TWUP 23: TWUP 23 — Ernährungsregeln und Mindset mit Tricia Yap

Regeln vs. Prinzipien in der Ernährung

Trish, gut zu haben. Danke, gut zu sein. Es ist nur ein paar Tage bis zum nächsten TED-TALK. Was ist die nächste TED-TALK?

Es ist eigentlich mein zweites TED-TALK. Und dieses Mal, ich werde darüber sprechen, warum die besten rules für die Tatsen sind. Und warum sind die besten rules für die Tatsen? Ich liebe rules.

I like principles more. So I'm not a big rule guy. I think, so there is, so personally, just from, I think from experience, there's, there are rules, which are great. But a lot of the times, there is also habitual change.

So you could educate somebody to the ears, but if they're not prepared to change, and, you know, I know you talk a lot about you don't coach motivation, right? But you need to have somebody who's already motivated or ready and prepared to make a change in order for them to absorb that information anyway. So I found that rules are great if you have someone that's 100% motivated. So if I have an athlete where I said, okay, put a cat on your head, wear yellow knickers and eat cardboard, they do it.

How many people are 100% motivated? One. If you get lucky. Ja, genau.

Dann haben wir die resten der generellen population. Ich bin, wenn ich ein Athlete bin, dann ist es gut. Aber 99% der Zeit, ich arbeite mit einem Machen mit drei Kindern, professionellern die Welt, die müssen bereit sein. Otherwise, es ist wirklich nichts mehr ich kann, in terms of Motivation.

Ich kann sie unterstützen, aber ich kann sie intrinsisch nicht haben. Das Motivation in ihnen ist es wirklich hart. So in a way, I try and teach them intuitive eating, right? So to actually go back to the basics and say, hey, you know, I ate this.

I don't feel good. Then don't eat it. That's a very good point. Yeah, there's no point.

Der Aufstieg von Health-Tech und Daten-Konfusion

And I also think that, you know, in today's world, we're about to be in this big revolution of omics, right? So you can track anything and everything And there more and more coming If you look at the health tech scene it booming with you know new lab tests new diagnostics new trackers you know everything Und da ist mehr und mehr gekommen Wenn du die Health Tech sehen hast ist es so gro Mit neuen Lab Tests neuen Diagnostics neuen Trackers Ich sah ein Whoop Band kommen Es ist so viel. So soon, people will stop actually having to think und sie sind einfach auf die Daten. Aber wie viel von Daten ist eigentlich true und accurate?

Da ist nichts mehr accurate als deine Körper zu sagen, to you like hey stop this shit and how much of the data you actually use if you consider the internet at no point in history we had more access to data and knowledge than ever before yet at no point in history people were that confused about one of the most basic things about eating

Kritik am Vegan-Trend und 'Game Changers'

exactly and I mean I think a lot of people as well you know they're so easily influenced by documentaries that are sensational you know there's one particular one out there right now. You've gotten a lot of questions lately about game changers, I move. Yeah, I'm not, see, for me, I didn't have, you know, I just couldn't sit down and go, okay, I'm not gonna type an essay. So I've just shared posts in that sense, but really at the ultimately, right?

If I don't give a, I don't give a, whatever you are eating, as long as your biomarkers are great, you're healthy, you're fit and you're lean and you're happy. So if you're walking around with excess body fat, you're unhappy with yourself and you're vegan and your biomarkers are gone to hell, then it doesn't matter what documentaries or books or people you follow, your nutrition approach is not working for you. Wenn es funktioniert, dann geht es. Wenn es nicht funktioniert, dann geht es.

Ja, das ist klar. Als du wissen, ich liebe Dada. Und das ist eine der meisten lustigen, die Dada ist, ich habe an veganer Died. Es ist weniger als 1% der Bevölkerung das eigentlich ist an veganer Died.

Interessant, über 80% der Dieden sind vegan für weniger als ein Jahr. Based auf nur raw Dada, du könnte es eher über eine Trend rather than a sophisticated and widespread nutritional solution or diet, if you want to call it like that. Again, it's trends. I mean if you look at the business of fitness that alone it massive The supplement industry it millions of dollars You cannot make money from the basics right People don't like the truth.

They like fads. They like trends. You know, they like something that's sensational. The harder for you to do it, you know, the more money they almost pay for it.

Aber ich glaube, das ist die Natur und das ist die Power of Marketing. Der hohe für den neuen, der hohe für den Holy Grail. Ich habe keine Probleme mit health documentaries, wenn du das einfach nur eine Punkt von einem Punkt auf eine Frage ist, dass es sehr, sehr targeted und narrow ist. Es ist nicht so, dass es eine Nutritional Documentary ist, dass es sich von zwei Perspektiven aussehen.

If this is about a vegan diet, it's just about the vegan diet. And for anybody that's interested, I haven't written an essay either. I also just forwarded posts and told people like Google. There's people that take a lot of time and they take the science behind, for example, game jams apart.

And one of the things that I have actually posted is the point that the whole trailer and the whole movie is based on the idea that gladiators, that there's a study that has shown that gladiators lived on a vegan diet. But if you look in more detail, it was no study. It was actually a journalist that has looked at the skull of a gladiator in a museum in Vienna and based on the thickness of the bone, assumed that this gladiator must have been on a plant-based diet. And yes, there's some evidence, especially in the early days when the gladiators were mostly slaves and fighting.

And that part makes sense. It makes sense, you know. Absolutely. Also, when you look at it, meat is expensive.

So it's cheaper to feed people that you would rather use as cannon fodder. Cheap shit. Especially in our times more than ever, right? Considering the amount of people we have.

And a lot of the other studies, if it goes too much in that direction of, okay, this is the thing. Es ist die einzige Sache. Es funktioniert besser als alles. Wenn du, für einen Germanen, da ist der eine Germanen Mann in der Dokumentary, der Strongman.

Das kommt ja aber der Strongman Mein Punkt ist der Strongman ist der beste German Strongman es ist wie no offense zu meinen Freunden von Liechtenstein aber es ist wie, ich bin für die Liechtenstein-Socke-Nationale-Team. Es ist wie, gut, aber internationally, du bist nicht für nichts. Die Strongman ist die Best-German-Strongman. Er ist eigentlich, er ist ein Bodybuilder, und dann er hat er 40 kg von fat.

So, back in der Zeit, wenn er ein Bodybuilder war, er hat meat. Dann he put on 40 kilos of fat When vegan for some reason He's been vegan forever So he's been in the media in Germany Before the whole vegan trend And now he's obviously riding the wave It's good for him But if you look at the most successful strong man In the last 30 years How many of them have been vegan? So basically none If you count the German guy And then there's talent as well There's your competitive pool

Lebensmittelqualität und Beschaffung in Hong Kong

There's talent There's so many other different factors It's not because you're vegan you know you're you're winner right there's this psychology involved as well with when it comes to competition so i think that people you know tend to take things out of context it's nice to be sensational but in reality you have to consider okay what works with your life right um being vegan here in hong kong is quite hard right so how come uh so in hong kong a lot of people live in very small apartments. There's not much of a culture of cooking at home. So a lot of food is prepared outside or you basically either take away or you eat out.

So you don't have control already over the quality of your food. And if you do, you're going to really good restaurants. Again, no disrespect to any of the chefs here And I know a few and I know that they are, you know, they are very good with sourcing their food. But most of the time, a lot of the food is imported from China and it is in a way mystery meat.

Right. So, you know, and vegetables, you don't know where they're coming from. You don't know what pesticides are being used. So it's, I mean, for me personally, I have found that my best results is when clients prepare food at home consistently, even if it's half the meals in the week, right?

