Optimise Your Body with Martin Silva

Our guest for this episode is Helena Sly from Sydney, New South Wales, Australia. She is an Online Health & Fitness Coach at Helena Sly Health & Fitness. She is a seriously well-rounded athlete who loves being active and eating to fuel her goals. She helps improve her client's relationship with food, training, and body by empowering them with education and support.We will learn about Helena's online health and fitness coach journey in this episode, including how she overcame challenges, how she stays in shape, and much more.Stay tuned to learn more about Helena Sly's journey and be motivated by her tale as Martin Silva and Helena Sly discuss it.“You don't always have to say yes, you don't always have to say no, but knowing you have the permission to say yes, I think makes it a lot easier.” – Helena SlyTimestamps2:33 – How Helena manages to stay in shape.3:23 – Growing up as a dancer and a martial artist.5:44 – Helena’s struggles in the world of competing.15:14 – Helena’s mindset in self-care.19:20 - How important is the strength training element for people to build their best body?22:31 – Helana’s mentality if ever she lost half of her strength.22:58 – Her mum as one of her clients.25:34 – The powerful story of the older sister of Helana’s mom.Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)Helena Sly Health and Fitness website - https://helenaslyfitness.com/Connect with Helana Sly: (Social media handles, Website - hyperlinked)https://www.instagram.com/helena__sly/https://www.instagram.com/coach_helena_/https://www.facebook.com/helenaslyfitness/Connect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

I interviewed Robb Wolf. Rob is a former research biochemist is the 2X New York Times/WSJ Best Selling author of The Paleo Solution and Wired To Eat. Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast, books and seminars.

I caught up with my friend Stuart Cooke who is the CEO of 180 Nutrition. We discussed the fundamentals of nutrition for fat loss and overall health & how to finish this year looking and feeling incredible.

I'm sharing a live client group coaching call where we discuss:- How to optimise your sleep to improve the way your body looks- Top sleep hacks for better performance and energy - Mental Health and comparing yourself to others Check me out on instagram: @martinsilvafitness

I touched base with my friend and ex world champion bodybuilder- Vinny Gough. Vinny talks about how he overcame his struggle with addictions, the dark side to the bodybuilding world and how he's using his experience to transform lives.

I catch up with my friend who is the owner of the Level Up Academy. Ben is a world class coach who helps Men get to The Next Level with their Physique, Performance and Overall Life. There's a huge amount of value within this episode if you're looking to Level Up your Mind and Body.

Elle Russ is the best-selling author of two books: Confident As Fu*k and The Paleo Thyroid Solution. Elle is an elite coach, TV-Film writer, and the host of Mark Sisson’s Primal Blueprint Podcast which has over 20 million downloads. You can learn more about her and her work at ElleRuss.com

@Mindpumpadam is a co-host on the world's leading health & fitness podcast- Mindpump. This episode was a live webinar that Adam hosted for my clients. In this interview we cover: - Reverse Dieting and how eating more can give you the body you desire- Adam's story - The Mindset attributes required to achieve long-term success with health and fitness- Why weight training is superior to cardio for fat loss and overall health- Nutrition, Carbohydrates and more!

Mark Strathern is an online coach who helps people who struggle to put themselves first achieve peak physical condition, mental and emotional stability, to reach their true potential. The episode is loaded with valuable advice on how to upgrade your mindset and transform your body. Instagram: @markstrathern_thepeoplespt

Shawn Baker is a doctor, an athlete, a father, a proponent of the carnivore diet and the following: - Orthopedic Surgeon- Athlete – World Record Holder- CEO at Revero- Author of The Carnivore Diet- International Speaker- Podcast Host - Consultant- A lifetime of pursuing excellence- Pushing the boundaries and not settling for mediocrity- Father, Soldier, Revolutionist Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:https://mailchi.mp/1fe353b57501/level-up-7-day-challengeReady to become our next success story? Take the first step by completing our Coaching Enquiry Form.:https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.eeConnect with Martin Silva: (Social media handles, Website - hyperlinked)https://www.instagram.com/martinsilvafitness/https://www.youtube.com/c/MartinSilvaWBFFProhttps://www.facebook.com/Optimiseyourbodycoaching/

