EP010 Live BBQ with expert dietitian David Bryant – The NoXcuses Show

The NoXcuses Show is back with Catalyst Dietician and triathlete David Bryant.

David cooked and served up a healthy, balanced meal of potato salad, coleslaw and barbequed barramundi and vegetables while I peppered him (see what I did there) with questions about his start in triathlon, his passion for food and healthy living, and yes… if detox actually works!

Continue reading

EP009: Sleep and Win with guest Ian Dunican – The No Xcuses Show

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_video link=”https://youtu.be/I834AZnucmI” el_width=”90″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]Sleep and Win!

Everyone knows that a bad night of sleep can easily affect your mood and performance the next day. Even losing what seems like small hours (1 to 3 hours) of sleep can lead to a fall in your mental and physical performance. However, there are others too that take sleep for granted. Always thinking that as long as they can function they are good to go with how many hours of sleep they can get the night before.

But sleep is so much more than taking a few hours of rest, and as an athlete, I have come to realise that aside from training, physical conditioning and conscious eating, sleep plays a vital role in my performance and competitive results.

I have invited Ian Dunican, Director Sleep 4 Performance and an expert in optimising productivity and performance, to talk about sleep and to help us understand how sleep affects our cognitive and physical performance.

Take away some great tips and tricks, and stop struggling with sleep in our latest The No Xcuses Show episode, Episode 9.

Quotes for Twitter

Sleep and Win!

Sleep better, be better!

I Asked Your Questions:

  • Does having under the recommended eight hours of sleep affect your performance? (2:02)
  • Does training affect sleep? (16:10)
  • How do you recover from jetlag? (20:31)
  • Can you change teenagers’ sleep patterns so that they can function better, and how?   (24:32)
  • Can you use the data that’s on a sports watch to help with tracking sleep? (27:21)

In This Episode, You Will Also Learn:

  • How I met Ian for the first time (00:10)
  • The two types of performance (02:47)
  • The comparison of missing out on sleep with blood alcohol level (03:38)
  • Ian participating in an ultra-marathon (05:29)
  • What is sleep banking, and how altitude affects sleep (07:00)
  • About the sensors to monitor brain activity during different stages of sleep (10:17)
  • What is polysomnography (12:20)
  • How the stages of sleep play a role in your physical repair and cognitive response (14:56)
  • The effects of pre-workout and caffeine to sleep (17:30)
  • Is it okay to wake up during your eight-hour sleep (19:26)
  • Reliability of sleep monitoring devices (19:52)
  • Where to get more tips and tricks on jetlag (23:58)
  • What is Warrior U and why you may want to be a part of it (29:54)
  • “Sleep as a weapon” (32:00)
  • How can you connect with Ian to learn more (32:40)
  • What to expect next from Ian in his podcast (33:45)

Full Transcription:

Brant: 00:00 Good day everyone, Brant Garvey here.  Welcome to the No Xcuses Show. Today I’m joined by a very special guest Ian Dunican from Sleep4Performance. I’ve got an interesting story about how I actually met Ian, so I was away over in the AIS in Canberra for training week and me and my coach were hanging out in the lunch area and we saw someone walking around with a tee shirt that had my name on the back of it. And we’re like, “What?” That (the tee shirt) was in a little fundraising exercise we did. So my coach and I got up and said hi. So I went up and I was like, “I’m the guy on the back of your shirt.” And that was actually how I met you. You were over there doing some stuff with athletes at the time.

Ian: 00:43 I just found that t-shirt in the bin that morning so I don’t know where it came out of.

Brant: 00:45 I know you paid hard cash for that bit.

Ian: 00:48 So I was at the AIS as I was doing research and with the combat centre, which is judo, wrestling, taekwondo, and the Olympic sports until we were on the camp looking at weight cutting for athletes in that camp. So I think that’s the camp I was there for. I was there for a few days but I think that was the one where I was wearing that tee shirt for that specific occasion.

Brant: 01:07 Yeah, I know, it was a really cool experience and we’ve actually been in touch ever since that. Most of the time just to give some type of cheeky jab in social media or something along those lines. Encouragement I think is what you call it. Um, but one of the reasons that I decided to get Ian in today was to talk about sleep. I know that in my campaign leading into the Rio Games that I sacrificed sleep. I was probably getting about four, between four and six hours a night and that was just because I was trying to fit in all the training plus working. And in those days I really didn’t think that there was an impact on performance by missing out on that suggested eight hours of sleep. So I wanted to be able to bring Ian in and answer some of the questions that I have about sleep and how it relates to performance. And then also some of the questions that we got from the people of Facebook. So I’m going to start. Does having under that recommended eight hours of sleep affect your performance?

Ian: 02:09 Well, I think to pick up on your first point, it’s not a suggested eight hour sleep, it’s a scientifically proven fact that most people would require probably 95 percent of the population, somewhere between seven to nine hours sleep per night. So that’s the kind of area we do want to get into. Now in the work that I’ve been doing and sort of the area of work that’s been happening on my PHD research was actually in sleep and performance in elite combat and contact athletes. And so we do see that those athletes to do achieve less than that actually does affect their performance. And that performance could be a on a daily… on a frequency like being daily, weekly or joining a game or a competition. But it’s also important to note that we’re talking about two different types of performance. We’re talking about cognitive performance. So basically how your brain operates and the decisions that you make. And we’re also more physical performance, so strength, endurance, aerobic, anaerobic capacity, however you want to it, and we do know from multiple studies on the cognitive demand, and on the physical demand that when we get less sleep over long periods of time that all the measures of cognitive and physical performance deteriorate over time. (Yeah.) So to answer your question, yes, and it’s not just based on hearsay or suggestion or a theory, it’s actually based on scientific evidence.

Brant: 03:18 Some of you might actually recognise Ian. He recently took part in TedX Perth and one of the things that I took away from his interview was the relationship or the comparison of missing out on sleep versus blood alcohol level. And uh, yeah, I’d love for you to explain a little bit about that as well.

Ian: 03:38 Yeah. So this is interesting because this has been around for 20 years but still not really well known. It was a very interesting study done by Professor Drew Dawson from… he’s at central Queensland University at the moment, and he showed the relationship between hours of wakefulness under relationship with a blood alcohol concentrate. So basically what happens is if you wake up in the morning and stay awake for a sustained period of time, and the markers we look at 17 hours of being awake without any sleep, and in 24 hours of being awake without any sleep. And so what we find is that when you’re awake for 17 hours continuously, so you might see this in multi-sport activities such as adventure race or ultra-marathons or even in military, people who were awake for 17 hours, their reaction time or their cognitive performance, their decision making is the equivalent to somebody who’s intoxicated at 0.05%. So those studies have been done in laboratories where we take somebody who’s intoxicated or we feed them alcohol to do a reaction time test or a driving simulation tests and as someone who’s been awake but no alcohol and both behave exactly the same in terms of the reaction and decision making. Now, if we go to a further level and we have 24 hours of wakefulness, then it becomes 0.08%, which is the legal limit in the states for example. So we do see that, you know, it’s a very good way probably of correlating the negative effects of sleep or lack of sleep and the hours of wakefulness to inverse relationship to something that’s known such as alcohol concentrate.

Brant: 05:09 Yeah. And I think it’s fascinating that the, you know, that you can have that much effect on your ability to coordinate yourself in what a lot of people would go through. I mean there’s plenty of times where people who don’t sleep for 17 to 24 hours and then probably still trying to do everything that they would normally do when it’s going to have a big impact on what they’re doing. Um, I, I noticed that you obviously mentioned endurance sport. I’d like to also point out that Ian is a little bit crazy like myself and is taking part in a few endurance events. One of those being an ultra-marathon. How many times have you done ultra-marathon?

Ian: 05:46 About 20.

Brant: 05:48 20 ultra-marathon! (Yeah) And there was one that you did that was 100 kilometers, correct?

Ian: 05:53 Most of them are 100 kilometers. The biggest one I’ve done was in a race called Leadville in the US and the Colorado Rockies, which is 100 miles or a hundred and 66 kilometers.

Brant: 06:00 166 kilometers!

Ian: 06:04 Oh, it gets worse. It starts at 4:00 in the morning and it gets worse. It’s an altitude. You can start at 10,000 feet and you go to about 12 and a half, 13,000 feet. Um, and so yeah, that was quite an experience.

Brant: 06:15 How long did it take you to finish that event?

Ian: 06:17 27 hours, forty-two minutes, and 15 seconds!

Brant: 06:22 You have to remember every second. Did you have a nap at all during that?

Ian: 06:28 No, I didn’t. My strategy was to just keep going. I find that for me, initiating sleep can be quite difficult, so the sleep onset or sleep onset latency is quite difficult for me to achieve. And I’m plus that if you have a lot of sleep deprivation and you do have a nap you have what’s called sleep inertia afterwards, which that groggy feeling. (Yeah.) So for me, for that specific race, because you have to get the race done under 30 hours (Okay, Okay), so I was, I knew I was going up against her and so my strategy was just to power true. So what I actually did was a different strategy. I use sleep banking the day before. (Okay.) So in the days leading up to the race, I try to maximise my time in bed and have 12 hours in bed for three days before the race. And then also because our altitude affects your sleep, I went out two and a half weeks before the race and lived in that town to acclimatize to the altitude. Because when we go off typically about 5,000 feet, we see that it’s difficult to initiate stage one sleep, so to fall asleep and we also see that any sort of sleep related breathing disorders are also exacerbated around altitude as well. So it’s really to make sure that I wanted to get over that kind of the jet lag, acclimatize to the altitude, and then have enough time to sleep bank before the race.

Brant: 07:41 I’m so excited that you had to… the limit of the race was 30 hours because I got you to say at least one of three. I wanted the 33, but we got you to say one of three with the accent.

Ian: 07:53 It’s like I’m still in the office.

Brant: 07:56 But you also brought up sleep banking. Now I firmly believed that it was a myth that you could save up sleep that would then help you when you were sleep deprived. Is that not the case?

