We are Richard and Karen Insley, nutrition and fitness professionals in Winnipeg, Canada sharing our views on the ever evolving world of diet, health, and fitness on the Healthy Half Hour Podcast
In this episode, we share our exciting news about opening up the bee hives for the first time since October 2022 and also about colony collapse and varroa mite infestations affecting honey bee health Image from wikipedia
In episode 109 we discuss propolis that we harvest from our bee hives, its properties and health benefits and all the usual banter interjected Propolis Video 1 Propolis Video 2 Propolis Diagram Skin Facts
In episode 107 we go back a year and replay episode 84 where Karen and Richard talk about New Years Resolutions Why we set them at this time of year Habits Behaviours SMART Goal setting Handling saboteurs Sustainability Tips for success and much more...........................................
In episode 106, Karen and Richard discuss the health benefits of raw, unpasteurized honey - Antimicrobial - Skin hydrating - Anti-inflammatory - Moisturizing - Exfoliating - Animal wound healing and much more.............. Clover Honey Pot Website
In episode 105, Karen and Richard discuss nutrition and fitness for shift workers Meal timing Anabolic and catabolic metabolism Circadian rhythm Weight gain with stress Finding the right exercise program Sleep deprivation effects and much more.............. Nutrition for shift work PDF RPE Fitness online programs 8 Minute Tabata Workout
In episode 104, Karen and Richard answer two interesting listener questions from Alicia and Karen Post Gallbladder removal weight gain Weight gain with age and yo-yo dieting
In episode 103, Karen and Richard discuss some strategies to help improve your sleep Basic sleep hygiene Changing habits Start with the easier things first Make small changes in stages Progress monitoring and much more.....
In episode 102, Karen and Richard discuss the physiological and mental aspects of reduced sleep The blue death Brain chemistry changes Physiological changes Hormonal imbalances Shift work Circadian rhythm and much more.....
In episode 101, Karen and Richard discuss all things fasting and finding your niché The different types of fasting The health benefits of fasting How to make fasting work for you The history of fasting Where to start Contraindicators and much more..... Fasting Study Link
In episode 100, Karen and Richard discuss the past 99 episodes Our consistent message Stress Management Lifestyle factors The best diet for you Exercise trends Looking forward to the next 100 and much more..... PLYOGA Video Link
In episode 99, Karen and Richard discuss the easiest diet to follow ever... What is this great diet? No food weighing or calorie counting How it improves gut health What is resistant starch? Karen's recent experience on the diet and much more.....
In episode 98, Karen and Richard discuss the big Y! - What is our why - What is your why? - What is important now and in your future - Mental health and inflammation - Finding your buy-in - Karen's upcoming webinar and much more Karens' webinar link
In episode 97, Karen and Richard discuss whether health equals fitness and vice versa? - What is optimum health - Is being fit the same as being healthy? - Finding a balance - The optimum exercises for general fitness and much more..... sunnysidehoneypot.com
In episode 96, Karen and Richard talk about their core values What we stand for Why we don't give food plans or recipes It's a lifestyle! Sustainability How to make your own easy food plan Karen's natural candles and body scrubs ingredients and much more..... sunnysidehoneypot.com
In episode 95, Karen and Richard discuss another mishmash of things....... Clean eating challenge rant The home office and good posture Homemade Tomato soup Our new Fandana's Focus on movement rather than exercise Karen's natural body scrubs, lotions and soaps and much more..... Homemade Tomato Soup Video Posture Strap sunnysidehoneypot.com Fandana
In episode 94, Karen and Richard discuss dealing with anxiety and stress in these uncertain times What is anxiety? Mindset Tips to stop the mind racing at night How stress and anxiety are linked and much more.....
In episode 93, Karen and Richard discuss how inflammation caused by poor lifestyle factors can increase the risk of the COVID-19 virus affecting people more severely if contracted. - COVID-19 and inflammation - The link to metabolic syndrome - How chronic stress raises inflammation - Where unforeseen stress can come from and much more.....
