Optimise Your Body with Martin Silva

This episode is a re-share from early 2020. There's so much gold in this episode that I wanted to give you an opportunity to listen incase you missed it. Even if you did listen, it's worth listening again! I am joined by Adam Schafer who is a co host on one of the world's leading health and fitness podcast'- Mind Pump. Not only has Adam trained over a thousand people as a fitness trainer over the past 2 decades, but he is also a Men's Physique, IFBB pro athlete. Adam found that combining his passion and expertise with that of Sal, Justin, and Doug gives him the opportunity to make a big impact on the fitness industry. He hopes to change it for the better and bridge the gap between wellness and performance. Through Mind Pump, Adam wants to offer a media outlet that provides fitness and health education in the most entertaining way possible.DURING THIS EPISODE WE TALK ABOUT:- How Mind Pump media was founded and why Adam, Sal and Justin started Mind Pump podcast- The biggest challenges Mind Pump face as an online fitness media company- The dark side of online coaching and what to look out for when hiring an online coach- Adam' explains why CrossFit sucks- Adam' personal transformation journey from overweight, to pro level mens physique competitor- Adam' transition from the medical marijuana industry, back into fitness- How to transform your body the right way- How to lose body fat and keep it off- The importance of developing your metabolism in order to build your best body- The dangers of yo yo dieting- The most important habits to develop for fat loss and overall health- The importance of adding behaviours onto your current behaviours for sustainable results- The most important health markers to pay attention to when trying to get in shape- The biggest bodybuilding myths to look out for- How to lift weights properly for maximum results- The downside of high intensity training for fat loss and healthAdam' Instagram: @mindpumpadamSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeWant to be our next success story? Fill out our Coaching Enquiry Form:https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Title: The Best Way To Shred Fat, Mindful Eating vs Mindless Eating, Why I’ve Never Taken Steroids, Carnivore Diet For Longevity & More! Welcome to Optimise Your Body with Martin Silva, the podcast that will help you level up your physical health through lasting habits, nutrition, and lifestyle changes. In this episode Martin answers questions from his audience. Whilst answering these questions, he shares his wisdom on his previous temptation to use steroids in bodybuilding competitions and why he decided against it, how to shred fat for the summer, the myth that plant-based diets are the main factor for living longer in Blue Zones, mindful eating vs mindless eating, the importance of surrounding yourself with positive people, and the importance of investing in yourself when it comes to your Health & Wellness. "Your relationship with alcohol and your relationship with food says more about your relationship with yourself than it does anything else."– Martin SilvaTimestamps0:16 – Introduction.3:19 – Steroids and Bodybuilding competitions 9:39 – The carnivore diet for health and longevity18:25 – Where do you get started with sustainable Fat Loss?15:25 – Fourth myth (Sleeping)22:00 – How do we incorporate cardio into the diet?29:58 – Mindful eating vs mindless eating.38:00 – What to look for in an online fitness coach?40:49 – You get what you pay for in life43:42 – Things to ask yourself before hiring a coachSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeWant to be our next success story? Fill out our Coaching Enquiry Form:https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Dr. Anthony Chaffee- Plant’s Are Trying To Kill You! In this episode, Martin will be joined by Dr. Anthony Chaffee. The ideal diet for human performance and health has been studied for more than 20 years by Dr. Anthony Chaffee, an American physician and resident in neurosurgery. He claims that the majority of the so-called chronic illnesses we treat as doctors are brought on by the food we consume or don't eat and can be treated by switching to a diet tailored to our species.Martin and Anthony talked about carnivore diet, how the brain is extremely complex, plant-based diet vs. Carnivore diet, cholesterol, sugar consumption, misleading research, cancer biology, and much more.Continue listening to learn more about the carnivore diet and how to improve your lifestyle with the food you consume. “Humans actually are carnivores, it's just the kind of animal that we are. And just like every animal in nature, if an animal eats what it doesn't normally eat, what it’s not biologically designed to eat, it gets very, very sick.” – Dr. Anthony ChaffeeTimestamps0:02 – Introduction.1:32 – Travelling to America.5:44 – Neurosurgery.7:43 – The most complex thing on the planet.9:09 – The carnivore diet.9:42 – The evolutionary arms race between plants and animals.11:16 – Cancer biology.12:51 – Comparing naturally occurring toxins to pesticides.15:33 – Are vegetables good for you?17:36 – The beginning of the end of meat-based diets.19:43 – Humans are carnivores.21:36 – Evidence on plant-based vs. carnivore.45:15 – Cholesterol explained.48:54 – Sugar consumption and heart disease are inversely related.52:38 – The Framingham study.54:46 – Correlation between saturated fat and heart disease.56:52 – Cholesterol is not bad for you.1:06:49 – Bias research is misleading.1:12:45 – Diverticulosis is a major issue.Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeWant 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)https://www.youtube.com/channel/UCzoRyR_nlesKZuOlEjWRXQQ Connect with Dr. Anthony Chaffee: (Social media handles, Website - hyperlinked)https://www.facebook.com/achaffee6/ https://www.linkedin.com/in/anthony-chaffee-68368362/ https://www.instagram.com/anthonychaffeemd/ Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

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 FedericoTimestamps0:17 – 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:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeWant 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) Connect with Brian Federico: (Social media handles, Website - hyperlinked)https://www.linkedin.com/in/brianfederico/ https://www.pdx.edu/ https://www.instagram.com/brianfed/ Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

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 OvadiaTimestamps0:15 – 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:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeWant 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)https://ovadiahearthealth.com/ Book: https://ovadiahearthealth.com/books/Connect with Dr. Philip Ovadia: (Social media handles, Website - hyperlinked)https://www.linkedin.com/in/philip-ovadia-heart-health/ https://www.instagram.com/ovadia_heart_health/?hl=en Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

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 HolybeeTimestamps0:01 – 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 loss14:37 – Her daughter’s birth in August 202117:20 – 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 programSubscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeWant to be our next success story? Fill out our Coaching Enquiry Form:https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.eeResources 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)https://www.instagram.com/carnivorekarissa/https://www.facebook.com/kholybee1919 Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

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 SilvaTimestamps0:01 – 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:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeCoaching Enquiry Form:https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.eeResources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

The Mindset Needed To Transform Your Body & LifeIn 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 SilvaTimestamps0:01 – 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 rewarding28:46 – 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-challengeCoaching Enquiry Form: https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.eeResources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

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 SilvaTimestamps0:01 – 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 Manually25:59 – 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 - hyperlinkedhttps://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

How to Overcome Self-sabotageIn 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 SilvaTimestamps0:01 – 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 people38:53 – Abstaining vs. Moderating.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Martin Silva: (Social media handles, Website - hyperlinkedhttps://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

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 SilvaTimestamps0:01 – 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)Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

How I Overcame Obesity with Self-LoveIn 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 GroebnerTimestamps0:02 – 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)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

