Blokeology

Episode Notes Nick Elvery has a fascinating background. He’s now a 'Peak Performance' coach for CEOs and spends his time helping people make positive changes in their life. Nick has had his share of problems. His father was very unwell with MS and Nick used drugs as a coping mechanism. He had many years of addiction to drugs and alcohol. We talk about those: ketamine, ecstasy, cocaine, and cannabis amongst others. Nick ended up using crystal meth in Cambodia before he bottomed out and got himself sorted. He understands a lot about how we are the sum of our habits and he has lots of valuable thoughts on how we go about addressing the core factors that make up our identity and make real changes. Links http://www.nickelvery.com (Nick Elvery website) Nick's Daily Habits podcast Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave

Episode Notes Jason Fitzgerald is a runner who has seen huge changes with strength training and helped many achieve results through his coaching and training. He's been running the strengthrunning.com website since 2010 where there are tons of resources. He found strength training helped him recover from a serious ITB injury and he's studied it in depth and put it into practice. He knows all about strength and conditioning for runners. We chat about why you would want to incorporate strength training - it will give you performance improvements but it will also make you more resilient with fewer injuries. We also talk in detail about some of the myths around strength training (and you’ll get plenty out of the chat even if running is not your bag). Strength training is an option for everyone: men and women. Strength training has definitely been one of the biggest changes I’ve made in my physical activity over the past few months.There's great evidence strength training is one of the single best ways to reduce

Episode Notes Alan Flanagan is a passionate advocate for science-based nutrition and communicating nutritional science. He has very clear views in a host of areas that could completely change how you think about nutrition: he lingers on the middle class fetish around carbs and fat; the need to change energy availability in the environment and food culture; the role of mandatory regulation on public health; and he jumps into one of his big passions on how nutritional science needs to engage on its own terms with the evidence and not get pulled into an RCT model that is inherently not applicable to food. Oh, and he's also a lawyer: he knows how to structure an argument. Enjoy.  Links Alan Flanagan on Instagram Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave a rating, a review and you can subscribe there too! Other ways to s

  Episode Notes Dr John Sykes is a GP and a Trustee and Director with the British Society for Lifestyle Medicine. We talk about the lifestyle medicine movement, nutrition, healthy lifestyles, and how we can try to ensure that lifestyle change is not simply a middle class aspiration that worsens health inequalities. We range across a lot of different areas that are all about lifestyle medicine: physical activity and finding the right movement for you; HIIT and the evidence; fad diets and polarised views; orthorexia, Instagram; and how to help people change through motivational interviewing. John emphasises the importance of an evidence-based approach to lifestyle medicine in areas and he explains how it can have wider ‘upstream’ benefits to help across all societal groups. Links Dr John Sykes on Twitter: @healthandfitdoc British Society for Lifestyle Medicine: www.bslm.org.uk BSLM on Twitter: https://twitter.com/BritSocLM (@BritSocLM) BSLM on Instagram: @britsoclm Podcast Promotion We’d love it if you c

Episode Notes Anita Bean is an award-winning nutritionist and author. She specialises in sports nutrition and was a British champion bodybuilder in her 20s. She is an expert at taking the science of nutrition and presenting it in easily digestible chunks. In this episode we talk about healthy lifestyles and cover Vegetarianism 101. In the process, Anita tackles and busts some of the common myths around vegetarianism and offers a potful of tips for improving your diet as part of a healthy lifestyle. We start with talking about walking, exercising, and being physically active 10.00 Anita tells us about definitions around vegetarianism and plant-based diets 16.30 Health benefits of vegetarian diets 32.00 Myth busting: How vegetarians can get enough protein 38.00 Myth busting: How vegetarians don't get iron deficient 41.20 Supplements for vegetarians and vegans 51.00 Myth busting: Vegetarians aren't necessarily tired and lacking in energy. Links Anita's website: https://anitabean.co.uk/ (www.anitabean.

