# Transcript: Healthy body, healthy mind, and healthy environment

## Description

However, this can change if we start looking at the body together as a biomechanical machine that needs basic movement nutrition. How much movement, what kind of movement, and what do the minimum movement standards look like? We’ll discuss this more in the next episode of Brain&Breakfast with Vlado Zlatoš.



Who is Vlado Zlatoš?



 Vlado Zlatoš is an entrepreneur and expert in sustainable lifestyle, athlete, coach, expert in optimal nutrition and functional fitness. Together with his wife, he is the author of many original products and hundreds of free articles on his blog – one of the most read and most nourishing on the Slovak internet. His lifelong philosophy revolves around the motto: "Become a better version of yourself." His mission is to shape a culture of nourishing movement and a culture of functional eating. He is the founder and co-founder of several companies and organizations running innovative projects.

## Transcript

**[00:00:00]** without doing any strenuous exercises, that's all its scope.

**[00:00:04]** Vlado, I'm handing you the imaginary axe here and looking forward to your lecture, thanks.

**[00:00:09]** Thank you very much, I'll just sit down here and thank you for coming,

**[00:00:13]** and also to those of you online and those here in person, I'm very pleasantly surprised.

**[00:00:17]** And today, what we'll be talking about is that we may talk about a healthy body or a healthy mind,

**[00:00:22]** but why is that important?

**[00:00:25]** From my point of view, one of the most important things a person needs to learn in their life,

**[00:00:31]** is self-knowledge.

**[00:00:33]** Self-knowledge is a very abstract concept, and it's good to bring some concrete things into it.

**[00:00:38]** And if we look at what platforms for self-knowledge might look like,

**[00:00:43]** on this picture I illustrated what I have in it, which types of platforms are suitable just for self-knowledge.

**[00:00:51]** And if you notice on this slide how large these individual fields are,

**[00:00:56]** let's start, for example, with nutrition.

**[00:00:58]** I started dealing with nutrition professionally around 2004,

**[00:01:03]** and it took about a decade when I worked with people face to face.

**[00:01:06]** And I realized that sometimes my encounters with these people were not about whether they did these things better or worse,

