Sh**ged Married Annoyed - Please Keep Me Anonymous with Joe Wicks

Episode Date: September 30, 2026

This week Chris and Rosie are joined by the nation's PE teacher, the lovely Joe Wicks! Joe is on to talk about his new podcast Health or Hype where he takes a look at the endless tips, trends, diets, hacks and supposed quick fixes that we are served everyday. But when it comes to our bodies and minds, what can genuinely help make a difference – and what’s just hype? As well as discussing his podcast, Joe reads a brilliant story from a SMA! Health or Hype from Joe Wicks and Bupa is available now, click link here to find out more. If you want to get involved and have your stories and voice notes included on the podcast, then get in touch!  📧: [e-mail] 📱: 07874 406650 You can watch the podcast on the Shagged Married Annoyed YouTube channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠youtube.com/@shagged.married.annoyed Learn more about your ad choices. Visit podcastchoices.com/adchoices

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Visit timhordens.com slash triangle for details. Hello, you all listening to Shagmardineau. Please keep me anonymous. This week we have got the wonderful, the beautiful, the very lovely man, Joe Wicks. Love him. And he is beautiful. Really lovely, really beautiful, really nice. Inside and out.

He's talking about his brand new podcast, Health or Hype, five episodes of a podcast where he dives into health trends, viral diet hacks and quick fixes to find out what is scientifically back and what is pure hype. I'm definitely going to listen to that because it just sounds really helpful.

It's right up your street. But I'm scared he's going to say all the good stuff is bad and the bad stuff's good, but no apparently just hits the fundamental. Yeah, the easy stuff that anyone can do. Yeah. Enjoy. We had to find about the jingle.

We couldn't set along a jingle Jingle do So this is the Jingle Jingle Jingo We hope you like the Jingdo Jingo Babadoo Babadoo Babadu Babadu Bhabo do Babadu Bha Jingo

So how many kids have you got We got two kids A 10 year old and a five year old And you've got four kids Four now, yeah And I've got a story Because like, yeah I've just one of them mad nights

You know where you just get woken up low you end up in another bedroom. Yeah, oh God, yeah. Oh yeah, we're like, this is the year that we're going to start sleeping together. And I don't mean like sexually because we do that anyway, but I mean like in a bed together. Nice to meet you by way, Joe.

Thanks for coming here. Sorry, I'm glad to the rest. How many times a week? So Joe, here's my sex schedule. Every guest has to read this. No. Yeah, get in the diary. No, we're very much,

we work away a lot. So we've just got really lax of daisy with like the sleep routine. Yeah, she ended up sleeping in different rooms. Yeah, so Chris is in the loft. I'm in the main bedroom with our five-year-old, and our 10-year-old's fine, he's in his own room. But now we're at the point where it's like,

my five-year-old thinks that we are just, that's out. He calls it his bedroom. Yeah, well, every night of the week, my kids are like, one of them saying, can I sleep, we can sleep, and sometimes if I'm like, yeah, go on then. But last night, one of Rosie's friends was supposed to fly to Vegas, and the airport's been shut,

and so all the flights are cancelled. So 11 o'clock at night, two of her friends turned up, and the kids are all excited. I were waiting up to see him. So they stayed the night. And then I was like getting kicked about by my kids, ended up getting in the bed. So I ended up sleeping in my other little boy's room.

And then, yeah, one of Rosie's friends walked in to have a shower this morning. Oh, no. What are you doing in there? So she didn't know I was going to be there. But yeah, basically, it's been a chaotic night. So I'm a bit tired today. Oh, bless. And then you've had really bad trouble getting here because all of the Heathrow's

so thank you. No, no. No, this is a world exclusive. Joel Wix has late getting here. He got a stitch while he's running here and had to sit down. Apparently really unfit. I took the lift. I took the lift.

I live near Heathrow Airport, so like mad traffic. So I apologise to being late. I hate being late. It's absolutely fine. I said when you're wanting, what was really funny was they said, oh, he's running late. I was like, and I thought, I bet he's not even out of breath when he comes in. And you came in like, you're literally, you were like, hi, guys, sorry, I'm late. I was like, I would be sweating.