Ash Dykes is an explorer, extreme athlete, motivational speaker and 3x World First Record Holder.Ash recently head-lined global news by becoming the first person to hike the entire length of the Yangtze River in China. A 4,000-mile journey that took him 352 days to complete, he faced bears, altitude, wolves, landslides, blizzards and had to send 10 of the 16 team members (that joined him for short stints at different locations) home, due to altitude sickness, fear of wildlife and/or injury. Instagram:@ash_dykes Website:https://www.ashdykes.com/ Ash Dykes book:Mission Possible: A decade of living dangerously RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I talk about the impact modern day stress has on our mind and body. I also share scientifically proven methods to help stop mindless eating, stress management, the link between high stress and obesity, fat loss and more. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I have been getting lots of messages from my audience on how to prevent muscle wastage during COVID-19. No gym, no problem. Throughout the course of this episode I share with you how to retain and build muscle from the comfort of your own home with minimal equipment. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am joined by good friend and fitness expert- Andrew Bond. We give you some key tips to help you stay shape physically and mentally during self isolation. DURING THIS EPISODE WE TALK ABOUT: The impact the corona virus has had on the cities we live in. (Sydney and New York City) The methods that we use to take care of our mental health and manage stress The proven scientific methods which help improve brain health Why this is a great opportunity to work on your personal development How to build muscle and lose body fat at home using minimal equipment Working on your weak exercises using your own bodyweight for maximum results Why resistance bands are so effective for muscle growth Key Nutrition tips to prevent mindless eating during self isolation Strategies to help you increase your daily activity and calorie output during self isolation Get your free recipe books HERE. Get your free training and nutrition guides HERE. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I catch up with my friend- Kane Silver. Kane is a world class dancer and he has worked with the likes of Nicole Sherzinger, Justin Bieber, Kylie Minogue and Jason Derulo. Kane has also learnt how to optimise is body by eating right, training properly and living more of a balanced lifestyle. We discuss mental health, social media comparisons, fat loss, building metabolism, and more. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I explain the difference between weight training and cardiovascular training when it comes to fat loss, developing metabolism, mental health, longevity and more. Get your free recipe books HERE. Get your free training and nutrition guides HERE. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I discuss the most effective ways to create a healthier relationship with food. Whether your goal is overall health, building muscle, losing fat or all of the above, these methods will help you improve your relationship with food. To download your FREE fat loss, core and fasting guides, click HERE. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Dr Jacobi is a naturopathic physician and also a gut health expert with over 20 years experience within the realm of gut health and digestive disorders. Nirala is also considered one of Australia’s leading experts in the treatment of small intestine bacterial overgrowth (SIBO), a common cause of IBS. She frequently lectures nationally and internationally on this topic, plus Nirala is the Medical director and Naturopathic physician at Jacobi Natural Health Care and The Biome Clinic in Wilsons Creek, Australia. DURING THIS EPISODE WE TALK ABOUT: How much protein do we really need both for health and building muscle. The importance of fibre for gut health & weight loss. The best kind of foods for most people for gut health & overall wellness. How Nirala treats digestive disorders such as SIBO & IBS. The link between the gut and the brain, and how this can potentially contribute to mental illness. How poor gut health is directly linked to obesity & chronic illness. Intermittent Fasting & More. WEBSITE: www.thebiomeclinic.comFACEBOOK PAGE: The biome clinicINSTAGRAM: @Dr.Nirala.Jacobi RATINGS & REVIEWSIf you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCASTCurrently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I join forces with 180 Nutrition CEO- Stuart Cooke. I have now collaborated with 180 Nutrition and Stu wanted to interview me on the 180 Nutrition podcast- The Health Sessions. I delve deep into how I got into fitness, why I started competing as a bodybuilder, why adding more whole food to your diet will help you get the body you desire, and more! The biggest misconceptions in the fitness industry How to supercharge your metabolism for optimal fat burning Why drinking clean water is so effective with gut health Lots more on how to build your best body and achieve better overall wellness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I was fortunate enough to have Jamie Alderton on the show for the second time. Jamie Alderton is a best-selling author and social media expert who helps thousands of people develop their body, 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 in sled pushing, backwards running and box jumping. He balances the entire act with his family life as a loving husband and father of two. Jamie’s Instagram: @jayaldertonJamie's new book:Meltdown DURING THIS EPISODE WE TALK ABOUT: Jamie explains why mindset is so important when it comes to developing your body, brain and business Why finding balance in your life is the key to success Jamie’s journey from being made redundant, to becoming a top selling author and having a number 1 podcast on iTunes Why rest and taking time out is so important in terms of optimising your body, brain and business Jamie runs us through the four pillars of overall health from his new book- Meltdown How to unplug from social media and disconnect from technology to improve your productivity The importance of getting good sleep and implementing a night routine Jamie’ morning routine and why this is so valuable to him Cold water therapy benefits for the mind Why doing one thing that you dislike every morning is so important The discipline required for Jamie to push a 140kg sled for 24 hours The biggest challenges Jamie faced whilst breaking 3 world records including box jumping Mount Everest and running backwards for 24 hours Stoicism and how this helped Jamie turn his hardships into happiness Learning lessons from setbacks to achieve success RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

