Here are all the Blokeology podcast episodes.

 

Episode 038: Vegetarianism and Healthy Eating with Anita Bean


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: www.anitabean.co.uk
Anita on Twitter
Anita on Instagram

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Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 037: Orthorexia and Healthy Eating with Renee McGregor

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 works 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: www.reneemcgregor.com
Renee McGregor on Twitter
Renee on Instagram
Train Brave website #TRAINBRAVE

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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

Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Mid-Winter Break

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.

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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!

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Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 036: High Intensity Interval Training (HIIT) with Dr Michelle Swainson

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 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 actually 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 anyway! We also talk through measuring obesity, the limitations of BMI and the best method to use.

Links

Dr Michelle Swainson on Twitter: @mgswainson
Movement for Movement link
Movement for Movement: a practical insight into embedding physical activity into the undergraduate medical curriculum exemplified by Lancaster Medical School

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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!

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Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 035: Colour Blindness and Pink Elephants

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
Impact of colour blindness on recognition of haematuria in bladder cancer patients

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It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 034: Autumn Update and Reflection


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/
The influence of kinesiology tape colour on performance and corticomotor activity in healthy adults: a randomised crossover controlled trial
My ‘Mini Box’ habit/gratitude journalling image

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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

Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 033: The Transformative Power of Parkrun with Dr Simon Tobin


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 prose – so I’m capitalising… my apologies to the people at Parkrun.)

Links

Parkrun website: www.parkrun.org.uk
Twitter: @parkrunUK
Simon Tobin on Twitter: @DocRunner1
Alfy Kirkley and the HMP Haverigg Parkrun
UK Athletics Guide Running Further Information

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Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: blokeology AT gmail.com. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 032: Physical Activity and Mental Health with Dr Brendon Stubbs

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

Dr Brendon Stubbs at Kings College London
Twitter: @brendonstubbs
Instagram: @brendon.stubbs
Email Brendon: brendon.stubbs AT kcl.ac.uk

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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

Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: euan@blokeology.io. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 031: Suicide Prevention with Professor Rory O’Connor


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, our family, and our friends and colleagues. Just asking someone if they are suicidal could help that person.

Call The Samaritans on 116 123 in the UK or ROI for help. And you can visit their contact page if you want to get in touch in any other way.

Links

Suicide Behaviour Research Laboratory – suicideresearch.info 
Twitter: @suicideresearch
The IMV model of suicide behaviour – paper and podcast
The Samaritans have loads of resources. The one Starting Difficult Conversations might be helpful if you need to talk to someone about suicide. 

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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

Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: euan@blokeology.io. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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Episode 030: How to Take Smart Notes with Sönke Ahrens

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 productive. What’s not to like about that?

Jump to description of Luhmann’s slip box – 16.49

Links

Take Smart Notes website – find Sönke here
Amazon: How to Take Smart Notes by Sönke Ahrens
Zettelkasten.de – find The Archive software there.

I also mentioned nvALT and Brett Terpstra. If you are looking for a simple and effective notekeeping software then you should check it out – it was used to form the backbone of The Archive software that I am using for my own Zettelkasten.

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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

Sign up for the Journal of Blokeology newsletter

It’s my regular newsletter that shares some cool evidence-based health, fitness, and lifestyle advice. And get your free Healthy Bloke Action Plan. Head over to www.blokeology.io/journal to do that.

Feedback

I would love to hear from you and your own experiences. Best bet is to email: euan@blokeology.io. Or there are numerous options via social media as well. You don’t need me to point them out. Try these links:

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