Man in the Arena with Craig Spear

Struggling with weight can feel like an uphill battle, especially for men over 40, but what if the key to unlocking sustainable weight loss was understanding the science behind hunger and satiety? That's exactly what we're laying out in this episode—three solid strategies to conquer over-hunger and the desire for foods that sabotage your health goals. We're digging deep into the hormonal seesaw of ghrelin and leptin and revealing how you can naturally keep your appetite in check. With a candid look at why tracking progress without self-deception is vital, and how tackling weight loss plateaus with patience can lead to victory, this discussion is your first step toward a lasting transformation. Ever consider how a good night's sleep could be your greatest ally in the fight against the scale? We're unpacking the crucial sleep macronutrients—Quantity, Quality, Regularity, and Timing (QQRT)—and their undeniable impact on your food choices and cravings. Learn why protein isn't just gym-talk but a real tool for feeling full and fuelling your metabolism, and how healthy fats aren't the enemy but an essential part of a balanced diet. As we wrap up, I challenge you to step out of your comfort zone, embrace change, and visualize the powerful outcomes awaiting on the other side. Remember, support is just a click away at thespearmethod.com, where your journey to wellness is our top priority. Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

In this episode of "Man in the Arena," host Craig Spear welcomes back listeners after a hiatus and introduces the podcast's focus on helping men over 40 master their health and weight loss goals. He emphasizes the importance of consistency, drawing parallels between maintaining consistency in health habits and the story of exploration teams heading to the South Pole. The Swedish team's consistent 20-mile march each day led to success, contrasting with the UK team's variable approach. Spear shares insights from his own experience, highlighting the need for a system and avoiding overloading with too many changes when pursuing health goals. He previews upcoming episodes on beginner weight loss strategies and emphasizes the podcast's aim to provide actionable, bite-sized information for listeners to integrate into their lives. The episode concludes with Spear encouraging listeners to engage with the podcast, share it with others, and apply the insights gained to make positive changes in their health and wellness journey. Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Strap on your seatbelts as we take on a journey through the bloodstream with the wonders of Continuous Glucose Monitors (CGMs)— a revelation in health tech that's ignited my curiosity and may just spark yours too. Imagine having a window into the ebb and flow of your blood sugar levels, right at your fingertips, in real time. That's the daily reality I've embraced with my CGM, a device that's not just for diabetics but anyone curious about the body's response to food and lifestyle choices. The landscape of glucose monitoring is vast and intricate, but I've navigated the terrain to bring you the lowdown on some heavy hitters like the Freestyle Libre II and the Dexcom G7. Whether you're tuning in from Canada or the U.S., you'll gather the info on everything from costs to prescription quirks. But there's more to this tech than meets the eye—beyond the numbers and graphs lies the ability to decode your body's cryptic messages on how it handles that slice of pizza versus a kale salad. It's these nuances that have transformed not just my relationship with food, but also how I sculpt my body and energy levels. Now, before you race to get your hands on a CGM, let's pump the brakes and consider a few road signs. These tools are potent, but they're not one-size-fits-all, and jumping in unprepared can leave you lost in a sea of data. I'll share my roadmap for when and how to integrate a CGM into your health regimen, ensuring you're well-equipped to make the most of this technology. Enjoy! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

In my coaching I see a lot of guys with a lack of self worth or a low self worth. I hear it in their voices and it comes out in their thoughts - which then shows up in their actions and the things they do. I believe that our level of self worth is directly related to the results we have in our lives. From our health to our careers to our relationships, the opinions we have of ourselves greatly influence our outcomes. So one of the best things you can do, if you have a low self worth, is to change the opinion you have of yourself. That's what I am showing you how to do on today's episode: Enjoy! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Ever felt stuck in the "all or nothing" mindset when it comes to your health and fitness? Of course you have! We all have! But there is a better way that allows you to always stay in connection with your goal. This episode is a game-changer for men over 40, as we discuss 'The Program' and the importance of getting 'dialled in' - how to craft your own dial, so that you can steer away from all or nothing thinking that often causes you to lose traction with your goals. In this episode... 1. I'll guide you through setting attainable objectives and tracking your progress without feeling overwhelmed. 2. How to reframe the all or nothing switch to a more supportive dial a three-notch dial system 3. Next steps to implement this easy but powerful tool Enjoy! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

One of the best things you can do for your mental and physical health is create your own self coaching practice. In this episode, I'm sharing the essential tools for self-coaching that have reshaped my life and the lives of countless men over 40. I cover... You'll also learn the power of the 'thought download' and 'thought model', including how to differentiate between the noise, and the knowledge, within your own mind, setting the stage for profound personal transformation. Whether you're tackling team dynamics, personal health, or any other aspect of life, these self-coaching techniques are the keys to unlocking increased self-worth and confidence. I'm excited for you to join me and apply these life-altering strategies Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