Ian: 08:06 A lot of controversy in the sleep scientific community about sleep banking or sleep optimization. From the literature is divided on it. So you can’t really kind of over sleep. You can’t kind of sleep eight hours every night and then go, “Okay, now I’m going to sleep 10 hours.” You can’t just kind of switched to that because your body will naturally wake you up because it’s kind of inbuilt mechanism to make you wake up. But what we are kind of recommending about sleep banking, it’s just allowing more time to get rid of any sleep debt that you may have. So for example, probably see a lot of people who says, “Oh I got by on six hours sleep a night.” That’s fine, but when we take away all the extra stimulus, family, work, alarm clocks, TV, all these social things that’s going on, and you leave people to generally sleep eight to nine hours, which is really interesting. So people say they can get by on six, maybe it’s all they have and they kind of manage that. When we take all that away and see that happens. So when we say about sleep banking, sleep optimization, because most, particularly in Australia, most of us don’t get enough sleep, when we do set the people to allow extra time, we do see that sleep duration increase and we’ve seen that with the athletes as well. And some of our work with the western force, when we do set the people like allow extra time for sleep, they actually do achieve more sleep, which means that they are technically somewhat sleep deprived.

Brant: 09:25 Okay. So basically giving yourself enough of a buffer and then seeing how long you would naturally sleep. (Exactly.) I’ve just realised also that I haven’t explained why that I have all this stuff connected to me.

Ian: 09:40 I’ll tell you why mate, you were too busy trying to take a piss on me to get me to say 33 and third (Exactly!) or one of three.

Brant: 09:45 That was my entire focus of this interview. I borrowed my wife’s lovely nightie and you’ll notice that there’s just a few cables. I think there’s maybe 20. (Let’s cover that nipple) Let’s keep it PG. I think there are 25 or so of these things hooked up to me. if you just wanted to run through what this thing is and what it’s supposed to do?

Ian: 10:08 Okay. So what we have, and we’ll just start here from the top on your head, if you wanted to look forward, we have here in the head what we call EEG sensor. So we got sensors here at the front, the middle and the back. And basically what we’re doing here is we’re taking brain activity, if any, from Brant’s head and we would have that projected to another control room. And basically your brain will behave in different ways in different stages of sleep. So we have stage one, stage two, stage three and REM sleep. Stage one being a light stage of sleep, two, three, we’re getting deeper. Stage three is deep sleep, that’s when growth hormone is released, and then we have REM sleep as well, which is dream and sleep. A lot of people say, oh, deep dreaming sleep. It’s actually not true because dreaming sleep or REM sleep is actually very similar to being awake.

Ian: 10:53 So we have all these electrodes here and we’re looking for all these activities, and we also have as we moved down here we’ve also got EMG. And here we are looking for muscular activity here on the chin and jawline. And what we’re looking for there is any kind of grinding of your teeth or bruxism overnight. We also want to see when someone is actually dreaming, mostly the chin activity will attenuate, so it’d be fairly flat so we won’t see much activity. So that’s what we’re looking for those kinds of signals from here

Ian: 11:20 Here across his nose what we are looking for here are some thermistors or nasal thermistors. So we’re looking for airflow. And as you see one in front of his mouth and this is what we use to try to pick up any sleep related breathing disorders and somebody might have such as snoring or sleep apnea. And so that’s what we used to pick up this.

Ian: 11:37 Then we have ECG here to see if the tin man has a heart. We also have these thoracic bands and abdo bands and we’re looking for respiratory effort, basically in and out. So we would look if there’s any disruption in Brant’s and breathing and then also how he’s kind of chest. If got any paradox of breathing or expansion or whatever it might be (?) in different directions. And so we’re just looking for those things as well.

Ian: 12:00 Then down onto his wrist, we have a pulse oximetry. So we’re looking for de-saturation. So typically for obstructive sleep apnea we would see a reduction in airflow or breathing. We would see some EEG activity. We would see a blood oxygen de-saturation by greater than 3%. And that’s how we kind of identify a sleep and breathing disorder.

Ian: 12:20 Then down… we go down to the leg then we will look for movement disorders down here. Now, currently it’s worth noting that there’s over 80 sleep disorders recognised by the American Academy of Sleep Medicine and this thing that you have is called polysomnography or PSG. And this is the gold standard that we use to try to identify a sleep disorder. Now many people would look at us and go, “How are you supposed to sleep? That’s not representative of a night’s sleep.” And yeah, it’s not, but all we’re trying to do was to get a block of your sleep so we can either identify or eliminate any of those sleep disorders. Because once we know what sleep disorder you have, whether breathing disorder or a movement disorder or a REM behavior disorder, we act out your dreams like sleep talk, or are moving around, then we won’t be able to treat you for that and every treatment modality is different. I think a lot of people think a sleep disorder is just snoring and sleep apnea when actual fact there is over 80. So for all these things here, we plugged them into a little box here. and we use the 80 to 20 method, sorry I’m thinking about data… 10 to 20 method on the head to a couple of these electrodes in and so we can go up to all these different EEG. So everything that’s on Brant gets plugged into this box and it goes to our control room where a technician would monitor that overnight or for a specified period of time. They’ll take all that data to break it down to 30-second epochs or time periods, and they’ll score every 30 seconds for a whole eight hours to see what you have going on. And then they’ll identify if you spent two hours in stage one sleep, an hour in stage two and then we’ll convert it to percentages as well. And we’ll see then against your age group for example, are you spending 15 percent of your time in stage three sleep, which is for growth hormone, physical repair and recovery, and then we might say, well for your age group it should be 20 percent, so we want to see how we can maximise that. So we kind of use that… this is more of a diagnostic than a kind of a longer assessment over time.

Brant: 14:12 And so you were talking about the stages before, um, is stage three the deepest sleep cycle or is it the… (Yes, it is.) So you go… what is REM sleep, the lightest and that’s the dreaming one.

Ian: 14:24 So you start when you are awake, then you fall asleep and you go into stage one. So the EEG activity kind of attenuates and it becomes less frequent. Then it goes into stage two and that’s characterised what we call sleep spindles or sharp and kind of vertex where it goes up and down. We see that in stage one, then we get the sleep spindles so it looks like this frequency and is what’s called K complexes in stage two. And then we go to stage three and it is characterised by this long slow rolling sort of EEG kind of thing is that you will see and that’s the deep state and that’s where the growth hormones being released. (And that’s when your body recovers from…)

Ian: 14:56 That’s physical repair and recovery. So a lot of your physical repairs happen in one, two and three, and then your kind of your brain is getting rebooted, so to speak, in REM. REM is really important for brain reboot or cognitive performance the next day. And a non-REM, which is one, two and three is important for physical performance the next day. Now people will say which is more important, they are both equally important. Now generally the first half of the night you’ll do more non-REM sleep. Towards the back end of the night you’ll do more REM sleep, however you will oscillate. So you might fall asleep at 10:00, then you might wake up at 11:30 in a dream. So you might be shorter, burst up into REM, but the periods become more frequent. However, the body will always prioritise REM sleep first.

Brant: 15:40 And so REM sleep is when you’re dreaming is that…

Ian: 15:42 Yeah, Rapid Eye Movement… and the reason being is when you’re in REM sleep, you basically have what’s called muscle atonia. Your body isn’t moving because we don’t want to act out your dreams don’t. Doing its best is your eyes are rolling and you’re reading (?) (That’s fascinating.)That’s sort of kind of activity we’re looking for there.

Brant: 15:58 I’m just going to go to a couple of the questions that we received on Facebook in the lead up to this interview. (I think there’s 33 questions.) Does Training affects sleep? So I know this happens to me personally, but a friend asked me on Facebook, does having a hard training session like where you just absolutely flog yourself and then you come home and try to sleep, not straight away, but you can do it earlier in the day, but the restless through that sleep

Ian: 16:30 Flogging yourself means something different in Ireland Yes, is the answer to the question. So it depends, it depends on the time of the training session. So for example, he’s working Monday to Friday from nine to five; then they go to the gym and train sort of seven to eight; come home, have dinner, very hard to get sleep before 12:00. So after two to three hours after a training session or a game or a competition, it’s really difficult to initiate sleep. So that’s first of all, it is the timing. Second of all, is the state or the level of intensity or random procedure exertion or RPE, which many people will be familiar with That effort and how you go is going to be very hard to kind of relax afterwards. So we see this a lot with professional rugby players playing at night. Two or 4:00 in the morning.

Brant: 17:12 So what if you are doing let’s say a 5:00 training session and it was really hard, is that going to affect your ability to sleep within that five hours? Would you still be looking… would you still be struggling to go to bed before 10:00?

Ian: 17:24 I think you’d be struggling to go to bed before probably 9:00. Yep, definitely. So you’re not going to probably initiate sleep at least after 9:00, probably more towards a 10. But also Brant it’s important… this is one of the things I’m seeing a lot across all athletic groups is the use of pre-workout and caffeine. Because this is what’s happening, so many people are finishing work to heading to the gym, they are (?) a pre-workout drink as they’re going to door. You’re doing a workout, now caffeine takes from 30 minutes to 60 minutes to peak. So for some people the caffeine doesn’t peak until they leave. And what does caffeine do, it affects your sleep. Because caffeine takes 30 minutes to 60 minutes to peak and then it takes four to five hours to get out of your system.

Brant: 18:03 And I heard it had like a 12 hour half-life?

Ian: 18:05 Eight hour half-life. There’s also different of metabolizers, some people were slow and fast. An average person’s probably will take about four hours to get past that half-life. So if you have a pre-workout at 6:00, peaks at seven, you’re have no chance before 11:00 on sleep really. And if we had some work like that published recently

Brant: 18:21 And if you’re going to sleep, so you believe you’re sleepy but you’re just not going to hit those zones. So if you do fall asleep, are you… because you’ve had caffeine it’s just affecting the quality of that sleep?

Ian: 18:33 Yeah. So interestingly, what’s going to do is if you can’t fall asleep, now what caffeine normally does in the system, it affects the amount of awakenings, or arousals that you have. So overnight then we see what’s called WASO – wake after sleep onset, which is basically more awakenings. So think about your bed like a utilisation metric, time in bed, time spent sleeping, either end of at there’s time to fall asleep, and all those awakenings. So your utilisation or efficiency of the bed has gotten down now maybe to 80 or 70 percent. So while it might be in bed for 10 hours, realistically only slept seven, seven and a half. So a lot of people confuse time and bed as opposed to a sleep duration. So just because you allow seven hours in bed or eight hours in bed, it doesn’t mean that that we would have 100% sleep time.

Brant: 19:16 And you say, um, the, the times that you wake up, is there an average kind of standard amount of times that you’re a person would wake up for an eight hour sleep?

