Healthy Half Hour Podcast: Recent Episodes
Richard and Karen Insley
We are Richard and Karen Insley, nutrition and fitness professionals in Winnipeg, Canada sharing our views on the ever evolving world of diet, health, and fitness on the Healthy Half Hour Podcast
We look at why applying a topical skincare product will not necessarily work its magic. Healthy skin starts from the inside out.
Our optimistic promises of podcasting more seem to fade over the year as we get busy with markets, bees, gardens, life, etc, etc......
But we're here again to recap 2024, the year's highs and lows, and the loss of most of our bees this fall.
The website is cloverhoneypot.com which is where you can find things we were chatting about today
In this episode, we discuss what we've been up to this year. We give an update on the bees and the plan for this year with them.
Also, we announce our exciting Farmers Market project coming up next month we are organizing and here is the website link as Karen promised https://mbhomesteadingshow.com
We discuss what winter can do to your skin and how to shield your skin from winter's harsh elements with our winterizing skincare essentials. Nourish, hydrate, and protect for a radiant, healthy complexion all season long
Clover Honey Pot website
Today we chat about the anti-inflammatory properties of propolis and honey, why we add them, and why they are key to optimal skin health. We also compare the differences between propolis collected manually from our hives, and commercially sold propolis that undergoes solvent extraction processes, and why direct from the hive matters.
We chat about the end of the market season, funky weather and how it affects the bees, Karen's ride in an ambulance and much more......
After another seemingly long hiatus, we're back with a fall update on us, bees, markets, life, etc, etc
In this episode, we share our exciting news about opening up the bee hives for the first time since October 2022 and also about colony collapse and varroa mite infestations affecting honey bee health
Image from wikipedia
In episode 109 we discuss propolis that we harvest from our bee hives, its properties and health benefits and all the usual banter interjected
Propolis Video 1
Propolis Video 2
Propolis Diagram
Skin Facts
In episode 107 we go back a year and replay episode 84 where Karen and Richard talk about New Years Resolutions
- Why we set them at this time of year
- Habits
- Behaviours
- SMART Goal setting
- Handling saboteurs
- Sustainability
- Tips for success
and much more...........................................
In episode 106, Karen and Richard discuss the health benefits of raw, unpasteurized honey
- Antimicrobial
- Skin hydrating
- Anti-inflammatory
- Moisturizing
- Exfoliating
- Animal wound healing
and much more..............
Clover Honey Pot Website
In episode 105, Karen and Richard discuss nutrition and fitness for shift workers
- Meal timing
- Anabolic and catabolic metabolism
- Circadian rhythm
- Weight gain with stress
- Finding the right exercise program
- Sleep deprivation effects
and much more..............
Nutrition for shift work PDF
RPE Fitness online programs
8 Minute Tabata Workout
In episode 104, Karen and Richard answer two interesting listener questions from Alicia and Karen
- Post Gallbladder removal weight gain
- Weight gain with age and yo-yo dieting
In episode 103, Karen and Richard discuss some strategies to help improve your sleep
- Basic sleep hygiene
- Changing habits
- Start with the easier things first
- Make small changes in stages
- Progress monitoring
and much more.....
In episode 102, Karen and Richard discuss the physiological and mental aspects of reduced sleep
- The blue death
- Brain chemistry changes
- Physiological changes
- Hormonal imbalances
- Shift work
- Circadian rhythm
and much more.....
In episode 101, Karen and Richard discuss all things fasting and finding your niché
- The different types of fasting
- The health benefits of fasting
- How to make fasting work for you
- The history of fasting
- Where to start
- Contraindicators
and much more.....
Fasting Study Link
In episode 100, Karen and Richard discuss the past 99 episodes
- Our consistent message
- Stress Management
- Lifestyle factors
- The best diet for you
- Exercise trends
- Looking forward to the next 100
and much more.....
PLYOGA Video Link
In episode 99, Karen and Richard discuss the easiest diet to follow ever...
