Optimise Your Body with Martin Silva: Recent Episodes

Optimise Your Body with Martin Silva

Hosted by Men's Physique Competitor and WBFF Pro Martin Silva. Food. Training. Lifestyle. Martin is a true health guru. With a focus on nutrition and the best foods that we can be eating to maintain optimum health. Find out how Martin's life changed when he put health before aesthetics with a clean diet and more of a balanced lifestyle.

Welcome to another episode of “Optimise Your Body”. In this special episode Martin reunites with Ian for a second time to explore the importance of living a purposeful life

Together they embark on insightful conversations covering health, fitness, business and relationships. Discover the key to overcoming workplace challenges, avoiding burnout, and mastering self-discipline.

“Happiness comes from relationships not money”

Timestamps:

00:00 Introduction

01:00 Importance of prioritising relationships and spending time together

04:39 Dealing with different types of leaders

07:37 Importance of communication, roles and responsibilities for good culture

09:31 Avoiding burnout and toxic situations
23:48 Consistency, discipline and developing self control habits

31:26 Differences between in-person training and online coaching

37:26 Importance of fun and balance in life

45:11 Relationship check-ins for improvement

49:22 Importance of sleep, training and decision-making

52:12 Consistency as the "operating system"

57:46 Developmental discussions for growth

1:00:21 Importance of accountabilityand enjoyment in life

1:03:20 Wrapping up

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan: https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.: https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, Website - hyperlinked)
https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro

Connect with Ian Williams: (Social media handles, Website - hyperlinked)
https://onpoint-consulting.com.au/courses/take-control/
https://www.kissmyaxe.com.au/
https://www.linkedin.com/in/ian-williams077

In this episode of "Optimise Your Body" with Martin Silva, he dives into strategies for breaking through fat loss plateaus and regaining motivation in your fitness journey. With audience questions as a guide, we explore the common challenges faced by individuals and provide practical solutions to help you stay on track.

Time stamps:

Hitting a Plateau with Fat Loss (0:02)

Increasing Calories and Addressing Stress (5:23)

Detaching from the Scale and Focusing on Performance (10:15)

Metrics for Progressive Overloading (12:58)

Regaining Motivation and Avoiding Burnout (17:27)

Setting Non-Negotiable's and Achieving Goals (20:35)

Supplements and Strategies for Better Sleep (26:02)

Benefits of Ashwagandha and Sleep Routine (28:28)

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles)

https://www.instagram.com/martinsilvafitness/
https://www.tiktok.com/@martinsilvafitness
https://www.youtube.com/c/MartinSilvaWBFFPro

https://www.facebook.com/Optimiseyourbodycoaching/

In this episode of "Optimise Your Body" with Martin Silva, he delves into the intricate world of emotional well-being and its profound connection to mental, physical, and spiritual health. He emphasises the importance of addressing emotional health for overall well-being, providing practical tips and real-life examples to guide your journey. Discover how mentors and personal growth can catalyse happiness while social connections and exercise are natural antidepressants.

He stresses the significance of gut health, sleep, and coping mechanisms beyond food. Resilience takes centre stage as we explore its crucial role in managing emotions and stress. Lastly, he highlighted financial goals, purpose, and seeking support as essential for emotional well-being. Join him on this transformative podcast as he encourages personal growth and connection.

" Health is not really that complicated when you think about it because things are moving in the right direction or the wrong direction."- Martin Silva.

Time stamps:

Intro to emotional health. (0:02)

What is mental health? (2:57)

The warning signs of loneliness. (9:30)

Exercise is the best natural antidepressant. (14:55)

Exercise as a drug and its adverse effects. (17:32)

How to build resilience. (29:57)

Stoicism and goal setting. (32:34)

The missing piece of mental health. (38:26)

The importance of being consistent with your diet. (47:26)

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles)

https://www.instagram.com/martinsilvafitness/

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

https://www.facebook.com/Optimiseyourbodycoaching/

In this episode, we will focus on maintaining a lean and healthy lifestyle. With over half of the individuals regaining lost weight within a year, we present 10 powerful tips to help you achieve sustainable fat loss and a healthier body.

We discuss the importance of self-monitoring, strategic planning, and encircling yourself with supportive peers. Unlock the transformative effects of intrinsic motivation, where understanding your "why" and focusing on health markers can propel lasting change. Delve into the holistic impact of resistance training and discover the wisdom of mini bulks and cuts.

Tune in to this comprehensive episode that unpacks the strategies for sustainable fat loss. Get ready to optimise your body, embrace these transformative insights, and embark on a journey to lasting well-being and vitality.

Timestamps:

0:00 - Introduction to today’s episode.
3:21 - #1 Self-monitoring is key
5:22 - #2 Planning ahead
7:12 - #3 Surround yourself with the right people
9:02 - #4 Continuously reinventing yourself
11:28 - #5 Setting achievable and measurable goals
15:01 - #6 Have an intrinsic motivation
18:04 - #7 Resistance training and effective metabolism
21:42 - #8 Do mini bulks and mini cuts
24:26 - #9 Eat whole foods and avoid processed food
28:12 - #10 Limit alcohol intake
30:25 - Conclusion

"When it comes to losing weight and getting sustainable fat loss you have to make permanent lifestyle changes." - Martin Silva

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

Join us as we meet Sammi and Nathan, the co-hosts of "Date Forever" podcast, and be inspired by their journey of love and lasting connections.

In this captivating episode, we explore the power of managing vulnerability and witness the beautiful evolution of their relationship. Discover the transformative impact of a weekly happy hour, and tips for achieving harmony in your relationship.

Find out how they prioritise health as the foundation for growth and embrace self-care practices. Learn valuable insights on giving yourself permission to quit unproductive habits and embrace a positive mental shift to create a harmonious life that nurtures both personal and relationship growth.

Get ready to be touched by their love story and inspired to embrace growth, harmony, and love in your own life. Join us on this heartwarming journey toward lasting connections and self-discovery.

"I need you to get on board or I don't know what's going to happen. And that's scary. Because you're my person and I know you have it in you. I know you do. I know you've got potential that sitting dormant." - Sammi Jaeger

Timestamps:

0:00 - Introduction to today’s episode.
0:41 - The birth of the “Date Forever” podcast
6:39 - Managing vulnerability and transparency in your relationships
11:29 - Biggest struggles in the relationship and how they’ve overcome them
16:25 - How they maintain work-life balance
21:16 - Unpacking core values
23:07 - Biggest issues that destroy most relationships
27:40 - Importance of personal growth and self-discovery
30:10 - Health should be home base
34:10 - Discussion of personal standards and non-negotiable's
52:56 - The magic of weekly check-ins with your partner
58:50 - Conclusion

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

Connect with Sammi and Nathan Jaeger: (Social media handles, Website - hyperlinked)

https://www.instagram.com/dateforever/
https://www.instagram.com/sammisomewhere/
https://www.instagram.com/nathjaeger/
https://dateforever.com.au/

Get ready for an inspiring episode as we delve into the life story and journey of Doctor Rhys, a remarkable individual. Join us as we explore his awe-inspiring career transformation, where he faced fears head-on and navigated the impact of social circles on personal growth.

Doctor Rhys shares invaluable insights from his experiences in Africa, including his encounters with wild animals including venomous snakes, which played a significant role in shaping his perspective on life.

In this touching episode, we also touch on how he coped with a tragic event during the pandemic and the profound importance of mobility and strength training in fostering personal growth and resilience.

Tune in to this must-listen episode as we uncover the transformative power of movement and practical steps to embrace fitness and mobility in your life. Prepare to be motivated by Doctor Rhys' journey of embracing life's challenges and seizing opportunities with determination and grace. Get ready to optimise your body and unlock a newfound sense of freedom in this extraordinary exploration of resilience and personal growth.

.

"We are gonna progress, there's gonna be ups and downs, but if you follow that journey, you're going to get a healthier and happier life." - Dr. Rhys

Timestamps:

0:00 - Introduction to today’s episode.
2:57 - Story of Doctor Rhys
8:13 - Overcoming childhood without a father
10:38 - Career Transformation
12:26 - Fear from unfamiliarity
21:05 - Behaviour and lifestyle of the preferred tribe
23:25 - Learnings in Africa
28:35 - Scary experiences with wild animals
55:50 - Experience during the pandemic
58:44 - Importance of mobility
59:27 - Getting in shape is not a "Quick Fix"
1:00:45 - Losing fat and getting in shape the smart way
1:10:36 - Conclusion

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

Connect with Dr. Rhys Jones: (Social media handles, Website - hyperlinked)

https://twitter.com/DrJonesWales/
https://www.linkedin.com/in/dr-rhys-jones-49091373/?originalSubdomain=uk
Becoming Dr. Jones: A Wild Life: https://a.co/d/awmCuDu

This episode covers a wide array of personal growth and success topics. Martin is joined by his close friend- Ian Williams. We’ll discuss insights on fair judgment and the significance of finding supportive communities. The power of emotional intelligence and learning from painful experiences is highlighted. Additionally, the episode emphasises the importance of discipline, consistency, and fitness for overall well-being and success.

Come along as we embark on an inspiring voyage of personal growth and transformation, placing a special emphasis on valuing your well-being as the cornerstone to unlocking your true potential in life. From stories of triumph to embracing the unfamiliar, discover the pivotal role that mobility and cardio play in achieving your aspirations.

“Make health and fitness your priority." - Ian Williams

Timestamps:

0:00 - Introduction to today’s episode.
2:22 - How we met
3:56 - Importance of finding your tribe
7:11 - Ian Williams’ Background
10:25 - Most important skills and traits learned while opening a business
13:54 - Confidence is vital to succeed in any endeavors
21:14 - Information is everywhere
22:24 - Discipline and consistency are your operating unit to be successful in life
32:22 - Importance of Fitness & Nutrition
58:20 - Be a better leader
59:05 - Conclusion

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

Connect with Ian Williams: (Social media handles, Website - hyperlinked)

https://onpoint-consulting.com.au/courses/take-control/
https://www.kissmyaxe.com.au/
https://www.linkedin.com/in/ian-williams077

In this empowering episode of the "Optimise Your Body" podcast we will revolutionize your relationship with food. Get ready to crack the code and unlock the 10 secrets of cultivating a healthy and liberating connection with what you eat.

Join us as we shine a light on the pervasive issue of emotional hunger triggered by food—the most commonly used drug on the planet. Martin shares his expertise and teaches you how to recognize patterns, interrupt them, and ultimately break free from the chains that bind you to unhealthy food relationships.

Get ready to optimise your body and unleash a newfound sense of freedom in this must-listen episode.

"Your relationship with food says more about your relationship with yourself than it does anything else." - Martin Silva

Timestamps:

0:00 - Introduction to today’s episode.
3:26 - Number 1: Break the cycle
5:37 - Number 2: Ask yourself: “Are you actually hungry?”
7:14 - Number 3: BLAST = Emotional hunger
8:01 - Number 4: Stop restricting calories and focus on whole foods.
9:01 - Number 5: Don’t keep snacks and processed foods in the house.
11:06 - Number 6: Don’t eat in front of the T.V. or while scrolling on your phone.
14:30 - Number 7: Keep a food diary
19:38 - Number 8: Nourishment and performance over aesthetics.
20:44 - Number 9: Choose who you spend time with
23:25 - Number 10: Information is nothing without Implementation
23:57 - Importance of having a mentor
27:44 - Conclusion

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Ready to become our next success story? Take the first step by completing our Coaching Enquiry Form.:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

In this episode, Martin was joined by Adam Lane Smith. Through his Attachment Method, Adam has been coaching clients for many years. And he has assisted people from a wide range of backgrounds, including affluent CEOs looking for dating advice and blue-collar families struggling with their marriages. He helps people who trying to improve the quality of their relationships overall, whether they are married, single, or both.

Martin and Adam talked about attachment theory, the four attachment styles, why men need to feel powerful, divorce rate and the most common marriage issues, how men and women respond to therapy, grace period, relationship psychology, and much more.

Continue listening to know more about the four attachment styles and gain knowledge on how to handle problems in a relationship.

“Power is a tool. And that is what men need in order to feel like they are worthy of living. Men need power, the power to change their environment, to change situations for others and take care of them and to end our own pain at times or to overcome our pain or to have a meaning, some sort of power long term to change the world. Men must have that power.” – Adam Smith

Timestamps

0:00 – Introduction.

0:52 – Who is Adam Smith?

2:47 – Learning about attachment theory.

7:20 – The four attachments.

7:57 – Can you be a combination of the four attachments?

9:51 – What makes it hard for Martin to let people in?

10:32 – A rock bottom moment for Martin.

12:21 – What are you in the four attachments?

12:25 – Secure attachment.
14:20 – Insecure attachment.
14:55 – Avoidant attachment.
15:26 – Disorganised attachment.

16:04 – Guys with avoidant attachment style.

16:57 – What attachment has the most problems with compatibility in relationships?

20:11 – Adam’s personal experience with attachment styles.

21:42 – What is the divorce rate in Western world and what are the common issues?

26:15 – How did Adam save a relationship?

34:28 – What does the word power mean?

40:12 – How do men and women respond to therapy?

43:35 – The fear of being vulnerable in a relationship.

47:25 – Vulnerability in the right way grows respect.

48:43 – Grace period vs. Solution-focused time.

51:02 – How to deal with open loops?

52:19 – The worst cases of women.

57:33 – Adam’s advice to anyone struggling with attachments.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

https://adamlanesmith.com/books/

Connect with Adam Smith: (Social media handles, Website - hyperlinked)

Website - https://adamlanesmith.com/
Instagram - https://www.instagram.com/attachmentadam/
Tiktok- https://www.tiktok.com/@attachmentbro
YouTube- https://www.youtube.com/@AttachmentAdam

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.tiktok.com/@martinsilvafitness

In this episode, Martin was a guest with 180 Nutrition with Stuart Cooke as the host. Stuart is the co-founder and serving as director of 180 Nutrition is Stuart. With the help of their iTunes podcast, "The Health Sessions," 180 Nutrition routinely communicates with the top authorities on health and wellness in the world. These professionals include prominent nutritionists and naturopaths.

Martin and Stuart talked about topics such as consuming adequate protein, reasons for snacking, nutrition, focusing on your priorities when it comes to health and physique, Martin’s negative experiences in the bodybuilding world, the approach Martin takes with his clients, and much more.

Continue listening to learn more about how Martin can help you achieve your dream body and optimise your health.

“When we talk about metrics, it's not something I track but it’s just a non-negotiable for me. It is non-negotiable because it just helps me with energy, productivity and you know movement is medicine, right?” – Martin Silva

Timestamps

0:00 – Introduction.

0:46 – Get to know Martin Silva.

5:22 – Martin switching to an animal-based diet.

6:27 – The importance of being aware of nutrition.

7:38 – Discovering bodybuilding.

9:06 – Negative impact of bodybuilding on hormones.

11:50 – Martin’s approach with his clients.

14:07 – Gut issues.

16:49 – The importance of adequate protein.

18:07 – Snacking and overeating.

22:49 – Starting slow is key.

26:26 – Fasting.

28:08 – High protein is key.

28:58 – Focus on the order of priorities.

41:45 – Tracking metrics.

44:00 – A two-minute walk can help regulate blood sugar.

49:43 – Neuroscience and how it relates to fitness.

51:44 – Things to take away from working out.

