AdapNation: all things Self-Optimisation!

NOTE: This is Part 1 of 2. Check out Episode #78 for Part 2

Have you noticed the emergence of the Carnivore Diet as of late? Is it a deliberate culture clash with the Vegan Community, a naive and neanderthal chest-beating F’ you to sustainability, animals, and human health, or just an excuse to eat the foods we like?

Or, is there something to it? Dr. Paul Saladino combined with a burgeoning cohort of respectable doctors, scientists, anthropologists and nutritionists thinks there is. And it’s not just the academics - there is an expanding community of tens of thousands of every day people that were once sick, overweight and dealt the death blow of autoimmune and chronic disease who are thriving! What gives?!

Be prepared to be blown away!

Dr Paul Saladino attempts to shatter the nutritional paradigms on optimal health, meat, plant-based nutrition and our evolutionary biological preference to thrive. Paul believes, backed up with with encyclopaedic knowledge and tons of scientific facts, that Humans are actually FACULTATIVE CARNIVORES.

That we evolved to be the number one species on the planet due to a Carnivorous diet feeding our explosive brain development, and that our body and biology leaves many clues that we’ve adapted to be carnivores who in times of desperation and starvation could tolerate low doses of plant-based foods.

 

WHAT!?!?!

BIG super important topic. As a result, this 2h convo is broken into two parts. Here’s what you can expect to hear across both:

 

P.S. AdapNation have produced a Meat-Dominant Articlethat condenses the arguments and guidance here. Proving very popular!

 

PART 1 (#77) - WHY CARNIVORE?

1️⃣ Cured! - Seeing 1000’s of untreatable people with Chronic Disease and Autoimmune Conditions getting better on a Carnivore Diet

2️⃣ The Perfect Food- How everything we need to thrive is found in the perfect form and ratios within Nose-To-Tail Animal-Based nutrition - without any toxins.

3️⃣ Cause of Disease- How Dr. Saladino believes plant-based nutrition is the driving force in todays epidemic rates of chronic diseases

4️⃣ Evolution- Exploring evolutionarily and biological evidence that suggest that Humans are Facultative Carnivores that resort to Plants only as survival food

5️⃣ Youth vs Health- Not confusing resilient Youth with Health, and how we’ve not adapted to consuming a plant-dominant diet

6️⃣ Chemical Warfare- Plants defence against predators (including humans) is a deluge of toxins, pesticides and anti-nutrients 

7️⃣ Plants are not healthy- How most Plants have a net-negative impact on human health, and the benefits are sketchy at best (e.g. Resveratrol, Curcumin, Sulforaphane) 

8️⃣ Antioxidants- How plant-based Antioxidant properties are not worth it, and we can generate our own antioxidant state through non-nutritional means

9️⃣ Fibre- Debunking the biggest myth of al… the need for fibre for optimal health, microbiome diversity and digestive health

🔟 Farting- Why gas, bloat and passing wind is not normal if you are healthy

  

PART 2 (#78) - PRACTICAL & FLEXIBLE APPLICATION

1️⃣ Mass Adoption?- Is it a practical, affordable and realistic way of eating for the masses, or just the few die hards?

2️⃣ Environmental Sustainability- The reality of Green Has Gases across agriculture and industry, and how more ruminants is part of the solution 

3️⃣ Commercial Meat or Plants? - Paul answers what he’s choose if given the ultimatum

4️⃣ Affordability- How to make the Carnivore diet affordable and the need to prioritise nutrition over all else

5️⃣ Cooking- Does cooking, pressure cooking and fermentation eliminate the toxins in plants?

6️⃣ Wine, Coffee & Chocolate- Do these plant-based foods have a healthy place in our diet?

7️⃣ No Go’s & Safe Plants- Pauls position on the number one category of plat-based foods to avoid, and which plant foods are net-neutral to health

8️⃣ Crunch, Sweetness & Spice- Paul’s recommendations on getting crunch into a carnivorous diet, calming your sweet need and how to think about herbs and spices

9️⃣ Eggs & Dairy- Are these in our out on a Carnivore diet, and why.

🔟 Poison is in the Dose- We explore quality of life needs, dose and tolerance to plant-based foods, and who benefits most from a Strict Carnivore Diet

 

Where To Learn More and Follow Dr Paul Saladino:

▪︎ Follow Paul on Instagramand his popular YouTube Channel(also Facebookand Twitter)

▪︎ Paul’s brand new Podcast - Fundamental Health

▪︎ Paulsaladinomd.com - to learn more about Paul, sign up to the newsletter, see his content and seek his professional services

▪︎ Carnivore Science Deep Deep No.1 - Peak Human Podcast interviewing Dr Paul Saladino

▪︎ Carnivore Science Deep Deep No. 2 - Ben Greenfield Fitness Podcast  interviewing Dr Paul Saladino

▪︎ Compelling Carnivore Justification - AdapNation interviewing Dr. Shawn Baker #66

  

Referenced Content Throughout The Show:

▪︎ The Meat Dominant Diet Article - summarising the discussion and recommendations

▪︎ Meatheals.com & World Carnivore Tribe - Online communities sharing health recovery when on Carnivore WOE

▪︎ Dr. Shawn Baker - a leading proponent of the Carnivore Diet

▪︎ Sapiens: A Brief History of Humankind - Yuval Noah Harari

▪︎ Studies cited - - - 

 

A - Dietary Pesticides - 99.9% all natural

B - Dark Side of Curcumin

C - The medicinal chemistry of Curcumin

D - Resveratrol reduces the levels of circulating androgen precursors

E - No beneficial effects of Resveratrol on the metabolic syndrome

F - Dietary Fibre Intervention On gut microbiota composition on healthy adults

G - Stopping or reducing dietary fibre intake reducing constipation and associated symptons

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

This conversation is about BEING STUCK IN A RUT.

You know the story. You (or they) once we’re in good shape, you’ve been fitter, leaner and healthier previously, but things have slipped and you find yourself without the drive or momentum to get yourself out of the hole.

We’ve all been there. But here’s the interesting thing - most people will say “I’m just stuck in a rut. I know what I need to do, but…”. What follows is varied, but typically has some aspect of past experience when they once lost weight or were in better shape. Oh, there will inevitably be a few ‘facts’ they hold as gospel, which no longer hold water based on latest nutritional science.

