Podcasts about bodyshot

This week we're talking about going from burnout to Bodyshot. Topics Discussed In This Episode:When Leanne realized her career in the city was over.What she became jaded about and how this ties into feeling a lack of authenticity. The Greek myth of Sisyphus and how this relates to Leanne's experience.The amount of alcohol Leanne used just to cope with the stress of each day.What rock bottom actually looked like for her.The two things Leanne has always been interested in, despite her resistance.What Leanne learned during the process of changing careers.Why recovery is as important as training.How coming up with the concept of a business athlete sets Bodyshot Performance apart from their competitors.Why seeing yourself as a business athlete is important. Key Takeaways:Leanne gets asked a lot about her story and her journey, which is why she is sharing it today.Leanne was drawn to the lifestyle, money, and prestige of working in London - until it didn't feel good anymore (lack of fulfillment and authenticity). This lack of fulfillment led Leanne into feeling tired, irritable, burnt out, and self-medicating with alcohol to deal with it.When Leanne resigned from her job she had nowhere to go and nothing to fall back on, but she was free to make a decision about her next steps.Leanne realized she was ignoring the signals her body was sending to encourage her to go in a different direction.Despite the way she had been living, Leanne knew she always loved business and fitness, and combined these two passions by creating Bodyshot Performance.Even elite athletes know the importance of recovery for overall performance.You need to figure out how you can see yourself as a business athlete so you can have health and longevity both personally and professionally. Action Steps:Thinking you might need a change? Ask yourself...1. Do you feel like you're living authentically?2. Is what you're doing fulfilling you? 3. How much resistance are you practicing against your inner physical, mental, and emotional needs? Leanne said:“I walked over the bridge, I got on the train, I squeezed myself into the carriage (ignoring the smell of people's breath and body odour), and walked home at the other side, and stood in front of the mirror and took a good hard look at myself. And what I saw there was someone who was chronically abusing alcohol, at least two stone overweight, and burnt out. It was at that point I realized ‘you have got to do something drastic here.'” “You can't keep encountering so much resistance in your life. I felt resistance in just about everything I was doing, and it's so much energy to pull against that resistance.”Links To Things Mentioned In The Podcast: Leanne's TEDx talk: https://www.youtube.com/watch?v=-SLP1BF7KBQ Take our Wellbeing at Work Scorecard and see how your organisations wellbeing strategy scores against 4 key areas of wellbeing. You'll receive a free highly personalised report with actionable insights. If you're interested in finding out what your health IQ is, take the Health IQ test, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you enjoy what you hear, don't forget to leave a rating or a review and subscribe to us on Apple Podcasts. As always, if you would like to register your interest in some of the ideas that I'm putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com.

Why do people sleep? What do we get from it? Leanne shares her thoughts on this very important activity that we can’t live without. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The sleep cycle How sleep keeps the brain healthy The role of sleep in appetite regulation Key Takeaways: One sleep cycle is about 90 minutes. Half of that is light sleep. Of the remaining half, one quarter is deep sleep, and the other quarter is REM sleep. Deep sleep is where we get a lot of the physiological adaptations to exercise and cellular repair. It’s the restorative portion of sleep. REM stands for rapid eye movement. REM sleep is where we do our dreaming, memory consolidation, and learning consolidation. It’s a very important aspect of sleep. Sleep gives us an opportunity to repair and restore our body. It also gives us an opportunity to repair and restore our mind. Sleep also serves to flush out the brain of beta-amyloid plaques, thereby strengthening the brain and mitigating our risk of cognitive decline. Action Steps: Prioritize your sleep. Leanne said: “What we tend to see, if you’ve had a very physical day, you may get more deep restorative sleep. If you’re under a lot of emotional load, you may notice that you get more REM sleep.” “[Sleep] needs to be right up there as a non-negotiable.” As always, if you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. Let me know your thoughts and feedback. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the episode: Link to James Wilson episode Link to Greg Potter episode Link to book Why We Sleep by Matthew Walker Link to book Sleep by Nick Littlehales Link to book Sleep Smarter by Shawn Stevenson Link to Oura Ring - Use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page   Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

In this episode we discuss Ryan Garcia versus Luke Campbell we also discussed Ryan Garcia getting dropped by Luke Campbell and we discussed the 135 pound division. Also Canelo and Callum Smith‘s fight. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/blowbyblow/support

We often think of our body and our mind as being somehow distinct, yet there is a strong linkage between mental health and physical wellbeing. That's what I explore with my guest Leanne Spencer on this episode. Leanne is the founder of Bodyshot Performance, a company that helps organisations to have happy, healthy & resilient teams and individuals with their own well being.On the episode, we explore the links between mental and physical health and look at some of the techniques we can all use to manage it. We also explore how technology can help support us in that quest.In our discussion, we refer to:Leanne's company Bodyshot Performance - https://www.bodyshotperformance.com/Her book Remove The Guesswork - https://www.bodyshotperformance.com/resource/remove-the-guesswork/Leanne's podcast - https://www.bodyshotperformance.com/topic/podcasts/Giulia Enders book Gut - https://www.goodreads.com/book/show/23013953-gutThe Oura Ring - https://ouraring.com/Lost Connections by Johann Hari - https://thelostconnections.com/

FTEN X Academy will be hosting a LIVE interview with Leanne Spencer and Sebastian Bates. The 'Inspiring Pivot Series is all about hearing incredible stories from small businesses that have managed to pivot online rapidly right in the middle of the global pandemic Leanne Spencer is the founder of Bodyshot Performance, an expert in corporate well-being, author and podcaster. Her team works with big businesses to enhance employee well-being in the office. Her projects were previously delivered on-site, face-to-face. In under a month, the business has launched a well-being portal, running real-time training to remote working teams. Bodyshot is on track to have their best month in the company's five-year history. Listen to what she did and how she pivoted online.

Get to know our new Bodyshot Coach Daniel Smith as he shares how he got into holistic health coaching and how his experience as a Marine helped shape his philosophy and outlook around health and fitness. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this Episode: How Dan first got into health, fitness, and wellbeing Dan's philosophies around health and wellbeing How Dan finds the time to exercise Dan's sleep routine Dan's spiritual philosophies and practices   Key Takeaways: Fitness is more about outcomes and objectives and achieving certain goals whereas health is more about mindset and lifestyle and our state of being. Exercise and sleep are non-negotiable. Spirituality doesn't always have to be about religion. Rather, it's our relationship with what we can't see.   Action Steps: Make exercise and sleep your non-negotiables. Reframe situations at work as a chance to learn and grow, and learn more about yourself. Snatch moments of restfulness throughout your days.   Daniel said: "I still believe that the body is designed to be pushed. I think we need some kind of physical exertion in our lives." "You are at the seat of your own experience in this life. It's quite easy to get drawn into a life of just being pulled in different directions emotionally, so try and retain a level of autonomy over your own emotional state."   If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness.   If you've enjoyed what you've heard on this episode and it's added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts.   More from Daniel Smith: Daniel's Facebook Daniel's LinkedIn   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email Twitter: @BodyshotPT Instagram: @bodyshotperformance

What is Chinese martial arts and what benefits do you get from it? Kitty Erickson and Joshua Villar of Wushu London along with my Bodyshot co-founder Antonia share how they got into martial arts and how it has benefitted their health and wellbeing. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this Episode: Chinese martial arts and its benefits The mental challenge versus the physical challenge of martial arts The discipline around martial arts   Key Takeaways: Tai chi is a slow-moving martial art that focuses on relaxation, breathwork, stability, and leg strength. It's an ideal way to start exercising again if you haven't exercised for a while. Martial arts gives focus to movement and is a mind-body connector. There's also a lot of breathwork involved, which is really good for releasing tension. Taking up martial arts can be more of a mental challenge rather than a physical challenge. When teaching martial arts to children, you have to instill discipline without them realizing they're being disciplined. Kung Fu can massively help you with your aerobic and anaerobic fitness. It is traditionally made for short, close combat and getting away.   Action Steps: Consider learning martial arts, no matter what age you are.   Kitty said: "I am somebody that has always liked movement, so [martial arts] gives me focus to my movement. It also cuts everything out... it is mostly, unless I'm sparring or doing pad work, about me."   Joshua said: "I think training, no matter what age you are is more of the mentality you come out with the training rather than necessarily your physical ability. It's understanding where you are and how you train within that..."   Thanks for listening!   If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you've enjoyed what you've heard on this episode and it's added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts.   Links to things mentioned in the show: Wushu London   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email Twitter: @BodyshotPT Instagram: @bodyshotperformance

How important is it to address wellbeing in your business? In a T2 Talk back in November 2018, I spoke about how to create a culture of energy, vitality, and performance in your business and explained how business owners could underpin wellbeing as a serious competitive advantage. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this Episode: My story on how I got interested in wellbeing Creating a business that helps other businesses be healthier Some of the issues that surround wellbeing in the workplace Examples of businesses that are doing very well when it comes to wellbeing The successes some businesses have had in using wellbeing as a competitive advantage   Key Takeaways: Some of the key issues surrounding health and wellbeing in businesses are the following: Absenteeism - when you're not at work because of mental or physical health. Presenteeism - turning up to work but you're not necessarily working. Leaveism - when you're supposed to be resting and away from the business but you're not. The total cost to the UK economy of presenteeism and absenteeism combined is £77 billion. If you intersect a really powerful purpose in a business with people, you get something that's very, very energising within a business. A recent study found that prioritising employee engagement and retention got you these benefits: 8% greater productivity 16% greater profit margin 19% increase in operating income 2.6 times earnings per share 12% increased cost per efficacy 50% less sick days 87% of employees are less likely to leave   Action Steps: If you're a business owner, factor in wellbeing a little bit more into your business. Start recognising the need to change the way you do business, for people to bring their true selves to work so that there isn't money being left off the table. If meetings are a problem for you or your organisation, cut them short. Have people send an agenda. Have a standing meeting. Have a walking meeting. Transform the way you do business and the results you get by creating a health charter between you and your employees. Change your attitude toward email. Ban email when people go on vacation. Measure people on their output and productivity, not the number of hours they're clocking in on.   Leanne said: "I don't think that businesses today are going to be competing in the traditional ways that we have been for talent." "I'd like there to be a health charter between an employee and an employer. And that health charter states from an employer's perspective: I'm going to create a culture where it's okay to talk about how you're feeling... And from the employee perspective: I commit to bringing my best self to work."   Thanks for listening!   If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness.   If you've enjoyed what you've heard on this episode and it's added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe on Apple Podcasts.   Links to things mentioned in the show: Leanne Spencer - Creating a Culture of Energy, Vitality & Performance - T2 Talks 2018 Bodyshot for Business services Contact lorraine@bodyshotperformance.com to arrange a free Discovery Session   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email

What is Heart Rate Variability (or HRV) and how can you use it to track your health? Tracking your HRV is an indicator of good heart health. Learn how you can use this information to track your overall health. Visit https://www.bodyshotperformance.com/topic/podcasts/for the complete show notes of every podcast episode.   Topics Discussed in this Episode: Heart Rate Variability How to use HRV to track your health   Key Takeaways: HRV is a good indicator of good health Each person has a different "normal" HRV level HRV reacts to stress   Action Steps: Monitor your HRV Set a target for your HRV Make sure you sleep well Promote recovery-based activities. Double down on diet   Leanne said: "Sleep is the absolute priority." "Your body will tell you what it needs."   I hope that's been helpful. I'd love to get your feedback on this, leave a comment if you're listening via social media. Drop me an email, leanne@bodyshotperformance.com. If you have any questions, or if you want to give me some feedback on this, or give me your point of view. I would love to hear all of that! Other than that, that's it for me, thank you very much for listening and I'll talk to you next week!   Links to things mentioned in the show: The Oura Ring - Use code BODYSHOT for 10% off   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email More from Leanne Spencer:   Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email