Ian: 19:26 It’s quite normal to wake up, you know, like you know, anywhere from to 10 times a night, and it’s quite normal to wake up anywhere for like up to 30 minutes at cumulatively. It’s quite okay. But many people that aren’t even cognizant or waking up, the small movements, arousals and this is where the EEG on your head is more kind of sensitive on picking up those mid-arousals or movements. Because when we’re asleep sort of, which is interesting because this is the top level PSG. Then we go PSG one, two, three and four. Then we have wrist worn devices that are medical grade and then we go down onto the other devices such as Garmin and so on, then we go into self-reported sleep or apps. And so the more that we go down the less reliability that we have. So when we compare self-reported sleep versus polysomnography sleep, people were up by two hours (and that’s massive difference) massive difference especially over a week. So people have this idea, oh yeah, I’m pretty good when I’m asleep. No not really, because you don’t astro-preject your body to watch yourself at night. So I don’t know…

Brant: 20:27 We were talking eight hours and if you’re out by two, that’s a 25%. How do you recover from jet lag? It’s on a slightly different tangent. And when to or not to sleep when traveling?

Ian: 20:41 Okay. So the answer to this is I’m going to be like a politician because it actually depends. So let’s just help with the principles of jet lag first and what’s going on and I’m not going to able to answer that question exactly because it does depend on every situation. So if we think about map of the world in front of us, we’re here in Australia and the west coast. If we traveled west or east, we’re going to experience jet.

Brant: 21:03 I always find it affects me much more when I’m going west, no east, when I go east. When I go to the US and stuff, it’s so much harder for me than if I go to say Europe or in London.

Ian: 21:18 And there’s a reason behind that. So eastward travel is always harder than going westward. So every time zone you go across it gets more and more difficult. So from here to Sydney at moments like two hours, that’s not too bad.

Brant: 21:31 I find the difference between two and three is even quite drastic.

Ian: 21:33 A lot of people do. You go to New Zealand, it’s like a five hour time difference, four hour time difference whatever that may be at that time of year, that can be hard too. So if you go left to right, let’s say across the globe, you’re gonna have jet. If you go north to south, you’re not going to have jet lag. So if you fly from here to Singapore…

Brant: 21:53 or Japan. I traveled to Japan recently… yeah one hour  and you can travel there so easily.

Ian: 21:55 Yeah. So what you might experience on those flights is sleep deprivation or a bad night’s sleep from traveling, but it’s not actually jetlag per se. Jetlag happens when you cross different time zones. So East is more difficult than going west.

Ian: 22:07 When to sleep or when not asleep? All depends… all depends on when you arrive, the flight you leave, the type of travelling you are doing – business, economy, first class,  are you going there for a meeting, are you going there for holidays, are you going there for like a sport? So it depends on what you want to try and optimize. So in the work that we did with the Western Force looking at jetlag and adaptation, we actually did a lot of modeling work. We had to wear a wrist activity monitors and we help them to pick the flights, said it would arrive in at specific time, then help them synchronize with different strategies, around exposure to light, meal times and so on. So it’s really hard to kind of say this is what you should do and people will say this is what you should do. It’s actually incorrect. Right? But what I will say is in the absence of having no strategy, when you arrive at new time zone, stay awake for as long as you can and try to get onto that new time zone. So if you go, let’s say to London, you got like seven hour time difference from our time. If you land there at like 10:00 in the morning, try and stay awake all that day. Have lunch, have dinner, observe the sunset and go to bed then at 9:00 that night and stay in bed till the next morning.

Brant: 23:13 So that would be a simple strategy when you haven’t got the ability to find out exactly what you should be doing…

Ian: 23:18 In the absence of no knowledge. Get on that local time zone. Don’t start trying to sleep during the day. Then you’d be awake at night and it will completely de-synchronise you, because for every time zone you cross it can take you a day to get used to it. So for some people it takes eight days to get use to London.

Brant: 23:34 Yeah, me traveling to the US it feels like about the 10 days before, um, or Rio for example, that was a firm 10 days that I needed to recover for the, for the race and that’s exactly how much time we had. So yeah, it’s, it’s amazing. And it’s the difference between traveling west and east is just incomparable. It’s so much harder going to the US than to the…

Ian: 23:58 Now on that point Brant, if people want to go to my website, sleep, sleep4perfomance.com.au, there is a free book on there which is about 30 to 40 pages on managing sleep and jet lag for optimal performance. You can download that little PDF book there, free of charge, and you can read more about that as well and get some tips and tricks on jet lag.

Brant: 24:17 Yeah, I’d totally recommend going and checking that out because it just makes such a massive difference if you. If you go prepared, especially if you want to be able to utilise as much time as you can when you land into a new country or a new time zone. Okay. Can you change teenagers’ sleep patterns so that they can function better and how? It’s a pretty broad question.

Ian: 24:41 This is one of the questions that when you answer you don’t want to aim at anybody. There’s one for the parents and one for the teenager, so I’ll come back to science. Here’s the thing, right? Teenagers aren’t lazy and they constantly get battered by everybody about sleep – time to go to sleep, being lazy, and all that. When we were born we need rotating hours of sleep a day. As we get older, we don’t need less sleep, but we kind of tailed off. So once we get past her at 23, 24, it’s roughly about seven to nine hours a night. Teenagers need about 10 to 11 hours a night. But here’s the problem with teenagers, they got to get up in the morning and go for school, go to school. It was like half seven, 8:00. Some parents have got to drop them off first, might be swimming in the morning and it’s going like the 5:00, half five. But from the age of like 14 through 21, teenagers experience as circadian phase. (I don’t know what that means.) What happens is we would normally follow statement, normal population at 11:00 at night and wake up at seven, teenagers don’t. They want to go to bed, can they don’t feel sleepy until 2:00 in the morning. So it’d be like me trying to put you to bed at five in the evening and you go like, “I can’t go to sleep.” Same thing for a teenager. Their system is completely de-synchronized.

Brant: 26:03 So that’s just part of going through growing up?

Speaker 2: 26:05 Yeah. So they want to go to bed late. They become what we call an owl chronotype. go to bed later and get up later. As we get older we generally come back around to the intermediate or kind of in between or you’re come area more of a lark. So like me right now, I’m 40 this year, I wake up every morning at half five. When I was a teenager, I sleep until 2:00 in the afternoon So it’s got nothing to do with being a teenager. It’s nothing to do with her behavior. And it’s nothing got to do with like how lazy they are or their success. It’s got to do with biology. So this is how teenagers flipped through this.

Brant: 26:39 I can see lots of teenagers getting excited about how this clip is going. This is, this is science. I have to, I have to sleep for 12 hours. I would have loved to have known this as a, as a young teen.

Ian: 26:51 But unfortunately society hasn’t allowed that, whether it’s just family life or school or any other things. That’s the problem.

Brant: 26:58 Yeah exactly, because you said that they, through this stage, they need to go to bed later, but there’s no way that they can do that and then they get to school on time because of the way it’s set up.

Ian: 27:08 And school is generally set around parents. And school has become earlier due to have a lot of push from parents about work.

Brant: 27:16 So being able to drop off and then like you said, if any of them tried to do anything physical before that they’re well and truly eating into that sleep.

Brant: 27:21 So what about sports watches? I’ve got a question on Facebook and they said, “Can you use the data that’s on a sports watch to help with tracking sleep?” What’s the accuracy? Do they, do they do it or are they just saying they do it?

Ian: 27:35 So that’s very interested in. So when we looked at the polysomnography that you have on to validate one of these devices, you need to have some weirdest PSG and I wear one of these wrist activity monitors or sport watches, and look at the data side by side. And so we do see a degree of variability between them. So my advice to people is, if you’re going to purse one these devices, try and get one that has been somewhat scientifically validated against PSG and look for the degree of accuracy or variability. So for example, like say XYZ device might pick up 90% of their total sleep duration, so you know that’s going to be about 90% accurate. But there’s lots of devices out there that aren’t accurate. Okay. And the problem is that people will go, “But they say to track sleep.” They are wrist activity monitors not medical devices. And so they are under no obligation to have their stuff scientifically validated to pick it up. So if you’re going to use a device, bear in mind that there’s a lot of variability with (?). If you have a device that tells you had light sleep and deep sleep, I would question that unless it’s taken heart rate variability, so definitely question that. And the other thing I really exercise caution against is the use of smartphones. So people would go, oh, so you got a smartphone there Brant, “Oh, I’ve got a sleep cycle app. I put it over here.” We’re all in the room, how is that measuring what’s going on in your brain? This is the gold standard (Pointing to the sensors on Brant) against this for a free app that you got. Now, if I’m your partner in bed, God forbid, and we are in here, whose brain is it measuring? (You wish you were that lucky.) But who? Or a dog jumps on the bed… the dog is jumping up and down. Who knows what’s going on? So the scientific validity between these kinds of apps and a PSG…

Brant: 29:26 I suppose the only thing that they could verify if they were just sitting on their phone on Facebook until two in the morning, at least it will be able to tell them that I wasn’t sleeping…

Ian: 29:34 All it’s going to do is…yeah and there is an app that you can get that can say like the person stopped using their phone at this time and started this time. That just a period of activity. There’s no indication that they been asleep, but this sleep cycle app and stuff that goes on that’s free and 99 cents, guys, just don’t even bother with it.

Brant: 29:52 Not even worth it. Yep. I’m okay. Now you’re wearing a particular shirt there which is Warrior U. What is this all about?

Ian: 30:02 Warrior U. Well Brant as you may recall, I was in the military originally in my career.

Brant: 30:06 I remember the TedX where you said you the part you about you falling asleep on patrol. That stuck with me.

Ian: 30:15 Yeah. Well, I’d been awake for 72 hours on coffee and bread and it wasn’t like I was just going to fall asleep.

Brant: 30:22 Was it true it’s on the training part, wasn’t it?

Ian: 30:22 That was when I was doing my noncommissioned officers course. Yeah. So it was quite. (Yeah. Quite brutal) Quite fun. Yeah. Um, and so through that and my subsequent work I’ve been doing, I’ve become friends with a guy called Bram Connolly who people may know. Bram Connolly is a fiction author. He’s written two books which are very good. So if you like a military fiction, around Special Forces, you’d like these books. They are actually really good.

Brant: 30:44 I actually make sure to read fiction books to go to sleep. So yeah…

Ian: 3046 You might want to read these because it gets quite pumped up, they are quite good. So it’s like in that kind of realm of like the Bourne Identity or something like that. So they’re really good books. But Bram himself was a major in the Australian Commando Unit and he served in Afghanistan and Iraq and he’s really good guy and he runs Warrior U. And Warrior U support people who want to join the military. So if people want to join the military, they want to get fit, they want to get into the mindset of one, connect with other people. They can do that. But also…

Brant: 31:14 What it’s like a bridging kind of workout, is it?

