obhpodcast

EP 60 That is a Rap (Wrap)

60 Episodes down. Its been fun. The wrap up of favourite episodes and key points from us opn the podcast journey, things to think about and remember when it comes to mens Health and supplements, whether its new, or you are an experienced athlete. We talk about testosterone, weight loss, exercise, starting to exercise, balanced diets and more. Bascially a bit of fun to to end the run year and the series.

This information and related podcast should not be considered medical advice, but rather information for general advice as we do not know your individual detail, conditions or needs. Consult your doctor or a medical professional if needs be.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).  

Connect & Share

Send us questions or suggest topics - Contact

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Facebook

LinkedIn
Twitter

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 59 Exercise Reps, TTGR and Getting started, building up and your motivation - Talk

Reps

How many reps when you exercise do what?

TTGR - Structured all body exercise

A breakdown and routine that devliers in 2 weeks. Learn more.

Getting started

Start small and keep going. How will you get motivated and motivate yourself.
Living to 100 and more

 Learn about Blue Zones and watch the show. Posture. Get walking and more.

Links
I lost 15kg in 10 weeks
Summer Body

This information and related podcast should not be considered medical advice, but rather information for general advice as we do not know your individual detail, conditions or needs. Consult your doctor or a medical professional if needs be.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).  

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 58 PART 2 - Be your own Life and Leadership Coach with author Karen Stein

Part 2 of our chat with Karen Stein, author of the award winning "Be Your Own Leadership Coach".

Karen brings years of both formal training and experience in senior roles at Deloitte, to practical guide on how to be your own leadership coach. From identifying your strengths, values through to prupose and food for thought about what you maybe should be doing with your life and your impact on others. 

As we age I think many start to think about what's next, how we can give back or that final gig. This is a great resource to start not only thinking about, but also setting some direction. Thank you Karen for joining us.

This is Part 2, Part 1 is live. Links below.

Links
You can find karen on LinkedIn Here
Website, book  and downloads

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).  

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 57 PART 1 - Be your own Life and Leadership Coach with author Karen Stein

This week we were lucky enough to have Karen Stein, author of the award winning "Be Your Own Leadership Coach" join us for an Old Bull health podcast.

Karen brings years of both formal training and experience in senior roles at Deloitte, to practical guide on how to be your own leadership coach. From identifying your strengths, values through to prupose and food for thought about what you maybe should be doing with your life and your impact on others. 

As we age I think many start to think about what's next, how we can give back or that final gig. This is a great resource to start not only thinking about, but also setting some direction. Thank you Karen for joining us.

This is Part 1, part 2 will follow next Monday. Links below.

Links
You can find karen on LinkedIn Here
Website, book  and downloads

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).  

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 56 Deciphering vitamin and mineral supplement intakes

UL probably the most important.

The highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects increases.

EAR Estimated Average Requirement 

A daily nutrient level estimated to meet the requirements of half the healthy individuals in a particular life stage and gender group. Usually, the lowest number

RDI Recommended Dietary or Daily Intake

The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group.

Beware: Input include variables such as sex, weight, height, medical conditions, lifestyle, diet and existing medication. 

This information and related podcast should not be considered medical advice, but rather information for general advice as we do not know your individual detail, conditions or needs. Consult your doctor or a medical professional if needs be.

Links
Functional Medicine
Vitamin D
Magnesium
Zinc
Vitamin C
Vitamin A
Vitamin E
Vitamin K
Harvard Nutrition Source
Eatforhealth.gov.au

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).  

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 54 What is a balanced diet?
How many times have you heard the term "balanced diet", or "you can never replace a balanced diet". But what is this so called balanced diet? 

Just about every pack of vitamins says "should not replace a balanced diet". The NHS in the UK and the Department of Health & Aging both have a view on what a balanced diet is, including calculators for age and sex, and what foods you should be avoiding. Listen to find out more.

Links

NHS UK
Health Gov AU

Balanced Diet calculator

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Beating Burnout Finding Balance

With the author and coach Melo Colarco.

Donny and I were fortunate enough to have Melo join us for 2 podcasts to talk about burnout, stress and how to reach your full potential, as well as Melo sharing some truly amazing experiences from around the world, from gorillas and handling drunk soldiers, through to living in monasteries with no talking. Great listening, and even better practical tips and advice gleaned from these experiences. Melo combines science, practical knowledge and mindfulness techniques with these life lessons he learned as he cycled and trekked his way around the world. 

Melo truly believes that everybody can live a life full of passion and potential (without burning out) and he is on a mission to empower as many people as possible to achieve this through his programs, workshops and 1:1 coaching. As a certified mindfulness and performance coach, Melo has the unique ability to bring the best out of the people, and the companies, he works with. His results-based work is grounded in neuroscience, mindfulness, human behaviour, and other unique tools to help find self-awareness, clarity, focus and ultimately success.

You can find the link to a free chapter to get you started below.

