Optimise Your Body with Martin Silva

Latest Episodes:

Brian Federico- Structure Gives You Freedom {OYB Client} May 24, 2023

Show notes

In this episode, Martin will be joined by Brian Federico. Brian Federico has been an OYB client for 2.5 years. He serves as the associate dean for external relations at Stanford Law School.

Martin and Brian talked about Brian’s life, getting your workouts in even when traveling, how to keep your nutrition on point when traveling, balancing your social life around fitness goals, the importance of structure, growing up in a Mexican family, being smart in who you let in your life, and much more.

Continue listening to know more about Brian and be inspired by his words and his journey.

"I've been working out so regularly for so many years now, that the positives totally outweigh the negatives, I don't feel as good about my day if I haven't gotten my workout in." – Brian Federico

Timestamps

0:17 – Introduction.

1:44 – Brian’s life.

3:12 – The importance of solutions to problems.

6:51 – Growing up in a traditional Mexican family.

9:05 – The key to economic security.

11:00 – Structure gives you freedom.

13:12 – How to get your workouts in even when you’re travelling.

16:12 – Amazon’s Whole Food Delivery Service.

19:40 – Importance of consistency.

24:55 – Brian’s biggest struggles.

26:26 – Overwhelming amount of information.

28:39 – Learning how to make smart choices about food.

33:00 – Brian’s advice.

36:15 – How fitness has helped him focus on the important things.

39:15 – Balancing personal standards a social life.

40:52 – Know your people.

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

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Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Connect with Brian Federico: (Social media handles, Website - hyperlinked)

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Dr. Philip Ovadia- Cardio Sucks For Fat Loss! May 17, 2023

Show notes

Dr. Philip Ovadia- Cardio Sucks For Fat Loss!

In this episode, Martin will be joined by Dr. Philip Ovadia, he is the founder of Ovadia Heart Health and board-certified cardiac surgeon. His goal is to help people maintain their metabolic health and prevent people from needing heart surgery.

Martin and Phil talked about topics such as his journey on becoming a heart surgeon, the importance of paying attention to the food we eat, the five indicators of a healthy metabolism, The three main pillars of metabolic wellness, Phil’s non-negotiable habits, and much more.

Continue to listen to learn more about Dr. Philip Ovadia and to learn how to optimise your metabolic health.

“I believe the only way we get ourselves out of this mess is that the doctors and the patients start coming together and say, we need to make ourselves healthier, to relieve the burden from the system. And there are more and more people waking up to this. The communities are growing, the conversations are making it onto bigger platforms. And I am hopeful that we are going to turn this ship around.” – Dr. Philip Ovadia

Timestamps

0:15 – Introduction.

1:35 – Prevention over cure.

2:43 – Dr. Phil’s background on becoming a heart surgeon.

5:18 – The concept of metabolic health.

8:16 – Metabolic health and weight loss.

9:06 – The importance of paying attention to food intake.

10:58 – Strength training over cardio.

11:57 – Grip strength test.

15:11 – What would Dr. Phil say to his old self?

15:33 – The five markers of metabolic health.

18:11 – The three "big rocks" for metabolic health.

21:08 – Cardio vs Strength training for weight loss.

24:22 – What’s are Phil's non-negotiable's?

25:32 – Nutrition is non-negotiable.

28:33 – Red meat consumption.

35:36 – What is the future of human health?

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

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Want to be our next success story? Fill out our Coaching Enquiry Form:

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Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

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Special Needs Mom Loses 3 Dress Sizes in 90 days {OYB Client} May 11, 2023

Show notes

In this episode, Martin will be joined by his friend and client, Karissa Holybee. She is a weightlifter, a carnivore, a former machinery technician in the US coast guard for 12 years, and the logistics manager of Ashigaru Defense. In order to fulfill her ambition of becoming a licensed health coach, she has also enrolled in the Primal Health Coach Course with Mark Sisson. Karissa qualifies as a coach next month.

