Happy Habit Podcast

Losing fat WITHOUT losing muscle is the holy grail of body composition, but how exactly do you become leaner without losing that all important muscle tone? In this episode I give you 6 science backed ways to do so :

1. Maintain a moderate calorie deficit

2. Consume sufficient amounts of protein

3. Prioritise resistance training

4. Too much cardio will kill your muscle gains

5. Sleep is a vital fat loss tool while protecting muscle mas...

Fish is an example of a wholefood, and we're always been told about the value of wholefoods in our diet, BUT then there are the concerns about mercury levels in fish, farmed fish and fish laden with toxins.

So in this episode we'll give you three examples of fish you should eat more of and three examples of fish you should probably avoid.

So the best fish according to science include wild salmon, sardines, and Atlantic or Pacific M...

We all know the good habits we should be doing to enhance our health, things like giving up smoking, reduce alcohol consumption, exercise and a whole foods diet.

But the healthiest people are engaging in unusual habits that are backed by science, such as :

1. Using your non-dominant hand

2. Stand on one leg while brushing your teeth

3. Smell essential oils before meals

4. Humming to stimulate the vague nerve

5. Look at the stars before...

Do you find that after a bowl of pasta , or a plate heaped high with rice, that your energy levels crash and you're struggling to keep your eyes open even in the middle of the day ?

Why are you tired after a high carb meal ?

Well in this episode we explore why, the impact high carb meals have on your blood sugar levels , your mood and your cravings. We also find out the link between high carb foods and our coffee addiction !The...

You've probably heard the statement: If you want to lose fat, just eat more protein ! But does a high protein diet actually help you lose fat or is it just a myth? In this video we break down the science behind high protein diets and the implications for fat loss, we talk about how much you need, how protein affects your fat burning potential, your appetite , your hormones and your metabolism. The dangers of high carbohyrate fo...

Ultraprocessed include everything like protein bars, to plant based meats and breakfast cereals foods, they are made with artificial flavourings, emulsifiers, stabilisers, synthetic vitamins and indutstrial oilds. UPFs are a massive contibutor to the epidemic of metabolic disease across the world today. These food like substances dont just mess with your waistline they rewire your hunger cravings, they slow your metabolism, and cha...

Leg cramps can have many different causes, but its not always related to a lack of hydation or a failure to stretch. In fact leg cramps might be related to what you're NOT eating, thereby creating a deficiency which triggers cramps. So in this episode we talk about 7 foods you can eat today that can help reduce leg cramps. These easily accessible foods include: bananas, sweet potatoes, avocadoes, pumpkin seeds , greek yoghurt, wate...

Muscle loss with age is called sarcopenia and it affects almost one third of adults over 60 contributing to frailty, falls and reduced quality of life.

While exercise is crucial for maintaining muscle mass as you get older, in this episode we explore the 7 worst culprits lurking in your diet that will accelerate muscle decline, we are talking everything from refined sugar, trans fats, execessive alcohol consumption, to excess salt ...

Too much or too little sleep is not good for you, as they can negatively affect your heart, so in this video we'll delve into this and show you how you can optimise your sleep for optimal heart health.

What is the ideal sleep range ? Those who sleep 6 - 8 hours have the lowest risk of cardiac problems, while if you sleep fewer than 6 hours you are at a 9 % increased risk of heart problems.. but really interestingly if you sleep...

Why are you waking up tired even when you think you are doing the right things. Sleep quantity and sleep quality are not the same thing. Things like irregular bed time routines, blue light exposure and high carb meals before bed will all impact your sleep quality.

In this episode I discuss the steps you can take to enhance the quality of your sleep such as eating foods high in magnesium, B12 and Iron. Then theres chronic stress, th...

In this episode I explore the 7 rules for fat loss,

1 creating calorie deficit

2 protein is key for weightloss

3 strength training is vital

4 sleep is non-negotiable

5 hydration and hunger linked

6 strive for consistency not perfection

7 manage your stress levels The dangers of high carbohyrate foods : https://www.youtube.com/playlist?list=PLSKlhyEANfi8hZFoFoJun_lLhULcYg5JWWeightloss series : https://www.youtube.com/playlist?list=PLSK...

High protein everything is all the rage right now. The promise of high protein products and a protein protein diet is you'll 'build lots of muscle' and 'lose fat in the process'.

But its much more complex than this in reality. In fact most people who consume a high protein diet eat too much of the wrong kind of protein, or not enough protein to make a difference.

Does consuming protein help you burn more fat ?

I...

Heart disease is the number 1 killer world wide but did you know simply including commonly available humble vegetables can do everything from preventing calcium from hardening your arteries to boosting your betacarotene levels which reduces the chronic inflammation that drives heart disease. So include, leafy greens, carrots, cruciferous vegetables, onions and garlic and finally tomatoes. The dangers of high carbohyrate foods : htt...

Methylene blue is one of the oldest synthetic compounds used in medicine, dating back to the 1800s. It was originally used to treat malaria but today its being used to study fat loss, cellular metabolism, alzheimers and longevity.

Methylene blue helps your mitochondria work more efficiently especially in the brain.

Fat loss depnds on how efficiently your mitochondria burn fuel and methylene blue supports that energy production path...

Do you suffer from diet related bloating ?

Bloating is a really common disgestive complaint but its grossly misunderstood. Ironically bloating is often caused by the very foods we think are good for us.

In this episode I explain what bloating actually is, the telltale symptoms, and I explore what your body does to your food that leads to bloating symptoms which involves fermentation. So which foods are most involved in this ferment...

Heart disease is the number one cause of death world wide and one of the biggest risk factor is high cholesterol. While medications can certainly help some patients, many people are looking for natural food based strategies to support their heart health.

This is where pecan nuts come into the conversation. In one 12 week study participants ate 57 g of pecans a day and were shown to benefit from improved heart health markers. Their ...

If you consume protein supplements or are just tracking your macros this episode is for you.

Can you consume too much protein ?

Look protein is essential to life, your body uses it build and repair muscle to produce hormones and enzymes, plus it helps keep you full and satisfied.

In recent times we have seen the increase in popularity of high protein diets like the keto and carnvore diets, but is more protein always better ?

The of...

Alot of people swear by the health benefits associated with drinking lemon juice diluted in water, these purported benefits include aiding your digestion, balancing the body's pH levels and even help to improve your skin.

Well in this episode we tackle this latest online health fad to see if these health claims really hold up to scientific scrutiny. Lemons are packed with vitamin C, which is important for collagen synthesis whi...

If you have numbness or tingling it could suggest that you have nerve dysfunction which is often reversible with the right nutrients. So in this episode I give you 9 science backed foods that could help protect and repair your nerves.

These foods include Omega 3 fatty acid foods like Chia / flax seeds or fatty salmon, Foods high in B6 and B 12 which are vital for healthy nerves. Then there are foods rich in the anti-oxidant Alpha li...