I'd be panicking, but Joe Wix just turns up. Well, I jumped out of the Uber and got a, got on a train from like Ealing. so I've sort of cut, I saved 20 minutes, I would have been here even later, but yeah, I always saying never be later than five minutes early. You know what I mean? That's how I live my life. She's like, always, always late, always running late,

because she thinks she just, oh, I've got 20 minutes to get there, but you don't factor in like the parking and all that stuff, you know? This at him. I'm like, you've got to give it another, you need to have a bit more time, especially getting four kids out of the car. I'm always early. You're, I was getting ready and I said, I was in the hotel room and I couldn't drink me coffee.

I was enough to leave me coffee. And she literally says, catchphrases, you take a lot longer to get ready than you think you do. He thinks he's like, I'll just take 10 minutes. I get in the shower and then my hair and I'm like, no, you take you probably take 40 minutes to get ready. No, you do. Are you one of them guys like me? I pack for a flight or a holiday about an hour before I'm leaving the house.

It takes me like 10 minutes, literally to pack. So, right, I've got two schools of thought on this. Sometimes I like to pack quite a while in advance. If it's specific things, I'm currently on a run of gigs now and doing this. and I knew I had specific things. Are you a fan of packing cubes, Joel? Rosie, my wife, Rosie, when I say Rosie, she introduced me to packing cubes and mate, they are very, very good.

I would have full, I would have full sex with packing cubes. I love packing cubes. Life change. But if you love them as much as me. But sometimes what I like to do is, if I'm going away for just a couple of days, I like to get ready in what I'm travelling in and then pack me stuff. Because I think, right, I've already brushed your teeth, so toothbrush, that can go in there.

I like fully ready, and then I can pack everything I need. not like that annoying thing of, well, I'll leave me travel clothes on the chair and I'll do this, I'll do that. If I can get fully ready and pack everything in one go and get out, yes, I do like a 10 minute pack to-all. But if I'm away for six days or something, packing cubes, a couple of days in advance, the lot.

I'm a few days before, me. I'm a few days before. Well, but then I forget what I've packed, so then I have to look through it again. So actually, I probably should just leave it until the day. Yeah. Anyway, do you work out? Can't you tell, yeah, I've been working out

Since I was about six years old, it's the E. I love it. I love sport, love fitness, and obviously that's my mission in life, and it's people moving and cooking. It's hard, in it? I feel like it's hard at the moment because parents are stressed

and they're not cooking as much, they're not moving as much, so I feel like I'm rowing uphill sometimes, but I know it's worth, it's a mission worth, you know, putting my time into, because I love helping people. Oh, help so important.

You were the savior of lockdown. Yeah. We did it. We did it. We did. Yeah, of course, we did. Oh, you kids little then. They were little tiny.

We had the one. It was five. Yeah, he loved it. It was really, really good. Well done. You remember it. It was great. It was really powerful and I think the country really needed it and I think you did a great job.

Thank you. It's nice to hear that. Thank you. I love the sound of your new podcast. Yes. That's what you hear the chat about. Yes. Because, right, okay, so Chris and I turned 40 this year.

Really? I was 40 last year, but I'm 40 this. I'm 41 in 10 days time. No, the 21st, September I turned 41. Oh, happy birthday. Yeah, you've been the year above us. Oh, you'd have been the youngest in the year above. No, the oldest.

No, September. Oh, the oldest in the year above. Yeah. Sorry, mate, I don't know. Oh, sorry, I haven't got the timetables of the school years off the top of me head. Or September. I'm the youngest in the year, 30th of August. I'm third, third of August.

Right, so you're youngest. We grew up in a good, didn't we? Nineties were good, weren't they? I love the 90s. They were the best time ever. We were the last generation to play out, I do believe. Yeah. Yeah.

Yeah, what were saying about was turning forward. So, me and Chris are trying to, like, I think we've always been. being quite healthy, but now so you feel like you're getting older and like, you know, we're trying to look after ourselves a little bit more. I've had a really sloshy summer, right? That's what I'm calling it. What does that mean?

I've just, Joe, I've drank. Oh, sloshing the wine or stuff. I've had a magnum every day, right? A magnum of champagne? No, no, I mean, I wish. I'm a good new thing. I mean, ice cream. They're tiny now, don't they?

