Chat Sh*t Get Fit

Welcome back to Chat Sh*t Get Fit, Let's Chat, Diets! This week we explore 12 top tips from the UK's National Health Service (NHS). If you're from the UK and search "weight loss tips" odds are that one of the top hits will be these very 12 top tips so we thought it was crucial that dive in and take a closer look. It's all fairly positive but we still get in-depth on all the points to ensure you fully understand and if there are any caveats. 

The top tips covered are

1. Do not skip breakfast "Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry."
2. Eat regular meals "Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar."
3. Eat plenty of fruit and veg "Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals."
4. Get more active "Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone"
5. Drink plenty of water "People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need."
6. Eat high fibre foods "Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils."
7. Read food labels "Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan."
8. Use a smaller plate "Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full."
9. Do not ban foods "Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance."
10. Do not stock junk food "To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice."
11. Cut down on alcohol "A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain."
12. Plan your meals "Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list."

The bits in quotation marks are what they state on each point and the language used had a big impact on how we approached each point. Especially the breakfast one!

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about this episode. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned

The impact of water intake on energy intake and weight status: a systematic review

Effects of meal frequency on weight loss and body composition: a meta-analysis

Dietary Fiber and Risk of Coronary Heart disease Pooled Analysis of Cohort Studies

Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial

Rectal Cancer: 20% Risk Reduction Thanks to Dietary Fibre Intake. Systematic Review and Meta-Analysis

Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals

Welcome back to Chat Sh*t Get Fit! So excited this week to be joined by a very special guest. We are joined by Colleen Drummond  As if holding 2 Ski Erg world records wasn't enough. December 12/13th she is going a step further and is going for 3 world records. 

The records she currently holds are

• Female 40-49 Longest Continuous Ski - 17 hours
• Female 40-49 Quickest 100,000 meters - 08:57:44

Absolutely incredible. If you've ever been on one of these things you know how truly horrendous they can be. Even then 17 hours of any sustained activity is a big ask but the fact it was on a ski erg makes it even more impressive! So what crazy records is she going after now?

• Exceed 191,000 meters in 24 hours
• Beat her own record of 17 continuous hours.
• Beat the overall continuous record held by Nathanael Gey, France (34:41:26) She's rounding up to 36 hours because why not! (She hasn't even mentioned this until now so we were shocked!)

Naturally, we want to know how she even got into all this in the first place and her journey through the records up until this point. We have numerous questions to get through, and as she's a fan of the show, she was fully prepared for our chaotic approach! We are also going to get her back on once shes attempted the records (& I'm sure smashed them) to see how it went!

We know times are tough at the moment but if you have any spare cash we'd ask that you donate in support of Colleen on these mammoth feats. 

"2020 has been a challenging time across the world. As Christmas approaches there are people who are facing a financial struggle so severe that being able to enjoy something as simple, yet special, as a Christmas Dinner is going to be almost impossible to fund.

On the 12th and 13th December 2020, I will be attempting to break 2 World Records in my age group on my Concept 2 Skierg. The first is to exceed the current record of 191000 metres in 24 hours. The second is to do this consecutively as a continuous ski and exceed the current record of 17 hours.

My goal is to raise as much money as possible for Basingstoke Food Bank so that everyone in this area, young and old alike, can enjoy a Christmas Dinner.

If gyms are not affected by a lockdown I will be completing this at The Ministry Gym in Chineham, Basingstoke. If the gyms are forced to shut their doors I will be doing it at home.

I realise times are extremely tough so I am asking anybody who can to donate £1. Every penny will be going directly to the Charity.

If you are unable to donate money but are able to donate food directly to the Food Bank this will also be gratefully received.

Let's make Christmas Day 2020 one that everyone can look forward to."

So if you can please click here to jump on over and donate a few £££. Thank you!

From the Chat Sh*t Get Fit family GOOD LUCK!! 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about our episodes. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

 Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Welcome back to Let's Chat, Diets! This week we tackle some controversial stuff in slimming shakes and meal replacements! We focus on two different products. Slimfast for the slimming shakes and Huel for the meal replacements. We are in no way receiving anything from these companies and are giving our own thoughts and opinions. Reason for choice is that Slimfast seems to be dominating the slimming shake market and Huel is something that both Bill & Andy use so can give a good account on what it's all about.

In this episode, we begin with the "birth" of slimming shakes/meal replacements and then dive into the contents of these products, if it's worth the money and explore the applications for them. There will be a lot of individual factors that will determine if these products are right for you and those around you but that's what we hope to clear up! For example, some of you may have never even heard of Huel! As with most things nutrition education is key. 