Have you ever been attacked by the intrusive negative thoughts inside of you? In this week's Insights episode, I talked about how meditation is the best form of self-defence from these negative thoughts and how you can easily practice it. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode.   Topics Discussed in this Episode: The power of meditation Meditation as a form of self-defence Easy ways to meditate and breathe exercise   Key Takeaways: Meditation is the best form of self-defence there is. We are constantly attacked in our mind by the intrusive negative thoughts that we have. Meditation is probably the most powerful way I know to alter your physiology. By that I mean, you can change your nervous system state from sympathetic, fight-flight-freeze, to parasympathetic which is more rest and digest. So, it can get from agitated stress state to calm state pretty quickly. Meditation makes me more calm, reflective, less reactive. You got to sit there with your eyes closed, trying not to think about anything for 10 minutes. And for most of us, it's a huge challenge. Meditation helps to build resilience, for just having the discipline to sit with your eyes shut. Try not to think about anything, the stuff that you do, how you might get there from A to B later on, whether or not you are trying to squeeze in before that. So, for that reason alone, I think meditation is very very powerful. Actually, it does help you calm down. And if you can practice doing that, when those intrusive thoughts come in or nerves come in: -You are about to give a speech, maybe it is a wedding day. -You maybe learning something new and just nervous about that. -Maybe in a very simple manner level, you maybe got a low level anxiety or high level anxiety, just leaving the house to go out and do a day's work or walk down the road. These can be stressful events for you and you start to get those negative thoughts shooting in, shooting through the mind, paralyzing you. Using meditation as a way to combat that could be an incredibly powerful form of self-defence. I also think that it is part of the whole martial arts thing. My partner, for example, does Kung Fu. And she said that they are meditating at the end of each session is a key part of that fighting discipline. It's another way to think of meditation. It's a way of arming yourself against yourself. And against the negative pressures that could come in, whether through social media or the media in general or the people around you, but usually from us, ourselves. It's really easy to get into meditation. I think it is very simple. You can just sit in a corner of the garden or corner of your room, anywhere where you are uninterrupted and meditate. It doesn't require an app or an expenditure. There are easy ways to get started, maybe start to sit there for two minutes and practice let the thoughts to come and go. Then you make that five minutes, then maybe you make that ten minutes. What I do at the same time is I do a deep breathing exercise. That slow regular breathing works wonders with the nervous system. It can get you from that stress agitated state, even if you don't feel particularly stressed or agitated, it can quiet the nervous system down. So that you can be more rested-digested state. That's the optimum state that we want to be most of the time.   Action Steps: Find your quiet place where you can not be interrupted. Close your eyes and meditate. Do deep breathing exercise.   Leanne said:   "If have not tried meditation and have preconceived ideas and notions of what it is all about. It's for yoga teachers, it's for zen buddist monks, it isn't. It is for everybody. There are huge figures in the business world who tribute a large part of their success to their ten plus years of meditation practice. So, it is for everyone. Give it a try."   Links to things mentioned in the show:   Headspace Calm Oura Ring *inc Moment meditation app - use code BODYSHOT for EU50 off Episode with Sebastian Bates   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email

It's business as usual this week on Fight Night as Adam Catterall & Gareth A. Davies take you through all the latest in the world of fighting. They'll be joined by Hughie Fury's trainer/father Peter Fury, WBC Flyweight Champion Charlie Edwards, lightweight contender Luke Campbell and a whole host of others. What's not to like? Now sit back, relax and enjoy the show! See acast.com/privacy for privacy and opt-out information.

  Have you ever tried descheduling your day? In this Insights episode, I share about the things I did when I descheduled my weekend and focused on getting better and doing restorative, relaxing things. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this Episode: Descheduling my weekend The things I did and how much better I feel What I did as a form of active rest The concept of the business athlete   Key Takeaways: Our energies sojourn from the same place. The majority of us are overscheduled. We have too much going on, we don't pay enough attention to the signals that our bodies are sending us, and we don't factor in enough rest and recovery. Despite what you might think, a healthy heart does not have a regular interbeat interval but an irregular one. Generally speaking, the more irregular the interbeat interval, the healthier the heart. The business athlete will peak and deload and their schedule will flex according to what they've got on.   Action Steps: Give descheduling a try and do relaxing, restorative things. If you've had a busy week, look at the weekend you've got planned and take something out of that weekend just to give yourself a little bit of an opportunity to recover.   Leanne said: "We have too much going on, we don't pay enough attention to the signals that our bodies are sending us, and we don't factor in enough rest and recovery." "Once in a while, take stuff out of the schedule."   Thanks for listening! Don't forget to share this episode with anyone you think could benefit from it. And don't forget to leave us a rating or a review on iTunes. If you're interested in finding out what your health IQ is, take the  Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness.   Links to things mentioned in the show: The Oura Ring - Use code BODYSHOT for 10% off   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email

How can we recover more effectively? In Part 2 of my interview with Bob Troia, we talk more about recovery strategies and what they entail, and the usefulness of heart rate variability as a measurement of nervous system recovery. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Nervous system recovery Using light therapy, percussion therapy, and NormaTec compression boots for recovery The benefits of infrared sauna and cold exposure Breathwork and heart rate variability Key Takeaways: Cold temperature, in general, has great anti-inflammatory properties for the body, so doing cold exposure knocks down inflammation. But also, it’s training your body to stay calm under stressful conditions. Breathing intentionally is very powerful for positively changing your physiology. There’s breathwork you can do to reset your sympathetic/parasympathetic response. Action Steps: Submit your body to cold exposure. Try to maintain day to day slow, steady breathing through your nose. Bob said: “When we say nervous system recovery… a lot of it is about how do we get the body back.” “There’s been a lot of research around this concept of heat shock proteins… or the idea that you train and then exposing the body to the heat… So I think if you’re trying to increase muscle growth and all that… it’s said to have benefit for that.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: NormaTec Theragun Hypervolt Cryohelmet Past episode mentioned that you shouldn’t miss: What Data To Track And Measure To Optimise Your Health With Tech Entrepreneur And Biohacker Bob Troia Strategies And Tips To Recover From Travel, Jet Lag And The Busyness Of Daily Life – Part 1 Sponsor links: Oura Ring - use the code BODYSHOT for 10% off Corsense for HRV readings - use code BODYSHOT for 5% off More from Bob Troia: Bob’s Website Bob’s Twitter (@QuatifiedBob) Bob’s Instagram (@quantifiedbob) Bob’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How can wearable tech help us in our journey towards health, fitness, and wellbeing? In this episode, I talk about my favourite piece of wearable tech called the Oura Ring and how we can optimise the data it provides to achieve our goals. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is the Oura Ring What makes the Oura Ring an amazing piece of technology How I use the Oura Ring in conjunction with the Apple Watch The data points that the Oura Ring provides Key Takeaways: The Oura Ring is one of the most accurate sleep trackers on the market. The data points that the Oura Ring provides include total sleep, total bedtime, and sleep composition. Sleep is composed of light sleep, deep sleep, and REM sleep in 90-minute cycles. Most of your deep sleep happens in the first half and most of your REM sleep happens in the second half. Most people need 7.5 to 8 hours of sleep at night. When you’re well-recovered, your resting heart rate will settle early in the evening. If you’re not very well-recovered and your nervous system is under strain, your resting heart rate will settle quite late into the night. The earlier it settles, the better. The Oura Ring also tracks activity such as steps and low, medium, and high intensity exercise; activity burn; activity completion; and activity score. It also records inactivity time. Heart rate variability (HRV) is the interbeat interval. A healthy heart does not have a regular interbeat interval but an irregular interbeat interval. HRV is a very subjective number, but generally, the higher the better. Resting heart rate is the number of times your heart beats per minute when you’re at rest. Generally, the lower the number, the better. Action Steps: Get the Oura Ring and start tracking your sleep, activity, and recovery. Leanne said: “[The Oura Ring] not only records your sleep to an extremely high level of accuracy… it’s also tracking all your activity and movement data… Because it then cross-correlates the sleep data with the activity data to provide you with the main headline, which is your recovery data.” “[The Oura Ring] is absolutely perfect for hard-charging executives, busy type A professionals who don’t necessarily have an issue with moving. It’s about putting the breaks on. It’s about understanding when to slow down and stop.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Sponsor Link: Oura Ring - use discount code BODYSHOT for 10% off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

In this week’s Insights, I’m going to talk about some of the data that I got from the Oura Ring. And guess what? The effect of my meditation practice shows the complete opposite of what it should be. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What the Oura Ring does The Oura Ring’s Moment feature Tracking the effect of my meditation session on my resting heart rate and my heart rate variability Meditation and what it means to different people Key Takeaways: What the Oura Ring does is it tracks some of your key biomarkers: resting heart rate, body temperature, and heart rate variability (HRV); sleep; and activity and inactivity. The real selling point of the Oura Ring is it cross-correlates your activity and inactivity data points to give you a readiness or recovery score. Generally, the lower your resting heart rate, the healthier you are. Heart rate variability is a really good indicator of how rested and recovered your nervous system is. Ideally, after meditation, your heart rate variability should increase and your resting heart rate should decrease. Meditation can be lots of different things to people. Painting, knitting, taking a walk, and being in nature can be very meditative. Action Steps: Consider getting an Oura Ring. Find something that you really love that is meditative for you. Leanne said: “Other kinds of activities can be just as good, if not better for some people, than a conventional sitting down, breathing, eyes shut meditation session.” “Find something that is meditative for you, and you might find you just get more benefit from it than sitting there trying to force yourself to do a conventional meditation session, whether you’re using an app or not.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Meditation apps: Headspace Calm Sponsor Link: Oura Ring - use discount code BODYSHOT for 10% off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How does your gut affect your overall health and wellbeing? In this episode, I talk about the microbiome, the importance of gut health, and how understanding what’s in your gut could help you understand the cause of some of the things that you might be suffering from, whether it’s mental health or physical health. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why our gut health is important What we need to know about our gut microbiome My Viome test results How I try to improve my digestive health The foods I eat and the foods I avoid to heal inflammation Key Takeaways: A lot of conditions such as depression, autism, various autoimmune conditions, and even rheumatoid arthritis can all be linked back to the health of our gut, specifically the microbiome. The bacterial strains or the wrong amount of bacteria or an over-prevalence of bad bacteria or a lack of diversity could be linked to many different conditions. For instance, there is a certain kind of bacteria that scientists think might protect against cancer. We are far more microbial than we are human. The human gut is comprised of 10 times more microbial cells than human cells. There are roughly 100 trillion bacterial cells in the human gut and about 4,000 different species. About 1 trillion of those are in the colon, and the total weight of all of these bacterial cells is about 3 pounds. The human gut contains most of our immune cells Children that are breastfed and children that are born vaginally tend to have more robust immune systems. It takes about 90 days for the effects of your diet to manifest in your gut activity and gut health. Probiotics introduce new strains of bacteria into the gut. Prebiotics just feed the existing bacteria that are there. Action Steps: Get a gut test. Pay attention to your gut health. Eat a variety of different foods that come in different colors. Eat fermented foods. Limit your exposure to antibiotics. Avoid inflammation. Limit your sugar intake. Minimize your caffeine and alcohol intake. Manage your stress. Leanne said: “The blueprint for good health, the DNA, never changes, but the real-time data is the gut data.” “For anyone interested in health, fitness, and wellbeing, taking advantage of these direct to consumer tests just makes incredible amounts of sense… You can take all the guesswork around what should I be eating, when should I be eating it, and how much of it should I be eating.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Viome Test DNA Test Dr. Gabor Mate's Website In the Realm of Hungry Ghosts: Close Encounters with Addiction by Gabor Mate, M.D. Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What does the Joshua v Ruiz Jr. boxing match have to do with health, fitness, and wellbeing? As a boxing fan, I talk about a couple of interesting observations that I’ve made from this fight. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: The boxing fight between Anthony Joshua and Andy Ruiz Jr. The things I realized from the fight Key Takeaways: Don’t overlook what’s in front of you, thinking too much about the future. There’s nothing wrong with setting goals, but if you’re always setting goals and striving towards them, you may just overlook what’s in front of you. Don’t miss out on the joy in your day-to-day life. Rather than worrying about that one-year, three-year, five-year, ten-year goal, be present and take joy in the here and now. Action Steps: Be present. Be prepared. Always fight back. Leanne said: “Life, in a lot of ways, is a little bit like a boxing match. You get a lot of punches thrown at you, you’ve got to bob and duck to avoid those shots, you’re going to have to take some, but hopefully, you’re going to throw a lot back as well and keep moving yourself forward.” “If there isn’t a lot of joy in your day-to-day living, change something.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