Eat out for dinners, because that's generally the culture. There's a lot of entertaining happening. It's actually amazing. So, let me say this.

For the most part, it's actually cheaper to eat out than to cook at home. Similar to the US, right? I think so, yeah. In the US also, you can have a steak at a steakhouse chain.

Exactly. And it's cheaper than buying a steak, buying broccoli, buying sweet potato and making it yourself. When speaking of China and food, we have a common friend from Singapore who is a Chinese guy. And years ago, when he came to Stuttgart, he told me about this whole fake food thing in China. where they make fake rice from plastic.

Fake eggs. I think it was fake milk powder. I can't remember what else there's fake. They made dumplings that they filled with cardboard as a filling.

Oh, they found, this was a long time ago. I think when I first moved over here in 2009, they found a truck that had meat that was dry aged for 50 years. Crazy Yeah, so I You know, it's down to regulation It's also I mean, I don't know what it is with Asia I mean, I come from Australia Originally, and there's a lot Of stringent regulation and Legislation, and there's a lot less so Here, you know, whether It's corruption or whatnot Probably even more than Australia Exactly And coming here, I never really thought about food quality so much. When I first moved here, the taste of chicken was very different to the taste of chicken back home.

And that's when I started asking questions about, okay, what am I really eating? Where's my food coming from?

Lifestyle-Gewohnheiten und Klienten-Compliance

And then you discover that it comes from somewhere in China, but they don't really have very much transparency around which farms, what they do with it, et cetera. And you can tell by the taste of things that are a little bit off. So, yeah, I mean, just from two things, preparing food at home and focusing more on food quality, I get better results off my clients than telling them to eat, you know, 2,500 calories, looking at their macros, nutrient timing. I mean, I've been there, done that.

For them, it doesn't work. They got busy days Sie sind in der Arbeit von 8 Uhr bis 8 Uhr 9pm Others work till 11 They travel Most of my clients travel at least once a month The majority of them travel actually probably up to a week in a month. They eat out 80% of the time. They generally reach for convenience foods because they don't have time in between their desks.

They're not mindful about what they eat. So simply from saying to them, hey, take a step back. When you have your lunch, go for a 20-minute walk. Just little things like that.

You're getting them to add steps in their day. They're obviously training. And again, coming down to training, these guys are not training five, six times a week. They're training twice, maybe three times if I'm super freaking lucky, four times a week. but just simply by getting them to add more physical activity, change up their food quality and where they're getting their foods from, from trusted sources, you're getting body composition change and they're actually feeling better and their biomarkers are better.

So the first thing you do is you emphasize food quality. Absolutely, 100%. Second after that, you go into food choice. Food choices, particularly about like, you know, just have on your plate vegetables, some meat, some seafood and, you know, and carbs.

But not, you know, here, actually here, they're pretty good with, they're pretty good. I mean, there's no outside of, say, most of my clients have transitioned off bread because here, actually in Hong Kong, a lot of bread is sweet. So people don't, people from overseas don't like it anyway, unless you get your hands on some pretty good, like decent bread, but it's expensive again.

Optimierung des Frühstücks und lokale Essenskultur

Und dann habe ich die morning crews, die von Starbucks, die von Pratt, die von Starbucks, es ist wirklich über changing breakfast. Und dann habe ich geändert, alles ist einfach so. Ich habe einfach nur ein bisschen tricks hier und da. Wenn du ein crappy breakfast hast, du hast ein high-sugar, high-carb breakfast, du bist immediately hungry, by 10.30, 11.00, du bist du bereit.

Du bist ein bisschen zu essen, du bist ein bisschen zu essen. und dann gehen Sie für ein Koffer und sagen, dass Sie das Muffin haben, ich fühle mich so, sie haben ein Salad für lunch mit nichts in es, es ist einfach green Dann sind sie bei 2 Uhr und dann sind sie in der Office Pantry und gehen oh was hat jemand gebracht von Japan heute Ja no es ist Raw fish Ja, ich weiß. Unfortunately, es ist nicht so. Unfortunately, es ist es generell, cakes, cookies, you know, stuff like that. Und ja, so I guess if there's any rule I have, it's really make sure you have a good breakfast.

What's a classic Hong Kong breakfast? Starbucks? Starbucks Pret. Alternatively, congee.

So congee, like traditional Chinese soup? Yeah, it's like a rice that's been cooked for a long time. It's like gruel with deep fried dough sticks that they kind of dunk in. It's great.

Or alternative, you can get those dough sticks and they're covered in like a rice flour sheet that's been steamed. Hong Kong indigenously has this British influence. It was previously a British colony. So you can actually get, maybe you should try this, a macaroni soup with, it's like a tomato-based broth.

So it's pretty much Campbell's tomato soup made into a broth and they put macaroni and ham in it. that's also a classic Hong Kong I've never even heard of that yeah we can go there's plenty of places that still serve that pineapple buns it's not really pineapple it's like a sweet bread that has what seems to be cookie dough put on top egg tarts is another one that's I think been imported a lot of grain sugar baked goods Processed goods, refined grains. It's not the best. So when you change them to a protein and fat breakfast, what choices are there for eating out? Meal prep.

So they have to make it themselves. They have to, yeah. There are actually a few good companies now that do meal prep ahead of time. So that's actually come out in the last, when did they all start? 2000 since 2013 we seen a rise in like the number of sort of meal healthy meal delivery companies That helped a little bit It mostly eggs though that they serve for breakfast But yeah I mean again it really about okay guys if you can just make a bunch of meat patties on a Sunday afternoon, right, get a good blender, it's going to take 15 minutes, put it in your freezer, defrost them, put it in the pan, it's easy, right?

So breakfast they make at home? Breakfast they make at home and then lunch generally you do have it depends on where you are in Hong Kong in Central there's quite a lot of really good options these days and dinner it's again a little bit of education leave the alcohol for the weekend drink in moderation progression over perfection exactly and it's slow so I'm not a big fan of well these days it seems to be six week transformations the traditional 12 week transformations I'm not a big fan I generally say to people if there's anything that you transform in 12 weeks it would be mindset because that is the glue that will start everything going the right way and then you work from there

Trishs Hintergrund im professionellen MMA

How do you address the mindset component? Let's start that way Your first TED Talk was basically on Mindset and Grit. For those that don't know you, you're a personal trainer, a traditional coach, but you used to be a professional MMA fighter. Yes, so I was Hong Kong's first female professional MMA fighter.

That was when I was much younger, much leaner. And I didn't mind getting beaten up. What weight class did you compete at? I spielten at Walters oh my god I wish I could compete at straw, I started off at straw and then I was a little bit too light I got tossed around by this Dutch girl and my coach decided for me to actually go up weight class, get stronger put on some muscle, go up weight class and I fared way better way better there, I actually started off with boxing, that's my first hatte ich ein besonderes Besitzungsg书.

Unter alle K гораздо ja. hur war die �ира iros? Das war das sei. Ich weiß eh nicht richtig mehr einmal über Sport. Zling and I asked if I could join and found out what it felt like to be in a washing machine.