The final part of this episode is dedicated to that Chat Sh*t Get Fit buzz word "socioeconomics". Where we discuss are these products the future, putting meal replacements in schools and basically stuff along that train of thought. Tom compares the discussion to a dystopian future and he may be right but there are certainly some positives going forwards. We'd love to hear your thoughts.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about this episode. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned

Effects of carbohydrates on satiety: differences between liquid and solid food

A systematic review and meta‐analysis of the effectiveness of meal replacements for weight loss

Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis

Welcome back to the main show of Chat Sh*t Get Fit where we tackle hot topics and listener requests. This week we got a request from fellow solider Jasons who's been getting into his CrossFit but is still baffled to why there is so much stigma/hate surrounding it. We set out to put things straight and we also cover the very different looking 2020 CrossFit games.

We start by giving our thoughts on this year's games and discuss the dominance of Matt Fraser & Tia Clair Toomey. Two outstanding athletes but In Andys opinion, their dominance made it boring. Be interesting to hear everyone else's thoughts on that. We also talk about that horrendous final workout "Atalanta"

• For Time (Wearing weighted vest, M - 20Ibs, F - 14Ibs)
• 1-mile run
• 100 Handstand pushups
• 200 Pistols
• 300 Pull-ups
• 1-mile run

Yeah absolutely ruthless. If we look at the hands of the athletes you can really see the grit and determination required. Andy made a good point that later in the episode however in that the media could spin that to look at the damage CrossFit causes.

When looking at why it still gets a bad wrap we break it down into a few different points.

• Still new? CrossFit as a brand has only been around for about 20 years
• It's high intensity mixed modality style training could lead to assumptions that injury will be higher however we discussed on a previous podcast that this simply isn't the case.
• Protection of own training modality (Don't like change good or bad)
• Doing CrossFit in a commercial gym
• Is it a cult? Tom starts banging on about CrossFit being the same entity as heavens gate!
• Of course, we had to talk about kipping pull-ups as that is still being talked about
• Pricing of CrossFit gyms and the community aspect

We cover quite a lot in defence of CrossFit as we think it's really important people understand it fully and not continue to believe what "gym bros" are saying down golds gym. We finish by discussing "Are games, winners, really the worlds fittest?". This led to some interesting discussion.

If you've got any further points on this topic or any comebacks to anything we've said please get in touch and we will be happy to address said points. 

As mentioned in the episode we have our very own fitness community in Train Primal.

A fitness community offering various training programs to suit your goals. If you head to trainprimal.co you can enjoy a 7 day free trial to any of our packages and also gain instant access to our closed Facebook group where you can chat to us and other members on a daily basis. Hopefully see some more of you guys in the community soon!

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about our episodes. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

 Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Welcome back to Let's Chat, Diets! This week we tackle the Mediterranean diet in what is a very positive episode which is pretty unusual for this series! We are joined by a very special guest in one of our cousins across the pond. Jaebien AKA Mr Cogfit on Instagram joins us from stateside to give us his thoughts and expert knowledge on the topic. He causes quite the storm on social media so he fits right into our setup!

As with all our diets episode, we break down various claims made by diets and see if there is any benefit to going on this diet & vice versa. Claims include 

• Weight loss
• Heart health
• Cancer
• Alzheimer's/dementia
• Type 2 diabetes
• Sporting performance
• Socioeconomic factors 

This diet was a breath of fresh air compared to recent weeks and we struggled to find much negative with it. We also came equipped with some solid data to back up our points (especially Jaebien!) These can found down below! Spoiler alert there is a lot of studies! No blagging on this podcast...Unless it's one of Toms conspiracy theories!

We enjoyed this one and I think Jaebien was taken aback with our chilled out attitude but still providing the goods! Afterwards, he got in touch with how it reminded him of good friends chatting in a bar. Perfect.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about this episode. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

@mr.cogfit

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned 

Systematic Review of the Mediterranean Diet for Long-Term Weight Loss

Mediterranean Diet and Weight Loss

Saturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease

Olive Oil Polyphenols Decrease LDL Concentrations and LDL Atherogenicity in Men

Low-density lipoproteins cause atherosclerotic cardiovascular disease

Virgin Olive Oil and Health

Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults

Saturated Fatty Acids and Cardiovascular Disease

Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults

Mediterranean diet intervention alters the gut microbiome in older people reducing frailty and improving health status

