Ed Jacka on Push ups, Running & Protein.

"We spoke to some of our key and regular customers about their story,  and what keeps them fitter and stronger right now"

Name: Ed Jacka

Work: Construction Project Director & Deputy Head of Workplace.

Where: Commonwealth Govt.

Lives: Sydney (Northern Beaches)

Age range:  50-54

Uses: Old Bull Protein

Ed has been a customer since launch. He is in great shape; I mean really great shape. Just see the picture above for proof.

I asked Ed to sit down and chat about his health, his nutrition, what motivates him, protein powder, and why, and how he uses it, as well as how he looks after himself.

We chatted for about 45 minutes while he was in the lounge at Canberra Airport. Thanks, Ed for making the time, I loved the chat.

I did feel more motivated to exercise more after this.

Exercise.  What this means to you?

• I am what I would call a middle-distance runner if there were such a thing.
• I run 6-10 km on average and recently stepped up to 4x a week.
• I love push-ups; I do 3 sets of 20 difficult push-ups 3x a week.
• I also cycle and do yoga once a week, do some weights at the gym every couple of weeks, and swim in summer.
• On average, I probably exercise about 8-10 hours per week.

Have you always exercised?

No, it started when I was 38 odd.

I had returned from living in the UK and could see the opportunities presented for exercise living in Australia. The kids were a bit older. I wanted to bulk up. (Ed used the words “I was a bit puny back then”). So, I started doing push-ups and a bit of running, gradually increasing, and have never stopped. It seems to work, I think…

Why running?

1. It’s time alone, my time, my space, which I enjoy.
2. I love music. All sorts but mainly alternative rock and plenty of variety from Nick Cave, Nirvana, and Daft Punk.
   Right now, I am enjoying Billie Eilish. I know! I seem to like pretty morbid songs about death, maybe it helps me appreciate my life…

What is the biggest health challenge we face as men over 50? (In your view)

Diet. The biggest issue I see for most men I know is diet.

I think many just don’t know, or always care what they’re eating. I also notice many do exercise but still remain overweight. I think the cause is volume and content. Eating too much and eating the wrong things. Probably sounds clichéd.

Generally, that means sugar and fat.

We tend to gorge on bad-quality food. I am currently listening to the audiobook “Sapiens” which talks about “gorging” in caveman times when food was scarce and could not be frozen or easily stored, so eat it or waste it, thus the human instinct to gorge.

Now we have food choices on every corner but still have a “gorge” instinct, which makes it harder to manage weight, and thus health.

I think food, or probably sugar and fat can almost be an addiction, many can’t see a way to give up or aren’t honest with themselves. If it’s in the house, it’s going to be eaten. Resisting temptation is hard. We have no brakes.

So how do you fix that?

Hard to know, I am fortunate in that I personally don’t experience this, in fact, if I don’t exercise, I lose weight or at least I lose some muscle.

Both my sons and wife are into exercise, which helps a lot. I think once you get hooked, you never stop. I’m happy that they have it, that I have it.

What I do experience is bad days or weeks when I feel I couldn’t be bothered to exercise, I drink more coffee and beer and get into a bit of a downward spiral. Usually, work gets too intense and wipes out my exercise time or I’m traveling and get out of whack with my routine. 

To fix this I just acknowledge that I need to get back into it as it makes me feel so much better. 

If I was to offer advice, I would say:

1. Stop eating crap. No burgers, no hot chips, healthy breakfast, and light dinner. Every meal I think of protein and low fat. I’m no dietician but I just try to choose healthy options.
   
   
2. Make exercise your number one priority every day. It doesn’t always happen, but you need to plan otherwise it definitely won’t happen.
   
   Before going to bed, think of what exercise you are going to do the next day, see the gap in the diary, and pack your bag. My work bag has running gear, swimming gear, gym gear and I’ve got boxing gloves in my locker. I’m ready for anything if I can grab an hour.
   
   I never regret it. It is the most satisfying hour of the day. Get a gym membership and try some classes or free weights. Look at how you can introduce some running into your commute - I’m running to Manly (7k) to catch the ferry a couple of times a week, yes you need to think it through and it’s kind of fun working out the logistics.
    
3. I’m a great sleeper but go to bed too late. Getting sleep is critical to set up the day for training. If you’re not sleeping properly this won't work.
     
4. Find a friend. I love running by myself but for all other exercises, I get motivated by teaming up with others. Not essential, but it helps you turn up and that’s often the hardest part!
   
