OPE Podcast

#2.1 - Aggy D Q&A - How I Lost 10lbs in 20 days

JOIN OUR MAILING LIST https://ocean-phoenix-energy.ck.page SUBSCRIBE www.youtube.com/oceanphoenixenergy INSTAGRAM www.instagram.com/oceanphoenixenergy In this episode of the Ocean Phoenix Energy podcast, Nic & Mark discuss the transition from her previous business name, of fitility, to Ocean Phoenix Energy. We wanted to cover the AGGY D (aggressive diet) I've been on for the last few weeks. And how it's helped me lose 10lbs in 20 days.I share my weight-loss journey, detailing the challenges and benefits of following an aggressive calorie deficit. The conversation delves into the psychological aspects of dieting, the importance of refeeding, and strategies for tracking progress. We also address common questions about weight loss, family meals, and the impact of breastfeeding on dieting. The episode concludes with reflections on the journey and future plans for coaching services. Chapters 00:00 Welcome to Season Two 02:23 The Aggressive Diet Journey 04:40 Understanding the Aggressive Diet 06:57 Challenges and Benefits of Aggressive Dieting 09:37 Psychological Aspects of Weight Loss 12:14 Tracking Progress and Calorie Calculations 17:40 Future Plans and Resources 27:10 Navigating Weight Loss During Breastfeeding 30:27 Breaking the Yo-Yo Diet Cycle 31:49 Understanding Aggressive Dieting 34:59 Dieting with PCOS: Strategies and Insights 37:34 Curbing Cravings and Managing Energy Levels 40:17 The Importance of Refeeding After a Diet 44:15 Understanding Weight Fluctuations and Body Composition 48:57 Body Positivity and the Desire for Change 52:23 Personal Experiences with Postpartum Weight Loss 54:58 Balancing Family Meals and Personal Diets

#4 - Breastfeeding Journey, Tips & Advice

Where to find us: YouTube www.youtube.com/@UCIdC4K1T8nnRU1a6-7u0VLA www.youtube.com/goodlucknic Instagram www.instagram.com/fitilityuk www.instagram.com/goodlucknic www.instagram.com/markdoesnutrition TikTok www.tiktok.com/fitilityuk Summary The conversation covers the challenges and rewards of starting a podcast, the importance of family and helping others, the concept of fertility, the breastfeeding journey, and the impact of hunger and weight loss while breastfeeding. In this conversation, Mark and Nic discuss various aspects of breastfeeding and provide tips and advice for breastfeeding mothers and their partners. They emphasize the importance of hydration and sleep for maintaining milk supply and debunk the myth that calorie intake must be significantly increased while breastfeeding. They also discuss how to monitor milk supply and offer reassurance that milk production is not solely determined by engorgement. The conversation touches on the challenges of breastfeeding in public and the importance of feeling supported throughout the breastfeeding journey. They conclude by highlighting the benefits of breastfeeding and encouraging listeners to subscribe and leave ratings for their podcast. Takeaways Starting a podcast or any new venture requires taking action and not waiting for perfection. Family can be defined in different ways and helping others is a key focus. The concept of fertility encompasses various stages of life and experiences. Breastfeeding can be a rewarding but challenging experience, and support is crucial. Hunger and weight loss while breastfeeding can vary for each individual. Hydration and sleep are crucial for maintaining milk supply while breastfeeding. Calorie intake does not need to be significantly increased while breastfeeding. Monitoring output of wet and dirty nappies and baby's weight can help assess milk supply. Individual experiences with breastfeeding can vary, and it's important to find what works best for you. Seeking expert advice from lactation consultants or infant feeding teams can provide valuable support and guidance. Maintaining a higher protein intake and eating a variety of foods can help with satiety and overall well-being. Accepting the challenges of breastfeeding and adjusting expectations can help reduce stress and anxiety. Gaining confidence in breastfeeding in public can be achieved through repeated exposure and support from partners. Partners play a crucial role in supporting breastfeeding mothers and should be involved and informed. Preparing for long feeding sessions by having everything needed within reach can make the experience more comfortable and enjoyable.

