THE BODCAST - KENYA

Welcome to the final episode of Season 10. In this episode we cover a variety of topics! - Blood glucose and links to Alzheimer's and other diseases. - Should you check your blood glucose & pressure at home? - The importance of choosing a goal with your training & nutrition. - Our current training programmes and updates. - The right way to utilise EMS training. - The impact of fatherhood on testosterone. We really hope you have enjoyed this season and found it useful. We look forward to being back when Clea has had her baby and Andy his knee replacement.

Welcome to episode 10 of Season 11. In this episode we have a general catch and cover some interesting topics! We talk about the importance of sleep and whether or not naps are useful. We discuss the downside of today's hustle culture and the importance of having hobbies (yes, even outside the gym). Andy gives us the latest update on his knee replacement. Clea take us through her appointment with her Pelvic Floor Physio and why she's doing perineal massage. We hope you find this useful.

Welcome to episode 10 of Season 10. In this episode we discuss birth control for men and women. For women we chat about the various kinds of birth control and their pros and cons. From hormonal birth control (the pill, patches, injections) to IUDs (intra uterine devices) to FAM (fertility awareness method). For men we also discuss hormonal birth control and the nitty gritty behind vasectomies. Whatever you choose we want you to make an informed choice! We hope you find this useful.

Welcome to episode 9 of Season 10. In this episode we start out saying the main topic is how to get back into training after a break, but we go off topic a bit with epigenetics and evolution and how it can relate to our training and nutrition. Epigenetics is basically how your behaviours and environment can affect the ways your genes work. These changes are reversible and don't change your DNA sequence. So, whilst genetics play a huge role in how your body works and how you look, there is a lot you can do through your training, nutrition and lifestyle. As the saying goes- genetics load the gun, but environment pulls the trigger. If you want to jump ahead to our tips on getting back into training after a break go ahead and jump to about 30 mins into the episode. We hope you find this useful.

Welcome to episode 8 of Season 10. In this episode we discuss the impact of alcohol on your health. We talk about how alcohol affects: -Your strength and performance. -Your body composition. -Your hormones. We then discuss how to go about drinking responsibly with some tips and tricks to mitigate its negative effects. We also discuss who should definitely not be drinking alcohol e.g., if you have serious performance or aesthetic goals and/or hormonal conditions. We hope you find this useful.

Welcome to episode 7 of Season 10. In this episode we have more of a philosophical chat about pregnancy and parenting! With some fitness advice thrown in of course. Clea talks about her how pregnancy is going- home birthing, training, nutrition, pregnancy tests and more. Then we all talk about birth plans and more about different types of birth. The conversation then turns to parenting; how we were brought up, different types of parenting and challenges that Andy is currently facing as single dad to a daughter. We hope you enjoy our conversation and find some useful bits of advice and wisdom.

Welcome to episode 6 of Season 10. In this episode we discuss the most effective approach to building muscle. We talk about how it can be easy to get so bogged down in science that you: a) stop enjoying training and, b) get paralysis by analysis. Yes, science is important to understanding certain principles around training such as how muscle is built, biomechanics and programming. However, enjoyment, what works for you (your lifestyle, your biomechanics) is also just as important. Here are some great people in the industry to follow to learn more about blending science and real-life training: Hypertrophy Coach. Scott Stevenson. John Jewett. Coach Kassem Jordan Peters Stefi Cohen We hope you find this useful.

Welcome to episode 5 of Season 10. In this episode we discuss how to train you shoulders, chest and arms effectively. We go through: 1. Exercise selection for each body part. 2. Volume, frequency, intensity. 3. Training techniques. 4. Training splits. We hope you find this useful.

Welcome to episode 4 of Season 10. In this episode we discuss Andy's MRI results for his knees. He will most probably be getting one full replacement knee and a partial one. He talks us through this process and recovery timelines. We talk about the importance of good nutrition and training to help with the recovery post-surgery. We give some specific tips. We also compare surgery to giving birth and how the same applies, good nutrition, resistance, and cardio training help so much with recovery. As always, we emphasize the importance of being proactive with your training, physiotherapy etc for longevity and the power of training and nutrition for longevity too. We hope you find this useful.

