Ep 77. Scott Gooding, Health Coach, PT: How To Build Your Health Master Plan

“I think there's this urge and almost a need to get healthy by the weekend.
So people are constantly trying to find this quick, fast-hard solution.
I want to get fit, I want to get lean, I want to get healthy by the end of the month or maybe even two months. But it doesn't really work like that. 
Your health will be measured by what you do most
of the time over the longest period of time.”

- Scott Gooding, Ep77. The Monica Kade podcast


In Episode 77 of The Monica Kade podcast, I had the pleasure of sitting down with Scott Gooding; passionate cook, health-coach and PT. I felt very welcome in his Northern Beaches tropical oasis filled with light and surrounded by luscious palms and of course, the cicadas reminding you it’s summertime in Australia. (They also interfered with the podast editing-sorry folks!) I loved the laid-back beaches vibe that made you want to plonk yourself somewhere comfortable and disappear into a book, or pick up an acoustic guitar and play a little tune...Or try your hand at the 1000 piece puzzle that sat on the long communal table we sat down at.

 “It’s a bit of a rock ’n’ roll house”, Scott said with a grin as he showed me the image on the puzzle box. His mission was to piece together a group of colourful Australian animals eating ice creams. "The pastel colours in the background make it tricky..." he trailed off. 

If his name sounds familiar, it might be that you’ve seen him on the semi-finals of Channel 7s My Kitchen Rules. Or maybe you have one of his books—possibly one from his Clean Living book series with one of our past guests Luke Hines. More recently he’s written The Keto Diet and The Keto Diet Cookbook, which we delved into in our conversation.

We also chatted about his 8-week online health program giving you the essential ingredients to live a healthy lifestyle and feel great called RECONDITIONED.

>>>Take a listen above and be sure to leave a review on iTunes sharing what you loved<<<


Insights into Scott Gooding & How To Build
Your Health Master Plan


Learn about:

- When his love affair with good food and nutrition became something he wanted to pursue as a career?
- How he learned to navigate a serious back injury lasting 7 years and how he healed himself?
- Was The Scott Gooding Project Community what you set out to create?
- Why inflammatory foods can be a major part poor health, chronic illness and disease
- Why he created his 8-week online program, Reconditioned
- What is a health Master Plan and why you should have one
- Where do you start when building your health Master Plan
- Paleo? Keto? Find what’s right for you?
- What does eating real food look like to Scott?

...and much more!

We get personal with our signature questions:

- Sunset or Sunrise?
- If he could attempt another career what would it be?
- What does 'Being Your Best' look like to Scott Gooding?




Monica Kade:00:00

Hello and welcome to episode 77 of The Monica Kade podcast. It's our first episode to kick off 2019, which is super exciting.

Monica Kade:00:08   My guest today is Scott Gooding, passionate cook, health coach and PT (www.TheScottGoodingProject.com). You may also know him from the semifinals of channel seven's My Kitchen Rules. He's written a couple of books along with one of our past guests Luke Hines, but his most recent book is the Keto Diet Book and the Keto Diet Cookbook, which we will chat about today--and if that wasn't enough, Scott's also got a great eight week online program giving you the essential ingredients to live a healthy lifestyle and feel great, which is called Reconditioned (www.reconditioned.me)--and we'll also talk on that a bit later in the show.

Monica Kade:00:40   So let's welcome him. Hello Scott. Thanks for joining me.

Scott Gooding:00:46   Thanks Monica. Episode 77, you've been busy.

Monica Kade:00:46   I have been busy, but you're the first. So I said to my last interview last year, I said, she said, thanks. Thanks so much for having me as your last one. And I said, well, people remember the first and the last...

Monica Kade:00:59   What do you mean? Oh, of the year.

Monica Kade:01:01Yeah, well I think in life there's, I think, I don't know if it's an actual statistic, but apparently like, you know, when people go to a conference or something and they see people, they usually remember the first speaker and then the last speaker. So people are gonna remember this podcast.

Monica Kade:01:14   Forever [laughs]

Scott Gooding:01:19   Forever! Alright. So I wanted to go back in time and I wanted to know when your love affair for like health and nutrition started.

Scott Gooding:01:29   I've always played sports. I was one of those probably annoying kids that just wanting to be active all the time, whether that was with a ball racket. And so that's sort of, that was my identity growing up and all through school and I excelled in the couple of team sports and I excelled in a couple of solo pursuits. And then I guess at the age of 23 I came to Australia and I kind of focused on a couple of, um, sports you'd be like and certain modality of training. Um, so I guess it's been in my dna to be active and threw out that I've always tried to eat healthy with the information I had at the time and I can look back and compare my diet now to then and sort of there's lots of potholes and, but at the time I thought I was doing the right thing and then in 2005 I became a PT.