In this episode, I interview Nikki Love, an extraordinary person who lives by three words -- love, fun, and adventure. Listen in as she talks about her adventures and what drives her to take the challenge of breaking the world record running across Australia. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Nikki’s adventures and the life of running Moving to England and building a new life Gearing up for different marathon events The books and the people that became Nikki’s influences What drives Nikki to keep challenging herself Battling insecurities and nagging fears What Nikki does to train mentally How Nikki juggles between being a mother, running a business, and going on adventures Key Takeaways: To make things happen, you have to start working on things to create the life that you want. You don’t always have to listen to other people when they try to talk you out of a challenge. Sometimes you only have to listen to yourself and find your own dreams. If what you can do helps other people, there’s more purpose to it. Working on your mental toughness is essential when preparing for marathons. Action Steps: Give yourself a goal or a target, and then do it. Know your purpose and your bigger WHY. Keep a journal of what you’re going to do, but write them in the past tense. In this way, when you read it, you’re reinforcing to your subconscious that you’ve already done it. Nikki said: “Life throws things at you, and when things are thrown at you, you start thinking, ‘Maybe I can’t do this. Maybe I’m pushing just one step too far.’ But then I have to think again about why it is that I’d want to give it a go in the first place.” “You have to work out what it is that you genuinely want. And if that means that you journal that lifestyle that you want, then eventually you will start making the decisions and the choices to implement the results that you want.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: 50/50: Secrets I Learned Running 50 Marathons in 50 Days -- and How You Too Can Achieve Super Endurance! by Dean Karnazes Just a Little Run Around the World: 5 Years, 3 Packs of Wolves and 53 Pairs of Shoes by Rosie Swale Pope Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Nikki: Nikki’s Website Nikki’s Email More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What’s the secret to longevity? In this week’s Insights, I talk about three things that I think make up a significant contributor to the longevity of health span: nutrients, inflammation, and glycaemic variability. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Prioritizing nutrients over calories The things that cause inflammation and how to manage it Making significant changes to your diet Glycaemic variability and insulin sensitivity Key Takeaways: Inflammation in and of itself is not necessarily a bad thing. Chronic stress causes inflammation. Inflammation is a contributor to mental health conditions, and it’s a very key contributor to longevity. Avoiding an inflammatory situation in the body tends to help us to live a little bit longer. Eating according to your DNA will help you to reduce inflammation because you won’t be eating foods that your body fundamentally can’t process or assimilate. Your blood sugar fluctuates according to the food that you eat. Ideally, what you want to have is lots of insulin sensitivity. Action Steps: Forget about calorie counting. Think about and prioritize nutrients. Eat clean whole foods. Make significant changes to your diet. Manage your sugar intake. Eat according to your DNA. But also, eat according to your gut health. Leanne said: “We can all make significant changes to our diet even if it takes us a long time… As long as you’re making steps towards a better diet and you haven’t got anything immediately critically wrong with you, then you can afford to go slow and steady.” “Nutrients, not calories. Control your inflammation. Manage your glycaemic variability. And they are three things that not only will affect your health today in a very positive way but also improve your longevity of health span late on in your life.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: DNA Test Gut Test Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How does culture in the business impact the wellbeing and performance of its people? Tristan, founder and CEO of The Physio Co, talks about how he realised the importance of culture and running a values-based business and what they did to turn things around and make impactful changes around culture in their company. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: Starting the business and discovering the importance of culture The difference between culture by default and culture by design Using core values as a foundation of a strong culture How team members and clients respond to a better and more effective culture Defining and developing the culture at The Physio Co The meaning of work-life blend Tristan’s thoughts on happiness and wellbeing What people can do to improve the culture of their team Tristan’s 10-year vision Key Takeaways: Just like many other things in a team or business, culture can be systemised. There are some key foundations of a culture that can be put in place. Some important parts of culture is a really compelling core purpose or a WHY, a set of core values, which really are behaviours we expect in this business, and a really clear vision as to where the business is headed. When team members are clear on those parts of a culture, they are empowered to have the freedom to exist within those boundaries but they understand what to expect of them and how they can contribute to the team, to the culture, and to the business. It’s important to realise that a strong culture typically has its own language. Having a work-life blend means being able to have the choice as to when to get work done and when to engage in more personal things. Culture is the sum of your people decisions. Tristan shares that the times they’ve had a great culture in The Physio Co is when they’ve made great people decisions and the times when they’ve been tested and challenged the most is when they may not have made the best people decisions. One of the defining factors of a healthy organisation is a high level of trust. Action Steps: Build the culture in your business by Knowing your core purpose Setting your core values Having a clear vision as to where your business is headed Be the most trustworthy person that you can be. Be a caring person who keeps their word. If you say you can do something, get it done and get it done well. And if you can’t get it done on time, then communicate in advance to let people know that you’ve got a challenge and reset the deadline. And challenge those who aren’t able to keep their own word. Tristan said: “As the team has grown and I’ve grown as an individual, as a leader, as a communicator, I understand how I can get the best results and the best culture possible by embracing the people and the contribution that other people can make.” “I think what we’ve learned is the importance of a really robust, repeatable recruitment process and the importance of  saying ‘No’ to the wrong people to join our team because it’s not just about fast growth, it’s about fast growth with the right people joining us.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Culture is Everything: The Story And System Of A Start-Up That Became Australia's Best Place To Work by Tristan White The Physio Co Good to Great: Why Some Companies Make the Leap...And Others Don't by Jim Collins Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Tristan: Tristan’s Website Think Big, Act Small Podcast More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne’s Email

What might it be costing your health now and in the future when you do nothing? In this week’s Insights, I delve into how doing nothing can be detrimental to your health, fitness, and wellbeing goals. I hope to inspire you to move out of that state of doing nothing and start taking action. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why doing something, no matter how small, makes a big difference What motivates people to take action What is “the minimal effective dose” and how to bring it all together to make some change Why sleep is important Steps you can take to care for your mental health What you can do to get more energy Key Takeaways: The little changes that you make will snowball into a much bigger effect. The way that many people are living their lives today is going to be costing their future health. Sleep has a profound effect on all other aspects of our health. A lot of people who lack energy are just not moving enough. Action Steps: Do something! Whether you’re thinking of making significant lifestyle changes, picking up a fitness routine, hiring a coach to help you out in any aspect of health or wellbeing, just do something. Don’t just sit on the motivation or sit on the money for now. Look into what you can do to improve the amount and quality of your sleep. Consider having a news ban. Look to small things that you can start doing to get more energy. If you want to change your body composition, look to build more muscle and do things for fat burning. Support your digestive health by bringing in more prebiotics and probiotics and getting a gut test. Prioritize your mental health and recovery. Leanne said: “The sleep that you’re not getting at the moment, the way that your mental health is suffering, the way perhaps your physical health is suffering could be taking years of your useful life, what we call health span, late down the line.” “Take action now! Some people could be motivated by the impact that they’re going to see tonight or tomorrow or next week or next month or in the mirror... Others are more motivated by knowing they’re doing the right thing further down the line.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: DNA Test Gut Test Past episodes mentioned that you shouldn’t miss: The Links Between Sleep and Body Composition: The Secret to Unlocking Weight Loss with Sleep Scientist Dr. Greg Potter Why We Sleep and How to Get the Sleep You Need with Sleep Expert James Wilson Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What is self-quantification? How does it differ from biohacking, and how can we use it to optimise our health? Quantified Bob talks all about the value of getting our data and using that information to optimise all aspects of our life. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Self-quantification versus biohacking Bob’s journey of digging deeper into his own physiology What data to track and measure Tracking your glucose and the benefits of using a blood glucose monitor Personalised diet and nutrition Some things you need to be aware of when getting a gut test Fasting: Should you do it or not? The different types of fasting Some of the things that can have the biggest impact on health-conscious individuals that are strapped for time Key Takeaways: Self-quantification is using technology and data to gain better insights into ourselves and creating actionable steps from that information to optimise your health and well-being. There’s a bit of an overlap between self-quantification and biohacking but they’re not the same. There are people who are tracking aspects of their lives that are not necessarily about their body, whereas there are a lot of biohackers who are trying a hundred different things to optimise their body’s health. Studies have shown people’s personalised glycemic response to different foods. Fasting allows your digestive system to get a break for a few days and allows you to get a metabolic reset. Action Steps: Observe how your body reacts to different foods. Try to keep your glucose in a tight range and avoid big fluctuations. Get a DNA test and/or a gut test. If you’re going to fast, do it during the work week when you’re busy and have no time to think about food. Optimise your sleep space and your home environment. Bob said: “What you see in the data doesn’t necessarily always mean things that are being expressed in your genes [are] also genetic factors. For me, it could be largely tied to [environmental] stress.” “You need to be measuring some things that are actually happening in your life… Just because your genes say one thing, it doesn’t necessarily mean that things are always expressed.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Kindle Edition by John R. Little and Doug McGuff Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Bob Troia: Bob’s Website Bob’s Twitter (@BobTroia) Bob’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

Have you ever thought on how other chemicals enter our body? In this week’s Insight, I talk about the negative impact these strong chemicals and what you can do about it. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: The effect of harmful household cleaning products How harmful chemicals in personal care products enter our body Key Takeaways: You don’t to kill all the bacteria. It’s good for our microbiome. It’s good for us to built up immunity using these things. So that, we aren’t too clean. They are full chemicals and that can cause problems with our hormones. A lot of these household products will come and close contact with your skin, if you use bleach on the floors and you walk on the floors, your feet will be absorbing some of that bleach. And they clean, but they also take out everything else. And they have a significant amount of collateral damage in terms of the fumes you inhaling. The largest organ of the body porous, so it absorbs very very easily. An implication to some of these is it can affect your hormones. It can affect the hormones in a number of different ways, and in every estrogen could be affected by certain products. Other hormones can be affected that can significantly impact our health. A few study in recent years, theories that aluminum based deodorants could increase the risk of breast cancer. That study suggested that chemicals in these deodorants, including aluminum, absorbing the skin and can have this effect. Action Steps: Slowly reduce the the use of chemical household cleaning products. Look for more natural products. Start small, reduce exposing your body to chemicals. Get to know more familiar on what these products do and what’s with in them. Leanne said: “This week, I just want to highlight and to create an awareness of what you put on your skin. And then, the chemicals and other such thing that are sprayed, wiped or used in home, because that also has benefit. Then you more likely to breathe them in, as well as absorbing them through the skin.” “So pay attention to all the different ways to come and contact with these chemicals, and try to reduce that chemical footprint if you like in your body.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Farmdrop Ecover Chuckling Goat Last week’s Episode: Insights: My Thoughts on the Roundup News Story Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What drives an ordinary guy to do extraordinary things? Get to know Raoul Monks, the guy who ran 7 marathons in 7 days in 7 different countries to raise money for a charity close to his heart. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: How Raoul started getting into marathons What made him take on this challenge Arranging the logistics to make the challenge a success The purpose behind his business Key Takeaways: You don’t need to rely on other people to push you to do things or to take control of things for you. If you set your mind on something and you know you can do it, there’s no question that you can achieve it. You can do more than you probably realize. If you put your mind to it, you can do it. Action Steps: Make a difference by challenging yourself to do something extraordinary. Raoul said: “With the right focus and attitude, if I push myself, I can do whatever I want. I just need to take control of my life as opposed to letting other people do it.” “The whole purpose behind my business was because I believe a lot of the marketing and sales training out there was not serving its purpose, which is to change behaviours and actually help people make money.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Virgin Money Giving for Flume Training: 7 marathons - 7 countries - 7 days Past episode mentioned that you shouldn’t miss: Why More and More of Us Are Taking Part in Extreme Sporting Events Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Raoul Monks: Raoul’s Twitter (@RaoulMonks1) Raoul’s Instagram (@raoulmonks1) Raoul’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

In this week’s Insights, I talk about the news of a company called Bayer that received a $2 billion fine for their product called Roundup and why this story matters. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: How Bayer was hit with a $2 billion fine for Roundup Eating organically and sourcing your produce locally from spray-free farms The negative impacts of products being shipped all over the country and across the world Key Takeaways: Roundup is a weed killer that’s used extensively around the world, particularly in the US. It’s been proven that being exposed to Roundup has carcinogenic effects. Know where your produce is coming from The benefits of eating organically and sourcing from spray-free farms: The quality of vegetables is so much higher You avoid consuming herbicides and pesticides on your food You avoid contributing to the negative impacts of products being shipped all over the country and across the world Action Steps: Eat organically. Source your produce locally from spray-free farms. Explore farmers markets. Grow your own vegetables. Leanne said: “Open your eyes a little bit to where your produce is coming from. Is it organic? Is it from a spray-free farm? What kind of journey has it had to get to you? Has it been around the world? And once to start paying attention to this stuff, you become really tuned into it.” “Educate yourself a little bit on what Roundup is and how that might affect you… See if you can start making some changes. It matters to health… it matters, obviously, that you don’t come into contact with carcinogenic products.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Books by Felicity Lawrence Not On the Label: What Really Goes into the Food on Your Plate Eat Your Heart Out: Why the food business is bad for the planet and your health Farmdrop Abel & Cole Riverford Organic Farmers BBC News: US jury awards $2bn damages in Roundup weedkiller cancer claim Goat Milk Kefir Lotions Goat Milk Kefir Soaps Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