Welcome to episode 3 of Season 10. In this episode we discuss eating for hormonal health! We talk about the hormone hierarchy and the importance of managing your insulin and cortisol. These two hormones, when out of balance can cause issues with other hormones such as your thyroid and sex hormones. We discuss how you can go about eating to manage your blood sugar and what nutrients your adrenals thrive on! We then get into focusing on balanced, consistent meals with a big focus on protein and how to get in enough. We also discuss fats and cholesterol (a highly misunderstood topic) and what foods you can focus on and why they support our hormones. Finally, we talk about more specific nutrients that help support our hormones, especially thyroid and sex hormones. We hope you find this useful!

Welcome to episode 2 of Season 10. In this episode we discuss Functional Training. On social media this has become such a trendy term to sell products and training programmes. But what does it really mean? We take you through what functional training actually is and how you can apply it to your training. We hope you find this useful!

Welcome to episode 1 of Season 10. In this episode we discuss how you can effectively and within reasonable costs, track your health at home. We begin by having a chat about Clea's pregnancy and NIPT (non- invasive pre-natal testing). This screens the foetus for any genetic abnormalities. This is an interesting discussion as it brings up difficult conversations you might have to have with your partner should the foetus come up with some kind of genetic abnormality. We then get into the main episode where we talk about using a blood pressure monitor, glucometer, and a humble thermometer to get a really good insight into your health. If you are a bodybuilder or even just very into your health and fitness, we highly recommend you incorporate these tools. We talk about the costs of buying a blood pressure monitor- where to get them. How to use it, what readings you should look for and what they mean. We discuss the costs of buying a glucometer and where to get one. How to use it, what results to expect and what they mean. We discuss all these tools in relation to pregnancy too and how they can be very useful at picking up blood pressure problems and gestational diabetes. We briefly touch on a thermometer and what this can tell you about your metabolism (and perhaps an episode later on using one for body literacy). All three of us use these tools to get a clear insight into our health and they allow us to be PROACTIVE; picking up potential health issues before they become big problems. We hope you find this useful!

Welcome to episode 12. In this episode we discuss how to train your legs effectively. We go through the main muscles of the legs. Our favourite exercises to train each of them. How to programme training your lower body, both in terms of training splits (push, pull, legs/ full body/upper, lower) and exercise order and selection. We hope you find this useful!

Welcome to episode 11. In this episode we discuss how to train your back effectively. We go through the main muscles of the back. Our favorite exercises to train each of them. How to program training your back, both in terms of training splits (push, pull, legs/ full body/upper, lower) and exercise order and selection. We hope you find this useful!

Welcome to episode 10. In this episode we have a general catch up, but with a focus on pregnancy. Clea is currently 10 weeks pregnant and shares her experience so far including how she is dealing with her Hashimoto's thyroiditis. She shares her training, nutrition, supplements, and mindset. We all discuss the important of resistance training and cardio during pregnancy. What modifications to make to training in Trimester 1. The benefits of working with a team- doula, pelvic floor physio etc. The gents give their perspective and story on pregnancy. We also discuss Andy and Leon's current training and nutrition. We hope you find this useful!

Welcome to episode 9. In this episode we take you through the basics of your thyroid. Women are 5-8 times more likely than men to suffer from a thyroid disorder- so this is an important topic to understand. We discuss: What the thyroid is. The main hormones involved. Signs and symptoms of thyroid disorders like hypo & hyperthyroidism and autoimmune diseases like Hashimoto's and Grave's. How to go about getting a full thyroid panel run. How the thyroid is connected to other systems like your adrenals, gut, liver and sex hormones. How to support your thyroid. We hope you find this useful!

Welcome to episode 8. Disclaimer: The information provided in this podcast is for educational and informational purposes only. We are not medical professionals or experts on steroid usage, and we do not condone or advise the use of anabolic steroids or other performance-enhancing drugs. Our goal is to provide accurate and unbiased information about the risks and benefits of steroid use and abuse. It is important to consult with a qualified healthcare professional before considering the use of any performance-enhancing substance. By listening to this podcast, you acknowledge that you are responsible for your own health and safety, and you agree to indemnify and hold harmless the podcast hosts, guests, and producers from any and all claims, liabilities, damages, and expenses arising from your use of or reliance on the information presented in this podcast. In this episode we discuss steroid use and abuse and the difference between use and abuse. We are discussing this mainly in relation to men, but we also touch upon the use of steroid amongst women too. We discuss various steroids that are commonly used and their effects and side effects. We talk about steroid use amongst athletes as well as bodybuilders. We emphasise the importance of getting blood work done and working with a good coach if you do decide to use steroids. If you are looking for a good coach or more information on steroids please check out the below. You can also Dm Andy or Leon for more information. PAGES WE FOLLOW AND FIND HAVE USEFUL INFORMATION ON PEDs: Victor Black on YouTube. Dave Crosland on YouTube. John Jewett on Instagram @johnjewett3 Coach Kostas @coach_kostas_corner Vinny Uzi @vinnyuzi Andrew Huberman @hubermanlab Dr. Dean St. Mart @deanstm We hope you find this useful!

