Mature Muscle Podcast

S.4 Ep.1 - The Science of Pain & Pushing Through the Pain Barrier

Welcome to a new season, looking forward to some great new guests and also getting some previous guests back on.

Today i'm speaking to Dr Richard Harrison, he is a pain researcher employed at the University of Reading and affiliated with the School of Psychology and Clinical Language Sciences (SPCLS) and Centre for Integrative Neuroscience and Neurodynamics (CINN). His research focuses predominately on pain, examining psychological processes underlying how pain is processed, as well as individual differences in the ability to modulate (or control) the experience of pain.

As pain is a multi-faceted phenomenon, involving sensory, emotional, cognitive and affective dimensions, his research covers a wide breadth in an attempt to understand such a complex topic. Richard is a firm believer in the utility of inter-disciplinary research, especially when studying pain. Working together with colleagues across an array of skill sets helps improve the relevance and scope of his work, as well as reducing the risk of researching within an “echo chamber”. 

http://www.richaharrison.com/

Today we discuss:

What pain is, and why it is such a multi-faceted phenomenon

He explained what means by pain being either a body- or mind-state

Why do some people feel pain so much more acutely than others

How can athletes can push themselves through what many mere “mortals” can’t

Which type of athletes can handle more than others.

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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This isn't an episode, just an update and review of season 3, plus a  few words about the upcoming Season 4.

15,000 downloads, so far and some great feedback, thanks all! 

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.20 Optimal Heart Health: Coming Back Stronger After A Heart Attack

Last episode in this season, and its a cracker! Today i'm joined by Dr Richard Godfrey, a lecturer in physiology at Brunel University, London. In 2007 he had a near fatal heart attack, but using his knowledge and lots of research, he managed to rebuild his health and heart function. We discuss all aspects of heart heath including, exercise, diet and lifestyle.

Dr Richard Godfrey is a Senior Lecturer in Sports Coaching and Human Performance at Brunel University, London - but is a physiologist by background. He lectures at every level in physiology and at level 2, 3 and Masters in Sports Coaching. He completed his PhD on ‘The exercise-induced growth hormone response in humans and its association with lactate’ in 2003 with Cranfield University. His interests extend to sports performance and increasingly to health-related aspects of exercise. As a result he has published on a wide range of issues: heat, hydration and performance, jet lag, bone health, physiology of rowing, altitude, physiology of exercise training, physiology of triathlon, detraining, cancer and exercise, sleep, immune function and education.

In 2003 Richard joined the teaching team in the School of Sport and Education (now College of Health and Life Sciences) following 12 years as a physiologist at the British Olympic Medical Centre (BOMC), the British Olympic Association’s Department of Science and Medicine. During the last 7 years with the BOA he was Chief Physiologist of the BOMC and was involved in organising physiology service provision to elite sport before the home-country sports institutes, including the English Institute of Sport, were operational.

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.19 - Creating A Dementia Defence Plan. With Prof. Andy Lane

This episode has a focus on longevity. Today I teamed up with Professor Andy Lane to look at nutrition, exercise, sleep and social interaction and how they may be able to slow down the onset, or reduce the severity of dementia. Brain health is a subject of interest to both of us, as we both have parents suffering from some form of brain condition. 

Andrew Lane is a Professor of Sport Psychology at the University of Wolverhampton. He is accredited from the British Association of Sport and Exercise Sciences (BASES) for scientific support and research and Chartered Psychologist with the British Psychological Society. He has authored more than 100 peer refereed journal articles and edited two books. He is a member of the Emotion regulation of others and self research network (www.erosresearch.org) investigating emotion regulation in sport and other settings. His applied work has involved a number of clients including the English Institute of Sport and the London Boxing Association working with an athlete preparing for World Championship contests. 

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.18 - Sugars, Sweeteners & Metabolic Damage. With Mark Bennett BSc

Today I was joined by Mark Bennett, a highly qualified Nutritional Therapist. The plan was to talk about sugars and artificial sweeteners, which we did. But then we got into so much more. Sometimes it got quite technical and we went pretty deeply into chronic health conditions, food and how its eaten can affect them. 
We spoke specifically about the diabetes epidemic, obesity - and how it’s become such a serious global health issue. I found it fascinating, and I hope you do too.

Mark Bennett

Nutritional Therapist BSc (Hons) BA (Hons) mBANT CNHC
Certified Gluten Practitioner
Nutrigenetic Counsellor

Mark is a functionally trained and qualified Nutritional Therapist, having achieved a first class honours nutritional therapy science degree. Functional medicine looks at the body as a whole and is focussed on identifying the causes of chronic disease rather than symptomatic relief. By intelligently identifying the root cause of symptoms and disease, targeted and individually tailored dietary and lifestyle interventions can be recommended to help the client achieve their health goals.

Mark is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), the Complementary and Natural Health Care Council (CNHC), as well as being a registered Certified Gluten Practitioner and Nutrigenetic Counsellor.

Mark runs a private clinic near Reading in Berkshire. Areas of specialism are cancer support, autoimmunity, chronic fatigue/ME and dementia. Mark regularly speaks at well being and lifestyle events and provides content for various online and real world publications/channels.

Website: www.entirewellbeing.com

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.17 - Meal Prepping Tips & Tricks

Today i'm joined by my buddy Phil Agostino to discuss all aspects of meal preparation. We chat about the many benefits of planning ahead;

- Time saving
- Reduced stress (the trauma of decision!)
- Promotion of healthier eating habits
- Better Macro/Micro nutrient balance
- Economical, less waste
- Less chance of saying "F**K IT! i'm getting a deliveroo!"
- Different containers, microwave, BPA free etc
- One Pot Meals and batch cooking
- Better dietary consistency

We hope you find this helpful. 

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.16 - Ice Baths & Cold Water Immersion with Prof. Greg Whyte

In this episode i'm joined once more by Professor Greg Whyte OBE (Sports Science).We discuss:

The concept of cold water immersion including optimum duration and temperature. 

