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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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