 

This is the essence of the Podcast today. Understanding the Psyche, Context and Unique Solution to getting out of THE RUT.

 

Intuitively we all know that holding extra weight is a function of over eating over a long period of time. As such, and combined with past experience and mis-informed knowledge, we mostly have just one modality of losing weight. The way that worked before. "If eating too much got me here, then I just need to do the polar opposite. Starve myself of food and the things I enjoy and I’ll get results.”

There’s one big problem with that. The motivation to get out of the enjoyable (but dissatisfying) rut, for most people, sounds awful. Sheer suffering. No fun. Punishment. After all, I need to be punished and suffer to right the wrongs, and to develop, right?

 

Let’s explore this conversation together. You’ll enjoy where this one goes...

 

Here’s what we discuss:

1️⃣ A little Exercise Banter - Love/Hate relationship with Leg Day, and Fav Leg Exercises. Includes some mention to APR-19 #HyperWorkouts

 

Getting Stuck In A Rut (20:45 onwards)

2️⃣ I know what to do, but… - What this means, the hidden messages and common beliefs and excuses

3️⃣ Is what you know the only way? - Or is it the most unenjoyable and aggressive way? Your one modality?

4️⃣ How naive confidence get’s in the way - Seeking advice, but not willing try different approaches. The value of an open mind.

5️⃣ Are you asking how, or are you seeking inspiration? - Or is it something different?

6️⃣ Understand YOU then choose the Approach - How your psyche, personality, emotional and physical needs need to play into diet selection

7️⃣ Key questions to ask yourself - In answering these questions, the right short term diet and long-term habit changes will present themselves

8️⃣ Follow the ‘diet rules’, but invest in understanding the mechanism - The diet style is dependant on you. But the goal should be to be liberated with the knowledge of why it works.

9️⃣ Key pieces of advice for long term weight loss and weight management - Six ideas that underpin ongoing weight management whilst enjoying life

 

In-Show References:

• Losing Body Fat For Good article & Podcast version

• Steve’s 5 Week 14lbs Cut

• AdapNation’s guidance to optimal nutrition - IIFYM+ Thrive article series

• Addictive Foods Podcast(2 parter)

• AdapNation Food Diary - 100’s of home-cooked meal ideas

• #HyperWorkouts - Free expertly written training blocks, including APR-19 Guys and APR-19 Ladies!

• 3 Pillars to Lean Muscle Growth Podcast

 

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

This is part 2 to the hugely popular episode #65, where Christian Thibaudeau (aka Vin Diesel - haha) provided a deep intro into the science and utility of Neurotyping for Training and Nutrition. If you haven’t checked it out yet - you must, It’s gold!

If #65 was gold, then this episode its PLATINUM! Honestly guys… be prepared to be blown away with science that makes sense and everyday usability to impact your mood, training, body, and life!

In this episode, Christian goes deeper on how to manage your NUTRITION (and in part your supplementation) to work with and enhance your NEUROTYPE chemistry for optimal training and dieting results. 

This isn’t an abstract academic discussion - it is incredibly relatable to everyday life, helps you identify your Neurotype, and you’ll walk away with practical nutritional guidance to follow to maximise who you are. 

That said, it is technical! Get ready to be hit by a train of biochemical and neurological lingo! It’s not for the faint hearted, or if you’re not able to offer a good chunk of attention. I took pages of notes - I’m now #upgradedforlife with these incredible knowledge bombs. You will be too.

 

But there’s more! Christian also offers some super interesting insights into muscle development, strength loss whilst dieting, benefits of fasting and what really happens to muscle mass when you cut.

If you need more Christian and Neurotyping after this listen, check out the links below. 👇🏻

 

Here’s what we discuss:

1️⃣ The role nutrition, lifestyle and genetics independently have on your Neurotype

2️⃣ The role of the major Neurotransmitters - the positive and negative effects *

3️⃣ The importance of Dopamine:Serotonin ratio to Adrenaline and Cortisol production

4️⃣ Why we need adequate Inhibitory Neurotransmitters, and how to manage them

5️⃣ The nutritional Precursors to all the Neurotransmitters, and what foods to find them in

6️⃣ Describing the 5 NEUROTYPES - Personality, Athleticism, Chemistry, Needs, and deep Nutritional Guidance

7️⃣ An example on how to intelligently phase Training and Nutrition for a Type 2b Neurotype

8️⃣ Discussing Steve’s 5W cut where he worked with his Neurotype to lose 14lbs fat and negligible muscle mass

9️⃣ How weight training allows you to direct consumed nutrition within you body to where you need it

🔟 Why more of everything is not the right strategy - with examples for each neurotransmitter 

* Dopamine, Adrenaline, Serotonin, Glutamate, GABA, Acetylcholine and Cortisol 

 

And some fascinating conversation Extras!

1️⃣ The impact of Cortisol on Muscle Development and Immune System

2️⃣ Benefits to Fasting

3️⃣ Why Keto and Targeted Keto Diets are amazing for some, and rubbish for others 

4️⃣ Why Bench Press strength drops when you cut - what’s happening to your joints?

5️⃣ The truth about muscle loss / retention when cutting

 

Where to Learn More about Christian Thibaudeau and Neurotyping:

▪︎ Episode #65: Optimise For Your Nutrition with Christian Thibaudeau

▪︎ The Neurotype Online Test - 100 questions to learn what your Neurotype is

▪︎ Christian’s Thibarmy Online Coaching and Telephone Consults

▪︎ Thibarmy's Neurotype Online Courses

▪︎ Thibarmy.com - Where most of the Neurotype articles, video capsules and various services live

▪︎ Christian’s Social platforms - Instagram, Facebook & Twitter

▪︎ Steve’s 5W Cut - How he followed his Neurotype recommendations and his results

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

This episode is dedicated to the exciting collaboration and technical integration between AdapNation #HyperWorkouts and HeavySet iOS App.

If you like weight training and want to make serious progress, you need good programming, consistency, sufficient nutrition and to progressively overload. 

It sounds academic, and for many people intuitive. You need to lift increasingly heavier stuff more often to get bigger and stronger. However, training well and being deliberate with progressive overload is not straight forward.

A great series of annual training blocks combined with a killer app that helps take care of all the detail and helps you make deliberate progress is what you need. And that’s exactly what this collab brings. So, we interview the founder and creator of HeavySet - Daniel Wood, to get a deeper dive into the app, it’s inspiration and also the space of mobile app development.