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 LaneTimestamps0:02 – 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.32:15 – Food is medicine.39:25 – Biggest myths about health.43:11 – What causes your problems?Resources or Links Mentioned: Radical Health Radio Podcast - https://radicalhealthradio.com/ Radical Health Radio YouTube - https://www.youtube.com/@radicalhealthradio Connect with Ste Lane: (Social media handles, Website - hyperlinked)1. Instagram – https://www.instagram.com/peakprimalhealth/ 2. Website - https://www.peakprimalhealth.com/ 3. Facebook - https://www.facebook.com/ste.lane.7 Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

In this episode, Martin will be doing another solo podcast and answering questions from viewers. He discussed various topics and tips that can help you accomplish your dream body. There are some gems and knowledge that you can surely use for Optimising Your Body. Martin talked about topics such as the difference between exercising and training, plateau, calories and nutrition, changing your physique, the difference between physique development and weight loss, and much more.Continue to listen to know more about how to achieve your dream body and become more knowledgeable with maintaining it.“It doesn't matter what you achieve with your body or your health and fitness. If you can't sustain it, or maintain what you've built, then you're always going to be fighting a losing battle, right? There's nothing worse than getting in shape and then losing it.” – Martin SilvaTimestamps2:06 – Introduction.4:45 – People don’t know what to do.5:33 – Exercising vs. training.5:53 – Calories and nutrition.6:01 – Hitting a plateau. 6:57 – What are you unsure about when it comes to changing your physique?8:19 – Understanding the process.10:48 – Coaching the person, not the process.11:50 – Paying attention.12:01 – Integration.15:51 – How to gauge the intensity of your training?20:52 – The fundamental difference between physique development an weight loss.32:13 – Why you need to have a process for overcoming a plateau34:37 – Is it better to have two meals per day whilst intermittent fasting? 39:58 – Get better results by slowing down your repsConnect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Martin shares years of wisdom on this solo episode. When it comes to your nutrition or fitness, many people readily believe what other people say. In this episode, Martin debunks seven common misconceptions about the fitness industry.Martin will talk about common misconceptions about Cardio for fat loss, carbs causing fat gain, salt, meat, sleep, strength training, muscle gain, highly processed foods and more! Continue to listen to learn more about the various beliefs and how to improve the quality of your life.“If you want to get results, you have to train smart.” – Martin SilvaTimestamps0:49 – Introduction.1:29 – First myth (Carbs)4:36 – Second myth (Cardio)11:15 – Third myth (Lifting Weights)15:25 – Fourth myth (Sleep)17:56 – Fifth myth (Meat)21:27 – Sixth myth (Salt)28:44 – What does it mean to be lean?29:33 – Strength Training for maximum results31:22 – The best insurance policy you can have against lifeConnect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Cardio vs Weights for Fat Loss , How to Overcome a Plateau, the Carnivore Diet for Weight Loss, Intermittent Fasting Methods, How to Grow your Glutes, Benefits of Carbs on Training days and more! {Live Q & A}Martin will respond to queries from his Instagram audience in this episode. He typically concentrates on a single subject, although he has covered a wide range of topics, such as diet, body improvement, and losing weight.He also talked about the best way to develop your glutes, calorie deficit, the importance of carbs on training days, the carnivore diet being good or bad for sustainable weight loss, the best way to break through a plateau, and much more.Continue listening to learn more about Optimising Your Body and how to get the results that you want. Timestamps1:37 – Introduction.4:48 – How to break a plateau. 8:05 – Managing stress and sleep.9:15 – Is the carnivore diet good for sustainable weight loss?12:24 – Should you do a 24 hour fast?17:19 – How to develop glutes?20:26 – Glute kickbacks are overrated for glutes23:24 – What is the importance of carbs on training days?28:16 – Why cardio is not good for sustainable fat loss.28:46 – The beauty of weight training.29:56 – Speeding up your metabolism.30:18 – Building muscle.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

Jordan Sullivan- The Fight Dietician- How to Get Lean and Achieve Peak Performance In this episode, Martin will be joined by Jordan Sullivan. He is the founder of The Fight Dietitian, a Nutrition and Dietetics company specializing in Combat Sports Nutrition and Performance. Almost 85% of professional combat athletes from Australia and New Zealand, including two reigning UFC World Champions, receive their nutrition from TFD.Midway through 2018, TFD launched, and the combat sports nutrition community quickly embraced it. Since then, the most accomplished fighters from Australia and New Zealand have joined team TFD's clientele, including UFC World Champions, Olympians, and National, State, and Local Champions.Martin and Jordan talked about playing sports such as rugby and boxing, distinguishing a top athlete from someone who is not, how stress plays a part in weight loss, and much more. Stay tuned to know more about The Fight Dietitian.“Working with elite athletes provides great insight into what works and what doesn't in terms of training, nutrition, and supplementation.” – Jordan SullivanTimestamps0:15 – Who is Jordan Sullivan?1:15 – Jordan’s experience in jujitsu.2:40 – Growing up playing rugby and boxing.5:17 – The difference between knowing something and knowing what to do with it.6:09 – Learning how to talk to people on a level they can relate to.7:22 – Fasting.10:06 – Not all carbs are treated equally.12:20 – Are highly processed foods designed to make us eat more?16:07 – What’s the difference between a top-level athlete and someone who’s not?19:06 – What’s the most important thing you can do for your health?22:35 – How stress plays a part in weight loss.25:53 – Protein is key if you want to lose weight.26:13 – A hormone called CCK.29:48 – Eating more whole foods overall.40:14 – What works and what doesn’t in nutrition.43:19 – The pressure of working with the UFC’s biggest stars.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)TFD Instagram - https://www.instagram.com/the_fightdietitian/ TDF Website - https://thefightdietitian.com/ TFD Facebook - https://www.facebook.com/thefightdietitian Connect with Jordan Sullivan: (Social media handles, Website - hyperlinked)TikTok - https://www.tiktok.com/@jordansullivandietitian YouTube - https://www.youtube.com/@jordansullivan3864 Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