   
5. Have a goal. Many people love to set a goal say 4 or 5 months out and build up slowly. As your body starts to respond you will get more motivated to go harder.
   
   
6. Don’t overdo it. I remember when I started, I couldn’t run more than 2 or 3 km, and it took me some time to build up. 
   
   Push-ups were painful and there was nothing to show for it.  It takes time but it does happen. You will notice improvement in 1 month then you’ll be hooked by 3 months.
   
   But there will be times that you just don’t feel it so let that happen, let it pass, and then go again!

I feel that exercise changes your life, it improves your outlook, and you feel a sense of achievement which you may not get from the rest of the day. 

When everything around you is going to s*** you can go to bed thinking well at least I managed to get through a jog today, or I pushed heavier dumbbells than last week.  I can see it in my kids who after getting seriously into exercise over the last couple of years are so much more positive and happier for it.

When I exercise before work, I have a fundamentally different, and better day.

Without exercise, I reckon it’s easier to fall into a depressed and hopeless state. It’s easy not to exercise. There are multiple excuses and justifications you can make to yourself. Most of us know this, but it can be hard to beat these excuses sometimes, to make excuses for the excuses.

I understand people who say they don’t have time or can’t exercise as it is a mindset thing.  All I would say is, just start, as it will change your life. 

I also deal with many older, and overweight men daily, who have no interest, have never, and who don’t want to exercise, and that’s fine, that is a choice.

I do however believe many have dabbled in exercise, and dropped off at some stage in life, due to kids, careers, travel, and just need a little rewiring, opportunity, and motivation to get that great feeling back. To run, you just need shoes, right?

I try to motivate others, but I believe it is a mindset thing. Mindset first, and the rest will follow.

Your mindset needs excuses for the excuses to starting exercise.

I also believe having a training partner, or partners, is the next step, bring some good company, some glamour, and sometimes some discomfort, but it will definitely bring in some accountability.

The Why?

I don’t need competitions to train, I love training because it makes me feel good.  There’s probably some vanity I confess, but I feel good because I look better fit, I think. If I lose fitness, I'll feel bad.  

I also want to live a longer, and healthier life. Maybe the best way of putting it is I am trying desperately to retain my youth, and I am not giving up without a fight!

Garmin says my fitness age is 43, (Garmin Connect app) and I am happy with that. I have no idea how that is calculated but I’m going with it.  I am trying to get my Garmin age younger; it motivates me, and I want to keep that as low as possible.

Nutrition.

In general, I am not a supplement guy, but I know they have their place, and I probably don’t know enough about it, but I do use and have for some time used Old Bull Health protein powder.

I do try to eat a balanced diet. What exactly does a “balanced diet” mean you ask? Well, for me:

Breakfast: Old Bull protein soon after I’m up. Then Poached eggs, broccoli, carrots, spinach, and quinoa when I get to the office. It’s called a Soul Bowl and is served at the café where I work. No, I am not the only one who orders it, is actually quite popular.

Coffee: I do drink a lot of coffee, probably too much, 2 double shot flat whites a day.  

Lunch: Not always that great, a curry or stir fry.

Dinner: Generally, Thai, pasta or rice, with chicken, tofu or fish. I try to avoid red meats, due to concerns around inflammation. I enjoy chicken and fish as a main, I love a burger but can resist and choose something else. I generally avoid fried or processed foods.

Treats: I eat a strip of dairy chocolate most nights.

Alcohol: I drink a beer every night. Just seem to need a relaxant. I eat almonds as a snack with the beer.  Currently drinking Asahi. I generally have a few more, and some wine on weekends.

Protein/ Supplements: As I said, I do use Old Bull Protein daily. When I wake up, before I head off to work, I mix 1 scoop with about 100ml milk and 200ml water.

I like the taste; in fact, I would say the taste is excellent. I must confess, I haven’t looked in detail at what’s in it, but I know it has good levels of leucine for muscles which is important to me.

My son has 2 scoops a day, and with training has gone from 59 kg to 77 kg in around 3 months and loves it. I must add, he is all muscle, with a tummy that is like an ironing board.  He has a coach, checked it with the coach and the coach said it was good stuff. So, I am a bit of a convert. I do love the protein.

Last words.

Being healthy is a mindset. You need to believe you want a healthier life.

It’s not easy to get started but I guarantee if you start and push through the first three months, you will realise more life benefits than you ever expected. Just start! I highly recommend it.

Thanks Ed, great chat, and for your support. I need to do more push-ups.