What scientific evidence exists to support the idea that cold water immersion can have positive effects on the body and mind

What are the main physiological changes that occur during cold water immersion that contribute to its health and performance benefits

How cold water immersion impact the body's immune system and its ability to recover from physical exercise or injuries.

Potential risks or drawbacks associated with cold water immersion, and how they can be mitigated.

Practical recommendations or guidelines for individuals who are interested in incorporating cold water immersion into their health and fitness routines.

Specific populations or conditions for which cold water immersion may be particularly beneficial or should be approached with caution.

Any psychological or mental health advantages to be gained from regular cold water immersion.

We should also maybe emphasise it's always important to consult with a healthcare professional before starting any new health or fitness regimen, including cold water immersion

Find out more about Greg Whyte:

Instagram
@profgregw

UNSTOPPABLE: https://youtu.be/rKlfKDoZUw0

The Whyte Answer
http://www.thewhyteanswer.com

Bean Lite - The new Bespoke Exercise &  nutrition App
https://itunes.apple.com/gb/app/bean-lite/id1299547415?mt=8

Bump it Up
https://www.amazon.co.uk/Bump-Up-flexible-exercise-pregnancy/dp/0593077482

Achieve the Impossible
http://www.achievetheimpossible.co.uk

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.15 - Nutrigenomics: Nutrition Based on Genotype - With Vicky Godfrey & Kate Scott.

Vicky and Kate are both Nutritional Therapists and have started a company called DNApal. This is based on Nutrigenomics, the method of establishing optimum nutrition based on a persons genes.

We spoke about :

DNApal is offering my listeners 10% off their Health Packages. Visithttps://dnapal.me/packages/and use the ‘MATUREMUSCLE10’ coupon at checkout.

Website: https://www.facebook.com/dnapal.me

 instagram: https://instagram.com/dna.pal?igshid=YmMyMTA2M2Y=

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

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.14 - A Battle With Long Covid. Part 2 - With Nick Hollis & Dr Deepak Ravindran

You may like to listen to Part 1: S.2/Ep.5, to understand this podcast better, but it is not essential. After nearly two years of experimenting with everything from LDN, Fluvoxamine through to eastern medicine such as acupuncture and nutritional fasting etc, Nick Hollis, adventurer, mountaineer, polar explorer and charity fund raiser brings us up to date with his findings.

Also returning to the discussion is Dr Deepak Ravindran, an expert in Chronic Pain and leader of a Long Covid research team based at Readings Royal Berkshire Hospital. He gives us an update in the Covid 19 situation and gives us the science of Nicks treatment - the things that worked and the things that didn't. Nick and Deepak discus the similarity between Long Covid, Chronic Pain, ME and Chronic Fatigue Syndrome. 

We cover;
1. An update from Dr Ravindran and Nick over the last 2 years 

- Feedback from The Pain Free Mindset etc

- Nicks health progress and recent Antarctic challenge, and coming challenges. 

2. How Nick assisted his body in recovering from long covid, and post viral syndrome

3. The latest research - 2 years on which you’ve seen on long covid and heath problems associated with C19. Plus any new research in pain management and treatment. 

4. A round up of the most effective evidence based techniques you would recommend for sufferers. 

Dr Ravindran has also written a pain management book, availableHERE.There is also a link below for more information about him and his work.
https://linktr.ee/DrDeepakRavindran

Nick Hollis is completing the 721 Challenge. Climbing all 7 highest mountains on all continents, Crossing two poles and Rowing the Atlantic ocean. Find out more and donate to this awesome challenge at:

https://bio.site/721challenge

Instagram and facebook: 721challenge

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.13 - The Menopause, Exercise & HRT with Author & PT Amanda Thebe

This is Part 2  of a Hormone Special. In Part 1 I looked into TRT with Expert Dave Crossland

Today I chat to Amanda Thebe, a British PT and author who lives in Canada. She has written a book to help deal with the Menopause, what to expect and how to use exercise to help.  The book is called "MENOPOCALYPSE" and is well worth reading (link below), especially if you're going through that challenging time and need a no-nonsense guide. Amongst other things, we chat aboout;

If you'd like to find out more about Amanda, check out the links below:

http://www.amandathebe.com/meno-resource

WEBSITE:AmandaThebe.com

Instagram |www.instagram.com/amanda.thebe

Facebook |https://www.facebook.com/amandathebex 

Twitter |https://twitter.com/amandathebex

LinkedIn | https://www.linkedin.com/in/amanda-thebe/

YouTube |https://www.youtube.com/c/AmandaThebex

Podcast |www.amandathebe.com/podcast 

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.12 - TRT - Testosterone Replacement Therapy with Dave Crosland

This is Part 1 one of a Hormone Special (In Part 2 I will look into HRT). Today, I chat to TRT Expert Dave Crossland and we cover the following:

If you'd like to find out more, you can find Dave Crosland and E Val blood analysis here;

https://evalbloodanalysis.com/

On socials:

https://www.facebook.com/evalbloodanalysis

https://instagram.com/e_valbloodanalysis?igshid=ZDdkNTZiNTM=

https://www.tiktok.com/@eval.blood?is_from_webapp=1&sender_device=pc

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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In this episode I talk to Professor Greg Whyte OBE (Sports Science) and Professor Andy Lane (Psychology). We discuss ageing; how you define it - chronologically or biologically, the physiological effects and the psychological effects. We also touch on the things you can do TODAY to reduce the decline in functionality from ageing.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

Find out more about Greg Whyte:

Instagram
@profgregw

The Whyte Answer
http://www.thewhyteanswer.com

Bean Lite - The new Bespoke Exercise &  nutrition App
https://itunes.apple.com/gb/app/bean-lite/id1299547415?mt=8

Bump it Up
https://www.amazon.co.uk/Bump-Up-flexible-exercise-pregnancy/dp/0593077482

Achieve the Impossible
http://www.achievetheimpossible.co.uk

For more info on Prof Andy Lane:

BPS Chartered Psychologist, HCPC Registered Psychologist, Fellow of BASES

Director of Research Excellence

Associate Dean, Faculty of Education, Health and Well-Being, University of Wolverhampton, UK, Walsall Campus, WS13BD, UK

Twitter @Andylane27

http://www.researchgate.net/profile/Andrew_Lane

https://www.youtube.com/c/andylane27

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S3.Ep. 10 - The AGILE Mindset: Learning From The Corporate World

50th EPISODE!! - Thanks to all of you for listening...

