Fresh Heart Podcast

Robin Van Creveld is the founder of Community Chef, a social enterprise passionate about making good food accessible for all.  We recorded this conversation about a year ago, however Robin's message is increasingly relevant. He believes in the power of food as a tool to engage hard to reach communities. He has taught thousands of people including vulnerable individuals often excluded from such opportunities. His students have seen benefits to their physical health, mental health and built long lasting social connections enabling them to feel part of the community.  Times have been tough, but Robin continues with his mission. He tells us how it all started and what keeps him going.  We hope you enjoy this as much as we did! Links to Community Chef: https://communitychef.org.uk/  https://www.instagram.com/community_chef/  https://www.facebook.com/communitychef/  https://twitter.com/CommunityChef1 

THIS IS A SPECIAL CONVERSATION Emily is one of life's unsung heroes. She is a coach (and quite frankly, one of the best out there!), a mum, a wife, an entrepreneur and an author.  On the surface, it all seems perfect. What many people don't know is that shortly after getting married, she found out she had bowel cancer. Following that, she went on a difficult and traumatic fertility rollercoaster. She talks to Zarrin about her journey. It's moving, devastating, inspiring and hopeful. I guarantee you that if you stay to the end, you will be equally moved.  Here is something Emily wrote in 2018: “Life is just one big way of learning isn't it. It's managing in the big and small moments. It's finding peace even where it shouldn't be. It's being as truthful to ourselves and others as we can be. It's finding strength when we crumble. It's gaining a voice when we're muted. It's directing things so we feel a sense of control. It's failing and succeeding in the least obvious ways.” Emily Hodge September 2018 You can find Emily here: Insta - https://www.instagram.com/emilyhodgecoaching/  LinkedIn - https://www.linkedin.com/in/hodgeemily/ 

Zarrin speaks to business-owner, wife and mother Nathalie Larcombe, who shares her experiences of living with chronic pain caused by Ehlers-Danlos Syndrome. This is a connective tissue disorder that affects the body's ability to make collagen, impacting everything from hair growth to joint pain to organ function. Nathalie shares her insights of handling childbirth, continuous pain and injury and having to advocate for herself when dealing with the medical issues caused by her condition. This open and honest account of a life spent in the medical system while also finding ways to rack up those all important little wins is sure to educate and inspire. Find more inspirational health journeys at - https://www.freshheartproject.com/ Click the link to subscribe to our channel - https://www.youtube.com/channel/UCsKT... Click the link to subscribe to our podcast - https://audioboom.com/channels/5024544 Produced by Lion Mountain Entertainment Ltd (c) 2021 Lifestyle Cardiology Ltd

We are delighted to share the final episode of this season with you and what an episode.    We spoke to Dr Kimberly Saddler, general practitioner, sports fanatic, triathlete and all-round role model.    In her late twenties, Kimberly developed a heart rhythm abnormality called atrial fibrillation or AF. As a GP the AF gave her a unique insight into the patient journey. She talks openly about how it affected her exercise tolerance and how she got back to training.   It's such a wonderful and broad discussion. We also talk about women in sport, body image, the confidence to be yourself and the importance of knowing your pulse.    We hope you enjoy it as much as we did!     For more information about the Fresh Heart Project please visit: www.freshheartproject.com https://www.instagram.com/freshheartproject https://www.facebook.com/pg/freshheartproject  https://twitter.com/freshheartproj   You can find Kimberly at: https://www.instagram.com/kimmie.b.tri   Remember be kind to yourself and small sustainable steps create great change.  

Do you know what you need to do for good health, but have difficulty actually doing it?   If so, you're not alone!   That's why we're delighted to welcome Dr Orlena Kerek to discuss how you can create healthy habits. (Spoiler alert – it's not about discipline.)   Orlena trained as a paediatric doctor and is now an advocate for family health. She is also an empowerment mentor, a pioneer, an educator and mother to 4 beautiful children. She wants you to create healthy habits so you feel fit and fabulous without having to think about it!   In this podcast we discuss: -       Her journey from paediatrics to coach -       Having the courage to step away from a life that is not serving you  -       Rebuilding a new life -       The definition of a habit -       Why we have habits -       How can we change our habits  -       How long it takes to develop a habit -       Orlena's top 5 tips for healthy habit creation   For more information about the Fresh Heart Project please visit: www.freshheartproject.com https://www.instagram.com/freshheartproject https://www.facebook.com/pg/freshheartproject  https://twitter.com/freshheartproj    Remember be kind to yourself and small sustainable steps create great change.