Scott Gooding:02:31   So I started training clients. I'm groups down in Bondi and I did that for 13, 14 years and I guess I sort of sidetracked and stepped away, deviated from fitness. Um, about six years ago and started focusing more on nutrition and health more broadly speaking, I guess for a number of reasons. I sort of started to learn the importance and the potency of real food as therapeutic. Real food is medicinal and that all came about sort of have to backtrack a little bit more. Uh, so 2005 I injured my back. So it kind of led me on this really frustrating period in my life. Umm, a really dark period of my life, but I'm so grateful that I experienced it. Now I wouldn't have said that at the time I was a cranky motherfucker. Um, but it's shown me. It's shown that showed me the food can be therapeutic, can be medicinal, it can heal.

Scott Gooding:03:40   Um, but it also showed me the fitness isn't the solution to health, it's nutrition. And so throughout that seven year period I was exposed to pain, discomfort, inflammation, which obviously affected my mood and my relationships. It was like I stepped out of life. I wasn't enjoying life anymore. And, and wrestling with my identity, like for 30 years that have been my identity. I was the fat guy. Even if he didn't know me, you would have seen me running around or you know, training the gym, like you would have that. That was who I, who I was and all of a sudden I couldn't do one push up or one squat. And I was [inaudible]. I felt very fraudulent. I felt like, you know, prescribing things to my clients, things that I couldn't do without manifesting pain and discomfort. So just a, it was a very difficult period in my life and with an exercise science background, that's what I studied at uni.

Scott Gooding:04:44   I thought the path out of that predicament was through a mechanical modality therapy, the therapy. So to me, exercise science is obviously a clinical approach to the human body. Um, I could see on a scan where the injury was, so it was like, right, okay, well what do you do to remedy that? We have massaad, you have acupuncture, you have physio, chiro, stretching, all those sort of classic forms of, of recovery. But none of them really helped. Long-term I might have like a little window where I can train and um, which obviously elevated my mood and had all these sort of positive benefits. But it was pretty short lived. It might be two weeks, it might be five, six weeks at best. So within that seven year period, like I, I pretty much couldn't train. So after in the eighth year I was like, there's gotta be more to it because I'm going to lose my mind. I don't want to be on this planet if this is me for the rest of my life. Like I was so disengaged from friends and family just wrestling the whole time.

Scott Gooding:05:59   Um, so at that point, after trying sort of every modality, I'd even tried healing hands as an, as a nonbeliever. That's quite a quite a leap for me. Umm, so I started reading. I can't even remember what book I first picked up, um, because it was kind of pre, pre internet, but you didn't go to the Internet then [to Google it]. Yeah, so I started reading around foods that were inflammatory foods that were anti inflammatory. And I guess at that point I was like, well, it's got nothing to lose. So I sort of systematically started to embrace it with foods of anti-inflammatory and conversely a eliminating foods that were inflammatory and I'm not going to lie. Like the changes were quite marked a pretty radical. Like it wasn't days, but it was definitely weeks, certainly months. And I just think. And so I went from someone who couldn't do a squat and couldn't do a push up to someone that could train fairly regularly, not be crippled by pain because of a training session.

Scott Gooding:07:09   And so those periods where I was pain free started to elongate the periods where I was, you know, crippled by pain, started to shorten and so there was more windows or have happiness in my life. And I, I just think it was a consequence of the foods that I chose to eat, the foods that I chose to not eat. And it just gave my body the bandwidth it needed to heal itself. Like our bodies ammo is survival and it always try and redress the balance of this if there's a trauma or inflammation. So I'm not, I'm not suggesting that, you know, the foods that I ate, you know, went to the area of, of site to heal. I think it just, it just, I wasn't stressing my body through bad nutrition. I wasn't agitating my immune system through bad nutrition because I wasn't doing that.

Scott Gooding:08:10   It just gave my body the bandwidth that it needed to heal itself. And so over over months I've, I've, you know, umm where are we now? 2019, you know, I've just come from the gym and I've just done squats and deadlifts, stuff that I would, would not have been on the radar, you know, I would have had a, a, you know, a bad back just looking at someone doing that. So yeah, I'm a firm believer. I'm kind of a, a case study to myself in the, you know, real food can be therapeutic and medicinal and so that kinda gave me a bit of fire in my belly to kind of share that message because the western diet kind of hasn't served as well on many different levels. And so a big part of what I talk about is reducing, minimizing, mitigating inflammation as best we can and what does that look like?

