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Hey, I'm Ryan Reynolds. At Mint Mobile, we

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slows. Full terms at mintmobile.com. Hello!

0:32

Listeners. I'm. Just reminding you

0:35

again at the beginning of this episode

0:37

that I'm doing a standup comedy show

0:39

on the nineteenth of July. Twenty Twenty

0:41

Four in Paris. Okay, if you know

0:43

Paris, you've heard of Paris you have.

0:45

Do you live in Paris so near

0:47

Paris? If you do then wanna come

0:49

to the show. It's going to be

0:51

fun. It's a two man show with

0:53

my friend Charles Pellegrini. I'll be doing

0:55

half an hour. Charles will be do

0:57

during half an hour. Come and join

0:59

us have a good laugh. It's going

1:01

be one hundred percent it English. Hear

1:03

the details. The show is

1:05

called Lucan Charles. same difference at

1:08

the French Fried Comedy Night eight

1:10

Thirty Pm. I wouldn't

1:12

do a up comedy show at eight

1:14

thirty in the morning. That would be

1:17

awful. Usual good morning everyone. Oh anyway,

1:20

A Thirty Pm on the nineteenth of

1:22

July. Twenty Twenty Four. The venue is

1:25

called. Oh so ladle a

1:27

boot. Which. Is how I pronounce

1:29

it in my terrible English accent when I

1:31

speak French. Oh so laid to lab boot.

1:34

The Dress thirty two room mullah

1:37

in the eighteenth aren't a small

1:39

of Paris entries free. Please buy

1:41

a drink when you arrive in

1:43

order to make sure that the

1:45

the owners aren't to grumpy with

1:47

us at the end of the

1:49

evening. That would make them very

1:51

happy. By a drink or two

1:53

you can get food there as

1:55

well. Reserving tickets is not possible

1:57

yet because. The show isn't listed on

1:59

event. bright but

2:01

just come along right just come along

2:03

after the stand-up show I'm hoping to

2:06

record a podcast in the room on

2:08

stage as well so

2:10

that would be as well that would be great

2:12

you could be in the audience for that as

2:15

well so come enjoy the show let us entertain

2:17

you have a drink afterwards say hi hang out

2:19

for a bit 19th of July 2024

2:21

8 30 p.m. oh Soleil de la Boude in the 18th Aaron Desmond

2:27

of Paris all

2:29

the details of that show

2:31

are available at teacher Luke

2:34

dotco dot UK slash comedy

2:40

you're listening to Luke's English

2:42

podcast for more information visit

2:44

teacher Luke dotco dot UK

2:52

hello listeners hello video viewers I'm doing

2:54

another one of these walk and talk

2:57

episodes today and if

3:00

you're listening to the audio version you

3:02

can probably hear all of the sounds of the city around

3:04

me I hope that's not going to

3:06

be too distracting for

3:09

you later on I

3:11

think I should be walking through a

3:14

slightly quieter area so it should be

3:16

less noisy but right now I'm

3:18

standing near the Louvre

3:21

Museum just off the

3:23

rivoli and the plan is I'm going

3:25

to go and take a walk along the river

3:28

just near here and then walk down

3:30

towards Hotel de Ville in the center of the

3:33

city so this walk and talk

3:35

episode this isn't me giving you a tour

3:37

of the city but what this

3:39

is is just basically a chance for me

3:41

to record an episode outside and

3:46

the plan with these walk and talk episodes is that

3:48

I have topics right

3:51

if you remember the first one I think

3:54

I explained the general concept which was

3:56

that I would do a podcast outside

4:00

in an effort to avoid being

4:04

too sedentary in

4:06

my office. It's not

4:08

healthy to spend all day sitting down, which

4:11

is what I do when I'm podcasting

4:13

normally. I'm normally sitting down, and

4:16

that's not the healthiest way to do

4:18

things. So

4:21

anyway, I'm going to walk around and

4:23

talk to you about a specific topic. We'll see. I

4:25

mean, it's another experiment, let's say. I

4:27

mean, I'm just kind of like trying this out. The

4:30

topic that I'm going to talk about is

4:33

health and diet. Okay? So let's get

4:35

started. I'm going to walk through here

4:37

in the direction of the loom. And

4:44

then from there, I'm going to walk over to

4:46

the river, and then we'll walk along

4:48

the river, and I'll

4:51

talk to you about health and diet,

4:53

right? That's the topic. Health,

4:56

physical health, mental health, and

4:59

diet, right? Obviously, the foods that we

5:01

eat, the things we drink. Okay?

5:05

Now, what I've got in my hands is

5:08

a worksheet, which

5:11

I prepared, I think,

5:15

a couple of months ago for

5:18

a class that I was teaching. What's

5:21

the best way to get through here? Probably

5:24

to go through this spot here into... This

5:27

area is actually called Palais-Rouiau. A

5:30

very picturesque area, of course. Always

5:33

worth a visit. This

5:36

square here, this kind

5:39

of gallery area, a real

5:41

hotspot for tourists. They've got these interesting kind of

5:44

stripey columns and

5:47

these galleries that go around with

5:50

all these columns that come down. Looks

5:54

like there's a school trip happening here today with

5:57

lots of kids with their orange eyes. High

6:01

visibility shafted things on.

6:05

Anyway, so I was talking about the would see. So

6:09

for lessons. Sometimes

6:11

I'll just prepare different

6:13

materials. some

6:15

was getting married is seen. As

6:19

a child and a wedding dress

6:21

in the going to Sue says

6:23

it s. So. I'll

6:27

prepare different worksheets often is on

6:29

teaching a lesson on a particular

6:31

topic like I think the lesson

6:33

for this one or busy with

6:35

help from and diet and I

6:37

probably have some material. From

6:40

a course book or something. But

6:43

I needed more stuff. Fitness

6:47

for happened. And

6:49

so I just created for

6:51

i wanted or discussion activity

6:54

with her speaking. Exercises

6:58

and so I said I created

7:00

a set of questions for then

7:02

I saw to be quite good.

7:04

see include. Some

7:07

interesting and useful vocabulary. My

7:09

questions to sell model my

7:11

students learn, learn the stuff.

7:16

On a came up with. Are some Fraser verbs?

7:19

Como dice. Have

7:22

already got lost and trying to find the lose a so a

7:24

new where i was going. To

7:28

I can't last so easily. Not

7:31

one of these people who has this kind of first.

7:35

Few months. In built

7:37

in the brains. Ah,

7:39

it's not that I lose my sense

7:42

of direction. Is

7:45

just that. I see

7:47

him. One thing is next to another thing. And

7:51

then I get it wrong. and then it's like a wrong turn.

7:54

and then i realized i separate

7:56

no idea where i'm going with

7:59

this success Maybe

8:01

that's what's happening here. Where am I? Oh

8:03

god, a dead pigeon. A

8:05

dead pigeon on the floor, we don't want to see that. Yuck.

8:11

Life in the big

8:13

bad city. Where

8:16

not only do you find beautiful monuments, but

8:18

dead pigeons on the floor that have been

8:20

half eaten by rats. This

8:24

is the reality of life in

8:26

Paris. Where's the flippin' Louvre and where's the river

8:28

gone? Okay. You

8:31

see, I'm not a tour guide.

8:33

Right? Absolutely not. If

8:37

you're looking for someone to give you all the expert information

8:40

about... You

8:42

see, I'm heading in utterly the wrong direction.

8:47

I was just wandering aimlessly in

8:51

the wrong direction there. So

8:53

I'm now heading back in the right direction. Okay,

8:58

I need to take a sort of... I need

9:00

to go south-east from here.

9:04

Is it south-east? Basically,

9:07

I just need to go south. Alright. So

9:10

anyway, basically, I

9:12

came up with this set of questions. And

9:15

the questions contain phrasal verbs. Right?

9:18

The topic is health and diet. So

9:20

while I'm walking along, I'll try to

9:22

answer these questions. And what you

9:24

can do is just listen to me ramble, of

9:27

course, first of all. But also, I want you

9:29

to try to notice vocabulary.

9:31

And specifically, the

9:34

vocab here is some phrasal verbs. Right?

9:38

You know what phrasal verbs are, I suppose.

9:42

These are verbs

9:45

which are made of several

9:48

words. Okay? That's

9:50

what a phrase is in English. It's

9:53

like a set

9:55

of several words that go

9:58

together. Noun

10:00

phrase. Was for

10:02

example, the lose Museums as a

10:05

noun phrase is more than one

10:07

word for the whole thing is

10:10

a Now Five of Us is

10:12

more them on worth of of.

10:14

Normally with a hospital usually a

10:17

proposition of of and a proposition

10:19

that functions as a single meaningful

10:21

unit. Hello

10:24

of just pause the episode here

10:26

because at this point the background

10:28

noise gets very loud. As

10:30

well as the traffic around me. I

10:33

was walking past a building site and

10:35

it sounded like they were smashing the

10:37

building to pieces rather than actually building

10:39

it. Has no idea what they

10:41

were doing but it was incredibly loud

10:43

so I'm gonna remove the audio from

10:46

the next two minutes is the episode

10:48

and I'm going to replace it with

10:50

this voiceover that I'm doing now. These

10:52

walk and talk episode a really good

10:54

fun and it's nice to get out

10:56

and about in the city to do

10:58

these things that are interesting things to

11:00

see and to talk about and it

11:02

makes a nice change. But yes, the

11:04

downside is that the background noise can

11:06

be a bit too loud. Sometimes some

11:08

noise is okay because it makes things.

11:10

Immersive, right? He kind of

11:12

makes the experience the listening

11:15

experience more immersive, but I

11:17

understand. That it might be

11:19

a bit too much sometimes and

11:21

I apologize for that. I think

11:23

that some people, some listeners are

11:25

more sensitive to these atmospheric sounds

11:27

than others. Most

11:29

people I think a fine with

11:31

it. Some people find it a

11:34

bit disorientating. Unfortunately, there isn't much

11:36

I can do about it. I've

11:38

tried using software to remove background

11:41

noise from these recordings, but it

11:43

doesn't actually remove the really problematic

11:46

sounds. It doesn't remove the. Bad

11:48

sounds like the sirens.

11:51

The. Crushing sounds from things

11:53

being moved or dropped on

11:56

building sites, loud engines from

11:58

fans and bus. The Things:

12:00

It doesn't really remove those sounds.