Prevention and control of type 2 diabetes by the Mediterranean diet: a systematic review

Adherence to the Mediterranean diet and health status: a meta-analysis

Mediterranean diet intervention in overweight and obese subjects lowers plasma cholesterol and causes changes in the gut microbiome and metabolome independently of energy intake

Mediterranean diet and prevention of coronary heart disease in the elderly

Adherence to the Mediterranean Diet and Risk of Cancer: An Updated Systematic Review and Meta-Analysis

Obesity and Cancer Mechanisms

Mediterranean Diet and Risk for Alzheimer’s Disease

Omega-3 Fatty Acids in Early Prevention of Inflammatory Neurodegenerative Disease

Mediterranean diet boosts endurance exercise within days, study finds

The Mediterranean diet: Does it have to cost more?

Welcome back to Let's Chat, Myths. We are here at seasons end and in this episode, we round up with some stragglers we have missed. We may revisit this series in the future but for now, are wrapping things up. We are not alone this week however as we are joined once again by Coach Dean Hammon. It's great to have him back on the show as if you can remember we had him on back in an episode all about Skinny Jab, Juice Plus & Boom Bod!

It's great to have him back again as the knowledge this guy has is unbelievable. Him also being squaddie helps when we come out with some outrageous comments! He also has COVID this time so that made for some interesting initial conversation.

We have a lot of fun in this rather long season finale but also offer some really great insight into some myths. Here are the myths (or not) in this weeks episode. Anything in quotation marks is an Instagram submitted myth!

• Exercise machines work just as well as free weights
• Treadmill running vs road running
• "That birds are real and dinosaurs weren't unionised." If you're a long term listener then you can guess who submitted that one lol...
• Fat loss targeting/Sit-ups + crunches for "rock hard" abs
• "Anything nutrition-based, carbs are bad, don't eat after 7 & pineapple can't go on pizza" We ignored everything bar the pizza bit and it caused absolute chaos including Andy actually leaving the podcast!
• "Lifting will make you look like a man. Quoting mother when I lift heavy"
• Shouldn't do cardio if you want to get big/strong
• "Screaming lightweight does not make the weights lighter"
• You can't work out if you're sick
• Protein windows. NEED protein 30 minutes post-workout...
• Artificial sweeteners are the enemy

As you can see we cover quite a lot in this season finale and we truly think this episode is a cracker. 100%, not bias. 

If you've got any questions about anything we've discussed or even any comebacks please get in touch!

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about this episode. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned 

Free weights vs machines

Effects of free weights and machine training on muscular strength in high-functioning older adults

Effect of 8 weeks of free-weight and machine-based strength training on strength and power performance

Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels

Better economy in field running than on the treadmill

Is Motorized Treadmill Running Biomechanically Comparable to Overground Running? A Systematic Review and Meta-Analysis of Cross-Over Studies

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis

Sugar substitutes: Health controversy over perceived benefits

Artificial Sweeteners: A systematic review of metabolic effects in youth

Association between intake of non-sugar sweeteners and health outcomes

Welcome back to Let's Chat, Diets. This week we take on the increasingly popular Keto diet. Normally participants go on this diet in order to lose weight. We are not the diets biggest fans but as with all these diets, the key to success is sustainability so if you can sustain the Keto long term then fantastic. We make sure to cover it all though so you have all the information you need about the Keto diet. All studies referenced can be seen down below.

Starting at the beginning the Keto diet is one that was initially medically used in order to treat children with epilepsy. Classically the diet was 90% fats, 6% protein, 4% carbs but the more modern variation is 75% fat, 15-20% protein and 5-10% carbs. So, a high-fat low carb diet. This puts the body into something called KETOSIS which is when the body uses fat instead of carbs for fuel. 

Weight Loss. So the body is burning fat instead of carbs so we are burning all our fat right? This is incorrect. Your body will burn whatever you put into it for fuel but in terms of fat loss, the only way this is achieved is by achieving a consistent calorie deficit. Where the keto diet gains a lot of traction is participants getting excited over the initial rapid "weight loss". "Weight loss" is the key term. As we've established on older episodes when you cut out/down carbs you will initially lose a LOT of water weight. 1g of carb is 4g of water. After this initial buzz on weight loss unless you are in a calorie deficit you will not start losing fat and your weight loss will plateau. This is where we find sustainability issues lay. There are actual keto zealots who think calories are a myth but we get into that more on the episode!

