Episode Highlights

00:01:51 What are the 3M principles?
00:05:20 How metabolism affects your health
00:06:41 Different kinds of movements
00:09:57 Importance of having the right mindset
00:14:27 Benefits of the 3M Principles


Fitness Guide





Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym. Here is your host, Darren Kirby.

Darren: Welcome back to the podcast, guys. Guys, this is the number one podcast for dads in their 40s who want to improve their health and fitness. And this is Episode 83. And in today’s episode, we’re going to be talking about the three principles from the TT40 method. But before we do that, I’d really like to invite you to go visit our iTunes and give the podcast a review. It just goes to help our reach and it just goes to help us get found by more people so we can help more people and reach that big, lofty goal that we’ve got of helping a million dads. So let’s dive into what the 3M principles are. But before we do that, I just want to step back to round about eight years ago, really from when I started to kind of investigate fitness and nutrition because of my own, I guess, realization that I actually was very unfit and very unhealthy after going to the gym three times a week for 15 years. And it was a kind of a stark realization, if I’m honest, that how could I have got to the position I got to be and still be overweight, despite me doing the fitness, despite me doing what the fitness industry will have you believe that you need to do. How could I get to 39 years old and just be really overweight? And why hadn’t I really kind of discovered it before.

And I really realized that it was basically I’d just been following the status quo, I’d just been following the norm that, you know, if we want to improve our health and health is a very big, broad term that we should go to the gym, we should exercise. Right. But that’s only one piece of the puzzle, you know, and gyms will quite happily provide you with the environment, the membership and everything else for you to go religiously to put on the classes. But what they don’t tell you is the bigger picture. And this is what really kind of led me over the last eight years to develop the 3M principle of which the TT40 method is built on. And this is for our digital products and for our Coaching. This principle is the same throughout. And basically what the three principles are our metabolism, movement and mindset. And I’ll go into each one of those and why it’s important that we have all three of those. And if you don’t have all three of those, you’re not going to get the results that you want. And I’m assuming that everyone listening to this is listening because they want to improve their health. Right. And the ways that you can improve your health is through nutrition and is through fitness. Now, the reason is nutrition first, i.e. metabolism first. It’s really, really important. And I found out through my research that, you know, you can use this kind of phrase all of the time.

You can train like an Olympic athlete. But if you don’t eat the right nutrition, you won’t get the performance. You won’t get the results in terms of lean body mass, in terms of muscle, it just won’t happen. You know, you cannot the body will not function properly if you smash yourself out of the gym and then when you’re finished, you go and have yourself, you know, a McDonald’s or something like that. It’s just not giving the body the nutrients it needs. Now, I really want to emphasize this point, and that is it’s nothing to do with aesthetics. Aesthetics are actually a net result of getting your nutrition right and getting your fitness right. You will start to be leaner. You will start to drop fat and you will start to drop weight. So paying attention to our nutrition is really key. And the reason that the first principle is metabolism is because as we get older, as we get to 38, 39 and into our 40s and 50s, our lives have changed dramatically from when we were in our 20s and 30s. Right. We’re not as active. We don’t do perhaps the sports that we used to do or we have a very sedentary job. We sit at a desk all day or we sit in the car and everything else. So the reason I say metabolism is. I am a huge advocate against diet and dieting does not work, dieting is based on the assumption that you do something for a short period of time and then you go back to what you were doing, whereas nutrition is completely different, right? It’s about focusing on a nutritionally balanced diet.

And then as we get into our forces, our metabolisms are very, very different to how they were in our 20s and 30s. So we have to reset. We also almost have to reset our metabolisms to the way that we live our lives now. OK, so that’s why the first principle is metabolism. And when you focus on a nutrient dense, balanced diet, you will naturally give the body what it needs, all the nutrients, the micronutrients that the body needs, the proteins, the fats, the carbohydrates. And once you do that, your weight will start to drop. And that is before we get to the second principle, which is movement. And, you know, I’m doing an experiment right now with 10 members of our Fitterhealthierdad community. And basically what they’re doing is every day they are sending me the pictures of the three meals and snacks I’ve had throughout the day. I am then analyzing that and telling them and advising them where they can change certain things. It could be nutrient wise, it could be food types. It could be portion sizes, which is part of a very big factor. We eat too much, way too much for what we how we move.

And so I’m analyzing their diet because I believe in the course of seven days by me analyzing their diet and getting them to make simple changes that will lose weight. And that is the first place we start. So principle number one is the first metabolism. So then we move on to principle number two, which is movement. And the reason that I say movement is, again, as we age. We have become used to moving our bodies in certain ways and therefore certain movements will be a bit difficult. So the way that I always like to kind of do a comparison is if you look at an 18 month old child who’s just started to walk right, they are at the peak of their flexibility, the way that they can bend their feet into their mouth and they can squat down, sit down. That is naturally how we should move. But unfortunately, over a period of time and like I said, you know, with our lifestyles of sitting and driving, when you’re sitting and moving in certain patterns, we lose mobility, we lose movement. And so the reason and the second principle is movement is because it’s not all just about fitness. Right. Fitness is a large part of it, but there’s many different facets to fitness. A case from functional mobility to high intensity interval training, body weight, workout, swimming, cycling, running, all different kinds of sports that you can do.