No, the big ones, man. The big ones, I had them, I've had a crisp, I've just snacked, shockery board. To jump off, sorry, sorry. To jump off topic very slightly, Kiara, who does our social media outside, just said, have you seen the trend of getting a hot croissant, ripping the top off a hot croissant, pulling some in the middle out, sticking a magnum in, sliding the stick out? I can see that now. I haven't seen that, but that sounds, I do love a magnum. The Billionaires one, you know, the Billionaire Shortbread one that's called. I don't know if it's called Billionaires or Millionaires, it's like triple chocolate.

Sorry, they're getting stupider. They're actually running out of that. I saw a trillion air shortbread the other day and the same reason I thought, fucking behave yourself. Yeah. So we're basically just trying, after I mean,

Sloshy summer, we're back on it, we're in the gym, we're looking after. We do try and look after ourselves. But your new podcast called Health or Hype, tell us a little bit about it. Yeah, so obviously, you know,

I'm passionate about health. And obviously, with social media and all the content nowadays, you sort of think, what is good for me? What is healthy? What is hype? There's so much sort of polarising content

of extreme views on each end and I've always sort of walked down the line of the middle I always think I'm not too extreme one end I like a bit of balance and try and sort of you know incorporate these scenes into my life The fact that you just went I was so happy that you just went I love a magnum I thought oh so he's not a monk he likes a magnum

Oh god no my weakness is sugar and sweets And you know I really really love I can put it down But yeah the but so the podcast I've Basically I've partnered up with Bupa And it's obviously like a health Health and Wellness Focus podcast but trying to sort of cut through the noise

and sort of get to the point of like what is really healthy and what has an impact and what is just hype and is kind of, you know, nonsense. And so I basically took myself through five sort of experiments, if you like. The first one we did was on sleep. We did one on nutrition and like fiber. Third one was on sort of movement and exercise. We did one on anxiety and one on nature.

So like I put myself through sort of experiments and sort of documented sort of like a sort of like a vlog sort of home sort of video diary. So then we went out and did some stuff in the real world. but at the end of it, I met with experts and we sat in a studio and we sort of talked about, you know, the research and also like the effects it had on me. And it was really interesting, but I focused on those five things because they're the things that,

you know, they're free, right? It's not like I'm trying to sell anything. It's not focusing like supplements or peptides or sort of, you know, electrolytes and things. It was really about the things we can do to really sort of make a difference. Yeah. It was really interesting. Like sleep.

Yeah. And it was tough. You know, so the sleep one, and I've obviously got four kids. I get a lot of broken sleep, but I had to have like five hours sleep a night. for four nights and so that was like really really for me like that's not enough and I felt rough so my food choices went out the window I wasn't exercising my mood shifted so it's really

about trying to sort of inspire people to make small changes but with sort of science and evidence based you know conversation with really great experts in those and especially like the sleep and stuff because things that we just aren't getting enough of so because it is really important to get good sleep isn't it I've heard that's like one of the main things to actually control than weight and like the way that you like aging and things like that but massively yeah it's huge and i need to go to bed earlier but i just get you know when you've had the kids all oh you've been at work and then you've got the kids and then the kids go our kids are going to bed later because we've got nearly 11 year old now so sometimes he doesn't actually go to bed till about half

past eight at nine o'clock and by then i'm like i just want to have some time sorry sorry if if any of his friends are listening now he goes to bed at midnight oh yeah midnight he's on he's on block or a farming yeah no it's tough you don't have any time to uh to unwind so therefore, you know, technology comes in and we distract ourselves. But, yeah, the sleep episode is really interesting because, you know, five hours sleep a night, I was not exercising, my mood shifted. I was really irritable or snappy with the kids, eating loads more sugar, craving lots of carbohydrates.

So, yeah, you're consuming way more calories. You're awake longer, aren't you? So I felt like I was just hung over and jet lag, you know? Oh, my God, yeah. So that was a really good episode. The one on movement, I basically did like a movement fast where I could do no more than 2,000 steps a day, which is basically fully sedentary. barely leave the house. What happens if you were like a mile away and you want on a hundred

nine, did have to someone, a thousand, I was basically houseman. I didn't really go out. I didn't really go out. I just sort of stayed at home because I wanted to see what it was like to be truly sedentary and how that would affect my, you know, my mental health, my mood, but also my energy. And I was, again, in that process, eating way more junk, sort of craving lots more ultra-processed food. So these little things have a massive knock-on effect to our overall health. And it makes losing weight harder. It makes, you know, finding time and energy exercise almost impossible. So it's really, it's really, really about, you know, sharing positive messages, but small little daily lifestyle change you can have that will really make a big impact on your health, like not just today, but long term. And, yeah,

I'm really excited. It's more like a audio visual documentary, if you like, so it's not just audio. It sounds amazing. I went out to this beautiful, it's like actually, believe it or not, in Cornwall, there's a temperate rainforest. So not like an Amazon jungle rainforests, but really, really wet, sort of temperate, they call it. And it's beautiful. And I basically lived on my own We're no social media, no phones, no digital for like 24 hours and was immersed in nature. And it was so unbelievable. I've obviously, my brain moves quite quick. And I found it really hard.