 

If you’re keen on making your gym efforts more productive and enjoyable, then listening into this and checking out the APR-19 #HyperWorkouts Training Block is well worth your time. Also, if you’re curious about what it takes to make popular profitable apps, there’s some great insight into this episode.

 

HeavySet - a lifting app done proper, by someone who lifts and can code!

 

Here’s what we discuss:

1️⃣ What was missing with #HyperWorkouts that HeavySet fills perfectly?

2️⃣ How Dan established a career in software and fitness app development

3️⃣ The creation of HeavySet & Seconds - what gaps were missing in the marketplace?

4️⃣ The pinch yourself moment of Apple/Joe Wicks public promotion of Seconds

5️⃣ Business insights into downloads rates, the competition and App Store performance

6️⃣ What makes HeavySet unique? What is its value proposition? Why Steve love’s it.

7️⃣ Flexible Use and Function over Glossiness - the power behind this deliberate design principle

8️⃣ Describing the seamless and powerful integration between AdapNation #HyperWorkouts and Heavyset 

9️⃣ How HeavySet caters for the innovative and specific training block design seen in APR-19 #HyperWorkouts

🔟 What features are coming for both HeavySet and Seconds (the mega popular interval training app)

 

Getting your hands on the goodness!

▪︎ Free download of HeavySet iOS App

▪︎ Free Download of Seconds iOS App

▪︎ APR-19 and all other #HyperWorkouts that integrate directly into HeavySet - adapnation.io/hyperworkouts

▪︎ Learn more about Runloop, Daniel’s company - www.runloop.com

 

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkouts - Expertly written Weight Training blocks, with video guides, print-outs & HeavySet import

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

Diabetes is the second most prevalent health condition globally, and continues to surge at epidemic proportions. Considered a modern lifestyle disease, it’s worth us all getting grounded on what Diabetes is, in the hope to prevent our health unknowingly declining, or to spot and successfully manage the condition. 

So whilst you may not be clinically diagnosed with Type 2 or Type 1 Diabetes, there’s a very good chance that people you know will have the condition, and with naivety could become diabetic yourself.

To tackle this critical topic, we managed to pin down the world renowned leader in this field - Phil Graham. In spite of of having the autoimmune Type 1 Diabetes condition, Phil has thrived across all areas of his life.

Through his obsession to manage his potentially fatal condition, Phil has not been defined by Diabetes. Instead, he became a Mr Universe bodybuilder, a coach, an author and a successful fitness business entrepreneur. Phil authored the leading book in its category - Diabetic Muscle & Fitness Guide, and is invited to speak all over the world on the topic of Diabetes and managing fitness businesses.

 

In this short but information packed interview, we discuss:

1️⃣ Phil’s childhoodand being diagnosed as Type 1 Diabetic in his teens

2️⃣ Phil’s obsession with thrivingin spite of Diabetes - nutrition, lifestyle, exercise and mindset

3️⃣ Why lifting? Getting strong when his health was weak...

4️⃣ Phil’s fitness & health career highlights, in purest of being able to help himself

5️⃣ The signs and symptomsof Type 1 & Type 2 Diabetes

6️⃣ What is Diabetes at a physiologically level?- describing the role and impact of Insulin and Blood Glucose

7️⃣ The differences between Type 1, Type 2 Diabetes & pre-Diabetes- including likely causes

8️⃣ The Causes of Diabetes, Corrective Actionsand type-specific recommendations

9️⃣ Your most chaotic events are your best mentors...

🔟 The role of scientific discoveryin the fight against the Diabetes epidemic 

  

Learning More About Phil Graham & His Services:

▪︎ The Book & other Diabetes Resources -  https://diabeticmuscleandfitness.com

▪︎ Fitness Business Coaching - https://www.phil-graham.com

▪︎ The Podcast - The Fitness Entrepreneur Podcast

▪︎ Instagram - @philgraham01 & @diabeticmuscleandfitness

 

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

FALLING OFF THE WAGON - Yeah… its a universally understood term that we all recognise and can relate to. Basically, it’s time when we F up and the plan has gone to pot. We even erase the very existence of the plan and dig our heads in the sand. 

It’s a very real thing. What separates achievers from non-achievers is their relationship with the wagon. In spite of the derailments, they crack on. In spite of the blips, they execute against their hopes, dreams and goals.

But here’s an interesting thought. What about if the very language of ‘Falling Off The Wagon’ is causing us to reach for the exit door as soon as things don’t go 100% to plan? What about the idea of abandoning the Wagon concept completely?

So, whether it's the wagon of weight loss, exercise, business, self development or being a caring person, I’m hopeful you will be able to relate to this conversation and identify behaviours in yourselves or those you know. We blend personal anecdotes, personal struggles with experience from our professions and some concepts and tools to get after long term goals in a more sustainable and assured fashion.

 

Say it with me… THERE’S NO F*@#ING WAGON! 😉

 

Here’s how it goes down: 

1️⃣ Full Chimp Brain Panic! - We kick things off with Bryn’s (snd Steve’s) recent experiences of being hijacked by our chimp brains. Fascinating

2️⃣ Bryn’s observations from Personal Training - Does anyone ever stay ‘on the wagon’ and how Bryn can spot those who will likely give up quickly

3️⃣ Defining The Wagon & How It Manifests - Drawing on personal and observational experiences of what it means to fall off the wagon

4️⃣ The Angle of Derailment and Time Elapsed - Taking the analogy literally and exploring how to look at things differently

5️⃣ The most common reasons for Falling Off The Wagon and Staying Off - How we justify inaction. Common thought processes and mistakes

6️⃣ Widening the Lens, Flexibility & Imperfection - These plus other concepts that help reframe bad days and stay committed to your WHY

7️⃣ Keys to Steve’s 2y training and nutrition consistency - How has Steve stayed so committed to the cause whilst still being a big foodie?

8️⃣ Abandon the Wagon all together - The idea of banishing this term. Life is not binary. Accept and plan for the ebb and flow. Learn and adjust...

