Ruston's Boneyard Podcast

Over the past few months I've been back at school with the NTA, studying for a Nutritional Therapy Practitioner qualification. The approach that NTP's are taught is a foundational one - health, supported on a number of fundamental pillars. And it really is surprising how many of the common issues that people struggle with come back to these foundations. That's not to say that they account for all disease, and I should stress, NTP's can not and do not diagnose or treat diseases. What we do is to ask whether our client's symptoms could be related to a foundational issue, and if so guide them towards some supportive approaches. And what then often happens is that their body recovers, and starts doing what it's supposed to do. This is not alternative medicine - it's not medicine at all. NTP's are not there to replace anyone's doctor, rather to be a guide to living in such a way that we might need one less. In this episode I'm going to explain a little bit about what the NTA's Foundations are, and why they matter. www.nutritionaltherapy.com www.rustonsboneyard.com

Ryan Baxter is a qualified heath coach and competitive obstacle course racer. He brings the scientific mindset that has carried him through a successful career in software engineering, to the thorny issues of diet, exercise, sleep and stress-management. His social media channels are a trove of insight on the latest research, and we're very lucky to have him here today to share his approach. Chapters: 00:00 Intro 01:24 What is a health coach? 02:36 Introducing the six pillars of health 09:45 Sleep 11:42 Movement vs exercise 15:06 Social connection as part of movement 17:06 Diet 20:12 Has low-carb gone too far? 23:52 Food addiction and the difference between types of carbohydrate 28:00 Evolution vs food 30:10 Common mistakes - under eating protein and excessive fasting 31:27 How much protein should people be eating? 33:02 Fasting 34:32 The energy crisis concept 39:50 The line between dedication and selfishness 44:40 Where could technology go in terms of health tracking devices? 48:22 When not to track 53:12 Morning routine 54:36 Cold Exposure 54:52 Walking 55:36 Sauna 56:17 New research on saturated fat and heart disease 59:15 Grip training 01:00:28 Where can we find Ryan online? This episode is available as a YouTube video here Find Ryan in the follow places: On Instagram @rjbhealthcoaching and @ryanjasonbaxter, or at his website - www.rjbhealth.coach. If you have any questions for Ryan, you can ask them here and I'll forward them to him. Ryan mentioned Robb Wolf's book Wired To Eat - you can find it here Please like, please subscribe, please comment - I always reply. Come and find me on Instagram @rustonsboneyard, and sign up for my newsletter at the bottom of the homepage at www.rustonsboneyard.com. Keep cooking.

I recently released a series of YouTube videos addressing one of the most prevalent, and pertinent questions that we face today, 'how do we lose fat?' It's a complex, nuanced subject, and the series comprised seven parts in total. Those parts formed the initial basis of this podcast, duplicated here as audio content. For simplicity, this episode collates that seven part series into a single audio podcast. The full text is available as blog posts with references on my website. The full YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet.

Richard Husseiny is a former strength and conditioning coach with 16 years of experience working with Olympic athletes, both here in the UK and for the Chinese Olympic committee. He has been an integral part of these teams, achieving success at the highest level. Moving on from that world, Richard has identified the principles and practices that proved so effective in professional sport, and developed a unique 7 step method that allows us to make ground-breaking changes in our own lives. Whether it be leadership in the corporate world, relationships at home or at work, or some other element of our own physical or mental journey, Richard's Freedom Of Being process can unlock our full potential. He's here to tell us all about it. Chapters: 00:00 Intro 01:42 What is Freedom Of Being all about? 03:40 Gaining trust 05:10 Who are Richard's clients? 07:05 A lack of connection with our primal needs. 08:41 Feeling like a fraud 10:05 Trusting the process 11:10 Step 1 - How do you make sense? Being aware of your physical body with respect to your surroundings. Intuition. Regulating neurophysiology. State management. How we affect those around us. 19:20 Step 2 - How do you show up? Credibility. Fear of conflict. Vulnerability. Authenticity. 21:50 Step 3 - How do you communicate? Data. Assumptions. Beliefs. Actions. The text message analogy. Co-creating a reality. Saying 'No'. 22:55 Step 5 - What don't you want? 27:06 Step 4 - What do you want? The drama triangle. Positioning yourself for a particular outcome. Being effective vs being right. Parenting. 34:44 Steps 6&7 - What myth are you living? What are your blocks? Set points. Grief. Self-expectation. Identity. The veneer of our labels. Goals that never seem to satisfy us. 38:07 The metaphysical world. Understanding and accepting death. Meditation. Learning from indigenous cultures. 43:43 Perception vs reality. Reframing our reality. 47:24 What does a day of self-care look like for Richard? Meditation. Cold exposure. Nature. Circadian rhythms. Exercising for increased energy. Nutrition. Social media. Sleep. Delta brain waves. 52:05 Final thoughts on the Freedom Of Being course, and course structure. 54:21 Where can we find Richard and The Conscious Life Collective? You can find Richard in the following places: On Instagram and Facebook @theconsciouslifecollective, on YouTube - The Conscious Life Collective, and at www.theconsciouslifecollective.com This content is available as video on YouTube Please like, subscribe and comment - I always reply. If you have questions for Richard, please do ask and I will forward them to him. Come and find me on Instagram @rustonsboneyard. Keep Cooking