Episode Notes Registered dietician Renee McGregor is a best-selling author and leading performance and eating disorder specialist with over 15 years experience working with elite athletes, coaches and sport science teams. She understands how to offer nutritional support to athletes and does a lot of work working with people who have developed a dysfunctional relationship with food. We discuss healthy eating, orthorexia, and we talk generally about good dietary principles and bust a few myths around clean eating and low carbs.  Links Renee's website: https://reneemcgregor.com/ (www.reneemcgregor.com) https://twitter.com/mcgregor_renee (Renee McGregor on Twitter) https://www.instagram.com/r_mcgregor/ (Renee on Instagram) https://trainbrave.org/ (Train Brave) website #TRAINBRAVE Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave

Episode Notes I'm having a winter break! I should have mentioned in last week but completely forgot. It's just a chance to take a breather and I'm still busy interviewing some great people for future episodes. We will be back on 11 Jan 2019 with those new episodes. Enjoy the holiday season and I hope you get a chance to relax, reflect on the year gone, and look forward to 2019. Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave a rating, a review and you can subscribe there too! Other ways to subscribe to Blokeology http://www.blokeology.io/apple (Click here to subscribe via Apple Podcasts) http://www.blokeology.io/feed/podcast (Click here to subscribe via RSS) Click here to subscribe on Android http://www.blokeology.io/stitcher (You can also subscribe via Stitcher) Sign up for the Journal of Blokeology newsletter It's

Episode Notes What is the evidence for high intensity interval training (HIIT)? Is it worth doing and is it safe? I used to be a bit of a sceptic about HIIT but strong evidence is emerging and I talk through the topic with sports and exercise scientist Dr Michelle Swainson. It's a good lesson for me in recognising when bias is creeping in rather than basing my views on the evidence. The evidence is compelling in many groups now and it turns out I've been doing HIIT all along! We also talk through measuring obesity, the limitations of BMI and the best method to use. Links Dr Michelle Swainson on Twitter: @mgswainson https://bjsm.bmj.com/content/51/10/767 (Movement for Movement link) Movement for Movement: a practical insight into embedding physical activity into the undergraduate medical curriculum exemplified by Lancaster Medical School Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episod

Episode Notes I am colour blind. I don't have the necessary red cones and in this episode I talk about my experience of being colour blind and how to affects me. From my early days of colouring in the sky purple and painting elephants in pink to my general feebleness as a cricketer there are several ways colour blindness has had an impact. And my career in bomb disposal never got off the ground... I cover the basics of the condition, how it is inherited, how it changes how I see blood, and the neat little Jedi mind trick I've realised I can now do. Links The Blokeology of Colour Blind Cricketers https://www.ncbi.nlm.nih.gov/pubmed/19829027 (Impact of colour blindness on recognition of haematuria in bladder cancer patients) Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave a rating, a review and you can subscribe there too!

Episode Notes I have an update this week on my own activities and it's a bit of a chance to reflect on some interesting episodes over the past few weeks. Episodes looking at the benefits of physical activity on mental health, suicide, Parkrun and the concept of 'Zettelkasten' have had a real impact for me. I also talk about the research paper on kinesiology that I promised to cover in this week's Journal of Blokeology newsletter. Links Samaritans article on phrases to avoid when talking suicide The phrase "committed suicide" needs to stop - GQ Article StrongLifts: https://stronglifts.com/ (https://stronglifts.com/) The influence of kinesiology tape colour on performance and corticomotor activity in healthy adults: a randomised crossover controlled trial http://www.blokeology.io/mini-box-journal/ (My 'Mini Box' habit/gratitude journalling image) Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of thi

