E11: Our DEXA Scan Results (This Is Where the Rubber Hits the Road!)

E14: Ho-Ho-How to stay on track: holiday eating and training strategies

In our last episode of the year, we’re going to hash out how we’re each planning to tackle our training and nutrition over the Christmas break. The holiday season is a time of the year where there’s usually some travel, there’s more social events, and in general there’s less structure and a drifting away from our usual routines. This definitely presents a challenge when it comes to keeping up with training, eating right and sticking to good habits. So we hope that sharing how each of us are thinking about the Christmas period is helpful for planning out your own strategies to stay somewhat on track, and importantly, enjoy yourself. We also want to say a big thank you for everyone who has tuned in. We started the podcast 5 months ago. Since then, we’ve published 14 episodes. We’ve had over 4000 views and over 100 hours of listened to content. And our listeners are spread out over more than 15 countries. That is super cool. Honestly, the three of us just love catching up and sharing our perspective on everything training, nutrition and health. And we also each pick up some learnings from each episode.  But, even if, on top of that, we just helped one or two people – we would be happy. So, I think I can speak for Luis and Rich when I say – I think we’re pretty happy!

E13: Alcohol

We don’t have Rich this week, but we do have a SPECIAL GUEST APPEARANCE. Barry is a very good friend of mine, and also happens to be Luis’s cousin! So we all know each other well and it was great for the three of us to catch up and do this episode. Barry has been figuring out his relationship with alcohol for a while, and it ultimately led him to giving up alcohol – a journey he’s six months into. I’ve gone through a similar journey, leading me to being nearly two and a half years sober now. And Luis, whilst he doesn’t abstain from alcohol, he does have his own way of being able to keep it in check. In this episode we share each of our journey with alcohol, and why we’ve landed where we have.

E12: Random Show (are we giving up Whoop?, personal health metrics, Daniel’s back injury & minimum effort for maintaining muscle mass and cardio fitness)

We’ve had a few weeks off, mostly just because of our very busy lives and schedules at the moment. But, we’re back – and it’s with a fun one for Episode 12. It's another random show – where we basically have a good old chit chat about what’s on our minds, in the land of health and fitness. We cover Whoop, and spoiler alert - there some traitors in the midst (Luis). We also get into a discussion about personal health metrics – which ones are important to us, and also the dangers of overanalysing them. We talk about my recent back injury and how I’m dealing with the set back. And we also have an interesting discussion on the minimum effort need to maintain muscle mass and cardio fitness – and how that can help when you think about the big picture of results. =============== References in the Show: Whoop - https://www.whoop.com [https://www.whoop.com] (use Daniel’s Whoop referral link if you want to be really nice! https://join.whoop.com/C77A99E9 [https://join.whoop.com/C77A99E9])  My back injury article:  A major setback (and how I will come back stronger) - http://www.danielclough.com/setback/ [http://www.danielclough.com/setback/] The discussion on the minimum effort required to maintain muscle mass and cardio fitness:  350: How to Optimise Your Workouts for Health, Fitness and Longevity | Andy Galpin  – https://open.spotify.com/episode/6f9jx4NzXGTz4cTVvbGCv1?si=xluWkFfmQJWuY1WGatX4gw [https://open.spotify.com/episode/6f9jx4NzXGTz4cTVvbGCv1?si=xluWkFfmQJWuY1WGatX4gw]

E11: Our DEXA Scan Results (This Is Where the Rubber Hits the Road!)

Rich is off on his holidays, so it’s just me and Luis this week. And we decided to use the episode to talk about our recent dexa scans. So what is a DEXA scan? It’s a body composition test and is generally regarded as the best way to measure body fat and your overall body composition. That’s an accurate and precise measurement of body fat, lean mass and bone. Both Luis and I learned some new things about ourselves from our DEXA Scans. And it also helped us have some ideas of adjustments we might make over the coming months. ================= Referenced in the show: Bodyscan – https://bodyscanuk.com/ [https://bodyscanuk.com/] (where Daniel got his Dexa Scan) Dr Peter Attia’s DEXA metrics #1 – Visceral Fat – https://bodyscanuk.com/blog/peter-attias-dexa-metrics-visceral-fat/ [https://bodyscanuk.com/blog/peter-attias-dexa-metrics-visceral-fat/] Dr Peter Attia’s DEXA metrics #2 – Bone Density – https://bodyscanuk.com/blog/dr-peter-attias-dexa-metrics-2-bone-density/ [https://bodyscanuk.com/blog/dr-peter-attias-dexa-metrics-2-bone-density/] Dr Peter Attia’s DEXA metrics #3 – Muscle Mass – https://bodyscanuk.com/blog/dr-peter-attias-dexa-metrics-3-muscle-mass/ [https://bodyscanuk.com/blog/dr-peter-attias-dexa-metrics-3-muscle-mass/]

E10: Random Show (World Pull Up Record, Self Limiting Beliefs, Falling out of the Flow, Habit Stacking, Running Backwards & Personal Trainers)

It's another random show – where we just have a big old chit chat about what’s on our minds. We cover a lot of ground today - self limiting beliefs, setting goals, World record for pull ups, falling out of the flow of consistency, habit stacking, running backwards (yeah, I really did say running backwards – Rich is not impressed!) and working with a personal trainer etc. =================== Referenced in the show: WORLD RECORD ATTEMPT FOR MOST PULL-UPS IN 24 HOURS (Truett Hanes) – https://www.youtube.com/watch?v=KF2A5NqXAE0 Dr. Benjamin Hardy – https://www.instagram.com/drbenjaminhardy/ 10x Is Easier Than 2x (book) by Dr. Benjamin Hardy & Dan Sullivan  – https://www.amazon.com/10x-Easier-Than-World-Class-Entrepreneurs/dp/140196995X Atomic Habits (book) – https://jamesclear.com/atomic-habits Ben Patrick (KneesOverToesGuy) – https://www.instagram.com/kneesovertoesguy/