Links:
FREE SAMPLE CHAPTER- https://www.melocalarco.com/the-book
FREE MEDITATIONS on INSIGHT TIMER- http://insig.ht/mindfulmooves
LINKED IN-  https://www.linkedin.com/in/melo-calarco-09354635/

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner?

Please can you

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

EP 51 Nutrient deficiencies and shortages
Would you put junk in your fuel tank? Why would you put it into your body? Most of us do not eat enough vegetables or fruit. What are we short of, and how can or should we change our ways and thinking to eat a balanced diet? Hear more about how professional athletes do it. a must listen for anyone concerned about their diet and well being. 

Links

Oregon State University - adequacies
Men's Health - nutrients
Nurtient deficiencies explained
Harvard Health - Vitamins
Our World Data - micrnutrient deficiency
Statista - Diet and nutrition in Austalia

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 50 Sleep less, have smaller testicles!

Sleep should be your superpower. Men who sleep 5 hours per night have smaller testicles than those who sleep 7 hours a night. Also, they have the testosterone of someone 10 years older. You need sleep to hit the save button both before and after learning. Sleep prepares the brain to soak up knowledge. Without sleep, it is harder to absorb new memories. The impact on cognitive ability was 40%.

Find out more about these impacts, what you can do about it, how it can impact your testosterone, and key sleep hygiene facts.

Links

Matt Walker video

Sleep hacks
Impact of sleep restriction

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 49 Stop worrying about money - Part II

That is the title of Jacqui Clarke's new book. This is the second of 2 parts of our podcast "Stop worrying about Money" with Jacqui.

Donny and I talk to her not only about her book, but also about money, and share some practical tips and steps to help get you thinking about and managing your money, and how to avoid some of the traps that are trying to get you to spend more money. Also, the management of kids and money, and teaching them money habits and lessons, as well as financial infidelity and financial abuse, all of which are included in the book. Scary in places.

The book starts with getting your house in order, which I think many of us avoid, through to dealing with worry and planning for the future. A great read and a great listen for anyone of any age.

Jacqui has 30 years of experience, of which 20 were spent with Deloitte in Australia, and is a co-founder of Maxima Private, a boutique accounting and advisory firm.

Links:
Jacqui Clarke - Stop worrying about money book
Amazon 

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner?

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

Stop worrying about money

That is the title of Jacqui Clarke's new book.

Donny and I talk to her not only about her book, but also about money, and share some practical tips and steps to help get you thinking about and managing your money, all of which are included in the book. Finances can be a significant source of anxiety, create issues within relationships, and be a cause of stress. Putting money in perspective, working toward joint and shared goals, (whether as a couple or single parent) is key, and her book brings insights and practical strategies to help YOU stop worrying about money.  The book starts with getting your house in order, which I think many of us avoid, through to dealing with worry and planning for the future. A great read and a great listen for anyone of any age.

Jacqui has 30 years of experience, of which 20 were spent with Deloitte in Australia, and is a co-founder of Maxima Private, a boutique accounting and advisory firm.

Links:
Jacqui Clarke - Stop worrying about money book
Amazon 

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner?

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

Stress & Cognition Formula

After a long journey, we are launching our latest formula in the next couple of weeks called Stress & Cognition Formula. In this podcast we talk about it, what a nootropic is, and why we are excited about it.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 46 Intro to Online dating and the difference between new and "older" relationships

Found yourself single, fifty + and working out how to date? Facts, learnings, and poor humor as an introduction to the world of online dating, and the weird and wonderful out there, from hook-up sites to doms, to those serious sites for people serious about dating as they age gracefully. 

Donny is clearly not very experienced here I will just say. A good thing I might add.

Learn from a survey on sex at 50+ years and the differences between new and "older" relationships when it comes to sex and other behavior. No further comment!

Links:
Red Flags when dating over 50
Sex at 50+: What's normal?

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 45. 14 Seal Team Sayings - Simple, clear, use them in the office, or at home...

14 Seal Team sayings you can use in the office or at home to motivate your teenagers and get things done. Just kidding, or are we? 

Seal Teams are the US Navy's primary special operations force. SEAL stands for Sea, Air, and Land. There are also a number of TV shows about the Seals. 

Watch 1 Seal Team show, and suddenly their sayings are finding a way onto your social media. Imagine that. Anyway, I have tested some of them at home with my teenagers and they work. sometimes. Not that we run a military base at home. 

But they are clear, and focused, and you can imagine in a stressful situation being easy to grasp and remember. Increasingly they are being used in corporate environments to create focus and direction.
 
What do you think?  

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 44. Pushups are the best. 5 good reasons why

1. No equipment required
2. Little to no training is required
3. Can do them just about anywhere
4. Just as good as Benchpress
5. Do enough and you will look awesome

Talking about the humble and often hated push-up. Fall in love again, but don’t get hurt in this relationship. Watch those shoulders, ease into it.

We are also talking about the recent and annual Push Up Challenge which entails learning more about men's mental health and doing 3,144 push-ups in 23 days.

We also cover pushup form and how to do a pushup, with pride. and what you can expect if you did 100 pushups a day for 30 days.