**[00:01:11]** it was more about psychohygiene, psychology.

**[00:01:15]** Because motivation and reasons why no one does something,

**[00:01:18]** even though they know they should, are much deeper than just

**[00:01:21]** whether they should eat this kind of food or that.

**[00:01:24]** But nutrition is a relatively small platform for self-knowledge,

**[00:01:28]** because, because, and because,

**[00:01:36]** well, I'll try, okay.

**[00:01:38]** So, a normal person thinking about nutrition

**[00:01:43]** should find out within a year what to do to

**[00:01:48]** learn everything about their body.

**[00:01:51]** That means they should know what to buy,

**[00:01:53]** but more importantly, what not to buy at all.

**[00:01:56]** Because you know what's important: what you don't buy, you can't eat.

**[00:02:00]** So if it's not in the fridge, paradoxically, we can't eat it.

**[00:02:04]** But what I want to say is that yes, sometimes it's much more important

**[00:02:07]** what I won't eat, what's not on my list,

**[00:02:10]** so nutrition, let's say, and then when to time it,

**[00:02:13]** how much to eat.

**[00:02:14]** So it's a process of some self-knowledge,

**[00:02:16]** and within one year everyone should know

**[00:02:19]** what to do with their nutrition and then forget about it.

**[00:02:22]** Because dealing with nutrition your whole life, whether we follow some diet or something,

**[00:02:26]** is quite a big mental trauma.

**[00:02:29]** Because the cognitive capacity I have to constantly use,

**[00:02:32]** So what exactly should I eat, I have this, I have that,

**[00:02:35]** and maybe learn it in a year and then forget about it.

**[00:02:37]** So when I know I've learned it,

**[00:02:39]** it relates to self-awareness.

**[00:02:41]** My body starts to respond to it,

**[00:02:43]** I have less inflammation, I don't get sick,

**[00:02:45]** I have enough energy, in the morning when I wake up,

**[00:02:47]** I have this full cup of energy,

**[00:02:49]** but I will only fill it halfway.

**[00:02:51]** Because it also relates to willpower and everything you do.

**[00:02:55]** So I want to say that diet is a relatively start-stop project,

**[00:02:59]** that few can master within a year,

**[00:03:02]** and it's a good platform for self-awareness.

**[00:03:04]** Then some side effects appear,

**[00:03:06]** including aesthetic ones, often the aesthetic ones are a big motivator especially at the start,

**[00:03:11]** but for us, diet is important.

**[00:03:13]** Why? So we have enough energy, regenerate well,

**[00:03:17]** and can realize ourselves in something.

**[00:03:20]** So diet. Then we have other platforms.

**[00:03:23]** There is hunger and hunger.

**[00:03:25]** Women usually have more problems with hunger.

**[00:03:27]** Men dive into their own methods and ways and do it,

**[00:03:31]** but one basic rule applies to all,

**[00:03:34]** which is a central pillar of self-awareness,

**[00:03:37]** that we need to eat gradually and appropriately for everything.

**[00:03:40]** Because then there are people whose nervous system

**[00:03:43]** is a bit closer to what is called a perfectionist, overachiever.

**[00:03:47]** I don't know how to explain it in Czech.

**[00:03:50]** I think it can be understood.

**[00:03:52]** Someone pushes things too hard and overdoes it, pushes too much.

**[00:03:56]** And that's not sustainable in the long run.

**[00:03:59]** You need to get to know yourself gradually and appropriately,

**[00:04:02]** whether through diet, cold, or hunger.

**[00:04:07]** Hunger is a bit more interesting modality or platform,

**[00:04:11]** because manipulating hunger can much more effectively increase

**[00:04:15]** the speed of self-awareness and results in the area of diet.

**[00:04:18]** Because it answers the question, what should I eat?

**[00:04:22]** What should I eat? Nothing.

**[00:04:24]** Because sometimes when you hesitate whether to eat or not,

**[00:04:27]** you definitely shouldn't eat.

**[00:04:30]** But if you're hesitating about whether to exercise, definitely go exercise.

**[00:04:36]** And so we come to see that

**[00:04:38]** movement is a much bigger platform.

**[00:04:41]** That means the movement universe is huge.

**[00:04:45]** We can choose a planet that represents a type of movement.

**[00:04:48]** For example, hockey, football, and so on.

**[00:04:51]** And these movement planets have a range of skills

**[00:04:56]** that the brain must master, which must physically flow through the body,

**[00:05:00]** and the body must be able to handle the movement, to perform certain actions.

**[00:05:05]** But those are specializations.

**[00:05:07]** Personally, I am someone who teaches people generalism.

**[00:05:11]** That means versatile physical preparedness.

**[00:05:14]** So if I took you now to a training session,

**[00:05:17]** to one of my movoparks or a gym,

**[00:05:21]** I wouldn't need any special equipment.

**[00:05:24]** I would need the ground, a wall, a bar, and rings.

**[00:05:29]** And I have a database in my head of thousands of exercises,

**[00:05:33]** where I can arrange those exercises in a certain way,

**[00:05:37]** which cumulatively leads to something.

**[00:05:40]** For example, a handstand.

**[00:05:42]** Or for example, a pull-up.

**[00:05:44]** Or some kind of squat that is complicated,

**[00:05:47]** or complex.

**[00:05:49]** And now, that's why I said the equipment should be simple,

**[00:05:53]** because the world of movement is very large,

**[00:05:55]** the world of fitness is also very large,

**[00:05:57]** but there are two approaches you can encounter,

**[00:06:00]** and one is very minoritarian.

**[00:06:02]** One approach is that we exercise for the sake of exercising.

**[00:06:05]** We exercise because we want to be in shape.

**[00:06:07]** And in a moment, I'll get to something

**[00:06:10]** called 3D,

**[00:06:12]** negative 3D, which we don't want to experience.

**[00:06:14]** And that will also be a little tension later.

**[00:06:17]** So most people exercise for the sake of exercising,

**[00:06:19]** to look good, to be somewhat fit, etc.

**[00:06:22]** But you can exercise your whole life

**[00:06:24]** and never learn, for example, a handstand.

**[00:06:27]** And when you see someone doing a handstand,

**[00:06:29]** it's no accident, because gravity is not a small friend.

**[00:06:33]** and a person needs to teach their brain,

**[00:06:36]** to activate the whole body against gravity in some joint arrangement,

**[00:06:41]** that holds for 10 seconds.

**[00:06:43]** And this is very challenging.

**[00:06:45]** And training for a handstand requires a completely different approach,

**[00:06:49]** than training for exercise, maybe for fitness.

**[00:06:52]** And what I wanted to say is that this movement starts to become

**[00:06:55]** a platform for self-discovery,

**[00:06:57]** because when I find and start some path like this,

**[00:07:00]** I have huge possibilities where we can realize ourselves.

**[00:07:04]** And it is very important to realize yourself.

**[00:07:06]** I'll just share a good business example,

**[00:07:08]** when we are even in such an environment,

**[00:07:10]** that I often wrestle with my business partners.

**[00:07:14]** Because wrestling is for me a movement platform

**[00:07:16]** to estimate a person's character traits.

**[00:07:19]** Because when I wrestle with someone, I put them under pressure.

**[00:07:22]** And I know how that person reacts when under pressure.

**[00:07:25]** I know if they switch strength, if they are a peak-switcher,

**[00:07:28]** if they conserve energy, if they are economical,

**[00:07:30]** if they give up, and I learn a lot about them.

**[00:07:34]** And with that knowledge, I know how we can rely on that person,

**[00:07:36]** and in business.

**[00:07:38]** It's a very similar parallel.

**[00:07:40]** And then, if you look at this slide,

**[00:07:43]** there is also entrepreneurship.

**[00:07:45]** And I see entrepreneurship as a huge platform for self-discovery.

**[00:07:49]** Janko mentioned the Neseda project.

**[00:07:52]** It was a piece of paper where in 2015 I drew,

**[00:07:56]** that I sit a lot, produce a lot,

**[00:07:58]** even though I am an active person,

**[00:08:00]** but I have to sit damn well on my butt

**[00:08:02]** and produce something in front of the monitor.

**[00:08:04]** I write books, blog articles.

**[00:08:06]** In the last few years I have written

**[00:08:08]** over 500 blog articles,

**[00:08:10]** about 1500 published books,

**[00:08:12]** 60 hours of video, various online tutorials, etc.

**[00:08:16]** That is an enormous amount of work over one period of time.

**[00:08:18]** And I asked myself the question,

**[00:08:20]** that it's OK that we do need to sit,

**[00:08:22]** but I want to move on that chair.

**[00:08:24]** So I drew a chair,

**[00:08:26]** that helps me change different positions.

**[00:08:29]** But the point I wanted to make is,

**[00:08:31]** that because of this project I had to become

**[00:08:33]** a different person to be able

**[00:08:35]** to push the project forward.

**[00:08:37]** That means when we accept the challenge,

**[00:08:39]** that we are going to do some business like this,

**[00:08:41]** what do we need first thing in the morning?

**[00:08:43]** To have good body quality.

**[00:08:45]** In the morning we need not only a full cup of energy,

**[00:08:47]** but also a full cup of nerves,

**[00:08:49]** so we gear up for the challenge,

**[00:08:51]** we throw ourselves into it.

**[00:08:53]** And if the body is the weak point in the process,

**[00:08:55]** then so is the business,

**[00:08:57]** I run out of energy and I have to put the business on hold,

**[00:09:00]** because I need to sleep.

**[00:09:02]** Or I need to take a lunch nap.

**[00:09:04]** Or I have some other problem.

**[00:09:06]** That means when the body changes the tool,

**[00:09:08]** we don't train or eat to look good,

**[00:09:10]** but because we want to realize ourselves.

**[00:09:12]** So I think for us,

**[00:09:14]** what is extremely important,

**[00:09:16]** is to be able to create something.

**[00:09:18]** To realize something.

**[00:09:20]** And it doesn't matter whether we realize ourselves in this,

**[00:09:22]** or in that.

**[00:09:24]** And whether the platform will be business,

**[00:09:26]** or something completely different.

**[00:09:28]** For all of this we need to have a good physical body,

**[00:09:30]** which we take care of again.

**[00:09:32]** And now there is one cultural barrier,

**[00:09:34]** that prevents the whole thing.

**[00:09:36]** Right now, unfortunately, we find ourselves in an environment,

**[00:09:38]** that is poor in movement.

**[00:09:42]** Poor in movement.

**[00:09:44]** What does that mean?

**[00:09:46]** It means that unfortunately right now

**[00:09:48]** I have to stay with you in this position for the whole hour.

**[00:09:50]** We can't move,

**[00:09:52]** because Janka told me

**[00:09:54]** that if we move aside, we can't see the camera,

**[00:09:56]** we can't do this or that here.

**[00:09:58]** But being poor in movement means

**[00:10:00]** that we create everything

**[00:10:02]** while being comfortable.

**[00:10:04]** When we create while being comfortable,

**[00:10:06]** when we create while being comfortable,

**[00:10:08]** when we create while being comfortable,

**[00:10:00]** you will sit with me in this position for the entire hour.

**[00:10:04]** And you will use this position for another 10 hours.

**[00:10:07]** Some maybe even more.

**[00:10:10]** So being poor in movement means

**[00:10:12]** that movement nutrition is flowing through your body right now,

**[00:10:17]** and your body is adapting

**[00:10:18]** to this movement you are doing, which is isometric movement,

**[00:10:21]** everyone is sitting with some kind of curve,

**[00:10:24]** and it adapts.

**[00:10:25]** And if we add that the first decade of sitting,

**[00:10:27]** still in school, second, third, fourth,

**[00:10:31]** then these D's come.

**[00:10:36]** The first D is deconditioning.

**[00:10:39]** That means simply losing muscle tone,

**[00:10:43]** I go up stairs and get out of breath.

**[00:10:45]** That's not too bad, we can fix that with training.

**[00:10:47]** But then come the imbalances.

**[00:10:49]** Muscle imbalances, meaning some muscles are shortened,

**[00:10:53]** I can't fully squat, I can't do a good forward bend,

**[00:10:56]** these muscles pull on me and so on.

**[00:10:58]** That's something that can be somewhat restored,

**[00:11:01]** usually in months, almost years.

**[00:11:05]** But then comes the third D,

**[00:11:07]** if I just give up on it all

**[00:11:08]** and keep living in this poor movement environment,

**[00:11:12]** working, I don't know where all I'll be,

**[00:11:14]** then physical degeneration occurs.

**[00:11:17]** And the term physical degeneration means

**[00:11:18]** that cells, tissues, or some organs

**[00:11:21]** lose their original function and it can already be irreversible.

**[00:11:25]** And this condition is also associated with a fairly frequent,

**[00:11:28]** or chronic pain.

**[00:11:30]** An example of degeneration is that my colon is so damaged,

**[00:11:33]** that it needs to be replaced.

**[00:11:35]** Or it is so damaged that it needs surgery.

**[00:11:38]** Or anything of that kind.

**[00:11:40]** So you notice the curve shown on this slide.

**[00:11:44]** The curve represents decades of age from birth,

**[00:11:48]** let's say, I am currently in my 40s,

**[00:11:51]** so for me it’s after 40, for someone else 50, 60, and so on.

**[00:11:55]** And when we were kids,

**[00:11:57]** I grew up in a housing estate,

**[00:11:58]** we were let outside in the morning,

**[00:12:00]** and in the evening my mom would shout from the balcony.

**[00:12:02]** Vládko!

**[00:12:03]** And we would go home.

**[00:12:05]** But in between, we were on the climbing frames,

**[00:12:07]** those old communist-style ones,

**[00:12:08]** we were on the bars, playing football all day,

**[00:12:10]** we were simply active kids, not into organized sports.

**[00:12:12]** We were just typical kids from the housing estate.

**[00:12:15]** Our amount of movement was huge.

**[00:12:18]** Huge.

**[00:12:19]** Calories were burned,

**[00:12:20]** you could eat pancakes all day and still be skinny.

**[00:12:24]** I would go knock on the neighbor’s door and say,

**[00:12:26]** do you have some jam?

**[00:12:28]** Thirsty.

**[00:12:30]** So now I said,

**[00:12:32]** that then breakpoints occur,

**[00:12:34]** for example university,

**[00:12:36]** or marriage,

**[00:12:38]** or children,

**[00:12:40]** or employment,

**[00:12:41]** or something else.

**[00:12:42]** And the amount of movement drops radically.

**[00:12:44]** And when we still live in an environment poor in movement,

**[00:12:47]** and I can't really hang on this now,

**[00:12:49]** I would like to hang here

**[00:12:51]** and monkey bar across,

**[00:12:52]** or to the bathroom,

**[00:12:53]** imagine the fun

**[00:12:54]** of living in an environment rich in movement

**[00:12:57]** and being forbidden to eat in the bathroom,

**[00:12:59]** unless you monkey bar some education.

**[00:13:03]** Do you understand?

**[00:13:05]** That means,

**[00:13:06]** when someone creates an environment

**[00:13:08]** where it is normal and common

**[00:13:11]** to take movement care

**[00:13:13]** and nourish your body,

**[00:13:15]** then even those who haven't thought about it at all yet

**[00:13:16]** spend time in that environment,

**[00:13:17]** and their value system is

**[00:13:19]** still aligned with the idea

**[00:13:20]** that something should be done with the valve.

**[00:13:22]** And they start to slowly join in.

**[00:13:24]** But back to movement.

**[00:13:26]** That means, there are some turning points

**[00:13:28]** in a person's life,

**[00:13:30]** young, gradually with increasing age,

**[00:13:31]** where the amount of movement

**[00:13:34]** can drop to a minimum

**[00:13:35]** and stay there.

**[00:13:36]** And if it stays there,

**[00:13:39]** and you don't create the environment yourself

**[00:13:40]** and you continue to live, work,

**[00:13:42]** and simply interact in that environment,

**[00:13:43]** that's exactly

**[00:13:44]** where it can settle,

**[00:13:46]** on that thread,

**[00:13:48]** which is, either I have enough movement

**[00:13:49]** and therefore burn a lot of calories additionally, by the way,

**[00:13:57]** because of crawling,

**[00:13:58]** but that costs you energy.

**[00:13:59]** Sitting in a different position,

**[00:14:00]** like you are in this position

**[00:14:01]** is ultra efficient,

**[00:14:02]** you burn almost nothing,

**[00:14:05]** but if you had to sit

**[00:14:06]** in a squat,

**[00:14:08]** that would be something completely different.

**[00:14:09]** If you were standing,

**[00:14:11]** that's a bit more,

**[00:14:12]** but these small things,

**[00:14:13]** when accumulated over a whole year,

**[00:14:14]** have a huge impact on our lives.