I met Alistair Corrie after completing the 3 Peaks with my team several years ago in a record time. Alister who was in the same group - was interested to see how my team had prepared for the event. I've been working with him and his lovely wife Sue as PT clients ever since to great effect...

Alister also has a company working with many big corporate entities, helping their high performers improve their mindset to get better results in their work lives. I thought there may be a great carry over to applying this mindset to people setting fitness/strength/weight loss goals and plans. This method is the AGILE Mindset, and can be very effective.

Theres a great guide to setting up your own Kanban Board here:
https://kanbanguides.org/wp-content/uploads/2020/07/Kanban-Guide-2020-07.pdf

Please leave some feedback, good or bad - on how you found this episode. Helpful, informative or just a load of corporate flannel - tell us!

You can find out more about Alistair here:

https://corriepartnership.com

https://www.linkedin.com/in/alistair-corrie

https://www.linkedin.com/in/alistair-corrie

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.9 - YouTube Creator: Mark Lewis

In this episode I chat to successful YouTube creator Mark Lewis. Mark produces great content about fitness, competing in events and is as a self confessed better than average athlete. I recently competed in Hyrox competition in the NEC (winning the 50-59 Pairs) and was advised to watch a video of Marks with tips about the competition. I did, and thought he’d be a great guest for MM. 

We talk about: 

How he got started, Training philosophy, We touch on how important it is to be a generalist rather than a specialist when it comes to exercise and our thoughts on nutrition and the obesity epidemic and how we’re struggling to get people moving

To find out more about mark see the links below: 

https://www.youtube.com/c/MarkLewisfitness

https://www.marklewis.co.uk/

https://www.instagram.com/marklewispics/

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.8 - Progress Goals, Coaching, and Beginner Priorities

Today I'm joined by two experienced coaches; James Parker an ex-army PTI and bootcamp maestro who now owns and operates two facilities in the South East of England, and Josh Bell, a successful online coach who is developing his own rehab programming, and operates the Progress Project.

We discuss motivation, progress goals, the current gym climate, post covid. We also dive into beginners priorities in regard to training and nutrition, training intensity and goal setting to improve consistency.

You can find more about James & Unleashed Performance:

https://unleashedperformance.co.uk/pages/our-mission

On facebook at unleashed performance

Josh can be found on Facebook and Instagram:

joshbellfitness/@joshbellfitness

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.7 - Tips For A Healthy Gut with Jo Terzaki

Today I speak to Giovanna (or Jo) Terzaki. She is a Greek national, but is currently based in Dallas, Texas. She is a qualified Dietician with a Master of Science Degree in Public Health and Epidemiology and works as a consultant in a US hospital specialising in Gut Health. 

We chat about general gut health, leaky gut, inflammation, trigger foods and Pro & Pre-biotics.

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast  Facebook Group for the latest info.

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

The Muture Muscle Podcast S.3 Ep.6 - Q & A

Reunited with my good friend Phil Agostino. In this episode we dive into a Q & A which is always fun, we cover amongst much more;

I hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.3 Ep.5 - The Psychology of Motivation & Managing Emotions with Sally McGinn

Sally McGinn is a sports psychologist who works with individuals and teams including the GB Women's lacrosse, the GB Wheelchair Rugby team and a major league Rugby Team. She works with people struggling with motivation and performance, helps people improve focus and concentration, those needing help managing emotions.

We talk about the crossover to general health and fitness, those struggling with training, nutrition and motivation.  

Find out more about Sally:

https://www.mindodyssey.co.uk/about

Twitter: @SMMindodyssey.co.uk

Insta: Sallymcginn17

Web:https://www.mindodyssey.co.uk

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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S.3 Ep.4 - INTERVIEW: IFBB Bodybuilding Pro Ryan Baptiste

In this episode I interview Ryan Baptiste, great talked about how he got into bodybuilding through modelling, how he approaches competitions and what he thinks of todays mass monsters, compared to the pioneer physiques of old such as Frank Zane, etc. 

You can contact Ryan:

Instagram:
@ryanjohnbaptiste or
@Just_believe_fitness

Web:  www.just-believe-fitness.com

I hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee here.

Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.3 Ep.3: Interview with Sleep Scientist - Dr Sophie Bostock

In this fascinating episode, I interview Dr Sophie Bostock about sleep, optimal sleep hours, how regular poor sleep directly affects you, what sleep Hygiene is, the effects of meditation, and what happens in the brain physiologically during sleep. Plus some listeners questions around: sleep apnoea/snoring, REM Sleep, the importance and function of dreams.

Founder & Sleep Evangelist
Dr Sophie Bostock
Web: TheSleepScientist.com  

@drsophiebostock  

Online video course for police: police, staff and volunteers can find out more and access the programme here: 

https://oscarkilo.org.uk/new-better-sleep-toolkit-launched/

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee here.

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.3 Ep.2: Interview with Martin Fenn & Functional Medicine

In this fascinating interview I talk to Martin Fenn about the complex field of Sports related Functional Medicine, Fasting, Injury/Illness Diagnosis and the Lymphatic System.

You can find Martin at:

www.mfperformancecoaching.co.uk

Instagram:
@mfperformancecoaching

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Phil is taking a break to spend more time with his Dogs! (joking) seriously though, he's very busy with his online work, so I welcome in Season 3 with the professors! We talk again to Greg Whyte OBE (Sports Science) and Andy Lane (Psychology) Covid 19 update, what is SAD, and Saving the Nations Physical and Mental health....again!

