Setting Healthy Goals

Intro

Hi there.

I’m Julian and I'm really pleased that you've chosen to download and listen to this episode. Or maybe you haven't downloaded it.  

Maybe you’re streaming it directly.  

Whichever way you’re listening, I really appreciate you taking the time to listen to little 'ol me! 

If you're new here, then welcome to the Productivity Matters podcast.

On this episode, I’m going to take a look at the NHS, setting personal goals

Are you ready?

Let’s go... 

The National Health Service

It’s been a bit of roller-coaster time lately.  I recently changed jobs, moving from the excitement of working at MediaCity, to the not so exciting NHS (that’s the National Health Service, for those of you outside of the UK).

The NHS is a huge, unwieldy beast of an organisation, responsible for health and social care for millions of people, throughout the UK.  Just to give you an example, during 2017/2018, there were over 23 million visits to the Accident & Emergency departments.  And it’s completely free at the point of use.

This normally means that anyone registered with the system, available to legal UK residents regardless of nationality, can access the full breadth of critical and non-critical medical care, without payment.  There are some exceptions such as eye-care, dentistry and prescriptions, but these are heavily subsidised, so are cheaper than private providers.

It started 70 years ago, in 1948, and now employees around 1.2 million people.

Approx 80% of the NHS in England is funded through general taxation and National Insurance contributions, which are made by employees, employers and the self-employed. A much smaller proportion is collected through patient charges, as I mentioned, for things like prescriptions and dentistry.

To put these numbers into perspective, the total cost for running the NHS in 2017/18 was £125 billion….   equivalent to about $163 billion!

The proportion collected through the National Insurance contributions accounted for £24 billion - about 20% of the total cost.

In Scotland, Ireland and Wales, the health service is a devolved matter, so those governments can decide how much to spend on health, from the block grant that they receive from central government.  One important difference is that they do not charge for prescriptions - so patient care is completely free.

Whilst the NHS is a much derided organisation - there are many people who complain about many aspects including lengthy waiting times for consultations and surgery, lack of beds in hospitals, and closures of clinics around the country.

As with all taxation and government spending, it’s a very hot topic, and one that I’m neither inclined, nor qualified, to talk about in any detail.  Like most people I have my own opinions and it’s my personal belief that without the NHS, the country would be in a much poorer state.  Maybe that’s because I have had many personal interactions with them, over the years, and I’ve never had cause for complaint.  Much the reverse actually.

Episode 9 of this season, at the end of January, I published an episode about my experience with Diabetes (link in the show notes) and the care I’ve received has been second to none.  

When my dad was very ill, they pulled out all the stops to save him; literally transferring him, in an ambulance, about 200 miles, to another hospital, for a life-saving operation.

This doesn’t take away the very real issues that are affecting the NHS - doctors and nurses are under increasing pressure, and it’s more than a regular occurrence that routine operations are postponed due to the lack of beds being available.

However, if we only had private care available, then the state of health and wellbeing in the UK would be in a very grave situation - pardon the pun!!

So, why have I given you this basic insight into the NHS?  Do you know something?  I don’t really know… just wanted to share a little background on one of the largest institutions in the UK.  

The small part I play is within NHS Digital - the national information and technology partner to the health and social care system. They’re working, through technology, to help transform the NHS.

Goal Setting

It’s important, when going through tough times that we remain positive. 

Don’t focus on what you don’t have.  Don’t focus on what you wish you had.

Focus on what you DO have.

Of course, you want things, and having targets and goals are all credible things to set yourself.  Indeed, without them you’ll be stuck in a rut.  

It’s important to review goals.

Without goals you lack focus and direction. Goal setting not only allows you to take control of your life's direction; it also provides you a way of checking whether you are actually succeeding.  

When you start your goal setting process, you need to start with careful consideration of what you actually want to achieve.

It’s important to also remember that goal setting is an ongoing activity.  You don't just set a goal and forget about it.

Life happens and sometimes you need to review the goals.  Remember to keep checking that you're on track, and make regular time-slots available to review your goals. 

It’s very important that you're motivated by your goals.  They must be important to you, and you need to know that there is a value in achieving them.

What are your priorities in life?  Set goals that relate to them.  If you’re not careful, you could end up with too many goals; which means spreading yourself too thin and unable to achieve them.

Make sure there is a sense of urgency around achieving your goals.  Not so much a 'can do' attitude, more of a 'I must do this' attitude.

Your final goal may not change, but the plan you have put in place to achieve it could change quite significantly, which is why it’s important to have review sessions with yourself.