Welcome to episode 7. In this episode we discuss how you can optimize your training, lifestyle, nutrition and supplements on a budget! Training: we discuss what we would recommend investing in equipment wise if training at home, how to use social media to effectively to learn about programming and training and what to look for in a gym. Nutrition: we emphasize the importance of getting the basics right here! How to bulk shop and prepare food to save money and how to get in enough protein on a budget. Lifestyle: we talk about what we would recommend investing your money in (like a good freezer), what to spend it on and what not to waste your money on! Supplements: please listen to our previous episode on supplements to learn what we think about them, what to take and what not to waste your money on. Our main message here is that you don't have to spend a huge amount of money to be strong and healthy. More often than not you don't need a trendy fitness gadget or app or an expensive supplement; you would be better spending your money on nailing the basics. We hope you find this useful!

Welcome to episode 6. In this episode we discuss everything about supplements! We talk you through the importance of food first and why taking certain supplements without needing to or cycling them, can be detrimental. Then we discuss what general supplements we would recommend and why. How to go about targeted supplementation based off things like bloodwork. Overrated supplements that you are wasting your money on. We hope you find this a useful guide on how to choose supplements effectively.

Welcome to episode 5. In this episode we take you through everything you need to know about building muscle. We highly recommend you listen to previous episode on how you actually build muscle (Season 2 episode 2). We discuss how to set up an effective muscle building phase including: Setting appropriate timelines and expectations. Whether you should do a fat loss phase first. How to set up your programming. How to manage cardio and steps. How to manage your nutrition. The importance of checking your health markers and staying on top of how well you are dealing with your blood glucose. To learn more about cardio listen to Season 5 episode 5. To learn more about blood glucose listen to Season 7 episode 2. We really hope this is useful and helps you to set up an effective muscle building phase.

Welcome to episode 4. In this episode we are delighted to have Mhairi Boorman, a doula based in Nairobi, Kenya. In our conversation we first of all find out what exactly a doula is, how she became one and why. Mhairi takes us through the types of doulas and their various roles pre-natal, during birth and post- natal. She discusses the importance of having a birth plan and being an advocate for yourself during pregnancy and birth (and how a doula can be an invaluable person for this). We talk about the different hospitals and physicians here in Nairobi and how Mhairi navigates them as a doula. Andy also shares his experience with a doula when his daughter was born. This is an incredible information packed episode, and we all learnt a lot! If you want to work with or contact Mhairi head over to her website: www.thesafaridoula.co.ke Learn more about the amazing benefits of working with a doula here: https://evidencebasedbirth.com/the-evidence-for-doulas/

Welcome to episode 3. We discuss all things pre/peri & post workout nutrition. Once you have all your big rocks in place, you can look to optimise your performance, goals and health through nutrient timing. Learn how to structure your nutrition around your training if you: Are in a fat loss phase. A muscle building phase. A maintenance phase. And how to do this depending on what time of day you train. We discuss calorie & carb cycling and nutrition for rest days. As always, we hope you find this useful.

Welcome to the first episode of Season 9! Here we have a general catch up and discuss: How Andy is setting up his calorie deficit- nutrition, training & cardio. How Leon is struggling with motivation/ goals and direction with his training. How he is considering TRT and how we would all love to educate people about doing this the right way. The importance of cardio and not just in a fat loss phase. How to manage your blood glucose as a vegetarian (and generally eating higher carbs). We hope you enjoy this first episode and find some useful takeaways.

Welcome to the final episode of Season 8. Here we have a general catch up and discuss: Taking an ego check and focusing on your form whilst training. How progressive overload is not everything. Are you really ready for fat loss? How hormonal imbalances could hinder your fat loss. The importance of understanding metabolism and having a plan for your fat loss phase. We end discussing the importance of health and not to jeopardise it for short term aesthetic goals.