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

Find out more about Greg Whyte:

Instagram
@profgregw

The Whyte Answer
http://www.thewhyteanswer.com

Bean Lite - The new Bespoke Exercise &  nutrition App
https://itunes.apple.com/gb/app/bean-lite/id1299547415?mt=8

Bump it Up
https://www.amazon.co.uk/Bump-Up-flexible-exercise-pregnancy/dp/0593077482

Achieve the Impossible
http://www.achievetheimpossible.co.uk

For more info on Prof Andy Lane:

BPS Chartered Psychologist, HCPC Registered Psychologist, Fellow of BASES

Director of Research Excellence

Associate Dean, Faculty of Education, Health and Well-Being, University of Wolverhampton, UK, Walsall Campus, WS13BD, UK

Twitter @Andylane27

http://www.researchgate.net/profile/Andrew_Lane

https://www.youtube.com/c/andylane27

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Final Episode of Season 2:

Science news:

1. Exercise helps medication resistant Hypertension.
2. Genes identified with Obesity...BUT should we be focussing on sorting bad lifestyle before reaching for the pills?

STEP BY STEP - FAT LOSS:

Those wanting to shed a few pounds, this episode is for you. 5 steps to get you started on an effective plan to lose fat, without even discussing a training plan.

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please Like and Share, leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.19 - Mobility v Stretching

Science News: Strength Training Burns fat! (Duh!), and want better, deeper sleep? Train later in the evening at high intensity.

Stretching v Mobility

Stretching: Improves flexibility of the muscle

You don't get longer muscles
Increase Stretch tolerance of muscles
Works by allowing the stretch reflex (golgi tendon organ) to allow to reach a bigger range of motion. 

Types of stretch: Static, Active, Passive, Ballistic, Dynamic

Dangers: Pushing the joint past it’s normal range of motion can lead to damage to the joint and connective tissue - tendons and ligaments. 

Mobility: definition is the ability to achieve extended ranges of motion - flexibility and strength through the full range of motion. 

Good mobility:

Reduce risk of injury
Greater movement
Improved performance - training or sports
Joint health and longevity

To improve mobility: Complete exercises which use the full range of motion - full squats, hinge in deadlift etc. Full range push and pull movements - presses and pull downs etc. Yoga is great for mobility as it’s strength of holding positions, as well as flexibility of muscles 

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.18 - Ask Us Anything

In todays episode, we go through listeners questions. They vary from  questions concerning nutrition, to stunting children's grwoth with weights (you won't!)

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

The Mature Muscle Podcast - S.2 Ep.17

INTERVIEW: Gold Medalist Weightlifter, Delroy McQueen

In todays episode we chat to Del Mcqueen. Del won three gold medals at the 2002 Commonwealth Games - Snatch, Clean and Jerk and the Combined total. The latter earned him a Commonwealth Record which still stands today.

After a few years, he switched his skills to powerlifting, excelling in that too - with several big wins to his name. After a spell as Personal Trainer, he now competes and coaches other strength athletes.

We talk to him about competition, training, nutrition, mindset and how he’s adapted all of these as he’s become a more mature athlete at 46.

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.16 - Calorie Shifting & Carb Cycling

Science News: Metabolism changes with age,  just not when you might think.

Phil rants about the ridiculous use of sweat-suits!

The main discussion focusses on the practice of cycling carbs, and calorie shifting. 

Cycling carbs basically means increasing and decreasing the amount of carbohydrates you take in per day, depending on your training.

Calorie shifting is where instead of holding a deficit - the total calories taken in daily is "zig zagged", for example for certain periods you'd follow a lower calorie plan, then increase the calories for a short time, similar to a re-feed. We discuss the pros and cons of these methods.
  
We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.15 - An investigation into the "Mind-Muscle Connection"

Science news: Resistance training and fat burning. Plus a sad death in the fitness industry

Mind muscle connection (attentional focus) What is it?

When it comes to power-based exercises, focussing on the movement outcome - ie where you finish. Not effective with HIIT type exercise such as squat jumps, split squats, burpees etc. 

How to Improve Mind-Muscle Connection

Focus on Training the Muscle, Not Lifting the Weight. This is the overall mindset you need when you go to the gym.Visualize. Warm Up Sets on Each Exercise. Slow Down the Reps. Pausing during peak contractionIsometric exercises that involve little muscle or body movement, static hold squat, or hold half press-up, or pull down.Slowing down the eccentric part (or wind down) of the exercise.Flex in Between Sets.Have Your coach or training Partner Touch the Muscles you can’t seeSeveral Sets of slow Singles.

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Season. 2 / Episode. 14

Calories, Protein and Training for Muscle Building

We cover two new related science news stories from from the world of health and fitness, then our main subject is how to move effectively from a calorie deficit for Fat Loss, to a calorie surplus for Muscle Gaining. The protein needed for this, the changes in training required plus other important factors.

DON'T FORGET! - My Most productive routine:
Let us know your most or one of the most productive routines you've done. It can be a video of you doing it, or a  post talking us through it. TALK TO US! Email us at hosts@maturemusclepodcast.com or post on the FB page.

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.13 - Injury Prevention and Treatment with Dr Brian Winfrey, Osteomyologist.

Today we talk to Dr Brian Winfrey, who has been treating clients with sports injuries for over 20 years. We talk to him about:

You can contact Brian on: b.winfrey@yahoo.com

My Most productive routine:
Let us know your most or one of the most productive routines you've done. It can be a video of you doing it, or a  post talking us through it. TALK TO US! Email us at hosts@maturemusclepodcast.com or post on the FB page.

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Olympic issues: Laurel Hubbard. Plus, the case for Caffeine and Pre-Workouts

Today we chat about the New Zealand weightlifter Laurel Hubbard, a transexual (Male to Female) athlete. We discuss the fairness of of competing with the proven physiological advantages of going through puberty, and living and training as a Male for the majority of their life. These include,  muscle strength, bone density, increased heart size, power capacity - the list goes on.

We also talk about the backlash of Simone Biles pulling out of the gymnastics. We talk about why these demanding, highly technical events are potentially incredibly dangerous for someone not completely dialled in mentally.

The main discussion is about pre workouts, caffeine and why you may or many not get value out of them.

