Richard and Karen ask the question self-care, what is it and why is it so important?
Proactive care vs reactive care?
How long should you stick with a treatment modality?
8 hours of poor posture vs 10 minutes of stretching?
Foam Rolling video
Mobility WOD - YouTube
Blog Post - Let your kids be the reason you live a healthy lifestyle and not the excuse you don’t!
Richard and Karen tackle some more listener questions.
Firstly we tackle Fasted Cardio and how to calculate heart rate level and at 10:30 secs we combined a number of questions about sugar addictions and habits that arose from previous podcasts and answer them for the rest of the episode.
Calculating Heart rate - Karvonen formula
Online Histadelia Quiz
Seven Day Shred - Reactive Foods List
Richard and Karen discuss the psychological aspects of habit changing and weight loss, why we do the things we do and why it's hard to stick to a diet or exercise plan
For more articles on this subject check out the RPE Fitness Inc Blog
In episode 27 we talk about why we should be concentrating more on counting nutrients, than counting calories.
The topics covered are nutrient density;
The 7 nutrients are typically lowest in our diets.
Why we should choose non-CAFO meats because of their altered nutrient level.
Why quality over quantity
The Chronometer App
Richard and Karen talk all things poop, IBS and constipation.
We discuss why we can have issues with our bowels and motility what to try to fix the problem.
The topic of pellagra is discussed along with nutrient deficiencies, dehydration, the position we poop in and much more...
RPE Fitness Inc Blog post on pooping position
Bristol Stool Chart
Corporate Wellness Presentations
Richard and Karen talk about detoxing. Detoxing seems to be the next big thing with companies selling detox packages and potions to fix all. Are they necessary? Are you wasting your time and money? Are there alternatives?
Benefits of Rebounding Article
Richard and Karen talk about cholesterol and whether cholesterol is a major risk factor for heart attack or an innocent bystander who got caught up in all the mele....
We look at particle size, genetic predisposition, diet, statins and even a reference from the movie Despicable Me 2!!
APOE Genetic Diagram
Dr Peter Attia
23 and me genetic testing
Richard and Karen talk plant-based diets. They share their opinions and look at the myths and hype that is presented to convince people to switch to a vegetarian or vegan diet, and ask the question is it really healthy for humans to eat only plants?
The story of the Human Body - Daniel Lieberman
Catching Fire - Richard Wrangham
Why Evolution is True - Jerry Coyne
Folks, This Ain't Normal - Joel Salatin
Holistic Management - Alan Savory
In episode 19 Richard and Karen talk about water fasting, what is it, how to do it safely and how it can work wonders for your body with regard to health, disease, fat loss, etc.
They also go into depth with their own anecdotal experiences regarding water fasting and how it was for them
Getting Started on a Keto Diet
Low Carb Diet
Dr. Valter Longo on fasting and Tumours
Dr. Jason Fung Videos
Dr. Jason Fung Blog
In episode 18 Richard and Karen talk about the keto diet, what is it, how to get on it and importantly how it works and a few hacks to get you into ketosis quicker.
We will also discuss reversing type 2 diabetes with diet and exercise and not drugs
In episode 17 Karen interviews her brother Chris and sister in law Heather about their positive lifestyle changes after a recent health scare.
Along with some assistance from Karen, they have taken a low carb diet approach to improving their health with some great results and improved health and blood markers
YouTube Video of the interview
In the final episode of 2017, Karen and Richard Insley discuss why people wait until the New Year (or Mondays) to start a diet and/or exercise program and the key to setting effective goals for ourselves for long-term success
RPE Fitness Blog
In episode 14 Karen and Richard discuss surviving the holiday season with some strategies for eating well at office potluck parties, company functions, family dinners, etc. We also offer suggestions on adding in some exercise to this busy time.