This is part 2 of my chat with Dr. Wendy Suzuki. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: What meditation does to the brain Key Takeaways: It has been discovered that one of the things that exercise does for the brain is hippocampal neurogenesis. As such, the longevity of memory can be made possible through exercise and physical activity. Hippocampal plaques and tangles are what causes Alzheimer’s and dementia. Sleep is essential for healthy brain functioning. It can’t be emphasized enough how critical good, normal sleep and regular normal sleep is for your brain. One of the most noticeable effects of exercise is on a person’s mood. You feel good and happy after a workout, and that is because physical activity stimulates the release of dopamine, serotonin, noradrenaline, endorphins, and enkephalins. A regular physical aerobic activity has been shown to be as effective as the most commonly-used antidepressant to treat major depressive disorder. Physical exercise also stimulates growth factors that help the brain grow and create connections or synapses. A key growth factor is known as Brain-derived neurotrophic factor, which stimulates the birth of hippocampal neurons. Regular aerobic exercise also improves the circulatory system. It stimulates brand new blood vessels in the brain, called angiogenesis. The brain is the number user of oxygen in the entire body, and the more blood vessels you have, the better that that oxygenated blood can profuse the entire brain. As we age, we become more and more susceptible to strokes. The best thing to have in your brain if a blood vessel bursts are more blood vessels to help in your recovery. Regular walks three to five times a week have been shown to be effective in decreasing your chances of getting dementia by 30%. And if you are a high-fit woman in middle age, you are 90% less likely to get dementia when you’re older Action Steps: Practice meditation. Increase your personal connections. Test your brain! Sign up at Wendy’s Website and take the cognitive tests once they’re available. Wendy said: “I consider sleep similar to exercise in the sense that it is two of the most healthy things that you can do for your brain. I think of what’s happening with exercise during the day as kind of providing this wonderful bubble bath of good neurochemicals and growth factors for your brain… And the sleep is kind of flushing all that good stuff down the drain and filling it up with nice, clean water.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Books by Wendy Suzuki Good Anxiety, Bad Anxiety: Harness Your Fears and Make Them Work for You Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better The Brain-Changing Benefits of Exercise by Wendy Suzuki, TEDWomen 2017 Past episode mentioned that you shouldn’t miss: Episode 30: Can Exercise Change Your Brain? – with Professor Wendy Suzuki Sponsor Link Oura Ring - Use discount code BODYSHOT for €50 off. More from Wendy Suzuki: Wendy’s Website Wendy’s Twitter (@wasuzuki) Wendy’s Facebook Wendy’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What are some of the reasons why you should consider getting a coach? In this week’s Insights, I talk about the value of coaching and how it really helps people get the results that they want. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: How coaching is cropping up in various different areas The big threat in the health, fitness and wellbeing industry Why you should think about coaching a little more thoughtfully Why coaching is invaluable What makes a good coach Key Takeaways: A coach is not there to make friends with you; a coach is there to make sure you get to your goal. A coach motivates, inspires, drives, reinforces, and supports. We don’t really push ourselves as hard as someone else will. We are often either too hard or too easy on ourselves. A good coach will tell you when you’re either too tough on yourself or when you’re not doing enough. A good coach brings in new ideas and different ways of doing things. When you get stuck in a pattern of doing things or when you can’t see your big vision or purpose in the day-to-day that happens, a coach can really help you put things into perspective. A good coach will understand the type of personality you are and work with you accordingly. A good coach will hold you accountable for your actions and your stated goals and values. Just about everybody benefits when they have a coach by their side. Across the board, people who are very, very capable of doing what they’re doing always have coaches. Action Steps: Think about coaching a little more thoughtfully and consider getting one in the areas where you might benefit from it. Explore the options that are out there for you. Find an organization, a company or a coach that you think can help you. Have an initial conversation with them and figure out whether they’re going to be right for you. Leanne said: “[Coaching] holds a mirror up to you… and reflect back your actions and your statements, and then marry them to your stated values at the outset. “We are very good at lying to ourselves, tiny little white lies but nonetheless lying to ourselves, cheating ourselves, negotiating with ourselves, and it can be tiresome and counterproductive. A good coach will not let you get away with that.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How can we achieve a happy life by enriching our brain? Professor of Neuroscience and Psychology Wendy Suzuki discusses some very valuable insights from her book, Healthy Brain, Happy Life, enhancing our memory, and the positive impact of exercise on our brain. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: The Healthy Brain, Happy Life as a science memoir and Wendy’s autobiography Discovering more about how the brain stores, converts, and holds on to memories What happens in the brain with Alzheimer’s and dementia The importance of exercise and sleep for optimal brain function The story of Thomas Keller and what makes memories so precious Using emotion to strengthen memories Enriching the brain through physical exercise Brain hacks that you should know about Key Takeaways: It has been discovered that one of the things that exercise does for the brain is hippocampal neurogenesis. As such, the longevity of memory can be made possible through exercise and physical activity. Hippocampal plaques and tangles are what causes Alzheimer’s and dementia. Sleep is essential for healthy brain functioning. It can’t be emphasized enough how critical good, normal sleep and regular normal sleep is for your brain. One of the most noticeable effects of exercise is on a person’s mood. You feel good and happy after a workout, and that is because physical activity stimulates the release of dopamine, serotonin, noradrenaline, endorphins, and enkephalins. A regular physical aerobic activity has been shown to be as effective as the most commonly-used antidepressant to treat major depressive disorder. Physical exercise also stimulates growth factors that help the brain grow and create connections or synapses. A key growth factor is known as Brain-derived neurotrophic factor, which stimulates the birth of hippocampal neurons. Regular aerobic exercise also improves the circulatory system. It stimulates brand new blood vessels in the brain, called angiogenesis. The brain is the number user of oxygen in the entire body, and the more blood vessels you have, the better that that oxygenated blood can profuse the entire brain. As we age, we become more and more susceptible to strokes. The best thing to have in your brain if a blood vessel bursts are more blood vessels to help in your recovery. Regular walks three to five times a week have been shown to be effective in decreasing your chances of getting dementia by 30%. And if you are a high-fit woman in middle age, you are 90% less likely to get dementia when you’re older Action Steps: Exercise regularly. Make sure to get enough sleep. Wendy said: “I consider sleep similar to exercise in the sense that it is two of the most healthy things that you can do for your brain. I think of what’s happening with exercise during the day as kind of providing this wonderful bubble bath of good neurochemicals and growth factors for your brain… And the sleep is kind of flushing all that good stuff down the drain and filling it up with nice, clean water.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Books by Wendy Suzuki Good Anxiety, Bad Anxiety: Harness Your Fears and Make Them Work for You Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better The Brain-Changing Benefits of Exercise by Wendy Suzuki, TEDWomen 2017 Past episode mentioned that you shouldn’t miss: Episode 30: Can Exercise Change Your Brain? – with Professor Wendy Suzuki Sponsor Link Oura Ring - Use discount code BODYSHOT for €50 off. More from Wendy Suzuki: Wendy’s Website Wendy’s Twitter (@wasuzuki) Wendy’s Facebook Wendy’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How can you use your DNA as a tool to unpick some of the guesswork around what type of diet suits you and what type of exercise is best for you? Let’s deep dive into a personalised approach to health, fitness, and wellbeing by taking a look at our unique DNA. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is the DNA test and why you should be keen to take it How I transformed my diet What happens when you’re carbohydrate-sensitive Sensitivity to salt, caffeine, and alcohol The upshot of having a personalized diet Key Takeaways: It’s when you lose weight very slowly that it’s sustainable because you’re just making little lifestyle changes, and once they’re embedded in you, you move to the next one. Someone who has celiac disease cannot have any gluten in their diet. Sensitivity to alcohol is not about how much you can drink alcohol or how well you process alcohol in terms of a hangover.  It’s about your sensitivity to alcohol in relation to cholesterol and whether you’re a fast or a slow metaboliser of alcohol. It’s prudent to be careful of sources of food that contain salt, but we’re now understanding that salt is not necessarily the culprit behind hypertension. Antioxidants help combat free radicals, which are cell-damaging molecules. A study has shown that increasing your portions of vegetables by just two and a half gives you extraordinary benefits in terms of reduced mortality. Action Steps: Remove some of the guesswork around your health, fitness, and wellbeing by taking the DNA test. Be mindful of how much salt you consume. Consume foods that are rich in antioxidants. Take a vitamin D3 test and see where your levels are at. Increase your portions of vegetables by two and a half. Leanne said: “It’s always best, I think, to do whatever you can to take the guesswork out of health. If you can do a simple little blood test to find our what your D3 levels are, do it before your supplement… Vitamin D3 toxicity does exist.” “The DNA is my genetic blueprint for good health. The blood gives me some real-time information about what’s going on.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: DNA test for optimum weight management and genetic blueprint for good health Berkey Water Filter Why We sleep by Matthew Walker Pukka Clean Greens Vitamin D3 Test Honestly Good Smoothies Thyme Smoothies Sponsor Link Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

This week’s Insights is Part 2 of my continuous blood glucose monitor episode. I have been wearing it for a little over 10 days now, and I have found some really interesting things about it that I want to share with you. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: How does the blood glucose monitor look like? Is it uncomfortable to wear? What is the link between food and mood? What does it mean to have good insulin sensitivity? Key Takeaways: Food can profoundly influence our mood. Certain foods contain something called tryptophan, which is a precursor to serotonin, a neurotransmitter that makes us feel happy and good about ourselves and the world around us. There are also foods that can make us feel really low and foods that can really manipulate our blood sugars. You want insulin to be quick to release in the presence of glucose and then for it to quickly do its job of taking that glucose out of the blood. Action Steps: If you find that you have those moments of despondency or low mood, an immediate thing to look at would be food. What food are you eating? Take short walks before and after a rich meal to help control your blood sugar. Leanne said: “The best way to maintain good blood sugar levels is exercise.” “When you finish an exercise session, you’re not necessarily hungry because you have got elevated glucose in the blood that’s fueling you and energizing you.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Continuous Blood Glucose Monitor Sponsor Link: Oura Ring - use discount code BODYSHOT for €50 off Past episode you shouldn’t miss: Insights: Why I'm Measuring My Blood Sugar Levels Using a Continuous Glucose Monitor More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How can we nurture our mitochondria? And what is the light diet? Matt Maruca shares more of his knowledge in Part 2 of my in-depth interview with him all about the mitochondria. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: How you can nurture your mitochondria Mitochondrial genetics and mitochondrial medicine The light diet Key Takeaways: Our mitochondria have their own genes that specifically come from our mothers. The single most important factor in repairing our mitochondrial DNA is melatonin. Melatonin is not just a synthetic chemical that’s in a bottle, it’s a carrier of sunlight energy. The majority of molecules that drive our biology, especially our neurotransmitters and key hormones, are designed to be programmes, timed, and powered by the light of the sun. When we wake up at first light, this tunes our circadian rhythm for the day and allows for all our biological functions to function properly. A great way to know if you have a disrupted circadian rhythm is if you don’t have a natural bowel movement every morning. Mitochondrial energy production is equivalent to metabolism. So when people say you have a fast metabolism, it’s because your mitochondria work well. As we age, our mitochondria slowly work less and less well, meaning we have a slow metabolism, which means we gain weight more easily. Action Steps: The 6 Steps of the Light Diet Wake up at first light and watch the sunrise. And expose yourself to more sunlight during the day. Eat a lot of seafood. Avoid man-made electromagnetic radiation. Get cold water exposure. Get in a cold bath, take a cold shower, expose yourself to the elements, and wear lighter layers. Watch the sunset. Make yourself your first priority. Matt said: “You have to be the highest value in your own life. You have to be your own end. And you can’t be the means to anyone else’s end or the means to anything else other than your own existence. Your own existence justifies your life and it justifies everything you do.” “You are the most valuable thing in your life and you have to treat yourself like that, and then you can be of the most value to others.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Dr. Doug Wallace’s articles in PubMed How to Make Your iPhone Screen Red for Blue Light Blocking Going Somewhere: Truth About a Life in Science by Andrew Marino The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor by Gerald Pollack Sponsor Link Oura Ring - use discount code BODYSHOT for €50 off Ra Optics - use discount code BODYSHOT and get 10% off More from Matt Maruca: Matt’s Website Matt's YouTube Channel Matt’s Instagram (@thelightdiet) More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne’s Email    