So that’s why I use the second principle as a movement, because within the TT40 method, we use all of those modalities. Right? So we’re using Tabata workouts, which are working for a certain period of time at high intensity, resting for a very short period of time and then going again. And they’re very short, sharp, hugely effective workouts. Then we have walking, walking these highly underestimated, doing ten to fifteen thousand steps a day, just moving your body, because at that point when you’re walking, your body will be using its fat sources to burn as fuel. And then we’ve got cycling, we’ve got swimming, we’ve got running. Swimming is an amazing sport that you can get involved in. It works the whole body. And it’s probably the most least impactful activity you can do on all of your joints and your muscles. The time of recording all the poses shots. Obviously we can’t swim. But that’s why the second principle in the 3M principles is movement. It’s about not just going to the gym and smashing workouts and heavy weights. It’s about using body weight exercises. It’s about walking and all different kinds of modalities. So they are really, really important. And when you put the first principle, which is metabolism together with the second principle of movement, you can get some stark results. However, there is a third principle. We’ll move on to that, which is mindset. This is something which a lot of people think is all we do.

You don’t need to worry about mindset, but it is probably one of the single biggest things to get right. And if you look at any successful sportsmen, they will always cite mindset as being one of the key differentiators between them and their teammates. If you look at people like Kobe Bryant, rest in peace who are not with us anymore, his mindset was unstoppable. If you look at people like Michael Phelps, his mindset, the visualization stuff that he used to do, and I recently listened to a royal Marine on a podcast, their mindset that the Marines have to get into. Now, you might be listening to this thinking, well, I don’t want to be an Olympic athlete and I don’t want to be a royal Marine, which is cool. But I’m using that to emphasize the point that unless we get our mindset correct, when times get tough and life gets in the way, we won’t stay consistent. We will give up. We’ll miss training sessions. We won’t look at our nutrition. And unless we stay consistent, we will just not get the results. So having your mind set. So I always talk about the reason why. Why are you doing, why are you concerned about your health? You might say it’s for your family. You might say it’s for your spouse to look better for your spouse. It might be say because you want to be healthy for the kids, run around with the kids, or actually a lot of us men won’t actually admit this, but it’s for ourselves.

And there’s no shame in admitting that you’re doing this for yourself because you want to feel better, you want to look better, you want to have more energy. So having that reason why you’re either doing the 40 method or you’re doing my coaching or you’re doing any other fitness programs, like having that reason why is so key when you put those three principles together, it makes you unbelievably unstoppable. It makes you have got some fantastic results with not as much effort as you might think. Now. Why will caveat that whenever we make change, whenever humans make change, we always struggle with change because we like we are wired naturally to want our comfort. We want familiarity. We want to know that things are always going to be the same. When we change things, it becomes uncomfortable. And so if you feel uncomfortable, if you feel it’s tough, just accept that it’s a process you’re going through. It’s a process of change. And we change so you can become a better version of yourself. And again, that might sound or we were a better version of yourself and you might be saying, well, I’m a better version. Well, I’m a good version of myself already, but I’m just using that term to emphasize we can get better every day.

You know, a lot of the military use this thing about just getting one percent better every day. If you get one percent better every day in three hundred and sixty five days, you’re three hundred and sixty five percent better than when you were a year ago. So it’s just about making these small changes together with the three principles that I’ve gotten in the TT40 method. And you just will get unbelievable results. I truly, truly believe that. I’ve seen that with all of the people that I work with one to one in a group coaching and people that do the programs as well, the digital programs, that they go away and do it themselves. So I hope that’s clear. So just to recap. On the 3M’s, so we’ve got the first one being metabolism, we’re going to reset your metabolism, we’re going to give the body the nutrition it needs. Number two is our movement. So we’re number two is movement. We’re going to move more. We’re going to be more active. And that doesn’t mean smashing at work hasn’t gone out for a nice fat burning walk. We’re coming out maybe on the bikes for the kids, maybe doing some sprints in the park, or we’re going swimming, swimming when we can. And then number three is mind set. Why are you doing it? Why do you want to get healthy? Why do you want to get fitter? Do you want to avoid illness? Do you want to come back from illness? Understanding the 3M’s principles and putting those together will mean that you get to the place where you want to get to your health or improve.

And there’s a whole host of other benefits that will improve as a result from relationships. So your mood, your happiness, your mental health is really, really quite profound and I can’t emphasize that enough. So that’s the sure episode today. I really hope you’ve enjoyed it. I really hope you’ve got some value from it. You know, if you want to connect with us, you can join the fitterhealthierdad community over on Facebook. Check out our YouTube channel. Well, I’ve got lots of free resources on there. I’ve got seven minute workouts and lots of help and advice on how you can start to improve your health. And obviously the podcast that you listen to and then you can go over to fitterhealthierdad.com, where you can check out the TT40 Method Digital Program. So enjoy the rest of your day. And I look forward to speaking to you next time.

Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe and I would really appreciate it if you could leave a review on iTunes. All Other things mentioned in the episode will be in the show notes and a full transcription is over at fitterhealthierdad.com