- What is this great diet?
- No food weighing or calorie counting
- How it improves gut health
- What is resistant starch?
- Karen's recent experience on the diet
and much more.....
In episode 98, Karen and Richard discuss the big Y!
- What is our why
- What is your why?
- What is important now and in your future
- Mental health and inflammation
- Finding your buy-in
- Karen's upcoming webinar
and much more
Karens' webinar link
In episode 97, Karen and Richard discuss whether health equals fitness and vice versa?
- What is optimum health
- Is being fit the same as being healthy?
- Finding a balance
- The optimum exercises for general fitness
and much more.....
sunnysidehoneypot.com
In episode 96, Karen and Richard talk about their core values
- What we stand for
- Why we don't give food plans or recipes
- It's a lifestyle!
- Sustainability
- How to make your own easy food plan
- Karen's natural candles and body scrubs ingredients
and much more.....
sunnysidehoneypot.com
In episode 95, Karen and Richard discuss another mishmash of things.......
- Clean eating challenge rant
- The home office and good posture
- Homemade Tomato soup
- Our new Fandana's
- Focus on movement rather than exercise
- Karen's natural body scrubs, lotions and soaps
and much more.....
Homemade Tomato Soup Video
Posture Strap
sunnysidehoneypot.com
Fandana
In episode 94, Karen and Richard discuss dealing with anxiety and stress in these uncertain times
- What is anxiety?
- Mindset
- Tips to stop the mind racing at night
- How stress and anxiety are linked
and much more.....
In episode 93, Karen and Richard discuss how inflammation caused by poor lifestyle factors can increase the risk of the COVID-19 virus affecting people more severely if contracted.
- COVID-19 and inflammation
- The link to metabolic syndrome
- How chronic stress raises inflammation
- Where unforeseen stress can come from
and much more.....
In episode 92, Karen and Richard ask could the current social isolation be an opportunity in disguise?
- Maintain a routine
- Keep moving
- A time to try new recipes
- Take time to learn
- Stress management
and much more.....
Workout Video Link
Recipe Video Links
In episode 91, Karen and Richard discuss the empathy gap and why it's hard to stick to healthy habits
- Why we don't follow through with our intentions
- Primal emotions
- Hot and cold mental states
- Why some make consistently healthier decisions than others
and much more.....
In episode 90, Karen and Richard discuss boosting immune system health,
- The 9 pillars of immune system health
- Diet deficiencies
- Low vitamin and mineral levels
- How it all starts in the gut
along with our PSMF diet update and much more.....
Protein Sparing Modified Fast eBook
In episode 89, Karen and Richard discuss a mishmash of different topics with a listener question, our recent blood work, client diet problems, food additives and much more.....
Protein Sparing Modified Fast eBook
In episode 88, Karen and Richard talk to Megan about her 100 lb weight loss journey.
Megan talks openly and candidly about the struggles of losing so much weight, maintaining her weight now and some of the unforeseen downsides of weight loss!
Megan can be found on Instagram @this.moms.wellness
In episode 87, Karen and Richard discuss confirmation bias
- What is confirmation bias?
- How it can affect our decision-making process
- N=1 experiments
- Correlation vs causation
- Why you should do your research
and much more...........................................
In episode 86, Karen and Richard discuss stress resilience
- What is stress resilience?
- Short and long term stressors
- How do you implement a plan
- Asking for help
- Making change
- Tips for success
and much more...........................................
In episode 85 Karen and Richard discuss the calorie paradox
- What is a calorie?
- Do calories matter?
- Should we be counting exercise calories
- What can affect their absorption
- Are all calories created equal?
- Tips for success
and much more...........................................
In episode 84 Karen and Richard talk about New Years Resolutions
- Why we set them at this time of year
- Habits
- Behaviours
- SMART Goal setting
- Handling saboteurs
- Sustainability
- Tips for success
and much more...........................................
Happy New Year!!