Holly Skinner is a former competitive olympic weight-lifter and Crossfit affiliate owner. She has extensive experience both as an athlete and a coach, and is currently enrolled on the prestigious MAC Nutrition course. Holly currently provides in-person and online coaching and programming through a new venture, Platform Brighton. If there's one person I would trust for advice when it comes to training, it would be her. In this episode we talk about the most common training pitfalls for novice and experienced athletes alike. We discuss over-training, under-fuelling, trying to buy food calories with exercise, the advantages of strength training, the importance of non-exercise activity thermogenesis, fasted vs fed training, the effect of body fat on strength, periodisation, training strategies for peri-menopause and menopause, and much more. Chapters 00:00 Intro. 01:55 Trying to earn food calories through excessive cardio. NEAT. Energy expenditure is dynamic. 08:05 What to do instead. 11:52 Working to set points, with no periodisation. 13:20 Periodisation and cycles. 16:30 Trying to get too lean and under-fuelling. 20:00 Females concerned about bulking-up if they strength train. The importance of strength training for women, bone-density and muscle mass. 24:15 Does weight-lifting make you fat? 26:25 Goal setting. Process-oriented goals. 28:15 Do you need a gym? 29:20 Women are stronger than they think. 31:13 Top 3 exercises. 32:46 Sets and reps. Maybe we don't need the extremes. 35:42 Lifting to failure. 36:38 Training fasted or fed. Metabolic flexibility. Training with carbs. 39:44 What to look for in a coach. 41:14 What does Holly's training look like? 43:50 Platform BTN and contacts. You will likely come away from this wishing that Holly was programming for you. Get in touch with her via Instagram @platformbtn @hollyplatformbtn, or via the Platform BTN website www.platformbtn.com. The video version of this episode is available on YouTube. Please like, please subscribe and please comment - I always reply. Come and find me over on Instagram @rustonsboneyard - I'd love to get to know you, and see what's happening in your kitchen, and with your nutrition and training. Keep cooking.