My Most productive routine:
Let us know your most or one of the most productive routines you've done. It can be a video of you doing it, or a  post talking us through it. TALK TO US! Email us at hosts@maturemusclepodcast.com or post on the FB page.

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.11 - DOMs, The Facts & Muscle Memory, Fact or Fiction?

Health and Fitness NEWS: 2 Studies looking at Protein:

For the main topic, we discuss Delayed Onset Muscle Soreness or DOMS, more recently called Exercise Induced Muscle Damage (EIMD); what it is and what it definitely isn’t!
Plus we look at Muscle memory, is it fact or fiction? How the body uses Stem Cells within the muscles, which become Satellite Cells for healing and adaptation.

The Curse of the Widowmaker challenge was a total failure! So instead, we're going to try something less hardcore;

Let us know your most or one of the most productive routines you've done. It can be a video of you doing it, or a  post talking us through it. TALK TO US!

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.10 - It doesn't have to be "All or Nothing" 

Health and Fitness NEWS: 

For the main topic, we discuss the dangers of the "All or nothing" mentality we often find in clients and how you could be setting yourself up for failure and disappointment. 
 

Don't forget -  The Curse of the Widowmaker challenge, see the post on the FB group for details. We want to see your videos!

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.9 - Identifying Overtraining Syndrome

Health and Fitness NEWS:
 A receptor that helps conserve energy when food is scarce may be the key to a safer approach to treating diet-induced obesity, research led by the Garvan Institute of Medical Research has revealed....

and...a short breathing exercise which is effective at reducing blood pressure.

For the main topic, we cover the effects, symptoms and how to prevent overtraining. 

Don't forget -  The Curse of the Widowmaker challenge, see the post on the FB group for details. We want to see your videos!

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

S.2 Ep.8 - The Power of Music & What/How are YOU Eating?

New research shows listening to music has a boosting effect for endurance training (in this case running). Confirming what we already know, a good soundtrack helps gets you through a tough workout.

 Our main topic this week is some easy meal ideas, techniques for meal planning and ways to boost protein. We talk about our current macro breakdown and how we're hitting it. 

Don't forget -  The Curse of the Widowmaker challenge, see the post on the FB group for details. We want to see your videos!

We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

In Season 2, episdode & :

News from the world of Science and Fitness; Hormones controlling athletic performance and why some people respond well to exercise, and others don't.

Skinny-Fat (or to give it its medical name; Sarcopenic Obesity) - What is it?  Do you suffer from it? How bad is it, and what are the medical issues that can go along with it?

Age 45 Plus? Time to give up on hitting new PB's (Personal Bests, or in the USA; PR's -  Personal Records)

Not likely! We go through ideas on adapting your programmes and workouts enabling you to still smash your records. All that's needed is a smarter approach.
"You don't stop strength training because you get old, you get old because you stop strength training"

The Curse of the Widowmaker, watch the FB group for details:

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

In Season 2, episdode 6 :

Excuses for our last 2 weeks absence!

Fitness News and Questions followed by a delve into how important it is to get the balance right with getting the maximum out of exercise without putting yourself at risk of overtraining or injury.

We also look at so called PERI nutrition, i.e. nutrition before training, during and post workout.

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

In Season 2, episdode 5 - In this episode we talk to Dr Deepak Ravindran, a renowned specialist in chronic pain and long covid based at Royal Berkshire Hospital, Reading and also talk to Nick Hollis, mountaineer, adventurer and ultra athlete, he is currently recovering from long covid. We delve into treatment, symptoms and also pain management techniques.

Dr Ravindran has also written a pain management book, availableHERE.There is also a link below for more information about him and his work.
https://linktr.ee/DrDeepakRavindran

Nick Hollis is completing the 721 Challenge. Climbing all 7 highest mountains on all continents, Crossing two poles and Rowing the Atlantic ocean. Find out more and donate to this awesome challenge at:
www.721challenge.com
Instagram and facebook: 721challenge

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

In Season 2, episdode 4 - Fitness News: some interesting stories which we have spotted.
Then we discuss the structure and failings of the back and essentially the spine. What we can do to improve spine health and strengthen what is one of natures design faults. Around 4 in 5 (that's a whopping 80 per cent) of adults experience low back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed work days.

Obesity Lifeline Challenge
LAST CHANCE - We need women! Obese women in fact - for our Obesity Lifeline Challenge.
Do you have a female member of your family or a friend/work colleague who:
- Is Obese?
- Is struggling to lose fat and get healthy?
- Needs help from experts, but isn't able to afford help?
- Would be happy for us to share their progress and achievements?

If so, email us at: hosts@maturemusclepodcast.com, with Obesity Lifeline Challengeas the subject. Pass this on to anyone who you feel may benefit from our help.

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

In Season 2, episdode 3, we talk to James Crossley,  maybe better known as Hunter from the infamous 90's show The Gladiators. He has also managed gyms, competed in strongman events and and currently operates an online coaching service.
We discuss his recent appearance on The Circle, his mindset switch to training for long term health and longevity. We also chat about is experiences preparing for the show and how he used yoga to improve his mobility and flexibility for it.

Follow James on Instagram at: mrjamescrossley
and see his website:
https://www.jamescrossleycoaching.com

See the whole interview on YouTube:
https://youtu.be/8Bo1WXDpVrA

Obesity Lifeline Challenge
We need women! Obese women in fact - for our Obesity Lifeline Challenge.Do you have a female member of your family or a friend/work colleague who:
- Is Obese?
- Is struggling to lose fat and get healthy?
- Needs help from experts, but isn't able to afford help?
- Would be happy for us to share their progress and achievements?
If yes, then write us an email telling us about this person and who they are (make sure they have given permission and are happy with the introduction) and we will choose a Male and Female candidate at the end of April this year. Phil and I will use our combined knowledge to help these people and keep all of you informed of the progress. Everyone's a winner!

Email us at: hosts@maturemusclepodcast.com, with Obesity Lifeline Challengeas the subject. Pass this on to anyone who you feel may benefit from our help.

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

In Season 2, episdode 2 we talk about the "CORE". What that actually means, what purpose it serves and where it is located.