Scott Gooding:09:08   What does that lifestyle look like? And there's things that you can, can control how heartedly. There's some things in that framework you have less control over. So let's look at the things that we do have control over and that's nutrition to me, nutrition occupies about 80 percent of the whole bandwidth of optimal health. Yeah. So that's a lot. Even if you don't manage the other stuff that will, that you have less control over, you know, which is work, family, kids, all that stuff that does cause stress and inflammation. But you have less control over. Let's just focus on the, you know, the 80 percent which you do have control over and that's nutrition. But to get excited about that,

Scott Gooding:09:50   I can't remember what the question was now. Getting excited about...You have to learn. Well you have to, you have to become the custodian of your own health. And to do that you have to be cooking in your kitchen most of the time. So for the last two years I've been operating in this kind of warm and fuzzy area, not clinic, um, clinical, not objective, but it's about getting people excited about being in the kitchen. Because if you're not excited or you're intimidated or fearful of disasters or you don't know where to start, that will always hold you back in terms of in relation to coming, becoming the custodian of your own health.

Monica Kade:10:34   Okay. So many questions that have come from what you just said. So we'll dive into like the cooking and preparing meals and all that kind of stuff. I am curious though, I'm, I'm even more curious...

Scott Gooding:10:47   You could've finished that puzzle by now. [laughs]

Monica Kade:10:50   We're sitting here and there's a...How many pieces is that puzzle? There's a thousand piece puzzle next to us and um, no, I, I guess for me what you were saying was extra interesting because I also have recently, well not that recently, but had a back injury and it's the same thing. I couldn't, there's no way I would be able to do a deadlift. I can barely pick up a bar off the ground at the moment. Um, but I guess I wanted to find out what did you actually do to injure your back?

Monica Kade:11:18   What was the...

Scott Gooding:11:19   Like that during that time?

Monica Kade:11:22   Yeah. How did you injure it?

Scott Gooding:11:26   I think two things. I think chronically training indiscriminately with no real sort of care for recovery or nutrition probably wasn't eating enough volume and enough calories, but training every day I'm kind of binary in the. I mean the on or off and if I'm on then it's full on like, and I've kind of, I'm not, I've lost a lot of ego over the years. I'm kind of not that way inclined so much anymore. I still work hard but you know, a sign of a good work how isn't being absolutely smashed and you know, you know, sort of dripping with sweat. And so I think it was years of running too much, too much running, not enough good nutrition, not enough recovery, you know, I just overtrained so instead of sort of training being beneficial in optimizing your health and wellbeing, I was sort of in this downward spiral and I think that just got me to the tipping point.

Scott Gooding:12:36   And then it was about three days of digging a friend's trench in his backyard for irrigation pipes for a swimming pool and with the end of the day, I just heard this pop or this sort of crack. And I was off and then I was just dropping into, stand up some more. I'd never had a back injury for, for. So I, I kept going, um, and then finish work, jumped in the car and then when I got out of the car at the other end I could hardly walk. But just thought, okay, well I've pulled a muscle or done something. I'll probably have to not go to the gym for a couple of days, but come Monday I'll be good. As you know, I've never really had a bad injury, certainly never had a back injury. And then that weekend turned into seven years

Monica Kade:13:30   And it does affect you so much. Like I know my experience in the last like year and a half, especially when it was at like the most critical stage. It totally affects your mindset as well because you like the most simplest things that you know, bending over to tie your shoe, you know, things you take for granted on anyone. Yeah.

Scott Gooding:13:49   I remember, you know, lots of occasions in that seven years that you know, you might not be your best mate's birthday. And so you walk into a restaurant and you eat, you know, you presented with the birthday boy before you've wished them happy birthday. You scoured the room. Okay. What seats are there? Have a bench seats. So they support is the cushions. If I sit there, can I get up and stand easily? Where are the toilets like you'd like to survive the whole landscape before you've wished him happy birthday. And once you've sat down, chances are you're in, you're in pain because it's not the chair does the best for you. And so you're constantly readjusting. You're not present, you're not engaged in that. You're not present first and foremost. So you were kind of, to me like before that happened, I was in a great relationship. I was having heaps of experiences, great friends, you know, I was pretty new to Australia to like everything was just still exciting and new and it just felt like I had just taken a massive step to the side and I wasn't in life anymore. Everything affects everything 100 percent. Right? Like it affects your, your mindset. You've got this like internal narrative the whole time about the condition of your back. You know, it, it's, it's debilitating. It's debilitating.

Monica Kade:15:15   Yeah, it really is. And then s,o once you decided to go down this path, you've, I guess more recently you've developed a community and that you're fostering, you know, sharing your knowledge, wisdom around food and healthy eating, [wisdom that's a bit of a stretch]. It does come from your own experience I imagine a lot of it too. Um, it's not just something like you read in a book and never repeating. I think your story in itself, just, you know, that story just shows that you've gone through something. So you, you are talking from experience as well and hence, you're not just a parrot of somebody else. So did you have the intention to go out and create a community, an online community?