**[00:14:17]** Often we imagine,

**[00:14:18]** that we go to training,

**[00:14:19]** to the gym,

**[00:14:20]** where I sweat for a whole hour,

**[00:14:21]** I'm happy, great,

**[00:14:23]** but maybe I burn a better case,

**[00:14:24]** 300, 500 calories.

**[00:14:26]** But we know

**[00:14:28]** to do small activities,

**[00:14:29]** that accumulate cumulatively

**[00:14:31]** and create the whole day's movement dose,

**[00:14:35]** so suddenly those calories

**[00:14:36]** are burned much more.

**[00:14:37]** And then even managing

**[00:14:39]** overweight,

**[00:14:40]** or anything else,

**[00:14:41]** starts to become easier.

**[00:14:43]** So with this slide,

**[00:14:45]** I want to say,

**[00:14:46]** that the most important thing of all is

**[00:14:48]** to move.

**[00:14:50]** And when I said,

**[00:14:51]** what is more important,

**[00:14:52]** if you ask me a standard,

**[00:14:53]** typical question,

**[00:14:54]** which is better,

**[00:14:55]** Is diet more important

**[00:14:56]** or exercise.

**[00:14:57]** Diet is important in the first year.

**[00:14:58]** To have a diet

**[00:14:59]** that is anti-inflammatory,

**[00:15:01]** anti-allergic,

**[00:15:02]** that simply suits me

**[00:15:03]** and my needs,

**[00:15:04]** is energetically balanced

**[00:15:06]** and I can interact with it

**[00:15:08]** then on autopilot.

**[00:15:10]** I can even forget about it.

**[00:15:12]** But exercise is still a more important platform,

**[00:15:14]** and we will show you on one slide later,

**[00:15:16]** that if we want to optimize

**[00:15:19]** our physical fitness,

**[00:15:20]** we need to add more movement.

**[00:15:22]** Because the movement component

**[00:15:23]** requires some internal changes

**[00:15:26]** in organs, muscles, tone,

**[00:15:28]** and hormonal sensitivity.

**[00:15:30]** And that gives me, for example, motivation,

**[00:15:31]** the optimization,

**[00:15:33]** even the aesthetics.

**[00:15:34]** So what is the difference,

**[00:15:37]** for example, between movement and training?

**[00:15:39]** Everyone probably understands training.

**[00:15:41]** It means I go to the gym

**[00:15:42]** or somewhere, I go for a run,

**[00:15:43]** and I have an hour of intense work

**[00:15:46]** with a higher heart rate, and so on.

**[00:15:47]** There are different types of physical activities,

**[00:15:49]** but movement is something

**[00:15:51]** that can sneak up on you all day long.

**[00:15:54]** It means I do a small thing here

**[00:15:57]** or you agree with yourself

**[00:15:59]** or with a friend,

**[00:16:00]** to hang on the bar daily

**[00:16:03]** for five minutes of accumulated time.

**[00:16:07]** No excuses.

**[00:16:09]** Maybe even a crash,

**[00:16:10]** but there we go to the bathroom, that's 30 seconds.

**[00:16:13]** We go make coffee, that's 10 seconds.

**[00:16:15]** And we gather, accumulate,

**[00:16:17]** but I have an interesting fact.

**[00:16:19]** If you spend five minutes of accumulated time every day for a whole year,

**[00:16:22]** by the end of the year you'll be beasts.

**[00:16:24]** Because the chain,

**[00:16:27]** once we start stimulating it, hanging on,

**[00:16:30]** and by accident,

**[00:16:33]** it can strengthen maybe 300%.

**[00:16:35]** And by the way, when we were kids,

**[00:16:37]** each of you,

**[00:16:39]** when you were born,

**[00:16:40]** if we hung you on a bar,

**[00:16:42]** you would be able to hold on.

**[00:16:44]** That's one of the mechanisms,

**[00:16:46]** that stayed in our genetics

**[00:16:49]** and maybe even from primates, I don't know,

**[00:16:51]** where that grip strength in little kids comes from.

**[00:16:54]** You've surely seen videos of babies who can't even talk yet.

**[00:16:56]** This is what they can do.

**[00:17:00]** But why? It's possible.

**[00:17:02]** Because those kids have a strong grip

**[00:17:03]** compared to the rest of their body.

**[00:17:06]** And they can't even properly lie on their stomach yet.

**[00:17:07]** And now, what I said,

**[00:17:10]** for example hanging,

**[00:17:11]** is a return to the echoes of nature and naturalness.

**[00:17:13]** And it's very simple.

**[00:17:17]** So what's stopping me?

**[00:17:19]** Only that I'm in an environment poor in movement.

**[00:17:20]** That I don't have a bar here.

**[00:17:24]** And no one thought, hey, we need a bar here.

**[00:17:25]** And why do we need it?

**[00:17:30]** And if we have two options, we'll find them.

**[00:17:31]** That means yes, five minutes of accumulated hanging time in ways

**[00:17:33]** besides increasing my muscle tone,

**[00:17:37]** those five minutes might burn, I don't know, 150 calories and more,

**[00:17:43]** because sometimes it is also challenging.

**[00:17:45]** And if I want to hold on for a minute, that's a good standard for us,

**[00:17:48]** so men should be able to hold for a minute on one arm.

**[00:17:54]** So this exercise has a lot of benefits.

**[00:17:58]** But we called this exercise.

**[00:17:59]** The movement universe, the nutrition,

**[00:18:02]** think of nutrition and food as having a function.

**[00:18:08]** I know that when I eat this,

**[00:18:10]** exactly this,

**[00:18:12]** what does it do to my stomach?

**[00:18:14]** Probably not much good.

**[00:18:16]** Besides the fact that it should digest it and we don't digest it well,

**[00:18:19]** and then we end up in the hospital.

**[00:18:20]** So I predict that when I eat this,

**[00:18:23]** it's self-destruction for me.

**[00:18:25]** But when I eat something else, like fast food,

**[00:18:29]** I know it tastes good on my tongue,

**[00:18:31]** but I also know it's self-destruction.

**[00:18:34]** Because the following effect,

**[00:18:36]** for the next two days your body interacts with what you ate.

**[00:18:39]** After two days it all leaves. Everything.

**[00:18:42]** Some leaves a bit sooner, but let's not get into details.

**[00:18:46]** The point is that when you eat something,

**[00:18:48]** your body interacts with it for two days.

**[00:18:50]** It's not just a few seconds or minutes when it tastes good on your tongue.

**[00:18:53]** So I should know,

**[00:18:55]** when I eat something,

**[00:18:56]** what function it causes in my body,

**[00:18:59]** what nutrition, what calories,

**[00:19:01]** what exactly I am getting.

**[00:19:02]** It's a good business.

**[00:19:05]** Because if I don't know,

**[00:19:06]** I have to go back to the beginning of self-awareness

**[00:19:08]** and start from the basics of nutrition.

**[00:19:11]** And learn a bit more.

**[00:19:12]** Because it's like pressing some buttons on a power plant,

**[00:19:15]** pushing some buttons,

**[00:19:16]** and expecting it to work properly.

**[00:19:18]** Well, it won't.

**[00:19:19]** If I don't know which buttons I press and when I press them,

**[00:19:21]** That just won't work.

**[00:19:23]** And that's our task of self-awareness.

**[00:19:25]** Now, back to it.

**[00:19:26]** So nutrition equals function.

**[00:19:29]** I want this function on my body.

**[00:19:31]** I want nothing to distract me,

**[00:19:33]** but for us to be productive,

**[00:19:34]** I want energy, I want strong willpower, and so on.

**[00:19:36]** We know the reasons.

**[00:19:38]** Nutrition and movement is nourishment, movement nourishment.

**[00:19:41]** Because when I hang on a bar for five minutes,

**[00:19:45]** the nourishment flows through the entire chain.

**[00:19:48]** This is a tendon matter.

**[00:19:49]** There is some muscle somewhere, all the way to the shoulder blade.

**[00:19:52]** These are things where physics flows through here.

**[00:19:54]** What I just exposed is my body, something.

**[00:20:00]** We need to nourish our body comprehensively.

**[00:20:03]** What if we don't do that?

**[00:20:05]** Janko really liked my video with the eighty-first knuckle.

**[00:20:12]** I was kind enough to inspire him,

**[00:20:15]** and so he wants to walk the skin and tredigi.

**[00:20:18]** But I also say elsewhere that knuckles are a movement pattern,

**[00:20:24]** which in the eyes of gravity is only in one direction.

**[00:20:27]** That means I am face down,

**[00:20:29]** and performing some work against gravity only in this direction.

**[00:20:34]** But we need nourishment much more complex.

**[00:20:37]** We need to be face down.

**[00:20:39]** We need to be head down, head up.

**[00:20:41]** We need to explain, we need to initiate a wide spectrum of things,

**[00:20:44]** and that's why I said we need to become movement versatile.

**[00:20:49]** That means we need to be versatile in movement, not just run.

**[00:20:52]** Believe me, the worst thing a person can do,

**[00:20:54]** who sits all day and on top of that sits,

**[00:20:57]** then rides in some boxes like elevators or cars,

**[00:21:00]** and then comes home and sits.

**[00:21:03]** Such a person, when they decide to do something for themselves,

**[00:21:06]** what do they do first?

**[00:21:08]** Well, they start running.

**[00:21:10]** But they start running on a biomechanical body structure

**[00:21:13]** that is used to sitting.

**[00:21:15]** The pelvis position is completely off, there are shortened muscles,

**[00:21:17]** which are very long.

**[00:21:18]** They will simply stretch for many months.

**[00:21:20]** And with such muscles, when you start running,

**[00:21:23]** the first thing you can do is hurt yourself.

**[00:21:26]** It means that what a person really needs,

**[00:21:28]** is to work on strength as the first step.

**[00:21:30]** Only then to focus on running.

**[00:21:32]** But I digressed.

**[00:21:34]** So we take it that movement is nourishment,

**[00:21:37]** and it doesn't have to mean that I start moving and sweating.

**[00:21:41]** It can also be low-intensity activities that mature the body.

**[00:21:44]** Everyone, now do a simple thing.

**[00:21:48]** You're unlucky to be here with me.

**[00:21:50]** And you there, too, right?

**[00:21:52]** So, imagine I'm sitting on your chair.

**[00:21:56]** And now I want you to shift your weight to the floor,

**[00:21:59]** so this part stops touching,

**[00:22:01]** and your whole body stays,

**[00:22:03]** as if it's a small piece above the chair.

**[00:22:05]** I'm waiting.

**[00:22:08]** Now, many of you are in this position,

**[00:22:10]** but I want you to get into a position,

**[00:22:12]** where your torso is hanging towards the ground.

**[00:22:14]** Ouch. I can feel it already.

**[00:22:16]** It already hurts. Ouch.

**[00:22:18]** Some would rather not even try.

**[00:22:20]** Good, sit back down.

**[00:22:23]** Think of it as this costing you a few tens of calories.

**[00:22:27]** Did I get out of the camera frame?

**[00:22:29]** No problem.

**[00:22:31]** You see, they banned me from that.

**[00:22:33]** We can't avoid it.

**[00:22:35]** And now you started the fun,

**[00:22:37]** it was nice, it started to hurt badly in the knee,

**[00:22:40]** and the tendon was now getting some nourishment.

**[00:22:42]** Somehow that nourishment flowed through your body.

**[00:22:45]** And that was just a small part.

**[00:22:47]** So we need to nourish the body comprehensively,

**[00:22:49]** in many directions.

**[00:22:51]** And for that reason, you should have muscle soreness almost all year round.

**[00:22:56]** That means you need to nourish your body regularly

**[00:23:00]** and then you won't even notice you have it.

**[00:23:02]** But here's the difference.

**[00:23:04]** We did some minor toning,

**[00:23:06]** but if we did it mostly throughout the day,

**[00:23:08]** that means we undo everything

**[00:23:10]** we cause to our body

**[00:23:12]** during the seventh work session

**[00:23:15]** or when we live in an environment

**[00:23:17]** that is poor in movement.

**[00:23:19]** So the difference with training is

**[00:23:20]** that you haven't even started sweating yet,

**[00:23:21]** but if I wanted to,

**[00:23:22]** in another 30 seconds it would start dripping like this.

**[00:23:25]** Because it was an isometric movement,

**[00:23:27]** where we didn't move,

**[00:23:29]** but we held a pretty tough position,

**[00:23:31]** which required the muscle tension to be high,

**[00:23:34]** and a lot of blood starts flowing through it.

**[00:23:36]** And that causes a lot of calorie burning and other effects,

**[00:23:40]** including toning.

**[00:23:42]** That means we start bringing hormonal sensitivity

**[00:23:43]** to those parts of the body.

**[00:23:46]** And that's quite a key piece of information

**[00:23:47]** in managing aesthetics.

**[00:23:50]** But more on that another time.

**[00:23:52]** So this is how it can look.

**[00:23:54]** That means the movements

**[00:23:55]** that can be done even at work,

**[00:23:58]** are quite simple.

**[00:24:00]** Notice, under that little ball in the middle,

**[00:24:02]** on that bench, down there is a guy

**[00:24:04]** squatting on a stool,

**[00:24:06]** like a little chick,

**[00:24:09]** watching the scene.

**[00:24:11]** That means if you have Achilles issues,

**[00:24:12]** you can squat in this position on some stool,

**[00:24:15]** which means my Achilles,

**[00:24:17]** my ankle, my big toe,

**[00:24:19]** My entire sole gets a huge physical nourishment boost,

**[00:24:23]** because in a few seconds your whole sole will want to explode,

**[00:24:25]** the entire arch.

**[00:24:27]** You have flat feet, you have hallux valgus on your feet.

**[00:24:29]** Why? Because you wear the wrong shoes.

**[00:24:31]** And that is already a sign of physical degeneration.

**[00:24:33]** So, if the big toe is twisted like this,

**[00:24:35]** it means it’s not used at all,

**[00:24:37]** it’s weak and the intelligence of that sole is low.

**[00:24:41]** The sole has the most sensors,

**[00:24:43]** more sensors than my palms.

**[00:24:46]** There is an extreme connection between the brain and the sole.

**[00:24:49]** And these are all fascinating things,

**[00:24:51]** that you should have learned in school.

**[00:24:54]** We don’t learn this now.

**[00:24:56]** Or I said that I have to know,

**[00:24:58]** that I have fascinating things on my body,

**[00:25:00]** interesting technologies,

**[00:25:02]** that I, for example, don’t use at all.

**[00:25:04]** In this squatting position, you get a dose.

**[00:25:07]** Not only through the sole.

**[00:25:08]** The brain has to constantly calibrate,

**[00:25:10]** to keep balance, so you don’t fall.

**[00:25:12]** And if you don’t,

**[00:25:14]** and you text for a while,

**[00:25:16]** and put your head in this position,

**[00:25:18]** you’re still texting in this position,

**[00:25:20]** because when I sit all the time,

**[00:25:22]** my muscles simply shorten.

**[00:25:24]** My neck looks bad, my chest shortens,

**[00:25:26]** my butt weakens, I have a sitting posture,

**[00:25:28]** and my muscles keep shortening.

**[00:25:30]** So then you see someone sitting like this,

**[00:25:32]** similar to this, like this, and you know what?

**[00:25:34]** It’s good.

**[00:25:36]** Because one of the worst things

**[00:25:38]** you can focus on

**[00:25:40]** is sterile ergonomic sitting.

**[00:25:42]** Because this may look good,

**[00:25:44]** but the difference between healthy and comfortable sitting

**[00:25:49]** It's extreme.

**[00:25:51]** One path goes there, the other path goes there.

**[00:25:53]** Because when you suddenly sit in this position,

**[00:25:55]** my muscles, which start from the lower back

**[00:25:57]** and end at the upper part of the pelvis,

**[00:25:59]** start to shorten,

**[00:26:01]** because they have to hold.

**[00:26:03]** It's like constantly holding something in your biceps.

**[00:26:05]** Now the body has to hold this position.

**[00:26:07]** So some muscles are fine,

**[00:26:09]** here something nice relaxes,

**[00:26:11]** so I don't overwork or have extra energy,

**[00:26:13]** some parts of the body shorten.

**[00:26:15]** And if we sit like this for a long time, not even on a fit ball,

**[00:26:17]** and on top of that all day on a fit ball,

**[00:26:19]** we cause radical

**[00:26:21]** shortening of muscles that affect

**[00:26:23]** the position of the pelvis.

**[00:26:25]** And when the pelvis is already shifted,

**[00:26:27]** for example, running is not optimal.

**[00:26:29]** You won't be able to do a proper technical squat,

**[00:26:31]** let alone define it.

**[00:26:33]** But these are the activities that are

**[00:26:35]** of different types and bring different kinds of nourishment.

**[00:26:37]** For example, notice the guy on the rings.

**[00:26:39]** Rings are Parkinson's.

**[00:26:41]** When you hang on the rings, you have Parkinson's.

**[00:26:43]** Why?

**[00:26:45]** Because it's an open kinematic

**[00:26:47]** chain, a movement chain,

**[00:26:49]** which is very hard to ground, because I have to get a lot of

**[00:26:51]** force inside the skeletal

**[00:26:53]** muscles, tendons, all the way to the joints.

