Planet Health: Recent Episodes
Chris Carra
Time to improve your health by going on a round the world tour! What can Nigeria teach us about eating? What can we learn from Japan about movement? Planet Health is a fun global exploration of positive eating, drinking and movement habits, cultures and traditions, and what they can teach us about weight loss, fitness, and healthy living. Episodes feature actionable tips to benefit your health and wellbeing. Presented by fitness author and Pn1-Certified nutrition coach Chris Carra.
For more, visit the Planet Health website: https://planethealth.online/podcast/
Sitting is the new smoking. In this episode, Chris explores the dangers of sedentarism (living a sedentary lifestyle) and its consequences. As the name suggests, sedentarism is simply living a sedentary lifestyle. In other words, one based around low levels of movement and activity.
He also takes a look why formal exercise such as running, cycling and swimming isn't enough - and what we can do about it. If you listen to this podcast often, you may have already guessed what it is...!
- Read this episode as an article: The Sedentarism Epidemic (and Why ‘Exercise’ Isn’t Enough!)
- Read about the Italian walking habit of la passegiata: The Beauty of La Passeggiata (the Italian Walk After Dinner)
- Social media, newsletter and contact details are all on the Linktree page!
Happy Thanksgiving! In this episode, Chris discusses the American and Canadian traditions of Thanksgiving, which leads into an exploration of the health benefits of gratitude – one of the most underrated things in the world of mental health. He shares some tips on how to practice gratitude each day in a simple way.
- Read this podcast as an article: The Mental Health Benefits of Gratitude (and How to Do It)!
- Social media, newsletter and contact details are all on the Linktree page!
Buongiorno! In this episode, the healthy traditions of Italy are once again the focus, as Chris explores ‘la cucina povera’ – one of the healthiest ways to eat.
He looks at the foods and dishes of this rustic culinary tradition, while giving his own personal insight, having grown up with an Italian father. Of course, the episode features his favourite royalty-free Italian music!
- Read this episode as an article: The Art of La Cucina Povera
- Check out Chris’s minestrone recipe: Simple and Healthy Minestrone Soup
- Social media, newsletter and contact details are all on the Linktree page!
BOO! 👻 It’s the Halloween special episode of the Planet Health podcast! In this episode, Chris explores the topic of being scared and whether or not it’s good for you.
We also welcome culture and ghost journalist Mark Rees back to the podcast – where he offers some insight into the traditions of Halloween – and briefly discuss some of the best calorie-burning horror films!
Visit the Planet Health website for more
Social media, newsletter and contact details are all on the Linktree page!
Check out Mark’s Halloween special episodes on the Ghosts of Wales podcast!
In today's episode, Chris dives deeper into one of the habits from the blue zone of Okinawa, called hara hachi bu. He explores the art of eating to 80% full and how it can help you lose weight or maintain a healthy weight.
He also offers some tips on how to practice it yourself. The podcast also includes some insight from Japanese health author, Kaki Okumura (taken from a previous episode).
- Read this podcast as an article: Hara Hachi Bu: The Japanese Art of Eating to 80% Full
- Social media, newsletter and contact details are all on the Linktree page!
Heard about the five Blue Zones? These incredible areas of health are exactly what Chris explores in this episode! It’s inspired by the release of a new Netflix series called ‘Live to 100: Secrets of the Blue Zones’ with Dan Buettner.
In this episode, Chris looks at Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya Peninsula (Costa Rica), and Loma Linda (USA). He then explores some of the common traits shared by the healthiest places on Earth.
- Read this podcast as an article: Exploring The 5 Blue Zones
- Social media, newsletter and contact details are all on the LinkTree page!
In this brief update, Chris explains his plans for Season 2 and the future of Planet Health podcast!
Visit the Planet Health website for more: https://planethealth.online/
For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
Chris makes a brief announcement about the current status of Planet Health, including the podcast and website.
