The Healthy Post Natal Body Podcast

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Dispelling fitness and health myths Dec 19, 2021

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This week it's just little old me again and because it's almost the end of the year, and it's been a while since I've done one of these, I'm clearing up health and fitness myths.
First I go over the idea of somato-types (body-types such as ectomorph, endomorph and mesomorph) and whether that affects your diet and training. Has the idea of body-types really been debunked, as some claim?
Do you "need to make sure you get protein with every meal"? And what exactly does that actually mean? 5oz of beef or chicken, as some people recommend?
Should you have breakfast every day to "kickstart your metabolism"?
Should you, or should you not, have carbs later in the day?
What about "boosting your immune system" by taking certain supplements?
And is a 30-minute brisk walk really enough exercise to keep you healthy?

No in the news this week as there really wasn't that much being reported, but I do talk a bit about the next few episodes.
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "What you want" by Ghost

The micro-biome with Dr Yug Varma Dec 12, 2021

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This week I'm talking to Dr Yug Varma about the micro-biome.
As regular listeners will know I am very interested in the micro- and gut biome and there is no better person to speak to about this stuff than Dr Varma.
He has 10+ years of microbiome research experience including an extensive background in
bio-organic chemistry, microbiology, and synthetic biology. Dr. Varma received his scientific
training at several distinguished academic institutions, including Johns Hopkins University (PhD) and University of California, San Francisco. His scientific work has been published in many prestigious journals, including Nature.
In other words, this is THE guy to talk to about the micro-biome and I'm very grateful he gave up an hour of his valuable time to talk to me about this.
We discussed many things;
What the micro-biome is.
How our current haircare and washing routines are often working against it.
How taking care of your micro-biome is actually very simple and not at all expensive.
The causes of a lot of skin care problems and why soo many more parents and children are having eczema and acne.
Why a lot of skincare products that claim to have "pro-biotics" in them are just using the phrase for marketing purposes and you're actually just smearing yoghurt on your face.
And much, much more.
You can find Dr Varma, and Phylabiotics here;
http://phylabiotics.com

Twitter: phylabiotics

Facebook: https://www.facebook.com/phylabiotics/

Instagram: @phylabiotics

YouTube Channel: https://www.youtube.com/channel/UC3ZzSy1ZuEzGFfsmG8fve8Q/

In the News This week; This article from the NYtimes which founds that the Covid virus seems to be attacking fat tissue directly, which might explain how some obese people (or "skinny fat" people) have been getting really ill with Covid/Long Covid. This is the study they're talking about
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Sunshine" by Dr Delight

Let's talk plant-based diet with Julieanna Hever MS RD CPT. aka the plant based dietitian Dec 05, 2021

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This week I have the pleasure of talking to Julieanna Hever, MS RD CPT. aka the plant based dietitian
She's the author of no fewer than 6 (!!) books with number 7 on the way!
She's also the host of the "Choose you now" podcast and it's very safe to say that she really knows what she's talking about.
We talk all things plant-based, starting with what we mean by a "plant-based diet" (because it's not the same as vegan)
What a healthy plate of food actually looks like.
Then we talk the benefits of a plant-based diet and how to transition to a more plant-based diet if you're not currently getting your fruits and veggies.
How easy it actually is to just eat a bit less meat and add more veg to your life whilst keeping it very tasty.
Why the "all or nothing" approach just doesn't work when dealing with a change in diet.
Why cooking your own meals is key when your goal is to be healthy.
And much much more.
You can find Julieanna on social media
Facebook
Youtube
Instagram
And Twitter

No "In the News This week" segment because the news is all wrapped up in Omicron but I did quickly want to talk about one of the most important things a post-partum/diastasis recti personal trainer should ask their clients and which they often don't. "What, exactly, don't you like about your stomach?"
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate and review the podcast on your favourite platform that would be a big help.
Playing us out this week; "Imaginary friend" by Dresden, the Flamingo (my favourite classical style composers)

How to return to running post-partum with Jessica Marie Rose Leggio Nov 28, 2021

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This week I'm talking to one of the most, if not THE most, enthusiastic running coaches and trainers out there;
Jessica Marie Rose Leggio from RunPainFreeNow.com
In addition to having qualifications and experience coming out the wazoo, she really cares about women's health and injury prevention and that passion comes through in everything she talks about.
In one of the most enjoyable conversations I have had on the podcast, we spoke for about an hour about how to get back into running safely when you're post-partum.
How long before you can start back up?
What are the things you should be focusing on first.
Why muscle activation is at the basis of every good post-partum/rehab program.
Why the psoas muscle is soo ridiculously important, and yet too often ignored by coaches and trainers.
Why foamrolling is the number one thing every runner should do post-partum (but make sure you do it properly!!!)
And much, MUCH, more.
Jessica's FREE webinar www.runpainfreenow.com/free-training

Her new book; www.runpainfreenow.com/book Even I am getting myself a copy of this, and I HATE running!! This book is guaranteed to be worth it's weight in gold in terms of knowledge

You can find the RunPainFree podcast here if you're an Apple user, and here if you're not.
Below are some of the episodes and things we discussed that are well worth listening to.

Hamstring dysfunction

https://podcasts.apple.com/us/podcast/runpainfree-podcast/id1337184561?i=1000443154484

Workouts hurt you as a runner

https://podcasts.apple.com/us/podcast/runpainfree-podcast/id1337184561?i=1000443154483

Psoas

https://podcasts.apple.com/us/podcast/runpainfree-podcast/id1337184561?i=1000466016685

In the News this week; I took it from the IHCAN editor's note but the paper listed in this Guardian article is fascinating, if slightly depressing, reading. 1 in 10 of all medications prescribed in England are NOT necessary and a lot more medication is prescribed when lifestyle changes would be significantly more beneficial. I don't think this comes as a schock to anyone familiar with the NHS but it does highlight the need for change.
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; By "Jericho" Ramona Woolf

Stop wearing belly binders, and doing other stupid things, to heal your diastasis recti Nov 21, 2021

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This week I'm talking about stupid things people do to heal their diastasis recti.
From bellybinders and Peloton bikes to do Instagram workouts and asking your GP for surgery on the NHS.
As my teachers always used to tell me "You're only wasting your own time" and time is that one resource we only have a limited supply of. The longer you mess about trying things that just don't work the more difficult you'll make it to recover when you finally try the things that do.
In the News this week; Have you ever been told that losing weight is impossible in the long run? Well, this study tells us why people fail. It has nothing to do with it being impossible to keep weight off. It's all about people not being given the guidance they need once the weight is off and by people not paying attention to their diet anymore after a few years. (And by diet I don't mean weightloss, I mean what they eat)
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Ocean" by Emorie (Yes, they're back!!)

The problem with NMN as recommended by David Sinclair. Nov 14, 2021

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This week I was asked a very interesting question;
One of my clients is reading "Lifespan" by David Sinclair. In it he states that he takes NMN and that "everybody should" (or words to that effect).
So she asked me what I thought about NMN and which, of the many supplier's, NMN she should be buying.
So I have looked into the NMN studies, the people that tend to promote it and why a "scientific" author saying things like "you should buy X supplement" is just not kosher.
I will take you through one or two studies, and various websites, and really dissect them to show you where the problem with this entire field really lies. And at the end of that, I will tell you whether you should indeed be spending hundreds of $ on this "magic" supplement.
Some of the websites below.
https://www.nmn.com/
https://novoslabs.com/david-sinclair-and-why-he-takes-nmn-and-not-nr/
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Lover boy" by Kid Dope (yes that's really what they're called...I just like the guitars in this :) )

Keto diet, how to plan properly (why your planning sucks) and online vs 1-2-1 personal training Nov 07, 2021

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This week it's just little old me again for 30 minutes.
I'm talking about various things that we haven't had time to cover in the past few weeks.
A saying I like; "Yesterday starts tomorrow, tomorrow starts today".
Are you being held back by shitty planning? One of the biggest mistakes people make when planning change is that they don't plan it properly at all. If you want change tomorrow you'll have to start today.
Are you being held back by shit from your past that you still have to deal with? Why is that delaying change now??
I'm also going over some of the benefits and down sides to following a Keto diet. After last week's big post-partum diet Q&A I had some questions about this so we might as well tackle the whole thing :)
And we're talking the difference between online programs and real life PT. Why even James Smith can be wrong sometimes.
"In the news this week" I'm briefly talking Portugal and COVID. Why Porutgal clearly shows how important it is to get vaccinated andjust to continue wearing a mask where it's sensible.
Here are some articles you might want to read on that particular subject as it really is mindblowingly clear.
Wall Street Journal
NY Times
Travelmedia (because it's not firewalled)
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Gipsy's Tent" by Dario Benedetti.

The big post-partum diet Q & A with Libby Mills Oct 31, 2021

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This week we're answering your post-partum diet questions, with a very special guest;
Spokesperson for the Academy of Nutrition and Dietetics; Libby Mills (MS, RDN, LDN, FAND). She's giving you expert answers to the questions you sent in.
Some of the questions you put to her are;
Is the KETO diet safe to do when you're breastfeeding?
Can you get enough fiber in your diet if you cut out brown bread/rice etc. if those foods make you bloat?
How can I stop sugar cravings when I'm trying to cut out processed sugar during my pregnancy?
Has my pregnancy, and previous dieting, made my "set-point" go up? And does the body even have a set-point?
How do I eat enough (especially at snacks) without eating too many ultra processed foods, and without giving myself even more to do by preparing fresh food? Especially if I’m already crashing, I need things I can eat quickly and things I can carry with me if I’m out.
What can I do so I am not hungry and tired all the time but also don’t spend too much time cooking/preparing snacks on the weekend?
We also talk a lot about macros (carbs, protein and fats), what a good post-partum diet looks like and she has a lot of tips and easy to grab ideas
The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals, they have a tonne of great information out there so check them out if you're looking for more information.
Their website https://www.eatrightpro.org/
Follow them on Facebook
And on Instagram
Libby also hosts her own show on https://wche1520.com/ called Libby's Luncheonette where she has conversations, eats and tips that focus on our local food system and how sustainable choices can positively affect our personal, community and ecological health and well-being.
And, finally, here are some of the "Lazy and delicious" magazine recipes she mentioned!
Don't tell me we don't give you a tonne of expert info on this podcast!!
No "In the news this week" segment in the usual way but I do briefly encourage everyone who is pregnant and hasn't had the vaccine yet to please get it. All the studies show that getting vaccinated when you're pregnant is a good ide as it's completely safe whereas getting severely ill with COVID when you're pregnant really is not.
Here are a couple of studies that should reassure you;
https://www.news-medical.net/news/20211022/Study-finds-no-link-between-COVID-19-vaccinations-and-risk-of-early-miscarriages.aspx
https://www.eurekalert.org/news-releases/932380
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Spanish Ladies" (Stripped version) by Fare Ye Well.

Social media safety and human trafficking prevention with Stephanie Olson Oct 24, 2021

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This week I'm talking to Stephanie Olson.
She's the CEO of the Set me Free Project, a prevention education organization on human trafficking, social media safety, and healthy relationships.
We're talking social media safety;
Is it a good idea to set up a social media account for your baby/toddler?
What is the biggest thing people ignore about social media?
Do you REALLY know everyone you're connected with and giving information to, etc.?
We are also talking human trafficking.
Most human trafficking is nothing like what you see in Liam Neeson movies.
Most trafficking is carried out by people familiar to the child involved.
So what sort of precautions can, and should, we take?
Why is communication with a trusted person soo important for children?
And how can we, as adults, help children who might be at risk?
I loved the whole conversation and definitely learned an awful lot about a subject I thought I had some idea of but it turns out almost everything I thought I knew was wrong.
You can find Stephanie, and the Set Me Free Project here.
Their website https://www.setmefreeproject.net/
If you are interested in their training programs for work and agencies you can find that here
Follow her on Facebook
And on Instagram
They're even on Twitter!
In the news this week; This study about the health impacts of "weight-cycling". A common myth heard these days is that intentionally losing weight (dieting) and then gaining that weight again is bad for your overall health and that, actually, you're better off staying at your higher weight. This is nonsense. There is ZERO evidence to show that that is the case and this study from 2014 clearly shows that.
For next week's podcast we will do a "Top dieting myths" episode so, let me know if you have any questions you'd like answered or have heard something silly recently that you want to share.
Remember that I am still looking for people to test to userfriendlyness of our program to people with hearing issues so if you would like to get involved and get FREE lifetime access, just send a little email to peter@healthypostnatalbody.com
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Back & Forth" by Tru Genesis

How to raise your kids without shouting and screaming. With Debbie Godfrey Oct 17, 2021

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This week I'm talking to Debbie Godfrey; The world's "positive parenting" teacher.
Are you fed-up arguing with your kids about doing chores? Done with bed-time dramas every night? Does it seem like you're constantly shouting at your kids and is that affecting the relationship you have with your children?
Well you're in luck because Debbie teaches parents to get results without those things being standard behaviour. And she doesn't want you to be your child's best friend and raise spoiled little things either.
She just has a way of doing things that might avoid the shouting, cursing, tantrums, slamming of doors and fractious relationships and has been teaching parents about this method for years.
I really liked it, it made a lot of sense to me, and I think you'll get a lot out of this episode no matter how old your kids are.
You can find Debbie at https://www.positiveparenting.com/
Follow her on Facebook
And on Instagram
Finally, catch her 5 minute Positive Parenting Peptalks here
In the news this week This fascinating study about the effects of Omega-3 on brain health and, adversely, the impact of highly processed foods on brain health. This is actually quite a good news study and should have everyone running to their fishmonger or, if you don't eat fish, to the supplement store to pick up some Omega-3 tablets
Remember that I am still looking for people to test to userfriendlyness of our program to people with hearing issues so if you would like to get involved and get FREE lifetime access, just send a little email to peter@healthypostnatalbody.com
Remember to follow us on Instagram and Facebook for the competitions, wisdom and cute videos.
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions or comments
If you could rate the podcast on your favourite platform that would be a big help.
Playing us out this week; "Strong" by Johanna Cranitch

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