We need women! Obese women in fact - for our Obesity Lifeline Challenge.Do you have a female member of your family or a friend/work colleague who:
- Is Obese?
- Is struggling to lose fat and get healthy?
- Needs help from experts, but isn't able to afford help?
- Would be happy for us to share their progress and achievements?

If yes, then write us an email telling us about this person and who they are (make sure they have given permission and are happy with the introduction) and we will choose a Male and Female candidate at the end of April this year. Phil and I will use our combined knowledge to help these people and keep all of you informed of the progress. Everyone's a winner!

Email us at: hosts@maturemusclepodcast.com, with Obesity Lifeline Challengeas the subject. Pass this on to anyone who you feel may benefit from our help.

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

Please join the Mature Muscle Podcast  Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

We welcome in Season 2 with a double professor interview. We talk to Greg Whyte OBE (Sports Science) and Andy Lane (Psychology) about Covid 19, Saving the Nations Physical and Mental health, Hormones and Cold Water Swimming.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

Find out more about Greg Whyte:

Instagram
@profgregw

The Whyte Answer
http://www.thewhyteanswer.com

Bean Lite - The new Bespoke Exercise &  nutrition App
https://itunes.apple.com/gb/app/bean-lite/id1299547415?mt=8

Bump it Up
https://www.amazon.co.uk/Bump-Up-flexible-exercise-pregnancy/dp/0593077482

Achieve the Impossible
http://www.achievetheimpossible.co.uk

For more info on Prof Andy Lane:

BPS Chartered Psychologist, HCPC Registered Psychologist, Fellow of BASES

Director of Research Excellence

Associate Dean, Faculty of Education, Health and Well-Being, University of Wolverhampton, UK, Walsall Campus, WS13BD, UK

Twitter @Andylane27

http://www.researchgate.net/profile/Andrew_Lane

https://www.youtube.com/c/andylane27

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

Ep.20 - SEASON 1 REVIEW

We look back at the content of our first 20 episodes and discuss where we go next...

We'll be taking a two week break, and resuming middle of April. Massive thanks for all your support.

Obesity Lifeline Challenge UPDATE:  We have some good MALE entries, but would also like a few more FEMALES - so, do you have a member of your family or a friend/work colleague who:
- Is Obese?
- Is struggling to lose fat and get healthy?
- Needs help from experts, but isn't able to afford help?
- Would be happy for us to share their progress and achievements?

If yes, then write us an email telling us about this person and who they are (make sure they have given permission and are happy with the introduction) and we will choose a Male and Female candidate at the end of April this year. Phil and I will use our combined knowledge to help these people and keep all of you informed of the progress. Everyones a winner!

Email us at: hosts@maturemusclepodcast.com, with Obesity Lifeline Challengeas the subject. Pass this on to anyone who you feel may benefit from our help.

Please feel free to share the website below with friends or people who may find these Podcasts interesting.

https://www.maturemusclepodcast.com

If you have anything which you'd like to share with us, please drop us a line on the Facebook group (see link below)  or you can now email both of us directly at: hosts@maturemusclepodcast.com . If the FB link is broken, search for "Mature Muscle Podcast" on Facebook. 

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more aboutLeeandPhil.

Please join the Mature Muscle Podcast Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

Ep.19 - INTERVIEW: Tips on Being a Fit, Healthy & Inspiring Parent

We were privileged to be joined by Gareth Nock and his fellow Podcaster, Carl for an epic interview. They both host the "We As... Start Talking" Podcast (please subscribe and have a listen), between the 4 of us, there must be about 80 years of fitness experience - so plenty to talk about.

We discussed how to cope with being a parent and staying fit and healthy. From time management to ensuring your kids learn the importance of good eating and exercise habits. Also, we put our camera's on for this, would you like us to post the VIDEO of this podcast to Youtube? Would this be something you'd like to see (literally) more often? Let us know in the facebook group.

UPDATE: We have some good MALE entries, but would also like a few more FEMALES - so: "Obesity Lifeline Challenge".  Do you have a member of your family or a friend/work colleague who:
- Is Obese?
- Is struggling to lose fat and get healthy?
- Needs help from experts, but isn't able to afford help?
- Would be happy for us to share their progress and achievements?

If yes, then write us an email telling us about this person and who they are (make sure they have given permission and are happy with the introduction) and we will choose a Male and Female candidate at the end of April this year. Phil and I will use our combined knowledge to help these people and keep all of you informed of the progress. Everyones a winner!

Email us at: hosts@maturemusclepodcast.com, with Obesity Lifeline Challengeas the subject. Pass this on to anyone who you feel may benefit from our help.

We have a new domain, please feel free to share this with friends or people who may find these Podcasts interesting.

https://www.maturemusclepodcast.com

If you have anything which you'd like to share with us, please drop us a line on the Facebook group (see link below)  or you can now email both of us directly at: hosts@maturemusclepodcast.com . If the FB link is broken, search for "Mature Muscle Podcast" on Facebook. 

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more aboutLeeandPhil.

Please join the Mature Muscle Podcast Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

EPISODE: 18  - STALLING or PLATEAUING: How do you assess progress?

How are you assessing your progress, and what do you do if this progress comes to a grinding halt? In this episode we discuss tactics for tracking your goals and how to act if all is not going as it should be.

What to expect from a Personal Trainer in this regard? This applies to those trying to get leaner, but also to those who have performance as a goal. If you're not tracking any statistics, how do you know if your training is working or not? Could you be working more effectively?

We also talk about our "Obesity Lifeline Challenge". Do you have a member of your family or a friend/work colleague who:
- Is Obese?
- Is struggling to lose fat and get healthy?
- Needs help from experts, but isn't able to afford help?
- Would be happy for us to share their progress and achievements?

If yes, then write us an email telling us about this person and who they are (make sure they have given permission and are happy with the introduction) and we will choose a Male and Female candidate at the end of April this year. Phil and I will use our combined knowledge to help these people and keep all of you informed of the progress. Everyones a winner!

Email us at: hosts@maturemusclepodcast.com, with Obesity Lifeline Challengeas the subject. Pass this on to anyone who you feel may benefit from our help.

