Speaker 1: 0:00

What if I were to tell you there's five, just five simple, evidence-based facts by robust science and all the rest of it, that could help you live up to 14 years longer, at whatever age you get to. Adding that on to the end, at no cost, no financial cost. Wouldn't that be great?

Speaker 2: 0:24

This podcast, beyond Bath, beyond bathroom blues, is our way to document the lessons we've learned on growing our business men's IBS mastery towards helping one million men. Our hope is you use the lessons and wisdom for your own journey and maybe someday soon partner with us to achieve IBS mastery and dominate in your personal and professional life. We hope you share and enjoy.

Speaker 1: 0:51

The same five things which I'm going to share today are. You know, I've done loads of research and when I was watching, I watched for a little bit because I want to live to 101 or more. It's like a goal, as you will, like an overarching thing, is like when people say to you how old do you want to get? Do you want to live forever? No, I don don't want to live forever. How old would you want to be? 101 or more? Because then it breaks the trend in my family, because I think the average age of someone dying in my family in the past is probably being like mid to late 70s. Anyway, just as a side, a side note, I think not only do I want to get to 101 or more, I want to get there in good health, as you know, strong and have a fit body, fit mind, and get there, you know, and enjoy life as well. And don't you, don't you? We all want that right. So five things. And what I did is I was watching quite a lot of videos, as you will, on YouTube and interviews with men, women, aged, you know, like mid-90s, 100-year-old, like what's their secret, what's their secret sauce and the things that they were sharing what I'm going to share today were popping up. All of these were popping up, bar one. So four of these five and I'll tell you when you come on to the fifth one, you'll know it wasn't that. So they were sharing these. These kept coming up, coming up, coming up, coming up, and then when you link it back to the evidence-based facts, then success leaves clues, doesn't it? Success leaves clues. So these things.

Speaker 1: 2:13

Now, if we don't do these things as well, should I say so? It's not a case of if you do it, what's the payoff? If I do these five things, I'll live 14 years longer. Well, what if I'm going to get to 100 anyway? I don't want to get to 114.

Speaker 1: 2:24

The point is, if you don't do these five things, even if you do not doing one or two of these things daily, weekly, monthly not only are you not going to live that extra 14 years yeah, so you're not going to get that extra 14 years at the top end, whatever the age that is, but you could actually live a hell of a lot shorter. What does that look like? I don, I don't know. Imagine getting to I don't know early 50s and you get diagnosed with the big C. Imagine getting told you've got heart disease, some heart problems, you have a heart attack and you've got to have surgery or something else happens that's quite severe to you, and then you've got to go and tell your kids or your grandchildren, your wife, wife, your husband, whatever that looks like. And I said, imagine that, and I just think not enough people that I know have got a big enough reason why, a big purpose to to do these things. Anyway, let's dive in.

Speaker 1: 3:18

So I want to share the media today. This is, this is stacking on the things, the videos and the podcasts that I've been sharing lately, before Christmas and this new year. I love this time of year because everyone's geared up. It's January 2025. We've got all these new goals, new Year's resolutions, and that's great, but what we don't want to happen is things to fall off at the end. So things start taping off, which we know to do. We know that the gyms are absolutely rampacked in January and you can't get on any equipment, and then gyms are absolutely ram-packed in january and you can't get on any equipment, and then by mid-february it's a little bit emptier. March it's like a ghost town, which is phenomenal for me because I get I get to train on the kit again and but it is a shame to see that these new people that are coming in the gym, these new faces, they're not there anymore.

Speaker 1: 4:00

It is a shame that they lack that motivation or that reason why to carry on. And if you, if like that, if you're watching this and you're like do you know, glenn, that's me, that is me and we've all done it. I've been there, I've set goals before and they've failed. And I've got to January, I've got to February or March and things that I said in January are like oh, I'm not bothered anymore. So we've all been there, it's. But if it's happening more often than not and if it's becoming an issue, then check out my other video after this. Watch this first, obviously, get your notebook and pen out and take some notes. So let's dive in.

