I guess probably the easiest way to
start this is to ask you all a question
about how old and I’m guessing I really
long I know my board should be your
inspirations 9 i’m guessing 17 19 22
yeah okay there we go 42 inches on my
passport that’s actually not really true
not really for at all in fact most of
you is only a few months old your
intestine your intestinal cells room at
a day or two maybe two days skin cells
maybe two weeks blood cells a couple of
months heck even your bones at most 10
years old and what if you can realize is
that we humans our lender had all living
creatures really are the ultimate won’t
slate where we’re constantly evolving
and coffee a state of flux and change
and development when you in rebuilding
ourselves to be the best possible person
or your organism that we can be to sue
their environment and against this is an
issue that’s fairly close to my heart
sorry I think I have a degree of
experience with letting us out the
picture and this I’ll be honest with you
this is a picture that I actually very
very nearly deleted and I kept on a zip
drive somewhere and one day my wife told
me not to delete it because if you don’t
remember you might end up forgetting
that was me nine years ago and it was
actually just after the birth of my
first daughter in ear and that’s a media
in my hands their birthday for me was my
blank slate and I guess familia that was
also her black site if you think about
it let’s fast-forward to the present
this was taken two months ago this
picture here say made obviously same
daughter just nine years ahead and
I guess from think about it what we
actually not really the same me and not
really the same daughter has a said to
you we’re both in at a cellular level
entirely different we were allotted two
pictures why do I want to do this you
know why do we change and modify adapt
and adjust and really this is one simple
reasons to survive and in essence is
described long enough to pass your DNA
on to the next generation and species
going and what is a design to constantly
that and give you the best chance of
survival in your environment but against
the real question is survival is not
maybe how but early not very why how dry
weights and adjust and it’s a relic
ability it really gives us the ability
to go from this to this to that all of
these people are hopefully adapted to
survive in their current environment and
we literally we definitely have to do
procedures development as we grow and
the one that I like to think of best in
this one is this dental development
teeth when you go on you come come in
ladies take see although you mr. slides
you this is my daughter amelia is now
nine and a half is in the slide a few
minutes ago so yeah so teeth when we
were born we have no taste at all and
that’s best designed to suck off the mum
I have no knowledge of this last thing
can ask any ladies had a child and no
taint is probably a very good thing when
it comes to breastfeeding we go into
developing spoil teeth and these are
designed to to sort of basic group sort
of too easy to digest food and also
people babies balance your mouth becomes
quite small but as you get older you
start losing these teeth developing at
all tinku jiya see just coming through
on this girl here these are all take the
larger their design for biting and
preparing harder food
eating food is more suitable for that
live stage and eventually get a full
dental arcade about old teeth now if you
kept your baby teeth to where you at all
you wouldn’t be all need properly your
teeth wouldn’t fill your mouth Kelly and
you would not be down to spy on your
environment so I guess this is a desert
Judea example meditation or something
you have no control over from digital
notation to your environment but there
are also advantage medications and
there’s changes that we go through each
miss due to lifestyle activity you know
exposure so that that person is one
before through his adaptation end up
like that or like that or like that that
what did I say it even that all of these
people would have adapted to be most
suitable to their environment I hate to
think what’s to know I elect I had to
adapt his environment or apparently
serve unless so I guess it said to carry
forward list Rebecca’s five those two
slides me and over media so this guy
here wouldn’t run water a few hundred
meters without dumping over and gasping
for air this guy here Ben well the last
big one I did was running with seven
marathons on seven conference in seven
days and I won that represent Hong Kong
and I said a couple of new world records
in the process oh sorry want to hear but
that’s okay going to come to that long
run and how does the body know how does
the body know to do this it is a
response response to stress to
physiological stress to nutritional
modification and environmental education
and we do is for me there are three
things that here to do number one is
weight loss number two was vice versa
legal development and number three was
respiratory efficiency so weightless
pretty simple while simple to talk about
hard to do as you all know your weight
is dependent on your energy intake minus
R energy expenditure energy intake as
what you eat and energy expense or you
burn off mainly tips to exercise so for
I guess the two ways to lose weight and
I use both these pricks one is to take
your less energy and for me that meant
eating more healthy and notice I don’t
say it unless you’re eating this
actually doesn’t work for a whole reason
I’m not going to go into but your body
doesn’t respond to do well to it eating
more healthy to taking less calories and
increasing the energy expenditure when
you do this you created an energy
deficit in your body and your body has
to get it from somewhere and normally
it’s from right about here so what you
do is this thing called beta oxidation
and if the fat tissue here and you take
it to your liver and you start as the
oxidation process and ascends energy to
your muscles Beach oxidation itself is
interesting because actually takes a
while to start losing weight and the
reason for this is your brief
conversation itself has to develop and
adapt and first when you start doing it
be pretty bad at but give it a few
months you actually much better you burn
that valve quicker so I guess its head
sort to benefits of me on the weight
loss side firstly I lost like that tummy
which is better to run with but secondly