Episode Notes Dr Simon Tobin is a GP in Southport and a Parkrun Ambassador for Health and Wellbeing. He has lots of stories of the amazing power of Parkrun to transform lives and it's about a lot more than running a 5K. It's really all about community; Parkrun gets people moving and it can also stop them being social isolated and it can help tackle loneliness. And the best thing: it's a grassroots bottom-up organisation driven by volunteers and enthusiasts with no agenda to make a profit. Amongst other stories listen to Gary's tale and the transformative effect Parkrun had on his type 2 diabetes and life. We also hear about Kelly, a visually impaired Parkrunner, and Simon and I chat about guide running. And, Parkrun is also reaching into hard-to-reach groups like prisoners where it is having a remarkable impact for men like Alfy Kirkley who was involved with the HMP Haverigg Parkrun. (I know Parkrun like to stylise their name without the capital. That's fine, but it doesn't half make it harder to read in pr

Episode Notes Just how good is physical activity for your mental health? Dr Brendon Stubbs is a research physiotherapist with a specific interest in mental health and over 400 published papers. He knows this area inside out and talks on the podcast about the evidence around physical activity and its impact on our psychological health. From the most severe illnesses such as schizophrenia to lower levels of depression and anxiety the research is all very encouraging. We need to get more active and we need to find ways to help people with mental health problems get physically active too. Links https://kclpure.kcl.ac.uk/portal/brendon.stubbs.html (Dr Brendon Stubbs at Kings College London) Twitter: https://twitter.com/brendonstubbs (@brendonstubbs) Instagram: @brendon.stubbs Email Brendon: brendon.stubbs AT kcl.ac.uk https://www.ncbi.nlm.nih.gov/pubmed/30257806 (EPA guidance on physical activity as a treatment for severe mental illness: a meta-review of the evidence and Position Statement from the European Psy

Episode Notes Professor Rory O'Connor is the Director of the Suicide Behaviour Research Laboratory in Glasgow and one of the world's leading experts on tackling suicide. Suicide is a complex topic with no easy answers but it affects everyone and the research shows that men are three times as likely to kill themselves as women. We talk about his model of suicidal behaviour, factors that can turn suicidal ideation into action, and interventions that could save a life. Many people who develop suicidal ideation feel entrapped and defeated with a 'tunnel vision'. There are eight main factors, ones that I wasn't taught at medical school, that healthcare professionals can ask about to assess if ideation can turn to action. If you are working in those situations then get to know them - they are a good example of how it can takes 10-15 years or more for research to get into clinical practice. And for everyone, not just those working in healthcare services, there are plenty of thoughts on how we can help ourselves, ou

Episode Notes Sönke Ahrens has written a book How to Take Smart Notes that could completely revolutionise how you go about this deceptively simple task. This episode digs into a slightly different area of lifestyle - reading, writing, and thinking. It doesn't matter if you are an academic, a student, a non-fiction writer or just someone who wants to understand anything at a deeper level then you'll get a lot from this episode.  It builds on the 'slip box' technique (Zettelkasten) used by a professor of sociology, Niklas Luhmann, in the late 20th century. It's well know to academics in Germany and in the sociology field, amongst others, but has made little impact beyond those borders. Sönke's book is a detailed explanation of the technique but also builds on the evidence in areas such as education, multi-tasking, ego depletion and willpower, and problems such as confirmation bias. It's a complete system that can allow anyone to build their own 'second brain' in a Zettelkasten to think more deeply and be more

Episode Notes I was at the RCGP Conference last week so I talk about my experience of conferences and trying to look after my health and wellbeing while I was away. I had some success and came home feeling less exhausted than I usually do. I also reflect on my own biases and on the past three episodes with André Tomlin on mental health and evidence-based medicine, Phil Cain on alcohol and its harms, and Peter Francis on running and healthy habits. Links http://www.blokeology.io/028 (André Tomlin, The Mental Elf: Episode 028) (not 29 as I say in the podcast...) http://www.blokeology.io/027 (Peter Francis on tendonitis, barefoot running, and building good habits in Episode 027) http://www.blokeology.io/026 (Phil Cain on alcohol in Episode 026.) https://thesufferfest.com/ (Sufferfest videos for turbo training) https://stronglifts.com/ (5x5 Stronglifts app)MyFitnessPal for calorie counting SMMGP Clinical Update Archive Podcast Promotion We’d love it if you could please share #blokeology with your Twitter follo