12:03

Those big sudden noises. It

12:06

only removes the more atmospheric sounds

12:08

which are actually not the problem

12:11

like birds singing in the background,

12:13

the breeze. Rustling.

12:15

The leaves of trees, the sound

12:17

of passing bicycles. That's the sort

12:20

of thing that gets removed by

12:22

it's software that claims to remove

12:24

background noise. It removes the nice

12:26

sounds but them, the lodge southern

12:28

crushing sounds are still included, especially

12:30

when I'm speaking. And let's be

12:33

honest, I'm doing that most of

12:35

the time. So

12:37

I do apologize for any moments when the

12:39

sound gets too loud. If you are a

12:41

resident of Paris semi what can we do

12:44

about this May be. Just enough. Next

12:46

time I'm out and about recording

12:48

a podcast. Just want to keep

12:50

the noise down. Okay, try to

12:52

attack. do a podcast here. Everyone

12:54

writes anyway. I've removed the audio

12:56

from the next couple of minutes,

12:58

but. Let me

13:01

explain what I was saying during this

13:03

section. I was talking about phrase will

13:05

verbs and I was saying this basically.

13:07

So the tricky thing is that these

13:09

phrases verbs are often idiomatic in their

13:11

meaning. That's one of the tricky things.

13:13

There's also the structure which is something

13:15

I'll talk about in the Premium episode.

13:18

i'm gonna do about the size or

13:20

herbs in this episode anyway. the that

13:22

one of the tricky things is that

13:24

these for a suburbs are often idiomatic

13:26

in their meaning. Which means the phrases

13:28

are not always clear to you. If

13:31

you just look at the individual words.

13:34

And I'm can you give an example

13:36

with the phrase to Give Up to

13:38

give something else to give up Smoking

13:41

I'll give an example of that. So

13:43

the whole phrase often has a completely

13:45

different meaning to the words on their

13:47

own. Like give Up For example, the

13:50

phrase give Up meaning to stop doing

13:52

something or to stop Certain habits like

13:54

to give up smoking right to quit

13:57

a bad habit is an idiomatic phrase

13:59

over. The word games

14:01

on it's own. We know what

14:04

this means. Like for example, to

14:06

give someone a guest the word

14:08

up. We. Know what? this is?

14:10

Up and down rights but Give Up

14:12

is completely different. A means to stop

14:14

a habit. Still, nothing to

14:17

do with giving something to someone is nothing

14:19

to do with things going up in the

14:21

air or something like that. It it means

14:23

to to quiz right to give up smoking.

14:26

So that's a tricky thing.

14:29

But Fraser verbs are really

14:31

useful vocabulary. They're very common.

14:33

They're extremely natural. It's

14:36

exactly the sort of language people use

14:38

every day. It's it's informal to neutral

14:41

every day. English They are used in

14:43

work situations. It's just normal spoken English.

14:45

Phrase or verbs are very high frequency.

14:47

They get used a loss. So if

14:50

you want to learn this language, if

14:52

you want to understand people, and if

14:54

you want to be understood by people

14:57

and to speak English, the way it's

14:59

actually spoken is gonna learn a C.

15:01

Fraser Verbs: Okay, All.

15:04

right? So let's get back to the

15:06

original recording of walk past that noisy

15:09

building site Miss continued. Saw

15:12

as a set of ramble on about

15:14

the whole thing. Cc can notice vocab

15:16

and federal verbs while I'm doing it

15:18

or give you a little summary of

15:21

the end. Of

15:23

the frazzled outside of his baton yes,

15:25

city to notice them. I'll do a

15:28

freemium episode, that's it and good as

15:30

your premium episodes where I go into

15:32

all the details. And. Explain each

15:35

Faisal verb that you're going to hear. Properly.

15:39

With proper definitions, examples and

15:41

all the rest of it

15:43

or case but in this

15:45

one the main focuses to

15:47

the shrine notice phase of

15:49

us as uneasiness. So I'm

15:51

in Duluth now. I mean

15:53

I'm not actually inside and

15:55

outside above ground for the

15:57

buildings all around me. These

15:59

salaries. Dracula. Impressive looking buildings.

16:01

this is the lose his

16:03

masses are visited. this place

16:06

with Amber and Poll on

16:08

the podcast couple years ago.

16:10

This is an audio only

16:12

episode but there's a video

16:14

version with lots of images

16:16

photographs of the things that.

16:20

We were talking about. Yes,

16:22

It's a wonderful place. For.

16:25

A spectacular in I started

16:27

out or think his s

16:29

a kind of castle by

16:32

the river and over time

16:34

got developed and developing developed

16:37

vice different kings. And

16:40

said it became. This

16:42

majestic looking sued building which is

16:44

now of of one of those

16:47

was famous he seems in the

16:49

world. Containing

16:51

an priceless artifacts city

16:53

the Mona Lisa Russell's.

16:57

Are still going the right? Well. As

17:00

a certain way so thrown against Iran a

17:02

to take a right hook is okay or

17:04

I sort of the river. Ago

17:07

I was gonna go severe pyramids

17:09

to lose you know to be

17:11

glass pyramids. For some. Kind

17:14

of fat stiffs if. That's

17:19

what this is actually where I was

17:21

heading for. Any way that listeners have

17:24

just arrived from to the river with

17:26

the bridge in front of me the

17:28

other end of the bridge there is

17:30

a another magnificent fielding the don't roof

17:32

is the Academy Wholesale. Think.

17:36

Pretty soon as the economy suffers which

17:38

is like kind of. That's

17:40

where I see that this. Is

17:43

a group of academics that a face

17:46

they're on? Their job is to protect

17:48

the French language. From

17:51

probably from the season

17:53

seems useful samples. They

17:57

are super sexy. Essential was they set

17:59

the rules. The French language, spelling

18:01

grammar, and so on. But

18:03

what I'm going to do here is

18:06

stronger down on so the riverbank where

18:08

can I say that this is pulled

18:10

this off the name of his bridge

18:12

answer this have a look at the

18:15

river a little this is the river

18:17

you know about his see below the

18:19

water in it over in the distance

18:21

very see how for the uncle's house

18:24

and in if against happens in a

18:26

few weeks the opening ceremony supposed to

18:28

take place here. With river

18:31

barges like the ones that are flowing

18:33

down the river right now. Has

18:36

to be river vases for each

18:38

Olympic team flags and it's full

18:40

of stuff. Is

18:42

it gonna happen here? The still not

18:44

sure whether it's really going to have

18:47

it on the river, whether they'll be

18:49

ready, whether they will seem to be,

18:51

say whether they'll just move. the whole

18:53

ceremony says in the supposed to be

18:56

stadium for that remains to be says

18:58

the fridge full does else. Decides

19:01

to the bridge or actually made

19:03

of glass the barriers are made

19:06

a class with i used to

19:08

be like kind of metal bars

19:10

and this bridge is famous for

19:12

service coming with that with these

19:14

problems and they would attach the

19:16

Pawlowski to the bridge. Has

19:20

a way of expressing their love

19:22

for each other. Line of he

19:24

is a kind of a romantic

19:27

gesture. You come here with your

19:29

girlfriend or boyfriend. anything? Padlocks. And

19:31

need a touch them. So the

19:34

railings of his bridge and saw

19:36

hundreds thousands of service kept coming

19:38

here attaching these problems and then

19:41

I'd go away and go back

19:43

to where they as a list

19:45

of i spend a romantic you

19:48

know week in Paris or whatever

19:50

leaving these fairly heavy padlocks a

19:52

sense to discourage. I mean high

19:55

bridge go completely covered in have

19:57

lots. and it was that

19:59

is many padlocks on the bridge. The

20:02

bridge was in danger of collapsing and

20:04

crashing into the water. They'd

20:06

added so much weight onto the bridge it became,

20:09

it actually sort of

20:11

damaged the structural integrity of the bridge.

20:14

There's actually still a few padlocks attached

20:17

in spots where it's possible to attach padlocks.

20:19

People are still doing it. But

20:24

yeah, they had to actually replace all the

20:26

railings with these glass plates to

20:29

stop people being romantic.

20:31

So that's all right. You're being

20:33

too romantic now. It's

20:36

possible to be too romantic in Paris, apparently. Who

20:39

knew? Now, how can I get

20:41

down there? Okay, there's a set of steps there. I'm

20:44

going to walk down the steps, walk

20:46

under this bridge and then walk

20:48

in that direction towards Hotel de

20:50

Ville, which is basically the headquarters

20:52

of the Mayor

20:57

of Paris. All

20:59

right? And that's

21:01

where I'm probably going to stop. Actually,

21:04

I have to be in a certain

21:06

location at 10.30 because today's the day

21:09

for recording things outside. Because today I'm

21:11

going to meet up with my friends

21:13

Amber and Paul and we're going to

21:15

do an outdoor recording. I say an

21:17

outdoor recording. Actually, we're going to go

21:19

to a museum. So

21:21

like last time we went to the Louvre. This time we're

21:24

going to go to a different museum. And

21:27

Amber, who is a registered

21:29

tour guide and knows loads

21:31

of things about Paris and the

21:34

different attractions and

21:36

points of interest in the city. She's

21:40

going to tell Paul and me about

21:43

the things that we can see in this museum. So we're going

21:46

to go to a museum called the Clooney Museum, which

21:50

is a place that is full

21:52

of medieval art. So Paul and I

21:54

are going to learn about medieval art and so are

21:56

you, in fact. The main thing is

21:58

that you can just have fun. around

22:00

an interesting gallery with

22:03

me and Amber and Paul. Anyway that's

22:05

that's what I'm gonna do later this morning

22:07

and I have to be kind of over

22:10

on the left bank of the river which

22:14

is about I think 20 minutes walk from

22:16

here roughly. I've got to be there in

22:18

35 minutes time. In

22:20

the meantime let's walk along

22:23

here and I will start answering these questions.

22:27

The Sun is shining kind of in my face. I

22:30

wonder how that's going to affect the video quality

22:32

we'll see. Here

22:34

it is. It's a pretty pretty place.