Sugar Addiction. This is something that has been blown up hugely especially on social media. If something gets said enough right or wrong it gets known as "fact". Example, sugar is more addicting than cocaine. The actual evidence for this is weak at best. What is "addicting" is highly palatable foods which include foods high in fat as well. Go now and have a tablespoon of sugar and see if you want another spoon. We highly doubt it.

Insulin. I'd highly recommend going back and listening to our carnivore diets episode for more on this as we spend a lot of time discussing it. This essentially goes back to the keto zealots and their disbelief in the calorie and that fat loss is all to do with insulin. This is simply not the case.

Sports Performance. Pretty clear cut evidence on this one. In pretty much all cases there is a clear benefit in the consumption of carbs to sports performance. There is no strong evidence that the participation of the keto diet improves sports performance. We can however see a benefit in sports where a drastic weight loss is required. Example cutting weight for a boxing fight. Going keto for a week will aid in water weight loss. We also bring in some common counter arguments of keto zealots and use some material from Alan Aragon to aid.

Brain Health. Glucose is the brains main fuel source so naturally, you'd think being keto would cause you to have brain meltdown. What we do know is that ketones (fat energy) can provide 70% of the brains energy needs. The rest of the brains needs are from glucose. What our body does is initiate something called glucogenesis. This is where the liver breaks down the amino acids in protein to create glucose. The body then uses this glucose so fuel where needed. Fun fact, if you're on a high protein diet your body may initially ignore ketogenesis and favour glucogenesis so using your protein to get the glucose to fuel instead. Glucose is the bodies preferred fuel source after all. Lots of mice studies done on this one in support of keto so we need more robust studies conducted.

Cancer. Mixed data on this one so we need a lot more studies done. As you'll hear in the episode Bill brings in some data in opposition and then Tom finds some in support but data aside if there was any concrete evidence that cutting down all carbs and going keto would aid in regards to cancer it would be more heavily publicised and more heavily used. With most of our diets, cancer is a big buzz word used to promote a diet.

To really conclude, we need more long term data on the keto diet, it's certainly not superior for fat loss compared to other diets and it may hinder sports performance. If it works for you then great but don't go around spouting false information to fit your bias and love for the keto diet. Tom calls these people "ketards" 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about this episode. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned 

Co-consumption of Vegetables and Fruit, Whole Grains, and Fiber Reduces the Cancer Risk of Red and Processed Meat

Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults

Low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk

Sugar addiction: the state of the science

Ketone Bodies and Exercise Performance

Effects of Carbohydrate Restriction on Strength Performance

Muscle Growth

Macronutrient considerations for the sport of bodybuilding

Effects of a ketogenic diet on body composition and strength in trained women

Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men

Impact Of Ketogenic Diet On Athletes: Current Insights

Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability

Re-Examining High-Fat Diets for Sports Performance

Sugars in diet and risk of cancer

Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets

Welcome back to Let's Chat, Myths. This is the second part in a two-parter about age. First, we explored the "oldies" and now it's the turn of the youngsters. We tend to focus on resistance training/lifting as this is where a lot of the myths stem from "You'll stunt your growth!" To really summarise there is no evidence to suggest detrimentally physically effecting your child in regards to exercise IF it's done under supervision/safely. Side note. What are your thoughts on animal jeans? You can guess who brought this topic up!

Growth plates are where we begin as that's where the stunting growth thing comes about. Damage your plates you won't grow? However, as we establish lifting weight does not inherently damage growth plates and that any type of injury can cause this. We know that "younger" growth plates are more susceptible to damage however when we explore resistance training we actually have data that shows this type of training actually REDUCES the risk of fracture so the complete opposite of what these myth sayers state.

Testosterone. Why bother when children can't make power/strength gains without a higher level of testosterone? Well, this is just bizarre. It's not essential as we see in the elderly/women who make impressive gains without much of it at all. We take a look at some papers from Faigbaum who offers some really compelling evidence in support of youth training.

Injuries. We're sure a lot of parents can relate in that they want their child to be safe/not injured! We look at numerous data here and the majority of injuries in youths comes down to overtraining and the majority of those was from running! So when we see people slating parents for letting their children lift weights but then say nothing when they are playing football 4/5 times a week it's certainly pointing towards more education is needed (remove that stigma!). We do establish however that overuse injury is independent of age and old or young if you overtrain you're more likely to suffer an injury. Tom brings back some per 100 hours of injury rates as well.

