Advice on health & fitness.

What part of the body should you train to improve your golf swing?

Focus on leg and hip strength along with torso rotation and flexibility rather than arm strength, since power for golf (similar to boxing) comes from the legs, glutes, and hip rotation.

What can you try if you snore at night?

Try taping your mouth shut at night (using pharmacist-grade lip tape, not cheap eBay versions) to force nasal breathing, or use a chin/mouth strap or nasal insert stickers.

How do you cope with feeling burnt out or like you've disappointed people during a long-term project?

Accept that success isn't linear and that quick wins are often overvalued; view struggles over a long time horizon (e.g., a 10-year commitment) as still constituting a win, rather than measuring yourself against those who had quicker success.

How should you drink soft drinks to protect your teeth?

Don't sip acidic drinks like Coke, Pepsi Max or La Croix slowly throughout the day; drink them quickly or use a straw, since repeated sipping continually attacks tooth enamel.

How do I engage more critically with news instead of just skimming headlines?

Practice 'slow news' by researching the history and context behind a topic (e.g., Iran or the South China Sea) before forming an opinion, rather than reacting to headline-only 'sugar hit' media.

Should you wear underwear under running shorts that have a built-in liner?

Don't wear briefs under shorts with internal liners—'free ball' instead, since briefs clash with the liner's shape; treat the shorts like underwear and wash them frequently, especially if sweating during exercise.

When is the best time to go to the gym to avoid crowds?

Off-peak hours (when everyone else is at work, like mid-morning) tend to be much quieter than early morning or after-work peak sessions, based on observed booking numbers.

How can a personal trainer or coach stand out in a saturated market?

Stop focusing on marketing gimmicks and instead be genuinely excellent and build a real relationship with clients — if you're great at what you do and people like being around you, they'll keep coming back.

How do you cope with declining mental health during lockdown isolation?

Build a daily routine you know you can achieve, accept that some days won't be good and that's okay, and keep seeing a psychologist/doctor regularly rather than only reactively.

What should I watch if I'm bored of Netflix in lockdown?

Try Amazon Prime — specifically Jack Ryan for an action/CIA-thriller vibe, or Rihanna's Fenty fashion show for impressive, inclusive choreography.

How do you build a sustainable walking/fitness habit as a team?

Start with realistic, consistent step goals rather than overly ambitious ones, track progress via apps like Apple Health or Strava, and recruit a personal coach or motivator for accountability.

Should you push hard to achieve a big fitness goal all at once?

Ease into physical goals gradually rather than overdoing it immediately; Josh's prior attempt to walk a million steps in a month failed after three days because he pushed too hard without stretching or easing in.

How can a group stay active and healthy during lockdown without obsessing over weight?

Track total minutes of movement across the week rather than weighing yourself; you can break it into smaller chunks, like ten 5-minute blocks, and do any activity you want, anywhere.

How do you build a simple at-home exercise habit without overcomplicating it?

Don't worry about finding a perfect route; just do a short loop ('a blocky') multiple times a day instead of searching for a long scenic path.

How do I avoid undercounting calories when tracking macros for a diet?

Be careful to measure and track cooking oil, as it's easy to pour far more than intended (like half a cup) without realizing it adds significant calories; consider sticking to a strict measured amount.

How can I cope with the negativity and extremism around COVID restrictions?

Josh suggests disengaging from the news cycle and being wary of absorbing others' negative moods, taking a middle-ground view that doesn't hate people with different stances but also doesn't get swept into outrage.

What's a simple daily health takeaway from this episode?

Make sure you're drinking enough water, and don't worry if your urine isn't perfectly clear first thing in the morning—even hydrated people experience this due to overnight dehydration.

What should you drink first thing in the morning for hydration?

Have a glass of lemon water in the morning.

How should you approach intervening with someone you're worried about?

Even though it's uncomfortable and may cause conflict, you have to do it; coordinate with the person's close friends and family to decide who is best placed to have the conversation, and act before it's too late.