This episode with Jay Alderton was recorded at the beginning of 2020. We've had great feedback so we decided to re-share it.Jamie Alderton is a best-selling author and social media expert who helps thousands of people develop their bodies, brain and business. He runs one of the top body transformation challenges in the UK and has broken world records with his feats of endurance with sled pushing, backward running and box jumping.The main topic is about how to use Stoicism to deal with difficult situations. It is an excellent resource for learning about the psychology of people and how to create a better life. The podcast's most crucial point is that to be successful with fitness or business, you need to take time off to rest and recover. This is something that is often difficult for people to do, but it is essential for success.Jamie shares his own experiences with using Stoicism to deal with difficult times and provides listeners with practical tips on how they can use Stoicism to improve their own mental toughness. So if you're looking for ways to improve your mental toughness and resilience, then be sure to listen to this episode"The thing I like to say to people is this, I'm not an elite athlete. I just believe in what you can achieve if you commit to the things that you do."- Jamie AldertonTime stamps:00:12 – Introduction to Jamie Alderton04:46 – 3 of Jamie' Biggest Passions10:45 – Massive Transition16:27 – Talking about the 2nd book19:23 – The importance of taking time off21:43 – Talking about social wealth23:29 – The importance of connectivity30:25 – Developing a habit39:18 – Talking about discipline51:24 – How Stoicism changed Jamie’' lifeResources or Links Mentioned: Books: Meltdown and Mindset with Muscle – AmazonConnect with Jamie Alderton: (Social media handles, Website - hyperlinked)Instagram - https://www.instagram.com/jayalderton/?hl=enTik Tok- https://www.tiktok.com/@jayaldertonConnect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.tiktok.com/@martinsilvafitnesshttps://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Sal Di Stefano- Optimising Your Body and MindsetIn this episode, Sal Di Stefano, a personal trainer, is also the co-founder of Mind Pump Media and the co-host of Mind Pump, an internet radio program and podcast devoted to disseminating accurate fitness and health information. Additionally, he created the Muscular Adaptation Programming System (MAPS). Sal is committed to putting health before beauty and wants to change the fitness industry's focus from one based on aesthetics and insecurity to one based on self-love and self-care.Sal picked up his first weight when he was 14 years old. He was a skinny teenager, self-conscious about his appearance and lack of strength and muscle. Sal used fitness to put in labor and effort toward reinventing and altering himself. Sal, a man of exceptional intelligence, read everything he could get his hands on in the fields of diet, physiology, and exercise.Martin and Sal talked about things you can do to lose weight quicker, the incremental approach, tips to get a better night's sleep, the advantages of exercise and mindfulness, the distinction between recovery and adaptation processes, and much more. Continue listening to learn more about Sal and be knowledgeable about improving your health and body.“Whatever you do to get in shape is what you have to do to stay in shape forever.” – Sal Di StefanoTimestamps0:09 – Introduction.3:13 – What is the fastest way to lose weight?7:25 – Losing weight doesn’t happen overnight.12:44 – Why the incremental approach works the best.15:45 – Managing stress.15:53 – What can you do to improve your sleep?18:45 – Sal’s opinion on caffeine.22:30 – The benefits of mindfulness and exercise.25:08 – Full Body Training vs. Split Routine Training.57:17 – What is success for Sal?49:12 – Sal’s divorce journey.1:07:11 – Where does Sal see Mind Pump in 10 years time?1:08:38 – The importance of abstinence and the psychological benefits. Resources or Links Mentioned: Mind Pump Website - https://www.mindpumpmedia.com/ Mind Pump Podcast - https://mindpumppodcast.com/ Connect with Sal Di Stefano: (Social media handles, Website - hyperlinked)Twitter - https://twitter.com/mindpumpsal Facebook - https://www.facebook.com/OfficialSalDiStefano/Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Nikki Drew- How I Dropped 20lbs and Transformed My Lifestyle {OYB Client} In this episode, Martin will be joined by his client and friend- Nikki Drew. Nikki Drew is a Personal Trainer at Nantucket and the owner of Right to the Core. Martin and Nikki discussed various topics such as Nikki's battle with breast cancer, her struggle with self-love, her weight gain, and more. Stay tuned to hear about Nikki’s inspiring story and be inspired by her words.“If you’re not at your best, you can’t give your best to your clients.” – Nikki DrewTimestamps0:37 – Nikki’s introduction.2:26 – How breast cancer changed her life.4:45 – Nikki’s struggle with self-love.8:16 – How Nikki’s confidence and energy was affected.11:53 – Her friend Roz’’ transformation with OYB and how it helped her.14:18 – Nikki’s weight gain and how it affected her relationships.16:29 – Taking action is a big step.25:29 – Strength training is the best natural antidepressant. 31:04 – What Nikki was telling herself before starting the program.33:08 – What did Nikki love about the program that she wasn’t expecting to like?37:52 – What does Nikki wish she could tell her old self?Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/ Coaching Enquiry Form: https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.eeConnect with Nikki Drew: (Social media handles, Website - hyperlinked)Instagram- https://www.instagram.com/nikkidrew24/

Optimising Physique & Performance with James Batey & Sean Carroll James Batey and Sean Carroll, the hosts of the Rebuild Health and Fitness Podcast, will join Martin on this episode. They will work together and converse over a subject all about body optimization.They talked about minimum and maximum non-negotiables, their opinion on cardio vs. weight training when it comes to sustainable fat loss, the negative effects of casual drinking, being consistent with your training, how gut health is so important, and much more.Stay tuned to hear about all the interesting topics that James, Sean, and Martin will talk about and be inspired by their words.“Character building, right? You should place more value on that than the progress, right? The progress that comes with it is the side effect.” – Martin SilvaTimestamps0:39 – Introduction.2:49 – What does it mean to optimise your body? 4:34 – What is your opinion on time-restricted eating?5:40 – Using fasting as a way to lose weight.8:37 – The importance of protein synthesis and meal timing.9:27 – Personal preference.12:35 – The importance of getting your work done in the morning.13:29 – Two states of stress.14:19 – Taking a cold shower. 16:25 – Why you need to be consistent with your training.19:22 – The best part of being a human is the challenge.22:35 – The importance of volume and intensity in building muscle.26:28 – Training splits are not for everyone.32:26 – The negative effects of casual drinking.47:45 – What’s the best way to keep yourself accountable?1:08:30 – Giving people the power to do whatever they want with their bodies.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Rebuild Health and Fitness Instagram - https://www.instagram.com/rebuildhealthandfitness/ Rebuild Health and Fitness Website - https://rebuildhealthandfitness.com/ Connect with James Batey: (Social media handles, Website - hyperlinked)Instagram - https://www.instagram.com/coachjames_rebuild/ LinkedIn - https://www.linkedin.com/in/james-batey-a32b3b1b0/ Connect with James Batey: (Social media handles, Website - hyperlinked)Instagram - https://www.instagram.com/coachsean_rebuild/ LinkedIn - https://www.linkedin.com/in/sean-carroll-1941a1207/Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