Have you ever wondered what the difference between an Angus Wagyu cross, and a grass-fed Galician Blonde is? Have you ever wondered why one supermarket steak seems great, and the next, not so much? Do you want to know more about the process of dry-ageing, and why it isn't just hanging meat up in a fridge? To bring you the answers to these questions, and many more, I had an amazing conversation with Thomas Joseph, of Thomas Joseph Butchery. Tom is a former investment banker who decided to change direction, and follow his passion - supplying ethically-sourced, dry-aged and grass-fed meat from around the UK, Europe and beyond. He operates from his beautiful farm shop and butchery, located on his family's Coxtie Green Farm in Essex, and delivers all over the UK. When I'm looking for best beef, bar none, I go to Tom, and he never lets me down. We talked about ethically-sourced meat, breeds, diet for cattle, diet for people, environments, farming, regenerative agriculture, water, air, soil, the vegans, cooking over fire and Tom's favourite cuts. This is a fantastic episode for anyone who wants to know a little bit more about their meat. If you have any questions for Tom, please put them in the comments, as I'll be providing extra, follow-up content when I visit the farm. We can do some Q&A. 00:00 Intro 01:26 Who is Tom, and what does he do? 05:06 The flaws of both row crop and feed lot agriculture. Cost vs the right way of doing things. 08:59 Bringing food back to basics. 09:47 Pesticides, herbicides and artificial preservatives. 10:33 There are a lot of good quality farms. 13:43 Who are Thomas Joseph Butchery's clients? 16:21 Breeds vs location vs style of farming and diet 22:22 Do different breeds have a flavour, or is it just down to their location and diet? 24:21 Global issues around farming and food provision. 26:10 Beef tastes like the animal's diet. 26:47 The demand for grass-fed beef. 28:15 Are people asking for more fat? 31:38 All about dry-ageing. 38:54 Tom's favourite steak, cut and source. 40:21 The best way to cook a steak. 41:55 The best low-budget cuts 42:58 Where can we find TJB? You can find Tom at: Online at www.thomasjosephbutchery.co.uk Instagram at @thomas.joseph.butchery Facebook at Thomas Joseph Butchery This video version of this episode is available on YouTube Please like, please subscribe and please comment - I always reply. Come and find me on Instagram @rustonsboneyard. Check out my other pocast episodes, including the How Do We Lose Fat? series, and my recipe videos here on YouTube. Keep Cooking.

In this instalment, I'm thrilled to be able to bring you an interview with the wonderful Ede Fox. Ede is a health coach and the founder of the Black Carnivore community. She lost 80lbs and regained her health on a carnivore diet, before turning to help others find the same success. She runs a carnivore coaching program, a growing Facebook community, hosts a Podcast and a weekly livestream here on YouTube. If you have any questions for Ede, if you want to work with her or have your own carnivore story that you'd like to share on her podcast, you can find her at the following places: Instagram: @blackcarnivore Facebook: Ede Fox Podcast: Black Carnivore Podcast YouTube: Black Carnivore Apply for coaching: https://blackcarnivore.com/applynow In the interview we refer to Ede's ghee recipe video, which can be found here 00:00 Intro 01:25 How did Ede get involved in the carnivore lifestyle. Health Issues 04:50 Problems that persisted on her previous keto approach 07:15 Taking out dairy improved her skin and asthma 09:40 Do we need plants? 11:15 Evolution, plant tolerance and Ede's background in Anthropology 13:30 Food issues in the U.S - an unsustainable problem 14:35 Who are Ede's clients, and what challenges do they face? 20:20 The effects of ketosis on the brain 21:20 Interviewing regular people and showcasing their stories 22:45 How has Ede's opinion evolved over time? 23:47 Moving past biohacking, and listening to your body 27:39 Sugar addiction 28:35 The loss of 'crutches' like sugar and alcohol 31:40 Strategies for dealing with family members 36:00 Top tips for those starting out on a carnivore diet 38:45 If Ede had to eat one meal forever...? 39:35 Discussing dairy, and Ede's ghee recipe video 40:40 The future of Black Carnivore 43:49 Have YOU got a story to tell? Get in touch with Ede 44:36 Where can we find Ede? This episode is also available as video on YouTube. Please like, please subscribe. Don't hesitate to leave a comment - I always reply. And as always, keep cooking.

Over the past few weeks I've released my seven-part YouTube series 'How Do We Lose Fat?' (Ruston's Boneyard Podcast Episodes 1-7). It was always my intention to support the series with input from clinicians and researchers. In the first of these interviews I'm thrilled and privileged to welcome Kristin Johnson and Maria Claps from Wise And Well. Kristin and Maria are experts on women's midlife health, a goldmine of information on the symptoms and effects of peri-menopause and menopause. Considering the significant role of sex hormones in fat loss, their contribution is essential, not only in the context of the series, but in general. And this isn't just one for the girls. Declining hormones, both female and male, affect us as couples, and we need to tackle them as couples. The more we understand about what each other are dealing with, the better we can deal with things together. If you want to contact Kristin and Maria directly, check out their website www.wiseandwell.me and find them on Instagram @wise_and_well. Please like, please subscribe and please come and find me over on Instagram @rustonsboneyard, and YouTube here, where you can find the video versions of the whole series, including this episode.