Speaker 1: 4:30

So my other video, which I covered in a release lately, is I think I published it yesterday or the day before it goes on about goal setting. It's a simple, straightforward way. It's super easy. It's something I've used in my career to get to the highest rank that a soldier can get to. I use it again with my wife, you know, to grow, build and grow an online business to help them with ibs and various other bits and pieces, money and stuff. So have a, have a, have a check out of that. If you're struggling with goal setting, recommend it, and so let's dive in.

Speaker 1: 4:59

So I'm going to do them in reverse order. What I feel is I guess I say this like loosely, I would say it is the least important to the most important, and but actually they're all. They all probably are as important as each other, but the fifth one which I'm going to share with you is and you'll and I'll explain why is definitely more important than the other four. So let's dive in. So number five, the fifth one, so five evidence-based behaviors that could help you live 14 years longer. You up for that? Cool, I'm up for that. Who doesn't want to live longer? So number five is regular exercise.

Speaker 1: 5:31

We've all heard it before. It's like, oh yeah, I keep hearing it, I keep hearing it. Listen, if you're watching this, listening to this on the podcast channel Beyond Bathroom Blues, or watching it on YouTube channel Men's IBS Master, then cool, you might be like glenn, I'm exercising, I'm regular exercising, I'm training, I'm running, I'm doing weight training, whatever, cycling, and that's mega. So let's this bit. You can tick off, can't you tick? If not, then perhaps if you're not training, especially if you're not doing anything at all and you've got a sedentary lifestyle for whatever reason, then that could lead to trouble. It could be trouble ahead. So maybe now is the time, draw a line in the sand and say, right, let's take action.

Speaker 1: 6:09

So, regular exercise what does that look like? Well, looking at the studies, we we all know that it should be some form of cardiovascular exercise, heart health and some form of strength training. You don't have to go crazy. You don't need to be arnold schwarzenegger and go into the gym and pumping iron. You don't need to be Arnold Schwarzenegger and go into the gym and pumping iron. You don't need to be.

Speaker 1: 6:28

Somebody said to Arnold Schwarzenegger once when he was in his prime oh yeah, bodybuilding this, that the other like a naysayer. I'll never be like you. And he's like yeah, you're right, so you don't have to go crazy. But it's doing some form of just resistance. Training is good for longevity. Remember, this is about longevity. It's all about 14 years at the back end and it's getting there fit and healthy, having a bone, muscle and a good muscular physique, as in strong. You don't have to be like him, remember, wrong way. You have to like him. He's gonna fight against. Not only is it going to help you build your immune system, as long as you get enough rest and recovery, but it's going to help you minimize when you have injuries, falls when you're older. It's going to protect you as well. Enough said on that. So again, I'm just skimming over them today if you could do a deep dive on these yourself, just but there's other youtube channels. I'm sure that I've got personal trainers. I'm a personal trainer, but I'm not practicing that at the moment and haven't done for some time, so I'll leave that to the current and experienced pts, as opposed to the, I guess, the old, the old and bold pts.

Speaker 1: 7:29

So, regular exercise, what, what in times? What should we be doing? I think the minimum is about 150 minutes a week. So what's that? It's like two hours, two hours, 40 minutes. That's not difficult. If you break that down clearly all at once, you could some of these might do it all at once go out for a flipping half marathon or, you know, some crazy run or a long bike ride. But if we always want to break it down and just start simple, remember simplicity. And even if you started off with half an hour a week, it doesn't matter, does it? And you build upon it gradually. So if you've not done anything before, just go out for a walk. You know, get a dog. Dogs are gleaming. If you've got time to spend with them, go out walking a long walk. Get your heart rate up. Check it on a heart rate monitor. Get your heart rate up. I don't want to do a deep dive on that today, but that's the kind of just again overarching. So that's number five. Number four, so we're on four now.

Speaker 1: 8:17

Eat healthy. I know we hear it time and time again guys eat healthy, a mediterranean style diet, or a version of. There's so much study, so much studies that's robust that say it can increase our longevity as a man. Do you see what I mean? What is that? What is a mediterranean style diet we should be in. Clearly, if you're vegetarian or vegan, ignore the first bit, fish, obviously you'd have to substitute that. If you don't eat fish, but yeah, we should be in fish. Or, you know, not too much oily fish, obviously, but we should be in white meat, turkey chicken, definitely, but fish, olive oil, vegetables, fruit and whole grains.