In this episode, Martin will be discussing the basic science behind building muscle and losing body fat. You'll get a lot of knowledge in this episode as Martin discusses various topics about body fat loss and muscle growth and he’s going to break it down for you in a simple manner. Martin discussed various topics, including how to gain muscle and lose fat at the same time, the importance of adding muscle to your body, longevity, strength, eating foods high in protein, cardio, macros and calories, and much more. Listen to the rest of the podcast to learn more about getting lean whilst building strength and muscle.“You want to get to a point where your body is automatically burning calories for you with you not doing any extra work, right?” – Martin SilvaTimestamps0:08 – Introduction.1:26 – Muscle.1:50 – Longevity and Strength.4:21 – The difference between cardio and weights for metabolism and health.6:58 – Muscle tissue is expensive tissue8:30 – Why muscle tissue is expensive and fatty tissue is cheap.9:54 – High protein.12:44 – The importance of sunlight in the morning.15:02 – How to build muscle and lose fat simultaneously. 17:50 – Simplify your macros and calories.20:58 – You can do it.22:56 – Things not to do in the gym.25:13 – Movement, diet, and nutrition.Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Flexible Dieting vs. Clean EatingIn this episode, Martin will be comparing clean eating and flexible dieting. This topic will be very interesting, and you will have a lot of value from it. Martin discussed various topics, including his experience, overcoming a poor relationship with food, advice and tips, having the right mindset, how having a flexible mind can help you, and much more.Listen to the rest of the podcast to learn the difference between flexible and clean eating and be guided by Martin’s words.“It all comes down to mindset, repetition, and adherence.” – Martin SilvaTimestamps0:08 – Introduction.0:19 – What is flexible eating?1:21 – Clean eating.2:30 – Martin’s experience with flexible dieting.3:11 – An interesting study view.4:42 – A 10-week study on both approaches. 6:56 – Flexible vs Rigid Dieting.9:39 – How to overcome a poor relationship with food. 11:32 – Flexible mind.12:08 – Eating single ingredient foods. 14:40 – The importance of having a meal plan. 17:19 – Flexible dieting and cheat meals.21:35 – Become a person who sticks to what they say.Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Why You’re Not Getting The Results That You Want In this episode, Martin will talk about the top client problems. It will be incredibly relevant and fitting for all of you at this time of year. He will discuss the frequent errors that people make or mistakes clients have made in the past that have held them back. Martin discussed various topics, including his new goal, three factors that will help you reach your full potential, holding yourself accountable, using your words to hypnotize yourself, upgrading your identity, and more.Listen to the rest of the podcast to discover the three things that can help you reach your full potential and be inspired by Martin’s words. “The type of person you believe you are, is ultimately how you identify right? And you have to upgrade your identity and your belief system in order for you to get to the next level.” – Martin SilvaTimestamps0:02 – Introduction.0:17 – A quick story time.2:36 – Martin’s goal.4:29 – Three things that will unlock your true potential.4:56 – Limiting beliefs or self-doubts.6:36 – What’s holding you back from unlocking your true potential? 7:12 – Hypnotizing yourself with your own words.8:39 – Hold yourself accountable.9:14 – What is your identity and how does it affect your beliefs? 10:39 – Playing the victim instead of taking ownership. 14:55 – Pre-planning.15:26 – If you’re not planning ahead, then you are going to fail.16:29 – Pre-planning your meals.17:59 – The importance of planning ahead.20:45 – Self-sabotage superpower.21:06 – Consistency over perfectionism. Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

A Look Back at 2022Martin will discuss ten lessons and insights from the year 2022. Now this year is coming to end, Martin will share his most valuable lessons. He will talk about things that can help you with fitness, mental health, tips you can use, and many more.Martin talked about various topics, including success is 5% brains and 95% consistency, why building a relationship is more complex than building a body, the most important thing you can do for sleep, how journaling is such as fantastic tool and much more.Continue listening to learn more about the tips and be inspired by the wisdom Martin will share."There’s a difference between losing and being defeated." – Martin SilvaTimestamps0:01 – Introduction.0:45 – 10 lessons and insights from 2022.1:07 – First.2:31 – Second.3:57 – Third. 5:25 – Fourth.6:54 – Fifth.9:31 – Sixth.10:26 – Seventh.11:05 – Eighth. 12:47 – Ninth. 14:39 – Tenth. Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

How To Get Into The Shape of Your Life in 2023In this episode, Martin will talk about how to get into the shape of your life. Now that 2022 is ending, we have this mindset of “new year, new me.” Martin will help you become a better version of yourself this coming 2023 and get into the shape of your life.Furthermore, Martin talked about the importance of setting realistic goals, finding your priority, pre-planning, health pillars, consistency, discipline, self-care, investing in a good coach, and more.Continue listening to learn more about getting into fantastic shape this coming 2023 and be guided by Martin.“People try and change too much at once. That's what most people do, try and change too much, set unrealistic goals that they can’t stick to, and then end up back at square one if not worse.” – Martin SilvaTimestamps1:42 – Set realistic goals.3:07 – What’s the most important thing you need to focus on?4:25 – Pre-planning is key.5:44 – Focus on your biggest priority.15:09 – The importance of setting realistic goals and breaking them into actionable steps.7:10 – The importance of implementing the right habits.9:23 – Changing one thing at a time.10:54 – Get momentum and don’t look back.11:13 – The four pillars of health.12:03 – Level up your workouts every time. 15:47 – The importance of having a good sleep routine.17:22 – Don’t get distracted by all the shiny new objects and all the new fads.19:35 – When was the last time you were consistent for a whole year?22:07 – You’ve got to prioritize self-care.24:18 – The value of investing in a good coach.Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Can You Drink Alcohol And Get Lean?We have Andrew Bond as our guest in this episode. He is Martin's friend, an elite-level coach, and an online nutrition and lifestyle coach. Martin and Andrew discussed various topics, including the fine line between enjoying alcohol and sabotaging your goals, introducing a nighttime routine to help you sleep, advice for those who want to lose weight, and more.Listen to the rest of the podcast to discover more about how to get lean while drinking alcohol."One to two drinks a week, the research shows, right? This is actually the safe amount." – Andrew BondTimestamps0:18 – Introduction.3:27 – A fine line between enjoying alcohol and sabotaging your goals.4:34 – Andrew’s drinking habits.6:46 – Can you get lean even if you’re drinking alcohol? 6:50 – Your relationship with alcohol.11:11 – Understanding what your goals are.12:43 – The last time you were hung over?15:00 – Short term feeling.16:58 – Maintaining good mental health.18:43 – Advice for those who want to get to the next level of weight loss.21:19 – Night routine to help you sleep.29:02 – The importance of having a good relationship with your friends. 23:07 – Pre-planning for special occasions and events.Connect with Andrew Bond: (Social media handles, LinkedIn, Website - hyperlinked)Instagram - https://www.instagram.com/mrbondfitness/ Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

How to Have a Healthy and Fun ChristmasMartin will discuss the Christmas season in this episode, during which plenty of food will be available. Christmas is when you spend time with your family and friends, but occasionally, we place more emphasis on the food we consume than on holiday itself.Martin talked about various topics, including how to avoid overeating, two ways to look at Christmas, the largest issue, knowing your limits, and much more. Continue listening to learn more about the tips for keeping your body healthy during Christmas."Don't track and don't count calories on Christmas day, my friend. There's more to life."– Martin SilvaTimestamps0:01 – Introduction.0:39 – The fine line between enjoyment and self-sabotage.2:29 – The first principle.3:23 – The second principle.5:11 – The third principle.6:32 – Peer pressure.7:01 – The fourth principle.7:14 – Enjoyment vs. Sabotage.8:25 – The fifth principle.9:18 – Give yourself 20 to 30 minutes before you go for your seconds.9:55 – Drinking water between bites.Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