9️⃣ Tools to withstand the pressure to throw in the towel - We share some practical tools and perspectives that manage our state and reframe failure

 

Episode Specific Content:

▪︎ Steve’s Morning RitualArticle

▪︎ Designing Your Perfect Day & WeekArticle

▪︎ Podcast #69 on Ego & Gratitude

▪︎ Steve’s 5W Blitz CutBody Journal entry

  

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

If you’re a fan of Brian Keane, enjoy listening to extreme endurance experiences, love yourself a dose of mental toughness inspiration, looking for online business wisdom, or generally enjoy discovering new interesting self-improvement leaders… then this episode is 100% for you!

Brian is a man of many talents. He has a hugely popular health and fitness show called The Brian Keane Podcast that regularly ranks in the Top 10 charts, he’s an author of two best-selling books, he’s in demand for public speaking gigs around the world, and has a range of online fitness programs.

But that just scratches at the surface. He’s been a WBFF competitor, fitness model, primary school teacher, personal trainer and Gaelic Footballer. More recently, he’s found the mental utility, exhilaration and profound value in extreme endurance events.

In the last 18 months, Brian has run six back-to-back marathons in the Sahara and run 230km straight in the life-threatening Arctic Circle!

 

This podcast episode introduces you to this great force for good, and explores the decisions and experiences behind Brian’s extreme endurance pursuits.

 

Here’s what we discuss:

1️⃣ Brian’s fitness journey - from Primary School teacher, Bodybuilder and now Extreme Endurance athlete

2️⃣ Building an Online Business - Brian’s experience and top advice when it comes to leveraging Social Media and building a digital brand

3️⃣ The Extreme Pivot - what was missing, wrong and unexplored that drove Brian to decide on extreme endurance

4️⃣ Brian’s Scary, Beautiful, Painful and wildly different Experiences - Both the self-sufficient Dessert 250km run and the Chilling 230km Arctic Circle run

5️⃣ Brian’s A Type Personality - Brian’s need to setting massive goals, regularly doing things he hates and not setting a plan B

6️⃣ Brian’s life-theme - How Mental Toughness features significantly in how Brian evaluates success and progress

7️⃣ Relatability to Everybody - How Brian’s insane actions ARE relevant and applicable to all

8️⃣ Body Dysmorphia - Brian’s shares his prior un-diagnosed body dysmorphia when modelling and competing

9️⃣ Obsession Switching has Purpose - how Brian’s behaviour has deeper meaning and connection to his value, helping others and guiding his daughter

🔟 Has his extreme experiences been worth it? - what has he gained, learned and developed into?

  

Learning More About Brian Keane:

▪︎ Podcast: The Brian Keane Podcastwith 200+ cracking episodes!

▪︎ Discussing the two Runs: Arctic Circle Episodeand Sahara 230km Episode

▪︎ Instagram: @Brian_keane_fitness with 78K followers

▪︎ Website: briankeanefitness.com where you can find his online programs

▪︎ Books: The Fitness Mindset& Leaner Stronger Faster

  

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

Mental health and wellbeing is becoming a hot topic globally, as we grapple with the consequences of stress-inducing lifestyles, increasingly demanding jobs and lack of mental down time.

And yes, your health and wellness is on you to own, but employers and market makers have a big role to play in how they shape societal norms and pressures. 

So, on a consistent thread of self-optimisation, we focus this episode on the employer, and how prioritising wellness and wellbeing could have a profound impact to their companies performance. After all, happy and healthy employees produce better work, care more for their peers, and stay longer.

To bring this conversation to life, Steve talks with Alex Hind, the CEO of GoSweat. Alex is a young British entrepreneur on a mission to improve the individuals wellbeing. GoSweat offers employers a buffet-style marketplace of 1000’s of fitness activities, all available through their website, enabling organisations to gift a huge choice of physical activities to their valued staff. I pretty amazing idea - one that is really resonating with people.

 

Here’s what we discuss:

1️⃣ Getting to know Alex Hind- from a sport-obsessed childhood to the realities of a pressured career where fitness had to drop

2️⃣ The gap in the market- From Alex’s personal experience, the need for a fitness marketplace became apparent

3️⃣ Getting to know GoSweat- The mission, the service today and the fitness freedom the service creates

4️⃣ Are Employers doing enoughfor their staff's wellbeing?

5️⃣ The ROI struggles- bottom-up justification of increased Wellbeing investments in organisations 

6️⃣ Employees expect more- How culture and care are now important factors for new employees

7️⃣ Innovative incentives and encouragement- How leading companies are positively starting to shift their workplace wellbeing

8️⃣ Wellbeing = Better Productivity- The growing connection between Wellbeing and Company Performance , and how change needs to start from the top down

9️⃣ Steve’s burning the candle from both ends - Steve’s personal realisation of how much potential has been missed in his career, due to de-prioritising wellness

🔟 BONUS - How Alex sank his car...

 

Learning More About Alex & GoSweat:

▪︎ Website: www.gosweat.com 

▪︎ Social Media: LinkedIn, Facebook, Instagram, Twitter 

▪︎ More about Alex - http://blog.gosweat.com/team

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

Off the back of reading Game Changers by Dave Asprey, we’ve been noodling over the top life priorities that came from interviewing 450 successful leaders on Bulletproof Radio.

Perhaps surprisingly, the aggregated data suggested the Top Priorities for life success were (1) Nutrition, (2) Relationships, (3) Self-Awareness, (4) Exercise and (5) Sleep. 100% aligned with our priorities at AdapNation, and great to see the fundamentals are considered the most impactful to success.

 

That said, we’ve not covered Relationships in much detail on the podcast. The value of building up a real network and nurturing your relationships for overall satisfaction, opportunity creation and adding value. Moreover, what gets in our way of developing and nurturing valuable relationships?

So, this episode navigates Relationships, Our Ego and Gratitude. Committing to mastering these areas of your life can have a profound impact on the quality of your life. And let’s face it, we are the dominant species on the planet because we are social animals, and we have self-awareness. Great discussion, and as always, hopefully a lot that you can relate and identify with. 

 

Here’s what we discuss:

1️⃣ Value of Relationships & Building Your Network + 6 top tips

2️⃣ Ego - is it our friend or foe? What is our ego, how can it help + 4 top tips

3️⃣ The Power of Gratitude - how gratefulness leads to more success + 5 top tips

 

Third Party Reference made:

▪︎ Jordan Harbinger (re daily text networking tip) - @jordanharbinger

▪︎ Dave Asprey’s latest book (where the priorities came from) - Game Changers

▪︎ Robert Greene’s book on power (re ego preventing vs connection) - 48 Laws of Power

▪︎ James Smith (re attractive aloofness) - @jamessmithpt

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

This episode is a BIG DEAL! We’ve got the one and only Bret Contreras (aka The Glute Guy) on the mics to answer some female listener questions regarding training and getting in great shape.