But as I settled in, I just was so calm. Was it nice? And I just thought that is the connection. We don't have this connection with nature, do we? We sort of, you might go to the park and dip in a little bike ride. But how often do we truly immerse ourselves in nature? I was walking through like barefoot. I went swimming in the river.

And I came out of there feeling like a new man. And then suddenly, you know, you're back on your phone and it's back into the world in social media. But yeah, again, it's just like really beautifully sharp. We had drones. We're in this wonderful sort of wildlife and stuff. So it's really, it's not just audio. I'm hoping people actually watch it

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Our new double espresso with ginseng extract Whatever lies ahead, don't change your morning Let your morning change you Discover coffee plus on espresso.com Babadoo babadu babadu babadu babu ba I'd for a little while, talk about nature Do you know what I did for like a month? I tried this as well.

Bird watching? No grounding Oh yeah so barefoot out in the garden in the morning's yeah In the garden barefoot I don't know if it did much I quite liked it. It's good. How long would you do it for?

Like a few minutes at a time? Yeah, just literally in a morning. We did it, didn't we just like where the kids were in. I don't know if you're aware, but in the north, we've only recently just got shoes anyway. So. How north north? We're south shields. We're like right next to Newcastle.

I'm obviously joking. But I did enjoy it. I've dabbled with cold plungers. I've got me cold plunger. I quite enjoy that. I don't know how many health benefits there is of it. It's just a fun thing to do. It's like a day in the morning.

I've read that it's not very good for women's where I stopped. Yeah. Yeah, good. Well, again, but this brings us on to what you're seeing about this. You can read someone saying it's not good for women. There's probably 50,000 other things saying it is good for women. And then another 50,000 saying, no, it's not. That's the thing about, I think, with social media,

like if you hear a message, like women going through the perimenopause should never do hit workouts, just do strength. But it's okay if you still enjoy a hit card, you want to do a session a week. Like, don't feel like you can't do that, I think. But, yeah, obviously strength change is really wonderful for the body and the joints and everything. But I think it's always about trying things out, you know, rather than thinking it's black or white,

Like you've got to be fully plant-based or totally carnivore. There's always a way of finding like a middle ground, I think. And so that's the podcast is about balance. Balance. Yeah. And I just, honestly, this is what you're doing here. I think it's so good because you're right. The amount of times you will see, I say a thing and it'll go, you need to eat this with

this and it'll do this to your body. And then the comments underneath will go, that's bullshit. And you go, well, who am I supposed to believe you? Yeah. It's exhausting. It's absolutely exhausting. That's what I'm hoping this podcast. It's just sort of like, just sort of a nice balanced approach to the information, but also it's

uplifting, it's motivating, it's not like you're doing it wrong and it's this or that way. It's like really trying to sort of guide the listener. But I want to talk quickly about the episode before we move on about. Yeah. I did an episode, you've talked about whatever you want, Paul. So I did an episode, an episode on anxiety. And I don't experience anxiety, but I'm claustrophobic, which is obviously a form of anxiety. So I had a few examples where, like, I got stuck in a lift once and the doors open.

It was like a brick worn. I could feel myself getting really nervous. Then I was on a plane once, you know, like a small little plane and I thought, I can't get out of it. My heart rate just went through the roof. So when I told the producers that I was claustrophobic, they were like, well, we're going to do an experiment with you, like to induce that sort of feeling.

So when I got to the set to film this day, they'd built like a coffin, like a stand-up, like a telephone box, pitch black, and they bolted me in there. Oh, no, man. So, you know, even though it was an experiment, I was still really anxious. They bolted it and screwed, you know, screws inside it. And my heart rate started to spike.