Welcome to episode 11 of the Bodcast. In today's episode we go through our pet peeves in the health & fitness industry. We cover: Our dislike of ‘challenges' and why. How social media has glorified short term changes & quick fixes. Influencers trying to normalise things like bloating and cellulite. People who weight and then become experts & sell their product without being qualified. Online coaches who have had no experience training people in person. Online coaches who sell programmes again without any real experience. And more

Welcome to episode 10 of the Bodcast. In today's episode we have a general chit chat covering all sorts of interesting topics. The importance of maintenance phases, both for bodybuilders and general population. Taking a long-term view to your health & fitness goals; how we dislike the health & fitness industry's marketing to 4–12-week transformations. The power of your mindset when it comes to over coming and dealing with injuries, disease and/or other health conditions. Always put your health first over other goals- like fat loss. The benefits of delegating tasks, increasing your productivity, and managing your time. The power of sleep and managing your stress. This was an enjoyable conversation and we really hope you gain some nuggets of wisdom from it.

Welcome to episode 9 of the Bodcast. Today we are talking with Specialist Physiotherapist Aniksha Trivedi who is the founder of Proactive Physiotherapy and Wellness here in Nairobi. Aniksha had literally just come back from the Commonwealth Games with the Kenyan team, so we had to ask her how that experience was! We then dive into common anatomical issues that arise from people who are pushing muscle growth and performance in the gym. We talk about the importance of tendons, what they are, how to treat tendon injuries and what you can do to prevent them. Aniksha discusses how important a good warm up is and how she likes to programme in mobility. We also talk about our opinions on foam rolling, Thera guns and stretching (you might be surprised with some of these answers)! She takes us through some new treatment technology she has such as Shockwave therapy. We discuss how important it is to work with a physiotherapist not just when you are injured, but proactively as well. This is an info packed episode, and we really hope you find it useful. If you want to work with Aniksha and her team head over to @proactive.ke

Welcome to episode 8 of the Bodcast. In this episode we are talking all about bloodwork. Why you should consider getting it. What types of tests to order and where. Then we go into some of our individual bloodwork to show you how useful it can be to making changes to optimise your health. We talk through cholesterol, sex hormones, liver function, thyroid and more! If you are interested in getting your bloodwork done don't hesitate to contact any of us for more details.

Welcome to episode 7 of the Bodcast. In this episode we welcome back Specialist Pelvic Floor Physiotherapist Sarah Peacock. We first had Sarah on the podcast back in 2020 discussing the importance of the pelvic floor. This time we are going into incontinence and prolapse. These are issues that effect so many women, yet they go un-talked about and ignored. So many women live with these feeling helpless, lost and frustrated, unable to do the things they used to love like weight training and running. Sarah talks us through what incontinence and prolapse mean and the different types. She discusses the signs and symptoms and who you can reach out to help diagnose you. We discuss how there are so many things you can do, working with a pelvic floor physiotherapist that will enable you to get back to the activities you love doing and have stopped out of fear. Sadly the status for women with incontinence or prolapse is either to get on with it or go for surgery. Sarah talks about how this is just not true and the importance of spreading awareness about these topics. We hope you find this podcast as interesting and useful as we did! You can find Sarah on IG @sarahlouisepeacock She also does virtual consultations if you are not able to see her in person.

Welcome to episode 6 of the Bodcast. Today we discuss the important of individualising your exercise selection & programming based on your biomechanics and goals. And not on your favourite influencer's ‘swipe & save' workouts. We talk you through how we do this with ourselves and our clients. We discuss the advantages of certain specialised pieces of equipment such as safety bars, wedges and machines. How filming yourself is a key way to assess movement patterns. The importance of programming and learning to train with intensity. We hope you find this useful.

Welcome to the Coach's Q&A episode. We answer: 1) How to make sure you clients are tracking their meals and training. 2) How to deal with clients whose goal is fat loss, but they aren't seeing progress. 3) What's the best split for beginners. 4) What advice we would give to PTs approaching potential clients. We hope you find this episode useful.