If you haven’t yet heard Sarah Williams’ interview of Leanne and Antonia about the Arctic Circle Race on the Tough Girl Podcast, here’s your chance to listen to it in this bonus episode. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why Leanne and Antonia decided to join the Arctic Circle Race (ARC) How they planned for the race The challenges involved in training How much it cost to do the race Tips for fundraising How they dealt with pre-race nerves Leanne’s and Antonia’s experience during the race The biggest challenge that they had to overcome in the ARC Training tips for those who want to do the Arctic Circle Race Key Takeaways: Training for the Arctic Circle Race is a challenge in itself. Cross-country skiing is all about the triceps. Posting in social media helps a lot in fundraising. Action Steps: If you’re planning to join the ACR do strength training and build up your triceps. Build tons of aerobic fitness by walking a lot and hacking movement into your day. Include hill runs in your training. Charge up and down hills carrying cross-country skis. When it comes to fundraising, don’t be afraid to ask people. Write to businesses with whom you have good connections for sponsorships. Bring proper food to the race. Leanne said: “We wanted to find something that did take us well out of our comfort zone, and from starting on roller skis to actually taking part in the race, it definitely did that.” Antonia said: “If you’re completely deconditioned and you want to take on an event like this, I think you need at least two years of preparation just to get your level of fitness up because, towards the end, I think it was our fitness levels that got us through it, not because we are great skiers.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Tough Girl Podcast by Sarah Williams Sponsor Link Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

Have you heard of a wearable device that can measure your blood sugar levels? In this week’s Insights, I talk about why I use a continuous blood glucose monitor and why you should think about using one yourself. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is a continuous blood glucose monitor? Why is monitoring blood sugar important? Why do I use a continuous glucose monitor? What are some possible causes of an inflammatory response What is the role of insulin and why do we want to have good insulin sensitivity? Key Takeaways: There are three aspects to this that make it a really important topic: You can gain some insights into how you can manage your energy It can be beneficial for weight management. It can help in controlling inflammation. An inflammatory situation could be caused by consuming gluten, and that sensitivity can come and go depending on your gut. Glycemic variability or blood sugar regulation and controlling inflammation are two things that can help you achieve longevity. Action Steps: Think a little bit about blood sugar and find out whether your blood sugar is well-managed. Get a blood test to find out what your blood sugar levels are like or wear a continuous glucose monitor. Tune in to your body and observe your energy levels. Check to see the effect of certain foods on your blood sugar. Leanne said: “One of the key things that we know now about longevity… is inflammation is a key indicator of longevity of health. The other one being blood sugar regulation.” “We should all be interested in health span, not life span… so looking to live a long and healthy life where we can be useful and energetic, rather than living a long life but the last 20 years we’ve been unable to walk or feed ourselves and so on.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Continuous Blood Glucose Monitor Sponsor Link Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

During this podcast we catch up with Leanne Spencer who we first spoke with in June 2018. Since we last spoke Leanne and her partner Antonia have gone on to complete the world toughest ski race - the arctic circle race in Greenland. We learn more about the reasons behind the challenge, how they trained and prepared, what it was like when they were over there, the challenges they faced, from going to the toilet to dealing with the stress and anxiety from the race. They share top tips and advice which you will be able to apply to your own personal challenge.  Leanne are Antonia are super down to earth, very friendly and have a wealth of experience to share! Enjoy!  But be warned listening to this episode will encourage you to go after your own personal challenge!  Leanne Spencer Leanne is an award-winning entrepreneur, Six Signals® Coach, double-bestselling author and TEDx Speaker. Along with Antonia, she is the co-founder of Bodyshot. Leanne regularly speaks to audiences all over the UK on topics around fitness, health, wellbeing, burnout and corporate resilience. Leanne is an advocate for gender equality. Antonia Bannasch Antonia is a health and fitness expert and Six Signals® Coach. Antonia loves health, fitness, skiing and challenging herself. Personal interests are in supporting charities that are searching for a cure for Alzheimer’s Disease. Show notes How the seed got planted to do the Arctic Circle Race Racing in the Rat Race Coast to Coast in Scotland Wanting to get away from running and cycling The power of google.. “Let’s challenge ourselves and learn how to cross country ski!” Wanting to raise funds at the same time 18 months to plan and prepare Learning how to ski on roller skates! Feeling of fear and starting to feel uncomfortable Struggling to find the hours to train during the day The challenges of fundraising while running a business Costs involved from doing a challenge like this Antonia on fitness and how she added to her fitness routine Hacking movement into their day Active transport Raising funds for Alzheimer's Research UK Top tips for raising funds Being in a partnership - the pro’s and the cons’ Heading over to Greenland Dealing with pre race nerves Race strategy and wanting to finish the race Dealing with the challenges of the changing weather and trying to regulate your body temperature The structure of the race and how it works How do you pee?  Reflecting back and what was the biggest challenge that they had to overcome The kindness of other people Wanting to stop after day 1 How to cope with anxiety during an event Providing emotional support for your partner during challenging times Reflecting back on the challenge - the worlds toughest ski race Top tips for the Arctic Circle Race What was the best piece of kit? Mantra’s or counting? Best item of food? Bodyshop Performance Podcast  - Remove the Guesswork Next challenge for 2021 - The Iceman Polar Challenge….   Social Media website - https://www.bodyshotperformance.com Instagram - @bodyshotperformance   Twitter - @BodyshotPT  Podcast - Remove The Guesswork  The Remove the Guesswork podcast is for busy professionals who want to improve their health, fitness and wellbeing using the latest science and technology to cut through the noise and get better results, faster. In each 30 minute episode Leanne will talk with some of the leading names in the health and wellbeing industry about the latest innovations, interview people who have transformed their health to find out how they did it, and share her own personal story of chronic stress, burnout, career change and subsequent lifestyle transformation. Other popular topics include personalisation; optimizing human performance; work/life blend; the importance of recovery; finding consistency; thriving not surviving; becoming a health warrior; biohacking and intelligent training.   

What are the mitochondria and what do they do? Matt Maruca shares his knowledge on the subject and how we can take care of our mitochondria to optimize our health. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Matt’s mission and purpose The pivotal point in Matt’s life The importance of mitochondria and its function Proton gradients and respiratory proteins Key Takeaways: When we start to put basically more energy and a lot of mitochondrial density into our muscles, this is diverting energy that would otherwise be more concentrated in the places where it’s most important, the brain and the heart. Mitochondria are the engines in our cells that convert potential energy into kinetic energy, which is energy in motion that we can use to carry out tasks. Life requires energy. When we are living, what’s really happening is we are catalysing reactions in nature that afford us energy. And even when we are not completely still, at the cellular level, there’s tremendous amounts of motion. The reason why some people die of blood loss is not just because they lost blood but because they no longer have the blood supplying oxygen to the mitochondria. Matt said: “My purpose is to basically to create a life of happiness and joy for myself. And my theory… was that if I am not able to successfully find the recipe for my own life then the only thing that I’ll be bringing to others is my own misery and lack of happiness.” “Mitochondria are the transistors of human life… of all complex life on earth. They take what is possible outside of us and turn it into sort of a dance of what we really are.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Dr. Jack Kruse’s Website The Vital Question: Energy, Evolution, and the Origins of Complex Life by Nick Lane Sponsor Link Oura Ring - use discount code BODYSHOT for €50 off More from Matt Maruca: Matt’s Website Matt's YouTube Channel Matt’s Instagram (@thelightdiet) More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

Are you trying to lose weight but thinking of taking a little break from it? That might not be such a good idea. In this week’s Insights, I talk about why consistency is key to losing weight. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why you shouldn’t take a break from losing weight if you want to keep it off Why normalising what you do is key to keeping the weight off Key Takeaways: For the majority of people who are trying to lose weight and keep that weight off, the key for this is to normalise what you’re doing and get consistency around what you’re doing. If you are looking to lose weight, lose an amount of weight and then pause and normalise everything you’re doing. When it becomes normal to do all the things that you’ve done in order to lose that weight, then you can start again if you want to, to try and lose a little bit more. When your energy and your blood sugar are stable, you will find the energy and the motivation to do some of the other practices that you’re doing to lose weight. Health is a long game. If you’re trying to lose weight too quickly and you’re in a hurry about that, it actually takes a long time for the brain to catch up. And it is important to allow the brain time to catch up. Action Steps: Normalise the steps you’re taking to losing weight and don’t step backwards. Embed every single habit that you’ve built in to try and keep that weight off. Focus on one thing at a time, whether it’s controlling your alcohol intake, caffeine, carbohydrates or sugary stuff. Don’t be in too much of a hurry. The key is to be consistent about what you’re doing and not fall back. Leanne said: “A little break is always a dangerous thing to take with any sort of habit forming… simply because what you need to do is you need to have a lot of frequency, you need to have consistency.” “It’s very much a long game -- health. There isn’t a massive hurry. Unless you’re being called in for a triple heart bypass surgery, which most of use aren’t, there really isn’t a crazy rush [to lose weight].” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Sponsor Link Oura Ring - use discount code BODYSHOT for €50 off More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What is it like to participate in the world’s toughest ski race? Would you be up for the challenge? Listen in as I tell you all about it and take you through the journey! Who knows? The Arctic Circle Race just might be the next extreme adventure you’re looking for! Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: The Arctic Circle Race and why we did it How we prepared for the race My thoughts on the journey What the experience was like Key Takeaways: Both mental and physical endurance are very much needed to take on this kind of challenge. Incredibly powerful things happen when you push yourself into your discomfort zone. You don’t have to go as big as we’ve gone with The Arctic Circle Race, it might be learning an instrument, going online dating, learning a new language, or playing a sport. Taking on a challenge and achieving something is good for your confidence and your resilience. You get a bit more comfortable in very uncomfortable situations. You feel a little more comfortable with unpredictability, and life is unpredictable. A key part of resilience is not your toughness. It’s not what you can endure. It’s more around if you have the tools to cope with the various things that life throws at you and the emotional bandwidth to deal with them. Action Steps: If you are doing a fundraising event, set a really big target and don’t be afraid to ask people to support you. Do something that takes you into your discomfort zone. Have a think about what that thing might be and make sure it’s the appropriate level of challenge at the appropriate time. Leanne said: “[The Arctic Circle Race] is absolutely brutal. It’s the most extraordinary challenge. It’s more like the world’s toughest herring boning and walking race with bits of skiing.” “If you feel that life is pretty smooth and you want to test yourself in some way, then start to look at what you can do. Kick some ideas around.” Thanks for listening! If you want to ask any questions about this, give any feedback, or perhaps kick out some suggestions for future events that we could do or that you’re thinking of doing, we’d love to hear from you! Jump on to the Bodyshot Performance Limited Facebook page or drop me an email! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Team Endurance’s Fundraising Page DNAFit Chuckling Goat Red Light Rising Techneco Homes Perfect Information Miguels Boxing Gym Oura Ring - use discount code BODYSHOT for €50 off Previous episodes mentioned that you shouldn’t miss: Why More and More of Us Are Taking Part in Extreme Sporting Events with Spencer Locker of Who Dares Wins More from Leanne Spencer: Bodyshot Performance Bodyshot for Business Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What is cold thermogenesis and what are its benefits? Let’s talk about the reasons why you should consider doing it. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is cold thermogenesis 5 reasons why you should consider doing cold thermogenesis Brown fat activation Improved immune function Improved mood and increased resilience Increased levels of glutathione Reduced levels of uric acid Key Takeaways: Brown fat is a type of fat typically found in the upper back, the shoulders, the sternum, and the collarbones. It’s usually associated with people with a slimmer build and it generates heat by burning the white fat on the stomach, the rump, the hips, and the legs. In other words, it activates the burning of white fat, which is what we normally want to burn. Cold therapy increases the activation of brown adipose tissue by up to 15 times. Cold exposure increases your level of how immune system cells fight disease and infection. Studies show that individuals taking daily cold showers show an increase in white blood cells and shivering increases the body’s metabolic rate. Cold exposure triggers a hormone called adiponectin, burns fat and increases metabolism, but not hunger. The primary function of glutathione is to alleviate oxidative stress and is found in almost every cell of the body. Action Steps: Have a glass of cold water in the morning. Start your day by splashing cold water onto your face, When you take a shower, turn on the tap to cold for the last 30 seconds or less. Just see what you can tolerate. Then graduate to alternating between hot and cold for 30 seconds each. And gradually increase the amount of cold over hot over time and get yourself up to a full-on 5-minute cold shower if you can do it. Leanne said: “A usual method of burning white fat is to exercise or calorie deficit, but we can’t choose the moment we want to start burning fat.” “Adiponectin also increases mitochondrial density, and mitochondria are the powerhouses of our cells, they’re vital for energy production and movement amongst other things. And we need mitochondria in big numbers to help us stay in optimal health.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Oura Ring - use discount code BODYSHOT for €50 off Previous episodes mentioned that you shouldn’t miss: Why we sleep and how to get the sleep you need with Sleep Expert James Wilson The Links Between Sleep and Body Composition: The Secret to Unlocking Weight Loss with Sleep Scientist Dr. Greg Potter More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What does it take to creating a culture around wellbeing in the workplace? Forster Communications Marketing Manager, Kate Parker talks about their employee wellbeing strategy and how every employee’s health is important to the organization. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Creating a culture change around wellbeing What contributes to an individual’s wellbeing How to create a vital and energised workforce Training employees to push back with clients and maintaining healthy working hours The impact of having an employee wellbeing strategy Key Takeaways: Having energy from the leadership team has empowered people from across the business to suggest and do different initiatives themselves. Irrespective of the size of the company, if you’re trying to affect a change around wellbeing, when somebody at the top is willing to say, “Actually, this is what mental health means to me, this is what movement means to me, this is what I do to protect my health,” it’s much easier to affect a culture change further down the chain. Wellbeing is physical and mental health as well as the way that you give back and get involved in society. The two biggest issues are diversity and inclusion and mental health. When it comes to mental health, you absolutely can’t rest on your laurels. Action Steps: If you’re the owner of a company or someone in the executive leadership team, address the health of the people for the health of the business. Make sure that any program that you do is what the employees want, that it has an impact, that we can track and see improvements and feedback, and that it’s meaningful to them. Kate said: “Because it’s so mainstream, it’s okay to talk about looking after your wellbeing, and that’s maybe a positive thing that’s come out of it being everywhere. It’s just I think also the downside of that is that it can be dismissed sometimes like a fluffy thing…” “There has to be an environment that supports wellbeing, but it’s up to the individual to do it and to take advantage of those things. And if it isn’t 50-50, if it’s all push from one side, then you’re just this employee thinking that big brother is nagging you…” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. More from Kate Parker: Kate’s LinkedIn More from Leanne Spencer: Bodyshot Performance Bodyshot for Business Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

