Big Change- Back to Basics

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Big Change- Back to Basics

2015 is upon us! For the next few weeks the gym will be rammed with all the new additional New-Year resolutionists embarking on their quests for change. I commend them. However the few weeks will be just that. Few.

If you've made improving your health and fitness a goal for 2015 -Don't bite off more than you can chew. No that isn't diet advice (sorry, bad pun). Over committing yourself to a fitness goal in the short term will often result in failing that goal if its structure is unsustainable within your lifestyle.  Even worse, that failure can end up disheartening you, leading you to fear or resent similar goals you set in the future.

Something to keep in the back of your mind is  "You never really fail, if you never give up."

Just a few weeks ago I wrote about the importance of keeping your eye on the end goal and being sure to allow for the erratic disruptions of 'Life' into any diet and fitness related plan. You can read about that here in my Blog on David Webb.

Ben Coomber Radio

Ben Coomber Radio

With perfect coincidence Ben Coomber - a guy I greatly respect in this industry- released his Christmas podcast discussing similar issues. Its a great motivator and why its one of my Pick of the Podcasts for this time of year. It is episode 117 of his Podcast: Big Change- Back to basics. Download it and get your learn on.

Remember, all podcasts are free to download and make great commuting companions so theres no reason not too really. Ben also holds a spot in my prestigious 'Top 5 Podcast Channels Ever' list so be sure to have a listen to more of his 117 episodes if you like this one. 

One point to finish on is that a 'Dry January' -abstaining from alcohol for the month of January (or what's left of it) is a great addition to a new health and fitness goal. Not only does it give you time to detoxify your liver and improve your health, but it free's up some time to get active. Time you would otherwise spend drinking, or hung over. It will also save you a decent amount of coin that you can put into the new goal (gym membership, a decent health supplement etc).

Check out all episodes of my Pick of The Podcasts here, if you want more advice on improving your health in 2015.

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Beware the Glutens!

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Beware the Glutens!

By now i'm sure you've all seen a number of rather humorous Youtube clips about the public perception of what 'Gluten' is. Most notably is this scene from Seth Rogans 'This is the End'
Its pretty good comedy.

However, this video is more of a head-in-hands kind of cringe moment. 

Its scary to think that a huge proportion of people who follow a 'Gluten Free diet', may not know what gluten actually is and why/how it may affect them.  Last weeks Podcast (Here) I explained the importance in taking the time to UNDERSTAND the principles and practises that influence your health if you decide to adopt those principles or practises. This situation is a perfect example. 

When I start a new client on a nutrition plan, almost all the plans are gluten free.
This is because I start every one on a basic Paleo diet template which is naturally gluten free and void of processed crap.
Its a logical starting point, and because I understand the WHY.

Like a 'Gluten-free diet', the 'Paleo diet' is and always should be viewed as a starting point, NOT a destination. We all want to live and function at our best with the least amount of barriers right? Learning about your unique nutritional barriers should be part of your journey to better living.

There is now widespread evidence that you don't have Coeliac disease (a severe autoimmune response to gluten) to have some sort of mild or moderate reaction to it.
I advise everyone to try a gluten free diet at least once in their life as part of the self-health discovery process. But first you must know the WHY.

Past, present of future gluten free-ers, get your learn on here.

This weeks podcast is again Josh and Chuck from STUFF YOU SHOULD KNOW.  I've chosen these guys again because of how awesome their entry level information is for topics such as this.
 

For the full podcast blog, click here

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Knowledge is Power

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Knowledge is Power

Assuming a goal of weight-loss, What would be the very first and most effective step one should take to ensure the best chance of success?

A gym membership?.. or a diet? 

Its neither actually. Nor is it a step that requires any physical effort at all. In my opinion the most important factor in determining a sustainable change towards a better body composition and improved health is understanding the body and the processes that occur within it, especially when we eat.

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Knowledge is power!
Calories do matter, however it is imperative to understand that what our bodies do with these calories is all dictated by our hormones. Think of Hormones as the CEO's and the calories are just the minion workers with nothing more than a herd mentality work ethic when left alone.

Enter; Phil Learney and his Podcast. Phil is a guy I greatly admire in the Health and Fitness Industry. He consistently puts out great information and most importantly he breaks everything down into a really easy to understand manor.

Episode 9 of his podcast is an absolute must to listen to for EVERYONE on PLANET EARTH.

It still amazes me to this day how little we are educated about food and how our bodies respond to the different types. This stuff should be covered in Biology in our schools.
Funny that we learn about algebra, geography and foreign languages yet when it comes to how we fuel the intricate machinery of the flesh and bones we live in every day of our lives, we are remarkably ignorant.