How do you stop waiting around for the 'right setup' before starting a creative habit?

If you keep telling yourself a story that you need a certain item or space before you can start something, just go get the thing immediately — that removes your excuse and story.

How can you build a new habit like exercise into your routine?

Pair a new habit (like riding an exercise bike) with an existing enjoyed behavior (like watching documentaries), effectively 'habit stacking' to make the new habit stick.

Is it worth seeing a psychologist even if I'm not 'unwell'?

Seeing a psychologist or therapist can help you figure out who you actually are versus who you think you should be, and is valuable for anyone, not just those in crisis.

How can founders manage the mental load of running a business?

Seek therapy or regular sessions with someone external and without emotional investment in your life; it creates space between events and your reactions, improving both personal and business decision-making.

How should feedback and performance reviews be handled on a team?

Peter argues 360 reviews and performance feedback work best when built on an existing foundation of regular, ongoing feedback and trust, so formal reviews contain no real surprises — they should just confirm things already discussed.

How should someone approach weight loss without feeling overwhelmed?

Pick one thing at a time—get to a point where you feel good just moving so you don't have the extra weight, then start adding other elements like strength training.

How should anxious people cope when they can't achieve an 'ideal' calm state?

Michelle advises that it's fine for anxious people to get through however they can and not beat themselves up for needing distraction or busyness; the goal should be maintaining some balance and calmness rather than aiming for perfect, unaided peace, especially during a crisis like a pandemic.

How can you talk yourself down from anxiety about a specific trigger (like sending an important email)?

Zara suggests reframing the worst-case scenario realistically — e.g., a non-reply likely means busyness rather than rejection — to separate the anxious feeling from the actual (non-)evidence behind it.

What's a simple meditation exercise I can do right now?

Turn away from bright screens, sit comfortably, take audible deep breaths, place a palm on your heart to connect with your heartbeat, silently repeat 'there is calm' while breathing, then think of one thing you're grateful for before slowly bringing awareness back to the room.

Should I try fasting to lose weight or be healthier?

Fasting has some research support but is highly individual; if someone can't sustain it long-term or compensates by overeating afterward, it's not worthwhile for them.

When should I see a doctor versus a dietitian?

If you feel something is medically wrong, see a doctor first rather than researching online; for ongoing chronic condition dietary support you can get a GP referral to access a dietitian under Medicare, though a referral isn't required to see one directly.

How do you stay energized during a 24-hour event?

A viewer (Callum Sinclair) advises staying strong and laying off carbs to avoid an afternoon energy slump, prompting Tommy to worry his porridge breakfast may have been a mistake.

How should you manage alcohol consumption during a very long livestream?

Have drinks prepped and available from the start, but hold off on actually drinking in the morning; decide how much to drink as the day progresses rather than starting early.

How do you make espresso martinis without fancy bar equipment?

Use a simple formula of vodka, Kahlúa and a single espresso shot per drink; if you don't have an espresso machine, grab an extra takeaway espresso shot in the morning and keep it in the fridge until you're ready to make the cocktail at night.

What's some advice for making a long-distance relationship work?

Ryan John, asked for tips on long-distance relationships, simply responds "Don't do it," offering no further elaboration.

Should I use cotton buds to clean my ears?

The group agrees cotton buds aren't meant to be used for earwax, as they can push wax further in rather than removing it.

How should I think about diet and energy levels during lockdown downtime?

Use this downtime to experiment: change only one or two variables at a time (e.g., remove carbs at lunch) and observe how your body and brain respond over weeks, since there's no single best diet or program — only what works for your own body.

How should advice about mental wellbeing or coping strategies be given to others?

Avoid giving one-size-fits-all prescriptive advice; recognise that what helps one person (e.g. walking, taking photos) may not help another, since everyone's coping mechanisms and what 'fills their cup' differ.

How can someone manage anxiety day to day?

Use consistent strategies like meditating, scheduling time for it daily, and getting a proper diagnosis so you can attribute symptoms to a known condition and pursue targeted treatment.