Loved it, really loved it. Wow, this would have been... My first amateur fight was in 2009. I picked up Jiu-Jitsu, I think it was 2011. und dann shortly after my first MMA fight was 2012 so it all kind of snowballed really quickly there

Mindset, Durchhaltevermögen und persönliche Geschichte

I loved the sport it's like chess but physical, mental, it's the ultimate test you've got to be on point with nutrition you'll be on point with your training you'll be strong, lean, fast I loved it, that was great I learned a lot about mindset and grit through that In a way, I do think I had it in me, though, with all that kind of stuff. I mean, just family-wise, I think there's probably no fighter there with, like, you know, that's clear personal issues. But I came from a pretty much broken up family. Sport was one of the ways, actually, probably the only way which I used to step away from all the stuff that was going on around me personally. und wenn ich habe Martial Arts es hat es hat so viele sports before that ich habe netball hockey ich made it to state level swimming ich somehow ran endurance somehow ich nicht wie ich für die experience ich habe ich das you probably know ich thought it would be an Achievement to run 100 kilometers I did that once and I'll never do that again I much prefer 5 minute rounds 3 rounds, maybe 5 if I'm lucky Sets of 3 reps Yep That's exactly it Don't mind sets of 3 reps I don't like anything plus 8 Prefer 3 to 5

Die Grenzen der Motivation im Coaching

So your point was that Basically the mindset, the base of the mindset Has to be there und dann you develop it and nourish it yeah I think so I think it it's hard for people to naturally have it if they don have it or there something that happened in their lives and they somehow gotten through that or they seen what could happen and it's more of a reality check. You know, whether that's a health scare that's close to them or actually for them, whether it's, you know, some sort of trauma in the past. But it's something that, you know, Motivation and mindset ist etwas sehr, sehr hard für Sie zu coach.

Sie können nur nur nurture, Sie können guide, Sie können supporten und Sie können growen. Aber für Sie, Sie können auf der Schelfen, by mindset, nicht da. Ja, hart. Wenn Sie es gut, Sie können.

Ich habe nicht. Ich habe nicht. Ich habe nicht. Das ist die Grund, warum ich nicht.

Ich bin in der gleichen Bode. Es hat sich aus dem inside. Most people statistically will not make big changes. Usually it's some sort of traumatic situation if they make changes or they just got it in them.

They're at one point where just like, okay, I need to change. And then they're like, okay, I'll do something different because I want that. Whereas most people, psychological factors, the trainability is just not there statistically. I have gone away from coaching psychological factors, motivation commitment, compliance very early because it's, what I find a bit unfortunate is if you have a client that's committed and compliant but it's not doing the right stuff and in every single gym there's dozens of people they show up and they put in the work like every gym I always say that is that one person, six days a week two hours, three hours every single day.

They come in, they're committed and compliant. But they do like an hour of aerobics class, an hour of walking on the treadmill and then they do an hour of weights with like, you know, mint green dumbbells.

Fallstudie: Einsatz ohne Zielrichtung

I have a guy at our gym that's exactly like that and I remember seeing him all the time and you're going, that is such a waste. So, one day I walked over to him and I said, hey, Sajan, he's gonna love being actually mentioned on this podcast. I said, Sajan, do you mind if I help you? Right?

Man, it's not even been 5 months. He's totally changed. Gut health, his skin, everything. He just decided he was in training for a little bit but he did two of the longest Spartan races back over a weekend Wasn tired out I think he placed for his age group on both Phenomenal.

He's early 30s, I think. But I mean, he was doing, I remembered seeing him. So he'd do a class and then he would pick up more weights after this class and just do random stuff on it for another two hours. And you're like, man, you have actually just spent more time at the gym than I have in that whole week, you know.

And that was his Saturday workout. And he was doing stuff, you know, in a commercial gym, just training by himself. And then I'm seeing on his Facebook that he's going out for these, you know, he joins this boot camp outdoors here. and he's doing all these interval training, which is basically, let's just hit it hard and be on the floor after. It's not really scientific interval training.

And he's doing this six days a week. When I asked him, how many times a week do you train? Six days a week. For a couple of hours each year, it doesn't match up.

Almost no progress, right? Exactly. And he's one of those guys that's naturally very skinny. Over the last five months, his biceps are actually matching his training regime.

And I think the biggest change is just that he just looks and feels so much better. He's always had gut issues. Not surprised because he's practically overtraining, under-recovering. He didn't know what to eat, wasn't on the right supplementation.

So, no, when you get a unicorn like that, you're like, okay, I'm going to help you. It doesn't matter what. And it's fantastic when you see that. But that's like my one person.

But it's a classic example of someone who has commitment and compliance, but not the right direction yet. And some level of commitment and compliance many people have, but then they can just channel it. oder man hat commitment und compliance, go to the gym, three months, six months, and then they see like, okay, I'm like, I'm going, I'm doing what I'm supposed to be doing based on the recommendations I got or what I think is right, but actually get no results. So I like I dedicating my commitment and compliance to something else whatever other hobby flying drones or anything like that But interestingly enough his motivation see I didn have to teach him motivation but his motivation came because his mother has cardiovascular issues.

His father is also in the same boat. So he basically got into a gym. So he was overweight before he got into a gym because he wanted to prove a point And he wanted to actually show them that just simply by being healthy, they can live longer, be more disease-free. So he already had that motivation and mindset to do it.

And that's the thing. And that's what I'm finding in all the years that I've been coaching is that you could temporarily help someone. But ultimately, like you said, trainability, they go back to what they're doing, which is why, again, I don't like 12-week transformation programs because you rebound so quickly, you lost so much weight and then all of a sudden you're back and you're back worse.

Umweltstressoren in Hong Kong

Because Hong Kong-wise, you've been here twice now, right? Environmentally, it's really difficult to get results. I mean, if you talk about leaning out legs here, it's tough without actually... Large Asian city, toxicity.

Toxicity levels are super high. You practically need to lock yourself up in an IRA sauna every single day of the week if you really, really want to maintain lean legs. And so you're getting sort of one approach that for these 12, 16-week programs is to pretty much go low carb and low calorie. And then metabolic training.

Yeah, yeah. And this is what I'm seeing. but then you'll, yes, you get the result, you get the photo. Some get the result, some get the photo. Yeah, yeah, yeah.

But then you see them walking around a year later and you're like, you know, catfish much? So no, I really do think that over here, it's about food quality, it's about managing stress. I've stopped saying minimizing stress, managing stress und und getting people to sleep hong kong is the hardest city to sleep in i sleep like a baby in stuttgart and when i'm here i so my flat ist sort of close to the ground level. You're getting traffic in the morning.

You're getting the rubbish guy at like 4.30 a.m. yelling at somebody. I have this guy who recently acquired a Harley Davidson next door. You know, and he's an early morning person. When I came here the first time, I had one stat.

I don't remember it correctly, so if anybody's interested in it really, Google it. But it was something like in Hong Kong, there were seven people living per square meter. Ja, ich würde mich überraschieren. Es ist ein bisschen abhängig.

Es ist ein bisschen abhängig. Es ist ein bisschen abhängig. Es ist ein bisschen abhängig. Wenn du jemanden sneeze, das ist es.

Ich habe das letzte Mal, dass es die Mnemonic Plague in China gibt. So wir sind für das jetzt. Ja, wir sind. Und auf dem ganzen Tag, das ist passiert jetzt.

So, people get sick oft und schnell. I recently caught hand food mouth disease off my baby who caught it from another baby got it from another baby so it spreads like this it was probably the most effective way to lose 3 kilos in one week just by having it's not an official recommendation no no no oh my god I could see food but I couldn't eat it it was the worst thing I've ever had but people live on top of each other And it's not good for stress levels. It's not good for anything really. Whether it's staying healthy, staying free from your common flu.

So that's why people get sick in office and all of a sudden it spreads like wildfire. So, no, I find that over here, there's not that natural time out that people would usually have elsewhere. And again, I compare this to where I grew up in Sydney. You know, when I go overseas, I observe the people around me.