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Want to be our next success story? Fill out our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

180 Nutrition Website - https://180nutrition.com.au/

Connect with Stuart Cooke: (Social media handles, Website - hyperlinked)

https://www.linkedin.com/in/stuart-cooke-99936a66/
https://www.instagram.com/180nutrition/

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

Men’s Chat On Relationships & Fitness With Sean Mcinroy

In this episode, Martin will be joined by his friend Sean Mcinroy. Sean is Martin's friend, the head coach at the Apex Strength Society, and one of the best coaches in Australia. Sean will make sure you’re maximising results from your workouts and he will help you reach your fitness goals.

Martin and Sean discussed:

Being in a relationship
Lessons from past relationships
How improving yourself is key
How they communicate with their girlfriend during PMS
The importance of putting work into your relationships
Strength Training
Achieving your Body Goals
What works and what doesn’t when it comes to strength training and more!

“But if we're talking about men now just being in shape, you get more respect from people just naturally because we judge a book by its cover.” – Martin Silva

Timestamps

0:20 – Introduction.

11:24 – Ending a long-term relationship.

13:32 – Taking ownership of shortcomings in a relationship.

14:28 – The importance of self-improvement.

19:00 – Dealing with your partner’s PMS.

22:16 – Delivery of words matters.

25:33 – Meeting his girlfriend Molly.

28:35 – Solving the problem of living together.

35:56 – The importance of brotherhood.

39:54 – Loneliness is a real thing.

41:52 – Judging a book by its cover.

54:27 – The importance of treating each exercise like a skill.

1:03:26 – How long does it take to achieve your physique goal?

1:04:47 – Efficiency per repetition is key.

1:12:10 – The importance of communication as a coach.

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Want to be our next success story? Fill out our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

https://www.apexstrengthsociety.com/products-phase-1-2

Connect with Sean Mcinroy: (Social media handles, Website - hyperlinked)

https://www.instagram.com/sean.mcinroy/
https://www.linkedin.com/in/sean-mcinroy-755724152/
https://www.tiktok.com/discover/Sean-Mcinroy/

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

The Fastest Way To Build Muscle, Why You’ve Stopped Losing Fat, The Impact of Hormones on Weight Loss and More!

In this episode, Martin will be going solo. He mentions how he has many incredible guests lined up for future podcasts. In addition, he will be answering two questions in this episode and will be dropping some knowledge bombs.

Martin talked about effective ways to build muscle, the value of a customised program, how consistency is key but just showing up is not enough, how to structure your training, strength training fundamentals, the importance of protein, calorie cycling and nutrition, the worst place to store body fat, and much more.

Continue listening to learn more about ways on how to build muscle, lose fat and level up your life.

“When you get to a point in your life and you go through struggle, you learn from previous relationships, you learn from your setbacks. When you overcome these things, it enables you to bring more value to the world and help others around you.” – Martin Silva

Timestamps

0:16 – Introduction.

6:47 – First question.

8:16 – Push/Pull Split Training vs Full Body Training.

10:08 – Importance of personalised training.

11:16 – Consistency is always number one.

12:03 – How do you structure your training?

14:56 – Strength Training Fundamentals.

15:31 – Five exercises you should be doing

17:09 – What to look for in your training program.

20:05 – Biggest fear that holds many people back.

25:19 – Tips on building muscle.

31:29 – How hormones play a role in fat loss.

37:11 – How to facilitate recovery between workouts.

42:57 – The Main Pillars of health.

45:26 – The importance of having good relationships.

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Want to be our next success story? Fill out our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Attachment Adam - https://www.instagram.com/attachmentadam/

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

This episode is a re-share from early 2020. There's so much gold in this episode that I wanted to give you an opportunity to listen incase you missed it. Even if you did listen, it's worth listening again!

I am joined by Adam Schafer who is a co host on one of the world's leading health and fitness podcast'- Mind Pump. Not only has Adam trained over a thousand people as a fitness trainer over the past 2 decades, but he is also a Men's Physique, IFBB pro athlete. Adam found that combining his passion and expertise with that of Sal, Justin, and Doug gives him the opportunity to make a big impact on the fitness industry. He hopes to change it for the better and bridge the gap between wellness and performance. Through Mind Pump, Adam wants to offer a media outlet that provides fitness and health education in the most entertaining way possible.

DURING THIS EPISODE WE TALK ABOUT:

How Mind Pump media was founded and why Adam, Sal and Justin started Mind Pump podcast
The biggest challenges Mind Pump face as an online fitness media company
The dark side of online coaching and what to look out for when hiring an online coach
Adam' explains why CrossFit sucks
Adam' personal transformation journey from overweight, to pro level mens physique competitor
Adam' transition from the medical marijuana industry, back into fitness
How to transform your body the right way
How to lose body fat and keep it off
The importance of developing your metabolism in order to build your best body
The dangers of yo yo dieting
The most important habits to develop for fat loss and overall health
The importance of adding behaviours onto your current behaviours for sustainable results
The most important health markers to pay attention to when trying to get in shape
The biggest bodybuilding myths to look out for
How to lift weights properly for maximum results
The downside of high intensity training for fat loss and health

Adam' Instagram: @mindpumpadam

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Want to be our next success story? Fill out our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Title: The Best Way To Shred Fat, Mindful Eating vs Mindless Eating, Why I’ve Never Taken Steroids, Carnivore Diet For Longevity & More!

Welcome to Optimise Your Body with Martin Silva, the podcast that will help you level up your physical health through lasting habits, nutrition, and lifestyle changes.

In this episode Martin answers questions from his audience. Whilst answering these questions, he shares his wisdom on his previous temptation to use steroids in bodybuilding competitions and why he decided against it, how to shred fat for the summer, the myth that plant-based diets are the main factor for living longer in Blue Zones, mindful eating vs mindless eating, the importance of surrounding yourself with positive people, and the importance of investing in yourself when it comes to your Health & Wellness.

"Your relationship with alcohol and your relationship with food says more about your relationship with yourself than it does anything else."– Martin Silva

Timestamps

0:16 – Introduction.

3:19 – Steroids and Bodybuilding competitions

9:39 – The carnivore diet for health and longevity

18:25 – Where do you get started with sustainable Fat Loss?

15:25 – Fourth myth (Sleeping)

22:00 – How do we incorporate cardio into the diet?

29:58 – Mindful eating vs mindless eating.

38:00 – What to look for in an online fitness coach?

40:49 – You get what you pay for in life

43:42 – Things to ask yourself before hiring a coach

Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan:

https://mailchi.mp/1fe353b57501/level-up-7-day-challenge

Want to be our next success story? Fill out our Coaching Enquiry Form:

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

When Does Growth Take Place?

In this episode, we have Danny Vega as our guest. He lives in Miami, Florida, and has a passion for health and fitness. Danny had always desired to be a "strong guy" since he was a small child. Danny learned about the ketogenic diet in June 2016 and hasn't looked back ever since. Within a week of transitioning, he discovered so many advantages that he was certain this would become his new way of life.

Martin and Danny discussed many topics in this Optimise Your Body podcast episode, such as Danny’s life story, diet, overcoming obstacles and setbacks, and much more.

Continue listening to learn more about Danny Vega and be inspired by him.

"The body has so many ways to heal itself and built-in ways to heal itself, but we start to override them with weird lifestyles and weird diets." – Danny Vega

Timestamps

0:31 – Danny’s background and what he does.

3:02 – Why he decided to get out of strength and conditioning.

6:13 – Dealing with setbacks and adversity.

7:36 – Character building.

8:09 – Danny being goal-oriented growing up.

9:27 – Hiring a professional to get wonderful results.

11:48 – When you hit adversity, that’s when growth happens.

14:27 – The Obstacle is the Way.

17:41 – Everything we do is all based on external gratification.

15:27 – Danny’s introduction to stoicism.

31:00 – Diet is not the be all and end all.

34:10 – How to get adapted to keto.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

The Obstacle is the Way - https://g.co/kgs/mwvUNh
Fat Fueled Family - https://fatfueled.family/

Connect with Danny Vega: (Social media handles, LinkedIn, Website - hyperlinked)

Instagram - https://www.instagram.com/dannyvega.ms/
Facebook - https://www.facebook.com/ketocounterculture/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

The Pros and Cons of Intermittent Fasting

In this episode, Martin will be going solo. The topic that he will discuss is intermittent fasting. Martin has done a couple of episodes on this before, but he will come in on a different angle for this episode. Additionally, he will also share with you how he utilized fasting as a tool with his client's different types of fasting.

Martin also mentioned how he utilizes fasting, how fasting can be a good tool for health and sometimes weight loss, who you spend your time with is going to make a massive difference to your health, and much more.

Stay tuned to learn more about intermittent fasting and tips on how to make it effective.

"It's just allowing your body to basically digest and break down everything you've eaten. It gives your body a break, right? Let your body clean itself out by itself rather than you pumping it full of food or just eating again.” – Martin Silva

Timestamps

0:01 – Introduction.

0:27 – Intermittent fasting.

0:40 – Different types of fasting.

2:54 – What true hunger is.

4:56 – Don’t use fasting as a way to lose weight.

6:59 – Benefits of intermittent fasting.

8:37 – Why Martin is not a big fan of intermittent fasting for the average person.

11:21 – What approach does Martin use when it comes to his clients?

13:07 – Intermittent fasting vs. Fasting as an aesthetic practice.

14:43 – The importance of having a good coach.

18:02 – Keeping foods that make you overeat out of sight.

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Confidence is Crucial

In this episode, we have Kirk Miller as our guest. He assists business leaders in achieving their best physical & mental shape ever. From age 5, Kirk Miller developed a passion for sports and aspirations of playing professional soccer. By the time he was 16 years old, he had begun to pursue his love of soccer professionally by joining Coventry City Soccer Club as a young professional apprentice.

Martin and Kirk discussed many topics in this Optimise Your Body podcast episode, such as having the right mindset, what you need to do to improve your performance, the difference between having confidence, and many more.

Continue listening to learn more about Kirk Miller and be inspired by him.

“If you want to be successful in anything, you need to be proactive and in control of your emotions and state. This means making decisions from a place of logic and not emotion. Additionally, you need to have faith in your ability to achieve your goals. Doubting yourself will only lead to failure.” – Kirk Miller

Timestamps

0:51 – How is Kirk Miller?

2:13 – Who is Kirk Miller?

3:28 – Why Mindset is so important?

3:56 – Kirk’s soccer journey.

6:52 – The first time Kirk got told he wasn’t good enough.

9:55 – What not being in tune with your emotions can do.

10:50 – Another lesson learned for Kirk.

12:13 – The difference from 2009-2010 for Kirk.

14:33 – The third test in his life.

17:41 – Everything we do is all based on external gratification.

20:15 – The difference between training in the gym vs. feeling good in your body.

30:42 – The reason why belief is so important.

33:26 – What are the six core drivers of progress?

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

The Kirk Miller Podcast - https://podcasts.apple.com/us/podcast/the-kirk-miller-podcast/id1624973158
Youtube - https://www.youtube.com/c/KirkMiller

Connect with Kirk Miller: (Social media handles, LinkedIn, Website - hyperlinked)

Instagram - https://www.instagram.com/kirkmiller_/
LinkedIn - https://www.linkedin.com/in/kirk-miller-19590a46/
Facebook - https://web.facebook.com/kirk.miller.988?_rdc=1&_rdr

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

How the Carnivore Diet Can Help You Thrive

We have Scott Myslinski as our guest in this episode. He’s the host of The Carnivore Cast and he’s interviewed some of the World’s most renowned experts within the Health & Carnivore Space. He’s also the Director of Corporate Development at Forter which is a huge Tech company.

Martin and Scott discussed various topics such as the carnivore diet, how he got into rowing, Scott's journey, making the carnivore diet a tool to help you improve your diet, moving from paleo to a primal style diet, the power of meditation and many more.

Listen to the rest of the podcast to discover more about Scott Myslinski and his journey.

“When you hear bad news about a loved one, when you lose your job, all of those things, I feel like meditation is an investment like dollars in the bank for those situations, to kind of be able to emotionally and spiritually handle them. The biggest thing for me is it helps manage the hard times.” – Scott Myslinski

Timestamps

0:33 – Who is Scott Myslinski?
2:06 – How did Scott get into rowing?
3:54 – Injuries.
5:43 – Switching from paleo to primal diet.
7:39 – Healthy user bias.
8:29 – Starting his carnivore diet.
11:08 – The pushback Scott experienced.
16:13 – Carnivore diet and reintroducing carbohydrates.
19:10 – The Carnivore Diet as a tool to improve your diet.
26:55 – Scott’s sleep habits and how they help him.
29:27 – How Scott meditates.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Carnivore Cast - https://www.carnivorecast.com/

Connect with Scott Myslinski: (Social media handles, LinkedIn, Website - hyperlinked)

Instagram - https://www.instagram.com/makingamanpod/
Youtube - https://www.youtube.com/channel/UCmOcJlax3XZCZ6pp94dYTCQ

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

My Life-Changing Habits

Martin recorded a solo session on this episode of Optimise Your Body podcast. As always, you'll learn and gain a ton of value. In this episode, Martin discussed the behaviors that have fundamentally influenced his and his clients' lives. Martin mentioned his top ten habits.

Martin also covered topics including discipline, nutrition, the 1–10 scale of behaviors, and many others. Learn more about the routines that transformed his life by listening to the remaining episodes of the podcast.

“But you don't always feel motivated, right? It's a feeling that doesn't last. It's fleeting, you can't rely on it my friend to get you long term results when it comes to your health and fitness.” – Martin Silva

Timestamps

0:56 – Martin’s struggle with his relationship with food.

3:57 – Be hydrated.

4:24 – Getting daylight.

6:03 – Animal-based diet.

12:02 – Strength training.

13:20 – No electronics 60-90 minutes before bed.

14:17 – Dimming the lights down.

14:51 – The regularity of sleep.

15:49 – Walking after eating.

17:03 – Deep breathing before sleeping.

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Taking Ownership in What You Do

We have Sean McInroy as our guest in this episode. He is Martin's friend, a lifter, the head coach at the Apex Strength Society, and one of Australia's top coaches. Sean will ensure you get a fantastic workout and a strong foundation of knowledge to further your training.

Martin and Sean discussed various topics, including Sean's origins and how he became interested in fitness, the pandemic's effects on his company, the challenges people encounter when trying to reach goals through training, insights on his lectures, and much more.

Listen to the rest of the podcast to discover more about Sean McInroy and fitness.

“Be honest, be transparent, and take ownership of what you’re doing.” – Sean McInroy

Timestamps

0:55 – How is Sean McInroy?

2:48 – How has the pandemic changed his business?

7:45 – The importance of working with people face-to-face vs online.

10:14 – What are the biggest obstacles that people face when it comes to getting results with training?

12:19 – Behaviors and behavior change.

13:42 – Ownership for one’s actions.

25:03 – Why you need to be an educator.

27:56 – What level of coaching is Sean providing and how does he know what questions to ask his clients?

33:40 – What makes a good trainer?

41:24 – Putting one foot in front of the other and moving forward.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Apex Strength Society - https://www.apexstrengthsociety.com.au/

Connect with Sean McInroy: (Social media handles, LinkedIn, Website - hyperlinked)

Instagram - https://www.instagram.com/sean.mcinroy/
LinkedIn - https://www.linkedin.com/in/sean-mcinroy-755724152/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.f

How To Achieve Sustainable Fat Loss

In this episode, Martin will be doing a solo podcast. This episode will be all about how to lose fat and keep it off. Martin will offer evidence-based advice in this episode to help you manage your weight. Martin discussed various topics, including consistency, performance improvement, and self-monitoring.