How do you check in on a friend who might be struggling with mental health?

Direct questions like 'how's your mental health?' can be effective and appreciated, though it can feel difficult to initiate; being asked directly can be a relief for the person struggling.

How can partners or close people communicate their emotional state simply?

Assign a numeric percentage to how you're feeling/your energy level each day so the other person can understand and adjust (e.g. one person at 20% energy, the other at 80% can support them).

How can I manage anxiety or stress during the coronavirus pandemic?

Keep meditating, and take advantage of Sam Harris making his meditation app free for a year for anyone who emails him during the pandemic, since it's normally around $150/year.

How do I stay calm in public when everyone seems on edge about coronavirus?

Recognise when you're getting agitated (e.g., in a shopping queue), remind yourself to be grateful for access to food and resources, and try to stay present rather than catastrophising.

How should a team run a retrospective after a project or shoot?

Don't hold the retro immediately after a stressful event when emotions are high; wait until the next day, review both what went well and what went badly (since outcomes exist on a scale), and frame it around 'what's the learning' rather than assigning blame.

Should you assume car registration alone covers you legally to drive in Australia?

The group clarifies that registration (rego) is compulsory and third-party insurance is also compulsory, but full comprehensive car insurance is optional and additional; NSW separates this into a pink slip (roadworthy check) and green slip (compulsory third-party), which differs from Victoria's system.

Should I take investor funding when starting a business?

Avoid outside investment where possible; focus on getting to revenue as quickly as possible and expanding thanks to earnings rather than relying on investors to rescue the business.

Should I wait until my product is polished before launching?

Don't wait for a perfect product — launch rough, iterate quickly, and improve constantly; waiting too long to perfect something means you've already waited too long.

How do I find good people to hire for a startup?

Don't actively chase candidates; let people who are persistent and genuinely interested in your product come to you, since those who seek you out tend to be more reliable than those found through active searching.

What should you do if you roll or sprain your ankle?

Follow the RICE method: rest, ice, compression, elevate, and refer for further medical attention if symptoms persist.

How should a team or organisation get the best out of its people?

Nail the fundamentals first, then focus on identifying each individual's strengths rather than dwelling on weaknesses — it's easy to point out what someone is bad at, but recognising and doubling down on what they're good at is what actually makes a person or team perform well.

What health/admin checkups should every adult do annually?

Suggested annual checks include a dentist visit, a skin check, a GP checkup, and an eye/optometrist check (often free via bulk billing), and keeping an eye on passport expiry (renew if less than 6 months remain before international travel).

What actually works better for weight loss results: moderation or an all-in approach?

A fully committed, almost dictatorial level of discipline (as opposed to moderate half-measures) produced real results, citing John's own transformation under structured training.

How do you find a therapist if you've had bad experiences with mental health professionals before?

Lower your expectations and standards rather than searching for a perfect match — accept you might not gel with everyone, so when you do find someone you connect with it feels like a bonus.

How can Australians access affordable therapy?

Go to a therapist first, then get a mental health care plan from a GP, which provides access to subsidised sessions.

What should you expect financially when opening a hospitality venue?

Assume your budget estimate will be wrong—likely over budget—and build in a realistic contingency; do proper due diligence on timings and build costs, and expect to just need to survive the first year.

How should you think about past projects that didn't hit the 'big' outcome you wanted?

Reframe the full context of what was achieved (e.g., screening a self-made film in a major cinema, charting music on every continent) as a genuine success rather than labeling the project a failure just because it didn't reach the very top outcome.

Should men go to therapy?

Rhys strongly recommends therapy for everyone, especially men, arguing that not talking about feelings is a form of toxic masculinity and that therapy gives practical tools (like going to the gym) for managing rejection, isolation, and self-stability.

How can someone overcome social or dating-related anxiety?

Push yourself to do the uncomfortable thing (like going on the date) despite the anxiety; afterward you'll likely feel it wasn't as scary as imagined, and repeated exposure makes the fear shrink over time.

How should you deal with anxiety within a relationship?

Be honest with your partner about how you're feeling rather than hiding it out of shame, but you don't need to disclose every single instance of anxiety; having a supportive partner who reassures you helps significantly.

How should someone break into the footwear/sneaker design industry with no network?

Avoid jumping straight into manufacturing via Alibaba; instead work for an established company first, add genuine value, build technical experience and industry relationships, then launch your own brand.

How can someone transition to a vegetarian diet without it becoming a short-lived crash diet?

Treat it as a lifestyle change rather than a crash diet; removing a hard rule (no meat) forces you to think more carefully about what you eat, rather than relying on substitutes like cheese-heavy or sugary foods.

Which testosterone test result should you trust if given conflicting referrals?

Confirm with the pathologist or GP whether the test measures free testosterone (bioavailable) or total testosterone (free plus bound), since free testosterone is the body-usable marker and the two numbers differ significantly.

How can you start cutting down on meat without fully committing to vegetarianism?

Tommy suggests that even becoming a 'weekday vegetarian' and reducing meat intake on just some days is a worthwhile and less extreme way to get health benefits without needing to fully eliminate meat.

What should replace meat in a healthier diet, according to the documentary discussed?

Mason argues the key isn't just removing meat but significantly increasing vegetable intake (e.g., multiple servings a day) to reduce inflammation, rather than simply swapping meat for something like pizza.

How do you keep calorie intake under control while dieting?

Avoid drinking your calories (e.g., smoothies) since liquid calories add up without feeling like 'real' food, and be mindful that a big breakfast item like a burrito can offset other healthy choices during the day.

What should you do if you make a public mistake or say something regrettable on air?

Get on the front foot immediately and talk about it rather than hiding it, because burying a mistake only makes things worse later, whereas addressing it openly can even become good content.

How do you cope with the mental toll of public-facing radio work?

Tell the people around you when you're struggling rather than hiding it, since speaking up protects both you and the people you work with and prevents mistakes from compounding.

What's a good way to lose weight quickly?

Try fasting for 2-3 weeks, or eat only something consistently lean like Nando's; also cut dairy/milk in coffee and switch to almond milk if trying to trim down.

How can someone build a successful personal brand or content career on the internet?

Make content you personally like and would consume yourself rather than chasing what you think the audience wants; authenticity will eventually find an audience, whereas constantly searching for what others want is less effective.

How do you get started seeing a therapist/psychologist if you've never been?

Go to a GP, describe your symptoms, and they'll refer you to a psychologist or psychiatrist; with a mental health plan you get subsidized sessions, and if you don't click with the person you can easily ask your doctor for a referral to someone else.

Why do revision cosmetic surgeries cost more and is that linked to quality?

Higher cost tends to reflect surgeon experience and the complexity of fixing prior botched work (e.g., multiple failed rhinoplasties) requiring longer surgery and more skill, rather than cost alone guaranteeing a better outcome.

How should a show look after on-air talent's mental health?

Put as much effort and attention into the team and its environment as into the content itself, recognizing that the personality traits that make people great performers can also make them vulnerable off-air.

Should you feel bad about taking a redundancy?

Celebrate a redundancy because you get paid out while having time to plan your next move, even though you're technically jobless afterward.

How can you get fit without paying for an expensive gym membership?

Rotate between free introductory trials at different gym franchises (e.g., F45 locations), since each outlet often runs independently and won't necessarily share customer data, allowing repeated free sign-ups across different suburbs/towns.

How can you tell when someone close to you isn't feeling good?

Tommy says the telltale signs for Josh are not eating consistently, drinking too much coffee, being mentally 'manic' and obsessing over one thing, and mindless phone procrastination — and that noticing these patterns helps you support the person.

Should you tell your audience when you're not feeling your best?

Josh and Tommy suggest making the choice based on what's best for the listener, but agree it's worth mentioning if a low mood is directly impacting the people around you, rather than masking it entirely.

What should you do if you suspect your partner is cheating on you?

Tommy advises getting out of the relationship immediately rather than staying and becoming paranoid/insecure looking through their phone for proof.

How can someone remove the stigma of being a newly-certified personal trainer with minimal experience?

Treat the certification as just 'the key to the door,' not the whole job — then go get real-world experience, have many client conversations, and build communication and likeability skills, since connection and coaching matter more than theoretical knowledge alone.

How can you save money on petrol and avoid running out?

Get into the habit of filling up your car from half a tank rather than waiting until it's nearly empty, which avoids running out and lets you choose cheaper fuel prices.

Should you stop to help a stranger in distress on the street?

Consider what kind of person you want to be — Josh takes the time to help strangers (like finding a locksmith for a locked-out driver), while Tommy says he'd rather identify when he's 'of no help' and offer alternatives like calling RACV or lending a phone.

How can you pause a gym membership without fully cancelling it?

Josh suggests calling the gym and saying you're injured so they push out your membership/payments for a few months without requiring you to cancel outright.

What should you do if you find a used needle on the ground?

If there's no needle disposal bin nearby, carefully put the cap back on the needle to make it safer until it can be properly disposed of.

How does intermittent fasting work if you don't want to do a full fast?

Josh explains that staying within a 500-calorie limit for men (400 for women) on fasting days provides similar benefits to a full fast, and he does this twice a week along with an apple cider vinegar drink.

How do you build a sustainable habit or lose weight long-term?

Focus on one small, completely achievable daily action (like walking) rather than overhauling everything at once; build consistency first, then gradually add more changes instead of cutting everything out cold turkey.

What's a good way to start building momentum on a goal like weight loss?

Get a small 'win' first — a short-term achievable change — to build confidence before scaling up, similar to the Barefoot Investor's jar system approach.

How can you do intermittent fasting if you struggle to plan meals?

Josh describes doing the 5:2 diet, restricting to about 400-500 calories on Mondays and Wednesdays, explaining that for him the gap between a small amount of calories and zero is negligible since he's bad at organising food, so he just skips eating on those days aside from black coffee.

How descriptive should a shopfront or storefront sign be?

Businesses should use obvious, explicit signage (e.g. 'open for business, come in, we're open') rather than ambiguous or minimal design choices that confuse customers about whether they can enter.

How should a business partnership define success and handle friction?

Partners should explicitly discuss what 'growth' means to each of them, identify complementary strengths/weaknesses, openly name each other's annoying habits rather than let them fester, and build systems early so the business has value beyond the founders (an 'exit plan from day one').

How can you work through anxiety about exercising in public?

Eric suggests leaning into the discomfort and doing the activity anyway, using it as a way to break through anxiety, and bringing other people into the challenge (like chatting with friends during the ride) to help get through the uncomfortable parts.

Should extended or extreme fasting be done without supervision?

Tommy notes that people like Tim Ferriss undertake extended fasts only under medical supervision, implying unsupervised multi-day fasting (as Josh and their friend Ruru did) carries real risk.

What do you need to do nutritionally to build muscle?

Tommy advises that building muscle requires eating in a calorie surplus with sufficient protein; it's very hard to build muscle while in a calorie deficit, and junk food/sugar alone won't help without adequate protein intake.

How much should you trust day-to-day changes on the bathroom scale?

Tommy advises not to over-interpret 1-2kg scale swings within a week, since that's typically water retention or bloat from eating poorly rather than real muscle or fat gain/loss; muscle takes years of consistent training to build.

How should you handle anxiety about a service provider (like a hairdresser) reacting to a personal issue (e.g. a skin condition)?

Tommy suggests the anxiety is usually worse than reality, because professionals who deal with bodies closely (like personal trainers or hairdressers) tend to look past such issues and treat you professionally rather than judgmentally.

How should I evaluate conflicting diet or fitness advice?

Ask what you actually want to get out of it, question why the information is valid (what research, methodology, sample size, and whether it's been duplicated), and figure out what's sustainable for your own lifestyle rather than following testimonials or anecdotal success stories.

How do I actually start changing a habit when there's too much conflicting information?

Accept you'll never have perfect information or perfect conditions — start with one small micro-commitment today, prepare yourself analytically (not just emotionally) for either the result you want or an unexpected one, because doing often supersedes endless thinking/analysis paralysis.

How do you stay motivated through long-term change, like a career or weight loss?

Focus on day-to-day momentum rather than chasing one big breakthrough; keep chipping away at small consistent actions instead of waiting for 'the next big thing.'

How should you think about cultural sensitivity around things like climbing Uluru?

Josh suggests distinguishing genuine concerns raised by Indigenous people from people who jump on a cause just because it's now socially expected, and being mindful that awareness changes over time without demonizing past actions taken without that awareness.

Should you follow strict diet rules like 'no carbs' to get fitness results?

Tommy advises that there's no one-size-fits-all approach to diet — he got good results both with very low carbs and with including carbs in different fitness challenges — so people need to experiment to find what works for their own body.

How can someone make sustainable changes to lose weight?

Focus on eating proper meals rather than skipping them and overloading on sugar later; Josh found that moving to two solid meals a day, cutting sweet food at the start of the day, and adding regular walking (and later strength training) was more effective than extreme diets like juice fasting.

Is there a quick fix for losing weight?

Avoid fad products like slimming teas or fat-burning pills, which can cause severe physical harm; there is no shortcut — sustainable weight loss requires genuine healthy diet and exercise.

How do you recover from ego-driven business and personal failure?

Own your part in every mistake rather than blaming others; awareness of your own flaws and ego is the essential first step before anything can change.

Why hasn't Josh gone to therapy and should he?

Tommy encourages Josh to go, comparing a good therapist to a good personal trainer who adapts to how the client thrives, suggesting Josh's fast-thinking brain might benefit from someone deconstructing his thoughts rather than 'getting fluffy.'

Is fruit bad for you if you're trying to lose weight or avoid sugar?

Fruit isn't the problem for people who are overweight - it's other things like alcohol and excess calories elsewhere that matter more, so don't be afraid to eat fruit.

How should you respond to someone who has an excuse for everything about their weight loss?

Reframe the criticism positively — rather than accusing them of making excuses, tell them they're 'too smart' and overthinking it, which is a more enabling and less confrontational way to prompt change.

How can diet and exercise help with depression?

Reducing inflammation through an anti-inflammatory diet and regular movement/exercise can significantly help reduce depression, based on research Josh heard on a health-focused podcast.

What should I do if I'm having dark or suicidal thoughts?

Engage in a conversation with someone, even if you don't think it will help—statistics show that simply talking does make a difference. Tommy and Josh offer their email and PO Box as an option to reach out.

How do I handle feeling pulled in different directions or overwhelmed?

Create parameters around active choice—recognize that even unpleasant tasks are something you're choosing to do, which restores a sense of control.

Should you trust online articles promoting supplements via celebrity endorsements?

Be skeptical of fake Men's Health-style articles claiming celebrity endorsements for supplements before buying — verify claims first, since many such endorsements are fabricated.

Is running a good way to get fit?

Tommy says he doesn't generally recommend running because it's hard on the knees and back, especially without a base level of fitness; cardiovascular and mindset benefits can be gained instead through bike riding or rowing.

How do you build strength in specific areas like arms or core?

Tommy advises that building strong arms comes from pulling movements like chin-ups (not just curls), and strong core comes from deadlifts and squats — you have to 'do the work' rather than isolate single muscles.

Should I go to the gym if I don't enjoy it?

Tommy says even if you don't like the gym, going puts you in an environment where you're likely to do something productive — 'something's better than nothing' — so people who otherwise do nothing should still go.

What's more important for weight loss: diet or exercise?

Tommy offers a rough breakdown of roughly 70% food, 15% exercise, and 15% sleep as drivers of weight-loss results, while cautioning that individual circumstances vary a lot.