PT in um, so a person Oh nice. In is very privileged, very lucky. But I just, and I was worried about the form, you know, I found someone who's reasonable, like you can get, you can get good PTs for like 40, 60 pounds.

Like if you go to these high ones that like charge a lot. But you can, I think, you know, if you look well, you can find a really good PT trading for like some guys for like 30 pounds. So you can get good. . Mm-hmm. Um, and yeah, it's more around the form because with weight training in particular, it is all about your posture, your frame, and it's so much, there's a lot of complexity, like if you wanna squat really well, if you're in a deadlift really well barbell, like Rose, like these are quite technical exercises.

I had no, I like, I've, I've been doing them naturally and I've had my friends train me sometimes, but when you have an expert, like there's so much. Angles and switches and changings. If

Rupy: you can afford a pt, uh, a hundred percent. Go for it, man. That's what I, I would say I, I've had PTs throughout my, um, sort of like, I dunno, gym, career, I dunno what the fuck you call it, but like, uh, , you know, like, uh, I, gym life, gym, my gym life.

If you can get a PT to give you the basics. That's great. If you need a PT to motivate you, that's another thing. That's when it gets expensive. But I think like, you know, a few sessions with a PT to like cheat you, you know what to do then like maintain that sort of consistency. And also you, you have to be like, and it's not very fashionable to talk about this these days in this the current environment where everyone is sort of like being very respectful of people who.

Uh, issues with self-worth and beating themselves down a bit too much. But you do need to be rigid with yourself. You do need to be harsher on yourself, and actually you need to lean into what motivates you. And if it is, you know, a, a bit of like, come on, slap yourself around the face and let, let's, let's get to it if that gets it.

The job done. In the long run, that's gonna be better for you. And as long as that doesn't spiral into like, you know, this practice of shame and, you know, feeling that you have to, uh, go to the, the gym like twice a day and like eat a bro a piece of broccoli. To look well like that, that's when it gets problematic.

But I think most people can understand when it's an issue and when it's actually motivating, hopefully. Anyway, the other thing I would say, so in addition to consistency, right? It's um, it's cook. So I would say if you're cooking yourself, there we go. No, no, I'm not trying to plug my book, but it is out on the 19th of January in all good bookstores and on Amazon, you're a hundred percent right, but

Hundred

Jay: percent right. But if you cook from scratch, then here's the code. .

Rupy: Yes. If you cook from scratch, uh, and you know what's going into your food like. Hundred percent. You're gonna see the benefits of that if you quit snacking as well. Like we, we ain't designed to, we're not meant to be snacking, especially, we're not meant to be snacking on the things that are typically what you find in a snacking environment, like a coffee store or you know, from the certain RS of the supermarket when you're checking out and stuff.

Don't touch that stuff. Like, you just, just keep it out of your basket. You'll save money and you'll save, uh, time in the, in the gym or in the park or wherever you're doing your exercise. So cooking from scratch I think was, is a great way of maintaining that. And the other thing is quitting alcohol. I know, I know.

You don't really drink that much.

Jay: I would say get, don't drink that much. Yeah. Yeah,

Rupy: you said that with the smart, so I dunno, ,

Jay: so whenever I go out I've, I've, I've worked out myself and this helps, this helps so many other people. Um, with drinking is well, a, like how often do you drink? Right? Maybe once a week, twice a week.

Right. I try to, Not drink so often. Um, but let's say I do. I've worked out. If I drink one drink, I'm fine. No hangover. No hangover. I'm fine If I drink two, I'm starting to feel a little bit, but I'm still good when I drink three now I'm on a bit of a buzz or I can feel it. And I think most people can. And you are normally in a good buzz at this point, and there's no hang.

But once you get to four, I've realized, okay, now you're trying to, you're feeling it more and now the hangover clock is starting the next day. Yeah. So what I've learned is once it gets to three, like three wine glasses or three drinks, you know, three units or however you wanna look at it, right. Um, at that moment, I just stop after that one.