Ian: 31:16 It’s like a kind of… I suppose I’ve got an online mentorship program where you can join up and it’s quite cheap and um, you know, affordable and get workouts. You can talk to people who have been in the military, you can get some advice. Whatever branch of military you want to go to. What type of fitness you have to do, but equally there are people in there that aren’t interested in joining the military and in their 50’s and 60”s and just want to train like that, and I understand the mindset and apply it to their life. So Warrior U is a great program that Bram operates and it connects people together to promote our message, you know, of that kind of warrior ethos to get through life, not just to join the military. And Bram’s a great guy and he’s very, you know, he’s been on my podcast, Sleep4Performance radio, which is on iTunes and (?).

Ian: 32:00 He’s coming up in the new season that’s coming out in July. And Bram goes into depth about his experience around sleep as commando. So if you think it was bad before in my patrol, you may want to hear what these guys do as commando, and how they sleep before mission, during the mission, and after. And um, you know, Brams tagline is “Sleep is a weapon.” Because if you can optimise your sleep before a mission, you’re one step ahead of the enemy. And we’re not talking about like seconds or minutes of rest like me and you were talking about, we’re talking about life and death situations. So it’s really interesting about how sleep in the military, you know, affects people. So yeah, check out Warrior U. It’s a great website. Bram does great stuff. And if you have good interest in fiction, check out Bram’s books.

Brant: 32:40 Yeah, go ahead and check that out. Now in terms of connecting, how can the No Xcuses nation connect with you? What’s the best way? Obviously you’ve got the website and social media. Just start throwing a few of those things out and what they can expect?

Ian: 32:53 Yeah. So you can just go straight to probably Sleep4Performance.com.au. There you can kind of branch out everything. So we’ve got a number of blogs that are on there so you can go on and scroll through blogs, read some stuff, and discuss some of the points that we’ve been talking about today. You can download the jetlag book that we spoke about. You can download all my research there as well, for free. (And then there’s the caffeine research there as well?) Yeah, there are blogs about that as well. If you haven’t got time to go into big scientific papers, you can download like a one page blog under. You can also on that website, you can get any of my media appearances. They are embedded there as YouTube clips. My TEDx talk is there. The stuff I have done with AIS, Western Force, Park Links Basketball, all of the video clips are in there.

Brant: 33:36 I highly recommend checking out the TEDx too if you haven’t seen it because I reckon it was amazing. Was it 10 minutes? (Nine and a half minutes. Just short and sharp) Just really powerful. Yeah,

Ian: 33:45 It’s really good. And then, what you can do from there is you navigate to Sleep4Performance radio. We’ve got about 20 odd episodes up there, 10 more coming out in July, which I’m really excited about. We have Russell Foster, one of the world’s leading neuroscientists in sleep. He’s got a TEDx talk which is worth checking out, which got over 5 million views. (Wow.) So Russell is on the BBC, The Infinite Monkey Cage podcast. You know, he’s very famous around the world in the sleep and scientific community. We’ve got Amy Bender on from Canada who works for the Canadian Olympian athletes. We’ve got Ian Pryor from the western force, the captain of the new western force. Bram Connolly from the Special Forces. Shona Halson head of recovery at the AIS. And we got a star-studded lineup for this season. So we’re going to launch 10 episodes and we’re going to have like Netflix, you can download the 10 and listened to more than one go if you want or just put it into your phone. Sort of coming out mid-July (Awesome, looking forward to it!) That’s a really good tool and everything is free by the way at the site.

Brant: 34:42 Yeah. Alright. We’re just wanting to say a massive thank you for your time today Ian and for also making this happen. It’s been fascinating. I’m sure you guys have taken something away that you can implement to help sleep better for performance and thank you again and I’ll talk to you soon.

Ian: 35:00 Sleep and Win![/vc_column_text][/vc_column][/vc_row]

EP008: Difficult Conversations with Amna K-Hassan – The No Xcuses Show

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column centered_text=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Tuesday, December 5th, 2017 – Have you ever met someone whose passion is so palpable? This week I was fortunate to interview yet another driven and passionate individual who is out to make a difference in the world.

My latest guest Amna Karra-Hassan founded the first ever AFL Women’s team in Western Sydney. Amna engages with a diverse audience and facilitates difficult conversations. Amna is filled with passion for everything, and she shares that passion with those around her, inspiring and motivating at the same time.

Watch her full interview below as she shares how she got started in football, her struggles as a leader, her passion for social injustice, and more.

[/vc_column_text][vc_video link=”https://www.facebook.com/brantgarvey/videos/1695121840561907/”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text][smart_track_player url=”http://media.blubrry.com/dailygrit/content.blubrry.com/dailygrit/10000000_2392585494300689_1897644326649856000_n.mp4″ image=”https://mlt3mzmowbkm.i.optimole.com/w:auto/h:auto/q:75/http://brantgarvey.com/wp-content/uploads/2017/12/Amna-K-Hassan.jpg” ][/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]Time Stamped Show Notes

00:17 Amna K-Hassan is wildly known as being instrumental in starting women’s AFL in Sydney, and also is passionate about facilitating difficult conversations. So let’s now give you a chance to fill in the blanks and share a bit more detail on who you are.

00:57 Eight years ago I started a women’s AFL team in Western Sydney… apart from a footballer, a passionate advocate of all things girls and women, I am a 29-year old Western Sydney sider (?) who just has real passion for life. You know going after things that I believe in and what I dream in.

00:21 Those things, did they fall across your lap?

00:30 I think every single human has things that just speak to them. For some people its food, for some people its art, some its sport, for me it’s like a combination, like an intersection of the things that I love.

00:45 I am passionate about enabling girls and women to participate and have the best opportunities, whether they want to play elite or community footy. I am passionate about girls and women. I am passionate about where I live, which is Western Sydney. I am passionate about my heritage and culture, and I love talking about that with people. I am passionate about my identity. I am passionate about being a woman. I am passionate about so many things, I feel like I get to speak to all those things.

02:18 What led you to do what you do today?

02:23 There were two things that really prompted me, one of them was the disappointment on the lack of opportunities and access for women to participate in organised sport… So for me it was like why is this the situation we are finding ourselves in and what can I do about it?

03:00 How come the women don’t have a competition to play in? Even though I didn’t know the game and I don’t have a strong affinity, I thought it was about what was fair, what was right. The fact that no one thought about it really bothered me.

03:30 I picked up the footy, I tried to figure out the rules and off I went!

04:03 I am definitely more partial to the AFL. I feel like it is a little bit more elite in the physical side.

04:17 All sport has actually developed in that regard. I think now we look at what does an athlete needs to have to be highly skilled and perform well in their game as opposed to it doesn’t matter if you are packing a few kilos, it doesn’t matter if you want to be leaner because you like that look more, it’s what is required of your body so that you can perform.

04:50 Share something that we don’t know about what you’re doing at the moment that we probably should.

05:09 A dear friend and co-footy player, her name is Reika, she was picked up GWS Giants, and we are incredibly proud of that achievement. I think it is important that we recognise and celebrate the achievements of the people that we love. I met her when she was 14. She was just a kid who had a lot of self-doubt and natural talent, and was like ‘as if I can be pro’. And to have been on the journey as a football sport, backed her all the way, and see her achieve that milestone and hopefully set new goals and achieve new milestones. If you don’t know her name, learn her name – Haneen Zreika.

06:11 What has been the biggest setback or failure? What did you learn from it?

06:35 I guess the one that sticks out for me is the one about me and my leadership capability… It was incredibly hard because I think I had a really self-critical lens, and if you are being really self-critical you can’t do anything constructive in that space.

07:14 It was at least 12 months of me reflecting but through the wrong lens where I was beating myself up about how I was failing or not doing the right thing, or what should I be doing. What I learned in the end was the problem is your lens. The problem was this lens where I thought I could just walk away and people were gonna figure it out and then I would have done my job. ‘Yehey, good stuff me!’ It doesn’t work that way.

07:42 Sometimes people might be confident enough to do something but feel more confident doing it if you are walking with them… Not everyone operates I operate so I need to just settle, and to listen more, and I need to be connected to other people around me and see that not everyone see things the way I do.

08:16 I can imagine it being very difficult to inspire a group of people to continue on with their movement once the key person has stepped away.

08:25 I had to change my perspective on what is success and what is failure. I have defined success as if they feel confident and capable to lead in my absence that is success. But I have to say, if they feel capable and confident, and have strong sense of self-achievement – that is success.

09:20 What is your biggest win or breakthrough?

10:34 That conversation with the guy on the plane, then the courage to walk up to someone I don’t know, who has a lot of influence and power in the business world and say ‘Hey, I would like to meet you’ and then following through going to her office, and every moment after that that I followed through has been a huge breakthrough, because when you meet with people who’ve lived, who have experienced, who are incredibly successful at what they do, you can only learn and grown around people like that.

11:09 We didn’t talk money. I didn’t say I want this much money, I want you to do this for me. She even stripped the conversation back from that, she wanted to get to know the human that was sitting in front of her to say, “How can I enable you as a person who is really passionate? What are your passions?”

11:22 And it was so incredible and that moment it was no longer about the work that I was doing, someone has actually looked at me as a human being and said I’m interested and invested in you and your success. I think that was a huge moment for me because I had to learn what it is to own success.

11:43 Did she take on the role of a mentor?

11:50 I don’t know if she set out to be, but I certainly look at her as one of my mentors. I look at the women I’ve met through the Harvey Norman team as my mentors… The level of expertise, the competence, the confidence of these women has been incredible, and to be able to back and soundboard with experts and women, and to share their personal and professional challenges for me has been incredible. I felt like it has completely enriched my life.

13:20 You got to wait for things. I knew what I wanted, but timing is everything I think, and opportunities present themselves at different times

13:40 What is the one thing that you are most passionate about today?

13:47 I think I have always, if I’m like true to my core, I have always been passionate about social justice. And that’s not an easy thing to be passionate about because there’s so much injustice in the world. It is so hard to keep that positive light and hope when you see people feeling victimized or oppressed or really hurt and not heard.

14:25 But if we say social justice it encompasses enough things and what I think about when I reflect on myself is we can say that we are passionate about social justice but what does that actually look like as an everyday human being. How do I live that passion for caring for other human beings, and their rights, the fact that they are heard and accepted, and loved and cared for? If they are being systemically oppressed, what am I consciously doing to remove that oppression through the small things in how I live?