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
- Planet Health website: https://planethealth.online/
- Facebook page: https://www.facebook.com/groups/231689082558116
Is red wine healthy? What about red wine being good for your heart? That’s what avid red wine drinker Chris explores in this fun episode! He chats about his recent visit to Bordeaux in France (specifically Saint-Émilion) – home to some of the best vineyards in the world – as well as the nutritional values of red wine, the potential health benefits of red wine, and its limitations.
- Read this podcast as an article (with extra content): https://planethealth.online/2023/06/06/is-red-wine-healthy-a-trip-to-bordeaux/
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
Italy is the world’s healthiest country! Well, at least it is in 2023... In this episode, Chris takes a look at why the land of pasta, pizza and ice cream made the top spot as the healthiest nation. We look at who has given them this title, what Italians do differently, and – most importantly – what we can learn from it all.
- Visit the new Planet Health website for more: https://planethealth.online/
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
Feeling low? In this episode, Chris explores the best exercise for anxiety and depression. Five of them, in fact! He chats about running, dancing, yoga, walking and lifting weights to ease depression and anxiety symptoms. He also discusses the general benefits of exercise for mental health, as well as how to get out of bed and get moving when you are feeling down.
If you are struggling with depression or anxiety, please talk to your GP or call Mind’s Infoline on 0300 123 3393 for non-urgent information about possible mental health support and services.
- All the links to studies can be found in the accompanying article: https://planethealth.online/2023/05/22/the-best-exercises-for-anxiety-and-depression-and-how-to-do-it/
- Visit the new Planet Health website for more: https://planethealth.online/
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
Buon giorno! Is a 10 minute walk after dinner good? You bet! In today’s fun episode, Chris heads to Italy to discuss the Italian tradition of la passeggiata, which is a slow after dinner walk. We discuss the benefits of walking after eating on your digestion, as well as its ability to regulate blood sugar – making it a must for people with diabetes.
- Visit the new Planet Health website for more: https://planethealth.online/
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
There is nothing wrong with the occasional snack! However, snacking can become a big issue when it impacts your health. This is why many people wonder how to stop snacking for good – and that’s exactly what Chris explains in this episode! Whether you have a problem with compulsive snacking or mindless eating, this tried and tested technique is guaranteed to help you reduce snacking, providing you actually use it. It has worked with his coaching clients and will work for you!
- Visit the new Planet Health website for more: https://planethealth.online/
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
Can Chinese gooseberries or kiwi fruits help you sleep better? In our experience… maybe! Chris has done some experimenting with eating kiwifruits before bed and, in this episode, he reveals whether or not kiwis for sleep is a good idea. He also looks the possible reasons behind kiwi benefits for sleeping and possible drawbacks of eating kiwifruits.
- The NEW Planet Health website can be found here: https://planethealth.online/
- For social, newsletter and contact details, visit: https://linktr.ee/chriscarra
In this inspiring episode, Chris talks about a 100-year-old great grandma from Florida called Edith Murway-Traina who sealed her place in the Guinness Book of World Records, and how it is never too old to try strength training. Chris then discusses why you should lift weights at any age (yes, even if you are ‘old’) and how to resistance train in your 30, 40, 50 and beyond.
- Watch the video of Edith here: https://planethealth.online/2023/04/17/what-can-a-100-year-old-great-grandma-teach-us-about-strength-training/
- For social, newsletter, website and contact, visit: https://linktr.ee/chriscarra
In this special 25th episode, Chris answers some of your questions! Topics include how to keep weight off after you have already lost it; the world’s healthiest dish; and fitness and eating disorders (so if you are triggered by this kind of thing, you may want to avoid the episode from minute 8.20!). There are also a few extra questions that discuss the future of Planet Health. Enjoy!