22:38

People travel from thousands

22:40

of miles away to do

22:42

what I'm doing right now and I

22:44

think since I live here I have to appreciate

22:46

this. Appreciate the picturesque

22:48

beauty of this place that

22:51

I live in. One

22:53

of the interesting things about Paris is that

22:55

there are these islands in the river and

23:01

one in front of me is I think it's the

23:03

Ildelassisi and that's where

23:05

Notre Dame is located

23:09

and there's a point at the front

23:11

of the island where

23:14

there are trees. There's

23:16

a lovely weeping willow and you

23:18

can sit under the willow with your feet over the

23:21

edge and watch the boats coming

23:23

past and you can wave at the people on the

23:25

boats. Why do we do this? I don't know. Why

23:28

do we wave at people on boats? It's

23:31

completely normal isn't it? I mean if you this

23:33

is not this is something by stand-up material actually.

23:37

If you just wave at someone in the street

23:40

they will look

23:43

at you like you're a crazy person and they'll walk the

23:45

other way. They'll escape from you.

23:48

In fact it's generally not

23:51

normal. Generally considered

23:53

a bit strange to

23:55

just wave at someone you don't know for no

23:58

reason. Oh my

24:00

god, a weirdo. You know,

24:02

that's generally true, right? Unless,

24:06

at least one of you is on a boat. And

24:09

then, yeah, go for it, wave away. Why is

24:11

that? Are we so impressed with

24:13

boats? Like, look at me, I'm on the water. You

24:16

are as well, look at you on the water. And

24:19

you're floating. Wow. Oh,

24:22

hello. Right. So,

24:25

only one of you, but if you're both

24:27

on the same boat, if

24:30

you're both on the same boat, you can't do it

24:32

then, can you? Right? In

24:35

fact, that's worse. You're standing

24:37

on the boat, looking at the view. Oh, it's nice

24:39

here. You turn around, and

24:41

over there on the other side of the boat, there's a guy,

24:43

and he catches your eye. And then,

24:45

whoa, whoa, whoa, whoa. And he waves at you like that.

24:48

You go, oh god, there's a nutter on the boat. Oh

24:51

no, I can't escape,

24:53

you know. So,

24:56

either one of you on the land, and

24:59

another one on the boat, and

25:01

it's fine to wave. In

25:04

fact, it's like great. Or,

25:07

one of you on a boat, and another one,

25:09

the other person, on another boat.

25:13

Then, go for it, as well. Right,

25:16

if you're on different boats, then definitely you can wave

25:18

at each other. But if you're

25:20

on the same boat, no way. And

25:22

if you're just on the land, definitely

25:24

not. There are other

25:26

situations as well, when this is, it

25:28

seems that basically, one of you's gotta be

25:31

on some sort of unusual transport. Sister.

25:35

And the other one not. At least one of you's got to be on

25:38

a form of unusual transport. Mass

25:41

transport, as well, I suppose.

25:44

I mean, would it work if there was just one person on a

25:46

kayak? Maybe. But

25:49

certainly, mass transport, one of you's got to be on mass

25:51

transport. The other one's got to be either on the land,

25:53

or on another form of mass transport. Then you can wave

25:56

at each other, and that's great. And

25:58

this includes. airplanes, if

26:02

you actually have the time, but

26:04

it's not unusual to wave at a plane as

26:07

it passes. Helicopters,

26:10

sure. Hot air balloons.

26:12

That's the other example, isn't it? If you suddenly,

26:16

if you're outside on a summer's

26:18

day and you hear this noise,

26:20

and you think, what's

26:25

that? And you look up and there's a hot air balloon just there,

26:27

up in the sky behind you, you think, wow, look

26:29

at that fantastic hot air balloon. They're quite low and

26:31

you can see people in the basket and you wave

26:33

at them, hello, hi. But

26:36

the problem is then, is that it can

26:38

get awkward depending on how fast

26:40

the hot air balloon is going. If the hot

26:42

air balloon's not going very fast, if it's just

26:45

basically hanging there, then it's going to be a

26:47

bit awkward, isn't it? Hi, hi. And

26:49

then sort of, oh, you're still here.

26:52

Hello again. Yeah. Oh,

26:56

and you're still here. Okay. Yep. Okay, you can go

26:58

now. Anyway, these questions.

27:05

Here are 20 questions related to

27:07

the topic of health and diet that

27:10

incorporate a variety of useful phrasal

27:12

verbs. Question number one. Do

27:14

you exercise or workout in the gym

27:16

to stay healthy? Do

27:18

you exercise or workout in the gym

27:20

to stay healthy? Do

27:23

you exercise like a lot of the people on

27:25

the river here? There's a lot of people running

27:29

or jogging, if you like.

27:31

There's other people cycling. Some

27:34

people are here doing yoga, right?

27:38

Other forms of exercise. What about you? What

27:40

about me? Do I exercise or

27:42

do other forms of, do I workout in the

27:44

gym? No. No,

27:47

I don't. Actually, sometimes, to be fair,

27:49

sometimes I do go to the gym. My

27:52

wife and I recently got a sort of a

27:54

membership to a place where it's

27:56

a sort of a no strings attached situation where

27:58

we don't have to go. to the gym like

28:02

a certain number, we're not paying a monthly

28:04

fee, we just pay

28:06

as you go sort of thing. And

28:09

we go to this gym where we do boxing,

28:11

pam pam pam pam pam pam pam pam

28:14

pam. It's not actual boxing, it's

28:16

sort of like fake boxing just

28:18

for a bit of cardiovascular exercise,

28:21

just to do some cardio and

28:23

the way it works is you

28:25

go into this dark room, thankfully it's

28:28

dark so you don't feel too

28:30

self-conscious. You go into

28:32

a dark room and there are all these rubber

28:35

balls suspended on

28:37

chains, it's a bit weird to

28:39

be honest. They're these

28:41

rubber balls suspended on chains from

28:44

the ceiling. The balls are like filled with water

28:46

I think, so these are the punching

28:48

bags and

28:51

they're attached by chains to the floor as well so they

28:53

don't move around too much. Anyway,

28:56

and then there's a guy leading the session and

28:59

they play like sort of intense music

29:02

and the guy in French leads

29:04

you through a series of kind of

29:06

cardiovascular boxing exercises where he's like okay you've got

29:08

to punch with the left and then punch with

29:10

the right. Now punch with the right and punch

29:12

with the left, step to the side and punch,

29:14

you know, all that sort of stuff and it's

29:16

about 45 minutes basically

29:18

jogging up and down, it makes

29:21

you do press-ups and star

29:23

jumps and squats and stuff. It's

29:26

horrible, I mean

29:29

it's kind of fun punching the bag to

29:31

be fair, that's good fun, but

29:33

after a while you know you start out

29:35

of breath sweating profusely,

29:38

it gets really uncomfortable. It's like oh god

29:40

I can't take this anymore, pound pound pound

29:43

pound pound pound punching the bag. I

29:45

mean the punching the bag is the most

29:47

fun part of it. If it didn't involve

29:49

punching the bag I think I would not

29:52

be interested, you know, but since

29:54

there's a bit of punching involved I'm

29:56

willing to do it and afterwards

29:58

you feel absolutely fantastic. First

30:01

of all you feel incredibly uncomfortable and sweaty, you're

30:03

just like, oh god, I can't move, I'm so

30:06

sweaty and hot, everything is

30:08

sticky. But then once you've

30:10

cooled down, you do feel great, you get all

30:12

those endorphins, right? Which

30:14

is like something that happens in your brain, boom,

30:17

sort of like your brain rewards you for

30:19

doing the exercise with some

30:22

sort of wonderful chemical, like a drug, a

30:24

natural high, which

30:27

is what people love to get from doing

30:29

exercise. I guess that's why a lot

30:31

of people go

30:33

running in the morning, right? Not

30:36

just to keep fit, not just to try

30:38

to stay healthy, but also because it puts you in a

30:40

good mood for the rest of the day. So

30:46

we go to the gym occasionally, but most of the time,

30:48

to be fair, I don't. And

30:51

I don't work out. I'm working out. Yeah,

30:55

okay, I was wondering if working out only

30:57

refers to bodybuilding or muscle

31:00

work, but it doesn't. Working

31:02

out can mean cardiovascular work or

31:06

muscular work, right?

31:09

When I say cardiovascular, I mean the

31:12

sort of exercise that

31:14

is good for your heart and

31:16

your vascular system, that's your arteries,

31:18

veins, capillaries, the things that are

31:21

responsible for the flow of blood

31:23

around your body. Also, I

31:25

suppose your lungs, your

31:27

breathing, that

31:29

sort of exercise is probably

31:31

the healthiest, I would

31:34

imagine, although it's also good

31:36

to work

31:39

on your strength and building your

31:41

muscles because that can help

31:44

you do things and

31:46

also help to, if you're strong, it

31:49

means that as you get older and older,

31:51

you're less likely to maybe fall, you're

31:54

more able to do

31:56

tasks and things. And

31:59

also, I suppose, that's good. the kind of cosmetic

32:01

side, a lot of people

32:03

work on their muscles and stuff because they want

32:05

to look pumped and they want to look buff

32:08

and they're all less in it. So I

32:11

don't really work out that much. Sometimes we go to

32:13

the gym and do some cardio stuff but

32:15

the rest of the time I just

32:18

try to kind of build, I

32:21

just try to build exercise into my daily

32:23

life really by

32:25

walking as much as

32:28

possible, by taking the stairs when

32:30

I have the option rather than just

32:32

always using lifts. If

32:34

I have to go up to

32:36

the fourth floor, for example where

32:39

my son's at the daycare centre,

32:43

his section in the creches on the fourth floor

32:46

and so I'll go up to the stairs instead of taking

32:48

the lift to build

32:50

a bit of exercise into my day, that

32:53

sort of thing. Question two, can

32:56

you share some tips on how

32:58

to cut down on unhealthy food

33:01

in your diet? Can you

33:03

share some tips on how to cut down on

33:05

unhealthy food in your diet? How

33:09

do you cut down on unhealthy

33:11

food? I think that

33:17

it's tricky to cut down on stuff isn't

33:19

it because eating unhealthy food often feels like

33:22

a bit of an addiction,

33:25

right? You

33:27

just get kind of craving for certain

33:29

types of things like salty food or

33:34

very sweet things, fried food and

33:36

stuff like that. I

33:38

suppose for me the best

33:42

way to do this is just to think about

33:45

the effect that those unhealthy foods are

33:47

having on your body and

33:50

having on your mind because unhealthy food

33:52

is not just bad for your physical

33:54

state, it's bad for your mental state. It can

33:56

make you feel kind of

33:59

depressed Or whatever. Fill.