Join in to gain knowledge on how to enhance your performance and learn more about self-monitoring, self-care, goal-setting, keeping goals simple, and avoiding making poor decisions.

“This is why you need to have a realistic approach to losing weight because losing that weight is one thing, but again, over 85% of people will gain all of that weight back.”– Martin Silva

Timestamps

0:00 – Introduction to today’s episode.

1:27 – What is self-monitoring?

3:40 – Consistency Over Perfection.

6:23 – Who you surround yourself with is key.

8:55 – Goal-setting.

9:02 – Setting small, measurable goals.

9:34 – How do you keep the weight off?

11:17 – Setting performance-based goals.

12:39 – Three biggest things that cause people to gain all the way back.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

How To Gain Muscle and Lose Fat

In this episode, Martin will be going solo. If you’re wondering if you can gain muscle and burn fat simultaneously, this episode of Optimise Your Body is perfect for you. Martin mentioned tips and advice on achieving your dream body, making your body a machine that burns fat while gaining muscle, and many more.

Join in to find the right activity to build a Healthy, Strong Body and achieve the best results in the gym whilst being motivated and inspired by Martin's comments.

Coaching Enquiry Form

https://optimiseyourbody.typeform.com/to/lhjdMbYC?typeform-source=linktr.ee

“The only way to get sustainable fat loss is to do it the right way, not the fast way.” – Martin Silva

Timestamps

1:01 – Introduction.

1:51 – Can you build muscle and lose fat at the same time?

2:24 – Can you build muscle when you are in a calorie deficit?

8:38 – When can we take it to the next level?

9:58 – Stop focusing too much on the number on the scales.

11:40 – The importance of a proper strength training program.

13:53 – Tips for getting maximum results in the gym.
14:18 – Protein and fibre..
15:09 – Prioritizing your sleep.

15:56 – How to get your body to be a muscle-building fat loss machine?
16:23 – Tracking your calories.

17:56 –Building muscle and losing fat simultaneously.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Optimise Your Body Podcast – (Apple Podcast) https://podcasts.apple.com/au/podcast/optimise-your-body-with-martin-silva/id1524883058 (Spotify) https://open.spotify.com/show/1B4oJAgMQE0j4mIfcBikJN

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Mindful Eating Techniques And How To Start Journaling

In this episode, Martin will be doing a solo podcast. This episode was recorded in Europe and was a private episode for clients within his online transformation program. In this episode, Martin will tackle various topics such as the power of mindful eating, how to start Journaling, why Journaling is a powerful tool, and the difference between mental and emotional health.

Join in to be knowledgeable on how to start mindful eating, learn more about your relationship with food, some techniques on how to eat mindfully, and how Journaling can help you with your journey to having your dream body.

“Your relationship with food says more about your relationship with yourself more than anything else.” – Martin Silva

Timestamps

0:00 – Introduction to today’s episode.

0:26 – Important things that get clients to be able to get good results physically and mentally.

1:06 – What is your biggest struggle?

1:30 – What is an action step?

1:43 – Mindful eating techniques.

3:41 – Eating until you’re 80% full.

10:08 – Journaling as a tool to train your brain.

11:04 – How to improve your Self-Awareness

12:12 – Journaling is like going to the gym.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Self-Love is the Key to Happiness

For this episode, we have Nikki Cassa as our guest. She is a mindset coach & mind-body practitioner, mental health advocate, upcoming author, and podcast host. She empowers ladies to regain their attitude, self-worth, and confidence. This podcast is for you if you want to be motivated and inspired. Nikki shared how she struggled with body dysmorphic disorder and how she also started her self-love journey.

Nikki and Martin also talked about the difference between emotional and binge eating, how Nikki’s relationship with food changed after her eating disorder, what was the turning point Nikki encountered, and much more.

Stay tuned to learn more about Nikki Cassa’s journey and be motivated by her tale as Martin Silva and Nikki discuss it.

“You know, we live in a society where we look to our external world to tell us who we are.” – Nikki Cassa

Timestamps

0:21 – Introduction.

1:07 – Who is Nikki Cassa?

4:51 – Why most people don’t understand the question of who they are?

12:27 – Nikki’s struggle with body dysmorphic disorder.

18:36 - What does Nikki’s self-love healing journey look like?

21:34 – What is emotional eating? What does it mean? How does it work?

29:30 – Creating a safe space with clients.

31:53 – What advice would Nikki give to the younger version of Nikki?

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

The Conscious Woman (Coming Soon)
The Conscious Woman Program -https://nikki-cassa-school.thinkific.com/courses/the-conscious-woman
Nikki Cassa Podcast -https://podcasts.apple.com/au/podcast/nikki-cassa-podcast/id1602580101

Connect with Nikki Cassa: (Social media handles, LinkedIn, Website - hyperlinked)

Instagram -https://www.instagram.com/nikkicassa/?hl=en
Facebook -https://www.facebook.com/nikkicassacoach/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

With us in this episode is Corey Boutwell. Fitness model, Corey, has triumphed in many tournaments. He is a professional athlete with the WBFF World Beauty, Fitness, and Fashion. He hosts the Corey Boutwell Podcast, is a business coach, and is a specialist in encouraging men to use their Alpha. Using community, coaching, and material, he assists Modern Men in achieving complete independence.

Martin and Corey talked about the importance of sleep, who Cory is, the true meaning of happiness, the value of reading books, what Cory has learned about himself, and much more.

Continue listening to know more about Cory and be inspired by his words.

“Learn as much as you can about relationships now, and also understand how emotions work. Because relationships, I believe, is one of the most important things ever, it’s the testing grounds for learning about yourself.” – Corey Boutwell

Timestamps

0:03 – Corey’s first time joining a competition.

1:20 – What has Cory learned about himself?

2:35 – The importance of sleep and productivity in business.

5:21 – Who is Cory, and what does he do?

15:09 – Do you feel like some men are losing their purpose in life?

19:52 – How does the Law of attraction work?

22:24 – What’s the true meaning of success and happiness?

28:28 – How to get into a state of mind where you are working on yourself?

31:34 – The value of reading complex books.

31:51 – Why is it important to be honest with yourself?

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Corey’s YouTube Channel - https://www.youtube.com/c/CoreyBoutwell
Podcast - https://podcasts.apple.com/au/podcast/corey-boutwell-podcast/id1531072954
Friedrich Nietzsche book - https://g.co/kgs/GXdKhp

Connect with Corey Boutwell: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.facebook.com/corey.boutwell.7
https://www.linkedin.com/in/corey-boutwell-7511b511b/
https://www.instagram.com/coreyboutwell/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Is Stress Making you Fat and Unhealthy?

Martin is going solo for this episode. Martin discusses how stress affects you in levelling up your body and mind, reaching your full potential, and becoming the best version of yourself. Stress and Sleep will always be the two big rocks. In essence, we require stress. Stress is healthy. Without it, we cannot adapt and survive.

Martin also talks about different types of stress, the best tool for stress management, the key to your overall health, and much more.

Continue listening to learn more about different types of stress and how to handle it.

“Stress plus rest equals growth.” – Martin Silva

Timestamps

0:32 – Two big rocks you need.

1:58 – Everyone has a different-sized stress bucket.

4:10 – The importance of paying attention to your body’s signals.

7:10 – What is the best tool for stress management?

7:37 – Journaling.

8:14 – Talk about your feelings.

8:48 – Movement.

9:07 – Not checking your phone.

11:58 – Meditation.

13:59 – Cold water therapy.

17:37 – What is the key when it comes to your overall health?

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Break Free From An Unhealthy Lifestyle

We have Dr. Anna Cabeca as our guest in this episode. Throughout her 20+ year career, Dr. Anna Cabeca has helped over 10,000 women in her private clinic and millions more through her books, online videos, and articles. A sample of credentials are as follows: A Fellow in Gynaecology and Obstetrics, Integrative Medicine, Anti-Aging, and Regenerative Medicine who is triple board certified. Specialised certificates in bio-identical hormone replacement therapy, sexual health, and functional medicine.

Writer of: USA Today bestseller "The Hormone Fix" - ("It's never too late to thrive. This book is your guide to doing exactly that." Dr. Mark Hyman, New York Times bestselling author "Keto-Green 16 "- (950+ 5 star reviews on Amazon) and "MenuPause" - ("shows how to take charge of our health in midlife." Dr. Izabella Wentz).

Martin and Dr. Anna talked about how to get into keto-adaptive physiology, common medications for edema, causes of weight gain, and many more.

Continue listening to learn more about Dr. Anna and how to keep your body healthy.

“Working with so many clients and focusing on sleep, and recognising that it's not just about the number of hours we sleep, but the quality of that sleep is more important.” – Dr. Anna Cabeca

Timestamps

0:02 – Dr. Anna Cabeca's background.

3:26 – What were the biggest challenges of Dr. Anna and how did she overcome it?

12:08 – Fasting.

10:08 – Dr. Anna looking at the food diaries of women.

12:58 – How to get into keto-adaptive physiology.

18:43 – What is a six-day keto plan?

21:46 – What is the most common medications that women put on for edema.

30:01 – Advice Dr. Anna would give to the audience when it comes to sleep.

38:59 – What are the main causes of weight gain?

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

MenuPause - https://www.barnesandnoble.com/w/menupause-anna-cabeca-do-obgyn/1139853883?ean=9780593234495
Keto – Green - https://www.barnesandnoble.com/w/keto-green-16-anna-cabeca-do-obgyn/1135275225?ean=9780593157947
Barnes & Noble - https://www.barnesandnoble.com/
Amazon - https://www.amazon.com/

Connect with Dr. Anna Cabeca: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/thegirlfrienddoctor/
https://drannacabeca.com/
https://www.facebook.com/thegirlfrienddoctor
https://www.linkedin.com/in/drannacabeca/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

In this episode, we have Christine Forsythe as our guest. She is a registered dietitian, fitness model, food stylist, and dietitian/health coach at Rachel Scheer Nutrition, LLC. Christine is a dedicated, friendly, and diligent student who sincerely cares about her health and the health and well-being of people around her. She wants to engage with athletes and community members to help them get nutritional knowledge that will help them both now and in the future.

Martin and Christine talked about many things, like Christine’s background, how she got into functional medicine, Weight Loss Resistance, her family, thyroid and metabolism, and many more.

Tune in for more and find out who Christine Forsythe is.

“And so, I would say for the average listener, instead of trying to focus on your water, and your food, and your skincare, and your home, and all of these different things, pick one and dive into it. And then once you feel really comfortable and confident, take on the next one.” – Christine Forsythe

Timestamps

0:57 – Who is Christine Forsythe?

1:34 – How Christine get into functional medicine?

3:17 – What is the difference between functional medicine and western medicine?

8:51 – What are the main issues for Christine which are causing people to struggle with staying in control of their health?

12:04 – What is one thing Christine hears from her clients?

14:43 – Top three main concerns.

22:24 – Weight loss resistance.

26:14 – Food quality.

33:18 – What helped Christine to stay healthy and keep a good relationship with food?

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Rachel Scheer - https://rachelscheer.com/application/?utm_source=christine

Connect with Christine Forsythe: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.facebook.com/Christine.TheDietitian/
https://www.linkedin.com/in/christine-forsythe-41540aa3
https://www.instagram.com/christine.thedietitian/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

In this episode, Martin will assist you in determining the ideal diet to follow to lose weigh and more importantly, keep it off. He will help you pick among the diets like the Keto diet, paleo diet, vegan diet, carnivore diet, and more. In addition, he will tackle topics such as nutrition, his binge eating disorder to inspire you, your relationship with food, ultra-processed foods, investing in a good coach and many more.

Stream to discover more about diet, nutrition, the best diet for you, how to improve your relationship, and many other topics.

“Your relationship with food really says more about your relationship with yourself than it does with anything else. Because ultimately, emotional eating, we're eating based on how we feel right?” – Martin Silva

Timestamps

0:48 – About nutrition.

2:08 – Martin’s binge eating disorder.

3:01 – Getting over the binge eating disorder.

3:22 – Your relationship with food.

04:00 – Processed foods.

6:34 – Animal based diet.

8:59 – Protein.

16:58 – Investing in a good coach.

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Martin will be doing a solo podcast for this episode. Three years have passed since Martin last visited his native country, and he is now back in the UK for a few months. Martin covered various topics in this episode, including his top 5 exercises for increasing general strength and muscle mass, the importance of proper technique, practicing to improve form, and much more.

Keep listening to learn how to work out effectively and get the best results.

“When we suck at something, we tend to avoid it when in reality, we should

tackle it.” – Martin Silva

Timestamps

0:47 – How do we really get the most out of our workouts?

1:24 – Martin’s experience.

3:10 – How do you lift weights properly?

3:28 – The importance of proper technique

04:52 – How can you maximize your workouts?

7:56 – Martin’s top 5 exercises.

17:29 – Being smart with your approach.

18:28 – How intense should you train?

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Phil Graham will be our guest for this episode. Phil is a friend of Martin and his mentor. He is an entrepreneur and is recognized for establishing incredibly profitable fitness businesses. Since 2011, he has been actively involved in this industry. He has written the widely acclaimed book on diabetic muscle and fitness and launched The Fitness Entrepreneur Podcast, which has repeatedly reached the top of the iTunes health charts.

In this episode, Phil shared his knowledge and talked about his experiences, his life, how he got into fitness, and many more. Keep listening to learn more about Phil Graham and to be motivated by his journey.

“Your biggest traumas or your biggest chaos is quite often, you know, the very reason why you take action, or you go a certain direction in life.” – Phil Graham

Timestamps

2:09 – Who is Phil Graham?

2:50 – How Phil got into fitness.

8:36 – Three qualities that you need if you wish to achieve greatness in the world.

9:42 – Questions you should ask yourself.

10:12 – Using materialistic things.

10:56 – Looking at challenges in your life.

16:51 – What are Phil's biggest lessons?

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Connect with Phil Graham: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.phil-graham.com/
https://www.instagram.com/philgraham01/
https://www.linkedin.com/in/philgraham01/
https://www.facebook.com/officialphilgraham/

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Protect Your Mental Wellness

In this episode, Matt Davies will be our guest. Matt is a Certified Breathwork instructor and is one of the ambassadors for Brotectors. He is a director of a business that makes mobility furniture and works at Brotectors in his spare time. He is from Pentre, Wales, in the United Kingdom.

This episode’s topic will be all about mental health. Martin and Matt tackled such things as techniques for maintaining your mental wellness, their struggles with mental health, how to overcome it, and many more.

Tune in to learn more techniques for overcoming your mental health struggles and learn more about Matt Davies.

“Fun comes down to the individual. It could be a walk or it could be reading a book. It's doing things for yourself.” – Matt Davies

Timestamps

0:37 – Who is Matt Davies?

2:35 – Matt’s experience.

4:56 – Is medication for your anxiety and depression recommended?

5:45 – Matt’s breakthrough.

10:34 – How important is meditation and breathwork?

12:39 – Cold water therapy.

23:09 – Summarization.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Brotectors website-https://www.brotectors.co.uk/
Breath: The New Science of a Lost Art- https://g.co/kgs/SktVaE

Connect with Matt Davies: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/matt_2287/
https://instagram.com/brotectors?igshid=YmMyMTA2M2Y=
https://uk.linkedin.com/matthew-davies-383b79b9

Connect with Martin Silva: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Martin and Gary discussed sleeping in this episode. Gary helps high-performing entrepreneurs avoid burnout and is a sleep and health coach for business owners. He will assist you in getting the best possible sleep so that you have increased energy, fat loss, productivity, and professional success.