Immobilien und Lebensbedingungen in Hong Kong

The classic Hong Kong thing when I first moved here was as you approach an elevator in Australia, people hold the door open for you. In Hong Kong, they're pressing the button. Close, close, close. You just get an elevator in your face.

You're like, what? What did I do? All right. So it's training and nutrition. there's also a little bit of lifestyle change that you often have to sit and slowly educate and slowly just make aware of and then people are making these small little changes here and there I always recommend my clients to spend at least the hour before bed away from electronics when they wake up and I'm the worst one, I do it But when they wake up, for the very first thing they do is to not look at their phone.

So it's the little things I find here, not the rules.

Flexible Gewohnheiten vs. starre Diätregeln

So instead of diet rules, create progressive habits. Yeah. I like that a lot. Because the one thing with rules is they're just not flexible and they're just not adaptive.

So when life changes, when times change, rules or when it comes to diet rules, they're just overboard rather than if you have habits, if you have principles. They're more adaptive, they're more flexible. If you eating out basically if you have some animal plus some plant you go to a Japanese place you can have some wakame salad and some raw fish You go to a steakhouse you can have some spinach and a steak You can go to a Chinese steak and you get a Chinese restaurant and you get some sort of stir fry with meat and so on. So even if you go to an Italian, which often people, it's so much more than pasta and pizza.

You get some veal, you get some fish, get some roasted vegetables with it. Exactly. It's fairly easy. I think there's too much reliance on how many people do you know when you look at social media or you're talking to others.

They're like, oh yeah, so right now I'm on a keto intermittent fasting nutrition approach. And you're like, do you even know what you want? And how long have you been on it? Oh, a week.

How's that worked out for you? It's really hard, but I'm enjoying it. I have great energy levels. Realistically.

For the first week or two, just because the amount of dopamine you produce, you do something new and everybody tells you. Intimidant fasting was the last thing that came up and everybody was like, okay, basically breakfast cancelling is a new thing. It's the solution for all health goals through nutrition is breakfast cancelling, which is 16-8. Yeah, exactly.

Nothing else in that. And the next thing, the whole vegan thing, it's coming up and then the question is, what's the next thing after? Exactly. But it's got to work.

See, it's got to work for you. So if you're working, so if I have a shift worker, right, and breakfast doesn't work for them because they're on call, they're working in a hospital, they can't be like, you know, they can't be there at 8 a.m. eating food, fine. Intermittent fasting approach would work because they naturally and they have to do it anyway, right? If you travel to China a lot, yes, perhaps a vegetarian or vegan approach may do you better given the fact that you don't know what you're eating when it comes to meat that's safer to eat vegetables.

Again, that's my experience and my opinion. I've had clients travel to China and after the first trip, we needed to adjust their nutrition to basically, they would eat breakfast in the hotel, they would eat dinner in the hotel and for the rest of the day, we basically stayed on a liquid diet of amino acids, rice protein, greens powder and a little bit of protein bar because just, you know, eating real meals throughout the day was for them they tried it once and it was like no I did a hotel I'm not gonna eat anywhere else my partner goes to a hotel in the middle of nowhere in China und in der Breakfast Buffet sie versucht was die Breakfast Items sind und es war eine soopie Sache Und die Translation war, The Thing.

Er hat sich gefragt, was er in der? Er hat sich nicht. Er hat sich einfach zu den Ecken. und had a protein shake because you don't know what you're eating so yeah I totally do that but it's tough for the guys who live long term in China but again it's then again about importing the right produce and finding the right sources and suppliers and that's a lot of what I focus I have a little black book I recommend clients okay this website is great this butcher is great go to these places and und du bist sicher. Es ist einfache, aber du musst du es.

Progression oder perfection ist die große Sache. Die Regelung, die Best Diet, die Regelung oder die Regelung. Ich mag das. Vielleicht kann ich ein Buch über das.

Ja, ich habe es den EFFET-Diet. A lot von meinen Kunden und meinen Freunden und meinen Freunden sind mir sehr gut. Das ist Trisha's Diet. Because I have – I've followed rules in the past.

I've done probably everything except for being a fruitarian and being vegan. Actually, no, I did do vegan by accident for a month. I was doing the elimination diet where you could only eat vegetables and, you know, lightly poach it. Yeah, and I felt great for a week and then felt horrible after.

I couldn't lift anything, I couldn't move, I couldn't function. I mean, I even did the cabbage diet for a week, but it didn't work out for me. As for everybody else, right? So, yeah.

It's good for experience, right? So I've tried a whole bunch of things, actually. I went five months eating meat one time, but back then I was living in Spain, and I basically, back then I just did it for budget reasons. It's much easier to live off of granola for breakfast and pasta for dinner than, you know, by me.

Again, there you go. es muss sich für Educera Frankly WHAT Do Mission Impossible, jump off a cliff, whatever it is, right? And 10, where it's so easy that you think just by me asking you it's stupid, it's got to be an 8, 9, and 10. Otherwise, they're not going to do it. They're not going to be compliant.

And it's going to be a stretch. And as we know, whether it's relationships, habits, doing things, anything that's a stretch for too long, you're not going to do it. I don't give relationship advice, by the way. 100% agree if it's not easy if it's not oh that tastes good I can eat that often what I tell clients when we change breakfast especially do you imagine eating that two years from now smoked salmon is a classic one some people love it for breakfast some people are like fish for breakfast I'm like I'm not sure and I'll do it he's like hey Wolfgang said smoked salmon for breakfast is good so I'm gonna eat it you're going to do that for a couple weeks but then a few weeks down you're like no I'm not going to eat smoked salmon again I just have whatever piece of bread so I'm always like hey can you imagine eating that two years from now and if it's like I'm not sure I'm like let's move it out let's move something else in and if something that we move in does not work for you anymore just talk to me and we found different solutions because sustainability of change is to a large talk brainstorming involved

Psychologie und Visualisierung im Training

the height of the change there's brainstorming involved and that's really important I find that a lot of coaches they dictate there's no actual buy-in from the other party so if I'm not buying into a solution I'm not owning it if I'm not owning it I'm going to do it if you're not believing it works it's not going to work there's this one study done in Canada with maids that make hotel rooms you ever heard of that? no I really like to quote that one Because basically what they did, they took two groups of maids. The one group just did hotel rooms, clean, make beds as before. And the other one, multiple times they get told that there's new research that has shown that making hotel beds is exercise.

And they've been telling that to the maids over and over again. And I think it was a 10-week span. And they checked health markers and muscle mass, body fat, and so on. und der Gruppe, die haben wir in Hotel Beds sechs acht Stunden a day Da ist kein Ver in der activity yet they been told that what you doing is actual exercise It sport And they took it They increased muscle mass, they decreased body fat, and they improved health markers. Just from the approach of, okay, this is good for me.

Which always, the other way around, if like, okay, I'm eating that pizza, that pizza is going to make me fat. Yeah, yes, exactly. It's just from a psychological standpoint. The other way around, obviously, if you just, you know the pizza is bad for you, but you still eat pizza every night and be like, oh, pizza is not going to make me fat.

There's still a physiological factor next to the psychological factor. So I'm not telling anybody to eat shit food and convince yourself that it's good for you. But it's still the psychological aspect plays a huge role. There's actually research done on strength training that has shown that visualizing a workout instead of actually doing it gives you about 50 to 60% of the strength gain.

Wow, okay. So if you put on 10 kilos on your... That's a technique for fighters as well. I mean, I did a lot of visualization before I went in for a match.

And you have to. You visualize from the time you're getting your hands wrapped till, you know, you're going in and you're ending the fight. I mean, visualization is such a powerful tool. It's one of the coaching tools that I actually use to help with motivation, to kind of delve into a client sometimes to almost find out their why.