34:02

A soulless reasons sugar and

34:04

you feel as of say

34:06

sisters soccer field mental health

34:08

hidden? Feel bad about yourself

34:10

so I always just don't

34:12

think of them fantasies of

34:14

from eating healthily on. that

34:16

helps me to. Stay

34:20

motivated towards eating

34:22

healthy food. Half

34:25

of it. On

34:29

and when you keep that in mind

34:31

you start to find very greasy. Fatty

34:35

foods to be a little bit

34:37

disgusting. Ugly. think this is just

34:39

bought for me. This is discuss

34:42

clog up my veins, his cholesterol.

34:45

Is just gonna make me puts on

34:47

weight is gonna make me feel tired

34:49

after I sit. In

34:52

on and so. Is

34:54

to think about you just project since the

34:56

future. Of how you're going to feel

34:58

off the beaten. And

35:00

thinks he's awful. I don't want for half the

35:02

i don't want to create.com a feature for myself

35:04

and so I'll avoid that kind of food. It

35:07

just makes it easier. Put

35:09

just seen as he tried to make

35:11

changes to your lifestyle. Sometimes it's just

35:13

little stuff. Spice in a Little is

35:15

a step by step. One

35:19

of the things is to try to

35:21

avoid eating between meals, try to avoid

35:23

snatching and classy is a bit of

35:26

a compulsive. know if you're is ask

35:28

you working is quite how to concentrate

35:30

sometimes and see just feel it you

35:33

need something I don't have what it

35:35

is, what the psychology is behind it

35:37

but we like to take things and

35:39

put things in her mouth out with

35:42

hands. The mouse. It's

35:44

it's kind of a compulsion that we have and

35:46

it's some how seems to make us feel. A

35:49

little bit better is actually of hand to

35:51

mouth about that relates to smoking and drinking

35:53

is wells is handsome our thing. but

35:57

really he could slice of may be

35:59

replaced system that you're snacking on with

36:02

something a bit more healthy like go

36:04

for nuts like unsalted nuts or

36:08

like pieces of carrots

36:12

or something crunchy often a

36:15

crunchy thing like a piece of

36:17

carrot whatever that can that can

36:19

help and

36:21

make sure you drink plenty of water

36:23

because often when we think

36:25

that we're hungry we're actually thirsty

36:28

and if you if you're properly hydrated you

36:31

might not get the cravings that you that

36:34

you feel that you're getting another

36:36

thing I've noticed is actually adding

36:40

peanut butter to my

36:42

diet peanut butter in at breakfast time

36:44

especially these days for breakfast I

36:47

have toast with

36:49

peanut butter and slices of banana on the

36:51

top and we

36:54

always try to choose peanut butter that doesn't have any

36:56

palm oil and doesn't have any

36:58

added salt or sugar so it's just

37:00

a hundred percent peanuts a

37:02

bit more expensive you don't

37:05

even need to put that much on but

37:07

the thing is with the peanut butter is that it's

37:09

rich in protein okay

37:11

and that means that it kind of it

37:15

means you you feel less hungry right

37:19

you feel it

37:21

staves off hunger for longer you

37:24

just don't really feel like you want it

37:26

snack on something until lunchtime you

37:28

just carry on until about one o'clock and

37:31

you don't feel that hungry you feel fine cup

37:33

of tea right some

37:35

water something like that if

37:37

you need to snack on something maybe just a

37:40

few nuts or maybe something crunchy

37:42

like apple carrots

37:45

cucumber something like that but

37:48

the theory anyway it

37:50

can be hard to maintain but

37:53

there you go that's how I try

37:55

to cut down on unhealthy food in

37:57

my diet question three Have

38:00

you ever tried giving up a certain kind of food? What

38:02

was it and how did you manage it? Giving up a

38:04

certain type of food. I

38:07

haven't really had to give up anything for

38:09

dietary reasons. Like I don't

38:12

have any specific health issues that have meant

38:14

that I've had to give up certain

38:16

things. But,

38:21

well I can give an example of when I used to live in

38:23

London when I was single. I don't

38:25

have it. There used to be

38:27

a curry place in

38:29

the street where I lived and I would regularly

38:33

get takeaway curries. Right,

38:36

I'd get a full chicken jalphresi

38:40

or chicken madras, a nice

38:42

spicy chicken curry with

38:45

pilau rice and

38:47

I would get that sometime, there was a period when I

38:49

was having that several

38:51

times a week even. Which

38:54

was frankly too much. And

38:56

I was putting on weight. I was starting to

38:58

get a little belly. Right,

39:01

I was starting to get a little bit fat, putting on a

39:03

bit of fat around my belly. Which

39:05

wasn't great, you know, it didn't make me feel good. It

39:09

probably made me slightly less attractive to the

39:11

ladies. And

39:13

so I decided, right, I need to try and give this up.

39:15

I need to stop doing this. And

39:17

again, it was like a concerted effort. You know, I had to

39:19

decide, I had to make an effort. And

39:21

I said to myself, right, I can't keep eating

39:24

curry, this is ridiculous. It's too expensive and

39:27

it's delicious, but I can't carry

39:29

on like this. This is no way to

39:31

live. And so I just

39:35

made a concerted effort to decide it. You

39:37

know, you kind of have to take a moment

39:40

and plan what you're gonna have

39:42

for dinner. Like part of the reason I was ordering

39:45

curry so much is because I couldn't be

39:47

bothered to cook. Because cooking

39:49

dinner seemed like a hassle, right?

39:52

It seemed like a hassle. And I got into the habit

39:54

of just calling up the curry place and

39:56

ordering my dinner like that. So

39:58

I had to say to myself, right, I've got to stop.

40:00

So I thought, right, here are some recipes I can

40:02

cook. I

40:05

just thought about it in advance, but right,

40:07

I can cook these recipes. And

40:09

so all I need to do is plan in advance, make

40:11

sure I've got the food in the fridge and in the

40:13

kitchen. And then I can just cook

40:15

these things and enjoy it. Put

40:18

some music on in the kitchen and

40:20

enjoy cooking and spend time doing that.

40:23

And as a result, I

40:25

was able to get into a new

40:27

habit, like form new habit and

40:29

eat better. So I

40:32

didn't have to give up curry exactly because

40:34

I could still eat it sometimes. But

40:37

I did have to kind of change my habits a little

40:39

bit. How

40:41

long have I got? I don't have that much because I've got to

40:44

be at the museum in good times.

40:46

So I'm going to have to move on.

40:48

But I'm just standing in front of the

40:50

Notre Dame, the Cathedral of Notre Dame, which

40:53

is obviously the famous cathedral. And it's

40:55

covered in scaffolding, completely covered. And there

40:57

are cranes all around it because they're

41:00

rebuilding it because obviously a few years ago it caught

41:02

fire. And it was engulfed

41:05

in flames, very dramatic indeed. But

41:08

they're rebuilding it. Luckily, most

41:10

of the stone structure of the cathedral

41:13

was intact,

41:16

basically. I mean, it was scorched by the flames.

41:19

But the whole thing didn't collapse. It was just

41:21

a wooden part that fell down, including the

41:24

roof, basically. I

41:26

think the spire came down. Looks like they

41:28

put that back up. But

41:30

they're working on that. It's

41:33

an impressive amount of scaffolding and

41:36

no doubt an extremely expensive project to put it back

41:38

together again. I don't know when it's going to be

41:40

finished. I need to move on here.

41:43

I've only got through the first three

41:46

questions. I've

41:48

got a message from Amber. No,

41:52

a message from Paul. He says he's running late. He's going

41:54

to be 10 or 15 minutes late. He's

41:57

going to... Okay. Maybe

42:01

what I can do is record the rest of

42:03

this later, maybe walk back

42:06

this way later on because

42:09

I'm going to have to get my skates

42:11

on here and get to the

42:13

Clooney Museum in time to meet Amber because

42:15

it would be rude of me to make her

42:17

wait. So I think I'm going to

42:19

leave the riverside at this point and

42:22

head over the bridge to the museum. Let's

42:25

see if I can find it. It's going to take

42:27

me 18 minutes to walk there. I

42:31

think I might need to get on a bicycle and

42:34

maybe I can carry on with this later

42:36

on. Yeah, let's do that. So I'm going to

42:38

now head up onto

42:41

the street, go meet Paul and

42:43

Amber, record that

42:45

conversation with them and

42:48

then on my way home do the

42:50

rest of this. Okay everyone? All

42:52

right, I hope you're enjoying this. I hope it's not too noisy. I

42:55

hope that audio listeners, the

42:58

background noises have not been too distracting for

43:01

you and that you've been able to hear my voice

43:03

all right. So that

43:05

is the end of part one and

43:07

I'll speak to you again in part two. Okay

43:10

everybody? Nice one. There you go.

43:13

All right. Speak

43:16

to you in a little bit. Okay. Bye.

43:24

Ryan Reynolds here for Mint Mobile. With the

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terms at mintmobile.com. Okay,

44:27

listeners, welcome back. This is part two.

44:29

At the end of part one, I was on a bridge and

44:33

I was about to go and join up with Amber

44:35

and Paul, which is what

44:37

I did. And we recorded an episode at

44:39

the museum and that should

44:41

be available for you fairly soon. It

44:43

might be the next episode. It might be the one after.

44:45

I'm not sure. But

44:49

I didn't finish all of those questions

44:51

I was going to do. And

44:53

I said that I would continue

44:57

afterwards and do more questions. It

44:59

is planned now.

45:03

But I've got a

45:05

feeling that I won't be able to

45:07

finish this because the battery

45:10

on my camera is far too low and

45:13

it's probably only going to last 10, 15

45:16

minutes or something. But in any

45:18

case, let's see how much we can do outside.

45:21

And then I'll finish this off

45:23

back in the pod room later

45:26

on. Okay, so let's

45:28

I'm walking to do now is walk through the streets here.