And I just felt that feeling. And so that was about, you know, when I came, I lasted like about a minute in there, really, really got upset and really uncomfortable. Then I did some breath work and sort of talk through it. And I taught myself that actually when you're in those situations with the right breathing, you can actually control your sort of feelings and anxiety and work through it. So yeah, so again, it's sound that a lot of people experience him, right, anxiety in different ways.

And so I'm hoping it's like really helpful, useful kind of insights of people. Yeah. So I just don't lock the memory. You've just unlocked memory. Where do you get locked the memory? When were you born? When I was a kid, I was in. I was in my mate's garage

and I used to knock around with the older kids or a couple years older than me and he had this like big like a plastic box but it was like wider than it was high if that makes sense so it was probably about I don't know maybe less than a metre by a metre

and then they were going you couldn't fit in that and I was obviously an idiot and I was going yeah I could so I lay on the ground and I like curled up in a ball and they put it on top of us and they sat on it and I could barely move

and I remember you've just I was screaming yeah screaming. I was screaming. And that's where Chris's anxiety began. Oh, God knows where my got. And I remember, they got off and they ran out the garage door. And his mom came out through the other things.

She was like, you're all right. I was like, ah, and I like ran home. But yeah, you've just done a memory. You can't get out. Because I was just thinking I'm not claustrophobic. I was thinking, oh, no, I think actually not being able to move at all upsets us. I'll just put me in the end out. I'm all right.

I can read a book. I read a book about, you know, like Tim Peek the Astronaut went into, you know, and I can listen to a book or watch a movie where someone's getting locked into a coffin. and I start to feel like I'm in that capsule and I'm locked in and I really feel that. So yeah, it was a really interesting episode because I thought there's no way I'm going to get back in that box but did some breath work with an expert,

talked about it and then I went back in and I lasted like five minutes in there so you can overcome that sensation with a good bit of breathing. I love a bit of breathing, you know. Glad you're being dead. Honestly, I do it every, I do it so many times a minute. I'm a real fainter. Like since I've been a kid, I fain't quite often. Really?

In shock or exciting? No, I've got really low blood pressure. Right. I don't know what's wrong with us. Has it happened when you was a kid at school and stuff? Yeah, and then when I, when I like started my periods, it's just sort of like the pain. I used to pass out from the pain.

And I've just faint all the time, don't I? Chris has experienced this. I've spent so much time catching on time. Fully hit the deck. Fully hit the deck. You got catch her off the toilet and stuff. Yeah, like so I think I've got I BS, right, but I just, I don't know what. Talking about that.

I also feel like I have too. Yeah. Very sensitive. And Rosie, my wife's got, she's got a lead-lined stomach, she can eat anything, throw anything at it. But if I have an unhealthy day or some deep-fried food or a lot of ice cream, I'm in bits and I feel it a lot, yeah. Maybe that's the same for me, Joe.

Well, that's, that's... Hey, you know what? I'm not an old, sorry to interrupt you. I'm not an ultra-healthy guy or anything. But I went to the cinema the other day. I used to have such a sweet tooth, but I'm not that bad anymore. I'll have the odd protein bar, but I don't really... You've cut sugar a lot out of life. Yeah, you look well. You're training and you're keeping fit.

Yeah, you're lean, yeah. Guys, Joe Wicks just said I look well. Clip that up, get that everywhere. No, so I went to see Spider-Man on me Sunday the other day and he got a pick-and-mix and I was like, as he was getting the pick-a-mix I went, make sure you get some fudge for your dad and he put like four bits of fudge in

and I ate four bits of fudge and I came out. You were ill, weren't yeah? I thought I was having panic attack. I came out, I was like, what's happened? I've just, I'm not like a monk, like I say, I love my sweet stuff, but it was something about I'd had so much fudge in one go. I was in a right state.

I had a lie down. Well, you used to eat like a cake, not a full cake where Chris would have like a slice of cake. Oh my God. And the twixts every day. Speaking of lockdown, you will not know this. In the lockdown, I was on a birthday cake a week.

How comes? Because I would go to the shop. I would buy a birthday cake once a week and I would eat the full cake. One slice a day and I'd finish it to the point of way, regular listeners will know. It came to me birthday. I got a cake. Wasn't that arced? What, like a proper like Colin the caterpillar type thing?