Links

The Push-Up Challenge
Push up form
100 pushups a day for 30 days - Built with Science

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Episode 43 Young Bull Old Bull

 
Do you need to change what you do as you get older? Can you avoid it?

If you are male, over 45, or 50 this is a must listen. As they say, it's all fun and games in your fifties, on top of your career, earnings capacity, social life, and friends. Food and alcohol, social gatherings, and then bang! Are you thinking about this stuff now to manage and protect your quality of life later?

Muscle tissues do change with age. There is an involuntary loss of muscle mass of 3-8% a year after 30. Greater after 60. This can drive disability and frailty, falls, etc. accompanied by a progressive increase in fat mass and increase in insulin resistance. Bone density can decrease, and joint stiffness increases. How does this impact training?

At the cellular level, age-related changes include a reduction in muscle cell number, muscle twitch time and twitch force, and sarcoplasmic reticulum volume. Sarcomere spacing can become disorganized, the membrane of the muscle is less excitable, and there is a significant increase in fat accumulation within and around the muscle cells. 

Biochemical and metabolic changes also occur in muscle with aging. Mitochondrial DNA deletion mutations after oxidative damage and reduced mitochondrial protein synthesis. These contribute to the overall physical fitness capacity of the elderly and are an important component of the reduction of around 30% in the ability to utilize oxygen during exercise (i.e. VO2max).

Exercise training and proper nutrition can have dramatic effects on muscle mass and strength, but what exercises should you try to avoid after 50? What exercises should you encourage, and what should you avoid? What precautions should you take?

LINKS
Muscle tissue changes with aging
Exercise to avoid after 50
Can you walk away from Father Time

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

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We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 42 Over 30? How about 50? Top 10 things to think about.

Things start to change over 30 years old. What about 50?

What should over fifties start to think about when it comes to their mental and physcial health? What does that actually mean? Do you want a longer, healthier life, a better quality of life? You need to start thinking about stuff now.

There are a lot of people with a lot to say on choices and good choices you can make over fifty. Turns out Donny and Jem are over fifty and some personal experience on the matter and learnings. Donny as a coach has great thoughts on this. Find out more on what you should be thinking abouit considering if you are over 50.

Links:
Smashing fifty - 17 essential actions for middle aged men
USAToday - Turning 50? 7 things to think about
There are plenty more, just google them.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 41. What does it mean to be FIT?

We talk about it. We all know the word, but what does it actually mean?  Why should you care?

Definition 1
Fitness includes the following essentials:

1. Components
2. Flexibility
3. Cardiorespiratory fitness
4. Muscular endurance
5. Muscular strength, and body composition.

Definition 2
“One's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run quickly or lift heavy weights.

Why is this important?
Helps improve cardiorespiratory fitness, build stronger bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing unwanted health conditions

We also cover max heart rate, intensity, and heart rate management and how this ties back to your fitness.

Links:
Cardiac Output - NCBI
Why does your heart rate increase during exercise?
Exercise intensity - Mayoclinic

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 40. What's in the Old Bull Training Bag?

We talk a lot about training, exercise, cardio, resistance training, and how this relates to weight, testosterone, and longevity. We asked Donny, as a personal trainer with 30 odd years experience and as head of performance for a professional NRL team for 20 odd years what he would put in. Simple, easy, useful, and that would move the dial.

Some were obvious, some were out there but all were in Donny style, practical and useful. At least the ones he wanted.

To settle things. we then did a colab and agreed on 10 key items between Jem and Donny that should go in the bag. From Donny's perspective as a personal trainer, and my perspective as an average working dad trying to stay healthy and in shape.
 
So here are the 10 things we would recommend going into the Old Bull Training Bag. Things that will get you started and keep you going when it comes to your training and health journey.

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 39 Can reducing or restricting your calorie intake help you live longer?

A calorie is a unit of measurement, a unit of energy. Best described as how much energy your body could get from eating it.

The CALERIE trial was done over 2 years to consider the effect of long-term calorie restriction on aging. Included 220 healthy men and women. Biological aging was determined by blood markers drawn prior to, during, and after the experiment.

Find out if, and how much biological aging changed. 

Links
NCBI - CALERIE Trial
Calorie-restricted diet may slow aging in healthy adults - NBC News
Effect of long-term caloric restriction on DNA methylation - Nature Aging

Hosts

Jem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com)

 
Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. 

This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be.

Who should ideally listen?

Men: 

• who value their physical and mental health
• who want to improve their physical and mental health
• who are generally nice blokes
• who want to be more interesting at dinner

How are we trying to help?

• Laughter is great medicine, we hope we can make your face at least crease a smile
• We can be hard on ourselves, especially as we get older. You are not alone.
• Simple and clear learnings and actions to support better health and fitness outcomes

Please can you:

• Listen
• Action
• Subscribe
• Share

Connect & Share

Send us questions or suggest topics - Contact

Instagram

Facebook

LinkedIn
Twitter

We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.

Thank you

Jem & Donny

Disclaimer
The contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.