45:32

The streets of the first down. Sort

45:37

of chateau area. And find my

45:40

way back to the river

45:43

and walk back along the river back

45:46

in the direction of the museum

45:48

again. Okay, so let's

45:50

see if I can get through some more of those questions

45:52

that I had earlier. So

45:56

just bear with me. Just in front of

45:58

me, I can see the river. with

46:01

this impressive looking building in the background

46:03

which is the law court's legal

46:08

building. And

46:11

look there's a ramp that will put you down

46:13

to the river. OK

46:16

so let's have a look at this list of

46:19

questions again. There's

46:22

no way I'm going to get through all of these

46:24

now but I'll do what I can. OK

46:28

so question 4. What are some

46:30

effective ways to burn

46:32

off extra

46:34

calories without going to the

46:36

gym? What are

46:39

some effective ways to burn off extra

46:42

calories without going to the

46:44

gym? I was

46:46

talking about this earlier really. You

46:48

can try to find little ways to

46:50

get more exercise into your daily life.

46:54

I think it's all about

46:56

making little choices. For

46:59

example choosing to take the stairs when

47:02

you have the option, choosing to

47:04

walk rather than

47:06

taking public transport. It

47:08

depends of course, it depends where

47:10

you live and your living conditions.

47:16

If you live out in the countryside and

47:18

you need to drive a car to get anywhere,

47:21

obviously it's going to be difficult to

47:23

replace that with walking or

47:25

cycling. But

47:28

certainly where I live, instead

47:31

of taking the metro or the bus or

47:33

something, I can try and walk.

47:35

And in fact in a lot of cases it's

47:37

a bit quicker to walk or

47:40

to take a bike. And also

47:42

another way to get

47:44

more exercise in is to

47:47

use a traditional bike rather than

47:49

an e-bike. Because

47:52

using an e-bike is basically cheating isn't it? Because

47:55

you're not really doing any exercise, I mean a

47:57

little bit, but it's not

47:59

the same. riding a wheel bike. So

48:02

just little things like that, just trying to go out of

48:04

your way to get

48:06

more exercise into your day. For example,

48:08

if you go out for lunch, choose

48:11

to get your food from a place that's a little

48:13

bit further away and just do an extra bit of

48:15

walking. If you're going to have a

48:18

break, why not just

48:20

go and walk round the block instead of taking

48:22

a break in your seat? You

48:24

know, just little things like that. Question

48:26

five. Do you

48:29

always manage to stick to a healthy

48:31

eating routine when dining out

48:33

with friends? Do

48:36

I stick to a healthy eating routine when I'm

48:38

dining out with friends? No, I don't. In

48:41

fact, for some reason,

48:45

whenever I'm dining out in a restaurant, in

48:48

that situation I feel like it doesn't really count. And

48:52

I'll often kind of go, oh, nah,

48:54

it'll be all right just this once. I'll have ice

48:56

cream for dessert. I'll have a

48:59

cake. Or

49:03

what else could it be? Oh, it's all

49:05

right. I'll have the fish and chips. No, I'll have

49:07

the chips. It's all right. If

49:09

I'm in a restaurant, I

49:11

kind of let myself off and

49:14

I'm slightly less disciplined

49:17

in that situation. So I don't really

49:19

stick to a healthy eating routine when I'm

49:21

dining out with friends. And I'll

49:23

stick. Have

49:26

you ever experienced the situation where you

49:28

had to cut back on certain foods

49:30

for health reasons? Well,

49:32

the situation I talked about before was a

49:34

bit similar, where I

49:37

decided I had to try and eat more healthily.

49:39

Because I thought my

49:41

diet wasn't very good.

49:43

It's, you know, curry. There's

49:46

a lot of rice, a lot of

49:48

carbohydrate. So they put a lot

49:50

of butter, butter

49:53

fat into curries. So, you

49:56

know, it's not bad. There's a lot of vegetables.

50:00

in quarries as well, but that's

50:03

noisy isn't it? It's

50:05

a noisy city, even here, in

50:07

a place that should be quieter. A

50:10

man doing exercise on

50:13

the side here, making me feel

50:15

guilty for not

50:17

doing any exercise normally. But

50:20

anyway, so, a time when I've had to

50:22

cut back on certain foods for health reasons.

50:25

Well, I had to cut back on curry,

50:28

but luckily I've never really got

50:31

to a stage where my health

50:33

has meant that

50:35

I've had to cut back on things specifically.

50:38

I just generally try to keep a balanced

50:40

diet, which means I

50:42

try to cut back on crisps

50:45

and snacks and things

50:47

like that. Have

50:52

you decided to cut anything out completely

50:54

from your diet? So,

50:57

just to completely cut something out of your diet?

51:01

Again, I haven't quite got to that stage

51:04

yet, so I haven't got any kind of

51:06

outstanding health issues, which have

51:08

meant that I've had to completely cut something out.

51:12

I don't have diabetes or anything

51:14

like that. My cholesterol

51:17

is reasonable.

51:21

So, luckily, no. Number

51:24

seven, what strategies do you use to

51:26

fight off cravings for unhealthy

51:28

foods? So, cravings, that's

51:30

where you just suddenly feel like you want to eat

51:32

something. Oh, I'd love a...

51:35

whatever, I'd love a... I'd do

51:37

fancy some crisps, or I'd

51:39

love an ice cream right now.

51:44

What do I do to fight off cravings? Well,

51:49

again, I talked about this earlier as well, really. Sort

51:51

of a question of mind over matter to an extent,

51:54

where you have to just sort of say to yourself, look, you

51:58

can't Keep snuffling on unhealthy foods. There's

52:01

no future as the secure enough. So

52:05

that sense to work. but otherwise.

52:08

Destroy! Unlimited options. I have a

52:11

separate which means I try not

52:13

to have unhealthy foods. Or

52:16

home or in my office. And

52:19

it's There's nothing there than I'm not going to eat

52:21

is. So distorted

52:23

by discuss. Brought

52:26

just trying to be disciplined and not by those

52:28

biscuits and you see them on the shelf of

52:30

a seat smoking. Just

52:32

have a kind of a. Dedicated,

52:36

focused, And

52:38

then souls' attitudes or

52:40

replace unhealthy habits with

52:42

slightly healthier, similar, but

52:44

slightly healthier ones. For

52:46

example, Snifter yawns. Not

52:48

so vegetables. As I

52:50

said before, For

52:53

fighting have cravings sometimes or

52:55

the know just having some

52:57

chewing gum or my desk

52:59

for sometimes cravings for you

53:01

have. Such

53:03

a kind of compulsion. And if you can,

53:05

just grab a chewing gum and start. Serious

53:08

that will do that, will

53:10

do the trick and then

53:12

suddenly don't have cravings for whatever

53:14

unhealthy sing the he was

53:16

thinking about before students at

53:18

Number Eight. What

53:20

role do you think is played by

53:22

genetics? Or on

53:25

our overall health and wellbeing. Refer

53:28

to what extent are genetic

53:31

A faster. With

53:33

a very big question is it. As

53:37

if this is one of those big questions. Sin.

53:41

But also space

53:43

psychology. In.

53:48

Biology and everything. Nature

53:51

versus nurture. Example.

53:54

Are we define spice? Our

53:56

nature, meaning. The

53:59

genetics does. we're born with or

54:02

are we defined by nurture, the experiences

54:04

we have over time. These

54:07

arguments always break down to nature versus nurture. So

54:12

to argue

54:15

in favor of the idea that

54:18

genetics play a

54:20

decisive role in your

54:22

health and your mental well-being, I

54:25

would say that a

54:27

lot of conditions, health conditions,

54:30

including mental health conditions, are

54:33

inherited from

54:36

one generation. They're passed down from

54:38

one generation to another. They are inherited

54:40

from your parents through

54:42

your genes. And

54:44

this is clear, we can see from

54:48

genetic research, we can

54:51

see that certain health conditions can

54:53

be passed down from parents

54:55

to child and so on. So

54:58

for example, if there's a history of heart disease in

55:00

your family, history

55:02

of certain conditions, and that includes mental

55:05

conditions too. If there's a history of

55:07

clinical depression or bipolar disorder

55:10

in your family, the chances are that you are going to

55:13

inherit that too. Now is that in

55:15

your genes? It seems

55:17

to me. But maybe

55:20

it's through the ways in which

55:22

you behave and the experiences you

55:24

have, you know, maybe someone who's

55:26

got, let's say your parents

55:29

have mental health issues, you

55:32

might also get mental health

55:34

issues as a consequence of their mental

55:36

health issues, right? Just through the

55:39

things they do, the things that happened to you

55:41

as a child, you might kind

55:43

of grow up

55:45

with that

55:47

pattern in your life too, which

55:50

leads you to adopt certain ways

55:52

of thinking or ways of behaving. And

55:55

you just learn those from your parents, from

55:57

the things they do. Hello

56:01

dear podcast listeners, how are you doing? So

56:03

at this point my battery ran out because

56:06

I've been filming for, I don't know how long

56:08

it was, I've been recording for quite a long

56:10

time because obviously I did the first part of

56:12

this episode and about an hour and a half

56:15

with Amber and Paul as well so I

56:17

had no battery left but it's okay because I carried on

56:20

at home so let's now carry

56:22

on not out in the street but back

56:24

in the comfort and relative quiet

56:27

of my own lovely

56:29

home. So here we go. And

56:32

we're back so let's continue and

56:35

I'm not actually in my podcasting room,

56:39

I'm at home because I realised that my computer

56:41

was here and

56:43

so I had to come here and then I

56:45

thought can I be bothered to then

56:47

go back out again and climb

56:50

all those stairs to my podcasting room

56:52

to record the end of this episode?

56:54

No I can't be bothered because it's

56:56

too hot today and I'm already too

56:58

hot and sweaty from doing all that

57:00

walking outside and so here we are.