We also look at mental injury (just as important) and things such as stress/burnout which is more sport-specific but offers some very interesting conversation. This links to sports specialisation from an early age which we know to be beneficial for long term success. "Want a champion? Start them young" however we have a large body of evidence to suggest that early sports specialisation actually leads to increased risk of injury. We discuss why we think that is.

Bone health. We have discussed osteoporosis in the past and how important is it to prevent this. The more bone mass we can get throughout our childhood/teens and beyond the bigger chance, we have of preventing osteoporosis. We actually have data to suggest that we can increase bone accrual by 0.6-1.7% per year within our childhood when participating in consistent exercise. This can have huge long term benefits. 

Social Impacts. This one offered some great discussion as we look at the positives exercise/sport can have on a child social life and also offers a gateway to a continued long term healthier lifestyle. We do look at some negatives though such as unfortunate socioeconomic barriers and how at the elite level (looking at china) there can be cases where there is a lot of stress placed on a child to perform and excel. There's a lot to this section and It's hard to get into written form so I implore you to at least listen to the final segment of the episode.

If you want some more advice/help then please get in touch. Remember if you want us "on tap" then head over to trainprimal.co and sign up to any of our training programmes and you'll be invited to join our exclusive Facebook group where you can chat to us whenever. Apologies if it's inundated with conspiracy theories it was part of the deal when we asked Tom to join the group. 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned

Exercise and Bone Mineral Accrual in Children and Adolescents

Position statement on youth resistance training: the 2014 International Consensus

Growth Plate Fractures

Resistance training for children and adolescents

Strength Training in Children and Adolescents

Overuse injuries and burnout in youth sports

Sports Specialization in Young Athletes

Quantifying Parental Influence on Youth Athlete Specialization

Effect of Sport Specialization on Lower Extremity Injury Rates in High School Athletes

Sport Specialization and Risk of Overuse Injuries

The Effects of Playing Multiple High School Sports on National Basketball Association Players' Propensity for Injury and Athletic Performance

Hamill paper, injury rates for youth weight lifters and other sports

Faculty of Sport and Exercise Medicine UK

Welcome back to Let's Chat, Diets. This week we explore the "manly" sounding paleo diet commonly referred to as the "caveman diet". It's a diet that makes some healthy recommendations and does have a pretty good foundation however once again it's questionable claims put us off. So what can you eat on this diet?

• Foods that can be hunted or fished (Meat & fish. Meat preferably grass-fed of wild game)
• Gathered such as eggs, nuts, seeds, fruits, vegetables, herbs and spices

What can you not eat? (Stay tuned as Tom has found some evidence to suggest some of what "you can't eat" was perhaps eaten by "cavemen"!)

• Grains including wheat 
• Dairy
• Refined sugar
• potatoes
• Anything processed or with added salt
• Alcohol

While there is no official "paleo diet" it tends to be low carb and high protein. Our main issue is that with its restrictive nature it's going to have some sustainability issues. With any diet, the key to long term success is that it's sustainable. There is no point doing a diet losing a stone rapid and then going back to normal and putting it back on and just repeating. This is not healthy.

Apart from giving our personal opinion on this diet, we take a look at some of the health-boosting claims made by those advocating the diet. Of course, we have the research ready to go!

• Inflammation
• Cardiovascular disease (CVD)
• Type 2 diabetes
• Osteoporosis
• Weight loss

We also look at the comical side as Tom brings up the good old "paleo pop tart" again. Bill does bring up a good point in defence however that although people are trying to imitate what the cavemen did we have to remember we are not so to keep saying oh well the cavemen didn't do that is a pretty simple argument and if you need to take something like a calcium supplement then do so as not to risk deficiencies.

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about this episode. Great to dip in and out of for information without having to listen again!

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned 

Palaeolithic nutrition for metabolic syndrome

The diet of Australopithecus sediba

Mozambican grass seed consumption during the Middle Stone Age

Microfossils in calculus demonstrate consumption of plants and cooked foods in Neanderthal diets

Role of Dietary Salt and Potassium Intake in Cardiovascular Health and Disease

Whole-grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality

Cardiovascular and other effects of salt consumption

Legume consumption and CVD risk

Calcium plus vitamin D supplementation and risk of fractures

Cutting through the Paleo hype: The evidence for the Palaeolithic diet

Welcome back to Let's Chat, Myths! This week is the first part out of two all about the myths of age in regards to health and fitness. We start with the older generation. We've all heard it "I'm getting old" "I'm too old for any of that" etc etc. While there is evidence to suggest a decline it can be mitigated if individuals take action and in some cases, this mitigation can get to a point where other factors cause improvement with age.