At this point we've covered the big supporting pillars of our fat loss journey - removing processed food, increasing nutrient density, balancing hormones, resistance exercise, sleep and stress-reduction. We've talked about low-carb diets and fasting. What now remains are the tips and tricks that we need to be aware of as we get underway - little things that can make all the difference to our success. As always, the full text is available as a blog post on my website here. The full YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Ketogains knowledge articles Ketogains on keto flu and electrolyte imbalances Wired To Eat, by Robb Wolf Atomic Habits, by James Clear Eat Like The Animals, What Nature Teaches Us About The Science Of Healthy Eating, by Dr David Raubenheimer and Dr Stephen J Simpson Optimising Nutriton: The Satiety Index by Marty Kendall

In the previous parts we talked about the discrepancies between the way we eat, and the way we evolved to eat. We looked at hyperpalatability, food engineering, the role of our hormones and the advantage of whole, unprocessed foods. We asked, and answered the question of whether very low-carb diets, like keto and carnivore are necessary for fat loss. Today we're going to move on to exercise, sleep and stress-reduction, as well as taking a look at fasting. As always, the full text is available as a blog post on my website here. The YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Cardiovascular response to short-term fasting in menstrual phases in young women: An observational study Early time-restricted feeding improves 24-hour glucose levels and affects markers of the circadian clock, aging and autophagy in humans Autophagy: cellular and molecular mechanisms Protein Sparing Modified Fast Cookbook, by Maria Emmerich Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise Why is lifting weights better than doing cardio Ecosafeter Contour Memory Foam Pillow Ziva Meditation Website Alcohol And Sleep

Last time, we looked at the foundations of our fat-loss journey - getting a handle on calorie intake, removing processed food, and prioritising nutrients over energy. That discussion, along with the one surrounding hormones back in Part 3, led to a lot of talk about carbohydrates. Today, let's start by taking a bit of a closer look at the very low-carb ketogenic and carnivore ways of eating. Let's ask ourselves if those approaches might support our fat loss. As always, the full text is available as a blog post on my website here. The full YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Assorted Diabetes Treatment Research From Virta Health General information on ketosis and measurement of blood ketones Inuit Nutrition, Wikipedia Paleolithic ketogenic diet (PKD) in chronic diseases: Clinical research and data Anecdotal examples of the efficacy of the carnivore diet in symptom reduction and resolution All things carnivore with Dr Paul Saladino MD, Salty Talk 018, The Healthy Rebellion Radio Effects of a low carbohydrate diet on energy expenditure during weight-loss maintenance: Randomized trial Protein leverage and energy intake Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial Fast Keto with Ketogenic Girl Podcast: How to do a reverse diet: Full guide, Part 1 The evolution of the human trophic level during the Pleistocene The Healthy Rebellion The 7 Day Carb Test Wired To Eat, by Robb Wolf Dr Georgia Ede, is a psychiatrist using diet to address various mental health issues. This site contains a wide range of articles

In the previous parts, we looked at how our evolution has affected the way we eat, and the way we store fat. We talked about how food companies can take advantage of those evolutionary traits to create products that we find hard to resist, and how the composition of our meals can further drive us to overeat. Finally we discussed the relationship between our food, our fat and our hormones. So, what do we actually do with all this information? How DO we lose fat? In this part, we finally start digging in to the practical steps we can take to transform our body composition. We look at the initial steps towards a healthier, happier relationship with our food - one where we control it, rather that it controlling us. As always, the full text is available as a blog post on my website here. The full YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Protein leverage and energy intake Testing protein leverage in lean humans: A randomised controlled experimental study Protein leverage affects energy intake of high-protein diets in humans Testing the protein leverage hypothesis in a free-living human population Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber The evolution of the human trophic level during the Pleistocene Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption Plant-Based Meats, Human Health, and Climate Change by Dr Cate Shannahan Ketogains Macro Calculator Ketogenic Girl Macro Calculator Chronometer