14:56 It’s very challenging. If you know the clothes on your back are made at the hands of a child… you need to really think. When I drink in a coffee cup and I throw it away… what does it do to our environment? I think about all the little things and go, we are actually a little hypocritical and we are not that really in tuned so I’m very passionate about being really in tuned in social justice.

15:31 I guess, the further you take it, the more difficult it gets… Pick one that you are most passionate about and constantly improve.

15:55 It’s about living right. I always ask myself are you living right. As long as you have the commitment to live right by others, and by myself, be true to my values, then I think we are on our way. It doesn’t mean we will get it right all the time, it just means the commitment to live right is there.

16:19 Is there something holding you back from doing what you do today?

16:23 There’s always hurdles and things that hold you back… Then I got older and felt really trapped by the perception on what is to be a Muslim, or an Arab, or a woman… I think there are always things that may let you feel trapped and for me the greatest gift has been learning how to overcome those obstacles so there are no excuses.

17:14 I love your NoXcuses philosophy! I love it! I think it’s what everyone should live by.

17:28 The goal is to be able to catch yourself then correct cause, because we all make excuses but it’s about getting better in catching yourself doing it. So many times the first initial answer to anything is its too hard, it can’t be done. But when we actually start to look at it, it’s just a simple bunch of steps to get to one point to another.

19:04 What is the best piece of advice that you’ve ever received?

19:11 Venture out into uncomfortable places and you will learn. So don’t stay in a nest, go out and explore, travel, work with people that you feel very uncomfortable with, just be far away from home and you will grow as human being.

19:32 The more that you travel around, the more you have appreciation, and you’ll have perspective. You can actually appreciate what you have versus what you see what some of other people have.

19:46 What’s a personal habit that contributes to your success?

19:53 I have a very strong passion for and ability to prioritise my work… It’s very easy for me to get caught up in next thing that I want to do, but you have to do those core things consistently and you have to do them well. I try my best to commit myself and do the things consistently.

20:27 Can you say it’s something that you are good at? You are good at being able to stop spreading yourself thin and focus on the core stuff that you need to do?

20:36 It’s something that I have actively worked on to developing. I think I was over committed and I felt like I was not giving my 100% to everything so I’m never really satisfied. The only way that I could give the standard that I wanted which is excellence, the only way that I can achieve that excellence and strive for it was if I let go of some things. That’s hard when you are really enjoying being in different spaces, but you can’t be everywhere.

21:08 What is something you have bought for under $100 that has most improved your life?

21:15 Books! I love reading. I’m all for reading. I have book in my bag. I have book on my bed. I have book on my bedside. I have to force myself to not buy books.

21:45 This is perfect because I’m about to ask you what is your favourite at the moment and why?

21:50 I buy anything by Brené Brown. I love her as an author. The greatest book I have ever read that sort of really transformed my thinking was ‘The Gifts of Imperfection’, because I was a perfectionist and she helps challenge some of those behaviours and thoughts. And I was like, you really need to let go of some of this controlling behaviour. We act like it’s a constructive thing, but it’s kind of crazy – we need to let it go.

22:24 What is one key takeaway you have for Grit Nation?

22:31 Maintain the Grit! You gotta willing to work hard, sometimes it means you need to get your hands dirty. And if you just continue to apply yourself… it may not be that grand thing you expect in return, that pay-off. That pay-off might be something completely unexpected and that’s the most beautiful thing.

23:06 What the best way that Grit Nation can connect with you?

23:10 I am on Instagram, LinkedIn, Facebook. My number is all over the internet, as is my email. It’s so easy to find me! You can easily write to me. I’m happy to meet with people. I’m happy to chat on the phone or skype.

23:26 I’m an open book, so I’m happy to have any conversation. A lot of people have been generous in giving their time to me and it helped me, and I’ll be privileged to do that for someone else.[/vc_column_text][/vc_column][/vc_row]

EP007: Time Investment with Kate Christie – The No Xcuses Show

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column centered_text=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Monday, November 27th, 2017 – We’ve all had to deal with the feeling of not having enough time. If you’ve ever felt that you simply don’t have the time, energy and focus to accomplish everything that you want, you could learn a lot from my latest guest.

Kate Christie, is a time management expert, although she prefers the more accurate term time investment expert. Kate is also a business owner, author, professional speaker and mother to three amazing kids.

Watch her full interview below as she shares her knowledge on how to invest your time better, how she turned a bad day into a career and life-changing moment, and more.

EP007: Time Investment with Kate Christie – The No Xcuses Show

Posted by Brant Garvey

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text][smart_track_player url=”http://media.blubrry.com/dailygrit/content.blubrry.com/dailygrit/DailyGrit_LIVE_Ep_004_Featuring_Guest_Julia_Wheeler.mp3″ image=”https://mlt3mzmowbkm.i.optimole.com/w:auto/h:auto/q:75/http://brantgarvey.com/wp-content/uploads/2017/11/Julia-Wheeler.png” social_linkedin=”true” social_pinterest=”true” social_email=”true” ][/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]Time Stamped Show Notes

00:03     Brant Garvey here. Welcome to Episode 7 of #DailyGritLive where I chat to the world’s grittiest, inspiring and motivated people. Let’s chat with today’s featured guests, Kate Christie.

00:15     Are you ready to get gritty Kate?

00:18     I am so gritty.

00:19     So Kate is known as being… you didn’t like the expression time management What was your choice of words?

00:27     I love the concept of time investment

00:30     So let’s call Kate the Time Investment Expert. Now we’re going to start in the section which is ‘Walking Pace’ where we get to know you. So tell us the details about who you are.

00:43     OK Walking Pace, this is comfortable. Kate Christie, business owner, author of two books, public speaker, professional speaker, mother of three awesome teenagers who keep me on my toes – that’s for sure, and 47 – loving it.

01:05     I love being in my 40s. It’s I think that if I had the same attitude when I was in my 20s as I have now it would have been awesome. I’m in my space. I’m confident. I love what I’m doing. I love my kids. I don’t care if you like me to be honest. I’m not looking for new friends. If you like me that’s awesome, and if I can help you that’s great. It’s such a place of strength when you have that level of confidence and I think that’s where I’m at.

02:06     What led you to do what you do today?

02:09     Well, I was one of a generation of women who was told that I could absolutely have it all and I genuinely believed that for a long time and it worked. You know my simple formula for success was hard work plus a modicum of talent plus a load of ambition and I could pretty much have anything I wanted. It worked really well through school, through university, into my career.

02:38     So basically in year 2000 it all start to come unstuck. I had three babies in three and a half years, which was entirely my own fault, I didn’t realise actually what was going on. I still wanted to maintain that pace. I still wanted to use the formula. Hard work plus some talent plus heaps of ambition, I could have anything and it just didn’t quite work when you’re running around with three babies hanging off you. So from there I started my first business which was to help really busy professionals manage their time differently by outsourcing some of the home help pieces at work. So it really morphed from there.

03:29     Share something we probably don’t know about it that we probably should, in your area of expertise.

03:41     A lot of the people that I worked with… people who are very motivated, really talented. They’re performing at the top of their game but they know that there’s more to be had. They’re looking for that cream on top. And. I think without exception most of my clients describe themselves as control freaks. They say, “I’m a control freak. I’m a control freak. I need to have control of all of this.” They say it with a level of guilt.

04:28     So I guess the thing that most people not know about time management is control is awesome and you want to control the frame. It doesn’t mean you’re a control freak but when you’re operating at your peak, and you’re operating in an environment where you feel you have maximum control over your own agenda then that is when you are investing your time really well.

04:52     Move away from the language. Embrace your control freakiness. You need to accept and understand that you’re operating best in an environment where you have control of your circumstances and that’s what you need to be doing.

05:10     What is your biggest setback or failure and what did you learn from it?

05:30     It was right in that phase of trying to manage my corporate career, be a super mom, and manage three kids, and to do so and to embrace my career ambitions without guilt was a place I was trying to get to. And with that in mind I was pretty much not focusing on anything 100%, not doing anything particularly well…

06:05     ….So there I was trying to have this child extricated from my leg. All of the other parents looking at me saying, “You are a failure!” And I fled to the car and I my stress and guilt was absolutely palpable…

07:14     I had this profound realisation that point in time that I was the only member of the executive leadership team who didn’t have a full time wife and I thought. “What the hell am I doing? I’m killing myself here.” I was chasing it all. I was trying to have it all.

07:30     I very firmly believe now that you can’t have it all. You really just need to chase after the bits that are most phenomenally important to you and nail those in the rest is white noise.

07:43     I guess that was my biggest epic failure – not having perspective on what was most important. And I was chasing everything and I guess my comeuppance or that moment of truth in the boardroom was ‘this is not me, this is not who I want to be.’

07:59     …I was not feeling fulfilled and I was feeling bored. I sort of went from one extreme to the other. So that process in itself was an epic fail. And that was when I then said, “Look come on what are you going to do?” That’s when I started the businesses.

08:51     So what would have you done differently to be able to fulfil both parts of that life like balancing the three kids but also the career that you’re passionate about. Was there something you could have done to make both work in those days.

09:05     Look probably and I think it goes back to my initial comment about sort of being in my 40s and feeling really confident about my skill bites and my worth and where I’m at. And I think at that point in time if I wasn’t just a brand new mom to three little babies, if I wasn’t so tired, if I wasn’t trying to please everybody, I probably would have had the guts to actually say to those people sitting around the boardroom table, “You know I get a reality check. Don’t look and watch. Don’t stop speaking. This is what you know my life is and if you want me in this company, you want the skills I bring to the table then respect the decisions that I make. I would have had I guess the balls to call them on their attitude. And I didn’t. I don’t feel guilty about that because it’s that classic ‘a door closes and another door opens.’

10:06     I chose a path and that awful kind of period of time has almost turned out to be the most fantastic thing that ever happened to me because I love what I’m doing now. And I probably wouldn’t have done it unless I felt forced to do it.

10:23     And I guess that probably ties into what I’m asking next which is what is your biggest breakthrough, the biggest win that you’ve had?

10:32     Probably starting my business and making it successful… And I think if you believe in yourself. You have an absolute passion for what you’re doing then you’ll make it happen. And I really strongly believe that and it’s something that I am constantly saying to my kids and trying to impart into them.