Scott Gooding:16:01   No, not really. I guess going through what I went through, I was like, well, there's something in this and I want this for everyday Australians that might be suffering from the same thing or not. Perhaps realizing that there's this better health to be had, whether it's, you know, living with brain fog because you were eating certain foods or not having the energy that you want. So to me, like the western diet creates this cloud that sits over over people and you don't, you don't realize, you're not aware of how great you can feel physically, energetically, cognitively, until you kind of break through that cloud. But the thing that sort of restricts people from breaking through that cloud is 101 reasons, but one of them could be a lack of access or exposure to easy, simple recipes. And so I set up The Scott Gooding Project as just a depository of recipes that were simple, try to be affordable, gluten free, sugar free, but without sort of harping on about that.

Scott Gooding:17:21   Um, so I set that up about six years ago. And I wanted it to be free. I just wanted people to have access to recipes and not have to download an ebook or subscribe to this. It's like, well, there it is. I'm cooking this food anyway. [Yeah] I'll take a photo while bit. I write it up and there, there it is, it's not a blog, you know, um, you know, recipes sometimes and there's some great recipes on blogs, but you to troll through all of this like diatribe of. It's like, Oh God, I don't care what you did today, where you got your coconut flour from. Maybe I'm a bit cynical, but my days that interesting that people want to hear about it, but you might want the recipe, so I'm happy to do that. So, yeah, it's not a blog, it's just, it was just a depository of, of recipes and then that, I guess that was six years ago.

Scott Gooding:18:21   Um, I guess there's been an evolution in my learning has been an evolution in health research over over that period. And I know we're going to talk about Reconditioned, but yeah, I guess it's a good segue. Through all my learning. Um, you know, I've come to the realization that there's... For people to reach optimum health and wellbeing and lower inflammation, there's a, there's a few silos or facets or aspects of your life that need to be addressed. Um, and I hope that Recondition sort of plugs those holes for people in that it offers a holistic, broader approach to wellbeing but are not an expert in some of those things. I can do recipes, I can do workouts, but there's those other components that I could probably talk about to a level but I'm certainly not qualified to or an expert in. So it's [Reconditioned] an eight week online program.

Scott Gooding:19:31   And I, as I said, I do the recipes and I do the workouts, but I've also got a doctor of nutrition. I got, I called Cliff Harvey. He talks about nutrition. And so my recipes kind of saddle up to his philosophy, you know, we both talked the same language, um, but there's this big area that, you know, I've learned as 15 years as a PT that you need to address it or else you are in a landing; in a holding pattern, sorry. Uh, and that psychology and mindset. So I've got a doctor of psychology and then his work on content and guidance and advice sort of dovetails into a mindfulness coach. So we're talking about self esteem and there's guided meditations and self love and all that kind of warm and fuzzy stuff. Um, so that kind of keys into the more clinical psychology content. So, so it ends up being quite a broad holistic approach because there's obviously more to health and wellbeing than just doing a few squats and eating a few. Do you know what I mean? Like you've gotta have the right mindset. It's a term that's thrown around a lot and what does it even mean and how do you get a good mindset will, it's all psychology and stuff like that doesn't change overnight. It takes work just as if you're going to the gym and you need to unlearn patterns of behavior that you've had for 10, 20, 30, 40 years. But that stuff takes work.

Scott Gooding:21:12   Forging new patterns of behaviour, you know, requires work and discipline and you know, you might be progressing, but throughout that progression curve you'll fall off. And how do you handle that? Do you throw in the towel and raise your hands up and go, it's too hard for me. Or do you go, okay, well that was just a blip. Doesn't, doesn't defined the success today, you know, I can jump back on like the next meal is an opportunity to further my health or derail. Do you know what I mean?

Monica Kade:21:48   I love that because I completely agree. I don't think it's a eat this and just exercise. I think the mind has a huge component in all of it and I think as well, when you start changing your lifestyle with the food you eat or the way that you move, you're often not aware in the beginning of the way that you have been thinking and how your mind hasn't been supporting you. So then of course, you know, you're changing all these things and then you're like, oh, this is what I thought about this, or um, or certain beliefs that you had or just like that silent commentary that's talking about what's on your plate and, and then, you know, creating these. Okay.

Scott Gooding:22:29   Yeah, body image and self limiting beliefs and sabotage. You're up against it. [Totally.] So you need luck. If I had my time again, I thought about. I met this PT at the gym today, who's just starting out. I nearly gave him the advice and I probably will do. Although, I don't know him very well, but if I had my time again, so going back to 2005 when I first had clients as a pt, I would team up with a bunch of people and so you create this sort of a security blanket. It'd be like, oh, that's maybe condescending, but you create this sort of holistic support for people and so I'm your PT I'm going to work you through your, your exercise and your mobility and movement, but you're also going to go to a psychologist and you're going to talk about X, Y, and Z and you're also going to go to a, a naturopath...and you're also going to go to....