**[00:26:55]** And since it lasts,

**[00:26:57]** I know it,

**[00:26:59]** and you can collect it not only in training but also during work.

**[00:27:01]** Also, it is paid for.

**[00:27:03]** That means when we have

**[00:27:05]** a pull-up bar, we must have rings.

**[00:27:09]** The rings cost 50 euros.

**[00:27:11]** I don't know how much that is in Czech crowns. Just a little.

**[00:27:13]** It's a simple tool,

**[00:27:15]** that brings so much

**[00:27:17]** amount of movement realization,

**[00:27:19]** and we call it no extra time.

**[00:27:21]** That means,

**[00:27:23]** I'm not going to exercise, but I move during

**[00:27:25]** what I'm doing at work,

**[00:27:27]** home office, anytime.

**[00:27:29]** You can think of it as a moving person.

**[00:27:31]** It means that whenever you go,

**[00:27:33]** you think, aha, where can I give

**[00:27:35]** extra fuel to my body.

**[00:27:37]** We don't take escalators, we take the stairs.

**[00:27:39]** There is a certain minimum

**[00:27:41]** distance of movement the body needs to experience,

**[00:27:43]** and we'll look at that in a moment.

**[00:27:45]** And this is

**[00:27:47]** a pyramid of importance, so when we

**[00:27:49]** take the priority as if for a working person,

**[00:27:51]** at the bottom of the pyramid

**[00:27:53]** are these no extra time movement activities.

**[00:27:55]** They should form the base

**[00:27:57]** of your workday, or rather your whole day.

**[00:27:59]** So creating space,

**[00:28:01]** where you can move extra somewhere.

**[00:28:03]** And that alone

**[00:28:05]** can be a holy grail,

**[00:28:07]** for example walking,

**[00:28:09]** or optimizing physical ability.

**[00:28:11]** Because thanks to that,

**[00:28:13]** we can burn around 1000 calories.

**[00:28:15]** Maybe even more.

**[00:28:17]** Even in a training session, when someone burns 500 calories,

**[00:28:19]** that was really a big deal.

**[00:28:21]** And to those gentlemen I want to say,

**[00:28:23]** yes, these activities

**[00:28:25]** can be very interesting,

**[00:28:27]** but they don't have the intensity

**[00:28:29]** It's hard to do anything different with them.

**[00:28:31]** Management. Management of remote work.

**[00:28:33]** That we can't forget.

**[00:28:35]** Or that I need this exposure.

**[00:28:37]** And I live in an environment that allows it.

**[00:28:39]** Now take your favorite device in hand.

**[00:28:41]** And I remembered

**[00:28:43]** also the negative 3D effects

**[00:28:45]** that can happen because of it.

**[00:28:47]** And that's the task.

**[00:28:49]** To click through,

**[00:28:51]** which of the ABCD

**[00:28:53]** was the correct answer.

**[00:28:55]** We have

**[00:28:57]** 30 seconds.

**[00:28:59]** No, 20.

**[00:29:01]** Now only 15.

**[00:29:03]** That's the first

**[00:29:05]** analogue, right?

**[00:29:07]** Well, good.

**[00:29:13]** Extra 10.

**[00:29:15]** By the way, if we

**[00:29:17]** actually used this,

**[00:29:19]** applied it,

**[00:29:21]** went back to crouching outside the chairs,

**[00:29:23]** those 10 seconds are hellish.

**[00:29:25]** Time has a completely different dimension.

**[00:29:27]** And that's called time under pressure.

**[00:29:29]** Time under pressure is quite

**[00:29:31]** an interesting or important variable.

**[00:29:33]** We can discuss it later.

**[00:29:35]** Can we continue?

**[00:29:37]** If anything,

**[00:29:39]** I think

**[00:29:41]** we'll get the answer in a few slides.

**[00:29:43]** So.

**[00:29:45]** And now this is what I want to give you.

**[00:29:47]** How to think about your environment,

**[00:29:49]** about the culture of movement,

**[00:29:51]** and everything you live by,

**[00:29:53]** or even if you are living so far.

**[00:29:55]** So it's about thinking where you can fit in

**[00:29:57]** this no extra time movement.

**[00:29:59]** No extra time.

**[00:30:00]** I don't know if you know this ninja trick, that instead of taking the elevator, you take the stairs.

**[00:30:04]** At least three, at least four, at least two, it doesn't matter. Even two or three steps.

**[00:30:08]** And with this, we roughly know what it costs us.

**[00:30:11]** That when I train for 60 minutes, I can burn from 100 to 1000 calories,

**[00:30:15]** then 10,000 steps a day roughly means burning about 300 calories.

**[00:30:18]** That's good. That's a great start. We could start with that.

**[00:30:21]** But then other physical activities, which we showed in those pictures,

**[00:30:25]** can bring additional benefits and multiply those 100 calories.

**[00:30:30]** And then suddenly managing overweight,

**[00:30:32]** or just aesthetics in general, becomes much easier.

**[00:30:36]** Because I have what burns my energy, not just constantly putting something in.

**[00:30:41]** So that's quite unusual.

**[00:30:43]** And these activities could be divided into these four.

**[00:30:47]** What you experienced a moment ago was B, isometric.

**[00:30:51]** That means we didn't do any dynamic movement,

**[00:30:54]** we didn't go from point A to point B, we stayed still.

**[00:30:57]** And the position, the biomechanical lever, was demanding,

**[00:31:00]** but it created some tone and some feeling in us.

**[00:31:04]** And then there are compensatory activities,

**[00:31:07]** which we won't show here, but that's okay,

**[00:31:10]** we'll figure it out better next time,

**[00:31:12]** and they can counteract degeneration

**[00:31:15]** or muscle imbalances that develop.

**[00:31:18]** And aerobic activities are also standard,

**[00:31:20]** like running a bit, taking the stairs a bit,

**[00:31:22]** doing this a bit and building some aerobic base.

**[00:31:25]** So that's how it could look.

**[00:31:27]** These are types of aerobic activities.

**[00:31:29]** And if you look at the pictures, it's very simple.

**[00:31:32]** If you work in the garden at home, you immediately burn calories.

**[00:31:35]** If you slow things down a bit, they won't be so intense,

**[00:31:38]** we won't rush, those are calories for the mouse.

**[00:31:41]** And is it training?

**[00:31:43]** Well, it's not training, but it is movement.

**[00:31:46]** So most of our physical activities

**[00:31:49]** are actually from this aerobic category.

**[00:31:51]** Anything practical counts as homework.

**[00:31:54]** Just a quick rush to work, park a bit, get things done.

**[00:31:57]** These are simple things. Everything effective is simple.

**[00:32:02]** The second thing is to actually use this.

**[00:32:05]** These are minimal doses.

**[00:32:07]** Daily, and if we want to keep our health, for example,

**[00:32:11]** or restore it, we need to experience a minimal daily dose

**[00:32:14]** of aerobic activities.

**[00:32:16]** That means some minimal doses of movement, steps,

**[00:32:19]** several flights of stairs, knowing that stairs are a bit tougher,

**[00:32:22]** or some low-frequency work.

**[00:32:26]** Then we move on to isometric exercises.

**[00:32:29]** This includes, for example, hanging, and also

**[00:32:31]** what you just experienced.

**[00:32:33]** That means creating space for doing something,

**[00:32:35]** but here another parameter comes into play,

**[00:32:37]** which is that not everyone can do everything.

**[00:32:41]** So part of the process, of self-awareness, is knowing

**[00:32:44]** your limits so you don't do activities

**[00:32:47]** that could hurt you even more.

**[00:32:49]** That means if you're not sure

**[00:32:51]** you can be in a deep squat,

**[00:32:53]** because you've had two knee surgeries,

**[00:32:55]** then discuss it with a physiotherapist first.

**[00:32:58]** I had a major knee reconstruction in 2009

**[00:33:01]** and I followed it with another rehabilitation program.

**[00:33:04]** So if anyone needs it, we can fix that.

**[00:33:06]** But I said yes,

**[00:33:08]** we have to take care of our bodies,

**[00:33:10]** even if operated on or altered,

**[00:33:12]** to keep full functional ability,

**[00:33:15]** full range of motion, full vitality, and so on.

**[00:33:18]** And in these isometric activities,

**[00:33:20]** we need to experience some minimal daily dose again,

**[00:33:23]** which is not counted by repetitions,

**[00:33:26]** but by seconds.

**[00:33:28]** Time spent under tension.

**[00:33:31]** Under tension.

**[00:33:32]** By the way, great that you're taking photos,

**[00:33:34]** but I'll be able to get the presentation somewhere, right?

**[00:33:37]** Great, then you'll relate to it.

**[00:33:40]** So yes, to accumulate some seconds.

**[00:33:43]** And that's not that hard,

**[00:33:46]** but it is still challenging.

**[00:33:48]** Mentally.

**[00:33:49]** Not physically.

**[00:33:50]** Mentally.

**[00:33:51]** So squats and various endurance positions.

**[00:33:54]** Then we have dynamic activities.

**[00:33:55]** These are also activities involving some movement.

**[00:33:57]** That means I'm doing something.

**[00:33:58]** With these, a person can sweat very quickly.

**[00:34:00]** For example, in management,

**[00:34:02]** if suddenly I have a wet spot,

**[00:34:04]** that's probably not optimal at work,

**[00:34:05]** so I have to choose a reasonable amount,

**[00:34:07]** that still makes me sweat a bit.

**[00:34:09]** But there are different types.

**[00:34:10]** Front squats, back squats, just pull-ups,

**[00:34:12]** and various other things we can do,

**[00:34:14]** and I have some basic knowledge,

**[00:34:17]** that if we want to strengthen this core from the front,

**[00:34:20]** we also have to strengthen it from the back,

**[00:34:21]** because the core is a club that needs stability,

**[00:34:24]** not mobility, and that stability requires

**[00:34:26]** different movement nutrition tricks,

**[00:34:28]** to really achieve stability in this area.

**[00:34:31]** That means there are various tests,

**[00:34:33]** to check it,

**[00:34:34]** but maybe that’s for another time.

**[00:34:36]** For example, in these activities,

**[00:34:37]** let's say you accumulate 50 repetitions

**[00:34:39]** or 100 repetitions of something per day.

**[00:34:42]** During the day.

**[00:34:43]** 100 repetitions.

**[00:34:45]** Even if they were just simple squats.

**[00:34:47]** Even if they were just calf raises.

**[00:34:49]** You have to start with something.

**[00:34:50]** Anything.

**[00:34:51]** Anything is better than nothing.

**[00:34:53]** There are also activities in the combo that already help us,

**[00:34:56]** as if to remove some imbalance.

**[00:34:57]** That means some muscle shortening.

**[00:34:59]** Around the pelvis, around the hips.

**[00:35:01]** Basically anywhere.

**[00:35:03]** I just have frozen shoulders,

**[00:35:04]** and I can't lift them properly,

**[00:35:05]** because I keep using them only in this direction.

**[00:35:07]** So I don't have full shoulder mobility,

**[00:35:09]** because those parts are unused.

**[00:35:11]** And then one day, they'll have to replace my shoulder.

**[00:35:14]** In another 2, 3, 5 decades.

**[00:35:17]** That means we need to create

**[00:35:19]** work environments as well,

**[00:35:21]** because if I spend most of my time doing something,

**[00:35:23]** I need to increase the amount of attention there.

**[00:35:25]** And from all our activities,

**[00:35:27]** let's say you need to do some minimal maintenance,

**[00:35:29]** a daily maintenance, so to speak,

**[00:35:32]** to fix something.

**[00:35:34]** I would like to show you some interesting things,

**[00:35:36]** for example, to fix the neck,

**[00:35:38]** for example, one of the images on this slide,

**[00:35:40]** which please put on the big screen,

**[00:35:42]** is under the seated man right away,

**[00:35:44]** where I lie down as if on a couch,

**[00:35:46]** but only on the shoulder blades and neck area.

**[00:35:48]** This exercise, where I tuck my buttocks under my body from below,

**[00:35:51]** also activates the buttocks and the hamstring muscles,

**[00:35:56]** which is great, but the main point of this exercise is

**[00:35:58]** that I straighten my neck back.

**[00:36:00]** Because many people work

**[00:36:03]** looking at a monitor.

**[00:36:05]** That means the neck and head get heavy.

**[00:36:08]** And since we said gravity is strong,

**[00:36:11]** a physical or natural law,

**[00:36:14]** and if I spend a lot of time like this,

**[00:36:17]** the head sticks out.

**[00:36:19]** And now bringing the head back was exactly the point of that demonstration,

**[00:36:24]** onto the screen, where the neck straightens nicely.

**[00:36:26]** And then suddenly I stand up and feel taller,

**[00:36:29]** straighter, and it's much more pleasant to be in such a body.

**[00:36:32]** And the energy then flows through the body.

**[00:36:36]** Well, for example, this is a very simple filter,

**[00:36:39]** most people spend time in the usual and normal positions

**[00:36:44]** of sitting, standing, lying down.

**[00:36:47]** And usually it ends there.

**[00:36:49]** But even if we added just these three more activities,

**[00:36:53]** I teach deep squats.

**[00:36:55]** For example, ladies often have good hip mobility,

**[00:36:59]** it's a common misconception that ladies wouldn't be able to get into such a

**[00:37:01]** nice deep squat.

**[00:37:03]** That's actually a problem mostly for men.

**[00:37:05]** Locked hips mean locked position,

**[00:37:10]** we can't show it, or you won't see it,

**[00:37:12]** it's something like this.

**[00:37:14]** But that doesn't work.

**[00:37:16]** So squatting, deep squat, nice position, in it we can

**[00:37:21]** also nicely text.

**[00:37:23]** We already mentioned, it's an exceptionally big benefit for little time.

**[00:37:27]** And then the last thing is learning to do a handstand, which can be,

**[00:37:31]** you know, the handstand has 100 levels.

**[00:37:33]** And it starts at a level that surely everyone in the room can do.

**[00:37:36]** And then some will be a level higher,

**[00:37:38]** because they are a bit more physically fit, and some 20 levels higher.

**[00:37:40]** But everyone has some work in that progression towards

**[00:37:44]** this goal, which is called, for example, a handstand.

**[00:37:47]** And learning a handstand, this one wall should be

**[00:37:51]** dedicated to the handstand.

**[00:37:53]** So it will get dirty.

**[00:37:55]** Or it will be the one you stomp on.

**[00:37:57]** You will walk on it, you will keep kicking it,

**[00:37:59]** you will jump on it.

**[00:38:01]** So allow someone to dirty that wall.

**[00:38:03]** Or put some big komatex there,

**[00:38:05]** something drawn there showing how to practice the handstand,

**[00:38:08]** and when you pass by, you can touch it.

**[00:38:10]** I mean now in motion towards the wall.

**[00:38:12]** So learning a handstand is your challenge for the next 3 years.

**[00:38:19]** We're here today, and if someone sends me a nice handstand video from at least 2 years ago,

**[00:38:23]** especially since you're here,

**[00:38:26]** and you're watching, I see you,

**[00:38:29]** we'll come up with something, some bonus.

**[00:38:33]** A signed book, or I don't know what.

**[00:38:36]** I'll give free access to all my educational materials.

**[00:38:40]** Whatever you come up with that will motivate you externally.

**[00:38:42]** But it's not about external motivation.

**[00:38:44]** You want to learn the handstand for yourself.

**[00:38:47]** So it's any cool thing, knowing the handstand.

**[00:38:50]** It doesn't have to be a skirt, but gradually.

**[00:38:54]** Gradually, even ladies.

**[00:38:56]** Knowing the handstand is simply a beautiful movement goal and movement pattern.

**[00:39:00]** And when I see what kind of handstand you do,

**[00:39:03]** I know a lot about your brain's competencies,

**[00:39:06]** about the co-activation of your back and abdominal walls,

**[00:39:09]** how you can use your glutes, how you can use your shoulder blades.

**[00:39:12]** I know a lot about that. And it's here.

**[00:39:14]** You can't fool it. If you don't know what's true, nature will ask.

**[00:39:18]** And at this moment, nature acts on you,

**[00:39:20]** because gravity is a kind of word,

**[00:39:23]** but it's good that it is like that.

**[00:39:25]** Because you won't learn a handstand just like that.

**[00:39:27]** And we know there are banana handstands, all kinds, it's fine.

**[00:39:30]** And even with those, you send them, it doesn't matter.

**[00:39:32]** Just do something.

**[00:39:33]** So if we say these three positions are common and normal,

**[00:39:37]** imagine a culture, a company culture,

**[00:39:40]** where it's normal for people to walk on walls.

**[00:39:43]** To crawl towards the bathroom.

**[00:39:45]** To squat. Well, where? And they work in a squat.

**[00:39:48]** And no one is surprised by it.

**[00:39:50]** And they take care of themselves.

**[00:39:53]** So these are different attitudes and views on reality,

**[00:39:56]** as we know it.

**[00:39:58]** And maybe just think about it,

**[00:40:00]** So okay, who will be the first crazy one?