57:02

Right so what's the plan? To

57:04

finish off these questions and I'm going to try and

57:06

do this quickly. How many times have you heard me

57:08

say that before? I'm going to try and do this

57:10

quickly and then it takes nine hours. Anyway this shouldn't

57:13

take that long. So I

57:15

was just talking about the, I was talking

57:19

about the part that genetics

57:22

plays in health

57:25

issues right and I suggested

57:27

that it's, well I'm sure that there's you

57:29

know genetics does play a part doesn't

57:31

it? We know that certain conditions can

57:34

be passed down through the genes, that

57:36

people can be more susceptible through certain

57:39

things, more prone to certain diseases

57:41

and health issues than other people

57:43

because it runs in the family. I think this is

57:45

a well known fact but

57:48

also environmental issues play a part as

57:51

well so if you have a genetic

57:53

predisposition to having high cholesterol for example

57:55

then it means that you need to

57:57

just watch what you

57:59

eat and take care of your

58:02

diet and avoid assuming too much

58:04

high cholesterol food, right? Because those

58:06

steps that you take, those environmental

58:09

aspects can make a

58:11

difference as well. Okay,

58:16

so moving on. Question nine.

58:18

Did the pandemic change your daily routines

58:20

and affect your health in any way?

58:22

Well, yes, the pandemic definitely changed my

58:24

daily routines, just like everyone. I had

58:26

to stay in a lot. And

58:29

there was also the sort of the

58:33

sense of concern about

58:36

what was going on in the world.

58:38

Because, you know, there was this underlying

58:40

sense that we were in catastrophic times.

58:43

We didn't know how bad things were going

58:45

to get. Coupled

58:47

with a sort of beautiful peacefulness,

58:51

right? It was a weird combination

58:53

of peaceful, calm, quiet,

58:55

peacefulness and lots of time at home,

58:58

combined with this sense of doom

59:01

and gloom about what was going on

59:03

in the world. So yeah, it affected

59:05

my daily routines in that way. I

59:09

think I probably drank a

59:11

bit too much beer and I ate

59:13

too many crisps. I let standards slip

59:16

during the pandemic. It was almost like because

59:19

of the conditions, a

59:22

bit like when I go out for dinner with my friends, I

59:24

felt like this doesn't really count. You know,

59:27

these are extraordinary circumstances. So I let things

59:29

slip and I drank probably more

59:31

beer and ate more crisps than I normally

59:33

would. And then I had to put a

59:35

stop to it. I had to

59:38

cut that out, or

59:40

at least cut down on the beer. Yes,

59:44

but it didn't really affect my mental health

59:46

too much. Other than that

59:48

strange sense of fear

59:51

about what was going on in the world, things

59:53

were fairly stable and normal for me really.

59:57

Number 10, can you share any tips on

59:59

how to squeeze in forms of exercise during

1:00:01

a busy day. I think I've actually talked

1:00:04

about that, how to squeeze in exercise into

1:00:06

a busy day. Just basically, if you're gonna

1:00:08

go somewhere for lunch, just

1:00:11

walk a bit further, take a bit of a

1:00:13

longer walk to go and get your lunch, instead

1:00:16

of going to the place that's just at the

1:00:18

bottom of your building. If

1:00:20

you take a break, instead of just sitting

1:00:22

there in front of your computer, go and

1:00:24

have a walk around the block, right? If

1:00:26

you have the option to take the stairs,

1:00:29

don't do the lazy option and go for the lift,

1:00:32

the elevator, don't

1:00:35

take the lift, go up

1:00:37

the stairs, right? It might hurt, might make your legs

1:00:39

ache a bit, you might get out of breath, but

1:00:41

ultimately it's good for you. And if you do that

1:00:43

every day, it can make

1:00:45

a difference. Number 11, how do you deal

1:00:48

with stress and does it impact your eating habits? Well,

1:00:50

stress can be difficult just like it is for

1:00:52

everyone and stress

1:00:55

makes me feel a bit exhausted. So

1:00:58

things like power naps

1:01:00

can help, even

1:01:02

just 10 or 15 minutes where I just

1:01:04

close my eyes and just

1:01:06

try and drift away a little bit, even if I

1:01:08

don't get into a sort of a deep sleep of

1:01:10

any kind, just drifting away for just 10, 15

1:01:12

minutes can really help me

1:01:15

to kind of calm down, helps

1:01:17

me manage my stress. I try to avoid

1:01:20

too much caffeine when I'm

1:01:22

going through stressful periods because

1:01:24

caffeine exacerbates my stress, I

1:01:28

try to breathe deeply, try to take time to meditate

1:01:30

and stuff, but I sort of deal with stress like

1:01:32

most people, I find it a bit hard of course,

1:01:36

but I try to just work

1:01:38

through it. Does

1:01:41

it impact my eating habits? I think when I'm

1:01:43

very stressed, I lose my appetite. So

1:01:45

it probably does impact my eating habits a little

1:01:47

bit, but I'm normally pretty good with my eating

1:01:50

habits. So I will always quite

1:01:53

rigidly stick to three solid meals a

1:01:55

day. So I don't go through those

1:01:57

periods, I don't go through periods where I'm not eating.

1:02:00

properly. I generally, even if I don't

1:02:02

have a great appetite, I'll still make sure I

1:02:04

eat a fairly decent meal three

1:02:06

turns a day, even if I'm

1:02:08

feeling stressed. Number 12, have you

1:02:10

ever had to give in to a food craving

1:02:13

and then regretted it later? Yes I have. In

1:02:17

fact, just the other day, on Sunday

1:02:19

in fact, I was out with

1:02:21

my wife, our kids, a friend of

1:02:23

ours and I just had this sudden craving for

1:02:26

a burger. I was like, oh I'd love to have a burger

1:02:29

and normally in that situation I'd be like, no no,

1:02:32

no it's alright, we're gonna have dinner at home, I'll

1:02:34

just, I won't give in to those

1:02:37

cravings, I'll resist. But this particular time

1:02:39

I said, oh I'd love a burger,

1:02:41

you know what I'd love right now, burger and chips,

1:02:43

hmm. And my wife just

1:02:45

said, yeah you can if you like. I was

1:02:48

like, wow, permission, I'll

1:02:52

go for it. And so

1:02:54

we went to a place just round the corner

1:02:56

from where we were and I got this big

1:02:58

greasy burger, some fries, it was actually a pretty

1:03:00

good one and it was kind

1:03:03

of good at the time but

1:03:05

then as I continued eating it, I

1:03:08

think burgers are actually overrated, I would, I

1:03:10

will say, they're quite overrated, they seem good

1:03:12

on paper, you know, the idea of a

1:03:14

burger when you see a picture of one,

1:03:16

when the idea of one is good but

1:03:19

then when you actually eat one, they're never quite

1:03:22

as good as they

1:03:24

should be. In fact they're normally quite

1:03:26

messy, they fall apart as you

1:03:28

eat them, your fingers get

1:03:30

all sticky, it's quite

1:03:32

disgusting and then when you've finished

1:03:34

eating it, you just feel a bit disgusted and

1:03:38

full of regret. So yeah, I had to

1:03:40

give in to a food to, I had

1:03:42

to give in to cravings I was

1:03:45

having for a burger and then I

1:03:47

regretted it almost instantly when

1:03:49

I felt all full and

1:03:51

all kind of, I felt

1:03:55

too full, I Felt

1:03:57

all lethargic and sleepy afterwards.

1:04:00

And. I felt a little bit discussed

1:04:02

as he never felt a little bit

1:04:04

guilty that I'd eaten this unhealthy thing,

1:04:06

and I felt a little bit. To

1:04:10

disgusted. with myself. And.

1:04:12

I felt sleepy as well as I

1:04:14

know what it is. Is it like

1:04:16

fatty food and carbohydrates? It's as if

1:04:18

make eat it's probably this probably lost

1:04:20

sugar as well right? The sugar in

1:04:23

the source, this sugar in the bread

1:04:25

as well and he probably get a

1:04:27

bit of a sugar rush but we

1:04:29

then you crash fairly soon afterwards so

1:04:31

I crash diet may be an hour

1:04:33

or two after was myself very drowsy

1:04:35

and ah rods really want to sleep

1:04:38

so I definitely regretted having the burglary

1:04:40

fights if I resisted. If I hadn't.

1:04:42

Given in I probably would have been

1:04:44

in a better. State.

1:04:47

To the rest of that sad day,

1:04:49

Number thirty, do you have a pet?

1:04:51

Does it help you to reduce your

1:04:53

stress levels Or just make them worse?

1:04:56

So they say that having a pet

1:04:58

can be good for your stress levels.

1:05:00

Rise by stroking a cat. Stroking a

1:05:02

dog can be very therapeutic apparently. So

1:05:06

but no, we don't have a pet

1:05:08

at. mainly because we can't really have

1:05:10

won. The apartment is too small. We

1:05:12

considered having a cat a while ago

1:05:15

when we lived in. A different apartments

1:05:17

that was up on the sort of

1:05:19

spots on the top floor and there

1:05:21

were and windows that. Looks

1:05:23

out on those on some roof tops

1:05:26

and we've consensus of over the cat

1:05:28

would escape out the window and disappear

1:05:30

over the rooftops of Paris like as

1:05:32

you know a Paris cat from a

1:05:34

Disney cartoon or something. but also. We.