When Does Growth Take Place?In this episode, we have Danny Vega as our guest. He lives in Miami, Florida, and has a passion for health and fitness. Danny had always desired to be a "strong guy" since he was a small child. Danny learned about the ketogenic diet in June 2016 and hasn't looked back ever since. Within a week of transitioning, he discovered so many advantages that he was certain this would become his new way of life.Martin and Danny discussed many topics in this Optimise Your Body podcast episode, such as Danny’s life story, diet, overcoming obstacles and setbacks, and much more.Continue listening to learn more about Danny Vega and be inspired by him."The body has so many ways to heal itself and built-in ways to heal itself, but we start to override them with weird lifestyles and weird diets." – Danny VegaTimestamps0:31 – Danny’s background and what he does.3:02 – Why he decided to get out of strength and conditioning.6:13 – Dealing with setbacks and adversity.7:36 – Character building.8:09 – Danny being goal-oriented growing up.9:27 – Hiring a professional to get wonderful results.11:48 – When you hit adversity, that’s when growth happens.14:27 – The Obstacle is the Way.17:41 – Everything we do is all based on external gratification.15:27 – Danny’s introduction to stoicism.31:00 – Diet is not the be all and end all.34:10 – How to get adapted to keto.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)The Obstacle is the Way - https://g.co/kgs/mwvUNh Fat Fueled Family - https://fatfueled.family/ Connect with Danny Vega: (Social media handles, LinkedIn, Website - hyperlinked)Instagram - https://www.instagram.com/dannyvega.ms/ Facebook - https://www.facebook.com/ketocounterculture/ Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

The Pros and Cons of Intermittent Fasting In this episode, Martin will be going solo. The topic that he will discuss is intermittent fasting. Martin has done a couple of episodes on this before, but he will come in on a different angle for this episode. Additionally, he will also share with you how he utilized fasting as a tool with his client's different types of fasting. Martin also mentioned how he utilizes fasting, how fasting can be a good tool for health and sometimes weight loss, who you spend your time with is going to make a massive difference to your health, and much more.Stay tuned to learn more about intermittent fasting and tips on how to make it effective. "It's just allowing your body to basically digest and break down everything you've eaten. It gives your body a break, right? Let your body clean itself out by itself rather than you pumping it full of food or just eating again.” – Martin SilvaTimestamps0:01 – Introduction.0:27 – Intermittent fasting.0:40 – Different types of fasting.2:54 – What true hunger is.4:56 – Don’t use fasting as a way to lose weight.6:59 – Benefits of intermittent fasting.8:37 – Why Martin is not a big fan of intermittent fasting for the average person.11:21 – What approach does Martin use when it comes to his clients?13:07 – Intermittent fasting vs. Fasting as an aesthetic practice.14:43 – The importance of having a good coach.18:02 – Keeping foods that make you overeat out of sight.Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Confidence is CrucialIn this episode, we have Kirk Miller as our guest. He assists business leaders in achieving their best physical & mental shape ever. From age 5, Kirk Miller developed a passion for sports and aspirations of playing professional soccer. By the time he was 16 years old, he had begun to pursue his love of soccer professionally by joining Coventry City Soccer Club as a young professional apprentice.Martin and Kirk discussed many topics in this Optimise Your Body podcast episode, such as having the right mindset, what you need to do to improve your performance, the difference between having confidence, and many more.Continue listening to learn more about Kirk Miller and be inspired by him.“If you want to be successful in anything, you need to be proactive and in control of your emotions and state. This means making decisions from a place of logic and not emotion. Additionally, you need to have faith in your ability to achieve your goals. Doubting yourself will only lead to failure.” – Kirk MillerTimestamps0:51 – How is Kirk Miller?2:13 – Who is Kirk Miller?3:28 – Why Mindset is so important?3:56 – Kirk’s soccer journey.6:52 – The first time Kirk got told he wasn’t good enough.9:55 – What not being in tune with your emotions can do.10:50 – Another lesson learned for Kirk.12:13 – The difference from 2009-2010 for Kirk.14:33 – The third test in his life.17:41 – Everything we do is all based on external gratification.20:15 – The difference between training in the gym vs. feeling good in your body.30:42 – The reason why belief is so important.33:26 – What are the six core drivers of progress?Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)The Kirk Miller Podcast - https://podcasts.apple.com/us/podcast/the-kirk-miller-podcast/id1624973158 Youtube - https://www.youtube.com/c/KirkMiller Connect with Kirk Miller: (Social media handles, LinkedIn, Website - hyperlinked)Instagram - https://www.instagram.com/kirkmiller_/ LinkedIn - https://www.linkedin.com/in/kirk-miller-19590a46/ Facebook - https://web.facebook.com/kirk.miller.988?_rdc=1&_rdr Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

How the Carnivore Diet Can Help You ThriveWe have Scott Myslinski as our guest in this episode. He’s the host of The Carnivore Cast and he’s interviewed some of the World’s most renowned experts within the Health & Carnivore Space. He’s also the Director of Corporate Development at Forter which is a huge Tech company.Martin and Scott discussed various topics such as the carnivore diet, how he got into rowing, Scott's journey, making the carnivore diet a tool to help you improve your diet, moving from paleo to a primal style diet, the power of meditation and many more.Listen to the rest of the podcast to discover more about Scott Myslinski and his journey.“When you hear bad news about a loved one, when you lose your job, all of those things, I feel like meditation is an investment like dollars in the bank for those situations, to kind of be able to emotionally and spiritually handle them. The biggest thing for me is it helps manage the hard times.” – Scott MyslinskiTimestamps0:33 – Who is Scott Myslinski?2:06 – How did Scott get into rowing?3:54 – Injuries.5:43 – Switching from paleo to primal diet.7:39 – Healthy user bias.8:29 – Starting his carnivore diet.11:08 – The pushback Scott experienced.16:13 – Carnivore diet and reintroducing carbohydrates.19:10 – The Carnivore Diet as a tool to improve your diet.26:55 – Scott’s sleep habits and how they help him.29:27 – How Scott meditates.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Carnivore Cast - https://www.carnivorecast.com/ Connect with Scott Myslinski: (Social media handles, LinkedIn, Website - hyperlinked)Instagram - https://www.instagram.com/makingamanpod/ Youtube - https://www.youtube.com/channel/UCmOcJlax3XZCZ6pp94dYTCQConnect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

My Life-Changing HabitsMartin recorded a solo session on this episode of Optimise Your Body podcast. As always, you'll learn and gain a ton of value. In this episode, Martin discussed the behaviors that have fundamentally influenced his and his clients' lives. Martin mentioned his top ten habits.Martin also covered topics including discipline, nutrition, the 1–10 scale of behaviors, and many others. Learn more about the routines that transformed his life by listening to the remaining episodes of the podcast.“But you don't always feel motivated, right? It's a feeling that doesn't last. It's fleeting, you can't rely on it my friend to get you long term results when it comes to your health and fitness.” – Martin SilvaTimestamps0:56 – Martin’s struggle with his relationship with food.3:57 – Be hydrated.4:24 – Getting daylight.6:03 – Animal-based diet.12:02 – Strength training.13:20 – No electronics 60-90 minutes before bed.14:17 – Dimming the lights down.14:51 – The regularity of sleep.15:49 – Walking after eating.17:03 – Deep breathing before sleeping.Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Taking Ownership in What You DoWe have Sean McInroy as our guest in this episode. He is Martin's friend, a lifter, the head coach at the Apex Strength Society, and one of Australia's top coaches. Sean will ensure you get a fantastic workout and a strong foundation of knowledge to further your training.Martin and Sean discussed various topics, including Sean's origins and how he became interested in fitness, the pandemic's effects on his company, the challenges people encounter when trying to reach goals through training, insights on his lectures, and much more.Listen to the rest of the podcast to discover more about Sean McInroy and fitness.“Be honest, be transparent, and take ownership of what you’re doing.” – Sean McInroyTimestamps0:55 – How is Sean McInroy?2:48 – How has the pandemic changed his business?7:45 – The importance of working with people face-to-face vs online.10:14 – What are the biggest obstacles that people face when it comes to getting results with training?12:19 – Behaviors and behavior change.13:42 – Ownership for one’s actions.25:03 – Why you need to be an educator.27:56 – What level of coaching is Sean providing and how does he know what questions to ask his clients?33:40 – What makes a good trainer?41:24 – Putting one foot in front of the other and moving forward.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Apex Strength Society - https://www.apexstrengthsociety.com.au/ Connect with Sean McInroy: (Social media handles, LinkedIn, Website - hyperlinked)Instagram - https://www.instagram.com/sean.mcinroy/ LinkedIn - https://www.linkedin.com/in/sean-mcinroy-755724152/ Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.f