That's my max. So I normally end between two and three obviously occasionally, you know, if it's a big day, I. Go further, but if you're going further, like I call it like the unknown. So once you go past three , you're going the unknown. Yeah. Drinking four to like 10, you're still in trouble, right? Um, I don't advise anyone to.

Go too far. But, you know, it's, it is just natural. So I just make a decision, like, am I gonna, you know, you're either gonna blow yourself up or stay below three, and I normally stay below three. Yeah. I, and I've given this hack to a lot of people and they've really appreciated it. So, um, hopefully it might help someone out there.

But yeah, so that's, and I agree. If you can cut alcohol's

Rupy: good. I'm pretty regimented. Um, so I will have like one to two, um, generally when, when I go out, but I also, I like cocktail bars because of this whole mindful drinking movement are really producing good, low and no alcohol. , uh, beverages. Right? And they're, and they're, they're constructed, like you would a great cocktail that you'd find in a, in a, in a decent cocktail bar.

And it gives you that sort of, like, it doesn't give, obviously it doesn't give you any bars or anything, but it gives you like, oh, then, you know, I'm out. It comes in a little like gimmick glass and you know, you're drinking with your mates. And it's, it's, it's, it still gives you that sort of like feeling that you're celebrating.

Whate, whatever else that a, a cocktail or the other reasons why we, we drink cocktails and stuff, but if I was gonna drink a beverage out and I wanted to make sure that I wasn't, you know, too hungover the next day. I would make sure, and this isn't any advice for binging, I just wanna point that out there as a doctor, but you know, people always ask tequila, lime, soda,

I don't a very good quality, not a shitty tequila, but a, a good quality tequila. Lime soda is, is good. A gin lime soda as well. Anything clear G and tonic? No, no, no, no, no, no. Not tonic. No, no, because you, you're getting a double think about the, the way, uh, alcohol is metabolized. Mainlines to, to your liver.

When your liver enzymes are saturated, the alcohol de dehydrogenase, that's when you're gonna get these excessive alcoholic metabolites. Um, and that's what basically generates your hangover plus the dehydration when you're also hitting it with like really hard sugar drinks. Like the worst combination would be, I'd know.

A, a whiskey coke or run Coke, for example. You're given like a, a big dose of, uh, alcoholic spirit plus the big dose of sugar as well. Like your liver's just trying to like, you know, survive here and you're giving all these different, so those are things that you wanna make sure you're avoiding. And if you're gonna have a drink, uh, yeah, I, I actually introduced tequila lime soda to a buddy of mine this weekend.

You really appreciate

Jay: it. I'm not big into tequila, but I like gin. So you're saying go for gin soda.

Rupy: Yeah, I would say gin soda, lime.

Jay: I'm not a big drinker anymore, but I like gin. I like Flavor Gin Claw. I do the Flavor Gs. Everyone likes White Claw. Oh yeah, yeah, yeah, yeah. Everyone likes ssa. But no, I like the um, I like the flavored gins, so, yeah.

Okay, so we talked about, about booze somehow. I dunno how that got slowed. 99 got slowed in, but we slide that in , so we got that in. So one thing you do right, is that, um, is it the, the sugar tracker? So I actually have, this is one of my challenges. I've got a sweet tooth. I know if I didn't have a sweet tooth, honestly I think I'd be.

I'll be so ripped , but I've got, I've got a really devilish sweet tooth. It's really dangerous. You've seen it. I've taken you out Some. Ridiculous. If I, if I, I quit, like that's

Rupy: fast food. I'd beri, I'd be telling that I'd be ripped. I would be ripped. ,

Jay: uh, too much Taco Bell. Yeah. Alright, so let's talk about the, yeah, cuz you did the, um, injection, you know, the thing, you track your sugar thing.

So does that work? Yeah. Yeah. So the getting, should I get something.