Scott Gooding:23:33   So you create this... And obviously that that's very dependent on, on budget for people. But I guess I learned the hard way and the clients had some success but some had great success. But the ones that were on this kind of recurring cyclic kind of have some success and then file it sounds like that wasn't anything to do with me and my prescription of exercise. That was something almost cerebral, that was like a mindset that was psychology and you'll constantly be in this sort of cycle, cyclical kind of pattern, unless you address that. So I guess that was a big driver for a motivation for me to set up RECONDITION because it's an area that isn't really talked about with online programs. You know, there's some great examples of online programs in Australia, um, but I feel a lot of them don't address psychology and mindset.

Scott Gooding:24:47   Or if they do, it's spoken by the host of the program and like myself, like I don't, I'm not qualified. I can give insight because I feel like I've had experience as a PT and a health coach. So I kind of get an insight into psychology, but it requires a lot more sort of..[in depth]...Yeah, In depth thinking and learning.

Monica Kade:25:07   Yeah. I agree. And I think that is the brilliant part of this program and I also love that you talk about how you know, you have a choice in that moment where you fall off the bandwagon as people say, I know even in my own health journey over the years, in the beginning I like stuffed up. It's all gone to waste. I can't. Like it was like all or nothing approach. Then I realized I was like, hang on a second, that's not true. Like we'll just start again.

Scott Gooding:25:38   The next meal, the next slurp, bit, crunch, nibble is, is an opportunity to go one or two ways. [Yeah.]

Monica Kade:25:45   And it's never back to the same spot because you've done all that work so you've created more awareness around your body, what you're eating, you know, so you never go back to that same spot.

Scott Gooding:25:53   I think there's this urge and almost need to get healthy by the weekend, you know, so people are constantly trying to find this quick, fast, hard solution. I want to get fit, I want to get lean, I want to get healthy by the end of the month or maybe even two months. But it doesn't really work like that, like your health will be measured by what you do most of the time over the longest period of time. So I talk about the notion of your master plan and depending where your starting point is, you might only have another 40 years left on this planet or 60 years left on this planet, but it's what you do over that 40 or 60 years, most of the time that will determine your health. A cellular health longevity. It's not what you do this afternoon or tomorrow, but it's the consistent stuff over the longest period of time.

Scott Gooding:26:48   So when you look at it in that framework or through that lens that it's your master plan. If you have a shitty meal, if you missed the gym for for a day, a week or a month, it's not. It's not gonna determine your health. If most of the time you're, you're on track. So you can really relinquish a lot of guilt. You know, if you missed the gym. I know, I know. Lots of people are crippled by guilt. If they don't miss, if they missed the gym for, you know, and you can let go of all that, you go, okay, well, you know, I'll just start eating better in, you know, next week or I can go back to the gym whenever, like it's think, think about the next, what does the next 40 years look like?

Monica Kade:27:40   It takes the pressure off. That's probably what kills people, not physically kills them, you know, yeah...

Scott Gooding:27:45   but like it adds to the stress and um, anxiety, you know, because we've engineered this age of convenience and age of speed. Like there's, you know, we can get everything at our fingertips pretty much. And so what comes with that is that desire to have results tomorrow. It doesn't really work that way...and then people, when they don't get it tomorrow, like, ah, fuck, it's too hard for me. Sorry, the hands up. It's like, well no, like just take your foot off the gas, take the stress out of it. Don't put so much pressure on yourself. What can I do most of the time that's manageable for me, that's within budget, accessible to me. Um, let's not follow anyone else's protocol. Let's learn the foundations of a healthy diet that works for me in my locale with my budget over the longest period of time because what I have access to might be different to, you know, Joe Blow and so it has to fit within your framework, but you've got to understand the foundation first.

Scott Gooding:29:04   There's no sense in basing your nutrition on hearsay, social media, what you've heard at the water cooler at work. It's got to be rooted in your own research, your own discovery because once you have the foundation, you can build a framework that includes obviously the foundation but your likes, your dislikes, your preferences, what you have access to, and so you start to customize it, but the foundation is there. You've just tweaked it to work for you and that that's one of the keys to success.

Monica Kade:29:39   100 percent. I agree.

Scott Gooding:29:41   Ah, you finished the puzzle. [laughs]

Monica Kade:29:43   That's it folks. No, I completely agree and I think because especially when it comes to movement as well, people think that they have to prescribe to a certain type of exercise and they may actually hate that exercise and if they did something else that they love, the body wouldn't be under stress and so they would have better results anyway.