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. Adam' Instagram: @mindpumpadam 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 health RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Andrew Bond and I share with you our top 10 tips for losing body fat. DURING THIS EPISODE WE TALK ABOUT: The fundamentals for reaching your goal of fat loss and optimal health. How over eating healthy foods can still make you gain body fat. Mistaking hunger for thirst. Why eating too little can holt your fat loss goals. Prioritising sleep quality for fat loss. Why you should avoid foods with the word "Diet' in. The "eggs are bad for you" myth and why you should eat them for breakfast. Eating fats to lose fat. Intermittent fasting for fat loss. Why the 'Keto" diet is a bad idea for fat loss. Why you shouldn't store junk food in your house. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

A solo podcast episode where I break down the main reasons why resistance training is the best form of exercise in terms of your mental health, longevity and building an admirable physique. DURING THIS EPISODE I TALK ABOUT: Resistance training vs cardio for your mental health My experience with depression and how resistance training helped me overcome it The mental health benefits that I have experienced with my clients who are consistent with resistance training An insight into a study which concluded with resistance training being better than cardio for anxiety and depression Why strength training is more beneficial than cardio for bone density, heart health, healthy hormones, longevity and fat loss The reason why lifting weights will help you shift body fat, and more Follow me on instagram: @martinsilvafitnessGet your FREE fat loss, ab and fasting guides HERE.For online coaching or competition prep, email: [email protected] Check out this study on why strength is so important for longevity. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I had my followers on instagram vote for a specific topic to talk about and they choose sleep. I had James Swanwick on my show last April and he is a sleep expert. This particular episode is up there in my top 5 downloaded episodes, lot's of great information regarding sleep and alcohol within this episode. I am joined my James Swanwick who is an Australian American investor, entrepreneur, speaker, health coach, former SportsCenter anchor on ESPN, and host of the James Swanwick Show podcast. He’s the creator of blue light blocking glasses called Swannies from Swanwick Sleep, which help people reduce their blue light exposure and ultimately sleep better. James is also 9 years alcohol free, and ever since cutting out alcohol, his life has transformed for the better. James runs a 30 day no alcohol program, which has helped tens of thousands of people quit drinking, plus he runs a program called project 90 which helps business owners cut out alcohol for 90 days and beyond. DURING THIS EPISODE WE TALK ABOUT: Why James quit drinking and how being alcohol free has changed his life. Why alcohol is so detrimental for our mind and body. The challenges James has faced since becoming alcohol free. The amazing results that James has had from his 30 day no alcohol challenge. The science behind sleep and why it is so important. James' top tips for improving sleep quality. The importance of preparing yourself for a good sleep. Blue light blocker glasses and how they help us preserve melatonin which is vital for a good sleep. James' lifestyle and how he stays healthy. James' daily gratitude practice to maintain a positive outlook on life. The importance of giving, and why human connection is so important. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Sal Di Stefano is a Co Host’ on one of the worlds leading health & fitness podcast’- Mind Pump Media. Sal has racked up over 20 years of experience within the fitness industry as a gym owner, gym manager & personal trainer. Mind Pump was the first ever podcast that I listened to over 3 years ago, they inspired me to start this podcast and have taught me most things I know about the science behind health & fitness. Sal’ knowledge is 2nd to none when it comes to training programming and everything else related to optimising your body. This is one of the most knowledge packed episodes to date, be sure to check it out. DURING THIS EPISODE WE TALK ABOUT: Losing body fat the right way instead of the fast way. Sal’ methods for helping people make long lasting lifestyle changes in order to build their best body. The importance of sleep quality and managing stress. The most effective way to build muscle. Sal’ experience with going through a divorce. The future of fitness and whether Sal thinks there will still be opportunities for Personal Trainers with the emergence of technology. Where Sal see’s Mind Pump in 10 years time and the biggest mistakes they have made. The importance of abstinence. The importance of having a tribe. Sal’ definition of success. Get your EXCLUSIVE training and nutrition bundle HERE. OFFER ENDS SOON Get you FREE fat loss fundamentals guide HERE. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