In episode 83 Karen and Richard talk about all things mindset
- Behaviours
- Habits
- Handling saboteurs
- Changing your outlook
- The best plan to take
- Tips for success
and much more...........................................
In episode 82 Karen and Richard (more Karen 😃 ) go on a rant about labels!!
- Diet labels
- Food Labels
- Group labels
- Self Worth
- Intuitive eating
and much more...........................................
In episode 81 Richard and Karen discuss fasting and ever-growing list of health benefits associated with it
- What are some of the positive health benefits
- How to implement fasting into your life
- What exercises to do and what to avoid
- Some of the pitfalls when starting to fast
- Hormone imbalances and their negative effects
and much more...........................................
Get all this information in our ebook for only $5
Alternate Day Fasting eBook
In episode 80 Richard and Karen answer Tia's question about being underweight
- What can be the negative health effects
- How liquid calories will help
- What exercises to do and what to avoid
- When to possibly to seek professional help
- How to start gaining weight in a healthy way
and much more...........................................
In episode 79 Richard and Karen take look at skinny utopia, are you losing weight for the right reasons?
- What is skinny utopia?
- why we have to look at the why
- smell the roses along the way and enjoy the journey
- adjusting the mindset
- intuitive eating
and much more...........................................
Instagram Page of Jessica king
Instagram page of diary of a shrinking mommy
In episode 78 Richard and Karen discuss orthorexia
- recognizing if you have the symptoms
- what classes as orthorexia?
- how we can get obsessed
- why it's good to take a step back
and much more.........................
Newspaper article
In episode 77 Richard and Karen interview Chris and Heather about their health and diet journey
- Heather's big health scare
- Transitioning to a keto diet
- How they are helping others within their community
- The carnivore diet experiment
- Health over weight loss
and much more.............
UK Public Health Collaboration
In episode 76 Richard and Karen discuss why we should stop dieting
- why should you stop
- how to change your mindset
- what is intuitive eating?
- stop self-sabotaging
- is dieting stopping you from losing weight?
- why you should listen to your body
and much more.........................................
In episode 75 Richard and Karen take a look a salt
- what it is it?
- what does it actually do in our bodies?
- why we have the dietary guidelines on consumption and are they correct?
- how much should we be having?
- the negative effects of low salt diets?
- types of salt
and much more.................
The Salt Fix Book
In episode 74 Richard and Karen rant on about
- so-called "healthy" processed foods
- processed vs unprocessed foods effect on body composition
- the cost of keto and paleo-friendly processed foods
- liquid vs whole foods
- exogenous ketones
and much more......
Food study link
In episode 73 Richard and Karen chat with Ryan Vandal about his keto diet journey over the last 11 months
- Why he chose the keto diet
- Why he uses the Keto-mojo blood ketone monitor
- The health benefits besides weight loss
- Clean vs dirty keto
- Social media keto police
- His daily keto diet regimen
and what surprisingly happened with Ryan's blood ketone levels when he went on a crazy food and drinking weekend in the US!
In episode 72 Richard and Karen discuss the 2 hormones that most contribute to weight gain if they're out of balance
- What are they?
- What do they do in our body?
- How we become resistant to them?
- How they tie in with other hormones?
- Factors that affect their levels
- How to lower them naturally to help reduce body fat levels?
and much more.............
In episode 71 Richard and Karen ask what are mitochondria and why should you care?
- What are mitochondria?
- what do they do in our cells?
- What is mitochondrial dysfunction
- What are the symptoms of mitochondrial dysfunction
- How do you improve your cells mitochondrial health
and much more.............
Supplement Study
Wiki page
In episode 70 Richard and Karen take you on their recent camping trip and discuss
- What they eat
- Staying active while away
- Relaxing
- Catching up on reading
- Mental rest
- Breaking bad snacking habits
and much more.............
http://healthyhalfhourpodcast.com/images/camping.pdf
In episode 69 Richard and Karen discuss how many calories we should consume and we cover the following
- Calculating BMR
- Flaws in calorie calculations
- Metabolically active vs metabolically inactive tissues
- Caloric expenditure
- Where to start
- Variables the cause plateaus
and much more..............