11:30     You don’t have to take the normal route. I didn’t sort of fall into what I’m doing until I was in my 40s and now, I love it. And so I think that there’s lots of different roads that you can take. But as long as you love what you’re doing and you’re passionate it’s going to work.

11:50     I totally agree. I mean I didn’t get started in what I’m doing until I was 28 and that’s purely because I didn’t know this way existed… I guess this is again like leads into what I’m going to say next which is what is it that you’re most passionate about at the moment?

12:23     In a work context… I’m really passionate about getting people to think differently about how they manage their time. Time is not something you manage. It has such negative connotation. Time is something you invest and it’s really about looking at the way you’d use your time in the same way as you use your money.

12:55     If you’ve got ten thousand dollars, you’re not just going to go blow that money. You’re going to think about it. You’re going to research. You’re going to work out what you can invest in to see that money grow or you’re going to plan your holiday, but you don’t do anything ultimately spontaneous with ten thousand dollars and so you shouldn’t do anything ultimately spontaneous except for the fun stuff with your time.

13:15     You know you need to say look what are my most important priorities. What do I need to be getting done? When is my best time? What should I be using my best time for, only for my best work. So it’s around investing your time it’s what I’m really passionate about the moment.

13:33     I guess the concept around having that learning mindset and knowing that regardless of how good you are at what you do, you’ll always going to be able to learn from someone else. They’re going to have a different take all they are going to suggest something that is slightly different to what you use, and so having that learning mindset and not assuming that you know everything and that your way is the best way.

13:55     I love that learning mindset. I’ve recently been doing a lot of research into growth versus fixed mindset. And it’s that same thing, realising that you’re not born with all those set of skills or that limited knowledge you can grow it over time and learn from other people and make mistakes and it’s not pass or fail, it’s just a part of the process of what it is you are ultimately trying to learn.

14:22     Exactly. It’s so true. And with my kids being teenagers, this is something that they push really hard at school these days right from primary school into secondary school, as you know the concept of resilience but taking it further in terms of having an agile learning mindset as opposed to a negative pass-fail mindset and also taking that resilience further to understand that you know shit happens and it’s not always easy.

14:52     You’re not necessarily going to get the dream run. You may not get picked on the team you want to be picked on. And you’ve got to work hard. It’s about you know I’m really counting on imparting to my kids this concept of nothing’s going to get handed to you on a platter. And if you want something hard and bad enough then you go and chase that down and you’re going to appreciate it and love it so much more when you get it than it was just handed to you.

15:20     I totally agree. And just going back to what you were talking about before. I think it’s crucial to make sure that when you’re investing as you say your time to make sure that you’re getting the largest return on investment just like you do with your money. Whether that is financial or whether that is hanging out with your family. It’s whatever is the most important to you.

15:44     Absolutely. So true. Often one of the exercises I take clients through is the concept of is this the best use of my time. And when you take on a task, you stop and ask yourself, “Is this the best use of my time.”

16:00     There are four different cost lenses you can look through. The first one is financial cost – so in terms of my time is money… So if my time is with $50 an hour and I spend an hour a day on Facebook, that’s costing me $18,250 of my time.

16:32     The second cost lens is the opportunity cost. So what else could I be doing with my time right now… What’s my tradeoff? What have I missed out on…

17:00     The other two costs are emotional cost and physical cost. So if you’re spending your time on stuff that makes you unhappy or a few feel good or bad about your time spent, that’s an emotional cost.

17:12     The physical cost is if it causes physical or mental pain, you sitting it desk all day and your back is sore or if you’re so stressed at work that that’s a physical cost.

17:30     Your job is to think about the question, “Is this the best use of my time?” Look and think which of those four cost lenses resonates with me as an individual. And that’s the one you need to look through when you decide where you are going to spend your time.

17:42     And I guess that would also come back to your values as well what you put value in personally. So I think it would be a balance of those two.

17:50     Absolutely. And everyone is going to be different. It’s got to be based on your values and also your goals.

17:58     Yes. Did you have anything that was holding you back from what you wanted to do?

18:09     No I don’t think so. I guess the only thing was probably not too much self-doubt, but I guess there was a level of pressure in terms of realizing expectations as soon as I possibly could. So in terms of external influences that I knew that things were going to get there eventually, but sometimes I guess I felt a bit of pressure externally in terms of speeding up that process.

18:45     Yeah but totally relate to that by the way.

18:48     But I don’t feel that it held me back it was more kind of just something that was kind of hovering over my left shoulder sort of thing.

18:57     Right now we are going into the ‘Sprint Rounds’, so basically I’m going to say two words…

19:05     I’m terrified!

19:07     No, they’re very very tamed questions. Okay so, winter or summer?

19:12     Summer.

19:13     Awesome book or audiobook?

19:14     Book

19:16     Run or cycle?

19:16     Run

19:20     Awesome! Eat out or home cooked?

19:22     Home cooked

19:26     Now in the next section is what I call the ‘Run Section’. And this is where we find out some really cool pieces of information. So what was the best piece of advice you’ve ever received?

19:40     100% was from an American mentor who is a phenomenally successful businessman. You know we’re talking billions and squillionaire sort of thing…

19:54     He’s someone I worked with for a couple of years and I learned a phenomenal amount from him. But the best bit of advice I ever got from him was ‘data is keen’. So never ever ever go into a presentation, into a pitch, into a business plan, into a business meeting, into a partnership meetings, don’t go into any meeting without all the data.

20:20     Once you have the data it’s so easy to influence people to make a decision the way you want them to make that decision. So data is keen. I live and breathe by that.

20:40     What would be a personal habit that you believe contributes to your success?

20:50     Focus. The ability to very quickly identify what’s the most important priority and then to focus single-mindedly on that without distraction.

21:05     And do you believe that’s something you’ve managed to create as a habit because you’ve forced yourself to do it on a regular basis and now it’s something that’s almost subconscious?

21:16     Probably, when I look back I could trace that right back to high school where I studied and I always had a goal, and I was always very single-minded about reaching my goals. I’m always very goal oriented.

21:35     If it was a habit, it was easy for me to embrace the habit. I never felt like I was something I had to work at. I think it was just my you know crazy set of single-minded ambition perhaps but it is something that I feel probably comes naturally. I didn’t have to work at it but it certainly worked for me.

22:51     This one I always find fascinating. But what is something you bought for under a $100 that has most improved your life recently?

23:00     Oh something for under a hundred. Well this a terrible answer but it’s the one that comes straight to mind…

23:19     Mine’s probably not even as exciting as a pillow. I’ve had a lot on and I’m juggling a lot of balls. I’ve kind of been doing everything I tell my clients not to do. It’s like you don’t want to go to the toilet in a plumber’s house. I made the time on Sunday to go shopping with my daughter. And I went to Bones and because I seriously was very very low on underwear. So I bought 10 pairs of undies in less than $100 and now I don’t go looking for underwear in the morning.

23:59     I recently read The Barefoot Investor and one of his steps is go replace your undies and throw out all the terrible ones. Invest in that because that’s something you need to invest in quality in. I think it’s amazing it’s one of his crucial steps in financial freedom.

24:19     Absolutely! I swear by it. I’m very happy with that investment. The flipside of that is you then declutter. So every time you buy something like that you get rid of all the other stuff and throw them all out… very cathartic

24:39     What is the book that you would recommend and why?

24:51     At the moment I’m reading a really quirky book and I can’t remember who it is by because I can never remember the author’s name. It’s something like the girl who saved the Swedish Prime Minister or Swedish King like from an atomic bomb or something really weird. It’s really quirky but I’m really loving it.

25:16     Is it The Girl Who Saved the King of Sweden?

2:118     That’s it!

25:31     It’s very different it’s very clever.

25:33     Awesome! And now what is one key takeaway and how can GRIT nation connect with you.

25:44     An absolute no-brainer. From a time investment perspective is you have to stop multitasking. I know that often is women we love to say oh I’m a great multitasker and you know my husband and my partner he’s just bloody hopeless. Unfortunately, the guys have got this one right… And when you multitask your productivity goes down by 40%. So if you multitask throughout the day, all day then at best you’re only ever operating at 60% capacity, which is equivalent to losing a night’s sleep. It’s the equivalent of losing 10 IQ points so don’t multitask. Identify your key priorities for the day, lock in time and then just single focus on that. Turn your phone off, turn your alerts off because they will make you multi-task.

20:50     … and the best way that our GRIT nation can connect with you.

26:57     Via my website which is timestylers.com

27:01     Ok awesome! Thank you so much for your time today Kate! It’s been an absolute pleasure getting to share your journey and learning about time management or time investment which I much prefer.

27:15     Thank you so much for joining us and we’ll see you next week on Daily Grit.[/vc_column_text][/vc_column][/vc_row]

EP006: More Businesses Than Hot Dinners with Eoin Byrne – The No Xcuses Show

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column centered_text=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Monday, November 20th, 2017 – It’s one thing to be inspired by the greats; it is another thing to choose to follow in their footsteps. Our guest, Eoin Byrne, is one of those people who saw others’ success, and thought “Why not me?”

Watch his full interview below and find out how his natural curiosity for business and technology, and with a whole lot of hard work and passion led to his success today.

EP006: More Businesses Than Hot Dinners with Eoin Byrne – The No Xcuses Show

Posted by Brant Garvey

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text][smart_track_player url=”http://media.blubrry.com/dailygrit/content.blubrry.com/dailygrit/DailyGrit_LIVE_Ep_004_Featuring_Guest_Julia_Wheeler.mp3″ image=”https://mlt3mzmowbkm.i.optimole.com/w:auto/h:auto/q:75/http://brantgarvey.com/wp-content/uploads/2017/11/Julia-Wheeler.png” social_linkedin=”true” social_pinterest=”true” social_email=”true” ][/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]Time Stamped Show Notes

00:04     Brant Garvey here and welcome to episode 6 of #DailyGritLive where I speak to some of the world’s most gritty, motivating and inspiring people. Today’s guest I have Eoin Byrne who is the founder of ScanCam, a very exciting start up tech company and his idea here is to be able to give power back to the people who own petrol stations in Perth. But that’s just one chapter of what I believe is a very interesting life that he has led. Now I’d like to give you bit of a chance, and welcome you to Grit Nation.

00:42     Tell us a little bit of your backstory. Who are you?

00:45     Who am I. Well, I’m just a serial entrepreneur I suppose. Just love the challenge of business. I think it started when I was about 10, you know managing the local paper round. In my street I had about four or five of my neighbour’s kids working for me and I thought this business is not bad idea.