Like, like, Victoria sponge. Medea Victoria sponge with icing. I was on a birthday cake a week. Really? Yeah, bro. I don't like the icing sugar on them. Love it. My wife just made a lovely chocolate cake for my little girl, Lenny, she turned four. And I was eating it last night with a spoon and just getting into it.

But she told me how many, like, she used like three blocks of butter in it and like two bags of sugar. But it tasted great. But that's the thing I did have a sore tummy afterwards. But in the moment, you think, oh, it tastes good. I'm going to enjoy it, you know. Sometimes it's worth it. Yeah. Oh, mate.

I just love sugar. And I had so much of it as a kid that, like, I find it hard to eat in moderation. So when I get a little bit of it, just like, every day I'm thinking, I need a chocolate bar and I need a can of Coke. It's obsessing. See, I'm different. My mom was like a proper, like, I think online they call them like an almond mum. Like, she was really strict with sugar growing up.

And so I feel like I'm now the opposite because I didn't have it much grown up. Yeah, so you sort of crave it a little more. I crave it more now because I'm an adult. I'm like, I'm buying this myself. We were out, well, we were sitting in the house your night eating some minstrels, pack of the minstrels. You handed me the pack of minstrels and you went,

get them away from me. get them away. The next night. I can't eat one, I'll eat the whole bag. Yeah, so she'll go get them away from me. So, well, this is the same, you kept them going for quite a while, because this is the same bag of minstrels where...

And in my, not in my defence, but I don't buy them. Because if I buy them in their house, I will eat them. So these were from a party. Would have people around, yeah. They were from, like, a kid's thing, so... So a couple of nights previously,

should eat some and she'd give us it with an elastic band round it. And she went, get rid of them. And I went, bin, and she went, no, just have. So I hid them. So then the next night we're sitting and she goes, get them away from me. So I put the, you know, I put the lassive band back on and then I thought, there's actually not many of these.

So there's only about six left. So I had them. The next night, I'm out with my mates. I got a phone call. She literally went, I said, hi, I love. No hello, nothing. She just went, where are them minstrels? I went to finish them.

She went, oh, God. Bring some home. That's what it does. When you have it, I think the more you have it, the more you crave it, don't you? Of course. It's addictive. Babadoo, babadoo, babadoo.

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So on this health or hype thing, I want to ask you, have you done any mad like diets or any kind of mad trends that you got sucked into? Are you giving a go? Yeah. Creatine? I'm on the creatine hugely I have a green powder

I have athletic greens I have one of them every morning I do my vitamin D A little cocktail sort of thing Little breakfast cocktail I do my vitamin D I do collagen A bit of omega

I did for a while I was on hydrogen water Wow So you didn't last very long It didn't last very long It's just you could take ages You press the thing You've got to keep charging it

But it like bubbles it up And I don't know what the difference is But I was in a soul house recently And you could pick hydrogen water Or real water And I thought okay this is a thing I do Brazilian jihitsu so I did that quite a bit

and I got quite into that and stuff I haven't really done it in the summer cold plunging if there's that's why that's why I love the idea of your podcast because I feel well I do and I don't because I feel like you might shit on a few things that I thought were great

no because we don't really going into sort of like supplements and sort of like it's more like the fundamentals of health and wellness it's the thing I thought that everyone can do yeah this is a good episode to start because it's like you're not trying to sell anything you're not trying to say you're doing it wrong

it's like the episode on fibre is about it's nutrition is about like eating more fiber because we know that's good for your gut health and that's this science to prove it but it's not really shitting on anything it's really about being positive and trying to inspire because people you know more than ever need that little bit of inspiration some some small little changes to make their lives a bit better and you know with this podcast hopefully listen to it like every episode is going to teach something new yeah and you're going to feel like oh I can do that it's manageable because I've always tried to be like that inspiration that's like just giving real advice

that can actually help and not not be sort of like you know demonising things or making them feel like their failing because when you have parents of kids and you've got the very little time, you think what can I really change? Oh yeah, it's really hard. It's really hard. Especially as a woman and I've had two kids. Like, and I know don't get me wrong, I think everyone's different, but I've found it really hard to like get back to, I think for me it was more the tiredness.

Yeah. It was the tired and then that affected everything. You're totally right because I was like, I'm too tired to work out. I'm too tired to eat healthy and it is. But now that my youngest is five, I finally feel like I'm back to myself and that I do have the head space to actually. And I get like seven hours sleeping. I'm like, whoa. Yeah.