Martin and Karissa talked about topics such as her pregnancy journey, how she takes care of her disabled son, losing weight, keto, her carnivore journey, how the most difficult individuals to train are athletes, the most important lesson she learned, and much more.

Keep listening to learn more information about who Karissa Holybee is and be inspired by her story.

“It doesn't take that much time in the gym. For the most part, about 45 minutes on average, and then the band sessions only last like 10 to 12 minutes. So that wasn't a big deal. The fact that I haven ’t been spending hours in the gym is really nice.” – Karissa

Holybee

Timestamps

0:01 – Introduction.

1:25 – Who is Karissa Holybee?

2:45 – The first time she struggled with her weight.

5:27 – Her traumatic experience giving birth to her son

8:16 – How discovering keto changed her life.

12:01 – Karissa’s failed attempts as sustainable weight loss

14:37 – Her daughter’s birth in August 2021

17:20 – Losing weight during and after her pregnancy.

18:04 – An eight-month open wound.

19:07 – The difference between dirty keto and clean keto.

21:12 – Johnson Johnson vaccine problems

23:04 – How she got into keto.

24:29 – Hitting the “Off button.”

24:59 – Chronic inflammation in the body.

26:52 – Her carnivore journey.

29:09 – The four core lifts.

44:59 – Consistency over perfection.

48:00 – How athletes are the hardest people to train.

51:37 – The biggest lesson she learned on the OYB program

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Want to be our next success story? Fill out our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Ashigaru Defense website - https://www.ashigarudefense.com/

Connect with Karissa Holybee: (Social media handles, Website - hyperlinked)

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

How to Lose Stubborn Body Fat, The Most Effective Way to Build Muscle, Reverse Dieting, Why Taking Care of Yourself is Selfless and More! May 04, 2023

Show notes

How to Lose Stubborn Body Fat, The Most Effective Way to Build Muscle, Reverse Dieting, Why Taking Care of Yourself is Selfless and More!

Martin will conduct another solo podcast and drop more knowledge bombs in this episode. He will discuss subjects that will advance the pursuit of your ideal body as well as how to live a healthier lifestyle.

This episode will discuss a variety of subjects, including getting the best results in the gym, reducing body fat, muscle gain, connecting to specific muscle groups, reverse dieting, why you need to prioritise self-care and more.

Keep listening to learn more information from Martin and be motivated by his words.

“First and foremost, you have to normalize this because when it comes to stubborn body fat, ultimately, your body doesn't give a shit about your goals, all it cares about is survival. So, it will store fat for a reason.” – Martin Silva

Timestamps

0:01 – Introduction.

1:24 – How to lose stubborn body fat?

4:02 – How do I get maximum results for the time I spend in the gym?

5:22 – Connect to your core properly.

7:02 – Getting rid of fat and building muscle.

9:28 – How to bring up lagging body parts?

11:11 – Connecting to the muscle groups properly.

11:58 – The mind-muscle connection.

13:40 – The key to developing weak muscle groups

14:52 – How to get the most out of a workout?

19:06 – What happens if you lose fat and build muscle simultaneously?

30:51 – The benefits of calorie cycling

39:12 – Lack of self-love.

Subscribe to my email newsletter and get your FREE Training & Nutrition Plan:

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Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

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The Mindset Needed To Transform Your Body & Life Apr 28, 2023

Show notes

The Mindset Needed To Transform Your Body & Life

In this episode, Martin will be going solo as he goes deep on mindset. He covered topics such as building self-confidence, mindset, key points in working on your dream body, and much more.

He also talked about the difference between the victim mindset and the empowered mindset, importance of self-discipline, personal standards vs. motivation, playing the victim vs taking ownership, how your vision must be greater than the challenges you face, and more.

Continue listening to soak up more wisdom from Martin and improve the quality of your life.

“We build self-belief by taking action.” – Martin Silva

Timestamps

0:01 – Introduction.

1:33 – Mindset.

2:46 – Building a resilient mindset to bounce back from setbacks.

4:00 – Having self-belief.

5:35 – Building self-confidence.

7:12 – Celebrating small wins.

8:50 – Accepting that life is going to get in the way.

12:20 – Victim mindset vs. Empowered mindset.

14:13 – Playing the victim and being disempowered.

15:38 – You must be willing to put the work in.

20:43 – The importance of discipline, consistency, and patience.

22:16 – Self-discipline must be rewarding

28:46 – Your vision needs to be bigger than your challenges.

32:03 – Your environment is key.

34:04 – Personal standards vs Motivation.

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

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The Fat Loss Masterclass Apr 20, 2023

Show notes

The Fat Loss Masterclass

Martin dropped some knowledge bombs on this solo episode.

He talked about everything having to do with fat loss, building the body you desire and overall health.

This is going to be pertinent for anyone who has been battling with their weight, even if

you're already at a decent level, you might already be in shape, but you want to lose stubborn body fat or you want to get to the next level.

This episode will cover topics such as the significance of movement, protein, fiber, the key for success, the smart way to increase calorie output, sustainability, consistency over perfection, and more.

Stay tuned to learn more about losing weight and how to do it the right way.

“If you eat ultra processed foods that come out of a packet, you're going to overeat, you're not going to be able to lose weight and keep it off. It’s as simple as that…research shows that as well..” – Martin Silva

Timestamps

0:01 – Introduction.

0:54 – What is going on in the fitness world?

4:01 – The basic science behind TDEE. (Total Daily Calorie Expenditure)

5:47 – (NEAT) Non exercise activity thermogenesis.

6:13 – Fiber and its effect on metabolism.

8:15 – The importance of movement.

10:01 – Losing weight.

10:34 – How much protein is needed to lose weight?

10:48 – The minimum and maximum calorie deficit.

12:26 – Importance of eating at least 90% real food.

13:58 – Sustainability is key.

18:42 – Burning Calories Automatically vs Manually

25:59 – Planning and structure is key for success.

26:49 – Consistency over perfection.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Connect with Martin Silva: (Social media handles, Website - hyperlinked

How to Overcome Self-Sabotage Apr 14, 2023

Show notes

How to Overcome Self-sabotage

In this episode, Martin will do another solo podcast while doing an Instagram live.

He will be talking about overcoming self-sabotage or the all-or-nothing mentality. , and how to get into the shape of your life.

This episode will cover topics such as the definition of self-sabotage, some stories you’ll get a lesson from, how social media sets unrealistic standards, obtaining approval from the wrong people, intermittent fasting, and much more.

Stay tuned to learn more about avoiding self-sabotage and other topics in this episode.

“When you look at social media, you look at other people who are in fantastic shape, and they might show you all the good foods they're eating, but they might not necessarily be showing you the other stuff they're doing.” – Martin Silva

Timestamps

0:01 – Introduction.

0:33 – What is self-sabotage?

2:12 – What is your self-sabotage superpower?

4:38 – A recent lesson learned.

6:14 – The social media standard.

11:57 – Having a name for your inner critic.

18:12 – Getting validation from the wrong people.

21:25 – Adding things that were missing.

23:59 – What is intermittent fasting and why is it a terrible approach for most people?

31:29 – You have to have to be surrounded by the right people

38:53 – Abstaining vs. Moderating.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Connect with Martin Silva: (Social media handles, Website - hyperlinked

How to Develop your Abs, My Strict Carnivore Month, How to Break Through a Plateau, Reverse Dieting, Optimising Sleep and More! Apr 06, 2023

Show notes

How to Develop your Abs, my Strict Carnivore Month, How to Break Through a Plateau, Reverse Dieting, Optimising Sleep and More!

Martin will respond to queries from Instagram live once again in this episode. He covered topics such as benefits from carnivore diet, reverse dieting, developing your abs, sleep and more.

Continue listening to gain more knowledge on how to feel, perform and look your best.

“When you improve your sleep, everything else improves.” – Martin Silva

Timestamps

0:01 – Introduction.

0:42 – What benefits do you get from doing a carnivore diet?

2:12 – Blunting your appetite.

2:16 – Stop having the desire to have other foods.

3:22 – Improved performance.

3:47 – Is the vegan diet bad for your health?

5:50 – Advice for people who struggle to hit protein and lose fat.

6:03 – The importance of protein in a plant-based diet.

7:21 – Having the right balance of proteins and amino acids.

9:53 – The best way to develop your abs.

16:46 – How to improve performance with training?

19:32 – Sleep is the most important thing for recovery.

23:06 – Avoid blue light and wear blue light blockers.

26:02 – The importance of doing breathwork before bed.

28:05 – The psychological barrier of increasing calories and building muscle.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

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Alyssa Groebner- How I Overcame Obesity with Self-Love Mar 29, 2023

Show notes

How I Overcame Obesity with Self-Love

In this episode, Martin will be joined by Alyssa Groebner. She is a health expert, a proponent of the carnivore diet, and host of the hugely popular Carnivore Stories Podcast. After consuming vegetarian and vegan diets, she employed a carnivore diet to reduce high blood pressure, relieve chest pain, and restore muscle. Alyssa now broadcasts her message via her podcast and on social media.

Martin and Alyssa talked about topics such as the biggest obstacles to adopting a carnivorous lifestyle, the journey to being morbidly obese, how carnivores changed her relationship with food and her body, and much more.

Continue to listen to know more about Alyssa Groebner and her fitness journey.

“A big shift for me that really changed everything was when my efforts weren't coming from fear and hate for my body. It was coming from love of life and enjoying living and enjoying how it feels to feel healthy, wanting to continue to feel healthy, and keep feeling healthier.” – Alyssa Groebner

Timestamps

0:02 – Introduction.

1:18 – Biggest struggles before switching to a carnivore lifestyle.

3:46 – What was the journey to being morbidly obese?

7:55 – Getting into shape.

10:02 – How Carnivore changed Alyssa’s relationship with food and her body.

14:32 – Adding in good quality foods.

16:30 – How to consistently eat high protein.

18:53 – The most common problems in Alyssa’s clients.

23:03 – The importance of love and compassion for your body.

25:56 – A day in the life of Alyssa.

27:52 – Exercises on Alyssa’s YouTube channel.

Resources or Links Mentioned:

Carnivore Stories Podcast – https://rss.com/podcasts/carnivorestories/

Alyssa Goebner’s YouTube – https://www.youtube.com/@alyssagroebner6658

Connect with Alyssa Groebner: (Social media handles, Website - hyperlinked)

Instagram – https://www.instagram.com/meatmrsgrubs/
Fitness Account – https://www.instagram.com/younity_fit/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

Ste Lane- How To Become The Best Version of Yourself Mar 22, 2023

Show notes

Ste Lane- How To Become The Best Version of Yourself

In this episode, Martin will be joined by Ste Lane, an online health coach dedicated to assisting you in reaching your full potential. His Primal journey started almost ten years ago. He has since descended further into the world of diet and wellness.

Ste's primary driving force for entering this sector was his experience with sick people. Early in his life, he experienced a great deal of family illness, particularly cancer. Being raised in a family with a long history of illness was highly unsettling, and this inspired him to pursue knowledge in an effort to outwit the circumstances that seemed to be against him.

Continue listening to know more about the story of Ste Lane and be inspired by his words.

“The single biggest limiting factor for people is their beliefs.” – Ste Lane

Timestamps

0:02 – Introduction.

0:53 – Who is Ste Lane?

5:49 – What is a holistic health coach?

12:16 – Thriving vs. surviving.

13:28 – What are his client’s biggest struggles when it comes to becoming the best version of themselves?

17:39 – His clients vs. environment.

21:04 – Confidence requires evidence, competence requires action.

25:32 – His journey with an animal-based diet.

28:48 – Carnivore diet.