Scott Gooding:30:04   No, I couldn't agree more. I think in Australia, like the, when you think about exercise, you immediately think gym and the gym is not suit. Some people, it doesn't suit a hell of a lot of people might not have access to a gym. So you go, okay, we've got no access to a gym, how do I get fit? Do you know? Like there's lots of things going on, um, to disarm people around, around movement and fitness. But to me it's got a, you got to enjoy it. This is something that you're going to do a few times a week within your master plan. Be the next, 40 years you've got to incorporate fun or enjoyment at the very least. You don't have to be smiling at every moment you're doing it, but there's got to be some enjoyment. So that might look different to me than it would do for you could include play, could be walking your dog, throwing a Frisbee, rock climbing, fucking swimming ocean... Like you name any activity if falls in the category of fitness, if it's moving your body, um, you know, getting your muscles working, getting joints working, and it's pumping your heart as long as you can do it over a long period of time.

Scott Gooding:31:28   That's the key for you to me. To me, I find the gym quite intimidating, so I'm sure there's lots of other people that would. And I'm pretty familiar with the gym, but um, you know, I still wrestled with that kind of not so much now because I just joined a really super friendly gym. So there's none of that, but most gym are pretty intimidating. So if that's, if that's your only sort of mental option or perceived option for fitness, then yeah, you need to kind of loosen that and go, okay, what else can I do? It might be something at home, might be something in the park, might be something with a friend, game of tennis with you, with your mate. There's lots of other options

Monica Kade:32:13   I like to think of it as just like movement. I remind myself like I know for me and my mindset that I need to move every day because I know if I, and it doesn't have to be strenuous or anything big, but I know that I am my best when I moved, so if I have a day off and I don't move and then I'm like, I know it's like just go out for a walk and then I feel 10 times better, you know, so it's like just find a piece of movement that suits you and do that.

Scott Gooding:32:39    Well, once you realize the fitness isn't the solution to health, nutrition is um, then you can incorporate play and just use fitness as a complimentary thing. But also use fitness as a, a mood enhancer.

Scott Gooding:32:57   Like I know I'm a shinier, a happier person during the day, you know, I'll, I'll train in the morning. So for the rest of the day I'm a better person. I'm a nice person, I'm a better singer. If I have one or two days. I have not hit the gym three days or four days. I'm not worried about my health. I just know that I'm not as chirpy perhaps. Um, so yeah, that's a massive part for me. Like, sure. I want to look strong and you know, there's still some ego attached to my training. Um, particularly as I get older I want to ensure that I maintain muscle mass and, but to me it's like kickstart your day. Coffee, training...So much more productive if I've trained that day.

Monica Kade:33:49   Yeah, yeah, yeah. I agree. Alright, let's talk about your book, the Keto Diet Cookbook. So what inspired this book, because I know also like you mentioned in the beginning, over time you've done more research and you've educated yourself in different ways and um, you know, you did a lot of Paleo stuff and then now there's also the Keto Diet and obviously in the media, you know, there's all this controversy out there as well about different ways to eat. What kind of inspired you down this path?

Scott Gooding:34:22   Uh, kind of what we touched on before, really it was kind of the realization how potent real food is for a number of different reasons. And so as you say, I kind of a set in the Paleo world for a number of years and was lucky enough to write a few books on that or sort of, I mean it was, they were called clean living the book series, but I mean essentially they were Paleo.

Scott Gooding:34:53   And to me like a purist Paleo Diet. When you look at a purist Paleo Diet, and you look at the purist Keto Diet, there's a huge amount of overlap, you know, our ancestors. So when you talk about ancestral nutrition, it would have been, they would have experienced ketosis a lot of the time, didn't matter whether they are in the Tundra regions or temporary that they would have through either a high fat diet or food deprivation scarcity. They would have experienced the. So there's huge overlap. So going from Paleo to Keto, you know, it wasn't a huge departure. I think they kind of speak the same language. Um, but I guess a big part of it, it's just kind of getting that message out about inflammation. Like I actually didn't want to throw my publisher under the bus...but, I didn't want it to call it the Keto Diet. To me there was a broader conversation conversation about inflammation.

Scott Gooding:35:55   How do you minimize, mitigate, reduce inflammation, or does the diet look like? What does the lifestyle look like? So that was my broad a topic of conversation, Ketosis, Ketosis Diet. It's just one tool to lower inflammation. There are lots of different tools, and I talk about the various ones in the book, but the title and the front cover, like I don't know how to lower inflammation probably wasn't as grabby as the Keto Diet. Um, but it was also in a time, you know, I've been talking about this for a few years now. I remember trying to put on Keto cooking classes, you know, two or three years ago and no fucker would come, you know, I dare say if you do it now, you know, they'd be queuing up out the door because it's become this kind of, this buzz dies having it's time in the sun.