For social, newsletter, website and contact, visit: https://linktr.ee/chriscarra
The PDF I mentioned in the episode can be found here: managing_activity_and_exercise_with_an_eating_disorder_booklet_v5.pdf (csp.org.uk)
From plantains to supergrains, Nigeria is a country with many culinary delights – and many healthy ingredients. In this episode, Chris chats with respected Nigerian chef and cookbook author Tomi Makanjuola, originally from Lagos, known as The Vegan Nigerian. The pair discuss some of Western Africa’s most famous dishes, how to cook with plantains, as well as some delicious health-boosting ingredients like fonio (acha) and their benefits.
- NEW: Planet Health Facebook group: https://www.facebook.com/groups/planethealth
- For links to Chris’s newsletter, website and to contact him, visit: https://linktr.ee/chriscarra
- Tomi hosts online cooking classes for anyone interested in learning more about vegan Nigerian cuisine. You can find out more about these classes, as well as all Tomi's books and recipes, at her website: https://www.vegannigerian.com/ and you can follow her on Instagram here: https://www.instagram.com/vegannigerian/
In this episode, Chris tells his own weight loss story – and how it wasn't particularly planned! He didn’t set out to get in shape, but it happened. Learn why he gained weight in the first place (it involved pasta...), how he started losing fat naturally, and what he does now to continue the process. Chris also offers some actionable tips on how to lose weight without being on a diet as well as how to seek out exercise you enjoy.
- Ahead of the ‘Ask Chris’ episode (Ep. 25) you can send your questions to Chris here: http://www.chriscarra.com/contact-2/
- For everything else, visit: https://linktr.ee/chriscarra
Winter is almost over and, on March 20, spring will begin! Winter can leave us feeling tired and unhealthy. So, in this episode Chris offers three of his favourite things to do to boost your health and happiness this springtime, and a few tips on how to do these things.
For links to Chris’s newsletter, social media, website and to contact him, simply visit: https://linktr.ee/chriscarra
Japan is one of healthiest countries on the planet, with so many wholesome habits. Japanese people are some of the slimmest and healthiest people in the world, and that can be attributed to traditions such as hara hachi bu and ichiju-sansai, which are two of the concepts Chris chats about today with his special guest, Kaki Okumura.
Kaki is a top Japanese writer in food, health, travel and culture, and the author of new book Wa – The Art of Balance. Together, Chris and Kaki discuss how to lose weight, how to stay fit, crazy American portion sizes, and a few 'Chris vs. food' experiences!
- For links to Chris’s newsletter, social media, website and to contact him, visit: https://linktr.ee/chriscarra
- Kaki’s website: https://kakikata.space/
- Kaki’s Instagram account: https://www.instagram.com/kakikata.space/
- Kaki’s book is called Wa – The Art of Balance (available March 2023). Find the links here: https://www.penguinrandomhouse.com/books/721033/wa---the-art-of-balance-by-saki-okumura/
In this episode, Chris takes a look at the global habit of salting fruits like watermelon, mango and strawberries, which is practiced in countries such as the USA, Mexico, Dominican Republic and the Philippines. After discussing this tradition, he then looks at the negatives of too much sodium and ways to reduce your salt intake for better health.
- PODCAST PAGE: http://www.chriscarra.com/planet-health-podcast/
- GET IN TOUCH: http://www.chriscarra.com/contact-2/
- FOLLOW CHRIS ON TWITTER: https://twitter.com/ForzaCarra
- SUBSCRIBE TO THE EMAIL NEWSLETTER: https://mailchi.mp/107beff4b461/chris-carra
Guten tag! In this delicious episode, Chris heads to Western Europe to talk about the delicious foods of Germany, including bratwurst sausages, pickles and breads. Chris talks about the problems with processed meat, the benefits of fermented foods, and whether German food is any good for you.
You can get in touch with Chris via: http://www.chriscarra.com/contact-2/
Follow Chris on Twitter at: @ForzaCarra
Subscribe to Chris’s email newsletter: https://mailchi.mp/107beff4b461/chris-carra
Whether you are very busy or stressed out, pressing the pause button on your health and fitness goals can seem like the most sensible option. But in today’s episode, Chris offers an alternative way of thinking about your life and wellbeing, that may help keep you on track when the going gets tough!