1:05:36

were concerned about to other things in with

1:05:39

these it's probably still the reasons why we

1:05:41

don't have a cat so the first thing

1:05:43

is that have department is too small where

1:05:45

would we put the litter tray so the

1:05:47

litter tray is the things that the cat

1:05:50

does his poop in it's kind of a

1:05:52

tray with this kind of with what's cool

1:05:54

cat litter in it is a kind of

1:05:56

a gravelly stuff isn't it the sort of

1:05:58

like a dusty grub all type stuff and

1:06:01

the cat sits on there and does their poo

1:06:03

in there. You know, they kind of scrape

1:06:06

a little hole in it, they squat down, they do

1:06:08

their poo and then they kind of kick

1:06:11

and scrape the dirt back over the poo

1:06:13

or at least that's the idea. In

1:06:15

reality they just kick half of it onto the

1:06:17

floor. And then you've got this disgusting sort

1:06:20

of dirty tray of poo, of cat

1:06:22

poo somewhere in your house. And if

1:06:25

we lived in a big house and we had a

1:06:27

sort of an appropriate room, you know,

1:06:29

sort of a porch

1:06:32

or some other back room leading into the garden,

1:06:34

you could imagine that that would be an appropriate

1:06:36

place to put a cat litter tray. Or if

1:06:38

we had a house that was actually on the

1:06:41

ground floor, we'd have a cat flap so the

1:06:43

cat could come in and out, you

1:06:46

know, whenever it wanted to. But we

1:06:48

don't have that. So we don't want

1:06:50

a litter tray in the apartment somewhere, it would

1:06:52

smell, it would be disgusting, the place is too

1:06:54

small for that. And

1:06:56

also, we're just concerned

1:06:58

about going on holiday and stuff because, you

1:07:00

know, in the summer we'll go away for

1:07:02

a few weeks at a time. And

1:07:05

you know, we can't even keep houseplants

1:07:07

alive. When we go away on holiday,

1:07:09

we come back and half of our

1:07:12

plants have died because they haven't been

1:07:14

watered, you know. So if we can't

1:07:16

keep plants alive, how would

1:07:18

it be with an actual living animal? Maybe

1:07:21

we'd have to ask a neighbour to come and feed the cat,

1:07:24

but I just, it seems to be more

1:07:26

problematic, more complicated

1:07:29

than it's worth. So no

1:07:32

pet. But

1:07:34

you know, one day maybe when we have

1:07:36

the right circumstances, we might get a cat

1:07:38

because I love cats. I'm more of a

1:07:40

cat person than a dog person. I like

1:07:42

the way cats are, they're kind

1:07:44

of, I find them very cute. I

1:07:47

like the fact that they're a bit independent because

1:07:50

they just go off and do their own thing and

1:07:52

they come back when they want to be fed or they

1:07:54

come back when they want to be stroked or to

1:07:56

fall asleep on your computer or something like that. I

1:07:59

don't mind that. I find a dog to be

1:08:01

a little bit too much too much

1:08:03

of a responsibility. It's too needy It has to be

1:08:05

walked all the time. Whereas cats are more like yeah,

1:08:07

just leave me alone for a while You

1:08:10

know, which is fine for me So I'm

1:08:12

more of a cat person But I could imagine one

1:08:14

day if I lived in a house in the countryside

1:08:16

and there was lots of land around and I had

1:08:18

Lots of free time then maybe I could

1:08:20

imagine getting a dog But

1:08:23

no pets now and no

1:08:25

pets for the foreseeable future So

1:08:29

I just have to make do with my children who are kind

1:08:31

of like, you know the closest thing But

1:08:34

I can get but for a lot of people

1:08:37

having pets is like the next best thing to

1:08:39

having kids for me having kids Is the next

1:08:41

best thing to having pets? Number

1:08:44

14. Do you manage to get enough sleep? Do

1:08:46

you have any tips for getting a good night's

1:08:48

sleep? How do you wind down before

1:08:50

bedtime to promote a good night's sleep? So I

1:08:53

never get enough sleep First

1:08:55

of all, I always want to go to bed

1:08:57

before midnight And

1:09:00

I almost never go to bed before midnight I

1:09:03

think that time that you spend sleeping before

1:09:05

midnight counts as double So if you go

1:09:07

to bed at half past 11 that

1:09:09

half an hour between if you fall asleep Then

1:09:12

that half an hour between half 11 and 12

1:09:14

counts as an hour So anytime

1:09:16

you sleep before midnight in my book counts

1:09:18

as double, right? So I always want to

1:09:20

sleep before midnight But I always end up

1:09:23

going to bed afterwards because you know

1:09:25

Like getting the kids to sleep in the

1:09:27

evening getting my daughter to sleep Fighting

1:09:30

after all that faffing around eventually the

1:09:32

kids are asleep and then I've got

1:09:34

to clean up the kitchen or whatever

1:09:38

And normally I only get sort of like 90

1:09:40

minutes of an evening to do

1:09:42

stuff that I want to do or that I want

1:09:44

to do with my wife, you know watch a TV

1:09:46

series or just talk about something it was Somehow

1:09:50

it's just ends up being like an hour and

1:09:52

a half or something and then it's

1:09:54

time to go to bed and With

1:09:56

a baby, you know, you have to kind of

1:09:58

prepare yourself as well a little bit before you

1:10:00

go to bed, you've got to make sure that you've got

1:10:02

like a, you've got a measure

1:10:04

of water and a measure

1:10:07

of milk to be prepared when

1:10:09

the baby wakes up in the morning and wants to

1:10:11

be fed. You've got

1:10:13

to just get everything ready. We've got blinds.

1:10:15

If it's the weekend, we lower the blinds

1:10:17

before we go to bed so that it's

1:10:20

fairly dark in the morning so that everyone

1:10:22

stays asleep because if the apartment is too

1:10:24

bright, you know, the kids wake up too

1:10:26

early. So I

1:10:28

might, in the evening, I might think, right, it's time to

1:10:30

go to bed now. It's half past 11 and then I

1:10:32

realize I've got to do this, I've got to do that.

1:10:35

I've got an eye and a shirt for work tomorrow. I've

1:10:37

got to do this. Oh, and I've got to reply to

1:10:39

that email, which I forgot to reply to. And then before

1:10:41

you know, it's half past 12 and

1:10:43

you get to bed and then you need to have a conversation, you

1:10:45

know, my wife and I have to have a conversation about something, which,

1:10:48

and then it's one o'clock before

1:10:50

I actually fall asleep. And then of course, my

1:10:53

son wakes up at five o'clock in the morning

1:10:55

and needs to be changed and needs to be

1:10:57

fed his milk. So we both end up

1:10:59

waking up because of that. And

1:11:01

then it takes us another half an hour to

1:11:03

get him back to sleep. And then in half

1:11:05

an hour after that, you've got to wake up

1:11:07

and get, get the kids ready to school for

1:11:10

school and all that stuff. So I

1:11:12

never get the amount of sleep I want

1:11:14

to get. But even before the kids arrived, sometimes

1:11:17

I wouldn't get enough sleep. And

1:11:19

certainly going like the routine

1:11:21

that you have before you go to bed.

1:11:23

So whether you've got kids or not, like,

1:11:26

you know, especially if you don't, if you

1:11:28

don't have kids, you

1:11:30

still people, you know, people still

1:11:33

have a lot of trouble sleeping. People

1:11:36

who don't have kids still have a lot of

1:11:38

trouble sleeping, which is what

1:11:40

used to happen to me sometimes. And the routine

1:11:42

that you have before you go to bed can

1:11:45

make a big difference, right?

1:11:48

Getting to sleep in the evening. So

1:11:50

tips for getting a good night's sleep. How

1:11:52

do you wind down before bedtime to promote

1:11:54

a good night's sleep? I've heard that you've

1:11:56

got to keep screen time to a minimum

1:11:59

in the evening. because all of

1:12:01

that light going into your eyes is

1:12:04

sort of stimulating and it

1:12:06

doesn't help you to switch off, it doesn't

1:12:08

help to create certain,

1:12:10

what are

1:12:13

they, certain processes or certain rhythms

1:12:16

in your body, rhythms which help

1:12:19

you to go to sleep more easily. A lot

1:12:23

of it's related to light and

1:12:25

our exposure to light, which

1:12:28

I suppose goes back to the days before

1:12:30

we had electricity and traditionally we

1:12:32

would sleep when it was dark and we'd be

1:12:34

awake when it was light. So

1:12:37

to try to

1:12:39

get a good night's sleep, to try and get to sleep

1:12:42

when you go to bed without lying there for

1:12:45

ages, dim the lights

1:12:47

in the evening, try to create a low

1:12:50

light atmosphere, try not to look

1:12:52

at screens for like an

1:12:54

hour before you go to bed. I

1:12:58

find that dimming the lights a bit, trying

1:13:01

to stay relaxed, changing it to some

1:13:03

more relaxed clothes and

1:13:06

reading a book or

1:13:08

just simply closing my eyes and listening to music, something

1:13:11

like that, that can really

1:13:13

help. Trying to avoid caffeinated drinks

1:13:16

in the afternoon in the evening, so trying

1:13:18

to avoid coffee during the day because even

1:13:20

if you drink coffee in the middle of

1:13:22

the afternoon, the caffeine can still affect you

1:13:24

in the evening or at bedtime. What

1:13:29

else? Eating, so trying to

1:13:32

eat, trying not to eat

1:13:34

too late because if you've got a full stomach

1:13:36

that can cause your body

1:13:39

to stay awake. So

1:13:42

I think things like that. Number

1:13:44

15, have you ever tried cutting back

1:13:47

on caffeine intake to improve your sleep

1:13:49

quality? Yes, I've tried cutting back on

1:13:51

caffeine, cutting down on caffeine and

1:13:55

so it depends. Some periods I

1:13:58

find that I can drink coffee even in the evening. and

1:14:00

still get a perfectly good night's sleep, but then

1:14:02

at other times Not

1:14:05

so it's a bit weird it sort of depends on I Don't

1:14:09

know what the factors are just sometimes I just know I'm

1:14:11

gonna get a good night's sleep so I can drink coffee

1:14:13

at any time and then other times I

1:14:16

can just feel that I'm sensitive to caffeine During

1:14:19

that period so I'll avoid Generally speaking

1:14:21

it's I try to avoid drinking coffee

1:14:23

after about two or three o'clock in

1:14:26

the afternoon And then I'm okay.

1:14:28

I can pretty much drink tea even like

1:14:30

black tea in the evening and still sleep

1:14:33

But I do try to cut back on caffeine

1:14:36

intake in the afternoon 16

1:14:39

how do you balance out work responsibilities

1:14:42

with personal activities for a higher work-life

1:14:44

balance? I find that quite difficult getting

1:14:46

the work-life balance right to balance out

1:14:49

work things and personal things because

1:14:51

actually most of my work these

1:14:53

days is a sort of a mix in a

1:14:56

way between personal and Work

1:14:58

related stuff you know doing this podcast.

1:15:00

It's a very personal project, and

1:15:03

it's all done You know

1:15:05

I set my own schedule more or less

1:15:07

and so balancing those two things things out is a bit

1:15:10

tricky And what I have

1:15:12

to do sometimes is on a day When

1:15:15

normally I'd be doing podcasting work I

1:15:17

have to actually sometimes tell myself No,

1:15:19

you're gonna take the day off today

1:15:21

because you're stressed and overworked and tired

1:15:23

And you need to give your voice a

1:15:25

break So you're gonna take the day

1:15:27

off today, and you're gonna do something else You're just gonna

1:15:29

play the guitar or go for a walk or even go

1:15:31

to the cinema during the day so

1:15:34

it can be difficult for me to

1:15:37

balance out work responsibilities and personal things

1:15:39

because Sometimes it's kind of all

1:15:41

the same thing you know So

1:15:44

I just have to make kind of I just have to listen to

1:15:46

my body in a way For example

1:15:48

if I'm feeling very tired from

1:15:50

feeling maybe frustrated or something

1:15:52

I just have to be the one to

1:15:55

decide to take a break in

1:15:57

order to kind of refresh myself

1:16:02

17. Living in Paris, do you often manage

1:16:04

to get outside and into nature very often?