Speaker 1: 8:55

There, you know, we've got to get their macros. We've got to get protein, carbohydrates and fats. All these idiots out there that think that is don't eat. Carbsbs is the enemy or fat is the enemy. What a load of rubbish. We need fat, we need healthy fats. There's a difference between healthy fats and bad fats. Again, I'm not here to do a deep dive on that today. So they're the overarching things. And we should be drinking plenty of fluids. You should be drinking plenty of fluids, always have water, maybe some cups of tea and coffee, but not too much caffeine. So all these things. Healthy diet Now, obviously, if you've got IBS, a lot of this food could be trouble.

Speaker 1: 9:34

It could have high FODMAPs, it could have other things in it that are causing symptoms, that are causing triggers. You might have a food allergy, you might have an intolerance to something. So, again, you just have to play around with it. And that's where you've been to the expert, you've had the expert help off somebody like when we work with our clients that can tailor that plan to you as an individual. So you're hitting all your macros so you can support your training, your work, your fitness, your life, et cetera. And still not have IBS, but we'll come on to IBS shortly, etc. And still not have IBS, but we'll come on to IBS shortly. So that's four eating healthy, nutritious food and drink.

Speaker 1: 10:12

Number three is minimise, or even better, guys stop drinking alcohol and smoking. Let's flip that around and start with smoking, because not many people do it nowadays. Thankfully, it's becoming less and less cultural, as you will I see, especially here in the United Kingdom I don't know about us and canada, I mean, I haven't been out there several times. I've not really paid too much notice to it. I know that in germany and france and some european countries it still uh, it happens. More, you know, with more people do it, should I say, than not, and but it's certainly here in the uk. Vaping has become, I guess, trending for a while, which, again, look at the data on that and the research that's coming out with vaping. If you do it, or if you know somebody, maybe you've got children that are growing up and they do it. It's pretty scary stuff that's coming out about vaping and we know that there's decades and eons and stockpiles and stockpiles of evidence that steers us away from smoking and how bad it is. So enough said on that.

Speaker 1: 11:05

The other one, then, is alcohol. Again, I'm not going to do a deep dive on this today or any of this I have done, and please, if you have got issues or if you're drinking, even if you haven't got issues with alcohol. Maybe you're not you know you're not an alcoholic, or you haven't got any kind of dependency on it or any drama with it and you're all good. You maybe just have a drink every now and again. But you've got IBS, then obviously I would advise considering to check out my other video on the channel alcohol and IBS and that'll be a game changer for you, I'm sure. And again, let me know in the comments uh, how that, uh, if it added value, etc.

Speaker 1: 11:46

So with alcohol, a quick story about it myself, going back in time, I used to drink shed loads and it's in the it's in the video. I just mentioned my story. I used to drink loads. I was in the army for 20 odd years climbing up ranks and the military the british army is it's a drinking culture. Well, it was. I don't know if it is now, but it certainly was back in the day. Everything just around drinking. And I made a decision quite a few years ago now to just to have a detox, not dry january or whatever else rubbish comes out. I just thought I'll stop drinking. I had a strong reason why and again that's shared that in the video and I stopped for ages and ages, like maybe nearly two years. Then I thought I think it was like the king's coronation in the UK or the queen's funeral, one of the two, and I had a drink, you know, and then slowly but surely slipped back into drinking again. Since that point in time I I've totally, totally, totally been there.

Speaker 1: 12:41

Now a few books that I read that helped me. I read Alan Carr's Easy Way to Control and Stop Alcohol. That was excellent. That's the first one that I read when I stopped for nearly two years and then. But it did. Really I don't know. And I wasn't an alcoholic, by the way, I wasn't some crazy blooming getting up in the morning and drinking rum and coke, but I didn't have a good relationship with alcohol. And also, again, without stealing the thunder from my other video, alcohol and IBS can be trouble. So again, check that out. But for me, going back for the second book and a recommendation, if you've heard of it, and again no affiliation is Annie Grace's book, the Naked Mind. I'll put some links in the description and you can fire away on Amazon or buy them second hand. They're even cheaper. And that one that was like the nail, as you will in the coffin.