You can get in touch with Chris via: http://www.chriscarra.com/contact-2/
Follow Chris on Twitter at: @ForzaCarra
Subscribe to Chris’s email newsletter: https://mailchi.mp/107beff4b461/chris-carra
It’s time for part two of our episode on silly and strange fad diets from around the world! In this episode, Chris discusses the Baby Food Diet (USA), the Ear Stapling Diet (China), and Japan’s Vision Diet. It’s another fun look at the world of weight loss and the extent that some people will go to as they try to lose fat.
In the episode, Chris mentions an article about the Vision Diet – you can read it here: https://www.insider.com/japans-weight-loss-sunglasses-2017-3
Get in touch with Chris via: http://www.chriscarra.com/contact-2/
Follow Chris on Twitter at: @ForzaCarra
Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
Whatever your age, lifting weights is one of the best things you can do for your body. So, in this episode, Chris chats with Swedish strength coach Tobias Sjösten from Athlegan (based in Stockholm, Sweden). The guys talk about the benefits of resistance training and some tips on how you can get into a weightlifting routine of your own to build muscle, strength and confidence. They also discuss the Swedish tradition of letting babies sleeping outside in freezing temperatures!
In the episode, Chris refers to a previous episode on sleep, which is Episode #5, called ‘Sleep Tips from Around the World!’
- Get in touch with Chris via: http://www.chriscarra.com/contact-2/
- Follow Chris on Twitter at: @ForzaCarra
- Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
- You can find Tobias via the Athlegan Facebook group: https://www.facebook.com/groups/488734181542358
Weight loss can be quite funny, as this episode proves! In this episode, Chris takes a look at three strange fad diets from around the world. We look at the Air Diet (France), the Sandwich Diet (Spain), and the popular Morning Banana Diet from Japan. We look at these bizarre diets and how they may or may not work for you (most probably the latter…), and talk some common sense about how to lose fat. Subscribe and stay tuned for part two!
If you want to get in touch with Chris, reach out at: http://www.chriscarra.com/contact-2/
Follow Chris on Twitter at: @ForzaCarra
Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
If the negative effects of snacking are getting you down, don’t worry! Whether you want to lose weight or reduce your sugar intake, this is the episode for you. Chris takes inspiration from China by asking how chopsticks can help us reduce unhealthy snacking and encourage healthy habits while still enjoying life. The episode features plenty of inspiration and instruction - there’s even a Chinese proverb!
If you want to get in touch with Chris, reach out at: http://www.chriscarra.com/contact-2/
Follow Chris on Twitter at: @ForzaCarra
Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
In my most dramatic episode to date, I offer you all you need to know about losing weight… in just one minute! That’s right, I set myself a ridiculous one-minute target in which to give you all the information about habit-based weight loss. Expect lots of fast talking and epic music. Do I succeed? Tune in to find out!
Enjoy? Please subscribe and rate the podcast!
Follow Chris on Twitter at: @ForzaCarra
Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
Happy new year – and happy Veganuary! Israel is often called the ‘Vegan Capital of the World’ with more vegans per capita than any other nation. In this episode, Chris chats with Hanita Yudovsky from Tel Aviv, who is a part of Israel’s vegan produce labelling organization, Vegan Friendly. Discussion includes the rise of veganism in Israel and the best Israeli dishes to try when travelling to the global vegan capital, including falafel, hummus, and other dishes famous in the Middle East. Chris then offers the benefits (and potential pitfalls) of a plant based diet and some tips on how to go vegan – from protein to supplements.
If you want to get in touch with Chris for plant-based advice, reach out at: http://www.chriscarra.com/contact-2/
Follow Chris on Twitter at: @ForzaCarra
Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
"When you feel like quitting, remember why you started"
In this inspiring episode, Chris takes a step away from exploring the world to look at how to set and stick to new year’s resolutions, using three effective tips he gives to his own nutrition clients to set goals. Whether you want to lose weight, build muscle or start a new hobby, these tips will help you to keep your resolutions this year and manifest your goals, no matter what time of the year.