In 2016, Brian suffered a life-changing heart attack. This came as a huge shock as he was just 48 years and in excellent physical health. He then set out to change the way he was showing up in the world. In 2017, he set out on a solo motorcycle trip searching for his purpose in life. He now calls himself the heart attack thriver and uses his social media platform to support others with heart conditions to go from surviving to thriving.    He says, “I look at my heart attack as a gift. It's one of the greatest teachers that entered my life.”   He is SO generous with his story. It is a raw, vulnerable conversation and we are so grateful to Brian for sharing it.    For more information about the Fresh Heart Project please visit: www.freshheartproject.com https://www.instagram.com/freshheartproject https://www.facebook.com/pg/freshheartproject  https://twitter.com/freshheartproj    Remember be kind to yourself and small sustainable steps create great change.

We are delighted to welcome Dr Harriet Holme to the Fresh Heart Project.    Harriet is a wealth of information. She is a registered nutritionist and a former experienced paediatrician. She is also an author, host of the Eating for Health podcast and a lecturer in nutrition. Harriet is passionate about sharing science-backed, credible information to empower you to eat for your health.    We cover so much ground from food misinformation to taking supplements to the issues with restrictive eating.    Did you know that there are more bugs in your gut than stars in the sky? We discuss how these bugs are connected to your brain and how they can affect your mood.    It is such a wide-ranging discussion, we hope you enjoy it as much as we did!   For more information about the Fresh Heart Project please visit: www.freshheartproject.com https://www.instagram.com/freshheartproject https://www.facebook.com/pg/freshheartproject  https://twitter.com/freshheartproj    You can find Harriet at: https://healthyeatingdr.com/ https://www.instagram.com/healthyeatingdr/ https://twitter.com/healthyeatingdr https://www.facebook.com/healthyeatingdrcom/   Remember be kind to yourself and small sustainable steps create great change. 

Welcome to this episode of the Fresh Heart Project.  We are delighted to bring you the second part of my interview with Dr Rupy Aujla. Rupy is an NHS general practitioner, a cookbook author and founder of the Doctor’s Kitchen.  This episode is much more personal as Rupy opens up about his own health journey.  Rupy was a newly qualified junior doctor when his life changed. He developed atrial fibrillation, a heart rhythm disorder which causes an irregular heartbeat, often running very fast.  Rupy found himself in a difficult and vulnerable position on the other side of the doctor-patient relationship.  Join us as he shares how small, sustainable lifestyle changes bought the atrial fibrillation under control and how his journey inspired him to create the Doctor’s kitchen which is a platform to help educate us about the beauty and medicinal qualities of food.  For more information about the Fresh Heart Project please visit:www.freshheartproject.comhttps://www.instagram.com/freshheartproject https://www.facebook.com/pg/freshheartproject  https://twitter.com/freshheartproj  Remember be kind to yourself and small sustainable steps have the power to transform your life.   

We are incredibly excited to share this episode of the Fresh Heart Project as we welcome the one and only Dr Rupy Aujla to the show! Did you know that eating well has medicinal effects? It not only protects your heart, but it can change your brain, alter your mood, support your immune function AND reduce inflammation. This is Rupy’s powerful message. His mission is to educate us on the beauty of food and the effect it has on our health.  Rupy is an NHS general practitioner, founder of the Doctor’s Kitchen and has authored 3 Sunday times bestselling cookbooks. He is a regular TV personality on shows such as This morning and Saturday Kitchen.He is also the founding director of Culinary Medicine, a non-profit organisation which aims to teach doctors and medical students the foundations of nutrition, as well as teaching them how to cook.  We dive deep into the world of food for health and Rupy tells us why he believes food is medicine.  For more information about the Fresh Heart Project please visit:www.freshheartproject.comhttps://www.instagram.com/freshheartproject https://www.facebook.com/pg/freshheartproject  https://twitter.com/freshheartproj  Remember be kind to yourself and small sustainable steps have the power to transform your life. 