Scott Gooding:36:58   And I think this life enhancing benefits to be had in Ketosis, but to my point earlier, so let, let's say for argument's sake, someone new to wants in your health regime, you know their diet is not that great. They don't move their body all that much, but I've heard about the Keto Diet. So they jump in with both feet. They get into Ketosis, they're there for a couple of weeks, after like they're into the third week they're finding it a bit bit of a challenge.

Scott Gooding:37:30   Then, they come out of ketosis and back to their normal diet now for the next 50 weeks of that year. They're back to where they were before. So to me the Keto diet is great. It's got lots of properties, but it's what you do for the 52 weeks of the year that I'm concerned about. Not concerned about what I'm talking about. That's where I operate. So for me personally, I'll, I'll sort of fluctuate in and out of ketosis throughout the year, but when I'm out it's not a huge departure like nutrition wise or what does that look like? It's not a huge departure from when, I mean it's not like I embrace health and cellular health longevity and all these things that are elicited by the Keto Diet and then when I come out I'm scoffing pizzas and Doritos and like my diet through the years is pretty good and there's plenty of above ground veggies and there's some healthful fats and some well soul sustainable grass fed grass finished protein. So it's only a small tweak for me to get into ketosis. Does that, does that make sense? Lost my thread there for a bit, but it, it's, it's it all, it all comes back down to, to me, and this is a great way to look at it because you can stop this sort of yo-yoing that people have jumping from Keto to Paleo, to vegan, to vegetarian. You can forget all that. When you think about, okay, how do I lower inflammation? What is my diet?

Scott Gooding:39:30   Because we all know that inflammation is the cornerstone to health or disease, whichever path you go. Yeah, so, you know, is it keto, some of the time? Is it low carb, is it Vegan or can I be a Vegan and have me every now and again, like don't put all your. [Don't limit it]

Scott Gooding:39:56   Yeah, don't limit it. Have, have some, um, uh, unless obviously if you, if you Vegan and meats, you choose to not eat meat from an ethical perspective, but I wouldn't eat, not eat meat from a health perspective. It just comes down to the quality of that meat and the quality of that fat. Um, but yeah, I guess the point I'm trying to make is remove all those bubbles. Buzzwords, remove all those, you know, fill in the blank diet. Just what does my nutrition look like that, that mitigates inflammation as best I can. And how do I create a framework that I can adhere to that over the 52 weeks of the year that to me is more important...That will determine your health rather than two weeks on a Keto Diet.

Monica Kade:40:47   Well that would just goes back to that master plan. We were in the beginning, yeah,

Scott Gooding:40:54   You know that that, so I've just released the Keto Diet Cookbook, which is obviously the companion to the Keto Diet, uh, that was released last year and I don't talk about Ketosis until chapter three or something. And, I think that was even a wrestle with my publisher that I've wanted to be nice. To me, you've got to set this foundation. The foundation has got to be real food first and foremost. You can't be healthy eating artificial processed food. So it's got to be real food out of that. Most of that has got to be cooked at home, so you know exclusively what's in it. Also within that, within that foundation, you've got to be eating a truckload of veggies, truckload of above ground veggies.

Scott Gooding:41:38   You got to know what your foundation looks like. So even if the endgame is Ketosis for a month or two months, it's that foundation that's gonna support you for the rest of the year. It's like create your foundation first. And then if you want to amplify health and look to lower inflammation better, there's a whole series of tools that you can draw on. And one of those is Ketosis, but it's not the be all that handle. It's, it's a great thing. But it's what you do 52 weeks of the year for 80 years.

Monica Kade:42:17   Okay. So then for our listeners that are sitting there going, okay, all right. I like what,

Scott Gooding:42:22   I don't want to put people off...

Monica Kade:42:24   I, I think, I think you're doing the opposite to be honest. I don't think you're...it's kind of flexible what you're saying. Like I still think there's a level of commitment people have to have, you know, you can't be willy-nilly. Like you've got to make the commitment to change your lifestyle and your health and, and everything and what you eat. But I think your approach is saying like, if you don't do it this way, you're, it's not like you're doing it wrong.

Scott Gooding:42:50   No. No.

Monica Kade:42:50   Like you've got to find what works for you.