In this episode we welcome Mitchelle Adagala, a top female in person and online coach in Nairobi. We really wanted to interview Mitchelle as she is passionate about empowering women to get strong through their training and nutrition. Mitchelle talks us through how she fell in love with the gym, how her training style evolved and maybe some powerlifting in the future! We chat about her YouTube channel and her activewear line. We discuss the challenges and misconceptions women have about strength training and the importance of leading by example. We also talk about the need to improve the standards and professionalism of the fitness industry here in Kenya. If you want to catch up with Mitchelle then head over to her IG @ac_mitchelle

In this episode we have one of Nairobi's favourite CrossFit coaches and content creators, Shiv Simani. Shiv takes us through his background of playing sports, to falling in love with gym, a stint in bodybuilding and then to CrossFit, triathlons and 24hr workouts! We discuss the benefits of CrossFit in its multidisciplinary approach and how important it is to modify to suit your goals and biomechanics. Shiv talks about how he found vegetarian for endurance events was beneficial. Then we discuss in general his philosophy around nutrition. As a father to two young girls, we wrap up the conversation by talking about how he and his wife encourage and lead by example a healthy life. He talks about finding balance between work, training and family life. We hope you enjoy this conversation with Shiv! Catch him on his IG @shivsimani

In this episode we welcome Stephanie Mwaura, a much-respected personal trainer in Nairobi. She is well known for her space in the pre- and post-partum health and fitness niche. Stephanie takes us through her own fitness journey, what got her started to where she is now. We then go into pre- and post-natal health and fitness and the importance of training, nutrition and mindset. Stephanie discusses her own motherhood journey and brings her experience of two having two children. Her first was a vaginal delivery and her second, a caesarean section. She talks about the differences between the two and above all how training during her pregnancy was so important for her recovery post-partum- physically and mentally. We talk about the misinformation on social media regarding training and nutrition pre & post-partum and the insane pressure to ‘bounce' back after having a baby. We feel we only just scratched the surface on this topic and we hope to get Stephanie back on for a follow up episode. We really hope you enjoy this important discussion. If you want to follow Stephanie or train with her then head over to her IG fitness.bystephanie

Welcome to the first episode of Season 8. We welcome to the Bodcast, Alvin Lee Anyumba, a well-known personal trainer & online coach in Kenya. Alvin takes us through his journey from modelling, to calisthenics, a dabble in bodybuilding and strong man to finding his own style of training now. We discuss the challenges faced by male models and personal trainers, physical and mental and the inevitable mistakes and pressures we face as our training and nutrition philosophies evolve. We talk about the importance of trying to elevate the professionalism and standard of the health and fitness industry here in Kenya. Alvin also chats about what the future holds for his business! We hope you enjoy this episode as much as we did recording it. If you want to train with Alvin, online or in person you can contact him through his IG @alvinleefitness

Welcome to the final episode of Season 7. In this episode we discuss injuries. We want to preface this episode by saying we are not Physiotherapists, and we highly recommend working with one through any injuries or niggles you have. We talk about various injuries we have sustained and how we worked through them (and still do). We discuss the main problem areas such as shoulders, hips, spine, and knees. We give you mobility, soft tissue work and prehab for these main areas. We also give tips on how to organise your training programming around injuries. How to make some exercise technique changes that will spare your joints. We are all pro training sensibly for longevity. We really hope you find this episode useful. If you want any recommendations on Physiotherapists we trust and recommend send any of us a DM and we will help you out.

Welcome to Season 7 episode 11. In this episode we discuss Social Media's impact on our body image, mental health and fitness. In the wake Kim Kardashian's drastic crash diet to lose 7 kilos to fit into a dress, we thought it would be fitting to dive deeper in diet culture and how it affects our health and fitness. We talk about the aftermath of crash diets- mental and physical. The pressure on women pre & post-natal to fit certain images, such as ‘fit' pregnancies and ‘bouncing back.' The myth that many fitfluencers weave on social media without being honest about use of drugs. How bodybuilding can impact mental health. Various ways to make your social media consumption more positive. We hope you find this episode useful and if social media impacts your health to start making some changes. If you want any recommendations on good pages and coaches to follow send any of us a DM and we will help you out.

Welcome to Season 7 episode 10. In this episode we discuss the power of your mindset on your fitness and nutrition journey. We believe without your mindset in the right place it is very hard to achieve your health, physique & performance goals. We talk you through some of the biggest mindset challenges our clients face and how we help them overcome them. We give you clear strategies and advice for transforming your mindset from the get-go. We truly hope you find this episode useful.

Welcome to Season 7 episode 9. In this episode we discuss our favourite training techniques and how we programme them for ourselves and for our clients. We go through the core training principles that every programme should have. How to train the various energy systems. How to alternate strength, hypertrophy, and metabolic conditioning phases. Training beginner VS experienced trainees. How we programme for ourselves. Favourite techniques like rest pauses, drop sets, muscle rounds, supersets etc. We hope you enjoy and find this episode useful! If you need help with your training don't hesitate to reach out to any of us.