Mohsen Mirza retired from his global, high level IT job with much excitement. What followed was a heart attack and major heart surgery. Through his recovery, Mohsen discovered the magic of community and simple lifestyle changes to power health.  Mohsen shares his journey with us in this episode.  Join us for a story of unexpected illness and finding peace in recovery.  For more information about the Fresh Heart Project please visit our website www.freshheartproject.com. Remember, be kind to yourself and small, sustainable steps lead to great change. 

We are delighted to welcome Lucile Allen-Paisant to the show. In 2016, after a gruelling schedule of working 6 -7 days a week Lucile experienced burn out. She says, “I just wasn’t the positive person I used to be, inside work but also outside work.” Lucile eventually left her job, moved to the UK and set up Mind It, a training company to support employees to thrive both at home and at work. Lucile talks about stress and how it manifests. She discusses how easily we develop unhealthy coping mechanisms and she shares her 9 steps to managing your stress. We hope you enjoy this episode! For more information, you can visit www.freshheartproject.com or follow @freshheartproject on Facebook and Instagram.You can see more of Lucille's work via this link https://www.mind-it.co.uk/ 

BONUS EPISODE ALERT!!! We are delighted to give you a special bonus episode on sleep.  We are joined by 2 experts, Dr Anita Jayadev, a respiratory medicine consultant specialising in treating sleep disorders and Jay Jaye, a sleep technician who is an expert in sleep and ventilation. They share a wealth of information about when to get referred to a sleep service and what to expect. We highlight the most common and incredibly underdiagnosed sleep disorder – obstructive sleep apnoea (OSA). Jay Jaye opens up about her own journey with OSA. Despite working extensively in the field of sleep disorders Jay Jaye didn’t suspect she had OSA for a number of years. Identifying and treating it revolutionised her life. She says: “It turned out I did have OSA, it wasn’t even that severe, I started using CPAP (the treatment) and it absolutely changed my life……..suddenly I was able to function again.” Much OSA is undiagnosed in the community. Her journey will inform you about the signs to look out for particularly for women approaching the menopause.  The Epworth Sleepiness Scale (discussed in this episode) can be found by following this link: https://www.blf.org.uk/support-for-you/obstructive-sleep-apnoea-osa/diagnosis/epworth-sleepiness-scale  For more information, you can visit www.freshheartproject.com or follow @freshheartproject on Facebook and Instagram.

We are delighted to welcome Dr Chloe Sellwood to the Fresh Heart Project. Chloe is an academic scientist, the national lead for pandemic influenza and the Deputy Head of Emergency Preparedness, Resilience and Response (EPRR), for NHS England and NHS Improvement for London. She is also a keen runner and in February 2019, midway through a month-long running challenge, Chloe had a cardiac arrest. She was successfully resuscitated and discovered she had been born with a congenital heart abnormality. Chloe had open heart surgery and had an implantable cardioverter defibrillator or an ICD inserted.  Chloe found her emotional recovery harder than the physical rehabilitation. She struggled with her short term memory which is common in people who have had open heart surgery. Chloe found community and comfort in the facebook group “Cardiac Athletes”. With the help and support of people who had been through similar experiences, Chloe started to heal. Chloe is now back running and is a Run Director of Brockwell Parkrun and convenor of a local social running group in south London ‘Streatham Joggers’.  Join us for a story of unexpected turns, courage, recovery and finding community.  Useful resources:Website:https://cardiacathletes.com/books: https://www.amazon.co.uk/Cardiac-Athletes-Superheroes-Beating-Disease/dp/1500159638https://www.amazon.co.uk/CARDIAC-ATHLETES-Ambassadors-Lars-Andrews/dp/0993038913 For more information about the Fresh Heart Project please visit our website www.freshheartproject.com. Remember, be kind to yourself and small, sustainable steps lead to great change. 