Rupy: Just a bit of background. They're called CGMs or continuous glucose monitors. The whole bunch of companies out there doing them, the reason why they become popular is because there is some suggestion that maintaining a good level of sugar in your bloodstream, a consistent level, and instead of having high spikes and lows that you would get from eating processed food or high sugar foods, for example, might be, uh, a good idea to prevent.

Things like type two diabetes or excessive hunger pangs that can lead to overeating, for example, right? Freestyle Libra is uh, one of the most popular ones. Dexcom I think is better. The reason why is because you can calibrate a Dexcom. I think these. Products are gonna become ubiquitous, uh, in healthcare generally, because they give you insights into what I think is a, a behavior change, uh, process.

So, uh, uh, I'll give you my example. It might make it easier for the listener. I didn't think me having a Spanish crocheter in a restaurant was gonna spike my glucose level that much. I just thought it's mainly. He's got some hamon in there, a little bit of fried stuff on the outside. Fried bread comes probably not gonna, but dude, it literally sent my sugar like, like, like a rollercoaster.

I did not, I did not expect that whatsoever. And this isn't to say that I'm never gonna have a crocheter again, but I'm much more aware of what. Specific food or a specific restaurant who's serving this food has done to my blood sugar and therefore I'm gonna mitigate it. There's a few things you can do to mitigate it.

You can have more vegetables at the start of your meal, before you have the tta. You can go for a walk straight off your meal. So you're actually gonna be encouraging the sugar in your bloodstream to go into your muscles where it can be, uh, converted into glycogen. So I, I think this as a behavior tool is gonna be really, really interesting.

And that's why you see so many companies, uh, in this space, like levels very, I think very, I think it's called very, uh, Zoe here in the uk. Yeah. Uh, like a whole, whole bunch of, a whole bunch of companies that are moving to this space.

Jay: Yeah. No, I find this stuff really interesting because you're right, there's unique things that I might be doing.

In my week that are just really bad for me. And I can, and I know deep down, like yeah. Uh, you know, having a spoon and atella Right. Having some kind bar, like, you know, I know it's not good, but I need to see the, I need to see the spike.

Rupy: Yeah. Yeah, exactly. So, you know, you, you'll just go to the kitchen, grab yourself some atella, don't think about it.

You probably forgot about it. Right. But your CGM will tell you, your CGM will tell you be like, yo, you had that snack. It's put in the mirror, put

Jay: in the. Alright, so in summary, this is what I've taken away. So I think I probably have to look at this. Um, tracking for sugar levels, I think that's interesting.

I like that you are not doing. Two heavy weights because you can get injured and I can see lots of people being scared of doing weight

Rupy: training. Cause they're heavy weight. I've got injured loads of times. Yeah, loads of times. And they're dangerous, man. They're horrible. It, it, it pisses me off when I'm injured and I can't do my normal activity.

I can't like even do my stretches, I can't go to the gym. It kind of just messes up my routine so I know now to like moderate it. And there's, there's no point like lifting heavy. I mean, I'm narrow down man. Like, come on.

Jay: Mate, come on. Don't, don't gimme that. Don't gimme that bullshit. You're still, you can still do it.

So it sounds like you're just consistent. You're doing good level strength training, you're doing the cardio, you're eating somewhat clean, cuz you're obviously cooking it, right? Yeah. So you're gonna probably be better at most people in that area. But yeah, I think your mindset's really good in that. Just getting consistency in and just pushing something.

I think, you know, great tip is like getting a bunch of light weights and you know, weather weights are good and just putting it near your bedroom. That's really helped me and I think to get that consistency cuz I'm lucky, um, in the, have a gym very near me in my building. I'm super privileged and lucky, but some people, you know, that commute's pretty annoying.

You know, up it in score eight or nine outta 10.

Rupy: I just wanna add one, one like exercise act that I think is really important because I, I've tried loads of stuff, right? Like yoga, Pilates, reformer, Pilates, calisthenics, all that kind of stuff. One of the hardest things. I think I do now, like at least twice a week, is, um, TX training.