In episode 92, Karen and Richard ask could the current social isolation be an opportunity in disguise? - Maintain a routine - Keep moving - A time to try new recipes - Take time to learn - Stress management and much more..... Workout Video Link Recipe Video Links
In episode 91, Karen and Richard discuss the empathy gap and why it's hard to stick to healthy habits Why we don't follow through with our intentions Primal emotions Hot and cold mental states Why some make consistently healthier decisions than others and much more.....
In episode 90, Karen and Richard discuss boosting immune system health, The 9 pillars of immune system health Diet deficiencies Low vitamin and mineral levels How it all starts in the gut along with our PSMF diet update and much more..... Protein Sparing Modified Fast eBook
In episode 89, Karen and Richard discuss a mishmash of different topics with a listener question, our recent blood work, client diet problems, food additives and much more..... Protein Sparing Modified Fast eBook
In episode 88, Karen and Richard talk to Megan about her 100 lb weight loss journey. Megan talks openly and candidly about the struggles of losing so much weight, maintaining her weight now and some of the unforeseen downsides of weight loss! Megan can be found on Instagram @this.moms.wellness
In episode 87, Karen and Richard discuss confirmation bias - What is confirmation bias? - How it can affect our decision-making process - N=1 experiments - Correlation vs causation - Why you should do your research and much more...........................................
In episode 86, Karen and Richard discuss stress resilience What is stress resilience? Short and long term stressors How do you implement a plan Asking for help Making change Tips for success and much more...........................................
In episode 85 Karen and Richard discuss the calorie paradox What is a calorie? Do calories matter? Should we be counting exercise calories What can affect their absorption Are all calories created equal? Tips for success and much more...........................................
In episode 84 Karen and Richard talk about New Years Resolutions Why we set them at this time of year Habits Behaviours SMART Goal setting Handling saboteurs Sustainability Tips for success and much more........................................... Happy New Year!!
In episode 83 Karen and Richard talk about all things mindset Behaviours Habits Handling saboteurs Changing your outlook The best plan to take Tips for success and much more...........................................
In episode 81 Richard and Karen discuss fasting and ever-growing list of health benefits associated with it What are some of the positive health benefits How to implement fasting into your life What exercises to do and what to avoid Some of the pitfalls when starting to fast Hormone imbalances and their negative effects and much more........................................... Get all this information in our ebook for only $5 Alternate Day Fasting eBook
In episode 80 Richard and Karen answer Tia's question about being underweight - What can be the negative health effects - How liquid calories will help - What exercises to do and what to avoid - When to possibly to seek professional help - How to start gaining weight in a healthy way and much more...........................................
In episode 79 Richard and Karen take look at skinny utopia, are you losing weight for the right reasons? - What is skinny utopia? - why we have to look at the why - smell the roses along the way and enjoy the journey - adjusting the mindset - intuitive eating and much more........................................... Instagram Page of Jessica king Instagram page of diary of a shrinking mommy
In episode 78 Richard and Karen discuss orthorexia - recognizing if you have the symptoms - what classes as orthorexia? - how we can get obsessed - why it's good to take a step back and much more......................... Newspaper article
In episode 77 Richard and Karen interview Chris and Heather about their health and diet journey - Heather's big health scare - Transitioning to a keto diet - How they are helping others within their community - The carnivore diet experiment - Health over weight loss and much more............. UK Public Health Collaboration
In episode 76 Richard and Karen discuss why we should stop dieting - why should you stop - how to change your mindset - what is intuitive eating? - stop self-sabotaging - is dieting stopping you from losing weight? - why you should listen to your body and much more.........................................
In episode 75 Richard and Karen take a look a salt what it is it? what does it actually do in our bodies? why we have the dietary guidelines on consumption and are they correct? how much should we be having? the negative effects of low salt diets? types of salt and much more................. The Salt Fix Book
In episode 74 Richard and Karen rant on about so-called "healthy" processed foods processed vs unprocessed foods effect on body composition the cost of keto and paleo-friendly processed foods liquid vs whole foods exogenous ketones and much more...... Food study link
In episode 73 Richard and Karen chat with Ryan Vandal about his keto diet journey over the last 11 months Why he chose the keto diet Why he uses the Keto-mojo blood ketone monitor The health benefits besides weight loss Clean vs dirty keto Social media keto police His daily keto diet regimen and what surprisingly happened with Ryan's blood ketone levels when he went on a crazy food and drinking weekend in the US!