Bret is a sport scientist, a distinguished strength & conditioning coach, author, prolific online writer and an inventor. Yes, this man single handedly designed, promoted and made popular the Hip Thrust and the large arsenal of glute training work you see everywhere today.

12.5 years ago Bret invented the Hip Thrust, and since then he’s gone from strength to strength. With over 840K online followers, millions of people training the weighted hip thrust, and 1000’s of women he’s personally trained and coached, Bret has changed the face of strength training more than anyone else over the last 20 years.

If you’re a fan of Bret and his work you’ll really enjoy this chat. More importantly, if you’re a woman (or train women) and are looking for advice on how to create your best body, then this episode should be right up your alley!

 

Here’s what we discuss:

 

0️⃣ Getting to know Bret- his approach to giving, helping and contributing online. His invention, journey and impact. Bret's struggles with online hate, and more.

 

Women Listener Q&A (32mins onwards):

1️⃣ How do women address stubborn fat around glutes and thighs?

2️⃣ Glute and Thigh recomposition - Is it possible?

3️⃣ Bret’s view on steady state cardio - is it helping or hindering?

4️⃣ What to do if you struggle with Glute activation and sensation whilst training?

5️⃣ What are the key fundamentals to achieving a women's body and physique goals?

 

Learning More About Bret Contreras:

▪︎ Instagram: @bretcontreras1

▪︎ Online Training Program: Booty By Bret 

▪︎ Main Website and Newsletter sign-up - https://bretcontreras.com 

▪︎ Youtube Channel: Bretcontreras1

▪︎ ’The Glute Lab’ Book - Amazon Pre-Order

  

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

Let’s face it, the biggest reason people work out is because they want to look as good as they can - clothed and naked. Or at least, that’s people’s why to getting started.

And if you want to look great, you should invest in learning from reputable people that have both the personal wisdom, trustworthiness and the results to prove it.

 

Cue in Anton Kostalas! Within only a few years he has mastered his body, his strength and become that trusted voice for many aspiring men and women. As a seasoned fitness model, who better to seek guidance from when wanting to look your very best? 

I loved this interview, because Anton’s life and journey so far is so relatable and raw. Understanding the man behind the physique helps you figure out what drive, discipline and character is needed to achieve his success. And how his character was sculpted, inside and outside of the gym.

Moreover, after listening to this episode, you will have a bunch of practical take aways that you can begin to research, implement and prioritise. You’ll be on your way to sculpting your best body. 

 

Here’s what we discuss:

1️⃣ Anton’s unsettled childhood - schooling struggles, bullying and the impacts this had on him

2️⃣ Being grateful for his struggles - here how Anton connects his positive attributes back to his darker years

3️⃣ From charlatan to respected pro - Anton described the experience of getting into personal training

4️⃣ Skinny Kid to Fitness Model - What was Anton’s drive behind such a dramatic transformation?

5️⃣ Experience of Physique competing - from preparing, peaking and training for his first show

6️⃣ The training and nutrition revelations - Hear how restrictive and naive Anton was, and how better his new approach is 

7️⃣ Strength Training is king - Why and how Anton is bucking the bodybuilding trend by prioritising strength training

8️⃣ Anton’s Training Programme - Listen in on how to train like Anton and understanding his design principles 

9️⃣ His INSANE Strength PB’s - Anton lists his impressive personal bests in the squat, the deadlift and the bench press

🔟 Anton’s Top Guidance - Hear his key pieces of advice to follow to get into you best shape

 

Learning More About Anton & Referenced People:

▪︎ Instagram: @antonkostalas

▪︎ Facebook: Anton Kostalas

▪︎ Youtube: Anton Kostalas

▪︎ The gym & training partners: @bpfitlondon, @chrispt_con, @nathanpt

▪︎ Reputable leaders Anton follows: @nickcheadlefitness, @biolayne

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

Off the back of #Veganuary, it’s important to keep the discussion of world-wide health, personal performance and sustainability going. 

To do that we’ve invited Dr. Shawn Baker on to the podcast to talk about the Carnivore diet - a seemingly opposed diet that seeks to serve a very similar purpose...

Interestingly, the Vegan movement is not the only lens through which to look at the problems we face. In actual fact, the moral, ethical and emotionally charged dogma that comes with much of the current vegan message is perhaps preventing us from seeing the bigger picture.

Due to the ideology of Veganisim, it has the opportunity to alienate through judgement, remove free choice, and even fuel the problems we have around nutrition and sustainability. We should be looking to have inclusive discussion and seek collaborative solutions vs dividing populations based on moral standing.

 

So, in the spirit of having an open mind and broadening the conversation, this podcast explores the Carnivore diet, and why Dr. Shawn Baker and many others around the world have taken to this extreme diet. It also attempts to correct some misconceptions of meat eating, as well as look at the problems we face around nutrition and sustainability from a different perspective. 

This is a fascinating discussion that quite frankly needs to be had. As opposed to Vegans vs Meat eaters, this discussion highlights where we really need to be focussing, and it could be the start for collaborative and productive dialog regarding planet and human health.

 

Here’s what we discuss:

1️⃣ The science- The science (or the lack thereof), historical observations and disease-claims of a meat-dominant diet

2️⃣ From restriction to liberation- how a meat-only diet is positively impacting 1000’s of people

3️⃣ Some raw Veg truth- Things to consider with a plant-only diet that don’t often fat spoken about

4️⃣ The elephant in the room- and it’s not Vegetables or Meat.

5️⃣ RDA’s & guidance - The fundamental issues with blanket diet, nutrition and blood value recommendations

6️⃣ A diet tool - The Carnivore diet used as a elimination transitional tool, and Carnivore Adjacent diet

7️⃣ Why Carnivore?- Shawn’s reasons to go from normal, vegetarian, paleo, Keto and then then Carnivore diet

8️⃣ Debunking - Addressing Ageing and Cancer concerns with Protein, and the protein deficient aged population

9️⃣ Big Food Conspiracy- The corporate conspiracy that the Vegan movement is fuelling - creating more waste, choice and emissions...