it made me really good at burning fat
and then adaptation burn fat better now
in your body you have about 45 minutes
at most of energy store in the form of
carbohydrate which is the normal energy
that most people use but when you’re
running a marathon or three for our race
that’s pretty useless yo 45 minutes
ain’t gonna last long enough so you need
to go by Matt facts the more dense
energy source to get through this with
race so in a strange way I look back at
their time being a bit chubbier think
they actually have benefited me like
running it gave me better better source
of fuel and a better adaptation to
different energy am i running over the
race the second thing you need to do is
most closely in the development and i
had to go for that guy who haven’t run a
kilometer in his life to a guy who could
rather than 42 kilometers every day and
wake up the neck we at 42 comments being
a marathon and wake up next a normal
again so that meant strengthening
muscles tendons
ligaments bones to become used to that
and the way you do this is actually by
overloading your body overloading your
body just a little bit now when you do
that your body gets slightly damaged and
what happened to your baseball tears in
the muscles and very small tears in the
in the tendons ligaments as well you’ve
already comes along it appears that and
actually appears that a little bit
better than it started and the muscles
go a little bit bigger and a little bit
stronger it solution like you’re quite
careful about it if you overloaded your
muscles too much to overwhelm your
bodies is going to prepare I’m actually
not before they called training entry so
if you’d only just got out and got
running a lot and they’ve torn a muscle
on tonnelle but that’s what they’ve done
I’m too much too quickly Alistair’s I’ve
experienced this one night wake up for a
reference from friends this morning and
i’m at about 30 k’s with them and yo you
go running with your friends and so it’s
a bit competitive and I’m feeling rather
sore at the moment that’s but I keep
hobbling around big some disc if
understanding one place for too long so
i guess if you think about a black point
we’ve got the weight healthy we’ve
increased the fuel supply booster
metabolism with pub the massive budget
legal system ever got one more thing we
needs much to feed the fire respira tory
efficiency and this is this is not
really fascinating because your whole
respiratory system improves and people
don’t realize this from you see guys
surrounding sports whatever anything
they’re strong and they’re public
muscles and so forth your lungs are
probably the most important part of the
equation when you start doing exercise
there’s a few things I haven’t really
quickly firstly your and I wasn’t really
quickly I mean you develop not not just
over the exercise on that day but you
actually increase your whispering rate
so you breathe faster at rest and
someone who doesn’t exercise secondly
your lung your lung capacity gets larger
you breathing more each time your
muscles are your diaphragm their big
oops I go suck in more air and what this
means is the amount of air that you’re
taking every min
it is increased your you’re pumping
warrior through those lungs and hence
more option what else that happens over
time is your alveoli these little air
sacs in your lungs they become more
numerous and they become bigger and the
blood vessels also become larger so this
actually increases the amount of blood
flows through flown three lumps and
increases the amount of oxygen able to
transpire into the blood vessels so you
increase the matter they are you through
your lungs by increasing your breathing
and increase the oxygen absorption and
you add leave these two things together
this is equation called vo2 max or its
nominal vo2 max and this is what vo2 max
is it is the amount of oxygen you can
suck in per minute into your bloodstream
and in professional racing or in any
kind of aerobic Wi-Fi capability there
is absolutely nothing more important
than your vo2 max it is the number one
determination of your position eres not
your muscles not you understand the nor
anything else in studio G of X those are
probably the most important things the
way to the muscular system is really
efficiency but there’s a whole stack of
other adaptations of what he makes to
its own direction really cool and so I
can realize proton exciting a person’s
threats more than a unfit person and
that’s designed to cool you off so you
actually when I’ll go out with friends
last week more than the other guy does
and there’s actually because hopefully
I’m fitting them noctum more settled
springing you think it larger and I
actually gained a shoe size over the
last nine years which was kind of
bizarre this is best designed to
actually take the pounding from the
running more time I actually reckon you
also mentally get better and you
mentally adapt to the stress of training
the good get through it and i can tell
you identity any you guys on your racing
especially anything over marathon
towards iron man it sounds really stupid
video slightly different outlook in life
but you realize how much in subtle and
then keep going and keep suffering some
more i think this is i think is
adaptation in but on the flip side we go
we can adapt but we have limits we have
genetic limits i mean i can’t grow
taller no matter how much fast
all I don’t play my hand is knocking
about ever able to reach the net that’s
just a fact of life I I can’t take my
collar a part for going great content my
hair color we have these genera limits
on what we can do so I guess no more
answers we need to work their genetic
limits to present ourselves to stimuli
to best adapt to our environment and I
can wrap up there but I want to leave
you with 41 floor or summary from all
this and that is that really for all of
us absolutely nothing this set in stone
whoever you are and whatever they’re not
coming is solely determined by what you
do it’s by the challenging you present
yourself physically mentally and pay for
you and I guess through those efforts
you can make yourself into whatever
person or end up being and has been of
course me note on that because your body
will respond to any challenge you give
it when the challenge is good or bad and
your body will respond for good or bad
getting better or worse and guess like
spider-man says with great power comes
great responsibility thank you for
listening [Applause]