**[00:40:04]** And in this slide, I wanted to illustrate the importance of movement in a person's life,

**[00:40:09]** who is interested in better aesthetics.

**[00:40:12]** It's a bit more complicated graph, but just follow the red line.

**[00:40:15]** Weight that decreases over time.

**[00:40:17]** So weight goes down, first a break, then another break.

**[00:40:21]** What is stagnation there?

**[00:40:22]** What is happening there?

**[00:40:23]** Stagnation because someone starts some nutritional measure

**[00:40:27]** and adds exercise, and then the weight loss stops again,

**[00:40:31]** slows down and stagnates.

**[00:40:33]** And nothing happens.

**[00:40:34]** And panic sets in.

**[00:40:35]** What other diet do I have to use?

**[00:40:37]** None.

**[00:40:38]** Because the drop in fitness is not influenced by diet.

**[00:40:42]** To some extent it is obvious, but we talked about that.

**[00:40:45]** You have to maintain it for a year.

**[00:40:46]** But further body weight loss from fat stores

**[00:40:51]** depends on the level of fitness.

**[00:40:54]** That means if we want another drop, we have to increase it again.

**[00:40:57]** That means I have to become more complex, more competent,

**[00:41:00]** I have to know, for example, and this is a long test,

**[00:41:02]** how many times I can run 400 meters.

**[00:41:06]** We gather information, collect data, and when we know it

**[00:41:10]** and it is below standard, we know what to improve.

**[00:41:15]** But the general population can't just run like that.

**[00:41:19]** We said that. Why?

**[00:41:20]** Because they have many imbalances, many shortened and stiff muscles.

**[00:41:23]** So they first have to go back, like to kindergarten,

**[00:41:26]** and start working on strength.

**[00:41:28]** Women need to start working hard on strength.

**[00:41:32]** And believe me, activities of this type,

**[00:41:35]** and when you learn skills, they don't lead to big muscle mass.

**[00:41:38]** They lead to function. They lead to function and some mass.

**[00:41:41]** Because look at the difference between those ladies,

**[00:41:44]** who just bulk up, or even those men,

**[00:41:46]** and then they fill up with all kinds of powders,

**[00:41:48]** and they might like it, and that's fine,

**[00:41:51]** because they move, and that's great, that should be encouraged in culture.

**[00:41:54]** So they use a method that creates space between the cells,

**[00:41:58]** but doesn't create strength connections.

**[00:42:01]** It's just function.

**[00:42:03]** Alright, we won't break it down now, maybe another time.

**[00:42:06]** But I told the team that as soon as you demand from your body,

**[00:42:10]** to look better in the mirror,

**[00:42:12]** I stand naked in front of the mirror, I see the truth,

**[00:42:16]** so if we demand from our body that we want it to look different,

**[00:42:20]** then you have to start thinking differently about movement.

**[00:42:23]** Fix your diet, you can manage that, but you have to improve your fitness,

**[00:42:27]** so that the weight loss becomes a result,

**[00:42:30]** a natural consequence of the increasing fitness.

**[00:42:33]** So this slide is psychologically tough,

**[00:42:36]** because it tells the truth, but there's no other way.

**[00:42:39]** Otherwise, you'll be stuck your whole life in cycles, trials, diets,

**[00:42:43]** and self-awareness will never come,

**[00:42:46]** because you haven't decided to eat the real way,

**[00:42:49]** which is usually the hardest path.

**[00:42:52]** And now we have the result, how we evaluated the 3D,

**[00:42:55]** which threatens us.

**[00:42:58]** Well, sure, disruption is good too,

**[00:43:02]** but that's the right answer for 90%, great.

**[00:43:05]** So, we have another question.

**[00:43:08]** And now, what is the most important when building sustainability,

**[00:43:12]** the most important when building a sustainable lifestyle?

**[00:43:16]** The most important. I'm drilling this into your heads.

**[00:43:20]** Is it discipline?

**[00:43:23]** Is it movement?

**[00:43:25]** Is it digestion?

**[00:43:28]** Is it discipline?

**[00:43:33]** Now it seems to me that it's something quick.

**[00:43:36]** I like that.

**[00:43:38]** That would make the 10-second challenge less painful this time.

**[00:43:41]** But for example, a 10-second handstand, that's a different mastery.

**[00:43:45]** 10 seconds.

**[00:43:47]** Do you understand the time, the dimension of that time?

**[00:43:49]** That for some, 10 seconds takes two years?

**[00:43:53]** By effort, but it's rewarding for the brain,

**[00:43:56]** because you see the progress and you see,

**[00:43:58]** how the body's structure changes,

**[00:44:00]** how it adapts, how it suddenly creates support

**[00:44:02]** and builds block by block.

**[00:44:04]** So, I'm curious about the answers.

**[00:44:06]** Let's continue.

**[00:44:08]** Healthy versus comfortable.

**[00:44:10]** And this doesn't only apply to sitting, it applies to anything.

**[00:44:13]** And these slides I have here,

**[00:44:15]** and the images behind them,

**[00:44:17]** and the ones in that style,

**[00:44:19]** exactly illustrate how I imagine the vision,

**[00:44:21]** where we want the culture to gradually head.

**[00:44:23]** That we create an environment,

**[00:44:25]** so that if we were sitting with the designer and architect,

**[00:44:27]** some of whom are actually here,

**[00:44:29]** and we were talking about it,

**[00:44:31]** that this environment will be poor in movement,

**[00:44:34]** we would incorporate that.

**[00:44:36]** We would discuss that,

**[00:44:38]** the nature of how the environment is used,

**[00:44:40]** and a small detail in some space

**[00:44:42]** can mean a lot for the people working there.

**[00:44:44]** That it will be considered in how the environment is used.

**[00:44:48]** And this is the unfortunate ergonomics.

**[00:44:50]** There is nothing wrong with ergonomics.

**[00:44:52]** Or with the postures you see down there.

**[00:44:54]** Do you see them?

**[00:44:56]** They are ridiculous.

**[00:44:58]** Bottom right.

**[00:45:00]** Especially the two at the bottom right.

**[00:45:03]** Those are, in my opinion, the best.

**[00:45:05]** But you know,

**[00:45:07]** I have no objections to that.

**[00:45:09]** And do you know why?

**[00:45:11]** Because I'm not interested in whether

**[00:45:13]** you work from an ergonomic perspective.

**[00:45:15]** I'm interested in what your next posture is.

**[00:45:19]** The next one. The healthiest sitting posture

**[00:45:21]** is the next one.

**[00:45:23]** And I hope it comes soon.

**[00:45:27]** Not in an hour or two,

**[00:45:29]** but ideally in 20 minutes.

**[00:45:31]** First I sit like this, then like that,

**[00:45:33]** then I don't know where.

**[00:45:35]** So basically, yes,

**[00:45:37]** You need to move even during work,

**[00:45:39]** when you're producing something.

**[00:45:41]** And for example, that's

**[00:45:43]** what motivated me,

**[00:45:45]** meaning I thought about the team,

**[00:45:47]** like, what type of design

**[00:45:49]** will allow me to do

**[00:45:51]** these positions, for example.

**[00:45:53]** That means the story,

**[00:45:55]** if you look at it later,

**[00:45:57]** looks like a mutant, an alien.

**[00:45:59]** Because I didn't ask myself the question,

**[00:46:01]** to make a different story,

**[00:46:03]** like other story makers do.

**[00:46:05]** I made it so I could move on it.

**[00:46:07]** And that's for sure.

**[00:46:09]** I was actually finishing a knitting needle,

**[00:46:11]** where simply, when you see there,

**[00:46:13]** what active sitting looks like,

**[00:46:15]** that's how we imagine active standing.

**[00:46:17]** And in that active standing, I even allowed myself

**[00:46:19]** a little trick, where I hang on it

**[00:46:21]** and decompress my spine.

**[00:46:23]** And that's how I imagine it,

**[00:46:25]** and that's about movement.

**[00:46:27]** We also do installations in companies,

**[00:46:29]** and we also run a workshop about the installation,

**[00:46:31]** and we teach them.

**[00:46:33]** And you know what happens?

**[00:46:35]** Well, usually not much happens.

**[00:46:37]** Honestly.

**[00:46:39]** The reality is like that.

**[00:46:41]** And those who initiated it,

**[00:46:43]** they exercise more.

**[00:46:45]** But why?

**[00:46:47]** Because it's not about the environment.

**[00:46:49]** It's about the value system.

**[00:46:51]** It's about value priorities.

**[00:46:53]** That means I,

**[00:46:55]** imagine we have

**[00:46:57]** A 50-point value scale.

**[00:46:59]** And it includes things like family,

**[00:47:01]** I don't know, love. Put in whatever is special to you.

**[00:47:03]** Whatever is unique for you.

**[00:47:05]** So when a person's value scale

**[00:47:07]** has health in the top ten places,

**[00:47:09]** or if,

**[00:47:11]** I have to take care of the kids,

**[00:47:13]** I have to do this and that,

**[00:47:15]** then we never really move forward.

**[00:47:19]** Because then,

**[00:47:21]** inside you,

**[00:47:23]** the value of health moves

**[00:47:25]** somewhere higher on that scale,

**[00:47:27]** and it becomes a bigger priority.

**[00:47:29]** I hope not because you have to,

**[00:47:31]** and it was already too late yesterday,

**[00:47:33]** but that it will be more proactive,

**[00:47:35]** and then suddenly all these things

**[00:47:37]** will start to come together for you.

**[00:47:39]** They will be there for you and you will grab onto them.

**[00:47:41]** That means, that's why I said

**[00:47:43]** what usually happens is,

**[00:47:45]** when we install it and educate,

**[00:47:47]** and say, do it, well usually not much changes.

**[00:47:49]** Because the value system

**[00:47:51]** has not changed.

**[00:47:53]** There have been few crazy people

**[00:47:55]** who sit and work in a cubicle so far.

**[00:47:57]** And it's actually about you,

**[00:47:59]** because each one of you has some circle of influence,

**[00:48:01]** whether from the perspective of

**[00:48:03]** your work,

**[00:48:05]** your communication,

**[00:48:07]** or your own environment,

**[00:48:09]** friends you influence.

**[00:48:11]** You are the ones who can influence that.

**[00:48:14]** And of course,

**[00:48:16]** we also lecture them, hey, for example,

**[00:48:18]** like burning a thousand calories during work hours.

**[00:48:20]** It's not training, but during working hours.

**[00:48:22]** And you're probably wondering,

**[00:48:24]** how that's possible.

**[00:48:26]** Or how it relates to health.

**[00:48:28]** Gravity pause. You know, that's a beautiful term.

**[00:48:30]** Gravity pause.

**[00:48:32]** Gravity pause.

**[00:48:34]** You are currently in a gravity pause,

**[00:48:36]** co-creating.

**[00:48:38]** I can't hold on anymore.

**[00:48:40]** But that means we spend very little time

**[00:48:42]** communicating during that gravity.

**[00:48:44]** Learning by standing is an extreme form of communication.

**[00:48:46]** A beautiful form.

**[00:48:48]** It's simply a dialogue.

**[00:48:50]** You get immediate feedback.

**[00:48:52]** How does health relate to global employment?

**[00:48:54]** You could say we've just summarized that

**[00:48:56]** right now. In part.

**[00:48:58]** Because there are many goals.

**[00:49:00]** But are you ready for it?

**[00:49:02]** Is it about your interest?

**[00:49:04]** Or, for example,

**[00:49:06]** how not to kill productivity with breaks?

**[00:49:08]** As I said, if I simplify it,

**[00:49:10]** I probably won't be productive today,

**[00:49:12]** because I have to be somewhere completely different.

**[00:49:14]** But this also applies to a lot of unusual food,

**[00:49:16]** which in my system

**[00:49:18]** helps compensate for something.

**[00:49:20]** So that food has a completely different psychological value

**[00:49:22]** for you,

**[00:49:24]** than food you know

**[00:49:26]** is not in line with good nutrition

**[00:49:28]** or good manners.

**[00:49:30]** For you, it has some psychological dimension.

**[00:49:32]** The talk explains why that is.

**[00:49:40]** Because you haven't found anything better,

**[00:49:42]** to replace it with.

**[00:49:44]** That means, setting A something is bothering you,

**[00:49:46]** and then setting B is compensation.

**[00:49:48]** You associated yourself

**[00:49:50]** with a certain set of activities,

**[00:49:52]** that help you compensate for it,

**[00:49:54]** and you didn't replace them because those activities don't lead

**[00:49:56]** to good results in the long run.

**[00:49:58]** Everything we do has three types of consequences.

**[00:50:00]** Short-term, medium-term, and long-term.

**[00:50:03]** What I'm emphasizing now are the biggest long-term consequences.

**[00:50:07]** That means setting your mindset, your daily actions,

**[00:50:10]** so that the long-term outcome is as optimal as possible.

**[00:50:14]** And to explain this with the example of fast food,

**[00:50:16]** the short-term consequence is that it tastes amazing.

**[00:50:20]** It's great, it's awesome, I look forward to it.

**[00:50:22]** In my brain... And know this, they knew it so well,

**[00:50:24]** that even ordinary chips are the Formula One

**[00:50:27]** of technological design and thinking.

**[00:50:29]** Because the chips are designed not only to taste good,

**[00:50:32]** not only to explode in your mouth,

**[00:50:34]** with a wonderful flavor and you eat the whole bag,

**[00:50:36]** but the crunch is also designed

**[00:50:39]** to stimulate the middle ear, which you have in your head,

**[00:50:41]** to deliver a dose that mimics the reaction

**[00:50:45]** after consuming chips, as if you took a light drug.

**[00:50:48]** Maybe even a bit stronger.

**[00:50:50]** That means your brain then tells you, yes,

**[00:50:54]** this really calmed me down, I was stressed, yes.

**[00:50:58]** So you associate this as your therapy,

**[00:51:02]** your mental hygiene.

**[00:51:03]** But the medium-term consequence is that you start paying a price.

**[00:51:09]** You use it often and the price is that

**[00:51:12]** you no longer like what you see in the mirror.

**[00:51:14]** So that's not the worst part.

**[00:51:16]** The worst part is that in the long term,

**[00:51:18]** you pay with your health.

**[00:51:20]** So fast food doesn't cost you just money.

**[00:51:23]** It costs you your health.

**[00:51:26]** Even that energy loss is not yet a problem.

**[00:51:29]** And this is all just a value system.

**[00:51:31]** And that means, what should I do?

**[00:51:33]** I should find a different set of activities,

**[00:51:36]** that will satisfy me,

**[00:51:38]** but in the long term, I will be sure,

**[00:51:41]** that I will bring a good benefit.

**[00:51:44]** And I won't pay too high a price for it.

**[00:51:49]** Results. What did the result tell us?

**[00:51:52]** What is the most important thing when building sustainability?

**[00:51:55]** Yes, good. This was already clear.

**[00:51:58]** I didn't tell you for nothing.

**[00:52:00]** There is no 100% guarantee that you will set aside an hour a day for movement.

**[00:52:03]** And do you know why? I'll explain it to you.

**[00:52:05]** The psychology of one hour a day is extremely important.

**[00:52:08]** After many years of consulting with people,

**[00:52:11]** this I do, that I do, and then I ask,

**[00:52:14]** how many hours a day do you set aside for yourself?

**[00:52:17]** For management, simply yourself, especially movement.

**[00:52:23]** Too little. At least one hour.

**[00:52:26]** Even if it's just a walk, even if it's just something else,

**[00:52:29]** look for what you can do daily for one hour in the movement area.

**[00:52:34]** Thanks to that, you will get to know your body.

**[00:52:37]** And it doesn't matter. Okay, today I can't run,

**[00:52:40]** I have a migraine, I lack energy, I don't know, anything.

**[00:52:44]** But I can't do nothing.

**[00:52:46]** That one hour is your investment in yourself.

**[00:52:50]** For the coming decades.

**[00:52:52]** So one hour a day is the minimum,

**[00:52:55]** but that hour a day will never be wasted.

**[00:52:58]** It will never happen that we won't do it.

**[00:53:01]** I won't spend an hour reading a book, but I will spend an hour doing something for myself.

**[00:53:05]** Extra movement time, training, it doesn't matter.

**[00:53:08]** If I can't train, I go move, go to the garden, go shopping,

**[00:53:12]** park the car at the store, walk for an hour, walk for half an hour,

**[00:53:15]** and back with ease, even with bags, yes.

**[00:53:19]** I will carry the bag comfortably from the waist up again.

**[00:53:22]** So look for those opportunities for yourself

**[00:53:25]** and associate them with the idea that this I do for myself,

**[00:53:28]** this is an hour for me.

**[00:53:30]** And unfortunately, in most cases, you'll have to be selfish.