In episode 72 Richard and Karen discuss the 2 hormones that most contribute to weight gain if they're out of balance What are they? What do they do in our body? How we become resistant to them? How they tie in with other hormones? Factors that affect their levels How to lower them naturally to help reduce body fat levels? and much more.............
In episode 71 Richard and Karen ask what are mitochondria and why should you care? What are mitochondria? what do they do in our cells? What is mitochondrial dysfunction What are the symptoms of mitochondrial dysfunction How do you improve your cells mitochondrial health and much more............. Supplement Study Wiki page
In episode 70 Richard and Karen take you on their recent camping trip and discuss What they eat Staying active while away Relaxing Catching up on reading Mental rest Breaking bad snacking habits and much more............. http://healthyhalfhourpodcast.com/images/camping.pdf
In episode 69 Richard and Karen discuss how many calories we should consume and we cover the following Calculating BMR Flaws in calorie calculations Metabolically active vs metabolically inactive tissues Caloric expenditure Where to start Variables the cause plateaus and much more.............. Harris Benedict formula Potato diet
In episode 68 we take a look at supplements What classes as a supplement? Do we need them? Water vs fat soluble Quality vs quantity Protein Powders Fat Burners and much more Drugs.com - Pharmacutical contraindicators Examine.com - Supplement resource
In episode 67 we interview Krystal, a friend of ours who we first met on one of our training courses. Krystal was very open and honest and it took a great deal of courage to speak about her past so candidly and we thank her for that. Here is the link to Krystal’s Facebook page with the inspiring post that the podcast is based on Follow her journey also on at https://www.instagram.com/kmyker
In episode 66, Richard and Karen discuss how poor posture is one of the hot topics right now, and rightly so as our prairie roaming, hunter-gatherer body's are forced to comply with 21st-century lifestyles. Humans are not designed to be held into a static position for long periods of time, whether sitting, standing, bent over, lying down, etc. and if you take a look around at peoples postures the evidence is pretty overwhelming. We look at poor posture from a physical and psychosocial perspective pdf of the Surviving in a Flexion World Presentation slides Upper and Lower Cross Image Posture Strap Image Posture Newsletter Post Hip Mobilizing and Stretching Video
In episode 65 - Richard and Karen look at why willpower usually fails to get the job done when it comes to achieving successful diet and lifestyle changes
In episode 64 Richard and Karen answer a listener question about carb cycling What is carb cycling? How can it help keep you on track Advantages and disadvantages The metabolic chaos/confusion effect and much more............... Carb Cycling eBook
In episode 63 Richard and Karen debunk adrenal fatigue and explain the old paradigm vs the new What was the old adrenal fatigue paradigm What the new research suggests How to get your body back on track How to reduce stress effectively and much more...............
In episode 62 Richard and Karen look into timed eating and intermittent fasting What is the difference between the two? What are the different time periods The health benefits and metabolic effects Is it right for you? and much more...............
In episode 61 Richard and Karen look at scientific studies involving exercise and weight loss and sort the facts from the fiction. We dive into studies showing that increasing exercise does not necessarily reduce the number on the scale but can make the body go into metabolic compensation. Here are some of the studies referenced in this episode https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21986 https://www.ncbi.nlm.nih.gov/pubmed/2744924 https://www.ncbi.nlm.nih.gov/pubmed/16358397 https://www.ncbi.nlm.nih.gov/pubmed/25323965 https://www.cell.com/current-biology/fulltext/S0960-9822(15)01577-8 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040503
In episode 60 Richard and Karen discuss how salads are not the best option for a nutrient dense weight loss diet. We dive into nutrient availability, resistant starch, fat-soluble vitamin uptake and much more… Salads are useless foods - original youtube video Posture Strap that Richard is using
© 2020-2025 Ivy Podcast Discovery LLC