Gary discussed a variety of subjects related to sleeping, including why we sleep, weight loss in sleeping, what it does to us, sleep problems and how to solve them, and much more.

Stay tuned to learn more about sleeping with Martin and Gary.

“The body needs calories to actually sleep, believe it or not because sleep is a source of active recovery. We are actively doing something when we are sleeping, even though we're not consciously aware of it.” – Gary J. Allman

Timestamps

0:33 – Gary’s story.

3:30 – What is the purpose of sleeping?

4:49 – Humans always push the boundaries.

5:51 – How important is sleep for weight loss?

7:31 – Our hunger hormones.

9:29 – Consistent wake time and sunlight exposure in the morning.
14:20 – Keeping everything as simple as possible.

16:06 – What to do to break the monotony in the cycle that you're going through.

18:37 – Two of the biggest disruptors of sleep.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

The Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night - https://g.co/kgs/CXWBCb

Connect with Gary Allman: (Social media handles, LinkedIn, Website - hyperlinked)

https://www.linkedin.com/in/gary-j-allman-610836238/
https://www.instagram.com/garyjallman/
https://www.facebook.com/gary.allman.12
https://www.tiktok.com/@sleepoptimisationcoach
https://twitter.com/garyjallman1

Connect with Martin Silva:

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Martin will be doing a solo episode for this one and discussing the restricted eating window.

If you intend to practice time-restricted eating, this episode will be beneficial.

In this episode, Martin discussed time-restricted eating and answered questions like can it help with weight loss?

Is it advised that you do it? What is key to weight loss? And a lot more.

Tune in for more information about time-restricted eating and learn helpful tips from Martin Silva.

“Tracking is not a destination. I do not want you to use that for the rest of your life to track your food, okay? It's not a destination, no one wants to live like that, but it's a fantastic starting point.” – Martin Silva

Timestamps

0:21 – What is time-restricted eating?

2:12 – Is time-restricted eating the best solution for weight loss?

5:24 – Your behaviour around food is also essential.

7:56 – Main reasons why people succeed to lose weight and keep it off.
8:10 – Self-monitoring/Tracking your food.
10:59 – Food Quality.
12:42 – Environment and encouragement.
12:10 – Ultra-processed foods.
12:52 – Criticism.

Connect with Martin Silva:

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.comOptimiseyourbodycoaching

We have Pete Evans as our guest on this episode. For the past ten years, he has presented television programs in Australia. In 2012, his series My Kitchen Rules drew a viewership of more than 3.5 million, making it one of the most-watched programs in Australia that year. He inspires people and families worldwide with his love of food and commitment to a healthy lifestyle.

Martin and Pete talked about Pete’s journey as a public figure, how it all started for Pete, what he has been doing, how he handled being in a tough industry, and much more in this episode.

Continue to listen and catch up with the one and only Pete Evans.

“We all have these special gifts. We all have these things that we want to share with others and get out of us, so to speak, our dreams or ideas and concepts, turning them into reality. I mean, that's our special gift as human beings.” – Pete Evans

Timestamps

1:22 – Yoga retreats, wellness retreats, and cooking retreats.

4:14 – How everything began for Pete.

9:06 – When Pete became a chef.

13:12 – What is it like to be a public figure for Pete?

23:57 – How Pete developed his courage

25:27 – Working in a challenging industry.

30:19 – Pete's way of life in the media.

35:02 – Pete’s turning point.

41:54 – Pete being an educator.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life by Nora Gedgaudas
https://web.facebook.com/ThePaleoWayTribe/

Connect with Pete Evans: (Social media handles, LinkedIn, Website - hyperlinked)

https://peteevans.com/
https://www.instagram.com/evolvenetworktv
https://t.me/s/ChefPeteEvans

Connect with Martin Silva: (Social media handles)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/MartinSilvaWbffPro

Our guest for this episode is Andrew Bond. He is a Nutrition & Lifestyle Coach and a personal trainer in New York City. Andrew’s sessions, programs, and dietary adjustments are unique and designed to meet everyone’s individual needs and objectives. Being surrounded by contented, healthy, and highly motivated clients give Andrew great pride.

In this episode, Martin and Andrew discussed various topics, including what Andrew had been up to throughout the years, advice Andrew had for everyone, and much more.

Stay tuned to know more about Andrew Bond and be inspired by his words as he and Martin talk.

“But health should be a priority at the end of the day.” – Andrew Bond

Timestamps

1:00 – How have things been going for Andrew recently.

4:16 – We all go through the same thing.

7:56 – Andrew's advice for maintaining a healthy lifestyle.

11:04 – Time management.

14:56 – Having difficult people around you.

16:54 – Andrew struggling with himself.

18:06 – Help improve your mood.

23:15 – Being overly restricted is not healthy.

Connect with Andrew Bond:

https://www.instagram.com/mrbondfitness

Connect with Martin Silva:

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching

Our guest for this episode is Helena Sly from Sydney, New South Wales, Australia. She is an Online Health & Fitness Coach at Helena Sly Health & Fitness. She is a seriously well-rounded athlete who loves being active and eating to fuel her goals. She helps improve her client's relationship with food, training, and body by empowering them with education and support.

We will learn about Helena's online health and fitness coach journey in this episode, including how she overcame challenges, how she stays in shape, and much more.

Stay tuned to learn more about Helena Sly's journey and be motivated by her tale as Martin Silva and Helena Sly discuss it.

“You don't always have to say yes, you don't always have to say no, but knowing you have the permission to say yes, I think makes it a lot easier.” – Helena Sly

Timestamps

2:33 – How Helena manages to stay in shape.

3:23 – Growing up as a dancer and a martial artist.

5:44 – Helena’s struggles in the world of competing.

15:14 – Helena’s mindset in self-care.

19:20 - How important is the strength training element for people to build their best body?

22:31 – Helana’s mentality if ever she lost half of her strength.

22:58 – Her mum as one of her clients.

25:34 – The powerful story of the older sister of Helana’s mom.

Resources or Links Mentioned: (books, events, people mentioned - hyperlinked to the specific site)

Helena Sly Health and Fitness website - https://helenaslyfitness.com/

Connect with Helana Sly: (Social media handles, Website - hyperlinked)

https://www.instagram.com/helena__sly/
https://www.instagram.com/coach_helena_/
https://www.facebook.com/helenaslyfitness/

Connect with Martin Silva: (Social media handles, Website - hyperlinked)

https://www.instagram.com/martinsilvafitness/
https://www.youtube.com/c/MartinSilvaWBFFPro
https://www.facebook.com/Optimiseyourbodycoaching/

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

The Paleo Solution: The Original Human Diet

Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You

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

I'm sharing a live client group coaching call where we discuss:

How to optimise your sleep to improve the way your body looks
Top sleep hacks for better performance and energy
Mental Health and comparing yourself to others

Check me out on instagram: @martinsilvafitness

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

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

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

@Mindpumpadam is a co-host on the world's leading health & fitness podcast- Mindpump. This episode was a live webinar that Adam hosted for my clients. In this interview we cover:

Reverse Dieting and how eating more can give you the body you desire
Adam's story
The Mindset attributes required to achieve long-term success with health and fitness
Why weight training is superior to cardio for fat loss and overall health
Nutrition, Carbohydrates and more!

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

Instagram: @markstrathern_thepeoplespt

Shawn Baker is a doctor, an athlete, a father, a proponent of the carnivore diet and the following:

Orthopedic Surgeon
Athlete – World Record Holder
CEO at Revero
Author of The Carnivore Diet
International Speaker
Podcast Host
Consultant
A lifetime of pursuing excellence
Pushing the boundaries and not settling for mediocrity
Father, Soldier, Revolutionist

None

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

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

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

I am joined by good friend and fitness expert- Andrew Bond. We give you some key tips to help you stay shape physically and mentally during self isolation. DURING THIS EPISODE WE TALK ABOUT: * The impact the corona virus has had on the cities we live in. (Sydney and New York City) * The methods that we use to take care of our mental health and manage stress * The proven scientific methods which help improve brain health * Why this is a great opportunity to work on your personal development * How to build muscle and lose body fat at home using minimal equipment * Working on your weak exercises using your own bodyweight for maximum results * Why resistance bands are so effective for muscle growth * Key Nutrition tips to prevent mindless eating during self isolation * Strategies to help you increase your daily activity and calorie output during self isolation

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

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

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

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

Dr Jacobi is a naturopathic physician and also a gut health expert with over 20 years experience within the realm of gut health and digestive disorders. Nirala is also considered one of Australia’s leading experts in the treatment of small intestine bacterial overgrowth (SIBO), a common cause of IBS. She frequently lectures nationally and internationally on this topic, plus Nirala is the Medical director and Naturopathic physician at Jacobi Natural Health Care and The Biome Clinic in Wilsons Creek, Australia.

DURING THIS EPISODE WE TALK ABOUT: * How much protein do we really need both for health and building muscle. * The importance of fibre for gut health & weight loss. * The best kind of foods for most people for gut health & overall wellness. * How Nirala treats digestive disorders such as SIBO & IBS. * The link between the gut and the brain, and how this can potentially contribute to mental illness. * How poor gut health is directly linked to obesity & chronic illness. * Intermittent Fasting & More.

WEBSITE: www.thebiomeclinic.comFACEBOOK PAGE: The biome clinicINSTAGRAM: @Dr.Nirala.Jacobi RATINGS & REVIEWSIf you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCASTCurrently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I join forces with 180 Nutrition CEO- Stuart Cooke. I have now collaborated with 180 Nutrition and Stu wanted to interview me on the 180 Nutrition podcast- The Health Sessions. I delve deep into how I got into fitness, why I started competing as a bodybuilder, why adding more whole food to your diet will help you get the body you desire, and more! * The biggest misconceptions in the fitness industry * How to supercharge your metabolism for optimal fat burning * Why drinking clean water is so effective with gut health * Lots more on how to build your best body and achieve better overall wellness

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

I was fortunate enough to have Jamie Alderton on the show for the second time. Jamie Alderton is a best-selling author and social media expert who helps thousands of people develop their body, brain and business. He runs one of the top body transformation challenges in the UK and has broken world records with his feats of endurance in sled pushing, backwards running and box jumping. He balances the entire act with his family life as a loving husband and father of two. Jamie’s Instagram: @jayaldertonJamie's new book:Meltdown DURING THIS EPISODE WE TALK ABOUT: * Jamie explains why mindset is so important when it comes to developing your body, brain and business * Why finding balance in your life is the key to success * Jamie’s journey from being made redundant, to becoming a top selling author and having a number 1 podcast on iTunes * Why rest and taking time out is so important in terms of optimising your body, brain and business * Jamie runs us through the four pillars of overall health from his new book- Meltdown * How to unplug from social media and disconnect from technology to improve your productivity * The importance of getting good sleep and implementing a night routine * Jamie’ morning routine and why this is so valuable to him * Cold water therapy benefits for the mind * Why doing one thing that you dislike every morning is so important * The discipline required for Jamie to push a 140kg sled for 24 hours * The biggest challenges Jamie faced whilst breaking 3 world records including box jumping Mount Everest and running backwards for 24 hours * Stoicism and how this helped Jamie turn his hardships into happiness * Learning lessons from setbacks to achieve success

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

Meltdown: How to turn your hardship into happiness

I am joined by Adam Schafer who is a co host on one of the world's leading health and fitness podcast'- Mind Pump. Not only has Adam trained over a thousand people as a fitness trainer over the past 2 decades, but he is also a Men's Physique, IFBB pro athlete. Adam found that combining his passion and expertise with that of Sal, Justin, and Doug gives him the opportunity to make a big impact on the fitness industry. He hopes to change it for the better and bridge the gap between wellness and performance. Through Mind Pump, Adam wants to offer a media outlet that provides fitness and health education in the most entertaining way possible. Adam' Instagram: @mindpumpadam DURING THIS EPISODE WE TALK ABOUT: * How Mind Pump media was founded and why Adam, Sal and Justin started Mind Pump podcast * The biggest challenges Mind Pump face as an online fitness media company * The dark side of online coaching and what to look out for when hiring an online coach * Adam' explains why CrossFit sucks * Adam' personal transformation journey from overweight, to pro level mens physique competitor * Adam' transition from the medical marijuana industry, back into fitness * How to transform your body the right way * How to lose body fat and keep it off * The importance of developing your metabolism in order to build your best body * The dangers of yo yo dieting * The most important habits to develop for fat loss and overall health * The importance of adding behaviours onto your current behaviours for sustainable results * The most important health markers to pay attention to when trying to get in shape * The biggest bodybuilding myths to look out for * How to lift weights properly for maximum results * The downside of high intensity training for fat loss and health

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

Andrew Bond and I share with you our top 10 tips for losing body fat. DURING THIS EPISODE WE TALK ABOUT: * The fundamentals for reaching your goal of fat loss and optimal health. * How over eating healthy foods can still make you gain body fat. * Mistaking hunger for thirst. * Why eating too little can holt your fat loss goals. * Prioritising sleep quality for fat loss. * Why you should avoid foods with the word "Diet' in. * The "eggs are bad for you" myth and why you should eat them for breakfast. * Eating fats to lose fat. * Intermittent fasting for fat loss. * Why the 'Keto" diet is a bad idea for fat loss. * Why you shouldn't store junk food in your house.

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

A solo podcast episode where I break down the main reasons why resistance training is the best form of exercise in terms of your mental health, longevity and building an admirable physique. DURING THIS EPISODE I TALK ABOUT: * Resistance training vs cardio for your mental health * My experience with depression and how resistance training helped me overcome it * The mental health benefits that I have experienced with my clients who are consistent with resistance training * An insight into a study which concluded with resistance training being better than cardio for anxiety and depression * Why strength training is more beneficial than cardio for bone density, heart health, healthy hormones, longevity and fat loss * The reason why lifting weights will help you shift body fat, and more

Follow me on instagram: @martinsilvafitnessGet your FREE fat loss, ab and fasting guides HERE.For online coaching or competition prep, email: admin@optimiseyourbody.com Check out this study on why strength is so important for longevity. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I had my followers on instagram vote for a specific topic to talk about and they choose sleep. I had James Swanwick on my show last April and he is a sleep expert. This particular episode is up there in my top 5 downloaded episodes, lot's of great information regarding sleep and alcohol within this episode. I am joined my James Swanwick who is an Australian American investor, entrepreneur, speaker, health coach, former SportsCenter anchor on ESPN, and host of the James Swanwick Show podcast. He’s the creator of blue light blocking glasses called Swannies from Swanwick Sleep, which help people reduce their blue light exposure and ultimately sleep better. James is also 9 years alcohol free, and ever since cutting out alcohol, his life has transformed for the better. James runs a 30 day no alcohol program, which has helped tens of thousands of people quit drinking, plus he runs a program called project 90 which helps business owners cut out alcohol for 90 days and beyond. DURING THIS EPISODE WE TALK ABOUT: * Why James quit drinking and how being alcohol free has changed his life. * Why alcohol is so detrimental for our mind and body. * The challenges James has faced since becoming alcohol free. * The amazing results that James has had from his 30 day no alcohol challenge. * The science behind sleep and why it is so important. * James' top tips for improving sleep quality. * The importance of preparing yourself for a good sleep. * Blue light blocker glasses and how they help us preserve melatonin which is vital for a good sleep. * James' lifestyle and how he stays healthy. * James' daily gratitude practice to maintain a positive outlook on life. * The importance of giving, and why human connection is so important.