🔟 Livestock Farming Practices - Addressing the misconceptions about waste, emissions, malpractice and inhumane treatment within the Livestock industry

*️⃣ Locked in Forever?- Does Shawn feel imprisoned by the Carnivore diet socially and physiologically?

 

 

Where to Learn More about Dr. Shawn Baker & his services:

▪︎ Social Media - Instagram: @shawnbaker1967, twitter: @sbakermd

▪︎ Shawn’s Website: Shawn-baker.com - for personal consultations etc

▪︎ The Book - The Carnivore Diet 

▪︎ Shawn’s Podcast - Human Performance Outliers Podcast

▪︎ The Carnivore Diet Testimonial blog site - https://meatheals.com

▪︎ The 26K+ Facebook Community - World Carnivore Tribe

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Just wow! Be prepared to have you mind blown several times in this podcast, as we hear from the incredible Christian Thibaudeau on understanding who we are based on our Neurotype.

Christian has been coaching elite athletes across 28 different sports and general population face to face and online fro over 20 years. With over 600+ articles on T-Nation, three best selling strength and conditioning books and a huge video and article presence all over the internet, Christian is one of the top leaders globally in his field, and comes with a unique blend of experience, capability and scientific smarts. 

 

The world of Neurotyping is pretty fascinating. Where psychometric assessments and psycho analysis focusses on who you are based on your past and how you show up today, Neurotyping can describe WHY you are that way chemically, and can accurate describe your tendencies, personality, motivations and much more. 

It’s about about neurotransmitter dominance - or put another way which of the excitatory neurotransmitters are you the most sensitive to and which inhibitory neurotransmitters do you predominately produce to slow things down. I know this sounds geeky and far fetched, but by the end of this conversation you will understand yourself at a whole new level, as Christian blends chemistry with psychology, training and nutrition. 

You will be able to identify which Neurotype you are based on the personality descriptions Christian offers, and as a result will learn which type of training style you are innately motivated to the most and will recover from the fastest.

 

You might want to get a pen and paper at the ready for this one, and hover over the rewind button, as three is so much to take away from this chat that could change your outlook on your training, relationships and lifestyle forever.

 

Here’s what we cover:

1️⃣ Who is Christian and how he discovered Neurotype’s through trying to understand himself

2️⃣ What are key Neurotransmitters that drive behaviour

3️⃣ The idea behind Neuro Dominance - it’s all about sensitivity and production levels

4️⃣ The chemical differences between the 5 Neurotypes

5️⃣ How each of the Neurotypes show up in life - e.g. socially, performance, stress levels, training, nutrition, leadership

6️⃣ The Training preferences for 1A, 1B, 2A, 2B and 3 that will provide greatest motivation and fastest recovery

7️⃣ Christian on-the-fly identifying the Neurotype of Steve people close to him

8️⃣ Many anecdotes from Christian personally and a variety of his Athletes he has trained regarding their Neurotypes

9️⃣ How to incorporate training modalities that do not match you Neurotype preference successfully

 

Where to Learn More about Christian Thibaudeau and Neurotyping:

▪︎ Thibarmy.com - Where most of the Neurotype articles, video capsules and various services live

▪︎ Christian’s 600+ articles on T-Nation

▪︎ Thibarmy's Neurotype Online Courses

▪︎ Christian’s Social platforms - Instagram, Facebook & Twitter

  

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkouts YouTube Videos - 8-week training blocks, with video guides, importable routines and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

This is the kind of discussion and set of facts I wish heard many years ago, prior to even lifting my first set of weights.

There is so much confusion as it relates to the ‘best’ way to train in the gym to get bigger and stronger - part by design from the industry, and part because there are dogmatic folk who just believe in their method. 

So, this conversation attempts to lay some solid foundational knowledge, so you can understand the difference between true Strength Training vs Hypertrophy training, including the benefits, distinctions, similarities, use cases and downsides.

 

At the end of this Podcast, you’ll understand the most important thing - that resistance training has a spectrum of modalities that amplify certain benefits more than others, and deliberately working throughout that spectrum is how to keep making progress, year after year.

 

Here’s what we discuss:

1️⃣ Steve & Bryn’s progress and surprise benefits with their current Hypertrophy training blocks

2️⃣ Definition of Strength Training vs Hypertrophy Training

3️⃣ Body Adaptation & Training Benefits of each training style

4️⃣ Which Training style to choose (first/predominantly) based on 8 common Use Cases

5️⃣ The Circular Loop - Do you get Bigger by getting Stronger or do you get Stronger by getting Bigger?

6️⃣ The Personal Factors that will determine whether Strength vs Hypertrophy training is right currently

7️⃣ Should you consider mixing both styles within a single session?

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ #HyperWorkouts YouTube Videos- 8-week training blocks, with video guides, importable routines and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

A long one, but well worth the listen as Nick Littlehales drops some profound knowledge bombs about sleep and recovery!

Nick Littlehales is a sleep coach to world-class athletes, is an author, runs a successful sleep coaching service to the masses and is a crusader of Sleep, with 22 yers under his belt.

Though my journey of self-optimisation, I stumbled across just how much I was being let down by being chronically sleep deprived. Running on fumes and adrenaline, wearing myself out, making myself sick, and being a shadow of my true self. 

 

Fast forward to today, sleep and recovery is sacred to me, and I am more capable and giving that I have ever been. It’s embracing the lessons from Nick where things really started to change. 

I encourage you to intently listen in and hang off of Nick's guidance - to be a healthier more capable you, but most importantly…. to help our kids and the younger generations navigate an increasingly demanding, wired and 24x7 culture they are growing up in. They soon will be our leaders, and hopefully will bring a movement where sleep and recovery is embraced for maximal performance and enjoyment.

 

Here’s what we talk about:

1️⃣ Getting to know Nick- How he became a Sleep Expert to Alex Ferguson’s Man United and Arsene Wenger’s Arsenal in the '90’s

2️⃣ Every year has been presenting new problems - The changes in social and corporate norms in the last 20 years

3️⃣ The Forgotten Pillar to Health - In a world where we have gyms, supplements, diets, gadgets etc… why is it not working?

4️⃣ The enormous evolutionary impact of the Circadian Rhythm - What is it? Why does it matter? How to align and manage?