1:16:06

No, not as much as I would want,

1:16:08

because Paris is obviously a very urban,

1:16:10

very built up area, as you saw in this

1:16:13

video if you watched it, but

1:16:15

you will just know of course that it's

1:16:17

an extremely built up area, and

1:16:19

there aren't many real sort of natural spots.

1:16:21

There are some parks where there's grass and

1:16:23

trees and flowers and things, but

1:16:26

no true nature where you can just

1:16:28

be completely away from civilisation

1:16:31

and other people. So I don't get

1:16:33

that nearly as much as I would

1:16:35

like to, and there are some times

1:16:37

when I'm feeling stressed out that I

1:16:39

just look out the window and I

1:16:41

can't really even bear to see all

1:16:43

these buildings and hear the sounds of

1:16:46

cars and the sounds of people outside.

1:16:48

I just would love to escape into

1:16:50

the countryside, into nature, which I find

1:16:52

so much more peaceful and relaxing. So

1:16:55

when we, as a family, when

1:16:57

we do get outside, sometimes we'll take a

1:17:00

weekend in the countryside somewhere, we'll just stay

1:17:02

in some place in the countryside. I really

1:17:04

make the most of those times and

1:17:07

just really enjoy being

1:17:09

outside in nature, seeing

1:17:12

the trees, listening

1:17:15

to the birds, trying to do some bird watching,

1:17:17

which is a very peaceful thing to do, where

1:17:19

you go out to a natural spot

1:17:22

and you try and spot different species

1:17:24

of birds, and looking

1:17:26

for wildlife is lovely. So

1:17:28

I don't manage to do that as much as I would like to.

1:17:31

Number 18, have you ever considered going

1:17:34

vegan? I've considered going vegan, and I

1:17:36

probably should go vegan because I think

1:17:38

it's probably a healthy thing

1:17:40

to do, and also it's

1:17:42

good for the environment as well, right? Because

1:17:46

livestock, that's like

1:17:48

animals that we eat, like

1:17:52

cows and sheep and

1:17:54

pigs, even if that's arguably

1:17:57

unethical to do that to animals, So

1:18:00

just keeping livestock is very bad for the

1:18:02

planet for lots of different reasons. I mean

1:18:04

bad for the planet meaning bad

1:18:06

for the environment. You know it's sort of

1:18:08

a lot of greenhouse gases are associated with

1:18:10

the keeping of

1:18:13

livestock. So

1:18:18

there's lots of reasons to go vegan but

1:18:20

I haven't done it because I

1:18:23

don't know really. I feel

1:18:25

like I need to be prepared for that.

1:18:28

I need to work out exactly

1:18:30

what I would cook. I need to learn

1:18:32

a whole new bunch of recipes and

1:18:36

also I do like, I just like milk in my

1:18:38

tea. I know you can put like almond

1:18:41

milk and oat milk and things in

1:18:43

instead but it's just

1:18:45

difficult. I do like

1:18:48

a fried egg on toast. So

1:18:52

maybe one day I'm not quite ready for it yet but

1:18:55

I do eat vegan food quite a

1:18:57

lot. There's a place near where I live that does

1:18:59

vegan food and I go there for lunch quite regularly

1:19:02

but I'm not full vegan by any means,

1:19:04

not yet. I'm not ready

1:19:06

to make that commitment just yet. Number

1:19:08

19, do you do any brain training

1:19:10

exercises or puzzles to keep your mind

1:19:12

sharp? How do you fit them into

1:19:14

your daily routine? I

1:19:17

go through phases of doing sudoku.

1:19:20

Sometimes I'll just start, I'll just get

1:19:22

into doing sudoku which is I

1:19:24

think a good thing to do. It really focuses

1:19:26

your mind. It's quite meditative in the sense that

1:19:28

you focus all your attention on this puzzle and

1:19:31

it sort of helps you to block out the rest of

1:19:33

the world and training

1:19:36

like that. I mean doing some sort of specific

1:19:38

mental task like that I think is

1:19:40

probably quite good. It's good to

1:19:42

help you to develop focus, helps you to

1:19:45

keep your mind focused and

1:19:47

stuff. So I'll

1:19:49

do sudoku sometimes. I'm not very good at

1:19:51

it though but yeah

1:19:54

I've got like a book of sudoku

1:19:56

puzzles here and every now and

1:19:58

then I'll just decide right I'm just going to do it. do

1:20:00

some sudoku. Maybe I'll do

1:20:02

that this evening. I'd love to do that this

1:20:04

evening actually, but I think I've got to edit

1:20:08

this episode. I've

1:20:10

got lots of episodes to publish over

1:20:12

the next few weeks. 20.

1:20:15

How is your screen time? Do

1:20:17

you think you have to cut down

1:20:19

on screen time before bedtime to improve

1:20:21

sleep quality? My screen time, I

1:20:24

don't know what the average screen time

1:20:26

is these

1:20:28

days for most people. I think my screen

1:20:31

time is not great. It's not

1:20:33

that great to be honest. I think I probably look

1:20:36

at screens a little bit too much, partly

1:20:38

because of the work I do, because

1:20:40

a lot of the time I'm in front of a computer

1:20:43

editing or writing or

1:20:45

publishing podcast episodes. Also,

1:20:47

I watch YouTube. I just

1:20:49

watch videos on YouTube quite a lot on

1:20:53

my phone, on my

1:20:55

laptop. My screen time is not

1:20:58

as good as it could be. I could

1:21:00

always cut it down in the evenings, as

1:21:02

I said before. I think it's healthier and

1:21:05

probably helps you to sleep better if you

1:21:07

don't look at your screen in the evening,

1:21:10

but I have to make conscious choices to

1:21:12

do that. I have to say to myself, right, no

1:21:15

laptop, no editing work, no

1:21:18

YouTube this evening. I'm just going to put

1:21:20

all my devices away and just open a

1:21:23

like a Sherlock Holmes book

1:21:25

or I'm going to open

1:21:27

a book or I'm going to do some Sudoku

1:21:29

or something like that. So yeah,

1:21:32

I think we all have to cut down on screen

1:21:34

time in our lives and

1:21:37

certainly before bedtime. I think it's probably

1:21:40

a good idea. Am I going to do it? Who

1:21:43

knows? I should. Okay,

1:21:46

talking of cutting down on screen time, that's

1:21:48

pretty much the end of this episode. Okay,

1:21:50

thank you very much for joining me. I

1:21:53

hope that this was a good one.

1:21:55

I haven't reviewed the footage that I

1:21:57

shot outside earlier on when I was

1:21:59

walking around. around so I don't know what

1:22:01

it looks like, what it sounds like. Hopefully

1:22:03

it's going to be good but you can

1:22:05

let me know in the comments section as

1:22:07

usual. And so what about

1:22:09

all those phrasal verbs? Now

1:22:12

I'm not going to go into all the details now. I'm not

1:22:14

going to teach

1:22:16

them to you now and give you all

1:22:18

the other examples and definitions now. That's

1:22:21

going to come in a premium episode

1:22:23

very soon. Maybe the next premium episode

1:22:26

series will be dealing with all

1:22:28

these phrasal verbs and some other bits of vocab

1:22:30

from this episode. But let me just repeat some

1:22:32

of them. So to work out in the gym,

1:22:35

to cut down on unhealthy

1:22:37

food. We also had to cut

1:22:39

back on unhealthy food

1:22:41

as well. To give

1:22:44

something up, for example to

1:22:46

give up certain types of food, to give

1:22:48

up coffee for

1:22:50

example, to burn off calories.

1:22:53

Right, to do some exercise in the

1:22:55

gym in order to burn off calories,

1:22:57

to stick to a routine or to

1:22:59

stick to a diet, to

1:23:01

cut back on, there it is again, to

1:23:03

cut something out, right, to

1:23:05

cut out, to

1:23:08

cut something out from your diet, to fight

1:23:10

off cravings for something,

1:23:14

to squeeze in exercise or to

1:23:17

squeeze exercise into your day, to

1:23:21

deal with stress, to

1:23:24

give in to a food craving, to

1:23:27

give in to temptation, to

1:23:29

wind down in the evening before bed,

1:23:32

to balance things out, to balance

1:23:34

out work responsibilities and personal activities,

1:23:36

to fit something into your daily

1:23:39

routine and

1:23:41

yes again to cut down on something. So there

1:23:43

you go, a few different phrasal verbs. I will

1:23:46

sort of clarify,

1:23:48

explain, define

1:23:51

those things in a premium episode soon,

1:23:53

plus they'll be the usual memory exercises

1:23:56

and pronunciation practice for that as well. But

1:23:59

That's it for this episode. Leave your comments in

1:24:01

the comments section is he got this far. Let.

1:24:04

Me know something about screen time because

1:24:06

that was the last thing I talked

1:24:08

about. The case screamed something about the

1:24:10

with screen you can use the word

1:24:12

screens in your comments to so that

1:24:14

you got to the end of the

1:24:16

episode. but in any case leave your

1:24:18

comments. What did you think? How was

1:24:20

this episode See what did you know

1:24:22

says did you notice as things in

1:24:24

particular sense of language Did you noticed

1:24:26

any words or phrases and to do

1:24:28

if you watch the video version did

1:24:30

you notice any things. You

1:24:33

know, did. You notice anything that that

1:24:35

that I that I walked past

1:24:38

or my walk. Near

1:24:40

the river today. Okay, that's the end of

1:24:42

this episode. Thank you so much for listening

1:24:45

or speech you next time but for now

1:24:47

it's time to say goodbye by bored, bored,

1:24:49

bored, Thanks

1:24:54

for listening to Links English

1:24:56

Podcast for more information. Physically

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stopped cause. Mound.

1:25:17

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