How To Achieve Sustainable Fat LossIn this episode, Martin will be doing a solo podcast. This episode will be all about how to lose fat and keep it off. Martin will offer evidence-based advice in this episode to help you manage your weight. Martin discussed various topics, including consistency, performance improvement, and self-monitoring.Join in to gain knowledge on how to enhance your performance and learn more about self-monitoring, self-care, goal-setting, keeping goals simple, and avoiding making poor decisions. “This is why you need to have a realistic approach to losing weight because losing that weight is one thing, but again, over 85% of people will gain all of that weight back.”– Martin SilvaTimestamps0:00 – Introduction to today’s episode.1:27 – What is self-monitoring?3:40 – Consistency Over Perfection.6:23 – Who you surround yourself with is key.8:55 – Goal-setting.9:02 – Setting small, measurable goals.9:34 – How do you keep the weight off?11:17 – Setting performance-based goals.12:39 – Three biggest things that cause people to gain all the way back.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

How To Gain Muscle and Lose FatIn this episode, Martin will be going solo. If you’re wondering if you can gain muscle and burn fat simultaneously, this episode of Optimise Your Body is perfect for you. Martin mentioned tips and advice on achieving your dream body, making your body a machine that burns fat while gaining muscle, and many more.Join in to find the right activity to build a Healthy, Strong Body and achieve the best results in the gym whilst being motivated and inspired by Martin's comments. Coaching Enquiry Formhttps://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee “The only way to get sustainable fat loss is to do it the right way, not the fast way.” – Martin SilvaTimestamps1:01 – Introduction.1:51 – Can you build muscle and lose fat at the same time? 2:24 – Can you build muscle when you are in a calorie deficit? 8:38 – When can we take it to the next level?9:58 – Stop focusing too much on the number on the scales.11:40 – The importance of a proper strength training program.13:53 – Tips for getting maximum results in the gym.14:18 – Protein and fibre..15:09 – Prioritizing your sleep.15:56 – How to get your body to be a muscle-building fat loss machine?16:23 – Tracking your calories.17:56 –Building muscle and losing fat simultaneously. Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Optimise Your Body Podcast – (Apple Podcast) https://podcasts.apple.com/au/podcast/optimise-your-body-with-martin-silva/id1524883058 (Spotify) https://open.spotify.com/show/1B4oJAgMQE0j4mIfcBikJN Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Mindful Eating Techniques And How To Start Journaling In this episode, Martin will be doing a solo podcast. This episode was recorded in Europe and was a private episode for clients within his online transformation program. In this episode, Martin will tackle various topics such as the power of mindful eating, how to start Journaling, why Journaling is a powerful tool, and the difference between mental and emotional health.Join in to be knowledgeable on how to start mindful eating, learn more about your relationship with food, some techniques on how to eat mindfully, and how Journaling can help you with your journey to having your dream body.“Your relationship with food says more about your relationship with yourself more than anything else.” – Martin SilvaTimestamps0:00 – Introduction to today’s episode.0:26 – Important things that get clients to be able to get good results physically and mentally.1:06 – What is your biggest struggle?1:30 – What is an action step?1:43 – Mindful eating techniques.3:41 – Eating until you’re 80% full.10:08 – Journaling as a tool to train your brain.11:04 – How to improve your Self-Awareness12:12 – Journaling is like going to the gym.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Self-Love is the Key to HappinessFor this episode, we have Nikki Cassa as our guest. She is a mindset coach & mind-body practitioner, mental health advocate, upcoming author, and podcast host. She empowers ladies to regain their attitude, self-worth, and confidence. This podcast is for you if you want to be motivated and inspired. Nikki shared how she struggled with body dysmorphic disorder and how she also started her self-love journey.Nikki and Martin also talked about the difference between emotional and binge eating, how Nikki’s relationship with food changed after her eating disorder, what was the turning point Nikki encountered, and much more.Stay tuned to learn more about Nikki Cassa’s journey and be motivated by her tale as Martin Silva and Nikki discuss it.“You know, we live in a society where we look to our external world to tell us who we are.” – Nikki Cassa Timestamps 0:21 – Introduction.1:07 – Who is Nikki Cassa?4:51 – Why most people don’t understand the question of who they are?12:27 – Nikki’s struggle with body dysmorphic disorder.18:36 - What does Nikki’s self-love healing journey look like?21:34 – What is emotional eating? What does it mean? How does it work?29:30 – Creating a safe space with clients.31:53 – What advice would Nikki give to the younger version of Nikki? Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)The Conscious Woman (Coming Soon)The Conscious Woman Program -https://nikki-cassa-school.thinkific.com/courses/the-conscious-womanNikki Cassa Podcast -https://podcasts.apple.com/au/podcast/nikki-cassa-podcast/id1602580101 Connect with Nikki Cassa: (Social media handles, LinkedIn, Website - hyperlinked)Instagram -https://www.instagram.com/nikkicassa/?hl=enFacebook -https://www.facebook.com/nikkicassacoach/ Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