Speaker 1: 13:28

That did it for me and I've not touched a drop of alcohol since and I can say with 1000% certainty I am a non-drinker, I will never drink again and the benefits for me from that and again as most of you know that have been following these channels I've been suffering with IBS. I say suffering with it from 2003,. But obviously I've got IBS mastery now and I control it. I still have my odd days where I'll go crazy with food or have a takeaway or something and get symptoms, but it's on my terms. But the whole thing with alcohol I didn't really have a well knowingly any issues with alcohol, with my triggers, but I know some people do and some certain drinks can cause trouble for symptoms. So just just bear that in mind, just to kind of summarize it as you will on that video, but again, feel free to check that out, it does more of a deep dive.

Speaker 1: 14:16

So that's number three. Number two is sleep. I can't put enough emphasis on that. I wish I knew this when I was younger, because we've all been there in his 20s, early 20s, going out, drinking alcohol, going crazy, meeting girls, women, you know all this jazz, partying. And sleep is like I know. It becomes more of a hindrance than an asset. It's like more of a do. You know what I mean? It's like no one really bothers, are they? It's like sleep less, sleep less, and it's crazy. So many idiots out there I've seen YouTube videos on here on people, influencers, multimillionaires, literally promoting the fact and bragging that they only get like three, four hours sleep. If that works for you, then hey, you know, we've all got different physiological buildups and stuff like that. But I would not advise that amount of sleep to anybody. That's crazy, and mine used to be.

Speaker 1: 15:11

I used to be okay with around six, six and a half six hours, six and a half hours of sleep when I was younger six, six and a half six hours, six and a half hours of sleep when I was younger and I could work all day focused, et cetera, when I was in the army. But now, as I'm getting older, I sleep almost religiously eight hours. I try and get eight hours because it's the duration as well. So it's the quality of sleep and also the duration of sleep, and obviously the recommendation is seven to eight hours. But it is the kicker as well.

Speaker 1: 15:39

If you, if you're training people don't know this if you're training and I didn't know this and I was thinking, you know when I I do quite a lot of bodybuilding, going out running and I was picking up little injuries and stuff. And and I read a book. Uh, recently, jeff nippard again shout out no affiliation. Uh, an amazing guy, uh, young lad I think he's a personal trainer, he's got degrees and stuff in this, that the other and and his book which has just come out called the muscle ladder, and he mentioned in there about nine hours sleep.

Speaker 1: 16:07

If you need like more recovery, like because you're into, you're into your training all the time, you know, maybe three, five times heavy sessions and all that a week, you could need nine hours sleep. And I was like that was a big, like aha moment for me, as you will, like an epiphany, because the amount of times where I've had seven to eight hours sleep and I've woke up and I felt knackered and I'm like how am I feeling so knackered? I'm normally all right on, you know, six and a half, seven hours sleep and I've had more than seven hours and there we go and I was training heavy and that's probably the reason why, whereas now, if I've got a few big sessions in, I'll stay in bed or I'll go to bed earlier, because I always get up at the same time and try and get that extra hour in and it does feel good, try it out, try it out, but sleep seven. I say seven to eight hours is the sweet spot. Also, just to add to that, we've mentioned training before up above about the um exercising regularly, etc.

Speaker 1: 17:01

Now I know this can be tricky if you're busy. Maybe you've got a business, you're working uh long hours and you're trying to get that exercising. And some of you and I've and I've been there myself where training late can become a nightmare. I've been flat out trying to start this. You know the business that we've got, etc. And I thought, well, I'll try, I'll try training late at night because kids are in bed. You know business is finished, I could chill out. You know, rather watch TV, because I'm not into it, like I binge, watch self-development videos on YouTube all day long but and the odd film, but I don't like watching Netflix and all that rubbish and I like things that have value, so I'm like, even though that does have value for some people, so I'm not slating it just for me personally.