Stay focussed and take the bull by the horns.  That’s a strange saying isn’t it?  Why would anyone do that?

Why would you grab the bull by the horns?  I’ll tell you why.  It’s because it is dangerous.

It means doing something difficult in a brave and determined way.  

So, that’s what I’m going to do.

Review my goals and aim high.

Equipment I use to make my podcasts:

Blue Yeti Microphone - https://amzn.to/2R2am1N

Pop Filter - https://amzn.to/2OVMbQP

Professional Microphone Boom Arm - https://amzn.to/2P4EIio

If you purchase from these links then I may receive a commission.  This does not affect the price you will pay.  Thank you.

Making A Podcast

Intro

Hello?  You there?  Ah! Good.

In a recent episode, I talked about the irony of how many podcasts there are about making podcasts - then realised that this might be a good idea for me too!!  I mean; it fits in well with my raison d'etre.... ooh la la!!

So, on this episode, I’m going to talk through my experience of getting this podcast made, the ways in which I promote it and if it's something you're interested in, then just do it!

The Reason Why

I've always been a keen listener of podcasts.  I've subscribed to many over the years, and they've been getting ever more popular.  All of the big broadcasters have broken some of their programmes into smaller chunks, or segments from the main programming.

But it's the independent podcasters that are taking over the airwaves (or should that be bandwidth).  There's space for everyone, whether you want to present all encompassing drama or investigative journalism on a weekly or monthly basis; or if you are short-form presenter, with the ramblings of your mind on a daily basis.  

Do you have hours to talk, or just a few minutes?  It doesn't matter.  There's no right or wrong length for an episode.  There's no scheduling to fit into.  You just need to get whatever you want to say 'out there'.

And you can do it by yourself, Solo style, like me; or you can present with a friend or a bunch of friends.  Invite guests to discuss their passions - that's also another way to promote your podcast.

Getting Started

Now, it can be a little daunting.  There are so many places vying for you to publish your podcast.  Where do you start?

I started with Anchor.  It's a free service that not only publishes on their own site, but also syndicates the feed across multiple other publishers.  This means you only need to upload once, and as long as it meets the criteria (which it usually will do) then it will automatically feed to Apple Podcasts, RadioPublic, Overcast, Spotify, Pocket Casts etc etc etc...

This particular podcast is available on 11 platforms.  And, of course, the more platforms you're on, the broader the audience.

Equipment

Another consideration is the equipment to use. 

Anchor provide all the tools you need in their mobile app - available on iOS and Android.  You can record, edit and upload all from the one device.  It's a good way to get started; and is quite simple too; if a little fiddly.

Just by using the microphone that's part of your phone, you're good to go.  Now - it may not be the best sound quality; but there are plenty of podcasts where this is how they do it; and in some cases, make a feature of it.

If you want to make more of a presentation, then you'll need a microphone and computer - either a PC or a Mac (or laptop equivalent).  There are a multitude of microphones available and this episode is not a review - you can find reviews elsewhere; but popular models are the relatively inexpensive Blue Snowball, to the Audio-Technica AT2020USB (and upwards).

I use the Blue Yeti; which I bought after only a couple of episodes. I based my decision on cost, as well as the functionality and ease of set up; i.e. there isn't any - just plug and play.  It's a USB microphone, so I don't need additional power. 

As a desktop mic, it easily picks up knocks and even the taps on the table - which is why I now suspend the mic from an arm, to reduce this annoying interference.

Another reason I like the Blue Yeti is for the headphone socket, so I can hear myself directly and can check sound levels easily.

Software

If you're using a laptop or desktop to record, there are a couple of free options to capture your recording.  Audacity is great to use and not too complicated (and this can be used on Mac or PC), and if you're using an Mac, then Garageband is ideal.

You can record what you want, and then edit as required.  Making a podcast isn't quick.  Whilst the end result, for me, is usually around 10 to 15 minutes, it can take an hour to record and edit; then edit some more.  But, I like to think it's worth it?!

If you've never done it before, it can be quite daunting talking, in essence, to yourself.  And unless you know what you're going to say, there could be a lot of 'ums' and 'ahs' and you could find yourself repeating words - which you won't know until you listen back.

Once piece of advice is to talk slowly.  Give yourself time to think; but importantly, you can edit out much of this later.

If you are capable of talking on the fly then that's great.  You might find you need bullet points, to prompt you as you go.  Some may find the need of a full script is better.

That's what I do.  I write a fully fledged script and then use it as a base.  It needs care, to make it sound natural when talking; and that comes with experience and some practice.