We share with you six of the most effective ways to to build your best your best body this year. We cover nutrition advice, training programming, mindset and more. Whether you are someone who wants to lose fat, build muscle, improve health, compete at a show, or all of the above, you will get some good value out of this episode either way. Purchase our version 1.0 training program to receive your FREE nutrition fundamentals guide! RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Optimise your body counterpart, Andrew Bond and I share our top tips to help you stay in shape over the festive period. DURING THIS EPISODE WE TALK ABOUT: How we overcame the binge eating disorder and managed to build a healthy relationship with food Top tips to help you enjoy and indulge over the festive period with gaining body fat The importance of being present and embracing the relationships that you have with loved ones over the xmas period How to combat any anxiety you may feel when it comes to the consumption of calories What type of training to do when consuming more calories for better results Alcohol and top tips for avoiding deadly hangovers and poor food choices the day after drinking RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Better known as Vegainz Coach, Mike Case turned to a fully plant based diet around 6 years ago. Mike has been a strength coach for well over 10 years, first starting out in the UK, before training in NZ and now based in Melbourne, Australia. I eat an omnivorous diet so Vegainz and I have a huge debate on whether or not eating a vegan diet is optimal for overall health and performance. We also had different points of view on the recent “Game changers documentary”. DURING THIS EPISODE WE TALK ABOUT: Why Vegainz coach switched over to a plant based diet from an omnivorous diet Our opinion on plants vs meat for nutrient density Our viewpoint on whether or not meat is bad for your health Nutrient deficiencies to look out for on a vegan diet We have heated debate on the studies done on plants reversing heart disease We exchange ideas on the lifestyle factors leading to the obesity and chronic illness epidemic The game changers movie debate Nutrition in relation to erectile dysfunction Debate on heart disease and it’s link to meat consumption How Vegainz eats and his advice on how to eat a healthy plant based diet Cholesterol- is it good or bad? The pros and cons of fish consumption How to get omega 3 fatty acids from plant sources Mental health and the importance of human connection Mike’ insight on the impact of animal products on the environment The most effective way to lift weights for most people The importance of mobility for maximum results RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Carter Good has lost over 145 pounds and has since made it his life's mission to help others achieve similar success. His mission is to help others eliminate their struggle with weight and experience all of the amazing benefits that living a healthier life can provide both physically and mentally. Carter has almost half a million followers on his Instagram alone due to the highly effective, informative content he puts out there. He is also a successful online coach and he specialises in helping people lose body fat and improve overall health. DURING THIS EPISODE WE TALK ABOUT: Carter’ story The main reason Carter decided he had to make a change and transform his life Carter’ personal experience with diet fad’s Carter’ view on the vegan diet and the game changers documentary The mindset required to get in shape both physically and mentally Carter’ top tips for losing body fat and keeping it off Why effective communication is so important as a fitness coach The importance of sleep quality when it comes to fat loss Why accountability is so important at the start of your fat loss journey Why patience is so important for fat loss Why it is so important to embrace and enjoy the process when it comes to getting in shape The difference between health and aesthetics Carter’ top tips for building a successful business Get your free fat loss fundamentals guide HERE RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Part CEO, part personal development wonk, and part biohacker info geek, Thom King is a self-confessed serial entrepreneur. While his favourite book list contains many success oriented and personal-development classics, the traditional definition of achieving success (e.g. make a lot of money) is not what inspires or motivates King. He follows more of a “you aren’t doing well unless you’re also doing some good” line of thinking. King’s company has been built around the simple principle of “do the right thing.” In 1999, Thom’s personal passion for food and his concern over the explosion of metabolic disease led him to found Steviva Brands, now known as Icon Foods, with a mission to stem the tide of “diabesity” by providing consumers healthy alternatives to sugar. In recent years, his passion for food and optimal health have intersected with his embrace of a ketogenic (low carb, high fat) diet. Thom’s latest project is a line of ketogenic condiments intended to help more people successfully adopt a healthier lifestyle. DURING THIS EPISODE WE TALK ABOUT: Thom's story and why he decided to start following the keto diet. Thom's experience with adopting a keto lifestyle. The challenges Thom faced whilst transitioning over to a keto diet. The best food sources to eat when following a keto diet. The benefits of using mainly fats as an energy source as opposed to carbohydrates. The cholesterol myth explained. Why Thom's morning rituals such as journaling are so important to him. Thom''s recent experience with adrenal fatigue and he overcame it. How Thom built a multi million dollar business. Thom's advice on how to create better work-life balance. How Thom started developing non artificial, natural sweeteners. The truth about artificial sweeteners and why they are not ideal for your health. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Tracking your calorie intake or eating intuitively, what is the most effective method when it comes to building a healthy relationship with food, fat loss or muscle gain? Throughout the course of this episode I break down both methods and which one delivers the best results. I have based this information on my experience having coached hundreds of people, having competed at a high level myself as a pro physique competitor and also the outcome of scientific studies. Get your FREE FAT LOSS GUIDE HERE. Follow me on instagram: @martinsilvafitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I had a conversation with Jordan Syatt who is an extremely successful Online Strength and Nutrition coach, he also has over half a million followers on his instagram alone due to his incredible nutrition and fitness content. Jordan is a short, bald, Jewish guy with an affinity for Deadlifting and also happens to be Gary Vaynerchuk's personal trainer. He wasn't sure what else to put in his bio (nor did he enjoy writing this in the third-person) so he'll end it here. That said, he's an open book and you can ask him, literally, anything you want. Also, as of this moment Jordan is looking to hire someone to help him write his bio. All help welcome. DURING THIS EPISODE WE TALK ABOUT: What inspired Jordan to get into the world of health, fitness and nutrition. How Jordan became Gary Vaynerchuk’s personal trainer and the impact this had on his life. The sacrifices Jordan had to make to build a huge social media following and an online fitness business. The pros and cons of losing body fat quickly. The different methods Jordan uses with his clients when it comes to losing body fat and building muscle. Why Jordan achieves better results with online clients as opposed to when