Harris Benedict formula
Potato diet
In episode 68 we take a look at supplements
- What classes as a supplement?
- Do we need them?
- Water vs fat soluble
- Quality vs quantity
- Protein Powders
- Fat Burners
and much more
Drugs.com - Pharmacutical contraindicators
Examine.com - Supplement resource
In episode 67 we interview Krystal, a friend of ours who we first met on one of our training courses. Krystal was very open and honest and it took a great deal of courage to speak about her past so candidly and we thank her for that.
Here is the link to Krystal’s Facebook page with the inspiring post that the podcast is based on
Follow her journey also on at https://www.instagram.com/kmyker
In episode 66, Richard and Karen discuss how poor posture is one of the hot topics right now, and rightly so as our prairie roaming, hunter-gatherer body's are forced to comply with 21st-century lifestyles. Humans are not designed to be held into a static position for long periods of time, whether sitting, standing, bent over, lying down, etc. and if you take a look around at peoples postures the evidence is pretty overwhelming.
We look at poor posture from a physical and psychosocial perspective
pdf of the Surviving in a Flexion World Presentation slides
Upper and Lower Cross Image
Posture Strap Image
Posture Newsletter Post
Hip Mobilizing and Stretching Video
In episode 65 - Richard and Karen look at why willpower usually fails to get the job done when it comes to achieving successful diet and lifestyle changes
In episode 64 Richard and Karen answer a listener question about carb cycling
- What is carb cycling?
- How can it help keep you on track
- Advantages and disadvantages
- The metabolic chaos/confusion effect
and much more...............
Carb Cycling eBook
In episode 63 Richard and Karen debunk adrenal fatigue and explain the old paradigm vs the new
- What was the old adrenal fatigue paradigm
- What the new research suggests
- How to get your body back on track
- How to reduce stress effectively
and much more...............
In episode 62 Richard and Karen look into timed eating and intermittent fasting
- What is the difference between the two?
- What are the different time periods
- The health benefits and metabolic effects
- Is it right for you?
and much more...............
In episode 61 Richard and Karen look at scientific studies involving exercise and weight loss and sort the facts from the fiction.
We dive into studies showing that increasing exercise does not necessarily reduce the number on the scale but can make the body go into metabolic compensation.
Here are some of the studies referenced in this episode
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21986
https://www.ncbi.nlm.nih.gov/pubmed/2744924
https://www.ncbi.nlm.nih.gov/pubmed/16358397
https://www.ncbi.nlm.nih.gov/pubmed/25323965
https://www.cell.com/current-biology/fulltext/S0960-9822(15)01577-8
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040503
In episode 60 Richard and Karen discuss how salads are not the best option for a nutrient dense weight loss diet. We dive into nutrient availability, resistant starch, fat-soluble vitamin uptake and much more…
Salads are useless foods - original youtube video
Posture Strap that Richard is using
Karen and Richard discuss the monetary cost of good health. We look at the $ value that people are willing to invest in to lead a healthier lifestyle.
Healthywayeveryday.com
The Omnivore's Dilemma - Michael Pollen
How to save money and eat healthy - youtube video
In this podcast, Richard and Karen discuss the realistic aspect of dieting and taking the No Diet - diet approach.
- Why you don't have to feel guilty for going off plan.
- How vacation food choices don't have to be difficult.
- Why commercial weight loss products are not the solution.
- How to have a healthy mindset over your nutrition choices.
- Why meal plans are not the answer.