With us in this episode is Corey Boutwell. Fitness model, Corey, has triumphed in many tournaments. He is a professional athlete with the WBFF World Beauty, Fitness, and Fashion. He hosts the Corey Boutwell Podcast, is a business coach, and is a specialist in encouraging men to use their Alpha. Using community, coaching, and material, he assists Modern Men in achieving complete independence.Martin and Corey talked about the importance of sleep, who Cory is, the true meaning of happiness, the value of reading books, what Cory has learned about himself, and much more.Continue listening to know more about Cory and be inspired by his words.“Learn as much as you can about relationships now, and also understand how emotions work. Because relationships, I believe, is one of the most important things ever, it’s the testing grounds for learning about yourself.” – Corey BoutwellTimestamps0:03 – Corey’s first time joining a competition.1:20 – What has Cory learned about himself?2:35 – The importance of sleep and productivity in business.5:21 – Who is Cory, and what does he do?15:09 – Do you feel like some men are losing their purpose in life?19:52 – How does the Law of attraction work?22:24 – What’s the true meaning of success and happiness?28:28 – How to get into a state of mind where you are working on yourself?31:34 – The value of reading complex books.31:51 – Why is it important to be honest with yourself?Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Corey’s YouTube Channel - https://www.youtube.com/c/CoreyBoutwellPodcast - https://podcasts.apple.com/au/podcast/corey-boutwell-podcast/id1531072954Friedrich Nietzsche book - https://g.co/kgs/GXdKhpConnect with Corey Boutwell: (Social media handles, LinkedIn, Website - hyperlinked)https://www.facebook.com/corey.boutwell.7https://www.linkedin.com/in/corey-boutwell-7511b511b/https://www.instagram.com/coreyboutwell/Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Is Stress Making you Fat and Unhealthy? Martin is going solo for this episode. Martin discusses how stress affects you in levelling up your body and mind, reaching your full potential, and becoming the best version of yourself. Stress and Sleep will always be the two big rocks. In essence, we require stress. Stress is healthy. Without it, we cannot adapt and survive.Martin also talks about different types of stress, the best tool for stress management, the key to your overall health, and much more.Continue listening to learn more about different types of stress and how to handle it.“Stress plus rest equals growth.” – Martin SilvaTimestamps0:32 – Two big rocks you need.1:58 – Everyone has a different-sized stress bucket.4:10 – The importance of paying attention to your body’s signals.7:10 – What is the best tool for stress management?7:37 – Journaling.8:14 – Talk about your feelings.8:48 – Movement.9:07 – Not checking your phone.11:58 – Meditation.13:59 – Cold water therapy.17:37 – What is the key when it comes to your overall health?Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Break Free From An Unhealthy LifestyleWe have Dr. Anna Cabeca as our guest in this episode. Throughout her 20+ year career, Dr. Anna Cabeca has helped over 10,000 women in her private clinic and millions more through her books, online videos, and articles. A sample of credentials are as follows: A Fellow in Gynaecology and Obstetrics, Integrative Medicine, Anti-Aging, and Regenerative Medicine who is triple board certified. Specialised certificates in bio-identical hormone replacement therapy, sexual health, and functional medicine. Writer of: USA Today bestseller "The Hormone Fix" - ("It's never too late to thrive. This book is your guide to doing exactly that." Dr. Mark Hyman, New York Times bestselling author "Keto-Green 16 "- (950+ 5 star reviews on Amazon) and "MenuPause" - ("shows how to take charge of our health in midlife." Dr. Izabella Wentz).Martin and Dr. Anna talked about how to get into keto-adaptive physiology, common medications for edema, causes of weight gain, and many more.Continue listening to learn more about Dr. Anna and how to keep your body healthy.“Working with so many clients and focusing on sleep, and recognising that it's not just about the number of hours we sleep, but the quality of that sleep is more important.” – Dr. Anna CabecaTimestamps0:02 – Dr. Anna Cabeca's background.3:26 – What were the biggest challenges of Dr. Anna and how did she overcome it?12:08 – Fasting.10:08 – Dr. Anna looking at the food diaries of women.12:58 – How to get into keto-adaptive physiology.18:43 – What is a six-day keto plan?21:46 – What is the most common medications that women put on for edema.30:01 – Advice Dr. Anna would give to the audience when it comes to sleep.38:59 – What are the main causes of weight gain?Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)MenuPause - https://www.barnesandnoble.com/w/menupause-anna-cabeca-do-obgyn/1139853883?ean=9780593234495Keto – Green - https://www.barnesandnoble.com/w/keto-green-16-anna-cabeca-do-obgyn/1135275225?ean=9780593157947Barnes & Noble - https://www.barnesandnoble.com/Amazon - https://www.amazon.com/Connect with Dr. Anna Cabeca: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/thegirlfrienddoctor/https://drannacabeca.com/https://www.facebook.com/thegirlfrienddoctorhttps://www.linkedin.com/in/drannacabeca/Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

In this episode, we have Christine Forsythe as our guest. She is a registered dietitian, fitness model, food stylist, and dietitian/health coach at Rachel Scheer Nutrition, LLC. Christine is a dedicated, friendly, and diligent student who sincerely cares about her health and the health and well-being of people around her. She wants to engage with athletes and community members to help them get nutritional knowledge that will help them both now and in the future.Martin and Christine talked about many things, like Christine’s background, how she got into functional medicine, Weight Loss Resistance, her family, thyroid and metabolism, and many more.Tune in for more and find out who Christine Forsythe is.“And so, I would say for the average listener, instead of trying to focus on your water, and your food, and your skincare, and your home, and all of these different things, pick one and dive into it. And then once you feel really comfortable and confident, take on the next one.” – Christine ForsytheTimestamps0:57 – Who is Christine Forsythe?1:34 – How Christine get into functional medicine?3:17 – What is the difference between functional medicine and western medicine?8:51 – What are the main issues for Christine which are causing people to struggle with staying in control of their health?12:04 – What is one thing Christine hears from her clients?14:43 – Top three main concerns. 22:24 – Weight loss resistance.26:14 – Food quality.33:18 – What helped Christine to stay healthy and keep a good relationship with food?Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Rachel Scheer - https://rachelscheer.com/application/?utm_source=christineConnect with Christine Forsythe: (Social media handles, LinkedIn, Website - hyperlinked)https://www.facebook.com/Christine.TheDietitian/https://www.linkedin.com/in/christine-forsythe-41540aa3https://www.instagram.com/christine.thedietitian/Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