Are you having any issues with sleep? I don’t know very many people who don’t. Find out one of the most effective ways to improve your sleep in this week’s Insights. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: My biggest tip to improve your sleep The sleep composition The sleep staircase and what it looks like for me Key Takeaways: The composition of your sleep is just as important as the duration. The composition is how much light sleep you’ve got in proportion to deep sleep and REM sleep. Typically we go from light sleep into a deep sleep and then into the REM phase, and then we cycle back into light sleep. A sleep cycle is approximately 90 minutes. Most people need a minimum of seven to eight hours of sleep each night, which is roughly equivalent to five sleep cycles. Typically, in an evening, you get about 50% light sleep, 25% of deep sleep, and 25% of REM sleep, but it doesn’t always follow. You get more deep sleep in the first part of the night and more REM sleep in the morning. If you wake up prematurely, it’s REM sleep that you’re probably losing out on. If you go to bed late, it’s probably deep sleep you tend to be losing out on. The sleep staircase is a sleep routine that takes you from a very sympathetic-dominant state (top of the staircase) to a very parasympathetic-dominant state (the bottom of the staircase). A very simple way to try and improve sleep is to go back to being a child in the context of the sleep staircase. Action Steps: Improve not only the duration of your sleep but also the composition of your sleep. Think about what your sleep staircase looks like and follow the steps down. Consider wearing blue light-blocking glasses. Ideally, eat a meal ideally three to four hours before bed. Quiet your mind. Use breathwork and/or meditation. Leanne said: “It helps to establish a really nice routine where the nervous system can also start to come from sympathetic to parasympathetic dominance. And I found that that’s been really good for my sleep.” “If you haven’t quietened the mind, you will still have sleep problems. So the critical thing is to try and take stuff out of your rucksack as it were in terms of your worries.” Thanks for listening! Check out the best sleep tracking device on the market, the Oura Ring! Visit www.ouraring.com and use discount code BODYSHOT for €50 off If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Oura Ring - use code BODYSHOT for €50 off Previous episodes mentioned that you shouldn’t miss: Why we sleep and how to get the sleep you need with Sleep Expert James Wilson The Links Between Sleep and Body Composition: The Secret to Unlocking Weight Loss with Sleep Scientist Dr. Greg Potter More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How can we effectively manage the stresses in our everyday lives? The Breath Guy, Richie Bostok, believes the answer to many of our modern-day stresses is just right here under our nose. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: The Wim Hof Method Surviving in the cold The benefits of cold exposure The benefits of breathwork Coherence breathing and other breathing techniques for stress management The effects of having low carbon dioxide in the body Key Takeaways: The Wim Hof Method has a breathing component and then a cold exposure component. When you do the breathing component, it increases the pH level of your blood and makes your blood more alkaline, which has an effect on your thermal receptors such that you don’t feel the cold as much. This effect lasts 20 to 30 minutes after you finish your breathing. If we are able to stay relaxed and calm in a stressful situation like being in the cold, then the body will be able to do what it needs to do to keep us alive. It’s essentially stepping out of our own way, not allowing our bodies to become overwhelmed, not going into that stress or panic mode. Breathwork is anytime you become aware of your breathing and then use it to make a physical, mental, or emotional change. The way that we breathe is so intimately linked to our nervous system. It’s really the only function that’s governed as part of our autonomic nervous system that we actually have complete control over at the same time. You can use breathing as a full-blown form of therapy where you breathe in certain ways and it helps you to be able to uncover and to release emotional blocks, past traumas, any limiting beliefs. When you breathe slowly, it helps you to go into your parasympathetic systems. 90% to 95% of people habitually breathe up into the chest. This is a dysfunctional breathing behaviour or breathing habit that is actually neurologically linked to the stress response. Heart rate variability (HRV) is a great measure of neuro flexibility. It determines your cardiovascular and neurological ability to adapt to stress and relaxation. If you have a very low HRV, it means that your cardiovascular system is quite rigid and stuck. If you have a high HRV, it means that you’re much more flexible, and therefore, more able to be in a relaxed zone. The quickest way to increase your HRV is to breathe somewhere between three and a half to five breaths per minute. A great way to do that is to breathe five seconds in, five seconds out, through your nose, and into your belly. Action Steps: Learn two- to three-minute breathing techniques that allow you to relax when you’re feeling stressed or to help you fall asleep or to help you to create energy. Use apps like Calm for meditation and breathing exercises. Breathe slowly, breathe low, and breathe through your nose. Richie said: “In so many of these things and challenges that we face in this modern life, breathing can go such a long way into helping you to increase your overall health, your overall happiness, and performance in all these areas.” “Breathing is truly so personal, and there are so many ways that you can take it… See what feels nice and what makes you feel comfortable, and then continue with that.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things mentioned in the show: Calm App HeartMath Muse FIIT App Richie on FIIT Oura Ring for HRV - Use discount code BODYSHOT Exhale: The Science and Art of Breathwork by Richie Bostock More from Richie Bostock: Richie’s Instagram (@thebreathguy) Richie’s Website More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

How important are social connections to our health and longevity? What better way to address this topic than with my colleagues here at Bodyshot as we celebrate our 100th episode! Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: The impact of social connections on health and longevity What having a deep connection means Social media interaction versus interaction in person The importance of the human touch The need for belonging Contribution and volunteering Key Takeaways: People always think that eating well and exercising is all you need to do to be healthy and have longevity, but actually, having strong social connections and meaningful relationships is really, really important. Building real, deep connections takes time, trust, and vulnerability. From the Human Longevity Project that was done, one of the major components of what leads to health and happiness is belonging to a community or a tribe and having meaningful human connections. There is an energetic exchange when you have a genuine interaction with somebody physically, in person, which you cannot get online. Connection is a felt sense that you get in person, not something that happens over a discussion or over thoughts. We should be having seven good, proper hugs a day. And it’s this lack of human touch that’s having a significant impact on the way that people feel and their mental health. Action Steps: Have meaningful relationships in your life. Give and receive at least seven good, proper hugs a day. Consider connecting with people through meetups. Do volunteer work. Antonia said: “In order to start being sociable… you have to be confident within yourself or at ease with yourself… As long as you’re not comfortable within yourself, you cannot make any social connection, true, meaningful connection.” Bryan said: “When I realised that everyone is uncomfortable, everyone is unsure, no one knows what they’re doing, that made me feel more comfortable… I understood that although I feel vulnerable and exposed in a social situation, so does everybody else.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things we discuss in the show: Books by Brene Brown #45 Touch – The Forgotten Sense with Professor Francis McGlone, Feel Better, Live More Podcast with Dr Rangan Chatterjee Belong: Find Your People, Create Community, and Live a More Connected Life by Radha Agrawal Cal Newport’s Website More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What do you think will be the big health and fitness trends for 2019? Leanne, Laura, Antonia, and Bryan of the Bodyshot Team share what they think and give their take on all the good things that we can benefit from these trends. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Cold water therapy or cold thermogenesis Personalised nutrition or personalised diet Living probiotically Bodyweight training and Animal Flow The effect of light on our bodies: natural light versus artificial light Personalised testing and direct-to-consumer testing Breathing, particularly box breathing 3-plane movement High-intensity interval training and CrossFit Home-based fitness Healthy socials Building communities and human connection Key Takeaways: Cold water therapy or cold thermogenesis improves the lymphatic system and the immune system as well as circulation. A lot of athletes really appreciate ice therapy after doing exercise or playing sports. It’s been known and proven to help reduce muscle inflammation and to help shorten the extent of delayed onset muscle soreness. Cold water therapy is also showing a lot of positive effect on people that suffer from depression. Cold water therapy can help you lose weight by helping your body convert white fat, like the flab around our bellies and around our arms, into brown fat, which is the fat that your body metabolises and actually burns for energy. Living in a probiotic way essentially means avoiding the key things that disrupt the gut, such as gluten, stress, and certain medications, particularly antibiotics, anti-inflammatory drugs, and antacids. At the same time, it’s doing things that help the gut bugs flourish and help to get that diversity of the microbiome. So it’s having lots of colourful nutrient-dense vegetables, and fermented foods, making sure our diet is microbiome-friendly. The microbiome is not just in the gut. We have a microbiome on our skin, on our armpits, in our mouth, in our nose, in our eyes, in the vagina, in the lungs, in the heart, everywhere. Animal Flow can increase your mobility and your flexibility as well as strength and endurance. The circadian rhythm is a 24-hour cycle that is involved with everything in the body. It’s not only our wake and sleep cycle, but it’s also our hormone regulator, it’s our cell regulator, it’s our activity regulator, it’s our digestion. So many aspects of our bodies are tied to our circadian rhythm, which is tied to our exposure to natural or artificial light. Artificial light can make you sick, and the science is coming out so we’re able to use certain tools to rectify that and to pay more attention to exposing ourselves to the right kind of light at the right time of day. Depending on what situation you’re in, breathwork is a very quick and powerful tool to completely change your state. Action Steps: Try cold water therapy. An easy way to start is with the shower. Take a hot shower and then just slowly turn the hot water down, as slow as you need to. You can do it one day at a time, going down to lukewarm and then slightly colder day after day until you’re in straight cold water. And then you just need to stand in it for 30 seconds to a minute and then gradually a bit longer up to five to six minutes. Get a DNA test and personalise your diet and nutrition according to your needs. Keep your microbiome healthy by living in a probiotic way. Incorporate bodyweight training in your exercise routines. If you’re feeling a bit low in mood or you’re feeling a bit of an energy slump, increase your energy by taking three quick and powerful inhales through the nose, progressively filling up your lungs a bit more with each inhale, and then you exhale out with a sigh through the mouth. Laura said: “Microbiome health basically lies at the root of all health. If we don’t have a thriving microbiome, which is essentially like in a rainforest or in a garden… then we can’t really have optimal health. So it really is absolutely critical that we all have a healthy microbiome.” Antonia said: “We tend to kind of go into the gym, pick up the weights, or go for a run but forget that we actually have a body that we can use as a resistant tool… I would incorporate bodyweight training… to use your whole body as a machine rather than just work on individual parts.” Bryan said: “I know it sounds horrendous but the health benefits of cold water therapy and cold thermogenesis are just absolutely spectacular, and really deserves a concerted effort to get into it.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things we discuss in the show: Interconnected (A 9-Part Documentary Series) Links to past episodes mentioned that you shouldn’t miss: Episode 63 - Why Goat Milk Kefir Could Be the Natural Remedy for IBS, Depression and Anxiety with Shann Nix Jones – Part 1 Episode 64 - Why Goat Milk Kefir Could Be the Natural Remedy for IBS, Depression and Anxiety with Shann Nix Jones – Part 2 Episode 57 - What Your Oral Health Reveals About Your Mental, Physical and Spiritual Wellbeing with Holistic Dentist Dr. Kathrin Huzelmann More from Martin Johnson and Trans2 Performance: Martin’s Email Martin’s Twitter (@Martinjohno82) Martin’s LinkedIn Martin’s YouTube Trans2 Performance Website More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