If we all ate in a MINDFUL way at each meal and listened to our body's natural hunger cues, none of us would be overweight. Chances are you couldn't tell me whether you overate or not at your last meal and that's a problem. We're constantly distracted by our devices and we live fast paced lives. How often you do sit down to a meal and eat with intention, presence and consciousness? The good news is it's possible to tap into mindful eating and the benefits are MASSIVE! I not only talk about the importance of Mindful Eating on today's episode, but I also cover: 1. The Benefits of Mindful Eating (based on a study done at Utah State university) 2. 12 Different Strategies for Incorporating Mindful Eating 3. 7 Questions to Ask Yourself at Your Next Meal to Boost Mindful Eating If you want to lose weight and improve your health, mindful eating is one step that will have a tremendous impact. Good luck! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

I’ve been learning Spanish using Duolingo and one day something hit me. I realized that the only things between me not knowing how to speak Spanish and knowing how to speak Spanish are time and repetition. With enough time and with enough reps I will speak Spanish. I found this realization to be so incredibly motivating because I just have to show up, do the reps and I will achieve my goal. That’s how simple this is. Want to get stronger? Give it time and do the reps. Want to lose weight? Give it time and do reps. In today’s episode of Man in the Arena - I dive deeper into this realization and offer up: Thanks for listening! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Ever heard of Kalen Deboar? Neither had I until The University of Washington Football team made the National College Football Championship this past January. Turns out this guy has been on a tear and his meteoric rise just culminated in him being hired as The University of Alabama’s next head coach after the legendary Nick Saban retired. His story is a lesson in the importance of having values or as Coach Deboar calls them - Non-negotiables. In today’s Man in the Arena episode - I talk about Coach Deboar’s ‘3 Non-negotiables’, as well as mine, and I offer you a process to determine yours as well. I also uncover a vital step you must take when defining your top three values. Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

It’s not your fault, but it is your responsibility. One of the main problems with the health, fitness and weightless industry is there is way too much information out there. It creates a ton of confusion for people who don’t know where to start or what to do. So it’s not your fault if you don't know where to start. But it is your responsibility to learn more and educate yourself as much as possible. That’s why I created this week’s episode called Strength Training 101 for Men Over 40, 50 and 60. If you're ready to do more strength training or optimize what you’re already doing, be sure to listen in because I cover: Why strength training matters for guys in their 40’s, 50’s and 60’sCommon Myths and MisconceptionsHow to get started with strength trainingHow to optimize your strength training5 Important Takeaways I’ve distilled 30 years of knowledge and experience down into 30 minutes of everything you need to know. It’s free and it’s damn good info! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Gyms are funny, right? They are polarizing places to say the least.The whole concept is ridiculous when you think about it. And this is coming from a guy who use to own four gyms! There’s the huge equipment, the alpha males beating their chests, the fads, the aggressive sales tactics. But there’s also a lot of great qualities too - strong communities, knowledgeable people, convenience. Where are you on the ‘gym debate’?’ Are you a ‘Home gym guy’’ - Commercial gym guy’ - ‘Not a gym guy’? If you're not quite sure, I want to I help you Find The Right Gym Fit for You - which is what I cover on this week's episode of Man in the Arena. More specifically, I get into… Why your body is the best gym you’ll ever own.The pro’s and con’s of every type of gym.From a zero budget to a $10K setup, how to build the perfect home gym tailored to your space and budget.How to make commercial gyms work for you Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

I used to shutter when my wife mentioned the words 'meal plan'. To me, meal planning used to mean 'no fun', 'rigidity' and most importantly, 'failure' because I often didn't stay true to what was planned. But over time, I've come to really value the meal planning system my wife and I put in place because it has so many benefits. With that, in today's episode, I talk about... Remember, systems are simply a series of steps and processes that are created with intention in order to produce a predictable and desirable outcome. So if you want to perform at your best, it's vital to put systems in place to ensure your success. Enjoy! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Do you ever feel like you're constantly giving in to others at the expense of your own well-being? Say goodbye to that stress, because this episode, I'm joined by Dr. Shideh Shafie, who lays out a blueprint for establishing boundaries that affirm and maintain personal well-being, ensuring you can manage both family time and career demands with strength. In this episode, we cover: I am so grateful to Dr. Shafie for sharing her knowledge and expertise on today's show. Here's how you can get in touch with her: Website: https://www.shidehshafie.com/ Instagram: https://www.instagram.com/shideh.shafie/ LinkedIn: https://www.linkedin.com/in/DrShidehShafiePerformanceCoach/ Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