**[00:53:35]** So, the result I have, thank God, didn't please me or you at all.

**[00:53:40]** The position that works the most, the healthiest one, is the last quiz,

**[00:53:43]** that we have today.

**[00:53:45]** We'll still talk for the last seven minutes,

**[00:53:47]** which I will talk to myself about,

**[00:53:49]** and then you will talk with me too.

**[00:53:51]** So, the position that works the most, the healthiest one.

**[00:53:55]** It's exclusively an ergonomic position,

**[00:53:58]** one in which I feel comfortable,

**[00:54:00]** or the next one.

**[00:54:04]** I hope I don't have to be whispered to.

**[00:54:11]** And we'll show that later on some penultimate slide.

**[00:54:15]** I don't know with what yet.

**[00:54:16]** Ah, I have a bonus for us. Yes, excellent.

**[00:54:18]** Over the years, I've learned that showing people,

**[00:54:21]** that positions are just too short.

**[00:54:23]** But that's also a catch.

**[00:54:26]** But still, it can be done,

**[00:54:28]** that some things can be summarized into some simple things.

**[00:54:35]** You were afraid it wouldn't be there.

**[00:54:38]** Well, here are 40 simple steps.

**[00:54:40]** There are still 40, I'm sorry.

**[00:54:43]** I couldn't make it shorter,

**[00:54:44]** but it's overall very concise in each point.

**[00:54:47]** Not even one, number one, when it starts, that's the hour.

**[00:54:52]** So if you're hesitating about what to eat, don't eat.

**[00:54:56]** If you're hesitating about how to exercise,

**[00:54:58]** move, do some extra movement there,

**[00:55:00]** you should eat right now.

**[00:55:02]** As soon as possible? Move. Whatever.

**[00:55:04]** Be like a child.

**[00:55:06]** What do children do? They are perpetual motion machines.

**[00:55:08]** Let them loose on the playground and they just won't kill each other.

**[00:55:12]** Because it's in us.

**[00:55:14]** It's natural to us.

**[00:55:16]** But we have become sedentary.

**[00:55:17]** We have three decades of sitting on our butts, four.

**[00:55:20]** I don't really want to move much anymore.

**[00:55:22]** I want to sit more now.

**[00:55:23]** Because I'm adapted to it.

**[00:55:25]** And that's the golden cage.

**[00:55:28]** So those who will feel,

**[00:55:31]** but actually we don't have,

**[00:55:32]** they will know what to do with this presentation, right?

**[00:55:34]** Alright, so we don't have to take a step,

**[00:55:35]** because you know, when people get something for free,

**[00:55:37]** that's the problem.

**[00:55:38]** So if you had to write me an email,

**[00:55:39]** to send it to us, it would be more valuable.

**[00:55:41]** You know how many times people send me emails from a room like this,

**[00:55:43]** where there are about thirty people?

**[00:55:45]** Like five.

**[00:55:47]** They were all built on Fedlaška.

**[00:55:49]** Well, never mind.

**[00:55:51]** So these are some priorities

**[00:55:53]** and some simplified mechanisms,

**[00:55:55]** like setting the mindset,

**[00:55:57]** the psychology behind it.

**[00:55:59]** What to filter as more important

**[00:56:01]** and what is less important.

**[00:56:03]** And where to place decision weight on a divided basis,

**[00:56:05]** because the amount of energy is always limited.

**[00:56:09]** And then, when you already have the strategy,

**[00:56:13]** you work all day, we work it out,

**[00:56:15]** that this is not energy,

**[00:56:17]** or let's use a synonym, that it's willpower.

**[00:56:19]** Discipline, willpower.

**[00:56:21]** During the day it decreases radically.

**[00:56:23]** Someone annoys you,

**[00:56:25]** boom, it's already half gone.

**[00:56:27]** Then you clash with someone, honk,

**[00:56:29]** I don't know what, we spend willpower

**[00:56:31]** on things we have to push ourselves to do.

**[00:56:33]** At the end of the day you have no willpower left,

**[00:56:35]** and then you tell yourself, well I did

**[00:56:37]** the main important task, I didn't spend the hour

**[00:56:39]** on myself and the willpower ran out,

**[00:56:41]** boom, I'll have some chips.

**[00:56:43]** Because the psychology,

**[00:56:45]** this you need to deal with

**[00:56:47]** with activities that have lollipops

**[00:56:49]** when you have free time

**[00:56:51]** and not when you save it for the end of the day.

**[00:56:53]** That means some golden hour must be

**[00:56:55]** for you at a time when free time is available.

**[00:56:57]** And then we waste it

**[00:56:59]** on scrolling,

**[00:57:01]** then we waste it on procrastinating,

**[00:57:03]** then we waste it on all sorts of other things

**[00:57:05]** and we are stuck in a vicious cycle.

**[00:57:07]** So this is some value framework

**[00:57:09]** that helps you reach a stage

**[00:57:11]** of self-awareness

**[00:57:13]** at the level of diet

**[00:57:15]** and movement.

**[00:57:17]** And some lollipops.

**[00:57:19]** So I recommend you take a closer look at this,

**[00:57:21]** maybe print it out and put it on your fridge

**[00:57:23]** and think about whether

**[00:57:25]** you will look at it,

**[00:57:27]** or I don't know.

**[00:57:29]** These are also mental

**[00:57:31]** checkpoints for anyone

**[00:57:33]** who could call themselves a responsible person.

**[00:57:35]** But the definition of responsible,

**[00:57:37]** everyone interprets that themselves.

**[00:57:39]** And I'll leave that up to you.

**[00:57:41]** You need to learn something about intermittent fasting,

**[00:57:43]** about detoxing,

**[00:57:45]** about sauna use. You need to learn something.

**[00:57:47]** And mainly, it's not about

**[00:57:49]** do you know what is the worst?

**[00:57:51]** Understanding,

**[00:57:53]** but not being able to act.

**[00:57:55]** Because that wisdom,

**[00:57:57]** that I understand it,

**[00:57:59]** not a single school grade expresses that activity, action.

**[00:58:01]** And that action then

**[00:58:03]** leads to results.

**[00:58:05]** That means I don't have to at all,

**[00:58:07]** I just need to look at the results.

**[00:58:09]** And I don't even have to discuss it anymore.

**[00:58:11]** So behind every decision today,

**[00:58:13]** there are only some

**[00:58:15]** rational things. There's

**[00:58:17]** some code for behavior change.

**[00:58:19]** So the insights

**[00:58:21]** are nothing.

**[00:58:23]** They have no weight if they don't lead to action.

**[00:58:27]** Today's times are more

**[00:58:29]** geared towards high-frequency behavior.

**[00:58:31]** Six times a day, maybe even eight.

**[00:58:33]** Well, that kind of management is

**[00:58:35]** unbearable.

**[00:58:37]** You have to think about

**[00:58:39]** what is sustainable in your lifestyle

**[00:58:41]** according to your value framework and

**[00:58:43]** the volume of what?

**[00:58:45]** Willpower.

**[00:58:47]** That means,

**[00:58:49]** in low-frequency behavior,

**[00:58:51]** you'll eat twice a day.

**[00:58:53]** At most three times.

**[00:58:55]** And between that, there will be a five-hour new break.

**[00:58:57]** And you won't even snack on a nut.

**[00:58:59]** How do you say that in Czech?

**[00:59:01]** Nut.

**[00:59:03]** You can assign that

**[00:59:05]** to the meal. Before or after.

**[00:59:07]** That's fine.

**[00:59:09]** Low-frequency means you give the metabolism an approach

**[00:59:11]** to start becoming a bit independent,

**[00:59:13]** and your energy sources,

**[00:59:15]** of any type, whether for the brain or body,

**[00:59:17]** begin to disconnect

**[00:59:19]** from the energy source.

**[00:59:21]** A bit complex on the topic.

**[00:59:23]** If you want your brain to explode, visit my blog

**[00:59:25]** and there you'll read what you don't want to.

**[00:59:27]** And increased intake of healthy fats.

**[00:59:29]** Definition of what healthy fat is.

**[00:59:31]** Is butter healthy?

**[00:59:33]** Or margarine? Or is lard healthy?

**[00:59:35]** These are all tricks and questions.

**[00:59:37]** Should I use butter

**[00:59:39]** to fry eggs?

**[00:59:41]** Or eggs themselves?

**[00:59:43]** Should I cook with lard?

**[00:59:45]** Or is cream problematic?

**[00:59:47]** These are all tricks and questions,

**[00:59:49]** to which you should know the answer.

**[00:59:51]** Because of your self-awareness.

**[00:59:53]** Next, glycemic load.

**[00:59:55]** This means that when I eat something,

**[00:59:57]** it affects and smooths

**[00:59:59]** my blood sugar levels.

**[01:00:00]** You might know some diabetics around you.

**[01:00:04]** They have a big vision in managing their glycated hemoglobin,

**[01:00:08]** because it's all about managing glucose.

**[01:00:11]** And if you don't monitor it in time,

**[01:00:14]** your aging speed, tissue aging speed,

**[01:00:18]** skin aging, everything speeds up radically.

**[01:00:21]** Just because you have a high glycemic load.

**[01:00:23]** But we can talk about that sometime when you read more,

**[01:00:26]** and then we can have questions in discussions.

**[01:00:30]** Contact with nature. These are also important things.

**[01:00:33]** Increased intake of quality animal products.

**[01:00:35]** But we can talk about why.

**[01:00:37]** Sun exposure and extra physical activity.

**[01:00:41]** So this is the result of someone saying,

**[01:00:44]** what the healthiest position is, and here we are...

**[01:00:48]** Oh dear, someone wanted to annoy me.

**[01:00:52]** I'll find out.

**[01:00:56]** And friends, and those who have never seen any of this in life,

**[01:00:59]** this is still part of some of my projects,

**[01:01:02]** which I've been working on since around 2000.

**[01:01:04]** Academies I've built, products I've invented.

**[01:01:07]** All kinds of things. There's a lot of it.

**[01:01:09]** It's one of my priorities.

**[01:01:11]** To realize oneself. To create and realize oneself.

**[01:01:14]** And for that, I myself need my physical body

**[01:01:17]** to be in excellent condition so that at the end of the day I don't have to say,

**[01:01:21]** that I just can't go on anymore.

**[01:01:24]** Self-realization and creation are among my highest priorities.

**[01:01:29]** This is where I come from, or where I originate,

**[01:01:32]** and this is definitely something I am heading towards,

**[01:01:35]** because Movo Sapiens could be defined as a person

**[01:01:40]** who has a slightly different set of values

**[01:01:43]** and looks at the care of their body differently,

**[01:01:45]** but for that, some hardware and software things are needed.

**[01:01:48]** I imagine this as the connection of all my projects

**[01:01:52]** into one ecosystem.

**[01:01:54]** Because I have these projects diversified in different ways,

**[01:01:56]** built in various ways,

**[01:01:58]** and this will give me a reason to become a personality

**[01:02:02]** that each of us can learn from,

**[01:02:04]** because it's a big challenge to be able to create

**[01:02:06]** an environment like this, where, when you come,

**[01:02:09]** imagine children being taken care of by an animator

**[01:02:12]** and having a whole day full of physical activities.

**[01:02:15]** There will be a restaurant, a relaxation area,

**[01:02:17]** a coworking space, basically a place for movement.

**[01:02:19]** You can even stay overnight and eat at a buffet,

**[01:02:22]** but it’s not just any food, only good things.

**[01:02:24]** And your children will be well taken care of.

**[01:02:25]** While you work, there will be some classrooms,

**[01:02:27]** rooms where kids can play and do various activities,

**[01:02:30]** then I’ll go exercise, then come observe,

**[01:02:32]** while you adults deal with real-world challenges,

**[01:02:35]** how you handle them and maybe give the kids some tasks.

**[01:02:38]** Kids, here’s your task, find this out for me, you’ll get this as a reward.

**[01:02:42]** So the kids get involved in real tasks.

**[01:02:44]** That’s how I imagine the connection, not only with business,

**[01:02:46]** but also with nature, because placing it in nature,

**[01:02:49]** with a pond or something,

**[01:02:51]** I think everyone would want to come there.

**[01:02:54]** For example, it doesn’t matter how harsh the winter was,

**[01:02:56]** but the point is, yes, this is like a space,

**[01:02:59]** this is what I imagine, what we want to create,

**[01:03:03]** like if it’s both hardware and software,

**[01:03:05]** for people who want to realize themselves,

**[01:03:07]** not only on the level of self-awareness,

**[01:03:11]** but also on the level of understanding others.

**[01:03:14]** And that’s a whole new level,

**[01:03:16]** that when we get beyond self-awareness,

**[01:03:18]** we want to create projects, things, and visions,

**[01:03:21]** that are for others.

**[01:03:24]** Because we have the capacity, we can afford it.

**[01:03:27]** And it makes sense to hurry with better versions

**[01:03:31]** of ourselves and others and do something meaningful.

**[01:03:34]** And create a better version of the world we want to live in.

**[01:03:39]** And that’s all for today.

**[01:03:42]** Applause

**[01:03:52]** I think I’m going to sit next to you in an unhealthy position.

**[01:03:55]** Come on, we’ll just endure it somehow.

**[01:03:59]** Thanks.

**[01:04:01]** Who here, just out of curiosity, is motivated

**[01:04:04]** to start exercising or moving now?

**[01:04:07]** I don’t know, just try waving at me?

**[01:04:10]** You feel the same, right?

**[01:04:12]** So let’s do something with ourselves now.

**[01:04:14]** Shall we do a 10-second break?

**[01:04:16]** No, no, no.

**[01:04:19]** You talked a lot about us.

**[01:04:24]** I just thought you didn’t mention...

**[01:04:27]** For example, you do programs for school kids and so on.

**[01:04:31]** You said if I gave you my two sons,

**[01:04:33]** you’d turn them into robots in a year.

**[01:04:35]** So try to explain how...

**[01:04:37]** What does robot mean, hey?

**[01:04:38]** Not exactly, but how do you actually work with those kids,

**[01:04:41]** how do you integrate it into the school system and so on.

**[01:04:44]** I know you’re working on that in Slovakia.

**[01:04:46]** So since 2004 I’ve been training children

**[01:04:51]** or youth, actually it’s on this slide,

**[01:04:53]** where we still have about a thousand kids in four Slovak cities,

**[01:04:57]** where it’s one of the partner projects,

**[01:04:59]** a project created where we teach kids mainly parkour.

**[01:05:02]** And then, for example, a parent comes and leaves the child in a room

**[01:05:05]** and trains with other parents in another room, right?

**[01:05:07]** That means it's also effective, time-saving, and enjoyable.

**[01:05:10]** Well, actually, that's one of the ways

**[01:05:13]** we spread the culture and basically create a substitute,

**[01:05:16]** maybe even a bit of competition for the state,

**[01:05:19]** which doesn't always do its job as well as it should.

**[01:05:22]** And that's because, for example, school infrastructure,

**[01:05:26]** if you look at what a school playground looks like,

**[01:05:28]** where you'll just find some catalog-style,

**[01:05:31]** kindergarten climbing frame with a slide,

**[01:05:33]** and there are kids from elementary school,

**[01:05:35]** who need to climb and move like chimpanzees,

**[01:05:39]** so we aren't creating the right infrastructure for movement for those kids.

**[01:05:43]** And now you're asking about most of the things we do,

**[01:05:46]** but my view is that yes,

**[01:05:48]** we should also create hardware things,

**[01:05:51]** like specifically certified climbing frames and so on,

**[01:05:54]** for example, the MOVO project,

**[01:05:56]** and then also develop software,

**[01:05:58]** or soft skills,

**[01:05:59]** like training people and trainer methodology,

**[01:06:01]** so kids can have a great experience from movement.

**[01:06:04]** Because that's a special thing,

**[01:06:06]** one thing is to put kids into a sport

**[01:06:09]** and then the kids have a methodological approach where

**[01:06:11]** they might have a perfect coach, everything,

**[01:06:13]** but the coach might be very strict,

**[01:06:15]** and the experience is weak.

**[01:06:17]** And if the experience is weak for the kids,

**[01:06:19]** you can be sure

**[01:06:20]** that their motivation to stick with it decreases.

**[01:06:22]** They'd rather mess around outside unorganized.

**[01:06:28]** Amen.

**[01:06:29]** Yes, so experience and movement.

**[01:06:30]** And we actually recommend that to you adults as well.

**[01:06:32]** Because you need movement designed so

**[01:06:34]** that it can't...

**[01:06:35]** Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus,

**[01:07:05]** Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus,

**[01:07:35]** Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus,

**[01:08:05]** Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus, Jesus,

**[01:08:35]** But if it's that everyday small thing, we don't notice it, and yet that's probably what you recommend the most.