Speaker 1: 17:43

So I used to train late, probably go to the gym about eight, train till about half nine, quarter to ten, and I'd come back and I'd be like why? And I didn't have a pre-workout so I wasn't like I've been caffeine beforehand, I've done that before and that's crazy. You don't get to sleep till two in the morning. Uh, so caffeine, late caffeine, is it just a touch on caffeine. Everybody's different, it affects everyone differently. For me, I don't have any caffeine after like early afternoon, probably 2 pm, 3 pm at the latest, and then I just leave it until I go to bed and that's helped me out passively as well for sleep. So you could try just just turn it in, maybe pull it back with your caffeine intake, tan it in the morning, get it all in the morning when you need it and then, as the day goes on, just leave it out, decast the way forward. Or, better still, so with training late, try and avoid it if it, because it can affect your sleep. It can affect getting to sleep massively. I I said before the nine hours for me for training heavily for sleep durations, being a game changer and not training too late, as well as life, life changing. So I I like to train personally early in the morning, or even even if I've got to get it in throughout the day, lunch time at the latest done, and then it feels better, happy with that. So the last but least, so we've had obviously regular exercise.

Speaker 1: 18:57

It was number Number four, was eating healthy, nutritious food. Three minimise or stop alcohol, drinking and smoking, and we've talked about sleep. The last one, number five I'm going to put it as number one, the most important one, is mastering your ibs. Now I know people some of you's watching this. If you're a professional guy, you're busy, ambitious, and you've got the ibs and it's getting in the way and you've tried tons and tons of stuff and you're thinking, oh yeah, master your ibs.

Speaker 1: 19:27

Whatever you're talking at, you're talking rubbish. Bear with me and have an open mind because, listen, I can tell you firsthand and I don't tell anybody anything unless it's basically what I believe is the complete truth. I'm not some like charlatan that's going to say, oh, you can cure this and you can cure that, because there is no cure, there is no magic pill. But when we say mastering, we know the definition of mastering something is control. So I master alcohol because I control it.

Speaker 1: 19:56

I don't drink it, I've got. So you could say I've got alcohol mastery, I've got smoking mastery. I've not got because we're all blooming, got us faults. I've not got food mastery, even though I do eat really, really healthy and drink shed loads of good fluids and don't drink alcohol, I eat processed foods, which I know, I know, you know I minimize it, though. That's the thing. So, upf, I keep it down to a minimum. But hey, we all have bars of chocolate and packets of crisps and biscuits from time to time. The thing, the key thing is is not eating it all the time, because then we pile on the weight and it's not good for our health. It can cause blooming, inflammation and all the other jazz that's out there.

Speaker 1: 20:32

So, for for mastering your ibs, this will be a game changer. And if you've tried everything in the past and it hasn't worked, I'm sorry it hasn't worked, but at least you've found ways of not to do it. And again, there's loads of videos on here, if you want to check them out, about my ibs journey and how clients that we've helped have done what I'm talking about now. Now, the reason why I'm going to put that on a pedestal is something I mentioned in the book that I wrote, so I'll just read it from that, from IBS Inversion. There's a bit in there, if you can see.

Speaker 1: 21:06

Yeah, so do what everyone else is doing. Be average. So the average person, the average man, because this is helping men, okay, I think it's really it's tragedy. 13 to 20 percent of just just canadians. So we're just basing it off. Canadians approximately five to seven and a half million have ibs, but only 40 percent of those so two to three million seek medical help. So how crazy is that? So, basically, the majority of men with ibs that have it, which is loads one in three that have got IBS don't even go and get checked. They don't even go and get screened, they don't get them health checks done, a diagnosis, and their life's just falling apart at the seams because of all the symptoms and the consequences of what IBS can do.

Speaker 1: 21:48

All right. So it's important if you're watching this and that's you please, please, please. I'm not telling you to do Just consider now putting that stake in the ground and having the most important thing that you do in 2025 is going to get a diagnosis and find out what it is that's going on, because it could be something else Could be bowel cancer, could be IBD, so inflammatory bowel disease. There's loads of them. It could be various other stuff and then obviously it could be IBS that could be affecting you. So diagnosis is key. But also, why is mastering your IBS so important? It's just, you know, a few gut symptoms, isn't it really right?