In this latest episode of Man in the Arena, I unveil the hidden potential that lies within optimizing sleep for men over 40. We all know that rest is crucial, but do we understand the full scope of its benefits? Join me as I share why seven solid hours of slumber is the unsung hero of health, mood stabilization, and hormonal balance. In this episode you're learn: 1. Why saying "I get enough sleep each night is a shitty mindset" 2. The deeper benefits of sleep 3. The four different stages of sleep and what they do 4. The three step system to optimze your circadian rhythm which leads to optimizing your REM and Deep Sleep. We also dive into the '3-2-1' rule that could revolutionize your pre-sleep ritual and discuss how sleep supplements like CBN and magnesium might fit into your regimen. LET'S GO! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Welcome to year two/season two of Man in the Arena with Craig Spear! Today I am talking about goals. Not because it's the new year. I am talking about goals because GOALS MATTER. Goals make use happier, they make life easier and most importantly, goals give our lives meaning and purpose. It turns out that how you set goals also matters. With that, in today's episode I'm sharing my system of how to set health goals and actually follow through on them. I'm also sharing five key mistakes we make when setting goals and how to use my system to avoid them. Lastly, I am going to tell you about The Arrival Fallacy and what you should focus on instead as you pursue your goals. Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

In 2024, we're not just talking about health; we're putting systems in place to ensure consistent success. In this episode, get an exclusive glimpse into my own health and fitness journey, where I am going to tackle a year-long fitness program, and join me in monthly interactive challenges, starting with our January push-up challenge, to push our limits and discover our full potential together. Whether you're looking to improve cardiovascular fitness, resistance training, mobility, or core strength, I'll be there every step of the way, providing you with practical systems and motivational content to make 2024 your fittest year yet. Join me in my membership, The Arena, and let's transform our health together. Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

A heartfelt thank you to each one of you, as we celebrate our first year of the Man in the Arena podcast. Reflecting on the journey so far, I've had the privilege of hosting fantastic guests who shared their inspiring stories and valuable advice on health and personal growth. Reaching this milestone of 50 episodes with over 20,000 downloads couldn't have been possible without you - our remarkable listeners. This journey, however, hasn't been without its share of learning. Through it all, we've discovered the power of knowledge, the importance of a well-structured process, and the immeasurable value of coaching. Challenging the all-or-nothing mindset has been one of the most significant lessons learned, emphasizing the importance of setting achievable goals and the concept of failing forward. As we look forward to 2024, I'm excited about the plans we have for the podcast - focusing on promoting good health and longevity. Reflecting on the progress made last year, I'm committed to building on that success. So, whether you're a seasoned Man in the Arena listener or just tuning in, you're in for a treat. Here's to another year of positive energy, valuable insights, and getting started on our health and wellness journeys together. Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Struggling with self-trust when it comes to health and fitness goals? You're not alone. This episode of Man in the Arena is a game-changer for men over 40 who are ready to take control of their health but feel haunted by the fear of backsliding. On this episode we discover the power of self-trust and why it's key to successful health transformations. We'll explore fail-proof strategies to build self-trust: starting small, consistency over intensity, tracking progress, and celebrating small wins. It's time to conquer your fears and step up your health game. Next week, we're doing a year-end review, so stay tuned. Here's to living a legacy of good health and longevity! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

This episode promises to arm you with practical strategies to manage stress and maintain optimal health during the busiest time of the year. Today I'm 'unpacking' the different types of stress - emotional and physical - and their potential impact on our health. We delve into the importance of finding the right balance between too little and too much stress, the destructive effects of chronic stress on our bodies, and the health issues that can spring from unmanaged stress. This episode is your toolkit! I share effective strategies to reduce daily stress, guiding you on how to filter your inputs to prioritize positive ones, and impress upon you the significance of self-care through sleep, exercise, and healthy eating. To cap it off, we'll explore the physiological sigh breathing technique, a simple and accessible way to activate the parasympathetic nervous system and reduce stress in real-time. Plus, we'll discuss how to build self-trust and find your inner peace amidst the hustle and bustle of the holiday season. Tune in and learn how to thrive, not just survive, during the festive season! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website

Life doesn't always go according to plan. Sometimes the pressure gets to us - so we need a set of scramble rules. In today's episode, I'm sharing a unique concept to help you navigate the holidays (and life in general) when it becomes impossible to execute your best intentions. Don't miss this one! Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on.... Instagram Linked In The Spear Method Website