- Putting it all together so it works for "you"
Mood Journal Link
In episode 57 Richard and Karen discuss the Ketogenic diet, pros and cons and ask the questions, is it right for you? What happens if you go away on vacation? How do you transition to keto from a "regular" diet? Do you need to track ketone production? And lots more
In the first episode of 2019, we are replaying an episode from the end of 2017 where Karen and Richard discuss why people wait until the New Year (or Mondays) to start a diet and/or exercise program and they share the key to setting effective goals for ourselves for long-term success
In episode 55 - Karen and Richard talk about the links between diet and mental health issues. Karen has been studying and working on this subject for some time now and has presented on it at different corporate workshops and events
Goldberger's War - Alan M Kraut
In episode 54 - Karen and Richard discuss what you can do now, whether in your 30's, 40's, 50's, 60's to stave off the effects of impending old age and not end up with a walking frame or in a wheelchair and adult diaper by age 75
Karen and Richard discuss sugar substitutes and artificial sweeteners and the potential impacts on our health from their consumption
https://rpefitnessinc.com
http://healthywayeveryday.biz
This time of year can often be a struggle for those who are trying to stay on plan, so we're replaying episode 14 where Karen and Richard discuss surviving the holiday season with some strategies for eating well at office potluck parties, company functions, family dinners, etc. We also offer suggestions on adding some exercise to this busy time.
Karen and Richard discuss the cost of getting lean, not the $ value but the sacrifices we are willing to make to lead a healthier lifestyle and deciding how far we are willing to buy in to achieve the results we are looking for
In episode 50 Richard and Karen go over the differences between the keto and paleo diets.
We also videoed this episode and you can catch it on YouTube at https://youtu.be/Ix3k2EAbyUY
Keto vs Paleo foods pdf
Karen and Richard discuss the common issue of bloating, its causes and how to deal with and reduce the bloating when it happens
Mood Journal Download
Healthy Gut, Healthy You book by Dr. Ruscio
In episode 48 - Karen and Richard discuss motivation, its definition, why it ebbs and flows and they offer some helpful tips and solutions for when you find you're lacking in it
rpefitnessinc.com
healthywayeveryday.biz
In this episode of the Healthy Half Hour Podcast Karen and Richard discuss what to do after achieving a weight loss goal. Statistically, the majority of successful dieters put back on the majority of the weight lost (and usually more) within a couple of years, we look at why and what can be done to prevent this from happening.
In episode 46 of the Healthy Half Hour Podcast, Richard and Karen discuss choosing a sustainable diet that's right for you, high fat, high carb, etc where to start and how much to eat and which macro ratios to choose to optimize your goals
Pick your Poison example calculation sheet
Richard and Karen discuss all things dietary fibre, what is it, what are the different types and what does it do for us and much more
Healthy Gut - Healthy You Book
Richard and Karen discuss the vicious cycles of yo-yo dieting, poor sleep and high-stress life, how they're all intertwined and how they may be stopping you from achieving your health and weight loss goals.
Food Mood Journal
How to make stress your friend
How to stay calm when you know you'll be stressed
In episode 43 Richard and Karen continue to debunk some popular diet and exercise myths that circulate in the gym and on social media. We cover everything from higher protein diets damage kidneys to taking up running will help you lose body fat........
In this episode, Richard and Karen discuss the Protein Sparing Modified Fast (PSMF) and how it can achieve rapid body fat loss in a relatively short period of time.
They go into details about how it works, the main pitfalls, who should be doing the diet and much more.....
Get your copy of our PSMF eBook
In episode 41 Richard and Karen debunk some popular diet and exercise myths that circulate in the gym and on social media. We cover everything from drinking 8 glasses of water each day to muscle and fat defying the laws of physics.............
In the Healthy Half Hour Interviews series, Richard and Karen talk with Dr. Ron Weihs of Rivergrove Chiropractic about what chiropractic care is, how it's not just about bone-crunching, but how chiropractic care can help holistically in our everyday health. We also find out about how the use of x-rays, ultrasound, electrical muscle stimulation therapy assist in the healing process too.