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

Sal Di Stefano is a Co Host’ on one of the worlds leading health & fitness podcast’- Mind Pump Media. Sal has racked up over 20 years of experience within the fitness industry as a gym owner, gym manager & personal trainer. Mind Pump was the first ever podcast that I listened to over 3 years ago, they inspired me to start this podcast and have taught me most things I know about the science behind health & fitness. Sal’ knowledge is 2nd to none when it comes to training programming and everything else related to optimising your body. This is one of the most knowledge packed episodes to date, be sure to check it out.

DURING THIS EPISODE WE TALK ABOUT:

Losing body fat the right way instead of the fast way.
Sal’ methods for helping people make long lasting lifestyle changes in order to build their best body.
The importance of sleep quality and managing stress.
The most effective way to build muscle.
Sal’ experience with going through a divorce.
The future of fitness and whether Sal thinks there will still be opportunities for Personal Trainers with the emergence of technology.
Where Sal see’s Mind Pump in 10 years time and the biggest mistakes they have made.
The importance of abstinence.
The importance of having a tribe.
Sal’ definition of success.

Get your EXCLUSIVE training and nutrition bundle HERE. OFFER ENDS SOON Get you FREE fat loss fundamentals guide HERE. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

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

Optimise your body counterpart, Andrew Bond and I share our top tips to help you stay in shape over the festive period. DURING THIS EPISODE WE TALK ABOUT: * How we overcame the binge eating disorder and managed to build a healthy relationship with food * Top tips to help you enjoy and indulge over the festive period with gaining body fat * The importance of being present and embracing the relationships that you have with loved ones over the xmas period * How to combat any anxiety you may feel when it comes to the consumption of calories * What type of training to do when consuming more calories for better results * Alcohol and top tips for avoiding deadly hangovers and poor food choices the day after drinking

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

Better known as Vegainz Coach, Mike Case turned to a fully plant based diet around 6 years ago. Mike has been a strength coach for well over 10 years, first starting out in the UK, before training in NZ and now based in Melbourne, Australia. I eat an omnivorous diet so Vegainz and I have a huge debate on whether or not eating a vegan diet is optimal for overall health and performance. We also had different points of view on the recent “Game changers documentary”. DURING THIS EPISODE WE TALK ABOUT: * Why Vegainz coach switched over to a plant based diet from an omnivorous diet * Our opinion on plants vs meat for nutrient density * Our viewpoint on whether or not meat is bad for your health * Nutrient deficiencies to look out for on a vegan diet * We have heated debate on the studies done on plants reversing heart disease * We exchange ideas on the lifestyle factors leading to the obesity and chronic illness epidemic * The game changers movie debate * Nutrition in relation to erectile dysfunction * Debate on heart disease and it’s link to meat consumption * How Vegainz eats and his advice on how to eat a healthy plant based diet * Cholesterol- is it good or bad? * The pros and cons of fish consumption * How to get omega 3 fatty acids from plant sources * Mental health and the importance of human connection * Mike’ insight on the impact of animal products on the environment * The most effective way to lift weights for most people * The importance of mobility for maximum results

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

Carter Good has lost over 145 pounds and has since made it his life's mission to help others achieve similar success. His mission is to help others eliminate their struggle with weight and experience all of the amazing benefits that living a healthier life can provide both physically and mentally. Carter has almost half a million followers on his Instagram alone due to the highly effective, informative content he puts out there. He is also a successful online coach and he specialises in helping people lose body fat and improve overall health. DURING THIS EPISODE WE TALK ABOUT: * Carter’ story * The main reason Carter decided he had to make a change and transform his life * Carter’ personal experience with diet fad’s * Carter’ view on the vegan diet and the game changers documentary * The mindset required to get in shape both physically and mentally * Carter’ top tips for losing body fat and keeping it off * Why effective communication is so important as a fitness coach * The importance of sleep quality when it comes to fat loss * Why accountability is so important at the start of your fat loss journey * Why patience is so important for fat loss * Why it is so important to embrace and enjoy the process when it comes to getting in shape * The difference between health and aesthetics * Carter’ top tips for building a successful business

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

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

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

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

I had a conversation with Jordan Syatt who is an extremely successful Online Strength and Nutrition coach, he also has over half a million followers on his instagram alone due to his incredible nutrition and fitness content. Jordan is a short, bald, Jewish guy with an affinity for Deadlifting and also happens to be Gary Vaynerchuk's personal trainer. He wasn't sure what else to put in his bio (nor did he enjoy writing this in the third-person) so he'll end it here. That said, he's an open book and you can ask him, literally, anything you want. Also, as of this moment Jordan is looking to hire someone to help him write his bio. All help welcome.

DURING THIS EPISODE WE TALK ABOUT: * What inspired Jordan to get into the world of health, fitness and nutrition. * How Jordan became Gary Vaynerchuk’s personal trainer and the impact this had on his life. * The sacrifices Jordan had to make to build a huge social media following and an online fitness business. * The pros and cons of losing body fat quickly. * The different methods Jordan uses with his clients when it comes to losing body fat and building muscle. * Why Jordan achieves better results with online clients as opposed to when he used to train people face to face. * Why meal plans fail people most of the time when it comes to shifting body fat, building muscle and overall health. * Jordan’ experience with his recent challenge of eating 1 Big Mac per day for 30 days. * A calorie deficit for fat loss explained. * Why adequate protein is important whilst in a calorie deficit for fat loss. * Why meal frequency does not matter for fat loss and muscle gain. * Jordan’s take on eating meat vs following a vegan diet. * Jordan’ top tips for getting in shape and achieving sustainable health.

Get you free fat loss fundamentals guide HERE. Online nutrition and fitness coaching enquires: admin@optimiseyourbody.com RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

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

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

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

Andrew interviews me based on my experience having competed as a mens physique and fitness model competitor 8 times in total. At the time this podcast was recorded I was 3.5 weeks out from my upcoming physique competition where I will be competing for the 2nd time as a Professional level Wbff fitness model, so we also talk about my current preparation for this show. Andrew and I go deep on this episode and we talk a lot about the mental health issues we faced on our journey including body dysmorphia, the binge eating disorder and depression. DURING THIS EPISODE WE TALK ABOUT: * Why I decided to compete as a physique athlete and enter the world of competing. * My battle with the binge eating disorder and the dark side of restrictive eating. * Our experience with body dysmorphia and training from a young age because of insecurities. * Why I have remained steroid free and how to build an admirable physique without steroids. * The financial side of bodybuilding and how athletes get paid from the sport. * How we overcame an extremely unhealthy relationship with food. * How the binge eating disorder affected our mental health. * Being driven by health vs being driven to maintain 6 pack abs. * An insight into my current preparation for my bodybuilding comp in a few weeks time. * The sacrifices I have made with my overall health during my current preparation for the Wbff Australian championships. * OCD and orthorexia when it comes to training and nutrition. * How to get lean and make important behavioural changes to improve overall health. * My top tips for anyone who is thinking of competing.

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

Throughout the course of episode 78, we discuss the most effective ways to build your abdominals and how to connect to your core muscles properly for maximum results. We also exchange ideas on how your can make your waist smaller, and make your abs more visible at higher body fat percentages. DURING THIS EPISODE WE TALK ABOUT: * How to connect to your core muscles properly to build your abdominals more effectively and to prevent injury. * How to brace your core properly to stabilise your spine and develop your abs. * How to make your waist smaller and strip body fat around your stomach. * My current ab training regime leading up to my pro bodybuilding competition. * The best rep range and training methods for building your abs. * The importance of treating your abdominals just like any other body part in terms of building muscle. * Why it is important to build a healthy relationship with food and make your health a priority to have a lean waistline all year round. * Why you should avoid fads such as a waist trainer to shrink your waist.

Get your FREE 4 week core training guide HERE. Check out our 2 videos demonstrating the best abdominal exercises: Video 1- How to do a hanging leg raise.Video 2- How to do a roman chair sit up. Website: https://optimiseyourbody.comOnline coaching enquires: admin@optimiseyourbody.comMy instagram: @martinsilvafitnessAndrew' instagram: @mrbondfitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am accompanied by fellow optimise your body teammate @mrbondfitness. We delve deeper into how training the full body completely transformed the way we train and how we train our clients. We elaborate on the science behind lifting weights and we explain how you can get better results with your physique and overall health, with much less effort. DURING THIS EPISODE WE TALK ABOUT: * How to build a better physique with less time and effort. * Why it is so important to train your body parts more frequently with less intensity for maximum results. * The science behind building lean muscle effectively. * Why split body part training is not as effective as full body training for losing body fat, building muscle and overall health for most people. * The importance of finding balance in your life and building strong relationships outside of the gym. * How to structure a full body weight training session for optimal results. * Why most people need to reduce training intensity to maximise muscle growth and shift body fat. * How to find the optimal rep range for your body.

Website:https://optimiseyourbody.comFree Guides:https://optimiseyourbody.com/free-guides/My instagram:@martinsilvafitnessAndrew' instagram:@mrbondfitness RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

William Pullen practices psychotherapy in West London, UK and he is also a TEDx speaker. He specialises in individual therapy for adults and young people dealing with such issues as depression, motivation, anxiety, life changes, relationship problems, addiction. William suffered from depression himself and used running and outdoor group fitness to help him overcome these mental health ailments, this inspired him to develop his own app- Dynamic Running Therapy. You can find William' TEDx talk on Youtube- Movement is medicine. William' Instagram- d_runningtherapy DURING THIS EPISODE WE TALK ABOUT: * How William helps people overcome mental health issues as a psychotherapist. * William's battle with depression and how he eventually used these hardships to benefit others. * How human connection and exercise impacts our mental wellness. * William' experience as a therapist helping people overcome the feeling of constantly striving and expecting more out of life. * The downside of constantly chasing a better looking physique. * Orthorexia, obsessive behaviour, and the importance of having purpose in your life. * The importance of novelty and variety in your life. * William' opinion on why we are facing a global mental health epidemic. * Our view on social media and iphone addiction. * Why focusing on your breathing and being present for a few minutes each day is so important. * William' describes why movement is medicine. * How to get in shape physically and mentally.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am joined by Alicia Gowans who is the manager and head coach at Ally's Angels which specialises in competition prep and fitness lifestyle coaching. Ally is also the 2 time Wbff fitness world champion, also Alicia holds a handful of degrees and qualifications including nutrition. Ally has a holistic approach to health, fitness and bodybuilding in order to help people create a stronger mindset and physique. This is a great conversation with lots of valuable advice whether you are new to fitness or a physique/bikini competitor. DURING THIS EPISODE WE TALK ABOUT: * Alicia’ journey to becoming 2 time Wbff World Bikini Fitness Champion. * Alicia’ experience with breaking her back doing a Barbell squat and then going on the win her show weeks later. * Our thoughts having competed with the Wbff and why competing with Wbff is such a great experience. * How Alicia is getting shredded for the Wbff World Championships coming up. * Why cardio is overrated for fat loss. * Alicia’ rituals and healthy habits which help keep her in shape mentally and physically all year round. * The right way to prepare for a show and how our body is effected when we diet down for a show. * How Alicia discovered lifting weights and why sustainable health is sexy. * Why online coach’s have no place coaching people virtually without having trained people in person. * The world of negative body image issues, body dysmorphia and eating disorders. * Character building and the power of never ending improvement. * Switching your mindset for better results in the gym. * The importance of the mind muscle connection for building muscle. * The dark side of performance enhancing drugs within the bodybuilding world. * Alicia’ recent experience with feeling down recently and the practices she implemented to overcome this episode.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I am joined by Lyndi Cohen (@nude_nutritionist) for the second time on episode 74 of optimise your body podcast. Lyndi Cohen is the resident nutritionist on Channel 9's The Today Show in Australia, a Jamie Oliver's Food Revolution Ambassador and an accredited, practicing dietitian and nutritionist. As one of Australia's most popular nutritionists and dietitians, Lyndi knows first-hand how confusing nutrition can be and she is a refreshing light in the dark world of body image and social media perfection. Lyndi writes for The Daily Mail, The Huffington Post UK, and Yahoo UK.

DURING THIS EPISODE WE TALK ABOUT: * Letting go of perfectionism to achieve your goals. * How to keep consistent with your nutrition and exercise. * The "all or nothing" mentality and our experience with battling the binge eating disorder. * Lyndi' expert tips on how to overcome binge eating episodes. * Lyndi' advice for creating sustainable health. * The dark side of social media in relation to mental health and body image issues. * Lyndi' "habit stacking" method for losing body fat and keeping it off. * Intuitive eating and mastering your own body. * Mindset and mindful eating. * Habits to avoid for optimising your body.

ONLINE NUTRITION/FITNESS COACHING 📩admin@optimiseyourbody.com We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Having been coaching people for over 12 years, I have discovered some common themes when it comes to why we sometimes find it so hard to lose fat, and create sustainable health. Throughout the course of this episode I share my top 3 tips as to why people find it difficult to shift excess/stubborn body fat, based on my experience. DURING THIS EPISODE I TALK ABOUT: * Why it is essential to burn more calories than you consume when the goal is fat loss, and how to create a calorie deficit. * How to supercharge your metabolism, and the importance of building a healthy metabolism for long term fat loss and overall health. * Making your health a priority in order to get feel better, live longer and get leaner.

ONLINE NUTRITION/FITNESS COACHING: 📩admin@optimiseyourbody.com We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I have a great conversation with the owner of “Shred with science” - Chris Spearman. From a PhD in Cancer Research to a global cover model, Dr. Chris Spearman is one of the world’s leading Online Fitness Coaches, an expert in metabolic correction who helps thousands of people every year to get in cover model shape and the host of the world-famous Shred-with-Science Podcast. Chris has scaled his fitness business to multiple 6-figures over the last few years, approaching the 7-figure mark and now helps other fitness professionals to do the same.

Chris' Instagram: @spearmanchris Chris' Podcast: Shred With Science Podcast

DURING THIS EPISODE WE TALK ABOUT: * The importance of proper training programming for maximum results in the gym. * The main things that I am looking to improve on leading up to my pro competition in October. * Our experiences with getting shredded for photoshoots, magazine covers and bodybuilding competitions. * Intermittent fasting pros and cons. * Our advice for overcoming an unhealthy relationship with food. * Body dysmorphia, bigorexia and eating disorders in men. * Chris’ journey into building a successful online fitness business. * How to be a good personal trainer or online nutrition coach. * Chris’ advice for achieving sustainable health and a lean physique. * How Chris managed to scale and grow his online fitness business. * My advice to anyone who is considering competing for the first time.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I catch up with my friend and Wbff Pro Muscle Model- James Alexander Ellis upon his visit to Sydney. James is also a strength coach, public speaker, and prep coach for fitness athletes. We talk everything from our experience with body dysmorphia, to the widespread use of steroids within the fitness industry DURING THIS EPISODE WE TALK ABOUT: * James’ viewpoint on supplements, artificial sweeteners and whole foods. * James top tips for staying in shape all year round. * The importance of fibre for gut health. * James’ experience with preparing fitness model and bikini competitors. * James’ experience with body dysmorphia. * The dark side of performance enhancing supplements, ie steroids. * James’ advice for building an admirable physique, and achieving sustainable health. * Our experience with the binge eating disorder and the dark side of eating disorders within the fitness industry. * How to build a healthy, super charged metabolism. * The importance of showing gratitude. * James’ top tips for optimising your overall health and aesthetics.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I was joined by Jessica Hickman, also known as ‘The Bullyologist’. Jess was bullied within the work environment for around 3 years, and as a result of her suffering, Jess decided to quit her job and start her own company known as Bullyology. She now helps people all over the world who are experiencing similar issues. DURING THIS EPISODE WE TALK ABOUT:

Jess' battle with depression and anxiety as a result of becoming a victim to continuous bullying within her work environment.
The stigma around mens mental health awareness and Jess' experience with helping men speak up about their mental health ailments.
Jess' definition of bullying.
What actions you should take if you, or your child is being bullied within the work environment or in school.
An insight into my previous battle with depression.
Gut health and the importance of proper nutrition for mental wellness.
Jess' experience with binge eating and over training.
The importance of good quality sleep, practicing gratitude and meditation for your overall health.
How to build resilience in a world where a lot of people are over sensitive.
The push back and hate Jess has experienced having built a business around bullying.
Jess' non negotiable daily habits she has implemented to achieve success.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all blue light blocker glasses.