Sounds Good

So, you have a microphone.  You've loaded the application to record.  You have script.

How do you make it all sound good?

First of all, make sure that the space you're recording in isn't an echo chamber.  Unless you have access to a proper recording studio, then you're likely recording at home. 

One of the issues is that of an echo. Take the curtains out of a room, and you'll notice how much your voice echoes.  You probably wouldn't notice having a conversation with someone, but listen back to a recording and you'll soon realise how empty it sounds.

Curtains help to deaden the sound.  You need to do the same.  Some people sit under a duvet.  I actually prop pillows up in front of me, to help.

Another, non-essential piece of equipment, is that of a pop-filter.  This sits over the microphone and helps to prevents the 'p' and  'b' popping sound as you talk.

Now, practice what you want to say.  Speak in your usual voice.  Be natural.  And when you do this check the levels on your recording software.  You'll notice some green bars flashing as you speak.  The louder you get, the further up the range they go, changing colour through amber, then red.

Red is bad.  It's too loud and will sound distorted to your listeners.  You need to remain in the green area - so you'll need to adjust the input levels (also known as gain).  And you need to speak in your normal voice to make sure you get it right.

Once you're happy - press record and off you go.

Recording

Now, you can either record the entire podcast in one go, or, and this is what I do, record in sections.  It makes it easier if you make a mistake and helps with the editing later.  But, it's a personal choice; and you might want to experiment to see which is best for you.

The more parts you make, the longer it will take to edit; on the other hand, if you record in one go, then you'll either have to re-record the entire thing again, or take a lot of time editing.

Editing

OK.  You've finished recording.  Congratulations.  That wasn't so bad, was it?

Now, save it.  Before you do anything else.  You don't want to suddenly lose everything.

Now you need to listen back and cut out all those mini stumbles, the 'ums' that you didn't know you were saying and those often repeated phrases, that are a habit, and don't sound too good in a broadcast.

Publish

Once you've done the editing, and you're happy, then upload the file.  Here you can also add the show notes - the information that your audience will read about the episode.  On the main Anchor website you can choose to schedule the episode to be published in the future.  This functionality isn't available via the app.

You're almost there.

Promote

Your episode is waiting to be published.  Now you need to promote it.  There's no point spending all the time writing, presenting and editing your podcast, and then not tell anyone about it!

So, where do you go?  Instagram and Twitter are two of the best places, and if you have Facebook, then there too.   Search out the hashtags to use, that will get your post noticed.  Experiment with different ones - your audience will probably change as you do; so you'll get heard by more people.

I create specific artwork for each episode, based on a template, that I update each time.  It makes it quick and retains a sort of brand image.  I use Canva (which is free) for creating the artwork, and I use Buffer to schedule posts so that they automatically post at relevant times to the audience.  There is a future episode about this; so remember to follow this podcast.

You might want to use other tools to help promotion, such as Headliner, to create a short trailer.  It's also free to use, and adds an element of professionalism to your podcast.

Artwork created.  Buffer loaded with posts to advertise your new episode; at a time to coincide with the release of the episode on Anchor.  Now, you just need to wait.

But - even when your podcast has been released, and people are listening to it, you still need to continue to promote it.

It's a big world out there, and the audience is ever growing and changing. So don't sit still.  Keep promoting, try various hashtags to see which ones work the best and get the bigger audience.  Try posting at different times to see which works best.

Remember, your audience is global - so whilst your sleeping, others are awake and reading your blog, tweets, instagram posts and listening to your show.  Notice how I've also embedded a player into this website, so making listening even easier for my audience.

Making Money

Making a podcast is enormous fun.  Whether you're doing it for pleasure, or whether you have a business you're promoting.  You just have to do it.

It's about consistency.  Putting out content on a regular basis, to build a following.  Tell your friends and family about it.  Don't be shy.  And listen to feedback.  Take on board any constructive criticism to help improve your episodes.

Monetisation comes later.  If you're doing it to make money, you'll have a very long wait on your hands.  I recently started a 'Paid Listens' programme with RadioPublic.  It means a small pre-roll advert and then on-with-the-show.  For every 1000 listens I will earn a whopping $20 (that's only for those listens via the RadioPublic app) not the other podcast apps.  This is not a get-rich-quick scheme.

If you are after the money; then you'll also need to look at other avenues, such as a blog, with advertising, or getting your show sponsored.  Again, this needs numbers; although Anchor does have a sponsorship program, but only if you're in Canada or the USA!

So....

Do it for love.  

Do it for your audience, but mostly, 

Do it for you.