he used to train people face to face. Why meal plans fail people most of the time when it comes to shifting body fat, building muscle and overall health. Jordan’ experience with his recent challenge of eating 1 Big Mac per day for 30 days. A calorie deficit for fat loss explained. Why adequate protein is important whilst in a calorie deficit for fat loss. Why meal frequency does not matter for fat loss and muscle gain. Jordan’s take on eating meat vs following a vegan diet. Jordan’ top tips for getting in shape and achieving sustainable health. Get you free fat loss fundamentals guide HERE. Online nutrition and fitness coaching enquires: [email protected] RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I dropped a solo episode talking about the reverse dieting and metabolism building process that I am currently focusing on post physique competition. I talk about the importance of slowly increasing calorie intake to boost metabolism and build muscle without gaining excessive amounts of body fat. I also share with you my top tips for developing your metabolism and building a lean, mean physique. Looking to get shredded for a comp or just for the beach? Struggling to lose body fat and keep it off? Or are you just looking to improve the quality of your life by improving your health? Email: [email protected] for any enquires regarding our online nutrition and fitness coaching services. Get you FREE FAT LOSS GUIDE HERE. Follow me on instagram: @martinsilvafitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Glenn Livingston, Ph.D. is a veteran psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. You may have seen his (or his company's) previous work, theories, and research in major periodicals like The New York Times, The Los Angeles Times, The Chicago Sun Times, The Indiana Star Ledger, The NY Daily News, American Demographics, or any of the other major media outlets you see on this page. You may also have heard him on ABC, WGN, and/or CBS radio, or UPN TV. Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.Click here to learn more about his book: "Never Binge Again: Stop Overeating and Binge Eating and Reprogram Yourself to Think Like a Permanently Thin Person...on the Food Plan of Your Choice!" DURING THIS EPISODE WE TALK ABOUT: Glenn's story and how he developed obsessive eating habits. The psychology behind why we overeat and develop the binge eating disorder. Glenn' theory on why processed foods hijack our brains and cause us to overeat. Glenn' advice on how to substitute processed foods to whole foods and still enjoy the taste. How to up-regulate your taste buds to make you enjoy vegetables more. A deep insight into Glenn' experience with obesity and "Food prison" and how he managed to overcome poor health and obesity. How to manage your "Inner pig" and why your inner pig will continuously try to make you make poor food choices. Glenn' top tips on how to shape your environment in a way which helps you eat less and make healthier choices. Top tips from Glenn to help you stay on track with healthier eating habits. The importance of making your health a priority in order to improve the way your body looks. How to receive glenn' top selling book- Never binge again, for FREE. Website: https://optimiseyourbody.comOnline coaching enquires: [email protected] RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Andrew interviews me based on my experience having competed as a mens physique and fitness model competitor 8 times in total. At the time this podcast was recorded I was 3.5 weeks out from my upcoming physique competition where I will be competing for the 2nd time as a Professional level Wbff fitness model, so we also talk about my current preparation for this show. Andrew and I go deep on this episode and we talk a lot about the mental health issues we faced on our journey including body dysmorphia, the binge eating disorder and depression. DURING THIS EPISODE WE TALK ABOUT: Why I decided to compete as a physique athlete and enter the world of competing. My battle with the binge eating disorder and the dark side of restrictive eating. Our experience with body dysmorphia and training from a young age because of insecurities. Why I have remained steroid free and how to build an admirable physique without steroids. The financial side of bodybuilding and how athletes get paid from the sport. How we overcame an extremely unhealthy relationship with food. How the binge eating disorder affected our mental health. Being driven by health vs being driven to maintain 6 pack abs. An insight into my current preparation for my bodybuilding comp in a few weeks time. The sacrifices I have made with my overall health during my current preparation for the Wbff Australian championships. OCD and orthorexia when it comes to training and nutrition. How to get lean and make important behavioural changes to improve overall health. My top tips for anyone who is thinking of competing. Website: https://optimiseyourbody.comOnline coaching enquires: [email protected] instagram: @martinsilvafitnessAndrew' instagram: @mrbondfitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Throughout the course of episode 78, we discuss the most effective ways to build your abdominals and how to connect to your core muscles properly for maximum results. We also exchange ideas on how your can make your waist smaller, and make your abs more visible at higher body fat percentages. DURING THIS EPISODE WE TALK ABOUT: How to connect to your core muscles properly to build your abdominals more effectively and to prevent injury. How to brace your core properly to stabilise your spine and develop your abs. How to make your waist smaller and strip body fat around your stomach. My current ab training regime leading up to my pro bodybuilding competition. The best rep range and training methods for building your abs. The importance of treating your abdominals just like any other body part in terms of building muscle. Why it is important to build a healthy relationship with food and make your health a priority to have a lean waistline all year round. Why you should avoid fads such as a waist trainer to shrink your waist. Get your FREE 4 week core training guide HERE. Check out our 2 videos demonstrating the best abdominal exercises: Video 1- How to do a hanging leg raise.Video 2- How to do a roman chair sit up. Website: https://optimiseyourbody.comOnline coaching enquires: [email protected] instagram: @martinsilvafitnessAndrew' instagram: @mrbondfitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am accompanied by fellow optimise your body teammate @mrbondfitness. We delve deeper into how training the full body completely transformed the way we train and how we train our clients. We elaborate on the science behind lifting weights and we explain how you can get better results with your physique and overall health, with much less effort. DURING THIS EPISODE WE TALK ABOUT: How to build a better physique with less time and effort. Why it is so important to train your body parts more frequently with less intensity for maximum results. The science behind building lean muscle effectively. Why split body part training is not as effective as full body training for losing body fat, building muscle and overall health for most people. The importance of finding balance in your life and building strong relationships outside of the gym. How to structure a full body weight training session for optimal results. Why most people need to reduce training intensity to maximise muscle growth and shift body fat. How to find the optimal rep range for your body. Website:https://optimiseyourbody.comFree Guides:https://optimiseyourbody.com/free-guides/My instagram:@martinsilvafitnessAndrew' instagram:@mrbondfitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