In parts 1 and 2, we talked about how our evolution has affected the way we eat, and the way we store fat. We talked about how food companies can take advantage of evolutionary traits to create products that we find hard to resist, and how the composition of our meals can further drive us to overeat. Today, we're going to talk about how our hormones play into all this. As always, the full text is available on my website here. The full YouTube series is available here. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Why We Get Sick - Dr Ben Bikman (2021 Benbella Books ISBN 978-1953295774) How To Reverse Insulin Resistance, Lose Weight And Thrive, With Dr Ben Bikman - Fast Keto With Ketogenic Girl Podacast Does Your Thyroid Need Dietary Carbohydrates? Dr Stephen Phinney How To Optimize Your Thyroid, With Elle Russ - Fast Keto With Ketogenic Girl Podcast #21 Assorted Diabetes Treatment Research From Virta Health What causes the insulin resistance underlying obesity? Waist to height ratio as a new marker of metabolic syndrome in type 2 diabetic patients Waist-to-height ratio as a risk marker for metabolic syndrome in childhood. A meta-analysis Waist to height ratio: a better anthropometric marker of diabetes and cardio-metabolic risks in South Asian adults Chronic stress and diabetes mellitus. Interwoven pathologies Deconstructing the role of glucocorticoids in adipose tissue biology and the development of central obesity Normal weight individuals who develop type 2 diabetes: the personal fat threshold

In part 1 of this 'How do we lose fat?' series, we looked at how our evolution has affected the way we eat. In this second part, we take a look at how our food itself can drive us to eat more. We discuss food engineering, and the hyperpalatable nature of processed foods. We talk about how, by mimicking foods that we have evolved to overeat as a survival mechanism, food companies can make their products so compulsive. We look at how the composition of our meals can create a gap between our energy requirements, and our need for nutrients. The full text is available as a blog post on my website here. The full YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Here are some references for further reading: Salt Sugar Fat: How The Food Giants Hooked Us - by Michael Moss 2013 Penguin Random House ISBN 978-1400069804 Protein leverage and energy intake Testing protein leverage in lean humans: A randomised controlled experimental study Protein leverage affects energy intake of high-protein diets in humans Testing the protein leverage hypothesis in a free-living human population Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber The evolution of the human trophic level during the Pleistocene Fructose and uric acid as drivers of a hyperactive foraging response: A clue to behavioral disorders associated with impulsivity or mania?

Welcome to the Ruston's Boneyard Podcast. I recently released a series of YouTube videos addressing one of the most prevalent, and pertinent questions that we face today, 'how do we lose fat?' It's a complex, nuanced subject, and I felt that it would be useful to support the series with contributions from clinicians and researchers - hence the idea of the Ruston's Boneyard Podcast was born. As a prelude to those interviews, the first few episodes will consist of the original fat loss series, in podcast form. In this first part, The Evolutionary Disadvantage, we take a look at how evolution has affected our biology to influence the way we eat, and the way we gain, or lose fat. We also look at why we need to be particularly concerned about the rise in obesity and metabolic syndrome. The full text is available as a blog post on my website here. The full YouTube series is available here. Please like and subscribe, leave a comment, and come and find me on Instagram @rustonsboneyard. Disclaimer: I am not qualified to give any sort of medical or dietary advice, and nothing in this material should be considered as such. The opinions expressed here are my own, and for the purposes of discussion only. Please consult a qualified medical professional before undertaking changes to your diet. Here are some references for further information: Wired To Eat - by Robb Wolf (Vermilion 978-1785041433) Metabolic dysfunction and immunometabolism in COVID-19 pathophysiology and therapeutics Indian-Origin Doctor Alerts Indians To Poor Diet Link With Virus Deaths Effect of calorie restriction on resting metabolic rate and spontaneous physical activity Fructose metabolism as a common evolutionary pathway of survival associated with climate change, food shortage and droughts A Historical and Scientific Perspective of Sugar and Its Relation with Obesity and Diabetes Fructose and uric acid as drivers of a hyperactive foraging response: A clue to behavioral disorders associated with impulsivity or mania? The dopamine motive system: implications for drug and food addiction