Thank you very much for listening and until next time, remember, Productivity Matters.

Equipment I use to make my podcasts:

Blue Yeti Microphone - https://amzn.to/2R2am1N

Pop Filter - https://amzn.to/2OVMbQP

Professional Microphone Boom Arm - https://amzn.to/2P4EIio

If you purchase from these links then I may receive a commission.  This does not affect the price you will pay.  Thank you.

When I Grow Up I Want To Be a YouTuber... What?

My youngest son has recently decided he wants to do what every 11 year old wants to do - be a 'YouTuber'.

Is that a accepted noun these days?




YouTube, for those of you not versed in the world of online entertainment, is the Google owned video sharing website where anyone can have their place in the video world.  Like a blog; only visual.  With moving images and sound.  Known as a vlog (video log!)

The world of YouTube contains hours and hours (and hours) of material, some of which is quite interesting and useful, and others which is purely inane.  Unsurprisingly, it's the inane that catches the imagination of the masses, and consequently makes 'stars' of the performers and presenters!!

Since it is completely free to use (with the potential to earn money from advertising) it is easy to get involved.
I have my own 'channel' which I haven't contributed to for years.  Indeed, most of my videos are set to 'private' so that only I can see them.  It makes for a great storage library of home movies!

My son also has his own YouTube channel, called Mini Tube (Click to go straight to his channel).  He has some great ideas; and, if I'm honest, I enjoy helping him put them together, film them, edit them, publish and promote them.

Now, don't get me wrong; it's light years away from being a revenue earner - he needs to build his subscriber base, and get the views up.
Surprise, surprise; there are videos, on YouTube (where else) about how to do this!

There are plenty of children with their own channels; and I am more than aware of the concern around online safety.  It's something that I discuss with all my children on a frequent basis.  I don't want to make them paranoid about it; but they need to understand the issues around being online.

All of them have grown up in a digital world; they have been exposed to it since a very early age, so it would be useless to stop Jamie from taking part.  So long as he knows the limits and understands the issues.

So, our journey has just started, and we are learning how to make the best videos and increase views.
He would be so excited to know that you have seen his videos, and even subscribed to his channel.  Each one gets a little better, from a content perspective.

You can watch his latest video below.

Diabetes - My Story

This story starts many years ago; but came to a head in the summer of 2016.

Although I felt absolutely fine in myself, I had one major complaint.  

I was constantly needing a wee! Whilst this had been going on for some time, it took a visit to Bournemouth for me to finally take action.

It wasn’t possible to complete the journey down the motorway without me needing to stop for a ‘comfort break’ at least twice.  Then, at the beach, I’d be back and forth from the loo every couple of hours!  Not to mention ‘disappearing’ when at the house.

I arranged to visit the doctor, had a chat, and he took some blood, for testing.

One of the tests was for the level of hbA1c in my blood.

This is the technical term for glycated haemoglobin; in other words, how much sugar is attached to the blood cells.

In normal people the figure is 42mmol/l (millimols per litre) or below.

The reading for my hbA1c was 102!  

There you have it.  

The answer to my problems.

I have Type 2 Diabetes.

Within a week I visited the nurse, and she spent a long time explaining all the symptoms and side-effects of diabetes, the do’s and don’ts, along with what we would be doing to reduce the effects and, more importantly, reduce that large reading.

There are many symptoms of diabetes.

For me, it started with the constant urinating… let’s qualify what I mean by constant.  I was going to the loo every 2 hours!  On average, 10 times every day!  However, there were two other major effects; that of lethargy and extreme thirst.  

I was frequently tired, had difficulty staying awake at work (not good) and driving long distances was a trial; not least because I’d need the loo.  

The nurse prescribed Metformin, a diabetes drug, which I’ve been taking twice a day.  I was advised to exercise, and lose a little weight.  I should add that I wasn’t massively overweight; in fact, when she first saw me, her initial reaction was “you don’t look like someone who has diabetes”!  

Ain’t that just typical! 

Along with all the advice, I was given a glucose monitoring kit, to check my levels on a regular basis.

The one thing I would say about checking glucose is that whilst it gives a good indication, the results are transitional.  It is just at that moment in time.

Sometimes, I’ve had really good readings, and other times, I can’t work out why they’re high!

For those that don’t have experience of diabetes, or know anyone living with it, describing it is not something that can be done quickly; but I’m going to try and sum it up.

We have blood cells racing round our bodies, providing energy and nutrients as needed.  When we eat, the sugar gets absorbed into the blood stream, and gives us the energy we need.  

Right?  

Well, in a normal person, yes.