Speaker 1: 22:25

Ibs, the consequences of IBS nobody sits down. When was the last time you sat down with your pen, all right, with a journal, and wrote down in, in sort of peace and quiet, of how it's affecting you? What are the consequences for you personally, because everybody's different? Now I could say, like overarching, the consequences for ibs of not sorting it out. Ibs affects sleep. So there, we've mentioned about sleep already. Do you see? See what I mean? So if we've got IBS symptoms getting in the way of our sleep and ruining our sleep duration or quality of sleep, rather so maybe we're in bed long enough, but the quality of that sleep is disturbed because of IBS, because of our gut and how we feel, our mood and depression and all the other jazz that IBS can cause depression and all the other jazz that IBS can cause, maybe then we need to focus on IBS this year as the priority, because that'll help sleep, which we know is key for longevity. It's going to help us live longer. Also, ibs is, you know, obviously with the more sleep we get, the better quality sleep that you have with your IBS dialed in.

Speaker 1: 23:30

That's going to boost your immune system. What does having a good immune system do you not stupid? You know what having a good immune system does versus what having a poor or weakened immune system does. You're opening yourselves wide open. You know, leaving yourselves wide open to loads and loads of illnesses and diseases. And yuckiness is coming late, even if not now, later down the and this isn't a scare tactic. This is not a scare tactic. This is hopefully, if you're watching this, an eye-opener to think shit, I need to get some flipping help here. I need to get sorted out, because this, if it's left as it is, it's going to wreak havoc on my life. If it isn't already, it's just going to get worse and worse, because it will.

Speaker 1: 24:14

For a lot of people, it compounds over time, like more stuff, like putting weight on and all the other bits and pieces. It compounds over time. What does that mean? Compounding? It means it gets exponentially bigger as time goes on and further down the road it gets huge. And listen, prevention is always better than the cure. Hands down always better than the cure Prevention. Try using preventative measures getting the health screening. If you're a bloke, going out and getting the checks, getting the diagnoses and working with somebody that's not a charlatan, that's not going to you know, quote, unquote. Pull your pants down and give you the right solution at the right time to get you out of the mess as quickly as physically possible and as safe as possible so you can move on with your life.

Speaker 1: 24:55

Other stuff that um ibs is going to impact, obviously if you're tired all the time, because if you're ibs and you're in low mood, then studies show, as maybe you know or you don't, you're going to make poor or incorrect food choices. So you'll be more leaning towards pre-made food. I know some of them are good now, but pre-made meals a lot of them are unhealthy, high in salt, high in saturated fat, a lot of ultra processed foods, maybe leaning towards takeouts, maybe grabbing a starbucks on the way home and you're tired so you're grabbing maybe a muffin or this. That the other and again, one off is not too bad, maybe once a week not too bad, but regularly is going to have a massive impact on your life and your health, moving as you kick the can down the road. So ibs, as you can see now and I'm just I'm literally just skimming the surface with this, guys, I am not doing this a deep dive, I'm just skimming the surface.

Speaker 1: 25:50

It's like an iceberg. We're just on the iceberg now where it's floating on the water at sea, in the Atlantic, but what isn't is it's the underneath the iceberg. That's huge and ice. The iceberg is IBS. That's what people can see the bloating, the sitting on the toilet, the diarrhea, the constipation, the low fatigue, the, the being knackered all the time and being in low mood. That's the iceberg. But then everything else underneath is the consequences, is what people are not realistic about, and that's just a handful of them.

Speaker 1: 26:20

You know we look at exercising People that have got IBS, diarrhea or even constipated. If you're constipated, do you feel like exercising Difficult, even though exercise gets the gut moving and helps you go to the toilet. So it's like a catch-22. If you've got diarrhea and you've got loose stools, are you likely to go into the gym and start throwing weights around? If you've got like I don't know, a bloating wind and it stinks and it's embarrassing, then what happens then if you're not training? Well, if we're not training, we're not doing the car, getting the cardio and the strength training in what I've mentioned? Again, one off, maybe for a few weeks here and there's no dramas. But as the years go by, what then? We're leaving ourselves wide open to cardiovascular diseases, all this other jazz, heart, you know, heart diseases, cancers x, y, type 2 diabetes there's flipping shed loads out there.