Welcome to Season 2 of the Fresh Heart Project!   We kick off this season by welcoming the amazing Savvy Psychologist, Dr Jade Wu for a deep dive into insomnia. If you or your loved ones suffer with insomnia, we guarantee you’ll come away from this episode with actionable tips.   Jade Wu, PhD, is a Board-certified behavioural sleep medicine specialist and sleep researcher at Duke University School of Medicine. She is a frequent guest on popular radio and podcast shows like NPR, and contributor to publications like Huffington Post, Men’s Health, and Slate. She hosts the award-winning Savvy Psychologist podcast (https://www.stitcher.com/podcast/quick-dirty-tips/savvy-psychologist) . Dr. Wu’s current research focuses on treating sleep disorders in those with chronic illness. In the clinic, her approach is grounded in both science and compassion.   We discuss how much sleep you actually need, why 8 hours sleep duration may not be the holy grail, what happens to sleep as you age, evidence-backed treatments for insomnia and much more. This is a gem of a conversation you do not want to miss.    You can find Jade on Twitter @JadeWuPhD or on her website www.jadewuphd.com (http://www.jadewuphd.com/)   Enjoy the episode!

As we enter the unknown territory of 2021, the Fresh Heart Podcast is getting ready to evolve.  Please join us for this final episode as we take a short break ahead of our return later this year with a bigger, bolder and more inclusive show. Remember, be kind to yourself and small, sustainable steps create great change.

With the dawn of every new year comes the same offering of messages. Improve your health, shred the weight, start a new diet, manage your money, think better, do better, be better, live your best life…….and so the list goes on. There’s a tendency to embrace the concept of a new year, a new you. On this episode of the podcast, we discuss why this is a problematic message.    There is strong evidence that if you show yourself compassion then you are more likely to engage with behaviours that promote health. Join us as we discuss 3 ways in which you can show yourself more self-compassion.    If you have any suggestions or would like to share your personal story, please do get in touch via the website freshheartproject.com. If you liked this podcast, we would be so grateful if you could comment, subscribe and give it a 5-star rating as this help us to spread our positive health messages.   This podcast is not a substitute for medical advice from your healthcare professional.   Remember, be kind to yourself and small sustainable steps create great change.    

We would like to wish you all a very merry Christmas. It is the season of goodwill so on this episode, we dive into the topic of giving to others without expecting anything in return. The overwhelming evidence suggests that giving has multiple health benefits. It makes you happy, improves your physical and mental health, improves social connections, benefits the workplace and best of all, it’s contagious!   Whether you choose to give money, time, knowledge or simply make a cup of tea for someone, the benefits are real and measurable. In this festive period we hope that in your own way, whilst keeping safe you can spread some Christmas joy.   Join us on the podcast to find out more!   If you have any suggestions or would like to share your personal story, please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website www.freshheartproject.com.    This podcast is not a substitute for medical advice from your healthcare professional.   Remember be kind to yourself and small sustainable steps create great change.     Helplines   It’s been a difficult year and some of us have inadvertently found it a lot harder. If you are struggling, please do know that help is out there.    Shout is the UK's first 24/7 text service - free on all major mobile networks any time, anywhere. text: 85258    Samaritans - provide confidential, non-judgemental emotional support. You can phone, email, write a letter or talk to someone. Telephone: 116 123 (24 hours a day, free to call)   The NHS website has a comprehensive list of organisations you can turn to.  https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/    If you’re not based in the UK, please seek local help. You can see your doctor, look for national helplines or organisations or simply call a friend. You are not alone.      References   Soyoung QP et al. A neural link between generosity and happiness. Nat Commun. 2017 Jul 11;8:15964.  https://doi.org/10.1038/ncomms15964 .   William MB et al. Altruism relates to health in an ethnically diverse sample of older adults. J Gerontol B Psychol Sci Soc Sci. 2005 May;60(3):P143-52. https://doi.org/10.1093/geronb/60.3.p143 .   Okun MA et al. Volunteering by older adults and risk of mortality: a meta-analysis. Psychol Aging. 2013 Jun;28(2):564-77. https://doi.org/10.1037/a0031519.     Whillans AV et al. Is spending money on others good for your heart? Health Psychology, 2016. 35(6), 574-583.  https://doi.org/10.1037/hea0000332   Sneed RS & Cohen S. A prospective study of volunteerism and hypertension risk in older adults. Psychology and Aging, 2013 28(2), 578–586. https://doi.org/10.1037/a0032718 (https://psycnet.apa.org/doi/10.1037/a0032718)   Schreier HM et al. Effect of volunteering on risk factors for cardiovascular disease in adolescents: a randomized controlled trial. JAMA Pediatr. 2013 Apr;167(4):327-32. https://doi.org/10.1001/jamapediatrics.2013.1100    Wang Y et al. Altruistic behaviors relieve physical pain. Proc Natl Acad Sci U S A. 2020;117(2):950-958. https://doi.org/10.1073/pnas.1911861117    Hansen T et al, Dynamics of Volunteering and Life Satisfaction in Midlife and Old Age: Findings from 12 European Countries. Soc. Sci. 2018, 7(5), 78 https://doi.org/10.3390/socsci7050078   Poulin MJ et al. Giving to Others and the Association Between Stress and Mortality (https://ajph.aphapublications.org/doi/abs/10.2105/AJPH.2012.300876) . American Journal of Public Health. 2013. 103, 1649-1655. https://doi.org/10.2105/AJPH.2012.300876   Fowler JH & Christakis NA. Cooperative behavior cascades in human social networks. PNAS. March 23, 2010 107 (12) 5334-5338; https://doi.org/10.1073/pnas.0913149107    