**[01:08:42]** It's definitely the world of playful movement, but combined with training, that's obviously ideal.

**[01:08:48]** But the question is, what is more comfortable for whom.

**[01:08:50]** You push yourself for three quarters of an hour at that high-activity pace, which isn't always optimal,

**[01:08:55]** because at that high-activity pace, I mean, we cause radical changes,

**[01:08:58]** but we can also cause changes we don't want.

**[01:09:01]** That means if I don't do my homework on some other things,

**[01:09:04]** and I still deal with that unhappy shortened muscle and lopsos,

**[01:09:08]** then that colon will fail me one day.

**[01:09:10]** And unnecessarily, we need it faster.

**[01:09:13]** So self-awareness.

**[01:09:15]** Definitely ask, Martin asks, would you recommend exercising more with your own weight or with weights?

**[01:09:22]** I assume the answer, but...

**[01:09:24]** And since Martin probably doesn't fully know my work,

**[01:09:26]** doesn't follow my Instagram videos or anything on YouTube,

**[01:09:29]** then yes, I recommend everyone start with their own body weight,

**[01:09:31]** because that's the world of playful development of movement competencies more,

**[01:09:35]** but when you look into weights, you develop other competencies.

**[01:09:39]** You go into raw strength, some endurance strength, and so on, volume,

**[01:09:43]** but everyone should move in line with their priorities

**[01:09:47]** or what they like and what mainly excites them.

**[01:09:49]** So if Martin enjoys weights,

**[01:09:51]** go for it and maybe learn a handstand too.

**[01:09:55]** We have here how to learn a handstand, how to start.

**[01:10:00]** It requires a bit more personal approach,

**[01:10:02]** but at least watch some

**[01:10:04]** YouTube videos or something, so

**[01:10:06]** this shouldn't be the question, but rather the question,

**[01:10:08]** I've watched all the videos, everything at home,

**[01:10:10]** I've done it for a long time and I'm at this level,

**[01:10:12]** what should I do to progress? That would be a good question.

**[01:10:14]** But yes, you can't

**[01:10:16]** without... So how to start

**[01:10:18]** studying it? That would be

**[01:10:20]** a good start. At least watch everything possible,

**[01:10:22]** that you can. OK.

**[01:10:24]** Let's see. Someone helped me with this.

**[01:10:30]** This will fascinate you because

**[01:10:32]** this is the subject of my fascination.

**[01:10:34]** There are ladies drawn there, but I have

**[01:10:36]** this kind of article about men.

**[01:10:38]** Notice in the header

**[01:10:40]** in the picture of the ladies,

**[01:10:42]** which shows five body types side by side,

**[01:10:44]** and they have those yellow

**[01:10:46]** pictures... or geometric shapes.

**[01:10:48]** So, what does it mean? All the ladies

**[01:10:50]** in that picture are 100% height.

**[01:10:52]** That means it doesn't matter if the one on the right

**[01:10:54]** is 120 cm. We are now

**[01:10:56]** talking in percentages.

**[01:10:58]** So they are set into a

**[01:11:00]** 100% frame. And all of them

**[01:11:02]** have 25%

**[01:11:04]** subcutaneous fat.

**[01:11:06]** That means the one on the right

**[01:11:08]** does not have more subcutaneous fat.

**[01:11:10]** It's just a simple skeleton. And look

**[01:11:12]** now at the bottom left,

**[01:11:14]** there are the skeletons drawn.

**[01:11:16]** And if we don't know,

**[01:11:18]** know that when you recognize someone's body,

**[01:11:20]** in less than five seconds you know more about them

**[01:11:22]** than they do in their whole life.

**[01:11:24]** Because the eye is trained.

**[01:11:26]** Because I focus on it. Because

**[01:11:28]** it fascinates me. Because we create 3D cameras,

**[01:11:30]** which we now teach to map those points

**[01:11:32]** and place people into typologies, etc.

**[01:11:34]** But let's also say that,

**[01:11:36]** yes, body typology

**[01:11:38]** is very important and it is part of managing

**[01:11:40]** expectations.

**[01:11:42]** Managing expectations is extremely important.

**[01:11:44]** I have this kind of article, just so you know,

**[01:11:46]** the ideal of female beauty from Latoš

**[01:11:48]** and Google will show it to you and you can read it.

**[01:11:50]** The article, including the men,

**[01:11:54]** Even with those videos, it took me 50 hours to process.

**[01:11:56]** But when I reached that point of understanding, observation,

**[01:11:58]** and with all the data to produce it,

**[01:12:00]** that's something like a decade's work.

**[01:12:02]** So you get compressed knowledge of how I perceive things.

**[01:12:04]** So there is

**[01:12:06]** an ideal of female beauty from Latoš,

**[01:12:08]** and that article will find it for you.

**[01:12:10]** Thanks.

**[01:12:12]** Who inspires you?

**[01:12:14]** Nature.

**[01:12:16]** When you don't know what the truth is, turn to

**[01:12:18]** nature, but who inspires you?

**[01:12:20]** I believe that to feel like a strong personality, you need

**[01:12:22]** to accept strong thoughts.

**[01:12:24]** Because when you internalize them and constantly

**[01:12:26]** surround yourself with them, they become

**[01:12:28]** part of your consciousness. And then

**[01:12:30]** you act accordingly, because that's the most important thing.

**[01:12:32]** To act accordingly. So inspiration

**[01:12:34]** is always abundant and usually

**[01:12:36]** of many different kinds, but it's never

**[01:12:38]** some idol who says,

**[01:12:40]** this is a deity.

**[01:12:42]** So it's always some

**[01:12:44]** combination of everything,

**[01:12:46]** and almost all things fascinate me in different ways,

**[01:12:48]** they inspire me. And the word

**[01:12:50]** fascination is already a bit close to obsession,

**[01:12:52]** and that's quite

**[01:12:54]** a good driver.

**[01:12:56]** A kind of energy.

**[01:12:58]** OK.

**[01:13:00]** Which do you think is better,

**[01:13:02]** a longer walk or a shorter intense run?

**[01:13:04]** It depends

**[01:13:14]** so from the moment the person starts,

**[01:13:16]** what I would know,

**[01:13:18]** whether they are physically fit, but

**[01:13:20]** each has a different effect. That intense run,

**[01:13:22]** short interval, we obviously recommend it,

**[01:13:24]** or any interval activities,

**[01:13:26]** increase the hormonal cycle. Because

**[01:13:28]** we are already moving into speed, for which we need

**[01:13:30]** to use 2B muscle fibers,

**[01:13:32]** which are very fast, which are

**[01:13:34]** explosive, which most sedentary people have

**[01:13:36]** completely atrophied,

**[01:13:38]** disconnected from work.

**[01:13:40]** So

**[01:13:42]** both are correct,

**[01:13:44]** but I would first like to see

**[01:13:46]** how the person’s body geometry is,

**[01:13:48]** whether the person is capable, and I will say, sure,

**[01:13:50]** you can sprint as much as you want from morning till night.

**[01:13:52]** But for most people that is

**[01:13:54]** not recommended.

**[01:13:56]** When we talk

**[01:13:58]** about the walk,

**[01:14:00]** when I had COVID,

**[01:14:02]** I wrote to

**[01:14:04]** Pavel Pomprl, who is a person

**[01:14:06]** who was also here on the show,

**[01:14:08]** an athlete, an Olympian, and I asked him

**[01:14:10]** if there is no guide made

**[01:14:12]** for you athletes on how to get back

**[01:14:14]** into shape. So he sent me something

**[01:14:16]** and exactly there was the start of it,

**[01:14:18]** that you start with a walk,

**[01:14:20]** that you shouldn’t jump into full training,

**[01:14:22]** but that actually at the moment when you feel weak,

**[01:14:24]** at least, if you can just a little,

**[01:14:26]** just go for a walk.

**[01:14:28]** So that’s the beginning, that often

**[01:14:32]** actually the questions kind of go into that,

**[01:14:36]** Hey, again, it's some kind of interval,

**[01:14:38]** some strength, something, but just to take

**[01:14:40]** a three to four hour walk in the forest.

**[01:14:42]** Every day you complete

**[01:14:44]** ten thousand steps, you find

**[01:14:46]** six, seven kilometers and you have,

**[01:14:48]** I think, check, you're set.

**[01:14:50]** It would be best even barefoot,

**[01:14:52]** without shoes, but

**[01:14:54]** most people would complain about the rough path,

**[01:14:56]** but that wouldn't matter because

**[01:14:58]** the intelligence of the foot

**[01:15:00]** thanks to that three to four hour walk would

**[01:15:02]** advance somewhere else. So

**[01:15:04]** most people still don't know how to start

**[01:15:06]** and have studied a lot of knowledge

**[01:15:08]** and won't go home, they even have

**[01:15:10]** expensive stationary bikes, on which they hang

**[01:15:12]** only clothes, but

**[01:15:14]** intelligence doesn't lie

**[01:15:16]** in knowledge, it lies

**[01:15:18]** in actions. So basically

**[01:15:20]** forget everything, whatever,

**[01:15:22]** just start and dedicate an hour a day

**[01:15:24]** to yourself, to movement.

**[01:15:26]** Again,

**[01:15:28]** I'm always fascinated more by the questions

**[01:15:30]** than the answers, because

**[01:15:32]** I try to think why the person wrote it.

**[01:15:34]** It's anonymous, so I'm just saying,

**[01:15:36]** how old are you and at what age did you decide

**[01:15:38]** that you need to do something about yourself

**[01:15:40]** and how much weight did you lose?

**[01:15:42]** Oh!

**[01:15:44]** I've always been like this, as you

**[01:15:46]** see me now, meaning I've always

**[01:15:48]** been skinny, only that I change weight

**[01:15:50]** gradually, that every five years

**[01:15:52]** maybe I have a kilo more, but like

**[01:15:54]** muscle mass, but

**[01:15:56]** Until

**[01:15:58]** my twenties, I mostly held

**[01:16:00]** a violin

**[01:16:02]** and branches.

**[01:16:04]** Since I was five, I played the violin,

**[01:16:06]** and I traveled the world, folk music and all that.

**[01:16:08]** And as I said,

**[01:16:10]** we were a sporty childhood, so

**[01:16:12]** running around, football, you name it, just

**[01:16:14]** an active childhood, standard. But

**[01:16:16]** when I was eighteen, my mom gave me a book

**[01:16:18]** by Og Mandino, the greatest salesman in the world.

**[01:16:20]** The Czech version,

**[01:16:22]** with all twenty scrolls of wisdom.

**[01:16:24]** I read that book for nine years straight.

**[01:16:26]** Maybe even longer.

**[01:16:28]** Because the wisdom in it is also perfect,

**[01:16:30]** it really sets your mindset

**[01:16:32]** so that when I find

**[01:16:34]** some excellent ideas, I always want

**[01:16:36]** to surround myself with them and keep

**[01:16:38]** internalizing them. So

**[01:16:40]** that inspired me, for example.

**[01:16:42]** But what does that lead to?

**[01:16:44]** To starting to realize myself.

**[01:16:46]** So actually only from

**[01:16:48]** around twenty did I start

**[01:16:50]** actively doing sports and these things,

**[01:16:52]** where I later found parkour,

**[01:16:54]** wrestling and these human sports,

**[01:16:56]** and recently that. Actually, when I

**[01:16:58]** finished university in 2006,

**[01:17:00]** meaning, to answer the first part of the question,

**[01:17:02]** I was born in 1981,

**[01:17:04]** so actually

**[01:17:06]** in 2006 I finished university, so actually

**[01:17:08]** since then I only know the business world

**[01:17:10]** and companies,

**[01:17:12]** and teams and all that, and just

**[01:17:14]** project realization. I've never been in corporate.

**[01:17:18]** How is high glycemic load related

**[01:17:20]** to aging?

**[01:17:22]** Well, the thing is that high

**[01:17:24]** glycemic load means,

**[01:17:26]** that I constantly have high sugar levels,

**[01:17:28]** which actually wears out the body

**[01:17:30]** and increases the amount of stress,

**[01:17:32]** inflammation, and so on. That means

**[01:17:34]** it also affects oxidative processes,

**[01:17:36]** which regulate, for example, the thin tissues,

**[01:17:38]** soft tissues like skin, collagen,

**[01:17:40]** hair, whatever, all of that

**[01:17:42]** is the first to suffer.

**[01:17:44]** But it’s not just about skin, nails,

**[01:17:46]** or hair.

**[01:17:48]** The collagen structures that suffer

**[01:17:50]** are actually around joints, tendons, attachments,

**[01:17:52]** and fascia. That means fascia

**[01:17:54]** is something we are born with.

**[01:17:56]** When we were in the womb, so tiny,

**[01:17:58]** also transparent,

**[01:18:00]** you could see something transparent,

**[01:18:02]** it starts to develop inside,

**[01:18:04]** that was the fascia.

**[01:18:06]** Your organs grew into the fascia,

**[01:18:08]** which means we are not just 600 muscles,

**[01:18:10]** but almost one muscle in 600 fascial sacs.

**[01:18:12]** Or put another way,

**[01:18:14]** fascia equals

**[01:18:17]** intelligence. It’s the sensor of our body,

**[01:18:19]** and it’s actually deep inside,

**[01:18:21]** and on the surface, it’s everywhere.

**[01:18:23]** Sometimes it’s concentrated, sometimes less so.

**[01:18:25]** And this is exactly what affects

**[01:18:27]** the fascia. Do you understand?

**[01:18:29]** That means the oxidative process,

**[01:18:31]** the glycemic load, if sugar keeps fluctuating like this,

**[01:18:33]** actually damages it.

**[01:18:39]** this part of the body. And that's definitely not

**[01:18:41]** a good outlook from a long-term perspective.

**[01:18:45]** So when someone looks at our shoes,

**[01:18:47]** the question is,

**[01:18:49]** what do you think about barefoot shoes?