Welcome to Season 7 episode 8. In this episode we discuss various ‘metabolic' diets and why we do not recommend them. These diets range from creating diet plans based on your metabolic type to using various health markers obtained through bloodwork. Many of them adopt keto principles. We talk through how these types of diets are marketing so successfully. What metabolism is. What are the different metabolic ‘types'. The basic strategy these diets implement. Case study of a certain metabolic programme based in Kenya. How they generally down regulate metabolism & cause hormonal dysfunction. The importance of lifestyle and getting the basics right. If you are willing to spend upwards of $900 on such programmes you would be better off working with a good coach who cares about your health and can recommend and read comprehensive blood work. All three of us have helped clients whose metabolisms, hormones and mental health are not in a good place after these diets. If you need help don't hesitate reaching out to any of us for coaching or advice.

Welcome to Season 7 episode 7. In this episode we discuss metabolic adaptation and reverse dieting. We have talked about these topics before, but not in such detail. We really want you to understand these concepts so that you can apply them to yourself or your clients. We cover: What is metabolic adaption? Energy balance. What can you do to mitigate metabolic adaption both in a deficit and surplus. The importance of refeeds and diet breaks. The problem with chronic dieting. What is reverse dieting? How to apply it. What to watch out for. We hope that you find this episode useful.

Welcome to Season 7 episode 6. In this episode we are joined again by female health expert Tarryn Nettles. You may remember her from last year when we discussed female health, hormones and fat loss. This time Tarryn talks us through the signs and symptoms of hormonal imbalances in women. We look at imbalances in the sex hormones, progesterone, estrogen and testosterone. Dysfunction of the thyroid. Dysfunction of the adrenals, especially in relation to cortisol. Tarryn takes us through some basic nutrition and lifestyle factors that you can put into place if you think you might have a hormonal imbalance. In case you want to get your bloodwork done to test for any dysfunction or imbalances, these are the below tests she recommends you get run: THYROID: TSH Free T4 Free T3 Reverse T3 TPO TGAB SEX HORMONES: Estradiol. Estrone. Progesterone. Total testosterone. Free testosterone. SHGB. DHEA. HEALTH MARKERS: CMP (lipids, insulin glucose etc.) CBC (complete blood count) Vitamin D Cortisol. You want to get your bloodwork done between days 20-21 of your cycle. If you don't have a cycle- any day will do. We really hope you find this episode useful. If you want to work with Tarryn or consult with her over any bloodwork you get done you can contact her on her IG @tarryn_nettles

Welcome to Season 7 episode 5. This episode is all about male hormonal health. We have talked a lot on the podcast about female hormone health, so we thought it was time to address male hormone health. In this episode you will learn about the importance not just of the main male hormone testosterone, but of cortisol and insulin too. How lifestyle plays a huge role in hormone health and how to go about optimising it. You will learn what happens when testosterone is low and some of the reasons why it becomes low. You will learn the signs & symptoms of low testosterone. You will learn now to naturally optimise testosterone production. And finally, the pros and cons of hormone replacement therapy. If you have any queries or concerns about male hormone health please don't hesitate to reach out to Andy or Leon.

Welcome to Season 7 episode 4. This episode is all about how not to diet a female. Over the years all of us have been sent terrible meal plans clients have been given and often worked to help those clients recover their health. Recently Andy took on such a client who had been given a 700 calorie diet in preparation for a bodybuilding competition. In addition to eating only 700 calories, she was also doing 2 hours of cardio a day. We use this example to show you the implications to your health from under eating, over training and generally putting your body under so much stress. Women are much more complicated than men to diet due to their hormones. The repercussions for female hormonal health following such extreme dieting can be enormous. We talk you through what can happen hormonally and metabolically by following such ridiculous protocols. We also discuss the best way to diet females, what to look for in a good coach and more advice about prepping for a bodybuilding competition. Whilst this episode is mainly targeted at women who want to compete in bodybuilding it still is very important for the general population woman too! We often see that they also get put on such crazy meal plans even without an extreme end goal like a bodybuilding competition. We really hope this gives you more information on red flags to look out for with a coach and also that always prioritise your health.