PROFESSOR SHAKEEL QURESHI is an award-winning paediatric cardiologist who has dedicated his life to serving children born with heart abnormalities. He has saved the lives of countless children both here and around the world. He has published over 170 papers, several reviews and book chapters. He has masterminded the development of key-hole procedures so that children avoid open heart surgery. He works tirelessly around the world on his mission to reduce the knowledge gap between doctors in the NHS and their colleagues in poorer countries.   Amongst his many awards, in 2004 he was awarded the Sitara-e-Imtiaz, the highest civil award by the Pakistan Government for his services to Medicine. He is involved in countless charities including Chain of Hope which provides lifesaving surgery for children with cardiac disease around the world. On the 70th Birthday of the NHS, Professor Qureshi was named as one of the 70 stand-out stars of the NHS.    But his journey has not been easy. He has faced roadblocks and racism throughout his career. It was sheer determination and dedication that propelled him to rise against the negative voices. Join us as he talks openly about the challenges he faced and how he overcame them.    Please note, this episode was filmed before the pandemic.    If you have any suggestions or would like to share your story please do get in touch @freshheartproject on Instagram and facebook, @freshheartproj on Twitter or via the website http://www.freshheartproject.com.    Remember, be kind to yourself and small, sustainable steps create great change. 

What is your morning routine like? What wakes you up? What is the first thing you do? What is the first thing you reach for? Is it a mad rush to get ready? How does your morning routine make you feel?   This podcast episode delves into the subject of morning routines. A good morning routine sets you up for the day as well as improving both physical and mental wellbeing.   We discuss the 3 “P’s” of designing your morning: preparation, pausing and positivity. Preparation the night before, pausing to quiet the mind and positive messaging provide the framework for a happier, healthier day.    Morning routines don’t have to be time consuming, nor do they have to conform to an ideal, they just have to be right for you.    Join us on the episode to find out more! If you have any suggestions or if you would like to share your personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website freshheartproject.com. This podcast is not a substitute for medical advice from your healthcare professional.   Remember be kind to yourself and small sustainable steps lead to great change.  

On this podcast episode we discuss why there is an association between the morning hours and heart attacks.    As species of planet earth, we have all evolved in tune with its rhythms. When the sun rises, our day begins and when the sun sets, we rest. It’s like we’re instruments in an orchestra and the rotating earth is the conductor. As a result, almost every organism that inhabits this planet has its own rhythm. Our daily rhythm or circadian rhythm is just over 24 hours long. It oscillates and in doing so governs how we function.    As we’re waking up, our blood pressure and heart rate increase as the heart prepares to respond to morning activity. Even the electrical activity of our heart is different. Interestingly, our blood’s ability to clot is better in the morning which may have been a protective evolutionary phenomenon.    If you’re healthy, fit and well with no risk factors, these changes in morning physiology are fine. If you’ve got risk factors the elevated morning blood pressure, heart rate and clotting ability could create a perfect storm which could increase that risk of a morning heart attack.    Join us on the podcast to find out what you can do to lower your risk. If you have any suggestions or if you would like to share your personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website freshheartproject.com. This podcast is not a substitute for medical advice from your healthcare professional.   Remember, be kind to yourself and small sustainable steps lead to great change. 