**[01:18:51]** Go ahead, open up, barefoot from Latoš,

**[01:18:53]** and come on.

**[01:18:55]** Because of the articles

**[01:18:57]** and video tutorials I've published most of.

**[01:18:59]** Recently I also did a big study

**[01:19:01]** on one brand

**[01:19:03]** of barefoot shoes we have now.

**[01:19:05]** That in the last five years, wearing all of them,

**[01:19:07]** what I've worn out and what I see, the good and bad sides,

**[01:19:09]** they probably weren't completely happy.

**[01:19:11]** But they took it honestly,

**[01:19:13]** at least.

**[01:19:17]** Martin, if I do something

**[01:19:19]** extra, a long walk, run, exercise,

**[01:19:21]** can I reward myself with

**[01:19:23]** sweet wine or beer?

**[01:19:25]** You can,

**[01:19:27]** but let's look at it this way,

**[01:19:29]** in a long-term sustainable lifestyle,

**[01:19:31]** it's good to do, let's say, five steps

**[01:19:33]** forward and one back.

**[01:19:35]** And you already named three.

**[01:19:41]** And here’s another question. What to replace sweets with,

**[01:19:43]** any ideas? I can't manage it.

**[01:19:45]** We would have to talk about it more comprehensively,

**[01:19:47]** but that would be long, and not good here.

**[01:19:49]** Well, it can be replaced,

**[01:19:51]** at least with figs.

**[01:19:53]** If I said that when we want something sweet,

**[01:19:55]** a fig is sweet, but it also has amylolides

**[01:19:57]** and all those substances in figs,

**[01:19:59]** which are very complex and amazing.

**[01:20:00]** So if you want some sugar, the best is fresh,

**[01:20:04]** because seasonally that's the topic now, but dried is a bit worse,

**[01:20:09]** from the glycemic load perspective, but have some protein,

**[01:20:13]** Just mix it with some oatmeal and add,

**[01:20:16]** I don't know, a few rum-flavored things, balls,

**[01:20:19]** some breakfast, silly, or rice-based, just anything,

**[01:20:22]** but the base should be some quality protein and some,

**[01:20:25]** we don't need to go into details, that will be mixed,

**[01:20:28]** made from yogurt, Greek, or full-fat yogurt,

**[01:20:30]** which will also be filling, it will be a dessert at the same time,

**[01:20:33]** and if there are some small balls in it,

**[01:20:35]** it will still crunch a bit, and from a psychological point of view, that's very important,

**[01:20:39]** because if your dinner doesn't crunch,

**[01:20:42]** or rather, don't give your enemy dinner,

**[01:20:45]** or like this, I'd go back a bit,

**[01:20:49]** If you have to eat in the morning because you're extremely hungry, then eat,

**[01:20:53]** but if you're not hungry, don't be a masochist.

**[01:20:57]** If you're not hungry in the morning, nothing. Actually, this applies generally.

**[01:21:00]** If you're not hungry, nothing. Wait until your enzymatic

**[01:21:03]** and other body capacities tell you,

**[01:21:05]** the signal, I'm hungry, let's eat.

**[01:21:07]** But another thing is, when you eat high glycemic foods,

**[01:21:10]** that hunger is artificial,

**[01:21:13]** because it's the drop of glucose,

**[01:21:15]** and the body suddenly, the brain, the ovaries,

**[01:21:19]** somehow react, so save yourself.

**[01:21:21]** And the association is, when you eat some sweets,

**[01:21:24]** when you eat some, I don't know, what else.

**[01:21:26]** So we would start to fix that

**[01:21:29]** and then we would recommend some quality protein.

**[01:21:32]** They are mostly sweet, but you can find all kinds,

**[01:21:34]** whatever quality is available on the market.

**[01:21:36]** Mix it into something so it feels like a dessert.

**[01:21:38]** For example, if there were ladies,

**[01:21:40]** two or three days before their period, normally, calmly,

**[01:21:42]** rice in milk mixed with protein,

**[01:21:44]** that would be more pleasant.

**[01:21:47]** Women are a bit different creatures,

**[01:21:49]** who maybe have a slightly different care and self-awareness,

**[01:21:52]** because they are four times different during the month,

**[01:21:54]** so if you have a wife at home, you basically have four,

**[01:21:57]** but maybe you don't know any of them and don't understand

**[01:21:59]** how it actually works.

**[01:22:01]** But remember, right, that...

**[01:22:03]** We send off women.

**[01:22:05]** Wait, that will be a while.

**[01:22:07]** But really, you know,

**[01:22:09]** that caring for the body is a bit different

**[01:22:11]** and different in managing that sugar load,

**[01:22:13]** that others just handle differently.

**[01:22:15]** Men have macrocycles and it’s not really addressed much there,

**[01:22:18]** and women have the monthly one.

**[01:22:20]** So you have to consider that

**[01:22:23]** from different aspects.

**[01:22:25]** I feel like we’re actually going back

**[01:22:27]** to that year’s homework,

**[01:22:29]** to solve that fear.

**[01:22:31]** So that is...

**[01:22:33]** It’s something you also started with,

**[01:22:35]** and I feel that...

**[01:22:37]** For me personally, there were a lot of aha moments,

**[01:22:39]** whether it was various

**[01:22:41]** allergies and so on.

**[01:22:43]** To get to know yourself this way here,

**[01:22:45]** and again, every person is different and some say

**[01:22:47]** eggs are the best and others say it’s that,

**[01:22:49]** and it’s important to tailor it to yourself

**[01:22:51]** and then build on that.

**[01:22:53]** And I also have that

**[01:22:55]** when I eat that bag of chips,

**[01:22:57]** I don’t beat myself up thinking it’s the worst thing

**[01:22:59]** I could have done in the world, because that’s just how it is.

**[01:23:01]** The best is not to have it at home, because

**[01:23:03]** if you have it at home, it’s just trouble.

**[01:23:05]** If you don’t buy it, you don’t get it.

**[01:23:07]** That’s how it is, that’s how it is.

**[01:23:09]** Hey, do you have any

**[01:23:11]** other interesting

**[01:23:13]** questions here?

**[01:23:15]** I scared myself thinking how I hurt myself. My family needs me,

**[01:23:17]** so I’m going to take care of myself.

**[01:23:19]** I already ordered your chair and during the talk I tried

**[01:23:21]** squats. What do you think?

**[01:23:23]** That's what I call proactivity,

**[01:23:25]** but where were you just now?

**[01:23:29]** I said I have to read it to you,

**[01:23:31]** because I wanted to ask you

**[01:23:33]** a question,

**[01:23:35]** what would you now

**[01:23:37]** do as the next step, since

**[01:23:39]** we listened to you, watched

**[01:23:41]** the lecture, and so on.

**[01:23:43]** What is the next step after that?

**[01:23:45]** The next step is this,

**[01:23:47]** either you study the presentation carefully

**[01:23:49]** or the 30 steps

**[01:23:51]** that cover it, or whatever.

**[01:23:53]** Schedule one hour daily.

**[01:23:55]** That's the next step.

**[01:23:57]** One hour daily for yourself. In something

**[01:23:59]** active. It can be anything.

**[01:24:01]** It doesn't matter what it is. Anything.

**[01:24:03]** Start with a walking routine.

**[01:24:05]** Go somewhere and walk there for

**[01:24:07]** three quarters of an hour. And if possible,

**[01:24:09]** take your shoes in your hand,

**[01:24:11]** walk barefoot for the first five minutes until you get used to it,

**[01:24:13]** then put your shoes on and continue walking,

**[01:24:15]** but breathe, walk, sweat a little,

**[01:24:17]** and keep a certain pace.

**[01:24:19]** Let's start with that. And it will take

**[01:24:21]** a quarter of a year to a month. It doesn't matter.

**[01:24:23]** No need to rush anywhere, because all the key things

**[01:24:25]** and habits and changes don't happen

**[01:24:27]** like that. That means

**[01:24:29]** think it through so that the sustainability

**[01:24:31]** of the whole thing is ensured, but once it's

**[01:24:33]** set up and

**[01:24:35]** the hour is scheduled,

**[01:24:37]** you simply can't avoid it.

**[01:24:39]** I find it really nice,

**[01:24:41]** and often people

**[01:24:43]** really forget this in all kinds of positions,

**[01:24:45]** and that it's like, put your own mask on first

**[01:24:47]** and then put it on others.

**[01:24:49]** And when you dedicate that hour to yourself,

**[01:24:51]** your energy flows beautifully...

**[01:24:53]** And then you radiate it to your surroundings,

**[01:24:55]** whether you're at home with family,

**[01:24:57]** or at work with colleagues, and I think that's

**[01:24:59]** very important. Not having that hour

**[01:25:01]** in your calendar is just...

**[01:25:03]** It's bad because then you can't find it later.

**[01:25:05]** There are various ethical and

**[01:25:07]** moral issues that maybe can be opened up.

**[01:25:09]** Like when I did Lifeguard training

**[01:25:11]** in America, they taught us to save

**[01:25:13]** people so that if you're in trouble,

**[01:25:15]** you have to position

**[01:25:17]** the person you're saving face up.

**[01:25:19]** Because if you position your own back,

**[01:25:21]** both of you will definitely die.

**[01:25:23]** And if you position theirs,

**[01:25:25]** it's unethical, unintuitive,

**[01:25:27]** and also against the grain,

**[01:25:29]** but in the end,

**[01:25:31]** that's how nature works.

**[01:25:33]** You have to take care of yourself first,

**[01:25:35]** and to some extent, it's selfish,

**[01:25:37]** and only then do you have the capacity and will

**[01:25:39]** to help others beyond that.

**[01:25:41]** It doesn't matter if they're close or far away.

**[01:25:43]** The more you expand your circle of influence,

**[01:25:45]** and your abilities, skills, energy, and everything,

**[01:25:47]** then you simply realize,

**[01:25:49]** you do something useful.

**[01:25:51]** But yes, that selfishness

**[01:25:53]** is expressed by that hour,

**[01:25:55]** and that's it. Then you focus on other things.

**[01:25:57]** Great. Thank you very much, Vlado.

**[01:25:59]** Thanks.

**[01:26:01]** So that's it for today.

**[01:26:09]** Friends,

**[01:26:11]** if you liked the breakfast

**[01:26:13]** more or less,

**[01:26:15]** we would really appreciate your feedback.

**[01:26:17]** On the slide, you definitely have

**[01:26:19]** not only stars,

**[01:26:21]** it works like the usual five stars,

**[01:26:23]** okay, it's not like a grade of five, meaning bad.

**[01:26:25]** And then you also have

**[01:26:27]** some words. I think

**[01:26:29]** three words that today's breakfast evoked for you,

**[01:26:31]** we sometimes turn that into

**[01:26:33]** a word cloud.

**[01:26:35]** So if you vote,

**[01:26:37]** that would be great.

**[01:26:39]** I don't know if it's running,

**[01:26:41]** if not, that's okay.

**[01:26:43]** Like with every breakfast,

**[01:26:45]** it would be really great

**[01:26:47]** if you could, for example, at your company,

**[01:26:49]** in your team,

**[01:26:51]** with anyone you watched the breakfast with,

**[01:26:53]** or when you get home, recommend it

**[01:26:55]** to someone,

**[01:26:57]** with whom you'd ideally like to discuss it

**[01:26:59]** and really talk about it.

**[01:27:01]** What can you do in your company,

**[01:27:03]** what can you do in your team, how can you

**[01:27:05]** take what you just heard

**[01:27:07]** and move that topic forward

**[01:27:09]** into concrete actions.

**[01:27:11]** Vlad and I will be,

**[01:27:13]** oops, I have the wrong slide here,

**[01:27:15]** Vlad and I will continue on September 5th.

**[01:27:17]** and the invitation

**[01:27:19]** was accepted by Verča Alister,

**[01:27:21]** the invitation was accepted by Pavel Pumperla,

**[01:27:23]** Libor Matúš

**[01:27:25]** and Michal Šrajer with the whole movement

**[01:27:27]** Happiness at Work, you see that correctly,

**[01:27:29]** so that's great.

**[01:27:31]** These are people who have been involved in this topic for many years.

**[01:27:33]** and Vlad and I on September 5th,

**[01:27:35]** I think it's at 12:30,

**[01:27:37]** we will discuss these things more in depth.

**[01:27:39]** If you would like to participate in this,

**[01:27:41]** definitely join EDUtéka

**[01:27:43]** and join us in the discussion,

**[01:27:45]** I think it will be really great.

**[01:27:47]** Libor Matúš also recommended

**[01:27:51]** a book for the month of August, which is another project

**[01:27:53]** we are running in the Red Button network.

**[01:27:55]** Dan Tržil

**[01:27:57]** then The 4-Hour Workweek,

**[01:27:59]** so if you're interested in some book recommendations,

**[01:28:01]** check out www.rbkniha.cz

**[01:28:03]** and definitely follow

**[01:28:05]** the upcoming program on Red Button EDU,

**[01:28:07]** which we fully stand behind, and the topic

**[01:28:09]** of personal development and resilience

**[01:28:11]** definitely belongs there.

**[01:28:13]** And if you like

**[01:28:15]** Brain&Breakfast

**[01:28:17]** and want to keep having breakfast with us,

**[01:28:19]** then on September 22nd,

**[01:28:21]** we will look at

**[01:28:23]** the impact companies have

**[01:28:25]** on our society,

**[01:28:27]** and the invitation

**[01:28:29]** was accepted by a person

**[01:28:31]** whom I greatly respect for what he does.

**[01:28:33]** He is the leader of one of the largest companies

**[01:28:35]** here in this republic.

**[01:28:37]** His name is Tomáš Salomon, and the topic

**[01:28:39]** will be corporate social responsibility.

**[01:28:41]** So if you want, come or watch us

**[01:28:43]** on September 20th.

**[01:28:45]** Once again, thank you very much for taking the time,

**[01:28:53]** Thank you for watching us.

**[01:28:55]** Don't forget to get started.

**[01:28:57]** Have a great time, bye and see you.

**[01:29:19]** www.arkance-systems.cz