THE BODCAST - KENYA

Welcome to the final episode of Season 10. In this episode we cover a variety of topics! - Blood glucose and links to Alzheimer’s and other diseases. - Should you check your blood glucose & pressure at home? - The importance of choosing a goal with your training & nutrition. - Our current training programmes and updates. - The right way to utilise EMS training. - The impact of fatherhood on testosterone. We really hope you have enjoyed this season and found it useful. We look forward to being back when Clea has had her baby and Andy his knee replacement.

Welcome to episode 10 of Season 11. In this episode we have a general catch and cover some interesting topics! We talk about the importance of sleep and whether or not naps are useful. We discuss the downside of today’s hustle culture and the importance of having hobbies (yes, even outside the gym). Andy gives us the latest update on his knee replacement. Clea take us through her appointment with her Pelvic Floor Physio and why she’s doing perineal massage. We hope you find this useful.

Welcome to episode 10 of Season 10. In this episode we discuss birth control for men and women. For women we chat about the various kinds of birth control and their pros and cons. From hormonal birth control (the pill, patches, injections) to IUDs (intra uterine devices) to FAM (fertility awareness method). For men we also discuss hormonal birth control and the nitty gritty behind vasectomies. Whatever you choose we want you to make an informed choice! We hope you find this useful.

Welcome to episode 9 of Season 10. In this episode we start out saying the main topic is how to get back into training after a break, but we go off topic a bit with epigenetics and evolution and how it can relate to our training and nutrition. Epigenetics is basically how your behaviours and environment can affect the ways your genes work. These changes are reversible and don’t change your DNA sequence. So, whilst genetics play a huge role in how your body works and how you look, there is a lot you can do through your training, nutrition and lifestyle. As the saying goes- genetics load the gun, but environment pulls the trigger. If you want to jump ahead to our tips on getting back into training after a break go ahead and jump to about 30 mins into the episode. We hope you find this useful.

Welcome to episode 8 of Season 10. In this episode we discuss the impact of alcohol on your health. We talk about how alcohol affects: -Your strength and performance. -Your body composition. -Your hormones. We then discuss how to go about drinking responsibly with some tips and tricks to mitigate its negative effects. We also discuss who should definitely not be drinking alcohol e.g., if you have serious performance or aesthetic goals and/or hormonal conditions. We hope you find this useful.

Welcome to episode 7 of Season 10. In this episode we have more of a philosophical chat about pregnancy and parenting! With some fitness advice thrown in of course. Clea talks about her how pregnancy is going- home birthing, training, nutrition, pregnancy tests and more. Then we all talk about birth plans and more about different types of birth. The conversation then turns to parenting; how we were brought up, different types of parenting and challenges that Andy is currently facing as single dad to a daughter. We hope you enjoy our conversation and find some useful bits of advice and wisdom.

Welcome to episode 6 of Season 10. In this episode we discuss the most effective approach to building muscle. We talk about how it can be easy to get so bogged down in science that you: a) stop enjoying training and, b) get paralysis by analysis. Yes, science is important to understanding certain principles around training such as how muscle is built, biomechanics and programming. However, enjoyment, what works for you (your lifestyle, your biomechanics) is also just as important. Here are some great people in the industry to follow to learn more about blending science and real-life training: Hypertrophy Coach. Scott Stevenson. John Jewett. Coach Kassem Jordan Peters Stefi Cohen We hope you find this useful.

Welcome to episode 5 of Season 10. In this episode we discuss how to train you shoulders, chest and arms effectively. We go through: 1. Exercise selection for each body part. 2. Volume, frequency, intensity. 3. Training techniques. 4. Training splits. We hope you find this useful.

Welcome to episode 4 of Season 10. In this episode we discuss Andy’s MRI results for his knees. He will most probably be getting one full replacement knee and a partial one. He talks us through this process and recovery timelines. We talk about the importance of good nutrition and training to help with the recovery post-surgery. We give some specific tips. We also compare surgery to giving birth and how the same applies, good nutrition, resistance, and cardio training help so much with recovery. As always, we emphasize the importance of being proactive with your training, physiotherapy etc for longevity and the power of training and nutrition for longevity too. We hope you find this useful.

Welcome to episode 3 of Season 10. In this episode we discuss eating for hormonal health! We talk about the hormone hierarchy and the importance of managing your insulin and cortisol. These two hormones, when out of balance can cause issues with other hormones such as your thyroid and sex hormones. We discuss how you can go about eating to manage your blood sugar and what nutrients your adrenals thrive on! We then get into focusing on balanced, consistent meals with a big focus on protein and how to get in enough. We also discuss fats and cholesterol (a highly misunderstood topic) and what foods you can focus on and why they support our hormones. Finally, we talk about more specific nutrients that help support our hormones, especially thyroid and sex hormones. We hope you find this useful!