With me, the sugar couldn’t get absorbed into the blood cells.  It was knocking on the door, but the cells wouldn’t let it in!  The consequence of this is not only could I not get the energy that I needed, but the sugar levels were building up with nowhere to go.

OK; they did have somewhere to go - out.  In my wee!  And because I was going so often, I would feel thirsty, so I would be drinking more, which as you can now see became a vicious circle - I needed to wee again!

Once I started taking Metformin, the blood cells ‘unlocked', allowing the sugar to enter, therefore increasing my energy levels and reducing my need to wee.  What’s more, this change happened virtually overnight.  It was amazing.

As you may have gathered, apart from the medication, managing diet is one of the key aspects to controlling type 2 diabetes.  

Sugar is the ‘enemy’.  By that I refer to glucose; added sugar.  Food made with sugar.  

Sucrose, the natural sugar found in fruit and veg is not bad, but must be controlled.

The other ‘baddie’ is carbohydrates.  These turn to sugar in the body, so reducing carb intake is very important.  Vegetables that grow underground are not as good as those over-ground.  Bananas and pineapple are very high in sugar, but berries are much lower.  

It’s been a complete re-education and I’ve been very careful to watch what I’ve been eating, allowing myself an occasional treat.

I bought a cross-trainer, which I've been using daily for the last 3 months, and not only has it raised fitness levels, and I’ve lost a little weight, but this has helped to reduce my latest reading to an encouraging 53.  F

Another benefit is that the cross-trainer isn’t just for me, so fitness levels at home are increasing all round!

How long have I been suffering with this?

I think it’s been about 7 years!!  

I say ‘think’ because quite honestly I don’t know!  I thought it was all normal!  It crept up on me; but the more I look back on my symptoms, the more I realise that’s what it must have been, all along.

Having read information about diabetes, it can take up to 10 years before it’s diagnosed.  Diabetes is not specifically hereditary; so you can't use that as a guide.  Certainly, in my case, none of my family has ever had it.  So I can't 'blame' them!

I consider myself lucky.

Knowing what was causing my symptoms was a major factor in feeling better about myself.

Thankfully, being type 2 means I’m not dependant on insulin.  With a controlled diet to keep my sugar intake to a minimum, and daily exercise, I can honestly say that my life has changed for the better.

Just imagine:

• I can sit through a film at the cinema without needing to nip out.  
• I can drive without worrying about needing the loo.  
• I can make it through the day without fighting to stay awake; especially after meals 
• I’m eating healthier.
• I’m feeling fitter.

It's not just about the diabetes.

There are some other major factors to consider.  There is an increased risk of heart attacks, kidney failure and loss of sight.  Not to mention the threat of amputation, due to damaged nerve endings!

It can be quite scary stuff.

Diabetes is a silent killer.

Over 4 million people in the UK are known to have diabetes*.

It is thought there are another 549,000 adults with undiagnosed Type 2 diabetes*

Are you at risk?  If in doubt, get a blood test.  At the very least, my advice is watch your weight and your diet.

There is masses of information on the internet; https://www.diabetes.org.uk/ and http://www.diabetes.co.uk/ are two of the sites I often refer to for information.

Do you suffer from diabetes?  How are you managing?  What do you do to control the impacts?

*Source: from January 2015 diabetes.org.uk

Review - Assassin's Creed: The Movie

So, this afternoon I went to see Assassin's Creed. I must confess that I've never played the game, and knew little about the story; but this wasn't a bar to enjoying the film.

It's a well thought through plot, which can be a little confusing at times; however, this is more than made up for by the action - the death toll is incredibly high, and whilst it's rated 12A, I wouldn't recommend this to young ones - it's far too intense.

Michael Fassbender gives a great performance as the reluctant Assassin, along with Marion Coutillard as the scientist who persuades him to go back to the 15th century. Jeremy Irons is the 'baddie' after the prize for his own ends.

At times a little drawn out; some parts dragged on a little too long, and the overall running time could have been reduced by 10 minutes.

However, the action and the stunt work are fantastic to watch; and the sequence with parkour (free running) are brilliantly portrayed. You know they'll escape, but you constantly wonder how?

My main criticism is about the sound. The music (if you can call it music) was extremely loud - or maybe I'm just getting too old!!

It's no Oscar winner; and as I mentioned, some of the plot is a bit disorientating.

If you are a fan of the game, then I doubt you'll be disappointed; by all accounts it closely resembles the main storyline of the franchise. If you haven't played the game, but want to see some good old fashioned action set pieces, then give it a shot.