We break down today's episode into multiple parts. First up was exploring the impacts of age on strength, power & mass. We discuss type 2 muscle fibres, the peak age for elite athletes and something that can affect us all with age, sarcopenia. Sarcopenia is an age-related deterioration in skeletal muscle. Once again if individuals take action as we discuss on the pod then you can mitigate its effects and as the data suggests "older pop" can get similar % of strength gains compared to "younger pop" when participating in a resistance program. The worst thing you can do in terms of sarcopenia is giving up and let it get worse. Take action, keep active and keep on top of diet and you'll reap the benefits going forward.

Endurance. We start by establishing that type 1 muscle fibres like those used in endurance events are not impacted as much by age like in type 2. However due to max heart decreasing over time our ability to utilise oxygen technically decreases. So we asked the question why are seeing older champions/record breakers? Apart from the cynicism of Tom jumping straight to performance-enhancing drugs, we looked at individuals. One sportsman made the point that with age his training and diet has improved due to knowledge gained over the years and that his mental/physical robustness "I don't feel pain as much" has improved.

Recovery. "It takes me ages to recover now" We've all heard it from "older pop" and we are not saying those individuals are lying however it can be mitigated to the point of being negligible. We looked at two sets of data from trained athletes looking at 24hr recovery and HR recovery after a bout of intense exercise. Both concluded that essentially age didn't impact their recovery. We suggested that as these "trained" older pop participants have kept up with exercise they have perhaps with experience learnt how to recover optimally for their age so that in data it looks no different.

Metabolism. This is a common one. Once you hit 30 your metabolism tanks and after eating a pringle you'll blow up like a balloon. Of course, this statement was made in jest as it simply isn't the case. Yes, your metabolism does slow with age however multiple factors come into play. Your basal metabolic rate (BMR) is impacted by things such as muscle. If sarcopenia takes hold and you stop any physical activity and have a poor diet (minimal protein etc) then due to low muscle mass your metabolism will slow further. More important to note is that this is a very slow gradual process. (data suggests 1-2% per decade) One set of data compared 90+ participants to 20-34 in terms of metabolism and worse case taking no account of gender, muscle etc found 90+ burned 422 calories fewer. 20-34 compared to 60-74 was even less at 122 fewer. These numbers are not that big so to blame sudden "ballooning" on metabolism when you're in your 40s/50s is just passing the blame. Keep active as you age and you should be ok. If you decide in your older years you don't want to exercise as much then just be aware you may want to cut down on a few things to keep those calories lower.

Lifestyle. Tom's favourite buzzword makes a comeback. Socioeconomics. As we get older we tend to have more life responsibilities. Moving higher up in the work chain, house, kids all these things accumulate to offer more barriers to consistent physical exercise and good life choices. This final part of the episode offered some real honest discussion about the impacts of "life" as we get older. This part alone is worth a listen.

If you want some more advice/help then get in touch. Remember if you want us "on tap" then head over to trainprimal.co and sign up to any of our training programmes and you'll be invited to join our exclusive Facebook group where you can chat to us whenever. Apologies if it's inundated with conspiracy theories it was part of the deal when we asked Tom to join the group. 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic

Find us on Instagram

@cf_bill

@coachtomreardon

@a_new_man87

Website: www.chatshitgetfit.com

Emai: csgfpodcast@gmail.com

Studies Mentioned

Muscle changes in ageing: understanding sarcopenia

Age-related changes in skeletal muscle

Age Differences, Age Changes, and Generalizability in Marathon Running by Master Athletes

Peak Age and Performance Progression in World-Class Weightlifting and Powerlifting Athlete

Periodization resistance training program in college-aged and middle-aged men

Effect of Age on Muscle Hypertrophy Induced by Resistance Training

Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis

Age-related changes in cardio-respiratory responses and muscular performance following an Olympic triathlon in well-trained triathletes

Effects of age and training status on heart rate recovery after peak exercise

Ageing, Resting Metabolic Rate, and Oxidative Damage

Age-dependent changes in different components of energy expenditure (EE)

Nutrition and Aging: Changes in the Regulation of Energy Metabolism With Aging

Bouncing Back! Counteracting Muscle Aging With Plyometric Muscle Loading

How Old Is too Old to Strength Train?