01:09     So were you taking a little bit off the top?

01:15     Yeah skimming off the top – even off my brother.  Always loved business. My mom used to tell me stories about her father and he was sort of very involved in businesses back in my homeland in Ireland. And then growing up listening to stories about my granddad inspired me to start on the journey to business.

01:34     And now how many businesses are you being involved?

01:36     Probably 10.

01:39     Now let’s go with one of the worst experiences you’ve had in business. What was the most challenging, the worst incident, adversity you had to face in business?

01:52     Good question. There’s always lots of challenges in business especially modern business today. We face a lot more challenges I suppose than my grandfather had. I suppose the biggest one, more recently I had a venture, a restaurant venture that I had, so worked really hard for about three or four years on this product in Australia and it didn’t go too well. We had to close the business down. Lots of learnings, but that was pretty tough on me and my business partner.

02:18     Can you give us a specific reason as what made that happen?  Was there a specific mistake that led to that?


02:25     I suppose different economic times. I suppose we were in a retail sort of market and retail was doing pretty tough at that time. We made a lot of mistakes managing those businesses as well.

02:43     Can you give us one piece of advice that you would have learned from that instance that you now used to help you moving forward.

02:52     For me it was definitely keeping focus on the on the business books, so the accounting side of things. I suppose I was a little bit of green and my fingers wasn’t on the pulse in regards to how the business was properly being run financially. (Like cash flow) Yeah definitely cash flow that’s the big one.

03:12     Now, we’ll move to the opposite side of that. What is the biggest breakthrough moment you’ve had in your career – the most exciting part?

03:20     I suppose our new venture at of the moment ScanCam. It’s a really exciting new product. Like how a lot of our business that I have been involved in, we started off like retail. Actually ice cream business was my first business. So when I was about 18, I think I was at home sick one day watching Oprah actually, and it was “Made Millionaires’. The episode was about people that invented something, or started from scratch and now they’re living legends in the business world. The Build-A-Bear was on there and this one guy invented ice cream that was cryogenically frozen ice cream. It was frozen up minus 300 degrees and ended up in tiny little balls. I was like – man that product’s great! If I just think of an idea like that. Something that I could bring to market that people would love or I could make millions. A few weeks later I was like actually where is that product? It’s not in Western Australia. I did a bit of research and found that the truck was in Australia but on the East Coast and then I set about to bringing that product to WA, to the streets, festivals and fairs. So me and my mate bought like a second hand run down trial that was a food trailer, it was involved in an accident and it was written off. We sort of patched it up and then we started selling ice creams on the weekend. That where I really sort of cut my teeth in business. Learning about rostering, supply chain, ordering…

04:44     How much business knowledge you reckon you had going into that?

04:46     Zero. Zero. We made lots of mistakes and you know we paid for it.

04:51     The paper run didn’t help…?

05:53     No… Not at all…

04:57     One thing that’s really really cool about the story is that It was literally a moment in time that something that caught Eoin’s attention and he said let’s give it a crack.

05:05     (Let’s just do it.) And you managed to be quite successful with that business. What was the most revenue made in one year?

05:13     I think we went to the awards for that product and then we sort of sold more than any other ice cream dealer in Australia. I think we did over a half a million dollars on the weekend of ice creams. That’s a lot of scrunched up five dollar notes from little kids!

05: 30    Which is epic! It’s awesome!

05:32     One of the questions that I have which is an interesting one… What’s one thing you spent under a hundred dollars recently that you could say contributed to helping you – had the biggest impact?


05:49     Well when I was thinking about that question earlier on, and I’ve seen you do that on few other videos. And I thought well if I have it back then in 2010, if I bought a hundred dolls with bitcoin that would’ve been good. (How much is it worth now?) It’s worth about 300 million now.

06:06     Anyway, I suppose more recently my pillow. Sleeping is huge. I’ve got that newborn – three month old.

06:15     We both have newborns, yours is just a couple of weeks older than mine.

06:18     Yeah, so you know how important sleep is. So I suppose my pillow, definitely under a 100 bucks.

06:25     On that note, I actually have a really interesting question. How have you managed to juggle time since becoming a new father?

06:36     You work a lot. You are a bloody hard worker and you are also at every event that we are working on in terms of the business side of things. Yeah, I would love to know how you balance it.

06:46     I suppose I’m really lucky that my workplace is like 350 metres away from where I live. Commute time is good. Also, my wife’s off her work and she’s a great cook and loves cooking so she’s always dropping off lunches and bringing my daughter down to see us, which is great.

07:18     Now we are moving on to what we call the Sprint Round, which is a couple of quick questions.

07:24     Winter or summer?

07:26     Summer

07:29     Book or audiobook?

07:30     Audiobook… a 100%

07:31     The same… absolutely! Massive fan of audiobooks.

07:34     Run or cycle?

07:36     Oh… Run

07:38     Okay cool… we might go for a run sometime

07:44     Eat out or home cooked?

07:46     Home cooked all the way. My wife is a great cook like I said before. I love a good home cooked meal.

07:49     And now this is a part we haven’t spoken about yet, you actually have some restaurant in Bali.

07:54     Yeah

07:57     So was that inspired by your wife’s cooking?


07:59     Not quite. While I was running the ice cream business, it was just sort of part time on the weekends, I was also sort of running security. You know security was sort of my fallback in between all my businesses, running security teams. I was running a few security teams in Indonesia, Bali. I’ve been there for eight years, on and off.  Just contract work, running projects over there for security and that sort of led me to sort of rubbing shoulders with some businessmen over there. A couple of guys from Perth and we started a cool little restaurant over in Seminyak called Frankenstein’s. Yeah. So it’s like a cabaret horror themed restaurant. Similar I suppose to Dracula’s on the Gold Coast in Australia. Yeah and it’s been a great really good project for us.

08:48     And would that be one of your most successful businesses to date?

08:55     … the most successful is ScanCam by far.

09:03     Let’s just actually talk about what ScanCam is about.

09:08     So as I said before is running security teams and it was probably about 5 to 6 years ago I helped integrate the first day ID scanners into license venues or nightclubs. So essentially when a patron go into a nightclub we scan your ID, we have your details and that patron was kicked out for being abusive and violent or whatever they’d be banned from that network of ID scanners. And so after scanning like hundreds of thousands of IDs I was thinking there’s probably a better way to make money than standing up a door. I was driving home to a petrol station and as port in and as I did normally at the counter, the guy was just frantically scribbling something a lot and every time I come in here like you scribbling something down, what are you writing down? Your license plate.

09:58     What! You write every license plate by hand. And I said, Why? ‘Just in case you drive off without paying for your fuel.’ Is that a problem? And I thought well if BP could do a quick history check of their customers like we were doing on the door that’s an opportunity. And that was the birth of the concept of ScanCam

10:15     And how long ago was that?

10:17     We started ScanCam officially probably three years ago. Unofficially, probably a year before then.

10:27     And you’ve just been building up…

10:29     Building and building… sort of using the lean, agile methodologies. We first built a prototype and then NVP(?). So we used that. The company had an offshore team. We built like a really cheap prototype to prove the concept and set it up at a petrol station and literally went there on Melbourne Cup day when I knew no one’s going to be around. Put the ladders up against the wall, drill it up, put some cameras and then probably about 18 months of R&D and really got this thing working.

10:58     And then we did a capital raise and our first round of seed was successful and I think it ran about half a million secured in the first round which was great. It was a big turning point for us. It means we could put a heap of money into it and redevelop our whole technology. Moved it away from Amazon and brought it into Viasure (?) with Microsoft and recoded everything in dot net and made it more scalable.

11:24     Right now I think we manage maybe five or six hundred devices across our network and we want to grow that by 10 in the next 12 months.

11:34     For someone who has been personally behind the scenes, it’s epic what they are doing. There are on that tipping point of being I guess in real traction with the petrol stations. And the technology is phenomenal. What they do and what they can catch is really exciting and I can’t wait to see the next stage of ScanCam.

11:52     Let’s go into what we call Run Section

11:53     What’s the best piece of advice you ever received?

11:56     My dad he always said to me growing up you can’t get that you don’t get diamonds without pressure. So really without pressure you don’t get diamonds.

12:08     Starting a business is a grind. Especially innovation and your back’s always against the wall. You’re breaking new ground with new technologies. It really does feel like that. Sometimes you really got to push through it before something breaks through.

12:29     I mean, in case you haven’t picked that up already, he is very passionate about what he does and you obviously need sell that passion to everyone else you speak to. (Yes) It’s very very energy consuming.

12:40     What a personal habit that contribute to your success?

12:44     Probably not a habit but I got ADD and I’m dyslexic so I started license plate recognition company when numbers and letters have to be in a specific order for a certain reason.

13:00     So you get other people to manage that part?

13:02     Sometimes opposites attract, right? But I think that I’ve just focused my ADD instead of being disruptive. And you know in school I was a bit disruptive and you know I didn’t go to Uni or anything. I just turned that energy and focus that towards business and I’m obsessed with business. And I’m obsessed now with Innovation. Moving from bricks and mortar type business were I had restaurants and I had ice cream trucks, kiosks, and cafes and now moving it to the realm of software. It’s dangerous because you know there’s no limits with software. So it’s exciting times.

13:40     Actually listened to a podcast recently which I’ll probably share in the link and it was talking about how ADD people can obviously very excitable, but if they locked down and focused onto something they can actually like hone in and be very very good at getting something done like staying in that zone for a long period of time and I pretty sure that’s what you did.

14:09     What is your favourite book, and why?

14:12     My favorite book. I’ve got two. One of them is The Lean Startup by Ries. Again it’s all about agile development and what we’re doing. I think it’s a bible for anyone that’s starting up a tech business… The other one is You Don’t Have To Be Born Brilliant by John McGrath. It’s just a really good, really awesome tale about John McGrath. He’s the real estate guru in Australia. I think he owns part of the Condo AU (?). He wasn’t necessarily the smartest kid in the school. The tale talked about him going through challenges and he wasn’t born brilliant but now he’s one of the best in Australian at what he does.

15:02     I wasn’t born brilliant either so… (Really good book)

15:08     Two great recommendations. Now the last part is, what is one key takeaway you have for Grit Nation viewers, and the best way to connect with you? One key takeaway that you can give the viewers of what they should do or how they can implement from your stories. What you’ve learned along the way… a piece of advice to them.