William Pullen practices psychotherapy in West London, UK and he is also a TEDx speaker. He specialises in individual therapy for adults and young people dealing with such issues as depression, motivation, anxiety, life changes, relationship problems, addiction. William suffered from depression himself and used running and outdoor group fitness to help him overcome these mental health ailments, this inspired him to develop his own app- Dynamic Running Therapy. You can find William' TEDx talk on Youtube- Movement is medicine. William' Instagram- d_runningtherapy DURING THIS EPISODE WE TALK ABOUT: How William helps people overcome mental health issues as a psychotherapist. William's battle with depression and how he eventually used these hardships to benefit others. How human connection and exercise impacts our mental wellness. William' experience as a therapist helping people overcome the feeling of constantly striving and expecting more out of life. The downside of constantly chasing a better looking physique. Orthorexia, obsessive behaviour, and the importance of having purpose in your life. The importance of novelty and variety in your life. William' opinion on why we are facing a global mental health epidemic. Our view on social media and iphone addiction. Why focusing on your breathing and being present for a few minutes each day is so important. William' describes why movement is medicine. How to get in shape physically and mentally. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am joined by Alicia Gowans who is the manager and head coach at Ally's Angels which specialises in competition prep and fitness lifestyle coaching. Ally is also the 2 time Wbff fitness world champion, also Alicia holds a handful of degrees and qualifications including nutrition. Ally has a holistic approach to health, fitness and bodybuilding in order to help people create a stronger mindset and physique. This is a great conversation with lots of valuable advice whether you are new to fitness or a physique/bikini competitor. DURING THIS EPISODE WE TALK ABOUT: Alicia’ journey to becoming 2 time Wbff World Bikini Fitness Champion. Alicia’ experience with breaking her back doing a Barbell squat and then going on the win her show weeks later. Our thoughts having competed with the Wbff and why competing with Wbff is such a great experience. How Alicia is getting shredded for the Wbff World Championships coming up. Why cardio is overrated for fat loss. Alicia’ rituals and healthy habits which help keep her in shape mentally and physically all year round. The right way to prepare for a show and how our body is effected when we diet down for a show. How Alicia discovered lifting weights and why sustainable health is sexy. Why online coach’s have no place coaching people virtually without having trained people in person. The world of negative body image issues, body dysmorphia and eating disorders. Character building and the power of never ending improvement. Switching your mindset for better results in the gym. The importance of the mind muscle connection for building muscle. The dark side of performance enhancing drugs within the bodybuilding world. Alicia’ recent experience with feeling down recently and the practices she implemented to overcome this episode. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am joined by Lyndi Cohen (@nude_nutritionist) for the second time on episode 74 of optimise your body podcast. Lyndi Cohen is the resident nutritionist on Channel 9's The Today Show in Australia, a Jamie Oliver's Food Revolution Ambassador and an accredited, practicing dietitian and nutritionist. As one of Australia's most popular nutritionists and dietitians, Lyndi knows first-hand how confusing nutrition can be and she is a refreshing light in the dark world of body image and social media perfection. Lyndi writes for The Daily Mail, The Huffington Post UK, and Yahoo UK. DURING THIS EPISODE WE TALK ABOUT: Letting go of perfectionism to achieve your goals. How to keep consistent with your nutrition and exercise. The "all or nothing" mentality and our experience with battling the binge eating disorder. Lyndi' expert tips on how to overcome binge eating episodes. Lyndi' advice for creating sustainable health. The dark side of social media in relation to mental health and body image issues. Lyndi' "habit stacking" method for losing body fat and keeping it off. Intuitive eating and mastering your own body. Mindset and mindful eating. Habits to avoid for optimising your body. ONLINE NUTRITION/FITNESS COACHING 📩[email protected] We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Having been coaching people for over 12 years, I have discovered some common themes when it comes to why we sometimes find it so hard to lose fat, and create sustainable health. Throughout the course of this episode I share my top 3 tips as to why people find it difficult to shift excess/stubborn body fat, based on my experience. DURING THIS EPISODE I TALK ABOUT: Why it is essential to burn more calories than you consume when the goal is fat loss, and how to create a calorie deficit. How to supercharge your metabolism, and the importance of building a healthy metabolism for long term fat loss and overall health. Making your health a priority in order to get feel better, live longer and get leaner. ONLINE NUTRITION/FITNESS COACHING: 📩[email protected] We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I have a great conversation with the owner of “Shred with