You know, why are you doing this? So you could, I mean, generally people say, oh, you know, I want to get healthier. I want to get stronger. I always ask these days, I got it off.

Actually, Doug, you'll meet him shortly. He does 10 reasons why you're here, which is fantastic because past five reasons, you're digging, you're really, really digging in. in the past I've gone okay well let's have a look at your historical timeline so one of the things that I've been focusing a lot on the last six years is functional medicine and from using that approach has helped me actually identify clients wise because we actually run all the way back to the beginning of time and I'm asking okay what happened here what happened here you know how did you feel during that but where do you want to be right what is your But why do you want to do that?

No, really, but why? And in that sort of initial stages you getting it out of them And in a way you also identifying clients that could work for you and those that could not that are not prepared to change. So then you know which ones you're, in given time constraints, you kind of know, okay, who can I really focus on and who could I refer on or I could pass on or who's the one that's going to be less compliant that I have to work a little bit more with if push comes to shove. So, no, it's a good approach to find out why.

I've never heard of that approach, but I really like it. Okay, all right. Okay, yeah. I really like it.

The 10 Things Why You're Here. Yeah. And then just after the first, you've got the classic one, probably like the first one, it's like, I'm going to lose three kilos. Yeah, but why?

Something like that. Like, okay, but technically you're, huh? Yeah. The most common goal that nobody talks about is just, you know, I want to feel better.

Right? I can't recall anybody telling me that at initial checkup. Usually it's like, I want to lose fat, gain muscle, or lose weight. That's the classic three.

And maybe someone a bit specific, if you have an athlete, like I need to get faster, I need to get stronger, I need to get more flexible, mobile, and so on. But being the classic one, I just want to feel better. If you're not aware of what you actually want, it's a lot harder to actually achieve it.

Funktionelle Medizin und Langlebigkeit

Speaking of functional medicine and you doing a lot of studying the last six years, you've learned from a lot of functional medicine doctors. Yeah. Same as I did. Which is the one where you say like this is the one that I resonated, that I enjoyed the most?

In terms of courses or in terms of like just… What they put out there. Topic, teaching, methodology. I think in terms of teaching style, Owen Lacey, Dr. Eric Sonorano, they have a way of putting things in such a way that it's very easy to understand, even though it's very complex.

In terms of topics, I've recently been doing a little bit more on inflammation, or rather inflammaging. So I think I'm just at that point in life where that's a consideration for me. Considering that you set the stage for aging in your 30s So what you do in your 30s will have a huge impact for females particularly in what happens in your 40s and beyond So again, it's really about going, okay, well, I want to live a life that's healthy. And up until what point?

Because a lot of the data and a lot of statistics look at, okay, what's longevity, right? So you're going, I think globally, we're looking at somewhere between 72, 76 years old. Hong Kong at the moment, interestingly enough, is between 82 to 86 years old. But I think we'll see that changing.

China is a little bit lower. I think it's 69 to about 74 years old. But, well, what is my disease-free longevity? And that's what people are not measuring.

So I actually don't know up until, you know, so if I, let's just say I live till the average age of a Hong Kong person, female, 86 years old. But what is my disease-free age? I would like to stretch that as much as possible. Life-quality age ratio.

I'm liking Dr. Sarah Gottfried's work. So I recently came from a lifestyle medicine conference in Taipei, heard her speak. A lot of what she was saying made sense.

Alzheimer's and dementia and Parkinson's is a rising issue here in Hong Kong, particularly Hong Kong and China and Asia. It's been called the third diabetes. And that's also very close to me. My grandmother's got Alzheimer's and Parkinson's.

So I've been looking a lot into blood sugar management, mit der Continuous Glucose Monitoring, das ist ein sehr starkes Tool. Es ist eine der meisten stärkeren. Ein diagnostics. OATS ist ein guter Test zu benutzen, das ich habe.

Und eigentlich, die andere Sache ist Fertility. Interestingly enough. Ich kann mich nicht mehr an der Name. Dr.

Penny Thomas, ich glaube. Ja, sie ist ein Americaner Doctor, really works a lot on thyroid and fertility. I might be getting the name wrong, but I'll probably get back to you on that one. But she's come in for a couple of like...

Frauengesundheit und Unfruchtbarkeitsraten

Hier in Hong Kong und ich habe ein bisschen von ihr her work outside of that. So, wirklich ein paar on women's health issues. Australia und Asia haben die höchst oder rising infertility rates. IVF ist ein massive business hier in Hong Kong, particularly in Asia.

IVF ist Artificial Fertilization? Yes. So, women are finding it harder and harder to naturally get pregnant Infertility rates in Australia, where I'm from, are rising through the roof. I think it's something like 40% infertility.

It's really high. And again, it's to do with diet and lifestyle. You've got women who are diagnosed with Hashimoto's thyroiditis, PCOS. They're all estrogenic profiles.

Breast cancer is still rising. so these are all a function of perhaps what we're doing in the modern world and it's something that I've been going okay you know what that's a topic that I'm starting to become more and more passionate about I've had a child I've had miscarriages in the past and it's interesting when you look as well at the psychology of getting pregnant und die mehr you think about wanting to get pregnant the harder it becomes I see this with my clients all the time and IVF in itself you're constantly thinking about it because you're on a cocktail of hormones first of all you're not feeling yourself and it's a stressful procedure here in Hong Kong it's 80,000 Hong Kong dollars so what would that be in euros 8,000 euros per Per insemination.

So per try, it's anywhere from 80,000 to 120,000 Hong Kong dollars to do IVF for one round. And legally, you must be married. So if you're single, you can't do it. You have to go to Thailand, somewhere else.

But it's expensive. And women are doing four rounds, five rounds, six rounds. So you can just imagine how much hormonal treatment they undergoing at ages 38 39 sometimes younger 40s Is there any data that gives it an idea of why these rates of infertility are that high in Asia and Australia? I'm not sure.

I need to recall from the last conference that I went to in terms of data, but I do think that we in the modern world are becoming more stressed overall where our agriculture is not where it is. It's very commercial. We're exposed to a lot more toxicity in our lives, whether it is through food or through chemicals. I have seen some studies to do with makeup and heavy metals and things like that affecting fertility.

Definitely anything that would affect menstrual cycle. So one of the things which I generally tell my female clients is that if you are not having a regular menstrual cycle, the chances are you're not ready for fat loss. because your hormonal cycle is all out. So I'm dealing with all these other issues. Fat loss is a luxury, right?

If my body has a hierarchy of needs, keeping you alive and working is going to be the highest priority, right? Losing fat may not necessarily be if you're walking around undernourished, stressed out your sex hormones are all over the place your estrogen is going down a really bad pathway sometimes I run a Dutch test on them you're just making bad estrogen you're not getting it out your detoxification is poor you're not going to lose fat period no pun intended yeah Ja, ja. Homo-o-balans ist definitiv ein key point in einem Moment, hier, especially wenn wir in infertility in Asia sprechen, mein erstes Wissen würde haben, es wäre toxicity.

Ja, toxicity ist nicht das vieles ein Problem in Australia, zu meinem Wissen Pesticide ist es ein biges Problem Ja glyphosate ich kann nicht das Wort pronounce Ich sage es fast ein paar Mal Just pesticides is a big one glass glyphosate I can never pronounce that word Say it fast three times Yeah This is a big one Australia a bit different than here in Asia, but I think Asia will catch up soon to Considering you probably Asia is now toxicity and industry wise where Europe has been like 50 60 years ago And hang on, also, actually, it was Japan and Korea that had the lowest sex rates on top of that.

So if you look at the big picture as a whole, and Hong Kong's actually pretty low on the list too. So people are busy making money, they're not having sex. So you're already not doing it, right? Also, I think people are choosing to have babies later in life, and then you're adding all that on top of it.

That could be it. I'm not sure, but when I looked at the stats, it was Korea, Japan, Hong Kong. People in China have a lot of sex. A lot of people too, right?

Yeah, that's true. Yeah, I think it was two to three times a week in China, and it was less than less than once a week in Hong Kong so yeah so the high stress scenario I've one client that has a fairly high stress job and he once pointed out that he doesn't need sex because life F's him everyday which is a very good point you know stress and libido are inversely proportionate if you live in a high stress scenario Tokyo would be a scenario like that Yeah, absolutely. Hong Kong, definitely a huge, overpopulated peninsula with a little bit of an island in front. You know, it's actually 70% national park.

For us, yeah. Right? Isn't that incredible? When you drive here from airport, the first bit is like, wow, it's nice and green here.

And then there's the first skyscraper. And then just for the next 20 minutes, it's into Hong Kong Island. It's just skyscraper, skyscraper, skyscraper. But that's the problem in Hong Kong. only 30% of Hong Kong is habitable.

Or that's what they're doing. And there's the conspiracy theory about our lack of rental regulations, etc. And that property prices are dictated only by a few monopoly families here And part of it the cause of the political unrest but I'm not going to get into politics. I have a, yeah, I have a rule.

No politics, no religion. You know, but it is only 30% of the actual Hong Kong you can live in. So it's no surprise that people are right on top of each other. There's big size skyscrapers everywhere.

There's a lot of commercial buildings and residential, you're struggling. I mean, you don't have houses here unless you're out at the peak or down the south side of your, or you're out near China in the new territories, right? It's very hard to come by a house. Most people live in an apartment and I believe the average size of the apartment ist 185 square foot which is not much bigger than the standard car park space 25 square meters roughly which is scary and those brand new apartments that are about 150 square foot they're going for 4 million Hong Kong 3 to 4 million Hong Kong dollars so very expensive car park space Ja, ich habe das letzte Mal hier.

Die real estate pricing ist ridiculously expensive. Es ist far past die majority of European cities. Die zwei Exceptionen sind London und Paris. Das sind aber nicht so high.

Alles ist viel höher. Das macht Sinn. Es gibt viele Leute, sehr limited space. Du buildest high, aber es ist still...

Ja, ich meine, ein paar Leute leben auf level 70 hier, für mich ist es insane. Ich kann es nicht so weit. Wenn ich hier verstanden habe, ich kann es nicht leben in einer der einen Ich habe zu sein, etwas zu sein, etwas zu dem Grund, mit ein bisschen mehr Green. So ich habe chosen zu leben ein bisschen away von things, aber ich habe ein besser, ich fühle, well, past die J ook been very first apartment hier damals einfach für drei Monate!

Ich denk das war schon dafür, weil ich dachte, sie nur noch nicht mehr bed Commissionen als im 한 A double. And it's an Asian double. So it's one and a half person bed. The sofa was, if I sat on it, I thought I would break it.

And I was a little bit lighter than that. So yeah, I didn't have a wardrobe. The wardrobe was in the bathroom. So I was like, okay, I'm not living in the thick of things.

I'll live a little bit further up the hill or away. und es ist leichter. Du bist noch ein premium für es, aber es ist ein premium das ich bin für. Living Spaces of Life quality. Und es ist de-stressing.

In ein high-stress scenario, ein high-stress environment, like a big city, like Hong Kong, for the balance und adding ein bisschen yin to the yang.

Die Illusion von hartem Training

Managing your stress better And there's a lot of yang I mean, there's a lot of focus on yang It's about work harder Play harder Keep doing more And I mean, maybe it's not even just Hong Kong But it's a lot of what we see on social media I'm on social media quite a fair bit By accident, really But I see a lot of that It's all dopamine It's all about getting a dopamine hit It's like, okay, I did this, yeah, win, right? I did more of that, I lifted this, you know? And people psychologically think, okay, if I work harder for longer, do things faster, I'm going to get a result. But actually, it's about balance.

It comes back to what you said about yin and yang, right? For every yang thing that you do, you've got to do something yin. Oder du kannst dich auf den Boden. Und das ist das ich, was ich hier sehen.

Ich denke, eine der größten Misskonzeptionen mit Training ist, dass Effort equals Result. Das ist nicht wahr. Ich habe ein German article, die ich an. Ich kenne es die Illusion der Hard Training.

Ich sehe das oft, mit Athleten. Es ist ja, ich bin sehr gut prepared. Ich bin sehr hart für dieses Fight. Wie hart du train ist nicht.

Wie hart du try ist nicht Es ist ein Problem von being able to make and execute decisions Especially in any sport if you run extra miles and if you run with a weight rest and then you go play soccer and the other guy has not trained in weeks but just a much better technical soccer player than you, you're not going to win. You don't have a chance in fighting. A classic brawler which is a physical headfirst, go in chin down and hit and if there's a guy across you that's a much more technical fighter he'll just let you come counter you and there's many many examples of that where people just like okay tough it out and you get caught and the same thing in training you know just because it hurts or just because you sweat or just you get tired does not equal getting progress or just in nutrition being like I'm so strict yeah I know but it doesn't equate to that result Und eine Arbeit, I need to� terminology manche alle jongeningen und ich will nur Lüben mit放心енерieren, kommen wir in meinen Sinn vor!

Wie viel 아침es h insec бат? Was ich so lang BRAINFciale era Charles? Wie lange gebet aufÄo alles so viele Kные? Ein электres Medien, der man abge presentations sind eigentlich mit drei 체 과는데분.

Do you wake up all the time? How are you feeling today in terms of energy? One to ten. One, you're zapped.

Ten, you're going to bounce off the walls and you look like my one-year-old. You know? Oh, yeah. If I can bottle that kind of energy and sell it.

Woo! And what did you eat today? That's all those factors are going to determine how well they're training or how well they're dealing with the day. sometimes I get someone coming in and they're like, I've slept three hours but you know, I'm going to hit it hard you're like, you're not going to hit it hard buddy in any case your mindset's in your way yeah we're not hitting anything hard today except for you going home and sleeping because if you feel like shit you're going to injure yourself I'm not in the business of injuring people that's not my style Aber ja, es definitisch muss beschäftätta, auf einzugier flexible rechtfertigen zu werden aber wieder Not so much doing more to get the result but doing things smarter Yeah 100 agree

Die Debatte um das Kaloriendefizit

Efficiency is king Not harder but smarter When it comes to nutrition and when it comes to training. But for most people, it's a huge mindset issue. It's just like effort equals results. It's ingrained.

And statistically, it's just not correct. It's like that calorie is king argument. was the calories king argument oh you know yeah energy balances yeah you know my view on the calorie deficit it's like but anything if you put it out there just make it simple make it catchy and ideally make it in a way that it polarizes and people will talk about it marketing so everybody that doesn't know my view on calorie deficit it's not like it doesn't count Calories matter But number one, a calorie is not a calorie Number two, a calorie is not the only thing that counts So just being like Go for a calorie deficit and you're going to lose weight It was that easy We both would not have a job Exactly But I've seen it debated It's a good debate But again It comes back down to It's marketable The basics like what we've just discussed.

They're not really marketable. Eat well. Listen to your body. Move a little.

Manage your stress a little bit. Go out and take a walk. Step away from the things that shouldn't matter. Chuck it in the fuck it bucket.