We have a new domain, please feel free to share this with friends or people who may find these Podcasts interesting.

https://www.maturemusclepodcast.com

If you have anything which you'd like to share with us, please drop us a line on the Facebook group (see link below)  or you can now email both of us directly at: hosts@maturemusclepodcast.com . If the FB link is broken, search for "Mature Muscle Podcast" on Facebook. 

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more aboutLeeandPhil.

Please join the Mature Muscle Podcast Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

EPISODE: 17

OBESITY - The Preventable Global Plague...

WHO info page:

https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

Today we chat about Obesity which has hit the news again recently for several reasons; the results of research into the effectiveness of the "Sugar Tax" and also evidence showing that people who are obese feel the effects and dangers of COVID19 significantly more than those who are not. It is literally killing people all over the world...

What can be done to prevent the seemingly unstoppable  rise of this completely preventable but incredibly complex situation.

We also talk about our "Obesity Lifeline Challenge". Watch this space for more details over the next few days and weeks...

We have a new domain, please feel free to share this with friends or people who may find these Podcasts interesting.

https://www.maturemusclepodcast.com

If you have anything which you'd like to share with us, please drop us a line on the Facebook group (see link below)  or you can now email both of us directly at: hosts@maturemusclepodcast.com . If the FB link is broken, search for "Mature Muscle Podcast" on Facebook. 

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more aboutLeeandPhil.

Please join the Mature Muscle Podcast Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

EPISODE: 16

SUPPLEMENTS:

In this weeks episode we discuss the multi-billion pound industry that is the Supplement market. Some are not worth your time and effort, some do work and on some, the jury is still out. We try to shed some light on these and talk about where WE got suckered in ourselves in our youth. We got ripped off, so you don't have to!

We also talk about some legendary supplements that were so crazy potent, that thankfully they're now illegal, trust us...this is a good thing! 

We have a new domain, please feel free to share this with friends or people who may find these Podcasts interesting.

https://www.maturemusclepodcast.com

If you have anything which you'd like to share with us, please drop us a line on the Facebook group (see link below)  or you can now email both of us directly at: hosts@maturemusclepodcast.com . If the FB link is broken, search for "Mature Muscle Podcast" on Facebook. 

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more aboutLeeandPhil.

Please join the Mature Muscle Podcast Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

EPISODE: 15

INJURIES

From simple muscle strains to major ruptures and joint problems - you're going to get them.  In this layman's guide we talk about the common causes of injury, the best prevention, management and the recovery from them. Both Phil and I have in over the 50 years we've been training, had our fair share so we speak from experience. If you're just starting out, this episode may help you from falling for the same mistakes we did!

We also answer a few relevant questions from listeners. The exercise I mention in the Podcast: Renegade Row, see link below for demo.

https://youtu.be/wTqlJ0aoJlM

If you have anything which you'd like to share with us, please drop us a line on the Facebook group (see link below). If the link is broken, search for "Mature Muscle Podcast" on Facebook.  

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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Please join the Mature Muscle Podcast Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

EPISODE: 14 - MYTH-BUSTIN' 1: Nonsense That Just Won't Go Away!

Today we have a lighthearted look at the Myths, stuff and nonsense that still seems to permeate strength, fitness and nutrition. We've all fallen for a few, but we've tried to narrow down the most common and laugh at them and then at ourselves! 

If you have any yourself which you'd like to share, please drop us a line on the Facebook group (see link below). If the link is broken, search for "Mature Muscle Podcast" on Facebook.  

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

Please join the Mature Muscle Podcast  Facebook Group, and also please subscribe and share the podcast far and wide! This will really help us spread the word.

Interview with BPS Chartered Psychologist, HCPC Registered Psychologist, Fellow of BASES Proffessor Andrew Lane, he's also Director of Research Excellence, Associate Dean, Faculty of Education, Health and Well-Being, University of Wolverhampton

What’s going on with our Lizard/monkey brain? How can we override this self destruct impulse, not training when we know we should, or over eating when we know it’s going to push our goals backwards. What triggers emotional eating? We dig down into these and many more, including effective visualisation and goal setting. What’s the best way to break goals down and make them easier to stick to? Self help and how can we get listeners and clients to help themselves? 

For more info on Prof Andy Lane:

BPS Chartered Psychologist, HCPC Registered Psychologist, Fellow of BASES

Director of Research Excellence

Associate Dean, Faculty of Education, Health and Well-Being, University of Wolverhampton, UK, Walsall Campus, WS13BD, UK

Twitter @Andylane27

http://www.researchgate.net/profile/Andrew_Lane

https://www.youtube.com/c/andylane27

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

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Love it or loathe it, it is nevertheless  part or a well structured exercise plan. In todays episode we discuss effective strategies for the type, duration and intensity of the cardiovascular training we all need to do, as well as some myths and misinformation we see out there.

A simple guide for heart rate targets:
https://www.active.com/fitness/calculators/heartrate

Steady State versus HIIT link:
https://bodyrecomposition.com/fat-loss/ss-vs-hiit-epoc-application

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.

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Have you, or do you know someone who has written themselves off from strength training in middle age? “I’m too old to start that now!” ...No No NO!!!

Episode 11 attempts to dispel the myths about ageing and strength training and explains why it’s not just a good idea, in fact - you’d be crazy not to!

Links:

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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In Ep.10, we take a look at why a "Cheat" day or meal, can be very much part of the plan and certainly not cheating.  We look at the effective application of re-feeds, and how they can help restart a sticking point or plateau. Phil discusses his success with skip loading and how valuable he has found it when planning for himself and his clients.

We also look at the hormone Leptin and the various Physiological and Psychological benefits of this type of eating regime.

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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EPISODE 9: Interview with Professor Greg Whyte OBE PhD DSc FBASES FACSM

Former Olympian, world renowned sport scientist and Physical Activity Expert. Greg is the preeminent authority on Exercise Physiology and Sports and Exercise Performance in the UK. Greg is well known for his involvement in Comic Relief and mentoring the success of the celebrity challenges for the past decade. To date he has helped raise over £38 million for charity.