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

I was joined by Stuart Cooke who is the CEO of 180 Nutrition which is a very successful, extremely healthy, supplement company here in Australia. 180 Nutrition also has a very popular health and wellness podcast- The health sessions. Stuart has always been very passionate about taking care of his health by exercising and constantly learning about nutrition and everything health related. He founded 180 nutrition 10 years ago and within that time he has interviewed experts within every area of health, fitness, nutrition, gut health, mental health and more, on his podcast. This episode is loaded with lots of extremely valuable information to help you optimise your mind and body.

DURING THIS EPISODE WE TALK ABOUT:

Stuart' story and what inspired him to create 180 Nutrition.
The food intolerance epidemic and Stu's theory behind why so many kids have these auto immune issues.
The dangers of vegetables oils and why we should avoid them at all costs.
Eating intuitively and Stuart's journey to reaching this level of seeking out whole foods.
The importance of eating more vegetables, protein and healthy fats and less sugar.
Why we should take care of our gut health.
Why sleep is the most important piece for optimal health and how to sleep better.
Tips and tricks Stu applies to keep his kids healthy.
The dangers of becoming a slave to social media and tips to keep you in control.
The challenges Stu faces as the CEO of a big, worldwide supplement company.
Tips and tricks for losing body fat and keeping it off.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all trendy blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I talk in detail about the 5 main lessons that I learnt on my road to becoming a professional bodybuilder. If you apply even 1 of these 5 points to your life, you will definitely yield some great results, whether that be your fitness, business, relationships, or all of the above. DURING THIS EPISODE I TALK ABOUT: * Why you should prepare yourself for a good sleep. * Why failing at things are so important, and how failure helped me reach the pro level as a bodybuilder. * The power of consistency and the compound effect from being consistent with small changes. * Surrounding yourself with the right people and how I found out who my true friends were whilst competing. * Why it is important to embrace suffering and how developing an eating disorder forced me to grow and optimise my health. * Why comparing yourself to others can be toxic and how these comparisons effected my life whilst I was competing.

For online coaching email: Martinsilva@hotmail.co.uk We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all trendy blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

I share my top 5 tips for losing fat the healthy way. I have noticed a trend of people preaching too much about calories and not enough about the importance of proper nutrition. To lose body fat and keep it off means you have to create healthy habits in order to optimise your health, therefore helping you get lean the healthy way and sustain it for a lifetime. It is important to note that I didn’t talk much about the fact that lifting weights properly, should be a top priority for fat loss, but we have said consistently on previous episodes. For online coaching email: Martinsilva@hotmail.co.uk Instagram:@martinsilvafitness DURING THIS EPISODE I TALK ABOUT: * The wrong way to go about getting lean and keeping body fat off. * Why it is important to focus more on nourishment than calorie counting. * How vegetables help you lose body fat the healthy way, and help you improve your overall health. * How much protein you need and the effects on protein on the body for fat loss, and overall wellness. * My 'go to' healthy fat sources and why fats are essential for fat loss. * Why calorie tracking can be a very effective tool to help you get lean the healthy way. * The importance of daily movement and tracking your daily steps for fat loss.

We always talk about how the quality of your sleep is vital and should be a top priority, using blue light blocker glasses in the evening drastically improved my sleep quality. Head over to https://www.swanwicksleep.com/ and use discount code: OPTIMISEYOURBODY for 15% off all trendy blue light blocker glasses. RATINGS & REVIEWS If you liked this episode then please head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, together we will get people one step closer to their goals. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Finally Andrew Bond and I join forces in person at our friends gym in the UK. Throughout the course of this episode, we answer 20 questions written in from the podcast audience. Being as we both live at opposite sides of the world with me living in Sydney and Andrew in New York City, it was only right to answer specific questions from the listeners where we answer questions relating to fitness, nutrition, our personal life, personal insecurities, abs and more. Lots of great tips and tricks included in this episode. DURING THIS EPISODE WE TALK ABOUT: * My biggest personal insecurities. * My worst pet peeves that I find within the fitness industry. * The toughest challenge that I faced competing on the Professional bodybuilding stage. * The eating disorder that I experienced and the hardships that I faced overcoming them. * The worst advice that I dished out as a Personal Trainer. * Tips for anyone looking to pursue a career in health & fitness. * Body dysmorphia and how Andrew has massively improved his body image issues. * Andrew's challenges whilst trying to make it as a model in New York City. * Andrew's previous battle with anxiety & depression and how he overcame it. * What motivates Andrew to stay in tip top shape all year round. * How Andrew manages his stress levels. * Andrew's number 1 exercise to perform in the gym for maximum results. * Plus more questions from our audience.

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

Most of us have experienced the dreaded plateau ie when you reach a state of little or no change after a period of activity or progress. I have experienced plateau' with my body goals and also with my performance goals, and it can be very frustrating. I have had a few people message me also requesting an episode on how to continue to make progress whether that be losing fat, building muscle or all of the above, you will get some good tips throughout the course of this episode on how to make the necessary changes in order to improve your results in the gym or even outside of the gym.

DURING THIS EPISODE I TALK ABOUT: * The danger of falling into the trap of thinking one specific type of diet or training works for you. * How to switch up your weight training regime for maximum results. * Weight training vs cardio for building muscle and fat loss. * How to prevent overeating. * Why not eating enough can contribute to a plateau. * How to avoid mindless eating for fat loss. * Tips for reducing stress levels because this can lead to a plateau.

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

I have been getting requests to talk more about mindset in relation to fitness and life in general. Throughout the course of episode 64, I run through my 5 key tips for creating the best version of yourself and optimising your health. DURING THIS EPISODE I TALK ABOUT: * Why you should "Just do it" and take action to achieve your goals. * The importance of building your confidence. * Why it is essential to ask yourself "Why" you want to achieve your goals. * Training your brain, and why going on your phone as soon as you wake up is detrimental to your health. * Goal setting, affirmations and dreaming big.

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

This week, I am joined my James Swanwick who is an Australian American investor, entrepreneur, speaker, health coach, former SportsCenter anchor on ESPN, and host of the James Swanwick Show podcast. He’s the creator of blue light blocking glasses called Swannies from Swanwick Sleep, which help people reduce their blue light exposure and ultimately sleep better. James is also 9 years alcohol free, and ever since cutting out alcohol, his life has transformed for the better. James runs a 30 day no alcohol program, which has helped tens of thousands of people quit drinking, plus he runs a program called project 90 which helps business owners cut out alcohol for 90 days and beyond. DURING THIS EPISODE WE TALK ABOUT: * Why James quit drinking and how being alcohol free has changed his life. * Why alcohol is so detrimental for our mind and body. * The challenges James has faced since becoming alcohol free. * The amazing results that James has had from his 30 day no alcohol challenge. * The science behind sleep and why it is so important. * James' top tips for improving sleep quality. * The importance of preparing yourself for a good sleep. * Blue light blocker glasses and how they help us preserve melatonin which is vital for a good sleep. * James' lifestyle and how he stays healthy. * James' daily gratitude practice to maintain a positive outlook on life. * The importance of giving, and why human connection is so important.

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

My buddy Andrew Bond and I give you 10 tips to help you shift body fat. We explain each one and we discuss how some of these tips have got us great results, and also why this advice has enabled our clients to shift fat and keep it off, long term. My Instagram:@martinsilvafitness Andrew' instagram:@mrbondfitness DURING THIS EPISODE WE TALK ABOUT: * The fundamentals for reaching your goal of fat loss and optimal health. * How over eating healthy foods can still make you gain body fat. * Mistaking hunger for thirst. * Why eating too little can holt your fat loss goals. * Prioritising sleep quality for fat loss. * Why you should avoid foods with the word "Diet' in. * The "eggs are bad for you" myth and why you should eat them for breakfast. * Eating fats to lose fat. * Intermittent fasting for fat loss. * Why the 'Keto" diet is a bad idea for fat loss. * Why you shouldn't store junk food in your house.

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

Andrew Bond chimes in for episode 61 where we exchange our views on social media. We talk about our personal addiction to social media and how most of us spend way to much time checking and scrolling. Also we chat about some of the awesome benefits that new age technology and social media has provided us with.

DURING THIS EPISODE WE TALK ABOUT: * Michael Jackson and our opinion on whether or not he is guilty of child abuse. * Why social media is so addictive. * Social comparisons and why social media can make our insecurities worse. * Our personal addiction to social media and how we combat this habit. * Some of the great things which have came out of social media. * Why social media is no different to processed food and obesity. * The dangers of checking and scrolling, and how to build awareness on your social media usage. * Social media being used as a drug and the effects of social media on kids. * Top tips on how to use social media in a healthier manner.

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

I get asked this question a lot- Should I train in a fasted state? Within this short episode I answer everything I know in regards to training on an empty stomach based on my experience and the thousands of people I have coached. DURING THIS EPISODE I TALK ABOUT:

The benefits of training in a fasted state for fat loss.
Whether Carbs or fats are more beneficial for most people when it comes to strength training.
The ideal time to wait in between eating and training for performance.
The most effective training methods for fat burning.
Intermittent fasting.

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

@Mrbondfitness and I discuss the most effective ways to develop your abs and how to make your waist smaller. We also talk briefly about how you can shift stubborn body fat, and we delve deeper into the psychological elements when it comes to building an admirable physique. I would like to apologise for the delays when we were talking, we experienced some technical issues with Skype but the actual sound quality is good. DURING THIS EPISODE WE TALK ABOUT:

The dark side of instagram and how chasing likes can be a bad idea.
Events which took place in our childhood years, and how this could be one of the triggers for our previous body image issues, especially with our abs.
How to connect with your core/abs for maximum results.
Our favourite exercises for building your abs.
Debunking myths in regards to developing your midsection.
Why humans find a proportionate, aesthetic physique attractive.
How to shift stubborn body fat.
Getting lean the smart way.

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

Andrew and I bounce some ideas off in regards to a question from our audience- The role of genetics when it comes to losing body fat, gaining muscle and overall health. We also delve deep into doing fitness the smart way instead of the fast way.

DURING THIS EPISODE WE TALK ABOUT:

Different body types and role genetics play with fat loss and muscle gain.
Why certain body types need to schedule in cardio for fat loss where as other types need to eat more.
Lifestyle changes you can make to combat fat loss and overall wellness.
Why improving yourself a tiny bit everyday can lead to massive changes down the line.
Why 'diet plans' fail people long term.
How to lose weight and build muscle the right way to achieve sustainable health.
Jordan's "Boombod" fad supplements and more.

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

Interview with my good friend- Aaron Corria who is the owner of Brotectors. Brotectors is a mental health awareness group of whom I am a proud ambassador for. This is part 2, I also interviewed brotectors over 1 year ago. Instagram: @brotectors Podcast: Brotectors Podcast DURING THIS EPISODE WE TALK ABOUT: * The journey of brotectors since it was launched over 2 years ago. * The dark days of Aaron’ depression, and how he overcame it. * The importance of having strong social connections for your state of mental health. * Finding your passion in life and how giving to others can improve your overall wellness. * How exercise can sometimes treat and cure depression. * Nutrition and the link between the gut and the brain. * Where Aaron can see brotectors 5 years from now. * Anti depressants, psychotherapy and more.

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

Andrew Bond and I exchange ideas on the topic of intermittent fasting. This is a tool we both utilise most days of the week, and it has been a transformative learning curve for both of us. My Instagram:@Martinsilvafitness Andrew Bond Instagram: @Mrbondfitness

DURING THIS EPISODE WE TALK ABOUT: * The dark side of fasting for fat loss. * The benefits of intermittent fasting. * The effects of intermittent fasting on metabolism and hormones. * The kind of people who shouldn't practice intermittent fasting. * Why fasting doesn't work as well for most females. * The best way to start implementing intermittent fasting. * The main benefits we have both experienced from having bigger gaps in between meals.

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

Fitness expert and close friend- Andrew Bond and I exchange ideas and answer questions sent in from my podcast audience.

DURING THIS EPISODE WE TALK ABOUT: * What we recommend our clients to eat for breakfast. * How to modify training and nutrition as we get older. * The impact on health & hormones as we age. * Why strength training & mobility is so important as we grow older. * The ins and outs of supplements. * Our personal experience with taking supplements for prolonged periods. * Our recommendation of supplements to take for health & performance. * Some funny chat on health/fitness related topics.

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

Sal Di Stefano is a Co Host’ on one of the worlds leading health & fitness podcast’- Mind Pump Media. Sal has racked up over 20 years of experience within the fitness industry as a gym owner, gym manager & personal trainer. Mind Pump was the first ever podcast that I listened to over 3 years ago, they inspired me to start this podcast and have taught me most things I know about the science behind health & fitness. Sal’ knowledge is 2nd to none when it comes to training programming and everything else related to optimising your body. This is one of the most knowledge packed episodes to date, be sure to check it out.

DURING THIS EPISODE WE TALK ABOUT:

Losing body fat the right way instead of the fast way.
Sal’ methods for helping people make long lasting lifestyle changes in order to build their best body.
The importance of sleep quality and managing stress.
The most effective way to build muscle.
Sal’ experience with going through a divorce.
The future of fitness and whether Sal thinks there will still be opportunities for Personal Trainers with the emergence of technology.
Where Sal see’s Mind Pump in 10 years time and the biggest mistakes they have made.
The importance of abstinence.
The importance of having a tribe.
Sal’ definition of success.

Sal Instagram: @Mindpumpsal Mind Pump Podcast: Mind Pump YouTube: Mind Pump TV RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

Throughout the course of episode 53, Andrew and I answer questions from my podcast fans.

Andrew Bond Instagram: @Mrbondfitness

DURING THIS EPISODE WE TALK ABOUT: * The most effective ways to boost metabolism. * The best forms of cardio for your joints, overall health and fat loss. * The benefits Andrew and I have experienced taking cold showers daily, plus the scientific evidence of cold water immersion. * Different types of fasting we have experienced. * The power of daily movement and more.

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

An information packed episode featuring my close friend and fitness expert Andrew Bond, we talk about Andrew' recent blog- Top tips on avoiding burnout in the new year and sticking to that "New Years Resolution". This episode is loaded with solid advice from Andrew and I to help you achieve your fitness/body goals in 2019.