Scott Gooding:42:51   Yeah. Yeah. I mean there's some, there's definitely some commonalities. Broad. I mean we're all different. We're all different makeup and um, dietary requirements because we have sort of this individually highly tuned organisms. [Yeah] But there are some commonalities and some sort of broad brush strokes that we can all adhere to. I believe it really comes down to understanding the foundation. Um, and then creating your own framework around that because the foods that I have access to will be different to someone who lives in Cuba, Haiti, and that's actually like, those are the people I want to talk to just as much as city folks, you know, millions of people in the interior of Australia that are challenged by access to certain foods or education. And it's really important to talk to them and sort of realize that, you know, you and I live in a bubble, you know, we're on the eastern seaboard with great access to supermarkets with fresh produce and but, you don't have to go too far west to realize that it's not the case for everyone and those people deserve the same education and, and the, that we get in the cities. I hope that doesn't come across as sort of condescending. But..

Monica Kade:44:28   I think it shows whoever, whoever's listening that it's also we take it for granted, you know, people who do live in cities or have access to predominantly whatever they would need or would like to eat that that can be taken for granted a lot of the time. And there are people that don't have that and they would like to or they're just not even aware that, that there's a different way to live as well.

Scott Gooding:44:55   A limiting factor that people just don't know. You know, they think it's normal to have low energy or to be, you know, a bit of a slump in the afternoon or you know, live with Eczema or whatever it is. That's not normal. There's, you know, you can remedy a lot of that stuff and just eating predominantly plant based food and maybe moving your body once or twice a week. Like it's, it's not, you don't have to go down this huge deep, dark rabbit hole of health, you know, that's, you know, you, you position that as exclusive for the health elite. It's not, you can, you can have great health, great immunity, vitality from just some adhering to, you know, some principals and a foundation that's not steeped for the elite, you know...like it's really not.

Monica Kade:45:58   Like the health and Fitspo instagram.

Scott Gooding:46:00   Yeah, that's it.

Monica Kade:46:04   Okay. So we're coming to the end of our interview and I have a few signature questions that I ask everyone at the end. They're fun. So not so serious.

Scott Gooding:46:12   Do I have time to think about it. Or is it one of those knee jerk...or you can edit anyway, so it sounds like I'm really smart. [laughs]

Monica Kade:46:21   So sunset or sunrise?

Scott Gooding:46:23   Oh yeah. Well, that's err, really hard. Sun...set.

Monica Kade:46:32   Why?

Scott Gooding:46:37   I knew you were going to ask me that. I don't know. When I think of sunset, I think of obviously the tail end of the day, but it's kind of like a closure, you know? And I don't know why, but I thought when I thought of sunset I thought of holidays, so I saw myself sitting on a rock on a beach watching the sun down. It's kind of closing of the day reflection I guess, but I love sunrise. [laughs]

Monica Kade:47:05   It's okay, you can like both. We'll let you have them both. If you could attempt another career, what would you like to attempt?

Scott Gooding:47:14   I've always thought about studying and having a massive departure from what I do, uh, studying either geology or meteorology [oh, cool] so understanding weather or rocks and probably there's lots of overlap within those topics, but um, yeah. And maybe I will do one day, you know

Monica Kade:49:16   Yeah. Okay. My final question for you, what's your definition of being your best?

Scott Gooding:49:22   Being my best. Um, I guess there's a few elements that factor into that being my best kind of largely depends on the people, the orbit, my world. So if they're happy and content and safe, then that opportunity that, that gives me the freedom to be at my best. So if my girlfriend's happy and safe and my son is happy and safe then only at that point can I be at my best. And it's normally when there's as little stress in my life as possible. Um, and it's normally after coffee too! [laughs]

Scott Gooding:50:11   Oh, we spoke about this yesterday. We did a bush walk, my girlfriend and I, and nothing brings me more happiness than my son, my girlfriend in the same room at the same time, laughing, joking in a, with some food. Uh, do you know what I mean? It's very simple. Uh, yeah. And then I'm at my best. Also when I'm camping. Oh, dancing when I'm camping.

Monica Kade:50:41   Are you good? [laughs]

Scott Gooding:50:43   That's very subjective, I think. I think I'm pretty good when I'm camping, I'll just, I'm probably at my happiest because everything stripped away. You've left your stress at home, hopefully you've been camping for a couple of days. You've sort of acclimated to your surroundings. It comes down to a real basic stuff. It comes down to what are we going to eat, what are we going to drink? Communication; let's build a fire...like three or four, like fundamental elements that are in our DNA, you know, like, uh, I'm the happiest when I'm camping with friends, family.

Monica Kade:51:28   And if people would like to follow you or have a chat or get in touch, where would you like to send them?

Scott Gooding:51:35   I guess probably social media is the easiest one. So my handle is @ScottGoodingProject. Um, so they can message me on there or Scott [at] ScottGoodingProject.com ; or I've got my online program which is www.Reconditioned.me and the same on Instagram: @Reconditioned.me

Monica Kade:51:54   Awesome. Thank you so much for your time.

Scott Gooding:51:56    No worries. Thanks for having me.