#3 - Having kids has changed our lives

Find us on instagram - www.instagram.com/fitilityuk [www.instagram.com/fitilityuk] Watch these episodes on YouTube - www.youtube.com/fitilityuk [https://www.youtube.com/channel/UCIdC4K1T8nnRU1a6-7u0VLA] Summary In this episode, Mark and Nic discuss the transition from having one child to having two, the journey to parenthood, the impact of children on relationships, balancing time and attention, and the challenges of parenting. In this conversation, Mark and Nick discuss their experiences and concerns as parents of two children. They talk about their anxieties and worries, particularly regarding their children's health and well-being. They also discuss the importance of breastfeeding support and the challenges they face in balancing their worries. The couple reflects on the idea of a perfect relationship and emphasizes the importance of personal time and pursuing individual hobbies. They discuss the impact of parenting on their relationship and the need to accept the different phases of parenting. Finally, they express their optimism for the future and their determination to overcome self-doubt. Takeaways Transitioning from one to two children can be challenging, but it also brings new joys and experiences. The journey to parenthood can be filled with uncertainty and unexpected challenges. Having children can change the dynamics of a relationship, and it's important to find ways to prioritize and nurture the relationship as well. Balancing time and attention between multiple children can be difficult, but involving older siblings in caring for the younger ones can help create a sense of inclusion and bonding. Parenting is a constant learning experience, and it's important to be flexible and adapt to the changing needs and stages of each child. Parenting can bring about anxieties and concerns, particularly regarding the health and well-being of children. Breastfeeding support is crucial for new parents, and it's important to seek help from other breastfeeding moms and partners. Couples may have different levels of worry and anxiety, and it can be beneficial when one partner brings positivity to balance out the other's concerns. Finding personal time and pursuing individual hobbies is essential for maintaining a sense of identity and well-being in a relationship. Parenting involves different phases, and it's important to accept and adapt to the challenges that come with each phase. Overcoming self-doubt and embracing new experiences can lead to personal growth and a stronger relationship.

#2 - All things weight loss "I lost 4 stone without following any fad diets"

In this conversation, Mark and Nic discuss their experiences with weight loss and dieting. They explore the impact of media on body image and the prevalence of misinformation in the weight loss industry. They also discuss the importance of understanding PCOS and the limitations of popular weight loss programs like Slimming World. The conversation highlights the significance of consistency and tracking in weight loss, as well as the benefits and individualisation of methods such as intermittent fasting. They emphasise the importance of finding an enjoyable exercise routine and the role of getting the right macros and including lots of NEAT for efficient  weight loss. Overall, the conversation aims to provide guidance and support for individuals on their weight loss journeys. In this conversation, Mark and Nic discuss various aspects of weight loss and nutrition, and in particular Nic’s own journey. They cover topics such as calculating BMR and total calorie intake, setting weight loss targets, factors affecting weight loss, tracking calorie intake, weekend calorie consumption, maintaining weight, eating carbs and weight loss, carbs and water retention, carbs and performance, lowering carb intake, being honest and transparent, the keto diet, and avoiding special programs and treatments. Takeaways * Calculating your BMR and total calorie intake is a good starting point for weight loss. * Weight loss targets should be personalised and take into account individual factors. * Factors such as adaptation, energy expenditure, and efficiency can affect weight loss. * Tracking calorie intake can help identify areas for improvement and make necessary adjustments. * Weekend calorie consumption can significantly impact weight loss progress. * Carbs are not essential for weight loss, but they can be included in a balanced diet. * Lowering carb intake may lead to reduced water retention and bloating. * Carb intake before workouts depends on individual preferences and performance goals. * Honesty and transparency are important when discussing personal weight loss journeys. * Special programs and treatments are not necessary for successful weight loss.

#1 - IVF to natural conception

This conversation covers the journey of Mark and Nic in starting a podcast, their struggles with infertility and IVF, their weight loss and health journey, the importance of communication and support, their unexpected natural conception, and the miracle of pregnancy and parenting. . In this episode, Mark and Nic discuss their approach to promoting a positive relationship with food while providing knowledge and information to their audience. They emphasise the importance of understanding the IVF journey and the unique challenges faced by individuals going through it. The conversation also highlights the cathartic experience of sharing their own experiences and the desire to engage with listeners and address their topics of interest. The hosts discuss the process of naming the podcast and express their excitement about finally starting this long-awaited project. They acknowledge the challenges they may face but welcome feedback and are committed to continuing their education and sharing their journey with the audience. Youtube - https://www.youtube.com/@fitilityuk Instrgram - https://www.instagram.com/fitilityuk/ Nic - https://www.instagram.com/goodlucknic/ Mark - https://www.instagram.com/markdoesnutrition/ Email - fitilityuk@gmail.com