Yeah, it's amazing. Sleep, sleep really hurts. But yeah, look, the truth is, you know, when you have new people come into life and you're caring for other people, like they become the priority. And so it's sort of, it's harder to find time for yourself. But I always believe in like home workouts, short little workouts you can do at home. And also quick recipes, you know, like if you think about my food, it's always been like quick, quick front in the pan, 15 minutes. Yeah. You can start to win back that sort of confidence and the energy,

but you just have to sort of get organised and get cooking. Well, it's a bit more cooking, a bit more movement and a bit more sleep. And if you get those three things right, then it starts to feed into your life. You've blown my mind with. And this is such a simple thing. But when you said, when you get less sleep, you eat more calories and you crave more because you're awake longer. I was like, oh my God. Yeah, you can't think of that.

Yeah, you've just added a load of hours onto your existence that day. So of course you need more and you want more. Yeah, and most grazing, if you like, happens in it or something. snacking happens in the evening if you think like after dinner you have a little bit of pudding then you might have a couple of slices of toast like the longer you're awake the more you eat so the worst thing the worst that yeah the worst thing we can do uh for our snacking on a night is have a healthy tea early because you just go I'm still healthy tea early and I'm like well I'm having a cheese toasty at half 10 yeah I should be doing that yeah I've tried that brushing my

teeth and that I just still eat I just eat through it I'm going to go down get a bit of chocolate sorry it's it's really nice to hear you see that though because I'm sure people are listening you'll think that you're like sitting wagging a finger going, no, don't do that, but you go, yeah, I'll brush my teeth and I still you through it. I like that. Yeah, even like, oh, you know, eat dark chocolate. I'm like, I can smash a bar, no, 90, 10 dark chocolate in the same match time. It doesn't make a difference. But now, I think people have always liked that. I share those moments, you know. Yeah. Like, I share the realities of like, sometimes I get stressed and I eat those of chocolate.

Or sometimes I have no sleep and I don't exercise for a few days. I think that's where I manage to connect people, as opposed to, I get it all right every day and I'm a great dad and I get loads of sleep because that's just not true. That's really hard. So I'm really hard. For kids. It's mad, like Santa Rosa. Sometimes I walk into the kitchen and you're getting attacked with questions. And I just have to laugh. I think this is not a normal environment.

Like people that, I'm used to it though. You know, you just sort of get conditioned to it. Like being a parent, for me, when I think about exercise and why I really do it, you know, I really want to be a patient dad and I want to be, like, energized and be active and be like a kind person to be around. So I think exercise is like, for me, a massive mental health boost thing for me. It does make you feel better. It took me years to kind of admit.

that. And I think, well, I used to be a dancer when I was younger, so I was doing exercise without actually knowing that I was doing exercise. Just because you love moving, moving, yeah. And it was my job, so it was part of my life. So I was doing like two, 45 minutes, like crazy, crazy workout. And I swear God, my mental health was amazing. I didn't have anxiety. I didn't have, I just didn't have any worries when I was younger. And I think it was like, yeah, but also I just think I was getting endorphins without even known. Yeah. You love, oh, that's such a good point. You've reminded me. So in one of the. episodes on movement, I did a movement fast.

And to break the fast, I went and met one of the Strictly Come dancing dances. Nice. Katia. Oh yeah. Amazing. Yeah. And she took me to this amazing house and we had this little ballroom and she got me doing the jive. Yeah, yeah. It is the jive. Yeah, yeah. The kick. Yeah, that's one of the most energetic ones.

And I'm like not confident and I'm not a great dancer. But she took me through the steps, got me in the outfit, come out and after an hour of it, I felt so good. Like you said, like I felt fun. I felt happy. I felt playful. And the next day, because you know you're kicking your leg at that? Yeah, yeah.

The next day I was like, why am I hamstring? I said, Rose, I feel like I've done loads of deadlifts. And it took me a while to realize it's all them kicks I was doing. It's muscles you don't even know that you're using. Yeah. The worst leg, but, you know, the worst pain in the leg. But yeah, dancing, again, I just promote all movements. So it's like, however you move, it could be a little five-minute dance with the kids

and then put it in the kitchen when you're cooking. That is movement, you know. Yeah. Again, it's about finding these little moments and trying to inspire each other as a family as well. We've got to do this question. Sorry, sorry. Okay, question. All I was going to say is...