We also discuss good posture and things we can do every day to help keep us mobile
In episode 39 - Richard and Karen interview Mark and Rhonda (a couple who are two of Richard's clients) about their weight loss journey, the struggles and how they got over them and how they found a way to incorporate a healthier lifestyle into their already busy lives
Turkey Bacon Video
At the Interview
In part 2 Karen concludes the interview with Jessica LoRusso about her work with companies with regard to civility in the workplace, and also about her new book "Be Believable" about building a credible business which Jessica self-published earlier this year
Karen's website - www.healthywayeveryday.biz
Jessica's website - www.poweredprofit.com
Karen interviews Jessica LoRusso about her work with companies with regard to civility in the workplace, and also about her new book "Be Believable" about building a credible business which Jessica self-published earlier this year
Karen's website - www.healthywayeveryday.biz
Jessica's website - www.poweredprofit.com
Here is the first of our interview series and Richard interviews Karen about Workplace Wellness and working with companies and employees.
Karen describes what Wellness is, how psychosocial health issues can impact company profits and how companies can implement a Wellness program into their establishment.
She shares details of the brand new course that she has created "The Workplace (Mental Health) Wellness Coach Course and how employers can have their own in-house wellness coach on staff; how health benefits companies can monetize our program; and how passionate individuals can use it as a turnkey solution to starting their own health and wellness business.
healthywayeveryday.biz
poweredprofit.com
Richard and Karen discuss planning and prep when it comes to leading a healthier lifestyle and achieving a weight goal
Vegetable Seasoning mix
Karen and Richard discuss in episode 34 what the bathroom scale didn't say. There are many, many benefits to adding in regular exercise and eating a healthier diet other than a number on a scale...
In Episode 33 of the Healthy Half Hour Podcast Richard and Karen discuss the thyroid, symptomology, helping thyroid health naturally, what T3, T4 and TSH mean and much more..........
Richard and Karen discuss how to use the stored body fat we have as energy so we can lose weight and improve our health. Fuel partitioning can be an issue later in life especially for menopausal women as the cards are stacked against them hormonally, for more listen now............
Richard and Karen discuss fixing a broken metabolism - so if you're struggling with low energy, poor sleep or losing weight take a listen.
Richard and Karen ask the question self-care, what is it and why is it so important?
Proactive care vs reactive care?
How long should you stick with a treatment modality?
8 hours of poor posture vs 10 minutes of stretching?
Foam Rolling video
Tiger Tail
Mobility WOD - YouTube
Blog Post - Let your kids be the reason you live a healthy lifestyle and not the excuse you don’t!
Richard and Karen tackle some more listener questions.
Firstly we tackle Fasted Cardio and how to calculate heart rate level and at 10:30 secs we combined a number of questions about sugar addictions and habits that arose from previous podcasts and answer them for the rest of the episode.
Calculating Heart rate - Karvonen formula
Online Histadelia Quiz
Seven Day Shred - Reactive Foods List
Richard and Karen discuss the psychological aspects of habit changing and weight loss, why we do the things we do and why it's hard to stick to a diet or exercise plan
For more articles on this subject check out the RPE Fitness Inc Blog
Corporate Programs
In episode 27 we talk about why we should be concentrating more on counting nutrients, than counting calories.
The topics covered are nutrient density;
The 7 nutrients are typically lowest in our diets.
Why we should choose non-CAFO meats because of their altered nutrient level.
Why quality over quantity
The Chronometer App
Nutritiondata.com
Low electrolytes
Richard and Karen talk all things poop, IBS and constipation.
We discuss why we can have issues with our bowels and motility what to try to fix the problem.
The topic of pellagra is discussed along with nutrient deficiencies, dehydration, the position we poop in and much more...
RPE Fitness Inc Blog post on pooping position
Bristol Stool Chart
Pellagra
Corporate Wellness Presentations
GAPS Diet
Richard and Karen ask the question can you exercise your way out of a bad diet and are you wasting your time beating yourself into the ground trying?