Episode Notes André Tomlin started the website The Mental Elf back in 2011 and he has built it into a remarkable and detailed resource with 100s of contributors and a constant stream of freely available advice on research relevant to mental health. He's also had personal experience of postnatal depression and he talks about that and the evidence on this neglected and under-researched area in men. We also discuss the important network meta-analysis recently published in the Lancet looking at anti-depressants. Jump to: The Mental Elf and the National Elf Service 10:45 Postnatal depression, André's experience and the evidence around this in men 24:26 Lancet paper on anti-depressants 40:10 Twitter: https://twitter.com/Mental_Elf (@Mental_Elf) Website: The National Elf Service and the Mental Elf Blog: André's blogpost on the Lancet paper Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode t

Episode Notes Peter Francis PhD is a sports scientist, runner, and Musculoskeletal Science Lead at Leeds Beckett University. We talk about running, managing pain, achieving consistency, and barefoot running amongst many other things. If you've ever had an achilles problem then you need to listen to his advice on managing that injury. How about barefoot running for plantar fasciitis? Could be a game changer. And we were in agreement that the porridge-like lump between our ears might be the most important part of getting fitter and managing injuries. All about consistency: from 14 mins. Peter's achilles treatment regime: from 21 to 30 mins. Barefoot running and plantar fasciitis: from 35 mins. Reduction in Plantar Heel Pain and a Return to Sport After a Barefoot Running Intervention in a Female Triathlete With Plantar Fasciitis. Human Kinetics Journal. Peter Francis website and articles http://peterfrancis.blog (www.peterfrancis.blog) Consistency: Why Everyone Wants It But Few Can Master It Children Should Sp

Episode Notes In this episode, I interview the journalist Phil Cain about alcohol. Phil is an experienced journalist with expertise in the SE region of Europe but, in recent times, has turned his hand to detailing some of the evidence around alcohol and telling its story. His book, Alcohol Companion, is fundamentally a science-based approach but Paul turns his journalistic hand to present the evidence in a compelling way. We talk about the newest evidence from the Lancet suggesting there is no safe level of alcohol, the inappropriate binary approach to alcohol harms, and how sometimes we confuse the transient euphoria of alcohol with long-term happiness. Alcohol Companion by Phil Cain https://amzn.to/2xEc14Y (Amazon link) Phil Cain website http://www.philcain.com (www.philcain.com) Lancet editorial: No level of alcohol consumption improves health Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of

Episode Notes In this episode, I have a bit of a personal update. There has been quite a lot going on for the past six months and this is the first time I've talked about it on the podcast. I also talk about my new discovery this week: Zettelkasten. If you’ve not heard of this and you work in academia or write non-fiction at all then you should listen in. And, I've a quick update on forthcoming interviews. How to Take Smart Notes: One Simple Technique to Boost Writing, Learning and Thinking for Students, Academics, and Nonfiction Book Writers by Sönke Ahrens https://amzn.to/2QnQ6rv (Amazon link) Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave a rating, a review and you can subscribe there too! Other ways to subscribe to Blokeology http://www.blokeology.io/apple (Click here to subscribe via Apple Podcasts) http://www.blo

Episode Notes In this episode, I talk about burnout. It's a big problem in the medical profession but it's not one that is exclusive to doctors. I have definitely had my own experience of burnout and it has taken a long time for me to structure my life and career to keep it at bay. I go through some of the circumstances when burnout can become a problem, the symptoms you might experience, and start to discuss how we can all build some resilience and structure our lives to minimise the problems we have. GP Wellbeing: Combatting Burnout in General Practice edited by Adam Staten and Euan Lawson http://viewbook.at/GPWellbeing (Amazon link) Podcast Promotion We’d love it if you could please share #blokeology with your Twitter followers. You can do that by clicking here.  If you got something out of this episode then please mosey on over to Apple Podcasts and kindly leave a rating, a review and you can subscribe there too! Other ways to subscribe to Blokeology http://www.blokeology.io/apple (Click here to subs