No, you can't. You can't. We haven't got time. I have to. I'll end up the story. I'm on tour at the minute. I take me golf clubs and I've just started. I googled the difference between how many calories you burn,

carrying your golf bag or pushing it on wheels. So I ditch my wheels and I carry it now. What's the difference? On a hilly course, five miles average, with your bag on, you're talking 2,000 calories. Really? Yeah. Yeah.

That's incredible. You're now carrying it, yeah? I carry it now. Brilliant. Back's fucking kidding. Yeah, but he's had to put, because, because he's mental, he's had to put

like loads of little heads, like the little wool heads on all of the clubs because when he walks, they all clap together. So I was walking like a duck. I was walking like a duck doesn't move above the water.

My legs might, and I thought, why am I in agony? And it was because I was making them not rattle. It's a story for a different day. I'm basically, I'm ill-made. I'm going to listen to your anxiety episode.

Just put some socks on the end of them. So am I reading this now then? Yes, please. And this is from a listener. This is from a listener. We don't know what it is. True story, yeah. Okay.

Promise. They're all true. Dear Chris and Rosie, please keep me anonymous. Always. We always do. Recently, my husband had to have his gallbladder out after a long spell of bad gallstones. If you've never had your gallbladder removed, you won't be familiar with the nature's call barely ring in a couple of time before you must answer urgently. Oh, very nicely worded. We were camping in the summer and the washrooms are quite a walk away from our pitch.

I've got out one morning and having to coordinate this each morning with two kids under four and our tent right next to a room. river, I headed off for a shower leaving him with the kids and the dog. When I came back, he was in a funny mood and insistent that he'd get off to the shower block quite quickly. It wasn't until much later he admitted to me what he now calls his lowest moment. Oh no. Almost as soon as I had left, he desperately needed to go. Knowing he couldn't leave the kids, couldn't go outside in front of other campers

and was too late to even grab the kid's potty from the boot. I know what he's done. He did what he had to do and dropped his pants in the tiny tent, with barely time to throw an iPad on at his audience who were what. Oh, stop. And he's shat in, and he's shats in, dot, dot, dot, dot. And you've got to tell me what you think he might have shat him. Oh, so he's inside the tent.

He's in the tent, his little kids are there, and he's like, they're just obviously, they're awake watching him back to do what he's about to do. What do you think he's shat him? Oh, my God. Why have we gone from a really wholesome, lovely episode? I thought he was going to listen to body function, do you all admit. Help, it's all about help. Shit regularly.

Digestion is important. It doesn't matter where it is as long as it gets out, better out than in. Bers. I've got a guess. I thought he'd gone in the river. If I was him, I'd literally went in the river. He's deep. Right, so he hasn't done that.

I think he's gone in the barbecue. In the portable barbecue. In the portable barbecue. I think he's gone in some kind of item of clothing, possibly a hat. I'll give you a clue. They've got a dog, isn't they with him? The dog bowl. He's had a shit in the dog bowl.

That seems quite, that's quite easy. I saw it. The dog will eat it. No, no. He's shat in a dog's poo bag. Then he hid the bag from me to stay away with his shower stuff until he could dispose of it. And now have a top tramping. any post hangover shame,

reminding him, and no matter what I've done, I've never shat in a poo bag in a tent in front of my children and a dog. Got to say, fully impressed that he got. Imagine the keyhole surgery, the aim involved

in dropping it straight into a dog's poo bag. We've all been there, had that feeling of like, you've got to go right now. You know, at least he's kept it in the bag, but I bet the kids laugh at that when I hear that story,

I mean, or they're scar for life. Either way, we had laugh about it. I'd be scar for life if I saw my dad shitting in a dog from the bag. I would. That would really upset me. These stories are hilarious. And every week,

They're more, more outrageous. Oh, we've got like 50,000 emails. So many emails of so many stores of Apple, doing it in it. But my kids would never, never recover from watching me shit in a poo bag. Like, I don't think we never recover. Especially Robin.

Robin. I don't think Robin would speak ever again. Thank you so much, Joe. That was really interesting and I hope it all goes well. Your podcast is out now. Health or hype. Thank you. Thanks, guys.

Thanks for me. And I hope you enjoy it. Thanks. Thanks. Thanks. Thank you.