Follow Chris on Twitter at: @ForzaCarra
Subscribe to the email newsletter: https://mailchi.mp/107beff4b461/chris-carra
In this Christmas special episode, we take an unusual turn and discuss the healthy cultures of Wales! Chris chats to Swansea-based journalist and Welsh author Mark Rees to try to determine some healthy foods and habits. The guys discuss laverbread, leeks, cawl, and walking in Yr Wyddfa (i.e., Snowdon). Mark also offers insight into the history and folklore of Wales, such as the Mari Lwyd, King Arthur, miners, druids and beard-obsessed giants!
Follow Chris on Twitter at: @ForzaCarra
Follow Mark on Twitter at: @ReviewWales
Check out Mark's podcast: Ghosts and Folklore of Wales
Subscribe to the Planet Health newsletter: https://mailchi.mp/107beff4b461/chris-carra
Whether you need some morning recovery, or you are wondering how to avoid a hangover when you’re already drunk, then this is the podcast for you! In this episode, Chris takes us through the international recovery drinks that can help prevent and cure a hangover. Countries in this episode include Denmark, Canada, Russia, and Hungary.
If you haven’t already, then check out Part 1: https://spotifyanchor-web.app.link/e/aeC45utKyvb
The email newsletter Chris mentions is here: https://mailchi.mp/107beff4b461/chris-carra. Please subscribe and don’t miss any podcast updates!
“Ho ho holy crap... this hangover headache hurts!” If you are planning to overindulge this Christmas, then you may be wondering how to cure a hangover fast! In this episode, Chris explores the hangover cure foods that may be able to help ease your pain. We look at foods from Italy, Japan, Germany, South Korea and more, then unearth what the best course of action is for you.
AAA-TCHOO! How do you get rid of a cold? In this episode, we learn what our global cousins do to ease symptoms. We travel to the Dominican Republic, Iran, Japan and other countries to see how they cure a cold and whether these traditions are of any use! It’s the perfect remedy this winter.
Meanwhile, the sleep episode I mention in this one is Episode 5!
Walking is the best thing you can do to kickstart your health all year round. From burning calories to easing joint pain, walking is a real cure-all! But how do you walk for good health in winter? I am taking a trip to Norway to learn about a lovely walking tradition, and then share some tips to help inspire and motivate you to go walking in the cold weather. Brrrr-illiant! ❄️
In this episode, Chris heads to Japan to learn why kitchen design matters if you want to start eating better, losing weight, and improving your relationship with food. You will also get two actions to do today to get you started! (Don't worry - you don't have to paint your kitchen!).
Want to sleep better tonight? In this episode, we head to countries including Guatemala and South Korea to discuss some strange sleeping traditions and unearth a few tips that will help you fall sleep and stay asleep!
“Avoid white shorts!” … Want to walk into the gym and not care what people think? In this episode, Chris takes inspiration from the ever-confident Americans and gives us 7 actionable tips on how to develop your own gym confidence. Whether you want to lose weight or build muscle at the gym, this should be the first podcast on your list!
In this episode, Planet Health travels to Stockholm, Sweden! Chris chats with Tobias Sjösten, a health and strength coach from Athlegan, to discuss two Swedish habits that can lead to better health, wellbeing, and weight loss. This includes the lördagsgodis tradition (i.e., Saturday candy) and Sweden’s love of saunas!
Ever wonder how the French stay so slim? It's a combination of many different eating habits, although one jumps out in particular - the habit of eating slowly. In this podcast, Chris visits France to learn why the French eat slowly, the benefits of slow eating, and how to make it a habit in your own life.
In this short first episode, Chris runs us through who he is, why he is searching the globe for health tips, and what he aims to achieve with Planet Health.