Speaker 1: 27:16

Do your research. So, if you're watching this, um, hopefully it's a, a wake-up call for maybe one or two. Maybe it's the motivation that you need in january 2025 to kick this year off and solidify those new year's resolutions, the goals. And again, if you're not earning goals or you're struggling with goal setting, watch the video that I released recently. There's two, actually. I did one in december, one in january just to massively help you out, which I feel is the simplest and best way to do goals that can bring about success. It's something I've used over my army career as an entrepreneur and it's something I'm sharing with you. So you can get stuck into that. Ignore all these smart goals and hard goals and this, that the other. They can get confusing. Just keep it simple. So dive into that one and if you've not had a diagnosis, go and get a diagnosis. To summarize we've gotten there.

Speaker 1: 28:10

To summarize don't be like everyone else. Do not be like everyone else. Don't do whatever. What is everyone else Average? You don't want to be average Average, joe, and you know average people will get average results. And if you're if you like, anything like me, or you know most people are watching these channels you don't want average results. You want to be the best in life. You want to kick ass in life. Who doesn't want to do that? You want to live a long time and have a good time while we're here as well, so we can be here for our children, for our relationships, for ourselves, for a business, and create that legacy, that lifestyle that we want to have and that impact whatever that looks like it doesn't.

Speaker 1: 28:50

It's not all about money. It's not all about being successful or go and be a millionaire and this, that, either, and driving lamborghinis and all that jazz that you see and all that other rubbish that you see on instagram. That success is in the eye of the beholder. It's what you you deem to be successful, but I can guarantee hands down that 99.99% of people watching this, if you're struggling with ibs or any of those issues there, I can guarantee that most of you do not think that being successful is sat on the toilet with IBS symptoms, not being able to go and see your kids at parents' evening or farting and maybe following through having accidents while you're out running, because all this obviously happens with IBS, getting rubbish, sleep all the time, being in low mood and depressed or stressed out and anxious and all this other mental health problems and physical health problems is not the way forward of being successful and being a successful man. Okay, we're here for one time, depending on what you believe in. I mean, if you some, I think, some religions or some beliefs think that we're going to come back and be recarnated, cool if that's what you believe in. Uh, personally, I think that we're here in the physical form once. So we get one shot we don't get. It's not a rehearsal, or you know, we get to do this as a practice and then come back and get it right next time. So, hopefully, just to summarize then. So five evidence-based, uh based behaviors is what went through today that could help you I would suggest can, will, will help you live 14 years, based off the amount of 95 to 100 year olds that are on YouTube that are saying that are rattling knees off, and then the science and evidence that backs it all up as well. So again five, just to cover them in the order that we went through them. Regular exercise we talked about cardio and strength, eating healthy, nutritious food and staying hydrated. Mediterranean diet have a look into that for men. There's a lot of studies that point towards that. Minimizing that red meat If you're on a carnivore diet, red meat eaten excessively over a period of time is not great. Again, do your research. Don't look at the research that the carnivore diets are saying to you oh, we've done our research. Of course they have. It's biased, because they're the ones selling you that diet. Um, so it's going and getting the right evidence from the right people, the right sources and so we did that.

Speaker 1: 31:05

Then we did minimize or stop alcohol and smoking. I explained again. We've got youtube videos for that and a couple of book recommendations there Alan Carr's easy way to stop and control alcohol and Annie Grace's the naked mind again, no affiliation to those whatsoever. Then we spoke about sleep seven to eight hours a night, nine if you're training hard, play around with it, but get that minimum in and the maximum and see what's right for you. And obviously the last one is master your ibs, because ibs control or ibs master sorts everything else out. It literally does it. That in itself is the game changer that will enable you to sort everything else. It's like the key to the kingdom. Okay, happy with that.

Speaker 1: 31:48

If you liked this video and it added value, please let me know in the comments. Give it a thumbs up, even if it's just a case of Glenn. That was gleaming. If you've got any questions and you want me to go through anything else in another podcast or another video this year you know this quarter then let me know and I'll give you some thought and I'll put that into something as well. And if you want me to give you a shout out, I can do that as well. If you need any mentioning, that's no problem at all. Again in the comments or email me at. Glenn, that's g-l-e double n, so it's glenn with two n's how it should be printed. Spelt at so glenn at men's ibs masterycom. Happy days. Stay well. I wish you all the success in 2025 and I hope to see you soon. Take care.