Andrew Bond Instagram: @Mrbondfitness

DURING THIS EPISODE WE TALK ABOUT: * Being realistic & patient, and the importance of small wins for achieving your fitness/body goals. * Applying discipline to your life and avoiding instant gratification. * Starting slowly and following simple steps as opposed to 'Balls to wall' mentality. * The power of increasing your daily movement to lose body fat. * How to start implementing fasting into your lifestyle & the dark side of fasting. * Food Tracking/Calorie Counting and how this can be a great tool for fat loss & building muscle. * How motivation is overrated for long term success, and more.

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

Dr Jacobi is a naturopathic physician and also a gut health expert with over 20 years experience within the realm of gut health and digestive disorders. Nirala is also considered one of Australia’s leading experts in the treatment of small intestine bacterial overgrowth (SIBO), a common cause of IBS. She frequently lectures nationally and internationally on this topic, plus Nirala is the Medical director and Naturopathic physician at Jacobi Natural Health Care and The Biome Clinic in Wilsons Creek, Australia.

DURING THIS EPISODE WE TALK ABOUT: * How much protein do we really need both for health and building muscle. * The importance of fibre for gut health & weight loss. * The best kind of foods for most people for gut health & overall wellness. * How Nirala treats digestive disorders such as SIBO & IBS. * The link between the gut and the brain, and how this can potentially contribute to mental illness. * How poor gut health is directly linked to obesity & chronic illness. * Intermittent Fasting & More.

WEBSITE:www.thebiomeclinic.com FACEBOOK PAGE:The biome clinic INSTAGRAM:@Dr.Nirala.Jacobi RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.

DURING THIS EPISODE I TALK ABOUT: * A quick round up of what I have learnt over 50 episodes. * My top 5 tips for staying in shape over the xmas period. * Detail on each tip and some funny talk. * Online nutritional/training coaching that I am offering in the new year.

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

I was fortunate enough to land an interview with Christina Rice who is a Nutritional Therapy Practitioner & gut health specialist. Christina is only 23 years old and throughout her life she battled with numerous health issues including leaky gut, major food intolerances, unbalanced hormones, depression & anxiety to name a few. For years Christina was shunted around by the medical system until she finally began to figure things out herself, she has now converted all of this suffering into helping others improve their overall well being, this episode is loaded with Nutritional advice, mental health tips, gut health info & more. WEBSITE: Christinaricewellness.com INSTAGRAM: @Christinaricewellness PODCAST:Wellness Realness Podcast

DURING THIS EPISODE WE TALK ABOUT: * What inspired Christina to coach people and build a online wellness business. * Top tips and tricks for overcoming depression/mental health issues. * The importance of managing stress in order to improve your mind & body. * How to diagnose food intolerances. * The importance of self awareness ie keeping a food diary. * Expert Gut Health & Nutritional advice. * Christina’ current exercise regime & More.

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

Episode 48 of Optimise Your Body Podcast was my interview with The Competitive Edge Podcast. I had a conversation with 3 other Wbff Pro athletes- Robbie Frame, Alicia Gowans and Jared Hustler lots of awesome advice from us and some funny banter.

DURING THIS EPISODE WE TALK ABOUT: * My story and why I choose to enter the world of competing. * Why you should focus on optimising your health in order to build an aesthetically pleasing physique. * The dark side of the world of competing such as eating disorders, and how we combat these issues. * The Pros and Cons of intermittent fasting. * Lots of all round wellness, nutrition & bodybuilding advice from professional fitness athletes.

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

Ben Coomber is becoming a global phenomenon within the realm of Health, Fitness & Nutrition. Ben has the UK's #1 Health & Fitness Podcast Ben Coomber Radio, his own Online Nutrition Education Company- The BTN Academy and honest supplement brand- Awesome Supplements. All of this success was a result of ben transforming his own body and then becoming a Personal Trainer, he has now managed to transform thousands of people' lives across the globe. I was honoured to have Ben on the show because Ben Coomber Radio was the first ever podcast that I listened to around 3 years ago.

DURING THIS EPISODE WE TALK ABOUT: * Ben' journey from fat to thin and the challenges he faced during the process. * The Pros & Cons of social media and why you should be selective of the people you follow. * How to take control when it comes to your calorie consumption and physique goals. * How Ben' business has managed to continue growing despite lots of competition. * The biggest threats Ben faces as a business within the fitness industry. * How to be an awesome Personal Trainer and how to look good naked.

Ben' Facebook: Ben Coomber Facebook Page Ben' Instagram: @BenCoomber FEEDBACK I would really like to continue to improve this podcast and provide the relevant information to my audience, please click the episode webpage and leave your feedback in the comment box.

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

DURING THIS EPISODE WE TALK ABOUT: * Funny trash talk back and forth * The definition of binge eating * Tips for improving sleep quality * The pros/cons of model life * What to look for when hiring a Personal Trainer, plus more.

Andrew Bond Instagram:@MrBondFitness

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

Episode 45 has landed and boy is this a good one, Ryan is the host of 'Order Of Man' podcast and his purpose is to help motivated and ambitious men become the best man they can be. Much like myself, Ryan grew up without a permanent father figure and he has noticed that we are losing the meaning of manhood. Quoting from his website- "We’ve gone away from being strong, rugged, independent, and tough to a collection of wimpy, dependent, whiners." Ryan is ex military and a very successful man who has 4 kids of his own, lots of very helpful advice is conveyed throughout the course of episode 45.

DURING THIS EPISODE WE TALK ABOUT: * The meaning of masculinity. * Holding yourself accountable for your actions, responsibility and self discipline. * Embracing suffering and why instant gratification is toxic. * Ryan' 11 steps to help you "Make Shit Happen" * How lack of purpose is the main cause of depression in men, and much more!

Order Of Man Instagram:@OrderOfMan Order Of Man Website:Order Of Man

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

I recently took a trip back to my homeland- Wales, United Kingdom. This was the first time I had visited home in 18 months since I moved over to Sydney, Australia, and it made me realise how important it is to spend less time on social media and more time interacting with your nearest and dearest. DURING THIS EPISODE I TALK ABOUT: * The importance of appreciating your relationships with friends and family. * My binge eating/drinking episodes whilst on holiday. * How to stay in shape when you are on holiday.

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

I had the opportunity to interview Elle Russ, who is a Writer, Health coach, and host of one of the worlds leading health/fitness podcasts- Primal Blueprint. Elle caught my attention after listening to her being interviewed on several other podcasts, she suffered from hypothyroidism (Under-active Thyroid) for many years, and after being shunted from pillar to post by the healthcare system, and suffering from depression, weight gain, and more, she decided to tackle her health issues by herself. Elle now has a new groundbreaking book- ‘The Paleo Thyroid Solution’, which illuminates just how common it is for people (especially women) to have thyroid issues but not be aware of it, and how you can repair this ailment by changing lifestyle factors, such as eating a Paleo diet. If you are finding it hard to shift body-fat/lose weight, feel lethargic, irritability etc, then you may well have some metabolic issues, either way this episode is def worth a listen. Elle’ Russ Instagram: @_ElleRuss The Primal Blueprint Podcast:Click Here Elle' Book:The Paleo Thyroid Solution DURING THIS EPISODE WE TALK ABOUT: * How years of suffering with health issues inspired Elle to help others. * The benefits of the Paleo diet and the dark side of eating a vegan diet. * The Saturated Fat & Cholesterol myth, what kinds of foods most people should eat/avoid. * The importance of having purpose in life, top tips for gaining health & wealth, plus much more.

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

Are you really getting the most out of your workouts?? Trust me I have trained thousands of people from all walks of life, and most people have weak bum muscles and hamstrings, to build these areas effectively you need to have optimal form. A few minor changes to your mechanics when it comes to different types of deadlift' etc, can make a HUGE difference. I can pretty much guarantee that most people listening to this episode could improve their form. DURING THIS EPISODE I TALK ABOUT: * The importance of the hip hinge movement. * My top 3 exercises which most people tend to neglect. * Why you should focus on mobility prior to lifting weights, and more.

I have also produced a short 2 min video to teach you how to hinge from the hips, and how to build your hamstrings and bum muscles. Click HERE to view the video, and don't forget to subscribe to my YouTube channel. Follow Me On Instagram: @MartinSilvaFitness

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

I interview Liam O Brien who was lucky enough to survive the recent devastating earthquake in Indonesia, he and many others had to run for their lives when the earthquake hit. The quake was catastrophic, killing over 600 people and leaving over 400,000 people without jobs, homes, clean water etc. Unfortunately we don't here about these people who have had their lives ruined by this disaster. Liam' Facebook Donation Page: https://www.facebook.com/groups/1052924591498706/ DURING THIS EPISODE WE TALK ABOUT: * Liam' life changing experience whilst running for his life. * How much this earthquake has destroyed the people of indonesia. * How you can help us raise awareness for the people who have been devastated from this event. * Gratitude and more.

You can also access Liam's Facebook page by clicking on the EPISODE WEB PAGE.

RATINGS & REVIEWS If you liked this episode then please share the love and head over to iTunes to give this podcast a rating and review, this is the best way for this podcast to reach more people and help them optimise their body. Also please share this podcast link to any friends or family who you think will benefit from this podcast, lets make this world a better place. WHERE ELSE CAN I LISTEN TO THIS PODCAST Currently, you can listen to this podcast on iTunes, Spotify, Stitcher or Castbox.Liam is now putting all of his time and energy into raising awareness to help the poor victims out in Indonesia who have been left with not even clean water to drink, some of them are even living on rice fields.

Episode 40 of Optimise Your Body Podcast, is certainly one of my most favourite episodes to date. I interviewed Simon Hill who has his own very successful Podcast, which goes by the name of ‘The Plant Proof Podcast’. Simon’ eats purely a plant based diet since eliminating most animal produce from his diet, and he has never looked back. Throughout the course of this episode Simon shares his extensive knowledge on health & nutrition, he is currently studying a Masters degree in nutrition. It is very rare to find a vegan who avoids eating any animal produce mainly for health reasons, it is normally driven from moral beliefs. However since making the switch, Simon is joining the movement to stop this cruelty to animals, and in the process sharing his story on how well his mind & body has responded to eating a plant based diet. Simon also happens to be a very successful business man, so he shares some of his knowledge on how to build a thriving business. A very educational and entertaining episode, recorded from Simon’ apartment in Sydney, Australia. Simon' Instagram: @Plant_proof DURING THIS EPISODE WE TALK ABOUT: * Simon’s story and the reasons why he turned to plant based diet, and how this has helped him optimise his body. * Expert nutritional advice and the importance on eating primarily whole foods as opposed to processed foods. * Business tips & mental health hacks. * Lots more advice from an all round successful guy which will help you build sustainable health.

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

Throughout the duration of episode 39, fitness guru Andrew Bond and I chat about the sticky situations we have found ourselves in from binge drinking alcohol, we also go deep into the pros and cons of consuming alcohol in terms of your overall health and life balance. We then exchange views on how we define success, the importance of defining purpose in your life, our daily rituals which we implement to keep our brain healthy, and more!!! IF YOU LIKE THIS PODCAST PLEASE GIVE ME A RATING AND REVIEW ON ITUNES. My Instagram: @MartinSilvaFitness Andrew Bond Instagram: @MrBondFitness My latest Website Blog Post: www.martin-silva.co.uk

It was great to team up with my partner in crime, and fitness expert @Mrbondfitness, we express our viewpoint on NEAT (Non-exercise activity thermogenesis, which is the calories you are burning whilst you are unaware of it ie cleaning the house. Also weighing scales and how they could be your best friend or your worst enemy, plus lots more exciting fitness & nutrition bombs. If you like this episode, PLEASE GIVE ME A RATING AND REVIEW on itunes. Andrew Bond Instagram: @Mrbondfitness

Email:Mrbondfitness@gmail.com

I was fortunate enough to land an interview with the highest capped, ex Sydney Roosters Rugby League Superstar Anthony Minichiello. Anthony has made the transition from one of the best rugby league players Australia has ever produced, to owner of Minifit which is focused on developing and educating young kids on sports, health & fitness. Throughout the course of Episode 38, we discuss lots of things including Anthonys hardships as a top level athlete in terms of the major back injury he had to deal with, the huge part nutrition has played in his life, intermittent fasting, the importance of mental health, Anthony' current fitness/nutrition regime, relationships and more! If you like this episode please give me a rating and review on itunes. Anthony Minichiello Instagram: @Minichiello001 Anthony Minichiello Website: www.progression.io Minifit Website: www.minifit.com.au

Gerry has literally transformed his life, he was weighing 260kg and morbidly obese before he made the decision the take action because he was quite literally knocking on deaths door. Almost 2 years later, he now weighs over 100kg less and is so much happier and healthier as a result of changing his lifestyle, developing more will power, lifting weights consistently etc. This episode is really inspiring and gerry delivers some fantastic tips for anyone who needs to switch their mindset and achieve your goal.

I interview Tim Wright, owner of 'The Wright Physio' in Sydney Australia. Tim is an expert within his field and has lots of years of experience under his belt as physiotherapist, he has treated professional athletes and thousands of people from all walks of life. Throughout the course of episode 35, Tim drops some major knowledge bombs in terms of what you should do if you are experiencing lower back pain, how to improve your posture, how essential squats and deadlifts are, and much more! You will learn everything you need to know about the importance of movement in order to optimise your body and health, also we have some fun fooling around at the start and end of the episode. The Wright Physio Website: http://www.thewrightphysio.com.au/ Instagram Page: @TheWrightPhysio

There is still a whole lot of stigma attached, when it comes to men speaking out about any mental health issues they are experiencing, ie depression, suicidal thoughts etc. Sam Webb is the owner of Livinorg which is a mental health awareness group designed to help other people realise that they are not alone, and that with the right support they can get through it. Unfortunately Sam' very close friend committed suicide back in 2013, on the same night he opened up and told Sam about his depression, this inspired Sam to create Livinorg. Also both Sam and I have experienced depression ourselves so this episode will be very helpful to anyone regardless of whether you have suffered with mental health ailments or not.

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Livinorg instagram: @Livinorg Sam Webb instagram: @Samwebb LivingOrg Website:https://livin.org/

Why is it people seem to fail time and time again when it comes to following a diet plan? 95% of people do not succeed long term when it comes to following diet plans and liquid diets such as Herbalife. During the duration of episode 33 I also explain why it is vital to track your calorie/macronutrient intake at some point whether your goal is to lose weight, build muscle, or all of the above. Throughout the course of this episode or also iterate how I have failed so many people by giving them diet plans, challenges etc IF YOU LIKE THIS PODCAST EPISODE PLEASE GIVE ME A RATING & REVIEW ON ITUNES.

Throughout the course of episode 32, I talk about how showing gratitude daily has transformed my life for the better. Time and time again studies have shown that your overall happiness will increase drastically if you show gratitude and do good things for other people. I also talk about how much of a game changer the book '59 seconds' has been for me in terms of talking a minute or 2 each day to write down some things I am grateful for. This episode is a must listen if you want to develop a meaningful life and create overall wellness.

My friend Ruben most likely compiled the best questions ever for this episode, I drop knowledge bombs on pretty much everything in terms of health/fitness & nutrition. Also we have some fun and entertain as well as educate you on this one. Also I go deep into the psychological drivers behind me achieving my Professional status as a fitness model competitor, and also the dark side of the bodybuilding world when it comes to eating disorders, insecurities and body image issues. This episode is basically a compilation of most of the things i have learnt over the past decade since stepping foot into the fitness industry.