We are delighted to welcome Ricky Kapoor onto the podcast for our very first interview. Ricky has hypertrophic cardiomyopathy (HCM), a genetic condition that affects the heart muscle and makes the walls of the heart chambers thicken.  For most people HCM doesn’t have a big impact on life. Some don’t have symptoms. Ricky is one of a small number for whom it is more serious. He is at risk of developing life-threatening abnormal heart rhythms and therefore has an implantable cardioverter defibrillator (ICD).  The diagnosis was not easy for Ricky. At the age of 6 years, he lost his father to HCM. Growing up, he was a keen sportsman and when he was diagnosed, he had to give up the activities he loved. On this podcast we discuss how he navigated that process and not only learnt to live with HCM, but to thrive.  If you have been affected by this topic, help is at hand. Please click on the links below for organisations that provide information and support.  https://www.cardiomyopathy.org/  https://www.c-r-y.org.uk/  https://www.bhf.org.uk/informationsupport/conditions/cardiomyopathy/hypertrophic-cardiomyopathy  https://www.nhs.uk/conditions/cardiomyopathy/ For more information about the Fresh Heart Project visit our website http://www.freshheartproject.com. If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.  Remember, be kind to yourself and small, sustainable steps lead to great change.

As a physician, the biggest lessons that I have learnt are not from a textbook or from passing an exam. They come from the experiences, the courage and the generosity of my patients who have shared their experiences and advice.   On this episode, I share the wisdom from a patient who is 102 years old.   We all take different messages from things we hear. I hope that within this person’s wisdom, there is something that will lift you up.   For more information about the Fresh Heart Project visit our website www.freshheartproject.com (http://www.freshheartproject.com/) . If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.   Remember, be kind to yourself and small, sustainable steps lead to great change.

The UK has officially entered an economic recession but what does that mean for your health? On this episode of the Fresh Heart Podcast we explore the health effects of financial downturns and how you can protect your heart in difficult economic times.    Research looking at health in times of economic hardship is counterintuitive. Did you know there is data suggesting that when high income countries enter a recession, the mortality rate falls? Despite this surprising finding, recessions are stressful and they affect us all in different ways. Listen in and find out how to optimise your cardiac health during this difficult time.    If you have been affected by the issues discussed in this podcast, you can find support in the links below.    Financial support for Individuals: https://www.vulnerabilityregistrationservice.co.uk/get-financial-help-from-organisation-and-charities/  https://www.turn2us.org.uk/get-support https://www.stepchange.org/debt-info/emergency-funding.aspx   You can find a list of helpful organisations that support mental health at: https://www.nhs.uk/conditions/stress-anxiety-depression/mental-health-helplines/   For more information about the Fresh Heart Project visit our website http://www.freshheartproject.com. If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.    Remember, be kind to yourself and small, sustainable steps lead to great change.     Podcast References   [1] Ruhm CJ. Are recessions good for your health? Q J Econ 2000; 115: 617-50 [2] Ruhm CJ. Good times make you sick. J Health Econ 2003; 22: 637-58 [3] Gerdtham UG, Ruhm CJ. Deaths rise in good economic times: evidence from the OECD. Econ Hum Biol 2006; 4: 298-316 [4] Ruhm CJ. A healthy economy can break your heart. Demography 2008; 44: 829-48 [5 ] Granados JAT et al. Cardiovascular Risk Factors, Depression, and Alcohol Consumption During Joblessness and During Recessions Among Young Adults in CARDIA. Am J Epidemiol 2018 Nov 1;187(11):2339-2345. [6] Astell-Burt T, Feng X. Health and the 2008 Economic Recession: Evidence from the United Kingdom (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577686/) . PLoS One. 2013; 8(2): e56674. Published online 2013 Feb 20. 

In this episode of the Fresh Heart Podcast we discuss the stigma and discrimination associated with obesity.     Weight based discrimination is one of the most common forms of discrimination in society and sadly, it’s a global issue. Research shows that even at a young age, children have been conditioned to have a weight bias. We address the damaging consequences and discuss measures we can take to protect ourselves and others.     We’re living in a time where equality is on the agenda and weight equality is a vital part of that narrative.     Listen in and let us know what you think!    You can find more information about the Fresh Heart Project on our website www.freshheartproject.com (http://www.freshheartproject.com/) . If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.    Remember, be kind to yourself and small, sustainable steps lead to great change.