15:31     Piece of advice really is back yourself. You know sometimes the best innovation is born when you’re backed into a corner and you have nowhere to go. I suppose, just grit your teeth. You know it’s a grind. Starting in business there’s going to be peaks and troughs and sometimes you feel like you’re on a roller coaster. One minute we’re fighting because we’re doing deals with oil majors and the next moment we’re stressed out about cash flow.

15:58     Yeah that’s an amazing advice. You’ve heard me say in previous episodes I’m all about starting before you’re ready and grit is obviously a big focus on what I do.

16:07     You’ve been on this journey for three plus years of trying to make this happen. This stuff doesn’t happen quickly. It’s about being able to hold on to that long goal.

16:18     That’s right. You think when you first see all the successful tech startups you think money just landed easy. You know you hear about stories like Uber and AirBnB and these guys just made a fortune from nothing. But then you listen to their podcast (turn the switch and the next day it was working). You listen to their podcast and they been through the same thing. They’ve been put through the wringer and they were at the other end.

16:38     And if we had any viewers interested in getting touch with you, what’s the best way to get in contact?

16:42     … just from LinkedIn

16:53     So look him up on LindkedIn If you want some advice, feel free to send a message.

16:55     Okay Grit Nation, thank you so much for tuning in today. So grateful to have you here. All right love your energy as I always do. And I’ll see you guys next week. Thank you very much.[/vc_column_text][/vc_column][/vc_row]

EP005: If you saw something wrong, would you change it? with Darren Lomman – The No Xcuses Show

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column centered_text=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Monday, November 17th, 2017 – This DailyGrit Live episode is with someone who specialises in making dreams come true, Darren Lomman – entrepreneur, social innovator, public speaker, human-centered design and engineering specialist!

From making personal dreams come true, Darren is now on a mission to make oceans cleaner and to reduce plastic waste in Western Australia.

Watch his full interview below and find out what Green Batch is and how you can help keep plastic waste in our oceans.

EP005: If you saw something wrong, would you change it? with Darren Lomman – The No Xcuses Show

Posted by Brant Garvey

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text][smart_track_player url=”http://media.blubrry.com/dailygrit/content.blubrry.com/dailygrit/DailyGrit_LIVE_Ep_004_Featuring_Guest_Julia_Wheeler.mp3″ image=”https://mlt3mzmowbkm.i.optimole.com/w:auto/h:auto/q:75/http://brantgarvey.com/wp-content/uploads/2017/11/Julia-Wheeler.png” social_linkedin=”true” social_pinterest=”true” social_email=”true” ][/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]Time Stamped Show Notes

00:00     This was supposed to happen on Monday, but we had technical difficulties. So now we’re coming on site here with Darren Lomman who has the company or the not-for-profit Green Batch which is focused around making sure that there is more fish in the ocean than plastic by 2050. Just take a moment and let’s introduce you and what you’re about and why we’re sitting down here in Perth City surrounded in a bunch of plastic.

00:26     Well right on here we are showing that we are generating this plastic every single day. I heard an advert a while ago that said by 2050 there’ll be more plastic in our ocean than fish.

00:40     Just stop and think about that for a second. More plastic than fish. Our oceans are really bloody big. (It’s ridiculous) There’s a lot of fish. But there’s going to be even more plastic. Our fish will go swimming around fish in this load of stuff very very soon.

00:58     So this is just a sample of what our oceans will look like very very soon.

01:00     And I mean it is already quite drastic how much plastic is currently in our oceans at this point let alone what is going to get to by then.

01:06     You know what, every second, 15 hundred bottles get poured into our landfills from our oceans.

01:14     Every second… so in ten seconds that’s fifteen thousand bottles. (That’s ridiculous) Do you have an idea how much that is, that’s hard to fathom. Every hour, if we collect those bottle up, it’s enough to fill up 240 Trans Perth buses. So imagine a convoy. 240 buses long, rocking up to Cottlesloe Beach and pouring their contents of plastic out in the ocean. Every hour. 24 hours a day. Seven days a week. 365 days a year. Forever, ongoing. That is what we’re doing to our planet right now!

01:48     It’s just crazy! And Darren, rather than being someone that sees an issue, he also is a doer. He saw the problem and he wanted to find a solution. How did you stumble across that?

02:00     Well, it was actually by accident. When I heard about this I thought, WA is such a beautiful city. We are really fortunate to live in one of the most beautiful places in the world. Look at our beaches, they are amazing! You don’t see plastic. You come down to the Perth City mall and there’s none of them… other than here right now. (Other than what we’ve set up) There’s no plastic anywhere.  What’s WA is doing that’s so great compared to the rest of the world. What can the rest of the world can learn from us.

02:24     I’ve been recycling since I was a kid… you’ve been recycling as majority of the population. So I started to find out what we were doing. I started researching and I couldn’t find anyone that was actually doing the reprocessing. The people were collecting the rubbish and sorting it, but there was no one reprocessing them. So I went out to the recycling facilities and asked, “What are you doing when you collect these? Where do you send it to?” They could not give me a single name or address or business in WA that actually does any reprocessing.

02:56     You couldn’t find a straight answer, so then you actually discovered that a lot of it gets sold to be burned. Is that correct?

03:04     So when they collect all the stuff from our recycling bins they sort it, and then it’s turned on to another party who then in turn sells it. And they will sell it to anyone that will buy it.

03:15     As a money making thing…

03:16     As a money making thing… We don’t dump it at our ocean. It’s a commercial thing. These companies are designed to make money. Now dumping it in a landfill actually cost them money and they pay levies so they don’t do it. Dumping them in oceans, well that’s free but they don’t make money, and there’s a lot of competitions there, so it just gets sold to anyone who will buy it. The only people who will buy it. There are two categories of people who will buy it – those who reprocesses, that actually genuinely recycle it, and there’s those that goes to wastes and incinerators.

03:45     Globally, 1 to 2% of our plastic actually gets reprocessed. (1 to 2%, ridiculous!) The other 98% – oceans, landfills, wastes and incinerators.

03:57     You got a thousand bottles here, 980 of them, just purely by basic statistics are not going to be recycled.

04:05     Yeah, that just goes to show … this is just a small sample and most of it going to end up as pollution.

04:12     What’s so important about this week, and why are we set up here? I’ll give you a full shot of where we’re at. We’re in the middle of Perth (in Forrest Place), why are we here today?

04:28     Well a couple of things – this week is actually Recycling Week (so very relevant).  Very relevant to what we are doing. We’re supposed to be celebrating Recycling Week (just what we do in Western Australia) Like there’s something to brag about our zero reprocessing… but it is also last month we launched a crowdfunding campaign to set up WA’s first reprocessing plant.

04:54     We had an amazing response from the public. We have raised over $60,000 in just under a month.

05:01     $60,000 in under a month… that is absolutely phenomenal!

05:13     Just what we need, more plastic. So that first 50,000 has helped us to set up this program. We can now roll out into 50 schools to start their collection. In our pilot schools we are running this, and then we continued the crowdfunding to get further $8,000 which helps us get a machine, using air to separate these labels from the bottles. You look at these labels, a lot of manual labour because we’ve been removing them by hand. Now we got the funds to have the machine and then two nights ago we hit that target, so we released the next target. If you have a look here, these bottles have labels, also got lids and these little rings. Now if we have to remove hundreds and thousands of it, that’s a lot of work. We can actually remove them using water. When we shred it down, we get all these particles, the lids and the little rings float in the water and the PET sinks down. That’s $5,000… now we are up to 60, now we have $3,000 left, I think it’s $2,500 the last I look. So $2,500 and we can get that machine. The campaign closes at 9:00 PM tonight… that is the deadline. We got 9 hours left to do this. (9 hours to get how much?) 2 and half grand to get all of these… it’s hardly anything.

06:32     9 hours left to get the next part guys. LIke I said, Darren sees problems, like labels, and finds the solution… like the lids, finds the solution on how to separate them. He wants to do this and implement them in scale. He wants to have them in schools, so people collecting them in schools and having these systems in the schools to be able to repurpose it to use it for…

06:54     Yeah, well that’s the first product we are making out of this PET is actully 3D printer filament. Now 3D printer filament is a consumable that goes into a 3D printer. And by doing that, it means when the kids are actually printing stuff on the 3D printers in their schools, they are actually printing out of recycled bottles. Whereas at the moment they’re just buying more plastic and adding to this. We want to flip that around and actually get them working with us solving this, and consuming this stuff, rather than adding to it.

07:26     Consuming this to be able to make more amazing things that can be used to help the world rather than hinder it.

07:32     Absolutely. We are after the support of WA. We have more steps to close that. This is happening. We’re gonna keep fighting for this. Whether it rains or not, we’re gonna pursue and make this happen because whether it rains or not, people are still buying water bottles. We want people to reduce the amount of plastic they use, but it’s not just water bottles. There’s a mix here, like this fruit and veg tray… there’s a frozen dinner tray. So this is PET plastic. You’ve got your bakery stuff from your supermarket. There’s literally thousands of products… there’s a window cleaner there… there’s all sorts of stuff.

08:15     Plastic is not going away anytime soon. There are businesses behind it. It’s cheaper for Coca-Cola to send plastic than glass. Unfortunately that’s a huge momentum to change the entire plastic across the whole. Yes, we want to address the amount of plastic, in the meantime we have to be reprocessing the stuff that they are doing and using right now. And to me, I think it is absolutely unacceptable that we, as a wealthy, good state of West Australia, just offload our rubbish to people like China and make it their problem. I think that’s a cop out.

08:53     Which is burning it and then making it our problem globally anyway. I mean like I said guys it’s a fantastic initiative to help reduce the amount of plastic that gets left around the world. To be able to repurpose it to help kids make amazing things. Darren is taking it on himself. He’s managed to get some massive support. Like we said, the crowdfunding campaign finishes tonight at 9:00 PM. We’re two and a half grand shy was that right? Two and a half grand shy of hitting the next target.  To be able to separate the lids and the little ring across the top of the bottle. Fantastic! Please share this with everyone. Get behind Darren and he’s Green Batch cause and let’s reduce the amount of unrecycled plastic in Western Australia. Thank you so much for tuning in. Thank you so much for your time Darren.

09:42     Thank you for coming in and joining me in this pile of plastic and I hope that very very soon we’ll just have some 3D printed film instead…

09:52     Exactly! And we’ve managed to get a few people to support us just locally here in Forrest Place in the city of Perth to next time guys. I’ll see you then.[/vc_column_text][/vc_column][/vc_row]