So as requested by my instagram followers, an episode on which foods/substances to consume before you have sex for the ultimate performance. I also delve deeper into stress and how that is the only thing which will kill my sex drive, also tips on how to manage strength and the importance of red wine before sexy time. One of my more entertaining podcast episodes but also really informative. Follow me on instagram: @MartinSilvaFitnessIf you like this podcast, please give me a 5 star rating and review on itunes. CLICK THE URL LINK TO GET YOUR FREE RECIPE EBOOK!!

During episode 29 I talk about the benefits of saturated fat and fats in general for health, weight loss and building muscle. The problem is a lot of people still think saturated fat and cholesterol is bad but it is refined sugar which is playing the big part in our current epidemic of bad health such as coronary heart disease. This episode will help you make the right choices with your food intake. Please give me a 5 star rating and review on itunes!

I literally cover everything you need to know in regards to building your booty throughout the course of episode 28. Also I have some fun on this one so you should find some of it entertaining! Plus I skim over a few other facts such as be wary of the people your follow on social media, tips for building a bigger chest and more!! Click the webpage link to check out my 'build your best body' training program.Follow me on instagram: @MartinSilvaFitness

Episode 27 is short and sweet. Whether guy or girl it is essential to maintain healthy testosterone levels for fat loss, building muscle and overall health. I am a Natural Athlete and I am ranked within the top 10 in the world as a fitness model competitor which means I have had to learn the hard way when it comes to boosting my testosterone levels. You will learn a lot from this episode so check it out. CLICK THE EPISODE WEBPAGE TO PURCHASE MY TESTOSTERONE BOOSTING TRAINING PLAN, USE CODE: MSFOUNDER FOR 50% OFF!INSTAGRAM: @MARTINSILVAFITNESS

I was very fortunate to be able to interview Soulla Chamberlain who is a book of knowledge and the owner of Star Anise Organic Wholefoods. Soulla' story is extremely inspiring because around 13 years ago after many years of long hours, high stress and being a strict vegetarian she turned to Wholefoods to repair her own ailing health. Throughout the course of this episode Soulla gives us some expert advice on why we should avoid processed foods/pro inflammatory foods, the importance of eating good quality animal foods especially animal offal and bone broth, healthier types of sugar, why you should focus on your health to lose body fat and much more!!! Go Follow Soulla On Instagram: @staraniseorganicClick the Episode Web Page for the exclusive offer on my 28 day Fat Burning Challenge!!!

Episode 25 has arrived and I answered some questions from my followers in regards to the contraceptive pill and its effect on building muscle. I also discussed the menstrual cycle because I have had lots of clients in the past telling me how hard lifting weights can be whilst its their time of the month, not that I can fully relate to this but I did my best ha! Also I have a friend who is preparing for her first bikini comp so I dropped some knowledge bombs on how you can either say no to social events or still attend them but not go overboard. Whilst discussing that topic I delve deeper in to will power and the power of habit! Finally I am currently 6 days into cutting out coffee (temporarily) so I figured I would discuss how caffeine/coffee is a great tool to be used for gym performance and for cognitive enhancement. CLICK THE URL LINK TO SIGN UP FOR MY 28 DAY FAT BURNING CHALLENGE!!MY INSTAGRAM: @MartinSilvaFitness

Episode 24 was an interview with Fitness Model and Bikini Competitor Micky Parker. Throughout the course of this episode Micky gives us an insight into her fitness journey and she shares some of the advice she gives her online clients when it comes to becoming fit & healthy. We discuss everything from F45 which is high intensity type training that Micky was a huge part of early in her fitness career and the importance of women lifting heavy weights to increase strength. Micky drops lots of useful fitness, nutrition and lifestyle tips to help you Optimise Your Body!!!Micky' Instagram: @MickyyParkerYoutube Channel: Micky Parker FitnessCLICK THE WEBSITE LINK TO CHECK OUT MY 28 DAY FAT BURNING CHALLENGE!!

CrossFit is a topic of hot discussion nowadays and rightly so because it is very popular due to its clever business model and the fact that it is very competitive. Also the bottom line is- it is getting more and more people lifting weights especially women which I think is fantastic! However there is a dark side to Crossfit and high intensity based cults such as F45, insanity etc. Andrew and I are elite level Personal Trainers and we have both personally had new clients come to us because they have been injured partaking in Crossfit or F45. I produced a video recently taking the piss out of CrossFit for a bit of fun and also to educate people a little on the dangers. During episode 23 Andrew and I exchange views on the pros and cons of Crossfit and the most effective ways to train for maximum results! Click the episode webpage link to see the 1 minute crossfit video I produced on my instagram page.

Episode 22- I talk about the MYTHS out there in terms of the most effective way to lose fat, ie is cardio really the most effective way to lose body fat and build a healthy metabolism?? Eating frequently or little & often is something we have had thrown at us from the supplement/food industry but is eating at regular intervals good or bad for fat loss, muscle building and overall health? Finally carbohydrate myths and how carbs have been demonised, I drop some great knowledge bombs when it comes to the types of carbs that could lead to weight gain, obesity and chronic illness.... but I also defend carbs and explain which kinds of carbohydrates you should include for your fat loss goals and more importantly to optimise your body. Plus I inform you on how the right types of fats which will help you lose fat and improve the quality of your life.

Amy Fox is an IFBB Pro Physique athlete, Posing Coach and also a judge for bodybuilding competitions. Amy has prepared lots of athletes for the stage and she has extensive knowledge within the arena of competing because she also has competed lots of times and climbed her way up to the Professional Level as an IFBB Physique competitor. Amy and I go quite deep throughout the course of this episode because we both exchange views on our personal experience when it comes to the ups and downs of stepping on stage. We talk about the dark side of bodybuilding and what people are willing to sacrifice to compete at a high level such as compromising long term health and abusing performance enhancing drugs. Amy shares some amazing advice which will be beneficial for you if you are considering competing for the first time or even if you are facing challenges in your life, Also she shares with us the mindset required to keep progressing in the gym, in business and to keep growing as a person. Valuable information here folks, check it out!!!GIVE ME A 5 STAR RATING AND REVIEW ON ITUNES AND I WILL SEND YOU OUT MY ABDOMINAL PROGRAMME FOR FREE, EMAIL: MARTINSILVA@HOTMAIL.CO.UK ONCE DONE AND I WILL EMAIL YOU THE PROGRAMME!!!

I interviewed dietician and nutritionist Lyndi Cohen who is also known as @nude_nutritionist on instagram. Lyndi struggled with an extremely unhealthy relationship with food from the age of 10 through to her early twenties until she decided to make a change. She developed healthier eating habits and created a healthier lifestyle, as a result of this she lost 20kg over the space of 3 years and is now a super healthy, fit individual. During Episode 20 Lyndi shares with us the best methods to apply in order to prevent binge eating, how to lose body fat and keep it off, my battle with the binge eating disorder and how I overcame it and much more! Also Lyndi has created her own wellness program which is called 'Keep it real', she is an expert in her field and shares with us lots of valuable information throughout the course of this episode.

Episode 19: Andrew and I decided to do a completely unplanned podcast with no topic to get us going! This actually has turned out to be one of the most informative, funnier podcast episodes. We talk about our experience with supplements and why we no longer take them, the dangers of artificial sweeteners, how we stay lean all year round, why cholesterol has been demonised, our lads trip to vegas and more!! This episode is definitely worth a listen, you will absorb lots of valuable tips especially when it comes to nutrition and how to build a lean, healthy body. Click the link to sign up for my free webinar!!!

Episode 18 has landed, finally I drop my favourite tips when it comes to building an admirable mid section. There is actually a lot to it when it comes to gaining 6 pack abs including Nutrition, Correct programming, Technique, genetics etc. Throughout the course of this episode I deliver as much info as i possibly can in terms of producing admirable abdominals. I am renowned for having 10 abs so this episode is def worth a listen because i will teach you the tricks of the trade! Please give me a 5 star rating and review on itunes!

Throughout the course of episode 17, Andrew and I chat about body image issues and how a lot of us are unhappy with certain parts of our body. We currently live in an era where we are bombarded with 'brushed up' images of sexy looking people every time we look at our social media feed. Andrew and I have personal trained thousands of people between us over the years and along this journey we have observed the fact that: most of our clients want to get in shape because they are unhappy with certain parts of there body. Now there is absoultely nothing wrong with wanting to get in shape but a lot of us believe that once we lose body fat and improve our physique, that we are going to achieve happiness and fulfilment. Unfortunately this is not the case and unless you unpack the reasons why you want to get in shape and also the fact that unless you find happiness internally then no matter what you achieve in the gym it quite simply won't happen. We have both dealt with insecurities about certain parts of our body but since we have shifted our focus to health instead of looking good, an aesthetically pleasing physique has came as a side effect. A must listen, we go deep on this one and you will learn a lot about how to get a healthy looking, lean physique.

Episode 16 featuring Fitness Expert Andrew Bond. In case you are wondering what 'IIFYM' is, it stands for 'If It Fits Your Macros'. This movement also goes by the name of 'flexible dieting'. Now to break it down for you IIFYM is what a lot of Fitness/Nutrition Coaches are prescribing for their clients, the IIFYM message is: Hit the right number of calories/macros based on your goals and you can essentially eat any foods you want. This is not to say that some coaches out there still promote healthy, whole foods to there clients but in terms of what I have seen on social media IIFYM is giving off the wrong message because a calorie is not just a calorie. Andrew and I are avid fans of focusing on nutrients instead of becoming obsessed with counting calories. Now don't get me wrong obviously the amount of calories you hit are paramount regardless of your goals but eating whole nutrient dense food sources most of the time will ensure you achieve optimal health and the lean body you desire long term. Most of the IIFYM crew are promoting shitty foods and just using this flexible diet method as an excuse to compliment the eating disorder they have ie eating shitty foods daily. Andrew and I have experienced borderline eating disorders ourselves so this episode is definitely worth a listen if you are looking to get in shape, fit and healthy.

Vic is the owner of Muscle Republic which is the biggest fitness clothing brand in Australia. This episode is extremely motivating because for Vic to achieve so much success with MR he has had to overcome lots of obstacles and he has used the mental discipline he acquired from competing as a natural bodybuilder to propel him forward. I am an ambassador for MR because firstly the gym kit they produce is second to none and secondly MR is much more than just a clothing brand: 'Real muscle is heart' and Vic is a great example of this. Episode 15 goes much deeper than just clothing though! Vic discusses the art of consistency, taking action, creating good habits etc.... and these tips will be useful whether you are trying to get in shape or run a successful business, I believe you will get some great takeaways from this episode either way.

My Mum has recently touched down in Sydney, Australia to visit me and enjoy a little vacation. 23 years ago my mum was diagnosed with a severe, progressive auto immune disease which goes by the name of Systemic Sclerosis. As I was growing up I witnessed my mum suffering and in excruciating pain because the condition firstly affected her fingers, she had gangrene infections in them which resulted in amputations and fused claw like fingers. As the condition progressed it began to impact everything from blood vessels bursting on her face, her digestive system degrading meaning she had to have a ileostomy bag fitted, iron infusions, being fed by a machine 3 times per week. My mum does regular voluntary work and is always helping others, plus her determination and positive attitude throughout extremely tough times have definitely benefitted me and helped shape me into the man I am today.Mum's Instagram: @positivepaula

Episode 13 Featuring Sal Di Stefano From MindPumpMedia. Now Sal is one of the hosts from the MindPumpMedia Podcast and this was the first ever podcast that I tuned into around 2 years ago and MindPump are now the world's No 1 Health/Fitness Podcast On the Planet! My whole paradigm has shifted since following the MindPump Training Programs and learning so much from there podcast in regards to Health, Nutrition and Lifting Weights Properly. Sal has over 20 years experience within the Health & Fitness industry having Personal Trained thousands of people, managed and owned respectable gyms, and having a huge passion for helping people achieve optimum health. Also Sal has been lifting weights since age 14 much like myself and he is in incredible shape all year round due to making health a priority. Sal is a wealth of knowledge and in the course of this episode Sal talks Nutrition, The dangers of Artificial Sweeteners, the challenges he faced spreading his message within the fitness industry, the best way to train for a beach body and more!!! This episode is pure gold, please leave a rating and review on my podcast on itunes. Enjoy!

Episode 12: In less than four years Jamie Alderton went from a redundant contract worker to one of the top body transformation coaches in the UK, having transformed thousands of lives in the process. Jamie is also a Wbff Professional Level Fitness Model and due to his extensive knowledge within the realm of Nutrition, I hired Jamie as my coach for my last show and thanks to him I placed within the Top 10 at the World Championships as a Natural (Non steroid using) Competitor. Jamie has created multiple successful business' including his podcast (Mindset With Muscle) which is one of the most popular fitness podcast' on the planet, also he owns his own gym called Grenadefit, his book is also a top seller (Mindset with muscle) and the list goes on...... This episode is a MUST listen, Jamie drops some game changing knowledge bombs and some great motivational tips.

During Episode 11 I do a solo podcast explaining how the ego (Your inner bitch) can be your best friend or your worst enemy when it comes to achieving happiness and success. Also I delve into how Cold Showers have massively improved my quality of life, the benefits are insane!! Plus The ultimate coffee hit and more....

Episode 10 of Optimise Your Body I interview my friend and Personal Training work colleague Sean McInroy. We discuss our past experiences having personal trained thousands of clients between us, the mindset required for you to build your best body and sustain it for a lifetime, eating meat for good health/performance and more! Sean' Instagram: @ApexstrengthsocietyFacebook: Apex Strength Society

During this episode Andrew Bond and I exchange views on how you can maintain your shape both mentally and physically over the holiday season such as Xmas which is 1 week away! I have been a Personal Trainer for over a decade and I have trained over a thousand people but time and time again I witness clients go into self destruct mode over holiday periods especially Xmas. Now there is absolutely nothing wrong with over indulging over the festive period because I sure as hell will be, but Andrew and I discuss different tools you can apply over this period such as nutrition hacks, simple exercise tips and Intermittent Fasting. This episode is definitely worth a listen with Xmas around the corner, plus it is totally unedited and therefore entertaining to listen to.

Taboos surrounding mental health and depression are barriers that need to be broken. So on this episode I talk to Aaron Corria, the man behind Brotectors. Aaron Corria was brave enough to put himself out there and help break those barriers down. We break down just what it means to be suffering from depression, what you can do about it, and how to focus on certain things to help you make the most out of your life.

This week I'm thrilled to have talked to the Diet Doctor himself @moodidennaoui! . Founder of @Moodis_ Cafe's, CEO of @MikeTysonAcademy AUS&NZ @bodyscience Ambassador Master of Research (USYD). I joined Moodi at his great cafe in Coogee, Sydney to chat about all the crazy things we need to know when it comes to what we put in our body! This is one you don't want to miss out on.

When you have more muscle you burn more fat. Muscle is more dense than fat. People do too much cardio while not eating enough calories. You need muscle to look and feel good. We cover all these things on this episode of Optimise Your Body. Listen and enjoy.... and then share..

We all know we need sleep. We all know it's important. But we mess with our natural sleep patterns so much. Whether it be coffee, screens, or lack-of.. This week Andrew Bond and I break down why it is so important for your training to get a decent nights sleep.

This week Martin and Andrew talk about how their relationship with food has changed over the years. From the high protein, high supplement diet, to a more well rounded healthy way of eating with a focus on health as well as aesthetics.