Increase you chances of survival in this game of life by listening to this weeks Episode.
I recommend anyone with an interest in Strength Training, Nutrition and Optimal Health to follow Phil Learney on his social media, and definitely listen through all 23 (and counting) Podcasts he's put out.

Key points to get you started:

  • Leptin hormone: Known as the "satiety hormone", it is made by fat cells and regulates the amount of fat stored in the body. It does this by adjusting both the sensation of hunger, and adjusting energy expenditures. Hunger is inhibited (satiety) when the amount of fat stored reaches a certain level.
    *Not something you want functioning incorrectly if fat loss is the goal!
     
  • Insulin hormone: Insulin is a hormone produced by the beta cells in the pancreas. It regulates the metabolism (breakdown and use) of carbohydrates and fats by promoting the absorption of glucose from the blood into muscle cells OR into fat tissue if the muscle cells are either full of glucose already, or have become unresponsive to insulin.
    *Keep all the muscle cells in your body sensitive to the smallest amounts of insulin throughout your life to prevent burning out your pancreas.
     
  • Alcoholics trying to give up booze aren't told to reward themselves with a 'cheat-drink' once a week, so why in the diet industry is a cheat-meal so frequently condoned or even prescribed for substantially over weight people at the beginning of a diet? 
     
  • Healthy sustainable changes take time, there is no quick fix. Phil explains 2 main reasons for this:
  1. The hormonal system specifically the hormones related to appetite and glucose management are out of whack, re-regulation within the body takes time.
  2. Quite often the poor food choices of many many years have damaged a persons digestive system and compromised absorption of nutrients. This to, takes time to correct itself and often avoidance of certain foods will need to be adopted indefinitely to allow the gut to heal.

Summary: If you are looking to lose body fat, don't just sit back and blindly follow various diet guidelines, one after the other without attempting to understand the why. Take an interest in your body and why it does what it does under various conditions. I can assure you success will be much more likely if you put some brain power into it. 
As Einstein once said, "Insanity is doing the same thing over and over again and expecting different results".

If you missed last weeks Health-Homework, check it out here "How the Paleo Diet works" and download the podcast to listen to on your commute to work!

Happy listening!
 

 

  

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How the Paleo Diet Works

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How the Paleo Diet Works

So, Podcast 1. Your first bit of homework and the very first episode on my list of top Podcasts!

STUFF YOU SHOULD KNOW.
Josh & Chuck on the Paleo diet. Who better to break the ice that these 2 cool-cats!

These guys are awesome, hence their existence on my widely coveted 'Top 5  Podcasts Channels' list. I was addicted after hearing their very first Podcast.
Neither dude has much experience in the Health and Fitness industry but as you'll gleam from any other of their expansive episode history, they do their research. They also present information on any of their topics in a really unbiased and clear to understand manner. This is great podcast for any complete newbies into the Health and Nutrition world. 

How The Paleo Diet works

 

Get listening! FULL PODCAST LIST HERE

 

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Knowledge-Bombs

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Knowledge-Bombs

Hear what the best of the best have to say about diets, fitness, psychology and more. This page is where I share my personal favourite pod-casts from leading health experts and specialists from the health, fitness and nutrition sphere.

Forget trying to read a book on a crowded tube during your commute to and from work. Or listening to the same 4 songs on high rotation on the car radio.

Make your mornings and afternoons way more productive and make some serious knowledge-gains by mainlining my top picks from the world of podcasts straight to your brain. 

Become a know-it-all and annoy your work colleagues with your infinite knowledge of everything health, fitness and nutrition related.

When Podcasts came along, they really opened up such a huge opportunity for me to be more productive and utilise so much more of my (otherwise wasted) commuting time. I believe Podcasts are one of the best utilisations of technology in the past decade. 

Listen to the regular Podcasts I recommend and I will guarantee you'll be learning valuable info within minutes of any one of the recommended podcasts. Im so sure of this fact, I would offer you a money back guarantee but unfortunately I can't. Why?
Because all podcasts are completely FREE and always have been! If you've yet to delve into the world of podcasts, where have you been?? 

Hit up iTunes and you'll find a smorgasbord of podcast at your perusal. Or better yet, just follow this pod-blog and its links to find most informative and refined episodes from the health and fitness world.

The aim of these recommended Podcasts I'll be posting, is to help you on your journey to better health by guiding you towards really useful information that is easy to digest – pun intended!
Even if just ONE of you becomes inspired or benefits from listening to any of these podcasts then I'll deem it as a success –  just as I'm sure each of my favourite Podcasters I post about would (For the record, cumulatively they have helped hundreds of thousands, if not well over a million people, to improve their health and performance through the information they present). 

Get listening! FULL PODCAST EPISODE LIST HERE

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