What is junk light and how does it affect the quality of our sleep? What does it have to do with our overall mood and energy? TrueDark CEO Jenna Keane talks about what people can do about junk light in their own homes and in their own lives. Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: How blue light and green light interfere with our sleep How TrueDark came to be The problems that people experience from too much blue light exposure What happens in your brain when you wear blue light blocking glasses The types of glasses that block blue light What the HumanCharger does Strategies to mitigate jet lag How to help stop the junk light in your environment Key Takeaways: The concept of blue light being bad for humans was actually discovered back in the ’70s by NASA, and the issue was that you can get too much blue light from things like electronics. Blue light tells your body that it’s too bright outside, so the body doesn’t recognize that it’s already night time and you end up not getting enough sleep. Studies show that there’s a sensor in our eyes called melanopsin that is sensitive not only to blue light but also to green light. If you want to go to sleep quickly and stay asleep and sleep deeply, blocking both blue and green lights an hour or two before sleep is really, really important. When you block the blue and green light, you see the world through red. And when your body has these lights being filtered, it thinks it’s dark. Blue light is not necessarily bad for you. But getting too much blue light at the wrong time of the day or in the evening, that’s what can have a negative impact on your sleep and your health overall. We don’t just absorb light through our eyes, we also absorb light through our skin. Action Steps: Wind down at night by putting on the blue light blocking glasses. Aim to get a solid two to three hours of natural sunlight outside, ideally in the morning. Consider using a HumanCharger to increase your energy levels. Make sure that your sleeping area or your bedroom is totally dark by using blackout curtains. If you have an electric clock in your bedroom, unplug it, or choose one that has red lettering and that is dimmable and dim it as low as you can. Before bed, keep the lights out, or get a lamp that has a red bulb. Use halogens or incandescent lights instead of fluorescent lights in your house. Jenna said: “When you have companies like Apple and Samsung and Android making filters to tone down the amount of blue that’s in their products at night because they recognize that it’s a problem, that says that this is a universal, international problem.” “Everyone has different reactions to light. Some people are super light sensitive, others are not. But when it comes down to it, sleep is a universal thing… If you have a challenge in your life, start with your sleep because it impacts everything else.” Thanks for listening! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things we discuss in the show: TrueDark - Use the discount code BODYSHOT and get 10% off your purchase. HumanCharger More from Jenna Keane and TrueDark: TrueDark’s Website TrueDark’s Instagram (@truedark) More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

We’ve got a packed Q&A episode for you today with the Bodyshot Team! We’ll be going through some of your questions from our Facebook page and talk about a variety of things, as well as share some tips on how you can achieve optimum health and fitness! Visit https://www.bodyshotperformance.com/podcasts-blog for the complete show notes of every podcast episode. Topics Discussed in this Episode: Exercising in the heat Why running is not enough and why you need to incorporate other exercises Tabata training and how to exercise in a short amount of time How a 54-year-old male can get back to fitness without overdoing it Things you can include in your fitness programme that’s directed towards parasympathetic dominance Some tips to lower your cholesterol levels Why you should keep an eye on your midriff How to stay cool and sleep well at night Key Takeaways: You need to stress your body in different ways. If you’re doing just one type of exercise, your body will become dysfunctional. One indication of whether you are working out really, really hard is your ability to chat. The moment you can’t chat, you know you’re working really hard to your maximum. The minimum effective dose (in a workout) is the very smallest thing that you can do that has a positive impact. Walking cannot be underestimated in terms of its ability to provide you with a good baseline of fitness. Ten minutes of walking have the effect of increasing your mood and energy levels for up to three hours afterward. Men who get six hours or less of sleep consistently each night have the testosterone levels of a man 10 years their senior. That’s how much sleep can affect your energy and your virility. Action Steps: Do a blend of low-, medium- and high-intensity exercises. Do a mobility assessment if you’ve got an arthritic knee. Do cross-training exercises. Look at all the different aspects of fitness as you think about your fitness regime. Leanne said: “Forget about what you used to do. The thing with coming back to fitness when you’re regaining it, having lost it, is ego can really get in the way… and it stops them from A, being enthusiastic and passionate about the exercise, and B, from persevering.” “Recovery is as important as training… Think about what you are doing to recover as well as what you are doing to train your mind and body.” Thanks for listening! If you’ve got a question, fire it off at info@bodyshotperformance.com. And if you’ve got any questions on the back of what we’ve talked about here or if you’ve asked the question and you want more information or you want us to elaborate on anything, get in touch with us! If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe on Apple Podcasts. Links to things we discuss in the show: Bodyshot Performance Limited Facebook page The Green Room Facebook page Why We Sleep by Matthew Walker Sleep by Nick Littlehales OURAring - Use the code BODYSHOTOURA Thriva.co - Use the code BODYSHOTBASE for Baseline service and BODYSHOT10 for everything else. Plant Sterols Seven Benefits of Kefir by Megan Ware RDN LD TEDxWandsworth: Why fitness is more important than weight by Leanne Spencer More from Antonia Bannasch: Antonia’s Twitter: @AntoniaBannasch Antonia’s Instagram: @antoniabannasch More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer   Leanne’s Email

Leanne was a City exec until March 2012, when she resigned after suffering from burnout and alcoholism. She spent a few weeks in rehab before coming out and redesigning her entire lifestyle at age 37. Leanne trained to be a personal trainer, and worked as a sole trader for a while before setting up her company Bodyshot Performance.  During that time, she build up a team and stepped away from personal training herself. She’s written two bestselling books, done a TEDx Talk, won a business award, contributed to Thrive Global and is paid to speak. Leanne, has run the London Marathon 4x, Completed the Scotland Coast to Coast Races 3x. Which involves – 105 miles across Scotland over two days via bike, foot and kayak. She’s also done, Man v Mountain – which is a 22 mile run up Snowdon and down via obstacle course. Leanne is currently training on roller-skis for the Arctic Circle Race for 2019 which is– a 160km cross-country ski race where participants are entirely self-sufficient (3 day event). Show notes Where Leanne is based, & her gorgeous dog! Who Leanne is ? Growing up and what life was like when she was younger Working in the city and balancing health and fitness Drinking, and having a party lifestyle in her 20s Deciding to leave the city and changing her life Giving up alcohol and deciding to do what she was passionate about - business and health Becoming a personal trainer and starting her company BodyShot Going to rehab for 6 weeks Not having a plan when she resigned from her job What she changed when she came out of rehab Doing her own personal challenges while being a PT Training for the London Marathon Her second marathon and the challenges she faced! Running in fancy dress, during the hottest ever London Marathon! Advice for other runners who want to do a marathon! Why having a coach is a good idea! Fundraising and fundraising fatigue Doing the Arctic Circle Race in 2019! Why she wanted to do this challenge!! Training via roller-skiing!! Planning as a pair for the Arctic Challenge Looking at funding and sponsorship The mental side of the preparation Fear… and why you have to be mindful of it - her tips and tricks for managing it Meditation and why having a daily session works for her Books  - Rise and shine & Remove the Guess Work Remove the Guess Work Podcast - what it is and who it is aimed for Being strong of mind, body and spirit Social Media Website - www.bodyshotperformance.com  Facebook - @BodyshotPT  Twitter @bodyshotpt  Instagram @bodyshotperformance  *********************************************** You can listen to the Tough Girl Podcast on the go via iTunes, Soundcloud & Stitcher! If you have questions about me, the podcast, what I’m doing… then please check out my website If you want to do more to help increase the amount of female role models in the media, please, subscribe to the podcast in iTunes, so you won’t miss a single episode. If you’re loving the podcast, please leave a 5-star review and share the podcast with your friends, to spread the #ToughGirlPodcast love.  ***************************************************** If you have questions regarding the Marathon des Sables - Please read  - Tough Girl Sahara Challenge  If you have questions regarding climbing Kilimanjaro - Please read - Kilimanjaro Tips for The Top ***************************************************** Want to do more? Become a Patron and donate every month to help fund my mission If you want to support the mission - you can also donate via PayPal  ***************************************************  

We’re back this week with our second drunkcast: Zach Edition. St. Patty’s Day got the best of some of us and we’re here to explain what happened and where we are during the aftermath. Do you like high quality jewelry? Have you ever seen a dog’s belly button? Would you ever do a butt luge like those crazy kids on Instagram? Well keep that binkie close by and tuck yourself in to find out much more on this week’s episode. Subscribe/Rate/Review for more and follow us on Twitter @shutupenjoySupport us by getting some merch:www.teespring.com/stores/shutupenjoypodcast

We’re back this week with our second drunkcast: Zach Edition. St. Patty’s Day got the best of some of us and we’re here to explain what happened and where we are during the aftermath. Do you like high quality jewelry? Have you ever seen a dog’s belly button? Would you ever do a butt luge like those crazy kids on Instagram? Well keep that binkie close by and tuck yourself in to find out much more on this week’s episode. Subscribe/Rate/Review for more and follow us on Twitter @shutupenjoy Support us by getting some merch: www.teespring.com/stores/shutupenjoypodcast

Jerry Cheshire is an expert in beds. His company, Surrey Beds, won Independent Bed Retailers Award, and he’s really thought about what it is you need to think about before buying a bed and mattress. I was surprised at how comprehensive and holistic Jerry’s approach is, and I think you will be too. He has a 13 point approach that he uses to match you with the right bed, starting with the mattress, and then looking at your bedlinen, pillows, bedclothes and the bed itself. He then focuses on the senses, allergies, pain, stimulants, temperature and posture, before then looking at mindset and relationships. It’s way more than just bouncing on a mattress. Jerry recognises that sleep is the key performance indicator for anyone, and he has dedicated his career to helping you get better quality sleep, starting with the thing you spend one third of your life lying on. This is a really interesting episode, and everything we discuss is in the links below. Enjoy! Links to things we discuss in the show: The Beducator website – includes a link to eBook called 7 Mistakes People Make When Buying a Bed Surrey Beds website Jerry’s YouTube channel Bodyshot video on What to do if you can’t sleep Bodyshot video All about Sleep Useful links: Six Signals® eLearning Course: health, fitness and wellbeing for busy professionals - https://elearning.bodyshotperformance.com/ DNA test - https://www.bodyshotperformance.com/services/the-bodyshot-performance-range/?v=79cba1185463 Bodyshot Performance website – www.bodyshotperformance.com Bodyshot Performance Limited Facebook page: https://www.facebook.com/BodyshotPT/ Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 SPONSORSHIP: For sponsorship opportunities please send an email to info@bodyshotperformance.com *** REVIEW! *** If you’ve enjoyed the show, please subscribe and leave us a review on Apple Podcasts. It helps us improve the show and makes it easier for other people to find us and benefit from the content. Thank you so much!    