science” - Chris Spearman. From a PhD in Cancer Research to a global cover model, Dr. Chris Spearman is one of the world’s leading Online Fitness Coaches, an expert in metabolic correction who helps thousands of people every year to get in cover model shape and the host of the world-famous Shred-with-Science Podcast. Chris has scaled his fitness business to multiple 6-figures over the last few years, approaching the 7-figure mark and now helps other fitness professionals to do the same. Chris' Instagram: @spearmanchris Chris' Podcast: Shred With Science Podcast DURING THIS EPISODE WE TALK ABOUT: The importance of proper training programming for maximum results in the gym. The main things that I am looking to improve on leading up to my pro competition in October. Our experiences with getting shredded for photoshoots, magazine covers and bodybuilding competitions. Intermittent fasting pros and cons. Our advice for overcoming an unhealthy relationship with food. Body dysmorphia, bigorexia and eating disorders in men. Chris’ journey into building a successful online fitness business. How to be a good personal trainer or online nutrition coach. Chris’ advice for achieving sustainable health and a lean physique. How Chris managed to scale and grow his online fitness business. My advice to anyone who is considering competing for the first time. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I catch up with my friend and Wbff Pro Muscle Model- James Alexander Ellis upon his visit to Sydney. James is also a strength coach, public speaker, and prep coach for fitness athletes. We talk everything from our experience with body dysmorphia, to the widespread use of steroids within the fitness industry DURING THIS EPISODE WE TALK ABOUT: James’ viewpoint on supplements, artificial sweeteners and whole foods. James top tips for staying in shape all year round. The importance of fibre for gut health. James’ experience with preparing fitness model and bikini competitors. James’ experience with body dysmorphia. The dark side of performance enhancing supplements, ie steroids. James’ advice for building an admirable physique, and achieving sustainable health. Our experience with the binge eating disorder and the dark side of eating disorders within the fitness industry. How to build a healthy, super charged metabolism. The importance of showing gratitude. James’ top tips for optimising your overall health and aesthetics. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I was joined by Jessica Hickman, also known as ‘The Bullyologist’. Jess was bullied within the work environment for around 3 years, and as a result of her suffering, Jess decided to quit her job and start her own company known as Bullyology. She now helps people all over the world who are experiencing similar issues. DURING THIS EPISODE WE TALK ABOUT: Jess' battle with depression and anxiety as a result of becoming a victim to continuous bullying within her work environment. The stigma around mens mental health awareness and Jess' experience with helping men speak up about their mental health ailments. Jess' definition of bullying. What actions you should take if you, or your child is being bullied within the work environment or in school. An insight into my previous battle with depression. Gut health and the importance of proper nutrition for mental wellness. Jess' experience with binge eating and over training. The importance of good quality sleep, practicing gratitude and meditation for your overall health. How to build resilience in a world where a lot of people are over sensitive. The push back and hate Jess has experienced having built a business around bullying. Jess' non negotiable daily habits she has implemented to achieve success. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I was joined by Stuart Cooke who is the CEO of 180 Nutrition which is a very successful, extremely healthy, supplement company here in Australia. 180 Nutrition also has a very popular health and wellness podcast- The health sessions. Stuart has always been very passionate about taking care of his health by exercising and constantly learning about nutrition and everything health related. He founded 180 nutrition 10 years ago and within that time he has interviewed experts within every area of health, fitness, nutrition, gut health, mental health and more, on his podcast. This episode is loaded with lots of extremely valuable information to help you optimise your mind and body. DURING THIS EPISODE WE TALK ABOUT: Stuart' story and what inspired him to create 180 Nutrition. The food intolerance epidemic and Stu's theory behind why so many kids have these auto immune issues. The dangers of vegetables oils and why we should avoid them at all costs. Eating intuitively and Stuart's journey to reaching this level of seeking out whole foods. The importance of eating more vegetables, protein and healthy fats and less sugar. Why we should take care of our gut health. Why sleep is the most important piece for optimal health and how to sleep better. Tips and tricks Stu applies to keep his kids healthy. The dangers of becoming a slave to social media and tips to keep you in control. The challenges Stu faces as the CEO of a big, worldwide supplement company. Tips and tricks for losing body fat and keeping it off. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all trendy blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I talk in detail about the 5 main lessons that I learnt on my road to becoming a professional bodybuilder. If you apply even 1 of these 5 points to your life, you will definitely yield some great results, whether that be your fitness, business, relationships, or all of the above. DURING THIS EPISODE I TALK ABOUT: Why you should prepare yourself for a good sleep. Why failing at things are so important, and how failure helped me reach the pro level as a bodybuilder. The power of consistency and the compound effect from being consistent with small changes. Surrounding yourself with the right people and how I found out who my true friends were whilst competing. Why it is important to embrace suffering and how developing an eating disorder forced me to grow and optimise my health. Why comparing yourself to others can be toxic and how these comparisons effected my life whilst I was competing. For online coaching email: [email protected] We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all trendy blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I share my top 5 tips for losing fat the healthy way. I have noticed a trend of people preaching too much about calories and not enough about the importance of proper nutrition. To lose body fat and keep it off means you have to create healthy habits in order to optimise your health, therefore helping you get lean the healthy way and sustain it for a lifetime. It is important to note that I didn’t talk much about the fact that lifting weights properly, should be a top priority for fat loss, but we have said consistently on previous episodes. For online coaching email: [email protected] Instagram:@martinsilvafitness DURING THIS EPISODE I TALK ABOUT: The wrong way to go about getting lean and keeping body fat off. Why it is important to focus more on nourishment than calorie counting. How vegetables help you lose body fat the healthy way, and help you improve your overall health. How much protein you need and the effects on protein on the body for fat loss, and overall wellness. My 'go to' healthy fat sources and why fats are essential for fat loss. Why calorie tracking can be a very effective tool to help you get lean the healthy way. The importance of daily movement and tracking your daily steps for fat loss. We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all trendy blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Finally Andrew Bond and I join forces in person at our friends gym in the UK. Throughout the course of this episode, we answer 20 questions written in from the podcast audience. Being as we both live at opposite sides of the world with me living in Sydney and Andrew in New York City, it was only right to answer specific questions from the listeners where we answer questions relating to fitness, nutrition, our personal life, personal insecurities, abs and more. Lots of great tips and tricks included in this episode. DURING THIS EPISODE WE TALK ABOUT: My biggest personal insecurities. My worst pet peeves that I find within the fitness industry. The toughest challenge that I faced competing on the Professional bodybuilding stage. The eating disorder that I experienced and the hardships that I faced overcoming them. The worst advice that I dished out as a Personal Trainer. Tips for anyone looking to pursue a career in health & fitness. Body dysmorphia and how Andrew has massively improved his body image issues. Andrew's challenges whilst trying to make it as a model in New York City. Andrew's previous battle with anxiety & depression and how he overcame it. What motivates Andrew to stay in tip top shape all year round. How Andrew manages his stress levels. Andrew's number 1 exercise to perform in the gym for maximum results. Plus more questions from our audience. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Most of us have experienced the dreaded plateau ie when you reach a state of little or no change after a period of activity or progress. I have experienced plateau' with my body goals and also with my performance goals, and it can be very frustrating. I have had a few people message me also requesting an episode on how to continue to make progress whether that be losing fat, building muscle or all of the above, you will get some good tips throughout the course of this episode on how to make the necessary changes in order to improve your results in the gym or even outside of the gym. DURING THIS EPISODE I TALK ABOUT: The danger of falling into the trap of thinking one specific type of diet or training works for you. How to switch up your weight training regime for maximum results. Weight training vs cardio for building muscle and fat loss. How to prevent overeating. Why not eating enough can contribute to a plateau. How to avoid mindless eating for fat loss. Tips for reducing stress levels because this can lead to a plateau. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I have been getting requests to talk more about mindset in relation to fitness and life in general. Throughout the course of episode 64, I run through my 5 key tips for creating the best version of yourself and optimising your health. DURING THIS EPISODE I TALK ABOUT: Why you should "Just do it" and take action to achieve your goals. The importance of building your confidence. Why it is essential to ask yourself "Why" you want to achieve your goals. Training your brain, and why going on your phone as soon as you wake up is detrimental to your health. Goal setting, affirmations and dreaming big. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.