In this episode, Martin will assist you in determining the ideal diet to follow to lose weigh and more importantly, keep it off. He will help you pick among the diets like the Keto diet, paleo diet, vegan diet, carnivore diet, and more. In addition, he will tackle topics such as nutrition, his binge eating disorder to inspire you, your relationship with food, ultra-processed foods, investing in a good coach and many more.Stream to discover more about diet, nutrition, the best diet for you, how to improve your relationship, and many other topics.“Your relationship with food really says more about your relationship with yourself than it does with anything else. Because ultimately, emotional eating, we're eating based on how we feel right?” – Martin SilvaTimestamps0:48 – About nutrition.2:08 – Martin’s binge eating disorder.3:01 – Getting over the binge eating disorder.3:22 – Your relationship with food.04:00 – Processed foods.6:34 – Animal based diet.8:59 – Protein.16:58 – Investing in a good coach. Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Martin will be doing a solo podcast for this episode. Three years have passed since Martin last visited his native country, and he is now back in the UK for a few months. Martin covered various topics in this episode, including his top 5 exercises for increasing general strength and muscle mass, the importance of proper technique, practicing to improve form, and much more.Keep listening to learn how to work out effectively and get the best results.“When we suck at something, we tend to avoid it when in reality, we should tackle it.” – Martin SilvaTimestamps0:47 – How do we really get the most out of our workouts?1:24 – Martin’s experience.3:10 – How do you lift weights properly?3:28 – The importance of proper technique04:52 – How can you maximize your workouts?7:56 – Martin’s top 5 exercises.17:29 – Being smart with your approach.18:28 – How intense should you train? Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Phil Graham will be our guest for this episode. Phil is a friend of Martin and his mentor. He is an entrepreneur and is recognized for establishing incredibly profitable fitness businesses. Since 2011, he has been actively involved in this industry. He has written the widely acclaimed book on diabetic muscle and fitness and launched The Fitness Entrepreneur Podcast, which has repeatedly reached the top of the iTunes health charts.In this episode, Phil shared his knowledge and talked about his experiences, his life, how he got into fitness, and many more. Keep listening to learn more about Phil Graham and to be motivated by his journey.“Your biggest traumas or your biggest chaos is quite often, you know, the very reason why you take action, or you go a certain direction in life.” – Phil GrahamTimestamps2:09 – Who is Phil Graham?2:50 – How Phil got into fitness.8:36 – Three qualities that you need if you wish to achieve greatness in the world.9:42 – Questions you should ask yourself.10:12 – Using materialistic things.10:56 – Looking at challenges in your life.16:51 – What are Phil's biggest lessons?Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Connect with Phil Graham: (Social media handles, LinkedIn, Website - hyperlinked)https://www.phil-graham.com/https://www.instagram.com/philgraham01/https://www.linkedin.com/in/philgraham01/https://www.facebook.com/officialphilgraham/Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Protect Your Mental WellnessIn this episode, Matt Davies will be our guest. Matt is a Certified Breathwork instructor and is one of the ambassadors for Brotectors. He is a director of a business that makes mobility furniture and works at Brotectors in his spare time. He is from Pentre, Wales, in the United Kingdom.This episode’s topic will be all about mental health. Martin and Matt tackled such things as techniques for maintaining your mental wellness, their struggles with mental health, how to overcome it, and many more.Tune in to learn more techniques for overcoming your mental health struggles and learn more about Matt Davies.“Fun comes down to the individual. It could be a walk or it could be reading a book. It's doing things for yourself.” – Matt DaviesTimestamps0:37 – Who is Matt Davies?2:35 – Matt’s experience.4:56 – Is medication for your anxiety and depression recommended?5:45 – Matt’s breakthrough.10:34 – How important is meditation and breathwork?12:39 – Cold water therapy.23:09 – Summarization.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Brotectors website-https://www.brotectors.co.uk/Breath: The New Science of a Lost Art- https://g.co/kgs/SktVaEConnect with Matt Davies: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/matt_2287/https://instagram.com/brotectors?igshid=YmMyMTA2M2Y=https://uk.linkedin.com/matthew-davies-383b79b9Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Martin and Gary discussed sleeping in this episode. Gary helps high-performing entrepreneurs avoid burnout and is a sleep and health coach for business owners. He will assist you in getting the best possible sleep so that you have increased energy, fat loss, productivity, and professional success.Gary discussed a variety of subjects related to sleeping, including why we sleep, weight loss in sleeping, what it does to us, sleep problems and how to solve them, and much more.Stay tuned to learn more about sleeping with Martin and Gary.“The body needs calories to actually sleep, believe it or not because sleep is a source of active recovery. We are actively doing something when we are sleeping, even though we're not consciously aware of it.” – Gary J. AllmanTimestamps0:33 – Gary’s story.3:30 – What is the purpose of sleeping?4:49 – Humans always push the boundaries.5:51 – How important is sleep for weight loss?7:31 – Our hunger hormones.9:29 – Consistent wake time and sunlight exposure in the morning.14:20 – Keeping everything as simple as possible.16:06 – What to do to break the monotony in the cycle that you're going through.18:37 – Two of the biggest disruptors of sleep.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)The Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night - https://g.co/kgs/CXWBCbConnect with Gary Allman: (Social media handles, LinkedIn, Website - hyperlinked)https://www.linkedin.com/in/gary-j-allman-610836238/https://www.instagram.com/garyjallman/https://www.facebook.com/gary.allman.12https://www.tiktok.com/@sleepoptimisationcoachhttps://twitter.com/garyjallman1Connect with Martin Silva: https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching

Martin will be doing a solo episode for this one and discussing the restricted eating window. If you intend to practice time-restricted eating, this episode will be beneficial. In this episode, Martin discussed time-restricted eating and answered questions like can it help with weight loss?Is it advised that you do it? What is key to weight loss? And a lot more.Tune in for more information about time-restricted eating and learn helpful tips from Martin Silva.“Tracking is not a destination. I do not want you to use that for the rest of your life to track your food, okay? It's not a destination, no one wants to live like that, but it's a fantastic starting point.” – Martin SilvaTimestamps0:21 – What is time-restricted eating?2:12 – Is time-restricted eating the best solution for weight loss?5:24 – Your behaviour around food is also essential.7:56 – Main reasons why people succeed to lose weight and keep it off. 8:10 – Self-monitoring/Tracking your food.10:59 – Food Quality.12:42 – Environment and encouragement.12:10 – Ultra-processed foods.12:52 – Criticism.Connect with Martin Silva:https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.comOptimiseyourbodycoaching

We have Pete Evans as our guest on this episode. For the past ten years, he has presented television programs in Australia. In 2012, his series My Kitchen Rules drew a viewership of more than 3.5 million, making it one of the most-watched programs in Australia that year. He inspires people and families worldwide with his love of food and commitment to a healthy lifestyle.Martin and Pete talked about Pete’s journey as a public figure, how it all started for Pete, what he has been doing, how he handled being in a tough industry, and much more in this episode.Continue to listen and catch up with the one and only Pete Evans.“We all have these special gifts. We all have these things that we want to share with others and get out of us, so to speak, our dreams or ideas and concepts, turning them into reality. I mean, that's our special gift as human beings.” – Pete EvansTimestamps1:22 – Yoga retreats, wellness retreats, and cooking retreats.4:14 – How everything began for Pete.9:06 – When Pete became a chef.13:12 – What is it like to be a public figure for Pete?23:57 – How Pete developed his courage 25:27 – Working in a challenging industry.30:19 – Pete's way of life in the media.35:02 – Pete’s turning point.41:54 – Pete being an educator.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life by Nora Gedgaudas https://web.facebook.com/ThePaleoWayTribe/Connect with Pete Evans: (Social media handles, LinkedIn, Website - hyperlinked)https://peteevans.com/https://www.instagram.com/evolvenetworktvhttps://t.me/s/ChefPeteEvansConnect with Martin Silva: (Social media handles)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/MartinSilvaWbffPro

Our guest for this episode is Andrew Bond. He is a Nutrition & Lifestyle Coach and a personal trainer in New York City. Andrew’s sessions, programs, and dietary adjustments are unique and designed to meet everyone’s individual needs and objectives. Being surrounded by contented, healthy, and highly motivated clients give Andrew great pride.In this episode, Martin and Andrew discussed various topics, including what Andrew had been up to throughout the years, advice Andrew had for everyone, and much more.Stay tuned to know more about Andrew Bond and be inspired by his words as he and Martin talk.“But health should be a priority at the end of the day.” – Andrew BondTimestamps1:00 – How have things been going for Andrew recently.4:16 – We all go through the same thing.7:56 – Andrew's advice for maintaining a healthy lifestyle.11:04 – Time management.14:56 – Having difficult people around you.16:54 – Andrew struggling with himself.18:06 – Help improve your mood.23:15 – Being overly restricted is not healthy.Connect with Andrew Bond: https://www.instagram.com/mrbondfitnessConnect with Martin Silva: https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching