David Gregory is the founder of Rebel Male, a British based provider of innovative fitness, mindset and performance online products and coaching services to time-strapped professionals, execs and entrepreneurs looking for lasting change.
David learned the hard way about reclaiming his health, fitness and physique…. at the tender age of 40+. After a childhood and early adulthood of high carbohydrate – low fat eating, that kind of diet started taking it’s toll as he reached his mid-30’s….. headaches, 40+ pounds weight gain, inflammation, sore joints, etc. It wasn’t until he accidentally discovered the ‘evolutionary’ approach to health, nutrition and fitness that things literally transformed overnight.
Now a Certified Primal Health Coach, David helps his clients by taking his expert knowledge & providing them with a simple step-by-step health, nutrition & fitness transformation framework.
As a time-strapped full-time professional, he knows first hand how difficult it can be to balance family and career whilst optimising performance and health.
In this episode we discuss tips to improving your lifestyle and health, and explore the hows and whys of the mindset and discipline required to do that.
Top 3 Lifestyle Tips: (11:45)
- Quit sugar and grains. The grains and sugar based diet that we follow in the Western world is a killer, and changing your diet to eliminate those is a game changer and a life changer.
- Get moving. We are in a society that sits on its butt for most of the time, either in the office or when we come home. We don’t do the simple things anymore – we don’t walk, we take the elevator rather than the stairs. Moving often, walking, sprinting, doing body weight resistance exercises doesn’t just improve your body but also your mind and clarity of thought and focus.
- Mindset – Mindset is absolutely everything. People ask is weight loss more about nutrition or more about exercise. To me it is 100% about mindset and you have to be coherent and mindful every minute of every day and be conscious of every choice coming your way. This is pivotal to your success!
David talks about self sabotage: (15:53)
Most people talk about sabotage, and that people are prone to self sabotage I believe self sabotage does not exist. The definition of self sabotage is the deliberate and willful destruction of something…nobody in their right mind is going to follow that. What they are really doing is simply trying to get back to their comfort zone and away from something they are not enjoying. Instead of being conscious of their decisions they revert to an emotional choice. The more we can keep our mind conscious of our choices and decisions the more we can start to deliver on the results we want to see as an individual.
David’s greatest struggle to changing his lifestyle: (18:00)
Eliminating the grains I found really difficult. You are faced with grain based products everywhere you look. Eliminating that, when your family is still eating pasta and bread is very difficult. It took my mind some time to adapt to just not eating cereal. But I knew I wanted a better experience from my life and that not eating a grain based diet would do that for me. That is where it’s not willpower anymore, because willpower will ultimately fail you. What it is is discipline – discipline will help you to form the habits. It took me probably 3-4 months to eliminate grains from my diet. I was getting to a point in my life in my late 30’s where I was getting a lot of stress based headaches but realised that when I didn’t eat grain I started feeling clearer in the head. And when I started doing the research around that, I came across Mark’s Daily Apple.It was just like a breath of fresh air, realising that what I had fallen into and suspected was actually backed by research. And I found that my aches and pains were gone, my headaches were gone, I was able to think with clarity again and I was able to sleep so much better as well! And I lost about 40 pounds of weight in the process.
David discusses his withdrawal from sugar and caffeine: (21:06)
I gave up sugar and caffeine simultaneously and had massive withdrawals from that.I don’t think it was one or the other but a combination of both. But again it was something I wanted and I was really disciplined in the approach, but it was four days of hell. It was so worth it though to have the clarity of thought. I knew it was the best thing for me based on the research I had done so I didn’t think of it as a “giving something up” but more as a “moving toward something”.
David’s tips on developing discipline vs willpower: (23:08)
Discipline and self control is only going to work if you see the value in that change of behaviour. With the value you can see the end result, which will create the habit that will drive you towards your end goal. And you may fall off the wagon once or twice in the beginning because the habit has not been fully formed. But if you continue to see the value you will succeed. Willpower on the other hand is just like a muscle. Willpower simply makes you do shit you don’t want to do. So if you only focus on willpower you will eventually give in.
After being Paleo for 6 years, does David still “fall off the wagon”: (24:50)
When you have three kids who love the sugary things in life it’s difficult not to. So do I fall off the wagon every now and again? Yes, but it’s not often . I’ve got to say the big thing is – I would rather eat a steak and salad than a donut. Simply because I know I if I eat a steak and salad I feel so much better, but if I eat the donut I feel crap. I get a cloudy head and I don’t feel right and it affects my sleep. So I’d rather eat what is going to make me feel better. I think anybody that says they are 100% compliant is a liar. I have the odd alcoholic drink now and again, and I’ll eat the odd sugary things but not often. I’ve got to say I prefer eating healthy food and drinking water.
Two things to get rid of out of my cupboard:(26:36)
- Anything that’s in a packet that has more than one ingredient in it and anything with an “E” number in it. To me it’s about eating fresh, organic based foods, seasonal fruits, nuts, seeds, vegetables, meat and fish.
- Anything processed. It’s not good for you and it’s as simple as that. If you want to feel better, eat single ingredient fresh foods. You might think it’s easier to simply put something in the microwave, but you pay a price in the long term for that instant gratification.
What is Davids favourite form of exercise: ( 28:20
Soccer (or football) is my favourite sport. I don’t play anymore, but I still enjoy it. Which is why I coach an under 8 soccer team now,it’s my way of giving back. I love the coaching and helping kids become better football players. Since I can’t play soccer anymore I now love going to the gym and I love lifting weights. I’ve been doing that since I was 18 or 19 and its just me against the metal, my own personal competition with the weights.
David Gregory’s morning routine and why its so important: (30:09)
This was one of those things that changed me – Exercise is my keystone habit. If I exercise everything else will be positive. My mood, my energy, my productivity, how I talk to my wife. It’s the foundation for the other habits in my life, so it took me awhile to learn the habit of getting up at 4:30am in the morning. Now I get up, hit the shower, get dressed (I’ve prepared everything the night before) then I’m straight to the gym for 5am in the morning. I do that 3-4 week days a week and then on the weekends when I’m not in the office I still get up early because my mind is set to that circadian rhythm. On weekends I have a coffee and a shower and then head out to a football training or match. But starting out with exercise, sets me up for the rest of the day and I feel so much better for it. For other people it may be journaling or meditating, but it’s so important to find your keystone habit and the routine that sets you up for the rest of your day.
How did The Primal Blueprint change Davids life: (32:15)
It’s probably the book I’ve read the most, 6 or 7 times by now. I never thought that something so simple as what Mark Sisson advocates could change one’s life like it has. It’s a brilliant book and well written, but so simple. Walk for a bit each day, sprint like our ancestors did, and lift heavy shit a couple of times a week. That linkage with evolution really resonated with me. Eating grain didn’t exist before the agricultural revolution and we have not evolved to be able to better tolerate grain and gluten in our body. And with my scientific background, and my knowledge of exercise this all came together together in a book that absolutely resonated to me.
Davids favourite books: (34:09)
The best advice David has ever received: (35:42)
Advice received from Dan Meredith – Get over yourself.
Pride often screws us up and stops us doing stuff. Pride stops us speaking at a live event and may even stop people following their passion. We fear the outcome. Get over yourself and get it done. What ultimately happens is not going to as bad as your fear has made it to be. What’s the worst that could happen? If there’s something that you have been putting off in your life, just go do it.
Is there a question that I should have asked you but I haven’t: (36:46)
This question comes from Dan Sullivan, The Strategic Coach – if we were having this discussion three years from today and you were looking back over those three years what has to have happened in your life both personally and professionally for you to feel happy with your progress?
I want to make Rebel Male a success, so that I can serve guys just like me and really help them see a better way.
Last words of advice: (38:39)
You only fail when you quit
Website : https://rebelmale.com/