January is that time of year where many of us intend to emerge from the Christmas and New Year holidays full of good intentions and fresh ideas for how to improve ourselves in the next twelve months. Unfortunately, New Year’s resolutions are valiantly made, but seldom kept. Why is it that some people manage to transform their health and others don’t? There are lots of things that can scupper your good intentions, irrespective of how motivated you are at the outset. There are also a few strategies that you can use to help you reach your goals. Bodyshot have worked with hundreds of clients over the last few years, and we’ve observed the differences between those who success and those who don’t. Here’s what you need to consider if you want to reach a successful outcome Things we discuss in the show: Six Signals® eLearning Course: health, fitness and wellbeing for busy professionals - https://elearning.bodyshotperformance.com/ Link to apply for The Green Room membership: https://www.facebook.com/groups/1957900307832842/ What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463 Link to podcast with Dominique Drayson - https://itunes.apple.com/gb/podcast/remove-guesswork-health-fitness-wellbeing-for-busy/id1258679322?mt=2&i=1000397876462 Link to video on how to make your resolutions last - https://www.youtube.com/watch?v=lY5pI7GjJB0 Link to three powerful questions about INTENT - https://www.bodyshotperformance.com/six-signals/7-secrets/?v=79cba1185463 Useful links: DNA test - https://www.bodyshotperformance.com/services/the-bodyshot-performance-range/?v=79cba1185463 Bodyshot Performance website – www.bodyshotperformance.com Bodyshot Performance Limited Facebook page: https://www.facebook.com/BodyshotPT/ Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 *** REVIEW! ***   If you’ve enjoyed the show, please subscribe and leave us a review on Apple Podcasts. It helps us improve the show and makes it easier for other people to find us and benefit from the content. Thank you so much!

By now you might be knee-deep in mince pies, party invites, office drinks and social events. Last year I wrote a blog called How to get through the December and the Christmas season without gaining weight, which was one of our most popular blogs of the year, so I thought I’d turn it into a podcast recording and get it out to you. In this episode I offer you 10 ways to avoid gaining weight during the Christmas season and give you several tips and tricks for getting through it without feeling like you need a holiday at the end of it all. I cover exercise, fitness, food, alcohol, water and much more. Follow my advice and you shouldn’t gain a pound but still be able to enjoy yourself. If you’re already a member of our private Facebook group The Green Room (link below), you can ask your questions there or send an email to info@bodyshotperformance.com and I’ll get back to you. Enjoy! Things we discuss in the show: Link to apply for The Green Room membership: https://www.facebook.com/groups/1957900307832842/ Bodyshot Performance Limited Facebook page: https://www.facebook.com/BodyshotPT/ Blog: https://www.bodyshotperformance.com/how-to-get-through-december-and-the-christmas-season-without-gaining-weight/?v=79cba1185463 Chuckling Goat link for goat milk kefir: http://chucklinggoat.grsm.io/LeanneSpencer and use discount code BODYSHOT (valid until 29th Dec) Psycle London: www.psyclelondon.com Interview with Rita Arora: https://itunes.apple.com/gb/podcast/remove-guesswork-health-fitness-wellbeing-for-busy/id1258679322?mt=2&i=1000392773893 Useful links: What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463 DNA test - https://www.bodyshotperformance.com/services/the-bodyshot-performance-range/?v=79cba1185463 Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 *** REVIEW! ***   If you’ve enjoyed the show, please subscribe and leave us a review on Apple Podcasts. It helps us improve the show and makes it easier for other people to find us and benefit from the content. Thank you so much!

A few weeks ago I drove across to West Wales to meet Shann Nix Jones. Shann tells the story of how she left her job as a talk show host in the US with over 1m listeners a night to move to Wales with her then husband. That relationship didn’t work out, and Shann found herself alone with her two children in a small Welsh village wondering what to do next. She met Rich, a neighbouring farmer, and together they now run a thriving business called Chuckling Goat, providing goat milk skincare products and goat milk kefir. The benefits of these products have been proven to help with asthma, eczema, IBS and IBD, bronchial infections and gut health issues. This was a really fun interview, and Shann’s knowledge of gut health and the benefits kefir can bring are eye-opening. Links to the products can be found below – enjoy! Things we discuss in the show: Chucking Goat website – http://chucklinggoat.grsm.io/LeanneSpencer - use discount code BODYSHOT for 15% off BOOK Secrets of Chuckling Goat by Shann Nix Jones - https://www.amazon.co.uk/Secrets-Chuckling-Goat-Business-Phenomenon/dp/1781804702 BOOK The Good Skin Solution by Shann Nix Jones - https://www.amazon.co.uk/Good-Skin-Solution-Natural-Psoriasis/dp/1781808023/ref=pd_lpo_sbs_14_img_0?_encoding=UTF8&psc=1&refRID=HK0MT1JF5XJWRJ9848J2 Useful links: What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463 DNA test - https://www.bodyshotperformance.com/services/the-bodyshot-performance-range/?v=79cba1185463 Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 *** REVIEW! ***   If you’ve enjoyed the show, please subscribe and leave us a review on Apple Podcasts. It helps us improve the show and makes it easier for other people to find us and benefit from the content. Thank you so much!

This is a solo show this week as Leanne takes herself off for 3 days away in a Nature Reserve in Kent to practice Hygge, a Danish word for “the intimate and cosy feeling associated with the simple pleasures in life”. In this episode, you’ll learn about the modern malaise of ‘busyness’ and why we have to work hard to escape the trappings of our busy lives and create space for ourselves to redress, restore and rebalance our lives. Leanne will share with you what she does in these mini-breaks, including studies proving the efficacy of things like gratitude journaling and mediation. She also ends with some crucial advice on how you can make time for yourself and what to do in that time to reset both mind and body without necessarily taking big chunks of time off – you can achieve a lot in just 10 minutes a day. This is a must-listen if you’re stressed, anxious, run down, burning out or worried about your health. Things we discuss in the show: Studies on efficacy of gratitude journaling - https://www.bodyshotperformance.com/disconnect-and-reconnect-the-impact-of-gratitude-journaling-and-breathing-for-good-physical-and-mental-health/?v=79cba1185463 Study by Ed Diener on Happy People Live Longer: Subjective Well-Being Contributes to Health and Longevity - http://onlinelibrary.wiley.com/doi/10.1111/j.1758-0854.2010.01045.x/full Article on effects of breathing on the stress response by the Harvard Health Review - https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response Simon Sinek on the dopamine-raising effects of social media and smartphones - https://vimeo.com/199064418 Useful links: What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463 The OURAring, wearable tech tracking sleep, activity and providing a recovery score - https://ouraring.com (use BODYSHOT 2017 for 10% off) Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1

My guest this week is Sue Lyster, the head of a large film production company based in London. Sue and I have known each other for over a year, and I’ve watched her transform her fitness levels and overall health. In our conversation, Sue shares what’s worked for her and how she’s made the lifestyle changes part of her daily or weekly routine – specifically, how she fits training into a busy schedule, how she combines her commute with exercise, how she manages stress using movement and mediation, the importance of being outside and in nature and how she’s significantly improved her overall mood by addressing her health, fitness and wellbeing. This interview is full of nuggets for any busy professional who knows they need to make changes but are unsure how. Enjoy! Things we discuss in the show: The DNA test – Bodyshot Performance® Lite, Plus & Pro - https://www.bodyshotperformance.com/services/the-bodyshot-performance-range/?v=79cba1185463 Useful links: What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463 The OURAring, wearable tech tracking sleep, activity and providing a recovery score - https://ouraring.com (use BODYSHOT 2017 for 10% off) Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1

In this interview with Craig, former Olympic athlete and Head of Sports Science at DNAFit, we talk about how you can use DNA testing to personalise your diet and fitness program to get better results. We discuss the future of DNA testing, and how it intersects with technology to enable people to self-monitoring and self-quantify their health in ways that were unimaginable ten years ago. We also talk about the importance of recovery, whether you’re an athlete or an office worker, and some protocols you can use right now to help recover from stress – whether that’s from overwork, exercise or other pressures. This two-part episode is all about how you can make significant lifestyle changes with just a few tweaks at a time using the principles of marginal gains. Craig Pickering is an former Olympic athlete, having competed in 4 World Championships and one Olympic Games in the 100m and 4x100m relay. In 2012, Craig switched sports, moving to bobsleigh, where he was selected for the Winter Olympics in 2014. This made Craig only the 8th British athlete to be selected for a Summer and Winter Games, which sounds like a happy ending, but unfortunately he suffered a career ending injury at the pre-Olympic training camp. Since then, Craig has been working as Head of Sports Science at DNAFit, and has recently started a doctorate, examining the use of genetic testing in sports. Things we discuss in the show: Sleep book by Nick Littlehales - https://www.amazon.co.uk/Sleep-Myth-Hours-Power-Recharge/dp/0241975972/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Research paper looking at enhanced weight loss in a genetically matched diet - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2151062/ The OURAring, wearable tech tracking sleep, activity and providing a recovery score - https://ouraring.com (use BODYSHOT 2017 for 10% off) Useful links: Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463

In this interview with Craig, former Olympic athlete and Head of Sports Science at DNAFit, we talk about how you can use DNA testing to personalise your diet and fitness program to get better results. We discuss the future of DNA testing, and how it intersects with technology to enable people to self-monitoring and self-quantify their health in ways that were unimaginable ten years ago. We also talk about the importance of recovery, whether you’re an athlete or an office worker, and some protocols you can use right now to help recover from stress – whether that’s from overwork, exercise or other pressures. This episode is all about how you can make significant lifestyle changes with just a few tweaks at a time using the principles of marginal gains. Craig Pickering is an former Olympic athlete, having competed in 4 World Championships and one Olympic Games in the 100m and 4x100m relay. In 2012, Craig switched sports, moving to bobsleigh, where he was selected for the Winter Olympics in 2014. This made Craig only the 8th British athlete to be selected for a Summer and Winter Games, which sounds like a happy ending, but unfortunately he suffered a career ending injury at the pre-Olympic training camp. Since then, Craig has been working as Head of Sports Science at DNAFit, and has recently started a doctorate, examining the use of genetic testing in sports. Things we discuss in the show: Sleep book by Nick Littlehales - https://www.amazon.co.uk/Sleep-Myth-Hours-Power-Recharge/dp/0241975972/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Research paper looking at enhanced weight loss in a genetically matched diet - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2151062/ The OURAring, wearable tech tracking sleep, activity and providing a recovery score - https://ouraring.com (use BODYSHOT 2017 for 10% off) Useful links: Bodyshot Performance website – www.bodyshotperformance.com Remove the Guesswork BOOK by Leanne Spencer - https://www.amazon.co.uk/Remove-Guesswork-Personalised-Approach-Nutrition/dp/1781332045/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= Rise and Shine BOOK by Leanne Spencer - https://www.amazon.co.uk/Rise-Shine-Recover-burnout-back/dp/1781331650/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1500650255&sr=1-1 What’s your health IQ? Take our short test: https://www.bodyshotperformance.com/home-bodyshot-performance/health-quotient-questionnaire/?v=79cba1185463

Immediately following his decisive victory over George Groves in front of 80,000 fans at Wembley Stadium, Carl Froch spoke EXCLUSIVELY to The Body Shot Boxing Podcast. We enter the inner sanctum of Froch's locker room, as he reveals why he knew the fight was his before the opening bell and what the future holds for "The Cobra". We also hear from Froch's family and closest connections, all of whom share the in the ecstasy of his emphatic win, but also speak of their anxiety and anguish during preparations. Carl Froch, David Haye, Eddie Hearn, Froch's family and Kalle Sauerland. All speak EXCLUSIVELY to The Body Shot Boxing Podcast.

Curtis Woodhouse (@woodhousecurtis) speaks EXCLUSIVELY to The Body Shot Boxing Podcast, relaying a story of sporting triumph over adversity that defies belief. As a million pound Premier League Footballer who played in an FA Cup Semi-Final, Woodhouse was living the dream. Yet he chose to walk away from the gilded existence he'd worked for since childhood and wandered into... A Boxing gym! Lacking in ability and experience, and armed only with ambition and aspiration, Woodhouse resolved to conquer his weight class and become British Champion. Eight years later, he scaled the summit of the domestic Light-Welterweight division. But that's not even half of the story. Hear the detail behind the drama, as Curtis Woodhouse tells his remarkable tale to The Body Shot Boxing Podcast.

Amir Khan (@AmirKingKhan) speaks EXCLUSIVELY to The Body Shot Boxing Podcast! Fame. Family. Fatherhood. Faith. Fighting. Floyd Mayweather Jnr. Khan shares his thoughts & feelings on all of these areas and many more during this enlightening conversation with one of Boxing’s biggest stars. From the moment his life changed after his Olympic Silver Medal success to what he hopes to achieve in the future, Khan speaks from the heart and opens up to give a revealing insight into his life and times as one of the most famous fighters in the world. Amir Khan talks Boxing and beyond with The Body Shot Boxing Podcast.