RPE Fitness Inc
Richard and Karen talk about detoxing. Detoxing seems to be the next big thing with companies selling detox packages and potions to fix all. Are they necessary? Are you wasting your time and money? Are there alternatives?
Benefits of Rebounding Article
Richard and Karen talk about sugar. It's role in our health, society, the economy and much more.........
Karen's Sugar Fix Article
Fructose Study
Richard and Karen talk about cholesterol and whether cholesterol is a major risk factor for heart attack or an innocent bystander who got caught up in all the mele....
We look at particle size, genetic predisposition, diet, statins and even a reference from the movie Despicable Me 2!!
Minnesota Experiment
APOE Genetic Diagram
Dr Peter Attia
Chris Kresser
Dr Chatterjee
Triglyceride/cholesterol Calculator
23 and me genetic testing
In episode 21 - Richard and Karen talk all things gluten, what is it? How can it affect the gut? What about the alternatives and much, much more....
Keto Bread Video
Richard and Karen talk plant-based diets. They share their opinions and look at the myths and hype that is presented to convince people to switch to a vegetarian or vegan diet, and ask the question is it really healthy for humans to eat only plants?
The story of the Human Body - Daniel Lieberman
Catching Fire - Richard Wrangham
Why Evolution is True - Jerry Coyne
Folks, This Ain't Normal - Joel Salatin
Holistic Management - Alan Savory
In episode 19 Richard and Karen talk about water fasting, what is it, how to do it safely and how it can work wonders for your body with regard to health, disease, fat loss, etc.
They also go into depth with their own anecdotal experiences regarding water fasting and how it was for them
Great Resources
Getting Started on a Keto Diet
Low Carb Diet
Dr. Valter Longo on fasting and Tumours
Dr. Jason Fung Videos
Dr. Jason Fung Blog
In episode 18 Richard and Karen talk about the keto diet, what is it, how to get on it and importantly how it works and a few hacks to get you into ketosis quicker.
We will also discuss reversing type 2 diabetes with diet and exercise and not drugs
MCT Oil
Exogenous Ketones
In episode 17 Karen interviews her brother Chris and sister in law Heather about their positive lifestyle changes after a recent health scare.
Along with some assistance from Karen, they have taken a low carb diet approach to improving their health with some great results and improved health and blood markers
YouTube Video of the interview
In this episode, Richard and Karen tackle listener questions about Intermittent fasting, the best piece of cardio equipment to buy and while I'm on a low-calorie diet my weight isn't going down?
In the final episode of 2017, Karen and Richard Insley discuss why people wait until the New Year (or Mondays) to start a diet and/or exercise program and the key to setting effective goals for ourselves for long-term success
RPE Fitness Blog
In episode 14 Karen and Richard discuss surviving the holiday season with some strategies for eating well at office potluck parties, company functions, family dinners, etc. We also offer suggestions on adding in some exercise to this busy time.
In episode 13 we discuss the root cause of all disease (well nearly all!) and how to easily adjust diet and lifestyle to help lower the chances of it affecting you..........
In Episode 12 All About Stress (part 2) - Richard and Karen discuss stress management and some simple tips on how to reduce everyday stress
Single Nostril Breathing Video
In episode 11 (part 1) Richard and Karen talk all about stress, what it is, why we have it and how to reduce and manage it to help us live a balanced life
In episode 10 Karen and Richard discuss sleep, why you may not be able to fall asleep or why you wake in the middle of the night and also some simple techniques to help you have a nice restful night............
In episode 9 Richard and Karen discuss all things dietary fats, saturated, polyunsaturated, monounsaturated, the omega's, cholesterol, MCT oils etc.
Karen talks about the Seven Day Shred e-Book that we launched earlier this year, what in the 101-page e-Book, how the diet plan works, how it helps not only people with gut issues like IBS, celiac, Crohn's but also the person who just wants to feel better and maybe lose a few lbs.
To get your copy go to the Seven Day Shred