Today we talk about the art of motivation, essential nutrients for our demographic, not giving up at 40! and generally chewing the fat! We think you'll love this...

Find out more about Greg Whyte:

Instagram
@profgregw

The Whyte Answer
http://www.thewhyteanswer.com

Bean Lite - The new Bespoke Exercise &  nutrition App
https://itunes.apple.com/gb/app/bean-lite/id1299547415?mt=8

Bump it Up
https://www.amazon.co.uk/Bump-Up-flexible-exercise-pregnancy/dp/0593077482

Achieve the Impossible
http://www.achievetheimpossible.co.uk

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

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It's that time again, the air is alive with hope, determination and vigour.....but will it last? We delve into the need and desire for the "New Start, New Year, New Me" which we see every January. Many are doomed to fail, so maximise your chance of success and a determination to see it through past Feb...

Oh and a rant about normalising obesity, and in the face of all the contrary evidence, calling it healthy - as seen in this issue of COSMOPOLITAN. Virtue signalling, click bait or legitimate? Drop a message on the FB group and let us know your thoughts (see below).

Lee's Blog on "Normalising obesity, a ticking time bomb":

https://www.lcsandc.com/physiologica/2018/10/31/normalising-obesity-a-ticking-time-bomb

CONTEST TIME!  - WIN one month's FREE online coaching from Phil or Lee.

Would you like one of the hosts of The Mature Muscle podcast to personally help you towards your fitness goals for an entire month... for FREE? The only sane answer to that is... "Hell yeah!".

You'll get:

-A detailed, custom diet, exercise, and cardio plan

-All your questions answered

-World-class support

-Accountability to keep you on track

Meaning... faster results.

Now, here's the catch. Obviously, we want to reach as many people with our podcast as we can so we can impact and change more lives. You can help us do that...

To win this prize all you need to do is:

Like this postComment "New year, new me"Share it to your profile/network. If you see this on Instagram share it to your story.

That's it.

Lee and I will pick TWO random winners (one male and one female) and announce them on Friday 29th January. Good luck.

We hope you enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil.

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For Episode 7 we interview Joey Bull. This is Mature Muscle Podcasts first Interview, Joey has been a fitness competitor, adventure racer and trainer all around the world. We interview her about her life, achievements, successes and failures and how she works with her clients.

Website: www.joeybull.com
Contact Joey Bull:
Instagram = joeybull_fitness
Facebook Joey Bull / YouTubejoey bull

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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Training continued...
As promised, a breakdown into more detail. We touch on training splits, routines and how to fit these around your specific goals. We also give some clarity on reps, sets and general volume.

Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links to find out more about Lee and Phil.

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Training overview. Another massive subject, which we will breakdown into more detail very soon. We touch on body types, realistic expectations of your physique and it's limits, planning, periodisation, and de-loading to recover.

Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links to find out more about Lee and Phil.

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Body types. More on Somatotypes:

https://www.britannica.com/science/somatotype

Stuart McRobert - "Brawn" Highly recommended  book:

https://www.amazon.co.uk/Brawn-3rd-Stuart-McRobert/dp/9963916317/ref=sr_1_4?qid=1606412643&refinements=p_27%3AStuart+McRobert&s=books&sr=1-4

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Lockdown Special:

Here we go again....or not! If the last lockdown was a disaster for your physique, your mental health and confidence, let's put the breaks on together, NOW!

How are you going to train?
What are your goals for the next 4 - 6 weeks?

How are you going to eat?
You've had the info, the motivation and the facts, now put Episodes 2 & 3 into action...

How's your mindset?
Are you set up for success or failure. Do NOT go gently into that good Christmas night....

Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the links to find out more about Lee and Phil.

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If you have nothing to use, there's bodyweight exercises, or you can order these or similar (we no not get anything for promoting these, we just recommend them):

https://www.amazon.co.uk/Protone-resistance-bands-set-strength/dp/B00CA45MKM/ref=mp_s_a_1_2?c=ts&dchild=1&keywords=Exercise+Bands&qid=1605198675&refinements=p_n_feature_keywords_browse-bin%3A1305396031&s=fitness&sr=1-2&ts_id=458403031

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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Nutrition continued...
Controlling Treats, Temptations and Killer Mocha: this episode Lee and Phil continue the chat about surprising foods, hidden calories, good choices and bad choices and problems with tracking. There's a sneaky coffee Q&A (sorry phil!) and we answer some listeners questions.

Watch for the next episode soon, please subscribe when you can and leave us a rating or review. Click the links to find out more about Lee and Phil.

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Insane coffee:
https://www.google.co.uk/amp/s/www.lovefood.com/galleries/amp/83326/have-you-drunk-one-of-the-worlds-unhealthiest-coffees

World Obesity (2016 levels)
https://en.wikipedia.org/wiki/List_of_countries_by_obesity_rate

Scientific and credible supplement advice (may need subscription)
Examine.com
https://examine.com

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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Baffled by nutrition? Don't know a Macro from a Nissan Micra? No idea where you're going wrong, or how to get started? In Episode 2, Lee and Phil discuss mistakes, observations and anecdotes relating to nutrition. Obviously nutrition is a HUGE subject, and will feature heavily in the MM Podcast, so this will be continued...

Watch for the next episode soon, please subscribe when you can. Click the links to find out more about Lee and Phil.

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I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

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Mature Muscle Podcast, presented by Lee Carnaby and Phil Agostino, two fitness professionals with over 50 years of experience in the fitness industry between them. The target audience is anyone interested in fitness, weight training and maintaining optimum health. 

In this introduction episode Lee  and Phil introduce themselves and the type of content which you can expect to hear on MM. Watch for the next episode soon, please subscribe when you can. Click the links to find out more about Lee and Phil.

Please join the Facebook Group

I hope you find this useful and enjoyed the podcast. Watch for the next episode soon, please subscribe when you can and please leave us a rating or review. Click the link highlighted to find out more about Lee here.

Please also join the Mature Muscle Podcast Facebook Group for the latest info.