So TX been around for ages. It was, you know, created by the, uh, X Navy seal, just like a couple of straps you put on the back of a door and now it's like this incredible brand and stuff. And like, it does seem a little bit cliche, so like, oh yeah, do my TX and stuff. But I went and did a TX class with, um, some like proper TX trainers.

Yeah. Oh, wow. And dude, I felt. Everywhere the next

Jay: day, really. I've got the wires, but I'm, I'm not

Rupy: feeling it as much. I'm telling you, dude, I, I'm gonna show you some exercises. You've gotta just try and do as much conditioning exercises as possible, and that requires body weight. And things like TRX I think are, are really, really good for that.

Jay: Last thing, actually, remember we went to, um, I just been to my friends, I'll give her name drop. It's the're. Blushing Doc. She's on Instagram and, um, I'm, she's doing, I'm doing consultation tomorrow about, So, you know, we went skincare shopping. Yeah. Yeah. Cause I thought, you know, I think it's time to, I, I, I feel I've got a decent routine, but I want to again score like nine outta 10 on it.

But yeah. What's your latest skincare mate?

Rupy: Again, consistency. I've learned this through my wife and through chatting to a number of like dermatologists as well

Jay: and all your exes, right? And they're , like they see any girlfriend you have, but they're like, oh yeah, this is her. Like, can't take that one. I'll pick this one.

I've just

Rupy: taken up like gems along the way. . Um, anyway, there's three things, right? Actually know there's four things I'm gonna add a boring one. Sleep. You gotta, you, you gotta invest in your sleep, man. I'm telling you that sleep is probably one of the best things you can do to your skin. Did you see that Reddit recently with a couple who were trying.

10 different, uh, sleep packs. No, that sounds amazing. Um, yeah, they, they, they tracked with, it had a positive or negative effect by percentages, and they then the, the percentages were married basically to their sleep score, almost complete opposite results. . Wow. So one, one of them was sleep stories by Calm.

Like one of them was like, oh, improved it by 12%. Another one was like, reduce it by 3%. My takeaway from that was everyone is individual, so what might work for me or what might not work for me. Mm-hmm. , like magnesium citrate might be like a game changer for you. So like, what do I know to suggest anything I, I know what works for me.

Not eating too. Uh, so two to three hours before bed, I need to try and keep that window clean and not having too much sugar in the evening. And, uh, not stimulating, uh, myself too much in terms of like TV or like phones that put my phone away. Try to like, you know, separate myself from the workings of the day or the worries of tomorrow.

Whatever. I, I can basically re I, I'm gonna tell her, I'm gonna tell you now what she's gonna tell you tomorrow, right? Come, so it's gonna be, If she's, if she's a lifestyle medic, it'll be sleep. Uh, it'll be s p f, so she'll recommend, uh, 30 as a minimum, 50 as optimum. I'll give a shout out for a brand I think is bloody good.

It's Supergoop. You can find it in the UK now. It's really thin. She's gonna say vitamin C as a serum. You put it on, uh, either during the day or the evening, and then it'll be alternate day. Uh, retinal, you usually get it in different forms, like 0.5 or 1%. You probably need to start at a lower amount. So that's the one that we got from the ordinary, cuz the ordinary is like this brand that basically.

They had the same sort of quality of ingredients as your sort of branded names, but like at, at like factory prices. So the one insured us that we went to, Um, it, it's brilliant. It's literally like, you know, five, six pounds for, uh, a product that will last you three months. You put a tiny bit, uh, on your skin.

The next day you're gonna make sure that you wear sunscreen or wear a hat as well, because it can be quite irritant. Um, so those are, those are the things she's gonna say. She's gonna say sleep, spf, vitamin C, and um, uh, and retinol. Well, she's,

Jay: luckily she's already made her money, so I'm money for the conversation.

Otherwise, I've never got egg and I've that back. No, I think, let's see, I'll report back. I'll report back and, um, let's see how it is. If it's, if she nails it, which I'm sure she will, uh, we'll get her on the pod. Said, look, you gotta show us your tips. Just, she works with this company called Get. We do these personalized skincare treatments.