5️⃣ Understand Your and your Kids Chronotypes - The reality that there Larks and Owls, and that cannot be ignored

6️⃣Indicators and consequences of being Sleep Deprived - Learn about the mental, physical, wellness and emotional impacts

7️⃣ The power of Naps and finding your ‘mowing the lawn’ moments - Understanding why and how to get mental & physical recovery during the day

8️⃣Throwing away the 8h nighttime sleep rule away- and how to think about sleep and recovery in a refreshing way

9️⃣ Your Pre-Bed routing starts the moment you wake up- Listen to Nick’s tips on how to deliberately plan for great sleep and recovery

🔟 Tech-driven ‘Orthosomnia’ - Understand the positive and negative impacts when trying to measure your sleep

  

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

Where to Learn More about Nick Littlehales & his services:

▪︎ The Website, where you can get a R90 Sleep Consultation -  www.sportsleepcoach.com

▪︎ The Book Sleep - a best selling sleep coaching read

▪︎ Sport Sleep Coach socials - Instagram, Twitter, Facebook

 

AdapNation Useful Links:

■ Steve’s Top 10 Sleeping Hacks  - How to optimise your pre-sleep routine and why you should care

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

Today, we’re joined by Tom Bainbridge who talks through the fascinating topic of eating habits, cravings, addictions, decision making and controlling our food environment. Getting your head around this topic could have a huge impact not only on your body goals, but how you go about managing your life through good habits whilst replacing bad habits and cravings.

Of course, resolve and having a strong enough why is the driving force behind sustained commitment to change,but, at a physiological and hormonal level our subconscious is being directed to act in ways that could be detrimental to our goals. And these evolutionary hard wired instincts have a LOT of force on our voluntary action. So, whilst mind-over-matter has it’s place for sure, we can massively help ourselves by setting up for success physically and environmentally...

 

Tom Bainbridge- Tom is a UK-based nutritionist, lecturer and speaker on all things health and fitness. What makes Tom great is his extreme intelligence mixed with being open-minded, practical, pragmatic and not falling for dogma. He’s a science-driven nutritionist that values the data and studies to back up statements and recommendations. Tom runs a top-notch Nutrionist course called BTN Academy, is a frequent co-host with Ben on the Ben Coomber Radio Podcast, and is frequently invited to talk around the country. In particular, he has a deep understanding on habits, neurological and hormonal reactions in the body and the psychology as it relates to eating.

 

Lots of fascinating studies cited, to bring home the scientific truth behind behaviour and our food decisions.

 

Here’s what we cover: 

1️⃣ Getting to know Tom - Medieval Archery, Red Wine and his approach to nutrition

2️⃣ The Nudge Theory, and acknowledging we don’t have complete free agency

3️⃣ Impact of the Food Environment vs Mental State on the Obesity Crisis

4️⃣ Stress - the impact it has on our eating habits and choices

5️⃣ Our Evolutionary Unconditioned Food Preferences - what are they and why?

6️⃣ The Dopamine Pathway and reward system

7️⃣ Innate Preferences vs Food Addictions vs Eating Addictions

8️⃣ What is a Habit-Loop, the value of habits, and what is happening neurologically to drive Cravings?

9️⃣ Practical Tips to break Cravings and Habits

🔟 Top Tips of how to better control Your Food Environment

 

Where to Learn More about Tom Bainbridge & his work:

▪︎ BTN Academy - https://btn.academy

▪︎ Regular on the Ben Coomber Radio Podcast

▪︎ Facebook BTN Community 

▪︎ Instagram - @tombainbridge1990

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler - An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary - 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community - To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos - 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals - Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram - To see what’s going on in our world across business, training and family

This episode was recorded initially on Mike Matthews top-ranking podcast Muscle For Life, and given the episodes popularity, we thought you’d like to hear it too. 

Steve has undergone quite the body, career and life transformation over the last couple years. It’s those step changes in his life that lead to the founding of AdapNation and Steve’s utter focus on helping you #BeYourBest. 

 

And if the truth be told, it was Mike’s work - specifically his book Bigger Leaner Stronger, that was the catalyst for all this change. So, this episode is part testimonial to all the service and value Mike has delivered to Steve and others, combined with a walkthrough of Steve’s holistic transformation. 

 

We touch on: 

1️⃣ Steve’s obsession with work and how that lead him to a bad place from a health and body perspective

2️⃣ Steve’s love for food and big portions, and how that caught up with him

3️⃣ What was the catalyst for seeking out change - for deciding enough was enough?

4️⃣ How Steve made progress, but it wasn’t until he was introduced to Mike’s work that things really changed

5️⃣ Fast forwarding to today, what Steve’s life look like now

6️⃣ The cascading effect of getting in shape has had to the broader aspects of wellness and career

 

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If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

Where to Learn More about Mike Matthews & His Businesses

▪︎ Muscle For Life Website- https://www.muscleforlife.com

▪︎ Legion Athletics- Mike’s high quality supplements company

▪︎ Muscle For Life Podcast- Mike’s high-ranking Podcast channel

▪︎ Instagram- @muscleforlifefitness & @legionath

 

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

The enthusiasm for starting up small businesses is at an all time high, given the value of the internet and social media platforms. That said, most people fail to make anything out of it. However, the opportunity and resources are out there, and we are definitely in the era of small agile and more relatable businesses taking share of the market.

One person who has and is capitalising incredibly well from the opportunity is Mike Matthews. 

Mike Matthews is a self-made fitness and publishing entrepreneur, whose 5 year old businesses turnover 8 figures annually whilst still having so much market opportunity ahead of him to capture. A best selling Author, Podcast Host, Supplement Company Owner, Long-Form self-Publisher, App Producer and Online Coach Leader. Most importantly, Mike is the real deal, is down to earth, really cares about helping and is a no BS type of guy. Mike has sold over 1M books, has over 2.5M hits on his web properties a month, and has a high-quality supplement line that is turning over 8-figures by itself.

How did it start? What made it work? What mistakes did you make? Is there space for someone else to compete for market share?

 

This Episode digs into these questions and more, as we look to understand the How behind Mike’s success:

 

1️⃣ Numbers, Metrics and Current Stats - Lines of business, revenue splits, lead gen sources, employees,  

2️⃣ Books vs Supplement Business - Surprising insights into margins, profit, industry struggles, mistakes and top tips for newcomers 

3️⃣ Rankings and Aspiration - Where does Mike’s businesses stand in comparison to competitors?