On this week’s podcast, we discuss the final Fresh Heart pillar: honesty. We go into why it’s important to be honest about your feelings, your health goals and how you can achieve those goals.    What is right for others is not necessarily right for you. Recognising that can prevent the shame that comes with not sustaining a particular lifestyle change. Honesty with self-compassion brings with it a comfort and a sense of freedom.   Listen in and let us know what you think!   You can find more information about the Fresh Heart Project on our website http://www.freshheartproject.com. If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.    Remember, be kind to yourself and small, sustainable steps lead to great change.

On this week’s podcast, we discuss Natures miracle healer, otherwise known as Sleep.   Sleep is fundamental to health. As humans we spend one third of our lives sleeping. A great deal of what happens to us is unknown, but it is clear that our biological need for it is irrefutable. It’s also clear that as a society we’re not getting enough and this has health consequences. Not getting enough sleep is associated with conditions including high blood pressure, type 2 diabetes and weight gain.     If you have difficulty sleeping, please do not fear. There are many things that could help. We go through these suggestions in the podcast. We discuss why you shouldn’t stay in bed if you’re struggling to sleep. We also discuss how light, food and drink, temperature and routine can be used to your advantage to improve your sleep. You can find more information about the Fresh Heart Project on our website www.freshheartproject.com (http://www.freshheartproject.com/) . If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.   Remember great change comes with small steps that empowers you to live a life that you love.

If exercise could be bottled, it would be THE wonder drug of all wonder drugs. There is not one condition, not one aspect of physical or mental health that exercise does not benefit.   On this episode we discuss why exercise is so beneficial to our health. We’ve evolved to exercise on a daily basis, however through time, with improvements in technology, we’ve become less active. Convenience comes at the expense of physical activity. The good news though, is that it doesn’t matter where you live, how old you are or how much you earn, regular exercise protects your health. We discuss how it protects the heart, how much we should do and how to incorporate this into a daily routine.   If you are in the difficult position of having a longterm condition, you may find it really hard to exercise. Please know that you are not alone. There are many resources out there that can help. One such resource is a UK based campaign called “We Are Undefeatable”. It’s been developed by 15 leading health and social care charities to support and encourage finding ways to be active that work with your condition and not against it. For more information please visit www.weareundefeatable.co.uk (http://www.weareundefeatable.co.uk/)   You can find more information about the Fresh Heart Project on our website www.freshheartproject.com (http://www.freshheartproject.com/) . If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.   Remember great change comes with small steps that empowers you to live a life that you love.   References: 1)      Kohl, H. W. 3rd et al. The pandemic of physical inactivity: global action for public health. Lancet 380, 294–305 (2012). 2)    Zhao, G. et al. Leisure-time aerobic physical activity, muscle-strengthening activity and mortality risks among US adults: the NHANES linked mortality study. Br. J. Sports Med. 48, 244–249 (2014). 3)    Ekelund, U. et al. Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). Am. J. Clin. Nutr. 101, 613–621 (2015). 4)      Wen, C. P. et al. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Lancet 378, 1244–1253 (2011).

When was the last time that you felt relaxed? What were you doing at the time? How long did that last?   We are a society that is constantly on the go. We celebrate activity and this parallels the rapid rise in our collective stress levels.   On this episode, we discuss stress and how it is a protective mechanism for acute situations. We also discuss how we’re not designed for the chronic, constant stresses of daily life. We go into some of the resulting health consequences. Finally, we talk about the importance of relaxation and how relaxation techniques can have a profound effect on stress reduction.   You can find more information about the Fresh Heart Project on our website www.freshheartproject.com (http://www.freshheartproject.com/) . If you have any suggestions or if you would like to share your own personal story please do get in touch @freshheartproject on Instagram, @freshheartproj on Twitter or via the website.   Remember great change comes with small steps that empowers you to live a life that you love.

Dr Zarrin provides an overview of her approach to food and how it fits into her overall health and wellbeing philosophy. 

Dr Zarrin outlines the five pillars of the Fresh Heart Project: Food, relaxation, exercise, sleep and honesty with yourself.