Welcome to Season 7 episode 3. Today we welcome onto the podcast our good friend and colleague in the Kenyan fitness industry, Fleur Williamson. Following from last week's episode where we discussed blood glucose, we wanted to take it a bit further. We wanted to look at Diabetes and the importance of training and nutrition in helping to manage it. We looked no further than Fleur who is a type 1 diabetic (although you fill find out that there are more than just two types, Personal Trainer and Sports Nutritionist in training. Fleur takes us through the different types of diabetes. She discusses how she handles her condition, talking us through a typical day of measuring her blood glucose and insulin and how she must plan her food and training. This really highlights the importance of training, nutrition, and mindset. We discuss constant blood glucose monitoring and how it can literally be a life saver for diabetics. We talk about the insane costs of being a diabetic in terms of blood glucose testing equipment and insulin. Fleur talks about her future to be an educator for diabetes here in Kenya. She wants to help educate and show people that you can live a good life, eat delicious food, and manage diabetes. We absolutely loved this conversation with Fleur and found it so interesting and inspiring. As a Diabetic you must constantly be monitoring your body, which can be exhausting. The mental fortitude to live with this condition is incredible. We really hope you enjoy this episode. You can follow Fleur on Facebook and Instagram @diabeticfitnessjourney

Welcome to Season 7 episode 2. As we discussed last week on the podcast, we want to go more into depth on the topic of blood glucose and why we recommend monitoring it. What is blood glucose and insulin? What is insulin resistance and the health consequences? Why should you even care about it? How our modern-day living affects blood glucose. Why we recommend tracking blood glucose for bodybuilders and general population. How to measure your blood glucose and what ranges are normal. Everyday tips to help improve blood glucose. Supplements that help with blood glucose. If you have any questions on the topic, don't hesitate to reach out to any of us.

Welcome back the Bodcast! We kick off Season 7 with a general catch up covering: Training with Covid. The importance of managing stress. Useful extra accessories to have in the gym (wedges, bars, handles). Why me measure our blood glucose. Current training splits. And more! We hope you enjoy this first episode and stay tuned for another information packed season.

Welcome to the final episode of Season 6! With the end of 2021 approaching we always like to go over how you can go about your training & nutrition in the holidays. We are all believe that if you are ready to make change, then now is the time to start implementing small habits towards your goal. Rather than waiting for the New Year and going all out with extreme & unsustainable training and nutrition. So have a listen for our suggestions on what you can do and how to go about training & eating in the holidays whilst still hitting your goals. We also discuss what our goals are for 2022! We will be having a break from podcasting till next year, so thanks so much for your support and we will see in you 2022.

Welcome to Episode 11 of the Bodcast. Today we are joined by Young Simba or Oscar Young. Oscar is an IFBB pro and personal trainer based in the UK. Oscar is also a trained by JP athlete. We have a fascinating discussion about his journey from Kenya to the UK and how he got into bodybuilding, working as a personal trainer in a world class gym and being a trained by JP athlete. Oscar talks us through his philosophy of training, the importance of the fundamentals, mobility, training for longevity and the power of mindset. We talk a lot about mental health and psychology and Oscar will certainly make you think long and hard even after you have finished listening to this podcast. Not one to be missed! Follow Oscar on IG @young_4040

Welcome to Episode 10 of the Bodcast. Today we are delighted to have our favourite Registered Dietician Ashley Kibutha back on the podcast! In this episode Ashley takes us through everything you want to know about SUGAR! We cover: What is sugar? The types & sources of sugar. Sugar aliases. What is added sugar? What are sources of added sugar? How much added sugar should you eat? What are the risks of eating too much added sugar? Is sugar addictive? Are artificial sweeteners bad for you? As you can see it is an info-packed episode. Bonus at the end to hear what our favourite sweet treats are

Welcome to Episode 9 of the Bodcast. Today we are truly honoured to be joined by Dr. Scott Stevenson. Scott is well known in the bodybuilding world with over 30 years of experience in the gym and twenty plus years as a personal trainer and in online coaching. Not only is Scott a bodybuilder, but holds a PhD, is a licensed acupuncturist, educator, and lover of dogs! In this episode we cover: Scott's background and how he came up with his training programme/ style called Fortitude training. The basics of Fortitude and how to use it. The importance of longevity and enjoyment in one's training. Scott's take on Nutrient timing. We really hope you enjoy this Episode and if you want to learn more about Scott head over to his IG profile: @fortitude-training Click on the link his bio and you can access his Fortitude training ebook, his ‘Be your own bodybuilding coach' book and all his articles and podcasts!