4️⃣ Insight into Marketing Success - Integrative approach, acceptance of many ideas flopping, the impact of Mike Books and personal Brand loyalty

5️⃣ Top Tips for Modern Entrepreneurs - Passion before money, finding your greatness, analysing markets, personal time management, forward plannings and more...

6️⃣ Hiring Mistakes & Tips - what Mike says are the most important aspects to consider when scaling

7️⃣ Don’t Just Go With Feelings - How Mike feels about just going with a ‘feeling’ when making business decisions

8️⃣ Mike’s Proud and Celebrated Moments - Mike’s not a bell ringer at heart, but hear what moments have been the most rewarding for him

9️⃣ Is there Space for Another Mike Matthews, Legion or Muscle For Life? - Hear Mike’s answer to this important closing question

 

 

Where to Learn More about Mike Matthews & His Businesses:

▪︎ Muscle For Life Website- https://www.muscleforlife.com

▪︎ Legion Athletics- Mike’s high quality supplements company

▪︎ Muscle For Life Podcast- Mike’s high-ranking Podcast channel

▪︎ Instagram- @muscleforlifefitness & @legionath

 

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

New Year. New You. Right?

Well, yes and no. 

What motivates action and defines our personality is pretty hard-wired by about 5 years old. Sorry if you don’w want to hear it, but you can’t change who you are. But you CAN change how you act, if you first understand who you are - including what makes you tick and your inherent ‘weaknesses’. 

As so many people make a New Years Resolution that involves fitness, getting in shape and general health, this episodes touches on two critical self-awareness aspects that if understood could be massive leverage for you this year.

 

We talk how different people get accountability from different places and means, and how long-term training adherence can be achieved if you understand your Neurotype.

 

Here’s the flow of the discussion:

 

A Shaky Start To The New Year:

1️⃣ Have you had a ‘flappy’ start to the new year? Anticipating failure and setbacks

2️⃣ The New Year Fitness-Kick Industry trend

3️⃣ Having a Theme(s), showing up, being kind to yourself, knowing your why...

  

The Four Tendencies - Who/What holds you Accountable to take action? ~16:00 (40min)

4️⃣ The Four Tendencies - which one are you?

5️⃣ Understanding the differences in motivation between Upholder, Obliger, Questioner and Rebel

6️⃣ How to manage your Tendency and leverage it (vs trying to change who you are)

 

The Five Training Neurotypes - Which modality of training suits your body and maximises adherence? ~56:00 (13min)

7️⃣ Understanding The Training Neurotypes - 1A, 1B, 2A, 2B & 3.

8️⃣ Do you prefer slow grinding sets, explosive movement, novelty, tons of reps or consistency?

9️⃣ The best workout plan for getting bigger/leaner/stronger is the the plan that...

 

Oh, and you get to hear Bryn & Steve’s personal self-awareness as we identify with these descriptions and expose how we show up based on our Tendency & Neurotype.

 

Referenced Third Party Links & Resources:

▪︎ The Four Tendencies by Gretchen Ruben - the awesome Book & the Quiz that tells you who you are

▪︎ Christian Thibaudeau - world leading strength and conditioning coach

▪︎ Neurotype 1A quick video intro

▪︎ Neurotype 1B quick video intro

▪︎ Neurotype 2A quick video intro

▪︎ Neurotype 2B quick video intro

▪︎ Neurotype 3 quick video intro

 

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Homs-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family

A fantastic interview with the well-known UK health & fitness leader Ben Coomber. 

Ben is one of the top UK Nutritionist leaders and general leader in the UK Health & Fitness Space, with 12 years under his belt and a strong social media following. If you’re a PT or Fitness Professional, it’s very likely that you would have heard of Ben Coomber.

His Podcast Ben Coomber Radio is often featured as the iTunes Number 1 UK Health Podcast. His fantastic supplement Awesome Supplements makes the best tasting Vegan protein globally, and continues to go from strength to strength. Ben’s Professional Nutritionist Course is considered one of the best you can take, and is incredibly insightful. 

Moreover, Ben is a relatable and pragmatic guy, who believes in balance, honesty and getting after your dreams. 

In this episode, we peer into Ben’s life and expose some perspectives that he has not shared before. A great episode for fans of Ben, or those who want both an introduction to Ben’s work and are seeking ever improving personal health. 

 

Ben gives his honest answers to the following Q’s:

1. 1️⃣ Where on the Spectrum is Ben Coomber - from Biokhacker to Entertainer?

2. 2️⃣ How does Ben think about Balance vs Optimal

3. 3️⃣ As a ‘veteran’ health pro, what is Health for Ben?

4. 4️⃣ How does he tread the line between Motivating and Judging his audience?

5. 5️⃣ What is his Self Talk like? Is it always positive and helpful?

6. 6️⃣ Is Happiness a permanent state, or is it fleeting?

7. 7️⃣ What ways does Ben rely on to get into flow state?

8. 8️⃣ What needs to change to help us navigate the ever noisy and stressful Information Age?

 

Where to Learn More about Ben Coomber:

▪︎ Ben Coomber Radio- Ben’s UK Top 10 Health & Fitness Podcast

▪︎ Awesome Supplements- Ben’s honest and high-quality supplement line

▪︎ Social - Instagram @bencoomber / Facebook @theofficialbencoomberpage

▪︎ BTN Academy- Ben’s Professional Industry-Recognised Nutritionist Courses 

▪︎ Website - https://bencoomber.com

 

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star review and letting friends and family know of this Podcast on Social Media.

 

AdapNation Useful Links:

■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

■ AdapNation Butler- An Online Personal Assistant that can inspire easy and tasty Home-cooking

■ AdapNation Food Diary- 100’s of Tasty Healthy Meal Ideas, that are focussed on helping you thrive

■ Facebook Community- To get into conversation with like-minded folk wanting to be their best

■ #HyperWorkoutsYouTube Videos- 8-week training blocks, with video guides and print-outs

■ Steve’s Body & Mind Progress Journals- Follow Steve’s real-world progress, following all the principles within the Podcasts

■ AdapNation Instagram- To see what’s going on in our world across business, training and family