There's all these, there's so many companies out there do these

Rupy: personalized treatments. Do you know there's another one called, um, I think it's called Skin Me. Um, and they basically, yeah, they've got like, uh, again, personalized like skin coaches and and stuff, and they send you products and, and that kind of stuff.

It's kind of like what I wanna plug my app into, because we already have skincare as a health. And I think o one of the things that always gets left behind, You, you can think of the things that you put onto your skin, right? So things that, it's like going to the gym. It's like, you know, we do things to our body, we do things on the exterior, but no one really thinks about the, the interior as much when it comes to health goals.

So skin health and, and foods and, you know, all, all the evidence that we have for a colorful rainbow diet with planet of fiber and the skin acts, the gut skin axis. Super important, man. So, well, obviously you'll see the

Jay: progress, I feel like. Getting bigger, but we will paint up it. Let's see. Um, on that note, Amme, have you got anything to any good takeaways?

He's gonna come up with a long list of supplements. . Yeah, exactly. Take this level of drugs. This one, this oneone some, some gummy bears.

Amrit: Hey, I don't know where these ru I don't, these are gonna start some rumors. Uh, so one thing we, we, you talked about consistency, uh, so you could, you know, do things on autopilot and then you mentioned.

Rough but not regimented. So when that really hit home for me is like, we went out one night and we got smashed and I, I assumed you were gonna be like, okay, I'm gonna run it off this morning. But you were just like, yeah, I'm gonna take it easy on myself. I'm just gonna stretch out. There's like context to all of these things when you've had it hard, you can take it easy the next day.

Rupy: Definitely very important. . And then, uh,

Amrit: another thing which I picked up was on like small winds done consistently. So like in your case, what you were talking about with the alcohol and cutting out the, the sugar. So if alcohol is a massive fact for some people just, uh, switching, um, out that tonic can make a.

A small win, which done consistently will make, uh, big changes. And then the last thing was these things are so personalized. So initially we were talking about, well, the concept in many people's heads is you have to lift heavy, but you know, you can still get ripped by doing things differently. And.

Finding out what works for you. So, um, well one thing which you didn't mention, which I've noticed when we work out is you are like very mindful, like when you exercise so that there's that Arnold Schwartzenegger thing where he talks about like, imagine, connect, attracting the bicep. Like a lot of it is done mentally.

Yeah. And. I think you, you do do something similar

Rupy: there as well. Yeah. For for, yeah. It's a really good point form. I, I'm just obsessed with form now. Like I see. I, and it's really annoying actually when you, not to shit on PTs here, but like when you see a PT with a client and their client is like on one of those machines, so they're literally just like going back and forth like this and the PT is just standing there like, like having a little chat with them or whatever, and it's like, dude, this guy's former, he's gonna give himself an injury.

He should be really slow. Really contracted, held and then released. And that if you wanna do more reps, fine, but you've gotta keep your form there. Um, and yeah, I, I just think people need to obsess about form cuz that that's gonna get you, it's like we were talking about leverage in another podcast. You have to leverage the exercise that you, you choose, and one way of getting leverage out the time that you spend in the gym is actually putting the time and effort into the activity, into the actual form of the exercise that you're doing.

So just focus on that.

Jay: My PT does tell me that when I'm doing some exercises, you'll say like, You know, focus on your arms, focus on your chairs, focus on your abs. There is some signs to it, like wherever, wherever you focus your mind to, if some re the contraction does work. I remember this weird experiment, I think I might have told you guys, but there's this experiment where, um, they got 10 people, no, 20 people that broke their thumbs and basically the.

they print two groups of 10 and they go to one group. They say to one group, Hey, um, your thumb's broken. It's all good. Just chill. Whereas they went to the other 10, they went, Hey, imagine like you can move your thumb even though it's broken, but imagine you can move your thumb. After two weeks, they took off the, the plasters or the band, the, you know, the, the bandages, and turns out the ones that visualized it improving, they healed like 25, 30% faster.

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