It's not going to sell. Maybe the last one might. But again, just because of the catchy name. There you go.

Es ist alles über die Marketing. Ja, ja, maybe I'll write a book on that one. I think just because of the name, it fit perfectly to be one of these books at airports that you walk by, you see it and you're like, I don't even look at what's about it, just like the title, I'm going to get it.

Trishs Reality-TV-Erfahrung (G1 Fight Club)

I've not tried being an author yet, so I might as well. I've done everything from management consulting to cage fighting zu einer Stuntwoman und einer anderen Hongkong Ich w gerne versuchen Du warst auf eine Realti Du wirst nie finden Ich will nicht Ich wei nicht Was ist es die Real Housewives of Hong Kong Ich wünsche. Es ist eigentlich called G1 Fight Club. Und es war, so es war, wenn MMA war legalisiert in Hong Kong.

Und sie hat, ich glaube, acht little Hong Kong girls that waren sort of half-famous. undzh deuxer Anfang. Er hat sie alles in eine cage und sie hatten, wo sie in einen Krieg sind. Und so, ich war mit der Kunde denim Rowan aus dem und diese Schritte geht. The George ragteeraczego를 der quilde Trainer soundt Rahmen Deutschland wird in der Mitte der Nacht.

Aber die gu가지 Att Denmark It was the Hong Kong version of The Ultimate Fighter with really hot little Asian girls. And you basically, it was all over Hong Kong. They had advertisements on buses, on trams. It was pretty much one of the most watched TV shows in Hong Kong in 2016, 2017.

No second season? They did a second season. und ich habe eine mini-3rd-Season als auch, mit einem Follow-On. Aber es war ein sehr schönes Spiel. Ich habe nie wirklich das vorher gehabt, aber es war wirklich cool zu sehen.

Girls, wenn ich sie, ich habe diese Clipboards, und sie gab ihr die Stage Name, their height, weight and all of that and experience and there was only one girl that was an athlete and could actually do push-ups the rest just started off with zero and by the end of it we had you know we had a great up kick shot so this chick got like up kicked it was awesome the other girls hated her for the rest of the season because it was illegal. So the fighting was mixed martial arts? Yeah the fighting was mixed martial arts Small gloves? Small gloves, isn't that amazing?

Okay. Yeah, they had shin guards at one stage and they had the training gloves, but there were some good

Die Kampfsportszene in Asien

Was elbows and knees allowed? No elbows, knees were allowed. Upkicks were technically not allowed, but then it became one of the opening reel shots, you know, because this girl kicked up and you could see this other chick's head snap back. It was fantastic.

Producers were just, they were freaking out because at the start also, what was amazing was they were like, oh, is there a way for them to fight, but they don't get injured. And I looked at the guy and I went like, what do you want? Do you want them to actually fight or do you want me to coordinate a fight? And even if it's coordinated like wrestling, there's still quite a bit of injury.

Yeah, exactly. But they ended up actually fighting each other. And I think when the second season came along, they had a few girls with experience and that made it even more fun. The ones with the experience just ran through the other ones Yeah, it was good That's a good one, I had no clue Yeah, yeah, yeah It was 2016, 2017 They even had Jake Shields On one of the episodes For all the listeners who don't know Jake Shields used to compete in the UFC And actually competed for Welterweight Championship Yeah, he was hot until I found out he was vegan Interestingly the Jake Shields group they're often promoted as vegan but if you actually listen to what they do they eat eggs, they eat fish so they eat a dominant plant based diet but they eat fish one of his more known training partners these days is Nate Diaz but those guys actually what they say themselves is they have some fish so it's not just straight up vegan but a plant-dominated diet.

Yeah, so he was on one of the episodes. I was in makeup and I was like, oh my God, is that who I think it is? Like right next to me. And I'm going, oh, what do I say to him?

And it was funny, the girl doing my makeup, she was like, why are you hyperventilating? She asked me in Cantonese, she's like, why are you so excited? und ich Kameraowehh woandersabte reflected das ein frisstster K Und sie dachte sich so sie Ich war Wenn Sie kind of denken und ich habe die Namen die Namen der der Singen in Hong Kong. Und sie war, Oh mein Gott! Und all of a sudden, sie war, Can I have your autograph?

Und ich war, Oh! Und ich war, Excuse me! So, es war ein guter Show. Actually, some of the girls sind noch in Jiu-Jitsu. yeah, some of them still doing Muay Thai that's interesting here in Hong Kong when I came here two years ago the grappling and fighting scene is fairly big or recreational grappling especially the gym I taught at last time, they had actually a wrestling class not wrestling like showers yeah, warrior a lot of jiu-jitsu and there was this other this other MMA gym which was like the biggest gym ever.

Oh, they shut down. Yeah, yeah, they did. It was too big. I don't remember the exact size in square meters, but it was a ridiculous size with everything boxing.

The rumor was that they were paying a million in rent every month. In Hong Kong dollars. Yeah, that's probably why. That's actually the same thing I heard, that the rent was six digits in Euro.

So it was just like... Yeah, it wasn't going to work. But no, it's Es hat eine große Szene. Wenn ich in 2009 habe, da waren vielleicht zwei gyms, drei, das haben Mixed Martial Arts.

Historisch in Hong Kong, da ist ein paar Muay Thai. Most der Fighters haben Muay Thai background. Taekwondo. Taekwondo ist etwas, das sie von Kindern, die Schule, etc.

Sie haben diese Jiu-Jitsu. Jiu-Jitsu kam später. and ever since then there's been an influx of black belts coming in to teach and open up schools boxing's been pretty steady wrestling's still very new there's maybe one other place that does wrestling and there's one school that actually has a wrestling program yeah an international school that has a wrestling program So that's interesting and hopefully that will grow over time. But yeah the roots are really in Muay Thai here There a lot of Muay Thai competitors a lot of Muay Thai fighters The scene is quite big das ist wo es all kind of started MMA ist noch relativ neu Da gibt es eigentlich mehr MMA in China als in Hong Kong.

Ja, die Chinese haben jetzt Performance Center. Die UFC opened up ein huge place in Shanghai, wenn ich mich richtig erinnere. Ja, es ist ein sehr. A lot of them coming out.

Es ist ein huge Talent Pool. Wenn du auf all Athletics, wenn du auf weightliftingst, if you look at gymnastics, if you look at even sprinting. There's no Chinese sprinter that's like nine point fast on 100 meters, yet the Chinese medal at World Championships in the relay. So they got a bunch of guys that can run 10 point something.

They actually beat the German 100 meter team. There's a fantastic Hong Kong female fighter that got accepted into the Performance Institute in Shanghai. So she's doing really well, carrying the flag. so that's good to see that it's growing in Asia as well especially these performance centers, they're for different sports there's some for soccer, just for the development of the youth athlete not just to be more focused on it but also to have better coaching and have a better training environment we especially see that in Germany with soccer many of the young guys come from their teams where they're basically the stars, they run through everybody and then they get into these developmental schools and developmental teams und all of a sudden es ist ein Team von Guys, die sich durch die Leute und ihre Teams zu run durch.

Und all of a sudden, die Level von competitiveness ist viel, viel greater und das basically elevates die ganze Game.

Bildungsdruck und Stress bei Jugendlichen

Ja, und es ist great to see dass sie das sie mit Geld und Sponsorship in Sport hier weil es ist von der Grunde auf, es ist ein Society das Fokus only on education, only on study. So for those of you who don't know, Hong Kong and China, actually even Singapore, have the hardest curriculums to get into. So schools will have massive waiting lists. You put your child on a waiting list when you're pregnant.

That's how competitive it is. And it's expensive because you need to pay upfront debentures. There's multiple interviews. So, you know, right now I my my child's 15 months old.

I been told that she too late to apply to certain schools for pre and even for so for nursery There was no need for an interview That what I got told very nicely But for pre so three years old she would need to attend an interview This is highly competitive. Preparing early for job interviews later, huh? Yeah, I mean, I'm going to ask my, I'm going to make sure my three-year-old knows how to answer the question of, you know, so where do you see yourself in 10 years' time? Aber es ist sehr, sehr competitive und sie sind komplett auf die Fokus auf obtaining certifizieren, die ist eigentlich warum Certificates für Attendance ist sehr wichtig.

Hier ist viel emphasis auf das, aber es ist mostly in der Musik und Arts und Extracurricular the stuff that's not to do with sport. And then obviously there's the studies. So you have to be a straight A student, you know, that does all these things, including volunteer work. And yeah, it's highly competitive here.

So you can just imagine and you extrapolate that to young adults. You can just see where the stress comes from. Yeah, I'm a big fan of competitive environments because the easiest way to become a good competitor is to compete. Yet definitely if the competitive aspect becomes a stress factor too early.

Oh, yeah. Yeah, we have the highest suicide rate for under 15s. I think globally, there is, I think, the statistic, und ich glaube, ich glaube, 80% von unter 15-Jährigen haben depression oder depressive symptoms. Nutrition might play a role.

Got microbiome might play a role. Interviews at 3-Jährigen. Overcompetitive environment in the sense of interviewing at 3-Jährigen. It's a long topic and I don't have any kids so I'm not there yet. but i know some like they play soccer and they don't keep score which i think it's come on like everybody that plays keeps score like you count goals it's like you know it's important to win

Lernen, wie man verliert

Even as a three-year-old. Yeah, absolutely. But at the same time, I think, no, competitiveness in the sense of understanding, okay, it's okay to lose. And it's not okay to lose, but it's okay to lose.

Learn from why you have lost and then get better and then win. Yeah. That makes it a much more a bit, I think, you know, winning is fairly easy. Even if you go back to athletes, winning is not that hard.

But losing is very hard. And most, especially in very good athletes or the ones that get sorted out early, they don't learn how to lose. You need to learn how to lose because everybody loses. Even if you're whatever undefeated, you've been beaten up in training.

Yeah. 100%. It's just been early. But the aspect of learning how to lose, it's more important as far as growing and getting better than always just winning. It's like the guy that plays soccer in his team and doesn't want to leave the team because he knows in that team he's going to score an average of five goals per game and he doesn't want to move up in another league because he knows he's not going to score that many goals.

But it's a cultural thing not to lose faith as well. So there's that whole thing. There's a lot of fear of failing. You don't speak up unless you're 100% correct.

Es ist sehr Es ist sehr Chines zu tun So A lot of times when I do workshops or seminars even with coaches when you probably experienced this as well when you say does anyone have a question it is dead silence but then if you say to Und wenn man und auch du hast auf das wenn man etwas sagt Wenn man jemanden hat eine Frage Es ist nach silence Aber dann wenn man sie so sagen dass ich mit einem停ang!ousi für einen 15 Minuten kommst. Oder sie sagen so, bitte in der gleiche day. Als ich Including donations anderwerfe 他께или. Dass ich nur das möchte.

Ich werde dieses Mal sagen, wenn alles eine Frage geben, bitte aufbe ment�니다, meinst du arme dir какую- investing diese Frage halten zu protein, weil auch jemanden will nicht die Antwort nicht canceril nuance. And usually most questions, at least 90% of the people in the room don't know. There's no such thing as a stupid question. I'd rather answer one question too much or one question for a second time than not answering one question.

Yeah. Yeah, yeah. It's something here that I do hope that it changes, you know, to be able to speak up and say, you know what, I don't know, but it's okay. But that's, again, the mindset point.

Some people don't fear asking questions. You know, when I, 10 years ago, did a lot of traveling for seminars, I myself asked as many questions as the whole rest of the group together. But, you know, asking questions, you learn. Yeah, exactly.

So it's not a bad thing. There were still some people that would be like, okay, rather than just sit from the outside and just listen, whereas some, if you have a question, ask it, and you learn from it. Yeah, absolutely. Ask good questions, you get good answers.

As specific questions, you get specific answers. There's another thing with many, I had this question, but it didn't get answered because you didn't ask it, right? Yeah. You need to if you want to learn ask questions It one of the easiest ways right Oh absolutely Ask questions and if you want to get more precise answers you need to question Wenn du siehst dann kannst du siehst Das ist eine der einfachen Worte Oh absolut Wenn du siehst dann kannst du siehst Und wenn du siehst dann kannst du siehst Du musst du siehst Du musst du siehst Du musst du siehst.

Sehr gut. Ja. Aber ich denke, dass viele Leute, wenn sie fragen, wenn sie fragen, sind sie für die Holy Grail. Und dann sind sie froh.

Aber ich denke, das ist eine andere Sache. Du bist einig. Du bist einig. und everybody has believed that there's such a thing as a Santa Claus or Mr. Bunny.

We've all been there. And then you're like, okay, it's not. The same thing is everybody who's been into training and nutrition for a while realizes there's not the one diet. There's not the one training program.

Maybe that's your next book. There is no Holy Grail. There's no Holy Grail. It's not catchy enough.

But yeah. And it's probably not. It probably won't sell. Because it's not entertaining enough than making the the effort diet unfortunately maybe just call it the holy grail and talk about how there isn't a holy grail actually my third german book it's called the perfect squat and the first page of the book I explained that there's no such thing as a perfect squat so that could be there you go there is a holy grail guys that could be but not really that could be it

Abschlussworte und die Atmosphäre in Hong Kong

cool Trish I think Ich denke, ein paar Leute sind uns für uns auf dinner. Oh, ja. Ich denke, wir sind ein bisschen late. Das ist okay.

Sie sind ein Leben. Was man etwas anderes? Nein, nein, das ist es. Ich denke, es hat sich ein sehr guter.

Es hat sich ein guter Conversation. Diet rules und Mindset Ja fantastisch Das ist great Danke f kommen Danke so much f having me Das ist die erste ever English one und es ist eigentlich der erste ever Podcast mit einem mobile setup that not recorded in my little Podcast Studio at the YPSI. Fantastic. Looking forward.

It's my first night in Hong Kong. We have three more days. Yep. Thank you for having me over.

There's some Reservatrol waiting for you. I'm looking forward to that and thanks to everybody for listening and everybody for watching. Für diejenigen, wir sind auf der 41st fliehe, über die Hongkong Harbour, die ist ein ziemlich gut. Ich habe nicht mehr gesehen, weil es so sehr gut ist, weil es so dark ist.

Es ist eine der besten Hotels hier. So, gut gemacht auf Ihre Wahl. Es hat fantastisch Rates an der Moment. So, es ist eine gute Zeit zu kommen über für Bargain Hotel.

Und eigentlich, ich denke Bargain Flights. Ja, es ist ein bisschen zu kommen. I did a little searching. Last time I stayed on the other side in Kowloon.

That was a bit of getting through a tunnel that took a bit of time. So this time I was like, hey, I'll go I'll stay on Hong Kong Island this time. Yeah, and you're stepping right into one of the moments of history of Hong Kong. Yeah, it's been rough times here.

But we'll get around it. Oh, it'll be okay. They'll realize that hopefully same time Next year it will be all over. Cool.

Tschüss. All right. Thank you very much. Thanks so much, Wolf.

Kernpunkte